Eating two carbohydrates in one meal makes me gain weight?

If I eat two or more carbohydrates in the same meal, will I gain more weight? You are not necessarily going to gain weight or get fat by eating two or more servings of carbohydrates in the same meal, no matter if it is at breakfast, lunch, dinner or some intermediate meal (snack, collation, pre or post workout , etc.).

Or, well, first we must clarify exactly what it is to gain weight and what is to get fatr, because the second (fattening) is usually related to the fact of increasing the amount of fat (adipose and visceral) that accumulates in our body, and gaining weight usually have mixed connotations depending on each person, region, country, etc.

For example, if someone trains to hypertrophy their skeletal muscles, this means that both protein stores and glycogen stores (carbohydrates) can become larger ... for this reason eating two or more servings of carbohydrates, or also eating a single portion of some carbohydrate (especially complex), and of course proteins, can help you gain weight both in lean mass (muscle mass) and perhaps also in fat mass (body fat).


Eating two or more carbohydrates in one meal can also help you gain muscle mass


Obviously you have to train to achieve this goal. That is, it is not simply about increasing your intake of Calories by means of proteins, carbohydrates and good fats, to be able to gain muscle mass (hypertrophy skeletal muscle fibers you have) ...

 ... It's about giving muscles many reasons to force them to grow. It is about making them fight either against their own body weight or against an external load (dumbbell, dumbbell, bar, disco, teraband, etc.). The point is that little by little the muscle fibers increase their ability to store macro nutrients, ie both proteins and carbohydrates (in the form of glycogen) ... and perhaps intramuscular triglycerides if necessary.

Hence when a person asks me "how can I burn more fat?" I answer that it is not only a question of reducing caloric intake according to its basal and total energy expenditure or basal metabolic rate (BMR), but also that it is advisable to carry out high intensity workouts with or without weights, in order to increase the basal metabolism by increasing the muscle mass.

That is, it should be noted that the muscles in the stress state (during training) will require energy mainly from stored intramuscular glycogen, as well as stored proteins (especially when the training session also becomes extensive) and also from the fats stored, but from fats your body will require less energy especially if the intensity of the training session increases and therefore becomes towards the anaerobic side in a large percentage, and if in addition the capacity of the person to consume and to use oxygen is not very good, or if the intensity of exercise causes your limits to use oxygen in the energy metabolism, they are very committed ...

At the same time it is necessary to remember that the muscles in state of rest will require more energy in this case mainly coming from the reserve fats. For this reason, a good way to burn more fat both at rest and during a training session is to increase the quality and size of the muscles by means of adequate training focused on the development of strength, hypertrophy, resistance to strenght, anaerobic resistance, etc.

Is eating two medium portions of two carbohydrates the same as eating a large portion of a carbohydrate?


Probably. So what people can tell you, something like: "hey, so you do not eat only one serving of a carbohydrate in a meal ... so if you're going to eat rice do not eat spaghetti, or if you're going to eat pasta do not eat potatoes "... or something like that ... it's not quite true ...

... because suppose 100 grams of rice contribute 130 Calories, and that 100 grams of spaghetti contribute 150 Calories. And suppose you need to consume in an X 300 Calorie meal to keep your energy requirement stable without this generating greater accumulations of body fat and without allowing you to present a high degree of muscular atrophy (thinning of muscles).

Then you can split these foods considered as complex carbohydrates and also add some grams of some protein source. For example suppose a can of tuna fish provides 100 calories. Then it is simply simple calculations or perhaps a basic rule of three:

  If 100 grams of spaghetti equals 150 Calories, then approximately 66.6 grams of spaghetti would equal 100 calories. And if 100 grams of rice equals 130 Calories, then approximately 77 grams of rice would equal 100 calories.

Then you would just have to cook these foods and weigh them, so you can eat two servings of carbohydrates in one meal without this making you gain a lot of fat. Then you eat at one meal:
- 1 the can of tuna complete.
- 66.6 grams of dispaguetis
- 77 grams of rice.


  Or maybe you can reduce portions of both complex carbohydrates a bit and supplement this meal with a good portion of vegetables ... and keep in mind that Calories from protein can also make you get fat, but because of the thermal effects of these foods, and because of the difficulty of eating many proteins ... it may be difficult to accumulate fat in large quantities because of eating protein sources of animal and / or vegetable origin.

Now, you may say that it is very cumbersome to do calculations and weigh food, and indeed it is. Already the simple fact of making calculation is something annoying especially for those who are not godd in maths ... now imagine how annoying it is to weigh the foods mainly for those who live "running" all the time.

Well, if you are a very strict and disciplined person, you can try to do it and after a while your eyes and your mind will be able to get accustomed and already with this sense and your perception and / or intuition, later on you will be able to calculate these portions without the need to use a gramer.

Knowing your energy requirement to know how much of each carbohydrate you eat at each meal


Eating two carbohydrates in one meal makes me gain weight?


Well, the above example applies not only for two servings of carbohydrates but also for more. Of course then the point would be to decrease the portions of the two previous ones (rice and spaghetti), for example, if you wanted to maybe eat a potato and / or some biscuit or something like that.

Now, what remains is to know your basal and total energy requirement (Basal and total Metabolic Rate). There are basic or simple formulas that will allow you to do so. As for example the following:

Harris benedict basal metabolic rate formula


OMS FAO basal metabolic rate formula


Well, there are others, but these are the most used. These serve to calculate your basal energy expenditure (GEB) or the Calories your body requires to perform vital physiological functions in a state of complete rest, in order to survive.

Now it would be necessary to calculate the total energy expenditure or total metabolic rate (TMR) which is nothing more than the sum of the BMR plus the energy requirement of the activities that you spend each day according to the time and the intensity of the activities, which is valued by means of a unit known as MET (resting metabolic unit).

In addition to calculating a constant known as a factor of the BMR, which is no more than the BMR divided by 24 (BMR / 24). Then there would be something like what I show in the following table:

OMS FAO basal metabolic rate formula


Ah, and well, to this total value would have to add 10% to what would be the thermal effect of food, and ready, we will already have the value of TMR by activity as per day.

In different pages you can find these equivalences, that is, how many MET's equals each activity (running, sleeping, brushing teeth, bathing, etc.). In the article I leave you in this link, I explain in more detail the ways to calculate the Calories you need to consume to lose weight in fat, maintain your current weight or increase it (in fat or lean mass, it all depends on you train or not), and of course I mention the MET's equivalence for each activity.

Now, if you want us to do it for you, you can access a personalized counseling.

Do not do strict diets, although in some cases it may be ideal

Ideally, you should be 100% vegetarian to avoid for example the excess saturated fats provided by animal sources and avoid the consumption of cadaverine (toxic substance that forms in the decomposition of corpses). In addition it would be ideal to increase considerably the consumption of vegetables and some fruits to obtain very good sources of vitamins and minerals that allow us to carry out in an optimal way all the metabolic processes of our organism, to keep our immune system at 100%, etc. .

But if you do not have the willpower to become 100% vegetarian, at least make some simple changes, like avoiding frying foods. Avoid eating foods rich in simple sugars and trans fats.

Try to reduce the intake of Calories to a certain extent, so that reducing it to 100% from one moment to another will not cause you to face anxiety episodes.

Consumption of vegetables and acid fruits increases considerably (sweets can also contribute many calories).

Practice exercise sessions from 30 minutes to 90 minutes at least 4 times a week. Of course the intensity and volume of each session varies according to each person. For this reason it is always good to seek advice from a professional to avoid injuries and other problems, and at the same time to be able to achieve the objectives set in the shortest possible time and without this affecting your health.

All this of course not only in order to help you reduce your body fat levels and perhaps increase your muscle mass and bone density, but also to greatly improve your overall state of well-being and health.

Opti-men by ON: review, analysis and opinions, how to take it?

Review, analysis and opinions of the Opti-men by ON. I want to share my experience taking the multivitamin Opti-men by ON (Optimum Nutrition). I want to mention some aspects to take into account when taking the Opti-men to reduce the waste of all the great amount of micro nutrients (vitamins, minerals and amino acids) and enzymes it provides, and of course to make the most of this very complete multivitamin.

Should I take a multivitamin like the Opti-men of ON? Faced with this question and what I mentioned in the previous paragraph, I mean that the fact that the Opti-men is very complete, could also become a kind of double-edged sword for some people, especially for those that can already be given the luxury of consuming a very complete diet, or for those who have some type of problem in their digestive system at the level of the liver, stomach, kidneys or intestines.

Why Opti-men is not for everyone? Some people who eat very well simply do not require taking multivitamins because their body is not an infinite store of micro nutrients, although some vitamins like A, D, E and K, can be stored in large quantities in places such as adipose tissue ... The other thing is that some people simply eliminate this excess of nutrients through the urine and feces without feeling discomfort, while others may experience some discomfort such as mild diarrhea and change in the color of your stool (usually the yellowish color of Opti-men's tablets) ... some may experience dizziness, nausea.


Opti-men by ON: review and opinions after three months of taking it


Opti-men by ON: review, analysis and opinions


This multivitamin I tried to consume it in days where my food was not the most balanced as well as in days where I could ingest a good amount of micro nutrients mainly through vegetables and some fruits ... it is possible to emphasize besides that I practice sports like Volleyball and football, and also perform weight training at the gym.

There was a time when I was sick from the flu and I also consumed the Opti-men, and in this case I felt that it helped me a lot to cope with the discomforts of this annoying virus. But when I got better and started to take a diet rich in vegetables and fruits (in addition to other types of food), I felt that my body did not require it (the Opti-men) ... or as if taking the Opti-men I fell bad and my body would reject it. NOTE: When I was sick I also ate a good amount of fruits and vegetables.

Why do I say that the Opti-men started to look bad on me? Because I started to feel some gastrointestinal discomfort like sudden urges to go to the bathroom with annoying cramps, and also the color of the stool was very yellowish and the texture of the same was different (it felt softer than normal) ... well, I hope that saying this does not make you sick and make you stop reading this review.

And these discomforts appeared even when I only took one Opti-men paste for each intake, one in the morning, one in the afternoon and one in the evening. There are those who may take the 3 in a single dosis, but for me this would be a waste even for a person who trains hard and that their diet is not rich in fruits and vegetables ... especially at the level of water soluble vitamins that provides, taking into account that these are not stored in the body.

Well ... I still continued to consume it for a few more days to see if resuming high intensity workouts, these discomforts disappeared ... because I simply thought they had appeared because my body was receiving more nutrients than I could spend-store. .. NOTE: While I was with the flu, I did not practice sports or weight training.

... But, really, this situation did not improve. In addition, another thing I noticed is that I felt something "heavy", something like contaminated, as with sudden dizziness and as if my digestive system did not want me to continue sending this yellow multivitamin ... despite being so complete (more forward you will see the photos of the nutritional information of the Opti-men, and also I wrote them in case you can not read them in the image).

So, I want to say that this happened to me. It does not happen to yourself or someone else. I emphasize that the time my body required a lot of nutrients (the moment I was sick) I felt that the Opti-men helped me to cope with these discomforts, because I did not get as hard as the other times I've been sick from the flu ... chance or psychological suggestion? I do not know.

And I reiterate that when I got better and started to eat as well as when I was sick ... (I actually increased the consumption of fruits and vegetables), I felt that I no longer needed this multivitamin. However, I tried a more "soft" multivitamin, in this case talking about the M-brand Z-bec, to see how I felt and good, at least it did not affect me at the gastrointestinal level. I also opted for this multivitamin especially for the Zinc which is so rare in a diet ... NOTE: yes, I know that Opti-men also provides zinc, but the rest of what it brings was excessive for my body.

 

How do I recommend taking Opti-men?


I recommend dividing the intake of the 3 recommended tablets / tablets to the back of the jar. One next with the breakfast, one next to the lunch and one next to the dinner. However, if you notice that taking all three pills / tablets gives you gastrointestinal discomfort that you have never experienced before, then lower your intake to only two pills. And if symptoms persist, lower intake to only one pill (maybe next to breakfast).

And if definitely the annoying symptoms persist, it is perhaps because your food is already balanced enough in nutrients. Or maybe it's because your body is not spending more than you're giving, so try to start training, or if you do then try increasing the intensity and / or volume of your workouts (although this varies from according to the aesthetic and / or performance results you want to achieve).

But if you still do all of the above, and the annoying symptoms continue, so do not consume the Opti-men anymore and maybe try either increasing fruit and vegetable consumption more and / or taking a softer multivitamin, for example one that only supplies vitamins and minerals, and not in addition amino acids, herbs and enzymes as does the Opti-men by ON.

Nutritional content or Supplement facts of the Opti-men by ON


Opti-men by ON: review, analysis and opinions


Opti-men by ON: review, analysis and opinions


Opti-men by ON: review, analysis and opinions


Opti-men by ON: review, analysis and opinions


Opti-men by ON: review, analysis and opinions


If you can not read the information on Opti-men's labels very well, then I rewrite it here:

Recommended serving size: 3 tablets.

Servings Per container (90 Tablet Jar): 30.

Nutritional content per serving (3 tablets):

Vitamin A: 10000 IU ...% of recommended daily value = 200%

Vitamin C: 300 mg ...% of recommended daily value = 500%

Vitamin D: 1500 IU ...% of recommended daily value 375%

Vitamin E: 200 IU ...% of recommended daily value 667%

Vitamin K: 75 mcg ...% of recommended daily value 94%

Thiamine: 75 mg ...% of recommended daily value 5000%

Riboflavin: 75 mg ...% of recommended daily value 4412%

Niacin: 75 mg ...% of recommended daily value 375%

Vitamin B6: 50 mg ...% of recommended daily value 2500%

Folic acid: 600 mcg ...% of recommended daily value 150%

Vitamin B12: 100 mcg ...% of recommended daily value 1667%

Biotin: 300 mcg ...% of recommended daily value 100%

Pantothenic acid: 75 mg ...% of recommended daily value 750%

Calcium: 50 mg ...% of recommended daily value 5%

Iodine: 150 mcg ...% of recommended daily value 100%

Magnesium: 80 mcg ...% of recommended daily value 20%

Zinc: 15 mg ...% of recommended daily value 100%

Selenium: 200 mcg ...% of recommended daily value 286%

Copper: 2 mg ...% of recommended daily value 100%

Manganese: 2 mg ...% of recommended daily value 100%

Chrome: 120 mcg ...% of recommended daily value 100%

Molybdenum: 80 mcg ...% of recommended daily value 107%

Mixture of amino acids for men:

L-arginine; L-glutamine; L-valine; L-leucine; L-isoleucine; L-cysteine; L-lysine; L-theonine. NOTE: The "L" simply indicates that they are for human consumption.

Phyto men blend (I do not know exactly what they mean by "Phyto"):

Green tea powder, Hesperidin complex, odorless garlic powder, grape extract, fruit blend (orange powder, pineapple powder, apple powder, grape powder, blueberry powder, cherry powder, papaya powder , black pepper powder, kiwi powder), vegetable mix (wild sweet potato powder, powdered carrot, spinach powder, cauliflower powder, kale powder, brussels sprouts powder, broccoli powder ).

Viri men blend (I do not know exactly what they mean by "Viri"):

Saw palmetto extract, Damiana extract, Panax ginseng extract, Ginkgo biloba powder extract, nettle powder extract, pumpkin extract, raw oyster concentrate.

Mixture of enzymes:

Papain, bromelain, alpha amylase, lipase ... 50 mg

Alpha lipoic acid: 25 mg

PABA (para-aminobenzoic acid): 10 mg

Choline: 10 mg

Inositol: 10 mg

Boron: 2 mg

Lycopene: 500 mcg

Lutein: 500 mcg

Alpha carotene: 140 mcg

Vanadium: 100 mcg

Cryptozantin: 34 mcg

Zeaxanthin: 28 mcg

Other ingredients of Opti-men:

Microcrystalline cellulose, stearic acid, croscarmellose sodium, Pharmaceutical enamel No.2, Magnesium stearate, silica.

Well, as you can see, this is a very complete multivitamin ... in fact overly complete you might say. Perhaps for this reason the Opti-men can generate some gastrointestinal discomfort in many people. For this reason, take it only if your diet is very low in fruits and vegetables and if you also perform high intensity workouts (crossfit, powerlifting, traditional weight training, high intensity sports, etc.) ... otherwise it could be a great waste of money, even if it did not cause you any inconvenience.

What is ZMA and what is it for?

What is the porpuse of taking ZMA? You may have heard from a fitness instructor that you should start taking ZMA, or maybe you have also heard from a deportologist or just read it in a magazine or website that deals with sports nutrition and training topics.

In simple words, taking ZMA helps your body receive and use the properties of the micronutrients it brings, which in this case would be Zinc, Magnesium and Vitamin B6, which contribute to the correct functioning of your body ... but the most important thing is that they have a lot to do with the part of improving sports performance and post workout recovery ... later on I explain why.

Side effects of ZMA. Taking ZMA has no side effects if you follow the recommended dosage on the back of each pack, since each brand or laboratory has its own dosage. However, if consumption is exceeded, slight diarrhea, dizziness and perhaps nausea may occur.


What does the ZMA contain and what is the purpose of each of its components?

What is ZMA and what is it for?

Well, as I mentioned, each ZMA of each brand brings Zinc, magnesium in its aspartate form (magnesium aspartate) and vitamin B6. Each of these micronutrients fulfills several functions in the body ... moreover, on zinc and vitamin B6 these are usually relatively inssuficient in the diets of the vast majority of people.

At the same time, these micro nutrients, among others, are often spent heavily during high intensity workouts and even more in the processes of muscle recovery, nervous system and other tissues, to keep each person at the same time in optimal conditions and achieve the desired physiological and aesthetic adaptations.

I will cite what is written on the back of the ZMA jar from SAN Nutrition Corp., which I have felt has a good effect on me. However, as my diet is very varied and complete, I do not feel a huge change. At least it did not cause me any discomfort like the Opti-men by the ON brand, which brings not only Zinc, magnesium and vitamin B6, but also another great variety of vitamins, minerals, amino acids and herbal extracts.

What is the ZMA good for?
"ZMA is a synergistic combination of zinc monomethionine and magnesium aspartate in amounts tested by several studies, designed to maximize the absorption of these components and thus reduce post-training recovery time. Zinc plays a major role in regulating cellular growth and tissue repair.

In addition, magnesium is extremely essential for the conservation of electrolytes, energy production and normal muscle contraction. Vitamin B6 has the main function of influencing protein synthesis. Since physical activity can increase the need for these two minerals and this vitamin, taking ZMA can be a great help for anyone who performs trainings or practices high-intensity sports."


How to take the ZMA? Well, the brand I consume which I already mentioned (the one whose jar shows in the previous image and the same image), recommends a service of 3 single capsules preferably on an empty stomach and before going to sleep.

What is ZMA and what is it for?


Below you can see the nutritional information or supplement facts of the ZMA that I currently consume:

What is ZMA and what is it for?


And then you can see the rest of the information contained in the jar of ZMA ... in addition to the information I have already quoted in previous paragraphs:

What is ZMA and what is it for?


Personal experience taking ZMA


Well, I previously took the ZMA from the ON brand, but it was much more expensive. I decided to give SAN Nutrition Corp.'s ZMA a try and it really was no difference at all. That is, I felt good taking the ZMA from ON, and with the brand SAN Nutrition Corp. as well.

It is noteworthy that I tried consuming them before going to sleep, but I did not feel well, it generated a kind of bad feeling in the stomach. For this reason I decided to divide the 3 capsules consuming them in each of my main meals (1 with breakfast, 1 with lunch and another with dinner).

NOTE: Since then I opted only to consume two capsules per day as I mentioned, my diet is very varied and relatively complete.

However, in every ZMA jar of any brand it is recommended to avoid taking it with foods that are rich in calcium. For this reason I always try not to combine dairy products with my main foods, which is where I use ZMA capsules. Well, in fact it is very rarely my dairy consumption. Calcium is obtained through rice, animal proteins, almonds, vegetables, oranges and other fruits, etc. The problem with dairy products is that they usually contribute excessive amounts of calcium, proteins and sugars ... that in some people, like me for example, often cause discomfort.

But beware, if you do not dislike dairy or do not feel any discomfort by taking them, then keep consuming them because they are a source rich in macro and micro nutrients. Although if you plan to consume a brand of ZMA, I recommend you do it with a relatively empty stomach (whatever the time of day) or next to foods that have little or no calcium, for example a normal meal: rice, chicken and salad Of course, these foods contribute calcium, but not in as high quantities as a single one could be provided for example a glass of cow's milk 200 mL).

TO END:

Take this supplement only if you practice high intensity sports or training. For example, for people who practice crossfit, calisthenics or traditional weight training, it may be a good option to enhance post-workout recovery.

You can also choose to take it if in your diet you notice a deficiency of zinc, even if you do not practice high intensity training (although ideally if you could do so for both aesthetics and health).

Does taurine improve physical performance and post-workout recovery?

Taking pills, capsules, powders, or drinks containing taurine may help you improve your athletic performance, performance during your high intensity workout with or without weights, or moderate intensity and prolonged exercise. Here I will mention some studies whichconclude that supplementation with taurine can help reduce oxidative stress, improve the increase in VO2max and optimize post-workout recovery, among other advantages. However, other studies conclude that taking taurine does not significantly affect performance during training or muscle recovery.

Taurine itself is an amino acid, although some scientists do not consider it as such. Its main function has to do with the metabolism of fats primarily because it intervenes in the formation of bile, so that way fats can be emulsified and well digested. It also helps eliminate free radicals and participates in the body's anti-inflammatory processes.

Taurine deficiency Not only can reduce physical performance during your training session, it can also lead to the risk of suffering from some form of heart disease. Of course, when digestion is affected by the deficiency of this amino acid (which compromises the production of bile), the nutritional part (malnutrition) would negatively influence energy metabolic processes.

Taurine supplementation and sports performance

taurine improve physical performance and post-workout recovery

First, I will mention a study that concludes that taurine consumption does not positively affect sports performance since it does not help improve VO2max levels, nor does it influence energy metabolism, either aerobic or anaerobic.

Study 1: the objective was to determine the effects of taurine supplementation on speed runners. For this the performance of men with an average age of 26 years was evaluated.

  From the total of subjects, they chose to divide them into two groups: one group who received a pre-training dosage of 6 grams of taurine during the study's duration, and the other group was simply given a placebo supplement ... Of course they were never told which group they belonged to.

Method: The method consisted in that each participant had to run / jog in a treadmill until arriving at the failure or until they could not run more. Unfortunately the speed at which they ran was not possible to look at since the full article of the study has a cost. However, for the times achieved we assume that it can be speeds between 15 km / h and 17 km / h.

RESULTS: The results obtained show that although the time to reach fatigue was higher for the group that consumed the 6 grams of taurine daily, this time was not very significant compared to the time achieved by the runners of the group to which they were supplied a simple placebo.

The group supplemented with taurine achieved an average time of 277.30 ± 40.64 seconds while the placebo group achieved an average time of 237.70 ± 66.00 seconds. That is, although the group that consumed taurine lasted longer before reaching total fatigue, the placebo group was not far behind ... or seen from statistical terms: the placebo group was not significantly behind the other group.

For this reason it is concluded that taurine does not significantly affect the physical performance, or at least not in this type of physical exercise or running at sub-maximum intensity until complete muscle fatigue. However, this does not mean that in cyclically structured exercises with short intervals of execution and relatively long periods of rest (such as "traditional" weight training sessions), the results have to be the same with not have noticeable effects on performance.

"I will now mention two studies that mention positive points regarding the daily consumption of taurine:"

Study 2: In this second study they wanted to show if the daily intake of 7 grams of taurine would increase levels of it (taurine) in the plasma and skeletal muscles of the participants, and if in addition this factor of high consumption of taurine could have effects on the oxidation of fats (fat burning).

The results showed that taurine levels did not increase significantly because of the intake of 7 grams daily of this amino acid and of course it is also not demonstrated that the consumption of taurine influences the fat burning (in the oxidation of fats of reservation).

However, although the taurine concentration did not increase significantly, the levels of other amino acids such as isoleucine, valine, leucine, arginine, cystine, alanine and glutamate did increase significantly.

Due to the above, although it is not mentioned directly, it is probable that the consumption of taurine influences in a positive way in training with or without weights executed at high intensity and for short intervals (and with intervals of rest), if we consider that although taurine itself did not increase significantly, it did the levels of the amino acids mentioned in the previous paragraph.

These include the well-known BCAA´s, which have a positive effect on both physical performance and recovery, mainly because they delay or lessen fatigue mainly of the nervous system, and also because they influence the production of nitric oxide, glutamine, etc.

Introduction to study number 3: exhaustive exercise is known to increase the production of free radicals that can induce a chain of events called lipid peroxidation. The highly reactive free radicals modify several components that give rise to tissue damage. It has also been shown that DNA damage can occur because of oxidative stress after exercise of high intensity. The potential of dietary antioxidants to detoxify peroxides produced during exercise has received increasing attention in recent years.

Taurine, 2-aminoethanesulfonic acid, is one of the most abundant amino acids in mammalian cells. Taurine has cytoprotective and enantiostatic properties through its actions on antioxidation, detoxification, osmoregulation, membrane stabilization and regulation of intracellular calcium flux due to its molecular structure. This indicates that taurine can protect against damage due to oxidation in many stress conditions, and also helps to attenuate cell necrosis and apoptosis (programmed cell death).

Therefore, it is reasonable to hypothesize that taurine may exert a beneficial effect on the prevention of DNA damage in white blood cells (WBC) due to exhaustive exercise induced oxidative damage.

Objective and method: eleven 18- to 20-year-old men (all of whom were sedentary) were selected to assess the protective effects of exercise-induced oxidative stress on taurine supplementation and the effect of taurine supplementation on exercise performance... to participate in two identical exercise cycle ergometer (at 60 rpm) until exhaustion (fatigue).

Participants received all 6 grams of taurine daily. They were evaluated before starting the study and also at the end of the study (after 7 days) to compare possible changes.

Results and conclusions: After supplementation, the change in taurine concentration showed positive correlations with changes in exercise time to exhaustion and maximal workload (the level of VO2max and time to fatigue). The results suggest that taurine can attenuate exercise-induced damage and improve exercise capacity due to its cellular protective properties.

GENERAL CONCLUSIONS:

For some types of exercise and some types of people, it is likely that the consumption of taurine does not have significant positive effects on physical / sports performance and much less on fat burning. For example, in high-performance athletes, the changes will not be significant for obvious reasons.

At the same time, in other types of people such as sedentary people (as shown in study 3), the results can be observed significantly for obvious reasons ... that is, because there is much to improve, while the high-performance athletes or more trained people already have higher peaks in physiological adaptations achieved, so there is very little that they have to improve compared to starting point.

REFERENCES:

Study 1: Milioni, F. et al. (2016). Acute administration of high doses of taurine does not substantially improve high-intensity running performance and the effect on maximal accumulated oxygen deficit is unclear.

Study 2: Stuart D. Galloway, Jason L. Talanian, Anna K. Shoveller, George J. F. Heigenhauser, Lawrence L. Spriet (2008). Seven days of oral taurine supplementation does not increase muscle taurine content or alter substrate metabolism during prolonged exercise in humans.

Study 3: M. Zhang et al. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men.

Can I get bigger breasts with exercises with and without weights?

5 Breast-Lifting Exercises with and without weights. Can exercising make my breasts grow or at least look bigger and lifted? Increasing the volume of the breasts through exercise may be possible in a certain way, although it is really a visual effect caused by the toning and possible hypertrophy of the muscles behind the breasts ...

... more specifically speaking of the major and minor pectoral muscles and serrates. That is, it is not that the exercises applied make your breasts increase their volume and size since in them there is no muscle to become hypertrophied. But what is certain is that a woman who exercises properly can make her breasts look a little more voluptuous or at least raised or even "perk". How to Get Bigger Boobs?

The other thing to keep in mind is that women should put aside the fear of performing high-intensity workouts with weights, since these will not convert them as men and will not cause their breasts to fall or lose weight and volume.

What if a woman exercises her pectoral muscles?


The aforementioned may will happen in some way, meaning that these muscles will be toned and / or hypertrophied (depending on how you train), because they are muscles placed behind the breasts, so these muscles will make the breasts look more lifted and perhaps bigger and maybe Will generate an appearance of more volume which can be something more "striking" and attractive.

Perhaps the fear that roars in some women when it comes to performing exercises focused on working the top of their bodies is because usually at gyms many women are observed to inject high or moderate doses of some type of anabolic steroid ...

... I will not mention the exact names of these drugs to prevent you from falling into temptation. But the point is that this type of women perform all kinds of exercises and usually the upper part of their bodies is often marked (very marked) and somewhat square, so to speak, which generates a bad effect of in what other women think about them ...

... Then this women who inject or consume this kind of drugs use to have a square chest and squashed breasts... and practicing these exercises will promote this square breasts look (but mainly this happens because of the "roids" injection). That is, many times they do not even know or think that these women use this types of drugs ...

... which help them to boost their workouts and to look or get bodies they want, and this steroids injection in high doses of course make their bodies tend to develop less fat and more muscle mass (usually in a very exaggerated and masculine way).

Why are my breasts getting smaller?


If you notice that you are reducing the size of your breasts or they are falling... and you train hard in the gym, do not blame the exercises unless you are training in a way too exhausting and you are not reaching to recover well, so that way your menstrual cycle could be altered over time and therefore the hormonal part could affect the size of your breasts for bad.

But if you are a hard-training woman but you do not workout until you "die" and you also have a good diet and apply other good habits of life, you will get firm and bigger breasts or at least firm and lifted. Keep in mind that even you notice that the size of your breasts is reducing, probably to emotional factors ...

... same ones that are very rooted to the emotional part and of course to the hormonal secretion, the size of your breasts may change eventually. That is, those women who go through satisfactory relationships have a tendency to look more beautiful than those who do not have pleasant emotional relationships or do not have any sexual and amorous relationships.

And this beauty is usually noticeable at first glance in the size of the breasts, in the size of the hips and the butt, in the texture and color of the hair, in the texture and the color of the skin, among other factors.

"Unfortunately" women are more prone to emotions. This is a good thing when you are living pleasurable things because the good results can be noticed in a great way in a short time, but it can be quite devastating when everything plays against and therefore increases the stress and the secretion of catabolic hormones who may affect your breasts look and other parts of your body, etc.

Exercises to tone women's pectorals and improve the appearance of breasts


Here are some exercises that can help you tone your pectoral muscles, which is a factor that could help you improve the appearance of your breasts, making them appear more volume and more raised or lifted compared to how you had them before start exercising or apply these exercises.

Keep in mind that these are exercises that you should always add yes or yes to your workout routine with or without weights, whether you perform a traditional routine or a full body routine where you work all the muscles in single day either followed or with a day of total rest

1. Barbell bench press.
Can I get bigger breasts with exercises with and without weights?

You must have two very important aspects in this exercise: the first is that when you lower the bar, try to do it only until your arms are parallel to the floor, or almost until your arms and forearms form a 90 ° angle. Then, the second is that you should avoid lowering this indication both to avoid compromising too much the glenohumeral joints (those that join the arms to the shoulders) to avoid hitting your breasts.

The weight and repetitions to handle in this exercise depend on your abilities and goals. For example if you are beginners or if you just want to tone this muscles, it handles weights between 60% and 70% of your MR and performs on average 15 repetitions per set. If you want to hypertrophy these muscles or gain more volume, then increase the weights even when you perform less repetitions. NOTE: Remember to handle weights that you can use alone.

2. Bench bench press with barbell o dumbbells on inclined bench.
Can I get bigger breasts with exercises with and without weights?

The indications are similar to the previous exercise, that is not to exaggerate in the descent (excentric) part of this exercise. NOTE: This exercise is highly recommended when you have, for example, an imbalance of strength and / or volume in an arm, shoulder or chest.

3. Dumbbell openings on inclined bench.
Can I get bigger breasts with exercises with and without weights?

Try not to overdo it when opening your arms. It is not a matter of overexing glenohumeral joints, it is a matter of the pectoral muscles feeling the eccentric and concentric tension and for this an exaggerated opening is not required because may increase the risk of injury.

4. Pull over with bar or dumbbell.
Can I get bigger breasts with exercises with and without weights?

Try not to exaggerate in carrying too much behind your head the barbell / bar to avoid compromising the glenohumeral joints too much.

5. Push ups with different variations.
Can I get bigger breasts with exercises with and without weights?

It depends on your level of strength, you can try one or another way to perform these prone arm pushups to exercise your pecs and try to improve the appearance of your breasts.

Well, there are many other exercises for you as a woman to apply in your training routine or for you as a trainer to apply in the training routine of one of your students. The previous ones are the most basic, but they are no less effective, since in my opinion they are the most effective in working properly and directly the pectoral muscles major and minor, and in an indirect way the Serratos among others.

Are there exercises to perk, gather, firm, lift and shape your breasts?



Some women often ask me if there are specific exercises to gather their breasts (make their distance shorter between each other), to try to get them to bond more closely together. The truth is that the exercises mentioned above could help this factor ...

If we consider that the exaggerated separation of the breasts usually is due to a lack of tonicity and of force in the muscles that are behind them, or mainly of the pectoral muscles and the serratos.

So if you include the exercises mentioned in your training routine, and maybe others you can find or recommend, over time you can achieve the goals you want to be to make your breasts look more closely together or linked together, and make their appearance in terms of volume and lift noticeably improve.

Keep in mind that you will not notice changes overnight. This may take several weeks. But you should still be motivated to train, not only to improve your appearance but also your health.

How to Get the Discipline to Lose Weight?

Do you need to get some Self-Discipline in Eating and Exercising? Here I will mention some tips for you to be consistent with your diet or nutritional plan, your training sessions and other habits that will help you lose weight in fat. But keep in mind that this goal of weight loss will not happen overnight or at least not by natural means.

You have to understand why it's so hard to follow a diet. Perhaps you are not the only one or the one who has difficulty giving up the gastronomic pleasures that life offers. But beware, it's not about giving up this abruptly and totally. Although it would be ideal in many cases to completely stop eating desserts or other foods that are rich in simple refined sugars and saturated and / or trans fats.

But let's be honest: many people lack the discipline or mental will to stop eating these "sins." So the point is not to let anxiety take over you, which usually happens when a person completely eliminates these foods that are so delicious and at the same time so addictive ... the point to achieve low levels of body fat is keeping in mind to reduce the calorie intake gradually until reaching a certain limit ... ah, and of course increase Caloric expenditure by practicing physical exercise.

Tips for you to reduce your weight or better: your body fat levels


I mention this because your goal really should not be to lose weight. Your goal should be to do what you can to reduce your body fat levels without putting your health at risk. In other words, you must understand than having high levels of body fat is a risk for you for all that this can lead to short or medium term (diabetes, hypertension, obesity, etc.) ...

... but applying diets from one day to the next can also cause many problems especially when they are very extreme diets or nutritional plans almost to the point of eliminating overnight consumption of all kinds of carbohydrates including of course fruits and Vegetables that although they are not foods considered as such, they do contribute low or moderate amounts of sugars (carbohydrates) ... that become necessary for the metabolic processes of our organism.

The bad point for health is mainly that people often not only decide to cut or abruptly eliminate the consumption of macronutrients such as fats and carbohydrates, but also eliminate the intake of micro nutrients, ie vitamins and minerals. That is to say, they do something good like reducing considerably the consumption of bread, rice, pasta, etc., and completely eliminate the consumption of desserts and other foods made with simple refined sugars ... but do not do the possible to increase the consumption of vitamins and minerals through the intake of good variety and quantity of vegetables.

Now, the tips for you to lose weight in body fat

How to Get the Discipline to Lose Weight?
1. Have a main objective but also have specific or secondary objectives.

It's very easy to say "I'm going to lose weight". But the really difficult thing is to achieve it. Or maybe it's not so difficult but you just do not know how to start to achieve this main objective (lose weight in body fat) ... or maybe you want everything to happen very fast, when you have to keep in mind that achieving it can take weeks or even several months depending on how high your body fat percentage is.

Within the specific goals that you can propose to lose weight in body fat, I would suggest in the first instance the following:

- Begin by reducing the intake of simple and complex carbohydrates by approximately 30% for one or two weeks. You can do this either by acquiring a scale and weighing the food before consuming it, or by doing it "by the eye," that is, calculating more or less how much you used to eat before and how much would be the amount of this type of food (rice, Pasta, etc.) with 30% less (imagine it in your mind).

- Start by reducing the amount of refined sugar you add to your drinks. Do not completely eliminate your sugar intake from one day to another if you were used to consuming it before everyday. Not all people have such great willpower to do so and not to fall back into that temptation and anxiety which leads them to return to the vice of consuming this "white venom" in an even greater way ... and worse is that maybe then it will be more difficult (or almost impossible) to give up this white monster ... Then the recommended would be that if you added a tablespoon of sugar to your glass of fruit juice, then for two or three weeks try adding only half tablespoon. Then you can reduce this to a quarter of a tablespoon of sugar. Then you can try how it goes by consuming your juices without any sugar ... Believe me that if you do it this way, there will come a point where your body will already reject things sweet or very sweet.

- Increase your Caloric expenditure gradually. This point is very important. Exercise is health, but at the same time it can become a double-edged sword when you practice it unreasonably and without regard to your fitness level (the level of your strength, endurance, flexibility, etc.). So if your life before was totally sedentary, you can start by walking at a moderate pace for 20 to 30 minutes 1, 2 or 3 times in the day (it may be for example morning, afternoon and night, a few minutes after having eaten) ... some weeks later you can try going up and down steps ... weeks later you can try more intense workouts with or without weights to also stimulate lean mass gain.

- Increases your basal metabolic rate gradually. With the help of exercise you can achieve this. The most recommended is that you increase the hypertrophy or at least the toning of your muscles, and also the ability of your body to consume and use oxygen in the metabolic processes that require it, as is the case for example of fat burning ... But of course I'm not telling you to get tough on the dumbbells from one day to the next if you've never done it before, nor do you run a marathon. First take into account the previous specific objective ... apply it for 2 or 3 months and then you can consider attending a gym for a trained professional to guide you in the process of cardiorespiratory adaptation, muscle strength, etc.

2. Surround yourself with people who have the same goals as you have.

It seems harder than it sounds but really is not. One of the ways to start doing this is to look for some fitness center or gym, and join several classes according to your level of training. There is gradually forming a certain camaraderie with those who are constant attending these classes always at the same time most days in the week.

Do not expect to find people who want to achieve the same goals that you have to look better and improve your health, sitting in your armchair or lying in bed watching series or movies all day.

3. Stay away from people who incite you to sin or at least before doing it, try to take them with you on the right path.

If you have friends, family, or your partner, who may have the same fat overweight problems that you have, tell them to read these types of advices that I am writing in this article so that you and they can all try together to accomplish the lose weight objective, and which in this way will be easier since there will always be that moral support that will help you achieve your goals.

But if there is definitely no way to convince them to go hand in hand with you to the world without sugar and low fat, then gradually move away from them. Well, I'm not telling you to leave them or break up with your partner. Just try to say "no" when they invite you to a barbecue ... this is clear if you do not have the willpower to reject much of the food that will be offered there. But, well, if you are able to fulfill your goals even when you have temptations in your nose and eyes, then maybe you do not have to move away from your loved ones.

4. Do not be afraid or lazy invest in yourself.

If you previously invested in eating large amounts of junk food or fast foods that are also very high in simple sugars, complex sugars and saturated fats, then why not better not invest all that money in food that is really worth it?

Buy a good variety of fruits and vegetables so that these are the ones that are little by little the main thing in your diet. Sometimes many people get bored with diets because there is simply no variety in them. So to avoid this, make your fridge full of a lot of color, a lot of color with a high nutritional value ... in addition, you can try making different juices of varied mixtures of fruits and vegetables to have a high contribution of vitamins and minerals to have high defenses and your body can carry out the metabolic processes optimally ... and a fair contribution in macro nutrients to provide you with the energy necessary for you to perform your daily activities and your training sessions.

At the same time, you need to get some money to pay the monthly fee in a good gym or sports center, because there will be the right place to find good professional guidance that will help you even more to achieve your goals ... also to find what already mentioned about surrounding yourself with people who have the same or similar goals that you have.

If necessary, you can save money to give you small aesthetic procedures in a beauty center. But, before thinking about undergoing surgery, no matter how simple it may seem, first increases your fitness level so that the risk of dying in the operating room decreases .... and I am not mentioning this advice so you always Opt for the easy, but it simply reaches a point where it becomes strictly necessary to undergo cosmetic surgery, for example in the case of people who have fatty levels that lead to morbid obesity ... but the point is not to pass directly to the operating room but first to get better feed, improve fitness levels, and then evaluate next to a health professional, the possibility of undergo to some type of surgery.

How to boost your metabolism and burn fat?

Burning fat is a goal that for health and aesthetics should be raised by each person and not to envy those who have a fast metabolism and therefore usually eliminate or burn good amounts of body fat without any problem, even when they eat large quantities of food and even when these are usually those considered as "cheat meals" or fast foods.

You should understand that although the genetic potential plays a very important role not only in the burning of body fat when you are in a state of rest and when you perform different physical activities (including the practice of physical exercise, of course) but also in the relatively easy gain of muscle mass and bone density, it is possible to break that barrier: beat genetics with good habits of life.

Although at the same time, some people are often less favored by a metabolism that is too fast so they may have difficulties when trying to increase their muscle mass, even if they usually spend several days, weeks or months of hard training at the gym, sport centers or another place well implemented to perform a variety of physical exercises with and without weights that allows a good stimulation of skeletal muscle tissue to allow it to hypertrophy.

How to keep an active or fast metabolism over the years?


As we age our metabolism tends to slow or slow down, or seen in a different way our body begins to require less and less energy to survive which usually causes many people to accumulate body fat excessively as their chronological age advances because they simply continue consuming food in the same way (and sometimes in larger amounts) compared to when they used to be younger, so for this reason their organisms simply see the need to accumulate that caloric excess in fatty tissue at the adipose and visceral level (which is formed around the organs).

You may have heard or read in one of the other articles that I wrote that "the more muscle mass you have the lower the level of body fat there will be", and this has to do with the "acceleration" or "increase" of the metabolism that is generated by the increase in total and basal energy expenditure that the body requires to survive and of course to try to maintain the gained level of strength and muscle mass.

This is why when you usually spend a lot of time training hard at the gym or elsewhere, you tend to experience considerable (and sometimes disproportionate) increases in appetite.

Now, to boost our metabolism to force our body to burn more fat in the state of rest it is not only based on taking care of food, because although the restriction of Calories consumed by food and / or supplements can help a person to lose weight (that slims, which depletes their total body mass), this loss is usually not only from body fat, but also can cause slight or considerable losses of lean mass (Skeletal muscle mass) and bone density, mainly.

Maybe you will say that this is of minor importance in order to see the number of your global weight decreasesing, but losing muscle mass and bone density is unhealthy, because not only makes your metabolism decrease but also your body could go into "saving mode" by starting to accumulate the few amounts of any food into body fat, and also this extremely los amounts of foods increases considerably the risk of suffering some type of injury at muscle level even if the activities performed are relatively simple (get up from the bed, bending over to pick something up, climbing stairs, etc.).

Why? Because you are not doing something to improve the size and clarity of your muscles or the density of your bones (that is, mere good nutrition does not help to improve these qualities: you must also train hard for this purpose!)

Boost your metabolism so you can burn more fat


How to boost your metabolism and burn fat?
The first thing to keep in mind, yes or yes, in order to make your metabolism "faster" so that way you can burn more calories from the reserve of fats (triglycerides) that accumulates in your adipose tissue, is increasing your basal metabolic rate by increasing your muscle mass (lean mass: fat-free mass).

This would allow your body to see the need to increase oxidative caloric expenditure (fats require a lot of oxygen to be "burned"), because in addition to the high intensity or moderate intensity workouts executed by prolonged periods of time, this also improves both your aerobic power and your aerobic capacity, respectively.

It is not only about eating more times a day in small portions, it is not only about increasing the intake of foods considered as protein, it is not about drinking water in large quantities, because if you do not train to increase your muscle mass or at least to improve Your cardiorespiratory ability (assuming that you do not focus so much on the hypertrophy of your white skeletal muscle fibers but more on improving the oxidative capacities of red fibers and that therefore you train in level of athletics, cycling, etc.), simply your metabolism, as I mentioned, will go in the "saving mode" and then will tend to slow down even more.

I want you to understand that there are no magical supplements that make you burn fat like crazy. Supplements known as fat burners, among which you can find chromium picolinate, L-carnitine, Hydroxycut Muscletech (which brings carnitine), CLA, among others, which promise to make your body can eliminate larger amounts of fat compared to the amounts he (your body or body) considers it necessary to "burn" according to the physical activities performed. Supplements that promise to make your metabolism faster to make you burn fat while watching TV, while you sleep and / or while performing other types of activities of lower intensity and low complexity.

Your body will burn fat according to the increase in your basal metabolism caused by high intensity (mainly) workouts, that's as simple as that. Do not be fooled by the false advertising of companies that pay large sums of money to let them promote what they want to make people believe through the products they market.

That is, for example, although it is true that Carnitine is a chemical compound (in this case: an amine) that is responsible for the transport of fatty acids from triglycerides (reserve fats) to take them to the mitochondria and thus being able to produce energy (by "burning" fat), taking or consuming L-carnitine (the "L" simply indicates that it is for human consumption) will not cause the body to synthesize larger amounts of Carnitine and therefore have a greater transport Of fatty acids to be "burned" in oxidative energy metabolism.

The body will synthesize what it considers necessary according to the amino acids you consume in your diet, in this case being the methionine and lysine for the synthesis of the Carnitine that the body considers necessary to create or to produce based on the energy requirements of each person according to its Basal metabolism, and therefore to their level of fitness (adding to this, of course, the age, sex of the person, level of stress, etc.).

When it comes to food, you should understand that for example eating essential fatty acids (omega 3, omega 6, among others) by capsules, softgels and / or food, will not cause your body to burn fat like crazy. These essential fatty acids can contribute to the production of high-density lipoproteins (HDL) which are responsible for eradicating the cholesterol that accumulates in the arterial walls because of the low-density lipoproteins (LDL) that serve to eradicate excessive cholesterol that is formed in the liver (the "bad" is that it only reaches them to leave it in the arterial walls... so that is why is so important to maintain good levels of HDL).

So omega 6, omega 3 or other types of essential fatty acids (which the body can not synthesize and therefore consumes them through the diet) do not help you lose weight or burn fat, but they could help improve the State of your cardiovascular system.

Does exposure to cold increase metabolism?


Exposure to cold climates does not in itself increase a person's metabolism, or at least not for a prolonged period. That is to say, during the decrease of the ambient temperature for obvious reasons our organism must increase the production of energy mainly by burning fat to try to converge able and stable levels of internal temperature to avoid you die because of hypothermia, and for this reason the burning of fat can increase.

Hence many recommend from time to time to expose themselves to the cold preferably without so much clothing to force that the brown fat can be stimulated, which is a type of fat that is increased thanks to the increase of the metabolism of a person both thanks to high-intensity training (to a greater extent) and by constant and short exposures to low-temperature climates (He, Johnston, Zeitlinger, City, & City, 2015).

This type of fat tissue can increase the fat "burn" considerably, but to produce it it is necessary to perform high intensity workouts, increase muscle mass and of course avoid a deplorable diet (avoid a diet high in saturated fat, high in refined sugars, high in difficult-to-digest proteins such as sausages and dairy products).

TO END:

You must understand that increasing your metabolism, making it fast so that you can burn more fat even in a state of rest and of course while you exercise, not only depends on taking care of your nutritional part, and does not depend on magic supplements (which I explained to you Which do not work since people usually lose weight or lose fat Not because of them but because of the nutritional changes they have to make, the same changes indicated on the back of the same product packaging and / or by those who market them, and to exercise Physical), but of what you do in terms of physical exercise.

Sendetarism is the worst enemy of your metabolism and of course of your health as it negatively alters health-related fitness components (body composition, strength, muscular endurance, cardiorespiratory endurance, flexibility).

BIBLIOGRAPHY:

He, Q., Johnston, J., Zeitlinger, J., City, K., & City, K. (2015). HHS Public Access, 33 (4), 395-401. Http://doi.org/10.1038/nbt.3121.ChIP-nexus