body building workout tips and advice: 2014

Wednesday 31 December 2014

bodybuilding feminin bikini

bodybuilding feminin bikini
The decrease in the number of competitors in our hexagonal bodybuilding is a fact. What can suffer our sport? On a bad reputation or a too big gap with the average French which does not project our discipline? To be an extreme sport, and few publicized in a fairly conformist country? Why are there fewer athletes prepare for competitions?

bodybuilding feminin bikini

But for two years, there has been an increase in the interest of the bodybuilding stage. More practitioner (s) intending to contest, but also a public who come to admire these beautiful champion (ne) s in the spotlight. Bikini class envy, but saying all this, we have not yet said ...

bodybuilding feminin bikini

The success ammene success
As in any sport, bodybuilding needs charismatic stars, athletes who dream, so-called "locomotives". Take the example of football in which Zidane generation had dreamed many French. The team of France 1998 also contributed to explode the number of licenses in the 2000s In contrast, the band Ribery gives less envy. Mistakes of behavior and communication pay cash! Nasnya, low charismatic appearances, the television speech and the absent successful champions least motivate people to relate to. You will say, "Yes, but the body is an individual sport, it's not soccer! ".

bodybuilding feminin bikini

Then choose tennis, and the achievements of our champions (Noah, the team of France Davis Cup). It is obvious that victories attract more people (media and public) that defeats. But what we must remember is that success brings success. It is also well known that children need to do like the big bikini... But in my opinion, the parents!

bodybuilding feminin bikini

QUAD KILLER

For turbocharged thighs:

Stand with a ball between your back and a stationary object (wall). Proceed to slowly squat down until thighs are almost parallel to the ground . Pause, return to the starting position . Perform 8-12 repetitions.

Tuesday 30 December 2014

THE HIGH PROTEIN MEAT

HIGH PROTEIN MEAT
GROUND BEEF (90% LEAN)
Protein Power : 18 g per 3 oz. serving

High Protein

Using 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of proteins, this red meat is also a good source of the almighty creatine.

Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.

High Protein

9 PORK CHOPS (BONELESS)

Protein Power: 26 g per 3 oz. serving

The bounty of muscle-sculpting Protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
Need to Know: By helping to break down muscle tissue, soaking your chops in brine can bring more tender meat to the dinner table. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 30 minutes to 2 hours.

High Protein

TURKEY BREAST

Protein Powder Products : 24 g per 3 oz. serving

As with chicken, this big bird can flood your muscles with a wallop of protein.

Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."

High Protein

Build Muscle with Protein Powder : 23 g per 3 oz. serving

These leaner cuts of steak provide a fantastic 1 g of proteins for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.

Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.

High Protein

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Foods Contain High Protein

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for Protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable Protein sources. Animal Protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods.
Including a wide variety of foods that are high in Protein in your diet is an important part of any healthy lifestyle. There are a number of reasons why Protein is helpful. First, Protein is necessary for the building and maintenance of many types of cells throughout the body; Protein is the key to building muscle and other important tissues as well. It also serves an important role in maintaining the strength of your immune system and preventing you from getting sick or succumbing to other adverse health conditions. Read on for a list of some foods that are high in Protein.
Meat

High Protein

Traditionally, meat has been one of the strongest sources of Protein for the human diet. Meats of all types contain protein, and the exact amount of protein varies according to the type of animal and the cut of the meat itself. Generally, meats that are lower in fat contain more protein, although the size and preparation method for the meat is an important determining factor as well. When including meat in your diet as a protein source, remember that some types of meat are more healthy than others. Red meat is higher in fat than chicken or other types of meat.

Beans

Beans are a final source of protein for many people. They are rich in protein and low in fat, making them a good item for inclusion in many meals. Within this category are a number of soy-based meat substitutes like tofu and tempeh, all of which are made from bean sources and are rich in Protein.
Fish

Fish is an excellent source of protein. Like meat, the amount of Protein in any serving of fish depends not only on the part of the fish that you’re eating, but also on the type of fish. It provides a wide mixture of other health benefits and nutrients as well, making it an excellent addition to any diet.

High Protein

Dairy Products

Dairy products like eggs, milk, cheese and yogurt all contain protein in varying amounts. These products are great sources of protein for people who don’t eat meat. As with nuts, however, many dairy products are high in fat and calories, so your total consumption of these should be carefully monitored.

Nuts

For people who prefer not to eat meat or who are looking for an additional source of Protein in their diet, nuts are rich in protein. A single serving of nuts generally contains less Protein than a serving of meat or fish, but this is nonetheless a great way to provide your body systems the protein source that they need in order to remain strong. However, many nuts are high in different types of fat, and the total quantity of nuts that you eat should generally remain low.

HIGH PROTEIN DAIRY

HIGH-PROTEIN DAIRY

GREEK YOGURT

dairy-protein

Protein Power: 23 g per 8 oz. serving

Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.

dairy-protein

SWISS CHEESE

Protein Power: 8 g per 1 oz. serving

Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.

Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor Protein Shake Recipes.

EGGS

Protein Power: 6 g per 1 large egg

THESE TASTY ORBS ARE NEAR-PERFECT MUSCLE FOOD.

These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.

dairy-protein

Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.

COTTAGE CHEESE

Protein Power: 14 g per 1/2 cup serving

This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.

dairy-protein

Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.

MILK, 2%

Protein Power: 8 g per 1 cup serving

Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.

Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.

SOY MILK

Protein Power: 8 g per 1 cup serving

While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.

dairy-protein

Need to Know: To keep your intake of gut-busting added sugars to a dull roar, opt for brands labelled "unsweetened." And if your goal is to avoid genetically modified foods, splurge for organic.

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MOBILES & TABLETS

Amazon.in Widgets

Monday 29 December 2014

Bodybuilding Feminin Dianne Solomons

Bodybuilding Feminin DIANNE SOLOMONS
Dianne started dancing in high school but it was not particularly athletic. It was only 20 years old she became interested in aerobics, sport she then taught. Eventually, she became director in a sports center in Torrance, California and has taken the game to lift weights. She continued dancing and started a gym training. Later, she is completely interfered in the middle of Bodybuilding and dropped gradually dance because she had gained weight and was becoming too muscular. She started the competition in 1996, winning the NPC Orange County and collected the runners in the "heavy". Its most beautiful trophies were won the NPC Los Angeles in 2002 and the 2003 Championship of California. She trains five days a week for an hour and a half a day. The muscle legs on Sunday and Monday, and on Tuesday, she devotes its sittings on the chest and triceps; Wednesday, she gives a day of rest; Thursday, she works the hamstrings and calves on Friday, biceps and shoulders. It reveals that his strong point is its legs ... We will not say otherwise!

Something about DIANNE:

I enjoyed dance class in High School but was not particularly athletic otherwise. At age 20 I became interested in Aerobics and started going to regular aerobics classes. Two years later I became an aerobics instructor and continued to teach aerobics classes for the next 12 years. Eventually I became the Aerobics Director at Sports Connection in Torrance, CA, where I also began to play around with weights. During this time I was also an exotic dancer for several years at a club near Gold’s Gym Venice. Some of the Male IFBB Pro Bodybuilders began coming to the club and I began training at Gold’s Gym Venice with a trainer. I put on muscle rapidly, starting at 125 lbs. and nine months later winning the novice division of the NPC Orange County at 139 lbs. I was pretty much hooked on Bodybuilding after this experience and continued to dance for a couple more years until the management felt I was too big to be on stage. I then became a personal trainer at Gold’s Gym in Redondo Beach, CA, where I also teach conditioning classes. I have been there ever since and I really love it there.

Bodybuilding Titles and Contest Placings:
NPC Orange County 1996 Overall Novice Winner – Contest Weight – 139 lbs.
NPC Orange County 1997 2nd Place (Open Heavyweight) – Contest Weight – 145 lbs.
NPC Palm Springs 1998 1st Place (Open Heavyweight) – Contest Weight – 151 lbs.
NPC Los Angeles 1999 Overall Winner – Contest Weight – 157 lbs.
NPC USA 1999 11th Heavyweight - Contest Weight – 155 lbs.
NPC USA 2000 11th Heavyweight – Contest Weight - 163 lbs.
NPC Ironman / Ironmaiden 2001 2nd Place (Open Heavyweight) – Contest Weight – 165 lbs.
NPC Los Angeles 2002 Overall Winner – Contest Weight 167 lbs.
NPC USA 2002 14th Heavyweight – Contest Weight – 168 lbs.
NPC California State Championships 2003 1st Place Heavyweight
NPC USA 2003 10th Place Heavyweight - Contest Weight - 166 lbs.

Some Stats:
Height: 5’6”
Weight: Contest 168 lbs / Off Season 190 lbs
Chest: 42 D
Arms: 17 inches
Quads: 27 inches
Calves: 17 inches
Foot: Size 8
Hair: Blonde
Eyes: Green

Training:
I train 5 days per week for about an hour and a half each day I train. I train quads on Sunday (the most brutal workout), back on Monday, chest and triceps on Tuesday, Wednesday rest, hamstrings and calves on Thursday, and biceps and shoulders on Friday, rest Saturday. The only difference in my off-season training and preparing for a show is cardio and abs. I don't really do much ab work or any cardio off-season. The only thing that really changes is my diet. My best lifts are: Incline dumbbell presses ( I can press 105 lb dumbbells for 5 reps in good form.) My legs are very strong also. I can hack squat 405 for 8 reps below parallel. I can also leg-press 1000 lbs. for 10 reps.

Favorite/least favorite excercise:
My favorite exercise is the incline dumbbell press, because I can lift very heavy and it freaks out the guys. My least favorite exercise is the leg extension because they burn really bad.

DIANNE's Photo Gallery: