Good food resources and how to increase weight

Firstly: Carbohydrates

Player needs enough quantity of carbohydrates to supply him with the required energy. In fact we know that exaggeration in carbohydrates leads to increasing the fats rate in the body but the small amount of carbohydrates will leads to use proteins and other nutrients as an energy source and this is unacceptable. 40 to 50 % carbohydrates is a good ratio of the total calories.

We must also differentiate between types of carbohydrates: simple and complex,

Simple carbohydrates is like sugars and it is prefer to take it immediately after exercise and don’t take it in other times as it increases the insulin sensitivity quickly and this will increase the ability to gain more fats.

Complex carbohydrates work slowly and that makes it an essential source of carbohydrates in the food system because it doesn’t increase fats like the simple type. It is also considered a certain source of energy during exercise.

These are examples for carbohydrates resources:

1_ simple carbohydrates: sweets, fruits, raw sugar, meals that contain a high ratio of sugar and dietary supplements that contain a high ratio of dextrose.

2_ complex carbohydrates: rice, pasta, potatoes, beans, vegetables, bread and oats.

Secondly: Protein

It is necessary to build the muscular tissue, that bodybuilder needs from 1-2 gm protein per kilo of his body weight. 30 to 40% proteins is a good ratio of the total calories to grow your muscles.

These are the best proteins resources: meat, chicken, albumen, milk, fish and nutritive supplementary (whey protein).

Thirdly: Fats

Some people will think that having fats will increase its storage in the body but there is difference between foods containing fats and the ability of the body to store it.

We must know that there are two kinds of fats: saturated and unsaturated fats. We should avoid saturated fats because the excess in taking it may lead to accumulation the fats in the body and increase health risks like artery diseases and bad cholesterol. But unsaturated fats is important as it increase secretion of hormones especially testosterone a kind of fatty acids (EFA) essential fatty acids.

One of the best unsaturated fats is fish, yes fish don’t surprised it contains good proteins and fats, also olive oil, hazelnut, almonds, peanut butter, black caraway oil, essential supplementary fatty acids and omega3.

Fourth: nutritive supplementary that can be used in your system to get better results.

1_Creatine:

It is necessary during gain weight as it is natural, safe and helps you to grow your muscles increasing power and bearing.

2_Glotamine:

It is amino acid derived from protein safe and natural, it is also used for muscular therapy after exercise as it keeps muscular tissue and helps to keep the level of nitrogen high with fiber muscles.

3_Mineral and vitamins supplementary (multi-vitamins):

We must take it as we can not take all the vegetables and fruits kinds during the day. Therefore it is necessary to take as it treats stress and increase immunity, health and activity.

4_Whey protein:

It is one of the best protein resources even faster in absorption and assimilation it helps to complete the protein rate of the day and is necessary after exercise immediately so you can take from 30 to 40 gm whey with 70 to 80 gm carbohydrates preferably the simple kind is necessary for muscular therapy after exercise.

5_Essential fatty acids (EFA):

It is a kind of nutritive supplementary that contains these acids from various resources like fish oils.

6_Arginine:

Amino acid that helps to increase blood pumping thus increase the flow of the oxygen to the cells which contribute which participate in the performance of the exercise and also to transfer nutrients to it and therefore a good therapy.

NOTICE:

You ought to divide your daily calories to several meals from 5 to 7 meals a day. Because if you take your daily calories in 3 or 4 meals firstly: you will not feel hungry to eat more meals, secondly: your body will not use the amount it will give out a part of it and the leftover will be restored at the form of fat and that will feeble your metabolism and then you will gain more fat, so you must divide your meals to smaller ones and to have a meal every 2 or 3 hours.

There are some foods that you must avoid:

1_fast foods as it contains high calories especially saturated fats.

2_white meat or meat that contains fats and this is a saturated fats.

3_french fries (fried in oil).

4_pizza, ice-cream and sweets.

5_flesh of duck or geese as it contains saturated fats.

But don’t completely deprive yourself of these, you can specify a day in the week to eat whatever you want but don’t exaggerate in eating.

Calories calculating

Weight increasing (muscles largeness) is considered the chief concern of all the bodybuilding beginners and also a basic part of the program of the advanced and professional players. Nourishment is considered the most important element in the game, then rest and after that the exercise. Without those three elements you will not gain any progress.

Bodybuilding player does not have to go on the muscular largeness program too much, as it will increase the fat ratio in his body that will increase the period to lose it which will walk besides losing the acquired muscular while losing those fats.

You should look at your body through the mirror even by your friend or also by your coach to know how much progress has been achieved for besides measuring your weight certainly and also to look at your body if you notice ant fats you should stop the largeness program and start to lose the excess weight.

Don’t forget the rest element because your body now grows while training so you have to sleep from 7-8 hours of uninterrupted sleeping to give your body the chance to grow and rebuilt your fitness.

As we know during this period we need to have calories more than we consume, player needs about 40-50 calories per every kilo of the body weight but body building player does not have to stop at an appointed limited as long as he wants to increase his weight, he should increase his calories continuously till he reach what he needs, hence he can stop increase his calories.

In order to know how to calculate calories we ought to know the following:

1_every 1 gm protein gives 4 calories.

2_every 1 gm carbohydrate gives 4 calories.

3_every I gm fat gives 9 calories.

When we start in the largeness program we need to know the amount of calories we have per day almost because we will increase this amount in our program about 500-700 calories at the beginning, after that we will increase it from 300-500 calories every two weeks during our program.

For example:

A player takes about 2000 calories per day and he wants to make a program and he wants to increase his weight during 12-16 weeks

Week 1-2 should have 2500 calories per day,

Week 3-4 should have 2800 calories per day,

Week 5-6 should have 3100 calories per day,

Week 7-8 should have 3400 calories per day,

Week 9-10 should have 3700 calories per day,

Week 11-12 should have 4000 calories per day.

If he noticed that he reached what he needs or he noticed increase in fats he should stop calories increase.

Calories divided according to food as following:

Carbohydrates: 50% from the daily calories,

Protein: 30% from the daily calories,

Fats: 20% from the daily calories.

These ratios differ from one to another but I think it is suitable for those who don’t know much about their bodies and what it need.

Building a better body you can be proud of!

Body Building Basics – Building a better body you can be proud of!

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.

· You can begin by defining your objective.
· Why are you interested in body building?
· What do you hope to accomplish?
· What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.

The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.

6.Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.