🔥3 reasons to lose weight eating chicken breast.
Thousands of bodybuilders can't be wrong. They were the first to start eating chicken breast in kilograms, citing incredible muscle and weight loss benefits. It turned out that eating skinless chicken fillet really helps to lose weight. This is due to the three properties of the product.
1️⃣ Minimum calories The main rule for losing weight is a calorie deficit, and the chicken breast can do this very well. 100 grams of white meat contains only 137 kcal. The daily calorie intake for weight loss is 1200-1600 kcal, depending on the level of activity. It is especially well combined with baked or fresh vegetables. Note! Breast will be low in calories if boiled, steamed, in the oven or on the grill without oil.
2️⃣ Fast saturation. If you believe the research and experience of bodybuilders, the more protein one eats, the faster it is saturated. Therefore, it is enough to eat a small portion of chicken to get rid of hunger for a long time.
3️⃣ Muscles instead of fat - The American Journal of Nutrition and metabolism in 2014 published a study according to which increasing amount of protein in the diet leads to increasing of metabolism. In addition, most of the protein from the chicken breast goes to muscle building. However, it's very important to consult with a specialist who can help you calculate the proper amount of protein in your diet.
Summarize. It’s okay to eat chicken breast every day. With a daily calorie deficit, it will help not only lose weight but also form a beautiful muscle relief.
It was December 2 ,2014, I still remember how this beautiful hobby and passion for fitness began. I was in Mumbai and my friend from college said lets go to the gym , you just sit in the hostel and do nothing and my reply was I play drums, sometimes. She laughed and said, like what once in a month and then she taunted me saying I am stronger than you and I can lift heavier than you, to which I replied yeah sure. If you don't think so, prove it. We went to the gym and I was amazed, I wasn't able to lift half her compound excercise. I was truly amazed at her strength and disappointed with myself. I made up my mind, that yes I will go to the gym from now on. But like everyone I stopped going because my body was hurting and excuses, obviously. Then after 2-3 days she calls me up and says, why aren't you coming to the gym, remember you said you will lift heavier than me, to which I replied no, I can't. She didn't say anything and just hangs up on me. She stops talking to me and says, you know what and I quote, " You don't do what you say and you are weak". I dont know why, but this really hit me and it hit me hard. I decided now I'll do this no matter what , even if I don't feel like doing, I will do it. Sometimes my body used to be so sore that i just used to sit in the gym and look at people training , so that it becomes a habbit.
Now after 5 years , I am so addicted to the grind that now I know hardwork, determination, perseverance and patience will get you whatever you want. Fitness is part of me, if I don't do this , my day is incomplete. I can't study, can't sleep properly, nothing I'll be able to do.
So simple, don't just make plans to do something, go out and grind. To dream and to turn something into reality you need to work. If you fit this word "WORK" in your daily routine you can get whatever you desire and want in life.
Strength comes in all forms and on different levels.
If you have aspirations of being anyone in this bodybuilding game, you need to understand that your
and emotional engine better be firing on all cylinders.
You better be mentally tough to withstand the highs and lows of contest prep. You're going to need to be physically strong so you're able to build a god-like physique.
And you better be damn sure you believe in your abilities and who you are as an individual if you dream of rising to the top.
• • • • • •
Since returning from Vegas in late September, I was very regular in my training but less in my diet. 🍽
Lots of restaurant, party and a lack of regularity. I needed a compression period at that time and I granted it.🍻
But I quickly refocused, knowing that the life of an athlete requires rigor and patience. I gradually resumed my pace and I feel much better. 🏋️♂️ Once the Christmas holidays, I will finally find my perfect stability! 💪
There is a dose-dependent relationship between how cardio impacts muscle gain.⠀⠀⠀⠀⠀⠀⠀⠀⠀
This means a small amount of cardio has a negligible impact on your gains. But if you're running for 2+ hours a day, then you can expect it to have a much larger impact.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're new to lifting weights, endurance training is unlikely to slow your muscle gain to any meaningful degree.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Advanced lifters need to be more careful, as it's much harder for them to add new muscle, and they need to specialise to continue to make better gains.⠀⠀⠀⠀⠀⠀⠀⠀⠀
To minimise the interference effect, perform the cardio as far away from your weight training as possible. Ideally on a different day, but if not then having a few hours rest in between would be a good idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Molecular signaling - cardio will dampen the anabolic response of a weight training session if it's performed too close to weight training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Fatigue - Cardio is fatiguing so when performed before your weight training it will mean you can't lift as much, and will reduce the muscle-building potential of a given training session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength Conditoning Research. 2012⠀⠀⠀⠀⠀⠀⠀⠀⠀
Concurrent exercise training: do opposites distract? Journal of Physiology. 2017 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Learn how to lose fat and get lean the right way! Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⠀⠀⠀⠀⠀⠀⠀⠀⠀
📹: Suspension Push Up.
Performing push ups on a suspension trainer can stimulate your core muscles, shoulder stabilizers, and develop upper body strength. Both beginners and advanced trainees can benefit from suspended push ups.
For beginners, you can adjust the length of the suspension trainer to allow you to control the difficulty of the movement. The closer your body is horizontal to for floor, the harder the exercise will be.
1. Adjust the straps depending on training level, grab the handles firmly and face away from the anchor point.
2. Arms should be straight and inline with your shoulders with a neutral grip.
3. Lower your chest toward the handles.
4. Pause at the bottom of the exercise and return back to the starting position while keeping your body rigid.
5. Keep your core tight, glutes activated, and a tight grip on the handles. This will keep you in proper posture and position.
Желательно сразу после тренировки принять
BCAA — приблизительно 3-5 г. Данный комплекс необходим для сдерживания катаболических процессов и одновременной стимуляции выработки анаболических гормонов.
Креатин — 3 г. Восстанавливает недостаток энергетического источника — креатинфосфата. Креатин лучше всего усваивается сразу после тренировки
Глютамин — около 3 г. Обладает свойствами усиления выработки гормона роста, используется как энергетический источник, а также для репарации мышц.
Вода – не более 1 литра. Нужна для восстановления водно-электролитного равновесия. Для приема рекомендуется столовая минеральная вода.
Через 20-30 минут после тренировки
Быстрый протеин – приблизительно 30 г через 30 минут после тренировки. Протеин является основным источником аминокислот, нужных для восстановления мышечной ткани, также он вызывает секрецию анаболических гормонов и подавляет катаболизм. Быстрый протеин следует использовать сразу же по окончании тренировки, если после нее вы не принимаете другие аминокислотные комплексы.
Углеводы — примерно 60-100 г углеводов средней сложности (мальтодекстрин, картофель, мучные изделия, картофель, кукурузная или рисовая каши). Принятие — через 30-40 минут после нагрузок. Людям, предрасположенным к лишнему весу следует принимать только сложные углеводы, не более 30 г.
Вода. Восстанавливать запасы утраченной жидкости нужно при помощи минеральной воды.
Сон — поможет восстановлению после тренировки.
В случае принятия анаболических стероидов, препарат лучше всего вводить орально в фазу замедленного восстановления.