8 minute routine to mark yourself

We live in a fast-paced world, between business, family; Sometimes it is an excellent excuse for not exercising. Fortunately that was to have to train 1 hour of cardio and 1 hour of weights to be “ok” it’s over! Therefore, I present this routine HIIT: 8 minute booster  that will give you results soon and strengthen the whole body.


Do each exercise for 30 seconds, rest 10 seconds and change exercise!

At the end of the 3 exercises, repeat the circuit 4 more times.

And ready!

Do you want more? Repeat or do 20 to 30 minutes of HIIT cardio


The exercises:


X Burpee: Make the traditional burpee, but when you get up and jump open legs and arms. If you can not do it, when you stand up, make a Jumping Jack.

Burpee steps:


– Low, putting the hands on the floor little more than the width of shoulders.


– At the same time, you push your legs back to the iron position.


– Do a push-up


– With the impulse, bring your thighs to your chest to stand up; Y


– Jump open legs and arms.


Note: If you can not do it, you can not do the lizard and when you stand up, make a jumping Jack.


Lateral Lunge: Lateral displacement , when lowering, throw the hip backwards flexing the knee towards the front, maintaining a straight line with the tips of the toes. Alternate both legs.

Shoulder tap + pushup: In iron position, with hands on the floor at shoulder height, touch each side with one hand, and then do a lizard repeat for 30 seconds!

6 shoulder exercises to see you stronger

Surely you’ve seen a guy in the street who looks “big” and with a belly. He does not look fat (the famous fat or fat)! And others apparently thin (narrow) but that look long or panzones. It’s simply a ratio between shoulder width and waist size!

In my column in Moi Magazine  I give you tips just to see you “more tomorrow” that have to do with this: “That you see more volume in shoulders, arm and chest, and less in waist -lonja-“.


The ideal body of man is a “V” (no matter how wide or narrow), in fact the golden ratio indicates that the ideal shoulder-waist ratio is 1.6; However, this ideal only has the figures of comics, super movie stars or TV, or athletes like Usain Bolt, Michael Phelps, Christian, Channing Tatum, The Rock, William Levy or Chris Hemsworth.


Mexicans of VERY good body, on average have a ratio of 1.45 to 1.5


As measured?


  1. Measure the shoulder width in the most protruding part (wide).
  2. Measure the waist, above the iliac crests, for practical terms at the level of the navel.


For example, my case goes:


Shoulders: 125cm

Waist: 86cm

Shoulder-waist ratio: 1.45

The example is for you to get an idea of ​​why some guys look “blowjobs” even though they are weak and others look “strong” even if they have a belly or a slice.


This is important because, so you have “slice or tummy”, if your shoulders are wider than your waist, you’ll look good, and it’s easier to look Muscled!


To reduce the waist in addition to doing cardio  or HIIT , you must reduce the consumption of sugars, flours and fried or breaded foods.


To increase the size of shoulders And achieve the desired “V” !, you have to work the area, I give you these 6 exercises for your routine:


What uses and effects does creatine have?

It is one of the most used supplements by athletes, mainly those strength activities, because creatine allows the development of muscles.

The Creatine is an organic acid found in muscle, although it can also be synthesized, so it can be found for sale in the form of cream, capsules, powders, and presentations. Creatine is one of the most popular supplements and used by athletes, mainly those strength activities, such as free weights or wrestling, this is because creatine allows a better development of muscles.

creatine effects

Creatine when used correctly, that is, in adequate doses and time, does not cause damage to the kidneys in healthy people. The consumption of creatine should not be continuous or in high doses, on the other hand, when the intake of creatine is greater than the maximum that the muscle can accumulate, its synthesis (by the body) is reduced and creatine ingested more It is excreted in the urine.

The creatine supplementation well used can then enable you to get better results in terms of training, some of the points where the effects are most relevant are:

  • Strength : In some studies an improvement in strength was found as a result of the supplement.
  • Hypertrophy : Many studies indicate an increase in muscle mass, this of course also doing training routines. Creatine alone or for a short period does not lead to great results.
  • Water retention : In fact, the administration of supplements leads to an increase in the volume of body water and it is believed that this mechanism facilitates the increase of muscle mass, since 75% of the muscle is composed of water.
  • Training : It seems that supplementation with creatine facilitates an increase in the volume of training, which can facilitate the increase of lean mass.
  • Fatigue : It is worth clarifying this detail, the supplementation with creatine does not seem to have significant effects on the delay of fatigue.

It should be noted that in different studies people who took high concentrations of creatine showed lower results with supplementation than those who followed the supplementation to the letter.

Always remember not only to follow the instructions indicated by the labeling of the products, they are only reference, each body is different, so to know what is best for you, call a nutrition professional and learn to use correctly The supplements to maximize their effects and find out what foods can inhibit the effects of creatine or other supplements that are consuming.

Hyperproteic diet to gain muscle mass

When you want to gain muscle mass, you need a hyperproteic diet. The following is a diet specially designed for this type of situations.

When it is required to gain muscle mass, it is necessary to undergo a hyperproteic diet. The following is a diet specially designed for this type of situation, and uses basic foods in any diet, so it will not be difficult to adapt to it.

However, before starting, we must clarify that the purpose of the diet is to help people already experienced and looking for greater muscle gain for future competitions. For this reason, nutritional supplements have been used to help cover all the nutritional demands for high intensity training.

Given that it is currently known that muscle mass gain not only influences the consumption of any type of protein at any time, this diet takes into account these specific points to provide the greatest benefits.

Breakfast – 08:00 AM

Source :

  • Egg whites and cheese without fat

Benefits :

  • They work as sources of rapid absorption protein. This is ideal so that in case of fasting the night before, the protein levels in the organism recover, accelerating the natural anabolism.

Components :

  • From 8 to 10 cooked egg whites and accompany with a slice of fat-free cheese and wholemeal bread, in addition to an orange juice.


  • 490 calories, 38 grams of protein, 80 grams of carbohydrates, 2 grams of fat

Pre-workout – 90 minutes before training


  • Whey protein powder


  • Rapid digestion protein that with high contents of branched amino acids, which when consumed before training, increases testosterone levels, in addition to helping to prevent the decomposition of muscles.
  • It increases the levels of insulin necessary for training, when combined with fast-absorbing carbohydrates such as orange juice.


  • 2 tablespoons whey protein powder, mixed in water with 400 grams of orange juice, which will act as carbohydrates for fast digestion.


  • From 344 to 384 calories, of which: 30 to 40 grams of protein, 56 grams of carbohydrates, 0 grams of fat.

Post-training – 45 minutes after training


  • Casein and serum mixture


  • By combining whey protein and fast absorbing carbohydrates, consumed shortly after training, it works to reverse muscle catabolism, increasing insulin levels and growth hormone. 
    Slow-digesting casein supports slow-digesting amino acids that could be lost by consuming a large portion of serum immediately.


  • About replacement of powdered food with whey and casein, mixed in water, a banana and three small spoons of honey.


  • 460 calories, of which: 45 grams of protein, 70 grams of carbohydrates, 5 grams of fat

Lunch – 02:00 PM

Source :

  • Lean meat

Benefits :

  • Slow digestion protein that provides amino acids that the body requires throughout the afternoon. It also contributes its portion of creatine, zinc and vitamins of Complex B.

Components :

  • 280 grams of lean meat cooked on the grill, one cup of cooked pasta, one cup of various vegetables, tomato sauce

Nutrients :

  • 552 calories, of which: 51 grams of protein, 60 grams of carbohydrates and 12 grams of fat.

Dinner – 09:00 PM


  • Salmon


  • Slowing of protein intake, thanks to the higher fat content in salmon. In this case, Omega 3 essential fatty acids, present in fish, help the muscles maintain glutamine, an anti-catabolic amino acid.


  • 225 grams of grilled salmon, a large cooked potato, vegetable salad


  • 668 calories, of which: 47 grams of protein, 75 grams of carbohydrates, 20 grams of fat

Before sleep

Source :

  • Casein nicelar


  • Protein derived from milk that forms a kind of layer in the stomach and that requires a lot of time to digest. The protein consumed helps stop the progression of cortisol, an appetite hormone that appears during periods of fasting, in this case, from the last meal until the next meal in the morning, which may be more than 14 hours apart.


  • Three tablespoons of casein protein nicelar, 350 grams of milk without fat. Add a cup of oatmeal if you want to increase the volume of the muscles.


  • 364 calories, of which: 65 grams of protein, 17 grams of carbohydrates, 4 grams of fat
  • 564 calories with oats, of which, 65 grams of protein, 67 grams of carbohydrates, 4 grams of fat.

Minimizes fat gain in volume stage

During the stages of volume gain, the increase in body fat can occur know how you can reduce the fat gain.

fat gain in volume

During the stages of volume gain , the increase in body fat can occur to a greater extent when the foundations of the three main pillars in the discipline are not strictly adhered to: hypercaloric feeding, stimulation of muscle fibers to produce micro-tears and with it the regeneration and expansion of the same, and finally, the rest. Pay attention, that under any circumstance it is possible to appreciate the manifestation of this growth, however, the adequate control of it, will guarantee a complete body transformation and in less prolonged time.

The main reason for a poor transformation

As already mentioned, the application of such pillars, strictly speaking, is the first step to success. The problem is that, although many athletes train properly, and give the body enough time for recovery, do not usually ingest the necessary amounts of energy to meet the caloric need that the body demands for their benefit.

On the other hand, athletes who tend to extend the time of muscle gain, also significantly increase the percentage of fat, and is that the longer hypertrophy exercises, the greater are usually the negative effects on the body’s hormones; In many cases, insulin resistance is present, facilitating the easy intake of more energy than necessary, and therefore creating a dependence on food.

Ways to avoid fat gain

Firstly, it is necessary to increase the caloric consumption between 15 and 20% of the total energy expenditure, allowing the body, the capacity of regeneration of muscle fibers. Although the accumulation of fat in this stage is irremediable, the adequate adjustment of macronutrient consumption will help to minimize the lipid gain to a greater extent.

This means that there should be no fear of eating what is necessary throughout the day, however, if you have to take into account the origin of these foods, and opt for nutritious foods.

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Testo SS Boost Ingredients

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No Force XL Ingredients

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