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

Morning workout - advices

Training early in the morning on an empty stomach is effective if you want to get rid of excess weight, improve your fitness level and endurance. Very useful in the summer, because avoiding the hottest hours of the day. May at first be hard, so observe the following tips to help you wake up early to prepare and give the best of yourself in the morning practice.

 Getting up early in the morning, but how?

Prepare yourself for getting up early in the evening. Planning is key to success in every sphere of life, including fitness. Before you go to bed at night preparing everything for morning exercises - sports clothes, shoes, and everything you need for your workout. This will give you time in the morning to focus on exercise and enjoy them.

 Provide enough sound sleep and rest. If you do not, I guarantee it will affect your performance, but the lack of enthusiasm and fatigue will affect your whole day. Insomnia leads to low productivity. Strive to sleep at least 8 hours straight through the night and you will achieve excellent results in the morning series of exercises. Would be great if you could provide a short afternoon nap for additional recovery.

 As for morning alarm to many people before they wake pressed the off button unknowingly. Get out of bed as quickly as possible, as you hear the alarm bell. One trick is to let the clock or the phone away from your bed so you will have to get out of bed if you want to stop the alarm. Then do not go back to bed or later you will regret.

Once your body is rested 7-8 hours, it was pretty dehydrated. To play sports without being hydrated leads
to premature fatigue and dizziness. Therefore as soon as you become, drink at least 2 glasses of water. During exercise also secure enough water.

 Workout in the morning on an empty stomach?

Eat 15-20 minutes before workout. For example, banana, peanut butter, or other dessert energy food to boost your metabolism and provide energy for your workout without causing problems.
  

Here are some simple strategies that will improve the program for training in the morning.

Massage with honey for cellulite

Almost no woman who does not dream to get rid of cellulite. Today I will tell you about a simple but very effective way to get rid of "orange" skin - honey massage for cellulite. The fact that you can do them at home, makes it an invaluable tool in the fight against cellulite.

  The positive effect of honey massage can be felt immediately. It has a soothing effect on the mind and body and fill you with energy. Here are his benefits:

• Removes toxins 
• Calms the entire nervous system
• Improves blood circulation and metabolism 
• Improves lymph flow 
• Cleans, hydrates and softens skin, improves her elasticity 
• Reduces cellulite, gives tightness to the body and tones the skin
• Removes mental and physical fatigue 
• Purifies the body, increases immunity and the body's ability to cleanse itself of harmful substances 
• There smoothing and rejuvenating effect

 What do we need for the massage?
You need liquid honey, the only condition is not candied. In addition to honey you can use essential oils to enhance the anti-cellulite effect.

 How to make honey massage?

Rubbed honey on the skin (about 2 tablespoons) with dry hands, touching hands tightly and peel off. Gradually, these movements must become stronger. This creates a vacuum effect, which is not very pleasant, and will redden the skin for a moment, but it is very effective against cellulite. If you have time you can warm your skin as do five minutes beforehand ordinary massage.

 Honey massage do 10-15 minutes or until the honey turns white. Then wash with warm water the skin. To maximize the effect of clearing toxins from the skin to allow the rest of the soaps, lotions for 10-12 hours. Take a shower, but let's just water.

 Honey massage - effect

For the greatest effect honey massage should be done about 15 times on alternate days. The effect depends on the quality of the honey. The higher is the quality, the greater will be its medicinal effect. This type of massage is not recommended if you are allergic to honey, you have varicose veins or are pregnant.

 Honey massage is juicy to be one of the most effective tools in the fight against cellulite, by itself, is not enough. Besides massage is necessary to improve your diet and exercise regularly. Combine these three things and will soon see a decrease in cellulite.

 
 

Exercises in the summer - advices

Hot summer days are often the reason to get rid of the exercises at home and jogging in the park. Consider the following few tips and you will do regular workouts even during the hottest summer days.

 1. Determine the time for exercise, so to avoid hottest part of the day - avoid doing cardio exercises for weight loss between 10 am and 6 pm. The best time to train in the summer is in the morning before sunrise, when it's cooler weather or in the evening after sunset.

 2. Drink water - drink plenty of water to avoid dehydration. Even if you are not thirsty to drink water. Especially noteworthy are the various sports drinks that obtain such minerals and salts.

3. Dress appropriately - wear light and bright sports team.

 4. If you exercise outdoors, protect your skin with sunscreen lotion - required at least factor 15, wear a hat and sunglasses. Apply the lotion 20 minutes before going out. It is also good to focus on foods rich in antioxidants.

 5. If overheating, pour with water head and body.
If you feel discomfort, despite these precautions, stop training. If symptoms persist, consult a specialist.

 The exercises in the summer are not the most pleasant. Be smart and train during the cooler parts of the day with a suitable team and enough water. Above all, listen to your body and have fun!

SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.

 

 

Water yoga

Water yoga is one of the newest forms of yoga. Practicing with her in the pool. Aquatic environment makes it easier to perform the asanas. The duration of the posture in certain posture is also time-consuming, due to the hydrostatic pressure and buoyancy. 

Muscles and joints are strengthened and improved the metabolic processes in the body.
 
This type of yoga helps in arthritis, multiple sclerosis, obesity, chronic fatigue syndrome, fibromyalgia, etc.

Compared with other types of practicing water yoga is much more friendly and gentle to the body, which makes it suitable for pregnant women and people from third.

The water temperature and the time spent in it are important. When administered postures for plasticity, flexibility, stretching, meditation and breathing techniques, the temperature may be from 30-35 degrees, and the length should not be more than 45 minutes.

Water is a good conductor of energy and filled with positive and new energy, which improves the emotional and health condition of the body.

Tai Chi

For people having a sedentary lifestyle, and those who want to start exercising but do not know where to start, the idea of ​​heavy exercise can easily send them straight to the couch. If the thought of load, strain and discomfort during exercise you do not like and makes you retreat to the safety of the couch relaxing with tea and donuts, the tai chi may be for you.

 Tai chi is an ancient Chinese martial art practiced with as much softness in the muscles, unlike other "hard" martial arts such as taekwondo and kung fu that cause muscle tension. Postures done in a smooth motion, and they resemble the movements of martial arts seemed done under water.

For those who are familiar with Tai Chi, is a common misconception that it is only good for the elderly. While it is a popular form of exercise among the elderly, especially in China, tai chi is found useful for the health of young people, as well.

Benefits of tai chi are: 

• Relieves anxiety and stress 
• Improves balance and coordination 
• Relieves arthritic conditions 
• Relieves muscular tension 
• Protects the joints from stiffening 
• Corrects bad body posture 
• Reduces fatigue 
• Increases flexibility and endurance 
• Improves cardiovascular health 
• Improves sleep

While tai chi is beneficial for all age groups may be particularly attractive to people in older age. Slow pace, relaxed poses, simple movements make it easy and routine physical exercise for people who are elderly or have a chronic disease. Besides being easy to implement, it is particularly useful for health.

 In a study conducted in 2006 found that tai chi helps improve balance, muscle strength, endurance and flexibility in just 6 weeks. Further improvements can be seen after 12 weeks. Researchers concluded that tai chi is a powerful intervention that can reverse some functional limitations and to help people live better.

 Another study found that tai chi improves the function of T cells. T cells are crucial to the overall strength of the immune system.
 
Brisk walking is a popular type of exercise among many people, especially the elderly, but it can be good for health to deal with tai chi. Researchers found that tai chi is more effective than brisk walking and includes some fitness improvements - strength of the legs, flexibility, balance.
  
The benefits of tai chi are clear - it may be useful for physical and mental health, no matter how old you are and what you have physical abilities. Much more useful than a cup of tea and donuts on the couch.

Water and the water content

How many times have you heard the recommendation to drink at least 8 200-gram cups of water a day? And just for good health - bodybuilder should drink more.

 

Maybe thirst that makes us to drink water? Or beverages with caffeine, which can not give up, cause dehydration?

Scientists say the man needs an average of 16 glasses of water a day, and women 11. But this amount includes all fluids that you consume during the day incl. soda, tea, coffee, milk, even alcohol (if in moderation, of course). And do not forget the humidity in different types of food. After all there are large variations in the calculation of daily water needs, depending on climate, activity level and how intense sweat. All this makes the recommendation in early ancient right. When you take everything into account here, most people would be great if you just drink water when you are thirsty.

 For bodybuilders, however, is different. For them, it is generally recommended higher intake of water (3-4 liters, and even more for some) day. Water has no calories, but strengthened. This means that when you are on a diet will make her better when you drink as much water. In addition, some supplements like creatine a cell filling effect which requires extra water. A sharp and intense training further enhances the need for it. So if your goal is to remove fat or upload muscles, drink water without thirst upload tell you when.

Remember that taking decent amount of water by certain foods. The table below gives you an idea of ​​just how much water can agree with most consumed.

Cucumber (1 large) 1.25 cups water
Watermelon (1 medium slice) 1.1 cups water
Cup chicken soup 1 cup water
Corn (1 cup) 0.9 cup water
Salad (a half cup) 0.9 cup water
Cup nonfat yogurt 0.8 cup water