Burn slower train longer

Your choice of pre-workout carbohydrate can have a huge effect on your workout

  
 Why ? 

Slowly digestible carbohydrates will maintain low levels of insulin, which will help you burn more fat during exercise and to have a continuous energy. Adding a quick protein before your workout, and whey for example, will help to prevent muscle breakdown during exercise and accelerate protein synthesis immediately after the workout is over. Our view is supported by others.

 Research

National University of Physical Education in Taiwan exposed eight male athletes of the load to exhaustion during 2 separate training sessions. During the first they run three hours, after having consumed a diet rich in slow carbohydrates. In the second exercise they run three hours after they ate fast carbs.

 The result

As reported in the International Journal of Sport Nutrition and Exercise Metabolism, athletes were able to run almost seven and a half minutes longer after they ate slow carbs compared to workout before they ate fast carbs. The reason? Runners burn more fat for fuel during exercise when fed with slow carbohydrates.

 The lesson

Selective pre workout carbs wisely. Make sure that they are slow to absorb fruit, bread, pasta, oatmeal and sweet potatoes. This will help you to maximize your energy levels throughout your workout and at the same time to enhance fat burning. Keep fast carbohydrates (such as sports drinks) for post workout.

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.

That's how you have to train

GO HARD OR GO HOME 

I do not know what you think, but I'm slightly offended by the terms of outdoor sports that have emerged in urban parks. Do not get me wrong, of course, that something is ineffective it is better than nothing at all, but it does not have equipment that can be a real position of a trainee. Really, how many people are moving this way? Besides Japanese tourists and anyone else bored in the parkgrandfather. No, do not answer that.

Better see a good example of Ukraine where you can really go out and do her exercise if desired. Yes, what you see on the official monitors are really benches,pulleys, appliances for hyperextension and crunches and no, you're not mistaken, boxing ring. Airfares for Kiev run about 200 euros.

What to do with a lack of motivation?

During a research was carried out the following experiment. A group of volunteershas been set stereotype behavior of the elderly and then was amended speed of response, such as how leaving the hall where the experiment is conducted.

After this reaction time were compared. Entities which asked to behave likeadults, go slower.

For example, when there is a long tradition bodybuilders as promoters to useimages whose content helps to achieve high activity workout.

Maintain high motivation, feeding your subconscious mind with visual images of the body that you want to develop, and the efforts needed to achieve this goal.There are many professionals who are enthusiastic before each workout by looking at their performance. They see that they have lost there better than them and enter the hall with a strong desire to train.