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Recent Bodybuilding Articles
Showing posts with label regime. Show all posts
Showing posts with label regime. Show all posts

Avoid Long Term Negative Calorie Balance


The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back. Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau. More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Balance of Calories

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus. When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate. It sends a signal to your body that you are not starving and that it’s ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zig-zag” method). In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

Best Methods to Preserve Fruits


There are three main methods to preserve the fruits:

1 Drying- the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
Fruits Preservation

2 Freezing - s a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years.
Fruits Preservation

3 Canning - it is a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years Fruits Preservation

Drying fruit such as grapes and apricots removes most of the water-soluble B and C vitamins, but minerals such as zinc, iron, potassium and calcium become more concentrated - you get 4mg of iron from three dried apricots as opposed to 20 fresh ones.;

Freezing fruits locks their nutrients in. The freezing process itself destroys some vitamins, but these are lost naturally with exposure to light and air, so frozen peas will have comparable levels to fresh peas that were picked three weeks earlier. While canning retains some nutrients such as iron, it removes fibre - important for fat loss - so ifs best to stick to the other types.

Eat At The Right Time


When you're training hard you want to eat about an hour or two before your workouts and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A post-workout snack might be a bagel with salmon and cream cheese, or a tuna and pasta salad.

Eating Regime
For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down and using the proteins that you need for muscle building.

Female Bodybuilding: 3 Important Advices!


First advice: take care of your diet – you should know that after the process of workout your muscles need to recuperate and relax. Your body needs to get a constant amount of proteins. It is important to make sure that you consume small protein rich meals every 2 to 3 hours. Missing out enough protein will make your muscles in an unrepaired state and they will not be able to further develop properly.

Second advice: find the proper workout system that is suitable for your body type - the exercises that you undertake initiate the production of natural testosterone cypionate which represents hormone responsible for the natural growth of muscles. The quantity of this hormone is naturally present in females, but in far less amounts than in males, and the stimulation of its production is very important for the increase and development of muscles. Compound exercises act on multiple muscle groups simultaneously and assist in the growth and development of several muscles at one time. The best compound exercises include deadlifts, and bench press squats. These exercises are very important for natural female bodybuilding.

Third advice: choose the food you consume before sleep – this food determine the growth of muscles and their shape. It has already been mentioned that the intake of protein every 2 to 3 hours helps the muscles to recuperate and relax. This process continues day and night. The muscles keep mending also when you sleep. So your protein requirement remains the same even when you are sleeping. Try to consume a diet rich in proteins and fats before you go to bed because a sufficient amount of protein and fat slow down the process of digestion. With a proper evening regime with fat and proteins the supply to the body cells in continuously maintained.

Female Bodybuilding

Bodybuilders’ Guide: The Worst Habit –Skip Your Workouts!


If we will make a list of reasons that inhibit the growth of your accomplishments in the bodybuilding process, then certainly the biggest cause of your failures - it's a habit to skip your workouts.

You should always go to training! And there should be no reason to pass: Illness, work, study or fatigue. If you fell that you don’t have enough power, just reduce your exercise program, it is still better than to skip your workout. It is very important to properly arrange the priorities. In power sports, the most important - is patience and consistency.

Many beginners who start going to the gym burned in a month. The word "burn" in this sense means the loss of motivation, despair and disappointment in itself. However you should prove that you are a strong person and continue pursuing your regime of workout.

Remember the most important thing and keep in mind these words: Each workout - this is a step forward and each missed workout - its 10 steps back. Once again that should be no reasons to skip your workout.

And remember: Never doubt yourself. You can not be a champion since the birth, but you can become one and remember that a champion lives in each one of us.

Bodybuilding Habits
 
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