Road to Success

Stagnation in development - what should we do?

How often do you hear train in the gym to complain that they train hard and give everything, but the results are unsatisfactory, and their muscles barely growing. There is hardly anyone who has not fallen in a similar situation. But this is no reason to give up, because these linger are the norm. Usually they do not last long and in most cases can be saved with just a small change in your training or just rest it a few days. Unfortunately, many practitioners do not pay attention to the fact that there is no development, and continue to train so forever. When a few weeks to become stagnant in several months, then you should seriously look at his training regime.

Success in bodybuilding depends on many things, such as training in the gym usually go for the most important part. Although this is the foundation, many other adverse factors can be fatal to your success. When you decide to change your workout, take a look at things and outside the hall. Never forget the importance of diet, rest and carefully listen to what your body says.

Outside the gym

Muscles can not grow no matter how you train, if you do not give them time to recover and proper diet. Additives are particularly useful, but by themselves will not do wonders, so I called and additives. Eat a variety of foods as possible less processed in order to secure a sufficient amount of vitamins and minerals. To obtain the necessary energy to exercise and increase muscle, eat enough calories, the adoption can be divided in the right proportions of proteins, carbohydrates and fats.

Rest

Along with exercise and diet break is the third major part of the success formula. Contrary to what many practitioners believe it is the muscles grow when you are resting, not until they were loaded into the hall. Training depletes muscle, it hurts them and makes them weaker. Giving them enough rest and food to restore your body to recover and grow stronger. Without the break that will not happen and your workouts will not only be ineffective, but will most likely end up in a hospital with serious injuries and muscle injuries.

Listen to your body

Essential part of the good rest is to listen to what your body tells you. Neither the doctor, and even your own mother does not know exactly how you feel. In the beginning it will be difficult to understand what is trying to tell the body, but over time will begin to count all signs that your body is constantly sending you. Sometimes it will need rest, sometimes you will want a heavy and intense workout. You should try to decide what and when you need it.

Love your body

Be the best friend of your body motivated to train and live healthy. At least once a day view this list and learn to love your body.

 

1. Listen to your body - eat when hungry and rest when tired. Show him that you love him taking care of him. Take time for yourself today!

2. Discard the weighing machine- you're more than a number. Focus on the important things in life.

3. Train to feel good and be healthy - be active and have fun while doing exercises.

 

4. Wear comfortable clothes according to your figure - too tight or loose clothing are not recommended. Ignore the size. It is more important to feel comfortable and confident.

 

5. Surround yourself with people who are positive and support you in what you do for your figure. Also, do not criticize others instead try to do compliments. 

 

6. Do not compare your body to that of girls from magazines and TV ads. It's your body, it is better to accept it and try to improve it than to compare it to think of disadvantages.

 

 7. Every day repeat to yourself that you are beautiful.

Are you ready to love your body?

 

Throwing the medicine ball over head

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Chest
Mandatory Equipment: Medicine Ball
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE

 ➡ Stand by your feet are shoulder width apart while holding medicine ball with both hands. To begin, let medicine ball as possible - down behind your head and your knees slightly bent and you are brought back.

 
➡ Throw the ball forward with all his strength, bending the hips and using your whole body to perform the movement.

➡ Medicine ball can be thrown to a partner or to a wall.

Stronger wrists and forearms in 60 seconds

No other exercise is not loaded so the forearm by winding disk (wristt roller). If you are doing this exercise,

you know that after you finish your veins pop up like nothing else, and forearms grow rapidly. There is one problem, however, and these are the shoulders. Want to get moving, but holding the handle above his head limited repetitions and weight that you can use.

If you want to help your shoulder muscles support your forearms somewhere. Thus takes a significant part of the load on your shoulders and you can do more reps with more weight.

WORKOUT 

1. Wrist Roller
series: 3 ; reps: 2

2. Plate Pinch 
series: 3 ; reps: for the longest possible time

3. Fat Bar Curl 
series: 3 ; reps: 10 

 Additional advice

Avoid the use of wicks for each pulled exercise since they inhibit the development of the forearm. Unless you really do not need them at record breaking or you really can not hold the weight, do not use wicks.

Strategies for faster fat burning

When it comes to planning the menu, so that it is both dietary, yet healthy, yet helps your metabolism, there are many different strategies for feeding. Some experts, nutritionists advise to include in your diet green tea, chilli and caffeine that increase metabolism. The real secret to creating a diet in which to burn more fat, however, lies in a balanced menu.

Here are five tips on how to eat to boost metabolism and at the same time to feel full.

1. Bet on the proteins

The digestion of the proteins takes more time and energy to the body, leading to an increased rate of thermogenesis. This may help to promote weight loss, as the speed of said thermogenesis dictates how many calories will be used in this day of operation of the body.

Furthermore proteins help build muscle mass, which causes the body to use more calories during the whole day. In terms of food intake, it means that each of your meal should contain lean protein like white meat, turkey and fish.

2. Do not remove milk products from your diet

Dairy products are often reduced to a minimum in some diets, since most of them contain fat. Actually dairy can help promote weight loss. Although the reasons for this are not entirely clear, the researchers noted that the increased intake of calcium and vitamin D, may be associated with it. Researchers found that three servings of milk, cheese, yogurt per day lead to a better metabolism.

3. Snack oatmeal and quinoa

Study in 2008 found that obese adults who eat whole grains lose significantly more fat from study participants who took the same calories, but do not consume whole grains. In addition, these foods contain a lot of fiber, leaving the person feeling full.
  

4. Do not remove all the fats from your diet

If you want to go on a diet to improve your metabolism, it will probably avoid all foods that contain fat.

But it should not! Studies have found that so-called "mediterranian" diet, which contains considerable amounts of healthy monounsaturated fats such as olive oil, actually result in a greater weight loss than the mode with a low fat content. Healthy fats are necessary for the processing of nutrients and also act filling.

5. Increase your fiber intake

No matter if you get them from fruits, vegetables, legumes and whole grains - fiber are key to maintaining a healthy metabolism. Like proteins, fibers are digested more difficult, leading to a better metabolism.

What kind of vitamins and minerals we need ?

Recovery of the body after a workout at the gym requires multiple vitamins and minerals are involved in the synthesis of new cells and tissues. For example, some vitamins and minerals needed to support the creation of endogenous anti-inflammatory compounds, here they are:

➡ Vitamin B6
➡ Vitamin E
➡ Vitamin C
➡ Niacin
➡ Zinc
➡ Selenium
➡ Magnesium

 Vitamins

Vitamin C - also called ascorbic acid or L-ascorbate is a water soluble vitamin. Gross formula is C6H8O6 and has a molecular weight of 176.13 grams per mole. Left in air at room temperature was rapidly oxidized.

 Vitamin C

Due to the large number of beneficial effects on the human body. Vitamin C is used as a food additive, including in a number of drugs against influenza and cold diseases and in Bulgaria can be purchased from a pharmacy without a prescription in the form of tablets or vials. The most prominent role of ascorbate in the living organisms is an antioxidant and in the synthesis of collagen.

 Vitamin E

Vitamin E participates in the activity of the endocrine glands, especially the gonads, affects metabolism, regulate the distribution of fat and water in the body, ensures the proper functioning of muscle and nervous system. Its absence leads to infertility and miscarriages. It was found that the vitamin E is well conserved  vitamin A and so when there is a shortage of vitamin E, is observed deficiency of vitamin A. The human body requires a day is 10 to 25 mg of vitamin E. In a - large amounts of it is located in wheat germ in leafy vegetables in green peas, in carrots, in the nuts of almonds, walnuts, etc..

Vitamin B 
 
This is a vitamin essential for people suffering from hair loss, brittle nails, dry skin problems. This is why vitamin B is one of the important ingredients of the masks for hair and face. It is also recommended for people who are actively engaged in sports. It is also believed that vitamin B has a positive effect on allergic and psychotic disorders, as it has anti-stress effect. B vitamins have the greatest impact when adopting complex. Contained in pure pork, milk, nuts, eggs, cereals, liver.

 Minerals

Minerals are necessary for normal cell function, and serve as assistants in many enzymatic processes involved in the synthesis of connective tissue.

• Calcium

The main function of calcium is structural. The skeleton of the adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood, and other body parts. This is precisely controlled by hormones. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.

•  Boron and manganese

Boron and manganese are very important factors for the synthesis of collagen and GAG, and metabolism. It is known that some medications interact negatively with some other minerals, boron and manganese help to overcome this problem.

•  Zinc

 This mineral is essential for the human body. Its deficiency can cause a weakening of the immune defense, hair loss, weight loss, loss of appetite, depression, swelling, rash and other skin problems. Enzymes, which contain zinc, helping to enhance the immune system, protection from free radicals, recovery of wounds, synthesis of proteins, preservation of vision, the maintenance of fertility in adult, control of the growth of children and also help in cell reproduction.

•  Honey

Copper is a coenzyme in the oxidation of lysine, which is essential for the conversion of collagen and elastin. It has anti-inflammatory properties and can relieve pain in arthritic and damaged joints.

Ten variations of pushups

Before you decide to do the different variations of the classic pushup, do not forget to learn how to make the original version correctly. This means that you have to keep your back straight, abdomen and buttocks - tight, shoulders and elbows are in line. Body should resemble a board lifted from your hands.

Undoubtedly push-ups are hard, but can be super effective. They make the body stronger and more flexible. Different variations of this exercise can strengthen the abdomen, back, legs ... and almost every muscle in the body.

Here are 10 versions pushup given by fitness instructor Martin Rooney:

Pushup # 1: knee to elbow

Stand in the top pushup position. Keep your back straight, but lower your torso slightly. Bring your knee to the outside of your elbow. Then return leg to the starting position and repeat with the other. Any moving of your foot bend your arms at the elbows (as does a pushup).

Pushup # 2: Knee to chest
Start from top pushup position. Keep your back straight. In any straightening your arms, bringing one knee up to your chest. Make sure that your feet is not touching the ground. Return leg to its original position. Alternate between the two legs.



Pushup # 3: Mismatch hands and one supporting leg
 

Start from top pushup position, but place one hand over the other away. Lift the leg on the opposite side from that position and do the exercise by changing the supporting leg. Keep your back straight and torso under control. When you reach the floor, fold the elbows wider. Perform five to ten repetitions with each arm forward and up diagonal leg.

 

  
Pushup # 4: A pivot arm
Begin this exercise as normal pushup, but lift one arm is straight above the shoulder. Take turns with the other arm.




Pushup # 5: Soldier pushup
 

Start at the bottom of the pushup position with elbows bent and bent, straight trunk. Then, in facing elbow, reach a higher position in the top of the road turn your shoulders to the wall and stretch one arm toward the ceiling. Then back to the starting position. Switch between lifting the left and right hand.

Pushup # 6: With leg up sideways
Start from typical pushup position. Keep your back straight, and torso - under control. The "bottom" of the pushup kick with one foot away, with the right knee. Then return leg to the starting position until you return to the top of the pushup. Then repeat the movement to the other side, lift the other foot.

Pushup # 7: With the first leg up

Start in the low pushup position and achieve a high position in the top of every invert shoulders horizontally as kicking one leg forward as high as possible while touching with fingers the opposite hand. Then return to the original position and repeat on the other side.

Pushup # 8: With the twist of th hipes

 
Start from up position of the pushup and contraction of the elbow bend the torso and leg, as shown, but not your thighs touch the ground.



Pushup # 9: On the wall

 
Start in a typical high pushup position, with one key difference: lean your legs against the wall. Lower your chest toward the floor by bending at the elbows. Try to keep your elbows close and do not twist out. Then return to the starting position.

Pushup # 10: hands under the belly


Start a high pushup position, but apart your legs  slightly off. Put your hands under the breasts and pinch them. Drag forehead as close to the ground while pushing your body back and hips up.

Water yoga

Water yoga is one of the newest forms of yoga. Practicing with her in the pool. Aquatic environment makes it easier to perform the asanas. The duration of the posture in certain posture is also time-consuming, due to the hydrostatic pressure and buoyancy. 

Muscles and joints are strengthened and improved the metabolic processes in the body.
 
This type of yoga helps in arthritis, multiple sclerosis, obesity, chronic fatigue syndrome, fibromyalgia, etc.

Compared with other types of practicing water yoga is much more friendly and gentle to the body, which makes it suitable for pregnant women and people from third.

The water temperature and the time spent in it are important. When administered postures for plasticity, flexibility, stretching, meditation and breathing techniques, the temperature may be from 30-35 degrees, and the length should not be more than 45 minutes.

Water is a good conductor of energy and filled with positive and new energy, which improves the emotional and health condition of the body.

10 excuses that will fail your diet

1. The time now is 16:00 and I'm tired something sweet will give me strength toearn the rest of the day.
Even if you get power, it will be because your blood sugar has risen considerably,which means that a little later in the day there will be a sharp decline, which will lead to a state in which you are more tired and irritable than right now.

However, few almonds (or other healthy planned food) will help you feel more focused and strong until the end of the day.

2. I was so nice, and diligent lately. Should be rewarded.

Actually, if you eat something that is not included in your diet, it does not have aprize. This will only away from the target, and no doubt you will feel depressed,weak and out of control. You need to show character and to say "NO".

3. Just once will not hurt me.
You can run X miles to burn 100 calories. Treat desired X00 contains calories, which means that you run X miles in more than already planned cardio to move according to plan. Moreover, if once break regime and then easily do it again and again ...

4. I'm super tired! I can not cook tonight, so I will pass through the nearby lunchroom.

You may be tired, but it is better to think of a simple way to eat. In some fast food has more calories than your food for the day! You can grab a salad from the supermarket or buy a ready chicken breasts.

5. But there's nothing else to eat and I'm hungry.

Less hunger will not kill you! It is better to be uncomfortable for a while and wait until you can get something to eat healthy than to throw on a hamburger or pizza.

6. I just got the best news! I think you need to relax and celebrate them!

Consider that if you eat something bad, it will not make you happy of this achievement. In fact, junk food will prevent the achievement of another important goal, you work for beautiful and healthy body.

This is just another case where emotion makes you do things that are not acceptable. Can fully enjoy good news and no junk food. At a later stage will really have something to celebrate, because it will have achieved its goal in the gym!

7. I paid for this meal and do not want to lose my money.

How much money do you really lose if you throw away the junk food? Not many. I'll ruin you losing those few euro? Of course not. Moreover, time is money, and you will need more time to burn excess fat ingested.

8. I hate to waste food.

Waste would be to eat harmful food that does not make sense and will only harm your diet ... Better give it to someone homeless or hungry child!

9. All other feed on such things.

You are committed to a healthy lifestyle and the rest do not matter. Furthermore, people who eat junk food and are not overweight, were again exposed to very serious health problems.

10. Is free

Everyone enjoys the free benefits, but in this case, better for you, you enter the food you plan your day? No. Eating free food now will save you any money later. All of which will contribute, is to move away from your destination.