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Strength / Development: Article absolute

Building muscle mass is not a luxury.It is a necessity!

Chris

Whether you are a standard twenty years or Housewife 60 years you will need muscle mass to confront the small daily challenges and fulfill your duties even the most humble can they be!

I believe that strength training and the development of muscle mass as an absolute must for every man and woman of any age!

The reasons are firm:

-A better physical appearance (volunteers?), Improving Posture.

-A better physical performance.

-Strengthen self-confidence, self esteem, self-esteem!

Superior basal metabolic rate since muscle is more metabolically active than fat!

reducing the content fat usually accompanies muscle gain

Muscles are the engines of our bodies! With more powerful engines we are required to have a better performance in our work, rights and duties of daily life, leisure and sport beloved, sexual activity (I just of blushes!), etc.

With more power efficient, we can feel and be more alive!

tendons-strong denser bones, stronger and ligaments.Reduced the danger of osteoporosis.

-Improved cardiovascular training health.Strength has been found to help reduce or TPA Low Density Lipoprotein (the villain, what we call bad cholesterol). At the same time, it is beneficial for the good guy: LDL

-Blood pressure

"What we get older we not be forever young, increased loss are we?-muscle and fat mass are inevitable as we are not engaged in a kind of training strength. I strongly encourage you to keep this in mind since many years as the flow of Water!

loss of muscle mass diminishes quality of life dramatically!

I firmly believe that all people can enjoy a vibrant life until that their years late! But they should include strength training in all their rituals day!

-Strengthening of muscles and the joints act as shock absorbers to prevent injuries. This is essential for the elderly

improvement Balance, stability and coordination

Trainining resistance is inversely correlated with obesity.

As one can easily conclude strength training is not an option but a necessity!

Muscle development needs basically two things:

- Good nutrition support

A program- effective strength training

Nutrition is an area that many people ignore.Nutritional stop errors progress towards the development of muscles for many fitness enthusiasts.
Moreover, nutrition is by far the most important parameter for the novice to those building.These muscle could achieve spectacular results with only minor adjustments to their nutrition strategy and tactics!

Muscle development and nutrition

1. If you need to gain some muscle mass in your first concern is to create a slight calorie surplus.

Well, you must move very carefully if you want to minimize the possibilities fat storage.

Thus, while some fat gain is inevitable in this phase, you can control it by taking the appropriate measures-

-The excess calories must be light

-The excess heat should be gradual: starting with an increase of 10% over your maintenance calorie level and make more when and if you reach a plateau.

2. Meal Frequency is of strategic importance.

Spreading your daily caloric intake in 5-6 meals equivalent and try to eat all hours.Include about 3 a source of protein at every meal allowance, otherwise your body may cannibalize its own muscle tissue! Some benefits to eat often, among many others, are:

"Your metabolism is stimulated to a higher gear

"You are never hungry and the threat to pig-out is minimal

"You have a constant flow of energy and food components

-Your blood sugar and insulin levels are kept under control

"There are fewer opportunities for fat storage

3. How much protein? For an average fitness enthusiast, which is actually the "target group" of my articles 2gr-protein source premium per kg of body weight is enough.

If you're a bodybuilder you definetely need more (but these articles do not deal with any bodybuilders way!)

4. Sources of protein: just plain good food.Please refer to my article: "Fitness / Year: nutrition to increase your results.

I am a fierce opponent of any kind of supplementation and a strong Counsel for the feeding on the raw, unrefined, natural foods!

5. Supplementation:

I'll put it explicitly: do not be suckers! Do not touch any chemicals, artificial supplements!

You perfectly and you should - receive all necessary micronutrients from the whole, real foods amply provided by mother nature.

A real food is something much more complex than its total constituents.It is a unique combination of nutrients that work together to meet our nutritional needs as the most effective and idoneous.

You do not have to part with your hard earned money to buy only waste that will eventually hurt you!

Eat copious quantities of vegetables and if you have a little money to spare to go organic.

6. And my basic nutrition to be?

We have addressed this issue repeatedly. Please take a look here:

FITNESS / EXERCISE: Nutrition key to your success

I confine myself here to the biggest step of our-and yes-yes.

nutrition support: no more our-

White flour

table sugar

Syrup-fructose corn

artificial sweeteners

-The hydrogenated oils (trans fats)

-Sodas and sugary drinks all typical

visible fat from red meat

processed meats and fish that contain sodium nitrite.Also sausages, hot dogs and other

- All the sweets and pastries

white bread

white pasta

white rice

Oils and Fries

-Margarine

-All the foods that contain large amounts of monosodium glutamate

All-fried foods: French fries, potato chips, donuts etc.They are filled with acrylamide and trans fats

-All types of canned soups

-Mayonnaise and similar condiments and sauces fat

-All commercial baked cookies, cakes, bagels, croissants, etc.

: The Nutrition greater support yes-yes

-All types of vegetables in season.I eat broccoli almost every day.

All-fruit, but in moderation because of their high sugar content content.Prefer take your antioxidants from vegetables that are nutritionally denser

exceptions (you can eat more of these): cranberries and most types of berries, pomegranates

eggs-all: you can eat at least two yellow proteins day.Yolk / is really valuable.

Also contains choline yellow precious for your mind and lutein and zeaxanthin, which may play a serious role in the prevention of macular degeneration.

Do not buy in the myth of cholesterol! This myth has been discredited by the findings of several studies.

Try to find omega-3 eggs.

-Seeds of sunflower and pumpkin (I keep a supply of flaxseed)

- Mixed raw nuts

-Lawyers (they belong to the fruit!)

extra virgin olive oil (cold pressed) olive oil

Breast-turkey and chicken

Cottage cheese low- bold

Low fat plain yogurt with active live alternative cultures.Avoid funny as frozen yogurt, yogurt with fruit and tons of artificial sweeteners, etc.

If you have a creative imagination you can try endless combinations with yogurt, raw nuts, seeds, berries, fresh or dried, etc.

Wild fatty fish and especially the miraculous, humble sardine.

Sardines are a treasure of real food: they contain omega -3 fatty acids, coenzyme Q10 rarer, selenium, calcium, phosphorus, iron, vitamin D protein and potassium superior.

The best thing is that they contain almost zero mercury, a poison that completely changed our habits-eat tuna.

6. In the third part of this whole article on proper nutrition to build muscle we recite succinctly and explicitly Nutrition big no-nos.

It is much easier to fight an enemy if you can see!

But what happens if the enemy is lurking in the Durk seeking someone to devour on the first occasion of your valuable muscle gains?

And worse, if it is disguised as a benevolent friend?

This is our topic today!

foodstuffs unhealthy disguised as healthy

6.1. Tuna:

I mention his name and my heart aches because the tuna Is or better has been one of my favorite dishes.Cheap more convenient, available everywhere and high nutritional value.
The big concern Tuna is its relatively high content of toxic mercury. Recent research in Europe and the United States found concentrations of mercury in tuna at an alarming level.

I think you should do your own research because the concentrations of mercury vary from coast to coast and likely to kind.Depending your weight, check your consumption rate safely.

I spent sardines. Fortunately, in Greece, they are abundant, cheap and of excellent quality.

Sardines contain virtually zero mercury because of their small size and short life. They are a gift from the sea to us.Humble but priceless!

6.2. protein bars or energy bars

Although you can find some products with decent quality and nutritional value, most of them are just garbage.
They are full of table sugar, artificial sweeteners, corn syrup, soy protein isolate highly processed, hydrogenated oils (trans fats) and so on!

Search very carefully to find bars of acceptable quality. Check the labels!

Most energy bars Farmers' Market proteins / AS nutritional meal suitable alternatives with actual foods.

Alas, this is far from the truth!

Unprocessed, unrefined, natural food is really what our bodies need and deserve! Our engines need human the right kind of quality fuel to function well and to their maximum potential.

Why eat a bar of protein and fiber added questionable quality when you can have the real thing naturally rich in protein of high quality all accompanied by dozens of essential micronutrients?

Keep protein or energy bars only for emergencies and plan ahead so that these emergencies must be maintained at a minimum.Don 't use them to justify your eating ugly!

6.3. The Sports Drinks:

Most sports drinks are nothing more than artificially colored sugar water.

Only is established with these products is that they provide benefits to their producers crazy!

Ah, another is that they make your wallet lighter!

Or is it the same?

He never stops to amaze me how easily, obviously sane people allow themselves to be deliberately misled!

Is it a kind of paranoia that we refuse to discern Clearly, that we obviously suckered?

Or is it our logic, extravagant desire for quick and easy solutions?

In an entry in the future, we will see simple recipe for Nice, sports drinks home.

6.4. Breakfast cereals

Despite their claim and breakfast cereals claims very pompous many are nothing but hidden killers of cereals.

Those most heavily traded tend to have poorer Nutrition.

The majority of products:

-Are based on refined grains and the amount of fiber minimal

-Excessive sugar content

The use of artificial colors Fancy

-They contain large quantities salt (sodium)

Contains fat-saturated and / or hydrogenated fats

Be sure to select Breakfast Cereal of good quality. Leave aside and the taste of research for nutrition.They should be based on whole grains with minimal salt, sugar and trans fats content.Don "t fall victims to the marketing hype!

6.5.Many fat fresh produce:

To compensate for the lack of taste these products are loaded with sugar, corn syrup, high fructose-brrrr! - Or sweeteners artificial.

6.7. Many sugarless products:

They are packed with acid saturated fat or trans fat or hydrogenated oils, partially hydrogenated.

6.8. Commercially packaged fruit juices:

In general though, they will not harm you, they have very little to give you either. No fiber, few vitamins and many empty calories.

You can instead opt for home, freshly squeezed fruit juices. By far the best option is to eat the whole fruit.

This will give you valuable fiber and a feeling of satiety.

In general try to avoid liquid calories.

6.9. fruit smoothie:

Usually, they differ greatly from milkshake, baskets with sugars, fats and calories dead.

6.10. Liquid meal replacements:

Use them sparingly and only in case of emergency. One or two meals per week. If you want real results to make real food!

So far in this series of articles on building muscle effectively we saw:

- That the strengthening of the muscles on the general population and not just certain groups of people.We seen in other words it is not a luxury but a real necessity.

-Some policy principles of nutrition support that we have accepted as a very important factor for building muscle.

"What supplementation is a waste of money at least for regular fitness enthusiasts.

-The biggest nutrition without nos

Nutrition-largest yes-yes

And Finally, the high nutritional pitfalls that are unhealthy foods disguised as healthy, usually in a modest profit research purposes.

Now it is time to talk about the training part of the equation.

principles strategic strength training

1. general axiom: Goal simplicity.Learn to assess the magnificence of simplicity.

Two. Prefer free weights, which can tax all of your muscles in a way most appropriate. A pair of adjustable dumbbells would be good.

3. Keep your workouts short: 20'-30 '. But they must be very intense decent loading of the muscles and minimal breaks.

4. Goal three trainings by week.If it is difficult for you, go for at least two and never for less.

5. Forget about Split workouts.You are not a bodybuilder! Go for a total body workout.

6. The best series of repetitions, if you want to build muscle mass is 6-8 overall para. So you have to adjust your weight accordingly.

If you are targeting development of resistance, you must go for less.Conversely, if you are looking muscular endurance, you should go for more repetitions.

Caution: a large number of repetitions, do not define muscles that many things wrong.

muscle definition is most often a matter of low-fat percentage.
Make sure you read my article: "muscle definition: Article absolute".

7. Prefer to perform only compound / Multijoint exercises large muscle groups of tax and several joints. These exercises are the best investment of your limited time.

The best moves are the classics: squats, slots, deadlifts, presses and rows.

Things are simple and it is contrary to our interests to make them appear more complex!

t 8.Don not forget symmetry.If you form a group of muscles, do not forget to train and antagonists.

9. Do not fall into the trap of quality over quantity overtraining.Balance.

10. Challenge you back a little motivation records.Excellent indeed! You will need to coordinate body and mind. Make full use of your most powerful weapon: your mind!

11. Paying due attention to the basics: good style, warm and cooling with static stretching, blah blah blah ..
..

12. Last but not least: if you have trouble building muscle, you will limit the long, painful, instead of short but intense training cardio.Opt Real workouts.These HIIT will help you put your muscles while fat.Sprints are excellent!

Conclusion

Lousy eating habits are a clear violation of the laws of bodybuilding.
Eat well, train smart, watch your ritual cardiovascular and muscular development will be a consequence logic!

Chris Strogilis

About the Author

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr

http://maconwaterproofing.blogspot.com/

http://totalfitness-christos.blogspot.com

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