Tips For Sixpack

ANATOMYSix separate abdominal muscles muscle does not occur. Look what you see , one of the connective tissue, and muscle mass is divided into six . The underlying muscle and connective tissue How do you run into her field , the most important factor that determines the appearance of the diamond .

STOPCredit card is like having to constantly break when you bend your spine injuries can lead to a variety of continuous flexing . So to strengthen your abdominal muscles to support your spine . Again, these muscles use to fix your posture .

MOTIONAlthough popular movements such as Crunch , abdominal muscles are not designed to jostled this way . Your lumbar region of motion is limited. Central region carefully from every angle in order to run " 24 Hours Plan " section browse.

NUTRITIONTo get rid of fat hiding your abdominal muscles healthy your diet is essential. "Pizza is a must for me ! " If you say , you're right . Fat and carbohydrate -rich foods, increases satiety hormone leptin secretion ; energy filling your tank . Healthy pizza recipes on the following pages .

EXERCISERun your abdominal muscles and the muscles around many of the exercises , abdominal exercises do not count . Judging on research exercises such as chin ups, and farmer's walk quite active in the abdominal region is running. Other pages in the " Supporting Cast " precisely for this article .

You do not need to GYM

Only three movement can strengthen your entire body and can burn fat by speeding up your metabolism. The only equipment you need is a medicine ball that much.

If you're determined, and as we always say, if you right in your hand if you have a training program to the gym, you can get fit in without spending tons of money. The following programs have been designed to provide it. The program is focused on the central region of the main muscle groups. However, if you keep moving in the arms fully stretched abdominal muscles, shoulders and biceps muscles together with an effective way would have run. Following the first set of movements without a break, do a tour event. Make three or four round total. Rest one minute between each round.

 

Straight Arms Rotation

 

Standing on your right foot and a medicine ball in front of you, hold your arms to be stretched. Break your left knee to 90 degrees and keep coming top of the leg parallel to the ground. , Holding your arms rotate your body to the right and then turn towards the other side. Repeat this 10 times total and then do the same on the other leg.

Single Leg Squat Chop Over

Standing on your left foot and a medicine ball in the air on the left side, hold your left shoulder. Whether your arms fully stretched. Place closer to your body by doing squat and medicine ball towards the outside of your right foot facility. Sit back quickly and then return to the starting position. After 10 repetitions of the same movement towards the other side of the structure.

   

Lunge Lift

 

 If two knees are broken at 90 degrees, place your right knee to be taken in the lunge position. Medicine ball will be stretched on the ground with your arms hold true. Straighten up and lift the medicine ball above your head. Right leg parallel to the floor so that your upper legs hold up. Pauses for a second and then slowly return to starting position. Do 10 reps on each side.

 

SIX PACK IN SEVEN DAYS - DIET PROGRAMME - MONDAY

Here are 7 days sixpack obeying the rules of the diet designed, one-week meal program. This program can change the location of the recipe or the entire program can apply for a single day during the week. This is a matter entirely up to you. This program does not need to be very tightly bound, also a very fun addition to being flexible ...

 MONDAY

B • 1 large glass ' Smoothie ' ( 7 days a special diet drink baklava - 225-340 grams) )

' Smoothie ' materials
• 1 cup skim milk• 2 tablespoons yogurt diet• ¾ cup of oatmeal ready retted• 2 teaspoons peanut butter• 2 teaspoons of chocolate protein powder• 6 pieces of broken ice floe1 serving 56 to 225 grams

Per serving nutritional value of smoothie
• 220 Calories• 12 grams of protein• 29 grams of carbohydrates• 4 g fat ( 1.5 ounces)• 3 grams of fiber• 118 milligrams of sodium

1. refection
• 2 teaspoons peanut butter• Raw vegetables ( as you like )

Lunch

• Whole wheat bread turkey or beef sandwich consisting of• 1 cup skim milk• 1 apple

2. refection
• 30 grams almonds• 1 ½ cups berries

Dinner

• ' Mas Macho Meatballs '' Mas Macho Meatballs ' materials ( 4 persons)
• 1 pound extra-lean ground beef• ½ cup crushed saltine crackers• 1 large onion Sliced• 1 clove garlic, minced• 1 tablespoon of flax seed or protein powder• 1 jar of tomato juice ( 455 grams)• ½ cup sliced ​​half-fat mozzarella cheese' Preparation of Mas Macho Köftesi
Ground beef, crackers, onion, garlic and flax seed or protein powder to form golf ball- sized balls in the mix. Heat your non-stick grill pan and brown the meatballs on all sides until the fry. Grilled accumulated in the oil , add the tomato sauce poured . The mixture is warming up meatballs dipping fork to ensure that they cook more quickly . After cook, stirring while serving on the grate mozzarella cheese .
Per serving Mas Macho ' nutritional value of Köftesi
• 569 Calories• 38 grams of protein• 65 grams of carbohydrates• 19 grams fat ( 6 grams saturated )• 10 grams of fiber• 1,341 mg sodium3 refection
• 225-350 grams ' Smoothie '

Workout Legs For BIGGER ARMS

How long muscled arms of sprinters have noticed that. Moreover, these athletes can not run with almost no arm muscles. The most important muscles for a runner's performance lower body muscles and central muscles. Therefore, many runners do biceps curls or triceps extension exercises strengthen the leg muscles instead focuses on movements naturally. Well, then how to handle these guys looks so muscular? The secret lies in the strong legs. Do squat exercises regularly contributes to the body's overall muscle development. People taking part in a study to prove it, just squat exercises of the arm could not believe how powerful that even themselves.

The Secret Hidden in Hormone

 If you are still not convinced I'd say this, enter a bother to Google, and a look into the arms of Usain Bolt. After you do this, you more believable What you will read in this research. Leg exercises at the gym doing exercises instead of the chest or arm, or if you are recently pass these exercises, now it's time to change some things are finished.

Bu konuda yapılan bir araştırma anabolik hormonlardaki (testosteron, büyüme hormonu) gelişmelerin gücünüzü artırdığını gösteriyor. Araştırmada kullanılan antrenmanda 10-12 tekrardan 3 set squat yapılmış ve dinlenme süreleri 1’er dakika tutulmuş. Çünkü bu çalışma sisteminin anabolik hormon seviyesinin yükselmesi için ideal olduğu saptanmış. Danimarkalı araştırmacılar bu hızlı anabolik hormon artışının kas gücüne herhangi bir etkisi olup olmadığını merak etmişler. Bunun için bir gruba sadece biceps curl hareketi (4 set-12 tekrar) yaptırılmış ve set aralarında bir buçuk dakika dinlenmişler. Diğer grup ise hem kol hem bacak egzersizleri yapmış. İlk grubun yaptığı kol çalışmasının aynısını yapan grup, sonra da leg-press (4 set-10 tekrar) hareketiyle çalışmasını bitirmiş. İki grupta dokuz hafta boyunca kendi programlarını uyguladıktan sonra sonuçlar karşılaştırılmış. Sadece kol çalışanlarda büyüme hormonu seviyesinde bir değişiklik gözlemlenmezken, kol ve bacak çalışan grupta artışa rastlanmış. En önemli sonuç ise bacak gibi büyük kas gruplarının çalıştırılmasıyla büyüme hormonu ve testosteron seviyesinin yükselmesi.  

How Much Life Much Hormone

 In fact, this research increase in hormone levels, muscle strength not establish a connection between the first survey. For example, a study conducted previously in individuals with high blood growth hormone training program for training of these individuals were examined and many more muscle fibers were seen running movements of their choice.

Growth hormone testosterone outside the focus of this research is taking place. In a study conducted by the British, in weight training with more muscle fiber activation increase in the level of testosterone have been shown to provide.

Meanwhile, increase in the level of growth hormone and testosterone on muscle tissue for only a short period of time is useful to note that the effect.

So you are running leg muscles for a few days during the lifetime of the hormone will be high testeostero he's not a rule. But one thing is certain, however, that the stronger leg will be highly beneficial for the development of the upper body.

* Run leg muscles increases growth hormone and testosterone levels. 

Vikings Workout Routine - Train Like A Viking

Do you wonder how do vikings workout?

Do you want to be a Viking? 

Firstly, you should train like them.

Use the programme belong 3 times a week, 1 or 2 day rest after each workout day.

BLACK SAILS WORKOUT

Tom Hopper, to ignite your metabolism each morning following training is applied. Repeat until you can do in 20 minutes. Of rest between movements.

BURPEE

 

 

Open your feet shoulder-width apart. Switch to the squat position. Put your hands on the ground. Get your feet pushing the push-up position. Return to squat. Quickly on your feet. Repeat 10 times.

PULLUP

 

 

That you opened a little more than shoulder width apart with your hands, grasp the pull-up bar in the top grip. Please hang at arm's length. Pull the bar to your chest, pause and return to the starting position. Repeat five times.

SPLIT JUMP

 

 Get every two dumbbells in your hand. Threw a step forward with your left foot, closer to the ground as much as you can. Then jump. Make your feet in the air spring movement. Right foot on the ground when you get ahead. Repeat 10 times.

THRUSTER

 

 

Raise your shoulders right next to a pair of dumbbells. Your palms get a look inside. Squat structure. Dumbbells up while lifting your head and you stand up. Return to the starting position. Repeat 10 times.

 

 

The Best Cardio Workout; RUNNING

Cardio exercise has a completely different place in the race. After 30 minutes of treadmill running 350-400 calories (varies depending on a person's metabolism) can spend. Of course you can move up this value if you run right. Here was jogging on ab techniques that will enable you to run longer.

1. Keep your body upright

On the treadmill must be careful not to tilt your body forward. Band already pulls your feet backward. Your mission is to recover from foot drop in support of the band are. Tape Before you return your feet you must remove your feet from the ground.

2. Cool-down is important

This is the most overlooked one of the points cardio workout, your body physiologically and psychologically to return to normal values ​​cool-down section of the treadmill sessions play an important role. Five to ten minutes made ​​a run at a slower pace and after the stretching exercises you do will relax your muscles.

3. Pay attention to your knees  

Legs while running on the treadmill in no time at all should not tense situation. Notice for always running knees to be broken. What yourself nor your legs under you belt flowing to bring the tense situation allow.

4. Do not throw your feet stand out more  

Your feet get ahead just a bit more than the level of your legs. Already running beneath your stride length will determine your band.

5. Don't run with zero slope

 Run on the treadmill to your destination, even if on a flat surface, set between 1-3 percent slope. In this way, he ran outdoors on flat ground and it will not let conditions.

MORE MUSCLES IN 60 SECONDS

Anyone who goes to the gym often say that. The road passes through the correct posture of a quality training. Balance disorder, you need to run means that you are not using the muscles enough. However, there is good news. To fix this, you do not need to go to the gym.

American strength and conditioning coach Jamie Sawyer "Every move you make to improve your muscle mass, your muscles will also improve control over. Informed about those around us if we physically react to the arrival of our feature, "he says.

Below we have shown and exercise is known as the Bates method, you will improve the communication between mind and muscle. The last time in the gym to lose. You can get results much easier by working smartly.

Note: Weight lifting of the stand that you use should have the amount of slope. This way you can work your chest better textures.

The Easy Method

Get your daily routine included with your training program and the more calories you can burn nearby.
 
Take the stairs twice a day for a week.

If you can walk to work, walk to do. 30 minutes a day is not bad at all.
 
 10 minutes every hour, stand beside your desk.

Is limited to cardio work in the gym have time to do what tool would you recommend?

In cardio machines , which is actually important that the machine is not used . Machine uptime and violence . Often machines ( bikes, stepper ), only the lower body runs. And some upper body ergometer arm as they run . Large and numerous muscle groups run the amount of energy release , allowing very accelerates blood circulation , lower and upper body together and cross trainer that extend tools such as shovels , stands one step further . Rowing, cross trainer may seem more compelling by . Push and pull movements at the same time a greater number of muscle to run all the leg muscles against gravity to mobilize and be done with limited time because this is considered the best for people . The risk of injury is low , the load on the joints to be less than the others play a role in the selection of this machine .  

YOUR NEW WORKOUT IDOL

Invictus of Paco Rabanne perfume former rugby star Nick Youngquest advertising face, fit body is telling the secrets of the training.

Weekly Workout Plan

MONDAY:
Morning: Cardio, Evening: Weight / Central

TUESDAY:
Morning: Weight / Central

WEDNESDAY:
Morning: Cardio, Evening: Weight / Central

THURSDAY:
Morning: Weight / Central

FRIDAY:
Morning: Cardio, Evening: Weight / Central

SATURDAY:
yoga

SUNDAY:
rest

MOTION: PUSH UP

 

You're right under your shoulders extend your arms straight. Your body allows you to create a straight line from head to toe (A). In a moment of yourself into the ground. Closer towards your body, your palms firmly press down on the ground and use your arms to lift yourself up (B). So back muscles to work harder.

Step 1  /  6 minutes 

Elbows ON FRONT PLANK

60 seconds
You know the plank exercise. In this position, wait a minute. then; 

SIDE PLANK ON Elbows

Every 30 seconds a side with
First, with one side of your body, then do the other side. Repeat three times without stopping. Proceed to the next stage without a break. 

Step 2  /  4 minutes

HOLD HANDS ON FRONT

60 seconds
Press ups like structure. However you get your body in the air. In this way, wait.

HOLDS HANDS ON SIDE

Every 30 seconds a side with
Your legs get close to each other. Extend your arm tightly. With both sides of the structure. It hurts does not it? Repeat two times. 

 

 

THE BEST NUTRITIONAL SUPPLEMENTS FOR ATHLETES

Target: Weight loss

 Recipe # 1: CLA

CLA is found naturally in meat products , unsaturated fatty acid . As useful things that can not be produced by our body , needs to be taken outside . CLA , mainly the oil stored in the body that help in blocking the enzyme LPL . This leads to a pre-stored oil in being released into the bloodstream enables rotation . If the flow of blood returning to the oils used as an energy source in the muscles .
Usage: Depending on the dose of tablets one can consume at each meal .

Recipe # 2: L- Carnitine

There is no nutrient that l-carnitine as talented , hard-working like a bee wandering in the body fat to the mitochondria ( where fat is burned ) holds . L- Carnitine, and in this way gives energy to the body , as well as weight loss is easy . In addition, these materials improves aerobic performance , athletes also allows him to continue training without feeling fatigue .
Usage: liquid and tablet on the market, the different doses of l-carnitine found in an empty stomach, half an hour before the workout you should use .


1) GNC Procrunch Protein Nutrition Bar
 You will speed up your metabolism between meals , and you need to take a daily amount of protein if you are looking to complement the food , we recommend you Procrunch Protein Bars . The protein content ( 16 grams ) obtained from whey and soy these bars, 250 calories.

2) Twinlab Amino Fuel LiquidThe world's best-selling product , which holds the title of liquid amino acids distinguishing thing bloodstream time . Twinlab Amino Fuel Liquid quickly through interaction , essential amino acids needed by the muscles that are currently being won . It's only 100 calories on a scale of 15 grams . Moreover, let's remember that orange flavored .
3) Hardline BIproCarbohydrates , such as glucose and lactose products do not contain muscles which only appeal to athletes BIpro , with a rate of 95% in the gym remove proteins that might increase your weight in a short time . A portion of the product , contains 23.8 g of protein and 98 calories .
4) Muscletech Mass- TechIn a short span of eight weeks to gain 5 pounds of muscle who can say no ? On a scale of 1 to 45 grams of whey protein ( 9.5 grams of BCAA amino acids) found Muscletech Mass- Tech makes it work . Yet only 3 grams of fat in a scale ...
5) Hardline Amino 3000Which is derived from 100% pure whey hidrolizatd Amino 3000, for those who want to support your protein intake . Content not found in the fats and carbohydrates . Moreover, to increase the protein expression is effective for the combustion of oil with vitamin B6 were added L- carnitine . 4 tablets a portion of the product ; 6 grams of protein, 24 calories and contains 100 milligrams of vitamin B6 .
6) GNC Tonalin CLAWhere you store fat for energy in the body to get rid of turn is clam address . Tonalin CLA , 2000 mg of CLA in the second capsule , contains 2 grams of fat and only 20 calories .
7) MM USA Creatine Serum ExtraEverything you eat does not have to go through the digestive system . Some held micro particles of food in your mouth, absorbed and transported through capillaries , can be rapidly absorbed into the blood . Here MM USA products produced by this principle , against athletes that offers an alternative to the fast results . In front of you stands a workout that requires intense power if your possessions , Extra Creatine Serum 15 minutes ago , you can use under the tongue dripping . 

Target: Weight gain

  Recipe # 1:

Weight Gainer Weaight gainer, if you do not have training programs or entree can not get enough nutrients in the daily diet of a number of athletes support. Content intense amount (approximately 80%) of carbohydrate and protein powder (about 20%) found weight gainer, not compensate for the amount of energy lost as the body's need for protein is also welcome.

Usage: Weight GAINERIE 3 times per day, between meals, 3 scale (about 400 grams) is recommended to be mixed with 750 milliliters of liquid.

 Target: Increased durability

Recipe # 1:

Creatine Creatine, which the body uses to produce energy to fuel the production of ATP, which is helpful, but also sudden and high energy needs are met. Heavily accumulated in the muscles and increases the body's resistance creatinine Another benefit of providing an increase in the amount of lean muscle.

Usage: not in pre-training to increase the effect, then taken with plenty of foods containing carbohydrate is recommended.

1) GNC Creatine MonohydrateCreatine naturally in the body that creates the effect of doping , long time without fatigue performance of athletes who want to exhibit number one choice . Corresponding to 5 tablets, 3.5 grams of creatine Creatine Monohydrate GNC , powdered nutritional supplement for those looking for a practical alternative to .
2) Muscletech Whey Protein HardcoreMuscleTech Whey Protein Hardcore, on a scale of 23 grams of whey protein isolate the body you want with the content allows you to reach in a short time . Moreover, the double-stranded products , amino acids ( BCAA) ratio is extremely high ; 6.2 grams in one 's scale . Added sugar produced Muscletech Whey Protein Hardcore, 's shelves with chocolate and vanilla flavor options .
3) Hardline BurnerHardline Burner 10 in one hand and the ingenuity of the products . Appetite control , allowing the nervous system supports natural weight loss without warning . On the basis of cell metabolism speeds up and facilitates the excretion of fat stored by the organism . Fat found in organisms separated by more than a simple easy to use and items to be burned .

 

DO YOU HAVE ENOUGH TIME FOR FITNESS?

Time management

 Before you start a program, this program is how much time you need to know. On average, you can expect to 40-60 minutes per session. This period is reduced frame;-often-than not preferred long-term training program applied. However, it should be noted that the training program, or less than 1 hour per session at a time is not enough to transport you to the purpose, there is a problem with your program. Training program for you to reach your goal with your significant variables in the front how long a session not working, ie how many days a week do training sessions have to.

If you work 2 times a week ...

 Whatever your level or your destination; follow exercises that will improve your entire body. November 2 times a week to improve your basic target. Otherwise, if you target more muscle to run, the muscles of your work (other safe while running) passed to rest, does not improve. If you are a beginner, adhere to cycle to lose fat. However, rather than lose fat, develop muscle if you want, maybe a little more rest between exercises with 8-12 repetitions of a program that you can apply.

Super set that allows you to save time, another option is to apply. This action groups, such as sit-ups and back extension includes opposing muscle movements.

If you work 3 times a week ...

If you are not you are a beginner, you can apply a routine schedule. Programs that are the easiest to remember, top / bottom method. According to this method, 1 days of your upper body, 2 the lower part of your body day, 3 You can work your upper body day again. You can also make changes in the transition between weeks. So 1 week top - bottom - top, 2 If the week lower - upper - lower form you can continue your work.

If you are running 4 times a week ...

  Your upper body on Mondays and Thursdays , Tuesdays and Fridays you can run the lower part of your body . This distinction may vary according to your destination or experience . So if you are a beginner you can benefit from the program for any type of work to cover the whole body , simple and safe with the basic exercises you can repeat . Experience greater increases in weight passes , the more advanced exercises , you can reduce your number of repetitions .
An important point to gain experience in the healing process. A person described as novice beginner , may show improvement within 48 hours . To do this, run the entire body 3 times a week is enough to make the training . More advanced learners , they forced their muscles more , for the healing process of these people are in need of more time . Also experience increases, decreases the time allocated to the training program . Beginners, moving on to a new phase of the same program may apply for 6-10 weeks . Advanced 2-3 weeks, you should go to an advanced stage .
Your work , your body will tell you that they do not neglect to adjust . Men's Health special education , you need to do to achieve the body is an excellent resource that you understand , you need to do to achieve your goal of the program starts immediately .

THE BEST WORKOUT TYPES

  Previously you to listen to your body, and your work to get to know her more like a friend than it has been said that you should behave. Do not believe it's empty talk. Especially, 'Be a good friend to your body' portion should promptly forget. If you muscle issues, instead of being a psychopath and their buddies to be disciplined sergeants should be preferred. Very important to accustom them comfortable. A continuous training program that does not change is the main cause of an unbalanced development. It also carries a serious threat to the risk of injury. On the next pages of the site owner and trainer Craig Ballantyne workoutmanuals.co you will be greeted with a guide on this issue is. In the light of this information, please modify your training program.

CLASSIC SETS

What is it?
Search for a certain number of repetitions in a single movement on top of the rest are called to the work you do.

Why does it work?
Rest periods and to concentrate on a single muscle group to strengthen muscle groups and it is useful to enlarge. If you enough rest between sets (one to three minutes), the same muscle group with this system, three, four or even five times you can run.

How to use it?
Classic sets the beginning of your workout is the best time to do. Because as well as your energy is in place you can focus better times, it is more convenient to make it difficult to move. For example, two of the three sets of six to eight repetitions bench press, pull-ups or squats movements are ideal for training to start.

SUPER SETS 

What is it?
Meanwhile two separate movements are the work you do in a row without rest.

Why does it work?
Super sets and save time as well as more studies are ideal for burning fat. For example, in a super-set your chest and groin, leg and shoulder muscles in another super-set you can run.

How to use it?
Super-set workout works your beginning, middle or end of the can. Get more efficiency when running multiple muscle groups to select two different movements. For example, chest press and shoulder press and deadlift row movements or movements can be super set. If you want to gain more time, with no connection with each other muscle groups (eg, deltoid and hip muscles) can run on the same super-set. 

 TRISET

What is it?
Three different movements repeatedly without rest are the work you do.

Why does it work?
Triset saves both time as well as speed up your metabolism. Even a single triset include a workout in itself per se.

How to use it?
Triset creating basic movements that target different muscle groups (bench press, squats, pull-ups, etc.) you can choose. Before you begin a triset with half of the weight you normally use, do a warm-up set. Then this triple action group can do eight repetitions with weights two or three times again. 

DROPSETS

What is it?
A single movement three or four times in a row without rest and you do the work that you reduce weight after each set are successful.

Why does it work?
Descending sets are ideal for a quick workout.

How to use it?
In the days when this method you can use your time is limited. Descending sets the system to use more than three days a week, otherwise you have no state to do anything else. First, with half of the weight you normally lift in the first set, do a warm-up set. Then choose a weight that you can lift a maximum of eight repetitions as you can and do it again. Then reduce the weight of 10-20 percent and a set of more structure. In this way reducing weight should continue until it falls completely exhausted.
  

WORKOUT STATIONS

What is it?
Many different movements together in succession without rest are the work done.

Why does it work?
In particular, the work stations with weight all over your body is ideal for a single training run. In addition, work stations without the weight of the nervous system, muscles and joints can be a good warm up to prepare your training.

How to use it?
Ideal for use work stations are made ​​to warm up. In an empty bar (or light dumbbells) underground movement repeatedly chosen structure. This method not only your muscles, joints and tendons in your training to prepare for the treadmill is more effective than heat.