Amazing Proportions

Eat Healthy doesn't means eat much

Healthy foods are those that supply vitamins, minerals, fiber, protein and essential omega-3 fatty-acids, as well as energy in the form of calories. Unhealthy foods, which can safely be eliminated from the diet are those that offer only nutrient-empty calories. These include sources of saturated fat, trans fats, sugar, and processed carbohydrates such as white flour and white rice. If you want to live at a healthy weight and decrease your risk of developing diseases, choose healthy foods and eat them in portions that will optimize health

Step 1

Plan your meals and shop with intentionality. Food has several roles: It satisfies hunger, provides nutrients and offers an experience of taste, scent, sight and texture. To eat with intentionality, plan your meals before you grocery shop. Once at the store, shop for items on the perimeter where vegetables, fruits and the fish shop can be found. In accord with the recommendations of the National Institutes of Health's heart-healthy DASH diet, buy 4 to 5 daily servings of fresh vegetables, 4 to 5 servings of whole fruits, at least 1 oz. of walnuts or almonds, and 1 to 2 servings of a cultured dairy product such as yogurt for each person. Allocate enough money for 3 or more servings of a cold water fish each week, as well as eggs and lean poultry. Then make some meat-free meals out of beans, whole grains and lentils to help stretch your budget.

Step 2

Eat as if you are training to become a vegetarian. Let vegetables fill at least half of your lunch and dinner plates and also prepare a side salad plate for each of these meals. Prepare salads with nutrient-dense greens such as arugula and spinach rather than iceberg lettuce, stick with olive oil-based salad dressings and add at least one other ingredient such as broccoli or walnuts.

Step 3

Start your day with breakfast. Eating a protein-rich breakfast -- rather than one filled with simple carbohydrates like juice, a breakfast roll or sugared cereal -- will provide your body with lasting energy until lunch. Eggs meet this criteria but so do other options such as lox rolled into lettuce leaves, or leftover grilled chicken; on extremely busy mornings, a yogurt and a handful of almonds will suffice.

Step 4

Drink water, especially if you are trying to lose weight. If you normally drink three 8-oz. glasses or 12-oz. cans of juice, soda or a sports drink each day, switching to water or unsweetened tea will allow you to save 250 or more calories a day, resulting in weight loss of slightly more than 1 lb. every two weeks, according to the Nutrient Database published by the U.S. Department of Agriculture.

Look how good she looks it's all because she combines
good genetics with hard workout!!!!

What you wait this is an awesome motivation to work!!

                     

Real Heroes

Abdominals 

Abdominals are working for everyone, regardless of gender or concepts vis-a-vis the practice of bodybuilding. This is because strong abs is synonymous with an enviable figure and a well-defined area median body.

Abdominal muscle development area is also the important role of the eventuaele keep you injury which might occur in the lower spine.

Basic movement, specific exercises for abdominal muscles is all trunk flexion median region.

Exercises and methods for a enviable abdomen are more effective but for some others more putin.O diet has enormous importance, especially body type and metabolism, you need to titnut account several factors for effective and meet course goals

Best Exercises for ABS are:
Level 1 

Level 2 

Dont forget that if u have Belly fat u can train your ABS to death and u will never see results 

High Intensity Shoulders Workout

Main Goal: Build Muscle

Workout Type: Single Muscle Group

Training Level: Intermediate

Days Per Week: 1

Equipment Required: Barbell, Cables, Dumbbells

Target Gender: Male & Female

Workout Description

The high intensity shoulder blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout.

In total, you will be performing 16 sets using 4 exercises - 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the "mind-muscle" connection.

Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don't worry about this low volume. You are destroying your shoulders with limited rest and heavy weight, and are after cumulative muscle stress and fatigue.

The best shoulder compound movements are the military press, seated dumbbell press, upright rows, and appropriate variations.

Isolation Movements. For the two isolation lifts, concentrate on feeling the shoulder muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your delts work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set.

The best shoulder isolation movements are lateral raises, front laterals, or cable laterals. It doesn't matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your shoulders!

High Intensity Shoulder Blaster

Shoulders

Exercise                                              Sets                 Reps

Military Press                                      5                 Rest-pause 45 Seconds

Front Laterals                                    2-3                 Slow 4-6 Cadence

Seated Dumbbell Press                       5                 Rest-pause 45 Seconds

Cable Side Laterals                            2-3                 Slow 4-6 Cadence

Andrei Malanichev and Mikhail Koklyeav