The Best Fitness Magazine

Swimming or Running Which is the best?

Gym Routines For a nice body

Cardio to loss fat! Lets prepare for summer

ABS FOR EVERYONE

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!

How to do it?

Getting hard rock abs is truly a gold achievement, but

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

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

body to define.

“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

more about them and to avoid injuries.

How to

A RECENT SUCCESS

Getting a six pack is

a difficult goal. Work

constantly and you

will be able to show

them in your next

vacation.

[Click here to add a caption]

By Rafael Juarez Torres

complete sport. Others think that

running is better. There are some

important aspects to decide which is

better.

Article

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.

There are some important

aspects to decide which is

better.

Climate and temperature is a big

issue. Swimming in a pool with

cold water contributes to burn

fat. In running, having a hot and

humid climate makes losing

weight faster, but you must

always care of constantly

drinking water to avoid

dehydration. Recent studies

have proved that running

improves cardio health and old

people that run have less risk of

heart attacks than the foes that

swim in a very constant way.

Running is also easier because

the runner doesn’t need a pool,

just some nice sport shoes.

In conclusion, there aren’t a lot of

facts that make an important

difference between the two sports.

Maybe running is more practical

and has a few health issues that

highlight from swimming. Practice

the one you’re more comfortable

with. Losing fat depends more on

the intensity of your training, not in

the kind of sport you practice.

Feel free to try other disciplines

like tennis or soccer. The

important thing is making exercise

to have a better and healthy life.

By Rafael Juarez Torres

complete sport. Others think that

running is better. There are some

INSANITY! New way

of losing fat

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.

“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

GIVE IT A TRY!

INSANITY is the

hardest cardio

circuit in a DVD.

Results are

guarantee or you

can have your

money back. Why

not trying?

By Rafael Juarez Torres

complete sport. Others think that

running is better. There are some

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. Set a regular time for family meals.

2. Serve a variety of healthy foods and snacks.

3. Give a good example by following a nutritious diet.

4. Avoid food fights.

5. Is more likely to eat fruits, vegetables and cereals.

6. Is less likely to eat snacks unhealthy.

7. Is less likely to smoke, drink alcohol or use marijuana.

WHAT COUNTS AS A FAMILY

MEAL? 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.

[Click here to add a caption]

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.

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.

By Manuel Elizarraras

C.complete sport. Others think that

running is better. There are some

important aspects to decide which is

better.

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..

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.

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

by Manuel Elizarraras

A handsome face and a nice body are only

extras in a man. The most important thing is

personality. Don’t be shy with her and please

avoid the awkward silence moments! Always

bring themes of conversation. “We like men

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.

“A good man always takes care of himself.”

Daira told us that men must worry a little for

their appearance, not much as women, but

hygiene is always important. Buy some nice

shirts and pants, some perfume also works.

In conclusion, the perfect man doesn’t exist, but

you could be the one for someone. Don’t mess

it up!

IN AN INTERVIEW WITH THE RECOGNIZED FITNESS STAR DAIRA AGUILAR, WE

DISCUSS THE MOST IMPORTANT THINGS TO DO OR NOT TO DO WHEN DATING A

GIRL. DAIRA IS THE ACTUAL WORLD CHAMPION OF FITNESS COMPETITIONS; SHE

HAS A VERY VALUABLE CAREER THAT HAS INSPIRE LOTS OF PEOPLE.

How to get the woman of your

dreams

“A confident man that makes

people laugh gets lots of

points.” Daira... Interview by Rafael Juarez Torres

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

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.

What is the use of gym each

machine?

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.

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.

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.

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