Caffeine + L-Teanin = Perfect mood and focus

 Caffeine

Caffeine intake will give you quick energy burst before training, but also can increase muscle strength. But studies have shown that caffeine, even at doses of less than 100 milligrams, also raises awareness, improves concentration, memory and overall cognitive function.

 L-Teanin

You may know this amino acid as a component in tea that relaxes the body. Many people use theanine to relax at night. Taking theanine anytime of the day can stimulate brain function. A study published in cash from American magazine "Appetite" in 2010, found that when people consuming tea with caffeine added theanine, are significantly - better in cognitive tests.

 How to combine them?

Take 100 to 200 milligrams of caffeine and 100 to 200 milligrams of L-theanine at any time of the day you need to stimulate brain function - during the operation when learning or before gym to improve your focus during exercise.

Muscle Hypertrophy

Muscle hypertrophy is a term which means the increase in volume of the muscles due to the growth of muscle cells, especially muscle fibers.

  The amount of muscle in the human body depends precisely on the number of muscle fibers and their density - two indicators that can be successfully increased by compensatory effects caused by heavy weight training.

 How it works - every muscle (or muscle group) is made up of bundles of muscle fibers. Loads and physical stress which arises during exercises with weights, making the structure of each muscle fiber thicker and dense. This physiological process gives inflated appearance of the muscles, which are dreaming all cross the threshold of finesse gym.

 To achieve quality muscle hypertrophy and increased muscle growth the most important condition is to maintain a good protein synthesis. He for its part depends on the proper nutrients that enters the body and allow it to meet the needs of the internal processes that have the greatest impact on the accumulation of lean muscle mass.

The walk to the farmer

Main muscles performing the movement: Forearms
Other muscles involved in movement: Abs, gluteusi, thighs, lower back, trapeze
Equipment and facilities: A great weight with grip
Level: Advanced

METHOD OF PERFORMANCE 

1. There are various gadgets that can be used for this activity. Can be performed with big dumbbells, bar, etc. Begin by standing between conveniences.

2. Once you grab the handles, lift them, keeping your back straight and head up. 

3. Go on, making small, quick steps and remember to breathe. Move 50 - 100 meters as fast as possible.

 

Touching the heels of lying position

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner
Movement: N / A

 Method of performance
 
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are stretched sideways to the body. This will be your starting position.

2. Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.

3. Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

5. Make the required number of repetitions.

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Broccoli for muscles and health

Broccoli is in the cabbage family and very close to the cauliflower. Broccoli is a vegetable with high nutritional value with great taste. Contains a significant amount of vitamin A, C, K, folic acid and dietary fiber, and other vitamins and nutrients.

Broccoli contain phytonutrients sulforaphane and indoles which have anti-cancer effect. But it has this effect, it is important that the vegetables are not cured. Phytonutrients indoles is another friend of muscles, increased testosterone levels, decreased body fat and increasing muscle growth.

Broccoli is the family of cruciferous vegetables. A diet rich in vegetables such reduces the risk of a variety of cancers, including lung, breast and ovarian cancer in women, the bladder. Men who consumed at least once a week cruciferous vegetables is less likely to have problems with the prostate. For even greater effect it is recommended to be consumed with tomatoes.

Broccoli positively influence the health of the stomach, helps to quickly restore the sunburnt skin, reduce cardiovascular disease, prevent cataracts, enhance immunity and builds strong bones.

 There are many reasons why bodybuilders include broccoli in your diet.

At first, a vegetable is packed with vitamins and minerals, which are necessary for many processes and functions. Broccoli contain significant quantities of chromium, a mineral which is needed for processes in the body, metabolism and control blood sugar levels.

When you eat broccoli would not worry about the calories, even if your body can burn more calories for the absorption of vegetables. Broccoli contains calcium, which is responsible for blocking the hormone calcitriol. Broccoli is the anti stress food.
  

When selecting broccoli prefer not to have a yellow bloom or color does stem should be firm, without spots. Store in the refrigerator for a week if you freeze it can be stored and about 1 year.

It is recommended to prepare steamed broccoli as a severe heat treatment will significantly reduce the quantity of nutrients to the vegetable. Do not put it in the microwave. Prepare it with olive oil to keep the vitamins and minerals in it.

And if you still are not broccoli of your favorite vegetables, you can try to add them to green juices!

Whether you are focused on increasing muscle and burning excess fat, broccoli will help you effectively achieve your fitness goals.

Advanced Training

The good thing about exercise is that thet have no limit! Always be more complex and vary according to your own abilities and desires. And if you're not a fan of the hall, with its weight can achieve miracles.
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Coach Jonathan Angeli offers you a 30-minute workout that you need comfortable clothing and nothing more.

Specialist warns that before embarking on this exercise, you should have at least a year, serious physical training. Do not play them if you have any injuries and injuries and nice warm you be cardio - for example, 5 minutes far jogging and 10 minutes dynamic stretching.

Here they are:

Attacks with a jump

Bring one leg up, squatting, so the knee to get a foot before the ground. The back is straight and the torso too. Then return to the starting position, hop with hands upraised and change legs.

The exercise is performed  3x 10-15 reps per leg.

Bridge on one leg

Lie on the floor. Bend your knees so that your feet are glued to the ground. Lift your butt and back and peel off one leg from the floor by lifting it with a heavy knee. Return to starting position and repeat with the other leg. 

The exercise is performed 3x 10-15 reps per leg.

Planck-star

 
Stand on one side with the feet glued to each other and extended support arm. Gradually lift the other leg up and not touching the ground in the same direction.

Return to starting position and repeat with the other leg.

The exercise is performed 3x 10-15 reps per leg.




Pushups upside down

 

This exercise is really a master! If you can not balance your body, use the wall for support. As your back builds on it. Body should be upright.

Exercise is performed 3 times for 10-15 repetitions.



 
Squats with a twist

 

There's nothing complicated. Just when you straight the body after squat bounce up turning sideways.

Exercise is performed 3 times for 10-15 repetitions.



Planck-balance

Planck is among the best exercises for abs, long as it is performed correctly. It tightens the waist, shoulders, and even thighs. In this case, it is more difficult to imple one pivot arm forward and lifting the opposite leg up.

The exercise is performed 3 times while holding 30 seconds raised limbs.


Feedback press

Lie on your stomach. Stretch your arms and legs and start bending your spine in the opposite arc by lifting both upper and lower body.

Exercise is performed 3 times for 10-15 repetitions.


 
Pushups with clapping

You must have really strong hands to do this exercise. The idea is simple pushup to push up to be able to clap your hands and still fall on palms.

Exercise is performed 3 times for 10-15 repetitions.

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.

Spartan Burpee

As fans of powerplant training, looking for any exercises to build muscle and thus break the deadlock and to build a good physique. This crazy exercise is demonstrated by the co-owner of the Arena Fitness Training Center, Joseph Garcia.

 During the training camps organized by them titled Spartan Training Camps, they take exercised "burpee" and took it into a whole other level to reach the "spartan burpee" which is very difficult exercise. This is a big challenge for the muscles, balance and endurance.  

Do you have the necessary qualities to do a few reps?

 

Carbohydrates and muscles

Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.

 6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
 If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
 People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
 It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.

The best carbohydrate foods for muscles

Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).

 1. Foods with a low glycemic index, slow release energy
  
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges

 2. Foods with a high glycemic load after workout

- Rice
- White bread
- Melon
- Pineapple