The Myth About Fitness

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.

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Up your performance of exercise

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.

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Mistake of Fat loss Diet Program and Muscle Building

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.

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Cute muscle Chest with Chicken Breast

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

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Muscle Building

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.

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The Perfect breath for perfect beat

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

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New Tips For Sexy Belly

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.

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Exercise to get The Six pack

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.

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Supplement to get the Six pack

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

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Get The Six Pack

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.

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10 tips for a successful Fitness

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.

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Body builder and Fitness

Body builder and fitness is a sport that foundation.our body in this life to get a lot of pressure, among other age that continues to grow, stress and pollution. Addition of age and accompanied by a decrease in physical condition can not be avoided. but this sport can help maintain the physical condition that we expect. Fitness with our body will become stronger in time than we let on ourselves and spend the age of silence just without the sport. In the body builder and fitness of our own that we determine the destination. Vision as what we want to get in shape our body. Most sports require that we obey the regulations stipulated in the sport, but this is in the best know certain basic principles that have been offered. By knowing and understanding the basic principles of this sport, we can run in accordance with the conditions we desire and, in determining the schedule, programs and strategies in running the sport because the needs and constraints of each person is different. The major motivation of ourselves is the primary and there are no secret of success to achieve a success. Enjoying what we do, do things gradually, and determine the plan of short-term and long-term realistic is the most important factor in our success. This made the sports section of our life as a habit and not forced. When we enjoy what we do, the factors of discipline, consistency, dedication and commitment to this sport will grow their own. With recognize the positive value of sport in this then we will always motivated to do the best for our health.

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Bench Press

The flat dumbell bench press is an excellent exercise building up the muscles of the chest. But did you know that
the standard, laying-down-flat body position on the bench is not the most effective for maximal muscle
stimulation? By changing how and where you set yourself on the bench, you can dramatically increase the
muscle fiber stimulation you get from the flat dumbell bench press.
I've also found, with the better leverage I can get on the chest in this position, that I am actually stronger and
can get more reps and use more weight. At the same time, this position reduces the involvement of the
anterior (front) deltoids in the pressing movement while increasing the involvement of the upper pec fibers.
The key to this exercise lies in opening up your rib cage. In the standard flat position, your chest is not
expanded. Your pectoral muscle can fire most effectively when your shoulders are back, your lower back is
arched and your chest is puffed out. While this can be done somewhat in the regular bench position, it does not
feel natural and can actually put stress on the lower back. This exercise is done by placing yourself off the end
of the flat bench, accomplishing the optimal position for the pectoral muscles to fire.
How To Do It:
l The basic position of the exercise is as follows:
your upper back (from just below the shoulder
blades on up) will be resting on the end of the
bench with your upper torso essentially flat.
Your hips will be down below the level of the
bench, and your lower back will be arched so
that your lower abdomen is angled down. Your
knees should be very bent.
l You will look as though you are trying to wrap
your back around the end of the bench. Practice
this position once without any weight to get a
feel for it.
l To get into position with weights, sit on the very
end of the bench with the dumbells on your
upper thighs.
l Quickly move your butt forward off the bench, dropping into a squat, and allow your upper back to rest
against the lead edge of the bench.
l Thrust your hips up and throw your upper body back onto the bench, kicking the dumbells into the
bottom position of a dumbell bench press. Press up to the top position.
l If you are not completely in position with your entire lower back off the bench (the bottom of your rib cage
should be in line with the end of the bench), weasel yourself down somewhat. Note: "Weasel" is the
technical term for shifting back and forth as you slide yourself down the bench a little.
l Do the press from there and really try to expand the chest in the stretch position.
l When the exercise gets hard, fight the urge to lift your hips up. Consciously force them down. This is
good practice for keeping your butt down on the regular flat bench press

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