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How to improve your strength and mass gains
So you’ve flogged yourself in the gym, followed a proven strength program consistently but still not getting the results you have dreamed of? For most people the last thing they need to develop is their eating and nutrition plan.
The only way to ensure your hard work in the gym pays off is to eat right, eat often and eat enough. Below are some great techniques for ensuring your eating plan matches your growth plan.
Drink or eat 20 – 30 grams of high quality, easily digestible protein within 10 – 20mins of completing a strength training session. This is the most critical time to fuel your muscles. They will be screaming out for vital nutrients and protein is their primary source of recovery fuel. Your muscles are made from protein so the easiest way for you to gain mass is feed them more protein.
Consume 40 – 60 grams of carbs within 45mins of finishing your workout. As stated above, your muscles need refueling after a workout but so does the rest of your body. During an intense workout you have used up your short term supply of energy. Carbs are the primary source of energy fuel and you need to replace your carbs in order for your body to fully recover from an intense workout.
Eat 4 – 6 smaller, balanced meals consistently throughout the day. Each of these meals must include 20 – 30 grams of protein. If you can’t stop to eat proper meals throughout the day, plan ahead and carry fruit, nut mixes and meal replacement drinks around with you. Never stop eating!
Consume a small amount of slow release protein prior to going to bed at night. Your body will do its most effective muscle building and repair during rest. As we have already discussed, your muscles are made up of protein and therefore need protein to build. By consuming a slow release protein before sleeping, you allow the body to conduct maximum growth during the night.
Eat plenty of meat. Lean meat is a great source of low fat protein and includes both red and white meat. Beef, chicken, turkey and fish should be a regular fixture on your dinner plate.
Eat the right fat. Most people think eating fats are bad, however it is the type of fat that is more important. The right fats you should be consuming are omega 3 fats such as EPA and DHA found in fish oil. You should reduce your consumption of bad fats such as polyunsaturated fats like vegetable oil.
The importance of breakfast. Numerous studies have shown that breakfast is the most important meal of the day. Whether your goal is muscle mass or weight loss, you need to give your body the fuel it requires for the day. After 8 – 12 hours without food, your body is starting to go into a catabolic state. That is, it is eating itself waiting for you to feed it. Whole grain foods and fresh fruit are a great start to the morning.
Remember, if you are not eating right your muscles will be eating themselves. Every time you workout your body needs the protein to repair and build muscle while providing enough energy to keep you operating at your peek. If you don’t fuel your body, you are wasting your fitness strength training time.
Leading up to Ramadan every year I hear so many well intended plans on how RAMADAN is going to be a new start on how this person is going to eat and how that person is going to diet and change this and that about their health. But Ramadan is the worse time to go on a diet, change your eating and exercise routine or try to lose weight.
Spiritually Ramadan is a physical act for spiritual enlightenment. It is soley for ibada, nothing more. It a time for the believer to get closer to Allah through doing something solely for the sake of the Lords of the worlds. Allah says every action of the son of Adam is given manifold reward, each good deed receiving then times its like, up to seven hundred times. Allah the Most High said, Except for fasting, for it is for Me and I will give recompense for it, he leaves off his desires and his food for Me. For the fasting person there are two times of joy; a time when he breaks his fast and a time of joy when he meets his Lord, and the smell coming from the mouth of the fasting person is better with Allah than the smell of musk.[al-Bukhaaree] In Islam we are informed that actions are based on intentions. Each and every act we do, be it the fast, the salat or any other thing that is suppose to be for the sake of Allah will only get the reward of the intentions behind the person who committed that act. Br. Isa al-Bosnee wrote in an article that articulated the purpose of the fast, Without a correct intention, no deed is of any value in the Hereafter. As Muslims must consistently purify our intentions and consider why we perform fasting. Do we do so merely because it is the practice of our parents and friends, or do we do so because it is part of our tradition, or perhaps because we simply want to conform to our environment in order to avoid any problems? A Muslim who realizes that only that which is with Allah remains, and that He (Swt) is the only One who grants and withholds, would not be of those to which the Prophet (s.a.w.) alluded in the Hadeeth:On the Day of Judgment, a caller will cry out, Whoever performed a deed for someone other than Allah may seek his reward from that for which he performed the deed [Saheeh al-Jami].
As human beings we must always be aware of our humanness and know that we have to always check our intentions when we do ibada. Sometimes we may start off with the proper intentions and then while doing an act our intentions change. We may begin by seeking the reward of Allah but then notice we are being observed by someone and make our voice more melodious our tajweed more clear and thus what began with good intentions ends with showing off, riya, which is a form of shirk.
Each day of fasting we must constantly be conscious that our intentions did not change from pleasing Allah and fulfilling our obligations as slaves of Allah to trying to diet under obligation of fulfillment of ibada.
Practically Fasting in the worse time to change your dietary habits. Starting a new diet, be it a caloric limiting diet or a colon cleanse or a new way of eating requires us to be conscious of our bodies and how it response to our new found behaviors.
Sometimes diets that are restrictive or even diets that drastically different from what we are use to can shock our systems. Often people who go through internal cleansing programs report having a couple days of feeling flu like symptoms before they feel renewed with energy and vitality as a result of the cleanse. Others who are on calorie restrictive diets for weight loss may feel lack of energy as a result. Headaches, constipation, diarrhea, joint pain, and fatigue are common symptoms due to change in eating habits. These and host of other physical maladies, be it temporary or an actual illness can be the result. When you combine the fast of Ramadan with a dietary change you not only jeopardize with your intentions for the fast but you also limit your ability to really assess the sources of any abnormal symptoms you may feel. The fast itself come with a host of challenges that those of us who have neglected the fast throughout the year suffer from. If the challenges of the fast are overlapped with the physical symptoms of dramatic dietary changes you may not be able to discern between the two. In addition you run the risk of making yourself ill unnecessarily and as a result and you may miss essential days of fasting due to the illness.
Most people are searching for the perfect diet, the healthful way of eating that will allow us to feel energetic, full of vitality, and manage our weight. The truth is it is a life journey in which we will find resting places, hidden treasures and moments that we bask in the sun. But we continue this journey our entire life. What hinders the travel is when we get off the beaten path by not making pleasing our lord our first priority. There will be time to bask in hidden hot springs, stand in the water falls and sit on the cliffs to admire the rainbow, but we must trek forward even when we are tired or bored or just don’t feel like it. Simply because we must. When the terrain begins to incline and the sweat is gracing our brows, this is not the time to change directions or pick up extra baggage. This is the time to push forward arise at the summit then view the paths of options we have. Fulfill our obligation to our lord with pure intentions. Give him his due and then after you can work on change.
There comes a time when avid exercisers reach a point in there routine where they are at a training plateau. A training plateau is when your work out is no longer effective. It is not effective because you are doing it regularly but because your body is conditioned to that level of exercise and can not benefit from it any more.
You know you have reached your training plateau when exercising at your usual pace and intensity becomes much easier to attain whereas a few months back you had difficulty completing 10 sets of 50 crunches is now much easier to make. In other words you are use to your routine and you need to improve it to get greater benefits. The problem with training plateaus is having the ability to know when you have reach that point.
There are signs in your routine that tells you you are at your training plateau like conditioning to cardiovascular work outs when you are able to do more than normal with ease or you begin to work out more often to get the same fit feeling. Because the body is adaptable to vigorous activity, when you place the same amount of intensity to your regular work out, you quickly adapt to the routine.
Breaking the training plateau can be accomplished by using these few techniques and adjustments. Track your progress One effective way to break the training plateau is to keep a work out journal and logging your progress. If you are not familiar with using a journal you can start now, using any type of notebook or chart is fine. Keeping track of your progress will give you indicators when you are reaching a training plateau. This will also help you to alter your routine to avoid reaching the plateau. Review your eating routine Sometimes when you are excising regularly you may find yourself slacking on your diet or mind set of healthy foods. If you are back sliding with your eating habits this could be the reason you are not seeing progression in your normal work out.
You also want to make sure you are getting the proper amount of rest. Rest and eating correctly can make a difference in your work out progress. Vacation from working out Maybe you just need to give your body a break from your regular workout routine when you reach that training plateau. If you take a break from your schedule to allow your body time to rest and readapt you could help break through the training plateau. There are two types of breaks you could take a break from the amount of weight used and intensity of your work out or you could simply cut out days from your training schedule. Both methods will help your get back on your training track. These are some easy methods to help you overcome the training plateau; however you should be aware, that the more you work out the higher your chances are of reaching a training plateau so do not get frustrated about your routine, just make some changes to your program.
How to Pick the Best OTC Acne Treatment Product
Any company which offers a guarantee with their product is obviously assured about its effectiveness. So any anti acne Solution product that includes a company authentication should be safe for usage. For example, the Clearpores Cleansing System is an anti acne solution which comes with a 6 month money back guarantee. O if you find the product to be ineffective, you can ask for your cash back.
Choose products that have been approved by doctors
There’s absolutely nothing like having the expert’s approval in the anti acne product of your choosing. Clearpores scores here too as it is doctor suggestd. Most skin consultants and herbalists endorse the Clearpores acne treatment system. Clearpores makes use of some of the best ingredients that help in treating not just acne but its related symptoms like redness, swelling and itching too.
Obviously, the condition of your skin should not become worse thru the use of an anti acne product. Most anti acne products have side effects, such as increased redness and itching. Against this, the Clearpores skin cleansing system is a completely safe option which does not leave any side effects. It’d cause a burning sensation initially, but that fades away when you start to use the product on a regular basis.
Your ideal anti acne product should be accompanied with comprehensive customer support services. Effective customer service with any product makes things much easier for the client. Whether you need help in using the product or ordering it, this particular service will ensure that you get all the assistance you are looking for. Clearpores product comes with customer care support available 24*7 and helps you with everything from ordering the product to using it and also updating you on special offers from the company.
Going thru product reviews will help you know about the good points and bad points of a product. Hunt for both expert and purchaser reviews. These reviews will give you a fair idea as to what the product is all about. There are certain products that fare well in terms of reviews like the Clearpores skin cleaning system. The product gets 2 thumbs up from both the customers as well as the experts.
With the help of these simple to follow guiding principles, you will be able to make the best choice as regards your OTC acne product.
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