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Date Posted: 08:38:19 10/06/15 Tue
Author: Dr. Shilley Tillman (For men and women)
Subject: DRUGS AND ADVICES TO INCREASE YOUR SEXUAL POWER AND PLEASURE

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How to Eat to Build Muscles Effectively


When you are training to get bigger muscles, the effectiveness of the muscle growth depends on the training intensity and the amount of building material you furnish. Also structures like joints, tendons and bones will grow to support the bigger muscles and these body parts will also need building materials. The growth occur all the time day or night, but perhaps most during night, so you need a constant supply of building material from your digestion. In addition the body needs stuff to repair wearing in the tissues and a child or teen needs material for growth. You must also furnish energy for the training activity, basic energy for the life process and energy for all other daily activities.

The necessary building materials for muscles and supporting structures are mostly protein, but also to a certain extent lecithin, essential fatty acids, calcium, magnesium and other minerals. The food you eat should give you protein with an amino acid composition that is so near to that of your muscles as possible. Fish, poultry, lean meat, eggs, mushrooms, seafood and diary products are good protein sources for muscle growth. Just before training it is best to consume proteins that you easily digest and absorb, like in fish, eggs and seafood. Do not eat very much read meat and eggs, however, but more fish and seafood instead, since that is best for the health.

Much of your energy intake should be from carbohydrates, mostly starch, that are taken up slowly from the digestion. Full corn bread and cereals, peas, beans and potatoes are good carbohydrate sources with this property. Some of your energy should also be supplied with the healthy kind of fat, which is a combination of chemically unaltered monounsaturated fat, omega-3-fat and omaga-6-fat. Fat will also be taken up slowly from the intestines. Good fat sources are fat fish, almonds, sunflower seeds, other fat seeds, olive oil, rape oil and flax oil. The slow uptake of these energy sources give you an even supply of energy all the day.

You will also need some energy that is taken up quickly, mostly sugar, especially just before your training session. Good sources of sugar are sweet fruit and fruit juices. Carbohydrate concentrates especially made for training can also be used.

A meal plan for maximum muscle growth will differ from the traditional diet you can find in any country, It is however not necessary to eat a lot of meals every day to get a constant supply of nutrients, as many believe, because what you eat at each meal will stay in your digestive system and be utilized the following hours. How much you eat will depend upon your training intensity and your activity level otherwise, but you must eat so that you feel fed at each meal.



Here is a meal plan for implementation of the above mentioned principles based on 4 meals each day. It is possible, however, to distribute the same amount of food in 5 or 6 smaller meals also if you wish.

- Early each day you eat a meal composed of three principal parts in an equal amount. One part consists of protein rich elements like fish, lean meat, eggs, seafood, poultry, lean cheese or mushrooms. The other part consists of food types rich in carbohydrate or fat like full corn bread, peas, beans, potatoes, almonds, sunflower seeds and some plant oil. Try to compose this part so that you get most carbohydrates and less of fat. The third part are vegetables and fruit, preferably raw. This will make you well furnished with nutrients several hours.

- Later in the day you also eat a meal with a similar composition, but vary with other food sources than in the morning. This will secure an even supply of nutrients until evening.

- In the evening should eat most of the protein rich food, and less of food rich in carbohydrates and fat. Try to eat other food types than you ate earlier in the day to get variation. You should have a rather large portion of vegetables and fruit in this meal. In this way you get enough material to grow muscles during night, but less energy, because you do not need so much energy when you are sleeping.

- Just before training you should eat a smaller meal with proteins and carbohydrates that you easily absorb from your digestion. You can base this meal upon fish or seafood, very sweet fruit and fruit juice, which all are easily utilized. You may also use protein and carbohydrate concentrates in this meal. A supply of lecithin, minerals and essential fatty acids will also be useful at this time.

This meal will come at different parts of the day, depending of when you do your training session. If you train at a time when you ordinarily should eat one of the main meals, you just schedule your main meal to earlier or later.

All meals should contain some water to drink, and some water during training, or just after is good, but do not swallow the food down with water. It is not necessary or can even be dangerous to sip water all the day and all the time during training. Chew your food well before swallowing. Also avoid a lot of added salt and sugar, and avoid snacks, cakes and sweets in significant amounts.

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Knut Holt is an Internet marketer and author with a focus on health items. Please see his web-site to find more health and training information. There are also presentation of products to improve health, to make effective training and enhance fitness.

http://www.abicana.com/health_information.htm

Article Source: http://EzineArticles.com/?expert=Knut_Holt


Article Source: http://EzineArticles.com/7503758


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How to Lose Weight Successfully and Become Slim - Practicle Advices


In order to successfully reduce weight and get slim, you have to eat healthy food, you have to reduce your consume of fat and carbohydrates and you have to exercise regularly. Here are some practical measures to fulfill this goal:

- Reduce the total amount of food you eat.

- However, do not try to starve yourself. Eat regularly 4 (or 5) moderate meals each day. In this way your blood sugar level will not drop to low amounts that hinder you in doing physical activities, and give you an impulse to over-eat.

- Do not use fast-food or other sorts of pre-made food. Make your meals from pure raw ingredients that you buy yourself. In this way you have full control of what you put into your body.

- Do not eat between the meals.

- Each meal shall include some lean protein-rich element like lean fish, poultry, mushrooms or lean meat.

- Cut away all visible fat from meat, poultry or fish.

- Each meal shall also include some vegetables or fruit. These shall be raw or only gently cooked.

- In each meal there shall also be some whole corn bread or cereals, beans, peas or potatoes as a carbohydrate and energy source. It is important to vary the energy source from meal to meal. Do not only use bread or potatoes.

- Fat fish, nuts, almonds, sunflower seeds, olives and the like contain very much fat. But the fat is of a type that is valuable for your health. You shall therefore eat some of these food types every day, but in moderate amounts. You may however choose to increase the amount of these ingredients in your diet if you reduce the amount of bread, and other carbohydrate sources.

- Do not add much extra oil, butter, fat sauces, fat dressings, sugar or sweet sauces to your food.

- The little fat you add to your food should be of natural chemically unaltered types like virgin olive oil, sunflower oil, rape oil / canola oil, soy oil, fish oil or natural butter. Vary the oil type to get all essential fatty acids.

- Ideally you should not consume sweet beverages, except fruit juice in moderate amounts.

- Reduce your alcohol consume. Alcohol is converted to fat in your body.

- Drastically reduce your consume of snacks, ice-cream, cakes, cookies, chocolate and the like.

- Do not consume great amounts of salt. Salt does not make you fat, but it binds water in your body and this excessive water contribute to your weight problem. When you loose fat, the fat also tends to be replaced by water. Reducing the salt consume will help you get rid of excessive water.

- Some people over-eat because of boredom. Find some new hobby activities or some new friends that share some of your interests.

- Do some physical exercise at least every second day. You shall include exercises that give your muscles some resistance in order to increase your muscle mass, for example weight lifting. You shall also include some activities that make you consume energy and build up your condition, like running, swimming and cycling. And you should do some stretching exercises, for example yoga postures.

- A supplement of vitamins and minerals can be useful to make your body able to burn fat effectively or increase your ability to engage in physical activities. When you reduce the amount of food you consume, also the amount of vitamins and minerals you take in will be reduced. This lack can be remanded with an extra supplement.

- On the market you can also find preparations of herbs, vitamins and minerals especially made for people in a slimming process, giving these effects: They replace a lack of vitamins, minerals and anti-oxidants because of reduced eating. They help your body burn and eliminate fat. They give you a feeling of greater energy and a greater ability to be physically active. They help reduce an abnormal appetite. Some preparations also contain ingredients that reduce the uptake of fat and carbohydrates from the intestines.

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Knut Holt is an internet consultant and marketer focusing on health items. ----TO FIND natural supplement6s to help slimming and natural medicines against common diseases, like acne, eczema, hypothyroidism, fatigue, depression, hemorrhoids, joint pain, hypertension, high cholesterol, circulatory problems, digestive ailments, allergies, menstrual problems, respiratory diseases and more, PLEASE VISIT:---

http://www.panteraconsulting.com/salg2.htm

----Free to reprint with the author's name and link.

Article Source: http://EzineArticles.com/?expert=Knut_Holt


Article Source: http://EzineArticles.com/338923

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