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Featured Posts

Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, July 1, 2015

Muscles Regeneration After Training

Muscle regeneration - naturally occurs during rest, while in case if they are overtrained, we will not be able to achieve its goal. Therefore, we must make a reasonable length of breaks. Each person has an individual rhythm of cell regeneration, it depends on the age, genetics, nutrition and other factors.

Massage for MusclesThere are different periods of regeneration for various muscle groups. For example pectorals are recovered on average in 2 days, arm muscles requires one day, legs sometimes require up to one week. But you should always listen to your body. If you don’t feel fatigue, muscle pain, and have a desire to practice you should go one with it. But remember, if you are in the recovery period you need to help your body and not load with extra work.

There are several ways to speed up the regenerative processes. Warm salt baths or a hot shower, massage and steam bath, meditation, and of course a healthy sleep. Eat fresh foods rich in vitamins and protein. Avoid stress and do not not create conflict situations. By following these rules you'll get and easy and fast recovery, providing quality muscle growth.

Wednesday, June 24, 2015

Caloric Rating of Porridges

Caloric Rate of Porridges

Porridges contains protein, zinc, iron, magnesium, antioxidants, vitamin B, vitamin E and phytochemicals. These can all help boost your immune system! It can also help stabilize blood sugar, and reduce the risk of developing Type 2 Diabetes. Finally, porridge can help with weight loss. It is considered a perfect meal for athletes and bodybuilders and should be incorporated into the regimen of those involved in muscle building activities.

Here is a top of main porridge meals by caloric rating:

1st place - Buckwheat (has most vitamins)-120kcal per100g
2nd place - Oatmeal (the smartest porridge)-160kcal per100g
3rd place - Pearl porridge (the most beautiful one, sometimes it is called"porridge beauty") -88kcal per100g
4th place - Pea porridge (most optimal one) -80kcal per100g
5th place – Corn porridge - 86kcal per100g
6th place- Rice (the cleansing porridge)- 144kcal per100g
7th place- Millet (porridge for the heart)-89kcal per100g
8place - Semolina (most harmful porridge,because it contains starchand gluten) -100kcal per100g

Monday, May 4, 2015

Benefits of Cottage Cheese

Cottage cheese has the ability to be fully absorbed by the body, while not contaminating it with various harmful dyes and additives.

Cottage cheese contains phosphorus, necessary for proper growth of bones and useful for people with fractures and those suffering from diseases of the hematopoietic system, hypertension, heart disease, as well as with rickets, renal diseases and hypertension.

The milk protein, which is part of cottage cheese has a great nutritional value and can be an excellent alternative to animal proteins.

Amino acids that are contained in cottage cheese prevent the development of liver disease in the B-vitamin complex and helps preventing atherosclerosis.

Cottage cheese is an indispensable product for elderly people who have symptoms of purine metabolism irregularities.

Cottage cheese has a beneficial effect on the nervous system, improving its regenerative ability.

The healing properties of cottage cheese are necessary for normal metabolism, for the prevention of anemia and of obesity.

Low-fat cottage cheese is a valuable dietary product and is ideal for regular inclusion in the diet and the use in case of such conditions as tuberculosis, anemia, low back pain and hypertension.

Wednesday, April 1, 2015

Oat and Cottage Cheese Cookies - Ideal Breakfast Snack

Curd (cottage cheese) 2- 5% fat
Banana - 1 piece
Oat flakes
Water or milk (optional)
You can also add nuts / dried fruit / seeds.

Method of preparation:
Cottage cheese and cereal should be put in a bowl, add a little milk / water and honey. All should be mixed together into a single mass. After that add banana rubbed on a grater. To obtain a homogeneous mass, spread on a baking spoon previously smeared with oil. Preheat the oven and bake at 150 'degrees for about 15-20 minutes.

Saturday, February 28, 2015

Testosterone - Most Versatile Steroid

There is no anabolic steroid, more popular or frequently used than testosterone, in the matter of scope and effectiveness. The testosterone hormone, to which owe their existence almost all steroids, is not only a great tool in building impressive mass and strength, but at the same time an efficient assistant in maintaining these two qualities. Regardless of your purpose: cutting, pumping or just adding a small increase of  your athletic performance exogenous testosterone will help you achieve all of these goals. In addition, this hormone is available in different forms and shapes, ready to meet individual needs. Of course, in the end, it's the same testosterone, but being presented with different esters can acts both slow and fast, and even something in between these two; all this adds a lot of convenience and versatility for the users.

Although testosterone, like all anabolic steroids, really represents a potential danger due to its side effects, fortunately, it is also one of the most well tolerated steroids. Another important fact is that testosterone is both widespread and not expensive. Taking into account all these facts, it is difficult to imagine a drug or an anabolic steroid that can win the battle with testosterone in the matter of potency and efficiency.

Sunday, December 7, 2014

Useful Gadgets for Fitness Training

Nowadays we live in an era where technology can motivate us to great accomplishments in fitness. Whether we’re talking about pedometers or iPods, 21st century tech can make any workout — even the harshest — more enjoyable. Here are some gadgets that may help your workout or cardio training process:

Sports watch are ideal for hiking and several other outdoor activities, many of them feature GPS, heart rate monitors, barometers, compasses, and much more.

Pulse oximeter. This device usually attaches to your fingertip, then delivers pulse information and oxygenation levels directly to your smartphone. 

Waterproof Bluetooth earbuds will allow you to jog, bike, or skate through rainy weather.

Video game consoles that have has a variety of heart-pumping, muscle-moving programs.

Fitness tracking visor is a fashion statement that provides real-time, actionable feedback of your exercises.

Shoelace step counter an ultra-simple and ultra-helpful wireless device syncs to your smartphone, delivering intel on mileage, stride length and calories burned.

Tuesday, November 4, 2014

Ginger and Motion Sickness Prevention

According to Japanese traditions a half a teaspoon of ground ginger is more effective than chemical medication in suppressing motion or seasickness. And unlike most medication, it will not make you feel drowsy.

Ginger or ginger root is the rhizome of the plant Zingiber officinale. Other notable members of this plant family are turmeric, cardamom, and galangal.  In medicine ginger has been promoted as a cancer treatment to keep tumors from developing.

Ginger has been used in the Orient for centuries to prevent sea sickness.Researchers asked subjects who were especially susceptible to motion sickness to sit in a reclining chair that spun around at high speed.
In a research using with human subjects all of those who ingested a well known medication or who took a placebo experienced violent nausea or vomiting.

On the other hand, six of the twelve subjects who took ginger twenty minutes before the test experienced no discomfort. They consumed only 840 milligrams of ground ginger, which is the equivalent of half a teaspoon.
The Japanese have a very curious method of treating all kinds of motion sickness, but eventually it has been proved to be efficient.


Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.