Lose weight

fatThe first thing is not to diminish the caloric rate sharply since the end you lose weight, but also muscle mass. Should lose weight gradually, or what is the same, progressively decreasing the intake food . In terms of percentages, if you lose weight and limit the loss of muscle mass, these are the data: 30% of calories from protein, 20% fat and 50% carbohydrates.

If issues are beginners in bodybuilding, and you do not know much about nutrition, it is important to learn about the issue of the proteins to be sensitized on the importance of these arrangements when the time an activity practiced bodybuilding is done. To your system, and muscle drying should eat protein quality Man measuring abdominal each meal, and vary sources to exploit amalgamation., for instance, can be finished creature proteins with vegetable proteins from legumes starches.


It is good to maintain a high protein intake, but without being excessive.

Carbohydrates should be reduced gradually, but not delete them long term, not to lose strength in daily activities and during sports training. Simple sugars can be consumed in the morning, at breakfast, and after training, to speed recovery and rebuilding glycogen. should adjust this contribution depending on the intensity of the session.

Depending on the results of the scheme , will have to set this parameter, ie increase the slow carbohydrates that have a low glycemic index, in the case of excessive weight loss, or decrease them otherwise.

It is preferable to reduce the consumption of carbohydrates in the evening to prevent buildup in the form of adipose tissue. Dinner should be rich in protein and carbohydrates weak.

Finally, the complete exclusion of fat can be harmful to health. Should eat enough to avoid any deficiency. Oil rich in essential fatty acids is preferable, and never eat below 10% of caloric intake.

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