After a long training gym comes a time that seems that all possible combinations of drills and exercises and series have been made, and it is almost same ... You have some drills that fits you best, others less so, but it is difficult to suggest a training, each has a structure and a goal, my goal always was to develop further the shoulders and come achieving this, but as I said, the options for drills have been exhausted and we must repeat.
I started training for a shoulder that had never done and quite liked the result, like any good rat of college "I can say that" I have felt the muscle "! The coaching I saw in the journal Combat Sport and was developed by the technical consultant of Probiotic Fernando Marques, the photos of the demonstration of the exercises are the Overall Champion debutant 2008, Rafael Ranieri.
I would type the complete series here on post, but I preferred scan the subject and thus is more complete. To see the photos and text you fully charge the page and a click on the image.

I remember that once I joined the academy in the gym, my instructor I spoke to train more twins, but then I do not know what it was twins and the poor guy was way too so I do not hear what he did, then I discovered a time that was the calf twins, and now agree with him ... rs ... I should have trained more calf, or rather, twins, or better yet, gastrocnemius.
And that is why today's post shall be equal anatomy lesson, we will know the muscles of the human body!

If you want more details, click on the image.

I have received several e-mails from readers wanting more information on how to achieve an increase in muscle mass and loss of body fat, so I decided to do this post in an attempt to respond to questions from all or almost all.

First we must make it clear that any articles posted here, replacing a consultation with a professional in the area, but only directs those who have doubts or has no knowledge on sports nutrition and feeding practice is in the wrong order.

The strength training develops the muscles and to be done you must provide the material to the agency for this development: carbohydrates, proteins and fats. Many practitioners of physical activity believe that ingesting a large amount of protein (typically much higher than their daily needs ), Your muscles will grow more. One of the problems of eating high amounts of protein is that excess fat can be accumulated and, in addition to overload the kidneys can cause damage to them.

The proteins have an important role in the diet (mainly of who coaches strong), because working in the construction and repair of muscle tissue after exercise. With the increased intensity of training, you need extra protein to support muscle growth and this represents on average 1.6 grams of protein per kilogram of body weight.

Supplementation of protein is important but we must not ever forget the carbohydrate, nutrient more than necessary for the formation of muscles, as I said in another article.

The carbohydrate is responsible for maintaining the stockpile of glycogen so that the body uses protein to build muscle. When there is not enough carbohydrate in the diet, especially before and after the training, the body starts to oxidize the proteins of tissues, including muscle tissue for achieving energy needs.

A diet with approximately 70% carbohydrates ensure a better utilization of protein in building muscle and therefore gain more mass.

To lose body fat while gaining more muscle mass is not an easy task. The ideal thing is a win each time, ie, the first gain in mass and then the loss of fat. What happens is that for anyone who wants to promote an increase in lean body mass together with a training force is necessary to add 500 to 1000Kcal a day, and so is the inevitable increase in body fat. For "dry" the extra fat the ideal is to make an energy-restricted diet (approximately 500kcal less) and maintain the resistance training with carbohydrate before, during and after the training, according to the intensity of training to maintain muscle (already won).

The menu being followed or foods that must be avoided is nothing different from everything I have said in other articles here on the blog, but it is always worth remembering:

• Avoid fatty foods like fried food, cream, meat fat with apparent, embedded, etc.

• Add 6 meals a day

• Ingest 2 liters of water a day

• Avoid fried food and prefer the baked, grilled, boiled etc.

• Avoid soft drinks and beer (especially with the meals)

• Beware of candy

• Consume adequate servings of fruit, vegetables and legumes every day, preferring always fresh foods and well preserved to ensure a good intake of vitamins and minerals.

There are some in the market supplements that can contribute to the gain of muscle mass as: whey protein, BCAA, maltodextrin, liquid amino acids, among others, but it is necessary and important to consult with a professional nutritionist, because he, through an assessment detailed and comprehensive knowledge will give the best supplement for you.

To achieve the desired results no miracle unless the balanced diet. Yes, it is a slow, but effective and definitive. Who knows if food and disciplined as it should of course reach its goal successfully.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

I just saw the matter in G1 at least funny!

The physiotherapist Gersely Angeli (?) Suggests some exercises to practice in the car, or better, in transit, or better yet, inside the car in the middle of traffic.

Today is National Day of Transit, as it is, the more a day dedicated to awareness people to take care of themselves.

The physiotherapist Gersely (that name is that?) Shows some exercises to practice in the car during transit, the idea is good, but imagine the person who has a Fiat Uno, a Ford Ka, or any other mini-car without insulfilm I confess that it would fun to see a person if all twisted in the car, or be concerned, what is happening with this driver?

Another problem that these exercises in the car can generate more traffic is still as the Gersely (pronounced like that name?) Proposes that the driver perform at least 10 repetitions for each movement, but what if the traffic starts to flow? The person has to exercise, the first coupling, or do the two together?

Finally, check out the video:

Oh, and speaking in the National Transit Week there will a site Creationism's Honda with tips on manners in traffic.

Yesterday (04/05) began in the Exhibition Center Immigrants in Sao Paulo, the Adventure Sports Fair, the largest fair of sports and adventure tourism in Latin America, behind a few know that I was fair that he was still in the Biennale Ibirapuera and I can say that I liked it very much, even for that I am just a curious an adventure sport. The exhibitors fill the stands of products and information, remember that at the time when I visited practiced mountain biking, trails and was down hill, and I liked much of the section of bikes, many new products and technology, another interesting point is that in many booths have interaction with visitors, you can climb on walls, climbing, rappelling do, walk jeep and others, could at least, this year the news may be other and believe is right, because it will be in Hall Immigrants who is a larger space and which may offer more possibilities.

Some activities that I found at:

• Track snowboarding

• Two tracks off-road vehicles

• Track test-drive motorcycles and four

• Track bicycle

• Tank kayak

• Scuba tank

• Ice of Patagonia

• Arvorismo

• Zip Lining

• Rappel

• Wall-climbing

• Kids Adventure

• Talks FITS - Inter Sustainable Tourism Forum

• Talks Brazilian Adventure Society

• Semin. Brazil. Adapted from Tourism

• Brazilian Meeting of Camping

Well there is a tip for anyone who is in Sao Paulo, can be a good ride at the weekend.

In the official site has all the information: http://www.adventurefair.com.br

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Amateur bodybuilder of 21 years made use of steroid twice in the week which led to a severe case of acne that "exploded" throughout her body, moreover, had ordered welcome testicles and reduced sperm. This is further evidence of serious danger of making the use of anabolic steroids.

A young German in the skin literally felt the price of using anabolic steroids to increase muscle. The drug (250 mg of testosterone enantate metandienona and 30 mg, twice a week) induced the emergence of a severe form of acne, which created deep wounds with abscesses and pustules on his chest and on his back. The boy of 21 years also had fever, shrinkage of testicles and reduced the concentration of sperm. All symptoms disappeared with the interruption of the use of steroids and with the help of antibiotics. The scars, however, will remain forever. The case was filed in the specialist journal "The Lancet" by doctors of the department of dermatology of Heinrich-Heine University in Dusseldorf, Germany, who attended the boy.

See the photos (shocked):

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On the magazine Veja this week edition 2074, shows the change in concepts of human muscle definition over the years, and also the evolution of physical exercises to meet the new standard definition of aesthetics.

by Bel Moherdaui

Justinha of shorts and shin pads, the leading man Richard Gere appeared in American Gigolo, the 1980 film, as the prototype of male beauty carried to extremes of physical improvement - enough to make abdominal reversed, which left the audience female upside down. Today, if Gere appeared in a gym as the character Julian Kaye, cause two reactions: 1) asks where is the definition, 2) would have to sweat much to reach levels of elogiáveis stomach, thigh and biceps - as evidence the comparison made recently by People magazine among the old days and the handsome actor Mario Lopez is young and carved the aspirant strong leading man. "In the 80s, when the concept of fitness began to spread, have good physical means have good aerobic conditioning. Do not be led into account strength, flexibility, percentage of fat in the body. Even the tests for the fire department only measuring cardiovascular performance, "recalls Eduardo Netto, technical director of a network of academies, which at the time was already springer. The visitors of the "listening room," space endowed with few and simple apparatus, were in general practitioners of bodybuilding.

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I ran a lot, attended by some of evidence and marathons, athletics is a sport that requires much preparation, resistance and perhaps even more than any other sport, a check-up with the doctor before starting this practice. Loved to run, besides the physical work the race gives a feeling of freedom, challenge, it is very pleasant and today I read this story below, is running health.

People who want to live more and more health may resort to race, the second study by Stanford University, USA. According to the researchers, the habit of running not only reduces the risk of heart disease, but also of cancer and neurological disorders such as Alzheimer's disease. Comparing 284 middle-aged people who participated in a running club with 156 people and healthy alike, the experts noted that the first had half the likelihood of death in a period of 20 years, to those who do not ran. In 19 years, only 15% of the runners died, compared with 34% of the other group. According to the researchers, this effect is achieved with the regular practice of any kind of vigorous exercise. Source: blogboasaude

Seems to the Hungarian Weightlifting not read my post yesterday, made clear that he was not equal to train without me, but the slow and always saying, would help him (it would help, beautiful ein!). On this Wednesday 13/08, the Hungarian suffered a serious accident in his evidence at the Olympic Games in Beijing 2008. I see video you'll understand! (Who does not like scenes from "strong" does not see!).

Bodybuilding is a sport complex, is only a stop months of training that is the one to fight back. I went through this experience that last month, I have no memory of having been so long without practicing in recent years as I was now in recent months. I really like weight lifting, I like to train, to change the body, finally ... not only training to stay fortinho, I like the sport. But unfortunately had to stop for a while, doing an intensive course and dedication needed for it and ended up leaving the gym aside to focus on my studies. The course is over and there was me back to college, much different, the teacher was another, the gang that trains the night was not right but it does not change in anything in my results. Before beginning my practice, dwell, I made my heat, all right! I am surprised with my strength during the series, despite having "Murcha 'a little, the strength remained sound, clear that coming in the last series effort was the greatest. I returned to home after training very happy, I was coaching again, feeding me better and already planning what would be the next training, supplements and so on ... But 3 days later, my arm was quite sore, I could not draw-lo, enrijecido, my biceps was hard as a rock. Result, I had to get away from the academy again, all this because I want to go back to the amateur with everything right at the first day, even lengthened, heating and everything.
Well, tell my experience here, and I hope we take into consideration ... If not train for more than a month, look back to be moderate in charge of equipment, and avoid making a serious complete, and follow the saying, at least in the first day, slowly and ALWAYS!