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Correct Food for Bodybuilders

On By rogerdeakins01In Body BuildingLeave a comment

Everything in our body only works well if it has a good source of nutrients and we get it through food. They are the ones that will provide a good base of energy to keep us well during exercise time. To ensure good training and effective results in both aerobic training and weight training, you need to follow some rules.

Complex Carbohydrates before

The ideal is to eat some food that has a low glycemic index before training, as the body takes longer to digest this type of carbohydrate and thus, you will have energy being released to the body for longer and gradually. Simple carbohydrates are consumed quickly and soon become a fat deposit, which is not at all advantageous for good training. Good options are fruits or roots like cassava (cassava) and sweet potatoes because they have a lot of fiber.

A lot of water

During workouts remember to drink water constantly, not just when you are thirsty. All body functions, including muscle contractions, need water to happen and if you wait until the last minute to hydrate your body, you can suffer a huge loss in muscle performance. Therefore, the water bottle has to be your faithful companion.

Simple carbohydrates after

After a certain period of training, about 50 to 60 minutes, it is necessary to stop and eat some type of food that has a high glycemic index. At the end of this period, the body stops consuming fat as an energy source and starts to take the proteins present in the body to supply the energy expenditure. As the intention is to gain muscle mass, this process must be avoided by consuming a simple carbohydrate that will provide energy to the body quickly. A nice and quick snack after the gym is white French bread with some meat inside like tuna or turkey.

Fractional eating

No making that “saw” on the plate at the time of the main meal and going long hours without eating until dinner. Taking long breaks without eating is an open door to a hunger attack, as it increases the hormone called ghrelin that brings on the feeling of hunger. Therefore, divide the 3 main meals into small 6 servings daily to avoid eating more than you should.

Many vitamins

Our body doesn’t just need proteins to build muscle. They are the main nutrients, but without the adjuvants they are not much help. We need all the other substances that food can offer us, especially vitamins, found in fruits and vegetables. And there is no point in replacing natural food with supplements. According to research, foods are more easily absorbed by the system than such supplements.

Change the rules of the game

Always eating rigidly, following a hard line can be exhausting and stressful, so it is very healthy for you to set aside a day of the week to have a little more food freedom. It’s not to stick your foot in the jackfruit, it’s just to get out of the rut without being completely irresponsible and get out of the rut a little.

What About Fruit and Vegetable Pills?

On By rogerdeakins01In SmoothieLeave a comment

The thought of taking fruits and veggies in pill form may sound like a great idea for all the finicky eaters out there.

Or, it might sound appealing to people who lead hectic lives and struggle to consume enough fruits and vegetables each day.

However, how can a single pill replace the amount of nourishment found in a cup of fruits and vegetables?

The Reality

If something seems too simple to be true, it probably is. It requires thought and planning to eat well. We can’t just take a pill and make our diet better.

The same is true of multivitamins; many people supplement with them to ensure they get everything they need throughout the day. To get our vitamins and minerals, it is recommended to constantly attempt to consume a diet that is as balanced as possible. Humans did not have miracle diet pills hundreds of years ago. We simply need to focus on eating a balanced diet with lots of fruits and vegetables.

Fruit Plus


Juice Plus is the most widely used fruit and vegetable supplement. What exactly does this well-known tablet contain, and why is it ineffective?

  • made from the juice of 17 different fruits, vegetables, and cereals that have been dehydrated.
  • The chewables have extra sugar in them.
  • There are no longer any calories, salt, sugar, or fiber.
  • The pill has enzymes and fibers placed back in.
  • contains a range of vitamins and minerals, but not all of them.
  • Regarding the ingredient quantities, nothing is known.
  • Juice Plus is not more beneficial than other dietary supplements, according to studies.

Conclusions

We eat the live, fiber-filled food when we eat a fruit or vegetable in its entirety. The secret is that fiber. Recent research has revealed that the best way to absorb phytochemicals, enzymes, and antioxidants is by ingesting the fiber directly from fresh food. Fresh fruits and vegetables also help you stay satiated longer while consuming less calories.

Grow Your Hair Faster: The Brilliant 30-day Plan For Longer Hair

On By rogerdeakins01In Hair lossLeave a comment

Anyone who has ever had her long hair cut in a short bob style knows the feeling of restlessness that goes through the head for the first few weeks. In the beginning you are very happy with your new appearance – but at a certain moment you start to feel bored and uncomfortable. You miss the versatility of your long hair back then. You could make it in a ponytail, quickly in a bun on your head (if you were in a hurry) or in braids. Not that there are any different ways to make up short hair – but everyone who has known the luxury of long hair knows what I’m talking about.

But what now? Hair doesn’t grow overnight – but there are a few tricks you can do to make your hair grow faster. Yes really!

Grow your hair – Tip 1: Go to the hairdresser!


Before you can grow your hair, you must first trim it. It may sound illogical, but it’s the truth. If the dots are damaged, they are likely to break off – at the latest after three months. And then you have to start again. At the start of the plan, make an appointment with your hairdresser to trim the ends of your hair.

Saviano advises to point your hair every eight to ten weeks. But what needs to be done is only minimal. It is best to choose a hairdresser that you trust and you tell him / her that you want your hair to grow long so that he does not cut it off too much.

Grow your hair – Tip 2: The transition period


In most cases, hair growth treatments in the “transition period” fail. As soon as the hair “outgrows” the hair, you get the feeling that your hair is no longer “good”. As a result, you go back to the salon faster than you would like.

Saviano’s tip: “A ponytail can help you take that step in the transition period, because it hides the existing hairstyle a little.”

Grow your hair – Tip 3: Moisture


To make your hair grow longer it must be super healthy, from the skull to the tips. You can only achieve this with moisture.

“Apply a mask once a week. Leave it on for at least 5 minutes – or, if you have the time, 20 minutes. The benefits are worth their weight in gold, “says the spcialist.

And one more thing, you should never forget the conditioner. The ends of your hair need the most moisture to prevent them from becoming dry and breaking off.

Grow your hair – Tip 4: No alcohol


Good hair care prohibits treatments with alcoholic products. They dry out the hair (specially curly hairs).

Grow your hair – Tip 5: Scalp massage


Massage of the scalp improves blood circulation, stimulates the hair follicles and thereby promotes growth.

Grow your hair – Tip 6: Vitamins


Vitamins such as biotin ensure healthy digestion, which is important for hair growth. They are widely available in tablet form, but are also available in avocados , nuts and green vegetables.

In addition, the hair growth product “Viviscal Pro” has been developed to improve and strengthen the hair structure.

Grow your hair – Tip 7: No heat treatments


It is best to avoid hair dryers, curling irons and the like. Too high a temperature dries out the hair and breaks it down. Anyone who cannot do without heat treatment of the hair should use proper heat protection.

Grow your hair – Tip 8: Hold on!


If you can maintain these tips for 90 days you will be rewarded with a new, long but above all healthy bunch of hair!

12 Habits To Lose Weight And Never Put On Weight Again

On By rogerdeakins01In Weight LossLeave a comment

If you’re willing to eat better, take it easy: changing the menu overnight doesn’t work. The cat jump is to make one change at a time. Only after the first modification becomes a habit, do you put the next one into practice.

In the first week, you start drinking more water until you reach 2 liters a day. Too easy? The rule that governs this game is: slowly and always. In the second week, you invest in yet another change and train for seven days, without abandoning the healthy habit gained in the previous week.

1st week: water before eating

You already know that the body needs eight to ten glasses every day. The trick is when to take. Note: two glasses of water an hour before breakfast , lunch and dinner. Before each snack, another glass. “Our bodies don’t always identify thirst well,” says Maria C. Johnson. “Because of that, we sometimes mistake the lack of hydration for hunger and overdo the food.”

2nd week: breakfast every day

Research shows that those who eat a nutritious breakfast are less at risk of eating too much at other meals. In addition, you guarantee more pique and concentration. A fruit, a cup of coffee with skim milk and a slice of whole grain bread with lean ham or turkey breast is a great place to start your day.

3rd week: more meals

“Whoever divides what they eat into five meals a day speeds up their metabolism by between 5 and 15%,” says nutritionist Maria C. Johnson, a specialist in exercise physiology. Imagine if you still manage the portions: it is weight loss for sure because you avoid hunger peaks.

4th week: soda once a week

Take advantage that you have already acquired the habit of drinking more water and reduce the soda, which does not add anything good to the body. Light or normal, whatever: consumed with food, dilute gastric juice and impair digestion .

5th week: more fruit, less hunger

Fresh fruits are full of vitamins, minerals and fiber. That is, they feed and cheat hunger . Eat three to four servings a day, varying the types and always include a citrus (orange, tangerine, lemon) to improve the absorption of iron in other foods.

6th week: the turn of the integrals

Your body uses more calories to digest whole products than refined products. Want more? The fibers present especially in grains and whole flours improve the functioning of the intestine , sweep toxins from the body and increase the feeling of satiety , since they slow down digestion.

7th week: half chocolate

This is the type of food that is good for you: studies are constantly showing that polyphenol, a substance present in chocolate , protects the heart, reduces bad cholesterol and fights premature aging. In excess, we already know …

8th week: healthier snacks

The craze for eating cookies, candy and sweets all the time is a danger to the diet . Look at this: 1 candy + 50 g of peanut eggs + 3 candies + 3 stuffed cookies = 553 calories, more than 1/3 of what you should consume in an entire day.

9th week: chew, chew and chew

The more you chew your food, the better for digestion and for shedding those extra pounds. Satiety has to do with the time it takes us to eat. After 20 minutes of chewing, the brain begins to receive messages that the body is already satisfied. If you finish your meal before that time, you will want to repeat the dish.

10th week: 50% less fat

Don’t you live without fries? You do not need to eliminate it from your life, but also do not take it to the plate every day. Reserve the fried foods for the weekends and cut the amount in half.

11th week: green first of all

You can eat leaves at will: they are very light and have lots of vitamins and fiber. A single dish before lunch will fill your stomach and decrease the chances of attacking fattening foods. To season, use a teaspoon of olive oil with lemon and little salt; mustard; light soy sauce, vinegar or yogurt sauce.

12th week: dinner until 8pm

When we sleep, the metabolism slows down and we consume less energy. The closer to bedtime you have dinner, the greater the risk of storing fats. The ideal is to eat at least two hours before going to bed: if that happens around 10 pm, dinner at 8 pm is a good choice.