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 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.

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!

Pretty cool, I was lazy to train today and I saw the video, gave me a reason ... rs ...

Source: http://br.youtube.com/CorpoPerfeitoVideos