The Diet of a Bodybuilder – 2

Possibly Effective Methods
  • Eat micella-casein protein as a snack before going to bed. A small snack before bed helps against the craving for a midnight snack. Some bodybuilders swear by micella-casein protein for this purpose – either as a supplement or in the form of cottage cheese. It is said that this protein is digested for longer, so the slower metabolism benefits most at night.
  • Change the type of fat in your food. In fat, there are many calories in a small space. This makes it easier to feed you enough if you want to build muscle mass. Anyway, you need some fat to keep you healthy. Wondering just what fat? Most experts simply recommend saturated fat and omega-3 fatty acids as in fish and avocado. Saturated fat is commonly considered unhealthy. But some bodybuilders add small amounts of it to their diet. Simply saturated fatty acids and omega-3 fatty acids are important for muscle growth. They are found in foods like fish and avocados.
  • Cheat now and then. It is usually a good idea to “cheat” from time to time. Knowing that you want to cheat while eating, e.g. once a week, helps to resist the temptation on other occasions. You can cheat while eating if you want to reward yourself for achieving a training goal. That can be a great motivation!
  • Think about taking supplements. In moderation dietary supplements can compensate for deficiencies in the diet. Finished supplements for bodybuilders and a good protein powder can complement your meals.  It is important not to rely too much on supplements. You should make your mass of fresh foods that are better for your body. Supplements manufacturers often make false claims. Most goals are also achieved with the right nutrition.

Destroying myths

  1. Create a nutrition plan that works for you. A myth is that you should eat six or more meals to keep your blood sugar at the same level or to replenish your amino acids or to prevent the degradation metabolism. If you look at the evidence, then it does not matter. What matters is how many calories and nutrients you eat – not how they are distributed throughout the day.

Read moreThe Diet of a Bodybuilder – 2

The Diet of a Bodybuilder – 1

Body Building Diet

If you’re doing strength training for more muscle, you probably know that training alone is not enough. The diet is also important. You can feed yourself like a bodybuilder to build muscle and get rid of excess pounds when you combine that diet with the right workout plan. Basically, it’s about a lot of protein and fiber and low carbohydrates and fat to you. You also have to eat more and more often.

Part. 1 Effective methods

1. Eat the right amount of protein. You probably know that bodybuilders are very rich in protein. You need a lot of protein for muscle growth. But if you eat more protein than you need, that’s just extra calories and therefore less effective than carbohydrates. For most people, 1.75 grams of protein per kilogram of body weight is sufficient daily.

Protein-rich foods include: rump steak or London broiled chicken, salmon, chicken breast and pork tenderloin.

Even as a vegetarian or vegan, you can feed yourself like a bodybuilder. Even more and more bodybuilders are becoming vegans. Vegan protein-rich foods include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein. Try egg yolks and oatmeal or protein-rich cereals and a protein shake for breakfast. Do not eat sugar-rich cereals.

2. Nourish yourself with fluids between meals. Protein shakes are great as an energy source between meals. This is especially true if you want to fight against the desire for junk food. Whey protein is easily digestible and is well absorbed.

Read the information on foods, count calories and try to eat as much protein as possible. You need a lot of it, but it can be too much.

3. Do not leave out meals. Skipping meals is as bad as leaving out workouts. Your body needs food to build mass. If you can not plan your meals because of your life circumstances, always bring one or two meals with you.

Read moreThe Diet of a Bodybuilder – 1

Relationship Between Your Cholesterol and Exercise: Burn Your Cholesterol Down

Relationship Between Your Cholesterol and Exercise: Burn Your Cholesterol Down

Your doctor just told you that you have high cholesterol and you need to change your lifestyle to bring it down. Your schedule is already packed with work, kids, extracurricular activities and more. How do you fit a new diet and an exercise plan into your jam-packed day? It may seem daunting, but it’s actually pretty easy to do.

Most people are not too excited about the thought of an exercise regime. However, the amount and duration required is actually quite small. A total of one and a half hours walking at a good pace, on a weekly basis, is all this is required. You can start with a slow walk and slowly build up to a moderate speed over time. If you break that down to three days a week at a half hour per day, you will be well on the road to improved circulation, and a cholesterol reduction.

Read moreRelationship Between Your Cholesterol and Exercise: Burn Your Cholesterol Down

At-home exercises for Overweight People

Enrolling in an exercise program or doing at-home workouts is best for overweight people. These help them lose weight, if these programs are aided with proper, healthy and wise diet.

However, performing physical exercises may not your cup of tea. It is something that you find unworthy of your time. You’d rather watch TV, surf the Internet or munch on your favorite junk food. But, with the way people treat you, as well as with the limitations to your movements and the hardships you experience looking for clothes that will fit you, you know it is high time.

But, of course, there are apprehensions on your part because you have no idea of what you will be into. You fear that because you are too heavy, you will not be able to do such activities. You are also anxious about the amount of time you will spend in a gym. You think it is strenuous. More so, you are not aware of how to start things.

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4 little known key benefits for dynamic stretching

dynamic stretching benefits

In the past we have been told that static stretching was the proper way to loosen up our muscles prior to exercise. However, we are now aware of the use of dynamic stretching and how this is now considered a more beneficial warm up exercise in order to maximize performance.

The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. Dynamic stretching plays a major role in maximizing performance levels and should be a key part of any warm up.

Read more4 little known key benefits for dynamic stretching

How metabolism is affected by age – 7 ways to improve it

A greatly slowed down lower metabolic process isn’t inevitable, he states. It just happens because Americans often become much less physically active during the period of their lives. Actually, studies have shown that individuals who preserve their exercise levels in their lifetime can anticipate seeing merely a .3% metabolic decline per decade.

To  improve your metabolic process — and it burning — practice the next habits:

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9 Nutritious Superfoods to Build Muscle & Strength

Food is the fuel that our body need to be healthy, this is even essential for those involve in body building or exercise. Through exercise and workout our body is subjected to rigorous and stressful exercise that  damages our muscles and one of the many ways for your muscles to recover is through nutrition and … Read more

7 Healthy Foods to Eat Before and After Exercise

There have been a gradual awareness among the people on the need to constantly form a habit to exercise their body. It is a known fact that physical exercise have a way of preventing heart disease and physically active people are not usually prone to disease like the  inactive people. It is great thing desiring … Read more

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