Mens Protein Supplements

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Health Franchise Guide

Health Franchise Guide

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Tips from Ronnie Coleman about gaining good weight

Ronnie Coleman about gaining
Hi, I'm Ronnie Coleman, 8-time Mr. Olympia and my tip for you today is how to gain weight.

First of all it's not how you think it is, it's a little bit more scientific than that, because there are two types of weight:

1) the good weight
2) the bad weight.

My way is going to be the good weight. When I am in out season and I get ready to go to my pre contest, what I am trying to do is put on as much weight as possible and try to calm down from then. But I don't want to put on a lot of bad weight because it just extends how long I'm gonna have to dare to get all that weight low. So I'm trying to put on as much good weight as possible.

I do basically this way, so I keep my protein real high and i try to get about 600 grams from me, I still got the same form. For every pound body weight I just do 2 grant of protein, plain and simple.

Here is the trick for what you have to do in order to gain weight. Instead of me taking 200-250 carbs a day, i can now go to, about 500, 600 all way up to 1000 grams a day. It is really easy to eat 1000 grams of carbs per day.

Basically, I eat a lot of rice, a lot of baked potato. Every now and then I have just a little bit, not a lot because like I said you want to stay away from bad weight, I have just a little bit of bread. When I say bread I mean 2-3 slices, if I'll made a sandwich. If I'm having dinner out in a restaurant maybe 2 rolls, no more than 3 rolls. I'll stick with 2 because like I said before the least bad food you eat the least amount of time is going to take you to take all that weight off you.

So I try not to eat too much of the "bad" food but to gain weight, basically increase your protein, increase your carbs and try not to eat much bad carbs. My bad ones are, like I said the bread if i'll eat a sandwich and maybe 1-2 dinner rolls. I still eat every 3-4 hours and I try to eat six times a day. So the only thing i changed basically, is my carbohydrates and my cardio. Cardio I probably do about 3-4 times a week and the most time I do is 45 minutes per day.

So that's my tip for you today.
Good luck ;)

How many reps should I do?

How many repsThe number of repetitions you should do when you exercise with weights, is directly related to the goal you want to achieve. The one who wants clean power is going to do different number of reps from the one who pursues to increase muscle mass / force and from others who want muscular endurance .

How many reps you should do based on our goal (force - muscle mass - muscle strength)
Maximum power : not more than 6 , so we have 6-1 reps, with 2-5 minutes break ( The descend duplications increase the break, the maximum weight that we do in one repetition we rest 5 minutes).

Increase muscle mass and strength : 8-12 reps , 40-90 seconds break (ideal for bodybuilding / fitness).
Muscular endurance : 15 to 20 reps , 30 seconds break .

Do not get weights which you can handle with difficult so you will do correct the technique. Especially if our goal is to increase muscle mass, we get heavy pounds thinking they will do more volume and we lose the ball with the technique of the exercise. We are moving to a larger amount of weight only when we make 8 reps with perfect technique .
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Lift more weight for more muscle gain

Bigger weights: increase strength and volume
Do you remain in the common workout with 8-12 repetitions? Change your usual routine by putting a little more weight on the bar and apply some 5x5.
Lift muscle gain
You will not hear anyone saying that there is something inherently wrong with the execution of 8-12 reps per set . Most people agree that the sets of 8-12 is the best option to increase muscle mass ( hypertrophy ), not to mention that it is also a pleasant and convenient weight - not too heavy or light. You can add size by doing 12-8 repetitions, but can also be stronger and burn body fat.

However, exercisers(mainly bodybuilders) tend to remain in the regular routine of 8 to 12 repetitions, where for a period of several months, or even years, the diary of their workouts looks like this: 3 sets x 10 reps.. 4x8 ... 3x8-10 ... 4x10-12 ... 3x12 ... 3x8 ... 3-4 x 8-12 ... and so on, again and again and again. A heavy set has 8 reps, a light set has 12 reps.

If you remain in a stable routine, your results will probably stabilize, reaching a plateau. At this point, it's probably time to make some changes. If you're not a fan of high reps (set of 15,20 +), the only option you have to change things about reps is to reduce them, which usually means that you should increase the weight, more than you are accustomed to, with 12-8 repetitions.

According to Joe Wuebben of Muscle & Fitness, when the routine ends up being monotonous, one thing that you can do is to exercise with heavy sets. Not necessarily a set of one, two or three repetitions, but five, six repetitions. Lifting so heavy weights, gives your body a different training stimulus to deal with the stabilization helping you overcome the plateau. Moreover, you will feel your muscles stronger, and a little bit harder, feeling also your body more toned.

Good traditional are the 5 sets of 5 reps be applied in cases like these, according to Joe Wuebben. Legends of bodybuilding such as Reg Park (idol of Arnold Schwarzenegger) have recommended unreservedly 5x5. If, for example, you work out your chest with 3-4 exercises, you will not do all the exercises 5x5, but one or the first two exercises, continuing to conventional sets of 8-12 reps for the last two exercises. Changing some things does not mean you have to completely rethink the slightest exercise and set in your routine - just some small changes in one or two exercises can make a difference.

Back then, in that chest routine. We show you how it could look like :

Exercise: Set/Reps:
Barbell Incline Bench Press
Dumbbell Bench Press
Lever Pec Deck Fly

note : if you perform 2-3 warm sets where you work gradually toward greater weight.

If you feel well after the above exercises , you can add another activity ( perhaps a few sets of burn ). The sets of five are usually quite tedious, even if your muscles do not burn as when performing with higher number of repetitions.

This basic plan of sets / reps can also be applied to other body parts. So next time, you will end up in the same routine, where each set is found in a range of 8 to 12 repetitions, try to work out a little heavy for a few weeks ( if not more) performing 5 sets of 5 reps .

Source :

The secret to have ripped abs

ripped absThere are not a few of those people who in order to gain coveted and shapely abs they " train " endlessly at the gym and at home with minimal results. So you will not fall in the same trap, below there are some of the most common mistakes and some exercises that will help you have the results you want :

- Nutrition: The formation of abdominal depends on the amount of fat that exists in the abdomen area. Less fat mean more intense abdominal muscles. That is why the nutrition (not diet ) based on low fat, is more appropriate.

-Exercise : Aerobic exercise contributes greatly to burn excess fat anywhere on the body. The exercise should be moderate and be done 3-4 times a week for 30-40 minutes at least.

-Suggested Exercises:

1. Sit-ups (see Figure 1): Lie on your back touching the ground, with your knees on call 90 degrees. Place your hands behind the head near the neck and slowly stand by tightening the abdomen. Return to starting position and repeat 20-30 times for 3-4 sets with breaks in between.

figure 1

2. Side Abs (see Figure 2): Lie on your back, with your knees on call 90 degrees. Cross your hands on your chest. Then come forward and try to touch your right knee with your left elbow. Then go back to the floor and come again forward to touch your left knee with your right elbow. Return to the starting position and repeat for 15 times. Then do the same thing on the other side. Complete 3 sets with 15 repetitions alternately.

Side Abs
figure 2

3. Lower abdominal (see Figure 3): Lie on your back and support your hands on the ground (stretched hands and feet on the ground). Then bend your knee toward your chest and come towards to your knees. Repeat 15 times alternately. Complete 3x15 set.
Lower abdominal
figure 3

* To get the best possible results you need to breathe correctly. Many people hold their breath during exercise. The next time you work out try to breathe deeply. At the anode, tighten the abdomen and exhale loudly, taking all the air out.
Arm yourself with patience !
Your initial condition affects the time that elapses until you see the first results. An average metabolic rate takes about 2-3 months to grow and perform at the highest level. The maintenance of the result requires extra effort and consistency in a regular fitness program.

Good luck  :)
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About glycemic index

glycemic indexGlycemic index is a pointer associated with the type of carbohydrate . It ranks them with respect to the influence they have - after eaten - in the rise in our blood sugar or more accurately in its fluctuations .

The glycemic index refers, as we said in carbohydrates and has little interest in fats and proteins.

The glycemic index was originally used to help diabetics on dietary choices, but quickly it became obvious that it could also help those involved in fitness.

Another relevant and more useful indicator is the glycemic load. The glycemic load apart from the type of carbohydrate, it takes account of its quantity too.

Due to this reason, the use of the classification of carbohydrates, as to their effect on the rise of blood sugar, is more practical, reliable and realistic .

The glycemic index is neither a miracle nor a panacea !

Nevertheless , a general knowledge of the relevant theory will help us to reach such dietary choices that will ensure stability in the level of our sugar, ie without significant ups and downs.

In addition, it helps us to avoid unpleasant situations such as drowsiness , fatigue in mind blur e.t.c.

Exercisers and glycemic index
The relevant theory is mainly used for proper selection of meals before and after workouts.

The pre- sport meal should be based on low glycemic index carbohydrates . So there will be a better control of blood sugar during exercise. Also the case of hypoglycaemia will be avoided, as it can have devastating impact on program performance .

However, after exercising the emphasis should be given to high-glycemic carbohydrates which will raise blood sugar levels and therefore insulin secretion, to aid rapid synthesis and replenishment of glycogen consumed.

conclusion :

Use the related theory, but with some caution.

Of particular importance are :

- The caloric intake

- The frequency of meals

- The ratio of macronutrients .

Eat as much as possible raw foods and especially those containing large amounts of fiber.

Wish you always be healthy and have good workouts :)

Is it possible to convert fat to muscle mass or the opposite?

fat to muscle massMany people, find the excuse not to exercise because as they say , when you stop working out muscles will turn to fat and as a result their bodies will be worse than before starting the exercise.

This is impossible, since muscle and fat are two completely different tissues and cell groups.

So as the sun can not erupted from the west, unless a miracle happens, so the muscles can not be converted into fat. The same goes for fat, since a lot of people have the idea that it can be converted into muscle . This is impossible !

What happens to most people that stop gymnastics, is that their muscles shrink due to atrophy. In other words, muscles are fed with fewer elements of amino acids, so they get smaller.

 If we consider that very few of these people will adapt their diet to the new realities of life, that is without exercise, we conclude that there is significant excess energy ( carbohydrates ) which will be converted into fat.

Thus, a man who did not know them and noticed a former athlete to fatten , then you assume that muscles turned into fat.

 It is obvious that the conversion of muscle to fat is still a myth of fitness & bodybuilding.

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