Weight gain and is

and risk of cardiovascular disease. Increase your metabolism by building muscle is one way to burn 100 calories extra each day, and promote weight loss and heart health.

and have already begun strength training routine, and you want to achieve the best results for your efforts. This means paying attention to what and when to eat before / after exercise, and how your training.

food and before / after training results in more effective:
not want to start training this morning without eating something first. Depleted blood sugar and glycogen (carbohydrates stored in muscle and liver) in the morning, if not eat anything your body 1 is likely to preserve fat and perform poorly. With the rapid absorption of carbohydrates and give you a quick workout fuel your day. Good choice of juice, fruit, toast, or even sports drinks – not the best time for a protein bar. If the “bar” is easier for you to do, the existence of the energy bar is a better option to work the day before. Energy bars contain more carbohydrates that provide quick energy.

and .
window metabolism:
It is important to eat within 45 minutes after the workout. Referred to in this period to 45 minutes as a “metabolic window”. During this time enzymes to feed muscle and protein stores in peak levels. This means that they want to eat a snack containing protein and carbohydrates. Examples include: peanut butter sandwich, yogurt with fruit and bread with cheese or a handful of nuts. Turkey sandwich / PB, which feels really good choice. From taking breakfast within 45 minutes of exercise to maintain / build muscle, renewing supplies of glycogen and reduced the amount of body fat stores.

frequency and weight training:
Also, remember to give your body at least 48 hours between sessions of weightlifting. Building muscle is the way – lifting and tearing of muscle fibers in the next 48-72 hours to fix the muscle fibers and the strongest increase in muscle mass. The images that appear one step, two steps forward in the process of building muscle. If you lift the weight often do not give your muscles time to heal and restore the muscle fibers. One way around this is to rotate the upper body, lower body exercises.

I do not want to think that all this talk about strength training not only applies to types of muscle bound as Schwarzeneggar,. Maintaining health body mass (muscle) is crucial for everyone – men and women. Everyone can fall victim to “the spread of middle age!” A strong defense of the regular activities and maintaining a healthy weight, it is necessary to rely on body weight and avoid heart disease.

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Alkatebmn by Lisa Nelson, Rural Development, LN.
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