Wednesday, July 29, 2009
Losing weight is one of the most difficult challenges a person can overcome, but it is a challenge that can be achieved. Losing weight is becoming a common goal with many people. And this is becoming difficult and complex task, with all the conflicting information out there. Thus, this article is logically sound and effective tips that you can take to find a diet that will give maximum benefit and effectiveness. Losing weight is a task that requires great determination and discipline.( fat loss plans )
1. Find a program that provides realistic goals.
Avoid diets that promise weight loss overnight. Diets that promise unrealistic promises that are not designed to lose weight. Diets take time to work. Choose a diet based on their food preferences. Like sweet foods? Choosing a diet that is high on the intake of carbohydrates. Allow your body to transition to the new diet easily by selecting the food you like. By doing so, you can be on a diet and still enjoy it.
2. Research the credentials of your chosen diet.
The best diet to lose weight is that it is created by an experienced physician, health professional or doctor. These people spent years studying how the body works and what's good for her. Before choosing a diet, make sure you try to find out whether the diet of their roots, which you created, and how many people have benefited. The more background you get from the diet, the better.
3. Plan it out.
Not to proceed with planning a diet without at least a week ahead. The diet is all about taking the right kinds of foods in the correct amount. If you can not prepare your meals the right way, you do not end after your diet at all. Here's a suggestion - before starting out on his new diet, rid your refrigerator of anything that your diet plan asks you to avoid. If you can not do it, even the best in the world for weight loss diet does not work for you.
4. Comply strictly with the diet plan.
There is no sense in searching for the best diet to lose weight only to forget about it after two to three days. Once again, the diet has time to work. After that it is hard. Therefore, prepare mentally and physically. And make sure it is up to the challenge. Do not worry. The results may be too large that could be expected.
There you have it! You know the best diet to lose weight in order to use it to your advantage!
Amino acids are the building blocks of proteins. Our bodies break down the proteins we eat into amino acids, which in turn is used to create ate proteins that need to operate. Proteins serve many di erent functions: Structural, transport, catalysis, contraction, and protection against disease.
Amino acids are also involved in many non-protein reactions. Aminoacids
are used to produce neurotransmitters, hormones and other metabolites
such as creatine or citrulline. Amino acids can also be used as a source of
There are 20 amino acids that make up the majority of mammalian proteins. Each of the amino acids
acid has a similar structure, but di er in the type of side chain attached to
each α-carbon. The side chains confer di erent properties of each amino acid
acid, and are responsible for the three "native" structure
Amino acids are essential ed classification, non-essential, or conditions --
• Essential amino acids are those that our body can not and should
be supplied by the foods we eat. There are 8 essential amino acids: I --
thionine, leucine, valine, isoleucine, threonine, tryptophan, lysine, and
phenylalanine. You can see the number listed as 9 or 10 in some colo --
is, as arginine and histidine are essential amino acids for infants and
very young children.
• non-essential amino acids can be produced by the body of other
• conditionally essential amino acids are essential amino acids that
become essential under conditions of physical stress or trauma, when
the body can not produce a sufficient quantity to meet demand. Some
conditionally essential amino acids are glutamine, arginine, cysteine
Not all amino acids found in proteins. For example, taurine and
beta-alanine functions not only of protein.
The recommendations made in previous sections of body with the nutrients and energy they need to grow. For many people, simply cleaning up your diet and eating quality is sufficient. There is a growing body of research, however, which has contributed to our understanding permanent muscle growth, and highlighted other ways we can manipulate nutrition to improve the anabolic response to exercise.
After all the high GI carbs beating I just did, the reader might think that
is no place for them in the bodybuilders diet. This assumption was
As the expression goes, "there is a time and place for everything", and
is a key time and place of high GI carbohydrates: the work immediately after
Following years, the body preferentially shuttles glucose into the liver
replacement and loss of muscle glycogen by insulin-dependent and not
insulin-dependent glucose transport mechanism. This is the key moment for
take advantage of the high GI carbs such a thing to do: raise blood sugar
and insulin rapidly.
Interestingly, studies have found a better response when insulin and carbohydrate
protein were mixed after the exercises more carbohydrates alone. The combination
further enhances the resynthesis of glycogen, protein synthesis, reduces muscle
and reduces the damage post-exercise levels of the catabolic (muscle)
In a recent study, after the meeting of carbohydrates and protein is also shown by --
increase the expression of androgen receptors (AR) after resistance exercise (RE).
The authors concluded:
"... After feeding RE increased AR content, which can result in increased test --
terone absorption and therefore a higher luteinizing hormone secretion via feedback
Both laboratory experiments and direct experience have demonstrated the
value of consuming a combination of high- GI carbohydrates and quickly
digested protein and/or essential amino acids for enhanced recovery and
anabolism following resistance exercise.
Bodybuilders have done this for years. Some bodybuilders will eat a high
GI meal such as a bowl of white rice or corn akes in skim milk, and drink
a protein shake consisting of whey with it or mix a carb drink with a few
scoops of protein powder. It’s far more convenient - not to mention repro-
ducible - to consume high- GI carbs and protein in the form of a drink. This
is how most of the research was done, and it eliminates any delays in nutri-
ent uptake due to digestion.
Pre-/During Workout Nutrition
Although the e ects of eating various foods or supplements pre-workout
and its e ects on LBM are unclear, recent data suggests nutrients taken im-
mediately before or during exercise may also play an important role.
One recent study found that pre-exercise nutrition had an even greater
impact than eating post-workout. The study was designed to determine
whether consumption of an oral amino acid-carbohydrate supplement be-
fore exercise would result in a greater anabolic response than supplemen-
tation after resistance exercise.
Six subjects participated in two trials in random order. The amino-carb mix
consumed immediately before exercise or the same amino-carb drink con-
sumed immediately after exercise. Blood and muscle phenylalanine (an
amino acid) concentrations were increased by approximately 130% after
drink consumption in both trials. Blood levels of phenylalanine during ex-
ercise increased dramatically and remained elevated for two hours after
exercise in both trials.
What was interesting however was the delivery of amino acids was sig-
ni cantly greater when they took the amino-carb mixture pre-workout vs.
when they ingested the amino-carb drink after exercise.
These researchers concluded:
“...these results indicate that the response of net muscle protein synthesis to
consumption of an amino acid and carbohydrate solution immediately before
resistance exercise is greater than that when the solution is consumed after ex-
ercise, primarily because of an increase in muscle protein synthesis as a result
of increased delivery of amino acids…”
A more recent series of studies examined the e ects of consuming either
carbohydrate, protein, or a combination of the two during resistance ex-
ercise. The researchers found that combined consumption of carbs and
essential amino acids (EAAs) signi cantly reduced post-exercise cortisol
levels, and reduced excretion of 3-methylhistidine - a marker of protein ca-
tabolism - for up to 48 hours post-workout. In a second paper, the same
group also reported greater increases in cross-sectional area of Type I, IIa,
and IIb muscle bers in the group receiving both the carbs and EAAs.
So what’s the take-home lesson?
The best solution is probably to do both: consume some carbs and protein
immediately before, or during your workout, and then after your workout
is complete. We know from previous work that there are additive e ects
when more than one dose of amino acids and carbs are consumed, so it
makes sense to cover all the bases.
This approach is also recommended by researchers John Ivy and Robert
Portman in their recent book “Nutrient Timing”. In their book, they divide
the muscle growth cycle into three distinct phases: the “Energy Phase” (e.g.,
immediately prior to, and during the workout); the “Anabolic Phase: (e.g.,
the 45 minute period following the workout); and the “Growth Phase” (e.g.
the subsequent hours of the day). They present compelling evidence that
the right mixture of nutrients, taken at key points in the muscle growth
cycle, will optimize improvements in muscle growth, strength, and power,
as well as enhance recovery from exercise.
Combining pre- and post-workout nutrition received some very recent, ex-
perimental con rmation. The 10 week study by Dr. Paul Cribb compared
pre- and post-workout carbs, protein and creatine consumed by a group of
resistance-trained men, to a group taking the same nutrients at other times
of the day. Improvements in strength and lean mass were greater in the
group receiving the pre- and post-workout feedings. The study conclud-