Crystal Cunard - a professional fitness model (Wbff)

How did you begin bodybuilding?

Ever since I was a teenager, I always loved going to the gym and lift weights. I have always admired girls in fitness magazines and wondered whether I needed and I will, determination and concentration to something on such a level. On these matters I stayed for a while until something inside me turned around. Two years ago I decided to put all of its features to the test and so began my career or my story.

Where does your motivation?

It may sound like a cliché, but my motivation comes from within. I've always been committed to people and tried to get the most out of what you're doing.

What kind of training works best on you?

Monday: Chest / Shoulder

Each muscle group once a week trying to do, except the legs, which usually train twice a week. Perform cardio 4-5 days a week, usually after training with weights that last from 30 to 45 minutes. My current workout program looks like this:

Dumbbell shoulder press 3 x 12-15

Oblique Flying 3 x 12-15

The reverse fly 3 x 12-15

Push-ups 3 x 20

Lateral Raises 3 x 12-15

Bench machine 3 x 12-15

Tuesday: Legs

Leg press 4 x 10-12

Wide squat with a load 3 x 15

Ten squat jumps (superset)

Lying on a machine for kickback gluteus 4 x 15/svaka leg

Adductor devices 3 x 20

Leg extension on machine 3 x 15

Wednesday: Back / Abs

Lat withdrawal of 4 x 12

Seated cable rows 3 x 15

Push your hands straight down on lat machine 3 x 12

Barbell rowing 4 x 12

Raising the legs to the abdomen hangs down 3 x 15

Kontrakosoj crunches on the bench

Plank 3 x 60 sec

Friday: Legs

Outstretched leg deadlift 3 x 15

Leg extensions 3 x 15

Leg curl pilates ball for 4 x 12-15

Step out on the fly 3 x 30

Sumo Squat 4 x 12-15

Sitting against the wall (superset) 60 sec

Saturday: Cardio

HIIT training

Sunday: Rest

recuperation

Do you have to choose only three exercises that would be and why?

Shoulder press - I love what I get the pump after shoulder presses and I love the way the shoulder shape.

Step out with the load - While this is not my favorite exercise, it is necessary to shape the lower body as it hits all the important muscles of the area.

Raising the legs hanging out of position - After this exercise my stomach muscles really burn, and in addition, the lower back is not stressed at all, as with other exercises to be known.

What is your diet?

In a general sense, consume a lot of protein, moderate carbohydrates and avoid sugar. Example of food:

The first meal: Oatmeal with unsweetened apple sauce and cinnamon

Second meal: Lean cheese and almonds

Third meal: spinach salad with raspberries, low-fat feta cheese and shrimp

The fourth installment: A small piece of chicken breast with vegetables and a half servings of whole grain cereal

Fifth meal: protein mixture (whey protein) and banana

Sixth meal: salmon and green peas

Seventh meal: egg whites and protein preparation (Protien Whey and casein)

When trying to define, if you prefer HIIT cardio or normal?

I love to combine and alternate use of low intensity cardio with HIIT. HIIT is a great way to change things and break the boredom. All you need are the right tones with my iPod for the extra influx of energy.

What is your supplementation?

Multivitamins

fish Oil

BCAA

glutamine

Protein (Protien whey and casein)

citrulline malate

Affirmations for muscle growth

Affirmations are positive or true statements that are repeated to stimulate the subconscious. When povtoruvaat, positive affirmations can affect current and future activities, you pomaga to motivate them to achieve their goals, affect your inner mind and helps you overcome your physical and mental barriers and can help you get rid from negative thoughts. Lean muscle mass can be built quickly using a variety of mental and physical techniques.

Muscle loss based on years
In humans, the percentage of subcutaneous fat increases and muscle mass decreases, mostly because it exceeds the limit and vozranata after becoming inactive. Training for strength is one way of preserving and adding muscle mass, regardless of age.

Importance of technique
Proper technique for increasing muscle mass can effectively increase the results. On the other hand, improperly performed technique can lead to shinuvanje, stiffness, fractures and other injuries. The weighting training, using the appropriate weight of dumbbells with performing proper form, breathing during exercise, balancing the work between all the major muscle groups and giving adequate time to rest your muscles are the secrets to successfully increase muscle strength, endurance and size.

Affirmations and lean muscle mass
Building a clean muscle mass quickly largely depends on the maintenance of positive and use positive affirmations that will help keep you motivated. Maintaining a strong relationship softer mind and muscles through affirmations is imperative to develop the focus to accomplish your goals. Honing this concept will ovzmozhi to achieve your desired goal.

How to use affirmations to increase muscle growth
Training a your subconscious mind to expect a clean muscle mass is essential to actually build muscle fast is. Vizualiziranjeto the desired results is a technique that keeps on softer mind and muscle that is needed for training the subconscious. Another technique involves repeating a positive affirmation. This can include statements like: "I'm going to finish today's training with successful results," or "I will improve my physical appearance with intense training.". Successful training is confirmed by positive thoughts.

Practicing invest in yourself!

- The training is 25% perspiration and 75% determination or put another way: it is one part physical exertion and three parts self-discipline.- Once you start following is easy.- Training makes you better today than you were yesterday.- It strengthens the body and relax the mind and spirit.- When you train regularly, your problems are reduced and confidence grows.- Training is a personal triumph over laziness. - He is famous for winning a sign of an organized person, the person in order, which is responsible for his and destiny.  - Training is the wise use of time and investment in yourself.- A challenge to prove to yourself that you have what it takes to do what is necessary.- Training is a key that helps unlock the door to opportunity and success.- When you finish a good training, do not simply feel better?- Take time for yourself, train, your body will thank you!

Lifting weights improves sleep

The impact of physical activity on health was the subject of numerous studies.
But in this group study explores the impact of exercise with lifting weights on sleep.
The investigation lasted 10 weeks, involving 32 people between 30 and 84 years old, who trained in the gym 3 days a week, always guided by the instructor.

To control benefits also had a control group with similar age but not with the same performance of exercises. The group that billowed weights significantly improved their subjective assessment of depression and sleep quality.

 

Survey respondents were asked before and after the investigation, how they felt and what they think is their dream kvaiteten. They argue that significantly improved their sleep after regular exercise. The response of the control group, of course, remained the same.

 

The study not only pokazhauva improve sleep quality but also increases the strength, quality of life and reduces the percentage of depression.

Types of bodybuilding

Bodybuilding is the process of maximizing muscle hypertrophy through the combination of training, diet and rest. One that works this kind of activity is called a bodybuilder.

PROFESSIONAL bodybuilding
In modern bodibilderska industry, professional bodybuilder generally means winning the qualification as an amateur and earned PRO card from the IFBB. Professionals deserve the right to compete in competitions Arnold Classic and Night of Champions. Taking place in such a contest it is possible to earn the right to match the IR. Olympia.

NATURAL bodybuilder
In natural bodybuilding competitions, competitors are routinely tested for any illegal substances. Testing can be performed through a sample of urine or using a polygraph (lie detector). Anabolic steroids Prohormoni and Diuretics are generally banned in natural organizations. Natural bodybuilders assert that their methods are focused on healthy and natural lifestyle.

Teenage bodybuilding
Bodybuilding also has several categories for young competitors. Many professional bodybuilders started weight lifting in young teens. Bodybuilders like Arnold Schwarzenegger, Lee Priest and Jay Kurtler began bodybuilding as a teen.

WOMEN bodybuilding
In 1970, women began to take their place in bodybuilding competitions and was extremely popular at that time. Always trained women lifting weights to have a more attractive body. Many women believe that weight lifting will make them huge and it is only for men. However this kind of exercise has its benefits such as strengthening the bones of the body, shaping the muscles etc.. In recent years, fitness competitions have become very popular, especially for women who want to increase the level of muscle mass. The first Miss Olympia contest in 1980 winner was Rachel Meklish.

Several sports and recreational activities that help in burning calories

wants to burn more calories in a shorter period of time, here are a few activities that burn more calories.

1.Trchanje burns about 450 calories in 30 minutes active running, running is also a fantastic cardiorespiratory trening.Silata the legs and stamina increase, but few have a significant contribution to the upper body. Before you run heat is nice, wear appropriate athletic shoes and keep a moderate pace to avoid unwanted injuries.

The second Swimming Swimming offers a full body workout, burning up to 360 calories per half hour, depending on the strength of saveslaite.Megjutoa, most people find it difficult to swim continuously without breaks, it is appropriate to swim two lengths, napravet Emaly break and continue again.

3.Vozenjeto Velosipedizmote bike is a sport where weight of our body do not surcharge. Depending on the speed burns about 300 or 400 calories for a half hour drive active. Cycling is an excellent cardio training, and excellent strengthens muscles podkolenicata. But do not get any benefit of upper body.

4.Boks If you want to deal with this sport for half an hour will burn about 320 calories. As a benefit you will improve your cardiovascular system, will strengthen the muscles of the upper body and endurance will climb high.

The fifth Canoe is a wonderful sport that is performed in nature and burns about 170 calories in 30 minutes. Veslanjeto is a great way to get rid of excess energy. Also improve strength and endurance of muscles ramenskiot waist, arms and stomach.

The sixth Tennis Here's a fun game that requires speed, agility, strength and quick response. It consumes about 250 to 300 calories for a half hour, this is a great opportunity to burn excess calories and improves cardiorespiratory system. Wear appropriate shoes to avoid injury to the ankle.