Info on Fitness

Want get stronger and become best version of your self then you need to try this workout routine. Day 1 Rest for 90 secs between rounds Pull-up – 5 rounds of 7 rep Barbel Row – 3 rounds of 10 reps EZ Grip Reverse Curl – 3 rounds of 10 reps Dumbbell Hammer Curl – 3 rounds of 10 reps Day 2 Rest for 90 secs between  rounds Back Squat – 5 rounds of 7 reps  Leg Press – 3 rounds of 10 reps Leg Extension – 3 rounds of 10 reps  Ab Wheel – 100 reps in as few sets as possible Day 3  Rest for 90 secs between  rounds Bench Press – 5 rounds of 7 reps Dumbbell Overhead Press – 3 rounds of 10 reps Chest Fly whit Dumbbells – 3 rounds of 10 reps EZ Bar Skull Crusher – 3 rounds of 10 reps Day 4   Rest for 90 secs between  rounds Dead Lift – 5 rounds of 7 reps  Reverse Dumbbell Lunge – 3 rounds of 10 reps Lying Hamstring Curl – 3 rounds of 10 reps  Ab Wheel – 100 reps in as few sets as possible Rest for one or two days and then repeat this routine.

You discover dozens of different varieties of protein powders: whey, soy, casein, pea, rice, hemp...the list goes on. Complicating matters, there are two-powder blends, those made with sugar and without, ones sourced from grass-fed dairy or non-GMO soy. Finding the right one for you depends on your health goals and dietary restrictions, and should also be based on a protein's bio-availability, or how easily it's absorbed by your body. What to avoid: They put in protein powders genetically modified soy lecithin, and also dump chemical surfactants, which are used in soap, like polysorbate 80, propylene glycol, and ethoxylated mono-diglycerides along with maltodextrin, caseinates, and hydrolyzed proteins, which are  really disguised MSG. They also use artificial sweeteners, like aspartame and sucralose. Finding a High-Quality Protein To ensure you're getting a high-quality product, make sure the Protein you're buying fulfills the following requirements

A 3 day split workout is the most popular workout routines around. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. Day 1: Chest and Back Bench Presses 1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps 2 set: of 4-6 reps using a weight where you can do no more than 6 reps 3 set: of 2-4 reps using a weight where you can do no more than 4 reps 4 set: of 1-2 reps using a weight where you can do no more than 2 reps 5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps 6 set: perform push ups to failure Chin-ups 1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps 2 set: of 4-6 reps using a weight where you can do no more than 6 reps 3 set: of 2-4 reps using a weight where you can do no m

1: Time Under Tension. Do one Front squat for 10 seconds going down, pausing for 2 seconds in the bottom, come up as fast possible. Rerack the bar and using the same weight, move on to back squats with the same tempo. Rest 3 minutes. Repeat six more rounds.  Use your 6 R.M. front squat as a starting weight. 2: Snatch Deadlifts From a Deficit with Pauses. Take the bar and deadlift from a deficit using a snatch grip. Use a slow tempo of 3 seconds to bring the bar up to just under the knee caps. Stay there for another 3 seconds. Finish the movement, do 5 rounds of 3 repetition with a constant load. Only increase the load if you can do all three reps for the sets. 3: Heavy Squats, Loaded Squat Jumps Complex Do a full back squat of 6 R.M., rest 10 seconds, do six explosive loaded squat jumps with 20% of the load you did on back squats. Make sure you go all way down before exploding up. Rest 3 minutes between rounds. Do 5 total rounds. 4: Deficit Deadlifts/Drop Lunges Co

Nutritional value: per 100g Calories Carbs Protein Fat 222 kcal 25 g 25 g 2 g Ingredients: 1/3 cup Oat flour ½ cup Blueberries 5 Egg whites ½ teaspoon Baking soda 2 table spoon Grated lemon peel 2 table spoon Syrup without sugar 100 g Low fat yogurt Preparing the  Lemon pancakes with blueberries : In a large bowl, mix all ingredients (except syrup and yogurt) until its become smooth. Prepare pancakes one at a time, pouring the resulting mixture into a frying pan. When the bubbles appear, turn the pancake to other side and fry it until golden brown. Put on the table add syrup and yogurt . Bon appetite

Nutritional value: per 100g Calories Carbs Protein Fat 318 kcal 33.5 g 25.5 g 8 g Ingredients for 4 servings: 3 Large sweet potatoes, diced ½ cup Small sliced corn 1 Red pepper, diced ½ Yellow pepper, diced 1 bunch Chopped green onions 2 table spoon Apple cider vinegar ½ Salt and paper ¼ Barbecue sauce ¼ Low fat mayonnaise 4 Chopped cooked chicken breast Preparing the Thai Chicken: Boil the potatoes, drain the water and allow the potatoes to cool for 3-5 minutes. Take an empty bowl and mix pepper, corn and onions in it. In a small bowl, mix the vinegar, olive oil, salt and pepper, mayonnaise and half the barbecue sauce. Mix chicken breasts with a barbecue sauce. Stir potatoes,