Enjoy breakfast or not?

The questions most frequently asked

What is a "diet"?

The diet does not mean starvation. Do not starve! This is a pre-planned (calculated) a timetable for the consumption of food (dishes), arranged to facilitate compliance with it to achieve certain goals. No valid restriction on the duration of the power / power / are defined in the specification of its specificity.

Is there a difference between dieting and eating?

No difference between diets and diets. These names are the same.

Faster you will lose weight if you eat separately?

We can say that it is solo. Some are very satisfied / after time to try something / other other. Himself separate food intake will lead to weight loss! About method of separating food consumption patterns, however, is often a model for low calorie diet recommended, as most revenue divided dishes are designed to be low in calories.

By eating fruits, bigger one?

Yes. They dominate the simple carbohydrates. The fruits are rich in liquids and are easy to digest, but ... The main culprit in the rapid accumulation of fat is glucose. Fruits rich in glucose should be avoided by people with compulsive hoarding fat or if it is consumed, it is in small quantities in the morning, but not immediately after sunrise. Hours during which virtually no risk of obesity fruit is between 8 and 12 am, when the degradation of the substance is at its peak, the body needs huge amounts of energy to start a busy day .

How much water should you drink a day?

From 50 to 100 ml of water per kilogram of body weight is the standard sports, but remember that foods also contain water! If water is consumed in large quantities, the blood plasma (the liquid part of blood) is increased, while the levels of sodium in the body fluid decreases. In these cases, a condition called "hyponatremia".

When and how will be my last meal?

. Or briefly ended the day with salad and meat. After 17 h, forget the sweet temptations.

Enjoy breakfast or not?

In the hours between 7 and 11 body awakened consume a lot of energy to solve all life processes and best just to trigger the synthesis of fats from simple sugars, unless you consume too much consumption of white sugar or glucose. Skipping breakfast is not the right approach and by itself does not cause weight loss. If you usually do not take breakfast can gradually begin to cherish the stomach to the new system and over time you get used to the morning dose. Do not worry if at first you feel discomfort and swelling.

When breakfast?

There are different tables advised that lunch time the age of the individual. Generally children breakfast 20 minutes after they become the recommended 30-40 minutes after aging middle-aged people and much later, due to a decrease in metabolism.

What is the best diet?

No term loan popular diets! The best diet should be personally prepared for you by a nutrition consultant - in me, for your personal situation, opportunities, needs and goals. Avoid diets, unless you know how to meet the needs, abilities and goals. In an extreme case, you can ask your coach or my fitness services.

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Self-confidence

             Hi, this will explain the techniques used to enhance knowledge and self-confidence. These techniques are mostly drawn from the book of John Kehoe - "Mind Power", but the presence of others, or that I added sound (Kehoe) or provided separately. I think this would be helpful, because I think the game is mainly confined to the internal state and self-confidence mirror this state (without excluding other components, of course ;)).

 Confidence than anything else is a habit and that habit can be formed. Aristotle said:

"We are what we do all the time. Therefore excellence is not an act, but a habit. "

 From this one can draw conclusions. Confidence problem is simply that people are used to thinking negatively (probably under the influence of social programming). So, since we know that we can build and develop confidence, question - How? In the lines below, you will find techniques for precisely such training.

 The first method is called visualization. It is that view in mind that your time requires self-confidence and a certain internal state (eg pick-up.). Thus, the definition is quite short, but there are certain rules that you must follow.

1. You must know exactly what you want (to become confident to pass an exam to become a quality). It is important to know exactly what you want.

 2. Relax for 5-10 minutes. To relax physically and mentally.

 3.After your detention. View the reality in your mind that you want.

 Remember, there is evidence that the brain does not distinguish between what happens in reality and in your mind. I can give you an example of how I use this technique to learn, I visualize how I was going to sea with all my friends together and everything goes the way I want - perfect.

Two important conditions for the display:

1. Let see if the situation is happening now. See yourself in any detail. And remember, always in positive situations - positive visualization.

 2. Make visualize least once a day. Power comes with perseverance.

 The second technique is called seeding. It looks like the display, only to sow the emphasis on emotions and feelings.

 The third method is called "legalization". This is perhaps the best of all known methods of cultivation. It is to invent one, two or three convictions and repeat several times. It is important beliefs you want to learn to be short sentences. It is also important to keep the word "no" - it has been proven that the brain January magnifying glass in the reflection process in humans. For example, if you want to become more confident not repetitive - I'm not insecure, but -. I am confident Remember important to believe in what you repeat, it is important to be positive, but over time it will start and believe (personal experience).

 Be careful not to use the power of bummed against yourself. If you feel that your mind says something like:

 I'm not sure.

 I'm ugly.

 I'm stupid.

 replaced immediately with their opposites, namely:

 I'm confident in myself.

 I'm handsome / beautiful.

 I'm smart.

 You can use this method anywhere and at any time, I personally do 10 minutes before going to sleep and I'm so used to it that I feel uncomfortable if you do not repeat identified disgusted.

 Technical forget (this technique is Dr.Pol McKenna)

 Each of us has stories of his life that made him uncomfortable, uncomfortable, uncertain. If you have such moments, they are treated by the same methods, but their opposite attitude.

 If you want to forget how, for example your neighbor's pants in front of his mother laugh, use the visualization method and make the gray image, silent, and in my mind. Personally, I did it and I guarantee you success.

 Well, these are the techniques I hope if anyone has any additions expose to allow Satan to be as complete as possible.

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How to have a cool, sporty and sexy body

I put my experience of many years of practice in the gym and diet. I experienced working for me. Moreover, it is more than 15 years I trained purely. No anabolic steroids and this will focus the information in the article for those who train clean. For those who prefer the "easy and less time" in the opinion section may not apply.

1. Facts about the human body:

- If you get a table - go everywhere. If you remove weight - strike anywhere. There is not a "film" only download fat around the abdomen or hips move without an ounce of fluff in addition muscle.

- Muscles grow when you train or when to eat. The muscle grows only during sleep - and the highest quality for the quality of sleep / I'll talk about below /.

- No training, and food / after sleep / is the foundation of a healthy and beautiful body. Ideal for sports training + good diet.

- There are two types of this kind - the basic training. "On the sprinters' and 'runners' The first type -.. / Maximum and even beyond the maximum / load muscles in a short time The other type - even loading of muscles over a long period of time. Below I will discuss in more detail the effectiveness of both.

2. Sleep

Sleep is the foundation of quality muscle building and good looks. If you do not get enough sleep - take the time and not enough quality. Lack of sleep for different times different people - but that does not mean between 8:00 and 24:00, I recommend at least ten to eleven hours, the quality of sleep, if not daily, then in days intensive training. Finest hours of sleep 20-21 hours at midnight. 3-4 hours of sleep equivalent to double the number of hours of sleep in the morning or during the day. If every night you go to bed at 3am and sleep up to 15 hours during the day then this is not the quality of sleep and cannot be compared for example to sleep 22 am to 9 pm. Also - sleeps maximum darkness and quiet - then your body rests and restores the best. Long periods of poor or insufficient sleep are the biggest enemy of your muscles - you will notice that you lose muscle weight regularly and especially.

3. Nutrition

Nutrition comes immediately after any sleep. The main substances in food are of three types - protein / carbohydrates and lipids. There are elements of courses such as vitamins, fiber and more. Proteins are the elements which our bodies are built our cells. Carbohydrates are quick energy for the body. They are kept in small amounts liver and passed quickly in need of rapid physical - the demanding action. Fats are 'energy for a rainy day' of the body. Burning fat is much more energy, but even distribution of fat in the body requires more energy. To readily accept that the human body like carbohydrates because they provide energy quickly and degrade rapidly laziness is the foundation of even the physiology of our bodies Smiley. It is important to know that the rest of the unused carbohydrates are converted into fat for long-term storage of energy in the human body!

After this information directly hair - how to eat so that we store more muscle as possible and not to store fat?

- Eat enough protein - without them nothing to create muscles - is the building material of cells. Foods rich in protein are eggs, meat, soy, legumes, and note that animal protein is absorbed much better than our vegetable vegetarian organizations / is often very dangerous for our bodies /. In general, you should get at least 2-3 grams of protein per day per kilogram of body weight. If there is too much protein, it is converted to fat!

- Do not overdo it particularly fast carbohydrates - chocolates, sweets, sugar and products that use it. Our body can store only a small portion of carbohydrates in this form and use them when needed energy. The rest is converted into fat. Carbohydrate foods are breads, pasta, rice, potatoes, all products incorporating sugar and others.

- Fat is where our energy should carbohydrate sources. Limit to eat fatty foods - meat, margarine, butter, cream too much.

Before training can eat simple carbohydrates - like a chocolate. After training, if you download a picture is good to eat chicken or fish proteins egg + slow crab rice or potatoes. Personally, I am a fan of moderate to low carb diet. That means I try not to eat very often, pasta and more protein if you eat carbohydrates, they are potatoes, rice, crackers instead of bread, sugar, sweets, pastries and more.

4. Training

I've already talked about the two main types of workouts. I'm sure you have noticed the bodies of sprinters and football players and those on the long distance runner. The first are landscaped and beautiful muscles. These are very difficult, but overall very low, no major muscles, where it is, their bodies are drained and exhausted by a long and monotonous, the monotonous exercise. The most effective way of training - for beautiful and healthy muscles and athletic is just the first type of training. Loading a rapid and transient maximum muscle, instead of long and continuous loading of the muscle, which wear out and burn. If you are a beginner in the gym - the first few months to train all muscle training with middleweight can traumatize your body to get used to all the training cycle. After this initial period - for example - 2-3 months. " System sprinters' training started in if you lift in - grab a friend "to protect" and loads of bench max - so you can make 5-6 meals, the last you a very difficult and need help . Breaks between sets, they must be at least 1.5-2 min dam hard, but the exercises effectively.

Below I'll give you just a short exercise for different muscle groups. Of course, if I begin to recite and explain the exercises will basically write a whole book about this part just a short show - what to do for different parts of your body:

- Training of breasts - breasts are a group of muscles - to spend more time. The exercises are here mainly bench. Top and bottom are more difficult, but also effective for building the chest. You can also use dumbbells for similar exercises.

- Training back - again the major muscle groups - and more time series. Deadlifts - only be performed by advanced and attentive / can cause damage / injury whatsoever, pull the weight / was a dumbbell machine or barrel / long pull from the back muscles / arms act only on the strings / lift lever high adhesion.

- Training for the legs. Major muscle groups with the basic squat exercise with weights. You can avail of different machines for additional exercises.

- Training for the hands. The majority of a person's hand is the triceps, biceps, and no. French course pulley Scott folding dabmel or dumbbell exercises are hands.

- Abdomen. Belly is a big problem for most guys and I will write more in detail about this:

First - the little sense of normal crunches - they are the principle of the exercise "aerobic" - many repetitions when he is not getting enough exercise. Have Kranch only serious load, presses behind the head and if possible from the slope rather than horizontally. The best exercises for the stomach are made using a lever. Hold your legs straight and knees to pick up slowly to the horizontal position, and even a little more. Suit - slow download.

- Shoulder. Shoulder is important because if it is low, you cannot lift heavy enough or the bench, or to raise a lever or other. The main exercise is simple and weightlifting from the machine or barbells, dumbbells vertically. Beware - the shoulder is fine and it is composed of cartilage and muscles and tendons in many and easily hurt. Perform the exercises slowly and only after a good warm up.

It is important to know that you should not train the same muscle group over a period of 48 hours. In other words, if you've done the next Monday leg training for the legs are left on Thursday at the earliest in order to have enough time to recover. Also - important rule is not to back and legs in the same training as the most demanding exercises for a muscle group strain partial least and others.

Aerobic workouts. Example of trail running, etc.. This type of training is designed to reduce the excess fat from your body. Note that "burns", water and muscle mass with fat and excess calories do not go too far with this type of training.

Exercise of the sample program:

- If you train four times a week can make every day a different major muscle groups or exercise Principle 2 of 2.

For example:

Sunday - legs, abdomen, arms

Tuesday - chest, triceps, biceps or less aerobic training

Wednesday - Rest

Thursday - back, biceps, triceps, stomach, but less

Friday - arms, abdomen, aerobic workout

Saturday, Sunday - Rest

Example 2 training program 2:

Sunday - legs, chest the trisses

Tuesday - back, biceps, shoulders, abdomen

Wednesday - Rest

Thursday - legs, chest the trisses

Friday - back, biceps, shoulders, abdomen

Saturday, Sunday - Rest

If you have the time and the train two days a week:

Tuesday - chest, triceps, abdomen, and so little time walk

Friday - back, biceps, shoulders, abdomen

With time and experience will naturally develop their own optimal training program. The optimal time for a hard drive is about an hour. Half an hour - 40 minutes is the least an hour and a half, and charges and may cause injury. Breaks between sets should have at least a minute and a half - two, and those between 2-3 minutes exercises. Drink plenty of water, even during exercise. Your daily water intake should be at least 2-3 liters.

5. Nutritional supplements

When progress in the room can buy supplements to help you build muscle mass. The effect of cosmetic additives is compared with no additives such as steroids are safe unlike anabolic.

- Proteins. As mentioned protein is essential for building muscle mass.

- Creatine, glutamine and other amino acids. Amino acids form proteins. Creatine and glutamine can easily start up your results. Note, however, that these results are not particularly healthy cells swollen sustainable Nitwit ... water.

- Testosterone - growth hormone. It is integral that you need to build muscle mass. All anabolic steroids are actually like artificial hormone. There are many products that simply stimulate the creation of more of your own testosterone in your body - as "Tribestan", "Tribulus" and others, without the harmful effects of steroids ..

- Vitamins, minerals. I will not discuss in detail, but of course, are important.

It is - in short, if you have any questions or if you want to add something -

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Fitness - 7 Tips

I can give some advice to all women interested in fitness. Then we'll try to answer each of some of the questions you often ask.

1. Make a schedule so that they spend at least two or three days a week for a workout than an hour. There is always a way, you're not easy to find excuses.

2. If you are a beginner should contact a professional trainer who can advise you except for the type of exercise and diet. Do not trust what you read or share with your friends.

3. Find a room where there is no need to boil longer than expected, due to low temperatures or bathe at home due to lack of water or poor hygiene in room conditions.

4. It is imperative that you feel comfortable in your skin while you exercise. This factor contributes to fitness clothing and accessories. In addition to warm up your muscles, you should be aesthetically pleasing and stimulating any time of the day.


5. Do not talk much. Focus on what you should do. Remember that you are there to remove excess fat.

6. Before you go in the gym avoid the consumption of simple carbohydrates. Sugar gives only the short-term energy, so you better eat complex carbohydrates to nourish the body for his next job.

7. Observe the quality and consistency you will achieve your goals.

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When training is dangerous for your health and how to protect yourself

Entering a gym or start training at home or outside, many of you are not aware of the potential dangers of exercise. They are not limited to the risk of injury if you make a technical exercise incorrectly. In the absence of recovery methods individually adapted or improved can also create health problems. Discover how and why training can be dangerous to your health and how to protect yourself.

Injury caused by improper technique

The main cause of injury was bad execution of the exercises. Technique is often affected by the use of too much weight (and thus the risk is double). But my observation is that the exercises are performed incorrectly due to ignorance. Normal - no one is born researcher and the sooner you realize that you cannot see once a year and immediately repeat with perfect technique (unless you have a lot of experience and expertise) the better for your health .

Especially dangerous are the exercises without lumbar spine or engage - squats with weights, squat, exercise and posture of the flexed position and. The other is not to be safe, but the risk is lower. So whenever you make a year for the first time, ask the instructor to show and explain the proper technique. Watch various videos (including the archives of the site "Training 2011" and "Preparing for 2012" series) and analyze technique. Then, start with the slower and lighter weight, while the main movement. Maybe you can make videos while you're exercising to see how the side doing the exercises.

Once you have learned a bad year, develop as a stereotype of behavior and then it will be very difficult to unlearn the wrong model and learned the right. Even if you do not hurt yourself "one shot" poor execution (except that the effect of exercise is less) can tear the muscles, tendons, joints and ligaments. This can eventually progress to chronic inflammation (tendonitis, bursitis, pediatric) wear of the cartilage (osteoarthritis) exocytosis and others.

Trauma due to excess weight

The most serious injuries are also using heavy weights. But other parts will not optimal results, you use relatively heavy weights. How to know when an optimal weight and when too?

First, your technical performance in severe series should in no way be distinguished from the performance of your lighter (as it is true, of course). Even if your technique is perfect if you lose your mind-muscle connection, create moments of inertia or the feeling that sometimes you have no control over the weight or the effort to keep a good technique, then surely the load is too large. Shrink necessarily because the trauma is available in a split second when you least expect it and you will not have time to react.

Injury / health problems due to poor heat

A Warming up prepares the body for the activity to come. Pulse accelerated, so the cardiovascular system to meet the increased demands of the body for energy and oxygen. Activates the sympathetic nervous system, which contributes to a better flow of nerve impulses to muscles. The endocrine system also increases the production of certain hormones needed, etc.

There is much debate about the best way to heat - light cardio, stretching, rotation and removal of all aspects of the hands and feet, etc.. You can spend half an hour to warm up this way, but if you miss an important point of heat, it can be traumatic. This should be an exercise that will take place, but with less intensity / severity. If this is the first drive in the series of heating should be at least 2-3 with gradually increasing severity. For example,  with weight, you need to do squats with your body weight, then 2-3 sets with lever and gradually increase the weight. If exercise is not the first in the program, but the same muscles from different angles commitment, however, must also have at least one set of heating. However, it can be done with low-intensity exercise and body weight.

In cardio workout should also warm up with a weak pulse, especially if you go with cardio intervals. I have several times witnessed beginner get on track and immediately began to flee their maximum capacity. The pulse rate rose sharply to a peak and combined with being overweight is very dangerous because it can cause heart problems.

Trauma due to a technical malfunction of the equipment

It is not uncommon and trauma due to their poor technical condition of the equipment. Most often seen to break the string pulleys. Breaking the horizontal rope pulley trainee make a balloon and stopped in the neighboring unit, breaking the vertical rope pulley another almost split his head. So always look out for one device while apparent technical fault before use. This does not ensure a similar incident, but at least it reduces the risk.

Injuries due to negligence (or training partner)

For the longest time spent in the gym I can give many examples of this ...

Train set two dumbbells 30 pounds on the bench next to him between two series. While talking on the phone, a dumbbell rolled and fell on his leg, wearing a slipper ... several conclusions: 1) the bench is no place to put dumbbells, 2) flip-flops are inappropriate fitness clothing (sneaker save him, but at least it would reduce the "damage", and 3) the room was not place for phone calls.

Otherwise, after lifting heavy machine series Smith, very fast to catch lever hooks that do not have ... happiness as suicide saved limiters Smith Machine, which was put in place. There are two conclusions: 1) Always use caution when machine connection Smith hooks, 2) always use stops at the required level.

Other while talking on the phone went too close to the doctor who performed the dumbbell side ... and triggered a broken tooth (do you still think the room is a place for phone calls).

Incidents occur and cardio machines, mainly the way. Several times I've seen "ejected" people of the band ... What are you doing cardio and you're bored, does not mean that you should be careful and concentrated.

Personally, I have about 17-18 years of training, I've never had injuries due to poor technique or undue burden, but twice I became a "victim" of these incidents. The first time I had the audacity to look at who comes in the room while carrying heavy duty trapeze ... and then two weeks "wry neck." The bottom line: always look straight ahead while performing exercises (especially if a trapezoid). The second time, I was injured by a training partner who was distracted while I had to help my bench fault ... Trauma in Korakya akromialnata it is processed a year and a half. The conclusion: it can help someone in a series is a big responsibility, this guy has literally given their health, be more concentrated.

Health problems due to non-compliance with various health problems

What does that mean? Means that the health problems of a different nature impose certain limitations on the performance of the year and the use of high intensity. And if not, exacerbate the problem and create another. For example, if you have a spinal or other neurological problems herniated disc, you should not perform exercises without lumbar support or standing with heavy weights, avoid twist drills, running, jumping, and more.

In the curved spine (scoliosis plus / tight lumbar lordships, distortion, flat back, etc.) exercises and training methods must be consistent with the characteristic curvature and muscle imbalance, or training instead of contributing to worse.

In various cardiovascular problems (hypertension, tachycardia, heart failure) should essentially be to consult a specialist, and training should not be given a very high pulse rate.

Any health problem you have is required to consult a specialist, who will prepare a program tailored to the situation and familiarize yourself with the cons-indications training.

Health problems due to improper methods of training and overtraining

Training methodology is a combination of: Weekly frequency of different workouts and exercises specific to their sequence numbers of exercises, sets and reps, tempo performance, vacation, volume, intensity, duration and the density of the formation (the parameters of the burden of training) and others.

The methodology must be consistent with the objectives of training in your room, body type, recovery options, etc.. The measurement error is to copy the program and methods of professional or follow a program from the Internet or a magazine without him through the prism of their individuality. How can worsen your condition?

Submit a greater physical effort that with which your body can attack sooner or later leads to overtraining. The hyper drive condition can range from mild discomfort to severe conditions, including tachycardia, irritability, insomnia, loss of appetite, a breakdown in the immune system (often disease and susceptibility to infection by the virus). The solution is to learn how many loads can restore optimum and keep track of the symptoms of overtraining.

Overtraining can be both for the whole body, and locally on a particular body part, which is not expressed by the above symptoms. Decide, for example, your biceps are lagging behind and begin to exercise more often and more intensely (and particular professional you read to do so without being reported internship his recovery, drugs ...).

If you have recovered from the previous workout the next time you need to be a little more powerful and / or sustainable. This means more repeat of the same weight, more weight, lower heart rate at the same level of cardio exercise (or even higher charge rate). And whenever you feel the first signs of congestion and worsen your accomplishments. Give yourself 2-3 days off.

Health problems due to inadequate intake of essential ingredients

The essential ingredients are those that the body cannot produce by others, and should be fed in sufficient quantities of food (and possibly benefits), that are essential for the body and their absence can create various problems health. The essential ingredients are essential amino acids, vitamins, minerals, essential fatty acids and water.

Training increases your cells you need these ingredients if you do not provide accelerate cellular aging can disrupt the hormonal balance of the body to create a mineral deficiency, hypovitaminose, spell the immune system to improve the inflammation after exercise, etc.

Therefore, the provision of sufficient essential elements should be your priority, especially when you exercise. For example, if your goal is to lose a few pounds by the sport, the power supply must conform to the current year. Even with a reduced calorie intake, it should provide as essential ingredients in sufficient quantities. So if your diet is not rich enough for them before turning on different weight loss supplements should be added amino / protein powder acids, vitamins, minerals and fatty acids. And drink enough water.


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Lose weight with water?

Yes, it's true. Water is not only that it is necessary for the proper functioning of the metabolism, but is also a great tool for weight loss. Nutritionists continue to argue about whether it could actually be reduced.
It is true that the day is beneficial to drink a maximum of 2 to 3 liters of water. At high doses, even water can be detrimental. As such, it does not make us weaker, but accept that we throw out toxins and harmful substances from the body.Want to lose weight? Do not forget to drink water! Many people treat lightly the importance of water and that is their biggest mistake. Water cleanses the body fat naturally.

For a more complete picture of the effects of water, we will look at some facts that are associated with:

• With water, not fat. Water contains no calories, but performs essential functions in the body. Is calorie-free (0 calories) and do not gain weight when their consumption.
• With water, do not retreat. The water does not have the ability to burn calories. The truth is that just drinking water does not recede. And it does not burn fat, but is essential for metabolic processes.
• Water has an effect. This digest is essential in the diet pills. Drinking water before meals we provide satiety, which consumes less food.

One reason for obesity is that whenever you are hungry, people go out with food, often in large quantities. Each arrival to eat just because there is nothing to do with boredom. This is a habit that has to change if we want to move books.
Water cleanses the body and prepares food for immediate consumption. Drink some water damage to the proper functioning of organs and do not lead to effective weight loss.



Tips to lose weight with water:
1. Wear anywhere with him a bottle of water!
2. Half an hour before meals drinks 2 cups of water. This will strengthen and you will eat less amount of food!
3. Replace sugary juices and sodas with fresh water!
4. Whenever you feel hungry, drink water!
5. Morning when you wake up, drink 1-2 glasses of water!
6. Do not drink water while eating!
7. Drink water after 1 hour of the meal!

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