Info on Fitness

* You must keep insulin under control if you want growth hormone to do its job of mobilizing fat. Lower carbohydrate consumption and limit it to complex carbs in order to facilitate fat loss. That’s a basic rule for any fat loss diet. *   Fat loss is a process that occurs in the whole body, it cannot be limited to a specific area. There are certain areas to which fat tends to stick more, but that doesn’t mean that you can specifically target those areas. *   It’s much harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat. Muscle gain is a very slow and difficult process. It takes years to build a substantial amount of muscle mass naturally. However, it takes months to get rid of excess fat provided you are experienced with dieting and training. *   Once fat cells are created, but they cannot be lost – only shrunken. But that doesn’t mean they can’t shrink to close to nothing if you diet properly. *   Optimal testosterone levels are essential for the norma

* 14% of people who begin an exercise program will quit the same goes for people starting a diet.  *  Good diet combined with the proper exercises will make visible the ABS.  *  It takes just 4% of your time each day to exercise.  *  To burn about 3500 kcal to lose 0.5 kg of fat. *  The quality of your workouts is more important than the quantity.  *  Make sure you train heavy and use compound movements. This guarantees not only maximum muscle stimulus, but also effective hormonal output, which facilitates muscle growth and fat loss. *  Supplementing with creatine monohydrate may increase your explosive power up to 10%. Adequate consumption of creatine monohydrate regenerates primary source of quick energy, which allows the muscles to maintain performance at very high levels of intensity for longer duration.  *  Workout intensity is correlated with the degree of the afterburn effect. Boost your intensity if you want to burn more fat. Train harder and don’t take long re

* Don`t keep bad food in the house, you’ll be more likely to eat it. How to manage hardcore diets? Easily, keep only healthy foods at home. Overeating with broccoli is better than cheating with chocolate. *   Don`t believe whats written and said on a box, like “whole grain” or “fitness”, it doesn’t make it healthy. Labels such as “healthy” or “fitness” are mostly used for marketing purposes. They are by no means reflecting the quality of the product. In fact, some “fitness” products are more harmful than ordinary ones. Be careful and read the labels closely. *   Muscle glycogen is about 3 parts water to 1 part glucose. This means that increased carbohydrate consumption ion goes hand-in-hand with increase water consumption. Adequate water consumption is vital for the proper utilization of carbohydrates. *   You can get glucose from both protein and fat - not just carbohydrates. Protein and fat are essential nutrients, but carbohydrates are not. The human body has complex mecha

Using your own body weight to push your muscles limits, amazing benefits for strength as well as size. Also, when paired together, it confuses the body, reducing the chances of muscle adaption. When your muscles and body begin to adapt to your set routine, improvements and progress are jeopardized .  The Goal: Is to reach 100 reps of each exercise in as short a period of time as possible. Short breaks will be needed for most people, and are highly recommended. Approach the workout as if it is one giant set.  After some time doing this rutine, you can add extra weight to each exercise to really challenge your body’s limits.  DO NOT cheat the reps, full range of motion of each exercise - in the end, the only person you’re hurting is yourself. Maximize your results by having an honest relationship with yourself. Taking shortcuts only cuts the end result short. This goes for any aspect in life you apply it to.  Routine:  100 Handstand Pushups (upside down, use wal

Nutritional value: per 100 g Calories Carbs Protein Fat 80 kcal 2 g 12 g 2 g Ingredients: 500 g Chicken fille 3 Eggs ½ Zucchini Add spices by your taste Preparing the Meat pudding : Heat the oven till 200 °С Meat must be shredded in a blender or meat grinder. Separate the egg yolks from egg whites, then put them for a while in the refrigerator. Add egg yolks to minced meat. Shred zucchini in blender. Then mix the minced meat with shred zucchini and add spaces. Beat up the egg whites till lush foam. Then gently mix the mix with egg white foam. Quickly pure the mixture in the coking forms and then coke in oven for 30 - 40 min. Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 90 kcal 1 g 16 g 2 g Ingredients: 400 g Low fat Cottage cheese 2 Eggs Add sweeteners if needed Preparing the Cottage cheese pudding : Heat the oven till 200 °С Blend the Cottage cheese in blender. Separate the egg yolks from egg whites, then put them for a while in the refrigerator. Mix the egg yolks with Cottage cheese and add sweeteners. Beat up the egg whites till lush foam. Then gently mix the Cottage cheese mix with egg white foam to maintain the airiness of the mass. Quickly pure the mixture in the coking forms and then coke in oven for 20 min.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 80 kcal 16 g 4 g 0 g Ingredients: 300 g Bananas 4 Egg whites Add sweeteners if needed Preparing the  Banana Souffle: Heat the oven till 180 °С Blend the bananas in blender. Beat up the egg whites till lush foam. Then gently mix the banana puree with egg white foam Pure the mixture in the coking forms and then coke in oven for 10 min.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 223 kcal 8 g 20 g 12 g Ingredients: 3 Eggs 1 table spoons Low fat powder milk 2 table spoons Cocoa powder Add sweeteners if needed Preparing the Chocolate Souffle : Heat up the oven till 200 °С. Separate the egg yolks from egg whites, then put them for a while in the refrigerator. Mix the Cocoa with egg yolks and Low fat powder milk. Beat up the egg whites till lush foam, then gently stir it in a mixture with the rest of the ingredients. Pure the mixture in the coking forms and then coke in oven for 10 min.  Bon appetite

Nutritional value: per 100 g Calories Carbs Protein Fat 93 kcal 15 g 5 g 2 g Ingredients: 500 g Carrots 2 paces Eggs 4 table spoons Oats Add Spices by your taste. Preparing the Fake Carrot meatballs : Finely chopped the Carrots in blender till it's chopped in small pieces. Then  add eggs with oats to the chopped carrots and mix everything smoothly. Then add spices to the mix. Let the mix stay for 30 min so oats are absorbing some moisture and get swollen. Heat the pan and then put the Carrot meatballs on it. Cook under the lid for 2-3 minutes on each side. Bon appetite

Nutritional value: per serving Calories Carbs Protein Fat 241 kcal 20 g 6 g 13 g Ingredients: 200 g Dates 100 g Peanuts 200 g Mixed nuts with dried fruits 400 g Cream Cheese 30 g Brown sugar 2  pieces Banana 30 g Gelatin 400 g Sweet cream Preparing the Banana Cheese cake: The base of cake Blend together Dates, Peanuts and mixed nuts with dried fruits till its gets smoothly mixed. Put the mix evenly on base of cooking pan. Let it cool down in refrigerator for 20 min. The topping Pure Sweet creams in deep bowl, then add brown sugar, blend everything together till you get whipped cream. Add Cream Cheese to the Whipped cream. Smash bananas in porridge and also add to Whipped cream. Mix everything together till its smoothly

This is the Final Phase to become Batman. Once again if you cannot manage the weights scale them down until you are able to manage them. Finish the previous stages before attempting this one. Final Phase Monday: Morning 30 Minute Jog Evening 30 Minutes Gymnastic Rings (Pick Two: Pull-ups, Iron Cross, Muscle-up, L-Sit, Dips, Levering) 40+" / 1.1 m Box Jumps- 8 x 12 Reps 5 x 50 Crunches Tuesday: Morning 30 Minute Jog Evening "Heavy" Deadlift- 7 x 5 Reps (617 lbs / 280 kg) "Light" Deadlift- 30 Reps (309 lbs / 140 kg) Wednesday (Off Day): Flexibility Thursday: Morning 30 Minute Jog Evening Squats- 8 x 5 Reps (525 lbs / 238 kg) 5 x 50 Crunches Friday: Morning 30 Minute Jog Evening Clean and Jerk- 8 x 3 Reps (260 lbs/ 118 kg) OR Squat Clean-