Fitness And Diet

Cardio exercise at home

2009-07-26T04:27:00.000-07:00

As many people are commencement to realize the appliance of impressing their workouts at house, increasingly are starting to search as what the best home cardio exercise will be.

Cardio tends to be a little more difficult to go into at home unless you happen to be favored enough to hold a home treadmill, elliptical, or bicycle. And so all you need to do is hop on and it'll be just like it aspirant in the gym.

If you're amenable to be a little creative although, you'll be able to certainly get the consequences you're looking at to from a home cardio workout plan.

Here is a few things to believe that will serve you make the most out from it.

Never drop Furniture

Whenever you're really fighting to find a way to do your cardio and get a very limited quantity of room and no gear at all, do not overlook a few of the furniture you've at home. Simple things such that for stairs, chairs, or benches can completely be used for cardio functions.

Retrieve one key matter about at home cardio exercises, the only demand is your moving. Anything you can do that keeps your pulse rate up will burn calories, better your fitness level, and will act.

Whenever you're really stuck for ideas, agitate the radio and dance. Everybody has access to music and this will not assume much room at all.
Be sure You're Wearing Proper footgear

The second thing you must retrieve is that you need to be wearing suitable footwear. Some persons make the mistake of thinking that since they are exercising on carpet, that's enough blowing up.

Wrong.

While the carpet will append some buffering, if you really want to protect your joints, wear properly buffered running shoes also.

This will be predominate to prevent distresses.

Conceive Videos

Finally, the third thing to consider with your home cardio workouts is using a video. Although many people do companion videos as the 'cheesy old aerobic exercise' exercises, now there are plenty of another video alternatives you can use - even video games that are designed to help improve your fitness level.

Again it comes back to the rule that your main goal is to get started. If you will be able to find a formula to do this in effect, you're one step before of the game.

So keep these aims in idea as you go about your home cardio workout. Try and enter a habit of doing 20-30 minutes some times a week and before you know it you won't even think twice approximately jumping a session.

Fitness And Diet: Whey Protein

2009-02-11T19:32:00.000-08:00

Fitness And Diet: Whey Protein

The Myth About Fitness

2008-12-14T16:10:00.000-08:00

You think you know it, but you have no idea. You already know a lot of thought concerning fitness? Do not you know it is only myth? Or the fact that you do not know? First check the truth-myth of myth that you often hear this.

Myth 1: No pain, no gain
Exercise does not hurt to be successful. Fact, even painful exercise if the body, there may be a wrong with your training methods. Pain and pain in the beginners are reasonable, but if sustained it means you practice too hard. Pain in the muscles that occurred more than 48 hours after practice is the inflammation and damage to the network of elastic muscle fibers. Give muscles time to adapt and do not practice too much in too short a time, or you will be more at risk of muscle injury. Train smarter not Harder!

Myth 2: Too much perspiration when practice does not mean healthy
Sweat out when practice is a sign that the body has been adapting quickly to release the heat from the body. At the same time, increase the number of sweat glands in the body perspiration. Those who actively produce sweat in a larger number than those who rarely exercise passive and active because they have a natural body cooling system that is more efficient.

Myth 3: If the practice stopped, the muscle will be changed into fat
Fat and muscle are two different networks. Fat will not be changed to muscle and vice versa. Fact is, muscles will shrink when you do not practice, while you continue to eat portions, such as during exercise, although you do not practice. The result is that the calories you eat more than the required body, so the body will store them as fat.

Myth 4: If exercise can eat whatever
If you want to create a pattern of eating poorly, with practice, you will be disappointed. Although it is still better than the free food and never exercise, sports, but without setting a pattern of eating well means you will not get maximum results from sports or exercise that you run.

Myth 5: If you do not practice hard and often, the only waste time
This is not true. Even the intensity of activity is such as walking, cycling or Jogging several times a week will give you the benefit of a very large. Running around 30 minutes each day will be very healthy your heart.

Myth 6: Exercise can cure all diseases
Although the practice can improve health and quality of your life, but it does not mean that practice will cure all your diseases. Instead of each person who will be recommended practice first consult with experts to a minimum the risk of injury. Physical sports regularly can help improve health and reduce the risk to prevent various diseases start the heart, diabetes, joint disease, and others. Better to prevent than treat not?

Myth 7: Weight training will create a large body of women and muscular
Many women avoid weight training with reason. In real, weight training is precisely the best and fastest way to help the process of fat loss and solid muscle. The amount of hormone content of men and women are also very different. Women have only a small amount of hormone testosterone so will not be easy, such as muscular men.

Myth 8: Too much practice, the better
Too much practice will only lead to one thing sure, that is over training. Conditions over training can cause injury, depression, and bring the disease (high release free radicals). You should be able balance between exercise and rest because at the time had muscle mass Take a break you will grow.

Up your performance of exercise

2008-12-08T19:10:00.000-08:00

Try an alternative way to apply 17 below to get the maximum performance training. For ease, the steps will be divided according to activities before and after exercise.

On Day-to-day Training

1. Eat slowly digested carbohydrates that before exercise.
Eat slowly digested carbohydrates that, they have higher insulin levels and low burn more fat in daily activities. Consumption less than 40 grams of slowly digested carbohydrates such as oatmeal, fruit and bread wheat.
2. Avoid fatty foods high 4 hours before exercise.
Fatty foods to reduce high property nitric oxide (NO) in the blood for 4 hours.
3. Eat a green salad with breakfast or lunch before you exercise.
Consumption of salad greens able to impede the process of the fat. If you eat fatty foods before exercise, combine with green vegetables.

Shortly Before Training

4. Consumption 1 serving (20-30gram) supplement of whey protein and 3-5 grams of creatine.
Groups that consume protein supplements and creatine right before training for 10 weeks to increase the mass muscle of 87% of the groups that consume of supplement before breakfast.
5. Consumption of caffeine 1-2 hours before exercise.
Consume caffeine before exercise to increase the capacity of your body to burn fat, increase stamina and lift the burden more.
6. Consumption of 3-5 grams of arginine 30-45 minutes before exercise.
Eat arginine for 8 weeks to increase their strength BENCH press of 10 kg.
7. Add 2 tsp chocolate powder in pure whey protein shake before you exercise.
Flavonol substances known to epicathechin in the dark chocolate powder can push up the rate of NO in your blood vessels.

During Exercise

8. Add some love after your last set.
When you reach the last set, 2-3 repetition add to spur growth hormone, but not overtraining.
9. Concentration and focus to the muscles are trained.
It will increase muscle growth and activity. Avoid chatting with colleagues during the fitness burden.
10. Change the speed of your rehearsal.
Vary lift the burden by changing the speed repetition. Combined speed of repetition different will maximize muscle strength and size. Make a quick rehearsal for 2 weeks and repetition slowly for 2 weeks to maximize muscle growth.
11. Practice with several partners.
Partners in the exercise will help to lift the burden more in a set of repetition because you more Since we had to compete.
12. Make exercise cardiovascular after lift the burden.
Training cardiovascular before the burden will create more tired when the relieves the load so reduce repetition. cardiovascular practice before the burden will reduce the amount of growth hormone response from the practice after cardiovascular lift the burden.
13. Use wrist strap to lift the burden.
Using the wrist strap to lift the burden will increase the average amount of repetition as much as 1-2 rehearsal for all sets in the exercise.

After Training

14. Drinking 20-30 grams of protein shake that contains whey protein and casein.
Groups that consume casein and whey protein after exercise gain muscle mass is higher than the group consumption whey protein alone.
15. Make stretching after training.
Stretching after exercise will improve flexibility of your body.
16. Do exercises in the afternoon.
People who practice in the afternoon to get the muscle mass more than the people who practice in the morning.
17. Drinking 2-4 cups of tea a day.
Tea can reduce the level of cortisol or stress level, so that the process will be reduced katabolik muscle and grow increasingly significant.

Guarana Seed Extract

2008-12-08T16:09:00.000-08:00

Guarana seed extract are extracts taken from the guarana plant seeds. Guarana is a plant that grows in the Amazon rain forest interior, South America. The majority of this plant growing in the region of North Brazil, and normal of the seed used by the indigenous population as a source of herbal plants.

Guarana seeds of guarana seed or that contain caffeine works to stimulate the central nervous system and accelerate the body's metabolism. Such as tea leaves, guarana also contains tannin, which functions as a healer diarrhea.

Use of
A study shows that the use of Guarana Seed Extract can function as a concept nervous to accelerate the body's metabolism, antioxidant substances, antibakterial and the reduction of fat cells when combined with the CLA (Conjugated Linoeic Acid). A study from The Journal of Human Nutrition and Dietetics show any reduction in body weight of 5.6 kg for 45 days in a group of people who consume a mixture of yerba some, guarana and thepolice. A study in 1997 showed even consume guarana can add power and remember to keep the body resistance.

Dosage
There has been no official doses.

L-lysine

2008-12-05T22:27:00.000-08:00

L-lysine is one of the essential amino acid (meaning the human body can not product) of protein in the solvent and water are basa is a basic element as well as arginine and histidine. L-lysine a framework for niacin (Vitamin B1). Lack of vitamin B1 can cause disease pelagra. Many found naturally in the seed pod.

Use of
L-lysine play an important role in the absorption and storage of calcium, protein, muscle and form a production hormone, antibodies and enzymes in the body. L-lysine is also useful for recovery after surgery or injury during exercise. L-lysine production to help hormone-hormones, enzymes and antibodies in the body. Lysine is also used for the treatment of herpes disease and ease symptoms of flu-sick if consumed immediately.

Ephedra/Ma Huang

2008-12-05T18:32:00.000-08:00

Ephedra or Ma Huang (ephedra sinica) is the origin of Chinese plants - also found in many areas Mediterranian, India, and Persian - the first products are used in many dietary supplements. Now, its existence is prohibited since 2004 by the National Agency for Drugs and Food or the United States FDA (Food and Drug Administration) because of Huang's have serious side effects and fatal, such as heart attack, stroke, heart is not regular, even death.

Use of
Ma Huang is used as a concept, which combined with aspirin and caffeine to reduce weight and appetite suppressants. Improve your heart so that speed metabolism.

Dosage
No official doses. Even in the label instructions are often not the same as the amount of ephedra in the content of the contents. Ephedrine alkaloid level also varies (10 times) after consumption of ephedra.

Side effects
Side effects so big and dangerous, and can cause death substance is no longer used in dietary supplements.

Mistake of Fat loss Diet Program and Muscle Building

2008-12-04T23:44:00.000-08:00

Many of you who want more body Lean and muscular, but even make some fundamental errors in consuming nutrients.

Errors in the Nutrition Program Fat Loss
Because you want to erase the body fat, you tend to make drastic action that impedes the program you fat loss. Or, more precisely again fatal muscle that you lost and not fat. Here are some basic errors in fat loss programs that are often done by beginners:

1. Cut calorie consumption aggressively.
When someone start a diet program, many of the food ration in the extreme. Someone such as eating only 1 meal a day or ¼ of the share portion of the normal weight and hope to be ideal in a few weeks only.

Method is the big mistake. Not only because this method is not very healthy, but also the body will not follow your wishes. In reality, this method will backfire. The causes, the body's metabolism and the strike will reduce the burning is done in line with the reduction of calories that you do.

The better method is to reduce the share of food and a little slow. 15-20% reduction in calories will prevent the body's metabolism slowed and lower body weight efficiently. But this method will only survive until the body adapting. Therefore, after a few days to reduce the number of calories, increase calorie Feed back for 1-2 days so that the body's metabolism remains high.

2. Do not consume fat.
Do not consume fat at all mean that you endanger your own body. Without consume only food will damage the balance of fat metabolism and body. Fat is one of the sources of hormone testosterone, which help the formation of muscle and metabolism.

Keeping the consumption of fat, especially healthy fat to help balance the body's metabolism. Fat fish such as salmon and tuna will help because it contains the Omega 3 can help reduce inflammation and as the components that make utilize body fat better.

3. Leaving carbohydrate.
Although low-carbohydrate diet is helpful to scrape fat, but you should not remove the carbohydrate in the diet at all. Better select the type of carbohydrate that it is. Any type of diet that forbade the consumption of carbohydrate diet is the same one that is not healthy.

Error In Program Building muscle
For the beginner in the program are the establishment of any muscle, can not be separated from some of the fundamental errors. Here are a few of them:

1. Consume too many calories.
You have to understand that form muscle will be needed adequate nutrition. But consume as much food is not the right way to start a muscle-building your program. Except if you want to accumulate fat, not muscle.

Although high-calorie diet will help development, but will be more effective methods to share time with the food you eat to 6 portion of each day. Frequency of eating 6 times a day will help the absorption of nutrients and hormones cortisol, which push the development of muscle.

In addition, if the amount of protein you consume each day is enough? How do you define enough? Protein needed to repair the damaged muscle network, the protein is very important for you who want to build muscle. Enter the protein in the 30-45% of the calories you consume.

Anti katabolic agents such as muscle leucine, vitamins C and E you also need to note. In addition to forming muscle, you also need to stop the process katabolic.

2. Underestimate the nutrition you need to practice before consumption.
Discipline practice must also be balanced discipline name high consumed food before practice. What you eat before practice play an important role in the growth of muscle. Consumption of food that you practice for 1-2 hours before the hormone can stimulate muscle when training protector. Start with the food consumed in small portions 1-2 hours before practice and adjust with the development of your body.

3. Eat protein in the number of fixed.
How much consumption of protein you need? Measurement 1-1,5 g protein / kg body weight are the parameters that good, but you need protein, the number of different programs on the muscle-building. Training requires a heavy amount of protein than when you practice light.

And the high weight of a larger number of proteins also require more to develop. So, when you have an additional muscle after a hard practice for 3 months, you should increase the consumption of protein if you want to grow better.

In conclusion, after applying the method of consumption that correct nutrition, exercise the discipline, and adequate rest, do not forget also that supplement help you more quickly and optimal in achieving the target program of your choice.

Cute muscle Chest with Chicken Breast

2008-12-04T22:51:00.000-08:00

Chicken breast meat is the main food athletes body builder. This is because the chicken breast meat contains 19 types of protein and amino acid level. Protein needed to build and restore muscle cells.

Did you know? Chicken breast meat has the rate of fat that is relatively small compared with a chicken thigh. Chicken breasts, so the food is very good for both fitness mania the program are weight loss and muscle-building program. Of course the needs of chicken breast meat consumption for the bodybuilder with different people because the normal needs of daily recommended different. Try to choose a chicken village of Broiler chicken meat because of name and more healthy.

But keep in mind that the way food cooking affect nutrient content changes. Fried chicken breast will be far more fatty than the boiled chicken breast or grilled. So the best way of processing is to steam, roast and stew. Avoid cooking chicken breasts with the way fry. Content of fat and cholesterol will increase sharply after fried. Do not forget to separate the skin and do not consume chicken bowel because it contains a higher rate of fat, too.

100 gr boiled chicken breast without the skin contains 29 grams protein; 165 mg of phosphorus; 22.3 mcg selenium; 0.3 mg vitamin B6; 8.5 mg niacin; 78.5 mg of choline. The content of protein and amino acids that are the highest of which is glutamic acid 4340 mg followed by aspartic acid (2583 mg), lysine (2,462 mg) and leucine (2175 mg).

However, you need to be cautious of the high content of cholesterol is 77 mg per 100 g of boiled chicken breast without the skin. Content sodium also tolerable level that is 63 mg to the portion of the same. That calorie also quite high enough with the 151 division of calories from protein, and 124 from fat of 27.3.

The content of fatty acid Omega 3 and Omega 6 in the chicken breast meat is also quite good, each of 60 mg and 500 mg. Chicken breasts also contain no saturated fat single, EPA, DHA, ZINC and selenium as a nutritional anti-inflammation. But also contain saturated fats and arachidonic acid, which can cause inflammation.

Content per 100 grams of chicken breast meat without skin

Protein and amino acids% DV

29.0 g protein, 58%

Tryptophan 339 mg

Threonine 1224 mg

Isoleucine 1530 mg

Leucyne 2175 mg

Lysine 2462 mg

Methionine 802 mg

Cystine 371 mg

Phenylalanine 1150 mg

Tyrosine 978 mg

Valine 1437 mg

Arginine 1748 mg

Histidine 900 mg

Alanine 1,581 mg

Aspartic acid 2583 mg

Glutamic acid 4340 mg

Glycine 1424 mg

Proline 1192 mg

Serine 997 mg

Hydroxyproline ~

Vitamins, Minerals and other% DV

Riboflavin 0.1 mg 7%

Niacin 8.5 mg 42%

Vitamin B6 0.3 mg 17%

Choline 78.5 mg

Betaine 5.7 mg

Phosphorus 165 mg 17%

Zinc 1.0 mg 6%

Selenium 22.3 mcg 32%

77.0 mg cholesterol 26%

Water 68.3 g

Two Dumbbell for Perfect Deltoids

2008-12-04T18:32:00.000-08:00

You want to train the shoulder or deltoids at home
but only a pair of dumbbell? No
trouble! A pair of dumbbell is good enough to be used as a training tool is perfect for
deltoids muscles in your home.
Here we provide three types of motion exercises deltoids
A unique but very effective. There are two things that need to
You note in the training program deltoids this:
= Control of the dumbbell. This is vital to
deltoids exercise routines. Do not move as
throw a dumbbell.
Moving slowly and carefully.
= Do not discard the time. Training program
is the maximum you can finish in 15
minutes or even less, so do not
rest too long. Period of rest
set between a maximum of only exercise for 30
seconds.

If you can not
complete rehearsal, it means
dumbbell is too heavy. Conversely,
If you feel can exceed
repetition, the dumbbell too
light. Choose a dumbbell weight
appropriate and quite challenging
the weight for you.

Cholesterol

2008-12-03T20:48:00.000-08:00

What is Cholesterol?

Cholesterol is a type of fat. As we know, the fat is one of the vitamin is needed by our body in addition to other nutritional substances such as carbohydrates, protein, vitamins, and minerals.

Cholesterol is divided two kinds, namely LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein). LDL is often referred to as bad cholesterol because it can be embedded into the walls of blood vessels and cause a cumulation of fat, while HDL cholesterol is called as well as able to raise cholesterol from the blood vessel, which then issued as bile acid.

How someone said excess cholesterol? People said if the amount of excess cholesterol LDL cholesterol in the blood exceeds the threshold. As a benchmark, the rate of LDL cholesterol (bad cholesterol) is the ideal <100> 40mg/dL. As is known, the rate of LDL cholesterol in the morbid blood circulation can bring long-term problems, such as the risk of occurrence of blood vessel constriction (aterosklerosis). This condition is the embryo occurrence of heart disease and stroke.

Eating Pattern

The pattern is the most important aspects in the rate of blood cholesterol. Food contributed 20% of the amount of cholesterol and the remaining 80% comes from lifestyle, obesity, and genetic.

The pattern of eating well to reduce the consumption of saturated fat and increase consumption of vegetable fat will be able to lower the risk of disease, which can arise from blood vessel constriction.
Example Eating Patterns Institute for High Cholesterol
Breakfast

* 2 pieces of whole wheat bread + peanut butter / 1 cup oatmeal
* 1 glass of milk protein (non-fat)
* 1 softgel Omega-3

Morning snack

* 1 apple / orange / pear

Lunch

* 1 ounce of fish / home / know
* 1-2 cup red rice
* 1 cup vegetables
* 1 softgel Omega-3

Afternoon snack

* 1 piece of bread, whole wheat / ½ cup oatmeal
* 1 cup papaya / orange / apple / strawberry

Before Sports

* 1 serving L-Carnitine

Dinner

* 1 ounce of fish / white / know / Tempe
* 1 cup vegetables
* 1 softgel Omega-3

Night Snack

* 1 cup red beans
* 1 orange / apple / papaya

Notes

* Food should be avoided is the food that contains high cholesterol, such as gorengan, jerohan, seafood, brown, yellow, eggs, fatty meat, butter and others.
* Total portion of the menu above can be adjusted to your body weight.
* Make sure there is distance between mealtime.
* Time to use the menu above is not binding, can be adjusted for the exercise in the morning.

Tips

Do not fry food, because it will cause a nutrient important for the body to be damaged, other than the saturated fat is not affected by heat to trigger the formation of free radicals that fried food.
* Limit Feed cholesterol food less than 300 mg per day.
* Perbanyak consumption of fruits rich in the vitamin. Better eat the whole fruit, because it contains more fiber.
* If you stop smoking smoker. Stop smoking increase spending bad cholesterol in the body.

Supplementation

For that you have high cholesterol levels, suplementasi recommended to help reduce bad cholesterol in your body. Suplementasi with L-Carnitine and Omega-3 is able to increase the burning of fat and cholesterol of evil in the body.

Muscle Building

2008-12-03T01:00:00.000-08:00

Having the body healthy and strong is the hope of all people, many of the people want contain the body and have the muscle mass that ideal. This guide is arranged for those who want to run a program or muscle-building body shaping.

This guide contains information on all that you want to know to get your ideal body from the pattern of eating, sports and suplementasi program that helps you.
Frequently asked questions:

What is the muscle-building?
Muscle-building program is the establishment of the body that conducted the exercise, the pattern of eating, and the rest suplementasi enough to get the ideal body shape that you want. Also called body shaping, or bodybuilding

What is the supplements?
Supplements are a useful additional food to help meet the needs of the body so that all organs of the body will function and develop optimally

What is the use of supplements in the muscle-building program?
Supplements used in the muscle-building programs useful to complement the body's nutritional needs and maximize the potential for developing muscles.

Are you addicted to make supplements and have a negative effect on health?
Supplements can not make you addicted and not have negative effects for consumption according to the rules.

Pattern of eating

Eating pattern is one of the important aspects of success in the muscle-building program. Setting the pattern of eating well can make your muscles grow to a maximum in a relatively short time, in line with the development of your training. Below is an example to the pattern of eating when you are running the muscle-building program.
Breakfast

* 2 whole eggs and 4 egg white
* 2 pieces of whole wheat bread
* 1 tablespoon peanut butter
* 1 scoop muscle Juice

Morning snack

* 1 cup oatmeal or oatmeal with sugar adequate
* 1 apple, pear or orange
* 3 eggs sessions can read 2002

Lunch

* 3 ounce chicken breast / fish / meat, whole
* 1 ½ cup brown rice (brown rice)
* 1 cup vegetables

Afternoon snack

* 2 pieces of whole wheat bread
* 2 pieces of fish / meat / baked ham
* 1 fruit apple / pear / orange
* 3 eggs sessions can read 2002

Before Training

* 1 bananas
* 1 scoop muscle Juice
* 1 serving creatine Monohydrate (Creapure)

After Training

* 1 scoop muscle Juice
* 1 serving creatine Monohydrate (Creapure)

Dinner

* 2 ounce chicken breast / fish / meat, whole
* 1 cup vegetables
* 1 potato / 1 cup brown rice

Before Sleeping

* 3 pill of the sessions can read 2002

Note:

* Total portion of the menu above can be adjusted to the size of your body.
* Time to use the menu above is not binding, can be adjusted for the exercise in the morning.
* Make sure there is distance between mealtime.
* Rules use of supplements can vary depending on the schedule, adjust in accordance with the needs and how the use of these supplements.
* On days off (no exercise) omit the menu before and after exercise, change with the use supplements gainer / protein.

Excercise for who are busy

2008-12-03T00:25:00.000-08:00

You can't get exercise because of busy? Maybe you want to try to follow the schedule "sport" daily that you can do in during your busy following:

Monday:
Take a pedometer when walking. A physiology professor in the United States to see that the numbers can be a strong incentive to trigger people walk through a distance of more prev. A study published in the International Journal of Obesity showed that walking 9,000 steps or more per day reduced the risk of suffering heart disease, diabetes and cancer.

Tuesday:
Try to walk to work or other places. If you drive, parkirlah car in a remote place. If you take bus or train, alight quite far from the stop. Try to walk as far as 1 km, about 15 to 20 minutes. Running with the speed of three to four km per hour is the speed necessary to get heart health and blood vessel needed to prevent heart disease.

Wednesday:
Another way to reduce the risk of heart disease and burn more calories is walking in the office. Go to the canteen at the bottom to drink coffee. Use the fax machine is three floors above. Rather than send an e-mail to a friend your work, walk to the office. Use a printer located farthest from your desk.

Thursday:
Place a few barbel in the light table for when you lift the rest are working. Alternatively, fasten ballast (for example 1kg) on the TV remote control. You can do sports with small hands to manipulate muscles up and down each time changing the channel for about 5-10 minutes. Studies show that exercise and lift the burden of holding such as this reduces the risk of affected many diseases, including osteoporosis and heart disease.

Friday:
Take advantage of your time waiting. Wander around the office building at the time of rest, or around the room when the doctor to continue the service. Drag musculature body while sitting or standing in a row. Pull up to the stomach and spinal resistance in the five count.

Saturday:
Rather than spend the sports routine, better cut time and increase intensity to improve the quality of your training. For example, you can reduce cycle time in the fitness, but selingi with two or three times faster cycling for a minute.

Sunday:
Once a plan once-date with sports activities together. Cycling or playing tennis can help evaporate with nervous energy. Moreover, the exercise cheaper than going dating in restaurants or cinemas, right?

Happy Exercise

2008-12-02T23:56:00.000-08:00

Exercise fitness or sports in general, the routine will get you start to feel satisfaction when the benefits for your body. However, sometimes you get bored with the routine activities of your sport. Here are tips to make sports more fun, so be spared from the tedium, especially to stress.

Exercise with the people nearest you
You would often spend time with those nearest you, for example: your sweetie, your parents, your children, close friends, colleagues or even your recreational team during holidays. Why not invite them to think fitness to practice with you? In addition to more recently with your beloved people, with practice can help to a little more active and certainly not to compete?

Find hobbies that make you stay active
Gardening, tracking in the garden, or even participate in the organization nature lovers of sports that involve hiking or cycling course will be fun and will keep the calories you burn. Or you may want to re-visit the sights that you like? For example, go Rafting / navigate rapids in the river in the sights your favorite? Well, you will forget even if you are in sport.

Try a new sport
Bored with the sport that normal? Try looking for information concerning the club or group sporting activities have you follow before. You can take a beginner class in accordance with your age and level. Few will also compete, of course fun. You will enjoy even learn a new technique training provided.

Enjoy the walking
Walking is the easiest form of sport to be done. Maximize your walking activity by visiting the places of your favorites. If you like the group then join with the walking club, tracking, or hiking. If no club in your city, why do not you just form your own club?

Find the changer your attention
Maintain your mind still busy on the view that when you exercise. Changer attention is very useful when you use the tools / machinery sports. While you can read, watch videos or listen to your favorite music while your body continues to follow the sport movement.

Go dancing
What is the dance club in a special dance or jig with a light rock music, the dancing is a sport that's fun. Of course not mean we clubbing until the morning. Take a dance class specific, such as salsa, ballet, swing, TAP, or the country. Dance clubs even provide free training for beginners.

The Perfect breath for perfect beat

2008-12-02T22:27:00.000-08:00

Some body builder and the lifter must hold winded to add strength in the load during a heavy set or when the peak tense heaviest. However, breath holding techniques should not be excessive and indiscriminate because it can result in increased blood pressure and so dangerous. The heart pumps blood will be difficulties and reduce the flow of blood to the brain that result in dizziness, chest thump or the heart grow stronger, feeling of bellyful and even fainting during and after exercise because of the sense of light (less blood).

* There should do the normal breathing rhythm the barbell as much as possible, although very heavy.
Do not hold excessive breath because it can reduce the amount of blood flow to the muscles that you want to be trained to reduce the number of signs on the network anabolic natural muscle.
* Breathing calmly and smoothly although at the most weight

Cardiovascular tips

2008-12-02T22:05:00.000-08:00

Here are some practical tips of three cardiovascular exercise that is run (the Treadmill or not), use the Stair masters and stationary bicycle.

A. Running

* Use the special shoes and ran a comfortable with the size feet
Do not forget to do pemasasan and adequate peregangan
* At the board ran with the heel, except to flee sprint should tread with finger-toe. To use a rotation movement also toe.
* Minimum vertical movement, do not move as slash or throw the body. Should you limp body movement.

B. Stair Master

* Make warming up and stretching enough
* Use the handle of hand (handrails), only for balance, not to concentrate body
* Try to position the back and head upright parallel vertical
* Step foot distance is about 20 - 25 cm, using about 15% of energy

C. Stationary bicycle

* Make warming up and stretching enough
* Avoid body movement bent to the side of right and left
* Position the upper body slightly toward the future with the head perpendicular to the front (imagine you are paddle the bicycle)
* Adjust the saddle so your feet can be straight (full leg extension) with a foothold in the fitting stroke bike

ABS Exercise without equipment

2008-12-02T21:46:00.000-08:00

Still difficulties flatten the bloated stomach while you do not have time to the gym and training equipment have at home? No problem! Training abdominal following can you do anywhere without the equipment.

Note, 4 special training you must follow the following sequence without rest from one movement to the next movement. So do the hip thrust 20 times, followed by straight-leg crunches 20 times, and reverse crunch and the crossover in a short time. After the fourth movement and its repetition finished, you can break 30 seconds and enough repeat 2 more times all in sequence. Easy is not it? Welcome to try!

Training	Set	Repetition
Hip Thrust	3	20
Straight-Leg Crunch	3	20
Reverse Crunch	3	20
Crossover Crunch	3	20/side

Follow the sequence without rest from one movement to the next movement. So do the hip thrust 20 times, straight-leg crunches 20 times, reverse crunch and the crossover in a short time. Once completed, rest 30 seconds and repeat 2 more times all in sequence.

10 Tips for Ideal body weight

2008-12-02T18:59:00.000-08:00

Many of us are experiencing problems in raising the ideal body weight. Ideal body weight can be added to increase muscle mass, not body fat. Many are often wrong meaning by raising the weight means to increase the amount of fat. In addition to the way it is the wrong way, the way it is not very healthy because it means the fat increases the energy we consume more than we need for our activities.

Usually, after trying for months, eating as much as possible, a fitness training 'he' is heavy but still not produce results at all, we have started to despair and say that we are the body's lymphatic or have genetic fate. If in 2-3 weeks there has been no result, there is a past wrong.

Please check tips below to make the muscles for 2-3 weeks is not so large:
1. whether we eat 5-6x a day, the share is, and reducing junk food? Eating junk food not only increase the fat is not healthy but can also slow the body's metabolism makes the body can not work in a healthy.

2. Eating carbohydrate and protein INDIRECT after exercise. This is necessary to replace the glycogen or sugar in the muscles that out when we exercise. And protein needed by the muscles that we just 'broken' with the weight training.

3. Eat real food (not supplements) Max 1 hour after exercise

4. Consumption the multivitamins (for which this requirement would add weight, because the B vitamins, especially, is very helpful to absorb the nutrition that we eat.'ll eat a lot of free food, but our bodies can not handle it well).

5. Training expenses do not exceed 1 hour. And reduce your cardio. Training more than 1 hour you will burn calories. You still need the calories to build your musculature.

6. No train the same muscle more than 2x in a week

7. Is the set of 9-12 per muscle per session. Chest muscles do not train with all the tools at the gym with the assumption that the more complete the better. Use only 3-4 tool each about 3-4 sets and use the basic compound movement only. No Isolation Movement.

8. Reps 6-8 is a must, must not be to 12 Reps. 6-8 Reps did have failure.

9. Use negative Reps. After the failure, assisted by a friend / spotter to lift, and we hold to the decrease. Reps vary this negative for 2-3 weeks.

10. Already using High Intensity Training for training expenses. Which means that, short break between sets, approximately 1.5 - 2 minutes. And lift the burden as possible. Example: create a high around 160-165, when I left BENCH press 10kg weight is right. As it will not be able to increase the muscle you. Pursue the target at least 25-30kg left and right. If you have not been able, up slowly each week until you are able, if necessary, ask for help a friend.

Emiticated body does not mean fatless

2008-12-02T18:16:00.000-08:00

The emaciated body does not mean you are not fed, " said. Jimmy Bell, a professor in the field of molecular representation Imperial College, London. Since 1994, Dr. Bell and his team had to scan more than 800 people with MRI machines to find the" mapping fat " that shows the location where people store fat in the body.

According to the data found that, of those who maintain an ideal body weight with a diet food but without the sport, tend to have a big fat in the body, even though they consider to be slim though. "The concept of the overall understanding of fat need to describe back," said Dr. Bell who studio funded by Britain's Medical Research Council (Council of Medical Research UK).

Without a clear warning, the physician fears appear incorrect assumptions from those skinny body, which they feel healthy not only because of excess body weight. The situation could reverse.

"Only because of their emaciated body does not mean they are immune from the disease or diabetes risk factors, heart disease," said Dr. Louis Teichholz, head of cardiology field Hackensack Hospital in New Jersey, USA, which does not participate in the research Dr. Bell.

Even people who have a BMI score (Body Mass Index) can show the normal fat is fat in the body. In the women in the scan by Dr. Bell and his team, as much as 45 percent with a BMI score that appeared to have normal levels of excess fat in the body. While for men, a percentage reached 60 percent.

In connection with the term called Dr. Bell as a "thin outside, fat inside (TOFI)", the results are really surprising. "The skinny people had the unique result," he said, related to the discovery of TOFI on the model of the respondents consider to be very professional and skinny slim.

According to Dr. Bell, people who fed the organs in the body can potentially become obese. They consume too much fat, high sugar food alloy and rarely exercise. But they do not eat too much. Scientists believe we naturally store fat in the abdomen, but on certain conditions, the body starts to store fat in anywhere. Most people also believe that the body's normal weight is a good indicator of health. Moreover, BMI scores were considered as a reference for reliable measurement.

"BMI will not indicate the exact location of fat, but more of a tool to measure body of clinical," he said. Toni Steer, nutrition experts from the Medical Research Council of Britain.

The doctors are not sure exactly will be in danger of fat in the body's organs, but they suspect some of these conditions can be associated with the danger of diabetes and heart disease. Theory they are fat in the body organs can disrupt the system overall body of work. Fat that the internal organs can send the wrong signal to the chemical stockpile fat in organs such as in the lives or pancreas. This condition is ultimately at risk of disruption will be insulin, type 2 diabetes or heart disease.

Experts already know that people have a body fat, which is known more active than their healthy well-slim, but less active. "They are normal weight, but less active and fit a greater risk of the disease than fat, but they are still active and fit," he said. Steven Blair, an obesity expert from the University of South Carolina, USA.

"For example, a Sumo wrestler the fat metabolism have a record better than the spectators and only a slim sit silent watch," added Dr. Blair. This is because fat in the wrestler is generally buried under the skin and does not disguise the vital organs and their musculature.

However, good news is the fat in the body organs can be burned to the sport or how to improve your diet. "Although not directly visible, but the sports and physical settings calories can be affected on the internal fat," he said. Bob Ross, an obesity expert from Queen's University in Canada.

However, because of the many factors that affect the risk of heart disease, Dr. Teichholz stated very difficult to ensure the accurate will be the danger of internal fat. "Obesity is one risk factor, but it is still quite low," added that while out on the family history of disease, high cholesterol and high blood pressure are more factors that determine the fat from internal and external.

Conclusion, if you want to fit and healthy, Dr. Bell suggests, "If you want to look skinny and slim, the only adequate diet. But if you want really healthy, the sport must become an important part of your lifestyle."

5 Myth of Fat burned

2008-12-02T17:30:00.000-08:00

Fitness centers have become a new trend recently for both teens and adults, both men and women in the effort to get the body of a better, more ideal. There who want to add weight, that want to establish a more muscular body, and many also want to reduce weight. But because of too much information circulating, making the emergence of myths about exercise to burn fat.

These myths include:

1. Come to the gym, cardio directly, and after 30-45 minutes through the weight training.

What's important is the cardio to burn fat, then do the most important advance, so come directly during cardio is still strong, approximately 30 to 45 minutes, then rest briefly, and then lift that can be a bonus body that is more established. I think that Is thought of 99% people who want to reduce weight. Cardio in the initial training is not burning fat as we expect. We like what we think would, in fact, is not it happens. Cardio training in the early burn blood sugar when we made up for 30-45 minutes. While cardio training load after the next even require only blood sugar. It will make us feel weak, and less energy. Weight training requires sugar, while sugar is we spend through cardio. What will happen? Protein, the body will take to be a new sugar for energy supply. And the problem of protein taken from the muscle. You want to build muscle while taking protein from muscles? That same damage to your own body. Do cardio after training load for optimal combustion. You will feel hungry after the first 10-15 minutes cardio, do continue because it marks you start burning your fat.

2. Run in Treadmill is burning the fat

If cardio is burning fat, the more hard we try, the more fat we are burned. Fleeing the same does not burn fat. The more quickly we fled, the body of energy that we need quickly, too, the blood sugar. Change of body fat into energy requires a long process, while the energy needs flee quickly, so ignore the body burn fat and even blood sugar. If blood sugar out and we are still running, then the body will be taken from the muscle protein to energy. To burn fat in your Treadmill roads fast enough alone, with a target heart rate around 65%. Do for 45 minutes every day, then your weight will drop slowly.

3. The more we sweat then the more fat is burned

Myth of the inherent strong in the minds of each of those who want to burn fat. Out that sports and sports burn fat, which is usually very hard to make them sweat so swift. This resulted in many people 'find sweat' to burn fat. When that happens how easily burn fat, we simply sleeping in the car park the car in our office, on a hot day. I'm sure once in the 10 minutes we will sweat very much. Produced by the sweat glands under our skin, sweat and its function is to maintain our body temperature. Perspiration is not a benchmark of fat burned, because when we exercise in a very cold place, of course, we will not sweat, and if that means we do not burn fat at all? Fitness is good to sweat, but do not make the benchmarks that burn fat when we perspire.

4. Weight training for muscle and the only important not to lose weight

People also ignore the exercise muscle and less concerned about the training barbel when you want to reduce weight. This occurred mainly among women. Burning fat, actually occur in our muscle cells. The more muscle we trained, the sooner we lose weight. If you want to lose weight, both men and women, should you begin to train yourself to use dumbell. Dumbell training also need energy in the muscle cells called ATP. ATP will be exhausted when we practice and the effect is we feel tired. After weight training, and we have a rest, ATP will again be produced by the body, and in fact, the making of ATP for energy is also using the fat as fuel production process. With these conditions, the weight training it can burn more fat is not at the time of exercise, but after we finished training.

5. Sit ups can make a slight stomach (Unfortunately, I can not Sit up so that my stomach is still bloated)

I often hear people say, I have doing for100x Sit up every day, but why I have not been so slim. Sit up is a pointless exercise is to practice abdominal muscles, there is no relation at all with fat in the abdomen. Muscle and fat are two different things, Sit-up does not burn fat in the abdomen. Imagine that fat people are successful and thin, and his cheek, which took a slight fat. Are these people train him cheek?

South Beach Diet

2008-12-02T01:29:00.000-08:00

South beach diet is a diet method, which begins in Miami, Florida by cardiologist or heart doctor named Arthur Agatston which emphasizes the consumption of carbohydrate and fat well. Dr. Agatston developed this diet for the original program settings for the patient to reduce the risk of heart disease.

Dr. Agatston believes that the consumption of carbohydrates called bad, the carbohydrate that is quickly absorbed body found in foods that have a high level glycemic, make someone become insulin resistant, which can lead to insulin does not process the fat and sugar is perfect. Dr. Agatston son also believes that excess consumption of bad fats such as saturated fat and trans fat will increase the risk of cardiovascular disease.

Eating patterns
The process of South Beach diet in general is divided into three phases. The first phase is the phase that most strict. This stage lasts for about 2 weeks. In the first phase of the South Beach Diet will try to eliminate the immune insulin with you to restrict your eating only foods that have a low level glycemic and avoid foods such as candy, bread, potatoes, fruits, cereals and flour. In this phase out. agatston said that the body will return to normal and begin to use the excess fat in the body. This process will lower your body weight up to about 6kg in 2 weeks.

Phase I
In the first two weeks you can only eat a normal size from meat, fish, vegetables, eggs, cheese and nuts. You eat three times a day plus a snack. After this phase you will not crave sugar anymore.

The benefits obtained are: the desire to eat sweet snack and other carbohydrates, improve the body's ability to process sugar and starch with the good. Start to improve the blood sugar, insulin and cholesterol in the blood.

That can not be eaten: candy, cake, pastry, ice cream, sugar, bread, rice, potatoes, pasta, fruit, fruit juice, beer or other alcoholic beverages.

That can be eaten: I fed beef, sirloin, tenderloin, chicken breasts, turkey breasts, fish and shellfish, a large amount of vegetables, eggs, cheese, beer, wine, yoghurt and low fat, nuts, olive oil, canola oil, peanut oil, tea and coffee without sugar

Phase II
In phase two of this long is necessary to achieve our body weight is ideal, and if we violate the weight of rising again, allowed to return to phase 1 for while. In phase two of this is allowed to consume carbohydrates like red rice, wheat and fruit.

Benefits: continue to improve the rate of cholesterol by increasing the rate cholesterol good HDL and bad LDL cholesterol lowering and Triglyceride and by increasing the size of LDL particles. Also, our body will be properly processed carbohydrates eaten, because the carbohydrate we eat well and in the right amount.

The additional food is allowed: carbohydrate selected with great wisdom and the portion is, for example, red rice, pasta and bread wheat, cereals rich in fiber, fruit such as melon and give. Black and brown.

Phase III
Phase 3 is the phase of the lifetime, if the weight began to rise, be allowed to return to the phase 1. The objectives of the phase 3 is to maintain weight that has been owned.

Benefits: to keep the risk of diabetes and heart disease remains low.

The additional food is allowed food in normal portions reasonable, and while considering some basic rules South Beach Diet.

Primacy
With this diet you can eat in the end in accordance with the taste and maintain your weight, you will not get the effect of the yoyo weight fluctuates, the advantages are short, the time needed for the first phase, and the second phase will be easier to done after the first phase. In the third phase you can eat your favorite foods with a normal portion.

This diet can lower blood pressure, cholesterol, the risk of heart attack, cancer and other chronic diseases. This is because the diet because of this oil-rich fish, fiber and antioxidants.

That can make you fail
You too pleased with the decrease in weight that occurred in the first phase, so decided to extend the first phase, and then you start bored and start eating foods such as fudge candy, sweet chocolate, milk, kripik and others, you can also fail because of difficulties to comply strict diet in the first phase.

Weight Watcher Diet

2008-12-02T01:23:00.000-08:00

Weight Watcher diet introduced in 1960 by Jean Nidetch, a company that offers various kinds of diet products and services to help a person lose weight and maintain. Weight wacther diet of the group began discussions about how best to reduce weight.

The program is based on the Weight Watchers point system, where each food has a certain amount of points based on the content of fat, fiber and calories. Each person is determined boundary points are made with the intention to make weight-loss program. Weight Watchers did not include a list of foods that can not or can be eaten. The main focus is to provide information, knowledge, means and the motivation you need to build your own success in maintaining ideal body weight in the long term.

There are two types of plans in the weight watcher methods, namely the plan and the plan Flex Core, Core plan mentions that there are some type or types of food to the core that can be consumed with the normal portion. Food is a core list of healthy foods from all food groups, such as fruit, vegetables, meat and others. Flex plan is a plan where someone must determine the number of points that their consumption based on their weight. Points that they can be consumed if they do sports.

Benefits
Reliability of this method is more than 40 years of success in weight loss. And that is not less important, Weight Watchers, not only promises a reduction in body weight alone, but also instill healthy eating habits. You will not be bothered by the type of food that may or may not be eaten, because all the food you can taste. Weight Watchers also offers a variety of food products ready for use.

That can make you fail
You have difficulties to calculate the points and replace the food you order in accordance with the points mentioned in the weight watcher, and you will find difficulties in the group that together dieters to run this program.

Detox Diet

2008-12-02T00:53:00.000-08:00

What is the Detox diet?

Detox diet is the diet or eating patterns to help the process of body detoxification, with cast-toxic poison in the body to prevent allergic reactions. Many researchers and doctors who claim that the detox diet able to reduce allergy, improve health, digestive system, and helps the reduction of body weight. But whether that right?

Professor Alan Boobis OBE, toxicology experts from Imperial College London, stated that the human body has its own system detoxification very good. Organs such as hearts, kidney, lymph and large intestine, mutual cooperation in removing the poison from the body each day. Detox diet can be dangerous for the body because the body a long time just to get Feed from the water, fruits and vegetables, besides that fasting is also recommended to optimize the process of detox. The body requires adequate nutrition form of carbohydrate, protein, vitamins, minerals, no saturated fat and water, to be able to run with optimal metabolic function.

Basic principles

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Detox diets recommend to extend drinking water, fruits and vegetables herbal.
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Avoid all foods that hamper the working lives of organs such as caffeine and alcohol.
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Avoid all foods processed meat and milk.
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Fasting is recommended to help the detox process.
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Limit the number of calories the entrance to a decrease in body weight.

What is the Detox diet can reduce body weight?

Detox diet is not intended to reduce weight. Detox diet is usually only programmed for several days to a week, but many people apply detox diet in a long time with the reasons for the decrease in body weight want more. Decrease the weight of this drastic happens because the supply of calories is very small. Weight down is a decrease in muscle mass because of a decrease in fat may not be as fast as this, so we made the metabolism also decreased. What is the result of the poor? Weight will rise again higher than the original program to stop when this diet, it is often we call the yoyo effect. There are still many ways a more healthy to lose weight in addition to the detox diet.

Ketogenic Diet

2008-12-01T23:07:00.000-08:00

What is the Ketogenic diet?

Ketogenic diet is eating pattern that is intended for people with epilepsy and used to decrease body weight. This diet emphasizes eating patterns of high fat (especially MCT), in the amount of protein and balanced enough, Feed and limit the amount of carbohydrate in the low or not at all. This will create a body in the condition of ketosis, a condition that the body fat as ketone, which replaces carbohydrate as the main source of energy. Many body builder who use this diet in the process of cutting fat to burn their bodies more.

Basic principles.

High-fat diet (especially the Medium Chain Triglyseride and no saturated fat) around 60% of total calories / day, the consumption of protein, 30% of total calories / day, and in the amount of carbohydrate consumption is very low, namely 5% of total calories / day. Medium Chain Triglyseride can be obtained from coconut oil, avocado, Butter.

Benefits

Reduce the rate of body fat without reducing muscle mass, because the body is adapting to the conditions that make the fat ketosis as the main energy source, other than the consumption of protein in the number of balanced enough and avoid the decline of muscle mass.

What is the cetogenic diet is safe?

For some people, says the diet is suitable, but not all people can apply this diet. Carbohydrate needed to support the heart and kidney organs to function properly, low-carbohydrate diet in the long period of time will cause low blood sugar, which culminate in the fatique (tired), the body will adapt new energy sources, namely ketone. Stop if in a few days experiencing dizziness and fatigue. Diet is also not good for people who experience problems with the system of fat metabolism in the body

Shangri-La diet

2008-12-01T22:57:00.000-08:00

What is the Shangri-La diet?

Shangri-La diet is a diet introduced by Zeth Roberts, a professor in the Psychology field. The results, based on a new understanding about how our bodies manage hunger. Seth Roberts believes that the taste of food affect the control of appetite, as an example of food that tastes good will make the appetite increases, vice versa. Initially, Zeth Roberts use his body as a laboratory experiment, initially tried to drink soft drink, which many feel is not normal to drink, try a flat raw food, fresh water to drink as much as 3-5 liters per day, all the favors he did not make sense anymore food The usual eaten every day so that the influence of the decrease in weight. However, Seth Roberts is still not satisfied with the result that food was found to have a sense that more nauseated from raw food.

Basic principles

Shangri-La diet principles Paste is a low-calorie foods that taste of the extreme before the main meal, so that a reduced appetite and body gain in the number of calories Feed no more.

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Consumption of healthy oil (olive oil), 1-2 per tablespoon, 1 tablespoon contains 120 calories, while consumption before lunch and before dinner
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Consumption of sugar consumption of sucrose or fruktosa as much as 75 grams (6 tablespoons) in 1 liter of water.

Benefits

This diet does not have excess body torment us with food, such as reducing conventional diet, but more emphasized calorie reduction through the 'Taste breakdown' before the main food eaten.

That can make you fail

This research study is subjective, the results can vary, depending on the condition of each person applying this diet. Boredom to taste the food that is not good will to your taste before damaged partake of the main food you could not enjoy the foods you normally enjoy, patience key to this diet does not fail. Diet is very significant decrease in body weight, but feared that a decrease in body weight is muscle mass decrease the possibility of a decline, other than body fat.

Food Combining

2008-12-01T20:57:00.000-08:00

Food combining is one of the dietary pattern that many corrections are used by doctors natural for healing. However, now there is debate about the benefits of this diet.

This diet are introduced by Dr. William Howard Hay, who has the following basic principles:

1. Foods that contain high protein, example: meat, fish, eggs and cheese
2. Food maker basa, eg fruits and vegetables
3. Foods that contain high-carbohydrate, eg wheat, rice, bread, pasta and sugar

Merging food from the list with a list of c-level acidity will make the body become increasingly high, so Dr. Hay suggested the separation of food by the combination.

This diet is controversial because some people think this diet is not useful or sheer poppycock, while there are some people who recognize the real benefits of this diet.

Zig Zag Diet

2008-12-01T20:46:00.000-08:00

What is the zig zag diet?

Is the type of diet program that controls portions of food consumption and take turns between the low-calorie foods (high protein) and high-calorie, not stressed, to avoid food-food program in the regular promising a conventional diet. While the basic idea is to outsmart the body's metabolism to burn fat for energy and muscle that is not burned to the needs of the body.

Basic principles

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Zig-zag pattern diet apply cycle zig-zag (take turns) between the low-calorie foods and high calorie. For example, to apply the pattern of 5 days and low carbohydrate followed by 2 days of high carbohydrate (5 and 2). Or can be modified to 6-day low carbohydrate and 1 day high carbohydrate (6 and 1) or can also 3 and 2. Try your own search and the ratio of low carbohydrate and high carbohydrate the most suitable for your body.
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At the low carbohydrate day select low-carbohydrate foods to increase your protein consumption. In the days of high carbohydrate choose high-carbohydrate foods, reduce the consumption of protein, less than the low carbohydrate day.
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Zig-zag pattern diet did not apply eat three meals a day, but replace them with 6-7 times a day, eat smaller portions for the same period.
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In a short period of time, 2-3 hours after the main meal, the amount of carbohydrate should be more than fat so the body continues to make the save as the metabolism of fat. The body also tend to burn more fat than muscle.

benefit zig-zag diet

Zig-zag diet able to maintain a balance between the target burn fat (with attention Feed calories) and the desire to gain muscle mass (with the consumption of various types of high-calorie foods). Several other dietary fats, which aims to burn off in the process must also be forced to burn muscle. However, zig-zag diet claim will not burn muscle because the changes or shifting calories applied. In addition, blood sugar levels stable due to the frequency of eating frequently, will avoid the excessive appetite.

That can make you fail

If you not patient will make this diet is fails, the need for a relatively long period of time. Decrease the weight significantly may not occur as a conventional diet, because diet has a focus other than discard the fat avoid a decrease in muscle mass.

Whey Protein

2008-12-01T00:52:00.000-08:00

When you sleep at night, your body is actually fasting for 7-9 hours. Therefore, when up to sleep in the morning, the body starts breaking the protein for muscle power or be called by the katabolic. To obstruct this process required 40 grams of whey protein. Whey protein, including a fast and easily absorbed by the body, especially if you choose whey protein isolate or whey protein powder hydrolityc. Amino acids from whey permeate quickly in your blood to form energy, muscle protein as a substitute. Amino is not used as energy, but to build muscle body.

Whey protein consists of peptides which help accelerate blood circulation to the muscle to increase in haulage amino whey and also increase the hormone testosterone. This is very important when you wake up the morning, because in the morning when you wake hormone testosterone are on the highest level. The type of whey protein, plus the rapid absorption if the hormone testosterone level that high would make a good muscle growth.

Feed needs will be for the muscle protein in the morning is very high and consumption of amino fast absorption is one of the best solutions. Amino guarantee the needs of protein and amino acid supply for the cells, tissues and organs in the body to better health. The type of amino fast absorption is derived from the protein isolate, a high content of BCAAs, have a certain amino acid full (essential and non-essential) and contains a natural digestive enzyme that is able to assist the absorption of protein and assimilated into the body to become faster and better.

When you chew less suitable amino pills, the consumption of amino only in the form of liquid concentrate (liquid amino) from whey protein isolate that certainly react more quickly absorbed another body. Consumption of the recommended dose is 40 grams protein, whey or 50 ml of liquid amino.

Carbohydrate quickly absorbed

2008-12-01T00:49:00.000-08:00

In the evening, your heart manage the glycogen (muscle sugar) to provide energy in the body when not activity. Glycogen when a backup will be on the low point and at the heart we will take action to muscle protein to provide energy in our body. Therefore, you wake up every morning would feel thirsty and want to drink something that can immediately refresh the body and drink that is needed is fast carbohydrate absorption. Carbohydrate absorption will be quick to give our hearts glycogen quickly and will stop the activity of protein in the liver using muscle power as we. Consumption will also change the phase katabolic (muscle rupture) to phase anabolic (the formation of muscle).
Carbohydrate is quickly absorbed through the stomach will go to the intestine where it is absorbed and carbohydrates into the blood stream and go to the heart. This will help reduce levels of cortisol (a hormone katabolic or to decrease muscle). Dose of carbohydrate consumption of fast absorption is the recommended 40-60 grams, or can be mixed into the whey protein.

L-Carnitine

2008-12-01T00:27:00.000-08:00

L-Carnitine is a supplement of amino acids that we have the ability to change into fat cells Mitochondrial that burned to generate energy for the body. So L-Carnitine plays an important role in the metabolism of fat into energy. Science has stated that L-Carnitine can increase the number of recipients in the muscles androgen that can increase your level of testosterone.

Because testosterone level is the highest when you wake up the morning, the developed L-carnitine can improve testosterone to boost muscle growth. Research also proved that consumption of L-Carnitine can improve blood flow to the muscles that are more useful to procure testosterone in place that are needed. Eat L-Carnitine with whey protein and carbohydrate absorption is quick steps appropriate because the increase in the number of insulin caused by the carbohydrate and protein will help incorporate L-carnitine to your muscles. Consumption of the recommended dose is 1-3 grams of L-Carnitine

Bulking without the excess of fat

2008-12-01T00:16:00.000-08:00

Bulking phase is increased until the reaches of body weight over ideal body weight desired. Consumption many carbohydrates but not to reduce the Feed protein. Percentage less than 40% carbohydrate, 40% and 20% protein, healthy fat. Bulking is the addition of muscle mass that many (massive), but not followed by the addition of too much fat. The following tips bulking without excess fat:

1. The process of bulking does not mean the wishes, so they still set the pattern for you to add calories. Choose no saturated fat, complex carbohydrate, fibrous food, and high-protein diet to keep your body in the process anabolic (build muscle).

2. Keep the menu, which contains saturated fat and trans fat because it will disturb the balance of metabolism and muscle growth. Trans fat found in the fried, biscuit, cake and pastry. The high saturated fat found in meat pigs.

3. Consumption of fish because the sea laden with the contents of Omega-3 fat that is both needed by the body.

4. Arrange training with adequate rest. Training should use repetition 6-8 with a failure (not able to raise more) in the last repetition. Adjust the burden you with the ability to maximize your maximum muscle growth.

5. Drink lots of water. Water is able to accelerate the body's metabolism so that helps to carry fat in the body, not dumped.

6. Enough vitamins and minerals daily. Vitamins and minerals will help the body absorb food properly so that food consumed will be the maximum. Energizer is also useful to improve endurance and body to run the normal function of the body.

7. If you are aged 30 years and above, the rate of increase testosterone your muscles for growth with the maximum raise the testosterone natural supplements such as TestostroGrow 2 HP from Ultimate Nutrition.

To accelerate the process of bulking you, consumption supplements weight gainer as IsoMass Xtreme Gainer, muscle Juice in 2544, or Massive Whey Gainer which is formulated specifically for bulking with the content of complex carbohydrate and high protein but low fat.

The example of supplement used

2008-12-01T00:03:00.000-08:00

Strengthen the immune system, Vitamin A supplements are used, Vitamin C, Herbal Echinaceha, and Shiitake mushrooms. To treat a specific infection, used goldenseal (bacterial infection), licorice (viral infection) and tea tree oil (fungus infection of the skin).

* Eliminate toxic body (detoksifikasi) betacarotene used supplements, vitamin C, vitamin E, and chlorophyll. To overcome the intestinal poisoning lactobasylus given supplements. To detoksification normal hearts used garlic supplements or garlic, sylibum marianum, among Brassica vegetables (cabbage, broccoli, Brussels sprout), and glutathione.

* To inflammation used vitamin E supplements and vitamin C in high doses to function normal body against inflammation response. To reduce the effect of inflammation used quercetin supplements, flax seed oil, evening primrose oil and fish oil (Omega 3).

* Optimizing metabolic function mainly to improve the digestive system used herbal supplements worlds, and betaine hydrochlorida enzyme pepsin.

* Balancing hormone system, such as:

1. Improving tiroid with hormone supplements of copper mineral, selenium, zinc, and the gland extracts tiroid.
2. Increasing the rate of hormone supplements can be used Dhea Siberian ginseng, and panax Dhea supplements.
3. Improve the balance of female hormones can be used mineral supplements zinc, and vitamin A.
4. Improve the function of male hormones can consume mineral supplements Zinc, Siberian ginseng, and panax Tribulus that can work well when combined with the supplement ZMA and ivan.

* To prevent early aging (Aging antia) needed suplementation Vitamin C, Vitamin E, Vitamin B12, Coenzym Q10, glucosamine sulphate, glutathione, chromium, magnesium, selenium and flax seed oil. The group recommended that herbal supplements are the Siberian panax ginseng, gingco biloba and crateagus oxycanthe.

whether Food supplement is safe?

2008-11-30T23:57:00.000-08:00

Overall, the experts stated that the health food supplements safe for consumption. Of course, the reason for the use of substances and substance-natural ingredients in the food supplements. Moreover, some supplement manufacturers have been conducting intensive research on various supplements their product.

However, keep in mind, although food supplement proven safe and that does not mean you can avoid conventional medicine and rely on regular food supplements. Always consult your doctor first to the condition if you consume supplements before the doctor or if you intend to combine food supplements along with medicines for your health care. For example, the suggestion is very important for pregnant and breastfeeding women.

Benefit of Food Supplement

2008-11-30T23:51:00.000-08:00

The People's consume food supplement in some health conditions. Consumption, and multymineral useful as a dietary supplement and treatment of disease. For example, Vitamin C believed to be able to prevent and mitigate fever. Some research on natural supplements products from plants and animals show the same efficacy with conventional medicines. But of course there is also considered less effective or even dangerous.

According to history, humans have been utilizing the traditional treatment to prevent disease, cure the infection, ease fever, and wound healing. Medicines from natural plants could also prevent constipation, ease pain (painkiller), or working as an ingredient back stop stress and stimulation. Some research indicates that natural materials have proved useful. For example, glucosamine, which proved useful in the treatment or cure osteoarthritis (joint inflammation).

What is the Food Supplement

2008-11-30T23:33:00.000-08:00

In the United States, food supplements as a substance or food that you consume. Substance or food can be vitamins, minerals, herbs or medicinal plants, amino acids (protein building elements), or parts of the substance or food is. Form of food supplements can be a pill, capsule, tablet, powder, liquid or softgell.

Food supplements is a companion or alternative program of diet, nutrition or condition of the body and is not a substitute for food. Food supplements in general, including vitamins (such as vitamin C) and minerals, Botanical (such as herbal medicine and plant products), and the materials or substances derived from natural sources (such as milk whey and glucosamine).

The producers of food supplements is officially prohibited to give a statement that supplement can diagnose, cure, treat or prevent disease. However, the producers of food supplements that can supplement can contribute to maintain or increase the level of health.

Association of Food and Drugs United States (FDA) regulations that are not on the same food supplements and for the medicines. Among the regulations state that food supplements can be sold freely without the need of research the efficacious level. Like with other drugs that must be reliability.

How is your ideal weight

2008-11-30T23:24:00.000-08:00

how is my ideal weight? I hear that question every day when providing consultation about the management of body weight. I am attending high, about my weight, is ideal or not? How much weight should I? Or my fitness training, but why my weight when I want to ride it down? Meanwhile, other people say, I do fitness but my weight down, not up? In fact, the problem is simple polemic in the segregated world of fitness.

Actually in the fitness world, NO ideal body weight. If we follow the old rule of thumb that the body be reduced 110, for example, so we 170cm height, weight 60kg us, it will become too skinny? Weight is not made to find a benchmark that the ideal weight. The majority of our body consists of fat and muscle. Two things that determine our weight. Muscle increases or decreases, we will be heavily affected, as well as increased or reduced fat, weight, we would also be affected. The difference is fat is not healthy and fat can not give what we form the body assume the 'beautiful'.

To find out the ideal body weight, the benchmark is the recommended form of a body that we see through a mirror. That early stage that we should do. We arrive satisfaction of our body? Is my stomach is still too much fat? Is my arm is too fat?

Many people still can not accept the view like this, and still compel asked how Weight MY IDEAL? I had experienced with the high I still like this, I was 61kg heavier, with very little fat, and my body enough plasticity ideal, but I also had my weight 61kg as well, with the fat that is very much my pants so hard buttons. High same, the same weight, namely 61kg, but two different conditions. The one ideal and one that does not. There is still called the ideal weight? The answer is NO.

In addition to considering the mirror, we can also calculate the amount of fat in our body by using various tools. As an example is to use fat monitor. The normal rate of fat for men is 15-20%, while women 20-25%. The rate of fat that can be said that can make a good body shape is more than 10-15% for man and 15-20% for the woman.

Fitness to practice body is to establish two things: reduce the amount of fat, and increase the amount of muscle. Will increase muscle weight increases, our body shape more. Fat reduced body weight will be down we will be shaped. If for example, increases muscle 1kg, while 1kg of fat decreased, the size of our pants will be reduced, although at the top of the scale, weight, we have not changed. So for that we want to have the ideal body, do not know the numbers on the scale because of many factors that can make the weight change.

Muscle cramps

2008-11-30T22:47:00.000-08:00

Muscle cramps or contraction of one or a group of muscles is one of the conditions that often accompany the condition of some muscle pain or injuries. Trying to prevent muscle strain is very important to prevent a more chronic illness.

If physical therapy is not enough to cure muscle cramps, there are some treatments that are able to help muscle relaxation. However, you need to note is the somnolent side effects. So, after using the drug relaksan this, you should not drive, operate machinery, or other activities that require mental alertness until you know how the body's reaction to the drug relaksan. Relaksan muscle drugs should be consumed before sleep because of how the drug works as a tranquilizer had a side can improve the quality of sleep.

Ehlers Danlos syndrome and several other conditions attached to the flexible muscles are things that happened during the treatment. It makes some people worry relaxation of drugs will aggravate the condition of the disease. In fact, this is normal. Medicine for muscle relaxation thus help joint mobility to work better and improve the stability of the joints.

Several types of drugs relaksan which is often used metaxalone (Skelaxin ®), cyclobenzaprine (Flexeril ®), orphenadrine (Norflex ®), carisoprodol (Soma ®) and baclofen (Lioresal ®). However, the response each of the different types of medicines such relaxation. You should consult with their doctor or specialist to determine the nervous relaxation of drugs which are suitable for you.

Walking

2008-11-30T22:37:00.000-08:00

Start walking now, know the reason for the importance of 5 walk:

1. Walking is a good cardiovascular activity for heart health, because walking is aerobic activity, and aerobic activity good for heart health.
2. Walk form muscle and bone strength, because we walk with the burden of carrying the form of our body. Walk form muscle and bone strength of the bottom of the body, which helps prevent osteoporosis risk (of course, must be balanced with adequate calcium Feed).
3. Walk to help burn excess calories that help reduce weight or maintain a balance of body weight.
4. Walk is free, does not require any cost.
5. Walking beneficial for all people at all ages. Walking is the sport's most secure, effective and fun.

So, walking regularly, every day from now!

Why your Diet is failure

2008-11-30T22:27:00.000-08:00

All the people feel that excess body weight, I would have been what the name with diet. However, if you understand the definition of diet is? And how do the diet correctly? Read this article for further explanation and find the solution to reduce weight easily. The definition of diet is "eating pattern" set the pattern for us to be more healthy. But often that we see is, as a diet to reduce the quota and keep the hungry will often be lower body weight. But the reality is that there is, if you reduce your food to only 1 or 2 times a day with a very small portion, that your weight will be reduced within 1 -3 weeks, but you know what actually happens in your body?

If you eat in a very small amount, your body, will automatically get a warning and will protect you from feeling hungry. Therefore, your body will burn fewer calories and body metabolism will be slow from the normal. And when you have to diet, you will eat, and eat more than the previous. Not because you are greedy or gluttonous, but because your body needs more food to restore what is lost in your diet. But that happens is, your weight is reduced, but after you stop your diet, weight, you rise even more than before your diet. Experienced things like this? Read more ...

You also need to know that when you "strict diet" to reduce the excess eating and holding hunger, weight loss from your body fat is 50% and 50% muscle. This is because fat is the body's food reserves will be stored by the body to survive, our body When hungry, our body is the option to burn fat or muscle. Because fat is the most energy reserves to the main living, then that is burned muscle and fat. But when you stop the diet and get your weight back, that you get is 100% fat! Where your muscles? Of course, lost, and must be obtained with the hard training. So this is our disadvantage.

Furthermore, if you do not have breakfast, but do not want to do sports breakfast the morning, making sure you will reduce your weight. Is that so? Not necessarily. When you do not have breakfast and exercise, your body's hunger while you exercise. Consequently, you tend to eat too satisfied when the food arrived. To optimize health, we need to share the quota breakfast we eat in a day. But do not eat 2-3 hours before bedtime. This is clearly because in the time we sleep, our bodies grow, develop, improve and save energy. Metabolism and slowed the body when we are sleeping, and food that has not absorb into the body will be saved for future needs. Saved, which means to be fat, of course, this is not desired. If you avoid eating 2 - 3 hours before sleeping, your body will give you enough time to digested food. That way, when you sleep, you will not save calories, which can be stored fat.

Written above discusses one of the dietary habits. But you yearn for that change only with how they can reduce the amount of food the more you should not eat? Yes correct. You need to eat in a significant number of, not less and not more. Excessive eating less or make you fat. But how to know the amount of food that enough? Is that enough for the amount you eat is a portion of your regular meals a day-to-day? Not necessarily so.

To know the portion that you eat, try to eat slowly. Mean you eat slow process. If you are able to spend 1 portion of fried rice or noodles within 5 minutes to 20 minutes create or even more if you can. Why? Did you know that the body needs time to 20 minutes to tell the brain when we are satisfied? With the slow food, we can prevent the glut feed or overloaded, with only slow time eating.

When you think of a healthy diet, I know what is in your mind. Sure many of you are thinking about food that is not good, no taste, can not be fried, should be boiled and so forth. Let us change your perception. I have not said that you can not eat rice or fat at all. If you do not consume fat, then your body will be sick, because it dissolves fat functions to vitamin A, D, E, K, which is useful for the body. However, the consumption of fat that you need a healthy fat. How fat is healthy?, Called monounsaturated fat and polyunsaturated fat.

Where we get healthy fat? The healthy fats found in extra virgin olive oil, hazelnut, almond, avocado, bean, and others. If you change your oil with extra virgin olive oil, then you cook with healthy oils. Worries taste will not change into comfortable? Calm only. Olive oil with exactly the same oil with other oil palm, but is more healthy.

Then, how food should you eat? I gave a simple tips for this. Eat a similar nature in the form of the original. Do not eat processed foods, especially, avoid or reduce the food that has a label or canned food. Why? Because in food cans, there are many artificial sweeteners, and substance-substances that are useful to make long endurance of a product. Only if in writing, there are food cans fat free, you would think that the food is healthy, but in the list of ingredients or contents of the note, there are high fructose Corn syrup, the material is dangerous and makes you fat, high fructose Corn syrup is sugar super, which can make your blood sugar up very quickly and if not used will increase the amount of fat you. Ironically, not invisible? Fat free writing clearly decided not to guarantee that a product is healthy. There are many hidden composition is not clear that the impact to our body. Origin you know, sugar has many names, such as fructosa, glucose, maltosa, and the consumption of sucrose.

So how should you diet? Number following points can help you lose weight without hunger.

Do not averse the breakfast and eat every 3 - 4 hours at a time to balance sugar in the blood
* Avoid eating 2-3 hours before bed
* Eat slowly and enjoy your every spoon food
* Moves after eating, walking or doing an activity after meals to avoid food into stored fat
* Eat healthy foods, the fat in the number of healthy enough, not less, and not overloaded
* Eat foods native, is not processed food or food packaging

What and how obesity

2008-11-30T21:18:00.000-08:00

Healthy and slim is the "dream" of all people. To be able to be slender often happens people do not really want to try to diet or habits of healthy eating patterns. Like a completely instant. Should start, first understand the problem obesity. We must understand that our bodies are from the bone, muscle, fat and water. Target obesity is handling the belly fat because most diseases. We must be careful, especially in the therapy is instant. Do not be removed until the fat is fat under the skin that actually important to skin health and energy needs. Avoid diet of gratuitous, because it can cause a decrease in the amount of muscle, the lack of oxygen-oxygen important for the body, the lack of fluid, even liquid electrolyte. As a result, someone could even fall ill. It must be understood that the handling of obesity that is both lower weight and maintain results.

There are 4 main things to decrease the weight of the positive thinking patterns, the food (diet) low-fat low-calorie, physical activity and treatment. Create the environment that supports you to be able to consume a low-fat foods and high fiber, and take advantage of the facilities available to perform physical activity. Do dietary therapy, the number of calories that enter the food arranged in accordance with needs. In addition, the activity also increased. Also do behavior therapy, farmacoteraphy, and others. That, in consultation with doctors who are experts.

"Walk 30 minutes. Wherever you are. In addition, healthy living habits do with the way: Eat more vegetables, fruits, nuts, and whole grain. Less fatty and sweet food. But the most important is to always have the spirit to change behavior patterns and eat you. Put extra effort must be healthy and if you want to be spared from obesity.

Handling of obesity that is not only lose weight, but also with the set weight and keep the results. Many people misunderstand that the program to burn fat diet. Most of the fat is not lost, but lost body fluids. This will boomerang because it will cause dehydration, increased cholesterol and acid nerves, and interference in the kidney. Do not make vain diet, especially for people with obesity. Usually these groups of people tend to be radical in their diet programs. Make a healthy diet.

Needs of the calories in the daily life of every person not on the same, because it depends on the age, sex, weight, body and health conditions. In general, someone needs calories ranged between 1800-2500 calories per day. Feed to reduce excess calories, do the following tips:

1. Stop eating before satiety.
2. Do not consume more snack.
3. If hungry, the consumption of healthy snack such as fruit and vegetables.
4. Choose cooking methods that are not fried, change the way the steamed, boiled or stir-fry.
5. Less fatty food, because each gram of fat calories that generate greater than the carbohydrate and protein.
6. Reduce eating sweet foods.

You are what you eat

2008-11-30T20:51:00.000-08:00

The increase in energy consumption of foods that contain lots of fat and carbohydrate, and less sporting activities is a major cause of obesity. "You are what you eat."

From research in 1994 found a hormone in fat cells called leptin. Found that the more leptine, the more fat a person. Leptine is a hormone that plays a role in the occurrence of obesity and type 2 diabetes. It is clearly known that the failure occurred because resistant of insulin leptine failure to function as a barrier to improved fat, so there will of the fatty acid in the liver, muscle, pancreas, and heart. As a consequence the occurrence of type 2 diabetes. Improved fatty acid in the heart also has a distinctive impact on both the structure and function of the heart. So the obvious relationship between obesity and mellitius diabetic type 2 and cardiovascular disease.

Obesity is a Disease

2008-11-30T20:41:00.000-08:00

Many people do not understand the term "obesity". Even those who may be only the original meaning equates obesity with a body fat and they do not care. Even in the countries of Europe and the United States, obesity has become a very serious problem. And careful attention from the age of the children until school age to adults. Generally, the handling in the developed countries focus more on prevention than treatment or care.

Obesity is a disease that multy factor occur as a result of the accumulation of excessive fat tissue and can disrupt health. Obesity occurs when the size and number of fat cells increases. One big problem if people think obesity is only due to lack of self control in the appetite. Obesity has now become the most urgent health problems, both in the developed countries and developing countries. Moreover, many recognize that obesity is a problem of health problems that are difficult to overcome.

"Obesity affects our lives. No matter the age, gender, social status, economic, and ethnic," "During most of this has been wastage of time to deal with the consequences of obesity, should be directed to the cause. At this time, it was apparent that most of the doctors does not deal effectively with obesity, and many patients do not get adequate treatment to reduce weight. Then the patient must be handled following the diet is unrealistic and too strict to make the changes that may not be maintained in a long time

The secret of weight loss with 2 times training method a day

2008-11-30T20:20:00.000-08:00

You must do is practice 2 times a day for 2 days, then rest for 2 days. do regularly for a month and you will get satisfactory results.

Exercise your will consist of 2 types of exercises:

* Training in the morning, a variety of cardiovascular exercises such as the energetic 45-60 minute walk in the Treadmill with speed up to speed with how the intense breathing, but do not forget to make heating and cooling session on your training.
* Training at the afternoon, do cardiovascular exercise sessions with a more relaxing, such as 25-45 minutes with running speed, is relaxed, but not too slow, enjoy the exercise in the afternoon.

Do it the exercise for 2 days, then take the third and fourth days to relax and feel the benefits in a month.

The Tips for Running

2008-11-30T20:17:00.000-08:00

Want to run with full speed? Do not smoke and neglect your business, see the tips below for maximum performance in your run or Jogging

1. Choose the right shoes, do not use old shoes or shoes to run the ball, look at the special shoes to run and use it to a maximum of 600 kilometers, do not use the same shoes to run continuously, because under the sole of shoes will be quickly broken, buy a spare shoes to run and use alternates
2. Adequate rest is very important. do not impose your body to run hard every day, day interval training flee with your day of rest, so that your body has time to recover again.
3. Breathing well on the run. Breath is needed in the long run so that oxygen can meet the air cavity that you have the maximum.
4. Eat a few hours before the run, choose the slow food absorption so will your body with energy for the next several hours, before and during exercise, drink supplements such as carbo Booster that can help give you energy, but did not give the sensation of satiety excess.
5. Heating before exercise is important, do not directly run a vengeance when the exercise began, starting with the feet relax, the road quickly, trot and then run faster.
6. Do not forget the process of cooling down to prevent cramps or injury at the time after training.
7. Prepare your mental, fled need stamina, a strong and mentally strong, focus on your final destination and efforts to obtain the final results.

Warming up and Stretching

2008-11-30T19:57:00.000-08:00

The heating and stretching is very important to be done before exercise or sport in general. Both can be useful to improve performance, prevent the risk of injury, body flex muscles, and even the prevention of diseases associated with bone (orthopedic).

Actually, there are basic differences between dab warm-up stretching. Although warming is not the same as stretching, but it can increase the mutual benefits of each. The following is an explanation warming and, according to Dr. Nicholas DiNubile, MD, an orthopedic surgeon sports medicine specialist. Dr. Nick has a degree one of the "Best Doctors in America" and "America's Top Surgeons." He train movement muscle injury and treat the athletes and trainers of professional athletes to the Olympic classes in private practice. He also became the Orthopedic Consultants in the Philadelphia 76ers basketball club and the Pennsylvania Ballet. Dr. Nick also teach the doctor and surgeon youth at the University of Pennsylvania, USA.

Warming up is done as preparation before exercise, sports and activities. Warming up becomes more important when your age increases, especially if you suffer injury or other orthopedic disease. The heating is usually resolved with the condition the body a little sweaty. These conditions will increase body temperature, so the network musculature your body will become more elastic and flexible and consequently can reduce the risk of injury, sprain or muscle cramps. Muscle-tendon and muscle (muscle-tendon) has viscoelasticity. Purpose is muscle and tendon you will react in different conditions of temperature, the body also different. The physical nature of muscle and tendon is very different. When the cold conditions, they easily become stiff and tense. Conversely, if the warm condition the muscle and tendon becomes more elastic rope like bungee jumping. Based on the nature, the warming up before sports or exercise is very important. The cold conditions muscle injury will be easy.

Warming up is very easy to do, so the body can become hot and sweaty. warming up can usually be done with cardiovascular or aerobic activity, such as ran in place, stationary Bike, or by jumping jacks. Once you can sweat because warming up, then your body is more ready to practice, exercise or move.

Meanwhile, stretching is very different. If that condition was mentioned that the cold muscle injury will be easier (and therefore warming up is very important), the condition of muscles or muscle groups are tense and rigid will also be easily sprained. Here the role of stretching to become important. Stretching requires maneuvers or movement that can extend or elongate with and languorous caution on the part of muscle and tendon. A very good time to do stretching after warming up is enough. You can also tense muscles of the cold conditions, but you must be careful not to sprain occurs, peregangan excessive, or even your muscle injury.

Stretching can be done safely each day and must involve all major muscle groups (main). Generally, adults have a four-point tense muscles, which can be estimated previously. Four point is the front shoulder, back the bottom, musculature knee, and calf. If you do have muscles that are interested or part of the muscle injury, it is also likely to have occurred in the muscle tension around the four-point night. One good way to improve flexibility or kelenturan, and stretching to make a movement that is fun to follow yoga class.

You need to remember that the combination between warming up and stretching is required before many sporting events. Moreover, for sports or activities that should make a sudden movement and the movement jump or throw. For example, if you will play tennis, basketball, or for which you often do sports weekend Warrior, then warming up and stretching you should do. Do not forget, is also important stretching after exercise or done after the weight of your activities. Even, for example, when you arrive at home after a tiring day move.

Depending on the type of sport or activity you, then there are some specific muscle groups that need more time stretching. For example, if you will play tennis, then you can do in the movement fled the place, or shadow Boxing jumping jacks for several minutes until you sweat a little. Then you can start simple stretching movements that focus on the muscles or muscle groups are important in tennis games such as the calf, knee, lower back, elbow, forearm and shoulder. Examples of other sports for Jogging or run. Once you make a motion to warming up a little sweat, then do the movement of stretching focus on the parts of muscles that become tense when the usual run as the calf, knee, ankle and even back down. After warming up and stretching enough, then you are ready to Jogging or run. Select the type of movement stretching can make the most of slack musculature is.

Jump Rope

2008-11-27T20:14:00.000-08:00

Jump rope activities are aerobic, which many benefits to strengthen the heart and lungs. When we see, the movement jump ropes, especially in the many foot and leg muscles, assisted by the musculature of the hands and arms.

Let's see the jump rope exercise mechanism in the body of one of one. The main movement is "only" cavort in rhythm or repeated, for a jump rope held hands. This rope swing by hand. Each time a rope to the rotating direction under foot then we should not immediately jump to the rope caught. Movement is done by a bolt calf muscles (muscules gastroenemius), which function to tiptoe, so the jump rope is a tiptoe movement jump with a regular rhythm.

Not only the calf muscle, thigh muscle it active. In the jump rope exercise thigh muscle will hold the position of a knee slightly bent at the feet landed. In addition, there are still a number of other muscles involved, namely the pelvic musculature. Duty musculature must hold a position to remain neutral pelvis and legs also remain upright. To enforce the body properly, the pelvic musculature work under arrest vertebrae, repeated by the musculature stomach (abdominal), which concentrate in order to maintain vertical the chest and stomach.

Not only involve the muscles of the lower body, the top of it moving. As we know, the body that plays a hand strap, so the top is the dominant hand. Active hand in the rope holding the rotating movement in the wrist. In addition, there is also the arm muscles to work in the up-and-down movement of arms.

So, the actual jump rope is an activity that is quite efficient because many muscles that move the body. So, it can be said that the sport has a value of jump rope aerobic good enough.

To start a training jump rope, how to do the same when other sports activities. First of course, must do the warming, stretched, jump rope exercise cooling, and hug again.

warming-up exercise is usually the form in which all members of the body moved from the head, neck, shoulder, chest and stomach, arms, pelvis, and leg and foot. Make about five minutes or every movement made eight times.

After that gap to do all the body muscles, with a focus on the calf muscles. Gap is done with the old static about 10 seconds each one a stretched muscle.

Then make a jump rope with a slow. Beginning slowly and can be quite quick leg or slightly higher. When will end, do with the slow movement, do not immediately stop. Then do it again last stretching in the same way with the initial stretching.

Difficulties often found is that not all people can do the movement plays with the same rope movement jump. Thus, coordination of the hands and feet should be good enough.

Old man can only practice jump rope, with the requirement that he do so is normal. However, the old man who has not, it is not advisable to do so, because the ability of muscle coordination have been reduced, so that will likely drop because of a rope. People with over weight practice is not recommended to jump rope, because concussion in the foot can lead to injury.

All of thecarbohydrates cause the body so fat?

2008-11-26T23:31:00.000-08:00

Oops, not always! Carbohydrate is the main source of energy. And energy = fat= calories that are stored in the body? Not always.

You need to know that carbohydrates are divided in 2 categories, namely complex carbohydrates and simple.

The simple carbohydrates that it is feels sweet in the mouth, and it absorbed the body such as sugar, flour, bread, instant noodles, sweet drinks and soft white rice. Easily absorbed easily stored means to be fat in the body, making body limp and easy to make us feel hungry faster.

The complex carbohydrate that is less sweet, and not easily absorbed body. Examples of the type of carbohydrate in this category are red rice, wheat bread and pasta. Because slowly digested by the body, not a lot of calories that can be stored as fat, making the energy we always are. The result is not fast limp body and waist circumference also remain stable in the long term.

To create a small waist circumference, try changing carbohydrates into simple as a complex carbohydrate foods daily. Although the simple carbohydrate is' not tasteful, with the s creativity in cooking, the food can still taste good. Complex carbohydrate that is easily obtained: cassava, maize, rice, pasta, wheat bread and oatmeal

Another Tips Besides Diet for Weight loss

2008-11-26T02:38:00.000-08:00

Tips and tricks for weight loss in addition to diet:
1. Drinking the warm of water
Changing body temperature, with drastic way drink warm water can speed up metabolism and burn more calories.

2. Consumption of Aloe vera
Aloevera has the special property to reduce weight. Aloevera consume approximately 25-50 cc per day, 30 minutes before eating, can help restore blood sugar. Aloevera can also reduce the absorption of fat to the body by way hamper the enzyme lipase, substances in the body, the duty to construe the fat cells into the alimentary tract.

3. Many drinking water
Water can make the body burn fat so smoothly. Each chemical reactions in the body, such as the decomposition of body fat, always require water. You should drink 8-10 glasses of water per day to support this process. Rather, the amount of water that is needed is 0.66 ounce of weight. Example: body weight by 75 kilograms require water 50 oz = 5 L of water (10 oz = 1 Liter). Water can also make a full stomach, so ease of appetite.

4. The form of muscle to comment Calories
Although not easy to increase metabolism, but we can burn calories by forming a network muscle. The process is the establishment of the muscle is a sport for fat burning. Plus the network of muscles that need more calories to function.

5. looking for opportunities Sports
Outside the sports routine, we can burn more calories with the initiative to move more. Such as using the stairs from the hoist, do some homework themselves as tidy rooms or more car parking.

The Ultimate Weight Solution

2008-11-26T02:25:00.000-08:00

Phil McGraw, Ph.D., writing about The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. By following these steps, he believes the opportunity you lose weight (and remain slim in the circumstances) is 80 percent, while if you use prescription diet normal scope only by 5 percent.

Seven key is effective:
1. The reasoning is correct (Self-control). Change your mind bad until you feel better only in the liver.
2. Controlling the cure (emotional-control). Understand and complete your emotional problems are still associated with the food.
3. No environmental foil (External-control). Create an atmosphere of home and work that supports your progress.
4. Fun food and eating habits of impulsive (Habit-control). Discover the habits that destroy yourself in and learn to eat because they need, not because they want to.
5. Response high, high nutrition (food-control). Reduce weight without count calories, measure body, or keep in mind the list of foods.
6. sports (Body-control). Burn calories with exercise-training simple.
7. Support around (the Social-control). Located between people with the same thoughts with you can increase motivation.

The Ultimate Weight Solution is recommend consumption of protein, carbohydrate and fat intake in the ideal.

The prescription is 3 dish of protein and 2 dish low-fat milk and manifestation fillet, poultry, fish and shellfish, vegetables, eggs, cheese, low-fat, and skimmed milk. For your daily carbohydrate, 3 serve food made from flour, 2 dish of fruit, and 4 vegetables. You are allowed to eat a fatty food daily - vegetable oils made from olive or canola, oil is also made from fish or nuts.

Rather than count the grams, points, calories ... According to Dr. Phil, better for your plate into four sections and add the appropriate portion of each part: on the one part protein, flour in the next section, and the remaining half filled with low-calorie foods, fruits rich in fiber and vegetables .

Do not forget 8-10 glasses of water each day for the metabolic process more smoothly.

Start The Diet

2008-11-26T02:16:00.000-08:00

Start a program of diet, like as start marathon fled. Without a plan and proper preparation, finish line will be difficult to achieve.
So what should be prepared when starting a diet? The most important is the mental readiness and willingness strong. Planning a diet or a diet drug the most powerful will not give results if you INTENTION to change not exist. All the people who start a diet, certainly has the desire to change, to get the body more healthy and beautiful. But whether you are ready to PATIENCE? Are you ready for DISCIPLINE?
If you have not yet feel ready mentally, strong motivation to encourage the body to move. To look slim in the wedding day, to ensure a longer life, to enhance self-confidence, is a bit of motivation to diet. The idea is to search for the right reasons to be able to run the program and diet can give your spirit when you are lost motivation and discipline.

Metabolisme And Waist circumference

2008-11-26T02:01:00.000-08:00

You may know that the body's metabolism associated with small or large waist circumference. Many believe that fat people have lower metabolism and the people who have a slim metabolic rate. Actually, there is a waistline Circle balanced relationship of total calories consumed by the total calories out. So, if the total calories that enter more of total calories out, Circle will be the width of your waist. Metabolism
only an "engine" that is burning calories.

Metabolism: Change the food into energy
During the process of biochemistry, calories derived from carbohydrate, fat and protein, combined with oxygen to the results of the energy that the body needed.

How many calories are burned each day is called the total energy expenditure. The following three factors determine your total energy expenditure are:

• Basic Needs. when the body is resting, you still need the basic energy to breathing, blood circulation, adjust the level of hormones, also fix the cells. Calories needed for basic matters, this is called basalt Metabolic Rate (BMR). Energy is used for basic needs are usually consistent.
• process food. absorb, distribution, and store the food that you also need a calorie consumption. This activity requires approximately 10% of the total calories you need each day. For this, the calories used also tend to be stable.
• Physical Activity. Calories needed for various physical activities such as exercise, walking to the store, the bus, and other activities is not the same every day depending on how many and how heavy activity that you do.

Metabolism and your waist circumference
It sounds logical, to think that no body fat or high-influenced low metabolism on a person or even by special conditions such as hypothyroidism (under active gland tyroid). Nonetheless, increasing the size of waist circumference is caused by the imbalance of energy in the body (the incoming calories than the calories out). To minimize the waist circumference, you should eat low-calorie foods and increase the activity can burn the remaining calories your body.

Factors that affect your calorie needs
• The size and composition of the body. that can function properly, a large body mass requires energy (calories) more than a small body mass. Please note also that the muscles burn more calories than fat. So the more muscle, the higher your BMR.
• Age. When you age increases, the amount of muscle that tends to decrease fat and thus more and more. Metabolism also weak. The decrease of performance such as this will reduce your calorie needs.
• Sex. Men typically have lower fat and more muscle than women with weight and the same age. This is the reason why men generally have a higher BMR and the trend of burning more calories than women.

Burn more calories.
The ability to change your metabolism has a limit of basalt. However, you can increase daily activity to build muscle and burn more calories.

Regular aerobic exercise such as walking 30 minutes or more, is a very good way to burn calories. Training is more like lifting heavy loads is also important because these activities can prevent muscle loss in old age. And because muscles burn more calories, muscle mass so important factor in reducing the size of waist circumference.

Avoid dietary supplements that can burn calories. Better be careful the food and physical activity is balanced to get the ideal waist circumference

Over Training

2008-11-26T00:38:00.001-08:00

Now there appears a new problem from the people who make too many sports! With a long period of intense exercise could cause negative effects and lost the benefit of exercise. we see the problem over training syndrome or burnout exercised a phenomenon that is where you make too many sports that cause injury and disease. This syndrome often is on the athletes or body Builders. However, of late, but also found among ordinary people. It usually starts with the obsession to achieve a particular physical target that is not realistic.

The symptoms of over training
Obsession is causing people trying to overfishing, because you want to reduce weight and aerobic classes to join five times a day, compelling body, or feel guilty if they do not practice and added training sessions in the future, and others. over training is a typical lost appetite, muscle pain too, so performance down, in the field of sports and productivity at school or work, experienced injury, depression, difficulty sleeping despite exhaustion, and even easier to hospital.

When experiencing symptoms, there is a good idea if you reduce the frequency of sessions of sport or exercise to reduce the burden barbel election as a lightweight, period sports a shorter, and so forth. When the rest need to do to restore the total body. Re-evaluation of the target to be achieved, consider what you want to achieve, plan how you will do with considerations of time, and when the need to consult a professional trainer or doctor.

The type of workout that can be done:
Our suggestion some type of workout that most important for the health body. The first is Cardiovascular Activity. This is the sport that most improve the performance of your heart. Do this type of activity three times per week, 20 minutes, for example, is swimming, cycling, fast walking, running, and skipping. Try variations in the choice of activity, other than to make the exercise more interesting and not bored, so you will not over training in a certain zone. Even if you want to do every day cardio vascular choose the activity with lower intensity and varied to rest your muscles.

Resistance Training is next. Lift barbel will help increase muscle strength, which will also increase metabolism to burn calories. Exercise also helps increase bone strength. Once again, do not do it too often, a maximum of two times a day. Large muscles such as chest and leg require 72 hours for interaction, small muscle, bicep-triceps, requires 48 hours. The third is stretching to prevent injury, help relaxation and coordination body. Make stretching before and after the workout. The last is the rest! Recovery time is very important that you body stronger and healthier.

Define the target!
Remember, you must specify the target you first. What is required of each person is different: an amateur, of course start with the tempo slow and more easily than people who are professional. Everything that is in the advanced level, starting with the count-level shape and start to make a good exercise schedule. Bottom line it is the purpose of doing exercise for physical fitness is fun!

Sports are not expensive

2008-11-25T16:24:00.000-08:00

When we think, living conditions now make it increasingly busy with many activities. Even with the growing activities and the energy out, the more we need to also maintain the body's stamina. Because we rush, we often forget the circumstances of our own body. In addition to consuming food and beverages, healthy and nutritious, and adequate rest, of course sport is required to maintain the body's health.

A specialist knowledge of physical health and sports from the University of Arizona, Professor Daniel M. Landers said that only by mobilizing the body for 10 minutes every day many benefits that we can, for example:
- Increasing power reactions, concentration, and mental health
When we exercise, the body of pipe will be more blood, so the amount of oxygen in the blood circulation also increased, which is able to accelerate suplay blood to the brain. When the brain suplay get enough blood, the physical and mental reaction will be increased.
- Helps reduce tension or stress.
The mind will not focus on the work of affairs when we exercise. Exercise helps us to reduce nervous, so uptight feeling so lost.
- Get naturally happy feeling.
Professor Landers explained that the sports proven effective in increasing the hormone releaser feel happy in our brain, such as adrenalin, serotonin, dophamine, and endorphin, which is an anti-heart disease.

Factors, such as the cost of expensive sports and where sports is limited, often a reason that is causing us more lazy sports. Good news; if we see more, the fact there are many types of sports that do not require a lot of time, place, or the cost. Men, women, old, young; can all do this sport.

Jogging or runing
According to Professor Landers, with only light exercise such as running, (Jogging), even just walking can help prevent a decrease in body brain power working on the old woman. The long and often this activity is done, then the thought acuity will also be increasing significantly.

Jump rope
Price rope (Rope skipping) that is used is not expensive. Home or road in front of the house can be a place to jump rope.

Sports in the room
Sports simple, such as Sit-ups or push-ups during the ten to twenty times it can be a choice of sport when we do not want to leave home.

Exercise
Calisthenics program that displayed several television stations in the morning we can take as a guide. Training is usually not difficult to follow immediately.

Please note, however easy sport, but if we do not have the desire, we will still feel lazy. When we have started it, we need to be diligent to exercise regularly so that the health body remained intact.

The intensity of sporting activities do not need too high, it is important that we increase the heart pacemaker. Professor Landers said that the best results will be obtained with a given body regularly for nine weeks.
So, there is no excuse not to exercise, is not it? so let's go exercise!

Four of the secreet food for Muscular

2008-11-21T22:57:00.000-08:00

You want more muscular body, increases virility and fat lost from the body? following a secret that food can help you realize expectations.
1. The beans, beans the content of zinc is more than other types of vegetables. This is known as the mineral elements up rate testosteron effective, even oxygen content of zinc in the bean into rival red meat.
2. Wheat, contains components called Avena sativa, which stimulate hormone testosteron to go through the flow of blood in your body.
3. Cheese, according to research Journal of Applied Physiology, men who consume the saturated fat found in animal and saturated fat not have a high rate of testosteron in the body.
4. Spinach, spinach leaves are rich in vitamin E content of the work testosterin maintain the supply of hormones in the body. but remember if you consume salads every day that the portion of spinach, too much can increase your blood pressure.

Weight Revealed

2008-11-21T21:42:00.000-08:00

Who says weight can not be revealed? In principle, weight would be reduced, once it is a genetic factor. Genetic factors that influence obesity, has only a portion of 40 percent. As more influenced by the environment, eating patterns, lifestyle and Feed and calorie expenditure in the body.

This was off. John Casay Chandrawinata, MND SpGK. from the hospital. St. Borromeus when found on the workshop, titled 'The Fat Block Shape Your Life', on Tuesday (8 / 5). "No person can not lose weight, if it happens that there is a pattern of eating and exercise are doing," he said.

According to him, if we can reduce weight or prevent obesity, the risk will decrease disease large. About 50 percent of the disease can be decreased if we reduce the weight. Because generally someone over the age of 30 years experienced a decrease in body burning, it automatically increase the risk of obesity. While the age of 23 years to increase the weight that recommended no more than 5 kg of weight before.

John added by doctors, some of the characteristics of food that needs to be fixed so that the weight of them intact; diets that low-fat, low calorie and high fiber. Feed calories per day earn between 1,300 to 1,500 calories. "Eating breakfast regularly, not because the busy breakfast and then left. Do not forget to do sports regularly, and balanced weight periodically," he said.

In order not to upset calculate calories per day in, you can follow the example of the ideal pattern, which is recommended by doctors following John. However, this is only an example, basically we can consume any origin we know whether the food consumed adequate nutrition needs Feed or not.

For example ...

Morning: It is recommended eating porridge chicken without skin with a little cracker. Or two pieces of bread with jam and fruit thin boiled egg. And if you can also complete the milk is low in calories.

To morning snack: One-size fruit is a stew or sweet potatoes or bananas.

Lunch: white Rice mugs starfruit, plus a one-piece pepes chicken breast without the skin and a small cup vegetable acids.

Afternoon snack: chocolate banana bread content.

Night: white Rice mugs one plus one share of starfruit are rawon beef without the fat with one extra bean sprouts and fruit grilled shrimp crackers.

Night snack: a fruit or a glass of milk.

Diet without Fitness is effective to weight loss?

2008-11-21T21:36:00.000-08:00

Diet and Fitness during this as the most effective way to reduce weight. However, recent research report had mentioned only if diet more effective than diet plus sports.

"To reduce weight, which is needed considering the amount of calories consumed and the amount of calories burned through metabolism and physical activity. However, the results of our research proves that that is important to reduce calories, either through diet food or sport every day," said Dr. Leanne Redman of the Pennington Biomedical Research Center, Louisana, USA.

In the research, Redman and his team includes 35 respondents consisting of 16 men and 19 women. After 6 months, 12 people in the group capable of reducing dietary calories Feed them as much as 25 percent. 12 people in the diet and sports groups, the share calorie decreased 12.5 percent, but the frequency of exercise increased 12.5 percent. While the remaining are in a group that does not diet and fitness.

Groups that are only just diet weight decreased, the same groups that make diet and sports. Their body weight decreased 10 percent, reduced fat mass and 24 percent fat in the abdomen decreased 27 percent.

If the objective is only to reduce weight, dietary or sports are effective. But if you want to avoid the disease, experts recommend doing Fitness regularly, especially aerobic, to reduce the risk of heart disease, diabetes and cancer risk affected.

As reported in the Journal of Clinical Endocrinology and Metabolism, this research also shows that with the fat of regular sports will be reduced in all parts of the body and not in only certain parts of the body.

6 way to Weight Loss

2008-11-21T21:31:00.000-08:00

For most people, reduce the weight problem is not easy. There are various ways that offered various parties. We need to understand that the most fundamental in the weight-loss program combines a fixed income between energy or food or energy expenditure with the sport.

You need to make permanent changes in behavior and determine how the changes that must be made permanent. For that, follow the following:

1. Make Commitment

Decreasing weight permanently takes time and effort. This need the focus and commitment throughout life. Make sure that Ana is ready to make changes and make sure that your self is correct.

No one can lose weight. In fact, it is pressure from outside, although it from the nearest person you had to make everything worse.

When you start to change this, try to settle the other issues. To focus on programs clearly need energy. So, make sure that if you do not switch the focus.

2. Look for emotional support

You are only able to help with the success of this program on responsible behavior is expected. However, it does not mean everything must be their own. seek moral support from a spouse, family and friends.

Look for people who really put the attention on you and can provide support. They are expected to you consistent with all the changes that would be run.

3. Make goals realistic

When you start considering what you expect from planning meals and exercise, which would be run, try to realistic. Weight decreased slowly but surely. Set a goal to decrease half the weight of up to one kilogram per week. For that, you need to burn 500 to 1000 calories more than the consumption that you enter.

Reduce weight quickly, you also remove the water network and the muscle, not fat. Set process goals, such as sports as a regular set of results as a destination (for example, down to 25 kg).

Change-process-habit is the key to the decreasing weight. And make sure that goal is really realistic, specific, measurable. For example, you will walk 30 minutes each day, five times a week.

4. Enjoy Healthy Food

Adapting to this new program means that you are aware Feed reduce the total calories. This does not mean lower taste, satisfaction eat.

You can start with the food-filling but healthful food, berakalori low as fruits, vegetables, and nuts.

5. Active and staying move

Not just a diet change your weight. While exploring the calories of food per week eat up to 3,500 calories (half a kilogram), you need to walk for thirty minutes every day for five times in a week. This will increase the weight decrease.

Basically, the purpose of sports on burning calories, although there are other benefits that are also good. And how many calories you burn depends on the frequency, duration and intensity of activity.

One of the best ways to remove fat is to keep doing aerobic exercises such as running more than 30 minutes. If possible each day.

Although regular aerobic schedule is the best way reduce weight, the extra activity will help burn calories. Daily lifestyle you can to take advantage of that, for example by trying to choose the stairs from the hoist. Or when the bicycle home office, rather than use the car.

6. Change lifestyle

Is not enough only with healthy eating and exercise for several weeks or months. You must enter the program changes behavior. Start by considering matters such as the type of food consumed, rest, work, and other habits that do not support. Discard all that and start with the new program.

Cardiovascular Problem and Memories

2008-11-21T21:13:00.000-08:00

Cardiovascular problems become the key causes progressive loss of memories in the information age. Once the results of the research expressed Fred B. Chernow, a lecturer at the Albert Einstein College of Medicine in Long Island, U.S., in his book The Sharper Mind.

He added, the flow of blood to the brain in people aged between 33 to 62 years old on average down 23 percent. Even as other organs, the brain also relies on as a supplier of blood oxygen and nutrition.

In the brain, blood also remove carbon dioxide products and other waste. Thus, the less the smoothness of blood flow to the brain, also means the lack of flow of oxygen and nutrients to the brain. That means, lack of brain energy to burn.

"Sports are spur cardiovascular system will give good results for our minds," write Chernow. Instead of sports games, "The benefits of aerobic sports, such as walking and swimming, more meaningful for our cardiovascular system," he added.

New Tips For Sexy Belly

2008-11-17T18:04:00.000-08:00

What should be done to perfect the body formed by a sexy belly? Ask a fitness trainer Bobby Storm, which successfully established body of a diva such as Britney Spears toured the world for the past year. Bobby Kennedy with his wife Nancy serve personal training for top celebrities such as Jennifer Lopez and Julia Roberts. He always recommend exercise ab-smoothing and light diet consisting of five meals with small portions in the day, a lot of water and avoid carbohydrate in the form of a solid. The most soda is forbidden. Soda will only accumulate fat and sugar. The program is the establishment of the stomach Bobby consists of three sets of exercises that should be done overall. Bobby asserts, the only exercise done consistently every day that will get results, not how many you do.

CRUNCHES
Start with body recumbent position on the floor. fold your knees with the feet parallel floor, and hands below the head. Lift your shoulder about 10 inches while breath exhale. Hold back and neck in the straight position. You will feel tension in your stomach. Do not use the hands to sustain the head.

LEG LIFTS
Body remains recumbent position on the floor, arms on the left and right side, knees together and lift the leg 90 degrees with the feet pointing to the floor. Lift your buttocks from the floor a few inch, hold your leg straight back and make sure the bottom up and not take the floor. You must feel the pressure at the bottom of your stomach. Hold the position for one or two seconds, then slowly put back on the floor of your buttocks.

SIDE CRUNCHES
Take the initial position with the same movement crunches. Let your leg open to the outside, to the outside knee touched floor. Lift the shoulder from the floor at less than one foot. Hold the neck and back still straight. Move the leg to the opposite side and repeat again.

Vitamin B6(Pridoxine) and Magnesium

2008-11-17T03:42:00.000-08:00

When Vitamin B6 (pyridoxine) gained very little, the important amino acids from the protein - tryptophane - is not used to normal. Instead, he changed into a substance known as Xanthurenic acid

When the body's lack of Vitamin B6, then the acid, Xanthurenic be increased and damage the pancreas, which then international blood sugar.

Magnesium will reduce the body needs vitamin B6 in the diet, when added, acid Xanthurenic will be reduced.

Saturated fat will increase the demand Magnesium. High protein, high-calorie diets increase the body's needs on Vitamin B6 and accelerate the destruction of the pancreas, when the lack of vitamins.
Excessive consumption of sugar will generally increase the demand on the body of both insulin and Vitamin B6.

People who less vitamin B6 little to sour long before the Xanthurenic various signs of the lack of visible. All diabetes is seen removing a large amount of acid Xanthurenic indicates that the damage increases in the pancreas. All Vitamin B is soluble in water and easily out through urine. The more of urine, the greater the slackening.

Less of a number of minerals such as potassium, magnesium, is also likely add chromium and zinc, can not aggravate Unbridled carbohydrate.

In literature, literature recommends that someone with diabetes or family history so it is advisable to use 10 mg Vitamin B6 and Magnesium 500 mg per day.

In general, we need to find fruit that is not pure and whole, not only because the food was pure micro-nutrient loss, but also a danger-being of the additional substances or processes used, for example - and the bleaching of rice flour, corn syrup with high fruktosa, monosodium glutamate (MSG) - with divers due to obesity, the insulin, hyperglycemia and glycosuria. There is no reason to recommend that people with diabetes avoid fruktosa in fruits, vegetables and other food, but adding fruktosa as a sweetener is not recommended.

Foods that contain carbohydrates from grains, fruits, vegetables, and low-fat milk rate should be included in a healthy diet.

In connection with the effects on glycemic carbohydrates, the total amount of carbohydrate in food or hawker is more important than origin and type.

Low-fat diet when kept in the long term will contribute to the reduction of weight in the right dyslypidemia.

Diet programs that are safe

2008-11-16T18:53:00.000-08:00

Do you feel the excess weight? Various ways to lose weight quickly and offered many practical to you, both on television ads, mass media and on leaflets distributed in the streets. Bids are very them to arouse the dream ideal body weight. You promised to decrease the weight very much, even can reach 5-10 kg or more in one week. To find out if your excess weight or not, can be calculated with the formula Ideal Body Weight (BBI): 90% (Height-100), the formula is applicable to have high body> 150cm for women and> 160cm for men. If your body <150cm for women and <160cm for men, the formula is BBInya: TB-100. The normal weight ranges between 10% above the BBI and 10% below BBI. If your weight is over 10% of BBI, including the overweight category or excess weight. Be careful with the ad program, which is not guaranteed. Purpose liver weight loss, if without considering the effects that may be caused not you will experience a fatal disruption of health. If you lost weight rapidly without reducing calories Feed and do not exercise or sports such as offered around you need to be studied further. What reduced the fat in the body or liquids that indeed there are approximately 60% of our entire body. Reduction in body fluids will had a very bad for health, can cause dehydration that in severe degrees can lead to death. The main source of energy for our body is carbohydrate. Carbohydrate in the body will be described in a simple form, one is in the form of glucose. Glucose is used for energy metabolism and body activity. Brain, we also need energy and energy sources that can be used by the brain is glucose. If the body does not get enough glucose suplay, there will be splitting fat. Results rupture of fat is used for alternative energy for the body. But the brain can not use the energy that comes from the splitting of body fat. So, if we lack of glucose, the brain does not automatically get supply energy, and of course this will hamper the work function of the brain. According to the advice of health, decrease the weight of a secure order not to cause bad effects for the body is 0.5 kg in a week or about 2 kg in a month. Decrease west body little by little more secure, not damage the function of the body work organs, and more can be maintained. Decreased too much in a short time, the network will damage the body and tend to yoyo syndrome. Yoyo syndrome, namely increased weight after the decline of the so fast, can increase more than the weight back. Lost weight of 0.5 kg in the week this can be obtained by reducing the energy of 500 Feed KCal a day in total energy needs from you. So if in a day reduced for 500 KCal, the week will occur in the reduction of energy as much as 3,500 KCal. This amount, if converted, equivalent to 0.5 kg of body fat, because fat provides energy for the body of 7 grams per KCal. In principle, you should consider the balance of good food Feed carbohydrate, protein, fat, vitamins, minerals and water, and improve consumption vegetables and fruits. So that you can do with the diet should be safe to consult experts on nutrition. Nutrition experts will help you to calculate the calorie needs and determine the right type of diet that you can achieve ideal body weight.

Obesity

2008-11-16T17:11:00.000-08:00

Obesity is excess weight as a result of hoarding excess body fat.

Everyone needs some body fat to save energy, as heat insulator, absorbent shocks and other functions. The average woman has more body fat than many men. Comparison between normal body fat by weight is about 25% -30% in women and 18-23% in men. Women with more body fat from 30% and men with body fat of more than 25% are considered to obesity.

Someone who has a weight of 20% higher than the value of the middle range of normal weight is considered to obesity. Obesity is classified into 3 groups; 1) Obesity light: the excess weight of 20-40%, 2) Obesity is: excess weight 41-100%, and 3) Obesity weight: excess weight> 100%. Obesity was found weight as much as 5% of those obese.

Attention not only to the amount of fat is dumped, but also to the landfill body fat .. Patterns of distribution of body fat in men and women tend to be different. Women tend to store fat at hip and buttocks, so that gives an overview of fruits such as pear. Meanwhile, the men usually store fat around the stomach, so that gives an overview of fruits such as apples. But this is not something that is absolute, sometimes in the few men appear as pear fruit and some women appear as the fruit of apples, especially after the time off.

A fat lot buried in the stomach may be more easily experience a variety of health problems associated with obesity. They have a higher risk. Overview pear fruit is better than the picture of apple fruit.

To distinguish the second picture, have found a way to determine whether someone shaped like fruits such as apple or pear fruit, namely by calculating the ratio of waist with hip. Waist measured at the point that tight, while the waist measured at the point that largest, and waist size divided by the size hip. A woman with a waist size of 87.5 cm and 115 cm in hip size, have hip-waist ratio at 0.76. Women with a ratio of waist: hip more than 0.8 or men with a waist ratio: Hip more than 1, said apple-shaped.

Heart Rate Reserve

2008-11-14T18:48:00.001-08:00

Heart Rate Reserve is the difference between the MHR with RHR. Heart Rate Reserve's role as a base value calculation, when multiplied by the presentation intensity exercise. The higher the value of HRR the higher the results of last multiplication exercises with the presentation. The lower value of HRR the lower results also ahir multiplication exercises with the presentation. If the value of high HRR means that there RHR indication / infinite capacity of the body are high, and otherwise

Heart Rate Reserve

2008-11-14T18:48:00.000-08:00

Maximum Heart Rate

2008-11-14T18:41:00.000-08:00

Maximum Heart Rate is the number of definitions for the throbbing pulse / heart rate maximum per minute. MHR representation as 100% capacity of the heart and rattle calculated based on the reduction of the number 220 (for men) of age, and 226 (for women) of age. The formula is so:

- MHR = 220 (men) - age
- MHR = 226 (women) - age

Resting Heart Rate

2008-11-14T18:28:00.000-08:00

Resting Heart Rate is an indicator of physical condition that simple but accurate. If the lower RHR means that the physical condition and heart health, the better also. The higher the RHR means less than prime physical condition, which may be caused by overtraining or underrecovering.

Chek RHR
a. Count the sum of throbbing pulse per minute after is a riser.
b. Doing it 3 days in succession.
c. Sum of results from 3 days, then for 3 to get the RHR average.
d. If RHR in the day to 4 more of RHR average (more than 5 beat / sec), mean body condition in the less fit, so that the portion of the exercise should be adjusted.
e. If RHR in the day 4 is stable, the share of cardiovascular exercise can be done as usual, without the need to be adjusted

Types of Cardiovascular exercise

2008-11-14T18:10:00.000-08:00

Cardiovascular exercise can be done in some classifications. But to understand and become more easy and simple, so cardiovascular exercise is divided into 2 categories, namely: indoor and outdoor. Aerobic activity is the elaboration of indoor outdoor. Rapid development of a metropolitan city that come with the increased air pollution, making it difficult place to do aerobic in the field.
While the outdoor aerobic activity is one of the most aerobic activities classic. Is the most popular sports games like basketball, football voley, badminton, and others. Another form of outdoor aerobic is Jogging, cycling and swimming.

Cardio exercise and Fitnes lifestyle

2008-11-14T17:51:00.000-08:00

fitness lifestyle is a lifestyle that is less complete when, not supplied with cardiovascular exercise. This activity will help burn fat in the body and create a healthy heart. Another benefit of cardiovascular activity is the VO2 Max, as you know that this activity is an activity that requires a lot of oxygen, and lungs are the main organs of the body that will accommodate oxygen. VO2 max is the indicator lung capacity, the more lung capacity to accommodate the more oxygen is also good aerobic condition us. Benefit from the activities of both cardiovascular the blood circulation is better. cardio activities that create a healthy heart and burn fat, the results of this activity is the smooth circulation of blood because the blood vessels into the net from fat. we need to know that the blood is the means to carry oxygen and nutrients to feed the entire body. For the fitness application, the flow of blood that help is very smooth recovery after exercise and body shaping muscles more quickly. Smooth the flow of blood that will quickly bring the amino acid to recover musculature trained and carry oxygen to the brain and central nerve system faster so that the body recovered

Aerobic Activity

2008-11-14T17:25:00.000-08:00

Aerobic comes from the Greek: Aero means the air, and the BIOS meaning of life. Cardiovascular exercise is the type of exercise that aims to improve cardiovascular ability. Cardiovascular exercise or activity is very different with the weight training activities. if the weight training activities, take the body from the main source of carbohydrate energy, then the exercise activity kardiovascular take power source from the carbohydrate and fat. In weight training, the body does not take a lot of oxygen, so that weight training is often referred to as Anaerobic exercise. In the aerobic exercise, the body will take oxygen to form energy for our body

Calves

2008-11-14T04:53:00.000-08:00

Calf muscles do not separate into different parts. So do exercises that will also take effect for the calves. Body builder beginners usually give less attention to the growth of calves. Even in a rivalry calf is important to get the victory. Calf are usually not too good response to the training that we do. although there are some people that he has a genetic large calves, but calves can be called good, if large and also have a good defenisi. Difficulties in forming calves occur as naturally have great pressure in the activities of each day. Because they often get pressure calves to be strong, if the calves do not get that strong pressure and intensity not often, the calves do not give a response as you like. So training for the calves will be effective if done very many and very serious and must be diligent

Hamstring

2008-11-14T04:15:00.000-08:00

In the bodybuilder and fitness activities, hamstring exercises will help the body to support other exercises, such as deadlift, shrug, and calf raises. For the body builder and fitness mania, hamstring exercises to be important because this will help build muscles in the back.
In other sports,its training is also important for clean and Snatch, clean and jerk and deadlift. In addition, the branch also in athletic sports, gymnastic and wrestling,this muscle will be used. Training for the hamstring muscle will also influence to muscle waist shape and become more powerful. This of course will be very helpful for women who want to have a beautiful body and sexy

Leg Press

2008-11-13T03:09:00.001-08:00

Leg Press is a very good training to build muscle mass leg, thigh muscles can cause isolated that there are no other muscles that are involved. Position with feet wide, or slightly more than the width of the shoulders and down barbel to limit your ability. Stop the pressure barbel waist when you become too oppressive or picked up from the bench. Barbel to return the initial position.
To get the maximum effect from this exercise, use barbel to press your thigh muscles for a full range of motion.

Squats

2008-11-13T02:49:00.000-08:00

Squats are a very good exercise, and can be done in two ways, namely to do with the smith machine or with free weight. Smith machine is very helpful for beginners to balance the load, so it can concentrate on the target muscle. Should position the foot slightly more than the width of the shoulders. folding the knees and lower body until pararel on the floor and return to the position early

Simple method for draft calorie needs

2008-11-07T20:31:00.000-08:00

The method is quite simple to design calorie needs is to Multiply numbers with a specific weight of each individual. Because of this simple method is created and developed countries in the west, the way the calculations with the size (PON) / lbs 1 pound = 454 grams. In methematic simple calculation, then we will be that 1Kg = 2.2 lbs
For the body is not active sports or not, multiply body weight with the 10
For example, with a weight of 60kg. Calculate will be such as: body weight in pounds = 60kg x 2.2 lbs = 13lbs.
so, the number of calories needed in one day is: 132lbs x 10 = 1,320 calories.

For the body, which is quite active sports or light, multiply body weight in pounds by the number 13
For example, with a weight of 50kg so the countdown
weight in pounds = 50kg x 2.2 lbs = 110lbs
so the number of calories a day is needed: 110lbs x 13 = 1430.

For the body, which is very active sports or weight, multiply weight in pounds by the number 16.
For example, with a weight of 70kg will be calculated,
Weight in pounds = 70kg x 2.2 lbs = 154lbs
So the number of calories in one day is needed: 154lbs x 16 = 2,464 calories

This method is quite easy to application, but is limited, which is limited to the weight body only, while the size of primary metabolism, the amount of muscle in the body can not be calculated with this method.

Good Fats VS Bad Fats

2008-11-07T19:12:00.000-08:00

There are good fats for consumption and there is also the fat is not good, and not for consumption. The type of fat consumed is good for is not a monounsaturated fat, and saturated fat is not a double. Fat is not good for the consumption of fat is saturated fat.

The types of fat is not saturated single and double (good Fats), namely:
Sunflower oil
Canola oil
Olive oil
soy bean oil
Peanut oil
flax seed oil
Fish oil

The type is not only not saturated in the blood, but also contain essential fatty acid (Essential fatty acids): linoleat acid (Omega-6), acid alpha linoleat (Omega-3) and acid Arakhidonat (Arachidonid Acid) that much. Found that the essential fatty acid appeared to have some important benefits, namely: to help the body burn fat, decreased LDL cholesterol, help the lubricant joints, prevent stroke, try to keep the blood pressure, optimal brain health.

The types of saturated fats (bad Fats), which should not be consumed:
- Fat is visible on the source of animals other than fish.
- Coconut oil, margarine.
- Hydrogenated oil contains free radicals
- Trans fat, which is often used in fast foods

The type of fat in this many problems brought on the human body, such as the stoppage of blood vessel and also the heart and liver. When viewed in Writing above, then for good or bad kind of fat is not easy to be fat that the plant is better than fat of animal.Done be proven type of fat that some plants do not have a requirement to put in the diet and fitness of all people who want healthy. also vice versa animal fat is not all bad for the health, for example, fish oil containing omega3 and fat in the red meat that is low rate of fat, is good for health and weight decrease. Fat is called Conjugated Linoleic Acid (CLA)

Exercise to get The Six pack

2008-10-30T17:46:00.000-07:00

In the program of six pack, you need to consider three types of exercises are: abdominal exercises (abdominal muscles), lift the burden of training and cardio exercise.

Cardio exercise there are various, such as Jogging, run, cycling or swimming. Whatever you choose not to be a problem, but in the original routine. is how do with the intensity variations. For example when you choose cardio Jogging, walk for 1 minute and then fled for 5 minutes. Repeat the above intensity 5-7 times as many as 1 in practice.

Training barbel become important because additional muscle mass also means extra calories burned each day, even when you just sit even. The addition of muscle mass to be important because the muscles to activate the body's metabolism. Always include training foster barbel in your exercise sessions.

Sample exercises:

MONDAY (Exercise 1)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Chest

* Bench Press Barbell x 3 set repetition 12-15
* Incline Press Dumbbell x 3 set repetition 12-15
* Dumbbell Pull Over 3 set x 12-15 repetition

PEC Dec 3 sets x 12-15 repetition

Tricep

* Tricep Push Down 12-15 x 3 set rehearsal
* One-handed Tricep x 3 set repetition 12-15

Skull crusher x 3 set repetition 12-15

Training cardio 30 - 60 minutes

TUESDAY (Exercise 2)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Back

* Lat Pull Down (Behind) 3 sets x 12-15 repetition
* Lat Pull Down (Front) 3 sets x 12-15 repetition
* Seated Row 3 set x 12-15 repetition

Hyper Extension 3 set x 12-15 repetition

Bicep

* Preacher curl with Barbell 3 set x 12-15 repetition
* Concentration Dumbbell x 3 set repetition 12-15

Hammer curl 12-15 x 3 set rehearsal

Cardio exercise30 - 60 minutes

WEDNESDAY (off )

THURSDAY (Exercise 3)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Shoulder

* Dumbbell Press 3 set x 12-15 repetition
* Side Raise lateral x 3 set repetition 12-15
* Rear lateral Raise x 3 set repetition 12-15

Dumbbell Shrug x 3 set repetition 12-15

Cardio exercise 30 - 60 minutes

FRIDAY (off / holiday)

SATURDAY (Exercise 4)

Abdominal

* Center Crunch x 4 set repetition 20-25
* Side Crunch (left & right) 4 sets of 20-25 x repetition

Hanging Raise x 4 set repetition 20-25

Chest

* Incline Press Dumbbell x 3 set repetition 12-15

PEC Dec 3 sets x 12-15 repetition

Back

* Lat Pull Down (Behind) 3 sets x 12-15 repetition

Seated Row 3 set x 12-15 repetition

Legs

* Leg Press x 3 set repetition 12-15
* Leg Extension x 3 set repetition 12-15
* Leg curl 12-15 x 3 set rehearsal

Seated Calf Raise x 3 set repetition 12-15

Cardio Exercise 30 - 60 minutes

WEEK (off)

Note:

Ø day training schedule and can adjust with the time available

Ø The contents of the training can be changed in accordance with the desire, always consult with your instructor to obtain maximum results.

Ø Try to exercise 3-5x a week

Ø last rehearsal is the maximum capacity of your body, adjust the weight with the ability

Ø variations to the intensity kardio preferable to optimize the burning of fat.

TRAINING abdominal

Variations movement abdominal exercises are diverse, whether or not to use the equipment. Use a variety of variations to change the pattern of abdominal exercises that are above the results for the six pack optimal.

Variations-variation abdominal exercises that use both devices include:

* Cable Crunch
* Decline Bench Crunch
* Hanging Knee Raise
* Hanging Leg Raise
* Standing Oblique Cable Crunch
* Ab Wheel
* Rope Crunch
* Swiss-Ball Roll Out

Variations-good abdominal exercise variations that do not use the equipment, among others:

* Reverse Crunch
* Scissor Kick
* Curl Up
* Side Jackknife
* Straight-Leg Crunch
* Hip Thrust
* Crossover Crunch
* Leg Raise
* Twisting Crunch
* Seated Knee-Up

Tips and tricks:

If your body is basically thin, the focus of the program is a six pack your stomach muscle training and the formation of muscle. Ration meals can be still.

Supplement to get the Six pack

2008-10-30T08:31:00.000-07:00

Supplements are needed to bolster the program six pack, so you functionality digestion and metabolism to be smooth. By increasing the level of metabolism and burning fat, the amount will be increased and the definition of abdominal muscles will also increase.

The main supplements is needed for get a six pack program is milk whey protein (has Whey / Iso Cool / Iso sensation 93) to help you build muscle and needs adequate protein daily. In addition, protein can be used as an alternative energy source by the body. Protein digested more slowly by the body's digestive channel, so you will still be active.

Supplements that is required Ultra Ripped New & Improved Formula as a fat burner, and alternative energy as a supplement trigger the body's metabolism. To make a more definitive abdominal muscles, combine Ultra Ripped New & Improved Formula supplement with L-Carnitine. L-Carnitine works by making energy as fat. L-Carnitine also helps to scrape fat and make the body become more dry (Lean) and improve muscle definition. Consumption 1000mg-2000mg L-Carnitine regularly during the 30-45 days for the results of the maximum.

The best supplement are you can to optimize the consumption of the body's metabolism is the Daily Complete Formula, as a source of vitamins and minerals that help the digestive system and optimizing the function of vital organs of the body. Digestive system that works with the optimal digested food to prevent cumulation of fat.

supplements are the other main Carb Fat Bloc and the Bloc. Carb Bloc contains white kidney bean extract, which works to prevent the absorption of the excess carbohydrate that comes from white rice, potatoes, bread and other not so in the form of fat stored by the body. While Fat Bloc, which comes from the skin shells (chitosan) works as a fiber that binds fat, so fat from food is not absorbed by the body part and removed through Feces.

Eating patterns and sports remain a significant part in the six pack your program. Supplements work to help you build muscle and speed up the fat is maximum.

* Note: not all supplements should be used in the example above eating patterns. Select the best combination for you

Get The Six Pack

2008-10-30T07:55:00.000-07:00

You want a six pack without a belly fat? For many people, get a six pack stomach is a difficult process that requires dedication and because of the high motivation. But the six pack stomach is not not possible. Below is the complete guide to get a six pack stomach. for beginners.

Is the six pack stomach?

Is a six pack stomach muscles that form the structure of six-pack box on the stomach or abdominal. Six pack that looks good is considered that have the sharpness or definition of clear and symmetrical.

How to get six pack?

The process to get a six pack stomach is actually easy. First, the strengthened your abdominal muscles and lose body fat. The concept easy, but it is not easy to run. This process requires dedication, intention, time and patience enough to get a six pack stomach. But the results will be commensurate with your struggle.

Eating Pattern

Nutrition plays an important role in the program six pack. You can only have one set of abdominal muscles strong and big, but if the muscle is closed by a layer of fat, you will not see. For the portion you eat a small portion of every 5-6 days to jack up the body's metabolism. Stop eating food that hamper the development of muscle six pack, such as white rice, pasta, white bread, candy, ice cream, dessert, fast foods, terhidrogenasi oil, sugar and corn syrup fruktosa high.

Consumption of foods that help you achieve the objectives of the program, such as: oatmeal, olive oil, whole wheat bread (whole Wheat Bread), fruits, vegetables, nuts, egg white, natural peanut butter, chicken breasts, fish, protein, tea and green water.

Be realistic, you may not get the ideal body in 1-2 days. Make a pattern of reform gradually and eat regularly. In the program to get a six pack stomach, you want healthy food is enough. If you eat too little, the muscles will shrink. While eating too much when the stomach will be closed by the layer of fat six pack stomach, so you will not be visible.

Examples of eating patterns:

Breakfast

1 Omelet boiled egg or eggs

1 piece of bread, whole wheat / ½ cup oatmeal

3 eggs Daily Complete Formula

2 eggs Ultra Ripped New and Improved Formula

Morning snack

Whey has scoop 1 / IsoCool / Iso sensation 93 L-Carnitine 1000mg

1 apple / orange / pear

Lunch

1 ounce chicken breast / fish / meat, whole

1 cup rice red rice (brown rice)

1 cup vegetables

Afternoon snack

1 piece of bread, whole wheat / ½ cup oatmeal

1 piece of fish / roast

Before Training

2 eggs Ultra Ripped New and Improved Formula L-Carnitine 1000mg

After Training

Whey has scoop 1 / IsoCool / Iso sensation 93

Dinner

1 ounce chicken breast / fish / meat, whole

1 cup vegetable.

Note:

Ø Food should be reduced, which is all the fried foods and sugar. Foods that contain high sugar is white rice, potatoes, certain fruits (Mangoes, bananas and other fruit that is too sweet), chocolate, candy, ice cream, and others.

Ø The processing of meat can be cooked with boiled, burned, but not baked or fried with oil, using ingredients that many of fat, sugar or use. Salt can, but the amount is very small. (more salt diet is recommended).

Ø portion above the menu can be adapted to the size of your body.

Ø Time to use the menu above is not binding, can be adjusted for the exercise in the morning.

Ø Make sure there is a distance of time between meals.

Ø On the day off (no exercise) combine the supplements before and after exercise.

Ø is not permissible to consume milk whey protein, but keep your protein needs to keep enough to consume with 9-15 amino eggs every day and consuming a high protein food.

Calories

2008-10-30T06:45:00.000-07:00

When we start learning about diet, first of many that would explain that the dietary pattern is set to eat, not eating or not eating once a day. Then next is the knowledge base that I lose weight, the only way is to create conditions that the incoming calories more than a small number of calories out. Is it like? In fact, the answer is not certain and can even weight!

Weight down if out more calories than the calories that enter? Try we see another example. Feather as 1 ounce and also the stone as 1 ounce, at the same time as a vacuum in the air. Which will reach the bottom first? Surely they reached land at the same time as weighing the same. But we try to do the same experiment but this time not in a vacuum but is one of the buildings in New york. With the same weight, which will reach the ground first? Of course, stones, right?

now back problems calories, that if tested in the laboratory, all calories are still calories and calories when the exit is greater than the calories that enter the result is a decrease in body weight. This is the same as the pilot that we do in the vacuum in the air overnight. No other factors in the experiment in the laboratory. But when the calories in the form of food that we appeal in our body, our metabolism is influenced by many factors, which are not visible to the eye as the air in the case of feather and the stone was.

Our body burn calories consistently continuously at any time, even when we sleep even. Therefore, the calories quickly in the body in a short time will make the number of calories the body jumped excessive and will be used as necessary, the excess will be stored fat. For example, we drink soda with a total 100 calories, will provide a quick injection of calories into the body because the soda contains simple carbohydrates that are easily absorbed by the body. But we compare with the sweet potatoes consumed with the same number of calories is 100 calories, but it is a complex carbohydrate, which requires a longer process of absorption, the body will absorb the calories from sweet potatoes are slowly so that there are no hikes in the body of excess calories and no changed into fat.

So the conclusion from this, that the most important in the diet is not the number of calories but the type of calories. Not all calories created equal. In the laboratory, calories are calories, but the body is our machine with a different construction and will process the calories from a different type of food differently, too.
Therefore TYPE see that your calorie consumption.

Fat, Cholesterol and Triglyceride

2008-10-30T05:59:00.000-07:00

We often hear questions about cholesterol and Triglyceride. What is the difference? What is the meaning of the rate Triglyceride levels or different from what LDL, HDL, or VLDL?

The Basics

In the blood only 3 basic types of fat, cholesterol, namely, Triglyceride and fosfolipid. Because of the nature of fat that can not be soluble in water (while the blood of our water as a main component), the 3 forms of fat should be mixed with a solvent for substances can circulate in the blood. Substance is a type of protein called Apoprotein. Fat compound (a combination of 3 types of fat above), which joined with the apo form lipoprotein (LP). So LP is a cholesterol Triglyceride fosfolipid Apoprotein.

Lipoprotein (LP) differ in size, density, composition and fat composition Apoprotein. These differences make some types of LP, namely HDL, LDL, IDL, VLDL, and kilomikron L p (a). So the term should be understood that the HDL or LDL, etc. is a form of a combination of cholesterol, trigliserid, fosfolipid and protein.

What is different from each Lipoprotein ?

So that not too confusing, here, I will only discuss HDL, LDL, VLDL (leave your doctor is thinking about other).

HDL (high density lipoprotein) is a form of LP, which has a component of cholesterol, at least. Formed in the intestine and liver, HDL cholesterol is absorbed from the free blood vessel, or other parts of the body such as cell makrofag, and then bring them to heart, which make good HDL cholesterol dijuluki (even though the term is not appropriate after we understand what the LP) .

VLDL (very low density LP) LP, which is formed in the liver, which then changed in the blood vessels become LDL (low density LP). LP is a form of cholesterol components at the most and will carry cholesterol into the network, such as blood vessel walls.

What it means and what the risks?

When the rate of cholesterol in the blood vessels is high, this will make the diameter of blood vessels become narrow, (analogy with the water hose inside the walls closed by the mildew, so water will not flow smoothly). In circumstances where there is heavy sumbatan total of the blood vessels will be damaged organs, such as when a coronary vessel is closed, then the heart attack occurred, or when a blood vessel of brain stroke occurs will be closed.

HDL cholesterol will bring free from blood vessels to the heart so that the diameter pipe will widen, while the rate of VLDL and LDL levels there will be things that will make the blood vessel constriction.

How to Triglyceride?

As already explained, that Triglyceride (TG) is one form of 3 basic human fat. Unlike cholesterol, which are stored in the network or heart blood vessel walls, MH will be stored in the fat cells under the skin (which made the six pack abs is very difficult to obtain). What does it mean when a high rate of TG? Whether dangerous. The high rate of TG metabolism will change into a form of VLDL large VLDL. L-form of VLDL This will be the LDL that is easy to oxidise and damage to HDL, which in turn will aggravate cholesterol content of blood vessels.

How good rate, according to inspection in the laboratory?

Total cholesterol:

<200: optimal

200-239: normal

> 240: high

LDL

<100: optimal

100-129: nearly optimal

> 130: high

HDL

> 40 /> 50: optimal (men / women)

Triglyceride

<150: optimal

150-200: nearly optimal

> 200: high

10 tips for a successful Fitness

2008-10-30T03:41:00.000-07:00

Can not be finished when most of us can not enjoy a fitness or training. Also a truth that every person in this world can benefit from fitness and nutrition program is appropriate. The following 10 tips to get you started training routine today.

1. Design and actual objective Realistic

Designing a simple goal as you want to reduce the weight is not effective. Create more specific. For example, 'I want to reduce the 10 kg to 5 September.

2. Improving your Measure

Measure each improvement and do routinely. You can not measure how much weight your body is reduced when you do not measure at the beginning.

3. Create Data For Each Training

Each and every training session should be in the data. Preserve the size of your training and journals and create your own success.

4. Pair your Cardio

Create cardio sessions in a variety of intensity and length. Try cardio new content and remain fresh.

5. Training Hard Not Only For Men

Each person can practice with the firm. Training hard to build muscle and increase bone density. Practice all the major muscle groups every 1-3 times per week.

6. Rest

Enough sleep for 7 to 9 hours each night. Similarly, rest your muscles with no exercise for 1 to 2 days each week.

7. Warming Up

Make warming for 5 to 10 minutes before you exercise the core. You must be initiated with the international body temperature first.

8. Cooling down

Cooling do with the overall weakness in the body. This will help improve flesibelitas and reduce pain in the muscles in the next day.

9. Nutrition Represents Half Of Battle

Consumption of food with a reasonable balance of your exercise routine. Eat healthy foods and leave a strict diet in your life forever.

10. Please continue Motivation

Bring a friend to practice or perform exercises with a personal trainer. Do anything to make you committed. If you start lax, lose a sense of guilt and do the exercise routine you back as soon as possible.

However 10 tips for building a foundation of fitness programs that are safe and effective. Anyone can reduce the fat in fat-tbuh with a realistic exercise and nutrition blend enough. If you have health problems, better contact your doctor before you start a fitness. Do exercises regularly and you will be healthier and happier from day to day.

Soy Protein

2008-10-27T18:38:00.000-07:00

Soy Protein is a protein powder derived from soybean. Why should soybean, and not other sources of vegetable? Because soybean protein content have a very high if compared with other vegetable sources, and also because of soybean available once more (easily obtained) and has several other benefits
In the form of powder, protein, soybean, which has a very pure protein content of 92%. it is also a source of BCAA (branch-chained amino acids) that many glutamine and isoflavone.
Isoflavone is a substance that genistein and daidzein in soybean and has a chemical structure similar to estrogen. In the menopause women, irrespective of calcium from bones and the absorption of calcium from food, and will raise the risk of osteoporosis. Scientific research found: Women who menopause is consumted isoflavone from soybean can make the absorption of calcium from food, and so better to keep calcium from the bone is not lost. Results of this research to make soy protein supplements is preferred by women athletes and male athletes can also consumption.

Fitness lifestyle Motivation

2008-10-25T08:21:00.000-07:00

Running a fitness lifestyle is a reaction to all people, who are still new and already tens of years to do so. For the new lifestyle with fitness, the challenge is that most adapt to a new lifestyle, and for the long-run fitness lifestyle has become a case where every individual to be their own biggest challenge. Motivation is a mental dimension that is very broad expression hearts, so that each person would have their own version about what and how it can be motivated. Activities to improve mental concentration and performance, while this is a trend among the world's elite athletes. This also affects the fitness mania to use techniques such as visualization and demands achieve the target that has proved very effective in helping improve the quality of performance in various aspects of physical activity. This aspect can be important for the athletes and fitnessmania because of mental concentration affect two basic required in the growth of muscle: the skill and intensity in practice exercises

About the Glycemic Index And Insulin

2008-10-24T18:02:00.000-07:00

Size to the values of the GI carbohydrate source is fast or slow carbohydrate is parsed into sugar in the body. The process itself is quite complicated to be explained in simple.
All carbohydrates in the body to receive a response from one organ, which is called: pancreas. pancreas is the organ that produces hormones, insulin function, which depends on 3 things are called:

- The amount of carbohydrates consumed in one meal, the more carbohydrate is consumed, the higher the insulin response. and also vice versa.

- Value of GI carbohydrates consumed. The higher the GI value of a type of carbohydrate also the higher the insulin response

- Frequency of consumption of food each day. The consumption of food every few days, will also increasingly high insulin response, and vice versa

For applications in the Fitness and Body builder, they know the time, the number and type of carbohydrate is consumed affect the growth of muscle. By knowing how carbohydrate consumption that is correct, then we can control the insulin to our needs. There are 2 that the role of insulin you need to know to Maximize muscle and reduce fat:

- Insulin is very influential in the process of distribution of nutrients in the body, including cells to muscle.
- Insulin as the trigger hoarding too many calories and fat food into body fat

If you are able to control insulin through the technique of carbohydrate consumption, this can be used to:

-Maximize muscle growth and recovery
-Restoring the energy lost during exercise
Preventing muscle so-small
-Increasing muscle mien

Maximum-energy exercise with the right

The Low Carb Diet Trend For Fitness

2008-10-24T07:56:00.000-07:00

Low-carbohydrate diet trend started from the end of 1990 and the increasingly popular early 2000. Many companies from the drinks industry to Biscuit, beer, sugar suplemendan race to introduce the effectiveness of low-carbohydrate diet for weight-loss.
Based on scientific research, low-calorie diet with low carbohydrate orientation, the efektiv to reduce weight.
carbohydrate consumed will dirobah so glikogen or in the lives thews. Logically carbohydrate consumption is a little glikogen will provide a few also. Suply glikogen low body will make it easy to use fat as a source of energy during a fitness activity.

The type of low-carbohydrate diet is quite popular because it is supported by scientific research. In the two types of diet that has a number of Feed the same calories, the low-carbohydrate diet showed the rate of decrease in body weight and fat that is more significant than a conventional diet of high-carbohydrate and low fat.

When carbohydrate parsed with the slower, the hormone the body produces less insulin. Insulin is a chemical was the trigger appetite the most powerful. When the production of insulin little appetite then we will go down because of the signal that the body we still satisfied, or get enough food. Meanwhile, the production of insulin, which many will deceive us with a brain signal that the body is still hungry, even though many foods that we eat.

Glikemiks index carbohydrate with a lower we do not make more fat than other carbohydrates, even if the calories consumed the same. For example, if you eat 400g carbohydrate per day, every day for 6 months, it is a warranty that the strong consumption of 400g of white rice will make you more fat than grain consumption 400gr. The same amount of calories, and the amount of carbohydrates that are as much the result but the difference. the answer back to the hormone insulin. Glikemic index carbohydrate with a low, making the body produce more insulin slightly. The rate of insulin that is more restrained this allows the burning of fat in the body will be running optimally, particularly if the practice is fitness. And carbohydrate with a high index glikemic, efficient in the number of international insulin this'll make your body store more fat. But for the athletes body builder low carbohydrate diet is not done throughout the year when you want to international muscle mass because the athletes have been described as, glicogen is the main source for training expenses. Consumption of low-carbohydrate glicogen provide only limited to muscle in the high-intensity exercise. This will cause a risk katabolic for our body. Katabolic is a situation where we take the body from the amino acid muscle to be changed because the body glicogen less . With the suggestion that carbohydrate consumption is the risk katabolic will not be there.

Complex Carbohydrate

2008-10-24T06:52:00.000-07:00

Carbohydrate complex chemical structure has a longer and is the unity of several simple sugar. Because the shape of the complex, then there are several types that can not be digested by the body. Complex carbohydrates that can be digested by the body are derived from grains such as wheat and rice, tubers, roots and tubers (potato, cassava, sweet potato) and the immature fruit such as mangoes, bananas, tomatoes.
Complex carbohydrates that can not be digested by the body that contain fiber is a lot of fruit such as prunes, Spirulina, psyllium, and some types of vegetables. More complex carbohydrate is recommended to get the proportion of consumption is higher than the simple carbohydrates. The high fiber consumption is also very good for digestive health, launched sewerage body, and maintain the profile of HDL / LDL cholesterol that is also good for heart health

Simple Carbohydrates

2008-10-24T06:19:00.000-07:00

Simple carbohydrates are divided over 2 types: Monosakarida and oligosakarida. Monosakarida of Glucose, fruktosa, laktosa. Frequently found in nature, especially on some types of fruits such as sweet corn and honey, Fruktosa type is the most sweet of all types of sugar and usually there on the fruit, Laktosa type is a simple carbohydrate derived from milk.

Oligosakarida consists of the consumption of sucrose (sugar), Maltosa, trisakarida and tetrasakarida all this, there are generally on the essence sugar cane or beet root, is Maltosa sugar from the seeds, especially shoot. Trisakarida often found in bits and honey. Tetrasakarida sugar is contained in the legumes and bits. Simple carbohydrates are often used in products such as cakes, chocolate, bread, candy, soft drink, Biscuit, supplements and alternative weight

The Macro Nutrition

2008-10-24T02:01:00.000-07:00

The meaning of the simple macro nutrition is nutrition that provides energy in calories. Calories are units of energy that comes from three food groups: Carbohydrate, Protein, Fat. Calorie is a measure for energy.

Understanding of macro nutrient requirement is important to know the main principles to make the weight up or down. Consumption of macro nutrients that will lead to too many is too many calories in the body and will be stored as fat. consumption of too few calories will cause the deficit / less calories, so weight down so

Carbohydrate

Carbohydrate is a source of energy for the body. Carbohydrate in the body take the form of glucose. As a source of energy, carbohydrates have 4 calories / gram. too much glucose in the blood will be stored as a backup energy (glykogen) in the liver and muscles. When lives and has displaced glycogen muscles to the maximum, the excess will be saved. If there are more advantages glycogen it will be stored for energy for the body in the form of fat .Carbohydrate is the main source of energy for fitness training. The use of glucose in the fitness training generate the remaining metabolism called lactic acid in the muscles trained. Pile of lactic acid is causing a sense of weary to 2 days after the exercise, this is often called Delayed onset muscle soreness (DOMS). Energy and carbohydrate is also a top priority for body fat when active move. That's why people are obese will be difficult to hold themselves to not eat food that contains carbohydrates such as high sugar, syrup and rice

Cleans

2008-10-24T00:39:00.000-07:00

start with the back still straight, slightly sloping body and the possibility of knee buckling. As early movement deadlift. In one movement, and keep back straight, and stand up to Hitch burden upwards so that angle is higher than the armlet

Rear Lateral

2008-10-24T00:23:00.000-07:00

In this exercise the waist tends to shape the future so that the angle of almost 90 feet. The instrument used is a cable and Cambell. By the way, are given by the Cambell to stray from the side of the body and in the body a little bow. This resembles the movement of the wings of birds flying. Do not make a sliding body movement but still must feel that constant pressure on the deltoid the back way up and down Cambell with a little momentum

Side Lateral Raise

2008-10-23T20:28:00.000-07:00

This exercise is to train the side (medial) of the deltoid. This exercise can be done in two ways, namely one arm or two arms at once. Position is the beginning of arms to hang straight down and then Cambell was appointed to the side while the arms remain parallel with the straight to the floor. Training lateral side of this can be done by sitting or standing position. If you want to do this exercise with one arm, the arm, another focus for stabilization, while the arm that holds Dumbell do moving.The tool's for this exercise is Dumbell and cable

Dumbell/ barbell press

2008-10-23T20:10:00.000-07:00

To target the muscles are trained all the deltoid muscles of the shoulders, especially the front (anterior) and the side (medial). This exercise can be done with the use or Cambell Berbell with the position of sitting or standing. benefits if done in the standing position of the barbell is lifted more weight and can help the growth areas of spine center, as part of this movement is needed to support the barbell press. Barbell position decreased for the front can be variations (Military press) or neck forth (behind the Neck). Benefits practice with Cambell is a constant pressure on both sides of the side deltoid.

Shoulder/Deltoids

2008-10-23T08:55:00.000-07:00

Shoulder showed a picture of the physical illusion of width. Each athlete or a person who has the fitness and shoulder muscles that are formed by the exercise of good will always be plucky. muscles in the shoulder anatomy so divided the two parts, namely:

1. Deltoids: shoulder muscles to the side of their round shape
2. Trapezius: shoulder muscles down the middle of a long neck from the back until the middle of the back.

Training for the shoulder muscles in principle, be divided so that two types of training Raises and Presses. Raises an exercise that isolated muscle in the shoulder. means the movement is the training that is done to provide a total pressure on the shoulder muscles. This exercise can be done with dumbel, barbel or cable.Latihan for the movement presses can be done with a barbell, dumbel, and the machine. This type of exercise presses other than put pressure on the shoulder muscles also put pressure on the muscles Triceps, this is because the movement is a movement that presses involve more than one joint, is the pivot joint shoulder and elbow.

Meanwhile, for the trapezius muscle, the training is often done upright Rows. trapezius muscle growth would help shoulder muscle appearance overall. But growth must be balanced and proportional growth due if the trapezius muscle more quickly from the shoulder muscles will be visible shoulder muscles so that more small

Glucosamine and Chondroitin

2008-10-22T09:18:00.000-07:00

This supplement is a supplement for joint health. As we know with almost all of the body of another network connected by a ligament called pivot, the term is the cartilage between the two bones.

Bland membrane of a protein called collagen often are soft and provide lubricant on the bone to be able to move more freely and charming. concomitant increase in age and the high movement joints on the individuals as active athletes and fitness, the network is so changed kelenturan and lubricant. To help new collagen production in the pivot, and Chondroitin supplements Glucosamin able to provide the results were quite good in clinical trials. Now supplements glucosamine and chondroitin supplements often become a mainstay of the world's athletes to maintain their career to be at risk for a long time and fair competition. This usually supplements available in doses of 500-1500mg glucosamine and chondroitin adajuga producers add vitamin C to improve the network body.

Tribulus Terestris

2008-10-22T08:54:00.000-07:00

Tribulus terestris is a kind of herbal found in the first Bulgria and Russia. Content is active in the herbal adalh steroidal saponin, which is called protodioscin. Herbal way of working is to stimulate the production of Luteinizing hormone (LH) from the body. LH is the hormone that gives signal to the organs and the adrenal test to corteks produce more hormone testosteron. So the effect the increase testosteron not occur directly, but with the increased production support testosteron.

Testosteron is a hormone that determines the development and establishment of the muscle. The more testosteron owned someone, the more easy for him to add muscle mass. This is one of the reasons why testosteron such as synthetic anabolic steroid used by many body builder and other sports, but this will be dangerous side effects such as increased hormone estrogen in men, arising ulcer in the entire body up to the stoppage of production testosteron naturally, that means decreasing function normal sexual men.

Tribulus Testeris is one method that naturally react because the corridor is still in production capacity testosteron in the body. The increase testosteron with suplementasi herbal Tribulus can be safe and legal for men but not for women

Gamma Amino Butyric Acid/ GABA

2008-10-22T08:15:00.000-07:00

Gaba is a kind of amino acids that affect the hypothalamus system that is under the brain. Hypothalamus is a gland that produces growth hormone (growth hormone / GH) in humans. In some research, found that GABA is able to increase production of natural GH body to 550% higher than usual. even said this discovery is the discovery of GH production of the highest ever recorded with the use of non supplement prescriptions.

GABA is also recommended consumption before sleep because the effects are reported as one of the benefits from the use of these supplements. Recommendation for general consumption is about 2000-5000mg. Should start with a lower dose because at the beginning of summer will be felt on the skin.

Overview of the GH, this is one of the hormone anabolik enough dominandisamping testosteron, one other benefit that is quite popular is the increased effectiveness of the body in burning calories, so often used during the pre-competition in some of the athletes body builder. However, the use of Synthetic versions often give negative effects, such as enlarging the internal organs of human body and excessive water retention.

The use of supplements such as GABA does not cause negative effects such as working with the body's natural system, not with synthetic materials, such as by the cheating athletes.

Melatonin

2008-10-22T07:49:00.000-07:00

Melatonin is suplement that is used by many people who suffer from jetlag and sleeping difficult. Sometimes the training is too intensive force the body to work too active causing overtraining. one of the symptoms of overtraining the most popular is difficult to sleep or insomnia. Melatonin supplements in the body to be changed so hormones, serotonin and dopamine, which is a hormone that triggers the onset relaksan feel sleepy. In some sports institutions, this supplement may be prohibited in the fields or enter the category doping from several branches of sports

Ephedrine

2008-10-22T07:24:00.000-07:00

Ephedrine or ephedra alkaloids from the plant MA Huang is a supplement that has been prohibited. Initially this herbal has been used by traditional medical experts china for thousands of years to treat respiratory disturbances. However, the effect decrease the fat when it merged with cafeine good and safe, but many consumers often occur suplement misusing this so there casualties and the emergence of some side effects that appear as a result of excessive use. objectively, including the use of supplements is safe if used by healthy people and do not exceed the recommended dose. But now both the government and sports institutions have EPHEDRINE prohibit the use of supplements, in the use of the athletes are also prohibited

Cycle and the philosophy of the occurrence of muscle growth

2008-10-22T06:09:00.000-07:00

Actually what happens when we practice barbel with high intensity? In this fundamental cause damage to the muscles. High intensity, as has been mentioned as a result of provocation from the maximum muscle fiber. Muscle damage that occurred this is not a big injury, but a small injury can be repaired or restored through the presence of supporting elements that are not less important, such as Protein, Carbohydrate, enough calories, conditions conducive hormone, and adequate rest. This period of recovery can depend on the existence of some of the elements mentioned above, but generally the process of healing muscle shortly after the start of training until 72 or 90 hours later.

In the rest of this process, not only the musculature of the trained experienced the process of healing and recovery, but also the central nervous system (central nervous system) also experienced a recovery, even more than the local muscle. this is because the central nervous system to control many body functions of the body that also affect the level of stress on the body. Matters such as air pollution, the burden of mental work, and the drive will also cause physical and mental pressure on the central nervous system

The Adaptation Character of Skeleton Muscle

2008-10-22T05:30:00.000-07:00

The growth of skeleton muscles is a process that is designed not automatically in the body. This means that the human body has a natural mechanism to work efficiently. Adapting is the right word for it because the appropriate body always reaches a situation that is stable and constant or called Homeostatis and the way to achieving this are with the adoption of the changes immediately.

Example: a person who is aware of the new coma for several months would still difficult to see a few days or weeks because he does not use commas eyes. another example in sufferer fracture, which in part is broken should be protected with gibs for 6-8 weeks. After gibs will be seen that the closed gibs small part of that is not gibs.

Two examples of the above explains in our body that our system is a complex and very clever in the way of adaptation to set the efficiency of various operational systems of the body. If there are parts of the body is not used, then the body will try to lower the energy use is not in maintaining the situation. If there are parts of the body are used intensively, the body will adapt to make so large that are ready for intensive tatangan following. in other words, the muscles do not use muscle is the most likely experienced the most rapid depreciation compared with the muscles that are always maintained as the body for life