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In order to get rid of the big belly, many of us begin perform press exercise. Long, hard and unsuccessfully. Why? Because targeted exercises for this group of muscles only strengthen and increase abs but no more … And all your efforts may remain unnoticed under a layer of fat, which is densely settled there. If you want your abs to be well defined, be prepared for hard work. After all, you need to get rid of excess fat but without diet and aerobic load it will be hard to achieve your goal.

Understand that the best exercise for all does not exist. We are different: we have different genetics and anthropology, we feel in different way load of the same exercise, so you need to listen to yourself and choose the exercise that works best for you. There are a lot of options: it is different crunches and leg raises that are performed as with weight or not. It is believed that the rise of body load the upper press, and leg lift – lower one. But this division is quite arbitrary, since the rectus abdominis is one. read more »

A tragic story is sending shocks throughout the industry! Nobody knows exactly how this has happened yet, but unconfirmed reports are that Nasser El Sonbaty has passed away at the age of 47. According to IFBB Pro Shawn Ray, the word on the street is that Nasser had kidney failure from kidney infection. Rest in Peace.

IFBB Pro League Contest History

• 1990 Grand Prix Finland, 8th
• 1990 Grand Prix France, 7th read more »

Did you know that the appetite – it is one of the best indicators of productivity of your training. If at the end of training, you are ready to swallow an elephant, everything is going to plan. But if you have no appetite, then probably you didn’t work enough or poorly recovered. After a good workout, your appetite may last for two or three days. Try to explain this to your relatives, who surprised and wary watch over how much you eat.

Unfortunately, not enough intensive and effective training does not increase appetite, it remains at the same level, or even begins to melt with your muscles. If growth and constant progress is important to you , do not let the state of hunger, because then the body begins to feed on itself and all your efforts will be in vain. Be sure to follow the rules of nutrition before and after training. read more »

Does it ever exist, that like you eat right, and the soul is restless. Some constant discomfort is felt … Maybe you’re just too fixated on healthy eating? By the way, there is even a special term: orthorexia – the desire for proper nutrition, transforming into a very real obsession.

Orthorexic people know all about calories, food composition and glycemic index. They reject the simple carbohydrates and animal fats. Their handbook is a guide to nutrition. In stores they thoroughly study the composition of the product on the label. It is strange, isn’t it?

Honestly answer the following questions:

1. Do you pay attention to the composition of the product, but not to its taste

2. You set more stringent limits of your diet, taking out more and more harmful products

3. If you refuse the offer to eat anything that is not useful at all in your mind, you feel proud

4. Your favorite foods are forbidden, because they do not correspond to the concepts of healthy eating read more »

Well defined abs is the dream of many. And the harder it is to achieve, the more it wants. Abs fascinates, attracts attention and is a matter of pride. Yes, there are people who do not need to exert much effort to show off their cubes on the beach, but in most cases it is a long and laborious work.

Let’s dispel the myths that can prevent you from achieving the goal:

1. Number of packs = number of muscles
Rectus abdominis – that is the muscle that it is divided into packs with horizontal and vertical tendons. The amount and form of packs is determined by genetics, and to change anything hardly anyone can.

2. Many reps = perfect abs
In fact, it is not true. If you do many reps, then, after reducing the percentage of body fat, you will just see a flat abdomen. But for the packs to become packs you need to work with additional weight performing 8-12 reps, the situation is the same as with other muscles.

3. Daily workouts = well defined abs
Abdominal muscles are the same as all other muscles. And they also needs time to recover. You have to work intensively on the abdominal muscles to three times a week. read more »

The following set of exercises will help you get rid of the hated cellulite, as well as strengthen the muscles of the arms and legs, to reduce hips and waist. Perform this exercise program at least three times a week for at least two months, and your efforts will be visible to all others. Actually, only weight training help at the same time to lose some weight and strengthen muscles

Training

Each workout should begin with a little warm-up to warm up the muscles and prepare them for work. Run around a little, jump or dance in the fiery rhythms about 3-5 minutes. This will be enough to put in order the pulse and tune to the working wave.

For that you need two dumbbells (2-5kg), patience, perseverance and a good mood. Training lasts about 40 minutes, rest between sets should not exceed 30 seconds, all of the exercises should be performed with full concentration until you feel tiredness in the muscles.

Hamstrings

1. Take a prone position, bend your knees and lift your buttocks up. Make multiple passes.

2. Get on your knees and keeping hands on the chair, make swings up (back) with one leg, then with other. Relax. Make multiple passes.

Muscles of the front of the thigh

Stand up straight holding with one hand on the back of a chair, lift straight leg forward. Then repeat with the other leg. Relax. Make multiple passes.

Thighs, press, leg read more »

There are several rules that should be followed in order to make safe injection. It’s about the intramuscular injections, the most popular places for them are buttock, thigh and deltas. During the injection needle must enter as deeply as possible without hurting either the nerve or blood vessel.

1. Remember about hygiene. Wash your hands before starting the procedure.

2. Clean with cotton wool soaked in alcohol top of the bottle to make sure that it is sterile.

3. Use only new syringe, firmly attach a new needle on it, remove the case and insert into the bottle or vial.

4. Turn the bottle upside down and slowly start to fill liquid. The number must be a little more required.

read more »

U.S. researchers examined the bodybuilders who use steroids. The aim was to find out how things are with the composition of the blood. At the same time, scientists expected to find in the blood any abnormalities associated with the typical bodybuilding diet. Actual experiment consisted in the fact that three days, scientists recorded the daily menu of athletes and made blood tests. On average, athletes take daily from 25 to 250 mg of steroids (in the form of pills or injections). What about diet, it was typical to that season: 49% of daily calories bodybuilders received from carbohydrates, 22% – from the protein (about 2.7 grams per kg) and 29% – from fat (cholesterol above the recommended norm to 2.8 times). In addition, the athletes took from 100% to 600% of the recommended daily doses of vitamins and minerals.

Strangely enough, but the composition of the blood of athletes remained within normal limits. And only some of the indicators (eg, the proportion of good cholesterol in the total cholesterol) deviated from the normal range … in a positive way.

See … All this, of course, does not mean that steroids can be taken without risk to health. If bodybuilders are genetically predisposed to heart disease, even a small increase of cholesterol can cause thrombophlebitis, heart attack, etc. On the other hand, the diet overloaded with carbohydrates and proteins, as well as vitamins and minerals, did not affect blood, the same as steroids. According to doctors, it should be quite the opposite. read more »

Anabolic steroids are used by many, what could be frank. But, it is very common that athletes being at eighth cycle didn’t get results yet. The thing is that the use of steroids requires certain knowledge and skills. Otherwise, in the final result, you can easily watch a full bouquet of side effects, which could be easily avoided with the right approach to cycle. Before you start using steroids, Goldenmuscles.com recommend, to analyze whether you have enough money, time and desire to carry out the goal. Let’s look at the most popular mistakes that “knock you from the correct course.”
Exceeding the dose
More doesn’t mean better. Remember this golden rule. Your body can take only certain doses of synthetic steroids (anabolic steroids). Oversupply of steroids will be transformed into estrogen. A liver and kidneys will function in extreme mode, which can cause adverse effects.
Meager diet
Effects of steroids can be expected only if your diet is high calorie and includes a large amount of protein. Otherwise, the effect of anabolic steroids will be reduced, and the number of side effects – increased. Remember that a balanced diet is a competent combination of proteins, fats and carbohydrates. This is one of the most important elements of your cycle and unconditional key to success.
Insufficiently intensive training
The main condition of training when using anabolic steroids is increased intensity. You should always provoke the catabolic process in which steroids are the most active. Constantly progress in your training, increase the intensity of the work and use the maximum weight – and then anabolic steroids will have on your muscles full impact. read more »

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