Toning diet

Contents

 1 building muscle

 2  Toning diet

 3 diet to reduce body fat

 

 Muscle Building

 Good nutrition and physical activity are important factors for building muscle; As a diet rich in proteins is essential for gaining muscle, and fats and carbohydrates are important to provide the body with energy, and in addition, it is important to eat additional amounts of calories to build muscle, and regular exercise is required, and there are other factors that can Affect the speed and amount of muscle that can be gained; Like age and heredity.

 Toning diet

Bodybuilding focuses on the external appearance of the body more than on physical strength, as in powerlifting. Bodybuilding is divided into the phase of muscle amplification (in English: Bulking phase), and the phase of drying (in English: Cutting phase); Where each stage needs its own diet, as the muscle amplification stage lasts for several months, and may reach several years, and you need a diet high in calories and rich in proteins; In order to increase muscle building, the drying phase aims to preserve the muscle mass that was built in the previous phase while reducing the largest possible amount of fat, and this needs to follow a specific diet with exercise for a period ranging between 12-26 weeks, and it is worth noting that the Reducing the amount of calories consumed by up to 15% when moving to the drying stage, and the person needs to adjust the amount of calories consumed each month according to the weight lost, and recommendations indicate that it is better not to lose more than 0.5-1% of weight per week ; In order to ensure that you do not lose muscle, there are several basic steps of the diet at this stage, and the following is an explanation of these steps:

 Distribution of major nutrients:

Where the quantities of these elements can be determined after determining the calories that the body needs, and their proportions are equal in the phase of muscle amplification and drying, and it is recommended to obtain in these stages approximately 30-35% of calories from protein, and 55-60% from carbohydrates 15-20% fat.

 Focus on eating certain foods:

 Eating appropriate amounts of certain foods helps provide the muscles with the nutrients needed to increase their size and strength, and improve their recovery after exercise. The following are the most important foods that are recommended to be eaten in the drying stage:

meat, fish and poultry; Such as steaks, chicken breasts, salmon, and cod.

 milk products; Such as yogurt, cottage cheese, and low-fat milk and cheese.

 grains; Such as rice, bread, oats, quinoa, and popcorn.

fruits; Such as bananas, apples, grapes, oranges, melons, berries, and peaches.

starchy vegetables; Such as corn, potatoes, peas, and green beans.

 vegetables; Such as broccoli, spinach, tomatoes, zucchini, cucumbers, mushrooms, and sweet peppers. seeds and nuts; Such as flax seeds, chia, sunflower, walnuts, and almonds.

 legumes; Such as chickpeas, kidney beans, black beans, and lentils.

 vegetable oils; Such as olive oil, avocado oil, and flaxseed oil.

 Avoid certain foods:

 It is advised to avoid some types of foods in the drying stage, the most important of which are the following:

 added sugars; Which provides the body with large amounts of calories with few nutrients, and there are several foods high in sugar; such as ice cream, cake, candy, and sweetened drinks; Like sports drinks and soda.

fried foods; Where eating these foods in abundance can lead to diseases; These foods include fried potatoes, fried fish, onion rings, and others. It is also advised to avoid eating foods that slow digestion and cause stomach upset before exercising; Such as foods rich in fat such as fatty meats, foods high in dietary fiber such as broccoli and cauliflower, and soft drinks.

 Taking bodybuilding supplements:

 Where there are many nutritional supplements used by bodybuilders, some of them may be useful, and others are of no benefit, and here are some of these supplements: Whey protein; Which helps to get good amounts of protein.

creatine (in English: creatine); Which provides the muscles with the energy they need to perform their functions.

caffeine; It reduces fatigue (in English: Fatigue), and thus helps to exercise better, and is available in tea, coffee, and some supplements that bodybuilders use before exercising.

 multivitamins and mineral supplements; These supplements can help reduce the amount of calories consumed, which contributes to reducing fat in the cutting phase.

Diet to reduce body fat

Anabolic diet is one of the diets that guarantee an increase in fat burning in the body; It is a low-carb diet, and it is suitable for people who want to increase muscle mass while maintaining a low level of fat stores in the body. This diet was given this name because of the belief that its effect is similar to that of an anabolic steroid. Alternating carbohydrates from high to low contributes to burning greater amounts of fat, and in the case of bodybuilders, the body needs calories to build muscle, and a decrease in these calories can lead to a loss of part of the muscle mass.

The system begins with eating small amounts of carbohydrates during the week; By eating no more than 30 grams of them per day, or 5-10% of calories, with the percentage of fat between 60-65%, and protein between 30-35%, and at the end of the week it begins to increase the amount of carbohydrates consumed; Where it reaches 60-80%, while fats and proteins range between 10-20% of calories, it is worth noting that small amounts of carbohydrates prevent the body from using them as a main source of energy, while high amounts compensate for the energy lost by the body during exercise. exercises.

 It is worth noting that this diet is not suitable to be followed for long periods, but it may be suitable for bodybuilders or weightlifters in the period of their preparation for competition; As it does not include eating vegetables, fruits and legumes; That is, it does not provide the body with enough dietary fiber, vitamins, and minerals, and therefore the body will not get enough important antioxidants to combat oxidative stress caused by exercise, and a lack of fiber can lead to the growth of harmful bacteria in the intestine, and increase the chance of constipation Some studies have indicated that high-fat diets negatively affect insulin action.