sins the art of body
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The Best Fitness Magazine
Swimming or Running Which is the best?
Gym Routines For a nice body
Cardio to loss fat! Lets prepare for summer
ABS FOR EVERYONE
Diet
(Investigative) Javier Elizandro Borboa Padilla
Nowadays we have a lot of health problems, especially on diets because we don’t
know how to eat and what we need to eat. We believe that we should eat less food
in place of eating better food and in a correct proportion.
Everybody wants to be fit and thin but the solution isn’t to stop eating, the
solution we are looking for is a good diet and exercise for a healthy life.
Fast food and a busy life have as a consequence a bad diet which produces fat
people and a bad nutrition. They are diseases related with our eating habits like
anemia, high blood pressure, beriberi and more.
Nowadays people need to visit a nutritionist so they know what to eat for a
healthy life.
There are different types of diets depending on what you want, this is a really good
diet in case you want to eat healthy and eat tasty food.
“This is a low-calorie diet based on The Biggest Loser pyramid of 4-3-2-1 (four
servings of fruits and veggies; three of lean protein; two of whole grains; and one
"extra"), along with good old-fashioned exercise. Eat a diet based largely on fruits,
vegetables and lean protein, add a heavy dose of physical activity and you will lose
weight, lower cholesterol, decrease blood pressure, and become stronger and more
energized.”
Chest
(How to)Javier Elizandro Borboa Padilla
For a nice chest work out you’ll need a warm up first, you need to stretch chest area; you
can use a bar if you want or for a complete warm up running for 15 minutes provides you
a complete body warm up.
Depending on the results you want, mass muscle volume or a ripped chest you’ll
have to do different kind of exercise. For muscle volume you need to do a few repetitions
with a lot of weight and more sets, for example on bench
press, remember that you need to carry the weight you use
without forcing your body, because with more weight the
exercise won’t be realize properly and won’t be useful. A
few repetitions with enough weight to carry shows to your
body that you need more strength to carry weight so your
muscle need to be strong enough to carry this weight so
your muscle volume will grow, if you want faster results
protein can be useful and show results in a shorter period of
time.
For beginners here is a routine for starting chest
workout for muscle mass volume example:
Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3
Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3
Week Three - 145 pounds x 3/3/3/3/3/3/3/3/2/1
Week Four - 150 pounds x 3/3/3/3/3/3/3/2
Week Five - 155 pounds x 3/3/3/3/3/3/3
Week Six - 160 pounds x 3/3/3/3/3/3/3
Week Seven - 165 pounds x 3/3/3/3/3/3/3
Week Eight - 170 pounds x 3/3/3/3/3/3/1
In conclusion. For the 10 x 3 sets you:
1. Add 5 pounds every week.
2. Drop a set when you fail to reach 3 reps.
3. Stop the cycle when you down to one triple, or fewer reps.
For a ripped chest you can use also bench press but inverting the repetitions
and sets, do a few sets with a lot of repetitions and a few weights, for example: Do
four sets of 15 repetitions to add definition to your chest, but you can work ripped
chest area without using bench press and working out at home.
Push ups can be very helpful for a ripped chest area doing 4 sets with 25
repetitions also provides a good routine for a ripped chest area.
Jared Leto’s routine for staying ripped
(Profile) Javier Elizandro Borboa Padilla
Some people look for muscular mass volume, but Jared Leto isn’t a fan of bulky.
He prefers to keep ripped and lean and he keep in great shape because his
number one rule is cardio, even during band tours.
Jared mention that as you grow bigger
muscles your heart make exerts more effort to
pump blood and cause blood circulation, therefore
your heart tires faster and your cardio endurance
is shorter.
For staying ripped Jared practice cycling,
he rides approximately 10 miles to stay in shape.
Consistent cardio is the first step to get abs, miles
of cycling or other cardio exercises will burn the fat
of the abdominal area and reveal the abdominal
muscles.
Also Jared Leto is a vegan; his diet helps him
for staying ripped because he doesn’t consume food
with a lot of fat on it and his consistent cardio cycling
it’s all he needs for staying ripped. It’s important to
remember that also diets affect on our body and we
have to keep a balance diet to be healthy and have a
great body.
So if you want to have a ripped body like Jared Leto,
now you know his secret, buy a bicycle or enter a gym
near your house and start cycling.
“Healthy food review in Mexicali”
(Restaurant review) Javier Elizandro Borboa Padilla
Wrap Express: Wraps have grown at
Mexicali, now they are 3 establishments from
this wrap express but a lot of people copy this
idea and establish more. This is a healthy
product that a lot of people is starting to like,
this new culture is growing because wraps
are very healthy, they are prepare with
natural and fresh ingredients with zero oil or
fat. Also they have salads on their menu
which are very tasty.
Happy Salad: Salads from here are a full meal, fresh lettuce, pasta
and a very tasty dressing; this salad are a little expensive and not
very healthy for the dressings but very delicious there is also Mix
Salad that is a less expensive.
Subway: the sandwich that subway offer are little expensive
because you can do a sandwich like that at home but this could be
also a healthy food, they always offer you
the nutritional table where you can see all
the content of their products and make
sure to follow your diet and choose a
healthy subway.
This are restaurant where we can eat healthy when we don’t have enough time to
prepare something healthy at home, I highly recommend this healthy spots every
time you feel hungry and be running out of time.
BEST QUALITY + BEST VALUE = GOLD STANDARD
BEST QUALITY
Whey protein is popular with active adults because it digests rapidly and is a rich source of
amino acids for muscle recovery.* Whey protein isolates are the purest form of whey and
the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of
rapidly digesting whey protein with low levels of fat,
cholesterol, lactose and other stuff you can do
without. There's no doubt this is the standard all
other proteins are measured against.
BEST VALUE
Do the Math: Compare the Cost Per Serving to other
protein powders and you'll realize the Gold Standard
difference. It's easy to calculate. Just take the price
of your protein product and divide it by the number
of servings in the tub. That's how much protein
you're getting for your dollar. Gold Standard 100%
Whey provides ON's legendary quality with
exceptional Cost Per Serving value.
GET THE PERFECT ABS!
How to do it?
Getting hard rock abs is truly a gold achievement, but
not everyone knows how to get it. The six-pack requires
lots of time and dedication; it’s the hardest part of the
body to define.
“TO BE ABLE TO GET THE BEST ABS, THERE’S ONE
MAGIC WORD: DIET.”
A lot of people think that doing abdominals is enough to
succeed, but they are wrong. To look healthy and
strong you must eat and live in a healthy way. Stop
eating in streets; it’s better to make your own low
calories recipes. Cardio is also an important fact.
Cardiovascular exercise is an important source of
burning fat, the ideal routine is making one hour of it.
It’s also important to know how to work out.
Get INFORMED!
There are a lot of kinds of abdominals and each one
defines a specific area of the six-pack. It’s highly
recommended to look up for info in the Internet to learn
more about them and to avoid injuries.
How to
A RECENT SUCCESS
Getting a six pack is
a difficult goal. Work
constantly and you
will be able to show
them in your next
vacation.
[Click here to add a caption]
By Rafael Juarez Torres
complete sport. Others think that
running is better. There are some
important aspects to decide which is
better.
Article
Swimming or
Running
A lot of people defend that
swimming is the most complete
sport in the world. Others think
that running is much better.
There are some important
aspects to decide which is
better.
Climate and temperature is a big
issue. Swimming in a pool with
cold water contributes to burn
fat. In running, having a hot and
humid climate makes losing
weight faster, but you must
always care of constantly
drinking water to avoid
dehydration. Recent studies
have proved that running
improves cardio health and old
people that run have less risk of
heart attacks than the foes that
swim in a very constant way.
Running is also easier because
the runner doesn’t need a pool,
just some nice sport shoes.
In conclusion, there aren’t a lot of
facts that make an important
difference between the two sports.
Maybe running is more practical
and has a few health issues that
highlight from swimming. Practice
the one you’re more comfortable
with. Losing fat depends more on
the intensity of your training, not in
the kind of sport you practice.
Feel free to try other disciplines
like tennis or soccer. The
important thing is making exercise
to have a better and healthy life.
By Rafael Juarez Torres
complete sport. Others think that
running is better. There are some
INSANITY! New way
of losing fat
The most complete circuit
If you’re tired of starving diets and expensive gyms without
having results, there’s a new solution in the market that can be
done in your own house.
“INSANITY, IT ISN’T SUPPOSED TO BE EASY, BUT IT WORKS!”
The new Insanity routine by Shaun T, guarantee fat lose in only
two months of training. Besides, it also helps your cardio and
strength improvement in every area. It has one of the most
complete circuits ever so, if you want to show off your abs and
biceps this summer, this is the way.
look for it!
You can find the new Insanity routine in every DVD selling store.
With the help of professional instructor Shaun T you will be able
to have results in a quickly way. It would be a decision you will
never regret. Also look for the hip hops abs routine to give a
little of rhythm to your training.
Book, movie or product review
GIVE IT A TRY!
INSANITY is the
hardest cardio
circuit in a DVD.
Results are
guarantee or you
can have your
money back. Why
not trying?
By Rafael Juarez Torres
complete sport. Others think that
running is better. There are some
Mexico and obesity
Mexico in obesity
Mexico is one of the countries at the top of
obesity in adults and children; in the country
have 1.2 millions of overweight people. This
disease it is the increase of fat in the body and
symptoms of high blood pressure also can affect
psychology to the person. Mexico governments
doesn't care what children eat in school they eat
unhealthy food like junk food because it's very cheap. The family and the
government of Mexico have to worry about the alimentation of the children.
The obesity is considered as two problems physical and psychological. In the first
case obesity may be unfavorable for the person because can generate fatigue,
hearth problems like hypertension or high blood pressure, this problems can cause
a risk of a heart attack or kidney failure. Another problem is the diabetes that is
the increase of sugar in the blood; this disease is caused to eat a lot of
carbohydrates without of control.
In conclusion Mexico has a big problem and has to resolve quickly, people have to
change their mind like make exercise and a controlled diet. It is a long way but it
would improve people life to be healthy.
By: Roberto Aguirre News article
Why is doing exercise a wise
decision?
The carbohydrates that we eat are converted in glucose to obtain energy to realize
the activities that we do during the day. If we do not use all the glucose produced
it’s converted in to glycogen or fat.
Doing exercise it’s a good way to improve our body; because the excess of glucose
that is produced in our body it is used and not transformed into fat. This process is
called metabolism when we are doing exercise the glucose transforms into energy
in the muscles called ATP, when the glucose that we consumed is over the body
use fat to improve this energy.
The fat that is used to be transformed into glucose to make energy will have an
effect in our body like losing weight, prevent diseases like diabetes, high pressure,
heart attack; and have a better life with a
good body.
Exercise has a benefit in our health, shape
and mind. We have to transform exercise
into an habit to improve our life and to
become a better person. People have to eat
a lot of carbohydrates like bread, banana,
beans, rice, nuts, flours, etc. or eat simple
carbohydrates called sugars like chocolate,
pasta, honey or in fruits.
By: Roberto Aguirre Investigate
Drugs in sports
Athletes nowadays are in trouble with substances called steroids, alcohol or
marihuana. Athletes like Lance Armstrong, Mark McGwire, Adriano Leite Ribeiro,
and Julio Cesar Chaves Jr. They use
them to improve the performance or
prejudice their career, but the athletes
don’t care the sanctions that the
institutions apply to them because these
penalties are very cheap.
Anabolics have consequences for
everyone; people used this substance
just to improve their athletic capacity.
But they can cause a lot of diseases like liver tumors, acne, risk of heart disease,
psychological disorders, etc.
People that consume alcohol can have many problems like
losing friends, losing jobs, separation of the family, etc.
This type of substances has prejudice a lot of athletes this is
a black spot for sports; every player has a risk of consume
because they can receive any sanction or the dishonor in
the field. Some cases the punishment it not severs because
the athlete has to pay a raise of money. I think that no one has to use this drugs
because in can cause you a lot of problems in the future, but all depends if they
have values to become a better athlete and a better person.
By: Roberto Aguirre Investigate
Tips to gain muscle
Every man wants a shaped body but
some of them don’t know how to get it or
they do it but in bad ways and doesn't
have good results but they are 4 tips that
will be useful to get it.
A diet to gain muscle you need to eat
more divided into six meals. These meals
must be about 3500 calories the average that a man consume is 2000 or 2500.
Train with heavy weights but with fewer repetitions and divided into series, to
increase the muscle size.
Going to the gym every day it’s a bad idea because the muscle doesn’t have a rest
and it will not grow, you have to rest well to allow the muscles to restore and
develop.
If you sleep more you will gain muscle mass because the body produce hormones
when we sleep that help the body to recover and to increase the muscle mass.
Train, eat well and sleep are the keys to increase our muscles and have a good
mentality to be a healthy person. Today most of the people want to have a shaped
body but they don’t know how to get it, these tips will help you to have a good
body.
By: Roberto Aguirre How to
NICE MEAL EVERY DAY OF THE WEEK!
How to do it?
The first part to make a better body is healthy food. A
balanced diet integrated by fruits, vegetables, legumes,
meat and principally drinking water all day. You should
eat 8 times daily, but slightly so that it doesn’t shows
your metabolism. Sometimes enough is to slow
therefore we need to accelerate with a recommended
add fiber in the diet. Old people will have to take in to
account his cholesterol level, because they need to be
carefully when are eating (some food are dangerous for
its saturated fat).
ADVANTAGES IN FAMILY MEALS
1. Set a regular time for family meals.
2. Serve a variety of healthy foods and snacks.
3. Give a good example by following a nutritious diet.
4. Avoid food fights.
5. Is more likely to eat fruits, vegetables and cereals.
6. Is less likely to eat snacks unhealthy.
7. Is less likely to smoke, drink alcohol or use marijuana.
WHAT COUNTS AS A FAMILY
MEAL? Any time the family gathers to eat food brought either a
restaurant or a full dinner prepared at home. Strive to
serve nutritious food and to establish a schedule in
which all are present.
[Click here to add a caption]
ByManuel Elizarraras C.
Swimming or
Cardio
This type of exercise benefits the
entire body, because you’re
lifting your own weight. In the
first two weeks you may feel
discomfort after exercising,
which indicates an increase in
physical performance. This
discomfort is due to the
consumption of foods without
giving them enough time to
digest. Every person has their
own exercise pace, and
therefore shouldn’t overwork
themselves. 30 minutes of daily
exercise is recommended for
beginners that wish to improve
their health and way of life.
How to make more effective fat
loss?
You need to teach your body how
to transform fat in energy, when
not eating for a large period of
time (about 4 hours daylight), your
body will go into what is called
"starvation mode". In the way of
salvation, your body will actually
store more fat and more muscle
tissue break for fuel. This
decreases your metabolism and
increases your body fat. It's
basically a defense mechanism
and when you eat carbohydrates;
your body stores it as glycogen in
your liver. As you expend energy,
your body uses the glycogen until
it runs out. When you do any type
of aerobic activity such as
running, walking, etc.., Your body
can use glycogen stores or fat as
fuel. The problem is that your
body will never use your stored fat
until glycogens are completed.
By Manuel Elizarraras
C.complete sport. Others think that
running is better. There are some
important aspects to decide which is
better.
Quiz
1. Have you recently gained weight for no apparent
reason?
2. Do you get unexplained bruises on your body?
3. Has the smell of your breath changed recently?
4. Have you fainted or come close to fainting recently?
5. Do you have more than 4 yeast infections a year?
6. Are you or were you a smoker, or do you live with one?
7. Do you have a persistent dull headache?
8. Are you having problems seeing clearly at night?
9. Do you get a full set of dental x-rays every year?
10. Do you have any breathing difficulties or other health
issues that are worsened when you are at home, at work
or at school?
11. Do you exercise less than 90 minutes a week?
12. Do your gums bleed when you brush your teeth?
13. Do you only wear sunscreen in the summer?
14. Do you order take out or dine out 4 or more times a
week?
By Manuel Elizarraras
C.complete sport. Others think that
running is better. There are some
important aspects to decide which is
better.
Healthy Crossword
1 2
3 4
5
6
7
8
9
Across
1. Before doing exercise you
need to...
3. The food has to be...
8. Old people may have
__________ problems.
9. I need to regulate my..
Down
2. Supplement for muscle
mass.
4. The _______ is the best
way to lose weight.
5. Is the most complete
exercise.
6. Drinking ______ helps the
metabolism.
7. The most common exercise
is....
8. Exercise just after eating.
1)food, 2)healthy, 3)exercise, 4)water, 5)cardio, 6)cardiovascular, 7)swimming, 8)protein, 9)warm up, 10)cramp
by Manuel Elizarraras
A handsome face and a nice body are only
extras in a man. The most important thing is
personality. Don’t be shy with her and please
avoid the awkward silence moments! Always
bring themes of conversation. “We like men
that don’t think only in themselves.” Daira
explains that men must make time for her
girlfriends. If you want to get the girl of your
dreams, don’t be shy. Prepare a conversation
and only be you. Confidence is the most
important matter when dating and please,
never be an idiot with the count of restaurants.
“A good man always takes care of himself.”
Daira told us that men must worry a little for
their appearance, not much as women, but
hygiene is always important. Buy some nice
shirts and pants, some perfume also works.
In conclusion, the perfect man doesn’t exist, but
you could be the one for someone. Don’t mess
it up!
IN AN INTERVIEW WITH THE RECOGNIZED FITNESS STAR DAIRA AGUILAR, WE
DISCUSS THE MOST IMPORTANT THINGS TO DO OR NOT TO DO WHEN DATING A
GIRL. DAIRA IS THE ACTUAL WORLD CHAMPION OF FITNESS COMPETITIONS; SHE
HAS A VERY VALUABLE CAREER THAT HAS INSPIRE LOTS OF PEOPLE.
How to get the woman of your
dreams
“A confident man that makes
people laugh gets lots of
points.” Daira... Interview by Rafael Juarez Torres
The heart of
battle, your body
burns through
more than water.
Replenish, refuel
and restore to
keep outworking
your competition
from the first
move to the final
second.
Advantages of gym
practice!
1) In the gym there is a wide variety of devices. Of course this depends on the gym, because there are some
that are not well stocked. However, in general we have to supply training much broader and diverse, and
we can train more muscles in our home.
2) We have people who can help us. For some exercises assistance is needed. Therefore it is important to
have around us people to assist us, to help us to perform the exercises correctly. In our house or at gym.
3) Routinized. This can be both an advantage and a disadvantage. But it depends on the person. Some
people prefer to be paying a fee to "bound" to go to the gym, because if you train in your home would
become more lazy and could not be continuous and consistent in your training.
4) Nothing distracts us. Being in a gym we know we only do gymnastics. While at home probably can
not deal 100% of our routine, since it can telephone rings or someone can touch ring, which would
distract us.
Having developed these contrasts, the decision is yours to see what kind of prefer to conduct training.
By: Raymundo Zapata
The fitness room of any sports center equipped with machines for different objectives,
capabilities and features. According to the goal that we set as the gain or fitness level, we will
want to use more than one half.
Cardiovascular work:
Cardiovascular media have been those that have evolved in the fitness rooms. In
the 70's and 80's came the treadmills and stationary bikes, years later stepper
was continued and finally appeared elliptical machines that simulate movements
of other sporting activities. Here are some examples of machines that work the
cardiovascular area:
Tobogganing: Bicycle offers numerous advantages for both beginners and
advanced, and we can adjust the intensity of work and the weight of the person
does not have influence. The pedaling motion is cyclical and is a gesture that does
not require a great technique.
Treadmill: The major drawback of the race is the impact, especially for elderly or overweight.
However, the tapes of the fitness rooms have the option of increasing the slope walking: we?
Play?with the speed and inclination. Today, have a good cushioning system which makes them
very comfortable in the footsteps.
Means for the force:
The criteria for the media work force have traditionally been: women and machines for
beginners, and free weight for boys and advanced. This is to say very little. The truth is that
although free weight seems more risky, is the long-term means more traction and less chance of
injury involved. Simply follow a proper progression to make our exercises with free weights.
Following a criterion of technical difficulty, we will discuss the advantages and disadvantages of
each work environment: machines, Multipower, pulleys and free weights. Some examples of
machines that will increase your muscle mass causing a force, provided there is a good routine
and a consecutive work:
Multipower: It is an ideal machine transition, ideally perfect for people who leave the work on
the machines to switch to free weights. Also suitable for high power tasks, because we can
move large loads with all safety measures. It is a device that offers many advantages for
footwork allows us to perform many exercises varying the position of the feet, open squats,
plies, lunges, etc.
What is the use of gym each
machine?
By: Raymundo Zapata
The fitne
market in
Latin America
Gyms in Mexico market in 2012 recorded a growth of about three percentage points
more than the previous year, with a turnover of around 480 million thousand dollars,
bringing the country ranks second in the Latin America, behind only Brazil.
According to the study "Gyms market in Latin America" of the International Health,
Racquet &Sportsclub Association (IHRSA), the industry generated revenue of five
thousand 600 million dollars in more than 46,000 clubs located throughout the region.
There are nearly 15 million Latin Americans who are members of a gym, sports
highlights, and within the Latin American market is led by Brazil, located
in the territory of which more than half of the gyms of America.
While Argentina has the highest rate of penetration, Mexico ranks
second in terms of revenue, number of establishments and partners.
In country there are seven thousand 826
gyms, which Mexico ranks behind only Brazil
has 22 000 398 units.
The turnover in the country exceeded one thousand
480 million dollars with a growth of about 18% above
the figure achieved in 2011 by three percentage
points, according to the study's projections.
Mexico also ranks second in Latin America in terms of
number of users with 2.7 million people, behind
Brazil, which has 7.02 million.
Within the Mexican market is more prominent actor Sport City, born in 1995 and has 100,000
customers and 46 clubs with different formats, Fitness, Women's Workout, Executive, Swim,
Entrenna, and Corporate Wellness-Active in several cities. In addition, Mexico introduced the
concept of low cost gyms with SmartFit brand.
Mexico also ranks
second in Latin
America in terms
of number of
users with 2.7
million people,
behind Brazil,
which has 7.02
million.
By: Raymundo Zapata
Creatie
CREATINE IS A CHEMICAL THAT IS FOUND NATURALLY IN THE BODY, MAINLY IN THE
MUSCLES. THE BODY PRODUCES AND CAN ALSO BE OBTAINED FROM CERTAIN FOODS.
FISH AND MEATS ARE GOOD SOURCES OF CREATINE. CREATINE CAN ALSO BE DONE IN
THE LABORATORY.
Creatine is most commonly used to enhance physical performance and
increase muscle mass in athletes and older adults. There is some
scientific evidence to support the use of creatine to enhance athletic
performance in healthy young people in the brief moments of high
intensity activity such as sprinting. But apparently the elderly do not
benefit. Creatine does not appear to improve strength or body
composition in people over age 60.
The widespread use of creatine among professional and amateur
athletes has been recognized by well-known athletes like Mark
McGuire, Sammy Sosa, and John Elway. After it was
shown that carbohydrate solutions further enhance creatine levels in muscle,
creatine sport drinks have become very popular.
The use of creatine is allowed by the International Olympic Committee, the
National Collegiate Athletics (NCAA) and professional sports. However, the NCAA
does not permit students of colleges and universities creatine purchased with
school funds. Students are permitted to buy creatine on their own and the NCAA
has no plans to ban creatine unless medical evidence shows it is harmful. With
current methods of analysis, it is possible to detect the use of creatine
supplements.
Besides improving athletic performance, creatine is used for congestive heart failure (CHF),
depression, bipolar disorder, Parkinson's disease, diseases of the muscles and nerves, an eye
disorder called gyrate atrophy and the high cholesterol. It is also used to slow the worsening of
amyotrophic lateral sclerosis (ALS, Lou Gehrig's disease), rheumatoid arthritis, and McArdle's
disease for many muscular dystrophies.
Americans use more than 4 million kilos of creatine per year.
By: Raymundo Zapata
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