Friends who follow Arnold Schwarzenegger will definitely find that one of the reasons for his success isDon't miss any techniques that can increase muscle mass, even if it's just a small change in eating habits or movements. Whether it is waking up in the early morning to supplement protein powder, or paying attention to eccentric contraction when doing flyes, in short, do not miss any details and possible opportunities for improvement. This is worth learning from.
In the end, details determine success or failure. So what are the details that are different between us and the experts? Today, I will tell you four things that experts pay attention to when it comes to diet, and will lead you on the road to fitness.
As Chinese, it is difficult for us to have three meals a day without staple food, especially such an important start as breakfast, which includes rice noodles, steamed buns, bread, etc. .
Indeed, after 6-8 hours of fasting, our glycogen has declined, But generally it will not be exhausted!Add some after getting up Nothing wrong with carbohydrates
However, research has found that replace breakfast with After adopting a dietary plan based on protein and fat, an individual's blood sugar will be relatively stable throughout the day. This is a great result for maintaining a good off-season body fat level.
High blood sugar = low fat utilization. Therefore, experts will strategically "escape" the breakfast staple occasionally (2-3 days a week). An egg and vegetable pancake, or a protein powder and flaxseed shake are both good options.
But remember, giving up carbs does not mean giving up calories,Instead, use equal amounts of protein and appropriate amounts of fat to replace carbohydrate calories. The protein proportion is recommended to be more than 50% of a meal.
Eating less for dinner is not just an empiric theory of the elders. Research has found that consuming too many calories within 4-6 hours before going to bed will affect the secretion of growth hormone at night and disrupt the secretion of growth hormone. The body's recovery mechanism thereby hinders muscle growth.
Therefore, experts will consume the most sufficient calories during the day, especially before exercise, and only consume a recovery meal after exercise , and mainly contain relatively pure carbohydrates and proteins.
So, whether it is a high-calorie meal or a cheat meal, try to eat it during the day.
Dietary fiber is really an important nutrient that has been ignored by everyone. Dietary fiber is actually a non-absorbable polysaccharide with absolutely no calories.
Dietary fiber can be divided into water-soluble and water-insoluble types,Can lower blood cholesterol, slow down sugar absorption, promote defecation, and so on.
Some foreign fitness experts are used to doing thisdaily On the basis of diet, consume an additional 8-12 grams of dietary fiber every day to ensure that the body can excrete more garbage (some lipids) and maintain Good blood health levels, as well as stable blood sugar.
Foreign bodybuilders generally choose dietary fiber supplements such as psyllium husk or pectin to increase their dietary fiber intake. If you can't find these supplements, flax seeds are also a good source of dietary fiber. However, flax seeds will provide some calories because they contain unsaturated fatty acids.
Whether it is Japanese sushi vinegar or the sweet vinegar in Italian salad, it is the favorite of fitness experts. Vinegar can promote the production of liver glycogen and reduce postprandial blood sugar. Yes, this time it is related to blood sugar, because blood sugar levels are too important for building muscle and losing fat.
In fact, vinegar can be found everywhere in our Chinese meals. Vinegar is indispensable in our cold dishes and when we eat dumplings, rice noodles. If you are often jealous, that's great, please continue. If If you haven’t gotten into the habit yet, add some vinegar to your meals
Of course, you can also buy a bottle of apple cider vinegar, put a small spoonful into 200ml of water before meals, shake it well and take it, you can also achieve the same effect The effect is oh.