TIPS FOR BODYBUILDING WORKOUT

Bodybuilders say that anyone can practice this sport as long as they have the discipline to train and eat properly. It all depends on what goals the student wants to achieve. They have bodybuilding as a philosophy of life.

Many follow a natural path to develop the physique, others use drugs as ergogenic resources. However, if these drugs, which are anabolic steroids, are not prescribed by qualified professionals and in the correct way, they bring undesirable side effects. Therefore, some anabolic steroids have been banned by bodybuilders.

TIPS FOR BODYBUILDING WORKOUT

What is Bodybuilding?

Body = body and building = construction. In other words, bodybuilding, which in Brazil is called bodybuilding is the construction of the body through diet, training consisting of exercises against resistance and rigorous rest. Bulky bodies with balance between all muscle groups form the shape (physical form) of the practitioners’ body. For competitions, male athletes look for a “V” body.

In bodybuilding competitions you can see the result. Bodybuilding is the way to get to these competitions. Bodybuilders are extremely dedicated to this process of building their bodies as a philosophy of life.

How to start in Bodybuilding?

First, the individual must dedicate himself and understand that he must have discipline to train and eat to reach his goal.

Second, seek a little information about the functioning of your body, your bio type, if you are fit for this practice as well as training methods and the correct way to eat.

Furthermore, you should be interested in hypertrophy, in addition to focusing on building muscle in an organized manner.

Bodybuilding is a complex sport, it involves a lot of physiology, biochemistry, bio mechanics showing that our body is one of the most beautiful machines and laboratories that can be studied.

Doctor

The doctor will guarantee through exams that your health is up to date to start the practice of physical activities. Especially bodybuilders who use steroids or other drugs should be tested every 6 months to assess their health.

In addition, the specialist doctor will also be able to monitor the training by prescribing anabolics to increase muscle mass. Follow-up should be done with caution so that there are no side effects for athletes who seek bodybuilding as a competition. But there is little care in this regard, as there are many who require exams in absurd quantities and prescribe many manipulated.

Personal trainer

The personal trainer must be specialized in this type of training. The experience of this professional will greatly influence his knowledge and prescriptions. Having someone instructing is essential in bodybuilding at any level that the practitioner finds. He will guide the journey in search of the perfect shape, without injuries, without wasting time and in the right way.

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Vitamins and Minerals In Case Of Fatigue

A busy period with a lot of stress, reduced resistance, an unstable day and night rhythm: it all has repercussions on your body, often with fatigue as a result. Can vitamins and minerals play a role in the recovery? Blending up a green smoothie is a great way to enhance your daily nutrition & improve your health.

85 percent of people sometimes feel tired. In 47 percent of them, the fatigue lasts for more than a day, with 16 percent it is even constantly present, according to research. The consequence?

Restore fatigue

When the fatigue is built up over a longer period, the body also needs longer to recover. Think of fatigue and a lethargic feeling due to stress , psychological symptoms or a shortage of vitamins and minerals as a result of a (long) bad diet.

Many people wonder whether vitamins and minerals – possibly in supplement form – can promote recovery from fatigue. Although vitamins and minerals do not provide energy themselves, they do play an important role in energy metabolism. Thus magnesium needed to process calcium properly, and vitamin C is necessary to absorb iron properly. The answer is yes: you need them to get energy from your diet.

250 grams of vegetables

This means that a healthy and varied diet is extra important for people with chronic fatigue complaints. And such a healthy diet includes, according to the Good Food Guidelines of the Health Council, at least 250 grams of vegetables every day and to eat 2 servings of fruit per day. However, the Food Consumption Survey of the RIVM shows that Dutch people receive much less than the recommended amounts of vitamins and minerals. And a shortage can again have an impact on energy metabolism.

Nutritional pattern under scrutiny

Several studies show that for people with fatigue it is worthwhile to look critically at their dietary pattern. Even a small shortage of vitamins and minerals can already play a role in them. This mainly concerns the B vitamins, vitamin C and the minerals calcium, phosphorus, iodine, iron, copper, magnesium and manganese. But also a vitamin D deficiency causes fatigue symptoms.

What’s in it?

B vitamins – Milk and milk products, meat (goods), vegetables, fruit, eggs, bread, potatoes and grain products.
Vitamin C – Vitamin C is found in fruits, vegetables and potatoes, especially in cabbage, citrus fruit, kiwis, berries and strawberries.
Vitamin D – Fatty fish . Meat and eggs also deliver some vitamin D, but a lot less. In the Netherlands, vitamin D is also added to low-fat margarine, margarine and baking and frying products (but not to oil). In butter, vitamin D naturally occurs, but much less. Vitamin D may be added to other products; this mainly happens with dairy products.
Calcium – Calcium is found in milk, milk products, cheese, (green) vegetables, nuts and legumes.
Phosphorus – Phosphorus is found in milk, milk products, cheese, fish, meat, legumes and whole grain products.
Iodine – Iodine naturally occurs in seaweed, sea fish and eggs. Added iodine is iodized kitchen, table and diet salt, bakery salt, bread baked with baker’s salt and some meats.
Iron – Iron is mainly in beef and lamb, wholemeal bread, broccoli and green beans. Hummingbird is only available in animal products and is better available to the body than non-heme iron from plant products.
Magnesium – Magnesium is found in bread and grain products, vegetables, milk and milk products and meat.
Manganese – Manganese is made from wholemeal bread and whole-grain products, tea, vegetables and fruit.

Tips for fatigue

Eat at least 250 grams of vegetables and 2 pieces of fruit daily to get enough vitamins and minerals. If you struggle to get these amounts daily, a supplement can prevent shortages and give extra energy to fatigue.

Watch your vitamin B12 content. Vitamin B12 (cobalamin), a water-soluble vitamin, only occurs in foods of animal origin, such as meat, fish, milk and eggs. Especially vegans are at risk of a low intake of vitamin B12, resulting in fatigue symptoms. The Health Council advises this group to take extra vitamin B12. Even when you take antacids, your vitamin B12 level may be on the low side. Sufficient stomach acid is necessary to take B12 from the diet.

A vitamin D deficiency can cause fatigue symptoms. Vitamin D is mainly extracted from direct sunlight. A long winter with little sunlight can cause shortages. If you also eat little fish and no margarine and margarine, it is difficult to get enough vitamin D. Children up to 4 years old, people with a dark skin color, people who spend a lot of time every day or wear outer clothing such as a burqa, chador or headscarf, pregnant women and the elderly is recommended to take extra vitamin D anyway. Websites like My Green Daily can help you get complete information on ways to get fit and healthy body.

Take your time. It takes a long time before a shortage occurs, but it takes at least as much time for those stocks to be rebuilt. A supplement is recommended every day over a period of 2 months to provide the body with the necessary vitamins, minerals and trace elements.

Not only vitamins and minerals need time; your body also needs time to recover. Your body is not designed to be constantly under tension and needs time to recharge the battery. Therefore, alternate effort every few hours with relaxation and try to get enough moments of rest.

Stress eats energy. If you suspect that stress is the cause of your fatigue, take the cause of it. Find out where the voltage comes from and work on it. Provide sufficient rest, go (again) exercise and turn on help if necessary.

The better you sleep, the sooner your fatigue symptoms disappear. Provide a regular sleep pattern .

A ‘quick fix’ is not possible. Fatigue is not solved with energy drinks or coffee locks . Eat healthy and varied and as little as possible from packages and bags. Avoid refined sugars and alcohol and nicotine. The peace that these products give is short-lived.

For some people, mindfulness training or yoga can provide a solution to create the necessary peace in head and body.

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Most Effective And Fastest Way To Lose Man’s Breasts

How To Lose Your Probolan 50 Man The Breasts Of The Most Effective And Fastest Way To Lose Man’s Breasts

Stress shoots alarmingly high when a man glances at his chest in the mirror, and immediately feels the urgency to look for methods to get rid of the man boobs.

He will often wonder why he has human Probolan 50 breasts and may even have tried looking for ways to get rid of them to no avail.

This article reveals some of the best and effective methods to lose human tits.

Cardiovascular Exercises To Get Rid Of Man Tits

A shapely toned chest, heart and Probolan 50 exercises effect are the most ideal because they help in burning calories and are a perfect way to lose an embarrassing man’s boobs.

One should be inclined to enjoy cardiovascular exercises every day for around 40 – 60 minutes. Making sure that one is very involved and committed to indulge in the exercises on a daily basis is a surefire way to guarantee results.

Once accustomed to these exercises, they become Probolan 50 second nature operation and priority over any slowness, thus guaranteeing the desired results, thereby always being one step closer to achieving that goal of eliminating the man boobs.

In addition to the obvious reward of shedding breast fat, cardiovascular exercises are structured to help you lose weight and make a healthy person.

As a matter of fact, neither will they take too much of your time, nor will they hinder Probolan 50 or limit the other daily activities. They can also be performed in a different location without any special fitness equipment.

Another innovative method to get rid of unwanted and ugly man boobs is through strength training. This type of training involves a very effective workout price known as the incline bench press, and it is recommended that a routine of 5 sets of 5 reps be performed a few times in a week at least.

In fact if one Probolan 50 spoils in this exercise more than twice a week, it would be helpful then harmful.

Keep in mind that while they are in these work outs, one should try to narrow their shoulder blades and contract the shoulder muscles at the same time to pay attention to the Probolan 50 weight and dynamics on the upper part of the chest.

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How to Prevent Hair Loss


Hair loss is the excessive loss of hairs. Every day the average person loses approximately 100 hairs, this has no visible effects as there are also about 100 hairs per day.If, however, you lose significantly more hair a day than you speak of hair loss. This can also have visible effects in the form of the thinning of the hair and after some time bare spots on the head can arise (baldness). Hair loss generally starts on top of the head or around the crown.

Hair loss can be caused by hormones, stress, fatigue, unhealthy food, smoking or as a side effect of certain medications. Hair loss is a consequence of treatment in various diseases (eg cancer)

Although both men and women have to deal with hair loss, about 50% of men suffer from Alopecia Androgenetica. This is also called hereditary hair loss in men. One in three men will experience this type of hair loss between the ages of 20 and 50. This usually manifests itself in a “retreating” hairline at the temples, the forehead or the crown.

hair loss treatment

The reason for this typical hair loss is genetic, namely sensitivity to dihydrotestosterone (DHT) and 5-alpha-reductase. The enzyme 5-alpha-reductase converts the male hormone testosterone into DHT. This is the reason why men show such a typical hair loss pattern: women have much less testosterone in the body than men. Men who suffer from Androgenetic Alopecia show a typical pattern.


Hair loss has been studied over the centuries, and some interesting discoveries have been made. For example, men who were neutered never became bald. This is already a first indication that the male hormone testosterone has something to do with hair loss. In addition to the genetic factor, the diet also plays a role. This is a promising fact, because we can easily check this factor.

We now know that testosterone is the basis of baldness, can not we oblige the body to make less testosterone? Androgens are hormones produced by a man, of which testosterone is the most important. Androgens are produced by glands, which protect the body from dangerous, stressful situations by producing these hormones (and adrenaline).

When we end up in a threatening situation, the glands produce these hormones. But the glands in our western world are overloaded: we live under constant stress, which means that the production of adrenaline and testosterone is running at full speed, which of course promotes hair loss.

Recently, products have been brought onto the market that have scientifically proven to be effective against hair loss. They are available through your doctor. herbal hair loss remedies Click here for more information about these products.


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To leave a beard, or just a smooth chin?

Leave your beard or continue to shave. Most men have ever faced that choice. Always shaving is a challenge for some people. For others it is an attempt to improve their appearance or to go for a certain look. And the choices and possibilities in terms of beard growth are almost infinite. Beardilizer

Centuries ago, a beard was very common. The means of shaving were limited at that time. The richer men were often shaving, but that was of course not reserved for the common man. In addition, the beard also provides natural protection during cold times. Nowadays the beard is really only a personal choice. It determines your appearance for a large part.

Shave daily

Some men shave daily. For example, in the early morning when they get up. That is part of their morning ritual and they are not used to anything else. The amount of beard growth is of course different for each man, but if you shave every day, it is generally not too bad. In any case, it is the same job every day. Just like brushing your teeth and other things you do in the bathroom. It just comes with it.

An obligation

Other men shave less often. For example every other day or a few times a week. Especially when you shave less frequently, shaving is often a job that is often overlooked. Shaving after a few days is not always pleasant when your beard growth continues at an average pace.

Sometimes you have to

It also depends on what you do in your daily life. In some professions an unshaven face is not done. You are then actually obliged to maintain a strict discipline in your shaving habits. But in many cases it is not really a problem to not shave a few days to a week.

Do not shave for a while

With many men there is sometimes a period that the beard stays on for a while. For example in the holiday season. Or in a period when you simply do not get around to it, or do not have the means. For one person, that is a blessing: just do not work with the knife or that device in front of the mirror, but just leave everything out of the box.

For others, shaving is not a bad thing. Especially if you are used to smooth skin, you will soon suffer from itching. And even without the itching, many can not keep away from their beard: such a bearded face feels very different. That will also quickly attract the members of your family.

A beard grows for a moment

For someone who normally shaves regularly, it often takes two to four weeks, before a beard has formed. Depending on the look you are going for, you also have to maintain your beard from that moment on. Nowadays, everything is possible in terms of species of beard.

If you want to make a well-groomed impression, it is always wise to keep the edges of your beard a bit taut. Especially on your throat, because the growth of beards is usually not the same in all places. But you can also choose to shave your throat for the most part.

And what does the woman think of it?

For many men their wife or girlfriend has an important voice in the choice of whether or not to be a beard. And also the type of beard and the length. Some women should not think of a partner with a beard. They do not like that noise. But there are also women who find a beard attractive. In addition, a beard is also better for some men than for others. And in some cases you can create a more masculine appearance thanks to a beard. Or you hide certain characteristics of a face with it. This is often the reason why women prefer to see their husbands with beards.

Almost infinite possibilities

As mentioned, you can go for all kinds of beard. In the first place, of course, a simple full beard. This is not very modern, but the advantage is that it requires little maintenance. But you can also go for the tight thin lines. To keep this tight you also have to update it a few times every week. Other options are sideburns, with which you can vary indefinitely. The same applies to a goatee or goatee. Some men want a beard where the chin is free. And with the mustache you can do everything.

Conclusion

Whether or not a beard. At the bottom of the line, it remains a personal issue. But trying something different in your life is nothing wrong with it. If you do not like it, you can go back to a smooth chin. But who knows, you like it so much, that you do not want to lose your new beard for the time being. For someone who has had a beard for a long time, shaving may be a bit more exciting, but it is also a matter of time.

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7 Small Changes That Help You Lose Weight

Did you know that even small changes such as getting more proteins or not eating fruit at certain meals already has a huge effect on your weight and helps you lose weight? Below we explain seven surprisingly simple ways to change your behavior, so that you lose weight effortlessly

Fruit: Not during the meal!

Fruit is very healthy and needed in every diet. It is recommended to eat two to three pieces of fresh seasonal fruits daily, so that you consume enough vitamins, minerals and fiber. But eat a piece of fruit for dessert and you put extra pressure on your digestive system. This is because the acids start fermenting sugars and, in combination with the rapid digestion of the fruit, cause gases to form, which lead to weight gain. If you eat fruit in the morning or in the afternoon, the effect is totally opposite . Because it is so tasty, you have less sense in that slightly less healthy snack and candy. Apples and pears you can eat during a meal , these are considered neutral fruits.

Eat easily without mixing too much

You can make an exception when you invite people or eat out, but a typical meal still consists of a vegetable, a grain or tuber and proteins . In this way you enjoy a balanced meal, in which all nutrients are absorbed by your body.

Proteins ensure that you lose weight

Carbohydrates are all too often misused in the form of sandwiches, pasta, pizza, pastries etc. Carbohydrates give you energy to be able to continue all day long, but by consuming too much of it and consuming too little energy, they are converted in reserves. This will make you thicker. Protein-rich diets can not be healthy either: because you lose weight too quickly, your kidneys and liver become overloaded and you get a yo-yo effect. This is why we recommend a good portion of protein without exaggerating it. E ach meal should contain proteins . You do not only want to burn calories, but also to become slimmer.

Fibers reduce bloating

Fibers are essential for the proper functioning of the organs. If you suffer from constipation, diarrhea or any other problem, this can lead to stomach inflammation. That is why it is advisable to eat high-fiber foods every day, preferably fruit, vegetables and whole grains. You must drink enough water between meals to flush the amount of fiber.

Do not eat anything in the afternoon

Each country has its own life rhythm, which varies according to the seasons. However, you do not absorb nutrients from what you eat during the afternoon or at night . That is why you get involved, you can hardly sleep or overload your liver. Choose in the evening for herbal infusions, vegetable creams, soups, semi-sweet fruit, proteins, etc.

Not all fats are the same

Did you know that a pastry makes you arrive in a different way than an avocado? Stop counting calories! G ezonde fats are essential for your body to maintain your organs, skin and body fluids. The ‘bad’ fats do not contain so many healthy nutrients, your body will therefore convert these into reserves. Choose healthy fats from nuts, vegetable quality oils, fish or eggs and avoid hydrogenated fats, fried food and cold meats.

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PRACTICAL WEIGHT LOSS TIPS

If you eat throughout the day, chances are that you get too many calories. Your digestive system will hardly get any rest, your blood sugar level will constantly rise and fall and the sentence will continue to be present in a tasty and sweet way.

It is best to eat 3 times (and sometimes even 2) a day. That means that you do not eat snacks. This also includes high-calorie drinks such as soft drinks or fruit juices.

During the 3 eating moments, you can fortunately eat quite large portions, so that you can then continue for about 5 hours. In the beginning, this food pattern can be difficult to sustain, but after a week or two your body will be accustomed to this and you will not be hungry in between!

slimming

Do not eat anything more in the 3 hours before you go to sleep

If you eat later in the evening, chances are you will not burn this anymore. If you do, you have a chance that your body will store this as fat. If you are hungry, try to drink water first. This will reduce your hunger.

Eat fewer calories after 14.00 hours

If you eat a lot of calories later in the day, you are less likely to burn them. So eat your last calories as much as possible during lunch.

Write down what you eat and drink

When you write down everything you eat and even drink, you can calculate how many calories you eat. This way you keep an eye on whether you eat too much, enough or too little.

Eat slowly and slowly

Give your stomach to your brain how full you are. There is a delay of about 10 minutes here. Do you eat too fast, then chances are you have too late that you are full and you eat too much.

Eat as much as possible at home

When you eat in a restaurant, for example, you sometimes get too large portions that you try to eat. When you eat at home, you have better control over what you eat. You will not be able to cook more food than you can.

Buy a pedometer

With a pedometer you can keep track of how much you walk. Make sure you get a certain number of steps every day, for example 10,000.

Watch out that you do not eat more during

the weekend than during the week In the weekend you often have more time than during the week. This gives you more time to eat. Keep an eye on this.

Start by reading labels

When you know which ingredients are in the foods you eat, you can make better choices.

Do only healthy messages

This is a very effective way. If you do not have unhealthy snacks at home, you will not be tempted. If you are hungry, there are only healthy foods in the neighborhood.

Talk about it with family and friends

This is how the people in your area know what you are doing and will be more aware of you. They may also have experience with weight loss and weight loss and they can give you valuable tips.

Always order the smallest portion

When you order food somewhere, it can often be very unhealthy food. With a large portion, the tendency is often great to eat it completely, even though you’ve already eaten enough.

Know how many calories you can eat

Each individual has a different number of kilo calories that the body needs per day. For women this is often around 2000 kcal, for men around 2500 kcal. There are plenty of tests on the internet that can calculate this for you.

Do not eat from boredom

If you have nothing to do, many people tend to eat. Instead, do something active. You will notice that after your activity you have more energy and you automatically come up with something nice to do, or have more sense to do things that you did not feel like at first.

Sleep enough Sleep

deprivation disrupts the hunger hormone and will therefore ensure that you get more appetite. Provide at least 8 hours of sleep per night.

Avoid stress

Occasionally stress causes you to sometimes think more clearly or perform better, but avoid too much stress. In case of too much stress, the substance is released cortisol. This disrupts the insulin level and also ensures that fats are stored more easily in the body.

Keep searching for new tips

If you keep looking for new ways and tips, you will be able to try more and more, to see what works best for you.

Do not eat in front of the TV

When you eat for the TV, you automatically listen less well to the signals from your body. As a result, you are less likely to notice that you have actually eaten enough.

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Exercises to reduce chest fat

Reducing breast size and fat can be the desire of both men and women. Men can accumulate fat in the chest, preventing them from looking good pectorals. Also, some women feel complex to have such a large breast size, but want, first of all, to avoid surgery, which is often risky and expensive. The fitness exercises can help burn fat and reduce pectoral breast size in the case of women. That is why today we bring you 3 exercises to reduce breast quickly and easily. How about we try it?

Pull over lying on the floor

This is the first of the exercises to reduce chest. Burns the fat to accommodate more muscle in the chest. To perform this simple exercise from home you only need a dumbbell and a mat. You should stand on the mat in a supine position, that is, looking up, and flex the legs. The arms should be stretched towards the ceiling, holding a dumbbell with both hands. Keep your elbows straight and carry both arms holding the dumbbell to the ground, passing over the head. You do not have to touch the ground, just get as close as your body allows. Ideally, make three sets of 15 repetitions

Pressures at chest height

It is one of the best exercises to reduce chest. It is excellent to work the pectorals and burn the fat or reduce its size. It is ideal for men who want to develop good pectorals or for women who want to reduce the size of their chest and keep it firm. It is a simple exercise that only requires a rubber ball and can be done comfortably from home. Stand with your legs slightly apart. Grab a white rubber ball with both hands at chest height. The exercise pressures at chest height consists of pressing the ball with both hands at once. We must maintain the pressure about 2 or 3 seconds. 10 or 12 repetitions are recommended, and in the last one it is advisable to maintain a longer pressure, about 10 seconds.

Opening arms with dumbbells

Lying on the floor in supine position (looking up), legs bent, feet and back resting on the floor, we take a dumbbell with each hand and leave the arms together and extended up. From this position perform a flexion of the two arms bringing the elbows to the ground keeping them at shoulder height. Return to the starting position by extending the elbows and joining both hands in front of the body. 3 sets of 15 repetitions.

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Pain in the muscles of the bones, character, treatment

The sensation of pain in the muscles of the bones at least once bothered each person . Their appearance due to heavy loads may be on the limbs caused by muscle fatigue, or a signal of emergence of other health problems. They can be located in the thigh, lower leg in localized or spread throughout the limb. Usually such pain shows the emergence of problems such as the muscles, as well as with the vessels, joints, tendons, or lumbar spine.

Pain in the muscles of the legs, the reasons Regular cramps in the night in children and teens are the result of differences in loads on the arterial and venous vessels. This is due to the growing organism physiology explains intensive circulation in the period of the child’s motor activity during the day, and a sharp decrease in vascular tone during sleep. Easy massage shin improves blood flow and relieves unpleasant stiffness. The formation of elastic fibers will end until 10-12 years of life, and the night will have muscle spasms.

But pain in the muscles of the bones of a child caused by orthopedic disabilities requires thorough medical examination and treatment . Also, pain in the muscles of the legs may cause some common diseases of the vascular system, such as: Atherosclerosis and disease of the veins associated with the delay and accumulation of cholesterol plaques on the inner shell. The occurrence of seals on the walls of the blood vessels is associated with metabolic disorders, and may be due to spasm caused by high blood pressure to arterial beings. Attention to atherosclerosis is still cold throughout the year, with muscle aches compressible in nature and intensified;

Spatters are caused by increased pressure in the blood vessels during slowing of blood flow. Often distressed women, especially during pregnancy, have the feeling of worry in the legs. Symptoms begin to appear in early childhood, burning, cramps, pain in the calf muscles. The great danger is a chronic form. Thrombophlebitis. Inflammation of the lining of the veins leads to the formation of blood clots, which irritates nerve tips, manifests bumps, hurts pain. The disease can affect the deep and superficial veins.

Pain in the muscles of the bones can also be caused by a violation of the skiatic nerve upon displacement or Hernia disc. Constant irritation roots sciatica able to penetrate the entire foot to the tone sharp, shocking pain. The treatment is chosen depending on the source of pain only on the basis of magnetic resonance diagnosis.

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15 things I wanted to know when I started training

I started training about nine years ago. In this period I learned a lot, but also made a lot of mistakes. That is why I have now, almost a decade later, made a list of the 15 things that I should have known then. Use it to your advantage!

1. Teach the compound exercises well

Compound exercises are always the basis of good training. Both if you train for more muscle mass or muscle strength. With compounds you use more muscle mass, you build more strength and learn to move better than with isolation exercises . So get off the machines, and make sure you have the following exercises (and variations thereof!) Well controlled: Squat , deadlift , lunge , overhead press , bench press , dip , push-up , pull-up and barbell row .

2. Calories

It does not matter what diet you follow if you want to lose weight . You will not burn fat if you consume more calories than you need. Also, you will not arrive if you burn more calories than you ingest. A diet can only make it easier for you to get more or fewer calories.

For example, chocolate is more than 500 kilocalories per 100 grams. In contrast, spinach contains 25 kilocalories per 100 grams. With a chocolate diet you can get a lot easier than with a diet of spinach. Of course, the opposite applies to weight loss.

3. Proteins

To recover from your training to the maximum, it is important that you eat enough protein . After all, these are the building blocks of your muscles! A good guideline is to get about 40 grams of protein every meal, three to five times a day. Do you want more precise tuning? Then focus on 1.8-2.0 grams of protein per kilo of body weight. Divide this over 3-5 meals.

4. Sleep

Sleep is by far the best tip I can give you. By sleeping enough you build up much more muscle mass and recover much better from your workouts. Get around 8 hours a night. Is this not possible and do you sleep 5 hours a night? Bad news! There is no pre-workout, creatine or protein powder that can compensate for that.

5. Track volume

In other words: count the number of heavy sets you do per muscle group. It is not uncommon for people to spend more than 30 sets per week on their breasts, 20 sets on their backs and only 5 sets on their calves and hamstrings. And then they complain that their calves are not growing …

By counting your sets you have a way to make the training volume transparent. A good start is 12 sets per muscle group per week and from there quietly build. You will notice that some muscle groups can handle more sets than other muscle groups. You can then include this in your next schedule.

6. Progressive overload

To build muscle mass and strength you have to load your body a little heavier than what it is used to. The body responds to this by building up more muscle mass and using it more efficiently. So keep constantly adjusting the load to avoid habituation.

7. Training frequency

The training frequency is the number of times you train a muscle group per week. In the meantime it is known that a training frequency of 2-3 times a week is more effective than a training frequency of once a week.

The bro-split where you train every muscle group only once a week is really not an efficient method. So make sure that you train every muscle group 2-3 times a week to get maximum results. Upperbody / lowerbody splits or even full-body training are therefore a great option.

8. You do not really become ‘slow’ of heavy weights

Your maximum “power output” is about 1/3 e of your maximum strength. To become more explosive therefore helps a lot to become stronger! Are you weighing 75 kg and do you want to jump as explosively as possible? Then it will help you enormously to bring your squat to the 150kg!

9. Good deadlifts are good for your back

I notice that many people are still afraid to dead-lift because they have trouble with the technique. But do not let this stop you. Get started and switch on the advice of a good trainer. A good implementation of the deadlift has many advantages, because it teaches you to stabilize your back while you are hinging in your hips. This is an essential basic movement that many people do not manage well, and is therefore extremely valuable to learn.

10. Being strong and muscular takes time

No matter how well you train, sleep and eat: muscle strength and muscle mass do not develop very quickly. After a year you will not look like someone who has been training for 10 years. There are no shortcuts, 6 week programs or 90 day transformations. Your perfect summer-body costs 3 years. Before you really are strong, you are 5 years further. In this article ” A six pack in 6 weeks ” my colleague explains why it takes time to achieve good results.

11. The importance of a full range of motion

By training me a full range of motion you can build more muscle mass, muscle strength and flexibility than with a limited range of motion. So squat deeply, touch your chest with bench press (gently) and stretch your arms with your pull-ups! Half repetitions give you half a result.

12. You can not do everything at once

Maybe you recognize this: you want to be super shredded, 220kg squats, bigger arms and really have done a triathlon once in your life. This is of course a super nice goal, but also a very big pitfall. You can not get everything at once.

Training for a triathlon will help you to lose some fat, but it really does not help you to grow big arms. Focus on things that go together and leave the other things for a while. You can pick it up later.

13. Supplements are (largely) nonsense

Sleep, training and nutrition are the three pillars of your progression. Supplements will not really make you stronger or more muscular and they will not really help you lose weight if your sleep, training and diet are not in order.

14. There are no magical diets

Paleo, Keto, low-carb, Intermittend fasting , vegetarian or vegan; for every diet there are success stories that assign it almost magical properties. One diet increases your testosterone levels, the other diet is presented as the solution for cancer. Sometimes these arguments are substantiated with a reasonable logical explanation, or they have selected a number of studies that fit the position ( cherry picking ). The studies that do not support it are often omitted for the sake of convenience.

15. You are not a pro-bodybuilder. So do not train too!

The internet is full of workouts of pro-bodybuilders in which they spend a whole training on one muscle group and tackle it with dozens of sets. Do you have to train like that? No! As a chemical mass sample of 125 kg your training looks very different than for a natural athlete

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