Diet - 7 Power Tips for Beginners in Bodybuilding

With this guide for beginners, we will highlight the best foods to include in a diet for those who aim to gain muscle mass.

Starting workouts at the gym requires effort and also health care. One tip for those who are starting a new life in bodybuilding is to bet on food. Investing in nutrition interspersed with exercises and performance in bodybuilding does well for health and improves aesthetic results.

The rule is simple. Starting from the cliché " you are what you eat ", a follow-up of a nutrition professional is also a good outlet for those who are seeking to know about what to eat while undergoing training in bodybuilding. Also, having a personalized diet further increases the chances of getting a good result.

Still, there are some basic rules for how to start looking for the right foods for good nutrition before, during and after your workouts at the gym. Check out 7 tips that will help the beginner in bodybuilding look for a way to get better results at the gym :

1 - Value the proteins in the diet

A rich diet with the best proteins helps in recovery of the athlete after the workouts. According to experts, nutrients are responsible for muscle recovery.That is, the food group is a tip for those who seek to increase muscle mass (hypertrophy ).

It is indicated to consume between 1.3 and 2 g per kilos of body weight, that is, the number of kilos should be half the number of grams ingested. An athlete weighing 80 kg should ingest 160 g of protein daily (if calculated 2 g per kg). Moderate consumption should also be prioritized, as each gram of protein is equivalent to 4 calls.

The indicated proteins are eggs, milk, chicken breast and lean red meats (provided they are eaten in moderation). According to experts, meats are the best sources of protein, especially the lean type (chicken or fish).

Experts on the subject explain that chicken, beef, or even turkey meats contain all the amino acids the human body needs to recover from a heavy workout.Therefore, it is appropriate for the students of the academy to consume at least one type of animal meat at each meal.

The meat red, as mentioned, is good to eat, but have the fact that fat impairs the body performance. So, enjoy more lean meats. One request is to prefer fish, high in protein and light as salmon and tuna.

The eggs are also excellent sources of protein. The food has a dual function: healthy fat (gems) and low-calorie (clear) protein. The milk (preferably skim) also has good sources of protein, in addition to nutrients such as calcium (which is good for the bones).

2 - Attention to carbohydrates

Like proteins, carbohydrates are indicated for muscle recovery, especially for days of intense workouts. In addition, the food group helps to ensure more energy for the body. But nutrients are not always indicated for the diet, as this depends on the purpose of the diet and what type of carbohydrate the athlete eats.

An example of a carbohydrate that should be avoided is the simple type. According to experts, the food group has the smallest molecular chemical structure and so is absorbed quickly by the body, increasing the stock of sugar in the body and hampering body performance. Among the foods that are part of the classification are honey, corn syrup, sugars, among others.

Since complex carbohydrates are formed by higher sugar chains, after all the molecular structure of these foods is larger and more complex. They are foods absorbed slowly by the body and thus gradually increase blood glucose, more slowly than simple carbohydrates. The food sources of carbohydrate complex of low GI (glycemic index) are rice and bread, sweet potatoes, lentils, and fibers. If you would like to see more low GI foods to include in your diet, you can view our glycemic index table of carbohydrates and also our article on the best foods for gain muscle mass - Carbohydrates.

According to professionals, the idea is to ingest from 2 g per kilo (in the same scheme as proteins ), or, for a more intense workout, the intake of 4 g for each kilo. That is, a student who is 80 kg should ingest 240 g daily of complex carbohydrates.

3 - Fat also helps to get in shape

Of course, not all fat is good for the body. The saturated ones hamper the performance of the athlete in the training, besides doing harm to the heart, as well as those of the type trans that should be avoided, not to cause the same complications for the body and health.

The unsaturated fats, when ingested moderately, can help in the performance of the training. They are foods that release anabolic hormones (like testosterone) and facilitate the performance of the functioning of the human body. Experts indicate consuming up to 30% of the diet in unsaturated fat.

Some examples of foods high in unsaturated fats are avocado, nuts, and fish like tuna and salmon. Avoid frying, sauces, canned, apparent fats from the meat, chicken skin. Also, try not to consume pure sugar and replace it with sweeteners (stevia is the most recommended). Eliminating soft drinks also helps in the performance of the exercises and results in the balance.

4 - Water is key to good performance in the gym

According to experts, more than 70% of the body and muscles are made up of water. The liquid moisturizes the body and also helps to replenish energies of day drawn from training.

Water also plays a key role in sending away toxins from the body (the famous "cleansing the body"). The liquid also helps in the digestion and synthesis of protein in the body and speeds up the metabolism. That is, the drink helps to lose weight!

The idea is to take at least two liters of water per day. In addition to water, it also varies with the intake of moisturizing drinks like green tea which in addition to antioxidant is diuretic, helps in combating anxiety, improves skin and is anti-aging.

Another tip is the juices made with the fruit itself, whole juices or with the frozen pulp.

5 - Eat several times a day, if possible, but it is not a rule!

Eating always strengthens the micro and macronutrients, favoring muscle growth.Ingesting proteins, carbohydrates, and other nutrients in various meals, for example, leaves the body in an anabolic state for longer.

The frequency of the menu will vary with each diet but ranges from five to six meals a day, divided into small portions. To disguise hunger, it is also advisable to bet on grains such as flaxseed, amaranth, quinoa, chia, or millet. Another tip is to bet on the fibers found in fruits and vegetables that help in the production of energy and help in body resistance.

Now pay attention! It is not necessarily mandatory to eat every 3 hours. Even because there are not enough studies to prove that this strategy works, both in muscle mass gain and in weight loss. Alias, what exists are studies showing that this strategy does not work, as in the study cited at the end of the article.

The recommendation to split into more meals would be to achieve the daily nutritional goal of macro and micronutrients, for those who have difficulty making large meals. But if you do for example 3 or 4 meals a day, and manages to hit the goal of intake required for your individuality, great. It's not because you make fewer meals, it will not get results!

6 - Bet on vitamins C, E and omega 3

The Vitamin C helps fight free radicals formed after training as well as being an excellent antioxidant. Bet on orange juice, cherry, Kiwi, lemon, among other rich in vitamin C.

The vitamin E helps to prolong the life of red blood cells and thus helps to carry more oxygen to the muscles. That is, the vitamin is excellent for those who seek better muscular development. Bet food: vegetable oils such as sunflower, palm, corn, soy, and olive. Other foods rich in vitamin E include nuts, quiuí, and wheat germ.

The Omega 3 also helps in the exercises. The better blood flow keeps the c orphaned thus takes more oxygen to the muscles, increasing strength and decreasing the risk of diseases such as atherosclerosis, cholesterol or heart attack.

Suitable for energy recovery, omega 3 can be found in Brazil nuts, walnuts, macadamia nuts, hazelnuts, egg hips, fish (salmon, tilapia, sardines), crushed golden linseed, extra virgin olive oil, white sesame it's black.

7 - Ingest supplements in moderation

The supplements, as the name suggests, are to meet dietary deficiencies and to assist performance in the results in the gym. The supplement is not food and should not replace your meals.

Before even betting all the chips in the supplements, remember that the good result is guaranteed in the union between gym, rest, nutrition and supplements only when really necessary. The use of supplements should be well planned by a nutritionist, watered down to arduous days of training that will only be achieved, after much time of dedication.

One of the supplements indicated by experts in the subject is Whey Protein, which can be ingested once a day in the absence of training. On training days it is recommended to use two doses a day. The amount is equivalent to 80 g of protein in the body, enough to accelerate muscle growth. In this article on Whey Protein, you can learn more about how to take effects beyond the benefits of Whey Protein.

The Beta-Alanine is an amino acid that aids in strength and athletic endurance.According to scholars, the supplement also helps in muscle growth. The indicated is to ingest of 1 to 2 g before and after the exercises.

Already Glutamine, which is also an amino acid, it has immunological properties, aid in muscle growth and assists in the metabolic rate of the body. Experts recommend using 5-10 g of the supplement before bedtime.

The Creatine can help in accelerating the recovery after exercise. The s uplementohelps decrease pain caused by heavy exercise and help in muscle strength.Experts report the intake of 3 to 5 grams of Creatine before and after bodybuilding. In this article, we talk about how to take creatine.

The multivitamins are for everyday use at breakfast and dinner. They are aids to the burning of body fat. The Arginine, in turn, helps the best blood flow to convert to nitric oxide (veins become more apparent).

In addition to those already mentioned, the training can be balanced with Tyrosine( fat burning ), ZMA (changes the level of anabolic hormones ), BCCA'S (aid in muscle growth, Glucosamine, and Chondroitin ( prevents injuries ).

The nutritional tips discussed here are the qualitative part of a diet. The quantitative part must be defined by a nutritionist according to their goals and individuality. Hugs and Good Workouts!

Diet to control hypertension

In the diet for hypertension, it is important to avoid adding salt during the preparation of meals and avoid the consumption of industrialized foods rich in sodium, which is the substance responsible for raising blood pressure. In addition, you should avoid drinking coffee, green tea and high-fat foods such as red meats, sausage, salami, and bacon.

Hypertension is the increased pressure within the blood vessels, which can lead to complications like heart failure, loss of vision, stroke and kidney failure, being important to do the proper treatment with diet and medication to prevent these problems.

What to eat

To control hypertension, a diet rich in fruits, vegetables and whole foods, such as seeds, rice, bread, whole flour and pasta, and grains such as oats, chickpeas, and beans should be eaten.

It is also important to consume low-fat foods, preferring skim milk and dairy products and fish and lean meats. In addition, you should invest in good fats, using olive oil to prepare food and consuming omega-3-rich fruits and seeds daily, such as flaxseed, chia, nuts, nuts, peanuts, and avocados.

What to avoid

In the diet to combat hypertension one should avoid adding salt to prepare food, replacing it with herbs that give flavor to food, such as garlic, onion, parsley, rosemary, oregano, and basil.

It is also important to avoid the consumption of high-salt industrialized foods such as meat tenderizers, meat or vegetable broths, soy sauce, English sauce, powdered soups, instant noodles and processed meats such as sausage, sausage, bacon, and salami. 

In addition to salt, one should avoid consuming caffeine-rich foods such as coffee and green tea, alcoholic beverages, and high-fat foods such as red meats, fried foods, pizzas, frozen lasagne, and yellow cheeses like cheddar and the excess of fat favors the increase of weight and the appearance of atherosclerosis, that worsen the hypertension.

Home Remedies for Hypertension

In addition to diet, some foods have properties that help reduce blood pressure in a natural way, such as garlic, lemon, ginger, and beets.

Some teas that work as soothing and natural relaxants can also be used to control pressure, such as chamomile and mango tea. Here's how to use these foods.

Diet menu for hypertension

The following table provides an example of a 3-day dietary menu for hypertension.

Meal	Day 1	Day 2	Day 3
Breakfast	Skimmed milk + whole wheat bread with cheese	Skim yogurt + oatmeal whole grains	Skimmed milk with coffee + whole-grain toast with margarine
Morning snack	1 apple + 2 nuts	Strawberry juice + 4 wholemeal biscuits	1 banana with oat flakes
Lunch dinner	Baked chicken + 4 coleslaw of rice + 2 coleslaw of beans + raw salad of lettuce, tomato and cucumber	Cooked fish + 2 medium potatoes + onion, pod and corn salad	Diced chicken with tomato sauce + whole noodles + bell pepper, onion, olive, grated carrot and broccoli
Afternoon snack	Skim yogurt with linseed + 4 whole-grain toast with ricotta	Avocado vitamin with skim milk	Green juice of cabbage + 1 whole wheat bread with cheese

In addition to eating, it is important to remember that it is also often necessary to take medication to control the pressure as directed by the doctor and practice regular physical activity to lower the pressure and improve blood circulation.

Calculate your BMI and know if you are at ideal weight

BMI is the acronym for Body Mass Index that is used to evaluate the individual's weight in relation to their height and thus indicate if they are within the ideal weight, above or below the desired weight.

Being of the right weight is important because being overweight or underweight influences health by increasing the risk of diseases such as malnutrition when you are underweight, and stroke and heart attack when you are overweight. Thus, it is common for doctors, nurses, and nutritionists to assess the weight of the person in routine consultations to check the possibility of diseases that the person may be pre-arranged.

What do the BMI results mean?

The following table indicates the possible outcomes of BMI, according to the World Health Organization, with a BMI of 18.5 to 24.9 representing the ideal weight and the lowest risk of some diseases.

Classification	BMI	What can happen
Very underweight	16 to 16.9 kg / m2	Hair loss, infertility, menstrual absence
Underweight	17 to 18.4 kg / m2	Fatigue, stress and anxiety
Normal weight	18.5 to 24.9 kg / m2	Lower risk of heart and vascular disease
Overweight	25 to 29.9 kg / m2	Fatigue, poor circulation, varicose veins
Obesity Grade I	30 to 34.9 kg / m2	Diabetes, angina, infarction, atherosclerosis
Obesity Grade II	35 to 40 kg / m2	Sleep apnea, shortness of breath
Obesity Grade III	greater than 40 kg / m2	Reflux, difficulty moving, bedsores, diabetes, infarction, stroke

Those who are not within the ideal weight should adjust their diet and exercise to achieve the most appropriate weight for their height and age.

When you are underweight you should increase your intake of nutrient-rich foods so your body has what it takes to protect itself from the disease. Already those who are above ideal weight should consume fewer calories and do some type of physical activity to eliminate the fat stores, which increases the risk of heart disease.

When you do not calculate your BMI

Although BMI is widely used to verify whether the individual is overweight or not, this method has some flaws and therefore it is recommended that in addition to it, use other means of diagnosis to verify if the individual is actually above or below of ideal weight, such as measuring the fat crease, for example.

Thus, BMI is not the ideal parameter to evaluate the ideal weight in:

• Athletes and very muscular people: because it does not take into account the weight of muscles. In this case, the measurement of the neck is a better option.
• Elderly: because it does not take into account the natural reduction of muscles at these ages;
• During pregnancy: because it does not take into account the growth of the baby.

In addition, it is contraindicated in case of malnutrition, ascites, edema and in bedridden patients.

A nutritionist can personally do all the necessary calculations to evaluate your weight and how much you need to gain weight or lose weight, taking into account the general state of health.

Why it is important to be within the ideal weight

It is important to be within the ideal weight because the right weight is closely linked to the person's state of health.

Having a small accumulation of fat in the body is important so that there are reserves of energy for when the person gets sick to take time to recover. However, excess fat accumulates in the liver, the waist and also inside the arteries making it difficult to pass blood, and this increases the risk of heart disease.

Therefore, being of the ideal weight is important to increase health, prevent cardiovascular diseases and increase the quality of life. So, those who are underweight should increase muscle volume to gain weight in a healthy way and those who are overweight should burn fat to gain health.

How to Use Celery to Lose Weight in 3 Days

To use celery to lose weight you should use this vegetable in soups, salads or juices that can be prepared with other fruits and vegetables, for example. Celery can be consumed whole because both its leaves as the stalks and the root are edible, having a spicy flavor.

The celery diet is especially suitable for women during PMS, which is when they are very swollen and for people who are prone to retain fluids, getting their hands and feet swollen with ease.

Celery, also known as celery, is a very healthy vegetable is rich in vitamins, minerals, and fiber. In addition, it is an excellent natural diuretic that eliminates swelling of the belly, face, thighs, and legs, and still has depurative properties, making it the ideal ingredient for any diet to lose weight and fight obesity.

Celiac Diet for Fast Weight Loss

Celery is very good for decreasing water retention, rapidly decreasing body volume and especially swelling.

Every 100g of celery has just 20 calories and so for weight loss with celery just use it more often as ingredients in salads, juice, soups as an additional ingredient replacing the onion in the usual stir-fry.

A good diet with celery consists of taking the celery juice with fasting orange and take the celery soup for dinner. By following this diet for 3 days, and removing food rich in sugar and fat, you can see a good decrease in belly and body swelling. Here's how to prepare these incredible recipes with celery to lose weight:

Celery juice to take on an empty stomach

To lose weight with celery juice you should drink the juice before breakfast, go out for 30 minutes or 15 depending on availability, and when you come back take this breakfast to lose weight.

Ingredients

• a stalk and celery (celery)
• an apple (with or without bark)
• 1/2 orange juice or 1 kiwi

Method of preparation

Fasting before breakfast pass a stalk and celery, apple, orange or kiwi juice in the centrifuge and drink the juice, 20 minutes before the first meal of the day.

Celery soup for lunch

Besides helping to lose weight this soup is very nutritious and healthy, being a good option for lunch.

Ingredients:

• 1 onion cubes
• 2 cloves garlic, crushed
• 1 whole celery cut into slices
• 2 large carrots cut into cubes

Preparation:

Sauté the onion and garlic in a little oil until golden brown and then add water and vegetables into cubes and water. Leave on the medium heat and take the soup when it is lukewarm. One can add 1 boiled egg to this soup.

After eating this soup you should eat even 1 plate of green salad with white cheese, for example. See other salad recipes for weight loss.

Celery soup for dinner

This soup can be taken at dinner during the 3 days of this diet.

Ingredients:

• celery stalks with leaves
• 1 onion
• 3 carrots
• 100 g of pumpkin
• 1 tomato
• 1 zucchini
• 500 ml of water

Method of preparation:

Chop the onion and garlic and place in a pan to braise with 1 tablespoon olive oil or 1 tablespoon poop oil. When golden, add the other chopped ingredients and simmer until smooth. To finish add salt, black pepper, and oregano to taste and take still hot. If desired you can add 1 boiled egg to this soup.

Mental Exercise for Weight Loss

Mental exercise for weight loss includes practices such as increasing confidence in one's ability to succeed, identifying obstacles, and thinking about early solutions for them and relearning how to handle food.

This type of exercise has been widely used because overweight is not only caused by overkill in food, but also because the mind fails to control eating behavior, and sabotages attempts at weight loss.

1. Imagine and shape your success

Daily imagine how you will feel after reaching your weight and lifestyle goal. To do this, you must imagine the body, the clothes you can wear, the places you will go to feel good, and the satisfaction you will feel with your new image, new health, and high self-esteem as if it were something already won.

Doing this exercise will bring great satisfaction to the mind and will create powerful positive emotions that will stimulate new efforts and bring more confidence into the future achievement.

2. Write your wishes

Moving on to desires is an even more powerful way of focusing the mind and strengthening it for conquest. Write down what clothes you will wear, what size jeans you want to buy, what beach you will be wearing in a bikini, what rides you will be doing, what your physical activity routine will be like, and what remedies you will not take when you gain health.

Also, write down your daily achievements and how important they are by bringing you closer to the ultimate goal. Each achievement must be seen as one more step to firm change, which must be final.

3. Find reasons to love yourself

Find positive points on your body, from the hair to the shape of the hands and feet.Accept your height and your kind of curves without wishing to fit into patterns of beauty that are completely different from your body structure and genetics.

To admire and imagine the best way for your body is to put real goals in your life, not to seek a perfection imposed by the media and that your body can never conquer.

4. You choose how much you eat

Taking commanding behavior in front of food is important to get out of addictive routines like attacking a whole bar of chocolate or always eating a dessert after lunch.These command attitudes include actions such as:

• Do not eat the leftovers just so the food does not go to waste;
• Do not repeat the dish;
• Put limits on a number of treats you will eat: 1 scoop of ice cream, 2 squares of chocolate or 1 piece of pie instead of eating it all at once.

Remember that you decide how much you will eat, and that food will no longer dominate your emotions.

5. Plan exits for obstacles

Predict which obstacles will arise during the weight loss processor over the course of each week. Write down on paper what actions you will take to control yourself on your nephew's birthday, a friend's wedding, or a trip with the class.

Plan how you will continue practicing physical activity during the testing week and what beverage you will drink to avoid alcohol on Sunday's family barbecue. Predicting and preparing for problems in advance is to find solutions that will be put into practice much more easily and effectively.

6. Stop Fearing Food

Forget that chocolate is fattening or that frying is forbidden. In a balanced diet, all foods are allowed, the difference is the frequency they are consumed. Dieting often involves thoughts of restraint, anxiety, and suffering, which predisposes the brain to give up because no one likes to suffer.

Always remember that no food is fattening or slimming, and you can eat everything as long as you find your balance.

7. Look for alternative pleasures

Your brain does not relax and is satisfied with food alone, to identify and note other sources of pleasure and contentment. Some examples are hanging out with friends, taking a walk outdoors, walking with the pet, reading a book, dancing alone at home, or doing handiwork.

These pleasures can be put into practice in times of anxiety, where the earlier tendency is to eat sweets or order pizza over the phone. Try to force yourself to first take an attitude of alternative pleasure, because then the food will always be in the background.

Benefits of Kefir and How to Use to Lose Weight

Kefir is a fermented milk rich in probiotic bacteria that improve intestinal flora, helps immunity and improves intestinal transit, helping to maintain the general health of the body.

Kefir bacteria can be safely grown at home, and beverage production is easy and resembles the production of natural yogurt.

Being a probiotic food, the main benefits of kefir are:

1. Decrease constipation, as good bacteria improve digestion and correct intestinal transit;
2. Combat intestinal inflammations, as having healthy flora is the main factor to avoid diseases;
3. Facilitate digestion ;
4. To lose weight, because it is rich in proteins and has lower calories;
5. Fight osteoporosis, being rich in calcium;
6. Prevent and combat gastritis, especially gastritis caused by H. pylori bacteria;
7. Strengthen the immune system as it keeps the intestinal flora healthy, which prevents infection by microorganisms through the intestine.

In addition, kefir balances the intestinal flora and improves the absorption of nutrients, being great for those who have undergone antibiotic treatments and need to regulate the intestinal transit.

How to use Kefir to lose weight

Kefir is a low-calorie food because 100 g has only 37 calories and is a good option to use in diets to lose weight. It can be used to replace milk or yogurt intake, making it an excellent choice for those with bowel movements.

You can consume once a day, for breakfast or a snack, for example. To make the taste more pleasant you can sweeten it with a little honey or add fruit like banana or strawberry in the form of the vitamin.

Kefir helps to loosen the intestine and so when evacuating more regularly you can see that the belly becomes less swollen in the first week, but for a long time to lose weight, you should follow a diet to lose weight and exercise regularly.

Where to buy kefir

It is possible to buy kefir grains on internet sites, and kefir milk can be found in supermarkets or health food store, but donations between friends or on internet sites are very common because the grains are grown in liquid environment, multiplying, and a parcel must be removed to prevent overgrowth, so those who have at home usually offer to family and friends.

Kefir grains are also called Tibetan Mushrooms, Yogurt Plants, Yogurt Mushrooms, Yogurt Fungus, and Lotus of Snow. They originated in the Caucasus and are made up of different microorganisms that are good for regulating the intestine.

How to make milk kefir

The preparation of kefir is very simple, similar to the homemade production of natural yogurt.

Ingredients

• 100 g of kefir
• 1 liter of cow's milk or goat's milk

Method of preparation

Put in a glass container the kefir grains, fresh milk, pasteurized or not, skimmed, semi-skimmed or whole. The contents are left at room temperature for about 24 hours. The fermented milk is strained to separate and recover the grains that are added to more fresh milk, repeating the process. 

The already fermented liquid kefir that is cooked can be consumed immediately or can be kept in the refrigerator for later consumption.

Contraindications and side effects

Although there is no formal contraindication, fermentation of kefir leads to a small production of alcohol and therefore may be harmful to people with liver diseases. In addition, it is also contraindicated in cases of lactose intolerance and milk allergy, and it may be used as an alternative water kefir, which is made from water or coconut water with demerara or brown sugar instead of milk.