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Hello Fitness Fighters,
In this video we are discussing about what to eat before and after workout. So many questions were asked by you . So we decided to make a detailed video on Diet & Nutrition.
Hope you guys will like this video. If you have any doubt then please comment.
So this video will help you for sure.
Soon we will upload more Home Workout videos. Till then watch our previous effective home workout videos.
1. Forearm Home Workout (बाजु की कलाई के लिए home वर्कआउट ): https://youtu.be/jsza–f3vs8
2. Six Pack Home Workout (Six Packs बनाने के लिए home वर्कआउट): https://youtu.be/OohYBWygHHo
3. Full Body home Workout ( पूरी body के लिए वर्कआउट ): https://youtu.be/RdWMAsnexAs
4. 5 Minute Me 200 Pushups By Montu
5. Chest Workout at Home For Beginner : https://youtu.be/rXoLkvBelA8
Please like this video and comment if you want to ask anything regarding fitness.
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Dietitic Intern Jorden Edinger of Memorial Hermann IRONMAN Sports Medicine Institute discusses how to train with a vegetarian diet.
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I get asked alot ” What should I eat to lose weight?” I hope this video sheds some light on that question. Nutrition is the most important fat loss variable, and it can be broken down in to five categories:
3. Nutrient Timing
I list some of my favorite healthy (AKA “super foods”) food.
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Super foods list
70% of all your results happen in the kitchen! You CANNOT out train poor nutrition.
🔑Protein consists of amino acids, usually referred to as the “building blocks of protein.” There are approximately 20 amino acids, nine of which are considered essential because the body cannot make them, they must be supplied by the diet.
🔑Carbohydrates are the preferred fuel source for your body and brain’s – energy needs. It’s carb energy that fuels your workouts.
🔑Fats, technically called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids. This is the hardest thing for most people to balance. (We will dig in deeper in 102).
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Training for strength doesn’t mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here’s how!
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Jim Stoppani’s Recommended Muscle-Building Supplements ► http://bbcom.me/2tgZzZ1
Rule 1 – Eat Plenty of Protein
Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one.
Rule 2 – Eat (Protein) Frequently
Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I’ve told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate “break” soon after before repeating the process.
Rule 3 – Get Ample Fats
If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don’t neglect it—period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day.
Rule 4 – Manipulate Carbs
Everyone’s body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place.
Rule 5 – Macronutrients Over Calories
I’m not a huge stickler on calorie amounts. Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you’re providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight.
Rule 6 – Use a Protein Powder Blend
For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long time—maybe as long as 6-8 hours. This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too.
Rule 7 – Use Fast-Digesting Carbs After Workouts
Carbohydrates are your muscles’ primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly.
Rule 8 – Take the Pre- and Post-Workout Supplement Essentioals
BCAAs, Beta-Alanine, Betaine, & Creatine
Rule 9 – Find What Works for you
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