25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

How to shape the lower part of the abdominal muscles?

Finding the best exercise for shaping the lower part of the abdomen is not always easy. This article will help you build a really good workout.

Before we get to the three exercises, it is important to learn some basics in training for the lower abdominal muscles.

 The first thing you must understand is that the load on the area of your body will help you burn fat around her. To clear them, you have to burn fat throughout the body. If you have a lot of extra pounds to lose, then the best workout for the lower abdominal part will help you. This also applies to those who have to lose a few pounds. Just you must first remove the fat, no other way.

 The good news is that the stable workout will help you tighten the muscles in that area, and when you reduce the percentage of fat in your body, they will emerge.

 Remember that training abdominal muscles is different from that of others. If you work for biceps, you probably do 3 sets of 10 reps for a few different exercises. For the lower abdomen, you should do a special series of exercises with little rest in between. It is called circular abdominal workout.

 Here are some of the best exercises to load the lower part of the abdomen:

1. ''Walk''
 Lie on your back and place your hands under your buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel that your muscles are tense. Then remove one leg below, so as to be a few centimeters from the floor. Hold for a second, then return leg to starting position. Do this with the other leg. Alternate them in this way and do 10-20 reps of each.

2. ''Inverse'' crunches

 Lie on your back with your hands under the buttocks. Lift vertical feet, then bend your knees an angle of 90 degrees. Set the abdomen in a position where you feel that your muscles are tense.

While keeping your knees at the same angle, slowly remove your foot until you reach a few inches from the floor. Then move your knees to your chest and tighten your tummy while doing this. Repeat.
  
3. Raise legs
 Lie on your back with your hands under the buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel tension in the upper abdominal muscles. Then remove the legs so that they are just above the floor. Hold this position for a few seconds and then return your legs to the vertical position. Repeat.

All three exercises are part of the best possible workout for the abdominal muscles. If you have back problems in performing them, you should seek medical attention.

Is it effective treatment with cold water?

Taking a 20 minute cold bath after exercise sounds more like a punishment than a relief for muscles. Fact: many athletes rely on therapy with cold water to relieve painful muscles after a workout.
Scientists question the efficacy of therapy.

 A cold water bath, also known as cryotherapy, is a therapy which takes from 5 to 20 minutes at a water temperature of 10-15 degrees Celsius. In most studies, all the time spent in the bath, but in some rare cases be allowed the participants to come out of the water.

Researchers found that the bath with cold water reduces muscle pain by 20% and recommend them than to relax or do nothing after a workout. The only effect of the therapy is that released the muscles  from pain. Therapy does not make muscles stronger.

Leading researcher at the University of Ulsar Dr. Chris Kleykli said: "Immersion in cold water lowers the shock in the body. Need to make sure that people are not exposed to harmful therapies, submerged in cold water for a long time. Take into account that these studies were conducted with experienced athletes.

 Treatment with cold water should be avoided by people with heart or circulatory problems. Into consideration must be taken and water quality. Hardly anyone wants to sit in water, which previously sat another 15 sweaty men with wounds and scratches on the legs.

5-week program for relievo

We present to you 5 weeks of condensed power-aerobic program that is guaranteed to become embossed and muscular than now. What distinguishes it from other programs is the intensity. It will grow - not as a burden but rather as an implementation of advanced training techniques. And the degree of change that will finally see, you only depend on your perseverance.

Always start with a 5-10 minute warm-up, followed by gentle stretching of the working muscle group. Series and repetitions are pyramid principle "slightly worse" - the first in the majority with small weights and heating, working with heavier weights, selected so as to reach the failure of the prescribed number of repetitions. (Note: you usually do warm-up before heavy sets in the first exercise only one muscle group - not all exercises require heating.)

Gaining weight and maintaining it during the program for relief is important - muscle is metabolically active and burns calories even at rest, so the more muscle accumulate, the more efficiently your body will burn excess calories.

Weeks 1-3. In these workouts you have 3 consecutive days (each once a week), focusing every time on the abdomen. Observe proper performance, smooth tempo and speed, pump at the point of peak contraction, descending under control and avoid inertia. Rest 60 seconds to small muscle groups (arms and shoulders), and 90 seconds for the big ones. Relax you more, train more like power triboets than a bodybuilder, which is contrary to the objectives of this program. Added advanced techniques that are performed in the worst series of one exercise for each muscle group (eg drop series in one exercise for back and forced reps on the chest). Some of them require a training partner - if you have one, use a different technique. There is also a new feature - an exercise in choice for each training day. Decide which part of your body type you are working on that day, needs more attention, and add exercise choice, which is not mentioned in the program. But note that it already on the verge of overtraining. 

Week 4-5. The intensity and the weights are strengthened by dividing the body 3, and a 2-training, and each of them is performed 2 times a week (a total of 4 weeks). Intensity increases: move from exercise to exercise and run a series of faster, resting only 45-75 seconds between sets. Finally add advanced techniques in two classes at selected muscle groups to workout is on the verge of rejection. The objective is two weeks to raise the body's metabolism. If you do not sweat so not doing enough.

In the continuation of the article itself and expect training split with detailed exercises, sets and reps. 

Chocolate milk for muscle recovery

Chocolate low fat milk helps athletes to quickly recover their shape after heavy workouts and maintain muscle, according to physiologists from the University James Madison.

The players involved in the experiment for a few weeks after they drank intensive training chocolate milk instead of other beverages. Physicians have found that after consuming chocolate milk levels of creatine kinase in human athletes has fallen.

The results show positive effects of chocolate milk for recovery of damaged muscles after waning sports training. It has many advantages over other sports drinks due to high levels of nutrients, say U.S. doctors.

According to them after exercising one or two cups of milk, rich in protein, strengthens muscles and reduces the damage caused by exercise. Nutritionists advise to drink three cups a day, skim milk, regardless of the level of physical activity.

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.

Dips on a bench

Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Beginner
Movement: Pushing

Method of execution

➡ Sit on a bench and propped his hands to the body.
➡ Place your feet on the floor / second bench of the width of the pelvis.
➡ Raise hands on and displace your body forward slightly, tighten the muscles ofyour back and pull the shoulders back.
➡ Sit down with only moderate speed until your elbows at right angles.
➡ While descend, keep your spine vertical and push the elbows back.
➡ Return the starting position.

Variations

You can put your feet on the second bench to be more demanding exercise. If this option also gets too easy, then let your partner at the gym to put weight on your lap.In this case, not necessarily someone to monitor during exercise.

Is there pain, no growth

If at the beginning of your workout appear sharp pain in the shoulder, elbow or knee and then gradually decline (may even disappear) after several series to reappear a few hours later, you probably have tendonitis.

Every serious practitioner had, has or will have it at some stage of his career orlife.

Tendinitis is the most common injury congestion in weight training - up to 12% of the total number of such injuries. Because of its nature, such training is repetition and you can easily see how they arise. But that lifting weights does not mean you will get injuries. It is guaranteed to prevent tendinitis and, if necessary, treated them before they confuse your workout.

Precautions

Luckily easily avoid tendonitis if you follow the following rules:

1. Before training do 5-10 minutes total heating of the body - in exercise bike or treadmill.
2. Heat and muscle group that will train.
3. Perform work series with perfect technique.
4. Soothe your muscles that you trained with 3-5 minutes total exercise.
5. Finish the workout with stretching of the trained muscle
6. Follow the rule "10%": do not increase the burden hardest working series with more than 10% from the previous workout.
7. Break muscle group should be at least 24-48 hours
8. Frequently changing exercises

Treatment

If tendonitis occurs fight against him include:

1. Active rest the injured muscle group, avoiding movements, increasing pain, and practicing other muscle groups.
2. If the injury is acute (new), apply ice 1-2 times a day. If chronic back - apply thermal therapy (heat) 1-2 times daily.
3. Take preparations containing glucosamine, chondroitin and msn.
4. After 5-7 days, start gentle stretching of the tendon once a day. You can begin and gain his lifting very light weights.
5. Gradual return to normal activity, but do not forget the precautions!