Best Diet Programs That Work

This Best Diet Programs requires a significant re-issued (but temporary) consumption of carbohydrates, sodium and water, can change the appearance of muscles almost miraculous.

This process creates a temporary illusion. This is an "expedited process" through which the muscles of a bodybuilder looks much more difficult because, by reducing fluid accumulation in parallel, we can get them to take a closer look.

Whether you're a bodybuilder looking for an explicit method to sharpen your physique before a competition or just a practitioner of "muscle" that want to be ready for the beach, here are the steps to perform a depletion of carbohydrates and then reload your muscle block. You may be surprised to see how you appear more muscular and better after one week.

STEP 1: Increase in sodium intake (Pre-program)

During the week before the start of the program to reduce the carbohydrate increase your sodium intake, ie common table salt. For this, the easiest way is saltier food at each meal. High sodium intake causes fluid retention in the body and reduces the level of aldosterone, a hormone that retains water.

Maintain a high intake of salt until just before the recovery of carbohydrates in your program (step 7). Reducing salt intake abruptly at the time and aldosterone levels are adjusted accordingly, the body excretes more water (especially water under the skin), resulting in better muscle definition.

STEP 2: Drink more water (Pre-program)

When salt intake is increased, it is important to increase water consumption by nearly half. In other words, instead of glass is drunk as usual, drinking half a glass and, therefore, ultimately, fluid intake is 50% more than the usual consumption. More moisture is preparing a more robust body muscle definition when the process ends. Keep your intake until you reach step 10

STEP 3: Reduce sugar by 50% (Days 1-2)

This is where the program really starts limiting carbohydrates. Halve the consumption of sugars. The first reduction will apply a reduction to avoid too brutal and too fast can be difficult to bear. If you eat about 1500 calories of carbohydrate per day before (equivalent to more or less normal for a bodybuilder of 91 kg consumed 3000 calories a day to maintain body weight), eliminating about 200 g of sugar in your daily menu. Choose essentially complex sugars, which are also consumed earlier in the day. However, during these two days, the amount of simple carbohydrates taken before and after training will remain at around 50 g divided between two meals.

STEP 4: Protein slightly (Day 1-5)

Some professionals make mistakes during this phase. When no restriction of carbohydrates, increase protein intake to prevent muscle wasting. But beware: if this increase is too large, most of these proteins are burned for energy, the body will not need to empty your glycogen stores. Therefore, to build the muscle sparing effect without inhibiting the depletion of glycogen, protein intake will increase by approximately 50 g per day for each day of carbohydrates. 91 kg of a bodybuilder who normally absorbs 2.2 g of protein per kilo of body weight should consume about 250 g during this phase.

STEP 5: Train for the long series (Day 1-5)

When carbohydrates are reduced in five days, you have to do time series (ie, 12 to 18 repetitions per set) and perform sets of more than 50% of normal. For example, if usually 10 games for the biceps, aim for a total of 15 races (a 50% increase in the workload) and 12 to 18 repetitions per set. Of course, to provide a volume that will reduce your expenses. However, the goal is to reduce the reserves of carbohydrates: increased workload is a very effective way to achieve this goal. Return to this compensation. More actions are empty carbs, but can go for the rebound, so that the muscles look bigger and fuller.

STEP 6: Further reduce the carbohydrates (Days 3-5)

During these two days, reducing the intake of sugars of 100 to 150 g per day, focusing on complex sources such as yams, oatmeal, and brown rice. Eat earlier in the day and the goal of about 15.4 grams per kilogram of body weight (91 kg a bodybuilder will eat 140 grams of carbohydrate per day). When operating a restriction of sugar, glycogen begins to decline. Due to this decrease, the body begins to expand the production of enzymes of glycogen storage. When, subsequently, increases the amount of sugar consumed, these enzymes help to store excess carbohydrates as glycogen again, resulting in a dense muscles.
STEP 7: Reduce sodium (5-7 days)

The first day of the gathering of carbohydrates, to remove excess salt, this has been added to your diet. When the sodium content is reduced, the change of aldosterone, which promotes the excretion of water and a more muscular and lean. No need to completely remove the salt. In saline, lower sodium intake should be sufficient.

STEP 8: Rebound of carbohydrates (6-7 days)

Now the fun begins. After 5 days of carbohydrate restriction in combination with a large amount of training, the muscles have very little fuel and ask to be living in emergency mode. When you pass a significant contribution to sugars, most of the nutrients are stored directly on the muscles. I suggest eating at least 6.6 g / day of body weight carbohydrates Friday and up to 11 grams per kilogram of body weight for those who fast metabolism or who weigh over 100 kg. Avoid fruit and table sugar or corn syrup, high fructose. Ideally, these are the sources of complex carbohydrates: a good choice, potatoes, sweet potatoes, oatmeal, pasta, white rice and brown rice.

Step 9: Reduce protein intake 6-7 days)

When you do a carb reload, you can get extra protein introduced in step 4 this is consistent with the simple principle of communicating vessels: when lower carbohydrates, must eat more protein and carbohydrates is then increased significantly we do not need additional protein. During these two days, limited to 2.2 grams of protein per kilogram of body weight.

STEP 10: Drink less water (Days 6 and 7)

In step 2, you have increased your water consumption. Now, halve compared to what you normally drink during the days of stage 2 For example, if you normally drink 4 liters of water confined to two liters today. Since carbs need water to be converted into muscle glycogen, many practitioners imagine they must swallow tons of water to "make glycogen." It is wrong because, as a result of reduced fluid intake and rebondglucidique, muscles compensate by drawing in water subcutaneously. Result, a lower accumulation of fluid under the skin and a natural look harder.

STEP 11: Muscle relaxation (Days 6 and 7)

Generally, when we rebound, it is best to leave the side of the training that the physical effort, using carbohydrates ingested: it follows that the recharge is less complete and carbohydrates that the muscle is less dense. This is probably why many bodybuilders seem to have bulging muscles a few days before a competition. Days off to promote an optimal compensation of carbohydrates. In fact, as far as possible avoid any energy to allow the muscles to perform.

STEP 12: Congested muscles and take pictures (Day 7)

Make a small pump up muscles before a competition or photo shoot before removing the shirt or to impress your friends. Use light weights (or doing isometric movements). Working with a total amplitude and feel good stretch, contraction, and congestion in the muscles. Make short series not to burn carbohydrates. That day may be showing a best shape of his life. Ask someone to photograph, both to maintain a memory and used as a basis for comparison the next time you make a new sanitary landfill of carbohydrates followed by a rebound. Take photos of your regular "form" and muscle mass: it is a good way to see if they progress in bodybuilding.