In the civilized world bodybuilding long been used as a universal instrument for the maintenance of health. However, in our country it is surrounded by lots of absurd legends which are baseless fabrications far from sports people. Above all, this sport surrounded by time-servers and profane, bringing in his confusion and confusing people. Bodybuilding help, fat – to lose weight, the weak – to become strong, and women may be the way to finding a beautiful, trim figure, and perform all these people will be the same exercise -. that is the universality of bodybuilding Generalmaximum speed is about 1.5 kg per month. In this figure can be expected to beginners in the first few months of training, observing all the rules of a successful set of muscles. Limiting the growth of muscles shrink up to about 5 kg per year or less. To accelerate muscle growth are, competent training, plenty of rest and, if necessary, anabolic steroids, but about it later. The average person without the use of a variety of specific drugs capable of exercising to increase more than 15 kg of muscle. This may take 3-5 years, then the potential of the body is exhausted. Further growth will be possible only with the use of anabolic steroids. If you have excess body fat is a sport do not need to diet. Safe eviction fat should not exceed 1 kg a month, or to begin a health problem. The opinion that the fat can “make” muscles incorrectly. Gym achieve complete muscle development can only be exercising in the gym, which has all the necessary equipment. Work at home with primitive equipment – it’s about how to repair the car in the garage, not in the modern service station. Of course, this is better than no exercise, but if you put in front of a big goal, need appropriate training conditions. Certainly not in every town (village) has all the necessary equipment, but the bar with a set of pancakes should be everywhere. For a complete workout you need to Primobol (methenolone enanthate) have the minimum rounds: Rod with a full set of pancakes, various weights (light, medium, heavy), horizontal and inclined bench, rack, beam, bars, chair presses sitting on exercise equipment as possible. And most importantly – the enthusiasm and desire. Without wishing motivation and all light becomes heavy. Basic exercises Members need only basic comprehensive circuits, regardless of their physical form or size. You must resist the urge to train primary isolated body parts or test advanced training schemes. The best program for a beginner is about 8-10 exercises using the exercise, which is introduced into the game the main muscle groups, that is, upper arms, shoulders, chest, back and legs. Smaller groups such as the neck, arms and even legs, worked out at the beginning is enough to include the work in these basic movements. Only later, when you become more advanced, you’ll need to load specialized muscle groups. The circuit training beginners should never take more than an hour to complete. If it takes longer, then you or do too much, or you rest too long between exercises or approaches. More reasonable and appropriate to move from one exercise to another without long pauses, instead of making long breaks and allow your muscles to cool. At this stage more important to avoid injury and get the circulation work harder. Do not forget about the workout – you need to spend a few minutes on the slopes, stretching (stretching exercises) and the implementation of various free exercise or morning exercise type movements for the sake of preparation for the tougher exercises that constitute the core of your training. Time and running the best time exercise for most people around two hours after their lunch meal portions, which means that for most of us the beginning of a workout for about 6 or 7 o’clock in the evening. Replacement workers or those who have to work or study in other clocks can get out on their own schemes by the experiment by tracing where they feel more fresh and energetic. If you were really a sedentary lifestyle, try for a week or two to walk at a rapid pace for 15-30 minutes a day every day. Step pace should increase gradually and reach the end of these two weeks to 140-150 steps per minute – which is almost run. After that 1-2 weeks, go for a light jog, starting with 100 meters and each session extending the distance for another 100 meters; If this proves difficult, doing your jogging every other day, but systematically. Of course, this is not enough to develop your cardiovascular and respiratory system, but we have tried to make you at least with respect to ready for classes with weights. Walking and jogging “rastormoshat” and you begin the process of preparing the body for more intense loads -. Training with weights Meals You will immediately have to start, as well as a lot and sleep soundly. Be sure to include in your diet curd 100-200 grams (low-fat, diet), milk (low-fat) 1 liter. Increase the consumption of poultry, fish, vegetables and fruits. But your main source of energy – it is cereals. Go on cereals (rice, buckwheat, millet, oats, semolina) and side dishes to meat dishes (pasta, potatoes, rice, buckwheat, etc.). Eat often (five to six times a day) and preferably at the same time (if possible). Before training for 1-1.5 hours hearty meal after a workout immediately 0.5-1 liter of milk. An hour after the workout the same hearty meal. Try to start your day with a glass or two of milk. We got up, immediately drink milk, then washing, various business and Breakfast. Breakfast should be powerful. The rest of the meals evenly spaced throughout the day. Here in general and everything about nutrition. You may ask, what about the protein supplements and all of whom you have heard so much? While for you it’s a waste of money. You will be able to grow and natural foods to a certain point, and then will need nutritional supplements. The harmonious development.