Fitness : The Most Common Habits That Affect Testosterone.

Low testosterone is an increasingly common problem, and do not think that being young you are out of this, as are most of the problems not caused by age or pre-existing conditions, but by bad habits that dramatically affect the levels this hormone.

Then see, the main symptoms of the most common followed habits that affect testosterone.

•Main symptoms
•Excessive tiredness
•Lack of energy to perform daily tasks
•Discouragement
•Humor unstable
•Depression
•Low sex drive
•Unsatisfactory erections
•Low immunity
•Fat gain unusual
•Loss of muscle mass and strength.

Testosterone plays a very important role in our body that is not just to control how much muscle mass can have and maintain adequate levels of this hormone are essential to maintain the health and quality of life.




 As much as you think "quality of life" is a matter for women's magazine, know that their well-being in general can affect all areas of life that directly and indirectly will hinder your training, so this is something that we must worry.

Top Habits  That Generate Testosterone  Fall:

•Lack of rest (sleep incorrectly)
•Stress
•Industrial products in the diet
•Lack of good fats in the diet
•Practice very often and / or volume
Completely avoid saturated fats and cholesterol.

With the above list can not only discover how to prevent testosterone decrease, but also to avoid them, amplify your natural production.

Look for an endocrinologist
With the symptoms you can get an idea of ​​the problem, but only a doctor can tell whether the testosterone is really low and how much it is below normal, and can also find out other causes for the problem.

How To Breathe During Exercise Bodybuilding?

If this question is asked a teacher experienced weight, it is common to hear the following answer: "just breathe" ...
This simple and objective response aims to encourage students, especially beginners, to create a continuous pattern of breathing during exercise series, thus avoiding the Valsalva maneuver.

The Valsalva maneuver is understood by a blockage of the glottis that prevents the expiration of the inhaled air, resulting in increased intra-abdominal pressure (chest), decreased venous return and increased blood pressure. For this reason it is advisable that realization is avoided in order to educate beginners and special groups such as hypertensive.

However, it is common to observe experienced individuals on weight training performing this maneuver because of increasing intra-abdominal pressure, which provides security to the spine and help in performing exercises with heavy loads. In such cases, the maneuver happens involuntarily. Note that this technique should only be applied by advanced students. In beginning to intermediate students, breathing should always be continuous.



 As the pattern of breathing, this can be classified into two types, depending on the phase in which they inhale and exhale:

•Active breathing: draws during the concentric phase and expires during the eccentric phase of the movement.

•Passive breath: draws during the eccentric phase and exhale during the concentric phase of the movement.
Generally, the active and passive breaths are used in exercises that push and pull, respectively, however, this is not a rule. In fact, there is no consensus in the literature on what would be the best way to breathe during exercise.

Some scholars recommend, preferably, the adoption of passive breathing during exercise, especially in hypertensive and other special groups.

The most sensible, in my view, is that students are instructed to breathe so that there is as comfortable as possible, with a ratio of one respiratory cycle (inspiration and expiration) for each repetition, regardless of the type for which it was decided (active or liabilities).

Fitness : How Lose Your Gut For Good.

If you’ve noticed a little extra baggage around your midsection, it’s time to lose that gut once and for all. After using these weight-loss tips, you’ll be in great shape and feel a lot healthier. Fair warning: You’re not going to burn fat overnight. It took time to put on that extra flab, and it’s going to take some time to lose it. Nevertheless, if you stick with these tips to lose that gut, you’ll do just that.

1. Replace a meal with a men’s whey protein shake:

A men’s whey protein powder is a great low-calorie meal replacement that’s also high in protein, which is the nutrient you need to maximize muscle gains and get a toned body. Because it’s low in calories and fat, it’s a simple way to control your calorie count and start losing weight.

 2. Stop drinking your calories:

 Eating healthy won’t do you much good if your liquid intake consists of soft drinks and other calorie-dense beverages; they’ll cancel each other out. If you’re serious about losing weight, stick to nature’s no-calorie drink: water. You can cut hundred of calories from your intake by eliminating sodas and alcohol from your diet. If you absolutely need something to tickle your sweet tooth, consider diet drinks or get a juicer to make juice minus all the processed sugars.


3. Take a Thermogenic Supplement:

 The faster your metabolism, the more calories you burn. One way to boost your metabolic rate is Thermogenic Formula  that contains natural ingredients like green tea that increase calorie burn throughout the day.  This extra calorie boost can make all the difference in weight loss, especially if you’ve hit a plateau recently.

4. Get off Your Butt:

You need to be more active – no ifs, ands or buts. If you’re serious about losing that gut, you’ll carve out some time for physical activity. Having a desk job is no excuse for inactivity. You can walk during your lunch break, take the stairs instead of the elevator… there are plenty of options. Try to work out at least three times a week, and do a mix of weight lifting and cardio for best results.


5. Check out The Nutrition Burn Stack:

 This men’s workout supplement set contains the four best men’s nutritional products for melting away fat and improving athletic performance. Each of the four products in this stack helps maximize fat loss so you can transform your body in no time. If your goal is to get a six-pack and start turning heads, this supplement set is for you.

Bodybuilding: 8 Easy Ways To Prevent Weight Gain.

While some of us are trying to lose weight, others are trying to avoid putting it on. Fortunately, a lot of the same tips that can help you lose weight can also help you maintain your lean physique. The following ten tips are all you need to manage your weight better and stay fit.

1. Grocery Shop on a Full Stomach:

Don’t go into the grocery store when you’re hungry. Doing so can result in impulse purchases of high-calorie, high-fat foods. Have a meal beforehand so you don’t hungrily browse the aisles. Better yet, have a men’s whey protein shake. The protein in a men’s whey protein shake will help fill you up fast and prevent overeating.

2. Portion Control:

Play tricks on your mind by using taller, thinner glasses and smaller plates to eat less. Also, don’t eat too fast. Eating too fast won’t give your body enough time to signal that it’s full; this can cause you to overeat and gain weight. Slow down, savor the food and stop eating when you’re full – not when your plate is empty.


3. Eat Up to Six Small Meals a Day:

Eating six smaller meals throughout the day instead of three big ones is an effective way to reduce your appetite and prevent weight gain. By eating a small meal every 2-3 hours, you’ll have food in your stomach to ward off hunger and keep you from consuming too many calories. Trail mix or a men’s whey protein shake are good meal options to consider.



 4. Include More Fruits and Vegetables:

The fiber in fruits and vegetables helps fill you up and keep your digestive system running smoothly. Try adding a serving of vegetables or a piece of fruit to each mini-meal. Eating more fruits and vegetables also increases your antioxidant intake; antioxidants are nutrients that can fight free radicals and may help reduce aging signs like wrinkles and fine lines. Avoid fruit juices because they contain tons of sugar and almost no fiber.


5. Don’t Skip Meals or Starve Yourself:

Make sure you make time for every meal. This keeps your metabolism up and helps fight the urge to overeat later during the day. If you don’t have time to cook a full meal, you should rely on a healthy snack – something is better than nothing. For an even bigger metabolic boost, you may want to consider a men’s thermogenic formula that can encourage calorie burn all day long.

6-Hydrate with Healthy Drinks:

Sometimes, thirst can be confused for hunger. If you’re feeling hungry, drink some water before reaching for some food. This may be enough to fill you up and save some calories. Chances are you aren’t getting enough water to begin with – the old recommendation of eight glasses a day is moot. Most experts nowadays recommend closer to 11 glasses and even more.



7- Exercise at Least Three Times  Week:

Work out at least three days a week doing a mix of cardio and strength training. Focusing on just cardio won’t do much for muscle growth, and just doing strength training won’t do much for your cardiovascular health – you need both. Regardless of what exercise you choose, make sure you take a men’s pre-workout supplement and men’s post-workout supplement. The former will help boost your energy for more intense workouts and the latter will speed up muscle recovery and reduce soreness.

8.Take Breaks:

Take a day off each week or so to enjoy your favorite pizza, wings for the big game, or a day at the movies complete with snacks. Taking time off will help you stay on track with your weight maintenance program by keeping you sane – you don’t want to totally deprive yourself of comfort foods. Just don’t overdo it – try to limit your indulgences to one or two meals.

Fitness : How To Get Rid of Belly Fat Forever.

Can't lose belly fat? Your genetics, hormones, or some easy-to-fix mistakes may be to blame.

Here are Top 8 Homemade Remedies to Get Rid of Belly Fat Forever:

1. Start your Day With Lemon Juice:

THIS IS ONE OF THE BEST THERAPIES TO ELIMINATE BELLY FAT. PUT SOME JUICE IN A GLASS OF WARM WATER AND ADD A LITTLE SALT. CONTINUE DRINKING THIS EVERY MORNING TO BOOST YOUR METABOLISM AND GET RID OF THAT BELLY.

2. Stay Away From White Rice:

REPLACE WHITE RICE WITH VARIOUS WHEAT PRODUCTS. ADD BROWN RICE, WHOLE WHEAT BREAD, WHOLE GRAINS, OATS AND QUINOA IN YOUR DIET.


3. Avoid Sugary Substances:

STAY AWAY FROM SWEETS, SUGARY DRINKS AND FOODS HIGH IN OIL. CONSUMING THESE FOODS CAN INCREASE BODY FAT AROUND VARIOUS AREAS OF YOUR BODY SUCH AS THE ABDOMEN AND THIGHS.

4. Drink Lots Of Water:

IF YOU WANT TO GET RID OF BELLY, SO DRINK ENOUGH WATER EVERY DAY (1 AND 1/2 LITER TO 3 LITERS PER DAY). DRINKING WATER AFTER REGULAR INTERVALS WILL HELP BOOST YOUR METABOLISM AND ELIMINATE TOXINS FROM YOUR BODY.




5. Eating Raw Garlic:

CHEW 2-3 CLOVES OF GARLIC EVERY MORNING AND DRINK A GLASS OF WATER WITH LEMON AFTER THAT. THIS TREATMENT WILL DOUBLE YOUR WEIGHT LOSS PROCESS AND MAKE YOUR SMOOTH BLOOD CIRCULATION IN YOUR BODY.  (THIS, I WHO WROTE YOU, I CONTROVERSY BUT, ACCORDING TO SURVEYS, PROCEEDS ...)


6. Avoid non-vegetarian Food:

To eliminate belly fat, it is recommended that you should avoid non-vegetarian food as much as possible. Carnes, who was in doubt.

7. Bet on Fruits And Vegetables:

EATING A PLATE OF FRUIT DAILY, MORNING AND EVENING. DOING THIS WILL FAVOR YOU WITH MANY ANTIOXIDANTS, MINERALS AND VITAMINS.

8. Spice Up Your Kitchen:

Use spices like cinnamon, ginger and black pepper in their kitchen. These spices are loaded with health benefits. They help to improve insulin resistance and reduce levels of blood sugar.

Fitness : Basic Rules 4 Those Who Have Difficulty Gaining Muscle Mass.

What Is Being Ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.
In case of unbalanced nutrition and physical inactivity, the ectomorphs plus gain excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.

•Differences in The Organism Ectomorph:

Studies show that in strength training the ectomorph body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, consequently, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which can not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages Of The Physical Type of Ectomorph

Most of the stars and professional models are ectomorphs - the fact that they have difficulty gaining weight helps them win exclusively muscle not fat. Having an athletic, healed and well-designed body is easy for the ectomorph.

The issue of creating cracked abdominal is not essential for ectomorph and, in most cases, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in Training Ectomorph:

The first thing the ectomorph has to do is forget the treadmill and strenuous cardio exercises: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

-As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

-As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing deadlift. Do not overfill with isolation exercises - they spend forces and not initiate muscle growth processes.
Remember that it is precisely the basic exercises, performed with more weight and 5 or 7 reps, who will engage in the work the major muscle groups, which causes the body to produce testosterone and other hormones extremely important for the growth of all your muscles.

•The power Of The Ectomorph:

For the ectomorph count the calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy. Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements For Muscle Growth:

Firstly, the sports supplements are just additions to a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes bulkier muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per pound of body weight per day.

How To Build Up Leg Muscles.

Leg strength is essential to many sports and recreational activities, such as soccer, martial arts and weightlifting. Although there are various methods to increase the size and strength of your legs, the best ways to build them up would depend on your goals, fitness condition and what you play.

1- One at a Time:

The isolation technique often focuses on one muscle group and one joint at a time rather than moving several of them together. Sample exercises include the leg extension, leg curls and calf raises. By isolating these muscle groups -- usually with a machine -- with minimal movement in other body parts, you can apply more resistance upon the muscle you're training. This can stimulate more muscle growth than multi-joint exercises, such as squats and lunges. Although isolation exercises don't translate well with sports skills and multi-joint movements, they are ideal for those who want to increase specific muscle size, such as bodybuilders and fitness models.

2- Go Full Body:

A larger muscle doesn't always mean that it's stronger or faster. Isolation leg exercises don't train your body to move to specific sports and activity skills and may hinder your performance. This is based on the SAID principle, which stands for specific adaptation to impose demands. For example, sitting on a machine and doing leg curls doesn't coordinate your hamstrings to work with the rest of your body when you kick a soccer ball. To improve your performance and skill, you must perform the specific skill itself or an exercise that closely mimics the skill. Compound exercises, such as deadlifts, squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

3- Eccentric Strength:

During resistance training, your muscles contract concentrically and eccentrically, which refers to the shortening and lengthening of muscle fibers under tension, respectively. Whether you use the isolation or compound method, emphasize on the eccentric contraction because the amount of force that lengthens the muscle is greater than concentric contractions, according to exercise physiologist Len Kravitz, Ph.D. This stimulates a greater increase of muscle growth. For example, lift the resistance at a rate of one to two seconds and lower at a rate of three to six seconds.

4- Recovery and Timing:

Proper nutrition and timing optimize your ability to increase muscle size and performance. Dr. Kravitz recommends that you consume a meal consisting of proteins and carbohydrates within 45 minutes after your workout. This replenishes your carbohydrate stores into your muscles and helps repair damaged muscle fibers immediately. The ratio of proteins to carbs should be a one-to-three ratio. Within the next one to three hours, consume another protein and carbohydrate meal at a five-to-one ratio. Consult with a sports dietitian to help you personalize your meals to obtain the optimum amount of nutrients you need to achieve the results you want.

Fitness: 3 Tips For The Perfect Warm-Up:

If you said the warm-up, you win! Without a proper warm-up, there are many risks associated with working out, including but not limited to injury, less-than-optimal performance, or slowed progress (aka plateauing).

There are five integral parts of a warm-up that must be addressed before even touching a weight or setting foot on the treadmill. Start strong, finish stronger!

3 Tips For The Perfect Warm-Up:

1. Dynamic Mobility:

Dynamic mobility is the body’s ability to move in multiple directions safely. Closely related to flexibility (but arguably even more important),“dynamic mobility gently increases range of motion to reduce chance for injury,” Johnson says. Injuries caused by lack of joint mobility can be especially debilitating for long periods of time. According to Colin Eakin, MD, a physician at the Palo Alto Medical Foundation, recovery from a torn labrum (a common shoulder injury), for instance, could take anywhere from four weeks post-operation rest plus two months of physical therapy to heal, or it could continue indefinitely. To up your chances of staying in the game, dynamic mobility can help. Try dynamic movements, such as arm circles and leg swings against a wall (working the upper and lower body is key!).

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2. Movement-Specific Preparation:

You turn on your car before heading out for a drive. By the same logic, you need to turn on the parts of your brain that control motion in preparation for a workout. The main benefit to movement-specific preparation is activating muscles that will be used in that day’s workout to ensure your workout is as effective as possible. For example, bodyweight squats would make sense if you are doing front barbell squats, and light band presses or push-ups for a day you’re doing a pressing motion, like a bench press.

3. Increase Core Temperature:

It’s called a “warm-up” for good reason. “The increase in blood flow and higher muscle temperature makes muscles more pliable, and that pliability prevents strains,”.

A muscle strain may seem like a minor setback, but once strained, the likelihood of that strain reoccurring becomes much higher, Johnson says, which can lead to more strains, more time out of the gym, and slowed down (or nonexistent, gasp!) results.