Caffeine + L-Teanin = Perfect mood and focus

 Caffeine

Caffeine intake will give you quick energy burst before training, but also can increase muscle strength. But studies have shown that caffeine, even at doses of less than 100 milligrams, also raises awareness, improves concentration, memory and overall cognitive function.

 L-Teanin

You may know this amino acid as a component in tea that relaxes the body. Many people use theanine to relax at night. Taking theanine anytime of the day can stimulate brain function. A study published in cash from American magazine "Appetite" in 2010, found that when people consuming tea with caffeine added theanine, are significantly - better in cognitive tests.

 How to combine them?

Take 100 to 200 milligrams of caffeine and 100 to 200 milligrams of L-theanine at any time of the day you need to stimulate brain function - during the operation when learning or before gym to improve your focus during exercise.

Training according to your blood group?

There is hardly anyone who has not heard of the famous diet according to blood type. Now, however, the horizon rises and its fitness for - four training approach designed for the representatives of each different blood type - A, B, AB and 0.

According to Dr. Joseph Christiano - one of the authors of the program The Blood Type Workout, each blood group is a powerful genetic fingerprint that determines the chemical reaction of the body not just the food that a person consumes, but also to physical exercise, which he causes on your body.

Although fitness philosophy of Dr. Joseph Christiano on the selection of training depending on the blood group, still faces a lot of skeptical sports fans, it definitely has its logical sides. Here is what recommendations contains:

Blood group 0

Peculiarities

In its genetic structure, the representatives of blood group 0 are close up to the cave men and women who spend their days stalking and hunting of wild animals. As they often had to react quickly to protect themselves from sudden attacks of predators, the morphology of these prehistoric people were characterized by extremely strong, muscular and well-developed limbs.

The most suitable type of workout

Just like their supposed ancestors, people with blood type O. usually distinguished athletic bodies and very strong arms and legs. Most effective in their physique appear as high-intensity interval training cardio series or plyometric exercises. Because holders of blood group 0 are often used as a kind of training emotional release for them they are a very important factor in coping with stress and bad moods than they are with the representatives of other blood groups.

Recommended diet

People with blood type O. should avoid consuming too many processed carbohydrates and the intake of dairy products. Appropriate for them sticking to a diet similar in its nature to the principles of the Paleo diet.

Blood group B

peculiarities

For ancestors of people with blood type B are considered nomads who are constantly on the move and always traveled in compact groups.

The most suitable type of workout

People with blood group B best reflects the practice of team sports, cardio moderate loads, cycling, tennis, and strength training.

Recommended diet

Representatives of blood group B is one of the few genetically favored people who can smoothly enjoy all kinds of dairy products. Well they reflect more meat and fresh fruits and vegetables.

Blood group AB

Features

DNA atoms of people with blood group AB is a hybrid and as such, it contains elements of both the characteristics of the A and B blood groups.

The most suitable type of workout

Holders of blood group AB are prone to obtain stiffs in muscles and joints due to high-intensity cardio sessions, so a more appropriate option for them is a friendly exercise like long walks, jogging, golf or dancing. Because the members of this blood type are often prone to the accumulation of inner anger and aggression fruitful will affect them and relaxing activities with yoga or tai chi.

Recommended diet

Less red meat, moderate amounts of dairy products and emphasis on fruits, vegetables and whole grains.

The power of garlic

Garlic ranks as the one of the most powerful remedies for the body of all time. Such as efficiency and health benefits, it rivals even some of the conventional drugs of the 20th century, including laboratory antibiotics.

Garlic as an exclusive drug in natural form

Known for 3500 years throughout the world for its curative and preventive properties, garlic is now being rediscovered by scientists. Researchers have found that it contains over 400 different chemical compounds and components that enhance health. This is a natural pharmaceutical treasury.

The decomposition of allicin in garlic causes the release of most of its chemical components. This happens mostly in the crushing and chewing raw garlic. Powerful sulfur compounds in garlic and kill inhibitirat astounding variety of bacteria, viruses, molds, fungi, parasites and worms. They work within the vital body systems such as circulatory, digestive and immune. Promote detoxification, cleansing the organism, reducing blood pressure, strengthening the body and healing of various diseases. All in all, garlic helps to achieve good health.

What can garlic? Short list:

➡ neutralizes respiratory diseases
➡ helps in the battle against cancer
➡ kills herpes upon contact
➡ cleans the blood
➡ Acts as an antioxidant
➡ detoxifying
➡ lowers blood sugar
➡ Lowers Cholesterol
➡ Treat HIV / AIDS infections
➡ Strengthens the immune system

➡ very important for bodybuilders: helps to increase testosterone levels

Remarkably, scientists such known institutions, such as the Mayo Clinic and Loma Linda University Medical School in California found that garlic can be effective and show promising results in the treatment of certain diseases of the dreaded nowadays such as coronary heart disease, breast cancer, and HIV / AIDS infections. Garlic compete with larger conventional antibiotics as an effective killer superbugs such as Streptococcus and Staphylococcus, which are extremely dangerous and resistant to many antibiotics. Quite bacteria can develop resistance to antibiotics such as penicillin, tetracycline, vancomycin and others, but can not cope with garlic! Also, while conventional antibiotics destroy intestinal flora, garlic does not.


If anything can be called a "miracle drug", it is the garlic!

3 types of food that lower cholesterol

 Soluble fiber

Soluble fiber can be found in oats, beans, barley, prunes, bananas and many other fruits. They limit the absorption of cholesterol in the bloodstream, and thereby reduce its overall level in the body. The daily recommended intake of fiber is 5-10 grams. About a cup and a half of oatmeal contains about six grams.

 Nuts
Nuts contain polyunsaturated fatty acids, which also limit the high level of cholesterol in the body. Walnuts, almonds, hazelnuts, peanuts and some pine nuts may help you a lot. Nuts, in particular, are known that support the healthy blood vessels. Research has shown that even a handful of nuts can reduce the risk of cardiovascular diseases. Avoid salted or candied nuts, eat them raw. Do not overdo it, because they contain a lot of calories.

 Omega-3 fatty acids
Omega-3 fatty acids, found in certain types of fish are considered to be the best option in the fight against cholesterol by many. The risk of blood clots and high blood pressure is usually reduced by the consumption of these fatty acids. We recommend at least 2 meals of fish a week. Highest levels of omega-3 fatty acids are found in the following species: mackerel, trout, herring, sardines, salmon and halibut.

Baking is the best option for the preparation, in order to avoid additional saturated fat and get healthy food. Those who do not like fish can acquire omega-3 fatty acids from flaxseed oil or as a dietary supplement capsules.

Unless you are at serious risk of heart disease, or have high cholesterol levels, the overall change in your diet may be too extreme. You can make enough swapping "bad" foods for "good" when you know how to differentiate them. For example, you can use nuts in your salad instead of meat and cheese. Replace the steak with smoked salmon for some time, you will not regret it.

Training with elastics

One of the most effective appliances for functional workouts are rubber bands.

Resistance bands come in many different shapes and sizes but all have the same qualities. They provide a wide variety of loads and a large percentage efficiency.

Training elastics allow greater flexibility in the exercises, while burdening many different muscle groups. The exercises can be done from different angles and under control, which can not happen when training with free weights.

At trainings you can tie them around your ankles or knees, the load on the lower part of your body will become quite solid. With bands shall be achieved good healing in the thigh and strength endurance.

They also have a very good impact on the torso. With them you can easily take twisting of the abdominal muscles as the best machine can not provide you.

Another benefit of the bands is that you can adjust your training speed. If you want to train explosively - bands are the safest tool for that.

With training elastics are straighten various problems with stability. These can fix lost balance.

From the side of the price they are also very attractive. With a little amount set aside, you can buy several types of difficulty bands, which at the same time take up much less space than dumbbells and are easily portable.

Big difference between trainings with free weights and bands is the point of greatest stress. With dumbbells for example, they put it at the beginning of the movement. At bands is in the final stage - when stretched. This way you build muscle from a different angle and it becomes even more robust.

Training with Bands are a great benefit to all practicing martial arts as much help to build speed and explosiveness.

Bands load not only nerves and muscles throughout the body in a more efficient way, but also aim at fast twitch muscle fibers for more speed. According to some studies, loads of bands are more effective and plyometric training for combat sports.

Besides martial arts, bands can be additionally for your workouts to increase muscle growth.

If the sport which you are practicing requires speed, athleticism and explosiveness, you must try workouts with bands for greater efficiency.

Workout for beginners on boxing bag

Fighters do not need gym equipment to keep your body in good shape, but only boxing bag. It is ideal for building strong punches, while burn fat during intense workouts. This workout is ideal for entry in the form of beginner fighters.

 Do the following exercises one after another. Then a rest 30 seconds. Then proceed 5 rounds.

 1. Five low kicks, then five high kicks. With your right leg strike into the bottom of the boxing bag (imagining that hit the legs of your opponent) five times. Then strike the top of the boxing bag (imaginary aim for the head).
  
2. Same as above, but with the left leg. 

3. Twenty straight puches (alternating left and right hand).

4. Five left hook and then five right.

5. Five strokes with the knee, while every stroke change the legs. Wrap the boxing bag with your hands as if he were the head of the opponent and strike with the knee in the sides of the boxing bag.

 To avoid injury, always use bandages or gloves when working on the boxing bag.

Road to Success

Stagnation in development - what should we do?

How often do you hear train in the gym to complain that they train hard and give everything, but the results are unsatisfactory, and their muscles barely growing. There is hardly anyone who has not fallen in a similar situation. But this is no reason to give up, because these linger are the norm. Usually they do not last long and in most cases can be saved with just a small change in your training or just rest it a few days. Unfortunately, many practitioners do not pay attention to the fact that there is no development, and continue to train so forever. When a few weeks to become stagnant in several months, then you should seriously look at his training regime.

Success in bodybuilding depends on many things, such as training in the gym usually go for the most important part. Although this is the foundation, many other adverse factors can be fatal to your success. When you decide to change your workout, take a look at things and outside the hall. Never forget the importance of diet, rest and carefully listen to what your body says.

Outside the gym

Muscles can not grow no matter how you train, if you do not give them time to recover and proper diet. Additives are particularly useful, but by themselves will not do wonders, so I called and additives. Eat a variety of foods as possible less processed in order to secure a sufficient amount of vitamins and minerals. To obtain the necessary energy to exercise and increase muscle, eat enough calories, the adoption can be divided in the right proportions of proteins, carbohydrates and fats.

Rest

Along with exercise and diet break is the third major part of the success formula. Contrary to what many practitioners believe it is the muscles grow when you are resting, not until they were loaded into the hall. Training depletes muscle, it hurts them and makes them weaker. Giving them enough rest and food to restore your body to recover and grow stronger. Without the break that will not happen and your workouts will not only be ineffective, but will most likely end up in a hospital with serious injuries and muscle injuries.

Listen to your body

Essential part of the good rest is to listen to what your body tells you. Neither the doctor, and even your own mother does not know exactly how you feel. In the beginning it will be difficult to understand what is trying to tell the body, but over time will begin to count all signs that your body is constantly sending you. Sometimes it will need rest, sometimes you will want a heavy and intense workout. You should try to decide what and when you need it.