Learn about the timing of food intake due to the time of awakening and sleeping, as well as the time of training. It's just a fantastic word for the optimal percentage of carbohydrates, proteins and fats in each of your dishes. Determine your type of food, which will indicate the ideal ratio of carbohydrates, proteins and fats that your body needs for optimal performance.

• Learn about your macronutrients.
• Use good sources of acceptable proteins and carbohydrates.

Organic chicken fish Organic eggs with free eggs Lean, herbal red meat Whey protein Nuts and seeds. Useful sources of carbohydrates are. Any vegetable Dark green, leafy vegetables, such as spinach Apples Grapefruit. . Good sources of starchy carbohydrates are.

An effective, time-efficient training plan should include two cardio sessions per week and two sessions of resistance per week. Cardio sessions are designed to burn fat. Resistance classes are designed to build muscle and sculpture of your body. It is important to combine high-quality protein and carbohydrate together in every meal, regardless of whether it's a resistance training day, a cardio-day interval or a day without training.

In fact, a healthy nutritional secret has a healthy secret in the sports world of bodybuilding and fitness. It works great for muscle building and fat loss. You simply add a small portion of the starchy carbohydrates. Two or three meals a day during the training days of resistance. It helps your body and muscles to have more fuel on days when you burn a lot of energy through resistance training.

For many, it's also nice to know that you can eat a few starchy carbohydrates two or three days a week. This can ease the consumption of starchy carbohydrates such as bread and pasta at other times of the week when you are more susceptible to having them stored as fat due to low physical activity. This approach seems to help most of our clients understand that they can adhere to this approach to nutrition as a long-term solution and way of life.

How to achieve greater benefits for health in less time

The inclusion of intense intensity training, for example, conducted by fitness experts Phil Campbell or Dr. Doug McGuff, can further improve your fitness regimen. These types of exercises significantly reduce the time of training, bringing great benefit - simply because you use your body the way it was designed for use. When performing exercises with intensive intensity of anaerobic exercises, you can literally do in 20 minutes, compared to spending an hour on the treadmill.

Yes, you read this right: 12 minutes a week! High intensity exercises consistently recruit all the different types of muscle fibers in your body, starting with smaller motor blocks consisting of slow fibers that are mostly aerobic in metabolism, have a lot of stamina and quickly restore the intermediate fibers; and then fibers with fast twitching. The key to activating your fast muscle fibers is speed.

How to perform super-slow weight lifting

Your fibers with fast twitching are largely glycolytic and contain a lot of glucose. When these muscles are recruited, it creates the stimulus necessary for muscle growth. At the same time, it expands the reservoir for storage of glucose in muscles, which, in turn, increases the sensitivity to insulin. Normal aerobics does not make it so effective. In fact, aggressively acting on your muscle for fatigue, you stimulate muscle adaptation, which will improve the metabolic ability of the muscle and make it grow.

McGuff recommends using four or five basic compound movements for your set of exercises. Using either free weights or machines. The advantage of using a quality machine is that it will allow you to focus on the efforts, not on the movement.

Stretched chest press Composite line Overhead press. . Here is a brief description of how to perform each exercise. Since you are depriving yourself of all the impulses of setting the weight up, it will be very difficult to complete a complete movement in less than 7-10 seconds. Immediately switch to the next exercise for the next target muscle group and repeat the first three steps.

• Start by lifting the weight as slowly and gradually as you can.
• The first inch will take about two seconds.
• Slowly lower the weight back.
• Repeat until the time has elapsed.

While this may seem ridiculously short, once you try it, you will probably realize that this is really all you can gather. This super-slow movement allows your muscle to get microscopic access to the maximum number of crosses - bridges between protein strands that produce motion in the muscle. As soon as you reach exhaustion, do not try to lift or hold the weight to get the last repetition. Instead, just keep trying to make a move, even if it does not "go" anywhere, for another five seconds or so.

If you use the appropriate amount of weight or resistance, you can perform four to eight repetitions. If you like most people, including many athletes, you probably eat too much carbohydrate. The need for your body in sugar, biologically, is very small, and when you consume more than you need, your body turns it into fat.

Your skeletal muscle - if you are lucky - can contain, perhaps, 250 grams of glucose, and your liver keeps. As soon as you go beyond this, your body will look for a way to cope with these excess carbohydrates. If your glycogen storage is full, your body has nothing more to say.

This is called new glycogenosis. We are in the midst of a very strange, evil-scientific type of experiment in the Western world, because we dump into our bodies the amount of carbohydrates and, in particular, refined sugars that exceed the ability of our metabolism to process as usual.

The result of our modern diet, which is loaded with grains and sugars, is a large percentage of obesity and overweight people. However, this can be reversed using a sensible combination approach with a high fat content, a low-carb diet and an intensive training interval.

Through the cascade of amplification, when you do a high intensity exercise, you very aggressively suck out the sugar from your muscle cells. By doing this and combining a low carbohydrate diet, you start to heal the metabolism, "explains Dr. McGuff. Finally, you can access your energy source. That's how you can turn around.

The standard American diet is highly inflammatory. It causes systemic inflammation of the order, which almost does not believe. In this state, if you perform any significant stress, you simply add inflammation over the inflammation, and you really put yourself at risk.

What to eat after training

An example is a spinach salad and chicken. The reason why you need to wait a little after the eating session is to ride a fat-burning wave of your cardio session. However, waiting more than an hour is usually too long and can slow down your metabolism, because your body goes into starvation mode. After training resistance, you need a different approach. Food after resistance training is the only food you would ever like to quickly absorb.

Because, as a rule, when food is quickly absorbed because of a high glycemic or simple carbohydrate, there is a good chance that your blood sugar will grow too quickly, and carbohydrates will be stored as fatty deposits. But after training with resistance, you have just loaded the pump with intense training, and you have a one-hour window for transferring to nutrients, amino acids, glycogen and other anabolic nutrients to help repair damaged muscles.

If you miss this one-hour window after intense training, the chances that your muscles will be able to repair themselves, making them bigger and stronger, are significantly reduced. Keep in mind that after exercise, the stomach and digestive tract function less efficiently. The reason is that your gastrointestinal tract is incredibly vascular and uses a significant amount of blood to do your job. The problem arises from the fact that most of your blood is in the muscles that you just finished.

Thus, a sufficient amount of blood is not available for digestion of food eaten after exercise. For this reason, the best training dinner after training on training days of resistance is whey protein and a higher glycemic carbohydrate. You can use a banana as your carburetor. It seems that potassium in a banana helps in recovery. Whey protein is already pre-digested, so it is quickly absorbed.

Start applying these rules for proper nutrition for fitness, and you will probably start to feel better for a couple of weeks. Everyone can change the situation. Many people get the best form of their lives for their 40 years and 50 years. A healthy lifestyle is the only real source of youth that exists. Train and expect success.

I have a simple question for you. You want to do one of the following: But this statement raises an interesting question: what is the second most important aspect of your diet? After you make sure that you get all of your results right on the day, the food directly related to your workouts is in the queue in terms of the amount of impact and impact on the results you get.