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Want to have a good body
Must diet exercise double-pronged
There are some ways in which
Can help your muscle line more visible
1, know exactly how many calories you should eat, food ratios how to do, and control.
People who can't control the calories they eat, you can use some apps to keep track, although not 100% accurate, but you can also know a rough idea, a bottom in mind.
2, in your daily diet as far as possible to exclude processed foods.
We often eat sausages, salted duck eggs, cakes, drinks, etc. are considered processed foods, try to use fresh food instead. For example, if you want to drink, I think passion fruit and lemon honey, the real thing, the best drinks in the store ah!
3. Cut out trans fats from all foods, such as margarine and ghee, as well as cakes, milk tea, etc.
Trans fatty acids are a class of unsaturated fatty acids that are not good for health. The fatty acids in animal meat or dairy products are mostly saturated fatty acids, and only small amounts exist in natural fats. TFAs in these oils can also increase if the oil is heated to the point of smoking and if the food is fried repeatedly.
4, choose healthy fats that can get more androgen production while reducing body fat.
Examples include avocado, olive oil, nuts, fish, flaxseed, and the eggs we eat every day, which have about less than 5 grams of fat in an egg.
5. Eat more sea fish.
You can get omega-3 fatty acids from fish and wild meats, or use fish oil to boost your omega-3 fatty acid intake and make sure your omega-3 and omega-6 fat intake is balanced. omega-3 is a group of polyunsaturated fatty acids that are commonly found in deep-sea fish and certain plants and are very beneficial to human health.
Omega-3 polyunsaturated fatty acids are fatty acids that the body cannot synthesize on its own and are also essential for the body to synthesize various hormones and endogenous substances.
6, eat high-quality protein food.
There are two types of high-protein foods, including animal and vegetable proteins.
1, milk of livestock, such as milk, goat's milk, etc.
2, livestock meat, such as cattle, lamb, pig, dog meat, etc.
3, poultry meat, such as chicken, duck, goose, quail, ostrich, etc.
4, eggs, such as eggs, duck eggs, quail eggs and other fish, shrimp, crab, etc.
1、Soybeans, including soybeans, green beans and black beans, etc., of which soybeans have the highest nutritional value
2, dried fruits: sesame seeds, melon seeds, walnuts, almonds, pine nuts, etc.
Meat to avoid excessive calories and fat, you can choose skinless chicken breast, etc.
7, eat less fine carbohydrates, eat more coarse grains, vegetables.
There are two kinds of carbohydrates, one is fine grains, the other is coarse grains: the
For example, we usually eat white rice, white flour, flour, are we for the taste and refined over, most of the fiber inside was removed, the nutritional value is greatly reduced.
After the body absorbs it, blood sugar will rise rapidly, and then the body will secrete insulin to stop the rapid rise in blood sugar concentration, and insulin will easily convert excess calories into fat storage.
In addition, the rapid rise of insulin will make the blood sugar quickly down, which will make you hungry again soon!
Examples include sweet potatoes, pumpkin, oats, and beans. They usually contain multiple nutrients such as vitamins, minerals and dietary fiber.
Coarse grains will not lead to excessive insulin production, but will help to help the body burn fat.
8, eliminate all sugary foods, this sugar refers to white sugar, icing sugar, brown sugar ..... Any processed sugar! This includes foods that contain sugar.
We always think that eating sugar can replenish energy, but in fact it is not the "sugar" in the food that provides energy to the body, but the glucose after the "sugar" is broken down and transformed.
In fact, the starchy foods we eat every day promote the synthesis of glucose, and our bodies can produce glucose on their own, so we basically do not need to eat sweetened foods to take in extra.
9, drink a lot of water to keep the body full of water and help the body detoxification, promote metabolism.
10, avoid alcohol, commercially available juices, soft drinks and sports drinks (in moderation). Stick to drinking only water, tea and coffee (no sugar).
11, a more thorough approach, is to give up all alcohol.
12, drink some yogurt can improve intestinal health, homemade yogurt can avoid excess sugar, calorie intake.
13, supplementation of vitamin B, if you eat a high-protein menu or ingest BCAAs, because the additional amino acids deplete the body to help detoxification of vitamin B.
Vitamin B includes vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, pantothenic acid and folic acid. These B vitamins are indispensable in driving the body's metabolism and converting sugar, fat, protein, etc. into calories.
①Foods rich in vitamin B1: wheat germ, pork leg, soybean, peanut, loin muscle, ham, black rice, chicken liver, germ rice, etc.
②Foods rich in vitamin B2: beef liver, chicken liver, shiitake mushroom, wheat germ, egg, cheese, etc.
③Foods containing vitamin B6, vitamin B12, niacin, pantothenic acid and folic acid, etc.: liver, meat, milk, yeast, fish, beans, egg yolk, nuts, spinach, cheese, etc.
Vitamin B1 of which cannot be stored in the body, so it should be supplemented daily.
14. Drink coffee or take caffeine before training to improve fat burning and increase the weight of exercise.
Many experiments have proven that caffeine can effectively improve muscle endurance, which means that each group can do one or two more and longer training time, which has a very positive effect on muscle growth.
Caffeine does not act directly on the muscles like creatine does, but rather improves central nervous system pain tolerance (referred to as the CNS effect), which makes it easier to complete forced reps, final sprint runs and more sets.
This CNS effect also accelerates the breakdown of fat because when caffeine enters the body it increases training intensity and heart rate, which greatly increases metabolism to reduce fat.