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The Best Fitness Magazine

ABS FOR EVERYONE

Swimming or Running Which is the best?

Gym Routines

Cardio to loss fat!

For a nice body

Lets prepare for summer


Diet (Investigative) Javier Elizandro Borboa Padilla Nowadays we have a lot of health problems, especially on diets because we don’t know how to eat and what we need to eat. We believe that we should eat less food in place of eating better food and in a correct proportion. Everybody wants to be fit and thin but the solution isn’t to stop eating, the solution we are looking for is a good diet and exercise for a healthy life. Fast food and a busy life have as a consequence a bad diet which produces fat people and a bad nutrition. They are diseases related with our eating habits like anemia, high blood pressure, beriberi and more. Nowadays people need to visit a nutritionist so they know what to eat for a healthy life.


There are different types of diets depending on what you want, this is a really good diet in case you want to eat healthy and eat tasty food. “This is a low-calorie diet based on The Biggest Loser pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole grains; and one "extra"), along with good old-fashioned exercise. Eat a diet based largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and you will lose weight, lower cholesterol, decrease blood pressure, and become stronger and more energized.�


Chest (How to)Javier Elizandro Borboa Padilla For a nice chest work out you’ll need a warm up first, you need to stretch chest area; you can use a bar if you want or for a complete warm up running for 15 minutes provides you a complete body warm up. Depending on the results you want, mass muscle volume or a ripped chest you’ll have to do different kind of exercise. For muscle volume you need to do a few repetitions with a lot of weight and more sets, for example on bench press, remember that you need to carry the weight you use without forcing your body, because with more weight the exercise won’t be realize properly and won’t be useful. A few repetitions with enough weight to carry shows to your body that you need more strength to carry weight so your muscle need to be strong enough to carry this weight so your muscle volume will grow, if you want faster results protein can be useful and show results in a shorter period of time. For beginners here is a routine for starting chest workout for muscle mass volume example:


Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3

Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3

Week Three - 145 pounds x 3/3/3/3/3/3/3/3/2/1

Week Four - 150 pounds x 3/3/3/3/3/3/3/2

Week Five - 155 pounds x 3/3/3/3/3/3/3

Week Six - 160 pounds x 3/3/3/3/3/3/3

Week Seven - 165 pounds x 3/3/3/3/3/3/3

Week Eight - 170 pounds x 3/3/3/3/3/3/1

In conclusion. For the 10 x 3 sets you: 1. Add 5 pounds every week. 2. Drop a set when you fail to reach 3 reps. 3. Stop the cycle when you down to one triple, or fewer reps. For a ripped chest you can use also bench press but inverting the repetitions and sets, do a few sets with a lot of repetitions and a few weights, for example: Do four sets of 15 repetitions to add definition to your chest, but you can work ripped chest area without using bench press and working out at home. Push ups can be very helpful for a ripped chest area doing 4 sets with 25 repetitions also provides a good routine for a ripped chest area.


Jared Leto’s routine for staying ripped (Profile) Javier Elizandro Borboa Padilla Some people look for muscular mass volume, but Jared Leto isn’t a fan of bulky. He prefers to keep ripped and lean and he keep in great shape because his number one rule is cardio, even during band tours. Jared mention that as you grow bigger muscles your heart make exerts more effort to pump blood and cause blood circulation, therefore your heart tires faster and your cardio endurance is shorter. For staying ripped Jared practice cycling, he rides approximately 10 miles to stay in shape. Consistent cardio is the first step to get abs, miles of cycling or other cardio exercises will burn the fat of the abdominal area and reveal the abdominal muscles. Also Jared Leto is a vegan; his diet helps him for staying ripped because he doesn’t consume food with a lot of fat on it and his consistent cardio cycling it’s all he needs for staying ripped. It’s important to remember that also diets affect on our body and we have to keep a balance diet to be healthy and have a great body. So if you want to have a ripped body like Jared Leto, now you know his secret, buy a bicycle or enter a gym near your house and start cycling.


“Healthy food review in Mexicali” (Restaurant review) Javier Elizandro Borboa Padilla Wrap

Express:

Wraps

have

grown

at

Mexicali, now they are 3 establishments from this wrap express but a lot of people copy this idea and establish more. This is a healthy product that a lot of people is starting to like, this new culture is growing because wraps are very healthy, they are prepare with natural and fresh ingredients with zero oil or fat. Also they have salads on their menu which are very tasty. Happy Salad: Salads from here are a full meal, fresh lettuce, pasta and a very tasty dressing; this salad are a little expensive and not very healthy for the dressings but very delicious there is also Mix Salad that is a less expensive. Subway: the sandwich that subway offer are little expensive because you can do a sandwich like that at home but this could be also a healthy food, they always offer you the nutritional table where you can see all the content of their products and make sure to follow your diet and choose a healthy subway. This are restaurant where we can eat healthy when we don’t have enough time to prepare something healthy at home, I highly recommend this healthy spots every time you feel hungry and be running out of time.


BEST QUALITY + BEST VALUE = GOLD STANDARD BEST QUALITY Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery.* Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

BEST VALUE Do the Math: Compare the Cost Per Serving to other protein powders and you'll realize the Gold Standard difference. It's easy to calculate. Just take the price of your protein product and divide it by the number of servings in the tub. That's how much protein you're getting for your dollar. Gold Standard 100% Whey provides ON's legendary quality with exceptional Cost Per Serving value.


GET THE PERFECT ABS! A RECENT SUCCESS

How to do it?

Getting a six pack is

Getting hard rock abs is truly a gold achievement, but

a difficult goal. Work

not everyone knows how to get it. The six-pack requires

constantly and you

lots of time and dedication; it’s the hardest part of the

will be able to show

body to define.

them in your next vacation.

“TO BE ABLE TO GET THE BEST ABS, THERE’S ONE MAGIC WORD: DIET.” A lot of people think that doing abdominals is enough to succeed, but they are wrong.

To look healthy and

strong you must eat and live in a healthy way. Stop eating in streets; it’s better to make your own low calories recipes. Cardio is also an important fact. Cardiovascular exercise is an important source of burning fat, the ideal routine is making one hour of it. It’s also important to know how to work out.

Get INFORMED! There are a lot of kinds of abdominals and each one defines a specific area of the six-pack. It’s highly recommended to look up for info in the Internet to learn [Click here to add a caption]

more about them and to avoid injuries.

By Rafael Juarez Torres complete sport. Others think that running is better. There are some important aspects to decide which is


Swimming or

Running

A lot of people defend that swimming is the most complete sport in the world. Others think

that running is much better. Running is also easier because There aspects

are

some

to

decide

important the runner doesn’t need a pool, which

is just some nice sport shoes.

better. Climate and temperature is a big In conclusion, there aren’t a lot of issue. Swimming in a pool with facts that make an important cold water contributes to burn difference between the two sports. fat. In running, having a hot and Maybe running is more practical humid

climate

makes

losing and has a few health issues that

weight faster, but you must highlight from swimming. Practice always

care

drinking

water

dehydration. have

proved

constantly the one you’re more comfortable

of

to

avoid with. Losing fat depends more on

Recent

studies the intensity of your training, not in

that

running the kind of sport you practice.

improves cardio health and old Feel free to try other disciplines people that run have less risk of like

tennis

or

soccer.

The

heart attacks than the foes that important thing is making exercise swim in a very constant way.

Article

to have a better and healthy life.

By Rafael Juarez Torres complete sport. Others think that


INSANITY! New way of losing fat GIVE IT A TRY!

The most complete circuit If you’re tired of starving diets and expensive gyms without having results, there’s a new solution in the market that can be done in your own house.

hardest cardio circuit in a DVD. Results are

“INSANITY, IT ISN’T SUPPOSED TO BE EASY, BUT IT WORKS!” The new Insanity routine by Shaun T, guarantee fat lose in only two months of training. Besides, it also helps your cardio and strength improvement in every area. It has one of the most complete circuits ever so, if you want to show off your abs and biceps this summer, this is the way.

look for it! You can find the new Insanity routine in every DVD selling store. With the help of professional instructor Shaun T you will be able to have results in a quickly way. It would be a decision you will never regret. Also look for the hip hops abs routine to give a little of rhythm to your training.

Book, movie or product review

INSANITY is the

By Rafael Juarez Torres complete sport. Others think that running is better. There are some

guarantee or you can have your money back. Why not trying?


Mexico and obesity Mexico in obesity Mexico is one of the countries at the top of obesity in adults and children; in the country have 1.2 millions of overweight people. This disease it is the increase of fat in the body and symptoms of high blood pressure also can affect psychology to the person. Mexico governments doesn't care what children eat in school they eat unhealthy food like junk food because it's very cheap. The family and the government of Mexico have to worry about the alimentation of the children. The obesity is considered as two problems physical and psychological. In the first case obesity may be unfavorable for the person because can generate fatigue, hearth problems like hypertension or high blood pressure, this problems can cause a risk of a heart attack or kidney failure. Another problem is the diabetes that is the increase of sugar in the blood; this disease is caused to eat a lot of carbohydrates without of control. In conclusion Mexico has a big problem and has to resolve quickly, people have to change their mind like make exercise and a controlled diet. It is a long way but it would improve people life to be healthy. By: Roberto Aguirre News article


Why is doing exercise a wise decision? The carbohydrates that we eat are converted in glucose to obtain energy to realize the activities that we do during the day. If we do not use all the glucose produced it’s converted in to glycogen or fat. Doing exercise it’s a good way to improve our body; because the excess of glucose that is produced in our body it is used and not transformed into fat. This process is called metabolism when we are doing exercise the glucose transforms into energy in the muscles called ATP, when the glucose that we consumed is over the body use fat to improve this energy. The fat that is used to be transformed into glucose to make energy will have an effect in our body like losing weight, prevent diseases like diabetes, high pressure, heart attack; and have a better life with a good body. Exercise has a benefit in our health, shape and mind. We have to transform exercise into an habit to improve our life and to become a better person. People have to eat a lot of carbohydrates like bread, banana, beans, rice, nuts, flours, etc. or eat simple carbohydrates called sugars like chocolate, pasta, honey or in fruits. By: Roberto Aguirre Investigate


Drugs in sports Athletes nowadays are in trouble with substances called steroids, alcohol or marihuana. Athletes like Lance Armstrong, Mark McGwire, Adriano Leite Ribeiro, and Julio Cesar Chaves Jr. They use them to improve the performance or prejudice their career, but the athletes don’t care the sanctions that the institutions apply to them because these penalties are very cheap. Anabolics have consequences for everyone; people used this substance just to improve their athletic capacity. But they can cause a lot of diseases like liver tumors, acne, risk of heart disease, psychological disorders, etc. People that consume alcohol can have many problems like losing friends, losing jobs, separation of the family, etc. This type of substances has prejudice a lot of athletes this is a black spot for sports; every player has a risk of consume because they can receive any sanction or the dishonor in the field. Some cases the punishment it not severs because the athlete has to pay a raise of money. I think that no one has to use this drugs because in can cause you a lot of problems in the future, but all depends if they have values to become a better athlete and a better person. By: Roberto Aguirre Investigate


Tips to gain muscle Every man wants a shaped body but some of them don’t know how to get it or they do it but in bad ways and doesn't have good results but they are 4 tips that will be useful to get it. A diet to gain muscle you need to eat more divided into six meals. These meals must be about 3500 calories the average that a man consume is 2000 or 2500. Train with heavy weights but with fewer repetitions and divided into series, to increase the muscle size. Going to the gym every day it’s a bad idea because the muscle doesn’t have a rest and it will not grow, you have to rest well to allow the muscles to restore and develop. If you sleep more you will gain muscle mass because the body produce hormones when we sleep that help the body to recover and to increase the muscle mass. Train, eat well and sleep are the keys to increase our muscles and have a good mentality to be a healthy person. Today most of the people want to have a shaped body but they don’t know how to get it, these tips will help you to have a good body. By: Roberto Aguirre How to


NICE MEAL EVERY DAY OF THE WEEK! How to do it? The first part to make a better body is healthy food. A balanced diet integrated by fruits, vegetables, legumes, meat and principally drinking water all day. You should eat 8 times daily, but slightly so that it doesn’t shows your metabolism. Sometimes enough is to slow therefore we need to accelerate with a recommended add fiber in the diet. Old people will have to take in to account his cholesterol level, because they need to be carefully when are eating (some food are dangerous for its saturated fat).

ADVANTAGES IN FAMILY MEALS 1. 2. 3. 4. 5. 6. 7.

Set a regular time for family meals. Serve a variety of healthy foods and snacks. Give a good example by following a nutritious diet. Avoid food fights. Is more likely to eat fruits, vegetables and cereals. Is less likely to eat snacks unhealthy. Is less likely to smoke, drink alcohol or use marijuana.

WHAT COUNTS AS A FAMILY MEAL?

[Click here to add a caption]

Any time the family gathers to eat food brought either a restaurant or a full dinner prepared at home. Strive to serve nutritious food and to establish a schedule in which all are present.

ByManuel Elizarraras C.


Swimming or

Cardio This type of exercise benefits the entire body, because you’re lifting your own weight. In the first two weeks you may feel discomfort after exercising, which indicates an increase in physical performance. This discomfort is due to the consumption of foods without giving them enough time to digest. Every person has their own exercise pace, and therefore shouldn’t overwork themselves. 30 minutes of daily exercise is recommended for beginners that wish to improve their health and way of life.

By Manuel Elizarraras C.complete sport. Others think that running is better. There are some important aspects to decide which is

How to make more effective fat loss? You need to teach your body how to transform fat in energy, when not eating for a large period of time (about 4 hours daylight), your body will go into what is called "starvation mode". In the way of salvation, your body will actually store more fat and more muscle tissue break for fuel. This decreases your metabolism and increases your body fat. It's basically a defense mechanism and when you eat carbohydrates; your body stores it as glycogen in your liver. As you expend energy, your body uses the glycogen until it runs out. When you do any type of aerobic activity such as running, walking, etc.., Your body can use glycogen stores or fat as fuel. The problem is that your body will never use your stored fat until glycogens are completed.


Quiz 1. Have you recently gained weight for no apparent reason? 2. Do you get unexplained bruises on your body? 3. Has the smell of your breath changed recently? 4. Have you fainted or come close to fainting recently? 5. Do you have more than 4 yeast infections a year? 6. Are you or were you a smoker, or do you live with one? 7. Do you have a persistent dull headache? 8. Are you having problems seeing clearly at night? 9. Do you get a full set of dental x-rays every year? 10. Do you have any breathing difficulties or other health issues that are worsened when you are at home, at work or at school? 11. Do you exercise less than 90 minutes a week? 12. Do your gums bleed when you brush your teeth? 13. Do you only wear sunscreen in the summer? 14. Do you order take out or dine out 4 or more times a week?

By Manuel Elizarraras C.complete sport. Others think that running is better. There are some important aspects to decide which is better.


Healthy Crossword

1

2

3

4

5 6

7 8

9

Across 1. Before doing exercise you need to... 3. The food has to be... 8. Old people may have __________ problems. 9. I need to regulate my..

1)food, 2)healthy, 3)exercise, 4)water, 5)cardio, 6)cardiovascular, 7)swimming, 8)protein, 9)warm up, 10)cramp

by Manuel Elizarraras

Down 2. Supplement for muscle mass. 4. The _______ is the best way to lose weight. 5. Is the most complete exercise. 6. Drinking ______ helps the metabolism. 7. The most common exercise is.... 8. Exercise just after eating.


How to get the woman of your dreams IN AN INTERVIEW W ITH THE RECOGNIZED FITNESS STAR DAIRA A GUILAR, W E DISCUSS THE MO ST IMP ORTANT THINGS TO DO OR NOT TO DO W HEN DA TING A GIRL. DAI RA IS THE A CTUAL W ORLD CHAMPION OF FITNESS CO MPETITIONS; SHE HAS A VERY VALUABLE CAREER THAT HAS I NSP IRE LOTS OF PEOPLE.

A handsome face and a nice body are only

“A good man always takes care of himself.”

extras in a man. The most important thing is

Daira told us that men must worry a little for

personality. Don’t be shy with her and please

their appearance, not much as women, but

avoid the awkward silence moments! Always

hygiene is always important. Buy some nice

bring themes of conversation. “We like men

shirts and pants, some perfume also works.

that don’t think only in themselves.” Daira explains that men must make time for her girlfriends. If you want to get the girl of your dreams, don’t be shy. Prepare a conversation and only be you. Confidence is the most important matter when dating and please, never be an idiot with the count of restaurants.

Interview

by Rafael Juarez Torres

In conclusion, the perfect man doesn’t exist, but you could be the one for someone. Don’t mess it up!

“A confident man that makes people laugh gets lots of points.” Daira...


The heart of battle, your body burns through more than water. Replenish, refuel and restore to keep outworking your competition from the first move to the final second.


Advantages of gym practice! 1) In the gym there is a wide variety of devices. Of course this depends on the gym, because there are some that are not well stocked. However, in general we have to supply training much broader and diverse, and we can train more muscles in our home.

2) We have people who can help us. For some exercises assistance is needed. Therefore it is important to have around us people to assist us, to help us to perform the exercises correctly. In our house or at gym.

3) Routinized. This can be both an advantage and a disadvantage. But it depends on the person. Some people prefer to be paying a fee to "bound" to go to the gym, because if you train in your home would become more lazy and could not be continuous and consistent in your training.

4) Nothing distracts us. Being in a gym we know we only do gymnastics. While at home probably can not deal 100% of our routine, since it can telephone rings or someone can touch ring, which would distract us.

Having developed these contrasts, the decision is yours to see what kind of prefer to conduct training.

By: Raymundo Zapata


What is the use of gym each machine? The fitness room of any sports center equipped with machines for different objectives, capabilities and features. According to the goal that we set as the gain or fitness level, we will want to use more than one half. Cardiovascular work: Cardiovascular media have been those that have evolved in the fitness rooms. In the 70's and 80's came the treadmills and stationary bikes, years later stepper was continued and finally appeared elliptical machines that simulate movements of other sporting activities. Here are some examples of machines that work the cardiovascular area: Tobogganing: Bicycle offers numerous advantages for both beginners and advanced, and we can adjust the intensity of work and the weight of the person does not have influence. The pedaling motion is cyclical and is a gesture that does not require a great technique. Treadmill: The major drawback of the race is the impact, especially for elderly or overweight. However, the tapes of the fitness rooms have the option of increasing the slope walking: we? Play?with the speed and inclination. Today, have a good cushioning system which makes them very comfortable in the footsteps. Means for the force: The criteria for the media work force have traditionally been: women and machines for beginners, and free weight for boys and advanced. This is to say very little. The truth is that although free weight seems more risky, is the long-term means more traction and less chance of injury involved. Simply follow a proper progression to make our exercises with free weights. Following a criterion of technical difficulty, we will discuss the advantages and disadvantages of each work environment: machines, Multipower, pulleys and free weights. Some examples of machines that will increase your muscle mass causing a force, provided there is a good routine and a consecutive work: Multipower: It is an ideal machine transition, ideally perfect for people who leave the work on the machines to switch to free weights. Also suitable for high power tasks, because we can move large loads with all safety measures. It is a device that offers many advantages for footwork allows us to perform many exercises varying the position of the feet, open squats, plies, lunges, etc.

By: Raymundo Zapata


The fitne market

in

Latin America Gyms in Mexico market in 2012 recorded a growth of about three percentage points more than the previous year, with a turnover of around 480 million thousand dollars, bringing the country ranks second in the Latin America, behind only Brazil.

Mexico also ranks second in Latin America in terms of number of users with 2.7 million people, behind Brazil, which has 7.02 million.

According to the study "Gyms market in Latin America" of the International Health, Racquet &Sportsclub Association (IHRSA), the industry generated revenue of five thousand 600 million dollars in more than 46,000 clubs located throughout the region. There are nearly 15 million Latin Americans who are members of a gym, sports highlights, and within the Latin American market is led by Brazil, located in the territory of which more than half of the gyms of America. While Argentina has the highest rate of penetration, Mexico ranks second in terms of revenue, number of establishments and partners. In country there are seven thousand 826 gyms, which Mexico ranks behind only Brazil has 22 000 398 units.

The turnover in the country exceeded one thousand 480 million dollars with a growth of about 18% above the figure achieved in 2011 by three percentage points, according to the study's projections. Mexico also ranks second in Latin America in terms of number of users with 2.7 million people, behind Brazil, which has 7.02 million. Within the Mexican market is more prominent actor Sport City, born in 1995 and has 100,000 customers and 46 clubs with different formats, Fitness, Women's Workout, Executive, Swim, Entrenna, and Corporate Wellness-Active in several cities. In addition, Mexico introduced the concept of low cost gyms with SmartFit brand.

By: Raymundo Zapata


Creatie CREATINE IS A CHEMICAL THAT IS FOUND NATURALLY IN THE BODY, MAINLY IN THE MUSCLES. THE BODY PRODUCES AND CAN ALSO BE OBTAINED FROM CERTAIN FOODS. FISH AND MEATS ARE GOOD SOURCES OF CREATINE. CREATINE CAN ALSO BE DONE IN THE LABORATORY.

Creatine is most commonly used to enhance physical performance and increase muscle mass in athletes and older adults. There is some scientific evidence to support the use of creatine to enhance athletic performance in healthy young people in the brief moments of high intensity activity such as sprinting. But apparently the elderly do not benefit. Creatine does not appear to improve strength or body composition in people over age 60. The widespread use of creatine among professional and amateur athletes has been recognized by well-known athletes like Mark McGuire, Sammy Sosa, and John Elway. After it was shown that carbohydrate solutions further enhance creatine levels in muscle, creatine sport drinks have become very popular. The use of creatine is allowed by the International Olympic Committee, the National Collegiate Athletics (NCAA) and professional sports. However, the NCAA does not permit students of colleges and universities creatine purchased with school funds. Students are permitted to buy creatine on their own and the NCAA has no plans to ban creatine unless medical evidence shows it is harmful. With current methods of analysis, it is possible to detect the use of creatine supplements. Besides improving athletic performance, creatine is used for congestive heart failure (CHF), depression, bipolar disorder, Parkinson's disease, diseases of the muscles and nerves, an eye disorder called gyrate atrophy and the high cholesterol. It is also used to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig's disease), rheumatoid arthritis, and McArdle's disease for many muscular dystrophies. Americans use more than 4 million kilos of creatine per year.

By: Raymundo Zapata


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