Info and Tips On Fitness

There is a movement that has captivated the community of Parkour and Freerunning from the start: The muscle up. In the world of ordinary people, the ability to make a clean dominated round-trip (from the clavicle) is a mark of having an impressive way. It is therefore not surprising that the ability to overcome fully the bar from a full hang is so revered, and captivates so many looks of amazement as the holy grail of body weight movements.


Of course, gymnasts often have despised our bewilderment with the muscle up. "How is it possible that a motion be treated as basic to the mystery?" Wonder. Those who have mastered this ability to realize its ease, simplicity, and it's nothing special. Still, there are lots of traceurs, freerunners, and ordinary people gasp when they see a head flying over the bar. In addition we've worked for months, for years, unable to do either right? Oh, sure you've been able to make a painful flutter, climb up to the bar and brag to your friends, "Yes, uncle, I can do a muscle up!" But you know, in the depths of your being that you only 're fooling yourself.

So why have not you accomplished?


First of all, Stop Trying
The first problem is that most have not seem to realize that they are trying too hard and too often. Believe me, I was also at that point. Many people out there has argued that "If you can do 10 good and 10 funds dominated good, you should be able to do a muscle up." I tried for 3 years and even when I could drive 25 series dominated succession, the muscle me up avoided. He managed to pull up an elbow. After struggling to get on was the bar, first one arm and then another, but I was not even close to over it. It was not until the summer of 2009 I finally got through 3 months working my chins. Look, the concept was fairly simple: using the Westside Barbell method for chins and see what happens. Since then I have been making changes to what was at that time, I planned stages between repeat effort, dynamic effort and max effort, and I can establish a way for you to do well. The key to all this, however, is to stop attempting to muscle up. Work on your dominated until they are truly powerful and explosive.

The muscle up is a movement that involves all three components of a skill power: strength, power and technical perfection. You can have perfectly mastered the technique, but without the power will not do much. You can have the strength, but without art, you'll end up resorting to struggle. In most cases, the practitioner must be stopped for a moment. In fact, for 12 weeks. In this article, I'll give you a 12 weeks to complete a muscle up. The point is not sobreesforzarse and jump over the bar. That will not get you anywhere except falling back and shoulders hurt. Hard. Instead, let's do it with some intelligence. I promise that at the end of the weeks will fly over the bar.

    * Note: This is NOT a muscle up tutorial. It is a training program. I have included a link to a tutorial extremely good for the muscle up at the end of the article. Also, I should mention that I focus only on one type of muscle up including: a false grip muscle up and drive over the bar. Why? for Urban Evolution is first Parkour gym and this muscle up is best transferred to Parkour. Also because I feel it is the easier version of muscle up and the other can be learned when you master this.

The Prerequisites
I can not work miracles. If you can not do chin-ups, I will not be able to take up a muscle up. There are a few things you need to take to complete this program:

* 6-8 Dominated good and clean
* 10-12 Images for good and deep bar
* A bar dominated with ample space below (to hang) and above (to hop)
* A pair of dumbbells from 5 to 25 kg or greater.

Chin-ups you do need to get as high or higher than your collarbone. If you do not have that range of motion or strength or power to do so between 6 and 8 times, working on that before attempting this program. Similarly, need to be able to perform funds bar (in a fixed bar, not parallel) to the solar plexus minimum. Dumbbells are used in all exercises accessories program.

The Program
Require two days a week. You can find a way to make it fit into your current training routine or sports training you do, or you can just do this, but does this routine as it is. If you skimp on the exercise or load, I can not promise results. Leave a space of at least 3 days between two days of training.

The first day of the week will focus on developing your brute force dominated and funds. The second day will be the power / technique. Divide it like this:

    Day 1

In the first 4 weeks of this program, all that changed significantly are the percentages and number of sets of chins. The accessories will always rise, but judging how much weight you add. If you completed 3 sets of 10 presses on the head with 2 15lbs dumbbells in week 1, try to do 3 × 8 with weights of 17 kg at week 2, then up to 3 × 10 with that burden for week 3. Be your own judge and listen to your body.

Here are the details of the first cycle of 4 weeks for day 1

    * Week 1 to 5 x 75% maximum reps on chin-ups, 3 x 110% of maximum reps in the rack

During these 4 weeks, on speed 6 series should consistently throw 50% of your maximum reps. Each week, your speed should increase or dominated should note that climb a little higher, especially in the first couple of series. You should notice the biggest difference in moving to the next microcycle.

    Day 1

One of the biggest keys to muscle up is brute force, which is what we are working here. In the first 4 weeks, although we were never the most current work on enough volume so that you'd come back to try your best now, should be significantly higher. Now what we are doing is training the body for power, and power needs to have a base of strength. On day 2 of the following four weeks, we will work in the pulse rate and using the extension of the shoulders and hips to pull getting higher and higher. The following are dominated plyo of a test of pure power. The weight increase as follows:

    * Week 5 - 3 sets of chin-5kg 5 +, 5 + 3 sets of 10kg in funds

As the week progresses, you should notice something peculiar. In your chins momentum, you should be able to pull the solar plexus consistently, rather than the collarbone. In fact, if rotases elbows on the top, you could probably do a muscle up in Week 8! However, I do not want you to try yet. There are still 4 weeks to arrive, and running is not going to benefit in the long run. The next microcycle discharge strength we have built, the volume increases again, and really begins to work the power. At any time during these weeks, you should feel as if you could do the muscle up in at least dominated the first every day. Do not start yet, just get used to the sensation.

    Day 1

On both days we will work on the eccentric muscle up. Lower back to hang so slow and with as much control as possible. Your body needs to remember exactly how, since the post will follow the same pattern of movement. Other than that just add some dominated practice and go for maximum reps for 2 weeks. We are not trying to go to muscle failure. If your collarbone does not reach the bar for the series. Same with the funds. Go as far down as you can for as many reps as you can, but once the depth is compromised, for. This is the only change in the last 4 weeks.

    * Week 9 - Chin / Funds, 2 sets of maximum reps

At week 13, ahead and try a muscle up. If you still can not, I bet it's your technique and you're doing the drive at the wrong time. If your false grip is solid (and it should be at this point) and your pulse (kip) is clean, you should fly over the bar.

The Exercises
The False Grip
Before going into specific exercises and how to make, I first make one thing clear: each dominated you do in this program must be false grip. It is used to having his hands in that position on the bar, to strengthen support in the wrist, and allowing a full range of motion to the muscle up at any time. The standard grip for chins is fine, but not when you're trying to train the muscle up.


A false grip on the bar appropriate means to reach out so that the weight is bearing down heavily on the heel of the palms. Your fingers may not be able to fully grasp around the bar (which is why this grip is called "false"). When you hang, instead of hanging by the fingers as you normally would, these hanging from your wrists. Many people are wrong about this and try to simply grab the bar above, remaining even in a normal grip on the fingers support the weight. Make sure you are hanging from the wrists. If you've never done before false grip is very uncomfortable. You'll get used to it. Ends up not hurting, I promise.

The Pulse
Another thing that most people go wrong is in the drive. I'm not talking about the urge to Crossfit in bamboleas you like a fish on a hook. No, the impulse is a controlled movement where the pace of your shoulders and hips helps to generate extra power and inertia take up. While many power movements in sport involve powerful hip extension, this implies a strong contraction. Remember those atomic sit-ups in the program? They are there for a reason.


The drive begins with a hyperextension of your shoulders and hips. This is the phase of stretch or countermovement to stimulate the myotatic stretch reflex (the physiological component of the explosive movements). Immediately after the hyperextension, you contraerás explosively on the shoulders and hips (pull the torso back and pull your legs up with power) and then perform the normally dominated.

Do not worry if none of this makes sense now. The program also includes some training in the technique and the pulse is dominated by first learning to jump. This section and the section dominated by the momentum of this Article comply with all the details for you.

The Dominated
Sorry, guys, worse in most cases, people do chin-ups incorrectly. The chin is not enough to consider as complete a repetition, especially when we consider the fact that most people lengthen their necks and stretch their chins. A satisfactory dominated when the clavicle is not only reached the bar, but has exceeded (see photo). My first repetitions of physically controlled reaches my solar plexus, but whatever happens the clavicle account.


When you run the dominated, it is important to remember that you are not pulling straight up. In fact, this often means your blades are not being maintained in retraction and your shoulders are hanging out of their sockets. Pull your shoulders in their sockets, retract the shoulder blades and drop down in the position known as "drop dead" (Dead Hang). The torso should be slightly angled to the vertical. When tires, follow this angle as naturally as possible, to some extent. You want to throw around the bar, not towards it or below it. The latter occurs when people are leaning too far back, loosen the lumbar spine, and the dominated become a bastardized version of rowing horrible investment.

Dominated Rack
This is a supplemental exercise direct dominated. In fact only serves to add extra volume without the stress of the intensity of the dominated in the joints, ligaments and tendons. Position your legs on a high box so that hang directly under the bar and the feet are elevated higher than your hips. Now, the important thing with this exercise is to maintain a relatively straight spinal orientation. That is, your torso should be as near vertical as possible under the bar. You will not be able to be perfectly straight (unless you have superhuman flexibility in the hips), but try to put yourself under the bar. It is very easy to convert this exercise on a rowing invested and that's not what we seek.


The hips bent will still be (slightly) at the top of the movement and angle of the torso may change slightly, but not so drastically that it is confused with an oar. Other than that, the rules are the same: strip around the bar. Your legs and box a little away from the load, so that should be pretty easy, even after doing chin-ups.

The Bar Fund
Most people are not low enough. Keep elbows slightly glued (not completely), low and spreads her legs to the front as you descend to maintain balance. Touch the solar plexus in the bar and returns to the background. Plain and simple.


The Dominated with Salto
The first step to train the muscle up technique is to understand an exercise known as the dominated land with feet. It is not the same as jumping to one dominated. In fact, do not think of it as if it were a chin at all. What we are doing here is training the pulse rate. In a low bar where you can plant your feet on the ground, grab the bar (those of you who entrenéis in a commercial gym, you can use a Smith machine for the only good that will do). Should be at a height where you can bend your knees comfortably and even set foot on the floor holding the bar together. Now, lean forward with arms fully extended without moving your feet. Push the hips well forward of your feet and hyperextended shoulder. Basically it is looking like a banana.


Now, transfer your weight to your feet and lean back while keeping the length of your arms. Go as far back as your arms permits, basically reaching a curved position (as if thou shouldest throw a ball over the head). Your hips and your shoulders will have moved wide U-shaped. When you reach this point, pull hard with your arms and jump from the ground. The path to your shoulders should form an arc J. When you land, put your feet directly under your body care (or under the bar), slows back to the banana position, and uses the momentum to repeat the movement.

This is the basic motor pattern of the pulse (kip), except for the fact that the feet are on the ground. Hyperextension to contraction. Remember how you feel on your shoulders about everything, and hips will follow on their own.

You may wonder why, if this exercise is as simple regression of the chin, I have not put any muscle to jump up in the program. To put it simply, I see the point. Muscle do not think a train jump up with nothing. The negatives are better for rough technical and most people lack the strength and power anyway. Moreover, the jump is not dominated by transfer to the dominated. The hopping trains dominated the pattern of the pulse motor. There is a regression of the dominated, and not treat it as such.

Oh by the way. Remember to get to the curved position before you jump / throw. When we get to those dominated by momentum, the first to comment on the mistake most people it is before you pull behind the bar. This causes you to throw yourself under the bar instead of around it. You can not do muscle ups that way.

Posted Speed ​​dominated from
It is simply to train the body to generate power without the help of the stretch reflex. Placed early in the program because I want you to be able to know how to throw an explosive from the start. I do not expect to be able to get up immediately, it is perfectly well that only reach halfway. The point is to stand to hang dead (with shoulders in their sockets, see photo), pause for one second, then pull as hard as you can (with control). Remember that in the hanging position are not directly under the bar. When you pull your shoulders inward, the column will be slightly angled to the floor and your chest will be slightly behind the bar. Each time you return to the hanging position, pause for a moment. This is pure brute force. Remember what is to pull with all this power, because recurrirás to it when you learn to push yourself properly.


Chin and weighted Funds
You can use a weight vest or put chains on your shoulders if available, but more than likely have to use dumbbells. Place a dumbbell between your legs, just below the groin, and hold it firmly. For the love of your mother, do not impulses. I mean you can, but it will not serve anything to the weight where it is and have a good chance your special friend crushed against a steel knurled handle.


Remember the dead hang position of which we speak? It will be really important here. Let hang loose extra weight is a recipe for disaster. It may seem a good stretch, but if you go from stretching to contraction of the muscles, you have a good chance of injury. Not only that, but it hurts just be relaxed with extra weight.

Elbows Knees
Most people should know this already, but many do not and probably a search on Youtube will show you hundreds of different things, without which none of them want. A knee to elbow passes from a crash killed a tuck lever. Right after flexing your hips, I want you to throw your lats to reach a lever tuck. If you can not, you're making excuses. In this phase of your lats should be strong enough to pull up that position even if you could not do before. It may take you a while to adjust to this pattern of movement, but it's as simple as raising your hips. Remember to keep your shoulders retracted in their sockets during movement.


Squeeze your shoulder blades together. The knees to elbows is a renowned abdominal exercise, but its use here is the activation beyond the dorsal, familiarize yourself with your arms hanging from, and also the contraction of the hip that comes with the drive (not as powerful or fast at the knee shoulder, but still useful).

The Dominated by Impulse
Well, here we go. Remember what I said about the Dominated with Salto? Virtually the same thing, only this time you're hanging. Keep a good grip on this false and should be able to pull up your collar bone is on the bar. At least the base of the neck should be able to touch the center of the bar. Touching below the bar is that you're throwing too soon.


Pay close attention to photography. The first is hyperextended, the second is when the power comes into play. Note that my shoulders have entered, closing the angle between my arms and torso. My knees are up because I flexed my hips. It is this movement of "closing up" which gives you the power and momentum. Pay close attention to the picture of the way, because chances are, if you fail, either because they are controlling that position.

Under the Bar
I noticed a lot already on the pull under the bar. The momentum is dominated by the notorious exercise where this happens more often. This photo shows how the body is when you go below the bar. Your back is bent sharply, the head goes back, the chest is close to the horizontal under the bar. You're not even close to where you want to be!. A reminder of how to do it right: Hang up, hyperextended hips and shoulders, power contracts with the hips and shoulders, and now Throw hard! upwards and around the bar. When you are very powerful, the body will have to slow down when approaching the bar or you will go directly to muscle up. Yeah, right. Past a certain point in time, dominated by momentum requires more effort / work the same muscle up.


If you look at the photo in sequence dominated by momentum, you will notice that the pattern of movement is exactly the same as in the hopping dominated, even in the angle of the arms and the extension and contraction. If your coordination is poor and can not get a good pace with the momentum, again set foot on the floor and practice some more with the chin-hop.

Plyo Chin
It consists of a fast pulse dominated in which we drop the bar. You slapping, flapping like a bird, or scratch your back, do not care. The important thing is to shoot with enough speed so that you can afford to be in the air momentarily. Note that you must learn to decelar both as to speed! Lower with control. The shoulders will thank you later


Passing the Bar
After completing the program, you should have a firm idea of ​​how to propel efficiently and use the momentum to take over the bar. If you have not, but you are getting higher on the bar, a matter of time and technique. Be patient, look at what you do, and be there in no time.

They ask for 3 months of your time is much, but let's see it this way: how many years you have spent your life without being able to do a muscle up? How long have you actively trying and failing? It is a commitment of time, sure, but with hard work, good and consistent, I guarantee you will get it.

If the problem is the technical end, I recommend you go to the blog of our friend Jim Bathurst (Beastskills) to read your tutorial on the muscle up both rings and bars.

25. Removes more fat With Carnitine
This component involved in the transport of fat through the body to the mitochondria of cells where it is burned. Research confirms that when you take carnitine diet can help maximize fat burning efforts.

26. Heavy Train
Scientists at the Norwegian University of Sport and Physical Education in Oslo analyzed multiple studies and found that training with weights and fewer repetitions largest produces a greater increase in metabolic rate at rest that lasts longer compared to training with lighter weights and doing more repetitions. Although most people think you have to train with more reps to burn more fat, go heavy (3-7 reps) from time to time to maximize the calories and fat you burn when you're in the gym.

27. Light Train
While hanging heavy burns more calories after the workout, perform higher reps burns more calories during the workout, as the researchers of the College of New Jersey (Ewing) at the annual meeting of the National Strength and Conditioning 2007. It is best to mix the training using light weights and high repetitions (10-20) in some sessions and heavy weights and low reps (3-7) in others. Another way is to do 4 sets in the exercises, being the first 2 with heavy weights and low reps and the last two with light weights and high reps.

28. Less Rest
Researchers at the College of New Jersey (Ewing) also found that when subjects rested 30 seconds between sets of bench press, burned 50% more calories when resting 3 minutes.

29. Forced Reps
A study in college football players found that using a weight training program high intensity with only one set per exercise of 6-10 reps to failure, followed by forced reps and static contraction of several seconds caused more loss of fat 10 weeks in a less intensive program consisting of 3 sets of 6-10 repetitions per exercise taken to failure. This may be the highest peak in growth hormone (GH) that occurred in the high intensity group: A study of Finland, forced reps stimulated GH train three times only to failure. Go beyond failure when you're trying to define using forced reps, static contractions (isometric), pause break or descending series.

30. Free Weights
The use of free weights, especially in multi-joint movements like squats, you burn more calories than similar exercise machines like the leg press. Scientists say that this difference may be due to the greater number of stabilizing muscles that come into play during multi-joint exercises with free weights.

31. Quick Lift
The quick and explosive repetitions burn more calories than the typical slow and controlled repetitions, according to researchers at Ball State University (Muncie, Indiana). They believe that because fast muscle fibers are less efficient use of energy, burn more fuel during exercise. To make rapid repetition, using a weight of about 30% of your MRI (or a weight you can lift 15 to 35 times) for each exercise. Make your first two sets of 3-8 repetitions fast and then continues with 2-3 sets at a normal pace.

32. Use negative
In a recent study, subjects who underwent training with negative reps 3 sets of bench press and squat increased GH levels by about 4000%. Because the GH releasing fat from fat cells, using negative repetitions can help burn extra fat. To use negative reps in training, in most cases need a partner to help us lift the weight and then control the descent. For more information on negative reps see the article "The Negative".

33. Listen to Music
Play your iPod can raise the intensity of training and thus increase fat loss. A study in the Weider Research Group and presented at the annual meeting of the National Strength and Acondicionmiento of 2008 found that subjects who trained using its own selection of music, could complete a significantly higher number of repetitions that when trained without it.

34. The Cardio, then
Do the cardio after weight training routine. Japanese researchers were individuals who did cardio after weight training, burned significantly more fat than doing cardio first. Scientists also reported that the burning of fat was highest during the first 15 minutes of cardio immediately after weights.

35. Make Training HIIT (High Intensity Interval)
The best way to burn more fat with cardio training is to use high-intensity intervals (HIIT). This involves intervals of high intensity exercise (eg sprinting to 90% of maximum heart rate) followed by intervals of low intensity exercise (like walking at a moderate pace) or break. Several studies confirm that this burns more fat than continuous exercise of moderate intensity cardio.

36. Rest Intervals
In one study, subjects who made career shifts of 10 minutes separated by 20 minutes of rest found the training easier to just run 30 minutes at the same intensity. The intermittent cardio also burned more fat and more calories post workout than the same amount of continuous exercise.

37. Doing Cardio in the Evening
The time of day you do cardio can impact the amount of calories you burn after the workout. At the University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary bike between 5 pm and 7 pm elebaron your post-workout metabolic rate than those who did the same cardio between 5 am and 7 am or between 11 am and 1 pm Although the best bet is to train at the time that best fits your time, try to train in the evening to improve the burning of calories post-workout.

38. Quick sprints not enough time
Researchers at Edinburgh University found that when performed between 4 and 6 sprints of 30 seconds on a stationary bike separated by four minutes of rest for only 2 weeks, subjects reduced their blood sugar and insulin levels in about 15 and 40% respectively, and improved insulin sensitivity near 25% after taking 75 grams of glucose. Maintaining low insulin levels and constants can help maximize fat loss and minimize the storage thereof.

So even if you have 20-30 minutes to do cardio, doing about 2 or 3 minutes of sprints can at least help to keep insulin low and high fat burning.

39. Scale
Consider the use of different forms of cardio. A recent study from Italy found that when subjects climbed, your heart rate up to 80% of maximum, which amounts to a fairly intense cardio workout. In addition, subjects burned more than 12 calories per minute (for those weighing about 86kg), slightly less than 400 calories in 30 minutes.

40. Try Martial Arts
Another way is to do your cardio martial arts. Researchers at Wayne State College in Nebraska found that novice martial artists who performed a cycling training between kicks, butterfly stretch, hitting with forearms, abdomen, high kicks, stretching of quadriceps and push your heart rate rose to 80% and burned a 300 calories in half an hour.

41. Spit
At the University of Birmingham (Edgbaston, UK) found that when trained cyclists were rolling as quickly as possible while the mouth is rinsed with a liquid similar to a sports drink and spitting every 7-8 minutes, could cover a distance 3 minutes faster than when rinsed with water. So you may rinse with a sports drink every 10 minutes and spitting can help boost your workout intensity without adding extra calories.

42. Arise
Research in Australia found that more than 2000 subjects who exercised with intensity at least 2.5 hours per week, those who watched more than 40 minutes of television per day had a waist circumference greater than those who did less than 40 minutes . Scientists theorize that sitting for long periods of time compromises the body's ability to burn fat, which was shown at the University of Missouri-Columbia in both humans and animals. Avoid this by getting up and stretching at least every 20 minutes while sitting, whether at home or at work.

43. Take Photos
A picture may be worth a thousand calories. Researchers at the University of Wisconsin-Madison found that test subjects who took pictures of what they ate for a week said the images made them more aware of the food before eating, encouraging them to make better food choices. This was not the case with subjects who simply wrote what they ate.

44. Lots
A study from Cornell University in Ithaca, New York reported that when given a larger bowl of fresh popcorn to people going to the movies, ate 45% more than those who were given a container medium. What's more, even those subjects who were given a large bowl of popcorn last ate 35% more than those who were given the container means. And that then they said that the popcorn tasted bad.

So we can apply this study in two ways: protein meal consisting of clean, pour yourself a large portion, for dishes such as rice, potatoes and bread, keep portions small.

45. Laugh
Japanese scientists found that when test subjects ate 500 calories at the same time they saw a comedy show 40 minutes, their blood glucose levels were much lower than when they consumed the same meal watching a boring lesson of 40 minutes. The researchers suggest that laughter can alter brain chemistry so that the body in the blood glucose more slowly, or blood glucose was taken quickly by the muscles. Try eating something fun watching on television can help keep blood glucose levels down and help fat loss.

46. Sleep more
A study in the American Journal of Epidemiology reported that subjects who slept 5 hours or less per night were a third more likely to win a 30 + lbs (14kg approx.) In the 16-year study than those sleeping 7 hours or over night. May be due to the imbalance between the hormones leptin and ghrelin: Leptin decreases hunger and increases metabolic rate, ghrelin increases hunger. A study by the University of Chicago found that people with lack of sleep for two days experienced an increase in ghrelin levels and a decrease in leptin and an increase in hunger. A study from Stanford University in California showed that subjects who slept less had lower levels of leptin and ghrelin and higher body fat compared with those who slept 8 hours.

Trying to sleep 7-9 hours each day can help improve recovery and health and fat loss.

47. Chew Gum
A study in Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food in the second meal than those who chewed gum. Apparently chewing gum increases the feeling of satiety.

48. Move without motor
Any activity you do burns calories, so try to walk or bike everywhere you can (work, shop, home of friends, the gym etc..). Although sometimes the excuse is time, sometimes it is not much difference between the lights and what it takes to park.

49. Vibrations
In a study by the University of Stony Brook in New York, was that mice were placed on a vibrating platform for 15 minutes a day over a period of 15 weeks, had less body fat than those who were not exposed to vibration . Human research has been seen that similar results in exposure to vibration enhances the fat loss. Consider using vibrating platforms to your gym for a few minutes a few times a week.

50. Playing Move
The popular and active video game Dance Dance Revolution can be a good training according to what we say researchers from the University of Wisconsin La Crosse.

They reported that an adult burn up 10 calories per minute playing this game, which is the equivalent of a good race.

12. Baby in Green
The main ingredient in green tea, epigallocatechin gallate (EGCG) inhibits the enzyme that normally breaks the neurohormone norepinephrine. Norepinephrine maintains the high metabolic rate, so prevent breaking helps burn more calories throughout the day. Drinking green tea is a great way to stay hydrated during training, as a new study from the Journal of Nutrition in the subjects who drank green tea and exercisers lost significantly more abdominal fat than those who drank a placebo.

13. Baby in Black
Green tea, oolong and black, are all from the same plant, but the processing is different and makes black tea and oolong lose their green color and turn brown / black. Oolong tea has been shown to improve metabolic rate due to other non-polyphenol EGCG. Black tea can also help fat loss: Researchers from University College London reported that black tea consumption can reduce levels of cortisol, and cortisol encourages fat storage.

14. Drinking Cold Water
German researchers have found that drinking about two cups of cold water can temporarily increase the metabolic rate by about 30%. The effect appears to be due to an increase in norepinephrine.

15. Energize
Some energy drinks have shown their ability to increase fat loss. Researchers at the University of Oklahoma (Norman) in 2008 reported a study in which 60 subjects who consumed an energy drink with 200 mg of caffeine and 250 mg of EGCG from green tea extract for 28 days lost more than 454 grams of fat body without changing their diet or exercise habits.

16. Whey Drink
Whey protein drink between meals is a way to promote muscle growth but also the loss of fat. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet lunch, ate significantly less than when they consumed a casein protein shake before. Scientists noted that this was because the whey can raise levels of cholecystokinin and peptide hormones glucagonlike-I, which in turn suppress the appetite.

17. Use Soy Protein
Soy protein is a proven fat burner. In fact, in a 2008 report from the University of Alabama at Birmingham found that soy protein can help with fat loss may decrease appetite and calorie intake. The scientists also found that subjects who drank 20 grams of soy protein daily for three months lost a significant amount of abdominal fat.

18. Thick Shakes
When preparing a protein shake, try to make it thicker by using less water. It can help you feel less hungry when dieting. In a study by Purdue University (West Lafayette in Indiana), individuals who drank two shakes identical in nutritional content showed a greater and more prolonged reduction in hunger after drinking the thick milkshake.

19. Beware of Zero Calories
Although artificially sweetened drinks are free of calories, drinking too much can damage the fat loss process. Apparently these concoctions interfere with the brain's ability to regulate caloric intake, causing a feeling of hunger higher than normal. Research suggests that the sweet taste of these drinks can also increase insulin release, which blocks fat burning and increases storage thereof.

20. Further Green
Most studies showing the effectiveness of green tea fat loss green tea extract used. One study confirmed that EGCG extract is absorbed better than you the natural EGCG. Take about 500 mg of green tea extract in the morning and evening before meals can be a good idea.
21. Supplement of CLA

You can also consider adding healthy fats CLA to your supplement regimen. The CLA may help fat loss while significantly enhances hypertrophy and strength gains.

22. Fish Oil
As mentioned on the board 3, omega-3 essential oils promote fat loss, which is improved with exercise. This is also true for fish oil supplements containing omega-3 fats. Take 1-2 grams of fish oil at breakfast, lunch and dinner.

23. Astaxanthin
Japanese researchers released a study in 2008 that mice supplemented with astaxanthin combined with an exercise program 4 weeks experienced an accelerated fat burning, increased total fat loss and improved resistance compared with mice that did exercise only. They determined that astaxanthin protects the system that transports fats into the mitochondria of muscle cells where they are burned as fuel. Taking 4 mg of astaxanthin with food once or twice a day can be beneficial, wearing one in the preentreno.
24. A Bit of Publicity

In 2009, one study reported that lifters who took the VPX Meltdown Fat Burner (which contains caffeine, synephrine, yohimbine and beta-phenyl-amine, to name a few) burned 30% more calories and had more than 40% increase in indicators of lipolysis (fat release from fat cells) for 90 minutes after training compared with subjects who consumed a placebo. A fat burner supplement can give a small boost to the amount of fat burned during exercise.

The fat is reluctant to leave your floats. Dieting, training and even do some cardiovascular exercise but the results are as expected. Maybe you need a plus, some detail to incorporate a bit to improve the process of losing fat. The following is not a complete fat loss, but rather a collection of tips supported by scientific studies that can be applied / test to help eliminate these leftover kg.

1. Give Protein
A diet high in protein helps to hypertrophy, but also enhances fat loss. At Skidmore College in Saratoga Springs in New York, researchers found that subjects who followed a diet with 40% protein of total calories in the diet for eight weeks, they lost more body fat, particularly abdominal fat compared to those who followed a diet low in fat and high in carbohydrates. The possible reason that eating more protein can function is to raise the levels of peptide YY, a hormone that works by decreasing hunger and increasing satiety.

2. Eating Slow Carbs
Slowly digested grains like brown rice, oatmeal and whole wheat bread insulin levels remain low and constant, preventing a high insulin spike to stop the fat loss process of storing and raise them.

A study conducted at Pennsylvania State University (University Park) found that subjects who followed a low calorie diet with carbohydrates coming from whole grains lost more belly fat than those who followed a low calorie diet with carbohydrates refined sources.
2. Take Fat

Some fats, particularly omega-3, do not lead to fat gain. May actually promote the loss thereof. Eat fat to lose fat seems counterintuitive, but if you keep your fat intake around 30% of total daily calories by eating fatty fish such as sardines, salmon or trout and other healthy fats like olive oil, peanut butter or nuts, you can accelerate fat loss compared with a diet low in fat.

4. Eating Eggs
Eggs are full of protein, and research shows that people who eat eggs for breakfast, just eat less calories throughout the day and lost more abdominal fat. It may be advisable to start each day with an omelet (3 whole eggs + 3 full clear for example).

5. Eating Grapefruit
A study by the Scripps Clinic in San Diego reported that individuals who ate half a grapefruit or drank 8 ounces of grapefruit juice (1 cup approx.) Three times a day while eating normally lost an average of 2 kg in 12 weeks losing some close to 5 kg without dieting. The researchers suggested that this effect is probably due to the ability of grapefruit reduce insulin levels. Try adding half a grapefruit with some of your meals.

6. Bathing in Milk
Dairy products are rich in calcium and helps to accelerate fat loss. This may be because calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibits the burning of them. When calcium levels are adequate, calcitriol and fat production are deleted and enhances fat burning. Add low-fat versions of cheese, milk and yogurt (Greek or normal) to the diet are good ways to improve the intake of protein and help fat loss.

7. An Apple a Day
Apples are a great slow digesting carbohydrate that contains numerous beneficial antioxidants. It is found that a group of compounds known as polyphenols enhance apple muscular strength, endurance and even fat loss. While these compounds seem to decrease body fat directly increasing the activity of genes that enhance the fat loss and decrease the production and storage of fat, enhancement of resistance and strength can help fat loss allowing train longer and harder.

A large apple provides about 200 mg of polyphenols and 30 grams of carbohydrates.

8. Give the Spicy
Chilies contain capsaicin a chemical that promotes calorie burning at rest and reduces hunger and therefore food intake. Its effects are enhanced when used with caffeine and research also shows that increases fat loss during exercise. Try adding chili powder, chili or chile sauce to your meals to burn calories and extra fat. If you can not stand the heat, try supplements containing capsaicin.

9. Eat Nuts
A study from Loma Linda University in California reported that subjects who followed a diet low in calories and high in fat (40% of total calories from fat) with a majority of the fat from almonds, lost significantly more body fat and abdominal fat in 24 weeks that individuals who consumed the same calories but more carbohydrates and less fat. So make sure to include foods such as almonds, Brazil nuts and nine in your diet.

10. Eat Organic
Course is more expensive, but the beef and organic milk can be worth the extra cost. UK scientists found that organic milk had 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that calves fed grass produce milk with more than 500% conjugated linoleic acid (CLA) than cows that ate feed. The organically raised beef also contains higher levels of CLA and omega-3. Both the omega-3 and CLA help you lose fat and gain muscle, so it makes sense to save to buy organic cheese, milk and yogurt and organically fed calf.

11. Add Avocado
Avocados are rich in monounsaturated fat, which generally is not stored as body fat. They also contain mannoheptulose, a sugar that blocks insulin release and improves calcium absorption. As mentioned before, keep insulin low most of the day is critical to stimulate fat loss, and taking calcium can stimulate fat loss. Try adding a quarter of avocado to salads and sandwiches.

Note: The photo of Arnold is to garnish. Note that the chemical aids used to lose fat.