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.

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.

Benefits of Papaya

What is papaya? Origin.
Papaya is a tropical tree that is found in hot, wet areas of South and Central America, South Africa and Southeast Asia.

 Reaches a height of between 5 and 10 meters. The fruit contains many black seeds, which are used as a spice. It contains a high content of vitamins (A, B, C, D and E), minerals (calcium, potassium, phosphorus) and trace elements (iron, zinc, manganese, copper, vanadium, manganese). All this makes it valuable for curative purposes. Consumed as fruit mature and more immature as garnishes.

 Benefits of papaya

Fruits contain very few calories (only 39 calories per 100 grams) and have no cholesterol, while rich in phyto - nutrients, minerals and vitamins.

Papaya contains soft, easy to digest a large amount of cellulose soluble fibers which help to the normal peristalsis of the intestines, thereby reducing constipation.

Fresh, ripe fruit contains a lot of vitamin C (more than oranges and lemons). Studies have indicated that vitamin C has a number of important features, including: preventing free radical damage, stimulates the immune system, and has anti-inflammatory action.

 Papaya is an excellent source of vitamin A. Vitamin A helps maintain healthy skin and mucous membranes, and is essential for the eyesight. Other compounds are known for their antioxidant properties, protecting the body from free radicals and harmful emissions from oxygen, which play a negative role in aging and various disease processes. Furthermore, it is known that the consumption of natural fruit rich in carotene protects against lung cancer and oral cavity.

 Fruit of the papaya is rich in essential vitamins multiply by B - group, folic acid, pyridoxine, riboflavin and thiamine. These vitamins are essential for metabolism.

Fresh papaya contains a stable amount of potassium (257 mg per 100 grams) and calcium. Potassium is an essential component of cells and helps to control heart rate and blood pressure.

 Papaya is a proven natural remedy for many diseases. In conventional medicine, papaya seeds are used as anti-inflammatory, anti - parasitic agent, and analgesic, and used for treatment of abdominal pain and infection with tapeworms.

Papaya is rich in enzymes called papain and chymopapain which helps in digestion, especially the breakdown of protein foods, turning them into amino acids we need.

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.

Foods that prevent weakening

According to some experts in nutrition, there are several types of products that will not only contribute to weight gain, but also to prevent the process of weight lossachieved at a normal rate.
These products act on the regulatory centers responsible for proper metabolism by interfering with their activities.

1. Bread and bakery products (bread, biscuits, cakes, muffins, etc.).
In your diet one should be limited to 1.2 slices of whole grain bread or servingpasta from durum wheat.
2. All oils, including vegetable.According to this group of scientists and plant oils can adversely affect the process of losing weight if they are unbearable for this organism.
3. Cheese.
It is always better to replace it with cottage cheese.
4. Sweet drinks.
Even with sweetener instead of sugar they can still confuse the weight loss process.
5. Margarine and different mayonnaise .
These foods are high in fat, and even low calorie versions of these are not able to reduce the risk of weight gain.
6. Meat - some species.
Fatty meats are taboo. The percentage of fat in normal and lean pork is over 30 per cent - so it must be eliminated when one wants to weaken. But as the body requires protein, you should consume: fish, especially sea, lean beef and white chicken meat.
7. High-fat dairy products should be forgotten, but dairy foods are now offering low fat and this problem is almost solved.
However, do not forget that low fat does not always mean low calorie!
8. Chocolate, ice cream and confectionery, including creams.
9. Vegetables and fruits with a high content of starch - potato, banana.
10. Alcohol.
Experts say that if even one of these 10 products is completely eliminated,personal weight will start to decline.

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High intensive cardio for a rainy day

There are dark, cold and rainy days when the closest gym seem to at least 50 km away. And the fact that today is Friday only further enhances urge to skip your workout.
Here's our suggestion for cardio today - it consists of six exercises with a duration from one minute that are performed two rounds in total.

1. Jumping Jacks 60sec.

20sec. - active rest ( slight jogging )
2. Lateral Jumps 60sec.

20sec. - active rest ( slight jogging )
3. Jumping Oblique Twists 60sec.

20sec. - active rest ( slight jogging )
4. Burpee 60sec

20sec. - active rest ( slight jogging )
5. Pendulum Swing

20sec. - active rest ( slight jogging )
6. High Knees

Rest 20 seconds and do another round of six such exercises.

Vitamin C

Vitamins are essential if you want your body to be in good health. One of the most popular vitamins is vitamin C or ascorbic acid also. It plays an important role in metabolism and significantly increased performance and endurance of man. 
Vitamin C can not synthesize it is very important to its optimum intake. The daily need for vitamin C to maintain adequate physical quantities of 3500 mg is 60 to 100 mg daily. When playing sports and doing exercises for weight loss requires significantly larger amounts. 
Vitamin C helps collagen formation and development of capillaries. Thanks to his body more easily absorb the mineral iron. Ascorbic acid enhances immunity, is useful for the teeth, gums and bones. Vitamin C plays an important role in preventing heart disease and cholesterol vlie positive. 
Vitamin C is rich in antioxidants. It's in many fruits and vegetables. Foods rich in vitamin C are citrus fruits (orange, lemon, grapefruit), kiwi, strawberries, raspberries, rose hips, red peppers, broccoli, parsley, spinach and more.
 Vitamin C in 100 g:
     Lemon - 77 mg
     Orange - 71 mg
     Grapefruit - 31.2 mg
     Kiwi - 92.7 mg
     Strawberries - 58.8 mg
     Raspberries - 26.2 mg
     Rosehips - 2 g
     Red Pepper - 128 mg
     Broccoli - 89.2 mg
     Parsley - 133 mg
     Spinach - 28.1 mg
 Do not store foods containing vitamin C in cold, wet or too sunny places. Eat them fresh and storing them for a long time. Exceptions are the red peppers and dried fruits somewhat managed to preserve vitamins. 
 Extra vitamin C is good to be taken in winter and spring, with weak immunity, anemia or monotonous menu. Smokers also need to add to your meals extra vitamin C. Not recommended higher intake of vitamin C (as a supplement) of people who have kidney stones and pregnancy.

90 day diet

Diet is respected 90 days (3 months). When you finish it, there is a break of 90 days and only after that you can repeat. We advise you during the holidays do not relax and keep a balanced diet and regular exercise at home or in the gym. The rules to be observed when this diet is easy.

 The regime of diet required to follow a specific sequence of eating.
 First day - protein, the second day - a day with legumes, the third day - carbohydrate fourth day - fruit and again repeat this sequence.
  Protein day - milk, dairy products, curd, cheese, meat, fish, sunflower seeds, eggs, spinach, cabbage, tomatoes, beets, cauliflower. Keep in mind in fruits and vegetables contain a small amount of protein. List of foods rich in protein.
  Day in legumes and pulses - rice, lentils, beans, potatoes, beans, peas, soybeans, corn, etc.
  Carbohydrate day - spaghetti, couscous, pasta, noodles, oatmeal, grits, pizza (no sauce), chocolate, ice cream, etc.
 Fruit Day - In a food do not mix fruits. Are otherwise permitted all kinds of fruits, also different kinds of raw nuts and seeds (maybe roasted but not salted).
  Once every 29 days do the day of discharge.
   In the original diet for 90 days, this is a day in which only water is taken. Since this is a pretty tough challenge, especially If you have never a diet, you can choose a daily menu for unloaders days.
  Nutrition in 90 day diet at certain times.
  According to her, there are three cycles of eating.

 Between 4 and 12 hours - a period of cleansing the body. During this period, you can take fruits and fresh juices. Do not mix fruits and eat them in two hours.
 Between 12 to 20 hours is the period in which you can eat unlimited. Here, the following rules apply: If meals are protein day in 4:00. 2 meals in the day with legumes in carbohydrate day and fruit - in 2-3 hours or about 4 meals.
 During the third cycle, which is between 20-4 hours, should not eat. Then the body absorbs food, but if you are very hungry allowed fruit, a glass of water or tea without sugar.
Other rules: 
Breakfast should be the only fruit or juices.
Juices are considered one meal.
When cooking use olive oil and spices, but not cook fried foods. Instead of steam cook vegetables, you can also boil or bake food.
Limit your intake of carbonated drinks, alcohol (you can drink a glass of white wine), salt.
Do not take liquids with meals.
Tea and coffee drink without sugar, with sweetener can.
Take regular exercise for weight loss.