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Created with by Pablo García Fernández


Thursday, January 31, 2013

Why train in the morning

In the morning we are full of energy and willing to deal with it, just not with weight lifting and training. But a few facts convince us that Morning workout is most meaningful to our body.
We will present these 7 important facts about the benefits of exercise in the morning.
1. Training in the morning is effective
 In the morning we have sufficient forces and capabilities to do additional reps and training so we can have the maximum effect.
2. Training in the morning discipline
3. Stimulates metabolism
 It is proved that morning at the burn - and a lot of calories so your metabolism speeds up.
4. Regulate appetite
  Training in the morning will help you adjust your appetite for the day. You will gradually find that your food has become like clockwork and you will not get so many serious dips in energy levels.
5. Increases motivation
  You take a lot to get out of bed and went to the hall finesse. You're a big discipline. However, this habit and finding the courage to go to the gym can dramatically improve the quality of your life. Therefore, motivate and make morning workout like brushing your teeth.
6. Better sleep
 Training gives good results in the quality of your sleep. Your body needs sleep to recharge for the next workout possible.
7. Improving your diet
 It leads to an immediate burning fat. But remember, after 30 minutes you have completed training and dine, not to fall into a catabolic shock. You can load your body with energy.

Wednesday, January 30, 2013


Swimming is one of the most effective means of maintaining good health. It is recommended that all healthy people with no age limit. Ancient Indian philosophers have identified 10 advantages of swimming, giving the man a clear mind, good health, freshness, vigor, strength, beauty, youth, purity, good color and confidence.
The energy that is consumed in the course of exercising in the water is two times more than in the same workouts air. So swimming is recommended for people with problems with overweight and want to lose weight.
Benefits of swimming 
1. Strengthen respiratory muscles, increases mobility of the chest, significantly improves lung function and breathing
2. Reduce gravitational loads on the spine, strengthen the muscles of the chest, leading to better figura
3. Water positive effect on the nervous system - stimulate the brain, improves response and faster recovery after mental activity.
4. Hydro skin, improves circulation, stimulates the cardiovascular system 

5. Hadee body
 Use beautiful sunny summer day and if possible swim about better health and self-esteem. Summer days are a way to get a nice habit, even during the winter months using indoor swimming pools.

Sports Diet

Sports diet is suitable for people who want to have a lean, well-shaped figure without excess fat. But to achieve this you must follow certain rules.
Key Recommendations:
To get rid of excess fat, you need first of all better your metabolism works. Every morning before breakfast have to do some exercises without using weights. Every day you need to take as many liquids, leading to purification of the body and help protein synthesis and fat burning. To stick to a diet - that does not mean you have to give up everything. Once a week you can pander with any goodies, but caps.
Sports diet that builds body and relief
In daily calorie intake, fat should not be more than 20-30%. Preference may be given to healthy fats that are contained in: oily fish, nuts, oils, avocados and olives. To have a beautiful figure, the amount of calories consumed should be more than a full meal. The amount of protein taken during the day must be in the ratio of 3 g 1 kg weight. To achieve a beautiful landscape, daily protein should be distributed evenly and accepted. But it should be borne in mind that this rule is used when performing regular workouts. Carbohydrates should be adopted compulsory morning with breakfast and also before and after training. You should eat 5-6 times a day. Ingested food for lunch must be the least amount of calories. Also current is required to take a certain amount of plant food. You need to remember and fibers that are very important part of the diet.
What impact sports diet for muscle growth ?
Recommended the adoption of fruits and vegetables, natural source of carbohydrates and fiber. Beneficial fats promote the formation of muscle mass, they contribute to the accumulation of glucose in muscle tissue. Three times a week you need to eat oily fish (sardines, sprat, herring, mackerel, tuna, bonito, lakerda, salmon). In the diet should also include eggs (3 egg whites and 1 yolk), salads, which is best to take it with olive oil. Before the workout should take food that consists of complex carbohydrates (cereals and legumes) - they degrade relatively slowly, leading to a longer supply of energy. You should eat 6-7 times a day to avoid "jumping energy." Moreover, such a diet leads to even entering the body of glucose and amino acids, which help to rebuild muscle tissue.After training is recommended to take carbohydrates and whey protein (preferably in the form of shakes). It is best when the sports diet is individualized depending on the person and the intensity of training.

Tuesday, January 29, 2013

10 x 45 - the perfect formula for a tight and relief stomach

"10 x 45" consists of ten exercises, each of which is done continuously for forty-five seconds, and rest between them is fifteen seconds. During this training program are working all the muscles in the abdomen.
1.Flutter kicks

2. Reaching Oblique Crunches

3. Pilates Right Side Hips Raises
4. Pilates Left Side Hips Raises

5. Russian Twists

6. Toe Touch Crunches

7. Pilates Leg Pulls

8. Pilates Leg Pulls Facing Up

9. Pilates Toe Taps

10. Knee Tuck Crunches

Monday, January 28, 2013

Foods that help you quit smoking

 1. Dairy products

Yogurt, milk, cheese, curd and cheese are among the most commonly used assistants practiced by people who have decided to quit. This is because after the consumption of dairy products in the mouth remains an enzyme that makes an interesting chemical reaction with the smoke. Its effects are reflected in the fact that once you decide to smoke a cigarette after drinking milk or eating cheese its flavor will seem so nasty and disgusting that you will be forced to dump the moment.
2. Vegetables

 Different medical experiments reach curious conclusion that those who want to quit smoking at any cost should increase intake of vegetables, as these beneficial natural foods can "keep busy" hands and mouths of people in a way similar to cigarettes. The explanation is that in many cases actually smoking has become not so much a necessity as in daily ritual, and the physical act of lifting and placing the vegetables in the mouth much like a lifting and puff of a cigarette. Furthermore, brightly colored fruits and vegetables are loaded with antioxidants that help to quickly and efficiently detoxify the body.
3. Coenzyme Q10

Studies are clear that smoking can significantly accelerate the processes associated with aging and memory loss. It is here that the scene coenzyme Q10 - powerful antioxidant that protects the cells of the body and lungs, while it stimulates the flow of oxygen to the brain. Some excellent food sources of coenzyme Q 10 are chicken, eggs, soy and canola oil, sesame, pulses, garlic, spinach, broccoli, and various types of nuts.

Pushup by handstand

Type: Power
Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Equipment and facilities: It is not necessary
Level: Experts
Movement: Pushing

Method of execution
1. Stand facing against the wall
2. Place your palms on the floor as close to the wall
3. Kick back with one foot in the frog position with his feet propped up against the wall
4. Take a breath and tighten your stomach
5. Start by folding down movement at the elbow joint
6. Lower controlled without stooping to
7. Upon reaching the lower position movement started up, pushing your body to the starting position
8. Exhale after you've gone more than half way up
9. Continue with a new iteration until the end of the series

Sunday, January 27, 2013

Easy three-day cleansing diet

Three-day diet is a very specific food plan that must be followed strictly. Portions must be eaten exactly as specified. Also, during the diet should not skip meals, even if you are not hungry. Three-day meal plan:

DAY 1 
Breakfast:  Black coffee or tea with 1 capsule sweetener, 1/2 grapefruit, 1 slice toast with 1 tablespoon peanut butter
Lunch: 1/2 cup of tuna, 1 slice toast, Black coffee or tea with 1 capsule sweetener 
Dinner: 30 g lean meat or chicken 1 cup green beans, 1 cup carrots, 1 apple, 1 cup vanilla ice cream
Breakfast: Black coffee or tea with 1 capsule sweetener, 1 egg, 1/2 banana, 1 slice of toast
Lunch: 1 cup cheese or tuna, 8 crackers
Dinner: 200 g beef 1 cup broccoli or cabbage, 1/2 cup carrots, 1/2 banana, 1/2 cup vanilla ice cream
Breakfast: Black coffee or tea with 1 capsule sweetener, 5 saltine crackers, 50 g cheddar cheese, 1 apple
Lunch: Black coffee or tea with 1 capsule sweetener, 1 egg, 1 slice toast
Dinner: 1 cup tuna, 1 cup carrots, 1 cup cauliflower, 1 cup melon, 1/2 cup of vanilla ice cream 
In the diet should drink 4 glasses of water.

How it works ?
 No details of this magical combination of foods included in this plan, but they create a unique metabolic reaction and boost fat burning. This combination of diet and food it will also help you burn fat, increases energy, cleanses the body and reduce cholesterol.

4 of the best ways to lose fat through proper nutrition

1. Eat breakfast within an hour after you wake up
 Deceased are her well in the last 7-8 hours. Feeling refreshed, have energy and are ready to embark on a busy routine. However, your body is not absorbing any food in the last 7-8 hours. If you skip breakfast or eat a few hours after waking up, you extend the time and risking a lot. These risks include: loss of muscle metabolism and degradation of others.
The best thing you can do is to have breakfast within an hour of getting up.

2. Your breakfast should contain the right nutrients
The best combination for breakfast is a protein and healthy fats. If you get them through a healthy breakfast food, you will have enough energy for the day will be full and you will not experience hunger at a later stage. Example for a great breakfast - yogurt and almonds.
3. Avoid the tree main meals
Most people equate eating breakfast, lunch and dinner. If you get rid of excess fat, you need to change your way of thinking when it comes to diet. What you need to do is to eat small portions over a period of time, whether they are leading breakfast, lunch or nutrition dinner. The target of small batches is not hungry. This way you give a chance to your digestive system to absorb nutrients effectively. On the other hand, if you eat food with lots of calories, you proved to be too much pressure on the digestive tract, which can slow down your metabolism. 
4. Do not leave food for assimilation before bedtime
When you sleep, your digestive system a rest. What do you think will happen if you eat doner just before bedtime? Yes ... He will stand in your belly and will be stored as extra calories, better known as fat. That is why it is so important to avoid eating just before bedtime. You should give the digestive system to digest food.



1min. jumping road

25sec. explosive pushups

25sec. unilateral dumbbell press with the right hand of bridge
25sec. unilateral dumbbell press with the left hand of bridge

1min. jumping road

25sec. Knee tuck jumps

25sec. Front plank lateral raise and contraction of the right knee
25sec. Front plank lateral raise and contraction of the left knee

1min. rest

1min. Jumping road

25sec. Jump dumbbell press with the right hand
25sec. Jump dumbbell press with the left hand

25sec. Turkish get ups with dumbbell in the right hand
25sec. Turkish get ups with dumbbell in the right hand

1min. Jumping road

25 seconds with consecutive jumps lifting the toe level of the chair seat
25 seconds squats on chair lift right leg
25 seconds squats on chair lift left leg

This is the whole workout.


Saturday, January 26, 2013


6. Salmon

When: At lunch or dinner
 People who consume large amounts of Omega 3 fatty acids have a greater effect.
Omega 3 increases sensitivity to insulin, which stimulates muscle protein synthesis, but also improves the absorption of glucose and amino acids.
Omega 3 prevents joint pain and restore them.
Quantity: 230 g salmon: 416 calories, 45 g protein, 0 carbohydrates, 24 g fat
7. Herring

When: Between meals
Why: Rich in Omega 3 and is also one of the best sources of creatine that can help muscle growth and strength.
Quantity: 85 g herring - 185 calories, 21 g protein, 0 carbohydrates, 11 g fat
8. Wheat germ

When: 30 minutes before workout and at any time of the day when we need a slow carbs (you can use it as breading for chicken or fish).
Why: It is rich in zinc, iron, selenium, potassium and vitamins B group. In addition, it contains a lot of protein, rich in branched chain amino acids, arginine and glutamine.
Quantity: Half cup wheat germ - 207 calories, 13 g protein, 30 g carbohydrate, 6 g fat
9. Broccoli

When: In addition to any meal 
Why: Broccoli helps the body to accumulate fat and also helps the growth of muscle.


1. Eggs

When: Anytime but avoid nights.
Why: The perfect protein. Eggs are full of cholesterol, which many fear, but it also brings various benefits such as maintaining testosterone levels and integrity of muscle cell membranes.

Through the study proved that people who consume three eggs per day while follow workouts with 2-fold increase in muscle mass and strength than those who do not consume eggs.Research has shown that an additional 640 milligrams of cholesterol a day from eggs reduces the amount of bad cholesterol (LDL), which is associated with atherosclerosis.
Quantity: 3 large eggs-255 calories, 21 g protein, 1 g carbohydrates, 18 g fat

2. Beef 

When: At lunch or dinner
Why: This meat is important for the protein, cholesterol and saturated fats, all of which maintain high levels of testosterone.
Beef contains very large amounts of conjugated linoleic acid (reducing body fat while helping to increase muscle mass and strength) and Omega 3 fatty acids.
3. Brown rice

When: At lunch or dinner
Why: Brown rice is a whole grain and provides fiber, which slows digestion and maintain stable insulin levels. It provides energy throughout the day.
4. Watermelon

When: Immediatelu after workout.
Why: Increases the level of insulin, which makes it great for post-workout carbs.
High levels of arginine lead to increased nitric oxide and higher levels of growth hormone after exercise, which is very important for muscle growth.
5. Spinach

When: As a salad with lunch or dinner.
Why: Spinach not only improves health through the delivery of antioxidants but also contains ingredients that increase muscle strength and size.
Contains oktakosanol and beta-ecdysterone that stimulate protein synthesis
Quantity: 300 g spinach-65 calories, 8 grams protein, 10 grams carbohydrate (6, including fiber), 1 g fat


Type: Power
Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Equipment and facilities: None
Level: Advanced
Movement: Pushing

Method of execution
1. Stand in a position of central support (front plate) with his hands, vertically located below your shoulders.
2. For more stability, place your feet shoulder-width apart.
3. Tighten all the muscles in the torso, so keep your spine straight while lowering. Start down the road.
4. While carving, keep your elbows close to your body (or adjacent) and shoulders still.
5. Stop when your elbows lowering rise slightly above the back.
6. Hold and start raising, seeking not shifted shoulders toward your ears, nor separation shoulder or twisting your back in an arc.

Friday, January 25, 2013

Recruitment for back

Type: Power
Main muscles performing the movement: Latisimus
Other muscles involved in movement: Biceps, middle back
Equipment and facilities: It is not necessary
Level: Beginner
Movement: Pulling

 Method of execution
1. Catch for leverage, bend your knees and cross your ankles.
2. Start recruiting, trying to experience the wide load dorsi muscle.
3. The upper phase of the movement spine bending backwards to shorten the maximum lateralisa.
4. If your beard is displayed above the lever, hold for a moment and return to the starting position smoothly.


Three killer workouts for arms

Remember that when it comes to the number of repetitions and sets, there are two main categories to which they should aspire in your workouts:
Many repetitions with light weights are great for muscle definition ("slicing"). Their range is 12-14. This category 3-4 series are optimal and rest between them must be less than a minute.
Low reps with heavy weights are great for adding muscle mass and strength. Their range is 6-10. In this category of 2-3 sets enough and can rest a little more.

Training program 1:
Bicepsovo folding bar on right
Pushing the barbell bench press with narrow grip for triceps
Bicepsovo folding dumbbell
Tricepsovo unfolding of the top rope hoist
Bicepsovo fold-dumbbell hammer hammers
Tricepsovo unfolding behind the head rope

Training program 2:
Bicepsovo folding barbell bench on Incline
Buckets of between benches
Bicepsovo fold lower pulley
Unilateral tricepsovo unfolding behind the head with a dumbbell
Bicepsovo fold lower pulley bench press
French unfolding bench press with dumbbells

Training program 3:
Bicepsovo folding bar for wide grip of the right
French unfolding barbell bench press
Crossed hammers dumbbell to chest
Tritsepsovo unfolding the upper pulley with a reverse grip
Scott folding biceps
Tritsepsovo expand both hands behind the head with a dumbbell from a seated position

Give variety by changing the order of exercises and rest for at least 2-3 days between workouts to have your hands time to recover.


Thursday, January 24, 2013

10 delicious foods for healthy heart


Fish is rich in omega-3 fatty acids provide for reduction of triglycerides (fats carried in the blood), as well as the normalization of blood pressure. Preferably have fish such as salmon, trout, herring, tilapia and others.

 Besides the proven antioxidant properties of tea, have a look shows that his daily consumption also reduces levels of "bad" LDL-cholesterol and thus care for heart health.
 Typical of them is that they are niskomazninni and rich in Vitamin-B and minerals such as potassium, iron and magnesium. Their high protein content makes the peas, beans and lentils are always a good part of your menu.
4. Leafy plants
Vegetables such as spinach, cabbage, rhubarb, lettuce heart and help reduce the risk of heart attack.
5. Oranges
 In addition to quench your hunger for sweet oranges are rich in Vitamin-C, potassium and fiber.
6. Garlic
 While it is not good for your social life, garlic is a gift from nature. Has excellent antioxidant, immunostimulating properties and proven to help fight the "bad" cholesterol. Avoid using a microwave dishes with garlic, because you lose active ingredients.
7. Berries
 Raspberries, blackberries, strawberries, blueberries, all contain some of the most powerful antioxidants, which can be obtained from fruits and vegetables. Also help to increase "good" HDL-cholesterol, which is the "oil" of the human body.

8. Rice
 Studies have shown that people who add rice to their diet, procure more than 12 essential vitamins and minerals, including potassium, folic acid and Vitamin-C. Also in all rice varieties normalize blood pressure and supposedly reduces the risk of heart attack. As we know, brown rice is probably the best quality slow carbs and should be part of every diet avid bodybuilder.
9. Walnuts
 Walnuts are one of the few products that contain honey, very difficult to get from food mineral. They are rich in omega-3, which prevents the accumulation of "bad" cholesterol.
10. Olives

 Contain heart-healthy fats, which are associated with cleansing the arteries and thus reduce the risk of heart attack.