Diet and Fitness » Bodybuilding

In The Form in 3 Minutes

rika — Fri, 04 Jun 2010 04:22:29 +0000

Being in shape without going to a gym is possible by practicing this simple exercise routine, designed for women who care about their figure but do not have the time or resources to attend a gym.

1. Stretch your arms and legs to the utmost to prevent injury to your body during exercise.

2. Now take a dumbbell in each hand. If you are a beginner uses a 1 kilo to 2.5 kilos. Depending on your physical condition, the beginners may use dumbbells up to 5 kilograms.

3. Stand with your feet spaced shoulder width and knees slightly bent. You’ll make a series of six exercises to 30 seconds each (the equivalent of 3 minutes). While keeping your knees bent, lift weights quickly to the sides of your body. Raise and lower the weights at a fast pace for 30 seconds.

4. After 30 seconds, place your arms above your head with the weights and lift and lower them again and again. Movement continues for 30 seconds. No time to rest between exercises. Three whole minutes without stopping working.

5. Then, bring your arms to the sides of your body and lift weights and put back the arms alongside your body. Make this move quickly and for 30 seconds.

6. Then, place your arms out straight in front of you holding the weights together and vertically. Begin to open your chest moving the weights outward (ie separating the arms) and then it again the original position. Perform this exercise for 30 seconds.

7. Then again place your arms above your head and the weight goes up and down quickly for 30 seconds.

8. The last exercise is the most difficult. Hold two dumbbells firmly in your hands and starts throwing punches as if you had an enemy in front of you. Double hits at normal speed for 20 seconds and increases the speed of the punches during the last 10 seconds.

Tips For Perfect Abs

Kapplak — Wed, 03 Feb 2010 16:57:12 +0000

It would be nice to work a muscle to burn fat from that site, but really did not: many people think that doing abdominal exercises will burn fat abdominal muscle and incur two errors: abdominal exercises alone will not make you lose fat located in the area and the muscles of the abdomen consists of a muscle but by several.

Unfortunately you can not tell the body where you want to burn fat, when it occurs, is burned by all sites where abundance, for men the hardest to burn the abdominal area, while for women the areas more rebels are the buttocks and legs.

Here I propose some tips for highlighting the tablets or trademarks of your abdominal muscles, because we all carry inside a perfect abs.

It should be clear three essential conditions: proper nutrition, resistance training and cardiovascular activity.

In the daily training routine should not miss where resistance exercises work several muscle groups, these exercises are positively affecting the metabolism, require high demand of energy during the workout and help burn more calories.

Squats, lunges, military press, etc.. Be sure to include some of these exercises in your workout routine anaerobic.

The next thing to bear in mind is the cardiovascular exercise because it is what really makes you lose more fat. It is important to involve the two options available: constant activity and high-intensity intervals.

The constant activity refers to all that is done everyday such as running instead of walking or using stairs instead of elevators, in sedentary Transform your active life more suggestions.

The high-intensity intervals refer to the common practice and discipline of cardio, jogging, using the climber at the gym, etc.., Sex also helps burn calories besides the pleasure and satisfaction involved.

These exercises are key to fat burning and also help improve endurance, which is essential when doing abdominal exercises.

Course also is required to be marked abdominal and excel generally not enough to lose weight.

Abdominal exercises will not make you lose fat, but are responsible for the increase in volume and muscles are stronger.

At the time of structure a training routine abdominal remember doing it the right way, avoid those exercises useless or harmful and concentrate on those who can give you more benefits. One way to be sure it is consult your program with a personal trainer.

For beginners and people who do not seek a large muscle volume, the best guideline to follow is to do abdominal exercises 3 times a week following a well structured training plan, see Tips for perfect abs to expand your possibilities.

The abdominal exercise guide is a good starting point, provides explanations, graphics and videos of each of the suggested exercises.

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Nutrition and Bodybuilding

Riana — Wed, 20 Jan 2010 03:14:39 +0000

EAT BEFORE THE YEAR

One of the myths most often cited is that we should not eat before exercise. The truth is that, according to “Health Charter” of UC Berkeley, the last shot of foods should be at least two hours before a hard training, but some athletes find that taking a light snack before, it helps them. You can increase your endurance and your results. Good to take at that point are foods with high carbohydrate content such as bananas or other fruit, bread or rice cakes. High-fat foods and too abundant quantities can sit down and make you feel bad too heavy. Again, the advice of the Masters Olympia champion, Robby Robinson, are the best. Recommends an orange to get up before morning practice, to raise blood sugar. Breakfast should be taken after training.

SLOWLY CHANGING DIET

According to Dr. Dean Ornish, director of Preventive Medecine Research Institute (Research Institute of Preventive Medicine), author of several books such as Eat more, weigh less, this is not possible. Although small changes in diet are recommended by many nutrition experts, Ornish says that does not help much and that are not easy to make and adds: “It’s frustrating to make small changes in your eating habits and your lifestyle. deprive yourself of the foods that you enjoy most, and yet the change is not significant enough to notice its effects. ”
bodybuilding nutrition

For example, if you try to lower your blood pressure or your cholesterol level by changing your diet, eat less red meat would not have much impact on your health, but “also end up feeling frustrated.”

The solution of Dr. Ornish? “Make a major change. It is much easier to follow a vegetarian diet low in fat and combine with the practice of exercise,” says, “this way you will notice an improvement very quickly.”

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Bodybuilding Diets

adin — Tue, 29 Dec 2009 18:36:49 +0000

We could not forget those who seek to lose weight but gain muscle and improve body composition. Although if you want to see those muscles and have a fibrous appearance, you lose fat or, if you’re thin, keep it under control.

Just eating are not going to build muscle, you need to train. But if you do not eat the right way you will not make your muscles ‘look’ as it could, you will not recover quickly after exertion.

Our muscles can immediately start using any fuel, depending on the effort made and the availability of each item:

* Carbohydrates that are converted into glycogen, which accumulates in the muscle itself as a form of rapid energy availability
* Fats that have a mechanical function of both protection and structures involved in muscle cells. They are also used as an energy substrate disposed between the bundles of muscle fibers to become energy after depleting muscle and liver glycogen.
* Proteins, muscle main component necessary for compensr wear occurs with exertion, which causes a degradation of amino acids greater the more intense and prolonged. In extreme cases the proteins that build your muscles may also play an energetic role, being used as fuel. So if you want to keep your muscles intact, it is necessary that food properly.

Do I need an extra intake of protein?

Until some years ago, there was no fan of bodybuilding care not hand protein supplements: milk shakes, amino acids …

Now it is less clear than ever necessary. Researchers have found that it is necessary that athletes, especially those in power, ingest more protein than people who do sport.

Suggest 1.7 g per kilogram of body weight as much more appropriate in athletes who train regularly and even a slightly higher amount for those doing very intensive efforts.

Ideally, the athlete could focus on eating low fat protein foods such as cheese, egg whites, soy and derivatives and vegetables to reach that level.

But it is not always possible to eat much protein. Furthermore, proteins are very often accompanied by saturated fats are harmful to health if taken in excessive amounts.

So it may be advisable to use protein supplements during exercise sessions, combining protein with carbohydrates and electrolytes in an easily assimilated drink. You’ll get all the protein you need without the extra intake of fat.

But do not overdo, once covered your requirements you will not get any extra benefit of proteins and may even harm your health if it is a really excessive amount.

Then … What do I do?

* Make sure you take the correct dose of quality protein, a daily minimum of 1.5 kg. If you’re doing a very intensive training, increased to 2 g.
* After your sessions drinking beverages containing carbohydrates and protein in the first half hour, and a meal rich in carbohydrates within two hours.
* Take quick digest proteins such as whey, nonfat yogurt or soy, just after your workout, especially if you’re over age 40. When you are facing a long period of recovery, as before going to sleep, you can make slower assimilation proteins such as casein from milk.
* If your training is prolonged or intense BCAAs added to your normal protein intake especially if your sport requires motor coordination and / or mental health.