●抑菌香体 运动更轻松 许多MM不敢到健身房运动，有很私人的理由。比如个人体质较易出汗，“香”汗淋漓时既担心影响旁人，带来尴尬，又影响了自己不能享受运动的愉悦感。但逃避总不是办法。为此从此谢绝运动更是因噎废食。此类问题其实可以求助科学。
Fortified "muscular" approach
Muscle growth requires fortification, in order to show the beautiful muscle in the summer, from now on we should pay attention to the nutritional supplement and strengthen. Ongoing shaping men's bodybuilding, from the following aspects will be able to see changes in muscle in just a few weeks.
To 75 kg of fitness enthusiasts as an example
Breakfast: 5 slices of bread or two bread, milk, 2 bags (500 ml), 1 egg, egg white 3
Early snacks: banana one, whey protein drink one cup (280 ml
Lunch: rice / bread 250 grams, chicken breast / fish / beef 200 g, 1 part vegetables (about 200 grams), peach / apple / banana one, milk 500 ml
Movement: Fitness drink (before exercise and movement, after exercise) 500 ml
After exercise: Jianjining powder (immediately after taking exercise) 25 g, (immediately after taking exercise) 5 grams of creatine
Dinner: 200 grams of rice or noodles, chicken breast / fish / beef 200 g, 1 part vegetables (about 200 grams), apple / peach / banana one, milk 500 ml
Interpretation of dietary nutrition
1, provide the body with adequate calories
In order to promote muscle growth, calorie intake must reach eight 50 kcal per day per kilogram of body weight or more, if a 75 kg man, wanted in a short period of rapid growth of body weight a day, you need to summarize the eight 3750 kcal of heat, this heat can not only meet the tissues and organs of the basic functions of the energy needs, but also provides ample heat for muscle synthesis.
Recommend increasing daily consumption of 4-5 meals muscle lovers, sitting at work, after exercise, or before going to bed, can be properly ingested food.
2 protein is an important material for the synthesis of muscle
In this recipe, almost every meal has a high-quality protein, such as breakfast of eggs, egg whites, lunch and dinner, beef, chicken breast, as well as whey protein drinks and healthy muscle after exercise meal, these foods are proteins The main sources.
The main ingredient is a protein of muscle, without an adequate supply of protein, you can not build up muscle fiber structure, it is difficult to stronger muscles, and even muscle protein decomposition due to excessive training.
3, carbohydrates can not be ignored
Many lovers of great importance to increase muscle protein supplement, but they ignore the carbohydrate (staple food) intake. Increase muscle and a daily intake of at least 400-500 grams of staple foods such as bread, rice, bread, pasta and other key nutrients these foods are carbohydrates. It is worth mentioning that the fruit also contain some carbohydrates, can increase muscle while snacks, exercise, eat some fruit, such as bananas, grapes, etc., in order to increase the intake of carbohydrates. A proportion of dietary carbohydrates for energy to reach 60%.
Carbohydrate is the body's most important and also the most direct and economical source of energy substances. Adequate intake of carbohydrates can not provide enough energy for the movement of high quality, but also muscle during strength training can be decomposed for energy proportional to a minimum.
4, trace elements to strengthen
Demand for micronutrients although rarely, but not only can not be ignored, but should be emphasized. B vitamins such as vitamin B1, B2, B6 and metabolism and protein, amino acid metabolism is closely related to energy, including vitamin B6 are many amino acid catalyzed reaction cofactor, these enzymes play an important role in the metabolism of proteins, and trace element chromium has given the role of reduced fat gain muscle at the same time promoting the burning of body fat, can promote the growth of muscle protein ...... therefore, increase muscle enthusiasts need to strengthen the supplement of trace elements, such as increasing the diversity of foods to avoid eclipse, adequate intake of vegetables, fruits and so on.
In addition, with increased sweat loss during exercise, the body will lose a lot of vitamins and trace elements, so for those who should be the right amount of muscle growth supplement every day, before and after the six-halo sports drink to add a variety of vitamins, trace elements of sports drinks is very necessary.
Interpret food nutrition
To drink sports drinks during exercise fitness drink to replenish the amount of training leading to energy consumption knife, losing moisture loss as well as vitamins and other nutrients. To fitness drink, for example, 50 g of solid fitness drink contains calories 232 kcal, to ensure energy supply power during exercise, to avoid muscle protein breakdown for energy, can increase the effect of exercise to avoid fatigue. In addition, but the body also contains a variety of minerals drink, Victoria Zhu hormone and taurine, etc., can be added electrolytes and vitamins at the same time make sugar.
Jianjining powder promoting muscle creatine with carbohydrate synthesis factor ratio of 1: 7 supplement, absorbing the best. Immediately after exercise training in accordance with protein and carbohydrate ratio of 1: 4 intake, can be well absorbed by the body more quickly eliminate fatigue. Jianjining powder that will increase muscle needed nutrients combined in accordance with the proportion of science, and therefore increase muscle effect is remarkable.
Creatine Creatine use can often make the muscles grow more with less, it is also widely recognized as a safe and effective nutritional supplements increase muscle, increase muscle enthusiasts can significantly increase lean body mass and strength. Oral creatine allows muscle phosphocreatine content increased by 20%, increase muscle explosive power and endurance, so that fitness can be a higher intensity training, through "the muscle strength, muscle power generation," the circulation, promote muscle growth. At the same time the water into the muscle creatine makes muscle cell volume increases, in favor of muscle cells to absorb amino acids, protein synthesis, increase the speed of muscle protein synthesis and promote muscle growth and text.
Refining sexy muscular nutrition Cheats
Eat three meals a day will make you eat a lot of protein and fat, which will bring bad fat absorption and counterproductive. For fitness enthusiasts, every 2 to 3 hours a feeding is the best state, so that the muscles can get a steady stream of nutrients, but not caused by excessive accumulation of fat nutrition. For many nine-to-five office workers, it is difficult to have such a condition, at work in the fasting state means that long-term muscle loss. For those depending on the muscle as important as life friends, choose nutritious meal package or energy bars instead of a meal is a great choice.
To diverse types of food
If you eat every day is almost the same thing soon disgusting. As we often change the training program in order to avoid feeling like boring, you have to constantly changing your diet, the best way is to buy different foods each week. This not only makes your balanced diet, but also let you know your body reacts to different foods. Do not eat immutable things.
Nuts: almonds, hazelnuts, walnuts
Magic nuts let your brain and extremities equally developed.
Health lipids: olive oil, canola oil, low-fat butter
Stay away from unhealthy animal fat, healthy fats can help you better fat loss.
Milk: low-fat milk, yogurt, cheese
After fitness and bedtime supplement dairy foods are good for muscle repair options.
Fruits: papaya, pears, oranges
Fruits rich in vitamins and minerals for muscle growth plays an indispensable role.
Starches: corn, potatoes, sweet potatoes
Your body needs a steady stream of energy, and the energy comes from here.
Low-carbon water Vegetables: spinach, broccoli, cucumber, carrot
Maintain body acid-base balance, allowing you to quickly transform into the Hulk.
Protein categories: whey protein, lean beef, fish, chicken
Like a fish without water as you need is sufficient protein to nourish muscles.
Eight kinds of essential amino acids and efficient supply of nutrients
Whey protein is a high quality "all protein" because it contains 18 kinds of amino acids, including all eight essential amino acids needed by the body, not only that, whey protein, or "fast protein" because its amino acid composition of the proper proportion almost exactly the same proportion of skeletal muscle amino acid composition, and can easily be used by the body. Whey protein to provide a high-quality protein purity can be enhanced in the case of a reduced calorie intake satiety, promoting fat utilization, optimal body composition; addition, whey protein is known in the current study in vivo antioxidant can improve people substance ── only dietary protein glutathione synthesis, helps to strengthen the immune system, improve overall health. It is also because of these reasons, whey protein family to become a fitness IN choice. Before and after exercise brewed into a tablespoon of whey protein powder, simple and convenient and efficient way to add high-quality protein, healthy Come on!
20 grams of whey protein easily create there sportsman
Whey protein is a high-quality milk protein, rich synthesis of branched chain amino acids required for muscle, especially leucine. In the post-exercise ingestion of 20 g of whey protein can greatly promote muscle recovery and help keep the muscles in good condition and to promote the use of fat. More muscle, less fat, it means a better body composition and more healthy body type. Nutrition bars or sports drinks contain whey protein generally provide 8 to 30 grams of whey protein.
Whey protein, sportsman to choose IN
Want to become healthier, more powerful and faster to see the effect of body sculpting movements? Exercise not only to pay attention to the scientific method, but also to focus on muscle repair and growth needed nutritional supplements. Whey protein has been repeatedly proven to help improve movement and enhance the effect of ideal nutritional choice overall health.
Gym "feeding" Let your fierce slimming
Before frequent access to the gym, if you move too brains, how can the health effects played better? Not only have a scientific exercise program, as well as adhere to exercise habits, know how to use a variety of functionality available in the market and Body products, much more efficiently. So if you're ready to a private treasure chest, Keep fit for your trip "feed" mean?
[Movement ago] let burn fat faster
● Outside: play sports slimming cream before the best benefits, you can actually do a lot of work. But most important, is that how to maximize Cellulite.
Have you thought about what should slimming cream to the gym? Many MM probably just a matter of course in the use of slimming cream before going to bed, right? Most topical slimming product is extracted using natural herbs effective active ingredients, these active factors can be applied to the accumulation of excess subcutaneous fat, promote skin microcirculation, reduce fat accumulation, so as to achieve partial weight-loss purposes. In fact, exercise the body metabolism rate, body fat globules within the skin become smaller, so before exercise to smear a layer of slimming cream, can make the body quickly and thoroughly absorb the active ingredients slimming cream, At the same time because the movement of the body, fever, slimming cream slimming effect on its head.
Meanwhile, MM who are generally more like aerobics and other body aerobic exercise training equipment and other local sculptures slightly, so before the campaign, targeted to key parts of the smear slimming cream, key parts will naturally slimming effect better.
Private education Reminder: lower abdomen, thigh slimming MM are hot site, many MM like before exercise, in these key parts of the thickly coated with slimming cream, then use plastic wrap, anecdotal so to maximize play sports weight loss results. However Dumay reminds MM 'attention, abdomen do not use this "plastic wrap diet."
Because human movement will be a lot of sweat, a sport for at least half an hour, if the abdomen sweating, slimming cream mixed with a substance, sweat streaming down to the private parts, and no time to clean, then easily lead to bacterial infections.
● Inside: fat burning drinks market now offers many carefully selected beverages burn fat, accelerate metabolism, promote the body's burning function, first break up the fat, so the body will burn more easily, increase fat burning efficiency.
Private education Reminder: Such products are usually accelerate the body metabolism, excessive use may accelerate the heart rate, it is recommended to choose a professional brand, the former first by using the best personal training for your overall physical fitness test, and then decide to use the program.
[Sport] so that movement continued pleasure
● Antibacterial Body movement easier MM afraid to go to the gym a lot, there is a very personal reason. Such as personal physique easier to sweat, "sweet" both worried about the impact of others, bringing embarrassment, but also affect their movement can not enjoy pleasure when sweat dripping. But overall not the way to escape. Since then declined to exercise this purpose is unworthy. Such problems can actually help science.
In fact, the key issue is not how much sweat, sweat from the action of bacteria. We can simply be understood as: "sweat (no matter how much) + bacteria = sweat." We feel the most likely to grow underarm sweat, sweat, sweat accounts for only 1% of the human body, but because of where the sweat does not evaporate easily, and underarms are more bacterial species, distributed more densely, in the role of bacteria, leading to the sweat from the body 99% of this.
Therefore, the targeted use of professional antiperspirant products, once you start to sweat, antiperspirant active ingredient is dissolved in sweat, inhibit bacterial action. And professional antiperspirant products will not clog pores, can wash bath after exercise, without special remover.
[After exercise] trimming lines doubled HOT
● Outside: soothing relaxation is shaping sweating after exercise, slimming project has not ended. MM who do not want to always have "Strong man," the six pack abs, right? Area MM, abdomen best lines are flat compaction. So soothing relaxation is a priority.
Sedentary Office OL who are feeling some muscle pain? This is because the movement of the body feeling sore produce lactic acid, lactic acid accumulation produced. After the muscle lactic acid tolerance decreased, the effect of exercise may deteriorate, will continue to accumulate lactate muscle stiffness, elasticity becomes smaller. Therefore, we have to keep constantly in addition to sports, accelerate self-absorption of lactic acid can also be used to relieve muscle and Body products at this time, so that the muscles to maintain flexibility, will not make the muscles become "Strong man 'round the block, but pretty slender muscles.
Private education Reminder: After bathing, taking advantage of the body is also very hot when doing a back body massage, in need of thin parts such as upper arms, waist and abdomen, buttocks, thighs, etc. Key massage can accelerate blood circulation metabolism. MM want to quickly lose weight slimming cream can be applied again at this point, so slimming effect is more obvious, and not easy to rebound.
● inside:. "10-20 minutes after exercise, protein supplement, in fact, have a better fat burning effect, rather than the ordinary people want to increase muscle," said Dumay increased protein trim lines, a lot of MM do not know it.
Timely and adequate intake of a mixture of protein and carbohydrate after exercise, strength training can improve caused by muscle aches, improve muscle flexibility, correction lines.
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