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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