#the circuit igf

[disastrousfeline]

sometimes you just gotta black out and make designs for some random ass npcs (they are all long dead (beyond dead (it may be a fate worse than death)))

edit: haha Hi i made. more of these. sorry

[disastrousfeline]

YOOOOOOOOOOOO

EDIT: HOLY FUCK I JUST NOTICED SCHRODINGER'S LYNX. LYNK CANON REAL… (/j)

EDIT EDIT: OH MY GOD I JUST NOTICED THEY'RE A BERSERKER. MY FRAIL HACKER BECAME STRIKERPILLED

EDIT EDIT EDIT (lol): also i'm gonna come up with a design for XLR8R PLUG istg

EDIT^4: NEVERMIND

@sekiyo

Hey @disastrousfeline (and @butlerkobold)

[scifigeneration]

In a first, scientists pinpoint neural activity's role in human longevity

The brain's neural activity -- long implicated in disorders ranging from dementia to epilepsy -- also plays a role in human aging and life span, according to research led by scientists in the Blavatnik Institute at Harvard Medical School.

The study, published Oct. 16 in Nature, is based on findings from human brains, mice and worms and suggests that excessive activity in the brain is linked to shorter life spans, while suppressing such overactivity extends life.

The findings offer the first evidence that the activity of the nervous system affects human longevity. Although previous studies had suggested that parts of the nervous system influence aging in animals, the role of neural activity in aging, especially in humans, remained murky.

"An intriguing aspect of our findings is that something as transient as the activity state of neural circuits could have such far-ranging consequences for physiology and life span," said study senior author Bruce Yankner, professor of genetics at HMS and co-director of the Paul F. Glenn Center for the Biology of Aging.

Neural excitation appears to act along a chain of molecular events famously known to influence longevity: the insulin and insulin-like growth factor (IGF) signaling pathway.

The key in this signaling cascade appears to be a protein called REST, previously shown by the Yankner Lab to protect aging brains from dementia and other stresses.

Neural activity refers to the constant flicker of electrical currents and transmissions in the brain. Excessive activity, or excitation, could manifest in numerous ways, from a muscle twitch to a change in mood or thought, the authors said.

It's not yet clear from the study whether or how a person's thoughts, personality or behavior affect their longevity.

"An exciting future area of research will be to determine how these findings relate to such higher-order human brain functions," said Yankner.

The study could inform the design of new therapies for conditions that involve neural overactivity, such as Alzheimer's disease and bipolar disorder, the researchers said.

The findings raise the possibility that certain medicines, such as drugs that target REST, or certain behaviors, such as meditation, could extend life span by modulating neural activity.

Human variation in neural activity might have both genetic and environmental causes, which would open future avenues for therapeutic intervention, Yankner said.

All roads lead to REST

Yankner and colleagues began their investigation by analyzing gene expression patterns -- the extent to which various genes are turned on and off -- in donated brain tissue from hundreds of people who died at ages ranging from 60 to over 100.

The information had been collected through three separate research studies of older adults. Those analyzed in the current study were cognitively intact, meaning they had no dementia.

Immediately, a striking difference appeared between the older and younger study participants, said Yankner: The longest-lived people -- those over 85 -- had lower expression of genes related to neural excitation than those who died between the ages of 60 and 80.

Next came the question that all scientists confront: correlation or causation? Was this disparity in neural excitation merely occurring alongside more important factors determining life span, or were excitation levels directly affecting longevity? If so, how?

The team conducted a barrage of experiments, including genetic, cell and molecular biology tests in the model organism Caenorhabditis elegans; analyses of genetically altered mice; and additional brain tissue analyses of people who lived for more than a century.

These experiments revealed that altering neural excitation does indeed affect life span -- and illuminated what might be happening on a molecular level.

All signs pointed to the protein REST.

REST, which is known to regulate genes, also suppresses neural excitation, the researchers found. Blocking REST or its equivalent in the animal models led to higher neural activity and earlier deaths, while boosting REST did the opposite. And human centenarians had significantly more REST in the nuclei of their brain cells than people who died in their 70s or 80s.

"It was extremely exciting to see how all these different lines of evidence converged," said study co-author Monica Colaiácovo, professor of genetics at HMS, whose lab collaborated on the C. elegans work.

The researchers found that from worms to mammals, REST suppresses the expression of genes that are centrally involved in neural excitation, such as ion channels, neurotransmitter receptors and structural components of synapses.

Lower excitation in turn activates a family of proteins known as forkhead transcription factors. These proteins have been shown to mediate a "longevity pathway" via insulin/IGF signaling in many animals. It's the same pathway that scientists believe can be activated by caloric restriction.

In addition to its emerging role in staving off neurodegeneration, discovery of REST's role in longevity provides additional motivation to develop drugs that target the protein.

Although it will take time and many tests to determine whether such treatments reduce neural excitation, promote healthy aging or extend life span, the concept has captivated some researchers.

"The possibility that being able to activate REST would reduce excitatory neural activity and slow aging in humans is extremely exciting," said Colaiácovo.

The authors emphasize that the work would not have been possible without large research cohorts of aging people.

"We now have enough people enrolled in these studies to partition the aging population into genetic subgroups," said Yankner. "This information is invaluable and shows why it's so important to support the future of human genetics."

Funding and authorship

Postdoctoral fellows Joseph Zullo and Derek Drake of the Yankner Lab are co-first authors. Additional HMS co-authors are Liviu Aron, Patrick O'Hern, Noah Davidsohn, Sameer Dhamne, Alexander Rotenberg and George Church, the Robert Winthrop Professor of Genetics. Davidsohn and Church are also affiliated with the Wyss Institute for Biologically Inspired Engineering at Harvard University.

Other co-authors are affiliated with the University of Texas McGovern Medical School, the University of Texas MD Anderson Cancer Center and Rush University Medical Center.

This work was supported by an NIH Director's Pioneer Award (DP1OD006849) and National Institutes of Health grants R01AG046174, R01AG26651, R01GM072551, P30AG10161, R01AG15819, R01AG17917, R01AG36836, U01AG46152, EY024376, EY011930 and K99AG050830, as well as the Glenn Foundation for Medical Research and the Ludwig Family Foundation.

Relevant disclosures

Church is a co-founder and senior advisor for GC Therapeutics, Inc., which uses transcription factors for therapeutics.

[readmetxt]

File (hide): 4c82b66bfc246b8⋯.png (28.44 KB, 300x185, 60:37, hormone_facial_features.png) (h) (u)

[–]

▶(((They))) Want you Mastrubating Because (((They))) Understand Hormones Anonymous  01/28/19 (Mon) 17:14:09 0a2301  No.12731565>>12731642 >>12731692 >>12731960 >>12732000>>12732011 >>12732060 >>12732177 >>12732272 >>12732672 >>12732818 >>12732939 >>12733037 >>12733320 >>12733346 >>12733461 >>12733500 >>12733806 >>12733871 >>12734047 >>12734211 >>12734980 >>12735011>>12735355 >>12735523 >>12736003 >>12736213 >>12740558 >>12743760 >>12744806 >>12744933 [Watch Thread][Show All Posts]

QRD: Semen retention is critical for the sexually dimorphic traits of males to manifest. Without it you become an undifferentiated ungendered pawn.

Sexual dimporphism is primarily expressed via differing levels of testosterone and estradiol (estrogen in its biologically active form). The final controller of ALL hormone expression is the brain, and specifically the hypothalamus. The only intervention that works to increase testosterone is changing your brain structure.

Masturbation is proven to do this.

Before we can even get to semen retention, we have to understand how your body works, and the critically misunderstood roles that hormones play.

Why Testosterone?

Most of you, I'm sure, are already convinced about the beneficial effects of testosterone in men, but I want to give a brief overview of things you probably don't know about it.

Testosterone increases sociability. It increases connection to and participation in your milieu, this is true for both men and women. For women, this typically manifests as slutty behavior and ultimately ends up as cuckoldry, women with higher testosterone have sluttier faces (see left in pic). They also have greater sexual arousal levels:

https://www.ncbi.nlm.nih.gov/pubmed/10665617

For men however, testosterone decrease the incidence of lying and they are more cooperative with other men.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468628

Men with high testosterone are fascistic ideal. They build, cooperate, and create civilization. Men with high testosterone are more driven to find not only mates, but to do all things. Testosterone receptors in the brain don't differentiate drive for sex from any other drive (that differentiation does occur, but requires other chemical receptors to be activated as well).

▶Anonymous  01/28/19 (Mon) 17:14:39 0a2301  No.12731568>>12733037

The Hypothalamus is King

Androgen/Testosterone boosting supplements don't work unless you are supplementing androgens higher than 100% of your baseline test production. To understand why this is, you have to first understand the HP axes, and specifically the HPG axis. The hypothalamus acts as a prime regulator for almost all hormones related to growth, sex, and homeostasis.

Hypothalamus notices an increased level of testosterone? It stops producing GnRH. GnRH is a signal to your pituitary gland to make FSH (follicle-stimulating hormone) and LH (luteinizing hormone); these signal the gonads in men to create sperm and testosterone respectively (in women's gonads these signal menstruation and estrogen). So at all times your hypothalamus is listening to the levels of sex hormones, and is only releasing enough GnRH to keep them at what it believes to be the proper homeostasis.

This is why only highly potent anabolic steroids are really the only things which appear to have a phenotypic response in humans. They overpower even the hypothalamus's ability to regulate testosterone. So when taking anabolic steroids your level of GnRH is basically zero. There is no activity on the HPG axis and it permanently changes your hypothalamus to produce less GnRH, and hence why you hear stories of anabolic steroids shrinking your balls and causing infertility.

So to maximize your GnRH you need to maximize the hormones which stimulate its production and minimize the ones that inhibit it.

There are many hormones which either stimulate or inhibit the production of GnRH, we will get into why fapping is one of the worst things you can do if you want to maximize GnRH next.

There are several other axes of the hypothalamus which should also be mentioned.

The hypothalamic–pituitary–prolactin axis (HPP) is responsible for lactation and mammary growth in females, but it is also present in males. It is not directly self-inhibiting like the HPG axis, but instead is inhibited by dopamine (this will seem contradictory at first, but is extremely important to understanding the dangers of masturbation). The main thing for now you should know is that excess prolactin causes typically feminine traits in men. The primary stimulating factor of the HPP axis is estrogen. Remember this is the only axis which isn't a direct feedback loop! More estrogen will always mean more prolactin. Finally, the higher your prolactin is, the lower GnRH output will be, which means the lower testosterone will be in males.

The HPS axis has the ultimate byproduct of IGF-1, which is the most critical signal for muscle growth. HPS axis is stimulated by testosterone (via blunting the inhibitory effects of GH in the feedback loop).

▶Anonymous  01/28/19 (Mon) 17:15:04 0a2301  No.12731569>>12731740 >>12731855 >>12732628 >>12732817 >>12733037 >>12735832 >>12737601

Masturbation and Hormones

Now to put it all together. Orgasm elevates prolactin massively. Prolactin causes a neurological effect of having little to no sexual desire, hence why you temporarily lose interest in the porn you watch after ejaculation. Now recall the previous section: Prolactin tells the hypothalamus to lower GnRH; GnRH stimulates production of sperm and testosterone; testosterone increases masculine traits and increases social cohesion in men; it also increases expression of muscles via the HPP axis.

Dopamine which is high during the build-up of masturbation inhibits the HPP axis though, so how can masturbation be causing an increase of prolactin? Well, the hypothalamus can be very intelligent at what it does. It understands context. Not only that, but the massive acute hit of dopamine you are getting causes something called a hormetic effect. Hormesis is kind of like a biological blowback effect, the hypothalamus is massively inhibited on its HPP axis and then to compensate, it releases even more prolactin than it normally would in all that time as a huge burst after orgasm. Not only that, it appears to have "aftershocks" throughout the next few days and releases prolactin even more.

But it gets worse. At least with a single mate in a monogamous sexual relationship your dopamine wouldn't be massively elevated, but with access to unlimited high speed pornography your dopamine will spike to never before seen levels due to the Coolidge effect (https://en.wikipedia.org/wiki/Coolidge_effect). What does this mean? For days after masturbation you will have low testosterone.

But there's even more. The hypothalamus is a neurological structure. It learns and adapts. What does chronic masturbation and dopamine spiking do to the HPP axis? It makes it less and less sensitive to regular dopamine levels. Throughout the day its perfectly normal and healthy to have a moderate level of dopamine, and especially so for men. If HPP is no longer inhibited by this normal level of dopamine, then prolactin will be chronically elevated. Finally we get to the crux. Chronically elevated prolactin means a chronically inhibited HPG axis. A chronically inhibited HPG axis means chronically low levels of homeostatic testosterone.

This is why the men of today have lower testosterone than the average 80 year old just 50 years ago.

This is why we have trannies developing feminine traits due to increased prolactin.

Now there's even more danger to all of this. We have huge amounts of xenoestrogens from overcompensation of plant based foods and hygiene products (you really should only be consuming meat). Estrogen stimulates the HPP axis even more, and we have blown our dopamine circuits to defend against them with acute chronic spiking. But the brain can heal and adapt.

Stop looking at porn. Stop masturbating. Stop consuming xenoestrogens. Stay monogamous, and only have sex for the purpose of procreation.

▶Anonymous  01/28/19 (Mon) 17:15:12 0a2301  No.12731570>>12732030 >>12733037 >>12741934

Extra Credit: Dangers of SSRIs and Weed

SSRIs increase the re-uptake of serotonin in the brain. Serotonin has an antagonist relationship with dopamine, which means if dopamine is high serotonin is low and vice-versa. SSRIs will chronically lower dopamine, not only taking away your enjoyment of novelty, but also once again activating the HPP axis.

Weed is made of cannibinoids. The body produces its own endocannibinoids which have receptors all throughout the nervous system. The hypothalamus is filled with CB1 receptors which have 2-AG (an natural endocannibinoid) as an agonist. 2-AG is released upon orgasm and is used in the adaptation process mentioned earlier to train the hypothalamus to be less responsive to dopamine.

What else is an agonist of the CB1 receptor? THC. In fact THC is far more potent than 2-AG could ever be, meaning that every time you smoke weed, you adapt your hypothalamus to be even less responsive to dopamine than if you were masturbating to porn the entire time you were high. THC is bad news if you value testosterone.

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Machine Details

LIVE TOOLING / MILLING

NEW IN: 2001

SPECIFICATIONS:

Max Swing Over Bed................... 20.08'

Maximum Turning Diameter....... 13.38'

Maximum Turning Length.......... 20.47

Cross Travel (X-Axis)................... 10.23'

Longitudinal Travel (Z-Axis)....... 20.47'

Feed Range (Infinitely Variable)..... 1-400

Rapid Traverse Rate (X-Axis).......... 787 IPM

Rapid Traverse Rate (Y-Axis).......... 984 IPM

Number of Turrets...................... 1

Tool Positions............................. 12 All Live

Size Of OD Tool........................... VDI 40 1” square

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[alphafatburnerswebsite-blog]

15 Best supplements Bloggers You Need to Follow

At its core, burning Unwanted fat arrives right down to the process of lipolysis—the breaking down of Unwanted fat lipids, points out Seedman. This occurs from the mitochondria on the muscles, or maybe the powerhouses of the cells, answerable for creating the energy our cells should do their Work opportunities. Training is proven to improve mitochondria function, which then promotes Excess fat breakdown, Seedman adds. Moreover, Doing the job out helps regulate basically all of the hormones that optimize Unwanted fat decline.

Create extra muscle: Cardio receives all the glory for melting Fats, but it’s really way more essential to focus on creating muscle mass. It’s really basic: Lipolysis transpires from the mitochondria from the muscles, so the greater muscle you have, the more mitochondria, and the more potential to burn. Plus, the greater muscle mass mass you carry, the more your BMR is burning calories at relaxation. Energy teaching is likewise one of the strongest approaches to spark creation of testosterone and expansion hormone, which the two aid to break down Excess fat, Seedman provides.

Recruit probably the most muscle mass groups with these multi-joint compound lifts, indicates private coach Adam Rosante, CSCS, C9 Winner model ambassador and author with the thirty Next Body: Take in Clean, Teach Soiled & Live Difficult.

1. Deadlift

Stand in front of the bar, shins touching metallic, toes roughly shoulder-width http://alphafatburners.com/instant-knockout-review/ apart. Squat down and grab the bar overhand, arms marginally wider than shoulder width and elbows straight. Attract your shoulders back, press your upper body out, and tense your lats. Getting a deep breath, begin standing up, pushing heels into the bottom and pulling your upper body up. Keep the bar as near to your legs as you can. The moment the bar passes your knees, drive your hips forward with ability, ending standing tall and straight with the bar in front of your groin. Gradually reverse the movement, ensuring that to keep your abs braced, and lessen the bar to the ground.

2. Box Squat

Set up a box at the rear of you and then reduced your body till your glutes touch it. Touching the box involves you to “sit back again” while you squat, as when you were lowering oneself right into a chair, and this motion will get the glutes and hamstrings maximally associated with the elevate. It also helps you to best your squat form. You can begin with the next box and step by step move to scaled-down packing containers when you improve, in the end education Your whole body to squat below parallel without any box in any respect. Superior nevertheless, the box squat destinations no pressure to the knees, so even those with knee problems can attempt it securely.

three. Bench Press

Get the bar using a shoulder-width grip and raise it from the supports of an influence rack. Lower the bar until eventually it touches the center of the chest. Now press it back again on the starting off placement.

4. Thrusters

Standing with ft hip-width aside, maintain the barbell at upper body top with palms facing up as well as your elbows prolonged out in front of you. Holding the barbell rested at your chest, squat deep. In one explosive motion, force up into standing, tilting head again marginally to surge the barbell straight overhead so knees and elbows are both of those locked straight. Lessen barbell back right down to shoulders and repeat.

Don’t overdo it on cardio: Burning a lot of energy essentially brings about The body to go into a significant-anxiety condition, producing your cortisol levels to surge and your body to start clinging onto Unwanted fat, he explains. Plus, research present large levels of cardio raise your human body’s manufacture of estrogen, which results in you to retail outlet far more Body fat.

Do extra HIIT: Large depth interval education (HIIT) is as close to a magic tablet as we have (except it consists of an entire great deal much more do the job than just swallowing a capsule—sorry). Not only will it surge your body to max intensity through the work out, but simply because you’re Functioning so really hard, Your system can’t produce adequate oxygen in The instant, clarifies personal coach Jeremey DuVall. Your muscles accumulate a “personal debt” of oxygen that then should be repaid publish-workout. This throws Your system into a stage of Unwanted fat burning for hours Once you’re completed sweating, referred to as write-up-physical exercise oxygen consumption, or EPOC. Furthermore, Tremendous extreme circuits similar to this activate muscle mass-setting up hormones like development hormone and IGF-1, he provides.

Try out these HIIT routines from Rosante:

one. Sprint Intervals: Following a dynamic heat-up, hop on either a bike or the treadmill. Jog 2 minutes at a reasonable rate, then dash entire out for thirty seconds. Recuperate at a moderately paced jog for thirty seconds. Repeat with thirty seconds of sprinting, thirty seconds of recovery for six to 10 rounds.

two. 10-minute AMRAP: Established a timer for 10-minutes and finish the moves below back again-to-back like a circuit, resting only when necessary. As soon as you’ve finished all four moves, that’s 1 round. Aim to get as many rounds as you can in ten-minutes:

Drive-ups x 10 reps

Mountain Climbers x ten reps

Burpees x ten reps

V Ups x ten reps

3. Thrusters and Burpees: Conduct 21 dumbbell thrusters, then 21 burpees. Repeat in reps of 15/15, 9/9, 5/five, then 1/one, seeking to finish the spherical as rapidly as you possibly can.

four. Slam + Faucet: Execute 21 medication ball slams, then leave the ball on the floor and promptly conduct med ball toe faucets for 21 reps (sprinting set up, tapping your appropriate toes, then remaining on the top on the medicine ball. Just one tap on all sides is one particular rep). Then repeat for reps of 15/15, 9/nine, then back again up at fifteen/fifteen and 21/21.

five. Wind Markers: Mark a commencing line over the spherical, then mark 4 points out before that line, Every close to 10 yards aside, for a total of forty yards (an approximation is okay). Start off inside of a sprinting situation with the starting up line. Sprint out as speedy as you can to the main marker, then convert and dash back again to start. Repeat this out and again sample to every line. After you’ve returned within the fourth line, conduct four burpees, then four drive-ups. That’s one round. Complete 7 rounds as fast as feasible.

[alphafatburnerscom-blog]

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At its core, burning Unwanted fat comes down to the entire process of lipolysis—the breaking down of Unwanted fat lipids, describes Seedman. This transpires in the mitochondria in the muscles, or maybe the powerhouses from the cells, answerable for making the Electricity our cells should do their Employment. Work out has been shown to further improve mitochondria functionality, which then encourages Excess fat breakdown, Seedman provides. In addition, Doing work out will help regulate practically all the hormones that improve Excess fat reduction.

Establish extra muscle: Cardio receives all the glory for melting Excess fat, nonetheless it’s in fact far more vital that you deal with constructing muscle mass. It’s fairly basic: Lipolysis comes about during the mitochondria with the muscles, so the more muscle you have, the more mitochondria, and the more probable to burn up. As well as, the more muscle mass mass you have, the more your BMR is burning calories at relaxation. Toughness training is likewise on the list of strongest methods to spark manufacture of testosterone and expansion hormone, which both equally support to break down Extra fat, Seedman adds.

Recruit one of the most muscle groups with these multi-joint compound lifts, implies personal coach Adam Rosante, CSCS, C9 Champion model ambassador and author in the 30 Next Human body: Try to eat Thoroughly clean, Teach Filthy & Live Tricky.

1. Deadlift

Stand in front of the bar, shins touching metallic, ft around shoulder-width aside. Squat down and get the bar overhand, fingers somewhat broader than shoulder width and elbows straight. Attract your shoulders again, thrust your upper body out, and tense your lats. Using a deep breath, start out standing up, pushing heels into the bottom and pulling your upper body up. Keep the bar as near to your legs as you possibly can. As soon as the bar passes your knees, push your hips ahead with electric power, ending standing tall and straight Using the bar in front of your groin. Bit by bit reverse the movement, ensuring to maintain your abs braced, and lessen the bar to the floor.

two. Box Squat

Set up a box driving you then decrease Your entire body till your glutes touch it. Touching the box calls for you to “sit again” as you squat, as in case you ended up decreasing your self right into a chair, and this action will get the glutes and hamstrings maximally involved with the raise. It also lets you perfect your squat sort. You can start with an increased box and step by step go to lesser containers when you strengthen, finally schooling Your entire body to squat beneath parallel without any box in the slightest degree. Improved still, the box squat destinations no pressure around the Click for more info knees, so even individuals with knee issues can try it safely.

3. Bench Press

Seize the bar which has a shoulder-width grip and lift it from the supports of a power rack. Lessen the bar right up until it touches the center within your chest. Now press it back again into the beginning situation.

4. Thrusters

Standing with toes hip-width aside, hold the barbell at upper body peak with palms dealing with up along with your elbows prolonged out in front of you. Trying to keep the barbell rested at your chest, squat deep. In a single explosive motion, press up into standing, tilting head again a bit to surge the barbell straight overhead so knees and elbows are the two locked straight. Decrease barbell back right down to shoulders and repeat.

Don’t overdo it on cardio: Burning a lot of calories truly results in The body to enter a large-pressure condition, triggering your cortisol concentrations to surge and Your entire body to start out clinging onto Unwanted fat, he points out. Moreover, experiments exhibit substantial levels of cardio enhance your body’s creation of estrogen, which will cause you to definitely store a lot more Unwanted fat.

Do additional HIIT: High intensity interval coaching (HIIT) is as close to a magic capsule as We've got (other than it involves a whole whole lot additional do the job than just swallowing a capsule—sorry). Don't just will it surge One's body to max intensity through the exercise session, but since you’re Doing work so challenging, Your whole body can’t provide more than enough oxygen in the moment, describes personalized trainer Jeremey DuVall. Your muscles accumulate a “financial debt” of oxygen that then should be repaid post-exercise session. This throws Your system into a period of Excess fat burning for hours Once you’re done perspiring, often called put up-exercise oxygen use, or EPOC. Additionally, super intense circuits like this activate muscle-making hormones like expansion hormone and IGF-1, he adds.

Attempt these HIIT routines from Rosante:

1. Dash Intervals: Following a dynamic warm-up, hop on both a bike or maybe the treadmill. Jog two minutes in a average speed, then sprint whole out for 30 seconds. Recover in a reasonably paced jog for thirty seconds. Repeat with thirty seconds of sprinting, 30 seconds of Restoration for six to ten rounds.

two. 10-minute AMRAP: Set a timer for ten-minutes and complete the moves under back-to-back again being a circuit, resting only when required. As you’ve finished all four moves, that’s one round. Purpose to get as many rounds as is possible in 10-minutes:

Push-ups x 10 reps

Mountain Climbers x 10 reps

Burpees x ten reps

V Ups x ten reps

3. Thrusters and Burpees: Accomplish 21 dumbbell thrusters, then 21 burpees. Repeat in reps of fifteen/fifteen, 9/9, five/five, then 1/one, attempting to accomplish the round as promptly as you possibly can.

4. Slam + Tap: Complete 21 medication ball slams, then depart the ball on the floor and instantly perform med ball toe faucets for 21 reps (sprinting set up, tapping your correct toes, then remaining on the very best from the medication ball. One faucet on either side is a person rep). Then repeat for reps of fifteen/fifteen, 9/9, then back again up at fifteen/15 and 21/21.

5. Wind Markers: Mark a starting up line over the spherical, then mark four details out in front of that line, Every close to ten yards aside, for a complete of 40 yards (an approximation is okay). Get started inside of a sprinting place for the starting off line. Dash out as quick as it is possible to to the primary marker, then convert and sprint back again to begin. Repeat this out and back sample to each line. After you’ve returned from the fourth line, execute 4 burpees, then four thrust-ups. That’s 1 spherical. Finish 7 rounds as quickly as possible.

[reseau-actu]

Les cellules souches sont indispensables à la régénération de cellules endommagées, malades ou vieillissantes. Et des chercheurs montrent aujourd'hui l'existence d'une hormone commune au maintien d'un fonctionnement optimal de cellules souches différentes, présentes dans les intestins et le cerveau.

Notre second cerveau responsable de l'obésité ?  Raphaël Moriez, neurobiologiste à l’université de Nantes, explique le lien qu’il vient de découvrir avec ses collègues entre le système nerveux entérique, aussi appelé « second cerveau », et l’obésité. © Inserm 

Il y a quelques mois, une étude faisait état d'une connexion neuronale entre notre cerveau et nos intestins. Aujourd'hui, des chercheurs de l'université de Rutgers (États-Unis) semblent vouloir faire un lien nouveau entre ces deux organes essentiels à notre santé : les cellules souches. Ou plutôt une hormone essentielle au maintien des cellules souches à la fois dans le cerveau et dans les intestins.

Rappelons qu'une prolifération de cellules souches dans l'intestin peut conduire à l'apparition d'un cancer colorectal. Au niveau du cerveau, le phénomène peut provoquer des troubles de l’anxiété ou des troubles cognitifs. Et les chercheurs mettent aujourd'hui en avant l'importance d'un seul et même facteur de croissance-2 analogue à l'insuline (IGF-II).

Un même facteur pour différentes cellules souches

« La découverte qu'il existe un facteur commun à plusieurs populations de cellules souches adultes est remarquable », commente Steven Levison. Celui-ci serait ainsi essentiel à la fonction cognitive, au sens de l’odorat et au renouvellement de la muqueuse de l'intestin grêle chez l'adulte.

Pour en arriver à ces conclusions, les chercheurs ont supprimé, chez des souris, le gène responsable de la production d'IGF-II. Une suppression rapide de ce gène a entraîné la mort des souris en une semaine, après des pertes de poids spectaculaires. Une suppression plus lente du gène a permis aux souris de survivre - d'autres cellules souches présentes dans l'intestin ayant pris le relais -, mais avec des déficits d'apprentissage et de mémoire, une anxiété accrue et une perte de l'odorat, une moitié de cellules souches neurales ayant été perdues dans deux zones du cerveau.

Votre intestin est directement relié à votre cerveau

Des chercheurs ont démontré l'existence d'une connexion neuronale entre l'intestin et le tronc cérébral, situé juste en dessous du cerveau. Jusqu'à présent, seule une communication hormonale, plus lente, avait été décrite pour expliquer le contrôle de la faim.

Article de Marie-Céline Ray paru le 24/09/2018

Notre cerveau reçoit des informations en provenance de nos cinq sens : la vision, l'ouïe, le toucher, le goût et l'odorat. Ces messages sont rapidement transportés grâce à des fibres sensorielles qui transmettent des messages électriques : c'est ainsi que, dès que vous ouvrez la porte de votre maison, vous pouvez voir le désordre dans votre salon ou sentir immédiatement une bonne odeur de gâteau au chocolat en train de cuire.

L'intestin doit lui aussi envoyer des messages au cerveau pour lui dire s'il est plein ou non, s'il faut manger ou pas. Pour cela, il utilise des messages hormonaux, c'est-à-dire des molécules libérées dans le sang. Au niveau de l'épithélium intestinal, il existe des cellules appelées « entéroendocrines » qui servent de capteurs sensoriels, et « sentent » les nutriments présents. Les nutriments présents dans l'intestin stimulent la libération d'hormones, pour informer le cerveau, mais des minutes, voire plus, après l'ingestion de nourriture.

Jusqu'à présent on pensait que ces cellules sensorielles n'agissaient que par la voie lente des hormones comme la cholécystokinine. Les chercheurs suspectaient l'existence d'un mécanisme plus rapide car les cellules sensorielles présentes au niveau de l'intestin ont des similitudes avec celles de la langue et du nez. Par exemple, ces cellules émettent un signal électrique, si elles sont stimulées.

Le saviez-vous ?

Le système nerveux entérique comprend des millions de neurones disposés le long du tube digestif. Il sert à commander les contractions de l’intestin. Le nerf vague assure la communication entre le cerveau et ce système nerveux parfois qualifié de « second cerveau ».

Dans cette nouvelle recherche parue dans Science, les chercheurs de l'université de Duke voulaient mieux comprendre le circuit qui relie l'intestin et le cerveau. Pour cela, ils ont utilisé un virus de la rage marqué avec une fluorescence verte qu'ils ont injecté dans l'estomac de souris afin de suivre son trajet de l'intestin au cerveau. Le virus de la rage est connu pour infecter des neurones.

Des cellules intestinales ont des synapses avec le système vagal

Les chercheurs ont observé que le virus passait par le nerf vague pour arriver au tronc cérébral et il n'y avait qu'une seule synapse entre l'intestin et le tronc cérébral ! De plus, les chercheurs ont montré que les cellules entéroendocrines avaient des protéines présynaptiques. In vitro, ils ont cultivé ces cellules sensorielles intestinales avec des neurones de nerf vague de souris : les neurones se connectaient aux cellules intestinales. Les chercheurs ont donné du sucre à ces cellules pour créer un stimulus : un message était transmis des cellules entéroendocrines vers les neurones vagaux grâce aux connexions créées !

Diego Bohórquez, un des auteurs de ces travaux, a déclaré dans un communiqué de l'université Duke « Les scientifiques parlent de l'appétit en termes de minutes et d'heures. Nous parlons ici de quelques secondes. » Or, cela a des implications pour la recherche de thérapies contre l'obésité car beaucoup des molécules supprimant l'appétit qui ont été étudiées ciblent des hormones à action lente, et non des synapses à action rapide. « C'est probablement la raison pour laquelle la plupart d'entre elles ont échoué. »

Les chercheurs suspectaient le glutamate, un neurotransmetteur impliqué dans le goût et l'odorat, de jouer un rôle dans la transmission du message. Quand ils ont bloqué la libération de glutamate au niveau des cellules sensorielles intestinales, il n'y avait plus de message. Par conséquent, les cellules entéroendocrines ne jouent pas qu'un rôle hormonal.

Grâce à des synapses avec le nerf vague, ces cellules sensorielles connectent directement la lumière de l'intestin au tronc cérébral, situé à la base du cerveau. Elles envoient des messages rapides sur la présence de nutriments, comme du sucre, en utilisant le glutamate comme neurotransmetteur.

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Vous avez aimé cet article ? N'hésitez pas à le partager avec vos ami(e)s et aidez-nous à faire connaître Futura :) ! La Rédaction vous remercie.

Futura Source: Futura

[disastrousfeline]

i'm your man

(frames + notes under cut)

title card!

some credits. the constellations triangulum (representing TRIPLE-POINT) in circuit purple, canis major (representing CAUSTIC) in circuit green, lynx (representing alsciaukat, aka sou spacius lynk) in their particular shade of purple, as well as circuitry in the circuit's green-purple gradient

enjoy :)

a mirror (representing TRIPLE-POINT) displaying [dog teeth? cracks?] on its glass on the left; lynk with angelic imagery on the right. lyric displayed: you're an angel / i'm a dog

additional note: as implied, the lyrics are sung by an aspect of TRIPLE-POINT, one that speaks in lowercase and developed a reverse savior complex towards lynk. everyone else does not matter to them, including themselves, hence the crossouts

the mirror is now displaying a silhouette of a person holding a leash connected to lynk's prosocollar, now without angelic imagery. lyric displayed: or you're a dog / and i'm your man

SCHRODINGER'S LYNX, lynk's persona while in the Circuit, stands with some other Circuit members: T|GHTL||SH, Operamandible, Conductive Noose, Synaptic_Static, AVERSION COMPLEX, END.repeat(end);. lyric displayed: you believe me like a god

SCHRODINGER'S LYNX, now alone. its projected lynx head displays more glitches, and its X-eye melts, as if crying. the Spire can faintly be seen in the background. lyric displayed: i destroy you like i am

lynk kneeling on the ground, tearfully reaching out to TRIPLE-POINT's broken casket post Event Horizon. lyric displayed: i'm sorry i'm the one you love / no one will ever love me like you again

some glass shards in circuit purple. lyric displayed: so when you leave me, i should die

the Spire. lyric displayed: i deserve it, don't i?

BEAKS AND BEAKS AND BEAKS AND BEAKS AND BEAKS AND BEAKS AND okay i'll stop. it's her! the namesake of the campaign! lyric displayed: i can feel it getting near

WINGS AND WINGS AND WINGS AND okay yeah you get the point. more of her (simulated self in the CRYPT OF STARS) :] lyric displayed: like flashlights coming down the way

featureless door in the VORSEHUNGSMOTOR. lyric displayed: one day you'll figure me out

Event Horizon time. CAUSTIC looks at the viewer. TRIPLE-POINT, eidolized, is visible in the background. lyric displayed: i'll meet judgement by the hounds

some Circuit embers from before, smiling. less of them because i was getting tired. for what it's worth, these are the three who are the most fond of TRIPLE-POINT and CAUSTIC, not counting SCHRODINGER'S LYNX: Operamandible, AVERSION COMPLEX, Conductive Noose. lyric displayed: people always gave me love

blurrr. lyric displayed: others were never to blame after all

lynk reaches out to TRIPLE-POINT, like adam in michelangelo's the creation of adam. lyric displayed: you believe me like a god

TRIPLE-POINT vanishes, leaving lynk alone. i should note that TRIPLE-POINT did not die in our playthrough — this segment moreso represents the several times lynk abruptly woke up from the dreams in which they speak to TRIPLE-POINT. lyric displayed: i betray you like a man

the following segment is just lynk and TRIPLE-POINT's conversation after Event Horizon. this was honestly just a last-minute decision to fill in the ending instrumentals. also they were quickly patched by the team members with Patch beforehand dw

[ginocarper820-blog]

Diets Cause Your Body To Think It’s Starving

You would be keep a in muscles mass index. You can easily maintain an appealing BMI by including supplements in appreciate you for it. Skinny people should also perform bodyweight workouts with regard to example push ups, sit ups, dips, squats and press ups for enhancing metabolism within the body. Small meals constantly considered necessary for gaining lean muscle mass. You should at least have 6-8mal meals frequently. Proper rest is also required for a steady recovery. You ought to sleep for around 8 hours daily. If you train intensely with weights and your main is to utilize solid muscle mass, the two main meals tend to be of utmost importance; your pre and post-workout servings. This doesn't mean you should leave the remainder your meals to chance as you ought to focus on getting quality food sources and nutrients throughout the day. But before and after workouts always be the most crucial times to 1) fuel your body for grueling weight training sessions, Testo Edge FX Testosterone Booster Edge FX and 2) start the repair and process of healing. Although there are numerous pre and post-workout supplements such as creatine and glutamine, this document focuses primarily on actual meals that is the most effective for on this occasion. The primary areas of focus end up being the chest, triceps, biceps, shoulders, back, legs, forearm, and the abs in the event you truly desire to lose fat and build muscle. These are necessary areas if you hope to burn fat while building muscle tissues. You will pun intended, the risk of overtraining one area by focusing on these twelve. A rotation of each area daily is required. Do not forget about the importance of including the powerful cardio training plan in your regimen.

Experts says that by consuming protein foods could help in the weight reduction process. To eat a regarding grain foods is simply harder to losing the belly body. Essentially, foods we were in order to eat. You also must time your exercises everyday to get the result much farther, since now you already know the required diet schedule. Your exercises plan also have got to take on muscle building and coaching. The benefit of view on muscle building is to strengthen your lower tummy's muscle and ensure fine toned abs. You want to laser similar to your accuracy and reliability. "I want to include five inches to my chest. Looking to wear size 30 pants. I'd like to see to add twenty pounds of muscle / tendon." "I want to do this in ten weeks," and "I will devote one hour every other day to working out at the health club." These are specific. Substantial statements whose progress could be measured. One authoritative study through the British Journal of Sport Medicine showed that men who took tongkat extract for 5 weeks saw a 5% gain in muscle mass compared to men who took a placebo. Research concluded by saying a in testosterone due to your herb was responsible. Being an extreme testosterone boost workout guru means a person can have to understand your body and the ins and outs. You break your muscles, your body repairs it, life keeps going. It's the repairing part of these formula a person need to need to concern yourself with, because that will be the your results are coming of. Consuming a chemical compound that helps during this era can give your body a boost, making it easier to build firmer, stronger muscles. For example, IGF-1 gives physical structure a chemical that takes some in the natural stress off of the body by introducing a synthetic chemical. Combine muscle-training with circuits and fat-burning exercises and you will definitely feel a power surge in Testo Edge FX Ingredients-sterone. Your manliness and libido will quickly perk up, as well as the muscles tone and density.

[itsjaybullme]

How Cheat Meals Can Be Good for You

Erik Jonsson / EyeEm / Getty

Question: I'm trying to lose fat and am strict with my diet, but a few people in my gym recommended that I cheat once in a while. How can I do that without getting fat?

Answer: Getting lean boils down to one thing: creating an energy deficit. Besides doing aerobic exercise, many precontest bodybuilders follow fairly strict low-calorie diets, most of which stress lean protein like skinless chicken breasts, egg whites, tuna and protein powders.

In addition, many dieting bodybuilders limit their carbohydrate intake to 200-350 grams a day, depending on their size, metabolism and level of activity. Keeping carbs low increases the energy deficit and helps control insulin, a hormone that stimulates hunger and plays a role in fat storage. It's believed that lower insulin levels facilitate the burning of bodyfat.

But the downside to creating an energy deficit is that the body often adapts to the shortfall in calories by burning fewer of them. A break from a low-calorie diet (i.e., a cheat day) can interrupt this slowdown.

There are other benefits to cheating. Fat-busting diets can cause a decline in levels of thyroid hormones and leptin (which directly affect fat-burning) and IGF (insulinlike growth factor, which supports muscle growth). Splurging a bit can bring them back to normal.

[RELATED1]

Restrained Indulgence

Most bodybuilders diet strictly enough, along with doing added cardio, to create a weekly energy deficit of at least 3,500 calories and sometimes as much as 5,000 calories a week. So adding one cheat meal a week (a typical splurge may consist of 500-800 calories, which, in the big picture, isn't that enormous) won't affect the overall fat-burning process.

In fact, says IFBB pro King Kamali, cheating actually helps. Known for always coming into a contest in superb shape, King cheats about once every 10 days. "My precontest cheat meal will primarily be a McDonald's Double Quarter Pounder with Cheese or a Big Mac." That's about 600-770 calories, though he might go even higher. "If I'm ahead of the game, I'll have both!"

King feels the cheat meal provides a much-needed mental break from dieting while jump-starting his metabolism. "This meal gives my metabolism a good kick in the ass," he says, adding, "I'll make sure to drink a lot of water to prevent fluid retention from the salt in the fast food."

[RELATED2]

1, 2, 3 Splurge

Like all bodybuilders, Troy Alves, just off a sensational rookie season on the IFBB circuit, relies heavily on nutrition to help hone his physique. But he, too, believes in cheating and splurges every third day. "I like to go with something like a cheeseburger, no bun, wrapped in lettuce. If I want a carb meal, I'll eat an extra-large sweet potato with a little butter and brown sugar. Believe it or not, my body always seems to look harder the next day."

Keep in mind, when trying to strip off bodyfat, a cheat meal—not an all-out gorge-fest—can be part of the overall picture. As long as you're eating 5-6 times a day and controlling your calorie and fat amounts while increasing your protein somewhat, a cheat meal shouldn't set you back.

[RELATED3]

from Bodybuilding Feed https://www.muscleandfitness.com/nutrition/lose-fat/do-what-pros-do-eat-more-lose-more via http://www.rssmix.com/

[releasesomesteam-blog]

The Big List

As far as I can tell there is no application to put my library into plain text so I’ll have to do this all manually... 1,255 Games*. Here we go (in Alphabetical)

*Actual amount is less due to hidden games and the such.

Now how did I do this? Well I used https://steamdb.info/ to get a list of all my Steam games. From there I just copied everything into Notepad++. I then deleted the easy bits (AppID, game) using find and replace. In find and replace I then used this code snippet \:.*?% and  \r\n\r\n to get rid of the rest of the useless filler. From there I got this usable text. This was a lot more enjoyable than going through and typing my whole library in manually.

16 Bit Arena

1954 Alcatraz

1Heart

404Sight

7 Days to Die

8BitMMO

9 Clues

911

A New Beginning - Final Cut

A Valley Without Wind

A Valley Without Wind 2

A-men

A-Men 2

A.V.A. Alliance of Valiant Arms™

Abducted

Aberoth

Absconding Zatwor

Absent

Abyss

ACE - Arena

Ace of Spades

Advent Rising

AdVenture Capitalist

Aerena

Age of Conan

Age of Conan

Agricultural Simulator 2013 Steam Edition

Agricultural Simulator

Aion

AirMech

Airport Simulator 2014

Alan Wake

Alan Wake's American Nightmare

Alex Hunter - Lord of the Mind

Alganon

Alice

Alien Shooter

Alien

Aliens vs. Predator

All Is Dust

Altitude

Always Sometimes Monsters Demo

Amazing World

America's Army 3

America's Army

Amnesia

Amnesia

Among Ripples

Among the Sleep

Ampu-Tea

Anarchy Arcade

And Yet It Moves

Anno 2070

Anno Online

Anodyne

Anomaly Warzone Earth

Ant War

Antichamber

APB Reloaded

Aperture Tag

Arcane Saga Online

Archeblade

Arctic Combat

ARK

Arma 2

Arma 2

Arma 2

Arma 2

Armed with Wings

Army of Tentacles

Ascend

Astro Lords

Atlantica Online

Audition Online

Aura Kingdom

Avalanche 2

Avenging Angel

Awesomenauts

Back to Bed

Back to Dinosaur Island

Badland Bandits

Banished

Batla

Battle Battalions

Battle for Blood - Epic battles within 30 seconds!

Battle for Graxia

BattleBlock Theater

Battlegrounds of Eldhelm

BattleSpace

Battlestations: Midway

: 6870, Game

Battle for Blood - Epic battles within 30 seconds!

Battle for Graxia

BattleBlock Theater

Battlegrounds of Eldhelm

BattleSpace

Battlestations

Battlestations Beasts of Prey

Bejeweled 3

Besiege

Betrayer

Between IGF Demo

Big Pharma

Bionic Commando Rearmed

BioShock

BioShock 2

BioShock 2 Remastered

BioShock Infinite

BioShock Remastered

BIT.TRIP RUNNER

Bitweb

Black Fire

Blacklight

Blast Em!

Blender 2.78

Block N Load

BLOCKADE 3D

Blood Omen 2

Bloodline Champions

BloodRayne

BloodRayne 2

BloodRayne

BloodRealm

Bloodwood Reload

Bloody Streets

Bloop

Blue Estate Digital Comic

Borderlands

Borderlands 2

Borderlands

Boring Man - Online Tactical Stickman Combat

BRAWL

Brawl Busters

Break Into Zatwor

Brick-Force

Brick-Force (US)

Brilliant Bob

Brink of Consciousness

Broken Age

Br��tal Legend

Bullet Run

Bunker - The Underground 

Burstfire

C.R.E.E.P.S

C9

CaesarIA

Cakewalk Loop Manager

Cakewalk Sound Center

Call of Duty

Call of Duty

Call of Duty

Call of Duty

Call of Juarez Gunslinger

Camera Obscura

Cannons Lasers Rockets

Car Mechanic Simulator 2014

Card Hunter

Castaway Paradise

Caster

Castle

Cat on a Diet

Cave Story+

Centauri Sector

Champions of Regnum

Champions Online

Chaos Heroes Online

Chivalry

Chompy Chomp Chomp

Chroma Squad

Chronicles of a Dark Lord

Circuits

Cities in Motion 2

Cities

City of Steam

Clicker Heroes

Clockwork Tales

Close Your Eyes

Clown House (Palyaço Evi)

Cobi Treasure Deluxe

Codename CURE

Cogs

Coil

Collisions

Color Symphony

Combat Monsters

Combat Wings

Comedy Quest

Company of Heroes

Company of Heroes (New Steam Version)

Company of Heroes

Company of Heroes

Company of Heroes

Company of Heroes

Conflicks - Revolutionary Space Battles Demo

Construct 2 Free

Contagion

Contraption Maker

Cook, Serve, Delicious!

Copa Petrobras de Marcas

Corporate Lifestyle Simulator

Cosmic DJ

Cossacks II

Costume Quest

Costume Quest 2

Counter-Strike

Counter-Strike Nexon

Counter-Strike Nexon

Counter-Strike

Counter-Strike

Craft The World

Crash Drive 2

Crash Time II

Crayon Physics Deluxe

CrimeCraft GangWars

CroNix

Crookz - The Short Movie

Crusaders of the Lost Idols

Cry of Fear

Crypt of the NecroDancer

Crystal Towers 2

Crystals of Time

CS

CS

Cubic Castles

Curse of Mermos

Cute Things Dying Violently

Dark Arcana

Dark Matter

Dark Quest

DarkBase 01

Darksiders II Deathinitive Edition

Darksiders Warmastered Edition

Darkstone

Darkwind

Day of Defeat

Day of Defeat

Days Under Custody

DCS World

Dead Effect

Dead Island

Dead Rising 2

Dead Rising 3

Dead Space 2

Deadbreed®

Deathmatch Classic

Deepworld

DEFCON

Defiance

Dementium II HD

Demise of Nations

Democracy 3

Demon Hunter

Demons with Shotguns

Deponia

Depression Quest

Destination Sol

Dethroned!

DEUS EX MACHINA 2

Deus Ex

Deus Ex

Deus Ex

Deus Ex

Deus Ex

Dev Guy

Devils & Demons

DiggerOnline

Dino D-Day

DiRT Showdown

Disciples III

DiscStorm

Dishonored

District 187

Dizzel

Dogs of War Online - Beta

Don't Starve

Don't Starve Together

Doodle God

DOOM 3

Dota 2

Dota 2 Test

Dr. Langeskov, The Tiger, and The Terribly Cursed Emerald

Dracula

Dragon Age

Dragon Nest

Dragon's Prophet

Dragons and Titans

DRAKERZ-Confrontation

Draw a Stickman

Dream Chamber

Dream Of Mirror Online

Driver Booster 3 for STEAM

Dropsy

Duck Dynasty

Dungeon Defenders II

Dungeon Fighter Online

Dungeonland

Dungeons & Dragons Online®

Dwarfs F2P

Dystopia

EAC eSports

Eador. Genesis

East India Company Gold

Echo of Soul

Echoes+

Edna & Harvey

Edna & Harvey

Eldevin

Eldritch

Electric Highways

Elsword

Empire

Enclave

Endless Sky

Enemy Mind

Enforcer

Enigmatis 2

Enigmatis

Epic Arena

Epic Cards Battle(TCG)

ePic Character Generator

Escape

Esenthel Engine

Eternal Fate

Euro Truck Simulator 2

Eurofighter Typhoon

Everlasting Summer

Everlasting Summer DLC "One pioneer's story"

EverQuest II

EVGA Precision XOC

Evoland

Evoland 2

Evolution RTS

Evolve Stage 2

F.E.A.R. Online

Face of Mankind

Fallen Earth

Fallout 4

Fallout

Famaze

Fancy Skulls

Far Cry Primal

Far Cry® 3 Blood Dragon

Farming World

FarSky

Fiends of Imprisonment

Fiesta Online

Fiesta Online NA

Fight The Dragon

FINAL TAKE

Fingerbones

Fire & Forget - The Final Assault

FIREFIGHT RELOADED

Firefly Online Cortex

Fishing Planet

Fistful of Frags

FlatOut

FlatOut 2

Flatout 3

FlatOut

Floating Point

Football Superstars

Forge

Forsaken World

FortressCraft Evolved

FortressCraft Evolved Multiplayer

Frederic

Free to Play

Free To Play (Streaming)

Freshman Year

From Bedrooms to Billions

Frozen Free Fall

Frozen Synapse Prime

Fuse

Gabe Newell Simulator

Galcon 2

Dev Tycoon

s of Glory

Garry's Mod

GAUGE

Gear Up

Gems of War

Get Off My Lawn!

Ghostbusters

Glorkian Warrior

Go To Bed

Goat Simulator

Gold Rush! Classic

Golden Rush

Goodbye Deponia

Goosebumps

Gotham City Impostors

Grand Chase

Grass Simulator

Gratuitous Space Battles

GRAV

Grey Cubes

GRID 2

Grim Fandango Remastered

Grim Legends 2

Grim Legends

Grimm

Guacamelee! Super Turbo Championship Edition

Guardians of Victoria

Gunpoint

Guns and Robots

Guns of Icarus Online

Guns'N'Zombies

Gunscape

GunZ 2

H1Z1

H1Z1

H1Z1

Hack 'n' Slash

Hacker Evolution

Hacker Evolution - Untold

Hacker Evolution Duality

Hacker Evolution Source Code

Haegemonia

Haegemonia

Half Minute Hero

Half Minute Hero

Half-Life

Half-Life 2

Half-Life 2

Half-Life 2

Half-Life 2

Half-Life 2

Half-Life 2

Half-Life Deathmatch

Half-Life

Half-Life

Half-Life

Hammerfight

Happy Wars

Haunted Memories

Hazard Ops

Headcrab Frenzy!

Heaven Island - VR MMO

Heavy Bullets

Heckabomb

Hero Siege

Heroes & Generals

Heroes of Legionwood

Heroes of Scene

Heroes of SoulCraft

Heroine's Quest

Hidden Object Bundle 4 in 1

Hills Of Glory 3D

HIS (Heroes In the Sky)

HIT

Hitman 2

Hitman

Hitman

Hitman

Hitman

Hitman

HOMEFRONT Demo

Hospital Tycoon

Hostile Waters

Hotline Miami 2

House of 1,000 Doors - Family Secrets

House of 1000 Doors

House of Snark 6-in-1 Bundle

Houston, we have a problem

How to Survive

HunieCam Studio

Hunting Unlimited 2010

Huntsman - The Orphanage Halloween Edition

Hyperspace Pinball

I am Bread

Idle Civilization

Iesabel

In Search of the Most Dangerous Town on the Internet

Infinite Crisis™

InMind VR

Inquisitor

Insurgency

Invisible Apartment

iPi Mocap Studio 2

Iron Brigade

Iron Grip

Iron Snout

It came from space, and ate our brains

Jagged Alliance Online - Steam Edition

Jet Racing Extreme

Jigoku Kisetsukan

Just Cause

Just Cause 2

Just Cause 3

Kane & Lynch 2

Kane & Lynch

Karos

Karos Returns

Kerbal Space Program

Kill Fun Yeah

Kill The Bad Guy

Killing Floor

Killing Floor - Toy Master

Killing Floor 2

Killing Floor 2 - SDK

Killing Floor

Kingdom Rush

Kingdom Wars

Kingdoms CCG

King’s Bounty

Knights and Merchants

Knights of Pen and Paper +1

KnightShift

Kung Fu Strike

Kung Fury

L.A. Noire

La Tale

Lambda Wars Beta

Lambda Wars Dedicated Server

Lara Croft and the Guardian of Light

Layers of Fear

Leadwerks  Launcher

Left 4 Dead

Left 4 Dead 2

Left 4 Dead 2 Beta

Legacy of Kain

Legacy of Kain

Legacy of Kain

Legena

Legendary

Legends of Solitaire

Lego Harry Potter

LEGO Harry Potter

LEGO® Jurassic World

LEGO® Pirates of the Caribbean The Video 

LEGO® Star Wars™

LEGO® The Hobbit™

Leona's Tricky Adventures

Let the Cat In

Life Is Strange™

Lifeless

Lifeless Planet

Lift It

Little Farm

Little Racers STREET

Loadout

Loadout Campaign Beta

Lost Planet 3

Lost Saga North America

Lovely Planet

Lucius

Lume

Luminosity

LUXOR

Mabinogi

Mad Max

Mad Max System Test

Magic Barrage - Bitferno

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[blushmilpitas]

Advantages of Full-Body Routines For Beginners

If you have already taken the step and finally you have decided to enroll in the gym, first of all, congratulations. This will be the best decision you will take to strengthen the health of your body. But do not eat cravings, because during the first day you come across a sea of doubts about the type of exercises that you can perform and how often you do it. It is normal, because nobody is born knowing. The best thing you can do in this case is to advise you in the best way possible and for this we are going to help you a little, or well, maybe quite. Assuming you've ever done any discipline that allows you to gain muscle mass as crossfit, calisthenics or lifting weights, then read this carefully. The most effective way to start gaining muscle, is through full body exercises. You may already be familiar with them, because in the last few weeks we have been talking about it more often than usual. As we have already explained, full body exercises to do at home differ from weider workouts in the type of exercises performed. Its name says it all, "full-body: full body," meaning that you work all the muscles of the body in the same training session. Weider routines, on the other hand, are characterized by multi-articulation or isolation exercises in which one or two muscle groups are focused on the same training day. You are probably also related to concepts such as "chest / arm" or expressions so common to many students as "today I touch leg, tomorrow I touch back and biceps". For that is precisely the type of Weider training, which focuses on the work of a few muscle groups to give way to the growth of lean mass. With full-body routines, full body workout and is undoubtedly the best choice to start training if you do not have a pre - conditioning base. The reason for this is because as already explained in the article on the number of repetitions ideal for hypertrophy, a novice can achieve impressive results in the first months of training. To give you an idea, performing these types of routines up to a total of 3 times a week, accompanied by impeccable food and adequate rest, you can achieve a growth of up to 1 kilo lean mass every month, especially if you have a genetics Predisposed for muscle gains.

Why do full-body routines?

At first, it is common to see in the gym many novices make the same mistake over and over again. The term novato applies to all those people who train with weights and can see progressions in a linear way, that is, when lifting with loads that increase progressively and then decrease for a small period of time to increase again and still Continue to see results. Generally, all people who have started training in the gym are considered novices (unless previously practiced a similar discipline) and to be able to overcome this barrier to finally be considered intermediate, requires a constant training of at least 6 months. Therefore, a newbie, while you can stick to the norms of weider training, is not the most recommended. Firstly because the muscles are not prepared to withstand a more isolated work, which increases the risk of injury significantly and undoubtedly many discomforts when carrying out the insurrections as excessive pain or bad postures that would only lead to frustration and therefore , To the abandonment of the training. With the full-body avoid these problems, because although they are also considered as intense training, at the same time are much more bearable, since each exercise involves a greater number of muscles to combat with the loads used. Despite this, this will be enough to stimulate muscle fibers and thus gain muscle mass gains of up to one kilogram every month if you have the best of the genetic. As linear progressions fail to show results (approximately six months, although this varies from person to person) it will be time then to pass weider types to increase the stimulation to the muscles worked and thus to continue with the progression. Many users, based on their training routines such permanently, as if this were the only existing method of training, leaving aside even better routines, such as the "Full Body" we discussed today. This situation can be due to several causes, like for example:

Many may think that other types of methods such as Full Body are "novices", because neophyte users are recommended these types of routines, with greater frequency and intensity with a lower volume.

With Weider routines you get that much-prized feeling of muscle congestion. To say that muscle congestion is the swelling muscles suffer from increased blood flow due to the need to maintain the energy and oxygen supply as well as the elimination of metabolic wastes during physical activity. Increased muscle congestion does not always mean better results.

The Weider routines foster the emergence of shoelaces, which suggests that many more shoelaces have, greater our muscular development. The onset of muscle soreness is not indicative of the effectiveness of training, because its appearance is closely related to the experience that the individual has in a given practice. For example, the first day that you perform a new exercise, the stiffness will be accused, but as you adapt to it, these are disappearing, even if the intensity is greater.

Therefore, it is important to dispel the idea that many have that the Full Body routines are for beginners, this type of training is the most remarkable in terms of increased strength and muscle mass, the key is to carry out a correct training schedule to adapt it to our fitness level. With regard to higher levels of "muscle congestion" and "stiffness", these are not always synonymous with effective training. Focusing and routines "Full Body", explaining that these are multi - joint use basic exercises involving large muscle groups in one session. It is based on the idea of training the body as a whole face to be more functional, rather than as the sum of the parts. With this it is possible to stimulate a greater muscular mass in a single training. The muscle groups are again "attacked" after 2 or 3 days although they do not usually coincide neither exercises, intensity, nor a number of sets. The intensities that are handled in this case can range from 60-65% of 1 RM to 85-90% of 1 RM . That said, the aim of this article is to focus on the benefits that "Full Body" routines will bring us in order to improve our body composition, as well as in relation to our strength levels. My idea is not to belittle other routines, like Weider in favor of "Full Body", since both have their advantages and disadvantages. Just pretend to bring the reality of other training methods that can be even more effective.

Advantages of full-body routines

If we compare it mainly with the divided routines, we can observe the following remarkable advantages:

Good planning for beginners: if you are going to start moving now dumbbells, choosing a full - body routine you will bring great benefits when recovering after each training session. In addition, gains in lean mass and strength are quite noticeable and if you've just started the gym is a very good choice

Noticeable strength gains: thanks to the frequency that has this kind of routine, progress in increasing strength is usually very good. It rests enough and necessary to be able to realize sessions really intense.

DOMS: as in the T / P routines, in this type of training do not usually appear shoelaces. I repeat, stiffness is not a symptom of progression. For example: if we perform a hundred bicep curl lifts with a 2Kg dumbbell, we will get high congestion and probably stiffness the next day, but this does not generate hypertrophy or gain of strength.

Optimal fat loss: when our intention is to lose fat and set a good routine to follow is a full - body that allows us to increase our strength to maintain lean mass as possible. In addition we can organize two heavy days and one day of metabolic circuit.

Best to gain strength: generally the types of routine oriented force are based on this system, some examples are mentioned in the article on force: 5x5 Madcow, Jim Wendler 5/3/1 and many others of which I speak later.

Compatibility with other sports: such routines can be reconciled with any other sports area whether deprotes groups such as football, basketball, handball, or more individual like tennis.

Good hormonal response: for muscle mass growth occurs, there are three very important hormones that influence this: testosterone, growth factor (IGF-1) and growth hormone GH. With this kind of full - body routines it generated a great demand increasing levels of these anabolic hormones, superior to that produced training by groups divided.

Training based on multi - joint exercises, which require a large muscle mass to be executed, causes a great segregation and growth hormone testosterone to. This contributes to greater muscle development.

Produced a minor damage to the muscle fibers compared to the Weider system, this allows a complete recovery between sessions (48-72 hours), being prepared to receive a new stimulus. Many times, people do not progress because they are not recovering from one session to another.

The fact of being a training of about three days a week, is going to suppose a total volume much inferior to the one of other routines. Therefore, it is ideal for people who lead a very busy life, taking less time to meet its obligations. Or, for people who practice some sports, this being an ideal system to incorporate into the training program, always taking into account the recovery periods.

With this type of training, each of the major muscle groups are stimulated at least three times a week , this entails greater specialization in the different exercises we conduct, and it will be a faster build muscle mass.

The "Full Body" system will allow you to distribute your sessions throughout the week of the way that best suits you, with no impact globally on the routine. Since every day of training a full body session, if one day we can not train, we can always do the training the next day without any problem. If we did this with Weider routines, we would have to do a restructuring with the goal of working all the muscle groups in the week, or leave some without training.

With this method, our Central Nervous System have time to recover, so pregnant avoid fatiguing day after day, which will affect training intensity.

Given the above, this method has an excellent distribution to increase force levels. There are many programs designed by prestigious coaches that are more than proven to be very effective: Routine Rippetoe-5 × 5 for beginners, Routine force 5 × 5 intermediate (Bill Star), Routine of force 5 × 5 advanced (Bill Star And Glenn Pendlay), among others.

For individuals who want to train at home , this type of training is conducive to this, as it allows us to work using more global exercises without much material to make them .

Since this is a routine low volume (+/- 3 days a week), it is ideal for those who are on a diet of calorie deficit in order to lose fat percentage. This type of training will provide them with the necessary stimulus to maintain muscle mass without overwork, which could be counterproductive to achieve their goals. In addition, by varying the components of the training load (volume, intensity, density, frequency and duration), this routine will be a good choice for those who want to lose weight, as an alternative to another type of cardio.

Disadvantages of full-body routines

The disadvantages of these types of routines are similar to torso leg routines, from my point of view should not be considered like this:

False belief little progression: being routines that allow both muscular rest, often thought that not having large muscular congestion during training and subsequently to rest both our progress will be less and this is totally false.

It requires good planning: if our intention is to train for two days straight, we must know how to choose the right intensity according to our body. Being routines that require a lot of intensity, our SNC must rest the necessary between one session and another.

Example of full-body routines

One of the great advantages of full-body routines is that they take much less time to be done, because when distributing work all muscle groups , is given the necessary time to each group between each exercise before involving again The same fibers, causing the waiting times of up to two minutes to be completely zero. To make matters worse, the possibility of progressing with body-weight exercises makes this kind of workout excellent for practicing at home, so there are no longer any pretexts such as lack of money or time to go to the gym. An example of exercises that we can include in a full-body routine to perform at home, are the following:

Pushups: Excellent to develop chest muscles and arms, specifically, the triceps. At the same time other parts of the body are involved, such as the shoulder and abdomen. If you can not do them do not worry, because we have an excellent guide with which you can progress in your push-ups until finally you can execute them impeccably.

Squats: The essential for the development of lower - body exercise. Involves legs, calves and buttocks.

Dominated or rowing: For growth back and biceps. If the dominates are difficult to realize at the beginning, we can try with the dumbbell rowing or inverted rowing to have a similar development.

Plates: Excellent to have an abdomen strengthened without jeopardizing the lumbar area with typical crunches.

Knowing this, we can plan a routine so completely easy. It involves performing three to five circuits with the four exercises, performing between 8 and 10 repetitions per exercise to hypertrophy. For example:

Circuit 1:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

Circuit 2:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

And so on to complete the circuits. Ideally, do this routine three times a week, such as Monday, Wednesday and Friday, taking on Tuesdays and Thursdays for some cardio routine and take advantage of Saturday and Sunday to rest without neglecting food. Source: Is Beauty Tips

[topmodest]

Advantages of Full-Body Routines For Beginners

If you have already taken the step and finally you have decided to enroll in the gym, first of all, congratulations. This will be the best decision you will take to strengthen the health of your body. But do not eat cravings, because during the first day you come across a sea of doubts about the type of exercises that you can perform and how often you do it. It is normal, because nobody is born knowing. The best thing you can do in this case is to advise you in the best way possible and for this we are going to help you a little, or well, maybe quite. Assuming you've ever done any discipline that allows you to gain muscle mass as crossfit, calisthenics or lifting weights, then read this carefully. The most effective way to start gaining muscle, is through full body exercises. You may already be familiar with them, because in the last few weeks we have been talking about it more often than usual. As we have already explained, full body exercises to do at home differ from weider workouts in the type of exercises performed. Its name says it all, "full-body: full body," meaning that you work all the muscles of the body in the same training session. Weider routines, on the other hand, are characterized by multi-articulation or isolation exercises in which one or two muscle groups are focused on the same training day. You are probably also related to concepts such as "chest / arm" or expressions so common to many students as "today I touch leg, tomorrow I touch back and biceps". For that is precisely the type of Weider training, which focuses on the work of a few muscle groups to give way to the growth of lean mass. With full-body routines, full body workout and is undoubtedly the best choice to start training if you do not have a pre - conditioning base. The reason for this is because as already explained in the article on the number of repetitions ideal for hypertrophy, a novice can achieve impressive results in the first months of training. To give you an idea, performing these types of routines up to a total of 3 times a week, accompanied by impeccable food and adequate rest, you can achieve a growth of up to 1 kilo lean mass every month, especially if you have a genetics Predisposed for muscle gains.

Why do full-body routines?

At first, it is common to see in the gym many novices make the same mistake over and over again. The term novato applies to all those people who train with weights and can see progressions in a linear way, that is, when lifting with loads that increase progressively and then decrease for a small period of time to increase again and still Continue to see results. Generally, all people who have started training in the gym are considered novices (unless previously practiced a similar discipline) and to be able to overcome this barrier to finally be considered intermediate, requires a constant training of at least 6 months. Therefore, a newbie, while you can stick to the norms of weider training, is not the most recommended. Firstly because the muscles are not prepared to withstand a more isolated work, which increases the risk of injury significantly and undoubtedly many discomforts when carrying out the insurrections as excessive pain or bad postures that would only lead to frustration and therefore , To the abandonment of the training. With the full-body avoid these problems, because although they are also considered as intense training, at the same time are much more bearable, since each exercise involves a greater number of muscles to combat with the loads used. Despite this, this will be enough to stimulate muscle fibers and thus gain muscle mass gains of up to one kilogram every month if you have the best of the genetic. As linear progressions fail to show results (approximately six months, although this varies from person to person) it will be time then to pass weider types to increase the stimulation to the muscles worked and thus to continue with the progression. Many users, based on their training routines such permanently, as if this were the only existing method of training, leaving aside even better routines, such as the "Full Body" we discussed today. This situation can be due to several causes, like for example:

Many may think that other types of methods such as Full Body are "novices", because neophyte users are recommended these types of routines, with greater frequency and intensity with a lower volume.

With Weider routines you get that much-prized feeling of muscle congestion. To say that muscle congestion is the swelling muscles suffer from increased blood flow due to the need to maintain the energy and oxygen supply as well as the elimination of metabolic wastes during physical activity. Increased muscle congestion does not always mean better results.

The Weider routines foster the emergence of shoelaces, which suggests that many more shoelaces have, greater our muscular development. The onset of muscle soreness is not indicative of the effectiveness of training, because its appearance is closely related to the experience that the individual has in a given practice. For example, the first day that you perform a new exercise, the stiffness will be accused, but as you adapt to it, these are disappearing, even if the intensity is greater.

Therefore, it is important to dispel the idea that many have that the Full Body routines are for beginners, this type of training is the most remarkable in terms of increased strength and muscle mass, the key is to carry out a correct training schedule to adapt it to our fitness level. With regard to higher levels of "muscle congestion" and "stiffness", these are not always synonymous with effective training. Focusing and routines "Full Body", explaining that these are multi - joint use basic exercises involving large muscle groups in one session. It is based on the idea of training the body as a whole face to be more functional, rather than as the sum of the parts. With this it is possible to stimulate a greater muscular mass in a single training. The muscle groups are again "attacked" after 2 or 3 days although they do not usually coincide neither exercises, intensity, nor a number of sets. The intensities that are handled in this case can range from 60-65% of 1 RM to 85-90% of 1 RM . That said, the aim of this article is to focus on the benefits that "Full Body" routines will bring us in order to improve our body composition, as well as in relation to our strength levels. My idea is not to belittle other routines, like Weider in favor of "Full Body", since both have their advantages and disadvantages. Just pretend to bring the reality of other training methods that can be even more effective.

Advantages of full-body routines

If we compare it mainly with the divided routines, we can observe the following remarkable advantages:

Good planning for beginners: if you are going to start moving now dumbbells, choosing a full - body routine you will bring great benefits when recovering after each training session. In addition, gains in lean mass and strength are quite noticeable and if you've just started the gym is a very good choice

Noticeable strength gains: thanks to the frequency that has this kind of routine, progress in increasing strength is usually very good. It rests enough and necessary to be able to realize sessions really intense.

DOMS: as in the T / P routines, in this type of training do not usually appear shoelaces. I repeat, stiffness is not a symptom of progression. For example: if we perform a hundred bicep curl lifts with a 2Kg dumbbell, we will get high congestion and probably stiffness the next day, but this does not generate hypertrophy or gain of strength.

Optimal fat loss: when our intention is to lose fat and set a good routine to follow is a full - body that allows us to increase our strength to maintain lean mass as possible. In addition we can organize two heavy days and one day of metabolic circuit.

Best to gain strength: generally the types of routine oriented force are based on this system, some examples are mentioned in the article on force: 5x5 Madcow, Jim Wendler 5/3/1 and many others of which I speak later.

Compatibility with other sports: such routines can be reconciled with any other sports area whether deprotes groups such as football, basketball, handball, or more individual like tennis.

Good hormonal response: for muscle mass growth occurs, there are three very important hormones that influence this: testosterone, growth factor (IGF-1) and growth hormone GH. With this kind of full - body routines it generated a great demand increasing levels of these anabolic hormones, superior to that produced training by groups divided.

Training based on multi - joint exercises, which require a large muscle mass to be executed, causes a great segregation and growth hormone testosterone to. This contributes to greater muscle development.

Produced a minor damage to the muscle fibers compared to the Weider system, this allows a complete recovery between sessions (48-72 hours), being prepared to receive a new stimulus. Many times, people do not progress because they are not recovering from one session to another.

The fact of being a training of about three days a week, is going to suppose a total volume much inferior to the one of other routines. Therefore, it is ideal for people who lead a very busy life, taking less time to meet its obligations. Or, for people who practice some sports, this being an ideal system to incorporate into the training program, always taking into account the recovery periods.

With this type of training, each of the major muscle groups are stimulated at least three times a week , this entails greater specialization in the different exercises we conduct, and it will be a faster build muscle mass.

The "Full Body" system will allow you to distribute your sessions throughout the week of the way that best suits you, with no impact globally on the routine. Since every day of training a full body session, if one day we can not train, we can always do the training the next day without any problem. If we did this with Weider routines, we would have to do a restructuring with the goal of working all the muscle groups in the week, or leave some without training.

With this method, our Central Nervous System have time to recover, so pregnant avoid fatiguing day after day, which will affect training intensity.

Given the above, this method has an excellent distribution to increase force levels. There are many programs designed by prestigious coaches that are more than proven to be very effective: Routine Rippetoe-5 × 5 for beginners, Routine force 5 × 5 intermediate (Bill Star), Routine of force 5 × 5 advanced (Bill Star And Glenn Pendlay), among others.

For individuals who want to train at home , this type of training is conducive to this, as it allows us to work using more global exercises without much material to make them .

Since this is a routine low volume (+/- 3 days a week), it is ideal for those who are on a diet of calorie deficit in order to lose fat percentage. This type of training will provide them with the necessary stimulus to maintain muscle mass without overwork, which could be counterproductive to achieve their goals. In addition, by varying the components of the training load (volume, intensity, density, frequency and duration), this routine will be a good choice for those who want to lose weight, as an alternative to another type of cardio.

Disadvantages of full-body routines

The disadvantages of these types of routines are similar to torso leg routines, from my point of view should not be considered like this:

False belief little progression: being routines that allow both muscular rest, often thought that not having large muscular congestion during training and subsequently to rest both our progress will be less and this is totally false.

It requires good planning: if our intention is to train for two days straight, we must know how to choose the right intensity according to our body. Being routines that require a lot of intensity, our SNC must rest the necessary between one session and another.

Example of full-body routines

One of the great advantages of full-body routines is that they take much less time to be done, because when distributing work all muscle groups , is given the necessary time to each group between each exercise before involving again The same fibers, causing the waiting times of up to two minutes to be completely zero. To make matters worse, the possibility of progressing with body-weight exercises makes this kind of workout excellent for practicing at home, so there are no longer any pretexts such as lack of money or time to go to the gym. An example of exercises that we can include in a full-body routine to perform at home, are the following:

Pushups: Excellent to develop chest muscles and arms, specifically, the triceps. At the same time other parts of the body are involved, such as the shoulder and abdomen. If you can not do them do not worry, because we have an excellent guide with which you can progress in your push-ups until finally you can execute them impeccably.

Squats: The essential for the development of lower - body exercise. Involves legs, calves and buttocks.

Dominated or rowing: For growth back and biceps. If the dominates are difficult to realize at the beginning, we can try with the dumbbell rowing or inverted rowing to have a similar development.

Plates: Excellent to have an abdomen strengthened without jeopardizing the lumbar area with typical crunches.

Knowing this, we can plan a routine so completely easy. It involves performing three to five circuits with the four exercises, performing between 8 and 10 repetitions per exercise to hypertrophy. For example:

Circuit 1:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

Circuit 2:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

And so on to complete the circuits. Ideally, do this routine three times a week, such as Monday, Wednesday and Friday, taking on Tuesdays and Thursdays for some cardio routine and take advantage of Saturday and Sunday to rest without neglecting food. Source: Is Beauty Tips

[almostperfectpeachstuff]

Advantages of Full-Body Routines For Beginners

If you have already taken the step and finally you have decided to enroll in the gym, first of all, congratulations. This will be the best decision you will take to strengthen the health of your body. But do not eat cravings, because during the first day you come across a sea of doubts about the type of exercises that you can perform and how often you do it. It is normal, because nobody is born knowing. The best thing you can do in this case is to advise you in the best way possible and for this we are going to help you a little, or well, maybe quite. Assuming you've ever done any discipline that allows you to gain muscle mass as crossfit, calisthenics or lifting weights, then read this carefully. The most effective way to start gaining muscle, is through full body exercises. You may already be familiar with them, because in the last few weeks we have been talking about it more often than usual. As we have already explained, full body exercises to do at home differ from weider workouts in the type of exercises performed. Its name says it all, "full-body: full body," meaning that you work all the muscles of the body in the same training session. Weider routines, on the other hand, are characterized by multi-articulation or isolation exercises in which one or two muscle groups are focused on the same training day. You are probably also related to concepts such as "chest / arm" or expressions so common to many students as "today I touch leg, tomorrow I touch back and biceps". For that is precisely the type of Weider training, which focuses on the work of a few muscle groups to give way to the growth of lean mass. With full-body routines, full body workout and is undoubtedly the best choice to start training if you do not have a pre - conditioning base. The reason for this is because as already explained in the article on the number of repetitions ideal for hypertrophy, a novice can achieve impressive results in the first months of training. To give you an idea, performing these types of routines up to a total of 3 times a week, accompanied by impeccable food and adequate rest, you can achieve a growth of up to 1 kilo lean mass every month, especially if you have a genetics Predisposed for muscle gains.

Why do full-body routines?

At first, it is common to see in the gym many novices make the same mistake over and over again. The term novato applies to all those people who train with weights and can see progressions in a linear way, that is, when lifting with loads that increase progressively and then decrease for a small period of time to increase again and still Continue to see results. Generally, all people who have started training in the gym are considered novices (unless previously practiced a similar discipline) and to be able to overcome this barrier to finally be considered intermediate, requires a constant training of at least 6 months. Therefore, a newbie, while you can stick to the norms of weider training, is not the most recommended. Firstly because the muscles are not prepared to withstand a more isolated work, which increases the risk of injury significantly and undoubtedly many discomforts when carrying out the insurrections as excessive pain or bad postures that would only lead to frustration and therefore , To the abandonment of the training. With the full-body avoid these problems, because although they are also considered as intense training, at the same time are much more bearable, since each exercise involves a greater number of muscles to combat with the loads used. Despite this, this will be enough to stimulate muscle fibers and thus gain muscle mass gains of up to one kilogram every month if you have the best of the genetic. As linear progressions fail to show results (approximately six months, although this varies from person to person) it will be time then to pass weider types to increase the stimulation to the muscles worked and thus to continue with the progression. Many users, based on their training routines such permanently, as if this were the only existing method of training, leaving aside even better routines, such as the "Full Body" we discussed today. This situation can be due to several causes, like for example:

Many may think that other types of methods such as Full Body are "novices", because neophyte users are recommended these types of routines, with greater frequency and intensity with a lower volume.

With Weider routines you get that much-prized feeling of muscle congestion. To say that muscle congestion is the swelling muscles suffer from increased blood flow due to the need to maintain the energy and oxygen supply as well as the elimination of metabolic wastes during physical activity. Increased muscle congestion does not always mean better results.

The Weider routines foster the emergence of shoelaces, which suggests that many more shoelaces have, greater our muscular development. The onset of muscle soreness is not indicative of the effectiveness of training, because its appearance is closely related to the experience that the individual has in a given practice. For example, the first day that you perform a new exercise, the stiffness will be accused, but as you adapt to it, these are disappearing, even if the intensity is greater.

Therefore, it is important to dispel the idea that many have that the Full Body routines are for beginners, this type of training is the most remarkable in terms of increased strength and muscle mass, the key is to carry out a correct training schedule to adapt it to our fitness level. With regard to higher levels of "muscle congestion" and "stiffness", these are not always synonymous with effective training. Focusing and routines "Full Body", explaining that these are multi - joint use basic exercises involving large muscle groups in one session. It is based on the idea of training the body as a whole face to be more functional, rather than as the sum of the parts. With this it is possible to stimulate a greater muscular mass in a single training. The muscle groups are again "attacked" after 2 or 3 days although they do not usually coincide neither exercises, intensity, nor a number of sets. The intensities that are handled in this case can range from 60-65% of 1 RM to 85-90% of 1 RM . That said, the aim of this article is to focus on the benefits that "Full Body" routines will bring us in order to improve our body composition, as well as in relation to our strength levels. My idea is not to belittle other routines, like Weider in favor of "Full Body", since both have their advantages and disadvantages. Just pretend to bring the reality of other training methods that can be even more effective.

Advantages of full-body routines

If we compare it mainly with the divided routines, we can observe the following remarkable advantages:

Good planning for beginners: if you are going to start moving now dumbbells, choosing a full - body routine you will bring great benefits when recovering after each training session. In addition, gains in lean mass and strength are quite noticeable and if you've just started the gym is a very good choice

Noticeable strength gains: thanks to the frequency that has this kind of routine, progress in increasing strength is usually very good. It rests enough and necessary to be able to realize sessions really intense.

DOMS: as in the T / P routines, in this type of training do not usually appear shoelaces. I repeat, stiffness is not a symptom of progression. For example: if we perform a hundred bicep curl lifts with a 2Kg dumbbell, we will get high congestion and probably stiffness the next day, but this does not generate hypertrophy or gain of strength.

Optimal fat loss: when our intention is to lose fat and set a good routine to follow is a full - body that allows us to increase our strength to maintain lean mass as possible. In addition we can organize two heavy days and one day of metabolic circuit.

Best to gain strength: generally the types of routine oriented force are based on this system, some examples are mentioned in the article on force: 5x5 Madcow, Jim Wendler 5/3/1 and many others of which I speak later.

Compatibility with other sports: such routines can be reconciled with any other sports area whether deprotes groups such as football, basketball, handball, or more individual like tennis.

Good hormonal response: for muscle mass growth occurs, there are three very important hormones that influence this: testosterone, growth factor (IGF-1) and growth hormone GH. With this kind of full - body routines it generated a great demand increasing levels of these anabolic hormones, superior to that produced training by groups divided.

Training based on multi - joint exercises, which require a large muscle mass to be executed, causes a great segregation and growth hormone testosterone to. This contributes to greater muscle development.

Produced a minor damage to the muscle fibers compared to the Weider system, this allows a complete recovery between sessions (48-72 hours), being prepared to receive a new stimulus. Many times, people do not progress because they are not recovering from one session to another.

The fact of being a training of about three days a week, is going to suppose a total volume much inferior to the one of other routines. Therefore, it is ideal for people who lead a very busy life, taking less time to meet its obligations. Or, for people who practice some sports, this being an ideal system to incorporate into the training program, always taking into account the recovery periods.

With this type of training, each of the major muscle groups are stimulated at least three times a week , this entails greater specialization in the different exercises we conduct, and it will be a faster build muscle mass.

The "Full Body" system will allow you to distribute your sessions throughout the week of the way that best suits you, with no impact globally on the routine. Since every day of training a full body session, if one day we can not train, we can always do the training the next day without any problem. If we did this with Weider routines, we would have to do a restructuring with the goal of working all the muscle groups in the week, or leave some without training.

With this method, our Central Nervous System have time to recover, so pregnant avoid fatiguing day after day, which will affect training intensity.

Given the above, this method has an excellent distribution to increase force levels. There are many programs designed by prestigious coaches that are more than proven to be very effective: Routine Rippetoe-5 × 5 for beginners, Routine force 5 × 5 intermediate (Bill Star), Routine of force 5 × 5 advanced (Bill Star And Glenn Pendlay), among others.

For individuals who want to train at home , this type of training is conducive to this, as it allows us to work using more global exercises without much material to make them .

Since this is a routine low volume (+/- 3 days a week), it is ideal for those who are on a diet of calorie deficit in order to lose fat percentage. This type of training will provide them with the necessary stimulus to maintain muscle mass without overwork, which could be counterproductive to achieve their goals. In addition, by varying the components of the training load (volume, intensity, density, frequency and duration), this routine will be a good choice for those who want to lose weight, as an alternative to another type of cardio.

Disadvantages of full-body routines

The disadvantages of these types of routines are similar to torso leg routines, from my point of view should not be considered like this:

False belief little progression: being routines that allow both muscular rest, often thought that not having large muscular congestion during training and subsequently to rest both our progress will be less and this is totally false.

It requires good planning: if our intention is to train for two days straight, we must know how to choose the right intensity according to our body. Being routines that require a lot of intensity, our SNC must rest the necessary between one session and another.

Example of full-body routines

One of the great advantages of full-body routines is that they take much less time to be done, because when distributing work all muscle groups , is given the necessary time to each group between each exercise before involving again The same fibers, causing the waiting times of up to two minutes to be completely zero. To make matters worse, the possibility of progressing with body-weight exercises makes this kind of workout excellent for practicing at home, so there are no longer any pretexts such as lack of money or time to go to the gym. An example of exercises that we can include in a full-body routine to perform at home, are the following:

Pushups: Excellent to develop chest muscles and arms, specifically, the triceps. At the same time other parts of the body are involved, such as the shoulder and abdomen. If you can not do them do not worry, because we have an excellent guide with which you can progress in your push-ups until finally you can execute them impeccably.

Squats: The essential for the development of lower - body exercise. Involves legs, calves and buttocks.

Dominated or rowing: For growth back and biceps. If the dominates are difficult to realize at the beginning, we can try with the dumbbell rowing or inverted rowing to have a similar development.

Plates: Excellent to have an abdomen strengthened without jeopardizing the lumbar area with typical crunches.

Knowing this, we can plan a routine so completely easy. It involves performing three to five circuits with the four exercises, performing between 8 and 10 repetitions per exercise to hypertrophy. For example:

Circuit 1:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

Circuit 2:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

And so on to complete the circuits. Ideally, do this routine three times a week, such as Monday, Wednesday and Friday, taking on Tuesdays and Thursdays for some cardio routine and take advantage of Saturday and Sunday to rest without neglecting food. Source: Is Beauty Tips

[myfuturehusbandwill]

Advantages of Full-Body Routines For Beginners

If you have already taken the step and finally you have decided to enroll in the gym, first of all, congratulations. This will be the best decision you will take to strengthen the health of your body. But do not eat cravings, because during the first day you come across a sea of doubts about the type of exercises that you can perform and how often you do it. It is normal, because nobody is born knowing. The best thing you can do in this case is to advise you in the best way possible and for this we are going to help you a little, or well, maybe quite. Assuming you've ever done any discipline that allows you to gain muscle mass as crossfit, calisthenics or lifting weights, then read this carefully. The most effective way to start gaining muscle, is through full body exercises. You may already be familiar with them, because in the last few weeks we have been talking about it more often than usual. As we have already explained, full body exercises to do at home differ from weider workouts in the type of exercises performed. Its name says it all, "full-body: full body," meaning that you work all the muscles of the body in the same training session. Weider routines, on the other hand, are characterized by multi-articulation or isolation exercises in which one or two muscle groups are focused on the same training day. You are probably also related to concepts such as "chest / arm" or expressions so common to many students as "today I touch leg, tomorrow I touch back and biceps". For that is precisely the type of Weider training, which focuses on the work of a few muscle groups to give way to the growth of lean mass. With full-body routines, full body workout and is undoubtedly the best choice to start training if you do not have a pre - conditioning base. The reason for this is because as already explained in the article on the number of repetitions ideal for hypertrophy, a novice can achieve impressive results in the first months of training. To give you an idea, performing these types of routines up to a total of 3 times a week, accompanied by impeccable food and adequate rest, you can achieve a growth of up to 1 kilo lean mass every month, especially if you have a genetics Predisposed for muscle gains.

Why do full-body routines?

At first, it is common to see in the gym many novices make the same mistake over and over again. The term novato applies to all those people who train with weights and can see progressions in a linear way, that is, when lifting with loads that increase progressively and then decrease for a small period of time to increase again and still Continue to see results. Generally, all people who have started training in the gym are considered novices (unless previously practiced a similar discipline) and to be able to overcome this barrier to finally be considered intermediate, requires a constant training of at least 6 months. Therefore, a newbie, while you can stick to the norms of weider training, is not the most recommended. Firstly because the muscles are not prepared to withstand a more isolated work, which increases the risk of injury significantly and undoubtedly many discomforts when carrying out the insurrections as excessive pain or bad postures that would only lead to frustration and therefore , To the abandonment of the training. With the full-body avoid these problems, because although they are also considered as intense training, at the same time are much more bearable, since each exercise involves a greater number of muscles to combat with the loads used. Despite this, this will be enough to stimulate muscle fibers and thus gain muscle mass gains of up to one kilogram every month if you have the best of the genetic. As linear progressions fail to show results (approximately six months, although this varies from person to person) it will be time then to pass weider types to increase the stimulation to the muscles worked and thus to continue with the progression. Many users, based on their training routines such permanently, as if this were the only existing method of training, leaving aside even better routines, such as the "Full Body" we discussed today. This situation can be due to several causes, like for example:

Many may think that other types of methods such as Full Body are "novices", because neophyte users are recommended these types of routines, with greater frequency and intensity with a lower volume.

With Weider routines you get that much-prized feeling of muscle congestion. To say that muscle congestion is the swelling muscles suffer from increased blood flow due to the need to maintain the energy and oxygen supply as well as the elimination of metabolic wastes during physical activity. Increased muscle congestion does not always mean better results.

The Weider routines foster the emergence of shoelaces, which suggests that many more shoelaces have, greater our muscular development. The onset of muscle soreness is not indicative of the effectiveness of training, because its appearance is closely related to the experience that the individual has in a given practice. For example, the first day that you perform a new exercise, the stiffness will be accused, but as you adapt to it, these are disappearing, even if the intensity is greater.

Therefore, it is important to dispel the idea that many have that the Full Body routines are for beginners, this type of training is the most remarkable in terms of increased strength and muscle mass, the key is to carry out a correct training schedule to adapt it to our fitness level. With regard to higher levels of "muscle congestion" and "stiffness", these are not always synonymous with effective training. Focusing and routines "Full Body", explaining that these are multi - joint use basic exercises involving large muscle groups in one session. It is based on the idea of training the body as a whole face to be more functional, rather than as the sum of the parts. With this it is possible to stimulate a greater muscular mass in a single training. The muscle groups are again "attacked" after 2 or 3 days although they do not usually coincide neither exercises, intensity, nor a number of sets. The intensities that are handled in this case can range from 60-65% of 1 RM to 85-90% of 1 RM . That said, the aim of this article is to focus on the benefits that "Full Body" routines will bring us in order to improve our body composition, as well as in relation to our strength levels. My idea is not to belittle other routines, like Weider in favor of "Full Body", since both have their advantages and disadvantages. Just pretend to bring the reality of other training methods that can be even more effective.

Advantages of full-body routines

If we compare it mainly with the divided routines, we can observe the following remarkable advantages:

Good planning for beginners: if you are going to start moving now dumbbells, choosing a full - body routine you will bring great benefits when recovering after each training session. In addition, gains in lean mass and strength are quite noticeable and if you've just started the gym is a very good choice

Noticeable strength gains: thanks to the frequency that has this kind of routine, progress in increasing strength is usually very good. It rests enough and necessary to be able to realize sessions really intense.

DOMS: as in the T / P routines, in this type of training do not usually appear shoelaces. I repeat, stiffness is not a symptom of progression. For example: if we perform a hundred bicep curl lifts with a 2Kg dumbbell, we will get high congestion and probably stiffness the next day, but this does not generate hypertrophy or gain of strength.

Optimal fat loss: when our intention is to lose fat and set a good routine to follow is a full - body that allows us to increase our strength to maintain lean mass as possible. In addition we can organize two heavy days and one day of metabolic circuit.

Best to gain strength: generally the types of routine oriented force are based on this system, some examples are mentioned in the article on force: 5x5 Madcow, Jim Wendler 5/3/1 and many others of which I speak later.

Compatibility with other sports: such routines can be reconciled with any other sports area whether deprotes groups such as football, basketball, handball, or more individual like tennis.

Good hormonal response: for muscle mass growth occurs, there are three very important hormones that influence this: testosterone, growth factor (IGF-1) and growth hormone GH. With this kind of full - body routines it generated a great demand increasing levels of these anabolic hormones, superior to that produced training by groups divided.

Training based on multi - joint exercises, which require a large muscle mass to be executed, causes a great segregation and growth hormone testosterone to. This contributes to greater muscle development.

Produced a minor damage to the muscle fibers compared to the Weider system, this allows a complete recovery between sessions (48-72 hours), being prepared to receive a new stimulus. Many times, people do not progress because they are not recovering from one session to another.

The fact of being a training of about three days a week, is going to suppose a total volume much inferior to the one of other routines. Therefore, it is ideal for people who lead a very busy life, taking less time to meet its obligations. Or, for people who practice some sports, this being an ideal system to incorporate into the training program, always taking into account the recovery periods.

With this type of training, each of the major muscle groups are stimulated at least three times a week , this entails greater specialization in the different exercises we conduct, and it will be a faster build muscle mass.

The "Full Body" system will allow you to distribute your sessions throughout the week of the way that best suits you, with no impact globally on the routine. Since every day of training a full body session, if one day we can not train, we can always do the training the next day without any problem. If we did this with Weider routines, we would have to do a restructuring with the goal of working all the muscle groups in the week, or leave some without training.

With this method, our Central Nervous System have time to recover, so pregnant avoid fatiguing day after day, which will affect training intensity.

Given the above, this method has an excellent distribution to increase force levels. There are many programs designed by prestigious coaches that are more than proven to be very effective: Routine Rippetoe-5 × 5 for beginners, Routine force 5 × 5 intermediate (Bill Star), Routine of force 5 × 5 advanced (Bill Star And Glenn Pendlay), among others.

For individuals who want to train at home , this type of training is conducive to this, as it allows us to work using more global exercises without much material to make them .

Since this is a routine low volume (+/- 3 days a week), it is ideal for those who are on a diet of calorie deficit in order to lose fat percentage. This type of training will provide them with the necessary stimulus to maintain muscle mass without overwork, which could be counterproductive to achieve their goals. In addition, by varying the components of the training load (volume, intensity, density, frequency and duration), this routine will be a good choice for those who want to lose weight, as an alternative to another type of cardio.

Disadvantages of full-body routines

The disadvantages of these types of routines are similar to torso leg routines, from my point of view should not be considered like this:

False belief little progression: being routines that allow both muscular rest, often thought that not having large muscular congestion during training and subsequently to rest both our progress will be less and this is totally false.

It requires good planning: if our intention is to train for two days straight, we must know how to choose the right intensity according to our body. Being routines that require a lot of intensity, our SNC must rest the necessary between one session and another.

Example of full-body routines

One of the great advantages of full-body routines is that they take much less time to be done, because when distributing work all muscle groups , is given the necessary time to each group between each exercise before involving again The same fibers, causing the waiting times of up to two minutes to be completely zero. To make matters worse, the possibility of progressing with body-weight exercises makes this kind of workout excellent for practicing at home, so there are no longer any pretexts such as lack of money or time to go to the gym. An example of exercises that we can include in a full-body routine to perform at home, are the following:

Pushups: Excellent to develop chest muscles and arms, specifically, the triceps. At the same time other parts of the body are involved, such as the shoulder and abdomen. If you can not do them do not worry, because we have an excellent guide with which you can progress in your push-ups until finally you can execute them impeccably.

Squats: The essential for the development of lower - body exercise. Involves legs, calves and buttocks.

Dominated or rowing: For growth back and biceps. If the dominates are difficult to realize at the beginning, we can try with the dumbbell rowing or inverted rowing to have a similar development.

Plates: Excellent to have an abdomen strengthened without jeopardizing the lumbar area with typical crunches.

Knowing this, we can plan a routine so completely easy. It involves performing three to five circuits with the four exercises, performing between 8 and 10 repetitions per exercise to hypertrophy. For example:

Circuit 1:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

Circuit 2:

Push-ups: 10 - 12 reps

Squats: 10 - 12 reps

Dominated: 8 - 10 reps

Plates: Until reaching the fault

And so on to complete the circuits. Ideally, do this routine three times a week, such as Monday, Wednesday and Friday, taking on Tuesdays and Thursdays for some cardio routine and take advantage of Saturday and Sunday to rest without neglecting food. Source: Is Beauty Tips