How to Improve Muscles performance in Training and Achieving your Goal.

Learn some tips that will make you may have a faster muscle recovery and thus improve their performance in training and achieving your goals.

In bodybuilding, as important as nurture and train the body properly is knowing provide specific periods of not only the muscle recovery, but the body in general, to provide increasing earnings and longer lasting.


Train intensely is fundamental to stimulate the muscle, however, he becomes totally ineffective when not take into account an adequate muscle recovery. So just do not train properly and eat correctly, the correct muscle recovery is as important as other factors, for "the muscle grows is at rest," you have heard this phrase?

And when we talk about recovery, soon comes to the minds of most bodybuilders rest, sleep, the act of sleeping. Of course, this is one of the most important ways to recover from something stressful, but there are other methods that we can use for that muscle recovery is even more effective. Let's meet some of these methods?

#1 - Triggers The Body a Conducive Environment  And Time  For Sleep:

Sleep is one of the main and most important stages of the recovery period. As important as food and as important as the training itself, sleep can be extremely anabolic and assist in muscle gains and reduction of body.


Today, divided into different phases, sleep represents in each one stage in which the body has different actions in various body structures and different impacts against it. And these range from synthesis and hormonal secretions, the protein synthesis, glycogen synthesis, relaxation of body and mind and etc.

Sleep all the time is not something that results or bring extra benefits, so the hours INTENDED FOR SLEEPING are essentially required to be overvalued and in fact exist. An individual, for example, that presents difficulties or inadequacies with the time to sleep, usually presents with numerous physical and mental problems, ranging from simple weariness even mental disorders.

Sensitive to light, temperature, sounds, touches, smells and other body is directly influenced during sleep and moments before it to perform this physiological state well or not. So try to sleep in pleasant surroundings without noise or any noise, away from the minimum brightness (some references show that even a simple LED on can bring harm) without strong odors and properly scheduled hours.
This will be essential to properly recover the body in the rest period and then increase still more intensity in training, making them increasingly have optimized efficiency.

#2- Use Melatonin
Sleep well with melatonin:

Completing the previous tip on providing adequate sleep for muscle recovery, a tip that I personally use and find very interesting is the use of melatonin.
Melatonin is a hormone secreted by the pineal gland after dark, so we can have sleep. But as they get older the amount of secreted melatonin decreases, which means that we have a quality of sleep worse. To solve this problem the tip is the use of any supplements melatonin base.
Use of melatonin-based supplements will make you able to regulate your sleep cycle, and presents several other benefits such as:
Strengthen the immune system;
Regulate the sleep cycle;
Reduce free radiciais;
Anti-oxidative effect;

More energy for the day, because you will have a better sleep, and  etc.

So whether or not trouble sleeping, melatonin can be an excellent accompaniment to a good muscle recovery after all sleep better never hurts.


#3- Use massage for better recovery
Sports massage to relax the muscle:

Massage is one of the fastest and pleasurable recovery means that there is, but it is not accessible to all, as in Brazil therapist is priced a little high. But if you have the possibility to massage once a week or once a month, do not think twice, do it!
A good massage will make your muscles are relaxed completely, which is totally in favor of good muscle recovery. Furthermore, the massage will help to ensure a reduction in muscle tone, accelerating the elimination of metabolic waste and improves the blood circulation.

A good massage option for us bodybuilders is called sports massage.

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The Best New Health and Fitness Stars on Instagram.

If you need a little push to get yourself to the gym, look no further.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Instagram is loaded with fitnessaccounts but some aren't as good as others. ... From (healthy) food porn to impressive exercises, Instagram is a goldmine for any fitness .... Could Insects Be the New Superfood?

Their fitness account features healthy foods, inspiring ... borderline prophetic captions that just make you feelgood.

Here are one of The Best New Health and Fitness Stars on Instagram you should follow now.

Check out " Constandinos J. Kyriakides"

You will not disappointed u think.!!

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Foods for Bone Health: Getting Enough Calcium From Your Diet.

Meet your daily requirements for calcium with these dairy foods and vegetables.

Getting enough calcium from your diet can be tricky. According to the Institute of Medicine, Americans consume about 72% of their dietary calcium from milk, cheese, and yogurt and from foods to which dairy products are added, such as pizza and ice cream. The rest is derived from vegetables (7%); grains (5%); legumes (4%); fruit (3%); meat, poultry, and fish (3%); eggs (2%), and miscellaneous foods (3%).

While people can absorb about 30% of the calcium in dairy and fortified foods (such as orange juice, tofu made with calcium sulfate, and soy milk), absorption is about twice as high from certain green vegetables, such as broccoli, bok choy, and kale.

Much less calcium is absorbed from foods with high levels of oxalic acid—spinach, collard greens, sweet potatoes, rhubarb, and beans—and eating spinach with milk, for example, also reduces the calcium you can absorb from the milk. The calcium in foods that are high in phytic acid—whole grains, wheat bran, beans, seeds, nuts, and soy isolates—is also poorly absorbed, but these foods do not block absorption from other calcium-rich foods like milk.

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How to Get the Vitamins and Minerals you Need.

Good nutrition is much more than something to fill your stomach -- what you eat can affect your health, energy, and well-being in so many ways.

The most important feature of a good diet is variety. We all know variety is the spice of life, but did you realize that unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients? Eating the right mix of vitamins and minerals will help you feel and look your best at any age.

Color Rules

To make sure your eating plan contains all the nutrients you need, choose a rainbow of colorful foods. The pigments that give foods their color are also the nutritious substances that can reduce your risk of cancer and chronic diseases like heart disease.

Of course, foods with the most "pigment power" are mostly fruits and vegetables -- yet another reason to fill your plate with these fiber-filled, low-calorie, fat-free, super foods! Eaten together, fruits and vegetables pack an even bigger punch in reducing free radicals -- unstable molecules in the body that damage cells and are thought to contribute to the development of many diseases.

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 Vitamins in the News

The hottest vitamins these days are the antioxidants (E, C, and A, along with the mineral selenium) and the "sunshine" vitamin, also known as vitamin D.

Antioxidants help gobble up those nasty free radicals. A diet rich in antioxidants has been linked to a host of health-promoting, disease-fighting activities in the body.
Antioxidant-rich foods include:

•Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes

•Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus

•Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams


Selenium: salmon and haddock
Vitamin D has been in the news lately as studies have shown that people living in northern latitudes (such as much of the northern U.S.) may not get enough of this nutrient. Without adequate vitamin D, your body can't properly absorb calcium, leading to a higher risk of broken bones -- especially in the elderly. A recent Swiss study suggests that elderly folks may be able to reduce their risk of injury from falls with vitamin D supplementation.

The best source of this nutrient is sunshine. Other good sources include:
Fortified milk and some orange juices. Juice manufacturers are now adding both calcium and vitamin D for better absorption.

•Salmon and mackerel
•Eggs
•Liver
•The Calcium Connection

Calcium is also the super-nutrient for keeping bones and teeth strong and preventing osteoporosis. The best sources of calcium are dairy foods, though it's also found in
dark leafy greens and

fortified products like cereal and orange juice.

Food or Pills?

Supplements are not the secret weapon to better health, nor can they make up for a poor diet. While vitamin and mineral pills can help round out a healthy diet, they cannot take the place of the many nutrients and fiber found in whole foods.

At the WebMD Weight Loss Clinic, we recommend taking a daily multivitamin and mineral supplement for nutritional "insurance." Depending on your food choices, even the best eating plans can fall short of meeting all your nutritional needs. Taking a daily multivitamin/mineral supplement is safe and may offer additional health benefits. According to a study published in the August 2003 Journal of Nutrition, a daily multivitamin can reduce your risk of having a first heart attack. Other studies have suggested that daily supplements can help maintain good health and reduce the risk of chronic disease.

But remember that more is not always better: When you are choosing your daily multivitamin/mineral, make sure it contains no more than 100% of the Recommended Dietary Allowance for any nutrient.

It's a much better idea to get your nutrients from food and take a simple vitamin/mineral supplement once per day -- unless your physician recommends otherwise. (Keep in mind that that certain health conditions, such as pregnancy, call for specific supplements, so check with your doctor if you have health issues.)

The Basics

Every day, scientists are discovering substances in food that promote health and protect against diseases. As time goes on, they will likely uncover even more exciting links between nutrients and health.
In the meantime, here are some basic things we know for sure about vitamins and minerals:
Vitamins and minerals have no calories.


All vitamins and minerals can be found in foods.


If your diet has too little of a vitamin or mineral over a long period of time, you will develop a deficiency.

The best form of most vitamins and minerals is the kind you get from food.

So go ahead: Add any or all of the foods mentioned in this article to your grocery list. Choosing foods and beverages that are loaded with vitamins, minerals, and other healthful substances will help satisfy hunger, ward off chronic diseases, and keep a zip in your step.


Via:  http://www.medicinenet.com/vitamins_minerals_and_nutritional_supplements/article.htm

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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " kaiquebarbanti_ifbb"

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How to Detoxify and Clean out Your System a Little.

If you have been feeling extremely tired, have been catching colds, getting sick more often or have been suffering from cloudy or muddled thinking lately, it might simply be time to detoxify and clean out your system a little.

Due to a busy lifestyle, you might not be taking as good of care of yourself as you should be. Skipping meals, eating fast food on the run, lack of exercise and lack of sleep will eventually take a toll on your body which could then result in those symptoms mentioned above.

Here are some things to do to help you cleanse your body naturally and get it back in peak physical condition.

÷ Instructions

#1. Drink Water:

 Drinking water is one of the fastest and easiest ways to help clean out your system naturally. Drink as much water as you can as often as you can. A good way to do this is to keep a bottle on your desk, by your nightstand, in your car, or anywhere else you might see it and be reminded to drink it. The simple fact is, if you wait until you are thirsty it means it is already too late and your body is already considered dehydrated.

Not only will you feel better with the more water that you drink, but you will look better as well. Drinking water can even help you to lose weight naturally. If you drink a full glass within 15 minutes before eating a meal, the water will help you feel fuller more quickly, causing you to eat less.
Do your best to drink at least 6 to 8 glasses of clean, filtered water a day.

#2. Exercise and/or Do Aerobics:

Exercise, particularly aerobics, can work wonders for naturally cleansing your body of toxins. The deeper breathing helps to clear out your lungs, sinuses, nose and bronchial tubes, and sweating that usually results from such exercise helps rid your body of toxins through your skin.

#3. Take a Fiber Supplement:

Increasing the fiber in your diet is another great way to help naturally clean out your system. More fiber in your diet will also help relieve bloating, constipation and feeling sluggish.

#4. Eliminate Certain Foods:

 Eliminating certain foods, if even only temporarily, can make an amazing difference in how you much lighter and energetic you will feel. Attempt to eliminate or at least greatly reduce the following types of foods:

•Alcohol
•Caffeine
•Dairy
•Chocolate or Cocoa
•Juices (if they are not raw or fresh)
•Soft Drinks
•Processed meats such as bacon, sausage, cold cuts,
•Excess salt
•Shellfish
Beef and Veal

5. Add Body Cleansing Foods To Your Diet:

Just as there are foods you should reduce, there are others that contain natural antioxidants that will help your body cleanse itself naturally. Some of the food you should consider adding more of to your diet include:

•Skinless chicken or turkey breast
•Egg Whites (excellent source of protein)
•White fish such as flounder or cod
•Sardines or mackerel
•Steamed brown or wild rice
•Green leafy vegetables
•Certain spices such as garlic, cinnamon and •ginger
•Fresh Fruit

#6. Drink Green Tea :

Drinking a couple of cups of decaffeinated green tea is another awesome way to help detoxify your body naturally. It contains antioxidants that have been known to prevent various types of cancer, lower blood pressure, lower cholesterol levels and even help fight off tooth decay.

(It's also a wonderful aid to weight loss). Even if you decide to reintroduce some of the eliminated foods back into your diet, you should make green tea a permanent staple in your diet for its incredible health benefits.

÷ TIPS & WARNINGS:

Avoid Fasting Severe fasting is never a good idea. In many cases it can cause more harm than good. If you follow the steps above, you can rest assured your body will cleanse itself naturally in the easiest and healthiest way possible and you will feel lighter, more energetic and healthier in no time.

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How to Get Your 6-pack abs to Really Pop?

Developing a toned six pack abs can be very frustrating if you do not have the correct information at hand. There are hundreds of different methods and myth out there regarding developing of six pack abs. So the end question is who can we trust and this leads to majority of people giving up hope and accept their huge belly as part of their life.

Getting a six pack abs won’t be far away from now. So the secret to your tone six pack abs is simply to reveal your hidden abdominal muscles by shedding away the unwanted layers of fats at your belly.

In order for the methods to be effective, make sure that you know why you are using the method so that it gets you motivated and let you have an insight of what you are targeting for.

1# Dietary Habits:

This is far most the most important method everyone hates when they think of getting a six pack abs. Wrong dietary habits is the sole reason why most people will never get their washboard abs to be visible. It is very important to select the choice of food you are eating as close to 90% of your workout is about losing the belly fats.


You can train all day with all the various advance techniques, but if your diet is poor, you can never get your body fats low enough to see your six packs. I have written an article on how to get six pack abs diets for the solution.

#2- Eating Pattern And Habits:

This is another important fact that a lot of people do not follow when training for six pack abs. They assume that dieting = not eating/eat minimal till starvation, thus helping them to get rid of the belly fat at their stomach. This in fact is not going to lose any inch of fat but gain more as a result. This is because when your stomach goes into starvation mode, your body will be smart and give a signal that says "Food shortage Food shortage lets reduce the metabolism rate by storing fats for later use." In this case, your metabolism rate will be reduce and thus burning less fats for you.

Therefore, I highly recommend that you avoid skipping your meals and have at least 6 small meals throughout the day in order to increase your metabolism rate and burn fats all day.

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