Next time, ask how many calories a day, or the amount of each nutrient they eat is more, without being so scrupulous, just find out if they have no idea what a well-designed diet.

These unprotected souls wander the world believe that the solution to increase their muscle mass training is a novel, a magic routine or exercise in particular, the truth is that things are not that simple, for cite you an example, there is a girl my gym that makes each day of the week 2 hours of cardio, imagine the following scenario, I get to the gym, I change to train, I have my meeting with weights and cardiovascular exercise, give me a tour of the juice bar and although almost I never do, (well, the truth every day) before I made a look at the climbing area to see if you still encounter a pair of firm buttocks of some feminists who encourage me to stay, then I become a charmed snake moving their eyes to the rhythm of climbing, but almost always awake from my trance when I think I should go home and take my drink for the replenishment of proteins and good, in what was?, I remember!, so the that girl, believe it or not, spend over 2 hours and she is still in the cardiovascular exercise machines!

On one occasion when I ask about his diet, he said he made no, “and all and really can not stand any diet, are very difficult, if only I could convey this discipline of your cardiovascular exercise marathon ritual to how it feeds, it would have much less fat, a better body and probably hypnotize me when she had their cardiovascular workouts on the scale.

Most men who want to increase muscle mass does not go very well in this area of fine dining. They believe the solution lies in a couple of injections of Winstrol, train hard but they eat like chickens, that if they want to have body cover of Men’s Health, you need to read extensively articles have been published in Musclemag (especially Nutrient last he wrote to Dr. Solano), and others on your server which includes very basic concepts of this issue and examples of diets.

Fitness could translate as physical condition, but the phenomenon goes further and seems to regain that first exaltation of physical activity that occurred in Greece 2500 years ago with the aim of the supreme ideal, the ‘kalokagatia’, or synthesis of good and beautiful.

Currently the Fitness involves multiple factors that can be summed up perfectly the Greek ideal: an improvement in overall physical condition, with its resulting response in the section on physical appearance, and all this through a system of individualized training and adequate nutrition.

But most important is that everything listed above is framed from a healthy perspective.

The goal is fitness, health fitness because it involves direct proportion Health.

Fitness training is aimed at the integral development of all the physical qualities of the subject: a cardiovascular workout to develop the cardiorespiratory system, a weight training and flexibility and elasticity to enhance the neuromuscular system, all accompanied by a sound diet and balanced and, if necessary, supplementation is appropriate for each particular case.

All of the above is what makes the subject increase your fitness: it’s strong, fast and flexible, makes its appearance improved as a result of the above, and this gives the individual greater longevity and better quality of life; and that’s healthy.

This is so provided they do not intermingle with the factors already cited the performance, when the demonstration is intended to be the / the strongest, or / the most beautiful / to that health goes into the background and training and nutrition goes to this other aspect (performance).

With these words do not mean to criticize the Fitness competition, but to show that the subject is facing the various options before it has to set priorities and decide whether her claim in this world go beyond health.

Any athlete or high-level athlete was filed this decision and chose to be the best, so yes, at the expense of adversely affecting their health. This does not mean necessarily that looks seriously decremented, but eventually the excesses carried out at certain times can decrease the quality of life.

You can put such girls and boys artistic gymnastics or rhythmic, to achieve the highest levels of performance must spend many hours of hard training, suffering lengthy concentrations separated from their families, suffering from extremely painful lesions that can become chronic, but instead are the best in the world, and that compensates them.

With all this I mean that pursuing fitness health above all else and that should be externalized from all points of view, physical fitness, a beautiful appearance, high self-esteem and assertiveness, lifestyle and proper nutrition, lack of stress, strengthening the immune system, and so on.

But if you decide to jump into the competition, it is known that some of the above mentioned will deteriorate in increased satisfaction of being the best.

With regard to energy for physical activity, duration and intensity of activity affect the type and amount of energy consumed.

For aerobic training, 70% of the energy comes from glycogen, while the rest comes from fat.

For sports that require short bursts of intense energy, such as tennis, these carbohydrates are the main source of energy.

Endurance sports, which require a constant intensity, also use the muscle glycogen. After 90 to 120 minutes of exercise, glycogen reserves plummet, so then the body uses fats.

Adequate intake

Based on a diet of 2,000 calories a day, 275 grams of carbohydrates is normal.

They are the main source of energy in the body, the only fuel for the brain and the main muscles

Carbohydrates are very powerful, but we must choose the right ones. Here are some tips for you to learn to consume the body’s needs.

Carbohydrates can be simple or compound. The latter provide a temporary energy boost, followed by the subsequent slump, because it is digested and absorbed into the bloodstream quickly. Examples: table sugar and honey.

The complexes have a more sustained power, energy is stored for a longer period of time. As an example we cite the vegetables, bread, rice, cereals, pasta, vegetables and fruit also.

However the body needs a balanced diet to function properly. Shall consist of 60% carbohydrates (mostly complex), 30% fat and 10% protein. Keep in mind that eating excess carbohydrates causes the body to store as fat, if consumed very little body is forced to seek also tissue proteins as the main source of energy.

In the functioning of the body proteins plays a fundamental role. While acting carbohydrates and fats as a fuel reserve of this, proteins are like the machine that powers the body

Lack of protein can cause anemia, poor muscle tone, fatigue and susceptibility to disease.

Eating foods rich in protein, the body breaks them down into amino acids through the digestive process. In this form are distributed in different cells as needed.

Protein sources are classified into complete and incomplete. The first are those that provide essential amino acids that must ingest daily. These are found in foods such as meat, eggs, milk, cheese and other animal. The incomplete are cereals, legumes and other plant products.
The proteins not used in the body in general, are stored in muscles, mainly

When it comes to bodybuilding muscle, the secrets of his successful reality program are in its foundations: the more time is spent training, more muscle mass you will be able to build and will become stronger and the need more time for rest and recovery time.

Spend more time for training is most often a smart move for an effective muscle building. Since you are the owner, his bodily strength is not as strong compared to advanced bodybuilders. Therefore your body does need time to recover from each workout. When working to build muscle fast, all things are equal. A pair of muscular legs that had been in an intense workout squatting with 450 pounds has more time to recover compared to a pair of muscular legs that has been squatting with 135 pounds. This is actually the reason advanced bodybuilding trainee train each body parts only once after six or seven days. But it still depends on your training volume, intensity levels and the training division.

The division of training as one of the secrets of muscle building is also very essential. Its application in routine prevent over training. Without it, you may build a little, if you’re in the case of the fate of developing muscle mass.

Returning to the secrets on how to build muscles, as the routine progresses, it should also include the most essential among the variety of programs to strengthen muscles, basic exercises. Basic exercises are taken for granted, because of its simplicity and because it takes longer before the basic exercise periods shows significant results. However, it is the first step and it is necessary. The most common examples of the basic exercises for muscle building are leg presses or squats, bench press or dumbbell bar, dumbbell bar and spirals, standing calf raises, and sauces and lying triceps extensions.

While sticking with the basic exercises listed above, with up to six sets of intensity, take out adequate nutrition (lots of protein), get adequate rest and then you will surely see the results they have been working.

Our body is always unstable and modifies variables. Considering that the secrets of muscle building and grounds and solids. You only have to apply some adjustments to fine the best routine that works for you.

If you are a beginner, it is best to have a personal trainer to guide you, after a few months you will have learned to use equipment correctly and you may consider to continue training on your own or with a partner.

If you can not afford a coach then you have a little more difficult but not impossible, just that you learn on your own to do the exercises and structured routines. You can start with weight training for beginners and then move to others.

Do not get obsessed with one part of your body, includes exercises for abs, arms, back, chest and legs. The muscular development is integral to achieve symmetry. Strive a little more in those places where you see fewer results.

Before going to split routines is recommended to start working with weights exercising all muscle groups for 3 sessions for several weeks to reach a minimum of conditions.

Plan your workout time so you can cover both cardio and weight work. Consistency and discipline are the foundations that will allow you to have a muscular body.

There is no silver bullet or a quick way besides surgery to achieve it. Training should be part of a healthy lifestyle where balanced diet is essential.

Start by creating proper nutrition habits, the best way is to consult a sports nutritionist. But in many cases common sense will tell you what is right.

Nutrition Section at your disposal are various suggestions for diets and eating plans to burn fat so as to enhance muscle development. Is on your side do well and achieve your goals.

To achieve a muscular body with symmetrical shapes do not get the overnight. It should follow a disciplined exercise routine designed to burn fat, increase muscle mass, strength and energy. It will only be possible through proper training.

Part of the training must be focused to a lower percentage of body fat, sagging thus begins to disappear and be impossible not to see the muscles under the skin.

To burn fat are ideal cardiovascular exercises aerobic. According to your health, overweight and possibilities, you can choose to perform high-intensity sessions in short periods of time or low intensity sessions longer.

In both cases, increases the use of body energy reserves, some of these activities are swimming, dancing, biking and hiking, there are various options in the gym: elliptical bike, spinning, steps, rowing machines or stair simulators .

When abdomen choose the activity you must be sure to concentrate your efforts on being properly carried out by constant practice. We recommend 20 minutes a week for 3 sessions, however if the objective is to maintain or reduce your body weight do it 4 times a week for 45 minutes.

In addition there must stimulate muscle growth, to achieve your program includes strength training workout in the gym weight room.

Here are three types of guards:

Basic Guard:
All can be worked both guards and right to left in order to perform exercises symmetrical.

Highlights:
* The central body weight
* The elbows are placed in proximity to the ribs
* The hands shall be placed at the height of the cheeks
* The arms should be semi-parallel
* The length of the guard have the distance of one step
* The width of separation between the feet is equal to the hip
* The legs slightly bent
* The toes slightly inward looking
* Body posture 45th
* The palms facing

Side Guard:
This is a variant of the basic duty, used to work with front leg, side kicks, hook or circular. In outlining the lateral guard a little more body leaving your hands ready to block kicks.

Highlights:
* Body side
* Feet online

Ideal for work symmetrical (both sideways and toward the other)

Front Guard:
It is generally used for heating, front kicks and blocks the body’s core. The importance of this type of guard is that you can go to basic and slight lateral movements.

Highlights
* The body is in front
* Arms bent at 90 degrees with forearms parallel, palms facing
* Open legs shoulder width equal to
* Feet parallel

The above are three guards in a variety existentes.Cada discipline has a different depending on your technique.

Of the guards can make changes and work one that fits our combat system, remembering that we speak of Combat Fitness and thus there is no need to relocate the guard very tight as we would in actual combat. Mindful of what the spirit of it as being aesthetic does not make it less effective.

Cardio KickBox, a new technique that combines simulation games martial arts and contact sports mixed with aerobics, whose main objective is to improve health, as the yield and quality of life of those who make this technique a workout routine.

The practice of Cardio KickBox is a tool that helps us combat the sedentary lifestyle and stress, giving us much more than just a training class, because practices are developed in the same way as making a kind of martial arts, where you can purchase individual movements, real and explosives as a fighter.

Its basic movement, are based on punches and leg, movement, elusive, guards, etc.., Still following the rhythm of music.