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.

SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

3 exercises for strength in trunk

 
Large weights and a lot articular exercises are undoubtedly the best friend an athlete, but that does not mean that Swiss balls are only for women practicing aerobics. The following three exercises will not only strengthen your torso, but if you add them to your training program, you can overcome stagnation.


Push-ups
   
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.

Planck

Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.

Cobra

Kneel on the floor and let your hips and the pelvis to be the support of you on the Swiss ball. Take your arms sideways to form a T with the upper body, pull and lower back, while not looking ahead. Hold it.

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.

Broccoli for muscles and health

Broccoli is in the cabbage family and very close to the cauliflower. Broccoli is a vegetable with high nutritional value with great taste. Contains a significant amount of vitamin A, C, K, folic acid and dietary fiber, and other vitamins and nutrients.

Broccoli contain phytonutrients sulforaphane and indoles which have anti-cancer effect. But it has this effect, it is important that the vegetables are not cured. Phytonutrients indoles is another friend of muscles, increased testosterone levels, decreased body fat and increasing muscle growth.

Broccoli is the family of cruciferous vegetables. A diet rich in vegetables such reduces the risk of a variety of cancers, including lung, breast and ovarian cancer in women, the bladder. Men who consumed at least once a week cruciferous vegetables is less likely to have problems with the prostate. For even greater effect it is recommended to be consumed with tomatoes.

Broccoli positively influence the health of the stomach, helps to quickly restore the sunburnt skin, reduce cardiovascular disease, prevent cataracts, enhance immunity and builds strong bones.

 There are many reasons why bodybuilders include broccoli in your diet.

At first, a vegetable is packed with vitamins and minerals, which are necessary for many processes and functions. Broccoli contain significant quantities of chromium, a mineral which is needed for processes in the body, metabolism and control blood sugar levels.

When you eat broccoli would not worry about the calories, even if your body can burn more calories for the absorption of vegetables. Broccoli contains calcium, which is responsible for blocking the hormone calcitriol. Broccoli is the anti stress food.
  

When selecting broccoli prefer not to have a yellow bloom or color does stem should be firm, without spots. Store in the refrigerator for a week if you freeze it can be stored and about 1 year.

It is recommended to prepare steamed broccoli as a severe heat treatment will significantly reduce the quantity of nutrients to the vegetable. Do not put it in the microwave. Prepare it with olive oil to keep the vitamins and minerals in it.

And if you still are not broccoli of your favorite vegetables, you can try to add them to green juices!

Whether you are focused on increasing muscle and burning excess fat, broccoli will help you effectively achieve your fitness goals.

7 fantastic low-carb foods that help you lose weight faster

There is a dispute between the people of the fitness community as to which is the best diet food in removing excess weight. To achieve its goal, beautifully shaped body, it must apply the three basic fundamentals, strength training, cardio and proper diet.

After reading this article, you will be aware of some useful things that will help you get rid of a lot of fat. Will direct you to some of the best low carb foods that you can easily include in your diet and thus improve your metabolism and make your body fat furnace. Very soon we will say goodbye to unwanted belly fat.

 

  Fish

Remember how your mother used to say that the fish is very useful? Well, she was right. The inclusion of fish in your diet would be a wise decision, as it contains lot of protein, a little fat and lots of omega-3 fatty acids, which are very useful for you. Try adding tuna or salmon to your diet as they contain a lot of iron, which helps prevent anemia. There are many different ways to cook fish in a healthy way.

 

 Clams

How about clams? Make sure you are not allergic to them. Turn shrimp, oysters and mussels in your diet. Eat them moderately, about 3 times a week. They are delicious and easy to prepare.

 

 Protein shake

Protein shake - can be consumed quickly and is super easy to prepare. It contains a lot of protein, vitamins and minerals. A shake usually contains at least 20 grams of high quality protein. High is because the absorbed quickly by the body. The best time to eat after a workout or immediately after getting up. 

 Eggs

Next on the list are good, old-fashioned eggs. Do not underestimate them. They contain a lot of protein, and the protein has no cholesterol and fat. Eggs have a complete amino acid profile and can be prepared in many ways.

 

 Beef

Follows pure beef. It contains less fat, lots of protein, iron and vitamin B12. It has creatine, which is extremely valuable for the body as it helps with power and all kinds of intense training. Prepare it with lots of vegetables.

  Cottage cheese

Curd is a great low-carb meal. It contains a lot of protein and a food of champions! Than 100 grams curd receive between 14 and 20 grams of protein and fats, and carbohydrates to a minimum. You can eat her just so easy and convenient.

 

 Vegetable salads
Do not forget to vegetable salads! They should be an important part of your diet. To be a healthy salad, vegetables should be dark green and colorful. Do not overdo the spices - use olive oil, vinegar and salt minimal. Cucumber, tomato, carrot, radish, cabbage, lettuce, they are useful for the organism. You can add boiled eggs and slices of chicken breast.

 

 Conclusion

As you can see, we turned you into a variety of foods that can fill your diet entirely. Combine them and distribute them to 6-7 small servings. If you do, you will have a great metabolism that will win the war on fat. To get maximum results, practice strength training and cardio.

Strategy to increase muscle mass by controlling carbohydrates

Fact: If you want to build muscle mass, then you will need carbohydrates in your diet.

Problem: Many of us accumulate fat just reading the word "carbs".

What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?

Control your carbohydrate

You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.

For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.

But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.

 We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.

Quick Note: These plans are not suitable for abnormal guys!

It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.

 Method 1: Target Approach

Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.

Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for

 100 pound person

1. Non-training days: 325 g protein, 125 g fat (2425 calories) 
2. Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)

Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.

 Method 2: Charging after workout

This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.

If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values ​​are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.

Method 3: Moderate Approach

With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.

All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.

 This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.

Starting daily amounts of nutrients are the same as in the previous methods.

 Sample plan for 100 pound person

• Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates 
• Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Meal 3 (post workout): 55 g protein, 50 g carbohydrates
• Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates 
• Eating 6: 55 g protein, 25 g fat

 And again to repeat. If necessary, you can make changes by adding or subtracting carbs, depending on your individual characteristics and needs.

Food choices

Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:

• Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese

• Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil   

• Carbs: oats, rice, potatoes, bread, fruit, vegetables

Plant sources of protein

Legume foods are the most popular vegetable protein sources. In addition, they contain some complex carbohydrates (starch). Although sometimes create problems in digestion, beans are very good for bodybuilders, but also for all those who want their food to be varied and vitamin. Beans contain more and different vitamins and trace minerals than animal (especially processed animal). Trouble is only that plant proteins contain a bad combination of amino acids.
 This does not mean you have to stop. The best thing you can do is alternate between plant and animal protein foods.
 Types of legumes
  
 Haricot 

Haricot contain valuable amino acids, some of which are in insufficient quantities in animal products. Helps prevent many diseases such as diabetes, atherosclerosis, and constipation. It stimulates the digestion of cellulose because it contains. For some people, causing swelling, but that's no reason to cancel it, and can be prevented by boiling it in some water and remove skins then. You can cook a soup, stew or just a salad - you decide how.

 Peas
 
Composition and properties resemble those of haricot. Concentration of substance in it was slightly weaker than in beans, less is gasification. Green peas, which is common in Bulgaria is low in protein and 20% carbohydrate. It is also a good source of fiber, so you can use it in stews or salads (even if its use is recommended).

 Lens

There composition and properties similar to those of haricot. The difference is that the protein is slightly lower at the expense of carbohydrates. It also does not produce much gas. It is therefore recommended intake of beans to alternate with that of the lens.

 Chickpea

Chemically resemble haricot. There are 2-3% more protein and about the same amount of carbohydrates in beans. can be used as an addition to other dishes.

Soy
Soybeans contain about 1.5 times more protein than other legumes, while the carbohydrate content when it is low. Contains a little more fat, but they are polyunsaturated and therefore have no harm to the body. Recent studies suggest that soy protein contains a very good combination of amino acids in - better than in most meats. Besides beans in kiosks, soybeans sold in the form of various products. They contain 50% protein, 25% carbohydrates and 1-2% fat. With this composition, they are one of the best plant food for bodybuilders.

 Peanuts

They are similar in composition of soybeans, but with this difference, that the concentration of protein in them is slightly lower. Some people have problems with absorption, but on the other hand, they contain valuable ingredients, zinc and iron. So you can use them - raw or roasted.

Healthy diet. What is it?

Building healthy eating habits is not as complicated and confusing, as many believe, and need not necessarily be a challenge. In support of this statement we present tips on how to eat sensibly and to switch to a healthy diet. VARIED AND NATURAL FOODS

 The first principle of a healthy diet states to adopt a variety of foods as foods provide variety and important nutrients for the body, good for overall health. Due to the lack of variety in food, many people in today's society are overweight, which a few decades ago was unknown to the world.
 Eat fruits, vegetables, whole grains and legumes are rich in complex carbohydrates, fiber, vitamins and minerals which in turn are low in fat, and very importantly - low in cholesterol. These foods should provide the majority of your day's calories and the remaining calories should come primarily from low-fat dairy products, lean meat and poultry, and of course - fish. 
 By following these tips, it does not mean you have to deprive yourself of your favorite and not-so-healthy foods. While your diet consists mostly of foods low in fat and includes complex carbohydrates, it could easily feed a chocolate or your favorite hamburger.
 A healthy diet also gives you an opportunity to try new foods and new. Try and turn in your diet healthier products such as vegetables, fruits or grains that have not tasted before, or were not part of your daily menu.
Remember that a healthy diet should not be boring or test, it should be your pleasure!

 GUIDELINES FOR HEALTHY EATING 

1. Balanced amount of protein and fat
2. Limit your intake of saturated fat
3. Consume foods rich in complex carbohydrates
4. Limit your sugar intake 
5. Make sure you include enough green, orange and yellow fruits and vegetables in their daily
6. Variety 
7. Limit sodium intake
8. Try to provide the body with its necessary vitamins and minerals from food 
9. Maintain optimal body weight
10. Enjoy the food