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Five benefits of the most popular fruit in the world | bananas



Five benefits of the most popular fruit in the world | bananas

Although it is a fruit that grows strictly in the tropics, there is hardly any part of the planet where bananas are not valid for the most popular fruit. There are a number of reasons, but they are much more than just taste and convenience that characterize bananas.

It is a whole series of phenomenal impact that the composition of bananas has on the human body. Interestingly, the phase of maturity banana largely determine their impact on the human body, as the scientists demonstrated that bananas are changing their chemical composition when ripe.

This means that for the extraction of specific benefits from the consumption of bananas, should be able to choose the very color of the banana, be it of a greenish, clear yellow, or ripe bananas whose skin is prevalent brown

1.They give you energy

Within less than half an hour, bananas proven allow a large increase in energy in the body. Whereas an average banana has 89 calories, the energy produced during the decomposition, can be used for a long time through physical activity.

2. Eliminate Stress

Ingredients bananas stimulate the secretion of the hormone of happiness, a favorite of the hormone that makes people feel happier, and for which greatly reduces discomfort, anxiety, depression and stress.

3. fighters against cancer

As mentioned at the beginning, for the specific benefits of bananas is very important to choose the bananas at a certain stage of maturity. So for a fantastic effect of stimulating the production of white blood cells, necessary to choose a dark yellow bananas.

4. Helps against constipation

The problem of constipation is usually created as a result of lack of fiber in the diet, which is not able to digest and which thus pass through the gastrointestinal tract, helping to better functioning of the intestine.

5. Strengthen bones

In addition to the standard needs a man to ingredients in food that strengthen bones, athletes are persons who should pay special attention to this question, since its skeleton exposed many times greater challenges. Bananas are foods that are not too rich in calcium, but they contain micronutrients that enhance the absorption of calcium from all the food that is ingested.

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Arnold Schwarzenegger recommends consuming less meat



Arnold Schwarzenegger recommends consuming less meat

Although it sounds paradoxical that the seven-time Mr. Olympia advised others that they throw the meat out of their diet, the great Arnold Schwarzenegger certainly knows what he’s talking about, and his advice is the product of the best intentions, and it is about people’s health.

As a politician, Schwarzenegger has earned the most votes advocating turning to renewable energy sources, encouraging people to start thinking about the environment and their own health. His advice on changes in diet, focused primarily on human health, because, as he himself says, scientific studies have clearly implicated in the increased consumption of meat:

– Accelerated aging process

– Curing blood vessels

– Chronic inflammation

– Risk of cancer

– Risk of Diabetes

How then enter proteins?

Athletes, as it was Schwarzenegger directly would be degraded to such a change because they are concerned proteins. However, it is important to know that there are very good alternative sources of macronutrients that responsible for the construction and recovery of muscle fibers.

Among the recommended food rich in proteins are:

– Nuts

– Seeds

– Peanut butter

– Buckwheat

– Oats

– Millet

– Rice

– Lens

– Beans

– Cereals

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Mental strength | Dr. Sean Richardson

Mental strength Dr. Sean Richardson

Mental strength | Dr. Sean Richardson

An interesting TED talk in 2012. This video will give you some basic information about mental strength and how to overcome some of the difficult situation in which you find in your life.

Dr. Sean Richardson used the lessons learned from the locker rooms of professional athletes to show the subtlety of the human brain and behavior in order to overcome some of the normal and predictable human obstacles to success.

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Correct your posture with this simple and practical stretching

Correct your posture with this simple and practical stretching

Correct your posture with this simple and practical stretching

Nic Gregoriades has long been practiced jiu-jitsu and yoga, and has created a multitude of techniques that have improved the life of many jiu-jitsu athletes. In this video shows an interesting technique that will improve your posture.

Because of the sedentary lifestyle many people today suffer from slouch and bad posture, but with this technique you will easily make your shoulders and back to the correct position, and all you need is your belt from a kimono, but unless you have a band, you can use and a band type TRX. Try this useful stretching, and through daily practice you improve your posture.

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The best supplements for strength for all athletes and bodybuilders



The best supplements for strength for all athletes and bodybuilders

Whether your goal is to increase strength and muscle mass in this article we have chosen 8 supplements that will help you with that.

If you are a serious athlete, then you’ve probably heard that you supplements can help you improve your performance and get the most from your training. But what are the supplements? Today the market is crowded with so many brands of supplements and combinations of supplements, and the internet is full of bad and confusing information.

Luckily here we are to help and explain what to use, in what quantity, and when. If your goal is to increase your strength, muscle mass and performance, these are the supplements that you will use.

Creatine monohydrate


This supplement stimulates muscle building, gives strength. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) in the muscle and thus helps to maintain energy during intense training. Moreover, the greater availability of phosphocreatine will allow faster recovery between sets.

Long-term use of creatine improves endurance and leads to a 5-15% increase in power and performance.

Recommended dosage: The fastest way to increase the supply of creatine in muscle is to be followed by phase charging method where you are taking 20 grams of creatine per day for a period of 5-7 days, then continue with the maintenance phase of the 5 grams of creatine per day. However, it is not necessary to have a charging phase, because you will achieve the same effect that is constantly taking 5 grams per day for a period of 28 days.



Caffeine is probably the most widely used stimulant ingredient in the world and it’s for a good reason. It has been shown that caffeine successfully improves physical performance and stamina during intense activity. But its impact on the force is still not fully understood.

While research shows that consumption of caffeine before a workout can increase your 1RM – the maximum legal weight that you can lift only once, other studies have indicated that there is no effect of caffeine on strength.

It has been shown that caffeine reduces fatigue, which can be useful during high-intensity workouts.

Recommended dosage: 150-300 mg 30-60 minutes before training.

Branched chain amino acids (BCAA)


If you are an athlete or bodybuilder then it’s hard to think of any reason not to take BCAA’s during their training. In addition to having good taste, intake of BCAA between series can help to speed up the recovery process after a heavy workout.

A study published in 2010 in the International Journal of Sports Nutrition and Exercise found that participants who consumed the BCAA as 100 milligrams per kilogram of body weight are felt much less fatigue and muscle damage after intense training squats.

It seems that BCAA, in particular leucine promotes protein synthesis by preventing the degradation of the protein, which helps in the recovery of damaged muscles during and after exercise.

Recommended dosage: 6-10 grams before or during training.

Citrulline malate


Citrulline Malate (CM) was originally characterized as a supplement for fatigue. If you traveled back in time 40 years is to see that the CM was administered to patients after surgery for the treatment of mental and physical fatigue. In recent years, citrulline malate has become popular as a product that improves performance.

The benefits of supplementation with citrulline malate is mostly attributed to the synergetic combination of L-citrulline malate and that can lead to an increase in ATP (adenosine triphosphate) during exercise and increase phosphocreatine during recovery after training.

Research has shown that a single dose of citrulline malate (8 grams) in subjects increased number of repetitions during the training of the upper body and reduce fatigue after training in the placebo subjects. Another study from the University of Mississippi found that a single dose of citrulline malate (8 grams) in the group of patients has increased significantly the number of repetitions for the exercise of the lower body compared to the placebo group subjects.

The recommended dose of 8 grams of citrulline malate 60 minuat before training.

NO boosters


Foods rich in nitrates such as beets, radishes and pomegranate are a great way to encourage the production of nitric oxide (NO). Although there is limited research on the effects of beet juice and pomegranate extract on training, these ingredients shown increases muscle blood flow and reduce fatigue, which may eventually lead to improvements in power and performance.

Several studies have used beet juice or pomegranate extract in combination with other ingredients which demonstrated improvement in strength, hypertrophy and performance. At this point it is still difficult to determine whether it is the individual effects of these ingredients or these ingredients act synergistically with other components.

Recommended dosage: 500 milligrams of beet juice or pomegranate extract 30-60 minutes before training.

Whey protein

whey protein

Easy digesting protein like whey is the optimal supplement after a workout as it will help in muscle recovery after stressful training. It has been shown that consumption of whey protein better stimulate protein synthesis than do other types of proteins such as casein and soy.

Recent researches have shown that protein supplements over a longer period (longer than 6 weeks) with a workout in the gym can significantly increase muscle mass and strength.

The combination of proteins such as casein and whey, improves better demonstrated hypertrophy and body composition in comparison to the soy proteins when consumed after training.

The combination of fast and slow absorbing whey casein absorbent body is held in a potent anabolic environment for longer time, thus keeping the protein synthesis at a high level with minimal loss of muscle.

Trainees in the gym practicing high intensity workouts will benefit from intake of carbohydrates immediately after training. Carbohydrates combined with protein immediately after training and an hour later showed increased levels of insulin and glycogen resynthesis.

Recommended dosage: 20-30 grams of whey (or a combination of whey / casein) with a high glycemic index carbohydrates immediately after a workout.



Although these non-essential amino acids may not lead to extreme muscle growth, it plays an extremely important role in muscle recovery after training. Glutamine works by removing excess ammonia that builds up during intense training and thereby maintains the balance in your body. Guys who do their heavy training, have two workouts a day or in a caloric deficit can benefit from supplementation with glutamine.

Recommended dosage: 20 to 30 grams per day, of which 10 grams after a workout.

Fish oil

fish oil

Fish oil is an excellent source of omega-3 fatty acids, which is why there are a multitude of benefits for our body. For athletes and bodybuilders we are most interested in their anti-inflammatory and antioxidant properties. The intensive training can cause micro-cracking of muscle fibers, and thus cause damage to the muscles and cause inflammation. While some types of inflammation is often desirable, however, excessive inflammation can lead to a difficult recovery.

Studies have shown that omega-3 fatty acids may help to reduce fatigue in the muscles after a workout and to speed up the recovery process. As an additional benefit, in combination with BCAA and carbohydrates, omega-3 may increase protein synthesis, which leads to greater muscle mass.

The recommended dose of 2 grams a day eating.

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Tips for good condition | Lose your weight


Tips for good condition | Lose your weight

If you get scared at the thought of exercise may be time to make a fresh look at what it means to be really active. Regular physical activity is one of the best ways to accelerate weight loss. Supports the health of the myriad of important and surprising ways, from reducing the risk of diseases of degenerative diseases to improve mood.

Some are designated as athletes: they train and compete regularly.
Others are active and in good shape, enjoy a leisurely sport, in the gym. Then we have those who do not participate in any sport but who are active in their daily lives. They run for children, riding a bike to work or walk to work.

The way to maintain fitness-for at least 30 minutes. physical activity to introduce into our daily routine.
Active regular exercise can boost weight loss and help you to enjoy the following health awards

– Reduces the risk of premature old age
– Reduce the risk of heart disease
– Reduce the risk of diabetes
– Reduce the risk of high blood pressure
– Reduce vulnerability to depression and stress
– Helps control weight
– Helps build and maintain bones, muscles, joints and balance

The truth is that any physical activity helps Maintaining muscle mass, fuel combustion and achieve a healthier body weight. Losing excess weight and achieving a low percentage of body fat, not only improves the appearance and self-esteem, but also can protect your long-term good health.

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Jaco de Bruyn wbff pro | motivational poster and biography

Jaco de Bruyn wbff proBiography

How did you get started with bodybuilding?

I always liked looking after myself and my body and I was very successful in the modelling industry in South Africa so you had to always look good! I had to make a decision whether or not I was going to go full on in the model industry or bodybuilding, so I decided to combine the two and get into fitness modelling which will probably lead me to bodybuilding in the future.

The passion has grown so much and I have already built a huge platform for myself in the industry.

Where does your motivation come from?

I followed a lot of athletes over the years, and there are few very successful athletes that helped me to get where I am today. I also read a lot about bodybuilding and nutrition and one thing I know is that there is so much to learn in this sport, you will learn something new every day. It’s all about results, the more improvements you see the more motivated you get to work even harder to achieve your ultimate goal physique. I believe hard work, perseverance and finding passion will guide you to achieving the things that you dream of. Allow your dreams to become reality by developing a plan of action and tackle it with enthusiasm.

Then allow your enthusiasm and drive to go beyond boiling point, and you will discover talents and powers you never dreamed were yours.

What workout routine has worked best for you?

My workout routine is nothing special really; I am a firm believer in training one body part a day just to give that 100% attention to a specific muscle. I also do change my program every 8 weeks so that my body doesn’t get use to the same routine over and over. I always try to go my heaviest with each set but my main focus is always keeping perfect form. My body responds well when I do 4 sets per muscle group and never more than 10 reps, I also like to end my 4 sets with 1 more set where I burn the muscle until failure with lower weights. My message to you is plain and simple and that is to forget about always wanting to go heavy and just focus on your form as you will gradually get stronger along the way anyway. Patience is your main ingredient in this sport!

Full Routine:

Monday: Chest/Calves
•Flat Bench 4×10
•Incline Bench 4×10
•Incline Fly’s 4×10
•Cable Fly’s 4×10
•Seated Calve Raises 4×30 (superset)
•Standing Calve Raises 4×30

Tuesday: Bicep/Triceps
•Standing Dumbbell Curls 4×10
•Seated Incline Dumbbell Curls 4×10
•Hammer Curls 4×10
•Preacher Curls 4×10
•Cable Pushdowns 4×10
•Cable Rope Pushdowns 4×10
•Incline Skull Crushers 4×10
•Dips 4×10

Wednesday: Shoulders/Abs
•Seated Dumbbell Shoulder Press 4×10
•Seated Lateral Side Raises 4×10
•Standing Barbell Lateral Raises 4×10
•Military Presses 4×10
•Cable Crunches 4×15
•Sit-ups 4×20
•Leg Raises 4×20

Thursday Quads/Calves
•Leg Extensions 7×30 (low weight)
•Squads 4×10 (heavy)
•Leg Press 4×10 (heavy)
•Seated Calve Raises 4×30 (superset)
•Standing Calve Raises 4×30

Friday: Chest /Abs
•Flat Bench 4×10
•Incline Bench 4×10
•Incline Fly’s 4×10
•Cable Fly’s 4×10
•Cable Crunches 4×15
•Sit-ups 4×20
•Leg Raises 4×20

Saturday: Back/Hamstrings
•Lat Pulldowns Wide Grip 4×10
•Lat Pulldowns Close Grip 4×10
•Low Row 4×10
•Deadlifts 4×10
•Lying Leg Curls 4×10 (superset)
•Standing Leg Curls 4×10
•Stiff Legged Deadlift 4×10 (superset)
•Hamstring Curls 4×10

Sunday: Rest Day

If you have to pick only 3 exercises, what would they be and why?

1.Incline Chest Press: I believe that this exercise is the only way to get a bigger chest because it builds the upper chest which a lot of people do lack.
2.Squats: Because they are the only way to get big/strong legs (quads/hamstrings/glutes).
3.Deadlifts: A great mass builder to help build a massive back, strengthen the core, and build bigger hamstrings and traps, what more would you want from one exercise?

What is your diet like?

80% of a good body starts in the kitchen and it took me a few years to learn this. If you don’t diet properly you will never get your physique the way you want it. I always try my best to have more than 6 meals a day and at least 4 shakes.
•Meal 1: Protein Shake, Oats, and 8 Egg Whites
•Meal 2: (Postworkout) Protein Shake
•Meal 3: Rice Cakes with Cottage Cheese and Tuna
•Meal 4: Chicken/Fish or Ostrich with Broccoli/Green Beans and Brown Rice
•Meal 5: Protein Shake, Nuts, Banana or Rice Cakes
•Meal 6: Rice Cakes with Cottage Cheese and Tuna
•Meal 7: Chicken/Fish or Steak with 2 green Vegetables and Brown Rice/Sweet Potato

When trying to cut down do you prefer to use HIIT or just normal cardio?

My body fat is always low and never above 7% to be honest so I don’t really focus a lot on any of the above. Although if I really want to get that dry look (for a photo-shoot or comp) and feel that I need to drop some water then I would do a few mini cardio sessions during the week.

What is your supplementation like?
•Isolated whey
•Casein (Slow Release Protein)

Favorite Quote?

‘’Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”

 Awards   MR.PRETORIA 2009

Motivational video:

Text source:

Poster source :

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Letícia Caron | Be the best you can | Awesome Body

Letícia Caron

Letícia Caron

be the best

you can

be the best version of you!

 Leticia caron

 girl with muscles

#athlete, #exercise, #stronggirl, #motivationalquotes

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Vince Gironda photos | Awesome body wallpapers

Vince Gironda photos

Vince Gironda photos | Awesome body wallpapers

Vince Gironda photosVince Gironda photosVince Gironda photos

Vince Gironda photos | Awesome body wallpapers

Known as one of the earliest participants in athlete and physique contests, Vince Gironda opened his first gym in California in 1948, which remained opened until 1997 when he died. Gironda also authored a classic book on bodybuilding titled “Unleashing the Wild Physique.”

His exercise regimen consisted of building the body with wide shoulders and a tapered waist by doing more in less time. Arnold Schwarzenegger and Lou Ferrigno are just two popular names that benefited from Gironda’s exercise and diet regimen.

For more info..and awesome pictures visit his website VINCEGIRONDA.COM

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Arnold Classic 2013 | Bodybuilding news | Competition info

Sports, fitness and fun for all ages and this year in Columbus, Ohio in the United States between February 28 and March 3, 2013 at the Arnold Sports Festival 2013.

A lavish weekend with 45 different sports and events (including bodybuilding, fitness, weightlifting, powerlifting, gymnastics, martial arts, boxing, crossfit, etc.), which includes 12 Olympic sports.
Like last year, this year 18,000 athletes and 175,000 visitors are expected this year to attend the world’s largest sporting event – far more than even the Olympic Games themselves, the issue of equity.

The annual festival is named after Arnold Schwarzenegger large first started in 1989 as a simple bodybuilding contest called Arnold Classic, and has since become the biggest sporting event on the planet.
This year marks the 25th anniversary of the event, with the 25th pole of attraction Arnold Classic, the second largest (after Mr. Olympia) professional bodybuilding event in the world.

Apart from sports and events, the reference point of the festival is the popular report (Arnold Fitness Expo) with more than 700 booths from the industry’s Fitness, and which takes place every day of the festival: free samples of food supplements and shirts exchanged hands, and guests have the opportunity to see up close, talk and be photographed almost all known athletes industry of bodybuilding and fitness, and get to know them even more in the after parties after the games . This is a great party atmosphere for lovers of space.Some of the events include archery, boxing, cheiropali, grappling, fencing, gymnastics, martial arts, athletics, crossfit, skateboarding, table tennis, weightlifting, wrestling, and of course the top events, professional sports bodybuilding, fitness, figure and bikini.

This year (2013) will receive for the first time Arnold Scottish Highland Games, Arnold, Champions & Legends Sunday Morning Showcase, Arnold Party With The Pros at the Hollywood Casino, K-1, Arnold Survival Race, and XPC Powerlifting.

The official site of the Arnold Sports Festival 2013:

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How Bad Do You Want It (Success) | Awesome motivation videos
This is a classic motivational video training with over 16 million hits. Video about Giavanni Ruffin. Narrated videos Eric Thomas. One element that makes video to be even more powerful is that it Giavanni trying to become a better athlete, noted at various places where the trains (beach, tennis courts, track, gym ..). strong focus and effort is needed to truly be the best you can.