What is the purpose of going to the gym, a regular trip, and not a single visit? As a rule, these are three options to acquire the desired idealized form: to lose weight, build up and maintain. To achieve the maximum, predetermined and optimal effect in each clearly defined case, systematic training , a competent training program and a high - quality nutrition system are required. And if the first points are not difficult to understand - the consistency depends directly on yourself, and the knowledgeable practicing trainer determines the training program, then the value and significance of the third is not perceived as an important component.
Namely, the correct regime and nutritional balance fundamentally determines the successful planned results. The most common type mistake, so to speak, of novice bodybuilders in the body, striving for a taut, but massive and sculpted figure, is the maximum load on the background of dietary nutrition or restriction in foods, say, high fat content. It should be done qualitatively polar, especially if the body is untrained.
The professional bodybuilder himself - an example of competent bodybuilding - Robbie Robinson clearly defined the right approach to nutrition. At the beginning of his career, a bodybuilder as a teenager ate tightly every three hours, not counting calories and fats. At this time, he looked little like an example to follow and an expressive athlete from the picture, recovering by almost 20 kg against a background of absolutely no visual hints of embossed muscles. Remember, it is impossible to turn an empty place into muscle in order to pump something, you need something, that is, a lot of weight, to gain. A meager diet is only capable of supporting the vital forces necessary for the body; there is no longer enough power to build muscle.
Breaking - not building
Categorically it is impossible to begin training, while losing weight and building muscle. This is elementary nonsense, and not unfounded, but justified scientifically. Initial significant workouts become stressful for the body, the muscles need to adapt to the new working regime, it takes time to recover and rebuild. Only then, after adaptation, the muscles "understand what is required of them", respectively, are ready for modification and the process of building. If you deprive them of their adaptation period, muscle tissue will be destroyed. In relation to good nutrition, the following occurs. With proteins, nitrogen (a component of the amino acid structure) also enters the body, which accumulates in muscle tissue, and when it is destroyed by a poorly reduced nutrition, nitrogen becomes an unnecessary and unclaimed element and leaves the body with urine.
Finding out what is happening with the muscles is easy with a simple urinalysis. There is no nitrogen - we build, an excess of nitrogen - we break. It is possible to save muscle tissue from destruction and retain protein in the body during the period of muscle recovery and adaptation only with large amounts of high-calorie food. Not specifically protein, namely high-calorie. That is, there must be a "bust" of incoming calories and spent on maintaining vitality, including spent on training, and the difference will just keep the protein and provide a positive - building - nitrogen balance.
Muscle needs protein - a myth?
Muscle definitely needs protein - this is not a myth. But muscles need only a large amount of protein, and calorie content is insignificant - this is a myth. Protein is definitely the foundation and building blocks for muscle growth. But at the same time, you can eat tons of protein per day, but there will be no result, one nitrogen in the urine. Tested by not a single famous bodybuilder, years of bodybuilding training, scientists have proved, in the end - until there is a daily, so to speak, free excess of at least 500 (preferably 1000 and 1500) calories, do not wait for growth. With intense excess calorie nutrition of protein protein, 1.5-2 grams per kilogram of a specific weight is enough. Calories themselves will calculate, "pick up" and deliver the protein according to the destination. But without calories, absorbed in unimaginable amounts, giving mass and growth, the desired protein will walk around the body idle.
Well, we must convey - this is not probability, not a hypothesis, not a theorem, this is a fact.
It is clear that the first thing from such a high-calorie race "fat" will be "tied up". But, in fact, this is what we need. The muscles were rebuilt, they got used to initially excessive loads, and there is material for construction here. It remains to work, load the muscle tissue as it should, and the muscles will become both iron and relief.
So, the first stage of building the body is clear and tasty. First, eat, eat wisely - a lot, a lot. Slightly fatter, but do not tear muscles and health. Be sure, categorically, of course, you need to calculate the need for calories based on the individual daily energy consumption and the intensity of the received loads. Increase the caloric dose dynamically, stepwise from the recommended 500 calories excess to .... Until the muscles grow. Well, do not stomp on the spot with fat in different places, you need to go forward, only correctly and in science.
And they forgot about carbohydrates.
No, quite the opposite, carbohydrates are the main storehouse of calories. What is carbohydrates, this is nothing like sugar. Sugar is not that sweet food, although not without it, but in the specificity and physiological effect of the “sugar” molecule. The smaller the molecule, the sweeter, more energetic, caloric product. Directly molecular constructions, chains and molecules of potato, cereals, table sugar are tasteless, but the builders are excellent.
Muscle growth at the intracellular level occurs precisely due to sugar, which is a kind of fuel or builder. But this protein synthesis is impossible without insulin . The work of this hormone, its secretion, is invaluable. If there were no insulin exposure, the ability to extract sugar from the blood and deliver it as fuel material to muscle clients, muscle growth would be impossible.
The bottom line is that the muscle cell is not always ready and wants to allow the insulin messenger to take possession of sugar, and, accordingly, take sugar and grow. Over time, with regular training, the cell becomes accustomed to sugar - insulin volumes and is able to absorb an increasing amount of fuel. It is clear that when such a process normalizes, the muscles grow faster and faster.
It is interesting and important that, as you get used to it, muscle cells are not only ready for significant sugar servings, but also learn to absorb canned sugar as necessary. Sugar canned food is a glycogen supply of unclaimed and unused excess sugar. Turns sugar into canned glycogen the same insulin. And when a workload that is extreme for a certain stage and unbearable for a muscle occurs, the glycogen canned foods “open”, dissolve and the muscle tissue receives an additional powerful energy “edible” volley.
Muscle tissue can only learn the trick of glycogen accumulation in a practical, difficult, long-term way. In untrained people, glycogen goes to accumulate in the liver, in the muscles and does not linger. That's why muscles do not grow on the next training day, and much later you should not expect lightning-fast results from a month of training. During this time, the muscles will not even have time to learn how to recover, and not the fact that canned food is rolled up.
And again about the excess calories
We remind you that high-quality full digestibility of protein, and the conversion of sugar into muscle fuel, and new skills in muscle mass are impossible without excess caloric intake - carbohydrate, protein and fat - FULL and ABLE. Well, fat can be less, but more carbohydrate. It is the manipulations, experimental calculations and dosages with the amount of daily consumption of carbohydrate products that give an effective rate of increase in the end. Dorian Yates does not hide the fact that he conducts a weekly calculation of the weight gain using the usual banal weighing on the floor scales. He developed an individual manipulation scheme. It's simple, there is an increase in weight of 250 grams, a sufficient amount of food, no - it eats 300 more calories per day. Again, no - that means another 500 daily calories. Due to what? Naturally Carbohydrate - Pasta, Porridge, Potatoes
But this, of course, is his personal system, which may suit you, but perhaps this is not the optimal nutrition plan for you. The digestive system is extremely individual, in some people the proteins enter the bloodstream as soon as they reach the stomach, while others are friends with carbohydrates. Everything is comprehended exclusively by experimental experimentation. But you need to find your nutrition system, only then there will be a growth result.
Is fat necessary or not?
Traditionally, the essence of diet and weight loss techniques is based on refusal or restriction in fats. Common sense in this is undeniably present, but we must not forget about the safe mandatory rate of fat intake. In shares, this is 20% of the total daily calorie content of a particular person. Get involved in overcooked foods, packs and glasses of oil, etc. naturally not worth it. And the body, in fact, does not favor it, giving change by unpleasant sensations in the stomach. But low-fat beef, eggs, dairy products with a low fat content, etc., then eat a fat norm and you will not get too much.
A complete rejection of fat-containing foods to reduce testosterone, without which, again, it will not work to build muscle for physiological reasons. Fats contain cholesterol, cholesterol is involved in the synthesis of testosterone, testosterone is muscle growth and actually libido ... In general, without fat in any way.
Nutritional Supplements as a Balance
When overeating, also nutritional supplements. Their why. Muscles will not grow directly from the nutritional supplements themselves, this is also written on the label. But while you find and work out the optimal individual nutritional scheme and the necessary diet, nutritional supplements and protein-carbohydrate mixtures will serve as a safety belt, in addition to a balanced and regular diet during exercise.
For example, you missed lunch or dinner, few people can eat a double, and without that, increased portion. A portion of a meal replacement (standard 40 g protein protein and 25 g carbohydrates), coupled with a glass of juice / milk or a bun, will replace a full meal.
But protein-carbohydrate mixtures - this is not a substitute for dinner, but a kind of getting missing to the calculated calorie volume. The composition of such a typical mixture is 25 g of protein, 75 g of protein, and a total of 500 calories. Ate a lot of proteins, like bulk, but few calories. Or physiologically, it is not possible to eat the required amount of food to the required daily calorie content. So, we get the mixture.
There is also a real stimulator of muscle mass growth of directed action - creatine. You can start taking 5-7 grams daily from the beginning of regular training - the muscles grow and the silushka is added.
In the pursuit of calorie content, you can miss the usefulness of the required amount of vitamins, minerals. Multivitamin complexes can correct this injustice in relation to the body.
So, you can help and teach muscles to grow. The main thing in the hard business of embossed iron muscles is stability and accuracy. Regular intensive training, regular high-calorie meals, regular daily intake of supplements (preferably at a certain clear time). Well, it’s natural to take a responsible approach to ensuring timely availability of products and additives. Otherwise, you will have to skip the next trick - and this is the first step to instability. Help the muscles first, and only then will they definitely help you.