Lauren Ircik is a young athlete of 26 years, now weighing 61 kilos. Suffering from eating disorder until 2013, she weighed only 45 kilos. In the beginning she fought for many years to overcome this disorder. Then in 2013, she decided to go in the weight, allowing it to really change.

Today she defeated his problem, has gained more than 15 kilos and participates in numerous bodybuilding competitions as a professional athlete and trains five days a week.

Here is his bodybuilding program that allows him to win and keep his exceptional physique. it is important to note that consists of many super-set, which is very interesting to work the muscles intensely.

Monday: Legs

.A.1 Squat: 4 sets of 15 repetitions

.B.1 Squat jump: 4 sets of 12 repetitions

.A.2 Press: 4 sets of 15 reps

.B.2 Mounted on bench with dumbbell: 4 sets of 15 repetitions

.A.3 Deadlift legs stretched: 4 sets of 15 repetitions

.B.3 Slots with bust of rotation: 4 sets of 15 repetitions per leg

.Legacy extension: 4 sets of 15 reps

.Front slot: 4 sets of 20 repetitions

.Legs curl the pulley: 4 sets of 15 repetitions

.Cycling: 20 minutes moderate intensity

Tuesday: Biceps - Triceps

.Lying bar extension: 5 sets of 15 reps

.Seréés pump: 5 sets of 10 reps

.Extension pulley bar supination: 5 sets of 15 reps

.Dips: 5 sets to failure

.A.1 Curl inclined dumbbell: 5 sets of 12 repetitions

.B.1 supination Traction: 5 sets of 10 reps

.A.2 Curl dumbbell hammer: 5 sets of 12 repetitions

.B.2 Curl concentrated dumbbell: 5 sets of 12 reps per arm

.A.3 Curl the pulpit: 5 sets of 15 reps per arm

.B.3 Curl standing straight bar: 5 sets to failure

.Cardio: 10 sprints of 20 seconds with 20 seconds rest between each sprint

Wednesday: Back - Abs

.A.1 dumbbell Bird: 4 sets of 15 repetitions

.B.1 chest Circulation: 4 sets of 12 repetitions

.A.2 Bird dumbbell incline bench: 4 sets of 15 repetitions

.B.2 Rowing pronation bar on incline bench: 4 sets of 15 repetitions

.A.3 horizontal Circulation: 4 sets of 15 reps

.B.3 Rowing bar supination: 4 sets of 15 repetitions

.Lumbar Extension: 5 sets to failure

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 4: Legs

.A.1 heels standing Elevation: 5 sets of 25 repetitions

.B.1 lunges: 5 sets of 12 repetitions

.Press the Smith machine (guided bar): 5 sets of 15 reps

.Squat on one leg: 5 sets of 15 reps per leg

.Slot at the Smith machine: 5 sets of 15 reps per leg

.Machine squat: 4 sets of 10 repetitions

.Cycling: 20 minutes moderate intensity

Day 5: Shoulders - Abs

.A.1 Developed Arnold Dumbbell: 4 sets of 15 repetitions

.B.1 wide grip chin Circulation: 4 sets of 12 repetitions

.Dumbbell lateral elevation: 5 sets of 15 reps

.Developed arm standing dumbbell 1: 3 sets of 15 repetitions

.Dumbbell front elevation: 4 sets of 15 repetitions

.Peck-deck: 3 sets of 12 repetitions

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 6 and 7: Rest

Our advices :

.Always warm up before performing the exercises, make at least one series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.

.Your rest time between sets and exercises will be 75 seconds on average. If you want to increase the intensity further 60 seconds are sufficient.

.The exercises A1, B1 and A2, B2 are realized in super set. String together the two exercises (A and B) and then take a rest period of 1.15 minutes and try again.

.Control your movements and focus on the load up to feel the contraction of your muscles. It was at this time that the work is really beneficial.

Small sustainable changes can help you live a fitter life. By combining all these tips you can improve your life, your training and your health. It usually does not take much to successfully do better, but it must be adapted little and that you take full consciousness.

Use These tips to guide you

Incorporez Squat in your training

Nothing engages the posterior muscle chain (calves, glutes, hamstrings, lower back) as the squat. Besides being a muscle builder and do squats help maintain mobility, strengthen bones and connective tissues. This movement also imitates daily activities, such as bending over, picking up an object, sit ...

Enjoy maximum squats achieving complete amplitude and aim down even lower than the knees.

Regularly consume a protein source

Your meals should always contain a lean protein source. The protein is a must to protect against the loss of muscle mass and build, help boost metabolism, keep blood sugar stable and cut hunger. Aim for a minimum of 10 grams each snack and 20-30 grams in your main meals.

Pensez positifs

Restez sur la bonne voie en mettant votre énergie vers «je vais faire, je vais y arriver ...» plutôt que «je vais essayer, c'est trop dur ...». Restez concentré sur les choses positives qui vous entourent et que vous faites, et non pas sur les choses négatives qui abaissent votre moral et que vous pouvez éviter.

Trouvez un modèle, mentor

Trouvez-vous un model, un mentor, une personne sur laquelle vous pouvez compter pour vous aider, améliorer et surtout soutenir dans tous les moments. En plus de vous aider à garder la motivation, ils sont généralement les meilleurs critiques qui vous permettent d'avancer plus loin et vite. «Seul on va vite, ensemble on va plus loin».

Allow at least one full day off per week

Rest is essential for your body to rebuild itself after your intense training. During your training, your body undergoes extensive metabolic stress, it is necessary to offer a valve to decompress it and become more efficient.

Your development is at rest, while you sleep, let your body recover and not to the room D-Day

Eat Omega-3

Few nutrients are also good for health as the OMEGA-3 fatty acids. They can help to reduce joint pain, cardiovascular problems, inflammation and helps reduce body fat.

Many are sorely lacking in Omega-3 in their feeds, which are essential fatty acids, which means they are not naturally present in the body, they come from your diet.

Cook with garlic

Garlic is an excellent source of vitamin B6 as well as free radicals act as antioxidants. Start incorporate garlic in dishes you prepare. One of its advantages and enhance the flavor of your dishes.

Drink green tea

Certain morning, nothing beats a good cup of coffee, but the days when you are looking for something a little different opt for green tea. Green tea boosts metabolism, helps burn fat, drains your body provides excellent antioxidant protection and provides a slight increase in energy. Try to drink 2-3 cups a day for best results.

Remember that adding a few drops of lemon to your green tea, you accentuate its effects.

Practice yoga

You should know that the benefits of yoga beyond the carpet on which you practice. The combination of stretching, deep breathing and relaxation can produce a greater sense of calm. Yoga can help relieve pain in the lower back and lead to a deeper and restful sleep.

Get involved in a sport you love

Nothing more important than finding a sport you love. If we do not enjoy your sessions you will not succeed, no matter training. Practice in groups, with friends, appreciate your efforts and results. Try different sports, programs, training techniques until you find your true calling.

When you are looking for results, it is not enough just to train, realize his daily program week after week. Bodybuilding, fitness sports are ungrateful given that more than half (50-70%) of your results will be determined by your diet.

Whether you are in phase of muscle gain or weight loss, dry it is your food, quantities, and that you make that will determine much of your results. Everyone has in mind carbohydrates, protein and fat, many linger on the nutritional values of foods but know that even before the composition of your food must monitor the quality of these.

We designed the ideal shopping list, varied to help you achieve your goals and break the traditional "chicken breast, rice, broccoli."

The best sources of carbohydrates

.Yam

.quinoa

.White rice

.Basmati rice

.thai rice

.Brown rice

.strawberry

.apple

.Oatmeal

.carrots

.beets

.Whole wheat bread

.Paste wholegrain

.lentils

The best sources of protein

.egg

.Chicken breast

.Turkey breast

.Steak 5% fat

.Fillet of veal

.game

.rabbit

.hake

.tuna

.wild salmon

.tilapia

.trout

.cod

.sole

.shrimp

.cod

.sardine

.Cheese 0%

.lentils

.White beans

Bodybuilding, fitness is not just a man's sport is thankfully. We rarely find food programs for weight loss / hair for women while they represent about 40% of practitioners. Women often struggle to find food weight loss plan / dryer.

We have designed for you ladies an eating plan to lose weight / dry. This dietary program based on selected foods gives you about 1,500 calories per 150 g carbohydrate, 130 g of protein and 35 g fat. It is ideal for a woman with a daily energy expenditure of 2000 calories (1m70 60 kg) and having a sport like bodybuilding / fitness. If your spending is less than 2000 then lower amounts of food.

Breakfast (7 am-7:30)

.40 grams of oatmeal

.250g cheese 0%

.1 green tea + few drops of lemon

.20 cl of pure pineapple juice

OR

.Pancake (40 grams of oatmeal, egg white 4 + 1 egg yolk + water)

.1 green tea + few drops of lemon

.20 cl of pure pineapple juice

Snack 1 (10:30)

.1 shaker whey (30gr) or 4 egg whites or 120 grams of chicken breast

.10 almonds

Breakfast: (12.30-13.00)

.120g chicken breast

.200 to 300 g of green vegetables

.40 g basmati rice

.1 tablespoon olive oil

Snack 2 (15.30-16.00)

.1 apple

.120 g chicken breast or 30 g of whey

.Some almonds (max 10)

Training (18H00)

.10 g of BCAA in 1 L of water

Post-workout (7:30 p.m.)

.30 grams of whey

.20 grams of maltodextrin

.5 g Glutamine

Diner (20H30-21H00)

.100g sweet potato

.150g white fish (hake)

.200-300 grams of green vegetables

.Sunset (22H30-23h00)

.200 g cheese 0%

For meat vary from:

.chicken breast

.whitefish

.salmon fillet (one to two times per week)

.Steak Haché 5% fat

.tuna

For vegetables range from:

.300 g of broccoli

.300 g of green beans

.300 g of spinach

.Tomatoes + ect ...

Sauces - Dressing - Cooking:

.lemon

.garlic

.Spices (paprika, cury, various spices ...)

.Olive oil (mainly for cooking + some on up to 5 ml dishes)

.Coconut oil (5 to 10 g)

Here we have assumed your training at night between 18 and 20 H.

Our advice to refine your approach and achieve your goals

.For Those who train in the morning, for example, place the evening meal (post training) right after your workout.

.Essayer To keep a supply of all proteins 3H.

.L'alimentation Plays a very important role, but do not forget the strength training program to match.

.In Based on your products, intake calories may vary.

.Consommer Between 2.5 and 3 liters of water per day.

.If You consume BCAA tablets, take 5 grams before and after training.

.L'objectif In a dry and gradually reduce the carbs and those over several weeks / months.

.N'hésitez Not complement you to fill some vitamin deficiencies can.

.The Food are weighed raw.

.Adaptez Your approach, if you lose too quickly increase a little carbohydrates, so you do not lose the decrease.

Fitness is a state of the human body that allows it to function up to its full potential. It is the ability to do regular jobs without any strain, while being alert and energetic enough to endure any stressful activities. It is basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. There are four aspects related to physical fitness: cardiorespiratory endurance, muscular strength, and muscular endurance and flexibility. Fitness programs are the path to having a healthy body. They are the perfect way to incorporate exercise into the daily routine. Fitness programs, when followed religiously, are a remarkable way to counter several diseases, even in old age. Fitness programs need a lot of commitment and hard work.

Fitness clubs motivate you. Exercising alone is no fun and even if you are not with an exercise buddy, the atmosphere in fitness clubs alone is often enough to energize you into 'getting back on track' with your fitness goals. However, don't worry that you won't find your own 'personal space' in fitness clubs. Most people, like you, appreciate the ambience but are quick to leave you alone.

Fitness clubs offer savings. There is no doubt that various fitness machines have proven themselves to be extremely effective. However, to buy them all would cost a fortune! This is really one of the main reasons to go for a fitness club membership. Sure, you might pay a steep amount especially if you are going for a well-equipped fitness club, but considering that you get access to numerous equipment, consider it a worthwhile investment to your overall fitness goals.

Fitness clubs give you access to fitness professionals. Fitness centers truly worth their salt are staffed with professional nutritionists, dieticians, fitness consultants and personal trainers. Most of the time, access to these people are included in your membership fee so do take advantage of them!

Fitness clubs offer pleasant pleasures. Great amenities such as saunas, steam rooms, spacious shower and changing rooms, and perhaps a swimming pool are all great 'perks' that come with a fitness club membership. So exercise and enjoy!

What to Look for in a Fitness Club

All geared up to join fitness club. Following are a couple of pointers you should consider.

Consider your own fitness goals and what particular type of activity really encourages you. For instance, if you are more into aerobic workouts, join a fitness club that offers aerobics classes and offers a host of aerobic fitness machines. On the other hand, if you're idea of an overall body workout is swimming ensure that the fitness club has a great swimming pool.

Location, location, location. The best fitness club to join is to the one that you have ready access to. Believe me, if that 'perfect' fitness club is all the way across the other side of town, chances are, you will NOT go as often as you should and you would have just wasted money joining it.