I remember that once I joined the academy in the gym, my instructor I spoke to train more twins, but then I do not know what it was twins and the poor guy was way too so I do not hear what he did, then I discovered a time that was the calf twins, and now agree with him ... rs ... I should have trained more calf, or rather, twins, or better yet, gastrocnemius.
And that is why today's post shall be equal anatomy lesson, we will know the muscles of the human body!

If you want more details, click on the image.

I have received several e-mails from readers wanting more information on how to achieve an increase in muscle mass and loss of body fat, so I decided to do this post in an attempt to respond to questions from all or almost all.

First we must make it clear that any articles posted here, replacing a consultation with a professional in the area, but only directs those who have doubts or has no knowledge on sports nutrition and feeding practice is in the wrong order.

The strength training develops the muscles and to be done you must provide the material to the agency for this development: carbohydrates, proteins and fats. Many practitioners of physical activity believe that ingesting a large amount of protein (typically much higher than their daily needs ), Your muscles will grow more. One of the problems of eating high amounts of protein is that excess fat can be accumulated and, in addition to overload the kidneys can cause damage to them.

The proteins have an important role in the diet (mainly of who coaches strong), because working in the construction and repair of muscle tissue after exercise. With the increased intensity of training, you need extra protein to support muscle growth and this represents on average 1.6 grams of protein per kilogram of body weight.

Supplementation of protein is important but we must not ever forget the carbohydrate, nutrient more than necessary for the formation of muscles, as I said in another article.

The carbohydrate is responsible for maintaining the stockpile of glycogen so that the body uses protein to build muscle. When there is not enough carbohydrate in the diet, especially before and after the training, the body starts to oxidize the proteins of tissues, including muscle tissue for achieving energy needs.

A diet with approximately 70% carbohydrates ensure a better utilization of protein in building muscle and therefore gain more mass.

To lose body fat while gaining more muscle mass is not an easy task. The ideal thing is a win each time, ie, the first gain in mass and then the loss of fat. What happens is that for anyone who wants to promote an increase in lean body mass together with a training force is necessary to add 500 to 1000Kcal per day, and so is the inevitable increase in body fat. For "dry" the extra fat the ideal is to make an energy-restricted diet (approximately 500kcal less) and maintain the resistance training with carbohydrate before, during and after the training, according to the intensity of training to maintain muscle (already won).

The menu being followed or foods that must be avoided is nothing different from everything I have said in other articles here on the blog, but it is always worth remembering:

• Avoid fatty foods like fried food, cream, meat fat with apparent, embedded, etc.

• Add 6 meals a day

• Ingest 2 liters of water a day

• Avoid fried food and prefer the baked, grilled, boiled etc.

• Avoid soft drinks and beer (especially with the meals)

• Beware of candy

• Consume adequate servings of fruit, vegetables and legumes every day, preferring always fresh foods and well preserved to ensure a good intake of vitamins and minerals.

There are some in the market supplements that can contribute to the gain of muscle mass as: whey protein, BCAA, maltodextrin, liquid amino acids, among others, but it is necessary and important to consult with a professional nutritionist, because he, through an assessment detailed and comprehensive knowledge will give the best supplement for you.

To achieve the desired results no miracle unless the balanced diet. Yes, it is a slow, but effective and definitive. Who knows if food and disciplined as it should of course reach its goal successfully.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

On the magazine Veja this week edition 2074, shows the change in concepts of human muscle definition over the years, and also the evolution of physical exercises to meet the new standard definition of aesthetics.

by Bel Moherdaui

Justinha of shorts and shin pads, the leading man Richard Gere appeared in American Gigolo, the 1980 film, as the prototype of male beauty carried to extremes of physical improvement - enough to make abdominal reversed, which left the audience female upside down. Today, if Gere appeared in a gym as the character Julian Kaye, cause two reactions: 1) asks where is the definition, 2) would have to sweat much to reach levels of elogiáveis stomach, thigh and biceps - as evidence the comparison made recently by People magazine among the old days and the handsome actor Mario Lopez is young and carved the aspirant strong leading man. "In the 80s, when the concept of fitness began to spread, have good physical Tuesday meant good aerobic conditioning. Do not be led into account strength, flexibility, percentage of fat in the body. Even the tests for the fire department only measuring cardiovascular performance, "recalls Eduardo Netto, technical director of a network of academies, which at the time was already springer. The visitors of the "listening room," space endowed with few and simple apparatus, were in general practitioners of bodybuilding.

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