D
o not reduce your calorie rates sharply.This is the best way to lose weight but mostly in muscle mass. We must gradually reduce food intake. For percentages if weight loss and limit the loss of muscle mass, departing on 30% of calories from protein, 20% fat and 50% carbohydrates. Use these calculations software nutrition Nutrical or table of calories in the diet part of the site.
Eat sources of quality protein.
If you are a newcomer to bodybuilding and you know there nothing in nutrition, refer to section dietary protein, to be sensitized on the importance of proteins when there is a program with strength. For your plan, then your hair, eat quality protein at every meal and vary your sources to maximize absorption.
For example, you can complete animal proteins from plant protein derived from starchy foods or legumes. Keep a high protein intake without being excessive.
Choose complex carbohydrates rather than simple.
Reduce carbohydrates gradually but does not remove in the long term to keep its strength and fishing for your daily activities and your athletic training. The simple sugars can be consumed in the morning at breakfast and after its meeting to hasten the recovery and to replenish glycogen. It will adjust the supply depending on the intensity of the meeting.
Depending on the assessment and results of the scheme on your body, it will adjust this setting, ie slow increase carbohydrates that have a low glycemic index if there are too many weight loss or decrease if there is not enough.
It is better to reduce consumption of carbohydrates in the evening to avoid storing them in the form of fatty tissue (body fat). The dinner will be rich in protein and low in carbohydrates.
Eat low fat, but enough to preserve his health.
To hunt for fat no longer swallow a gram is harmful to health. We need to eat enough to avoid deficiency. Choose oils rich in essential fatty acids and can never get below 10% of caloric intake.
Choose foods that have a good indication of satiety.
They are the ones who bourrent, eat and stall. For example cereals, fibre, vegetables, legumes, fruits, oatmeal and many others. They do not grow and fibers are not absorbed by the body.
You should avoid being hungry during your program under penalty drop on you worse.
Make 5 to 6 small meals a day rather than 3 copious.
The advantages are many: increased metabolism (digestion), better absorption and utilization of nutrients and calories, hormone production improved (endocrine system), protein synthesis increased recovery faster rate stable energy.
Some supplements can help.
They said thermogenerators increase heat production by the body. These include caffeine and ephedrine. Those herbal as black, orthosiphon, artichoke, dandelion have some interesting properties.
Others are lipotropes as choline, inositol, guarana or citrus aurantium. They may be more but are far from being indispensable and some are downright dangerous as ephedrine. Make extensive research on the substance and its strength before swallowing anything.
Recharge periodically carbohydrates.
This helps stimulate muscle anabolism. The recharge carbohydrate is a technique used by bodybuilders for not lie flat and avoid the excessive diet lowers levels of energy and hormones. This allows muscles to recharge glycogen and keep the strength and volume.
Consider also that fitness training is catabolisant meaning it destroys the muscle. To limit this catabolism eat carbohydrates after the workout. This principle of cyclical food is the basis of the Plan Zigzag discussed on this site.
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