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10 variants of fasting days


10 variants of fasting days

1.Fruit

1.5 kg of fresh fruit (anything but bananas) divide into 5-6 receptions and eat. Not on the schedule, and at the request of))

2.Kefir

This fasting day is very popular because it is effective, easily tolerated and normalizes bowel function. During the day you can drink 1.5 liters of yogurt.

3.Apple

During the day you can eat 1.5 kg of raw or baked savoury apples.

4. Cucumber

Again 1.5 kg of cucumbers divide by 5 receptions. You can season the cucumbers with greens.

5. Protein

During the day you can eat low-fat meat and fish products, vegetable proteins (like beans). To protein foods you can add for variety some fresh vegetables – tomatoes, cucumbers,greens. You can lightly salt. You can eat every 4-5 hours.

6. Rice

150 g brown rice to cook without salt and divide into 3 portions.Rice is a little salt or add a pinch of cinnamon.During the day you can eat another Apple, sweet pepper, carrots.

7. Egg and cheese

For Breakfast a Cup of black coffee with or without sugar, 100 g of cheese. Lunch: stakana with or without sugar, two eggs in the nads. For supper tea, 200 grams of cheese.

8. Milk

6 times a day every 2 hours to drink 100 ml of milk. At night to drink 200 g fruit juice with sugar.

9. The buckwheat and kefir

Buy a liter of one percent yogurt. In the evening soak in boiling water 200-250 grams of buckwheat. Note: without the salt, fat and spices!!! Wrapped in warm clothes and let it stands until the morning. You can eat 250 g of buckwheat (weight before cooking) 3-5 techniques with 1% kefir. All the yogurt you can drink a liter.

10. Carrot-beet-egg

You can eat 300 g carrots, 300 g of beet, and 2 eggs. Carrots grate on a fine grater and season with 1 tbsp oil. Boil the beets, grate and season with 1 tbsp oil. The eggs are just cooked. Eat it all in 5 receptions.

Drink water to lose weight!



Drink water to lose weight!

The faster racing car, the higher the fuel consumption. It is the same with man. The higher our metabolic rate, the more we need energy, the more we burn subcutaneous fat. So, water is a natural regulator of metabolism.

At the first, still very weak, the sign of thirst, the metabolism slows down by 2%. It would seem that small, but is enough to lower the physical strength. The truth is 10%. But a couple of glasses of water accelerates the metabolism by 30%. In fact, water is for human life the main element. Our body consists of water and it constantly consumes. This implies that we should regularly drink. Otherwise, the body will flatten.

By the way, water-filled stomach reduces appetite and Vice versa: provokes thirst for hunger. Between meals regularly drink at least 2 glasses of water. This will lead to lower calorie consumption by 10-15%.


5 Butt Exercises That Really Work


Booty Workouts! Routine tail!

5 Butt Exercises That Really Work


1- Bench wrap 4x20
2- Bench cable kickback (patada en banco) 4 x20

  • superset
  • Hip thrust 4x15 with 2 second hold + 15 pulses ( 15 aguantando 2 segundos + 15 cortas)


3- Straight leg Machine kick back 4x15 + 30 pulses (patada en maquina pierna recta 4x 15 + 30 cortas)
4- Abductors 4 x20 + 20 pulses ( Abductores 4 x20 + 20 cortas)

5- Sumo deadlift 4x25 ( peso muerto sumo 4x25) ??

I want to be slim! Efficient power system


I want to be slim! Efficient power system

If your desire to be slim all as great, read this article which will introduce you with a special power system!

As soon as I woke up - drink 2 glasses of warm water on an empty stomach. Those who have no stomach issues, add the juice of half a lemon, so even better.

Learn how you can quickly bring the figure in order!


Breakfast (8-9 a.m.)


20 minutes after eating 2 cups of water. While eating can not drink, to wash down a meal is impossible, only 20 minutes before or two hours after.

Oatmeal, cooked with water (steamed), chopped walnuts (3 or 6 walnut halves)

4 tablespoons of oatmeal mixed with nuts, pour boiling water so that the water completely covered the oatmeal, but does not rise above its level. Sacrifies cover. After 10-15 minutes, open water should be fully absorbed, add 2 teaspoons of cinnamon, a tablespoon of liquid honey and a little lemon juice. All carefully mix, useful porridge is ready. All that is necessary for the beauty of hair, nails and skin. Plus very tasty. Accustom themselves to such a Breakfast, it takes a little time, hearty and nutritious.

After Breakfast 2 hours do not eat or drink.

Snack (10-11 hours)


Drink two glasses of water, wait 20 minutes.

After you eat an Apple, preferably green, low-fat cottage cheese or yogurt.

After a snack do not drink for two hours.

Lunch (12-13 hours)


Drink two glasses of water, Wait 20 minutes.

For lunch, you can afford the carbs, but only complex. For example: pasta from durum wheat in tomato sauce. Buckwheat with soy sauce. Chicken or Turkey with brown rice.Oven baked vegetables.

Look at your taste, I fried. Salt is undesirable, or at a minimum, and ready meals.

After dinner do not drink or eat for 2 hours.

Afternoon tea (14-15 hours)


Drink two glasses of water,wait 20 minutes.

Prepare baked apples, this is a very tasty and healthy. Cut green Apple in half, cut out the core, sprinkle the halves with cinnamon. At the bottom of the pan pour a little water, put half of the Apple, and put the baking sheet in a preheated 200 degree oven for 15 minutes. After sprinkle the apples with chopped nuts and fields of honey (optional). There are hot.

Do not drink for two hours.

Dinner (17-18 hours)


2 cups of water, wait 20 minutes.

For dinner need some protein, if you're not very hungry, let it be cottage cheese or scrambled egg whites, if you want something more serious, make a chicken or Turkey with vegetables in the oven or steamed.

After dinner, at 19 o'clock, the perfect time for sports. Gym, running, walking, strength training, cardio what you used to do. Drink plenty of water during workouts, but remember that after 20 hours the water do not drink - there will be swelling.

After you returned from the training, drink a glass of yogurt, brush teeth, and go about their business. The body will not require food, but if you want something to chew on, it is emotional hunger and not give in to temptation.

7 Leg Workouts For Mass


The 7 Best Workouts For Thicker Quads, Glutes, And Hams

7 Leg Workouts For Mass


  1. Warm up body weight squats and leg extensions 2x20
  2. Leg Extensions 4 x (10/10/10 drop set)
  3. Hack squat 3 x (10/10/10 drop set) + 1x20
  4. Seated Leg curl 4x 12 with 3 sec hold
  5. Squats 4 x10
  6. Single leg curl 4 x10
  7. Calves 4 x30/20/15/12 ?? 

Enjoy it

How to tighten skin after weight loss


First rule. Lose weight slowly! Really want to get rid of excess as soon as possible, but do not forget that all those extra pounds you ate not a week or a month, respectively, your skin was stretched gradually, therefore, to lose weight not to cause skin damage, it is necessary gradually, no more than 2-3 kilograms per month. For a long time... but nothing can be done, better and longer permanently, the faster and not for long!

How to tighten skin after weight lossThe second rule. No diets! Only a balanced diet: vegetables, fruit, meat, fish, harmful the carbs (but in moderation). It is necessary to eat everything, but do not overeat. And forget about such slogans as: "lose Weight in a month for 7-10 pounds". With any diet you lose water, due to which there is a rapid weight loss, when fasting, you lose muscle, but from fat you get very little, and therefore, returning to a normal life, you can easily gain the lost weight.

The third rule. Drink plenty of water! First, water removes toxins from the body, and secondly you need to drink to maintain water balance of the skin, and therefore its elasticity.

The fourth rule. Taking a shower, RUB the problem areas hard sponge with natural bristles (loofah, sisal), and then take a contrast shower. It perfectly tones and tightens the skin and helps you to cheer up, to clean and refresh the entire body, improve blood circulation, that is, to make your blood run faster, and will charge you with positive energy and mood. Wait a few minutes under a hot shower, and then 30-60 seconds to make the water cold as much as I can stand, the better, of course, ice. Repeat this cycle two or three times.

The fifth rule. One to two times per week use a body scrub in the process of peeling from the skin removes old, dead skin cells and impurities, blood circulation improves, the skin becomes smooth, soft, radiant.

The sixth rule. We advise you not to neglect the massage, if possible have a massage in the salon is great, but you can at home. A very effective massage for the skin of the abdomen and plucked, it is one of the most effective ways of reducing the volume and getting rid of extra inches. To do this, lie on your back, relax and raise a little skin on the abdomen, as if you pinched yourself. Moving clockwise, continue to pinch the skin, with each round do it more intensely, to the end of the procedure, the skin was slightly reddened. Then use a moisturizing and firming cream, stroking belly clockwise.

The seventh rule. The mandatory application of a special firming creams for the body, they are designed for fast recovery of the skin of the abdomen, waist, chest, hips and forearms. These funds smoothes the skin, stimulates the regeneration of the epithelium, softens it and eliminates stretch marks, tones the skin and improves its tone. Any cream will make your skin soft and silky, elastic, soft and radiant, but only in combination with the eight Golden rules.

The eighth rule. Sport is a great tool not only lose weight but to boost my mood for the whole day. No matter what sport you like, whether it's swimming, aerobics, Jogging for weight loss or bodybuilding, most importantly, that you will get a lot of positive emotions and correct set of exercise will help tighten up and bring your figure in order to contribute to the development of muscles, strengthening of the press, treatment of excess cellulite and the overall physical strengthening. Yeah, oddly enough, and without exercise anywhere, and most importantly, it should be a constant companion of life!

DELICIOUS AND HEALTHY SMOOTHIES


DELICIOUS AND HEALTHY SMOOTHIES

Carrot Ginger Apple – Supports and strengthens your immune system.

Apple + Cucumber + Celery – Prevents cancer, reduces cholesterol levels, relieves indigestion and headaches .

Tomato + Carrot + Apple – Improves skin color and eliminates bad breath.

Bitter pepper + Apple + Milk – prevents the appearance of breath the mouth and reduces the temperature.

Orange + Ginger + cucumber – Improves the color and moisture and lowers the temperature.

Pineapple + Apple + Watermelon – Removes excess salts, nourishes the bladder and kidneys.

Apple + Cucumber + Kiwi – Improves color and moisture of the skin.

Pear & banana – regulates the level of sugar in the blood.

Carrot + Apple + Pear + Mango – Increases internal body heat, resistance to toxins, reduces blood pressure and struggling with total oxidation of the body.

Grape + Watermelon + Milk – Vitamin C + Vitamin B2 that increase cellular activity and improve immunity of the body.

Papaya + Pineapple + Milk – Vitamin C, E, Iron. Improves skin color and metabolism.

Banana + Pineapple + Milk – Rich in vitamins with nutrients, prevents constipation.

MICHELLE LEWIN AND HER TRAINING


MICHELLE LEWIN AND HER TRAINING

Delicate, fragile girl, fitness model and her program.


Michelle developed her own method of training that helps her to keep excellent form body, which are the envy of many girls. When height — 163 cm, her weight is 52 kg, which has not changed for 10 years. Michelle 29 years old, start to play sports at age 17.

So: training Program, fitness model, Michelle Lewin.


Monday (back, biceps)


  1. Pullups wide grip — 4?12
  2. Pullups medium grip — 4x10
  3. Horizontal thrust block — 4?12
  4. Thrust T-neck — 4?12
  5. The rise of the biceps with dumbbells — 6 x 12
  6. The rise of the biceps with the EZ Grif- 4?12
  7. The rise of the biceps on the block with a straight arm — 4?12


Tuesday (biceps, thigh, calf)


  1. Bending the legs on the simulator lying — 4?12
  2. Bending the legs on the simulator sitting — 4?12
  3. Deadlifts — 4x10, 15
  4. The drumstick in the simulator, sitting — ones 8x20
  5. Shin, standing in the simulator Smith — 6?20


Wednesday (shoulders, triceps)


  1. Of hand extension, standing dumbbell triceps — 6 x 12
  2. French press, lying EZ classified — 4?12
  3. Extension arms on the block because of the head — 4?12
  4. The military press — 4x10
  5. Dumbbell bench press, seated 3x10
  6. Pull rod with EZ neck to the chin, standing — 4?12
  7. Mahi dumbbells in hand, standing — 4x10


Thursday (rest)

Friday (legs)


  1. Lunges forward 4?12
  2. Dead lift on straight legs — 6?20
  3. Bench press one leg - 4x15 (each leg)
  4. Classic squats — 4?12


Saturday (press)


  1. Lifting knees in vise — 4?12
  2. Crunches on flat bench — 4x20
  3. Twisting the machine — 4?12
  4. Twisting on Fitball — 4x20

The complete training programs for women


The complete training programs for women

Program objectives:

General muscle strengthening, fat burning, formation of correct posture, improve the circulatory system and strengthening the heart.

The program is designed for 2-4 workouts per week.
Also you can two or three times a week to engage in the program and an additional one or two times to take a class in the aerobics room. The program uses effective exercises on basic equipment that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you perform a training session No. 1, Wednesday # 2, and on Friday again # 1 and so on...

In the workout program used effective method of "supersets".
Superset – performing two different exercises, one after the other without rest.
Perform the first exercise, then IMMEDIATELY the second (this will be one approach of the superset), then a little rest and make the following approach of the two exercises. Perform the superset specified number of times and move on to the next.

THE TRAINING PROGRAM


EXERCISE No. 1


1. Treadmill – interval running 2-3 kilometers.
Interval running is: 400 meters Jogging at an average pace of + 200 meters walking or Jogging, then again, 400 meters Jogging at a moderate pace and 200 meters walking or Jogging...


  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.


2. Superset – chest+back (one exercise after another without rest)

  • The reduction of arms in front of chest on the simulator – 20-25 reps
  • Pull the top of the simulator narrow reverse grip – 20-25 reps
  • Rest up to 1 minute. To do this superset 4 times


3. Superset – outer+inner thighs

  • The legs, sitting on the exerciser – 20-30 reps
  • Raising the legs, sitting on the exerciser – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times


4. Superset – hips, butt+press

  • The leg press in the simulator – 20-30
  • Press the elevation of the trunk on a Roman chair – 20-30
  • Rest up to 1 minute. To do superset 3-4 times


5. Any cardio of choice – easy loading – 10 to 15 minutes.

  • It is advisable to try a variety of exercise equipment, to diversify the load. For example, try an elliptical trainer or stepper. If you're a runner, well, runs a specified time at a very easy pace.


EXERCISE No. 2


1. Treadmill – interval running 2-3 kilometers


  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.


2. Superset – chest+back

  • Chest press on machine – 20-25 reps
  • (or dumbbell bench press lying)
  • Thrust to the stomach, sitting on the trainer (rowing) – 20-25 reps
  • Rest 1 minute. To do this superset 4 times


3. Superset – front+rear thighs

  • Bending of feet lying on the simulator – 20-25 reps
  • The leg extension sitting in the simulator – 20-25 reps
  • Rest 1 minute. To do this superset 4 times


4. Superset – press+chest and back

  • Exercise "the pendulum" – tilts to the side with weights – 20-30 reps
  • Exercise "pullover" – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times


5. Superset – back+press

  • Backbends on a special bench (hyperextension) – 15-25 reps
  • (or deadlift on straight legs)
  • Press knee lifts on a special rack – 20-25 reps
  • (or leg lifts lying on a bench)
  • Rest 1 minute. Do the superset 3 times


THE PROGRAM INSTRUCTIONS


If you're new to fitness classes – the first few weeks, do all exercises for 15 reps with very light weight and gradually increase the number of repetitions and load.
If your goal is increased fat burning – try to do the maximum specified number of repetitions.
If your goal is General strengthening of the muscles and health enough to do all exercises for 20 reps.

ABS workout


ABS workout

The main task of the ABS working on abdominal crunches and strengthening the back muscles. The ABS training helps burn fat deposits in the abdomen, disappearance of cellulite, strengthening the press, reduce waist size and a significant reduction in body weight.

Today, more and more professional trainers began to talk about what ABS fitness optimally helps the formation of posture, it is possible in the shortest possible time to create a beautiful figure, make the body flexible and relief.

ABS is a specially designed set of classes, including exercises development of muscles, the execution of the lifts the torso of the prone position, bridges, wall thrust, etc. However, the main goal ?bs workout – strengthening all groups of muscles of the abdominals – upper, lower, oblique. For this process of classes are four main groups of exercises, the right combination of which leads to impressive results:


  • Work body on the stationary legs;
  • Running feet, and the body remains stationary;
  • Work body and legs cross;
  •  Work body and legs at the same time.


ABS translated to English means "the muscles of the abdominals and ABS workout, do primarily focuses on them, thighs, lower back and buttocks are involved in the process of carrying out occupations just because they create a static load on the press.

Doing ABS workout, You will certainly:


  • Strengthen the press;
  • Burn excess fat;
  • Remove cellulite;
  • Reduce the waistline;
  • Increase your stamina;
  • Improve your mood.


ABS workout in no case can not lead to injuries or any injury: held under the strict supervision of an experienced instructor, they favourably affect the whole body, not create him to excessive load, normalize hormonal background.

Training on the treadmill: 6 basic exercises


Training on the treadmill: 6 basic exercises

Correct Jogging increases morale, accelerates blood pumping to the muscles of the back and legs, preparing you to exercise power. Do not catch up? Here are 6 running in the gym.

The treadmill bores and fear at the same time? The main thing — to find the right approach and not be afraid to work hard. If you run just because it makes your coach, it's time to understand the types of running and start working for real. We collected 6 species of running on the track, which diversify your lessons.

A higher rate


Set the incline at 1% and for the workout do a 10-minute easy jog. Then set the speed for 2 minutes more value for Jogging, for example, 5 minutes per kilometer, if you warmed up at 7 minutes per kilometre. Run at this pace for 3-4 minutes. This is one round, do only 3-5 rounds.

Jogging wear


For the workout, do a 5-10 minute easy jog. Then set the incline at 1% and speed by 8 km/h Increases the rate of 0,125 km/h every minute until you run out of steam completely. So you will be able to increase muscle endurance and maximal volume of the lungs.

Intervals of half a kilometer


To warm up, do a 15-20 minute easy jog. Then run a mile at a speed of 75% of your maximum. Then was slowed to a jog for 200 m. This is one round, do only 6-8 rounds. This aerobic exercise will help you keep the pace in the competition.


Training with slide


To warm up do 10-minute easy jog. Then set the incline to 8% and run at maximum capacity for 30 seconds. Then decrease the incline to 5% and go in increments of 30 seconds. Then run 90 seconds in your race pace for 10 km, then walk for 2 minutes. This is one round, do 6 to 9 total rounds. This anaerobic exercise will help you gain stamina to overcome the rise.

Repeat advertising


For this exercise you want the TV. To warm up do 10-minute easy jog. Then during each ad unit accelerates 1-1. 25 minutes per kilometer. Repeat until you run out of steam completely.

Progressive intervals


To warm up do 10-minute easy jog. Then set the speed to 11 km/h and slope – 1%. Run a minute. Then slow down to warm-up, run a minute. Then increase speed to 12 km/h and run for a minute. Continue alternating, each time increasing the speed by 1 km/h When it is not able to run a minute, reduce the interval to 30 seconds of fast running with 60 seconds slow, and keep going until he's wiped out completely. This exercise gives both and aerobic and anaerobic capacity.

10 Exercises for Lower Abs


10 Exercises for Lower Abs

1. Lie on the floor on your back, lift your legs and bend your knees so that they form a straight angle. 

In the hands take a small ball for better coordination. Bend your arms at the elbows and slightly tilt the ball to his chest.

2. Tighten your abdominal muscles, stretch your hands with the ball in front of him, raise your upper torso off the floor and simultaneously straighten your legs. 

Foot should be with the floor angle of 45 ° and the arms should be extended parallel to the legs. In this position, hold for a few seconds.8-10 reps.

3. Lie on the floor on your back, hands at sides on floor, palms down, legs extended. 

Slowly raise legs to the perpendicular position up, feet relaxed. Gently lifting the hips up, continue to put their legs behind their head. Toes should "look" exactly at the floor behind your head. Hold this position for a few seconds.

4. Slowly do the exercise in reverse order – first, straighten your legs so that they were made with the torso straight angle. 

Then slowly lower them to the floor in starting position.8-10 reps.

5. Adopt the starting position for push-UPS: lean on outstretched arms and toes. 

The body should be a straight line.

6. Without changing body position, pull your right knee to your chest. 

Hold this position for a few seconds.

7. Return to starting position and repeat the same movement with the left leg.

For 10 repetitions on each side.

8. Lie on your back, arms with dumbbells behind your head.

Legs raised above the floor so as to form an angle of 45°. At the same time gradually raise your hands with dumbbells, so they were over the breast and legs to the right angle.

9. Moving smoothly return to starting position. 

Feet should not touch the floor.
10-12 reps

Proper breathing while doing exercises for the bottom of the Abs: the exhalation must have been stress. And also remember that RIGHT exercises for the lower Abs is running slowly. You should feel how the muscles work.