If after all your efforts in the gym, you can not achieve your goals of making weight or fat loss, you may be committing a dietary error. Whatever your goal, you have to reach a balance between training, diet and rest. If the rest is not important enough, all your efforts will be in vain. The same goes for food: nutritional imbalances are a source of stagnation or even regression in the case of low-calorie diet, and they will cause a significant decision in the case of a fat intake calories too much.
5 Mistakes Nutrition
Drastic reduction in calories
Want a physical skinned, whatever the cost. You’re willing to sacrifice everything. You decide to halve your calorie intake, hoping to transform your physique in a few days. This is a serious error, because not only is this dangerous to health, but the body is unlikely to react as expected. High calorie reduction can be turned against you by slowing down your metabolism, the engine of burning fat. Better to create a slight deficit and reduce daily caloric intake by 15 to 20%. For example, if 3000 calories per day is consumed, a move to 2500 calories will suffice. Such a decline is not likely to bring down the metabolism. However, in the long run, even moderate reductions also can be frustrating. After two weeks, it may happen that the metabolism adapts and burns fewer calories, which is a barrier to continuous fat oxidation. To avoid this, we can, once a week return to a normal caloric intake. This temporary increase block coping mechanism and allow the metabolism to continuously burn fat at a higher rate.
Complete removal of lipids
From the nutritional point of view, it is dangerous to completely eliminate a type of food: zero carbohydrate diets, zero and zero lipid cholesterol should be avoided at all costs. You can control the calories by eliminating the bad fats such as butter, tendon meat, chicken skin and fries. Yet many people go too far and virtually eliminate all fat foods to try to sculpt their bodies by limiting sources of lipid-free proteins such as white fish, egg whites and protein powder. As there is almost no fat in vegetables and most foods containing carbohydrates, such schemes can be classified as alipidiques. There is a problem with all of this: fat-free cholesterol-free diets and therefore compromise the level of testosterone, which can disrupt the ability of the body to maintain muscle mass. When testosterone levels drop, it causes the metabolism to fall. It is better to include egg yolks (one whole egg for 3 to 4 egg whites) to his diet and eat lean beef daily. These two foods provide the cholesterol present in saturated fat, which contributes to the production of testostérone.Il is also advisable to consume more fatty fish (salmon, tuna) twice a week: it contains omega 3 fatty acids that contribute to fight against inflammation of the muscles.
Elimination of carbohydrates
There is no doubt that low-carb diets help reduce body fat, but it is not advisable to completely remove carbohydrates. It is better to pay attention to the type of carbs you eat and when their consumption. One of the best methods is to eliminate sugars all meals except breakfast and post workout snack. During these two niches, carbohydrates are essential for making mass. At breakfast, they are important because they end catabolism caused by fasting during sleep. After training, they cause an insulin spike that stimulates hypertrophy and replenishes muscle glycogen reserves, depleted during training. For breakfast, it is advisable to take 2-3 eggs with 3-5 egg whites and a bowl of oatmeal. The post-workout snack should include protein and carbohydrates rapid assimilation. Poor carbohydrate meals the rest of the day can be as simple as 200 to 275 grams of lean protein of chicken, turkey, fish or extra lean beef with a serving of vegetables. All this will help you burn fat without compromising your ability to train hard, which is crucial when you want to get a lasting fat loss.
Errors taking mass
Overestimate calorie needs
5 Mistakes Nutrition
Need to have a doctorate in physiology to understand that if you want to mass, you need to consume more calories. However, if you overdo the calories, you may look like a sumo rather than an athlete. Everything is not just the amount of calories as other important factors to consider to get the right formula meal frequency, protein intake and supplements. A diet rich in calories helps increase the intake of mass, but nothing is more effective than spreading the calories in six snacks less copious taken every three hours. This method optimizes the absorption of nutrients and can reduce the action of hormones such as cortisol, which slows the ground socket.
Skipping meals before training
Hypertrophy following simple rules. Charges were raised to degrade muscle fibers, whereupon sits and eats to repair and make you fat. This is why a post workout snack is decisive for the mass. However, recovery does not start when you leave the room, especially when doing 4-5 sessions per week. When one realizes the grueling workouts and frequent, the body constantly needs repairs, it is strongly advised not to underestimate the importance of pre-workout snack. What you will eat before a session has a huge influence on hypertrophy. A hearty meal three hours before training causes a variety of hormonal changes that protect muscles during future efforts.
5 Mistakes Nutrition
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