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3 Hours in the gym? if you play and focus on weight training and not focus on legs, arms and back or play cardio too much and do not rest enough. This is a wrong way to develop your muscle. Now let see the solution to solve your building body problem. Below will guide you to the right direction.
Before you start reading useful article below you must know the nature of muscle and the way that it grew. Muscles grow after you lift a heavy weight. Your muscle need to rest and refresh themselves because when you do weight lifting your muscles will working hard and sometime your muscle will tearing. Your body needs to rest in order to repair and adding muscle instead. Below you will see some tips to make you understand more and able to develop your muscles to become bigger like you want.
First : your must know your structure of your body
This is the most important thing to help you organize your exercise program with your trainer or by yourself. Diet Program can help in these step and below you will see 3 type of diet program that suit for your body.
- Ectomorph (Slim)
- Mesomorph (Normal Shape, not fat or skinny)
- Endomorph (Fat)
Second, Do not Trained too hard
Do not trained your muscle too hard because when you do exercise and weight lifting too much and forget to rest may not make your muscle grow very well because when you build your muscle it must come for three things together which are Rest, Exercise and Control your Foods. If you not follow these three things your muscle will lost instead of increasing. It is not good for building muscle if you have training too heavy because your muscle will not healthy. If you feel like tired, difficult to sleep, frequent colds and easy to feel stressed which these will warn you that you exercise in a wrong way.
Third : Fitness muscles not enough
You must understand the system of your body first in order to maintain the balance throughout the body because your body will not allow the arm or shoulder become bigger than main muscles at the back, legs or chest. So you have to play the main muscles first and then follow by smaller one. Do not forget that the muscles will not grow if the lower part of the leg muscle do not grow because your body is trying to maintain a balance.
Fourth : Train Hard but take a little time
For the time that you spend for weight lifting must not more than one hour when you are in the gym because if you stay in your gym more than 1 hour which mean that you are not focus on weight lifting. When you do weight lifting you muse play hard in order to add more weight in order to make your muscle become bigger.
Fifth : Eat Eat and Eat
You can not build your muscle without eating. If you do not eat enough your muscle will not grow like you want. You should eat every three hours and each meal should include carbohydrates such as rice, bread, protein and many more. You nee protein 1.5 up to 2 grams per pound of your body weight. In the first day of training you should eat 4 up to 5 times a day. Another important thing which you need to drink water at least 8 glasses because it will help your metabolism work better.
How to select vitamin to provide the most value and produce beneficial to our health?
1. Deeper Requirements Explicitly. Before you go to vitamin stores or buying vitamin supplement. You must know the needs of yourself first. What vitamin that you want to eat and what the result that you want from vitamin. For example Food Supplement for old people is suggested on calcium supplements such as eating in a group of osteoporosis, older women, elderly or people who are afraid of skin diseases.
2. Homework by asking the expert vitamins from the vitamin that you going to you and the answer that you received from seller muse can explain very well in order to make you trust on their product. Ask a pharmacist or pharmacy owner for a drug store.
Note: Information from website are also important. Because there are many website that have information about vitamins. Some website would be served well to vitamin.
3. Choose Product with the certification. Every brand claims that their product are excellent noble. But we can not rely only good thing from other people’s mouths. In United State, NSF called to say how good of the product are free from contamination.
4. Understand components. Do not select vitamin from the price especially cheap vitamin. The price of vitamin are also different between vitamin brand name. We have to have the knowledge to choose Vitamin. Because some vitamin able to absorption quickly and more efficiently so the price is much more expensive.
5. Pay wise. Do not choose the cheapest vitamin and vitamin that you do not know. The most obvious example is Omega 3 Fish oil that have different price from 15 up to 20 times from different brands. You may have a residue of plus or contaminants that come with vitamins or some absorption to be inefficient.
6. Do not follow the flow. Wherever in the world it is no different. For example few years ago there are a flows of seaweed supplement tablets that is very popular with many manufacturers that saw an opportunity to product a wide variety of different brands. After the news of lead residues in algae as a raw materiel used to make supplements and it’s make people stopped taking about it.
If you want to eat vitamin and do not know how to start and want to know not to be deceived by choose wisely and do not pay more than the value. Money is rare and it’s hard to find if you do not know how to spend it wisely. But no matter how easy or difficult to find money, it can not buy good health. A wise people rather than seeking out a a very health instead of exchange money to pay the doctor by take time to share the money to their good health care such as vitamin, exercise and many more. Especially the selection of vitamin supplements is very important to the body. It’s confusing for consumer to choose the right vitamins for purchase. Healthy business growth very fast in very company by falsely claims their products.
Exercise refers to activities that make your body become healthy and fit. There are a lot of advantage from exercise the muscles such as cardiovascular strength, prevention of diabetes, hypertension and cancer. The exercise is not meant to be competition with other but the exercise is to compete with yourself. Before exercise, many people usually cited as a reasons for not exercise such as no time, no place, health problem, air problem and many more. All of these excuse to not exercise but they forget that exercise may be more effective than what they lost.
It is good to know that fitness is good for health and does not require a lot of time for spend on it. Just a half an hour a day is enough for exercise and no need to have the space or tools a lot for doing exercise. Exercise will keep your shape better, muscle strength, prevent heart disease, prevent osteoporosis and prevent obesity. Exercise can make your body refreshed and has power to deal with your work and fight for your lives. Moreover, it can reduce stress as well.
Advantage of Exercise
Effect on high blood pressure (140/90)
People who do not have the opportunity to exercise will have high blood pressure which increase by 35%. Exercise will always made to minimize body systole and diastole pressure explicitly. Patients that have high blood pressure and always exercise will have at a rate of consistent will have risk of complications lower than those who did not exercise.
The incidence of stroke decreased as a physical force increases. On the stair up 20 steps to reduce the incidence of cardiovascular disease by 20 percent. The exercise by walking out by 3 hours per week will reduce cardiovascular disease by 40 percent.
Effect on diabetes
People who exercise regularly will have lower chance of diabetes by 42 percent issuers and who have sweat one time per week will reduce diabetes by 22 percent.
Effect on Heart
People who do not exercise have a chance to died double more than who exercises. Exercise able to increase blood flow to your heart. Exercise will cause the heart to restore energy to the heart to work harder for strength in compression of the heart. Low blood cholesterol levels increase HDL which is a good fats. Lowering blood pressure able to reduce heart beat and make your heart work less.
Affect the Immune system
Moderate exercise able to reduces the incidence of respiratory disease by 29 percent from hard workout such as marathon, These incidence have found to have the infection increases. There was blood found that the exercies will decrease inflammation (c reactive protein).
Effect on Cancer
Exercise can reduce the incidence of cancer by 46 percent.
Affect quality of life
1500 kcal exercise per week able to reduce the age of 1.57 year and incidnect of premature death down by 67 percent. For the elderly every one mile walk will reduce deaths down by 19 percent. Exercise regularly (Age 45-84) able to reduced 18 percent from death.
Exercise and depression
Depression and obesity are common causes that include stress, anxiety, and impaired. Exercise can cause an increase of serotonin and endorphins which these two substances will reduce anxiety and stress. Exercise can cure the depression which it is not good for your life.
If you are the one that looking for the way to lose your weight with naturally and you may have to read with these article because you will find the way to lose your weight without using medical. The key to losing your weight is to exercise and diet. For the suggestion on how to lose weight effectively with natural therapies is mention as follow.
1. Do not eat dinner or eat fruits and vegetables instead of your dinner. For dinner you can avoid eating too much and able to avoid starchy foods especially rice, fat fried foods and many more. Fruits and vegetables will be the best solution to fix your dinner problem.
2. Avoid to eat fat meat and rice in once a week by eat fruit and grains instead of eating your meat and rice such as Papaya, Banana, Apple, Nuts and etc. Please note that you should not eat fruits that have high Calories.
3. You should change your behavior when you eating every meal by try to chew your food slowly because if you eat quickly you will eat too much and eat overload without realizing which it is important to remember that you should not eat after 6 o’clock in the evening or late at night. These is the factor that make enables your face become fat because you eat your food at night. Do not eat a lot of rice because rice is a sugar and it make you fat. You should eat a lot of vegetables instead to feel full.
4. Always drink juice before eating because fresh juice contained a lot of vitamins in the vinegar that can help absorb nutrients such as grape, orange and many more. Drinking Fresh juice or eating fruit can help you fell full before your have your meal.
5. Body movement or Exercise is the best way to lose your weight because it is the best way to reduce your weight such as exercise, sports and many more. Your should exercise 3 days in a week and each time that you exercise must more than a half of hours. Exercise can burn fat better and it’s good for your health.
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