10 Tips Ideal Body Weight Increase

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Many of us are experiencing problems in raising the ideal weight. Ideal body weight can be added to increase muscle mass, not body fat. Many weight increase with increasing amount of fat. Besides the way it is the wrong way, the way it is also very unhealthy because it means increased fat we consume more energy than we need for our activities.
Usually after trying for months, eating as much as possible, fitness exercise 'he' was heavy, but still not entirely fruitless, we are getting desperate and saying that our bodies are thin or have a genetic destiny. If in 2-3 weeks there has been no result, there is something wrong SURE.
Please check the tips below for the muscle during the 2-3 weeks increase blm-up:
1. Have we eat 5-6x a day, moderate, and reducing junk food? Eating junk food, not only adds unhealthy fats, but also can slow metabolism makes the body can not work as well.
2. Eat carbs and protein after exercise DIRECT. This is needed to replace glycogen or sugar in the muscles that run out when we exercise. And protein needed by the muscles that we have just 'broken' with heavy exercise.
3. Eat real food (not supplements) MAX 1 hour after exercise
4. Drink multivitamin (this requirement will make the weight loss supplement, because vitamin B in particular, helps to digest the nutrients that we eat.'ll Eat lots of food waste, but our bodies can not digest it well).
5. Strength training is NOT EXCEED 1 hour. And reduce your cardio. Exercise more than 1 hour will waste your calories. Your remain build requires calories to your muscles.
6. Not the same muscles more than 2x a week
7. It was followed 9-12 sets per muscle per session. Do not train the chest muscles with all the equipment in the gym with the assumption that the more complete the better. Use only 3-4 instruments each about 3-4 sets and use only basic compound movement. No Isolation Movement.
8. 6-8 reps is a must, not be up to 12 reps. Was 6-8 reps failure tuh.
9. Use negative reps. After the failure, assisted by a friend / spotter to lift, and we stand to fall. Vary this negative reps for 2-3 weeks.
10. Already using High Intensity training for weight training. Which means, short break between sets, about 1.5 - 2 minutes. And lifting as heavy as possible. Example: for a high of about 160-165, jgn said bench press 10kg weight left and right already. Such would not be able to increase your muscle time. Chased a target of at least 25-30kg left and right. If not able, perlahan2 increase each week until you are able, if necessary, ask the help of friends.
Follow these tips from my 10's and really practice from points 1 to 10 for 2-3 weeks


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General tips weight training

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1. Always start with warm-up exercises with cardio exercises such as: treadmills, crostrainer, stationary bicycles, and light to continue stretching every muscle in your body

2. Crontrolah breath every weight training to avoid injuries and get results when doing maximum.Pada maximum movement (such as bench press pushing, or lifting weights up to take a breath, the opposite for negative movement to exhale

3. Practice with a partner if possible, in addition to the security guard is also to provide moral encouragement and motivation

4. Determine the weight of the following forces:

* Do exercise program with a specific weight, according kemapuana

* When I feel light, gradually increase the weight

* Target reached reps / count of the recommended

* Make sure the last repetition is always difficult and challenging, but within limits that allow

5. Rest between sets of 2 consecutive for at most 30 seconds, and try to complete the exercise within 1.5 hours

6. Do not train the muscles that are sore / stiff after exercise, coercion may cause injury or prevention of muscle to develop

7. Make sure your body to get enough water during exercise

Good practice


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Fitness Tips For Beginners

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For those of you who have never done a fitness activities at all or a beginner, it's good to follow the tips below first:

1. Warmup: Warm start of the jog, walk and do squats relaxation on your wrist 5 to 10 minutes.
2. Muscular Strength: After that start doing lifting weights with a standard weight, ie 2 to 4 kg, a 5-minute duration.
3. Muscular Endurance: Followed with push ups, sit ups and pull ups each about 5 minutes.
4. Cardio respiratory Endurance: The next step doing more ex



ercise like swimming with the hand or badminton.
5. Flexibility: Running slowly about 10 minutes. This can be done in the complex where you live. Or you can also make running in place with the same duration.
6. Cool Down: The road to relax around the complex (more recommended around the park) for 15 minutes.

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Pineapple, Slimming Body

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Guess what equation pineapple fruit with the world soccer player Ronaldo? The answers are equally derived from the land of Samba, Brazil, and has advantages that invite admiration clicking sound. Pineapple abroad pineaplle known as this has advantages worth thumbs up. Pineapple can shed the excess fat in the body. Thanks to the pineapple, which was originally gembul body slowly becomes thinner and singset.

Not only that. Fruit whose skin was filled with golden scales makes the body's defense system becomes more solid. Vitamin A, vitamin C, calcium, phosphorus, magnesium, iron, sodium, potassium, dextrose,
sucrose, as well, and the enzyme brome



led with golden scales makes the body's defense system becomes more solid. Vitamin A, vitamin C, calcium, phosphorus, magnesium, iron, sodium, potassium, dextrose,
sucrose, as well, and the enzyme bromelain and fruit stored pineapples is a tough bullet that could knock raid serious diseases, such as tumors, atherosclerosis (narrowing of blood vessels), and beri-beri.

Pineapple is a potential medicinal plant. According to Drs. Setiawan Dalimartha in his book Plant Medicine Atlas Indonesia, the enzyme bromelain in pineapple fruit as a potent anti-inflammatory, helps soften the food in the stomach, interfere with cancer cell growth, and prevent blood clotting (blood coagulation).

Pineapple fiber is high enough, appropriate treatment of constipation. Eat pineapple fruit, it means taking laxatives (constipation). In effect, large bowel which had been choked, become smooth again. Pineapple is also good enough is consumed by people who are sick. In pineapple contained substances that can enhance drug absorption into the body.

Lifting the dead skin cells
Pineapple fruit and leaves also useful to clean the dead skin tissue (skin debridement). An experiment conducted on mice that some had burns showed that the enzyme in pineapple leaves and fruit can be picked up the dead skin tissue from burns. These enzymes continue to work until the tissue appeared healthy.

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