Browsing: Fitness

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.

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.

It is a well-known fact that testosterone is a male sex hormone, and estrogens (estrone, estriol, and estradiol) are female. However, the body of men also produces a small amount of estradiol, which is involved in metabolic processes – and reproductive function.

Testosterone is the main male sex hormone responsible for gaining muscle mass, bone density, as well as for the functioning of the brain and the functioning of the reproductive system. The level of this hormone reaches a maximum in 20-25 years – and after 30 years, testosterone begins to decline.

Chronically high cortisol levels are a very dangerous condition. This hormone affects the immune system (by inhibiting it), the cardiovascular system (leading to an increase in blood pressure), as well as the body’s ability to absorb fast carbohydrates – and even mood.

Effective ways to increase testosterone is a topic that excites every man. There are a huge number of supplements, drugs, and methods that promise to raise this hormone – however, only a few of them are able to show confirmed data.

Pull-ups on the bar is a fairly heavy, but effective basic exercise that solves various training problems. The temptation to do pull-ups every day is great because there is hope that this will accelerate the growth of results. Today we will take a look at whether this statement is true.

For beginners who first come to a fitness club, the issue of motivation is not relevant. They are literally “bursting” with the desire to quickly make the figure of their dreams, so the question of regular training and nutrition at the initial stage does not arise.