1. Eating too
We all know that biology. Excess calories are stored as body fat. Overeat to be top of the list to move the bad food is not an error. Building muscle is the number one goal in fitness and bodybuilding bodyfat is public enemy number one. What is the feeling of a large number of impressive work muscles that require blood, sweat and tears, and if covered by a layer of fat? I suggest the obvious? If you are overweight, eat less. The simple fact of consuming less food leads to weight loss. Be aware, however, that if you eat less, but with food to keep your current profile, and build a smaller version of the old yourself. And much the same as you shrink, but the proportion of muscles in your body fat will remain as it is. The end result? You look like your old self, a few pounds lighter. Really dramatic physical transformation is the loss of body fat while preserving muscle. To achieve nirvana authentic cuisine, and increase muscle mass at the same time while losing body fat, we need to follow a diet based on the practice of nutrients.
To lose weight and keep muscle with aerobic exercise, you need to eat very small amounts of carbohydrates, proteins and lipids. That you should be aware of nutrients. Read the labels on the foods you eat. What consensus on metabolic Nirvana? Make your muscles, you need protein and lots of it. To conserve energy and fuel growth you need quality maps. Throw a veil of fat and maintain muscle mass, make a physical transformation you seek, you need lots of quality nutrients, but not in excess. Take struggle between enough and too much. Everyone is different. And monitoring experience.
2. Eating too little
Insufficient intake bad as overeating. Physiologically, it is impossible to build muscle if your diet lacks the proper nutrients. Large amounts of protein, carbohydrates, and yes, even the fat needed to build muscle. The trick is to balance, you need enough high-quality food to grow muscle. After the fuel is stored, even the most beautiful muscle and fat if taken in excess. A key strategy is to limit your diet to "clean fuels", nutritionally dense foods with little fat and sugar or not. And you need to eat a lot of them. Said the coach, which can cause a lot of weight in addition to the work of the heart and blood vessels regularly need extra nutrients to meet the metabolic demands more.
3. Inadequate protein
The fact remains: Protein is the most important nutrient for muscle regeneration and construction. The trick is to use only lean protein. Protein and fat usually coexist in food sources. Meat, fish and birds, and dairy products, and these primary sources can be both fat than that. In the old days, and we do not worry about this type of harassment. As a result, consumers proteins placed heavy clogged arteries of bad cholesterol astronomical price. Was it not a mistake in protein, fat, but attached to the protein.
At present, we have formed the weight limit our militants fat sources or low fat protein. Skim white milk, eggs, fish, skinless chicken, sirloin, and of course the main element of weight lifting, and protein powder. These foods are sound, clean sources of protein. Start by taking 1 to 1.5 grams of protein per pound of body weight per day. Stay anabolic aggregate consumption divided into equal parts and 4-8 to eat low-fat source of protein at regular intervals throughout the day.
4. Not cook for yourself
Meal preparation is an essential skill. To be truly effective as a bodybuilder, you should be able to prepare your own food. Nutritionally sound food consumed throughout the day is necessary for anabolism. Most male bodybuilders (and more than a few women) do not cook. Big mistake. Why rely on my mother, husband and restaurants or fast food for endless succession of small, nutritious meals needed to make a serious effort to bodybuilding?
Not only must overcome the kitchen, but you need to develop a wide range of innovative dishes and meals. Otherwise, you are locked into the equivalent of prison food. House prison kitchen is nice, unimaginative, tasteless. A bit like the pure foods we bodybuilders choose to deal with day after day.
You need a lot of imagination to cope with her own food. Egg whites and tuna should not be boring. How ignorant become enlightened? Combing magazines. Read cookbooks low fat. Gather your ingredients, set aside some time and was immediately adopted. In addition, impress the heck out of your mother at their lowest level of service gourmet feast some nice fat Sunday.
5. Not keeping a record of Nutrition
As stressful as it may seem, the muscle elite keep daily records of what they consume, when they consume. Write down everything in the folder. This allows them to keep the status of long food score. They set up a long-term strategic plan monitored daily consumption of foods and supplements. Monitoring results, identify trends and find out what works and what does not throw, it becomes hard to map food report. You can really make accurate assessments and implement corrective actions when assigning your smart settings on evidence and objective analysis. Otherwise, it degenerates into wishful thinking and self-delusion.
Even begin data collection. Nutritionally complete registration statements really date, time, type of food, carbohydrates, fat, sugar and sodium, protein and calories. And recorded with a body of statistical short descriptive sentences on cases of sports. And put in the form of a column, and identify the meal takes about two minutes. And you will find that buying the book value of foods (available in any library) would be a great help. I did not hear what you say wrong? Could be worse than that. Thomas Jefferson wrote all financial transactions made in his life and lived to be 83.
6. A lot of fat and sugar
Twin demons feed. Fat is the most calorie density of all nutrients, with nine calories per gram. Materials difficult to digest fat storage in the body and preferred. Although the need for a certain amount of fat to the brain and other body functions, and are easy to get what little is required during normal eating low fat.
Excess sugar is easily converted into body fat only. Buyer beware: You may be announced in the form of food low in fat and still be loaded with sugar. Taken in excess, sugar can be quickly converted into fat. Many are loaded some sports drinks and sports nutrition bars sugar. Reduce fat intake to about 15% of total calories private.
7. Not drinking enough water
As we know, the body is 67% water and we need to drink plenty of water throughout the day. Streams in all parts of the body; plumbing abandonment of large quantities throughout the day keeps the pipes clean and chromium. Expulsion and thus the system and on a regular basis, with the regeneration of muscle cells to replace the water. Drink eight cups 10 ounces of water per day.
8. Lacks a positive nitrogen balance
Positive nitrogen balance is a physiological condition which muscle growth possible. How to get there? Enjoy supply of food to build muscle every 2-3 hours. The human body functions more efficiently when given small meals at regular intervals throughout the day. And must be made evenly spaced meals of high quality protein and carbohydrates.
How do you eat every 2-3 hours rigors of job responsibilities in the Arab world and the real family? A sports bar and a cup of skim milk 50 grams of nutritious protein and 50-100 grams of carbohydrates. How long does it take to eat a sandwich? Or drink protein shakes? What a piece of fruit and chicken? You get the idea. These relations in the preparation of food, snacks and grazing own package of food throughout the day. When the athlete in a positive nitrogen balance, the body is ready, willing and able to grow.
9. Lack of balance in food meal
The disorder is endemic in good condition in this world. Food consumption is no exception. Eating a balanced diet as defined by some nutrition experts are not the same as eating balanced as defined by the elite muscle. And optimal nutrition, according to the elite, is a masterful blend of lean protein and fibrous carbohydrates and starcvhy, small amounts of fat and sugar. People vary from individual characteristics. Some people are sensitive to carbohydrates and starches must retain at least if they blow up like cartoon characters who have swallowed the air hose. Others thrive on a heavy diet of potatoes and rice with no ill effects.
How individual food metabolism, such as hair color or height. You must determine how foods affect you. The basic rule to achieve a relative balance: calories from carbohydrates, 50%, 35% protein and 15% fat. This is a good starting point, and careful monitoring once the system will dictate 50-35-15 necessary adjustments. The goal is to build muscle and reduce body fat. How do you achieve a balance with the real world around trip with a scale and a calorie book and a calculator? At each meal, filling 50% of your plate with carbohydrates. Should be half of this dense, starchy foods (rice, potatoes) and half the carbs should be fibrous (broccoli, green beans, lettuce, etc..) Should be the other half of the plate dinner of lean protein (skinless chicken, turkey, fish, etc..) Do not worry about the fat ... 15% There She Is!
10. Skip supplements
We have all the small holes and gaps in our diets and supplements to help us more. All athletes use nutritional supplements. Costs, hassle and confusion to complete the dietary concerns of some coaches. Big mistake. Multipak ready. In addition, a quality protein powder, carbohydrate powder quality and quantity if beef liver tabs will do wonders for your leisure, training and fitness.
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