10 excuses that will fail your diet

1. The time now is 16:00 and I'm tired something sweet will give me strength toearn the rest of the day.
Even if you get power, it will be because your blood sugar has risen considerably,which means that a little later in the day there will be a sharp decline, which will lead to a state in which you are more tired and irritable than right now.

However, few almonds (or other healthy planned food) will help you feel more focused and strong until the end of the day.

2. I was so nice, and diligent lately. Should be rewarded.

Actually, if you eat something that is not included in your diet, it does not have aprize. This will only away from the target, and no doubt you will feel depressed,weak and out of control. You need to show character and to say "NO".

3. Just once will not hurt me.
You can run X miles to burn 100 calories. Treat desired X00 contains calories, which means that you run X miles in more than already planned cardio to move according to plan. Moreover, if once break regime and then easily do it again and again ...

4. I'm super tired! I can not cook tonight, so I will pass through the nearby lunchroom.

You may be tired, but it is better to think of a simple way to eat. In some fast food has more calories than your food for the day! You can grab a salad from the supermarket or buy a ready chicken breasts.

5. But there's nothing else to eat and I'm hungry.

Less hunger will not kill you! It is better to be uncomfortable for a while and wait until you can get something to eat healthy than to throw on a hamburger or pizza.

6. I just got the best news! I think you need to relax and celebrate them!

Consider that if you eat something bad, it will not make you happy of this achievement. In fact, junk food will prevent the achievement of another important goal, you work for beautiful and healthy body.

This is just another case where emotion makes you do things that are not acceptable. Can fully enjoy good news and no junk food. At a later stage will really have something to celebrate, because it will have achieved its goal in the gym!

7. I paid for this meal and do not want to lose my money.

How much money do you really lose if you throw away the junk food? Not many. I'll ruin you losing those few euro? Of course not. Moreover, time is money, and you will need more time to burn excess fat ingested.

8. I hate to waste food.

Waste would be to eat harmful food that does not make sense and will only harm your diet ... Better give it to someone homeless or hungry child!

9. All other feed on such things.

You are committed to a healthy lifestyle and the rest do not matter. Furthermore, people who eat junk food and are not overweight, were again exposed to very serious health problems.

10. Is free

Everyone enjoys the free benefits, but in this case, better for you, you enter the food you plan your day? No. Eating free food now will save you any money later. All of which will contribute, is to move away from your destination.

Think fast

Rapidly assimilable protein is the right choice for pre-workout

 If you are a bodybuilder, definitely you need a high quality fast-acting protein before your workout. Well, not about eating on the road to fitness, and for 45 minutes before entering the hall.

Amino acids reduce the loss of muscle mass and start the anabolic process, which is a much better option than starving muscle and atrophy for two - three hours. Besides whey, another good choice is egg whites.

 Egg whites are a high source of protein compared to whey and amino acids in the blood supply in the fastest way. A good choice of food would omelet. To avoid dealing with a dozen eggs, you can buy pre-packaged protein in boxes.

Another option is pure meat (without skin or bones) of turkey, chicken or fish. These proteins are not as fast as whites, and absorption becomes even more difficult if they are boiled, not grilled or pan fried. If the meat is tough, digestion is more difficult. You can stimulate the absorption if cut chicken into small pieces, making chewing more effectively and improve the access of digestive enzymes.

 It is important that the meat is clean. Fat delay gastric emptying and slowing the process of digestion. This means that nutrients are released slowly, which is not good for your practice. Instead of cheese, oil or butter for flavor, use chopped tomatoes, vegetables, herbs and spices.

As might be expected, red meat is not a good option for pre-workout. Absorption takes a long time, so it is better to focus on egg whites, whey, chicken and fish.

20 best foods with whom can accumulate muscles - PART ONE

Ability to upload your lean muscle mass and keep it in perfect functional condition as dependent on the degree of effort thrown over weights and cardio as by what you put on your plate at every meal. Listed foods are not in order of priority and importance in building and maintaining muscle. Watch them just like the "spine" around which to build the rest of your diet:
 Whole eggs

 
Whole eggs provide 6-8 grams of protein with excellent profile and highest absorption after whey protein and plenty of vitamins, zinc, iron and calcium, making them one of the most complex and nutritious food to build muscle, which can to remember.
 Chicken breast

 
For every 100 g of that fragile meat and lightly get 30 grams protein, minimum fat and no carbs. In addition, they are relatively cheap, easy to cook, ideal for combining with nearly all other types of food and offering thousands of different options for preparation.
 Water 

 It is not food in the classic sense, but hydrated muscle is "fed" in optimal shape muscle. The body of an adult consists of about 70% water, in muscle tissue water content is approx. 75 percent. A well-stocked with water muscle can boast more power, higher energy levels and accelerated absorption of nutrients and active ingredients. Strive taking 34-35 g of water for each pound of weight, or in other words, a man weighing 85 kg. you should drink about 2.9 liters of water a day (remember, more protein means more water).
 Fish oil

 
The anti-inflammatory properties contained therein Omega-3 fatty acids allow the body to recover more quickly from strenuous workouts. This can allow you to train more often. Fish oil increases metabolism and digestion and utilization of fat for energy. So unless more muscle, and you will enjoy a better relief.
 Grass-fed veal

 
The meat of grass-fed cattle is rich in Omega-3 and others. healthy unsaturated fatty acids and loaded with 400% more vitamin A in the form of beta-carotene and vitamin E. It is definitely a better option than the meat of animals fed fodder.
 Turkey meat

 
It is an excellent source of lean protein and a good source of 11 vitamins and minerals. It boasts a relatively high concentration of selenium, an antioxidant mineral, which according to research in recent years to cope with the prevention of several types of cancer.
 Quinoa

 
Looking for the perfect carbohydrate source that stimulates and gain muscle mass? Quinoa is "your man." 100 g of it contains 14 grams of protein with solid amounts of all nine essential amino acids. Something that other plants can not match.
 Oatmeal

 
Classic bodybuilding is a healthy and filling cereal with a wonderful blend of fast and slow carbs, fiber, protein, vitamins and minerals. Chopped oatmeal release more flavor, but in all its varieties, they digest slowly, which means that you do not feel hungry for a long time and maintain stable blood sugar levels.
 Pineapple

 
This somewhat surprising addition is a rich source of protein digesting enzyme bromelain, which is added for this purpose and some supplemental complex formulas. Studies show that eating pineapple reduces levels of inflammation in the muscles, which makes a great addition to your diet afterburn.
 Spinach

 
Spinach increase muscle growth by 20%. There is a small catch. To achieve this effect, you should eat more spinach 900 g per day. Even though 200-300 g per day will be sufficient for more power, plus a portion of the vitamins, minerals and calcium.

Example diet for relief

 1 day
Breakfast - 200g chicken fillet + 100g macaroni
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + + 200g chicken fillet + boiled potatoes
Dinner - chicken fillet  + salad choice (without oil) 
 2 day
Breakfast - 100g boiled rice + 5 egg whites
Lunch - 200g chicken fillet on the grill  + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice + 100g  boiled rice
 3 day
Breakfast - 200g chicken fillet + salad choice + 100g  boiled rice
Lunch - 200g beef fillet + salad choice 
Afternoon - 1 grapefruit
Dinner - 200g beef fillet + salad choice
 4 day
Breakfast - 200g chicken fillet + 100g  boiled rice + 1 corny
Lunch - 200g beef fillet / chicken + salad + 100g. boiled rice 
Afternoon - 200g chicken + 100g  macaroni
Dinner - 200g chicken fillet + salad (200 g boiled potatoes)
 5 day
Breakfast -  100g muesli
Lunch - 200g beef fillet + salad + 100g boiled rice 
Afternoon - 1 grapefruit + 200g chicken fillet + 100 g  boiled rice
Dinner - chicken fillet  + salad choice (without oil)
 6 day
Breakfast - 100g macaroni + 5 egg white + 1 corny
Lunch - 200g chicken fillet on the grill  + salad + 100g boiled rice 
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice (no oil) + 100g baren rice 
 7 day
Breakfast - 100 g macaroni
Lunch - 200 g beef fillet / chicken + salad + 100 g boiled rice 
Afternoon - Tuna own sauce + salad + 100 g boiled rice
Dinner - 200g chicken fillet / beef / fish + salad (optional)

Protein diet with chicken - lose weight 3kg. for 7 days

Stick to this diet plan for one week, alternating days to lose around 3kg. When you finished, give yourself two weeks vacation, and of course continuing with a healthy diet and reduce sugar and carbohydrates to a minimum. 

DAY 1:
Breakfast: Omelet from three egg whites and 75g.  sliced peppers and handful of spinach.
Morning snack: 100g. chicken with ½ red pepper, sliced
Lunch: Grilled chicken breast, green salad, red peppers, green beans and ¼ tablespoon olive oil
Snack: 100g. turkey breast with ¼ cucumber, sliced
Dinner: 100g. grilled chicken breast with steamed broccoli
 

Day 2:
Breakfast: Baked chicken breasts with a little green salad
Morning snack: 100g. turkey breast and ½ green pepper, chopped
Lunch: Roasted cod fish fillet with green salad with green pepper ½ tsp olive oil
Snack: 100g. turkey breast with 75g. steamed broccoli
Dinner: Salmon steamed with chopped dill and steamed green beans

  

 DAY 3:

Breakfast: 100g. Grilled salmon with baby spinach
Snack: 100g. chicken breast with ½ yellow pepper
Lunch: Chicken breast grilled with garden salad and ½ tbsp olive oil
Snack: 100g. turkey slices with ¼ avocado
Dinner: Roasted lamb chops, steamed broccoli and spinach