and greasy fast foods. To get healthy polyunsaturated fats, eat more oily fish or regularly use flaxseed oil.
SO HOW SHOULD I GO ABOUT IT? Many people who want to get lean monitor their daily intake of protein. There’s an ocean of products out there and thousands of articles recommend- ing how much to take but currently there’s no conclusive evidence of the maximum amount of protein a person is able to utilise from each meal or drink. There are many factors that determine how much protein the body is able to use at a time, including health, age and weight, but it’s not possible to recom- mend a precise amount. What we do know, however, is that
protein builds muscle and consuming 1.5 to 2 g of protein per kg of bodyweight each day is likely to meet your needs. Protein provides essential building blocks in the process of gaining lean muscle mass. And it’s also the least likely nutrient to facilitate the storage of bodyfat. However in order to build muscle and also to burn fat a specific physiological reaction must occur, which must be facilitated by carbohydrates. Therefore, for effective recovery after
MYTH 3—YOU CAN “SPOT REDUCE” FAT Every day I see people doing hundreds of crunches to lose unwanted fat from their waists. But I have never actually met anyone who managed to lose fat from just one body area. That’s because you can only reduce fat in a particular area by reducing overall bodyfat. The best way to achieve this is by combining sensible dieting with weight and cardio training. Spot reducing just doesn’t work.
MYTH 4—YOU SHOULD AIM FOR ZERO FAT This is a massive misconception and a sure way to end up with less muscle mass. Polyunsaturated fats are impor- tant factors in building muscle. They include two highly important essential fatty acids—linolenic (omega-3) and linoleic (omega-6). If you are looking to improve your diet, reduce the saturated and trans fats found in deep-fried foods, biscuits, doughnuts,
hard training I recommend a combina- tion of protein and carbohydrates, regardless of whether you are looking to gain weight or lose fat. Depending on your specific goals, you can vary the ratio between post-workout carbs and protein but I would never suggest taking only protein without any carbs. There are many theories going around gyms but I aim to coach my clients on how to gain lean muscle mass in a healthy, tried and tested way. Extreme results do not always require extreme regimes. It all comes down to the holy trinity of basics: training, nutrition and rest. If you nail them all you are bound to be successful!
Healthy regards, Erik Soläng M&F
For more information contact:
erik.solang@
solanghansen.com or visit:
www.solanghansen.com
MUSCLE&FITNESS 221
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144 |
Page 145 |
Page 146 |
Page 147 |
Page 148 |
Page 149 |
Page 150 |
Page 151 |
Page 152 |
Page 153 |
Page 154 |
Page 155 |
Page 156 |
Page 157 |
Page 158 |
Page 159 |
Page 160 |
Page 161 |
Page 162 |
Page 163 |
Page 164 |
Page 165 |
Page 166 |
Page 167 |
Page 168 |
Page 169 |
Page 170 |
Page 171 |
Page 172 |
Page 173 |
Page 174 |
Page 175 |
Page 176 |
Page 177 |
Page 178 |
Page 179 |
Page 180 |
Page 181 |
Page 182 |
Page 183 |
Page 184 |
Page 185 |
Page 186 |
Page 187 |
Page 188 |
Page 189 |
Page 190 |
Page 191 |
Page 192 |
Page 193 |
Page 194 |
Page 195 |
Page 196 |
Page 197 |
Page 198 |
Page 199 |
Page 200 |
Page 201 |
Page 202 |
Page 203 |
Page 204 |
Page 205 |
Page 206 |
Page 207 |
Page 208 |
Page 209 |
Page 210 |
Page 211 |
Page 212 |
Page 213 |
Page 214 |
Page 215 |
Page 216 |
Page 217 |
Page 218 |
Page 219 |
Page 220 |
Page 221 |
Page 222 |
Page 223 |
Page 224 |
Page 225 |
Page 226 |
Page 227 |
Page 228 |
Page 229 |
Page 230 |
Page 231 |
Page 232 |
Page 233 |
Page 234 |
Page 235 |
Page 236 |
Page 237 |
Page 238 |
Page 239