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      "body": "Congratulations @pastraining! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@pastraining/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@pastraining) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=pastraining)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "title": "¡Come y deja de Fumar!",
      "body": "<center>![](https://cdn.steemitimages.com/DQmb9QnVj67DjihsM7cnBQbP5zmQwkumnjo65DVrrhmdciA/image.png)</center>\nAcaba con la nicotina con una **nectarina**. Científicos de la Universidad de Buffalo señalan que ***el consumo de frutas y verduras puede ayudar a dejar el tabaquismo.***En el estudio de 14 meses, las persianas que consumieron al menos cuatro porciones diarias de frutas y vegetales tuvieron tres veces más probabilidades de abandonar el cigarro, en comparación o quienes consumieron menos. \n\n<center>![](https://cdn.steemitimages.com/DQmexz23AVoJCZeKkVzxFZHR6NiUzWiAghoqSfbXAzA79Uk/image.png)</center>\nEl autor del estudio Jeffret Haibach, asegura que los fumadores con frecuencia confunden los antojos con las ganas de fumar, por lo que el efecto de saciedad de los productos ricos en fibra puede evitar el consumo de cigarros. Otra ventaja: las frutas y verduras empeoran el sabor del tabaco, por lo que puede resultar repugnante.\n\n<center>![](https://cdn.steemitimages.com/DQmTs91Xgdu1QoLvSSPhq7XxZadduduhWsoSz4WeSUfbAez/image.png)</center>\n<br>\n<center>¿Que piensas al respecto? \n¡Comienza a comer frutas y verduras y cambia tu vida!</center>\n<center><a  herf=\"https://www.instagram.com/pas_training/?hl=es-la\">Sigue a PAS Training</a></center>",
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      "permlink": "9-mandamientos-para-ganar-masa-muscular",
      "title": "¡9 Mandamientos para ganar masa muscular!",
      "body": "¡Lo que debes saber para que tus músculos crezcan como la espuma!\n\nPrimero debo decir que este articulo esta destinado para los atletas naturales, es decir, aquellos no que utilizan sustancias sintéticas y hormonales para forzar su desarrollo corporal. Soy defensor de que el atleta natural es la mejor opción y debería ser la única, por cuestiones de ética y salud. \n<center><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQiHpSIpsHAAawuC8CU0zDXk4QfTSL_azj3Y7HpzvbJGCu7BK7JcQ\"></center>\n\n\nSin mas que decir, les presento los mandamientos de nuestra nueva religión: \n<center><strong> El Crecimiento de grandes músculos </strong></center><br>\n\n\n\n\n<br><h4> 1-  Hacer los ejercicios correctamente. </h4>\n - Tiene que ser obligatoriamente el primer mandamiento. Cada vez que agarras una barra o una mancuerna debes esforzarte por realizar el ejercicio como Dios manda, respectando las leyes de la fisiología.\n- Cada movimiento tiene una trayectoria concreta y un angulo de recorrido que viene establecido con el fin de actuar sobre un músculos o músculos dados. Por ejemplo, el Bench Press, comienza desde que la barra toca el pecho en su zna media hasta la extensión total de los brazos, en el Curl de Bíceps de pie hay que estirar por completo los brazos y flexionarlos todo lo posible, evitando que los codos se aparten de los costados del cuerpo y se desplacen hacia delante.\n- Así sucesivamente, si el Bench Press no llegas a tocar el pecho o el Curl no estiras los brazos por completo, NO ESTAS HACIENDO CORRECTAMENTE LOS EJERCICIOS, por lo tanto no estas estimulando el musculo como es debido y no estas generando ese deseado crecimiento muscular optimo.\n\n<center><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQlBOAnNelQKjpcnaqiKh6q9vSxIv7g-6-ah-KMDrV8jkUa14f44g\"></center>\n\n\n<br><h4> 2-  Movimientos controlados. </h4>\n- Una vez que ya sabes como hacer correctamente los ejercicios, ahora tienes que marcar el ritmo de ejecución mas productivo. Evita los movimientos con sacudidas, tirones, vaivenes, malabares y uso de la inercia, porque ademas de impedir la máxima estimulación de los músculos, constituye un alto riesgo de lesión.\n- Sea cual sea el ejercicio en cuestión, hacerlo con pleno control y marcando una pausa al inicio del levantamiento del peso, esto no significa ir en cámara lenta, pero si usar una velocidad controlada que permita la máxima estimulación en el musculo.\n\n<center>![](https://cdn.steemitimages.com/DQmQ8sbTacWHdycHFLq3Srf6XvoZpnNeSiADzxJi1miesvh/image.png)</center>\n\n<br><h4> 3-  Incrementar la carga manejada. </h4>\n- Este mandamiento parece una absoluta  obviedad, pero no lo es. En lugar de intentar hacer mas series, mas repeticiones o mas ejercicios, basa tus avances en  la carga manejada.\n- Este el principio de sobrecarga progresiva. pero a menudo cae en el olvido con tanta información y métodos de moda en las redes sociales.\n- Lleva un control diario de los entrenamientos e ve aumentando paulatinamente los pesos manejados.\n\n<center>![](https://cdn.steemitimages.com/DQmZGSFqnB7SsfPi6n31SmzeGighGvQMrsu5mNwrHR1Asd4/image.png)</center>\n\n<br><h4> 4-  Dejar los músculos recuperarse. </h4>\n- Es muy importante dividir una rutina que permita que tus músculos sean estimulados y que también permita que se recuperen de forma optima. No te voy a decir que hagas una rutina de 3 días\no 4 días o 7 días, todo depende de tus objetivos y características particulares, pero si debes tener en cuenta que para que un musculo \"crezca\" necesita un estimulo de sobrecarga y un recuperación\npara que pueda crecer y hacerse mas fuerte.\n- Divide la semana según tus prioridades y tus actividades, enfocate en un entrenamiento intenso y de calidad con una recuperación optima y eficiente (comer y dormir). \n<center>![](https://cdn.steemitimages.com/DQmWUwm3HF9cC4j88KknpNiFCDkL4GfjtMpo3KRuxh437tG/image.png)</center>\n\n\n<br><h4> 5-  Entrenar con ejercicios básicos. </h4>\n- Te voy a dar una división rápida que los ejercicios reyes en cada músculo que generalmente se trabaja en los gimnasios.\n\n**Pecho:**  Press de  Banca, Paralelas.\n**Hombro**: Press de Hombro de pie.\n**Piernas:** Sentadillas, si sentadillas HASTA ABAJO.\n**Espalda alta:** Dominadas, Remo con barra.\n**Espada Baja:** Peso Muerto, Hiperextesiones.\n**Trapecios:** Encogimientos de hombro.\n**Trices:** Press de agarre estrecho.\n**Bíceps:** Curl con barra de pie.\n\nCon estos ejercicios puedes y vas conseguir acumular mucha fuerza y volumen muscular por años...\n\n¡Si quieres ser grande y fuerte, debes hacer Sentadillas y Peso Muertos pesados!\n\n<center><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRf3jvmUKfToflHSy8PdLqiCWzgiVrypk57_WkXJ8gcVSB8sWja\"></center>\n\nHasta aquí dejaremos nuestro post por ahora, para la próxima te estaré explicando los 4 mandamientos restantes.\nPor favor comenta y comenta la información que te he brindado el día de hoy.\n\n<center><h3>¡Ahora a entrenar!</h3></center>\n<center><a href=\"https://www.instagram.com/pas_training/?hl=es-la\" > Sigue a PAS_Traning</a></center>",
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      "title": "",
      "body": "Nunca es tarde, lo importate es empezar!",
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      "body": "La verdad es que no queda mucho tiempo ya. Habrá que ponerse las pilas!",
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      "author": "pastraining",
      "permlink": "tengo-lo-que-se-necesita-para-un-abdomen-de-playa",
      "title": "¿Tengo lo que se necesita para un abdomen de playa?",
      "body": "<center><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSPs_lfERblyo44GfYxnqO6JYn7A6GOQc_r499iztrCCvfmyI5Cbw\"> </center>\n\n\nTodos queremos lucir el cuerpo ideal de playa, un <b>abdomen plano</b> y una silueta simétrica y proporcional, y estoy seguro que todos o si estás leyendo este post es porque seas ese abdomen que hará que todos volteen a verte en el verano. Dentro de este post te voy a revelar 3 elementos importantes para alcanzar el objetivo, además de una ruta rápida y segura para conseguir los chocolates.\n\n\n<center><img src=\"https://i.ytimg.com/vi/4Y_DRgcLjN0/maxresdefault.jpg\"> </center>\n\n   Antes de comenzar, sería muy prudente respondernos esta pregunta. ¿Por que solo pocos son dignos de lucir ese six pack?, te lo voy a resumir en 3 palabras: Dedicación, Esfuerzo y Constancia... 3 elementos fundamentales para conseguir ese cuerpo deseado. Dedicación para mantenerte ejercitandote de forma regular, Esfuerzo para entrenar, descansar y alimentarte correctamente y Constancia para mantener esa disciplina a lo largo del tiempo.\n\n<center><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQEVRUqL9DVFjHC5_WwClJpbPZvMGOcyrw4ONfZqxfAnl79DBcPFA\"> </center>\n\nAhora, seamos realistas, todos queremos disfrutar de un tiempo con los amigos una comida \"sabrosa\", pero también queremos ese abdomen bello y hermoso...entonces, ¿que debes hacer?....Debes lograr un equilibrio en tu vida que te permita obtener tus objetivos sin terminar como un vendedor de Herbalife o un gordo de 150 kilos.\n\n\n<b>Primero</b> Debes tener objetivos realistas en cuanto a adelgazar se refiere...no vas a perder los 20 kilos de grasa que has acumulado en 5 a los en 2 meses, enfocate en perder entre 500g y 1kilo de grasa al mes.\n\n<b>Segundo</b> Haz un seguimiento de tus progresos, las fotos son el mejor instrumento para ver los cambios de tu cuerpo en tiempo.\n\n<b>Tercero</b>  Comienza a realizar algún deporte o actividad física (correr, nada, gym, crossfit) lo que hagas aumentará tu gasto calórico diario, y es justo lo que queremos (explicación al final)\n\n<b>Cuarto</b> Mantén una alimentación adecuada y saludable, olvídate de las dietas milagrosas de agua de piña o el Té rojo...no sirven, así de sencillo...no son sostenibles en el tiempo....mejor concéntrate en comer proteínas de calidad y muchas frutas y verduras.\n\n\n  Gasto Calórico, cantidad de calorías que tu cuerpo quema en un intervalo de tiempo, imagina que tu cuerpo quema 2000cal diarias, si comes 2001cal aumentaras de peso y si comes 1999cal bajaras de peso, explicado en términos sencillos, entonces lo que debes hacer es \"quemar\" más calorías de las que \"ingieres\" para bajar de peso.\n\n  Recuerda que siempre debes mantenerte enfocado en tus objetivos y trazar un plan para llegar a ellos, ejercicio regular, alimentación balanceada y un descanso óptimo es una ruta segura al éxito.\n\n En los próximos post te explicare una rutina básica y efectiva para empezar a obtener esos músculos abdominales.\n\n Recuerda seguirme en IG: <a href=\"https://www.instagram.com/pas_training/\">@PAS_Training</a>",
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      "body": "[Source](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts)\n[Plagiarism](http://www.plagiarism.org/plagiarism-101/what-is-plagiarism/) is the copying & pasting of others work without giving credit to the original author or artist. Plagiarized posts are considered spam. \r\n\r\nSpam is discouraged by the community, and may result in action from the [cheetah bot](https://steemit.com/faq.html#What_is__cheetah).\r\n\r\n[More information and tips on sharing content.](https://steemcleaners.org/copy-paste-plagiarism/)\r\n\r\nIf you believe this comment is in error, please contact us in [#disputes on Discord](https://discord.gg/YR2Wy5A)",
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      "body": "Maybe that happens to you because you eat very close to your training time, remember, if its solid food, eat it 60 minutes before training and if it's some type of shake, take it 30-45 min before.",
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      "title": "What to eat? : \"Pre and Post workout\"",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttp://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Food-as-Fuel-Before-During-and-After-Workouts_UCM_436451_Article.jsp",
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      "body": "<center> ![](https://cdn.steemitimages.com/DQmXJfSB5x3UWsvNhGbMBtFh7St5By6GDKTjDdeX7VL35K8/image.png) </center>\n\nThere are many opinions as to what you should eat before, during and after your workouts. The reality is that your body is your vehicle, so you’ve got to keep your engine — your heart — running while you work out.\n\nThat means fueling up with the right foods before your workout, hydrating with the right fluids throughout your regimen, and eating the right amounts at the right times.\n\n“You don’t have to adhere to a rigid schedule, and there are no hard-fast rules,” says Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. “But there are some things you should do before, during and after you work out.”\n\n<center>**Before your workout:** </center>\nEat healthy carbs, hydrate with water.\nNot fueling up before you work out is like “driving a car on empty,” says Platt, an American Heart Association volunteer. You also won’t have enough energy to maximize your workout and you limit your ability to burn calories.\nIdeally, fuel up two hours before you exercise by:\n\n-**Hydrating with water**\n-**Eating healthy carbohydrates** such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole-grain pasta, brown rice, fruits and vegetables.\n-**Avoiding saturated fats** and even **a lot of healthy protein** — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.\nIf you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.\n\n“The key is to consume easily digested carbohydrates, so you don’t feel sluggish,” Platt says.\n\n\n\n<center>**During your workout:**</center>\n**Hydrate with water.**\nWhether you’re a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water.\n\nYou don’t need to eat during a workout that’s an hour or less. But, for longer, high intensity, vigorous workouts, eat every half hour 50-100 calories of carbohydrates such as raisins, an energy bar or banana.\n\n\n\n<center>**After your workout:** have fluids, healthy carbs and protein\n**After your workout**, it’s time to refuel with:</center>\n\n**- Fluids.** Drink water, of course. Blend your water with 100 percent juice such as orange juice, which provides fluids, carbohydrates and potassium.\n**- Carbohydrates.** You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.\n**- Protein.** Eat things with protein to help repair and grow your muscles, including a whole grain bagel, baked potato, peanut butter sandwich, etc.\nIt’s important to realize that these are general guidelines. We have different digestive systems and “a lot depends on what kind of workout you’re doing,” Platt says.\n\nSo, do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.",
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