25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

Superfoods for greater durability

Subject to various diets often limit and eliminate from your diet products that are essential for our body. Usually these are the things that give us energy and help us to have more endurance. Fortunately there appear to help superfoods. 


Dietary patterns can now be significantly lighter thanks to superfoods. They are rich in antioxidants, proteins, minerals, protect us from various diseases and support the immune system.

Nuts - they contain large amounts of protein, antioxidants, and last but not least healthy fats. Give us a lot of energy and satiate us.

Forest fruits - they contain a high percentage of fiber in themselves and are very suitable for diet. The best choice of all types are blueberries.

Hemp seeds - energy and soothing effect. Hemp fiber is considered one of the most nutritious foods in the world. They contain high amounts of vitamins A, C and E, calcium, iron, sodium, lecithin, omega 3, omega 6 and omega 9 fatty acids.

Poppy - endurance and energy. Poppy plant comes from Peru. Is rich in proteins, lipids and minerals. In poppy has greater calcium concentration than in milk. Peruvian plant is an excellent source of energy.

A perfect nutritional combination

The combination of casein powder with linseed oil can maximize the development of muscle mass

Casein

One of the biggest advantages of casein is the fact that people do absorb very slowly. Certain types of casein stably supplied amino acids to the muscles for 7 hours, which helps prevent the breakdown of muscle tissue during sleep or between meals.

Linseed oil

As a good source of essential fatty acids, flaxseed oil has many health benefits, including increased muscle growth, improved recovery and fat loss. It further slows down the absorption of the casein protein when consumed before bedtime.

Combine them in the following manner

Consume 2-3 tablespoons of flaxseed oil with casein or 15-30 minutes before youdrink shake (20-40 grams of casein protein mixed with water or skim milk), just before bedtime.

Protein shake containing casein provide muscles with critical amino acids for the whole night.

Flaxseed oil consumed with him or 15-30 minutes before it prolongs the sustained pace of delivery of amino acids even more, which is great for bodybuilders.

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.

Three things you need to eat after a workout

1. Protein 

As you may have noticed in many of the articles on the site, we whey protein after a workout is just mandatory. The reason for this is that it provides the necessary amino acids that you need for recovery after training.

During exercise we fall into a catabolic state, which means that our muscles are broken. Although this sounds like a bad thing, but it is not. This is a mandatory process can then muscles then become stronger and grow.

There are many products which are designed to deal with a catabolic process, but nothing can be compared with the whey protein. Whether you want muscle size or just shape them better, he is a fantastic source of amino
acids and is required for men and for women.  The market has a variety of quality brands 
that offer whey protein, the choice is yours.

2.Fruits

Since we are using sugar as the main source of fuel for our muscles after workout it is in deficit, and this is not good if you want muscle growth. Many studies have shown that the problem is that the muscles are not able to recover and store this sugar as energy for your next workout.

In other words, your muscles tested sugar starvation especially in the hours after exercise. If you do not provide this sugar, they will not be able to recover and be sufficiently robust for the next workout.

Great idea would be to mix the fruit with your whey protein - banana, blueberries, berries, etc.

3.Omega 3 or fish as a food supplement

We hope that you know the benefits of Omega 3 since we wrote about it. It is best if you have time to prepare fish for after a workout, if not, Omega 3 supplementation is an excellent choice.

Eating fish or taking omega-3 will reduce muscle inflammation and muscle pain in general, but will also recover - quick.

  

Yogurt against Cottage cheese

Which is better for muscles - yogurt or cottage cheese?
 On the one hand, yogurt is full of calcium, especially in comparison with curd and also contains potassium (great for recovery after exercise) and carbohydrates.
On the other hand, the curd is made of the principle of the cheese-like a big mess with milk enzymes and treated with necessary leaven. Other cheeses are drained, pressed and allowed to ripen, but only curd is drained and washed. Most potassium is lost as well as whey protein, casein protein but remain intact.

 Winner: Curd - technical knockout in the eighth round!

The reason: The reason lies in nutritional value. One cup of cottage cheese contains a whopping 28 grams protein, and a glass of milk contains just 12 grams.

Yes, most of the whey in the curd is lost, but that it is a fantastic source of casein, a slow protein that prevents catabolism for long periods of time between meals and overnight. For this reason, we recommend a cup of cottage cheese before bed. It is rich in glutamine, which increases the levels of growth hormone. As for the yogurt they eat it before training in combination with spoon whey protein.

Tricks in fitness menu

Eat bananas

What do you think can make bananas in the diet of bodybuilders? Recent studies show that homotsistinat - amino acid represented by product as a result ofmetabolism of proteins, is very dangerous for the cardiovascular system.

Famous for the enormous amount of protein you eat professionals are well awareof this fact and seek to reduce risks to a minimum and keep your heart.

Vitamins of B group are a good option for reducing the levels of dangerous homocysteine​​, so they must be present in the diet of bodybuilders. Excellent effect in this respect, however, have a banana, so you eat a banana a day.

Nuts are useful
It is no secret to anyone that fat should not prevail in bodybuilding diet, but they must be present in minor amounts. The best way to get adequate amounts of fatare nuts and other seeds.

Nuts. Extremely rich in magnesium and a good source of vitamin E also contain protein. Natural almond oil is also excellent and has all the advantages of eating nuts.

Pumpkin, sunflower seeds and sesame. Also rich in vitamin E, magnesium and protein, and contain simple carbohydrates.

L-glutamine for improved recovery

Researchers have noticed that L-glutamine stimulates the release of growth hormone. These results are obtained by adopting a relatively low dose of 4-5grams. When should I take L-glutamine? Athletes consume 45 minutes after breakfast. In eight out of nine athletes was observed increased levels of glutamine in the blood over a period of 30 to 60 minutes after dosing, 90 minutes after dosing the level of glutamine in the blood is returned to the normal range, which is accompanied by an increase in the level of circulating growth hormone.

P.S: Tell me how to improve my blog. What do you want more advices, diets, exercises, information about foods,.. :)