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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.

https://www.youtube.com/watch?v=KYvgxTSHc40

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They gave him 14 days of life: He survived cancer and clinical death

Leon-Brozovic


Leon-Brozovic

They gave him 14 days of life: He survived cancer and clinical death

Leon Brozovic (18) from Bjelovar Croatia 2012 revealed Burkitt’s malignant tumor which has grown in a short period of up to 20 kilograms. Medical diagnoses were bad, but Leon did not want to give up …

leon brozovic cancer

Leon got sick after a football match. In two days he got the diagnosis, but after two days they did the surgery and remained in bed for months. The disease is destroying him with 94 to just 54 kilos.

Later, I heard that I was the third person in the last three decades in Europe that is suffering from this malignant disease – says Leon.

If they were wrong in the forecast that I live half a month, then why would not longer living – tells us the story on his thinking at the hospital.

Gym became his second home.

Leon Brozovic Croatia

Undescribable feeling when, after months of lying down with the help of his father for the first time back on its feet. Then, he says, he knew that life in front of him. After seven cycles of chemotherapy Leon was out of the hospital and, as recommended by a doctor, forgot about football, and went to the gym.

Today Leon is strong young man who hewed great body and become a bodybuilder. Absence from school quickly compensated because the teachers had understanding for the struggle of life.

When I won the battle of life, I know that nothing can get in the way. Today I train every day for two hours, except Sunday, and will soon be on the competition – says this modest and cheerful young man.

Leon knows that now his dream is become a professional bodybuilder and wants to compete. Saying on good-bye ,that every person holds the keys of life in his hands and therefore should never be dropped.

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GUSTAVO BADELL | Bodybuilding Motivation | VIDEO

GUSTAVO BADELL Bodybuilding


GUSTAVO BADELL | Bodybuilding Motivation | VIDEO

Debut season as IFBB Pro: 1998 German Grand Prix, the ninth place
The best placement of the Mr. Olympia: 2004-05, 3rd place

During the first 6 years of professional career, he competed 17 times. 9 times ended with no result or was below the 15 cities, only three times in the top 10. He was very massive and solid proportions, but he is constantly out in bad shape. Once he was in shape, and in 2002, took the 3rd place. That gave him entry into the Mr. Olympia that year, where he finished 24th out of 25 competitors. Painfully?

The following year he went only in one competition, where he also lost his placement. There would most of them threw the towel and give up, but he was finally in good shape and in the spring of 2004 finished seventh at the Arnold Classic. After that is done the biggest (positive) shock in his career, when in 2004 entered the top 3 at the Mr. Olympia, but also repeated a year later. Three times he finished in the top 10 in the competition, and in those years he won three titles in other competitions.

His incredible leap of 21 places compared to two consecutive Mr. O competition (24th place at once, 3rd place to the next) record that will probably never be broken.

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Simeon Panda motivation | Bodybuilding quotes


Simeon-Panda-quotes-motivation-bodybuilding

Simeon Panda motivation | Bodybuilding quotes

It’s not about how bad you want it, it’s about how hard you’re willing to work for it.

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A few tips for a faster metabolism

A few tips for a faster metabolism


A-few-tips-for-a-faster-metabolism

A few tips for a faster metabolism

In your body there is a personal trainer that all the forces trying to spend the calories and fat. He is called metabolism and reflects everything that your body is working. A fast metabolism means more calories burned. The more calories you burn, the easier it is to lose weight. Metabolism is very grateful. No further drastic changes in order to notice the results of his work. Regardless of genetics, age and gender, and continue to have great control over the metabolism …

When you wake up

Eat a good breakfast every day

If you do not do this, your body will come to the stage of starvation and will start paranoid conserve energy. A large breakfast is a healthy breakfast. People who skip breakfast have a 4.5 times higher risk of obesity

Drink Coffee

Coffee in the morning is great for your health. Caffeine will stimulate the work of the central nervous system, accelerate heartbeat and breathing. Basal metabolic rate is 16% higher for those who in the morning to drink caffeinated beverages. If you are not a fan of coffee, select another source of caffeine.

Drink a glass of cold water

Your body will expend more calories while it will heat the water. While these calories are not significant, the cold water will speed up your metabolism throughout the day, which for you means about 1 kilogram less per year.

When you are at work

Eat protein

Proteins must be included in every meal because it helps build muscle mass. Muscles consume more calories than fat, even in a resting stage. For lunch enter about 30 grams of protein, which means about half a cup of low-fat cheese and 110 grams of chicken breast.

Drink green tea

Green tea stimulates fat burning. One research has shown that regular consumption of green tea, for a period of 12 weeks, reduced body weight by 4.6%. For even better effect let green tea to soak in water for about 3 minutes.

Eat dairy products

Dairy products are an excellent afternoon snack. Choose calcium-fortified products. Calcium stimulates metabolism. If you are intolerant to lactose, enter other types of milk fortified with calcium. Calcium supplements do not have the same effect.

When you practice

Work interval training

Surely you are always trying to lose as little time to exercise. Therefore, alternately increase and decrease the intensity of exercise. The aim of the amendment is interval training high-intensity exercise, such as for example fast running, with lighter intensity exercises, such as walking slowly.

Strength exercises doing slowly

Strength exercises are much more effective if you tense muscles and count to three before them relax. Slow motion strength training increases muscle damage. Although it sounds bad, it’s what you need. While recovering muscles, your metabolism works faster for hours after the workout.

Drink fish oil

Fish oil and fish oil supplements will accelerate fat burning. Look for a supplement containing at least 300 mg of EPA fatty acids and 200 milligrams of DHA fatty acid. Take supplements 2 hours before exercise.

When you come home

Eat fish

Oily fish, such as salmon, tuna or sardines, contain omega-3 fatty acids that regulate appetite. They will speed up the process of sending signals of satiety brain and will also speed up the process of regeneration of muscle tissue after exercise.

Do not drink alcohol

Alcohol slows the metabolism. If you are going to drink at the end of a hard day, fat metabolism will spend as much as 73% slower. Skip the alcohol, and drink only water. Also, be careful with the intake of fluids so you do not have to interrupt sleep during the night because of urination.

Go to bed early

Your body is preparing to sleep for a long time after you go to bed. Too little sleep will disrupt the balance of hormones ghrelin and leptin, which regulates appetite and energy use. It has been shown that people who sleep less than 7 hours a day have an increased risk of obesity.

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Bodybuilding Poster | Motivation


Bodybuilding Poster | Motivation

bodybuilding-poster-motivation-wallpapers
If you want it bad enough, you will find a way. If you don’t want it bad enough, you will find an excuse.
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Victor Martinez motivation | Gym Quotes


gym-quotes-Victor-Martinez

Victor Martinez motivation | Gym Quotes

A BAD DAY CAN BE MADE BETTER, BY GOING TO THE GYM.
Quote and picture with (IFBB) professional bodybuilder Victor Martinez.
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Awesome playlist for the best motivation and training


fast-and-furious-7-music

Awesome playlist for the best motivation and training

We are used to a great soundtrack from the series Fast & Furios, so nothing different was not even in the last part. Great music from the movie Fast & Furios 7 will serve as an incredible motivation for training.

1. RIDE OUT, Kid Ink, Tyga, Wale, Yg, Rich Homie Quan

2. OFF SET, T.I., Young Thug

3. HOW BAD DO YOU WANT IT (OH YEAH), Sevyn Streeter

4. GET LOW, Dillion Francis, DJ Snake

5. GO HARD OR GO HOME, Wiz Khalifa, Iggy Azalea

6. MY ANGEL, Prince Royce

7. SEE YOU AGAIN, Wiz Khalifa featuring Charlie

8. PAYBACK, Juicy J, Kevin Gates, Future and Sage the Gemini

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Vote for Kai! Phil Heath vs Kai Greene 2015

Phil Heath vs Kai Greene poster


Vote-for-Kai!-Phil-Heath-vs-Kai-Greene-2015

Kai Greene began his campaign with the competition diet for Mr. Olympia throne. Maybe this year will be the year of predators.

Kai Greene for years chased Phil Heath and trying to win the title of Mr. Olympia, but so far every time lost in the fight for the most prestigious award in bodybuilding against rivals Phil Heath, so far already four-time champion. But did not give up, once again will try to conquer the big task, and it is trying to support with some humor and of course with its own promotion and marketing.

Its excellent video was made as a parody of similar videos American politician who has some self-irony in it, gallantly ignoring the fact that his situation is now much different from the situation of a politician. The slogan “Vote for Kai’s” not bad, but it primarily not need the votes of fans, but scores of judges.

It will have to make in September, bringing its 100% form, so we hope that the campaign will not forget the necessary competition diet, because it will definitely be a need to fight with Phil.

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How to have a healthy diet with a small budget

small budget


How-to-have-a-healthy-diet-with-a-small-budget

How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.

eggs-healthy-food

CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.

Almonds-healthy-food

Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.

Oatmeal-healthy-food

BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

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The best supplements for strength for all athletes and bodybuilders

best-suplements-for-bodybuilders


best-suplements-for-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

creatin

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

Caffeine

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)

dymatize-bcaa-complex-nutrition-info

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

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

nitrix

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.

Glutamine

good_00219598_600x400

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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Sergi Constance Quotes | Motivational Quotes


Sergi-Constance-quotes

Sergi Constance Quotes | Motivational Quotes

When you want to succed as bad as you want to breathe , then you will be successful.
On the picture Sergi Constance ambassador for Myprotein. Wbff PRO Muscle Model
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