Better eating: With training and nutrition for success
The training plan is executed and yet you do not see in the mirror the figure you dream of? Maybe it lies in your diet. When we were eating, we were decisive on the training success. With the following tips, you can better control your diet and avoid muscle building errors.
Better eating: Tune in training and nutrition plan
The body needs certain building blocks to sufficiently care for and build up muscles. Through this food we feed the organism the necessary energy and valuable nutrients. The better the nutrition, the more effective muscle building can be. Regular training should then be accompanied by an adapted diet to achieve the best possible results.
Better eating: Setting realistic goals
Do you generally feel fitter and punish the silhouette or become the next cover model with Sixpack? Set yourself smaller, realistic goals and go one step further. For example, you cannot remove body fat at the same time and build muscle mass. For muscle building the body needs a lot of energy, in order to lose weight you should always consider a calorie deficit.
Better eating: The varied diet is very important
Many athletes make the mistake and do not feed themselves versatile. Any tag chicken with rice and broccoli? Nothing to say! Make your nutritional plan varied and vary the ingredients. The must-have: many fresh vegetables that you already prepare.
In general, plant foods can cover your needs very well with carbohydrates, proteins and fats. Good sources of fat with (many) unsaturated fatty acids include:
- Peanuts and walnut kernels
- Linseed oil and other plant oils
Better eating: Put on egg white
In proteins you do not get ahead, if you can take off or build muscle! Amino acids, which are building blocks of proteins, are very important. The fist formula for athletes reads: 1.5 to 2 grams of egg white per kilogram of body weight per day. Nutritional supplements (supplements) are not necessarily necessary, but helpful, to support the nutritional plan for muscle building.
Whether three large or five small meals: Every person is (s) different, a Königsweg does not provide. Between meals, they should lie around for three hours, allowing the body to digest the food. Important: Time to eat while quickly filling up deposits after the sport. Continue to snack on snacks. And if you want, then you should prepare them yourself, for example these healthy and protein-rich recipes.
Better eating and plenty of drinking, Alcohol girls
When optimizing your diet, you should be on a high liquid supply. Then: Muscle tissue consists of one bulk of water, while the sport is also lost in liquid. Mineral water and fruit peel are ideal thirst quenchers. Alcohol should be an exception. Already in low amounts it slows down fat metabolism and reduces the exercise effect.
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