Dear friends, there is no easy way, and no shortcut, to achieve a lean and defined looking body. The pure and hard truth is that it is essential to practice sports on a regular basis. If you complement the exercises with the correct dose of protein, you will have a body with toned and strong muscles.
To eliminate fat and increase muscle definition, you should practice resistance sports (such as weight training) 2 to 3 times a week and incorporate cardiovascular work (such as jogging or cycling) 2 to 3 times a week into your routine. week. If you want to be strong and beautiful, each session should last between 30 and 45 minutes, not less.
You will build muscle and lose fat faster if you eat protein-rich foods every few hours. Fish, chicken, eggs, beef are high protein foods. As little as 6 grams of protein (more is not better), can speed up protein synthesis in muscles after exercise. Expensive protein and amino acid powder supplements are no more effective than common foods (e.g. meat, fish, eggs) in supplying the necessary amino acids.
Protein intake and exercise
- Tips to consume enough protein to complement the exercises:
- Eat 1.7 grams of protein per pound of weight per day to start, then work up to 2 grams per pound.
- Consume part of your protein allowance before and after training, when your body can use it to its fullest.
- In general, spread out your intake throughout the day rather than concentrating them into a couple of meals.
- If you consume less than 2 grams per pound of body weight per day, rely mostly on whole foods to get your protein allowance.
- Do not go without carbohydrates if you take large amounts of protein to increase the size of your muscle mass.
- Reducing carbohydrates will cause the body to use the branched chain amino acids for energy – not muscle growth – especially during resistance exercise.
Drink lots of water. - The more protein you consume; the more fluids you need to avoid dehydration.
Exercise, light meals and complete proteins
- Eating light meals instead of large meals boosts metabolism, reduces hunger pangs by stabilizing blood glucose levels, and keeps energy levels high. The simplest formula for this is to have breakfast, lunch and dinner as normal, and take as an aperitif (mid-morning or mid-afternoon), a restorative bar
- Every cell in the human body contains protein. Protein is a very important part of the skin, muscles, organs and glands. You need protein in the diet to help your body repair cells and make new cells. Proteins are also important for growth and development during childhood, adolescence, and pregnancy.
- Foods that contain complete or incomplete proteins. Complete proteins contain all nine essential amino acids for life and are found in animal foods such as beef, fish, poultry, eggs, milk, and dairy products such as yogurt and cheese. Soybeans are the only vegetable protein considered a complete protein. Incomplete proteins lack one or more of the essential amino acids and their sources include beans, nuts, seeds, and grains. A small amount of incomplete protein is also found in vegetables