GUIDE
- Measure your body, how many inches in circumference of the biceps, chest, etc..
- Train the entire body, including legs, even if you want to show upper body, because it is the production of growth hormone as a whole contribute to help build muscle, while
- Please note that we are not in a position to a “Six Pack” will, if they load (thickening of the muscles)
- Keep training your abdominal muscles, but keep in mind that in order to show six pack on the layer to reduce abdominal fat in the diet.
- Is it not possible to inflate your muscles (by volume), while fat loss (cutting)
- Do not expect too much, because it will be added to 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
- Typically 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 fats, avoid saturated fats, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink as much water as possible (not inflated home
- 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 each muscle group 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 think that pain is lost in the muscles, meaning 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
- Non-violence training with the body, eat and rest, and the progress will come:)
- Take a week off 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 90-12 seconds between sets 0
- Please note the correct movement
- With 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 that you can see, as we blithely
- Supplement:
- Multivitamins with Vitamin C is sufficient
- Try creation and glutamine ZMA
- Whey protein is a must, but try real food protein is also true