What is the glycemic index and why do people care about it in regards to losing weight?
The glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating. The glycemic index is about foods high in carbohydrates, and rates them by ow quickly they’re converted into glucose, which is the form of sugar that is found in your blood.
Foods high in fat or protein don’t cause your blood sugar level to rise much. A lot of people still think that it is plain table sugar that people need to avoid. The experts used to say that, but the glycemic index shows that even complex carbohydrates, like baked potatoes, can be even worse. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This is especially important for athletes and people who are overweight also stand to benefit from knowing about this relatively new concept in good nutrition.
How many set and reps should I use to gain muscle mass?
Unfortunately there is no magic number; it will vary from individual to individual. An “ectomorph” who is predominantly red fiber will respond better to higher repetition training, whereas a “mesomorph” who is predominantly white fiber will respond better to lower repetitions and heavier weights. However, no one is any single somatotype, most of us are a combination of all three, so there is no canned program that will yield the best results. For overall size gains, the goal of a bodybuilder, using a multitude of rep ranges, poundage’s and varying intensity will be most beneficial as well as staying in your 55-85 percent maximum range. If your max on bench press were 200lbs, using varying weights of 110lbs up to 170lbs would be your “training zone”. That does not mean you should never go above or below those poundage’s, it just means that the majority of training you do should be within that range. Typically, for hypertrophy to take place your reps should be in the 4-8 range. There is no need to ever use a weight that you cannot perform at least 4 reps with, unless your goal is pure strength. There are a few reasons that I say this, one is that when you train at 90 percent or higher of your maximum weight Type IIb muscle fibers are doing the majority of the work, and this will not do much for hypertrophy. In fact, even power lifters and Olympic lifters do the majority of their training at around 85% of their max.