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The Most Detailed Guide to Natural Muscle Building

With natural bodybuilding, you can gain muscle mass . More power can also be provided with natural muscle building to get more muscle . The more weights you lift, the stronger your body responds to it and the changes in muscle volume. As your muscles grow, the weights you lift can increase and naturally you gain muscle mass .

Most people try to develop muscle by performing high isolated exercises to get the feeling of pump. However, these exercises rarely achieve great improvements because you cannot lift them heavy enough to trigger muscle growth . Bodybuilders who already see it on the internet or on the television develop muscle by doing isolated exercises with additional supplements they take .

Natural bodybuilders need compound exercises to develop muscle. These exercises are squat, bench press, deadlift, over head press and barbell row . Naturally you need to lift heavy to improve muscle . You can reach your desired muscle mass and body without using additional factors and exercising more than 3 times a week.

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How to Achieve Muscle Building

body building

The biggest muscle building mistake made by people is training like a bodybuilder . Many bodybuilders are using additional supplements, but they won't tell you. And they developed most of their muscle dimensions through their routines. Therefore bodybuilding routines are not suitable for most people.

grow stronger
The best bodybuilders ever existed were always strong. They thought they needed more strength training to get more power. Squat, bench press, deadlift exercises , such as lifting the right form to work with weights as well as increase your strength in addition to the total muscle mass will also increase.

Add Weight
Forget the Pump feeling and muscle pains. Instead, focus on adding weight to the barbell bar. Try to lift more weight than the previous day. Your overall muscle mass will increase and you will become stronger. If you cannot lift more weight than today, month or year, you cannot develop muscle .

Compound Exercises
Exercise many muscles running at the same time. You will stimulate more muscle growth and exercise more heavily. Squat, bench press, over head press, barbell rows should be the most part of the training.

Use Barbell
You can easily move up the weight in barbell exercises. You also have to determine the balance of the weight. Barbell exercises require more muscle and more muscle development is achieved. Use free weights not connected to machines. Take care to apply the appropriate form to prevent injury.

Increase Frequency
The more often you run your muscle , the faster your muscle development . Excessive exercise makes it easier to learn the technique faster and smooth the form.

Rest
Your muscles need to rest to strengthen and develop muscle . Now you will have the above article in mind but there is an emphasis on working at that level. Running your muscles often every day will take you back. Even a break to the brain is required. Relax 3 to 4 days a week. Help your muscles heal with healthy foods, water and sleep.

Increase Meal
Your body uses energy to exercise and uses nutrients to get that energy. Using these nutrients heals the damage to your muscles and if you have food problems, your muscles cannot heal and muscle development cannot be achieved. Most people require an average of 3000 kcal energy to develop muscle . Weak individuals with high metabolism should consume more of this amount.

Protein Consumption
Your body uses protein to develop a new muscle and heals the damaged muscle tissue after training. It is necessary to consume 2.2 grams of protein per kilogram of body weight to maximize the rate of muscle healing and for muscle development . For a man of 80 kilograms, he needs about 175 grams of protein per day.

Be realistic
You can't get the results you see in magazines without using steroids. Muscle building takes time, you can't turn into Arnold in 3 months. Celebrities set unrealistic expectations, stop trying to resemble them. Focus on improving yourself and you won't be disappointed.

Be consistent
Most individuals gain approximately 0.25 kg of lean muscle weekly if they exercise an effective training program and pay attention to their diet. You can't gain muscle faster than this. It takes a year to obtain 12 kg lean muscle and see dramatic change. Therefore, continuity is a key concept.


Muscle Gain Rate

natural bodybuilding

Most individuals can take 0.25 kg of lean muscle a week when they begin to develop their body . This can be calculated as approximately 1 kg of muscle per month or 12 kg of muscle per year. This muscle gain is an effective program, a fine nutritional program and a muscle mass that you can achieve as a result of continuity. Muscle mass gains slow down after the first year. Your body weight may increase by more than 1 kilogram per month when you start building .

Your muscles store glycogen to feed your workouts. The glycogen binds to water, which causes water retention and full appearance. This water weight increases body weight but does not provide any increase in pure muscle mass . Some children may develop more than 1 kilogram of muscle per month. Because they have more testosterone in young people, they provide faster muscle mass development. People who have previously been interested in bodybuilding or are familiar with weight gain muscle faster through muscle memory .

Older people, on the other hand, gain muscle mass more slowly because they contain less testosterone. In women, they enter this section, usually provide less muscle gain . Strong individuals provide slower muscle development than weak individuals because their muscle mass is present.

However, on average, you can gain approximately 1 kilogram of muscle mass in your first month when an effective training program is implemented. Most muscle development will take place in the first three months because initially you are weak and your muscle mass is low. So this will help you gain strength and muscle faster.

But do not expect much change in your weight. The more power and muscle you have, the less the muscle gain will be in proportion. Muscle building is more difficult than losing fat . You may lose 0.5 kilograms of fat by eating less than a week, but you cannot build 0.5 kilograms of muscle per week.

This is the human genetic limit. It is difficult to build more unless there are additional drugs. The only way to grow muscles faster is not to go slower. Great changes demand factors such as labor, determination and desire. Be careful not to miss the exercises and focus on it, you will see that your body will react perfectly to this desire and you will have a better body in 2 years.
Muscle Potential

muscle potential

The maximum depends on muscle, body weight, neck length and bone structure. Long people can build up more muscle mass than short people. People with large, thick body can gain more muscle than people with narrow and small wrists.

Casey Butt Phd has created formulas to determine the maximum amount of muscle mass you can naturally gain. His research is based on the muscle size of the world's top bodybuilders before anabolic steroids appear ( source ). Let's specify Casey's formula in a simple table

These figures are based on the achievements of the best bodybuilders ever, including Reg Park. Therefore, it is unrealistic to expect muscle gain and gain. The business ethics and genetics of these athletes were better than others, otherwise they would not be champions.

Be proud if you reach 90% of your muscle potential in the weak state. These figures show that most people cannot build a high lean and muscular body . Of course, this requirement is naturally possible, taking anabolic steroids will facilitate these things. Efforting, this makes you a natural bodybuilder .

It's not about lowering your expectation by speaking negatively. The opposite is to prevent you from getting wasted dreams. It is true that training and nutrition methods are improving and people gain muscle and strength faster than in the old days. But human genetics have not changed, there is a limit to how much muscle you can naturally develop. And this is still mostly linked by height and weight size. Remember, Arnold even used these chemical pills.

Muscle Shape

muscle shape

Your genetics determines the shape of your muscles. People's muscles and faces look different, so their shapes are different. You can increase muscle size by applying heavy workouts but cannot change their shape. Because you can't change your genetics.

Size Size
Short-bodied people like me will look fuller than long-bodied people. Less muscle mass is required to fill the same amount of space.

Muscle Joints
If you have high biceps muscles, your biceps peak will be a great spot. If you have high calves like me, your muscles will look smaller because you have fewer muscles to work with.
Length
People with long arms and legs look more attractive because there is more space to fill. They need to increase your general muscles more to make your arms and legs bigger. They should cover this difference by consuming more food.

Note that you cannot isolate only one muscle group. You can't just work your lower or outer biceps or your chest. Either run the whole muscle group or not at all. What you can do is increase the overall size of the muscle and make it fill more. You do this by increasing weights and feeding regularly.

Training

You can't build a perfect building on a weak foundation. And yet many people are trying to create a great body without first creating the basics. For this reason, most people fail to gain muscle mass . To build a great body, we need to build a strong foundation. That's what it means.

Size
You cannot cut a marble statue without a large marble block. You cannot dimension muscles that you did not create first. To complete with isolated exercises and diets, you need to increase your overall muscle mass .
Repeat Counts
You can't get strength and muscle with high repetition and isolated exercises because weights are very light. You need compound exercises to lift heavy and get stronger. You can then use this strength with a heavier isolated exercise to shape your muscles.
Form
You can't lift heavy with bad form. Proper form increases lift safety and productivity. It increases your strength, so you can work out your muscles with heavier weights. But you often have to do the main exercises to get the proper forms.

It may be tempting to skip this step and go back to high isolated exercises. But if you build the foundation of size, strength and form first, you get better results for aesthetics, durability, or more power, which you decide to do later.

The problem is that everything works at the beginning. You can develop muscle by jumping directly into high-repeat isolated exercise routines. However, you will not build the maximum amount of muscle mass you can do as soon as possible. And because you never build a basic muscle mass, you will have a stuck body.

This muscle building guide has been created to build the basics of form, strength and dimension for a year. After that, you can specialize if you want. Most people are satisfied with their training for power. Some may want a more aesthetic body. But it always starts by creating a strong foundation for this.

Strength Size

More power means more muscle. If you remove large, you become large. That is why the best bodybuilders that have ever existed are as strong as bulls. The forces are known to be equal in size.

Here's how it works: Tendons are attached to the skeletal muscle bones. Your muscles contract to move your body and lift weights. The larger the bar, the greater the gravity. This forces your muscles to work harder to lift and control weight. Lifting heavy weights emphasizes your body and muscles. Simply, if you remove the big, you're big.

Progressive Overload

In the ancient Greeks, Croton Milo prepared for the Olympics by carrying bulls on his back every day. The bull is larger by the day and Milo lifts heavier by the day. Milo's body has become stronger and bigger. He was the most powerful man to win the Olympics six times.

Gradually, weight gain puts strain on your body and muscles. It triggers strength and size gains to better handle heavy weights in the future. The strength is the size as previously described. You need to remove large pounds to be large. Always try to lift heavier because if you cannot lift more than last year or month, you are not gaining muscle. You realize that as you get older, people become less active, they use less muscles. They are skinny, thin and fat, because you lose things you don't use. There is a reason why your body is strong and muscular.

In addition to prograssive overload operation, this is the simplest way to progress. Repeats, sets, exercises can remain the same. Just add weight to the weight you are lifting. You know if you're making progress by looking at the weight in the bar. If it increases with time, your muscles are developing.

Most people depend on these training programs. Seeing each exercise increase motivates them. Many people try to mobilize muscles with high repetitive unsuccessful training instead. However, all of this inflates your muscles with water. As soon as you leave the gym, the pump goes away. The feeling of bloating is also difficult if you don't have much muscle mass to get started.

Other people suffer. To experience pain after exercise means that you create muscle. However, there is no connection between pain and muscle growth . Innovation often causes pain. A new exercise, weight, repetition interval and so on. What makes the muscles lifts heavier over time.

Some people try to tamper with the muscles. They continue to change exercises, sets, repetitions. This makes it difficult to improve your form because you will never exercise long enough. You also can't determine if you're making progress because you've changed too much.

Muscle confusion just makes you confusing. In the first weeks of practicing a new exercise, you will quickly gain strength. But not because you build muscle, we improve your form and become more efficient. You change the exercise before muscle growth begins.

If you want to confuse your muscles, add weight. This encourages your body to get stronger and bigger muscles, but it doesn't surprise you.

Compound Exercises

To achieve muscle development , you must use compound exercises that run several muscles at the same time. Your routines should include squat, bench press, deadlift, OHPress, rows . Most people try to build muscle with isolated exercises like curls, fly, leg extansion. This is ineffective as the weight is very light. A single muscle group lifts the weight while the rest is removed from the movement. This limits how heavy we can handle it.

The heavier the weight you lift, the greater the stress in your body. These are small adjustments that will encourage you to become bigger and stronger in your muscle size. Therefore compound exercises are more effective for gaining muscle mass. Compound exercises create more muscle symmetry . Since every exercise runs at the same time, you cannot opt ​​for the mirror and beach muscles. Instead, you build balanced physics.


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Turn your body into a fat burning machine

Our body works to protect itself, not to lose weight. You can turn your body into a fat burning machine by following some rules, such as the consumption of protein or carbohydrates

In order to lose weight, we need to know our body well, know how it works, and even learn the logic of the machine. Historically, our body's systems work to gain weight to protect itself, not to lose weight. In ancient times, people's diet was herbs, wild meats (most of them lean meats), root crops, vegetables, legumes, whole wheat, all natural, unprocessed, largely low calorie foods. Nowadays, we have broken the systems that allow us to lose weight and strengthened the systems that enable us to gain weight. Thus, we can say that we disrupt our anatomy and turn our bodies into fat storage machines. Instead of a fat tissue like pudding, or even jelly, we have to have a very hard body, muscles and also hard fat organs. What should we do about it? First of all, we need to increase our body's fat burning capacity. Fat tissue is a form of tissue in which the body stores the excess energy it receives. In order to restore the fat in the tank, the energy taken into the body must be reduced. Reducing energy alone is not enough for the body to burn fat. The body will either burn fat or break down muscle tissue. The body must be ordered to burn fat by pointing at the fat tissues. This order is related to the meal and the content of the person and varies from person to person such as fingerprints. This is why most people cannot lose weight despite a very low calorie diet.

MUSCLE CALORIE BURNS

We need to increase our body's muscle mass. For the development and repair of your muscles, you should eat lean, high quality, appropriate amount of protein for you, and exercise for your health and age. Of course, the details of all your meals are of great importance. The main advantage of the muscles is that they are fed with calories. This gives the metabolism the ability to burn calories every time the muscles move. Every half a pound of muscle burns 40 to 120 calories just to survive, whereas fat requires only 1 to 3 calories. As time goes on, this makes a huge difference in metabolic rate and calorie burning rate. Therefore, in order to increase our muscle mass, our diet should include low-calorie, low-fat protein, and at the same time, the amount of protein should be appropriate for the height, weight and health of the person. The more lean the protein source, the better. We should also consume the right amount of proteins without exaggeration and be aware of the right protein sources.

BUY FROM 'FULL' PROTEINS
A large part of our body, including muscles, organs, skin, hair and enzymes, consists essentially of protein. Protein is present in every cell and is essential for life. A portion of the protein consisting of amino acids is produced in the body. The other nine, known as essential amino acids, must be taken with food. Foods of animal origin, such as eggs, meat and fish, contain all of the essential amino acids and are considered to be 'complete' proteins. Plant-derived nutrients are incomplete proteins; The amino acids that are not present in their structure need to be complemented by other sources. For this reason, vegetarians have to eat in certain combinations to get full protein; with whole wheat rice and beans, hazelnut butter and whole grain bread, whole grain pasta and cheese. The only vegetable source known as exception; soy products such as soybeans and tofu. They are full protein.

WEIGHTS BACK

Keep in mind; vegetable foods such as soy products, nuts and cereals; salmon, oysters, scallops and sardines, as well as seafood and skimmed or low-fat dairy products. A woman can meet her daily protein needs from most foods. For example; 90 g. tuna or 90 gr. consuming turkey breast and also the amount of protein in the day 7.8 g. a bowl of lentil soup and 6 gr. which can meet daily protein needs by consuming foods such as eggs. A person who is fed a high protein diet loses weight because he chooses more low-calorie foods. If you don't take a group of carbohydrates that are half of the total calories in your diet, or if you severely restrict your intake, you will inevitably lose weight. However, after you stop dieting, you will recover a large portion of your weight.

EVERYONE'S DIET SHOULD BE SPECIAL

The protein diet and its subsequent transition to protection need to be exercised with extreme caution. Otherwise, it is inevitable to recover the weight given. Keep in mind that everyone's machine works differently and the protein that they need to take daily varies from person to person. It is a proven fact that you endanger your health if you eat uncontrolled high protein. The more protein a person receives, the more calcium it throws and increases the risk of osteoporosis. Damage to the kidneys in vulnerable bodies leads to the risk of renal failure. Therefore, it is very important to consciously adjust the diet.

OIL BURNING FOOD OF THE WEEK: INDIA

Turkey; niacin is a good source of vitamin B12 and B6. All three of these vitamins are used for energy production in the body. It is observed that niacin reduces the risk of heart attack and death from heart attack.

WOUND HEALS
Inadequate consumption of folate, vitamins B6 and B12 leads to elevated levels of homocysteine, an amino acid-like substance that can be a risk factor for heart disease. Turkey is one of the rich sources of zinc, an important nutrient found in all body tissues. This important mineral is essential for a healthy immune system. It accelerates the healing of wounds and provides normal cell division. A 90-gram serving of turkey breast meets about 14 percent of our daily zinc requirement.

PRACTICAL INDIAN GUARD

Materials
500 g. turkey chest
4 cloves of garlic
3 red meat peppers
1 hot red pepper
1 potato
2 carrots
2 tomatoes
3 onions
Cumin, curry, black pepper

Fabrication
Chop the turkey breast flaked. Roast with oil and spices until thoroughly absorbed. Then add all the vegetables and cook for 30 minutes with a cup of water.


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Protein Powder in the Bodybuilding Process Why is it Indispensable?

first I want to briefly talk about how muscle gains volume and grows.

The muscles experience micro-rupture by lifting and lowering more weight than they can handle. in fact, if we look at weights, it can damage the muscles. The brain, which receives the signal that ruptures occur, immediately sets out to work. To the muscles, it is sent to the instruction to fill the torn grooves. it is similar to covering the crack on the wall with plaster. muscles use gypsum, not protein, as a covering material. The refilled intermediate becomes extra durable. that is, the muscle becomes somewhat more resistant to the weight to be lifted next. strength increases. As a result of this endeavor to be durable, the intermediate filling of course, of course, makes the muscles gain more volume. in other words, weight tears and damages the muscles.

what does it mean that protein is essential for the repair of muscles.

at this point athletes need protein. but it should not be considered. athletes need protein. no. a normal body without doing sports tests and experiments 20 gr. protein. this much protein is used to produce the enzyme necessary for the vital activity of the body. In other words, although this ratio varies with age, sex and muscle mass, it is essential for health to get protein around. If not taken, the body needs to provide that 20 grams of the protein in the muscles.

If we go back to the issue if people who do not do sports consumes 20 grams, sports people will be damaged and need to be taken into account the large muscle mass is much more than the fact that it needs protein. that is to say, a person who does sports without taking any protein will be exposed to shrinkage no matter how much his muscles do.

we understand why athletes moan as protein protein. There are many athletes who don't know why they take the protein for years.

So far, we talked about proteins now let's come to protein powders.

All the rumors about protein powders that is unique to turkey Draw especially gold. once you have to know that it is sold in single drink bottles in developed countries such as us. In general, doctors in countries such as the United States and Britain, people with the flu to take this essential protein to prescribe to drink to drink. We're talking about a billion-dollar industry that millions of people use. so far no research, findings or test results have been identified.

If we come to how the protein powder is produced (whey and casein) we know is taken to milk tanks. followed by various enzymes and natural methods of protein in the milk is taken in this way. it is then added to the market by adding sweetener and a few other useful side natural food supplements. you will understand that the event is so simple. The more harmful the milk is, the more harmful it is in the protein powder and even more harmless than the milk, since things like fat in the milk will not be taken into the body.

it is clear that it is the most natural and healthy factory product you can see on the shelves, because they are the thing that hurts you, from the preservatives contained in any packaged product you buy to the consistency enhancers.

Is it expensive? Yes expensive.

because the state of domestic goods suplament companies to sell the products to be sold exorbitant taxes on imported products in addition to the prohibited products in the case that you can not enter the country from abroad. In fact it is not very wrong application anyway.

Why protein powder instead of nutrients?

no such thing. When the fat, carbohydrate that needs to be taken daily is complete but still needs to be taken protein, you will get fat and carbohydrate whatever you eat that contains protein. that's where the dust is coming to our rescue. just do not change the amount of fat and carbohydrates by taking protein. and it is also advantageous to use whey at some points in which it passes into the fast blood.

these are my things to say. The question of whether the protein powder does work, the point of being harmful, the problem of erectile acne and sagging, sagging, such as the questions you have learned is extremely meaningless to ask.

Let's not go without adding.

protein powder he starch products into coincided. Turkish goods, sold in salons. may be in companies that make alert and reduce the value of protein. therefore it may be better to turn to European products. better in terms of control. however, almost all dust is more or less the same. component type and amount of play shows that I want to say that the quality of this brand is wrong to say. In particular, companies need to say that powders that are inflated and sold more expensive are more useful. like I said, a giant industry.

In addition, if we come to the kidney, if the protein digestion results in large amounts of urea. This makes your kidneys work. at this point the amount of water intake should be increased. because if you have an uncomfortable condition in the kidneys, it can have bad consequences because of fatigue. but this problem is not from the powder itself but from the excess protein taken. so if you eat meat instead of powder, the load on the kidneys is the same. You can go to a doctor before the sport and consult the right kidneys as much protein as I should take. Do not skimp on fibrous foods is one of the main meals that cause protein constipation. then oh sir don't come she can harm you said harmless.


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Bodybuilding Without Protein Powder?

Bodybuilders are not dependent on protein powder to achieve muscle building and fat burning goals. Complete foods contain all the amino acids the body needs to heal from intense workouts. Protein powders are suitable sources of amino acids that are fast to digest. In fact, complete nutritional protein has a thermal effect on the body. According to some authorities, proteins from whole foods increase the rate of fat burning by forcing the digestive system to consume more energy to break down amino acids.

Building Muscle Without Protein Powder:

Step 1: Have a breakfast of good quality, fast digested proteins such as eggs.
Step 2: Eat a protein-rich meal at least six times a day.
Step 3: Consume small portions of about 15 to 20 g of protein one to two hours before your training to provide the necessary amino acids for intensive training and start the muscle repair process.
Step 4: Eat another protein-rich meal immediately after your workout. Eggs are a good choice because they can be digested relatively quickly compared to all other foods. You can also add milk containing both casein and whey protein to your post-exercise diet to accelerate muscle development and recovery.
Step 5: Take branched chain amino acid (BCAA) supplements to accelerate muscle healing without having to use protein powder. Amino acids are the building blocks of proteins, and branched-chain amino acids (BCAAs) give you more benefits than others.
Step 6: Eat half a cup of cottage cheese before going to bed. Because cottage cheese contains casein, a slowly digested protein, you can prevent muscle breakdown during the night.


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How to print the press at home? What to do to make the dice press? Exercises for overprinting

Inflated press may seem an unattainable target for some people, but it is possible to achieve this by following the right methods. If you pay attention to your diet and your class with the relevant exercises, you can briefly "suppress" the cube. The fastest way to pump the press at home or in the gym is to evaluate the original data and capabilities in a comprehensive and accurate way.

Yes, it is not possible to press 20% subcutaneous fat and more pressure in a week. However, if you have a very flat stomach, but you want to bake cubes, you can adjust your diet and exercises slightly, do a series of exercises and see the result in a week.

It is possible to dice quickly on the abdomen, but pumping the pressure within a week containing a large amount of subcutaneous fat will not work. If you have a fat percentage of about 10-12%, you can quickly increase the relaxation of the abdominal muscles with the help of nutrition and the right exercises. If the percentage of fat in the abdomen is much higher, you must first shake the cubes with relief.
Include carbohydrates in the diet

One of the secrets of Germany is the ideal inflated press - Eat too much carbohydrates. If your diet is unhealthy, it is impossible to pump the desired balanced delivery pressure. Eat cereals because they are rich in fiber and are slowly digested. Refined carbohydrates are a fast source of energy, which is not suitable for long exercises. Eat buckwheat, oatmeal, buckwheat porridge and brown rice.
Eat healthy proteins

To build muscle quickly, your body needs the right proteins. Eat plenty of protein for breakfast. If the first meal contains protein, you won't get hungry. This will help you burn excess fat and make your abdominal muscles more visible. Chicken, egg whites and Greek yogurt.
Consume the right foods to quickly develop cubes.

Most processed food you purchase contains too many calories and too little nutrients. They contain a lot of sugar and fat and do not contribute to weight loss and excellent pressure. Avoid products that contain oil, corn syrup, artificial colors and sweeteners. Add vegetables and fruits to your diet to give the abdominal muscles the energetic nutrients you need to grow.
Drink plenty of water

Consuming large amounts of water helps to lose weight and . This is very important if you are trying to speed up perfect printing. Close all sweet drinks like soda and juices, because they contain much sugar.
Cooking in tricks

You don't have to open yourself if you want to get a taut belly When you do not eat, your body cannot take all the necessary calories and stores it as fat. When you eat more than one dose, your metabolism is accelerated and you have enough energy for training.
Quickly pump presses into cubes: training


A healthy diet is an important feature, but you can also play sports if you want to get the perfect press . Try to Kar cube ına your abdominal muscles, not just on them. All the muscles of the body must be tightened and you need to have a good muscle mass, it helps to burn more calories and lose more fat even at rest.

The best exercises for the muscles of the press:

lath
Legs prone with lifting bending
lies lie

Regular exercise helps strengthen your shoulders, back and abs. To make muscles, you must work on the muscles of the entire body, not just the abdomen. Ideal weight training includes exercises for all muscle groups:

deadlifts
dwarf
barbell presses
dumbbell exercises

Cardio workouts are valuable for those who want to get the perfect abs fast. Regular cardio exercises burn too much fat. Include some in your cardio routines:

swimming
tennis
cycling

We gathered in one place.

High intensity training with short breaks will be most effective. Diversify exercises to challenge your body. Your task is to train different muscle groups during each exercise. Exercises are useless if you do the same programs every day.
Quickly press the cubes: a series of exercises

Use these exercises to train your abdominal muscles.

According to the materials:

http://buildthemuscle.org/bodybuilding/how-to-get-six-pack-abs-fast/

Greetings to everyone on my blog! My name is Vitaliy Okhrimenko And I am sure that today's article, regardless of gender and age, will certainly benefit everyone. After all, nobody wants to have a dangling belly and those who already have it want to get rid of it. It will also be useful to learn in general, well, for those gourmets.

It was quite logical to write an article about this blog from the first days of the press. In the end, the press is all about the subject of the blog. And I don't even know when I would have done it if it wasn't for my old friend who wanted me to write a paper on how to print it. So we can confidently say that this is the first private blog post!

The truth is, my old friend Nikita now lies with a broken hip moving from her own belly growth rate to crutches and one of them.

Nikitos, my friend, but now you can't shake a press, so these suggestions lie quietly until you get better. We wish you a quick recovery! The only thing I can say is to learn to live with someone drawn in the belly. Tighten the press muscles, always alert: sit down at the computer, eating, watching television. At first glance, this advice seems ridiculous, but it really works - if you constantly tighten your abdominal muscles, your stomach will go away!

When the hello is complete, continue the trial.
The charm of a powerful press

The muscle of the press is perhaps the most glamorous muscle in the bodies of both men and women. When we meet a representative of the opposite sex, we unintentionally decide whether a person is eligible by the press. If in winter there is still an opportunity to store a belly dangling, then summer will reveal who is eating up and who is so educated. Don't worry, before the summer you still have time to fix it! In addition to the visual jewelery, the pump press also plays a practical service:

The press holds all internal organs in the abdominal cavity!
The press plays a balancing role for the whole body.
The press has its own function in almost all sports (except perhaps poker and chess).
A man with a strong press is more determined, agile and agile.

Before learning the secrets of pumping the press effectively, it makes sense to understand what the press is.

The press is a kind of stabilization of four muscles of the body:

rectus abdominis;
internal oblique abdominal muscles;
external oblique abdominal muscles;
transverse abdominal muscle.


In addition to the transverse muscle, the internal oblique muscles of the press also play a stabilizing role and cannot be seen from the outside. Therefore, we have completely forgotten them, and in order to visualize our stomach, we remember that we must first pump the rectus abdominis muscle and, in parallel, we operate the oblique abdominal muscles.
Myths about the press


How to print quickly and effectively?

If you receive such a request on the search engine Yandex or Google, most of the top ranked sites are listed. On the one hand, this is good and right, the exercises are the foundation for building the body and the press. On the other hand, first of all, you just can't do a beautiful relief print to do your exercise. Why is that? Read to the end and learn!
How to press girls effectively pumped

When you work in the press every beauty that visits this page, it doesn't matter whether you're a man or a woman, especially I've created a separate title. The muscles are the same, the complexes are the same. Basically the only difference is that it makes it easier for boys to pump the dice that attract attention, rather than girls.

The essence of this theory is that the genetic level of the girl is predisposed to the thickened fat layer on the waist, nature does not do much to make fun of nice ladies, but gives every girl the opportunity to give and give birth to a strong and healthy child.

I don't want you to misunderstand my words: today will be a bad wife for your future baby. On the contrary, trained muscles will help your baby feel more comfortable in the womb. And here again, without the extremes, it is not worth shaking the press during pregnancy. It is better to wait a little and after reading the article to get the job actively.

Yes, and it's not worth the press to avoid abuse during menstruation. Three days a month, you can do it without training.


I can't see why you press the cubes

There are only two reasons:

The muscles of the press are not developed enough to draw cubes.
There is no pressure due to the fat layer.

It's not the most difficult to build abdominal muscles. The hardest part of getting rid of the fats. And if you still remember that the fat from the abdomen is going to the last place, it would be a bit uncomfortable. But don't worry, it's all in our power!
An integrated approach to effective press inflation

We're here with you and we went to the hottest place of this article. You can tell the fire. Now we took a fire extinguisher and drove it. Based on the above, we have set ourselves two goals:

Reduce the amount of oil.
Pump strong abdominal muscles.

Since it is not possible to remove the oil only from the problem areas, we will remove it from the whole body. It is good for health and overall appearance. What do we need for that?
Three conditions for the press

Cardio training.
Proper nutrition.
Education.

Let us examine the three points in more detail.
Cardio for the press


Perhaps there is no better way to get rid of subcutaneous fat from the cardio. Of course, with an adequate diet, then with it. The key to cardio is that half an hour of cardiovascular training can burn more calories than two hours of weight training. What kind of cardio is most effective? No recommendations. Cardio is good in any way. Cycling, swimming, swimming, etc. The main thing is to work our hearts in one mode for a long time, which will turn our oil into an energy source.
You should count your pulse for cardio.

How? Almost every cardio machine has a heart rate monitor, you can also purchase a heart rate monitor separately. Why is that? At the right pulse, 15-20 minutes after the start of cardio training, the body begins to use fatty acids as an energy source. If the pulse is below the lower mark, then the body will have sufficient glucose and muscle glycogen as an energy source. And if it's above the upper mark, you get tired before subcutaneous fat starts to burn.
How do you calculate the upper and lower pulse levels?

A Finnish medical scientist once prepared a formula for cardiovascular exercises that can calculate upper and lower heart rates. Formula for calculating cardio pulse rate (220 - age) * 0.6 = lower heart rate with cardio. (220 - age) * 0.8 = Cardio and upper heart rate. I will calculate in my own example:

(220-25) * 0.6 = 117 beats / min - lower limit;

(220 - 25) * 0.8 = 156 strokes / min - upper limit.

Accordingly, regardless of the cardio exercise I have chosen, my pulse should remain between 117 and 156 beats per minute throughout the exercise. Accordingly, as you approach 156, cardio is heavier and more effective, closer to 117, cardio is more noticeable.
When to do cardio?

Ideal for doing cardio on an empty stomach in the morning. But in the modern world, not everyone can afford such a distribution. If you belong to the majority, do cardio for 5 minutes before training and 30–50 minutes after strength training. Both morning cardio and cardio are good after training because there are very few glycogen reserves in the body and you don't want it, but our body will need to get energy from subcutaneous fat.
Proper nutrition for the press

Today we will discuss only basic information in this area and if you want to have more in-depth knowledge, then you can read it. Let's mark the difference now. We're talking about proper nutrition, but not about diet. The diet is nothing short term and after the completion of the diet, the body tries to fill a lost kilogram and even stock up new ones in case of another diet.
7 secrets of proper nutrition
Trainings for the press


I think you expect the most effective exercises to start from the first line. Initially, I was thinking of starting with them, but this article was so bulky that it would be a crime to force the exercises here. I put them on a separate publication:
How do I pump the press video effectively?

Powerful press! Until new, exciting meetings ...

Sincerely, Vitaliy Okhrimenko !

There are more people in the world who are constantly pioneering a healthy lifestyle and have never thought before. But sooner or later, each of us concludes that we have to change something in ourselves. Some of them dream of losing excess weight, others - pump the muscles and ask questions, for example: how to press the pump at home.

As winter progresses and the approaching summer grows more and more, especially with regard to the lower abdomen, the problem of a beautiful, pumped figure increases.

Not everyone can visit the gym, maybe you don't have time for it, but there are exercises that can even be done at home.

In addition to all kinds of exercise, you should ensure proper nutrition, which is the best expert in combating an ugly stomach. It is believed that 60% of the success in this difficult issue depends on what we eat.

Only the home press pump can be sampled all day long, but will not give a visible result. Yes, the abdominal muscles will gain flexibility and relaxation, but they will also hide under a thick layer of fat. First you need to get rid of unnecessary subcutaneous oils.

The percentage in the body should not be between 8 - 10%. Only at first glance, it is difficult to reach such a conclusion, in fact everything becomes much easier. Properly selected, regulates nutrition and then - the transition to a balanced diet - the solution to this problem.

education



Consider the situation when you need to pump the cubes. The stomach has a smooth muscle that needs to be trained. There is a conditional division into the upper, middle and lower press. From here, we can decide that focusing on the sub-press will use all areas.

The most effective is, of course, bending. We also bring your attention to a number of other exercises. 8 exercises will help you pump the pressure at home.

The program is called P90X Ab Ripper and requires only 15 minutes 3-4 times a week.

How to train a press at home (exercises for abdominal pressure):

Reverse twist. In this exercise, the highest load is given to the press. From him and start training. Take the supine position, put your hands on the seams and put your hands on the floor. Lift the straightened legs, bend their knees and try to curl into a ball. While doing this exercise, strain alternately and pull the pressure on yourself. Perform 4 sets of 15 times.
Bike. Sitting on the floor. Rest your palms on the ground surface, pull one leg, then the other on your chest, imagine cycling. Exercise is done "forward" for 25 seconds and "back" for 25 seconds.
Tighten the legs. Bend your knees to the floor with your feet without leaving the starting position of the previous exercise. Lean on the palms, stretch your legs, but do not flatten them to the end, pull them towards your chest and return to an almost flattened state.
Twist "Frog". Sitting position, feet touching the ground. Raise both legs and press on your chest, try to pinch your knees with your hands, but do not touch them. Then straighten your legs and spread your arms. You can also do this exercise with legs from a distance.
Full twist with divorced legs. Lying on the floor, legs apart. Raise the trunk and try to reach your left hand while your left hand is pulled to the left with your right hand. Repeat everything from the beginning by changing hands.
"Piper's Shears." Lying on the floor, legs folded, arms in stitches. Gently lift one foot up, then when you return to the second, back to the starting position, the legs should not touch the ground, but should always remain in weight.
Remove the knees and pelvis. The initial position is similar to the previous one, with palms resting on the ground. Feet knees together. Raise your legs without using your hands and try to pull the pelvis to the floor as far as possible. Knees should always be kept apart.
Lift straight legs up. Same starting position. Raise your straightened legs perpendicular to the base surface. Try as much as possible to pull the pelvis off the surface without helping the hands.

Stable exercises and diet - the key to success in getting a beautiful relief press. Now you know how to build a press at home and everything depends on your focus.

Modern life sets its own rules and from time to time it is difficult to devote one or two hours to a high quality muscle workout. There's no opportunity to practice in the gym, but you want a pressured press?

If you don't have time to go to the gym, it's time to set up a gym at home and learn how to quickly pump a press at home with minimal equipment! In this article, you will find advice on how a professional trainer can pump his press quickly and accurately.
Home exercise principles for the press

This is what expert Vladislav Berlizev said about home education:

Exercises for the press outside the gym are similar to gym exercises, with the exception of lifting feet hanging on bars without bars and exercises on the bench. Twist can be different: straight legs, legs, bent knees, legs lifting, body tilted with rotation, with weights - a great choice!

For harmonious development, pay more attention to the exercises in which all parts work. For this, it is necessary to point out the problem areas of abdominal pressure.

Do all the exercises before muscle failure. When you adapt to the load, you can add weight.
Best exercises for quick press at home

rotations

Install bends from the rear with the bodibar to pump the press at home. This exercise works well in the oblique abdominal muscles and offers several variations: one can be made inclined, sitting and standing.

Keep your feet in weight

Another effective exercise can be done such as sitting on the floor or on another surface and lifting the vise legs. Knees together and slightly bent. Pull your knees towards your body and do not lower it when you return to its original position. The feet must be in constant weight. Note that this exercise is also done with a short amplitude. Pressing muscles work effectively at home and in the gym.

By the way, if you can go to the gym for training, this perfect program will help you create the perfect print!

Training program to inflate the press at home

To start, warm up and continue the main workout. Bring each approach to muscle failure, the pause between approaches is 45-60 seconds. After completing the exercises, take time to stretch for better muscle healing.
Downloading the press at home

Try this work to press the press at home and you won't want to say that you don't have time to go to the gym and do sports! Now the gym is at home! If you decide to visit the fitness center, this is a suitable video program for the press.

Add to this the right nutrition and sports supplements and you will soon see the results. A great press real at home!

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Every girl wants to have a beautiful tense figure, an equal posture. A flat stomach is one of the main advantages of an attractive female figure. Thanks to the improved abdominal muscles, the waist is thinner and the hips are thinner. Do I have to go to the gym and work on simulators to get great results on a flat stomach or at home? Many women are interested in how to pump a girl home as soon as possible.


Select the load for the press, considering the individual features. Decide when and when it is appropriate. Ideal time in the morning before breakfast. It is better to be busy once or three times a week.
When practicing, it is important to pay attention to proper breathing. Must be tense while breathing muscles. When you force the muscles to climb, try to pull the front wall of the abdomen as far as possible. Remember, the abdominal wall should be injected continuously.
Even with post-exercise pain, you should continue training.
When applying presses, it is recommended not to pump. Exercise quickly and repeatedly to get rid of excess weight. If the target is a steel press, perform all movements at a very slow speed. Develop various approaches. The optimal number of repetitions for women is 10 times.
Warm up the muscles before training. Warm-up, jogging on the floor, jumping with a skipping rope or dancing are suitable.
Do not exercise immediately after meals and before bedtime.
Carefully follow the technique of performing all movements. During physical exertion, the press is continuously stretched.
Actual results can only be achieved by intensive training.
Beginners should gradually increase the load. Start with a journey and slowly bring up to 4 approaches.
As you approach, make sure you follow your senses and watch for the muscles to work.


What is abdominal muscles

The abdominal muscles or abs consist of three groups:

Upper muscle group;
Lower muscle group;
Oblique or lateral muscle group (external and internal).


The rectus muscle has vertically placed tendons on the abdomen that contribute to the formation of cubes. Therefore, an erroneous view arises, which usually requires only an average press to load.

Rapid pumping of the abdominal muscles is only possible by the regular performance of the complex, which acts on three main muscle groups.

What to do to make the dice press?

Do exercises at home on the abdominal muscles, you can achieve the appearance of cubes. It will help with a special physical complex aimed at improving every area of ​​the muscles of the press.

Work on top. Accept the rope reach out, bending the knees, hands on the head. Breath - as you go up, while breathing - go down. Repeat 25 times for 3 sets.
Work at the bottom. Take a horizontal position, lower your arms across the body. Straighten your legs and lift them off the floor at a 45 ° angle. Repeat 15 times in two batches.
Work on oblique muscles. While lying on your back, bend your arms near the back of your head, pressing your legs to your knees, without pressing your hips. The right elbow leads to the knee of the left leg. The waist is pressed continuously to the ground. Twist had to do 25 times in two approaches. Little by little, try to increase the number of repetitions. By doing these exercises for women, you can create press blocks.


Press for the week - reality or legend?

Often, women have a question: “Can the press print at home in a week? Iyle With the proper performance of physical complexes, their alternation and proper loading will occur in seven days as a result of increased muscle tone and removal of excess water from the body during training. The actual result in the form of growing muscles, appearing cubes - normal classes of at least 1 month.

Training program for women designed for 2-3 lessons per week with different exercise systems. Perform 15-20 repetitions of three sets each.

Main exercise types:

Twist - From the supine position, bend the legs to the knees and the lock arms behind the arms. Rise with shoulder blades up to 30 centimeters from the floor, hold for at least 3-4 seconds.
Bend - lean on belly, legs straight arms tied behind back. The higher you lift your upper body off the ground, the better. After lifting, exhale slowly and exhale 5 times.
Lift your legs - lying on your back, gently lift your legs straight up.
Accordion - straighten your legs from the sitting position. Lift them gently up to 30 cm off the floor, rest for a few seconds, then pull them towards your chest.
Weight steps - an outstretched pose, legs straight, hands joined behind a head. Remove the legs at an angle of 45 degrees and begin to "walk" quickly.
Twist on the side - lying on your back, bend your legs to your knees and pull it towards your chest. The upper body is well secured, the legs pass from one side to the other.
Scissors - stand horizontal, lift legs 30 cm from the floor.

Complex No. The exercises of 1 are repeated 15-20 times in 3 approaches:

Raise the legs from the prone position;
Accordion ";
Side bending. "

Complex №2 consists of exercises that need to be repeated 15-20 times in three approaches:

Steps in weight ";
Lifting the legs and pelvis from the lying position;
Scissors".


Applies complex numbers of 3 to 15-20 repetitions each in 3 sets:

deviations;
curl;
Correct the legs.

Every day, morning or evening, etkileyen Vacuum etkileyen exercise that affects the muscles in the abdomen is useful.

Execution technique:

While standing or lying;
Take a slow and deep breath through your nose;
Fully exhale the air and force it to pull;
Stop for 15 seconds and relax. 10 repetitions are enough for a start.


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Muscle Building and Building (Giant Guide)

More power means more muscle. The heavier weights you lift, the stronger your body and the larger your muscles grow. Your muscles increase in size, so they can lift heavy weights. So the power is great - lifting heavy weights and gaining muscle mass naturally.
Most people try to build muscle by performing high-resistance exercises such as pumps and pain. However, this rarely works because you cannot lift it heavy enough to trigger muscle growth. Those who are already strong or doping can only build muscle by doing isolation exercises.

Natural athletes need complex exercises to build muscle. Mostly you need to stay at Squat, Bench, Deadlift, OHPress and Row. Do this and you can gain muscle as well as very good muscle without using doping or training more than three times a week.

This is the definitive guide to building natural muscle.

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How to make muscle?
The biggest mistake people make is that they train like pro bodybuilders. Many bodybuilders use doping, but they won't tell you. And they seldom built the size of their muscle mass through routine routines. So bodybuilding routines don't work for most people. These are employees…
Get Stronger. The best bodybuilders out there are powerful. They knew more force was more muscle. Increase your Squat to 140kg / 300lb, Bench Press to 100kg / 220lb and Deadlift to 180kg / 400lb. The overall muscle mass will increase because the force is large.
Add weight. Forget the pump and the pain. Instead, focus on adding weight to the bar. Try to remove more than last time. You'll be more powerful that will increase your overall muscle mass. If you don't do more than last month or year today, you're not building muscle.
Do complex exercises. Do exercises that do several muscle workouts at the same time. You will be able to lift heavy weights that will trigger more muscle growth. The majority of the routine should consist of Squats, Bench, Deadlift, Overhead Press and Barbell Line.
Use Barbells. You can lift heavier weights with more barbells than other tools. You also need to balance the weight yourself. Barbell allows you to build more muscles and trigger more growth. Use free weights not connected to machines. Start lightly to avoid injury and use the appropriate form.
Increase the frequency. The more often you develop a muscle, the more you will trigger to grow. The more you exercise, the faster your technique develops, the more severe it can become. Squat, bench press and pully three times a week.
Improvement. Your muscles need to heal to grow stronger and bigger than your exercises. They won't get better if you work hard every day. Even the mind needs a break. Take three to four rest days per week. Help your muscles heal by taking plenty of food, water and sleep.
Eat too much. Your body uses food to feed the exercises and heals the muscles. If there is a lack of food, your muscles cannot heal or grow. Most men need at least 3000 kcal / day to build muscle. Weak men showing high metabolism need more to gain weight.
Eat protein. Your body uses protein to build new muscle and regains damaged muscle tissue after exercise. To maximize muscle healing and build muscle, 2.2 g of protein per kilogram of body weight is required. For a man of 80kg / 175lb there is about 175 grams of protein per day.
Be realistic. You cannot get steroid-like results without using steroid-like results. You can't go back to Arnold in three months because it takes time to build muscle. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. That'il disappoint you.
Be consistent. Most men gain 0.25kg / 0.5lb lean muscle a week if they do an effective training program and eat well. You can't get a muscle faster than that. It takes a year to gain 12kg / 24lb lean muscle and see dramatic change. Consistency is therefore key.

Muscle Gain Rate
Most men can gain 0.25kg / 0.5lb lean muscle a week when they start lifting. This is 1 kg / 2 lb muscle per month or 12 kg / 24 lb. per year. This assumes that you are performing an effective training program, such as 5 × 5, and is consistent if you are well fed. After the first year, muscle gains slow down.
Effective Training
Weekly Muscle Gain
Monthly Muscle Gain
Annual Muscle Gain
1 year
0.25kg / 0.5lb
1 kg / 2 lb
12kg / 24lb
2 years
0.12kg / 0.25lb
0.5kg / 1lb
6kg / 12lb
3 years
too small to watch
0.25kg / 0.5lb
3kg / 6lb
When you begin lifting, your body weight may increase by 1 kg / 2 lb more per month. Your muscles store glycogen to feed your exercises. The glycogen binds to water, which causes water retention and a fuller appearance. This water weight increases your body weight. But it's not pure muscle.
Some men can gain more than 1 kg / 2 lb of muscle per month. Young people gain muscles faster because they have more testosterone. Weak children gain muscles faster because they do not gain weight. Thanks to muscle memory, there are people who have previously collected muscles faster. And drugs change everything.
On the other hand, older people gain muscle more slowly because they have less testosterone. The same in women - they usually gain only half of the muscles or 6 kilos in the first year. Powerful lifters get muscles slower than weaker ones because they have more muscle mass.
But on average, you can expect to gain 1 kg / 2lb of muscle per month during the first year with an effective training program. So if you're going to the gym for a while, but you've never done a program like 5 × 5, you can gain 12 kg / 24lb muscle in the next 12 months.
Most of your muscle gains will be in the first three years. Initially you have weak and little muscles. So you gain strength and muscle - these are new gains. Losing muscle is more difficult than losing fat or becoming stronger. By eating a little less you can lose 0.5kg / 1 lb of fat a week. With 5 × 5 you can easily add 2.5kg / 5lb per workout on Squat per week. But you can't build more than 0.5kg / 1 lb of muscle per week. By comparison ...

Squat Earnings
Fat loss
Muscle gains
1 week
7.5kg / 15lb
0.5kg / 1lb
0.25kg / 0.5lb
1 month
30kg / 60lb
2 kg / 4 lb
1 kg / 2 lb
3 months
90kg / 180lb
6kg / 12lb
3kg / 6lb

That explains why you can't look like the best bodybuilders, fitness models or celebrities in three months. They've usually been training for years - Arnold was lifting weights for eight years before winning the first Olympia.
You cannot gain more than 1 kg / 2 lbs of muscle per month. This is the human genetic limit. The only way to gain muscle is not to go slower. It takes 12kg / 24lb muscle gain a year and makes a big change. Be consistent and focus so it doesn't take two years to get where you want it.
Muscle Potential

Your maximum muscle body weight often depends on your height and bone structure. Tall people can build more muscle mass than short people.
Some experts use the following formula.

These numbers accept an ankle size of 17.8 cm / 7 ’22, 22.9 cm / 9‘ ’ankle size and 10% body fat. These numbers are for men only. Women have smaller muscle potential because they are usually shorter, smaller and contain less testosterone.

These numbers are based on the achievements of the best bodybuilders ever, including Reg Park. So it is unrealistic to expect to gain too much muscle. These lifters had better educational ethics and genetics, otherwise they would not become champions.
Be proud if you reach 90% of your muscle potential in lean condition.
These figures show that most men cannot make a 90 kilos lean and muscular body. The average height for men in the US is 1m75 / 5’9 ″. Unless you are tall, the only way to reach 90 pounds is to allow your body fat to increase almak or to take anabolic steroids. These ratios do not occur for natural lifters.
Reg Park had 18.5 ″ arms, competed at 97 pounds and was 1.85 tall. He could do 270 pounds of Bench and 226 pounds of Squat. It's not possible to do better than that.
It is true that education and nutrition methods are developed. Today people gain strength and muscle faster than the time of Reg Park. But human genetics have not changed - there's still a limit to how much muscle you can naturally gain. And it still depends on your size and body size.
What's changing is anabolic steroids. Arnold Schwarzenegger competed at 105 pounds / 1.88 feet. 30 years later, Ronnie Coleman competed at 135 pounds and 1.80 m. Both of them worked hard, both of them weighing more than 320 kilos of deadlifts, even Arnold admitted to using doping. But one of them used more to get 30 pounds bigger.
This is why natural bodybuilding competitors rarely weigh 90 pounds. They can't be lean enough to show that it's a treasure. Most people compete in the lighter 75 kg class because it ends when you fall into one-step body fat. 90 pounds treasured, lifelong natural physics is rare.

Muscle Shape

Your genetics determine the shape of your muscles. People's muscles look different for the same reason, their faces look different. You can increase the size of your muscles by lifting heavy weights. But you can't change their shape because you can't change your genetics. Examples …
Body size. People with a short body will look fuller than people with a long body. Less muscle mass is required to fill the same amount of space. People with a long body tend to look softer and have a smaller waist.
Muscle insertions. If you have biceps insertions, the biceps will be larger. If you have high calf appendages, your calf will look smaller because there is less muscle to work - most of your lower leg will have bones and tendons.
Length of limbs. People with long arms and legs will tend to show themselves more because it will fill more space. They need to increase their overall muscle size to enlarge their arms and legs. They will have to eat more and weigh more of the same size.
Remember that you cannot separate parts of a muscle. You cannot work your lower or outer biceps or your chest. Either you work out all the muscles or you don't. What you can do is increase the overall size of the muscle, so it fills more. You do this by lifting heavy and eating more.
Role Models

Do not try to resemble some celebrities or models. Everyone has been built in a different way as already described. Your genetics determine the shape of your muscles. So, if you don't have the same body size, limb length, and muscle addition as that celebrity or model, you can't recreate their appearance.
Actually, movie stars don't look the same. In the picture above, note how Hugh Jackman is the biggest of the three. Chris Hemsworth has a longer body with a smaller lean. Daniel Craig's body looks shorter and more bulky. Chest and shoulders in different shapes.
Even if you lift the same weights and eat the same food, you won't look the same. Most people, however, cannot remain faithful to famous works. They are tiring and time consuming. They get help from personal coaches and cooks.
The truth is, most actors don't appear in movies all year round. They just have to look good for a few shirtless photos. And the muscles are highlighted using special angle, makeup and even CGI. Of course there is a photoshop for movie posters.
And then there are steroids. The actors are making a tight schedule, but they still have to look treasured. Fees play a big role in their appearance. Competition is high. And that makes steroids attractive.
What's more important - don't try to look like someone else. Create a better body that makes other people look like YOU. Do this by first increasing your strength and muscle mass and then throwing away your body fat. This will make you look great regardless of your genes.

Education
Basic
You can't build a great muscle on a weak base. And yet many people try to build a great body without making the basic principles. So many fail to gain muscle mass. You must build a strong foundation to build a great body. That's what it means ...
Basics of Dimension. You can't cut a marble statue without a big marble block. You can't pump muscles you didn't do. You should increase your general muscle mass in order to be able to identify with isolation exercises and fat burning diets.
Installing Power. With high repetitive isolation exercises, it cannot be strong and large - weights are very light. To go heavy and become stronger, you need complex exercises. You can then use this power to insulate with a heavier weight to shape your muscles.
Form basis. You can't lift heavy in bad shape. Proper form lift increases safety and efficiency. It increases your strength so you can work your muscles at heavier weights. But to master the right form you need to do the main exercises often.
It is tempting to skip this step and go straight after the high resistance pump. But if you build a foundation of size, strength and form first, then you get better results with what you decide to do - it's aesthetics, durability, and even more power.
The challenge is, everything works at the beginning. You can gain muscle by jumping directly into high-repeat isolation routines. But you won't create the maximum amount of muscle mass you can build as soon as possible. And you're gonna get stuck in the end because you never set a foundation.
This is where many people start blaming their genetics or their age. This is where they start getting more reinforcements. That's where they start thinking about anabolic steroids. It is inexperienced to see that the issue is their own training - they have failed to establish a strong foundation first.
This muscle building guide is about spending a year building a foundation of form, strength and size. After that, you can specialize if you want. Most people are happy with how they look at education for power. Some want more aesthetics. But they always start by creating a strong foundation.
Power is Size

More power means more muscle. If you're older, you're strong. Therefore, the best bodybuilders ever existed were as strong as bulls. They knew the power was equal to the magnitude.
Here's how it works: your skeletal muscles connect to your bone with tendons. Your muscles are moved to move your body and lift weights. The heavier the weight in the bar, the more gravity pulls down. This forces your muscles to work harder to lift and control weight.
Lifting heavy weights forces your body and muscles. It stimulates them to grow stronger and bigger so that they can handle the same stress better in later workouts. This is the stimulus - healing - adaptation cycle that makes you stronger. Simply, be big, you're strong.
Arnold Schwarzenegger agrees. He won the Olympia title seven times. But he also competed for Olympic lifting, strengthening and strong man before becoming a bodybuilder. Arnold was able to 320 kg Deadlift, Bench Press 200 kg and Squat 210.

So what did Arnold say about his own power?
The truth is that not all bodybuilders are strong, especially those who have done most of their training with weight machines. But the years I worked with power lifting and free weights had given me huge biceps and shoulders and back muscles and thighs. It just looks bigger and stronger than the others.
- Arnold Schwarzenegger in A Bodybuilder's Training Book
Arnold was not the first or only bodybuilder to understand the magnitude of his strength. There's a list of bodybuilders that can handle large, heavy weights. Here are some examples…
Franco Columbo. Arnold's Sicilian training friend. 340 kg of Deadlift, Bench 240 kg and Squat could weigh 300 pounds. Franco won the Olympia twice.
Reg Park. Arnold's mentor is probably the one who taught his strength. Deadlift can be 320 kg, Bench 225 kg and Squat 272 kg. Reg Park won Mr Universe three times.
Ronnie Coleman. Kez Everybody wants to be a bodybuilder but nobody wants to lift heavy weights, 8 he said eight times. It could lift 360 kg deadlift.
Sergio Oliva. It is nationally recognized as an Olympic weightlifter. It can lift a load of 130 kg over its head and can weigh a total of 450 kg. Olympia wins 3x.
Progressive Overload

In ancient Greece, Croton Milo trained for the Olympics, carrying a calf on his back every day. The calf grew and forced Milo to lift heavy weights. As a result, Milo's body became stronger. He was the strongest man at the time, winning the Olympics 6x.
This is a legend. However, it shows the principle of gradual overload used in effective training programs such as 5 × 5. Gradually increasing weight increases the body and muscles. It triggers them to gain strength and size to better cope with heavy weights in the future.
The strength is the size as already described. You must be big to grow up. Start light, focus on each workout, do it for as long as possible. Always try to remove more. Because if you don't gain a heavier weight today than last year or month, you're not gaining muscle.
You see that people become less active as they get older. They use less by immobilizing their muscles. They become skinny, thin and fat, because what you don't use, you lose. Your body needs a reason to be strong and muscular.
This is the simplest way to progress, as well as overloading. Sets, repeats and exercises may remain the same. Just add weight. So if you're making progress by looking at the weight in the bar, you're gaining muscle if it increases over time.
Most people become dependent on progressive overloaded training programs. They find it motivating to see that the weight in the bar increases every training. Finally, they look forward to going to the gym and see how far they can go. They don't have to drag themselves like they used to.
You can't add pounds forever. Otherwise, everyone would do 300 kilos of squat. But most people are amazed at how much weight they can add. Of course this is simple but not easy. This is hard work. Some people don't have what it takes to force themselves to lose weight over and over again…
Many people start to pump instead. Stimulates muscles with high repeat failure training. But all this inflates your muscles with water. As soon as you leave the gym, the pump goes away. If you don't have much muscle mass at the beginning, it's not effective to pump anything.
Other people suffer. They think being painful after a training session means building muscle. But there is no connection between pain and muscle growth. Innovation often causes pain - a new exercise, weight, repetition interval and so on. What makes the muscles is to increase heavy weights over time
Some people try to confuse their muscles. They continue to change their exercises, sets and repetitions. This makes it difficult to improve your form because you never exercise long enough. You also don't know if you're making progress because you've changed too many variables.
Muscle confusion is just confusing you. During the first weeks of a new exercise, you gain strength quickly. But that's not because you're building muscle. Because your form develops - you become more productive. You change the exercise before muscle growth begins.
If you want to mix your muscles, give weight to the stick. This gives your body a new stimulant to enlarge your muscles, stronger and bigger, but without disturbing you. Use small plates of 2.5 kg / 5lb per exercise.

compounds
To build muscle, you must do compound exercises that do several muscle workouts at the same time. Your routine size should be the big five - Squat, Bench, Deadlift, OHPress and rows.
Most people try to build muscle with isolation exercises like curl, fly and leg extension. This is ineffective because the weight is very light. Only one muscle group lifts the weight as it moves out of the remaining movement. This limits how heavy you can go. Still size requires power.
In Squat, you can get heavier than the leg extension because your hips help lift your legs. At Bench Press you can go heavier than fly because your arms help your chest. Because several muscle groups are involved, you can get even heavier with compound exercises.
The heavier the weight you lift, the higher the stress in your body and the greater the stimulus for the growth of stronger and larger muscles. Be big, you'il be strong. You remove larger weights with compounds rather than isolation exercises. So compound exercises are more effective to gain muscle mass.

Gradual overload is also easier to apply to compound exercises. The more muscle works and the heavier the weight. Compound exercises create more muscle symmetry. Compound exercises work the way you use your body in the real world. You will never use just one muscle group outside the gym. Your body always moves in one piece. Therefore, the power you do with isolation exercises cannot be transferred outside the gym.
Because compound exercises do several muscle exercises at the same time, you do not need to do more than three exercises per exercise. This saves time compared to isolation exercises where you need to double the amount of exercise that will run your entire body.
Many people think they need to work directly on a muscle to grow. Most of the confusion comes from seeing bodybuilders who are often isolated. But again, most of the upper bodybuilders are very strong. First, they developed strength and size by doing mostly compound exercises. Only later in their careers did they isolate.
Quote from Arnold again…
“Reg Park's theory is that you first have to lubricate to form the mass and then achieve quality; You work in your body so that a sculptor can work on a piece of clay or wood or steel. You make it smoother, more careful, better, then you start cutting and identifying. You gradually work until you are ready to scrub and polish. And you really know your time. Then all the failures of weak early education stand out as hopeless, almost uncompensated defects. [..]


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BODY COMPOSITION CONCEPT AND BIA ANALYSIS METHOD

BRIEF NOTES ON REPORTED VALUES;
Weight: Body weight; Describes the sum of structures such as Total Body Water, Protein, Minerals and Body Fat Weight.

BMI (Body Mass Index): It is a calculation process and Reference Ranges are available for the resulting value. You can find the reference values ​​and their differences from the reference values ​​according to the age and gender in the report samples that are generated as a result of the analysis. In short, calculation is made as BMI = Weight / (Length (mt) x Length (mt)).

Fat Ratio (%) and Weight (kg): Oils are the most important source of energy required for our body. The fact that the adipose tissue, which is a normal member of our body and indispensable for human physiology, will determine the presence of a disease state. Our body needs a certain amount of fat to stay active and healthy.
Oils; supporting our joints, protecting our organs, controlling our body temperature, energy reserve (in case of starvation). For this, the amount of fat required for our body should be decided consciously. So this ratio in our body should be neither more nor less. It should be ideally sized and as necessary. In the report samples created as a result of the analysis, you can find the Reference Values ​​and Their Differences from the Reference Values ​​for Age and Gender for the Oil Ratio (%) and Weight (kg) of the analyzed person.

Fluid Ratio (%) and Weight (kg): Approximately 50 to 70% of the weight of an adult human is comprised of Body Fluid. This rate varies depending on age and gender. In newborns, body fluid, which reaches the highest level and reaches the lowest levels with age, should be monitored well in weight control programs. In the report samples created as a result of the analysis, you can find the Reference Values ​​and Differences from the Reference Values ​​for Age and Gender for the Liquid Ratio (%) and Weight (kg) of the analyzed person.
Total Body Fluid is maintained as Intracellular Fluid (ICW) and Extracellular Fluid (ECW). Particularly, the ratio of Extracellular Fluid (ECW) to Total Fluid is important, and when this ratio exceeds certain values, it can be observed that conditions which are defined as edema or roughly termed water collection occur.
Our studies show that if this ratio is in a normal course between 38 - 43%, and above 45% levels, further investigations may be requested. Edema can occur for different reasons. Stress, fatigue, excessive consumption of alcohol and caffeine, sudden changes in weight, injuries such as crash-falling, long journeys, insomnia, high fever or diseases, etc.… can cause this formation. These formations are transient and can disappear spontaneously over time, or they can become a messenger when they are related to the disease. Therefore, it is important to follow this ratio in the patient-specialist relationship and in terms of health.
The formation of edema as a result of disease may be caused by deterioration of cell structure health. When cell health deteriorates due to aging, illness, etc., the cell membrane begins to rupture, and the fluid within the cell moves out of the cell, increasing the extracellular fluid, thereby enhancing our extracellular fluid / total fluid ratio estimates.

Muscle Weight: The muscles, along with our bones and joints, support our movement structure. It has tasks such as formation of body shape, transport of matter and production of heat. Total Muscle Amount is given in the report generated by the analysis.
Soft Lean Mass; The amount of Soft Muscle Tissue is given in the report generated by the analysis. The difference from Total Muscle Amount reflects the amount of fluid and protein in the muscle.

Skeletal Muscle Mass; Striated muscle group, around the skeleton, providing movement and voluntarily move the muscles.
About 80% of our muscles are liquid. This varies according to age, height, gender, weight, ethnic origin, etc. Fluid loss is experienced in weight control programs during dehydration periods. Therefore, in the first few months of the weight control program, this loss can be seen as a loss of muscle in your reports, but this loss should not be considered as a loss of muscle, because this loss is caused by a loss of protein in the muscle and not in the liquid structure.
Bone Mineral Weight: Bone structure consists of organic matter, liquid and mineral structure, this value can give information about the mineral mass in the bone structure.
Segmental Body Composition Analysis: (For devices that can perform segmental measurements) Right-Left Arms and Legs and Body are mentioned in a total of five regions. Body Fat Ratio (%) and Weight (kg), Lean Body Weight (kg) (Fat Free Mass, Lean Body Mass, Lean Weight, Non-Fat Mass may also be called) and Muscle Weight (kg) helps us to see regionally.
This analysis can be performed especially for regional evaluation, exercise planning and analysis of body balance structure.

Age of Metabolism: BMI, weight, fluid and fat status reference values ​​based on a special algorithmic structure is formed by evaluating the appropriate age refers to this structure.

Basal Metabolism Rate: Kcal and Kjl are expressed in 2 different units of measurement. It is expressed as the amount of energy the body needs in a still-resting state without the inclusion of activity. BMR, RMR, BMR.

BMR / Weight: Basal Metabolism Rate is a very effective parameter to understand. To describe this score, suppose that a male and a female have metabolic rates of 2100 Kcal for Male and 1350 Kcal for Female. It appears that a man's metabolic rate is much higher than a female, but this parameter shows us the real value.

Namely; Men's 98kg and BMR 2100. BMR / Weight = 21.43 Women 49kg and BMR 1350. BMR / Weight = 27.55
Thus, the BMR score per kilogram may actually indicate that the Female Metabolic Rate is considerably higher than that of a male. This score is expected to increase as the weight is lost compared to previous personal analyzes in the weight control program.

Ideal Weight: BMI reference values ​​used to evaluate weight are given as age appropriate and intermittent values. The ideal weight is given as the verilen Ideal Weight Range arak which should be calculated by calculating the lower value and the weight corresponding to the upper value for the BMI of the person concerned. Most Ideal Weight = (lower value + upper value) / 2 calculation is given as the most ideal value.

Obesity Degree: The most ideal distance from the calculated weight is expressed in%. For example, while your Current Weight is 83,4kg, your Ideal Weight Range will be between 59.17kg - 73.96kg.

Your ideal will be given as 66,57kg. Therefore, the Obesity Degree will be 28.10%.
This value can be seen as a surplus value in case of excess weight, and as a negative value if it is missing.

Mineral Amount: In addition to our bones in our skeletal system, there is also mineral structure in hair, hair, teeth, etc. structures. The report gives you the current Mineral Quantity and Ideal Mineral Quantity Reference Values ​​in kg and%.

Protein Amount: The report gives you the current Protein Amount and Ideal Protein Quantity Reference Values ​​in kg and%.

Internal Organs Surrounding Lubrication Rating: This rating includes a numerical classification of 1 - 59 developed in parallel with scientific studies with devices. The value from 1 to 15 is considered to be the normal range, starting from 1, with the most ideal being up to 15. The values ​​above are excluded from the criteria of ideal values ​​and the higher the numerical value, the more it can be seen that the distance from the ideal values.

Body Density: The calculation method Brozek obtains from Body Density studies is used. This value roughly indicates the 1 lt = = kg of the person being analyzed. With very rough description, it can be mentioned that some people with low body density (fatty persons) do not sink easily at sea or may stay easier than sinking on water surface. Therefore, if the body density is due to the muscular body structure, this value can be considered as high or vice versa.

The report gives you the current Body Density and Reference Values.

Muscle Score: An increase in muscle score and comparisons may indicate an increase in muscle mass.

Fluid Score: The increase in fluid score and comparisons may indicate an increase in fluid mass.

Fat Score: An increase in fat score and comparisons may indicate an increase in fat mass.

BMI Score: An increase in BMI score and comparisons may indicate an increase in weight.

BMR Score: An increase in BMR score and comparisons may indicate an increase in Basal Metabolic Rate relative to weight.

Metabolic Age Score: The increase in Metabolic Age Score and comparisons may indicate an increase in weight.

PHASE ANGLE (Phase Angle); It is a marker in terms of cellular health and intactness. There is a high and almost linear relationship between phase angle and cellular structure.
With a low phase angle value, the insufficiency of the cells in energy storage and the signs of structural disturbance are parallel to the permeability of the cell wall. So a low value may be a pointer to us about the deterioration of the cell structure. Since the cell wall has a high lipid structure, this reading will give us an indication of the cell lipid value.
A high phase angle value includes the assumption of a large and dense number of intact, healthy walls with cell mass.
Phase Angle values ​​are between 3 and 10 for adults and normal values ​​are accepted as 6 to 8. Although a high and severe energy storage shortage is mentioned for values ​​below 5, values ​​taken above 8 can be stated as excellent.
It was reported that age, gender and BMI played an important role in the evaluation of phase angle.
The phase angle is directly related to the cell membrane (quantity and function) affecting the reactance. It is not surprising that the phase angle value of individuals with a higher BMI value is also high, since those with higher BMI will have more cell tissue (fat and muscle).
The decrease in reactivity associated with increased age and muscle loss results in increased adipose tissue and body water reduction, and the phase angle decreases.
Higher phase angle values ​​are considered to be indicative of higher cellular membrane integrity and better cell function. The phase angle of men is higher because they have more muscle tissue. Increased muscle and fat cells in the body, that is, increased BMI value also increases the phase angle. However, this relationship is observed in individuals with a BMI of <30 kg / m2, whereas an inverse relationship is observed in obese individuals with BMI> 40 kg / m2.
At the same time, the extracellular / intracellular body water ratio and physical activity status play a role in the phase angle value. In summary, as the muscle ratio increases, the phase angle increases.

RESISTANCE ; is an evaluation value used in electrical engineering, which is the ratio of the electrical potential of a substance to current. A substance with low resistance behavior is considered more favorable than a substance with high resistance. Water is the primary and basic current carrier in the human body. Therefore, a low resistance value indicates a large and high amount of lean body mass. A higher value indicates smaller and lower amounts of lean body mass.
The resistance is helpful in calculating the body of water in the body. The low resistance indicates high electrical wave conduction in the body and consequently a higher fluid mass / structure, ie it is concluded that the fat mass is inversely low.
Briefly, an analysis interpretation can be achieved where the low resistance value in the analysis includes high amounts of oil-free mass and low amounts of oil mass. The high resistance value will be interpreted as the opposite of this judgment.

REACTANCE ; is a type of dimensioning tool for measuring the energy storage ability of the cell. Therefore, the higher reactance value tells us that the body has the ability to store energy more easily, and the lower reactance value indicates that the cell's energy storage ability will be lower. pointer.
Resistance and reactance values ​​alone do not make sense within the evaluation criteria. These evaluations and measurements are intended to determine Phase Angle. Roughly, a number of ingredients are needed to make the cookie (oil, flour, sugar, water ve) and using these ingredients, the cookie is produced as a final product. In other words, cookies are not fat or sugar, they are formed by cooking all the ingredients. Therefore, Phase Angle can be considered as a cookie. Everything else is needed to make the cookie.
Tanita Professional Body Analysis

How does Tanita Bia Technology work?
All Tanita body composition monitors utilize advanced Bioelectrical Impedance Analysis (BIA) technology. When you stand barefoot on a Tanita monitor, the device sends a secure electrical signal from the electrodes. In segmental models, four hand electrodes will provide extra readings for each leg, arm and abdomen.
The electrical signal passes quickly through the water in the hydrated muscle tissue, but provides resistance when it reaches the adipose tissue. This resistance, known as impedance, is measured and entered into scientifically approved Tanita equations to calculate body composition measurements. Depending on the monitor, body composition measurements are given in less than 20 seconds.
People using an electronic medical implant such as a pacemaker should not use the body composition monitor. The electrical signal passing through the body may affect its operation. Pregnant women should only use the weight function, not all other functions are intended for pregnant women.
Tanita's "BIA method and methodology" is comparable to direct and indirect methods and can achieve a high degree of accuracy. Scientific studies made with Tanita are easily accessible on the internet.
E.g; You can easily access the articles published in PublMed.gov (National Institutes of Health) in NCBI (National Center for Biotechnology Information) in the USA or by clicking on the links below via Google Scholar. The articles that you can access here cover all (favorable or unfavorable) articles made with TANITA devices.
The Bio Electrical Impedance Method is a fast, noninvasive and inexpensive method, and we also say that the impedance is measured by the BIA Analyzer by applying low electrical current to the body. However, impedance technology has been renewed day by day and is replaced by an advanced technical analysis called Resistance-Reactance and Phase Angle with different hertz and multiple electric current waves called "multi-frequency".
Multi-frequency system with analyzers can be detailed analysis, accurate results are easier to reach and given appropriate frequencies in the cell inside and outside the cell with the determination of fluid called edema easier to reach the index.

CORRECT DETECTION AND FOLLOW-UP OF OIL RATE IS VERY IMPORTANT ...
Today, there are dozens of devices with different brands that use BIA technology and measure body composition. However, the TANITA brand stands out with its new technology (Resistance, Reactance and Phase Angle) and a wide reference network spread around the world.
Turkey made thousands of sales to the general, when observed in a number of analyzes made by Tanita alone for obesity "reference values" will become.
We know that indirect measurement methods can be achieved by using a parameter or parameters. These methods are scientifically valid as long as they are supported by clinical studies.
You will not get the same result when the Sex and Age Change in TANITA BIA Analysis!

BIA analysis uses impedance in old technologies and Resistance, Reactance and Phase Angle values ​​in new technological devices. These terms are the terms used in electrical science, which are "raw data", while analyzers perform body analysis in the light of these data, "develop devices", and scientific methods they have developed to compute ways to "achieve the right result" equations.
The values ​​that can be measured on BIA analyzers are only these values, Body Composition is derived from these values ​​by equations. The quality difference between the devices is not only their physical strength but also the quality of these equations developed by scientific studies, because as you can see from the links of the above scientific studies, there is a "Scientific structure" behind the TANITA brand.
These equations and all the studies to establish these equations show the real value of the devices.
Q: Are two people of the same height, same age, same sex and weight the same fat percentage?

The image may be misleading;
Figures A and B have the same weight. C appears to be bulky and more oily. However, when the fat ratios of all three were measured, it was seen that B and C had normal fat ratios and A had very high fat values.
Losing weight can also increase fat content;

A and B 's fat ratio before diet, weight and height is equal. Even though equal weight loss is seen over time, B' s fat content of exercise with diet is lower than the value.
Q: Can a woman and a man of the same height, age and weight have the same fat percentage?

Body Composition Models:
There are two models of body composition (Brozek, Grande, Anderson and Keys 1963; Siri 1961):
Fat and Lean Mass.
Lean Mass; waste chemicals include water, muscle (protein) and bone (mineral) tissue.

Body Density:
The researchers found that lean mass density varies with age, gender, ethnicity, obesity and physical activity level (Baumgartner, Heymsfield, Lichtman; Wang and Pierson 1991; Williams et al. 1993).
For example; The average lean mass density of black males and females is higher than 1.10g / cc / standard value due to high mineral and protein capacity (~ 1.106g / cc - ~ 7.3% Lean Mass) (Cote and Adams 1993; Ortiz et all 1992; Wagner and Heyward 2001)
Black people in terms of these differences in lean mass density of fat values ​​are examined when the body fat is low .

In another example, it was found that % Fat was low in football players whose body density was calculated as 1.10 g / cc (Adams, Mottola, Bagnal, Mc Fadden 1982).
Likewise, the Lean Mass density in children is low due to high water content (76%) and low mineral content (5.2% Fat Free Mass) (1.084g / cc = FFB density) (Lohman, Boileau and Slaughter 1984).
In addition, the average lean mass density in elderly men and women was 1.096g / cc due to low mineral values ​​(6.2% lean mass) (Heymsfield et al. 1989).
Therefore, body fat is high in the elderly and children .

In this case, the results are always the same, age and gender independent analysis of the validity of the validity, until this time, the BIA method and related to the scientific studies and the LITERATI CAN BE ISSUED!
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What is Insulin-Growth-Growth Hormone-GH-IGF-1

Insulin is produced in the pancreas and is secreted into the blood and binds to the carrier proteins and transported to the muscle, liver and other tissues. The main action of insulin is to regulate blood glucose levels.

To achieve this, insulin, sugar and carbohydrates, fat and protein has an effect on the structure (Boden et al 1991).
Insulin also affects growth hormone (GH), insulin-like growth factor 1 (IGF-1) and testosterone along with other anabolic hormones to provide an overall increase in anabolic-muscle growth effect.

Growth hormone is important for fitness athletes because it increases protein synthesis and reduces muscle breakdown. Thanks to the growth hormone, it is possible to have more muscle mass.

Essential for Growth Hormone “GH” and Insulin

Excessive fluctuations in insulin levels are not observed due to increased GH (growth hormone) secretion on a high fat low carbohydrate diet administered during the week. The absence of excessive fluctuations in insulin levels may be a sign that the body may be seen more vigorous and lean.

Bodybuilding athletes want to have more muscle mass. High-fat, low-carbohydrate diet will increase the growth hormone secretion in bodybuilding athletes.

With the increase of growth hormone, GH, muscle mass also increases. It is also useful to know that an important part of the high-fat diet consists of useful-unsaturated fats.

Growth Hormone-IGF-1 to Increase Fat Burning

GH, growth hormone, fitness athletes to have more muscle mass is a very good stimulus for the environment. Growth hormone stimulates cells to increase the burning of body fat and limit the accumulation of fats in order to use fats in the body instead of sugar.

Growth hormone, a polypeptide ept multiple amino acids ”, is produced by the anterior pituitary (anterior pituitary).

Some of the effects of GH on human metabolism include stimulation of lipolyses-fat burning and fat oxidation of support for protein protection. These stimulations prevent certain protein-muscle loss situations.

Growth hormone in cases of muscle loss occurs, using fats instead of protein as a support, instead of muscle, fat can be burned. (Sjögren et al 2007).

Growth Hormone-GH to Prevent Muscle Loss

GH-growth hormone acts almost like a lık hunger ”hormone. When our body is in danger, attack or stressful state, growth hormone initiates activity to alleviate the need for stress and increased energy, while at the same time activating the body's energy reserves to maintain basic muscle mass.

Similarly, growth hormone levels increase in training loadings. Especially in bodybuilding and fitness athletes, there is an increase in the level of growth hormone. In this way, fitness athletes can build more muscles.

GH is an important hormone for athletes who want to build more muscle and have a lean athletic physique. As research has shown, growth hormone offers significant benefits for those who want to burn fat, build more muscle .


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