Gym And Health

Maximize Your Gains: Top 10 Tips for Improved Strength Training

2023-02-11T01:25:00.007-08:00

Strength training is a crucial component of a well-rounded fitness routine. Whether you're an athlete looking to enhance your performance, or someone looking to get into better shape and build a more toned physique, strength training can help you achieve your goals. Here are the top 10 tips to help you improve your strength in the gym:

Start with proper form: Good form is key to avoiding injury and maximizing the effectiveness of your exercises. Make sure you know how to perform each exercise correctly before you start lifting heavy weights.
Warm up before you work out: Warming up helps prepare your muscles for the workout ahead and can help prevent injury. Consider doing some light cardio, such as jogging or jumping jacks, or perform some dynamic stretching to get your muscles ready.
Focus on compound movements: Compound movements, such as squats, deadlifts, and bench presses, work multiple muscle groups at once, making them a more efficient use of your time in the gym.
Use proper weight: Start with lighter weights and gradually increase the weight as you get stronger. Using weights that are too heavy can compromise your form and increase your risk of injury.
Progress slowly: Gradually increasing the weight you're lifting over time is key to building strength. Try not to increase the weight by more than 5-10% per week.
Vary your routine: Doing the same exercises every time you work out can get boring and lead to plateauing. Mix it up by adding new exercises, changing the order in which you perform them, or altering the sets and reps.
Get enough rest: Your muscles need time to recover between workouts, so be sure to get enough sleep and give your muscles a day or two to rest between strength training sessions.
Incorporate isolation exercises: In addition to compound movements, consider incorporating isolation exercises, such as bicep curls or tricep extensions, to target specific muscle groups.
Stay hydrated: Drinking plenty of water before, during, and after your workout can help keep your muscles hydrated and functioning properly.
Find a workout buddy: Having a workout partner can help keep you accountable and motivated, and can also provide a spotter for heavy lifting.

In conclusion, building strength requires consistency, proper form, and gradual progression. By following these tips, you'll be well on your way to achieving your strength training goals and improving your overall fitness. Remember to listen to your body, and if you experience pain or discomfort, stop and seek the advice of a medical professional.

Ronnie Coleman history

2023-01-10T23:12:00.004-08:00

Ronnie Coleman is a retired professional bodybuilder who is widely considered to be one of the greatest bodybuilders of all time. He won the Mr. Olympia contest eight times in a row, from 1998 to 2005, and holds the record for most wins in that competition. Coleman began weightlifting as a teenager, and began competing in bodybuilding competitions in the early 1980s. He quickly made a name for himself with his impressive muscle mass and symmetry. He earned his Pro Card in 1990, and by 1992 he had won his first Mr. Olympia contest. Over the next several years, Coleman dominated the bodybuilding world, winning the Mr. Olympia contest eight times in a row. His success in the sport earned him a great deal of fame and sponsorship deals, and he continues to be a popular figure in the fitness industry. Coleman's training regimen was intense, with him doing heavy weightlifting and high-volume, high-intensity training. He was known for his dedication to his craft and willingness to push himself to the limit in order to achieve his goals. Despite his achievements, Coleman retired from professional bodybuilding in 2007 due to multiple injuries caused by years of heavy lifting. He underwent multiple surgeries, but still having to deal with some chronic pain, which he mentions in multiple interviews and videos. After his retirement, he has maintained a presence in the fitness industry through multiple business ventures and media appearances, he is also known for his humorous personality and for his famous catchphrase "Ain't nothin' but a peanut". In conclusion, Ronnie Coleman is considered a legend in the bodybuilding community, and his record of eight consecutive Mr. Olympia wins is unlikely to be broken anytime soon. His discipline, determination, and hard work in the gym, both during his competitive years and after his retirement, have made him a role model for many bodybuilders and fitness enthusiasts around the world.

Mens Protein Supplements

2016-08-25T10:54:00.002-07:00

People across the world are infatuated with their supplements and mens protein supplements are huge! and things that involves around improving their supplement. The most popular of all today is products that are all natural. If you are in the business of making money you are in luck! It is a good idea to take advantage of any type of supplement franchise that caters to the needs of consumers. The trend in supplement and fitness franchise is shifting to the easiest and cheapest supplement franchise opportunity. This has certainly fueled the health food franchise, vitamin franchise, supplement franchise, and overall supplement franchise industry because people are now choosing unprocessed food and a dietary change. America media plays a huge role on these because of the fact that they are telling us that we are fat and un healthy. With this, you can never go wrong with choosing supplement franchise because people are willing to spend to the things that matter to them.

Nothing can beat a mens protein supplement that is offering meal planning along with all the vitamins needed to reach your weight loss goals. With this you can be assure to have customers in your city that care about their supplement. More and more people are seeking to have a healthy life and it can be achieved in the food and proper vitamins that they consume. The future of the supplement franchise industry is so bright and this is great news from those who are just starting in the franchise world. In the next decade, you will certainly find supplement franchises all over ranging from vitamins, supplements, weight loss vitamins and all natural meal planning consultants. With this high in demand, the opportunity is considered to be limitless. This is a simple fact that you shouldn't dare to miss. It is not a bad idea to join the latest bandwagon especially in the franchise category. If you are searching for the best supplement franchise, it is a good idea to look into the industry because this is where the money is.

Health Franchise Guide

2016-08-25T10:54:00.001-07:00

Health Franchise Guide

5 Health Franchise Tips
10 Health Franchise Steps
Opening Health Franchise
Should I Buy
Health Franchise Selecting
Health Franchise Opportunity
Health Franchise Fees
Health Franchise Reviews
Sports Nutrition Franchise
Protein Powder Benefits
Protein Shake Recipes
Body Detox
Best Health Food Franchise
Best Health Franchise
GNC Vs Nutrishop
Best Dietary Franchise
Reasons to Own
Healthy Food Franchise
Max Muscle vs Nutrishop
Natures Fuel vs Mega Men
Health Franchise Opportunity
Protein Shake Benefits

As a specific health franchise directory, besthealthfranchise.com provides information about many health franchising opportunities, as well as health franchise buyer advice in the form of tips, details and franchise business overview. At besthealthfranchise.com we provide information and the ability review a number of successful health franchises, allowing you to decide which health franchise is right for you.

Using besthealthfranchise.com is very simple, here in the Best Health Franchise Guide section you will find links to various articles specifically about health franchise information. because you are never more than 1 click away from information. Located on the Health Franchise page you will find many different health franchising opportunities.

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Tips from Ronnie Coleman about gaining good weight

2013-11-17T11:04:00.001-08:00

Hi, I'm Ronnie Coleman, 8-time Mr. Olympia and my tip for you today is how to gain weight.

First of all it's not how you think it is, it's a little bit more scientific than that, because there are two types of weight:

1) the good weight
2) the bad weight.

My way is going to be the good weight. When I am in out season and I get ready to go to my pre contest, what I am trying to do is put on as much weight as possible and try to calm down from then. But I don't want to put on a lot of bad weight because it just extends how long I'm gonna have to dare to get all that weight low. So I'm trying to put on as much good weight as possible.

I do basically this way, so I keep my protein real high and i try to get about 600 grams from me, I still got the same form. For every pound body weight I just do 2 grant of protein, plain and simple.

Here is the trick for what you have to do in order to gain weight. Instead of me taking 200-250 carbs a day, i can now go to, about 500, 600 all way up to 1000 grams a day. It is really easy to eat 1000 grams of carbs per day.

Basically, I eat a lot of rice, a lot of baked potato. Every now and then I have just a little bit, not a lot because like I said you want to stay away from bad weight, I have just a little bit of bread. When I say bread I mean 2-3 slices, if I'll made a sandwich. If I'm having dinner out in a restaurant maybe 2 rolls, no more than 3 rolls. I'll stick with 2 because like I said before the least bad food you eat the least amount of time is going to take you to take all that weight off you.

So I try not to eat too much of the "bad" food but to gain weight, basically increase your protein, increase your carbs and try not to eat much bad carbs. My bad ones are, like I said the bread if i'll eat a sandwich and maybe 1-2 dinner rolls. I still eat every 3-4 hours and I try to eat six times a day. So the only thing i changed basically, is my carbohydrates and my cardio. Cardio I probably do about 3-4 times a week and the most time I do is 45 minutes per day.

So that's my tip for you today.
Good luck ;)

How many reps should I do?

2013-11-15T11:56:00.000-08:00

The number of repetitions you should do when you exercise with weights, is directly related to the goal you want to achieve. The one who wants clean power is going to do different number of reps from the one who pursues to increase muscle mass / force and from others who want muscular endurance .

How many reps you should do based on our goal (force - muscle mass - muscle strength)
Maximum power : not more than 6 , so we have 6-1 reps, with 2-5 minutes break ( The descend duplications increase the break, the maximum weight that we do in one repetition we rest 5 minutes).

Increase muscle mass and strength : 8-12 reps , 40-90 seconds break (ideal for bodybuilding / fitness).
Muscular endurance : 15 to 20 reps , 30 seconds break .

Do not get weights which you can handle with difficult so you will do correct the technique. Especially if our goal is to increase muscle mass, we get heavy pounds thinking they will do more volume and we lose the ball with the technique of the exercise. We are moving to a larger amount of weight only when we make 8 reps with perfect technique .

Lift more weight for more muscle gain

2013-11-14T11:56:00.000-08:00

Bigger weights: increase strength and volume
Do you remain in the common workout with 8-12 repetitions? Change your usual routine by putting a little more weight on the bar and apply some 5x5.

You will not hear anyone saying that there is something inherently wrong with the execution of 8-12 reps per set . Most people agree that the sets of 8-12 is the best option to increase muscle mass ( hypertrophy ), not to mention that it is also a pleasant and convenient weight - not too heavy or light. You can add size by doing 12-8 repetitions, but can also be stronger and burn body fat.

However, exercisers(mainly bodybuilders) tend to remain in the regular routine of 8 to 12 repetitions, where for a period of several months, or even years, the diary of their workouts looks like this: 3 sets x 10 reps.. 4x8 ... 3x8-10 ... 4x10-12 ... 3x12 ... 3x8 ... 3-4 x 8-12 ... and so on, again and again and again. A heavy set has 8 reps, a light set has 12 reps.

If you remain in a stable routine, your results will probably stabilize, reaching a plateau. At this point, it's probably time to make some changes. If you're not a fan of high reps (set of 15,20 +), the only option you have to change things about reps is to reduce them, which usually means that you should increase the weight, more than you are accustomed to, with 12-8 repetitions.

According to Joe Wuebben of Muscle & Fitness, when the routine ends up being monotonous, one thing that you can do is to exercise with heavy sets. Not necessarily a set of one, two or three repetitions, but five, six repetitions. Lifting so heavy weights, gives your body a different training stimulus to deal with the stabilization helping you overcome the plateau. Moreover, you will feel your muscles stronger, and a little bit harder, feeling also your body more toned.

Good traditional are the 5 sets of 5 reps be applied in cases like these, according to Joe Wuebben. Legends of bodybuilding such as Reg Park (idol of Arnold Schwarzenegger) have recommended unreservedly 5x5. If, for example, you work out your chest with 3-4 exercises, you will not do all the exercises 5x5, but one or the first two exercises, continuing to conventional sets of 8-12 reps for the last two exercises. Changing some things does not mean you have to completely rethink the slightest exercise and set in your routine - just some small changes in one or two exercises can make a difference.

Back then, in that chest routine. We show you how it could look like :

Exercise:	Set/Reps:
Barbell Incline Bench Press	5/5
Dumbbell Bench Press	5/5
Lever Pec Deck Fly	3-4/10-12

note : if you perform 2-3 warm sets where you work gradually toward greater weight.

If you feel well after the above exercises , you can add another activity ( perhaps a few sets of burn ). The sets of five are usually quite tedious, even if your muscles do not burn as when performing with higher number of repetitions.

This basic plan of sets / reps can also be applied to other body parts. So next time, you will end up in the same routine, where each set is found in a range of 8 to 12 repetitions, try to work out a little heavy for a few weeks ( if not more) performing 5 sets of 5 reps .

Source : Muscleandfitness.com

The secret to have ripped abs

2013-11-13T21:42:00.000-08:00

There are not a few of those people who in order to gain coveted and shapely abs they " train " endlessly at the gym and at home with minimal results. So you will not fall in the same trap, below there are some of the most common mistakes and some exercises that will help you have the results you want :

- Nutrition: The formation of abdominal depends on the amount of fat that exists in the abdomen area. Less fat mean more intense abdominal muscles. That is why the nutrition (not diet ) based on low fat, is more appropriate.

-Exercise : Aerobic exercise contributes greatly to burn excess fat anywhere on the body. The exercise should be moderate and be done 3-4 times a week for 30-40 minutes at least.

-Suggested Exercises:

1. Sit-ups (see Figure 1): Lie on your back touching the ground, with your knees on call 90 degrees. Place your hands behind the head near the neck and slowly stand by tightening the abdomen. Return to starting position and repeat 20-30 times for 3-4 sets with breaks in between.

figure 1

2. Side Abs (see Figure 2): Lie on your back, with your knees on call 90 degrees. Cross your hands on your chest. Then come forward and try to touch your right knee with your left elbow. Then go back to the floor and come again forward to touch your left knee with your right elbow. Return to the starting position and repeat for 15 times. Then do the same thing on the other side. Complete 3 sets with 15 repetitions alternately.

figure 2

3. Lower abdominal (see Figure 3): Lie on your back and support your hands on the ground (stretched hands and feet on the ground). Then bend your knee toward your chest and come towards to your knees. Repeat 15 times alternately. Complete 3x15 set.

figure 3

* To get the best possible results you need to breathe correctly. Many people hold their breath during exercise. The next time you work out try to breathe deeply. At the anode, tighten the abdomen and exhale loudly, taking all the air out.

Arm yourself with patience !

Your initial condition affects the time that elapses until you see the first results. An average metabolic rate takes about 2-3 months to grow and perform at the highest level. The maintenance of the result requires extra effort and consistency in a regular fitness program.

Good luck :)

About glycemic index

2013-10-22T09:51:00.001-07:00

Glycemic index is a pointer associated with the type of carbohydrate . It ranks them with respect to the influence they have - after eaten - in the rise in our blood sugar or more accurately in its fluctuations .

The glycemic index refers, as we said in carbohydrates and has little interest in fats and proteins.

The glycemic index was originally used to help diabetics on dietary choices, but quickly it became obvious that it could also help those involved in fitness.

Another relevant and more useful indicator is the glycemic load. The glycemic load apart from the type of carbohydrate, it takes account of its quantity too.

Due to this reason, the use of the classification of carbohydrates, as to their effect on the rise of blood sugar, is more practical, reliable and realistic .

The glycemic index is neither a miracle nor a panacea !

Nevertheless , a general knowledge of the relevant theory will help us to reach such dietary choices that will ensure stability in the level of our sugar, ie without significant ups and downs.

In addition, it helps us to avoid unpleasant situations such as drowsiness , fatigue in mind blur e.t.c.

Exercisers and glycemic index
The relevant theory is mainly used for proper selection of meals before and after workouts.

The pre- sport meal should be based on low glycemic index carbohydrates . So there will be a better control of blood sugar during exercise. Also the case of hypoglycaemia will be avoided, as it can have devastating impact on program performance .

However, after exercising the emphasis should be given to high-glycemic carbohydrates which will raise blood sugar levels and therefore insulin secretion, to aid rapid synthesis and replenishment of glycogen consumed.

conclusion :

Use the related theory, but with some caution.

Of particular importance are :

- The caloric intake

- The frequency of meals

- The ratio of macronutrients .

Eat as much as possible raw foods and especially those containing large amounts of fiber.

Wish you always be healthy and have good workouts :)

Is it possible to convert fat to muscle mass or the opposite?

2013-10-10T07:10:00.000-07:00

Many people, find the excuse not to exercise because as they say , when you stop working out muscles will turn to fat and as a result their bodies will be worse than before starting the exercise.

This is impossible, since muscle and fat are two completely different tissues and cell groups.

So as the sun can not erupted from the west, unless a miracle happens, so the muscles can not be converted into fat. The same goes for fat, since a lot of people have the idea that it can be converted into muscle . This is impossible !

What happens to most people that stop gymnastics, is that their muscles shrink due to atrophy. In other words, muscles are fed with fewer elements of amino acids, so they get smaller.

If we consider that very few of these people will adapt their diet to the new realities of life, that is without exercise, we conclude that there is significant excess energy ( carbohydrates ) which will be converted into fat.

Thus, a man who did not know them and noticed a former athlete to fatten , then you assume that muscles turned into fat.

It is obvious that the conversion of muscle to fat is still a myth of fitness & bodybuilding.

Slimming with dairy products

2013-10-03T05:49:00.001-07:00

Dairy products, as we all know, helps to strengthen bones , but there is another action you may not know. According to recent studies, they found that regular consumption of milk in combination with diet, serves significant weight loss. More specifically a large number of research studies show that the consumption of milk, 3-4 servings daily in conjunction with a mildly hypocaloric diet, not only contribute to a greater reduction of weight but also contributes to fat loss faster than the abdomen ( up to 2 times more fat loss ) . This help deal with central obesity, thereby reducing the risk for cardiovascular diseases. This effect was attributed to the increased intake of calcium in combination with vitamin D. Take advantage of the benefits we mentioned, by eating three servings of dairy products a day. A serving of dairy is equivalent to 1 yogurt 200 g. or 1 cup of milk or 30 g. cheese. Additionally, something very important to know is that the human body can absorb up to 400mg of calcium in every meal. If you want maximum results in fat loss do not take 3 servings of dairy together but divide them into 3 meals. An example with 3 servings of dairy a day is 30 g. cheese in the morning 1 cup milk in the afternoon and a yoghurt in the evening.

Increase testosterone using natural ways

2013-09-29T04:44:00.000-07:00

Testosterone is a male hormone that acts on muscle mass, on the reproductive ability of man, to the hair and in his sexuality etc.

When a man becomes 30 years old, his testosterone levels start to diminish. Today we will have a look at some ways to improve testosterone levels using perfectly natural ways, just with some changes in our daily habits like these:

1) Weight and resistance training
We should prefer compound exercises and exercises that involve large muscle groups, which will help in the secretion of growth hormone.
Examples:

Seats (squat - is the best exercise)
Deadlifts
Chest and shoulder presses
Rowers workout

2) Body fat

We maintain a normal body fat percentage for our body. The overweight men have lower testosterone levels.

3) Zinc

The zinc intake of purely natural food sources will help increase testosterone

Natural dietary sources of zinc:

Oysters (these aphrodisiacs are considered as the best dietary source of zinc)
beef liver
raw pumpkin seeds
mushrooms
tahini
spinach

4 ) Fats

Consume healthy fats and saturated fats that are necessary to increase testosterone levels , preferably pick from the following foods :

nuts and seeds
olive oil
Fatty wild fish
avocado
egg yolks
red Meat

5) Vitamin C

Vitamin C helps in lowering cortisol and increasing testosterone levels, so take a glass of orange juice in the morning and one after the gym.

6) Vitamin D

The best natural intake of vitamin D is the exposure of the skin to sunlight.

7) No Alcohol

Avoid alcohol because it negatively affects testosterone levels. No alcohol, yes to testosterone.

8) Say no to stress

Do not get frustrated with anything. The stress leads to cortisol production, catabolic hormone that suppresses the production of testosterone. Stress reduction = Increase testosterone.

9) No on overtraining

10) Soy Products

Soy products react negatively in testosterone levels.

Say yes to healthy lifestyle, and keep smiling :)

40 secrets you need to know to be fitter than ever

2013-09-13T04:39:00.000-07:00

1. No spinach and celery in arthritis .

2. Not many kinds of protein foods in the same meal (fish , meat , chicken , feta cheese, yogurt ).
3. Dandruff is the result of constipation and eating a lot of meat.

4. Removing tonsil cause pharyngitis .

5. Abuse meat and eggs at a young age creates eczema (a skin disease) .

6. The dyspeptic have to watch salads with too much oil .

7. The nerve and brain atonic are caused, among with other reasons, due to the lack of organic minerals from your daily diet.

8. The wheat germ contains all sorts of vitamins.

9. Avoid the soles of shoes with rubber.

10. Start walking...

11. Binging creates all other diseases slowly, but inevitably .

12. A truly healthy person is one who says " I feel like a little kid"

13. Constipation weakens sexual urges.

14. Pregnant women often suffer from low hemoglobin and albumin because they eat food rich in scrapbooks and poor in minerals .

15. Chestnuts are slow to digest (5 hours).

16. Laxatives worsen constipation.

17. Cooking is the biggest cause for the destruction of the nutritional properties of food.

18. The oral malodor is caused due to lack of water .

19. Milk, buttermilk , cheese, halloumi should be avoid completely, for those who suffer from arthritis .

20. The frustration harmed health more than any other factor.

21. A diet for a few days with cherries eliminates bulges in the legs, which are caused by nephritis .

22. Diabetes creates itchy genitals.

23. Grapes irritating pimples on the face, but eventually they disappear.

24. Lettuce juice regularly, helps in the treatment of facial blemishes .

25. The value of a food should not be judged by the amount of calories but by the healthy content.

26. Diet , we do not do it to lose kilos , but for illnesses.

27. Potatoes we cook with roast, which have a lot of oil , cause indigestion.

28. Do not eat watermelon after a solid meal.

29. Eat watermelon when you are hungry .

30. Watermelon stops diarrhea .

31. Warm bread is harmful .

32. Avoid sleeping immediately after eating at night.

33. Nuts ( peanuts) with salt is one of the worst enemies .

34. The glory of ancient Sparta was due to the frugal diet and physical life of its inhabitants.

35. Chocolate in milk prevents the absorption of calcium.

36. Chocolate in small children, but in adults too, causes itching, headaches and asthma (of course , the frequent consumption) .

37. We should eat at fixed hours and not anytime.

38. Ice cream after a hearty meal is a criminal act for our health .

39. Enemas with garlic juice (2-3 teaspoons ) is useful for the destruction of worms , if are presented in the intestine ( thick ) .

40. Milk, pasta and scrapbooks (proteins ) are responsible for pimples in the face.

3 training secrets

2013-09-13T00:32:00.004-07:00

Proper training is very important. What each trainee wants, is to improve the body regardless of whether doing fitness, bodybuilding or just regular exercise to have a shapely body.

Basic training secrets:

Proper technique
The proper technique of each exercise is very important, before loading kilograms you must first learn well how to perform the exercise. By doing an incorrect technique, except that you will not manage to get your muscles stressed, there are great chances of injury.

Changing training
Our bodies adapt relatively easily to training schedule. The secret here to see continuous improvement in our body is to make changes to the way we are training, the repetitions, techniques (super set, drop set ...) and exercises.

Progress in training
Equally important is to get better after each workout and challenge our muscles. To do this you need to push the weight or reps. By putting goals you will succeed, for example if we do an exercise of 8 reps with 100 pounds, the next week the same exercise do it with 100 pounds for 9 reps, next for 10 and when we feel ready we raise pounds.

Have a good workout ;)

Women and weight training

2013-07-30T04:13:00.002-07:00

The weight training for women is becoming more popular. Slowly the old prejudices are leaving. By doing weights and resistance exercises, a woman will never lose her femininity or make a body like hulk, only a tight, shapely and fit body.

Benefits and seven reasons which show that a woman should do weights

1.Weight and fat loss
Research shows that women who do weight they gain muscle mass and lose more fat. Also increasing muscle mass makes the metabolism working faster and thus burn more calories.

2.Muscle mass and fat
Many women fear that even this minimal muscle mass they can gain with weights will turn into fat if they stop. This is a big myth, muscle mass has nothing to do with fat and there is no way to turn muscle into fat or vice versa.

3.Muscle strength and physical endurance
Unlike men, women have far fewer hormones that contribute to muscle hypertrophy, so women do not get this bloating and huge muscle mass as men. Women doing weights will surely gain enough strength, muscle toning, endurance, tremendous energy in your daily life and with all these a good ripped and tight body.

4.Against aging
It is never too late to start a woman weight training and resistance exercises. Older women may also benefit. Exercising with weights removes the signs of an aging body.

5.Reduce injuries and back pain and arthritis
Apart from the strength and all the good that offers a workout with weights, strengthens connective ligaments, the waist and joints, thereby reducing injuries and pains.

6.Lower risk of osteoporosis
Women who do weights, strengthens their bones. A good diet containing calcium combined with weight training 2-3 times a week is a very good defense of women for osteoporosis.

7.Fight depression
Exercising with weights improves mood and gives you more confidence. It makes you more alive and cheerful.

These are few very important things women need to know about weights. For maximum benefit I recommend you do weights combined with aerobic exercise.

Good start in the gym with weights to all women! :)

Deadlift - 8 Benefits

2013-07-28T06:52:00.001-07:00

Deadlift is one of the most basic exercises and it is as good as the seats, however a lot of people avoid to do it, by hearing the word "deadlift" a phobia catches them. So more people who get involved with gymnastics avoid it. Moreover, the deadlift is suitable for women as it is for men.

The execution mode of deadlift is like the image you see below, it would be good, especially if you try for the first time to do deadlifts, to have someone who is more experienced with you.

The deadlift have many beneficial qualities, let's see the good that this exercise offers to us:

1.Improves posture
A lot of people, mistakenly think doing deadlift will cause problems in the spine. Performing properly the deadlift there is no way to get injured or have any pain and will even help to align your spine.

2. It exercises several major muscle groups simultaneously
The deadlift train the body from the neck up and toenails!

3. Enhance metabolism
With deadlifts you can work many major muscle groups and that helps speed up your metabolism. Do not forget that the metabolic rate depends on the amount of muscle mass.

4. Increase strength
Who says no to more power?

5. Increase muscle mass

6. Increase testosterone
This only applies to men since testosterone is a male hormone

7. Empowering handle
Strengthening the grip will help a lot with many other exercises.

8. Strengthening the core

Add deadlift in your program and you will not regret it!

Gym basics

2013-07-17T01:27:00.001-07:00

Simple answers to the most common training questions

l've tried and failed to lose weight in the past. Why will it work now?

If your previous efforts have been unsuccessful it has nothing to do with your body being resistant to exercise and everything to do with your approach. In other words, you probably didn't have a realistic goal, a focused and progressive training plan or eat the right foods at the right time - or a combination of all three. Anyone can lose body fat to transform significantly the way they look but that won't happen overnight. But the six-week training and nutrition plan in this book, if followed without fault, will give you a better body.

Can I turn fat into muscle?

No, fat and muscle are two totally different types of tissue and it’s impossible to turn one into the other. Muscle is active tissue that burns calories, while fat tissue stores excess energy. The right training programme will burn off these fat stores and build new muscle tissue, giving the appearance that one has turned into the other, but that isn't the case.

How many times a week do I need train?

This programme requires you to work out four times a week. This plan consists of three weight-training sessions and one high-intensity cardio session each week. You need to leave at least one day's rest between the weights sessions to give your body time to recover.

How closely do I need to follow the workout plan?

To the letter. Every workout has been designed to elicit a fat-burning response and forms an important part of a structured and progressive training plan that will significantly reduce the amount of fat you carry. Do the workouts in order for the best results possible.

What about sticking to the sets, reps, tempo and rest numbers detailed?

These are crucial too. You need to complete all the sets and reps at

the correct tempo while sticking to the rest periods between the moves. Failure to do so will limit the success of your fat loss journey.

What if I can't complete all the sets and reps?

If this is the case, the weight you're lifting is too heavy and you need to reduce it. This programme isn't about lifting the heaviest weight possible, but exposing your muscles and cardiovascular system to the right amount of stress to make your body take positive steps towards becoming fitter and leaner.

How do I know which weights to use?

At first there will be a little bit of trial and error because the amount of weight you should be lifting will depend on a number of factors unique to you, such as age and training experience. It's always best to choose a light weight if you are unsure and stick to the reps at the right tempo. If you can complete the set with ease, you should increase the weight next time.

What should I do if my gym doesn't have the equipment used in some of the exercises in this plan?

This programme has been designed to be as easy and efficient to follow as possible, with many moves in each of the giant sets using the same piece of equipment so you don’t waste time moving around the gym between moves. However, depending on the quality of your gym, some may not have exactly every single bit of kit you need. That's not a problem: just swap those moves for ones that target the same muscles which you can do with the equipment available to you.

Why do I need to do a Fat-Loss Finisher after each weight-training session?

All three weight-training sessions each week are designed to build lean muscle mass and reduce body fat to radically transform your physique so you look stronger and leaner. The Fat-Loss Finisher at the end of each of these three sessions is designed to push your body even further out of its comfort zone to elicit the best fat-burning response possible by increasing the oxygen debt your body needs to repay (see p!6 for details) and result in the right hormonal response to encourage the building of new muscle and the burning of fat cells.

8 benefits of drinking coffee

2013-07-11T05:37:00.000-07:00

A lot of people are wondering if coffee is a good beverage for us or if it just do harm to our health? Surveys show that enjoying your coffee in moderation (1-3 cups of coffee a day) can take advantage of its beneficial properties. Unlike when we drink 4, 5 or even more cups of coffee per day, would surely have to face problems accompanied by its overconsumption.

Coffee is an excellent source of antioxidants, which have beneficial effects and protect us from free radicals. The main antioxidants of coffee are chlorogenic acid, caffeic acid and the melanoidins.

Properties of coffee

It is excitatory and increases your positive mood
It's an antidepressant drink
Caffeine reduces the risk of skin cancer
Eliminates muscle pain after heavy exercise - better than aspirin
Acts against cardiovascular disease
Helps memory and cognitive function, especially in elderly people
Consumption of black coffee without sugar or milk helps teeth by destroying the bacteria, which are responsible for the formation of caries
The Greek coffee consumption can reduce the risk of coronary heart disease

Berries help you in weight loss

2013-06-22T11:20:00.001-07:00

Berries are the perfect food for weight loss. They have a natural fructose sweetener, that will satisfy your appetite for something sweet, and enough fiber to absorb some of the calories you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables, and grains reduces a lot the calories from the foods you eat, so that you can lose weight without even restrict the foods you eat. Moreover, berries are a great source of potassium and can help you control your blood pressure. Blackberries have 74 calories, raspberries 60 and strawberries 45. So use your imagination and enjoy the berries you like.

Beer and its calories - See if it's gonna make your belly fat or not

2013-06-19T23:13:00.000-07:00

Most people believe that beer swells and bulges. One study showed that beer is not responsible at all for the increase and abdominal bloating but its accompanying. The survey showed that those who drink beer, they are accompanying it with snacks with high fat content such as potato chips, sausages, pasta and other similar. The beer-bulge is simply a myth. So if you like beer, it can be enjoyed in moderation. Beer ,even if it seems to be weird, thanks to its low caloric value is ideal even in diet, but to avoid snacking accessories.

The caloric value of the alcoholic beverages depends on the content of alcohol each drink has. In the case of beer alcohol content is about 5% and 12% in the wine. In the whiskey, vodka and in other spirits the amount of alcohol is about 43%. In other words, beer has less alcohol, fewer calories and fatten less than the wine and other spirits. A glass of beer has only 100 calories and a glass of white wine has 120 calories and red wine about 130 calories. Other drinks can reach 200 calories per glass.

So, cheers with a glass of beer!

Foods to increase muscle mass

2013-06-19T04:43:00.001-07:00

Hello to all readers of my blog, today we will see the basic foods for building muscle mass. As we know and we've said many times muscle mass can be build with protein so if we want to build muscle mass, the basis of our diet should be protein. So each of our meals besides carbohydrates, which they should have, they should also be accompanied necessarily with a protein source.

The diet is undoubtedly necessary to obtain a Ripped muscular body. Always we need to know that to achieve a perfect fitness body or bodybuilding everything should be combined together like a circle. Necessarily, we have to do proper diet, proper workout and rest sufficiently to restore our muscles. This cycle should always be done if we want to achieve the maximum results. However, everyone's DNA is going to play a big role. Rightly or wrongly, the DNA affects quite heavily in how our bodies are going to be, but it is not a determining factor.

Below you will read about some foods with high quality protein, which can help us greatly to increase muscle mass. We can choose one of these to add to each lunch.

6 basic foods you need to eat to build muscle mass

Chicken Breast: Rich source of protein
The chicken breast is one of the richest sources of protein and has almost no fat.

Eggs: The egg white gives the best quality protein
Fearlessly eat egg whites if you want muscle volume and quality simultaneously. We can also eat the yolks that give us a lot of vitamins and a lot of protein, but in moderation because they are fat and have cholesterol.

Salmon: Valuable food with protein and good fats omega-3
The salmon except the protein that it offers to us, it has also too many properties and nutritional value, helps a lot in our health.

Beef: The best natural source of creatine

For best results we prefer beef tenderloin which has less fat and is better for our health.

Cottage cheese: Excellent source of whey protein
One of the best foods for muscle building us a cup of cottage gives us 3 grams of leucine and 30 grams of protein.

Tuna: Another very good source of protein
Apart from the protein that gives to us, it is also a good source of leucine, so it helps a lot to increase our muscle mass.

Other tips:
You need to drink plenty of water! Apart from all the other good it does for our health, 70-80% of our muscles consist of water, so when we drink plenty of water our muscles look bigger and bulkier. We can drink coffee before exercise, which helps to make a more intense workout and thus gain more muscle mass and a ripped body.

Tips for a better metabolism and fat burn

2013-06-11T11:18:00.000-07:00

Do you want to lose weight and you are not coping? Below we will refer to the basic tips that we can do in our diet to improve our metabolism and burn more fat.

1. We determine our caloric needs: to lose weight, the calories you eat should be less than the amount of calories you burn. Everyday, the number of calories you eat should be the same and once a week you may eat more calories than usual to keep your metabolism active.

2. Many frequent meals: eat the calories by dividing them into as many meals is possible per day. We should not eat a couple of times, all the food together.

3. Eat fearlessly lean protein: a lean protein such as chicken breast, tuna in water, salmon, egg whites, turkey etc. will help us burn fat by keeping your metabolism in full swing.

4. Exercise: try working out every day, if you're bored gymnastics, prefer the stairs instead of the elevator and any other opportunity to move without being bored. Do not stay seated all day on the couch.

5. Drink plenty of water: in addition of being good for our health and it helps in weight loss.

6.Fruits and vegetables: Eat a lot of vegetables in every meal. Also, in between meals eat fruits (do not overdo it though because they contain fructose and some of them a lot of calories).

7. Get enough sleep: insomnia creates a stronger sense of hunger, so we consume more calories than we burn. Also it affects our metabolism. It is recommended to sleep eight hours a day and if possible the same hours ie 00:00 - 08:00.

8. Stimulating muscle system: muscle mass helps burn fat and increase metabolism.

Fitness advantages

2013-06-10T15:42:00.001-07:00

1) Fitness increases power brain

Exercise not only improves our body, but it also helps mental function.

2) Fitness helps you to be more productive
Helps us to be better, faster and consistent in our work and in any other occupation we do. Exercise increases energy levels and serotonin and we have greater mental clarity, confidence and vitality.
The excuse a lot of people have, that they don't have time do not stand at all. Watch fit people, how productive they are and how many things they do in one day.

3) Fitness reduces stress
Stress is devastating especially to people who are extremely anxious. Also it is responsible to a great extent, about obesity. Without stress everything runs smoothly and perfectly.

4) Fitness keeps away many diseases
Researches say that exercise slows and helps prevent many diseases such as heart disease, strokes, cholesterol, blood pressure, diabetes, arthritis, osteoporosis, etc.

5) Fitness for a strong heart
The heart is the most important organ of our body. Exercise helps in its better function.

6) Fitness helps in diet
We can eat better, due to the reason that exercise opens up the appetite. However, pay attention, we should eat clean (without much fat) and healthy foods.

7) Fitness improves our performance in all fields
Increased sexual desire with our mate, better communication with people around us, our family, reduces nerves and tensions and much more.

To conclude, we should say that, fitness gives to us are a lot and they can be obtained with a minimal effort and time. Only 1 hour a day, exercise 4-5 times a week and eat right(healthy) to join the companionship of fit. If we can't do one hour workout, we can try half an hour and a bit less, again is going to help.

Integration into your life the fitness and you will not miss anything! ;)

Diet to increase muscle mass without fat

2013-06-10T03:25:00.002-07:00

I will present two programs with nutrition for volume & ripping simultaneously. The diet plan consist two programs, one for your workout days and another for the days that you do not workout.

These programs as we said, help to get the maximum performance in volume & ripping simultaneously.

Nutrition Program for the training days

Meal 1

10 egg whites (if you want you can put 1-2 yolks)
1 cup oats and a banana (put some raisins if desired)
1 glass orange juice

Meal 2

180 - 200 grams of chicken breast
A normal potato (boiled or jacket)
Salad

Meal 3

Pure protein (2 scoops)
5 rice cakes

Meal 4

180 - 200 grams of turkey breast
2 cups of rice

Meal 5

180 - 200 grams of lean ground beef
1 slice lean cheese
2 slices of whole wheat bread
Salad

Meal 6

Pure Protein (2 scoops)

Nutrition Program for the days we do not have training

Meal 1

10 egg whites
2 slices of whole wheat bread

Meal 2

180 to 200 grams of chicken breast
Lots of Salad

Meal 3

Pure protein (2 scoops)

Meal 4

180 to 200 grams of turkey breast
1 cup of dark rice
1 cup vegetables

Meal 5

180 to 200 grams of lean ground beef
1 slice lean cheese
1 slice whole wheat bread
Salad if you want

Meal 6

180 grams of chicken breast
Salad

Don't forget to drink a lot of water :)

Constipation and its tackling

2013-06-09T15:28:00.002-07:00

Constipation nowadays, is a common occurrence and it affects a significant number of people in the Western world. Specifically, the frequency that it appears is influenced by the age and gender. The percentage of its display through epidemiological studies, is 12.5 23%. It is influenced by several factors, but it is not yet known and mainly it affects women. It also affects older people, due to decreased in food intake, reduced motility, muscle atony of the perineum and various medications.

Some causes of constipation

• Lifestyle, such as inadequate food intake or fiber, ignoring or suppressing the feeling of defecation, insufficient exercise, pregnancy.

• Drug site effects (eg opiates, anticholinergics, antidepressants)

• Endocrine metabolic diseases(hypothyroidism, hypercalcemia, diabetes mellitus)

• neuromuscular diseases (disease Parkinson, multiple sclerosis, spinal cord injury-spinal cord, etc.)

• Psychological (depression, anorexia)

• Irritable bowel

• Abuse of laxatives

• Haemorrhoids, fissures, rectal prolapse

Individuals who experience constipation should take general measures around this issue, like for example to be informed about how to deal with it, change their lifestyle by living a more physically active life and enrich their diet with fiber and many fluids. In the situations where the problem is bigger and these changes are not enough to address constipation, then we may apply pharmaceutical or rarely surgical therapeutic approach to the problem. As mentioned above, the dietary management of constipation suggests a daily intake of 25 grams of fiber, which we can take from fruits, vegetables and whole grains.

For instance, prunes and their juice, seems to have a special ability to stimulate bowel movement and also the bran especially from wheat(wheat bran) increases the stool volume by absorbing water and helps in defecation. It is very important that along with the intake of fibers you should increase the fluid intake during the day. Equally important is that you eat breakfast.

So the natural treatment of constipation involves obtaining adequate amount of fiber and fluids along with exercise and the avoiding of suspension for defecation.