Learn Bodybuilding amplification and anatomy training

Learn Bodybuilding  amplification and anatomy training from important books

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Strength Training Anatomy 2nd Edition.PDF

The Heroes of Muscle Building in Cinema & training guide of them

When we taik about Artistry of Muscle Building be sure the first Arnold Schwarzenegger and once said that "A good bodybuilder has the same mind that a sculptor has." It's a poignant testament to painstaking efforts it takes to create a body that is truly legendary. Muscle-building can be hard work, true, but there is an artistic side to all of the pumping, the sweat, and the iron.

If you are trying to grow your muscles and you're just starting, don't start out blindly. A sculptor always has a plan (even if only in their minds) of exactly what the finished product will be. Do the same thing before you get in the gym and start a lifting free-for-all. Go to the gym knowing what type of body are your trying to achieve. Should you focus on pushups to failure in order to get a chest that's more cut? Or should you do heavy, incline bench pressing to get the larger slabs of hypertrophied muscle that are characteristic of bodybuilder's chest?

The Artist's Tools

And a great sculptor has tools. A stone sculptor has a trusty hammer and chisel. A clay sculptor has wire end tools and scrapers. Just as a sculptor has tools to create remarkable works of art, so too should a bodybuilder. What are a bodybuilder's/muscle building enthusiast's tools? Weights & Exercise, Diet, Cardio, and Rest. In reality these seem like extremely simple tools. However, much like the old hammer and chisel, in the hands of a master, these tools can create chiseled bodies that people dream about.

Weights & Exercise

Weights are the muscle-building artist's molding tool. Every exercise you do has a different effect on the way your muscles will ultimately look, and even how firm they are. How heavy you lift will determine how full your muscles will become. High repetitions with lower weight promote greater muscular definition. Other exercises, like yoga for example will help to elongate and stretch the muscles.

Diet

This is how you add clay to your canvas. It's a little more complicated than the way a sculptor adds clay, but there are similarities. Sure you can eat anything you want, and you will most definitely add "clay" to your physique. But if you're eating Cinnabons and ice cream sundaes to do it, let's just say you'll end up with "bad clay" in all the wrong places. A high protein diet, healthy carbs, vegetables, etc., help to add slabs of "good clay," muscle, to your body.

Cardio

This is the muscle-builder's ultimate etching tool. Do you want your muscles to show without having to even flex them? A consistent cardio program helps. Cardio will allow you to scrape away layers of fat to reveal layers of toned muscle underneath.

Rest

This is a finishing tool that many people don't think about. Hard training is an important part of building a great body, but so is rest. Timing your rest periods, getting enough sleep, and giving your body time to recuperate, is how you allow the work that you've done to take effect.

When you train, become an artist of sorts, everyday you go to the gym. The weights and training equipment become your tools, and your body of course...the canvas. How you use these tools, can make all the difference in the world. Why is it that some people can be members of a gym for years, go regularly, yet their "canvases" never really change all that much? A large part of this artistry lies in the exercises you do, how you do them, the intensity with which you do the exercises, and the self-discipline you have to stick to you training and eating regimen. Strive to become as fit as you can. What have you got to lose?

The new way to lose fat quickly

The concepts that coming to everybody when he thinking to losing weight-

 Health info :

 When we make up our minds about losing weight, there are always certain exterior motives pushing us to do so. It could be anything from weddings to class reunions, or romantic vacation to an exotic place or summertime. Or (in the case of defense personnel) even an inspection by the senior authorities. The need to look beautiful, thin, and flattering at such occasions can make some of us want things badly. While losing a sizable amount of weight is good for everyone's health, doing so in a non-healthy way can be dangerous. Before you even begin to put yourself on the road of starvation, remember, keeping yourself from nutrients that nourish your body is a very bad deal. This will only make you lose water weight, which you will gain right back as soon as you start eating. So, how can we go about losing weight properly? Do you have 2 weeks to spare? Do not fret any further as help is at hand. There are some fool-proof ways that can aid in bringing about weight loss in a short span of time. Here are the key ways to lose 10 pounds in 2 weeks. It consists of a combination of two measures which have to be followed simultaneously.

Tips to Lose 10 Pounds in 2 Weeks

And whichever weight loss program you adapt to, make sure you get a green signal from your doctor. You have to be careful, so that the program will be easier for you to maintain your goal for now and the future.

• Intensive Exercise:

Some form of physical exercise everyday, for one full hour, will be very beneficial. This refers to intensive exercising, not casual physical activity. Exercises can include either brisk walking, cycling, swimming, jogging, running or even a combination of these. Joining a gym for the same will also help, because if you have spent money on a weight loss program, you are more likely to follow it with complete discipline.

Getting into intensive aerobic exercises and strength training activities will help you lose 10 pounds in 2 weeks. By eating less and sensibly, you are reducing your daily calorie intake in the first place. Plus, by adding rigorous workout routines, especially, cardiovascular exercises, you are doubling your chances of losing weight quickly. Understand that 1 pound of fat is equal to 3500 calories. In order to lose 10 pounds in 2 weeks, you will have to lose 17,500 calories in a week. For this huge chunk of calories to be lost, you need to take your doctor's advice about your body type and its efficiency to handle it properly. You don't want to make yourself malnourished and weak by the end of 2 weeks.
  

Now the important step working out at the gym or home, start walking in the mornings and after dinners. You will have to add an extra hour of walking to your present exercise routine. Add running, jogging, rowing, swimming, hiking, or cycling to your cardiovascular exercises. Alter these exercises throughout the week and see how your body sheds calories in a healthy manner.

Weight training is another way of improving the appearance of your body, as it basically involves a type of strength training that uses weights to increase stamina. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in case of chin-ups and push-ups. Weight training exercises help in improving muscle strength, bone-density, flexibility and metabolic rate. These exercises help in getting rid of excessive flab, and give your body a toned look. However, they need to be done under the guidance of fitness trainers and experts.

•   Changes in Eating Pattern:

Instead of eating 3 large meals, break it up into 6 small meals in a day. Smaller, more frequent meals keep your blood sugar stable and provide a steady source of energy, which in turn fuels your metabolism. Many of us who wonder how to lose 10 pounds in 2 weeks often forget this fundamental rule because we have become conditioned to the routine of 3 meals a day. Also, you need to understand that it is you and only you who can control the way you eat. By that I mean, the time at which you eat, the kind of food you eat, and most importantly, the amount of food you consume. The point here is to eat less and not to get hooked on fad diets. The unnatural fad diets that claim you can eat anything you wish and still lose weight are impossible. A tiny fact these diets leave out is that the people who are eating anything they want, exercise a lot as well. So, the calories are burned quickly and in no time. But the fact of the matter is, nobody really wishes to eat less and starve themselves to lose a few pounds.

For first and foremost, go on a detox diet. It will cleanse your body thoroughly and help you lose 10 pounds in 2 weeks in a healthy manner. You can also take a look at healthy recipes to prepare at home, to keep your diet in check. Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, brown rice and noodles, fresh fish (nothing frozen or defrosted), unsalted nuts and seeds, natural yogurt, and herbal/fruit teas in your diet. Once you are through with the first phase of this diet, eliminate fast food from your life. Along with this, you need to steer clear of red meat, chicken, turkey, sausages, burgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee, and tea.

The harsh truth of our lives is that junk food is unhealthy. Get rid of the habit of snacking on junk food every now and then. Say good-bye to burgers, fries, deep-fried foods, soft drinks and sodas. If they have to be eaten, eat them in moderation. Wherever possible, replace them with healthier snack options like salad (without any rich dressing), nuts, fruits and brown bread sandwiches.

Research has proven the effectiveness of certain food items in fighting fat. These food items include almonds, soybean, eggs, lentils, fish, yogurt. Almonds are high in Alpha-Linolenic Acid (ALA), which can accelerate your metabolism. Also, almonds have a high fiber content and the good fat (HDL) which satisfies appetite very soon. So you are less likely to have cravings and overeat. Eat a handful everyday. Eating eggs for breakfast makes you feel fuller for longer, so that you eat less at your next few meals. Calcium-rich fat-free yogurt can boost your body's fat-burning mechanism, and accelerate weight loss. Lentils being high in protein and soluble fiber stabilize blood sugar levels. The end result is - a flatter tummy.

And in addition to the above, drinking 8 glasses of water and getting sound sleep of 7 hours everyday will improve the effectiveness of the new exercise and diet routine. All these measures have to be followed with consistency and require a lot of discipline. They have to be practiced everyday for 2 weeks, and then there will be results for all to see. Stick to a healthy weight loss program, drink more water throughout the day, and take multivitamins. To lose 10 pounds in 2 weeks requires a strong commitment, mentally and physically. There are many other ways to lose 10 pounds in such a short duration, but they include crash diets. Crash dieting is, altogether, an unhealthy practice and not at all the best way to lose 10 pounds in 2 weeks! These types of unhealthy diets and weight loss programs should not be followed as they don't provide any positive results for you or your body. You may think you have lost weight for good, but all you end up losing is water weight, which will return quicker than you imagine.

In health experts would say that there is no one best way to lose 10 pounds in 2 weeks, because what works for one person may not work for the other. But in general, a combination of the two measures given above is recommended for all those who enroll for weight loss programs. Of course, it goes without saying that it would do you a lot of good to carry on with these change in lifestyle for the rest of your life! Good health is one of the best gifts that we can give ourselves. So, prepare yourself and follow your goals till the end.

play aerobics is the best to your stomach

Did you know many people everyday go online, buy products and pay for training on how to lose stomach fat and get flat abs. And usually, they will be prescribed some type of cardio routine.

Now, its always great to see someone finally get off the couch and start getting healthy. But most of the advice they get about cardio routines is completely wrong.

I'm not anti-cardio at all, I'm just anti-traditional cardio.

Iwant to explain you how does get that

There is an old school way of thinking that says, you have to do exercise at 60 to at most 70% intensity for 30 to 60min at a time, 3 to 5 days a week to see true fat loss results.
Most experts call this the fat-burning zone
I'm going to go on a limb here and tell you directly, that this isn't the true fat burning zone.

why that
Our bodies were not designed to perform in a steady-state fashion and in fact, we are the only species that exercises for a certain amount of time, in the same pace.

All of life's activities and sports are designed with variable amounts of stop and go motions. Brief all out exertion, followed by a short break or rest.

Basketball, Volleyball, Hockey, Rugby and Baseball all have those same characteristics.

Now, I don't want to get to sciency on you but a little here, will do you good...
Scientists have linked steady state exercise to many long term health problems...
What happens is the body starts producing more free radicals, which can lead to joint degeneration, more inflammation, muscle waisting and ultimately chronic type diseases.

Sounds great, right?
On the other hand if you exercise in a high intense variable way. Scientists have linked this type of exercise to an anti-inflammatory response, a more efficient nitric oxide response, which leads to a healthier cardiovascular system and we all know that, this leads to a higher metabolic rate.

And a higher metabolic rate will help you lose your stomach fat and finally show off some abs.

Get it?
Here is how you can perform highly variable intense exercise.
I recommend sprinting.
All you have to do is walk and run as fast as you can.

Warm up for about 5min with a fast walk
Interval run for 45 seconds
Interval walk fast 1min 15seconds

And rinse and repeat, until you feel exhausted. I don't recommend going for more than 20min. The effect starts to die down after that.

If you can do more than 20min I recommend that you up the intensity or up the time you are doing the interval run by a couple more seconds.

The key to lose stomach fat and get flat abs is not complicated like most guru's and fitness experts try to make it.

By following a tactic as simple as this, you can start seeing the abs you've always wanted within a short 30 days from now.

Easy diet to reach bodybuilding

you can makes diet step by step to reach to your goal by successes . That is the way that I am going to teach you to change your "diet"; small incremental steps that will lead us to a perfect one.
Having said that, we will make incremental changes to your diet every two weeks. Typically, this is how long it takes to create a new habit, as well as this is how long it takes the body to get used to something. Every 14 days we are going to set a new goal. Each goal will build upon the success of the previous one. It is imperative that you use your determination in order to ensure the success of the program. By achieving each goal every two weeks you will end up with the diet that will yield the consistent fat loss/muscle gaining results that you are looking for.
(Weeks 1-2) Cut the fat.
For the first two weeks I just want you to start looking at the labels of the things that you eat and try to start cutting out as many fats as possible. This is the way that you go about doing this:
a) If you fry things, start steaming and broiling.b) If you use salad dressing with a high fat content, start substituting them for low fat or non-fat choices.c) Substitute high fat meats for lower fat choices. For instance if you consume corned beef, substitute it for skinless chicken or turkey. If you consume chicken with the skin, start taking its skin off. Also, buy lean red meats as opposed to the high fat kind. As far as taste, your taste buds will get used to your new low fat eating habits in the two-week period.
(Weeks 3-4) Eliminate refined sugars.These weeks eliminate the refined sugars from your diet. Where are the refined sugars?, you may ask. They are everywhere. Therefore, in order to accomplish this goal I need you to do the following:
a) Eliminate regular sodas as they contain a large amount of sugar in them. Instead, drink diet sodas. However, be warned that these contain Aspartame and some research indicates that high consumption of Aspartame may cause cancer in the long run.b) Eliminate the use of table sugars.c) Eliminate the consumption of any type of sweets.
(Weeks 5-6) Make water the main beverage in your diet.For these weeks, we just want you to start drinking much more water than you have previously consumed before. We have already explained the reasons for consuming water in the Bodybuilding Nutrition Basics article so no need to cover the reasons why again in this one. In order to accomplish this goal we need to do the following:
a) Substitute all types of drinks (including diet sodas and fruit juices, even if they claim to be natural) for water. Therefore, every time you get thirsty, drink water. b) Drink at least an 8-ounce glass with every meal. c) Drink at least 16 ounces of water during the workout.
(Weeks 7-8) Caloric intake control and multiple feedings.The following weeks will be the most challenging, but if the determination is there and you have gotten this far, then you will be able to do it. It is now when you will start to see the most unbelievable results. In order to accomplish these goals, you'll need to do the following:
a) Determine your lean body mass by either using a caliper or using the formulas in the following link: http://www.davedraper.com/bodyfat-calculation.html.b) Lean Body Mass x 12=Base Caloric Intake Per Dayc) Divide the amount of calories that you need by five or six (if you are a male) or by four or five (if you are a female). This will give you how many calories you can consume per meal.d) Start writing down everything that you eat and the caloric content of each food item in order to ensure that you don’t go over the allotted caloric intake that you need to consume per meal.(Weeks 9-10) Macro nutrient Management.
These weeks you will get closer than you've ever had before to the ideal bodybuilding diet. The good news is that after these two weeks, dieting will not get more complicated and you will also continue to see unbelievable results. In order to accomplish these goals, you'll need to do the following:
Step :1. Determine Your Carb Intake
a) Determine the grams of Carbs that you need in one meal: Since we want 40% of the calories from Carbs, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of carbs). Then divide by either 6, 5 or 4 meals to get the amount per meals.
Grams of carbs=(Base caloric intake x .40)/4
Then Grams of carbs/5 or 6 = grams of carbs per meal for men Grams of carbs/4 or 5 = grams of carbs per meal for womenStep :2. Determine Your Protein Intake

Since we want 40% of the calories from Protein, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of protein). Then divide by either 6, 5 or 4 meals to get the amount per meals.Grams of protein=(Base caloric intake x .45)/4Then Grams of Protein/5 or 6 = grams of protein per meal for menGrams of Protein/4 or 5 = grams of protein per meal for womenStep :3. Determine Your Fat Intake

Since we want to have 20% or less of the calories coming from Fats, then we need to multiply the base caloric intake by .20 and divide the results by 9 (Since there are 9 calories per each gram of fat).
Then divide by either 6, 5 or 4 meals to get the amount per meals.Grams of fat=(Base caloric intake x .45)/4Then Grams of Fat/5 or 6 = grams of Fat per meal for menGrams of Fat/4 or 5 = grams of Fat per meal for girlsStep :4. Keep a Food Log


Start writing down everything that you eat, the caloric content of each food item, and the macronutrient values in order to ensure that you don't go over the allotted caloric intake and macronutrient intake that you need to consume per meal.Step #5. Make Appropriate Food Choices

If you have trouble choosing what to eat, my article on Bodybuilding Nutrition Basics can help you make good nutrition choices.
After week 10, your diet will look very similar to the one presented in my Sample Bodybuilding Diet article, and thus, you'll have a perfect diet that will take you to the goals that you want.

This all steps if you make it literally you can attain your goal to be hero in bodybuilding

Takeing break in playing bodybuilding make you better and increasing

                                                                                                  Mr. Universe Lee Labrada

   The goal is to maximize the amount of work (read "stress") you place on a muscle group, during the shortest amount of training time possible. Workouts should not take more than 30-45 minutes.
 

Your workouts should create sufficient stress on the muscle group that you are training so that the muscle group will respond in kind through the adaptation process to create new muscle growth.
 

Beginners who are just getting started in bodybuilding require very little stimulation in order to achieve gains in strength and muscle size. As a beginner's body adapts to workouts however, changes need to be implemented to keep progress from coming to a halt. Bodybuilding is an endless cycle of "stress, adapt; stress adapt." In other words, during training you place a stress on the muscle. You put a load on the muscles that they temporarily cannot accommodate. In response, your body grows additional muscle tissue i.e., it adapts.

If progress comes to a halt, we call this "hitting a plateau." A training plateau is a point at which no further progress can be made without a change in training. Breaking through a training plateau and continuing to make progress is a simple matter of changing the quality or quantity of your training.

If you have hit a plateau recently, here are several things to consider in order to push through the plateau and continue to make progress.

Lee Labrada's Plateau Busting Tips

Over-training is one of the most common causes of hitting a plateau in your physical development. The first thing you should do if your progress comes to a halt is to rule out the possibility that you are over-trained. How do you know if you are over-trained? Here are some symptoms to look for: aching muscles and joints, frequent colds or illness, low energy and motivation, and sleeplessness. If you are over-training, the remedy is to take a couple of days off to allow the body to completely rejuvenate itself and then ease back into training. This works wonders!

Perform a different variation of the exercises that you normally do for a muscle group. For instance, when training my shoulders, I like to perform my shoulder presses with a straight bar. For variation, I may substitute dumbbell shoulder presses for this movement. As a simple a change as this may appear, it will place a different stress on the shoulder muscles and could help help me break through a plateau in shoulder development. The second shoulder exercise would normally be lateral dumbbell raises. Instead of performing lateral raises with a set of dumbbells as I normally would, I could do the equivalent exercise with a low cable. The idea is to vary the exercise enough to place a novel stress on the targeted muscle group. Variety in exercises not only helps you to keep the muscles growing, but it will keep your interest fresh. As they say, variety is the spice of life!

Change the stress that is applied on a muscle group by changing the amount of weight used on an exercise. This will impact the number of repetitions that you can perform. I normally recommend no more than 8-10 repetitions per set, utilizing a heavy weight and carrying the muscular group to failure (i.e., the point at which you cannot perform another unassisted repetition.) Decreasing the weight that you use in your exercises by as much as 20% on every third or fourth workout will allow you to perform more repetitions on each set, before reaching muscular failure. For example, let's say that I normally perform eight reps in the bench press with 300 lbs. on my maximum set. On a third or fourth chest workout, I will decrease the weight I use to 240 lbs., which enables me to perform 15 repetitions. This higher repetition scheme taxes different elements of the muscle and can stimulate new growth.

Change the order in which you perform exercises. Coming back to the example of the shoulders, if I normally start with some sort of pressing movement such as the military press (or the dumbbell press), followed by a lateral exercise (shoulder laterals), I will flip-flop them. In other words, I will start with laterals first, then follow that with the pressing exercise. Changing the order of exercises once again varies the stress. Performing isolation exercises (exercises that isolate the target muscle group and usually only involve one joint) such as the shoulder laterals first "pre-fatigues" or "pre-exhausts" the muscle group. Then the muscle group is "overloaded" by the compound exercise (exercise that involves not only the target muscle group, but adjacent muscle groups, and involves more than one joint) which in this case is the shoulder press. Other days, I choose to do the compound exercise first, using as much weight as possible. Each regimen has its distinct benefits.

Use forced repetitions. Forced repetitions (or assisted repetitions) are one of my favorite training tools. Once you have reached the point of failure on a set (the point at which you cannot perform another unassisted repetition) your partner assists you in performing another 1-2 repetitions. Your partner should only give you enough assistance to keep the weight moving. Once he has helped you to raise the weight, you should lower the weight under your own control. These are called "forced reps." A tremendous amount of muscle intensity can be generated using forced reps so they must be used sparingly, and I recommend that beginners stay away from them completely until they have at least 6 months of training invested. I typically use forced reps only on the last set of an exercise, and then only when I am in a high intensity training phase. Don't overdo forced reps as they will quickly lead to over-training.

By the way, make sure that your bodybilding deit will support your training. If you are not getting adequate nutrition and protein intake, your training is for naught.

Sport gives you the power, flexibility and health ‎

The concept of fitness for some people, depending on the culture of a people as means by ‎some «slim waist» and we find when others «weight appropriate» and others of concern for ‎them, «general feeling of well-being and health», but the most important thing for an ‎appropriate definition of the word concept is to look more broadly and more comprehensive, ‎Vallyakp not just talking about power or the probability or the proportion of fat, but it ‎combines all that it is possible to be strong and do not have the stamina, or you have stamina ‎and you have no flexibility.

We conclude from all this that we cannot provide a definition of a general and comprehensive ‎concept of fitness away from the components and elements of five of the following - and ‎achieving a balance between these components equal Fitness healthy and sound to the ‎human body, and you'll examine each element separately, and put your hand on the strengths ‎and weaknesses and addressing your weaknesses because it affects your health in general

The basic elements of fitness

‎• Durability in the presence of energy dependent on oxygen.

‎• Muscle strength.

‎• Muscular strength and endurance.

‎• Flexibility.

‎• Physical configuration.

‎• Durability: -

Means the body's ability to run every muscle group for a long time and a moderately energy ‎use dependent on oxygen. Oxygen is used in the analysis of carbohydrates and convert them ‎to permanent energy, also helps on the analysis of fats and proteins. And doing sports ‎activities that depend on the oxygen increases the heart rate, and increase the capacity of ‎members to help contractions where the strong contractions on the blood flow better and ‎stronger and thus create a body for the exercise of any activity is better.

‎• Muscle strength: -

Is the ability of muscles of the body to generate a degree of power in a short period using the ‎energy that does not rely on oxygen. These exercises help strengthen muscles and increase ‎the size but increase the volume of tissue and the related increase in intensity because these ‎exercises lead to the expansion of cells and muscle building. Aside from an aesthetic ‎standpoint, the greater the size of the muscle and tissue related whenever the body more ‎flexible and less vulnerable to damage when the incidents, and helps to control your weight ‎over the long term, as can tissue surrounding muscles burn more calories than fat even during ‎the rest periods.

‎• Useful tips:

For best results should be the establishment of a regulator with a focus on activities that work ‎on the operation of a muscle specific exercise slowly and focus and in a manner where the ‎resistance of gravity as the directed energy lead to better results and help not to be subjected ‎to abuse and harm . For activities that do not depend on the oxygen (ie, that rely on anaerobic ‎energy), it helps to produce lactic acid in muscle tissue and this acid causes the sensation of ‎pain, but if you extend your muscles and prepare them before and after exercises will prevent ‎that from happening. Exercises pressure increase the strength of your muscles with the ‎situation in mind that moderation in the exercise of anything is the key to avoid any damage ‎and achieve the potential benefits, and we find that the exercises warm-something necessary ‎and important before starting any activity, and must be dealt with plenty of rest for a period of ‎a day or two in order to regain normal muscle

‎• Flexibility: -

Is the ability to extend the muscles and ligaments. And we mean to increase flexibility for the ‎extension of flexible tissue their natural limits and keep them on this situation for a few ‎moments, and with the repetition of this process adapted to the new borders with tissue. The ‎more flexible body, the lower the risk of injury to any harm or damage when your practice for ‎any athletic activity but also raises the level of your performance.

Guidance of exercise warm-something necessary and important before starting any athletic ‎activity is Tkspk Fitness Do not be so susceptible to Palmzk or cramps, and expands after ‎physical activity relaxes muscle stress and prevent cramps. Taking into account the sense of ‎these exercises as the only effort made so as not to cause any pain affect the human body. ‎Simplest muscles in certain areas of your body in one day and be on a regular basis at least ‎several times per week

‎• physical configuration: -

The ratio of fat, bone and muscle in the human body and give us an overview of these ratios ‎for human health and fitness in relation to its weight, age, health condition, and often goes ‎hand in hand with the weight percentage of fat, but does not solve the one for the other. ‎Does not mean the increase in obesity weight because a lot of people who enjoy the fitness of ‎a high weight in excess of the limit as a result of muscle gained in the exercise of any athletic ‎activity, but if you suffer from a high percentage of fat means that exposure to health risks of ‎heart disease begins , and high blood pressure and diabetes. It is difficult to determine these ‎ratios on the face of accurate, in spite of that, use a «measuring skin folds» in which they are ‎making a special standard for measuring the fat under the skin - which is way less accurate ‎than the others - but it gives good results.

The average proportion of natural fat in the body of a man between 12% to nearly 18%, and in ‎women to be slightly higher, ranging between 14% to 20%, while the increase in fat than ‎normal risk of him I said about the rate does not recommended because the fat has some ‎benefits and advantages of supplying human energy and maintain body temperature

Fitness better there are some tips you should follow and avoid the other in order to reach the ‎correct sense to fitness with a commitment to the five basic elements of fitness: moderation ‎at the start of any sporting activity: It is true, when starting any athletic activity after a long rest ‎to be moderation at the beginning of the exercise because the effort in excess of the limit ‎exposes you to excessive damage in the exercise of physical activity: an error, it is wrong to ‎practice any activity intensively or over-limit, Fjsdk needs to rest so as to achieve maximum ‎benefit from the activity that is practiced and with minimal damage possible, when the ‎muscles of the body subjected to severe stress should impair a rest for at least 24 hours, and ‎should be diversification of activities that require little effort or large, such as diversification ‎between weight training and aerobic wheel to create muscles before starting any exercise ‎Sports: It is true, as they gain muscle flexibility and prevent injury or damage as to soothe ‎muscles after any sports activity was essential because it relaxed the muscles and reduce the ‎heart rate and helps the body to return to normal after the sports activity and in the long term.

‎• the extension of muscles: -

True flexibility is one important factor in fitness, and the extension of the muscles before, ‎during and after physical activity will result in better performance and a healthier body and less ‎damage and better fitness in general. To overlook the pain: Error, you must listen carefully to ‎what your body sends signals of pain if you feel you need to stop immediately the pain of the ‎muscles and joints, and means a lot to overlook the minor pain leads to more pain later, and if ‎the pain persists for a long time you Consult your doctor consult a professional trainer: True, if ‎you play sports in a sports club or a gym you will have the opportunity to consult a specialist ‎coach Vsism you plan suited to your goals. It also guides you in the use of mathematical tools, ‎and corrects you what you practiced habits of sports is wrong.

‎• Boredom:

Wrong, you diversify their activities in order to break the monotony, which contributes also ‎indirectly in the Body Fitness in general.

‎• Partner Community:

True, if a basic motivation is your problem will be the partner is the solution to that Ciecjek to ‎continue to rise and Bmistoak and make a greater effort to compete with him, provided that ‎commensurate with its abilities.

‎• The Focus:
Error, the concern with what goes on around you or think of any matters other than that ‎practiced by the activity will put you in harm and damage you should focus as you do to get a ‎better result. But if you lost your concentration while reducing exercised immediately.

‎• Control diet:  

True, if the diet is effective in part a question of fitness, and food intake affects its activity, and ‎that in turn affects the results of the fitness plan drawn up for yourself and that helps build ‎muscles and reduce the proportion of fat in your body, also contributes to so that human ‎activity daily or sports activity to burn lots of calories to the Equinox.

‎• Lack of fluids from the body:

Error, the body needs water every twenty minutes in the exercise of any sporting activity in ‎order to compensate for losses, fluids immediately when you feel thirsty, so as not exposed to ‎drought, especially if you engage in any activity for more than an hour. Enjoy practiced ‎including: True, Choose an activity you enjoy because you'll need including Stsmh yourself ‎from the plans, and this at the same time do not be justified for any person not to engage in ‎any activity if you do not bring him pleasure.‎‏‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎