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Adam Feathers

So, our goal is not to play with our body weight all the time. It is not necessary to gain kilos and then follow an exhaustive diet to lose them. We are aiming at the prevention of all this. We are aiming at fighting our need for snacking ….before even comes!



How I could fight the need for snacking …..before even comes?

According to Lisa Eberly, MPH, RD, a nutrition specialist, the prevention may be achieved only when the person is aware of what it eats!


But what really means a “food consciousness?”

How we obtain a deep awareness of what we eat?

Btw, best pre workout supplements seem to play a key role on this!


Initially, what we have to understand is that, food should not be something that makes us feel guilty, but a process we enjoy, a care to ourselves towards our body and spirit! Food is not something forbidden or sinful, but a need of all living beings which could be very enjoyable and beneficial…..when it is done by the right way!

Adam Feathers Apr 4 '22 · Tags: weight, workout, hunger
Lexy Green

 5 Reasons Why Muscles Matter, to Women and Men | Psychology Today

We all know that if you want to improve your fitness, eat healthier, or just start a new routine, you must work hard to break the habits you've developed over the years.



It's Difficult To Get Started–How Here's To Make It Easier


Yet, how many times in our life have we started something, saw the results, then stopped doing what got us those results, finally failing? The next thing we know, we're back to our old behaviors, feeling guilty or ashamed about our failures.


Most people are resilient enough to try something a few times before giving up. However, few of us will give ourselves the chance to fail every time. What we come to fear and dread the most is the continual starting and stopping.


We just stop starting and give up at some point.


We've all heard that the best approach to start something is to "just do it," but what if the reason we quit and fail is because we didn't set ourselves up for success from the beginning?



The Secrets To A Great Start


Understanding what it takes to succeed is critical to getting off to a good start and finishing well.


As Benjamin Franklin famously stated,


"If you don't plan ahead of time, you're intending to fail."


Wouldn't it be fantastic to know what you'll be doing, the effects you'll receive from doing it, and the hazards you'll have to avoid before you start a new exercise routine?


The good news is that it is possible. Tracking your progress, inner or outside responsibility, and motivation are essential for success no matter what you're aiming to do.


So, how do you go about getting those items? One way–and, in our opinion, the greatest way–is to join the world's most powerful fitness community via the BodyFit Fitness App.



Find the Most Effective Way To Build Your Body

Building Muscle on Keto: A Complete Guide


It's critical to recognize that no two bodies are similar. As a result, you require a program that is tailored to your requirements and assists you in charting a course toward your objectives. You need a fitness regimen that is tailored to the person rather than a one-size-fits-all strategy.


Build Your Body will assist you in locating it. You can obtain fast recommendations to help you start whichever program makes the most sense for you with just a few clicks. Check out the tool and discover what insights it can provide, whether you're a seasoned exercise veteran or just starting started.


It provides recommendations and resources for training routines, nutrition, and supplements when you select your fitness objective to make getting started as simple as possible. There is no charge to use this knowledge collection.



What Supplements Can Do for You


If you're not familiar with supplements, you might believe they're solely for athletes or bodybuilders. However, supplements can be used by anybody and provide a number of advantages. Supplements for people who already follow a healthy diet and exercise routine are known as dietary supplements.


Whether you want to reduce weight, increase muscle, or have more energy, vitamins can help you achieve your goals.





Protein is the most popular exercise supplement, and with good reason. Amino acids are the building blocks of muscular development, and protein gives them. It also aids in faster recovery from exercises and muscular growth.


Protein can be found in a variety of formats, such as ready-to-drink smoothies, powders, and bars. It's now easier than ever to make sure your body is getting adequate nutrients.





A pre-workout pill is intended to boost your energy, endurance, and stamina throughout your workout. It allows you to work out for longer and achieve better results. Pre-workout is usually in powder form and should be taken 30 minutes before your exercise with water.





If you don't keep track of your food and vitamin consumption, you're likely to develop micronutrient deficiencies. Multivitamins are an excellent approach to fill up those gaps while also promoting general health, wellbeing, and immunity.


Amino acids are the building blocks of proteins.


BCAAs (Branched-Chain Amino Acids) and Amino Acids improve athletic performance and muscular health, allowing for faster recovery. Amino acids are available in powder form and should be ingested within 30 minutes of completing an exercise, or sipped throughout the day.


Starting a fitness regimen is difficult, but perhaps this post and the resources we provide will help you get started.



How to Lose Weight While Gaining Muscle


Contrary to common assumption, it is possible to increase muscle mass while simultaneously lowering body fat. Here's how to do it.


When it comes to increasing muscular tissue, many men's bodybuilding and fitness articles recommend bulking up. However, many women (and some men) have no desire to watch their weight rise while developing lean mass!


When it comes to increasing muscular tissue, many men's bodybuilding and fitness articles recommend bulking up. However, many women (and some men) have no desire to watch their weight rise while developing lean mass!


Yes, you may "recompose," or gain muscle while losing fat. But, to put it mildly, it's a challenge! To feed muscle growth, you must provide adequate calories in the form of protein, carbohydrates, and fats, dialing in each macronutrient to assist your body dip into fat reserves. However, a healthy diet isn't adequate on its own. You should also do a combination of weight training and high-intensity cardio to get the best effects.



1. Consume a Healthy Amount Of Calories


It's critical to locate your caloric "sweet spot" if you want to gain muscle while also burning fat. You need to eat enough calories to fuel muscle growth while also stimulating fat release from storage.


You're not on a diet, after all! You're attempting to build muscle while mostly burning stored fat. Someone who is going all out at the gym needs the right macronutrient balance and enough calories to fuel their muscle-building and fat-loss efforts.


2. Increase Your Protein Intake


Getting enough protein throughout the day, spread out evenly, helps prevent your muscle tissue from degradation. Your body recognizes that there is no need to break down muscle tissue to obtain amino acids when they are circulating about in your bloodstream.


So don't be scared to encourage people to eat more protein. Increase your protein intake to at least 1 gram per pound of body weight on a daily basis. Are you going all out at the gym or trying to get really lean? More, like 1.5 grams or more, may be beneficial.


Yup. Yes, you read that correctly. It may seem excessive, but new research shows that consuming five times the current daily protein requirement (0. 36 grams per pound of body weight) had no negative effects on body fat storage.


A high-protein diet has also been demonstrated to increase the amount of calories you burn throughout the day. The thermic impact of food refers to an increase in the amount of calories expended as a result of the digestion, absorption, and distribution of nutrients (TEF).



3. Reduce your carb intake.


You knew it was going to happen, didn't you? Yes, carbohydrates must be reduced—not totally, but to a point where they are effectively utilized. Consume the majority of your carbohydrates when they are most beneficial to you: two hours before and after your workout. The balance of your carbs should come from high-fiber veggies throughout the day. Vegetables will help you maintain a healthy level of energy while also preventing hunger.


Aim for 1.5 grams of carbohydrates per pound of body weight throughout the day as a starting point. Of course, the quantity of activity you get in a day has an impact. Consider lowering your carbohydrates to 0.75-1.0 gram per pound on non-training days.



4. Consume Healthy Fats


Too many people drastically limit their fat intake in an attempt to lose weight.


Fats are essential for maintaining proper cell structure and hormone levels, both of which are necessary for promoting muscle growth. They also contribute to your sensation of fullness.


Every day, aim to ingest roughly 0.5 grams of fat per pound of body weight. To receive the many benefits that diverse types of healthy fats have to offer, make sure you incorporate a range of sources.



5. Muscle gain, not fat loss, should be the goal of your workouts.


Spending a lot of time performing circuit training with small weights for high repetitions isn't the greatest way to grow muscle. Instead, concentrate on including complex activities like squats, deadlifts, presses, and rows into your workout. These techniques allow you to lift the greatest weight while also stimulating the most overall muscle mass, thus they should be the cornerstone of every workout. Concentrate on gradually increasing the weight you can utilize while aiming for 5-8 repetitions every set.


Higher-rep training can still be done, but only with a weight that is difficult to perform 15-20 repetitions with. It's best to combine heavy resistance exercise with high-repetition training for maximum muscular growth.



6. Cardio, not calories, should be used to burn fat.


Long periods of steady-state exercise are one of the most common blunders people make while attempting to lose weight. This helps you burn calories, but it can also put you in a caloric deficit, causing your body to burn muscle tissue rather than fat.


Instead, I propose high-intensity interval training (HIIT) as your primary type of cardio if you want to achieve a combination of leanness and muscle. Why? HIIT has been demonstrated to sustain muscle mass and even improve fat utilization as a source of energy. That's a winning formula!


HIIT is strenuous on the body, therefore don't do it every day. Do one to three workouts each week, with three being the absolute maximum. Scale back if you find that HIIT is draining your energy in the weight room.

Lexy Green Mar 22 '22 · Tags: fitness, fitness , health, workout
emelda girasol

Hay miles de formas de entrenar la resistencia . Siempre que trabaje duro y de manera segura, documente los resultados, permita suficiente tiempo de recuperación entre entrenamientos y luego entrene progresivamente, el entrenamiento de resistencia funcionará dentro de su dotación genética y hábitos de ingesta nutricional.


Con respecto a la parte superior del cuerpo, puede usar una variedad de herramientas y protocolos de sobrecarga para abordar los músculos de la parte superior del cuerpo: los pectorales, deltoides, dorsales, trapecios, bíceps, tríceps y otras estructuras musculares asociadas. Hay prensas de pecho, inclinadas y por encima de la cabeza, fondos, jalones, filas bajas y filas verticales, y una variedad de ejercicios directos de bíceps y tríceps usando barras, mancuernas y máquinas de carga de platos o selectores. Y estos se pueden hacer para repeticiones altas, medias y bajas, o una combinación de ellas, utilizando varios protocolos de sobrecarga.

Puede ser abrumador con tantas opciones. Entonces, aquí hay cinco rutinas infalibles para la parte superior del cuerpo que pueden ser parte de cualquier programa de fuerza, potencia, pérdida de peso y / o acondicionamiento físico general. Le prometo que si usa estas rutinas de manera constante, trabaja tan duro como puede y se recupera entre los entrenamientos, verá resultados garantizados.


Pautas generales de entrenamiento
  1. Complete el entrenamiento en el formato de orden de ejercicio que se indica (observe los ejemplos A y B). INSERTAR SUS OPCIONES DE EJERCICIO EN EL FORMULARIO DE ENTRENAMIENTO.
  2. Trabaje para lograr una sobrecarga muscular con una resistencia que se ajuste a las prescripciones de ejercicio (Rx) enumeradas.
  3. Registre la fecha de entrenamiento ("FECHA"), las resistencias ("WT") utilizadas y las repeticiones ("REPS") logradas para cada entrenamiento realizado.
  4. Intente progresar en cada entrenamiento en términos de hacer más repeticiones y / o usar más resistencia de acuerdo con la prescripción de ejercicio (Rx).
  5. La sección "NOTAS" en el formulario de entrenamiento: espacio para registrar la configuración del asiento / respaldo / asa de la máquina, el dispositivo utilizado (es decir, barra, mancuerna o máquina) u otra información pertinente que facilite la realización adecuada del ejercicio.
  6. Utilice la técnica de ejercicio adecuada y sea consciente de la seguridad. Use un observador en ciertos ejercicios y deténgase cuando no se pueda mantener una técnica de ejercicio segura.


Entrenamiento de la parte superior del cuerpo n. ° 1: 4 grandes a 3 rondas

Un entrenamiento de la parte superior del cuerpo que alterna los cuatro movimientos principales de múltiples articulaciones: empuje de pecho, remo / remo bajo, empuje por encima de la cabeza y jalón hacia abajo durante tres rondas, disminuyendo las repeticiones en cada ronda. Luego se abordan los tríceps y bíceps.


Detalles específicos:


  • Elija un empujón de pecho, remo / remo bajo, empuje por encima de la cabeza y jaloneo y haga cada uno para las tres rondas.
  • Descanse 1: 00-1: 30 entre ejercicios en cada ronda y 2: 00-3: 00 entre rondas.
  • Complete el entrenamiento con un ejercicio de tríceps y bíceps.
  • Todas las series realizadas hasta la fatiga muscular voluntaria.

Entrenamiento de la parte superior del cuerpo n. ° 2:14 - 8 circuitos

Un entrenamiento de la parte superior del cuerpo que alterna tres ejercicios diferentes de empujar y tirar en dos rondas: 12-16 repeticiones (promedio = 14) y 6-10 repeticiones (promedio = 8) hasta fatiga muscular volitiva con un descanso de 1:00 entre ejercicios y 2: 00 - 3:00 descanso entre rondas.


Detalles específicos:


  • Utilice los mismos tres ejercicios de empujar y tirar para ambas rondas.
  • Descanse 1:00 entre ejercicios en cada ronda.
  • Descansar 2:00 - 3:00 entre rondas.

Entrenamiento de la parte superior del cuerpo n. ° 3: empujar - tirar

Un entrenamiento de la parte superior del cuerpo de mayor repetición que alterna tres pares de ejercicios de empujar y tirar, luego se dirige a los bíceps y tríceps.


Detalles específicos:


  • Elija tres ejercicios diferentes de empujar y tirar cada uno para los primeros tres segmentos.
  • Haga tres series de cada ejercicio para el primer segmento y dos series de cada ejercicio para el segundo y tercer segmento.
  • Complete el entrenamiento alternando un ejercicio de tríceps y bíceps en dos series cada uno.
  • Todas las series se realizan con fatiga muscular voluntaria.

Entrenamiento de la parte superior del cuerpo n. ° 4: 3 strikes y out

Un entrenamiento de la parte superior del cuerpo que alterna tres ejercicios de empujar y tirar, luego aborda los tríceps y bíceps utilizando el protocolo de tres golpes y sobrecarga: tres series consecutivas para fatiga muscular volitiva con la misma resistencia y un descanso de: 30 entre series.


Detalles específicos:


  • Utilice tres ejercicios diferentes de empujar y tirar y cualquier ejercicio de tríceps y bíceps.
  • Utilice una resistencia que permita la fatiga muscular voluntaria en el rango de repeticiones de la primera serie. Registre el resultado (peso x repeticiones) en el espacio provisto.
  • Descanse exactamente: 30 y realice una segunda serie de fatiga muscular volitiva con la misma resistencia. Registre las repeticiones logradas en el "segundo" espacio provisto.
  • Descanse exactamente: 30 y realice una tercera serie de fatiga muscular volitiva con la misma resistencia. Registre las repeticiones logradas en el espacio "3er" provisto.
  • Se recomienda tener un compañero de entrenamiento para el tiempo de: 30 descanso entre ejercicios.
  • Descanso 2:00 - 3:00 entre ejercicios.

Entrenamiento de la parte superior del cuerpo n. ° 5: Ultimate Super Set

Un entrenamiento de la parte superior del cuerpo realizado en tres segmentos de súper series: empuje y jalón con el pecho, empuje y remo por encima de la cabeza, y press inclinado y otro jalón Se toma un descanso mínimo entre pares de ejercicios.


Detalles específicos:


  • Elija un empuje y jalón de pecho para el primer segmento (tres series cada uno), un empujón y una fila por encima de la cabeza para el segundo segmento (tres series cada uno) y un press inclinado y otro jalón para el tercer segmento (tres series cada uno).
  • Realice las series emparejadas alternando los ejercicios opuestos con un descanso mínimo entre ellos (es decir, empuje con el pecho x 8-12, inmediatamente al jalón x 8-12, inmediatamente al empuje con el pecho x MAX REPS, inmediatamente al jalón x MAX REPS, etc.) trabajando cada serie hasta la fatiga muscular voluntaria.
  • Utilice la misma resistencia para las tres series o reduzca la resistencia para la 2ª y 3ª serie MAX REPS si desea realizar más repeticiones.
  • Descanse a las 3:00 entre segmentos de superconjunto.

Mike Watts

Are you looking for information on how to reduce muscle soreness after a hard workout? If so, then you have come across the right article. There are a number of things that can happen after you exercise and you will want to know what to do in these instances. It is important to be able to continue to perform your exercises in the same manner as well so you do not wind up hurting yourself again.

Muscle soreness after a hard workout can occur for a number of reasons. If you have been inactive for a few days, then this is more likely to be the case. Your body may be lacking some nutrients and vitamins that are important to your muscle building process. You will want to make sure that you take these supplements before you go to bed or you will risk your muscles getting weak from not receiving the proper nutrients.

Another reason why you will have this condition after working out is because of what you have done the day before. If you have had a good workout then it is likely that you will not have had to deal with a lot of sleep deprivation. If you were unable to sleep then this can lead to your muscles not being able to heal properly or they might feel stiff. This can cause you to suffer from how to reduce muscle soreness after a hard workout as well as other ailments such as cramps and headaches.

The last thing you should know about how to reduce muscle soreness after a hard workout is how to properly warm up and cool down. You need to make sure that you do proper stretching exercises and that you take a rest after every two hours of exercise. This will help you avoid further injury to your muscles if you overwork them. In order for you to properly get rid of the soreness in your muscles you will also want to make sure that you drink adequate amounts of water and eat foods that are high in protein so that you can replenish your body with the proper nutrients.

Your diet is also very important when it comes to learning how to reduce muscle soreness after a hard workout. When you do intense workouts your body produces a lot of heat. This is a great way to promote muscle growth, but you have to watch out how much heat you produce. If you consume too much heat it will actually cause the muscles to hurt more. Eating foods that contain natural ingredients such as protein, complex carbohydrates, and healthy fats will help you prevent heat from reaching the muscles as well as promote better circulation.

As you can see there are many important factors that go into learning how to reduce muscle soreness after a hard workout. There is no one best answer. Each person has to figure out for themselves what works best for them. Remember, each person is different and what works well for one person may not be the best for you.

There are plenty of other resources online for how to reduce muscle soreness. I particularly enjoyed this article as it talks about a lot of different things you can do to bounce back after a tough workout. 

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