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Black chocolate can increase physical performance

Black chocolate is already recognized for the benefits it has on the cardiovascular system, and now a new study has shown that black chocolate can also increase sports performance at fitness enthusiasts.


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Elite tips to transform your body

Do not lean your ear to what you hear through the gym or to know how to lose weight and turn your body. Follow these elite tips, scientifically proven, and shape your body the way you want it.


Steroid Articles

Do not lean your ear to what you hear through the gym or to know how to lose weight and turn your body. Follow these elite tips, scientifically proven, and shape your body the way you want it.

1) Train each muscle group at least twice a week
Muscles should be trained frequently to grow and define. It's a subject that many bodybuilders are mistaken for - they train a muscle group once a week. . Use a higher frequency to train at least twice a week each muscle group.

2) Change training to 3-4 weeks
Many choose a type of training and follow it indefinitely. The body adapts rapidly so the results begin to disappear quickly. It varies the training parameters every 3-4 weeks, changing the number of repetitions, the number of sets, the weights and the exercises.

3) Add volume and decrease rest periods
High volume and short rest periods is the "magic bullet" when you want to lose weight and define your muscles. Muscles increase due to three factors: mechanical tension, metabolic stress and muscle damage. All 3 factors are reached when you make between 8 and 15 repetitions and have short rest periods (60 seconds or less). It is also the ideal combination to burn fat.

4) Sprinkle and avoid low intensity cardio
If you want muscle mass and fat burning, you'll have better and faster kickbacks than cycling jogging than jogging that stops muscle mass gains and strength and increases cortisol uselessly, a catabolic hormone. Separate sprinter training from weight training to get as much efficiency and recover as possible.

5) It weakens at a moderate pace
You will have a better body composition (muscle to fat ratio) with a small calorie deficit and a longer definition period than with a severe caloric deficit over a short period of time. For example, one study found that athletes lost much more fat than a calorie deficit of 450 calories a day, compared with a 900 calorie deficit a day. The lower caloric deficit required twice as much time but conserved the muscle mass and the quality of the training was better.

6) Set your daily protein consumption and distribute it equally throughout the day
Protein foods increase muscle mass due to amino acid content. Stimulation of protein synthesis throughout the day gives the body more opportunities to build muscle and increase metabolic rate, which burns more fat throughout the day.

7) Calibrate protein intake according to your objective
Generally, for athletes and those who train with weights, we recommend a consumption of between 1.6 and 2.2 g of protein per kilogram body. If you're at a weight loss diet, you have very low fat or you do cardio besides weight training, you need more protein. Even 2.3 g to 3.1 g protein / kg of poor muscle mass are recommended for such individuals. This means between 155 and 210 g of protein per day.

8) Do not be afraid of fat
30% of daily calories come from fat. If you want a low-fat diet to reduce your calories, you are still careful to eat some saturated fat (butter, meat, eggs) to keep your levels of androgen.

9) Do not reduce calories and carbohydrates at the same time
A common mistake when pursuing fast weight loss is to reduce calories and carbohydrates at the same time. This approach leads to low perfomances - carbohydrates are needed to restore glycogen, the source of muscle fuel. It gives you a bad overall feeling and slows your metabolism and consumes your muscle mass because of low levels of insulin and low testosterone

10) Cycles carbohydrates
Cycling carbohydrates means eating more carbohydrates on days of heavy workouts and fewer on a light day or break. Notice that I said fewer carbohydrates, not at all. You still need some carbohydrate foods if you train intensely.

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