Diet and exercise: For the benefit of Muscles

Newcomers to the gym often repeat the same common mistake while trying to cause fat burning and deep pump muscles, they limit themselves in calories. The consequences are predictable: the next time you play a difficult weight in the eyes of an athlete getting dark, and he is classically falls in a dead faint! To avoid this unpleasant - in the aspects of health and reputation - the moment, let us think how compatible diet and training in the gym.

First of all, we need to define what we call a diet? In the correct sense of the word diet is nothing more than a well-balanced diet to be effective workouts. The totality of these concepts will evenly burn fat, pump up muscles and cause your figure in perfect condition! In other words, if any impact on the muscles through resistance training, it does not matter - you are a man or a woman, driving the weight or you are typing, you do aerobics or draw iron, should be to give up smoking.

Somatic types

It is important to know which type of somatic your attitude! There are three somatotype people who define what types of workouts and diets which are best suited to each of them to achieve a lean, muscular figure.

Ectomorphic type. With difficulty gaining muscle, but it is easy to lose fat. Have thin bones and neat joints. Waist naturally narrow. Lean.

Mesomorphic type. Little subcutaneous fat, muscle mass gains easily. Waist vague, broad bones, joints thick. In this case, the nature of the muscular.

Endomorfichesky type. Easily scale as muscle and fat. Press is not expressed, the waist is unclear, shoulders sloping or narrow.

Determine which type is best suited your figure (remember that often there are mixed types), and learn the basics of the training program and related diet for every type!

Ectomorphy

Ectomorphs are an increased number of repetitions. To muscle Burning - Performance Measures of strength training - they come in a range of 10-15 reps number. But under these conditions ectomorph muscle grow reluctant to build up enough weight 6-8 reps. Ectomorph training intensity should be significant, but not prohibitive.

Recommended by frequent workouts with less reps in the range of approaches 6-8. Ectomorph diet should be to receive protein-containing foods - steak, chicken - every three hours. Carbohydrates must be entered exactly as not to inhibit the intake of protein. Be sure to use protein shakes.

Mesomorph

Mesomorph strategy - is the frequency of high intensity and long holidays. Fat burning and a simultaneous increase in muscle mass is achieved by alternating sessions with minimal (2-3) and shocking (15-30 and more!) Reps. In terms of diet mesomorph should restrict simple carbohydrates and saturated fats, but often is. It should be protein - steak and eggs, healthy fats and complex proteins.

Endomorph

Endomorph harder all! His arms are quite large, but less dense and contain a lot of fat. For this reason, he feels confident in the area of ​​the small number of repetitions, quickly gaining weight. In fact endomorph High frequency of repetitions (10-15), which will cause fat loss, if the goal - a quality muscle! With the ability for a speedy recovery and training, almost reaching the point of failure, endomorphs should avoid frequent workouts.

But the inclusion of training aerobics give amazing results, therefore, recommended frequent kardiosessii moderate duration. Endomorph, like anyone, requires good dietary approach as to keep body fat at low levels it is difficult. Harmoniously built diet must combine high-quality protein - in this case, the steak and fish - and healthy fats, limiting saturated fat and carbohydrates. Using protein shakes easy balancing total calorie.

Summary

To summarize, an important component of the training program for fat loss is the use of weight training, but no less important is to eat according to their loads. This will form a harmonious balance of muscles and gorgeous slim figure!

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