Author: E B
Getting rid of belly fat and love handles is the goal of many men. Despite the fact that many of them tend to justify body changes with age-related changes, often the true cause of belly growth is excessive caloric intake and a sedentary lifestyle.
The deadlift is exercise #1 for your abs, lower back, glutes, and hamstrings. The key benefit of the deadlift is increased testosterone levels, as well as developing explosive strength and strengthening the spine.
The barbell is a classic bodybuilding and strength training tool for gaining muscle mass. The presence of a barbell and a set of weights allows you to perform many different exercises for all muscle groups of the body – without machines and other equipment. There are five main multi-joint exercises with a barbell – these are squats, deadlifts, bent-over rows, military presses, and bench presses (the only exercise of these that requires a bench). Let’s look at how to do them correctly – technique and tips.
Trans fats are substances that occur in vegetable oils when they are reheated to high temperatures. Most countries in the world regulate the content of trans fats in finished foods – they should be no more than 2% of the total amount of fat in the products.
In fact, fast carbohydrates are a household term. There are simple carbohydrates (that is, carbohydrates with a simple structure of their molecules) – as well as complex carbohydrates (molecules with a complex structure), which have a fast absorption rate during digestion.
In order to build muscle, you need not only regular physical training but also a high-calorie diet. At the same time, to gain muscle without fat, you will have to learn to understand the types of carbohydrates – avoid refined ones and prefer cereals with low GI.
Since the 1980s, saturated fat has been considered the main enemy of health – but recent scientific research suggests that it is not so simple. Ultimately, in moderation, saturated fatty acids are not only safe for the body but also beneficial.
Vitamin D is one of the most important substances responsible for human health. It regulates more than a thousand physiological processes in the body, including the processes of DNA regeneration. Vitamin D deficiency has been linked to impaired immunity and an increased risk of infections.
Iron is one of the key microminerals necessary for the proper functioning of the body’s metabolism. Regular consumption of iron-rich foods ensures the transport of oxygen to the tissues and helps the immune system function.
The first rule of nutrition for weight gain is to increase the caloric content of the diet by 10-15%. Plus, to replenish glycogen stores (the main source of energy for muscles), carbohydrates with a low and medium glycemic index are needed. Among other things, to maintain optimal hormone production, the body needs various types of fats – and, of course, proteins. However, it is a mistake to think of a diet for gaining muscle mass solely as eating a lot of protein.