If you were at the beginning of weightlifting know calories - and nutrition - and anguish very useful

 If you were at the beginning of weightlifting know calories - and nutrition - and anguish very useful

What inspired you to weight lifting?

Everyone lifted weights entered this profession for a reason .. I personally bidet iron play because I want to go back to the agility and strengthen my body .. Each of us has his own reasons in weight lifting .. either body wants to ask or respect .. found that weight lifting fun and be able to spend leisure time in the weight lifting .. or .. the most important reason they sport a healthy

Are you ready to face the difficulties?

Weight lifting is not as easy as you would expect .. Do not mistake what I want Tfhenne Okhovk .. But if you Kdha medicine .. I have seen many people raise their weights for several weeks and then come to naught (something downright sad) .. advice from me, "Do not start lifting weights but If you are determined to continue ".. but .. What Sadhark that tried?

Weight lifting

Weight lifting or body building apply to three main things1) - Nutrition2) - Exercise

3) - Rest

1) Nutrition

There are three key resources eaten by the body, namely:Carbohydrate CarbohedricProtein Protein

Fats Fats

Carbohedric Carbohydrate:

1 gram of carp = 4 calories.Carp is the source of energy for the body. When you take carbohydrates, and consumed as energy stores or lotion.There are two types of Rbs:- Carbohedric complex Complex Carbohydrate- Carbohedric Simple Simple CarbhydrateCarp complex takes a long time to convert it into energy. The simple, the body digest quickly gives too much energy, but for a short duration. You as a person lifts weights want to focus on the complex carp. This way you can provide the energy your muscles throughout the day and chances are stored as fat carp much less.Foods contain a good amount of carp:Rice. Bread. Potatoes. Beans.
For example, you burn per day per 2,000 calories per day if you need 3000 calories3000-2000 = 10001000 claimed the imagination of the muscles and the muscles tarry here Menthiat burnout Farrah feed your muscles and kept TqoihnProtein Protein:1 gram of protein = 4 calories.This is the most important food source must be focused upon, because the protein is the source from which builds muscle, and muscle building is at the end in the sport of weightlifting. Protein consists of 20 amino Lion Amino AcidThe human body Evzr only 9 types of amino lion, the body setting calls to the 11 remaining species. It is necessary to focus on the food to contain all kinds of amino lion. Same thing with carp, the excess is stored as fat protein.Excellent sources of protein:Milk. Chicken. Meat. Some types of grain.It is said that a person in order to build huge muscles, it needs at least 1 gram of protein per pound of the human body, or rather 2.5 grams of protein per kilo of the human body.Example:Person's weight to 70 kg needs about 150 grams of protein a day.Always buy Haoarma (meat Ks) after lifting weights and drink a text-liter milk, this is a good source "and" "normal" "" of the protein. . And who wants meat Ks vinegary focuses on a mixture of protein Protein Shake.

Protein is a mixture of syrup contains a high amount of protein (24 grams to 50 grams) and is used to provide the protein in the body, and the family that I do not eat meat Mstadhavtna many, concentrating on protein imminent. Some say that it is unhealthy because a chemical source of protein.

Fat fats:

1 gram of fat = 9 calories (more than twice the protein or carp)This should reduce the source of it because it is the spoiler in body building, for example, the abdominal muscles will not show if burned forever if the fatty layer to cover, and for this reason, for example, people liters huge muscles but does not appear because the fat Agheitha. Do not get me wrong this is not meant refrained from fat. Only reduced them.
Aoki then finished classification of food, now we will move on to the amount of food you need
Think of me think of her .. Do you think that the person will build muscles not? Certainly not .. order to build muscle you need nutrition and healthy eating, of course. If you want big muscles. You have to feed fed large. This means that 3000 calories a day. And make 40% protein 40% carb 20% fat.

Best time of corrosion which is after exercise, in this time is to build muscle, but there are other time is also important, which before sleep, because during sleep the rest time (we will talk about this subject in the Department of comfort), and you're sleeping muscle adoption need separate protein Bnaútha, I Personally, I drink a mixture of protein or cup milk before bedtime.

2) Exercise:

Say for sure, of course, exercise is important and essential thing that needs to remember .. the problem arise here .. What is the workout? Do you rehearse in a healthy way? Do you rehearse in an orderly manner? Do you know what you want to build muscle?There is another part of the exercise, a fitness exercises or regular Cardio Exercise, and this is important to burn fat in the body and healthy for the heart.
Oki you're ready to move to lift weights, you have less of coach that gives you the right course for your body and if you Mptdy there in each hall or club course for junior beginners
For example, I go five days a week and tabular as follows:Monday: ChestTuesday: back + abdomenWed: legs + shoulders + Trapezius + the forearmsThursday: TricepsFriday: Biceps + belly
Do not forget that before the raises the weights must be prepared for the exercise by standby. For example, use the machine running (and make them sit walk, but Mo) for 5 minutes, this is an important point to stimulate the heart and circulatory system. Then do chest compression Push-ups if you want to exercise the chest or triglyceride, or do Pull-ups if you want to exercise Biceps or back

Is very important to protect before lifting, but may face penalties such spectacular rupture in muscle cells and infection may become eternal.

3) Rest:

This point is no power but from God ignores many people, and without them would not be able to muscle growth. When you lift weights, it breaks and destroy muscle cells replace them with new cells, and scientific replacement or rather if growth does not occur when a person relaxes. The rest is all what makes you comfortable and there is no pressure on you. And you should not exercise the same muscle, but after 48 hours (minimum) from the last exercise in order to give full time to grow. HereMost people do wrong, when a person trained to chest muscle, for example, it should be used muscle Turayeceb also, if formed table where day workout triglyceride following day workout chest (and vice versa) this is a mistake because you did not make the muscle rest. The most important time is the muscle growth is bedtime, so we should eat protein before bedtime. As someone who lifted weights, you need at least 10 hours of sleep.

Share :

Tweet

✚

Related Post