Posts Tagged ‘muscle’
December 28th, 2009 | 
Author: Good nutrition is necessary to take advantage of your muscles. We are what we eat, and we need healthy proteins to create new muscle tissue.
Therefore to create a muscle not only need to train with weights, you also need to take enough protein or essential amino acids.
How much protein do I need?
A sedentary person needs 0.4 to 0.8 grams of protein per kg. of body weight per day.
An individual athlete needs to increase your protein intake, you need 1.6 to 1.8 grams of protein per kg. of body weight per day, which in a very intense training can reach 2.5 grams per kg. weight per day.
Can I go to take protein?
The intake of more than 2 grams per kg. weight per day can cause a depletion of liver and kidney. Please note that everything you make above the amount your body can assimilate goes directly to the toilet, so if you do not want to hurt your body and throw the money do not go taking protein.
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Tips that will trigger you to burn more fat by working your muscles
Activate Your Metabolism
Boost your metabolism …
One of the best ways to burn fat when you’re working your muscles is by doing many repetitions, so the choice of the load is fundamental if the weight is low not get that muscle activation that helps you burn fat, and if you spend the weight may not do all the repetitions and it is essential to reach the final to burn fat.
Within your usual routine of weights will do 3 sets with 30 seconds rest between them. Choose a weight you can complete 12 repetitions with correction, but end up costing you. After 30 seconds of recovery make a second set of 12 reps but with 10% less weight and the third, after 30 seconds of rest recommended, with 10% less than the second.
What is achieved with 30 seconds rest is not allowed full recovery, so we lower the weight in the rest of the series.
The end result is an intense, which makes your muscles grow and activates the metabolism to burn fat, burn more fat.
Are you joined the gym but do not have the time you would like to train?
We propose a very simple routine and very complete in just 3 days. Take note!
DAY 1 (MONDAY)
- Back and biceps
DAY 2 (WEDNESDAY)
- Legs and shoulders
DAY 3 (FRIDAY)
- Chest and triceps
NOTES:
- Make a warming of about 10-20 min. before each workout. Cardio bike, tape, elliptical, etc..
- The major muscle groups (Back-Chest-Leg) do not work more than 12 series in each train.
- The small muscle groups (Biceps-Triceps-abdomen) does not work more than 10 series in each train.
- Try to be hydrated at all times.
- We recommend a day of rest between each workout
It seems wherever you put someone’s eyes is promoting a new diet that praises the power of protein.
But whether you want to lose, gain or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle strengthening.
REQUIRED FOR ALL BODIES
Protein is an important component of every cell in the body. It is an organic compound composed of 22 amino acids, otherwise known as the building blocks of life.