How To Get Just Ripped

How To Get Just Ripped

come back
Know the system 6 abdominal workouts a week to get the muscle definition of dreams

Everyone must have heard at least once, the recommendation that we should not train the same muscle group every day, because he needs time to recover and grow. Well, follow this advice and training each muscle after four or five days off for that body part and abdomen and calves workout every two or three days. But where is the much desired definition in my abdomen? Unfortunately she is not present! This sounds very familiar? One day, I'm reading about some models and they claim to train the abdomen every day. "Stupid," I mutter to myself, aware that this strategy is incorrect. What do they know? They should not have the slightest scientific evidence that this works! For sure I am correct. They have no evidence to present, just a ripped and highly defined abdomen. And several girls behind them. Surely this is what I want and be able to do anything to get it, even if I have to better organize my diet and train the abdomen every day. Only there, then, but one way to know if my abs training six days a week will get more definition: putting into practice this recommendation!

MORE IS BETTER?
You can be sure that anyone with minimal knowledge of training will never recommend that you train chest six times a week or every train biceps workout for muscle gain.
In fact, exercise is the stimulus to trigger muscle growth and increased muscle strength, but the rest and nutrition are the key points for these phenomena happen. Forgetting to take the time and nutrients needed, there is no gain in muscle mass or strength.
But the abs are not like other muscles, first are almost always in a state of contraction for work in maintaining body posture, both in daily activities such as during exercise. This explains why the abdominal muscle have a higher resistance to other muscle groups, which justifies train them sometimes with high reps protocols and more frequently myth.
The abdominal have a balanced proportion of fast and slow fibers, which allows you to use high and low reps in different workouts in a week without the risk of overloading these muscles. Despite being a single rectus abdominis muscle, you can train it at different angles to emphasize a little more some areas. Something similar to perform supine inclined to focus the work of the High pectorals.
Although you can not isolate the upper portion of the lower portion of the abdomen during an exercise, some movements work a little more with respect to one another. This leads us to conclude that we should use different exercises for these muscles.
In a very simplistic way, when stabilizes the trunk and lifts the hips and legs, you prioritize work in low (below the navel) portion.
On the other hand, when stabilizes the legs and hips and move your chest toward them, will be emphasizing the high (supra-umbilical) portion.
In our program, the first two workouts are directed to the rectus abdominis using these principles.
The third workout prioritizes the work of this other muscles in the abdomen, obliques. They are responsible for the trunk movements in which performs the rotational movement which, basically, the shoulder is directed opposite to the knee. The obliques also act in the movements of lateral flexion of the trunk.

NOT FOR ANYONE
Although you can work your abs every day, do not mean you should do it. I do not particularly recommend six days a week for most bodybuilders.
Two to three times a week working different areas is the ideal way to ensure excellent results in appearance, endurance and strength of these muscles.
For those who can train more often, it is advisable to divide the training days in different areas and, consequently, with different movements for the upper portion, lower portion and the obliques.
This strategy will avoid overloading the abdominal movements all working on each day of training, and especially trying to keep the volume low workout.
This implies short workouts, wanted in a maximum of six series, divided into two series each with three exercises, avoiding the risk of overloading these muscles must be used.
Finally, always keep in mind that not every day will train the abdominals to melt the fat that is located in the abdomen.
No amount or variety of your abdominal training to be able to decrease your body fat.
The burning of localized fat is a myth without scientific and practical support. You must combine strength training with aerobic exercises and especially should have a diet with fewer calories than your body needs.
In this diet you should consume complex carbohydrates and lean sources of protein, and a low intake of fats, consuming only those who are healthy oils in fish, olive oil and nuts, for example.
If you want to accelerate the results, do aerobics five times a week, lasting 25-30 minutes of interval training using exercise protocols.
It may seem a lot of work, but I warned at the beginning of this article, he was willing to do anything to define my abs.
Now just put your hands dirty and wait for the results!


DAY 1
Lower abdomen - HIGH REPEAT

 
RISE OF THE HIP - lift your hips vertically, trying to bring the soles of your feet on the ceiling and using a slow and controlled motion.


 
REVERSE CRUNCH - lift your hips directing the knees to the chest while keeping your hands resting for better stabilization.

Exercise Repetitions Series
Rise of Hip 3 20 ?? 30
Reverse Crunch 3 20-30

Prof. note. Benito Olmos:
Usually these movements are executed incorrectly, in which the practitioner uses an initial impulse to perform the elevation of the hip. Usually this momentum is carried by the movement of thighs and generates a dynamic and fast-moving that provides little contraction of the abdominal muscles and exposes the spine in your lower back to high overloads. Look, first, contracting the abdomen pressing your navel toward your spine, because this maneuver will activate the stabilizing muscles of the spine beyond the stomach. Then start the motion slowly, using the strength of the abdomen. This way you will not be able to run the same number of repetitions that is capable when using the first described motion. But, instead, the work of your abdomen will be much higher and your lower back will thank you!


DAY 2
UPPER PORTION OF THE ABDOMEN - LOW REPEATING


BENDING ABDOMINAL - avoid getting down to the point where your hip comes into contact with the board. Vary the angle of the board to vary the degree of difficulty. Keep your spine and head aligned during the execution of the exercise.

Prof. note. Benito Olmos:
The position of the spine in your lower back should be observed while performing this movement. You should avoid bending the region, as evidenced by the arching of the lumbar spine in the external sense. This movement will cause big burden on vertebral discs if this detail is not observed.



CRUNCH IN PULLEY - kneeling and with the trunk upright, start bending motion of the trunk without altering the natural curvature of the spine. Keep the hand holding the rope all the time in the same position.

Prof. note. Benito Olmos:
Avoid the temptation of using the extension motion of the shoulders, pulling the rope with his arms, because this way you will be dispersing the focus of the exercise.
Exercise Repetitions Series
Crunch Pulley 3 in 10 ?? 12
Abdominal Flexion 3 10 ?? 12



DAY 3
Oblique - HIGH REPEAT


TRUNK ROTATION - Raise the shoulder towards the knee of the opposite leg, keeping your arms in the same position. Avoid bringing your elbows during the movement.

Prof. note. Benito Olmos:
Search perform motion slowly and use the maximum possible rotation of the chest. Upon reaching the maximum amplitude of the movement hold for 1-2 seconds and then slowly return to starting position alternating sides with each repetition.


LATERAL BENDING ON SWISS BALL - make sure that the swiss ball is stabilized and perform the movement of lateral flexion to the maximum extent possible.

Prof. note. Benito Olmos:
To make the most effective and functional exercise, rest your feet against the wall and do not use any form of stabilization for the swiss ball. This way you will be required to stabilize the trunk during movement and this will recruit and develop the stabilizing muscles of the spine. These muscles is extremely important to protect the spine during numerous physical activities.

Exercise Repetitions Series
Lateral Flexion on swiss ball 20 3 ?? 30
Trunk rotation 3 20 ?? 30


DAY 4
LOWER PORTION OF THE ABDOMEN - HIGH REPEAT


LIFTING OF SUSPENSION LEG - with legs extended, lift them as high as possible without using rocking movements. Your hips should move to the front of the trunk. For beginners, use the same motion with the leg flexed (bent).

Prof. note. Benito Olmos:
This move is a very high degree of difficulty, and, if not performed in a controlled and slow, large amount of mechanical stress will be directed to the lumbar region. Avoid the use of pulses to the start of seek movement and retain the legs in the upper position of each repetition for at least two seconds at the highest possible abdominal contraction.

 
PLANK IN REVERSE CRUNCH - lift your hips and lower back slowly directing the knees to the chest.

Prof. note. Benito Olmos:
Use the same guidelines described above in reverse Crunch

Exercise Repetitions Series
Elevation of the legs suspended 3 10 ?? 12
Reverse Crunch Plank 3 in 10-12


DAY 5
UPPER PORTION OF THE ABDOMEN - HIGH REPEAT


CRUNCH WITH LEGS IN SUSPENSION - with legs suspended, perform the lifting motion of the chest while pressing your lower back into the ground.

Prof. note. Benito Olmos:
Seeks to avoid the natural tendency to pull the head during motion, as this will only add unnecessary overhead to the cervical (neck).


CRUNCH WITH LEGS EXTENDED - raise your chest directing hands to feet. There is no enforcement of hands reaching to touch his feet.

Prof. note. Benito Olmos:
During the lifting, avoid stretching the shoulders for a greater outreach to the hands. To avoid this trend, keep your shoulders engaged during movement, performing only the maximum possible chest rise.

Exercise Repetitions Series
Crunch with legs suspended 3 20 ?? 30
Crunch with legs extended 3 20-30



DAY 6
Oblique - LOW REPEATING


OBLIQUE pulley - use the trunk rotation of directing the elbow to the knee of the opposite leg.

Prof. note. Benito Olmos:
The position of the spine is of great importance in this movement, avoiding disturbing the natural curvature of the region during the turning movement of the trunk. Another common compensation in this movement is the use of the arm movement to aid in traction overhead, which will decrease the work the obliques during exercise.


LATERAL TRUNK BENDING - flex the trunk laterally, bringing the elbow hip.

Prof. note. Benito Olmos:
Like other movements of great effectiveness, lateral flexion of the trunk offers if performed at high speed, unnecessary spinal integrity risks. To minimize these risks, the motion search run slow and controlled fashion during movement and maintain the lumbar muscles contracted.
Exercise Repetitions Series
Oblique pulley 3 20 ?? 30
Lateral flexion of the trunk 3 20 ?? 30

How To Get Really Ripped

                               4 Principles that will get you to stay ripped. 

Most diets can be broken down into a basic profile of macronutrients, carbohydrates, protein and fat sources.
You do not have to kill yourself on your cardio machine to see good results.
The supplements are a last step to reach your fitness goals.
Let me first paint a picture. You enter in your gym, you look around and you see all kinds of people working out. The output of the people in order to cardio machines, the huge muscular people, lean, mean machine shredded. What sets you apart from being a lean mean machine shredded? There are four principles that I want to share what helped me stay lean and still be able to have strength gains in the process.

Let me share a little about myself. About 4 months ago I was not out of shape, but Iwas not happy with the way my body felt when I saw him in the mirror. Fortunately, the gym that I work out decided to put a challenge 12 weeks contest. I always wanted to see how I could get lean and that was my motivation to finally push my body to the limits.

I started at 16% body fat at 171 pounds. At the end of the race I had dropped down to 3-4% body fat at 135 pounds. I reached my goals, and these are the steps that helped me to achieve them.

Principle 1 - Diet

The first step was my diet. 75-80% of what I did was work on my diet plan. There are so many different weight loss programs out there called, and many of them do not work. Yes! I said they do not work, but it is a temporary fix to success. Once off the diet you gain the weight you lost plus some.
One reason these diets work is that your body goes through a stage of shock. Meaning something new was introduced, and your body will lose weight initially and then begin to stabilize. I used this principle when discover my diet plan. I had 3 stages, so I never hit a plateau in my body fat loss.

My idea of the diet is very simple to follow. Food is basically divided into carbohydrates, proteins and fats.

macronutrients

carbohydrates

When choosing my carbs, the best choices are the complex carbohydrates. It's oatmeal, yams, potatoes, sweet potatoes, brown rice, whole grains and breads. The reason why these are excellent choices is that they are slow digestive carbohydrates, it takes a long time for your body to digest.

This is good because it will keep you fuller for a longer period of time. Have a feeling crowded it was very useful so I've never picked up snacks and was able to wait for my next meal. And fruits and vegetables were a nice addition to my diet, because the sources of the vitamin.

proteins

The choice of protein sources are the easiest part of the diet. The hard part is choosing the best sources of protein. Egg whites, turkey, chicken, fish, buffalo, deer and other sources of lean red meat and protein powder are great options.

fats

It's a bit complicated, but basically, another factor easy to manage. Fish oils, vegetable oil, olive oil. These are great sources for use with them, why not use a lot of fat. Stay away from fried foods, fat, lard as a cooking agent. Do not try to get away from all fat, because your body needs some fat to survive.

Putting together a diet plan after this should be clearer now. Bars about 6 meals a day will help to increase your metabolism. 6 Understand eat real meals is a little difficult, but that is where protein shakes come into play.

Principle 2 - Cardio

The second piece of the puzzle was cardio. The dreaded cardio was the key to becoming lean. It's a necessary evil, but you do not have to kill yourself forever on a treadmill, elliptical, or master for hours stairs. Besides, who has time to do that and lift weights?

There are all kinds of different ways to do your cardio. What 100% of the time will work is a combination of training mid-high range impact. That will not be easy, but your body really can not adapt to it means you can continue to see progress without a plateau.

I really tried to make this type because, like most people, cardiovascular disease is the last thing on my mind when going to the gym. By doing your cardio so I never got bored with it, because I was always pushing my body to new intensities so that I would not have to spend a lifetime doing cardio.

Here is an example of what I did:

Start heating at a rate of 3-5 minutes
After this heating period, jump up your intensity so that you can feel comfortable doing this for 5 minutes
Intensity increases again so that you're pushing to get five minutes.
Decrease your intensity to your comfortable pace for five minutes, then your intensity for 5 minutes pushing their limits.
Now you should be in 23-25 ​​minutes on the clock.
Drop down to a moderate walk till you hit 28 minutes and run for 1 minute.
His last minute or two to cool
This should make for a 30 minute session of intense cardio. Having this type of cardiovascular exercise will be as good if not better for you than being a constant speed on the treadmill for 60 minutes.

For the competition I did this type of cardio once a day for the first 8 weeks. So I decided it until one morning, twice, and in the afternoon. This took a bit of sacrifice on my part. I had to wake up at 4:30 to go to the gym to do my cardio, and come back and eat my first meal and get ready to go to work. Then go back to the gym after work and do my cardio and training. Spending time with my wife was a little difficult, but we worked together, she motivated me a lot. And we'll try to do even one date night once a week so we could relax and have some down time.

Principle 3 - Weight Training

The third part was my weight training. This is such an important aspect, just because you have to cardiovascular and diet down, does not mean you have to look ripped. You have to incorporate resistance training as well.

Basically, if you do not have the muscle will not show when you lose body fat, causing you to smooth appearance. I know this to train for a marathon. I did a lot of running sessions and not really focused on weight lifting because I was running too.
I weighed about 155 pounds during that time and was quite thin, but really had no real muscle definition visible. It was kind of frustrating to see that my body fat was not as high either. So when I put two and two, weightlifting and cardio, along I began to see more muscle definition.

As my topic cardio, you do not have to kill yourself lifting weights for 2 hours in the gym. Most everyone goes to the gym looking to fatigue your muscles so that they may make muscle grow, but they think you have to do X amount of sets, reps and to reach the exhaustion that wasted time spent in the gym.

My aim was hit hard in the gym and hit it fast. What this means is that you're going to push your body with as much weight as possible, but with less rest between sets.

Principle 4 - Supplements

The last part we need to discuss is my use of supplementation. Supplements are only necessary if you're already doing everything you can, such as diet, cardio, strength training. If you have these things in check and want your game, supplements are a great addition to your arsenal. Main supplements I used and you should keep in mind are protein powder, vitamins and drink creatine or pre-workout.

proteins

When choosing a protein powder, I do not have to choose the more expensive brands. I know there are hundreds of different protein blends out there. The main things I looked at was the list of ingredients and price. If I was doing a 20 + grams of protein per serving, low in sugar, amino acids have branched I was good to go to jail.

Also, look at the type of protein is its agitation. I did some research to see the different protein sources that were placed on protein shakes and found that good sources to look for are casein and whey protein isolate. If these are the beginning of the list of ingredients that are in good shape, because the higher in the list of ingredients the more you are getting your consumption.

Casein acts as a slow-digesting protein, so your body will use it at a slower pace. It definitely helps when you are going to sleep for 8 hours and your body is recovering from the day. Will remain more complete for a long period of time. Whey protein isolate is great in that it do to the bloodstream and muscles at a faster pace. This is good for when you finish working out and need that muscle recovery to get to work quickly, especially if your protein powder, branched chain amino acids.

vitamins

Vitamins are essential in my diet, seeing that I was kind of limited in getting all my vitamins and nutrients only from food sources being on a restrictive diet. I do not go crazy trying to figure out what vitamins to get to look at the vitamin section at my local drug store. The main one I used was a multivitamin, fish oils, vitamin C and iron. These were important for my entire functioning of my body to remain efficient.

There are others, but my recommendation is that you do not need to fill their shelves with vitamins to be healthy. If your diet is maintained, the vitamins help give you what little you may not be getting from food sources.

Creatine and Pre-Workout Formulas

Lastly, is the use of creatine or pre-workout supplements. I'm a big proponent of this, just because these types of products gave me a boost when I went to the gym. You need them for huge gains? Not necessarily, but they can help you achieve a new level at a faster pace? Of course you do!

I'd say most people go out of popularity of a product and not what the ingredients are, this is a mistake. I did some research on the ingredients in these types of products and ingredients that have been found beneficial. Furthermore, to the extent that they supplement each person will be experienced differently than others. If a product works very well for one person, does not necessarily mean that it is guaranteed to work for you.
I had to do some trial and error to determine which of these would give the best result I was looking for. Remember these are not growth hormones or steroids, so do not expect to be increasing your bench 100 pounds his first month. You still have to put in the time to get gains, but creatine will certainly play a role in achieving this goal.

Some ingredients that have helped me when looking for a drink before training were L-Arginine, Creatine ester, B vitamins, alpha lipoic acid, and niacin. Any help with any creatine uptake or muscle strength or bombs causing vasodilation, which in turn gets more blood to the muscle you're working.

I used a pre workout supplements for the first 6-7 weeks and then decided to get rid of them because I was not looking to get bigger or stronger, but more tilted away from the muscle and slow-twitch and really focusing on higher reps .

conclusion
In conclusion, this is not a complete guide to get ripped, but these four principles definitely helped me reach my goal of seeing as a lean, mean, ripped the machine. Remember you are the only one who can stop you from achieving your goals.

How to Tear the Abdomen

How to Tear the Abdomen 

This text How to Tear Abdomen was translated from another language to Portuguese. For it contains language errors, but if read carefully, has invaluable information to be absorbed. 

How to Tear AbdomenO You Need to Know about How to Tear the Abdomen: 

Diet is the most important factor to get ripped abs. 

Exercise balls and weight lifting will help you define your abdomen. 

Everyone has a unique format abdomen. 

"Everyone has some abdomen muscles, but most have a layer of body fat that hides them." 

One of the most frequently stated goals of men in the gym is to get ripped abs. The abdominal muscles are what really identify someone who is serious about their fitness and diet plan, because without determination and a fair amount of effort, getting ripped abs is a goal that will never be reached. While everyone has developed ab muscles to some extent, is to get them to show that becomes the biggest problem for most. This is due to the fact that most of us our tend to store fat, at least partially, in the abdominal region. This is also one of the hardest places to lose fat. That said, if you know the basics of how to get ripped abs, you can make this goal a reality. 

genetic factor 

The first thing we must understand is that every individual has its own uniquely shaped abs. Draw a picture of some men magazine or billboard and saying that's what you want your abs to be like could be slightly self-defeating, because even if you did your body fat low enough, not your abdomen may be genetically determined in a similar way, so the appearance of the abdomen will also be different. Recognizing that this factor is out of your control and not get stuck to it is a step forward in his quest to get ripped abs. If you can not do that, you will just become more frustrated as time progresses, which is a serious motivation killer. Rest assured, however, that if you can get your body fat levels low enough and perform correct, targeted exercises for this muscle group, your midsection will garner second glances. 

Factor food 

Then comes the diet aspect of the equation. Ever heard the saying: "How to rip the abdomen is made in the kitchen"? Nothing could speak the truth anymore. As said, everyone has some ab muscles, but most have a layer of body fat hiding them. Removing this layer will be about 90% of the effort of diet and exercise in 10% effort when it comes right down to it. If you're not ready to take control over the foods you are putting into your mouth, getting ripped abs should not be a goal for you. While the old notion used to be that you should eat a diet low in fat as possible, in order to remove body fat, this has changed in modern times. Now ab-friendly foods that are higher in protein, moderate in fat, and moderate or low in carbohydrates are making progress, as this helps to better control insulin levels and insulin becomes the main hormone that stores body fat (in . a high-calorie balance) that does not mean you can not get lean on a high carbohydrate diet, you certainly can - and some guys do - but for the vast majority, hunger levels are much more manageable on a low to moderate carb. approach, which correspondingly makes eating fewer calories easier At the end of the day, it really will come down to your total calorie intake, with less importance placed on how to get there - assuming sufficient protein is present, of course. Discover ways to get ripped abs with these routines. 

Stay Ripped in Just One Week

Stay Ripped in Just One Week 

Click here Click here! 

Text by: "Gil" 

You may not believe in Santa Claus, Easter Bunny, Fairies and Elves, but believe one thing: YOU CAN CHANGE YOUR BODY BY DEFINITION IN 1 WEEK ONLY! Read the article and follow the tips that I have the pleasure to present to you, the readers Hypertrophy Blog! 

Stay cracked Ripped in Just One Week 

You can use the same procedures you use culuiristas hardcore, and this article will be a guide of how to manipulate the four factors involved in this endeavor: carbohydrates,'treino, soda and water. When precisely adjusted, the result is a temporarily defined physical, almost at the same level reached by bodybuilders pro, ie without water retention, without bumps, only an extreme setting. 

Pro bodybuilders are notoriously famous for their ability to change their physical in just 7-10 days. During this final period, before competition, many use a technique called carboloading that translating means saturation and depletion of carbohydrates. 

This involves radically restricting carbs and then go back to a high intake of them. The process depletes the muscles of carbohydrates (depletion) to then put them back in greater quantity than before (saturation). Other factors in this transformation include altering the training and handling of water and sodium intake. 

You have to eat properly during the week without eating snacks and processed foods and limiting fat intake (see the examples in the context of diet). The protein intake should be increased, being situated around 4g of protein per kilogram of body weight per day, or if you weigh 80kg and 6 makes daily meals will consume an average of 53g of protein per meal, the totaling 320g of protein per day (according to the calculation based standard: 80 (w) x 4 (grams of protein per kg of body weight) = 320 (amount of protein to be consumed daily) / 6 (number of meals per day) .. If you prefer to eight meals a day, just divide the total amount in the event 320 for 8, which will total 40, which is the amount of protein you should consume per meal Below is a basic table to make things easier: 

WEIGHT (KG) QTY. PROTEIN TO BE CONSUMED / DAY MEAL IN (IN GRAMS) 
(IN GRAMS) 6 8 MEALS MEALS 
50 200 33 25 
60 240 40 30 
70 280 46 35 
80 320 53 40 
90 360 60 45 
100 400 66 50 
This way you can have a complete plan Friday to Friday (total: seven days) to transform your physique in just one week. Use it as a way to reach their best form before a trip to one beachy place, an event, or a simple program of week-end! Just hope you are able to recognize themselves in the mirror when his transformation is complete! So get to work! 

INITIAL STAGE - FRIDAY TO TUESDAY: 

We all know that salt causes us to retain water, correct? Yes, but manipulating its intake, we can obtain a considerable loss of body water. For that, two days before starting the depletion of carbohydrates, add salt and seasoning salt to each of your meals so that food becomes salty, so that is caused temporary water retention. When you eliminate salt from your diet completely and continue drinking water, the result is an extreme water excretion by the body. 

At the same time increase the intake of salt, you must increase the consumption of water at 5 to 7 cups higher than normal. If possible, use distilled water. 

Increased water intake prepares the body so that when the restriction of its use in the last two days is performed, changes in water intake to create the illusion that you're in a deficit net. Low levels of water at the bottom, make you appear more muscle definition. 

NEXT STAGE - DEPLETION - SUNDAY TUESDAY: 

This step is critical to the success of the process. By reducing carbohydrate intake for a maximum of 40 to 70g per day for three consecutive days, you will burn up the glycogen stored in your muscles. 

Simultaneously, you should train at high reps, 12-15 per set, increasing the number of series that runs on 50%. For example, if you make 12 series to the bench, comes to be 18, and so on. This combination will deplete in its entirety the glycogen supply. 

FINAL STAGE - Saturation - WEDNESDAY TO FRIDAY: 

Totally unlike the previous step, now is the time to raise your daily carbohydrate intake to approximately 5.6 to 7.7 g per kilogram of body weight. 

A man of 90kg bodyweight will need 500 to 700g per day. As training and the restriction depletarão carbohydrates, you will use every gram consumed, causing all ingested carbohydrates are stored as glycogen. When glycogen stores are too low and a high-carbohydrate diet is performed, the muscles stockpile more carbohydrates than stockpiled before. 

When you eliminate salt from the diet, your body will lose water rapidly, causing your muscle definition better. Eliminate all refined and processed foods. 

When your muscles begin to replenish glycogen, water is required in the storage process. Thus, while cutting your water consumption to half of normal, a lot of water will be dragged from under the skin and stored in the muscles, which creates less water retention and a crystal clear definition. 

However, some care must be taken during this program: train while trying to saturate the muscles with carbohydrates will hinder the process because you will burn carbohydrates instead of storing them. This is totally counterproductive. Do not train these days. Rest and admired watch your body transform! 

SUGGESTED DIET (Base: person weighing 90kg): 

PHASE DEPLETION: 

breakfast: 

- Omelette without fat, with 8 eggs (consuming 6 egg yolks and 2) and seasoned with salt and pepper sauce; 
- 1 small bowl of grilled mushrooms; 
- 3 cups of water. 

Snack 1: 

- 300g of grilled chicken breast; 
- Green salad seasoned with vinegar, lemon, salt and pepper sauce; 
- 3 cups of water. 

lunch: 

- 250g of lean red meat; 
- Lentil 2 shells or the like; 
- 3 cups of water. 

Snack 2 (Pre-Workout): 

- 2 scoops of whey protein; 
- 2 cups of water. 

Snack 3 (Post-Workout): 

- Light ricotta 1/2 or 1/2 pot of cottage cheese; 
- 2 scoops of whey protein; 
- 2 cups of water. 

dinner: 

- 300g of grilled chicken breast seasoned with salt; 
- 1 bowl of broccoli; 
- 2 cups of water. 

Supper: 

- 2 scoops of micellar casein or albumin, smoothies in the blender (or shaker) with water. 

PHASE SATURATION: 

breakfast: 

- 200g grilled lean red meat; 
- 2 really great British potatoes, cooked; 
- 1 cup of water. 

Snack 1: 

- 300g of grilled chicken breast; 
- 350g of sweet potatoes; 
- 1 cup of water. 

lunch: 

- 250g grilled lean red meat; 
- 10-12 tablespoons of rice (white or brown); 
- Lentil 2 shells or the like. 

Obs .: THIS MEAL, DO NOT DRINK WATER. 

Snack 2: 

- 300g of grilled chicken breast; 
- 700g of sweet potatoes; 
- 1 cup of water. 

Snack 3: 

- 1 dose with minimal caloric fat in the formula; 

Obs .: THIS MEAL, DO NOT DRINK WATER. 

dinner: 

- 300g of grilled chicken breast; 
- 2 really great British potatoes, cooked; 
- 1 bowl of broccoli; 
- 1 cup of water. 

Supper: 

- 1 dose hipercalórico containing albumin or micellar casein in the formula. 

Obs .: THIS MEAL, DO NOT DRINK WATER. 

SUGGESTED SUPPLEMENTS: 

The depletion of carbohydrates triggers a reaction in the body, in which it attempts to make the most of the enzymes responsible for glycogen storage. 

By changing to a saturation phase, your body will have more enzymes than before and will be able to store more glycogen than normal. 

Two nutrients that can help maximize this process are glutamine and potassium. Eat three doses of glutamine 5g per day during the saturation phase, because it optimizes the storage of glycogen. 

Potassium contributes in glycogen synthesis and helps increase the amount of water within the musculare cells and the more water there is less chance of having excess water from the skin and muscle, and the muscle definition disturbing. Throughout the process ingest a dose of 200 mg of potassium five meals totaling the total intake of 1,000mg per day.

How to have a definite belly

How to have a definite belly 

advertising
Tatiana Zanin (Nutritionist)
To have a defined stomach, you need to have a low body fat percentage, around 20% for women and 18% for men. These values ​​are still within the standards of health.

Both diet and exercise oriented to fat loss and have a defined stomach, must be followed at least 3 months. Thus, it can be observed, evaluating the results and make changes to diet or exercise in order to achieve faster defined belly.

Time to achieve a defined stomach

The time to reach a definite belly is around three months, with an index of body fat (BMI) close to the 18:01 workout located and focused by a professional trained in physical activity.

Defined as having a belly

To have a defined stomach is important:

Weight loss (if the amount of body fat is high)
Oriented and have a diet low in fat
Do some regular physical activity involving high energetic
Body fat is very difficult to burn, especially in women belly, since the uterus is in this region and is coated with fat. That's why we train not only helps to quickly achieving a defined stomach, if there is a lower intake of fat in the diet.

Diet to achieve a defined stomach

A diet to achieve a defined stomach should involve:

Frequent ingestion of water. The water, and help maintain regular bowel, helps rid the body of toxins, keeping your body and organs, such as kidneys and liver healthy.
Avoid intake of fats. A good strategy to reduce the consumption of fats is to start by eliminating saturated fats and it involves butter, fat meat and processed foods, such as lasagna or cookies and crackers. The suggestion here is a diet with natural foods, unprocessed.
Make regular and rich meals. This means eating a variety of foods, preferably of organic origin, with small volumes and frequency, every 3 hours, for example, throughout the day. This will keep the glucose curve and controlled physical and mental wellbeing. The consequence of this habit is to reduce calories consumed daily.
Exercise for a definite tummy

The best exercises to get a tummy defined are those that work the abdominal area, such as:

How to have a definite belly
Normal abdominal
How to have a definite belly
Abdominal with legs elevated
How to have a definite belly
board
For best results, these exercises should be performed on alternate days. If expressed some pain when performing any of these exercises, you should seek professional guidance to execute them.

10 Exercises without weight, to stay strong, fast and ripped

10 Exercises without weight, to stay strong, fast and ripped 

By susigan on January 27, 2010
  0 jump_box_set_of_6
Jump! Today traveled a few miles on the treadmill or elliptical, forgotten our ancestors when they jumped. Yes jumping seems somewhat silly, but if you want strong, ripped legs, get faster, build muscle and better at sports that includes triathlon racing short, medium and long term. And best of all, no weight workout!

plyometric exercises plyometrics plyometric training
  What is it and how it will help me

Enter plyometrics and according to Wikipedia we find that our covers plyometrics training designed to produce fast, explosive movements, improve nervous system function and improve performance in a specific sport. OK, forget the science classroom Now, when we talk about plyometrics, what we are really talking about, and a series of exercises designed to develop the power, ie the ability of muscles to generate a lot of force in a short time .

Specifically, plyometric contraction or shortening cycle - stretching as often is mentioned, is a process where the muscle undergoes rapid stretching, followed by a brief transition period, followed by an explosive shortening in turn allows the muscles to produce one maximum force.

Recognizing that muscle power is determined by its strength in complete velocity (vel = D / t), one can expect that plyometric training can help you jump higher, run faster or hit harder ... ie move to a higher level in fitness

Although it is a fan of plyometric training, Noa think it's for everyone, or rather not at any time. You must be in good physical shape, with adequate strength, flexibility and proprioception (awareness of body to lay) .In addition, if you are starting recommend using a surface like grass and take it easy and possible with proper supervision a professional. But remember the impact it can provide progression so goes the grass is not a good suggestion.

Still with me? So let's go ahead with Plyometric lower body, if you have interest for the upper limb leave a comment about what you think of it.

Jumping squat

Begin in a squat position with thighs parallel to the floor and your arms will move forward and backward to maintain balance and to enhance the movement. maintain balance and the highest heels you can. Beginners should take the starting position before jumping again.

Stay tuned: Her feet must fall entirely on the ground and not just part of it. The main point is to break the fall with your back Complete three sets of 10 jumps.

Jumping Knee High

Start in a standing position. Jump and bending your knees toward your chest.

Stay tuned: Jump with both feet and try to keep the torso upright so that your knees are portraying him. and do not you go with your chest toward your knees. Cushion the fall is always important. Complete three sets of 10 jumps.

  Jumps on one leg

Start standing, raise one leg so that the thigh is parallel with the floor, then jump as far as you can. Beginners should switch legs after each jump. Complete three sets of 10 jumps per leg.

Jumps Zig Zag

With your feet side to side, jump from side to side. You should be jumping left and right (or vice versa) as if jumping over something, with equal attention to height and distance. Use your arms to help build momentum. Again, complete three sets of 10 jumps per leg.

The jump distance

(Like most, they can be dangerous if not done carefully and with a professional)

From one smooth motion, push the floor with your left foot and bring the leg forward with knee bent and thigh parallel to the floor. Extend right arm forward with your left leg comes through the swing and touch your left foot touches the ground. Next, the right leg with the opposite arm. Must maintain a minimum contact with the ground, should perform quick series make great strides to cover the greatest distance possible.

Toggled crouch jumping:

The best way to describe this particular exercise is: Make a short advance. make sure your feet are and are firm, and you mastered this well-balanced position. Bend your knees so that gets close to the ground and then jump into a quick motion switch legs again cushion the fall by bending your knees almost to touch the ground and jump again. Repeat for 20 jumps per leg

The next exercises require a box jump, or a sturdy step.

Leaps in Box

Standing in front of the box. Skip bringing your knees in front of his peito.Stand with feet together in front of chest. Go vertically to bring your knees towards your chest Hop back down and repeat for 20 jumps.

Side leaps

Begin standing next to the box with his feet in the distance of your hips. Bend your knees to a half squat and push to land softly on box. Repeat for 10 jumps on each side.
depth:
Start with your feet in the box. Skip to the floor, bending your knees cushion quickly and jump again, the secret is to keep minimal contact with the ground in the fall. Repeat 20 times.

Ripped Abdominals

    

Learn How to Get Ripped Abs at Home
By John McMills  |   Submitted On August 23, 2010

Ripped abdominals are the most desirable prize from the fitness globe. Most folks like biceps, a number of like pecs, but everybody wishes ripped abs. There are dozens of surveys carried out, and each and every time great abs are voted since the sexiest thing using a man by women. So how can you come for you to sport that ever incredibly elusive prize?

If you wish to transform your whole body, there usually are three areas of focus. Although it is possible to get ripped abs in the home, and I will show you how, if you're able to manage the idea, it is definitely far better to go to the gymnasium. For individuals who have a membership into a gym all you may need do can be go. When you happen to be there just what else can you do but determine? There's close to no resistance against engaging in the auto and driving somewhere. That recommendation trashed, we'll focus on home-based alternatives for ripped abdominals.

The very first on your list that's vital to getting ripped abdominals is the best diet. I can't say enough how important this can be. Your diet plan determines your time levels, the cravings, and if you're able to lose your fat necessary to see the abs. It's absurd simply how much harder it can be to melt off a thousand calories than to consume it. Plus its possible to take in a thousand calories with ten minutes should you wanted for you to, but despite the presence of a average to high intensity training, it would likely take regarding five hrs to melt off that away.

Don't overload on the dietary cuts. Quantity is important, but therefore is good quality. Quality diets incorporate foods which might be hard to consume in the number needed that you should gain extra fat. Throw going on a fast out your window likewise. If your whole body is not obtaining necessary healthy intake, the first thing it'll commence to burn up isn't fat but muscle. It is done as being a survival device since muscle melts away the many energy. By doing away with the muscle one's body can still survive on fat for long periods of time.

There are a lot of factors leading to how several calories an individual burn per day. So the best way of having your calorie intake from the right range is usually to notice about how precisely many energy you ingest on average over the week to see how your whole body fat degrees are altering I say week as you'll find daily fluctuations inside you weight that could be deceptive. Optimally, you need your consumption of calories to be between 500 in addition to 750 underneath maintenance level.

If that change can be too difficult for you personally, try shifting your diet more toward organic dinners. When a food is ready-made, the unique nutrients usually are stripped away and energy are included. It can be through foods processing that the concept of "empty calories" has been started.

Next within the list to address is your exercise routine. For acquiring ripped abdominals, you're going to want to spotlight activities that burn off calories from the truckload. There are a number of choices you really need to focus on to get a workout from or about the home. They are running, sprints intervals, jumping rope, "turbulence education (recently growing to be more well-known, but it is in essence a expensive name free of charge weight enterprise training), " in addition to conventional in addition to plyometric bodyweight workouts.

The majority of these have to have no additional explanation, but for those that do I'll offer a quick review. Turbulence training is actually another way of High Depth Interval Training(HIIT). Do exercises time for back without rest time before you feel like your heart might beat out of your chest, then please take a brief rest and repeat. For bodyweight workout routines you'll find jump-squats, pull-ups, push-ups, sit-ups (or nearly every traditional stomach training), burpees, mountain-climbers, shoulder pushes (this variation you might either set you on a chair plus your hands and incapacitated with your whole body at a 90 level angle in addition to press your whole body along with your hands, or you might do that from hand-stand position), lunges, and many others. The plyometic versions are merely carried out there more explosively, using all your energy. In your jump squats you should jump of up to you can, in your push-ups you'd push hard enough that your upper body would come off of the ground. This type of training has been originally created to build your fast-twitch muscles fibers, nevertheless it works incredibly for fat loss as nicely.

The last element can be mindset in addition to commitment. For getting ripped abs in the home, you have to have that never ever say pass away attitude. It's essential you stick in your plans for you to success on both days which might be good in addition to days which might be bad. Whenever you can make yourself undertake it when you cannot feel like it, you might be happier using yourself. Increase your explanations why you want ripped abs to cart you through the difficult days and nights. Ideally you'll want a training partner that won't let you off of the hook.

Pertaining to home workouts, aim to generate one place dedicated entirely to doing exercises. It will put you from the correct mindset when you enter the room should one does that. Your energy level and dedication probably will not be the same if you're in a location you'd commonly watch TELLY or sleep. This trick is usually to help do away with distractions. How good is the best work out going to be if you're thinking about what's on TV or what you should get from the store after? Do everything you can to be sure you're putting attention entirely within the exercises you happen to be performing.

These 3 components ought to work with each other or the hopes will never be met because of your reality. Never neglect why you're putting in the efforts from the start. If one does, the work themselves will certainly collapse.