2-How to lose weight correctly?

2-How to lose weight correctly?

you must read 1-How to lose weight correctly?

Reload periodically carbs!

Reload carbohydrate helps stimulate muscle anabolism . Carbohydrate charging is a technique used by bodybuilders to not be flat, and avoids the low calorie diet too lowers energy levels and hormones. This allows the muscles to reload glycogen and keep the strength and volume. Consider also that strength training is catabolic , that is to say, it destroys muscle. To limit this catabolism , eat carbs after the workout . This power cycle principle is the basis of the zigzag regime discussed on this site.

In some systems , there is the principle meal wildcards ( once or twice per week) that recharge and have fun from time to time to take psychologically and socially .

 Eat low fat but enough for you!

Chasing fat to no longer swallow a single gram is harmful to health. We must eat enough to avoid deficiency . Prefer oils rich in essential fatty acids ( olive oil , nuts , fatty fish etc. .. ) and never get below 10 % of caloric intake.

 Choose foods that have a good satiety index !

These are the ones that stuff , fuller and stall. These include: the whole grains, fiber , vegetables, legumes , fruits, oatmeal , etc. .

They do not make you fat and fiber are not absorbed by the body. In revanchent , you avoid cravings and feed you properly. You should not be hungry during your diet otherwise you jump on the worst food. To do this , you must eat the right foods and more often, but not necessarily in quantity and calories.

 Some supplements can help you !

Supplements with a " thermogenic effect" do increase heat production by the body. Include the caffeine or guarana, stimulating fat burners . Those herbal as blackcurrant, Orthosiphon , artichoke , dandelion have some interesting properties. Others are lipotropic as choline , inositol , guarana , chitosan or Citrus Aurantium . They may be more at a loss diet weight but mostly bet on good nutrition.

How to check the results?

There are several ways to evaluate and verify the changes in your body during your diet. You can use a compass to manually measure at several points of the fat under the skin. There is also the impedance scales . 

They give an initial response even if these values, not always reliable , are to be taken lightly . However, they are used to assess changes in muscle and fat.

The best way to check your appearance, in addition to weighing, is the measurement of waist circumference.

 Also ask the opinion of another person , a relative, to assess your physical changes because when we see every day, it's hard to evaluate things .

Following the assessment and results , it will adjust your plan is to say to increase caloric intake if you lose too much weight and muscle volume, or decrease if you do not lose or not enough .

And after the diet ?

If your goal was to see the dry diet , here you are relieved of those pounds . You have reached your goal, you are finally dry and did not lose too much muscle mass. Maybe you want to stay in good shape , keeping you at a low body fat . But know that it will be difficult then take muscle mass under these conditions, the gains will be slow and weak. In addition, there will always monitor food.

If your goal was to lose weight to improve your figure, it is now necessary to stabilize your weight. You have acquired a good experience in building muscle , cardio training and nutrition has less secrets for you. Your goal now is to find a balance between training and maintaining a healthy but not as strict as it used to lose fat nutrition. Requires that energy expenditure is now equal to the caloric intake.

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How to lose weight correctly?

How to lose weight correctly?

To lose weight successfully, you know what to do sport and not rely solely on the regime. Of course, it works but it has a good chance of ending up with a thin but soft and unattractive silhouette. When we talk about diet, we think first in running or any endurance sport. But there are better, more efficient! 

In fact, the best way to lose fat is to combine a cardio training, weight training and diet. This is the winning combination! 

Strength training will help you during and after your diet to stabilize your weight. With an increase in muscle mass, you will increase your metabolism and therefore the number of calories you consume at rest.

Diet, possibly followed by a "dry" - a diet in the jargon of bodybuilding - is a difficult experience for the practicing bodybuilding period. It must lose its fat and try to keep the maximum muscles to display a physical dry, sharpened see frayed.

How much weight can you lose? 

If you are overweight and need to lose weight accumulated over the years, or due to a good ground, you must have the reasonable objective loss of about 1 pound per week. It is a realistic goal and not excessive. Wanting to lose more is quite possible but weight loss may be muscle mass, and this is not desirable at all. 

Indeed, muscle wasting lowers metabolism, that is to say the consumption of calories by the body. Ideal if you want to be a victim of the effect,

For 10 pounds overweight, it will take on a regimen of 2 months and half, variable between individuals. Some will lose a lot and quickly at the beginning of the plan, for others it will be slower. For example, if you are obese with a large excess fat and in addition you are retaining water, you probably lose more than a pound a week for your body, in addition to fat loss, lose water stored in excess. 

In most cases, the loss of a pound a week is a good reasonable pace.

Why diets do not work? 

We know diets do not work over the long term. This has caused an uproar in the press and that is what most studies that have investigated the effectiveness of these plans show. You lose weight but the pounds taken up in the long run, with a little bonus. Here we offer you a way that is proven and works. 

People usually turn to drastic diets or miracle methods found in magazines and are victims of "yo-yo" effect. Indeed, the body adapts and reduces its basal metabolism when it is facing a "famine" that lingers. It is then necessary to adapt and use less energy.

Energy calories of these restrictive diets are generally low , and protein intake is not always suitable .

The body will then draw directly into the muscles - reserves of protein and energy - to compensate for this lack . Less muscle is lower metabolism so calories burned by the body.

These deprivations can not last forever , they eventually crack and show the usual diet before, then loosen or downright Worst food.

They regrossissent even more than before even while eating "light" because the decreased metabolism and body made ​​reservations in case of another famine ... These plans also deprive of vitamins and minerals , with adverse consequences for health (calcium particular). In addition , the social life is affected because dieters long are constantly tired and aggressive , and it is the spouse or child support ...

In short, as you can see, restrictive diets are ineffective and harmful in the long run .

What do weight during a diet ?

For the beginner bodybuilding - fitness or - decides to couple his plan to lose fat with sports sessions, you can view the fitness program section to implement your program. There are many tailored programs and objectives of a beginner. The easiest way is to do all the body during exercise , 3 times a week. Add to your strength training three cardio sessions a week as the bike or running .

For others who are already training or who have completed a ground , it is preferable for a system of training in short series, not to lower its charges for not losing muscle and increase the rest between series because it gets less and less quickly when dieting . Indeed, during a diet , there is decrease in maximum exercise capacity due to the reduction of the stock of muscle and liver glycogen due to carbohydrate restriction . It is therefore not the time to try to increase its performance.

Cardio during the regime

The cardio training is useful for losing calories and raise metabolism during and after sitting for several hours. The long drive will eventually consume a little fat but do not abuse it under pain of being flat and buler muscle.

Cardio session can be done preferably during rest days ( for beginners) or after weight training (for trained ) , always after ! Leave on 3 sessions per week . We can do 20-30 minutes of cardio if you Casez session after weight training. If a session is dedicated to cardio on a day of rest, 45 to 60 minutes will do.

Move and Be Active !

Another way to increase energy expenditure is to have an active life, other than to stay on the couch and cultivate laziness. Some simple to apply as does walking instead of taking the car , not watching too much TV or play video games , walk out with your children and examples , cleaning more often , a little lower heating etc. It is ... to act on his or her lifestyle and change bad habits sedentary .

How to eat during the diet?

As a result , some nutrition tips to help you implement your plan weight loss or dry :

 Do not reduce your calories brutally !

It is certainly the best way to lose weight, but also muscle mass ! Rather, it is advisable to gradually reduce food intake.

For percentages of each nutrient , if you want to lose weight and reduce the loss of muscle mass , leaving 30 % of calories from protein , 20% fat and 50% carbohydrates. Use the table for the calculation of calories present in the diet section of the site or online calculator calories this site.

 Make 4-6 small meals a day rather than three hearty !

Many nutritionists recommend this way of eating . The advantages are many : increased metabolism ( digestion) , better absorption and utilization of nutrients and calories, improved production ( endocrine ) hormones, increased protein synthesis, quicker recovery , stable energy levels , etc. . You have to eat more often and distribute caloric intake.

 Eat quality protein sources !

If you are new to fitness and do not know anything about nutrition, see Nutrition section of the site to be sensitized on the importance of protein when on a diet with bodybuilding.

Whether you are in the plan or dry , eat quality protein at each meal and vary your sources to maximize absorption . 

For example, you can complete animal protein with vegetable or starch from legumes. Maintain a high protein intake but not excessive. We suggest 1.5 g / kg of body weight of protein to a diet with sport, and from 2 to 2.5 g / kg for those who are weight training and want to dry and sharpen . In practice , an athlete of 70 pounds will take 2 x 70 = 140g of protein, spread over 4 or 5 meals and snacks.

 Prefer complex carbohydrates rather than simple !

Reduce carbohydrates gradually but never remove the long term , to keep enough energy for your daily activities and your athletic training .

At the discretion of the scheme and the results on your body , it will adjust this parameter that is to say to increase good carbs - low glycemic index - if there is too much weight loss or decrease if does not lose enough.

Simple sugars of high glycemic index may be consumed after the session to speed recovery and replenish glycogen .

 It will adjust the supply according to the intensity of the session . It is best to reduce the intake of carbohydrates in the evening to avoid storing them as fat. The evening meal is rich in protein and low in carbohydrates.

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How to Get Big Arms Fast - Why the leanest mistake guys

How to Get Big Arms Fast - Why the leanest mistake guys

Let me tell you , from someone who has spent his adolescence as a skinny guy , that being rake thin is not funny . Yeah ok , I could eat a horse and still room for apple pie and ice cream, and not even put on a pound of weight , but what good is that when you look like a pole bean ?

If you pack the same few pounds of muscle, it can make a huge difference , and of course , one of the most impressive places is gaining muscle on your arms .

Big, muscular arms turn heads ... period.

But how can you get big arms fast? Well , here I would like to show you the most common reasons leaner fighting guys in their quest for how to get big arms fast .

Big Arms Having three major muscle groups

The biggest mistake that the leanest do when looking how to get big arms fast guys is that they tend to focus only on the biceps and more or less ignore the triceps. This can cost you a lot of wasted hours in the gym.

Look at any model or bodybuilder fitness and you will notice that in many cases the form of the triceps muscle is what really gives their big arms.

FACT: triceps are naturally bigger and stronger muscles biceps . So if you are overtraining your biceps , you will end up with disproportionate arms, then do not look or perform nearly as impressive as a well trained arm well balanced .

How To Get Big Arms By NOT focusing on them

Now I'm a big believer in compound exercises for skinny guys to pack on muscle - in other words , I tend to advise people to avoid using isolation exercises (especially for the beginnners ) because they tend to get tired muscles some before others and so you find yourself tired too soon and with poor results .

If you are looking for how to get big arms fast then you would do well to remember that simply by completing good solid full body workouts , your biceps , triceps and overall arm size will increase substantially . In fact, if you look at some of the biggest guys in the gym, you will notice that it is only if they train their weapons in particular . 

They focus on increasing the size and strength of their chest muscles, shoulders and back and I know that big arms are simply the result of that.

If you focus only on your arms and fatigue them , then by the time you get to exercise your back and shoulders , you will not have enough gas left to function properly, that sabotage your fitness General and muscle mass gains .

Apply constant voltage to a massive growth

Another mistake skinny guys make when you think how to get big arms fast is the failure to keep the arm muscles under constant tension in order to see the most gains . 

Visits to the gym become more about lifting a maximum weight as possible or do as many repetitions as possible to get big arms , when in reality it should be on performing exercises under control with good technique and focusing on the work according to the muscles must be worked .

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How to get big biceps fast - 3 Exercises to Get Big Arms

How to get big biceps fast - 3 Exercises to Get Big Arms

How to get big biceps is one of the first questions many beginner and amateur bodybuilder ask . In fact, just under 35 million people ask Google this question every month! Why do so many people want to know how to get big biceps ? Well put simply, owning a pair of biceps fully defined hard rock will do wonders for the appearance of someone, not to mention confidence . Whether to pick up girls or enter a bodybuilding competition , having big biceps is pure gold . However, knowing how to big biceps and focus only on them is one of the biggest mistakes beginners victim .

Before I get down to the nuts and bolts of building big biceps, first let me give you a quick and dirty lesson in anatomy ...

To make awesome weapons, like pro, you 'll want to work the three main muscles that make up the arm.

Such as the biceps , triceps and forearms . The work of these three combined with a balanced training program and nutrition plan and you'll be well on your way to building big guns fast muscle groups. It is important to note that the biceps consists only 1/3 of the upper arm , therefore , obviously triceps catch another 2/3 of the upper arm .

OK , lets get into the nitty-gritty . I will give three of my favorite exercises I used to build big biceps and triceps fast .

How To Get Big Biceps Fast - Biceps - Standing Barbell Curl

This exercise is undoubtedly the best performance of building mass , you can possibly do to get big biceps. The aim of the date barbell curl is to develop the overall size of the biceps. It was an exercise highly regarded throughout history bodybuilding for many pro bodybuilders like Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and Ronnie Coleman, to name a few . You should do this exercise one of your best friends.

Performance: ( 1) Stand with feet shoulder width apart and grasp the bar with a supine, hands on shoulder width . Let the bar hang at arm's length in front of you . (2) Curl the bar at a place in a wide arc and put it as high as you can, with your elbows close to the body and stationary. Fully flex upwardly . Weight decreased again following the same arc and resist the weight all the way back to the starting position .

Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )

How To Get Big Fast triceps - triceps - Lying triceps extensions

The purpose of this exercise is to work well triceps all the way from the elbow down to the lats , in particular, the large inner head of the triceps. The triceps muscle (Latin for " three-headed " muscle of the arm, it is called a three-headed muscle because there are three bundles of muscle, each of different origin , bringing the elbow ) is the large muscle located at the rear of the upper arm that is 2/3 of the mass of the arm.

Performance: ( 1 ) lie along a bench , his head just off the end with knees bent and feet flat on the bench. Take hold of a bar ( preferably an EZ curl bar ) with an overhand grip , hands about 10 inches . (2 ) Press the weights until your arms are locked out , but not directly above your face. Keeping the elbows stationary , lower the weight down after your forehead , then press back to the starting position , stopping the vertical to keep the triceps under constant tension .

Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )

How To Get Big Fast Forearm - Forearm - Wrist Barbell Curls

For those who have tried this exercise, you will understand how it is incredibly effective for building strong flexor muscles and a handful of lock jaw. Having forearms lean and big biceps - triceps , it's not cool so do not neglect this exercise.

Execution : Grab hold of a bar with a supination , hands close together. Straddle a bench with your forearms resting on the bench, but with your wrists and hands hanging over the end of the bench . Lock your elbows against your knees to help stabilize. (2) Bend your wrists and lower the weight to the ground. When you can not lower the bar any further, carefully open your fingers a bit and let the weight roll down on the palms of your hands.

Roll the weight back in your hands, forearms contract , and lift more than you can without letting your forearms come off the bench weight.

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Biceps bodybuilding program

Biceps bodybuilding program

   Who has not at least once exhibited his biceps or measured his vengeance? 

   You have not forgotten Popeye with his tattooed arms and explosives biceps?

   The biceps are to men what breasts are women, some evidence of their strength and masculinity. It is therefore natural that beginners in bodybuilding place "big biceps" at the top of their list of goals.

     Just browse the forum to cross the following queries: "How to have bigger biceps quickly? "; "Help me, I want to have big arms! "; "I work the biceps 4 times a week, it is my priority. "

However, when you start it is not necessary to specifically work his biceps, as they are asked indirectly with other exercises. For example, pulls or rowing aimed at the base back, also seek the biceps. We advise you to limit yourself to one or two sessions per week bodybuilding biceps, depending on your bodybuilding program.

The goal is to keep a balanced physique. Nothing more ridiculous than having monstrous arm and the rest of the body that does not follow. Working his biceps excessively is not wise, especially as in some cases it may even slow their progression.

Tips for biceps 

Find out what exercises work for you and do not copy the bodybuilding program neighbor or the latest bodybuilding magazine. What works for one, will not work necessarily for you! You should know that the programs recommended by professional bodybuilding are often inadequate for us bodybuilders "recreational" because the results are often distorted by doping. 


Remember that the biceps are small muscles and 4-6 series are all more than enough to finish them off. Therefore moderate your enthusiasm!

There are many exercises and many variations to exercise your biceps curls with dumbbells as concentrates, cables, spiders, on the inclined Larry Scott and many other bench. 
The curl bar or dumbbells are the basic movements to develop good biceps. 

To bring change to your workouts and avoid stagnation vector routine, you can vary your exercises or formats your drive (sets and repetitions). 

Muscles tend to adapt the same type of stimulus and sometimes you make the change to continue to grow.

If the base you have thin arms and thin bones, you'll never very big arms. They may still achieve respectable measurements. Achieve its maximum potential through fitness should be your goal rather than trying to reach unattainable goals.

Anatomy biceps 

The biceps brachii is a two joint muscle (elbow and shoulder) which is composed of the long and the short portion. It goes to the radius of the scapula. The tendon of the long portion is inserted into the supra-glenoid tubercle (scapula) and ends on the radius. The short portion is born at the coracoid (7) and also ends at the radius. These two portions merge. 


The brachial biceps flexes the forearm on the arm. It also occurs in the forward flexion of the arm (moving the arm in front of you), abduction (bringing the arm outward) to the long portion and adduction (bringing the arm inward) for short.

Brachialis is single and joint will of the humerus to the ulna. It flexes the forearm on the arm. It will be applied regardless of the decision.

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Fitness program back

Fitness program back

The back is the largest muscle group of the body. It will have to work all angles and vary movements to seek all the many muscles that compose it. Backbone are larger and give the famous V-shape, but we must not forget the work of trapezoids, rhomboids, large and small circles and lumbar for a strong and balanced back.

A powerful back "V"

Level exercises that seek back, prints rather work rowing the width and thickness . It will therefore make prints and rowing at each session.

The chin- bar are an especially interesting to forge a strong back exercise . It is true that the exercises that you can do to body weight generally give good results , and this is the case for traction . If you're not able to do the prints pulley will lead you back width.

The rowing will develop the thickness of the back, the lumbar trapezoids . This is a comprehensive training exercise but implementation must be blameless , as the torso is bent forward . There are of course alternatives on machines safer , but unfortunately less comprehensive than the free version .

 It may be exercised with the low pulley draw horizontal soil or dumbbell rowing if you do not yet feel comfortable with rowing at the helm.

Basic exercises and overall fitness as the deadlift, power-clean or squat also work a lot of weight back because it supports heavy loads and undergoes significant stress during execution. If the deadlift provides a great back, it is still a risky exercise that can hurt.

Tips for back

 The execution of training exercises back is important. Your positions and postures must be perfect . The big mistake is to round the lower back which endangers the lumbar spine. In the long run , it does not forgive , at least not for long if you are fragile.

The biggest mistake I see among practitioners weight back when they work is that they often use too heavy a burden when they arrive even lift but at the expense of the proper execution of the exercise.
Remember to warm up before tackling your weight training session . As warm-up exercise , the horizontal rower is a good choice .

Anatomy of the back

The latissimus dorsi is the largest muscle and wide in our body. It is he who gives the famous V-shaped as desired by the followers of bodybuilding.

It fits in several points: at the dorsal vertebrae and sacral , iliac crest ( pelvis) and the last four ribs. It ends by twisting the fibers ( as the pectoralis major ) at the upper arm , the bicipital groove in the anterior side of the humerus .

It allows adduction of the arm ( arm leads inwards) , retropulsion ( arms back ) and also internal rotator arm .

      The rhomboid , flat muscle that lies beneath the trapeze between shoulder blade and spine. It is formed by two muscles, the small and large rhomboid. He raises and adductor of the scapula. He pulls the scapula internally bell and holding against the rib cage.

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Women fitness program

Women fitness program

"I am a woman who wants to lose weight and strengthen my figure but I do not want big muscles. Should I move towards cardio, group lessons or bodybuilding? How many times per week and what content? "

Most women avoid lifting weights for fear of gaining volume and accidentally end up with " big guys " . Yet most studies do not show any interest to combine strength training and cardio -respiratory exercises during a diet , especially to maintain muscle mass and keep the metabolism at a high rate .

For example, the American College of Sports Medicine promotes cardio sessions 3-4 times per week associated with bodybuilding or fitness 2-3 times a week while dieting .

Train with weights or exercise machines will not make you become a mountain of muscle because women do not have the same ability to muscle growth than men. Your muscles will not be bigger, but stronger and stronger which will result in a toned and shapely figure .

Specifically, we recommend you to combine cardio and strength training in your sport.

In terms of weight training, 2-3 sessions per week working the entire body in each session should suffice. 

In general, women prefer programs that target a specific body part such as the famous abs, glutes courses found in almost all gyms. This type of program is unfortunately not complete and will tend to overwork areas worked. Do not kid yourself, you do not lose fat locally, you lose fat throughout the body and these areas are often the most rebellious. 

For a harmonious and balanced physique you need to work the entire body including the back, so important for posture. Remember that the body is as strong as its weakest link chain. This remark also applies to men who waste their time to work only your arms, abs and pecs.

EXERCISE 1 

Squat (thighs, glutes, lower back) 
Warm-up: 1 set of 20 repetitions vacuum bar 
Series of work: 4 * 12 (4 sets of 12 reps) 
On reciprocating machinery: press thighs 
Reciprocating with free weights: Slots.

EXERCISE 2 

Bench press (chest, triceps, shoulders) 
Warm-up: 1 set of 20 repetitions vacuum bar 
Series of work: 3 * 12 
On reciprocating machinery: seated chest press 
Reciprocating with body weight: Pumps 

EXERCISE 3 

Machine drawing low pulley (Lat, biceps) 
Warm-up: 1 light set of 20 repetitions 
Series of work: 3 * 12 
Reciprocating with free weights: Rowing arm 
Reciprocating with body weight: Pushups. 

EXERCISE 4 

Developed vertical weights (shoulders, triceps) 
Warm-up: 1 light set of 20 repetitions 
Series of work: 3 * 12 
Reciprocating free bar: Developed bar before 
On reciprocating machinery: Developed at the bar 

EXERCISE 5 

Crunches on the floor (abs) 
Series of work: 4 * Maximum 
Alternative program ab: Giant Series.

In terms of fitness equipment if you are in gym fitness machines may be interesting for beginners. They are comforting and help you learn the movements safely without worrying about balance. Free weights and dumbbells , even if they have fewer side with women, do not mean to put in a closet .
In fact, many scientific studies have shown that the machines are less interesting than the free especially because they seek the stabilizing muscles of the joints and postural muscles weight. Ideally, combine machines and free weights is a good strategy .
The body weight exercises , such as the method Lafay woman can be interesting especially for those who do not like the atmosphere of the gym or those who prefer to train at home for practical reasons . Part of the forum is dedicated to this method is attracting more and more practitioners.

Regarding expenses , start with a weight that you speak in rather long series of at least 12 repetitions and take time to rest between sets fairly short , on the order of 30 seconds to 1 minute. You must use loads heavier and heavier as and measuring progress and do not be afraid to increase.

In terms of cardio training (cycling, stepper, rowing , aerobics ...), you can make your sessions after training or another day. There are also group classes that combine cardio and strength training "soft" as the body- sculpting , body -pump , body balance or the Pilate method. However, we recommend you keep at least one session on two "pure" on bodybuilding machines and / or free weights.

Your cardio sessions should evolve as your progress. It will increase the difficulty of the exercises because the body tends to adapt when the drive is routine. For example, a session running on the treadmill , you can run longer , increasing the speed or incline of the machine.

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Ten misconceptions about bodybuilding

Ten misconceptions about bodybuilding

Bodybuilding, it is not just a sport for men mindless thugs, then stop at the pictures! David Costa presents the most common misconceptions while demonstrating that we should not believe everything they tell you.

Bodybuilding boils down to raise the melting !

Bodybuilding is not a sport of brute or practice boils down to stupidly heavy lifting . Of course you have to put the will but this practice is suitable for all the world. It can fit into various perspectives:

- Lose Weight ;

- Increase your muscle mass ;

- Achieve aesthetic goals ( part molding his buttocks , having a flat stomach , tone arms ) ;

- Relieve or prevent backache ;

- Tone your body ( fight against sagging skin due to aging ) ;

- Realize / realize goals or sports performance with or without competition ;

- You re- athlétiser ( preparation follows the physiotherapist to maximize your fitness and improve your performance before resuming your activity)

- Prepare yourself physically and specifically to an activity: skiing, swimming, team and individual sports .

Strength training is for young ... but not too

Bodybuilding is not for young sport. It is practiced at all ages but differently and from different perspectives .

Contrary to popular belief and the phrase too often heard - "do not lift weights before age 18 because it stops the growth " - bodybuilding allows teens to prevent injury and optimize their sport.

For men and women after age 45 , it limits the fall of strength and muscle mass associated with aging. It also prevents osteoporosis .

Strength Training : watch your back !

You've heard " you risk hurting you back if you do squat ! "And then " Watch your back when you go to the gym . " Strength training does not hurt the back , it strengthens all the body's muscles , tendons , ligaments and joints. This general strengthening can prevent many injuries but also everyday practices related to sport life any level . For this it is necessary that the practice of bodybuilding is done intelligently adapted to your specifications.

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How to start a diet and lose weight?

How to start a diet and lose weight?

How to start a diet

Losing weight is something that almost everyone has already asked at least once in his life and especially women. Indeed, we live in a society where unfortunately the extra pounds are not welcome either in the workplace or in relationships for example.

Gaining weight is incredibly easy for many people : a small piece of cake and hop balance explodes! But losing weight is unfortunately another matter! Below the 14 essential points for effective weight loss .

Patience is required

And yes, do not dream, it is very difficult ( and even dangerous for your body) of losing pounds in a reduced period of time . To properly losing extra pounds , it should let time and losing gradually. If you have 20 pounds to lose , for example, and you weigh 80 kilos , do not expect to lose in a month! It would be very dangerous to your health but if you to succeed ! It is therefore lose pounds over days and weeks . Lose 500 grams per week is something reasonable . Of course , a person who would 120 pounds can easily lose 1 pound per week since its starting weight . Must reasonably lose and do not go overboard.

motivation

Start a diet is for many of us difficult. And because the word diet deprivation , sports and hunger are automatically associates . In fact, this is not quite accurate (see Point No. 11 ) as you may well lose weight without spending his days in sport and may well continue to eat our famous chocolate bars. Be aware that going on a diet does not mean deprivation and excessive sports but it is the excess that make us gain weight.

Similarly, how many of us have already started a diet , to stop after a few days ? And in addition, take a few pounds lost even faster than they have been lost ! And yes, we are very numerous.

This is why we must be motivated. It is not always easy, but we must say that the game is worth the candle . With a little patience , effort, you can lose weight. It is true that for some people, going on a diet is not so hard and they manage to keep their commitments.

Make a schedule

To motivate, a schedule is a good tip . He must choose his meals for the week, put them on a table and also try to eat at the same times and every day . To avoid being tempted , he is advised to go as little as possible in the supermarket and take all its reserves for the week at once. Meal planning , this prevents snacking and to monitor what is swallows .

Calculate energy intake and calories

It will unfortunately have to go through it because to lose weight, you have to be careful what you eat . Must already know his daily needs :

For a woman : 1800 kilocalories (no physical activity) 2000 kilocalories (30 minutes of physical activity per day ) and 2500 kcal on average (1 hour or more of physical activity per day) .

For a man : 2100 kilocalories (no physical activity) , 2500 kilocalories (30 minutes of physical activity per day ) and 3000 kcal on average (1 hour or more of physical activity per day) .

Then be careful to sugar and fat in foods. And yes, these are the sugar and fats that make us fat . That is why he must look product labels because many products have alarming amounts of sugar . These products are banned or it should not consume much .

Physical activity

Room makes us fat but do sports can help us lose weight faster. We must stop seeing sport as a punishment because it's really good for the body . Indeed, the benefits of sport are numerous: it helps to stay in shape (take the example of gentlemen 60 years who are in great shape because they do sports for decades ) , it helps relieve stress of unwind , relax and sport can become thinner as it removes fat and makes you sweat . You should know that it is not necessary to make hours of sport per day : 2 hours per week is already very good. There is of course the possibility to enroll in a club, jogging in the park next door or exercising at home by buying his own equipment. On the internet , many devices are available and the prices are lower and lower . Between el elliptical , treadmill , stepper or bike, you are spoiled for choice. To motivate, why do not you try to listen to the radio or watch TV while making small strides on your treadmill or when you pedal your bike ? With this trick , time passes faster. One hour twice or thrice sports 40 minutes per week is already very good. You see it is not so complicated! Otherwise, the easiest way is to make small trips or short trips to walk instead of taking the car.

Drink water

Water is very important to our organization . Therefore drink water while dieting . After a good workout, you will see a large glass of water will do you good.

Do not eat too late

It is advisable to take a good breakfast, eat lunch properly but it is important to avoid eating too late. It takes about 4 hours before sleep. This is a real trick that everyone does not know !

Foods to avoid during a diet

There are some foods that are not necessarily suspects but are packed with sugars.

- fruit juices (industrial ) contain a lot of sugar . So avoid this kind of drinks if you want to lose weight. Fruit juices are 100% better . However, to consume vitamins , nothing beats a fruit. Juices do not contain as many vitamins as one might think ;

- chocolate. Yes , chocolate is fattening (say is very caloric ) even if it is delicious and it is difficult to pass. Observe the labels sweets and chocolate bars, sugar levels is impressive. Chocolate may be good but it must at all costs limit its consumption of biscuits , cakes and chocolate bars.

the - chocolate buns . Perhaps this will surprise you but the number of calories in a chocolate croissant is pretty amazing. Lovers buns will have to forget the time a diet because too much heat .

- sauces . It is highly recommended to avoid ketchup and other sauces like in a diet because it is too caloric . To succeed in his best weight loss, why not severely restrict these sauces or replace them with lower-calorie sauces much ? There are plenty of tricks, but it depends on taste. We must therefore try to replace caloric foods other much lighter .

Stop eating at fast food

Menus of fast food which often delicious , we must admit. Watch the calories present in a hamburger or a bag of chips and then you will understand why it is absolutely necessary to banish , especially if you go on a diet . There first has a lot of salt (yes , salt is present to bring flavor to dishes ) , sauces and other soft drinks are loaded with calories and sugars. You can eat hamburgers , but it is better to make oneself thereby controlling the foods you eat . It's better for your health, for your wallet and your diet.

Foods to eat during a diet

You probably know, but nothing like fruits and vegetables. But also white meats (chicken , for example) , eggs , salad and oats.

Do not starve yourself

Going on a diet is to control what you eat but it is not necessarily synonymous with deprivation . It may very well eat a little chocolate now and then , make a good burger or enjoy a good pizza. It should of course check the calories and select what you eat based on sugar, salt and calories in food . Of course, to be sure of the results, it is better to forget and consume very rarely.

Suivre weight

For many people, seeing off the numbers on the scale is a source of motivation. Thus , it is possible that to enter your weight daily on a sheet motivates you. By cons , it is of course trying to weigh the same hours and before eating and drinking not to skew the results.

Eviter crack

This happens to everyone, sometimes we fall . Do not panic, this is not catastrophic even if we avoid and especially prevent that happening too often. Because if you crack too often , your diet will not be effective .

Ne not be demoralized if you do not lose

Sometimes it may be that the system starts fine but only after weeks , weight stagnant. You should know that this is quite normal . Indeed, at the outset of a diet, there is a tendency to not lose a lot of weight, what motivates us , but then you do not lose as much as before . It's just the body that " sits " and who needs to stabilize the weight. Be patient , continue its efforts and you will see that after a while , your weight should start to fall.

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How to lose weight and belly

How to lose weight and belly

How to Lose Belly Fat

We all had to give a complex related to our corpulence moment. We are indeed many have already tried to regimes that have been successful or not. If weight gain is very much a breeze (at least chocolate bar scale panics ) , diet is far from an easy task and lose weight quickly is a real obstacle course.

What is our ideal weight?

Above all, you should know that the ideal weight is the weight where it feels good . For ideal weight , BMI ( Body Mass Index ) is a given of whether one is overweight or not . For a woman measuring 1 meter 70 , the ideal weight is around 60 kilos. For a man also measuring 1 meter 70 , the ideal weight is around 65 kilos. It is simply data that must be taken as an indication. The important thing is to feel especially good about yourself .

How to start a diet?

You do not feel good about yourself ? You do not get into your pants ? You will probably start a diet. Starting a diet is not easy but it is essential to motivate and not wait . To start a diet, it is advisable to set a target weight ( ideal weight , while being realistic) and goals (2 pounds per month, or 500 grams per week). By setting goals, we unconsciously motivated . Do not forget that you should not try to lose a few days, for good diet should be gradually lose from 2 to 4 pounds per month. We must let the body stabilize in order not to take all your weight once your ideal weight achieved.

What are the basic rules in a diet?

To go on a diet , there are some basic rules to follow that it is imperative to get the best possible results. Rule 1: Avoid foods too much fat and sugar should be limited anything that contains chocolate, crisps, sauces, soft drinks, fast foods etc. . It is making efforts that you will get results, then you really limit consumption of sugary and fatty products. Rule 2: Move Even with new eating habits , we must still move a minimum be it. Playing sports is good for your body when you run . A small 2-hour session per week, is not that bad anyway! Rule 3: The pattern must try to eat at the same times . We must encourage breakfast ( oatmeal etc. . ) , Normally lunch ( rice bowl etc. . ) And slightly above dinner ( a bowl of soup, salad etc.).

Rule 4: Never give up

If your balance does not show the expected numbers, you demotivate you do not mean . In a system , there will always be periods of no weight loss, sometimes for several weeks. Should not be sacrificing your project and continue. After a moment, you will reap the fruits of your efforts!

How to lose weight according to its morphology

Every human being is different and has its own morphology. Some good food, they do not grow while others grow in a snap . There are many possible plans and some plans may very well functioned on a person but on another .

The different types of plans

- There is the protein diet : This diet is for people who need to lose weight quickly through surgery. It is therefore not suitable for people "lambda" . - There is the famous Dukan Diet : everyone can do this diet. It is based on 100 food and this is one of the best known systems for the moment. - There is the system called " Mediterranean ": it is based on good health products (fish , fruits, grains, vegetables, etc. . ) . The meat should not be too present in the Mediterranean diet . He currently fasting diet : this diet consists mostly of soups and water. The goal is that the body eliminates sugar and other fats. This diet is very effective and can lose very quickly. Do not practice too long because our body can not settle for soups too long. There are many other schemes , some effective, some completely wacky . It is best to contact a dietitian to plan the diet that suits you best. It is especially important to pay attention to calorie intake and make sure to eat slightly less recent . Must prefer salads, fruits , vegetables , fish , white meat , rice, oatmeal , soups and try to banish all that is highly caloric ( sweets , chocolate bars, sauces , sodas etc.). . Must accompany all a bit of sport every day , to the extent possible.

How to lose weight ?

Many people who have a nice body but that the problem lies in the belly ( or hips and buttocks ) . Know that weight loss ( lose belly , hips and buttocks ) is a complicated process. The best solution in this case remains the sport and more specifically activities such as stretching, stepper , climbing stairs etc. . Having a good diet and practicing a sport that work area , you will slowly lose the extra pounds and a few pants sizes .

Different exercises to get a flat stomach

Having a flat belly is not obvious, it is recommended to practice exercises every day in order to obtain long-term results . Below we offer an exercise to refine the silhouette . Exercise: You are lying on the floor , you bend your legs at 90 degrees. Your feet are on the ground and your hands behind your neck. Then lift your upper body to make the belly ( abdominal ) work and then return to the starting position

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SPICES ARE LOSING WEIGHT

Spices can make any delicious dish more flavor to fish boiled , eggs in an omelet . In addition, although they are good spices also contain a number of substances beneficial to health . And ... they help us lose weight.

Spices are fragrant substance of vegetable origin ( buds , flowers, stems, leaves, fruits from different plants ) . How will they really help us lose weight?

The first useful property : they allow you to make tasty meals.

Do not imagine that the curry powder in a pork chop or cinnamon in a cake with cream can help you lose weight. It is on foods that are high in calories, but equally tasty they will exert all their properties. For example , celery or cabbage. A green salad with lemon juice or cider vinegar a little olive oil and curry you can get a delicious and tasty dish.

The second useful feature : they accelerate metabolism.

The taste and aroma of spices stimulate the digestive system, which contributes to the secretion of gastric juice, and thus helps to normalize digestion and metabolism acceleration , acceleration of metabolism can burn more fat and so to lose weight fast.

The third useful property : they give a feeling of fullness , which means that we are less likely to eat !

This is the conclusion drawn by researchers from Boston ( Massachusetts ) . From experience, they found that the dishes richly flavored with herbs and spices allow you to keep a sense of satiety which is about 1.5 times longer than if the dish was not spicy.

Curry and turmeric

Curry is a complex seasoning that brings together in a single set of spices around 7-24 different spices . Consume it regularly can significantly reduce body weight (up to 1 kilo per month), regulates cholesterol , which improves blood circulation.

 Curry made ​​of fenugreek, cayenne, and cilantro make these among other substances which compose it, stimulate digestion and help the decomposition of fats. But the most powerful effect is turmeric , the smell is pleasant dark yellow powder. Part of the root of curcumin is an "anti- fat" agent in curries . It prevents the growth of adipose tissue by slowing fat cells.

 In addition, this compound is an active compound that maintains the stability of the level of sugar in blood , avoiding excessive insulin manufacturing a factor causing the storage of fat in excess when our body. Turmeric is really ideal for weight loss and really helps during a diet to lose weight fast .

cinnamon

This aromatic spice comes from the dried bark of the cinnamon . Its culinary uses are many: it is suitable for desserts and meat dishes , salads , hot wine. It reduces the level of cholesterol and blood sugar in the blood and from there regulates insulin producing partly responsible for the fat storage. It is effective in the treatment of infections , improves memory and brain function in general. Cinnamon is the digestive tract, liver and kidney . Thus the digestion process will be faster. Cinnamon is also great on the retention of water in the fight against cellulite. ( As is known , the water retention is a factor in the accumulation of excess weight ) .

ginger

White ginger root contains essential oil composed of gingerol and shogaol . Both substances increase blood flow to the digestive system ( which is why ginger gives an impression of internal heat) , which activates the digestive and metabolic processes.

Ginger to speed weight loss may be used as dried powder , but you can also grate fresh ginger root . Ginger is more effective when used with tea, lemon and honey . It proves to be a hot drink , spicy and sweet and sour that is not only made ​​us lose weight fast thanks to its properties, but it also improves the immune system. Drink wanders ginger tea before lunch cutting hunger , so you eat less. The recipe for ginger tea to lose weight fast is very simple: in a thermos add 1 liter of boiling water and 2 tablespoons grated ginger , the juice of half a lemon and two tablespoons of honey. Ginger tea to be effective to lose weight and lose weight fast should be eaten hot.

Cayenne pepper

This spice is not as harmless as the previous ones - for people with diseases of the gastrointestinal tract is indicated against . This gives it flavor is spicy capsaicin. This is the ingredient which improves the blood flow to the gastrointestinal and other organs to the tube, and increases blood flow which contributes to improving oxygenation of cells and increases the activity of cells, so that they break down and eliminate fat more easily . Spicy food raises the body temperature which in turn will seek to regain normal therefore burn more calories which indicates that eating spicy in a diet can lose weight fast temperature.

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5 TIPS FOR WEIGHT LOSS

5 TIPS FOR WEIGHT LOSS

Do you need to lose weight and keep it for life? Are you tired of wasting your time looking for magical solutions? There are some basic principles that will help you lose weight fast and healthy way.

Stop unhealthy foods

The first step is to stop eating foods that are unhealthy . What foods to avoid? Foods that are bad for your line and your health are generally sweet , salty , the fast food fried foods and foods made ​​with white flour.

Eat healthy and nutritious

Lose weight and feel good does not mean depriving your body . In fact, it is necessary to take enough nutrients to have a high energy level. Eating healthy foods that help you lose weight . Foods that are natural and organic , such as fresh vegetables and fruits and foods that are as close to their natural state as possible.

Drink water

It is very important to let your body cleanse itself of toxins. Drink plenty of water to stay well hydrated body vote . Avoid carbonated drinks or any kind of sugary drinks like sodas and replace them with water.

Physical exercise

Whatever your current fitness level , you can always do a bit of exercise. Even a simple walk will be beneficial. Combined with the tips we mentioned physical activity, you will start to notice results in your weight.

Develop good habits

You should follow these tips regularly to create good habits . This is where you will develop a healthy lifestyle then it would be more convenient to keep the line .

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5 EASY TIPS FOR LOSING WEIGHT FAST

5 EASY TIPS FOR LOSING WEIGHT FAST

You've probably heard that weight loss is a challenge, but here are five simple tips and tricks and useful that can help you achieve your goal.

1. Adopt a two-pronged approach. When you try to lose weight, you have to cut calories or hit the door of the sport.

So, instead of denying or spend hours in the gym, only cut 250 calories from your diet and take 30 minutes of moderate activity per race, walk or bike.

combine all of these tips will not let you starve or feel exhausted, and you can lose pounds a week with this method!

2. Drink two glasses of water before each meal. Many of us confuse thirst with hunger, so before you reach for a snack in the afternoon, drink two glasses of water.

 In fact, research has shown that this method helps you to lose weight in itself!

3. Set goals. Each day, take a few minutes to focus on your goal of losing weight, it will help you keep your motivation and objectives are to hand! 

4. Having vegetables at every meal and fruit at each meal. An easy way for you and your body benefits from the vitamins and minerals it needs.

 Keep your five to nine servings of fruits and vegetables per day. Make it a goal to have at least one serving of vegetables at every meal (preferably two or three!) And a piece of fruit with a little protein to every snack. 

You will be satisfied and easily cut calories while improving your diet. 

Move all hours. 5

.

 If you are sitting all the time, try to walk at least once an hour. If you can, set a timer to go off at the beginning of each hour to remember.

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