Posted on

Tristen Esco | wallpapers

Tristen EscoTo download the wallpaper right-click on the picture and select save image as …

Tristen Esco | wallpapers

Tristen Escolastico
IFBB pro bodybuilder
Shredz athlete
Bodybuilder and Fitness model

Beast, Iron Phenom, Quiet Giant. Tristen Esco is the epitome of the new age bodybuilder. This 22 year old athlete is the definition of consistency and discipline. “I eat every 2 to 3 hours, I never skip a meal, and I’m constantly looking to improve every inch of my body.” Tristen started hardcore bodybuilding when he turned 19 and won the overall teen, novice, and middleweight class divisions. “My current goal as a body builder is to completely take over the amateur level contests in 2014, qualify for nationals, and battle it out for my pro card.”

Tristen Esco Fitness

Tristen goes into detail about what he enjoys most about his lifestyle, “I enjoy every aspect of the fitness lifestyle, I enjoy the whole dieting aspect as far as eating 6-7 meals a day in order to build my desired physique. I enjoy training like a beast in the gym and noticing drastic results in my physique through discipline, commitment and dedication.”

Tristen comes from a very humble background, and his work ethic and passion to exceed expectations has earned him an opportunity with SHREDZ. “I love this team, I think it’s a very powerful thing that we’re doing, it’s not just about bodybuilding either, its about fitness altogether, all types and forms, we’ve created a movement and a brotherhood that are special.”

Tristen has several goals in mind when it comes to the future of his bodybuilder career. “I have one goal set in my mind, and that is to become a professional bodybuilder. I will sacrifice and stop at nothing to be the best bodybuilder I can be, and inspire young kids around the world to pursue their dreams and never give up on what they hope to accomplish.” Tristen says that his followers are the fuel to his passion in the gym, and he loves the support from every single person that shows him love on all of his social media platforms. “I wake up everyday feeling honored and blessed to have such supportive fans showing so much appreciation for the sport. It’s humbling to realize that I have such a great group of fans and I thank them everyday for following my vision and journey as a bodybuilder.”

His work ethic, his humble attitude, his discipline, and his passion to better himself and those around him are what make Tristen Esco special, and one of the most influential body builders in the industry today at such a young age.

Humble strength and incredible focus make Tristen a fitness force.

Related Links – Tristen Esco Bio

Posted on

Bodybuilding motivational quotes | awesome body


Bodybuilding motivational quotes | awesome body

A lion doesn’t have to prove its a threat, you already know what the lion is capable of.

Posted on

On the occasion of the 50th anniversary of Mr. Olympia. Biggest Amateur Olympia in history


On the occasion of the 50th anniversary of Mr. Olympia. Biggest Amateur Olympia in history

Olympia Amateur Europe will be held in Tisport Arena in Prague from 5th to 7th June 2014 competitors will fight for Dec. 5 cards in five main categories that are similar to the IFBB professional categories at the most prestigious competition in the world – Mr. Olympia …

Amateur Olympia Europe will offer performances in the following categories: Fitness (women), physique (women), bikini (women), bodybuilding (men) and physique (men).

Due to the struggle for pro maps, visitors of this event will be able to see some of the best amateur athlete in the world who will try to become the new stars of professional bodybuilding scene

On the eve of the competition will be held and Fitness Expo, which will last two days and will offer a diversified range of sports equipment and anything else from the world of bodybuilding and fitness.

Posted on

Suggestions for meals before bedtime to build muscle mass



Suggestions for meals before bedtime to build muscle mass

When you train in order to put on muscle mass, then it is proper diet plan is of great importance. The way you eat during the day can contribute to or hinder your training. What are the foods that best contribute to building muscle? Should you eat something light before bedtime? In the world of fitness there is a lot of controversy about the meal before bedtime. Some say that the meal before bed is essential for building muscle mass, while others believe that this habit leads to weight gain.

The truth is somewhere in between. If you want to put on additional or maintain existing muscle mass then it is a good idea to have a meal before going to sleep, which is rich in protein. However, this is not necessarily true for those who want to lose fat.

Here are some ideas for a meal before bedtime to help you to build muscle mass:

Lowfat cheese

Lowfat cheese is one of the unavoidable foods in your diet every bodybuilder. One cup contains only 163 calories and 6 grams of carbohydrates, while it contains 28 grams of protein. It also contains large amounts of calcium, iron, selenium and vitamin A intake enough calcium to strengthen your bones, improve your cardiovascular health and promote fat loss. Low-fat diet cheese contains all the essential amino acids needed to build muscle mass. This healthy foods going well in combination with avocado, cucumber, tuna, almonds and green vegetables.

Omelet with eggs

Eggs are high in protein and amino acids. If you are hungry at night or you want something to eat quickly make yourself an omelet. You can add some mushrooms, peppers, spinach or chicken breast. Eggs are a great choice because they are rich in protein. It also contains significant amounts of copper, zinc, calcium, iron, magnesium and potassium.

Casein protein

Casein is a protein that is digested slowly and that promote muscle building and fat-burning. Containing higher amounts of calcium than other types of protein and a sustained release of nutrients into the circulation. Latest research has shown that casein promotes colon health better than soy and meat. It also represents one of the best sources of protein available. Many bodybuilders consume casein shakes or casein powder used for preparing healthy meals or desserts such as pancakes and ice cream.

Greek yogurt with nuts or flax seeds

Greek yogurt is rich in probiotics and contains twice as much protein than regular yogurt. It is also thicker, creamier and tastier. Due to the large amounts of protein, Greek yogurt is a great snack. It also stimulates digestion and the longer you hold sieves. You can mix it with almonds, walnuts, flax seeds or peanut butter. This type of yogurt contains less lactose than other dairy products, making it safe for people who are not tolerant to lactose.


Posted on

Life is a gift | awesome quotes


Life is a gift | awesome quotes



Posted on

11 Most Common Mistakes in Weight Loss



11 Most Common Mistakes in Weight Loss

When starting a diet, usually with the goal of weight loss, first arming yourselves with a thousand details, Googling various forums, blogs and sites so you get confused amount of conflicting advice. Here are several tips that will help pave the way to an ideal weight.

Rely on improper tips for quick weight loss

Ask and invest in a good diet plan. High quality nutritionist will according to your ideas, agree a plan that you can follow and track. Will answer a thousand questions and give you the right guidance. All the money invested will pay off and you will save a lot of time looking for a variety of materials and advice. And remember, no rapid weight loss.

If you are unable to consult a nutritionist, read on.

Not counting calories 

In a previous article, we explained the importance of caloric intake. This is the basis, the energy calculation is simple. You are entering the lower energy consumption of, you will lose some weight. It is therefore important to monitor the calorie intake and reduce it depending on the purpose. Of course, the so-called. “pure” food for fewer calories you offers greater nutritional value and better satiety. So usually the recommendation to consume unrefined foods, fresh vegetables and fruits. Lighter will achieve satiety with less food. Which brings us to the following error …

If you choose only healthy foods,i will lose weight

All foods release a certain amount of energy. So those “healthy”. If you eat too much, you will not lose weight. Olive oil is an excellent food source of unsaturated fat. Appendix tablespoons olive oil will enrich your salad and enter healthy fat in the body. One tablespoon of olive oil provides 119 kcal. Do not go overboard with začinjenjem salad, one tablespoon will be enough. Other fats enter from other sources.

“Healthy” snacks

Snacks are often shorter breaks between meals. While dried fruits can use after training for filling up glycogen reserves, nibbling dried figs or cashew nuts will not satisfy hunger, and you can easily overdo it.

Waiver of certain foods

Excessive waiver of “bad” foods will lead to them you just want more. With caloric and sweet foods should be moderate. For a common rule of thumb is: If 90% of your diet makes quality food, 10% of junk food-and you will not be thrown out of balance. Balls of ice cream here and there, red chocolate on Sunday, will not disrupt the plan, but with such ingredients should be carefully and specifically.

Skipping meals

Skipping meals you have not done any favor. The body during fasting begins to crave for fast and high-energy source. He loves sweet calorie foods. If you do not give up, and hang in there until your next meal, it is very likely that you will overeat and enter more than planned. Meals spread throughout the day as you prefer. Does not have to necessarily be 5-6, it could be the fourth

Too much juice

Drinking juices do not have the feeling that your calorie intake, but we bring them too. Unless it is not a declared bezkalorijskom beverage (such as Coca Cola Zero, Red Bull Sugar Free) fruit juices and sodas will slow down your progress. Choose water, unsweetened tea and coffee in moderation and bezkalorične drinks.

Avoiding exercise

Exercise you will achieve your goal faster and easier to shape your body according to your own wishes. Also, do not limit the cardio workout. Although cardio exercises help in fat loss, weight training will also consume a lot of calories, and you will be satisfied with their figure. And at the very end, the muscles require more energy to maintain than fat.

Monitoring progress only by weighing

While weighing measure your progress with something tangible, it should not be the sole timekeeper progress. If you exercise with diet, reshaping the body, muscle mass, you can easily cheat the scales. The muscles are heavier than fat, you will visually see progress even if the scale is in place. Measure the tailor meter, Take picture is, and vagajte most once a week. Make sure that all measurements are working in the same conditions, for example in the morning, on an empty stomach in the morning after an emergency.

Use a good workout as an excuse

You’ve done a hell of a workout, fair to perspire, you deserve a cake, or a hamburger. Well, do not work that way. The plan that was done to you, or you worked, including training in the recommended caloric intake. Training is not an excuse for overeating, but rather a tool for more effective coming to an end.

Stop blaming genetics

People like to make excuses. Genetics, hormones, heavy bones. Stop using excuses and get to work. The greater the likelihood that you are bad choices lead to unwanted looks, but bad genetics. As there is no magic remedy for weight loss, there is not such a bad genetics that keeps you in place. Certain conditions and diseases can slow down your progress, or you make it difficult to work, but I can not stop you on your way to the finish line.

Posted on

The best exercises for massive shoulders | Awesome Body


The best exercises for massive shoulders | Awesome Body

Shoulder width is appreciated both in the male, and with the fair sex. Male population is important because it forms the highest point of that famous athlete X shape. On the other hand, women shoulder width obtained the illusion of a slim waist, so that the body gets the typical feminine hourglass shape in which the narrowest part of the waist, and the body of it spreads upwards and downwards (in one of the following articles will be covered and the bottom part).

Unfortunately, the shoulder width is largely determined by bone structure, namely the length of the collar bones. A positive development is that there is something we can expand, and that the deltoid muscle. The most dramatic effect on the width of the shoulders will, therefore, have developed the outside of the deltoid, and will contribute to the overall image and other developed parts of the shoulder girdle.

Deltoid muscle consists of three heads: anterior, middle (or lateral side) and back. According to recent divisions there are seven parts of the deltoid muscle (Poliquin). In any event, it is almost impossible to do training that includes presses, and training with the withdrawal, without activating a part of the deltoid muscle. Some go so far as to opinions in the deltoid muscle should not do separately train.

I personally believe that only use deltoid as helpers in training the chest or back is not activated and does not encourage the growth side sufficiently, but the specialized training necessary shoulders.

Before we start with the very selection of exercises, it should be emphasized that the shoulder joint because of its spherical shape (mobility in all directions), very poorly protected. Therefore, it is very easy to overload or even a bad choice exercises and improper technique execution lead to injury.

After an adequate warm-up and stretching the shoulders, moving with the training …

Overhead Press

Rameni potisak

The shoulder thrust is an exercise that can be performed with dumbbells or a bar, and there are also variants with other props such as Kettlebell, then the machines for shoulder thrust, the Smith machine, etc.

With the bar this exercise can be performed so that the bar down behind your head, or in front of the head (when talking about military press-in). Thrust can be performed sitting or standing. This exercise, that movement can be considered as basic exercises for the shoulder where they activated all three deltoid heads, especially the front head.

Particularly effective embodiment the push-press, wherein a thrust in use and support legs as just before going into half squat thrust. If you do not misuse the help of leg, this way we can maximally stimulate the shoulder belt.

Another combination that I would mention the following: First, make a series of thrust from a seated dumbbell; then immediately followed by a series of standing thrust without changing weights; and at the end without a break, to do with the cancellation of the same series of dumbbell push-press. Try it!

Video presentation of performing shoulder thrust can be seen here.

Lateral raises

Odručenje bučicama

This exercise is what Americans call the “bread and butter” for the width of the shoulders. Since the vast majority (if done properly) affects secondary (side) deltoid head, directly affects the width of the hull when we look at it from the front or rear. Exercise is all the more important that all parts of the deltoid participating in various push and pull, side shoulder at least part stimulated.

Lateral raise can be performed standing or sitting. If it is done sitting, we will be able to use significantly less load than the standing version, but we so much more direct hit part of the deltoid that we want because the movement is much stricter. Except with dumbbells, lateral raise can run on the machine, or using cable or elastic bands.

The exercise can be performed and one-hand, and in particular the effective way in which performance is the body tilted to the side. Thus, we get a bigger load on the deltoid in the uppermost position of the movement, but one should be careful because it also means changing the natural curves of force that has deltoid and possible injury. The same situation when we tilt, and use elastic bands.

Video display performance lateral raises can be seen here.

Condor flight

Odručenje u pretklonu

This exercise affects almost isolated only rear deltoid head that is essential to look at the shoulder side view. It is essential, however, that the effect of exercise does not destroy the wrong movement. The movement would, in fact, should be only in the shoulder joint although in many exercisers know how to see the final part of the movement combine blades, which naturally activates spinal muscles.

Strictest movement we get when exercise is performed by sitting on the bench. So, sit on the edge of the bench and leaned forward so that our front fuselage entire execution time in contact with the upper thighs. From that point on only the shoulder joint raise the arm holding them all the time movement at right angles to the trunk. This means that the uppermost point elbows lateral movement of the shoulder (not at an angle towards the rear!).

The exercise can also be performed standing bent or lying face down on the incline bench.

Standing rowing (upright barbell rows)

Stojeće veslanje

This is an exercise in which they are primarily activated lateral delts, and participate as helpers front delts and trapezius muscles together with the rotator cuff. We grasp the bar with shoulder width or slightly narrower and we pull your elbows up until the bar reaches the chin. Elbows whole time water movement, ie the highest point.

Video display performance standing, vertical paddling can be seen here.

There are numerous variations of the typical exercises for the shoulder. Here below a few more exotic, yet effective exercises …

Arnold Press

Arnoldov potisak (Arnold press)

We sit on the edge of the bench, holding the weights so that the dumbbells at shoulder level, palms facing us, and the elbows are in a position lower than the palms. From the starting position, we raise the weights simultaneously rotating the wrist outward (pronation). In the final (top) position palms face away from us. Reverse path in the eccentric phase of the weights back to the starting position.

As the name suggests exercises, designed it himself, Arnold and reportedly claimed that it is the best exercise for shoulder he knows.

Video display performance Arnold’s thrust can be seen here.

Scott Press

Exercise is the name given by the first Mr. Olympia, Larry Scott which is struggling with a shoulder width and is therefore particularly devoted to them.

We begin with a dumbbell in polusupiniranom position (palms facing each other), and the humerus (upper arm) is directed forward in relation to the body. From that point on the upper arm while pushing up and back, stopping at about 3/4 trajectory compared with conventional shoulder thrust. In order to maintain the tension in the deltoid, and minimize the triceps, tilt weights, so that the little finger in a position higher than the thumb.

It is important to concentrate on the fact that we pull the arm as much as possible in the back while stretched out his elbows. In the final position of the hands slightly above your head.

This movement also has elements of  lateral raise (modified), so given that and the direction of movement very well activates the external (secondary) and rear deltoid head.

In the end, a few more facts about the deltoid muscle, which will help in the planning of more effective training. It was found that the deltoid muscles made ​​of sporookidajućih fibers which allows them pretty quick recovery. Therefore it is necessary to “attack” more often, that requires a higher frequency of training. They can train up to three times a week.

Training shoulders is made for so-called. trisets. Thus, the three exercises that are performed in a row without a break form a series. After such series follows a pause of 2-3 minutes and repeat the same thing for another 2 to 3 times.

Personally, I am flexible training in which a slightly higher weight and a smaller number of repetitions make several batches of a shoulder thrust (military, with dumbbells or Smith machine).

Posted on

Motivational quotes for the perfect body | Fitness quotes


Motivational quotes for the perfect body | Fitness quotes