Top Bodybuilding Method Tips
This technique involves completing the whole representation of a movement, then a half representation, and then alternating all and half of the delegates until the collection is complete.
One and a half “training tips
When using this method, make sure that half the code is very strict and slow. In the extreme position of the movement to maintain weight for a period of time, and then slow down full control.
For example, for each complete delegate, complete a halved representation and then repeat it.
The “one half” approach is another way of safely applying new forms of muscle to the muscles that are being trained. It can be applied to a variety of exercises, but care must be taken to ensure that half of the type of training is performed in a strict and slow form to achieve the best results. Do experiments and apply this technique to some of your favorite exercises to increase excitement. With all the principles of power training, keep in mind that they are shocked by the body, so should be careful, sometimes, not every day. Although not the most popular “Electricity Training Principles”, it offers you the opportunity to add diversification and new excitement for your training.
“One and a half” method big biceps
A half-method 21 represents a “half way” instead of the “21 delegates” approach, where you performed seven times in the first half, then seven times in the second half, and then completed seven complete representatives to make sure you The largest growth of the biceps.
With this “one and a half” approach, you can follow every half representative of each complete representative. The goal is to experience the greatest burn in your target muscle means that in your case, use the “one and a half” method of biceps. Let me explain how these muscles are called biceps. In a set of the upright barbell or dumbbell curls, follow every complete representative, one you only go halfway or halfway. When you use this technique for your biceps, make sure you perform slowly and rigorously every six months.
- Chicken breast
Most self-respecting bodybuilders will eat these little babies during this time. So why not? They are of high protein content, low fat, very mild taste, and easy access to many other foods. Buy it: buy no bone, no skin chicken breast. A good butcher or your local supermarket often has these specials. Purchased and divided into parts, and then stored in the refrigerator. Make sure the raw chicken is pink (not white, which indicates that the refrigerator is burning or improperly cooling). Defrost in the fridge overnight. Thawed chicken should not feel or smell sticky. Preparation: One of the best ways to cook chicken breasts is a sandwich grill. If your grill has an adjustable calorie setting, preheat the grill to the highest heat setting. Trim all visible fat from breasts, seasons or pickled with your favorite spices or sauces. Place the chicken on the hot grill (which should hiss) and then turn the heat to the lowest point if you can adjust the settings. Cook for 4-6 minutes until no more pink (with a sharp knife).
Medium chicken breast (weighing) about 170 grams.
38 grams of protein
0 grams of carbohydrates
4 grams of fat
0 grams of fiber
Until whey protein enters, egg protein is the standard for measuring all other proteins. Protein proteins have very balanced amino acid characteristics and are ideal for muscle builders. Protein Omelette can turn your breakfast into a power meal and provide food for the rest of your day. Buy it: buy eggs always check by date, open the carton to check the cracks or damage. In addition, be sure to put the eggs in the refrigerator. Although the eggs stored in the refrigerator do not necessarily cause disease, but if the time to keep good nutrition to stay much longer. Preparation: Although many gadgets allow egg yolk to be separated from white, the easiest way is to simply use your own clean hands. For this six protein omelet recipe, cut the six eggs into a medium bowl.
Next, use a clean finger to gently grasp the egg yolk, one by one lift, discarded. Another way to separate the egg yolk is to break the eggs into two halves and extract the egg yolk from half to another. When you collect all the white discards with shells and shells. Mix the egg white with a fork or stirrer, salt, pepper and any of your favorite herbs until it is combined and the top forms several bubbles. Spray the medium with a cooking spray. Place it on medium calorie and add the egg white. After about 15 seconds, reduce the heat to medium. With a scraper to pull the edge of the omelet, slightly tilted the pot, so that the uncooked eggs run under the cooked part. Continue around until most of the uncooked eggs are gone. And then fold the omelet into a third, as if you put a letter into an envelope. With scraper, care
21 grams of protein
2 grams of carbohydrates
0 grams of fat
0 grams of fiber
This slow-burning carbohydrate makes the ideal breakfast or pre-training carbohydrate snacks. why? Two words: energy saving. When you train, carbohydrate or muscle glycogen stored in muscle is the main source of fuel. With the decline in glycogen levels, training intensity also will decline. By promoting stable levels of energy in the blood, oatmeal can prevent rapid drainage of glycogen levels. Oats are also very healthy fibers and other nutrients that contribute to circulation and heart health. Buy it: Prepare: Stove – add 2 cups to a pan, just cover with water. Boil high until the mixture starts to foam. Add more water if it is too dry. Cook in 3 – 4 minutes. Microwave – add 2 cups to the bowl and cover the water. Cook for 90 seconds. Remove the stir. If necessary, add more water and then cook for 60-90 seconds at a height. Use honey acne, add milk to taste. For the extra protein strikes, mix your favorite MAX’S protein and shake it to the top. Nutrition: 2 cups of oats contain: oats are very cheap. Your local supermarket or health food store has many brands. Oat Oats are just partially crushed oats to open cereals and allow faster cooking. Once opened, keep the fresh container in a sealed container.
12 grams of protein
50 grams of carbohydrates
4 grams of fat
8 grams of fiber
- Lean red meat
Lean cut red meat filled with full protein really can help you in the frame more beef. Red meat is also a rich source of iron and other essential minerals to buy it: always buy bright red meat, if it is even the lightest brown, it has begun to destroy. Try to find the meat with as few visible fat as possible. Lean meat is a good choice. Looking for smart or low fat approved cuts.
Preparation: There are many good cooking methods. Perhaps the simplest and most healthy is a barbecue, once again with your sandwich stamping grill. Preheat the grill to the highest heat setting. With salt, pepper and/or spices to wipe or marinate the sides of the season. Place on the grill and cook for 3-6 minutes until cooked to meet your preferences. Other good methods include barbecue and cooking. Nutrition: 200 grams of lean meat steak (raw materials) Contained:
- Tinned tuna
These days, you just for convenience, can not beat tinned tuna. Most small canned ones have a ring pull, so what you really need is your tin and fork. With this convenience, manufacturers are now producing a range of flavored tuna, which means that tuna does not boring. Tuna is the best source of protein and is a great way to get daily amounts of Omega 3, DHA and EPA. Buy it: Most supermarkets have a lot of range. The tin size is small – about 85 grams, medium to about 185 grams, about 500 grams. For your average bodybuilder, 185 grams of tin are ideal for size, or maybe several smaller seasoning cans. Pay attention to the fat content, avoid tuna in the oil, choose spring water tuna. Preparation: You can eat tuna directly from tin cans or combine it with salads, pasta or sandwiches.
A ton of 185 grams of tuna in the spring contains:
156 calories (654kj)
- Sweet potato
Muscle can not be constructed by protein alone. Carbohydrates provide the energy you need to work hard. Sweet potatoes provide this method without the use of simple, quick-acting carbohydrates to over-form your system. You see sweet potatoes is a low blood sugar, which means that it will release energy for an extended period of time to keep it longer. They are usually preliminarily filled with bodybuilders by bodybuilders, but even if you are not ready to enter the stage, they are also a great choice for a diet or a lot of access strategies. Buy it: sweet potatoes and ordinary potatoes different. They have a dark skin and orange flesh and are full of nutrition. When choosing sweet potatoes, make sure it has smooth, sturdy skin, no bruises or blemishes. Adhere to the use of smaller or medium size sweet potatoes, the taste better than the large sweet potato. Preparation: Preheat the oven to 180 ° C. Use a vegetarian brush to rub potatoes under cold water to ensure that all dirt is cleared. Dry it, and then fork with 5-6 times. Bake about 1-hour Nutrition: A 280g sweet potato contains: a 280g potato. With fork
Or, you can place a medium sweet potato in a microwave oven up to 6-8 minutes.
5 grams of protein,
60 grams of carbohydrates,
1 gram of fat,
7 grams of fiber.
Chicken breast and broccoli are the staple foods of many bodybuilders to enter the game shape. Why broccoli? Although broccoli is a high-fiber and mineral, it is a special kind of naturally occurring nutrients, called indole, which really helps any of the athletes with a bulging force. Indole can inhibit estrogen, “estrogen” can make the body more effective in storing body fat. What male athletic athletes do not know if they produce a small amount of this hormone. By covering excessive estrogen, fat reduction becomes easier. Broccoli is available throughout the year and also contains anti-cancer plant chemicals and fibers. Buy: Widely used in supermarkets, make sure you choose strong, homely green broccoli. Do not choose broccoli or yellowish broccoli. Prepare: cut your broccoli into small stems and head. Broccoli is a delicious salad or cooked with French fries. When cooking, the best way to preserve nutrients is steam or microwave until it softens. Nutrition: 1 cup steamed broccoli Contains:
6 grams of protein
10 grams of carbohydrates
0 grams of fat
3 grams of fiber
- Brown rice
Brown rice is a bomb! why? There are several layers of rice. Only the outermost hull is removed to produce what we call brown rice. This process has minimal impact on the nutritional value of rice and avoids unnecessary nutritional deficiencies in further processing. When the brown rice is further ground to remove the bran and most of the germ layers, the result is a white rice, but also the loss of more nutritious rice. However, at this point, the rice is still not polished and needs to be polished to produce the white rice we are used to seeing. Polished to remove cereal aleurone layer – a layer of essential fat full of health support. Because these fats are exposed to the air through the refining process, they are easily oxidized, so remove this layer to extend the shelf life of the product. The resulting rice is only a refined starch, the main reason is its original nutrients. Brown rice as a good source of manganese, is a good source of mineral selenium and magnesium. It is also a good source of vitamins B1, B3 and B6, manganese, phosphorus, iron, dietary fiber and essential fatty acids. Buy it: you can buy brown rice from your local supermarket. Buy a quality brand, if you buy a lot, it is very economical. Store the raw rice in a sealed container.
Preparation: If you want to cook regularly, a good rice cooker is a good investment. They spend about $ 30 to $ 40. Just add rice and water, open, 20 minutes later, you have perfect rice. Alternatively, you can cook in the stove or microwave. Check the direction on the package. After cooking, a cup of uncooked rice will expand to more than 2 cups.
Nutrition: My cup of unclean brown rice Contains:
5 grams of protein
43 grams of carbohydrates
4 grams of fat
3 grams of fiber
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Learn how to “lose weight” – increase muscle mass without increasing fat. Let us record a straight line, long-term expansion is not a good idea!
The expansion of the word expands so that a large amount of food is filled into the mouth for a long time. In most cases, when the natural bodybuilders begin to expand, for several months. Maybe you tried a lot of that?
I set up a straight line record here: prolonged expansion is a bad practice.
The following are the same as the ”
The benefits of expansion
Expansion works, but only two weeks of the eruption. During feeding, the body grows up to grow the machine.
The body’s fat storage activity does not immediately soar at the beginning of the expansion. This is not a light switch response. Simply put, when you are full, the body transitions to the “fat storage” mode takes some time. During this transition, your body is a muscle-building machine.
On a large number of previous 14 days, several studies have shown that testosterone and insulin levels are elevated. What does it mean? You are highly synthetic metabolic! You are an anabolic because you will become a natural bodybuilder.
But 14 days after the expansion peak of the synthetic metabolic benefits. During this time, as I said, the body is slowly transitioning to fat storage mode. After a lot of 2 weeks, you lose most of the benefits of anabolic and begin to store fat at an alarming rate.
If you continue to make a lot of money after this, most of the gains will get fat. Of course, everyone is different. After 2 weeks, some people may last for more than a few days. Some people may start to increase fat earlier in the forecast. But in general, 2 weeks is the best expansion period.
As one can predict, once the current large-scale end, you should avoid further expansion cycles for at least 2 weeks. Again, the body takes the time to change from a fat storage machine into a fat burning machine.
During this transition, it is recommended that you take a maintenance level below the calorie. Because the body is ready to store fat, so eating “normal maintenance of calories” may cause you to get unnecessary fat. By eating slightly below the maintenance level, you will encourage the body to transition to the fat burning mode. So start the next batch of preparation cycles.
A rare person is a hard to get weight
Through diet or exercise.
After reading this book, the rare viewers may be worried about the low heat period after the bulk. After all, they are hard to get the muscles and do not want to lose what they just got.
It is good news: During the 2-week expansion period, the study shows that you will mainly gain muscle. (I will list the results at the end of this article) During the late filing period, during the “cutting” period, you mainly lose fat.
The bottom line is more than 28 days of large / cut, you will get muscle and get the little fat. If you get 3 pounds of muscle and 2 pounds of fat in 14 days and lose 1 pound of muscle and 2 pounds of fat during the 14-day cut.
You will get 2 pounds of muscle and zero pounds of fat in 28 days.
Now, every time this cycle is repeated, you will be happy to pack on the muscle.
Muscle memory is not mythical. Once the muscles reach a certain size, it is often easier to get this size again. So, if you get 2 pounds of muscle in 2 weeks, but in the subsequent cut, the final loss of a few pounds, no fear. Muscle memory will make the next large number of muscle recovery easier.
Dirty or clean
Is it better to eat dirty or clean calories in 2 weeks? In general, it does not matter. Calories are calories are calories. Many people will disagree with my opinion. I encourage them to read the science behind this expansion agreement.
But, that is, healthier non-processed foods can make the body play a better role, so clean fat will make the body more efficient to run. It is very difficult to eat enough calories on the clean bulk. I recommend most of the time to eat, but can give pizza, fries and ice cream left space.
Make sure you continue to feed the pattern frequently. Eat at least 5 grams of protein every day 5-6 times. And after eating a huge exercise. huge.
How much should you eat during the expansion and cutting? To answer this question, you first need to find your calorie maintenance level. Record all the things you eat and find the same calorie to maintain the same weight for 2 weeks.
Once you know this number, eat at least an extra 1000 calories a day. Remember that it takes the time to move the body to the fat storage mode, so eating more calories at the maintenance level is not a bad thing. I recommend eating more in the first week and 1,000 more in the second week.
After large quantities, immediately reduce your calorie to below 500 maintenance and keep it for the entire 2 weeks.
For more information on the research behind puffing science, I encourage you to do the following:
For two people, there is no way to fill and cut, will produce the same results. Experiment with you and record the results. If you get too much fat in a lot of fat, either pull back the heat you are eating, or shorten your day’s weight. It is best to try to put the parts on the body when the perfect plan on the small action.
I strongly recommend the purchase of skin folding calipers, weekly records of fat, lean body weight level. The only way you can know your true lean muscle quality level. Body fat scale is not accurate. In any case, you should not use it to estimate the effectiveness of the expansion/cutting program.