출장 마사지가 여행 관련 부상을 예방하는 방법
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
One thing you need if you are going to be successful at building lean muscle is a healthy and nutritious diet. But, more than that, you need to know what is the right food to build muscle.
This is where many people go wrong; they think that by drinking tons of protein shakes and eating massive amounts of food, they are doing everything they need to with their diet to start producing mounds of muscle in no time.
Unfortunately it doesn’t work that way. I mean, if that’s all you need to do, along with a fitness regimen, everyone would be strutting around showing off their big, muscular physiques!
The truth is, you need the right combination of foods to build muscle; the correct patterns of what to eat, when to eat and how often.
The first thing to know is that there are actually very few “bad foods”; there are some that you may want to avoid during bodybuilding, but they are rarely the cause of gaining weight or not achieving your goals.
However, it is vitally important that you clean your house and remove non-muscle building foods from your refrigerator and cupboards.
These foods are:
• Soft drinks and juices: contain 2 ingredients: sugar and water
• High-fat processed meats: bacon, pepperoni, sausage—all contain a bad fat that will shorten their shelf life. They are also high in sodium. Don’t mistake these meats for good sources of protein.
• Frozen desserts and ice creams: sugar! Sugar! Sugar! These foods will only add fat, not muscle.
• Sauces – ketchup, barbecue sauce, horseradish sauce, etc. Most of these are high fructose corn syrup. *Season food naturally without all the added sugar and calories. *
• Processed foods: anything packed in nice wrappers, boxes, bags, containers, etc. containing more than 5 ingredients that you can’t pronounce. These are the ones that generally promote some sort of “health” but most have gone through a great deal of processing which allows them to retain a long shelf life. None of this is done with your health in mind. Usually they have sucked up all the nutrients. *These foods you should avoid. *
• Cookies – sodium!
• White flour products: white bread, bagels, English muffins, etc. By the time they are done “enriching” these breads, 3/4 of all the nutrients have been removed and almost all the fiber has been lost.
• Baking supplies – chemicals
• French fries: do I have to say something?
The next thing to do is, of course, stock your kitchen with the right muscle-building food:
• Drinks: water, green tea
• Boneless Chicken Breasts: Organically-fed chickens are best, but if your budget doesn’t allow it, then regular grain-fed chickens are fine because they contain the least amount of fat.
• Cooking spray: canola or olive oil based
• Cheese: Feta, goat, havarti, Parmesan, and aged white cheddar are best. Eat in moderation due to fat content.
• Dried fruit: excellent for weight gain and a wonderful source of easy calories. A handful is equivalent to a large apple in calories. Currants, dates, pears, mangoes, apples, and bananas are best. Avoid extra sweetened ones.
• Eggs – Only omega 3 because they were laid by hens fed a diet rich in ground flaxseed.
• Egg whites: excellent for protein shakes and omelettes.
• Extra Lean Ground Sirloin – Choose the leanest sources available.
• Fruits: apples, grapes, bananas, kiwis, raspberries, blueberries, strawberries, mangoes, oranges, tangerines, and pineapple.
• Grains: oats (not instant because they’re loaded with sugar), oat bran, whole grain flaxseeds, quinoa, barley, and wheat bran.
• Lean turkey and chicken sausage – occasionally
• Vegetables: Beans, split peas, chickpeas, and lentils are excellent sources of fiber.
• Meat, poultry and fish – variety
• Mixed Nuts: Walnuts, almonds, cashews, walnuts, and peanuts are the best source of good fats and easy calories.
• Sauces and condiments: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar, and flavored flaxseed oil.
• Salmon: Wild salmon is best because it is free of toxins and mercury.
• Spices: salt and pepper, fresh garlic, basil, oregano, chili powder, and cinnamon
• Vegetables: spinach, broccoli, bell peppers, tomatoes, mushrooms, onions, cucumbers, celery, and carrots. Choose
• the colors of the rainbow, the more variety the better.
Once you’ve stocked your kitchen with the right muscle-building foods, you’ll be off to a great start on your bodybuilding journey!
For more information on various topics related to building muscle, please visit my website.
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
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