Remove saddlebags

Saddlebags, surely the number one enemy of women. This mass of fat quickly becomes complex, it is more difficult to remove (but not impossible).


But what is saddlebags?


Often when a body part has a surplus of fat is that there is a concern in terms of caloric intake relative to energy expenditure. But for the saddlebags, some people are very thin and are left with the problem. Saddlebags is a fatty deposits that are located at the back of the thighs and the buttocks, she is unattractive and difficult to remove.

How to Remove saddlebags?

To eliminate saddlebags, there are several solutions:

• Liposuction can be a cure, but this solution is expensive, and this solution is a last resort.
• Lipotomy is when it has to inject saline into the area being treated, but it is quite expensive (400 $ per session).
• The last option we will explain here is to monitor food and intervene with adequate physical activity.                                                                     

Diet to lose his saddlebags:


A good diet is recommended during the day, when regular exercise is performed, do not hesitate to climb his caloric intake to 2000 / day. Be careful when discussing the figure of 2000 kcal, it is only healthy foods and not rush to the leg spreads or other foods to avoid because more calories you will need to monitor your intake of carbohydrates and lipids. You should always have three meals a day, be sure to never skip a meal, it's important. Do well constructed meals like this example:

• Morning: Juice, milk products (milk, cheese, etc.) and cereals (wholemeal bread, rusk, low sugar cereals).
• Midi: 100 to 150gr white meat, rotate once on 3 with red meat, starches 120gr (rice, pasta etc), as well as vegetables when their wishes are.
• Dinner: For dinner, it will be structured like lunch but this time, we simply remove the starch to reduce our intake of carbohydrates as these carbs are useless overnight. For protein intake, choose fish and vegetables you use at will.

Quick Tips:

Drink regularly throughout the day in order to drink between 1.5L and 2L of water a day.

At 10 am & 16 hours, you'll start to feel hungry, so you will need to have a snack caller that hunger before the urge to snack you take. For this snack, eat a fruit. (Apple, Banana, etc)

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Top 10 Abs Exercises - How to Perform and What Are the Benefits

Top 10 Abs Exercises - How to Perform and What Are the Benefits

Tired of doing crunches without any visible effect on your abs? Well, there is no need to feel guilty because a lot of people can relate to that. These people would also readily give anything just to have a perfectly toned body and great abs just like the models on TV or at the billboards. Well, such wistful thinking is actually attainable, even by those who are not fond of bodybuilding and the gym. Forget the simple crunches and learn the Top 10 Abs Exercises to maximize the development of your Abs.

# 10 Abs Exercise - Ab Roller Crunch

An Ab Roller is an important tool for toning the abs - it is especially useful for beginners, as to prevent injuries and pulled muscles. What is so great about the Ab Roller is that it allows the user to have great abs without having to work too hard. The entire rectus abdominis is put to work here. The roller also provides support to the neck and arms so that the user can feel comfortable while working out.

First, the user sits on the Ab Roller and holds the support bars firmly. Then, by contracting the abs, the user rocks the roller back and forth. By allowing the abs muscles to contract, the user slowly goes back to starting position.

#9 Abs Exercise - Exercise Ball Crunch

The Exercise Ball Crunch is another effective tool in exercising the abs. It is much better than doing crunches on the floor because the upper and lower muscles are directly targeted and must do a lot of work.

The user must recline slightly on the exercise ball, carefully positioned under the lower back. While crossing the arms either over the chest or at the back of the head, the user slowly contracts the abs until the torso is lifted from the ball and the chest crunching down to the hips. Then, slowly and carefully, the user curls up while ensuring that the exercise ball does not roll off.

#8 Abs Exercise - Full Vertical Crunch

Aside from toning the lower abs, upper abs, and obliques, the full vertical crunch also targets the upper and lower body; thus, ensuring an effective abs workout exercise.

The exercise is performed by lying on the back with the legs fully extended upwards. Then, the exerciser must hold the head lightly and contract the abs so that the shoulder blades are lifted off the floor while pressing the heels together to reach the ceiling. The body is slowly lowered down and the cycle repeated.

# 7 Abs Exercise - Twist and crunch

Adding a twist to the simple crunch makes it more effective. Like the simple crunch, this exercise also targets the upper and lower abs but adds work on the obliques.

This exercise is done on a mat, with both hands behind the ears and the legs perpendicular to the floor. Then, the left oblique muscles are contracted so that the hips begin to twist. While in this position, the abs are contracted so that the right elbow moves across the body towards the outside of the left knee, then back to starting position. These are then repeated for the right side of the body.

# 6 Abs Exercise - Long Arm Crunch

The long arm crunch which is almost identical to the simple floor crunch but performed with the arms fully extended behind the head. This exercise is much difficult and challenging than the simple crunch. It targets the upper muscles of the abs.

First, the exerciser must stretch out on the mat with the knees bended and the arms fully extended over the head. Using the abs muscle, the upper body is lifted until the chest reaches the knees, then, back to starting position.

# 5 Abs Exercise - Jackknife

The Jackknife is also related to the simple crunch; however, this time, the body jackknifes into position. In the crunch, the lower body is steady while the upper body moves. With the jackknife, it is the whole body moves into position. This exercise works on all the abdominal muscles as well as leg and arm muscles.

At the starting position, the whole body is stretched out on the floor, with the arms fully extended above the head. Then, the arms and legs are lifted simultaneously so that, ideally, the fingertips will reach the toes. The abdominal muscles are contracted to initiate the movement; then, these are relaxed to allow the body to return to the starting position.

#4 Abs Exercise. Reverse crunch

Just as its name suggests, the reverse crunch is the opposite of the usual crunch. This is especially good on the lower abs. It ranks better than the usual crunches because of the added challenge of lifting one's body against gravity using the abs muscles only.

It is done by, first, lying on the floor with the arms relaxed at the sides, on the floor. Then, with the feet crossed, the knees are brought to the chest until it is bent at 90 degrees. Then, using only the ab muscles, the hips are lifted off the floor while the legs reach for the ceiling. Slowly, the body is lowered down.

# 3 Abs Exercise - Front plank on ball

For this exercise, an exercise ball and a flat bench are necessary. The flat bench act as the main support for the upper body while the exercise ball is the movable support for the bottom part. The exercise targets the abdominal muscles as well as the lower body for great washboard abs.

The elbows are folded on a flat bench while the balls of the feet are resting on top of the ball. The abs are contracted to make the body parallel to the floor. Then, the user goes back to starting position using the abs muscle only, as much as possible.

# 2 Abs Exercise - Captain's Chair Exercise

The Captain's Chair Exercise involves a special equipment called a Captain's Chair which looks like an elevated arm chair with no seat; it has padded parts for comfort. It is important for toning the abs muscles and the obliques. It also keeps the upper body fit.

The exerciser grips the handholds to keep the upper part of the body stabilized. Then, while pressing the back against the pad, the abs are contracted the legs are raised. The knees are then lifted towards the chest without swinging them up. Slowly, the user goes back to starting position.

# 1 Abs Exercise - Bicycle Crunch Exercise

The Bicycle Crunch Exercise is considered to be among the best abs workout exercises. It directly targets the abs muscles and the obliques. This exercise keeps the whole body moving so that it also tones the muscles of the upper and lower body.

While lying on the floor with the fingers laced together behind the head, the knees are brought to the chest and the shoulder blades lifted off the floor. One leg is straightened out while the upper body is twisted to the opposite side so that the elbow reaches the opposite knee. While performing the exercise, it is important to create a "pedaling" motion just like that used for a real bicycle. The exercise is repeated for the other side.

In conclusion, there are plenty of exercises and workout routines that people can try with some being more effective than the others. Abs Workout Equipment have come up with their top 10 Abs Exercises. Some of these exercises also target other parts of the body for a better toned body to match the beautiful washboard abs. Although difficult at first, a lot of people can master these exercises in no time at all to ensure great abs muscles within weeks of exercise. Moreover, to prevent injuries, it is important to follow the steps correctly and to breathe slowly and evenly.

Looking for more information on how to strengthen your core? Visit Abs Workout Equipment for all the latest ab workouts to help you achieve a washboard stomach.

Article Source: http://EzineArticles.com/?expert=Darryl_S_Jones

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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat

There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

So box squats were invented by a guy called Louie Simmons - the only guy over the age of 50 to squat 920 pounds.

He's also the head of an elite, hardcore lifting crew called Westside Barbell in Culver City.

Lots of lifters at this hardcore emporium have squatted more than 900 pounds, in fact, and that's due to pure and simple technique and the support of a crew who want its members to achieve more and more in powerlifting.

A couple of these guys have joined the 1000 pound club.

Box squats are a simple technique invention, that includes a sturdy wooden box or platform that can be placed beneath the hips. The hips must be lower than the knees, slightly, when the person comes to rest (in the lowest squat position of the exercise).

There's no bouncing, no touch and go, just a solid SIT, and a coming back up again. Control is the earmark of this technique that builds not only muscle, but stabilizes squats and strengthens surrounding joints, ligaments and tendons to enable the lifter to move up in weight.

With sins perpendicular to the floor, and a sitting back on the box with the hips moving back first on the way down, it allows a safer, faster means of progress.

Benefits of the Box Squat are many:

You can't cheat depth, according to the fellas down there, and you learn to sit back by moving your hips first - thereby increasing hip mobility.

Another benefit is that you develop overall hip power, which of course is important for squat thrust and lower body strength. Box squats require starting from a dead stop in the bottom position, and this develops explosive posterior chain strength.

It's also a safe way to go, because it stops the lifter from buckling and rounding the lower back. It's harder, say the folks who do it, to round the back when you're moving down and back, leading with the hips.

Fans of the box squat recommend beginning with a box that is slightly higher than the knees, and you can use varying depth boxes while you learn. The main thing is, a true box squat requires your hips go slightly lower than the knees in the sit position before coming back up with the weight.

Some use an aerobic box or platform, and the Westside Barbell crew say that Elite FTS sells one online. You can also use rubber bumper plates the gym - though that may be selfish if the supply in your gym isn't great.

EXECUTION OF BOX SQUAT:

Box Squat Starting Position -

The starting position on Box Squats is similar as for Squats. But you'll use a slightly wider stance.

Make sure the bar is stationed low on your back to begin. A high bar doesn't work for Box Squats. Put the bar low, on top of your scapular spine.

Use a narrow Grip -

Narrow makes it easier to keep your upper-back tight, which adds strength.

Foot Stance -

Shouldn't be a sumo stance, but should be wider than your shoulder-width. Feet should be turned out about 30 degrees.

Tight upper-back -

Imagine squeezing a pen between your shoulder blades. Keep this position during the whole lift.

Keep chest up -

Stick chest outward and keep it up. This together with the tight upper-back will prevent your back from bending.

Look Forward -

Fix a point in front of you during the whole lift. Don't look up or down, just look forward or through the mirror.

Push Your Abs Out -

This increases lower back stability. Push abs out as if someone was going to punch you in your stomach.

HOW TO SQUAT DOWN ON BOX:

Lower yourself by moving your hips first. Your knees should hardly move during Box Squats, it all comes from your hips.

Sit Back, and lead by pushing your hips back as far as you can. Think sitting on a toilet. Your knees don't move, your hips move back - which is why keeping your chest and abs out stabilize.

Shins are perpendicular to the floor - even past perpendicular to the floor. You'll get this by moving your hips first. Push them back as far as you can.

Keep the knees out - your upper-thighs must stay in line with your feet to avoid knee injuries. Imagine pushing your knees out in the same direction as where your toes point.

Sit down on the box, but do not let yourself fall down on it.

Lower yourself under good control - not slowly, but also not a quick touch and go. It should be fluid and controlled.

Remember to stay tight - don't relax your muscles, it can cause back injuries. Keep all your muscles tight on the box.

HOW TO SQUAT OFF THE BOX:

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: http://EzineArticles.com/3699601

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Can we turn fat into muscle?

Can we turn fat into muscle?

Fat and muscle are two completely different things. One can not turn fat into muscle.

▶ Fat is an animal anatomical structure consisting of a layer of fat cells, also called adipocytes, beneath the skin.


▶ The muscle is a tissue mainly composed of contractile cells and allowing the body's movements.

Fat as a source of energy, the only natural way to make it disappear and your body draws in order to provide energy.
The muscle build primarily using amino acids (proteins) ....

It is therefore impossible to transform fat into muscle, by cons it is possible to lose fat while building muscle (even if it's complicated).

To lose fat while taking muscle mass you have to practice muscle building activity. Various solutions are feasible: bodybuilding, fitness, street workout, swimming ....


It's your diet that will play a role determine to achieve this is yours. Making a cardiovascular activity (running, cycling ..) is a good solution to help burn more calories to lose weight.

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Cladding session abs

Cladding session abs

Here's a small meeting of 4 exercises to work the abdominal and shoulders bonus. Small warning: some exercises are much more difficult than they appear!

For beginners, maintain a stationary position cladding 'classic' (in «plank» position of the body straight, hands and feet on the floor) is sufficient. These exercises are designed more to an audience a little more experienced. I found these animated photos on the site of this blonde fitness coach (www.julielohre.com) 

The sequence of exercises I tested:

Cladding side with small contractions - 10 reps

Immediately followed without pause:


Side cladding with leg raise - 10 reps

Once the right, once to the left.

then:


Cladding side by touching his foot with the hand, 10 reps each side, alternating from side to each repetition (so 20 repetitions in all). This is the most difficult.

Cladding face with raised knees and alternate hands / elbows: 10 repetitions.

Then repeat the exercise circuit again if possible ... all really made me work on my coordination and heat the shoulders, not just the abs!

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Exercise session "tapering legs"

Exercise session "tapering legs"

Here is a small gym workout 'plyometric' which consists of 4 different exercises, with only four repetitions per exercise. Plyometrics uses elastic force muscles to work explosiveness. This kind of meeting is therefore often a series of jumps and explosive movements.

Make a regular session of "plyo" proves very effective for sculpting legs and glutes. Just look at the physical of all sports who jump or propel themselves into the air in one way or another: the dancers to sprinters, plyometrics is synonymous with tapered legs and hind farms.

In the men, and for people less concerned with the appearance of their hindquarters, the advantage of this type of exercise is to improve functional strength and power in many sports and everyday situations while working his cardiovascular capacity and burning calories.

One small disadvantage of this type of exercise they are not at all suitable for beginners. (If you are new (e), then I would recommend this session "hand up" easier.) The plyometric exercises are exercises of "soft gym" but high impact intense exercise on the joints .dropoff window Even for non-beginners, this form of training requires some vigilance to avoid landing harm and injury.

the session

It heats 10 minutes with a cardio activity to choose from: jogging, treadmill, jump rope ...

The exercises are performed one after the other, four repetitions per exercise. After completing the circuit once we start for a total of 4 circuits.

4 channels = 1 round. It is 4 rounds in total, with a break of 1 to 2 min between rounds.


So in total we performed the circuit below 4 × 4 = 16 times! Now you understand why there are only four repetitions per exercise ... :) But it's not as bad as it seems: a round lasts about 4 minutes. So it is 4 times 4 very intense minutes, with breaks between rounds, we ended the session after about 20 minutes.

4 skipped slots

Standing, left leg forward and right leg behind. Bend straight down and then push strongly to the sky to jump into the air. Reversing the position of the legs and land and depreciate in the same position on the other side, and so on for 4 repetitions. Carefully check the landing.

4 hops folded / chisel

We begin folded squat position, feet pointing outwards, legs bent. We jump slightly crossing the feet in the air to return to the original position. Soft landing to limit the impact.




4 burpees on one leg, alternating left / right

4 repetitions, jump 2 times with the right leg and 2 times with the left leg, alternating legs each time when we are in a position to plank floor.

4 shots mule feet

On all fours, leaning on hand and foot, so that the knee is lifted leg is perpendicular to the ground. We contract the glutes and base of the plant is pushed toward the ceiling as high as possible. It goes down and start again. 4 on each side.

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GYM Clubs without mirrors: for or against?

Health Clubs without mirrors: for or against?

Some new fitness chains sometimes mention the lack of mirrors in their clubs as an argument to sell subscriptions. An excerpt from a text ad as an example: "No need to have big biscottos or out of a magazine! Our rooms are devoid of mirror to break this cult of appearance and that sport remains a pleasure. do you even lift

But is it really a good idea?

Warning, my intention is not to denigrate this kind of clubs; on the contrary, I think it's great that they democratize fitness, with things less intimidating and less expensive subscriptions.

But by visiting one of these strings, I fall for example in this photo:

A class during Body Pump with about 25 participants. And frankly, as a gym teacher, the first thing I notice is the lady in gray at the top starts to bend the knees too forward starting his squat. This is a bad start. I also realize at least 2 other at the bottom with probably the same problem.

Then of course you will say that even with large mirrors in the room, there would always be people who need to be corrected, which is quite true.

But in a course as busy as that of the picture, well I think having mirrors might be a little help participants to self-correct themselves when the teacher describes what to do.

In addition, for the other group classes plus 'dancing', I think the fans zumba prefer mirrors to see what they do.

Indeed, there are not that low-cost chains or reserved for women who do not have mirrors. CrossFit rooms with an abo 75 euro a month, do not have.

Yes, but the number of participants in a session of CrossFit is limited and there are often two coaches at a time. This is rather different from a class during the session with more than thirty participants and one teacher in a giant room.

Are the mirrors really so annoying is that?

If so, I'd say just do not look ☺

And if it is the people considered too narcissistic to 'interfere', just do not watch them watch

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7 exercises to tone your abs

7 exercises to tone your abs

First, a (very) quick anatomy lesson

The abdominals are composed of four muscle groups: the rectus, oblique large, small oblique and transverse.

Obliques and rectus play an important role in stature and are solicited classic abdominal exercises.

The cross is the great responsible for a flat stomach. Placed as a strap in the abdomen, it can contain the abdominal organs. It is he who works when you enter the stomach.

Some exercises for abs super easy concrete

1. To strengthen your muscles

Sit on the edge of a chair, hands clinging to the seat bottom. Straighten out the back without the arch and lift one leg as high as possible while keeping the knee bent. To increase the difficulty you can raise extended leg. Remember to keep the back straight and stretched throughout the year.

2. To narrow your size

Stand with legs slightly bent, hands on shoulders, stomach pulled back straight without arching the kidneys, stretch the right arm up and tilt it to the left while inhaling. Straighten up while exhaling. Repeat with the left arm to the right. 20 times.

3. gainer your midsection

Lie on your stomach, forearms placed on the ground in line with the body in the chest, raise your body by not resting on her toes and forearms. Tighten the buttocks and tummy tuck to align the legs, head and back. Hold.

Daily reflexes for an even more toned stomach

4. Draw your stomach

Abdominal used to maintain the body. As such, they are involved in each of the daily tasks. For example, to pick up an object, first hold your stomach and bend your knees. Similarly to meet you, first hold your stomach and push hard on your legs to straighten you still not lean forward.

5. Stand up straight

To avoid releasing your abs, always pull your shoulders back and straighten you up, look straight. This attitude helps to tone the abdominal muscles.

6. Breathe

Abdominal breathing is a working abs along with gym exercises. Here, practice any time (walking, waiting for the bus, between meetings ...): standing, feet flat, knees slightly bent, tight buttocks, shoulders back, lift your head and look ahead. Inhale through your nose slowly bulging belly and breathe through the mouth while returning without rounding your back.

7. Get active

Plant, the midsection is involved in any sport. Make regular sport whatever contributes to the abdominal muscles and maintain.

Abdominal and perineal: precautions

The perineum is applied in practice abdominal because increasing the pressure in the abdomen area, we risk pushing down the organs: the perineum is forced to cope with this pressure which, in the long can relax.

To preserve the perineum when made abs, it is important to follow some basic rules:

• Lock the perineum during exercise: the forces will thus be directed upwards and there will be no pressure on the perineum.
• Do not inflate the belly while exercising the contrary belly must dig!
• Do not hold your breath: exhale in a gentle way through the mouth during exercise and inhale when you release stress.
• Finally never closer shoulders pelvis, pushing moreover the head with arms: exit so the "classic" abs that shorten the rectus, bring out the belly instead of the back and push all the organs to the down.
• Instead all abdominal should be done in stretch position: the diaphragm is free to move up in the chest cavity and perineum will be relieved of any pressure.

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My 4 products "alternative" favorites

 My 4 products "alternative" favorites

Essential oils, naturopathy, herbal medicine, acupuncture ... I'm more for the "alternative medicine." Yes, this is my hippie side :)

However small problem: I do not have much budget.

10 euro for a bottle of 20 ml Bach flowers? Even if I could get an article "I tested" for the blog, it's not in my budget priorities ...

And above all, I do not really need. But that said, some products "welfare" can provide some comfort, even when going very well and we have no way to complain! Here are my 4 products "alternative" favorites:

A spray for the nose Weleda

This is a spray for hay fever, but I use whatever the season to better breathing through the nose. Indeed, as we do some yoga, it insists that it takes focus on breathing through the nose rather than the mouth. And even for cardiovascular activities, it seems that nasal breathing deserves to be favored.


I would not go up to my nose clean with a sort of watering as yogis (the "Yala Leti, or cleaning the nose with salt water"), but a little bit of spray in nostrils to open the sinuses is sometimes welcome.

Of eye drops Innoxa

These "blue drop" based distillates and methylene blue promote relaxation and rest the eyes. Really nice when working on screen, in a dry environment, or when you have tired eyes in the late afternoon. They are found in pharmacies and drugstores for about 6 euros.

Spiked slippers

After a long day, I well appreciate the "Nature and Discoveries" sandals. They défatiguent feet and revive the flow of energy in the legs. But hey, some podiatrists might find this totally ridiculous and baseless!

Of cooked garlic cloves and / or black garlic

I'm going for an illuminated, but I think I managed to get rid of a small irritation to fingers while eating garlic. As proof, here are photos of this miraculous process:

First picture: red fingers of the right hand and swollen for several days and no end in sight. (I think my hand is an allergic reaction to too much work with a computer mouse. I disinfect both the mouse and my keyboard regularly but this reaction appeared as soon as I start to exceed a certain number of hours . )

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5 ways to become familiar with bodybuilding

5 ways to become familiar with bodybuilding

No, this is not an article like "Why do weight training when you're a woman? Dropoff window. I did not even want to always highlight the same argument to convince you that you are not going to transform into He-Man! If you do any kind of muscle-building activity, and although you do not know what you're missing! Best metabolism, improved self-esteem, shapely silhouette, fight against bone loss and the fight against muscle loss that occurs with age.

One small disadvantage of bodybuilding compared to other activities can not begin without learning anything at all. It's not like jogging where you just put one foot before the other. No, start weight training involves learning a number of movements. If we do not educate a bit, so we will do anything and it will not do anything.

Here are 5 ways to learn the movements and technique.

Courses Body Pump

I had already written an article on during Body Pump: Although I am not too fan of these mega-being (too standardized, no personalized attention enough to the participants), they allow beginners to learn bodybuilding movements and learn the right techniques.

But still have to put enough weight on his bar if we really want to progress! Many participants are content to keep only 2.5 kg each side which is ridiculous from the moment one has done more than 3-4 sessions.

CrossFit classes

CrossFit or last training method to fashion, combines weightlifting, gymnastics and endurance activities. The emphasis is on technique, so you do not immediately begin to workout without spending a training session where they explain the exercises.

Disadvantage: CrossFit classes are only given in the CrossFit rooms, and subscribing to this kind of room even more expensive subscriptions to clubs 'classic': counting around 70 euro per month.

Request a free program to the club

A number of health clubs offer members a first appointment with a coach. Often, the club has a software that can 'create' automatic bodybuilding programs. These programs are far from a panacea, but the advantage is that they are in the form of illustrated images that you print. The coach explains the exercises and you made the attempt. Often it is an exercise circuit using different club machines. This type of program can be helpful to begin the first 3 weeks when it starts.

Pay or get paid sessions 'personal training'

Pay a personal coach, it is clear that it is not given. But if the coach is a true expert in the field, this is the ideal way to learn movements and technique. An idea to avoid having to pay 50 euro per session is to be offered a 'package' several sessions for a special occasion (birthday, for example).

Warning against by the level of qualification of the coach: it is better for someone with at least one license STAPS (Science and Physical Activities Techniques). The BPJEPS (Professional Diploma of Youth, Popular Education and Sport) is certainly a degree that many gym employees have, but that degree is primarily a facilitator diploma for giving group lessons music. A STAPS license guarantees that the coach has a good knowledge of biomechanics and can truly personalize the exercises and make you a customized program.

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Beginners in bodybuilding: where to start?

Beginners in bodybuilding: where to start?

I usually do not write too many items "beginners". Not because I consider myself as a fitness pro and beginners do not interest me, far from it! But just because my blog is not intended to convince anyone whatsoever. I totally understand that fitness does not interest most people! I am happy to answer the questions I get asked here and there, but I have not intended to "evangelize" people to put it. And especially when I read the comments of readers, it is clear to me that most of them are true insiders!

The interest of a blog is to exchange with people who have a lifestyle similar interests. Even if there is a rather obscure hobby or unusual, such as artistic canine grooming, vomit bags collections, or ironing in extreme conditions. We can still always find people you're interested too. This is the magic of the Internet! Yes, there are people willing to try my dessert recipes with vegetables!

That said, as January is traditionally 'the month beginners' in the gyms, I thought I could make an effort "evangelism" for bodybuilding girls.

The purpose of this article is: try to give an idea of "what to do, and why" a debutante daughter bodybuilding.

[Note that male readers: all my explanations will be feminine. This is not discrimination, but there are already countless articles on bodybuilding oriented "male". Also, I do not teach you anything. But you're always welcome to your suggestions in the comments :)]

Musculation ≠ Bodybuilding

For many people, weight is synonymous Bodybuilding / bodybuilding. But no, "strength" and "bodybuilding" are not synonymous. First, because the term "weight" includes other activities such as training bodybuilders: physical preparation for sportsmen, street workout, powerlifiting, weightlifting, but also by extension TRX, power yoga, Body Pump etc. Moreover, because the building / bodybuilding not only includes weight training, but also a specific diet.


The Wikipedia article has a broad definition of the word bodybuilding, near the English equivalent "strength training" (literally "strength training"): this is any form of exercise, for which "a force (eg gravity, with the use of dumbbells, cables or body weight) is opposed repeatedly to the force generated by the contraction of muscles. do you even lift

Is there a difference between building muscle and strength?

Not. Strength training and weight training are synonymous for me: I prefer to use the word bodybuilding because it is shorter and more convenient to say and write. "Strength training" is commonly used by coaches gyms, simply because the word does more "scholarly" and does not create an association with bodybuilding in the minds of clients. If the word "weight" gene you, so you can replace it with "muscle building". To "cool coach", we can just say "renfo". Coaches will tell you so trendy "do your renfo before your cardio!".

Why do weight training, not just cardio activities?

Cardiovascular activity (running races, cardio machines, group lessons etc.) allow to spend and are working heart and muscles, but weight training stimulates muscles to more effectively:
- Less soft, more toned curved
- Speed up their metabolism
- Improving posture and maintaining
- Improve body awareness, her ability to listen to his own body, prevent injuries
- Age better: maintaining dense, strong bones, reduce the risk of osteoporosis, slow muscle loss associated with aging
wonderwoman- and above all be physically stronger, with all the practical applications and psychological effects that result:
• carry his shopping bags easily
• pleasantly traveling with suitcases, even overloaded;)
• raise a spoiled child who rolls on the ground in the middle of a supermarket shelf
• be useful during a move, rather than playing the extras arms dangling
• and many more: shake a big duvet cover, push a stalled car, shovel a driveway shoveled, etc.

• feel physically strong is good for self-esteem.

What are the basic exercises in bodybuilding?

Basically, strength training has 4 types of "big basic movements":
- The thrust movements from the upper body pumps, bench press, and all developed variations.
- Movements draw from the upper body: pulls and all variations of prints.
- The thrust movements from the lower body: all changes in squats and slots.
- Movements draw from the lower body: all arising from changes in land and extensions of the bust.

Note that this does not mean we do not work the abs in these types of basic movements: on the contrary, they are working non-stop. The lap belt is enabled to stabilize the spine during movement of the large complete.

Basic exercises for beginners would be so for example:
■ Pump on knees
■ traction with a low bar, keeping your feet on the ground
■ squats and / or slots with little or no weight
■ the raised land legs straight (less risky than complete) or extensions of the bust.

■ the cladding on the complement elbows.

To learn the moves, you have to inform either invest in an illustrated book (the works of Frederic Delavier for example), or ask a coach or spend time reading 'tutorials'. There is a little work of research and reading to do upstream, if only as "googling" the names of the exercises and take note of the visual alignment and posture.

When doing the exercises, avoid having your head in the clouds and think about something else. You must be very concentrated, very stable, with good ground supports. Throughout the duration of the movements, the center of the body (abs, perineum, lumbar) must remain tonic to be able to act as a sort of "corset" natural, protective for the column. We must listen to his feelings and his feelings, know how to differentiate effort (to seek) and pain (to avoid).

What type of session? How many times a week?

Do sessions "full body" around the basic exercises. After a 10-minute warm-core cardio and some dynamic stretching, choose 3-4 different exercises and do 3 sets of 10-15 repetitions per exercise.

Some coaches recommend doing many repetitions (15-20) with little weight / resistance. It's good when one is hyper-beginner and you can not handle all the moves. But once you understand the "logic" of the movements, I find it much more efficient to do fewer reps with more resistance. The last 2 repetitions must be tough enough to finish. If this is not the case, it is necessary to add more weight / strength.

Ideally 3 sessions per week, with rest days or days of cardio activity between sessions. As a beginner, growth margins are very fast. It is normal to add more resistance and grow very rapidly in the first weeks.

Machines, free weights, TRX body weight?

Bodybuilding machines have been invented for the sake of efficiency for the user, but for the sake of efficiency for the gym. They require less explanation than the use of dumbbells and weights. They reduce the risk of injury, as the back of the person is often held against the back of the machine.

To use a machine, it is usually enough to sit on the machine, adjust the seat as necessary, and watch the little diagram often shown on the machine to understand how it works.

The machines are therefore recommended for beginners, people who return after an injury or risk populations such as seniors, but they have one big disadvantage: the person does not learn to use their lap belt as a corset to protect his spine she works little balance and locomotion.

The exercises using body weight or accessories if needed (like a bar for push-ups, a TRX to a draw, rubber bands or dumbbells) are in my opinion the most interesting machines. But yes, they are also much more dangerous if the technique is not perfect.

Body Pump and Other community during "renfo"?

I find them well suited for beginners to learn the moves, but only if the number of participants is very small (I would say a maximum of 8 participants so that the teacher can give a little attention to each). In a giant class where the teacher is away on a podium and microphone in his mouth, I think beginners will not have the opportunity to learn the movements properly.

Body Pump course helped me a lot to remember the proper technique of movement when I was a beginner. After several years of practice, however, I'm a little tired. I wrote an article about it: "Advantages and disadvantages of being Body Pump".

I feel like I swells, I do not want to inflate!

The body can not build muscle (or fat) from scratch, without matter: it is the excess food that makes you fat (in muscle or fat), not the weight itself.

And I come away not even the history of hormones, a classic of all fitness sites, that women do not have enough testosterone etc. Unless you are already naturally built like a wardrobe, there is no need to worry.

That said, feel slightly "pump" during training, it's a good sign. Blood rushes into the working muscles. This is the effect "pump" usually sought after by male practitioners to be able to see in the mirrors. This effect is purely temporary and disappears quickly after training. So you will not remain more "inflated" a very long time :)

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