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Фитнес Добавки / Протеинов шейк Най-трудната част от изграждането на нашата физика и визия е диетата. И по-точно, да взимате по два и повече грама белтъчини за килограм телесно тегло от твърда храна. Пържолата е вкусна, да, но да приемате само и единствено това – си е направо лишение от удоволствието. Приемът на протеин трябва да е разпределен около 3 момента през деня: сутрин, около тренировка с тежести (преди и след нея) и преди лягане. Решението ви е протеинов шейк. Неволята и липсата на разнообразна храна накара билдарите да прибягват към протеиновите шейкове. И тъй като има такива за преди тренировка, преди сън, след тренировка и т.н., създадоха диетични рецепти с протеин на прах за всички части от деня. С други думи, има рецепти от протеинови шейкове които са с вкус на горещо какао, протеинов шейк с праскова, Шейк с портокал, както и шейк с фъстъчено масло и мока. 5 безумно вкусни рецепти с протеинови шейкове! Сутрин: Kогато тялото не получава достатъчно храна (както е следнощното гладуване), катаболизмът по да дъвче мускулите ви. Той се покачва заради малкото чернодробен гликоген, така че перфектното начало за деня е нещо с фруктоза. Вместо да отива направо в мускулите като глюкозата, фруктозата отива първо в черния дроб. Там попълва гликогена и спира катаболизма. Фруктозата я има главно в плодовете, но и в меда. Преди тренировка: Добрият предтренировъчен шейк дава всички нужни съставки за растеж, спира разграждането на мускулите в хода на тренировката и дава гориво нея.Но затова трябват поне 20 грама протеин и 40 грама бавноусвояеми въглехидрати. Шейкът е идеален начин за перфектен баланс между предтренировъчните хранителни съставки, без да се чувствате като преяли, а обратно на бодибилдинг науката, плодовете са отлична добавка. Фруктозата в тях е по-дълготраен енергиен източник и няма да предизвика качване на инсулина, който да осуети топенето на мазнините в хода на тренировка. Допълнителен плюс е кофеинът, който увеличава силата и издръжливостта и намаляване болката в мускулите по време на упражненията. След тренировка: Щом свършите работа в залата и имате неотложни задачи можете да ползвате и шейка за две неща: да вкарате в тялото колкото се може повече протеин в мускулите и да попълните гликогена. Затова шейкът е незаменим за след тренировка и като цяло за следтренировъчно хранене. Твърдата храна отнема прекалено много време за усвояване и губите важни минути, които иначе отиват за за строеж на мускули. Затова бързите въглехидрати (поне 60 г под формата на захари) са основната съставка на всеки следтренировъчен шейк. Добавяването на 40 гр смес от суроватъчен протеин и казеинов протеин ви дава гарант за това! Досега сте използвали вероятно суроватъчен протеин – изолат или хидролизат. Но, последните научни твърдения доказват, че тази комбинация гарантират по-голям мускулен растеж. Нисковъглехидратен шейк: Отлична алтернатива за прием на протеинпо всяко време, дори непосредствено преди сън. По всяко време:
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Hi, everybody. Health is the most important thing. To be healthy we have to work out. Every new day is a new beginning. Sunday, March 31, 2013 "Daniel" - dialing, running and thrusters to full exhaustion of the muscles As the examples of this program, the weight of the load falls mostly on the knees, back, elbows and hips, it is recommended that it is not done by people who have problems or injuries in those parts of his body. Here's how it looks today crossfit series "Daniel": 50 dialing 400m running 21 thruster with 43kg rod 800m running 21 thruster with 43kg rod 400m running 50 dialing Thursday, March 28, 2013 Japanese diet Diet guarantees the preservation of weight for three years. Given 7 days diet is repeated in the same order from the first to the seventh day as many times as you want, but this recipe is for 4 weeks, ie Repeat three times. First day Breakfast - a cup of bitter coffee Lunch - 2 hard boiled eggs Dinner - a piece of meat, salad with lemon Second day Breakfast - a cup of bitter coffee, bread Lunch - 2 hard boiled eggs Dinner - a slice of ham, salad, a cup of yogurt Third day Breakfast - a cup of bitter coffee Lunch - vegetable, fruit Dinner - 2 hard boiled eggs, ham, salad Fourth day Breakfast - a cup of bitter coffee Lunch - 2 hard boiled eggs, carrot juice Dinner - meat, salad with lemon Fifth day Breakfast - grated carrots with lemon Lunch - fish baked with tomatoes Dinner - omitting Sixth day Breakfast - a cup of bitter coffee Lunch - 200g chicken meat and salad Dinner - 2 hard boiled eggs and grated carrot Seventh day Breakfast - a cup of bitter coffee Lunch - a piece of meat, fruit Dinner - can all - During the diet is not consumed any alcohol, salt and sugar. - The meat is cooked as desired - roasted, fried or boiled. - Fruits and vegetables are not limited. Wednesday, March 27, 2013 ABS WORKOUT Touch Toe Sit Ups 30reps Knee Hugs 15reps Jumping Rope 1min. Tuesday, March 26, 2013 Quince The fruit, which becomes everything - compote, jam, sauce, juice, jelly, liqueur. It is known from 4000 years ago, when cultivated in Asia and the Mediterranean. The taste is like a cross between an apple and a pear. A hard, yellowish-white flesh of quince is dry and has an astringent taste. How to choose - Choose berries that are large, rigid and yellow, not green areas. Storage - Keep them in the refrigerator in a plastic bag up to 2 months. - Quince contains vitamin C and is rich in pectin. - No fat and cholesterol. - Anti-inflammatory effect of the lining of the stomach and a clamping action. - The fruit is suitable for the following diets inflammatory diseases of the digestive organs and loose bowels. Monday, March 25, 2013 How to burn more calories ? Use the stairs. Whether working in the building in which you live or anywhere on the go, do not miss the opportunity to "practice on" them. There are ways to diversify up and down stairs. You can take 2-3 at once to jump from step to step with your feet together or to move diagonally. Set your alarm 10 minutes earlier standing. Awakening with a short series of exercises accelerates blood circulation, warm the muscles and energizes the entire day. Make at least 3 different exercises with 15-20 repetitions with no rest in between. Only then deal with breakfast. A similar start to the day is much better than a hot dinner already accumulated calories during the day. Choose the longest possible route. Wherever you go, never abbreviate distance. I just suggest that there is no shortcut. If you can not or do not want to give up travel by car, park at the end of the car park or as far away from where you are going. Sleep naked at night. When the body is cold, burning more calories to keep warm. If you treat more responsible for burning calories, keep the air conditioner turned on to "create more trouble." Even if you do not feel comfortable in the cold effect is proven and worth subjecting at least "temporary cooling." How are you conducting your cardio? In this case, the most useful to you well dressed. Strange but true! Sleeping naked and doing cardio exercises more clothes have the same positive effect in terms of burning calories. A sweating during vigorous physical activity also requires more effort for the body to regain normal temperature. A way to burn calories. Do you like to watch TV shows? At first glance, it looks and sounds lazy, but not necessarily so. Do not forget that these programs have several ad units that can easily use a few squats, jump or 2-3 stretching exercises. The result is a funny paradox "burning calories watching TV." Buy a pedometer. This is a device that is placed around the waist or wrist clocks driven away. So you can keep track of how many steps you do per day in normal times and during physical activity. Knowing how many steps traveled, you can focus on increasing them. Turn it into the game and try to improve each day's record. Quicken up your pace. I mean, if you normally traveled a distance of 15 minutes, shorten them to 10. You can also rotate slowly 5 minutes walking 1 minute faster. This speeds up the heart rate and leads to increased calorie burning. Chew the gum. It may seem crazy, but every prechewing, 1 calorie forests. Not much, but it counts. Well, as you can see, there are many creative ways to exit from the routine of everyday life. They will help you maintain good form. Have fun ! Saturday, March 23, 2013 7 principles of healthy living that keep the heart healthy and prevent cancer - Be physically active - working out and sports - Maintain normal body weight - Eat Healthy - Maintain normal cholesterol levels - Maintain a normal blood pressure - Maintain a stable blood sugar levels - Do not smoke Study participants who kept 6 of the 7 principles are sick with cancer 51 percent less than those who do not adhere to a healthy lifestyle. Those who satisfy the four indicators of cancer risk was lower by 33%, while those who adhered to at least one or two of the rules, the risk of cancer fell by 21%. Friday, March 22, 2013 Protein Shake Morning: When the other body is not getting enough food catabolism in chewing muscles. It rises due to the small hepatic glycogen so perfect start to the day is something with fructose. Instead of going straight to the muscles as glucose, fructose goes to the liver first. It fills glycogen and catabolism stops. Fructose has it mostly fruits but also in honey. Before the workout: Well shake before training provides all the necessary ingredients for growth, stops muscle breakdown during the workout and it gives fuel. But why need at least 20 grams of protein and 40 grams slowly digestible carbohydrates. Shake is the perfect way to a perfect balance between training to nutrients without feeling like overfed and back to bodybuilding science, fruits are an excellent addition. Fructose in them longer lasting energy source and will not upload cause the insulin to prevent melting fat during the workout. An additional plus is caffeine, which increases strength and endurance and reduce muscle pain during exercise. After workout: Shake is essential for post-workout and post-workout for the whole meal. Solid food takes too much time to absorb and lose important minutes that would otherwise go to building muscle. So fast carbs (at least in 60g. in the form of sugars) are the main ingredient of any post-workout shake. Add a mixture of 40g. of whey protein and casein protein gives you guarantee for this! Low carbohydrate shake: An excellent alternative for protein intake at any time, even immediately before sleep. At any time: Since you need to eat every 2-3 hours, if you wait too long for the next meal, muscle building slows you down. Taking a whey protein shake, slowly digestible carbohydrates and healthy fats perfect way to load your muscles with everything you need. Thursday, March 21, 2013 20 best foods with whom can accumulate muscles - PART TWO Sweet Potatoes Carbohydrates are the key macronutrient for the body that brings strength and energy. Sweet potatoes are one of the most delicious and easy resources to restore energy reserves and provide fuel for muscle protein synthesis. In addition to vitamins and minerals, fiber in them will maintain stable blood sugar and you will keep not hungry for a long time. Wild Salmon Besides solid protein injection (from 19.8 to 21.6 g in 100 g fish), it is very high in Omega-3 fatty acids - up to 3996 mg. in 100 g This serious dose of Omega-3 will boost your metabolism, accelerate the breakdown and burning of fat and give serious shoulder of your dream quickly build lean muscle mass. Whey Protein Fastest digestible protein is all you need after an intense workout. Its amino acid profile best meets the needs of muscle maintenance and growth. Best thing about whey protein, however, is its high biological value - a measure of the efficiency of absorption by the body and the percentage of protein used for growth and development of muscle tissue. Broccoli Put broccoli and other fiber-rich vegetables such as asparagus, spinach, tomatoes, peppers, onions, leeks and sweetcorn in the priority list of post-workout food. According to the advice of all medical experts have to eat 5 to 7 servings of fruits and vegetables a day, and you will hardly find better sources of vitamins, minerals and fiber than the above. Wild Rice Wild rice is often forgotten and neglected undeserved fitness food but will give you 7 g protein and 3 grams of fiber in 1 cup cooked rice (164 g). In raw wild rice protein content reached 23.6 g in 160 g along with huge doses of vitamins B2, B3, B5, B6 and B9 (17-54% of the RDA). In any event, it is a great alternative to brown rice. Cottage Cheese A low-fat cottage cheese cup (226 g) with 1% fat will give you 28 grams of protein. Another plus is the cottage cheese natural combination of fast and slow digestible protein to keep you satiated and will satisfy your needs amino acid for a longer period of time. Chocolate Milk Sounds too delicious to be true, but chocolate milk proven to help accumulate more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism, shows that chocolate milk from the store is just as effective as a pre-workout sports drink to increase muscle performance and delay the onset of fatigue. Red meat - bison and venison This is a more expensive touches to menu, but also a better source of protein than beef (less saturated fat and cholesterol), which fought in vitamins of the B group, iron, phosphorus, selenium, zinc and honey. Lentils and chickpeas Who says you have to eat meat to satisfy their needs for protein? These vegetarian and vegan food cams are a good alternative to the saturation of the muscles. Almonds A perfect example that the greatest treasures are often of small size. A cursory glance is enough - at 28 g raw almonds contain 5.9 g protein, 8.6 g monounsaturated and 3.4 g polyunsaturated fat (1 g saturated only), but the most useful for your muscles were 7.3 mg. vitamin E (37% of RDA) - antioxidant, free radicals and disposed to help you recover more quickly and painlessly from intense workouts. Wednesday, March 20, 2013 20 best foods with whom can accumulate muscles - PART ONE Whole eggs Whole eggs provide 6-8 grams of protein with excellent profile and highest absorption after whey protein and plenty of vitamins, zinc, iron and calcium, making them one of the most complex and nutritious food to build muscle, which can to remember. Chicken breast For every 100 g of that fragile meat and lightly get 30 grams protein, minimum fat and no carbs. In addition, they are relatively cheap, easy to cook, ideal for combining with nearly all other types of food and offering thousands of different options for preparation. Water It is not food in the classic sense, but hydrated muscle is "fed" in optimal shape muscle. The body of an adult consists of about 70% water, in muscle tissue water content is approx. 75 percent. A well-stocked with water muscle can boast more power, higher energy levels and accelerated absorption of nutrients and active ingredients. Strive taking 34-35 g of water for each pound of weight, or in other words, a man weighing 85 kg. you should drink about 2.9 liters of water a day (remember, more protein means more water). Fish oil The anti-inflammatory properties contained therein Omega-3 fatty acids allow the body to recover more quickly from strenuous workouts. This can allow you to train more often. Fish oil increases metabolism and digestion and utilization of fat for energy. So unless more muscle, and you will enjoy a better relief. Grass-fed veal The meat of grass-fed cattle is rich in Omega-3 and others. healthy unsaturated fatty acids and loaded with 400% more vitamin A in the form of beta-carotene and vitamin E. It is definitely a better option than the meat of animals fed fodder. Turkey meat It is an excellent source of lean protein and a good source of 11 vitamins and minerals. It boasts a relatively high concentration of selenium, an antioxidant mineral, which according to research in recent years to cope with the prevention of several types of cancer. Quinoa Looking for the perfect carbohydrate source that stimulates and gain muscle mass? Quinoa is "your man." 100 g of it contains 14 grams of protein with solid amounts of all nine essential amino acids. Something that other plants can not match. Oatmeal Classic bodybuilding is a healthy and filling cereal with a wonderful blend of fast and slow carbs, fiber, protein, vitamins and minerals. Chopped oatmeal release more flavor, but in all its varieties, they digest slowly, which means that you do not feel hungry for a long time and maintain stable blood sugar levels. Pineapple This somewhat surprising addition is a rich source of protein digesting enzyme bromelain, which is added for this purpose and some supplemental complex formulas. Studies show that eating pineapple reduces levels of inflammation in the muscles, which makes a great addition to your diet afterburn. Spinach Spinach increase muscle growth by 20%. There is a small catch. To achieve this effect, you should eat more spinach 900 g per day. Even though 200-300 g per day will be sufficient for more power, plus a portion of the vitamins, minerals and calcium. Sunday, March 17, 2013 Curious healthy facts - Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats. - Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants. - Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots. - Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes. - Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil. - Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic. - Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%. - Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation. - Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals. - Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells. - The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g. - Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight. - Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium. - Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products. - The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables. - Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg. - Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K. - Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.