Fat Measuring Device

Body fat tester, body fat measurement and body fat tracking chart

''The caliper is *great* and the myotape can be useful, too. Both are easy to use.

Some reviews have said the caliper is too simple to be effective, but they are mistaken. Their problem is not with the caliper, but the way they are using it (see more below). This product is recommended by the pros, and there is no reason to pay any more.

Caliper: It's a little tough to get a consistent reading, but with practice it gets easier. The product has a great "click" feature so you can never push too hard. Do not use the instructions or the chart that comes with the product, however, as it will decrease the accuracy and consistency of your body fat measurements. A much more reliable method is to use the internet (see below).

Buy here the device for only $6.34 Save $13.65 (68%)

Fat Measuring Device endorsed by the World Natural Bodybuilding Federation 

Myotape: Very easy to use and a good compliment to the caliper.

Note, the instructions which come with the caliper do work, it's just that it isn't the best method, which is why some fitness freaks were complaining. Consistency across measurements is the most important thing when measuring body fat, and the suprailiac is a terribly tough spot to hit consistently. Veer just a little off and the reading will change. But if you use the other method I listed, these problems will be alleviated. Also, the 3 set method is more accurate, with minimal additional effort.

This little plastic product is so quick and easy to measure your body fat percentage that you almost feel like it can't be that accurate.

But just for kicks I had my body fat measured with one of those fancy electronic machines several times before using the Accu-Measure calipers.

The average of three readings for the electronic device was 26% body fat while the Accu-Measure showed 25.5%. Not bad considering this product is a whole heck of a lot CHEAPER than the electronic body fat machines.

I'm trying to get my body fat down to single digits and these Accu-Measure calipers will help me track my progress. VERY affordable and they REALLY work!''

Foot Rocker Prevents Plantar Fasciitis

Calf Muscle Stretching Shoes

TREAT and get rid of the painful condition of plantar fasciitis

Reading around on the internet and looking for gym equipment, I found this amazing shoe which it has the best reviews and very good price. Have a look at this review done by a trainer, which was very impressed about this device:

''As there are a lot of people buying this clever little device to address a painful foot condition known as plantar fasciitis, I thought I'd throw in my two bits for what it's worth.

Buy Foot Rocker for only 

$10.89 Save $9.10 (46%)

First of all, you can use this device to help PREVENT plantar fasciitis. 

How does that work? Well, risk-factor studies show that if a person can't pull their foot up towards their head sufficiently (a motion called dorsiflexion), then they have an increased risk of getting plantar fasciitis. Since the Foot Rocker loosens up the muscles that keep you from pulling your foot up, it can increase dorsiflexion and decrease your chances of getting plantar fasciitis. Problem is, how much stretching does one have to do to really make the leg muscles more flexible?

Well, according to the book, The 5-Minute Plantar Fasciitis Solution, which has painstakingly gone through all the randomized controlled trials comparing static calf muscle stretching for no stretching in order to get to the bottom of things, the most efficient way to get the job done is to hold a stretch position for twenty seconds, do it four times daily, three days out of the week (Knight 2001). There are other combinations of hold times and frequencies that will work, but this way is by far the most efficient (if you look at the table in the book, you'll see what I mean). Using these guidelines, you will gain about 6 degrees in 6 weeks. Individuals looking to stretch out their calf muscles and increase their length for other reasons (i.e. Running, sports...) will also want to use these guidelines.

The second reason to use the Foot Rocker when it comes to plantar fasciitis, is to help TREAT and get rid of this painful condition. 

To my knowledge, there is only one randomized controlled trial that has tested out the effectiveness of doing just calf muscle stretching alone to get rid of plantar fasciitis. It goes something like this:

-One group of volunteers stretched their calf muscles for 3 minutes, three times daily, while another group did five 20-second stretches two times a day (Porter 2002). At follow-up four months later, both groups improved with no differences in any aspect of their outcome.

So it seems that based upon the LIMITED evidence (you gotta go with what you got), calf muscle stretching alone IS an effective treatment for plantar fasciitis. Therefore, if you want to use the Foot Rocker to help treat your plantar fasciitis, I suggest using any of the two stretching guidelines above. Hope this helps potential buyers.

If you get a lot of running related injuries, the author of the plantar fasciitis book has another book too - Treat Your Own Achilles Tendinitis. Happy training!''

Rebound trampoline Exercise

Cardio Exercise with Fun jumping Rebound trampoline 

Rebound Air- Buy here

How many times in childhood, have been bouncing around in bed trying to jump higher, even with the risk of being scolded by parents? Often know for sure!

Here as time passed and today we jump anything (without damaging anything, on the contrary - with benefits) to Rebound classes based on a mini-trampoline elastic, individual, music, Cardio, toning and much good humor.

Rebound ASA - Aerobic Accelerator System is built on the concept of group workout studied and promoted by Jill Cooper - International Trainer, which is based on the simultaneous action of the following forces:

Gravitational acceleration
Weight
Deceleration (mesh cushion the impact force with which the descent)

Rebound time

Start time ... Normally you get nervous. If I have to fall? Embarrass me in front of everyone? Well no, not happening. The trampoline has a diameter large enough, and the instructor gives you all the information you need to participate as safely.

Knees slightly bend, torso slightly leaned forward jumps are executed using leg strength at low altitude.
Choreographies, more or less complex work all muscles of the body, especially the muscles deep (up to 68%). Surface elastic ensure minimal impact on joints, trampoline retaining about 85% of the shock.

Do not know when time passes: in the Cardio workout to get used to the trampoline and jumping, then comes the second time, in which the focus is on toning. Arms, abdomen, thighs, buttocks, nothing remain uncultivated.

At the end of the hour you'll feel like a snowflake, but it is possible that the next day you wake up with muscle soreness.

Types of training Rebound

ASS Reabound classes are varied. You will meet:
REBOUND ASA - Interval Jump
An intense Cardio program based on the alternation of complex choreography, being driven around the muscles of the body by toning exercises for arms, abdomen, thighs.
REBOUND ASA - Combat Jump
A program based on the techniques of martial arts, focusing on the upper body and the effects of exercise are enhanced by jumping on the trampoline.
REBOUND ASA - Dance Jump
Probably the most fun of the programs, based on movements in different dance styles, each song having its own choreography, adapted elastic trampoline.
REBOUND ASA - Total Body Workout
Combines the principles of exercise and functional training ASA. It is no longer focuses on choreography, but fat burning exercises, strength, muscle toning. You can use sand bags, elastic bands, dumbbells.
REBOUND ASA - Jump Dance Junior
No children have not been forgotten, there is this program for them. The purpose of time is to develop coordination, distributive attention, tenderness, creativity.

What you get with Rebound?

Rebounder, Ultimate ReboundAIR Quarter Fold

Besides muscle toning, weight loss, strengthen joints, Rebound will increase your aerobic capacity. It has a role in pumping blood and lymph, helping to eliminate toxins, reduce cellulite and increase metabolic rate.

Gravity receptors stimulates rebound permanent training improves balance and enables you to perform some exercises on the ground would have a dangerous impact.

The rebound can not attend classes pregnant women and people with spine problems. All others have freely!

Caution! Addictive!

Kangoo Jumps Trainings amazing fun workouts

Jump Shoes Fitness Made Fun

Efficient training of Kangoo Jumps

Are you tired of the endless Cardio session, insipid and monotonous, to which you have no reluctance? Then you can try one of the most innovative forms of aerobic exercise, fun and effective: Kangoo Jumps!

Sports Kangoo Jumps boots are created on the principle of rebound, involving a move without risks, which reduces about 80% negative impact that they have feet in contact with the ground during running, jumping, etc. Aerobic exercise. These boots have been designed for NASA astronauts, they use the various exercises after returning from missions to regain lost bone mass and muscle mass during space travel. Subsequently, the boots have been found useful in the recovery of persons who have suffered trauma or spinal joints and those suffering from osteoporosis.

About efficient training of Kangoo Jumps

They have a rounded arch in the lower back, which allows you to walk, jump or run on them with ease. Easy meaning that it eliminates the problem of potential imbalances or a great fall. KJ time is far from easy, where movements and posture are correct, a day after being felt some muscle soreness. It is extremely important to be held back straight, feet slightly apart and tighten your abdominals and buttocks. They offer an intense workout the abdominal area, buttocks and leg areas, stimulating the secretion of endorphins that cause a state full of verve and good humor.

What do the studies on the training of Kangoo Jumps:

See Prices/Buy here

Studies have shown that wearing these boots manage to burn 25% more calories than a regular aerobic workout. They also grow an aerobic endurance, reduce the fat deposits quickly, improve posture and reduce recovery time from injury, while developing muscle mass and bone. Positive effects and the tone and energy levels will increase significantly and the wellbeing induced fun, and they managed to reduce some of the stress.

Who can use Kangoo Jumps?

Kangoo Jumps can be used by people aged between 6 and 100. More fit foot sizes and can be very easily adjusted to fit the shape of your foot entirely. Their adjustment is essential for safety training. A positive aspect is the fact that including children, and people with serious weight problems can enjoy a fun workout without risk of injury.

Another important thing is that the Kangoo Jumps boots can be purchased at a price of approx. $ 300 and can be used in other contexts besides the workouts in the gym. Including daytime activities may be carried on or can be run through the park with astonished eyes of rigor.

Diet and exercise plan to burn fat fast

Lose up to 9 kg in a few weeks

Best plan to burn the fat and build muscles in a few weeks

This training should be to burn fat and help you get in shape in 12 weeks, given that you are a beginner. Perhaps some will say that is too fast, others too long, the day after tomorrow until tomorrow comes the summer (or not!), But I say it is worth trying to test results. It is easy, start slowly and build quickly.

The objective is simple: lower body fat, maintaining muscle mass, shape and body transformation input as much as possible in these 3 months of work. The idea is not to look better, but to increase your fitness level and strength to stand up to the new sculpted body.

Goals and expectations:

Fat loss - to decrease about 8-9 kg of fat
Muscle mass - to maintain or even build muscle
Conditioning - to be in excellent physical shape.
Food Plan for 12 weeks
Each week will consist of 3 different types of food.
Days with high consumption of carbohydrates - one day / week
Days with moderate consumption of carbohydrates - 3 days / week
Days with low consumption of carbohydrates - 3 days / week
You can structure these days as you want. I suggest however to keep the days with high consumption of carbohydrates for special occasions. I mean family gatherings, out with friends or days where you feel the need for some guilty pleasures ... Like everything I wrote about how they affect our help or cheat meal sites.

Also mention that you can adjust your caloric intake by metabolism.
The following changes should be made:

Men 40 + - reduce daily calories by 300 calories
Men 20-25 years - increase calorie consumption by 300
Women 40 + - reduce calories by 200
Women 20-25 years - increase calories by 200

Food Plan 12 weeks for Men:

Week 1 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 2 - 3 days with 2200 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 3 - 3 days low-carb with 2100 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 4 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 5 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 6 - 3 days low-carb with 2200 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 7 - 3 days low-carb with 2100 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 8 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 9 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Week 10 - 3 days low-carb with 2200 calories, 3 days with moderate consumption of 2400 calories of carbs a day with carbs than 2,700 calories

Week 11 - 3 days low-carb with 2100 calories, 3 days with moderate consumption of 2400 calories of carbs a day with carbs than 2,700 calories

Week 12 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories

Protein consumption should fall somewhere in the 180 g daily. If you're a guy or have a lot of solid muscle mass can consume 200-220 grams of protein per day. If you have a higher protein intake, then you decrease the fat intake to compensate for the calories.

Fat intake should represent about 20-30% of total calories. Once you have determined these values, the remaining calories will come from carbohydrates.

It allowed 10% of what you eat is not even the best quality, that for those who daily resist or are placed in a situation where they have no choice.

12-week meal plan for women

Week 1 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 2 - 3 days the 1,400 low-carb calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 3 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 4 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 5 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 6 - 3 days low-carb with 1400 calories, 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 7 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 8 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 9 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 10 - 3 days low-carb with 1400 calories, 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 11 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Week 12 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories

Women should consume at least 100 grams of protein daily. If you're in good shape and have plenty of muscle mass, you consume 120 grams of protein daily. As for men, if you have consumed more protein than they were allowed more fat consumption decreases.

Fats also be kept at 20-30% of daily caloric intake. All details Observe that for men.

Tips to control hunger

I know there are some basic tips, but maybe we need to be brought back into memory sometimes.

Large tables and rare vs frequent small meals
I do not support any kind of power, I know that people say that 6-7 small meals a day is ideal, but we must recognize that many of us do not have time to reach this goal. So rather than panic as you did not eat protein at X, you better calm down and find the proper formula to your lifestyle.

My guess is that even hunger and appetite can work and you can resist quite well without food and several hours if it is used as your body.

Sport and weakening

Here is both ways and do not know if entering the category drop or increase in appetite. Various exercises have different hormonal responses depending on the intensity at which you work.

For this reason I would not really advocate for endless hours of cardio for example. There are few who run 20 km, be proud of it, and headed straight to the dining room where you eat as much or even more calories than burned through sport.

Control your stress and anxiety

Many eating due to stress and put right when we do it, since it is one of the most common practices of people depressed. On the other hand, the happier I tell you, there are those who, on the contrary, cannot eat anything because of stress, but of course even this practice is not beneficial to the body.

About the influence of cortisol and can read and control or from a common source, but after all it is evident that a positive state is the one that keeps us all in balance body functions.

Get enough sleep

Another common sense better known by everybody, lack of sleep and poor quality sleep can have negative effects on anyone, sometimes resulting in a tendency towards too high consumption of calories the next day and a decrease in insulin sensitivity, two disasters in our body.

Plus the lack of sleep cause a state of stress which as previously mentioned, is bad for our health and hunger regulation.

Decreased appetite / eating
"Secrets"to weaken certain: 

Eat more slowly

Based on the psychology of this advice give results. Eating a slow brain and gives your stomach time to connect and recognize that they provide food.

Eat foods that offer a state of fullness early in the day

Fruits and vegetables are full of fiber micro nutrient-dense, low calorie and they are very good options to fill your stomach and keep you satisfied for a long period.

Foods with high water content such as soups, low-fat dairy products, beans, lean meats, poultry, fish, fruits, vegetables and some cooked grains have a lower caloric density in general. Their water content will keep the village and will provide food volume.

Drink water and healthy liquids

Staying hydrated body offers a multitude of benefits, while maintaining fluid in stomach eat car can give a feeling of fullness.

Get your mind off food

It's a no-brainer to say that when you feel like you get hungry (or craving for something), the last thing you want is to be around someone cook something delicious cuisine and prohibited.

Try to get involved in an activity when a craving comes not allowed to accomplish.

Prepare and organize time tables

Meal Plan is often reason enough to not fall in lust or too high calorie consumption to decline. The ideal is to write down your daily macronutrient target and eventually fill in a journal what you ate and what you plan to eat.

Cardio workout plan for 12 weeks

Not much has relevance choose which form of Cardio, the idea is to put your heart to work, whether you choose the treadmill, elliptical trainer, or swimming.

Start easy, in fact it is a program for those who are not very fit, even at first the idea is to improve your physique in these 12 weeks. Plus you'll be so in a caloric deficit and your body will have to adapt first.

Have patience, trust and respect this plan.

In the first 6 weeks rest for at least a day between workouts Cardio, and after the 6th week I recommend you do two days of training with a day or two of rest between them. The intensity should be small to moderate gender bias tape walking increased.

Week 1-3 cardio sessions - 5, 8 and 5 minutes
Week 2-3 cardio sessions - 8, 10 and 8 minutes
Week 3-3 cardio sessions - 10, 12 and 10 minutes
Week 4-3 cardio sessions - 12, 15 and 12 minutes
Week 5-3 cardio sessions - 15, 20 and 15 minutes
Week 6-3 cardio sessions - 20, 20 and 20 minutes
Week 7-4 sessions of cardio - 20, 22, 20 and 22 minutes
Week 8-4 cardio sessions - 22, 25, 22 and 25 minutes
Week 9-4 cardio sessions - 25, 27, 25 and 27 minutes
Week 10-4 cardio sessions - 27, 30, 27 and 30 minutes
Week 11-4 cardiovascular session - 30, 35, 30 and 35 minutes
Week 12-4 cardio sessions - 35, 40, 30 and 40 minutes
Weight training for 12 weeks
You use split upper / lower body (upper and lower body), number of repetitions may vary depending on the possibilities. When you execute a certain weight easily set and reps, weight grows.

Take breaks of 30-60 seconds between sets and 2 minutes between exercises.

Day 1 - upper
Day 2 - Lower
Day 3 - Break
Day 4 - Upper B
Day 5 - Lower B
Day 6 - pause
Day 7 - rest
Upper
Pushed incline - 3 * 8-10
Ramat with dumbbell with one arm support - 3 * 10-12
Pushed the bar sat - 3 * 8-10
Tractors (classical or helcometre) - 3 * 10
Skullcrusher - 3 * 10-12
Curls for biceps with dumbbells - 3 * 10-12
Lower
Squats - 3 * 8-10
Curls for biceps femoris - 3 * 12-15
Extensions quadriceps - 3 * 12-15
Raising calves on leg press - 3 * 15-20
Plank (abdomen) - 3 * 60 seconds
Hanging knee lift twist - 3 * 20
Upper B
Bank pushed horizontally with dumbbells - 3 * 10
Ramat with bent bar - 3 * 8-10
Lateral raises with dumbbells - 3 * 12-15
Traction helcometru - 3 * 10-12
The triceps extension cable - 3 * 10-12
Z bar curls with the bank Scott - 3 * 10-12
Lower B
Leg press - 3 * 15-20
Straighten the legs straight - 3 * 8-10
Of walking lunges with dumbbells - 3 * 10
Raising the legs of seat - 3 * 15-20
Crunch the cables - 3 * 20
Weight twistings on the floor - 3 * 20

Strength training or cardio?

Strength training or Cardio? Or both?

If you are a person who goes to the gym for a physically attractive and better health without you set the objective of participating in a fitness or bodybuilding competition, you've probably researched, you asked left and right of concluding that you need both aerobic, Cardio respectively, and anaerobic exercise, which is strength training.

At this point, your mind probably ''born'' the following question: how to combine the two types of training so you can take  advantage of that maximum effort's reward?

Well, the ideal would be to do Cardio workouts and the separate power so that the entire energy use for each of them. When you combine them into a single training session, it is expected that you will leave the second part of the session to suffer because you will consume much of the energy of the first type of training.

However, the way you arrange your training depends heavily on the rest of your program because, to be honest, often working life and family life does not allow us to train as often as we would like or need to.

Not all athletes are so professional training or become the main concern. In this situation, you have to opt for the version that we will do Cardio and strength training in the same session, combining the two methods.

Strength training and Cardio - ways of combining:

-Strength Training and Cardio on alternate days

In this situation, you'll probably end up doing more workouts per week than before, which is a plus for you, because you remove the monotony and you'll be able to get the most out of each workout. Caution, however, do not neglect the recovery period .

- Strength Training and Cardio in the same day but at different

You can do, for example, Cardio strength training in the morning and afternoon. Between the two sessions of training your body will have enough time to recover. The less good, especially for busy people is that they need more time for training and will feel more intense fatigue.

- Strength Training and Cardio in the same workout session

This option allows you to spend less time training, especially if your schedule is very busy. If you choose this option, start with the type of training that is most important to you.

When seeking to lose weight, start with exercises with weights - 2-3 small-medium circuits with weights 1-2 sets per exercise, 15-20 repetitions per set, one exercise for each muscle group exercises that involve multiple groups large, then continue with the Cardio workout that would be good to last at least 30 minutes.

Another option is to alternate strength exercises with Cardio, which is to make a circuit of strength and Cardio workout and then 10-15 minutes.

Whatever option you opt for, remember that exercise intensity is very important for proper getting results. Nothing stands in Hall 2 hours if you actually work this time 30 minutes, the remaining time consisting breaks, discussions, etc.

Focus on what you do, do not let others bother you and assure you that you'll enjoy a workout more effective.



Read more http://www.topculturism.ro

Abdominal dilatation

Abdominal dilatation - what it is and how it formed

Abdominal dilatation 

Monitoring a group of overweight people, I noticed that many had a large stomach, the abdomen was distended like a balloon. At first I thought it is an excessive accumulation of fat around the waist and that if they want a diet and do sports, this problem will disappear. As time passed, my frustration grew as much as poor "patients" and no matter how much my practicing, did not want to decrease their size.

Some of my clients have come to have relatively thin arms and legs, no fat, yet their stomach almost looks like a giant balloon. A few years later, I started working with Powerlift writers and bodybuilders, and some of them had the same problem. It was shocking to see very muscular athletes but swollen belly.

After several years I collected and classified data on dietary habits and measurements of my clients, a clear correlation began to emerge: all "big stomach " used to eat large amounts of food late at night. Typically, these foods were high in fat and was usually eaten just before bed.

Abdominal dilatation is generated by filling the intestines with a large amount of food followed by rest, sitting or lying down, allowing the abdominal muscles to relax. This usually repeated often leads to a permanent expansion almost impossible to fix. Notice that I said "almost impossible". Bodybuilders or Powerlift-rs who have this problem have simply because usually with the intention of eating excessive weight gain. These heavy meals taken late, coupled with 3-4 meals during the day followed by relaxation may lead to dilated abdomen. Apart from diet, there are several factors that contribute to this. If the athletes genuflexions beam made in less than 2 hours after a rich meal, creates a force, a pressure that pushes the intestines out of the abdominal cavity causing dilation, and is not just about squats, any heavy exercise performed at Shortly after a big meal, particularly stopping breathing exercises performed.

The third element contributing to the expansion is visceral fat.

This type of fat accumulates around the organs, in this case around the intestines, which makes the internal space to grow in size. It is known that as the fat cells under the skin of a person is "swell" to saturation, the body begins to store fat and inside.

Another contributing factor is the use of anabolic steroids dilated abdomen. That's because steroids act somewhat discriminatory. They not only make muscles grow but also the internal organs to some extent. That heart, stomach, liver, intestines, etc.. It all depends on how long and how much a person uses steroids.

Abdominal dilation - how to get rid of it

First, make sure your posture. Some people usually leave their abdomen to relax and hang and have not ever concerned about his "fire belly" and keep your back straight.

Change your eating habits also contribute to getting a flat stomach. Try to take small meals in volume and lower in fat. Avoid at all costs taken late evening meals rich. Do not eat just before going to practice. Allow your body time to digest food at least an hour and make sure to breathe during the reps. This is particularly important in squats, leg press and the bent Row. Of course, do not forget to work your abdominals and lower back muscles, but make sure to exercise so as not to stretch too much abdominal wall during repetitions.

Do not try to force weight gain using "super meal" or anabolic steroids. Probably the best idea is to prevent unsightly expansion of the abdomen, following the rules that we have presented here, before it's too late.