Kaip sportuoti sporto klube

as kita savaite i Lt , o bijau kaip velnias kryziaus ,kad nekontroliuosiu saves su maistu

As irgi griztu pas jus Siaubas paskutinis pasportavimas buvo pries 1.5 savaites, po to isskridau is LT, vakar grizau tik... Sporto abonementas pasibaiges, dar pries ta pusantros savaites, turejau is trenerio programa sudaryta pasiimti, nezinau ka jis galvoja

Ryt griztu i sporta, jau ir nauja programa bus, vel viskas is pradziu, jau noriu O tai jokiu rezultatu beveik nera Nors pasimatavau, tai per klubus padidejo apimtis +2 cm, dabar 92 cm yra, svoris nukrito 1 kg, nesuprasi kaip cia taip.

nebijok as ramia sazine valgiau,neturiu polinkio tukti,zinau,jei priauksiu kila ar du jie dinks gryzus prie iprastines mitybos

Jurgita ziuriu tau panasiai kaip ir man - abonentas pasibaiges(ryt pirksiu vel ) ir rezultatu dar nera,bet cia jau mitybos klausimas ...

How to Build Muscle – 7 Simple Rules To Build Muscle Fast

Muscle mass is what every bodybuilder is after. But building muscle is far from an easy task, especially when you are a drug free and not a genetic freak. In order to build muscle fast you will need discipline and devotion. Here are the 7 simple rules you should follow if you want to reach your goal faster.

1. Eat. If you are not a big eater and can’t handle large amounts of food at one sitting, you might consider eating more than 3 times a day in order to consume enough protein, carbs and fats. Keeping your system saturated with amino acids and glycogen is crucial if you want to gain muscle. Not eating enough protein and calories can lead to muscle tissue breakdown.

2. You should concentrate your training program around the compound movements, such as deadlifts, squats and presses. This means that you should lift heavy and work as many muscle groups as possible with as few sets as possible. Doing heavy, compound movements is the fastest way to build muscle.

3. Overtraining is the number one factor that prevents you from building muscle mass. As said before, do a short workout revolving mainly around the compound heavy movements. Don’t do 30+ “pump” sets. They do not trigger muscle growth. Don’t train more than three days in a row. Besides your muscles, your CNS (central nervous system) has to recover. Rest more !

4. Eat or drink fast carbs and protein after your workout. Increasing insulin levels immediately after an intense workout promotes protein synthesis.

5. Every five to six weeks either take a week off or reduce your weights by 50%. This will give your body and CNS time to recover.

6. You probably heard this a thousand times, but sleep is the second most important thing. This is the period your body to recover and release muscle building hormones such as Growth Hormone and Testosterone. You can eat all the protein in the world, but without at least 8 hours of sleep you won’t grow to your full potential.

7. Finally, don’t get over-excited about things and situations around you. Your body produces cortisol when exposed to stress. Cortisol is known as “The Stress Hormone” and it’s the number one cause for muscle breakdown as well as other harmful processes in your body.

As linkusi i tukima, svoris auga man kaip ant mieliu :/ dar vakar su mama kalbejau, sako vaje kokia tu sudziuvus, neisprotek su tuo sportu tai nores pamaitinti mane

Karalinda, tavo mama kaip ir mano As jai irgi dziuvekas ir ji kisa man visa nesveika maista ir dar pasiziuri, kad kuo riebiau butu Jau del maisto, mes pykstames, nes as tiesiog nenoriu daug nesveiko maisto O jai tiesiog neskanu sveikas maistas, ji niekaip nesupranta, kad man tai skanu, tai vis nori "skaniu" patiekalu pateikti

Filotijia, na pas mane tai sporto rezimo nebuvimas, viska stabdo, bet zinojau, kad balandis toks bus As maista, kai pradejau dar labiau derinti, man svoris pradejo kristi, aisku nuo virsaus, kur as nenoriu nei gramo pamesti Tai db pagalvojau, gal as geriau pagal nauja programa normaliai pradesiu sportuoti, atsiras kazkiek raumenu ir virsuj, o tada jau daugiau su kardio padirbesiu, kad pasiryskinti. Vistiek mano probleminese zonose, uzpakalis, slaunys, riebaliukas nukris paskutinis.

tu saunuole kad taip susiemei, atrodai puikiai

As kadangi jau kuriam laikui out, tai atsipalaidavau ir su mityba gaila visos ziemos darbo bet man viskas arba nieko

Labas
Galima i jusu gretas?

As po ilgo, ilgo ,iiiiilgo laiko tarpo grizau i sporto sale, norisi vel figura susigrazinti po nestumo.
Iki griztant i sale bandziau joga, plaukima, tenisa, bet nei viekas netiko man, saleje geriausiai jauciuosi

Prašom prašom

Kas dėl vizitų pas mamas, tai jo, kosmosas ten. Mano mama gamina viską riebiai, su daug druskos, padažų sviestinių, ir visos salotos majonezinės. Dar prie to paties priperka skruzdėlynų, šakočių, liepia man iškept pyragų ir dar kameroj pilna ledų būna sakau mama tu baik pirk visą tą šūdą, nes aš valgau sako tai bent pas mane pavalgyk bet man neina į kūną, tik 6 packą reik poros dienų susigrąžint

ir laimingi kai kurie

As siandien keliausi 5:30 i sporto kluba. Ateinu,nieko nera, nors jis nuo 6val atsidaro. Paziuriu i ju laikrodi,raso 5:06, o mano 6:06 rodo greiciausiai vaikas nureguliavo kita laiko juosta
As savo/nesavo noru 4:30 atsikeliau

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Papildyta:
Jungiuosi prie jusu, merginos. Mano sportavimas kaip pradedanciosios, ir vizualumas toli grazu nutoles nuo idealo, taciau jusu bury bus smagiau.