Men’s Fitness Tips for keeping muscle
1. Improve protein intake
Accordance with the requirements of low-carbohydrate diets to weight ratio of carbohydrate intake limit: 190 pounds or more bodybuilders should be limited to 56-75 grams of carbohydrates a day, weighing 190 pounds or less movement (movement of food) members should be limited to 40 per day -55 grams of carbohydrates. When carbohydrate intake below 75 grams per day, the body will more protein as an energy source. Therefore, during the low-carbohydrate intake should increase the intake of protein per pound of body weight per day to 2 g.
2 whey protein ingestion before and after training
Whey protein contains a large amount of branched chain amino acids (amino acid food), they can provide energy to replace carbohydrates training. Intake of 40-60 grams of whey protein before training prevents the body consumes muscle tissue for energy. Intake immediately after training another 40-60 grams of whey protein, can rebuild muscle tissue. In addition, the 50% quota arrangements for daily carbohydrate intake after exercise.
3 daily intake of red meat
Red meat can provide the body fat as an energy source for protein for energy from fate. Red meat is also rich amine? , It can be used for energy without causing elevated insulin levels. Daily intake from red meat at least 50 grams of protein and put it in the allocated meals: breakfast 25 grams, 25 grams of another meal. This ensures that the body sustained propylamine? Supply, prevent body protein as an energy source.
4 weeks after sets of objects to improve carbohydrate intake one day
Maintain a low-carbohydrate diet for two weeks after the first 15 days of the carbohydrate intake up to 2-3 grams per pound of body weight per day, and to reduce the intake of protein per pound of body weight per day to 1 gram. You can maintain a low-carbohydrate diet 8-9 weeks, as long as the arrangements for one day every two weeks to a high-carbohydrate diet. This is important. And can bring better results.
5 high-intensity aerobic training
Low-carbohydrate diet is efficient because it reduces the level of muscle glycogen, forcing the body to rely on fat for energy. High-intensity aerobic training (every 30 minutes, 3-4 times a week) to further depletion of glycogen levels, helping to eliminate more fat. For best results, you can arrange the aerobic training conducted before eating, because the low glycogen levels.