Weight Training: how well their muscles and remove the fat

Weight Training: how well their muscles and remove the fat

definitions

The strength develops strength, power and muscular endurance. The fitness is a form of training in strength training to the tone , the physical form and appearance. Thecardio means a drive based on the control of heart rate during exercise. These three practices can be addressed both in the weight room than at home or outdoors to increase the basic metabolism and burn fat . The muscles are energy!

Strengthening exercises practiced in training are poly-articular , they seek at least two joints in the same action to the example of squat, or single-joint , we speak of isolation movement . The programs taken to build muscles are called full-body , when working all muscle groups each session, or split when work muscle groups is spread over several sessions. Programs half-body are intermediaries, a meeting was devoted to the upper body, the next lower body. Finally, there are programs that tend to develop only part of the body (arms, chest etc ..) or one motor quality ( explosiveness , tone etc ….)

Weight Training program

Muscle mass Making Program

muscle mass gainHow to take muscle mass? Accrued move and implementation rates differ according to the purpose (aesthetic, power, maintaining a high basal metabolic rate)

Full Strength Training Program Body Weight

toning program without hardwareWith this full body workout circuit-training is a general body tonic that will be gained without excessive weight gain. There is a successive activation of all body muscles (triceps, abs, back etc …) in a rest-stress alternation which is adjustable according to the level of the practitioner. It increases the basal metabolism which is great for burning calories, even at rest!

All Strength Training programs

bodybuilding programOur fitness programs have performance targets ( catch volume , explosion, tone), aesthetic (having a flat stomach , amuscular back , the buttocks bounce ) or health ( increase the basic metabolism ,find a good physical condition ) .

Resistance exercise

sheathing

clad in bodybuildingThe sheathing works the deep abs by standing still. To complicate reduces the support feet and hands or modifying the support.A good sheathing program consists of 5 rounds of 5 stand for 30 seconds to one minute by getting 30 “between postures.

tensile strength

Tensile strength training exerciseSucceeding a tensile strength is the aim of this learning program feasible at home. The pulling exercise ensures a rapid strengthening of the back, at the latissimus and teres major muscles, and arms to the biceps. The pulling action is executable with a bar, a guided load device or suspension straps.

Bench

developed resistance exercise layerThe bench muscle quickly chest . There are at least five forms of bench targeted effort on different muscle bundles. Thus the developed close hands strengthens the central part of the chest.

All strength exercises

squat strength training exerciseIt classifies the strength exercises into 2 categories: body weight exercises without equipment or exercises with loads. These charges can be free (dumbbells, weight bar, kettlebell) or guided. Guided loads are better for beginners to build muscles quickly without injury.

Fitness equipment and fitness

Elliptical

elliptical to muscle backThe elliptical, like cross-country skiing,Nordic walking and apartment rower , is a near-complete sport muscularly. All the muscles of the body part in a fluid motion limiting the traumatic impact on the joints.

dumbbells

fitness equipment dumbbellsThe realization of exercises with weights requires a significant effort to stabilize compared to exercises on guided loads; muscular work is now complete and fully functional. A free training program of 15 specific strength training exercises with hand weights and a training log adapted can be downloaded from this page.

All fitness machines

adjustable weight bench
adjustable weight bench

The fitness equipment cheap can still be very effective. Indeed it is not always worth investing lots of money in the purchase of equipment to build muscle; the choice of material and thus its price depends primarily on physical results you expect.

Food for bodybuilding

spirulina

Spirulina and bodybuildingSpirulina is seaweed sports. It is an ideal food for muscle because it is an exceptional protein supplement for muscle mass and in terms of muscle oxygenation.

dry weight program

program to lose body fat quicklyAn example of progression to dry weight program to lose fat remaining in the stomach and hips.

All pages on the bodybuilding diet

Power to build musclesThe power to weight training is specific to the extent that it meets certain requirements relating to the maintenance and building of muscle fibers. The contribution especially in protein should be more important than the ration of a sedentary.

Muscles or muscle groups

abs

abdominal muscles13 abdominal exercises for beginner, intermediate and expert

Bodybuilding Dos

have a back muscleBodybuilding back is possible with or without camera: pushups, casing, rowing, deadlift (deadlift). His back muscles responds to an aesthetic concern, to drive efficiency and health.

Chest

weight for pectoralstrength exercises for pectoral increase in volume or to increase the explosive force of the pectoral with equipment (dumbbells and bars) or without equipment (pumps) and associates stretching exercises.

Anatomy adapted to the practice of bodybuilding

weight for pectoralHave to know anatomy can follow a consistent weight training and not traumatic. Muscle and joint trips peculiarities of the human body guide the selection of appropriate exercises to perform.

How to build muscle? Effective methods to gain muscle

How to Get Ripped Abs

how to Get Ripped AbsRipped Abs been multiple requests. Drive-sportif.fr offers some answers to questions that often arise athletes for their strengthening.

the most effective methods to build muscles

how to build muscle fastHow to build muscle? The effective methods to quickly build muscle without injury differ between the aims pursued. They depend, above all, a weight at home, the available devices.

Start weight training

Abs program beginning

beginner strength training programThe Abs program of weight training without equipment for beginners is more aimed at sedentary people and young mothers wishing to regain a flat stomach after pregnancy. The pace of implementation is slow, controlled and continuously. Muscle contraction is accompanied by a complete expiration urging the diaphragm and deep abdominal.

beginner strength training program for weight loss

rope beginner program squatA skipping rope and a broomstick enough to follow at home that weight training for beginners wanting to lose fat . For 30 minutes it is 5 minutes toggle rope, 30 squats with a broomstick held in outstretched arms outstretched above the head, 30 seconds rest 5 minutes of rope, 30 squats etc …

Weight Training for Beginners

strength training for beginnersConcepts and basic tools to start weight training like painting, training log and pictures of bodybuilding facilitate the implementation of the comprehensive training program in the methodology. Our folderStrength beginner has 3 parts:

3 rules to strengthen muscles and to stay in shape

3 rules to strengthen muscles and to stay in shape

PROZIS No Comments

It takes time, consistency and persistence to strengthen the muscles and make the size of a healthy and sustainable way. To be fit and stay in shape, three essential elements must be considered: feeding, training and rest. This article will give you some useful information on how to do it.

1. Plan & calorie intake 

Dieting is much more than reducing calories to lose weight. You should eat according to your goals. Similarly you can not imagine to stay healthy with a diet of “fast food” you can not hope to build muscle by eating only salad. The secret is knowing which foods to eat and how much you should eat to fuel your gains.

healthy foods to stay fit

First, determine the amount of calories you burn during the day when your body is at rest. This is your basal metabolic rate (BMR) , which can be calculated using the Harris-Benedict equation :

For men: TMB = (13.75 x WEIGHT KG) + (5 x HEIGHT IN CM) – (6.76 x AGE) + 66

For women: BMR = TMB = (9.56 x WEIGHT KG) + (1.85 x HEIGHT IN CM) – (4.68 x AGE) + 655

As an example, consider the case of a man 20 years weighing about 60 kg and measuring 180 cm:

(13.75 × 60) + (5 × 180) – (6.76 × 20) + 66 = 1656

For a woman with the same physical characteristics, the result would be:

(9.56 × 60) + (1.85 × 180) – (4.68 × 20) + 655 = 1468

Then calculate how many calories you burn per day during your workouts and adds them to your BMR. You can use the following checklist to determine this number by choosing the factor that best suits your level of physical activity.

–   Sedentary (little or no exercise per day) = Multiply the BMR by 1.2
–   A little active (some exercise / 1-3 days a week) = Multiply the BMR by 1.375
–   Moderately active (moderate exercise / 3-5 days a week) = BMR by 1.55 Multiplies
–   Very active (intense exercise / 6-7 days a week) = Multiply the BMR by 1.725
–   Extremely active (intense exercise every day of the week, or with two drives) = Multiply the BMR by 1.9

The total number is calories you need to maintain your current weight. To return to the examples above, and assuming that both are moderately active athletes, the total would be:

Man: → 1656 x 1.55 = 2566

Woman: → 1468 x 1.55 = 2275

If you want to lose fat while building muscle tissue , you should eat just below that number. For example, if your maintenance calories are about 2300, you have to eat about 2000. In this way, it is possible to lose weight and keep the muscles that you had.

Regarding time management, you can organize a schedule for carbohydrate intake and fat. If you prefer to lead you in the morning, you have to take your serving of carbohydrates at breakfast and book the slow digestion of fats for dinner. Take your carbohydrate foods just before and immediately after your workout. This way, your body will have a source of energy available for your training. As post workout meal, carbohydrates play an essential role in promoting hypertrophy and building of muscle tissue. Do not forget that the type of food and supplements you consume after your workout will determine how your body will react in the following hours.

Proteins, carbohydrates and fats to include in your diet

Strength training requires a proper intake of protein . The recommended dose is 1 to 1.5 g per kg (2 pounds) of weight. You have to distribute them throughout the day, with 5 to 6 meals, with intervals of three hours. Reserve meals with more protein for periods of little activity.

Supplementation is also a great help to get the most out of your workout.Complete your diet with multivitamins dailies, pre-workout formulas , of digestive enzymes , and isolate whey protein . To help your recovery, take the BCAA  after your workout and glutamine before bed.

Here is a list containing all that is needed to guide you when you organiseras your meal times, from the macro-dense protein andcomplex carbohydrates to the essential fatty acids for fuel the body at optimum levels:

Eating well is not only to improve your performance

Eating well is not only to improve your performance. This prevents fatigue and breakage …! Because our body is very busy during the effort, and he must not miss anything! To prevent sores and keep fit, follow our tips!

How to avoid the shot bar or breakage during sport? By making the right food choices!

Tone plate!

To prevent the change of course, must be full of energy before exercise! For that, no secret: you have to think carbohydrates. It is the fuel footballer! These sugars will allow the body to store resserves directly used during the game.Pasta, rice, potatoes, bread … so must imperatively appear in the menu.Warning: take your last meal at least three hours before the event. Otherwise, the energy used to digest risk of you defaulting on the ground …

During exercise, these are the sugars that give you back a boost in case of loss of power. You can opt for soft drinks (not too concentrated) or cereal bars. Also consider the dried fruit is an excellent easily assimilated energy snack. They provide, in addition, valuable minerals for muscle activity (especially potassium and magnesium).

An iron!

sports nutritionIron is a trace mineral that enters the composition of the red cell hemoglobin, myoglobin muscles, and many enzymatic reactions necessary for cell respiration. It is an essential element to keep fit and avoid the cons-performance. From the perspective of the coverage of needs, meat, especially red meat, is the most interesting source: it contains the form of iron is best absorbed by the body. Furthermore, meat, poultry or fish will promote the absorption of this mineral from other foods. They are thus essential food to avoid deficiencies. But swallowing iron-rich foods is not enough! It should also consume vitamins (C, for example) that facilitate the absorption of this mineral.So do not forget the fruits and vegetables. In contrast, other foods such as tea or coffee decrease its absorption. To avoid !

No bobo!

To stay strong and avoid small accidents, you must maintain your entire body, focusing on the muscles and bones.

  • For muscles: Meat, fish and eggs are rich in protein to help maintain muscle (contrary to popular belief, red meat consumption has no effect on the risk of tendonitis). The proteins also involved in the production of bone matrix.
  • For bones: Dairy products at every meal to ensure adequate intake of calcium and protein, which help strengthen the bones. Please note, dairy desserts (custards, creams …) provide less calcium than yoghurt and fermented milks.Alternate cheese and milk to limit fat intake. Do not forget vitamin D, essential for bones. She hides in eggs, butter and liver in particular.
  • For the body: Fruits and vegetables, which give you fiber, vitamins and minerals to keep the body at the top. They also provide you with the antioxidants to fight against injuries. Eat at least five fruits and vegetables daily, fresh canned or frozen.

In practice, see our races for athletes to make good food choices. And do not forget to drink regularly.

7 tips for diet and dry

7 tips for diet and dry

dry weight

To lose weight successfully, you know what to do sport and not rely solely on the regime. Of course, without sport this works but we may end up with a soft thin and unattractive figure. When talking about sports with the regime, it is thought primarily to running or other endurance sport.But there are better and more efficient!
The best way to lose fat is to combine the sports of endurance, strength and speed. This is the winning combination! To help you achieve your goal, here are 7 tips for diet and dry.

How much weight can you lose in a diet?

If you are overweight and need to lose weight accumulated over the years – or after a goodground connection – you must have reasonable goal as the loss of about 1 kg per week. This is a realistic objective and not excessive. Wanting to lose more is quite possible but losing weight may be muscle mass, and this is not desirable at all.
In fact, losing muscle lowers metabolism that is to say, consumption of calories your body. What being a victim of the “yo-yo”!

For an overweight of 10 kilos, it will take on a diet of 2 months and 1/2 variable among individuals. Some will lose and much faster at the beginning of the regime, for others it will be slower. For example, if you are obese with a large excess fat and in addition you are retaining water, you probably lose more than a kilo per week because your body loses water stored in excess over fat loss.
in most cases, the loss of one kilo per week will be a good and reasonable pace.

Why diets do not work?

As we know, the plans do not work in the long term. This caused a stir in the press and that’s what most studies show that studied the effectiveness of these schemes. You lose weight but we take the kilos over time, with a little bonus. Here, we offer a path that has proven itself and that works.
People usually turn to drastic diets or miracle methods found in magazines and are victims of the “yo-yo”. Indeed, the body adapts and reduces its basal metabolism when it is facing a “shortage” that drags on. It is then obliged to spend less energy.

Energy intake in calories of these restrictive diets are generally low, and protein intake not always suitable. The body will then draw directly into the muscles – reserves of protein and energy – to compensate for this lack. Less muscle, it is the lower metabolism so calories burned by the body.

These deprivations that can not last forever, they eventually crack and show the usual diet before, or else let go squarely on the worst food.
They regrossissent even more than before by eating “light” because the metabolism decreased and the body made reservations in case of another famine … These diets also deprive vitamins and minerals, with adverse consequences for health (including calcium). In addition, social life is affected because dieters long are constantly tired or aggressive. And it is the spouse or children that support …
In short, as you can see, restrictive diets are ineffective and harmful in the long run.

What weight do during a diet?

The weight will help you during your diet – and after – to stabilize your weight. With an increase in muscle mass, you will increase your metabolism and therefore the number of calories you consume at rest. The regime may be followed by a “dry” – a diet in the jargon of bodybuilding – is a difficult time to live for the practitioner training. This should lose its fat and try to keep the maximum muscle to show a dry physical and sharpened, see skinned.

For the beginner bodybuilding – or fitness – who decides to couple his diet to lose fat with sports sessions, you can look under bodybuilding program to set up your program. There are many programs tailored to the level and goals of a beginner.

The easiest way is to do all the body during exercise, 3 times a week. Add to your strength training 3 cardio sessions per week as running.

For others who are already training or have completed a ground connection , it is best advised and even during a regime to train in short series, not to lower its charges to avoid losing muscle.It can also increase the rest between sets because it gets less and less quickly when dieting.Indeed, during a diet there is decrease in maximal exercise capacity due to the reduction in the stock of muscle and liver glycogen, due to the restriction of carbohydrates. It is not the time to try to increase its performance.

Must do cardio for the regime?

The cardio is helpful to lose calories and raise metabolism during and after the session for several hours. The long drive will eventually consume a little fat but do not abuse under pain of being flat and buler muscle.
The cardio session can be done preferably during the days off (for beginners) or after weight training (for trained), always after! Leave on 3 sessions per week. We can do 20-30 minutes of cardio if you Casez session after weight training. If a session is dedicated to cardio during a rest day, 45 to 60 minutes will do.

Another way to increase energy expenditure is to have an active life other than to stay on the couch and cultivate laziness. Some simple examples are to be applied as the act of walking instead of taking the car, not to watch TV or play video games, walking in and out with your children, do housework more often, a little lower heating, etc … It is acting on his lifestyle and change bad sedentary habits.

How to eat during the regime?

As a result, some nutrition tips to help you set up your diet weight loss or dry:

DO NOT LOWER YOUR CALORIES BRUTALLY!

This is certainly the best way to lose weight but mostly in muscle mass! Rather, it is advisable to gradually reduce food intake.
For percentages of each nutrient, if we want to lose weight and limit the loss of muscle mass leave on 30% of calories from protein, 20% fat and 50% carbohydrates. Use the calculations thetable of calories present in the dietary part of the website or online calculator calories of this website.

MAKE 4-6 SMALL MEALS A DAY RATHER THAN THREE HEARTY!

Many nutritionists recommend that this way of eating. The advantages are many: increased metabolism (digestion), better absorption and utilization of nutrients and calories, improved hormone production (endocrine system), increased protein synthesis, faster recovery, stable energy rates etc. You have to eat more often and distribute the calorie intake.

EAT QUALITY PROTEIN SOURCES!

If you are new to strength training and that you know nothing about nutrition, see the website of the nutrition section to be sensitized on the importance of protein when doing a diet with weight training.
Whether you are in the plan or dry, eat quality protein at each meal and vary your sources to maximize absorption. For example, you can complete animal protein with vegetable or starch from legumes. Keep a high protein intake but not excessive. We suggest 1.5g / kg weight of the protein body to a diet with the sport, and 2 to 2.5 g / kg for those who do weight training and want to dry and sharpen. In practice, an athlete of 70 kilos will take 2 x 70 = 140g of protein, spread over 4 or 5 meals and snacks.

PREFER COMPLEX CARBOHYDRATES RATHER THAN SIMPLE!

Reduce carbohydrates gradually but never delete the long term to keep enough energy for your daily activities and your athletic training.
Following the appraisal and the results of diet on your body, it will adjust this setting that is ie increase the good carbohydrates – low glycemic index . – if there is too much weight loss or decrease if you do not lose enough
simple sugars high glycemic index may be consumed during or after the meeting to speed recovery and replenish glycogen. Must be adjusted depending on the input intensity of the session. It is better to reduce the consumption of carbohydrates in the evening to avoid storing them as fat. The evening meal is high in protein and low in carbohydrates.

CHARGE PERIODICALLY CARB!

Reload carbohydrates stimulates muscle anabolism. Carbohydrate charging is a technique used by bodybuilders for not being flat. It prevents the restricted diet lowers too much energy levels and hormones. This allows the muscles to recharge glycogen and keep the strength and volume.Also think that strength training is catabolic, that is to say, it destroys the muscle. To limit this catabolism, eat carbohydrates after training or during session. This cyclic power principle is the basis of zigzag regime discussed on this website.
In some systems, there is the principle of jokers meal (once or twice a week) that recharge and be fun once in a while to take psychologically and socially.

EAT LOW FAT BUT ENOUGH FOR YOU!

To hunt for fat to not swallow a single gram is harmful to health. We must eat enough to avoid deficiency. Prefer oils rich in essential fatty acids (olive oil, nuts, fatty fish etc) and never go below 10% of calories.

OPT FOR FOODS THAT HAVE A GOOD INDEX OF SATIETY!

It is those who stuff, feel fuller and stall. Are: whole grains, fibrous them, vegetables, legumes, fruits, oatmeal, etc.
They do not make you fat and fiber are poorly absorbed by the body. In revanchent it help you avoid cravings and you feed properly. You should not be hungry during your diet otherwise you throw on the worst food. For this, you must eat the right foods, often but not necessarily more in quantity and calories.

SOME SUPPLEMENTS CAN HELP YOU!

The supplements have an effect “thermogenic” are increasing heat production by the body. The include caffeine or guarana, stimulating fat burners . Those herbal such as blackcurrants, Orthosiphon, artichoke, dandelion have some interesting properties. Others are lipotropic such as choline, inositol, guarana, chitosan or Citrus Aurantium. They can be more during a weight loss diet but mostly bet on good nutrition.

How to check the results?

There are several ways to assess and verify changes in your body during your diet. One can use a compass to manually measure in several points of body fat under the skin. There are alsoscales to impedance. They give an initial response although these values, not always reliable, are to be taken lightly. They nevertheless possible to assess changes in muscle and fat.
The best way to check your appearance in addition to weighing is the measurement of waist circumference. Also ask the opinion of another person – a relative -. To assess your physical changes because when we see every day, it is difficult to evaluate things
According to the appraisal and the results, it will adjust your diet that is to say increase the caloric intake if you lose too much weight and muscle volume or decrease it if you do not lose or not enough.

And after the diet, what should we do?

If your goal was regime see the dry , lighter voila you of those extra. You have reached your goal, you are finally dry and have not lost too much muscle mass. Maybe you want to stay in good shape now to a low fat. But know that it will be difficult to take in muscle mass in these conditions, the gains will be slow and weak. Furthermore, we must always monitor the power supply.

If your goal was to lose weight to improve your figure, must now stabilize your weight. You’ve gained good experience in strength training, cardio training and nutrition has fewer secrets for you. Your goal now is to find a balance between keeping a workout and healthy eating but not as strict as that used to lose fat. We need the energy expenditure is now equal to the caloric intake.

bodybuilding diet: diet to build muscle

bodybuilding diet: diet to build muscle

Written by experts Ooreka

In bodybuilding, diet is a key to good muscle building, as well as the knowledge of morphological type , or the drive .

Good nutrition requires knowledge of the principles ofnutrition of the muscles and the definition of a regimeadapted.

muscle and calorie diet

nutritious tomato components

The body needs energy to function. This expenditure is themetabolism , a process that varies according to gender, age or morphology of people.

Strength training is a physical activity that requires even more energy. It is therefore essential to assess the caloric expenditure to determine the appropriate diet.

The idea is not to consume too much not to take fat, but also to eat enough to get in shape.

  • Men spend more calories than women.
  • Teens need more energy.
  • Calorie consumption generally decreases from 40 years.
  • More physical activity is intense and more regular energy needs are important.
  • The hormones also act as weighting element: equal activity, two men of the same morphology and the same age can have different metabolism.
  • The average BMR is estimated between 1200 and 1300 kcal per day (includes only the respiratory and digestive functions). It amounts to 2500 kcal / day for non-sporting men and 1800 kcal / day for sedentary women.
  • A sport can grow calorie consumption up to 75%. Energy intake must be adapted.
  • If you follow a weight training program , you can assess the caloric expenditure through this little formula: (height in cm – 100) × 40 = number of kcal / day or for a 1m80 man (180-100) × 40 = 3200 kcal / day

Knowing eat properly for bodybuilding

It goes without saying that excess fat fast food is to be banned. We must take into account several criteria for adequate nutrition to bodybuilding:

  • Spread well calorie intake during the day: 25% in the morning, noon 40% and 35% in the evening is the perfect balance . This is to be weighted depending on the pace.
  • Spread well the intake of protein (50%), carbohydrates (30%) and fat (20%) . This percentage is to understand caloric intake and not by weight. Be careful to read the labels …

Food basic rules to build muscles

Here are some basic rules of food preferred to build muscles:

  • Take time to eat in good conditions:
    • sitting at a table in a good position not to store fat in the wrong place, do not eat standing or watching television,
    • take the time to chew to facilitate the integration of food,
    • the protein mixtures are not meals. Snacking is prohibited.
  • Eat everything in reasonable and measured quantities: adapt the contributions of food and money.
  • Eat balanced by favoring protein to build muscle (meat, eggs, fish, soy …).
  • Do not neglect carbohydrates (cereals, fruits, vegetables …) and some fat (vegetable oil, fish fat …).
    • Never forget carbohydrates or lipids, they complement proteins and their absence may disrupt the metabolism and cause health problems.
    • It is the practice and habit that find the right balance.

Hydration and weight

Hydration is part of the diet. It is a pillar that must not be neglected in order to avoid injuries such.

Basal metabolism requires drinking a liter of water per day:

  • When does weight training, that figure is growing naturally.
  • It is therefore important to drink enough before the meetings, during the sessions and after the sessions. No need to wait thirst, drink should be a ritual.

Between the exercises, it is rather advisable to drink small amounts frequently than once a large amount.

Strength training can be a more effective way to lose fat than cardio

Strength training can be a more effective way to lose fat than cardio.

The practice of bodybuilding is not just about muscle development. By increasing the basic metabolism, it helps our body to spend more calories at rest. The cumulative cardio, strength training is a great way to eliminate fat even while you sleep! Explanations.

Metabolism in the service of the elimination of fat | Cardio-training or strength training? Lose fat while you sleep! | How to build muscle?| Calculate your BMR | Read also | Read more | Book

 

Metabolism in the service of the elimination of fat

false beliefsMany people think that bodybuilding is only used to gain muscle and it does not lose fat. This idea is wrong. By developing muscle mass, strength training increases basal metabolism and helps lose fat over the long term.The muscles are heavier than fat, one can certainly take a little weight on the scale but parallel refine its silhouette. Also read our dossier Strength training: the benefits to all levels .

The metabolism

The metabolism is the set of reactions occurring in the cells of our body:

  • to produce energy from nutrients (catabolism)
  • to synthesize the elements which our cells need to function (anabolism)

More commonly, the metabolism is described as all the energy expenditure of a person.

The BMR , or basal metabolic rate is the amount of minimum energy for our body to survive. It is the energy that we spend 24 hours, being the most complete rest, to ensure vital functions: organ function, maintaining body temperature, cell renewal, muscle activity. Basal metabolism depends on several parameters: gender, height, weight and age. For example, basal metabolism of a 35 year old male weighing 70 kg and measuring 1 m 70 is approximately 1640 kcal. That of a woman of the same age weighing 60 kilos and measuring 1 m 65 is 1370 kcal.

When we eat fewer calories than our body spends our body draws on its fat stores (triglycerides stored in the skin and around the organs) and sugars (glycogen stored in the muscles and liver). This leads to weight loss.Attention, it is neither to deny nor eat anything: not eating enough or playing a sport without a sufficient and balanced caloric intake, the body may have to dip into muscle mass. But the loss of muscle fibers is an irreversible after the age of 25 years.

Reviews and comparison of cardio watches

Jolie shows cardioA selection of 25 sports watches at the best price

The heart rate monitor has become an essential tool of the sport, whether to train, lose weight or simply maintain its shape. But current watches offer much more than just reading the pulse.Depending on the sport, they boarded an impressive number of additional features to make the most of its output. What happens next?

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Lost more calories by increasing metabolismTo burn more calories, so just increase its metabolism. This can be done several ways. For example, eating consumes energy and therefore increases our energy expenditure. The temperature is the same: a cold shower forcing our body to burn calories to maintain its internal temperature. Physical activity, cardio training for example, greatly increases the metabolism, not only during the event but several hours later. You can find more information about this topic in our article: how to effectively increase metabolism .

This same principle applies to the rest: by increasing the basal metabolic rate, we will manage to expend more calories during inactivity, such as sleeping!

Strength training increases the basal metabolism

Max protein Definition

The practice of bodybuilding has the effect of developing muscle mass. The generated weight gain helps to increase basal metabolism. Moreover, during recovery, the muscle uses energy to rebuild, increasing metabolism naturally this. Finally, more muscle takes up the volume, the more it needs energy to function. This is true both during physical activity (endurance sports) at rest (basal metabolism).

To illustrate this principle, consider the example of a car. Our muscles are comparable to its engine. Glycogen and fat is stored fuel when we eat. The fuel consumption of the vehicle depends on two parameters: the size of the engine (the engine) and activity (the Plan). The car will consume a lot at high speed or a coast. It is this principle that is applied in endurance sports: more activity, the higher caloric expenditure is large. Now, increasing its displacement, for example by putting a larger, more powerful engine, the car will spend even more fuel to operate because its engine is more greedy. Similarly, developing our muscles, our body expends more calories and therefore more fat, both during physical activity at rest.
 

Cardio or strength training? Lose fat while you sleep!

vibrating platforms: an effective way to build muscle

body vibrationThe low frequency vibrations applied to our organization trigger the stretch reflex, a muscle contraction reaction in response to these unwanted solicitations.On a vibrating platform, the muscles contract between 25 and 50 times per second! 2 to 3 sessions of a few minutes a week is sufficient for a complete muscle building. A 10 minute session equivalent to 60 minutes of intensive training. Learn more

Endurance sports increase metabolism during exercise time and only a few hours after. The effects of such a run last up to 24 hours after the activity. During high intensity efforts,split exercises for example, the metabolism can stay higher up to 72 hours after exercise! During this time, more fat is burned including during sleep.

In comparison, a weight training session allows to spend less calories but its effect on metabolism is more durable.Muscle mass increased as the days and muscle power consuming throughout its reconstruction, basal metabolism increases. Thus, the organism spends more energy at rest.In the long term, more fat is burned.

Combining regular weight training and cardiovascular workouts, so visible it can increase its metabolism so more fat is consumed during and after exercise, including during sleep!

Fats are the main energy source used by the body at rest and during physical activity of low intensity (over 80% of the energy expended comes from fat). Increase the basal metabolism is so much more about their elimination.
 

How to build muscle?

Gaining muscle is to increase their muscle mass. After age 25, the number of muscle fibers decreases. It is therefore on the volume of fibers that work is done. You can earn 10% to 15% dry mass by performing appropriate exercises.

To develop muscle mass, three conditions must be met. It is necessary :

  • a specific training program because of sets and repetitions with heavy loads
  • a nutritional program rich in protein
  • rest

Electrical stimulation is also a convenient and efficient way to build muscles. It is particularly effective for the abdominal muscles and back. See our fileElectrostimulation: recognized virtues .
training program

Literature and Internet abound on the subject. We give here some basic tips. You will find exercises and photos on the site of Akelys .

It is muscle by lifting weights or using your own body:

  • Make several sets of repetitions of the same movement.
  • Allow 3 5 sets of 5 maximum 10 repetitions.
  • If you are able to perform more than 20 repetitions of the same exercise, the weight is not enough, increase.
  • Plan short breaks between sets (1-2 minutes).
  • Practice of 2 to 3 sessions per week for 20 to 30 minutes.

For a map and exercises to do at home without equipment, we recommend the program 66 (6 sets of 6 exercises) our Fabien partner, trainer: This program allows to track video gestures to do to build muscle effectively and safely. See the program .
Food

The muscle to grow, needs a fuel: the protein. It must also carbohydrates as an energy source and lipids for cell construction.

In a specific regime of mass gain, the balance between proteins, carbohydrates and fats is different from a conventional diet. We need more protein meals and provided less fat and carbohydrates. Protein should represent 40% of daily calorie intake against only 15% in a typical diet. It is commercially balanced meal replacement ready made (the gainers) with the right amounts of carbohydrates, fats and protein and can be eaten instead of a meal (see gainers offered by our partner and enjoy Fitnessboutique our coupon ) as well as protein products to develop muscle mass while reducing body fat (we recommend protein High Definition at Anastore, a whey whose protein concentration is optimal, no artificial sweetener or flavoring, without GMOs and using very few additives).

conventional power and ground connection system
Differences between conventional food and a ground connection scheme

Please note, this particular diet should be limited in time (4-6 weeks maximum) and only be conducted only in the specific context of a mass uptake regime. The massive intake of protein can disrupt the body, cause bloating and stomach pain. Consult your physician before undertaking such a scheme.

Your diet should also stay within your daily calorie needs and contain the nutrients necessary for your body (vitamins, trace elements, fibers, etc.). Drink lots and not skip meals, especially breakfast which helps the body startup and prevents your body to tap into muscle mass.
Rest

Allow 24 to 48 hours of rest between two sessions to allow the muscles time to recover. Indeed, it is during rest that the muscle grows. During exercise, muscle fibers are micro-tears. The muscle rebuilds and strengthens during the inactivity following, becoming stronger than before the effort.

Do not accumulate weight training and cardio sessions on the same day.

SHAPELY MUSCLE

shapely muscle

SHAPELY MUSCLE

GOAL :

Regularly provide quality calories essential for muscle development to gain muscle quickly without taking body fat for conditions close to the Fitness competition.

 PROGRAM FEATURES

– Ratio of contributions in macro-nutrients: Carbohydrates 50% / 38% Protein / Fat 12%
– Number of Meals & Snacks Middle / Day:  6
– Mean Time between shots: 2 / 3h
– Hydration Average / Day: 2 Litres

The food type for the muscle

SOME PRINCIPLES GENERAL NUTRITION

Your results depend on the quality of your diet and quantities which will be linked to your goal. There are 4 kcal per g of protein per g of carbohydrates, against, there is 9 kcal per g lipid. It is recommended that about 5 meals a day to maintain muscle growth while maintaining a constant blood sugar.

Never jump meals, and drink 2 to 3 liters of water daily for optimal muscle volume.

Among the carbohydrates, choose those with a Glycemic Index (GI). Regarding protein, be sure to bring at each meal in order not to degrade your muscles, when your body needs it most, whether the protein foods or protein powders . For fats, avoid fat cooking (prefer the oven or grill, or steam), and favor from fat dried fruits, fish, olive oil and avoid any form of saturated fat. For seasoning, replace salt with herbs or spices.

 

 

A fitness entrianement for muscle curve

SPECIFICS OF SHAPING MUSCULAR SYSTEM

The main thing that will determine your progress in bodybuilding remains primarily your total calories and your intake of supplements .

Complex carbon hydrates are preferable (cereals, wholemeal bread, pulses, brown rice, pasta ….). It is cooked quantities.

Make sure you absorb your carbohydrates with protein foods rich (white meat, fish, egg whites,) it will be more effective.

Fatty acids Omega 3 are recommended for a fast weight . They are found in fish, among others, are known to repel fatigue and give energy. Therefore encourage called unsaturated fats they are a source of energy (walnut olive oil, …) and your vegetables for your intake of vitamins and minerals.

So just a few minutes after ingestion, the amino acids are ready to be used by the muscles.

IMPORTANT:  This program is a database  provided for information that should help you determine your own program based on your body habitue and your own genetics. It is possible that your metabolism requires some adjustments from the characteristics of the city program to ensure optimal progression.

HARDCORE MUSCLE GROWTH

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HARDCORE MUSCLE GROWTH

GOAL :

Regularly provide quality calories essential to dry muscle development to gain muscle quickly without mass gainfat.

 

PROGRAM FEATURES:

– Ratio of intake of macronutrients: Carbohydrates 40% / 48% Protein / 12% Fat – Calories Average / Day:Approximately 2800 Kcal – Number of Middle Meals & Snacks / Day: 6 – Mean Time between shots: 3-4 Hours – Hydration Average / Day: 2-2.5 liters



 

SOME PRINCIPLES GENERAL NUTRITION:

Emphasize the quality of food intake by the amount to get the best result, just the amount depends on the purpose.
For the record: 1g carbohydrate = 4 kcal; 1g of protein = 4 kcal; Fat 1g = 9 kcal

To maintain constant blood sugar and promote a constant anabolic state, it is customary to make at least 5 meals a day, without neglecting or skip any meals. During these meals and snacks, be sure to generally choose low glycemic index carbohydrates (sugars) and avoid simple sugars.

The fact to distribute these proteins during each food intake provides the ability to assimilate fully, they can not be stored for later use. The food plan should prioritize large part to the protein-rich foods, to supplement if necessary with protein powder.

Whey protein for lean muscle

Drink about 2 to 2.5 liters of water daily to soak up the water muscle cells and make them more bulky, while providing hydration.

Prefer cooking methods without fat (grill, oven, steam), and have a light hand on the salt and sauces. Season with spices of preference. For fats and good fats, remember to introduce good fats like nuts, fish, olive oil …

 

PLAN SPECIFICS TAKING MUSCLE SEC:

To ensure the increase of lean muscle mass, you have a slight excess calories daily compared to calories burned.
However, the challenge is to provide just what the body needs to for expenses and needs generated by the training necessary for muscle growth. excellent training boosters can help you to be more productive workouts
excellent food quality, adapted to this principle ensures dense muscle and dry. Add fat burners is sometimes useful for controlling its lean mass ratio.

 

This type of program is usually reserved for those who want to gain lean muscle and have no trouble gaining weight.

Although the intake of carbohydrates (rice, pasta, potatoes, cereals, etc ..) is required to gain muscle, however it will adjust the quantities and make the choice of majority in glycemic index foods low not cause storage form of fat.
proteins (meat, fish, eggs, dairy products), but also supplements whey, or the complex of amino acids …) is required to feed the muscles and should be made of particularly common way and supported.
foods rich in fats are limited by ensuring focus mainly on good fats.

IMPORTANT  :  It is up to you to define your own diet program to build muscle, based on such generic order information we provide you. Due to differences in metabolism, morphological type and genetics, you’ll need to adjust some of the recommendations of this program or review the choices or the amount of food provided to get the best result.

feeding program taking hardcore muscle

HARDCORE LEAN MUSCLE GAIN PROGRAM FITADIUM TEAM:

This program is based on a standard dry muscle taken 2800Kcal.
The quantities are cooked.

It can be adjusted upwards or downwards depending on the size and metabolism of each.

Moreover, to fit better in a typical day of a non-professional, the contributions were allocated as follows:

– Breakfast: Approximately 700Kcal
– Snacks morning: Approximately 350Kcal
– Lunch: Approximately 600Kcal – Snacks afternoon: Approximately 350Kcal – Dinner: Approximately 600Kcal – Snacks evening: Approximately 200kcal

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