Burn slower train longer

Your choice of pre-workout carbohydrate can have a huge effect on your workout

  
 Why ? 

Slowly digestible carbohydrates will maintain low levels of insulin, which will help you burn more fat during exercise and to have a continuous energy. Adding a quick protein before your workout, and whey for example, will help to prevent muscle breakdown during exercise and accelerate protein synthesis immediately after the workout is over. Our view is supported by others.

 Research

National University of Physical Education in Taiwan exposed eight male athletes of the load to exhaustion during 2 separate training sessions. During the first they run three hours, after having consumed a diet rich in slow carbohydrates. In the second exercise they run three hours after they ate fast carbs.

 The result

As reported in the International Journal of Sport Nutrition and Exercise Metabolism, athletes were able to run almost seven and a half minutes longer after they ate slow carbs compared to workout before they ate fast carbs. The reason? Runners burn more fat for fuel during exercise when fed with slow carbohydrates.

 The lesson

Selective pre workout carbs wisely. Make sure that they are slow to absorb fruit, bread, pasta, oatmeal and sweet potatoes. This will help you to maximize your energy levels throughout your workout and at the same time to enhance fat burning. Keep fast carbohydrates (such as sports drinks) for post workout.

Morning workout - advices

Training early in the morning on an empty stomach is effective if you want to get rid of excess weight, improve your fitness level and endurance. Very useful in the summer, because avoiding the hottest hours of the day. May at first be hard, so observe the following tips to help you wake up early to prepare and give the best of yourself in the morning practice.

 Getting up early in the morning, but how?

Prepare yourself for getting up early in the evening. Planning is key to success in every sphere of life, including fitness. Before you go to bed at night preparing everything for morning exercises - sports clothes, shoes, and everything you need for your workout. This will give you time in the morning to focus on exercise and enjoy them.

 Provide enough sound sleep and rest. If you do not, I guarantee it will affect your performance, but the lack of enthusiasm and fatigue will affect your whole day. Insomnia leads to low productivity. Strive to sleep at least 8 hours straight through the night and you will achieve excellent results in the morning series of exercises. Would be great if you could provide a short afternoon nap for additional recovery.

 As for morning alarm to many people before they wake pressed the off button unknowingly. Get out of bed as quickly as possible, as you hear the alarm bell. One trick is to let the clock or the phone away from your bed so you will have to get out of bed if you want to stop the alarm. Then do not go back to bed or later you will regret.

Once your body is rested 7-8 hours, it was pretty dehydrated. To play sports without being hydrated leads
to premature fatigue and dizziness. Therefore as soon as you become, drink at least 2 glasses of water. During exercise also secure enough water.

 Workout in the morning on an empty stomach?

Eat 15-20 minutes before workout. For example, banana, peanut butter, or other dessert energy food to boost your metabolism and provide energy for your workout without causing problems.
  

Here are some simple strategies that will improve the program for training in the morning.

Carbohydrates problems

What is the amount of carbohydrates in a period of increased muscle mass anddoes it matter from what sources are they?

In the period of muscle mass need to take enough, even a little more calories and carbohydrates. 

At higher load your body will need more energy and burn excess carbohydrates first, without using this protein that eat to gain muscle mass.

Chris Aysen food spec says that carbohydrates are the main source of energy during the period of muscle mass. "If you do not eat enough carbs you will be able to train, but less productively and less make full," adds Chris. It is very important to know that the carbohydrate play an important role in the secretion of insulin - particularly important hormone that helps to the transfer of amino acids from food rich in protein, to the muscle, where they can be used for accumulation of additional mass. Insulin also blocked strong catabolic hormone cortisol, secreted in stressful situations.

If you suffer from a lack of carbohydrates, your body will start to burn protein for energy, proteins that otherwise would go to gain muscle mass.

Bodybuilder who wants to gain muscle mass, but has a slow metabolism, you should start with about 5 grams per kilogram of weight per day. For example, if you weigh 100 kilograms you need 500 grams of carbohydrates a day. However, this proportion is only an initial guide. If after a few weeks it does not work, you need to increase your calories by about gram per kilogram of body weight. So increase your calorie intake until the result is available. For athletes with fast metabolism will probably take about 10 grams per kilogram of body weight, and for women about 4 grams per kilogram.

Particularly important are also sources of carbohydrates that we eat. Three types of sources - intricate "unprocessed", intricate "processed" and simple. Complex unprocessed foods are generally rich in vitamins, minerals and fiber. They have alow glycemic index. This is brown rice, coarse-grained bread, red potatoes, oats. 

The second type of complex carbohydrates - "processed" are foods that one way or another are refined and processed. In comparison with the "unprocessed" these have a higher glycemic index (rich in simple sugars), and less rich in vitamins and minerals. They degrade rapidly. These carbohydrates are found in white rice, white bread and even some pasta. The third type are simple carbohydrates, including sugar, fruit, soft drinks. They have a very high glycemic index and is immediately absorbed by the body.

Which of the following sources to consume?

Simple carbohydrates are the best choice for the time immediately after the workout. Studies show that they very well act on complex carbohydrates in recovering spent during exercise glycogen reserves. Chris Aysen advise of everyday meals to stick to less processed carbohydrates with a low glycemicindex.

Generally natural products that do not change and passed processing. In this sense, the brown rice is better than white. It will hardly help you build muscle, but it is rich in vitamins and minerals and generally more useful for the body. 

For its part processed carbohydrates contain more fat, more sugars and less fiber.

Strategies for faster fat burning

When it comes to planning the menu, so that it is both dietary, yet healthy, yet helps your metabolism, there are many different strategies for feeding. Some experts, nutritionists advise to include in your diet green tea, chilli and caffeine that increase metabolism. The real secret to creating a diet in which to burn more fat, however, lies in a balanced menu.

Here are five tips on how to eat to boost metabolism and at the same time to feel full.

1. Bet on the proteins

The digestion of the proteins takes more time and energy to the body, leading to an increased rate of thermogenesis. This may help to promote weight loss, as the speed of said thermogenesis dictates how many calories will be used in this day of operation of the body.

Furthermore proteins help build muscle mass, which causes the body to use more calories during the whole day. In terms of food intake, it means that each of your meal should contain lean protein like white meat, turkey and fish.

2. Do not remove milk products from your diet

Dairy products are often reduced to a minimum in some diets, since most of them contain fat. Actually dairy can help promote weight loss. Although the reasons for this are not entirely clear, the researchers noted that the increased intake of calcium and vitamin D, may be associated with it. Researchers found that three servings of milk, cheese, yogurt per day lead to a better metabolism.

3. Snack oatmeal and quinoa

Study in 2008 found that obese adults who eat whole grains lose significantly more fat from study participants who took the same calories, but do not consume whole grains. In addition, these foods contain a lot of fiber, leaving the person feeling full.
  

4. Do not remove all the fats from your diet

If you want to go on a diet to improve your metabolism, it will probably avoid all foods that contain fat.

But it should not! Studies have found that so-called "mediterranian" diet, which contains considerable amounts of healthy monounsaturated fats such as olive oil, actually result in a greater weight loss than the mode with a low fat content. Healthy fats are necessary for the processing of nutrients and also act filling.

5. Increase your fiber intake

No matter if you get them from fruits, vegetables, legumes and whole grains - fiber are key to maintaining a healthy metabolism. Like proteins, fibers are digested more difficult, leading to a better metabolism.

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

All about testosterone

Testosterone is the androgenic sexual hormone, which in mammals is secreted primarily by the testes in men and ovaries in women (in much smaller quantities). In bodybuilding is often used as an anabolic steroid in its various forms. Testosterone plays a key role in both men and women for their health and wellbeing. Regulates libido, fertility and muscle mass, increase energy levels and erythrocyte prevent osteoporosis. The male body produces about 50 times more testosterone than women, but women are much more sensitive to it.

 Testosterone levels are measured by the concentration of testosterone in the blood. Less than 2% of the hormone is in a free state.
 Damage at low levels of testosterone.
Low or no sex drive, low self-esteem, weakness, lack of erection, reduced amount or lack of sperm, increase the size of mammary glands, loss of muscle tone, atherosclerosis, osteoporosis (fragility of the bones) and even death.
 Benefits under normal and slightly elevated levels of testosterone.
Protects against obesity, depression, osteoporosis, heart disease, increases sexual desire, promotes the growth of male genitalia during puberty, helps the growth of the body and muscles, increases protein synthesis, increases blood volume, increases spatial reasoning.

 Damages in excess levels of testosterone.
Excessive aggressiveness, excessive hair growth, risk of kidney cancer and liver cancer growth of the prostate, heart problems, blood clots in the brain, psychological problems, and menstrual irregularities in women, distortion of the face in a "male", lack ovulation. These side effects are usually a result of adopting the external forms of testosterone doping, especially when its use is improper and frivolous. Chemicals used for treatment of hormone-toxic and often bring with them additional harm.
 Growth.
After entering the bloodstream, testosterone binds to receptors on the muscle cell forming steroid complex moves to the nucleus. He was joined in nuclear DNA starting the process of increased protein synthesis and nitrogen retention. This process sets the stage for the production of protein molecules, in particular muscle cells. Furthermore, decreases the production of cortisol, thereby preserves muscle from catabolic processes.

Muscle fever

 Muscle fever, physical discomfort that occurs after exercise or after other more intense physical activity.
Sometimes it occurs in the first training of people who were not particularly active, but also suffer from it and systematically exercise. According to the latest data on stiffness, unpleasant feeling actually comes as a result of enhanced processes that occur in the muscles and their growth. The muscle responds to training by reinforcing to a degree higher than the previous building of new muscle tissue segments. This process of reinforcement causes cells to grow and put pressure on surrounding nerves. The duration of stiffness between 24 and 72 hours.
 The best remedy for fever, muscle stiffness itself that was caused recently. Once you get used to the pain, he can carry it easier for weeks, after having served once the initial pain. So you only need to train regularly. There are methods that help for preventing muscle fever, these are good warm-up muscles before workout meal before taking a ride high in carbohydrates that burn slowly and supply muscles with energy, magnesium is a very important element contained in peas, but can taken and capsules.
 Dehydration increases the occurrence of muscle pain is so very important intake of water during the workout and then! 
 When doing cardio, take breaks eat an apple or banana, sugar will load your muscles with energy. Also important to warm up before exercise is not to stop abruptly. After a workout, let the muscles relax. After exercising in the next 8 hours is better to eat foods rich in protein will help muscles is an even faster.

7 reasones to eat bananas

Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.

 1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.
 2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin -  "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.
 3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.
 4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.
 5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.
 6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.
 7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.