Period after training and what should be rewarding

bodybuilding suplements

Without a doubt the post-training period are the most important times and embarrassed to take advantage of nutrition in building healthy muscle.
We will determine the post-training period as three hours immediately following intensive training and at this time preparing most of the muscles in the body to absorb nutrients will work literally like a sponge and absorb everything presented to muscles.

To Zllk very important during this time frame nourish the body the appropriate elements of the foods and supplements will significantly increase muscle.


Let's take a quick look at what needs to be done after intensive training period should reduce muscle breakdown and body must be placed again in the case of anabolic (muscle building).

Restore blood sugar levels and glycogen must be fed muscles of the proper nutrients to facilitate recovery and growth.

This can be achieved through and 2 meals  of food at some point after coming out of training.

First meal must be in liquid form completely, because your body is in a state of high tension literally be in a state starving and you need to be renewed this imbalance in the fastest way possible and meal liquid are digested faster than any and another meal and this helps your body to start re- the same building immediately.
And should have a meal after exercise idealism as follows:
1/30 to 40 grams of whey protein.
2/80 to 70 grams of simple sugar (dextrose wonderful source of simple sugar).
3/5 grams of creatine.
4/5 to 10 grams of glutamine (optional).

And should be all these ingredients mixed in water and consumed within 30:0 minutes after the completion of the exercise and also suggest taking a quantity of vitamins high efficiency with this meal.
This simple meal liquid will help accelerate the process of muscle growth and helps in the process of compensation muscle lost during exercise.

The second meal of great importance thing for taking 30 - 60 minutes after the liquid meal.
Should consume your second meal, which should come from foods.
These should be in the meal must be rich in protein and carbohydrate sugar.

Why do people use anabolic steroids?

One of the main reasons people give for abusing steroids is to improve their performance in sports. Among competitive bodybuilders, steroid abuse has been estimated to be very high. Other athletes, the incidence of violence is likely to vary depending on the specific sport.

Another reason people give for taking steroids is to increase their muscle mass and / or reduce your body fat. This group includes some people who have a behavioral syndrome (muscle dysmorphia) in which a person has a distorted body image. Men with this condition think they look small and weak, even if they are large and muscular. Similarly, women with the syndrome think they have the fat and flabby air, even though they are actually lean and muscular.

Some people who abuse steroids to increase muscle size have experienced physical or sexual violence. They're trying to build muscle to protect themselves. In a series of interviews with male weightlifters, 25 percent who abused steroids reported memories of childhood physical or sexual violence, compared to none of those who did not abuse steroids. In a study of women weightlifters, twice as many who had been raped reported using anabolic and / or other drugs steroids bodybuilding course, compared to those who had not been raped. In addition, almost all those who had been raped reported that they markedly increased their bodybuilding activities after the attack. They believed that being bigger and stronger would discourage further attacks because men find intimidating or unattractive.

NINE TO GROW ON

Power up your own postworkout meal and also fixed muscle mass growth directly into motions basic rapid acting carbhoydrate health supplements and also foodAs an important lifter, it was any drumbeat pounded directly into your own storage banking companies to the issue it ought to be an automatic reply "Lift, next take in necessary protein. inch Healthy proteins may be the building block associated with muscle mass. Oahu is the essence associated with just about any suscessful weight training diet program. It is in order to anyone could possibly get through weak to help prodigious. Healthy proteins is not the only essential nutrientto experience following instruction, even though. Carbohyrates usually are important as well.For a long time, bodybuilders take in both equally protein as well as cabohydrate supply ummediately right after workout routines. That strong one-two mix sates the period intended for development additional aggressively as well as effectively compared to healthy proteins obtained by itself. The cabohydrate supply you decide must be with the fast-digesting wide variety. This type of carbohydrate makes its way into the bloodstream in a short time as well as surges insulin amounts, replenishes muscle groups, kick-starts muscles development procedures as well as blunts the release connected with cortisol (the catabolic hormone that increases muscles breakdown). Feeding on cabohydrate supply as well as prteinright right after education is among the individual smartest thing that can be done to maximize outcomes from the fitness center attempts. For this dinner, you might have several options from which to choose inside both equally products variety as well as whole ingredients, such as carb products that are obtained in addition to healthy proteins natural powder, healthy proteins premixed using cabohydrate supply as well as ingredients that could be swallowed using healthy proteins shakes. Listed here are the top choices:
1. CARB POWDERS
2. MIXED LIQUID CARBS
3.CARB GELS
4. GLUCOSE TABLETS
5. PROTEIN PLUS CARBS IN POWDERS AND DRINKS
6. WHITE BREAD
7. RICE CAKES
8. BAKED POTATOES
9. TABLE SUGAR 
    

EAT BEFORE BED TO BUILD MUSCLE FAST

EAT before bedtime

While you sleep, your body is essentially in a state of fasting and amino acid on the muscles to fuel your brain in the absence of food. And since any muscle loss will negatively affect your metabolism, so it will also hamper your efforts to lose fat.

WHY IT WORKS: Eating before bed means that the amines are taken from the meal, not the muscles. However, we do not recommend swallowing carbohydrates - just protein and / or fat. Some good choices are cottage cheese, Greek yogurt, natural peanut butter, nuts, flaxseed oil and casein protein powder - all slow-digesting, high protein sources. Research has shown that casein can also help to stimulate the burning of fat overnight.

Proceed as follows: Eating Well 8 ounces of low-fat cottage cheese, 1 tablespoon of natural peanut butter or a spoonful of powdered casein protein.

Trick to Build Muscle Fast

TRAP IN YOUR DIET

You can lose weight and stick to a clean diet, but at the same time, sometimes less - aka the traps - can actually help you lose fat. This does not mean that you should eat fast food every day, but can increase the intake of calories and carbohydrates in general one day. You can even have a meal of what you want: pizza, hamburger and fries, lasagna, etc.

WHY IT WORKS:  When you have been on a strict diet, levels of the hormone leptin principle for the fall. Leptin keeps hunger down and metabolism, and their levels are divided essentially burn fewer calories, but eat more. Overfeeding increases leptin levels, which keeps your metabolism high and low hunger, allowing you to burn more calories and consume less.

Proceed as follows: increase in calories from 25 to 50 percent of one day per week and at least twice the carbohydrate consumption that day.

five options to help you build a barn-door back

It is virtually impossible to build a big back without at least one rowing exercise into your routine. Here are five options to help build a new barn door .
Row of silos BACKSPACEEvery type is a compound , meaning that highlights many muscles at the same time . First, the lines include the latissimus dorsi and the small muscles of the upper back outside: the infraspinatus , small round major and minor and rear deltoids. Your lower trapezius ( diamond center back ) will also work , especially during the contraction of each rep . Meanwhile, the biceps contribute strength, and forearm help support . According to the rowing exercise , the spinal erectors can also get into the act .
The parties have two main functions : pull the arm down and pull the arm back . Chins , sweaters menus and force you to take the first , and rowing emphasizes the latter . Because of the mechanics of these movements, exercises air weapons tend to be better for the width , the range is best for thickness. However , the range will also help you to grow in width , especially if it includes a section of depth at the beginning of each repetition.
Popular options BACKLISTFive paddle and how to perform each for optimal results .
# 1 . ROWSBarbell dumbbell rows will require more equipment than its name suggests , and yet , they are certainly the best increase in the overall mass of the elevator single again . Other lines offer better stretches and contractions , but that proven classic lets you carry the weight.
To maximize the stretch, some coaches are placed in a block bar, plate or bench. It is recommended that you place in a bank , which is potentially dangerous and the balancing act can affect your performance. You may be better to keep feet on the ground and slightly bend slightly upwards, so that the plates remain high bar find .
# 2 . LINES T -Bar If your gym is not a T- bar, you can improvise with a standard barbell . Place one end of the bar on the floor against a wall, in a corner and place weight ( like the handle of a heavy dumbbell ) for this order to tone it down . Load the other end , with its required strength , then drag a V - AAS in this face , against the collar .
Hold the handlebars , keep your knees bent and back arched , and pull the bar up until the dumbbells touch your chest . Lift your torso slightly with each repetition. T- bar lines offer more barbell stretching because it can easily start each repetition of a deeper position and because of its position close hand. As with dumbbells, your erector spinae receive some attention, but resist the temptation to shake up and down heavily with each repetition , as this will divert too much pressure on the lower back , reducing the pressure on their backs and can cause injury.
# 3 . GYMNASTICS ROWSPerformed arm both dumbbell rows are a great way to stretch the lats. The balance of your arm does not work ( and perhaps the corresponding knee) on a bench or shelf. Take a dumbbell and keep your torso almost parallel to the ground . Pull the dumbbell at your side until the weight touches your chest . Either the trip weighs slightly forward in the final phase of each repetition to maximize traction . Is it the same number of sets and repetitions on each side. Try these five simple movements of rowing around bigger,
# 4 . Cable under ROWSBecause unique stretch , exercise tends to focus on the hard to reach lower lats otherwise . You can use almost any variety of bar, but V - parallel and place your hands close together , maximizing the lat stretch . Sit with your knees bent . In the initial position , the handle should be close to your feet, if you need to reach before starting each repetition. From the stretch position , pull the lever toward the abdomen while leaning back so that the trunk ends perpendicular to the floor . Resist the temptation to lean back further, as this will distract your lats.
# 5 . Gyms ROWSMost MACHINE have at least a rowing machine and some have a variety of mechanical options. You sit perpendicular to the ground or leaning forward . Anyway, his chest resting on a pillow . Various machines allow stretching and contraction due only to configurations and positioning of the lever handles or pulley .
Most machines have separate handles , allowing you to get your hands beyond their sides and get great contraction. Because these machines restrict the movement of the torso , which also minimize the risk of injury to the lower back and allow a person already suffering from low back pain to work safely behind her. On the other hand , also prevent stretch maximize lat .
BACKDRAFTBeyond starting point, you generally must complete four lat exercises for three or four sets each. To try to maximize your reach.
Choose two elevators based on pulling the arms down ( chin , pulldowns , sweaters ) and two in which you pull your arms ( lines). Rowing exercises to include are a matter of personal preference, but try to choose different movements. For example, if you do the dumbbell rows , but also T- bar rows . Perform , for example, sitting in place of cable lines.
If your current routine reiterates chin and draws more lines , add a rowing exercise and drop one of airguns movements. The division shall be broadly similar between the two movements , but if I had to choose , rowing do a better job of building a new thickness and width of the milestones, dominated or sweaters . Rowing is essential for bodybuilders , because it is a man in a boat . Do not get caught by a creek without a paddle , and do not try to build a big back without a lot of lines .

Which Burns More Calories? Larger Muscle Groups or Shorter Rest Periods

Most bodybuilders change their major muscle groups weight training for insulation, hammer cardio equipment and machinery, because they reduce calories and get ready for a show. However, new research shows that sticking to basic core exercises to burn more calories. There is evidence that the amount of exercise is an important determinant of the overall oxygen consumption and energy expenditure during resistance training. Several studies have shown that the total oxygen consumption is higher in high-volume exercise protocols against the low volume of exercise, so do not forget to increase the amount of games while preparing for a contest. Most bodybuilders use short rest periods to increase calories burned leading to a contest, but rest periods may not be as important as the choice of exercises for large muscle groups. Researchers from Brazil have conducted four men trained as random protocols (5 sets of 10 repetitions with 15 repetitions maximum with a big leg press charges) and small muscles (chest flye) group exercises, but the rest time various short (one minute) or (three minutes) extended periods of rest. Oxygen consumption increased in all protocols, being higher in the exercise of leg-press on the chest flye, regardless of the recovery period. The remaining intervals of increased consumption of oxygen induces minute accumulated in the leg press, but not for chest flye. The total energy expenditure was mainly influenced by muscle mass. They found that the leg press generates more metabolic activity of the chest flye, whatever the duration of the rest period.

Bodybuilding Essentials

Most of us could name a few must-haves when it comes to living the good life, a roof over your head, friends and family , maybe a cup of coffee in the morning? And " heart " of your body are equally vital water , oxygen , vitamins and minerals, and of course (especially if you 're a bodybuilder ) good food. In the jargon of nutrition, essential nutrients are those that the body is absolutely necessary to have a well balanced diet , as it can not produce itself. Although it may feel like that when dieting , carbohydrates are , technically speaking, is not necessary . Physiologically, however, the carbohydrates can certainly help to do the work in the gym, but many of you reading this know that it is perfectly possible to maintain and reinforce a low-carb diet if your cycle time or the appropriate carbohydrate intake .
Some food components are actually needed , however. Essential and essential amino acids (EFAs and AAE , respectively) fatty acids are needed by the body for normal functioning , such as vitamins and minerals, but also make special contributions
when it comes to building muscle mass. AGE and EAA (and / or its metabolites ) create a signal "go" vital to activate protein anabolism . List team nutrition for muscle growth , muscles , essential fatty acids and AAE are the two captains and MVP .
Fats that make you grow
The two essential fatty acids, the typical Western diet is rich in linoleic acid ( an omega - 6) and , conversely , missing alpha - linolenic acid (ALA , an omega - 3). ALA is the first known
healthy omega -3 called EPA and DHA ,
found in fatty fish like salmon and
fish oil supplements. EPA and DHA are truly major metabolic agents omega - 3 lineage, not ALA . ALA can consume more , for example, linseed oil , increase levels of EPA and DHA , but the conversion is unfortunately very low (10% at best). This is especially true for men with a diet rich in fatty acids and omega - 6 linoleic acid. DHA is really vital for the operation of the base , but it is so bad diet ALA converted , in practical terms , DHA is itself an EPT .
So what happens if you supplement with DHA and EPA fish oil generously rich ? In short, you get much more for your money when foods rich in protein anabolic swallow . Small and large
, just two months daily supplements of fish oil ( 4g/day with 1.86 g EPA and 1.5 g DHA ) stimulated the rate of muscle protein synthesis by more than 50 % after laboratory " food " controlled ( an infusion of insulin and amino acids) . You read : protein synthesis increased by 50 % or more! This is due to the " molecular machinery " of protein synthesis ( mTOR and p70S6 kinase enzyme ) is activated basic way to enrich your muscles with EPA and DHA. What adds to the recovery capacity mass weight training is not yet known, but if you 're like me, it seems a safe bet to supplement with fish oil if it is not already Indeed, for its cardiovascular benefits and anti - inflammatory .
NOT All are equal
 
Aminoacidos . When it comes to the essential amino acids, branched chain amino acids ( BCAA ) are the best known in the world of bodybuilding, and with good reason : BCAA account for nearly one -sixth of the protein in skeletal muscle (and a third food EPA ) . BCAA year break , but fortunately a BCAA supplement reverses it . Better yet, BCAA supplementation increases fat oxidation and reduces post-exercise muscle pain and damage.
The BCAA , leucine is considered the top dog . This amino acid leads to the muscle protein synthesis by the activation of mTOR ( like fatty acids) and other mediators of protein synthesis in both rodent and human muscle. Acting alone , leucine is both anabolic and anti -catabolic and provide many of the same metabolic effects of BCAA administration together.
Other ( non- BCAA ) amino acids all have demonstrable anabolic actions too . The EPA act in unison are in fact so powerful that only a meager six grams are used in research studies to max out protein synthesis after reaching weight. Then the other BCAA have anti - catabolic and anabolic perhaps , activity and other EPA also anabolic in muscle tissue , but the essential amino acids are not overtly anabolic in nature. Getting enough protein is also necessary to set to become a bigger bodybuilder - but you can not go around eating EPA instead of complete protein sources . However , EPAs are the necessary components of muscle tissue. These essential nutrients are actually a primary signal of growth in themselves and are, therefore , essential to maintain or gain new muscle mass .

Extreme Eats for Extreme Muscle -part2-

Three . Create a fibrous Foundation
Fiber is essential for good health and particularly important when you eat a lot of protein in an attempt to fill the muscle solid body . In truth , most bodybuilding diets are too low in fiber , because the former bodybuilding propensity to avoid vegetables because they tend to believe that the food " fagot " is not supplied with all that is worth the time you need to eat . Of course, this is not correct.
Fiber provides the manufacturer with several key benefits , the most important is the prevention of constipation by providing bulk to the stool . This is an important point because many bodybuilders that are high in protein and low residue diet without
are plagued by problems such as constipation and hemorrhoids. The fact is that high protein diets are , by themselves , constipation. It may seem strange to write about it so bluntly , but it's true warning and very important for bodybuilders . This is because a bodybuilder constipated have a slower metabolism, which is bad for the absorption and utilization of nutrients, and is the exact opposite state looking for a bodybuilder.
Constipation leaves a feeling of slow bodybuilder , gas and slow. Try to train as it is almost against -productive. Fortunately, the fiber can save the day. I prefer to eat my vegetables . I love them. I eat raw in salads , grilled or steamed type . These types of plant fibers are known as insoluble fiber. These include green vegetables and other vegetables like salad . Insoluble fiber has the advantage of being relatively low in carbohydrates
while having the advantage of providing the body with many minerals and essential nutrients phytochemicals. Diets high in fiber helps to accelerate the volume of stool in the colon. As a result, it helps prevent colitis and hemorrhoids.
There are also soluble fiber, such as oatmeal
. Soluble fiber accelerate the transit time in the colon as well , but tend to have a carb a little higher . Soluble fiber may also have the added benefit of helping the cholesterol levels in the blood. Of course, if all these stories fiber scares you, you can always use something like
natural psyllium powder form of dietary supplement. Anyway , just make sure that the fiber makes its way into the natural diet.
April. Maintain adequate hydration Critical Mass
I believe that water is the most neglected of all the essential nutrients . A healthy adult is over 50 % water, making it the most abundant substance in the body. So , water is even more essential for the bodybuilder that all proteins taken in. If you look at the composition of your body as a model of what we should eat , then it should be clear that water weighs more than most things ingested. Because a healthy body is composed of more than half of the water , followed by muscle and fat and other elements, our diet should reflect these proportions.
From the point of view of health and fitness , fitness standard diet tends to be very acidifying
due to high protein and low residue. If you add to that a low water consumption , the result can be painful kidney stones. I 've seen too many bodybuilders and fitness freaks who do not have proper hydration. In my experience as a doctor , the worst of these guys tend to be coffee drinkers too. Maybe it is because caffeine is a mild diuretic and can dehydrate your body to work even faster. But proper hydration is critical for muscle growth , since , while the protein may be the most common structural component of muscle contains mainly water and amazingly true. This explains why , when the body is dehydrated, your muscles will flatten quickly.
The dietary point of view , one can not expect the body to freely enter anabolic muscle building state amid poor hydration . There simply is no way all that you take in protein which will be put to use and stacked on the biceps without sine qua non of good hydration status . Think of it as a list of priorities . You want your body to build muscle , but your body does not move until he gets a few glasses of water first. Guess who will win this argument ?
May To meet the requirements of essential fat
Almost any experienced muscle builder knows that he must take generous amounts of protein to build muscle while maintaining carbohydrate intake under control so that these benefits are lean and hard rock. But the error I found too experienced these guys do is let go of the fat intake , as well as the average person.
I remember the days when I trained with Lee Labrada . It was honestly a time
 
Labrada was one of the best bodybuilders in the world, second only eight time Mr. Olympia Lee Haney . During his competitive days
seemed the only thing that kept hitting Labrada Haney was the extreme mass
missing. Labrada was small in stature , gaining more mass would have been essential to reach that next level . But he could not put . He and I talked a lot of power at the time, and always argued with him that his diet was too low in fat to win the big muscle. He was a proponent of eliminating all fats can
. I could not disagree with him . But to his credit, but too late to reverse Haney, Labrada finally admitted that he felt he was right. Several years later , through his company of dietary supplements, Labrada Nutrition has become a natural fat products such as EFA convert gold and many others.
The concept that I want you to understand is that dietary fat is not only essential for overall health , but is also a key element for extreme muscle growth that rivals the largest food protein. Of course, to get the right type of fat is also essential. As the protein consists of some essential fatty acids "amino" ( building blocks the body needs to get food), some fats are "essential" fatty acids too. Essential fatty acids (EFAs ) can not be manufactured by the body from other substances and must be ingested
to meet this dietary requirement. To build muscle , while the protein essential amino acids can be your best anabolic macronutrients , essential fatty acids can be your best anticatabolic macronutrients.
In short, when it comes to building lean muscle mass , there are many other food concepts worth understanding. However, for those embarking on the weight of the road, after these five golden rules that will start strong. For the more experienced , suggests even take a moment to review the five to make sure you have not been sufficiently tested in any of them. No matter how much you know, try to check your ego at the door and be as objective as possible to self- evaluation. I myself regularly. You might find one or more are not included and you thought they were, and therefore hold their gains . Make the necessary changes and return to the route.
Remember that bodybuilding is a process of continuous learning.
It is also quite humiliating . It seems that you have to understand how an idea or concept applies to your own body, you get older and your body changes . So you need to make adjustments . But the only thing I can say is that my five golden rules of food are basic methods to follow through with your bodybuilding efforts .

Extreme Eats for Extreme Muscle -part1-

For those who just want to get to work , develop, and build muscle, the world of bodybuilding nutrition can be an intimidating place .
Despite the great food supplements, pre-workout elixirs , hormone enhancers , pump amplifiers, and secret formulas that promise the world , absolutely nothing can replace proper nutrition. When it comes to extreme muscle building , there are some basic rules that I teach. Here is a sample of five golden rules appears .
1 . eat frequent
If the extreme muscle building is all about what you eat and when you eat , then serious bodybuilding Brawn would be easy and you can do everything on one side with a good meal every day. Only eat half a cow and her biceps may explode. But this is clearly not the case . In fact , when you eat can be as important , if not more important than what you eat. One of the biggest mistakes that a bodybuilder who want huge muscles can do is ignore it in favor of the narrow focus on quality proteins into oblivion of what I call " the rate of food. "This term refers to the rhythmic frequency of meals needed throughout the day to build muscle. Means Poor food Cadence with long periods of little or no food intake and then try to compensate by pushing the extra food . as I always say, you should eat, because it feeds on time , not because they are hungry . If you're hungry, you do things . Foods suitable for big muscle building required that the metabolism is calm, relaxed and cared for. This is achieved by dividing into many small meals separated by more than a few hours, instead of one or two large separated by more than three hours meal portions. to be more precise , with four and a maximum of 10 small meals a day is much more effective for building muscle to take exactly the same calorie content of foods, but only divided into one to three meals a day.
Many meals allows you to spread your protein intake throughout the day , optimizing absorption. Frequency of poor meals not always mean that you'll be too hungry for one or more meals and stuff
risk a bodybuilder should definitely be positive . Stuffed be not only crushes the appetite, but the belly swell . Bloating reduces the propensity of your body to absorb vital nutrients and increases their tendency to store what he perceives as excess calories as body fat . Thus, if it takes too long to feed ,
the body tends to binge eating and slam the breaks on metabolism. As a result, the same calories that were supposed to be used for building muscle and provide energy to the rather stored as body fat quickly , leaving you tired and listless . With smaller, more frequent meals spread throughout the day and is the best way to stay calm and focused on the metabolism anabolic ( muscle building ) .
I found a male bodybuilder will gain mass should space your meals no more than three hours apart. So long stretches devoid of nutrients are removed. Just remember that what constitutes a meal bodybuilder in this case is not the same as the power of a normal person . In fact, only relatively large meal should be breakfast. After that , all meals should be small and include not only solid food , but protein shakes .
Two . Follow adequate protein intake
Bodybuilding is actually the result of the destruction of the body in the gym, with the construction that comes in the form of muscle repair . Dietary protein is essential to repair the muscles and make them larger . The human body needs the protein called "complete" because they contain all the essential amino acids. These specific essential amino acids found in the highest concentration in the flesh of animals and animal products . While bodybuilders need all animal protein throughout the day as part of their frequent feeding . As such , bodybuilders are very sensitive to the depletion of protein because they are seeking a degree muscle almost "natural" and disproportionate , while maintaining low body fat . Although the average 30 year old man , you can not even have a gram per kilogram of body weight per day, a serious bodybuilder may need to double or even triple that amount depending on their size, the intensity of the training , and number of other factors.
The application of this knowledge to my cadence model good bodybuilding food , we went to a general rule about 20-30 grams of protein every two to three hours before. When it comes to protein intake for building extreme mass , another key point to remember is not to overdo it . Too much of a good thing is a bad thing. As I said , good food cadence is critical and should never be hungry, but there will be few occasions when the idea of ​​eating another meal protein makes really sick . At times like this strike, the key is to listen to your body and push it . Instead obsessed with losing muscle , a copy of the food or is going to be a little catabolic . What I mean is to ignore the protein meal uncommon for your body tells you too . No fear they will lose ground . All that will happen is that the muscles flattens a bit, but squeeze more densely .
On the other hand, if you do not have to listen to your body and yourself instead of feeding, you can stimulate the catabolic response in physiological compensation in the form of muscle breakdown and fat accumulation . Again , the rule is to fulfill three hours of care Cadence two protein foods while being sensitive to the time when your body does not cooperate and you want a short break.

four Critical Keys to Muscle Growth

Research has finally revealed the genetic code of muscle growth. The most powerful force in our body is to prevent big gains muscle myostatin . This protein is encoded directly in
our genes and occurs at different levels and in all our lives. In short, the highest blood levels of myostatin , the more your muscles break down and become smaller . When levels of myostatin are high, even in the best conditions for training and diet , muscle building is almost impossible. Perhaps that is why so much effort in the gym and do not realize the benefits sweats . However, when the levels of myostatin are lower , flowers proliferation of muscles. Myostatin not only wreak havoc in the gym. On the contrary, can torment us throughout our lives. It has been well established that myostatin levels increase with age and physical deterioration (loss of muscle mass and increased body fat ) that accompanies aging . (1,2) In addition, myostatin influences also tested in a large number of diseases, including but in no way limited to debilitating diseases, HIV infection , heart attack , congestive heart failure , muscular dystrophy , cancer, and sepsis. (3-10)
But fear not ! There are natural ways that might be able to reduce the scourge of myostatin expression to optimize health , maximize muscle growth, and slow the aging process.
Intense resistance training
It seems that everyone these days goes to the gym . But the intensity with which actually entail? Training intensity is the key to reducing myostatin . Perhaps the best available research to tell us what comes from a study determined and compared the magnitude of changes in myostatin and insulin-like growth factor 1 (IGF -1) for muscle strength and muscle mass in response to resistance training in healthy men . The study involved 20 healthy men aged 18-45
studied for 10 weeks of intense resistance training . Arm strength measured ( biceps curls ) , increased muscle ( cross section of the upper arm ) , IGF - 1 and serum myostatin . Although there was a significant increase in resistance (30 %) and increase muscle ( 12% CSA), IGF - 1 remained unchanged. Meanwhile the study subjects of myostatin decreased on average by 20.3 % over 10 weeks. (11) These results were highly significant and consistent with a study of the loss of muscle myostatin before that showed an increase in plasma myostatin less than 12% corresponds to a loss of about five pounds on average skeletal muscle of lean body mass during 25 days. (12)
fundamental difference in the previous study was the intensity of the workout ! So in total , while weight training can help to decrease the expression of myostatin , which was the intensity of resistance training that caused the biggest changes .

The structured fasting
Monotonous diet is something almost everyone knows . Membership in the structure of a system can become boring , repetitive, and in fact against -productive. Consistency and regularity of meals, but boring as hell, are evidence of the fundamental processes in the bodybuilding lifestyle will definitely have their place when it comes to promoting
a good physique. It is true that regular diet is essential to fight against catabolism. You should never be hungry, nor should throat until you are stuffed . But then it should be the basis for the management of your fitness routine , do not forget that the expression of myostatin always lurking . This is because you still have moments where the thought of more food will literally sick. I suspect that this is caused by periods of overexpression of myostatin . Indeed , studies tell us that the expression of the myostatin gene and caloric restriction are related . (13) But whatever the mechanism, it is a critical time when you need to temporarily make the standard weight and avoid foods for a short period
using a rare day of fasting to their metabolic advantage . I call it " structured fasting " because
as I do , there is a rapid and complete core . The key is to include a hearty breakfast at the beginning of something like proteins , milk and oats. After that, it is not food in general , but with copious amounts of water throughout the day. To do this, at least a couple of times a year, and it works like magic to clean the system , restart your metabolism and , in my opinion, is the expression of myostatin in control.

acidification body
Animal research has shown that myostatin is active in the presence of acid (low pH ) . We found that " systemic overexpression of myostatin " to induce a profound loss of muscle mass exactly like what we see in human cachexia syndromes
. (14) If you think the controversial provision that the pH of the body can be influenced by what we eat , then this may be
yet another natural method for inhibiting the expression of myostatin . In theory, they are called " acid-forming foods ," said produce acids during digestion and metabolism. Depending on their origin , there is a long list of foods that are said to acidify the body. So it is a matter of degrees. But included among these are the most powerful sources of white sugar, sweets, refined foods , preservatives, coffee, cocoa, tea and wine. However, it is this that is called the " alkalizing foods " like vegetables (lettuce , spinach , kale , peas, cauliflower , celery, carrots , tomatoes, etc. ) , melons (especially watermelon, melon and melon) and nuts ( almonds, chestnuts ) . I want to emphasize that there is no evidence of alkaline approach - power to cause a sustained increase in blood pH really . While there is no denying that the diet can certainly influence the pH , the question is how and to what degree. Personally, I always feel better and stronger when I called " alkaline foods " Part of my diet. I think for myself and the athletes I work with , we tend to take a ride in a very acidic. This is partly due to the constant barrage of lactic acid in the blood of training and competition with loads of regular protein than we give ourselves to recover. In the back of my mind So somewhere
that I that I should take this alleged insanity a bit. But again , this approach is more science fiction than science fact . Of course, this would hardly be the first time that today's science fiction is science fact of tomorrow.
Isolate Dry fertile egg yolk
In 2006, the survey found that a natural substance known to inhibit myostatin is in significant changes in store -bought chicken eggs fertilized standard levels. (15) In essence, it was found that the power of myostatin inhibition of nature was there in our food supply. Fertile eggs are consumed regularly and are sold in organic markets across America . Since it is essentially eggs develop chickens that are 100% natural and are considered by the Department of Agriculture of the United States no better or worse for you than store bought eggs standard ( nonfertile ) . But what really separates the common eggs fertile eggs are about 20,000 cells barely visible to the naked eye. Protein " follistatin " , along with a number of other biologically active natural cofactors , lies in these cells found throughout the yolk membrane . These factors are released into the steps of the membrane in the egg yolk to promote early embryonic development and rapid growth. From the standpoint of treatment, the challenge was to preserve the biological activity , increased concentration, and stabilizing effect. Continuation of intensive research and finally a complex process of "managing high" produced the first product of its kind . Only new MHP MYO -X (based on MyoT12 ) is clinically proven to lower levels of myostatin . Subsequent research has further confirmed that the active ingredients of the fertilized (dry ) isolating fertile egg yolk and absorbs active not only in humans but also resulted in the average serum myostatin fall temporarily average 46 % of subjects study for about 12 hours . (16,17)
In conclusion, it should be clear that we can certainly affect levels of myostatin naturally. But the real excitement comes when he realizes that it is not only to build muscle mass. Inhibition of myostatin could be the key to accelerate the healing of a serious injury or illness . It may also be the key to a truly legitimate and safe way to prevent the aging process . Remain very much in line with that, because the future will reveal more .

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