Yoga for beginners

   Do  you know what you need to make yoga .That just return to your abilities an d Knowing which Yoga poses to do is key when it comes to getting the most out of your practice. If you are a beginner just starting out, make sure you learn the right Yoga beginner poses. There are specific Yoga poses that are best for learning in the beginning, and if you put your attention towards understanding and attaining those poses correctly, you will build a solid foundation that will help you safely move forward towards more advanced poses.

Beginners should start with Yoga poses from 4 main categories: Standing Poses, Seated Poses, Inverted Poses, and Resting Poses.

Standing Poses are done while standing on one or both feet. They are the most important poses to learn for most beginners because they strengthen and align the legs while teaching all of the major movements of the body. It is while practicing standing poses that we begin to learn how to correctly move in forward bends, backward bends, twists, and even inversions.

Seated Poses are very rejuvenating to the legs, which is one of the reasons that we practice them after the standing poses, where the legs have to work vigorously. The seated poses open and strengthen the legs and hips while also increasing circulation. Sitting in various Yoga poses is curative to the ankles, knees, and hips.

The next category of Yoga beginner poses is Inversions, which means being upside down. These Yoga poses are very good for promoting overall health because of the powerful effect they have on the circulatory system. The first inversion beginners learn is very easy; you basically lay on your back with the legs up the wall. But over time that simple pose lays the foundation for more advanced inversions like the classic headstand, which requires skill and concentration.

And finally, you should always include a Relaxation Pose to complete your Yoga practice. Relaxation is an important subject in Yoga, because ultimately we want to learn how to be relaxing "inside" at the same time we are vigorously working in an active or difficult yoga pose. Not only does the final relaxation pose help us let go of tensions from the active yoga poses we've practiced, it also helps us actually learn how to relax deeply, which is something we enjoy in the moment and also learn to apply in everyday life. The classic Yoga relaxation pose is simply laying flat on your back on the floor, perhaps with a blanket under the head and a bolster under the knees. If the back is sore then placing the legs on a chair is even better than a bolster.

Training in home

In  this exercise is very powerful, even though it is just a simple abdominal exercise. When I say "simple" I mean that it doesn't take a genius to know how to perform it since the movements are so simplistic. 

But, just because the concept is easy to understand, doesn't mean that you won't have a tough time getting through every single rep. 

I have done this exercise ever since I can remember, and I still have a tough time not giving up half-way through the workout. 

The key to remember with this workout is to push through every single rep. and not take a break no matter how bad you might want to. 

In and Outs are very powerful if you perform them properly and lean back as far as you can without losing your balance. 

This exercise is designed to be combined with other powerful exercises that target your upper abdominals. 

What you are doing in this exercise is basically using your butt as a pivot point for your body, because you kick your legs out as your on your pivot point. It can be very difficult at times, depending on the amount of energy you have. 

What you want to remember is to keep your legs up off the floor at ALL times, and use as much of your abdominal power as you can without the help of you pulling in your upper body (torso) in toward your legs. 

Remember you're bringing in your legs with the power of your abdominals, you're not bringing your upper body toward your legs. 

So, while all this is happening, you want to lower your upper body slightly towards the floor. 

This is a very difficult exercise at first, and putting your hands on the floor for support is not only recommended, but probably necessary, because by this time you are seriously tired. 

Directions: 

1. You're going to begin this exercise by sitting flat on your butt with your legs straight out in front of you. 

2. Next you want to place both of your hands on the ground behind you. Now for the harder workout, keep your hands off the ground throughout the exercise. 

3. Now you want to lift both of your legs off the ground while keeping your butt on the ground. 

4. The next thing you do is use your abdominal strength to pull your legs into your chest as close as you possibly can. 

5. Once you bring them in as close as possible, kick your legs back out in front of you while keeping them as straight as possible. Also, don't let them touch the ground at all. 

6. The whole exercise you just repeat the process until you do 25 reps. 

7. One rep counts as the combination of the pulling in and the straightening out so don't count each ONE rep as TWO. Thats Cheating.

Bodybuilding and protein new nutrition program

  when we speaking about Protein in bodybuilding and fitness and the importance of them and the truth about blocks for muscles. For anyone looking to gain lean muscle mass and improve overall fitness, protein intake is a must. Different people have different needs. The amount of protein you should consume depends on your current weight, your workout intensity, and your lifestyle.

If you lead a sedentary lifestyle, you are going to need to spend more time workout out. But don't worry. Spending more time working out may just be 15 mins extra. That's because for your workout to be effective, you have to exercise intensely. That's why many people avoid trying to lose weight by working out. They associate exercise with pain.

That's only natural. After an intense workout, you start to feel muscle soreness the very next day. Sometimes, if you workout hard enough, you find that you can't even perform daily chores! However, that's a good sign. It's a sign that your muscles are responding and they are growing.

Your muscles don't grow while you are working out. They grow only after the workout - while you are resting. During this period, it is essential that you eat well and feed your muscles with proteins. Experienced athletes and bodybuilders know the importance of having a high protein diet.

Protein is the building blocks for muscles. It contains both essential and non-essential amino acids that the body can use to grow and repair muscles. Remember that sore feeling? It's your body telling that the muscles need some repairing!

Muscles have the ability to evolve. After a workout, the muscles will not just repair the sore parts. It will grow beyond its previous state to prepare for similar stress levels. This is an ongoing cycle. If you want to maintain your fitness, you have to keep working out!

That's because the muscles depend on stress signals to evolve. When you keep sending stress signals, the muscles become stronger. But if you stop working out, the muscles "think" there is no need to evolve and it starts to shrink.

One way to see whether your muscles are shrinking or not is to observe your major muscle groups - like the thigh. If your thigh is getting smaller when you look into a mirror, you are probably losing muscle.

Losing muscles mean your metabolism is dropping as well. That affects your body's ability to burn fat. When your metabolism rate drops, you tend to store up fat more easily. In other words, you are setting up an uphill battle for yourself if you ever want to lose weight. It's going to need a tremendous amount of effort to gain muscle and burn away all that excess fat.

After you workout, you must remember to eat well. In fact, you are forced to eat. But what you eat matters as well. Bodybuilders always eat high protein meals. If you find that you can't stick to a strict high protein diet like the pros do, just remember to take your protein supplements. Many people take protein shakes as a supplement because they are easy to prepare and they taste like ordinary smoothies.

Growth hormone in real life of bodybuilder

    Growth hormone  was discovered in the 1920's and was isolated in the form of somatotropin in 1956. The benefits of HGH are immense, even today new research pops up regularly that reveals new uses for it. HGH is present in the body at a rate of 500 micrograms at any time in the blood of males between the ages of 20 and 30.

It's produced by the anterior pituitary gland under the stimulation of the Hypothalamus (like LH, the testosterone precursor). The effects on our system are tremendous:
HGH promotes and increases the synthesis of new protein tissues, such as in muscle recovery or repair. This is the way new muscle is built.
Recent research suggests its involvement in the metabolism of body-fat and its conversion to energy sources. Tests were conducted in obese people and medical use in treating obesity was proven beyond a doubt. Pro's have used GH as a way of maintaining and increasing lean mass while dieting for years.
It improves the sleeping pattern, makes for less unintended awakenings and betters REM-stage sleep.

HGH produces more energy
It may improve sexual performance
It builds stronger bones
Improves the quality and duration of heart and kidneys

So you can tell the benefits are not few. What's an even bigger card in the weighing of HGH against testosterone and its derivatives is that it is not androgenic, causes no aromatization and shows no side effects in limited doses. It just makes you bigger, huge even in combination with testosterone.

It is believed that we may benefit from doses up to 1 to 1.5 mg in the bloodstream. That is somewhere in the optimal range for natural GH.

Well that's the point everyone was hoping I'd get to. The ways to improving GH concentration is by utilizing the 4 areas of bodybuilding: Training, rest, nutrition and supplementation.
 Training:

The first way of stimulating GH release naturally is training. Working out, putting the body under extreme stress, I'm sure it's something none of you are unfamiliar with. Intense workouts, energy-consuming events and long periods of physical exhaustion are keys in releasing more Growth Hormone because these catabolic states require extra protein synthesis and in case of lack of energy, fat metabolization to make up for glycogen depletion.

This is no doubt the most potent kind of GH release as it's targeted to meet the demands of the bodybuilder. Of course I'm not telling you anything new when I'm saying you have to work out to gain muscle mass. I hope. Moreover the production of this GH is a direct reaction to a catabolic state that is not wishful to those looking for gains.

The only interesting I can tell you is this: I learned this in my first year of physiology. GH can be manipulated. The general rule of thumb when working out is never to train longer than 45 minutes because that's when GH tapers off and cortisol production sets in. But the half-life of HGH can be influenced.

If you train 40 minutes for a month and increase it by 2 minutes every month, after 10 months, you could train for an hour without inducing a catabolic state. No one has ever tested how far you can push the envelope, but is a proven fact. At this point I see no use for working out longer than an hour. Anyone using moderate to heavy intensity should be able to finish 25 sets in that time.

The highest I use at this time, being a competitor myself, is 22 sets for back. Since I'm still growing I assume that's enough. And since you have to match recovery to training intensity and vice versa, 25 or more sets would nescessitate at least 4500 to 5000 calories, maybe more. My stomach just isn't that big.
 Rest:

75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. This again stresses the need for a good night's sleep, in case that hadn't quite dawned on you. Though cat naps may further your case a bit, it's unlikely that you can induce a deep enough sleep to start producing GH.

This GH, in any case, is not near as potent as the other kinds because it is produced as a response to a need for sleep protection and a need for energy repletion for the next day, not so much in response to a need for EXTRA energy. But I think everyone understands that without this amount of GH other sources of GH will not be used as efficiently. Getting at least 8-10 hours of sleep is a sacrifice everyone should consider making if you want to get big in a hurry.

Also the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial. If you are one to stay out late on weekends it may be best to still wake up at the same time instead of sleeping in. Otherwise you may disturb your sleeping pattern.

If you are used to sleeping from 10 to 8 and in the weekend you get home at 1, sleep until 8 and add a 1-hour nap every afternoon for the next 3-days to make up for the lack of sleep. But if at all possible maintain steady hours.
 Nutrition:

Most likely the most important section of the article, and that of the most interest to the natural bodybuilder looking to make the most of his GH. Naturally I have to ask you to take the past two paragraphs into regard before continuing here. You can't expect gains from nutrition or supplementation if your recovery is not adequately adapted.

The search for natural GH secretagogues (secrete and agogue (to teach), so literally to teach to secrete or induce the production of) begins with the most basic of nutrients. Yup you guessed it (or you read it in the previous article): amino acids. But for aminos to have a good effect you need to make sure that 15-20 percent of your diet consists of clean fats. These induce cholesterol, the storage of the base-hormone in the body that leads to the manufacture of most steroidogenic hormones.

The ultimate goal of this paragraph is to give you a complete stack, with amounts, of amino acids that can synergistically produce more GH, but any of them should further the case. I'll list them in order of importance (in this instance, this is not the importance of the amino in the diet).

The doses I'm about to give you are the best range for maximizing GH in a pre-workout stack. If you have anti-aging properties in mind, smaller doses will work as well.

Arginine (5-8 g) or arginine Pyroglutamate. I hinted at this in my last article, are prime movers in the production of natural GH.

Ornithine (4-7 g) works synergistically with arginine, from which it is derived. Together they have the best impact.

Glutamine (5 g) or Glutamine Peptides preserve the use of arginine in depleted circumstances.

Glycine (3-10 g)

OKG (3 g) is very expensive, but useful

BCAA's (3-6 g) for musclebuilding properties, enhanced by GH.

GABA and Lysine in trace amounts, but since they may inhibit the other amino's, it would be best to take these at different times.

Other dietary sources of GH promoting nutrients are Vitamin C (ascorbic acid), Vitamin B3 and most anti-oxidants. Take your stack, which ever amino's it ends up consisting of, 45 minutes prior to your workout for maximal levels of Growth Hormone. On non-workout days, take your stack either before bed or in the morning, both on an empty stomach.

If you wish to learn more about specific amino acids in this stack, or others that may be of benefit to your training regimen, I refer you to the previous article about amino acids. This stack is more than adequate to boost HGH gains by 50 percent. If I hadn't convinced you of the use of protein to gain muscle, the potential amount of GH you get from maintaining protein levels should make you change your mind.

Whey protein especially, and dessicated liver are high in arginine levels. Gearing protein intake to specific goals could be a motivation to keep up the work on the nutritional end of things.
 Supplementation:

No I'm not telling you to inject GH. Until it becomes legal and then still under a doctor's supervision, I don't suggest you use it. GH supplementation has many benefits though. It increases the protein synthesizing effect of testosterone and causes growth in muscle tissue. Unlike most steroidogenic substances it is currently undetectable in drug tests.

What's more, in small doses it exerts no side effects. In large doses it may be very harmful however.

Too much natural GH causes a condition called acromegaly. A person's muscles grow, but so do his bones, his face, his intestines. Not funny, huh? Plus the muscle you gain on GH is not functional. GH causes no gains in strength. Larger muscles naturally increases strength a little, but without training of the tendons and attachments, no strength increase is noticeable.

The enlarged intestines are what cause the bloated guts on stage in Mr. Olympia contests. Only two substances cause this bloating: IGF-1 (insulin-like Growth factor 1) and HGH. Pros swear by the stuff. It's relatively new to the market as well. For a long time the only source of GH was from cadavers.

This held a great risk of infection with BSE (Kreutzfeld-Jakob disease) a debilitating disease that leads to death in weeks and is currently a hot topic because of recent cases in the European bovine stock as a result of processing animal waste in animal food. Now it's available as somatotropin, synthethized outside the body.

So why did I bring up supplementation if it's illegal? Well how do you suppose you make an illegal drug a legal supplement? In the States there is a law that says that you can sell certain substances over the counter if they are below a certain concentration. So GH is currently being sold as a supplement, though suspended in alcohol. It is supposed to be absorbed sublingually (under the tongue) or through the nasal glands (in the nose).

It's small enough to do this and yields high rates. It can't survive the digestive process and find a way into the blood through ingestion and the only other way is to inject it, which makes it illegal again. The law is the same one that allows ephedrine in fat-loss supps and pseudo-ephedrine in cold-medicine.

The GH we are talking about here is not very effective, nor very cheap, but it pays off as a recovery supplement. I tried it once taking a few drops sublingually after every workout. I didn't gain much extra muscle, none to speak of, but I found that my muscles recovered faster, noticed a decrease in lactic acid buildup and slept better overall.

So it has its merits. The downside: a pricetag of 70 or 80 bucks for a months worth. I wouldn't regard this last paragraph as key to your supplementation regimen and take the three paragraphs prior to it, if you learn anything, but for those who had questions about legal GH, I hereby answered them.

 From Here