How important is to drink water!

Did you know that 75% of our body is water? We can’t survive without water, daily you should drink about 4 L of water. Do you know do you drink enough water every day? It’s easy to tell-by your urine. If urine is yellow then you don’t drink enough water, when your urine loose color then you drink enough water.

People that want to lose weight or gain weight must drink 4l of water a day. It’s because water help your muscles to grove. Water transport energy and food to muscles, so muscles get food faster and grove faster. Simply drink a lot of water, it will help you.

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Chicken Lo Mein

One meal from Chinese cuisine that is easy to make, and it’s delicious and healthy

Preparation:

                                 

1. Put in salt water spaghetti with beans and chop carrot. Boil them for 5 do 7 minutes or when spaghetti are al dente. Remove from fire.
2. Mix brushwood with sugar and water and add oyster sos.
3. In woku or other dish heat some oil. Then add chicken that you sliced on thinly straps. Fry hear with onion, mushrooms and stone leek.
4. Then add mix, vegetables and spaghetti, cook all that together for around 2 minutes.

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It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.
Muhammed Ali

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I’ve failed over and over again in my life and that is why I succeed (Michael Jordan)

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

Mark Twain

 

Suffer now and live the rest of your life a champion.
Muhammad Ali

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One of the readers is asking:

 

building muscle with minimum fat intake.

after losing that fat that covers my 6-pack,i want to build a lot of muscle mass with minimum fat intake.

i already mentioned before that i do jiu-jitsu 3x a week(mon,wed,fri).
jiu-jitsu is exactly like wrestling which i believe would classify as weight training.

i have 4 extra days which i can choose to rest or weight lift.

i am guessing that lifting every tues and thurs and rest sat and sun. would be best for me

but i am wondering if i shouldnt lift weights because i might be overworking my muscles because i already do jiu-jitsu.

i am also not sure of my diet. i dont know what to eat and how much to eat on a daily basis (i want to put fat intake to minimum)

pleasea give me any tips,suggestions or any corrections on my muscle building plan.

thank you

Hi Miggy, well first you are going on jiu-jitsu and that is martial art. So you don’t need to go to gym, you can go but your muscles will not grove fast. Be careful too much exercise and your muscles could start eating them self. Those 4 extra days use as a rest.

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This is the third post in this series on Summer Preparation. Read previous parts at part I, part II, part IV, part V and part VI.
For more new exercise and information, about faster growth of your shoulders you can read here How To Establish A Balanced Development Of Shoulders.

Shoulder exercise:

• Dumbbell Fly
• Dumbbell Fly- siting position
• Cable lugging

Dumbbell Fly

Beginning Position :

Set bank, for back support, so you can keep straight position during entire exercise. Set your feet in comfortable but stabile position. Raise your hands to shoulders altitude, palms are turned forward.

Exercise :

Raise your hands with weight high. Don’t let your hands to swing. Arms must go straight thru one trajectory. When you reach the top, easily start dropping in beginning position. During the entire exercise the body is in same position.

Try to work 3-4 series, rhythm 3-1-2

Dumbbell Fly-Siting position

Beginning Position :

Sit on the bank, put your leg in shoulder width. Stomach is tensed during entire exercise. Keep your weight under hips. Back must be flat!

Exercise :

Easily lift your arms up, then easily put them in beginning position. As in every exercise only arms are working, other body parts are in same position during entire exercise.

Make 3 series by 8-10 repeats, rhythm 2-1-2.

Cable lugging

Beginning Position :

Put your leg in shoulder width. You must take one stabile position so that body can’t move during the exercise.

Exercise :

Take the club a little wider than your shoulders. Keep your club near the body and easily start lifting her up toward the chin. Then easily let her down in beginning position.

Make 3-4 series.

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This is the second post in this series on Summer Preparation. Read previous parts at part I, part III, part IV, part V and part VI.

Six Pack Workout :

• Classic exercise for sit-ups
• Sit-ups on ball
• Side sit-ups

 

Classic Sit-ups

Beginning  position :

Lay on the back, on the ground, feet’s are on the ground. Spine must be flat before you start exercise. Hands behind your backs, or better, on chests.

Exercise :

This is one of the best exercise for abs. Easily lift your head until you feel that you can’t anymore (this is for upper abs) and easily start returning to beginning position. You will feel your muscle cramping and relaxing.

Try to work for series, after 25 repeats. Between series you should rest for 45 seconds to minute.

Sit-ups On Ball

Beginning  position :

With your backs lay on the ball. Put your hands on your chests, not behind your head because arms during the exercise, in that position, pushing or helping neck what is irregular. Feet are on the ground to keep balance.

Exercise :

Easily lift your head towards the chest, keep it on a second and easily return in beginning position. This is one of the hardest and most quality exercise for abs.

Work 3 series , with rhythm 3-1-3. Between series you should rest for 1-2 minute.

Side Sit-ups

Beginning  position :

Lay on the floor, bend your knees, feet’s are on the ground.

Exercise :

Lift your body on side, spine must remain on place and it can’t bee moved from ground, keep ti on second and return easily in beginning position.

Work 3 series , with rhythm 3-1-3. Between series you should rest for 1-2 minute.

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This is the first  post in this series on Summer Preparation. Read previous parts at part II, part III, part IV, part V and part VI,

 Yep, I’m starting program for summer. I am going to help you build your body for sin. But if you really want great body do everything i say. First thing you need to change your life style, second set your goals-do you want to lose weight, gain weight, become stronger. You need to set your goals.

Next thing go to the grocery store and buy this things. Okey, in that post is a menu, it’s for everybody-if you want to lose or gain weight stick to it, it’s for everybody.

Now you have a menu, next thing are exercise i will post them in summer preparation 1, 2, etc… But you can find here a stretching, you must do this before any workout for warm up. Strechnig can be found here and here, these are exercise for all muscle.

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Update: For more about stretching you can read here.

1. Hamstrings

1A) Lay on your back with bend left knee, with your foot set on the ground on a cosily distance of hips. Right foot is almost prone with foot to the sealing. Attract it with both hands closer to the body and stop when you feel stretching on back side..
1B) The exercise could be changed with foot holding for crank: concurrently kedge your leg toward you and gently push it to floor.

2. Back side part, lapse

2A)From last position prone your left foot, right foot allocate by left knee and switch it to other side. Left arm lay on right knee, and right hand put prone on the ground to keep reclined bigger area of back and shoulders. Try to completely relax so your own weight could stretch your body and haunch.
2B)Set your left arm in front of right foot and gently attract it to chests. Left foot also bend. Both legs are completely passive during stretching.

3. Abdominal muscles

Set your forearm to the ground in front of your body and lift your chest and shoulders from floor. Lengthen your neck and feel stretching along abdominal wall.

4. Back

Set yourself on fists and knees. Curve your back like cat, then back in the neutral position and repeat stretching.

5. Upper arm

Bed your left arm and put it above head, upper arm relax down the back. Easily kedge your elbow with right head, stronger stretching in direction of your back.

6. Shoulder muscle

Keep your right feast on your left elbow and take down your upper arm in front on chest. Passive left arm suppress with your palm on chest.

7. Body

Set your right arm on the ground, and left izdužite across the head in right with little bend, until you feel stretching of your side part of the body.

8. Neck

Left arm set on your head and let hear weight stretch the neck in side. Second shoulder is slouched, and fist lightly with fingers bracing the floor.

9. Chest

Set your arms behind your back, easily connected fists. Bend and relax elbows lift your arms and pull chest in front until you feel stretching on front side.

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