Medical and Fitness

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You must define your goals as much detail as possible:

This is the most important part of the whole project you have to define your goals. Want to get stronger? Want to get volume? “Losing weight and  reduce their body fat? To increase your endurance? “Reduce stress? Do you want to use it to supplement a sport? All of the above?

If you define that or much detail as possible what your goals, what can happen is that the team of weights or weight machines to buy not profitable.

How much space is willing to devote to your gym?

If you have an area of 5 x 5 at home, the team that we should buy to study the millimeter. We can not buy large fitness equipment machines or apparatus, it must consider the location of each device bodybuilding perfectly. Read the rest of this entry »

Although I love going to the gym, at some point in your life, and for various reasons (eg having to combine family life with training, live far from a gym, etc.) may be interesting to train at home, think that go to the gym in certain situations has some drawbacks that must be weighed:

.- The increasing price of a good gym.
.- Search for car parking.
.- Wait until it finishes another person to use the machines or weights.
.- The music you may not like.By having your own gym and training at home, you are able to listen to your favourite performers such as Florence and the Machine or even Flight Of The Conchords. So this way, there is no fighting over music in the gym.

If you have a small space can house a small mountain home gym and achieve our goals without leaving home, I must also say that training at home need extra motivation, as we always have something to do at home. We will have the same discipline in schedules, etc. .. that if we were to the gym. Read the rest of this entry »

The Power Of Vegetables. When people usually think of foods that help the body building, immediately refer to different lean meat, but what they do not realize is that beans are a delicious and very nutritious source of protein and fiber.

Fiber is essential for maintaining a regular bowel movement and an appropriate response to insulin – and that is essential for muscle growth as both the helper functions in the absorption and utilization of various nutrients and supplements taken by bodybuilders . We bring to our diet at least 30 grams of fiber daily.

We must never forget the power of vegetables in the diet of weight gain in the weight training and fitness training.

To build quality muscle mass and lean chicken breast and turkey are a staple diet of a bodybuilder, and provides an excellent source of high quality protein, is also a food extremely low in saturated fat and fat trans.

Due to the low-fat chicken and turkey can be incorporated into several meals throughout the day to get an excellent source of protein. They are also easy to cook so many different manias we will have a slightly more varied diet.

Although so far we have been seeing foods that are low fat, fish is an exception to this rule. Read the rest of this entry »

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The prefatiga is a technique that can increase the intensity of stimulation applied to the muscle to achieve its development.

INTENSITY

In assessing the training load can be defined “volume or amount” the sum of the elements of that charge, as the series, the kilos, repetitions, etc … while intensity is the quality of that training.

It is closely related to the amount of cargo coming and determines the shape, gives instant results but not stable and must always be preceded by a period of training related to the amount, provides results only if it exceeds a certain limit, and is specific respect to the quality to be developed. Read the rest of this entry »

This is made very intense workouts, and a very short period of time between them extensive, including also do more than three sets for large muscle groups and a series for small muscle groups. It is recommended that people plan training novice or unprepared.

An example of a routine introduction:

Routine Background:
Squat (10)
Remo dumbbell (10)
Bench press (10)
Military Press (10)
French Presses (10)
Curl inclined bar (10)
Lateral Raises with dumbbell or machine (10)
Trunk flexion (10) Read the rest of this entry »

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The degree of training into the vibration platform varies the frequency and intensity of vibrations. Low frequencies are very efficient for training the force, forcing the muscles to contract more forcefully. Higher frequencies are used for recovery, we increases the blood circulation and therefore the process of eliminating toxins.

Vibration platform with almost 100% we exercise the muscles of the body. Conventional training methods achieve only 40-60%. The deepest muscles, benefit greatly from training with the vibration platform. Another major advantage of the vibrating platforms is found in muscles that are not used very often which are deliberately activated.

All this is possible because the exercise with the vibrating platform stimulates the whole muscular system immediately and not one muscle after another. Read the rest of this entry »

After three days without speak, not that I’m angry, I was relaxing, I am strong … yes … and I have not even gone to the room today by circumstances beyond the blog. I want to talk about one of my favorite exercises: the concentration curl

The concentration curl is an exercise that is used to develop the biceps, and is one of the exercises are used. For that you come to the idea, is one of the biggest films out on jailer that are typical in the yard doing biceps sitting on the bench while the rest play basketball and talk with their mafia bad. I must go to the point. We’ll sit on a bench, with dumbbells and weight that we get to do for the training plan we have.

We will support the arm with which we will be undertaking the exercise with triceps touching the inside of the leg. She reached down and will make up the concentric phase, with a movement of 90 degrees in total. In the eccentric phase, slowly back down, even to leave your outstretched arm. We again perform the same movement but with the opposite arm to finish the series that have marked. This exercise is easy, comfortable and has a great acceptance by the great effort required for muscle because it is one of the most comprehensive exercises for biceps.

We will not discover anything new, if we talk about the benefits of swimming, but there’s still people who think that just has to play a sport or another, if I will not deny, lack of time is one of major problems, but we also have the opportunity to diversify our schedule in different sports, ie devote the week to go to room and spend two days by the pool.

In any city centers have found a pool hall, so do not think it difficult to encounter any installation near your locality, and do not say if we talk of a big city.

The swim brings many benefits, not only as one of the most aerobic exercises there, but once we’ve practiced, in summer at the beach with a swimming pool in summer too.

I recommend that if you do not know swimming, think to do so as soon as possible because not only produces physical benefits but also psychological, in addition to being a little given to sports injuries because the joints in the water almost do not suffer. Read the rest of this entry »

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One of the main causes of erosion of bone mass is the lack of exercise or inactivity, but it is also important to maintain a proper daily calcium intake. Calcium is the most abundant mineral in the human body, as we have it in your bones, which are a basic structure in the body. Of all our weight, approximately equivalent to 2% calcium distributed mainly in teeth and bones. The rest circulates in blood and a small part is stored in muscle cells.This mineral is important for clotting, the transport of cell membranes, nerve transmission and regulation of the heartbeat.

The daily recommendation for an adult varies between 1000 and 1200 mg daily, increasing that amount in pregnant and breastfeeding, when your intake is more important.
Calcium Deficiency

Mineral deficiency that causes bone deformities, tetanus, arterial hypertension, cancer of the colon and rectum.
Calcium and Vitamin D Read the rest of this entry »

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