New learn Fitness

When you are looking for results, it is not enough just to train, realize his daily program week after week. Bodybuilding, fitness sports are ungrateful given that more than half (50-70%) of your results will be determined by your diet.

Whether you are in phase of muscle gain or weight loss, dry it is your food, quantities, and that you make that will determine much of your results. Everyone has in mind carbohydrates, protein and fat, many linger on the nutritional values of foods but know that even before the composition of your food must monitor the quality of these.

We designed the ideal shopping list, varied to help you achieve your goals and break the traditional "chicken breast, rice, broccoli."

The best sources of carbohydrates

.Yam

.quinoa

.White rice

.Basmati rice

.thai rice

.Brown rice

.strawberry

.apple

.Oatmeal

.carrots

.beets

.Whole wheat bread

.Paste wholegrain

.lentils

The best sources of protein

.egg

.Chicken breast

.Turkey breast

.Steak 5% fat

.Fillet of veal

.game

.rabbit

.hake

.tuna

.wild salmon

.tilapia

.trout

.cod

.sole

.shrimp

.cod

.sardine

.Cheese 0%

.lentils

.White beans

Small sustainable changes can help you live a fitter life. By combining all these tips you can improve your life, your training and your health. It usually does not take much to successfully do better, but it must be adapted little and that you take full consciousness.

Use These tips to guide you

Incorporez Squat in your training

Nothing engages the posterior muscle chain (calves, glutes, hamstrings, lower back) as the squat. Besides being a muscle builder and do squats help maintain mobility, strengthen bones and connective tissues. This movement also imitates daily activities, such as bending over, picking up an object, sit ...

Enjoy maximum squats achieving complete amplitude and aim down even lower than the knees.

Regularly consume a protein source

Your meals should always contain a lean protein source. The protein is a must to protect against the loss of muscle mass and build, help boost metabolism, keep blood sugar stable and cut hunger. Aim for a minimum of 10 grams each snack and 20-30 grams in your main meals.

Pensez positifs

Restez sur la bonne voie en mettant votre énergie vers «je vais faire, je vais y arriver ...» plutôt que «je vais essayer, c'est trop dur ...». Restez concentré sur les choses positives qui vous entourent et que vous faites, et non pas sur les choses négatives qui abaissent votre moral et que vous pouvez éviter.

Trouvez un modèle, mentor

Trouvez-vous un model, un mentor, une personne sur laquelle vous pouvez compter pour vous aider, améliorer et surtout soutenir dans tous les moments. En plus de vous aider à garder la motivation, ils sont généralement les meilleurs critiques qui vous permettent d'avancer plus loin et vite. «Seul on va vite, ensemble on va plus loin».

Allow at least one full day off per week

Rest is essential for your body to rebuild itself after your intense training. During your training, your body undergoes extensive metabolic stress, it is necessary to offer a valve to decompress it and become more efficient.

Your development is at rest, while you sleep, let your body recover and not to the room D-Day

Eat Omega-3

Few nutrients are also good for health as the OMEGA-3 fatty acids. They can help to reduce joint pain, cardiovascular problems, inflammation and helps reduce body fat.

Many are sorely lacking in Omega-3 in their feeds, which are essential fatty acids, which means they are not naturally present in the body, they come from your diet.

Cook with garlic

Garlic is an excellent source of vitamin B6 as well as free radicals act as antioxidants. Start incorporate garlic in dishes you prepare. One of its advantages and enhance the flavor of your dishes.

Drink green tea

Certain morning, nothing beats a good cup of coffee, but the days when you are looking for something a little different opt for green tea. Green tea boosts metabolism, helps burn fat, drains your body provides excellent antioxidant protection and provides a slight increase in energy. Try to drink 2-3 cups a day for best results.

Remember that adding a few drops of lemon to your green tea, you accentuate its effects.

Practice yoga

You should know that the benefits of yoga beyond the carpet on which you practice. The combination of stretching, deep breathing and relaxation can produce a greater sense of calm. Yoga can help relieve pain in the lower back and lead to a deeper and restful sleep.

Get involved in a sport you love

Nothing more important than finding a sport you love. If we do not enjoy your sessions you will not succeed, no matter training. Practice in groups, with friends, appreciate your efforts and results. Try different sports, programs, training techniques until you find your true calling.

Lauren Ircik is a young athlete of 26 years, now weighing 61 kilos. Suffering from eating disorder until 2013, she weighed only 45 kilos. In the beginning she fought for many years to overcome this disorder. Then in 2013, she decided to go in the weight, allowing it to really change.

Today she defeated his problem, has gained more than 15 kilos and participates in numerous bodybuilding competitions as a professional athlete and trains five days a week.

Here is his bodybuilding program that allows him to win and keep his exceptional physique. it is important to note that consists of many super-set, which is very interesting to work the muscles intensely.

Monday: Legs

.A.1 Squat: 4 sets of 15 repetitions

.B.1 Squat jump: 4 sets of 12 repetitions

.A.2 Press: 4 sets of 15 reps

.B.2 Mounted on bench with dumbbell: 4 sets of 15 repetitions

.A.3 Deadlift legs stretched: 4 sets of 15 repetitions

.B.3 Slots with bust of rotation: 4 sets of 15 repetitions per leg

.Legacy extension: 4 sets of 15 reps

.Front slot: 4 sets of 20 repetitions

.Legs curl the pulley: 4 sets of 15 repetitions

.Cycling: 20 minutes moderate intensity

Tuesday: Biceps - Triceps

.Lying bar extension: 5 sets of 15 reps

.Seréés pump: 5 sets of 10 reps

.Extension pulley bar supination: 5 sets of 15 reps

.Dips: 5 sets to failure

.A.1 Curl inclined dumbbell: 5 sets of 12 repetitions

.B.1 supination Traction: 5 sets of 10 reps

.A.2 Curl dumbbell hammer: 5 sets of 12 repetitions

.B.2 Curl concentrated dumbbell: 5 sets of 12 reps per arm

.A.3 Curl the pulpit: 5 sets of 15 reps per arm

.B.3 Curl standing straight bar: 5 sets to failure

.Cardio: 10 sprints of 20 seconds with 20 seconds rest between each sprint

Wednesday: Back - Abs

.A.1 dumbbell Bird: 4 sets of 15 repetitions

.B.1 chest Circulation: 4 sets of 12 repetitions

.A.2 Bird dumbbell incline bench: 4 sets of 15 repetitions

.B.2 Rowing pronation bar on incline bench: 4 sets of 15 repetitions

.A.3 horizontal Circulation: 4 sets of 15 reps

.B.3 Rowing bar supination: 4 sets of 15 repetitions

.Lumbar Extension: 5 sets to failure

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 4: Legs

.A.1 heels standing Elevation: 5 sets of 25 repetitions

.B.1 lunges: 5 sets of 12 repetitions

.Press the Smith machine (guided bar): 5 sets of 15 reps

.Squat on one leg: 5 sets of 15 reps per leg

.Slot at the Smith machine: 5 sets of 15 reps per leg

.Machine squat: 4 sets of 10 repetitions

.Cycling: 20 minutes moderate intensity

Day 5: Shoulders - Abs

.A.1 Developed Arnold Dumbbell: 4 sets of 15 repetitions

.B.1 wide grip chin Circulation: 4 sets of 12 repetitions

.Dumbbell lateral elevation: 5 sets of 15 reps

.Developed arm standing dumbbell 1: 3 sets of 15 repetitions

.Dumbbell front elevation: 4 sets of 15 repetitions

.Peck-deck: 3 sets of 12 repetitions

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 6 and 7: Rest

Our advices :

.Always warm up before performing the exercises, make at least one series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.

.Your rest time between sets and exercises will be 75 seconds on average. If you want to increase the intensity further 60 seconds are sufficient.

.The exercises A1, B1 and A2, B2 are realized in super set. String together the two exercises (A and B) and then take a rest period of 1.15 minutes and try again.

Monday: Quadriceps + Buttocks

_________________________________________________________

Full squat                                                        6 x 15-20

_________________________________________________________

Leg press (feet tight)                                       4 x 20

_________________________________________________________

Slots reversed the guided bar                           3 x 10

_________________________________________________________

Machine Hack Squat                                         3 x 10

_________________________________________________________

Basin statement with bar                                  4 x 20

_________________________________________________________

Split Squat with dumbbells                                4 x 12

_________________________________________________________

Leg Extension                                                   5 x 20

_________________________________________________________

Squat to body weight                                         3 x max

_________________________________________________________

Adductor machine                                             3 x 20

We all start in bodybuilding. I offer a program that will let you start practicing bodybuilding gently.

The principle of this program is to start with full sessions, that is to say work the whole body in every session, but by varying the exercises with light weights. This program also allows to learn to do it correctly every movement.

We will do three sessions a week + 1 muscu cardio session to adjust according to his schedule.

Example of distribution:

Monday: Muscu

Tuesday: Rest

Wednesday: Muscu

Thursday: Rest

FRIDAY: Muscu

Saturday: Cardio

Sunday: Rest

For the cardio session, you can do 40 min bike / treadmill / elliptical or 1h pool 1h squash, again to choose according to their preferences, all of which is to spend at least 1 times week.

For weight training, it will work the entire body. We must therefore:

- 1 year Chest

- 1 year Back

- 1 year Biceps

- 1 year Triceps

- 1 year Abdos

- Leg 1 year

- 1 year Buttocks

For each exercise, we will 3 sets of 10 repetitions. We certainly do not charge by weight, in order of priority to learn to do the movements and avoid injury.

An exercise for every part we pick, while varying as much as possible in the week.

Examples of exercises:

Chest: Bench press, incline developed, Butterfly ...

Back: Draw horizontal, vertical draw ...

Biceps curl, biceps with dumbbells ...

Triceps: Movements with dumbbells, vis-à-vis pulley ...

Abs: bust Statement on carpet, abs machine ...

Legs: Squat, lunges, leg press, leg extension ...

Buttocks: carpet on pool Reading ...

There are many different guided machines to work each muscle, I would advise beginners to favor these guided machines to start anyway.

Then it is very important to learn the movement of the bench press and the squat, which are two of the most important and effective strength training exercises. Beware though: make show you the basic positioning and movement, and make sure every time!

Now, an example of weekly weight training program for beginners:

Using 3 x 10 x 30kg is 3 sets of 10 repetitions with a load of 30 kg

MONDAY

- Bench press: 3 x 10 x [vacuum down] - Squat: 3 x 10 x [vacuum down] - Horizontal Circulation: 3 x 10 x 10kg

- Printing of the pulley (biceps): 3 x 10 x 10kg

- Printing of the pulley (triceps): 3 x 10 x 10kg

- Bust Statement: 3 x 10

WEDNESDAY

- Pectoral machine: 3 x 10 x 15kg

- Lunges: 3 x 10

- Basin Statement: 3 x 10

- Vertical Circulation: 3 x 10 x 10kg

- Dumbbell Biceps: 3 x 10 x 3kg

- Triceps Dumbbell: 3 x 10 x 3kg

- Bust Statement: 3 x 10

FRIDAY

- Incline: 3 x 10 x [vacuum down] - Horizontal press: 3 x 10 x 30kg

- Back machine: 3 x 10 x 10kg

- Printing of the pulley (biceps): 3 x 10 x 10kg

- Printing of the pulley (triceps): 3 x 10 x 10kg

- Bust Statement: 3 x 10

SATURDAY

40 minutes of elliptical

=> Take between 2-3 minutes rest between sets

I advise to follow this program at least two months. Gradually increasing the charges once you master the different movements

A lifter reader question: Marlene, who wonders whether the physical muscled women are completely natural: "I admire these American plastic, among others Julie Bonnett, Andreia Brazier ... 

There are not that of the US ' Also, I read your article about Nathalie Wall, she has a beautiful body too, a little less muscular however. 

So the question I ask myself is how they, I mean the first two, they are to have such a physical? Apart from training muscu. 

My boyfriend makes the muscu, autodidact and at home for over 20 years, said it is not possible of course, they take stuff, style proteins, steroids etc ... So, he broke all my dreams ...

 So I would like your opinion because I love their very dry and very muscular physical while remaining feminine like no bodybuildeuses. I you my links where there are their photos, but in google, you can find them. "

My answer

Hi Marlene,

Both girls probably take protein powder and other food supplements (glutamine, BCAA, creatine etc.), but all these products are legal and findable in all stores of supplements for athletes.

Their physical can not be explained by taking these supplements (which are, as their name suggests, as supplements).

They created their muscular physique in training with heavy weights and eating optimally to gain muscle. We must first regular mechanical stimulus (= muscu) coupled with sufficient evidence "construction" (= suitable diet) to build / maintain muscle mass.

One could of course say that it is also their genetic. Like the male participants who are more muscular at least according to their morphological type, it is exactly the same for women. Some women still tend to be rather thin while others take more volume for the same type of workout. It's true. (My article How to explain the physical differences between sports?)

But mostly, they have the physical that they have because they have trained super hard for many years. I think at 80%, they have their physical training and diet. The 20% factor 'influencers' remaining 15% are probably favorable genetic and 5% of dietary supplements "boost".

Note that like everyone else, they can not all the time on top. They have periods "off season" (out of competition), where they are fat. Very dry physics is not healthy for the female body (causing lack of rules and infertility).

Here, for example Andreia Brazier in the off-season on the right picture:

To avoid losing breasts dry period, you will notice that these fitness models often have breast implants, sometimes quite huge. When one does 15% body fat, it is very difficult to do naturally a cap A. Also, a key element to enhance the physical "dry": the tan (UV or spray tanning carcinogenic color "brick" ).

As for taking steroids, which would constitute the real doping, I do not think it is. Taking steroids is very visible on the face, and especially the years. You can include watching this transformation of a transsexual man (= women who took hormone therapy to become a man). You notice that her face was wider and there is a kind of thickening of the jaw. We find the same kind of apparent signs among bodybuildeuses doped.

You will notice that the transsexual said she took the flop, while bodybuildeuses doped gain muscle size.
So even with male hormones, muscles do not grow on their own, and it is undeniable that bodybuildeuses train extremely hard. Without training and proper nutrition, it would become as inactive men and would develop a small paunch.
In the same vein, it is also the very unique case of this athlete, Caster Semenya, who she was "naturally doped" because born hermaphrodite.
She had to take treatment to reduce its testosterone level in order to continue competing in women. It is found small changes in its physical size is greater, the narrowest jaw.

Conclusion: no, the two girls you admire probably do not take steroids, and even if it did, the muscles grow really, really not alone, it takes years of heavy workouts. Your boyfriend is probably a little jealous of not being as muscular ...