The following 3 tips will help you change your home so that you can change your appearance:

1) Explore the power modes and create an audit of your diet, physical activity and daily life
The more we learn about ourselves, the more we are able to make changes to a deeper level. An equation that summarizes cella is as follows: Self-assessment + Reflection = Learning.

Take time to review your past, your diet and your eating behaviors (eg, how and when you’ve eaten too much, food that has ruined your plans, your physical activity level, your stress level, your relationships , etc..). The goal is to learn about yourself, not judge too harshly. You must look with eyes at once critical and forgiving.

2) Take your responsibility
We are all, for the most part, the authors of our own lives, and we have the power, despite the genetic, environmental and / or a slow metabolism, write a different result from what we see on the Balance daily.

In fact, one study found that people who feel that their weight problems resulting from their choices (rather than their metabolism or genetic) have been more successful at losing weight because they thought they could control their losses weight.

And another recent study conducted by researchers at the University of Utrecht (Netherlands) said that those who believed they could control their diet and do not put excessive weight on the excuse of “bad genes” have lost more weight.

3) Believe in yourself
A study published in the Journal of the American Dietetic Association (Journal of the American Dietetic Association) found that when self-efficacy improved, eating habits have also improved and weight loss was more great.

Key factors are the ability to control and create your own results and the use of different tools “health”, such as watching television programs that help to motivate himself, reading books that teach empowerment, examine family history, nutrition education and identifying your reasons for wanting to lose weight.

1) Make less than 30 minutes of sport in a row no benefit
Demystifying: This does not happen. If you play sports for at least 10 minutes each time, you can already receive benefits (not necessarily to lose weight, but you do not sport only that the sole purpose of losing weight). Obviously, do 10 minutes of sport per day is still better than not doing at all. In fact, you can withdraw more and more benefits from exercise training by increasing the duration in increments of 10 minutes (3 to 5 days per week).

So if you do 30 minutes of sport, you will see more benefits than if you made 20 minutes (which is better than 10 minutes). This is logical. Everything depends on the objectives you have set. If you start a new level of fitness, 10 minutes each time is a good goal to strive for. Gradually, as you increase your fitness level, add minutes to your training time will increase the benefits. And when it comes to sport, a reasonably prolonged activity will do you no harm.

2) Doing stretching prevents injuries
Demystifying: Even experts are not certain. The truth is that several studies conducted over several years, studied the stretch and researchers are still struggling to decide. An American study in 2004 concluded that studies on this topic do not provide conclusive evidence that stretching alone can reduce or prevent injuries related to sports.

Most studies on stretching are carried out in tandem with the business of heating, while the benefits of stretching alone can not be isolated. However, a warm-up routine that includes stretching light can help increase blood flow to the muscles and prepares them for sport.

This applies to everyone, whether or not a higher rate of physical activity. For people who train with weights, whether or amateur bodybuilders, the issue is of particular interest because they must find a balance during maintenance periods.

We talked about the definition diets to reduce body fat and muscles get under the skin mark, but once you reach that point is necessary to amend both the food and the training to maintain the status achieved.

Culturist breakfast essential that the diet is balanced, varied enough to meet the nutritional and caloric requirements needed to address all the challenges presented to us daily.

Maintenance diets are not based on a particular menu, but changing eating habits, ie it is not follow a particular regime but to eat intelligently. Considering the importance of food as the food pyramid will include all groups to structure our meals.

Thus, the contribution of carbohydrates, proteins, fats, vitamins, minerals and other nutrients will be sufficient to what our body requires. Two examples of keeping up to bodybuilders diets that can easily adapt.

Maintenance diet for bodybuilders (1)
First meal
- 150 g oatmeal
- 10 egg whites
- A piece of fruit
- Preferred tea or coffee

Second meal
- 6 rice crackers
- Protein shake whey

Third Meal
- 200 gr chicken or beef
- 250 g rice
- 2 tablespoons olive oil
- A piece of fruit

Training
Fourth meal
- Protein shake whey
- 6 rice crackers

Fifth meal
- 50 g oats
- 8 egg whites

Sixth food
- 200 g rice
- 250 grams of meat or chicken

Seventh food
- 300 g fish or chicken
- 300 gr vegetables: broccoli, spinach, beans, carrots and chard
- 2 tablespoons olive oil
Maintenance diet for bodybuilders (2)
First meal
- 300 g rice, potatoes or yams
- 10 egg whites hard

Second meal
- 6 rice crackers or toast
- 200 gr chicken strips

Third Meal
- 250 gr chicken or beef
- 250 g of brown rice or potatoes
- A piece of fruit

Training
Fourth meal
- 200 gr 300 gr chicken or fish
- 6 rice crackers or toast

Fifth meal
- 50 g oats
- 8 egg whites
- 1 handful of dried apricots or figs

Sixth food
- 200 g rice
- 250 grams of meat or chicken

Seventh food
- 300 gr 200 gr fish or chicken
- 200 gr vegetables: broccoli, spinach, beans, carrots and chard

Considers that these are only suggestions and we need to adapt them to your fitness level, energy requirements and activity level. For some it may be too much food, while others may become insufficient. Also you may be interested in keeping up this other diet.

Make sure to check with your nutritionist or sports physician about your eating plans and training, together you can establish which is the most appropriate and effective without affecting your health.