Skinny to Muscl : Weight gain diet plan

In bodybuilding, the first part is to take maximum muscle mass while reducing fat gain.

I say limited because the socket for optimized weight gain, there will necessarily taking a fat!

The goal of controlled bulk is therefore to limit the intake of fat while optimizing a maximum muscle gain.

Why do we necessarily takes a little fat in the weight gain you say?

It's very simple: to optimize maximum muscle development, we want to cover all of our energy needs for the best possible sessions on one hand, and secondly rebuild broken muscle fibers during the 'as soon as possible training.

For this, we will provide slightly more calories than needed to be sure not to be deficient.

For example, for a person who needs 2,800 calories, we will fix his regime between 3000 and 3200 calories per day. This person will be on to feed a maximum muscles, thus developing maximum muscle mass!

Here I will give you an example of a food program for weight gain, though I could not tell you the exact amount of food to digest!

Indeed, between an experienced bodybuilder 140kg and 190cm or 175cm and 60kg novice, the amounts taken to a good ground connection will necessarily not be the same!

In any case, here are the proportions of carbohydrate, protein and fat that I recommend for your weight gain meal:

- 40% protein

- 40% carbohydrates

- 20% fat

Some rules to follow:

-  protein shaker in the morning immediately after the survey and a shaker just after training

- NEVER miss the breakfast

- Focus on low glycemic index foods, except immediately after training or product with high glycemic index will be preferred to rebuild as quickly as glycogen stores.

- Ideally, eating about every 3 hours

For optimized power, the top is to eat regularly, but in smaller quantities. Why:

If you take large amounts 3 times a day, for example, your body will have to manage a lot of calories in a short time, much more than it needs for vital needs + recovery!

What will the body at this moment: simply store the extra calories in order to use it later. So there will be a higher fat intake.

So the ideal is to take smaller meals but do more often! The body can then better manage the contribution of calories since it will not in excess.

Here is a sample menu for a day type of weight gain. To vary this by picking typical day in the recipes you'll find out in the book:

MEALS 1:

7am: Immediately lifted

Protein shaker with protein 50g (2 doses usually)

+ 1 glass of orange juice

MEAL 2:

7:30: 30min after eating 1

1 Pancakes with whey (see recipes small déjuners)

+ 1 glass of orange juice

+ 1 complex vitamins / minerals

MEAL 3:

10h30: Collation

1 Shaker Whey Protein

+ 1 bannane

MEAL 3:

12:30 Lunch

200 grams of chicken breast

+ 1 avocado

+ 100 grams of pasta complete

+ 100 grams of broccoli

MEAL 4:

15h30: Collation

1 DOSE GAINER JUMBO PROFESSIONNAL

MEAL 5:

17:30: Post workout

1 DOSE NO XPLODE

MEAL 6:

18:30: Immediately after training

50 grams of whey protein + 2 orange juice

MEAL 7:

20h (dinner):

250 grams of salmon

+ 150 grams of glass beans

+ 2 potatoes in the oven

+ 1 little olive oil

MEALS 8:

23h (before bedtime)

50 grams of casein

1 teaspoon of peanut butter

This is a typical day for a day of weight gain!

To you to vary the meals while keeping the same proportions of carbs / protein / fat, and of course respect the type of carbohydrate / protein / fat:

- Simple carbohydrates with high glycemic index such as orange juice are not to be confused with a low glycemic index carbohydrates such as wholemeal bread

- The fat in olive oil and lawyers are not the same as those fries ...

- Whey, fast diffusion protein is not the same as casein, a slow-release protein.

Therefore, it is IMPERATIVE to use the right type of macronutrient in time!

To take maximum muscle, diet is also important to see that the most important training! So watch out be careful not to miss meals.

If you have a busy schedule, the little trick is to prepare your meals every night of the following day in several Tupperware. This is the best way not to miss a meal because of an unexpected!

If you work in an office, do not be afraid to take a quick break to eat a snack !!

And do not worry if it looks like a junkie when you take a shaker;) Dietary supplements are not yet widespread in France ... unfortunately !!

Think first about your progress instead of what people think ...

Breakfast to gain muscle

For some years, I had the opportunity to attend many top athletes or amateur. Holds a Master in Physics and nutritional preparation, my intervention with athletes were to optimize global performance.

When addressing the topic of nutrition, an error was returning home most athletes: a nonexistent breakfast or very incomplete. A sports always need to rebuild muscle repair and maintain muscle mass to be effective.

I will show you through this article why it is essential to have a breakfast of quality in a sportsman.

Breakfast to gain muscle: halt catabolism

Breakfast comes after a night that lasted more than 6 hours usually. During this time, your body has not received any essential nutrient to feed your muscles. The body then enters a catabolic phase. Catabolism is the breakdown of muscle tissue. This is a phase that must be avoided as much as possible in an athlete.

To stop this catabolism, provide the body with essential nutrients, in particular protein and amino acid sources. The organization will be able to return to a phase of anabolism, muscle building.

Breakfast to gain muscle: the indispensable food

You understood, breakfast is a very important meal should contain a source of protein and amino acid quality.

But what are the foods that will get these protein sources?

- Eggs

- Cottage cheese

- White meat (chicken ...)

But I grant you, it is not always easy in the morning eating eggs or be white chicken!

Fortunately, it is possible to find all sources of proteins essential for building muscle in one protein shaker.

Mixed with water or milk, whey your chocolate taste perfectly accompany your breakfast. You will feel like to take a good milk chocolate and one will provide all the essential nutrients for good muscle gain!

Take a shaker every morning to stop protein catabolism will allow you to significantly improve your muscle gain.

The whey manufacturer companies have developed delicious tastes, you'll really be able to associate pleasure of breakfast and improving your performance !!

Breakfast: definitely a meal of the day should not be neglected to take muscle !!

The BEST Nutrition program for weight loss fast!

GOAL:

Reduce calorie intake to lose maximum fat.

PROGRAM FEATURES:

- Ratio of contributions in macronutrients: Carbohydrates 20% / 70% Protein / 10% Fat

- Number of Meals & Snacks Middle / Day: 6

- Mean Time between shots: 2/3 hours

- Hydration Average / Day: 2 Litres

SOME GENERAL PRINCIPLES OF NUTRITION: 

The quality of food is essential to get the best result, then adjust the amount to the goal.

1g carbohydrate = 4 kcal; 1g protein = 4 kcal; 1g Fat = 9 kcal

Drive about 5 meals a day helps maintain constant blood sugar and promote a constant anabolic state. Generally favor Carbohydrates with a low glycemic index.

Provide protein for each food intake helps assimilate fully because the body can not store them for use when needed. Target-rich foods priority alternating proteins with protein powder.

Think of the good fats (nuts, fish, olive oil ...), avoid saturated fats (sauces, fries ..).

Not too much salt, use spices instead.

Prefer steam cooking in the oven or grill without fat.

Do not skip meals and make sure to drink at least 2 to 2.5 liters of water / day for well-drained body and increase the volume of muscle cells.

SPECIFICATIONS OF SLIMMING DIET AND WEIGHT LOSS: 

In this phase, you need to change your diet to lose a maximum weight, reduce calorie intake, ie first the fats and sugars.

- Remove sugary soft drinks;

- Remove alcohols;

- Avoid eating away from home because it is more difficult to control your diet.

- Select lean meat and prefer poultry without the skin, fish and shellfish;

- Watch out for hidden fats: avoid all meat in sauce, sausages, casseroles rich in milk, butter or cream, cheese and eggs, fried foods, cakes and pastries, sweets and chocolate, ice cream, cakes aperitifs;

- Eat vegetables at will and in all forms: raw, cooked in soup;

- Eat two fruit per day, but no more;

The intake of carbohydrates (rice, pasta, potatoes, cereals, gainer, etc ..) should be very down to each food intake to lose maximum fat and concentrated in the morning and at noon, preferably removed at night 

Proteins (meat, fish, eggs, dairy products, ...) are required to feed the muscles and should be made in a more sustained.

You will need to retain the essential fat (omega-3, vegetable oils, fatty fish, ...) that will help hold the regime and are very important for your health, you will consume between 0.5 and 1 gram of fat per kilogram body weight. Fats have a role in the hormonal system, they are essential to the proper functioning of muscles, but also the loss of fat. And yes, fats help to lose fat!

So do not delete them fat to lose fat!

It will also promote vegetables (broccoli, carrots, cauliflower ...) that provide vitamins and minerals to prevent deficiencies.

Supplements that you can take fat burners will be to assist you in your weight loss.

The CARNITINE as you make during your session.

L-Carnitine plays the role of creative energy. It also relates to improved muscle growth, in the manufacture of energy and a better resistance to the muscle fatigue. Discloses the role of carnitine for its role in the cardiovascular system, on the blood pressure, the accelerated loss of fat and the health of the cardiac muscle, and others.

IMPORTANT: All these generic order information should be your basis for defining your own diet program. Everyone has a metabolism, a morphotype and very different genetics. Feel free to modify certain characteristics or food provided to obtain the best result. 

BREAKFAST: 30g protein (casein or whey lean) with 250 ml of water or 5 egg whites

Wholemeal bread 60g or 50g of Special K cereal with complete soy milk

tea or coffee

SNACK: Tuna 50g natural or chicken breasts 70g salted or protein powder 20g with 250ml of water

1 apple or 1 kiwi or strawberries 130g

LUNCH: 150g white meat or white fish 170g

120g quinoa or brown rice

green vegetables will (beans, broccoli ...) with 1/2 tablespoon olive oil

SNACK: 5 egg whites or 110 grams of ham fat and 25g of protein (casein or whey lean) with 250ml of water

40g wholemeal bread

DINNER: 180g white meat or white fish 190g

green vegetables will with 1/2 tbsp oil

SNACK: 20g protein (casein) with 250ml of water or 200g white cheese  0%

40cl infusion of cherry stems

Best dry diet program

What is dry, what to do, do not make an example of and diet program to dry. 

What is it? 

Dry it is more commonly called a diet. 

In bodybuilding, there are diet dry by the degree of dry, that is to say, the fat loss is desired to achieve. 

So this is a time when we try to get rid of the excess fat that has been stored for an unfortunately making weight (even if it is somewhat inevitable). 

We then eat less than their needs for a month, often before the summer to be good for the beach. 

What not to do? 

Wanting to lose weight quickly is probably the most common error. The more you go, want to go faster, an important part of muscle at the same time leave the fat. 

It's like taking mass, you can not go too fast without risking going in the wrong direction. 

The purpose of a dryer is to lose fat and not muscle, so take your time, plan more time than you think you need because it still has more fat than you might think. 

In addition, wanting to go faster, you'll be tempted to eat too little, far below what your needs will, at first, perhaps accelerate your weight loss, but also stop dead because your metabolism will slow response to the sharp drop in calories. 

To make an analogy with the drive, it never changes radically from the program. Any changes in your diet should be gradual. 

In addition, by reducing overnight your calorie intake, there is likely you do not were standing in the long term, because again, it is not going on a diet and eat again "normally "then, as we saw in the article mass gain. 

What to do? 

It is therefore gradually reduce its Kcalories starting eg 300 Kcal which may seem little but again, remember that the goal is to find dry and muscular especially at the end of the regime. If you have more muscle, why be dry? 

To begin this fat loss, then you should start by reducing carbohydrates. They are not essential nutrients, that is to say, they are not essential to life as we can make from proteins and lipids. 

300 Kcalories less therefore represent 75 g of carbs and less to withdraw mainly in the evening (if you're not exercising at night) or away from the drive. 

Remember to keep your essential fatty acids like omega-3 as well as your various sources of proteins always minimum height of 1.6 g of protein per kg of body weight (animal sources). 

As for mass gain, spread out your meals throughout the day as the feeling of hunger, rather discrete early plan comes soon enough. 

An example of dry 

This is an example of a dry suit according to your metabolism, your activities, your tastes ... 

Foods are replaceable, the amounts are to be adapted to the rise or fall following the evolution of your physique. In general, it is rather down it will review your quantities. 

It is also possible, when fat loss is difficult to introduce so-called bounce, that is to say to increase for one or two days the amounts of carbohydrates to boost metabolism. 

Note that in terms of caloric intake of proteins and carbohydrates is concentrated around the drive. This is the most important moment of your day. 

If you're not exercising, reduce by half the amount of rice in the evening. 

Morning 8 am 

• 80 g of oat flakes 
• 400 g cream cheese 20% 
• 3 capsules Adipokill 
  
• 3 capsules of Joint & Cartilage 
• 1 capsule of Mega Creatine 
• 2 tablets NuPower 

Snack: 10:30 

• ISO 30 g Whey Zero diluted in water 
• 20 g of almond 

Lunch: 13 pm 

• 150 g of chicken 
• 60g pasta weighed before curing 
• 200 g of ratatouille 
• 1 tablespoon olive oil 
• 1 capsule of Mega Creatine 
• 2 tablets NuPower 

Snack: 16h 

• ISO 30 g Whey Zero diluted in water 
• 20 g of almond 

Before training - 30 min before (drinking gradually during these 30 minutes): 18h 

• ISO 20 g Whey Zero diluted in water 
• 30 g of Carbo-Nox 
• 3 capsules Adipokill 

for training 

• 50g Vitargo 

End of training - 10 minutes before the end (to drink gradually during these 10 minutes) 

• ISO 40 g Whey Zero diluted in water 

Evening: 20h - up to one hour after training 

• 100 g cod 
• 2 fried eggs 
• Weighed 80 g rice before cooking 
• 200 g of carrots 
• 1 capsule of Mega Glucosamine 
• 1 capsule of Mega Creatine 

Before sleep: 11:30 p.m. 

• 30 g of 100% Casein Complex diluted in water 
• 3 capsules of Omega 3 

Note: supplementation shown here is optimal but requires a certain budget. Priority, focus and ISO Whey Zero Adipokill. 

conclusion 

The dry is a particularly difficult period. We are often tired, we are more vulnerable to the drive, libido decreases ... Lots of reasons why it does not take too much coat for your mass gain. 

It is therefore good to know what you want because a plan does not start to lightly, it is an important decision that will change your life for a few months and that of those around you. 

Finally, if you follow all the rules above, there is no reason not to reach your goal.

5 foods fat-burning to lose weight

Fat burning food # 1 

  zucchini 

Very low in calories (13 kcal. 100 g.), Zucchini is costly in order to be digested. It also has a diuretic effect, due to its high potassium and low in sodium.

Food fat burning # 2 

  apple 

Apples contain a large amount of pectin, which has a double satiating trapper and fats in the stomach action. Be chosen preferably Granny Smith, which contain very little sugar.

Fat burning food # 3 

  Green tea 

Green tea is well known for its diuretic and slimming action. The caffeine it contains increases the basal metabolic rate (and thus energy expenditure). Tannins, in turn, reduce the absorption of fats.

Fat burning food # 4 

broccoli 

Like most vegetables, broccoli is very low in calories: 25 kcal. per 100 g. Its capacity high in insoluble fiber (3g. 100 g.) And the fact that digestion leads to greater energy expenditure are a slimming food par excellence.

Fat burning food # 5 

  cinnamon 

Recent scientific studies have shown that cinnamon reduces blood sugar in the blood. Indirectly, it also helps to lose weight, when used in place of sugar in our coffee, tea and yogurt.

Endurance sports and fitness

For all sports, cardio plays an important role and perhaps even central to the development of his physical condition. As part of a plan view of a dry, he is supposed to lose fat or so just to improve his endurance. But the question that comes unleashes crowds from stress how long do we lose our fat? 

From how long do you lose fat? 

30 to 40 minutes is too often the time announced to start "kicking the fat." Probably result in a series of commonalities, this figure is fortunately or unfortunately an aberration. To understand this, let us proceed to a brief summary. 

The body uses ATP to convert chemical energy (carbohydrates and company) into mechanical energy (muscle contractions). It has in store for 2 to 3 seconds ATP and 7-8 seconds Creatine phosphate that is converted to ATP. These substrates are used by the anaerobic alactic die which, although starting at the same time as the other two (aerobic and anaerobic lactic acid) is the preferred die early effort, when the muscle is not oxygenated. 

The die anaerobic lactic meanwhile reached its optimal efficiency between the first and second minutes of exercise and aerobic system in less than 4 minutes (with sedentary, less in athletes). 

As this graph shows, after 10 minutes of effort the aerobic system reached its maximum, and therefore burn up to its substrate, which you guessed it is none other than fat. The extremely simple conclusion is that after 5 minutes of exercise are already consumes relatively large quantity in fat, but that after 10 minutes the body consumes a maximum fat (more after a half hour). 

At what intensity run? 

Thus one can come to the second question, often raised but rarely avoided, what is the optimal intensity for fat loss? 

  If we stop at a simple Revenue Recognition, one might say that the more you run faster, more energy is consumed. This is true for humans and almost all animals but if we want to lose as much fat as possible that truth becomes false. Again take the time to find the correct answer, which is probably different from what too many people tânonnent, repeating what they were told. 

It is simple when popularized: glycogen used to fast pace is lost when it is necessary to burn fat. It indeed provides the substrates required for the aerobic utilization of carbohydrates and lipids. Or the body tends to save as soon as possible its glycogen to have in case of extreme emergency. 

So if you are running at 100% of your VMA, you will burn a large mass of glycogen, reducing course fat intake. Hence the famous phrase: fire burn fat carbohydrates. Understand that is necessary for glycogen in bold. 

To keep a fairly low recruitment slow fibers and thus consume little glycogen, do not run by consuming more than 50% of VO2 max for a sedentary (maximum volume of oxygen that each person can eat) and 60-70 % for a trained athlete. 

At what point do his cardio session? 

The exact time of the day is actually unimportant, although the late afternoon seems when one is physically and physiologically speaking better prepared. A common question is whether it is good or not to do cardio after weight training. The answer to this question is stated above. 

To workout consumes glycogen amount that will no longer be available to "burn fat". So avoid to do cardio after weight training if you want to lose a maximum of fat, while keeping a large muscle development. 

The opposite, ie to its endurance session before weight training is not really recommended either unless you want to see its reduced due to low power performance. 

Can I run on an empty stomach? 

Even an idea that originated the abomination that losing fat is possible that after three quarters of an hour of effort. No, running on an empty stomach is not used to type faster in fat, it just used to burn less fat and promote gluconeogenesis, ie to dig into the muscle stores (muscle protein). 

So avoid running fasting, especially at the outset you do not feel yourself tired but a sudden drop would smash !. 

Why does it happen to me to have a change of course? 

This limits the lactic anaerobic pathway is not the lack of glycogen but the accumulation of lactic acid in the muscle and a change in muscle pH. If you feel tired is because of this lactic acid buildup that usually occurs between 3 ° and 15 ° minutes of effort. This comes from a race pace too high which indicates a strong participation of the anaerobic alactic industry. 

The purpose of the training of middle-distance runners in particular is to delay the fatigue effect as much as possible in order to run at a very fast pace as long as possible. 

Should we eat or drink anything after? 

You have to drink to compensate for water loss, trace elements and minerals occasioned an endurance session. Whether or not the plan, the endurance-type cardio session allows to have a double effect: the loss of fat but also muscle hypertrophy. This second point which has not yet been addressed. 

Once glycogen stores of reduced muscle, the goal is to get compensation. The phenomenon that the reconstructed lost glycogen is more than 100% and gives an improvement of glycogen reserves. Glycogen is stored in the sarcoplasm of the muscle, this overcompensation increase muscle volume. 

From this finding, it is not difficult to guess what to take as a snack after sports endurance session. 

We need to respect these rules: The ingestion of solid foods should not be done before one hour after the end of the effort. Consuming a lot of simple and complex carbohydrates in liquid form to produce an insulin spike. 

How often do his endurance training? 

The aim is to benefit from this effect of overcompensation while not tiring too the Central Nervous System. Glycogen resynthesis is performed in two phases, respectively during 24 hours and 48 hours. For efficiency and optimal recovery, it would therefore leave 72 hours between two cardio sessions in a person little training. This time can be reduced to 50 hours in subjects accustomed to the effort. You decide where you stand, but do not go running every day unless they couple a hyper carbohydrate diet and do any other sports nearby. 

The Cardio training, more for bodybuilding? 

Except squat in long series, the cardiorespiratory system is generally not sought during our training workouts. 

It is therefore essential to work in "aerobic" if you want to be in good shape and not get winded on the slightest exertion cardiovascular. 

You can use this activity as a warm-up at the beginning of the workout session. For example, 10 to 15 minutes of stepper or stationary bike will do. Endurance training cardio type is more important for strength and works the muscles in a different way. 

  Be careful, too much endurance training is detrimental to the mass uptake. Indeed, cardio and strength training draw on the reserve. The body has its limits, excessive endurance training can mitigate schools recoveries of bodybuilding and vice versa. 

It's all about balance! 

By conducting activities during your rest days when you do not do strength training, you compromise the progress you could have done. 

This is not to say that you should try to do anything else in the room, but do not waste your time and resources for the recovery by doing aerobics, especially if you have trouble eating enough and your calorie intake is insufficient. 

You can make 2 to maximum 3 cardio sessions per week, lasting 30 to 45 minutes. This is a good compromise, and it allows you to be more complete. 

The cardio is not bad for muscle mass, provided it is not practiced in excess. So do not banish your favorites like soccer, jogging, boxing, swimming and mountain biking activities. 

A section of the forum is dedicated to cardio activities and endurance sports. You can draw information or come and discuss your favorite sports.

How to have beautiful abs in a month?

 In 2 parts:

 Create a fitness program forme & Changez power

Have beautiful abs that can be as hard to climb Everest, but you can actually get the abs of your dreams in just one month with appropriate exercises, a little determination and a healthy diet. Read on for how to get the abs you've always dreamed of.

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Part 1 of 2: Create a program of fitness

• Measure the percentage of fat in your body. In general, you can begin to see beautiful when abdominal fat percentage drops to 13% for boys and 17% for girls. Obviously, there is always exceptions to the rule. Most people need to reduce their fat to get visible abs. There are several ways to determine your body composition - the easiest is to serve you the balance of your gym. You can also find fat calculators online

An example: let's say you are a man who weighs 76 pounds and has a body fat percentage of 18%. Your goal is to reach 12%. So you need to lose 6% fat. To calculate the weight you need to lose you use, this equation: (% fat to lose) x (starting weight) = the weight you need to lose. For our male example, this equation is (0.06%) x (76) = 4.500 kg to lose.

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• Turn specific exercises for the abdominals. Make your abdominal exercises five times a week. Each exercise should consist of four to five sets with the possible movements per set. If you make a series of 30 movements, you should do them with weights to increase the difficulty without increasing their number. You should do the following:

You lift your legs while lying on a bench. This exercise targets your lower abs.

You bend the torso with legs raised. This emphasizes your upper abs.

You make moves on the side, which works the obliques.

• Make training variable intensity: This type of training is seeking training for all endurance exercises. While most people believe that we get nice abs by doing endless sets of exercises on a weight bench, you need to lose a lot of fat to get the abs of your dreams. And this is where endurance plays a role. Running, biking and swimming are excellent exercises to sweat. An example of variable intensity training:

Ten 100m sprints combined 100 m walk. It means to make a 100m sprint and then return quickly walking to your starting point. You should repeat this exercise ten times and your session will last about half an hour. The goal is to boost your heart rate for thirty minutes. You should do it five times a week and combine it with your abdominal exercises.

• Create an exercise program and stick to it. You should do your endurance exercises in the morning and your abs exercises in the afternoon or evening. Once you know what works best for you, combine this program with a excellent diet throughout the month.

Part 2 of 2: Change Power

•  Put up a healthy diet. This is a diet that avoids industrial food consumption. Rather, it is to eat fresh foods that are healthier. Processed foods cover a wide variety of products - it is mainly those who are very refined.

 Some examples:

Chips and French fries, hamburgers and frozen prepared foods are among the finest among industrial food products.

• Eat balanced meals. You will need a very balanced diet to promote beautiful abs and'll focus on lean proteins, fruits, vegetables, low-fat dairy products in fat and healthy carbs. Your meals should focus more on protein, fruits and vegetables, and a small amount of carbohydrates slow. But you can eat more carbs at breakfast and after your workouts.

• Take six small meals a day. This is more effective than skipping meals if you want to lose weight. Each meal should be less than 400 calories. As mentioned above, you should have a balanced diet and take plenty of protein, fruits and vegetables and quality carbohydrates in the form of whole wheat. If you do not want to cook for all six meals you can drink protein drinks by way of snacks. This is what could one day abs beautiful special diet look like:

Breakfast: scrambled egg with spinach and low-fat cheese. Two slices of whole wheat toast.

First snack: a natural low fat yoghurt.

Lunch: pasta with shrimp and tomato sauce, mushrooms and vegetables.

Second snack: a cup of tomato soup.

Dinner: the grilled chicken breast with vegetables.

Third snacks: a protein drink.

• Drink much water. It is important to stay hydrated during your months of intensive re-form. The act of drinking water also prevents you feel bloated - your body retains water when you run out, what will you bulge. Drink cool water throughout the day to stay hydrated, fit and without bloating.

9 ways to naturally increase testosterone!

Why try to increase it? 

Because the chemical environment and the food to expose us increasingly pollutant problems that compromise its secretion. 

She is involved, certainly, in sexuality and reproduction, but also determines muscle mass, hair growth, bone density, red blood cells. She begins to decline around age 30. 

How to tell if you need it? 

Libido problems, depressed mood, difficulty concentrating, lack of memory, and storage of fat at the waist ... are signs should not be overlooked. 

How the booster? 

There are pure hormones, discouraged and not to take out medical supervision. They are not without side effects on the health and physical, and can be downright dangerous, but it is not our purpose here. 

Of course, it may be assisted by hormonal stimulants with natural nutrients such as amino acids or some exotic ingredients (plants, Tribulus, Massularia, aspartic acid, HMB, HICA, arginine). These are free of side effects and the influence of hormones existing in making it more available to the muscle. 

There are also 9 really means so effective and easy to implement, in terms of training as the diet to increase testosterone. 

1) Lose weight 

The more you are overweight, the higher your testosterone levels are low. To lose weight, it's pretty simple: just remove sources of sugars, fructose fruits, fruit juices, refined sugars. Fructose consumption does not exceed 25 g per day. Also avoid milk and lactose sources, cereals, biscuits, processed foods. Prefer vegetables and good fats that are necessary for the metabolism and testosterone. 

2) Practice HIT 

The intensity of the training that you are talking all the time in Fitadium, it's not for nothing! Indeed, a short and very intense exercise is beneficial to elevate testosterone levels, in contrast to moderate exercise. 

Warm up for three minutes, work as hard as possible for 30 seconds until exhaustion. Recover 1mn30 and repeat 7 times not to exceed 20 minutes of intense training. 

3) Use of intermittent fasting 

This type of scheme is to train on an empty stomach, for example, stimulates the increase of testosterone by increasing satiety hormone levels (insulin, leptin, adipopectine, GLP-1 (glucacon-like peptide-1) CCK (cholecystokinin) ... that potentiate the effects of testosterone. disadvantage is that you should not be fasting too long. This pro-testosterone effect is further increased if fasting is cut with Whey protein after year. 

4) Go to the gym 

Do weight training is a sure way to increase testosterone, provided you do not train too long (1:15 max), if rates go down again and also provided to train "intensely" is -to say slowly with fewer reps but with heavier weights and on polyarticular exercises (squats for example), to "feel" all the muscle fiber. 

5) Reduce Stress 

Stress releases a hormone that has disastrous consequences on the level of testosterone: cortisol. This hormone is intended to limit risky behavior (mating, aggression, rivalry) in case of a survival situation to better focus on the fight or flight. The modern world is a source of stress, it reduces libido and aggression needed in training for the benefit of cortisol, which in the long-term repeatedly blocks the effects of testosterone. So learn to relax, to breathe to one notch down your nervousness and let go in times of stress: you will less fat! 

6) Take Vitamins 

Many people unknowingly lack of vitamin D or because they deliberately shun the sun, or because they live in less sunny areas, either because they spend a lot of time locked up without realizing that this in the office, at home or in transport. 

The solution is to expose a bare minimum arm, because vitamin D is fixed by the forearm, or take vitamin supplements! This is a minimum to maximize the testosterone level and stay healthy. The B vitamins are also important and involved in many chemical processes including the B6 found in tuna, salmon, red meat, sunflower, potatoes. 

7) Increase your intake of Zinc 

Consuming foods rich in zinc for 6 weeks will help you increase your testosterone levels. Zinc prevents the action effect of the enzyme aromatase, which converts testosterone to estrogen. It is found in the liver, red meat such as beef, mussels, oysters, wheat, sesame, mushrooms, spinach, broccoli, peanuts ... You may deficiencies if you are vegetarian, but also farming techniques mean mass (based pesticides and insecticides) which deplete the soil. Cooking also lowered their zinc content. The solution? take ZMA zinc, magnesium aspartate and vitamin B6. 

8) Add fat to your diet 

In diets, we miss all the wrong fats. It is a mistake, he should eat some, especially floods and polyunsaturated vegetable sources such as olive oil, nuts, avocados. What is not so good for testosterone, are animal sources that lower level. But fats are essential to building muscle, unlike sugars, grains and starches that interfere with weight and testosterone. Omega 6 are interesting, especially arachidonic acid, involved in the process by which the cholesterol is converted into testosterone. This process is very complex and from sugars to be converted through several chemical and metabolic testosterone stages. 

9) Take BCAA 

Taking BCAA post-training positively influences testosterone levels. BCAAs are naturally found in whey protein and most complex of amino acids. They are also found in dairy products. This is leucine which is most effective for testosterone. It should not be taken but only associated with other BCAA (isoleucine and valine) in a specific ratio.

FUNDAMENTALS OF NUTRITION

Knowing the nutrient macros, the principles for muscle growth and fat storage, or how to create a diet (that is to say, a diet for weight training) are all fundamental to sustainable progress in this sport. 

To progress and achieve physical fitness you crave, nutrition has a place at least as important as your training program.

Unfortunately, it is often neglected, and many bodybuilders think all you need to eat enough protein to build muscle. As you will see in this case is a bit more complicated than that.

The basics of nutrition 

In this case, we explain how to set your diet and nutrition for body building, but all the elements allowing you to understand the basic principles of nutrition that are nutrient macros, the glycemic index, or fat storage. 

To summarize, the main thing that will determine your progress in bodybuilding is primarily your total calories provided by your diet. Eat enough with enough protein and you will gain muscle along with fat; mild restriction combined with an adequate intake of protein will weight loss with minimal muscle wasting: 

 -You do not put on weight? Is that you do not eat enough

- You will not lose weight? That's because you eat too much, or you have applied an evil regime that has put a strain on your hormones.

By following the above recommendations, which are certainly not always as simple as asking a certain rigor weighing food and systematic counting calories, you can achieve your goals with patience and perseverance. So you will need to weigh your food, count your calories and your nutrients, but once your set menus and the habit it will happen in an almost natural and your progress will be much easier .

And remember the difference between a good and a very good level often comes from nutrition.

Gain muscle and lose fat!

Is often heard, gain a lot of muscle and lose fat at the same time, it is not possible. Yet, over these past forum bodybuilding years I have come across many people who have managed to change their physical appearance, gaining muscle while losing their fat. 

So where is the truth? Can you gain muscle when it is on a diet? 

The answer is yes! One can construct a significant amount of muscle being calorie deficit. In any case that suggests a study (1) and the numbers are puzzling: 7.4 kg fat lost and more than 4.3 kg of muscle gained in 14 weeks! A more radical change that! 

The study, conducted by the Academy of Sports in the United States, was concerned with effects on body composition of a workout combining strength training and endurance in a group of overweight men (fat levels 27%). 

The men were divided into two groups and had to train 3 times a week for 14 weeks: 

- A group "100% endurance" was cycling and walking (30 minutes for each activity, a total of 60 minutes) at 60-70% of maximum heart rate. 

- The other "fitness-endurance" group, was subjected to endurance exercise and resistance (8 years, 4 sets per exercise, 8-12 repetitions per series, 60 seconds of rest between sets) in the same training . 

In terms of exercises, participants were doing bench press, high pulley prints for the back, the military press, biceps curl of the bar, triceps extensions, the leg press, leg curl to the rear thigh and elevations for the calves. 

The results were more than impressive! In the "fitness-endurance group", we got a fat loss of 7.41 kg while recording a gain of 4.33 kg of muscle. 

So, can we expect such a result? I would not, not everyone can make progress as fast, for several reasons. 

First, the men involved in the study were all beginners, and we know that beginners gain muscle fast when they start weight training. After this beginning stage, progress is slower and muscle gains more and more difficult. In addition, these gentlemen were overweight, obese limit, so with a lot of weight to lose. The more you are bigger, you lose fat quickly, as long as you put yourself to eat less and exercise. A person with a physical medium and fat levels lower starting, lose less and slower. 

Hope for fat loss as important (7 kilos) while earning a good amount of muscle (over 4 pounds) in just 14 weeks, is not a realistic goal, especially for a practitioner with a physical "clean" , one to 12% fat ... 

Gain muscle and lose fat at the same time being under caloric restriction is possible, but it works especially for overweight people who have never lifted weights, or those who return to sport after a break. Once you get past the beginner stage, it becomes more difficult, and often requires manipulating calories to produce results (mass uptake and dry). 

Finally, for those in the opposite case, who have trouble gaining weight and have no fat reserves, passing through the high calorie overeating is almost essential to hope for results.