Top 10 Food To Build Up Your Muscles

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Building mass is more than training. Your success stands or falls with the right nutrition at regular times. If you train heavily, your muscles need more good quality nutrition. They need to recover and they do when you feed them well.

So focus as much on the workout as the diet. To help you get started, we’ve put together a list of the best foods to build mass. 70% of your results come from your diet. The list consists of both proteins and carbohydrates.

1. Egg – is one of the best forms of protein. Inexpensive, easy to prepare and packed with protein

2. White Fish – one of the best sources of Omega 3 Fish is also packed with protein.

3. Blueberries- super tasty in your shake they are rich in antioxidants. Eat them in the morning with milk and oatmeal.

4. Steak – is relatively low in fat and full of protein. Steak also contains Vitamin B12, Zinc and Iron which are all important if you want to grow your muscles.

5. Chicken breast – This is a classic, everyone who does fitness and bodybuilding eats chicken breast. It is lean, high in protein and can be combined with everything. You can eat it with rice, pasta, bread or potatoes.

6. Almonds – many people don’t know but almonds are high in protein. The fat in almonds is healthy and unsaturated. Eating almonds is good for protein absorption.

7. Oatmeal- slow carbohydrates will keep you energized all day long. Your blood sugar level remains stable. Eat oatmeal with milk and blueberries for breakfast.

8. Water – drinking water is one of the things that people almost never do enough. If you are thirsty and only start drinking then you are already too late, your body is already drying out. Make sure you drink a lot in the morning because then your metabolism starts well. Drink a few glasses of water with each meal, which is also good for muscle recovery.

9. Green vegetables – high in fiber and antioxidants that help increase your resistance. Add them to every meal. Broccoli, courgettes, green pepper, cucumbers etc.

10. Whey protein- this may not be food, but it fits very well in a diet for mass, especially if you are short of time to eat constant food. A shake is a good way to get enough meals in a day. And since you need 1.5 to 2 grams of protein per kilo of body weight, this is an easy way to get there quickly.

How Important Is Testosterone To A Man And How Does A Man Boost It

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What is testosterone? Testosterone is a male sex hormone that develops during puberty in a male adolescent. This hormone is the most important for the production of sperm, beard in the throat, body hair, beard growth, testicle development and stimulation of muscle mass.

Reason that one man’s testosterone is higher than another

Increasing testosterone in some men is necessary because their testosterone levels are low. Our creators pass on our genetic DNA that naturally provides a testosterone boost, so many guys are blessed with an absurdly elevated testosterone level.

However, this medal also has a downside, since there are also men who have a low testosterone level. A few have inherited this, others are approaching or are over 50 where testosterone begins to decline. Unfortunately there is a group that has weakened their natural testosterone booster.

How do you weaken your natural testosterone booster

Natural testosterone boosters can be watered down in many different ways, but the main culprits are a beer belly, little exercise (literally and figuratively), insufficient fitness, too many combinations of foods with a lot of carbohydrates and fat (think chips, chips, donuts and more) Note that one is much more sensitive to this than others, they also tend to use testosterone-increasing agents. There is nothing wrong with a testosterone supplement, but we have to consolidate in our brain that personal testosterone boosters can also be hindered personally.

Can also naturally boost your testosterone

Of course there are also options to naturally boost your confidence and testosterone because this is of course one of the best testosterone boosters.

Have sex more often

Sexual intercourse upgrades substances that boost testosterone.

Minimum 7.5 hours of sleep

During a full sleep session, the body produces substances that boost testosterone.

Avoid drop

In licorice there are testosterone retardants, a high drop consumption can neutralize testosterone.

Moderate alcohol intake

Alcohol in itself does not affect testosterone, in fact a little bit of wine has a positive effect, however, if the intake of spirits is too high, the body is so busy that it is not time for testosterone. In other words, an inclined plane.

Eat a lot of Broccoli

A lot of green food is good for testosterone, but there is one vegetable that is the king of natural testosterone supplements and that is Broccoli. This vegetable is committed to providing all the vitamins and nutrients our human device needs to perform at its maximum.

This Food Keeps Your Brain In Top Condition

by , posted in Mental Health

A good mood and a vital memory – Being alert and clear, being in a good mood, keeping a vital memory … More and more it turns out that this also depends on what you eat. Because the food on your plate does not only affect your body, but also your brain. Make sure these six foods are on your menu regularly and your brain will thank you.

1. Fatty fish

Unsaturated fats are just about the most important building blocks for our brain. And the right unsaturated fatty acids are in fish. Oily fish such as salmon, herring, mackerel and sardines contain a lot of these so-called omega-3 fish fatty acids. Research indicates that eating fatty fish protects against deterioration of the brain in old age.

2. Nuts

Nuts, and especially walnuts , are perfect food for your brain. Not only are they high in fiber, which is beneficial for your gut, but also the right kind of fats. Nuts are full of unsaturated fats. And of all nuts, walnuts contain the most omega-3 fats. Is that why they look so much like brains in shape?

3. Dark Chocolate

The power of chocolate is most likely in the polyphenols. These substances are thought to reduce the risk of stroke by fighting arteriosclerosis and inflammation. Pyphenols occur naturally in cocoa. The darker the chocolate, the more cocoa and thus the more polyphenols. But they are also in wine, olive oil, berries, tea, coffee, walnuts and vegetables.

4. Coffee

Caffeine increases alertness and concentration. This is evident from scientific research. There are also indications that three to four cups of coffee a day helps protect against the occurrence of dementia. It is not yet clear whether this is only due to the caffeine or other ingredients in coffee.

5. Lots of vegetables in all colors of the rainbow

The fact that people in the blue zones with a healthy brain grow old, is partly due to the amount of vegetables they eat. Vegetables provide many bioactive substances. Each color of vegetable provides a different kind. They often act as an antioxidant, preventing direct damage to brain cells. But vegetables also provide polyphenols that help keep the condition of the blood vessels in the brain healthy. And then vegetables are also packed with fiber. These are – with a detour via your intestines – beneficial to your brain.

6. Fermented Products

Yogurt, kefir, sauerkraut, kimchi … all examples of products containing live bacteria. These are usually the beneficial lactic acid bacteria. These have a positive influence on the bacterial composition in the intestines. This works just like the good bacteria ( probiotics ) that are added to dairy drinks or powders. And the more beneficial the bacterial composition in your gut, the more beneficial that is likely to be for your brain.

The brain-intestinal Axis

It may sound silly, but a good deal of your brain health passes through your gut. The better the condition of your intestines, the more beneficial it is for your brain functions. Our intestines have such an extensive nervous system that it is sometimes called the second brain . This nervous system regulates everything in your body and transmits signals to your brain and vice versa. The bacteria in your gut play a major role in keeping that second brain healthy. The more varied the composition of bacteria in your gut, the better. Eating fiber-rich food, among other things, helps to keep the bacterial composition in the intestines varied. Fibers are excellent food for the bacteria in your intestines.

Are Smoothies Just As Unhealthy As Soft Drinks?

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Smoothies are pure fruit or vegetable drinks. Many people regard them as a healthy snack, a healthy alternative to soft drinks or even as a full breakfast. But that is actually not correct.

power smoothie

Are Smoothies Just As Unhealthy As Soft Drinks?

Usually it is pressed or pureed fruit and / or vegetables to which water or crushed ice has been added. It can also be a mix of dairy products (milk, yogurt …) and pressed or pureed fruits and / or vegetables.

• Pureed fruit and vegetable drinks are no alternative to fresh fruit and vegetables.

Pureed fruit and vegetable drinks contain fewer nutrients (especially fiber) than fresh fruit or vegetables. The more the fruit is mixed, the more fibers and nutrients are lost. Dietary fibers ensure good intestinal function because they retain moisture.

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Unlike soft drinks, smoothies do contain vitamins and minerals, but that hardly makes a difference with a normal diet. Smoothies and the like cannot replace fresh fruit or vegetables, they can at most be a supplement.

Tip :

– If you make smoothies yourself, do not puree the fruits / vegetables for too long.
– Choose a fiber-rich fruit as the basis such as apples, pears, bananas or berries.

• Smoothies contain the same amount of sugar and calories as soft drinks.

Although the sugar in a smoothie is natural sugar comes from the fruit and the sugar in soft drinks is sugar added, the calorie value of this sugar is the same. The energy value of soft drinks (cola, lemonade) and a smoothie is therefore comparable: 40 to 45 kcal per 100 ml. When extra sugar or yogurt has been added, a smoothie can even contain more sugar than soft drinks.

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In other words: if you drink too much, this will contribute to a high energy intake and therefore weight gain.

• Smoothies are aggressive to the teeth.

Smoothies – certainly the ready-made drinks that you buy in the store – are high in sugar and have a high acidity. As a result, just like regular fruit juice (and most soft drinks), they are bad for the teeth. They affect the tooth enamel.
So it is not a good idea to drink smoothies and the like every day (several times) as a snack or in place of a meal because this means an attack on your teeth every time.

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Tip :

– If you make smoothies yourself, then certainly do not add sugar.

– Drink a smoothie and the like no more than 1 or 2 times a day and preferably immediately after or before a meal. In this way you limit acid emissions. Do not use them to drink during the day instead of eg tea, coffee or water.

– Neutralize the acid by rinsing with water or milk or by chewing on a sugar-free chewing gum.

• Brush your teeth before breakfast if you plan to use a smoothie or breakfast drink. If you polish them afterwards, the tooth enamel may be damaged. Wait at least an hour after this type of drink before brushing your teeth.

Breast Formation in Men – Tips and Guide

by , posted in Gynecomastia Tips

Breast formation is also called Gynecomastia. This occurs regularly and can be experienced as embarrassing or disturbing. Many men with breast formation find their upper body too feminine and feel insecure about this. During puberty and middle age, the mammary gland can become larger, causing breast formation. Often this disappears by itself. When breast formation is a normal reaction of the body, but does not disappear by itself, a cosmetic procedure can offer a solution. Breast reduction is usually performed (removal of glandular tissue), sometimes in combination with liposculpture (removal of adipose tissue).

However, sometimes breast formation in men is a sign of a disease, such as a liver or kidney disease or a tumor in the breast or testicle. If it is suspected that there is a deviation, the intervention may be reimbursed by your health insurer through a referral on medical grounds.

Therapy

The removal of breast formation in men is usually performed under general anesthesia. After the treatment you can generally go home the next day. The plastic surgeon first marks where the incisions are made, usually under the nipple. Depending on the procedure, excess fatty tissue (liposculpture) and glandular tissue will be removed. Sometimes a nipple correction is needed. The incisions are then stitched. Usually two thin tubes (drains) are also applied to drain the wound fluid. These tubes are removed when almost no more wound fluid comes out. Finally, you will receive a support bandage or corset to support your chest.

After a Gynecomastia Treatment

male breast formation

Will Gynecomastia Go Away With Diet, Exercise, Creams or Pills?

 

The final result of the treatment is only visible when you have fully recovered. This can take a few months. Immediately after treatment your breasts may be sensitive and feel tense. This becomes less after a few days. You must rest in the first week after the treatment, after which you may carry out light work again. After a week you will return for an inspection appointment. Then the stitches are also removed. In the months following the procedure you will slowly regain the normal feeling in your nipples. How long this takes varies per person.

For a good and quick recovery it is important that there is no tension on your chest in the first weeks after the treatment. For the first six weeks after the treatment you must therefore wear a corset that provides good support day and night. You must bear in mind that you are not allowed to exercise or lift heavily during the first six weeks.

Over time, the scars will take on the color of your skin and become less visible. For a good recovery it is important that you do not expose the scars to the sun for a year.