OVERTRAINING

Excessive exercise is the # 1 enemy of those who want to gain muscle mass. The overtraining and is one of the most debated topics by bodybuilders.
Overtraining is a condition resulting from excess exercise without giving enough time for the muscle to recover. Aggravating factors are improper diet and lack of rest. That excessive exercise can occur due to lack of knowledge, but can also be the result of incorrect application of the principle of overload and lack of periodization in training.
Are fundamental techniques to prevent overtraining and to have a higher gain and an increase muscle performance. The overtraining prevents muscle growth and may even cause loss of muscle!
Overtraining may cause one or more of the following symptoms: Tiredness abnormal * Irritability * Unwillingness to work out * Loss of appetite * Loss of strength * Bruises and frequent colds * Headaches * Headquarters abnormal * Insomnia * Tremor in hands * Depression * Anxiety
If you have trained enough and has some sense of the above symptoms is recommended that stop training for 2 weeks and try to eat foods of high nutritional value.The use of vitamin supplements is also indicated. Your body will use this time off to return to normal and allow to regain muscle gains and improve performance. After training with weights you need not only to give your muscles time to recover, but also to grow! The growth occurs after the muscles have recovered 100%, this occurs largely during sleep. Train the muscle before him recover completely, not only impedes growth, but also may decrease the muscles you already have! You need time to recover and the muscle after an EXTRA time to grow it. 

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

Best Egg White Omelette Recipe

Like me, cooking the egg whites seems to be difficult ... but this man show how make...is very easy after all;)

Egg White Protein

Egg white is rich in albumin, a protein of animal origin which has an optimum set of amino acids and a high biological value. The egg white portion (a light) functions as repairing muscle and also serves to extend satiety for longer be a protein absorption.We should also bear in mind that the yellow portion of the egg is also important because it has vitamin nutrients.The protein of egg white may be consumed at any time. Studies reveal that even after the workout is not a bad option. Generally, for bodybuilders, it is interesting that it be consumed before bedtime to help the body not in its anabolic and catabolic process, ie, prevent loss and muscle mass while promoting the growth of muscle tissue.Within the stomach albumin is divided into several amino acid particles, which become available for constructing or reconstructing any cell of the body.The egg white studies have second power of satiety, ie extending hunger, assisting in weight loss of fat mass.Finally, the clear has 88% water in their composition and, due to their active proteinaceous nutrients increased gas formation in the intestine. This is one of the only discomforts of clear, beyond taste.

Baked Chicken Burritos

This recipe makes 5 hearty servings.

Ingredients:
5 (6-inch) whole wheat or low carb tortillas
2 cups cooked, lean chicken, chopped
2 tablespoons olive oil
1 cup onion, chopped
1 jalapeno pepper, seeded and minced
1 clove garlic, crushed
1 (14.5 oz.) can diced tomatoes
1 teaspoon cocoa
½ teaspoon oregano
½ teaspoon cumin
¼ teaspoon salt
1 cup Colby-jack cheese, shredded and divided

Take tortillas from refrigerator to bring to room temperature. Preheat oven to 350 degrees. Grease a 2 quart baking dish and set aside. Placed the cut-up chicken in a large bowl.

In a medium saucepan, heat the oil over medium heat. Add the onions, pepper and garlic. Stir until the onion becomes translucent. Add the tomatoes, cocoa, oregano, cumin, and salt. Bring to a boil and remove from heat.

Using a slotted spoon, take about ¾ cup of the tomato mixture from the pot and add to the chicken. Add ¼ cup of the cheese and toss all together until evenly combined..

Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 5 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square "package" to hold the chicken. Place each folded-side-down in the casserole, pressing them together to fit. Spoon the remaining tomato mixture over the top; top with remaining cheese.

Bake about 20 minutes, until the cheese is melted and the burritos are heated through.

Serves 5 hungry people.

1 serving with whole wheat tortillas:
15 g. fat; 37 g. total carb; 6 g. fiber; 32 g. protein

Exchanges:
3½ lean meat; 1 vegetable; 2 fat

1 serving with low carb tortillas:
15 g. fat
20 g. total carb
4 g. dietary fiber
33 g. protein

Cheesy Scrambled Eggs

Ingredients:

10 egg whites
1/2c fat free cottage cheese

Scramble egg whites in a skillet and then add in cottage cheese. let cottage cheese melt on top of scrambled egg whites then mix together.

Protein: 44g
Carbs: 7
Fat: 0
Cals: 204

Tunny Fish with Egg Whites

Great meal, high in protein, low amount of carbohydrates and fat.

Ingredients:
3 egg whites
100g Tuna
How to prepare:
Fry the egg whites in a pan without oil, do the same with the tuna and then mix the two, ready, a meal without getting a nice long cooking.

Nutritional Information:
Calories: 273 kcal
Protein: 35g
Carboidratros: 3.63 g (approx.)
Fat: 9g

Recipes with Egg Whites (1)

Omelet is a food used by most bodybuilders, whether amateur or professional. It's an easy meal to make, it makes a lot of dirt and you can control the amount of protein easily through the egg whites.

Exemple the Prescription:
- Ingredients
5 egg whites
1 whole egg
1 sponn (soup) of milk
1 tomato, chopped
Salt and pepper to taste
1 spoon (soup) of onion
1 slice of white cheese or Buffalo mozzarella, chopped (about 50 g)
Olive oil or butter to grease the pan.

- Preparation
Beat 1 egg whites.
Reserve.
In the other four clear stir milk, tomato, salt, pepper, onion, parsley and cheese.
Gently fold the egg whites into the mix
Spread olive oil or butter in nonstick skillet and heat to heat.
When hot pour the mixture and fry, first one side, gently, then the other.

Ready!
You made a meal with about 26 grams of protein and few carbs! If you think it's just little dose the omelet with clearer and not be afraid of the yolk, is already more than proved she has more benefits than harm!

Ronnie Coleman - The Unbelievable

This movie shows the Ronnie Coleman, work's out five or six weeks before the show Mr. Olympia contest 2000. Ronnie Coleman performs super high intense work out using extreme heavy weights.