The Muscle Maximizer System

Food plan
Only with the right plan you can achieve your goals
Discover the best strategies to get a good Power Plan

Have you ever wondered why some people are able to achieve their goals and others can not? Not only that, those who fail, fail to arrive after you’ve tried everything, meaning we get tired and disappointed.

The really important thing, is not that they were wrong, all wrong, but having the ability to stand up and understand what went wrong. You decide. Want to get up or stay on the ground?

If you’re reading this line, then it means you want to raise and understand why your body does not follow you as you want. Ll let you now the secret, simple, practical, safe: you must have a Food Plan.

To have a strong body and healthy we need a proper combination of: food, nutrition and integration. If one of these factors is left out will affect everything else. The first step in a proper food plan is to understand how the basic elements of food interact in our body. For basic elements of food, means the food inside (ie the food in its natural form, rich in nutrients) that provides protein, carbohydrates (sugars and fiber) and fats (saturated and unsaturated).

Not enough, however, one must also understand the time of intake of some food to help the body burn more fat and build more muscle. And finally, doing many small meals throughout the day, we can balance your blood sugar, insulin and improve nutrient absorption.

In our food plan we need:


When and How to Eat?
Food in the Plan who eats little Loses
Find out why you have to eat often

A big mistake that you make is to think that in order to decrease body fat and have a defined, should eat little, understood as a frequency. Nothing could be more wrong, on average, you should eat every 2-3 hours, in some cases even 1,5-2 hours. This allows the reduction of hunger and keep up your metabolism, see How to Increase Metabolism.

The meals should be made larger in the morning and gradually decreasing over the gironata. In those meals and snacks, there are particular moments in which what we eat can make a difference: Breakfast, after the training, and before going to bed. A proper plan should include all food. Let us look in particular:


The powers of Breakfast
Breakfast: the tendency of the day metabolic

We just passed an overnight fast, the body wakes up and needs for essential nutrients. The metabolic rate is high in the morning, so it’s time to take more calories, do not forget who is the biggest meal of the day.

For men, another consideration is that the levels of testosterone, muscle builder, are high. A good intake of protein may allow the maximization of testosterone to support the building of lean muscle mass. The benefit of taking protein in the morning is good for both women and men. In this way our food plan is valid for all.


What to do after training?
The Food Plan and after training

Here is the moment of gold for the construction of an improved body. What is done in two hours after a workout can make the difference between a leaner body, muscular and strong. After intensive training, we run out of nutrients, this occurs when the increased absorption of nutrients. Remember after the workout is essential.

First, insulin comes into play, we must maximize its levels to bring the nutrients (amino acids, creatine, glucose) in muscle cells. When we are more sensitive to insulin, the good part of the glucose and amino acids are transported into muscle cells so you minimize fat storage. After a workout, need to maximize muscle growth and minimize muscle breakdown.

To create this anabolic environment, we should make amino acids and carbohydrates in a ratio of 3:1 or 4:1. After the workout, allows us to take more carbohydrates, simple sugars of the type, dates, raisins. As amino acids, L-arginine should be used to increase the availability of glucose. As a last tip, you should drink plenty of water for transporting nutrients and for maximizing muscle. Take a drink post exercise is essential. Some good advice on strategy after training.


 

After all this time spent together,
You offer me a coffee?
Just the cost of a coffee

I always try to write all the best to offer only items of information quality. Why do this? When I tried something, I always felt demoralized. I found more information or too difficult, or the opposite of the one o’clock, one that tells you you do that another tells you to do the opposite. On my site I do not want this. All of this research cost me a lot, I ask you a simple coffee to help me. Thank you.

The biggest mistake you can commit when trying to gain muscle mass is to mimic the training and the power of professional bodybuilding.
 

Many of them do not train in a completely “natural”, are genetically samples and do nothing but think and act according to the training.
 
Performing their routines, do not grow anything, indeed.
 
Athletes have the common needs of a different approach. A handbook to grow rapidly and prevent over-training physical and mental.
 
The rules are as follows:
 
1 - Become stronger.
 
The greater the force, the greater the muscle mass.
Occore programs focus on increasing strength and start doing powerlifting, which still accounts for the activities through which you can develop incredible strength and resulting in muscle mass.
 
The motto is: ADD RECORDS TO ROCKER!
 
 
 

2 - Use free weights.
 
Dumbbells and barbells are still the best tools to increase the workload and, therefore, to increase muscle mass.
More weight> more muscular stress> more mass.
Remember, stay away from the machines!
 
The exercises on machines to force an unnatural movement that may cause injury, inflammation, joint problems.
 
The free weight exercises instead, follow the natural movements of the body, stimulating the muscles also linked to the balance (exercise machines to balance the weight by adjusting the movement, but those
Bodyweight involve controlling the movement of the athlete’s weight and balance).
 
Remember that in everyday life the human body moves freely and is not guided by a car.

Furthermore barbells and dumbbells are much more versatile enabling the execution of a wide variety of exercises, on the contrary of machines, which also occupy so much space.

 
3 - Perform compound exercises.
 
Do not imitate the pros of bodybuilding.
Isolation exercises are ideal after costruto a good base of muscle.
Otherwise you have to perform exercises that involve multiple districts muscoalri.
 
For example, do not perform leg extensions but “massacred” in squats and deadlifts.

4 - Train your legs.
 
With squats train the whole body, represent the most important exercise.
You’ll see different when able to raise at least 1.5 kg x your body weight.
 
All your muscles are working while you squat and deadlift.

 
6 - Lost adegutamente between a training session and another.
 
Do not imitate the pros who train 5-6 times a week. They also started with long recovery times so you can not imagine either.

As you increase strength and muscle mass, you can add training sessions. Makes no sense to return to training until you have fully recovered. Indeed, it is counterproductive!
 
Muscle growth occurs during rest, not during the workout.
 
Start with 3 training sessions a week focusing on the quality and intensity,
permanenzza not on time in the gym.

To increase the muscle mass necessary to sleep properly, at least 8 hours.
Growth hormone is released during sleep, building muscle mass.
Take a nap after your workout if your lifestyle allows that.
 
 
 
Drink lots of water. Preverrai dehydration in helping muscles recover.
Do you drink at mealtimes and during exercise.
Drink in the morning upon awakening.

She eats like an ox, sleep like a baby, grow like a wild plant.
 
7 - Eat plenty of food.
 
Eat everything you need to increase the body and support muscle growth.
Avoid canned foods preferring fresh and genuine.
Eat many times per day to increase metabolism and reduce body fat.
 
Eat in the morning, when your metabolism is through the roof and when you need to reduce the muscle wasting of the night.
 

Eat after your workout.
Harness the postworkout anabolic window of consuming protein and carbohydrates for rapid assimilation.
Eat every 3 hours x 6 meals a day.
You will keep up a steady metabolism by promoting muscle anabolism and profitable.

 
Earn 8-weight.
 
 Eat foods high calorie, high-carbohydrate foods, olive oil and nuts. You will become stronger.

 
9 - Eat plenty of protein.
 
Take protein at every meal, keeping a daily average of 1.5 - 2 g per body weight. Remember that proteins have the highest thermic effect.
 
Also eat the right amount of red meat for a sport that is critical to the strength and overall performance.
Add milk, fish and eggs to your diet.
 
Accustomed to be determined.
 
Hang in there and be persistent until you reach your goal.
Remember that the mind is to guide us toward our goals.
 
Think positive.
 
BE STRONG!