Monthly Archives: December 2015

BENEFITS OF CUTTING ALCOHOL AND SUGAR

Festive atmosphere, celebration, positive energy and holidays, is usual for this period of the year. We will be tempted to consume a little more alcohol, candy and foods that contain a high percentage of simple sugars. Let’s experiment with your organism. After passing the holidays and the period of overeating and drinking, we reject the use of alcohol and simple sugars for a month. The effect that this kind of fasting will have on your body will be described herein.

Start and first few days or weeks will be much shocking for your body. The most important thing is to stay strong character and adhere to the task in the next month. Here’s a story I heard a few days ago, I had something to do with this: It started a few frogs to come up on some top … first gave up because her feet hurt, other began to catch cramps, third is dehydrated, fourth complains of pain, and so on … remain the last two frogs near to the top, and first the second frog says, you see that they are all given up, even I can no longer, because of inflammation, cramps and also no matter what I’m up … the latter on second frog still continues itself, and reach that conquer the peak. The frog who arrived to the finish was deaf.

Meanings and consequences caused by alcohol and sugar

Due to the introduction, blood sugar soaring, then rapidly decreases, and you get the need for a new batch. There is no end and thus accumulating calories. A total exclusion of complex sugars from the diet, losses calories, that will not bring calories are converted into fat, and you will lose kg. Alcohol is full of sugar and calories, so you drink more and more. The same effect as that of sugar. Restriction of alcohol lose calories, weight and make you lean. Sugar and therefore alcohol is difficult to digest. Their restriction, the body and digestive system becomes more functional and faster. The metabolism becomes more accelerated, increases the calorie consumption and fast food is absorbed and processed. Energy. Before we lose and decrease our energy compensating energy drinks or chocolates, it is wrong, because the level of sugar is growing rapidly and then declines sharply, energy recovery is instantaneous and there is no long-term effects. Research shows that after a few drinks of alcohol suddenly increases appetite, a person can eat up to 30% more food than if they did not consume alcohol. The feeling of satiety is harder achieved, that hunger is increasing. Alcohol is a diuretic, and as a result of its consumption leads to frequent the toilet, urinating. Due to the loss of fluid in the body, comes to drying your skin especially on the face. Pause in alcohol consumption will refresh your face and skin a better complexion.

Over time, the desire for alcohol and sugar lost, you will not have attacks for sweets, and run to the store to buy a candy bar. Withstand the month, the benefits are guaranteed. Be amazed at the results, and try to continue with this diet. It stumbled your way and style of life. The most important thing is to stay consistent, because every beginning is difficult like this one.

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POSLEDICE IZBACIVANJA ŠEĆERA I ALKOHOLA IZ UPOTREBE

Praznična atmosfera, slavlja, pozitivna energija I veselja obeleževaju ovaj period u godini. Bićemo u iskušenju da konzumiramo malo više alkohola, slatkiša I hrane koja sadrži veliki procenat prostih šećera. Napravimo eksperiment sa svojim organizmom. Nakon što prođu praznici I period prejedanja I opijanja , izbacimo iz upotrebe alkohol I proste šećere na mesec dana. Efekat koji će ovaj način posta imati na vaš organizam opisaćemo u ovom tekstu.

 

Početak i prvih par dana ili nedelja biće znatno šokantni za vaš organizam. Najbitnije je da ostanete čvrstog karaktera I ispoštujete zadatak u narednih mesec dana. Evo jedne priče koju sam čuo pre par dana I ima veze sa ovim: Krenulo nekoliko žaba da se popne na neki vrh… prva odustala jer je bole noge, drugu počeli da hvataju grčevi, treća dehidrilala, četvrta se žali na bolove I tako dalje … ostanu poslednje dve žabe blizu vrha I prva drugoj kaže, vidiš da su sve odustale, ni ja više ne mogu od upala, grčeva, ma šta ću ja gore … ova druga ipak nastavi sama dalje I stigne tj osvoji vrh. Žaba koja je stigla do cilja bila je gluva.

Pomene I posledice koje izazivaju alkohol I šećer, I njihova restirkcija

Usled unošenja , nivo šećera  u krvi naglo raste, zatim naglo opada, a vi dobijate potrebu za novom količinom. Tu nema kraja I time se gomilaju kalorije. Totalnim isključenjem složenog šećera iz ishrane, gubićete kalorije, tj nećete unositi kalorije koje se pretvaraju u mast, smršaće te. Alkohol je pun šećera I kalorija, zato ga pijete sve više I više. Isti je efekat kao I kod šećera. Restrikcijom gubite kalorije, kilograme I mršavite.

Šećer a samim tim I alkohol se teško vari. Njihovom restrikcijom, organizam I sistem za varenje postaje funkcionalniji i brži. Metabolizam postaje ubrzaniji, povećava se potrošnja kalorija I brže se hrana apsorbuje I obrađuje. Gube se kilogrami.

Energija. Pre smo gubitak i pad naše energije nadoknađivali energetskim napitcima ili čokoladicama, pogrešno je, jer nivo šećera ubrzano raste a zatim naglo opada, obnova energije je trenutna i nema dugoročnog efekta.

Istraživanja kažu da nakon nekoliko čašica alkohola, naglo se povećava apetit, osoba može da pojede I do 30% više hrane nego kada ne bi konzumirala alcohol. Osećaj sitosti se teže postiže, tj osećaj gladi se pojačava.

Alkohol je diuretic, I usled njegovog konzumiranja dolazi do češćeg odlaska u toalet, mokrenja. Usled gubitka tečnosti u organizmu, dolazi do isušivanja vaše kože posebno na licu. Pauza u konzumiranju alkohola će osvežiti vaše lice a koži dati bolji ten.

Vremenom se želja za uzimanjem alkohola I šećera gubi, nećete imati napade za slatkim, I trčati u prodavnicu da kupite čokoladicu. Izdržite mesec dana, benefiti su zagarantovani. Iznenadićete se rezultatima, I probati da nastavite dalje sa ovim načinom ishrane. To postraje vaš način I stil života. Najbitnije je da ostanete dosledni, jer je svaki početak težak pa I ovaj.

Probajte!

COCONUT OIL

COCONUT OIL. So much talk of it and maybe too little is known, or there is too much prejudice and misinformation. Is it a marketing gimmick or really should take a special place in a healthy diet, will try to explain in this article.

Passionate advocates of healthy food and healthy living are classic and vegetable oils (sunflower, olive, rapeseed oil, almond and others) have replaced with coconut oil . Why is it healthier and better for use, explanation is:

• This is a stable, healthy saturated fat that contains zero trans fats
• Contains medium chain fatty acids, which are rapidly absorbed,       accelerating metabolism and quickly converted into energy
• It promotes healthy metabolic functions, as we have said make a metabolism faster, participates in the natural and healthy weight loss
• Strengthens the immune system
• Is there an antioxidant
• It has a role in improving the quality of skin and hair
• It prevents the formation of free radicals and their destruction in the body, protects the body
• Helps protect skin from nursing stains, or stains caused by excessive exposure to sunlight
• Helps connective tissue and fibers retain elasticity, so skin cant bends and wrinkles
• In some cases it can even restore damaged and diseased skin

100 grams of coconut oil contains:
• 862 Kcal
• 100 g Total Fat: 87g Saturated Fat, Polyunsaturated Fat 1.8 g, Monounsaturated Fat 6g
• 0g Protein 
• 0g Cholesterol
• 0g Total Carbohydrate

How to Use Coconut Oil:
Use it instead of other oils margarine and butter, for all purposes in preparing food, because it represents one of the few stable oil. Used as an ingredient in preparing various Juice or Shakes. Use it directly over the buckets as oil for salad dressing. Can be used as massage oil and lotion for skin. Put it on your hair an hour before showering and after washing, hair will be soft, silky, easy to comb and design. Coconut oil is also used as lip gloss or protection from the wind and frostbite.

I hope this text give you a little explanation why you need to preferred coconut oil, also other natural oils have their good qualities, but experts say it is the most complete oil. So go ahead!

ZAŠTO KOKOSOVO ULJE

KOKOSOVO ULJE. Toliko se o njemu priča a možda premalo zna, ili ima previše predrasuda I dezinformacija. Da li je marketinški trik ili stvarno treba da zauzme posebno mesto u zdravoj ishrani, pokušaćemo da objasnimo u ovom tekstu.

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Strastveni zagovornici zdrave hrane I zdravog života su klasična I biljna ulja ( suncokretovo, maslinovo, ulje repice, bademovo I druga ) zamenili kokosovim uljem. Zašto je ono zdravije I bolje za upotrebu, objasnićemo:

  • Ovo je stabilna, zdrava I zasićena mast, koja sadrži nula trans masti
  • Sadrži srednji lanac masnih kiselina, koje se brzo apsorbuju, ubrzavaju metabolizam I brzo pretvaraju u energiju
  • Pospešuje zdrave metaboličke funkcije, kao što smo rekli ubrzava metabolizam a time učestvuje u prirodnom I zdravom načinu mršavljenja
  • Pojačava imuni sistem
  • Ima ulogu antioksidansa
  • Ima ulogu u poboljšanju kvaliteta kože I kose
  • Sprečava formiranje slobodnih radikala I njihovu destrukciju na organizam, štiti organizam
  • Pomaže u zaštiti kože od staračkih fleka ili fleka uzrokovanim prekomernom izlaganju sunčevim zracima
  • Pomaže da vezivna tkiva I vlakna zadrže elastičnost, tako da se koža ne savija I bora
  • U nekim slučajevima čak može I povratiti oštećenu I obolelu kožu

100 grama Kokosovog Ulja sadrži:

  • 862 Kcal
  • 100g Total Fat: Saturated Fat 87g, Polyunsaturated Fat 1.8g, Monounsaturated Fat 6g
  • Protein 0g
  • Cholesterol 0g
  • Total Carbohydrate 0g

Kako koristiti Kokosovo Ulje:

Koristite ga umesto drugih ulja margarina i putera, za sve potrebe pri spremanju hrane, jer predstavlja jedno od retkih stabilnih ulja. Koristi se kao sastojak pri spremanju raznih Đuseva I Frapea. Koristite ga direktno preko kašike kao ulje I preliv za salate. Može se koristiti kao I ulje za masažu I losion za kožu. Stavite ga na kosu sat vremena pre tuširanja I nakon pranja, kosa će biti mekana, svilenkasta, laka za češljanje I oblikovanje. Kokosovo ulje se koristi  i kao sjaj za usne ili zaštita od vetra I promrzlina.

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Nadam se da vam je ovaj tekst malo obrazložio zašto se prednost daje kokosovom ulju, naravno I druga ulja imaju svoja dobra svojstva, ali stručnjaci kažu da je kokosovo najkompletnije. Pa izvolite!

RUNNING IN THE COLD

Its various doubts about running in cold weather, useful or not, its healthy or unhealthy. In this article we give you some tips on how to prepare for running in cold and what happens to your organism in this weather conditions.

There are people who are more enjoyable to run out- than in indoor fitness centers on conveyor belts. That’s understandable, because just running in nature is interesting and gives a different feeling than running indoors. The important thing is to prepare well for the external conditions and know what negative consequences may be reflected in your body.

Cold air causes tightness in the chest and airways, because the blood vessels constrict under the influence of cold air. Running will stimulate blood circulation, blood vessels begin to expand and you’ll be warmer. Another phenomenon when running at low temperatures is the loss given liquid, perhaps even more than in the summer months. The body is covered with a thicker layer of clothing and sweating also lose fluid and seamlessly via exhalation of warm and humid air.

Useful tips that will help you to save and easily submit low temperatures when running:

Footwear for running. Wear footwear that will keep the heat on the feet but also ensure that the feet and legs dry. It also refers to socks that will keep the heat at the same time there will be wet from sweating feet.

Clothing for jogging. Would you want to be warmly but without sweating too much. The rule is to dress as if it were 20 degrees warmer outside compared to the current temperature. Then they need to wear layered fabric, which has a zipper at the neck and armpits, to be able to make ventilation in case of raising body temperature and sweating. It is necessary to wear a hat and gloves because the greatest loss of heat through the head and over his hand. At temperatures below 10 degrees C it is necessary to wear a jacket windbreaker through several layers of fabric and at lower temperatures scarf over his mouth so as not to directly breathe in the cold air.

Visibility. Wear light and fluorescent clothing, and in the case of twilight or darkness feel free to bring something to light, especially if you run in the dark field or road where traffic is common.

Warming up before running. Before running out, heat in the apartment jumping rope or running up and down stairs. Warming up should be enough to prevent sweating before going out in the cold. It is said that, its not so cold as you have enough heated.

Forget speed. Experienced experts say it’s more important to keep fit and keep mileage than speed up and get more kilometers. If the air is very cold you are looking for a field that has multiple regions, at an altitude of 300m and a higher temperature can be up to several degrees be higher. Share your running two times a day, it is better than a long time, where you are more exposed to low temperature.

Quick change of clothes. Your temperature of warm body declines sharply as soon as you stop running. To avoid side effects, such as fever, change as fast as you can. Especially females need to change the bra as soon as possible. Change the cap, place a dry to a wet head. If you’re away from home or returning the car, stop at the nearest place to change clothes and be sure to take a hot drink.

In case of rainy weather, crucial that your feet stay dry. Some experienced runners wrap their feet with socks in a plastic bag and then putting on their shoes. Bag keep feet dry even if you run around the ponds. Good advice if you need to overnight to dry your shoes, put crumpled papers in shoes and leave to rest, the paper will extract moisture from shoes.

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These are tips and tricks of top runners, who have had enough experience and time to find the right way to enjoy running through the cold conditions and thereby do not bring your body into a health-threatening situation.

TRČANJE PO MINUSU

Razne su nedoumice da li je trčanje po hladnom vremenu korisno i pre svega zdravo. U ovom tekstu ćemo dati par saveta kako da se pripremite za trčanje po hladnoći i šta se dešava sa vašim organizmom u ovakvim vremenskim uslovima.

Postoje ljudi kojima je veći užitak da trče naplju nego u zatvorenim fitnes centrima na pokretnim trakama. To je razumljivo zato što samo trčanje u prirodi je zanimljivije i daje drugačiji osećaj od trčanja u zatvorenom. Bitno je samo dobro se pripremiti za spoljne uslove i znati kakve negativne posledice mogu da se odraze na vaš organizam.

Hladni vazduh izaziva stezanje u grudima i disajnim putevima, iz razloga što se krvni sudovi sužavaju pod uticajem hladnog vazduha. Trčanjem će te podstaći cirkulaciju krvi, krvni sudovi počinju da se šire i biće vam toplije. Druga pojava kod trčanja pri niskim temperaturama je gubitak tečnosti, čak možda i više nego u letnjim mesecima. Telo je pokriveno većim slojem odeće I znoji se, takođe gubimo i tečnost neprimetno preko izdisanja toplog i vlažnog vazduha.

Korisni saveti koji će vam pomoći da se spremite i lakše podnesete niske temperature kada trčite:

Obuća za trčanje. Nosite obuću koja će vam zadržati toplotu na stopalima ali takođe i obezbediti da stopala i noge budu suve. To se odnosi i na čarape koje će zadržati toplotu a ujedno neće biti vlažne od znojenja stopala.

Odeća za trčanje. Želite da vam je toplo ali da se ne znojite previše. Pravilo je da se obučete kao da je 20 stepeni toplije napolju u odnosu na trenutnu temperaturu. Potrebno je da bude slojevita garderoba, koja ima rajfešluse na vratu i ispod pazuha, kako bi mogla da se napravi ventilacija u slučaju podizanja temperature tela i znojenja. Potrebno je nositi kapu i rukavice jer je najveći gubitak toplote preko glave i preko ruku. Na temperaturama ispod 10 stepeni, potrebno je nositi jaknu vetrovku preko nekoliko slojeva garderobe i na još nižim temperaturama šal preko usta kako ne bi direktno udisali hladan vazduh.

Vidljivost. Nosite svetlu i fluorescentnu odeću, i u slučaju sumraka ili mraka slobodno ponesite nešto za osvetljenje, posebno ako trčite po mračnom terenu ili putu gde je saobraćaj učestao, kako bi vas vozači primetili.

Zagrevanje pre trčanja. Pre trčanja i izlaska napolje, zagrejte se u stanu vijačom ili trčanjem uz i niz stepenice. Zagrevanje treba da bude toliko da ne dođe do znojenja pre izlaska napolje. Kaže se da vam nije toliko hladno ukoliko ste dovoljno zagrejani.

Zaboravite brzinu. Iskusni stručnjaci kažu da je bitnije održavati kondiciju I kilometražu nego ubzavati I juriti više kilometara. Ako je vazduh veoma hladan tražite teren koji ima više predele, na visini višoj I za 300m temperatura može I do nekoliko stepeni biti viša. Podelite svoje trčanje na dva puta dnevno, bolje je, nego jedno dugačko gde ste vremenski više izloženi niskoj temperaturi.

Brza promena odeće. Vaša tepmeratura tela opada naglo čim prestanete sa trčanjem. Da bi ste izbegli neželjene efekte , kao što je groznica, presvucite se što brže možete. Posebno ženski pol, treba da promenite grudnjak što je pre moguće. Promenite kapu, stavite suvu na mokru glavu. Ukoliko ste daleko od kuće ili se vraćate kolima, svratite na najbliže mesto da se presvučete I obavezno popite neki topli napitak.

U slučaju kišovitog vremena, najbitnije je da noge ostanu suve. Neki iskusni trkači obavijaju svoja stopala, sa čarapama, u najlon kese pa zatim obuju patike. Time noge ostaju suve čak I ako trčite po barama. Dobar savet, ako preko noći trebate da osušite patike, stavite zgužvane novine u njih I ostavite da prenoće, papir će izvući vlagu iz patika.

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Ovo su saveti I trikovi vrhunskih trkača , koji su imali dovoljno iskustava I vremena da pronađu pravi način da uživaju u trčanju po hladnom vremenu a pri tom ne dovedu svoje telo u zdravstveno opasnu situaciju.

NATURAL TESTOSTERONE BOOSTERS

In today’s world it is a lot argued what is the role of testosterone, how to increase T level in the body, what is the healthy ways to do this. The survey found that people due to lifestyle and diet have a reduced secretion of this hormone, which has a very important function on our body. In the following, we will give some helpful information and answer some questions.

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Today, the research found that the Japanese age of 100 years had higher levels of testosterone than Americans age of 30 years. With reduced level this hormone leads to chronic fatigue, reduce male libido, lose muscle mass, increase percentage of body fat, decreased bone mass, hair loss, low volume of semen, mood swings. The level of testosterone decreases with age, and over 40% of men, over 45 age, are the group at risk for this problem.

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Natural ways to increase T hormone is:

Ejecting dietary sugar. The average American takes 12 teaspoons of sugar a day, and sugar directly reduces the level of T hormone secretion. When you eat foods rich in processed grains and sugar, your blood glucose level becomes elevated. To keep blood sugar levels, the pancreas begins to work overtime to produce insulin, which helps the flow of sugar from the bloodstream into the cells, in order to metabolized for energy. Finally, if your cells are exposed to insulin for a long time, you develop insulin resistance, which causes the occurrence of type II diabetes. Diabetes develops when your body is unable to produce enough testosterone.

Good quality sleep. According to scientific research long enough and timely sleep are the two most important ways to raise the level of T hormone in the blood. Sufficient sleep is 7 hours is recommended, also to be already at 22h going to bed, because sleep quality is the best from 22h to 2h in the morning. Level of the hormone cortisol, which reduces the level of secretion of the hormone T, is placed in the normal frame.

Reduce the level of fat in the body. Weight loss has a predictable and linear relationship with increasing testosterone naturally. When you take into consideration the effect that insulin resistance and poor sleep habits have on testosterone, this makes sense because they are all closely linked to obesity. At the core of this problem is the discharge of processed sugar from the diet, which is associated with insomnia, overweight, diabetes and other negative impacts on the secretion of hormones.

Stress reduction. The problem is when you are chronically stressed, and your body remains stuck in the condition in which the pumping out cortisol (the hormone stress) constantly.

Interval training with a combination of weight training. If you want to naturally increase testosterone and growth hormone, then combine weights with HIIT training (high intensity interval training). Lifting weights 6-12 reps, including large muscle groups will help your body to build more muscle mass. More muscle causes your body to produce more growth hormone. Despite the lifting, interval training with a combination is best for the overall increase growth hormone. It also maintains the level of T hormone. Interval method involves exercise of 90% to 100% of your maximum for short periods, in order to combust stored sugar (glycogen). This helps your body to burn fat in the next 36 hours and replace vital energy stores in your body. In addition to increasing the level of T helps in: lowering heart rate, lower blood pressure, accelerate blood circulation, detoxification by stimulating the lymphatic system.

Increasing the level of T hormone with using protein and healthy fats. Recent studies reveal that high branched chain amino acids (BCAA) significantly increases the level of T hormone and falling hormone cortisol. Recharging can be done in the form of protein shakes or simply increased protein diet (chicken, fish, eggs).

Sunbathing and Vitamin D. Studies show that Vitamin D increases levels of testosterone naturally, in obese men and up to 30%. This is interesting because research shows that vitamin D3 also linked to the prevention and treatment of cancer. Two of the best ways to optimize your vitamin D levels in helping and strengthening the secretion of testosterone are 20 minutes each day sun exposure. This is best done in the morning or afternoon, with exposure to 40% of the parts of the whole body.

 

POVEĆANJE NIVOA TESTOSTERONA PRIRODNIM PUTEM

Danas u svetu puno se polemiše koja je uloga testosterona, kako povećati njegov nivo u organizmu, koji su zdravi načini za to a koji ne. Istraživanjem se utvrdilo da ljudi zbog načina života i ishrane imaju smanjeno lučenje ovog hormona, koji ima jako bitne funkcije na naš organizam. U narednom tekstu daćemo par korisnih informacija i odgovoriti na neka pitanja.

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Danas se istraživanjima utvrdilo da Japanci starosnog doba od 100 godina imaju viši nivo testosterona od Amerikanca strarosti od 30 godina. Uz smanjeno lučeneje ovog hormona dolazi do hroničnog umora, smanjenje muškog libida, samnjenje mišićne mase, povećanje procenta masti u telu, smanjenje koštane mase, gubitka kose, nizak volumen semena, promene raspoloženja. Nivo Testosterona opada sa godinama, i preko 40% muškaraca preko 45 godina su rizična grupa za ovaj problem.

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Prirodni putevi za povećanje ovog hormona su:

  1. Izbacivanje šećera iz ishrane. Prosečni Amerikanac uzima 12 kašičica šećera dnevno, a šećer direktno smanjuje nivo lučenja T hormona.  Kada jedete hranu bogatu obrađenih žitaricama i šećerima, vaš nivo glukoze u krvi postaje povišen. Da biste održali nivo šećera u krvi, pankreas počinje da radi prekovremeno za proizvodnju insulina, koji pomaže protoku šećera iz krvotoka u ćelije, da bi se metabolisao za energiju. Konačno, ukoliko su vaše ćelije izložene insulinu na duže vreme, razvijate insulinsku rezistenciju, što uzrokuje pojavu dijabetesa tipa II. Kada se dijabetes razvija vaše telo nije u mogućnosti da proizvede dovoljan nivo testosterona.
  2. Dobar i kvalitetan san. Prema naučnim istraživanjima dovoljno dug i pravovremen san su dva najbitnija načina za podizanje nivoa T hormona u krvi. Dovoljna dužina sna je 7 sati, a  preporučuje se da se već u 22h odlazi u krevet jer je tad san najkvalitetniji, u periodu od 22h uveče do 2h ujutru. Time se nivo hormona Kortizola , koji smanjuje nivo lučenja T hormona, stavlja u normalne okvire.
  3. Smanjite nivo masti u organizmu. Mršavljenja ima predvidljiv i linearan odnos sa povećanjem testosterona prirodno. Kada uzmete u obzir efekte koje, insulinska rezistencija i loše navike spavanja, imaju na testosteron, ovo ima smisla jer su svi usko povezani sa gojaznošću. U srži ovog problema je izbacivanje obrađenog šećera iz ishrane, koji je povezan sa nesanicom, gojaznšću, dijabetesom i ostalim negativnim uticajima na lučenje hormona.
  4. Smanjenje stresa. Problem je kada ste hronično pod stresom, i vaše telo ostaje zaglavljeno u stanju u kojem je ispumpavanje kortizola ( hormona stersa ) stalno.
  5. Intervalni trening sa kombinacijom treninga sa tegovima. Ako želite da prirodno povećate nivo testosterona i hormona rasta, onda kombinujte tegove sa HIIT treningom (intervalni trening visokog intenziteta). Dizanje težine 6-12 ponavljanja uključujući velike grupe mišića, pomoći će vašem telu u izgradnji veće mišićne mase. Više mišića uzrokuje da vaše telo luči više hormona rasta. I pored tegova, kombinacija sa intervalnim treningom je najbolja za ukupno povećanje hormona rasta. Ona takodje održava nivo T hormona i sprečava opadanje. Intervalna metoda podrazumeva vežbanje od 90% do 100% tvog maksimuma u kratkim vremenskim intervalima, kako bi se sagoreo skladišten šećer ( glikogen ). To pomaže vašem telu da sagori masti u narednih 36 sati i zameni vitalne energetske depoe u vašem telu. Osim povećanja T nivoa pomaže i u: spuštanju broja otkucaja srca, snižavanju krvnog pritisaka, ubrzavanju cirkulacije, detoksikaciji tako što stimuliše limfni sistem
  6. Povećanje nivoa T hormona proteinima i zdravim mastima. Skorašnja istraživanja otkrivaju da visok razgranat lanac aminokiselina (BCAA) značajno povećava nivo T hormona i opadanje hormona Kortizola. Dopuna se može vršiti u vidu proteinskih šejkova ili jednostavno pojačanom proteinskom ishranom ( piletina, riba, jaja ).
  7. Sunčanje i vitamin D. Istraživanja pokazuju da vitamin D povećava nivo testosterona prirodno, kod gojaznih muškaraca i do 30%. To je zanimljivo jer istraživanja kažu da je vitamin D3 takođe povezan u sprečavanju i lečenju raka! Dva najbolja načina za optimizaciju nivoa vitamina D u pomaganju i jačanju lučenja testosterona su: 20 minuta svaki dan izlaganje suncu. Ovo je najbolje uraditi ujutru ili popodne, uz izlaganje 40% delova celog tela.

 

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