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How much muscle can you make in a month?

After a week of intense workouts at the gym, you'll be eager to find out how much muscle you're doing. But you probably didn't build any muscle.

Unfortunately, muscles do not develop overnight. It takes considerable effort and determination to see change.

Visible and satisfying development of the muscles lasts for years, not months. The amount of development in a month is quite low.

The weight change within the same time period is not caused by the conversion of the fats into the muscle, but the loss of fluid.

How much muscle is made in a month?

Physiotherapist Marc Jacobchick, the amount of muscle that can be done in a month varies from person to person, he said.

Speaking to The Independent, Jacobchick said:

“While an average man can build about 0.5 kg to 1 kg of muscle per month, this figure is about 0.5 kg per woman. The maximum muscle rate that can be achieved in a month is not only different between men and women, but also in each individual. ”

In addition, the intensity and frequency of training, the volume of individuals, the genetic structure, rest and hormone levels also have a significant impact on muscle development.

However, even if your diet and exercise program is flawless, do not expect to see a significant change in your weight in as little as a month.

Exercises to speed up muscle building

You do not have any exercise that will allow you to make one kilo of muscle at a time. But there are certain exercises that can help you.

Dr. Jacobhick said that heavy resistance exercises accelerate muscle development more than light exercises.

Accordingly, these exercises, together with rest and good nutrition, allows the muscles to be larger and stronger than before.

You should use them to improve your muscles

Weight training is very suitable for muscle development, while cardio training is inadequate.

According to Jocobhick, who explains this with the 'overloading principle', your muscles don't have to look bigger and stronger to do actions like walking, running or swimming. But if you want to lift heavy loads, your muscles must be really big and strong.

Similarly, trainer Benji Tiger stated that weight lifting exercises should be done for muscle development. Tiger used the following statements:

“Just cardio helps you get rid of excess body fat. But too much of the cardion can cause the muscles to be burned. ”

How do eating habits affect your muscle building ability?

Another thing to consider for muscle building is the nutritional habits.

Consuming mainly fatty foods is an obstacle rather than supporting muscle development.

According to Jacobchick, the quality, quantity and timing of dietary habits have a direct impact on muscle development.

The most appropriate nutrients to make the body, natural foods with high protein value. Timing plays an important role in feeding tired muscles.

Jacobchick recommends eating within 30 minutes to 1 hour after exercise to get good results. This is the best time for the muscles to use protein and initiate the restructuring process.

Muscle building can take time. But a healthy lifestyle is really satisfying.

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Burn fat and make muscle

People around the world are experimenting with countless dietary and exercise plans, but have discovered that they never get the results they are looking for. We want to have a muscular body or bulging muscles. In this article, you'll see fat burning and muscle building, but you'll need to push yourself to your full potential and be prepared to make some changes for it to work. Are you ready?
1-Diet

Choose a high protein diet. Right, you've heard it before, but there's a reason. Protein is made from amino acids, which are the building blocks of your muscles. Without them, your muscles will not fully develop. You should never eliminate anything in your diet, you should consume a lot of protein to force these fats and carbohydrates to be put aside.

To facilitate muscle development, 1 to 1.5 g of protein per 2.5 kg body weight is recommended. Good sources for this are soybeans, legumes, leafy vegetables, meat, eggs and plant milk. One of them should be a basic food for every meal.
Your body burns carbohydrates, fats and proteins in that order. So when you eat a bowl of cereal before your workout, your body burns the cereal. But when you eat that egg for breakfast, your body should go after the fat reserve. This information will make your exercises more effective.

Carry out your carbohydrate consumption in a cycle. Yok No carbohydrates ”is what we talk about: Yes, carbohydrates are what creates extra weight around the abdomen, but they serve their purpose. They are the main energy source of your body. If you completely eliminate carbohydrates in your diet, your metabolism will decrease (and if you are a man, your testosterone level will also decrease).

The simplest answer to avoid this problem is to make your carbohydrate consumption in the loop. This keeps your body in anticipation, your metabolism increases and most of the time your body focuses on fat reserves. This can be done in two ways.
Choose a low-carb diet for a few days, then consume a reasonable amount for a day or two and then switch to a high-calorie diet to complete the week.
Choose a low carb diet for a few weeks and then a high carb diet for a full week. This requires extra care!
Brown rice, wild rice, sweet potato, whole wheat bread, wheat pasta, vegetables and some fruits are good sources of carbohydrates.
Avocado, walnut, almond, olive oil, natural peanut butter, egg yolk and some sunflower seeds should be used in your diet. It should only be consumed sparingly.

While what you eat will not affect the calories you burn during exercise, it will affect what kind of calories your body burns. And we want to burn these fats, so these are your options:

If you exercise in the morning, exercise before breakfast. Your body will go directly to fat reserves.
If you exercise in the afternoon or in the evening, eat 2 to 3 hours in advance and eat it in simple carbohydrates.
Always exercise caution when exercising on an empty stomach. If you get dizzy, stop.

You can consume caffeine before exercise. Research has shown that those who consume caffeine burn more fat before a training session. Exaggeration is not recommended, but a cup of coffee can be drunk (as black as possible) or a pinch of black chocolate can be eaten

Reason: First, it stimulates the nervous system, accelerates metabolism and tells your body to start breaking down fat reserves. Second, it increases epinephrine levels (the source of this difficult adrenaline drip).
Always watch this. It may cause dizziness or nausea, especially if you only drink coffee before training.

Drinking water . This is good advice for everyone. Cleanses your face, helps your organs, keeps you energetic and helps you lose weight. Your muscles need to remain hydrated to continue. It is very important to drink water when you wake up, sleep and eat any snacks and food.

Take a bottle with you. Drink from time to time without paying attention. You will also feel better, which will cause you to lose weight without a real job.

2- Training

Do your exercises. Your body burns more fat on an empty stomach . So if you can exercise in the morning, do it. In addition, your metabolism will intensify for the rest of the day and you will generally feel more energetic.

But if you need to exercise at night (often you have to), do not fill yourself directly with food. If possible, wait 2 to 3 hours.
Once again: If you need to exercise on an empty stomach, you run the risk of dizziness and nausea.

Do weight training. You will not get these muscles only with cardiovascular exercises. You have to lift weights. Try working out all your muscle groups equally for a beautiful look.

One day, working on the chest, the next day feet, the next day shoulders, etc. Add small lifts to your chest exercises, such as biceps, pullups and push-ups. On your days working out your legs, you can add small exercises such as riding a stationary bike and playing basketball.

Do a cross-training. This means putting your body to the test: sitting on a machine doesn't do you a favor every day. It is necessary to develop your muscles both inside and outside and to work at every angle, speed and time.

Your muscles need time to heal. Do something that is a different part of your body or your ability. Avoid working in uniform.

Change your rest periods. Rest is like a gap between words. Without this, words can be useless. Double exercise. One day his dog goes for a walk.

Many people believe that the key to losing weight is high-intensity cascading training.

The weight of your training changes. If you want to develop more muscle, you will need to increase everything you expect from your body. But the important thing here is not to do more than you can. Never raise more than 10% of any exercise to the next stage. There's a chance you'il hurt yourself.

Always includes heating, stretching and cooling as part of your training. If you train and do not flex, you may tear a muscle and risk it, and you will probably face more serious injuries. Extend all the muscles you are exercising; Use resistance bands and a friend helps a lot about it. Stretching also helps your flexibility and makes you feel better overall.


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Sample Diet Program for Bodybuilding

If you want to build muscle, you should eat a balanced diet and consume the foods your body needs and exercise regularly.

Exercises by people who want to improve their body have a big role in their body development. However, if they do not pay attention to their diet, they will not be able to reach their goals fully. Nutrition is as important as the exercises. If a person is fed unidirectionally or does not meet the needs of his body, his muscles cannot develop sufficiently, his body's amino acid balance is impaired, fatigue increases, post-workout healing and general health deteriorate.

If you have entered the bodybuilding process and started endurance exercises, you should follow the most appropriate nutrition program to increase your lean muscle mass. You will need more energy than ever for endurance exercises. If you eat the right amount of the right foods, you can provide what your body needs.

Too much food certainly doesn't make your job easier, and if you can't keep the balance, you can move away from your goals every day. If you are going to follow a nutrition program with a bodybuilding goal, you should eat a metered amount every 3-4 hours, so that you can deliver the fuel your body needs in a timely manner and keep your metabolism running. When you adopt this diet, you can increase protein synthesis, feed your muscles and burn fat.

Your diet must contain protein. But you should also remember trace amounts of healthy fats and slowly digested carbohydrates.

You should consume 1-1.5 grams of protein per kilogram. Lean meat, fish, organic chicken, turkey, eggs, yogurt and cheese can consume your daily protein needs.

Carbohydrate consumption should not be missed. You should consume between 150-250 grams of healthy carbohydrates per day. Fresh potatoes, brown rice, whole wheat pasta, kinoa, beans, oats, such as carbohydrate-containing foods must be included in your nutrition program. These slowly digested foods provide the energy you need, keep them full, and support muscle growth.

You should not neglect healthy fat consumption as much as protein and carbohydrates. Oils such as pure olive oil, avocado, omega 3; calories you have taken to convert energy.

You should also make sure that you consume enough fruits and vegetables. Fibrous foods that keep your digestive system healthy will also prevent your hunger crises.

And water… When you do sports, you should increase your water consumption. Water that makes it easier to remove toxins from your body through sweat will also improve your kidney health.

If you want to build muscle, you should eat a balanced diet and consume the foods your body needs and exercise regularly. Breakfast should not be neglected; You should avoid sugar.
Sample Diet Program for Bodybuilding Sample Diet Program

Breakfast

2 or 3 eggs to meet protein needs
Low fat cheese
Milk and oats
1 teaspoon of honey or home made peanut butter
2-3 pieces of walnut, almond or hazelnut

Breakfast is the most important meal of the day. Therefore, foods containing both protein, fat and carbohydrates should be included in this meal.
Snacks

2-3 hours after breakfast, 1 fruit which is a source of natural sugar and fiber should be consumed.
Lunch

Lunch should be eaten 2-3 hours after a snack.

Grilled meat or chicken,
Low fat, lemon salad with plenty of greens
1 plate of uncooked pasta or bulgur pilaf,
1 bowl of yogurt

Snacks

After lunch, healthy snacks can be consumed to keep metabolism up and running. Hazelnuts, walnuts and raw almonds are among the most recommended foods.
Dinner

Foods that need to be consumed for dinner are just like lunch. Grilled meat, salad and 1 plate of bulgur pilaf or pasta will give the body the energy it needs.

This nutritional program is written for your opinion only. It is important for everyone to create their own nutrition program. If the nutrition program is prepared by the experts in line with the needs of the people and the work program, people can reach their goals quickly. The experts at Sakarya Gymnasiums help you with your nutrition and exercise program and contribute to your changes.


46AXX
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What is Protein Synthesis?

What is protein synthesis? How does proten synthesis take place?

Scientifically, protein synthesis is the process by which cells form protein molecules using DNA, RNA, and enzymes. In short, it is a process in which your body uses amino acids in protein to build new muscle.

During one day, your body fluctuates between two processes: muscle development known as “ anabolism,, protein synthesis and muscle destruction known as bilinen catabolism ..

After taking a protein supplement, there is a short time in your blood that contains a large amount of amino acids. This period, known as hyperaminoacidemia, stimulates more during rest than muscle protein synthesis.

Hard training is catabolic because it causes damage to your muscles and you break them apart. But after training, your body becomes anabolic almost instantly and begins to heal this damage. Using protein powder before or after training or starting eating a solid meal that contains enough carbohydrates and protein around the training will help to start this process. The amino acid leucine, which is abundant in protein powders and protein-rich foods, is essential here.

Için To maximize the muscle building response, about 3 grams of leucine per serving is needed, which is what 30-40 grams of protein can give you at meals. ”

More deeply;
HOW TO PROTEIN SYNTHESIS:

The tRNA molecules bind the free amino acids in the cytoplasm to their corresponding ends and bring them into the mRNA template.

The ternary nucleotide groups of the tRNA molecule that carry nucleotides matching the codons are called anticodons.

The weak hydrogen bonds formed between the nucleotides of the codons and the anticodons cause the tRNAs to be sequenced in a certain order, which in turn causes the amino acids they carry to be sequenced in the order expressed in the codons. The event occurs in the ribosome.

ACTIVATION OF AMINO ACIDS REQUIRED FOR PROTEIN SYNTHESIS:

Amino acids must be activated before they can bind to the tRNA. This is accomplished by the phosphate group binding to amino acids from ATP molecules. Phosphate binding takes place with the help of the amino acyl synthetase enzyme. The activated amino acid binds to the appropriate end of the tRNA.

The explanations made so far show that protein synthesis occurs as a result of certain steps.

These steps are as follows:

1- Transcription: Transcription of genetic information from the meaningful sequence of DNA molecule into m.RNA language.

Thus, the resulting m.RNA sequence passes to the cytoplasm. Ribosomes attach to this sequence through their subunits.

2- Translation: (Read): The sequence of amino acids according to the genetic code given by DNA.

The tRNA molecules carrying amino acids bind to the ribosomes through their large subunits. Weak hydrogen bonds formed between two nucleotide sequences (between mRNA and tRNA) play a role in this binding.

Thus, as the ribosomes slide through the m.RNA, tRNA molecules carrying the anticodons suitable for the mRNA codons begin to attach to the ribosomes in sequence according to the order of the codons. Therefore, the amino acids they carry with them begin to be sequenced and peptide bonds are formed between them. Protein production takes place.


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How to Use Protein Powder

As one of the body's most basic needs, the source from which you take the protein makes a difference in terms of digestion and absorption of the protein in the body. In this respect, whey protein is digested more quickly than other protein foods, but since it is in a different form from proteins from natural foods, the process and results of its use differ. In our article on how to use protein powder, which has an important place in the life of athletes and bodybuilders, we will discuss the usage patterns that you can prefer in order to get the most efficient results.

Effect of protein powder on your muscles

Protein is necessary to prevent damage to your muscles, especially after a hard workout. From a perspective, training and muscle exercises result in decreased muscle strength, destruction of tissues and fatigue.

In this case, when you consume protein, your muscles begin healing and new tissue formation.

Consequently, an increase in muscle mass, appearance and increase in muscle strength is observed. In other words, regular muscle training and regular protein intake to support this process helps the muscles to develop in the desired form.

How to use protein powder
When and how to use protein powder

Protein powder supplementation is important for people who form sport program when and how they use protein powder in order to obtain the expected efficiency. At this point, it is useful to know the working principle of protein powder and the effect system. In addition, it should not be forgotten that protein powder is not a substitute for general nutrition to provide protein intake.
Using protein powder before training

Consuming protein powder just before you begin your workout program and providing protein entry into the body may be beneficial to your overall body function, but you should not expect this protein to work during exercise. Because after the intake of protein, a certain period of time has to pass until digestion and absorption takes place. Therefore, you should consume your protein mixture approximately 45 minutes before the training session. In this way, you make an early move to repair the tissues in your body and while your muscles get damaged during the training, the protein that is necessary to return to their original condition is present in your body.
You may be interested in: Is it Right to Replace Protein Powder with Dinner?

Using protein powder during training

In the course of training, where protein intake is not commonly preferred, if you eat or drink something, blood is pumped into the stomach to perform digestive function. The concentration of blood in the body around the stomach means that the blood is not present where it should be located to support your muscles during training. This is not a problem for people who do cardio , because energy needs are high, but those who do weight training may want to collect blood at different points in the body.

How to use protein powder
Using protein powder after training

Protein consumption after training is of great importance for the development of muscles and repair of muscle tissues. The body needs energy immediately after the training is completed, and the resource to be consumed is sought to restore the lost energy. The body can easily digest nutrients and absorb more quickly after long periods of hunger and after intensive training. The average intake of 50 grams of protein after training is generally sufficient and it is recommended that you do not exceed the - / + 10 grams positively.

The amount of protein you take into the body is as important as when you take the protein into the body.

It is recommended that you consume protein within 40 minutes of training. This period is the period in which the protein requirement in the body is maximized. However, the fact that you are taking protein within 40 minutes of training does not mean that the energy lost by the body during the training is regained. After the exercise, after a period of snacking after the protein powder product, you can gain the lost energy more easily.
Using protein powder before sleep

You often come across negative statements about eating before going to sleep. While these statements are largely true, the situation may differ when it comes to protein. Carbohydrate consumption before sleep is not recommended. This is due to the fact that carbohydrates give energy to the body , but you cannot spend this energy during sleep, so you can gain weight. Drinking a low carbohydrate protein mixture 1 hour before sleep time does not cause any problems in this respect, but after the training activities you perform during the day, the muscles are still recovering itself, it is advantageous to make protein input to your muscle tissues during sleep.

Bodybuilders and athletes commonly take casein protein before sleep.

Casein protein is absorbed more slowly than whey. With this feature, casein protein is digested only during the 7-8 hour period, which is the average sleep time, and sleep helps to develop the muscles during sleep while the body is full of protein.
You may be interested in: Is Protein Powder Stored in the Refrigerator?

How to use protein powder
Using protein powder for breakfast

Similarly, after the training, the body's need for energy and the consumption of resources that can be converted into energy in the body due to this need arises after sleep. Immediately after awakening, the body is in general hunger. For this reason, breakfast is the most important meal you will get throughout the day. After waking up, the body is ready for digestion in the early hours of the morning and the food consumed is quickly digested.

Therefore, starting the day with a protein-rich breakfast ensures that you are energetic throughout the day.

The foods you should prefer to eat protein-based breakfast; meat, eggs, milk, various nuts and various dairy products. If you don't have time to wake up and need breakfast, you can also choose to mix protein powder, but you should know that eating a meal is not a substitute for a natural breakfast.


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What to eat before and after sport

You should pay attention to what you eat before or after the sport. Whether you are a professional or an amateur; The role of nutrients is very important for your exercises.

Energizing nutrients

With the right amount of calories, nutrients and liquids to be taken with a balanced diet, you can have the necessary energy and power.

Carbohydrates are one of the most important nutrients that provide energy for the body. The choice of complex carbohydrates is more important during sports. They are abundant in cereals, fruits, vegetables and dairy products.

Proteins are important for muscles, but there is a perception that high protein uptake enlarges muscles. However, this is only a rumor. Muscle growth is only possible with sports and weight training. Only adequate protein intake is sufficient for muscle formation.

Taking more protein than the body needs can cause:

• Can be stored as oil,
• Increases the risk of calcium loss,
• Causes the kidneys to over work,
• Carbohydrates can cause fatigue when taken in place.

Getting enough fluid

Adequate fluid consumption is necessary to perform well during and after sports. As important as preventing the body from dehydration, it is also important not to consume much water.

The easiest way to tell if you have enough fluids is to look at your urine color. A light yellow color indicates that sufficient liquid has been taken.

Before sport

You should get the nutrients your body needs before exercise. You should eat 2-3 hours before the sport. But if you are in a hurry, you can have a snack for 30-45 minutes before the sport.

Before sports, do not consume foods that are high in fat, protein and fiber. This kind of food slows down the digestive system and can cause cramps and weakness.


Before the sport, you can choose the following snacks:

• Oatmeal on a small plate,
•Skimmed milk,
• Fruit (apple) or juice,
• A slice of bread with honey or jam.

During sports

Carbohydrate-rich nutrients can be consumed during exercise for more than one hour. Such foods can prevent bowel problems.

After sport

If you have worked hard and long during sports, your need for energy and the necessary nutrients will increase. Try to consume something in the next 45 minutes after the sport. Because the blood pumping rate of the heart continues in this 45 minutes, the electrolytes are renewed to provide the necessary energy for the muscles and muscles are repaired.

Your meals may contain carbohydrates, proteins and small amounts of fat. For example, you can choose:

• Whole wheat bread, chicken and skim milk,
• Whole rye bread, brown rice and cheese,
• Vegetables, white meat and brown rice.

If you are not very hungry, you can also choose from balanced snacks. For example:

• Yogurt and fruit
• Banana and skim milk


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Damages of muscle building drugs

Having a good looking body does not mean that we are healthy individuals. Since most people are not satisfied with the body structure, they start using some medicines to improve their body. However, bodybuilding drugs have some side effects and threaten overall body health. In many recent studies, young people aged between 15 and 35 use drugs unconsciously to improve their body, and the increase in this ratio is being met with concern in the scientific world. Unfortunately, young people, as soon as possible to have a muscular body various testosterones, hormones, Creatin, L-Carnitine and many more drugs are used.

Some of these are obtained from sports halls and some from street vendors. They can be nutritional supplements with muscle builders, fat burners and all kinds of vitamins. They should not be confused with ergogenic aids used for intense training. Because there is no harm to athletes who do intensive training. However, it is recommended for those who have weak body and intense training. However, the real danger is the increase in muscle volume, which is taken as a needle or medication, the deadliest being those containing seratonin.

Too much overdose in the body destroys the balance of all hormones. The body does not produce hormones due to the hormone being taken externally. Eventually, the male hormone testosterone, due to the discontinuation of secretion leads to impotence. The pancreas, which produces significant secretions, is paralyzed. It may cause kidney problems in later years. If you continue to use this medicine, your body system will completely collapse. Even after the discontinuation of the drug, blue perspiration was observed during the days when the remains left the body. But if the drug is not discontinued, the result is definitely death.



As can be seen, the damage of bodybuilding drugs known as bodybuilding protein powder is much greater than predicted.

Drugs that inflate the muscles by disrupting the balance of the human body, causing the bankruptcy of organs in a short time. The use of these substances, which are commonly used by sportsmen, is often used to improve performance. According to the researches, 51% of men and 29% of women who use sports nutritional support. Why they use support to the question, "to increase endurance in sports, energy to relieve fatigue during sports, to increase muscle mass, toxin-purifying effect by removing foreign substances from the body and creating fat burning to accelerate weight loss" I got answers.

When I asked about the most used products, I found out that they are vitamin mineral complexes, creatinine, amino acid mixtures, vitamin C, L-carnitine, pollen, L-glutamine and special sports bars. In my horrified work, when I asked who suggested it, I received "coaches, brochures and magazines, doctors and pharmaceutical representatives".

I asked about the side effects. In general, complaints of "excessive fat, growth of calf muscles in women, decreased sexual power, blood pressure drop and allergy" emerges. Thus, I researched the active ingredients of the products used and the health problems caused by the sportsmen.



Creatin: Creatin, an amino acid, is found in meat, fish and chicken. Used to increase muscle mass. But for those who do normal physical activity for health, it has more harm than effect. Prolonged use may cause liver, kidney damage, electrolyte disturbances, fluid loss, increase in blood pressure, digestive system complaints and muscle cramps. Caffeine: caffeine, which is more stimulant, is used to regulate muscle contraction, reduce fatigue, gather attention, increase stamina and break down free fatty acids in the blood. Headache, irritability, increased urine output, heart rhythm disturbances are among the health problems seen.

Sodium bicarbonate: Also sold under the name of alkali salts, these products are used to prevent accumulation of lactic acid that accumulates in muscle cells and causes fatigue symptoms. Abdominal pain, diarrhea, digestive system complaints, muscle spasms and heart rhythm disorders are the most important complaints. Amino acid or protein powders: commonly used by bodybuilders. It is used to improve muscle size and strength. It is warned that excessive protein consumption may increase muscle mass at a certain dose, but it will also have a fat effect in long-term use. The use of pollen has no positive effect on athletes. In fact, pollen, air contact with bacteria and fungi to create an environment suitable for the growth of allergy, asthma, uritiker causes health problems such as occurrence.



In recent years, especially in the big cities, the number of products that are sold in some sports halls and ministerial permission is in great demand by young people. Bodybuilding athletes and sports physicians draw attention to these easily found products. Abroad prescription in Turkey even though these drugs are sold heryerdе easily found еderk that promises a muscular body, can lead to death. Food supplements used by athletes are now sold in many places from markets to sports halls. These products that yapan make muscle, increase energy and accelerate fat burning ıy are dangerous when used unconsciously.

These products, which are sold without prescription, cause many problems from kidney diseases to sexual diseases and can lead to death. orders over the Internet, although it is banned in Turkey еdilеn products is increasing with each passing day. When it is used for a long time, it enlarges the breasts in men and leads to hair growth in women. For this reason, products not approved by the Ministry of Agriculture and Rural Affairs should not be used. After all, we need to give the following advice to young people who want to improve their body at home or who are obsessed with fast bodybuilding.

The increase in muscle mass of young people is equal, and animal protein, meat, milk, egg is a well-known but inaccurate memorization. Those who are engaged in intensive sports, athletes, especially those interested in bodybuilding, think that they need additional protein to develop their muscles. However, it is possible to have strong muscles even without taking any animal protein. Professor Dr. Colin Campbell's long-standing China Study has shown that excess protein can increase the risk of cancer.

Taking these studies into consideration, especially our young people should be very sensitive and careful about this issue. I wish you healthy exercises without drugs.


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How did Alican Kubur, bodybuilding champion, prepare for the competition?

Alican Kubura, yet won the championship at the age of 21 participating in bodybuilding competitions Turkey. Then the world took second place in this field.

We talked to Kubur, who is currently a trainer at a gym, about how he prepared for the championship, his nutritional program, his goals and his recommendations for those who want to lose weight with those who do sports.

What was your intention to start sports?

Total weight gain. I was a very weak boy in high school. I was about 55-60 pounds. For this reason, I started sports to gain weight.

What did you do in the field of sports?

"I have four years of professional basketball. I played in Darüşşafaka for two years. Then I became one of the five people who were transferred to Anadolu Efes in a friendly match. Two years later, my license was canceled due to unpleasant events. My basketball life ended there. I was already a little weak in playing basketball. I was staying very weak and wanted to gain weight compared to my group of friends. I started fitness to gain weight. "

TURKEY AND THE WORLD CHAMPIONSHIP SECOND
What are your achievements?

"I participated in four competitions in total. 'Istanbul Youth Bodybuilding Championship', from there I got valedictorian 'I qualify to enter the Marmara Region Bodybuilding Championships. Here also I received valedictorian' Turkey Championship 'and' National Team 'I qualify to enter the selection. Kocaeli in 2013 'held at the' -75 young men in Turkey Championship got Turkey championship in bodybuilding categories. because of this success no longer had permission to go abroad. and in 2015 the WABB to Bodybuilding and Fitness Federation by the Universe held in Albania world Championship in their I took second place in my age category. "

"PREPARATION PROCESS IS DIVIDED IN TWO"
How do you prepare for the championship?

"The preparation process is six months. It is divided into two. The 'Bulk Period and the Definition Period'. The first three months are the 'Bulk Period' (the bulking and weight gaining process that requires more caloric intake than spent). During this period, carbohydrate and protein are taken in high amounts. It is a period to fully grow and increase muscle.This is a period of 'defination' (after the muscle building period, the muscles become visible and the muscles become visible). and enter the contest form after burial "

"MY TARGET WORLD CHAMPIONSHIP"
What are your future goals?

"To win the World Championship at the Universe World Championship next year. And then I'm thinking of opening my own saloon."

"SPORTS HALL SOCIALIZES"
Recently there has been an increase in demand for gyms. The diversity of the gym is worth noting. What do you attribute this to?

"Gyms are the places where the most socialization of today. This inevitably encourages people to be interested in sports. People prefer gyms for both socializing and doing sports. Because the best socializing areas of the people are gyms. This is my personal opinion. And that's what I see. "

Is sports for the body, for slimming or for health?

"Sports is primarily done for a healthy life. When you return to the healthy weight you want to live now when you say I'm living for health, you put a target in front of you. This would be weakening, body or any target. You set the target no longer. But no matter what the target. on condition that it does not go out of health. "

"70 percent of this work is done in the kitchen"
So, what do you recommend to those who start sports with the goal of slimming?

"First, 70 percent of this work is done in the kitchen. They should prepare themselves a very good nutrition, help. I'm sure if they stay away from food like cookies next door and do sports, I'm sure they'll lose weight. "

Again in this context, what would you recommend to those who come to do sports for the body only?

"I recommend to those friends: They need to get enough protein, carbohydrates, vitamins and minerals, so that their body reacts in their training. Likewise, they need to know that 70 percent of this work is done in the kitchen. They need a real nutrition program and training programs. When the two are combined, both people who want to have a body will be happy and people who want to lose weight will achieve the weight they want. "

"THERE IS NO SLIMMING WITHOUT EXERCISE"
Why is it difficult to lose weight?

It's not that hard for me. There is a daily amount of calories that a person needs. If you feed under this amount, your body will inevitably consume the fat stored in the body. And that will lead you to weakening. But this will not be without exercise and without sport. If you support this with the sport, you will certainly lose weight.

"WALKING ONE HOUR PER DAY"
What would you recommend to people who cannot afford to come to the gyms?

"They take everything out of their lives with bread and sugar. I suggest that they walk for an hour or 40 minutes a day in parks and on the beach. They will certainly lose weight. And they should take care of three meals a day. Breakfast should be rich but the bread and sugar will not be good nutrition. they should have taken the last carbohydrate before eight in the evening, because we're in the autumn season and the metabolism is now slowing down.

"DO NOT PROTEIN POWDERS
'The body is used to make medicine' is a very talked about. What do you say? Did you use it?

"Let's not look at it as a medicine. They pass under the name of food supplement approved by the Ministry of Agriculture and Health. Certainly not under the name of medicine. I used it myself, of course. I ask you not to look at protein powders as drugs. Because they are not drugs. These B, C, A vitamins they are definitely not drugs, and if they read on them, they will see the words 'Food Supplement' under these names. They can supply the vitamin and mineral that they need from food supplements. Therefore, I recommend not to look at them as medicines.

Was there doping in the supplements you were using?

- It certainly didn't. The raw material of protein powders is whey.

"BODY SPLASH CAN BE DELAYED"
Does using them make body problems later in life?

So you used them, and your body has reached a certain point. You are 40-50 years old. And you stopped practicing. There will be a defeat of gravity already given by old age in your body. Your body will show extra resistance to this gravity as you have been doing sports before and there will be no sagging or problems as thought. Only places such as your muscles, arms, shoulders, chest and back will return to your old natural form because you do not practice. Because extra strength and performance are not applied. Now he's used to everyday life. No exercise, no sports, the body will inevitably return to the old. Sagging is inevitable in old age. But you can avoid doing sports. 50-year-old people who think their body will hang, can do this by postponing their 60s to 65 years old. And they lead a healthy life.

So, if we use these supplements, can we say that there will be no problem in our later years?

Yeah. It certainly wouldn't have any drawbacks. Your body returns to whatever it is. And you experience the situation that old age gives you. You can postpone this with sports.


41AXX
Protein2o Low Calorie Whey Protein Drink, Variety Pack, 16.9 oz (Pack of 12)

Ensure Enlive Advanced Nutrition Shake with 20 grams of protein, Milk Chocolate, 8 fl oz, 16 count

Should we gain weight first to build muscle?

No, not necessary. As soon as you start to work out your weight, your body will react to it. In the first days, your muscles will ache, then after the formlessness has slowly disappeared and your muscles have adapted to the exercises, these pains will be reduced, or even disappear completely.

Micro tears occur as a result of strain on the muscles during weight training. These tears are repaired by certain mechanisms of the body during the resting process. During this repair process, the nutrients taken into the body are used. The most active of these foods are water, protein, vitamins and useful fat derivatives. Repairing these tears causes thickening and strengthening of muscle fibers. In this process of expansion and repair, muscles need more than the nutrients and water they normally need. This need makes us feel as the brain is hungry and thirst for thirst. The hungry body wants to consume more nutrients than usual. With the structure of the nutrients taken in the muscles and the increase in the amount of water held in the body, weight gain occurs in a natural process. The water retention of muscles can be misunderstood, since most of our body is made up of water, the expanding mass wants to have more water in it. This is a completely natural condition, and it is a mistake to get the wrong impression of artificial swelling of the muscles. Can you think about here, does every weight worker gain weight? No, of course not. Healthy weight gain through weight training depends entirely on a balanced diet. In this process of demolition-structuring, if you set a diet to gain weight, you gain weight, if you set a diet to lose weight, you lose weight, if you want to stay constant weight, you will stay at that weight. As we always say, if you stay at a fixed weight and do the right training, you will tighten up and examine. Of course you can think of this as thickening the shoulders and arms and thinning the waist.
Can we gain weight first and then build muscle?

Yes, maybe. But you're trying unnecessarily. A large portion of your weight will be fat, and it will still return as fats that need to be burned, even when you build muscle. The loss of unhealthy foods you will turn to gain weight will remain as a profit. However, if you start to gain weight during weight training instead, your weight will be a very large part of the muscle. Yes, you may still have fats to be burned, but you'll save time because you're not doing much less and not twice. Ultimately, your muscles are in shape and coarse, but the best image can be achieved with low fat content and a detailed image.

Are We Absolutely Lubricated When Gaining Weight?

No, you won't. At least you can keep it at reasonable levels and keep your abdominal muscles at a level to see. The easiest way to achieve this is through a good diet plan during the demolition and repair cycle. Unnecessary caloric intake should be avoided, protein should be taken as much as the muscles need, and more or less carbohydrates should not be consumed. If this balance is achieved, slow but lean weight can be taken. As a result, in order to have a lean muscular physique, it is unnecessary to first gain weight and then start training. The right option would be to combine a healthy and purposeful nutrition plan with appropriate training. The most sensible option to gain weight and lose weight is to create an appropriate training and nutrition plan.


40AXX
Ensure Enlive Advanced Nutrition Shake with 20 grams of protein, Milk Chocolate, 8 fl oz, 16 count

Muscle Milk Pro Series Protein Shake, Intense Vanilla, 32g Protein, 11 FL OZ, 12 Count

Slimming by Eating Meat: 3-Day Weighted Protein Diet

Almost everyone in a short time to get rid of excess weight and form, but do not want to be hungry while doing so. At this point in the center of foods that keep satiated diets stand out. One of these is the protein diet.

The protein diet, which is often used by athletes and people who want to lose weight fast, is a diet based on protein consumption. Protein foods do not cause frequent hunger due to their lower glycemic index and weaken them by keeping them full. At the same time, the weight of the protein diet is not taken back at the same speed is preferred by people who want to get into shape.

So let's learn together what is a protein diet, how to do it, if there is any possible harm.

What is a protein diet?

Protein diet, red meat, chicken, fish, milk, yogurt, egg-rich, protein-rich, based on the consumption of low-fat foods, no carbohydrate and sugar-free diet.

The nutrients included in the protein diet not only enable the metabolism to work fast, but also burn fat as in other shock diets. Thus, it becomes more likely that the given weight is permanent.

While digesting the proteins that assume the growth and continuity of tissues such as muscle, bone and blood, it is easier to burn calories because more than twice as much energy is consumed as carbohydrate or fat digestion process. Because high-protein diets protect muscle tissues and people with high muscle mass is known to lose weight more easily.

Before going on the diet list, it is worth mentioning briefly. Fast and easy weight loss in a short time in the protein diet red meat, white meat, eggs, milk, buttermilk, yogurt and legumes are free carbohydrates, sugary foods, high-sugar vegetables and fruits are included in the prohibited class.

So how do you make this miraculous diet that you will consume and lose weight?

How to make a protein diet: 3 days to lose 3 pounds of protein diet list
the scibosni
the scibosni

First of all, you should remember to consult your doctor before applying the protein diet and make sure that you use the diet list that it will prepare according to your values.

We'll share a sample diet list that is claimed to lose 2 to 3 pounds in 3 days and is also known as the "Rare Saddler Protein Diet". This diet is between five hours between meals, is a very thirsty diet should take care to drink 2 liters of water per day. You can also consume tea, coffee and green tea without sugar.

1 day:
When waking up, before breakfast: A glass of alkaline water.

Morning: 3 tablespoons oatmeal and 3 egg white omelet prepared, 3-4 sharp peppers, plenty of greens, tea without sugar.

Lunch: 4 pieces of meatballs prepared from lean ground beef, plenty of green salad.

Snack: A bowl of fat-free yogurt, 10 raw almonds.

Dinner: A bowl of soup, green salad.

2 days:
When waking up, before breakfast: A glass of alkaline water.

Morning: One boiled egg, curd cheese, plenty of greens and green tea.

Snack: 3 walnuts.

Lunch: One serving (120 grams) grilled fish, green salad.

Dinner: 1 bowl of lentil soup, green salad.

3 days:
When waking up, before breakfast: A glass of alkaline water.

Morning: 3 eggs, a spoonful of curd cheese and 2 bunches of parsley omelette prepared, green pepper, sugar-free tea.

Meal: 1 glass of buttermilk.

Lunch: Grilled chicken breast, green salad.

Dinner: 1 bowl of lean yogurt in 5 spoon oatmeal, a kiwi, a walnut, a teaspoon of cinnamon, a teaspoon of flax seed, a tablespoon of wheat germ prepared by putting the oil burner.

Is it harmful to do a protein diet?

There is also the possibility that a low-carbohydrate and high-protein protein diet may adversely affect the body. These risks can be listed as follows:

Excess protein leached from kidney tissue can cause kidney disease and kidney stone formation. People with chronic renal failure or kidney stones should never follow a protein diet.
Protein-weighted nutrition increases blood cholesterol, which can lead to heart disease.
Constipation problem may be experienced due to the low pulp content of consumed foods.
Consuming too much protein increases the amount of ketone body in the body and occurs in a condition called "ketogenesis". This may cause the person's mouth and skin to smell.
Since the sugar that the body needs is not taken during the diet program, the person may feel tired, sluggish, stressful and may have problems focusing.
As we have emphasized before, like all diets, you should consult your doctor / dietitian before you start protein diet and start this diet with his approval and instructions if necessary. Remember, nothing is worth more than your health.


39AXX
Muscle Milk Pro Series Protein Shake, Intense Vanilla, 32g Protein, 11 FL OZ, 12 Count

Protein2o Low-Calorie Protein Infused Water, 15g Whey Protein Isolate, Harvest Grape (16.9 Ounce, Pack of 12)

55 years old and over

According to research, intermittent training provides more benefit to the elderly. You can continue the exercises in Ramadan.

A study conducted by the Mayo Clinic revealed that the form of exercise called 'interval training' significantly energized the muscles and reduced the aging of the muscles. Compared to other exercise techniques, the 'mitochondrial' organelle, which provides energy to the cell, provides a much healthier work of 'intermittent training', a person's full-capacity work for a certain period of time, a certain period of time to rest. For example, if the person is pedaling on the bike at full capacity for 4 minutes, he must rest for 3 minutes. In this way, when 3 sets are repeated, part of the 'interval training' is completed.

Work out light weight for muscle mass

Investigating the cell mobility of 72 healthy people aged between 30 and 64 years, the researchers had many exercise techniques, including 'intermittent training'. At the end of 12 weeks, they determined that the most effective exercise method was muscle weight training techniques. Experts, the most energy to the muscles to stay young and exercise technique that 'intermittent training' is stressed.

Mobility in 400 genes

Professor Sreekumaran Nair underlined that there was a major change in the genes of the 'intermittent trainers'. In weight workers, this figure remained only 74'de. The difference between the elderly clearly reveals the rejuvenation effect of 'intermittent training'. There are mobilities in the 400 genes of the elderly working with this method, while the number of mobility in the genes of the elderly working with weight is 33 ”.

Şişli Florence Nightingale Hospital Orthopedics and Traumatology specialist Assoc. Dr. Contact Neslihan directly

Do not forget to take protein

Itibaren From the 40s onwards, there is a significant decrease in the amount and function of the musculoskeletal system during the aging process. Mankind's biggest dream is to slow down the aging process. Nowadays, experts think that aging will be slowed down by preventing loss of muscle quality and strength. Because it is known that aging occurs with the decrease in muscle mass and functions. In addition to muscle loss during the aging process, the number and function of mitochondria in muscle cells is decreasing. Thus, the muscle cell produces less energy and muscle weakness develops. The antioxidant activity of the muscle against free radicals decreases and oxidative stress increases. In the elderly, in addition to increased protein requirements, decreased protein intake may play a role in increasing muscle and bone mass loss.

Eliminate muscle weakness

The most effective way to combat muscle weakness is to prevent or eliminate many problems of old age. The most successful method of this struggle is adequate exercise and adequate protein intake. We can slow down muscle loss even by increasing our activities in walking, gardening or household chores. It is important for older people to take 1 to 1.5 grams of protein per kilogram per day, and it is important to distribute it over three meals. It is known that increasing vitamin D intake increases muscle strength and function and reduces muscle loss.

Can you exercise while fasting?

Fasting does not prevent you from exercising. The ideal exercise for fasting is walking, swimming and cycling in the morning . It should be done in the early hours of the morning or 1 hour before the iftar, or 2 hours after the iftar.

What types of exercise should be by age?

45-55 years: 40s are the ages where health problems occur. With the aging process, metabolism begins to age and muscle mass decreases. Weight gain is inevitable if you do not exercise. Estrogen in women begins to decrease the amount of testosterone in men. 5 days a week 30 minutes non-demanding hiking, cycling can be done. Time can be increased over time.

55 years and older: Walking, leaping 40 times a day, swimming is ideal for those ages. At these ages, physical activities can be performed with weight-bearing exercises on a daily basis. One out of two women aged 50 and over is facing a bone fracture during her life due to osteoporosis. Men are only affected. Exercise, especially weight training, plays an active role in the fight against osteoporosis.


37AXX
Protein2o Low-Calorie Protein Infused Water, 15g Whey Protein Isolate, Harvest Grape (16.9 Ounce, Pack of 12)