September 28th, 2014 
Markus33
Muskelaufbau
Wenn Du Muskelaufbau betreiben willst, dann brauchst Du dazu zwei Dinge. Diese sind zum einen die richtige Ernährung und zum anderen das richtige Training. Erfolgreicher Muskelaufbau funktioniert am besten mit den gesündesten Lebensmitteln. Das ist eine der wirksamsten Vorgehensweisen.
Muskelaufbau durch gesunde Lebensmittel
Ein paar Muskeln braucht jeder, um eine gute Figur zu machen. Sind diese nicht vorhanden, sieht auch der schlankeste nicht sehr attraktiv aus. Bei einer Diät ist nicht nur das Abnehmen wichtig, sondern auch der Muskelaufbau. Durch gut ausgebildete Muskeln verbrennt der Körper wesentlich mehr Kalorien. Und das nicht nur während des Trainings, sondern auch in der Ruhephase. Man ist gesünder, fühlt sich vitaler und sieht auch noch attraktiver aus.
Es geht hierbei aber nicht um Muskelpakete, wie sie die Bodybuilder gerne vorzeigen. Nein, wir wollen die Muskulatur nur so gut ausbilden, damit der Körper gut geformt und die Knochen und Gelenke gestützt werden. Der positive Nebeneffekt kann sein, das schon lang vorhandene Beschwerden wie z.B. Rückenschmerzen dadurch sehr bald der Vergangenheit angehören. Muskelaufbau steigert das Leistungsvermögen und erhöht den Stoffwechsel, wodurch die Fettpolster in Muskelnähe effektiv verbrannt werden.
Radfahren!
Joggen!
Die Kombination macht`s!
Ausdauertraining zum einen durch Joggen, Walken, Radfahren etc. und zum anderen das Muskelaufbautraining durch z.B. Liegestützen oder Sit-up´s.
Die Ernährung durch gesunde Lebensmittel ist dabei aber genauso wichtig wie das Training. Durch schlechte Ernährungsgewohnheiten tut sich der Körper sehr schwer, Muskeln aufzubauen und auch in Form zu halten.
70:30 wird empfohlen
Das soll heißen, unser Muskelaufbauprogramm sollte sich aus 70 Prozent richtiger Ernährung und aus 30 Prozent passender Fitnessübungen zusammensetzen. Denn am Ende zählt nur der Erfolg. Und das Ergebnis kann sich optisch sehen lassen.
Welche Lebensmittel sorgen für gesunden Muskelaufbau?
Ausreichend viel Wasser trinken!
Wasser:
Der gesamte Körper besteht ja größtenteils aus Wasser, somit auch die Muskeln. Deshalb die Empfehlung mindestens 1 bis 2 Liter stilles Wasser täglich zu trinken. Sollte man täglich Nahrung zu sich nehmen, die einen hohen Flüssigkeitsgehalt hat, genügen auch 1 bis 1,5 Liter Wasser pro Tag. Solche Nahrungsmittel sind z.B. Gemüse, Salate, Obst oder Sprossen.
Spinat:
Spinat enthält Nitrate, durch die im Körper Stickstoffmonoxid produziert wird. Dieses Stickstoffmonoxid senkt das Risiko von Schlaganfällen, Herzinfarkten und Thrombosen. Die Nährstoffe im Spinat haben auch positive Einflüsse auf den Blutdruck, den Zellstoffwechsel und das Immunsystem. Aber was uns hier auch interessiert ist, das die Nährstoffe im Spinat das Muskelwachstum erleichtern.
Vitaminreiche Beeren
Beeren:
Durch einen hohen Vitamingehalt und Antioxidantien, profitiert auch das Muskelgewebe von Beerenfrüchten. Sie regen den Muskelaufbau an und fördern die Gesundheit.
Broccoli! Kohlenhydratarm und Proteinreich
Broccoli:
Dieses Gemüse ist sehr Kohlenhydratarm, aber gleichzeitig sehr reich an Protein. Man sollte es daher mehrmals wöchentlich essen, um die Vorteile dieses Gemüses zum Aufbau der Muskulatur zu nutzen.
Bohnen:
Bohnen wirken sich positiv auf den Blutzuckerspiegel aus, da ihre Kohlenhydrate nur langsam verdaut werden. Zum Muskelaufbau trägt das in den Bohnen enthaltene Zink bei. Der Stoffwechsel wird durch die vorhandenen Ballaststoffe begünstigt.
Fisch:
Zum Muskelaufbau sollte man Proteinreich essen. Ein bis zweimal Fisch pro Woche ist zu empfehlen, da Fisch ein wahrer Proteinlieferant ist.
Nüsse! Sehr Proteinreich
Nüsse:
Nüsse sind ebenfalls reich an Protein und deshalb auch gut zum Muskelaufbau geeignet. Sie enthalten auch noch Kalzium, Magnesium, Eisen und gesunde Fette.
Posted in
Has anyone shopped at Liberty Flights Vapor Store located in 518 West Union Ave?
824474 85246Some actually select articles on this internet site , bookmarked . 342003
431075 967482Outstanding post, I feel blog owners ought to larn a good deal from this internet site its rattling user friendly . 392224
320412 668500Hey! I basically wish to give an enormous thumbs up for the very good info youve got here on this post. I will likely be coming back to your blog for more soon. 664028
721400 107738Greetings! Quick question thats completely off topic. Do you know how to make your site mobile friendly? My weblog looks weird when viewing from my iphone. Im trying to discover a template or plugin that may be able to fix this dilemma. Should you have any recommendations, please share. Appreciate it! 147938
642876 118931if the buffalo in my head could speak german i would not know a god damm thing. What i do know is that the language of art is out of this world. 726982
150863 273598You produced some decent points there. I looked on the net towards the issue and located a lot of people go together with together along with your internet web site. 948300
642082 848235Wanted posting. Loads of outstanding writing here. I wish I saw it identified the internet site sooner. Congrats! 496786
211691 671888Yeah bookmaking this wasnt a high risk determination outstanding post! . 72696
400020 649507I ought to test with you here. Which is not 1 thing I normally do! I enjoy studying a submit that will make individuals think. Also, thanks for allowing me to comment! 363299
323799 563967Hi there for your private broad critique, then again particularly passionate the recent Zune, and furthermore intend this specific, not to mention the beneficial feedbacks other sorts of every person has posted, will determine if is it doesnt answer you are looking for. 737727
209830 138526Would love to perpetually get updated excellent blog ! . 155998
709446 118635I visited a great deal of website but I believe this 1 contains something extra in it in it 709162
704024 901734Most what i read online is trash and copy paste but i think you offer something different. Maintain it like this. 269041
288811 430708Yay google is my king assisted me to uncover this outstanding internet site! . 443663
730714 909669I just added this blog to my rss reader, outstanding stuff. I like your writing style. 301324
457165 728377Ill create a hyperlink to the internet page about my personal weblog. 401147
718800 420034I see something actually intriguing about your internet site so I saved to bookmarks . 781246
187323 235503Whoah this weblog is magnificent i actually like reading your articles. Keep up the excellent paintings! You realize, a lot of persons are looking round for this information, you can aid them greatly. 672341
476270 287152I see which you are utilizing WordPress on your blog, wordpress could be the finest. :~- 134263
893188 367014Id must consult you here. Which is not some thing It is my job to do! I spend time reading an post that could get individuals to believe. Also, several thanks for permitting me to comment! 497703
758395 442437BTW, and I hope we do not drag this too long, but care to remind us just what kind of weapons were being used on Kurds by Saddams army? To the tune of hundreds of thousands of dead Talk about re-written history 380610
79825 720696 An fascinating discussion is worth comment. I think that you ought to write far more on this subject, it might not be a taboo subject but usually folks are not enough to speak on such topics. Towards the next. Cheers 477278
313853 475903Thanks for helping out, superb information . 605511
67331 258306very good post, i definitely adore this website, maintain on it 78689
277249 149779The book is fantastic, but this review is not exactly spot-on. Being a Superhero is a lot more about selecting foods that heal your body, not just eating meat/dairy-free. Processed foods like those mentioned in this review arent what Alicia is trying to promote. In case you arent open to sea vegetables (and yes, Im talking sea weed), just stop at vegan. 29657
492007 484714Id always want to be update on new blog posts on this internet web site , bookmarked ! . 466389
730769 26605Thank you for having the time to discuss this topic. I truly appreciate it. Ill stick a link of this entry in my internet site. 548531
582426 700416Just wanna remark that you have a very good internet website , I like the layout it truly stands out. 600429
583695 325221Thanks for providing such a great post, it was superb and really informative. Its my 1st time that I pay a visit to here. I found plenty of informative stuff inside your write-up. Maintain it up. Thank you. 887724
Best Cheap Proxies
I found a great…
11431 141767Wow! Thank you! I always wanted to write on my website something like that. Can I incorporate a portion of your post to my website? 371916
471240 350341Thank you for your information and respond to you. auto loans westvirginia 216677
711248 853395Im having a small problem. Im unable to subscribe to your rss feed for some reason. Im employing google reader by the way. 801034
Can someone recommend Dresses and Chemises? Cheers x
660360 323112Cool text dude, keep up the excellent function, just shared this with the mates 656414
Hey there! Do you use Twitter? I’d like
to follow you if that would be okay. I’m absolutely enjoying your blog and look forward to new posts.
713804 315483I got what you intend, saved to bookmarks , quite decent web website . 772464
641735 339092Satisfying posting. It would appear that a lot of the stages are depending upon the originality aspect. Its a funny thing about life in case you refuse to accept anything but the top, you quite often get it. by W. Somerset Maugham.. 494694
hey there and thank you for your info – I’ve definitely picked up anything new from right here.
I did however expertise a few technical issues using this website,
as I experienced to reload the site many times previous to I
could get it to load properly. I had been wondering if your web
host is OK? Not that I am complaining, but sluggish loading
instances times will often affect your placement in google and
can damage your quality score if advertising and
marketing with Adwords. Anyway I’m adding this RSS to my e-mail and could look out for
a lot more of your respective exciting content. Ensure that you update this again soon.
My page 먹튀검증사이트
Edmund Lesko
I found a great…
50714 805594Superb blog here! Also your web site loads up quickly! What host are you employing? Can I get your affiliate link to your host? I wish my site loaded up as quickly as yours lol 826106
275688 950221Hello! I just wish to give an enormous thumbs up for the excellent details you might have appropriate here on this post. I can be coming again to your weblog for more soon. 814500
Amie Erlewine
I found a great…
Hi there to every one, it’s truly a nice for me to pay a visit this website, it consists of important Information.
my web blog … 구글상위노출프로그램
If some one desires expert view concerning blogging afterward i advise him/her to go to see
this webpage, Keep up the fastidious job.
My web site – 토토사이트
Excellent blog here! Also your site loads up fast! What web host are
you using? Can I get your affiliate link to your host?
I wish my web site loaded up as fast as yours lol
Here is my blog post: 바카라사이트 (¸ÔƢ°ËÁő)
What i do not realize is in fact how you’re no longer really a lot more neatly-liked
than you might be right now. You are very intelligent.
You already know thus significantly in the case of this topic, produced me in my view believe it from a lot of
varied angles. Its like women and men aren’t fascinated until
it’s something to do with Woman gaga! Your personal stuffs outstanding.
Always deal with it up!
Here is my web-site :: 토토검증
An interesting discussion is worth comment. I do
believe that you should write more about this subject, it may not be a taboo subject but generally people
do not talk about such subjects. To the next!
All the best!!
Visit my web blog fx마진거래
Sharice Gamello
I found a great…
Leo Batra
I found a great…
919957 450721Keep up the fantastic piece of function, I read couple of posts on this internet internet site and I feel that your web weblog is truly fascinating and contains lots of superb information. 360411
I know this if off topic but I’m looking into starting my own blog and
was curious what all is needed to get set up? I’m assuming having a blog
like yours would cost a pretty penny? I’m not very internet
savvy so I’m not 100% certain. Any tips or advice would be greatly appreciated.
Thanks
Keep on working, great job!
Look into my web-site 온라인카지노
This design is steller! You obviously know how to keep a reader entertained.
Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Great
job. I really enjoyed what you had to say, and more than that, how you presented it.
Too cool!
Here is my page … 사설토토사이트
Marget Wachowski
I found a great…
Buy Fast Private Proxies
I found a great…
For most recent news you have to pay a visit internet and on the web
I found this web page as a most excellent web page for latest updates.
Also visit my blog post :: 먹튀사이트
Fritz Mckinzy
I found a great…
Great beat ! I wish to apprentice while you amend your website, how could i subscribe for a blog site?
The account aided me a acceptable deal. I had been tiny
bit acquainted of this your broadcast provided bright clear concept
Look at my homepage 카지노사이트
I every time spent my half an hour to read this web site’s articles every day along with a mug of coffee.
My web-site: 먹튀검증
Cheap Private Proxies
I found a great…
best private proxies for sale
I found a great…
Charlyn Whitehurst
I found a great…
I am regular reader, how are you everybody?
This piece of writing posted at this site is really good.
Take a look at my website; 먹튀검증
Brande Sperandio
page-description
Karolyn Valdovino
I found a great…
Dino Oelschlager
I found a great…
Clayton Hollow
I found a great…
우리카지노계열
blog topic
It’s awesome in support of me to have a web page, which is beneficial for my
experience. thanks admin
Here is my page – 비트코인마진거래
Austin Miras
I found a great…
Yolanda Dress
I found a great…
I think the admin of this web page is truly working hard
for his web page, for the reason that here every stuff is quality based stuff.
my webpage 사설바둑이
Buy Private Proxy
I found a great…
Al Zador
I found a great…
Cheap Facebook Likes
I found a great…
Buy Best Youtube Marketing
I found a great…
I visited various web pages except the audio quality for audio songs current at this site is truly fabulous.
Look into my site 먹튀사이트
Very nice post. I just stumbled upon your weblog and wanted to say
that I have truly enjoyed browsing your blog posts.
In any case I’ll be subscribing to your feed and I hope you
write again very soon!
Check out my homepage – 구글상위노출대행
bookmarked!!, I like your web site!
vqktl rrqjf 2r1a
Focus is a fundamental key to blog success, being the king of your sub-niche and moving on to broader topics (or even whole new sites) down the line.
https://twitter.com/5p7WY4OH6mrqAhQ/status/1365116665231339521