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Thinking of buying HMB supplements to enhance your training? I invite you to read this article before doing so  suspension-100. ________________________________________ HMB, or scientifically speaking beta-hydroxy-beta-methylbutyrate , is the result of the metabolism of leucine, an amino acid that we incorporate into our bodies through the diet. When compared to leucine, HMB appears to be significantly more potent on a gram-for-gram basis in attenuating the rate of muscle protein breakdown, but is less effective than leucine in inducing muscle protein synthesis. Because of this, HMB is marketed as an anti-catabolic agent (proposed to reduce the rate of muscle breakdown) rather than an anabolic agent (proposed to increase muscle mass). But let's take a closer look at all these points ... Index of contents WHAT IS HMB? THE HMB AS A SPORTS SUPPLEMENT DAILY DOSE OF HMB SUPPLEMENTS IN CONCLUSION: SHOULD I BUY AN HMB SUPPLEMENT? WHAT IS HMB? As a sports supplement, HMB is a substance that in theory would help increase endurance and lean muscle mass, that is, the amount of fat-free muscle, obviously if we accompany it with the proper training. Β-hydroxy-β-methylbutyrate (HMB) is a compound produced from the amino acid leucine , which we find in products of animal origin, such as meat, fish, dairy, and eggs. The problem is that in order to incorporate the 3 g of HMB, established as the recommended daily dose, we would need to consume 600 g of high-quality protein (approximately 3 kg of chicken), which is impractical. THE HMB TODAY ________________________________________ Initially HMB quickly became a supplement marketers promoted as an alternative to doping, ensuring almost similar efficacy with no side effects. But soon the popularity and price of this product fell against the empty promises previously made by the different ads. Today it may be a little more difficult to find on the market, but it still retains a certain reputation in the sport. THE HMB AS A SPORTS SUPPLEMENT The main effect of HMB is increased muscle strength, which accompanies a certain increase in lean, fat-free mass after a strength training program. In turn, and like BCAAs, it limits catabolism after a great effort . But that is not all: it is also credited with accelerating muscle recovery and stimulating fat loss. ( 1 ) THEN SHOULD YOU BUY A HMB OR LEUCIN SUPPLEMENT? ________________________________________ We would think that just by consuming enough leucine, our body could produce a large amount of HMB, right? However, this assumption is not entirely accurate, since in reality our body should consume tens of grams of leucine before synthesizing only a few grams of HMB. However, for the purpose of synthesizing muscle proteins, if we compare HMB and leucine, the latter could be said to be slightly more potent on a gram-to-gram basis. HMB is not advised to induce muscle protein synthesis since leucine is probably more effective, and even cheaper. Likewise, there is no evidence that the consumption of foods containing HMB can offer an interesting amount of this substance, since HMB is only present in very small proportions. Even the HMB provided by sports supplements may not be completely efficient since there are studies that have concluded that there is no great relationship between the declared benefits and the result obtained (study in English) in terms of growth of muscle mass or development of resistance. ( 2 ) DAILY DOSE OF HMB SUPPLEMENTS Supplementation with HMB tends to be in the dosage interval of 1-3 gr daily, in order to reduce muscle mass loss over time (anti-catabolic effect). As I said before, HMB is going to be 20 times more powerful than leucine for this purpose, which is seen as the equivalent of 20-60 grams of leucine supplementation. THE SIDE EFFECTS OF HMB SUPPLEMENTS ________________________________________ This is at least one of the positive sides of this supplement, HMB does not cause any relevant side effects, so you can try it without surprises. In fact, it has been tested on animals at very high doses and does not cause any adverse effect on them. IN CONCLUSION: SHOULD I BUY AN HMB SUPPLEMENT? Although, over time, its price decreased, it is still usually high, so I would not advise you to use this supplement, when there are better options, such as BCAAs for example. These will be cheaper and will give you effects already demonstrated by different studies in a larger group of the athlete population. What's more, if you read in different bodybuilding forums, HMB is considered an unnecessary expense given the recent results achieved by professional athletes.

Do your children have a jump rope? Then you already have the best cardio accessory and the best slimming plan at home. You don't need much more to burn calories, tone your body and improve your fitness. It cannot be cheaper, faster and more effective. You just need the camber, a little space and a little coordination. Do you need inspiration? Just put in IG and you will find more than 13,000 posts! On Pinterest the jump rope is also among the 8 trending exercise routine boards and among the biggest calorie burn exercises  therapy-pct . Benefits cocktail “Skipping rope has cardiovascular, muscular benefits and also in other aspects such as coordination or agility,” says Vanesa Pérez, doctor in Health and Sports Psychology and responsible for fitness at the Forus gyms . "The benefits at the muscular level are obtained in both the upper and lower body, since the legs must be facing the jump of the rope each time it passes and the arms must be moving the rope cyclically," explains the Forus expert. "The benefits at the cardiovascular level are obtained because it is an almost exclusively aerobic activity, because it is jumping so frequently and without recovery. Depending on the intensity at which you work, it could be considered as HIIT exercise ”, he points out. According to Pérez, “jumping rope also improves coordination as it is an exercise in which you work with an implement, and agility, which is the star component, because very fast movements are required both by the upper body and the train lower". In addition, jumping helps protect and develop your bone mass, since jumping generates stress in the bones and forces your body to strengthen its bone structure. How many calories can you burn by skipping rope? "Practicing at an intensity of about 100 jumps per minute, you can consume about 14 calories per minute depending on weight, height, physical condition, etc.," says the expert. The correct technique Before launching yourself into your daughter's skipping rope, wait, we tell you how you should jump to avoid hurting yourself. According to Vanesa Pérez, it is very important to choose the appropriate length of the rope. And to execute a correct technique, this expert points out that it is important to bear in mind three fundamental aspects: - Move only the wrists and not other parts of the body. It is important to maintain good stability in the shoulder girdle. - Keep the core activated to have a correct posture and protect the back. - Always fall on the balls of your feet, and not on the entire foot to take care of the joints. "Jump rope in a very powerful cardiovascular exercise because it combines the exercise of arms and legs together with the operation of the cardiovascular section. Therefore, when we have it highly perfected, we achieve a very efficient and functional cardiovascular system and organism in general, ”adds Pérez. Skkiping rope Adidas by Deporvillage DEPORVILLAGE HOW LONG We are not going to lie to you, at the beginning nor will you be able to jump much more than a few minutes and your heart will speed up quickly, but, as Pérez says, “skipping is a very grateful exercise because it brings you benefits with little practice time, and it will be As it is practiced with more duration and frequency, when we can have more resistance and this means that we can last longer ”. "But you don't have to practice longer to have more benefits." Our objetive? Jump for at least 10 minutes straight. An ideal warm-up As the Forus expert explains, skipping is especially used in sports such as boxing, tennis or bodybuilding. "The main reason is that they are usually used as sports warm-up prior to other exercises, and it is an ideal training for sports that require vigor, coordination and rhythm." So it can also serve as a warm-up for your intense training sessions or running. DON'T JUMP IF ... The Forus expert tells us for whom skipping rope would be contraindicated: -For people who are not in the habit of practicing physical exercise on a regular basis, they should start very gradually. -For people who cannot have an impact, due to joint problems or any other type of injury.

Very good once again friends! In this article, we are going to talk about High-Intensity Interval Training (HIIT ). Why it may interest you? Well, because it is a very suitable tool to take care of your health, taking advantage of it especially to burn fat more efficiently than with conventional cardio. Why is HIIT superior to conventional cardio (LISS) for losing body fat antis-steriods? Numerous meta-analyses and systematic reviews (the studies with the highest quality and level of evidence available) have already shown, both actively and passively, that the benefits of HIIT for fat loss are at least equal to those that cardio de moderate intensity and long duration (5, 6). Obviously, to produce these benefits we have to reach a minimum training volume. Multiple studies conclude that HIIT is certainly better since it tends to cause greater adherence than conventional cardio (7). Evolution has adapted us to HIIT If we take into account the evolutionary perspective, it is perfectly logical to think that we are better adapted to perform better under efforts of higher than moderate intensities. Think about it: You are a Homo sapiens and you are in the African savanna and a lion approaches you. What would you do? If you are like 99.9% of human beings, you will run at full speed to escape from the lion. Unless you have had a tonsillectomy, in which case you will not be afraid. Now, in that same African savannah, you have seen that to cross from one side to the other of the river you must cut down a tree to be able to build a bridge from one end to the other. What do you do on that assumption? You push that tree that is about to fall down with all the force you can develop to create a bridge and be able to cross to the other side. And now finally, imagine that you are in the jungle and you have to travel a long distance to move to other areas where there is a greater abundance of food. You would walk until you reach the new location That obviously, by the law of energy efficiency, you will tend to do it walking, instead of running, at moderate/low intensity (1). It is for that same reason that your body likes low-intensity movement so much and avoiding a sedentary lifestyle because it is more efficient. Keep in mind that our ancestors spent time either doing high-intensity, short-duration activities (escaping the lion) or long-duration but low-intensity activities (walking long distances in search of food). And for that reason the most athletic bodies out there tend to be particularly good at two qualities: The force and the speed (that, in the end, depends on the force to a great extent). And, in contrast, we are less adapted to intermediate intensity efforts. Why does High-Intensity Interval Training or HIIT maximize fat loss? We know that HIIT increases the so-called COPD effect (2, 5). But what is this that has the name of lung disease? ( COPD in medicine means Chronic Obstructive Pulmonary Disease, but it is not our case, it was just a mini-joke to liven up the reading ). The COPD effect is the Post Workout Oxygen Consumption. High-intensity training produces a great cellular oxidative stress-producing ROS (reactive oxygen species), which to a certain extent and a hormonal dose, are going to “damage” the cell. We put the damage in quotes because then the muscle will come out stronger from this damage. Well, in several ways: ● Recycling and improving those cell organelles affected by oxidative stress (3). ● Increasing mitochondrial biogenesis by activating the AMPK pathway, which will eventually end up activating the PGC1alpha genes, which will result in increased density of the muscle mitochondrial (3). Increased mitochondrial density will make our body more efficient for fat loss because to repair muscle due to oxidative damage we need energy, which we will obtain from ... Yes, you guessed it right: From fat. So practicing HIIT regularly 1-2 times a week (assuming we prioritize strength training) will make us more sensitive to fat loss by increasing the density of these mitochondria. In addition, numerous studies suggest that one of the great benefits of HIIT is that it can help us burn more fat in a resting state, although there is still a lot of research to be done in this field (2). Does HIIT make me lose muscle mass? Without a doubt, this is one of the most frequently asked questions by people who start practicing high-intensity training. The answer is, as always: It depends. It depends on several factors. The cases in which HIIT is going to make you lose muscle mass are those in which the following conditions exist: ● When you exceed the maximum HIIT volume (measured in total time per week) that causes interference with strength training due to lack of muscle recovery. ● When HIIT training is performed prior to strength training. ● When HIIT and strength training coincide on the same day (or at least not a few hours apart between each other). As long as these assumptions do not hold, you should not fear that you will lose (or rather stop gaining) muscle mass because your performance in strength training will not be harmed. In addition, you can take advantage of the benefits of HIIT to keep the fat percentage at bay. Of course, if you dedicate yourself to professional bodybuilding, I do not recommend practicing HIIT since in that case, it will not be worth it (8). In that case, better low-intensity cardio, since it has less interference with muscle mass. HIIT vs LISS How can I take advantage of HIIT benefits? So, once the above is established. What do I personally recommend to you to maximize fat loss with HIIT? Customize your high-intensity interval training routine First, customize an exercise routine that you like to do. They will be performed at maximum intensities at predetermined time intervals and leaving a recovery time between them. You can choose to do a predefined exercise routine or do sprint sets at top speed. Perform HIIT separate from your strength routine Preferably, perform the HIIT / Sprints routine on a non-strength training day. If it can't be, leave a few hours of separation between one type of training and another. If this is not possible, do it after strength training. Although a strength training well done will most likely not leave you energy to HIIT. In this case, I would opt for a low-intensity cardio such as walking. Duration of 10 to 20 minutes Perform a routine lasting between 10-20 minutes. Multiple studies have found the maximum benefits of HIIT in this time frame. Personally, I would plan an initial routine for beginners of 3 or 4 series (depending on the starting level) with 4 exercises each performed for 40 seconds at maximum intensity and a 20-second rest between exercise and exercise. Between sets, the break would be from 1:30 to 2 minutes. Exercises for a HIIT routine Among the exercises that you can incorporate into your HIIT are the following, which are the most common. Jump squat Burpees Climbers Knee jump to chest Skipping forward Jumping jacks Box jump Front isometric iron Side isometric iron Overpowered But it does not end here. If you have more sophisticated devices apart from your own body. Like dumbbells. Or a kettlebell. You can plan a CrossFit routine of 15-20 minutes of work that will bring you great benefits. In this case, I would propose a classic routine of 21-15-9 / 9-15-21 / 21-15-9 combining these exercises for each workout. Each of them would be performed 21 times, then 15, then 9 and so on. Your goal will be to finish as soon as possible and you will know that you have improved because each time you will do the routine in less time. NOTE 21-15-9 are indicative numbers, they can be adapted to the person and / or need and can be done more or less, depending on the case. The important thing is the perceived intensity when training, that it is high. The number of rounds is also indicative since people of a higher level can even be asked for more, or do them in less time. Swing with kettlebell Kettlebell / Dumbbell Transplants Push press Squat Kettlebell Over-Head Squat How to progressively improve in HIIT? Like all training, HIIT is not exempt from applying the principle of progressive overload. And there are several ways to improve our HIIT and make it increasingly difficult when we have become accustomed to the previous level. ● Increasing the number of exercises per series. For example: go from a 4 × 4 to a 4 × 5. ● Increasing the number of series of exercises. For example: go from a 4 × 4 to a 5 × 4. ● Increasing the execution time of the exercises. For example, going from executing an exercise 40 seconds to 45, 50, 55, 60, etc. ● Reducing the recovery time between exercise and exercise or between sets. It should also be noted that the HIIT also includes the series of sprints, in which you can improve following the same principle that we have seen: ● Increasing the distance traveled. It is recommended that, as in hypertrophy training, the entire range of repetitions is played to give different stimuli to the muscle, in a sprint training it is good to touch all distances. You can do a short speed series (30-60 meters) or longer series (100-400 meters). ● Increasing speed (reaching the maximum you can always). Try to travel the same distance each time in less time. ● Reducing the recovery time between sprints. It would not go down from 1:30 minutes on short speed and 3 minutes on a long speed. ● Increasing the number of total sprints. If you decide to opt for CrossFit routines, the best way to improve is: ● Increasing the duration of training. Progressively you increase the working time in a minute when you notice that you have already got used to it. ● Increasing the complexity of the exercises involved. It is not the same to perform a push press than an Olympic bar snatch. ● Increasing the number of repetitions and load you use to do the exercises. ● Performing a workout in less time each time. ● Performing more and more rounds of exercises at the same time. Personally, I think that these last three are the most important goals to pursue these types of routines. Conclusions on high-intensity interval training ● HIIT has been shown in studies to be at least as much a tool as conventional cardio for fat loss and physical performance enhancement with the advantage that it takes less time to perform and adapt. ● If we consider the evolutionary pattern, our organism is better adapted to the efforts of extreme intensities compared to those of intermediate intensities. ● Psychologically, HIIT arouses greater adherence, probably due to obtaining good results with relatively little time invested and to the physical feelings of fatigue typical of high intensity. ● HIIT maximizes fat loss through the COPD effect and induces increased mitochondrial biogenesis, which can lead to increased fat burning at rest when adaptations occur due to increased basal metabolic rate (under investigation). ● If your goal is exclusively the gain of muscle mass, do not HIIT and preferably opt for a low-intensity cardio. The phenomenon of interference between HIIT and hypertrophy happens when we exceed a certain volume of HIIT. ● Start with classic 4 × 4 routines or by series of sprints at maximum speed. If you progress more over time, you can introduce classic CrossFit exercises using kettlebells and dumbbells. You have a whole range of possibilities at your disposal, take advantage of them all.

Do you think you have to sacrifice all your favorite foods when you start a new diet? The truth is, no. Learn all about the flexible diet in this article. Simply eating healthy can often help you lose fat, build muscle, and stay healthy  mix-150 . Making the right food choices is the smartest way to help you get as little calories as possible. But not always. It is quite likely that you can, quite easily, still consume excess calories by eating foods that you consider "clean" and "healthy . " This is especially true if you are following the typical nutrition advice of consuming several small meals every few hours. You may feel better about yourself by making the decision to trade in your rich donuts for a healthy fruit smoothie, but this may not be a smart choice if your goals are to lose weight. Just because a food is healthy, clean, nutritious, or any other term attached to it does not mean it is low in calories. And if you're still eating too many calories, chances are you can't lose fat, and possibly even more likely to gain some fat tissue regardless of your good food choices, too. An Experience of Consuming Clean Foods. For years, I was the role model for eating clean food. Absolutely nothing that ate or entered my body was processed or nothing was with added sugar. Seriously, I couldn't even eat things like wheat bread, since it had been processed. Sounds nice huh? You would think that he would have been a slim and healthy boy during that time. But the truth is that I was not. Rather it was far from that. What was this for? All the food I was consuming that I considered healthy was adding or adding up to more calories than my body needed to consume in order to lose fat. My characteristic diet consisted entirely of consuming sources of carbohydrates such as oatmeal, sweet potatoes, rice and fruits, along with an abundance of protein and healthy fat, this was definitely the dense nutrient, but it was also calorie dense. To help you understand how a flexible diet can be achieved and likewise lead to greater fat loss, I would like to give you an example of what many people's idea of healthy eating is. You can clearly see how many calories a “ healthy diet ”and in this way you can keep track of the sum of them. A Diet to Follow? At breakfast: A cup of oatmeal, banana, tablespoon of peanut butter, tablespoon of protein (this would total 470 calories) Snack Nº One: Apple, handful of almonds, goat cheese (this would total 360 calories) At Lunch: Chicken, brown rice. (This would add 470 calories) Snack No. Two: Protein bar (this would total 380 calories) In the dinner: Chicken burger, wheat bread, sweet potato (this would total 660 calories) Snack No. Three: Protein shake , two tablespoons of peanut butter (this would add 440 calories) The calories accumulated in all the foods consumed on this day, would add up to a total of 2,780 calories It is true that this is a diet which can be considered within the category of healthy since it could provide a lot of nutrients, but it definitely would not lead to weight loss for most people. Unless you're a person with a lot of daily activity, 2,780 calories will probably only guarantee you maintain your weight at best and it would most likely lead to weight gain for many people who lead a slightly more sedentary lifestyle. We also recommend that you read. . . 6 Benefits Of Oatmeal For Bodybuilders + How To Make A Good Oatmeal Shake. Not only this, but a diet that can be considered as the cleanest, could end up being extremely unsatisfactory, something difficult to stick to, boring in time, and as we already mentioned, also very expensive to cover. Another problem with this type of diet is that most people would have to include at least one day of tricks or one trick per week to maintain sanity. That day of deception could be pretty crazy for many people too, and easily turn into a full binge after several days of deprivation. Thinking about reality, the diet that you consider as healthy, will only be providing too many calories and additionally cheat food or cheat day would be far from guaranteeing a benefit for the body. Diet Approach Should Be Flexible. So, if just eating healthy is not the answer and could potentially even lead to weight gain rather than loss, what should be done? Well, there is only one way to guarantee results, and that is by tracking your food intake and controlling how many calories you consume on each plate. Your caloric intake is always the most important factor in determining the effect that your diet has on your body and therefore it is the only thing you should control if you want to lose fat. To lose fat you must consume fewer calories than your body needs each day. And while you focus on this perspective, your body may certainly require a bit of discipline, you don't have to torture yourself and be as closed, bored, and pain in expensive eating as many people think. Your diet can be very pleasant, affordable and sustainable with the right approach. When you understand the principle or the true approach, you will be able to have an extremely healthy diet, but also consuming foods such as ice cream, cookies, donuts and any other food you want every day, and you will be able to obtain good nutrition and stay slimmer at the same time than ever before. You will begin to have control over your calorie intake. Sure, you can still eat a lot of "healthy" foods, but only because you really want and need them, not because you feel like your only option. Of course, it's always best if you eat enough of the healthiest foods so you can get all the nutrients you need to stay healthy, stay full, and make sure you have plenty of energy throughout the day. We also recommend that you read. . . BODYBUILDING AND FITNESS: 2 Branches From The Same Tree But With Established Differences . But after what has already been said, you now know that there is no need to continue consuming more of those nutritious and healthy foods in an exaggerated and unbalanced way, since doing it without conscience could also unconsciously add more calories and potentially more than you need. You should also know that as long as you consume the correct amount of calories in your days you will be able to meet your goals, consuming some less dense nutrients such as "junk food" will not harm your progress and results. So let's take a look at what a diet like this might look like: At breakfast: Egg White Delight and a black coffee (This would add 250 calories) Snack Nº One: Light Greek yogurt (This would add 80 calories) At Lunch: Grilled chicken sandwich, cup of fruit and a diet lemonade (This would total 400 calories) Snack No. Two: One serving of beef (This would add 240 calories) In the dinner: A small piece of ham with a thin crust and a pineapple pizza with a diet soda (This would add 860 calories) Snack No. Three: A cup of low-fat ice cream (This would add 240 calories) The calories accumulated in all the foods consumed on this day, would add up to a total of 2,080 calories Customize Your Diet. Obviously this is a very random example. Looking at the commonly recommended healthy diets in bodybuilding from a more individual perspective, these can be seen as unsustainable options. All the details of the diet (food options, meal times, number of meals and food combinations) could be adjusted to meet the needs and preferences of each individual. You can eat fewer calories in the morning and save more on them later in the day, eat a huge breakfast and eat less later in the day, skip snacks and add calories to main meals, eat nothing in the morning, and save all the Calories sum for later in the day, or you can even eat a Twinkie diet with some protein and vegetable shakes. What really matters most is the total calories consumed in the day and the total energy balance. 2,080 total calories from a diet like the above could lead to sustainable and consistent fat loss in most people who are training at least a few days a week. It would also be advisable to include some vegetables in the diet. Although we didn't specifically mention them, they could easily be added to any meal with very few extra calories and plenty of nutrients to keep you healthy and satiated. Another benefit is that this diet would require hardly any planning and preparation of meals . If you're not seeing results despite consistently healthy eating, maybe it's time to try a different and possibly better approach. Only eating healthy can work for some, but it is far from a guarantee. In conclusion. The IIFYM diet model is one of the fad weight loss diets that has been making a lot of noise with increasing force in recent years. The IIFYM diet comes from if it fits your macros, which means that it adjusts to your macronutrients. The idea of this diet was born legally in the United States, and it is an almost commercial brand in which there is a lot of advertising and marketing behind it. This diet would consist of knowing that what are the macros that you frequent or that you like, you would be able to calculate your daily caloric expenditure, adding or removing calories as you want to gain or lose weight. Being aware of the calories you consume, according to the IIFYM diet, you only have to calculate the amount of macro-nutrient, such as protein, carbohydrates and fat that you have to eat. Thinking about this, by covering these needs you could eat any type of food, whatever it is, as long as it fits the macros.

Do you want to find out before buying your fat burner or food supplement? This guide will present you, in a clear, objective and independent way, our selection of the best fat burners and food supplements of the moment. You will discover the best fat burner or food supplement, the fat burner or food supplement that offers the best value for money, and the best fat burner or cheap food supplement clenbuterol-cycles The Best Natural Nutrition Fat Burner After studying quite a few natural fat burners, Natural Nutrition is at the top of the podium, has managed to be the best fat burner of the year. The Optimum Nutrition 100% Whey Gold food supplement is simply the best on the market right now. In the list of its ingredients are high-quality proteins, the true guarantee of optimal muscle growth and an ideal recovery. With Gold Standard Zone technology, you will have the energy and endurance for long-term exercise. This product is also prized for its sweet flavor marked by a pronounced chocolate and hazelnut note, while being low in sugar and fat. It is the ideal dietary supplement for the best athletes. Positive points ● Energizing ● Nice flavor ● Low in sugar and fat ● Cash ● Perfect quality Bad points ● Perfectible conditioning

It is a pleasure to be collaborating with you as always. I see that you have increased muscle size lately, how many kilos have you gained between 2013 and 2015? Thanks MD Latino for the opportunity. Thank you for supporting the Latino community, which is immense and also wishes to be present in what is unfolding in this great world of Bodybuilding trenbolone . From the year 2013 to the present 2015 I have gained 10 kilos in muscle mass. Did you make adjustments to your diet? We definitely made some adjustments to my eating plan in order to achieve the changes obtained, such as calorie rotation adjusted to my metabolism. Do cardio every day to keep the percentage of fat low and thus my body has gradually responded correctly. It was easy? Easy as such maybe not. Being a bodybuilder requires time and perseverance, it is a sports career where building a little muscle can take years and losing them is super easy. I would say that I have had to maintain myself with perseverance and perseverance in the gym and with my diet. It is the only thing that has allowed me to evolve and obtain favorable changes. What do you think of macronutrients? Macronutrients are essential to gain muscle mass and the energy we need for training and our daily activities. Among them the main thing is protein (chicken, meat, fish, eggs). How many years have you been as a professional athlete? Since 2009 I am a professional IFBB. I know 2014 was a very good year in your IFBB Pro athlete career as a third place on the Sacramento Pro Show and sixth place on the Tampa Bay Pro Show. It looks like you are fighting to get to the top of the positions. What is your 2015 goal? My main goal is to win my first professional show, qualify for Olympia and be a good bodybuilding ambassador worldwide; at this moment representing my name and my Mutant sponsor at all levels. How do you plan to hammer your way on your rivals? My main competition is with myself and even though I keep in mind that all athletes are doing their best to win. What I must do is continue following the instructions of my coach Hany Rambod and present myself on the stage in optimal condition. Your roots are from Venezuela, many very famous names have come from there such as Michelle Lewin, Gustavo Badell, Elvimar Sánchez, Rixio Tapia ... What do you think of Venezuelan sport and why is so much talent in fitness and bodybuilding owed? Venezuelan talent has always been of a very high level, under any circumstance or condition that each person is in, Venezuelan athletes do not give up, we keep working and dreaming. We believe that it can and this has allowed us to cross invisible barriers and conquer other nations. How did you start practicing this sport in Venezuela and at what age? I started going to the gym at 17, but focused on bodybuilding at 21. I did not have a great education in this sport for that time, but little by little I have been learning and developing until today. How was the transition as an amateur athlete and Pro athlete, what competitions did you have to win? Oh wow My transition from amateur athlete to Pro athlete was a bit bumpy, as my amateur career was not very extensive. I dare say that as an amateur 60% of my competitions were not the most successful, but my perseverance in this allowed me to improve and compete in one of my best conditions in the last shows as an amateur athlete in NPC Southern States Miami 2007 , where I won the Overall, then I competed in the 5th., Copa la Esmeralda 2008, taking into account the future potential that the IFBB federation could have in this sport decided to grant me the pass to professional and with great responsibility I accepted it. I see you in high spirits with your new sponsor Mutant. How did you connect with them and how does this brand help you as an athlete? Mutant is an excellent company that has been on the market since 2006. I spoke to them after competing in the Golden State Pro Sacramento 2014. They give me great support and support as a family of true mutants, enterprising bodybuilders and wanting to continue evolving and growing to offer the best products to all our fans and people in general. Which Mutant products are your favorites and why? I regularly take BCAA 9.7 amino acids three times a day. I take creatine Creakong 300mg before and after training. For the Mayhem preworkout, since it makes my workouts more explosive. In the post-reout Rehab is excellent because it helps me with the recovery of my muscles and growth. With my Micellar Protein I take two scoops before sleeping and in the volume stage I integrate into my Mutant Mass eating plan, since it has 52 gr of proteins and allows me to gain weight quickly and cleanly. What is your favorite cheatmeal and why? My favorite cheatmeal is eating hamburgers and sushi, I like it and they also have protein. What part of the body has cost you the most to develop? My muscle groups in general are fine, but I am working on giving more volume and thickness to my back and chest. BACK ROUTINE Warm up before taste 1. Pull-ups from 4 sets with as many reps as you can 2. Rowing with bar 4 series: 12 -10 reps 3. Dumbbell Rowing: 4 sets 12-10 reps 4. Rowing hammer: 3 series 12-10 reps 5. T-bar Rowing with close grip: 4 sets of 12-10 reps 6. Milestone Hammer: 4 series 10-8 reps BICEPS ROUTINE Warm up before taste 1. Standing barbell curl: 4 series 12-10 reps 2. Standing curl with dumbbell: 4 sets of 12-10 reps TIPS FOR YOUR EXERCISES For back try to do strict exercises. Maintain a maximum contraction in each of the movements. For the biceps. Since I have good size and shape in my arms, I only perform two exercises after the back routine and use basic movements to maintain volume and roundness. Do you prefer to split your cardio after or before your weight routine? I do cardio every morning on an empty stomach for 30 to 45 minutes a day and I include my abdominal routine. What type of cardio do you prefer and why? I like to do cardio on the stairs or on the treadmill, with a high speed and with a heart rate of 140-145 my heart rate. WEEKLY TRAINING Monday : chest and triceps Tuesday : back and biceps Wednesday : legs Thursday : shoulders Friday : rest Saturday and Sunday : start again What foods do you prefer to have a good balance of calories, carb, fat and protein? The meals in my meal plan are carbohydrate based like rice, potatoes and oatmeal. I also include green vegetables but don't count them as carbs. In protein I include chicken, meat, fish, eggs, and turkey. In fats, Omega 3, olive oil and avocados. Depending on the season I am in, these foods can vary but they never stop being in my diet. Who do you want to thank? Thanks to all the fans who support me and have followed me. Thanks to my sponsor Mutant for being part of my projects. Thank you MD Latino for the opportunity to continue exposing my work and talent for all of you. Thank you to my wife for helping me every day to firmly cross the path of improvement, because with your support and encouragement today I have achieved one of my greatest desires. With infinite love and thanks. Everything is possible as long as we believe in ourselves. Thanks to the IFBB and all the readers who are part of this. Where can followers find you on social media? Instagram : mrmanuelromero Facebook : Manuel Romero IFBB Pro Twitter : Mr Manuel Romero Youtube : Manuel Romero IFBB Web : www.manuelromeroifbb.com Any last comment? Enjoy the pain. It will be the only thing that can differentiate you from who you are, to be a winner. It is my slogan. There are no limits, only we can overcome the invisible barriers of life. We just have to act and if you believe it, I believe you! Success. Your friend Manuel Romero.

This topic is not a controversy about what is better, if bodybuilding or weightlifting, because they are two totally different specialties. However, due to their similarity to weight training, one can always learn from the other  stanozolol-dosage-cycles . Principle of individualization Virtually the entire first year of weightlifting is focused on finding the lifter's weak spots. Any good weightlifting coach knows that the program that one lifter follows cannot be applied to another, since there will be some who need to improve their speed to enter under the bar, others their strength, others their pull ... etc. This principle is one of the maxims of athletic training: no athlete should train like another , since their strengths and weaknesses are different. That is, a person, a program. Why should a person whose strength is his virtue have the same program as someone whose strength is his weakness? We have always seen in bodybuilding (and I include myself, the truth) how people try to adopt the same routine as others. Hey! And that's fine, only after having tried that program you have to come to some conclusions: What is my weakness? Maybe the deadlift, maybe the front squat, maybe the bench press. And most importantly , what is my most retarded muscle group? A chain is as strong as its weakest link. You will never achieve your best bench press mark if your triceps are lagging. You will never achieve your best squat mark if your hamstrings are lagging or your lower back is weak. YOUR program must be focused on YOUR needs. Take a program that seems good to you, there are millions, but adapting it to you. What can be learned from this ?: Do not adapt to the program, make the program adapt to you. Overtraining The black hand lurking in a bodybuilder's (and weightlifting trainer's) deepest nightmares. We have all said: do not do so much, that you are going to overtrain! ... for the simple fact that it seems like a lot of work . Saying this is not knowing what overtraining is and not knowing your body. So, here I will expand. The Chinese Olympic weightlifting team trains about 6 hours a day. EVERY day, 3 hours in the morning and 3 hours in the afternoon. Coaches are always on top of them in case they notice the slightest sign of overtraining, it's part of their job. Your first conclusion will be: So overtraining doesn't exist or will I ever achieve it ?? !!!. Lie, and very big. To reach that level of training it takes the Chinese national team about ... 6 years. Yes, I said 6 years ... or more. Children train 2 hours with a bamboo stick, learning each movement perfectly. The other 4 hours of training are carried out in games: jumping games, sprinting games, pulling rope games ... that is, games that improve physical and motor skills that will later be required of them. They train for many years with this bamboo stick, then with a weightless Olympic bar ... year after year, effort after effort. That is one of the secrets of "no overtraining", the other two are eat well and get enough rest . There is an even more obvious example: a farmer gets up every day at the same time, exercises the same muscles day after day in his work in the field for more than 10 hours, and does not "over-train". If you, who train around 3 or 4 days a week, try to do that right now ... the best thing that can happen to you is overtraining. Your body collapses due to an effort that it is not capable of supporting and the defense mechanism of your organs, muscles, bones ... says " STOP ". That is overtraining, your brain sends the signal to stop, that you are hurting yourself and it is not going to allow you to stress your body any more. Olympic lifters start 3 to 4 days a week, 2 hours of training. They gradually increase the volume as their performance increases, as well as the intensity. I repeat: little by little . And only those who are professionals will train morning and afternoon (incompatible with a career, for example). Also, there will always be download sessions and massages. What can be learned from this? The increase in training (in volume and intensity) can only be achieved effectively through a gradual increase, never abrupt. Compound exercises will always give much better results In the training of an Olympic lifter, not counting part of the auxiliary work in the first years of training, the isolation exercise is the Front Squat. Yes, you heard correctly, the least muscle-building exercise used by Olympic lifters is the front squat. Maybe you do a barbell curl and French press once a week, but always outside of what is purely training. The larger the muscle worked or the more muscles you work, the greater the hormonal segregation, such as testosterone or growth hormone. You will get better results in terms of strength and muscle . It all comes down to a proven fact in all walks of life: 20% of the population has 80% of the results . For example, 20% of the world population owns 80% of the wealth. 20% of the clients of a business contribute 80% of the profit of the same and ... 20% of the exercises give 80% of the results . This 20% of the exercises are compound exercises. An Olympic lifter dedicates his entire routine to compound exercises. When he finishes, he complements it with a little auxiliary work, which are usually exercises of greater "isolation. What can be learned from this? A workout should always be based on 20% of the exercises: the compounds. Isolation exercises will be the extra work done after the routine. Default rest times do not exist They have always told you to rest between 60 and 90 seconds if you train for 10-12 repetitions, 90 to 180 if you train for 6-10 ... what's more, many coaches or writers don't even agree on which one is optimal. Why? It is a direct consequence of the principle of specialization . I don't recover the same as you do after a series, whatever the repetitions. I venture even further: do any of your muscle groups recover before others? Olympic lifters forget about preset times. When they are seen with force they do the following series, be it one, three or five repetitions, that does not matter. One day he will need 2 minutes, another maybe only half ... but you will never see him hanging on a clock to know how much he has to rest . What's more, weightlifting is based in part on " cluster training ", an advanced technique used by many professional bodybuilders. It consists of doing (for example) 6 repetitions with the weight with which you could only do 3. I am not going to explain everything about the Cluster method (there are many pages and authors who would explain it better than I do), I give you The general lines of what it means: You load the bar with a weight that you could do 3 reps with, your 3RM. Then you do two repetitions, catch your breath for a few seconds and do two repetitions again. So until you complete all 6 repetitions. When you have the strength to do the following repetitions, do them. POINT. Without reaching the limits of being lazy and resting for 5 minutes to be «fresh». Less rest, greater muscle tension and greater development of strength and hypertrophy. What can be learned from this? Do not prescribe rest times, when you have the strength to continue you continue (not forgetting that less rest, more muscle tension). Each person and each muscle has its rest times. Focus on the basics: food The Chinese national weightlifting team make 3 meals a day. All 3 are very high in carbohydrates (always from rice or fruit), with plenty of pork and fish, supplemented with tea, natural herbs and fermented herbs to reduce muscle stress. The US national weightlifting team follows the same pattern, albeit taking carbohydrates from cereals, vegetables and fruit, using lower-fat meat (such as chicken) and adding nuts and some oil and butter. The supplementation (as market) of the Chinese team is nil, for the American team it is one protein shake per day and omega 3. Sometimes creatine during the phase of higher volume of training. NOTE: These data are not true for all coaches, the coach decides the feeding and supplementation, if he says to take supplementation, his athletes do it. Many eastern trainers have been asked many times if they used creatine, and their answer has always been no. They are based on the fact that all meat has creatine, if you eat enough meat you don't need creatine, you would just throw money away. They defend to the sword that if an athlete is weak it is because he eats badly and that if he supplements himself what he does is not face his problem. But, neither so much nor so bald. Supplementation does its job perfectly : it helps the athlete increase their sports performance if they are already training and eating correctly. In the case of nutrition, there are dietary supplements that cover these needs, such as essential amino acids or multivitamins of all kinds. Also, I am not going to deny a fact: having complete and excellent nutrition is sometimes very complicated for time reasons. For this reason, professional athletes often eat together with their coaches in a dining room where they cook specifically for them. As an anecdotal note ... we live in Spain, we have the Spanish supplementation: serrano ham or chorizo sandwich with Manchego cheese, if you want you can add a jet of extra virgin oil and complement it with a banana from the Canary Islands. We also have the best tuna in the Mediterranean! It has been discussed in many forums and articles that the best supplementation for these athletes is fish oil ( omega 3 ). What can be learned from this? Take care of supplementation when your diet is ideal , as it will be when you get results. Find time and take care of your nutrition. You will never have a better investment of time in your life than in your body and in your wife and children.

So your V body looks like a superhero, but your legs are more like a PEZ dispenser. Here are the top five moves to develop a killer quadriceps. Most bodybuilders are aware of the importance of having a V-taper, from the lower back, from the waist to the shoulders. But that's not the only thing that matters when it comes to bodybuilding aesthetics. Equally important is the quadriceps, in which those muscles burst below the waist before narrowing again closer to the knees. Mom and Dad (now genetics) certainly play a role in dictating anyone's quadriceps extension. However, training also plays an important role. Here are the top five techniques to maximize that killer quads  testosterone-cypionate . Techniques for a killer quadriceps! 1: Inside leg extension The first exercise to get those external quadriceps to pump is the leg extension. However, instead of doing a standard leg extension, you will be turning your toes inward - to a comfortable degree, of course - to laser target the external quads. From this position, the outer quadriceps do more of the contraction to lift the weight. killer quadriceps It should be noted that this variation may be slightly more suffered in the knee joint than the more direct approach. Therefore, if you tend to suffer knee pain, consider moving the pin up on the plate stack. Either that, or skip this exercise entirely. Since this is not a functional exercise but an isolation exercise, training a top representative is the way to go. Don't get too heavy. 2: Quadriceps Killer Front Squats Squats reign supreme in developing a strong and muscular lower body. In fact, when the squat is done correctly, it does an exceptional job of increasing strength and power and building muscle mass. There are three main types of squats: high bar squats, low bar squats, and front squats. If quadriceps pumping is your primary goal, favor front or front squats when possible in your exercise routine. Shifting the weight forward toward the front of the body puts more pressure on the quadriceps muscles compared to the hamstrings and glutes. Mastering the squat posture can take some practice, so use a lighter weight at first while perfecting your shape. Never expect to squat as heavy with the front squats as you do with the rear squats - most people see a significant drop when moving the bar forward. 3: Narrow leg press The leg press is a great alternative if you are limited in your squat posture for any reason, or if you just want a second compound exercise to include in your lower body routine. You will work all the muscles in your lower body without putting too much stress on your lower back, assuming you do the exercise correctly. The other nice thing about the leg press is that it allows you to target the specific muscles in your quads from various angles, based on the position of your feet. For example, place your feet higher on the pad, and the emphasis is on your gluteal muscles; place them lower and bring more stress to the quadriceps. To work on your killer quads, put your feet lower than usual, but also keep them closer together than usual. Use a lighter weight and focus on feeling it on the outer quadriceps as you do each repetition. Keep in mind that the lighter the weight, the better the muscle activation in the target area. When you start adding plates to the bar, especially in major compound movements like the leg press, strong glutes come into play easily. That is not the goal here. Muscletech phase 8, 2100gr. - multiphase protein ● Muscletech ● Health and Beauty 59.40 EUR Buy on Amazon 4: Squat Hack Another good compound move to target your outer quad and develop that pumping is the Squat Hack. Again, this exercise mimics the movement pattern of the squat or leg press, so there is no need to add these three movements to a single workout. Instead, incorporate all three into your leg program at various times. As with the leg press, the position of the feet on the platform influences the way muscle fibers are worked. Here, you want more emphasis on the outer quad, so place your feet lower and closer together at the base. You are interested in: Multi-joint exercises to gain muscle and strength 5: Split Dumbbell Squats One last exercise that will help you build up strong quadriceps pumping is the dumbbell squat posture. This is a great exercise to work all the main muscles of the lower body. You also work your core with this exercise, since you must work to keep your body balanced. When you do dumbbell squats, take a slightly shorter step in front of the normal. This will favor the commitment of the quadriceps against the buttocks. Holding a pair of dumbbells also shifts the weight to the front of your body, further emphasizing your quads. Do not lean forward, as this can put excessive pressure on your lower back. Add any of these exercises to your next lower body workout and you will achieve that killer quadriceps pump you desire. Remember, along with your training program, it is also essential to be on a calorie surplus to build muscle. Without that extra energy, size improvements are unlikely to occur.

If we want to achieve a healthy body we must get used to the idea that exercise is a fundamental part. It is convenient to stay active for at least 30 minutes a day There are many factors that we must take into account to maintain a healthy body . While many people may think that it is something unattainable, that is not real. The aerobic exercise is the key to maintaining a healthy body . Although there are several possibilities, the easiest is to walk. Slow down at first and then speed up. To increase the speed it is not necessary to make great efforts. Just widen the steps, walking faster. But how long do you have to walk a day to achieve a healthy body? It doesn't take long. However, a minimum of 30 minutes daily is recommended  bodybuilding-benefits . Benefits of physical exercise In addition to gaining strength and endurance, we will improve flexibility, which decreases with age . To promote it, it is advisable to perform daily stretches, at least for five minutes. This will help our muscles stay elastic and we will avoid injury. A very interesting practice is that of yoga . Also activities with weights or machines in a gym will help us to have a healthy body. Physical activity is not only essential to have a healthy body, but also to maintain a healthy mind . The practice of sport is an excellent self-therapy, since: ● It helps us relax. ● Release accumulated tensions. ● Clear the mind. Do you want to know more? Read: How our brain reacts when doing sports A healthy life in a healthy body Maintaining a happy and rewarding life is made easier with a healthy body and mind. We must always remember that pain, discomfort and exhaustion are going to be a major obstacle to our well-being. Some very simple physical activities will help us keep the weight within normal limits, improve our balance and movement options. In addition, exercise will strengthen bones, protect joints, prevent bladder control problems, and even memory loss. Examples of exercises for a healthy body These are activities for which a certain age or physical condition is not required. The swimming For many, swimming is the most complete exercise and the perfect workout. ● The buoyancy capacity of water supports our body and favors the relaxation of painful joints so that we can move them more fluidly. ● Swimming exercises improve mood . To give a greater rhythm and more dynamism, aqua gym can be another option. ● Through it, you can burn more calories and achieve more toning . Tai chi It is a Chinese martial art that combines movement and relaxation, offering important benefits to the body and mind. It is developed through movements and elegant figures , which are succeeding each other. It is a very positive activity for anyone, whatever their physical condition. ● For older people, Tai chi favors their healthy body , because balance is precisely what we lost before getting older. Tai chi classes are usually offered on several levels. Strong workouts Weightlifting is not equivalent to bodybuilding, although the two concepts are sometimes confused. Lifting weights is a way to keep muscles toned when they are not used, so they don't lose strength over time. The more we work the muscles and the stronger we are, the easier it is to burn calories. So-called strength training can also serve to keep memory active. To carry out this type of training and maintain a healthy body, it must be practiced in a moderate and progressive way. We will start with light weights and increase as the body adjusts. Hikes Although it seems like a very simple activity, its benefits are multiple . In addition to keeping our weight under control, it can help us: ● Improve cholesterol. ● Strengthen bones. ● Control hypertension. ● Reduce the risk of many diseases. It also encourages optimism and reduces memory loss . Kegel exercises These exercises strengthen the muscles that support the bladder , and help prevent urinary incontinence. Although women are the ones who most often practice them, they can also be very beneficial for men. Visit this article: 4 psychological benefits of walking How to consider if you are an active person? In order for a person to be considered active, they have to do at least 30 minutes of active exercise a day and two days of strength training throughout the week.