Month: February 2019

How to Do Right Banana Diet

Choosing the right food when dieting is the best way you can take care of your health. A healthy diet must also be balanced with exercise regularly. You can apply a banana diet or a morning banana diet to maximize your diet program.

The Morning Banana Diet or Diet Asa-Banana was first introduced by Sumiko Watanabe, a pharmacist from Japan. This banana diet is essentially encouraging you to eat fruit when you are hungry and reduce food portions. You also need to understand more about feeling hungry and full. Eating after 8 pm is also not recommended for this diet.

Here’s a guide that you can use to apply a banana diet:

Breakfast

For those of you who want to lose weight, one of the best ways is to change your lifestyle with a healthy breakfast every morning. Breakfast can help maintain your metabolism. Make sure you eat within 30-60 minutes of waking up so that body fat burning can run optimally. Breakfast also ensures that you don’t feel hungry during the day and make a bad choice in choosing foods to overcome hunger.

Breakfast with foods containing resistant starch can help you stay full and burn more calories in the body. One of them is banana.

These cheap and delicious bananas have many benefits for health, namely:

  • Digestion.
  • Helps reduce high blood pressure.
  • Prevent mild strokes.
  • Provide energy.
  • Good source of magnesium.

On a banana diet, at breakfast you are required to eat bananas and drink water only. Banana fruit must not be cooked or frozen first. You can replace bananas with other fruits, but only one type. If you are still hungry, wait around 15 to 30 minutes before eating other foods.

Lunch and dinner

There are no strict rules for lunch and dinner on this banana diet method. You can eat whatever food you want. But you have to stop when you feel full about 80% of your eating needs.

Snacks

Snacks are only allowed once a day or afternoon, this is the only time you can eat sweet foods. Even so, this diet also needs to avoid ice cream, milk and its derivative processed products.

Sleep enough

The banana diet also ensures you focus on adequate sleep between 7 and 9 hours each night. When you are tired from lack of sleep, the possibility of overeating and eating less healthy foods will increase.

A banana diet is a good technique applied in your lifestyle. If you can apply this diet strategy, it will have a better chance in the long term for weight loss and improving health. This can also prevent you from extreme diets that can interfere with your health.

This diet can certainly be a solution for those of you who suffer from obesity. But remember, there is no definitive evidence regarding the effectiveness of a banana diet for weight loss. Always consult a doctor if you have certain medical conditions that make you unable to eat bananas. You are still advised to exercise for the maximum diet every day to help you lose weight.

Divide and Conquer When Planning Your Workout Routine

To have a decent muscle, in addition to reading this article with the 8 best exercises to gain muscle mass, you must learn to organize your workouts following these criteria:

We have to think of a trained person who takes it seriously but without being an elite bodybuilder who depends on success in a competition. The objective is to cover the needs of a person in a way that trains strength about 4 days a week and that their training is planned with the right dose to get benefit in muscle development optimizing, time and effort, but avoiding over training and overloading.

Inadequate frequency

There is a classic way of programming strength training by dividing muscle groups according to the day of the week, for example: Monday, pectoral and biceps; Wednesday, bib and triceps; Thursday, legs, etc. However, from my point of view, this structure is very inflexible and does not have much sense or justification.

If we look at the main criterion for the development of strength and increase in muscle mass, we know that with regard to the frequency of training, the important thing is to apply a stimulus to the muscle group every 3 or 4 days. Remember that for an intense training of these characteristics, the muscle needs about 72 hours (3 days) to recover properly. In accordance with this main criterion, each muscle group should receive a new load stimulus on the fourth or even fifth day, regardless of whether it is Monday, Tuesday or Wednesday.

As we can see, it is not enough, we do not get a stimulus frequency every 3 or 4 days, if we train the pectoral on Monday, we would not train again until 7 days later, a very long time. It is also true that if the goal is the improvement of strength and muscle development, training 3 days a week is an insufficient frequency, at least should be 4 days a week.

With this distribution, the requirement to stimulate the muscle group every 4 days is met, an adequate frequency, however, it would force us to train 6 days a week, something unfeasible for most people, not only due to time availability issues , but also because it results in a high weekly load and could fall into over training.

In summary, we have a training availability of about 4 days per week (which can be variable) and an essential requirement that is to provoke stimuli every 3 or 4 days. The distribution option that best suits us is not to take into account the weekly structure from Monday to Sunday, but simply to have a program and to alternate systematically regardless of the day of the week.

With this distribution in rotation, one day is not assigned to a specific training, although the days of strength training were fixed, the contents that are happening in the form of rotation would not be like that. With this organization, a frequency of stimuli of between 3 or 4 days is almost always obtained, so we leave the main criterion assured.

There are situations in which the planned training days can be altered throughout the week, so this option in rotation is much better adapted, since the important thing is to maintain a monthly average of about 4 training days a week. , it matters little in the medium term if a week is trained for 3 days or in some cases it reaches 5 weekly sessions, the structure and its benefits continue to be effective within this margin since what is important is the overall result within the period of several weeks (mesocycle).

My personal opinion, thinking about the exposed characteristics, is that the structures that best adapt to these criteria are those that are divided into press-pull-leg, one day priority is given to the exercises (and muscles) of push, another to the antagonistic exercises in their pulling action and finally another day with emphasis on the development of the lower body. Later we will see how we organize it in detail, since distribution is not so simple in practice.

Butt in Your Next Half Marathon

You have decided to make the jump to the half marathon, you have already done several tests of 10 km and you are looking for a challenge, or maybe it is not the first time that you have faced 21 km but now you finally want to take it a little more seriously and improve your brands. In both cases, these tips that Sara Carmona gives us will be good for your success in the media.

Not only does the runner live the training, a good nutrition and the help of nutritional supplementation are key for optimal results and performance improvement.

Last month we interviewed this complete multi sport player who in her career has played tennis, dance, artistic gymnastics and has had a special impact on swimming, even winning medals in Spanish Championships. Sara has spent a lot of time triathlon with good results.

Sara Carmona, @sara.carmona.h also conducts personal training at a professional level and recently prepared a group of her Instagram followers to participate in the Terrasa half marathon held on January 27.

Sara, do you think that your experience in so many sports has benefited you to stand out as a triathlete?

Totally, each sport teaches you something, either a technical or tactical aspect that in many cases can be transferred in a positive way to the new sport you practice. And not only that, having competed in different disciplines, it has also helped me to know how to better manage my emotions, to compete and, therefore, to work better in sports psychology.

And how does the challenge of preparing some of your followers for a half marathon arise?

I’ve been working for challenges for several years, since my mission is for people to take the step, but giving a good service of training and physical preparation. The challenge is not only to finish their first half marathon, but to teach them how the road should be, how to train, how to feed sports, motivational aspects that must be activated and work, in addition to sports values, that my main objective is that, through sport, they achieve greater professional and personal well-being.

You have taken it as a challenge with a very didactic touch, in addition to nutrition, do you also give guidelines for supplementation to your students?

Yes, I speak to them about my own example, it is an aspect that in my sporting life I have always taken care of, all athletes need complements to be able to perform more, recover faster, be more protected, etc. For example, among many other supplements, I use Finisher® Multivitamin because it has a composition that totally convinces me, with vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D and E, as well as essential minerals. such as magnesium, iron, calcium, zinc, selenium, molybdenum, copper, manganese and iodine. When they ask me is one of those that I recommend because not only do you avoid nutritional deficiencies, which we all usually have, it also protects you from possible infections, since this combination reinforces the defenses and that is very important for an athlete … and for a sedentary person.

How many weekly career sessions did your students average in their preparation?

We did 4 per week, although with variations, some could put in another session during the week and others only programmed as minimum load, in addition to strength and physical preparation sessions, very important to prevent injuries and keep the body strong and prepared for the volume and the requirement of training.

Did you also put toning and strength work?

Of course, as I said before, it is something COMPULSORY. In addition, another important aspect was the work of career technique and specific exercises such as proprioception and mobility.

We assume that you follow your own training and nutrition recommendations when you are going to run a half marathon, right?

What I can not often do is dedicate to my workouts all the time I would need, so I have to be more efficient with everything, but I do apply my own guidelines, of course.

Details as simple as a good hydration before going out to train, which I recommend, I try to follow them to the letter. If I’m going to do a demanding workout or go out to compete, I take a Finisher® Intensity gel, before going out and I notice a lot of activation and I have more energy.

In the medium and for longer tests I like to take the Finisher® Generation UCAN® before, because it has carbohydrates such as corn starch that are gradually released and do not produce blood glucose peaks, it also provides proteins so that It compensates for the muscle degradation that occurs in hard tests like a mean.

I am also more confident wearing a Finisher® Endurance gel, when I go out to train and also in competition, I do not know how the gels that the organization distributes will fall to me. The Finisher® Endurance has fast-assimilating sugars and vitamins, and in those moments that you can feel your strength falter in the middle of the race, it’s great how well you feel.

Very important, all Finisher® gels as well as the Generation UCAN® do not contain gluten, fat or lactose, so in addition to taking them knowing that they are not going to produce any reaction I recommend them with total confidence to the people I train, since their tolerance It is perfect.

Do You Know That Parkinson’s and Alzheimer’s Can Be Treated With Permanent Acupuncture?

In contrast to neuro-degenerative diseases such as Parkinson’s, Multiple Sclerosis or Alzheimer’s, the alternative of permanent acupuncture with auricular implants emerges.

Parkinson, Multiple Sclerosis, Restless Legs Syndrome (RLS), Alzheimer… are conditions that seriously alter basic functions of our body such as balance, memory, speech, movement or ability to swallow, among others. You as a sportsman who takes care of yourself can see these affections far away, but you probably know someone or have a family member who has been affected by the problem.

Centro de Medicina Neuro-Regenerativa has been researching the applications of auricular implants in the field of neurology for decades and has a therapy based on permanent acupuncture capable of significantly improving the quality of life of people affected by this type of diseases.
Successful in more than 5500 patients

The therapy has already been used successfully in more than 5500 patients around the world, and as it is not drug-based, it has no adverse side effects.

It is a technique discovered in Germany in 2001, based on traditional Chinese acupuncture, which involves the application of tiny titanium micro-implants in the cartilage of the ear (auriculopuncture) permanently. These implants are painless and inappreciable and their objective is to reduce symptoms and relieve discomfort regardless of the age of the patient and the years of evolution of the disease.

This permanent atrial implant is used for the treatment of Parkinson’s and other diseases such as Multiple Sclerosis, Restless Legs Syndrome (RLS), Alzheimer’s, vascular dementia, Pick’s disease, etc. Faced with all these diseases, the center applies a multidisciplinary approach that includes neuro-psychology and physiotherapy throughout the treatment.

The emotion of returning to movement

Many of the Parkinson’s patients treated are excited about how they were able to return to daily tasks for which they were incapacitated before permanent needle treatment. Acts as simple as cooking, driving, running, doing DIY at home, etc. they had to leave again, they can perform them as they show in these testimonies of real patients.

Recovering autonomy entails increasing the quality of life and well-being of the Parkinson’s patient and, therefore, is also essential for their immediate environment.

Studies show it

Center of Neuro-Regenerative Medicine has made a comparative study to determine the effectiveness of this type of permanent acupuncture against Parkinson’s disease that has had a sample of 32 men and women affected by this disorder, with an average age of 54 years .

After one year of trial for which two groups were established within the sample of patients, some treated with permanent acupuncture and others not, both receiving pharmacological treatment, it can be affirmed that the permanent needle confers a greater stability to the pharmacological treatment against the illness.

The double-blind study, in which neither the patients nor the professionals treating them were aware of which trial group each member belonged to, concluded that patients who were treated with permanent acupuncture had fewer modifications in the pharmacological treatment (increase in dosage, inclusion of new drugs, etc.) and an improvement regarding the complications of said treatment.

More information, tel. 96 351 66 80 and www.parkinsonysalud.com

How to Divide Your Days of Training to Obtain Greater Gains?

Let’s be honest, nobody is going to give you a routine with which you will magically achieve the fitness goals that you bring in mind. It takes years of hard work, good nutrition, supplementation and a lot of trial and error, to achieve the physique you want. We can give you recommendations on the best exercises, training programs and the best training techniques, but at the end of the day you are the one who judges what really works for you.

Within the path that will take you to meet your goals is a good organization of your training program. The elaboration of your training and the division of it into the parts of the body that you will train for each day of the week revolves around specific factors for you. That is, there are elements that you must keep in mind before deciding what day you will make chest and arm.

1. Experience Training

Those who are beginners require less volume (series and repetitions) and intensity in their training programs. However, their training volume should increase as they evolve in strength and resilience.

2. Objectives

Are you trying to lose weight, burn fat, gain weight or get muscular ?. If you do not know what you want to achieve, you will not know how to get there. It is important that you trace your goals so that you can make decisions that bring you closer to them.

3. Availability

Can you commit to training five days a week, or is your schedule so tight that you can only go to the gym for a few days? Whatever it is, note that each workout is based on the previous one, so you need to be willing to go to the gym at least three days a week.

4. Rest and recovery needs

Depending on your work, lifestyle and recovery skills (including sleep), you may need more or less rest days. Rest days should not be overlooked in your search for more muscle. The growth takes place outside the gym, with good nutrition and adequate rest. As for recovery, you should not train a muscle group that is still sore from previous training. You have to learn to listen to your body.

Recovery also includes mental recharge. If you feel very exhausted from the excess time in the gym, include more days of rest can really help. It is not necessary to train days in a row, you can alternate your rest days with your training days.

5. Your weaknesses

If you have any part of the body that needs improvement, this should be the first thing to train after a day off, which is when your energy reserves are at maximum. Also, if you divide your muscle groups in such a way that they are separated from each other it may be possible for you to add a second training session for that muscle group that needs more attention.

The division of the trainings

Below are five very common training divisions, starting with the easiest and progressing to the most advanced. It is worth mentioning that there are many more options to divide your training but these are a good starting point. While beginners should start with the first option, other more experienced lifters should consider the five factors mentioned above when choosing which division of training they will follow.

You will realize that as you gain experience and become a more advanced lifter, you will need to use more exercises and greater intensity or volume for each part of the body. Keep in mind that more volume and intensity require more days of recovery. There are advanced lifters who can divide their training to a muscle group once a week.

1. Division of the Whole Body

The training of each muscle group in a single training is usually the scheme of the beginners, and is characterized by a single exercise per muscle group and with few series. One of the main reasons why the volume of training is kept intentionally low, is that the first primary adaptations obtained in the beginners come through the nervous system. In this stage you are teaching the body to activate and use more muscle fibers, and you will begin to have physical gains in size of your muscle fibers and strength. This requires a greater frequency, and although the volume of work is low, this training should be repeated three times a week, with 48 hours between each training.

Be forewarned and do not let many days pass between each workout. If you wait too long, you will not be able to rely on your previous training and you will return to the point where you started.

Another reason why volume and intensity remain low for beginners is to minimize muscle pain the next day. Muscle pain can be very daunting for a beginner.

Muscle pain can be very daunting for a beginner. Full-body workout routines help familiarize you with the equipment, and also allow each part of the body to exercise sparingly. If you are a beginner, and in a training session you only work on your leg, you will begin to feel severe pain in that muscle group for at least a week, which can make you not want to return to training.

2. Division by upper train and lower train

The volume of work (number of sets and repetitions) performed on each part of the body is low when you work the whole body; The next step is a division of your training in which you work your entire body for two days, and perform two exercises per muscle group. This is usually done by separating the body into muscle groups; upper body (chest, back, shoulders, arms) and muscle groups of the lower body (quadriceps, buttocks, hamstrings, calves, abdominals).

By increasing the volume of work done in each part of the body you can exercise the same muscle from different angles to achieve a better development, in addition to there will be an increase in the intensity of your training. In sample training it is recommended to do 6 sets (3 sets of 2 exercises) for each muscle group.

With this division of training you can train in two different ranges of repetitions; the first is oriented more towards strength. For this, choose a weight that does not give more than 6-8 repetitions. The second range focused on hypertrophy should select a weight with which you can lift 10-12 repetitions. Because you will be getting a little more volume for each part of the body, you will need more rest days before repeating the same workout again.

3. Push / Pull / Leg

As you gain experience and progress, this will allow you to introduce more volume to each muscle group, so you will be able to train your entire body over the course of three days. Although there are many options and recommendations on how you can join muscle groups to work on the same day, one of the most popular strategies (shown below) is to gather all the muscles that “push” (chest, shoulders and triceps), then all the muscles that “pull” (back and biceps), and finally leg exercises. The abdomen can be performed on any of these days.

The main reason why it is recommended to jointly train the muscles of “Push” or “pull” is that, with multi-joint exercises, various parts of the body are activated during training. For example, when you press the chest muscles activated are the pectorals, deltoids and triceps. So, when you train your pectorals, you will also be working your shoulders and triceps. The scheme of doing chest Monday, shoulder on Tuesday and triceps on Wednesdays, will not give you enough recovery, since some of the muscles will be activated again on consecutive days.

Adding a third exercise per muscle group is the simplest way to add more volume to your workout, which guarantees that you can rework the same muscle from a different angle for a more complete development. Here you can also use different repetition schemes, and less repetitions are recommended in compound movements for each part of the body. These should be done at the beginning of the exercise session, which is when you are fresh.

You can divide your training in such a way that you repeat it twice during the week (six workouts a week), or do it once a week (the first training on Monday, the second on Wednesday, and the third on Friday) . By doing it twice, you can also add a rest day every three days (three days of training for a rest day). Of course, that choice will depend on your schedule and need for rest.

4. 4 days of Training

This training division is more intense. With fewer muscle groups trained per day, you will be able to increase the volume and intensity of your workouts; factors that are important for there to continue to be progress in your body. The four-day training division takes place over the course of a week (that is, you will rest for three days), but it can also be divided into one day of training for a day of rest, or two days of training for two days of rest.

An efficient way to group the parts of the body is to unite a large muscle group with a small one; like the chest and triceps (again, both muscles push). Because the triceps are worked on in many chest exercises, you will exercise them again later. The same reasoning applies to the back and biceps.

Although you can also join antagonistic muscle groups, such as the chest with the biceps and the back with the triceps.

When training a large muscle with a small one, such as the chest and triceps, it is imperative that you train the largest muscle group first. The smaller the muscle, the faster it becomes fatigued, so it will be more difficult to train the big muscle afterwards. You should not train the triceps before your chest, because the triceps help the chest in the push. If your triceps are fatigued before chest exercises, your ability to push heavy weights will be very limited.

With greater volume and intensity, rest days become more important. There are times when taking a break makes you think you are doing something wrong, but no. To avoid this type of sensation you can take an active rest like jogging, swimming or even taking your dog for a walk. In this way you will be active, but your body will rest from normal high intensity training.

4. 5 days of Training

This training division is of advanced level, and allows you to give each part of the body its own training day, which increases the volume and intensity to maximum levels without having to worry about saving energy for another muscle group. Each muscle group is trained when it is rested, so there will be no prefatigue to limit your volume and intensity.

With this type of division you can train a muscle strongly and be out of the gym in an hour or so. In addition, the rest days are reserved for the weekend, although you can change the rest days on any day of the week depending on your schedule.

Be especially careful when organizing this type of training division. Breastfeeding on Mondays, Shoulders on Tuesdays and triceps on Wednesdays can lead to inadequate recovery. These key muscles should be separated by 48 hours. The same reasoning applies to the back and biceps.

Tip for your workouts

The divisions that are established here do not include the smaller muscle groups like abdominals and calves, nor do they include cardio; you can add them for convenience. The recovery of the smaller muscles is very fast and they can be trained every two days. The best thing you can do with these small muscles is to leave them until the end of your workouts. Remember that each body is different and reacts to several stimuli. Try to identify which division of your training days is right for you and make your attendance at the gym constant.

Three Workout Routines Suitable for Getting Fit at Home

For all those who are looking for an alternative to the gym or the park where you find a variety of furniture to work your body, today we bring three training routines suitable to get fit at home.

With very little equipment that we can get in every house such as chairs, brooms or similar or using exercises that only require our body weight, we can perform any of the following three routines:

Routine 1: with chairs and broom

The first routine that we give you consists of doing different exercises to work all the muscles of the body and burn some calories, making four series of 20 repetitions each of all the movements.

To carry out this routine we will need two chairs, a broom and our body only. We leave you the training in the following video:

The first exercise consists of performing a Bulgarian squat using a chair to support the raised foot, alternating repetition with a jump, to burn calories while working quadriceps, glutes, twins and femoral.

Then the routine proposes us to perform inverted rowing and plyometric flexions using two chairs for it, to work muscles of the back and pectorals. To exercise shoulders, it suggests performing shoulder presses with body weight or vertical push-ups.

With the aim of training triceps, the routine incorporates a variant of the classic push-ups where the forearm must be close to the ground and the palms of the hands fully supported facing forward. We can also work biceps by doing a biceps curl inverted in a bar, as if we were performing inverted rowing but with the grip upside down.

It also incorporates dipping or bottoms between two chairs to work triceps and pectorals and to exercise the abdomen it proposes to perform L-sit or L isometrics using chairs as support and also, abdominal flexo-extensions in a chair.

As we can see, it is a complete routine that allows us to train the whole body at home, using elements that we all usually have and our body weight.

Routine 2: with backpack and books

To work different muscles of the body, we can start this routine that consists of performing various exercises using as a single equipment a bag or backpack and many books.

We will carry the bag or backpack from different books and we will use it as ballast, as if it were a dumbbell and also, as a point of support.

In the following video you can see the routine:
In the first place, the training proposes to execute horizontal rowing using the backpack loaded in replacement of dumbbells, to work back and shoulders.

To burn calories and work pectorals and arms, we will use the bag to support one hand and the other will remain on the floor while performing plyometric push-ups from one side to the other, that is, we execute a flexion and quickly move to the side with a jump to support the hand that started on the floor on the backpack.

Also to work shoulders we can perform lateral arm lifts, taking the backpack loaded in replacement of the dumbbell again. And to train the lower train with squats with jump we can use the backpack on our back to add intensity with the load as a ballast.

And to train the abdomen, we can perform abdominal crunch using the backpack between the hands to raise the weight next to our body with the middle area of ​​the body. We can also perform leg extensions on the floor using the loaded backpack attached to the legs as ballast.

Thus, we can perform different exercises using the bag loaded in replacement of dumbbells, and we can make a circuit by time of each exercise or, perform two to three sets of 20 to 30 repetitions each for different movements.

Routine 3: with chairs

Also to train the whole body, this routine divides us the exercises that we can perform by muscle group. For your practice, we will only need two chairs, and if we have or find in some space of the house, a bar to perform pull-ups.

To work legs, the routine incorporates squats, Bulgarian squats and alternating strides and pelvic floor or bridge elevations to work in addition to legs, glutes.

With the objective of working abdominals, it is proposed to perform plank or abdominal plate, alternate crunch or trunk lifts to one side and another, inverted crunch, flutter kicks and isometric L or L-sit to strengthen different muscles of the mid-body area .

To exercise pectorals and triceps, it is suggested to perform push-ups and bottoms in different variants such as diamond push-ups, declined push-ups on a chair, and a variant that was included in the first routine to execute triceps extensions on the floor.

It is also proposed to perform pull-ups with a narrow grip to work biceps or pseudo-push-ups, with palms facing outward. For the work of the back, dominated and supermans or lumbar extensions on the floor.

As in the previous routine, we can make each exercise between two and three series of 20 to 30 repetitions each, or make a circuit executing each movement by time.

You see that there are different alternatives to train the whole body at home, making complete routines that allow us to be in shape without going to the gym or buy expensive equipment.

Strengthen Your Back at Home With These Exercises, Using a Simple Elastic Band

If we seek to show off even with clothes on our torso, nothing better than working the back to widen the trunk and also achieve an adequate body posture that reveals elegance. Therefore, we propose to strengthen your back at home using a simple elastic band, with the following exercises:

Rowing with elastic band

The first thing is to choose an elastic band that offers adequate resistance to your training level. That is to say, if you take time training that has greater hardness and that requires more effort to stretch or vice versa in case you are a beginner.

Once we have done with the right elastic band, we can work the back with one of the best exercises for it: the rowing and its variants.

Thus, we can perform:

Horizontal rowing: passing one end of the elastic band under one of our feet and bringing the other foot back, with the back inclined, we hold the free end of the band with the opposite hand. From there, we bring the elbow back, always with the arm flexed, on the side of the body as we would with dumbbells. We could also execute it with both arms together positioning ourselves as shown below:

Rowing the chin or neck: similar to how we would do it in a low pulley we can pass the middle part of the band by our two feet and hold the ends with our hands. From there, with legs slightly bent and separated, we take the elbows by the sides of the head upwards trying to bring the elastic band to the chin.
Seated Rowing: this exercise that is usually done in low pulley we can execute seated with extended legs, having fastened the middle part of the band on the bottom of our feet. The ends are held with our hands and with the back straight, we bring back the elbows by executing an oar seated as shown in the following video:

Elevations or flights with elastic band

Another classic that we usually do with dumbbells are the elevations or flights. Some of the most effective variants for working the back are:

Y-Elevations: passing the middle part of the elastic band below our two feet, standing with the back straight and holding the ends of the band with both hands, we raise the arms slightly flexed upwards, by the sides of the head trying to form a “Y” with them as shown below:

Lateral elevations, inclined trunk or bird: as we would do with dumbbells, we can work muscles of the high back by passing half of the elastic band below our two feet. And standing, with separated legs, holding the ends of the band with both hands, we inclined the torso to raise the arms by the sides of the body, perpendicular to it and slightly flexed.

Inverted flight or reverse fly: seated, with extended legs and middle part of the elastic band around the sole of the feet, we hold the ends of the band with both hands and with slightly flexed elbows, without rotating the wrists, we bring our hands back resembling an opening of wings. We can also execute it standing up, passing half of the elastic band behind a column as you can see in the following video:

With these movements that you can perform with elastic bands it is possible to achieve an effective training at home, requesting muscles from the entire back of the trunk and strengthening the back with such a noble, accessible and versatile element as the band or rubber band.

What Is the Percentage of Optimal Body Fat in Men and Women?

The IGC is a value that can vary slightly in men and women. In this article we tell you what percentage is the most optimal.

The body fat index is a value that refers to the amount of stored fat that a person has, taking into account factors such as age or gender.

In the case of men, an optimal percentage should be around 16-20%, while in women it ranges between 20-25%. This is because the female body produces more estrogen and therefore is more prone to accumulate fat in certain areas.

It is also important to point out that it is normal for this index to gradually increase over time. Your metabolism’s big fault is that it becomes more unstable when you’re turning years old.
Food and exercise are essential when reducing the GCI

To achieve an optimal fat index, it is necessary to practice healthy lifestyle habits such as opting for a healthy and balanced diet, together with a daily and constant physical activity. A good way to achieve this is through high intensity exercises (also known as ‘HIT’) and with which results are achieved in less time.

We must also abandon sedentary lifestyle and other harmful vices such as tobacco or alcohol. Anyway, if you want to lower your IGC, we advise you to put yourself in the hands of a nutritionist to study your case better.

How is the body fat index measured?

There are different methods when measuring body fat. One of the most widespread is that of anthropometry, a system that consists of a set of measurements directed to the most important parts of the body such as the thorax, the head, the torso, the arms, the thighs, the calves, the waist or hip.

To perform all this process, analog or digital lipocalibres are used. When all the samples are taken, a series of calculations are made through some equations so that, in this way, the IGC of the analyzed person can be more accurately known.

On the other hand, there are also bio-dependence equipment such as scales with electric sensors for the hands and feet. These are devices that send a current of energy between two points of reference with which you can know more in detail the percentage of accumulated fat.

What happens in your body when you burn fat?

There is a lot of talk about fat burning training, but what really happens in your body? It is likely that at first you feel a greater appetite, it is logical for the extra expense you are doing in training but your body will end up adapting to the new sensation. At the nutritional level you can eat more quantity but without excesses and choosing food carefully.

If you prolong the training over time you will see how your muscles will be more defined as part of those subcutaneous fat that rounds the forms will disappear. You will also notice that you are more efficient in aerobic sports, partly because of the training itself and partly because the loss of fat means that your muscles have to make less effort when moving less weight.

As a result of training, your muscles will slightly increase your metabolism, and probably increase a little volume. That will cause your energy consumption to increase, even when you are at rest. Therefore, when the loss is due to exercise and more muscle mass is formed, an “en bloc” reaction occurs: you lose fat, then your metabolism becomes active and it is easier to lose fat. On the contrary, if each time you are less active the reaction would be the following: you accumulate more fat then the metabolism goes slower so it is easier to accumulate fat.

With diet alone, without exercise, it usually happens that the body reacts to fat loss by slowing down the metabolism, making it increasingly difficult to lose weight even if in the end we starve ourselves. Hence, combining exercise and diet is key: “Sport is the king, nutrition is the queen and together they make the kingdom”.

Body fat calculator

Estimating your percentage of body fat helps you to better compensate your body composition, as well as calculate the amount of calories your body requires as well as your macronutrients as well.

The following calculator uses the formula to estimate an individual’s body fat percentage, created by the Armed Forces of the United States.