Fitness And Diet: Whey Protein

Fitness And Diet: Whey Protein

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The Myth About Fitness

You think you know it, but you have no idea. You already know a lot of thought concerning fitness? Do not you know it is only myth? Or the fact that you do not know? First check the truth-myth of myth that you often hear this.

Myth 1: No pain, no gain
Exercise does not hurt to be successful. Fact, even painful exercise if the body, there may be a wrong with your training methods. Pain and pain in the beginners are reasonable, but if sustained it means you practice too hard. Pain in the muscles that occurred more than 48 hours after practice is the inflammation and damage to the network of elastic muscle fibers. Give muscles time to adapt and do not practice too much in too short a time, or you will be more at risk of muscle injury. Train smarter not Harder!

Myth 2: Too much perspiration when practice does not mean healthy
Sweat out when practice is a sign that the body has been adapting quickly to release the heat from the body. At the same time, increase the number of sweat glands in the body perspiration. Those who actively produce sweat in a larger number than those who rarely exercise passive and active because they have a natural body cooling system that is more efficient.

Myth 3: If the practice stopped, the muscle will be changed into fat
Fat and muscle are two different networks. Fat will not be changed to muscle and vice versa. Fact is, muscles will shrink when you do not practice, while you continue to eat portions, such as during exercise, although you do not practice. The result is that the calories you eat more than the required body, so the body will store them as fat.

Myth 4: If exercise can eat whatever
If you want to create a pattern of eating poorly, with practice, you will be disappointed. Although it is still better than the free food and never exercise, sports, but without setting a pattern of eating well means you will not get maximum results from sports or exercise that you run.

Myth 5: If you do not practice hard and often, the only waste time
This is not true. Even the intensity of activity is such as walking, cycling or Jogging several times a week will give you the benefit of a very large. Running around 30 minutes each day will be very healthy your heart.

Myth 6: Exercise can cure all diseases
Although the practice can improve health and quality of your life, but it does not mean that practice will cure all your diseases. Instead of each person who will be recommended practice first consult with experts to a minimum the risk of injury. Physical sports regularly can help improve health and reduce the risk to prevent various diseases start the heart, diabetes, joint disease, and others. Better to prevent than treat not?

Myth 7: Weight training will create a large body of women and muscular
Many women avoid weight training with reason. In real, weight training is precisely the best and fastest way to help the process of fat loss and solid muscle. The amount of hormone content of men and women are also very different. Women have only a small amount of hormone testosterone so will not be easy, such as muscular men.

Myth 8: Too much practice, the better
Too much practice will only lead to one thing sure, that is over training. Conditions over training can cause injury, depression, and bring the disease (high release free radicals). You should be able balance between exercise and rest because at the time had muscle mass Take a break you will grow.

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Up your performance of exercise

Try an alternative way to apply 17 below to get the maximum performance training. For ease, the steps will be divided according to activities before and after exercise.



On Day-to-day Training

1. Eat slowly digested carbohydrates that before exercise.
Eat slowly digested carbohydrates that, they have higher insulin levels and low burn more fat in daily activities. Consumption less than 40 grams of slowly digested carbohydrates such as oatmeal, fruit and bread wheat.
2. Avoid fatty foods high 4 hours before exercise.
Fatty foods to reduce high property nitric oxide (NO) in the blood for 4 hours.
3. Eat a green salad with breakfast or lunch before you exercise.
Consumption of salad greens able to impede the process of the fat. If you eat fatty foods before exercise, combine with green vegetables.



Shortly Before Training

4. Consumption 1 serving (20-30gram) supplement of whey protein and 3-5 grams of creatine.
Groups that consume protein supplements and creatine right before training for 10 weeks to increase the mass muscle of 87% of the groups that consume of supplement before breakfast.
5. Consumption of caffeine 1-2 hours before exercise.
Consume caffeine before exercise to increase the capacity of your body to burn fat, increase stamina and lift the burden more.
6. Consumption of 3-5 grams of arginine 30-45 minutes before exercise.
Eat arginine for 8 weeks to increase their strength BENCH press of 10 kg.
7. Add 2 tsp chocolate powder in pure whey protein shake before you exercise.
Flavonol substances known to epicathechin in the dark chocolate powder can push up the rate of NO in your blood vessels.



During Exercise

8. Add some love after your last set.
When you reach the last set, 2-3 repetition add to spur growth hormone, but not overtraining.
9. Concentration and focus to the muscles are trained.
It will increase muscle growth and activity. Avoid chatting with colleagues during the fitness burden.
10. Change the speed of your rehearsal.
Vary lift the burden by changing the speed repetition. Combined speed of repetition different will maximize muscle strength and size. Make a quick rehearsal for 2 weeks and repetition slowly for 2 weeks to maximize muscle growth.
11. Practice with several partners.
Partners in the exercise will help to lift the burden more in a set of repetition because you more Since we had to compete.
12. Make exercise cardiovascular after lift the burden.
Training cardiovascular before the burden will create more tired when the relieves the load so reduce repetition. cardiovascular practice before the burden will reduce the amount of growth hormone response from the practice after cardiovascular lift the burden.
13. Use wrist strap to lift the burden.
Using the wrist strap to lift the burden will increase the average amount of repetition as much as 1-2 rehearsal for all sets in the exercise.



After Training

14. Drinking 20-30 grams of protein shake that contains whey protein and casein.
Groups that consume casein and whey protein after exercise gain muscle mass is higher than the group consumption whey protein alone.
15. Make stretching after training.
Stretching after exercise will improve flexibility of your body.
16. Do exercises in the afternoon.
People who practice in the afternoon to get the muscle mass more than the people who practice in the morning.
17. Drinking 2-4 cups of tea a day.
Tea can reduce the level of cortisol or stress level, so that the process will be reduced katabolik muscle and grow increasingly significant.

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Guarana Seed Extract

Guarana seed extract are extracts taken from the guarana plant seeds. Guarana is a plant that grows in the Amazon rain forest interior, South America. The majority of this plant growing in the region of North Brazil, and normal of the seed used by the indigenous population as a source of herbal plants.

Guarana seeds of guarana seed or that contain caffeine works to stimulate the central nervous system and accelerate the body's metabolism. Such as tea leaves, guarana also contains tannin, which functions as a healer diarrhea.

Use of
A study shows that the use of Guarana Seed Extract can function as a concept nervous to accelerate the body's metabolism, antioxidant substances, antibakterial and the reduction of fat cells when combined with the CLA (Conjugated Linoeic Acid). A study from The Journal of Human Nutrition and Dietetics show any reduction in body weight of 5.6 kg for 45 days in a group of people who consume a mixture of yerba some, guarana and thepolice. A study in 1997 showed even consume guarana can add power and remember to keep the body resistance.

Dosage
There has been no official doses.

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L-lysine

L-lysine is one of the essential amino acid (meaning the human body can not product) of protein in the solvent and water are basa is a basic element as well as arginine and histidine. L-lysine a framework for niacin (Vitamin B1). Lack of vitamin B1 can cause disease pelagra. Many found naturally in the seed pod.

Use of
L-lysine play an important role in the absorption and storage of calcium, protein, muscle and form a production hormone, antibodies and enzymes in the body. L-lysine is also useful for recovery after surgery or injury during exercise. L-lysine production to help hormone-hormones, enzymes and antibodies in the body. Lysine is also used for the treatment of herpes disease and ease symptoms of flu-sick if consumed immediately.

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Ephedra/Ma Huang

Ephedra or Ma Huang (ephedra sinica) is the origin of Chinese plants - also found in many areas Mediterranian, India, and Persian - the first products are used in many dietary supplements. Now, its existence is prohibited since 2004 by the National Agency for Drugs and Food or the United States FDA (Food and Drug Administration) because of Huang's have serious side effects and fatal, such as heart attack, stroke, heart is not regular, even death.

Use of
Ma Huang is used as a concept, which combined with aspirin and caffeine to reduce weight and appetite suppressants. Improve your heart so that speed metabolism.

Dosage
No official doses. Even in the label instructions are often not the same as the amount of ephedra in the content of the contents. Ephedrine alkaloid level also varies (10 times) after consumption of ephedra.

Side effects
Side effects so big and dangerous, and can cause death substance is no longer used in dietary supplements.

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Mistake of Fat loss Diet Program and Muscle Building

Many of you who want more body Lean and muscular, but even make some fundamental errors in consuming nutrients.

Errors in the Nutrition Program Fat Loss
Because you want to erase the body fat, you tend to make drastic action that impedes the program you fat loss. Or, more precisely again fatal muscle that you lost and not fat. Here are some basic errors in fat loss programs that are often done by beginners:

1. Cut calorie consumption aggressively.
When someone start a diet program, many of the food ration in the extreme. Someone such as eating only 1 meal a day or ¼ of the share portion of the normal weight and hope to be ideal in a few weeks only.

Method is the big mistake. Not only because this method is not very healthy, but also the body will not follow your wishes. In reality, this method will backfire. The causes, the body's metabolism and the strike will reduce the burning is done in line with the reduction of calories that you do.

The better method is to reduce the share of food and a little slow. 15-20% reduction in calories will prevent the body's metabolism slowed and lower body weight efficiently. But this method will only survive until the body adapting. Therefore, after a few days to reduce the number of calories, increase calorie Feed back for 1-2 days so that the body's metabolism remains high.

2. Do not consume fat.
Do not consume fat at all mean that you endanger your own body. Without consume only food will damage the balance of fat metabolism and body. Fat is one of the sources of hormone testosterone, which help the formation of muscle and metabolism.

Keeping the consumption of fat, especially healthy fat to help balance the body's metabolism. Fat fish such as salmon and tuna will help because it contains the Omega 3 can help reduce inflammation and as the components that make utilize body fat better.

3. Leaving carbohydrate.
Although low-carbohydrate diet is helpful to scrape fat, but you should not remove the carbohydrate in the diet at all. Better select the type of carbohydrate that it is. Any type of diet that forbade the consumption of carbohydrate diet is the same one that is not healthy.

Error In Program Building muscle
For the beginner in the program are the establishment of any muscle, can not be separated from some of the fundamental errors. Here are a few of them:

1. Consume too many calories.
You have to understand that form muscle will be needed adequate nutrition. But consume as much food is not the right way to start a muscle-building your program. Except if you want to accumulate fat, not muscle.

Although high-calorie diet will help development, but will be more effective methods to share time with the food you eat to 6 portion of each day. Frequency of eating 6 times a day will help the absorption of nutrients and hormones cortisol, which push the development of muscle.

In addition, if the amount of protein you consume each day is enough? How do you define enough? Protein needed to repair the damaged muscle network, the protein is very important for you who want to build muscle. Enter the protein in the 30-45% of the calories you consume.

Anti katabolic agents such as muscle leucine, vitamins C and E you also need to note. In addition to forming muscle, you also need to stop the process katabolic.

2. Underestimate the nutrition you need to practice before consumption.
Discipline practice must also be balanced discipline name high consumed food before practice. What you eat before practice play an important role in the growth of muscle. Consumption of food that you practice for 1-2 hours before the hormone can stimulate muscle when training protector. Start with the food consumed in small portions 1-2 hours before practice and adjust with the development of your body.

3. Eat protein in the number of fixed.
How much consumption of protein you need? Measurement 1-1,5 g protein / kg body weight are the parameters that good, but you need protein, the number of different programs on the muscle-building. Training requires a heavy amount of protein than when you practice light.

And the high weight of a larger number of proteins also require more to develop. So, when you have an additional muscle after a hard practice for 3 months, you should increase the consumption of protein if you want to grow better.

In conclusion, after applying the method of consumption that correct nutrition, exercise the discipline, and adequate rest, do not forget also that supplement help you more quickly and optimal in achieving the target program of your choice.

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