By Warren Sicloces If you bring enough time in the bodybuilding know that when one begins to define a strict diet for weeks, there comes a time when metabolism slows down so that it stops burning fat and then from time when a food trap may have the effect of a lever, activating the metabolism and fat burning restarting. But be careful not to be victims of your own traps!
Someone said it's as bad as the lack of information excess, especially when the whole it is not reliable, because how to discern the wheat from the chaff?
have a fibrous body, muscular and defined it is fashionable and is a plus for the person in every way, to be considered an instrument for achieving professional success and sentimental, it is therefore not surprising that much of people go to gyms regularly in order to sculpt their bodies and especially to eliminate body fat.
At the level of average people, simply remove the fat to wear the 'tablet' of chocolate in the abdomen to immediately be considered in good shape. And she sees all the world.
But bodybuilders expect something else besides show well-defined abs, arms when they want t go to clearly mark the muscles and veins, and if they are shorts expect the thighs are drawn with deep ruts. So all the broth and enormous human potential has led to lots of experts on diet and along with competitors who have had personal experience in the preparation have filled the scene with practical advice and if you add that it anyone can hang today what you like on the Internet, we find that wealth of information scattered and without contrast that is easy for hoaxes, half-truths and nonsense is perpetuated. Formerly when a
bodybuilder was put on a diet the only way was fed boiled rice and chicken for many weeks to achieve muscle definition, but today is very different. We now know that the metabolism when subjected for a long time to caloric restriction, that reduces its rate to compensate for the lower feed intake and diet therefore ceased to have effect.
In such cases a high volume meal served to reactivate and thus the fat burning process.
However, all that information tending to think that we should not be too strict with the diet and that it is permissible to make a trap food or other licenses with food habits, leads to a false security fall into the error and what to do a little trick is positive to cut and remove the fat and the end result is that the definition is absent. Let me remind
the 10 most common pitfalls that you must not fall. 1 ª Trap
The famous food trap
weekend diets and regimes defined advise skipping the diet for the weekend are the majority. The reasons are mainly two: the first is to relieve mental stress that accumulates as a result of not being able to consume during the week these tasty and high in sugar and calories that we love. And the second is for that higher caloric intake than normal to serve as a lever for the metabolism and the latter to detect a massive influx of calories you put in 'so' fat burning.
However, this measure may be counter-productive when done in excess, because many come to eat during the weekend 50% of all calories a week, which is obviously a mistake because doing so would ruin all their efforts previous days and are sabotaging the diet of definition.
How to fix it: The idea of \u200b\u200bfood trap weekend is based on the possibility of increasing the amount of food rather than eat only foods suitable for the diet. If during the Saturday and Sunday I saturáis of sugars and fats you will have jettisoned your efforts in the previous five days. You must plan your weekend food under the same guidelines as other days and add just a forbidden food in one or two meals, for example, on Saturday you allow a special dessert, a cheesecake and a pizza on Sunday. But both the two days. Another good alternative is in place to trap those two meals on the weekend, do only one and the other on Thursday, that way you will come not so anxious at the end of the week. 2 nd Trap
A drink or beer
does not hurt that there is some scientific data confirms that alcohol consumed in moderation can even be beneficial to health, as several studies have confirmed red wine, but that's false security just playing as a license to drink. The continued abuse or excessive use of alcohol can be very harmful to health, but also for muscle definition.
Alcohol contains almost as many calories as fat, which provides nine per gram, while alcohol provides seven, however both proteins and carbohydrates provide four. So every beer or glass can provide a good amount of calories, adding the total supply, but further studies have shown that, since the body has trouble keeping those calories used as the fuel source, thereby negating the ability of the body to use stored fats. In other words, each cup will be encouraging to store up fat for their own calories, the amount of sugar in many drinks and because consumption of fat burning stops.
How to fix: If you really are determined to build a physical hard, muscular and fat-free, then erradicaréis limitaréis or alcohol. An occasional glass of wine at a family meal or a beer 'No alcohol' will do great harm to your definition, but do not drink more. 3 rd Trap
not have proper food prepared
very difficult to lead a strict diet if you have not planned your daily menu in advance. Whether you eat at home, at work or college, it is imperative to have a meal plan established in advance and the right foods available, or else you will find yourself tempted and almost forced to skip the diet.
How to avoid: Every night you should write your next day's menu and prepare food in different lunchboxes, so when the time comes do not be a meal to go looking for something to eat, but simply open the container and eat. You must have on hand at all times the food it touches.
4 th Trap
not eat enough fiber
Most bodybuilders as he embarks on a diet of definition is limited to eating chicken, turkey and fish as protein source and rice as a contribution of carbohydrates and a salad and some more. That is a serious error because on the one side are victims safe from constipation, but white rice has a glycemic index rises too high and glucose, negative for the definition, because when there is presence of blood sugar immediately stops burning body fat. The salads are good choices, but provide little fiber in a high protein diet that is high. Wild rice is a better choice because they are high in fiber and low glycemic index. But you should consider the white beans, lentils and pinto or optional contribution of carbohydrates, for a cup of chili contains 15 times more protein than fat and no more and no less than 15 grams of fiber. Lentils and beans are also loaded with healthy nutrients like antioxidants, iron, folate and magnesium.
How to avoid: At least two times per week do you eat a good portion of beans dried lentils or as a source of carbohydrates. And replaced by the wild rice, or at least alternadlos.
5 th Trap
not give importance to shake pre-workout
witnessing a general tendency to consume a protein shake just after the training session, which is great because there are numerous scientific studies that have shown to be the best way to take advantage of this golden hour produced by the acceleration of metabolism after exercise. However, very few know that taking a protein shake before the session is a scientifically proven method to accelerate muscle gain and loss fat as revealed work of Finnish researchers recently.
How to avoid: Half an hour before your workout drink a protein shake, because liquid nutrients are absorbed quickly and go quickly to the circulation to be available to the muscles. It appears that protein consumption increases the production of a compound called Cdk2 favors the process of building muscle tissue and also helps reduce fat levels. 6 th Trap
Eat a monotonous and insipid
have seen before that must incorporate other sources of carbohydrates in the diet because the classical definition based on chicken and rice in addition to unhealthy is very boring and monotonous. But it is to include a greater variety of foods in addition is also more productive to remove fatty tissue and therefore hard to get big muscles. Recent studies have shown that the consumption of different types of vegetables and fruits allows exposure to a greater number of antioxidants and phytochemicals agents that enhance the immune system and overall health.
How to avoid: Try to include some tropical fruit several times a week, made the salads with a variety of vegetables because they provide virtually no calories or carbohydrates, but fiber and many phytonutrients. And use the spices for meat and fish, so you not only brighten up the taste of the dishes, but many are also thermogenic, so that will be a valuable aid to further the elimination of fats. 7 th Trap
overdoing with good food
This is a trap that falls easily. It's about eating in excess of the right foods. As you know the fish or chicken breast are excellent sources of protein fat free and very good food for a diet of definition, but if excessive consumerism in calories I will also overweight.
The problem is too large rations.
How to avoid: Each of you should or should know how many calories you should eat and how many provide their usual rations. Begin by calculating the daily calories you need to consume to meet your goal and then divide it by the total number of daily meals and caloric intake will have to fill out for food. Now remains unclear how many calories that you have provide the normal rations of food typical of your bodybuilding or menu, for example, a fillet of 170 grams of chicken breast provides 170 calories, a can of tuna 180, 150 grams minced beef 250. So do not vent your trust and bear excessive consumption of good food.
8 th Trap
not keep a food diary
'm sure most of you have already in the habit of scoring in a daily exercise, how many sets and reps you carry in your session, the kilos employees and to what feelings you felt during the exercise. That way you can always evaluate the results and if necessary, consider what you have to be modified to correct the stagnation and boost growth. As the food is equally or even more important in achieving fat-free muscles. How
avoid: Do not confuse this food diary with a predetermined diet. No, not talking about the same. You can write every night what you will eat the next day, as if diseñáis a diet for two weeks to a month. This will be your road map to follow and with which you must commit yourselves, but the newspaper is not a goal but the record power of the fait accompli, ie you must write "all" what you eat and how much. That way your query will have a complete picture of dietary factor and you can tweak it at any time, either upwards or downwards depending on the changes as you want to achieve.
9 th Trap
trasnochéis
can not a priori seem inconsequential, but stay up late almost inevitably leads to higher consumption of calories, either by additional food intake during waking hours or even alcohol. In addition, researchers have found as sleep regulates two hormones, ghrelin and leptin, the first induced to eat, while the second tells the brain you're full. Those who sleep fewer hours than recommended show higher levels of the former than the latter.
How to avoid: Make sure each night a minimum of eight hours of sleep, because that time is needed for optimal recovery and production growth hormone in addition to repair muscle tissue breaks down the fat. 10 th Trap
not use the supplement effective fat burner
Who embarks today on a program of definition did not include a natural supplement that can be a help to accelerate the burning of fat? Nobody.
do not think anyone today address a process so important and so hard without resorting to any aid that may facilitate the success of this objetivo.Pero fall into a trap very common, ineffective use a formula or at least not sufficiently effective in various parameters.
For example, to get the best results would require product that could enable the body metabolism to burn more calories, but also to facilitate the burning of stored fat for energy. No doubt if you could ensure the optimal functioning of the thyroid gland would have half the battle won. The control of insulin and hyperglycemia, or high blood sugar presence, is another of regulators to prevent the formation of fat, as well as able to inhibit the conversion of carbohydrates into fatty acids leads to the maintenance of definition. And if the way you can eliminate subcutaneous water retention then that would be the icing on the cake because it would provide an aspect of hard muscle. But how to get all these actions together? You can fall into the trap of using several different products, but is much better to use a third-generation ergogenic aid.
not fall into the trap
Yes it is true that many nutrition experts, competitive bodybuilders and trainers are advised to include some cheat foods in the diet to increase metabolism and with it the degradation of adipose tissue. The method is good and has proven effective in many cases, but provided it is applied to measure and control, because otherwise these episodes of cheating will ruin your efforts to remove the adipose tissue get that physical hard muscles, cut and defined.
It's too easy to fall into the trap of thinking that one can deviate from the diet here and there and nothing happens, or even the more it becomes better for the definition and without giving account you have already fallen into the trap . So stay vigilant.
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