Spiele und lerne mit Hugo und seinen Freunden! Mit dem Spiel "Hugos Spielewerkstatt" ist es möglich, seiner Phantasie freien Lauf zu lassen. So können die. Die Hugo Show war in den ern eine der ersten Serien im Fernsehen, die mit einer in Echtzeit reagierenden Spielfigur und einem Real-Darsteller produziert. Hugo und weitere Geschicklichkeitsspiele kostenlos spielen auf lasollinolja.se - inkl. Hugo Tipps, Tricks und Videos! Fliege Hugo geschickt durch Berg und. Die Sendung wurde meistens nachmittags ausgestrahlt, sodass vor allem ein jugendliches Publikum im Alter von 12 bis 16 Jahren angesprochen wurde. April auf Der Kabelkanal. Der Spin-Off "Hexana" leitet sich aus dieser Sendung ab. Die Sendung wurde nur mehr am Samstag vormittags in mehren Episoden zu jeweils zehn Minuten zwischen Zeichentrickserien Beste Spielothek in Stralendorf finden. Hexana wurde in den Spielen von Karin Kernke gesprochen. Diese Seite wurde Beste Spielothek in Obersteinhöring finden am 6. Knapp ein halbes Jahr später, am 4. Seither wurde Hugo nicht mehr im deutschen Fernsehen gezeigt. Die Dekoration war bis auf ein paar Möbel für die Realdarsteller vollständig im Computer berechnet und mittels Bluescreen-Technik ins Bild einmontiert. Gegenstände zu überspringen, um ins Ziel zu kommen und zum Schluss Hugos Firelake grand casino 4th 2019 retten zu können. Die Hugo Show war in den ern eine der ersten Serien im Fernsehen, die mit einer Beste Spielothek in Detmold finden Echtzeit reagierenden Spielfigur und einem Real-Darsteller paysafecard per bankeinzug kaufen wurde. In den Spielen ging es darum, per Tastendruck am Telefon z. Ferner waren diverse Musikgäste, u. He is author of over 10 fitness books with over a million copies sold including his best sellers: So for each pound you lose, you burn 50 calories less. It seems counter intuitive Beste Spielothek in Haunsheim finden time spend just lying there could help with burning fat, but making sure you get enough sleep can have a big impact. Archived from the original on 7 November Magic In The Troll Woods". It is no different than having tons of contractors ready to build a skyscraper but there is no cement for them to use. But I got talking to a good friend Beste Spielothek in Agelsberg finden mine and one of the FEW, well respected figures in the bodybuilding world, who said I was doing the world a disservice by keeping this elite coaching program closed for most of the year. Low libido, depression and a decrease in muscle size and strength are just a few of the symptoms best casino card games to win low testosterone. I cringe every free slot poker games I hear someone tell me that they are on a diet that has them consuming calories or some crazy low figure like that. Archived from the original on 2 October Clockwise from top left we see the opening screen where Hugo arrives at the house where his sweetheart Penelope was last seen entering on a babysitting assignment. International lief die Sendung seit in trainer von barcelona Ländern. Masterboyim Studio. Knapp ein halbes Jahr später, am 4. Diese wurde zuvor von der Hexe Hexana gefangen genommen. Dem Kobold Hugo liehen folgende Sprecher ihre Stimmen:. Moderiert wurde die Show unter anderem von Judith Hildebrandtdie später u. Ferner Beste Spielothek in Fellach finden diverse Musikgäste, u.
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Hugo game -Navigation Hauptseite Themenportale Zufälliger Artikel. Knapp ein halbes Jahr später, am 4. Gegenstände zu überspringen, um ins Ziel zu kommen und zum Schluss Hugos Familie retten zu können. Die Sendung wurde meistens nachmittags ausgestrahlt, sodass vor allem ein jugendliches Publikum im Alter von 12 bis 16 Jahren angesprochen wurde. Die Dekoration war bis auf ein paar Möbel für die Realdarsteller vollständig im Computer berechnet und mittels Bluescreen-Technik ins Bild einmontiert. Knapp ein halbes Jahr später, am 4. Meist nahmen weibliche Moderatorinnen zu technoartiger Musik Telefonanrufe entgegen und schickten die Anrufer auf immer wieder wechselnde Spiele, bei denen Hugo eine Hauptrolle spielte. In den Spielen ging es darum, per Tastendruck am Telefon z. Seither wurde Hugo nicht mehr im deutschen Fernsehen gezeigt. Die Hugo Show war in den ern eine der ersten Serien im Fernsehen, die mit einer in Echtzeit reagierenden Spielfigur und einem Real-Darsteller produziert wurde. Der Spin-Off "Hexana" leitet sich aus dieser Sendung ab. Die Dekoration war bis auf ein paar Möbel für die Realdarsteller vollständig im Computer berechnet und mittels Bluescreen-Technik ins Bild einmontiert. Diese wurde zuvor von der Hexe Hexana gefangen genommen. Durch die Nutzung dieser Website erklären Sie sich mit den Nutzungsbedingungen und der Datenschutzrichtlinie einverstanden. Für die Teilnahme war ein Tastentelefon mit Mehrfrequenzwahlverfahren Voraussetzung. Gegenstände zu überspringen, um ins Ziel zu kommen und zum Schluss Hugos Familie retten zu können. Hexana wurde in den Spielen von Karin Kernke gesprochen. Das Schloss der Hexe war wiederum ein virtuelles Studio, das verschiedene Räume darstellen konnte. You Beste Spielothek in Gragetopshof finden want to step on a bodybuilding stage, nor do you have dreams of getting that big anyways. For more information on the subject be sure to download your Free 7-Minute Workout Report and the super informative one hour webinar on all these topics below. If you want to get—and keep—a lean, toned body, be sure to incorporate as many of these other tips as possible into your life. For fats I recommend. There was never a huge accumulation of cortisol due to improper training and diet and as a result, her body is happy burning all of those calories. The Hunchback of Notre Dame: Unfortunately, this would not include a diet plan…. A plan like this will reduce your muscle tissue as too much cortisol lovescout24 löschen be released since the body sees this as a starvation event. Making sure to include protein will champions league finale 2019 tickets kaufen to stabilize your blood sugar even more, mega fun casino geilenkirchen will give your body what it needs to build muscle. That is, she has gravitas. I started vids.com put together online free casino routines and bugaboo cameleon 1 programs, and while some failed miserably some worked! Finally Hugo finds himself in a room full of hungry monsters plus one pesky butler that just won't leave him alone. Of people in her age bracket, the only other actor I can think of City of Gold Online Slot Review - Play Online for Free Here hugo game that is Hailee Steinfeld True Grit. You can use this simple method after a hard workout.
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Please try again later. I'm surprised this film didn't do better at the box office. It is truly a cinematic delight that works on many levels.
Children will enjoy the young characters and the story, and older viewers will catch the more subtle layers. Film buffs will spot all sorts of well-researched goodies in there, including a poster for a "Fantomas" movie and a nightmare based on an actual train accident that occurred at another Parisian railway station at the time.
The story of the orphan Hugo, his friend Isabelle, and the automaton they salvage is all deftly woven into the true story of the re-discovery of Georges Melies, a magician who created many eye-popping short silent films at the turn of the century.
Like some fantastic clock, all these disparate pieces work together to form a coherent whole. I had the good fortune to see this film in 3-D in theaters, and the effect is used to its fullest potential here.
If you don't have 3-D TV, you're still in for a treat; if you do, you're in for a bigger treat.
My one grievance is that there is no audio commentary track. As a cinephile, I would very much have loved to hear Mr. Few read reviews to find out whether the reviewer liked the film.
They want to know whether THEY will like the film--to decide whether to see the movie or not, and whether to see it in the theater or wait and see the DVD or the download.
That's the task I'll take on here. As the Rottentomato website has already shown it assembles and correlates scads of reviews from the press and the web, along with reader responses , the critics adore this film, the audience somewhat less so.
Part of this has to do with managing expectations. What Hugo is, is a fable--not a fantasy--that's part tween adventure and part infomercial for the preservation and viewing of old silent movies.
That's part of the homage. Thus "Hugo" contains a lot of adventurous running-around, a brilliant exploitation of the best 3D filmmaking technology extant, and a leavening of slapstick elements--particularly from the surprisingly restrained Sascha Baron Cohen.
It's a fable based on real events in the early history of movies. That's the essence of a fable, not whether it has fantasy elements or not.
A fable is a kind of ritual that reaffirms the tribe's values and faith in its vision of life. Hugo reaffirms faith in goodness--that even in many apparently hard-hearted people there's an ember that can be fanned into life by the right person.
The movie's vibe from its first seconds tells you that you are riding towards a happy ending. Two Russian intellectuals that I saw the movie with hated that fact.
They think a movie is unrealistic unless everyone's doomed, and if you'd grown up in the Soviet Union that was probably realistic. Especially since Soviet-era fable-movies did guarantee a happy ending--"happy" as defined by Soviet ideology at least.
So for my friends. And a lot of Americans who fancy themselves intellectual have a similarly jaundiced perspective about Hollywood's addiction to guaranteed by hook or by crook happy endings.
I think this issue stems from not understanding the ritual validity of fable. I love realistic movies without this guarantee of happy outcomes, but I also love a good fable.
I'm certain of my spouse's love for me and of my love for her. I'm certain of our relationship with our closest friends, as they are of us reciprocally.
I'm certain of the law-abidingness of my society especially compared to the third-world countries we've traveled in.
Predictable good outcomes are, within reasonable constraints, reasonable to believe in, in many ways.
So "Hugo"'s ultimate predictability is a valid artistic choice. It's not a spoiler to say this because you know it from the start and you should know so you don't confuse this with a Sundance-type art film where everyone is confused and faces an uncertain future, usually alone.
I apologize for "Hugo" not being a slit-your-wristsathon. I also like such films, and they usually set your expectations from the start as well, for that matter.
So who will enjoy "Hugo"? It stars a pair of bright tweens, so this is a natural. Many younger kids will like it as well--it's visually a treat, and it is based on a kids' story.
Everyone who's interested in the history of filmmaking--particularly right at the beginning. Everyone who's interested in modern filmmaking.
This does represent the absolute state of the art in 3D cinematography--where its 3Dness is integral and almost taken for granted, not tacked on, not poke-you-in-the-eye, not several layers of 2D images.
This is not to say anyone involved in this project can't do naturalistic films or fantasy films, or, in the case of Chloe Grace Moretz, naturalistic fantasy films "Let me in".
So no negatives are proven here. That said, I believe the casting was spot on for the major and minor roles.
The large, intent close-ups of the major characters really exposed their acting chops, and all came through. The boy, who I'd never seen before, kept it subtle, as well as the other juvenile character, Isabelle played by Moretz.
The young actors in many youth-oriented films tend to mug--again, Disney movie style--and kids who expect that need to be prepped by their parents to look for more lifelike acting here.
Who won't love it? It's nothing like Lindsay Lohan's wonderful "Parent Trap," one of the best of the normal good-quality kids' film. It too is a fable, but it isn't overlaid with all the stuff about film history and suchlike.
People who don't like the fable genre. The film embeds pretty naturalistic performances and note-perfect sets showing a Paris train station circa , where most of the action takes place within a non-naturalistic film fable.
There are lots of non-fable films. See one of those unless you really do want to see state of the art 3D cinematography and want to ratchet up your suspension of disbelief in order to watch this.
People with zero interest in film history. This is where a lot of movie critics err. Of course nearly all of them are fascinated by early film history.
But this film verges on being a high quality 2 hour infomercial for film preservation, and you know, reading this, whether such prolonged self-regard on the part of the filmmaker towards his medium will fascinate or annoy you.
Adults who don't like films starring children. I detect this bias in people who criticize the performances of "Hugo"'s two junior leads, who are both exemplary.
Also, I hadn't seen the boy before, but I have seen Moretz costarring in the grim, critically acclaimed " Let Me In ," in which she portrays--with almost no dialogue and almost no special effects--a bloodthirsty literally yet profoundly conflicted child vampire, and in which those averse to sunny endings will get their wishes more than satisfied.
And in which her appearance and performance have been compared favorably to a very young Ingrid Bergman. That is, she has gravitas. Of people in her age bracket, the only other actor I can think of who has that is Hailee Steinfeld True Grit.
My point here is that Moretz's acting chops are now an established fact. She has a far less complex character to portray in "Hugo," yet even in Isabelle's wide-eyed pre-ingenue role she infuses her character with a kind of luminosity that holds its own even when she's sharing the screen with great adult actors like Ben Kingsley.
Adults who only want to see heavily plot-driven films. It's not like "Hugo" is one of those kaleidoscopic non-narrative films. There are several types of yoga, and while all are good for you, some are better than others for burning calories and fat.
However, the caloric expenditure is equivalent to spending an hour walking at a leisurely 2 mph pace.
At the other end of the spectrum, vinyasa yoga is a much more athletic style, featuring fast transitions between poses in a style more like martial-arts kata.
The fat-burning power of yoga extends beyond the energy expended during the class period, however.
Postures make use of your own body weight to build muscle, and the increased muscle mass will increase the amount of fat you burn even at rest.
Yoga increases the amount of fat you burn in other, more subtle ways as well. Studies have documented a decrease in BMI in subjects who practiced yoga, in comparison with their counterparts who engaged in cardiovascular exercises such as aerobics.
Part of this is thought to be due to the hormonal changes which occur with stress relief and more sleep—cortisol a hormone associated with stress and which can inhibit the breakdown of fat in some circumstances and insulin a hormone which influences blood sugar and fat deposition are decreased.
Women undoubtedly gain some important benefits from a regular yoga practice: Specific sequences have also been developed which help to ease the symptoms of PMS and menopause, and the yoga studio provides a strong sense of community.
Men obviously also appreciate the centering and fat-burning aspects of a yoga practice, but an area where this activity really stands out is the improved flexibility.
After the teenage years, many men lose flexibility more quickly than women do, and this is compounded by bulking up and performing repetitive movements e.
Everyone wants a toned, lean body. For the most part, we also have an idea of what we could do to get such a fabulous physique: Luckily, there are a few tricks which will aid you in burning fat, and which will fit in your daily life; the effect of each is pretty small compared to a crazy workout, but they add up.
It seems counter intuitive that time spend just lying there could help with burning fat, but making sure you get enough sleep can have a big impact.
With regard to building a lean body, the chemicals of interest are the hormones cortisol, insulin, and ghrelin. The levels of all three of these hormones are decreased when you get enough sleep.
Organochlorines are a group of chemicals used in pesticides, the most famous example of which is DDT. Just one of the problems with organochlorines is that they are stored in fat cells, and can interfere with your fat metabolism.
A hot mug of matcha green tea is delicious and energizing. Even better, it contains a group of antioxidants called catechins, which increase norepinephrine levels and are known to boost metabolism.
A study published in the American Journal of Clinical Nutrition showed that a daily dose of green tea significantly decreased body weight, BMI, waist circumference, and the amount of subcutaneous fat.
No need to worry about getting bored with a single routine, either—you can build your muscles with exercise machines and free weights, or through exercises such as yoga and Pilates, which use the weight of your own body to provide resistance.
Anemia can rob you of the energy to complete a workout, sap your general health, and harm your metabolism, making all of your fat-burning efforts less effective.
Calcium in your fat cells regulates how much you store and how much you break down. The effectiveness of steady-state cardio workouts in burning fat has been seriously overstated in the past.
Studies have since shown that interval training—short bursts of vigorous activity alternating with more relaxed exercise or rest—is much more effective.
Dividing a minute workout into two minute mini-workouts will also increase the effectiveness, and makes it easier to get it all in. Large meals mean large swings in blood sugar and a bigger variation in energy levels throughout the day.
Making sure to include protein will help to stabilize your blood sugar even more, and will give your body what it needs to build muscle.
However, most of the water we drink is loaded with chemicals and contaminants. A great way to do this is using turapur pitchers. Sure, go to the gym when you can; more exercise is always good.
If you want to get—and keep—a lean, toned body, be sure to incorporate as many of these other tips as possible into your life. Am J Clin Nutr.
Soreness is a normal part of the recovery process that starts once you finish your bodybuilding workouts. The first type of soreness is the typical mild muscle soreness experienced the day after a good workout.
While scientists are still unable to pinpoint the true cause of such soreness, it is generally accepted that it is caused by micro trauma caused at muscle fiber level and by an excess of lactic acid.
It generally lasts a day for advanced athletes and up to 3 days for a beginner. This soreness is a good indicator that you had a good workout the day before as you created the trauma necessary to trigger adaptation e.
When you are no longer experiencing this type of soreness then that is an indication that your body has successfully adapted to the training program; something that leads to no gains unless the routine is changed once again.
The second type of soreness is delayed onset muscle soreness, better known as DOMS. The term DOMS refers to the deep muscular soreness usually experienced two days after the workout has been done not the day after.
This soreness prevents the full muscular contraction of the muscle. This type of more severe soreness is caused when you either embark an exercise program for the first time or when you train a body part much harder than usual.
This pain can last between a couple of days for an advanced well-conditioned athlete or as much as a week for a beginner. If you are being affected by this type of soreness and it is time to workout again, I find that the best idea is not to take the day off, but instead to exercise the body part doing an Active Recovery routine.
For example, if you are to perform an exercise for ten repetitions, divide the weight that you usually use for that exercise by two and that is the weight that you will use for that day.
Also, stop executing the exercise even though you will not have reached muscular failure once you get to repetition number ten.
The idea of this type of workout is to restore full movement in the muscle and to remove the lactic acid and other waste from it.
Also, to force high concentrations of blood into the damaged area in order to bring the nutrients needed by the muscle for repair and growth. I have always found that doing this is always more beneficial as by the next day you will not be as sore or stiff anymore as opposed to skipping the workout in the name of recovery and waiting for the pain to subside in a week or so.
The third type of soreness is the one caused by injury. This soreness is entirely different in nature from the ones described above as it is usually immobilizing in nature and very sharp.
Depending upon the nature of the injury, it may be experienced only when the muscle is moved in a certain way or constantly. Sometimes these injuries become apparent as soon as they happen.
Other times the day after. After consulting a doctor, some injuries may allow you to continue training while working around the injury in other words, finding the exercises that target the injured muscle without involving the range of motion that triggers the pain.
Other more serious injuries, like a muscle tear, may involve complete rest of the injured area, and depending on the severity, it may require even surgery.
Therefore, when you weight train, please leave the ego somewhere else. Do not bring it into the weight room as it may cause you to get injured and injuries not only can take you out of the gym for a while, but they always seem to haunt you long after you think that you have fully recovered.
So needless to say, the best way to prevent this type of soreness is by cycling your exercise parameters and by constantly practicing good form.
While this should be obvious, a lot of people miss the boat on this one. Therefore it is of utmost importance that you drink your water.
You need your body weight x 0. So if you weigh lbs then you need ounces of water per day. Less water than that and you impair your ability to flush out toxins and thus your recovery will be adversely affected.
If you train heavy all of the time, this will invariably lead to overtraining and even injury. The same is true if your volume is too high.
Therefore, it is important that you periodize your workouts by manipulating the volume and how heavy you train. Alternate periods of higher volume and lower weights reps with periods of lower volume and heavier weights reps.
In addition, in order to maintain anabolic hormone levels high, refrain from training for longer than 60 minutes 45 minute sessions being even better.
After 60 minutes testosterone levels go down while cortisol levels rise. As a result, training past the 60 minute mark leads to increased cortisol levels and thus impaired recovery.
Read more about Periodization or download my periodized Day Routine below. Believe it or not, three to four 30 minute sessions of cardiovascular exercise a week will actually help you speed up recovery since the extra oxygen and circulation helps to flush out toxins and lactic acid out of the system.
So do not neglect your cardio. Alternating cold and hot showers 30 seconds of cold water followed by 1 minute of hot water is a great method to help flush out toxins and lactic acid.
The cold water creates vasoconstriction while the hot water creates vasodillation. You can use this simple method after a hard workout.
Typically, I like to do rounds of cold and hot. Massage can help with lymph movement a fluid that helps to remove waste from body tissues , which combined with blood helps to supply oxygen and nutrients while helping to rid the body from wastes and toxins.
While ideally, the higher the frequency of training, the more often one should get a massage, a massage performed once a month will do wonders for your overall recovery.
There is an incredible amount of research that shows certain enzymes are not only good for digestion, but they are also good for anti-inflammation and recovery.
I did not really believe this until I started using an enzymatic formula that has helped to reduce the soreness and inflammation that happens after the workouts with great results.
At first, I really did not understand how enzymes can help to recover faster but Lee Labrada set me straight on this. Lee told me that this formula is composed of enzymes that work on a systemic level and address the issue of DOMS.
I must say that after I tried the formula, I was not disappointed and thus became a believer in enzyme supplementation.
Just 4 capsules taken on an empty stomach after training do the trick for me. Glutamine is the most abundant amino acid in muscle cells.
It is released from the muscle during times of stress such as hard weight training workouts and dieting. This amino acid not only has been shown to be a great anti-catabolic agent protects the muscle from the catabolic activities of the hormone cortisol , to be a contributor to muscle cell volume, and to have immune system enhancing properties.
For more information on glutamine please take a look at my article on Glutamine Basics. EFA supplementation has been shown to have anti-inflammatory properties amongst many other good properties.
Take at least 14 grams per every lbs of bodyweight. Creatine has been shown over and over again to help improve not only in between set recovery but also recovery after a workout as well.
Half a teaspoon 2. For more information on creatine please take a look at my article on Creatine Basics. It is of utmost importance that one gets as much sleep as possible with 8 hours being optimal.
For more information on the importance of sleep please take a look at my article on The Maladies Caused by Sleep Deprivation.
Now you have a few tricks up your sleeve in order to deal with soreness, start implementing these immediately so that you can go to the gym and train super hard!
While at first the gains of muscle mass come rather quickly, soon after you hit a plateau a point where gains cease to come by. Sometimes it seems that no matter how hard you workout at the gym, the muscle mass just seems to remain the same.
As a result, this causes frustration and leads most people to either give up, buy a whole bunch of supplements or even use anabolic steroids.
The good news is that this is the very reason I decided to write this report. I want to share with you a secret that I have found after years of trial and error of different training and nutrition strategies.
I have found that there is a way that you can accelerate your muscle mass gains and fat loss dramatically and prevent it from reaching the dreaded plateau.
By applying this principle you will be able to fulfill your genetic potential as quickly as humanly possible. My formal education background believe it or not is in Computer Engineering.
I graduated from the University of South Florida back in So the question is: Well, I actually used to be very overweight as I was growing up so at an early age I experienced the feelings of insecurity that come along with obesity as well as the scorn and ridicule from some people.
Since I kept hearing that the reason for my weight problems was food and that I had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.
So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less than a year.
My family, very concerned about my health, took me to a nutritionist in an effort to put some sense in me and stop the anorexic cycle.
This nutritionist mentioned one thing that changed my outlook on dieting forever: I then began following the diet she gave me and started to study the effects of foods on the human physiology.
By the age of fifteen a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny.
Keep in mind that anorexia left me weighing a bit less than lbs. After I saw an article called: To me, Arnold just looked perfect so I chose him as the role model to follow.
I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then.
To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out. So I simply started with following the training program and diet laid out by Arnold on his article.
A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids!
Yet, I did not even have a clue of what steroids where at that time! Come to think of it, I guess that I was on steroids due to the fact that I was a teenager back then producing tons of hormones yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body!
This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,, calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.
After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.
The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat.
Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked.
I started my quest by recording everything I did down to the last detail. I was like a sponge for information, reading stuff from trainers from all over the world.
I started to put together training routines and diet programs, and while some failed miserably some worked!
For instance, I will never forget what happened when I went from training hours a day to training for 45 minutes. I went through a growth spurt again!
I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results!
Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.
Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I created training routines that eliminated plateaus.
Because I needed to put together a website in order to graduate from Engineering school that was my Senior Project that is how I started to post my first few fitness articles, and not much later became a best selling fitness author.
Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own.
However, with this article, I am confident that I can save anyone from all the troubles that I went through. How many times have you heard that plateaus are inevitable?
Typically, the people that make this statement are people who have been on the same routine for months to an end or even years.
The key thing to understand is that the body is a living organism that will always adapt to any stress that you put it through. Thus, when people start to train, they make great gains at first since the body is not used at all to the stress of weight training.
As a result, rapid changes in the body occur. However, as time goes by, the gains slow down and unless you do something about it, progress will come to a sudden stop.
I went through many frustrating years of this until I found out that if you change routines around, you make more gains. In order for the body to respond optimally, it cannot be trained in the same manner all the time.
The best way to make the body respond is through the correct variation of exercises, volume number of sets times number of reps , intensity how heavy the weight is , and rest periods between sets.
Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again.
Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.
Here is a sample 21 Day Routine that you can use to get you started on your road to making some serious gains:. Now, as you get even more advanced, you can manipulate even more variables, such as the speed at which you perform the repetitions, the training splits used and you can also use advanced techniques such as drop sets, partial reps, forced repetitions, and even varying the speed in which you perform your repetitions in order to keep stimulating muscle gains.
Again, the trick is to always follow a program that takes your body to the brink of overtraining and then backs off a bit in order to allow your body to catch up, recover and grow at an accelerated rate.
Of course, in order to make great gains your nutrition has to be top notch. Training without the right nutrition will not provide you the results you are looking for since you will be stimulating muscle growth BUT you will not have the raw materials to build it.
It is no different than having tons of contractors ready to build a skyscraper but there is no cement for them to use.
So because of that, you need to fuel yourself correctly. Nutrition is what gives us the raw materials for recuperation, energy, and growth.
Without a good diet, your dreams of achieving your ideal body will never be reached. I cannot even begin to tell you how many trainees sabotage great gym efforts by not following the proper nutrition plan.
In order to gain solid muscle you need to be eating small meals a day at least a breakfast, a lunch and a dinner with protein shakes in between.
You also need to take in Protein is what gives you the raw materials for building the tissues in the body including muscle of course.
You can also have a serving of nuts if you are not allergic to them or teaspoons of extra virgin olive oil as well.
The fact is that in order to gain muscle and lose fat properly you NEED good fats. Good fats provide you with the essential fatty acids that the body needs for brain function, energy production, joint tissue health, and hormonal production!
If you eliminate fats from your diet completely, your muscle mass gains and fat loss will greatly suffer! So will brain function!
Thus, you need good fats and these will make an incredible change in your health and appearance! In terms of carbs, you do need good complex carbs for energy production.
Slower metabolisms on the average can do 0. Hardgainers may need as much as 1. Usually people associate the word diet with days of starvation and pain.
However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. You already are following a diet.
Whether you eat candy all day everyday, or oatmeal, that is your diet. Every meal should have carbohydrates, protein and fat in the correct ratios: The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.
Meal 1 7 AM 1 cup of dry oats mixed with water 1 cup of egg beaters. Meal 2 9 AM Meal replacement packet mixed with water or a protein powder with around 40 grams of protein mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
Meal 3 12 Noon 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable ounces of chicken, turkey, or lean fish.
Meal 5 6 PM 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable ounces of chicken, turkey, or lean fish.
Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil.
Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet.
In addition to those basic supplements, I would also recommend Creatine and Glutamine as these two supplements offer many of the same properties as anabolic steroids such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis without the side effects as they are not hormones.
You can experiment with various foods and also even substitute the protein shakes for real meals as well though for most of you, protein shakes and meal replacements are more convenient.
After 5 weeks of following this diet program, start adjusting your calories and cycling them as described in my Bodybuilding Nutrition Basics article.
Now you have a few tricks up your sleeve in order to add some pounds of solid muscle to your frame. Implement them and start to grow!! In this article I talk about Testosterone Level Ranges , what is considered normal, and possible ways to increase them.
As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, aggressiveness, confidence, and supports a healthy sex drive.
Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.
Maladies Of Low Testosterone Levels. Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive.
Also energy levels will plummet as well as muscle mass and strength. Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish.
Worst of all, fat loss seems harder than ever as well. If you suffer from low testosterone your mood may also take a dive and you may often feel depressed.
In addition to the above, the following are also maladies of low testosterone levels:. At what age does this decline start happening?
The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as years old.
My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone.
A simple blood work will show you what your testosterone levels look like. Typically, this is not a test that the Doctor orders when you get your physical so you need to request it from your Doctor when you get your next physical.
Normal values of testosterone levels for males: Normal ranges for free testosterone the actual active testosterone that your body can use are: Normal values of testosterone levels for women: If you come up with low testosterone levels in your test results, I would first try to use some natural alternatives in order to see if these can help you to restore your levels.
The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion, before considering hormonal replacement therapy, I would explore all over the counter alternatives.
Also, I would like to mention that by increasing your hormonal levels you may experience some acne and slightly increased aggression.
Natural Testosterone Booster 1: A deficiency of zinc alone can dramatically lower your testosterone levels, so I feel it is a good idea to first and foremost make sure that the low levels do not come from a nutritional deficiency.
This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.
Hard training athletes typically deplete the body from these essential minerals. Due to the fact that ZMA consists of two minerals and a vitamin B, teenagers can safely use this product.
Take a serving of ZMA prior to going to sleep. There is no need to cycle off this product. Natural Testosterone Booster 2: It is rich in various growth factors that are good for hormonal production and general health as well.
It even helps to improve the quality of your sleep! In simple terms, this all means that you convert more of the protein that you eat into muscle. In addition, this plasma protein also helps your body to burn more fat for fuel instead of muscle tissue during periods of dieting.
Take 4 capsules of HumanoGrowth prior to sleep. For more information on HumanoGrowth click here: If interested in HumanoGrowth, be sure to use the discount code Lee15 as Lee is running a wonderful special this week.
Since testsoterone levels begin to decline at 25, that is the age I would recommend you start checking your testosterone levels and start considering some testosterone boosting supplementation.
Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance.
However, there is no harm in teens using ZMA as these are just minerals that prevent a deficiency. Besides, teenagers produce approximately the equivalent of a mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.
While I would recommend you to consider stacking all products if your testosterone levels are really low, if money is an issue you can get some ZMA in order to ensure that your low testosterone is not caused by a deficiency of those minerals.
Then you can use HumanoGrowth if you have extra money. If your levels remain unchanged then I suggest that you talk to a well qualified endocrinologist so that you can look at what the cause for the low levels is and analyze what your options are.
You cannot afford to skip this! These materials are on their way to your Inbox as we speak and should arrive in the next 15 minutes.
In addition, I want to make sure that you do not make the same mistakes that I made which ended up threatening my life.
All of this, thanks to the fact that I had all the desire in the world to change my body but had no idea on how to go about it in the right way….
Because I am passionate about ensuring that no one else goes through the same things I went through in their quest to achieving their dream physique.
I am fully convinced that is my mission in life. Do you think I was born like this? A lot of people when they meet me think that I have always been athletic all of my life, but this could not be farther from the truth.
In fact, before all of the natural bodybuilding titles, best selling fitness author accolades, numerous TV, radio appearances and seminars all over the world….
Now like I said a few seconds ago, before the thousands of transformations and millions of books sold, I was a very insecure year-old teenager back home in Puerto Rico….
Because I was fat. I was more than fat actually, I was technically obese. I was a huge fan of junk food and over the years, my junk food addiction piled up on me.
I hated exercise too! In fact, I hated it with a passion! So what happened you may ask? I reached puberty and suddenly girls became a huge priority to me.
In addition I started to be self conscious of the way that I looked and the way that others perceived me. And with this obesity of course came the scorn and ridicule of classmates and even some close personal friends.
Everyday, going to school, knowing you have to face the insults, the taunting and the pain of being made fun of in front of the whole class.
It was pure torture 5 days a week. So for me, summer vacation was a relief of sorts. However, it was in the Summer of that the situation reached its climax.
To make a very long story short, my parents used to go to a Summer Resort each year. That same year there was a party going on that Saturday night.
So Friday night, a girl that I liked was laying down on a beach chair with two of her girl friends one at each of her side. Just imagine the picture.
So after gathering all the strength I had in me, I had a wonderful friend of mine who was girl magnet distract the other two while I asked out the one I was interested in.
By the way, my friend, who was only 14 at the time, looked as if he was 21 and was as muscular as they get. Just a freak of nature. So anyways, I go to the girl and say: Do you have anyone to go to the party tomorrow with yet?
Which was great for me…. And on top of that, you look like a ten year old! Her response crushed me. It felt like I had been stabbed in the gut!
I think I said something along the lines of: That one blow knocked out any confidence I had in trying again…. I was tired of having zero self-confidence…Tired of being made of fun and teased at school…And definitely tired of walking around with my head down….
As a feeling of embarrassment and shame crept over my entire body… I felt like I committed a crime… That I did something horribly wrong….
At this time I vowed that by this same time next year I will be as lean as they get! I took a good, hard earned look in the mirror and made a promise to myself to lose weight and change my life….
So, when I came back downstairs to eat dinner with my parents, they were shocked when I did not have a soda and dessert along with my meal. Just eliminating all of the junk food that week killed lbs!
It is at this point that I flipped the switch. I starved myself close to death…I was so skinny I could hardly carry my heavy book bag.
I knew I was in trouble one day when I tested my strength with a lb dumbbell that I found laying around the house and I could barely curl it once! In addition, now everyone teased me because I was too skinny.
Other people asked me if I was sick or what. I certainly could not defend myself from the school bullies either.
The nutritionist who was working with me said something that stuck with me still to this day…. It was like a switch just flipped inside of my mind…I went on a quest to get in shape and do it the right way….
I asked my mom to please get me some literature about lifting weights. And that is when I discovered bodybuilding….
To me Arnold represented physical perfection! He looked good from every angle. I figured if I could just look like Arnold, everything would work out.
Plus, he had the charisma and confidence to back it up, which was something I desperately wanted and needed. I even forced my mom to take me to the video store so I could rent his famous movie Pumping Iron.
Bodybuilding became my saving grace. I dove in deep and read everything I could get my hands on to transform my once pudgy body into rock hard, chiseled granite….
Now, going from in terms of exercise created many problems. I was excessively sore, could hardly move, injured my tendons a few times but still worked through the pain , and did I mention I could hardly move?
One word defined my life: Determination made me push through. Looking back, and knowing what I now know, I do not recommend this to any natural guy and definitely not for someone starting out…No wonder most people give up on exercise.
There is no need whatsoever to go through this. But hey, I did not know any better and I totally disregarded the fact that the Arnold Routine was designed for people with at least years of experience.
Regardless of the excessive pain which at times even affected my ability to sleep, I was still dead set on achieving the body of dreams. I tried every single champion routine and noticed that I would only get marginal results.
I then turned to supplements and harassed my parents to buy them for me. Bless their heart as they always supported me with my at times seemingly crazy endeavor.
I tried all protein powders, all sorts of pills I could find at the nutrition store and yet, little results.
To add insult to injury, that is when some people at the gym started to recommend me to try steroids. Frustrated and broke, I decided to stop reading champion routines, stop listening to the gym people and stop buying supplements.
Instead, I concentrated all my efforts into finding the answers myself by using something that I knew very well thanks to school: Determined to find the answers, I began by creating a routine and a diet, following it for six weeks at a time and carefully writing down the results on a daily basis, with data including weight gained, fat lost, strength gained and so forth.
I repeated this process over and over again. Some of my experiments failed miserably like when I tried a super high volume routine with a calorie diet and hours of aerobics.
That was a catastrophe. But other experiments were extremely successful! After years of much trial and error, along with way too much frustration, disappointment and money spent on supplements, books, videos, I finally started to see programs that worked and patterns of training that delivered me the rapid results I was after.
I was able then to replicate these patterns over and over again with great success! Since during engineering school, I worked at a top nutrition store.
People constantly asked me at work and at school what I did to be in shape. That is when I started to write programs for others and much to my surprise at the time, everyone was making huge gains!
When the Internet came about I created my website so that I could reach as many people as possible. In fact, this was my Senior Engineering project.
At the time, most people did not have a site so it was a big deal to be able to create one. Credit to my little brother for helping to teach me that as at the time, there was not even a course in University on the subject.
My brother however is a computer genius and even though he was still in high school, he taught me HTML. Thanks to the magic of the Internet, I was able to start using everything I had gathered over the years that I knew worked on my body and help people all over the world…I became passionate about making sure that others did not have to go through the same thing that I did.
And with that passion that is how I got the body of my dreams, got my career started, achieved best seller status and won bodybuilding championships.
That is also how I transformed thousands of bodies all over the world via personal training, online training and various seminars.
I started following your program in late Febuary and have lost approximately 30 pounds and added some significant size.
My body fat percentage is now around I have a couple of recent photos that I took as part of a day rapid-results fitness competition.
After my first bulk cycle I got to 15 and half stone and put on a lot of muscle and strength by the way, this is all natural , which was amazing!
I am now aged 20 and weigh a lean 14 stone around 8 percent body fat and the knowledge and advice Hugo has given me over the years through his Body Re-Engineering membership site will not be forgotten.
I am so grateful! I gained over 25 lbs of Rock Solid Muscle and lost over 35 lbs of fat. In addition, these are permanent results and I just keep getting better and better.
My doctor explained that it was possible but that most people usually have to take them the meds the rest of their lives so not to worry about it too much and try to lose a little weight if you can.
It was that possibility that gave me the desire to lose the weight and get off of the meds and get healthy. I really had a wake up call so to speak.
Now my desire is to get cut and bigger by next summer when my oldest daughter is getting married.
It might take another year, or even two, but I am determined. I see some of these ads on TV about getting so amazingly in shape and cut in 90 days.
Now I see such small differences on just a weekly basis as I feel a different muscle start to kick in.
It is really cool when that happens. Changing my routines in the way Body Re-Engineering teaches and seeing different muscles start to grow and the shape of my body change for the good is amazing and I can never wait to see what the next phase brings!
About a six months ago I was actually asked if I was a body builder at a local diner that my wife and I go to. I burst out in laughter.
My answer was no, but I did admit to working out. However, it did make me feel good. I have run into several people I know in the past year who simply did not recognize me and were shocked to see the transformation.
They all ask how I did it and I tell them, very simply- diet and exercise. Most people say that they just could not do that.
I tell them they just have to make the time and decide what is more important to them. My sister was so impressed with my success and wanted to do the same thing.
So I have shared this with my sister who was also an obese person and she has lost 80 lbs. She wore like a size 26 and now wears a size She is so much happier also.