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You do not know the secret of muscle!
- Jul 12, 2017 -

1.If you want to increase my muscles, please remember: muscle is to increase muscle! Not blindly light to increase weight! Muscle may not follow the increase in weight, because you may also lose some fat weight! There may be weight gain, but the result of weight gain is not necessarily to increase muscle!

2. by muscle at the same time, although inevitably will increase some of the fat, but to try to avoid, but can not have the idea of fat and then lose fat.

3. at any time to let the body in assimilation state! That is, the body muscle protein nitrogen to be a positive balance, so as to continue to maintain the assimilation of the composition of the state, otherwise the body will be in the decomposition of muscle loss!

4. How to make the body in the assimilation of the state is to eat less meals every day five to six meals, after finishing the meal the most important, before going to bed also eat a meal.

5. And every day the body at least every kilogram of body weight to eat 2-3 grams of protein, 5 - 6 grams of carbohydrates.

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6. Do not over-exclude fat! But to take three good oils such as linseed oil, such as vegetable oil and monounsaturated fats, such as olive oil.

7. The most appropriate food intake ratio is: carbohydrates about 45% of about 35% of about 25% of protein fat.

8. To continue to drink water, can not wait until thirsty to drink, the so-called muscle when you eat and drink, drink refers to the drink, not drinking. But do not drink too much, slowly drink, drink less times.

9. Some people think that to increase muscle or weight gain, that is, you can eat indiscriminately, especially drinking, alcohol on fitness or muscle increase the main negative impact is: hinder the assimilation of protein synthesis. A reduces the secretion of testosterone in vivo, but increases estrogen. B increase the chance of hoarding fat, hinder burning fat. C consumes the vitamins and minerals in your body.

10. To maximize the amount of testosterone secretion in the body. Can not practice muscle, mainly because of your body's testosterone secretion of how much? So pay special attention to intake of some fruits and vegetables containing natural testosterone foods such as ginseng, cauliflower, grapefruit and so on. Also eat some food to stimulate endogenous secretion such as leeks, green onions, garlic, onions and so on.

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