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

3 exercises for strength in torso

1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.

2. Plank
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.

3. Cobra
 Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.

 

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.

MMA flexibility, strength and endurance with UCMMA champion Oli Thompson (Video)

Conditioning workout that will offer you today is a curious mixture of more or lessknown practice imitating animal movements for stretching and flexibility, which at first glance seem a little odd but surprisingly effective and require no equipmentother than your own body.

The most powerful man in Britain (Britain's Strongest Man) 2006 Ollie Thompson,who after retraining in MMA fighter in the heavyweight asset has 10 wins and 5 losses, rising UCMMA champion in 2011 before saving short and inglorious part in the UFC (2 losses in his career, in 2012).


Here's how it all looks on video, shown by Villa, Thompson and editor Men `s Fitness Nick Hatchings:

7 fantastic low-carb foods that help you lose weight faster

There is a dispute between the people of the fitness community as to which is the best diet food in removing excess weight. To achieve its goal, beautifully shaped body, it must apply the three basic fundamentals, strength training, cardio and proper diet.

After reading this article, you will be aware of some useful things that will help you get rid of a lot of fat. Will direct you to some of the best low carb foods that you can easily include in your diet and thus improve your metabolism and make your body fat furnace. Very soon we will say goodbye to unwanted belly fat.

 

  Fish

Remember how your mother used to say that the fish is very useful? Well, she was right. The inclusion of fish in your diet would be a wise decision, as it contains lot of protein, a little fat and lots of omega-3 fatty acids, which are very useful for you. Try adding tuna or salmon to your diet as they contain a lot of iron, which helps prevent anemia. There are many different ways to cook fish in a healthy way.

 

 Clams

How about clams? Make sure you are not allergic to them. Turn shrimp, oysters and mussels in your diet. Eat them moderately, about 3 times a week. They are delicious and easy to prepare.

 

 Protein shake

Protein shake - can be consumed quickly and is super easy to prepare. It contains a lot of protein, vitamins and minerals. A shake usually contains at least 20 grams of high quality protein. High is because the absorbed quickly by the body. The best time to eat after a workout or immediately after getting up. 

 Eggs

Next on the list are good, old-fashioned eggs. Do not underestimate them. They contain a lot of protein, and the protein has no cholesterol and fat. Eggs have a complete amino acid profile and can be prepared in many ways.

 

 Beef

Follows pure beef. It contains less fat, lots of protein, iron and vitamin B12. It has creatine, which is extremely valuable for the body as it helps with power and all kinds of intense training. Prepare it with lots of vegetables.

  Cottage cheese

Curd is a great low-carb meal. It contains a lot of protein and a food of champions! Than 100 grams curd receive between 14 and 20 grams of protein and fats, and carbohydrates to a minimum. You can eat her just so easy and convenient.

 

 Vegetable salads
Do not forget to vegetable salads! They should be an important part of your diet. To be a healthy salad, vegetables should be dark green and colorful. Do not overdo the spices - use olive oil, vinegar and salt minimal. Cucumber, tomato, carrot, radish, cabbage, lettuce, they are useful for the organism. You can add boiled eggs and slices of chicken breast.

 

 Conclusion

As you can see, we turned you into a variety of foods that can fill your diet entirely. Combine them and distribute them to 6-7 small servings. If you do, you will have a great metabolism that will win the war on fat. To get maximum results, practice strength training and cardio.

The best exercises at home

No need to be a member of a fitness club to train fully.
You can burn calories and strengthen muscles without expensive coaches. Exercise at home with a fitness plan that does not require expensive equipment. Put on a pair of sneakers and find a little space to make a workout for the whole body.

 Calisthenics
To prepare a complete fitness workout plan that focuses on strength training, aerobics and flexibility. Add calisthenics exercises as part of training for strength. This includes jumps, lifting the lever, push-ups and bending. Such movements require little space and minimal equipment. In addition to building muscle mass, exercise to calisthenics increased and heart rate.
 Exercises for the main part of the body
Exercises for the main part of the body does not require equipment, you can even perform most of them barefoot. These activities power training improves posture, balance and stability, and give tone the abdominal muscles. Do exercises that train several of the 29 muscles of the main part of your body as a plank, crunches, glutes bridge.
 Jogging
If you have a treadmill or cross trainer, jogging is a great way to make your workout for the lower body while you raise your heart rate and burn a significant number of calories.
 Jumping Rope
Jumping rope is an exercise considerable effects that really shaped calves. Also works for the biceps with small circular movements. With or without jump rope, this is the perfect exercise if you have a small space. Face the challenge burn more calories with double skipping rope, jump twice as high and turn the rope twice for every jump.
 Weight lifting
According to the "American Council on Exercise" lifting barbells and dumbbells can provide you with the most effective way to gain power. Dumbbells are inexpensive and easily stored, you can work with them at home as well as in the gym. Start with basic movements such as rolling, paddling, side lift, presses and flaiys. Strength training with weights twice a week non-consecutive days.

Easy exercises with dumbbells - Part 1

Exercises with dumbbells improve strength and tone muscles. Not only shaped muscles of the arms and back, but also help improve posture and tightening of the abdominal muscles. Easy exercises with dumbbells.

 Why train with dumbbells?
Exercises with dumbbells improve strength and tone muscles in the shortest time. Struggling with hypotrophy. Improve posture. Helps tighten the abdominal muscles. Stimulate metabolism and reduce excess fat.
  With how heavy dumbbells to train?
The weight of the dumbbells are selected according to age, gender, level of physical fitness and overall condition of the exercises with them. Women's advisable to train with dumbbells from 1 to 3 kg to achieve an elegant relief, rather than brute muscle arms and back.
  How often to train with weights?
It is important to know the benefits of exercise with dumbbells come not so much from the weight and number of repetitions, as the frequency of workouts with them. It is recommended to gradually pass through different stages of loading. During the first 2-3 months is better to do 4-5 times a week while improving strength and tone muscles, and then reduce to 2-3 times a week to maintain the results achieved. Do not forget to shake hands after each exercise!