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How to Eat Your Way to a Great Physique With Chocolate

How to Eat Your Way to a Great Physique With Chocolate

Is it really possible to enjoy tasty food AND build a great physique?

Of course, if you choose to eat the right things.

Bodybuilding isn’t all about supplements, steroids and pumping iron. Nor is it about buying expensive protein powders. It is primarily about nourishing your body and giving it the raw materials it needs to build lean mass.

At the forefront of the right things to eat for ripped abs and beefed-up biceps is, surprisingly, dark chocolate.

We’re not kidding. There’s actual science behind that statement.

Dark Chocolate’s Dark Secret

Theobroma cacao is the plant from where cacao beans are found. These seeds are the source of the chocolates we all enjoy.

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Not much convincing is needed to get anyone to eat more chocolate, it’s simply one of the most delicious foods. It’s decadent. It’s satisfying. It can lift your mood and make you feel happier.

Not only that. It has numerous health benefits as well.

Where does the health benefits of chocolate come from?

It’s the cacao flavonoids.

These are the main active compounds in chocolate and what makes it a healthy food.

However, these cacao flavonoids can only be found in sufficient quantities of dark chocolate or cacao extracts. Dark chocolate must be 70% cacao or more, the higher cacao content the better. Do note that higher cacao concentrations also means a more bitter taste. The 70% dark chocolate contains just enough sugar to tone down the bitterness.

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Avoid milk chocolate, the added sugar and other ingredients in milk chocolate make it unhealthy. These will overpower any benefits you may get from the cacao. Besides, the cacao in milk chocolates is already too low to produce any real noticeable effects.

Also, chocolate must be from organic sources, processed in the least way possible. Choose non-alkalized chocolate since most of the beneficial compounds are still intact in this form.

Back to flavonoids.

Flavonoids are potent antioxidants with numerous benefits. They are especially beneficial to the cardiovascular system. The cacao flavonoids help increase nitric oxide. This compound relaxes the blood vessels (vasodilation) and allows more blood to flow through. This promotes more blood to reach all tissues while also keeping blood pressure within normal range.

This effect is also beneficial to your goal of building a ripped physique. Your muscle tissues will receive more nutrients and oxygen that they need to build more lean muscle.

Dark Chocolate For Building More Muscle

Good blood flow helps improve muscle recovery and endurance. You will feel less muscle soreness after high-intensity exercise, as well as shortening the recovery period letting you maintain the growth you achieved from your exercise.

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Prolonged recovery would mean prolonged catabolism. This is the breakdown process typical of the muscle recovery process. Any gains made run the risk of being broken down without adequate recovery. Dark chocolate can help counteract this by improving your muscle recovery rate.

One notable type of flavonol in dark chocolate is epicatechin. This acts as a myostatin inhibitor. Myostatin is a protein that controls muscle growth and development. It is an important protein to prevent hypertrophy or abnormal muscle growth. Epicatechin inhibits myostatin just enough to let your muscles grow faster and with greater volume, acting as an anabolic compound.

Epicatechin further promotes muscle building by stimulating follistatin. This protein’s function is the opposite of myostatin. Follistatin promotes muscle growth, further adding to epicatechin’s anabolic effect.

Aside from dark chocolate and cacao, you may get epicatechin from other foods and supplements.

Dark Chocolate’s Other Desirable Benefits

There is a long list of health benefits to be gained from eating dark chocolates daily. You should aim for at least 50 grams each day, with at least 70% cacao content.

The most prominent benefits other than muscle building includes better mood and improved sex life. Yes, you will feel happier and enjoy sex better because of dark chocolate.

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Dark chocolate promotes better blood flow to reproductive organs and promotes increased testosterone production, which also can help improve libido. Better blood flow and higher testosterone levels will enable you to have more stamina in bed and perform for longer, promoting stronger, fuller erections.

Blood flow to the brain is also increased, leading to nourished brain cells that are sure to function on a high level. This in turn, leads to a better balance of neurotransmitters, which can translate to better mood and an overall anti-depressant effect.

The benefits of consuming dark chocolate are substantial and science is just beginning to uncover what this seemingly magical cacao bean is all about. If you find it hard to incorporate healthy habits, dark chocolate might be easy for you since it is not only good for you but also tastes amazing!

Featured photo credit: Licensed from stockunlimited.com (Image ID : 1692172) via stockunlimited.com

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Alex Eriksson

Founder & CEO, Anabolic Health

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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