Exercises For Each Type Of Body
Not everything is for everyone. Do you want the program and exercises that correspond exactly to your physical Holdings?
Follow these advices and you will se the results in a month.
Are You Motherly Type?
Your form: You have a narrow waist, narrow shoulders and bigger lower body.
To burn the fat you need: to choose the activities that trigger your but and legs, and if it’s possible in society. For example run with a friend. Try to exercise 45 minutes 4 times a week and 1 hour in a week.
To acquire strength: focus on the upper part of the body. Four times a week launch 3 series of 15 sit-ups and two series of exercises to strengthen biceps and triceps, with the help of dumbbell, twice a week.
You need to eat: a smaller breakfast, medium-sized lunch and massive dinner. Avoid foods that encourages production of estrogen and storing fat, like ice cream, fried food, products made of white flour and flavored food.
Boyish Type?
Your form: You are a little curvaceous, and you have larger head. When you get fatter , it is mainly in the area of the belly.
To burn fat you need: to exercise in the morning and it is best for you to exercise alone. Ride a bicycle, speed walk or Nordic walking. Let your goal is moving minimum 35 minutes four times a week and 45 minutes once a week.
To acquire strength: exercise pilates for 60 minutes twice a week. Then launch 3 series of 15 sit-ups or 2 Series of 15 Knee push-ups.
You need to eat a big breakfast and equally massive lunch. Afternoon snack and a small dinner.
Avoid the food that will slow down your metabolism, such as flour, any kind of sugar and milk products.
Are You Athletic Type?
Your form: Secondary or larger breasts, broad shoulders, broad torso and relatively long legs.
To burn fat you need: to practice while standing on your feet upright like when you running. Your goal should be to exercise at least 4 times a week, 45 to 55 minutes of training.
To acquire strength: exercise two times a week, with the dumbbells to shape the body.
You need to eat: large breakfast, small lunch, small afternoon snack and bigger dinner. Avoid the fats, alcohol, salt and refined foods such as white flour.
Small Girl Type?
Your form: You have a medium-sized torso and the tendency to fat around your belly and waist. But even with excess of kilos, your hands and feet’s remain thin.
To burn fat you need: to change you exercises. Dance, go to the mountains, run… Your goal must be 3 to 5 times per 45 minutes of exercise. And once a week, extend to 55 minutes.
To acquire strength: exercise two times a week with weight, to shape all major muscle groups. Talking to the coach in gym let him create exercise program for you.
You need to eat: six mini-meals a day, with a intervals of three hours. Avoid the food, which encourages the work of thyroid and slows metabolism, such as white flour, sugar and caffeine. Feel free to eat olive oil, almonds, vegetables and fish.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Will Harris
Big Will Harris is in great shape these days.
So good that he’s overweening announcing a great victory for forthcoming show in Europe Show 2008.
This fact is especially surprising, because the definition was his biggest problem.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Alcohol And Exercise
If you constantly train and follow the basic principles of healthy eating, you can here and there take couple of drinks, right? Well, of course, but there are a few things that you should know about before going to visit the cafes and bars.
Scientists have found a certain increase in muscle endurance after having couple small drinks, but of course these “benefits” were short and small in comparison with the negative repercussions. Alcohol can reduce the strength, endurance, aerobic capacity and lengthen the time required to recover after training. Alcohol has a negative effect on the nervous system and brain, even short-term use has a negative impact on nervous-muscle interaction that will result in a reduction in force.
When alcohol comes to muscle cells, he can damage them and probably it will. At those who often drink, inflammation of muscle cells is very common. Through time, some of the damaged cells can die, which will result in less functional muscle contraction.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Reg Park 5×5 Program
Genuine Program For Strength And Mass
There are several versions of 5×5 program, for example, Bill Starr has created 5×5 program, which is based mainly on jerk, bench press and squats. Here we will look at one of the first 5×5 version of the program that were ever published. It is a Reg Park manual “Bulk & Strength Training for Weight Lifters and Bodybuilders from the 1960. Recently deceased Reg Park was triple Mr. Universe and one of the first massive bodybuilders.
Reg Park 5×5 Program In Three Phases
Phase 1
| Back Extension Under 45° | 3×10 |
| Squat | 5×5 |
| Bench Press | 5×5 |
| Deadlift | 5×5 |
- Rest 3-5 minutes between the last 3 series of every exercise.
- Exercise three times a week, for a period of three months.
Phase 2 For Bodybuilders
| Back Extension Under 45° | 3-4×10 |
| Front Squat | 5×5 |
| Squat | 5×5 |
| Bench Press | 5×5 |
| Dumbbell Thrust | 5×5 |
| High Pulls | 5×5 |
| Deadlift | 5×5 |
- Rest for 2 minutes between series.
- Exercise three times a week, for a period of three months.
After the basic Phase 1, Park recommends another set of exercises for the Olympic weight lifters, where he used another number of series, repetition, and includes practice of lunge and jerk.
Phase 3 For Bodybuilders
| Back Extension Under 45° | 4×10 |
| Front Squat | 5×5 |
| Squat | 5×5 |
| Bench Press | 5×5 |
| Dumbbell Thrust | 5×5 |
| Barbell Back Row | 5×5 |
| Deadlift | 5×3 |
| Seated Calf Raise | 5×25 |
- Rest for 2 minutes between series.
- Exercise three times a week, for a period of three months.
As the Park explained, 5×5 includes two progressive warming, and after that 3 series with the same weight. To increase the weight he recommended to be in the same interval example, the first session 60×5, 90×5 second series, then a third series 120×5.
When you are able to perform all three series with the same weight, then increase the weight of all five series for 2-5kg.
We should mention, that the Park was strictly against the exercise until you have strength, saying that it creates a negative mental circuit according to the remaining difficult exercises.
As for the Back Extension Under 45°, start without additional weight. After all the series are able to perform a set number of repetitions, only then increase weight of the series, in the series that are in a position to perform any given number of repetitions. Park and his training partner often are used 60 kg in the first series, 80 kg in the second, 100 kg in the third, and 60-115 kg in the fourth series.
This is the whole plan and we can say, quite demanding. You will notice that there is no isolation of any exercise until the third phase of the program, and in that time you have spent six months of training.
As for the recovery, Park recommends a lot of sleep and quality food. His diet consisted mainly of milk, whole eggs, steaks, orange juice, lettuce, protein powder.
With that working volume (the number of series), it was not uncommon to training lasts 2-3 hours, which is the usual duration of any training in that era of bodybuilding. (Far from today’s parole “Exit gym before 60 minutes expires”)
If you enjoyed this post, make sure you subscribe to my RSS feed!
Bad Sunbathing Creams
When we need too use creme are more efficient and protects from UVB and UVA from the ray. Half cream in the European market provides the only half or wholly insufficient protection. Read the labels when you buying.
Less than half of sunscreen are sold to the market in Europe in the past years and they don’t offer full protection from the sun, warns in a new survey.
Research was conducted by British market research agencies, "Mintel" and it has showed that less than half of the 750 products that are projected on the market in 2007 are offering combined UVA and UVB protection.
Protection from both types of rays is very important, and although UVB rays that cause skin burn on the sun, UVA rays rent deeper into tissue, which causes premature aging skin and in extreme cases mutation of skin cells.
"To sunscreen really needs to be more efficient and protects from UVB and UVA from the sun," said Alexandra Richmond, employ of the company that conducted the research.
"What many people do not understand is that if you have only UVB protection, you are less likely to burn but you have no protection from harmful impact of UVA radiation on aging and malignant transformation of the skin," she added.
"Sunbathing creams, which have protection, and from UVA and UVB radiation from the creams are called for a wide range of sunbathing, however, do not forget that no cream does provide complete protection, and use of shade and clothing as the first line of defense," she concluded at the end .
If you enjoyed this post, make sure you subscribe to my RSS feed!
Broccoli may undo diabetes damage
Ingredients of broccoli heal diabetics. Broccoli encourage emission of enzymes that protect the blood vessels and at the same time reduce the level of harmful molecules that cause significant damage to cells.
Broccoli can lessen the adverse effect of diabetes, these have shown the results of new studies of professor. Paula Thornalleyja with Warwick University. Sulforafan is broccoli ingredient, which was until now only connect with a cancer prevention. But the research has shown that it can be undone and adverse effect of diabetes on the blood vessels of heart.
This is a very important discovery if you have on mind that the mind that diabetics have 5 times more chances to develop cardiovascular diseases associated with damaged blood vessels.
American researcher Dr. Anderson was determent a special diet for diabetic on the basis of broccoli. It takes 21 day every morning in a liter of water to cook broccoli 300-500 grams five minutes. Half the liquid drink to an empty stomach, and the other half in the evening. Broccoli, sow with tea spoon of cinnamon, and then eat it for lunch.
If you enjoyed this post, make sure you subscribe to my RSS feed!
Techniques for spreading the chest with your own weight
You are on vacation, the gym is not available, and you do not want to let your hard build muscular mass starts to sink. After all, all you want is to go on the beach and vamp babes.
Here are a few exercises in which you can use your body weight, and effectively compensate the lack of machines!
Exercise 1
Larry Scott Spreading
Below you can see the picture of first Mr. Olympia champion, and how is he performing a little known exercise with gymnastics handles.
This is a great isolating exercise for chest, for all those who have enough strength that in this way can perform (and of course, have gymnastics handles available).
Exercise 2
Spreading On Pilates Ball
And another kind of chest spreading where you using your own weight. All you need are two balls for exercise, which you balancing on elbows and forearms (quite similar exercises with butterfly machine).
Begin exercise only when your hands are in parallel position to the floor, and then roll the ball, using only the work of chest muscles.
In case you want to do this exercise in combination with standard push-ups, it is always best to perform this exercise before push-ups, because the exercise is much heavier than it appears at first sight!
The dumbell ball fly Paul Check
If you enjoyed this post, make sure you subscribe to my RSS feed!
The natural increase in the level of testosterone
Testosterone is a male hormone that regulates the libido. Reduced levels of the testosterones can affect the mood and the overall interest in performing many everyday activities. Reduced level of the testosterone is often wrong diagnost as depression because of similar clinical symptoms. The symptom that distinguishes both mentioned disarrangement is muscular strength.
Men with low testosterone do not only have a reduced interest in performing physical activities because of a lack of energy, but also have a lack of power. Testosterone normal levels in the blood of men is between 350 - 1000 ng / dl. As well as hair, this level is slowly decreasing after 40. age rate of 1% per year. This rate of reduction in the level of testosterones looks harmless if the short-term monitors. Looking at the long term, it cause fating, reducing bone and muscle mass, and after 60. year of life can cause impotence. Testosterone levels below 350 (ng / dl) drastically increases the chances of mortality from heart attack.
Causes Of Testosterone Lack
* Mode diet with a high level of protein and low-carbohydrate affects the reduced production of the testosterone.
* Excess of the fatty layer increases the level of estrogen, which can cause a drop in testosterone. A pair of hernia will not much affect the hormonal disarrangement, but if the weight is 30% above the ideal, the problem becomes serious.
* Starving for weight loss in the brain causes the feeling that die of hunger, so that it excludes production of the testosterone so that is something left to stocks the moment when you see a female. Without testosterone no burn up fats - which is actually contrariety to the goal.
* Too much exercise - the situation when the body is not given enough time to rest and renewal in the period between training. In such situations testosterone levels fall and up to the 40%. Symptoms of too much exercise are: nerve, insomnia and muscle volume reduction.
* Alcohol is one of the most dangerous enemy’s of the testosterones.
Symptoms Of A Lack Of Testosterones
* Not really thinking too much about your sexuality
* Problems with erection (rigidity and durability)
* Depression and lethargy with no real reason
* The loss of mass in the upper part of the body, although with regular training
* Loss of hair on the body
* The growth of breasts
Ways To Naturally Increase Level Of Testosterones
* Get rid of the colon belly. I already mentioned that excess weight causes unbalance between estrogen and testosterone.
* Do not lose weight quickly. It is best to lose weight one kg in a week, because you can not get to starving.
* Skip Atkinson diet. Diet with low participation of carbohydrates and proteins in high participation reduces the production of testosterone. Content of the protein should be 16% since entries daily calories. This means that the average man of 80 kg, with a daily listing of 2900 calories should be around 140 grams of protein or 2 pieces of chicken chest and one tuna can.
* Research has shown that the situation increases erection increasing the level of testosterones. Morning sex is a good way to maintain a high level throughout the day and helps with weight loss.
* Do serious exercise. The whole exercises (bench press, squats) that lifting the large groups of more muscular level rise testosterone level of exercises for small muscles (biceps or triceps). As a result, for example, by working squats help the growth of other muscles.
* Eat more walnut, hazelnut, almond, peanut.
If you enjoyed this post, make sure you subscribe to my RSS feed!
The Basic Principles Of Exercise- Part Five
1. Set Realistic Goals
Beginners must understand the importance of setting realistic goals. Some people think they will look like Arnold after several months of training, and when their mass is far from their expectations, then often quit. Look: muscle growth is slow process, while beginners often get the first few rupture in a relatively short time, advanced exerciser can rarely get more than a kilogram of muscle mass in a month. In other words, when you begin with the training, it is realistic to expect 5-8 kg of muscle mass (which is much) in the first year of training and only if all perform as expected. Therefore don’t panic and do not throw away coaching simply for reasons that have not received 10 kg of muscle in 8 weeks.
2. There Is No Magic Program
Key of the progress is (and always will be) the amount of effort. Hard work, willingness and passion for progress with each new training is a real secret to increase muscle growth and strength, and not some revolutionary program.
Progression
Here we are returning to our principle of the investment effort. True secret in the development of the muscle and power, is progression. You have to constantly challenge your body on progress because if you constantly repeat the same thing constantly, you will look the same. Prospects in training the goal of the game and not design the program, Tempo, or some other small things.
So, there are several ways for progress. What we want, is to force the body to become stronger. We do this with progress and it leads to increasing muscle mass.
Here are some ways to force the body on stronger work:
- Increase weights: You can cause the body in this way by adding a small weight and performing the same number of repetitions, E.G. If you did 10 repetitions with 100 kg on the bench press last week, and your next perform will be 10 repetitions with 105 kg then you are forcing your body to work. Obviously, this method of progress has its limitations because you can not continually add weight and expect that the body will always adapt. For example each week you enlarge the bench for 5 kg, this would mean an annual increase of 260 kg, which is of course impossible.
- Another way you can make body works harder is to perform more repeating in the series with the same weight.
For example, if you perform 10 repetitions with 100 kg, and next perform will be with 12 repetitions you’ve made some progress. As with the previous methods you can’t prosper infinite.
Increase the average weight
This is very similar to the first method, where the increase in weight refers to the maximum weight in the series, this technique applies to the raising average or greater weight to more series.
For example, let’s suppose that you perform 4 series with 10 repetitions on bench.
Week 1
Series 1:200 kgx10 repetition (2000kg)
Series 2 210 kg x 10 (2100 kg)
Series 3 220 kg x 19 (2200 kg)
Series 4 225 kg x 10 (2250 kg)
The total weight lifted = 8550 kg
The average weight per series = 2137 kg
The average weight per repetition = 213.7 kg (214 kg)
Week 2
Series 1: 210 kg x 10 (2100 kg)
Series 2: 215 kg x 10 (2150 kg)
Series 3: 225 kg x 10 (2250 kg)
Series 4: 225 kg x 10 (2250 kg)
The total weight lifted = 8750 kg
The average weight per series = 2187 kg
The average weight per repetition = 218.7 kg (219 kg)
As you can see, although it is the largest lifted weight is equal, the weight in the second week has raised an average of 5 kg more.
This is called progression!
If you enjoyed this post, make sure you subscribe to my RSS feed!
The Basic Principles Of Exercise-Part Four
Cluster Series
They are similar to the series with the break. At Cluster Series it take 7 to 17 sec of rest between each repetition. One cluster of 5 series repetition looks like this: 1 repetition, 10 sec rest, 1 repetition, 10 sec rest, 1 repetition, 10 sec rest, and so 5 repetition.
Considering that after resting of each repetition, you can use a lot greater weight than you could do with regular series with the same number of repetitions.
Burns
These are partial (semi) repetition, which are performed at the end of regular series. E.g. Perform 10 repetitions with the full folding with dumbbell and eventually add a partial repetition of 5-6 in another half of the movement.
The Muscle Failure
The Muscle Failure is a point when you are not able to perform even one complete repetition. In other words, once you reach the point of muscle failure you are no longer able to do it without help, or cheating.
The muscle failure occurs for several reasons:
* Full muscle fibers tiredness (rarely)
* Accumulation of metabolites (elbows, hydrogen) in muscle that is acting in it’s way to complicate contraction or disable her
* Fatigue of nervous systems
Intensity
There are a lot of delusions with the concept of force in connection with the training. At strength training concept of “intense” does not apply to subjective judgement (man, this was totally intense! “), But on the objective variables: weight height of use in comparison with your capacity.
Let’s simplify, which is a greater burden in comparison with your strength is greater intensity exercise. E.g. If you were able to raise a maximum of 200 kg of bench press with one repetition, a series of 5 repetitions with 170 kg (85%) is more intense than a series of 10 repetitions with 140 kg (70 %) Although the latter might seem more difficult and intensively.
Volume
It refers to the total work performed during the training. Technically, the volume is equal to the number of repetitions, multiplied by the weights used in training and the series. E.g. If you perform in the 5 Series 10 repetitions with 100 kg in one exercise, your volume amounts is 50,000 kg or 50 tons. In bodybuilding circles, the volume is often refers to the number of series per muscle group; less than 6 Series by a group considered to be low volume, 6 - 9 high, average 10-16, 17-20 high and over 20 series of very high volume.
This certainly is not the most extensive glossary of terms used in the training world, but it should be sufficient for the understanding of basic concepts with which you are going to meet in relation to the bodybuilding.
Journey of a thousand miles begins with one step and if you follow these nine steps, your journey will elapse lot easier and faster.
If you enjoyed this post, make sure you subscribe to my RSS feed!