Just eating are not going to build muscle, you need to train. But if you do not eat the right way you will not make your muscles ‘look’ as it could, you will not recover quickly after exertion.

Our muscles can immediately start using any fuel, depending on the effort made and the availability of each item:

* Carbohydrates that are converted into glycogen, which accumulates in the muscle itself as a form of rapid energy availability
* Fats that have a mechanical function of both protection and structures involved in muscle cells. They are also used as an energy substrate disposed between the bundles of muscle fibers to become energy after depleting muscle and liver glycogen.
* Proteins, muscle main component necessary for compensr wear occurs with exertion, which causes a degradation of amino acids greater the more intense and prolonged. In extreme cases the proteins that build your muscles may also play an energetic role, being used as fuel. So if you want to keep your muscles intact, it is necessary that food properly.

Do I need an extra intake of protein?

Until some years ago, there was no fan of bodybuilding care not hand protein supplements: milk shakes, amino acids …

Now it is less clear than ever necessary. Researchers have found that it is necessary that athletes, especially those in power, ingest more protein than people who do sport.

Suggest 1.7 g per kilogram of body weight as much more appropriate in athletes who train regularly and even a slightly higher amount for those doing very intensive efforts.

Ideally, the athlete could focus on eating low fat protein foods such as cheese, egg whites, soy and derivatives and vegetables to reach that level.

But it is not always possible to eat much protein. Furthermore, proteins are very often accompanied by saturated fats are harmful to health if taken in excessive amounts.

So it may be advisable to use protein supplements during exercise sessions, combining protein with carbohydrates and electrolytes in an easily assimilated drink. You’ll get all the protein you need without the extra intake of fat.

But do not overdo, once covered your requirements you will not get any extra benefit of proteins and may even harm your health if it is a really excessive amount.

Then … What do I do?

* Make sure you take the correct dose of quality protein, a daily minimum of 1.5 kg. If you’re doing a very intensive training, increased to 2 g.
* After your sessions drinking beverages containing carbohydrates and protein in the first half hour, and a meal rich in carbohydrates within two hours.
* Take quick digest proteins such as whey, nonfat yogurt or soy, just after your workout, especially if you’re over age 40. When you are facing a long period of recovery, as before going to sleep, you can make slower assimilation proteins such as casein from milk.
* If your training is prolonged or intense BCAAs added to your normal protein intake especially if your sport requires motor coordination and / or mental health.

The Body Combat Fitness is a form of which was born some years ago in a gym in New Zealand. Despite being relatively new, has become one of the most attractive of gyms worldwide.

Apparently, his success is that their movements are full of adrenaline stimulants for whom the practice, producing a sense of security and power, also helping to lose weight.

Many believe the Body Combat is a martial art, but it is not. Others think it is self-defense classes and are not. While it is true, uses a combination of martial arts exercises with Kick Boxing, Karate, Kung Fu, Tai-Chi, Full Contact, Twaekondo, etc., In reality the Body Combat is a sport of aerobic workout that uses choreography and movements based fists and kicks.

The Body Combat switched on all muscle groups, especially the arms, shoulders, back and abdominals. The body combat can work flexibility, strength and endurance. It is an intense practice ideal for stress relief and weight loss.

Body Combat exercises require a lot of technique, which is achieved only through daily practice. These exercises are performed in front of a mirror or in shadow and are synchronized with music.

It is recommended to practice 3 times a week, to weight loss and strength training are effective. It can even be used to supplement other physical activity.

The Body Combat sessions are structured in a classical style of fitness. Usually divided into 8 or 9 fights, each with their respective music. Classes and 1-hour group. They consist of three phases: warm-up phase of work and final stretch.

In the second phase we are going to work different muscle groups to the rhythm of the music and choreography and song involves a different muscle group.

The Body Combat and its benefits

The practice of Body Combat has many benefits, including:

• significantly improves aerobic capacity
• It strengthens all muscle groups
• Increases flexibility, strength and endurance.
• It is indicated for weight loss.
• Perfect for stress.
• Increased self-esteem, sense of power and strength that occurs.

The practice of Body Combat is suitable for all ages (if that suits the intensity of the possibilities of the practitioner). Not recommended for pregnant women or people with osteoarthritis in the knee or hip.

So now you know, if you want to practice your, release stress and lose weight, Body Combat is an excellent alternative.

If you decide to practice Body Combat, seeks to make precise movements of the instructor following the directions to the letter when performing the exercises. We also recommend drinking water before, during and after exercise.

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If you want to maximize your dance sessions and lose the most weight, follow the prompts.

Step 1
Find out what type of dance you find more fun and what you find it catchy. Think what kind of music you want to dance is part of your decision.

Step 2
Understand the benefits of dance style you think practice. The more energetic can be salsa and hip-hop, which can burn large amounts of calories. For its part, quieter options like ballroom dancing and jazz, will also make you burn calories and is an aerobic activity.

The ballet is a great dance to increase your flexibility, so keep that in mind if this is one of your goals.

Step 3
Find DVD classes teach you to dance the dance type chosen. Looking for comments and reviews online and made phone calls to local studies to see if they have introductory classes, so you can try different types of dance and see which you like best before choosing one.

If you’re doing some other type of cardiovascular activity two or three times a week, aims to add a session of dance to your list of activities. Or, if only the dance will be your ration of aerobic exercise, then look dancing for about 20 minutes, at least three or four times a week.

Step 4
For more benefit, mixing different types of dances. Muscles involved and the strictness vary according to the dance you go to practice. Make more than one type of dance will help you exercise different muscle groups of your body.

Step 5
Combine exercise with other types of dance to help optimize the process of weight loss.

The dance uses the muscles, but not in the same way that lifting weights, for example, so it will be good to add another kind of activity to your dance routine. Two good choices, while serving to increase flexibility are yoga and Pilates.

1. Stretch your arms and legs to the utmost to prevent injury to your body during exercise.

2. Now take a dumbbell in each hand. If you are a beginner uses a 1 kilo to 2.5 kilos. Depending on your physical condition, the beginners may use dumbbells up to 5 kilograms.

3. Stand with your feet spaced shoulder width and knees slightly bent. You’ll make a series of six exercises to 30 seconds each (the equivalent of 3 minutes). While keeping your knees bent, lift weights quickly to the sides of your body. Raise and lower the weights at a fast pace for 30 seconds.

4. After 30 seconds, place your arms above your head with the weights and lift and lower them again and again. Movement continues for 30 seconds. No time to rest between exercises. Three whole minutes without stopping working.

5. Then, bring your arms to the sides of your body and lift weights and put back the arms alongside your body. Make this move quickly and for 30 seconds.

6. Then, place your arms out straight in front of you holding the weights together and vertically. Begin to open your chest moving the weights outward (ie separating the arms) and then it again the original position. Perform this exercise for 30 seconds.

7. Then again place your arms above your head and the weight goes up and down quickly for 30 seconds.

8. The last exercise is the most difficult. Hold two dumbbells firmly in your hands and starts throwing punches as if you had an enemy in front of you. Double hits at normal speed for 20 seconds and increases the speed of the punches during the last 10 seconds.

Here I propose some tips for highlighting the tablets or trademarks of your abdominal muscles, because we all carry inside a perfect abs.

It should be clear three essential conditions: proper nutrition, resistance training and cardiovascular activity.

In the daily training routine should not miss where resistance exercises work several muscle groups, these exercises are positively affecting the metabolism, require high demand of energy during the workout and help burn more calories.

Squats, lunges, military press, etc.. Be sure to include some of these exercises in your workout routine anaerobic.

The next thing to bear in mind is the cardiovascular exercise because it is what really makes you lose more fat. It is important to involve the two options available: constant activity and high-intensity intervals.

The constant activity refers to all that is done everyday such as running instead of walking or using stairs instead of elevators, in sedentary Transform your active life more suggestions.

The high-intensity intervals refer to the common practice and discipline of cardio, jogging, using the climber at the gym, etc.., Sex also helps burn calories besides the pleasure and satisfaction involved.

These exercises are key to fat burning and also help improve endurance, which is essential when doing abdominal exercises.

Course also is required to be marked abdominal and excel generally not enough to lose weight.

Abdominal exercises will not make you lose fat, but are responsible for the increase in volume and muscles are stronger.

At the time of structure a training routine abdominal remember doing it the right way, avoid those exercises useless or harmful and concentrate on those who can give you more benefits. One way to be sure it is consult your program with a personal trainer.

For beginners and people who do not seek a large muscle volume, the best guideline to follow is to do abdominal exercises 3 times a week following a well structured training plan, see Tips for perfect abs to expand your possibilities.

The abdominal exercise guide is a good starting point, provides explanations, graphics and videos of each of the suggested exercises.

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Any exercise you do, either aerobic or anaerobic, affects the functioning of muscles, the fact of not using large Quilaja does not mean that muscle tissue is being destroyed.

Weight training coupled with high volume aerobic exercise and a significant reduction of calories that usually accompanies any fat loss program, can have a harmful effect on the tissues rather than the intense workouts with weights.

To reverse or at least minimize this potentially stressful stimulus for muscle, we have to consume about 30% over our total protein intake. Why?. Our body needs sufficient amino acids to retain or develop muscle tissue, which is the center of our metabolic engine.

Having sufficient protein is also important in the days when we went down about carbohydrate intake to 50 or 45% of our total calories. At that time, we need to dispose of excess amino acids to be used occasionally throughout the day to aid in energy production (gluconeogenesis) and fat use.

This case differs from the ketogenic diet in one fundamental respect: that of time. The longer your body to produce glucose using amino acids, more will be doing our ketogenic diet.

Furthermore, the protein offers additional benefits to satisfy better than carbohydrates and fat. Calorie for calorie, protein fills us before, something very positive if we are accustomed to eat much.

Dr. SD Poppit and partners of the MRC Dunn Clinical Center in Cambridge, England, discovered that when people ate a low calorie diet that contained primarily carbohydrates, protein and fat, protein content only significant effect to reduce the feeling hunger. The group also consumed less protein calories.

If the protein tends to make us feel fuller and do not consume as many calories per meal, hypothetically would take less calories a day, which in turn would create a bigger calorie deficit and leading to increased fat loss and weight.

Increased protein intake during calorie-restricted diet does not mean that the total protein increases, only the percentage of calories from protein is higher than during our normal diet.

As explained in Fitness Gym, a good rule of thumb is that we must always keep our protein intake in about 2 grams per kilo of weight or about 30% of our total caloric intake. Occasionally, we may derive up to 45% of our calories from protein, but only for periods not exceeding three weeks.

This pattern although it works well for people who train regularly with weights intensely, is not appropriate for everyone. If you seek a high protein diet to improve your performance or to lose weight, consult a nutritionist to establish the proper amounts to your case.

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