10 tips for stubborn muscles

We all have at least one muscular group that responds harder to the training and is behind. Genetics play an important role, but for any problem there is a solution.

The tips are for the advanced, over 3-5 years of training. Here are 10 tips, in an unspecified order, to progress to a stubborn muscle group, but also to add new earnings in general.

1. Accent the eccentric, negative part to all exercises for the target muscle. I suggest a 4/1 / x tempo, in which you lower the weight in 4s, pause 1s in the middle of the descent and then explode on the positive side.

2. Train the stubborn muscle 2 times a week, workout is normal, intensity and volume, the other, lighter, about half the normal volume. Make sure you have at least two breaks between the two exercises.

3. Work the target muscle at the beginning of the workout at least once a week. That is how we apply the principle of priority, and the muscle in question will benefit from the most energy we can give it to a workout. Choose the right moment when you are physically and mentally prepared for it.

4. Varies the training schedule. You can not always practice the same exercises, series, weights, repetitions. Varies exercise, weights, number of repetitions, angles, sockets, breaks between turns, intensity.

5. Try to sleep a little longer in the night before and after training. Thus, the body will benefit from more recovery and growth time.

6. Increases the number of calories in quality foods on the day of training of the group left behind. Increases carbohydrates by 25-50 g at the table before and after training. You need more nutrients to train you harder and restore you more efficiently.

7. During training, take a beverage shake containing 10 g of glutamine, 10 g of BCAA, 3 g of beta-alanine and 3 g of creatine. Feed the machine!

8. If you do not train with a partner, try to take one to the training of a stubborn group. Not only can alpha xr he or she give you verbal reasoning, but it can help you make repetitions to reach complete exhaustion, which you can not do alone.

9. Use the view to create a stronger connection between mind and muscle. When you train a non-stimulating group, try to create an intense connection with the muscle for each repeat of the series. Simply picking up the weight from point A to point B is not enough. You have to visualize exactly how you want the muscle to look, how to feel, how the series will go before physically doing them.

10. Use therapeutic methods, such as deep massage, for the target muscle. Thus, you can increase your blood and nutrient irrigation in the area and open the fascia, the membrane that bears the muscle. Recovery will be improved and will increase the muscle growth potential.

If I were to name one thing to put it first, as a priority, it would be patience. Only if you are conscientious, constantly, pull hard, use a smart plan and patience, then you will see the improvements you are looking for.

Training with powerbags

The power bag, or powerbag, is a bag that can be of different sizes and weights, and is also provided with handles to increase the variety it can be used. It has a durable outer surface and soft inside. Usually the inside is sand sandwiched in different materials, giving the weight of the bag. There are also such bags filled with weight liquids.

This fitness tool brings in addition to dumbbells and weightlifting the development of balance and the improvement of stabilization skills . Because the filling is not fixed, it moves inside the bag from one side to the other, the body must alpha titan testo balance constantly, causing the muscles to contract sharply. So there are also small, stabilizing muscles that are often neglected in classical exercise in the gym. The best part is that by involving these muscles stabilizers strengthen the spine and aritculations, avoiding injuries.

Below are 4 exercises made with power bags that will take your training to the next level, bringing variety and new moves.

1. Genuflexes with bounce
An exercise that focuses on the legs. Helps develop their power and increase abdominal strength.

Execution : Put the powerbag on your back, and hold it. Leave yourself in a deep bow, and then get up explosively by breaking the soles of the ground. Land on the peaks then put the heels on the ground and let it go directly into another deep groove of jumping again. Repeat to reach the desired number of reps. Do 20 such squats at each set. Make 3 sets with a 60 second break between them.

2. Shot
This exercise imitates the snare made with the dumbbell , but it’s a little easier to do with a bag of force.

Execution : You start in a position of generosity. Hold your handbag in front of you at the tibia level. Stand up and pull the bag to the chest; after it reaches the chest level, without stopping the movement directly above its head, in an explosive and continuous motion. Maintain one second of the bag over your head and take it lightly to the starting position, then repeat. Make 3 sets of 10 reps with 60 seconds break between sets.

3. Fanders with the power bag in the back
An exercise for the legs and the median area.

Execution : Stand up and put the bag on the shoulders, holding the handle. Do it in front of you. Do the fanders alternating their legs and walking. Do 20 steps (10 feet each). 3 sets with 60 seconds pause.

4. Russian shouts with a force bag
An exercise that will fire your abdominal area. Especially skewed muscles will work intensely to perform this exercise.

Execution : Hold your bottom and hold your sack to the chest. Grab the sack and rotate your trunk from one side to the other and move the bag. The easiest option is to keep your feet on the ground and the harder option is to keep them in the air. Rotate 30 seconds, this is a set. Make 3 sets with 60 seconds pause.

Powerbags are great tools to diversify your workouts and add functionality. Use bags of a weight appropriate to your level of physical training. The exercises above are just a few examples. Much can be done, the power bags being very versatile.

The ideal raw egg for mass gain?

Eggs are an important source of protein for athletes . It is a complete food that will have multiple health benefits.

If you want to gain weight , there are no faster ways than eating eggs, and watch out for raw eggs .

The raw egg to accelerate its weight gain?
Eggs have a lot of potential . Their nutritional value far exceeds that of most other foods.

In addition to being a very good source of protein , eggs also have vitamin D in its natural form. They also contain a lot of B vitamins, iron, folic acid and vitamin B12 .

However, it should be noted that keto plus premier all these elements are reduced by half because of cooking. If you want to enjoy all these benefits, it is best to eat the egg when it is raw .

Quick mass gain: instructions for use
Raw eggs can be eaten for a long time. But the best time to consume it during the day is in the morning at breakfast . You can very well drink it every morning.

The recipe is simple : a 1/2 glass of milk, 2 raw eggs, 1 banana and 1 cs of peanut butter in a blender and the trick will be played. You accompany him with food light enough to avoid eating too many calories and you will have a diet worthy of a real sportsman.

If you are a beginner , this recipe will help you adapt your taste buds to the taste of the raw egg. The banana will bring you a good dose of carbohydrate and mask at the same time, slightly, the consistency of the egg white.

What are the benefits of raw eggs?
Raw eggs have incredible health benefits. They help eliminate toxins produced by the body and therefore fat also at the same time.

White, despite its viscosity, is the favorite part of athletes. Indeed, albumin is excellent for muscle fibers. In addition, it contains no fat or cholesterol and is also very low in calories, only 52 kcal.

Egg yolks are much richer in nutrients. Zinc, choline, lutein, omega-3, vitamin D globally make up the yolk .

White and yellow complement each other to be beneficial to the muscles .

Is there a danger in consuming a raw egg?
Cooking gives the egg many benefits too. The raw egg is indigestible and cooking helps it to be better for the body.

Also, according to a scientific study, one in 10,000 eggs, or 4.5 million eggs per year, is contaminated with Salmonella enteridis . Consumption of this infected, raw egg can cause nausea, diarrhea and even kidney disease. Nearly 500 people die each year from a complication due to this bacteria.

If you follow a diet based on raw eggs , you will have to pay close attention to egg hygiene.

Winners of the contest Mr. Olympia from 1985 to 2018

MEaster Olympia is the most significant international bodybuilding competition held under the auspices of the International Federation of Bodybuilding (IFBB).

In 1984, the main winner of the competition was Lee Haney. His body was so prominent that no one doubted his victory. As it turned out – Lee Haney was to become “Mr. Olympia” 7 more times!

In 1992, the absolute champion of the tournament announces his retirement from the competition. Therefore, the main struggle erupted between two mighty athletes – Kevin Levron and Dorian Yats. The latter turned out to be the best, he took the main prize, which he could “bring” to 1997, inclusive.

Then came the era of Coleman. Ronnie supreme 500 male enhancement is the winner of 8 victories in the Mr. Olympia competition (1998-2005) and 26 victories in total, as a professional IFBB bodybuilder.

Coleman graduated from Grambling American State University (GSU) in 1986 with a degree in accounting, while studying Ronnie played football for the university team.

It is worth mentioning Jay Cutler, who is a four-time “Mr. Olympia.” In addition, he is the only bodybuilder in the history of the IFBB who regained the title of Mr. Olympia after a defeat (in 2008 from Dexter Jackson).

Since 2011, the Olympia podium in the hands of Phil Heath. In the absence of Jay Cutler – “white hope” on Olympia “there are no real contenders for the title of the winner with a light skin color.

Pre-fatigue: yes or no?

With mong all the training techniques prior exhaustion stands out primarily for its popularity. This method applies almost every literate athlete. Its importance is beyond doubt, but many bodybuilders are still not familiar with the basic principles of prior fatigue. They only unsuccessfully copy the general scheme using isolated movements. In fact, the essence of the methodology is much deeper.

What is the preamble for?

During the training, the following picture is often observed: you perform a heavy basic movement and you cannot load the target muscle group. A prime example is the bench press with a barbell. So, for sure you are faced with a quick “delivery” of triceps, despite the fact that the chest almost did not work. There can be a thousand of such situations: when bent to a belt, the biceps surrenders quickly, or in squats with a deadlift, the extensors of the back are the first to fail.

In order for synergists – untargeted muscle groups that help to perform the movement, do not surrender ahead of time, you need to pre-tire your target muscle. For example, in front of the bench press, perform isolated information with dumbbells or in a crossover. As a result, the chest will get a good load and give up along with the triceps. The whole method of prevention is reduced to this seemingly banal scheme.

The use of prior fatigue allows you to load the muscle group in the basic movement several times more detailed than with the classical training. Of course, this will lead to an increase in the effectiveness of the training. Well, the last positive factor is the so-called power warm-up. Performing the bench press after the hands, will provide a good warming up of the chest muscles, and this will reduce the risk of injury.

Of the minuses can be noted a small working weight. A slightly tired chest will not have the usual strength characteristics. It is quite easy to find a pair of isolating and basic movements, and for any muscle group:

1) Chest: flattening hands in a crossover – bench press;
2) Shoulders: dumbbell lifts through the sides or in front of you – dumbbell press or barbell up;
3) Legs: bending or straightening in the machine – squats with a barbell;
4) Back: shrugs – craving for a belt.

But not everything is as wonderful as it seems at first glance. In order to boldly apply the method of prejudice, you should know about its main opponent – the classic training.

Method of subsequent fatigue

This method is associated with the classical training scheme. He assumes performance of basic exercise and only then isolated. That is, first you start the bench press, and then “finish off” the chest with streaks and reports. It would seem that there is good?

Firstly, only the subsequent fatigue allows you to work with submaximal weights, but the higher the weight, the greater the strength, and hence the entire effectiveness of one beast test the training. Speaking essentially, increasing working weights is one of the key factors in gaining muscle mass. Secondly, the basic movement always requires the extreme concentration of the athlete and good control over the exercise. Unfortunately, it is rather difficult to comply with such factors with an already tired muscle group. Another thing is when you set a heavy base load on “fresh” muscles.

However, the early delivery of the synergist muscles will not allow you to load the muscle in detail, and as a result, the stimulation to growth will be reduced. In general, everywhere there are pros and cons. But what to choose?

The combination of both techniques

In fact, it is most rational to combine both methods in one training. It may look something like this:
– basic movement;
– insulating movement;
– basic movement, etc.

In this embodiment, you get the so-called pair of exercises. On the one hand, the basic exercise is the first, and on the other, the second. As a result, you summarize both the pros and cons of both methods. The number of exercises in this case should be at least three, otherwise the whole principle loses its meaning. In addition, you can use supersets (super-series), during which one pair will use overwhelm, and the other – consistent fatigue.


In general, we see that the undoubted advantage of pre-exhaustion is a detailed study of the target muscle group. In addition, it insures us from injury. However, we do not get that treasured increase in strength, and as a result, the option of falling into a plateau is possible. Cons: lack of development of muscle coordination and the possibility of injury during the implementation of the basic exercises. In the author’s memory, there have been cases when an athlete who was carried away by pre-exultation dropped the barbell in the bench press.

That is why we recommend that you consciously approach the training. If you feel that the basic exercise is difficult for you to do, use the equipment. Yes, of course, in the end you get a mostly isolated load, but in return you can give everything 100% and not get injured.

Anyway, don’t use this method all the time. Alternate it with others, otherwise you risk falling into a plateau, but this is a completely different topic.

How many calories are there in mofongo?

348 calories per 100 grams of mofongo. The mofongo is a dish from Puerto Rico that is rather caloric. It is to be avoided if you are dieting or want to lose weight. Here’s all you need to know about the pros and cons of mofongo.

Nutritional value of mofongo
Mofongo spreads calories between 57% fat, 30% carbohydrate and 13% protein. It is therefore a dish rich in lipids, but which also contains some interesting proteins.

In addition, it contains an interesting proportion of vitamin A and vitamin C, covering almost 20% of the niwali keto necessary daily contributions. It also contains other important trace elements for daily nutrition such as iron, sodium, potassium and phosphorus.

Can we eat mofongo during a diet?
Mofongo includes many fats, most of animal origin. It should be consumed only very occasionally during a slimming diet. It is a dish heavy enough to digest that could therefore make a workout more difficult while providing little energy.

Mofongo contains fried pork rind. It is not a healthy dish. The saturated fatty acids it contains increase the risk of cardiovascular disease when consumed too frequently.

It is a gluten-free dish that can possibly be adapted for a vegetarian or vegan diet if the pork rind is removed.

Traditional mofongo recipe
4 green plantains
250 grams of pork rind
100 ml chicken broth
2 cloves garlic
a branch of thyme
cooking oil, salt and pepper
1 – Cut the bananas peeled into slices.
2 – Place in 100 mL chicken broth and boil with a pinch of salt for 5 minutes.
3 – Crush the garlic with the mortar with a little salt.
4 – Drain the bananas and fry them at 180 ° C for at least 5 minutes, until they are well colored.
5 – Add the fried bananas to the crushed garlic and form the most homogeneous paste possible.
6 – Fry the pork rind.
7 – Cut the diced rind and add it with thyme to the banana mixture.

Origin of mofongo
Mofongo is the traditional dish of Puerto Rican culture. It is mainly composed of plantains, fried rind and crushed garlic. Still not widespread in metropolitan France, it is nevertheless found in some West Indian or island kitchens.

Many variants of mofongo exist to adapt the dish according to the available products. It is especially possible to replace the rind with lean meat or seafood.

How many calories in the crepes?

The crepes are veal, rabbit or turkey meat that is wrapped in a pork strainer that is fat before cooking.

Combien de calories dans les crépinettes ?

This is very good and can perfectly adapt to a family kitchen especially that it is very quick to do. For those who follow a slimming diet on the other hand, it is not as obvious as that to know what is good or not for the line and for the efforts already provided. Explanations about the crepes and the diet.

The crepes is full of calories
The crepes is about 300 calories per 100 grams. That’s a lot of knowing that one serving equals 200 grams and the caloric intake a woman needs is 2,000 kcal a day and for a man 2,500 kcal a day. This is offset by the fact that the crepes fit perfectly into the main meals of the day. They can therefore be used as a main dish during the day.

How to integrate the crépinettes into a diet?
The crepinettes are caloric, but this is offset by the fact that it is full of protein which satiates quickly and is used during the main meals.

The best is to consume it at lunch and not at dinner. Cooking must be controlled and contain as little fat as possible to keep caloric intake low enough.

So prefer cooking in the oven rather than that in the pan that requires a little oil. But cooking with the pan may be appropriate if you know how to control the fat content. Avoid the sauces with thick cream, for example, because it brings a lot of fat and increases the caloric value of the dish.

Also be careful with the side dishes, use vegetables for a well balanced meal and finish with a fruit.

Crepinette and baked vegetables recipe
1 oxtail
1 beef cheek
8 potatoes
2 carrots
1 leek
pork strainer
1 clove of garlic
4 shallots
4 onions
4 bay leaves
4 sprigs of thyme
3 sprigs of parsley
1 celery stalk
12 cloves
30 cl of red wine
balsamic vinegar
peanut oil
1 – Fry the beef with oil over high heat.
2 – Peel the onions, carrots and clean the leek and celery.
4 – Punct the onions with cloves and add them to the beef.
5 – Cut the carrots, celery and leek coarsely.
6 – Stir in garlic, thyme, bay leaf and season.
7 – Mix with the beef, cover with water and let simmer for two hours.
8 – At the end of the 2 hours, recover the braising juice and cut the cheek and tail finely.
9 – Detail 4 pieces of pork strainer. Pour the beef mixture into each piece and fold. Place in a mold and reserve.
10 – Cook the potatoes with water.
11 – Meanwhile, make a sauce with red wine and 3 tbsp of balsamic vinegar which you will reduce to half over low heat and add braising juice.
12 – Put the crepes for 20 minutes at 180 °. Then serve all hot ingredients.

The crépinettes can perfectly fit into a slimming diet provided they do not cook with too much fat and do not accompany them with caloric foods.

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Endomorphous morphotype: how to build muscles?

Endomorphous morphotype: how to build muscles?

Instead of just trying to lose weight by dieting, have you ever thought about getting a little muscle in your body? In fact, bodybuilding is also a way to keep your body in good shape.

The program seems relatively simple. But you will need to make changes in your diet and be diligent during your workouts.

The mass gain of the endomorph
In fact, an endomorphous person can easily gain mass, which is advantageous for the muscu, because it is far from being skinny. This being the case, with the absence of training, you will quickly become obese (given the subcutaneous anti-adipose tissues stored). This obesity will first manifest at the level of your belly, which already has a rounded appearance.

The transformation of the endomorphous morphotype
Although mass gain is easy, it also requires you to train more fiercely. The first step will be to increase your stamina by running every day. You will be able to choose, either the morning, or the end of the afternoon, for that. Run a good fifteen minutes during the first 2 weeks. What sport then?

Continue with fitness exercises , such as abdominal work, pumps, and stationary bars. Do not forget to keep your body in order to burn excess calories faster.

Finally, when your body is used to these daily efforts, you will be able to go to the next level with HIIT (High Intensity Interval Training).

The principle is simple: submit your body to high intensity exercises (up to 4 min for each set of exercises – 30 min in all) . Recovery, meanwhile, can take just as long.

Diet during a diet for endomorph
Protein consumption should be avoided during your diet because you are already taking mass easily. For every meal, eat healthy with non-fat meat, stir-fries, starchy foods, fruit and lots of water. If you are a woman and you start HIIT , you do not have to work as hard as men. Limit yourself to just 20 minutes in total for the start of activities. You will increase the pace gradually.

By coupling diets and sports, you will see a strengthening of your muscles, from the first month. But it will take you about a quarter to see noticeable changes.

In theory, the diet and sports regime of the endomorphous morphotype seem easy to achieve .

Nevertheless, you need to pay more attention to what you eat and do more sports. The results are rarely palpable, from the first month. Certainly, your muscles will be strengthened, but it is only after 3 months that the effect before and after will be really significant.

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How to find a flat stomach at 35?

Man, woman, everyone can one day find themselves confronting this problem: an undesired roundness in the belly. Before the age of thirty, many young people have facilities to stay slim, as well as to lose weight. After thirty years, the deal changes noticeably and we sometimes realize that this little belly bounced seems decided to stay.

Fortunately, you have solutions to fix it!

Sheathing, better weapon for a flat stomach!
Indeed, if despite good habits, you can not get rid of your curves at the level of the lap belt, you will have to introduce the cladding to your training program. Doing sport regularly is already very good but with cladding exercises, you target a specific area. How to proceed ? To do it right, get a gym mat or a yoga mat.

You lie down on your stomach. The goal is to stand up, arms extended, resting on your hands and your feet / toes only. The body is straight and taut, like a board, too. You will feel your lap belt working hard to keep the position. Hold as long as possible. Each time, try to hold a little longer than before. You will see very quickly a result on your belly.

Bodybuilding is the fastest and most effective way to find a flat stomach, if your physical condition allows you. To put this solution into practice, two choices are available to you: take a subscription in the room or invest in appliances for the home. The first option offers you a real advantage: the personalized support but know that even by doing bodybuilding at home, there are sports coaches on the internet to help you find the exercises and cadence best suited to your case and your body. goal.

Watch out for your diet
A belly bounced can be caused by extra pounds but also by bloating. In the first case, a diet of a few weeks, associated with sport, should overcome it. In the second, it will simply ban all food responsible for the production of intestinal gas, like the whole family of cabbages, for example.

Simple tips to put in place for effective action!

Ban bad habits
At the top of the list is the drink. Indeed, alcohol is responsible for many health problems but also has a certain impact on your line, making your stomach swell a lot.

Once we have identified the cause of a round belly and learned some tricks, we know how to find a flat stomach. All you have to do is put these tips into practice! Let’s go !

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Breastfeeding: Prohibited foods

Breastfeeding: Prohibited foods

When breastfeeding, mothers should choose healthy products and a balanced diet to restore their nutritional reserves after delivery and avoid burnout. Even though the body needs extra calories for making milk , it is advisable to eat enough to make enough of it.

But during the 3 daily meals and nutritious snacks , you should know that some foods are to be consumed with caution and that others may be totally banned.

Here is a list of foods not to eat theoretically for all women breastfeeding their child , as well as the reasons related to them …

The alcohol
The alcohol absorbed by the mother passes into her breast milk and is found at a rate similar to that found in her blood. However, it does not change the composition. Moreover, consumed at too high doses, alcohol will cause a drop in lactation and less good ejection reflex. Alcohol is therefore to be consumed in a very small quantity by the nursing mother and if possible, 2 hours before feeding her baby.

Fruits and vegetables
No fruit or vegetable is really discouraged , but if the mother does not tolerate a food from the digestive point of view, then her baby may know the same thing or make an allergy.A allergy can also occur in the newborn baby while his mother is very supportive of the food. Significant signs will always be visible (regurgitation, eczema …) and an allergist will have to be consulted to find out if the mother should remove the food or eat it. very small amount.

Meat and raw fish
Meat and raw fish are completely discouraged during pregnancy and during lactation because of the risks of contracting toxoplasmosis or listeriosis and transmitting them to the baby. These extremely dangerous diseases (they can lead to death) could cause significant malformations.

But when breastfeeding, if the disease is contracted, taking a treatment is possible and compatible. The mother’s antibodies will then help to heal her child and stopping breastfeeding may even be harmful to the baby (preventing her from healing and causing her to be engorged, not to mention the emotional distress caused).

Coffee, tea and chocolate
Too much consumption of these drinks can lead to over-stimulation of the baby, as well as colic, difficulty sleeping and a decrease in iron levels in the milk . So do not exceed 3 cups a day of any drink containing caffeine (coffee, tea, coca, chocolate) and pay attention to some drugs that contain it.

Note that chocolate does not contain caffeine directly , but a very close substance, theobromine. And that soft drinks (except coke and those containing caffeine) can be consumed without any problem because the gas does not pass into the blood and therefore not into the breast milk.

Garlic and spicy foods
It has been proven that the taste of milk can vary depending on the food ingested by the mother. Garlic can sometimes repel a baby during feeding , but it is not automatic and it is by trying that the mother can know it. Some babies will appreciate and others will not. It’s the same thing about spicy foods. If the mother is accustomed to consuming it, she has no reason to stop unless she finds that it bothers her child.

Dairy products
A baby may be allergic to cow’s milk proteins and the mother will realize it very quickly, because it will have many regurgitations.These proteins are present in many foods (yogurts, milks, butter, soups, purees, ham, industrial products etc.) and the mother will have no choice but to completely avoid these so-called POS products. She will have to choose vegan products or homemade food.

However, it should be noted that sometimes a simple decrease in the consumption of PLV is sufficient, especially when the baby has a simple gastro-oesophageal reflux. Thus the breastfeeding mother has no reason to deprive herself of dairy products during her breastfeeding, unless she notices an allergic reaction from her child.

Parsley, sage and mint
These 3 plants cause a drop in lactation ; the parsley or sage tea being even prescribed to alleviate the strong ejection reflex (REF) or hyper-lactation.But every mother reacts differently and drinking a mint tea or disperse a little parsley in a dish should not cause any problem.

In conclusion, there are not really any forbidden foods during the breastfeeding period, but rather foods to be consumed with caution and moderation. The main thing is to eat balanced and if the child has an allergic ground , the mother will stop eating foods that bother her baby, but there are very few mothers involved.

Moreover, it is useless to eat foods that have recognized benefits to increase lactation (almonds, lentils, fennel …) because it is the sucking of the baby that determines the amount of milk produced.

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