Cereals fitness to lose weight?

Fitness cereals are in full swing. Kellogg’s, Nestlé, and several other big brands are helping to make it easier for cereal fans to lose weight. Will a cereal-based program really help to cause weight loss?

If you had preconceived ideas about cereals , think again. The fitness cereals are exceptionally original: they are true slimming allies .

Fitness cereals and their slimming virtues
With a relatively high nutritional value, fitness cereals have something to appeal to women and Overnight Lean Keto men with pounds to lose. They focus on the body’s slow sugars to help it burn fat more conventionally . These cereals are excellent for nutrition.

They are low in calories , about 112 kcal for a bowl of 30 gr, yet they help to bring all the strength that the body needs to fight the fatigue of dieting . If you have trouble eliminating the delicious taste of sugary foods from your diet, this is the diet that will suit you best.

A composition with many health benefits
Slimming cereals have a very attractive nutritional composition as well. If they are beneficial to your figure, know that they are also beneficial to the whole body. They are particularly rich in calcium .

These cereals also contain a good dose of iron . Vitamins B2, energy source, B5, lipid reducer, B6, fatigue reducer and B9, for the prevention of hypertension , are also present in large quantities.

The risks of yoyo effect
It is possible that slimming cereals can cause a yoyo effect . The fitness-based cereal diet is always accompanied by a proper low-calorie diet. At the end of the diet, the recovery of certain foods should be done step by step to avoid any risk of weight gain.

How to consume cereals fitness to lose weight?
Slimming cereals exist in wide choice. Some have a natural taste while others contain fruits or even chocolate .

Fruit and chocolate cereals may contain a little more nutrients than plain cereals, which can eventually slow down weight loss . Also, it will be necessary to follow the diet during 15 days to obtain good results.

However, it should not be forgotten that the cereal diet must be accompanied by low calorie meals to provide a daily intake of around 1600 kcal per day .

Slimming cereals often have a lower fiber intake than conventional cereals. It is therefore very Overnight Lean Keto REVIEWS advisable to drink at least 1.5 liters of water a day to avoid constipation. Also, the importance of regular physical activity should not be overlooked .

Salt: to ban during my bodybuilding program?

The issue of salt is complex because it depends greatly on your goal in the longer term. If you practice a bit of bodybuilding to stay in shape, limiting your salt intake is enough, but if you plan to go much further and begin a larger physical transformation, yes, you must banish it from your diet .

Why do I have to flee salt during my program?
Beginner or not, if you bring bodybuilding into your daily life at a sustained level, you will progress and it can be very fast. Your food must therefore adapt and be free of salt .

An excess of sodium first and foremost favors the retention of water . This inflates the body and prevents overnight lean keto you from losing weight properly . Any diet will be ineffective or nearly so if you consume too much salt.

Even a low calorie diet (including carbohydrate and fat) can be a problem because of sodium . Not to mention that other health problems result directly, including hypertension that any sportsman wants to avoid .

Attention, no total and brutal weaning!
You absolutely want to see results early in your workout and it’s a natural reaction, but beware, you drink salt too abruptly is not without risk.

You can quickly suffer from muscle cramps and hypotension or syncope. Plan weaning over time, while continuing to monitor the kcal rate of your menus.

How to set up this weaning?
Proceed in stages, we have just seen it. The first is to drink a lot more water each day , especially during the sport.

If your body is a little dehydrated , your kidneys have a reflex, retain all the sodium in your body to trigger water retention. All the salt is stagnant in your blood. So have the right reflex and drink plenty of water, up to 4 liters per day depending on the intensity of your sessions.

You must then learn how to identify the saltiest foods in your diet so you can eliminate them for much healthier ingredients. It starts with the ban on industrial products .

Finally, the sauna, the hammam, the jacuzzi , all these places will become very good assets anti sodium. And yes, sweating is the key, you understand it. In sweat, you lose a lot of sodium, think about it !

You may not have realized that your daily food contains too much sodium, but it is very often the case. Now you know why you need to get the bar right and how. You will only have to concentrate on your exercises at 100%

Traction T-neck. We study all the subtleties and secrets

Exercise traction T-neck. What, why and why?
As you remember, in your previous article on this [ How did the music for training help me? ] I said that my mossy gym closed for summer repairs. So, in this regard, I decided to come back to the camp of a rival company, i.e. to another rocking chair. He came, began to study, and after the training he immediately ran to write this article – T-reef traction. And the thing is that in the hall I was just stupefied as some people did this exercise. We all know (well, or guess) that it is designed to work out the middle of the back. The movement must be carried out by reducing the blades and leaving the load in this target zone. In the variants from the side, I looked so much that I was just taken aback. People loaded on 60-80 kg on the projectile and, grunting, pulling with one hand, someone connected the shoulders, round the back, in general, it was something else spectacle :).

And it’s okay if 1-2 of 10 people had mistakes , however, the statistics reached 5-6 , and this is already a serious hint at the complete absence of the supervising control of the coaches. As some readers wrote to me quite recently to the post office of the project : I came, paid, but they didn’t even give me 5 minutes, treated me like a money bag. Well, okay, today we are not talking about this, but about a specific exercise.

Of course, this situation did not suit me, and I decided to share with my subscribers and visitors (which, by the way, there are already more than 3300 people) the only possible way to carry out the T-neck, as well as various technical features and nuances. What came out of it now and find out.

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

Why is the T-bar a major exercise?

If the ideal female figure in the eyes of a man looks like an hourglass and a pear, then a man’s is a wide back with a V-shaped conical shape and a narrow waist. To achieve such proportions, we need appropriate accented exercises. And traction dumbbells, barbells, T-neck – one of them. In addition to the development of the back muscles in thickness, there is also an improvement in the athlete’s posture and the risk of injury to this muscle unit is reduced. Also, T-traction allows you to use smaller, deeper back areas that cannot be “hooked” when working with classics of the genre – dumbbell traction in the slope or traction of the barbell in the slope . As a result, the back is more detailed and deep.

What are the advantages?

T-traction allows:

use neutral grip (when palms are looking at each other). From a biomechanical point of view, this is a stronger position for thrust, and your back muscles can be heavily loaded;
effectively outline the contour of the middle area of ​​the trapezium and highlight the “small things” of the back muscles;
use a lot of muscle arrays. Although the exercise is isolated, however, in addition to the middle of the back, the load gets its bottom, and the abdominal muscles are also well stimulated.
Muscle atlas

The broadest muscles of the back, trapezium, rhomboid, large round, posterior deltas and biceps take part in the work. As for the T-neck itself, the muscle massifs that are involved in the work are as follows.

traction t-neck muscles in work
Technique perform traction T-neck

Far from many newbies (and not only) know that the main secret of a massive back is its volume load and RDX Surge work with limit weights. Something to hide, I myself sometimes referred to pumping my back with a cool, but this is a large muscular group that requires or allocates it a full-fledged individual day or work in 3 basic exercises with free weight (dumbbells, barbell). To work with extreme weights, you must first master the proper execution technique. Step by step it looks like this.

Step number 1.

Go to the simulator T-neck. Strung on his free end pancakes. Stand up between your legs. Grasp the handles (grip a little wider than shoulders), firmly place your legs on the steps, bend your knees slightly, keep your back straight, look forward. This is your starting position.

Step number 2.

As you exhale (force), begin to pull the T-neck towards you. At the end point of the trajectory, squeeze the back muscles together, pulling the shoulder blades towards each other. When breathing in, slowly return the weight to its original position, preventing it from touching the simulator platform.

Step number 3.

Perform the specified number of repetitions.

In the picture version, this whole mess looks like this.

Traction t-neck, technology performance
In dynamics, the T-neck with a neutral grip is …

Tips and Tech Chips

Of course, no exercise can do without its subtleties, they are in the T-shaped burden. So remember:

in relation to the projectile body should be at an angle of 45 degrees;
at the end point the neck should practically touch the chest;
control the weight throughout the entire range of motion, lead it smoothly;
move continuously on the entire trajectory of movement, without any stopping points or pauses;
grabbing your palms to yourself will allow you to lift more weight;
in the upper part of the trajectory, squeeze the shoulder blades and hold them in this position on 2 counts;
string the pancakes of smaller diameter on the neck, so the amplitude of movement will be larger;
do an exercise in front of the mirror to keep an eye on the technique;
the movement is due to the information of the shoulder blades, and not thrust biceps;
hold your hands as close to your body as possible during the traction;
at the beginning of the exercise, it is important to balance the stand correctly so that when lifting, the weight does not pull you forward, so choose an adequate weight and look for a stable position;
when failing in the last approach, reduce weight by 20–30% and perform as many repetitions as you can.
Variations of the T-neck

There are different types of T-neck, in particular, there are three main ones:

№1. Traction reclining with pressed chest.

Exercise with emphasis in the simulator removes the load from the waist and makes the exercise less traumatic. When performing, make sure that the chest is “sealed” to the support with the weight of the weight.

traction t-neck with emphasis in the simulator
№2. Thrust one end of the rod.

Not all rooms have a simulator for traction T-neck. In this case, you need to take the usual bar, one end to drive into a corner and fix (so as not to move), and hang the burden on the other. Place your hands as close as possible to the plates of pancakes and begin to perform cravings for the chest. To increase the amplitude, you can use the step platform.

traction t-neck variation 2
Number 3. Thrust neutral grip.

In this variation, you use narrower, parallel to each other, handles on the simulator. At the same time, the palms each look at themselves;

T-bar, variation 3
Well, perhaps, and all that I would like to report, it remains to summarize this whole boltology and say goodbye.

Muscle fibers. Practical side of the training

After reading, you will learn how to accurately measure the mv, what types of muscle groups are represented and how they respond to different types of training and its parameters. It’s not a fact that we’ll master everything in this part, but we don’t rush anywhere :).

Muscle fiber and exercise. Part 1 logo

So, take your seats in the auditorium, we begin.

Muscle fibers: fine analysis and tuning
This is the sixth article in this series. In extreme, we talked about how and how much muscle is restored . If you are not aware of this information yet, be sure to check it out, we go further and today we will talk about muscle fibers more narrowly and scientifically. And all this in order to understand once and for all, how is it worth training this or that muscle group, and is it true that you are doing it now?

And indeed, you did not ask yourself, where did the different types / set-quantitative training schemes come from? Why does Vasya train his legs twice a week and his results are minimal, and it is enough for Peter to look into the gym once every two weeks, work 60 minutes with the bottom and – voila, his legs look different from those of his friend? The thing is that one of them got in the right direction – the type of training that best suits the muscle fibers of his legs, and the other – only during this way.

All the ins and outs we analyze further in the text. Let’s go pushing!

Note:
For a better understanding of the material, all further narrative will be divided into sub-chapters.

Muscle fibers: why study and how to measure your type?

In one of the articles on muscle fibers, we said that there is a one-repetitive maximum test (1PM) for measuring the prevailing type . In addition, we all know about the phenomenon of hypertrophy – an increase in muscle size, which is the most common adaptation of muscles to strength training. However, there are also several other adaptations of skeletal muscle to strength training, in particular – a shift in the muscle fiber, changes in the length of the beam, attachment of muscle fibers to the tendon in the cirrus muscles, changes in factors at the extracellular and cellular levels that affect the specific stress, which cause an increase in the ratio power size

Such adaptations can be useful for athletes involved in strength sports, and therefore require research.

Traditional causes of muscle fiber research are:

influence mv on the ratio of force-size of individual muscles (specific voltage) . It is considered that type II muscle fibers exert a greater force than type I fibers ;
effect of fiber type on muscle contraction rate. Numerous studies have found that type II muscle fibers exhibit a significantly faster muscle contraction rate than type I ;
influence mv on programming hypertrophy. It has traditionally been assumed that type II muscle fibers , under conditions of strength training, tend to increase more in the cross sectional area than type I muscle fibers . However, observations of greater hypertrophy in type II muscle fibers can potentially be a function of the type of strength training program used, rather than the responsiveness of this particular type of muscle fiber.
For an accurate study of the muscles in order to determine which fibers in which muscle group prevail, three main methods / methods are used in sports practice / medicine:

histochemical staining of myosin with ATPase;
ion identification MHC (major histocompatibility complex) ;
biochemical identification of metabolic enzymes.
Most likely, these methods and names are encountered for the first time, but it is they (and not the 1 PM test ) that make it possible to categorize a person’s muscle fibers with precision.

Let us examine each of the methods.

№1. Histochemical staining of myosin with ATPase

This process combines individual muscle fibers based on the intensity of their staining. The latter differ between muscle fibers due to differences in their pH sensitivity. Differences indirectly provide relative information between muscle fibers about the rate at which ATP hydrolysis occurs. The main three stains of myosin ATPase are called muscle types I, IIA and IIB (or IIX ), respectively .

№2. MHC Ion Identification

This process involves the use of immunohistochemistry to differentiate / combine individual muscle fibers at the base of the various isoforms of the heavy chain of myosin. Each muscle fiber may contain more than one isoform of MHC. Thus, although there are only three isoforms in the human skeletal muscle, there are still many hybrid muscle fibers containing muscle fibers with several different isoforms in the same muscle fiber. The main three isoforms of myosin are MHCI, MHCIIa and MHCIIb, which corresponds to type I (slow) and type II (fast) fibers.

Number 3. Biochemical identification of metabolic enzymes

This process combines information derived from histochemistry of myosin ATPase with the histochemistry of certain enzymes that are involved in energy metabolism. In such cases, fiber typing of myosin by ATPase is used to determine magnum pump xr muscle fibers. The enzymes are then analyzed to provide information about the metabolic pathways. This leads to the description of the muscle fibers of both aerobic / oxidative and anaerobic / glycolytic and, ultimately, of three different types of fibers: fast-acting glycolytic, fast-acting oxidative and slow oxidation.

Note:

Muscle fiber samples for measurement are taken by muscle biopsy — the selection of a muscle sample from the quadriceps muscle of the thigh by cutting the skin. Before the procedure, the athlete should not train for at least 3-5 days. Ideally, before the start of classes, if you are set up for serious results, performances on the stage, it is highly desirable to measure (in any of the three ways outlined above) the type of muscle fibers. This will allow you to immediately choose the training scheme correctly and go to the athletic figure much faster than your colleagues.

Go ahead and now go through …

Properties of muscle fibers. Research results
In total, it is customary to single out three characteristics of mv:

No. 1 Strength of a single fiber

It is generally believed that fast twitching fibers are stronger than their slow counterparts. In other words, we expect to find that type II muscle fibers exhibit much greater maximum strength than type I muscle fibers . However, in reality, m.v. II is only slightly stronger than m.v. I type. This is reflected in the absence of a strong transverse relationship between types of muscle fibers and maximum isometric or dynamic strength.

Research results (Evangelidis PE, Massey GJ 2016, Scandinavian Joournal of Medicine & Science in Sports) – “ Hip biceps” are not fast twitching fibers? Fiber type does not predict strength? ”

Biceps thigh muscle muscle research
№2. Fiber type shifts and post-workout strength increase

The absence of any large difference in the strength of one fiber between different muscle fibers is reflected in the absence of a relationship between long-term increases in strength and fiber type shifts. Changes in the specific stress (power-size ratio) after strength training are not explained by changes in the type of muscle fibers. The specific stress is the best predictor (predictor) of the increase in strength after a workout.

 

What to do if you want, and prickly, and hemorrhoids?

So, you unexpectedly (and that is how it usually happens) diagnosed yourself with hemorrhoids, but you can no longer imagine your life without glands. What to do?

№1.

You need to find a specialist in sports medicine and get advice from him on how your workouts should take into account the disease. What matters is the sports medicine specialist, viralis rx not the doctor from the local clinic (proctologist) . Do not be stingy and take a few paid consultations, but rather observe him on an ongoing basis. Your “wife” (not your name) will thank you for it!

№2.

Eliminate exercises in which the abdominal muscles are actively working and intra-abdominal pressure increases. In particular, exclude such exercises as:

deadlift;
squats with a barbell on the shoulders;
army bench press ;
lunges with dumbbells ;
push, jerk (weightlifting elements) :
Any kind of aerobic activity in which friction takes place – jogging, sprint, cycling.
… or critically reduce the weights and frequency of execution per week.

Number 3.

Ask the instructor in the gym to make you a training program adjusted for hemorrhoids. Do not be shy about anything – this is their job, and excessive shyness can cost your popenhagen very expensive :).

№4.

Adhere to proper breathing during weight lifting (positive phase) , avoid air retention and its descent towards the anus. Take a breath before lifting, push the air in the direction of the throat when you lift the weight, exhaling it completely after each repetition.

breathing during squats
Note:

A woman during childbirth, to push the fetus, creates tremendous intra-abdominal pressure. And every word of the doctor “come on, push, stronger!” Brings her closer to the occurrence of hemorrhoids.

№5.

Weight lifting and working with the base are contraindicated in hemorrhoids, however, any exercises aimed at increasing the blood circulation of the pelvic organs will help benefit those who already suffer from this ailment. In particular, pay attention to the movements from yoga, walk 30 minutes a day, get out of the office chair every hour to walk and do various hip slopes. A great way to disperse the blood below and strengthen the intimate muscles is to do the Kegel exercise several times a day.

№6.

Use special pharmaceutical antihemorrhoidal creams and suppositories containing hydrocortisone. In particular, pay attention to …

hemorrhoidal creams
In medicine and sports to counter hemorrhoid cream is very often used with the active ingredient phenylephrine (phenylephrine) . Hemorrhoids ointment, containing vasoconstrictor phenylephrine, will help narrow the dilated vessels of the rectum. Look for such products in pharmacies.

№7.

During exercise and especially hard hardcore workouts, be hydrated by consuming a sufficient amount of water. Also make sure that the current clothes do not irritate various areas of your body and do not rub anywhere.

Well, perhaps, all the tips that can be given if you have symptoms (or varicose veins themselves) of the disease and an indomitable desire not to quit training. Follow them, and your fifth point will say a big thank you to your host :).

Today we have disassembled a very delicate topic – hemorrhoids and bodybuilding. Honestly, I did not find much information on this issue on the Internet, which means that the notice in your eyes should become more valuable.

Muscle memory. What it is?

Today we will talk about such an unusual phenomenon in bodybuilding as muscle memory. Perhaps, someone from you heard about it, perhaps, someone not only heard, but also knew her personally. In any case, I think the topic is worthy of our closest attention, and according to this we will not beat the bush and immediately begin. So, in this article we will find out what muscle memory is, what role it plays in bodybuilding, and how this phenomenon should be used for the benefit of the body.

Well, intrigued? … then let’s go.

Bodybuilding and muscle memory
Do you have such a situation, when you have just typed in the search engine the necessary request and the page has not yet loaded, and you have already set the mouse cursor to where you need to click? So, we can say that muscle memory is a similar condition. Those. when the action in fact has not yet taken place, but your brain already remembers what needs to be done, since this operation is familiar to it. If you look at sports, including bodybuilding, then the most striking example of such memory can be strikingly rapid changes in the composition of the body of a person who previously (quite long) engaged in sports, but then went into “worldly” life and lost its former form. I quite often have to see such people who in a matter of months from a “amoeba-like” form turn into stately athletes who they once were.

So, this transformation is connected (including) with the muscular memory of the body. If it is even simpler, then intensive loads for a long time leave (imprinted) their mark on muscle cells. Therefore, if you put in one row in the past, a trained person and a beginner, then the form will quickly get “old man”, because his body had once passed all circles of work with iron.

A vivid example of muscle memory can be almost any professional bodybuilder who, for various reasons, left iron sport for a while and slightly “swept up” and swum with fat, and then quickly picked up his best form and effortlessly won a couple of tournaments after his long absence.

So, what is the mechanism and causes of muscle memory? Some learned minds associated this phenomenon shred pro elite with the work of the central nervous system, but recent studies have shown that muscle fibers have their own memory, and their mechanism is associated with the emergence of new nuclei.

We all remember very well that muscle tissue is made up of muscle fibers that are, by nature, very long, thin, and multi-core. So, the growth of muscle mass during active training is a consequence of an increase in the number of nuclei in the athlete’s muscle cells. The more nuclei, the more simultaneously working genes that work on the synthesis of more contractile muscle proteins (actin and myosin) .
workouts and muscle memory
All changes that occur at the nuclear level remain for a long time, i.e. additional nuclei will not disappear even with long muscular atrophy, they simply “fall asleep”, reducing their functional activity, and will wait for their “high point”.

Note:

As the muscles increase (after training in the gym ) , the athlete also develops the bone and cardiovascular systems. The development of the latter is significantly inferior to the progress of the muscles, but as a result of the lack of exertion, the muscles are “blown off” first, while the above-mentioned systems lose their positions much more slowly. To resume training, the body already has a certain foundation, and it only remains for him to “build meat on him”.

It turns out that the core of muscle memory is made up of new kernels. As soon as the load on the muscles resumes, additional nuclei begin to be actively involved in the work, while protein synthesis increases, and the muscle grows much faster than with its first training. Faster growth is provided by the material base in the form of excess DNA. The formation of new nuclei in muscle cells occurs due to satellite cells dividing by mitosis. The older a person is, the lower his body’s ability to divide. Therefore, if the “old man” did not pull the iron in his youth, then it would be difficult for him to build muscle.

If you go along the “chemical path” – anabolic steroids , then they, like strength training, increase the number of nuclei, and their “doping effect” is almost constant – that is, created additional cores do not disappear anywhere.

In general, the phenomenon of muscle memory should be treated as a natural phenomenon, because a person is a social creature, and he cannot only “shag” all the time in the hall. There is a personal life, family circumstances, problems in the end. Therefore, as soon as the body feels that conditions have changed and the former level of physical activity no longer exists, it automatically switches to the “anabiotic” mode of energy expenditure optimization. Those. he really understands that he has nothing more to do and he simply does not need that accumulated level of muscle mass and strength. The body switches itself to a more “sparing” mode of its existence, reducing first the hardy and strength indicators, and then the level of muscle mass.

Note:

Bodybuilders who have had a one-year pause in training, lose up to 50% of their physical indicators.

Now let’s take a closer look at the mechanisms that trigger muscle memory.

Suppose you dropped out of your training program for a whole year, and then decided to catch up. So, thanks to muscle memory, the very first indicator that will be restored in the body most quickly is strength endurance. Those. Your body will be able to re-launch its ability to produce the right amount of ATP that it produced earlier. When the trainings return to normal, the internal respiration of the cell is enhanced, which contributes to the enhanced synthesis of proteins, which are responsible for ATP synthesis and glycolysis processes.

Through the muscular memory (MP) , reserve capillaries are included in the work, this allows to increase the blood supply to the muscles and increase the oxygen uptake by the cells. Due to an excess of oxygen, the formation of contractile proteins occurs.

Also the most active part in the processes of muscle memory are nervous systems – the central nervous system (central) and PNS (peripheral) . The achieved results (taken working weights, muscular volumes) , which previously took place, are recorded on a “crust” and stored in memory for a long time. As soon as training begins, all these data are reloaded again, and the athlete progresses very quickly both in muscle mass and in coordination – the body restores the pre-existing neural connections (bridges between muscles and nerves) within 3-5 months. The formation of new neurons can easily take up to 1.5 years.

The easiest way to compare the mechanisms of muscle memory effects on the body with a rusty woodcutter, which has not been smeared for a long time, and then suddenly decided to do it. As soon as the oil begins to flow, immediately all the gears start spinning in the right direction and at the same speed.

So, we laid down some kind of theoretical basis, now we will plunge into practice a little.

10 Tips for Usa

Each of those for which the physical aspect counts, makes its promise to lose fat as quickly as possible, but only those well-targeted choose the solution of weakening by exercise and balanced and balanced diet. The others overturn the internet upside down looking for miracle pills and Nordic diets with three coffees and an egg a day.

Obviously, for those who chose the first option, I found it appropriate to bring to your attention 10 principles underpinning the development of a viable and effective workout program to help you loosen and tone your muscles.

Establishing a training program is really a challenge, especially for someone without experience, on the one hand because training along with the diet will lead to the results you have proposed, and on the other hand because an inefficient training program is the first step towards lack of motivation and possible injuries.

In the absence of a qualified person to provide you with advice, you should keep in mind, when drawing up a training plan, a few aspects that constantly should be included in any training. Beyond the principles of principle, over time, each of you will consolidate your own training system, I could say uniquely, in its totality and individualized according to the purpose, the physical condition at that time, the time allotted, and the mental availability of each one.

1. Always, when you want to lose weight, it’s a good idea to focus on aerobic exercises (high oxygen alpha xr consumption) such as running, pedaling on a stationary bicycle, stepper, etc., but do not exclude from the program exercises with weights.

2. A one-week training program should not involve more than 3-4 aerobic exercise sessions. If you exaggerate and you will be overwhelmed thinking that if you run more, you will lose more, you are deceived. The calorie deficit will be too high, and then the temptation to eat, often outside the regime, is hard to master. So, moderation is the key to success.

3. If your body weight is high enough, start with 10-15 minute aerobic exercise (stepper, stationary bicycle) and avoid running for at least a while on the tape or in the air free to protect your knee joints.

4. Place your aerobic exercise as far as possible after weight exercises, otherwise you will not have enough energy for anaerobic training (which does not involve high oxygen consumption) and you will also avoid the unpleasant situation of working at devices with wet sweat jersey.

5. Before starting weight training, it is necessary to give 10 minutes for heating; this should include, first of all, a slight increase in blood flow throughout the body, usually by making 5 minutes of pedaling on a bicycle, heating the joints that will be involved in exercises and stretching for the respective groups.

6. The problem of exaggerated muscle growth and implicitly the attenuation of femininity is just a myth. The boys pull hard in the room, wanting their muscular mass to get volume and assure you that the muscles do not grow them so quickly and easily. Even less so for girls. As a result, I recommend that you perform small / medium weight exercises with a series of 15-20 repetitions, and be certain that the muscles will only tone.

7. When establishing weight training, couple 2-3 closely spaced muscles (chest and abdomen, not shoulders and shoulders) and perform 2 exercises of 3-4 series of 15-20 repetitions / series for each muscle group at a workout.

8. Propose to work each muscle group only once a week; in my opinion, such an approach is correct.

9. Do not overdo a muscular group with hundreds of repetitions and several times a week, hoping that the fat in that area will disappear; the fat burns evenly throughout the body, but because the layer is thicker in some areas than in others, you will only have the feeling that you are not weakening from there.

10. Break times are very important; when you schedule the program, include three days a week to try to get the best rest.

These would be greatly constancy that will help you compose a balanced and representative program. It is no less true that there are a lot of variables that, in the final analysis, only mean that each individual is unique.

You burn until you’re big

This training method can be used by those who want to do as much as possible but also those who will force muscle mass at the same time. Here’s how it works:

Start an exercise making the full range of motion. Do repetitions until you’re near exhaustion, then …
Cut the halfway range and make partial reps. When you feel like you’re starting to get into the evidence and this counter-move …
It reduces to half the radius of alpha titan testo movement and makes quarters of repetitions until you have completely exhausted.
Depending on the exercise, the repeat parts and quarters are either at the top of the movement or at the bottom.
To increase muscle mass
Use a weight with which you can take 8-10 complete reps before moving to partial and quarter.

For muscle mass and strength
Use a weight with which you can make 4-6 complete reps before partial and quarter. So you can use heavy enough weight to stimulate the force.

Examples

Genuflexions : complete reps, then partial half in the top and then quarters (also at the top of the exercise).
Depressed with lying down : full repetitions, then partial repetitions at the top if you want to focus on shoulders and triceps. If you want the accent to be put on the chest, do the quarterbacks at the bottom (the partial ones stay up).
Flexion of the legs from the rest : complete reps, then partial at the bottom and then quarters.
Cable biceps flexes : complete repetitions, then partial repetitions at the bottom and then quarters.
Extensions to the helmet : complete reps, then partial top and quarters.
Side elevations : complete reps, then partial bottom and quarters.
This method is very effective in compound exercises, especially those with a long range of motion. It can also be used flexibly (especially for cables), extensions to the helmet, leg flexion of any position, leg extension, hack squats and foot presses. It does not go too well with presses above your head (such as military press or saddle dumbbells ) and exercise exercises like the bent slope .

Does the yogurt and banana diet make you lose weight?

“What should I do to lose weight fast? Is one of the questions you often ask yourself? Then this article is made for you ! Thanks to this revolutionary diet , you can refine your silhouette in just a few days.

The yogurt benefits of banana are the key to fast and effective weight loss.

To lose weight , the yogurt diet is an effective solution
Natural yoghurt, in combination with banana, promotes the feeling of satiety and avoids the small holes generally responsible for unnecessary kilos. It contains certain enzymes that facilitate digestion and activate the metabolism. It is also rich in fiber, especially starch , which gives your stomach the feeling of being full.

By slowing the passage of sugars in the blood, it allows you to enjoy longer the nutrients in your meal and thus avoid nibbling.

With this new diet from Japan, you can lose up to 5 pounds in a week .

How to lose weight with the yogurt and banana diet ?
The principle is simple, eat a lean yoghurt with a banana as often as hunger is felt during the day .

Of course it is essential to drink a lot of water at room temperature and to avoid over-calorie meals based on high-fat foods.

The first three days, it is therefore necessary to consume a lot of bananas and natural yogurts to each little hunger by supplementing with water to start the program drastically.

Then, the remaining days, and in order not to develop deficiencies , you can do the same for each meal keto plus premier and complete it by eating low-fat foods such as soups, vegetables or lean meats, fish and eggs, rich in protein. You can cook a simple and balanced menu at each meal by making a homemade recipe.

For the smooth running of this diet, it is important not to skip meals , eat light in the evening and not eat only these two foods.

The benefits and limitations of the yoghurt diet
Bananas contain vitamins B6, vitamins C and potassium. Yogurt meanwhile packed with vitamins A and B . Also rich in protein and minerals, it regulates the intestinal balance.

Consuming these two foods before or during meals allows you to eat smaller amounts of food while eating and losing fat. The main advantage of this diet is its simplicity .

Indeed, it is possible to find bananas and yogurt all year round in the supermarket, and at low prices. They allow a rapid loss of weight . In addition, the many nutrients they contain, including potassium , help prevent cramps, muscle fatigue and are good for the liver.

This diet has no side effects except, of course, a possible intolerance to the fruit itself or lactose . Not bringing carbohydrates, it can nevertheless give rise to temporary tiredness.

Healthy and natural , the diet combining yoghurt and banana is easy to put into practice and does not require considerable effort. The lost pounds are visible in just a few days, which encourages you to continue your new eating habits .

Carbohydrate Diet – Part Two

In the last article, we examined in detail the importance of glucose and the basic principles of a carbohydrate-free diet. Well continue.

After reading the previous material, you probably thought that all you need to do is to train highly and not to take carbohydrates, as a result, glycogen will fall to the lowest possible point, and as a result fat will become the main “fuel”. Unfortunately, not everything is so simple, because you have forgotten about the third source of energy – proteins, and more precisely – amino acids.

Protein as an energy

The fact is that a low level of glycogen during any physical activity is bad for our body. To be frank, the impact is catastrophic, especially for us – bodybuilders. No matter which way you destroy glycogen stores, the result will always be the process of gluconeogenesis — the deliberate creation of glucose in the liver, thanks to the breakdown of lactate, glycerol and amino acids, which are our muscles.

However, not everything is so banal here. The glucose obtained by spartan methods at rest or during low-intensity activity cannot be used by our muscles, because an important hormone, insulin, which plays the role of glucose transporter from the liver to the muscles, is absent in the background of carbohydrate starvation. Thus, the resulting glucose is saved for brain activity and maintain the functioning of internal organs.

It is worth noting that with moderate low-intensity loads, gluconeogenesis processes are tolerable, but as soon as you increase your activity, your muscles will immediately begin to “burn”, literally before our eyes. Do you know why this is exactly what happens? Remember once and for all: whether we want it or not, but any anaerobic intensive load occurs only due to the oxidation of glucose. Fat here can not play the role of fuel, because it splits very slowly. In addition, it is not amenable to oxidation. But if you follow the correct pace and all the basic principles of a carbohydrate-free diet, then the total burning of subcutaneous fat is provided to you.

Cons of carbohydrate-free diet

So it’s time to talk about the shortcomings. First, one unpleasant fact should be highlighted. The fact supreme 500 male enhancement is that after a week of compliance with such a diet, your body will experience a consistently low level of glycogen, and as a result, gluconeogenesis processes will start from the first minutes of physical activity, even low-intensity. Of course, at the same time you face a tremendous loss of muscle tissue, and you don’t even wish it on the enemy.

Despite the fact that your fat will burn in front of your eyes, the muscles also will not remain on the sidelines. Of course, you lose a decent percentage of lean muscles. And this should be considered at the beginning of your “journey”. No matter what anyone says, catabolism (destruction) of muscles is a natural process that even anabolic steroids cannot suppress. No, of course, synthetic hormones are a very good remedy for catabolism, but even the Lord God cannot completely eradicate such processes (no offense to all believers).

Protein, more protein and some carbohydrates

As you can see, the protein in your muscles will burn anyway. What to do? The output is quite banal: increase the amount of incoming proteins. The use of a large number of amino acids allows you to keep their high level throughout the body, and as a result, gluconeogenesis will destroy free amino acids, instead of long and painful destruction of muscle tissue.

The most paradoxical thing is that a carbohydrate-free diet involves taking fast carbohydrates during a workout. This will significantly reduce catabolism. Think about what goals we pursue, visiting the gym while maintaining such a diet?

– stimulation of regenerative processes, including in the muscles, and, as a consequence, acceleration of the metabolism;
– direct energy consumption in the face of fatty acids, i.e. fat

It turns out that we use the load to obtain an energy deficit – the main factor in getting rid of excess adipose tissue. If you use fast carbohydrates during exercise (load), you can minimize the effect of gluconeogenesis. However, it should be understood that the total amount of such carbohydrates should not compensate for your energy consumption, otherwise you will walk in a vicious circle.

But everything is fine in theory, because around the clock to maintain a high level of amino acids in the blood using natural nutrition is almost impossible. It is here that the sports nutrition industry comes to the rescue, but this is a completely different topic.

As for the carbohydrate-free diet, it fully justifies itself, if you take it seriously, and prepared. We, in turn, provided you with all the necessary knowledge.