Go hard or Go home

Did you ask yourself why your muscles don't grow and why it grows very slowly ..? It did't happen that one of your friends has't changed his body as it should though it exercised over a year ago and two years ..?

There are many factors that affect the growth of muscles of the body, the most important of all is the diet, and you should know, dear reader, that diet is an impact of more than 60% and the method of exercise affects only 20% if you rehearsed continuously and correctly 100%, but your diet is good you will not see that wonderful body that you want to do before the mirror though, even after 10 years.

The topic of the day we will mention only the basics that must be followed in your diet for muscle growth:

1.Calories: is the most important element, which is required for the growth of muscle to eat the total calories than needed by the body per day.
Example: calories needed by the sports day rate of up to 3,000 calories and muscle growth you need to eat more of it and advised Elly 3,500 4,000 calories.
How to reach this much: You can eat a lot of carbohydrates, which contain many calories, such as rice, pasta and potatoes.

2. Protein: Muscle feed on amino acid produced by the liver as a result of eating protein, the greater the quantity increased muscle growth speed but keep in mind that eating too much protein in abundance because of the great pressure exerted on the liver and kidneys.
Example: A person is athletic needs of 60-70 grams of protein, while the person is athletic setting calls from 90-100 grams of protein, and that's just to maintain muscle volume in the body and not the loss of muscle size, while for muscle growth is advised to eat a total (weight kilo x 2 ).
Not eating protein intensely does not mean that your muscles will not grow, but you will need much more time to see the same results if you eat protein extensively.

3.Water: many benefits, the most important of course to get rid of excess body salts and frequent water intake helps to get rid of excess body fluids.
Sports person is advised to drink 3-4 liters of water a day.

4.Vitamins: It is very necessary for the muscles and the body and the nerves and joints that do not lose any type of vitamins that exist in vegetables and fruits, and try eating different types of fruits and vegetables a day, and in case of impossibility to obtain different types can be bought variant of the pharmacy called "Multi Vaatamen" .

5.Fats and oils useful: some believe that the lack of fat intake once and for all for fear of accumulation in the body, but they do not know that the muscles feed on the so-called health and beneficial fats, which the body needs on a daily basis.

Fats and oils useful in the present: Fish (Amiga 3), olive oil, nuts and peanut butter.

Some important notes:

- To avoid excess body fat is recommended to take 6-7 small meals a day that each meal contains an average of 600 to 650 calories.
- All meals should contain protein and carbohydrates with the exception of the last meal
- Try to make sure most of the calories before and immediately after training (half an hour to an hour) with a focus on carbohydrates
- Reducing carbohydrates tried whenever approached the hours of sleep the night.
- A lot of water helps clean the kidneys and reduce the pressure on the liver, and are advised to drink milk, which is the process of washing of the kidneys.

Day 1: Chest - Biceps
Exercices	Set 1	Set 2	Set 3	Set4
Incline Bar	12	10	8	8
Dumbbell bench press	12	10	8	8
Cable crossover	12	10	10	8
Pullover	12	12	12	X
Curl straight bar	12	10	8	8
Curl inclined dumbbell	12	10	8	X
Hammer curl	12	10	8	X

DAY 2: Legs - Forearm - Abs
Exercices	Set1	Set2	Set3	Set4
Back squat or front squat	12	10	8	8
Leg extension	12	10	10	X
Leg curl	12	10	10	8
Deadlift straight legs	12	10	8	X
Lunge	12	10	10	10
Curl wrist supination	12	10	10	X
Curl wrist pronation	12	10	10	X
Statement legs	15	15	15	15
Crunch the high pulley	15	12	12	12
lateral flexion	15	12	12	12
stick bust of rotation	30	30	30	30

DAY 4: Back - Triceps
Exercices	Set 1	Set 2	Set 3	Set 4
Chin up	12	10	8	8
Rowing a dumbbell arm	12	10	8	X
Draw horizontal front	12	10	8	8
Deadlift	12	10	8	8
Triceps pushdown	12	10	8	8
Dumbbell triceps extension	12	10	8	8
Lying triceps extensions	12	10	8	8

DAY 5: Shoulders - Calves - Abs
Exercices	Set 1	Set 2	Set 3	Set 4
Arnold press	12	10	8	8
Front raise	12	10	10	8
Side raise	12	10	10	8
Upright row	12	10	10	8
Calf sitting machine	15	12	10	10
Standing calf machine	15	12	10	10
Mollet press	15	12	10	10
Statement legs	15	15	15	15
Crunches	15	12	12	12
lateral flexion	15	12	12	12
sheathing	1” ou +	1” ou +	1” ou +	X

Go hard or Go home

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