Archive for the ‘Muscles’ Category
MUSCLE EXERCISES
Many college athletes ask how they can “increase volume” for confronting members stronger and bigger, their own team or competition. Strengthen your athletes know the critical components to gain muscle mass: strength training and calories.
Add calories to add muscle
If the main objective is to increase the size of muscles, athletes need to work with a strength training program challenging and “fill” your daily food intake with 500 to 1000 calories. With calories from the three macronutrients (carbohydrates, protein and fat), the body can use proteins obtained from food to build muscles. But if the athlete does not consume enough calories the body’s protein reserves are used as energy and muscle gain is limited. Contrary to what most athletes believe, the amount of extra calories needed for lean muscle mass does not have to come exclusively from the protein.
The protein is only part of power
Amino acids are the building blocks of proteins. Although proteins provide amino acids to promote muscle growth and recovery of strength training, the most important macronutrient for building muscles are carbohydrates. Adequate intake of carbohydrate loading to the body with the ideal form of energy for stronger workouts and saves amino acids for muscle building and recovery. Although the protein needs of athletes are higher than those of nonathletes, research shows that most athletes can eat enough protein without the use of additional supplements or following a high protein diet. A protein is found in meat, poultry, fish, dairy products, eggs, nuts and dried beans.
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Muscle Gain Mass (II)
What about carbohydrates
This type of food is the staple food for marathon runners and athletes who run, because it is readily available fuel. With regard to those who want to increase their musculature, some recommend not eating at night because it could generate increased fats, while others pay no attention to this point. At this point we can affirm that each person reacts differently and it is best to see what its purpose is physical and organize based on that diet.
Those who have trouble gaining weight and have low levels of fat in your body can consume carbohydrates two hours before bedtime because their rapid metabolism may generate a negative caloric balance during the period of sleep. And as for those with higher percentage of fat, is more beneficial to consume carbohydrates in the morning because at that time energy demands are greatest.
It is necessary to take into account that not all carbohydrates are equal: they are slow-acting simple as sugar, honey, white bread, cookies and are the low glycemic index of more rapid action as sweet potatoes, oatmeal, yogurt The latter are better for those who want to control your calories.
The best thing for the athlete that rises slowly in weight, but you want to gain muscle and lose fat might be ingesting a carbohydrate meal consisting of hypoglycaemic. For example, the extra oatmeal protein powders can be a source of immediate fuel saving muscle glycogen stores.
The saturation of glycogen is associated with increased muscle and if you run out can mean a metabolic change in muscle protein becoming fuel.
There on the other side are those who increase their mass with great difficulty. In addition Read the rest of this entry »
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Muscle Gain Mass (I)
What foods to eat to increase muscle mass?
To gain muscle mass is necessary to eat more but at this point we must be extremely careful, because fat does not mean eating more fat, the ideal and necessary to increase muscle mass while decreasing the percentage of fat.
According to Dr. Jackie Berning, University of Colorado, United States, those who are very thin and want to grow in size to consume a higher percentage of calories, but in parallel it is important to influence muscle growth by an intense training routine under load. For this specialist to increase muscle mass is desirable, in the case of men, increasing their caloric intake by 500 to 1000 calories and for women between 250 and 500.
To follow this plan properly we recommend a weekly climb about a quarter kilo, the important thing is not to reach more one kilo per week because that will surely increase the percentage of fat in the body and is necessary to lower the amount of food.
Supplemented aerobic work
There is also a group of people who have difficulty to increase their muscle mass and your body parallel possess about 15% fat. Such a person must control their calorie intake well and yet can perform aerobic work to burn stored fat. It is recommended to do a routine of between thirty and forty minutes three times a week. In this way the body uses up fuels and get rid of excess fat. Read the rest of this entry »
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