Fitness : Can I Train a Muscle That's Still Sore?

Do not train a muscle that is still hurting due to previous training makes sense, at least for people with a minimum of common sense and who know the meaning of overtraining. Yet studies indicate that you can safely train a muscle that is still hurting from the last workout and the best: without getting a bad conscience, but it is not that simple.

The delayed onset muscle soreness (DOMS or DMT, delayed onset muscle soreness), is that good and rewarding pain you feel from 24 to 48 after the last training session and indicating that the muscle cells are, in fact, "broken" due to training and now need to be rebuilt to generate muscle hypertrophy.

It is certainly not a good idea to train while the muscles are still recovering from the last workout, but scientific studies have found that when participants trained a muscle that generated DOMS and two days later again trained the same muscle that still had the last pain training, cortisol levels (catabolic hormone that can interfere and hypertrophy) were smaller and testosterone was slightly higher than last workout. In other words, the patients were in a more anabolic state.

In another study conducted in Japan, the researchers induced DOMS in the biceps of participants through negative repetitions with high loads on the barbell and repeated the same exercise two and four days later. They found no significant changes in maximal strength in range of motion, muscular pain and plasma creatine kinase (a chemical indicator that indicates muscle damage) between the two drills to curl. Conclusion: there was no major damage to the muscles in both workouts.

Ok, but I can train with pain or not?
Research has shown that your muscles need 48-72 to recover completely and then you can train the same muscles again, regardless of the pain you are feeling. For example, it is not uncommon after a heavy leg workout you feel pain for up to more than 5 days, but if your training division forces you to train legs twice a week and you've rested for at least 2 or 3 days you can train legs without guilty conscience, regardless of the pain you are still feeling.

Remember that we are talking about DOMS, which is a totally different pain the pain generated by injuries

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How to Decrease Appetite and Maximize your Diet Results

Regardless of which diet plan you are using to lose fat, your success will depend solely on its ability to remain in calorie deficit long enough for the results appear, or catch an almost deadly battle with your appetite not end up throwing it all away and give up. With this in mind, see 5 simple ways to decrease appetite and maximize your results.

1 - Make Sure You Are Eating Protein At Every Meal:

The proteins not only serve to preserve muscle mass for a cutting. This macronutrient is one of the fastest generate satiety in a meal. Make meals rich in other macronutrients and low in protein is a sure way to end up eating more than you should or back to feel hungry shortly after the last refeição.Para minimize the risk, make sure you are eating protein at every meal of the day.


2 - Do Not Cut Fat Diet:


The idea that fat intake interferes with the loss of body fat is an ancient myth, but some people in an attempt to cut extra calories, the fat end up choosing as a scapegoat. Big mistake. Fat, even saturated, are responsible for metabolizing important hormones in the body that can affect mood, appetite and even anabolism. So make sure you are eating at least 30% of their daily calories through fat if necessary remove a macronutrient to cut calories, which is through carbohydrates.

3 - Eat Vegetables:

Ok, this is like grandma's advice: eat protein, vegetables and you will lose weight. Calm, there is a specific reason to pay attention to vegetable intake during the cutting. Plants are extremely dense foods by volume, but almost empty calories in question. Ingestion of these at every meal together of fats and proteins, will further increase the feeling of fullness and may contain your hunger in virtually any situation.

4 - Avoid Aerobic  Low Intensity  And Long Duration:


Long-term aerobic in the pace of a turtle (aka mold on the treadmill) can do three things: to stimulate your appetite like crazy, increase levels of the hormone cortisol and cause you to lose muscle mass. Aerobic made the "common way" are terrible as promoters of fat loss. In their place, give preference to low-duration and high intensity aerobic as HIIT having to anti-catabolic properties.

5 - Eat Slowly:

Again, not Grandma talking to you chew right to food. Research (1) indicate that people who eat slowly feel satisfied with less food, thus eating fewer calories during meals.

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How to Increase Energy & Push Your Muscles to Their Limits

Diet is the single most important element of developing energy for your workout. What you eat prepares your body to perform at its maximum during any type of exercise. Selecting the correct foods can increase your energy during your time working out. The optimum time to eat a meal is one to two hours before you start your workout. This amount of time allows your body to store the energy you will need to push your muscles to their limits.

•Fruit:

While fruit is important in your diet and should be eaten every day, it is vital to consume before working out in the gym. Fruit serves two very important tasks in the body. First, it dilates the blood vessels so they can carry oxygen to the cells and removes waste products. The second purpose of eating fruit is to provide the body with a source of simple sugars that will fuel the body immediately.


Bananas and oranges are extremely well suited for this task. Both contain sugars that will go to work rapidly in the body to produce energy. Bananas possess both simple and complex carbohydrates that provide immediate energy, digest slower and continue to provide energy throughout your workout.


•Complex Carbohydrates:

The best sources of long-term energy for your workout are foods that contain complex carbohydrates. In the body, complex carbohydrates metabolize at a much slower rate than simple carbohydrates like fruit juices, sodas and sweets. Complex carbohydrates fall into the food groups like whole grain breads, pastas and beans. Each of these types of foods provides your body with the fuel it needs to perform at your peak during the workout.



Make sure your pre-workout meal contains a large amount of these fuel sources. As they digest, your body will store glycogen in your muscles and fat tissue around your body. Glycogen is the main sustained source of energy during a workout for the body to metabolize. A combination of complex carbohydrates and protein will help build your body's store of glycogen.

Once your workout begins, the energy used will come from the simple carbohydrates you have eaten that metabolize quickly. This gives you the quick burst of energy that is typical at the beginning of a workout. Upon exhaustion of this source of energy, the body begins to obtain its energy by metabolizing the stored glycogen in the body. The glycogen metabolizes slower giving you sustained energy throughout your workout.

The final source of energy the body will use is protein, like your muscles. This is the state you don't want your body to reach because it will begin to draw its energy from the very muscles you are striving to build.

•Protein:

Protein is a mandatory component of your pre-workout meal. It is the major building block of new muscles developed in the gym. Protein has other important tasks to perform in the body during a workout. It helps maintain the proper nitrogen balance within the muscles and provides the essential building blocks for the repair and growth of muscle tissue. Consume protein throughout the day to keep your body supplied with not only fuel for energy but also with the nutrients required to repair and maintain our bodies. Providing a sufficient supply of protein will help to avoid hunger cravings and prevent the body from using your muscle to provide energy for the body.



The best sources of protein include fish, chicken and turkey, but all meats provide some amounts of protein. The most concentrated source of protein available is chicken and turkey. Not only the meat but also the eggs of these fowl provide more grams of protein per ounce than any other source of protein available. Other excellent sources of protein include dairy products such as milk, cheese and yogurt, legumes and nuts.

•Snacks:

Changing your eating habits to provide sustained food intake is just as important as what you are eating. Your body continually requires energy to make it through the day. This energy comes from the foods that you eat. With the goal of consistently working out with abundant energy in mind, you must prepare for that all through the day. You body builds the glycogen on a constant basis and if there is little or no glycogen available to meet your body's energy needs it will begin to break down muscle to obtain the necessary energy. This process is the main reason you need to provide your body with good foods every two to three hours of the waking day.


Snacking is a very good habit to develop. This does not mean consuming sweets and unhealthy foods throughout the day, but it does mean to eat healthy foods like nuts, cheese, fruit or snacks that consist of complex carbohydrates throughout the day. Supplementing your diet between meals with snacks will keep your body running at an optimum and help it to prepare for your next appointment to work out.

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The Best Bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " angeldiaz_es "

Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers.

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How To Eliminate Fat & Get shapely, Sexy Inner Thighs .

Are you desperate for shapely and sexy inner thighs (just in time for summer) so you can hit the beach or the barbeque with confidence? Forget the latest fad diet claiming to eliminate your ‘thigh gap’ or spending hours per week struggling to get the ideal pair of legs. Your inner thighs are a beautiful part of your body and should be exercised as much as any other part of you. Unfortunately, many gym goers skip out on it altogether. Here’s how to love those inner thighs, by sculpting them in a way that works.

1- Build Muscle, Eliminate Fat:

Many women worry that if they lunge, squat or lift, they’ll lose out on the opportunity to achieve a sexy, thin frame—especially within the lower body. Don’t believe the hype! The truth is simply this: when you work on strength training exercises targeting your  lower body, you’ll naturally tone while trimming down your thigh size. It’s a win/win and in the process, you’ll achieve more confidence than ever before!

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 2- Increase Your High Intensity Cardio:

Just because you’re hitting the weight room doesn’t mean you should neglect your daily cardio. If you are serious about achieving sexy and shapely inner thighs, increase the intensity (rather than the frequency) of your cardio for optimal results! For example, instead of attending yoga class every day, swap a few classes out for an uphill sprint on the treadmill and a dance class.

3- The Best Exercise for Sculpted Legs:

What’s one of the most effective lower AND upper body workouts? Why, the squat of course! How often do you squat? If you’re like most people (especially those with an office job) you’re sitting way too much and not getting nearly enough movement as you should. In order to shape your inner thighs, you need to ‘up your squatting ante’.

Here’s how:

•Eliminate your worry about ‘squeezing’ a workout in by simply starting your day with one. Set your alarm for an hour earlier than usual, and start your workout with a solid squat session.

•Start with your legs shoulder width apart and make sure that they are firmly planted on the ground. You shouldn’t have them straight out in front of you but at a slight angle (in order to minimize a risk of knee injury.)

•With your arms straight out in front of you and your back straight, slowly bend down as if you’re going to sit down in a chair. Position your weight on your heels as you continue to lower yourself down until your knees are blocking your view of your ankles. Lift yourself back up slowly and repeat.

When you focus on working those inner thighs in an effective way (and thus, becoming an expert squatter in the process!) you’ll soon have stems that are sultry and shapely! With no time like the present, get moving and work those legs out like never before—with fast results you can show off just in time for the summer heat to kick in!

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Great & Quick Chest Exercises that Works Out Your Upper Pecs

Want to blast your chest? Try the cable cross. It completely stretches your pecs to build deep rooted muscle. The rule with the cable cross is if you keep the pulleys as high as they can go, that works out your upper pecs while positioning the pulleys near the floor and lifting upward will work your lower pecs.

Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. The flat, thick pec major originates in a broad sweep along the anterior surface of the clavicle, down the sternum, and from the cartilage of the ribs. It inserts into a much smaller area, the intertubular groove at the top of the humerus (upper arm).

The narrow, triangular pec minor originates from the upper and outer surfaces of three ribs and inserts into the coracoid process, a bony protrusion next to the shoulder joint.

The pec major is responsible for a number of actions involving the humerus, such as lifting the arm from the side (adduction), from the front (flexion), or turning it in an arm-wrestling motion (internal rotation). The pec minor has one major function, which is to stabilize the scapula.

The most popular exercises to add resistance to these basic movements include the bench press, dumbbell press, dumbbell flye, cable crossover, and the push-up. But they're by no means the only options. Let's take chest training a step farther and look at more advanced techniques to shock your muscles into growth.

Here’s a great quick chest work out (Perform three sets with 12-15 reps each):

Upper Cable Cross

Lower Cable Cross

Butterfly Machine

Barbell Bench Press – Medium Grip

Push-Ups With Feet on an Exercise Ball (For this one, do three sets of 25-50 each, depending on your strength).

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How you Can Make time to Workout with a Busy Schedule.

As you already know, regular exercise is crucial to good health. Unfortunately, a lot of us guys can’t seem to find the time to work out; lack of time is probably the most common reason men don’t work out. Although this may seem like a valid excuse, the bottom line is that everyone has the same 24 hours in a day and many people can still squeeze in exercise. Your goal shouldn’t be to find time – it should be to MAKE time. Here’s how you can make time to work out:

1-Schedule It:

Any time management guru can tell you that the things that get done are the things that get scheduled. To make sure your get your exercise in, schedule it. Just like any meeting you have for business, write down a time for exercise. Oh and as a bonus tip, if you schedule it first thing in the morning, the benefits are incredible. First, you’ll have it done and over with so you can get on with the rest of the day. Secondly, studies have shown exercising first thing in the morning boosts the metabolism for the rest of the day. Combined with a thermogenic supplement for men, an early workout can do wonders for your waistline. So set your alarm half an hour earlier than usual and get that workout in.

2-Work It :

Sometimes, carving out 30 minutes to an hour of an already jam packed schedule seems next to impossible. Nowhere is it written that exercise needs to be done in one fell swoop. Exercise is moving your body, so put moving your body into your daily routine. Park at the end of the parking lot and power walk your way to your office. Take the stairs instead of the elevator. Walk to your colleague’s office instead of sending an email or calling. All these may seem like tiny things but little things do add up over the long term.

3-Get a Partner:

Getting a partner may seem out of place in an article on how to make time for exercise but the addition is valid. By having a partner that you have scheduled time to exercise with, it gives you that extra impetus to make sure you take the time to exercise. By skipping a workout, you’re letting both you and your partner down; this could be just the motivation you need to exercise. Recruit a friend, family or even a personal trainer.

4-Set a Goal:

Exercise for exercise’s sake may be fine for some but to get the extra push to make it to the gym, some need a goal. Whether the goal is competitive like running a 5K marathon or health related such as lowering blood pressure, having a goal can keep you focused and sticking to your exercise schedule. For a little extra push in reaching your goal, consider taking men’s workout supplements. Supplements like creatine and whey can help you speed up visible results and help you transform your body.


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