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среда, 6 июня 2012 г.
ШколаЖизни.ру / Чем полезны фрукты?
вторник, 5 июня 2012 г.
ШколаЖизни.ру / Кто такие руферы? Прогулки Карлсонов XXI века
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Программа готова и доступна для скачивания бесплатно, покупка после опробования. Теперь Ваше питание станет более разнообразным и полноценным, при меньших затратах. Легко подобрать готовые рецепты, добавить свои, составить меню, изменить рецепты под свои вкусы. Легко составить праздничное меню на любое количество гостей. Программа выдаёт точный список количества продуктов и суммы на покупку. Экономится время, усилия и деньги. Дополнительно подсчитывает калории и Хлебные Единицы. 
понедельник, 21 мая 2012 г.
Barbell, Kettlebell, and Dumbbell “Complexes” to Take Your Body to a New Level of Hardness and Conditioning
If you've been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, workout "complexes" may be just what you've been looking for.
What are workout "complexes"?
If you've never heard of "complexes" before, the basic concept is that instead of repeating the
This type of training is excellent to work a huge amount of your body's musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you'll find yourself huffing and puffing after repeating a sequence a mere two or three times.
If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period.
I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what's next in the sequence. I'm going to show you example routines to use for "complexes" below for barbells, dumbbells, and even kettlebells too. I'm willing to bet this is a totally different style than you've ever trained before.
Here's an example of a killer barbell complex that really gets me fired up:
Example Barbell "Complex" Sequence
- 1 rep: barbell clean and press from floor (explosive lift of barbell from floor to "catch" on front shoulders in one motion, then push-press overhead);
- 1 rep: barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);
- 1 rep: keep barbell at shoulders, then front squat;
Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting… That's 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight.
For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today's workout. Next time you perform the workout, try to do 155-lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.
Now I'm going to show you a great kettlebell complex that really kicks my butt. If you don't have a kettlebell, you can use a dumbbell, but I'd highly recommend picking yourself up a kettlebell… they're very convenient to have around the house when you want to bang out a quick intense workout at home without going to the gym.
I've been training with kettlebells for about 5 years now, and can definitely say that they've dramatically improved my strength and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years. Many elite athletes are using kettlebells as their preferred training tool for serious results. If you're new to kettlebells, you can learn how to get started with kettlebells at this article.
I'd recommend just starting off with one kettlebell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or a kettlebell can just be a great alternative workout to incorporate into your routines once or twice a week. Either way, it opens up a whole new world of training for you.
Example Kettlebell Complex
- one arm swing
- one arm snatch, keep the bell over head;
- one arm overhead squat;
- bell back down to bottom, then one arm high pull;
- bell back down to bottom, then one arm clean & press
- repeat sequence with opposite arm
As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!
Since dumbbells are more accessible to most people than kettlebells, now I'll show you how to put together a good dumbbell complex. This dumbbell complex is a better option for beginners or intermediate exercisers. The barbell and kettlebell complexes I showed above are for advanced trainees.
Example Dumbbell Complex
- dumbbell squat and push-press
- front lunge with one leg, then the other
- back lunge with one leg, then the other
- curl to overhead press
- keep dumbbells at shoulders and squat
- repeat sequence 2-3 times
Again, the same type of sequencing and progressions explained with the barbell complexes work great with the dumbbell complexes. I think an amazing workout strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days.
For example, you could do barbell complexes Monday, kettlebell or dumbbell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual! Make sure to shift to a different training style after 4-5 weeks as your body starts to plateau on this specific training routine.
If you want some more really unique training styles check out these great workouts called Max Workouts here.
41 Tips to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months
This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.
Muscle building expert Vince DelMonte has helped over 50,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.
In this article, Vince unmasks his own secrets that he used for building 41 pounds of solid muscle in only 6 months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.
Find out his advanced muscle building strategies on how to build muscle, fast!
Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you'll see a huge difference in your muscle growth – faster than before.
1. Begin with 3-4 full body weight training workouts per week. Max of one hour per session. This is a great level to make sure you don't overtrain and harm your results. Any more than this could be counterproductive.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you'll have hit each muscle group three times from three different angles.
4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form (a good post workout shake).
5. Perform each set to muscular failure.
6. Use a training journal and track your progress.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program. Most people lower the weight way too fast!
10. Aim to build about 4-6 pounds of lean muscle mass each 1-2 months. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day. Some veggies even contain specific phytonutrients that can fight abdominal fat
12. Focus on compound movements for 80-90% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated. Don't underestimate the power of a deadline to meet your goals!
16. Follow a specific program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein. And yes, whole eggs are better for you than egg whites, explained here.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
Before we get to tips 21 – 41, make sure to sign up for Mike Geary's fat burning email tips… you don't want to miss these if you want to get lean and ripped:
21. Concentrate your carbohydrates when your body needs them most –- breakfast, pre-workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
23. Hire a personal trainer if you have never received professional coaching on technique and form.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Train a muscle group through it's entire range of motion to stimulate muscle size. There is a time and place for partial range of motion training, but most of the time full ROM wins.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.
28. Avoid processed food, packaged food and fast food.
29. Avoid protein bars and any muscle building supplement that has sucralose, aspartame, or other artificial sweeteners. Also avoid bars that have soy protein or any corn syrups. If you haven't heard, eating too much processed soy can harm your hormone levels.
30. Get at least 8-hours of uninterrupted sleep each night. You'd be suprised how important this is for keeping balanced hormones.
31. Don't be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil (or the more powerful Krill Oil), coconut oil, mixed nuts and natural peanut butter or almond butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production. Getting enough fats is key to keeping high testosterone levels.
33. Take a complete week off after 12-16 weeks of training. This is vitally important for allowing your body to recover and not burn out.
34. Get a spotter to help you with your heaviest set.
35. Have a training program. Never go to the gym without a plan.
36. Perform 5-10 minutes of dynamic stretching before each weight training workout.
37. Schedule regular ART-therapy or massage therapy to avoid injuries.
38. Cold shower after every intense weight training workout. It sucks, but it works. Some studies show increased muscle recovery from this technique.
39. Eat at least 1 gram of protein per pound of lean body mass each day. I know there's conflicting info about the proper amount of protein, but results speak, and I know plenty of bodybuilders who swear by this rule.
40. The core of your workout should revolve around the major multi-joint lifts: squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.
Credit Laws That Protect Consumers Like You and Me
Credit laws are crazy things.
If you are not familiar with them it can feel as if you are trying to navigate a land-mine.
Do not stress!
Once you know the credit laws that protect consumers like you and me, it will make the whole credit repair process so much easier than you ever thought it could be.
You'll want to first check out Jeremy Maher's free credit presentation here:
Here is your speedy guide of the credit laws. Understand that this is not a full listing of all the details, but it will help you to get started.
· FCRA or Fair Credit Reporting Act: This law allows you to dispute listings which you feel are inaccurate and get a response in a timely manner. (Great way to get the negative garbage off your report!
It will also help you to get information regarding who the original provider, or creditor is so that you can go straight to the source should you need to. You will also find that this is a credit law that can give you more rights when it comes to things like inquiries which might have been done without your permission. (YOU can get these deleted for FREE)
· FDCPA or Fair Debt Collection Practices Act: Essentially, this is the law that says that collection agencies or creditors are not allowed to harass you.
Nor are they allowed to make threats to scare you and your family. It also covers the statute of limitations in your state, which can range from three to 10 years. This is the amount of time a creditor has to sue you. THAT IS RIGHT! – Creditors can not sure you after a certain amount of time.
· ECOA or the Equal Credit Opportunity Act: This law says that everyone regardless of race, creed, color or sex can be eligible for credit. Creditors cannot discriminate based on whether you're married and your spouse has bad credit. Nor can you be denied credit because you are 62 or older or have loans or interest rates change when your life status changes.
· FACTA or Fair and Accurate Credit Transactions Act: This is an add-on to the FCRA. Essentially, this ensures that you are able to dispute items on your credit report which you feel are incorrect and you have the right to a prompt response to your inquiry. This also allows you to be able to check your credit report as much as you want for a reasonable fee. This is a credit law that you will find you refer to frequently if you are working to clean up your credit report.
When it comes to all the different Credit Laws that protect consumers like you and me, it can always help you to know what you are dealing with and how it can help your financial situation.
When you know your rights you will find that you have an easier time with everything to do with your credit, from disputing incorrect information to dealing with creditors. Even though it might feel like a struggle right now, you really need to get to know the credit laws and find out how you can use them to your advantage!
I hope this helps you understand how important these laws are to you and the average hard working American.
To learn the insider techniques that can raise your credit score, get instant access to this free credit repair video:
Please take the time to watch the video for yourself and your family.
Good luck and keep your head up! Life is short and we all deserve an enriched lifestyle!
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