The genetic

Genetically speaking, there are three different body types: mesomorph, endomorph and ectomorph. You are actually a mixture of these three physical types, but there is always the predominant one in particular. Your body type "main" will be one in which you'll identify. So let's see what your body type:

1 - Mesomorphic

Are those better endowed genetically speaking they are more predisposed to have more muscle gains. Usually has a more athletic and healed, good posture and are symmetric. Mesomorphs are known to gain muscle mass much more rapidly than most people and likewise can quickly lose fat by following a proper diet. For bodybuilders and fitness fanatics this is excellent news!

Training Tips for the Mesomorph:
The best weight training for the mesomorph is that with very heavy loads and done explosively (very hard and very intensely). Super sets, Drop Sets, Negatives Series and other advanced techniques and training are very useful for mesomorph who will provide excellent gains in muscle mass. But it is very important to always rest and interim training to avoid overtraining at all costs.
Cardiovascular workouts should be done 2-3 times a week for about 20-30 minutes per session. The intensity should be moderate to high goals for fat burning. If you identified with the mesomorph body type is very important not to exceed the cardiovascular exercises because they can cause you to lose lean muscle if done for too long and / or too often.

Diet Tips for the Mesomorph:
Protein is the key to mesomorphs! Look for high quality protein intake throughout the day with a moderate amount of carbohydrate (preferably those with a low glycemic ocean) and fats. The mesomorph should avoid variations in weight to win / retain muscle mass. Adopting a nutritious diet and avoiding foods with little nutritional value appetite and energy levels will remain stable providing satiety and preventing the desire to eat crap like candy, sweets, etc.

2 - Endomorph

People with this body type are generally more predisposed to an increased accumulation of fats. Known to have a less defined, it is harder for them to get a fit body through exercise and diet. The good news is that the bone structure of endomorphs is broad and strong. This can be an advantage in their effort to gain muscle mass.

Training Tips for Endomorph:
When choosing a type of training, endomorph should focus on increasing your metabolism. Circuit Training, Supersets, composed Series and other techniques are very positive. It is not recommended to use very heavy loads that will limit the number of repetitions to be made. The range between 10-15 repetitions is ideal for endomorphs. It is indicated little rest time between sets of exercises to stay within your target heart rate zone.
Since the endomorph is known for its tendency to accumulate body fat, cardiovascular training should be done regularly. If you identified with endomorph body type to know that the use of heart monitors is very useful in your exercise routine.
They will allow you to keep exercising within your target heart rate zone for maximum fat loss. To find your target heart rate zone, decrease your age from 220 and multiply the result by the percentage determined to achieve their goals. If you want to know more about the target heart rate zones read the article "Heart Rate Monitors: Let your heart guide your workouts!"

Diet Tips for Endomorph:
All we need to do frequent and smaller meals of the day to just beyond the main we are already accustomed to doing (breakfast, lunch and dinner). This rule is not an exception for endomorphs! Quite the contrary, they are the major beneficiaries of this as we know that smaller, more frequent meals increases metabolism and keeps energy levels more stable. Be sure to eat at least 5-6 meals a dia.MRP (Meal Replacements) and protein bars will help you out by practicality and the nutritional quality, especially in smaller meals between meals.
There are excellent Fat Burners (fat burners) on the market that can help you do away with unwanted fat. Products like "Thermoburn" and "Fatloss" Arnold of Nutrition, "Fat Burners (Easy to Swallow)" Universal Labs and other products such as "Ripped Thermogenic" the Nutrilatina, which has in its formula green tea, feeling the moment, can be a great alternative so that you can lose fat faster.

3 - Ectomorph

Hard to gain weight! Legs and big arms, small percentage of body fat and a few muscles. These are the Ectomorphs. While some women would not see any problem in having these characteristics, men generally have a different view.

Training Tips for Ectomorph:
If you are an Ectomorph probably its greatest benefit will be achieved with very heavy loads in training with weights. You'll want to stimulate your muscles very hard to get the answer you want in terms of muscle gains. Exercises using barbells and dumbbells are great for achieving that goal. They allow you to use the entire range of motion and are generally more familiar to the body than those made on the machines.
Take a good rest between sets (2-3 min) so you replace it with their levels of ATP and has forces for a new series of heavy exercise. Malhar very heavy demands on your body and so you will need enough rest between training sessions.
The ectomorphs generally have a very fast metabolism and burning calories is very intense. Therefore do not worry about cardio for now. Unless you do cardiovascular activities for personal reasons, you should initially focus on gaining lean muscle mass through weight training.

Diet Tips for Ectomorph:
Remember that your diet is responsible for at least 70-75% of the whole outcome of your training. That way even if you're naturally skinny you need to eat foods often high quality nutritional, healthy and complete. Always take multivitamins and minerals.
There are other supplements that can help you a lot, including amino acids, protein shakes and mainly among which the calorie is recommended line of Mega-Gym Nutrilatina that was specially developed to help Ectomorphs gain muscle mass.

Abdominals circuit

Abs are indeed made in the kitchen, but the proper ingredients include exercises. A dash of good DNA can help, too, but only training builds the 6-pack that a clean diet can reveal.

Light crunches and side bends help, but they're only spices. The meat of this "ab recipe" needs to be serious training moves, many of which are almost criminally obscure in this age of ab gadgets.

The advantages of these exercises go beyond aesthetics though. Abdominal training is vital to maintaining a healthy spine and hips, and it's also essential in a functional sense. Like a baseball team's defense, you're only as strong as you are up the middle.

Add these moves to your abdominal arsenal, and you'll be amazed by what a real 6-pack - yours - looks like.

1/

The "Power Wheel"

Most have seen the $5 ab wheel you hold with your hands, but I have never seen anyone actually use the version that straps to the feet.

Don't have a Power Wheel? That's no problem; just use some rollerblades to do the same thing!

The Movement

While seated, strap your feet to the power wheel (or to your roller blades). Turn over into a plank position, supporting your weight on your hands and feet (via the wheel).

Maintaining good posture, pull your feet toward your hands.

Attempt to keep your knees straight, raising your hips to draw your feet forward. Pause, and then slowly roll out to the starting position.

An alternative method is to treat the movement as a reverse crunch by not raising your hips, drawing your knees toward your chest.

2/

Dragon Flags

This is the hardest ab movement you can do. No wonder Bruce Lee loved it. For amazing core strength and the ability to upside-down-kick someone in the face, enter the Dragon Flags.

The Movement

Lay flat on your back in a spot where you can reach back to grab something that anchors you. Keeping your torso rigid, raise your legs and hips up until you're on your shoulder blades, feet pointing straight up.

This will be your starting position. Lower your legs until they are 6-to-12 inches from the floor, ensuring your hips stay off the floor. Pause, and return to the starting position.

3/

Dumbbell Farmer's Walk

I am an "anti" kind of guy. I think "core" training is better trained by anti-extension or anti-rotation than by crunch-like movements.

In this exercise, take a heavy dumbbell in one hand and walk for a time or distance for some functional training.

The Movement

Take a dumbbell or other heavy object in one hand.

Stand as straight as you can, begin walking, and hold the weight on one side. Turn around and come back.

4/

Dead Bugs

I'll be the first to admit this one doesn't look like much to the uninitiated, but it serves its purpose well, especially for those with problems in the hips and back.

Done properly, it's difficult to perform for any duration and enhances control of the pelvic girdle.

The Movement

Begin by lying on your back, knees up and bent to 90 degrees. Extend your arms straight overhead and hold this position for a moment; make sure your abs are tight and your back isn't arching off the floor.

Slowly lower your right arm and left leg toward the floor while keeping your lower back in touch with the floor. Bring your right arm and left leg back up, and then lower your left arm and right leg to the floor.

Continue lowering opposite arms and legs for a total of 10 reps. Don't compensate by moving your pelvis. If it's easy, you're cheating.

5/

Ball Crawl

If you thought we were done with planking movements, think again, sucka. The ball crawl adds a dynamic twist to the static plank, which may be too easy for advanced trainees.

I first learned this movement in Jiu Jitsu. Any of you grapplers will see its carryover into the sport.

The Movement

Assume a plank position with your forearms resting on a ball. Don't let your hips sag or stick up.

Begin the movement by moving one elbow directly forward, then take a short step with the opposite leg to bring you back to the starting position.

Alternate the elbow/leg combination to progressively walk/roll the ball forward.

6/

Frog Crunches/Sit-up

A big problem with traditional sit-ups is that they affect the hip flexors more than they work the abs. However, doing it froggy-style takes the hip flexor out of it.

Combining that with the limited range of motion makes this a friendly alternative to the archaic crunch.

The Movement

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you. Bend at the knees and place your outer thighs by the floor (or mat); you make the soles of your feet touch each other.

Now try pushing both soles and bringing them up as near to your hips as possible while you keep the outer thighs on the floor (or at least almost touching it).

Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Exhale and keep your lower back to the floor while curling your torso.

This will be like performing the first 1/4 movement of a sit-up. Hold at the top position for one second. As you inhale, slowly lower back to the starting position

How to perform a bulking diet

Bulking Diet - As stated in the blog, this diet aims to significantly increase muscle mass.
The first step to build a bulk diet is to calculate the amount of calories that you spend a day, because the basic principle of this first step is to eat more calories than you spend.
To make this calculation, one must know the basal metabolic rate and follow the following formula:

If you tend to be thin: multiply your current weight in pounds by 37;
If you tend to be fat: multiply your current weight in pounds by 29;
If you tend to have an athletic body: multiply your current weight in pounds by 33.

The value found corresponds roughly to the amount of calories that you spend, considering that the goal is to gain mass, this value acrecenta up 500 to 1,000 calories per day, increasing, when the first results are noticed.
In the bulk phase is important to make an intake of 2 to 3 grams of protein per kilogram of body weight, once the proteins are one of the essential nutrients for muscle growth. Among the foods that are good sources of protein that stage are eggs, milk, chicken breast, lean cuts of meat, fish, soy and yogurt. Supplements like Whey protein, albumin, casein and soluble collagen are also recommended at this stage.
Fat is also important at this stage, mainly unsaturated, of vegetable origin. The fat intake should be proportional to the weight, so for each pound of weight is advisable intake 1 gram of fat. Among the foods that are good sources of fat include: flaxseed oil, canola oil, olive oil, nuts, walnuts, coconut oil.
To achieve the amount of calories necessary to complete diet with carbohydrates. Remember that one gram of protein worth four calories and one gram of fat is worth nine calories to know how much we eat carbohydrates you eat each day, divide the amount of calories calculated total by four. Among the main sources of carbohydrates of low glycemic index are: sweet potato, yam, cassava, wheat pasta, brown rice and whole wheat bread.

Como realizar a dieta bulking

DIETA BULKING - Como já foi dito no blog, esta dieta tem como objetivo aumentar significativamente a massa muscular.
O primeiro passo para montar uma dieta bulk é calcular a quantidade de calorias que se gasta por dia, pois o princípio básico nesta primeira etapa é  comer mais calorias do que aquelas que se gasta.
Para fazer esse cálculo, deve-se conhecer a taxa de metabolismo basal e seguir a seguinte fórmula:

1. Se você tem tendência a ser magro: multiplique seu peso atual, em quilos, por 37; 
2. Se você tem tendência a ser gordo: multiplique seu peso atual, em quilos, por 29;
3. Se você tem tendência a ter um corpo atlético: multiplique seu peso atual, em quilos, por 33.

O valor encontrado corresponde aproximadamente à quantidade de calorias que se gasta, tendo em vista que o objetivo é ganhar massa, a esse valor acrecenta-se de 500 até 1.000 calorias por dia, aumentando, sempre que os primeiros resultados forem notados.
Na fase de bulk é importância fazer uma ingestão de  2 a 3 gramas de proteínas  por cada quilo de peso corporal, uma vez que as proteínas são um dos macronutrientes essenciais para o crescimento dos músculos. Entre os alimentos que são boas fontes proteicas nessa fase estão os ovos, leite, peito de frango, cortes magros de carne, peixe, soja e iogurte natural. Suplementos como a Whey protein, Albumina, Caseína e o Colágeno hidrossolúvel  também são recomendados nessa fase.
A gordura também é importante nesta fase, principalmente as não saturadas, de origem vegetal. O consumo de gordura deve ser proporcional ao peso, assim, para cada quilo de peso é aconselhavel a ingestão 1 grama de gordura. Entre os alimentos que são boas fontes de gordura, estão: óleo de linhaça, óleo de canola, azeite de oliva, castanhas, nozes, óleo de coco.
Para alcançar a quantidade de calorias necessária, completa-se a dieta com hidratos de carbono. Lembrando que um grama de proteína vale quatro calorias e uma grama de gordura vale nove calorias, para saber quanto devemos ingerir de hidratos de carbono que ingerir por dia, divide o valor de calorias total calculado por quatro. Entre as principais fontes de hidratos de carbono de baixo índice glicémico estão: batata-doce, inhame, mandioca, macarrão integral, arroz integral e pão integral.


Exemplo de uma dieta bulking:

Refeição # 1 (logo ao acordar) (05:00 - 06:00)
1 ovo inteiro + 5 claras + 50gr de aveia em flocos (adoçantes e canela a gosto)
Misturar os ingredientes e aquecer no microondas por 4 min.

Refeição # 2 (8:00 - 9:00)
30gr de caseína ou albumina batido em água 2 fatias de pão integral light com 1 ovo inteiro + 2 claras (mexidas/omelete)

Refeição # 3 (11:00) 
30gr de caseína ou albumina batido com água 1 colher de sopa de óleo de coco

Refeição # 4 (13:00 - 14:00)
80gr de batata doce cozida/assada 200gr de frango ou peixe branco (tilápia, badejo, cação, merluza ou salmão) 40gr de brocolos.

Refeição # 5 (16:00 - 17:00)
30gr de caseína ou albumina batido com água 50gr de abacate (pode bater com a caseína/albumina)

Refeição # 6 (18:00 - 19:00)
150 gr de peito de frango - grelhado/cozido/assado/desfiado 50gr de batata doce cozida/assada


Refeição # 7 (21:00 - 22:00)
150gr de peito de frango ou peixe branco - grelhado/cozido/assado/desfiado40gr de batata doce cozida/assada 40gr de brocolos.

Refeição # 8 (24:00 - 01:00)
30gr de caseína ou albumina batido com água 1 colher de sopa de óleo de coco

PÓS-TREINO: 50gr Whey Protein.


Recomendações gerais:
* Manter a ingestão de água a volta de 2-3 litros ao longo do dia. Durante a atividade física, ingerir de 500 a 1000ml por hora!

** Comer devagar e mastiguar bem os alimentos.

*** Manter os horários das refeições fixos.

**** Pode comer o que quiser e gostar num dia da semana. Não exageres, pois comprometes a dieta.



Atenção a alguns detalhes: 
Come proteínas “limpas” em todas as refeições. Nada de fritos ou ensopados cheios de condimentos. Se você não estás a ganhar peso, come mais calorias. O balanço calórico é o que fala mais alto na dieta bulking.
Comer apenas o que se consome ou até menos, não dará ganhos.
Comer sempre mais do que os gastos...daí virão os ganhos.

What is bulking?

• Bulking is the term most commonly used within the Bodybuilding and Weight Lifting community all over, to explain the period where any given individual is in the process of gaining strength and muscular size. In this time, the individual will eat excess calories each day, typically train 3-5 days per week and push their muscles to near failure each workout. Bulking periods do not have any set time periods, they can last anything from 4 weeks to years at a time. It depends on what you're preparing for. The general cycle however, is to bulk during the cold seasons and cut during the warm seasons. So someone may bulk from say October until March, then begin cutting at the start of April to get ripped for summer. During a bulk is when people will gain both strength and size the quickest. Typically body fat will be gained during a bulk, this is completely normal. 

• Bulking é o termo normalmente utilizado na musculação, que explica o período em que qualquer indivíduo está em processo de ganhar força e tamanho muscular. Neste período de tempo, o indivíduo ingere calorias em excesso todos, normalmente treina 3-5 dias por semana levando os músculos ao exaustão em cada treino. Períodos de volume não têm período de tempo definido, que pode durar qualquer coisa de 4 semanas a anos. Depende de cada um. Então, pode dizer-se que se ganha massa de outubro até março. Normalmente a gordura corporal será obtida em algumas quantiadas, isso é completamente normal.

Bent-Over Rows (Underhand Grip)

T-Bar Rows

Power Grip Chin Up

Wide-Grip Pull-Ups

BCAA's

Não só os fisioculturistas que usam os BCAA's, nas doses certas, qualquer desportista de alta competição usufrui das vantagem deste suplemento!

Not only bodybuilders use BCAAs, in correct doses,  any  high competition athlete enjoys the advantage of this supplement!

Life Style!

Great movie with great song. . .enjoy!