We continue with the commandments of bodybuilding!
Here you can remember Part 1 and Part 2 of these commandments.
Commandment # 1: ‘Do not take Soy products, they will elevate your feminine characteristics’
Don’t worry: eating a little tofu for dinner won’t make your pecs swell until you look like Kim Kardashian. Soy has a bad reputation for having compounds that act as weak estrogens, which is why many bodybuilders worry about whether their testosterone levels will spiral downward. However, there is no evidence that nibbling on a reasonable amount of soy has a negative effect on the male physique. In fact, soy protein is considered a complete protein – meaning it contains a complete arsenal of essential amino acids. According to the results published in Clinical Nutrition, there was no difference between soy protein and casein protein in terms of muscle protein synthesis among healthy volunteers. Furthermore, estrogenic compounds may possess some characteristics that combat serious diseases.
As long as you don’t get fed up with highly processed soy foods like soy milk and the soy found in some cereal and energy bars, there’s nothing to worry about. It is always a good idea to vary protein sources, and adding a little soy protein can help accomplish this.
Commandment # 2: ‘Don’t eat breakfast before cardio to maximize fat burning’
Verdict: False (more or less)
The theory is that by doing aerobic exercise at sunrise before breakfast, you will burn more of your fat stores, as your body desperately tries to hold on to decreased carbohydrate stores. In fact, it is true that at low intensities the body will primarily burn fat for energy. But here’s the thing: Your body prefers to use fat calories during low-intensity exercise regardless of whether or not your carbohydrate stores are depleted. It is an evolutionary adaptation to help ensure that carbohydrates are available for intense stress explosions. If you intend to do interval training, for example, the rate of fat breakdown will not meet your body’s demand for energy; the system will desperately hunt for carbohydrates and even ‘cannibalize’ the hard-earned muscle protein (tissue used in a pinch). Also, it can lead to eating later with unhealthy voracious excess.
If exercising on an empty stomach works for you and you’re not doing it at a heavy pace, try to keep it up. But if you’re trying to burn a lot more calories, and find that exercising on an empty stomach leads to mental confusion and early fatigue, it’s best to grab a small snack before you start sweating. Some whey protein mixed with fruit juice or oatmeal mixed with nuts can help work.