Fitness and Muscle Work

Building muscle requires a strategic combination of proper training and precise nutrition. While the gym provides the stimulus, your diet delivers the building blocks necessary for muscle growth, recovery, and overall performance. This comprehensive guide merges traditional wisdom with cutting-edge nutritional science to help you achieve your muscle-building goals safely and effectively. 1. Protein: The Building Blocks of Muscle Scientific research consistently shows that protein intake is crucial for muscle protein synthesis (MPS). The International Society of Sports Nutrition recommends: 1.6-2.2g of protein per kilogram of body weight daily for active individuals For a 70kg (154lb) person, this means 112-154g of protein daily Quality Protein Sources: Animal-based: Chicken (31g per 100g), eggs (6g per egg), fish (22-25g per 100g) Plant-based: Lentils (9g per 100g), quinoa (4.4g per 100g), tempeh (19g per 100g) Dairy: Greek yogurt (10g per 100g), cottage cheese (11g per 100g) Timing Co...

feature by webmd Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders. Relying on Crash Diets Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before. Skipping Breakfast Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are ...

The Atkins diet plan allows unrestricted amounts of protein, including meats, eggs and cheese, and severely limits foods containing carbohydrates such as pasta, bread and fruit. The Atkins Diet states we can change our metabolism and lose weight easily simply by eating foods high in protein and fat and limiting foods high in carbohydrate. It was formulated by the late Dr. Robert Atkins, a physician. Consuming a high level of carbohydrates causes overproduction of insulin, leading to increased hunger and weight gain. In phase 1, carbohydrates are limited to less than 20 grams per day - roughly the amount in a large slice of bread - while protein and fat are highly encouraged. Since the Atkins and other carb-restricted diets gained popularity in the late '90s, there has been an explosion of low-carb versions of traditionally high-carbohydrate products, such as bread, pasta and even candy. There are four stages to the Atkins diet: Induction, Ongoing Weight Loss, Pre-Maintenance and Li...

In a meta-analysis that was published in the Journal of the American Dietetic Association, 3 researchers reviewed long-term studies that investigated eight types of weight-loss programs. This included advice alone, diet alone, exercise alone, diet and exercise, meal replacements, diets that were very low in calories (800 or less per day) and two weight-loss medications (orlistat and sibutramine). The researchers found 80 studies (with a total of 26,455 subjects) that met their inclusion criteria. Among their findings was that, after six months, the loss of weight by subjects in all eight programs reached a plateau. The subjects who received advice alone or exercise alone experienced a minimal loss of weight. In fact, the least effective treatment was exercise alone, with a loss of 5.3 pounds at six months and a regain of 3.1 of those pounds at two years. Those who were on the low-calorie diets lost 39.4 pounds at six months, but gained back 27.1 of those pounds at three years. Accordin...

by: Ade Rai Today, most people have unhealthy life style. Here some example, smoking, drug, alcohol, too much fat consuming, polution, cosuming junk food. With your unhealthy life style, this bring bad fat to your body. Dr. Gordon Pedersen PhD, said 80% modern people will die because of heart attack, cancer, diabetes and stroke and this kind of disease mostly because uncontroled bad fat on human body. To avoid this, we must have healthy lifestyle. Concern what you eat. Have a good diet program and exercise your body (aerobic and weight training) to burn bad fat on your body. You got the healthy life with good shape body. It's very positif for your confidential. Wrong idea about diet made your diet program failed to follow. Here some Wrong idea about diet: Diet is equal to decrease the quantity of your daily food. Diet is painful and make fatigue Diet food = Not appetizing food So to make your diet program successful, try next point to concern: Take a diet program that don't mak...