Info on Fitness

BREAKFAST 1 cup oatmeal – 166cal, 3.6g fat, 28g carbohydrates, 6g protein. 1 cup blueberries – 84cal, 21g carbohydrates, 1.0g protein. 4 slices extra lean turkey bacon – 80cal, 2g fat, 12g protein. 5 egg whites – 86cal, 1.2g carbohydrates, 18g protein. TOTAL = 416cal, 5.6g fat, 50.2g carbohydrates, 37g protein. SNACK 1 large apple – 120cal, 31.8g carbohydrates, 23g sugars. 2 Tbsp peanut butter – 188cal, 16g fat, 6.9g carbohydrates, 7.7g protein. 1 scoop isolate protein – 105cal, 25g protein. TOTAL = 413cal, 16g fat, 38.7g carbohydrates, 32.7g protein LUNCH 225 g / 8 oz steak – 415cal, 13.1g fat, 69.3 protein. 1 cup brown rice – 218cal, 1.6g fat, 45.8g carbohydrates, 4.5g protein.   1 cup raw broccoli – 30cal, 5.8g carbohydrates, 2.5g protein. TOTAL = 663cal, 14.7g fat, 51.6g carbohydrates, 76.3g protein. SNACK 1 cup low fat cottage cheese – 163cal, 2.3g fat, 6.1g carbohydrates, 28g protein.  28 g /1 oz. walnuts – 185cal, 1...

Day 1 . Chest, back, shoulders, abs, buttocks. Day 2 . Complex for balance, agility, speed and endurance. Day 3 . Rest (light warm-up and stretching). Light cardio walk and swimming. Day 4 . Quadriceps, hip biceps, hands, abs, buttocks, calves. Day 5 . Complex for strength, speed, accuracy and coordination. Day 6 . Cardio 30-60 minutes (running, biking, swimming, ellipse or rowing). Day 7 . Rest (light warm-up, stretching).  Light cardio  walk or swimming. Day 1 Exercise Sets Repetitions Hanging Leg Raise. 3 12 - 15 Hyperextensions, hold at the upper point for 1-2 sec. 3 15 - 20 Lying Dumbbell press at an 30 degree angle. 3 10 "Butterfly" press. 4 12 Bench press with wide grip. 4 10 Bar pull down. 3 12 - 10 - 8 Seated Cable Row. 4 10 ...

* 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 esse...

* 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...