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Независимо по какъв начин решим да тренираме, важно е да осъзнаем защо сме избрали точно тези фитнес принципи и методи. В тази статия искам да опиша едни от основните правила при здравословно покачване на мускулна маса. Бъдете в калориен излишък! Най-важното правило, за да започнете да качвате маса, е да сте в калориен излишък (да приемате повече калории, от колкото изразходвате). Ако искате да качвате качествена мускулна маса с минимално натрупване на мазнини, е необходимо да следите дневния прием на калории. Това, което ви препоръчвам, е да започнете с излишък от около 10% от калориите необходими за поддържане на теглото. В случай, че качвате твърде бавно, а искате да подобрите резултатите си, може да увеличите излишъка, но не преминават границата от 25%, защото ще започнете да трупате и доста мазнини. Тренировъчна програма за покачване на мускулна маса Виждал съм много хора да тренират по всевъзможни начини. Едни предпочитат да правят по 4-6 повторения на серия, а други стигат до 12-15 и т.н., но къде е истината и кой подход ще ви гарантира пробив? Препоръчвам ви да тренирате не повече от 45-50 минути, като се стремите да включите и двата варианта на тренировка. Защо? Когато тренирате с серии до отказ с между 4-8 повторения, стимулирате синтеза на тестостерон, а когато правите между 12-15 и повече повторения, стимулирате синтеза на растежен хормон. Примерна лежанка Първа серия: 10 повторения Втора серия: 8 повторения Трета серия: 5-6 повторения (до отказ) Изпомпваща серия: 15 повторения (до отказ) По този начин се стимулират и двата хормона и ще имате максимално разкъсване на мускулни влакна и възстановяване. Има още неща, които трябва да съобразите, като вид упражнения, брой серии, дължина на почивки и т.н., но през тях ще мина накратко. Опитал съм най-различни програми, но най-доволен съм от базовите упражнения, защото те са многоставни упражнения, които натоварват множество мускулни групи едновременно, което подпомага добро развитие. Опитайте се да правите по една серия до отказ в упражнение и да почивате не повече от 60-90 секунди между сериите и упражненията. Хранителен режим за покачване на мускулна маса Тъй като всеки човек е индивидуален, не може да се даде точно определен хранителен режим за покачване на мускулна маса, който да работи еднакво добре за всички. Но ще ви споделя някои от най-важните принципи, които трябва да съобразите. Никога не пропускайте закуска Хранете се минимум по четири пъти на ден Бъдете в положителен калориен баланс В тренировъчни дни предвиждайте предтренировъчно (2 часа преди) и следтренировъчно (1 час след) хранене Дори и да не качвате много мазнини, се стремете да си набавяте калориите от качествени храни като месо, ориз, грах, плодове и т.н. Опитайте се да не консумирате бързи въглехидрати преди лягане, защото те потискат синтеза на растежния хормон Винаги след тренировка консумирайте бързи въглехидрати в комбинация с бърз протеин, за да спрете катаболните (тъканоразграждащи) процеси и да превключите към анаболните (тъканоизграждащи) процеси. Примерен ден за покачване на мускулна маса Хранителни добавки при покачване на мускулна маса Има всевъзможни хранителни добавки, които можете да използвате за покачване на мускулна маса, но най-важните са BCAА, глутамин, суроватъчен протеин, общ комплекс аминокиселини, витамини и минерали и др. Ако все още се лутате между уредите и не сте запознати със самия спорт, е хубаво да започнете с използването на витамини, минерали и общ комплекс аминокиселини, защото като начинаещи все още не сте използвали потенциала на организма си и имате доста поле за развитие. Взимайте витамините и минералите сутрин след закуска, като включете в това хранене добри мазнини, за да можете да усвоите мастноразтворимите витамини. Много хора използват общия комплекс аминокиселини само за да подпомогнат процеса на възстановяване и ги пият преди и след тренировка. Моят съвет е да ги приемате 1 час преди или след хранене, 3 пъти дневно, защото спомагат за по-ефикасното усвояване на храната, но също така спомагат и възстановяването. В следващия тренировъчен етап можете да добавите и другите хранителни добавки като глутамин, BCАА, суроватъчен протеин и т.н. Тези суплементи подпомагат мускулното възстановяване и увеличават мускулната маса. Можете да приемате протеина сутрин със закуската, преди и след тренировка. За тези, които не могат да си позволят такава консумация - важно е да включвате доза протеин след тренировка в комбинация с бързи въглехидрати (например банан) за по-добро усвояване. Ако искате да увеличите още повече възстановяването, е хубаво да включите глутамин и BCAА. Първо изпийте 5 гр глутамин след тренировка и 10 гр на гладно преди лягане. Ако можете да си позволите, може да го включите и 5 гр преди тренировка. BCAА се пие по време на самата тренировка, но лично аз го ползвам само в период за изчистване, защото тогава няма достатъчно енергия в мускулите и бързо и лесно можете да ги претоварите. Не забравяйте добавките са просто допълнение към разнообразното хранене и тренировките. Ако хранителният ви режим и тренировъчният план не са структурирани правилно, няма как да очаквате оптимални резултати, независимо какви хранителни добавки приемате.
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School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places. The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12! This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future! The truth is that somewhere at some point of our lives, aspired to achieve all we dreamed of, we forget to take care of ourselves, don’t pay attention to what we eat and begin to lead an unhealthy lifestyle. Let's look at what are the most common mistakes modern humans make in their diet and their hectic lives. How to eat properly in the workplace or at school? The most common mistake that people make is to miss one of the most important meals of the day - breakfast. In the hours when your body needs energy to keep… Read more → School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places. The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12! This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future! The truth is that somewhere at some point of our lives, aspired to achieve all we dreamed of, we forget to take care of ourselves, don’t pay attention to what we eat and begin to lead an unhealthy lifestyle. Let's look at what are the most common mistakes modern humans make in their diet and their hectic lives. How to eat properly in the workplace or at school? The most common mistake that people make is to miss one of the most important meals of the day - breakfast. In the hours when your body needs energy to keep… Regardless of how we choose to train, it is important to realize why we chose exactly these fitness principles and methods. In this article I want to describe some of the basic rules for healthy gain of muscle mass. Keep calorie surplus! The most important rule to start gaining mass is to be in a calorie surplus (intake more calories than you burn). If you want to gain quality muscle mass with minimal fat accumulation, it is necessary to keep track of your daily caloric intake. What I recommend is to start with a surplus of about 10% of calories needed to maintain weight. In case you gain too slowly, and you want to improve your results, you can increase the surplus, but after passing the limit of 25%, a lot of fat will begin to accrue. Training program for gaining muscle mass I've seen a lot of people to train in various ways. Some prefer to do 4-6 reps per set, while others reach 12-15, etc., but where is the truth and which approach will ensure a breakthrough? I encourage you to… Read more → As a result of unbalanced diet, polluted city air and water, smoking and alcohol consumption, intake of certain medications and sedentary lifestyle an unprecedented number of toxins attack our body - chemicals, pesticides and insecticides, heavy metals, preservatives, colorings, additives – this overloads organs and systems and ultimately leads to disease and weight problems. Accumulation of toxins in the body Under normal conditions toxins are "disposed" of the liver and discharged efficiently through urine, feces and perspiration. When the liver is constantly "bombarded" by outside toxins, the body fails to deal with the harmful chemicals and they find their way back in the blood. Most of these toxins are not soluble in water and in order to protect itself from the harmful effect, the body stores them in adipose tissue, whose role is to serve as a protective buffer. In addition to adipose toxins can accumulate in joints, lymph fluid, in the form of arterial plaque,… Read more → Drinking water is one of the first skills that we learn in our life. Yet, it turns out that most of us never managed to learn how to do this so as to make full use of its power. You've probably heard the rule: 8 glasses of water a day are a mandatory part of a healthy lifestyle. But when and how to drink them? Here are some valuable tips in this direction. After wake-up A glass of water early in the morning helps activate the body functions. It hydrates the body, which is dehydrated after a night's sleep. Furthermore, it stimulates metabolism and activates the work of all internal organs. An added bonus is that drinking the water before you put any food in your mouth, you are cleared of accumulated toxins. Before a meal Many people have the habit to drink water during meals, thinking that doing so they absorb food easier. But this is wrong and achieves the opposite effect - stomach swells and digestive juices and enzymes are diluted. The proper time to drink water is about 30 minutes… Read more → Losing the excess fat is not limited only to your appearance. Not only you can build a beautiful body but also improve your physical and mental health and enjoy a happy life! If you get rid of body fat, you will drastically reduce the risk of diseases such as diabetes, hypertension (high blood pressure) and many others. Achieving your ideal weight is the goal of everyone. The question is how to achieve it? If you are among those seeking answers I will tell you that the most effective method is to change your lifestyle and stop eating the so loved "fast" food (junk). Top 15 weight loss tips Balance your diet The first thing you need to do is to categorize food. You need all nutrients. If you eat only certain food groups or certain macronutrients for a long period of time (for example, many protein and less carbohydrates) we can’t say it’s a proper and balanced diet. Eat more veggies Vegetables are rich in minerals and vitamins - everyone knows it, but so many of us underestimate… Read more → The body of each of us is developed and operates in a unique way. Just as we are born with different eyes, hair and skin color the physical and metabolic characteristics of our bodies differ dramatically. Everyone has a different susceptibility to accumulation and removal of fat and muscle mass. For some of us clearing even one kilogram of fat is seemingly impossible task, while for the others it’s a piece of cake. One of the most important steps in the transformation of the body is to find and understand your unique body type and customize your nutrition, training and lifestyle accordingly. Many people feel envy or feel unfairly when another achieve results more easily and without much effort. We must accept that there is always some people who are genetically gifted, while others – aren’t. The good news is that regardless of whether you have good or bad genes, you can achieve excellent results. The secret is to identify your body type and follow proper nutrition and… Read more → The number of reps depends on your goals and preferences. Many athletes train with heavy weight within 4-6 repetitions, while fitness enthusiasts do somewhere between 6-12 repetitions to achieve muscle hypertrophy. If you want to pump your muscles you need to do 12 or more reps. Depending on your goals, you can select one of the following options: 1-6 reps = strength 6-8 reps = balance between strength and hypertrophy 8-10 reps = hypertrophy and some strength 10-12 reps = hypertrophy and some endurance 12-15 reps = durability and some hypertrophy 15-20 reps = durability If you are satisfied with the size of your muscles or you practice sport in which you need more power, I recommend to go for the option with the least repetition. This type of series is extremely demanding - suitable for more advanced athletes, as it requires a perfect technique to prevent injuries in the joints. Those of you who want to increase muscle mass, I recommend to… Read more → Today I decided it was about time to address one of the most common questions I get: "What are the foods that burn fat?" I'll start with the question that I usually send in turn: "What exactly do you mean by" foods that burn fat "?" We shouldn’t forget that "burning" fat is a complex biochemical process taking place in the body and its activation is impossible without a calorie deficit and regular physical activity! It is absurd to talk about the existence of foods that "burn" excess fat, and their consumption alone is enough to part with them. It would be too good to be true! There is one truth and it is that there are no foods that burn fat. There are only foods with a high thermic effect, and thanks to them, we burn slightly more calories during the digestive process. Thermogenesis and thermic effect of food (TEF) “Thermal effect of food” is actually the calories that are spent on the very digestion and absorption by the… Read more → One of the myths for workout diets is that you should not eat carbohydrates and proteins in the same meal. This type of diet is known as a split meals (food combining diet). For example, according to supporters of this regime foods such as potatoes and meat shouldn’t be combined. Their arguments are that: Proteins are degraded to amino acids in the acidic environment of pepsin (a digestive enzyme) and hydrochloric acid (HCl), while carbohydrates are digested in an alkaline environment. Therefore, when consumed together, these products can’t be broken down effectively, leading to incomplete absorption of nutrients and gastrointestinal disorders. Another argument is that their combination weakens the immune system and in the long run leads to many diseases. Based on my experience and many books read behind me, I would like to share my opinion on the matter: 1. To gain muscle mass, you need to be in an anabolic (construction) state most of the time. To obtain the protein that… Read more → 1: Never skip a meal after heavy-weight workout More experienced fitness enthusiasts are aware that nutrition is even more important than training when it comes to muscle growth. I'm talking mainly about post-workout nutrition, which has a huge influence on the effect of training. In a period of 30-45 minutes after training the so called metabolic window is "opened" during which, through proper nutrition we can stop the catabolic and stimulate the anabolic processes in the body. However, most people either ignore completely their post-workout meal or needlessly complicating it, worrying for every gram. 2: Eat fast carbs and fast protein Carbohydrates after a workout restore depleted muscle glycogen, and protein stimulates the synthesis of muscle protein. Eat fast carbs in the form of glucose, not fructose. Fructose is metabolized by the liver and if your workout was not severe enough to burn glycogen in the liver, the surplus is likely to accumulate in fat stores. The effect… Read more →