Motivational quotes

Some motivational quotes that will help you to reach your goals in life :

No body will make you a champion except yourself.


If you see it you can achieve it.


Everybody grind, everybody shine .


The pain you feel today it will be your strength tomorrow.


Everyone can dream big but only 1% of people are able to do the work,  so be one of them.

Failure is the greatest way to succeed.



If you are not doing what you want you are wasting your time.

The hard times is the secret to make someone stronger.

They believe in you or they don't,  you will do the work alone anyways.


If it was easy,  everyone would do it.



No matter what your goal is,  you need to know that it's possible.


If someone does it before , so you can do it no matter how.



If you won't achieve your dream,  somebody will use you to achieve his dreams.


If you feel like quitting,  remember why you started.



Rich doesn't mean money,  rich means satisfaction.


You become what you think about .



Don't wait for the opportunity,  create it .



Don't be afraid to fail,  be afraid to not try.




You only fail when you stop trying.




Everyday is a new opportunity to change your life.


Fall 1000 time , stand up 1001.



                      Made By Youssef & Yassine

Vegetarian protein

The most important foods that can be eaten as a substitute for meat and animal protein

Chickpeas:
Of high-protein cereals that go into many food recipes.

Peanut Butter :
High in proteins in meat, although high in fat. Moderately eating in a vegetarian system will supply the body with protein.

Nuts :
All nuts are high in protein, although not all amino acids, but almonds are especially popular because they contain fiber, unsaturated acids, vitamin E and calcium and their calories are not too high.

Oats:
It is high in protein and can be taken for breakfast as a good source of protein.

soybean:
It is the closest vegetable protein to animal protein, and also contains a moderate percentage of fat.

Sesame seeds:
A grain that supplies the body with the necessary fat, contains protein, vitamins and other minerals
Quraish cheese or low fat white cheese

Low-fat foods that contain a lot of protein, as well as a large proportion of calcium needed for bone health.

Mushroom:
It is a good substitute for meat, and some spicy flavors can be added with it mixed with wheat or rice to give a much closer taste to meat.

White Beans :
They include saturated plant proteins, which help lower high cholesterol and blood sugar, and also contain a huge amount of fiber that improves digestive performance.

Quinoa Beans:
It is a healthy alternative to meat because it is rich in proteins, amino acids and many important elements, such as potassium, magnesium and phosphorus.

Lentils:
It is a known meat substitute in a vegetarian diet, which contains a high content of proteins.

Information you should know

What is the difference between animal and vegetable protein?



Animal protein is more nutritious because it contains all the essential amino acids that the body needs to function effectively, while vegetable protein sources lack one or more amino acids the body needs, and other proteins must be added to suit the body's needs.

Can vegetable protein be used instead of meat?


Different sources of protein must be diversified

To get all the amino acids your body needs, if you rely on
For vegetable protein, you need to get legumes and grains together, so that your body gets the proportions
Animal protein itself. Nutrition experts confirm that meals filled with alternatives
Protein, or what benefits the body more than meat, is vegetables, whole grains, and starches.


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ABS Workout

Abdominal muscles:

The abdominal muscles are the most attractive things in the man's body aesthetically and they play an important role in the balance of the body and give it a distinct muscular harmony. But, sorry, there are false information about the ways to get abdominal muscles attractive and prominent, and the most important of these mistakes, exercise abdominal muscles daily, and this is really very harmful, abdominal exercises do not burn fat at all, and doing it daily is no use please There is also a common notion that one should completely abandon carbohydrates (rice, potatoes), which is not true.

• The most important and best way to get prominent abdominal muscles:

Follow a healthy and clean diet, containing carbohydrates, healthy fats and proteins, so that your meals are divided into 4-5 small meals and never neglect breakfast breakfast morning and two meals before and after exercise, and should be rich in the above 60% proteins / 40% carbohydrates and healthy fats.

Avoid oils, salt, sugar, soft drinks and white bread or reduce them as much as possible.
Cardio exercise (walking, running, skipping rope, bike riding, climbing and down stairs) from 40 to 45 minutes three times a week.

Exercise your abdomen three to four times a week only, choose 4 to 5 exercises include the lower, upper and lateral abdominal muscles and repeat for three or four rounds.

 Avoid wearing belts, especially the belts, which are promoted by some sites on the grounds that it removes belly fat, Vtlkm great lie baseless, on the contrary, it may cause constant wear of these belts tight pressure on your abdominal muscles, avoid.

Golden Tip: Drink water from 3 to 4 liters per day (especially between each round and the other during exercise).

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Muscle demolition

What is muscle demolition!

How to avoid it and maintain muscle mass! !

Demolition = cortisol hormone

Cortisol is one of the most complex hormones in the body and is responsible for many functions such as the treatment of infections of the joints, skin, stomach ulcers and colon.

 Improve the mental state ..
 Increase blood glucose ..
 But in the case of increased cortisol in the blood causes serious health problems ..

We will explain in terms of its impact on muscle mass
In case of low blood glucose or the body need to provide a large amount of it quickly.

 So that the role of cortisol demolition and dismantling of muscle proteins and body organs for its initial image
Amino acids and reuse to raise the level of glucose as a source of energy or to treat other problems

 Causes of muscle demolition and increased cortisol

1- Low calorie diet less than the body needs.

2- Cut the carbohydrates completely.

3 - lack of the amount of protein required for the body daily. Less than 1.5 grams protein per kilogram of your weight.

4 - long periods between meals more than 4-5 hours.

5- Length of exercise time more 45-55 minutes.

6 - Delay meal after exercise for more than 30 minutes. Preferably in the form of distress drinks or fast-absorbing protein.

7 - focus on cardio exercises and neglect heavy weight exercises as a means of slimming.

8 - nervous tension and bad mental state.

9 - sleep and sleep less than 8 hours a day.

10- Lack of drinking water less than 4-5 liters per day.

11- Smoking

12 - excess muscle effort on a group of muscles and not give them a chance to recover 48 hours or more.

13- Use of syringes that increase the activity of the nervous system and thyroid gland.

                   Made By Youssef & Yassine

Post workout meals

The best foods after a bodybuilding exercise :

Tuna:

Where they contain a lot of
Nutrient carbohydrates,
In addition to
379 Kcal
And 41 grams of protein,
And 13 grams of fat.

Oats:

It is possible to eat half a cup of oats and mix it with yogurt for half a cup of almonds, or any kind of dried fruit.
422 kcal
31 grams of protein,
And 12.5 grams of fat,
And 48 grams of carbohydrates.

Egg Omelet:

It is possible to eat eggs with vegetables to provide 520 calories,
And 37 grams of protein,
And 23 grams of fat,
And 29 grams of carbohydrates.

Salmon:

It contains high protein and omega-3.

Cranberries:

Works to provide large amounts of antioxidants

Dried fruits and nuts:

You are rich in protein and carbohydrates that help build muscles.
34 grams of protein.

sweet potato:

It is rich in healthy carbohydrates and vitamins, especially vitamin B6, calcium, magnesium and potassium.

Yogurt:

You prefer to eat whole grains with milk to get enough protein and carbohydrates.

Orange juice:

Is the juice not just rich?

the banana:

Is it rich in carbohydrates and potassium?

After their workouts

A post-workout meal helps:

-Investigation
-Muscle recovery is faster.
- Re-irrigate the body with water.
- Re-throw the depleted glycogen stock.
-Increased muscle mass size.

                 Made by Youssef & Yassine

Ways to build muscle faster.....

5 Ways To Build Muscles Faster

1 - squat exercise: an important way to build muscle and not only left on the bottom, but for all muscles of the body, squatting increase the strength of the body and increase growth hormone is also the best exercise to build muscle and burn fat in some areas.

2 - a group of exercises: There is a large group of exercises that help to build muscle and increase strength such as some exercises such as pressure or lifting weights and other combined or combined exercises that combine movements with tools.

3 - A diet beneficial to health: Diet is the key to stimulate muscle growth and increase the strength of the body, and to maintain both cases must contain the right nutrients and the most important protein to support muscle growth.

4- Review the old ways of the powerful: If we look at the old time, many of the powerful like bodybuilding did not have those many tools available such as the present time but they were able to overcome all obstacles and build healthy  bodies, they rely on the intensification of exercise and food Health.

5- Follow the tips of natural bodybuilders: When we talk about natural bodybuilding, we share our minds with Steve Reeves, Bill Pearl, Reg Yark and the legendary John Grimm. All of them have natural bodies. They did not have any kind of current stimulants or devices developed. Healthy nutrition and intense exercise.

Summary :

Many people, especially young people, aspire to build muscles, but a large percentage of them also aspire to build muscles as quickly as possible period of time, and to build muscles and in a short period there are several exercises that can be carried out by any individual to achieve his goal, including squat exercise as this exercise is characterized by There is also a group of simple exercises but its usefulness is very great, including pressure and weight lifting, as it is recommended to build muscles appropriately and shortly follow a certain diet and beneficial to health, the system Proper food The basis of muscle growth is an important element to increase the strength of the body, and the most important point is the consultation of specialists in the field of nutrition and muscle building.

           
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Pre-workouts : uses, effects, instructions.....

In today's article i will be  talking about pre-workouts and it's benefits .
We all love pre-workouts because it  makes you a beast in the gym and it will enhance your session .

_Pre-workouts: it has vitamins like vitaC+b12+b6 and this is a group of vitamins that are important to help in increasing your power and the energy and your immune systeme .

_Beta alanine : this is an amino acid unnecessary but it helps in producing a composed called the camosine and it's the main cause of delaying the fatigue  and the muscle pain that is why the beta alanine is in every pre-workout . It will help you to delay the fatigue , and will get the muscle mass ( it will grow your muscles ) and will help you to keep the energy level up and increase you endurance .

_Creatine nitrate : it is nitrogene compound which is very known in the bodybuilding industry because it will increase the adenosine triphosphate (ATP) And it will enhance your  gym session and you will lift heavier  .

_Argenine alpha keto-gluturate : and which is a amino acid that the body needs to produce nitric oxide which is necessary to pump the blood and the arginine alpha keto-gluturate is better than normal argenine because it has a faster absorption and late researches proved that argenine increase the natural gh (growth hormone).

_Caffeine: which we all know that it is an important source of energy and concentration in all the sport fields .

_L-tryosine: and which is a amino acid the body produce that helps to ignore the fatigue and gives energy.

_Theacrine : is a chemical compound that is like caffeine helps in increasing the energy levels because it stimulates  the nervous system.

To use it you have to follow these instructions:

*You have to be over 18 year old.
*You dont have any heart problems or in the blood flow.
* no allergy to caffeine .
*one scoop before training.

                 
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Clenbuterol : side effects, uses, doses .......

Clenbuterol or clen it's one of the popular drung in the fitness industry,  we are going to explain this specific steroid and answer for the most of the questions because i saw that a lot of people are using it wrong and they don't know what they are doing with their bodies .

First of all the clen is made for the horses not for humans but bodybuilders don't care about that , they just care about the effect and the results.
Let's start with the  questions :

1-does clen build muscle? 

The answer is no because clen is useless in off season , we only use it to help us in cutting to burn fat

2- clen effects? 

- increase the BMR ( basal metabolic rate) about 10%
- increase the heart rate
- decrease the appetite ( and that's helpful to eat lesser food in cutting)
- more oxygen to the muscles ( that mean better nutrition for the muscles)
- use fat as an energy source

3- the best way to use it? 

Clen is one of the steroids that body can use to it and to the doses so fast , that means after 4 or 5 day this drug stop giving you it's maximum effect so the best and more safety way to use it is for 10 days ,rest 10 days and repeat :

Day 1: 20 mcg
Day 2: 20 mcg
Day 3: 40 mcg
Day 4: 40 mcg
Day 5: 60 mcg
Day 6: 60 mcg
Day 7: 80 mcg
Day 8: 80 mcg
Day 9: 100 mcg
Day 10: 100 mcg

Rest for 10 days, and repeat  .

4- clen side effects? ''It depends on the person.''

- you can have problems with sleeping
- you can have headache
- you can have a tremor
- high blood pressure
- cramps ( make sure you have enough sodium in your diet and you need to drink so much water).

                         
                                          Made by Youssef & Yassine

Legs workout

The benefits of leg exercises You won't ignore them anymore , In this topic we will mention some of the benefits of leg exercises :

1 - protect you from injuries

Yes, after a period of exercise, you will gain weight, and weights that you can lift, and all this will lead to pressure on the legs and knees and over time, will increase the pressure on them and may occur injury to the legs, and this thing you certainly do not want, It may keep you away from exercise for months, so you should strengthen your legs, just as you strengthen your upper half.

2 - Increase testosterone production (male hormone)

One thing that many people are unaware of is that male sex hormone increases (slightly) when you do leg exercises.For example, exercise such as squats helps to increase testosterone production.This has great benefits, such as increased muscle mass, even in the upper parts of the body. When you exercise your legs, this will help you get the whole body, not just the legs, your legs should have a share of your exercise schedule.

3 - take a long time to occur muscular hospitalization

Leg muscles have slow muscle healing, which means they will help you burn many calories after exercise.When you exercise exercises for your legs, your body will start burning more and more calories, and will activate the metabolism of the body, and this helps you burn fat and calories, and for this reason Leg exercises are very important exercises at the drying stage, or even the slimming stage. So whoever wants to reduce his fat, they advise him to do leg exercises.

4 - Format consistency

This is one of the reasons why I write this topic as well, when I heard that people neglect the legs because they are not important, I looked at the one who neglects them. But his legs are very, very thin. Leg exercises help complete the consistency of body shape.

5 - Self-confidence

Anyone who trains leg exercises knows this point. When you stand up, you feel confident, because the foundation is strong, just like facilities. The foundation must be strong for the building to be strong.

                        

                           Made by Youssef & Yassine 

Bodybuilding secrets

10 Useful information ...

1 - If you take after a source of protein only without simple carbohydrates fast absorption will transform the body a large amount of protein that you took to compensate energy and not to build muscle!

You should take a complete meal of protein, carbohydrates, rolls and vitamins

2 - the greatest times of muscle demolition is when you wake up directly from sleep because all the organs of the body will work and work at once after a deep slumber so you have to eat a full breakfast within half an hour of waking up.

3 - bodybuilding player even have a strong torso protect him from the disc and back injuries in general, exercise and strengthen the muscles are important stomach muscles and lower back.

4 - Most exercises with free weights increases muscle strength and muscle size, and exercise with cables increases the intensity of endurance using different techniques of movement.

5 - The most important exercises that work to increase your physical strength are: Squat, chest pressure bar, worm draw.

6 - eat simple starches of honey, dates and fruit immediately after exercise

 It has great benefits in recovering the energy lost during exercise.

7 - Taking the Goltamine is one of the most important elements of muscle recovery immediately after exercise.

8 - Eating unsaturated fats from natural oils and fiber from oats helps you to subtract various toxins from the gastrointestinal tract more effectively than many drugs sometimes.

9 - Eating protein is a key factor not only for muscle growth, but also for the integrity of the nervous system and the immune system and most vital processes in the body.

10 - Neglect of water and not eating enough amount of it you increase the accumulation of toxins in the body

It destroys your metabolism (natural burning) and gradually destroys your kidneys, and negatively affects most vital processes in the body negatively.

                        Made by Youssef & Yassine 

Diet and building muscles

Diet :

What determines your body type?

(Protein. 30% + 60% carb + 10% fat = amplify)
(60% protein + 30% carb + 10% fat = blotting)
(70% protein + 20% carb + 10% fat = sharp drying)
Here is a list of basic foodstuffs /
Protein is a carbon-based nutrient
Hydrogen, oxygen and ozone
It is divided into two parts:
1- Animal proteins found in /
(Chicken, fish, meat, eggs, dairy).
2- Plant proteins found in /
(Legumes such as chickpeas, lentils, beans, etc.)
The best types of protein (egg whites and chicken breast)
Carbohydrates are essential food ingredients
It is the most important source of energy needed by the body
It is further divided into two parts:

1. Simple carbohydrates found in /
(Fruits, milk and sugar
Dates and honey are present
White rice, pasta, etc.)

2. Carbohydrates are complex and are found in /
(Oats, brown rice, brown bread and potatoes And pasta etc)
The best types of carbohydrates
(Oats, potatoes, brown rice)
Fat / It is an important food source of energy
They are some vitamins escape hormones
And help to raise the level of testosterone

In the body which acts to increase
Muscle growth and fat burning
It is divided into simple and paired
Among the most important types of healthy fats:
(Olive oil and coconut oil
And fish oil and red meat
And oils in nuts).
The most important types of fats (olive oil, fish oil and nuts).

                  

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Healthy Life tips

For a healthy lifestyle, we offer you the following tips and guidance:

1- Eat at least one banana every day.

2 - eat a fist of nuts rich in natural fat when you feel hungry during the day.

3 - Stay away from soft drinks because it is full of sugar and dyes, as they damage the bones.

4- Eat fruits instead of squeezing them.

5 - Do not forget breakfast because it is the most important meal of the day.

Eat moderately and don't eat until your stomach is completely filled.

7 - Exercise your favorite sport even if 3 days a week.

8 - Reduce eating sweets, especially fatty ones such as Shamiya and Melvai and sisters.

9 - refrain from smoking immediately and without hesitation, harmful to you and those around you.

10 - Reduce table salt, sugar and white flour in your daily system.

11 - Stay away from possible fast food.

Drink enough water with at least 2 liters

Divided between meals.

13 - Try to use the ladder instead of elevator.

14. Sleep at least 6 to 8 hours a day at night.

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The benefits of sleeping

Game bodybuilding represented by 3 ribs namely

            (Nutrition _______ Exercise _________ Sleep)

When one of these elements is not available, the remaining two have no value

1 - Lack of adequate sleep

It affects the benefit of eating, and here affects the process of glycogen delivery to the muscles and thus there is no benefit from eating and exercise.

2 - the process of muscle recovery can not be obtained only at bedtime.

Because after exercise, break down in muscle fibers and lack of adequate sleep affects the recovery process.

3. Lack of adequate sleep

This leads to an increase in the hormone cortisol and hence the imbalance with the hormone GH, which is responsible for growth.

4 - not enough sleep

Affects your performance in exercise and weight lifting.

5. Best time to sleep

From the beginning of the night to dawn and the number of hours of sleep 8 hours

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BodyBuilding Tips

Bodybuilding for beginners .. How to train properly?

When at your finger tips, are you in your country? In this article, we return to you, dear reader

Are bodybuilding exercises for beginners complicated?

While there are those who may be disabled?

Bodybuilding basics for beginners:

1. Warm up well

2. Use appropriate weights

3. Attention to the proportion of groups and duplicates

4. Make sure you get the appropriate rest period

5. Good nutrition

Get good nutrition during the week, even on rest days, and keep drinking plenty of water.

       

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The Industry Of Bodybuilding

The industry of iron contains a lot of types and they are different :

Bodybuilding : where it's all about dieting and training and posing its all about more muscles and more shredded , and for me its the hardest category.

Aesthetics : which contains very sexy bodies that attract the attention it's all about hypertrophy and symmetry.

Calisthenics : which i consider the second hardest sport because it's all about bodyweight which is hard and contains a lot of movement. 

Powerlifters : actual beasts among human, they eat bug and lift bigger , it's all about lifting the toughest weights which is very dangerous because any wrong movement will cause you big .

Strongman : which are beasts like powerlifters and calisthenics so you see a big hulk doing a planch .

Crossfit : which is all about endurance.

                    

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Motivational Quotes

الكود

- Motivation :

1- No matter how  slow your road is, it's faster than staying on the couch .
2- No matter how your goal is difficult now . It will seem to you as a warm up  one day .
3- Summer body is made in the winter.
4- Pain is temporary.
5- When you feel the pain that's when your character shows up.
6- Pain is weakness coming out of the body.
7- when you feel that you want to quit remember the ones who told you won't make it.
8- when you feel you want to quit remember that day when you enter proud and you make the ones around you proud.
9- building your muscles is not making a better body than others, it's making the best version of you.
10- now do what others are not doing so you can do something others can't do.
11- the feeling that you want to quit will visit you not once not twice but always so attack it and one year from now you will be better.
12- i won't say that it's an easy way but it's possible .
13- when you wake up lazy you have two choices: to get your ass up and roll out of the bed and get closer to your dream, or stay sleeping while others are building their own legacy .

                    Made by Youssef & Yassine 

Bulking tips

Golden tips for bulk :

1-Drink more than 2 liters of water per day.

2-Eat lots of carbohydrates (potatoes, rice, oats, pasta, sweet potatoes) and healthy fats (olive oil, fish oil, avocado).

3- Immediately after exercise, take a banana or 10 grains of dates, black chocolate .

4 - Eat fruits and vegetables constantly. 

5 - Take a break 3 days a week. 

6 - In the case of supplement use resort to Which has a carbohydrate .

7 - Do not neglect breakfast and not postpone.

                            Made by Youssef & Yassine

Bodybuilding diet plan for cutting

Shredded program

Before entering this program I will tell you on several things you must stick to the program to succeed and achieve the best results.
1 - commitment to eating healthy and stay away from sugars and unhealthy fats
2 - Regularity in the dates of exercise and days, maintain sleep at night and not less than 8 hours a day
3 - patience and lack of urgency to get the desired result

Diet :

First meal: 3 egg whites without yolk and 2 whole eggs + 100 grams of oats with honey and skim milk + banana
Second meal: 200 grams of grilled chicken breasts + 100 grams basmati rice without oil and salt possible to use olive oil + salad dish
The third meal (before exercise): 2 potatoes boiled or grilled or possible fruit pail + cup of coffee without sugar
Fourth meal (after exercise): a packet of tuna strainer of oil + a little rice + salad dish
Fifth meal: 100 grams of chicken breasts + sauteed vegetables (broccoli, zucchini and beans)
The sixth meal: 150 grams of Quraish cheese + cup of skim milk + fruit fruit.

Drinks you should be interested in: water is very important and drink green tea and orange juice.
It is required to stay away from him during the drying: salt, sugar, ghee, oil, soda drinks, ready-made foods and all preservatives.

It is preferable to use a dietary supplement (Lipo 6) to burn fat faster and Zero Fat protein such as (Nitro Tech or ISO 100) with glutamine to maintain muscle mass during the program and possible use of multivitamin and omega-3.

Training Program:

First day: chest + Tri Space + belly
Day 2: Back + By Space
Third day: shoulder + belly
The fourth day rested
Day 5: Bai and Tri
Day 6: Man + belly

Exercise at high weights is very normal Balash light weights and repetitions of a lot of speech de mistake possible to use methods (Super Set and Drop Set) better Bacter.

For cardio 3 times a week can be played in the morning and possible after exercise and for a period of 15 to 20 minutes (skipping rope or running or walking fast).

The Real Champions

Hero is not only muscles .... Hero morality:
1 - When you see someone who is the center of you and carry out the exercise .... It does not envy you .... It does not envy you.
2 - When you see one is too weak .... or too fat .... Do not laugh at it and make fun .... You are not to know the conditions and suffer from the disease of thinness or obesity.
3 - When you see one being or not.
4 - When you see a young man raises 10 kg ..... And you raise 100 kg Atzzei it ..... On the contrary encouraged and stimulated with a beautiful word .... Believe me will encourage him and leave himself in the impact of love the game.
5 - When you see one of your age being wrong you laugh at it.
6 - When one comes and you are exercising and wants you advice .... or ask you a question about exercise .... or nutrition .... Do not tell him I do not have time .... Or my time does not allow me .... Can hate the game Because of you or because of your behavior this ..... vice versa .... word with a beautiful word .... Tell him for example .min only ..... Complete my exercise and talk to you ... Good word charity.
7 - If you are Rizkka God Almighty ... And you have money buy protein .... and every minute come out Alchikr .... and arrived inside the hall in front of your friends and deal with protein ..... Can Asahabk .... or your friend does not have Money to buy protein ... and dissolve his spirits.
- So think well if you are somewhere ... One day .... Never forget .... And Latgrnk your muscles ..... Or something simple ... So after your death will remember a valid invitation.

 

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The Stomach Vacuum

This exercise is one of the old exercises that were practiced by the greats as Arnold Schwarzenegger, Ronnie Coleman, Dorian Yates and others where it helped them to maintain the thinness of their waist, it targets internal muscles located behind the external abdominal muscles, and this exercise still retains its popularity among Contemporary bodybuilders

To execute this exercise properly exhale until you empty your lungs and enter your abdomen inward at the same time and keep this position for at least 20 seconds and the longer the duration of the exercise the better, do this exercise after each repetition during the share of the abdomen you will notice its difficulty Whenever I penetrated into exercises. 

           

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Bodybuilding benefits

                 

The benefits of bodybuilding promote self-confidence, since you will feel good about yourself and your external shape, which improves your social relationships. Protects your body from rumbling or aging when you age. Increases metabolism, which allows you to eat what you want without being overweight and obese. Improves overall health, improves your aerobic capacity, increases your fitness, and eliminates excess fat. Your body is better able to withstand trauma and accidents than ordinary people, because it provides flexibility, strength and stiffness in your stiffness and cartilage. Activate your mental and mental ability, and increase your concentration, because the exercise activates the flow of blood in the arteries and veins, which leads to better access to the brain. Blood pressure levels are controlled by the release of excessive salts during exercise, and salts are known to be one of the main causes of high blood pressure. Reduce your risk of diabetes, as it depletes the amount of sugar in your blood during exercise. Get used to good habits, such as patience, concentration, and commitment.

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The New Olympia Champions

 

     

Olympia has too many categories, in men's devisions there is the open weight , all those big beasts you see , the 212  , the small giants , the classic physique which is a devision made trying to get back the 80's and 90's body types , and last but not least the men's physique it's all about genetics and symmetry . In olympia we saw  all the divisions in which all  the competitors came in great shapes, But all the last champions are missing like phil heath , jeremy buendeya, shawn rhoaden, kai greene, big ramy , So new champions are here, In the 212 devision w have ''kamel garagni'', in the open we have ''brandon curry'' at the first place , in the classic we have ''chris bumstead'', in the physique we have at the :

5th place: ryan terry 

4th place: brandon hendrickson 

3rd place🥉: kyron holden

2nd place🥈: andre feguson

The winner 🥇: raymont edmunds 

Congratulations to all this Champions. 

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Natural Bodybuilding

Natural bodybuilding nowadays became a joke because everyone is lying on social media and hiding their facts. Just to know that every professional bodybuilder or fitness model male/female is using steroids but they don't want to say that because they don't want to motivate their fans to use drugs because so many people are looking at these guys as idols   
But nobody is going to tell them his truth because this fitness world is not just a sport it's a business and a job for a lot of them .
And steroids is not only in the bodybuilding sport , every professional athlete from different sport is using drugs ( soccer,  boxing, MMA, basketball, swimming, football......) 
 In a lot of sports like swimming using steroids will lead to get fired from that sport but not in bodybuilding because you can not get that big with only food . A lot of athletes that are competing are saying that they are natural while there is guys at the same competition are saying they are using steroids, So with logic you can't compete with people using steroids without using it .

                              Made by Youssef & Yassine 

The durrah

Mahmoud el durrah is an Arab coach and bodybuilder on 212 division from Egypt lives in Canada he is so popular in Arab's social media with 600K subscribers on YouTube, 227K followers on Instagram and sponsored from ''redcon1'' .
People became interested about this beast after hearing his success story ,by his honesty , his motivation, his mindset and his shape ...
He is so honest to his fans talking about steroids , when he started using it , how to use it with lesser side effects ... And that's what  are the most fans looking for and want to know.
One of his popular quotes '' imagine if you were a god , and tou created and eagle, but you found it living like a Hen , won't you get annoyed?  ''
 And his most known saying '' life is a tunnel but it has an end . When you see the light sometimes it's not the way out ,it's the train that will kick you down and you have to get up again. 

 

                                              Made by Youssef & Yassine

Mr Olympia 2019

Brandon curry :

Olympia 2019 , the underrated olympia, while the egyptian tank , the amazing kai greene , the gifted phil heath , the king slayer shawn rhoaden , a new olympia champion is added to the chapter of the open bodybuilding bookbook, at 5th place , the giant roelley winklaar it was a little bit shocking for the crowd , at 4 th place the blade , the one who never dies dexter jackson ,a lot of respect for this man because it's his 20 olympia , at 3rd place and the most shocking for people hadi chopan ,although it's his first olympia he placed 3rd , it's so respectful because it's his first tima standing with big stars , at second place the outstanding william bonac which he almost won this olympia, but at 1st place the one and only "brandon curry"a lot of people said that he would place first before even the olympia, Congratulations for this man .

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Aesthetic god

         

Zyzz or aziz shavershian  born in russia in 24 march 1989 , died in 5 august 2011. This tragedy happened in Thaïland by a heart attack . This was painful for his brother saïd shavershian known by "chestbrah" but he didnt stop from leading tha aesthetic legacy that zyzz created which was fun to live : work hard = play hard  . They had a sexy bodies and they had fun with it .  Zyzz was the god of this mouvement. Now his legacy continues with young aesthetics . He had so much fun with his body in partys or his famous youtube videos "girls reaction ln omegle " which he showed his body to admire girls . I can assure you that if he stayed alive he would be the best male body in the world .

Made by Youssed & Yassine

Kamel ElGargni

Kamel Elgargni, the libyan lion ,another legend is added to mr olympia chapter in  2019 , his name will be historical by the new mr Olympia 212 devision , the first arab of all time to win the 212 devision,  yesterday he won the Olympia taking the first place . As you can see this years Mr Olympia is harder , all the athletes came in great conditioning and with professional posing and with the 3d dimension of the poses but kamel did win it because of his great genetics and shape especially his shredded legs and his full chest . 

The fans still shocked because he won the title in the age of 48 and he is now a big inspiration and motivation for people and he proved that age is just a number.
Congratulations for this new legendary beast. 

                       Made by Youssef and Yassine

What is bodybuilding 212

Bodybuilding 212 :

Bodybuilding 212 is a category for bodybuilders with weight under the 212 pounds (96.6Kg) and it's not so popular in the world but it has so much competitors , it was introduced in the year 2011 and it is for the shorter guys that cannot pack so much muscles and lesser than 5'5 feet (166 cm) .

The 212 has seen many amazing competitors take to the biggest stage in fitness competition and one of the greatest is "flew lewis " 7 times mr olympia on 212 category born in (15 November 1984.)

Now we have the new Mr Olympia of the year 2019 "Kamel El Gargni '' he won the title on the age of 48 and he won $50,000 , 

in the second place we have ''Derek Lunsford '',  

In the third place ''Shaun clarida''.

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Fix Your Pull Up

. Pull ups are a basic exercise that includes generally your back, in which you pull your body (bodyweight) to the bar, it’s not that easy because you got to do it right or you will risk damaging your shoulders and it will be an obstacle for you to train when you train other muscles you will automatically activate your shoulders.

1. First, you hold the bar and you try to pull your body up with keeping your back straight, chest out, your chin  high and your shoulders are rotated back.

2 . Try to pull your chest towards the bar not the neck. 

3. In the negative motion (when going down) try to control the whole range of motion and that will cause more tension on the muscle and more tension means more muscle growth. 

               
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Bodybuilding & Eating

Eating is the most important thing in bodybuilding's work more important than drugs and even the workout because without eating enough food you won't accomplish what you are working for and I'm not talking about 3 meals a day I'm saying eat more 5,6,7 and even 10 meals a day because the more food you put in the more results you reach.
We are seeing the professionals bodybuilders on social media posting workout videos everyday and that's why we think that it'a all about training but it's not true because these guys are eating so much food and clean diet with enough protein, fats carbs and creatine (from red meat, )
You can go to the gym and spend more than two hours per day but nothing will happen if you are not eating enough because every time you go to the gym you are tearing that muscle up and you got to make you to replace that and that's so important.
One of the reasons people that people are not eating  because they don't have enough time they are working or studying...So that's why they need to use supplements to get it their protein, creatine , vitamins...and it's okey with that.

If you are not a good eating so bodybuilding is not you cup of tea because you really need this eating's urge to make progress.
                               

                         Made by Youssef and Yassine 

Tristyn Lee the Youngest Bodybuilder

Tristyn Lee is one of the youngest bodybuilder he is just 17 with a great shredded body and he is so popular on social media now he has more than 1 million followers on his Instagram  and there is so many questions about this kid and people wondering if he is natural or not ..
Tristyn started working out from the age 13 to reach this body and he is on strict diet for three years now no sugar no cheat meal no nothing except eating clean.
On 1 june ,2017- tristyn started his first YouTube video and now he has more than 420K followers and more than 60 videos.
And in the time tristyn is practising soccer sport for a long time.
Tristyn has been a source of inspiration for his fans showing that everything is possible if we really wanted to achieve something, he made a youtube video with one of the most popular fitness models and bodybuilders on social media '' Simeon Panda''.
 Also, he did some videos with the power god "larry wheels"
 In one of the videos, tristyn said that he would never want to become a bodybuilder he wants to become a soccer player because he is so talented in soccer.

  

                        Made by Youssef & Yassine