What kind of food is necessary to build muscle

Our muscles are made of protein. In order to build new muscle cells, the body needs building material (protein) and energy (carbohydrates), to do the job. And then, and another person gets from food. Animal and vegetable proteins, from food in the human body are decomposed into components (amino acids), from which the body of the building blocks are constructed as a new proteins. Animal proteins are found in meat, fish, eggs and dairy products, vegetable - in vegetables and cereals (especially a lot of them in the buckwheat, and legumes).

The source of energy is carbohydrates, which are divided into simple and complex. Simple carbohydrates (sugar) is rapidly absorbed into the bloodstream, the body does not have time to use them correctly, so they are of no value as a source of energy. Complex carbohydrates are absorbed longer and longer source of energy. The body has time to deal with their processing and any surplus that did not go to work to ensure the body, deposited in the muscles and liver in the form of reserves of carbohydrates - glycogen. With intense physical exertion (and they must be for those who want to build muscle), these reserves are extracted and go into the "furnace" for energy. Simple carbohydrates - it's sweet and butter - sugar, sweets, cakes, ice cream, muffins and so on. Forget it if you want to build muscle, not fat. Complex carbohydrates are mainly contained in vegetables and cereals.

But that's not all. It turns out that for the whole body worked like clockwork, needs proper metabolism Improves metabolism and losing weight without dieting . And it is not possible without such ingredients as fats and vitamins. Fats are an integral part of many essential compounds involved in metabolic processes. But at the same positive effect on the body have a vegetable, dairy fats and oils contained in fatty marine fish refractory same fat (as contained in the fatty meat) are converted in the body during the "harmful" cholesterol and are deposited in blood vessels in the form of plaques . Vitamins are an integral part of enzymes - substances that speed up many times all chemical processes in the body. Vitamins are found in vegetables, fruits, grains, cereals, meat, dairy products.

So if a man wants to gain weight, it must have a sufficient amount of lean meat, fish (preferably marine as fat and low-fat varieties), dairy products (especially cheese), vegetables, fruits and cereals (preferably buckwheat and oatmeal).

How to train to build muscle

No less than the power, importance is constantly increasing physical activity. Of course, such a class is best done under the guidance of an experienced coach. But if this is not possible, then the task is quite possible to cope on their own, you only need to observe a number of rules:

• training should be regular, at least twice or three times a week, lasting less than an hour (an hour starts to burn fat reserves, and its you and so little);
• load on the muscles should not be excessive, but it has to grow; This approach is best achieved by short intense workloads with dumbbells or barbell; after exercise on individual muscle groups must be a rest (not less than a minute) and then you can begin to exercise on a different muscle group;
• not less than the load is important, and rest between individual training - the body during this time should be fully restored; at this time is muscle building;
• training is best done in the open air (large amounts of oxygen to accelerate the metabolic processes) or at least in the open window;
• half an hour - an hour after the workout you need to eat; food must contain a sufficient amount of protein and carbohydrate expended during exercise.

Remember, weight gain is due to the muscles not because of how much time you exercise. Weight increase due to active muscle contraction: a heavy load, alternating with complete relaxation.

What else you need to build muscle

I need a holiday - is, first of all, restful sleep, not less than 8-9 hours. To sleep well, you must: respect the mode of the day (going to bed always at the same time, better after an hour walk in the fresh air), diet (the last meal should be no later than two hours before bedtime) try to get rid of stress (if you can not change the circumstances, then change your attitude towards them). Rest - it is also working on her: it is during sleep Dreams: how to understand our dreams   most actively produced by a variety of hormones that promote weight gain.

To increase muscle mass, some athletes take anabolic hormones - synthetic drugs, similar in structure to the male sex hormone, but having the ability to stimulate the formation of protein in the body at Just noticeable effects on the reproductive system. Acceptance of these hormones (especially in adolescence) is able to cause irreparable harm to the body of men. Therefore it is better still follow traditional ways of increasing weight.

Galina Romanenko

What is obesity?

Obese called excessive weight gain due to fat tissue. This question is easy to answer. It is much more difficult to clearly define what the state of the human body is considered obese, and what is merely "two-three extra kilos." To this end, in particular in the US in the 40s of the last century it was established the so-called body mass index (BMI), which takes into account the ratio of body weight to his area. Recently, however, BMI is subject to serious criticism at that point that he did not take into account the peculiarities of the distribution of fatty tissue in the body and does not know such a thing as a person's age. So, say, a professional athlete, whose weight at the expense of a large muscle mass will go off-scale the calculated indices for BMI is considered overweight person. So here, from a strictly scientific medical point of view it is not so simple.

However, the scientific criteria leave the experts themselves will talk about is quite clear to all indicators. Dietitians brought to their patients ingenious definition - obese the person who looks fat. Agree that each of us in the summer on the beach can easily and without resorting to special techniques to make a preliminary diagnosis, whether the person being overweight and how he is redundant. There is also a very "bearded way to" determine the proportion of human adipose tissue. It's enough to pinch the outer part of the arm from the shoulder to the elbow - all that will be in your fingers, not including the skin, and there is a fat layer. And if you see that it is large enough, this is a serious reason to think that you have not quite meet the classical canons of beauty of the human body.

Types of obesity

Unfortunately, human diseases are very diverse, and obesity is no exception. In fact, one and all recognized classification of obesity exist, researchers are taking a variety of different criteria for division. If we look at obesity, so to speak, "geographically", ie the place of the main clusters of fat, it is isolated central obesity and the so-called beer belly. When central obesity, excess weight accumulates in the abdomen, chest, hips human; this type of excessive weight is associated with increased risk of heart disease, hypertension How to deal with high blood pressure?   and diabetes. As for the beer belly, it is a phenomenon familiar to us all - the formation of a kind of hump on his stomach though the rest of the body may not suffer from excess fat. Often this comes from the belly really passionate beer drinkers, but medicine is still not fully understand the process of the original manifestation of obesity.

Alimentary obesity is a consequence of psychiatric disorders, poor approach to nutrition and a sedentary lifestyle. This excessive consumption of high-calorie foods is adjacent to the lack of working off the calories obtained. Another form of the disease - obesity, symptomatic: here the emergence of excess weight is accompanying some other physiological disruptions (hormonal disorders, diseases of the endocrine glands, diabetes, metabolic disorders). Finally, we must not forget factors such as genetically determined, and the effects of trauma caused by damage to a specific region of the brain, namely the hypothalamus.

Obesity and disease

Cases where obesity is associated with other physiological or mental illness Mental illness - ashamed to ask for help? Too complex and individual, so that you can clearly talk about ways to combat disease - here it requires serious examination and appointment of a special unique treatment .  If we have in mind all the other reason, they are based are the two "pillars" - too many calories absorbed from food and too little physical activity .  In this case, we are talking about an elementary and natural process - the human body is designed so that the body tends to in times of prosperity and the receipt of large amounts of food to create for themselves a stock that it can be used in crisis situations and do not give us die on the third or fourth day of absence Food .  If the period of well-being does not stop, and the crisis is not fasting, "stock" and still continues to grow .  Accordingly, by and large, there are two easy ways to reduce their "pantries" - reducing the number of calories entering the body and increase physical activities .

As is known, there are problems. As for men, they are very difficult to force to abandon the usual volumes of food absorbed for breakfast, lunch, dinner, afternoon tea, dinner, first and second, and exercise regularly even harder. And among women not a few percentage of those who "sits" on a completely wild diet and bring themselves to physical and emotional exhaustion, which is good if you end up in vain - and in fact often with very sad results.

The mortality rate of obese men is 150%, women - 147%; especially increases the death rate from heart disease Heart disease and heart attacks: that every woman should know   (142% for men and 175% for women), stroke (159% for men and 162% for women), kidney damage (191% for men and 211% for women), diabetes mellitus Diabetes - threatening and incurable disease   (383% for men and 372% for women) and cirrhosis (249% for men and 147% for women). Taking into account these indicators and data on the number of people who are overweight, decide for yourself whether or not obesity is the main (or one of the principal that does not matter) the problems of the world ...

  Alexander Babitsky