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Top 10 Biggest Fitness Myths


1. Myth: It is possible to burn fat from a specific part of the body

Exercise can reduce the overall percentage of body fat, but it is not possible to control the melting fat from certain parts of the body. One study has shown that this is not nothing but a myth, when a group of people received ten weekly training program of one foot. Having passed anticipated period in which they made a plan, it was found that the fatty deposits on the second leg even more reduced than that of the foot that’s been trained.

2. Myth: It’s not a good idea to train on an empty stomach

The body burns calories even more when you are practicing before breakfast, then on an empty stomach, and this is confirmed by recent research. Regardless, the entry of water into the body can not be reduced.

3rd Myth: No pain no progress

Minor pain is okay and the pain of sore muscles is a great character, but when you have a strong pain all over the body, it is definitely not good. Pain in the joints and bones in any case can not occur because of the progress just because they could hide announcement violations that could greatly set back progress.

4th Myth: Always stretch before a workout

Stretching loosens the muscles and tendons, and they act less and less stable. Therefore, the classic way of stretching can actually spoil the training, and the only thing that is recommended is a way of stretching fast movements such as punches, which can prepare the tendons and joints of the efforts that await them.

5th Myth: lift more weight in order to increase

Rising higher weight, consume more calories than you need for a longer series with less weight. Women who have exercised greater lifting the weights, eight times, twice burned even more calories than women who practiced with a smaller increase weight with 13 reps. However, there is some truth to the myth, more fibers break during exercise and heal them more during holiday periods which produces an increase in the volume of muscle, but only under the condition that it brings more calories than the body spends in these tough training.

6th Myth: Exercising on exercise equipment is better than weights

Many exercise machines are designed for men, making it more difficult for women to take the right position for the exercise. In addition, the devices are designed to exercise the targeted muscle, which in turn burns a lot less calories than when you train with weights.

7th Myth: Running a bar is just as effective as running outside

Running on an uneven surface and against the wind, requires the activity of a large number of muscles, and consume more power, and it ultimately means that burns around ten percent more calories this way compared to running on the machine.

8th Myth: You do not need to train every day

Resting should be part of routine training, and not an alternative to training, which is usually prescribed by persons who are not even close to athletic build.

9th Myth: You do not need to train when you are sick

As long as the body temperature normal and while the symptoms are only a runny nose or sore throat, you can train. You need to listen to the signals of the body, when you’re not sure, then you should consult your doctor. Do not forget that the cold can be transmitted to others in the gym, and sometimes still better to take a break.

10th Myth: A lot of sweating is a sign that you are out of shape

It sounds illogical, but if you’re fit, your body starts to sweat more quickly. So people who are in extremely good shape, they are able to produce more sweat than people who are not. Each training the body becomes more efficient, just like the cooling system, sweating.


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Ulisses Jr Training Routine | One Week Training Program

Ulisses Jr Training Routine | One Week Training Program

Continue reading Ulisses Jr Training Routine | One Week Training Program

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4 things you should do before every workout

There is a natural urge to jump right into training. After all, who does not have a lack of time?
But do not take the proper steps before every workout may be sabotaging your work, or it can lead to injuries and long-term disadvantages. Planning and proper warm-up, you will have a more effective workout, with less likelihood of injury, and you will create the results you desire.
Here are four quick steps to do so.

Eat 60 to 90 minutes before a workout

Many come to the gym without “entered fuel” for training. Regardless of whether you’re training in the morning, worried about nausea during training or feel that training on an empty stomach burns more fat, actually doing yourself a disservice if they do not fill your tank before training.
If you train right after waking up, chances are high that you have not eaten for 12 hours. Your body is actually hungry, and are unlikely to work as best he can. Meal before a workout will add needed energy and speed.
In addition, water metabolism contributing to protein synthesis, a process in which cells build proteins and products. To heighten the effect, increase lean mass and burn fat, eat before a workout lean protein and slow carbs like brown rice, oatmeal and sweet potatoes.
If you practice a few minutes after waking up, and do not get proper meal, then reach for a shake. Make a mix of whey proteins with orange juice to make that break the “post” and offer you all the necessary ingredients for the morning session.

Use a foam roller for 10-15 minutes before training

There is a reason that many professional athletes have certain specialists to help them before training and matches.
Such treatments break the spasm in the tissues, improve the quality of muscles and increase mobility. Many actually do not have access to such treatments, but all we can still have a regular massage using foam tubes that you will probably find in any gym.
After only 10 minutes on a foam roller will feel faster and you will be able to perform certain exercises more effectively. An easy way to use is to start from the bottom and climb up. Sit on the floor with legs outstretched and rotate the tube beneath one of your sheets. With high pressure roller drag on the body, so it passes over the muscle sheet 6 to 8 times. Then switch to the second sheet. If you find a particularly tight, hold the roller while the tension is reduced.Use the same technique on the vine, gluteus, middle and upper back, lateral muscles, quads and chest.
Do not work up through the joints (such as the back of the knee) or on the lower back, because it can lead to injury.

Doing dynamic mobility work 10-15 minutes before training

There’s nothing wrong with static stretching. But, as this hot rubber stretches more easily than cold, keep stretching for the end of the training. Before the training focuses on the dynamic mobility, a full body movements where the stretching keeps only 2 seconds in each position.
Recent research shows that those who adhere to the dynamic retention of creating long-term gains and mobility and flexibility with strength, but those who are doing static heating, or not work at all.

Can dynamic mobility work before every workout or you can only do those movements that affect the muscles that they want to work that day. Anyway, 10 or 15 minutes of dynamic mobility will increase heart rate and prepare the muscles for the upcoming workout.
Effective dynamic movements that can include pre-workout stretching elbow (elbow to instep) that heats the gluteus Lodge, calves and ankles; Wall scapular slide the blade and shoulder, and Side-Lying Extension-Rotation of the thoracic spine mobility.

Specific warm-up before training

Performing sets up and running within 40 to 70% of maximum for each main lift you are planning to perform an effective way to avoid injury, nervous system and improve performance during sets.
If, say, your two big boot in the day the front bench and squat thrust, you need to run from two to three sets of warm-up for each movement in the same range of reps that you will use during training.
Well, if you plan to do with the front squats with 85 pounds 6 reps, start with a set of 8 to 40 pounds, then a set of 6 and 60 pounds, and finally a set of 4 to 70 pounds.

It will bring balance to be prepared for kits without fatigue due to running too warm. The rule of thumb is closer to your maximum, you try to pick up, if you do the warm-up sets.

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Catabolism & Anabolism | Health instructions | Awesome body

catabolism and anabolism

Building muscle can be done in two steps: training with weights and eating extra food.

When you exercise, your muscles are changing, later recovering and make you stronger, bigger and faster. When the body is recovering, it is in a state of anabolism.
If you want to get more muscle, you need to avoid the opposite state of anabolism, catabolism the state of muscle tissue disintegration.
Longer you stay in a state of anabolism, you will build more muscle and you will get your desired weight.

Why does the body goes into a state of catabolism?

The two main reasons why the body goes into a state of catabolism are: prolonged periods of activity (exercise) and abstinence from food. When you exercise a long time, the body starts to use the preferred source of energy: glycogen and glucose. When that happens, it can cause a breakdown of muscle tissue to burn protein that are found in the tissue as energy. A similar process takes place when one is fasting, not to take food or a certain period of time.

Breakfast is very important if you are trying to gain some weight. You need protein to rebuild muscle and carbohydrates for energy. Breakfast is especially important because you have not eaten since early evening, which can be 8 hours without food. Consider that this is a big change, if your body has previously accustomed to take food every 2-4 hours. You may think that your body does not use a lot of energy while you sleep, but just then, much of the restoration work the muscle tissue. Until you wake up in the morning, your body needs a new supply of nutrients.

Avoiding state of catabolism during exercise

Exercise actually puts your body into a state of catabolism.
You can reduce this effect by choosing the proper nutrients before and after exercise.
Meal before exercise will give you the energy you need. Just as you would not go on a trip without a full tank of gas, so no need to start practicing with an empty stomach.
If you practice “on empty”, then the greater the chances that the body will use the energy of your muscle tissue.Long exercise can also lead you into a state of catabolism. The longer you exercise, the more energy is required, which can make your body that takes dissolving muscle tissue. If your workout lasts longer than an hour, take a sports drink that you do not go into a state of catabolism. Fast digesting sugar will give you extra energy, so the body will not have the need for destruction of muscle tissue.

Carbs keep you away from the state of catabolism

The body stores energy carbohydrates in two basic ways: as glucose and glycogen which is located in the muscles and liver. After training, these supplies are reduced and the main goal is to return the body to the optimum level. Food after exercise should be one that is quickly digested, the body quickly switch to a new target, a renewal of muscle tissue.
The best option is a whey protein shake, because it digests faster than any food.

Intake of simple carbohydrates – sugar giving the body a quick dose of energy that is needed. If you do not enter any carbs at all, then the body starts to breakdown muscle and converting that into a sugar that glucose levels returned to normal. And, it would be counterproductive if you’re trying to gain weight.
Also, after exercise, you should use a protein that will help repair muscle tissue that is damaged during exercise.

Nutrition after exercise

Restoration of muscle does not stop when you drink a protein shake. It lasts all day and night. It is therefore very important to establish a good distribution of food throughout the day to keep the body from catabolic state.
Restoration of muscle tissue is an energy intensive process. If you do not supply the body with the necessary nutrients (carbohydrates, fats and proteins) during the day, you will not build much muscle. Taking smaller meals more often will allow the body to better utilize calories, but to store them as fat (lard).

To build any kind of structure, you need energy and materials. So does your body. If you want to gain weight in the form of muscle, you must stimulate muscle strength and practicing the use of appropriate nutrients.