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Posts by Hamid Yaryura:

    28-10-2012 – Cadena Posterior & Pantorrillas

    October 29th, 2012

    Fase de Acumulacion, semana 2.

    A1. Standing calf raises 4 sets x 8-10reps, 60s desc.

    B1. Seated calf raises 4 sets x 20-25 reps, 60s desc.

    C1. Bulgarian split squat 4 sets x 6-8 reps, 90s desc.

    D1. Lying leg curl 4 sets x 6-8 reps, 90s desc.

    E1. Glute-ham raise 4 sets x 8-10 reps, 90s desc.

    F1. Romanian Deadlift 3 setsx 8-10 reps, 90s desc.

    No Comments "

    5-6 Comidas al dia…es realmente necesario?

    August 11th, 2012

    Es lo que hemos oído toda la vida, desde que me inicie en el mundo de los hierros y puse interés en mi alimentación es la información que he recibido, debes comer cada 3 horas para “acelerar” tu metabolismo, 5-6 comidas al día.

    ….Es realmente esto necesario?

    Siempre entendí que esto era algo bastante lógico, por eso lo implemente en mi alimentación desde un inicio y lo he hecho por años. De igual forma es lo que he recomendado a mis clientes desde que BODYIGNITION inicio, pero entiendo que lo que hace un buen profesional es evolucionar y no apegarse a ninguna idea y rechazar todo lo demás por motivos de ego o dogma nutricional.

    La ciencia detras.

    Cada vez que comes, tu ritmo metabólico se eleva durante unas horas. El cuerpo emplea energía para digerir y absorber esos nutrientes. A esto se le llama “Efecto Térmico de la Comida”, “TEF” por sus siglas en ingles. La cantidad de energía empleada es directamente proporcional a las calorías y nutrientes consumidos, aproximadamente un 10% de las calorías consumidas.

    Muchos recomiendan comer muchas veces al día, asumiendo que mientras mas veces comes mayor efecto térmico tiene en el metabolismo. Sin embargo, el efecto térmico no se relaciona con la cantidad de veces que comes sino con la cantidad de calorías que ingieres en un periodo de 24 horas.

    Vamos a asumir que estamos midiendo el TEF de un día normal, en una dieta de 3000 calorías con 40% proteína, 40% carbohidratos y 20% grasas. Evaluamos 3 escenarios diferentes:

    1. Tres comidas: 1,000 calorías por comida.

    2. Seis comidas: 500 calorías por comida.

    3. 8 comidas: 375 calorías por comida.

    En el escenario 1, tendremos un mayor incremento y mas prolongando en el ritmo metabólico que ira disminuyendo en las próximas horas hasta la próxima comida. El escenario 3 tendrá un incremento menor pero más consistente. El escenario 2 un punto medio entre ambos.

    Sin embargo, en un periodo de 24 horas, no habrá ninguna diferencia en el efecto térmico. La cantidad de energía empleada por TEF será idéntica sin importar el escenario. Un 10% de 3000 calorías será el mismo sin importar la cantidad de comidas en que las dividas.

    De vuelta a la vida real.

    Muchos fisiculturistas, modelos y entusiastas del fitness han conseguido bajos niveles de porcentaje de grasa usando el método de “Comidas frecuentes”. Yo también lo he logrado en mi físico y en el de mis clientes.

    De igual forma hay atletas y entusiastas del fitness que siguen el método de Ayuno Intermitente (Intermittent Fasting) y consiguen excelentes resultados. Y por otro lado tenemos a los fisiculturistas de la vieja escuela como Vince Gironda que lograron tener físicos admirables con el modelo clásico de 3 comidas.

    Cada método tiene pros y contras:

    - Hacer 5-6 comidas le permite a algunas personas mantener el hambre bajo control durante todo el día, pero a la vez los convierte en esclavos de los envases de comida y las alarmas en el reloj recordándote que han pasado 3 horas desde tu última comida.

    - Ayunos Intermitentes (Intermittent Fasting) facilitan mayor perdida de grasa durante la fase de ayuno, mejoran el proceso digestivo al darle un descanso mas prolongado y las grandes comidas al final del día te dan mayor saciedad. Pero algunas personas con poco apetito no logran comer las calorías necesarias al acortar sus horas de comida.

    - 3 Comidas al igual que el ayuno intermitente mejora el proceso digestivo y te permite hacer comidas un poco más grandes y más saciables. Pero de igual forma las personas de poco apetito aveces no logran consumir las calorías necesarias, para estas personas lo mejor es aumentar la frecuencia a 4-5 comidas.

    El mensaje que quiero transmitirles es que elijan el método que les resulte mas conveniente y sostenible a largo plazo.

    La Vieja Escuela.

    Todos los viejos fisiculturistas y levantadores de pesas hacían 3 comidas.

    Vince Gironda solo hacia 3 comidas y tanto el como los clientes que asesoraba tenían físicos impresionantes.

    Serge Nubret solo hacia 1-2 comidas al día, y era uno de los mejores de su época. En aquel entonces no existía el backup científico de hoy en día, pero su método era básicamente Intermittent Fasting.

    En el blog de Jason Ferruggia leí algo que me llamo la atención, y es que la idea de hacer 6 comidas debió ser impulsada por las compañías de suplementos, empujando la venta de proteínas en polvo. “Necesitas 3 comidas sólidas + 3 batidos entre comidas”

    Serge Nubret solo hacia 1-2 comidas al dia...tenia el metabolismo como un suero de miel de abeja... NOT!

    Convierte esto en algo placentero.

    A mi en lo personal me ha resultado un alivio reducir mi frecuencia en las comidas, yo siempre he sido “jarton” y prefiero hacer pocas comidas que verdaderamente me dejen satisfecho que andar todo el día comiendo y quedándome con hambre en todas las comidas. Mi tiempo rinde mucho mas al no tener que pasar tanto tiempo cocinando/empacando comida y cargando con ella todo el día. También me siento mas enérgico y alerta durante el día, cada vez que comes el cuerpo utiliza energía en el proceso de digestión, durante el día prefiero enfocar todas mis energías en mi trabajo y cosas mas productivas, y a la hora de comer mandarle saludos a Tubérculo Gourmet.

    Al final del día, comer y entrenar deben ser cosas placenteras, no veo de que forma andar con un reloj avisándote que pasaron 2 horas y debes comer se asemeje a eso. Sigue tu instinto y adopta el método que mejor se ajuste a tu estilo de vida y la hora de comer se convierta en algo verdaderamente placentero.

    2 Comments "

    Alfredo Rodriguez – Transformacion Vol. 1

    August 9th, 2012

    BI. Cuéntanos sobre ti

    AR. Alfredo Rodríguez, 29 años. He entrenado y hecho deportes intermitentemente desde que tengo 17 años con resultados variables. Desde entonces estuve “flaco” (para mis estándares) un par de veces, pero en sentido general he sido gordo toda la vida y hasta cierto punto me sentía bien conmigo mismo… siempre y cuando no tuviera que quitarme la camisa en público.

    En diciembre pasado aumenté unas libritas “cómodas” y como buen dominicano mi resolución de año nuevo fue ponerme en forma. Arranqué con mi dieta (cereales,  leche descremada, guineitos, queso crema, jamón de pavo, galletas de soda entre otras cosas que en teoría ayudan a rebajar) y ejercicio (de 45 a 60 minutos en una máquina de cardio y abdominales)… pues resultó que a los 2 meses yo tenía 8lbs menos, pero el % de grasa y la medida de abdomen había aumentado… entré en crisis.

    BI. Porque te decidiste a iniciar con BODYIGNITION?

    AR. En ese momento de crisis yo estaba dispuesto a lo que sea y precisamente en esos días me encontré con esta cuenta en twitter y me puse en contacto con ellos.

    BI. Que aprendizaje importante obtuviste del programa?

    AR. Aparte de entrenar y alimentarme correctamente… aprendí que es increíble la cantidad de mitos existentes en el tema de estar en forma (en serio, para mí eso fue lo más chocante).

    BI. Descríbenos tu experiencia con respecto al estilo de alimentación que diseñamos.

    AR. Bueno… en principio solo pensé “eta gente tan loca”, pero nada, comencé mi dieta  y los cambios fueron inmediatos (visualmente y en mi estado de ánimo). Y a diferencia de otras dietas, con ésta no siento la necesidad de romperla porque no se pasa hambre, ya la adopté como estilo de vida.

    BI. Que ventajas puedes mencionar sobre el programa y cual fue tu mayor reto?

    AR. Una de mis cosas favoritas sobre el programa es el enfoque hacia la salud. No es un programa “milagroso” donde uno rebaja 1 libra por día ni nada de eso, es un cambio progresivo y constante. Incluso los suplementos están más enfocados en la Salud que en el cambio físico en sí.

    Mi mayor reto? Dejar los refrescos y los tostones… pero nada, la vida sigue.

    BI. Cual es tu próxima meta?

    Por ahora seguir bajando el % de grasa y aumentando masa muscular… después hablamos de los cuadritos.

    BI. Que consejo das a aquellas personas interesadas en lograr un cambio radical en su físico?

    AR. Sencillo… deje de perder tiempo entrenando y haciendo dieta a lo loco…

    1 Comment "

    Entrevista a Milos Sarcev (Ingles)

    November 16th, 2011

    - Milos, you have a lot of history and success when it comes to bodybuilding and a lot of guys became pro working with you, do you mind if a pick on your brain some of that stuff?

    Yes Hamid, I’ve been involved in bodybuilding for exactly 30 years. I’ve competed in 110 shows of which 72 IFBB Professional competitions (a record), qualifying for Mr. Olympia, most prestigious bodybuilding contest on Earth, for ten consecutive years.

    I have also helped numerous bodybuilders reach their peak and become IFBB professionals and later qualify for Mr. Olympia competition as well.

    As I told you – I would be delighted to help you reach your full potential and put you on Olympia stage in next three years…and also make a lot of other top bodybuilding, fitness and figure competitors from DR successful on IFBB pro stage. This is what I love to do, it’s my passion and as you know: with hard and smart work – everyone can reach his or her goals. I am coming to Dominican Republic to raise the bar and help many to reach their goals.

    Soon, Victor Martinez would not be the only pro coming from DR.

    -Do you believe in bulking and cutting or do you think you can build muscle and get leaner passed the beginner stage?

    No, I don’t.

    I believe “bulking” or “off-season” is just excuse of the lazy bodybuilders to eat whatever they want and get big (read: FAT). As I said in Halmstad, during the Poliquin Hypertrophy seminars – nobody wants to get “big”…everyone wants to get more muscular.

    You want to get big – eat pizza, cheesecake or whatever your heart desires and you’ll get big for sure. But, let’s be honest – how many times you’ve seen competitive bodybuilder in off-season looking like a blowfish…ready to explode?!

    Bodybuilding is a lifestyle and I would like competitive bodybuilders to look the part all year long (instead of being in shape just last few weeks before and very few days after their competition).

    If you understand training and nutrition, you’ll realize that every single day we have the opportunity to build the muscle and also loose the fat at the same time.

    Those two processes are independent of each other. But, obviously, one should know what to do at all times…and I can’t wait to share all my methods with everyone there in

    WorkoutRD Gym

    In short – I carefully calculate individual caloric requirement, energy intake, energy expenditure, basal metabolism, substrate utilization (amount and kind) for every daily physical activity of the person in addition to their specific physiological needs and most importantly – in accordance to their goals.

    Believe me – it is not “rocket science” but most of the people simply forget the basics and more often then not – you’ll hear even very educated and even motivated to train individuals making the statements: “I know I am not eating like I suppose to…or not doing it right!!”…Well – guess what? Since when “not doing it right” produced right results?

    And, lets not confuse any results with maximum results…Many people are in shape…but they often don’t even reach their optimal shape, let alone their best possible shape, considering how much effort they put into their training and dieting.

    This is where I come in…and let me tell you. As a coach – I cannot be anyone’s friend…sympathizing for their personal problems or bad days…I always ask clients what is their goal in training…and if they answer anything else other than MAXIMAL stimulation of maximal amount of muscle fibers of targeting muscle groups they are about to train – I send them home with message:” come back when you are ready to train”…That’s the only way to become a champion…and believe me – I created more than few – so I hope I have credibility to make these kind of statements.

    Milos Sarcev and Juan Carlos Simo

    -How do you deal with calorie deficit vs physical activity for a trainee with a lousy metabolism ?

    I will tell you “the secret”…There is hardly any difference in people’s metabolisms in general.

    Certainly, I know I will get a lot of people disagreeing with me – so I have to elaborate on this one somewhat more.

    There is precise Harris-Benedict formula or equation that is used in hospitals for medical purposes. It calculates BMR (basal metabolic rate) of every individual – according to his or her height, weight, gender and age. As I explained in Halmstad: every organ, system, tissue or the cell requires certain amount of calories to exist…For heart to beat, lungs to expend and let us breath, skin to thermo-regulate…etc…etc calories are absolutely necessary…Life is impossible without the energy thus doctors determined PHYSIOLOGICAL needs of the body – and BMR represents amount of calories needed for 24 hours to maintain life – if individual is in state of coma!

    For each individual I would train – I would take their BMR and add two important factors: TEF (thermic effect of feeding or food) and TEE (thermic effect of exercise or physical activity) to determine their energy or caloric requirement.

    If one has sufficient amount of daily protein (with constant influx of valuable amino acids into the blood stream), enough essential nutrients (Essential Amino Acids, Essential Fatty Acids, Vitamins, Minerals and Water) and has perfect timing of his or hers meals – even with caloric deficit building muscle is possible and achievable.

    Obviously macro-nutrient profile (amount and kind of protein, carbohydrates and fats) of each meal has to be considered and expected energy expenditure has to be added to the equation before making THE PERFECT DIET…and then, at the right time during a day – we can easily have caloric deficit and force our body fat storage to give us missing amount of calories for whatever body needs it at the time.

    However, problems occur when someone is on “starvation diet” – consuming very few calories, training twice a day and doing some cardio on top of that (like many bodybuilders and figure/fitness competitors do). If caloric deficit (energy intake dramatically lower than energy expenditure) is more then 300 calories/day (for women) and 500 calories/day (for men) – body has no choice but to burn muscle tissue and reduce metabolic rate.

    If this kind of starvation diet continues for several weeks, and deficit is greater then 1000 calories/day – body is shutting down metabolism and burns muscle as a fuel to get missing daily-required calories.

    Muscle is metabolically active tissue and burns much more calories then body fat – and in highly restricted daily caloric environment – body doesn’t want to keep “expensive” tissue (muscle) and thus gets rid of it…which automatically reduces metabolic rate of that individual. These kinds of individuals later complain about their slow or (as you called it) “lousy” metabolism – not realizing they are the ones who caused it – with wrong type of diet.

    So, to answer your question – I never allow caloric deficit to exceed 300 calories daily for women or 500 calories daily for men.

    If someone has sluggish metabolism due to their poor diet or starvation diet for competition – I make sure I boost metabolism of that individual through perfect diet and training.

    I involve interval training and make sure that maximal TEF occurs – through small frequent meals of mostly protein, green leafy vegetables and essential (omega 3 + omega 6) fats.

    -Whats your stand on aerobics for fat loss? What´s your approach when preparing yourself or a client for competition?

    Well, just as everyone else – I was doing lots of cardio (aerobics) back in my competitive days…That is until 1996, when I had a pleasure of meeting Charles Poliquin. I was very much impressed with his overall knowledge, theories, ideas and soon enough I accepted everything he told me about negatives of aerobic training:

    1) Aerobic Training Raises Cortisol and Accelerates Aging

    2) More Inflammation and Oxidative Stress from Chronic Aerobic Exercise

    3) Decreased Reproductive Size and Function, and Lower Androgens in Animals

    4) Acute Oxidative Stress and Cortisol Elevation from Aerobic Exercise

    5) Long-Term Aerobic Exercise Compromises Immune System

    After he made all the valuable points to me why I should avoid cardio or aerobic training – I decided to quit doing it…and if you follow my career – following year (1997) was my best year…I won Canada Pro Cup, placed second in Night of Champions, top 10 at the Olympia and I had successful European Grand Prix Tour.

    One thing for sure – by 1999 I reached my absolute biggest (should I word it: most muscular weight), stepping on the stage and competing weighing over 250 lbs.

    My training and dietary manipulations was sufficient for fat loss in my case…but in some of my clients I had to go with some Interval training – to quickly boost their metabolism, especially in situations when we had a deadline – as contest was approaching very soon and drastic changes needed to occur.

    As I am preparing top professionals for highest IFBB pro honors – there are no excuses or compromises. When my athlete steps on that stage – it is his (and my) business on the line.

    We have to achieve that winning combination of extreme muscularity and super lean conditioning – as nobody can hide on that stage – especially not when thousands in the audience (or millions Online) are watching…

    To create reason for body to change :

    FIRST: we have to create a shock…something our body is not accustomed to. So stimulating muscle is a must…not just lifting weights.

    I often said: if someone goes to the gym to “lift weights” mind as well should go to some construction place and lift some bricks and get paid for it. We are going to gym to STIMULATE muscle…so training correctly is imperative. Feeling the targeting muscle and creating mind-muscle connection is where it’s at…not just lifting weights from point A to point B.

    Bodybuilding is an art form…not weight lifting.

    SECOND: we have to supply exact nutrients our body needs in right amounts and making them available in right times…as simple as that.

    Coach Poliquin, Juan Carlos Simo, Tony Parra, Milos Sarcev, Mary-Pier Gaudet, Hamid Yaryura and Derek Woodske

    -Do you believe in taking time off the gym to recover say a few days off vs deloads ?

    I do believe in listening to our body and giving a rest when it’s need it. However, from personal experience and training so many top athletes – I believe that human body is capable of adapting to everything – including extreme load…so I hardly EVER deload for extended period of time.

    I might change certain things in design of my GIANT SETS workouts and somewhat reduce the intensity for a week…but honestly – that hardly ever happens when you train someone for bodybuilding competition.

    -How do you asses progress when gaining muscle vs fat loss ? How do you know what’s the optimal rate for muscle gain or weight drop for fatloss.

    Let’s assume you are my client. Your goal is MAXIMAL HYPERTROPHY with simultaneous FAT LOSS.

    I would break it down to:

    DIET GOAL:

    Your diet plan should consider most importantly:

    From general health aspect:

    Intake of healthiest, most nutritious foods and nutritional supplements in right quantities and timely manner to provide ALL necessary essential micro/macro nutrients for ALL physiological/metabolic needs of your body.

    From your physique transformation aspect:

    Intake of maximal amounts of ANABOLIC and ANTICATABOLIC nutrients to accomplish ultimate goal of maximal hypertrophy (by reducing or completely eliminating protein degradation and simultaneously promoting highest levels of new protein synthesis).

    Adequate caloric intake to maintain balanced daily energy requirement (caloric intake in accordance to caloric expenditure), insuring that under no circumstances during any part of the day body could store undesirable nutrient reserves (i.e. storing surplus of unnecessary dietary fats into body fat storage).
    Preferred macro nutrients we WANT to store are protein (as lean muscle tissue) and carbohydrates (as glycogen in muscles and liver).

    Our designed nutritional/training/cardio program will insure:

    A) DAILY FAT LOSS (each morning, after 6-8 hours of sleeping and your body using around 600-800 calories for its physiological needs – thus depleting your glycogen storage, you will do interval training – on empty stomach. As your glycogen is lowered through overnight fasting, your blood sugar is not spiked by taking your first meal…and due to type of physical activity – you will force your body to utilize FATTY ACIDS as substrate for cardio or interval training activity and therefore 100% certainly you will be able to daily burn some of existing body fat. Every day that you do cardio on empty stomach, after 6-8 hours of sleeping – FAT LOSS will unequivocally occur).

    B) DAILY MUSCLE BUILDING (each and every training session will now become ANABOLIC EVENT, contrary to years of training old fashion way – catabolizing muscle tissue due to lack of anabolic environment during your intense training sessions. Exercise physiology as a science failed to recognize most effective way for creating most anabolic [muscle building] environment DURING training session, using HYPEREMIA ADVANTAGE PRINCIPLE. As increased blood flow to trained muscles reach astonishing levels (up to 60% of total blood supply) ONLY during the training session – insuring saturation of predigested anabolic nutrients within the blood stream as well as release of anabolic hormones at the same time WILL induce ANABOLISM instead of usual CATABOLISM. Every day that you train using our method of anabolic nutrients/hormones delivery to working muscles while training – MUSCLE BUILDING will unequivocally occur).

    C) PREVENTION OF FAT ACCUMULATION AND/OR MUSCLE LOSS (each day your meals will be structured to deliver EXACT amount of calories needed to cover your energy demand, without exceeding it and therefore allowing your body to store excess as body fat. Simultaneously we must provide sufficient amount of muscle building PROTEIN, essential amino acids, essential fatty acids, vitamins, minerals and water – to insure anticatabolism or possible muscle loss).

    Understanding every moment of the day WHAT is going on in your body is our ULTIMATE GOAL.
    Simply, I want you (and everyone reading this article) to know your body that well – that anytime you eat (or don’t eat something) you know exactly what is going to happen in your body due to that meal that you just had…

    After 8 hours of sleeping, your body will burn 800 calories (resting or basal metabolic rate calculated for you is approximately 100 calories per hour).
    Those calories your body will draw from glycogen storage (carbohydrate stored in muscles and liver)…
    As you wake up in the morning, you will start cardio (or interval training) on empty stomach…and such an aerobic activity uses FATTY ACIDS as a primary fuel, so immediately, every morning your body will break down some body fat in order to have you complete your cardio session.
    You will know, with certainty, that every day you start your day with FAT LOSS…

    As soon as you finish intervals session – you must break down this catabolic cycle by ingesting enough calories/nutrients to let your body sense that is OUT OF DANGER…so it doesn’t shut down your metabolism or starts breaking your muscles down along with the fat…

    Your first meal should be LOW GLYCEMIC (no carbs preferably or very low amount of starchy complex carbohydrates), HIGH PROTEIN, MODERATE FAT meal.
    My preference is MEAT and NUTS.

    Meal is suppose to give you enough PROTEIN – to insure immediate and continuous influx of necessary amino acids into the blood stream (for protein degradation prevention) and sufficient amount of good FATS for caloric/energy demand for next 3 hours, until your next meal. Meat at nuts will favor release of right neurotransmitters – giving you mental acuity and sense of well being…and high energy.

    Giving ONLY what body needs to use will provide sufficient amount of calories for every physiological/metabolic demand you put your body through…so body would NOT be able to store any excess calories coming from dietary fats.

    After that, your meals should be scheduled to insure maintenance (calories in – calories out) and then – when is time for your workout – you need to create maximal anabolic and anti-catabolic environment, taking specific supplements right before, during and immediately after the training.

    Remember:
    Everything you have in your blood stream during the training your endogenously released insulin (strongest anabolic hormone in your body) will push into the cells (muscle cells of training muscle fibers). So IF we have only good nutrients in our blood – only good things can happen….but if we have some “bullshit” that we don’t need (fatty acids, triglycerides, preservatives, fillers….etc) that will also be inserted into the cells – and that is NOT what we want.

    We want to supply our blood with MAXIMAL AMOUNT of predigested ANABOLIC nutrients…and insure simultaneous presence of strongest anabolic hormones at the same time in our blood – which will be delivered to our working muscles…So, with each muscle contraction we can insert amino acids, glucose, ATP…Kalium…etc inside the cells, thus create anabolic effect.

    PRE WORKOUT DRINK (20-30 minutes before training)

    10 grams of EAA
    5 grams of CREATINE
    10 grams of GLUTAMINE
    5 grams of CITRULINE
    2 grams of L-CARNITINE
    2 grams of BETA ALANINE
    mixed with GATORADE (30 grams of carbs)
    To have favorable osmolility you need 1 liter of ALKALINE (if possible) WATER (as there is too much powder to be diluted)

    Drink slowly for 10 minutes

    Make WORKOUT DRINK – that you will drink in between sets.

    Here is workout drink:

    10 grams of EAA
    10 grams of BCAA
    1 gram of L-CARNITINE
    1 gram of BETA ALANINE
    75 grams of VITARGO
    mixed with 1 liter of alkaline water (or any water if you don’t have alkaline. If you have alkaline – I like ph 9 to 9.2)

    After you finish workout:

    POSTWORKOUT SHAKE:

    50 grams of WHEY + 50 grams of CARBS
    5 grams of CREATINE
    5-10 grams of GLUTAMINE

    After training and creating anabolic environment during and immediately after the training – is back to MAINTENANCE…which means consuming normal amount of calories needed for period of time before you go to sleep…knowing that as you sleep – your body will deplete your glycogen stores and possibly start burning some body fat as well, while fasting…


    -What’s the best advice you could give to all the people that reads this page and want to achieve a lean and muscular physique?

    Best advice – follow my suggestions…Hahahaha, I know it might sound arrogant but please allow me to be confident – as I’ve spent more then 30 years in this field.

    Read this article and I am sure you’ll agree with many things I say…and if you don’t – I’ll be available for questioning anytime.


    - Its been 10 years since your last competition, i´ve heard some rumors about you making a comeback next year, how true is that?

    Actually – only 8 years…and yes, I will compete again. Once a competitor – always a competitor…

    People often suggest that age is a huge factor and one should stop competing after they reach whatever age. Really?

    In my first IFBB pro show (1991 San Jose Pro Invitational) I was competing against bodybuilding legend Albert Backless. I actually managed to beat him in that show…but week later in Niagara Falls Pro Invitational Albert beat us all – winning the contest AT THE AGE OF 61!!!

    Yes, you read that correctly – he was 61 at the time and he beat all the best pros in the business – more than half his age.

    Right there I realized: age is just a number and as people say: you are as old (or as young) as you feel. Besides, THE most important fact about Anti-Aging is how much muscles (lean tissue) one is able to maintain (or even build) after age of 40…Yes, muscle mass is most influential factor of any anti-aging protocols…and something everyone should highly consider.

    As far as me competing again – I am excited coming to DR ant training with you guys – as I have seen intensity all of you put into your training. So, I believe in just short few months from now – I would be back in competitive shape.

    Muscle memory is something I count on, as I’ve seen many of my friends and IFBB pro colleges achieve their personal best after age of 50 (Vince Taylor, Francis Benfato, Gary Strydom…etc) so I would have no possible excuse NOT to do the show.

    - Thanks for taking the time to talk with us, and i hope we meat again soon.

    Well, I am on my way there

    Hamid Yaryura and Milos Sarcev

    No Comments "

    Que es la Biosignatura?

    October 5th, 2011

    A menudo la historia se repite en los centros de fitness o acondicionamiento físico y para nada me refiero a los formatos de entrenamiento, ni a las rutinas, las cuales tienen que ver muy poco con la reducción de la masa grasa tan anhelada por todos. Me refiero a personas decepcionadas, personas que no ven progreso estético aun siguiendo un determinado plan , las mismas personas que se pasan una vida probando métodos diferentes para obtener resultados.

    Pues les dire en cuanto a esto que, como a todo en la vida, hay que aplicarle siempre el sentido común a las cosas importantes y llevar al plano de lo consiente cualquier plan y cualquier decisión “aquel que fracasa en la planificación, planifica su fracaso”, tenemos que saber donde estamos parados, de donde partimos para saber a donde vamos y para establecer este parámetro ya existe un método, el método de la Bioasignatura. Ok, explico de que se trata, este concepto de evaluación fisiológica es elaborado y desarrollado por el, mundialmente reconocido, entrenador Charles Poliquin quien tiene una experiencia de mas de 30 anos consiguiendo resultados con atletas elites en eventos internacionales y quien nos dice que el porcentaje de grasa de una persona(body fat) tiene que ver mas con las respuestas hormonales que emite el cuerpo ante situaciones de estrés, mal nutrición, toxicidad entre otras cosas. Esta prueba nos revela un modo especifico y personalizado de tus perfiles hormonales que nos permitirán elaborar un plan para conseguir nuestros objetivos estéticos y de salud en general.

    Se realiza de la siguiente manera; se toman de 10 a 12 pliegos de grasa en diferentes partes del cuerpo con un caliper profesional y los mismos se introducen a un programa diseñado para calcular estos valores . por ejemplo una persona con altos niveles de estrés puede ir acumulando grasa en la parte abdominal y por otro lado alquien que es poco tolerante a algunos alimentos, osea que tiende a engordar con estos, puede saber que tanto puede reducir su ingesta.

    En síntesis la Bioasignatura nos dice: la tolerancia insulinica, la produccion de andrógenos como la testosterona, la liberación por parte de nuestro cuerpo de hormonas lipotropicas(que queman grasa), niveles de hormonas estresantes como el cortisol, los niveles de estrógenos, la calidad de nuestro sueno reparador entre otras cosas. Pero no todo esta dicho con este método, una de las cosas mas importante es la gran oportunidad que te ofrece la Bioasignatura de buscar de manera especifica tus suplementos acorde a tus necesidades, osea, que no desperdiciaras dinero. Las personas calificadas para realizar Bioasignaturas son coaches certificados por Charles Poliquin e instruidos en ese campo.

    Puro Suarez
    P.I.C.P Strength Coach, Workout Dimond plaza
    BioSignature Practitioner
    829.715.3016

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    Transformacion: Rafael Alegria

    October 5th, 2011

    Decidido. Esta es la palabra que mejor me define y por la cual siempre he obtenido buenos resultados, siendo mí cambio uno de ellos. Desde que tengo uso de razón he practicado deportes en general, es algo que disfruto y que me apasiona. No obstante, nunca pude desarrollar el gran físico que demandaban mis actividades!! Mientras estuve en el colegio era el típico “skinny” que no engordaba ni aunque me diera las súper batidas de proteína, bizcochito, huevos, etc. Eso era una verdadera bomba. Gracias a Dios que era tan hiperactivo que no me volví un verdadero mazacote. Finalmente llegó la época del gimnasio, fiebre que el 99% de los hombres ha experimentado. En esa época había recién comenzado la Universidad. Ya con un par de libras mas, resultado de los “tragos sociales” y los disparates que comía, el gimnasio “se estaba notando”.

    Es cierto que me veía mas grande, pero con qué costo? dañando mi salud por estar comiendo basura. Me bebía todas las proteínas que eran bien mercadeadas sin siquiera conocer de sus componentes y sin saber si era la indicada para mis necesidades. Ni voy a mencionar la gran cantidad de rutinas que hice sin ver grandes cambios. Mejor dicho, si vi. Algunos cambios, pues ya tenia 20 libras más. Estaba “poniéndome roca”. Que ingenuo.
    Siempre tenía como meta tener un buen físico, creo que Rocky me quedaba chiquito. De solo pensar en eso arrancaba con las pechadas y abdominales como un loco. Es más, mi mamá casi me mata cuando entró al patio y encontró mi gimnasio privado (Un par de mancuernas hechas con latas de leche y cemento). Me van a decir que no lo han visto?? Les apuesto a que si!.

    Después de un año en la Universidad, decidí entrenar con conciencia. Comencé a leer muchos artículos de fitness, de alimentación y de suplementos. Fue algo que realmente me atrajo. Podía pasar horas muertas en una página Web leyendo sobre la última rutina, o sobre la mejor proteína según los pros. Un día en el gimnasio decidí conocer personas como Checo, de Ponteroca, que siempre estaban dispuestos a discutir temas relacionados con el entrenamiento. La verdad que desde ahí fue que comenzó el verdadero cambio. También comencé a entrenar con Hamid, quien fuera del gimnasio es un buen amigo mío, que compartía los mismos intereses de desarrollar un buen físico y mantenerse saludable. Ya el hecho de entrenar había escalado una posición en mi lista de prioridades, pero no porque tenía que hacerlo, sino porque disfrutaba hacerlo.

    Ya estaba tenia una dieta mucho mas saludable, seguía el famoso modo de alimentación paleolítico que a Checo le encanta promocionar. Esta dieta se basa en consumir frutas, nueces, vegetales, raíces y principalmente mucha carne, y otras fuentes magras de proteína. Les confieso que esta dieta me dio grandes cambios. Logré bajar 5 puntos porcentuales mi nivel de grasa corporal hasta llegar a 12%. Pero, para serles honestos, con este tipo de alimentación desarrollé mucha ansiedad hacia mis alimentos preferidos (casi todos ricos es carbohidratos, es decir, que engordan!!!). Necesitaba un algo más flexible, que me permitiera “jugar” con los alimentos sin dañar o perjudicar mi objetivo de estar lean, con una buena masa muscular. Hablando con unos amigos conocí el “Carb Cycling”, que básicamente consiste en alternar el consumo de carbohidratos dependiendo del tipo de entrenamiento de cada día. Al principio, pensé que eso me iba a sacar la verdadera barriga. Ya tenía dos años manteniendo dietas bajas en carbohidratos, por lo que me parecía una completa locura.

    En esos días vi. cambios de algunos amigos que me dejaron con la boca abierta. Ellos atribuían estos cambios al carb cycling que Body Ignition, promovía y enseñaba. Yo era (soy) una persona muy incrédula cuando veía esas fotos de “before & after” ya que se lo atribuía al photoshop :p. Pero mi deseo y mi decisión de ir más allá de lo que había logrado me llevó a iniciar el programa. Yo entendía que mi cambio no sería tan drástico, porque “no tenía mucha grasa”. Obviamente estaba equivocado.

    Me he dado cuenta que el haber aprendido a suplementarme y a alimentarme correctamente y de acuerdo a mis objetivos fue algo fundamental para mi cambio. Cuando inicié el programa tenía 81.5 cm de cintura y 172 las. Hoy, luego de 16 semanas tengo 71cms de cintura y 160 las. con menos de 7% de Grasa Corporal. LA verdad que yo mismo estoy sorprendido con mi cambio. Cuando inicié el programa pensé que no iba a poder llevar esas dietas que me ponían a comer 5 o 6 veces al día, y a desayunarme con dos carnes de hamburger, la verdad es que ahora lo disfruto!! Considero que el mayor reto era mantener una consistencia en mi dieta, pero los cambios que iba experimentando cada semana me motivaban a ser más estricto y a hacer cada vez más ajustes. Además no era fácil salir a comer con los amigos o con la familia y ver a todo el mundo comerse una deliciosa pizza, pero el esfuerzo rinde sus frutos. Ahora puedo hacerlo en mi cheat meal con la satisfacción de saber que no me va a sacar un par de chichos.

    Mi próxima meta es incrementar mi masa muscular manteniendo un nivel de grasa bajo. Para ello solo dispondré de los ajustes necesarios en mi dieta, como lo hice para lograr mi primera meta.

    Finalmente, mi consejo para aquellos que quieran desarrollar un físico que siempre han deseado es que vayan por ello. Muchas veces nos da miedo, o nosotros mismos nos ponemos trabas como “Yo nunca voy a estar así”, “no tengo tiempo para hacer todo lo que se requiere para estar fuerte”, etc. Pero la consistencia y la fuerza de voluntad son la mejor arma para conquistar nuestros objetivos.

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    Pierna Completa 15-08-2011

    August 18th, 2011

    A1. Standing calf raises 10 sets x 10reps. 10seg descanso

    B1. Seated calf raises 3 sets x 20-25reps. 60seg descanso.

    C1. Pendolum Squat 1 1/4 4 sets x 10-12 reps. 60seg
    ( 1 1/4 : Bajas completamente,subes 1/4 de lo que seria el rango completo del movimiento, bajas nuevamente y y luego subes por completo)
    C2. Lying Leg Curl 4 sets x 8-10 reps. 60seg

    D1. Sissy Squat (en Power squat machine) 3 sets x 10-12 reps. 60seg
    D2. Stiffed leg deadlift 3 sets x 10-12 reps.

    E1. Leg press 2 sets x 20reps.

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    Pecho & Triceps 12-08-2011

    August 12th, 2011

    Giant Set.
    A1. Flies plano 4 sets x 10-12reps, sin descanso.
    A2. Bench press plano 4 sets x 10-12, sin descanso.
    A3. Incline DB Press ,60grados. 4 sets x 10-12, 120seg descanso.

    B1. DB Skull crushers 3 sets x 12-15reps, 60seg descanso.

    C1. Pushdown en polea 3 sets x 20reps. 60 seg descanso.

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    Cuadriceps & Pantorillas en 30min

    August 12th, 2011

    Mucho que hacer…poco tiempo para entrenar…sh*t got done!

    A1. Squats 5 sets x 12-15reps, 90seg descanso.

    B1. Leg Press 4 sets x 15-20reps, 90seg descanso.

    C1. Leg extension 3 sets x 20reps, 45seg descanso.

    D1. Seated calf raises, foot in, 4 sets x 20-30reps, 60seg descanso.

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    Rutina de Espalda 08-08-2011

    August 9th, 2011

    A1. Chin ups, neutral grip (fat grip) 4sets x 8-10 reps (3010) 120seg descanso

    GIANT SET.
    B1. Pulldown, supinated grip 4 sets x 10-12 reps (2010) 10seg descanso
    B2. Barbell Rows, supinated grip 4 sets x 10-12 reps (2010) 10seg descanso
    B3. Dumbbell Pullover 4 sets x 10-12 reps (2110) 180seg descanso

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