Rule n° 1: ingest a sufficient amount of calories

The goal is not to consume huge quantities of calories (which could help increase the adipose tissue), or conversely to limit (you cannot build muscle with a small amount of nutrients). We must find the right balance and focus on calorie intake in the first part of the day (of waking up to 15h) and after training to refill glycogen stores.

To obtain an appropriate caloric intake through the gainer is the ideal solution. For example, Mass gainer Steel Pro Revogenix laboratories, capable of raising its contribution fast and slow proteins, complex carbohydrates and quality in adequate quantity. The immediate effect is to stimulate anabolism, counteract the catabolic phase and prevent fat storage due to high insulin secretion. The intermediate Steel Mass Gainer Pro allows to create an optimal anabolic environment, promoting a dry muscle development.

Rule n° 2: Intensify training

There is no secret to stimulate muscle hypertrophy, nothing beats an intensive training so that the body can use more nutrients provided (called synthesis). This is pushing the limits that the body adapts by building muscle (the phenomenon of overcompensation).

Creatine, accompanied by a vasodilator, is an anabolic aid entirely appropriate for this intensification. Products like Kre-Alkalyn 1600 and OxyPump HT will, in combination, increased performance and amplification of the phenomenon of congestion.

Ergogenic help these products significantly to profits your workouts, making them more productive and help mobilize installed fat as an energy source, while stimulating muscle building.

Rule n°3:Take profitable rest

Without a quality rest, the body is in a catabolic state limiting muscle anabolism. To rebuild the damaged muscle fibers in training, a significant amount of sleep is necessary. But it happens with the pace of modern life, it is difficult to have an adequate amount of sleep.

The use of hormone stimulator such as Testo HT allows for restful sleep and thus more productive nights. In addition, the Testo HT allows to raise certain hormone levels such as testosterone, anabolic hormones references which are necessary for muscle mass.

The description of the healthy eating pyramid is one of effective teaching methods to properly present dietary diversity needed to develop a good preventive nutrition. In this pyramid, the base energy intake (about 60% of total contributions) consists of complex plant products (cereals, pulses, potatoes, various starches, fruits and vegetables, dried fruit ...) - These foods are to meet the needs of carbohydrate, but also provide additional vegetable protein, animal protein, and a wide variety of non-energy compounds (dietary fiber, minerals, micro-nutrients). An intake of animal products (representing 20-25% of total energy requirements) in the form of meat, eggs, meats, seafood, suitable for balancing energy intake of plant origin. Fats added must consist mainly of vegetable oils balanced essential fatty acids. The proportion of calories that should be as small as possible is at the top of the healthy eating pyramid. These are empty calories of sugar kind, alcohol, saturated fats, starches purified ... This does not mean systematically remove all sources of empty calories and refuse to small pleasures, the core requirements of a basal diet with good nutritional density.

A healthy diet is a component of a lifestyle health promoter. A balanced diet influences the physical and mental well-being and helps prevent diseases.

The recommendations of the healthy eating pyramid are aimed at adults. Certain age groups and specific populations (e.g. Children, pregnant women, elite athletes), as well as the sick or those who want to lose weight, people need different recommendations part. The healthy eating pyramid shows a balanced diet that ensures an adequate intake of energy.

When selecting foods, preference is given to seasonal and regional products. In the kitchen, it is best to prepare the best food preserving their nutrients. It is also recommended choosing an iodine and fluoride salt and use it sparingly, as the broth, soy sauce....

The meals are not only used to provide the body with energy and nutrients it needs. They are also a source of pleasure, relaxation and exchange social. Take time to eat and drink slowly, stopping any additional activity increases the pleasure and the joy of eating.

Apart from a balanced diet, the following factors promote a healthy lifestyle:

- Move at least half hour a day.
- Go out every day in the open air.
- To provide regular breaks and relax.
- Avoid smoking and drinking alcohol in excess.

The habits do not change from one day to another. To evolve towards a healthy lifestyle, it can be helpful to set small realistic goals and achieve them gradually. Small changes can already contribute to improving the well-being.

There are several and different healthy eating pyramid  for example :

The American recommendations, a "Mediterranean" healthy eating pyramid.
The healthy eating pyramid of the School of Public Health Harvard.
The healthy eating Pyramid of the glycemic index developed by Dr. David Ludwig.





Tags : healthy eating pyramid;healthy eating food pyramid

The reality is that it is not skipping breakfast is bad for weight and health, but simply does not control his diet, and eating too many calories throughout the day.

The myth:


"Skipping breakfast is bad for your health and makes you fat."

The truth about breakfast

Skipping breakfast is generally associated with higher than normal body types. The explanation is similar to the myth of the low frequency of meals.

Those who skip their breakfast generally have poor eating habits and do not take care of their health. People who skip breakfast are also the generally because they are on a diet, it seems obvious that these people here weigh more if they would not be in the plan. Keep in mind that most people who use this method are not the kind of person to take the time to learn about nutrition. They use a risky solution, like most people. Kind of go at once to 800 calories per day for a while, and then retrieve all their pounds (or more).

Sometimes the argument for breakfast is that we are more sensitive to insulin in the morning. This is true, you are still more sensitive to insulin after an overnight fast. Or rather, you are still sensitive to insulin during the first meal of the day. The insulin sensitivity is increased after the reduction of glycogen. If you have not eaten since 8/10 hours, the liver glycogen is modestly reduced. This is what causes this insulin sensitivity - not a magical moment which would stand in the morning. The same goes for training with weights. The insulin sensitivity is increased as the muscle glycogen stores are not full. And, that does not go away if you forget to take carbs after your workout.

Origin of the myth of breakfast:

You want to know how to progress in bodybuilding and optimize your muscle growth, your definition and even your strength? Keep in mind these few basic tips that will help you improve quickly and evenly while staying motivated to never give up.

Whether you are a beginner or an expert, it is not always easy to know which supplement to take to optimize muscle development. There are so many products and so many rule of interactions between these different products that we can never be sure of making the right choice. So today we offer a selection of two effective supplements that are considered as   the best supplement for building muscle it will guarantee an optimum result.