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Exactly what to Eat Prior to Working out to Stay clear of Acid Buildup?

 Lactic acid represents an energy element produced by your body throughout timeframes of exceptional or time-consuming work. Although it has been branded a challenger of competitors, it is in truth a resource of fuel. Your body kinds lactic acid when there is insufficient air continuing to be to swap sugar into power. Although muscles undoubtedly generate lactic acid as power, its accumulate inside the blood is able to restrain performance. Ingest correct so your body could reduce the results of lactic acid.

Lactic Acid

The buildup of lactic acid in the blood stream, furthermore acknowledged as lactic acidosis, might thrust indications like nausea, muscle unsteady point, exhaustion as well as muscle inflammation. This can easily have a bad result on your training or obstruct your results on race day. Blood exams reviewing electrolyte levels are able to conveniently be applied to validate analysis of the affliction.
Sodium Bicarbonate

One of the components that includes in the weakness you could possibly experience with lactic acidosis is a reduced blood pH degree, according to "Advanced Nourishment and also Person Metabolic treatment" in 2009. When acidosis takes place, the blood turns into a bunch much more acidic and also less alkaline. An usual blood pH qualification is in between 7.35 as well as 7.45; if it slips under 7.35, you are experiencing acidosis. Salt bicarbonate might potentially postpone the lowering of blood pH, consequently postponing the fatigue related to lactic acidosis, explains "Advanced Nutrition and Individual Metabolic fee." To strive this method, consume a pinch of salt bicarbonate weakened in a substantial glass of water.

B Vitamins

B supplements in general and pantothenic acid in certain might help in the deterrence or therapy of lactic acidosis. Pantothenic acid, or vitamin B5, helps the body switch sugar in to fuel for use by your body. Foods expensive in B supplements consist of veggies, meats, dairy products products and also eggs, though B supplements are even delivered in supplement kind. Supplement B5, multivitamins and supplement B complex are commonly quickly obtainable over the counter. The inspired individual serving of supplement B5 is 5 milligrams.

Minerals

Consume meals plentiful in this mineral to encourage lessen the unpleasant incident of lactic acid build-up in your body. This mineral is used by every body organ in your body, wagering a critical affair in the production of power as well as enzymes, in addition to in the treatment of other nutrients in the body. By increasing obtainable energy, your body might certainly have no criteria to generate lactic acid. To boost this mineral in your regimen, eat nuts, seeds, legumes, tofu and also entire grains.

Care
Consult your medical professional prior to taking supplements to defend against or deal with lactic acidosis. Supplements may interact with medications or be contraindicated for particular disorders. This mineral is voided by the kidneys and really should be taken merely under the path of your medical professional. Excess this mineral may possibly push detrimental wellness and also wellness afflictions, such as reduced blood tension, queasiness, tossing up, breathing paralysis, and also heart or renal problems.
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Just what Are Really good Meals Choices While Attempting to Acquire a Six-Pack?

Acquiring a six-pack, which is physical fitness slang describing standing out stomach muscular tissues, is an aim for lots of that care regarding the visual perks of workout and fat burning. Precise stomach muscular tissues are frequently thought of naughty and the "gold criterion" for training in both males and females. The advancement of a six-pack is reliant on 3 primary aspects: genetics, stomach muscular tissue workout and reduction of stomach fat. Making very good meals options can easily result in stomach fat reduction, which is important for highlighting the governing muscular tissues. 

Abdominal Muscles 

The muscular tissue bunch typically described as the six-pack is recognized medically as the rectus abdominis muscular tissue. The rectus abdominis is a combined muscular tissue operating from the base of your breast bone to your pubic bone along the anterior wall structure of the mid-sections. There are in fact 2 parallel muscular tissues, which are split by a midline band of fibrous muscle called the linea alba and 3 horizontal bands. As such, the fibrous bands divide the muscular tissue in to 6 portions. The major operations of the rectus abdominis are to spring the lumbar spinal column as well as guidance guard the guts. 

3 Main Factors 

Genetic aspects are a necessary area of getting a six-pack. Some individuals are normally inclined to be slim as well as do not easily deposit fat around their mid-sections. As a result, they do not want as much physical exercise to highlight their stomach muscular tissues. In comparison, some individuals are genetically pear-shaped and effort to maintain fat from building up in their lesser stomach. Resistance-type workout is likewise vital due to the fact that muscular tissues increase the size of in dimension when tested, which makes them protrude beneath your skin and subcutaneous fat. Nevertheless, your stomach muscular tissues might be very durable as well as not perform a six-pack if excessive fat overlays them. As such, consuming healthy and balanced as well as diminishing your stomach fat is vital. 

Very good Meals Choices 

Structure muscular tissue demands protein, therefore eating lean protein on a pretty frequent basis will definitely assist acquire a six-pack. Excellent options consist of poultry breast, turkey and cold-water fish such as cod. Eggs are an exceptional and conveniently absorbed resource of protein. Coconut oil could be the most effective variety of cooking oil for fat burning due to the fact that it's a laxative as well as has a variety of saturated oily acid that induces fat eliminating in your body, according to "Advanced Nourishment and Person Metabolic process." Some normal compositions, such as ones identified in green herbal tea, ginseng and ginger, raise your metabolic price as well as the capacity to burn much more gram calories. Consuming fresh fruits as well as veggies frequently trigger weight reduction since the majority of are marked down in gram calories, higher in nutrients and exceptional resources of fibre, which cleanses your intestinal tracts and stimulates frequent defecation. Green spinach and additional leafy greens are especially advantageous since they consist of several B supplements, which are essential for managing metabolic process. 

Foods to Stay clear of 

Highly processed, refined and sweet meals need to be eliminated due to the fact that they are frequently higher in fats, reasonable in nutrients as well as thread, and have unsafe fats such as trans fats. Meals that leads to stomach bloating must be stayed clear of if you prefer your six-pack to be a lot more obvious. Wheat from different grains is a normal origin of meals intolerance and bloating, as are dairy items for those that are lactose-intolerant. Some veggies may cause bloating, such as broccoli and cauliflower, as are able to many beans. In addition, ingesting an excessive amount of fruit at one time can easily cause belly bloat, due to the fructose glucose fermenting in your huge bowel.
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Sport and back pain

Back pain affects many people, and come in a variety of forms. They can cause mild discomfort or throbbing pain, as they can actually prevent sufferers from going about their daily business. Whichever is yours, the sport will have a different role.

Slight back pain: a green light!

If you suffer from back pain and occasional very light, you can safely indulge in physical activity. In fact, it's a safe bet that to move a little help with your pain disappear. Be aware that inactivity is a proven cause of back pain. Training prudent and moderate, preceded by a warm-up and stretching followed by appropriate, can take preventive action if you tend to be prone to back pain.

Chronic pain: yellow light ...

If you have a chronic condition that causes back pain, such as scoliosis or lordosis, you can probably play certain sports. It should absolutely avoid sports that involve your back too hard or that involve significant risk of falls. It is estimated that some chronic conditions will benefit significantly from regular participation in sport, particularly because of the strength training promoted by exercise. Anyway, it is always best to consult your physician before embarking headlong into physical exercise. This is also true if you had an operation for the chronic condition that affected you.

Acute pain of crisis: red light!

Although sport can have a very positive influence on back pain, we must choose his moments! Indeed, absolutely avoid physical exertion during periods when you experience acute pain in the back. Doing so may worsen your condition and sometimes even serious injury. Remember it is always better to listen to your body!
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How to get ripped biceps




Elbow flexion pooled

Equipment: dumbbells

1. Stand with a dumbbell in each hand, arms to your sides and feet spread to shoulder width.
2. As you exhale, make a simultaneous bending of your forearm, making sure that your arms do not move.
3. Return to the starting position while inhaling.

Curl concentrated

Equipment: dumbbells

1. Left leg resting on the knee, left leg bent at 90 degrees, a dumbbell in your left hand and left elbow resting on the inside of the left thigh.

2. As you exhale, make a flexion of the left forearm.

3. Return to the starting position while inhaling.

* Perform each side completely before changing.

Example: perform all the repetitions on the left before moving to the right side.

Alternating elbow flexion, sitting on a bench

Equipment: dumbbells & bench

1. Sitting on a bench, a dumbbell in each hand, arms at your sides.

2. Perform a bending of the left forearm, making sure that your arm does not move. In simultaneous, return to the starting position with your left arm and bend the right forearm.

This exercise takes place simultaneously. If a forearm moves, the other must be in motion.

Elbow flexion, resting on a ball

Equipment: ball & dumbbells

1. Right knee on the ground, left foot resting on the ground, the body resting on a ball and a dumbbell in your left hand.

2. As you exhale, perform elbow flexion.

3. Return to starting position while inhaling.

Perform each side completely before changing.

Example: perform all the repetitions on the left before moving to the right side.

Elbow flexion pooled, body resting on a ball

Equipment: ball and dumbbells

1. Feet resting on the wall, the body resting on a ball and a dumbbell in each hand.

2. As you exhale, make a simultaneous bending of your two forearms.

3. Return to starting position while inhaling.

Alternating elbow flexion, sitting on a ball

Equipment: ball & dumbbells

1. Sitting on a ball, a dumbbell in each hand and head straight.

2. Perform a bending of the left forearm, making sure that your arm does not move. In simultaneous, return to the starting position with your left arm and bend the right forearm.

* This exercise is carried out simultaneously. If a forearm moves, the other must be in motion.

Squat with elbow flexion pooled

Muscles: Legs and biceps
Equipment: ball and dumbbells

1. Standing slightly tilted backwards on a ball bearing, the feet forward (heels 35 cm from the wall) and a dumbbell in each hand.

2. Breathing in, do a knee bend until you reach a 90 degree angle.

3. Return to your starting position by performing a cluster flexion of the elbow and exhaling.

Elbow flexion (transverse)

Muscles: Biceps
Equipment: dumbbells

1. Stand with a dumbbell in each hand, feet shoulder width apart.

2. As you exhale, make a flexion of the right forearm, but instead to go straight, you will try to touch the opposite shoulder with the dumbbell.

3. Return to the starting position while inhaling. Repeat the other side.

When executing this movement, make sure that only your forearms are in motion.
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How fitness improves your health

Doctors and specialists in disease prevention recommend the fitness as a way to improve health. Over the past 50 years, there has been a steady growth of new technologies, therefore, issues related to health have increased significantly.

It is shown that due to development of new technologies, most people begin to feel a lack of physical activity and a significant increase in stress load. The health professionals associate this situation with low levels of fitness and, consequently, a high incidence of cardiovascular diseases (hypertension, myocardial infarction, and diabetes mellitus).
 
It is possible to significantly reduce the risk of heart disease and blood vessels and other diseases associated with aging, with a balanced diet with little carbohydrate rapidly absorbed (sugar, white bread, chips, etc.. ) and physical exercises that strengthen the cardiovascular system. There is a direct link between the negligence of the fitness and the risk of heart disease.
 
Studies of Western sociologists have shown that fitness through exercise can help keep the free spirit in old age. And vice versa, a sedentary lifestyle with a lack of exercise is a path leading to mental deterioration.
It is also proved that if the man is lying on the couch for three weeks, the intelligence quotient (IQ) is reduced by 20 points.
 
The fitness can help restore mental abilities, to improve the body resistance to viruses and stress and to reduce the likelihood of exposure to the most common mental illnesses such as depression.
 
The psychological and physiological benefits of active recreation, can be obtained by implementing a fitness program based on science. This is very beneficial when it increases the efficiency of the heart, improves blood circulation to the brain, muscles, joints and bones become stronger, the metabolism becomes faster, it helps you lose weight, markedly improves digestion, increases resistance to disease, sleep becomes deeper, and also brings you joy!
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Build your Own Gym at Home!

Nowadays, people become increasingly aware of their shape. But because of their major concerns, they do not find time to do physical exercises. Although enrollment in a local gym is very possible and offer all necessary facilities to train, still impediments arise. It may be adapting to the opening hours of the slab fitness, stress that can result from travel to your home gym, and weather conditions.
 
In case you are faced with these difficulties, consider building your home gym to achieve your fitness goals and thus stay in shape. There are different ranges of exercise equipment that you can use at home. Time and weather conditions no longer pose problems. But the question what equipment you should buy?
If you start doing fitness exercises for the first time, or even if you become active again after a long pause, it is advisable not to do physical exercises in your gym at home. Instead, you must register with a local gym for a short period. This can help you check a number of fitness equipment available on the market today. You can ask your fitness instructor the advantages and disadvantages of its equipment and how they can meet your fitness needs. Thus, you can list the equipment that you will buy for your home gym.
 
If bodybuilding is your main objective, then the first step is to buy a set of weights. You can buy free weights that are less expensive. Prices can be as low as $ 50 or less. But you need a combination of weights weighing 4.5 kg (10lb) and 9kg (20 lb) is a dumbbell in hand with a bar. The end of this bar is replaceable with other weights for more flexibility. There are different types of bars. But it's your choice whether to use plastic or metal weights. The metal weights are traditional weights used even before but plastic weights are more modern.
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Time management

Dreaming of a day or 48 hours a week to week? You are not alone. Between family life, children, work (at home or at work), leisure and friends, the clock and calendar enemies become tougher.
According to a survey conducted on behalf of the Statistical Institute of Québec (ISQ) (and dating!), 41.4% of Quebecers and 40.8% of Quebecers said they "feel pressed for time, every day. " The Institute noted as early as 1992, the proportion of people "pressed" increased with the increase in hours spent at work and at home. Since then the situation has deteriorated. Look around you ...


"I have more time"

The heavy workload at work and / or at home, the presence of "time thieves", disorganization, an unfair division of labor, procrastination, lack of discipline have an impact on your calendar. Can you finish this work in time? Out winter clothing before the first snow? Entertain friends and serve the meal on time? Or simply avoid paying an additional $ daycare because you're late?

Lack of time can become a significant source of stress. Do you really need an additional pressure? Between home and work, you are already living at the speed "big V". We must find ways to get back on track. How?


Saying "NO"

To reduce the hours spent alleged emergency and reserve your time for important tasks, we must learn to say "NO". And it's not easy. To avoid displeasing, to increase your personal capital in the company or to avoid offending a friend (or acquaintance), you agree to the requests addressed to you. And you have it ... Here are some tips:
  • with a smile, ask the person if it can wait;
  • ask him to come back later and open your calendar to schedule a time;
  • refuse mandates that belong to others;
  • prepare a priority list and check it regularly. This tool can help you make your distance and invest your energy wisely;
  • ask your interviewer to explain "why it is urgent ... ";
  • open your calendar and check it a look before saying "No, sorry ... "Or" I understand, but ... ".
Of course, you need courage. Initially you feel a little bit of guilt, but you will quickly get great personal satisfaction. Practice before a mirror can be helpful.


Make lists

One of the best ways to manage time, in the best possible professional and personal balance is a list of things to do each week. Then sort them according to Eisenhower matrix (see note 1): what is important and urgent (depending on your job, your job, your priorities and your obligations), urgent and not important, not urgent and important, not urgent and not important.

That list drafted, delegate to a colleague, a subordinate, a relative or a family member, non-urgent tasks and not significant.

Ultimately, your list should reflect your priorities. Do the tasks you enjoy the least first and group your activities. Open a file for one hour, every day, take more time and energy. The ship in one go will be more satisfactory.

And do not forget to prioritize a small personal pleasure, every day!


AGENDA!

This is THE magic word! The agenda, both professionally and personally, will help you plan your activities, so your time. But yours is it really effective?

Feel free to register, or underlined in red, the important tasks. Join them as activities that you would do to relax: a dinner with (e) friend (e), massage, spa visit, session format, hiking ... and follow them!

While being consistent and respectful of your values, an agenda must reflect the balance between your personal life and your professional life. This balance will also increase your sense of satisfaction.

To have a well organized agenda, we must follow certain steps:
1. Select your professional and personal priorities.
2. State your goals in relation to your roles at work, at home and in society. Write down the tasks related to it.
3. List the activities related to each goal stated in the previous step and give a number and time of completion to each activity planned.
4. Choose, each week, a time dedicated to writing your roles, your goals and activities. You then throw a hard look at your priorities.
5. Make time for emergencies. You will believe me. In fact, it is best to devote 30% of your daily schedule ...
6. Add your list of things to do ...
Your agenda is to be malleable. This flexibility will reduce stress and increase opportunities, therefore, enjoy your life and work.


Delegate!

A good way to manage time is to delegate certain tasks to relatives, colleagues, subordinates, who will fulfill them. But do not forget to check the progress of a file you've said. There is nothing more unpleasant than to learn that a colleague was unable to perform the work requested. You will then be faced with an emergency ... YOU will have to deal.

To avoid the stress caused by poor time management from a colleague, you just follow a few rules. Do not do the work of others, but beware the most important tasks. Surround yourself with "straight arms" and inform them adequately on the progress of the file. Give responsibilities, grant of authority, have an account, congratulate! And above all, take the right task to the right person.


(1): The Eisenhower matrix is ​​a tool for systematic classification of priorities and assessment of emergency, allowing the management and regulation of activities and the preparation of the delegation.
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Change your recipes healthy alternatives!

Did you know preparing meals at home promotes better control of eating habits? Yes, it is proven! But must still pay attention to the ingredients that we include in our recipes!
In general, when you want to cook more healthy, we must reduce the amount of fat, sugar and salt. I am pleased to learn that you can do it without compromising on flavor. So I decided to share with you today my little tricks "nutritionist" who, over time, will be good for your waistline, but especially to your health!

Sugar in cakes

You can cut the sugar by half in most recipes for cakes or muffins! I must admit that some leaders are often very generous with regard to this ingredient. Reduce the amount you give a result just as delicious! You can add spices (cinnamon, cloves, nutmeg, and others) or vanilla extract or almond.

The fat in muffins

To reduce the amount of fat in a muffin recipe, simply substitute half the quantity of oil from the fruit puree (pumpkin, apples, plums ...). You'll be surprised how much the texture of your muffins will be moist! You will earn a bonus of fiber, vitamins and minerals.

Herbs instead of salt

Bartering the salt shaker for herbs is a favorable health and to give flavor to your dishes. Dill, basil, cilantro, tarragon ... The possibilities are unlimited and weddings!

Fish cooked with skin

Cook the fish with the skin can consume more omega-3. They are found in large quantities in the gray between the skin and flesh. Remove the skin when the fish is believed is more difficult. Result? It removes the skin, it also removes fats ... That is why it is advisable to cook the fish with the skin and remove it later!

A bit of tofu in your spaghetti

It is possible to reduce the amount of fat your delicious spaghetti sauce without anyone noticing! Lower quarter the amount of ground beef (extra lean, preferably) and top with crumbled firm tofu. Seen or experienced!

Fries in olive oil

You can eat chips health! On a baking sheet, lay sticks potatoes (or sweet potatoes) and coat them lightly with olive oil. To add a little spicy side, add I love chili, but you could just as easily flavor your fries with any dried herb. It remains only to bake and voila!

Popcorn home

You happen to have the tooth salty? Let the famous bag of chips aside a few moments and discover the popcorn! No, I do not mean the popcorn offered at movie theaters or video stores, but from what you can do yourself at home. Basically, corn is a food low in fat and contains lots of fiber. Moreover, several studies suggest that also contain antioxidants! Do it just burst into a saucepan with a little olive oil and salt it lightly before serving.

For dips, plain yogurt, for salad dressings, orange juice

In dips and dressings, several options to reduce fat. Instead of sour cream 14% fat, choose low-fat sour cream, plain yogurt or cottage cheese in food processor past. You can replace half the mayonnaise with plain yogurt and, in a classic vinaigrette, substitute half the oil with orange juice or vegetable juice.

Cooking en papillote

We use fine cuts of lean meat, it is also necessary that our cooking techniques do not require much added fat. There are several very healthy as cooking on the grill, baked or braised. My favorite? Cooking in foil! So simple, it enhances the flavors of each food that adds to it. You only need a few ingredients and aluminum foil!

Creaming reduced calorie

Reduce calorie whipped cream or fresh cream by half and half with yogurt. Add a touch of lemon and sugar and voila! This delicious icing will marry perfectly to your traditional white cake.
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Control your diabetes through diet

One of your relatives or yourself have been diagnosed with diabetes? Of course, this is a new surprising and saddening.
This medical condition affects about 5% of the population in Quebec and is the seventh leading cause of death in this country. However, before you panic, here are four practical suggestions and sound to help you transform your plate without sacrificing your ballpark!

# 1. Make barter ingredients in the mess!

- Modify the list of ingredients in recipes: it is an effective dietary strategy for lowering your blood glucose (the concentration of sugar or "glucose" in the blood).
In cooking, replace sugar, syrups, honey, fruit juices and sauces and jams sweetened by the following ingredients to save money on the side of carbs:
- Compotes and jams without added sugar.
- Dried fruit without added sugar (dried apples, dried apricots, raisins ...)
- Lighter sauces (plain yogurt, nonfat sour cream, light mayonnaise ...)
They can often be integrated following the same instructions and using the similar quantities in recipes.
Leave room for your culinary flair and Enhance the taste of your dishes by adding other ingredients like sweet little:
- Species and flavored extracts (essences of vanilla, almond, maple ...)
- Of citrus zest (lemon, lime, grapefruit ...)
- Of cocoa powder or carob
- Some condiments (mustard or prepared salsa, horseradish ...)
- Herbs and spices (basil, cumin, nutmeg ...)

# 2. Analyze before you buy

 - Read the labels: another reflex to avoid eating too much sugar is to read the labels of your favorite foods. According to Health Canada, all packaged foods must have a Nutrition Facts table and a list of ingredients that can guide your choices.
- Find products with more than 25 grams of carbs per serving after subtracting the number of grams of fiber in the food.
Fortunately, dietary fiber are not absorbed by the body (or very small part). They do not influence blood glucose. They also have several other beneficial impacts on health.
- Try to avoid any food that contains sugar (and any ingredient ending in "ose" like fructose, sucrose, etc..) In the first 4 ingredients.

# 3. Tell yourself that this is the dose makes the poison!

- Any food can overload the system: keep in mind that your body needs to digest everything you eat. Even a very nutritious food such as salmon or apple may request your pancreas (the main organ involved in the metabolism of carbohydrates) and other systems (cardiovascular, digestive ...) when consumed in excess.
- Eat less, more often, trying to moderate amounts ingested with meals or as snacks evening, and eat more often snacks throughout the day. This way you eat will reduce the burden of carbohydrates to digest at once and will facilitate the metabolism of sugar in the system.
Moreover, this way of eating will decrease the chances of developing overweight, since satiety will be better felt and your diabetes easier to control. Be like children, eat (and play) often!

# 4. Carefully choose your recipes

The selection of recipes to suit your needs makes all the difference in managing your diabetes. It is better to focus on recipes in which we find at most ¼ cup sugar. The same rule applies for fats or oils, margarine or butter, if you want to limit the intake of carbohydrates, fat and total calories.
A recipe can be an ally, while another may have a saboteuse of your efforts, depending on the quality and quantity of ingredients offered.
The cookie recipe that follows appropriate for diabetics and anyone with a sweet tooth. What a joy to realize that cookies may, too, find their place in a diabetic diet, but if they are chosen well and we remain in reasonable quantities. Bon appetit!
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To lose weight? Sleep and relax!

Did you know that your lack of sleep could be responsible for your weight gain? And it's not just because the fact of sleep keeps you from snacking ...

Leptin and ghrelin, the great leaders!

In reality, the proverb "He who sleeps dines" has never been more true that since the discovery that fatigued individuals saw their leptin levels decrease. What is Leptin? To control our appetite, simply. For its part, ghrelin, a hormone that stimulates appetite, increases when sleep is low or of poor quality.

A dangerous way of life

Thirty studies conducted in seven countries showed that the rapid increase in obesity in recent years is partly due to the fact that people sleep less. We blame the workload heavier and eating too much television and the Internet. Thus, people in the study who slept 8 hours or more were less affected by obesity that participants slept on average 5 hours per night. However the relationship obesity / sleep is not verified in the case of obese called "morbid."

Relax

Many people attribute their stress overweight is that when stretched, they are more likely to eat to reduce stress. That may be true, but there is not it ...

Studies show that stress would generate the storage of fat in the abdominal area. Finally, stress also stimulate food intake in the brain, which would push the big stress to foods especially high in carbohydrates (bread, pasta, potatoes ...).

In conclusion: sleep and relax ... if you get there!
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How to use the weight training program?

Initially, if you did ever driven, you'll probably have sore muscles the next two days of running your first workout. If this happens, wait 48 hours before resuming training. With the bank exercises on this site, you will be able to create you an exercise routine that you can run 3 to 5 times a week.

Heating?


Although this program is not very demanding on your body, we strongly advise you to warm up before starting resistance training. The heating can bring more blood to muscles and reduces the risk of injury.

Should I stretch?


It is indeed advisable to stretch after a workout. Stretching helps keep a good range of muscle and even made to improve the performance of your movements.

How many exercises should I do?


For each muscle group, choose an exercise. If you wish, you can select 2 exercises for the lower limbs and abdominal muscles (total of 8 exercises).

How it works?


For each exercise, you will have 12 to 15 repetitions, giving you a series. Take a break and repeat the process until you reach 3 sets of 15 repetitions.

Increase the load?


If at the end of your series, you do not feel that your muscles have enough "work", you can increase the load. Example: You can switch between weighing 3 to 5lbs. If you do not want to increase the load, you can increase the number of repetitions performed during the series.

Warnings against


If you suffer from arthritis, abnormal pressure or heart problems, you should consult your doctor before starting anything.

Description of muscle groups

Pectoralis major

This muscle is located in the chest. When you request, you are sure to have a stronger and increase your energy. When you push with your two hands, it is the main muscle requested.

Triceps

Group of 3 muscles in the back of the arm, they are used to make an extension of the elbow. When approached properly, your triceps will gain tone and decrease the famous fat area at the back of the arm.

Back

Large muscle covering much of the back. It is mainly used in drawing movements. By seeking to various locations, you will put all chances on your side to avoid back problems (top and bottom).

Biceps

Group two muscles located inside of your arms. They are used to perform an elbow flexion. To stimulate them properly, you will add more shape and tone your arms.

Lower limbs

Located "below the belt", these members are probably the biggest boost. First, they allow you to walk and run. Because they are bulky, when properly worked, they allow you to burn maximum calories. Finally, weight training put pressure on the joints, which will increase your bone density.

Abdominal

Located under the belly and sides of your body, they are, after the lower limbs, the most important muscles of your body. First, they connect your legs to your upper limbs. Then they will ensure good stability when walking and finally, when properly stimulated, they give a very attractive look to the abdomen.

Deltoids
These are the muscles that cover your shoulders 2. They are primarily used to raise the arm on the front and side. When you train your deltoids, you are sure to give tone and curves to your shoulders. Moreover, the fact of applying pressure on the muscle area could help you avoid some common injuries often caused by too small muscles (muscle mass too small).
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Reduce stress, piece by piece

The causes of stress around us abound: at work, drive, in our interpersonal relationships, family, etc.. To address these tensions, a good way is to make our home a haven. Indeed, nothing can change the outside world, but there are several simple actions to ask to call the peace and quiet in our house.

It purifies our environment

Sometimes we are so used to living in the mess that we do not even realize that it greatly affects our mood. Thus, the very first question to ask is "Is my house, my house is generally tidy? "We're not talking about the disorder point (and normal) present in the kitchen after preparing a large meal or toys lying around in the rooms of children ...
In a consumer society such as ours, it is not uncommon to encounter a great number of objects ... useless! Thus, the chaos can create internal disorder, or at least prevent us from fully relax when you're home.

Some tips to overcome this

Refine

- It is sorting through his things, we only retain the view that things which are used regularly or they absolutely want to expose (a fine collection of curios, for example).
- Keep only necessary furniture: no need for three couches in the living room if it is only 3 to live in the apartment. Sometimes getting rid of a few large objects instantly creates a more calm and pleasant atmosphere.
- It avoids overloading the wall with lots of large tables: it is better to choose some pictures that have special meaning and find a prominent place.

Organize

- Of course you can not get rid of everything ... So it includes sufficient storage: shelves, bookcases, chests, etc..
- It is always interesting to choose a place for each family of items: a drawer for bills, a shelf for the novels and other books for reference, a closet for towels ... This prevents any mix throughout the house, because this is the best way to freak out the day you'll remember most is that thing where you absolutely need, and right away!
- At the risk of surprise some, this is not always bad to "bury" a little disorder. There are decorative cardboard boxes of various dimensions: it is used to store a ton of photo paper that has not yet sorted, hobby supplies and tools, sewing materials, etc.. Several well-designed boxes with them and give your decor chic to your living space, unlike batteries scattered around neglected. In the same vein, we bought some plastic zipper bags to store items under beds rarely used, is stored cleaning supplies in a closet, etc..

Set limits

- If possible, you will encounter a piece "calm" in the house ... Without a complete piece, we arrange a reading area or relaxation.
- We choose certain times (dinner time, for example) where it speaks only of pleasant things: keep the problems and conflicts for another time ... It could be 30 minutes later, but at least we make sure to have a few moments of respite and tranquility to face all these contingencies.

It pampers our senses

It is common to forget that our perception of the outside world is completely dependent on our five senses. Very often, when using the word "sensual", we consider only the sexual experience. And we hasten to call candlelight, massage oil, soft music, etc.. Why? To feel relaxed and ready for a special evening ... However, our senses can be stimulated regularly and help us relax, thanks to simple tricks.

View

- We choose soothing colors, appropriate to the mood of each piece.
- It is surrounded by pictures that we like: photos that remind us of good times and people we love, paintings that evoke calm situations, etc..
- Are preferred soothing accessories: a bit of nature with a few green plants and flowers.
- We choose not attacking lighting: lamps, dimmers, light yellow, candles, colored bulbs, aquarium lighting.

Hearing

- It promotes a relaxing auditory environment: soft music, etc..
- We do not hesitate to buy a Zen fountain with the sound of flowing water is very soothing.
- The walls are isolated, if necessary, to not hear anything that happens in the next door neighbors, or just in a room like the bedroom, to ensure that it remains quiet.
- It avoids leaving constantly on TV or the radio on if you do not listen. We all need total silence on the occasion.

Smell

- Is sprayed air purifiers to disperse odors persist.
- We place small lavender sachets in closets or other.
- We place the potpourri in strategic locations: in the entrance hall, bathroom, etc..
- We do not hesitate to enjoy all the benefits of aromatherapy: essential oils and diffusers.
- They burned incense to the opportunity for a cozy and inspiring.

Touch

- It promotes tissue that create a warm atmosphere: velvet, chenille, fur, silk, etc..
- We love the cast on the sofas, cushions, textures, gauzy curtains.

The taste

- A beautiful basket of fruit on the kitchen table, a dish of nuts in the living room ... Have at the sight of good products (good taste and health) also plays a role in our inner well-being.

Some tips, piece by piece

First, we must know that everyone has a personal idea of ​​comfort ... Thus, what seems perfectly relaxed for someone can exasperate his neighbor. The tips below are therefore only indicative ... You are free to choose what suits you and let it do what you dislike!

The kitchen

It is the center of the house. It emphasizes the warmth and simplicity. This avoids the crowded counters of small appliances we use 2 times a year. It manages to have enough space to work, even buy a large cutting board that is placed on the table, if space is really lacking. It ranks near the accessories being used very often (not in the fourth shelf, high up, which forces us to leave the stool three times a week). It gets rid of all the useless gadgets that clutter the view.

The bedroom

This is THE piece that must surely be peaceful and relaxing. We choose light colors and soothing. We make sure not to "clog" our storage space: it is performed for a summer-winter rotation of all our clothes. It gets rid of everything that does more. It promotes soft lights. We choose textiles soft and enveloping.

The nursery

In addition to previous advice, it is ensured that the room is easy to store, to put her back in order every night (or so) before bedtime. For this, we buy storage boxes of various sizes and colors, easily stackable or can slide under the bed. Your little darlings do that better sleep, and if by chance, they call you at night, you'll be glad you did not crush a toe on a stray block! And one less reason to crown!

The lounge

This is the place to relax for the whole family. It is arranged so not to leave lying magazines, DVDs, clothing and other items. Make sure you have multiple light sources that fit all situations. Use color to create a space that suits you. Carefully choose your decorative accessories: they must magnify your decor without overloading.

The bathroom

We are usually in a hurry in the morning, but it does not go a day without our go around! So, more reason to pay attention to this piece. Often it's the last we choose to decorate, because it does not seem important ... Yet it is in the bathroom that we take care of our bodies. And as the saying goes "a healthy mind in a sound body." Thus, our mind would probably be better able to cope with the stresses if we started each day in an oasis of peace. It draws why spas and other centers focus on inner well-being: hot or pastel colors, hanging plants, mirrors, candles, rugs and thick bathrobes, bamboo accessory or other natural materials. It also ensures that odors are always under control ...

In conclusion

As we have seen, there are lots of little things we can do on a daily basis to give some relief to our nerves. A comfortable living space and soothing plays a vital role in our daily tensions. It is true that we can not do much to change the brightness of garish neon in the office or decrease the volume of horns during rush hour ... But we can change our home, our apartment, to still be comfortable, alone or with family!
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Sport and appetite

Many people believe that playing sports is likely to increase their appetite and thus have no effect on their weight. After all, it makes sense! We spend more calories, the more we need to ingest ... does not it? Well, not necessarily. Studies have shown that certain sports régulait appetite, while others act as an outright appetite suppressant!

Obesity: what if food was not involved?

Various studies have shown that the decrease in physical activity could explain much of the obesity problems we encounter today. Indeed, now that cars, elevators, dishwashers and machines to do everything and its opposite are part of our daily lives, we have much less reason to move! In fact, adults currently living spend almost 500 calories less than his great-grandparents at the same age! And this, without necessarily going on a diet ... To find the line, it can be very advantageous to move a bit more! You will find that your hunger will not increase in response ... quite the contrary.

The effects of moderate physical activity

The regular practice of moderate physical activity acts as a regulator of appetite. That is to say, it can curb the cravings that have no purpose and eat the food you need, nothing more. When you're sedentary, on the contrary, our signals are sometimes blurred. This is what makes a person who, for example, walking thirty minutes daily, is less likely to eat overseas as that does not move at all.

The effects of intense physical activity

The regular practice, but not excessive, a sport of endurance intensive not only does not increase the appetite, but the decreases! Indeed, sport stimulates the production of various neurotransmitters, including dopamine, adrenaline, noradrenaline. These neurotransmitters tend to blur the feelings of hunger and regulate appetite. However, note that people who train very intensively, including professional athletes, not eat less than sedentary, quite the contrary! Indeed, when calorie consumption is very important, the body, to survive, sends hunger signals to the person absorbs more calories than it spends, or thereabouts. But these cases are very isolated. A person who, for example, is an hour of jogging four times a week will normally decrease rather than increase his appetite.

So, you lose weight through sport?

Yes, the sport definitely helps weight loss, and even if it does not accompany a low calorie diet radically. In addition to its effects on appetite, it activates the metabolism and increases muscle mass, both of which can burn more calories at rest.
Of course, this is not because we started training we will lose 5 pounds a week, and that's good because it's not healthy to lose weight too quickly. Remember it takes 3200 calories to spend more than you ingest to lose one pound. This may seem impossible at first glance, but it is by losing weight slowly and safely as you most likely not to return the pounds gone. Sport is your best friend to get there!
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Sport and Immunity

"To be healthy, do sports! "Will you repeat it constantly. It is true that the practice of healthy physical activity contributes to good physical health and, in many ways. But we should not believe that sport is a universal panacea! Indeed, several studies have shown that exercise can reduce immunity ...

Sport weakens

Several studies have shown that athletes are more susceptible to various infections that people who exercise little or not at all. The intense physical activity is indeed a stressor, which can weaken the body. Moreover, various analyzes have shown that the number of lymphocytes in the immune system, whose role is to defend the body against external attacks, fell in the hours and even days after training.

Not to get sick

The golden rule to avoid getting sick because of sports, of course, is moderation! It is estimated that after an hour of daily physical activity, we request a little too much to his body. Some foods and / or supplements are known to help athletes maintain their immunity. Recommendations include eucalyptus. The fact of absorbing carbs in a solid or liquid before, during and after training would also have beneficial effects on the immune system.

In small doses, the benefits outweigh the risks!

Caution! It is not about to stop any form of exercise after reading this article. Sport, when practiced in a healthy and moderate, has sufficient benefit to outweigh the few minor drawbacks. Indeed, remember that it reduces anxiety, helps maintain a healthy weight, help you sleep better ... And because stress, insomnia and obesity are all factors that tend to weaken immunity, we can say that, in turn, a healthy physical activity contributes to strengthen!
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5 Helpful Things to Do to Start Your Personal Fitness Program


The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the “OK” from your doctor, try these 5 things to help you get started:

 Make the Choice to Start Exercising and Eating Right 

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do 

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.

 Research and Get Information 

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.

 If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals Keep it Simple!

 Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.

Execute Your Plan 

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step. I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.
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Enhancing the Human Brain


The human brain is the soul of the human nervous system. It controls involuntary activities such as respiration, digestion, and heartbeat, which are also known as automatic functions of the body. This organ also controls other conscious activities that are considered as higher order activities like reasoning, abstraction, and thought. The human brain is superior to any other brain of any other living species that are known to humankind.

The brain is also the center by which other human characteristics are defined. Creativity, for example, is much associated with the brain. So is personality. The brain lets us make decisions and define colors and smells. This organ controls every other perceived activity of the human body.

However, the human brain, as strong and as invincible as it may look, is not going to stay that way forever. As with any other part of the body, the human brain will wither in the future. One’s lifestyles and all other external factors will take toll against the human brain. As one grows old, the human brain will become slower in terms of functioning and rejuvenating itself. However, there are ways on how to enhance the power of the human brain as age catches up. This article tries to give some useful tips on how to do just that.

1. Live a healthy lifestyle.

The brain is an integral part of the human anatomy. It is probably the most important organ in the body; but of course, we all know that every other organ in the body works for the others to function properly. The human brain is subject to the lifestyle of the person who owns it. If the person loves alcohol, he may not fully reap the powers of his brain. Alcohol and other dangerous substances destroy brain cells. An alcoholic will argue that, “I’ve been using only ten percent of my brain, drinking will activate the other 90% of it.” This is a total fallacy. This premonition was formulated in the 1800s and there is no truth in it. The brain is a lifetime organ, so we must preserve and protect it.

2. Eat the right foods.

Eating the right sets of food will definitely benefit the brain. The brain is the most active part of the body. Even when one sleeps, the brain remains active and vibrant. The brain will appreciate it if one eats the right and balanced sets of food. The sad thing is that the brain is usually taken for granted when it comes to having a balanced meal or a workout because people are so focused into developing their outside looks. It’s about time that we give the brain a break.

3. Engage in proper exercise.

Proper exercise is good for the brain and not only for the body. The human brain needs a well-balanced life.

4. Release stress once in a while

Releasing stress is necessary to be able to clear the brain from all the difficulties and the clouds in one’s life. One must take time to get into a relaxing mood and a good night sleep.

The brain is an organ to be cherished. No individual will ever be able to live his life to the fullest if his brain is not functioning well. A brain that is cared for will result in a more active and fulfilling life.
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Change What You Crave By Changing How You Think: The 5 Step Mental Method

If I were to ask you which foods temp you, most likely they wouldn’t be ones that are very healthy. I bet they would be ice cream, potato chips, pizza, or something along those lines. In fact, in your mind right now as you’re reading, you are probably thinking about a food that isn’t healthy. Well, aren’t you? Stop for a moment and think about it……………….. The point I’m going to make in this article is that you can change what you crave by changing how you think.

Every new client that comes to my office for weight-loss has a “craving problem.” But I don’t see it as a problem at all. I see it as a solution. Cravings are over-rated. They are hodge-podge and we don’t have to be controlled by them. We don’t have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, we can be tempted by watermelon, pineapple, oranges or apples; foods like that. Think that sounds crazy? Well it isn’t and you’ll see why.

When I first sit down and talk with a client about their eating habits, I gather everything I need to know about exactly what they eat and how they eat. The culprit to their weight problem always boils down to snacking, picking, eating foods that are unhealthy or just plain over-eating. Then I’ll ask them what fruits and vegetables they like. I’m yet to come across someone who hates fruit or hates every vegetable under the sun. Finally I’ll ask them how often they eat fruits or vegetables and it’s always a lot less often than the unhealthy stuff.

After I’ve gathered my arsenal of information, we do our thing. I’ll have my clients lay back in my recliner and close their eyes. I’ll direct their mind to a peaceful place, and within minutes they’ll be relaxed like never before. Then I start talking about their favorite fruits and vegetables. I’ll ask them to imagine taking a bite of their favorite juicy, ripe fruit and to feel the juices tickling their taste buds. I’ll say to their mind, “from now on anytime you have a craving for food, you will think of a juicy, ripe piece of fruit. And bingo!!! Next thing you know these are exactly the kinds of foods they start desiring. Why? Because anytime you close your eyes and bring yourself to a calm, relaxed place, your subconscious mind emerges, and it is this part of the mind that controls what you crave. Change your thoughts and you’ll change what you crave. Simple.

Let’s look at this from another perspective. Let’s say pineapple is your favorite fruit. Now, if you were sitting with me right now and I gave you a juicy chunk of it, you would enjoy it thoroughly. And you’d want more, right? Of course. Now, let’s say I reached into my refrigerator, whipped-out a piece of chocolate cake and said, “choose one.” Most likely you would opt for the pineapple because you just had a teaser-piece, which would make your mind want more. The fact of the matter is this: you enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just believe otherwise.

Again, cravings are over-rated. The mere mention of that devilish word always seems to conjures-up images of high calorie, high fat foods only because these are the foods you are most exposed to in our media driven world. Your subconscious gets accustomed to this and just doesn’t know any better. Change your minds images and you’ll change your cravings. Here’s a quick 5 minute mental exercise you can begin doing now to help you start changing the way you crave food.

Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.

Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.

Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.

Step 4: Repeat the following suggestion to yourself 10 times: “From now on, anytime I think of eating, I immediately feel a craving for fruit.”

Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.
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11 Fail Proof Habits for Producing a Floodgate of Energy

Feel less tired, more alive, and energized by adopting the following energy
boosting strategies:

* Always eat breakfast

Believe it or not, the first meal of the day is the most important one which
provides your body the required fuel to keep you going throughout the day.
Never miss breakfast; snack on an energy bar, a banana or apple, or drink a
glass of juice, if you’re in a hurry.

* Eat smaller meals and more often

Studies have proven that by eating smaller and healthier meals actually
give you more energy as opposed to bigger meals which often make you feel
tired and sleepy! Try to eat a healthy snack every four hours to maintain your energy levels.

* Exercise!

Walk, jog, or cycle at least fifteen minutes everyday. Any kind of physical
activity will boost your energy levels. Find time between breaks, classes,
before or after work. Plan ahead and establish a schedule for exercising.
You’ll notice an immediate difference in energy!

* Feed your cells!

If you feel run down and extreme fatigue often or just sometimes, this may be a sure sign that the cells in your body are not receiving enough nutrients. When our body does not get its required dosage of nutrients from our diet, we become exhausted much faster. A powerful way to feel more energized is to supplement our diet with Cellfood. Personally, I take Cellfood every day like clockwork; because of Cellfood I feel more energetic, I sleep less, and I don’t easily get so tired. For information on Cellfood go to: http://www.chronic-fatigue-aid.com/cfs_articles.html

* High energy foods

Consider adding high energy foods to your diet such as low-fat cheese, milk,
yogurt, beans, eggs, fish, poultry, and lean meat.

* Hoodia Gordonii

To get an added natural flow of energy, consider taking Hoodia Gordonii. This amazing cactus-looking plant is fast becoming popular around the world. To learn all of its benefits, visit: http://www.hoodia-way.com

* Juice

Drink a whole glass of organic apple or pure orange juice. These two will provide you with plenty of energy, especially when you are running low!

* Water

Drink water on a regular basis.

* Reduce caffeine consumption!

A great way to help maintain your energy levels is to reduce or eliminate caffeine from your diet. Remember: caffeine is a stimulant and will make you jittery.

* Vitamins

Take supplements of vitamins C, E, and B6. Or, eat foods rich in these vitamins like oranges, almonds, peanuts, and pecans.

* Minerals

Take iron as a supplement; it will boost your overall energy.
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2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I’ll see you at the beach!
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