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?

 

Foods that help fitness results

American Association of nutritionists give advice to fitness lovers how to eat for best results. Contrary to popular belief, you do not have to eat before and after a workout, experts explained that there are products that stimulate the body and burn fat during exercise.

First, banana helps increase energy levels and accelerate metabolism. They provide a steady stream of calories, ie energy because they contain a lot of carbohydrates and potassium.  

Raisins are second recommended food before training, because it contains high levels of potassium and thereby prevents the loss of fluids. They are rich in natural sugars that give strength to the body during exercise.  

Other studies show that the compounds contained in the pomegranate juice to quickly reduce muscle pain. We need only one glass of pomegranate juice

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

Strategy to increase muscle mass by controlling carbohydrates

Fact: If you want to build muscle mass, then you will need carbohydrates in your diet.

Problem: Many of us accumulate fat just reading the word "carbs".

What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?

Control your carbohydrate

You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.

For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.

But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.

 We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.

Quick Note: These plans are not suitable for abnormal guys!

It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.

 Method 1: Target Approach

Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.

Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for

 100 pound person

1. Non-training days: 325 g protein, 125 g fat (2425 calories) 
2. Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)

Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.

 Method 2: Charging after workout

This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.

If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values ​​are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.

Method 3: Moderate Approach

With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.

All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.

 This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.

Starting daily amounts of nutrients are the same as in the previous methods.

 Sample plan for 100 pound person

• Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates 
• Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Meal 3 (post workout): 55 g protein, 50 g carbohydrates
• Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates 
• Eating 6: 55 g protein, 25 g fat

 And again to repeat. If necessary, you can make changes by adding or subtracting carbs, depending on your individual characteristics and needs.

Food choices

Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:

• Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese

• Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil   

• Carbs: oats, rice, potatoes, bread, fruit, vegetables

7 principles of healthy living that keep the heart healthy and prevent cancer

Following the 7 principles of a healthy lifestyle that protect against cardiovascular disease will dramatically reduce long-term risk of developing cancer.

• Be physically active - working out and sports
• Maintain normal body weight
• Eat Healthy
• Maintain normal cholesterol levels
• Maintain a normal blood pressure
• Maintain a stable blood sugar levels
• Do not smoke

 The more than seven health rules shall comply, the less is the risk to get cancer.
Study participants who kept 6 of the 7 principles are sick with cancer 51 percent less than those who do not adhere to a healthy lifestyle. Those who satisfy the four indicators of cancer risk was lower by 33%, while those who adhered to at least one or two of the rules, the risk of cancer fell by 21%.

Quitting smoking was one of the factors with the greatest burden of cancer prevention. It turned out that those who cover 5-6 of the 7 criteria for a healthy life, but smoke, the risk of cancer is reduced with 25%.

A few tips for great body

To achieve your goal you need one - a clear plan. We, for its part, will offer a few tips that will help you achieve and maintain good form.

  First of all, determine priorities!
Start your workout with the essentials. For example, if your goal is to gain muscle mass, then start with weightlifting. If you start with other types of exercise, not weight until you reach them will probably be tired.
 There is nothing better than exercise for legs!
They will rid of accumulated belly fat faster than thousand crunches. The reason for this is that there is no way to lose fat from a particular place. Fat accumulates in the body and logically melt slowly everywhere. 
The secret is in the calorie reduction and exercise his legs. Recent burn calories quickly than any other exercise (there are the largest muscles in the human body).
 Take liquids!
Drink water - lots of water! Glycogen, reserves of energy in your muscles can only exist with the presence of water. So if you are dehydrated, you lose the amount of energy in your muscles. 
 Making muscles!
If you want big muscles, do exercises with weights with more repetitions. If you aspire to a less pronounced muscles, use less stringent weights and not dwell on the reruns.
 The longer you exercise, the more fat you burn!
To lose weight with cardio exercises, you should know one thing - your body starts to burn fat after 30 minutes. At the outset of training you receive energy from muscles. So the longer you practice, the more you start to burn. 
 Eat 5 times a day!
Instead eat morning, noon and evening, we recommend that you increase your consumption of food five times a day. Eating stimulates your metabolism. Small portions, but so often!

 Important!
Do not train the same body part every day. Muscles need rest. They must be fed and "watered". If you want to train every day, do your program - every Monday train legs Tuesday - biceps and back on Wednesday - triceps and chest muscles, etc.

 Do not forget stretching!
Accustomed to stretch your body every time after training, it will stimulate the optimum shape of their muscles. On the other hand, will avoid any injuries and discomfort.
  
 Love the variety!
You should know that your body gets used to physical exertion. We encourage you to seek a variety of exercises.

Foods which need to eat every day

 Spinach
This dark green vegetable is rich in omega-3 fatty acids and folic acid, which help in reducing the risk of cardio - vascular disease, stroke and osteoporosis.
Bonus: Folic acid increases blood flow in the - deep "regions" that prevents age-related sexual problems.
And spinach is packed with lutein, which is good for eyesight.
Dose: 1 cup fresh spinach or 1/2 cup cooked per day.

 Yogurt
It has over 2,000 health benefits. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in the body. This helps to boost the immune system and protect against cancer.

 Tomatoes
There are two things you need to know about tomatoes: Red are the best - because they are filled with more of the antioxidant lycopene. And tomatoes are so good as fresh because it is - easy for the body to absorb the lycopene. Studies show that a diet rich in lycopene can reduce the risk of diseases of the bladder, lung, prostate, skin and stomach cancer and reduces the risk of coronary heart disease. Strive for 22 mg. lycopene day, which is about eight red tomatoes and glass of tomato juice.

 Carrots
These orange vegetables are packed with carotenoids: fat - soluble compounds that are associated with a reduction of a wide range of diseases (cancer, inflammatory diseases such as asthma, etc.).
Dose: 1/2 cup per day.

 Blueberries
Contain many antioxidants, more than any other fruit. Because they have a weapon against prevention of tumors, diabetes and dementia. Studies show that blueberries, which are rich in fiber and vitamins A and C, also work well against cardio - vascular diseases.
Dose: 1 cup fresh blueberries a day or 1/2 cup frozen or dried.

 Black beans
All types of legumes are good for your heart, but none can boost your brain power with the black beans. This is because it is rich in anthocyanins these are antioxidant compounds that improve brain function. Daily portion of 1/2- cup provides 8 grams of protein and 7.5 grams fiber. It is also low in calories and no saturated fat.

 Walnuts
Very good for the heart, walnuts have more omega-3 fatty acids than salmon, loaded with more anti-inflammatory polyphenols than red wine and 1/2 cup is enough to build muscle.
A serving of walnuts - about 1 ounce, or seven nuts is useful at any time, but - now as a snack after workout recovery.

 Oats
Oats are one of the most - healthy cereal known until now. Extremely rich in fiber, it is a natural fighter against cardio - vascular diseases. Yes, oats loaded with carbs, but the transformation into sugars is slowed by the fiber. In half a cup of oats has 10 grams of protein that gives muscle power.

What not to eat after a workout ?

Find out which five foods to avoid when you have finished your workout. 

1. Cheese 
 The content of saturated fat in cheese may reduce results achieved in the courtroom.
2.  Processed meats 
 Contrary to expectations, after training in the gym to stay away from meat processed at least one that includes all kinds of sausages and frankfurters. According to nutritionists, these products slow the digestive process, which leads to weight gain. If you want to strengthen with meat, you can cook one chicken breast on the grill, and, of course, do not use excessive fat (like oil)
3.  Cereals 
 They are useful only if the sugar content in them is minimal. It is best to eat muesli high in nuts and fruit.
4. Bread 
 White bread is completely banned in almost all diets and after exercise. Starch contained in it, after processing by our body turns into sugar, and they are something of which at least need during exercise.
5. Fruit drinks 
 Liquids are very important after a workout because you lost a lot of time sweating in the gym. It is advisable to drink plenty of water or tea, but never fruit drinks. In their contents too many carbohydrates and sugars - the two things that should be kept after training.