Muscle to eat the good will insist to take exercise

Every day the arm every day 3 groups, a group of 10.. (50 KG, more than 10 disc did not move), push-ups 3 groups, and every day 20, sit-ups 3 groups, and 50..
Welcome to sohu man fitness class 2), the current issue of the theme is "crash", the main strategy sought to face is the back muscles more lack, hope in a relatively short time with the faster speed of ascension back muscles friends.
The back muscles of the trunk is one of two big muscles, and chest muscle together with a person of the decision to the physical beauty. But now most of the crowd is in computer desk all day long before, and in the back of discomfort and pain, if have the proper exercise and certain back muscles, can very good ease even avoid the happening of this kind of circumstance, this period our demonstration participants will be picked up the dumbbell, with you the pleasure of sports experience!!!!!
I feel I can hard-working, but a little meat, chest muscle arm is a bit, but the fat is in the stomach, other places are but there are fat meat bones, such methods how more practice the ugly, light fat belly even clothes all difficult bought, grieve, what method can LianChu chest muscle and lose more than the belly meat of, how exercise and diet, detailed how at best, thank you.

The muscle, exercise fitness why need to beef

1. Beef, rich in muscle

It exists in the beef content than any other food are high, this makes it to increase muscle strength, particularly effective. The head of the training in few seconds, it exists the source of fuel is muscle, it can be an effective supplement adenosine triphosphate, thus make training can hold out for more.

2. Beef containing vitamin B6
The greater the protein requirement, diet should be increased in the more vitamin B6. Beef contains enough vitamin B6, can help you enhance immunity, and promotes protein metabolism and synthesis, which helps nervous after the training of the recovery.
Exercise interval don't more than three days
Muscle is exercise to come out. Strong and handsome the coach, and muscle is the most "proves ungrateful", as long as you can keep to it often "stimulus", it will be ten times as many as in the feedback repay you. But if "three days, two days fishing nets are spread", the effect will be to sell at a discount greatly.
For muscle exercise is need to have a rest, 2 to 3 days later, if there is no movement before the stimulation, the motion of period of time, the effect will be subside. If we do not give sufficient time to supplement muscle nutrition and muscles do not longer than originally robust. But coach remind time cannot too long, the rest time to once again have the last movement ability muscle for standard calculation, general need two to three days.
3. Beef containing carnitine appears
Chicken, fish flesh of poison alkali and muscle of acid content is very low, but beef high content. Carnitine appears mainly used in support of the fat metabolism, produce a chain of amino acids, is to bodybuilders muscle growth play an important role of a kind of amino acids.
4. Beef k and protein
Potassium is most athletes in the diet is the lack of minerals. The level of the potassium low will prevent protein synthesis and growth hormone production, which affects the growth of muscles. In the beef rich in protein: four ounces of thin stick can produce 22 grams of first-class protein.

Explore the mystery of muscle growth

Frequent meal
How to eat three meals a day will only let you eat a lot of protein and fat, it will bring bad absorption and is contrary to what expects the dewlap. For fitness lovers, every 2 ~ 3 hours a eating is the best condition, so can make muscles get continuous nutrient, and won't for nutrition and cause excessive adipose accumulation. For many toward 9 evening the office worker of 5, it is hard to have such a condition, in the medium and long term work fast in the state also means the loss of muscle. For those who regard muscle as life important friend like it, choose nutrient food bag or bar instead of a meal is a good choice.

Diverse diet
If every day to eat almost the same things soon disgusted. As we often transform training programs to avoid to produce a boring as feeling, you often have to change your diet, the best way is to buy different food each week. This not only gives you a balanced diet, still can let you know your body to a different food reaction. Don't eat the destiny of the things.

Nutrition pyramids

Tree nuts: almond and hazelnut, walnut
The magic nuts make your brain and limbs also developed.

Health lipid: olive oil, rapeseed oil, low-fat butter
Far from healthy animal fat, healthy fat can help you better lose fat.

Dairy: low fat milk, yogurt and cheese
After fitness and bedtime added dairy foods are for the muscles of the repair advisable choice.

Fruit class: papaya, pears and oranges
In the fruit rich vitamin and mineral on muscle growth play an indispensable role.

Starch classes: corn, potatoes, sweet potatoes
Your body needs inexhaustible supply of energy, and energy is derived from here.

Low carbon water vegetables: spinach, broccoli, cucumber, carrot
Keep the body acid and alkali balance, let you faster change green giant.
Down the bent down to exercise abdominal muscle method is the most simple. The waist to bend, arms and legs erect, head droop, suspended in the sky, don't force yourself to touch hands, try to relax, and then natural up, extend back and leg muscles, about 1 minute, stop repeat three times. Twice a day, for 2-3 months can effective.

In addition, the method of sit-ups exercise abdominal muscle and easy to operate. In order to enhance the whole body muscle strength, if again complementary with power equipment training, then the effect the more significant.

High protein classes: whey protein, lean beef, fish, chicken
As water is to fish, as you need is enough protein to build muscles.

Don't we eat the food all day several

WangYiHu told reporters yesterday, eat more eggs can grow muscles, he wants to keep fit, participate in martial arts competition, WuShuGuan future open.

This year WangYiHu from monitoring 3 was admitted to WuKe big computer professional. Listen to Beijing tongzhou a best friend said eat egg white can strengthen body, from July 8, he began to eat every day 30 egg and has nearly 3000 only eat eggs. Among them, the August have a week because of injury, "play didn't eat so many". Other time, every day to eat 30. The contest held in tongzhou.

Tongzhou the good friend, WangYiHu is the "elder brother", his "best friend", at present in Beijing a company work, a fitness instructor. WangYiHu said "eldest brother" wonderful, eat an egg every meal in 100.

WangYiHu move in campus cause of hot debate. Now, WangYiHu early 30 points, 5 9 p.m. in campus 30 points running, man, many students to follow, but so far along with the training students up to 70 people.

According to WangYiHu speak, he has been like kicks kung fu. The age of five, in henan "to do things," his father sent him to say the shaolin temple, 9 to Beijing learn sanda; At the age of 14, home to school.

According to eat dinner every meal, appetite is not eat an egg with reduced. WangYiHu said, never feel what discomfort. Just finished off the shell on the table form "little hill," students, dining room attendant see can show surprised expression.

In addition to the eggs, WangYiHu tie-in eating raw cucumber, every day was born tomatoes and potatoes. WangYiHu said, father sent to 1200 yuan a month living expenses, dining room eggs each 8, living on the hair tension. He found near the school BaiShaZhou market, buy 0.55 yuan a life eggs again to return to bedroom and cook. To earn "eggs fees", he also school vacation looking for part-time job to make money.
Science statistics shows that men to 40 years old muscle after began to decline by about 1% a year. 1% is not a data so simple: first of all, can lead to male basal metabolic rates lower, also is the "fat"; Second, the muscle of the decline of the men, became a higher risk of cardiovascular disease "accomplice"; Three is can lead to power down, this also is many middle-aged men often are the main cause of the backache backache.

Exercise abdominal muscle is the key

Modern medical certificates for abdominal muscle, men lose flexibility and formation of belly fat, "and" high blood pressure, heart and many common diseases such as diabetes closely. So middle-aged men exercise the muscle to grasp key, of which the most important abdominal muscle.