Few tips for fast muscle definition
There are many things you can do to change the way your body handles the food you consume. For example, by adding supplements or foods containing (fibrous carbohydrates) may change the way your body handles carbs. Fibrous stimulate carbohydrates are not stored in fat, which translated would mean they would be directly used as fuel for muscle building muscle. A simple example that can change metabolism. Here are 7 tips can reduce body fat and define.
1. Increase your protein intake
If your body has a higher percentage of fat, should pay more attention to protein intake – more chicken, eggs, beef, protein powder. Why? Not all calories from carbohydrates, fats and proteins equal, ie not all the same properties to preserve as fat. Protein boost metabolism unlike carbohydrates and ‘good’ fats. When reducing caloric intake, protein preserve muscle, which helps burning fat to increase. Protein also helps to not feel hungry, which will help low caloric intake. Aim to have 1-1.5 grams of protein per kilogram of body weight divided through 5-6-7 meals throughout the day.
2. Manipulate your intake of carbs
Carbohydrates help to keep newly acquired muscles and are stored as fat. Entering a low intake of carbohydrates 3 consecutive days, with about 100-125 grams of carbohydrates a day, then followed by a day a high intake of carbohydrates 300-400 grams helps to keep muscles, and yet not be stored as fat. How? When you eat less carbohydrates and replacing them with protein, the body activates hormones and enzymes resulting in accelerated fat loss. But a long period of low intake of carbohydrates can make your muscles look soft, because glycogen (energy that is stored in the muscles of carbohydrates) pulls water into muscle. When you are on a low carbohydrate depleted muscle glycogen and lose some of the water, and thus their scope. Therefore, the ‘charge’ with a high intake of carbohydrates every day 4-5.
3. Combine L-CARNITINE, BCAA and COFFEINE
Inclusion of cardio is a great way to reduce fat. The ideal time is after weight training, according to studies that prove that then effectively reduce fat. But there is one point that is ideal for making cardio – morning on an empty stomach. Why? Then the blood sugar is low. If you do cardio when sugar and insulin levels are low, then the fat is melting at an optimal level. However, there are negative side – cardio can “burn” and muscle tissue. Using 5 grams of BCAA, 1-3 grams of L-carnitine, 200-400 mg caffeine 30 minutes before cardio can help stop muscle breakdown and thus alert hormones to melt away fat. This combination can and preserve the level of testosterone, a hormone that builds muscle, and often declines during cardio activity.
4. Eat more fish
When caloric intake is controlled and reduced, the inclusion of omega 3 fatty acids can be found in anchovies, tuna and salmon may accelerate the reduction of fat. One study proved that those who ate fish more often on Sunday, and were reduced caloric intake, lose more fat than those who ate only once a week. One possible reason – Omega 3 have the ability to make receptors on fat cells more sensitive to the effect of melting fat hormone norepinephrine (also known as NE), the main hormone for melting fat. In other words, omega 3 NE hormone to make things better. Another reason is that omega-3 have the ability to improve the storage of carbohydrates as glycogen in the muscles. If carbohydrates are “busy” with the storage of carbohydrates as glycogen, they can not be stored as fat.
5. USE Creatine
Creatine – supplement for building muscle mass – can also help in reducing fat. Creatine accelerates metabolism when combined with weight training, consuming 100 calories more a day. Provide 3-5 grams with your meals before and after training.
6. Cook with garlic
Garlic stimulates adrenalin (epinephrine) and degradation of proteins (UCPSs). Adrenaline causes the breakdown of fat; UCPs increases caloric expenditure. Garlic also controls cortisol (catabolic hormone), which is a powerful help to preserve muscle mass during diets.
When you eat fewer calories in order to reduce body fat, your body usually adapts to change soon and starts to consume fewer calories. One way to deal with this is to include phosphates. In one study, a combination of 537 mg calcium phosphate, 107 mg potassium phosphate and 25 mg sodium phosphate is given to individuals who are on a strict diet, accelerated metabolism by 12-19% compared to those who did not use phosphates. The amino acid tyrosine is also effective. 3000 mg tyrosine before training will help.