By Dan Gartney However this may be his biggest mistakes, so you can even determine their permanence in the gym and future results.
The diet has to be addressed from the beginning ... Forever!
The subject of diet, or rather the lack of attention being paid to it during the early stages of the sport, ie by beginners. In most cases it is not their fault, since almost all fit into a gym attracted by the desire to exercise to improve physically and in particular to develop their muscles. And it is true that often monitors tend not to give importance to instill in the novice the necessary dietary changes, partly to avoid putting too much uphill integration into the discipline, and hard in itself. On the other hand, the fact remains that when the newcomer is instructed to modify their eating habits, most ignore them because they understand that time enough to train them and if they strive with the irons, with that is enough.
In their ignorance they think that the diet must remain for the most advanced and for those who believe in competition. But following a good diet from the beginning is essential, because if someone starts to train and do not care yours is unlikely to be satisfied with the results obtained in the first two or three months, which are precisely the most critical for continuity in the weight room, because if you do not see results during that period, most probably leave the gym activity.
In contrast, exercise in combination with diet accelerate the result of training, which will result in a more optimistic and therefore stay in the gym. It is therefore very important that from those early attention to the issue of nutrition, in any case, although some charge more relevant than others, for example those that are in the gym along with very little weight or While overweight. The three biotypes
basic metabolic
For those who failed the previous edition in which we explained the characteristics three classical biotypes, we will review them again briefly. Overall, the different biotypes characterized physically most people fall into three classic patterns: ectomorph, mesomorphic and endomorphs, which respectively correspond to thin people, means that often maintain a reasonable weight and fat. People ectomorph type correspond to those that have fast metabolism such that it is almost impossible to win half a kilo of weight and instead it lost very easily.
The second biotype is for those who feel strong and sturdy in nature, but can mean weight gain weight if they propose, on paper constitute the ideal prototype for bodybuilding. Finally, endomorphs morphology correspond to those wider than usually falls in the overweight and it is very easy to gain weight, but instead very hard to get rid of excess fat.
Feeding an endomorph beginner
This time we will deal with the diet to be followed by a beginner with a biotype endomorph, that there is excess weight and whose main objective is to get rid of body fat. If only in passing, mention that in this case is of vital importance in their exercise program includes cardiovascular activity because it activates the metabolism and helps burn fat and as the number of repetitions per set is high.
As for food, is particularly important to reduce the carbohydrates, since these nutrients are those that provide energy for exercise, so as to reduce the body will seek an alternative source of fuel and forced to use fat stores. Therefore, it should limit foods high in carbohydrates such as potatoes, pasta, cereals, rice and breads of all kinds.
They should completely avoid anything related to fast food or junk food, with desserts or pastries and soft drinks and alcoholic beverages. Fats also are completely eliminated, such as meats, sauces, butter and margarine, etc. Suffice with the olive oil used for salads and cooking.
As proteins can be eaten with some meat free chicken and turkey, fish and eggs, of which only use one yolk and the rest will only clear, but better avoid pork , lamb and game. Finally, we must not forget that to lose fat you must create a deficit between calories taken in with food and the body needs to function and to perform physical activities, in addition to training, so the quantities must be moderate and so should eat frequently to prevent hunger.
If you do so, within a short time, the diet along with exercise will allow you to gradually reduce the fat ratio and you will see appear the muscles under the fat is removed.
keys for an endomorph to lose fat weight general keys for a beginner to lose fat weight are:
• You must divide the total daily food in several very small meals to increase metabolism and prevent episodes of hunger you would pick other things.
• In their food should prevail proteins, carbohydrates greatly reduce the complex carbohydrates and almost completely eliminate fat.
• For this type of metabolism, proteins play an essential role because they have a satiating action, so keep under control the appetite, preserve muscle tissue in situations of caloric restriction and also their digestion and metabolism burns calories and increases metabolism .
• It is highly desirable that the meals are made quietly, chewing very slowly and without hurry, so you feel satisfied. • Must
highly fibrous foods such as salads and vegetables, because they provide bulk to the diet, fiber for bowel function, but with very few calories.
• Must drink 2 liters (about 8 glasses) of water per day without food. Diet
prototype for a beginner to biotype ectomorph
8h.
Breakfast 3 egg whites and 1 yolk, 1 / 2 slice bread, 1 protein powder dispenser diluted in water and 4 tablespoons of rolled oats, 1café. 10.30
Snack 1 small turkey sandwich, replacing the bread with a tomato cut in half
12.30 50g cooked ham
14h Lunch
1 small bowl of rice
1 chicken breast (or turkey) 1 small salad
17h
Snack 1 small can tuna (drained to remove salt) 1 tomato
19h (1 / 2 hour before training)
1 / 2 chicken breast salad
21h (right after training) 1 shake
special occasion or 1 / 2 cup rice and 3 egg whites 1
22h Dinner
1 vegetable dish white fish fillet
1 salad with nuts 30g
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