Every journey starts with a first step - yours involves a heavy gym session and some science-backet diet changes that might just surprise you. Are you ready...?
Welcome to the second stage. By now, you should be firming up in all the right areas. Take your training up a gear to become bigger and stronger, faster.
Pump Iron Fast
With such workout you are halfway and should be seeing the results at the third week. Now try your hand at the third week of cutting-edge muscle-building science. Prepare for dramatics gains.
Just seven days left, then your work here is done. We hope you have noticed some big changes by now, but there is still more to be achieved. It is time to find lean definition.
Wednesday, April 1, 2015
Mild exertion (mild physical load on our body). For example, we can go for a swim for 30 minutes or jog for 15 minutes. The most important thing is not to overdo it. The fact is that such load increases blood flow and metabolism, thus speeding the recovery process. This also could be a game of football (soccer), volleyball or other aerobic sports.
Baths. The essence is the same. Under the influence of temperature, the general circulation and metabolism accelerates. During bath stronger muscles have the opportunity to relax.
Massage. Another technique for muscles relaxation and recovery.
Sleep. I think the comment in this case is unnecessary, as everyone know the benefits of a good and healthy night sleep.
Proper nutrition. To restore muscles, it is very important to consume carbohydrates. Monosaccharides are useful for immediate recovery, while polysaccharides for the retired one. The more we eat carbohydrates - the quicker we recover. However, we should be careful, because excess carbohydrates are easily converted into fat.
Sports Nutrition. Gainers and amino acids. Gainers represent a protein-carbohydrate mixture designed to solve two problems at once: muscle recovery after training and muscle growth. Usually good and balanced Creatine and have in its composition as "fast" and "slow" carbohydrates, as well as 20% - 30% protein.
Using all of the above methods, we will significantly speed up the recovery process of our body after strenuous exercise and we will be able to accomplish much faster the established goals.
Thursday, February 26, 2015
Now your goal is to lift average weights slowly for 12 times. Then try to do the curls with dumbbells sitting. Make a set with your right hand, rest a little and do a set with the left one. Watch for the precision of your motions, because this movement should be smooth. You should be able to stop it at the top point of the amplitude for two seconds.
There is a significant difference between lifting of heavy weight and conscious contraction of muscles with an average weight. In the first case the weight moves through inertia. This leads to the injury of the muscle fibers, especially when you just drop the weight down because you can’t control its movement. In the moment, you load your nervous system along with the muscles. This is exactly what you need, because it sends a strong signal the muscles to increase their sensitivity to testosterone. Obviously, you need to cut the muscles as much as you can. Do not stop exercise because you have performed 12 reps or your biceps is hurting. Think of your muscles’ androgen receptors, because additional time spent under stress, increase their sensitivity.
Friday, January 9, 2015
1) 1 frozen banana
2) 300 grams of low fat cottage cheese
3) 1/2 cup (54g.) Whey protein "Banana flavored powder"
4) You can even add the vanilla powder.
1) For the preparation you need a food processor or hand blender to mix all ingredients together.
2) Put the mixture into a container for ice cream or the usual saucer and leave it in the freezer for an hour.
3) After one hour, remove the ice cream from the refrigerator and mix thoroughly. Thus, you make sure that it freezes evenly.
4) Place the container back in the freezer. Wait another hour before taking it.
As a result, you have a healthy, tasteful low-calorie ice cream.
This recipe works with other protein mixtures, makes it even ice cream! If you use other types of proteins may have to add a couple of tablespoons of milk to the mixture if it is too solid.
Nutritional value for one serving
Calories – 258
Proteins - 38
Total Fat Amount - 4.8g.
Total Carbohydrate -17g.
Sunday, December 7, 2014
Tuesday, November 4, 2014
23-year-old Rachel Hobbs lost weight up to 38 pounds before unexpectedly became pregnant five years ago. According to the girl, after the birth of her son, she decided to change her life and began an active workout. She believed that the muscle building and sport will help her cope with the disease and make her more attractive.
Rachel was very thin in 16 years because of the constant stress and anxiety for her twin sister Nicole, who suffered from anorexia.
After years of training she took part in the bodybuilding contest and since then she follows a strict training regime. Rachel originally planned to perform only one competition, but after her successful performance decided not to stop there and take part in other bodybuilding competitions.
In several years she was able to recover almost 13 pounds. Nowadays she conducts its own counseling on nutrition and works in the Internet company that helps people choose a healthier way of life.
"I lost weight up to 38 pounds when my twin sister Nicola suffered from anorexia. I'm very worried about her and this was the cause of great stress, which in 16 years I could not handle. The weight was never a problem for me, but I was not very healthy child, "- she added.
Rachel is constantly faced with critics who say that the young mother must not take part in such contests, flaunting her body but she stated that she wants want to continue doing professional bodybuilding. An example worth following!
Tuesday, August 12, 2014
The critical part of this movement is to pull the lumbar arch from the back so that the entire back is rounded from shoulders to butt. This exercise is a perfect measure of both a weakness in and inability to innervate the lower abs.
The role of the hip flexors is fairly insignificant in the hollow rock but the role of the lower rectus (lower abs) is crucial.
For many people the hollow rock is so hard that no matter how hard they try they crash on each rocking as they come to level and the flat spot caused by insufficient lumbar flexion smacks the floor. This crashing is an ideal measure of ones lack of lower ab recruitment.
Lower ab recruitment is the toughest part of ab training and is never well developed by most athletes. Activation, full recruitment, and development of the lower abs require massive concentration and focus over months or even years. The hollow rock is a near perfect tool to both test and develop low ab capacity.
hollow rock should be practiced even if it gives you colossal difficulties. Start by trying to rock continuously for two minutes regardless of the quality of the movement. Avoid raising the hands and feet to maintain the rocking motion as best you can.
When mastered, the body is dished out flat, the hands and feet are low, and the impetus for the rocking is almost undetectable. When you can do this smoothly – no flat spot – for two minutes you’ll have absolutely great abs.
Tuesday, April 8, 2014
The most important thing you need to know in the period of the disease is that the muscle anabolic processes stop and the body triggers the secretion of cortisol, which is responsible for muscle breakdown, thereby performing even simple exercises may lead to an additional secretion of cortisol.
We can conclude that exercise during illness is prohibited and you not only will you destroy the muscles, but also cause substantial damage to your health. If you come after a long-lasting cold condition, after the full recovery you should refrain from training for two to three days, otherwise the training won’t be very useful.
Right after the cure you should keep a warm atmosphere around you, no matter where you are.
There a several tips for quick recovery after the Cold:
- Take high doses of vitamin C, it has been proven that in the period of disease the body needs increased amounts of the vitamin.
- Also, do not forget about taking vitamin and mineral complexes.
- Try to drink lots of water along to get rid of toxins. To speed up the recovery you require 2-3 liters of water.
- Garlic and onion are crucial in a period of illness, they contain volatile, which help the body to destroy the viral bacteria.
- You need rest during illness, stay in bed, avoid physical exercise and get plenty of sleep.