Regardless of the type of workout routines you use, they must be developed to achieve certain goals. These goals may include, for example, improving your general health, increasing your fitness, losing a certain amount of weight, and preparing for a sports competition. What many people don’t realize is that you can also greatly improve your sex life without drugs like Viagra or any of the other expensive supplements that marketers are trying to sell you. There are no negative side effects and only positive health benefits.

Any improvement you make in your general fitness will improve your sex life. However, if this is your main goal, there are specific sexual fitness exercises you can focus on. More on that later, but first you might wonder how I can improve my fitness by improving my sex life. Improved sexual and fitness exercises can do the following:

1. It makes you feel great.

a) Moderate to intense exercise leads to the release of brain hormones that give you a feeling of euphoria. This will increase your sense of well-being and your natural libido.

b) An improved body shape (eg more toned) will give you more self-confidence.

c) Finding tasks easier to do and less stressful will increase your self-esteem.

d) Improvements in health in a large number of areas (for example, fewer colds, avoiding or curing diseases such as type 2 diabetes, more energy, clearer and more positive thinking) will make it easier to focus and enjoy a more intense sex life.

2. make you look fantastic

a) For men, for example, improve posture and body symmetry, enlarge shoulders / arms / chest, tone abs / buttocks / legs.

b) For women, for example, improve posture and body symmetry, tone the abs / glutes / thighs / arms / legs.

b) Improve your self-esteem.

c) To increase the attraction of your partners (or potential partners) to you.

3. Improve yourself in the physical aspect of sex.

a) In general, being able to have sex for longer and in a more sporty way without getting too tired or out of breath.

b) For men; better ejaculation control, bigger and stronger erections and more intense orgasms.

c) For women; better control of the vagina and more intense orgasms.

The main muscle groups to focus on are the glutes (glutes), hamstrings and quadriceps (upper legs and thighs), abdominals and obliques (stomach), triceps and biceps (upper arms), deltoids (shoulders ), pectorals (chest) and dorsal. (the wing as muscle groups in the back) and the core (muscles within the pelvis that hold internal organs in a hammock-like structure).

The following is an advanced training routine and is not recommended for a general beginner or someone in shape who has never used kettlebells. Assuming you are an experienced kettlebell user, I am not going to suggest how you should warm up and warm up because I am sure you have developed your own methods that are best suited to you.

Obviously the choice of weight depends on your stage of physical fitness and you must know your own limits to be able to correctly perform around 1 or 2 sets of 10 repetitions of each exercise. This is a short workout routine that can be used to supplement the general one or replace it entirely if you don’t have a lot of time to train. You can increase the intensity by minimizing your rest between each exercise, but be sure not to compromise your exercise form or simply run out of energy before completing the entire routine.

1. Single arm overhead swing with legs apart. This is one of the basic kettlebell exercises, but it’s also a great exercise for an advanced routine. The asymmetric movement places a great load on the upper body, torso, glutes, and upper legs. As a very dynamic exercise, it is also great for cardio and explosive power.

Points to consider include making sure to squat deeply as if you are about to sit down and letting your arm swing freely and straight with the power pulse coming from your legs being stretched (not your shoulders).

2. Lunge with your leg forward with the kettlebell on your shoulders. This is another basic but effective exercise. It not only strengthens the glutes and upper legs, but also the abdomen, abdomen and shoulders. It can be made difficult and more effective on the core and stomach by turning your body towards one at the bottom of the lunge, but be careful not to fall if the Kettelebells are heavy!

Make sure to squat both legs at nearly 90 degrees and bring your shoulder blades together to maintain a good upright posture at all times.

3. The last exercise focused on the legs is a squat with the legs together with both arms forward to counter. In addition to loading your legs and glutes, this is a great exercise for your shoulders, arms, upper back, and just like the others, your core.

Take some time to learn to swing your arms gently and coordinate a deep squat at the same time. Make sure there is very little forward movement of the knees to sit further back when squatting.

4. Press up with kettlebells wide apart. Trying to balance the grip of the kettlebell handles forces you to stabilize your entire body with more force. The main muscles worked include the chest, shoulders, lower back, stomach, and core.

You need to focus, tense your whole body, and push down vertically with your hands to keep the kettlebell stable. Just lower yourself until your elbows are roughly at right angles.

5. Push-ups with a kettlebell. This shifts the emphasis from the load to the arms, lower back, stomach, and core.

Hold a kettlebell with both hands on the metal ball and not the handle. Soak in as much as you can and go up gently.

6. Press down on the chest with a steady hip lift. This not only works your chest, shoulders, and arms, but with your hips up you’re simultaneously loading your lower back, trunk, and stomach.

Try locking your hips in place and keeping them high throughout the set as you slowly push the kettlebell up in line with your nipples.

7. Pull overhead with a steady hip lift. Adopting the same body position as the chest press, this time keep your arms straight with a kettlebell or two and slowly move your arms overhead until they almost touch the ground behind your head. You should feel your chest, stomach, shoulders, arms, back, and core being worked.

As before, lock your hips, but this time make sure your arms are almost fully extended.

8. Turkish partial uprising. Instead of doing the full lift, simply lift your body from a lying position with one arm extended vertically and holding a kettlebell above your head. This is great for the abdomen, abdomen, and arms.

Sitting up may be very difficult at first. Try to keep your eyes focused on the kettlebell as you lift yourself up. Keep the kettlebell over your head with your arm up at all times. At first, you may need to swing your other arm to give yourself some momentum.

9. The final exercise is a one-arm lat pull from a lunge position. This works the back, abdomen, stomach, and arms.

Focus on keeping your shoulders absolutely still and bringing the kettlebell up to your shoulder. A more complex version of this involves lifting the shoulders as well to allow the body to rotate with the lift.

You may have noticed that many of these full-body exercises put a lot of emphasis on your core and stomach through asymmetric loading. This is the reason why no additional sit-ups or crunches are necessary.

In men, the core muscles contribute to the strength of an erection, the control of ejaculation, and ultimately the intensity of an orgasm. Strong core muscles in a woman lead to a tighter vagina, greater control of contractions, and ultimately more intense orgasms. There is also a wide range of sexual exercises that do not involve kettlebells! These include male erectile enhancement methods like penis jelq (which is also effective for penis enlargement) and Kugel exercises for women.

If you don’t have strong willpower, then hunger will make you give up on these plans altogether.

The 3-step plan I’m going to outline for you will be …

• Reduce your appetite quite significantly

• Allows you to lose weight quickly without leaving you hungry

• Improve your metabolic health at the same time

All of these methods are backed by scientific studies.

Step 1 will be to reduce the consumption of sugars and starches.

The most important part is reducing sugars and starches. If you didn’t already know, insulin is the main fat storage hormone in the body.

When insulin is lowered, fat comes out of fat stores much more easily and then the body begins to burn fat instead of carbohydrates. Another great benefit of lowering insulin is that your kidneys will remove excess sodium and excess water from your body, reducing bloating and unnecessary water weight.

It is not uncommon to lose up to 10 pounds, sometimes more, in the first week of eating this way; both body fat and water weight. By reducing your carbohydrate intake, lower your insulin and you will begin to eat fewer calories automatically and without feeling hungry.

Bottom line: By eliminating sugars and starches from your diet, you will lower your insulin levels, kill your appetite, and make you lose weight without hunger.

Step 2 is to eat protein, fat, and vegetables.

Each of your meals should contain a protein source, a low-carbohydrate source, and a healthy fat source. If you prepare your meals this way, your carbohydrate intake will automatically fall into the recommended range of 20 to 50 grams per day.

Here are some sources of protein:

Meat: beef, chicken, pork, lamb, bacon.

Fish and shellfish: salmon, trout, shrimp, lobster

Eggs – Omega 3 or grass eggs are best

It is very important to eat enough protein to lose weight. Eating sufficient amounts of protein has been shown to stimulate the metabolism of 80-100 calories per day.

A high-protein diet can also reduce obsessive thoughts about food by up to 60%, and also cut the desire to snack at night by about half, and make you feel full so that you automatically eat about 441 calories less per day. this is simply adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients.

Here are some examples of low carb veggies …

• Broccoli

• Spinach

• Cauliflower

• Kale

• Cabbage

• Sewers of Brussels

• chard

• Lettuce

• Cucumber

• Celery

Be sure to load up your plate with these low carb veggies. You can eat massive amounts without going over 20 to 50 net carbs per day. A diet consisting of meat and vegetables, which contains all the fiber, vitamins and minerals you need to be healthy.

Some examples of fat sources include …

• Olive oil

• Coconut oil

• Avocado oil

• Butter

• Sebum

Try to eat 5 small balanced meals a day, if you are hungry you can add a sixth.

Don’t avoid eating fat. I would advise against trying to eat low carb and low fat at the same time, this recipe for disaster. It will make you miserable.

The best cooking fat for us is coconut oil, it is rich in healthy fats that can help boost your metabolism. There is no reason to avoid natural fats, many new studies have shown that these fats do not increase the risk of heart disease at all.

Bottom Line: Eat a source of protein, low-carb vegetables, and healthy fats with every meal. This will put you in the carbohydrate range of 2 to 50 grams and lower your insulin levels and allow you to burn more fat easily.

Step 3, start lifting weights 3 times a week

You don’t need to exercise to lose weight, but it is recommended for the many benefits of exercise. For best results, hit the gym ¾ times a week, exercise, strength exercise, and also include a little cardio.

By lifting weights you will build muscle, allowing you to burn more calories naturally. The more muscle mass you have, the more calories you burn. Lifting weights will also help prevent your metabolism from slowing down.

If lifting weights is not an option for you, or if you don’t want to do that, you can look at some cardiovascular exercises like running, swimming, jumping and these will help you burn calories and reduce your body weight.

High intensity interval training (HIIT) has proven to be one of the most effective exercise programs for weight loss. But can it also help the chiropractic patient?

What is HIIT?

HIIT is an exercise program that incorporates short bursts of intense exercise followed by slow exercise. Because it is so effective, people often see better results in a much shorter time. For example, twenty minutes of HIIT can yield greater fat loss and more cardiovascular benefits than using a treadmill for forty-five minutes.

Does high intensity mean high impact?

Just because exercise is labeled high intensity doesn’t mean it’s high impact. HIIT routines can include chair exercises for those who have weak or injured knees and ankles. Even if the person is seated, they would still work all the major muscle groups and receive the benefit of good cardiovascular exercise.

How does this benefit the chiropractic patient?

HIIT benefits the chiropractic patient in many ways. First of all, it increases oxygen and circulation in the body. Second, it develops a strong core. It also improves muscle tone and promotes fat loss. Correct posture is also emphasized to prevent injuries and muscle strains. All of these things benefit the chiropractic patient by promoting good health and reducing pain.

Is HIIT just for aerobics?

No, it can be easily adapted to any exercise program. For example, if a person has a walking routine, they can incorporate high intensity intervals. They can start at a comfortable pace for 2 minutes and then walk at a faster pace for 1 minute. They would then return to a comfortable pace for 1 minute and increase again. This would triple the benefits they receive from the same walk for the same amount of time. This method would also work for swimming, biking, or hiking. The key is to incorporate short bursts of high intensity into what you are already doing.

What about weight loss?

Excess weight puts enormous pressure on the spine and joints. Weight loss is often recommended to reduce this stress and relieve pain. Losing weight can also reverse many underlying diseases, such as metabolic syndrome, high cholesterol and triglycerides.

Numerous studies have compared constant-rate cardio to HIIT for weight loss. Canadian researchers at the University of Laval concluded that after a 15-week study, subjects who exercised at high-intensity intervals lost significantly more body fat than those who did cardio at a steady pace. So it is a powerful ally for any weight loss program.

High-intensity interval training is accessible to people of all fitness levels. As always, a person should consult with their physician or chiropractor before beginning any exercise program. They can help you find an appropriate program for your current fitness level. In no time, you’ll see great results with HIIT.

WHAT IS CIRCUIT TRAINING?

Circuit training is a method in which a person will perform several different lifts in rapid succession, usually performed on numerous machines or simply with bodyweight exercises such as push-ups and pull-ups. This form of training is great for building muscular endurance, improving cardiovascular health, and since it is a high intensity form of training, it also has incredible implications for fat loss. Almost anyone can benefit from circuit training, but as always, I suggest consulting with your doctor before beginning any high intensity training regimen. With that said, I’d like to talk about an amazing tool that can be used anywhere you exercise, whether it’s a gym, a park, or even your own living room.

RESISTANCE BANDS

The options for circuit training are endless. Many gyms have full-circuit training rooms set up with machines, wall timers for interval tracking, and visual aids that tell where to go next. However, as with any fitness program, your imagination is the limit when it comes to circuit training. While some may enjoy the structured feel of a gym, others may enjoy a more natural approach in a park using their gyms in the jungle. Regardless of how you choose to train, I’m sure resistance bands will find a place in your gym bag, and here’s why:

1. Versatility – Bands can be used alone or in conjunction with free weights. They can not only be used to add tension, but also to aid in exercises by acting as a trampoline or trampoline, to aid in a troublesome lift such as a pull-up. Not to mention, with several different sized bands packed into a duffel bag, you can literally toss them in your trunk and head over to a friend’s house for a group circuit training session. The bands are also great for all ages, skill levels, or fitness goals – from yoga to weightlifting, resistance bands have their place!

2. Variety: the spice of life. Maybe you get the same grueling workout every day, or maybe you’re tired of driving to your gym during rush hour after a long day at work. Well why not mix it up with bands? Once again, your imagination is the coach – exercise bands are simply one tool you can use to keep your sports life interesting and progressive.

3. Inexpensive – Consider what you will spend over the next 6 months on your gym membership. Monthly rate plus taxes, annual upgrade fees (I bet they have one), and maybe even an annual contract can add up in a jiffy. You can most likely outfit your exercise arsenal with a set of quality resistance bands for a cheaper price than a 3-5 month gym membership.

4. Strength: From “toning up” (which is basically a comfortable word for building muscle that you can see) to lifting weights, everyone wants a more muscular physique. Unless you’re a marathon runner or a lingerie model, chances are you prefer a little “meat” on the bones. But let’s face it: there is only one meat and the other is only fat. Resistance bands and strength bands have also been described for reasons that several studies have shown. Adding resistance bands to your routine, along with a solid weight training regimen, has been shown to dramatically increase muscle mass compared to free weights alone.

BUYING RESISTANCE BANDS

Here are some key points to consider once you decide if resistance bands are right for you:

• WARRANTY – Several manufacturers have a lifetime warranty, and for good reason. Most resistance bands are made from surgical grade tubing, which is very elastic and very strong, but on the off chance that it breaks, being able to replace them free of charge is amazing.
• EFFICIENCY – Circuit trainers understand the need to be able to quickly switch from exercise to exercise, which is why most gyms with circuit rooms have everything set up in a circle for quick transitions. Look for resistance bands with carabiners or some type of quick disconnect for accessories like handles, door anchors, or ankles. This will allow you to add or subtract more and / or heavier bands depending on the exercises.
• ATTACHED FILES – As mentioned in “Efficiency”, attachments are crucial. Bands are great, but a single tension band with an integrated handle has far fewer options than a handle with the ability to attach multi-size bands at once. In addition, the removable cuffs make the exercises for the legs and torso very comfortable and natural. Lastly, a simple door anchor can open up a wide range of possible new exercises.

I hope the information in this article has helped you in some way and has at least made you an informed buyer when it comes to buying fitness equipment. However, I encourage you to keep investigating: the Internet is full of videos, articles, etc. that can give you a great idea of ​​the possibilities that resistance bands offer.

Is Derek Wahler’s Belly Fat Shrinking Signal a good book?

Fat Shrinking Signal is a 21-day home sequential slimming program that uses natural methods to help you shed extra body weight and tone your muscles. The program is the brainchild of Derek Wahler, who claims to be a Certified Turbulence Trainer and a NASM Certified Personal Trainer. Derek refers to himself as the “weight loss whisperer” and claims to overcome the challenges of traditional diet and exercise routines to help people lose weight. He created this simple science-based body tracking program to help people of all ages and physical conditions successfully reduce body fat.

How does the fat reduction signal work?

This fat reduction program targets all angles of your body so you can tone and trim every inch without the boring effects associated with the same daily workout routines. Its full body burning sequence sends fat burning signals to the brain through unique full body movements to release trapped fat in the body. Fat Shrinking Signal relies on the effects of leptin to help you lose weight. Leptin is a body hormone related to weight loss and feeling full, it lets you know when you are full and stop eating.

When the brain does not receive leptin signals, it thinks that the body is starving and therefore can never know when it is full. As a result, you end up having too much stored fat as a result of the foods you eat. With this in mind, this program works to counteract the problem of dropping leptin and turn your body into a fat burning system.

What is included in the fat reduction signs package?

The Fat Shrinking Signal program is based on the performance of certain exercises, in a particular way, sequence and intensity for different parts of the body. It may take a while for you to master the sequence of exercises, but once you do, it should take about ten minutes to complete. The essence of the system is a targeted “slimming sequence” that includes four steps:

Burst of slimming body n. # 1 – The program begins burning fat immediately with the first step activating your “Fat Reduction Signal” that removes trapped body fat so you look and feel leaner almost immediately. Using the Fat Reduction technique is claimed to be like doing quick liposuction, only without the dangerous side effects or health risks. Therefore, you must be prepared for the accompanying psychological change.

Body Shaping Burst # 2- This step sends fat burning signals to your brain to instantly release trapped fat around the heart, arms, abdomen, and thighs. Features unique body movements that shape problem areas and melt fat. Also known as “Shock Your System”, this step will activate five “shock points” at the same time, to firm and shape common body trouble spots.

Body Sculpting Burst # 3: This is a stretching and toning routine that includes a 40 second tummy slimming movement. It also activates anti-aging enzymes to make you look years younger and unleashes the breakdown of fat in your body through the 10-minute “Fire Cracker” method.

Body Shredding Burst # 4: This fourth and final approach kicks in your metabolism, ignites calorie burning, and lowers blood pressure. This means that you can lose double or even triple the fat due to the activation of the metabolism and lose weight and tone without adding extra sets or minutes to your workout.

In tough economic times, a high-protein diet can stretch the grocery budget beyond its limits. However, for a weight loss surgery patient to successfully lose weight and maintain that weight loss, they must consume good quality lean protein with every meal. Roast chickens available ready-to-eat in most supermarkets provide a good source of animal protein that can be used in a variety of ways for high-protein meals that won’t break the bank.

Who can resist a hot golden rotisserie chicken to grab after a long day at work? At about $ 7 per chicken, this is one of the best deals in the grocery store because the work is done for you and you save the cost of heating your oven. We all know that chicken is a great source of lean protein when the skin is removed. In fact, a University of Minnesota study found that no significant fat is transferred from the skin to the meat when chicken is cooked with the skin in place. Simply remove and discard the skin before using the meat in a recipe or eating the chicken.

Nutritionally, chicken is an excellent source of protein, minerals, and nutrients. A single serving (3 ounces) of chicken (dark and light meat) provides 25 g of protein, 162 calories, 6.3 g of fat, and 1.7 g of saturated fat. People who control their weight with gastric bypass, gastric lap-band and gastric sleeve surgeries to lose weight are encouraged to eat at least 60 grams of protein per day.

I like to buy two chickens at a time, remove and discard the skin and then remove the bones from the meat and cut it into small pieces. Naturally, I’m going to nibble on the chicken while doing this, but I don’t feel guilty, just comforted! Listed here are some of the things I do with chicken to make it last in a variety of ways. Adjust your portions to serve the number of people at your table.

Baked with Marinara and Mozzarella: In a small casserole, layer chicken, low sodium marinara sauce, and top with shredded mozzarella cheese. Bake until sauce is warm and cheese is bubbling. Serve hot with microwave-steamed baby carrots.

Chicken Soup with Vegetables: Add 2 cups of chicken to 1 liter of low sodium chicken broth and 1 cup of frozen mixed vegetables. Cook over low heat until the vegetables are tender. Serve hot with a dash of cheese or fresh chopped herbs.

Chicken and Eggs Party: Stir 2 eggs per person. Remove to an oven safe plate and top with 3 ounces of shredded chicken, a tablespoon of the sauce, and a dash of strong shredded cheese. Place under preheated broiler until cheese is melted. Serve with canned black beans (rinsed and drained) and microwave, if desired.

Easy Chicken Salad to Make: Chill the shredded chicken. Chop 1/4 small onion, 1 rib of celery and toss with 1/2 cup shredded chicken, 1 tablespoon light mayo and season with salt and pepper to taste. Eat chicken salad all at once or chill until serving. It can be served with lettuce leaves, if desired.

Subway is a popular sandwich chain that offers a variety of sandwiches and salads. While there are some foods that are high in calories, there are some that are low. If you want to find low calorie foods, here are some tips on how to find them:

Go for the vegetables

One of the sandwiches with the fewest calories is the vegetarian sub delite on a nine-grain wheat bread. This sandwich only has 230 calories; therefore, you can eat it without worrying about adding a lot of calories to your body.

Aside from the vegetarian delite, other low-calorie options you can choose from are: turkey breast and hamburger. Each food contains 180 calories. If you like it, you can opt for the black forest burger that has 290 calories.

Opt for mini subs

If you are a medium-sized eater and have a poor appetite, you should opt for the mini subs, as they are not only small, but also contain fewer calories. According to research studies, the calorie levels of mini subs are between 150 and 200 calories.

The mini sub with the fewest calories is the vegetarian delite mini sub which contains 150 calories. There are also the mini black forest burger and turkey breast sandwiches that contain 180 calories. If you love beef, you can opt for the mini roast beef submarine which contains 200 calories.

Eat the right breakfast sandwiches

Subway has several breakfast sandwiches that are less than 200 calories. One of the best sandwiches is the egg white sandwich on cheese flatbread. This contains 170 calories. There’s also bacon and steak, each of which contains 190 calories.

Other Tips on Finding Low Calorie Foods

When shopping, always carefully examine the menu for less than six grams of fat and look for salads and sandwiches that contain your favorite meats and ingredients.

If you love soup, you should always do your research and identify the healthy options available. Two of the best soups to consider are minestrone soup (90 calories) and chicken noodle soup (100 calories).

After you’ve ordered your sandwich, you need to be cautious about which sides you choose. Instead of opting for the usual fries, you should opt for other foods like baked potato chips, apple slices, or low-fat yogurt.

Today, more and more people are trying to eat well. But sadly, not everyone knows the basic rules of healthy eating. Fortunately, they are simple and you can learn very quickly how to create your own healthy dinner recipes.

First of all, each meal must be balanced. What does it mean? It should contain poultry, lean meats, seafood, shellfish, some brown rice, whole wheat pasta, cereals or potatoes with the skin on, suitable spices, and lots of vegetables.

Second, all products must be before their expiration date.

Third, you must prepare your dishes correctly. You can boil, cook, grill, broil, simmer or steam. Avoid deep frying, especially high fat frying. This is probably the least healthy way to prepare meals. And remember: many of the vegetables can be eaten fresh. So they have the most vitamins and nutrients.

Here are some sample recipes based on the tips above:

Roasted or steamed cod with cooked brown rice and cooked corn on the cob.

Grilled or steamed chicken breast with cooked whole wheat pasta, steamed broccoli and cauliflower.

Roasted or steamed salmon with bulgur wheat, fresh watercress, arugula and spinach.

Roasted or steamed turkey breast with couscous and steamed Brussels sprouts.

Boiled prawns with cooked brown rice pasta, fresh chilli and cooked peas.

All of them are easy to prepare in a short time. Remember, you can freely mix ingredients to create your own recipes based on these rules.

And the spices?

You can use it however you like, but you should restrict salt. Instead, you can use sea or Himalayan salt. But not too much.

Some spices are exceptionally healthy, such as turmeric, curry, ginger, cumin, garlic, and fresh parsley.

You must use a little olive oil for roasting. You can also add a few drops to fresh vegetables or meals before serving.

Fourth: dinner should not provide more than 540 calories. This is the maximum. In practice, you must adapt this value to your individual needs. It can be 30-40% of your daily demand. But 540 calories is an extreme limit for everyone.

Fifth: avoid fizzy drinks. It contains a lot of sugar and empty calories. You can drink plain water, unsweetened red bush, green tea, or fresh fruit juice. A glass of red wine to some dishes from time to time is also a good idea.

That is all! These simple rules will undoubtedly help everyone eat well and stay in good condition.

The cabbage soup diet plan is a temporary eating plan that you can follow to lose about 10 pounds in a week. This is not intended to be a permanent way of eating nor is it recommended as a particularly healthy way to eat. Remind. It’s only for a week!

This diet has been around for many years in part because it really is a practical way to drop a few pounds quickly. It is not that difficult to do. I’ve done this myself a couple of times and actually enjoy eating like this for a few days.

There are many reasons to drop a few pounds in a hurry. One of the best reasons is to generate some enthusiasm for weight loss. You can only lose about a pound a week in the long run. That is very daunting if you need to lose a lot of weight. It’s easy to give up on a perfectly good plan that will work because progress is so slow. But lose 10 pounds in a week and you can regain some excitement.

The cabbage soup plan doesn’t require you to buy a lot of expensive foods and supplements. For the most part, they are pretty normal foods that are eaten in a certain order. The cabbage soup can be eaten as many times as you want at any time. Eat all the soup you want too. Cabbage soup is a filling to keep you full and not hungry. The plan is the following per day.

Cabbage Soup Diet Plan:

Day one: eat all the fruit you want except bananas.

Day Two: Eat all the fresh, raw, or cooked vegetables you want. Without fruit.

Day Three: Today eat all the soup, fruits and vegetables you want.

Day Four: Eat up to eight bananas plus as much skim milk as you like.

Day five: This is the day of meat and tomatoes.

Day Six: Eat all the meat and vegetables you want on this day.

Day Seven: Brown rice plus unsweetened fruit and vegetable juices.

You can lose around 10 pounds in 7 days and then you will have a great start to lose all the weight you need to lose.

German volume training has been around for years and is one of the best programs to do if you want to add blocks of muscle to your build. I have used German volume training twice in my training and it only leads to great results. There are many reasons for this that we will talk about in a second, but the most popular man for bringing German volume training to the masses is Mr. Charles Poliquin. This man is an idol to me and a God in the field of strength and conditioning. He has worked with more Olympians and professional athletes than anyone I have ever heard of and his results speak for themselves. He is an absolute genius and has forgotten more about the training that I hope to learn and understand.

The foundation of German volume training originated in Germany in the 1970s and was adopted by Olympic weightlifting athletes to accumulate pounds of muscle mass in a short period of time. Now there are many reasons why this program works so well and the main one that many people talk about is because of its simplicity and its orientation to a specific group of motor units.

Research has clearly shown that if your primary goal is hypertrophy (gaining muscle), then you should work in a rep range of 8-12 reps. Now obviously you can build muscle blocks with different rep ranges and this depends on how you structure your training program, but this is the beginning and beginning of all “which rep range is best for building muscle”. Now, with German volume training, you are going to do two main movements per workout with 60% of your 1 rep max for 10 sets of 10 reps alternating back and forth. Now it seems easy to do on paper, but it is difficult. Every time I did the show, I experienced new growth due to its brutality. But it is not so much the 10 repetitions that develop the muscles; is the total volume and overload in that specific group of motor units that innervate those specific muscle fibers. Due to the tremendous volume and the same movement pattern, your body essentially goes into super adaptation mode. The body is an adaptation machine. He hates NOT being in homeostasis and he always wants to stay at that level. To make a change, you must unbalance it. But when you do too much exercise and you are always changing your training parameters, it is much more difficult for your body to adapt to something to its full potential. The real beauty of German volume training is that you only do 2 main movements per day with the same movement pattern for 10 sets of 10 reps.

When it comes to the exercises you choose, be sure to choose only the ones that will get you the most bang for your buck and help you reach your greatest weaknesses. For example, with the chest, if your upper pecs are lagging, then you would choose some type of incline movement to really target this area for 10 sets of 10. You don’t want to waste time doing dumbbell chest flies for 10 sets of 10. That is a pure waste of time. And the same goes for the back exercise. If you want to focus on widening, then I would go for some type of pull-ups, chin-ups, or pull-down movements.

German volume training routine

The German volume training routine is quite simple and straightforward. You are going to lift weights 3 days a week preferably on Monday, Wednesday and Friday, or you can also do a Tuesday, Thursday and Saturday split, it doesn’t really matter and it is totally adaptable to your lifestyle. By Monday, it will hit your chest and back, on Wednesday it will target your quads and hamstrings, and by Friday it will hit your biceps and triceps.

Here is a sample training template that you can use:

Monday: chest and back (rest 60-90 seconds between each series and alternate)

A1) Inclined Bench Presses with 10×10 Bar

A2) 10×10 wide grip pull ups

B1) Decline 3×15 Dumbbell Presses

B2) 3×15 Dumbbell Row

Wednesday: Quads and Hamstrings (rest 60-90 seconds between each set and alternating)

A1) Back Squats 10×01

B1) Seated Leg Curl 10×10

C1) 3×15 back extensions

C2) Standing Calf Raise 3×12

Friday – Biceps, Triceps and Shoulders (rest 60-90 seconds between each set and alternate)

A1) 10 x 10 sauces

A2) 10×10 Preacher Barbell Curl

B1) 3×12 Dumbbell Lateral Raises

B2) Incline Dumbbell Lateral Raises 3×12

Believe me, if you do the above program, it will be difficult enough and will definitely cause new growth in your body. Just be sure to eat a lot while on this program. You’re breaking down a lot of muscle tissue, so your body is going to need those extra calories to recover again. This program is one of the most powerful and simple to produce maximum gains, but if your nutrition is not up to the mark, your results will be suboptimal at best.