Many bodybuilders prefer to do aerobics in the morning, before breakfast. At this time, the glycogen stores are depleted, and the body in search of energy has to turn to fat. So you can burn more fat
(1). If you prefer a different time, then do not eat carbs for three hours to aerobics. Also, never precede aerobic weight training, because the first deplete glycogen and you will burn much less fat than if you would have done the opposite - completed burdening aerobics. What is the best meal plan to achieve the kind of lean? One of the errors is still widespread Many bodybuilders, is too fast or too strong decrease calorie diet. Another error - extreme diet before the performance: people spend hours aerobics and sit on a starvation diet to a month bring themselves into competitive shape. This often leads to loss of muscle and reduce the elasticity of the skin, resulting in an athlete steps on the stage and a little smoother. To maintain maximum muscle mass, diet, I start 12 weeks before the show and try not to lose more than 0.5-1kg a week. Standard advice - to reduce daily calorie at 500-1000 units of what you eat now. Considering that a pound of fat is equivalent to 3,500 calories, this reduction will lead to a weekly loss of 0.5-1kg of fat. Studies show that you can not lose more than 1.5 pounds of fat per week, even if nothing is. Our bodies simply can not cope with more, because the possibility of enzymes also have limits. Any greater reset capture water, fat and muscle. Most bodybuilders start to lose fat at a dose of 30-35 calories per pound of body weight. Consequently for the 100-pound athlete is to 2700-3100 calories a day. But a formula only works if you exercise, because it takes into account the energy consumption for the amount of exercise. The best eating plan is to divide the daily diet in small portions to 500 calories, which should have at least four times a day. The more you eat, the better. Small portions are consumed with a few interruptions, not only to minimize the levels of insulin alone (which helps Burn The Fat Feed The Muscle Review), and maintain optimal levels of blood sugar, suppressing hunger. Sufficient water - the most important aspect of any diet. Water is necessary for the body to remove by-products of fat metabolism. In addition, this is the best natural diuretic, and simply put, the more water you drink, the less hold. Lack of water is straining the kidney with high-protein diet and forces the body to delay fluid through different hormonal mechanisms, whose mission - to maintain the previous level of blood. Remember that muscle is 72% of water.
Water also helps to quickly dissolve and Burn The Fat Feed The Muscle Review
soluble toxins are released into the blood during the diet. Recent studies have shown that elevated levels of various pollutants released from the fat reserves, leading to a drop in muscle oxidative capacity, that is, their ability to use fat as fuel
(2.) What is the best diet to achieve lean additions? Now, understand the basics of nutrition We delve into the subject. What type of diet you should follow? Choice is great. Making a decision, you should take into account personal preferences and metabolic responses of the organism. example, some bodybuilders respond better to a simple reduction in food intake. They eat the same thing, but less excluded from the diet of foods with low nutritional value, such as ice cream and candy. They can also cut back a little carbohydrate and fat and increase protein intake, and do not bother to count calories or carbohydrates. Exactly acted Arnold Schwarzenegger during his competitive career. Ready for action, he ate the same thing, but smaller, increasing protein intake with increasing intensity of pre competitive training. Arnold began his diet program in the three months before the show, and that explains why he never looked at the scene as a tormented prisoner of war, in contrast to some of its rivals. Other athletes prefer the more popular recommendations of nutritionists and other experts - low-fat diet with a moderate amount of protein and more complex carbohydrates. This meal plan is working, if the total number of calories low. Of its advantages should be noted moderate reception of necessary fiber together with the elements contained in fruits, vegetables and grains - nutrients (literally - "nutrient derived from plants").
This polyphenols, flavonoids, and a number of antioxidants. According to science, they protect the body against many degenerative diseases, including the two main "killers" - cancer and cardiovascular disease. On the other hand, low-fat diets can lead to a deficiency of essential fatty acids. Your body needs them to two types - linoleic and alpha-linolenic acid. Sitting on a low-fat diet, people may receive less them because enough of these nutrients are in very rich fat foods - nuts and fatty fish species. Another problem is that most of these diets are not malnutrition dense. While many may disagree, practical experience shows that fatty food satisfies hunger more effectively than food low in fat, which is very important for dieting. Often bodybuilders, long-compliance low-fat diet, complaining of weakness and loss of muscle mass. Why this happens is not clear, perhaps due to lack of calories and essential fats. we come to the last and perhaps the most effective dietary option - a low-carb diet. low carbohydrate solution of low-carbohydrate eating plan is hardly a novelty. He offered under different signs - from Robert Atkins (Robert Atkins) to «Protein Power», and his main principle - the control of insulin (3,4). Insulin, a hormone produced by the beta cells of the pancreas, is necessary for the metabolism of carbohydrates and proteins. It helps deliver sugar to the cells and amino acids to the muscles. Insulin, in addition, is a potent adipogenic hormone that is, promotes the synthesis and deposition of fat. bodybuilding has developed several high-protein, low-carb plans. Usually, they provide extremely low carbohydrate intake five days a week (30 to 0 grams per day) and increasing the number over the weekend. The theory is that a low-carb days insulin output will be minimal, but the maximum will be the secretion of other hormones, including testosterone and growth hormone, mobilize fat and help the flow of anabolic processes in muscle. Sunday the same carbohydrate load increase insulin, which in itself is anabolic, and will lead to the effective replenishment of glycogen in the muscles and liver. The end result should be the minimum amount of body fat and maximum muscle size. Most of the arguments opponents of low-carb diets do not hold water. For example, some experts argue that the intense training requires a certain level of carbohydrates. This is true, but for some reason they forget that in a process called gluconeogenesis, 57% of the protein consumed is directly converted by the liver into glucose. In addition, the body eventually adapts to a more efficient use of fat for energy, and is capable of processing by-products of fat metabolism. Keep in mind that nutritional needs in carbohydrates does not exist, because in contrast to the essential amino acids or fatty acids, carbohydrates can be synthesized in the liver of a protein or other raw materials. One of the rules requires a low-carbohydrate diets increase the amount of protein consumed. As already noted, the excess protein is converted by the liver into glucose, which is wonderful. The brain and central nervous system work exclusively on glucose, so try to feed them other fuels would lead to the same result as refueling gasoline with an octane rating of unsuitable. It seems as gasoline and diesel, and you go on it will go, but the engine will be groaning and coughing, you are unlikely to last long. generally respected low-carb diet is recommended to take 2 grams of protein per kilogram of its own weight. It is very useful for high-quality protein supplement containing whey protein and casein, as they can provide your body with concentrated protein without excessive carbohydrates and calories. Bio active peptides are part of these additives (eg, lactoferrin), help your muscles recover faster.
To adapt to the low consumption of carbohydrates your body will take some time, because most people can safely be called "sugar burners." Usually in the first two weeks of the diet lost about seven kilos. Basically it is the water released in the breakdown of glycogen (for every gram of glycogen has 2.7 grams of water), and sodium. Powerful diuretic effect of low-carbohydrate diets can lead to feelings of lethargy caused by the loss of potassium. Easily cope with this potassium-supplements. But you only need to take them with a meal, as a separate reception of this mineral leads to the release of aldosterone from the adrenal gland, sodium retention and enhanced withdrawal of potassium. Regarding criticism carbohydrate diets in the sense that insulin alone does not make you fat, unless you do not consume excess calories, it's true. The latest research on the cellular level have shown that insulin has no effect to an individual fat cells, but the combination of sugar causes rapid synthesis of fat. Most people gain weight due to excessive consumption of fats and carbohydrates. And because the body as fuel prefers the latter, then the incoming fat goes straight into the fat depots. But if you consume fat alone or together with a protein, the body can adapt well to use it as a source of energy. beneficial effects of low-carbohydrate diet on the human body is difficult to overestimate. Consumption of large amounts of saturated fats increases the level of cholesterol in the blood, which carries the risk of cardie-vascular system, although this issue is hotly debated in the scientific community. On the other hand, a "healthy" meal plan (which includes a large amount of carbohydrates and low in fat) is associated with an increase in the blood levels of triglycerides (fats) and the risk of cardiac arrhythmia. Low-fat diets have a tendency to lower levels of protective high-density protein, while have the opposite effect. In order to maintain the level of testosterone you need 20% of the daily requirement of calories obtained from fat. This is one reason why the followers of low-fat diets with fat and can lose muscle. And yet, when it says that you have to download a ton of saturated fat? Their excess leads to the development of insulin resistance, which you probably do not need. Instead, refer to fats that can improve insulin sensitivity. This monounsaturated canola oil and other products, omega-3 fats found in oily sea fish, such as salmon and mackerel, and flax seed oil. Their consumption is safe and contributes to both preserve muscle and burn fat. And this helps contained in these fats mineral chromium, which enhances the properties of insulin receptors attract. Some studies suggest that omega-3 fatty acids found in fish oil, are even able to block many of the negative effects of the intake of saturated fats, for example, the rise in triglycerides blood
(5). One of the omega-3 fatty acids, EPA is able to increase the content of the enzyme CPT-1, which together with incarnadine is involved in the transport of fatty acids into cell mitochondria, where in the process of beta-oxidation of fat oxidation. Minimum daily dose of omega-3 fat is 4 grams. At the same time need to increase vitamin E (at least 400 international units per day) - the active antioxidant. Together with other dietary antioxidants it prevents the formation of free radicals, strengthens with increasing intake of omega-3 fatty acids. If during the low carb diet you are interested in your lipids, or do you intend to consume significant amounts of saturated fat (keeping in mind that they are very high in calories - 9 calories per gram, as opposed to carbohydrates and protein - 4 calories per gram), then take care of the nutritional supplements that can support normal cholesterol levels. They include niacin, gaglsteroly, red yeast and garlic. Taking supplements containing plant sterols in combination with any greasy food you completely block the absorption of dietary cholesterol. Soluble fiber such as psyllium, fruit pectin, guar and beta-Anglican from oat grains also reduce the level of cholesterol in the plasma. Fiber slows down the absorption of any carbohydrate, thus weakening the release of insulin and promoting fat loss. In addition to the soluble fiber bodybuilders should consume insoluble - to avoid constipation. The best way to provide yourself with this nutrient - a daily intake of a few tablespoons of unprocessed wheat bran. The lion's share of their carbohydrates are not learned, but you will benefit from the additional fiber. Here one must drink more water. Observations show that all carbohydrates taken after exercise, immediately used to replenish glycogen stores, for about two hours, do not lose anything. Reception at this time a combination of carbohydrates and protein is anabolic effects in muscle and speeds up the recovery process, not weakening of the low-carbohydrate diet. Most adherents of low-carb diet does not take into account the effect of this post-workout, despite numerous scientific evidence presented in the medical literature. In one experiment consumed by athletes after training 900 grams of carbohydrates were almost completely used to replenish glycogen stores, and the rest quickly oxidized in the liver. Post-workout carbohydrate intake also causes cellular hydration effect, which contributed to the flow of anabolic processes in muscle and at the same time inhibited the catabolic. Another reason not to exclude carbohydrates from your diet completely is the fact that the loss of fat increases insulin sensitivity. On protein intake this has both positive and negative effects. People with insulin resistance, usually related to the high content of fat in the body, are able to maintain a more stable blood glucose levels after administration of a large portion of protein - 50 grams. People sensitive to insulin after ingestion of pure protein show fall in blood glucose levels (6). Those who adapt to the constant high-protein diet, in fact, sensitive to insulin, even when young, lean and healthy. This category includes people of Alaska and the aborigines of Australia, all year round eating virtually no carbohydrates. Their example we can see how the body adapts to this diet. Nutritional supplements and low-carb diet Since the presence of certain nutrients in the low-carb diet is limited, you need to include in your diet some nutritional supplements: vitamins and minerals, vitamin C and other antioxidants, such as vitamin E, essential minerals, such as calcium, magnesium, and others. Weight loss products, such as a mixture of ephedrine and caffeine, will serve as good catalysts burning excess fat, as well as green tea and other thermionic supplements. Serious lack of low-carbohydrate diets, poor plant products - lack of nutrients found in vegetables and fruits. So in the days vysokouglevodnye try to have a little more "gifts of the earth." You also need to eat every day at least one of vegetables - broccoli, zucchini and Brussels sprouts. These vegetables are rich in photochemical that prevent cancer and break down excess estrogen, which may occur at too high consumption of fat. Estrogen promotes the accumulation of fat under the skin and water retention, and fiber will help you get rid of it. Metabolic folk wisdom says: fat burn in the flame of carbohydrates. Accordingly, the low carb diets opponents argue that without a certain amount of carbohydrates you can not burn fat, period. The reason is this: the body needs carbohydrates to produce oxyacetylene - chemicals needed for proper flow of the Krebs cycle (during this process the cells to supply energy in the form of ATP). But to achieve the same effect, that is the synthesis of oxyacetylene can be taking pyruvate, or aspartic acid. When powered by a low carb plan pyruvate helps support thyroid function appropriately. One study found that after two weeks on the zero-carbohydrate levels of active thyroid hormone T3 decreased in the blood of the experiment participants by 47%. This decline is prevented taking only 50 grams of carbohydrates a day. Recent studies have shown that loss of fat may contribute to receiving medium-chain triglycerides (MCT), if they are replaced by the long-chain fats (saturated). MCT digested differently than other types of fat, and oxidized as fast as carbohydrates, providing a relatively weak synthesis of fat. In addition, MCT quickly converted to ketones - by-products of fat metabolism, which are used by some body tissues, including muscle, for energy. However, there is a downside: MCT negative impact on people who eat a low-fat low- arb on the plan, because the body prefers to burn it to, and not stored fat. Finally properties of this type of diet is attenuated. creating supplementation has recently been an issue of low-carbohydrate diets adherents, because for its optimal absorption required a significant amount of simple carbohydrates. Carbohydrates contribute to the release of insulin, which in turn activates the transport of creating. But recent studies have shown that the same effect can be achieved by taking creating with fast utilizable protein, for example, serum.
This was indeed a good news for enthusiasts of low carb food, because apart from the fact that creatine - an efficient source of energy for muscles, it also prevents the rise in their level of acidification caused by the lack of carbohydrates. Increased acidification of the muscles is the main cause of losses occurring in a lack of carbohydrates. Prevent this negative process will also help to use a dietary supplement of potassium bicarbonate. To keep fit and stay lean all year round, you can apply a modification of low-carbohydrate diets - zoning. It provides the percentage of carbohydrates, fats and protein as 40-30-30. Barry Sears (Barry Sears), the developer of this diet, strongly opposes its ability to the low carb category. However, taking into account the other diets recommended carbohydrate intake at 60-70% of total energy intake, number 40 can completely relate to the Zone diet as carbohydrate. Though low carb diets bodybuilders not fully balanced, achieving ultra-low levels of body fat requires non-standard dietary decisions. A modified low-carbohydrate diet has proven its effectiveness in the many bodybuilders. Notice, the following diet is varied and can include a wide range of low carbohydrate diet products - for example, different types of meat, fish and poultry. typical low carbohydrate diet bodybuilder first meal: Scrambled eggs with cheese 3 large whole eggs 40 grams of cheese "cheddar" 150-200 grams beef Fish Oil Multivitamins second meal: 300 grams of chicken breast without skin small portion of salad with vinegar and oil (vinegar helps replenish muscle glycogen) Third meal: Low carb meal replacement, stir in the water one pear or other fruit antioxidants fourth meal: 200 g of fatty fish (salmon, halibut, and mackerel), grilled Broccoli Diet drink or iced tea Fifth meal: 300g turkey breast and vegetables Water diet drink
(1). If you prefer a different time, then do not eat carbs for three hours to aerobics. Also, never precede aerobic weight training, because the first deplete glycogen and you will burn much less fat than if you would have done the opposite - completed burdening aerobics. What is the best meal plan to achieve the kind of lean? One of the errors is still widespread Many bodybuilders, is too fast or too strong decrease calorie diet. Another error - extreme diet before the performance: people spend hours aerobics and sit on a starvation diet to a month bring themselves into competitive shape. This often leads to loss of muscle and reduce the elasticity of the skin, resulting in an athlete steps on the stage and a little smoother. To maintain maximum muscle mass, diet, I start 12 weeks before the show and try not to lose more than 0.5-1kg a week. Standard advice - to reduce daily calorie at 500-1000 units of what you eat now. Considering that a pound of fat is equivalent to 3,500 calories, this reduction will lead to a weekly loss of 0.5-1kg of fat. Studies show that you can not lose more than 1.5 pounds of fat per week, even if nothing is. Our bodies simply can not cope with more, because the possibility of enzymes also have limits. Any greater reset capture water, fat and muscle. Most bodybuilders start to lose fat at a dose of 30-35 calories per pound of body weight. Consequently for the 100-pound athlete is to 2700-3100 calories a day. But a formula only works if you exercise, because it takes into account the energy consumption for the amount of exercise. The best eating plan is to divide the daily diet in small portions to 500 calories, which should have at least four times a day. The more you eat, the better. Small portions are consumed with a few interruptions, not only to minimize the levels of insulin alone (which helps Burn The Fat Feed The Muscle Review), and maintain optimal levels of blood sugar, suppressing hunger. Sufficient water - the most important aspect of any diet. Water is necessary for the body to remove by-products of fat metabolism. In addition, this is the best natural diuretic, and simply put, the more water you drink, the less hold. Lack of water is straining the kidney with high-protein diet and forces the body to delay fluid through different hormonal mechanisms, whose mission - to maintain the previous level of blood. Remember that muscle is 72% of water.
Water also helps to quickly dissolve and Burn The Fat Feed The Muscle Review
soluble toxins are released into the blood during the diet. Recent studies have shown that elevated levels of various pollutants released from the fat reserves, leading to a drop in muscle oxidative capacity, that is, their ability to use fat as fuel
(2.) What is the best diet to achieve lean additions? Now, understand the basics of nutrition We delve into the subject. What type of diet you should follow? Choice is great. Making a decision, you should take into account personal preferences and metabolic responses of the organism. example, some bodybuilders respond better to a simple reduction in food intake. They eat the same thing, but less excluded from the diet of foods with low nutritional value, such as ice cream and candy. They can also cut back a little carbohydrate and fat and increase protein intake, and do not bother to count calories or carbohydrates. Exactly acted Arnold Schwarzenegger during his competitive career. Ready for action, he ate the same thing, but smaller, increasing protein intake with increasing intensity of pre competitive training. Arnold began his diet program in the three months before the show, and that explains why he never looked at the scene as a tormented prisoner of war, in contrast to some of its rivals. Other athletes prefer the more popular recommendations of nutritionists and other experts - low-fat diet with a moderate amount of protein and more complex carbohydrates. This meal plan is working, if the total number of calories low. Of its advantages should be noted moderate reception of necessary fiber together with the elements contained in fruits, vegetables and grains - nutrients (literally - "nutrient derived from plants").
This polyphenols, flavonoids, and a number of antioxidants. According to science, they protect the body against many degenerative diseases, including the two main "killers" - cancer and cardiovascular disease. On the other hand, low-fat diets can lead to a deficiency of essential fatty acids. Your body needs them to two types - linoleic and alpha-linolenic acid. Sitting on a low-fat diet, people may receive less them because enough of these nutrients are in very rich fat foods - nuts and fatty fish species. Another problem is that most of these diets are not malnutrition dense. While many may disagree, practical experience shows that fatty food satisfies hunger more effectively than food low in fat, which is very important for dieting. Often bodybuilders, long-compliance low-fat diet, complaining of weakness and loss of muscle mass. Why this happens is not clear, perhaps due to lack of calories and essential fats. we come to the last and perhaps the most effective dietary option - a low-carb diet. low carbohydrate solution of low-carbohydrate eating plan is hardly a novelty. He offered under different signs - from Robert Atkins (Robert Atkins) to «Protein Power», and his main principle - the control of insulin (3,4). Insulin, a hormone produced by the beta cells of the pancreas, is necessary for the metabolism of carbohydrates and proteins. It helps deliver sugar to the cells and amino acids to the muscles. Insulin, in addition, is a potent adipogenic hormone that is, promotes the synthesis and deposition of fat. bodybuilding has developed several high-protein, low-carb plans. Usually, they provide extremely low carbohydrate intake five days a week (30 to 0 grams per day) and increasing the number over the weekend. The theory is that a low-carb days insulin output will be minimal, but the maximum will be the secretion of other hormones, including testosterone and growth hormone, mobilize fat and help the flow of anabolic processes in muscle. Sunday the same carbohydrate load increase insulin, which in itself is anabolic, and will lead to the effective replenishment of glycogen in the muscles and liver. The end result should be the minimum amount of body fat and maximum muscle size. Most of the arguments opponents of low-carb diets do not hold water. For example, some experts argue that the intense training requires a certain level of carbohydrates. This is true, but for some reason they forget that in a process called gluconeogenesis, 57% of the protein consumed is directly converted by the liver into glucose. In addition, the body eventually adapts to a more efficient use of fat for energy, and is capable of processing by-products of fat metabolism. Keep in mind that nutritional needs in carbohydrates does not exist, because in contrast to the essential amino acids or fatty acids, carbohydrates can be synthesized in the liver of a protein or other raw materials. One of the rules requires a low-carbohydrate diets increase the amount of protein consumed. As already noted, the excess protein is converted by the liver into glucose, which is wonderful. The brain and central nervous system work exclusively on glucose, so try to feed them other fuels would lead to the same result as refueling gasoline with an octane rating of unsuitable. It seems as gasoline and diesel, and you go on it will go, but the engine will be groaning and coughing, you are unlikely to last long. generally respected low-carb diet is recommended to take 2 grams of protein per kilogram of its own weight. It is very useful for high-quality protein supplement containing whey protein and casein, as they can provide your body with concentrated protein without excessive carbohydrates and calories. Bio active peptides are part of these additives (eg, lactoferrin), help your muscles recover faster.
To adapt to the low consumption of carbohydrates your body will take some time, because most people can safely be called "sugar burners." Usually in the first two weeks of the diet lost about seven kilos. Basically it is the water released in the breakdown of glycogen (for every gram of glycogen has 2.7 grams of water), and sodium. Powerful diuretic effect of low-carbohydrate diets can lead to feelings of lethargy caused by the loss of potassium. Easily cope with this potassium-supplements. But you only need to take them with a meal, as a separate reception of this mineral leads to the release of aldosterone from the adrenal gland, sodium retention and enhanced withdrawal of potassium. Regarding criticism carbohydrate diets in the sense that insulin alone does not make you fat, unless you do not consume excess calories, it's true. The latest research on the cellular level have shown that insulin has no effect to an individual fat cells, but the combination of sugar causes rapid synthesis of fat. Most people gain weight due to excessive consumption of fats and carbohydrates. And because the body as fuel prefers the latter, then the incoming fat goes straight into the fat depots. But if you consume fat alone or together with a protein, the body can adapt well to use it as a source of energy. beneficial effects of low-carbohydrate diet on the human body is difficult to overestimate. Consumption of large amounts of saturated fats increases the level of cholesterol in the blood, which carries the risk of cardie-vascular system, although this issue is hotly debated in the scientific community. On the other hand, a "healthy" meal plan (which includes a large amount of carbohydrates and low in fat) is associated with an increase in the blood levels of triglycerides (fats) and the risk of cardiac arrhythmia. Low-fat diets have a tendency to lower levels of protective high-density protein, while have the opposite effect. In order to maintain the level of testosterone you need 20% of the daily requirement of calories obtained from fat. This is one reason why the followers of low-fat diets with fat and can lose muscle. And yet, when it says that you have to download a ton of saturated fat? Their excess leads to the development of insulin resistance, which you probably do not need. Instead, refer to fats that can improve insulin sensitivity. This monounsaturated canola oil and other products, omega-3 fats found in oily sea fish, such as salmon and mackerel, and flax seed oil. Their consumption is safe and contributes to both preserve muscle and burn fat. And this helps contained in these fats mineral chromium, which enhances the properties of insulin receptors attract. Some studies suggest that omega-3 fatty acids found in fish oil, are even able to block many of the negative effects of the intake of saturated fats, for example, the rise in triglycerides blood
(5). One of the omega-3 fatty acids, EPA is able to increase the content of the enzyme CPT-1, which together with incarnadine is involved in the transport of fatty acids into cell mitochondria, where in the process of beta-oxidation of fat oxidation. Minimum daily dose of omega-3 fat is 4 grams. At the same time need to increase vitamin E (at least 400 international units per day) - the active antioxidant. Together with other dietary antioxidants it prevents the formation of free radicals, strengthens with increasing intake of omega-3 fatty acids. If during the low carb diet you are interested in your lipids, or do you intend to consume significant amounts of saturated fat (keeping in mind that they are very high in calories - 9 calories per gram, as opposed to carbohydrates and protein - 4 calories per gram), then take care of the nutritional supplements that can support normal cholesterol levels. They include niacin, gaglsteroly, red yeast and garlic. Taking supplements containing plant sterols in combination with any greasy food you completely block the absorption of dietary cholesterol. Soluble fiber such as psyllium, fruit pectin, guar and beta-Anglican from oat grains also reduce the level of cholesterol in the plasma. Fiber slows down the absorption of any carbohydrate, thus weakening the release of insulin and promoting fat loss. In addition to the soluble fiber bodybuilders should consume insoluble - to avoid constipation. The best way to provide yourself with this nutrient - a daily intake of a few tablespoons of unprocessed wheat bran. The lion's share of their carbohydrates are not learned, but you will benefit from the additional fiber. Here one must drink more water. Observations show that all carbohydrates taken after exercise, immediately used to replenish glycogen stores, for about two hours, do not lose anything. Reception at this time a combination of carbohydrates and protein is anabolic effects in muscle and speeds up the recovery process, not weakening of the low-carbohydrate diet. Most adherents of low-carb diet does not take into account the effect of this post-workout, despite numerous scientific evidence presented in the medical literature. In one experiment consumed by athletes after training 900 grams of carbohydrates were almost completely used to replenish glycogen stores, and the rest quickly oxidized in the liver. Post-workout carbohydrate intake also causes cellular hydration effect, which contributed to the flow of anabolic processes in muscle and at the same time inhibited the catabolic. Another reason not to exclude carbohydrates from your diet completely is the fact that the loss of fat increases insulin sensitivity. On protein intake this has both positive and negative effects. People with insulin resistance, usually related to the high content of fat in the body, are able to maintain a more stable blood glucose levels after administration of a large portion of protein - 50 grams. People sensitive to insulin after ingestion of pure protein show fall in blood glucose levels (6). Those who adapt to the constant high-protein diet, in fact, sensitive to insulin, even when young, lean and healthy. This category includes people of Alaska and the aborigines of Australia, all year round eating virtually no carbohydrates. Their example we can see how the body adapts to this diet. Nutritional supplements and low-carb diet Since the presence of certain nutrients in the low-carb diet is limited, you need to include in your diet some nutritional supplements: vitamins and minerals, vitamin C and other antioxidants, such as vitamin E, essential minerals, such as calcium, magnesium, and others. Weight loss products, such as a mixture of ephedrine and caffeine, will serve as good catalysts burning excess fat, as well as green tea and other thermionic supplements. Serious lack of low-carbohydrate diets, poor plant products - lack of nutrients found in vegetables and fruits. So in the days vysokouglevodnye try to have a little more "gifts of the earth." You also need to eat every day at least one of vegetables - broccoli, zucchini and Brussels sprouts. These vegetables are rich in photochemical that prevent cancer and break down excess estrogen, which may occur at too high consumption of fat. Estrogen promotes the accumulation of fat under the skin and water retention, and fiber will help you get rid of it. Metabolic folk wisdom says: fat burn in the flame of carbohydrates. Accordingly, the low carb diets opponents argue that without a certain amount of carbohydrates you can not burn fat, period. The reason is this: the body needs carbohydrates to produce oxyacetylene - chemicals needed for proper flow of the Krebs cycle (during this process the cells to supply energy in the form of ATP). But to achieve the same effect, that is the synthesis of oxyacetylene can be taking pyruvate, or aspartic acid. When powered by a low carb plan pyruvate helps support thyroid function appropriately. One study found that after two weeks on the zero-carbohydrate levels of active thyroid hormone T3 decreased in the blood of the experiment participants by 47%. This decline is prevented taking only 50 grams of carbohydrates a day. Recent studies have shown that loss of fat may contribute to receiving medium-chain triglycerides (MCT), if they are replaced by the long-chain fats (saturated). MCT digested differently than other types of fat, and oxidized as fast as carbohydrates, providing a relatively weak synthesis of fat. In addition, MCT quickly converted to ketones - by-products of fat metabolism, which are used by some body tissues, including muscle, for energy. However, there is a downside: MCT negative impact on people who eat a low-fat low- arb on the plan, because the body prefers to burn it to, and not stored fat. Finally properties of this type of diet is attenuated. creating supplementation has recently been an issue of low-carbohydrate diets adherents, because for its optimal absorption required a significant amount of simple carbohydrates. Carbohydrates contribute to the release of insulin, which in turn activates the transport of creating. But recent studies have shown that the same effect can be achieved by taking creating with fast utilizable protein, for example, serum.
This was indeed a good news for enthusiasts of low carb food, because apart from the fact that creatine - an efficient source of energy for muscles, it also prevents the rise in their level of acidification caused by the lack of carbohydrates. Increased acidification of the muscles is the main cause of losses occurring in a lack of carbohydrates. Prevent this negative process will also help to use a dietary supplement of potassium bicarbonate. To keep fit and stay lean all year round, you can apply a modification of low-carbohydrate diets - zoning. It provides the percentage of carbohydrates, fats and protein as 40-30-30. Barry Sears (Barry Sears), the developer of this diet, strongly opposes its ability to the low carb category. However, taking into account the other diets recommended carbohydrate intake at 60-70% of total energy intake, number 40 can completely relate to the Zone diet as carbohydrate. Though low carb diets bodybuilders not fully balanced, achieving ultra-low levels of body fat requires non-standard dietary decisions. A modified low-carbohydrate diet has proven its effectiveness in the many bodybuilders. Notice, the following diet is varied and can include a wide range of low carbohydrate diet products - for example, different types of meat, fish and poultry. typical low carbohydrate diet bodybuilder first meal: Scrambled eggs with cheese 3 large whole eggs 40 grams of cheese "cheddar" 150-200 grams beef Fish Oil Multivitamins second meal: 300 grams of chicken breast without skin small portion of salad with vinegar and oil (vinegar helps replenish muscle glycogen) Third meal: Low carb meal replacement, stir in the water one pear or other fruit antioxidants fourth meal: 200 g of fatty fish (salmon, halibut, and mackerel), grilled Broccoli Diet drink or iced tea Fifth meal: 300g turkey breast and vegetables Water diet drink
After you have gone through tons of fad diets and false promises of fast weight loss, you chuck in ‘quick-fix’ methods, as you realise they bring you nothing but trouble and severe side-effects for your health.
ReplyDeleteOnce you plan on building muscles, eating healthy food along with muscle building workouts are crucial to attaining the desired muscle mass.
ReplyDeletenice information If you have been searching for the best way to lose fat permanently, then you MUST read my Burn the Fat Feed The Muscle review.
ReplyDeleteThere’s nothing flashy or glamorous about “Burn the Fat, Feed the Muscle”; you’re not going to learn how to lose ten pounds in ten hours or how to shrink by three sizes in three days – you’re just going to learn about how to lose the fat that’s keeping you from the shape that you want to be in
ReplyDelete