Helpful tips to feed the muscle

Helpful tips to feed the muscle

According to statistics, women go to gyms almost twice as often as men, and that's good: after a couple of decades ago, regular visits to the training for the majority of the fair sex was something "out of a number out." In turn, one of those women who Gyms still visited, most people think about weight loss and slim figure, but in recent years we increasingly hear that women are interested in building muscle. We are not talking about the  hills  and "cubes hey dream of a man, and that the figure for weight loss became strong, and flexible relief, without skin sagging, stretch marks and flabbiness. But regular and intensive training - that's not all: without a certain power system is unlikely to succeed "sculpt" your body such as would be desirable

You must know all the players bodybuilding, especially novices them to build muscle health process and sound with quick results based on three key elements, namely the training of health and appropriate security to the nature and strength of the system and the carrying capacity of the muscles and the second of those elements physical comfort, which have an important role in the rebuilding and restoration of tissue and muscle fiber lacerated wound

Of the meat products is to choose lean beef, lamb, pork, chicken, turkey. Rich in protein and amateur sausage - it there for more than 12%, but it should be remembered that it is not only meat and bacon: in addition to spices, salt and sugar, it is water, a variety of "E-shki", and many more manufacturers added starch, cellulose and crushed bones of birds. So it is better to work hard to cook for themselves meat in kind: it can be stewed, boiled in water and steamed, baked, but in no case do not fry. Just have to do with fish, but it, unlike meat, you should choose a fat, rich in Omega-3 fatty acids: these are different kinds of salmon, sardines, smelt, anchovies, mackerel, tuna and regular herring - it is enough there 2 -4 times a week. A seafood such as crabs, shrimp, squid, etc., Are also a good source of omega-3 fatty acids

Beef Red net: It is a red piece of proteinuria characterized by an abundance of energy the main supporter of the muscles, but a food ingredient Alkraatien contains beef on elemental iron, zinc, who have a crucial role in the process of developing and building muscle

Select the "right" products - that's not all. It should be the most competent to make your diet and stick to it, not allowing the "urgent matters" and other disturbances affect your decision.

This does not mean that it is necessary to meticulously count every calorie, but there will have up to 6 times a day, and breakfast is mandatory - it should contain about 30% of the daily diet. Lunch - 30-35%, dinner - 20-25%, and the rest is distributed between lunch, afternoon tea and other snacks. Frequent smaller meals - important: the body will cease to store fats and glucose will always be missed, and the training will bring the maximum benefit and enjoyment.

The diet should be built so that the body gets to 300-500 kcal more than the average rate, due to the complex carbohydrates - from them, and will build muscle in training. Before a workout, for about 1.5-2 hours, it is necessary to eat: steamed vegetables, or porridge, white meat (fish), pasta, cottage cheese. If the training is expected to begin in an hour, it is better to do egg whites, fruit, or drink a protein shake - he learned quickly. After a workout you can eat in 30 minutes: you need protein and carbohydrates to neutralize the stress hormones, inhibits muscle growth. However, protein and carbohydrate shake can be prepared at home and take with you to the gym and drink within 10-15 minutes after your workout.

Eat less solid food - it is more difficult to digest. Prepare soups and soups, not thick porridge, vegetable stew and others.

You need to drink and ordinary pure water to 2-2.5 liters a day. Experts believe that the need to drink so much that per kilogram of body weight accounted for 30-40 ml of water. Water prevents dehydration of tissues, helps get rid of toxins and fill cells - with a shortage of moisture muscles grow too will not be. In addition, a diet rich in protein, can not be the best way to affect health - for example, liver and kidney: a competent drinking regime will

Fish oil preserves the safety and health of the heart it protects against hardening of the arteries and lowering triglyceride and bad cholesterol in the blood and helps relaxes blood vessels and reduce the chance of blood clotting which helps fish oil also raise the body's immunity and increase growth and strengthen the muscles of the body clear his help in increasing the secretion of the hormone testosterone the growth hormone is available on the tablets sold in pharmacies form