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Thursday, September 17, 2020

7 Best Nutrition Tips for Athletes

Food is the fuel that helps athletes perform their best. Without it, endurance, strength and overall performance will be down. If you want to get the most out of your workouts and athletic capabilities, your diet should be a top priority in your fitness efforts.

 

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In order to perform your best at game time, your body needs the right nutrition. Here are some tips from to help maximize your athletic performance and avoid injury.

 The seven key components to your contest preparation are weight training, protein, cardio, calories, carbs, fats, and supplements. The only 2 things that will remain primarily consistent is your protein intake and your weight training.

 Weight Training
 –Typically stays consistent throughout you training. Small adjustments will be implemented toward the last stages of your preparation.

 Protein
 – Typically stays consistent throughout your training. There may be some slight modifications at the end of your preparation to help achieve that shredded look.

 Cardio
 – Should be used as a tool, not a crutch. We are not advocates of doing 2-3 hours a day of cardio. We try to stimulate your metabolism and get you as lean as possible through your diet and use cardio as only a small part of the training.

 Calories
 – Should be kept as high as possible to help keep you full, mentally alert, and energized for training. Calories will be adjusted as necessary.

  Carbs
 – Carbs, Carbs, Carbs, Carbs! Everybody love carbs! But not everyone can eat them… Carbs can be a necessary tool for keeping muscles pumped, keeping glycogen levels high, helping with mental alertness and getting you through those hard workouts. The key to carbs is finding and balancing the ones that work best with your body

Fats
 – Like carbs, fats play a significant role in your physique. Some fats are good and some fats can destroy your body shape.

Suppliments
 – There are plenty of supplements out there on the market.

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Monday, September 7, 2020

Top 8 Best Fat Burning Exercises - Workouts Easy

If you're looking to shed some unwanted pounds, take a look at 10 of the best fat burning exercises which (when combined with a healthy diet) will help you to achieve the body of your dreams.

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Interval training
One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.

 Cross Country Skiing
Cross-country ski machines have a very high calorie and fat burning potential and is a non-impact exercise. Unlike other exercise machines, using a cross country ski machine requires skill and coordination.

 Rowing Machine
 Rowing is regarded to be the most complete exercise because it works all of the body’s major muscle groups such as the legs, buttocks, back, abdominals and arms. It is a safe and non-impact activity but is not recommended if you have low back problems. Generally, rowing is an excellent exercise for burning fat, endurance and strength conditioning workout; however, it is very exhausting and difficult to sustain for long periods.

Train with kettlebells
Introducing weights such as kettlebells into your workouts is another excellent way to see fat burning results. Training with kettlebells helps you to tone up your problem areas and therefore burn fat (as the more muscle mass a person has, the more calories they burn.) The aerobic nature of kettlebell exercises also helps to blast fat by raising your heart rate. Many gyms offer kettlercise classes or alternatively you could follow along at home with an online tutorial.

The plank
Alongside being a great core exercise, the plank also causes your body use calories, therefore making it a great exercise to burn fat. To increase the difficulty of the exercise, you can also extend your body from the plank position into the press up position and extend one arm out in front of you. Then repeat with the opposite hand, return to the plank position and complete the sequence again. To fully master the plank, try out our Virtual Plank Challenge.
 

 Stationary Recumbent Bicycle
Recumbent bicycling has all the advantages of upright cycling but is more comfortable than the upright version because the lower back is supported. The ergonomically designed seat makes recumbent cycling perfect for people who have lower back problems or are overweight. It also provides a good work out for the gluteal and hamstring muscles since you push the pedals forward instead of up and down.

High knees
A simple but effective fat burning exercise is high knees. Remember when carrying out the exercise to bring your knees up as high as you can towards your chest and keep your back straight, swinging your arms to stay balanced. This exercise will soon get your heart racing which is essential for burning fat.

 Walking
 Walking is highly recommended for the sedentary or overweight individual as a basic exercise to induce fat and weight loss. It is considered as a low to moderate exercise and should be done briskly and continuously for at least 30 minutes in order to achieve successful fat and weight loss.
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