Wednesday, October 18, 2017

fruitsveggies thumb 144x1761. BUMP UP YOUR FIBER
Fiber slows the digestion of carbs into blood sugar. When carb digestion slows, insulin levels drop, which favors fat burning. Studies show that high-fiber diets are associated with lower body fat than are low- fiberdiets. If you have been cutting your calories but have hit a roadblock in fat loss, ditch white rice fr higher fiber long-grain brown rice, include a small handfull of fiber-rich veggies at each meal, and switch from body building favorite Cream of Rice and Cream of Wheat to higher-fiber oatmeal and oat-bran cereals.

2. USEMCT
Medium-chain triglycerides are fast- burning fats that help prevent muscle breakdown and support energy needs while dieting. Essentially, they provide high octane fuel, are burned for energy rather than stored as bodyfat, and prevent muscle loss by being burned preferentially over muscle tissue. Start with a teaspoon at a time, and work up to a couple of teaspoons. Take MCTs mostly between meals, hen you are hungry or with a protein drink. The results: Your body will tap fatty acids from fat stores as fuel and the MCTs will be burned rather than the muscle tissue or large amounts of glycogen, resulting over time in less bodyfat and more muscle retention.

3. USE ARGINNE AND LEUCINE AFTER TRAINING
The post workout meal - Even when ripping up you should always contain a decent helping of carbs (1 to 1.5 grams [g] per pound of body weight). Carbs bump up insulin levels, which increases growth and reverses muscle breakdown induced by training. The amino acids arginene and leucine are noncarbohyrate inducers of insulin. Adding 2-4g of arginine and 3-4g of leucine to your past training meal can help promote a more powerful anabolic response. The greater the anabolic response after training the more muscle you’ll retain while deiting.

4. USE THERMOGENICS ON HIGH- CARB DAYS
Although most bodybuilders eat 0.5 to 1.5g of carbs per pound of body weight each day whiled dieting, it’s not a bad idea to go higher with your fiber intake when you need it: 1 to 1.5g when training bigger body parts, such as back or legs. Ephedrine and caffeine products can be helpful with this. Ephedrine and caffeine can help enhance diet- induced thermogenesis. The more you eat, the greater effect of thermogenic supplements on kicking up the metabolism; so, if you choose to use them, it seems reasonable to do son on days when you’re eating more. Such sporadic use with appropriate doses will help maximize their strength -enhancing stimulant effects and reduce the risks of catabolism associated with chronic use of thermogenis as ergogenic stimulants.

5. EMPHASIZE DIET OVER CARDIO
A bodybuilder who over-diets, yet refrains from all cardio will hold more muscle mass than a body builder who engages in too much aerobic exercise will. The more muscle you hold, the more elevated your metabolic rate will be. When it comes to getting ripped, limit your cardio to no more than four 45-minute sessions a week, max. If you think you need a greater calorie deficit, then cut back on dietary fats and cabs to create that calorie shortage.