Fitness Guide for Beginners
GUIDE:
- Measure the body, how many inches in circumference of the biceps, chest, etc.
- train the entire body, including legs, even if you only want the upper body will be displayed, because it is the production of growth hormone as a whole contribute to help build muscle, while
- Note that we are not in a position to a “Six Pack” will, if they load (thickening of the muscles)
- Continue to train your abdominal muscles, but keep in mind that in order to show six pack on the layer to reduce abdominal fat in the diet.
- Muscular impossible (thickening of the volume), while fat loss (cutting)
- Do not wait to add the weight of 10 kg in 1-2 months. The addition of 0.5 to 1 pound per week muscle mass was very well
DIET:
- Discover your body type, to determine their food strategy
- In general, it takes 18 calories / kg body weight
- Use a reference of 40% protein, 40% carbohydrates, 20% fat. Meet the needs of the organization (different for each person)
- For carbohydrates, choose complex carbohydrates than simple sugar
- For grease, to avoid saturated fats, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink water as much as possible (not inflated original)
- Better than the excessive deficit in calories, especially for the ectomorph body type. We can also determine how many calories and fat so much when we started looking in the mirror)
TRAINING:
- train all the muscles once a week as much as possible, taking care not to exceed one hour
- 45-55 minutes is the window of our development, but the body is catabolic
- Do not feel the pain in the muscles is lost, they can also cause the muscles to the next day. The body needs rest to grow
- The body does not grow, if they practice in the gym, but if we let it go, then your body a break for us
- Do not force your body to train, eat and rest, and the progress will come)
- Take a full week every 8 weeks, and returned with a variety of different exercises
- Do not forget stretching and warm up before exercise to avoid injury
- Take your time to more than 90 to 12 seconds between the sets 0
- Note the smooth movement
- A combination of movement and an end to the isolation Start
- After 2-3 warm-up series, first go for a tour through three difficult sets to failure
- Save your progress so you can see, within our development
SUPPLEMENT:
- Multivitamins with Vitamin C is sufficient
- Try Creatine, Glutamine and ZMA
- Whey protein is a must, but try real food protein is also planned.
Women Six Pack and Sit Up
Hundreds of models of exercises and tools designed to flatten the abdomen can be confusing, and run the training models, the results have been countless and the invisible. Learn how to your belly flat to be truly successful.
First, abdominal exercises during training in the stomach and you will not have a six-pack decrease in abdominal fat. You can work out your abdominal muscles that hard to get, but if you have a fat layer on top, then the muscles are no longer seen. Conversely, if you do not exercise a flat stomach, but your stomach will not be any form.
But that does not mean that abdominal exercises are useless if you have a flat stomach. In contrast, abdominal exercises strengthen the stomach and ensure good posture. In fact, if you are on a diet, reducing fat and strengthen the muscles increases your metabolism, which means that when the stomach is flatter, the shape of the stomach would be great, also the means.
Bodybuilding Watch Your Milk!
Lately a lot of friends who buy milk protein products that he can build muscle or anyone can lose weight because the ‘advertised’ as such. What the hell should we see from the protein products like that?
First milk is great to add muscle or lose weight form of protein content is very important. We buy milk for the pursuit of high-protein, how to make from carbohydrate, eat only fruits like apples and bananas are very cheap. The higher the protein content, the better. Find products with protein content as much as possible. The range of 80-90% for a protein product is very good. Try to find products for the body to form a protein content around it.
Second Here are some dairy products should contain L-carnitine to burn fat. The level of L-carnitine to burn fat best is 500 mg twice daily or more. Products on the market that contain less than 200 mg L-carnitine. It is very ineffective, the dose was not able to burn fat.
Task-L-carnitine in the body and is a dose high enough to burn fat. The most advertised products with Cuman L-carnitine to burn fat, but high doses should never be taught to burn fat. There are even some products are very high in fat as a fat burner. Check the products you and for those who have never used if the results go?
Third There are also newer products have begun by CLA, because CLA has been clinically proven to reduce fat in the abdominal area. But the problem is how many grams per day? Clinical studies have shown respondents consumed 3.5 grams of CLA per day for 6 months. Several new products are added CLA, but its content is very low, generally demonstrate even below 200 mg or 0.2 grams in order that they incorporate CLA in their products. Whether to lose weight? Only you know the answer.
4th So this, try to check the carbohydrate. Most products contain carbohydrates. If diet, carbohydrates should be avoided, and decided a good source such as rice. Carbohydrates, sugar or sugar equivalent to the destruction of their diet because of the high glycerin index raise blood sugar levels are too high eventually stored as fat. 1-2 grams is not a problem, but it’s too high for those who want to lose weight. Some products contain more sugar, but still contain lactose, which is very high. Lactose is milk sugar, which often causes bloating and diarrhea. The content of lactose can reach levels of 30 wt% of the dust when it calculated the same as above. Lactose is one thing to avoid from a milk product. Technology to the lactose in dairy products is very difficult and expensive to separate. Choose dairy products with the best view of any of these components. The best products are usually little or no lactose.
Even before the election, dairy products on the body that form a good boy or girl to create, you got to lose muscle or gain weight, these four points ahead, and decide what is best for you and not buy just because it’s from the Ad is consumed. Good luck!