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Exercises: Errors that prevent increased arm muscle volume

can be seen in gyms numbers of people training hard biceps and triceps and fail to increase muscle bulk in the arms.

This may be due to several factors:

1. Overtraining.
2. Inadequate nutrition.
3. Shoddy exercise techniques.
4. Bad genetics.

below detail each step of the 4 factors:

1. Overtraining:

is one of the most common causes from growing to the biceps and triceps. Both are small muscle groups and if you overtrain not have time to recover. Remember that muscle after an intense training session is a recovery phase and a later phase of growth, ie the increase in muscle volume occurs during the break.

routines often follow a sequence of training to do chest first and then triceps, which is logical because when training chest and triceps are working well, and then train specifically. The same goes for back training the biceps followed. This works well, but not go overboard with the series. If you did a lot of back series (eg 15 series) and then do 10 or 12 sets of biceps, these 10 or 12 series must be added the 15 that we first give a total of 25 to 27 sets for biceps, which is overtraining. The same goes for the series followed by chest triceps. In these cases, the biceps and triceps not recover and therefore do not grow.

2. Poor feeding:

Very often not increase muscle volume is given by a poor diet, usually with an insufficient amount of calories and protein content. This means that not only grow arms, but all muscle groups.

3. Shoddy exercise techniques:

very often is seen in countless gyms that people work the biceps and triceps a technical error. Make the most of the effort by using other muscle groups than those biceps and triceps. For example, to do standing barbell curls, body sway, bounce, momentum helps the shoulders, etc. making the effort is diluted and biceps do not work properly.

is convenient to work with a strict technique, being able to "cheat" in the last 2 or 3 repetitions of each series to finish require the muscle. It is convenient to the negative movement of repetition slowly, as this intensifies the need to muscle. Should be set aside ego and not using heavy weights, we use the weight that allows us to make a good technique.

4. Bad genetics:

is the most difficult to fix, but at an appropriate frequency of training, a good workout doing the exercises with proper technique, good nutrition and supplementation, adequate rest, and the use of any anabolic product, you can achieve good results.

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Fat Loss Tips

're doing everything right: Leaving eating junk food, training hard, doing cardio, but nothing seems to eliminate the so-called float

Well, do not start saving for liposuction, first read this. When everything in your diet says you should have visible six pack and still not appear, try these tips. Set

pre-bed meal

What did you eat before going to sleep last night? What you eat before you sleep tonight? It is important, because the food within 2 hours before going to sleep, has a huge impact on your physique, especially when you want to lose fat

This is the rule: Come as you are going to do

Most mortals when we go to bed, we will not exercise two hours before bedtime. For this reason, there is no need to eat a meal just before bodybuilder. In fact, we need to eat to what we to do, which in this case will be not moving a lot (and we're going to sleep).

To be more specific, your carbohydrate requirements are low, even zero, "when you go to sleep. Remember, cabrohidratos are energy for hard training, but there is no kind of dream that requires exercise.

fat, however, becomes the primary source of energy when we stop exercising. In fact, when we are sleeping, the main source of energy in the body is fat.

Therefore, if you eat carbohydrates before you go to bed, you increase the possibility that they are stored, instead of burning them, which is what we want. Y if these carbohydrates do not burn, be converted into glycogen or fat.

If it happens that in the 3 or 4 hours before bedtime, have a hard workout (cardio does not count) there is little possibility that carbohydrates turn into fat.
This is because glycogen stores are low, and renewed with carbohydrates eaten before.

Anyway, most of us are not trained within three or four hours before bedtime, so it should eliminate carbohydrates in our last meal. When we say "delete" does not mean zero grams. Do not be afraid to add vegetables with low starch index at this time.

Regarding fat intake, there is a rule "Eat fat when they ingest carbs." Anyway, you should cut fat intake to half your normal portion.

There is evidence that eating lots of fat suppresses the hormone HSL "which is responsible for breaking down fat. For your last meal, eat a maximum of 10-15 grams of fat.

Via: masfuertequeelhierro

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Some guidelines to breathe properly to yield more and better

Breathing is an important part to consider when performing aerobic exercise. When we exercise our body increases its velocity and therefore oxygen demand are higher. This motive is what makes our breathing is accelerated, a process that must be controlled to achieve the best results when they perform their best and achieve a perfect development of the activity we are doing. Therefore, in this post we will give some guidelines to breathe properly.

On countless occasions we have commented that the energy required for physical activity is obtained from the burning of oxygen. That is why the breath is more important than we think, and they did well will help us optimize our energy to get and hold a lot more when doing any exercise. It is therefore important not to let this random respiratory process, but control at all times for best results. Posture

appropriate respiratory

First we must be aware of the process that develops in our bodies when we breathe and having fun. At rest breathing is an automatic act that at no time control and we are not conscious, but things change sports as thoracic capacity increases for more amount of air. The diaphragm must be opened for more air, and so we can facilitate this action while keeping your abs contracted're doing the activity, and thus forcing the upper chest to open.

to maintain posture during exercise is essential if we optimize the reception of oxygen, as it is important that we maintain high the part of the chest to facilitate the entry of oxygen when you breathe. In addition, this position will also facilitate the removal of carbon dioxide from the body. It is necessary that we control this at all times and do not acquire services such as bending back in or leave the abdominal area too relaxed, as the reception of oxygen is not as effective. Inspiration and expiration



Another point to keep in mind is how we have to get the oxygen, because it is fundamental knowing how to inhale and exhale the oxygen in our body, because in this way, and posture cited above, we will achieve maximum performance and maximum oxygenation of the body. The process of inspiration is very important because it is the moment we receive oxygen from the street. This process should be done through the nose while exhaling through your mouth will be developed, allowing us to quickly remove air from the body.

This is the ideal situation but we must remember that when physical activity is high and oxygen demand soars oxygen is also necessary to inspire the mouth and the nostrils are not sufficient to receive the stream required. Yet it is always best to breathe through the nose, the mouth does not warm the air and clean it of impurities, run a higher risk of irritating the throat and getting a respiratory infection.

is important to take this into account when doing aerobic exercise, and that breathing is an important step that must be checked at any time and we can not overlook, because it will depend on the results we will get.

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How to increase muscle mass

Increased muscle mass leads to various factors, including adequate food or intensive training. One such feat is not only matter of a few days , but requires a long period of time, whose duration can be extended over several months. The strength, endurance and overall technique are required to develop muscle mass and achieve a visible result.

To increase muscle mass, food plays an important role. The protein-rich foods should be included in everyday foods such as chicken and lean meats. You must schedule meals, leaving a space in between 3 to 4 hours to get to make six meals a day.

addition of proteins should not be leave out the fruit and vegetables, in addition to food whose calcium content is high. Carbohydrates should also be included in your diet, because the latter has the power to quickly recreate the energy reserves.

Finally, it helps to remember to drink plenty of water. This allows them to more effectively eliminate toxins secreted by the body during physical exertion, whilst at the same time, and this is the most important, the dehydration.
training and increased muscle mass

Here are some basic rules to follow during training to optimize muscle mass increases: to train the least 2 times a week, watching and the duration of training, since overtraining could be harmful to health. Make the movements as recommended to prevent damage, pain, and breathe properly.

three words are needed in order when training intensity, duration and frequency. These components are mandatory, and if one fails, the other two should be increased if we get the same results. For example, if the frequency of low exercises, the duration should increase, or it is necessary to increase the weight of loads to be lifted.

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different times to do abdominal training routine training for

Working the abs is something that most of those who practice sports do. We have presented tables on countless occasions and tricks to train your abdominals and maintain a perfectly flat stomach and toned. As we have not stopped both at the moment is that it is better to do crunches. This time we want to dispel a doubt, is the right time in the training routine to work the abdomen.

are many who believe that before work is the best, others think that after, and there are many who carry out your abs the rest in between exercises. It is true that all forms are working as long as the abdomen perform exercises properly, but it is also true that at certain times the performance and impact of these will be much better. Therefore we will see the right time for abs.

First of all we must remember that abdominal work is stressful in the middle of the body, the muscles of this part are subject throughout the entire duration of the abdominal exercise. This causes abdominal suffer wear in many cases means it then not be able to perform in the same way in all other exercises that we perform. Therefore train your abs at the end of the training is a good way to not degrade performance in other exercises, especially in those involving the abdominal when carrying them out.

For people who prefer the abs before the rest of the board exercise training is important to bear in mind some points, and it is certain that this moment is the most energy we have and we can pay more When working the abdomen, not the same thing happen to work the muscle group that day we will be playing as part of the accumulated energy we will have consumed the abdominal work. Furthermore, this body part will not render the same way if you happen to intervene in some of the exercises that we will carry out routine. Instead

others prefer to work your abs the rest in between exercises that will take place in the training routine, that is, while you rest between sets or exercises they do is work the abdominals. This option is the least successful, and continuity is needed when working any muscle group, then you lose the tension accumulated throughout the year and thus the effects of lower routine. In addition to not only affect the abdomen, but also the muscle group worked, because we will not focus on it as it deserves either in its development.

It is therefore important that we take the best time to work the abs, but as always much to do the preferences of each and the results you want to achieve. Of course, we must always be aware that on the same day is not recommended much force a muscle group, because we can exceed their limits and reach a high wear it.

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Areas

In previous post we discussed the importance of working the muscles and make an anaerobic training if we want to do a good aerobic workout. This maxim must take into account if we get better results, especially if we are not injured by bad execution. For this reason in this post we look at some important areas we must train for a good race. Keep

a toned leg muscles is important for power in this part of the body, which ultimately is going to intervene in the race, it is the main engine of activity, but in leg area there is a party to take into account the buttocks. Getting the strong buttocks is essential to maintain the hip and pelvis stabilized, since providing the stride is necessary that we maintain proper posture to avoid injury and get better results.

shoulders is another part that we care, because when we keep running posture is important to maintain a good career that because of poor posture can suffer damage. For this reason we need to work the upper body to get stronger shoulders and thus correct posture, preventing forth and compel us to force the running posture.

But not only is important to keep toned and strong shoulders, but the middle of the back and trunk area are two points to keep in mind when going for a run, since it is a point strength of body and believe it or not involved at the time of running. Get a strong trunk is necessary to help control the center of gravity and keep the body upright and thus achieve better results, since otherwise we tend to drive us forward and subtract speed and energy to the race, exhausted much earlier than usual.

Keep a strong knees is important, as the muscles around the ankles, so it is necessary to devote time to training the muscles of the legs found in this area, it will help us to strengthen joints and hold much tension is generated by running, mostly derived from the foot hit the ground. A weak joints can lead to injury, so it is necessary that when we spent some time running and noticed a nuisance, we must stop practicing this activity and stretching to relieve tension in the area, since a slight discomfort may finish in a major injury.

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practice running fish grouped according to their fat content

Fish that normally consume we must distinguish those with low fat content and those called blue because they are more rich in lipids. Although fats are fish that have good health, it is always good if you want to watch how much, to know the fat content.

why we have prepared the following table in which we present to fish grouped according to their fat content. To do this will call for lean with less than 2 grams of fat per 100 grams, the semi-fat content between 2 and 8 grams of fat and those who have more than 8 percent call them fat acids.

As we can see, we have to choose variety of fish with little fat or higher content of healthy fatty acids.

If we know that will accompany with dried fruit or olive oil our fish, sometimes we do not need a fatty fish, but we can use a lean fish, as if we care how many calories and fat in the diet.

As if we consume more omega 3 to take advantage of the benefits we can use an oily fish.

To knowingly and choose according to our needs.

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Train your forearms and improve your appearance

What is the most visible muscle group in your body? The forearms! Maybe you need a shirt two sizes too small to show off your biceps or tight lycra shirts to mark pecs. But you can wear a T-shirt 3 sizes too big and your forearms will still show. Glowing

bulky forearms with a few traps that will scratch the ears is the best way to get a good look and is a sure way to show off muscle in any situation.

biceps can be marked as your posture or form, you can make abdominal due to poor nutrition. But the only way to get a good forearm is hard work. When someone has a strong forearms, know who has worked and no cheating or cardboard.

So let's go to what matters, how I can get muscled forearms? We must follow three simple rules

1. Often these trains forearms, if you intend to aim to have strong forearms and train them in all the training you can. Between sets of basic exercises (eg bench press or press) or end your workout

2. Try to encourage them in different ways, the forearms are complex and respond better to a diverse range of stimuli (Example not make it the same exercises, changing sets and reps)

3. Always try to improve, many people are training train forearms and abs, just do your sets and repetitions marked, without trying to overcome in every workout. If you want to grow, you have to take it as a challenge to beat

Here are some exercises you can use, and how to use

A) Bar thick or thicker grip, as if you train biceps, sets of 6-12 reps, using a constant tension. (Some Fat Gripz can help you achieve this if you have a thick bar by hand)

B) Curls of dolls and doll extensions due to its short range of motion, respond better to high reps between 12-20, with a slow and tightly.

C). Work supination and probation: You can use the exercise of "Thor Hammer (Hammer of Thor)." Typically used between 8 and 10 complete rotations with a slow pace.

D). Endurance exercises: Basically you have to hold objects in your hands for a period of time. For example, hold two dumbbells or a barbell. When doing this type of training should be of long duration, more than 60 seconds, and short duration with more weight, 10-20 seconds.

E). "Rolling Thunder": The objective is to endure as long as possible.



A possible routine for a routine that includes exercises forearms

* Includes all of these exercises a week, divided according to your training sessions
* Choose one or two exercises per workout
* The goal is to make more and more, so you can increase the load gradually over 4 weeks, then 2 weeks rest directly on forearm exercise.

Via: masfuertequeelhierro

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Exercise: Manipulating the eccentric phase of exercises and exercise routines

has been some time since scientists have known that the eccentric phase of exercise is responsible for strength gains than concentric phase one: A study by Hortobagyi et al (1996) found that the overall improvement of maximal strength training eccentric individual over a period of 6 weeks showed an average improvement of 85%, while concentric training only led to an improvement of 78%.

is interesting though to see that the researchers used submaximal eccentric actions and maximum concentric actions, which will surely tell us that there is greater improvements in strength when eccentric actions are closer to the maximum eccentric force levels. Trials

interesting:

* A study by Higbie et al (1996) also found a greater increase in strength of 43% with eccentric training in individual compared to concentric training for 31% in strength after 10 weeks.
* A more recent study concluded that "a pronounced eccentric load evokes acute increases in vertical jump height, as well as kinetic and kinematic variables that are considered important to vertical jumping ability," and this sight from a point Given the high jump athletes.

Handling the stress of eccentric hypertrophy more

In one of the above studies concluded that eccentric training program only resulted in a gain of 6.6% of lean muscle mass for 10 weeks compared with concentric-only group had an average of 5% over the same period of time.

Although there was a difference of 1.6% does not seem much in a period of 10 weeks, any serious bodybuilder knows that a difference of 1.6% would result in a significant visual effect.

In another study that analyzed the thickness of the upper arm to eccentric training versus concentric training only eight weeks, the practitioners involved in the eccentric training gained an average of 13% in size compared to upper arm about 2.5% of the group trained with concentric training; only group to perform repetitions at the same speed, so it was emphasized that eccentric training can lead to giant arms when planning a type of eccentric training versus traditional training. Examples

to work hard

* Suppose we curl where the elbow bends approaching the hand to shoulder, always within a framework of concentric movement.
* For the work force is eccentric, it should control the descent of the barbell to the full extent of the elbow.

eccentric training mobilizes very high loads, enabling strength gains higher compared with the concentric method, but it is important to see some of the risks of training with this technique:

* It can produce muscle inflammation, alterations in the neural control of movement, necrosis of some fibers (especially FT), destruction of lasmiofibrillas and possible damage to muscle and tendon joints.
* It is interesting to mention that eccentric movements are done at a low speed of execution, not much benefit to athletes who require explosive movements such as jumps, runs or throws.

The application of the technique:

is necessary to know at what point should employ and how, with a clear objective and what are the expected results.

The plan best known for eccentric training is:

* Current: 110-150%
* Repetitions: 1 to 4
* Pause: 3 min to 6 min
* Series: 4 to 6
* Exercises: 3 to 5
* Speed: Slow
* Weekly Rate: 1

In all exercises are always present three types of muscle contraction.: Work concentric, eccentric or isometric, not forgetting the plyometric work, which also helps to gain strength but using the combination of the three types of contraction. Also

There is some evidence to suggest that the results of eccentric training produces changes in the type of fast-twitch fibers are more susceptible to hypertrophy, therefore, not only will greater hypertrophy in the short term as a result of eccentric training but as muscle fibers take more fast-twitch profile will be easier to gain size with a precise formation.

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Times when it is better to fall ill to fall better

A client told me last night, that she came to the soda and did not like (yes, or thought, it would take just beautiful and perfect things here? "No, no, no, forget that fairy tale, that neither you believe it).

But nice to see that comment, and certainly was not happy with what happened but it was a person so emotionally intelligent, which to me was flattered by the comment he made and why it's not nice to tell one that what one does is wrong.

And what happened was, a series of unfortunate events that could end in the loss of a client. Occurs sometimes I have a service and I have to take care or good, I'm teaching a small group with a bit of what I learned during this time. And this day I was in that and it turned out that the girl who helps me, because ... disappeared, she had to do something and "gave permission", my parents were in the soda, caring and so as not to close (it also has a cost close), treated them.

really thank you for your dedication, especially since we're starting there, but ... what is inexperience, they tried very willing to fix something that was better and then not touched the client to suffer (if I may say) bad experience, as she suggests was a mean (because it also saw positive things). More or less happened that day they had run a lot of things and in the shuffle did not have no time to buy. In it was this group of people and had to "make sausage casings" not to lose the sale. Although my parents are sometimes in the business, not sure how to prepare some things and they put together a family Zaperoco that better not tell them. When this girl told me, they automatically associated it with what I had told my parents gave me a feeling so nice to think that they tried to do things right, I know, I felt proud.

However, perhaps the best thing would have been "falling evil" and humbly recognize that we had problems during the day and unfortunately rather lose the sale rather than give bad service. As I told this client, "Mr. very friendly" and "the place has a lot of potential," since these things, it gives me material to continue and try to keep doing the right thing and paying attention to detail that can make difference.

Well, being Friday fashion. Then do a "mouth" super easy

melon balls and ham

Ingredients


1 melon 100 g of ham or prosciutto sticks




Preparation Use a teaspoon parisien (which is used to make pellets) and serve snacks. Wrap or top with strips of ham and maintained with the help of a stick.

Serve this dish and enjoy a sparkling white wine glass and if you can not or do not like liquor. With a sparkling wine without alcohol.

to enjoy the weekend,

laif Pure - JP

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: triseriate

The triseriate are conceptually the same as supersets but in this case is performed 3 sets of 3 different exercises with no rest between them. This method is very stressful for the body and it is not advisable to take advantage of it (especially in the case of beginners). In most cases it is not even necessary to use it, except people with an exceptional working ability. Within triseriate are:

Pre and Post triseriate Fatigue

consists in performing an isolation exercise (which will be the prestressed) a compound and finally another post isolation the main muscle fatigue. An example of this type of series triple chest might be:

A1) Dumbbell
Openings
A2) Bench press

A3)
cables crossing
triseriate Holistic

famous towards the end 80's by Dr. Fred Hatfield, and more recently by coach Charles Poliquin, consist of an initial basic exercise with a heavy weight and low reps (4-6), followed by an auxiliary exercise for an intermediate range of repeats ( 8-12) and end with an isolation exercise for a high range of repetitions (20 to 40 repetitions). For example:

A1) Bench Press (4-6 reps)

A2) Incline Dumbbell Press (8-12 reps)

A3) Crossing cables (30 repetitions
triseriate
Examples can

The triseriate used on any muscle group, but are more suitable in large and abs.

- If your objective is to achieve or maintain muscle size, precedes triseriate with an exercise that you use heavy weights and rest normal. This triseriate for the back is based on the pulley, and uses a variety of grips to achieve different stimuli.

- Put several pair of dumbbells at the foot of the banks, we can make this chest triseriate devoting maximum intensity.

triseriate back (first exercise to size)

triseriate:
Bent-over row: 3 x 6 to 8
pulley Seated Row (close grip): 3 x 10
front Milestones: 3 x 10

triseriate
chest dumbbell bench press: 3 x 8 to 10 openings on flat bench
: 3 x 8 to 10
Push-ups on the floor: 3 x failure

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squat 100 kg heavier than 200 kilograms to

The weight moves in the leg press is a fraction of which can be raised by squats, scientists showed that the sport of East Arizona State University published results of a 2004 study, using the same formulas can be used to calculate how many kg can be lifted in a leg press linked the weight is done by squatting and vice versa.

scientific experiment

The researchers determined the strength of 30 athletes beginners and volunteers who came 30 athletes training regularly for 6 months only managing to do 10 reps of squats and leg press.

* The athletes used a leg press on with the weight forward at an angle of 45 °, and determined that the formula is not linked to other types of leg press machines.
* As expected, advanced athletes were slightly stronger than the beginners.

The researchers used statistics to obtain a formula based on their data, which represents the ratio between the amount of kg with which an athlete can do 10 repetitions of each exercise.

* Equation Beginner: squat weight (kg) = Weight in press (kg) * 0.21 + 36. * Equation for Advanced
: weight squats (kg) = Weight in press (kg) * 0.31 + 19.

If you are a beginner

* For 200 kg leg press will have only 78 kg squat .. in the relationship.

If you are an advanced

* For 200 kg leg press will have only 81 kg squat .. in the relationship.

several trials were completed in time to do squat is 100 kg heavier than make 200 kg leg press.

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Press Dispelling two myths about bread

Around the bread, there are countless beliefs have expanded over time and that people have blindly believed. Bread is a very archaic food that gives us a type of nutrients needed daily to maintain good physical health, it is the carbohydrates needed to maintain good energy levels in the body. Although this bread is a food demonized, especially in dieting and weight control. Therefore we are going to stop in two widespread myths about the bread, one that says that the crumbs do not give us should consume more calories, and another that says that the bread has less calories.

On countless occasions we have seen many people who want to diet and that neglect bread or just eat the crust of the same considering it with less calories than the rest. The crumb is left out, and thrown away, something that responds to a widespread belief that has been passed by word of mouth, and even today many people are still practicing. This is a mistake and we want to show why.

apostille on this belief we think the key is in the water, an essential ingredient of bread, which is present throughout the bar, but differently in each of the areas that comprise it. In the cortex the concentration of water is lower, since being the most exposed to heat is where it is evaporated and concentrated a greater amount of nutrients, while the crumb, having less contact with the heat, the water concentration is higher, making the nutrients are much more scattered. This fact shows that the bread crumb, contrary to popular belief, it contains fewer calories than the cortex to include more water. This high water content makes the crumb is the most satiating of bread, so we reduce their consumption faster preventing hunger to consume more food.

Another myth is widespread that the bread has less calories. This is a mistake, as the raw material of both types of bread flour, so the calories we provide both types of bread are about the same. The only difference is that stress is that the bread is high in fiber contributes to help us keep our body in perfect conditions, and provide carbohydrate assimilation slower than our body uses slowly. But if we make sport of calories we provide can be just as bad for weight maintenance that makes us normal white bread.

is important that when choosing the bread for food energy we put aside the myths that hover around him and consume the recommended amount for the type of life we \u200b\u200blead and the results we want to accomplish.

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Under what regime?

I always comment, simply I know how to cook and do it well, is my current work and that feeds me.

There are times when it costs a lot, because you're thrown into the street and often the conditions to maintain or start a business, are very difficult. I assume you have to get and pay municipal licenses, permits ministries, social security, labor insurance, initial operating costs (so the güevazo you have to spend buying chairs, tables, work materials, pots, etc. ) and after that, hold stick a few months until the business stabilizes.

For my part as administrator, I never thought that there might be a solution for us small business owners: Why not create a fund / department / project, NOT those loans of SMEs, in the end what we do is embark and create more costs he thought of one type of fund that allows business for a while (I was going to about 6 months is enough to measure whether the company should continue or not) be grandfathered in terms of social security charges and other expenses by more than small, beat up a company with fewer than 5 employees. Of course, everything must be within a framework of analysis and control by the Department for Work? (Because the ministry of work should not only be provided for the worker, but whom we also work). Thus, perhaps there could be a lot of small businesses, working in a better environment and may continue paving the way for new entrepreneurs, enlarging the economy and creating more jobs, without relying on foreign companies (and I'm not against them, have given us a lot).

And this fresh idea could be coupled with something equally cool for those days that we sweat a lot.

Fresh Salad

Ingredients for 6 people

2 cucumbers 1 / 2 cup strawberry guava

1 Pinton (not too ripe, not green)

2 tbsp chopped celery

Preparation

Peel cucumbers and cut a slit lengthwise, remove seeds and cut into julienne strips. Cut the strawberries into thin sheets. Cut guava in half and remove seeds (it costs more if you are too green), cut into small cubes. On a plate, arrange the ingredients and place the celery on top.

Serve with a garnish of red wine.

Very fresh and very rich ... and guava adds a different texture and flavor.

laif Pura - JP

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The 5 key tips for your first night at the gym

Do not have experience to train in the gym? Well here's the 5 key tips to successfully train

* Begin your session with a good warm up, do not forget to move all the joints and perform some gentle stretching.

* Always begin working major muscle groups and small ends.

* The abs train them at the end of the session, if the fatigue at the beginning, can not stabilize your spine.

* For the first few sessions, choose media which have no impact cardio, cycling, rowing and elliptical are the best.

* Do not forget to hydrate before, during and after exercise, key is "drink when not thirsty."

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Leave tape and run outdoors. Tips for transition training full body

The climate is changing and almost in spring is the ideal time to leave the band and an outdoor run, however, this will involve some changes such as: the ground, the impact on joints The demand for our body and others that need to be considered, therefore, we leave some tips for the transition to the outdoor event.

Running outdoors can make a task more intense, as the belt moves below us but out of the gym is we who must move. In addition, the terrain may be more harmful to our joints, while running outdoors is more effective to burn calories and motivate given the relaxation we feel when we are surrounded by a varied landscape at a time.

So follow these tips to move from tape-running outdoor running:

* Progressive Transition: better to have patience and gradually including the race to go outdoors, for example, first run 1 time per week to outdoors and the rest continue on the tape to run out next week twice and so on. * Speed \u200b\u200b
flexible outdoor wind resistance or field imperfections can reduce the speed at which we are accustomed, therefore, better to be flexible in beginning and not try to run to our highest level as we do on the tape.
* Better a soft, since the impact on the joints is greater running outdoors, especially on tarmac, the better choice at first soft surfaces such as grass or dirt, so that the change is not so abrupt.
* Leave the slopes for later: up and down slopes or hills may be too much for the early days of free running, since it requires great strength of the leg muscles, therefore, better to run on the flat at the beginning of the transition.
* Do not forget security measures in the open air as well as reflective clothing at night if we run and run the smuggling of cars if we are on the road, it is best to always carry a means of communication, not completely isolated from the environment using headphones and carry with us an ID card and an emergency number and contact.

These tips can help you overcome the transition from tape to an outdoor run more quickly and effectively so you can enjoy the race together with the spring weather is coming soon.

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by Chad Waterbury

Train the entire body every time you have a session is the fastest way to gain muscle for 99% of the lifters. I can not put it more simple. The full body workout (or full body) is as popular as ever because that is what the vast majority of lifters need.

I have written countless articles and 3 books that revolve around the full body workout: Muscle Revolution, Huge in a Hurry and Body of Fire In fact, if you do a Google search for "full body training" or " total body training "the T-nation article I wrote a few years ago on the subject is first out (of the 71.1 million possible outcomes).

is safe to say that my name is synonymous with the philosophy of full body workout, but still frequently receive e-mails from people who want to try but are unable to mount an effective plan.

That's why I'm writing this post. With the information given below will have the tools necessary to make the full body workout work for you. Why It Works



First, let me explain because this type of training works so well. There are 3 reasons: the selection of exercises , hormonal response, and frequency. Selection exercises



When training all in one sitting, you must be wise to exercise that choice. Of all the variables that will prosper your efforts to gain muscle, the choice of exercises is the number one. Any deal of body parts can be effective if it is composed of basic exercises. However, when you want to work specific muscle groups by segmenting the various parts of the body will inevitably have to make a bunch of isolation exercises that have little or no impact in adding muscle to your body. With full body workout no time to mess with concentration curls, triceps kick and the whole collection of exercises ineffective. By default, training Full body leads you to the basic exercises that give you more reward for the effort. Hormonal response



The 3 most important hormones to build muscle are testosterone, insulin growth factor (IGF-1) and growth hormone. Research shows that growth hormone increases after an intense session of exercise . When growth hormone is increased, it sends a signal the body to produce more IGF-1, which is a powerful anabolic hormone. Research also shows that work the larger muscle groups results in higher output of growth hormone. A full body workout creates a strong demand to increase anabolic hormone levels. Much higher than the training working only a few muscle groups (such as arms and shoulders).

has been known that the amount of muscle mass stimulated by training is proportional to the amount of testosterone that is released. To put it simply, they produce more testosterone workouts are those that stimulate more muscles. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tells us that the training Full body increase testosterone better than a full day's training arm. I agree that the relationship between strength training and impact on testosterone is not yet clear, but my evidence (and common sense) tell me the full body workouts increase testosterone best a full day training arms. Frequency



No one would argue against the principle that training a muscle more frequently results in a faster muscle gains (if you can recover between sessions). With a full body workout, each of the primary muscle groups is stimulated at least 3 times a week, contrary to what happens with a split routine where you train only once every week (yes, there is some overlap between the chest / back and arms / shoulders but I think means what I mean). Make no mistake: to train more often is the key to gain muscle quickly. Building



routine, however, can not just train all 3 times a week and recover unless you follow these steps.

Step 1: Start with 3 exercises per workout. One problem that many lifters have as they embark on full body routines are trying to do too many exercises in one session. For a full body workout is only required to have a tug to the upper body, a push to the top and a squat, dead lift or some variant of stride. Here are two examples of full body workouts:

Example 1: Chin


1A 1B 1C
Funds Deadlift

Example 2: 1A

Remo one-handed dumbbell shoulder press 1B
a Stride 1C
hand inverted

As you can see, a full body workout can consist of unilateral exercises too. A full body workout need not be just rowing bar, push presses and squats. There are countless variations of exercises that can be used. Later I will tell you how to add years to a full body routine so as to touch the delayed muscle groups. But during the first few weeks, starting with 3 exercises per session so that your body gets used to this type of training.

Step 2: Perform a different exercise each workout of the week. At this point many lifters get stuck. If you try to perform a full body workout that contains dominated / funds / deadlift 3 times a week, I overtrained in no time. Each week's training should consist of different variants of a tug to the top, a push to the top and a variant of squats, deadlifts or strides. Here is a sample weekly plan: Monday



Chin
1A 1B 1C Funds

Wednesday Deadlift


1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted

Friday
Chin
1A 1B Close-Grip Press of
banking declined with dumbbells 1C
front squat

now have a weekly plan contains different exercises in each workout. Repeat this plan for 6 weeks and then pick new exercises. Exercises for 6 weeks following need not be drastically different. Simply change bars or dumbbells clappers (kettlebells) will be fine. For example, you can use front squats with a bar for 6 weeks and then switch to front squats holding two clappers for another 6 semanas.También can choose a completely different exercise. It depends on you and you have equipment available .

Step 3: Use a different rep scheme each week's training. Full body workouts are very demanding and push the limits of recovery if you are not used. A simple trick to help the recovery is to use different number of repetitions in each training series. This is another way of saying you have to vary the charge throughout the week. You can not utilizr the same weight to a series of 10 that for a series of 3 reps. It is good to vary because different loads have a different impact on the nervous system. It is easier for your nervous system recover from 3 different loads in the week of constant load, especially if it is heavy.

Thus, we extend the above example with the parameters of sets and repetitions: Monday



Series x Reps: 8 × 3
Chin
1A 1B 1C Funds

Wednesday Deadlift

Series
x Reps: 5 x 5
1A Remo one-handed dumbbell shoulder press
1B to 1C Stride
hand inverted

Friday

Series x Reps: 4 × 10
Close-Grip Chin 1A 1B
Press of declined bench dumbbell front squat
1C

now have a weekly plan with different exercises and different loads on each week's training. That's how you get a full body workout that works for people naturally have a limited capacity to recover. I've never worked with any customer who could not recover from a program like the above, provided that their nutrition and rest (sleep) were in order.

For people with little equipment

Here's another idea if you're very limited by the number of exercises you can use. Begins implementing a plan consisting of weekly exercises that fit the available equipment. Use the same parameters of sets and reps listed above and make the plan for 6 weeks. Then, when the 6 weeks are over, you can alter the weekly plan simply exchanging the scheme of sets and repetitions of a workout to workout. This is what I mean:

Monday

Series x Reps: 8 × 3
Chin 1A 1B Close-Grip Bench Press
declined dumbbell front squat
1C Wednesday



Series x Reps: 5 x 5 Chins

1A 1B 1C Funds

Friday Deadlift


Series x Reps: 4 × 10
Remo 1A to 1B
hand dumbbell shoulder press a hand Reverse Lunge 1C


already have a full program for another 6 weeks using the same exercises you did in the first phase.

The second part will explain how to modify a full body workout to gain strength, burn fat or improve some delayed.

Extra: Q &

Then as an extra information, translate some questions that people has made regarding this article in Chad Waterbury's blog with the answers given by him.

Question: I would like to implement this I need to do some kind of series of heating or after heating more regular?

Answer: Any type of heating will do. Most already have an idea of \u200b\u200bwhat is best for them. The key is not too much to heat fatigue. Usually a few minutes of jump rope and some movements with the foam roller are sufficient.

Question: Hey Chad, do you think that even fitness models should not use split routines if they are dissatisfied with their size and only looking for definition? Do you think the full body exercises would have the same effect?

Answer: Yes, the full body workout is better for fat loss because it creates a higher metabolic cost for each session, which is key to losing fat. When I said that 99% of people should be trained in this way was not exaggerating.

Question: Hi Chad, it looks great, but what can you do when you can not make or a repetition of chins? in that case would be working with more than 100% of my maximum and I could not use the 8 × 3.

Answer: In the Body of Fire videos show good alternatives to when the force is not up to it. Another option is pronated milestones rather than dominated.

Question: For an athlete who trains Brazilian Jiu Jitsu 5-6 times a week (along with a full working day) do you think that 3 full body workouts lead to overtraining considering that stress slows BJJ muscle recovery?

Answer: I prefer 2 full body workouts per week for fighters who train hard.

Question: How about a full body routine each day of this kind? You recommend for someone sufficiently motivated?

Answer: Train as often as you allow your recovery.

Question: Chad, if I mistake not, in Huge in a Hurry said that the reason why you need 48 hours rest is because you do not train to failure. Otherwise the recovery was increased to 72 hours. I love giving the weights hard and never stop even if repeats become slower. Would it work a full body routine 2 days for me? Or the fact of going to the limit load the idea of \u200b\u200btraining 3 times a week or a day in / day out?

Answer: Train as often as your recovery permits. There is no way to prescribe an appropriate frequency for each, but for most 3 times per week works well.

Question: Chad, what kind of weight you would use for the top and that time off, I would compare with the Get Big Book Huge in a Hurry?

Answer: The answer is in Part II.

Question: I take Muay Thai 4 times a week for about 1 hour. I want to implement your full body workout to put some mass. I was wondering if you do Muay Thai so often stifle my growth. I would also like to do some work for the core and resistance on my days off full-body workout. "All this stop my growth?

Answer: To gain mass while performing other activities you need more calories - specifically more protein and healthy fats. Add about 500 calories a day. The work of the trunk (core) is always recommended. Do it at the end of your full body workouts.

Question: Chad, I love these workouts minimalist. I see you recommend pulling, pushing and lower body while others recommend push, pull and lower body. Does the order? Thanks.

Answer: The order does not really matter. I usually start with a strained because it is less aggressive on the joints and prepare them for the exercise of push that comes later.

Question: What about mixing different rep ranges within the same training to do a full body routine?

Circuit 1: 8 × 3

Squat / Chin / Funds

Circuit 2: 3 × 8

Lunges / Chin / Incline Dumbbell Press

Answer: I like to mix ranges of repetitions when training includes exercises that typically require more Repes (corrective exercises, single joint exercises, etc). First make the heavy sets.

Question: Making the series standard training "produces the same result with regard to it in circuit?

A. The direct series are good for hypertrophy, but hypertrophy / strength circuits is better to use because you get more rest between exercises.

Question: Instead of making the circuit (dominated / funds / deadweight) might work well for hypertrophy pavel-style stairs to 10RM for each exercise?

Answer: Yeah, are another way to take the upper hand.

Question: Chad, what is your opinion about the traditional training 5 × 5? I have read many articles and books now say they mix different rep ranges to better results.

Answer: I'm a big fan of the 5 × 5 - in fact is where it leaves my goal of 25 reps for many years of hypertrophy. You can do 5 × 5 in each session for a while, say about 4 weeks. However, you need to switch between different loads. Using a training peak loads, and then let a repeat in others. I prefer to use different rep ranges throughout the week.

Question: Chad, since the sets and reps scheme suggested, and paired with compound movements, rest intervals, what you suggest? Thanks man.

Answer: Rest as little as possible. Usually about 30-45 seconds between each exercise of the circuit is fine.

Question: How many exercises conduct training when working 2 days a week? Is it okay to use an 8 × 3 and 5 × 5 in this way?

Training A (8 × 3):

Pull / Push / Dominant Quadriceps / Exercise Training monarticular

B (5 × 5):

Push / Pull / Hip Parent / Exercise monoarticular

Answer: Yes, the structure of that program works well if you're doing well in some other exercise.

Question: Is there any problem in doing all the rep ranges in one rotating training exercises? Example: Training 1



Lower body Push
5 × 4 3 × 8, 2 × 12
Flip

2: Pull
5 × 4
Lower body Push
3 × 8 2 × 12

3: Push
5 × 4
Flip 3 × 8
Lower Body 2 × 12

Answer: no problem at all. I do it myself sometimes. It's a good way to blend the intensity of training.

Via: masfuertequeelhierro

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with eggs ... Only

on Monday mornings always motivate comentearios negative. In fact since Sunday, one begins to see comments on social networks: "I paid the weekend", "Lunes getting closer" and on and on until Mr. Monday comes and surrounds us with its dismal arms.

Mondays for me are nothing more than the day that people hardly get the soda, or generally not given events. In my case, yes, on Monday and the hens lay. So we must take to do other things and make the profit per day, to eventually avoid overloading the other days of the week and then enjoy a ... now it ... nice, good, fun weekend.

And to start the day, so lets do it easy and nutritious.

Egg & Cheese Omelet with

Ingredients for 1 person

1
small flour tortillas 1 / 4 cup shredded mozzarella cheese 1 egg


1 teaspoon butter Salt and pepper Preparation



In a skillet place the butter and fry the tortilla. Place cheese on it trying to make a bank and when you are falling apart, place the egg. Cover and cook for two to three minutes until the egg is cooked to your liking or if you wish, flip it and cook for 1 minute until golden. Season and serve.

These are my breakfast, sometimes I do but I like it easy, because I do while I get coffee. Pure

laif - JP

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Aerobics: Increases

When jogging is essential to warm up before exercises. Typically the runners, when we have a limited time to train, we prefer running until the last minute, forgetting the "before" and "after" literally

warming heats the body for activity that we perform. No matter the intensity of the activity you are going to do, make sure the heat is always part of your routine.

Warming up before exercise offers many benefits: *

warming the muscles loose so that one does not feel stiff and tense.
* Increased heart rate, preparing the body for exercise. * Speeds
improving nerve impulses and sends reflections oxygenated blood to the muscles.
* Al increase flexibility and mobility of joints, warming reduces the risk of injury, particularly in connective tissues such as tendons.

warming should last 5 to 20 minutes. You can combine a gentle trot, massage and gentle stretching to get the perfect warming. The heating must be strong enough to raise your heart rate and prepare the muscles to use during the activity.

Stretching should also be part of the warm-up routine. Stretch your muscles after you warm-up exercises (like walking). When you stretch a muscle reaches where you feel mild discomfort. If it hurts, is because you are stretching too much of a particular area, so you should reduce stress. Hold each stretch for about 10 to 30 seconds and no rebounds. Remember to stretch opposing muscle groups one after another. For example, stretch your quadriceps (the muscles in the front of the thighs) and then stretch the hamstrings (muscles on the back of the thigh). Always breathe when you stretch.

We suggest a little trick to avoid injury and warming up before a competition or a major workout.

is a great way to feel the blood circulation in the legs and be in place before giving their all in the race. Is as simple as jumping with both feet on a soft surface (preferably grass) exercising the ankles, knees and hips, in addition to heat twins, biceps and quadriceps.

repeat this simple exercise with 10 to 15 times in 3 or 4 series, you can benefit from the advantages of having the muscles ready to start running.

A good complement to this exercise is a bit of running technique to tune every muscle in our legs. Do not forget to start to warm up on grass, think of your ankles and your knees and do they last a lifetime away.

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winter warming exercises and routines: Routine power 3 × 3 Stephan Korte

system 3 × 3 Stephan Korte is a unique training system of its kind. What makes it unique? Well, for one thing, being a training-oriented powerlifters or individuals who want to improve their personal bests, this training system consists of only and only the 3 basic known and which powerlifters compete: Bench Press, Squat and Deadlift.

These exercises will be trained three times a week, trying to rest a day between each workout and two days after completing a week of training. The author recommends this train Monday, Wednesday and Friday, but individual choice. Many believe this is excessive for any person, but that will not overtrain the person to continue with this system, but here is where Korte says they are wrong, because many of the great Olympic lifters squat usually include 5 or 6 times a week, obtaining great results and improvements in their marks.

Before, the author proposes that we test our 1RM (1 repetition maximum) in each of the exercises. He proposes to use a few days to find this 1RM before starting the routine. We may also use previous marks, adding to the 25 lbs (11 kilos and a half) needed to project our best estimate. This will calculate the approximate maximum percentages necessary to perform the routine.

The 3 × 3 system consists of 2 phases Korte 8 weeks in total. The first phase of 4 weeks is the high-volume, which will be completed in 5 to 8 sets of 5 reps for Deadlift and Squat, and 6 to 8 sets of 5 reps for bench press. Monday


* Squats 5-8 x 5
* Bench Press *
6-8 × 5 × 5 Deadlift 5-8 Wednesday



* Squats 5-8 x 5
* Bench Press 6-8
* × 5 × 5 Deadlift 5-8 Friday



* Squats 5-8 x 5
* Bench Press *
6-8 × 5 × 5 Deadlift 5-8

This phase, weights ranging between 58 and 64% of our projected 1RM. The scheme would be similar to the following schedule: Week 1



* Day 1: 5-8 sets of 5 with 58-64% 1RM
* Day 2: 5-8 sets of 5 with 58-64% of 1RM
* Day 3: 5-8 sets of 5 with 58-64% of 1RM Week 2



* Day 1: 5-8 sets of 5 to 64% of 1RM
* Day 2: 5-8 series of 5 to 64% of 1RM
* Day 3: 5-8 sets of 5 to 60% of 1RM Week 3



* Day 1: 5-8 sets of 5 to 62% of 1RM
* Day 2: 5-8 sets of 5 to 62% of 1RM
* Day 3: 5-8 series of 5 to 62% of 1RM Week 4



* Day 1: 5-8 sets of 5 to 64% of 1RM
* Day 2: 5-8 sets of 5 to 64% of 1RM
* Day 3: 5-8 sets of 5 to 64% of 1RM

The scheme complies with each of the 3 basic. Only be modified in 6 repetitions for bench press. This is the high volume which would fine-tune the technique of each exercise and build muscle. At this stage NO support team will be used, except belt.

Phase 2 of this program is the hardest of all because it would train the basics to 60-95% of 1RM 3 times a week. The following are schemes training routine. Monday



* Squat 3 × 3
* Press Seat 5 × 4
* Deadlift 1-2 × 1

Wednesday

* Squat 3 × 3
* Press Banca 1-2 × 1
* Deadlift 3 × 3

Friday

* Squats 1-2 x 1
* Press Seat 5 × 4
* Deadlift 3 × 3

At this stage 1-2 sets of 1 repetition should take place with 80-95% of 1RM , with 3 sets of 3 reps or series of banking with a constant 60-65% 1RM for the next 4 weeks.

recommended for 1 repetition rates up to 5% per week to the extent as possible, without neglecting clear this technique and with a spotter (someone who will monitor and support while you exercise) you know what does. At this stage we recommend using any type of computer support, such as bandages, belt, Graps, bench press shirt, etc, etc.

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iliotibial band syndrome: a common injury in runners

know that among the injuries that haunt the corridors, those due to overuse are the most common. One is the iliotibial band syndrome is caused by inflammation of the soft tissue after repetitive friction of the iliotibial band on the lateral femoral epicondyle.

Since the iliotibial band favors stabilization knee and leg assists in movements of abduction, internal rotation of the hip, knee extension and flexion of the same, the iliotibial band syndrome is a common injury in runners.

Causes and Risk Factors During the race

friction that can lead to inflammation of the iliotibial band occurs when the knee is flexed at 30 degrees or less, just after the foot strikes the surface. Therefore, the downhill run slower or may exacerbate this syndrome because the knee tends to flex less.

can also be a risk factor for suffering the iliotibial band syndrome running on hard surfaces and / or inclined, or have no appropriate shoes for the type of tread or sport.

other hand, people who have the legs and feet asymmetrical, increased foot pronation or bowed legs are more prone to this type of injury, and is also more common if one has weakness in the abductors hip such as the gluteus medius, because it overloads the tensor fascia lata and iliotibial band.

Symptoms of iliotibial band syndrome

iliotibial band syndrome is characterized by pain or burning sensation on the outside of the knee during activity, or can be submitted through the pain in the outer thigh.

At first the pain may disappear when you stop running and eventually, the symptoms may persist even at rest and worsen if there is hilly terrain or up and down stairs.
Treatment of iliotibial band syndrome

As expected in an overuse injury it is best to rest, apply ice to relieve swelling and pain and in a timely manner as directed by a professional should perform stretching exercises to relax the affected area and it is also advisable to strengthen quadriceps. Once again
advise
prevent rather than cure and it there is nothing better than to vary the workout, not always run on hills and in mountainous terrain, avoid muscle imbalances, proper footwear and solve problems in the foot or leg which footing and alter the mechanics of movement.

Always remember to stretch and meet the technical footwear as well as the career that you have to prevent this and other common injuries that can be easily avoided.

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cakes ... Italy

'm not particularly a fan of ground meat samples, but I love the meatballs. That really weird? Well, not much, it's about consistency, and memories ... (Clouding of vision, musical theme of bells, and we are transported to a not so distant past, not even close).

Table for 6 people, wooden high-backed chairs, padded backrest and seat on a crimson red, Carmena. I'm ready to go to school, then I'm having lunch, a hot day like this that lately there and, well, played some wonderful meat pies, roasted HIPER. Stop

there ... The hobby of my mother, that all meat is cooked to go, he moved to the cakes, as if they were to blame. The ground beef, already tends to cook faster and cakes, almost always prepared thin, it is not necessary, leave black women as falafel. And see what a pity that I did this because my mother "fix" the ground beef in a delicious, and I proved to the raw, the taste, anyway.

And it was to big and I ate meatballs, yes sir, and I'm fascinated, mostly because a friend prepares chipotle sauce and you are amazing, but here are the details, do not fix the flesh like my mother . Still, I love them, there are several things you could eat forever without getting bored and "Meatballs Tomato Sauce "would be one of them.

But hey, at this time, I took the best of both worlds that can only live in a way, a fat cake and thick for my taste. And recipe goes something like this:

Cakes Chilero

Ingredients for 2 people

600 gr ground beef 1

minced fresh chile

1 small onion, finely chopped

4 tbsp corn meal 2 eggs

chilero

1 tbsp (I do one with chile Panamanian)

1 / 2 teaspoon chile flakes Sal

onion cream

1 small onion chopped 4 tbsp

cream cheese

dissolved in 1 / 4 cup water 1 tbsp

butter Salt and pepper

Preparation

In a bowl place the meat and stir in the chile and onion, stir and gradually incorporate the mass, the egg and finally the chilero. Add salt and pepper level.

Form into 4 cakes about 160 grams (Ground beef tends to reduce the fat content). Heat a pan with oil and fry the cakes, 5 minutes on one side and 3 on the other, until golden brown.

For sauce, in the same pan, sauté onion in butter until crystallized, dissolved incorporate the cream cheese, salt and pepper. Cook for 5 minutes and serve over cake

And ready, garnish with pickled vegetables and a yuquitas.

Tip: I prefer over the first 5 minutes, cover the pan to speed the cooking process.

Pure laif - JP

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Why are so important protein shakes?

Before training is more important complement of carbohydrates, because that provides the needed energy to train. After the training is important to collect both carbohydrates and proteins. This is where the mixture of both fruits, protein supplementation is the ideal solution. If you had a very hard training and the intensity was quite high, it takes energy and a precise amount of protein, that is where the protein shake is very important.

The best way to ingest the liquid is mixed with water so that the body absorb the nutrients they need quickly. If using a solid meal as a beef and rice takes too long to be digested by the body which impairs recovery after training.

The protein shake is the mixture stirred in a glass of carbohydrates and protein together with water, and must be taken after training, so we began to recover immediately.

One suggestion is to be mixed (60 to 70 grams) of carbohydrates, creatine after (2 to 3 tablespoons), then glutamine (15 to 20 grams) which is an essential amino acid that is found decreases recovery time. It also should be added (3 to 4 tablespoons) of a protein supplement "Whey Protein" which helps the absorption in the intestine.

By eating "Whey Protein" after training, the body will use protein for energy it will be waste of money, which is why you should mix the protein with carbohydrates, this is very important. These are small tricks that make a big difference in the diet of a bodybuilder, then if you want to build muscle and tone those muscles, you should pay close attention to what you eat before and after training.