Why Exercise Women must Different from Men

It is no secret that the idea of ​​a woman's body is perfect for her is very different from what the man's idea of ​​what the perfect body for him. Men and women store fat differently, and because women are naturally predisposed to maintain high levels of body fat than men, most women have more difficulty trying to keep the excess fat.

Most women do not go to the concept of work in the gym is to get big muscles than most men and not men want to run any gym. So why do most women want to do the same type of physical activity than most men?

The fact is that many women go to the gym and end up making the same type of exercises and routines that men, because that's how I learned to do by their boyfriends and husbands. The problem is usually the men are lifting heavier weights and fewer repetitions to increase muscle mass.

However, while women not near the level of testosterone than men, which means that they have the same potential for muscle growth, you can still see a significant increase in muscle mass if you always train that way . Any person, man or woman will respond to lift heavy loads with low repetitions muscle growth. These are the muscles trying to adapt to the heavy burdens imposed on them. Need to strengthen for next time, and more muscle is a stronger muscle.

When a woman weight trains to get the firm and toned, but do not want to build, there are some things you can do that makes the result he wants, without the extra mass. Remember, not practicing in particular men who create the mass, but as they are. If you're all the same exercises using just a little 'lighter, and instead of 8-10 reps, most men, doing 15-20 reps, you can tone up without the cumbersome side effects.

There are circuit training programs that take advantage of aerobics and strength training all in one, and these programs are perfect for women. These programs are designed to give you a workout fat burning, while at the same time give you a workout toning muscle without adding muscle size.

You should make these routines 4-6 days a week, because unlike weight training programs that you do not need much recovery time. When you get to where you want to be, doing these routines 2-3 times per week is usually enough to maintain your results.

Ultimately, if you want to lose weight, increase muscle tone without adding size, and want to flatten the tummy and lift your butt, not to train like a man, train like a woman.

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Winning Tactics Marathon Running

Let's face it, if you ever run a marathon, or even a spectator, you'll appreciate the motivation and commitment in question. If you're not ready when it comes to race day you can expect several hours of suffering and struggle!

He does not have to be that way, of course, if you put in the required training for several months. This requires commitment and motivation and the belief that the accumulation of all training miles will help you achieve your goal - whether it is time oriented, or the equally legitimate desire to avoid.

So what exactly is meant by motivation and commitment? The motivation is the desire to achieve something unusual that gives the incentive to do things that other people are not willing to do. Few people are willing to train the week, the week so we can meet at the start of a marathon and say "yes, I'm ready and I could not have done more."

You can always do more, but also elite athletes feel that way. Each athlete is a challenge - whether it will initiate the children ready for school, or a loss of Achilles. The way to overcome these challenges that make us stronger, and the media there can be a quiet confidence in the starting line.

If you work full time to getting up every day to five hours to suit your training, and make the commitment, motivation and determination. Will not help if after a few weeks back to their old habits, and get up half an hour before having to go to work.

You get up early, or start a fitness program of motivation and commitment to last over the long term impact. marathon training, it helps run ten miles every two weeks and do nothing between workouts. Your body has forgotten what it means to do that when you ride again! It 'better to train at least three times a week for a longer one to drive over the weekend, and you'll be in better shape.

These small, regular act will bring about a success, but are much easier to do when the goal is to try. This can be a time that you want, or desire to complete the 26 km race. However, if you know what you want to achieve is more likely to do the things you need to do. Having a target concentrates the mind and motivation.

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Weight Training and Benefits

Do not underestimate the health benefits of weight training. The results of the overall improvement of health, metabolism and toning the body is enormous. Increasingly aware of the benefits and finding their way into fitness centers in the queue on the fitness machines. Lifting weights is a bodybuilder more than a hobby. Men, women and young adults to lift weights and gain its benefits.

The main advantages of a building program of research includes trimmer and younger as we age, the increased metabolism and weight control, less stress and depression, prevention of epidemics of diseases such as arthritis, osteoporosis, diabetes, hypertension and hypercholesterolemia.

Many people have the idea that weightlifting is for athletes or people who want to look good on the beach. But what about the person you want to take a 25-pound bag of dog food or grandparents who would be able to take your grandchild?

One of the biggest myths of weight training is the fear of inflation or the development of large muscles masculine looking. Muscles are not the result of chance. It is incredibly difficult for men who want to develop big muscles to do it, and even less for women who have 1/10th the testosterone in a man. If, in the difficult exercise, a woman develops a muscular volume, there will be minimal and will enhance her figure. Your testosterone level, body type muscle and hard work in the gym is the only way the muscle can be increased.

Weight training is not just the result you see in the mirror. Muscles support the skeleton protect internal organs, move the body, helps to maintain balance and helps to control metabolism. Stronger muscles to improve body functions. Strength is important for the aesthetics of body functions. Resistance training is really hard training, upgrading and improving structural integrity of the body.

The key to getting more intense and the quality not quantity. The aim is to break down muscle fibers so they can build. When the muscle rebuilds, it is stronger and more consistent. Rest the muscles 24-48 hours after your workout is important to the reconstruction process. Eating protein an hour after working out is a building block for muscle repair.

Make sure that security is used in weight training if the damage does not occur. Start slowly, but progress. proper form and technique is essential for safety.

Too many people get stuck at a lower resistance, while they could lift heavier and enjoy other benefits. A good question for a person to ask is: "Could I have lifted more weight, and I would have done with good form?" On an intensity scale of one to ten, a beginner is five. An experienced trainer weight should be able to reach eight and sometimes ten. Ten to fail. You will not reach failure for each workout, but you should try to be nice to after reaching a level ten. Do not compromise form.

efforts are producing results somewhat low, but difficult, the progressive resistance training for strength.

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Exercise - Can Inhibit Aging

In our efforts to the fountain of youth people have taken a new form of therapy, Anti-Aging Clinics. Here you will get injections of growth hormone, HGH and injections of nutritional supplements, however, a simple and perhaps this is changing the diet and exercise.

Strength training has been shown to help the body naturally produces HGH. The more you practice the more your body produces HGH. Strength training is to take some specific exercises to strengthen muscles. You can do this by using 20 minutes per day 3 times a week at your local gym or fitness center. Or if you have simple equipment you can do at home. Just some simple squats can stimulate the body to produce HGH and help you lose weight. It will take about 24-48 hours to build the body for HGH.

Research has found that for every hour of training your body produces $ 10,000 worth of chemicals charities in need. This means that some simple to use, you do not even need to go to Anti Aging Clinic chemicals the body produces naturally.

Try to train the force on a regular basis. And to get the HGH you will also improve bone mass and get more oxygen to tissues and organs. This will help them function better. You'll feel better when you lose that way too. That's what HGH injections at the clinic to fight against aging will do for you. But nothing beats the natural treatment that your body can do for you.

So instead of jumping on the bandwagon and lead to the nearest clinic to fight against aging, take a break and let your body do naturally. Strength training combined with a diet goes a long way towards achieving your goal, not just a beautiful body, but also very probably extend your life.

And try to adjust your exercise for a healthy diet with more fruits, especially fruits and whole grains. Try adding a little fish in their diet (not shellfish) to make a complete diet. Cut red meat, salt, fat and refined sugar you'll find your body will reward as you feel better and have more energy. This change in diet combined with strength exercises also help you lose and keep off the kilos.

You can also add natural supplements to your diet to ensure you get enough essential nutrients. These, when taken at an appropriate level also help the fight against the aging process.

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Exercise - Definitions and Benefits

The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. In addition, it can help fight depression as well as promote improved stress management.

To maximize your overall health benefits, experts typically recommend that you perform 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, you can also achieve significant health benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you are just beginning an exercise program, starting at a slow pace with low-impact activities such as walking or swimming will allow you to improve your physical fitness level while safeguarding you from unwanted overuse injuries and burnout. Once you get in better shape, you can gradually integrate more strenuous and varied activities into your routine.

Positive Impact of Physical Activity
According to the U.S. Surgeon General, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Further, regular exercise effectively:

Reduces the risk of dying from heart disease.

Reduces the risk of developing diabetes.

Reduces the risk of developing high blood pressure.

Helps reduce blood pressure in people who already Have high blood pressure.

Reduces the risk of developing colon cancer.

Reduces feelings of depression and anxiety.

Helps control weight.

Helps build and maintain healthy bones, muscles, and joints.

Helps older adults become stronger and better able to move about without falling.

Promotes psychological well-being.

The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.

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Exercise - Can Prevent Stress

Although exercise is perhaps not the most exciting word in your vocabulary, it is sure of a word with many advantages. Participates in the daily work will not only make you healthier in general, but it can also mitigate the effects of stress on your body.

Think times have you heard someone say "the doctor says it's stress." Generally, people will laugh it out and said that the doctors say that when you do not know the real answer or diagnosis. The truth is that too

much stress play a role in many diseases.

To help boost your immune system and reduce your stress level as well, try exercise, as movement is the key word here. Flexion, extension, outreach and walking. There is really no need to buy expensive equipment or, as may be applied

more movement into your daily life and benefits.

If you like aerobic exercise, you should take a partner and an explosion in which one of the basic aerobic videos. Or you can go for a walk and spend time together. As you may have heard, walking really is the best overall result of exercise you can do for your health. As a couple of time and walking shoes, you'll be fine.

When you go through your daily activities, make it a point to walk a bit 'farther, bend down and pick up something without a pick up stick or moving the item to you in the foot. When you sit, you should also do something simple and quickly extends the neck and shoulders.

If you like sitting watching television, you should consider buying a jogging board. These padded boards make running, jumping, or walking in place less stressful on the knees and joints. They are easy to store as well and also very portable.

In view of many people jogging boards are the best pieces of equipment you can buy. They are also much less expensive than treadmills and stationary bikes cumbersome.

There are several exercises you can do to help eliminate the stress in your life. Walking is by far the best because it is easy to lose yourself and your difficulties walking. Although it is just around the corner, walking can do wonders for the health and stress.

If you have a lot of stress in your life, you may consider a gym. Working out of headquarters in the sauna is also a good way to relieve tension. If your gym has a pool, you can find swimming to be very beneficial as well, because it helps you relax.

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10 Tips to Get Fit for Women

Would you be female fitness? Or are you a fitness woman but would it work? Here are 7 tips on how to become a female fitness effectively:

1. Get a program that suits you best. Every woman is different fitness. You may have surgical history where a program may not be appropriate for you. Always consult a qualified trainer to make sure the fitness program will not hurt you. If the training program, there is nothing for you, there will be a cause of frustration and injuries.

2. Set realistic goals. Would not you be frustrated if you set your mind in the shape of months? Make sure the body you prefer in a period is feasible and realistic. The program must also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily life. This will help you know what the program is satisfactory. And when a program is reached, so that you can set realistic goals and deadlines.

3. Exercises should work on parts of the body where muscles are. The reason is most of all, when you develop muscles, you burn more calories and therefore reduce fat in the body. multi-joint exercises and weight lifting are recommended. Find out what exercises work to certain parts of your body. multi-joint exercises are also said to be effective but time saving.

4. No systematic work on the muscles. The muscles must work harder time. To repeat the same series of exercises and same weight without getting your muscles to work harder does not give satisfactory results. You can save your daily results and make the progression based on historical data. daily log also motivates you because you are able to track how far you go. It builds confidence since there is no written proof that something had happened.

5. Perform a series of exercises of 10 repetitions. Each question has been made is called a recurrence. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the more they work, the more they become. To check if there is a lot of momentum lifting, see if the arm is floating. If the arm does not float, so it is very dynamic.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to maintain motivation and progress. Doing this will help prevent boredom and loss of physical and mental energy.

7. Motivated! The best way to maintain the energy levels of trainees is to provide healthy competition and allow them to get a sense of control. The takeover is the property sense that everyone gets a role in the implementation of a program. To do this, you must also be consistent to demonstrate your skills.

Not all programs work for all types of people. No training is best for everyone. But you learn from people with experience. Learn to recognize the blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that many programs work for you.

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10 Tips for success Get Fit For Life More

Getting in shape is in the minds of many people. However, many people are not consistent and fail in the first three months of exercise program. But if it becomes a habit and stick to it, something magical occurs within four months. You are now the expected results and likely will continue the exercise program.

Here is a simple 10 tips to help you succeed in your fitness.

1. Move. Resolve to be active in various sports on a regular basis to develop strength, cardiovascular capacity and flexibility.

2. Prime the pump. Willingness to participate in physical activities that involve large muscle groups of the body.

3. Let your muscles do not work. They decide to carry the weight or the use of sustainable exercises, demanding and challenging your muscles.

4. Easy. Resolution of a stretch on a regular basis - before and after or during exercise. Remember to move your muscles through a full range of motion on a regular basis.

5. Win a losing game. Resolve to keep your weight at an appropriate level. If you want to lose weight, usually followed is to eat less and move more (and reasonably).

6. Watch what you eat. Decide to adopt a healthy diet. Good nutrition equals good health. Good nutrition is to give your body the necessary nutrients in appropriate amounts.

7. Chill Out. Willingness to take questions about your life in perspective. Know what factors you can and can not control in your life. Do not "stress" of things beyond your control. See change as an opportunity not a threat.

8. Get plenty of rest. Resolve to get enough sleep. The basic guidelines on how much sleep you need is what makes you feel fresh, alert and in relatively good mood the next day. Sleep can relax and restore your body - both physically and mentally.

9. Concentrate on the task at hand. Will take the time to exercise on a regular basis. Consistency delivers results. Focus on the muscle you are exercising. Do not just go through the motions.

10. Keep in mind that "is no free lunch." Discover the commitment to good life choices. For example, do not smoke. To maintain an adequate body fat. Avoid using the latest fads and fitness diet, magic potions and exercise gadgets that seems too good to be true (they always are).

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Fitness and Beauty

Health is wealth. By being physically fit, he can make a person lean air both inside and outside.

Only one person can make such a run or walk in the morning, play basketball or any other sport with friends but if someone wants to have muscles and look thin, the best thing to do would be register and training in a gym.

Like any medication, consult your doctor before undergoing any form of exercise.

Exercise is beneficial because it helps maintain and improve the health of a variety of diseases and premature death. It also makes a person feel happier and increases self-esteem prevent them from falling into depression or anxiety. It has also shown that a person with active lifestyle live longer than a person who is not.

The exercise plan should have the training exercises and cardiovascular fitness. This helps burn calories and increase the proportion of fat metabolism and increase muscle gain or lose weight.

A person who has never worked before should do it gradually. Doing too much for the first time can make a sweater or a muscle injury to worsen. The resistance was not built in a day and do it repeatedly will surely be a person.

By focusing on certain body part, you can help us improve. A good example is go to the gym and doing a workout more often in a particular area, such as the abs can give one of the compression of the chest.

But beauty is not just having muscles which is what people see. It is also to improve their beauty.

Here are some things you can do everyday to stay beautiful and healthy

· read books and other reading material more often to keep a sharp mind like working out keeps the body fit.

• The work regardless of gender, it is stressful. We can reduce this by taking the time to do something special that is in a hot bath, shopping or watching a movie. Studies have shown that relief and assistance in finding haggardly.

· The pollution is something that people can not control because the extent of the problem. When you leave, you better put some form of protection such as beauty products that contain antioxidants, which protect the skin from damage. There are also other beauty products available and choosing the right half of a dermatologist can help people.

• A different way to stay healthy is to give some of the defects. Most people smoke and drink. Smoking has been shown to cause lung cancer and other diseases and problems of women in labor. excessive drinking has also been shown to do the same.

• For those who do not smoke, it is best to stay away from people who do since studies have shown that smokers are also at risk of developing cancer due to inhalation of secondhand smoke.

• Finally, you should always start the day with a positive attitude. Just as some studies have shown that exercise makes a person feel happy, smiling the same effect. A smile can go a long way and it is contagious in a positive way. It illuminates the day, not just one, but others as well.

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Can 30 Minute Workout Really Work

Interestingly, when I said it's easy for me [to get in shape], Shaun jumped into the conversation and said the force ...

"It is not easy. Not at all.'s Easy!"

And you know what? He was right.

It is not easy to get in shape. Eat better. Harder. You can set a plan in place. Rather, it is easy. It 'easy to make these small changes in your lifestyle. And the result, to create such an incredibly satisfying and rewarding change in your physique.

I said to Shaun, he was right. Building a better body and excellent physical condition is not easy.

What did our conversation was a little 'perspective on the subject. So when I decide I'm going to get in better shape, it is easy for me, because I know what to do. It 's the difference.

See, for most people, when they decide to enter their best way (if this is your first attempt or second, third or fourth), I do not know what to do. For this reason, for them is not easy.

"It's simple to make such small changes in your lifestyle. And therefore the creation of such an incredibly satisfying and rewarding changes in your physique. "As Shaun and I talked more, we found that there were many other things we had in common. Which was that we agree that most people tend to make this issue more complicated than it should be. And if people knew how simple changes they need to do to build a better body is much, much more people do.

So after dinner, I promised I would start by Shaun share my personal opinion on the construction of a leaner, healthier, more muscular body in our next newsletter. Help others to understand how each change in lifestyle is working, as well as training, diet of simplicity and strength of supplements can be really.

Therefore, I want to do is take you through a typical day for me. Specific examples to guide you through the way I am my own program for maximum growth. Basically, I'll show you how, when, and what I eat, the supplements I use and how to follow the plan year.

But before you start, there, I must say. There are many opportunities to gain size and muscle strength and build a sensational body, and in no way, I proclaim that my way is the only way. (Too much on his own admission "experts" to do already!) What I can honestly say that these techniques and tools is just what worked for me, year after year and continues to work for countless others. And if you follow them, at least four weeks, you will absolutely, positively achieve greater gains in strength and size and lose more body fat. Results, you can be damn proud. I promise you.

Are you ready? Great. Let's get started.

First of all, I can not underestimate the importance of planning. Before you even consider anything else, I'm always, always make sure I have the whole day planned in advance. I was not able to be something close to my success. In fact, when I go to my days, I notice that everyone seems out of control, the next day. And it is. (Maybe this has happened to you?) That's why I am getting about 15-20 minutes every night before going to sleep, and workout plan my day, cooking, writing, my main "To Dos" and as trivial as it sounds, pick up clothes to wear. I can not say how long the next day to this ritual during the night to save me. I bet that more than ten times.

"... When I'm not going to my day, I notice that everyone seems out of control, the next day." If you already have a good project, so you can certainly disagree. If not, then you might want to start tomorrow and accept this will lead to productive, fantastic. Remember, the only thing that separates those who succeed them, who have no ways. It 's easy to see that they follow good practice is much more likely to be successful, and those who follow a random, free-style habits, tend to be less successful. You get the point.

So now let's look more closely at exactly how to apply these techniques and tools at my new best maximum growth of the program (which by the way ... has been completely revised and updated with a full 8-week program new diet plans , fitness routines and even a section that provides explanations and photos of each exercise. It is at the printer now, and I have the intention to produce only 1,000 to start. So if you want to reserve your copy today, not to be outdone, please call us at 1-866-688-7679 and say who answers that you are a regular reader of real solutions and wish to reserve your copy of Volume 2 of maximum growth. As I said, there are only 1,000 copies printed, and as they are free all we ask is a measly $ 5 to pay the shipping costs, I think these are going fast. Do not get left behind. Call now. The number is. Even the call is free 1-866-688-7679 Or, click here and fill out your information online: the maximum growth).

Fortunately, a lot of planning "work" was already in my new book. We planned the date on which it should work. He emphasized what the body parts to train. We also plan to monitor the number of sets, reps and rest time for each workout. On top of that, we had seven full sample meals for breakfast, the meal pre-and post-training night, so you can easily assemble your eating plan every day.

Believe me, when you look at how much of the conjecture, we set aside to build muscle and gain strength test with the maximum growth program, you'll realize it does not go much better than that. In fact, if someone had offered me a program like this when I started, I paid a few hundred dollars for it, easily.

(It seems to me that nobody really wants to help more ... I just want to buy supplements, shake your hand, say "good luck" and send your way. I do not agree with this approach. I think it's much more important give the plan a route and all the little help that can help you achieve your goals. I honestly do not people care).

Anyway, back to how to put it all together with the program of the high growth track to build my best body:

Once I planned my resume regular weights, I move to my nutrition plan. From the first to the last meal, including supplements you take and how much water I have the intention to drink. Leaving nothing to chance, and therefore usually fall on the right path every day. I found more to follow their plan, the faster you achieve your goals. There really is no turning back. They also gave me blank pages daily meals here, so you can print copies and use them to plan and write your meals each day.

If you read The fastest growing program, you will find my total calories are slightly higher than the examples section that provide meals. This is because I weigh about 220 kg, and the examples I am the person 175-lb. It may weigh more or less than this, then you need to calculate the daily calorie and protein needs of the desired weight. When you do this, it is quite easy to plan your meals.

Or, you can see the daily sample meal plans that have provided for you. From here you can choose the dishes closer to his portraits of some foods and then adjust the size of rations to meet their needs for protein and calories. If you have trouble finding how to do it, I encourage you to give us a call (anytime), and one of our friends, the trained fitness experts will be happy to help. You can reach us 8:00 to 6:00 p.m., Monday through Friday (MST). If you do not answer the call, please leave a message and call you immediately. Our number is 1-866-688-7679.

Now that I wrote the food that I have the intention to eat the next day, I'm about 50% done with my schedule. Then I prepare the food, I eat. Since tomorrow is a busy day for me (and I have a working lunch), I have the intention to eat two meals of whole foods and three nutrition shakes ... I'll have to make meals in advance. After preparing my sandwich on pita bread with tuna and put my cooked brown rice in a Tupperware container, I take the rest of my fruit, bottled water, supplements and put in my bag to take to work with me tomorrow. Always recheck my Add event to ensure there were enough extras for me all last week. (If you do not have a case, I encourage you to get one. They are very cheap and very easy to use. You can buy online a case WebVitamins.com pocket.)

Since usually train in the morning, I like most of my breakfast foods like oatmeal and spices as the sweetener Splenda ®, to work, because that's what I eat after a morning workout. They are also regarded as an extraordinary container of Eat-Smart (my favorite meal replacement shake) in the office too, so I have to lug back and forth from home and work at home. This can be annoying.

Now that I wrote my goal weight for my next workout, written and prepared meals I plan to eat tomorrow, do I get the supplements I use, the last thing I do is prepare my clothes. When I workout in the morning, I make sure I have a comfortable T-shirt, a pair of jogging pants, socks and underwear and my tennis shoes and baseball cap posted. So I pack the clothes I wear to work in my gym bag. Finally, I am sure I have my iPod (headphones / digital music that helps keep my strength up while working in the wee hours of the morning), wallet, keys and mobile phone ... all packed and ready to go. After that, I go to bed. It is usually around 10:00 or 10:30 p.m.

"There is nothing important and refreshing as a glass of water first thing in the morning." The next morning, just as I do every day I wake up at 5:15, without hesitation, before getting dressed, I headed into the kitchen and poured a glass of water. There is nothing refreshing and important, that a glass of water first thing in the morning. In particular, taking into account the body has no food or liquid for about seven to eight hours. In general, most people would like to make coffee at this stage to help them "go." However, I do not think so. I think the coffee really takes the body's energy, instead of really giving you. As you know, when you drink coffee, the increase in energy takes about an hour until it disappears when you feel worse than you did before. This is called a "crash". I hate the way I feel.

This is why I helped to create and use supplements, but called extra energy. We have developed this all natural supplement Dr. Mark Tallon. It 'a very bright, he earned a doctorate in biochemistry. He also acts as advisor to Olympic athletes 'nutrition'. In addition, she Ironman triathlete. To say this guy is great, and fit, is an understatement.

He has made a working session with the natural body's ability to produce safe, sustainable energy. It works particularly well, both in the morning really revive, or during mid-day noon to avoid a fatal crash after lunch. Wonderful to use before the weight of the train. I think it clears my mind and my crank the intensity of training. This is useful when the train, like me, from 06:00 in the morning!

I take two pills of free time, full of energy with water on me (on an empty stomach). I turn back upstairs to my bedroom, dressing ... a farewell kiss to my wife and children (although they are still sleeping), take my gym bag and go to the gym.

Usually arrive at the gym a few minutes before 06:00 and after getting my iPod headphones with my favorite music, I'm ready to begin training six strong. Today I'll work on my chest, shoulders, biceps, triceps y. (See Exercises Click here for a detailed explanation and pictures of the demonstration of all exercises I do.)

Today, weight training workout should not last longer than my target time is 45 minutes. Although it is not my goal at the end in my program, it is important to keep a couple of minutes. After my workout, I sit on the bench and take a few minutes to register my last real game, and then do a quick look at my current weight and goal planning repetitions for each exercise. Today, everything was very close.

Remember, when you exercise, you can use the weight more or less than me. It does not matter much. The main thing is that you keep a constant record of the actual weight and representatives that you did and note the time you rest between sets. This way, you're sure to keep your intensity level and make the most of your time in the gym. I also use this time to write some notes on training. For example, today I noticed how many times my arms feel pumped. I got a great burn, and I was very strong. In fact, I must make a note for next time I took the chest, should I increase the weights used, since I reached a new maximum of six representatives in the day! It's all very important information for recording.

And it's for the fitness part of my day. Pretty simple, is not it? Not easy, but as you see in my new book, it is relatively easy to follow!

"... It 's absolutely, positively a better way to start the day that the intense, focused workout with weights." When I finished training early in the morning, usually around 6:50 and it's time to come into the office and focus on your nutrition. I must tell you, but you absolutely, positively a better way to start the day that the intense, focused workout with weights. When I go into my office, my mind has been updated and are ready for challenges.

As a result, the program of weight training, the strongest growth in the volume 2 means that I train weights four days a week. I followed the letter of the calendar (which is included in the new book as well). In fact, as I said, the closer I want to see faster results ... and more of my progress.

Ah yes, while this program does not mean do a little cardio workout if you want to, I encourage you to do the second day. On days when you do not have the weight of the train. Or, if you have time, you can still make my heart when you train with weights. But remember, never do cardio before weights or the day after you train your legs.

Incidentally, there's really no reason to do cardio exercise no more than three times during the week and a maximum of 30 minutes at a time. Nor does it will only hurt your muscle building progress.

Arrive at the office at 07:00, and the first thing you head for the kitchen to eat. But nothing makes a meal. Since I've just written, my body injection of various nutrients in order to recover and begin rebuilding new muscle. (Except that I have not eaten nine hours now, so I'm very hungry!) This time is called my "window." My muscles literally suck anything to feed them this way. Therefore, it is essential to combine the exercise after a meal in a special three to one ratio of carbohydrates, proteins.

I start making a move to Eat Smart-meal replacement. Simply combine 20 oz of water in a blender, add three ice cubes and two tablespoons of my Eat Smart-Base rounded formula. Then, because I'm having my favorite post-workout muscle Fruit Smoothie Move, add a package of strawberry flavored cheese in blender. Now, carbohydrates added, I can add a half cup of frozen strawberries. And last but not least, I can add two tablespoons of our extra lean mass of the building with orange flavor, Meta-CEL. Each serving of Meta-CEL provides an effective dose of creatine and D pinitol, two compounds that were shown in a recent study to increase the absorption and retention of creatine in the body. (Plus you have the creatine in the body, and the more you feel, the more likely to experience greater increases in muscle size and strength and to maintain for longer).

The reason I use orange because when mixed with strawberry flavor already in the blender, give it a fruity shake a bit like one of those frozen tropical fruit smoothies you on vacation in Mexico or Hawaii.

While mixing up my special muscle tremors, heat me a bowl of water in the microwave and add half cup old fashioned oats. After warmed up, I stir in two packets of sweetener Splenda. And now for my post-workout "meal, I have a cool, thick, rich nutrition shake ... and a bowl of complex, oats heart healthy ... in less than a minute . I call this practice. I have now gives me the perfect three to one ratio of carbohydrates to protein that is essential to provide my body the nutrients it needs to reach my specific goals. This "meals" will keep me happy for two and a half hours at least. Can I take a shower, get dressed and start my workday at 07:30

Between my first meal and second, I'm still drinking water from a large bottle I keep at my desk. It is very important to stay hydrated, especially since I've been training well (and plenty of water lost through transpiration).

At 10:00 I'm ready for my second meal. I take a look at my diet pita sandwich with tuna, brown rice, and half an apple "in writing. So I go back to the kitchen to eat it all. (I want to leave the documents with me to read while I eat. That way I can be more effective.) With this meal, I make sure to drink two large glasses of water as well.

I have a working lunch today, so I did not prepare anything in the kitchen for lunch. At 12:20, just my appointment 10 minutes earlier. We head for lunch at a favorite restaurant near the gold mine, called Blue Sky. I like this place because the servers, managers and the owner knows me very well. (Remember that the next time you go out to eat. Try to pick places where you can visit regularly and people can start to learn your eating habits.) I think it helps. A lot. They look at me like I'm crazy when I asked for egg whites and chicken extra, no butter. This is important because you do not want to miss being able to socialize and enjoy breakfast, lunch or dinner with your family, your friends or colleagues. It is easier to become familiar with the restaurants that will please address your "healthy" eating applications. If they do not, then I do not eat there anymore.

Today, like almost every day when I visit the blue sky, holding the pan Rambler. This dish consists of sliced ​​potatoes, diced chicken breast, egg white, topped with toasted pecans. It 's the perfect combination of complex carbohydrates, quality protein, essential fats, and (excluding nuts) also. Lunch, drink glass of iced tea and excellent package and a glass of water as well.

About 30 minutes after lunch, usually take two tablets of extra energy. So I'm sure it will not suffer crash in mid-day, "that no matter how hard you try, sometimes it seems inevitable. I do not always need this extra dose of energy, but I know a lot to do, and I'm going to work late. In addition to that, I still have a number of important meetings today, and I really want to be updated, clearly, and focus on them. Relay that to me and kept me going strong all day.

At 3:00 pm, I head to the kitchen to make a move Eat Smart nutrition. Only this time, I make a different flavor. See, it's good to eat smart: you can choose from a wide variety of flavors that you never get bored with them, as I did with black chocolate and vanilla from other shocks, I drank. This time I'll make a loaf of cinnamon-flavored shake. And another 50 grams of carbohydrates, I'll add a banana in the blender while mixing. Man, these disturbances are tasty. I know I'm a little biased, but they are almost too good if you ask me! Many people have emailed to say how much they love the taste of Eat-Smart and contains high quality ingredients such as fiber and flaxseed oil. It feels good because we worked very hard to develop a fantastic addition.

As you can see, it is important to nourish your body with protein, carbohydrates and essential fatty acids it needs. That's why I eat every two years and a half to three hours during the day.

At 17:30 I have what I call "snack". It's not really a full meal, and it is certainly more than a snack. It was not really part of the program, I have compiled for you, but I do it differently, because I know I'm going to go home from work about an hour to 90 minutes, and my wife, Julia ... Well, let's just say that the South and loves to cook. So even if I do not want to spoil a superb dinner, eat too much too soon, before dinner, I do not want to go home hungry. My meal snack consisting of a plate of cheese with low fat, fruit and overload with a spoonful of peanut butter Power Butter. This gives me the right amount of protein, carbohydrates and healthy fats. This type of meal to digest more slowly and that is why I do not feel so hungry when I get home, that keeps me from eating too much (which, if they ever come to visit and eat at my house, it's easy to do, and my wife wonderful kitchen).

I usually come home around 7:00 is when we dine with the family. Even my wife is an excellent cook, she is also very cautious about how our food is prepared. Even if it does not shut down our food in butter fat and unhealthy oils, she uses lots of spices and healthy oils to really make our food taste! In addition, one of our goals as parents is to help our children learn healthy eating habits early so they can live a healthier life, too. Julia always makes proteins is the center of our meal, whether chicken, fish or red meat. Tonight, she prepared her famous tuna steaks Wassabi fat-free mayonnaise. A dish of brown rice and asparagus accompanied the meal. (For meals Julia, you can read his regular column, by subscribing to our magazine for real solutions, or find them in the Lean System Nutrition Guide.)

Finally, at 9:30 pm, I have another jolt Eat Smart. Only this time, I can use less water than the label recommends, which is a creamy dessert. I use peanut butter chocolate taste of FIFA. This is my absolute favorite perfume, but in close second and cream cookies. After mixing with a spoon in a bowl, they leave in the freezer for about 10 minutes. Voila! It is instant desserts, I know it's good for me.

When I decide to Eat-Smart Nutrition shake pudding, drink a second portion of Meta-CEL, mix eight ounces of water. I always use a second dose of Meta-CEL to the days when the weight of the train, because I know that my body needs it (and use it!). Now, my Meta-CEL, I take a multivitamin and mineral formula (which he named GNC Mega Men).

"... There's nothing complicated about my training, my eating habits, or dietary supplements I take. There is no magic." Now it is almost 10:00, so I sit and read my notes from today and start my planning for tomorrow. The next day, but I will not be training, so I just need to plan my meals.

That's it! So I put all the pieces together to build the basis of the best of my body through genetics. It 'quite simple, and best of all, it worked well for me, and I'm sure it will work for you too!

As you can clearly see, nothing complicated about my training, my eating habits, or dietary supplements I take. There is no magic. To be honest, I would say most people do a lot more complicated than it should be. Now do not get me wrong, I'm not saying it's easy. I think it's rather simple. It is easy to follow a plan-as long as you have carefully thought out. The key is to be consistent and treat every day a step closer to achieving your ultimate goal. Put enough measures together, not only will you begin to feel better about yourself and the changes that you are able to do, but you'll certainly look better for ... as you probably increase the body's ability to build muscle mass, strength, personal power and confidence.

READ MORE - Can 30 Minute Workout Really Work

Is A 30 Minute Drive Really

If you talk to almost everyone who goes to the gym for training and ask them how long a good workout usually takes, they often respond with, "it takes a good hour to get into a good workout" or even, "If I do not spend 1 ½ to 2 hours in the gym, I do not get enough from my training."

Based on these kinds of typical responses, you can imagine the surprise of many of the same people seem to be when I tell them I do not drive for 30 minutes a day, but still get the kind of results they do! Many of them will not say that as you drive 30 minutes a day! How can you do get results?

The simple fact is that there are a lot of people who have busy schedules, for example, found that more than 30 minutes to devote to the exercise is absolutely impossible. It's not that they do not want to do, is simply not enough hours in a day to be in the gym for 1-2 hours at a time.

If there is a way to get an effective workout in 30 minutes, but then maybe I could spend half your lunch hour at the gym, and half to eat their lunch. This would be perfect, right? But is it really possible to do a workout in 30 minutes that give real results? The answer is yes, but you need some simple strategies to get there.

Here are some tips on how to exercise really work only 30 minutes a day.

For starters, you have a plan for each day. Note all the exercises you do for that day and write all the weight you want to use for each exercise. Note how many sets you do for each exercise and number of repetitions you do in each series.

Routines are divided body part. For example, Monday and Thursday makes the legs, arms and abdominals. Tuesday and Friday do chest, back and shoulders. This way, you only get half the parts of your body to work every day to reduce significantly over time in the gym.

Upon arrival at the gym, set up so many things that you can speed up, once you start, you can continue to move from one exercise to another without losing time to prepare the next piece equipment set up. This way, you can go through the Strait each year, without stopping, take 1-2 minutes rest, then just repeat until you finish all your games.

Avoid socializing. Although it is a friendly is ok, do not be distracted by a conversation with others in the gym. Remember, you only have so much time and spent 5 minutes talking and not moving is 5 minutes wasted. Explaining the people want to talk, you've got a bit 'of time and just can not stop what you're doing at the moment, or better yet, put your headphones before you start training, get a clue.

Always do your weight training and cardio separately. On days when you do not strength training, you can spend 30 minutes on the treadmill or stair climber. This way, you're still only working for 30 minutes. Combining the two means you have to spend more time in the gym and time in the gym is what you are trying to cut.

In short just remember to write a plan for each day, divided between them the body parts on different days, keep moving during your routine, not socialize, and do not do weights and cardio the same day and you will see great results in just 30 minutes a day.

READ MORE - Is A 30 Minute Drive Really