Libellés

lundi 30 décembre 2013

Incline Barbell Front Raise






The anterior delts may be small, but sometimes they require your undivided attention.



The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work, but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

The Delt Zone

Follow these instructions for total isolation of your front deltoids:
SET UP
  1. Lie facedown on an incline bench set to 45 degrees, holding a light barbell.
  2. Place your hands shoulderwidth apart and use an overhand grip.
  3. Start with the bar in front of your chest, arms extended toward the floor.
DO IT
Raise the bar until it’s parallel to the floor. Hold for a beat, then slowly lower it.
QUICK TIPS
WHERE IT HITS: Anterior (front) deltoids
WHEN TO DO IT: Late in your shoulder workout, after compound movements like overhead presses and upright rows.
HOW TO DO IT: 2–4 sets, 8–12 reps

Get a tight stomach in 10 days

Are you satisfied to see the big stomach in the mirror when everything looks nice with the slim jeans you are wearing? Or, you are preparing to attend a special event in 2 weeks' time and trying to achieve a flat stomach in 10 days or less? This is the time you need to make up your mind to try every possible method to flatten your stomach safely and quickly.

The guides below will help you reduce stomach fat quickly and naturally.
Eat Sensibly - Diet does an important role in reducing weight and thus you must control the foods that you eat. That means drastically lower fat and carbohydrates intake. For you to reduce belly fat in 10 days to flatten stomach, you should only concentrate on eating vegetables, fruits and high protein foods. High fiber and protein will also fill your stomach and prevent hunger.

Reduce Calories - Calories intake should be lesser than the body needed. Make sure there is a calorie deficit of between 300 and 500 calories to ensure fat loss.

Eat Smaller Meals - Reduce your portion size to between 30% and 50% with at least 5 meals. This will also literally force your body to maintain high metabolism and reduces excess fat that can be stored in the body.

Keep Body Well Hydrated - Drink lots of water to keep the body well hydrated. Drinking water can help to reduce water weight in the body by flushing excess water out of the body.  

Exercise - What types of exercise will effectively reduce stomach fat? Cardio exercises such as running, rope skipping, energetic walking, and swimming can effectively reduce total body fat. You should also include fair amount of crunches besides cardio exercise. Exercise at least 30 minutes and 3 times per week. 5 times per week will see better results. There is no single exercise that can drastically reduce stomach fat. Work your way to reduce body fat first and zoom into exercises to flatten stomach.

strengthening lower abdominal muscles

When one is usually asked which part of your body would you want to change, what would be your answer? Most probably, it would be that stubborn belly that seems so hard to get rid of even if you have tried so many diet plans or pills and even exercises! Well, don't give up now, for lower abdominal exercise is the best way to go to having sexy abs.


The Flat-Stomach Myth:

Many people are on a quest to achieve a "flat stomach". The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it's not physiologically possible to achieve a flat-stomach.  Our abdominals aren't designed to be flat. Instead, the abdominal muscles form a rounded, not flat, shape. Gender, age, and individual body types can effect the size and shape of your abdomen. This is especially true of many healthy and fit women who, when they reach about 40 years old, tend to get a lower abdominal "pooch" due to hormonal changes.

So instead of worrying about something you can't change, try focusing on something you can--like your posture. Poor posture can contribute to a "pot belly" look, while good posture can add to a trimmer-looking physique. Good posture consists of a slight bending of the knees, contracting the abdominal muscles to point the tailbone toward the floor, and keeping your shoulders back and your head balanced on your neck (not leaning forward). Think of a string attached to your head which is being pulled upward. Better posture will make you feel taller and slimmer.

strengthening lower abdominal muscles

Importance of Lower Abdominal Muscles

This is a known fact: lower abdominal muscles are often forgotten in regular workout routines. They are not a separate muscle, but an extension of the rectus abdominals, which we commonly know as the "six pack" (sexy) area that is attached to the bones on your pelvis and the hips. Your lower abs gives you the strength and stability on your pelvis, hips and lower back area in doing your daily tasks like walking or standing up right. So what happens if this particular area is omitted? You guessed it right - flabby abs!

Hardest To Trim Down

Among all the abdominal muscles, it has been proven that the lower abdomen is the hardest to trim down and strengthen. It is because most ab exercises developed in the past do not really target those hard to reach lower abs. Fitness experts have now focused on the importance of building a strong core for overall well being and have identified effective exercises that can do both strengthen and flatten it out into sexy abs. It is surprisingly easy to do because unlike other strenuous workouts, you do not need heavy weights or expensive equipments.

Daily Routine Exercises

The most important about these exercises is to do it on a daily basis to see fast results. One basic workout is the double leg lifts wherein you lie on your back, hands placed under your butt and lift your legs straight up vertically to contract your lower abdomen and tighten the muscles of your legs. There are lots of other exercises you can learn that targets lower abs. Use them!

worlds largest muscle man

  worlds largest muscle man   For most skinny guys, figuring out how to get bigger legs is a major priority. After all, building your upper body is not much good if you've still got pipe-cleaners for legs, is it?

Good strong leg muscles are not only impressive, but functional and prevent a lot of avoidable injuries that many folk suffer from. They're also the largest muscles in your body so paying them the attention they deserve is essential.

Here are 3 things you must do in your quest of how to get bigger legs.

Focus on Big Compound Lifts

The key to building muscle and how to get bigger legs is in stimulating as many muscle fibers as possible per exercise. Efficiency is the key to gaining muscle mass.

In this respect, it is the compound exercises that will aid you most in building big leg muscles. Exercises such as Squats and Deadlifts will build leg muscle much faster and bigger than isolation exercises such as leg extensions, hamstring curls, and calf raises.

That is not to say that isolation exercises are not good for building big leg muscles, just that the big compound exercises should be the staple bread and butter exercises that you focus your leg workout around.

 worlds largest muscle man

Lift Heavy But For Less Reps

The second key of how to get bigger legs is to make sure that you harness the power of the Progressive Overload principle. This means that you gradually increase the weight your legs are lifting over time, and is the best way to see continued muscle growth, size and strength.

By lifting heavy, particularly on the big compound exercises you will have to reduce your reps. Ideally, to build big leg muscles you should try to perform 3 sets of between 4-8 reps on these exercises, with heavy weights.

Avoid Too Much Cardio

In general, I always suggest to skinny guys and hardgainers that in order to build muscle size and gain mass, it is better that they reduce the amount of cardio they perform, while they are focused on bulking up, since they will see faster gains this way.

 worlds largest muscle man

This advice is even more true when it comes to getting bigger leg muscles. Too much cardio will just tire out and fatigue your leg muscles even further, and make building big leg muscles harder to attain.

Limit your cardio and you won't run the risk of overtraining your leg muscles.

By building bigger legs you'll not only end up with a more impressive body, but since they are the biggest muscles in the body, they can significantly increase the flow of testosterone in the rest of your body. This additional testosterone level will help you build muscle in the other areas of your body that you may be struggling with.

This is a major reason why focusing on your leg workouts and following a good program to get bigger legs is essential if you want to build big muscle quickly

Top 10 Ways To Motivate Yourself to Walk

You want to walk, but how do you get yourself out the door or onto the treadmill? That’s the toughest challenge most of us face. I am a natural couch potato, so I face it everyday. Here is how this couch potato has turned herself into a marathon walker.
 
1. Register For A Challenging Walking Event


 This is how I do it: I register for a marathon or an Avon Walk for Breast Cancer or an International Marching League Walk that will be a real challenge for me. Then, I have no reason but to train. Otherwise, I know the suffering and failure I will endure at the event. You can look for US events state by state with my Walk Finder or browse our links to international walks.
 
2. Join Our Walk Of Life 10-Week Program


 Need somebody to remind you to walk everyday, give you a walking assignment, walking lessons, and a healthy recipe? I can do that for you! Join my free Walk of Life 10-Week Program. You can either follow each day from the web site whenever you wish to begin, or wait for one of our newsletter versions to start. (See The Author’s Note)
 
3. Wear A Pedometer


 Medical studies show that wearing a silly little pedometer pays off big for increasing your activity and shedding unwanted pounds. The Centers for Disease Control think they may be the answer to the growing U.S. waistline. Set your step goal at 6,000 – 10,000 per day, and find ways to add steps to your day.
 
4. Make A Walking Buddy


 I’ve gone out walking in a downpour just because I had a date with my walking buddies. We keep each other moving regardless of the weather or other excuses. The conversation, jokes, and coffee afterwards are great ways to make walking fun.
 
5. Keep A Walking Journal


 Track your walking minutes, steps, or mileage in a journal. Total your progress each week. Set a goal and you will find yourself out walking just to make those numbers add up. I have printable and online logs and trackers.
 More: Walking Logs and Trackers
 
6. Join A Walking Club


 Since 1984, I have been walking with the walking clubs of IVV/AVA, the world’s largest organization of walking clubs. The mission of the IVV is simply to get everybody out walking. They welcome everyone to their events regardless of whether they are club members. But for even more fun and motivation — join.
 
7. New Shoes and Walking Clothes


 When you have new walking shoes or new walking clothes, you are the opposite of all dressed up with nowhere to go. Get out and try them out! Hate to walk in the cold? Buy the right layered clothing and you’ll have to take it for a walk. Hate the rain? A waterproof jacket or umbrella can give you an urge to dodge the puddles. Does hot weather make you wilt? Wear sweat-wicking clothes, a great hat, and a neck cooler for staying cool on hot walks. Naturally, new shoes always nag you to take them for a walk.
 
8. Walking Gadgets


 Like pedometers, any walking gadget can get you moving because you want to put it to use. Heart monitors, speed monitors, heart monitor watches — all can make walking a little more fun and give you a reason to get out the door.
 Top Picks: Top Picks for Walking Gadgets
 
9. Do a Virtual Walk Across America


 Track your walking minutes, miles, or steps and color in the trail segments as you do a virtual walk from Atlantic to Pacific on the American Discovery Trail. Seeing the visible progress you make will keep you committed to walking.
 
10. Choose the Right Time


 What is the best time to walk? Many people find that if they commit to early morning walks, fewer distractions pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day — that should be your walking time. To stay motivated, analyze your habits and choose the time that works best for you.

Top 10 Keys To Making Gains And Continuing To Physically Progress!

Learn the top 10 keys to physical progress from Matt Danielsson. From consitency to listening to your body, learn them all!
 
1.Consistency

Quitters never win, and winners never quit. Heard that one before? Well, it holds true all the way – if you’re not sticking to the schedule, you’ll never get as good results as if you would, period. This is not to say that a rest-break when you’re on the border of overtraining is bad, but the 2-week spurts followed by 4 weeks of rest you often see are out of the question. If you’re actually unable to follow the schedule you’ve set up – not by laziness, but because of reality – save yourself some trouble and change your schedule.
 
2.Positive Attitude

“I can’t” is a phrase you should ban from your vocabulary. If your mind can’t imagine success, your body sure won’t do the job for you. Only when you can picture yourself actually pulling something off and come out a winner – may it be losing 5 lbs of fat or winning a contest – will it be possible. Did you see “The Matrix”? Even though the movie is completely fictional, it puts some light on the incredible power of the mind that we actually possess. Arnold proved what focus can do to a body as well as a career.
 
3. Eat Smart

If you want to gain weight, a moderate over-consumption per day is the ticket, without going to extremes. On the flip side of the coin, if you want to lose weight, maintain a slight deficit over a long period of time. As always, the key is moderation and sanity. Discard the crazy ideas you get from the pro’s. Stick with what is healthy and feels good for you, and the results will come over time. Nothing beats good ol’ food.
 
4. Taking Supplements

Protein drinks are great, since they give you a boost of nutrition without triggering an insulin-release. Creatine monohydrate is another supplement that most weight lifters will find useful. A multivitamin/mineral capsule should be the mainstay of every active person’s breakfast.

Thermogenic enhancers, mainly the caffeine/ephedrine-combination, can do wonders in getting rid of bodyfat during a diet (given that you are physically fit and Ok’d by your physician, of course). Maintain certain skepticism to the latest “miracle supplement”, whatever it is. If it sticks around and keeps growing, like Creatine, you’ve probably got the real thing. Something that was hyped like crazy for two months and then sortof faded, is much less likely to be a hit.
 
5.Kill Your Darlings

Bodybuilders generally love training chest and arms. Hamstrings, calves and neckseldom get the same enthusiasm. Guess what? Over time, it starts to show! There’s nothing more ridiculous than a huge guy with spider legs, and your first step in avoiding this is to balance your training. A simple rule of thumb: Stop doing what you like the most, do the thing you like the LEAST first, and finish with the fun stuff. It’s not fun, I know, but over time you’ll appreciate it.
 

 
6. Don’t Neglect Cardiovascular Training

You need to stay in cardiovascular shape not only to stay healthy, but also to be able to give your max when you work out with weights. If your lungs give up before your legs when doing squats, well, I think you can figure out what that’ll do to your overall progress.
 
7. Listen To Your Body

If your body says it’s overtrained, give it an extra day of rest. If you’ve got a lingering fever, back off the training, even though you might feel almost Ok. A strange pull or joint pain could be a sign of a more serious injury in progress. Stop doing that exercise immediately, and carefully try another way to train that muscle, that doesn’t hurt. There is absolutely no point in pushing yourself through two more sets only becuse it’s written down in the log.
 
8. Keep Track Of Yourself

Write down what you eat and what you train every day, preferably on an ongoing basis so that you get as accurate information as possible. This will later give you a hint of what you did right or wrong, when you can see the results a couple of months later. If you gained muscle, but also got pudgy, you will have an idea of the “calorie bandits” you should leave out for next time. If you’ve grown stronger, but suddenly hit a plateau, you can look back and see where your training got stagnant. Without a log, you’re fumbling in the dark.
 
9. Remain Open To New Ideas

A lot of people let pride get in their way of results. They’d rather do bicep curls with 140 lbs using terrible form and get no results, than use 80 lbs with strict form and get improvements by the month. Don’t let the joke be on you though. There’s a lot of bad advice along with the good out there, so be your own judge of what makes sense to you. Try and discard things, and keep what works for you.
 
10. Understand The Big Picture

You’ll live for many years. There is no “quick fixes” that’ll bring you through the whole race. Your health should always come first, so be skeptical to any “magic” ways to lose fat, gain muscle, or improve stamina. Only a fool would start a marathon by a crazy, all-out 400-yard dash.

dimanche 29 décembre 2013

Jessica James – Cut IFBB Bikini Pro & Team FitBody Fusion Coach Talks To T&T!

Jessica James – Cut IFBB Bikini Pro & Team FitBody Fusion Coach Talks To T&T!


How Did You Get Started In Health And Fitness?


I was ranked 5th in the world for competitive cheerleading growing up, so fitness and conditioning was
always a huge focus in my life. I picked up bodybuilding and bikini competitions after a few years of retiring from cheerleading. I became a certified personal trainer, helping train others but I always was fascinated by how I could transform my own body. After I saw my first show at the LA fit Expo in 2011, I was hooked.
 
What Is Your Best Accomplishment So Far? Proudest Moment?

Winning 2nd at the Tijuana Pro in my third pro show ever was quite a big moment for me. Not because of the placing but because the two weekends before that I had made my pro debut and did not place at all. However I didn’t give up and did my second pro show the weekend after and moved up to 7th. Next weekend I was just shy of winning. Proof you can do anything if you never give up
 

 
What Is It Like Competing?

Fun, nerve racking, long. Haha I love being on stage. Like I said, I grew up competing in front of audiences so I naturally feel in the zone. I’m a competitive person but what I love about bodybuilding its not all about how you perform on that day but how hard you’ve worked UP to that day!
 
What Is Your Workout Routine?


Monday
Pistol Squats: 6×12
Outer Leg Machine: 6×20
Hamstring Curls: 6×15
Donkey kicks: 6×12


Tuesday
30 Minutes HITT Sprints
Upper Body Circuit Light (changes every time, uses all free weights)


Wednesday 30 Minutes Cardio
Light Abs


Thursday
Sumo Dumbbell Squats: 4×15
Seal Kicks: 4×25
Sting Leg Single Leg Dead Lifts: 4×10
Side Presses On Leg Press: 3×12
Leg Extensions: 3×15
Step Ups High, Lunges With Kick Back: 4×20
Donkey Kicks: 3×15


Friday
30 Minutes HITT Sprints
Upper Body Circuit Light (changes every time, uses all free weights)


Saturday
OFF


Sunday
30 Minutes Cardio
Light Abs



 
Favourite Form Of Cardio?

AMT machine. Highest resistance, taking small backwards steps only using glutes and hamstrings
 
What Is Your Diet Like?


Meal 1: 1 cup egg whites, 1egg, 1/2 cup oats
Meal 2: 6oz tilapia asparagus 1/4 cup rice
Meal 3: 3 chicken 1/4 cup rice
Meal 4: 6oz fish 1/4 cup rice asparagus
Meal 5: 3 oz chicken large salad and mixed veggies

When I’m in prep. Generally stay around this type of plan but am a little more relaxed on weighing out food, adding sodium, unlimited veggies and about 35g more fats to get my calories up.



 
What Are Your Tips For Success For Beginners?

Work with a nutritionist to get your diet costumized. Everyone is different and not the same diet works for everyone. Don’t waste your time in the gym without having the proper diet or be ready to see slow results. Also, always have your workouts mapped out for the week. Keeps you motivated to go to the gym if you have a plan and hold you accountable to pushing yourself through the whole workout and breaking the habit of just stopping when you get tired.
 
What Is The Best Advice You Have Ever Been Given?

Be patient. You won’t be perfect in the beginning but you got to keep getting back on track when you fall down. Don’t make excuses for yourself and never give up on yourself. Use self affirmations and be your own best supporter.
 

 
Did You Make Any Mistakes When You First Started Out?

Oh my gosh yes. The list goes on. I tried limiting calories but not eating the right macros. I did cardio to try and undo a bad eating day, as punishment. I ran too much and forgot about weights. I barely ate during the day and binged at night. I didn’t have a plan in the gym when I worked out I just wandered from machine to machine. I didn’t mainly use free weights. I never did plyometrics. I worked out because I disliked my body instead of loving it. The list goes on lol
 
What’s Your Favorite Exercises For Developing That ‘Booty’?

Anything that isolates the glues and hamstrings! The key is to switch it up and really mind to muscle focus. Bulgarian lunges, single leg pistol squats, stiff leg dead lifts, donkey cable kicks, lying down hamstring curls, kurtsey lunges, bands step togethers (some of these are mapped out how to do on the fitbodyyradio YouTube channel)
 

 
What Are Your Favorite Ab Exercises?

Yikes. My least favorite. I just do stability ball crunches, hanging ab crunches and decline bench sit ups
 
Your Best Tips To Getting Into Contest Shape/Losing Those Last Few Pounds?

Cutting down portions and adding 30 minutes of HIIT cardio in the mornings and at night.
 

Funniest Moment In The Gym?

I realized my leggings were see through on my last set of a really long leg day. I’m sure everyone got a nice view. So embarrassing but I couldn’t do anything but laugh at that point ;P
 
Where Does Your Motivation Come From?

Myself. I’m very competitive and believe in myself 100%. I get motivation from the web and coaching my own competitors but at the end of the day I rely on myself to keep me going. It’s me vs me, and it’s really the only thing you are truly in control of.
 

 
Favourite Fitness Models?

My first competition bikini role models were the lovely Jaime Baird and Dianna Dalghren. Funny because I’ll be working with both of them for Fitness RX this weekend. Crazy what you can manifest if you never give up.
 
Favourite Quote?

Whether you believe you can, or believe you can’t, your right.

samedi 28 décembre 2013

How to speed up metabolism?

ZoranaSpor metabolism is a problem for many people , and that's why I can not lose the extra pounds . This is a consequence of the slow metabolism contributes to the deposition of fat . While people who have a fast metabolism can eat a lot of food and it's rich in fats and carbohydrates , and again will not gain weight .

One of the factors that may affect the metabolism is age . This is about the fact that the rate of metabolism slows down about 5 % for every 10 years of age .Another factor which depends on the metabolism of the half . It has been proven that women burn the calories less than men in the same age . And muscularity can affect metabolism . Specifically, people who have bigger muscles have a higher rate of metabolism .

Thyroid gland may also affect the metabolism or slow it down . Now that we have pointed to the cause, that is, factors that affect metabolism , we can give you a few advices how you can speed up , if you have a problem with him .

An important quality , proper nutrition


The important rule is that you have to follow if you want to speed up your metabolism is that it should have 5-6 meals a day . So you shall not eat just one or two times , but more often by less . Breakfast can not skip discomfited . Among the three main meals must have a snack when you can eat a sandwich for example , or just drink a glass of yogurt . Also, you can eat a piece of fruit . Apple or grapefruit are low-calorie , so you definitely recommend them .

Foods that you can still accelerate metabloizam are foods rich in omega-3 fatty acids , fish such as tuna and salmon , for example .If you want to speed up your metabolism and we advise you to eat oat cereal and bread from whole grain cereals , as this may affect the metabolism .According to some research , and spices like red hot peppers , chili , ginger and black pepper , or strong spices can speed up your metabolism as much as 25 % . Also, it can contribute to fish oil , olive oil and flax seed oil and seeds , so it would be good to introduce them into your diet.

In addition to food , it is necessary to enter and enough water in the body .
It would be best to make it 2-liter can and more . This will certainly speed up your metabolism .Alcohol not you supposed not to eat the candy. If you can not get them to surrender if it is just sometimes , not every day .Green tea also speeds up the metabolism . Therefore likely to lose burning calories , and to lose weight .

It would be best to make it 2-liter can and more . This will certainly speed up your metabolism .Alcohol not you supposed not to eat the candy. If you can not get them to surrender if it is just sometimes , not every day .Green tea also speeds up the metabolism . Therefore likely to lose burning calories , and to lose weight .

To speed up the metabolism is very important and exercise

 .We encourage you to do cardio exercises . These are exercises that are the pulse of the heart speeds up over 120 beats per minute . This includes the aerobics , swimming , skipping rope , ride a bike or run the best . These exercises should be implementing three times a week .Physical activity will definitely speed up metabolism and is certainly a much better option than sitting by the TV , when it certainly slowed metabolism .

vendredi 27 décembre 2013

The Myth Of Cardio Before Breakfast—Debunked!



We’ve all heard it before, the theory that doing cardio on an empty stomach after an overnight fast sends fat burning into overdrive. If only it were true …
In 1999, Bill Phillips published his bestselling fitness book, Body-for-LIFE, which promised a body transformation in 12 weeks.
In his cardio chapter, Phillips put forth the theory that performing aerobic exercise first thing in the morning on an empty stomach maximizes fat loss.
The rest, as they say, is history. Ever since, every Tom, Dick, and Harriett has been shuffling off to the treadmill each morning before raising so much as a spoonful of oatmeal to his or her lips.
His rationale was as follows: A prolonged absence of food brings about a reduction in circulating blood sugar, causing glycogen (stored carbohydrate) levels to fall. That leaves your body no choice but to rely more on fat, rather than glucose, to fuel workouts.
Moreover, the low insulin levels associated with fasting are conducive to fat breakdown, increasing the availability of fatty acids to be used as energy during the exercise session.
The strategy became popular with bodybuilders and other physique athletes striving to get as lean as possible. After all, who wouldn’t want to burn more fat while expending the same amount of effort?
I’m sorry to say it, but the whole zombie-before-dawn-at-the-gym thing was a big mistake.
Here’s Why:

Measuring Your Morning Cardio And Metabolism

First and foremost, it’s shortsighted to simply look at the number of fat calories burned during an exercise session. Your metabolism doesn’t operate in a vacuum.
Rather, the body continually adjusts its use of fat and carbohydrate for fuel depending on a variety of factors.
As a general rule, if you burn more carbohydrate while exercising, you’ll ultimately burn more fat in the post-workout period and vice versa.
In the end, it doesn’t make a bit of difference. You need to evaluate fat burning over the course of days — not hour to hour basis — to gain a meaningful perspective on its impact on body comp.
Let’s say you’re a skeptic, though, and figure it’s better to burn more fat now rather than later. A bird in the hand is better than two in the bush, right? Well, not in this case.
True, the research does show that fasted cardio can increase fat utilization during exercise compared to performing cardio in the fed state. Except this only occurs at very low levels of training intensity.
During moderate-to-high intensity levels, the body continues to break down significantly more fat when fasted compared to after you’ve eaten.
So far, so good. Unfortunately, the rate of breakdown exceeds your body’s ability to use the extra fatty acids for fuel. In other words, you have a lot of extra fatty acids floating around in the blood that can’t be used by working muscles.
Ultimately, these fatty acids are repackaged into triglycerides post-workout, and then shuttled back into fat cells. So you’ve gone to excessive lengths…only to wind up at the same place.



Fasted Cardio Doesn’t Mean Fast Results

Okay, so perhaps you’re thinking that you’ll just perform fasted low-intensity cardio to burn those few extra fat calories. Nice try, hot shot. You see, training status also has an effect on the fasted cardio strategy.
Namely, if you exercise on a regular basis — and if you’re reading this article, that likely includes you — the benefits of fasted cardio on fat utilization are negligible even at low levels of intensity.
Horowitz and colleagues (2) found that when trained subjects exercised at 50 percent of their max heart rate, an intensity that equates to a slow walk, there was no difference in the amount of fat burned–regardless of whether the subjects had eaten.
These results held true for the first 90 minutes of exercise; only after this period did fasted cardio begin producing a favorable shift in the amount of fat burned.
So unless you’re willing and able to slave away on the treadmill for a couple of hours or more, fasted cardio provides no additional fat-burning benefits, irrespective of training intensity.
Fasted cardio makes even less sense when you take into account the impact of excess post-exercise oxygen consumption. EPOC, commonly referred to as the “afterburn,” represents the number of calories expended after training. Guess what? Eating before exercise promotes substantial increases in EPOC.
And guess where the vast majority of calories expended in the post-exercise period come from? You got it, fat!
There’s also the intensity factor to consider. Research indicates that high-intensity interval training is more effective than steady-state cardio for fat loss (Bill Phillips actually recommendedHIIT as the preferred type of cardio in his book).
Ever try to engage in HIIT session on an empty stomach? Bet you hit the wall pretty quick. In order to perform at a high level, your body needs a ready source of glycogen; deplete those stores and say goodbye to elevated training intensity.
The net result is that fewer calories are burned both during and after exercise, thereby diminishing total fat loss.
On top of everything, fasted cardio can have a catabolic effect on muscle. Studies show that training in a glycogen-depleted state substantially increases the amount of tissue proteins burned for energy during exercise.
Protein losses can exceed 10 percent of the total calories burned over the course of a one-hour cardio session — more than double that of training in the fed state.
Any way you slice it, sacrificing hard-earned muscle in a futile attempt to burn a few extra calories from fat doesn’t make a lick lot of sense–especially if you’re a bodybuilder!

To Cardio Or Not To Cardio Before Breakfast

Summing up, the strategy to perform cardio on an empty stomach is misguided, particularly for physique athletes.
At best, the effects on body composition won’t be any better than if you trained in a fed state; at worst, you’ll lose muscle and reduce total fat loss. So if you should eat…what should you eat prior to cardio?
The answer depends on several factors, including the duration and intensity of training, the timing of previous meals before the cardio session, and individual genetics.
A good rule of thumb is to consume approximately 1/4 gram of carbohydrate and 1/8 gram of protein per pound of your ideal bodyweight (which may differ from your actual weight).
For example, if your ideal bodyweight is 200 pounds, then your pre-workout meal should consist of approximately 50 grams of carbs and 25 grams of protein. A shake made of natural fruit juice and whey protein is a good option, particularly if cardio is done early in the morning before breakfast.
Of course, individual response to macronutrient intake will vary, so use this recommendation as a starting point, and adjust accordingly.
 

Fat Loss Motivation 4: The Most Amazing Female Weight Loss Transformations

This is part 4 of our fat loss motivation series. The first step to accomplishing your fitness goals is deciding you want to make a change and getting motivated. We have collected another 30 of the best female weight loss transformation pictures from around the web to motivate you to transform your own body and change your life!


No Excuses Pics : Incredible Fitness & Gym Motivational Pictures To Inspire You!

It’s easy to get caught in a bad cycle of excuses. ‘I’m too sore’, ‘My arm hurts’, ‘I don’t want to’, ‘It’s raining’, ‘It’s snowing’, ‘I’m tired’, ‘I’ll do it another time’. Everybody has excuses, some have damn good ones, but it’s important to go past them. To work past them. To forget them. That’s what ‘No Excuses’ means. It doesn’t mean your reasons aren’t important, or even valid, it means that you WILL have reasons not to do something, but it’s more important to focus on the goal you want to achieve and will do whatever it takes to reach it.

Gallery Here & The Full Picture Set Below:



Jacked Swedish Fitness Model Chris Harnell Talks With T&T

How Did You Get Started In Bodybuilding?

Sports has always been a big part of my life, Track n’ field, martial arts and boxing to name a few. So lifting weights as a complement to other sports started my interest in bodybuilding, later on this was my main focus and goal.

 

What Is Your Best Accomplishment So Far? Proudest Moment?

My best accomplishment so far must be that in my 12 classic bodybuilding comps I’ve started in I always ended up on the podium. Next year my goal is to stand on top for all of my competitions to come. Proudest moment of all categories must be, being a dad to 2 wonderful girls.

What Workout Routine Has Worked Best For You?

I have struggled with injuries the last couple of years, so i’ve had to rethink my approach to training, high repetitions and supersets is what works for me right now.



Chris Harnell’s Workout Routine:


Day 1: Legs & Calves

  • Warm Up: 20 min stationary bike
  • Leg extensions: 5-6 sets 15-20 reps
  • Leg press: 5 sets 15 reps 2 dropsets to failure
  • Squats: 15 reps 4 sets (Supersets with lunges)
  • Standing Calf press: 5 sets 12-15 reps
  • Sitting calf press: 4 sets 12 reps 2 drop sets to failure

Day 2: Chest, Triceps & Abs

  • Bench press or Dumbbell press: 5 sets 12 reps
  • Cable cross: 4 sets 12-15 reps
  • Pec Dec flys: 4 sets 15 reps
  • Push ups and Flys incline bench dumbbells: Supersets 5 sets
  • Crunches: 50-100 reps
  • Leg raises: 5sets 20 reps
  • Cable crunches heavy: max reps 5 sets

Day 3: Rest


Day 4: Back & Hamstrings & Calves

  • Chin-ups: 5 sets max reps
  • Lats pulley wide and narrow grip: 4-5 sets 15 reps
  • T-bar: 4 sets 10-12 reps
  • Back raises: 4 sets max reps
  • Calves like Day 1

Day 5: Shoulders, Biceps & Abs

  • Dumbbell press: 5 sets 12-15 reps
  • Lateral raises: 5 sets 12 reps
  • Back of shoulders cable cross: 4 sets 12 reps
  • Back of shoulders dumbbell raises: 4 sets 12 reps
  • Abs like Day 2.

Day 6: Rest


Day 7: Repeat Day 1

I focus on light weights and contact training for hypertrophy, Strict and controlled movement patterns.



Top 3 Favourite Exercises And Why?

No. 1 has to be the leg press (drop sets) not really when your in the mix, but the satisfaction when your done. No. 2 has to be deadlifts for the great all round workout you get from it. No. 3 Chin Ups, for the great lats isolation and width.

Favourite Form Of Cardio?

There is not really a favourite form of cardio for me! I do it because it´s necessary when dieting. If I do it, its a walk or cross trainer 60 min per day when on comp diet, off season I don´t do cardio.



What Is Your Diet Like?

My philosophy on dieting is to eat clean. Clean eating is a must for me when dieting, there´s a lot of methods out there and some of them are not even worth mentioning. My diet consists of a clean sources of proteins carbs fats, none excluded. A sample diet when dieting can consist of chicken/meat or fish for protein, potatoes or rice for carb source and fats mainly come from the protein sources, omega3´s cashews or almonds.

Sample intake: kcal 2700-1500 fats 50-75g proteins 250-300g carbs 250-100g

Any Classic Healthy Meals That You Always Eat?

Some healthy meals that I eat on a weekly basis are chicken, rice and veggies. My favourite cheat meal must be pancakes/ice cream.

What Supplements Do You Use?

I try to keep my supplement intake to a minimum and eat clean foods instead, but there are some I do take, like omega3´s EAA´s



What Are Your Tips For Success For Beginners?

Train hard, stay focused and eat clean. If you want to succeed in this game there’s no shortcuts, and do not underestimate the importance of nutrition.

What Is The Best Advice You Have Ever Been Given?

Don´t strive to be mediocre, strive to be great, and stay humble in success.



Did You Make Any Mistakes When You First Started Out?

I think I did the same mistakes that a lot of kids out there do, didn´t train legs to match my upper body, and are still struggling to even it out.

What Are Your Favorite Ab Exercises?

All of them really, without good abs you will not achieve that aesthetic physique.

Your Best Tips For Losing Those Last Few Pounds?

Stay focused and do not lose sight of your goal. Most people that don´t achieve that lean competition shape when having a good program cant keep away from temptations.



What’s Your Funniest Gym Moment?

Can´t really recall a really funny gym moment, but I can look back on some of the things I did when started out at the gym, training and laugh at the execution and form. The good thing is that you get knowledge along the way, it just takes time and dedication.

What’s Your Gym Playlist Like?

If I have head phones on, it´s usually house music, we have a lot of great artists here in Sweden for that genre.



Where Does Your Motivation Come From?

My motivation comes from the need for progress and always being better than my last show.

Favourite Inspirations?

I get inspired by all kinds of people that trains hard and stay focused on their goals.
 

10 Easy Tips For Achieving A Toned & Sexy Physique

 

Below are 10 quick and easy tips you can use to make sure you are looking your best when you hit the beach.
Everyone’s favorite season is just around the corner and you’ve probably already spotted the large selection of bathing suits that are lining the store walls. Are you ready to bare your body this year? If not, don’t panic, there is still plenty of time to prepare yourself. Below are 20 quick and easy tips you can use to make sure you are looking your best when you hit the beach.


1. Drink More Water.

Staying well hydrated will not only keep your skin looking clearer but it will also help reduce any bloating you are experiencing from the foods you eat. If you aren’t getting 7-8 glasses a day, now is a great time to start.
Remember it doesn’t have to be plain water either; many people get sick of the taste after 3-4 glasses, there are many flavouring add-ins such as Crystal Light on the market today to give it more flavour.
Or, if you are trying to get your protein intake up there, look into Syntrax’s line of Nectar proteins. These mix terrific with plain water and taste almost like Kool-Aid!

2. Add In Some Uphill Walking.

If you are a big fan of walking for your cardio workouts, try ramping this up by going at it on an incline. This increases the intensity greatly and will really target your glute muscles.
If you want a toned back side, this is one form of cardio that will get you there fast! Alternate periods of incline with flat (or alternatively find a hilly path to walk on) to build up your endurance.

3. Give Yourself A Small Treat.

You may be tempted to put anything that isn’t 100% clean on the ‘off-limits’ list for your diet in your efforts to lose weight as quickly as possible. While it’s great to have this motivation, it may not be the best method.
You might be able to avoid all temptation for a good week or two but after that generally most people will find it harder and harder to say no. If they keep pushing themselves though, they are creating a lot of cognitive dissonance in their minds (one part is saying yes, while the other is saying no).
This could lead to an all-out binge where you consume thousands of calories in a sitting. Rather than letting it get to this point, simply allow yourself a single, small piece of chocolate or half a scoop of your favorite ice cream each day. Those 20-50 calories won’t amount to a whole lot of damage to your diet and could really help you stick with it for the long term.

4. Don’t Forget To Work Your Back.

With so much of the focus on legs and abs, many women forget to spend a good portion of their workouts on their back. Don’t underestimate the power a nicely defined back can have on your overall appearance this summer.
Make sure you are including bent over rows, lat pull-downs and pull-ups in your workout sessions at least once per week to target these muscles.

5. Avoid Horizontal Stripes.

When choosing your bathing suit, you will more than likely want to avoid wearing horizontal stripes. These will really make you look wider than you are which is something almost everyone wants to avoid.
Solid colors tend to look the best and then remember to keep thing simple around any areas you are less than confident about (for example, if you feel you have large hips, avoid anything that ties around this area – it will only draw more attention to it).

6. Try One Of The Many Fat Burners Available.

Some individuals may want to add a supplement to help speed their fat loss along. There are plenty of fat burners on the market today that do just that.
They vary in what they contain so if there are any particular ingredients you are sensitive to or simply don’t want, it’s more than likely you can find one tailored to your needs. Many of these will act as appetite suppressants as well, helping to keep that hunger in check while you are dieting.

7. Make Sure You Are Getting Enough Essential Fats.

Getting a good intake of essential fatty acids is extremely important if you are looking to lose body fat. These will help it so you do not become insulinresistance and make your body better able to utilize carbohydrates.
You should aim for about 6 grams per day, either in supplemental or food form. Since most people do not consume this much strictly from food alone, most will opt to use a supplement.

8. Reduce Your Stress.

If you are feeling enormous amounts of stress over squeezing into your bikini already, this isn’t going to help your body look any better. When we have high stress levels our bodies tend to produce more cortisol, which can trigger the storage of abdominal fat in some people.
Look for ways in which you can reduce your stress, such as taking a yoga class or having a nice warm bath before bed. It will be well worth your effort and could create a noticeable difference in your physique.

9. Hit The Gym Before The Beach.

If you are planning on going to the beach for the day, trying to get in an early morning workout is a smart move. Make sure you hit the weights during this workout as the stimulation will help to bring more oxygen to your muscles, giving them a fuller and more ‘pumped up’ appearance.
As far as ‘faking it’ goes in terms of looking toned and defined, this is your best option. Focus on doing slightly higher rep ranges, aiming for about 10-15 reps per set to really increase the amount of sarcoplasmic inflammation you experience (which will lead to fuller looking muscles).

10. Relax!

Lastly, don’t forget to have a good time this summer. Remember that the more comfortable you feel, the better image of yourself you will project and thus the more attractive you will look.
Don’t force yourself to wear a bathing suit that you don’t think looks good. If you still aren’t completely confident, look for one of the wraps they have available.
Be proud that you are making a dedication to your exercise and fitness plan, even if you haven’t obtained your ideal body, you are so much healthier now than before and that is nothing to be ashamed of.

samedi 21 décembre 2013

Losing weight the easy way - 3 Weight Loss Tips infinitely useful


Interested in buying a number of tips for weight loss very valuable to help you lose weight and is able to transform the foundation of your life is based on? How to remove the need to constantly involved in trying to keep the gym and a strict diet

that limits to eat only the sweet sound of the food?

If you are interested in accepting the offer, read the disclosure of fund three tips to give you the means to achieve their weight loss and lose weight easily and quickly without precedent.

To conclude this article, you will be amazed with your new knowledge of how easy weight loss can really be.

1- Do not succumb to cravings caused by endemic hunger just to lose weight, learn to control it! It sounds simple in theory but difficult to implement, I know. Some things are frankly easier said than done. This does not mean that you need to remove to make a sincere and dedicated effort to meet this demand, however. It may seem minor, but breathing with the truth, the more they push induced food cravings, the sooner you take control of your hunger, finally tame substantial and help you achieve your weight loss goals. He did not need to be shown that the commitment of exasperating difficulty with losing weight because you will be constantly eating. So how are we to suppress hunger, you ask? The answer is to eat foods that bind you over long periods of time, instead of eating small portions, saturated every hour on the hour fat. Some foods rich in fiber such as heavy lenses, specific fruits and vegetables such as apples and peas and nuts all considered products suppression of hunger first level and come with the added benefit of excellence in maintaining a loss of digestive system healthy weight!

2-Water, a key assistant for you to realize and achieve their weight loss. Instead of consideration, water provides full set of properties that are advantageous for committed enough to drink regularly. Despite his initiative to expose independent water as incapable of dissolving a portion of the excess weight that you have, it is actually extremely rewarding standards of weight loss for people who commit to drink regularly to lose weight. In fact, it even has the ability to make you a believer to 7-10 pounds lighter when he drank regularly. The concept behind this lies in the fact that his body if he is deprived of what he considers enough water, creates a tendency to store. This is done as a defense mechanism triggered by water scarcity, with the intention to establish a reserve supply of water as a preparation for future deficiencies. Storage of this water results unnecessary weight in the long term. You can prevent the event to commit to drink at least 8 glasses of water a day, alerting your body so that your water supply is abundant enough to refrain from establishing a store.

3- Please truce with their spontaneous laughter as described in the next deep end, get yourself a hula-hoop. All childish side, spend a little time each day for exercise hula hoop can be very profitable for you. Hula-hooping is a great way to exercise that challenged conventional maneuvers tasteless boring, redundant and exhausting to lose weight. You can also ensure that you will enjoy every minute of it, the introduction of an additional advantage of its wonders in Eq. You can cop one for about $ 10 (make sure it is a weighted average of one) and start with exercise immediately (without assembly), strengthening its position as one of the values cooler and exercise equipment you'll ever met. By investing in the hula-hoop, embark on its potential exercise as often as possible. Spend many hours involved in their affordances as possible within one day. You will soon be amazed at the speed at which you burn calories while having fun in the process. A simple daily 10 minutes of your time investment can do wonders to help achieve your weight loss goals. Can you imagine the effect of a few hours (although spread throughout the day, of course) would?
And this concludes the tutorial 3 Council aims to achieve during the redemption. I hope that helped them to realize that weight loss should not be difficult or try their physical abilities in any way to lose weight. Follow this area, and a better life awaits you just around the corner.

mardi 17 décembre 2013

dimanche 15 décembre 2013

How I got started!


KNEW I had what it takes. I wa determined and asked the gym trainer how to do it. He told me to get strong. So I worked on that from day one. Learning tecnhique? Practice many reps? Heck, I rushed into it, I had no time! I wa in a rush! I was hungry to change my former starving-jelly like little body into a lean mean machine.
I remember when I started working out back in 1999. It was at a Nautilus Gym in southern Sweden and I had one clear goal to accomplish there: to build muscle so I could compete in Bodybuilding. Yup, I had my mind set on this before I had even picked up or felt a dumbbell. I just

Of course I got results fast. My muscles grew and I loved it. But then I realized: the gym was not "the real thing", because Nautilus was machines only. I read about free weights and squats and deadlifts and I dreamed about and fantasized about doing those. It was time to move on. I changed gyms and found a real gym just a few minutes walk away..

Everyone told me I would get bored and start being interested in guys instead. Well, no, I went from horses to bodybuilding instead.

So, for another year I worked out, learned real stuff like pull-ups, deads and squats. I kept on improving and started to look athletic, well-built. Still, I had a long way to go! People told me about creatine, protein powders and meal replacements and since I back then was as much of an all-or-nothing woman, I put all my money into protein powders and ate that and nothing else. Balanced food? Uh, no, I did not know what that was! Prior to the protein powder passion of mine I had been on the student´s pasta and ketchup diet the grapes only diet, the fruit only diet, carb only diet. I believe my body was so starved on protein it hit my muscles perfectly and I grew bigger and leaner quite fast. Boy was it fun!

I turned 19 two years later, graduated high school and moved to another city. I made sure I got an apartment close to the gym and not close to work. That had me walk for 90 minutes in the morning to the work site and then home again same route. If I had not eaten a lot of cookies at this time because I was so miserable, I´m sure I would have been in perfect shape. I had a lot of muscle and I now treated my nutrition as good as my training. four months I lived in the third biggest city of Sweden.

Stockholm was next up. I worked night shifts as a black jack and roulette dealer. Only time for working out was straight from the night clubs to the gym which opened up at 5 am. I got really tired from the routine, but I was less than one year out from my first bodybuilding show so no time to lose.

vendredi 13 décembre 2013

What is Fitness?


It is an interesting question, isn’t it? What does it mean, exactly, to be fit? I’d be willing to bet that not only can you not give me a clear definition off the top of your head, that you’d be hard pressed to find one if you were given the time and desire to. You would think, though, that as a $16 Billion per year industry, with all the marketing, the supplements, the magazines, the entire sections of book stores, the websites and the infomercials that somewhere in all that paper there was a working definition of what fitness is.
We at CrossFit have 4 different definitions of what fitness is, but the most applicable to the most people is their ability in each of these 10 catagories:
1. Cardiovascular/Respiratory Endurance: The ability of the body systems to gather, process and deliver oxygen.
2. Stamina: The ability of the body systems to process, deliver, store and utilize energy.
3. Strength: The ability of a muscular unit, or a combination of muscular units, to apply force.
4. Flexibility: The ability to maximize the range of motion at a given joint.
5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed: The ability to minimize the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.
Every one of the ten skills on this list touch upon all the skills and abilities that a professional athlete, a grandmother, a father,a shift worker or a weekend warrior needs if they are going to thrive in the world. The needs of an athlete are not differnt in kind to the needs of a grandmother. They only differ in degree. Throughout the course of the day/week/life each of us will touch upon these. How many times during the day do you need to carry something relatively heavy, or pick something up off the floor, or put something in a cabinet above your head? We’re not talking about stuff you do in the gym, we’re talking about the things you do with the rest of your time, the every day things that everyone does. If you can’t do these things, you are not really living your life, you’re just letting things happen around you.
This level of fitness is what CrossFit Myrtle Beach strives to give our members. Not just the ability to do the mundane everyday tasks without injury, but to excede the mundane and to live their lives.
To be fit is to be more fully what you are. To be able to do more of what you have the potential to do, and the more fit you are the more full your life is.
We are proud of all the hard work everyone has done the past year had hope we can continue to help you guys get better each time your in the box

jeudi 12 décembre 2013

Bodybuilding program muscle mass

Program bodybuilding muscle mass may be more frequent than usual program for food in large quantities improves recovery. It is therefore based on a training bodybuilding split routine to drive the top and bottom of the body separately

 When taking muscle mass, strength training program should be tailored and intensive enough for the body to get the most nutrients and calories provided by food to grow muscles.


.  Excess power outlet mass promotes recovery, we must take the opportunity to train harder and / or more often, to accelerate muscle gain.

 A bodybuilding program type muscle mass is most often based on a program split routine: a strength training program for the upper body and a program for the low. Each program being used 2 times per week, a total of 4 training workouts per week.

 Another solution is squarely divided into 5 sessions, for a weight training session dedicated to virtually every muscle group. Just make tests to find what suits you best (sample weight training program of 5 days).

It is essential to maintain sufficient training for the legs. The legs are very large muscle masses, do not cause sufficient amounts to depriving a large growth potential.

Here below two programs simple and basic fitness, but using all the harder exercises! It is thanks to this simplicity that you can devote yourself fully during each period and thus be sure to work your muscles as hard as possible.

Bodybuilding program muscle mass for the upper body:

 - Developed lying on the bar: 3 sets of 10 repetitions 
- Dips: 3 * 10  - Rowing bar: 3 * 10 
- Neck Draw: 3 * 10 
- Developed military at the helm: 3 * 10 
- Side Elevations: 3 * 10 
- EZ Curl the bar: 3 * 10
 - Curl departure hammer grip: 3 * 10
 - Triceps bar at the front: 3 * 10  - Triceps extensions to the pulley: 3 * 10 

Bodybuilding program muscle mass for the lower body:

- Squat: 1 * 20  
- Deadlift: 2 * 10  
- Leg extensions: 3 * 12  
- Leg curls: 3 * 12  
- Abdominal crunches with straight legs: 4 * 20 

For your workout making weight is the most effective, you must devote 100%.
This means reducing all other sports, but also reduce the outflow, go to bed early ... to allow the body to recover well, enjoy the ground with the greatest possible efficiency.




samedi 7 décembre 2013

What to eat after exercise?

Learn what foods to consume after sport can be beneficial to those who exercise regularly .Knowing what to eat after exercise is important to help your body to get into shape. No matter the time of day you exercise , the key remains to consume after a workout meals that combine protein (which help your muscles recover ) carbohydrates ( which meet the energy tanks again). Discover also what should be consumed before starting a workout

For best results, you should certainly feed you after sport but within 30 to 60 minutes after the last exercise, when muscles are most receptive (eg you stop sports 19h should ideally eat before 19:30 or later than 20h) . During this time window , an increase of enzyme activity makes the body more efficient to store glucose (to get energy ) and to make proteins in the muscles tired.

1) Beverages recovery after training or competition homemade

A combination of banana , milk and yoghurt can drink fresh and substantial sports recovery . Dairy products like milk and yogurt work well, providing both protein and carbohydrates.Bananas are filled with potassium and magnesium , of a strong electrolyte for healthy muscle function .
Drink this milkshake for breakfast after a workout in the morning, at lunch or after completing your workout lunch .

2 ) protein loaded Sandwiche

You will not regret eating a sandwich after sport , it brings what it takes to recharge quickly in a practical manner . Make sandwiches without putting too much salt, while putting enough to replace the salt that was lost after exercise. Add tomatoes for more freshness and a good dose of vitamin C.
You can also use whole wheat bread to make a very healthy sandwich. Prepare your sandwich well in advance and take it to eat after sports meeting tomorrow afternoon or eat after sports night.

3) Granola Bars

It is not always easy to get a meal or snack 30 minutes after sport. Granola bars can then be an interesting take on the go snack. Leave a few granola bars in the drawers of your desk or in the glove box of your car to make healthy alternatives to foods sold in vending machines (which are often filled with empty calories).
Among the ingredients granola bars , oats, honey, orange juice and flax provide protein , carbohydrates and good fats . Nuts and dried fruits bring iron to maintain healthy red blood cells . Mix the sweet and crunchy yogurt low fat snack if possible . Just remember to be controlled portions of these granola bars , because it is a high energy food that is calorie dense .

4 ) Breakfast energetic

An egg sandwich is perfect as a breakfast room after sport. There are proteins in both the yolk and white of eggs, and this dish uses a combination of both to increase protein intake while keeping the calories and fat under control
.Eggs also provide zinc , which helps the metabolism and immune system as well as vitamin B12 , which supports cell production. Cheese and fresh vegetables complement this dish to restore tired muscles and recharge your energy reserves.Besides eggs for breakfast after a workout , you can also try a bowl of cereal reduced sugar with skim milk.

You can also try the milk chocolate , very good as provides 3 parts carbohydrates to 1 part protein ( or the ideal proportions for a food to eat after the game) . Chocolate milk also helps to rehydrate your body because it contains a lot of water (at least 85 %).

5 ) Fish protein responsible

Salmon is a great source of protein (not to mention its many omega -3 good for the heart ) . So you can eat after the sport of salmon with steamed vegetables and brown rice to give your body healthy carbohydrates and B vitamins that help produce energy .
The protein-rich salmon, in accompaniment with the fibers of steamed vegetables and brown rice , you will be satisfied after sports night, you avoid cravings late at night. The remainder of this dish can be served again with a salad after a workout the next day at noon .