The workout of Brazilian fitness icon Andreia Breyziar

For 16 years Andreia Breyziar is walking on the world's catwalks its phenomenal body, which in 2012 managed to bring her the prestigious title of WBFF Pro & International Fitness Model World Champion.

1. Side V-Oblique - 5 series x 20 

2. One-Arm Dumbbell Row - 3 series x 20

3. Barbell Bench Press - 3 series x 20 

4. Triceps Dip - 3 series x 20 

5. Barbell Curl - 3 series x 25 

6. Helicopter (dumbell or kettlebel) - 4 series x 15 

7. Bent Over Barbell Row - 5 series x 20 

Diversity training - the key to abdominal shaped "abs"

Change the weight and number of repetitions for the better development of the abdominal muscles

 Hypothesis

Most bodybuilders stick to traditional exercises for abs like crunches, lifting legs, etc. and make them about 20 repetitions of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.


 
 The research

The research team from Youngstown State University held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

 The result

Researchers surprised to find that whether the subjects were trained to stomach 3 or 6 times a week, the strength of their abdominal muscles haven't risen significantly.

  Conclusion
Training with the same resistance, with no change in the number of repetitions, leading to sluggish even when it comes to abs.

  Advice

Regardless of how many often you train your abs, the most important success factor is the diversification of gravity impedance and number of repetitions. Necessarily add weight exercises like crunches with weight,sit ups on machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate severity medium reps (8-15) and light weight (or no weight) with many repetitions (15+).

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.

Incredible power of caffeine

A recent study by scientists from the United Kingdom including 320 regular training athletes showed that converts about 400mg of caffeine 45 minutes before workout are 78% more efficient and productive than non use.

The study published in the newspaper "Strength and Conditioning" indicates that the subjects consumed caffeine before exercise were able to do two more reps in the series, compared to placebo.

We recommended intake of 200-400mg of caffeine before a workout or taking pre workout formula (nitrogen booster) containing caffeine 45 minutes before exercise to increase strength and endurance.

Adding a few more reps or the rise of a few pounds working weight can make a huge difference in how you look!

Three issues and supplements for their decision

1. Premature fatigue in the gym

Have you ever had one of those days when you're in the gym, doing one or two exercises and then feel broken?

The big fatigue at the beginning of training can be very discouraging, because despite the good intentions of breaking into the room your body has other plans.

The first thing to look at is whether your program is planned properly. If you are trying to do too frequently practice, it may give rise to problems. If not the case, then you should think about supplements.

Food supplement that you need:

One of the key molecules involved in the production of muscle contraction during exercise is creatine phosphate. This is the molecule that helps in increasing the level of ATP, which is used as a fuel source for each repetition, which make the room.

When the body does not have enough creatine phosphate to synthesize ATP, the fatigue occurs and you are no longer able to continue.

You can obtain such creatine in daily diet, but if you train hard, it will not be enough. By the addition of creatine supplementation, you really saturate the body and the production of adenosine triphosphate increases to the required level.

It is wrong to believe that you raise your strength at the moment by creatine. It will just help you to train longer and harder in the gym, which will stimulate your results.

2. Persistent muscle pain

It is normal to have some pain after a workout, especially if you are doing a new exercise while increasing repetitions or changed the entire training regimen. If you constantly feel pain over time it will ruin your efforts in the gym.

Do stretching exercises and cardio after your workout, which will help to reduce the pain, but if you still feel it, think about the food additives

Glutamine. Glutamine is a supplement that many people who train intensively should take to speed up the process of recovery between workouts so that you attend a gym regularly.

Glutamine occurs in the diet of most people with food, but it is better to be taken further by people who are actively engaged in fitness.

3. Lack of energy

Have you felt that you wasted all your strength and energy to get up off the couch itself on the way to the hall? Well, you're not alone.

In today's hectic world it is not uncommon because the fatigue at the end of a hard day, is something quite normal. In some cases you can skip workout as you will not be effective in the gym, but if the problem is more serious and permanent, it needs to think about a dietary supplement it's :

Caffeine. Try caffeine supplement for a quick burst of energy. So many people use caffeine every day without thinking that it could actually give them significant power and energy for your workout.


For best results, you should try to take caffeine before a workout.

200 milligrams is the standard required dose, but depending on the person, you may need a smaller or higher intake.

You can see some of the other energy products in the market. The choice is really big.

Conclusion


For every problem there is a proper solution, if you search for it. You should never give up and fail to workout before you check whether there is a way to deal with the situation.

5 foods that you should avoid because they are rich in sodium

Foods that are rich in salt, contribute to high blood pressure and other health problems, such as high cholesterol and even diabetes. Constant intake of too much sodium can expose you to the risk of cardiovascular disease and stroke. The American Heart Association says that you should aim for no more than 1,500 milligrams of sodium per day.

Foods that are rich in salt, cause the body to hold extra water in an attempt to balance the sodium in the body. This will prevent you from loosing weight. There are several products that should not be consumed in moderate amounts, or to avoid completely, in order to limit the intake of sodium:

canned soup

Even species that are said to contain less sodium are actually quite salty. In a vegetable soup can have more salt than the whole day norm. Look for soups that contain less than 400 milligrams of sodium per serving.

canned vegetables

Salt is added to canned vegetables in an attempt to keep fresh for a longer time. Fresh and frozen vegetables are a better option. If you have to eat canned vegetables, look for organic versions without salt.

Spaghetti and tomato sauce
In a can or a jar, whatever. Most of the species you will find in the store are filled with salt. This fact should not be overlooked just because the product claims to offer a useful amount of vegetables. It is better not to taste vegetables than to overdo it with sodium.

Macaroni and Cheese

A serving of macaroni and cheese provides you with more than 1,000 milligrams of sodium, almost as much as most people should consume in a day.

Barbecue sauce

Barbecue sauces not only that they are filled with sodium, but usually contain high-fructose corn syrup and other processed ingredients that just aren't worth eating. When they are used in small amounts, there is nothing wrong. But in many cases, we really go too far, which leads to undesirable consequences.

Many of your favorite meals, which you are enjoying with your family are in our list, but do not let it depress you. Instead of that consider the possibility to prepare some of these foods at home. If you have time then check in special stores that offer healthy products, organic and low in salt.

The best thing you can do is to avoid the processed foods. Head to the other options such as fresh fruits, vegetables and whole grains. 

Valerian for sleep

Valerian is widely popular means to support the dream. He has impressed many scientists over the years with their health benefits.

Has been used for the treatment of insomnia for thousands of years. It calms emotions and promotes more restful, deep sleep. Valerian is a plant which originates from Europe and Asia, but can now be found in some parts of the U.S..

It is extremely popular in Germany and is approved by the local government as a tool to use in support of sleep. Health supplements in the U.S. do not require government approval.

 With the advancement of herbal medicine, it is considered to be more powerful. There is a strong smell, but is available in capsules, so this is not a big obstacle.

Valerian is a great herbal remedy to fight the insomnia, but also reduces irritability, tension. This is achieved by increasing the amount of GABA in the brain. GABA is a chemical that is responsible for this to feel calm and peaceful.

Valerian helps one to sleep faster, sleep more and have a better quality of sleep. It is believed to reduce nightmares.
 Valerian works best - if taken a few nights in a row. Its positive effects increase with time. Next time you have trouble falling asleep because of anxiety or emotions, then drink valerian capsules just before bedtime.

 Since this herb can make you drowsy best - do not consume while driving. If you are traveling by plane, you may be a great help. Many people get nervous when traveling by air. Valerian can help relieve anxiety and make your flight more enjoyable.