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session, the session ...

session is ... preparations are in full swing-the last few days I'm stuck for good in the intricate meanders of logic (worst enemy I wish), so that time and the writing is less. Which does not mean that there is no time for training-the time and energy must always be. I do not belong to the people who have to spend in the books all day from morning to night-rather like to alternate with periods of learning something at me a little, relax, relaxes, refreshes the mind after such a break-I have a more receptive mind and then everything I'm doing better. So I do not interfere with training in science-on the contrary make it more effective.

I'm currently in the fourth week training plan which I placed on the blog-yet only one and change my plan. It should be about every 4-6 weeks to change a bit plans to keep ciąły progres-not wait until your muscles get used to that and put in place the effort and will in place. Weight jumped to 53kg-unfortunately, as I do not have access to analyzes the importance of body composition (as percentage of water, fat and muscle) hard for me to say whether this is the increase muscle mass or maybe the water we stopped in muscle creatine.

suplementacyje cycles go in the best-in fact it has already finished the fiber Nordu Pharma is a pity, because the good work. Cla and chrome still has a little bit, everything else too. He finished as this is my afterburner przedtreningowy Animal-Shock Therapy frankly disappointed in him tremendously. Animal is the infamous, iconic American company even kidding supplements for bodybuilders and fitnessek-have on offer a few hits-products that are among the most popular supplements in the history of the sport. After such a reputable company could be expected but a cool product-Shock has been no such (action rather weak, so-called "pump" almost imperceptible and even the taste left much to be desired. In the end only in the last week when I took up 3! Scoops just felt Shock specific kick to your workout. Finite
Shock replaced BSN NO-Explode, and is much, much better.

Diet osttanio slightly seedy-Wedel crept up a marshmallow and feeding the worst terrorist of the worst-just not on it already so strong as it is on the shelf itself and cries out "eat me, eat me!"
I had pangs of conscience, of course, at that time I could eat something wholesome like cottage cheese but sometimes you have to let go a bit to return to the habits of the new forces and new motivation ... What do you wish you and ...

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sauna-relax your body, relax the soul ...



I was recently at the sauna ... Only now in January it opened after renovation the club and to be honest I could not wait to sauna moves:) In addition, and perhaps most important advantage is that the sauna is to pass my free-with no restrictions. Super-I could enjoy the benefits of the sauna sessions without further depletion of the budget. Sauna at my gym is a Finnish-salt, ie, such panels are mounted, salt lamps, which apparently increase the health benefits of visits to the sauna because jestjakiś sepcjalny microclimate of salt and it works preferably mn.na inhalation but what's not to say above all it looks great. There are three such panels, one green, one yellow and one I do not remember which-except red. They argue poswietlone and very aesthetic experience-and as yet have a beneficial effect on health is better:)
not know about you-but I go to the sauna in the towel-do not know why virtually wszyscu łażący to go in the sauna-bathing suits are is unhealthy! Pot instead freely evaporate or soak in a towel is the place where there is a great breeding ground for bacteria, which at this temperature very quickly begin to live ... This results in unpleasant for women infections intimate, you can have problems with some disorders of the skin ... Wrap up tightly in a towel and just. Total nudity in saunei not support-according to me it's inflection pĂlya! Not everyone wishes to see such views and this must be respected-what else someone hires an exclusive sauna-then let them even enter it in the coat and thick socks: D But if we have contact with other people but you have to match.

advantage of the use of the sauna is plenty:
-activates the cardiovascular system
-stimulates the heart
-positive effect on metabolism
-rid a good dose of calories
-accustomed us to the change in temperature - the body hardens
-eliminates the so-called. "Rheumatism" and helps in rheumatic diseases
-cleanses and rejuvenates your skin relaxes mentally
-
-has a significant influence on the immune system and systemic process

-body thermoregulatory sweating excretes damaging toxins and metabolites from the body is recommended
- primarily through the prevention, as regular treatments boost the immune system, increasing resistance to infection. Apparently
also helps fight cellulite.

and contraindications are use of the sauna to keep in mind:
-cardiovascular
-acute infections (bronchitis, influenza)
-hyperthyroidism
-varicose-pregnancy

-fresh wounds of post-traumatic
-infectious diseases and cancer
-epilepsy
-menstruation
-lesion

I like to visit in the sauna, especially for the almost spiritual dimension of this experience. Not for nothing says that the sauna bath is not only the body but also a solace for the soul. I can see behind itself, that really helps to calm down, zrelaxować, de-stress-and in ways completely opposite than an aggressive, tough workout in which you want to unload. rewelacyje place to think, make refleksjii, a moment to stop and reflect on an issue ... The decor of this place is unique-it is known that various saunas different design feature chararterystyczną but it is clear wood, horizontally stacked benches, oozing gentle and warm light and discreet silence that should be there. Heat gives us a feeling of bliss, lazy ...

Unfortunately, when last I was in the sauna was a place-live-3 dyskusjii women gossiping on all issues so fiercely that it was hard to focus, calm down ...
Zdenerowało I was a little-nei understand how you can just talk in the sauna, even after all there hard to say at approximately 100stopni, when even the air drawn into the nose burns ... And from a purely spiritual experience was the thread: (

At the end of glad kika \\ considered as the use of the sauna:
-Sauna is not only wash the body, but above all peace, silence and meditation.
-Do not go into the sauna after a hearty meal .
-first shower and carefully wipe the skin.
-Sitting on the platform, use your towel.
-Sauna should be heated to around 1980 to 1990 0C
-Take three consecutive sessions - every 8 - 15 minutes.
-After each screening, cool the body such as walking in the cool air or taking a cold shower and odpoczij few minutes
-Alcohol and sauna do not go hand in hand,
-not recommended to leave the sauna after a sudden dip, giving time to calm down ogranizmu (dressing to take place when the sweating is over),
-In case of cardiovascular ailments, drug-abuse, changes in pressure, you should consult your doctor - please refer to the contraindications to the use of the sauna,
-Use of the sauna 1-2 times a week.
-It is recommended to drink plenty of mineral water and juices before and after their stay in the sauna.
Remember - do not strictly adhere to the designated periods of stay in the sauna, but give your body what a well-tolerated at any given moment

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Diet and healthy eating during the whole day stay at the university



In the life of each student's time is coming weekend skiing weekend which means the most to spend even 12 hours the uczelni.Nie no way we ate decent, wholesome meals. Students of the daily also affected by this problem, although I feel that much less, however, because the spacing classes are larger and often manage to jump into the house for dinner or even a place where you can eat something decent in terms of dietary.
Well, it's the weekend, where I have classes-very overloaded because on Saturday I spent at the university such as the time from 11:20 to 20:25 with only one longer break for 1.5 hours and so it just pięciominutówki. In the cafeteria, snack bar, shop at the college can buy a whole lot of junk food: casseroles eaten by students in large numbers, hot dogs, various types of cakes (fondant, napoleons), candy bars, chocolate, etc. .. And what is interesting instead, people use them to make something wholesome prefer to buy it all at heavily inflated prices. Another option (also popular) is a walking tour or a car to a nearby gallery, and there ate at KFC, Pizza Hut and the like fast food. The person that brings her food arouses curiosity. Being consistent

I had no choice but to eat something decent in school. I wrapped myself in a special box on the set of all-day supplements, and I took a regular basis. I took more porcjii amino acids (the four blue and three greatest-hard to swallow) hard because at regular intervals to take the right amount of protein so although complement of free amino acids pool of blood, to protect your muscles and give them some fuel, I took the chrome and bio CLA (it probably does not have to explain to anyone that they are:), to take together with the main meal, I took HMB (the two white), to have something that is protecting against antykatablicznego disassemble muscle due to lack of adequate food at the right time, and fiber and capsule with unsaturated fatty acids (these three bright and a yellow). Do not say, because in a strange way people looked when I took the box and pulled out some ashes: D especially interesting when it looked like when I took the amino acids we gave media lecturer at the sheets on the microeconomics exam and I've just swallowed four big, blue tablets: D
ate cottage cheese even the whole a decent lunch-chicken with Chinese vegetables przyrządzoengo and buckwheat are taken in a vacuum container. This is only aroused a sensation-not understand why just because someone wants to eat healthy stuff and not be finished, processed grub raise such controversy? when we were sitting with my man (who actually prepared the lunch break in between his classes and brought to college:) eating great digestible protein and complex carbohydrates (ie, the Chinese chicken with buckwheat gryczną:) it was not a man who is not going obejrzałby is ... This Stupid!
confess sins with no impact to eat buns and rolls on Saturday pizzowej today-but considering that it was a whole busy day without adequate food can be forgiven. Unfortunately I could not get out at the gym (Usually at weekends as I have a school long enough to break I'm going to the gym) makes me terribly sad, but looking at it from another site, after two days of full Refilling on Monday, should go with the perfect wypoczętymi muscles.

Girls, if you are striving day in spite of everything, try to not forget about healthy eating and suplementacjii-very important for the effects kuracjii a continuous supply of the active-subtancjii body so we can not take anything, "and as I recall ..." Regularity and consistency above all. And so help us God:)

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cardio-time for a rethink ...

Yesterday day break from weight training and aerobic 3ominut so I did and then to the sauna. Cardio came out very nice-it's not what strength training but also quite good-I like that I take the phone-I play a favorite energrtyzującą or reflective-time depending on the mood-music and giving a full choice of my records I beat rhythms on the machines : p I like the cross trainer-I like the range of motion offered orbitrek-especially on platforms that make it possible to move up and down as when climbing stairs. training on a real orbitreku fun-involves a lot more muscles than the treadmill-using these handles for gripping and moving them, we are committed also to a certain extent, muscle chest and arms. Well, what is very important movement is in the air orbitreku-thereby relieving the joints (knees to my help!) And eliminates the adverse shocks. I've always had ambitions
to befriend a treadmill-somehow it seems more majestic, serious and continuous uninterrupted run of 30 minutes is a challenge and an opportunity to overcome their weaknesses and crossing their borders. However, I am not amused races-it's not hard an accident on it (long, long time yet the very beginning of my adventure with the gym I was running on a treadmill intervals and during rapid cycle I wanted to change the song on the player, foolishly I put my leg on the fixed part of the race i. .. flew at her. moving quickly treadmill belt I still managed to rip the skin from the knees before they threw me out of myself definitely. In memory of this adventure left me with scars still on his knees: D Besides, even if recently I tried again to get used to a treadmill-just do not give advice-foot-ache and can not be! I've been!
The pedal-boats of all kinds, also do not like-whether horizontal or vertical does not appeal to me at all. During rapid and intense driving one can wipe this and that, which is really not very pleasant. Unfortunately, the most comfortable saddle ever owned and just after a while sore bum makes odechciewa to continue training. Bury also
steppers-możei pupęi good work on the whole leg but excessive use of his knee resulting in congestion and it is not pleasant, and things are limited!

While cardio is worth paying attention to the pulse. It should not be because you burn too high nor too low, muscles, fat burning because it will be too slow and inefficient. is whether this pattern: 220-age and 60-70% of the result obtained from this subtraction is our heartbeat MAXimum. And let's keep it up!

when I listen to your favorite music aerobic and think-I am already so that this type of exercise puts me in a reflective mood and promotes the different reflections. Well just thought, well-landed during aerobic stress and anger (of course within the appropriate heart rate;) are other benefits ... What
and you wish!

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Exercise time to start my article-summary

put all version of the article written by me Fri "Classes start time" which I wrote specifically for our program Shapely OdNowa-abbreviated version can be found at http://www.zgrabnaodnowa.pl/ and here for those interested in a whole extension of the article:

The advantages of physical activity does not need to convince anybody. Movement is indispensable if we take the fight against unnecessary pounds or just want to make some healthy habits in your life. Unfortunately, in today's world, many people forget that service is invaluable role in shaping the dream-woman figure undergo katorżniczym diets, which wreak havoc in the body lean calories, there are those who are counting on the fact that they will achieve your dream look only using supplements and slimming preparations to the body. Meanwhile, the key to success in the way of the desired figure is to understand that in order to achieve this need to work together three elements: movement, diet and supplementation. If you do not see to any of these three elements is certainly not achieve such successes that we could achieve if everything combines perfectly in harmony with each other. It should realize that not odchudzimy the long-term diet alone, certainly not what I expect miracles after treatment only supplements and cosmetics, the same sport will not achieve satisfactory results if it does not permanently change their eating habits.
Today I would like very hot to persuade you all to practice a sport. This will bring benefits both to those of you who are dreaming about how to lose weight and those who just want something to improve yourself, to maintain the slim figure, or start doing something for themselves. Variety forms of sport is so much that every successful woman there is something for everyone. Types of activities you can choose depending on your preferences, physical condition, stage and how to make. Different types of traffic can help us to model those parts of our body that we want in the way you will plan. Certainly this possibility is very important when you are fighting for your dream figure, and we have a clear vision of how we look. Thus, if we want to improve legs and ass, firming the body, giving it the appropriate ratio, increasing the efficiency of the organism, przebiegnięciu marathon or whether they are still other goals appropriately selected traffic type will help us achieve them.
If until now your adventure sport confined to cast a look at the struggles on TV or in the podbiegnięcia to fleeing the bus we just do not be discouraged! Sport can grow each and can start to do it at virtually any stage of life, even before the movement of not having anything in common. I've always been quite asportowym-type in high school even went to physical education classes, bringing year-long sick leave. He never needed a motion-since I can remember I was slim and graceful girl, sometimes even too much, so I thought that sport for anything I do not need it. A year after high school I started my adventure with workouts at the gym and bodyfitness. Now I'm living in this sport: constantly improve my knowledge on this subject, no longer imagine life without training, I have to stick to your diet and provide suitable conditions for the body to regenerate and make progress. Sport has become a way of improving and giving shape slim silhouette. It is not too late to achieve something in the fitness arena silhouette. Just like you and it's not too late to start doing something for themselves. Nave
I do not want to listen to translations, that someone has no time for sport. I do not believe in it and never believe. This is the same excuse as any other. Every woman will want to soon be able to set aside some time for myself to move. If, like most of society does not suffer too much free time must be able to make the right choices in planning the time: perhaps less time spend watching TV, you may give up one of the series and this time will be devoted to exercise. Really not so hard to make available the first 3 days a week for training (about 1-1.5 h, in the case of intensive cardio exercise about 30-45 minutes.)
Since January we start the new year so you are always accompanied by provisions for the coming period and probably many of you decided to lose weight or improve the appearance of your body start to practice. Do not wait until the spring-deposition of the later is not a solution. How much longer deposition time to achieve its objectives constantly translating their start date! Starting now until spring poprawicie look much your body which will further motivate you to continue training in the summer. I will improve your mood in a bikini. Putting it in the spring and so probably come to the conclusion that this year the so-called "beach profiles," already have attained, so the wait for the autumn. I have not decided to begin a week from next Monday, etc. "We are today, possibly tomorrow. First you need to consider what form of traffic will be for each one of you good. It should answer several questions: whether practiced longer once a sport that I particularly liked? What about my physical fitness: if I stretched, I have flexible joints and a large range of motion, if I have good health? is there a sport that I particularly like and I always wanted to try to train? or prefer a form of motion team or individual will work on your own success, or the more it motivates me practicing with other people or individual work? And finally I want to achieve? What is my goal that I wanted to start a foundation to move. When you analyze the answers to the above questions will receive an outline of their preferences. Now it remains only to decide on a specific form of activity. Should help you in this chart prepared by me:

-available-here www.zgrabnaodnowa.pl did not want to paste: (-

worth noting that you can not be too precise to classify the different types of fitness classes to to help us solve problems. This is mainly because, in principle at a fitness club is a different type of classes-classes may be named differently so it's worth asking what the clubs are in their tender types of activities, what they are and what influence the shaping of the silhouette. The table includes only the most common types of fitness classes. The typical account of the most common reasons why women begin to practice, and commonly used types of sporting activity. Remember that no sport is not bad.
I think that answering the questions raised by me and supporting the information contained in the table did you have to decide what form the movement would be most appropriate for you. I will try to turn closer to you various forms of movement. And if it's something wybrałyście now just need to put it into practice. I encourage you to look for for yourself fitness club, gym, space for running, swimming pool where you can swim. Pick up there and watch this place: with all you have to like them-that is where the battle is to achieve its set objectives, you will spend your time. Of course you can also practice at home-worth in this case, to prepare a place for themselves. I would love to stay here and fully impartial objective: I can not, however, not to mention that in my humble think there is no better place to take all the challenges than a fitness club with gym and cardio training machines. The advantages of this location and strength training will try to convince you next time. Meanwhile, I hope that you already have a firm resolve to start classes-an investment that will surely ask: nice figure, health, feel better.
So ... time to start training.

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week:

Well-started the next week, and are further challenges to meet ... Last week was very positive-training was made a very fine, decent diet (increasing number of products have never liked ateraz bravely eat for my mięśniorków:) supplementation perfect-all buttoned up the last button and held without any charges. To sum up the week: * Monday-
shoulders and triceps. Barca set to the beginning of the week because they are the party of priority: here I have much to do and catch up the rest. Training was decent. I only had a problem with wznosami unfortunate side because my elbow is not something you want to go up over the barge: (In the end, resigned to the abandoned dumbbells and moved to the machine. There at least the movement is perfect.
* Tuesday-back. Deadlifts perfectly-acceptable-weight got out of 45kg for 12 reps. I was appreciated and praised by one of the "old hands". Training hard and very long but very positive.
* Wednesday. Sores on her back and rear shoulder aktonach very large. Were to be cardio but because of fatigue and body soreness harassing ordered a full recovery, and day break (and I admit that it had an impact on the sores on the legs of my beloved p)
* Thursday-chest and biceps. Finally! My favorite workout:) I waited for him since Monday. It was okay-new set of exercises-no squeezing my beloved flat rods and other hiciorów that give the most pleasure-but what you give your muscles a new experience and thus an opportunity for growth.
* Friday-legs. Extensive training. Initially, I wanted to resign from the zwgledu wykroków harassing me on the knee again, but in the end I did-but without the craziness. Increased the number of repeats anywhere up to 20-feet I will not do a typical mass. My feet are growing like crazy-just the moment a decent workout on the weights and sound repetitions and muscle mass comes quickly. In comparison still too thin to up-legs are too big. I need to improve the ratio-przymasować podrzeźbić something up and your legs and keep them in such a state in which they are. Only calves have pokatować-long muscles hard to carve nicely (
In a series of calf inadvertently exposed the knee again. It hurt the evening.
* Saturday-cardio workout. First, my stomach was beaten workout led by one of the coaches-Patrick's. I reached the amazing. Unfortunately, most aerobic was busy: \\ while the treadmill but połaziłam knee bothered so I moved levels on the bike, which I do not like. Just hurt my bum from sitting on it and was not crazy-very quietly and gently. Also, due to the knee!
* Sunday-break and full recovery before Monday. Sores on his stomach which had never had-nor rise, nor laugh ... This sensational workout brzuchowy.

supplementation:
I feel fine. I feel that Bio-fiber I still accelerated metabolism,
the effects of CLA and chromium have to wait, Animal shock pump, still gives a good workout, although the longer ends slowly, hmb operate seamlessly and amino acids: p acting anti-catabolic and complementary pool of free amino acids in the blood. Creatine great-still makes me want to drink and still wants me to pee, the muscles naciągnęły already water-in biceps came thanks to 0.5 cm.

weight evenly on Saturday showed 52kg-expecting a little more (after water, strained through creatine), but this is only the 1st week of the cycle. I wonder how many will go down like water ...
It is still too skinny-especially the mountain!

balance done-now to work!

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No Pain No Gain

Today Saturday already so basically all I had to do this week was done. The day before my favorite workout chest and biceps and legs yesterday. Today or tomorrow (or maybe even today and tomorrow) just go in August for a cardio workout but it's also not crazy as that again odezwało my knee: (Already added yesterday by doing calf climbing on the machine picked up something so stupid the whole burden First one leg and this leg I slipped a little from the landing and shot me even more in his knee. Today, a lot of soreness, and every now and then something in my knee-gush you will need to go with a doctor, not no trifling with such things. In general, we do not trifle with his health and expose himself to disability in the future, now it's just smaller or larger in injury-time could become a considerable obstacle in sports.
gonna go to yoga or a stretching-in the end with my pass so I can walk to all types of activities, więcwarto would try.

Today

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day-break time for the aggregation of profit and loss)

day break from training-took it with a huge heavy heart as I do not like days without training.The but it must be-you need to ensure adequate recovery. My strength training is written out for 4 days a week-plan in one or two days even throw in some cardio workout but today I gave up racjii considerable soreness and general fatigue of the body. Monday's training shoulders and triceps was quite correct-but without the fireworks. Anyway, I never liked the workouts on the shoulders, and unfortunately this is my weakest point-the new training exercises do not have to give the most fun or extrusion of the cage and behind the neck, so training was simply counted correctly. Yesterday for this revelation is so much a series of squares, ęczacy training and today a lot of back-zakwasymięsni is definitely a reason to rejoice:) I'm glad that my previous training strictly strength yielded results in the form of greatly increased strength.
enjoys nothing like the compliments and recognition in the eyes of someone-who knows this ... Recently heard a lot of them man-hours, which I value highly, experienced and senior-a really great knowledge and outcomes, said that "I was a tough competitor," and referred to the deadlift. He was impressed as I mentioned to him that the strength I got up to 60kg-by about 10 more than my weight. After such words get wings ...

Diet
Model Monday, yesterday I ate too little during the day but although post-workout meal before and was as it should. Today, all right-even a taste of my cottage cheese so much that I eat it without forcing the bigger and it's very good news because it has a lot of protein. Even I got to brown rice, which is not hated, buckwheat and other product-sacrifice must be:) Monday I drank lots of water and a normal non-carbonated (which I've never been able to drink!)-IN is definitely a plus, unfortunately, because I usually drink enough. The main culprit of my constant drinking is creatine which now will pull water into the muscle.

supplementation
take things by rozpiski just as it should. The effects of CLA, chromium will have to wait patiently. The effects of creatine are-still makes me want to drink and still go to pee: D-Force also went well.

At the end I could not fail to mention one thing-yesterday evening after returning from the gym with my man watched the cult film about bodybuilding, "Pumping Iron." I recommend everyone who wanted to understand the idea of \u200b\u200bthis sport is so much Girls have a problem zezrozumieniem their guys walking to the gym. I once also had ... The film is simply brilliant-belongs to the genre of sports-playing in the documents themselves, the world of bodybuilding-star Arnold Schwarzenegger, Franco Columbu my favorite, Mike Katz, Lou Ferrigno, Joe Weider, yes, yes-this from a known unless every six aerobicznej Weider. The film is essentially preparation for the most prestigious contest Mr.Olympia. Really explains the idea of \u200b\u200bthe sport, the bottom of the deeper-no just amazing. A must have!

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New Challenges


My kit for a special task:) Some people suffer

forcing myself to exercise aa I suffer no longer practicing-can not wait for the evening workout. 20:00 still plenty of time but what you do-you have to wait. Most people who know me will certainly be very surprised by my sudden fascynacjii sport-and it is this so hard and rare. I was always in total asportowym-type in high school even went to class wfu-always brought relief for the whole year from the doctor, whom I told miracles What is happening to me and why I can not walk on the wf-in kondekwecjii went after all possible trials, and specialists in order to determine the causes of my pain but was receiving an exemption-that would not risk. I lived pretty good to me completely without activity-was once not complained of their weight and figure-always been rather slim, slim, without a tendency to gain weight but with a very fast metabolism,. I was not in the habit of denying myself of sweets and salty snacks, and somehow I did not see it because of problems with his weight. And then-something immediately after graduating from high school, like a bolt from the sky fell on my fascination with movement and active life style. Although I admit that for the first time I went to the gym without conviction and discouraged. I went there with his Beloved, who had long since trained myself: I could never understand why they take all the supplements, why is such a freak it with a stopwatch in hand and on our first dating at one point pulled out a handful of pills in a plastic package and said that he must take Animal M-Stack and then immediately ate it with chicken rice and corn from the vacuum container. I was going to the gym, try-anything-to try to understand what drove so far me crazy: I did not like this and now. However, already after the first time I started it all sink together. when you already bought all the necessary things: a bag for training, clothing, etc. translated into the first period to go on forever. I would have expected that eventually gives up. And it still hurts my head, and it came home late, and that I am a cold ... In the end, however, became irrevocably when cornered i. .. had to go. I did not see this is not a bit-even could not remember when was the last move, my muscles and joints were EXISTING and unused. I felt ashamed to go there and zbłaźnić. Well, we went ... My first gym was very nice-nice up there, practicing. The coach has done with me all the first training session and a few more, of course repeating ad nauseam that there do not want muscles, etc., that nei I want to do it on the heavy-duty ... How much was still to understand me. Instructor training circumferential overtook me and the next day I felt that I was alive-greeted me such soreness that I found hard to move and perform basic operations-it just made me realize that he is with me 19letnia bad-girl should, however, prawniejsza. Undertook the challenge! For some time I continued training circuit 3 times a week while improving your fitness and endurance racing 30minutowymi on the treadmill. In the end succumbed to my private maniac:) and started to walk around 6 times a week. After obtaining the basis obwodówką started doing split training-ground each batch separately. Then I swallowed a bug, probably the most-I began to vary tremendously: I enjoyed more and more weight, and any progress zabirałam for getting more specific exercises: bench press per frame on a flat slope, which is specific sit-ups, etc. In the end we changed to the better-equipped gym and I came there as a girl already having an idea of \u200b\u200bwhat it's all about. Otherwise have looked-body changed and just slim silhouette takes on interesting shapes. Skinny feet so far has started to gain muscle mass, no longer afraid of muscle-now they really wanted.
began the real first decent training and supplements, and diet adherence. It began an estimate-in fact it is probably the only girl in the gym, which guys say hi and talks to. But no other trains so already-trained at 3 different gyms and each girl continues to jerking the barbell on a flat, kidding deadlift, barbell bicep, or the prayer book arouses curiosity and awe. So it all began-and I started just as someone who was associated with sport in the last order. With a zero condition, with zero efficiency and horrible zakwasami after each workout.

Today I know that we should not give up-there is perhaps no greater victory than defeat himself, transcend the boundaries which and we put ourselves in front of us that wants to put our body. Tonight we will go to the favorite place in the training-again favorite to defeat itself.

But that was not so colorful New Year's resolutions are, finally
-observe 100% of the diet-eat as much protein as you need and an ounce less, drink more (which had to pull the creatine into the muscle) and stop fry absolutely forbidden things: sweets , chips, etc. ..
-start doing a program on ABS-abdominal muscles to wakacjii grid has to be.
-work on the hurry-up ratio in relation to the legs-especially shoulders!
-regular basis to measure, take pictures-watch the progress (and God defend me against fluctuating!)
-work on the lower legs for the long-ehh-hard muscles something to do with them!

That's it! See Ya

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time to start the New Year in full swing starting

all contributed to the beginning of the year quite well:

on Thursday, I managed to finish 4tygodnie ongoing training plan to increase muscle strength which is already on Monday I can safely go with the new plan. Today I received my
new training schedule arranged for me by eminent expert, my friend having them compete in the bodybuilding competitions.
Before the New Year also came from the allegro odżyweczki: amino full day of Universal and creatine monohydrate from HiTec.
Yesterday it came to the Ambassadors program package OdNowa shapely and her stock of Bio CLA, chromium and fiber.
Super:) I am well equipped to start the New Year and I admit that the provisions are very ambitious plans ai.

Unfortunately, the last time at the gym I was in the New Year's Eve (Thursday) morning, because until now it is closed for New Year's break. Disturbs me energy and I do not know whether to stand tomorrow. I would love to start longer cycle for new supplements-especially'm curious how my body responds to creatine. I also found that CLA sensational works in conjunction with creatine is. I hope that the cycle of mass which start from tomorrow will bring great results-the strength of which just turned up I did not expect such effects: most pleased me probably result in a blind over-60kg and 45kg bench press on the shoulders, which went so far I am very weak . Now all the results and moved napeweno is useful when a new trenigu.

This is the practice with which I am going to Tomorrow: Day
And Shoulders + Triceps:
- lifting the chin bar on the gate 12,12,8,8
- standing dumbbell lateral wznosy 15,15,15
- dumbbell bench press ahead on a slightly inclined bench 10,10,10
- lifting weights in front of him with both hands grip hammer 15.15
Triceps:
- straightening the elbows on the gate podchwytem 15,12,12
- squeezing in a narrow grip barbell 10,8,8
- straightening the elbows on the gate in the distance nadchwytem 15, 15.15
- straightening the forearm with a rope on the gate 12,8,12
back
Day II:
-deadlift 12,8,8
- straightening the torso on the bench 2x20-25 Roman
- Attracting stick to the chin in a wide grip 15,12,8,8-15
- attracting rod podchwytem 10,8-15
- attracting the hip hantelki
8,8,8 - wiosłownie on the machine nadchwytem
15,15,12 - pull the rope at the gateway to the chest 12,8,8-15

Day III chest and biceps:
- dumbbell bench press on a bench, head up (the smallest slant) 15,12,8,8,8
- rozpiętki on the gate 15,15,15
- extrusion machine 10,8,8
- rozpiętki the butterfly
15.15 Biceps:
- bending elbows with a rope on the gate 15,15,12
- bending elbows on the prayer book with barbells broken 10,8,6-15
- podchwytem bending elbows on the gate (wider than shoulder) 10,8,8-15

Day IV feet
- step out alternate
12.12 - straightening the leg while sitting on the machine 10.15 0.8-20
- squat on a machine
8,8,8 - leg curls on a machine 10,15,8-20
- adductor 12,10,8-15
- adductor 12,10,8-15
- climb the fingers on Lyde 20,15,15,10,10-20

belly for training and III:
- alternating slow abdominal circuit with dynamic circuits lying on the bench will 10,15,10,15,10,15

happen! I'll stick with

my supplementation at this time:

1st) for 30 minutes before breakfast-3g creatine monohydrate
second) after breakfast amino-day-5g
third) to the second meal-complex with horsetail witamonowy polnym 1 tablet
4) for 30 minutes before śniadanieb Pharma Nord Bio Fiber 4 tablets.
5) during the main meal-Pharma Nord Bio CLA and 4 capsules Chromium Bio-Pharma Nord 1 tablet
6) after the main meal-unsaturated fatty acids 1 capsule
7) for 30 minutes before a workout-afterburner przedtreningowy the boozer NO2 Shock Therapy Animal
8) before the training-HMB 2 tablets
9) after training-3g of creatine monohydrate and HMB 2 tablets
10th) before the snem-Aminokwasy całodzienne-5g

From morning Jedziemy!