Monthly Archives: December 2018

Menu of dry at 1900 calories

Drying is an important phase for bodybuilding practitioners . Its success is based as much on the adequacy of exercises as on diet. Here is to help you a menu to adopt to sharpen your silhouette.

The typical menu at 1900 kcal
Here is how your meals will be divided during the day:

Breakfast : 60 gr of oatmeal + 120 gr of ham or chicken + 1 citrus fruit (mandarin, orange or clementine, ideally).

Snack : 20 gr of nuts, hazelnuts or almonds with protein supplement (1 pod).

Lunch : 1 small portion of vegetable vegetables + 210 gr of fish OR 180 gr of white meat + 150 g of vegetables seasoned with olive k2 slim keto oil + 155 g of rice OR potatoes OR pasta + 1 fresh fruit (apple or pear).

16 hours snack : 30 g oat flakes OR 60 g whole wheat to be consumed with protein supplement (20gr).

For dinner : as many green vegetables as you like + 40 gr of basmati rice OR 200 gr of white meat.

Evening snack (recommended but not mandatory): 150 gr of cottage cheese OR 1 packet of protein powder.

How to adapt the type menu to his profile?
On days when you have a bodybuilding session, it is better to opt for a menu with food supplements. Proteins are preferred before the session. Amino acids of the BCAA type are consumed during training and whey supplements are to be consumed after exercise.

If you prefer a menu with 1900 kcal without supplement, it is necessary to bet on the natural sources of proteins such as dried fruits and oleaginous plants. Note that these are options that also fit a vegan menu.

The fundamentals of a 1900 kcal menu for an intensive dryer
Remember that dry is the phase during which you eliminate the fat stored by your body to optimize muscle development. Your nutrition must be a good ratio so you do not miss any essential nutrients. If the daily amount of your meals equals 1900 calories, they should consist of 55% protein, 35% carbohydrates and 10% fat.

Instead of feeding you 3 times a day, bet on 5 to 6 takes between which you will observe a “break” d 3 to 4 hours. Hydration is another fundamental part of an effective dry menu, whether you are a beginner or an advanced practitioner. Count 50 ml of water per pound of body weight. You will need for example 3 liters of water if you weigh 60 KG.

Man or woman, it is quite possible to concoct a menu of dry express to 1900 calories. If you are taking dietary supplements, make sure they are free of chemicals.

Losing hips with the laser?

In the opinion of health professionals , the laser is one of the most effective solutions to remove the pile of fat on the hips.

Unlike some weight loss diets , the natura farms keto results of laser treatment are visible quickly enough, this technology adapts to everyone and has no side effects.

Laser slimming – how does it work ?
The laser technique consists of dissolving the fat deposits stored on the upper part of the hips by separating the fat cells in depth . The laser placed on the target area will release fat in the interstitial space.

Subsequently, these fat masses will be evacuated through the drainage channels well before the adipocytes capture them.

The laser is considered a powerful way to lose weight fast hips, after a month of sessions, the results are already visible, so it is an ideal solution to refine the silhouette .

Losing Hips – Laser Effects
The slimming laser is considered by weight loss specialists as one of the most effective and promising solutions against all forms of excess weight, including love handles, another name for fat volumes above hips.

After a single treatment, patients themselves may experience a decrease in the treated area. This technique is popular with many users because of its efficiency and simplicity of treatment.

Many models of laser for weight loss are currently available , but the Lapex laser in particular seems to be very popular.

The benefits of the slimming laser
Laser treatment is beneficial and has a lot of advantages. It is simple, short (1h30 mn maximum) and does not present any physical constraints during or after a session.

In other words, the laser does not cause pain or any form of discomfort during treatment . In addition, with this technique, hospitalization is not necessary, in general, the patient is supported in a medical office.

Indeed, this solution to lose weight does not require immobilization or medical monitoring. Finally, there are no side effects with the laser.

Course of treatment
The treatment is performed by a doctor after a consultation. After examination and identification of the target area, the patient natura farms keto ingredients is lying on a treatment table. The healthcare professional then uses the laser to gently emit energy on the surface of the identified body and selectively dissociate the adipocyte layers.

The entire treatment procedure is supervised by a high-tech follow-up , the role of which is to promote a uniform and regular remodeling of the body.

Daily sports program to build muscles

You have set a goal to succeed in your muscle mass to improve your physical appearance ? You are in the right place because this article is for you and also for beginners who want to know how to succeed in their bodybuilding.

Building muscles effectively requires daily effort.
Indeed, it is a challenge whose success depends on both a constant motivation and endurance without fault. Rest, training and nutrition are the three important parameters of bodybuilding practice. You will need to go to the gym daily and adopt a diet of adequate mass to see the effects of your training as soon as possible.

Daily exercise program for effective bodybuilding.
The most effective physical activities are those that combine intense activities involving all muscle groups of the body. The ideal circuit training includes to start 75% of bodybuilding and 25% of cardio for a daily total of 1h30 of sport. It’s a complete training. We will start with the joint heating for the pelvis , the shoulders and the back, and the stretches of the psoas and the back. Then we will alternate between activities and rest.

The circuit includes 12 activities of 30 seconds each with 30 seconds of inter-exercise rest. Pumps on knees then inverted crunch; burpee, costal chisel, double crunch and ventral sheathing on elbows followed by jumping jack, mountain climber, crunch-abs cross and raised buttocks, to finish with natura farms keto jumped slots and costal sheathing on elbow . In 12 minutes then, we loop the loop. Then we take the series 1 to 5 times. We start with one lap and finish with 5 laps. The inter-series rest period is 4 minutes.

Depending on the progress you have made, you will progressively increase the number of sets to 5 sets by reducing the inter-series recovery time to 2 minutes, which makes a maximum session of 68 minutes without the warm-ups that can be reproduced 4 times a week. The end of the session is devoted to a global series of stretches .

To diversify the movements, we will change the course at each session . You can refer to the coach for any request to receive advice including your diet and lifestyle.

What a dietary program to succeed in gaining muscle.
You will have to eat a lot and drink enough water . Constantly adjusting your diet to your calorie needs is the key to good nutrition for muscle gain. Your diet program must be high calorie and high protein. Protein helps build muscle fibers and will be valuable at the time of taking stock to determine if you have achieved a good ratio of muscles taken or if your efforts have simply resulted in a fat and glycogen intake.

In addition to the protein you need fatty foods and carbohydrates. For the latter, opt for low glycemic starchy foods to avoid high blood sugar levels and the risk of diabetes.

Tuna diet and intensive sport to lose weight?

As part of a diet, many practitioners no longer have the patience to wait for months before having a slim figure. That’s why many have combined many programs. The Thonon diet is particularly well-known for its quick results , despite the assiduity that must be shown. But coupled with intensive physical activity, weight loss is even more accelerated.

The basics of the Thonon diet
This program combines, in reality, a low-calorie diet and a high-protein diet. The first stage takes place in 14 days. During this time, you can eat food at will (to eradicate the feeling of hunger), but with few calories. It will be advisable to turn to proteins and limit the consumption of carbohydrates as well as lipids. At the end of these 14 days, you can lose up to 10 kg .

You will then need to stabilize your body by taking a healthy and balanced diet, with all the nutrients useful to your body. For every kilo lost, it will be necessary to devote a week of stabilization .

Lose weight even more with intensive sport
The advantage of this diet is that you can always continue to play sports. Indeed, your body will need essentially protein to make efforts . bio x keto And even during stabilization, as your nutrients are complete, you can still continue your sports activities. If, at the base, you can lose up to 10 kg in the first phase, the sport can push you up to 15 kg.

But beware ! Even though intensive sports can burn a lot of fat, it is not advisable for everyone, because the body is already tested with the diet . It will be better to do moderate exercises. For example, running every 2 days. Each session will last 1 hour with an average speed of 5 km / h. This will be ample.

If your question is whether the Thonon diet + an intense sport activity is effective, the answer is yes. The lost pounds will be very important . However, caution is needed because putting too much strain on the body will tire you quickly, and you risk getting sick in the long run.

What to drink while breastfeeding?

If your diet should be your main concern during your pregnancy , that is not enough. Indeed, you are asked to be as careful after giving birth to your child. In addition to solid foods, swallowing beverages allow you to store calories that are useful to your body. What are the most recommended during breastfeeding?

Drinks allowed while breastfeeding your child
It must first be known that 85% of breast milk consists of water. It is therefore perfectly normal to prioritize water in your consumption . Compared to usual, just add 0.7 L per day. In the end, 2 to 2.5 L per day is enough to produce enough milk for your child. The remaining 0.7 L will normally be provided by solid foods that you consume.

Why an increase in the amount of water drunk daily? Simply because of deficiencies that could cause . The function of the water will be twofold: to produce the volume of milk useful to your child and to ensure your hydration.

Drinks not to drink while nursing your child
Here, it’s more about preserving the health of the newborn. You will have to avoid all the excitants, such as energizing substances. super s keto This includes coffee and tea . And of course, do not drink any alcohol. If you break these rules, the quality of the milk will suffer. It may transmit toxins to the infant instead of nutrients . The effects ? A weakening and various diseases.

Dietary supplements to consume
Despite the benefits of water, it is helpful to choose juicy dishes to accompany it. Favor those with a little sauce or broth . In addition, the high temperature of the broth better quenches the human body. If you do not have a list of dishes in mind, do not be ashamed to call in a specialist! He will be able to prepare you a special menu woman in breastfeeding .

To avoid getting too fat, just pay attention to fats, fats and carbohydrates . It’s not about depriving you of it. Far from there ! You are not following a slimming diet. The main thing is to consume it in moderation so as not to become obese (a fairly common problem after giving birth to a child).

Pay attention to your nutrition, it is also swallow enough liquid , for your needs and those of your baby. Pure water is the main substance for doing this. And thanks to juicy foods, you’ll have a good margin of safety. This regime is not really extraordinary.

In the end, just increase very slightly the amount of water daily that none of you lacks anything.

5 yoga postures to refine the legs

In principle, yoga has the ultimate goal of relaxation of the physical as the spiritual . This discipline also completes the work on sport and food . Here are some postures for all that begs the question: How to refine the legs? Most of the movements in this list will be effective for beautiful curved legs and fine.

Mukha svanasana adho or dog upside down
This movement is excellent for energizing the whole of our body . It also allows all Yoga practitioners to stretch the entire muscular line in the back of the body. Apart from that, adho Mukha svanasana is also handy for firming and refining your legs .

For the position, it will be necessary to settle on 4 legs with the hands under the shoulders, the feet as well as the knees with the width of the hips. In this position, it will activate all the abs to climb the glutes to the pure bhb keto sky, and this, pushing on the arms while stretching the legs. When the back, shoulders and hands are aligned, it will stretch the legs while bringing the heels of the ground.

Then, simply relax the neck to look to the belly. Throughout these exercises, it is important to breathe deeply and hold as long as the position is pleasant.

The Virabhadrasana or the Warrior I
With this physical activity , several muscles will be solicited at the level of the legs which will be perfectly firmed following the exercises . Obviously, the posture during exercise also helps strengthen the muscles of the thighs, abs and buttocks. Moreover, this position can easily be associated or chained to the position of the dog upside down.

Utkatasana or the chair
This position is unstoppable in order to reshape the thighs . Utkatasana also remains perfect for strengthening the entire leg muscle chain. This exercise is also known to be a particularly known cladding exercise . In yoga practice, it is important to align the posture while taking advantage of the position to breathe as naturally as possible.

Uttanasana or the standing clamp
In principle, this basic posture is less simple than it looks. Moreover, this posture allows to stretch as much as possible the hips and hamstrings. Obviously, exercise also helps strengthen the ankles or thighs while calming the mind.

This movement also remains an effective way to tone the kidneys and liver in order to slow the heart rate . At this point, you will have the opportunity to irrigate the brain or oxygenate, which allows you to relax .

Ananda Balasana or happy baby
This position is convenient for working the opening of the thighs and hips . The posture will be the perfect ally for strong legs and a mobile pool.

Eliminate cellulite by drinking water

Attacking particularly women and very rarely men, cellulite is a genetic disability of the subcutaneous fatty membrane . More specifically forming at the level of the thighs, buttocks and arms, fats come in various forms namely adipose, fibrous, aqueous and can very quickly become very troublesome vis-à-vis the eyes of others.

However, getting hydrated daily is an effective way to maintain good health and get rid of fat at the same time.

Does water really eliminate cellulite?
As you probably knew, when cellulite is installed for a long time, it becomes more and more hard to the touch especially with regard to fibrous type fats . In addition, the body needs a good amount of H20 to regenerate very quickly.

Indeed, it is essential to drink at least 1.5 L per day to combine with a 30-minute session of sports without forgetting massages.

However, sparkling or sweet water is totally to banish . In addition to its thirst-quenching effect, drinking before each meal bodyfit keto will allow you to lose weight quickly as it lowers the number of calories consumed. Being an anti cellulite, it will effectively help you eliminate all toxins by participating in the drainage and burning of fat in your body.

And how to ?
As said a little earlier, it is much more advantageous to eliminate fats in a very natural way . However, it is important to know how to proportion the quantity to be drunk with each catch so that it can act effectively.

In addition, as you drink, the fat deposits responsible for the cellulite will be gradually destroyed, which will allow your skin to be smoother .

When you drink a lot , it is important to eat properly by eating a diet much richer in H20 as much of the food. You could find some in zucchini, salad, cucumber, lemon, watermelon, tomato and many more.

On the other hand, if you find your glass of tap water is bland, this little trick can help you put a little taste in your glass. In order to successfully succeed in drinking the necessary dose, you should know how to vary your pleasures.

And how ? Take for example homemade water detox . You could mix your glass with pieces of fresh fruit like lemon or others. You should leave your brew for a few hours before drinking. However, you should also think about teas, herbal teas and broths .

Training tips to gain muscle and strength

If you read this page, it is because your main goal is to gain as much muscle in the shortest possible time. For some years now, nutrition has been given too much importance, leaving aside the most important thing, training.

Removing the last 8 weeks prior to a bodybuilding competition , the nutrition to gain muscle is quite simple, you should only consume enough protein and calories, with an essential amount of fats and the rest of carbohydrates, and get too involved in this aspect It will not give you too much improvement, but in training it’s another song.

A good workout will allow you to gain a lot of muscle, with almost no fat, to help you here are some tips that have been worthwhile.

Train as much as possible to increase your muscle mass
You should try to train as much as possible, during the most days, but self-regulating , by this I mean you should avoid going to the failure, and leave more or less fresh of each training session.

Also with this I want to refer to that you do not train each muscle 1 time every 7 days, but do it every 5 days or less, training each muscle group 2 times a week, 3 if you are specializing in it, for a total of 5 -6 days a week.

Use a simple progression model to gain muscle
If you want to gain muscle, you testex 100 should become stronger session by session, either lifting more weight for a given number of repetitions, doing more repetitions with a given weight, or resting less between sets.

A good model of progression that has given me results is that of the double progression, that is, the weight is increased only in the series in which you have performed more repetitions than those stipulated with the programmed weight, for example for:

3 × 10/8/6

In the first you perform 11 repetitions with 50 kilos (you gain weight), in the second 8 repetitions with 55kg (you maintain the same weight and in the next session you try to overcome them) and 5 repetitions with 60kg (the same as before). It is a fairly simple and effective model .

Keep up the tension and do some cheating if necessary
Maintaining tension throughout the movement is essential if you want to gain muscle, as this will stimulate a good amount of muscle fibers. To add something more intensity you can perform a bit of cheating or rest a few seconds in the last few repetitions to scratch some more, all this will allow you to gain more muscle and strength .

Finishing
Follow these training tips and you will see how your muscle and strength gains will skyrocket, minimizing fat gain, something you will definitely appreciate.

How to get big biceps – 5 essential keys

This is the old and continuous question of everyone who ventures into the world of bodybuilding and muscle-building – how to get big biceps ? If they gave me a penny for every time someone asked me, how can I get big biceps ?, Well, I would be a rich man! Today I’m going to tell you how to get big biceps, in 5 steps. My advice of “how to get big biceps” is not specific for any kind of person or body in particular, this can be worked by all the people who wish!

Following the advice, exercise guides and proper training you can get great biceps! But you have to remember, it’s not going to be an easy job! Nobody said it was going to be easy. At the end of the day, everything depends on you. You can read all day articles about how to get big biceps, but it’s the hours in the gym and the hard work you do that will really give you enormous biceps!

Image of large biceps
Steps to obtain large biceps.
Step 1: Eat big.
In order to get big biceps, you need to eat big. This means eating everything (but healthy)! Your body needs to have an excess of calories every day before starting to increase muscle mass in biceps. Make sure you eat a lot of protein (meat, eggs and fish) and plenty of carbohydrates (whole wheat bread, brown rice and potatoes). Protein is what makes your muscles grow, and you need a lot of that to really build muscle. Eat as many proteins as you can. So that you can really build big biceps, make sure you either always have a protein shake (a protein drink) or a good meal after bicep training. This is the time when the biceps muscles are repairing and building new muscle tissues and need the nutrients to perform the anabolism. Also, make sure you eat before going to bed. Most of the actual muscle building occurs while you are asleep.

large biceps

Step 2: lift heavy weights.
One of the biggest mistakes I see that make the so-called weightlifters or bodybuilders is that when it comes to getting big biceps, do not perform exercises with enough weight. If you want to get strong and large biceps, what you need is to lift heavy weights in a few repetitions . When I say few, I mean anything, from 2 proflex muscle to 8 repetitions, depending on the exercise you are doing. Most of my biceps exercises are composed of 4 to 8 repetitions. I like to carry heavy weights in large exercises such as barbell biceps curl, chin lifts and preacher. Try to always have a close companion to assist you in case you need help to complete the repetitions or safely handle the weight.

Step 3: Rest a lot.
Most people are surprised when they ask me how to get big biceps, and I tell them that rest is one of the main keys. As I mentioned earlier in this article, most of your muscle development takes place during sleep. So if you want to get huge biceps, you should sleep the necessary hours (9 hours would be good, but it’s fine if you can sleep 8). Also, try to limit your cardio exercises to 1-2 training sessions per week. Do not train your biceps after completing your cardio exercises, you must wait at least 1 hour for you to have satisfactory results

Step 4: variation of routines.

No matter how many hours you spend in the process of building your biceps, sometimes it seems you can not lift heavier and heavier weights? Well, I think you’ve reached the point called stagnation. This happens to any bodybuilder at some point. Therefore, it is necessary to vary the training of the biceps and surprise your growing muscles! The muscles tend to be “overtrained” for biceps training exercises. So you have to change the training routine every 2 – 3 months, also you must change the day you train this muscle and even change the order of the exercises. This will undoubtedly help you get out of stasis and give a new air to the growth of this amazing muscle!

Step 5: train more intelligently.

To obtain large biceps , it is necessary to plan your training routine well . Here are my tips to train more intelligently: just train your biceps once a week and tie them with 5 different exercises, separate your biceps workout from the back routine at least 48 hours before or after, that is, if you train the back on Wednesday,

The 7 practices fast ways to gain muscle mass

To start and find fast ways to gain muscle mass you have to change the way you eat. Just by feeding yourself properly you will begin to feel more energized and eager to exercise your muscles. If you do not have the necessary energy to take the first step, it will be difficult, so make sure you change your diet.

To feel more energetic and willing for great exercise routines you need to achieve a healthy life . Then go to the gym and submit to the direction of a professional coach will be easier, you will be walking to the desired results, with greater security.

Quick ways to gain muscle mass
1.- Taking into account the time you have working out
If you are new to the gym and follow the program of a professional trainer, you will start to gain muscle very quickly. But if you have time, it will be more difficult unless you start doing something new.

A beginner when doing weights for the first time, by following a proper diet and resting well, is doing new things for the first time, their muscles will adapt to that new effort, they will grow to compensate for the effort.

As you progress, and for muscle growth to continue you have to add weight, you have to make new routines more focused on muscle groups, with better techniques.

2.- According to the age you have
According to your age
As the years pass, it is more difficult to develop the muscles. The younger you are, the easier it is to create new muscle cores that, even if you stop training for a while, will allow you to gain muscle mass easier.

The older you are, for example if you are over 40 years old, any of the quick ways to gain muscle mass, you will have to consume a personalized diet richer in nutrients, including supplements, and all because the body digests less as it progresses age.

A musculature with more than 40 years also recovers slower than a youth. Young people have higher levels of testosterone, the snap hero testo hormone that causes muscles to form.

3.- If you are a woman or a man
If you are a woman or a man
The nature of a woman is not to build muscles, but even so, with a lot of work, small muscles are formed that, when defined well, will give her a lot of beauty and presence.

Men have 10 times more testosterone than women, the hormone that allows muscle building. Therefore, in women, the techniques of routines are more important, they need to be more disciplined.

4.- Muscular growth according to your diet
One of the best quick ways to gain muscle mass is paying special attention to diet. Muscles grow according to the nutrients they have. Exercise routines simply stimulate muscle fibers to counterbalance the efforts to which they are subjected.

The amount of protein in your diet determines the rate at which you will gain muscle, so … If you consume the appropriate amount of protein (2 grams per kilogram or 30% of your diet ), your muscles will grow much faster than someone who does not consume enough protein.

Another dietary factor to gain muscle mass faster is energy. To digest the protein you need energy, to meet your routines you need energy, even to feel motivated. You need to eat more, at least 4 to 6 meals a day rich in complex carbohydrates, which provide the necessary energy.

People who are not strict with their diets are going to delay gaining muscle mass.

5.- For the way you do your routines
For the way you do your routines
If you are a beginner, the most important thing is that you learn how to do the different exercise routines and the techniques to isolate and work with certain muscles.

If you are progressing and making yourself stronger and continue adding weight, increasing intensity and repetitions, then you will form muscle faster than someone who chooses the comfort of continuing to lift the same weight and maintains the same intensity.

The quickest ways to gain muscle mass that work best include compound exercises, here technique is paramount, since working large muscles is much better. In the next video you know the correct way to do bicep curls.

6.- Because of the frequency with which you do exercises
If you think that doing exercises every day you will achieve greater muscle growth you are wrong. How often you should exercise is determined by the speed of recovery of your muscles. The muscles are not formed in the gym, but while you rest, and having ingested the necessary nutrients.

A fatigued muscle that has no rest, that does not recover and is subjected to more training, will not grow; rather it will become weaker and smaller. In the following video you have an explanation of how to find the ideal frequency for your case.