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

5 best exercises with its own weight for women

Bodyweight exercise burn unwanted fat and calories and destroy in the most convenient way - without requiring any fitness equipment or special specific space for training. This makes them an ideal tool to keep fit and tight body even during the summer holidays or vacations out of town. The next five exercises work complex  on sculpting the most important parts of the female body, and their performances will not take you more than 15-20 minutes. At least, so you can allocate even in summer mode, right ladies?

1. Spiderman pushups (Spiderman push-ups)
 
Invariably in the list of the best complex exercises with its own weight, spiderman pushups commit to both muscles in the abdominal area and those located in the lower and upper body. Moreover, their implementation requires the maintenance of a constant balance - something that makes each repetition most challenging and difficult.

How to perform Spiderman pushups:
 
1. Take a Stand as an ordinary push-arms, placed over a width slightly greater than that of the shoulders.

2. Bend your elbows down, to approach your chest closer to the ground while bending your left leg sideways, trying to touch or at least approach as close as your left knee to your left elbow.

3. Return the arm and leg in the starting points and repeat the same movement, but on the other side (the right knee and right elbow)
4. For best effect - perform 2-3 sets of 10-12 reps

Video illustration of the exercise:

2. Squats with pulses (Body-weight squat with pulses)
 
Many ladies look with distrust to squats because they they seem too simple as a performence to have a discernible effect on tightening the thighs and buttocks. In fact it is the opposite - if implemented correctly (keeping your back straight, weight - equally distributed between the front and back of the foot and without lifting your heels throughout the movement) Squats with its own burn more calories than you ever imagined. This is because they efficiently loaded some of the major muscle groups in the legs. Adding a small ripple in the bottom of the movement even makes saying goodbye to fat in problem areas even express.

How to perform squats with pulses:
 
1. Stand in the upright position with your feet shoulder-width apart and slowly begin to squat down.

2. Stop movement when your thighs reach a position parallel to the floor

3. From this starting position slightly to move up and down (the amplitude of the movement should not be larger than a few centimeters)

4. Make ten such pulses before you stand up to the starting position

5. For best effect - perform 2-3 sets x 15-20 reps

3. Burpee
 
If ever you already happened to make burpees, you must be well aware of because they have a reputation as one of the "most hated" exercises in the world of fitness and CrossFit. Movements during the burpee fire to the heights heartbeat just for negative short time, which is quite logical in view of the involvement of each body part. You will not save it and we will alert you that the burpee is among the most difficult exercises with its own weight - but even worth the effort and it is easy to see when uploading scale.

How to perform burpee:
 
1. Stand in the upright position with joined one to the other foots.

2. Squat down, place your hands in front of you on the ground and at the same time push your legs back to rebound.

3. Do a pushup.

4. Stow your feet back toward your hands, return to squat position and then jumped up with raised hands high above your head.

5. Land lightly on feets and repeat the whole movement again.
6. For best effect, try to do 3-4 sets, each lasting about 30 to 60 seconds

Video illustration of the exercise:

4. Forward lunge with kickback
 
Lunges are absolute kings in exercises to tighten thighs and buttocks. As such, aristocrats, they have some claims, such as that in a few series with them will feel a stretching and mild pain that can not disappear and on the next day after training. All this, however, is in the order of things and there is no cause for panic. Due to the fact that, when the body attacks carried greater range of motion, and the emphasis is on both quadriceps muscles and on smaller muscle groups in the buttock. Lifting up one leg after getting up from the lunge has a great effect on the clamping and rounding of sexy butt, and even causes burning extra calories.

How to perform lunges with rising your feets back:
 
1. Take a big step forward with your left leg and bend both legs down while forming an angle of approximately 90 degrees. Try to distribute the weight evenly between the leading leg and the one which is left behind and keep your upper body upright well.

2. Begin to straighten up as transferring the weight over your left foot and lift your right back as possible higher. Then lean forward again and make another attack.

3. After making a number of repetitions of the same series, replace the leading leg and start with the right.

4. These lunges can be performed as only its own weight and with a dumbbell in each hand. In the beginning, the body may take a little hard to keep up with maintaining balance and balance, but once you get up to speed slippage will stop.

5. For best effect, do 2-3 x 15-20 repeat for each leg

Video illustration of the exercise:

5. Pull-ups / Chin-ups
 
When you have reached a stage of physical training that has already thought about the inclusion of more serious exercise, it certainly pull ups are just for you. Whether you run a normal grip, cult, with joined palms and wide apart, for calling someone actually raises whole 94 percent of total body weight, which certainly sounds a little scary. However, the results achieved by regular practice of this exercise is phenomenal as it moves at developing multilateral largest muscles in the upper body. Know from us that - one of the shortest paths to the beautiful sculpting of the back, shoulders and arms passes precisely through dialing.

How to perform chin-ups:
 
1. Hold hands for a stick over your head. Leave all the weight of your body to hang down and bend your knees slightly. For greater stability, cross your ankles behind one another.

2. Without swinging your body, bend your arms and start pulling them up until your chin is level with the level of leverage. Hold this position for a few seconds and begin going down to the starting position.

3. For best effect, try to do 2-3 sets x reps as you pass

Video illustration of the exercise:

Bulgarian squat

. 
Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, gluteusi, glutes
Mandatory Equipment: dumbbell / barbell
Level: Advanced
Movement: Pushing

Method of execution

➡ Place the bench across on one of the mirrors in the club bar to select the required weight;

➡ Pose with no weight and do two or three iterations to make sure that your position is good;

➡ Step with two feet on the floor, grab a barbell squat (not just bending) first put it on the chest, and then lift it behind the neck. Place the support leg on the bench;

➡ Lower until your hip is aligned with the knee of the working leg;

➡ Down slow speed, stop smoothly;

➡ Begin rising gradually until you return back to the starting point 3.

  
Note!

➡ Avoid sudden movements, especially when descending;

➡ Do not crush the knee on the floor;

➡ Do not bend, keep the body upright;

➡ In the embodiment, your entire foot to the floor, i.e. Your weight should be evenly distributed;

Top 8 exercises for weak and tight butt

8. Squats

7. Quick squats 
The goal is to perform classic squats as you faster. Start with a series of 10 and increase the number every day.

 6. Running
There is no better way to weight loss from running. Since it uses the muscles of the entire body.

5. Jumping 
Jumps are best suited precisely to tighten your butt. Do with legs apart and arms stretched up.

4. Weight lifting 
Place the dumbbells in front of you and standing position raise them up.

3. Cycling 
Cycling is great exercise for your butt and legs.

2. Swimming 
Swimming stimulates and tightens the muscles of the whole body, especially the butt.

1. Climbing stairs 
Climbing stairs is ideal for tightening your butt, especially if you upload them through one.

15 minute workout leg by the method of Tabata

"Tabata is a type of high intensity interval training (HIIT). Any exercise can be introduced into this method (squats, push-ups and pull-ups are the most popular). Primary structure of this method is 20 seconds intense exercise (maximal effort / max reps ) with 10 seconds rest, and so 8 rounds, "says Lanier.


Here is the workout for the lower body Tabata method:


Exercise 1: 250 single-bounds on a rope or 100 double (as with a jump rope passes twice under you)

Exercise 2: Tabata - squats
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 3: 250 single-bounds rope or 100 double

Exercise 4: Tabata - walking with attacks
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 5: 250 single-bounds rope or 100 double