Running with nylon all you have to know !!!

Hello everybody !

In this article ill be talking about one of the most rediculous myths “losing weight faster when you run with nylon on your stomach”
WHAT THE F*CK !?? Where did this bullsh*t come from ?!? 
Listen guys.. I’ll tell you how it is and please read this and don’t ever listen to the guy who told you something good about nylon running.

Okay.. First 
If you want to lose weight you need to burn more calories than you’re getting. For example if you  get 2000kcal today and you burn 2500kcal you’ll start to lose weight. Thats how easy it is.

Second 
THERE IS NO SUCH THING AS SPOT FAT REMOVAL ! You CANNOT tell your body where to remove the fat from. Our bodies are clever enough and they know where the fat should be removed. And here comes the biggest surprise (not at all..) The fat from the lowerbelly and the love handles will get away THE LAST. First you’ll drop fat from your arms, legs, chest and at last from your belly. So don’t get dissapointed, please. Thats how it is.

At last 
If you’re about to say something like “Fuck you Kristiyan ! I’ve been running with nylon for 10 minutes and it was full of sweat, you don’t know a damn about working out !” Ey ey ey.. calm down ! You can stay with this nylon for 10 minutes reading this article again and again and you’ll see that it will be “full of sweat” but sorry my friend. Its not sweat, its just WATER. You’re getting dehidrated and that has nothing familar with losing weight and burning calories ! So.. thats enough from me. I hope that this article will open the eyes of many people. If you’ve got anything to say – push a comment from the form bellow.

Brachialis – what is it and how to train it ?

Hello everybody !

I decided to write this article in order to meet you with a muscle that you might not assume that exists in your body. This muscle is called brachialis and its located under your biceps.

What is brachialis ? 
Brachialis is a small muscle located under your biceps. Even though its role is quite big. Brachialis helps biceps alot and training it correctly can lead to significant strenght gains.

How often and how to work it out ? 
You can do 2 to 3 sets of 10-12 reps in your biceps workout, focusing the brachialis. The exercise that hits brachialis most is called “Hammer curls”.

How to do hammer curls ?
Get 2 dumbells, stand up, put your thumbs facing the sky and start curling. Don’t swing, jump and so on ! Clean form !!! Don’t move your elbows !!! Thats all I had to share about brachialis. I hope you’ll like this article and feel free to put a comment bellow.

Lose weight with the After Burn effect

In this article ill talk about the “After burn effect”. As you might guess from its name, its an effect of burning calories after finishing some physical activity. This effect can be really helpful to anybody who wants to lose weight or get ripped. The after burn effect is caused by cardio exercises. That means – swiming, running, jumping and so on !

Lets go on and clear up this topic
A group of scientists made alot of experiments and found that when we’re doing cardio our body burns alot more calories than we’re expecting. Thats because cardio exercises lead to metabolism rate increase. In other words – our bodies burn calories for hours after we finish our cardio session. Here is an interesting chart. 20 mins running burns 230 calories  | +70 additional calories will be burnt because of the AB effect. 35 mins running burns 400 calories |+460 additional calories will be burnt because of the AB effect. 50 mins of running burns 570 calories | +580 additional calories will be burned after the running because of the AB effect. As you can notice, the longer our cardio session lasts, the more calories are burnt by the AB effect. I hope that this article was interesting to you. Feel free to put a comment bellow.

What you need to know if you’re about to start working out

What do you need to know about working out when you are just starting. Meet with the basics of bodybuilding The 7 things you need to know before beginning your bodybuilding lifestyle!!

1. Expectations 
You need to know that anyone can change , but this requires alot of time, dedication and consistency. Nothing will happend for a week, or a month for that matter. You can expect visible changes in your body after at least 6 months of hard working out and proper nutrition. The most common mistake wich beginners make is starting the run for the body of their dreams , and they want it fast…they want it really fast!…this , is a big mistake, wich can lead to injury or overtraining, wich will actually hinder your progress thus what you are doing will be exactly the opposite of ‘fast’ . just take it 1 month at a time.

2. Consistency
As you know , to reach anything in any point of life you need to be consistent. If you stop – all the work and effort you have put into your goal will go to hell.

3. Cardio
You MUST have cardio workouts included into your training regime/program. If you think that only 60 minutes of weightlifting will do it – you are wrong. (that is if you want to lean out and get a 6 pack). Cardio workouts will help you cut down your bodyfat, that will help you show your new muscle gains , wich were achieved by lifting weights and proper nutrition. Everything is chained , and you musn’t miss the one or the other.

4. During workout
Its EXTREMELY important to have focuss during your workout. Be really focused into everything, do the exercises right and use GOOD form. Bad form is acceptable only at the end of your set when you just want to squeeze out 1 or 2 more reps.

5. REST
Resting is the period in wich the muscles recooperate and grow. A good rest is considered taking at least 8 hours of sleep at night, and your protein intake being twice your bodyweight in grams. Wich means if you are 70 kilograms, your protein intake should be around 130-140 grams. But as with everything, protein intake for everybody is different. Some people have had big muscle gains with relatively low protein existence in their diets, while some others go by the traditional 1.5-2 grams per kilo of bodyweight. Its up to you. Experiment!

6. Eating 
To get a fit and muscular body, eating is critical and mistakes can cost you alot. The muscles need protein, wich rebuilds them after you’ve tore down those muscle fibers at the gym, carbs wich provide your body with energy, and fats wich regulate your body temperature , storing energy, keeping your skin healthy etc.

7. Water 
Water is extremely important. Drink it all the time. Before/after and during your workout! As we know, water makes up to 70% of our body, so you can imagine how important it is to you. It is also proven that dehydrated muscles loose up to 20% of their strenght and durability. I think those are the basics of bodybuilding wich every beginner should know, before beginning their new…STRONG lifestyle!

Everything about cardio workouts !

All about cardio workouts In this article you’re going to learn why it’s necessary cardio workouts to be present in your training program and also which type of cardio workout is best for you.

What is cardio workout 
The word cardio has its origin in English and is an abbreviation for Cardiovascular exercise. It is enhancement of heart activity for a certain period of time and is more important for your health than weightlifting.

Why should we do cardio workouts? 
There are several reasons: 1.To remove your fats and look better. You want six pack abs? The only way to achieve them is to clean up subcutaneous fat. 2.It’s proved that cardio improves your mood and decreases depression. 3.Another scientifically proved fact is that cardio workouts lessen brain fatigue with up to 65%. 4.To live a healthier live. Because losing only a few per cent subcutaneous fats make you look much more “ripped”.

Cardio workouts “burn” muscle mass? – FALSE.
Many people insist on the wrong opinion that cardio workouts do “burn out” muscle mass – give me a break! Loss of muscle mass is due only to wrongly structured feeding regime and protein insufficiency in your diet.So, if you consider doing with two apples all day long and jogging a 5 km distance in order to do a “clean up” – you’d better make up your mind! Types of cardio: there are different types of cardio workouts and it’s not of high importance which one you’ll choose. What matters is to do it at least 4 times a week. They are divided basically into two types:

1) Slow paced and balanced cardio. 
That includes walking and jogging.Its duration varies between 45 and 60 minutes with a slow and steady unchangeable tempo. During this type of training joints are minimally stressed and that’s the exact reason why it’s appropriate to be practiced by overweight people .

2) High intensity cardio 
This type of cardio burns out much more calories in comparison with slow paced jogging/ walking. It’s duration is between 20 and 30 minutes, but the joint impact is much higher. So what exactly should I choose? Here I’m going to present you a few alternative ways for cardio training: Bike. Biking is a great way both for indoor and outdoor cardio workouts ! Averagely for 30 minutes it burns out between 250 and 500 kcal, depending certainly on biking intensity. Swimming – Swimming also can be a killer cardio workout. It exercises the entire body and it can burn out up to 400 kcal in 30 minutes. If you have the opportunity to include swimming into your weekly schedule – it’s a must do! Rope jumping – Rope jumping is another awesome way to do a cardio workout. I myself am a great fan of. Just like swimming, it exercises the entire body. Furthermore it’s an interesting fact that a 70-kg male can burn out up to 14 kcal per minute jumping! (Well, it’s true… it requires a bit of practice until you learn how to jump, but after 1-2 days of training you are going to make it! ) Running – Running is still the most popular cardio method. Depending on its intensity it can burn out about 300-400 kcal per 30 minutes. Walking – The least intensive type of cardio, but nevertheless for 30 minutes you can burn out up to 180 kcal! That was all about cardio workouts from me. I hope you find this article useful.

Rest – Weekly and annual

I suppose you have heard the phrase “your muscles grow while they’re relaxing” – this is entirely true, so this article will talk about rest – when and how to have it.

Weekly rest 
After training hard one or 2 days at most, it’s a must to have a whole rest day. This is the day on which muscles will fully recover and become stronger. It’s best to have strength workouts 4 times a week.

Annual rest 
Once you have trained regularly 4-5 months so far, again you should consider having some rest. It should be about 5-10 days, during which the body will recover from everyday exertions in the last few months. I know that once you get used to everyday training, it’s difficult to idle for a few days, but it’s necessary if you want better results. Take a break from training, but keep on sticking to good eating habits. There is no need in those 5-10 days that are intended for rest, to become a regular customer of McDonald’s.

Tips for hardgainers

You do your best to gain weight, but the scale is always showing the same ? 

This article is exactly for you. How to gain muscle mass :

About nutrition:
 If you want to gain weight you must eat more! If you are not getting enough calories, there is no way to gain even and single gram! Increase the amount of food little by little, eat each day a little more than the previous one, until you reach the level you think food is enough. After you have obtained this level keep it for some time and see how your results go by. If you do not start putting up weight, increase food intake! However, by saying eat more I do not mean to swallow everything that is edible! Try to eat quality food and emphasize mainly on protein.

About training:
Change your workout. Set a little heavier weight and do fewer reps (of course, you should perform the exercise correctly!). Also, if you do cardio you can limit it for a while as it burns out part of the calories needed to gain weight. Well, that was my advice. Let’s hope they’ve been of use for you!!!