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      "body": "Congratulations @yesux! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@yesux/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@yesux) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=yesux)_</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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      "body": "The pike push up is a great exercise  to build up strong shoulders and triceps.\n![](https://steemitimages.com/DQmQFgMYTMT5eV6ijneVrXA11G4wp4tvh5452ezhvjULtMr/image.png)\n\nSo this is lvl 1 (max 5 lvls) kinda begginer routine to the handstand push up.\nRoutine for today:\n\n1.pike push ups x max \n2.hindu pushup x max \n3.headstand x max seconds\n4.wall handstand x max seconds\n  \ndo atleast 3 sets and focus most on technique to prevent injuries and remember this is only first step to the handstand pushup.it takes a lot of time for come to that stage but noone said its gonna be easy so..push harder",
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      "body": "good job,just do it :)",
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      "body": "strenght project,Day 7_chest day\n\n\nworkout for today:\n\nA. regular pushup x15\nB. wide pushup x 15\nC.incline pushup x10\nD. decline pushup x10\nE.90 degree pushup hold x30sec\n\nplay it around 4 circles,around 30-35 secs pause between exercise. \n\n\nDAY 1 - 86kg\n\n![IMAG0059.jpg](https://steemitimages.com/DQmbRRk5Xni78MSaiM1DFwUD9MC4Vj3xRZzfdYREBft8f5A/IMAG0059.jpg)\n\nDay 7 - 85kg\n![IMAG0083.jpg](https://steemitimages.com/DQmebD9jgqvnpdcbjoxigRiVNSCTr4NgNDdRq35UXn6AYLv/IMAG0083.jpg)\n\n\nSo for a next week or 2 il do diffrent training. Il do exercises for a some strenght for tricks (front lever,black lever,handstand..etc) and dont worry il show you all exercises for that .so i hope so you can better understand what muscle you work and for what in this case.So far first week was a \"warm up week\" and now is time to put some hard work :).tommorow next update",
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      "permlink": "remember-what-are-the-benefits-of-exercising-and-do-not-give-up",
      "title": "Remember what are the benefits of exercising and do not give up!",
      "body": "![](https://steemitimages.com/DQmbBKvdbN9PBZ8G8pRokJJfwbha5XV8iGXMSAjTm5D93yp/image.png)\n\nAside from regular exercise to improve overall health, develop muscle and improve physical appearance, this type of activity also affects our mood.\n\nRead about how exercise contributes to mental health and improving interpersonal relationships.\n\nReduces stress - Physical activity acts preventively to stress, you've certainly heard of the term \"stress vaccine\" that refers to increased resistance by exercising. Exercise at least a few times a week and become stress-resistant!\n\nIt alleviates depression - Exercising releases endorphin that gives us a sense of happiness and euphoria. Total mood can improve exercise several times a week (30 minutes). Do not give up because you can only notice the positive effects of exercise after a few weeks, and the longer you exercise, the more pronounced the effect on reducing the symptoms of depression.\n\nImproves brain function - Various studies show how cardiovascular exercises can improve brain function. If you walk every day for a kilometer, you have chosen good activity to prevent brain reduction, memory protection, and learning center.\n\nStrengthens memory - Research has shown that a program of exercise lasting at least two weeks significantly improves memory capability, decision-making efficiency, and processing of different information.\n\nExercise keeps weight under control - This is the most obvious result of exercise: it burns calories by a simple formula: the more you move, the more calories you burn. It is not a demanding math.\n\nExercising Fight against Chronic Diseases - Exercising on active exercise will help maintain normal blood pressure and maintain a healthy cholesterol level. Physically active people are not so prone to type 2 diabetes and osteoporosis.\n\n\n\n\n\n\n\n\n\n\n\n(Last 2 days was rest..hmm kinda rest..i practice handstand and frog stand.tommorow few pictures and progress for 1 week.Sooo...)",
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      "body": "![](https://steemitimages.com/DQmQBahwpATQmxBEmWC4zBZUoMwQpRA4RRY37e66YnGfnrs/image.png)\n\n\nIngredients:\n150g of low-fat cheese\n150g of coconut flour\nA little almond milk\n1 measure of whey protein with vanilla flavor\nstevija (if want)\n\n\nPreparation:\nPlace Badem in warm water and let it boil for one minute to remove the bitter skin easier. Apply a small amount of almonds milk and a whey protein counterweight, then slowly add coconut flour by mixing until a solid and smooth mixture is obtained that is easily shaped by the hands.\nWith a ribbon, separate the piece by piece of mixture, place a peeled almond in the middle of the mixture, and form balls in the palms. I recommend that the beads are medium in size (like the classic Raffaelo rounds) for easier consumption.\nLeave the pellets in the refrigerator for 60 minutes to harden.\n\nSimple as that,enjoy  :)",
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      "title": "How to calculate how much calories we need?",
      "body": "After several inquiries to the email about how to calculate the daily calorie I decided to write this article. I hope some things will be at least a little clearer.\n\n![](https://steemitimages.com/DQmacRJUeXubiwBDDMTufpzcNR9hX3LLMs79KzmRoaYYxFB/image.png)\n\n\nBefore entering any dubious breakdowns, I would just like to say that this is generalization and it makes no sense to count every calorie you have entered. The recommended daily intake varies from person to person and may be affected by several factors, from day to day stress. In the rest of the text I will try to clarify some things about nutrition and calories.  \n\nWhat are calories?\nCalories are a unit of energy value for food and are labeled with the abbreviation kcal. Viewed from the side of physics, they represent the amount of energy needed to bring 1 gram of substance to change the temperature by 1 degree Celsius. On products besides calorific value and measure in Joululas [Đulim], they are related to formula 1 kcal = 4.184 J.\n\n\nWhere to enter calories?\nAll foods differ in the amount of nutrients, meaning each food has a different amount of protein (proteins), carbohydrates, and fat. To find out more easily, look at the following calories:\n\n1 gram protein = 4 kcal\n1 gram of carbohydrate = 4 kcal\n1 gram of fat = 9 kcal\n\nIf you have the calorie intake you have to intake daily, then you will be able to easily see that with a small amount of fat you will quickly inject a lot of calories and you will not be so disgusted.\n\nIn other words you have to spend more than double energy to consume 1 gram of fat instead of 1 gram of protein or carbohydrates.\n\nAthletes are advised to take about 3 grams of protein per kilogram of weight per day. It would be optimal if 40-60% of the diet was protein, 15-20% fat and the rest of the carbohydrates.\n\nHow to calculate how much calorie I need?\nTo calculate this, you need 2 data.\n\nYour first Basal Metabolic Rate (BMR) or the number that tells how much your body consumes calories in the day while it is idle. You can easily calculate this by the formula: BMR = your weight in kg x 20kcal. You can get a more accurate calculation using the following formula:\n\nFor women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 * height in centimeters) - (4.7 x years)\nFor men: BMR = 66 + (13.7 x weight in kilograms) + (5 * height in centimeters) - (6.8 x years)\nThe second parameter is the amount of energy you spend on your physical activity (TDEE, Total Daily Energy Expenditure). The framework value is calculated by selecting from the following list:\n\nspend most of your time sitting (for example, without office work training): 1.2\nlittle active (eg exercising with a slight intensity 1-3 times a week): 1.375\nmoderately active (eg exercising 3-5 times a week with moderate intensity): 1.55\nextremely active (eg training with high intensity 6-7 times a week): 1.725\nExtremely active (eg, daily high-intensity exercise combined with difficult physical work): 2\nFinally, we can now calculate your daily calorie consumption: (BMRxTDEE) x1.1. These 10% are added in the end because about as much energy is needed to feed the food.\n\nHow many calories can you enter in the definition?\nUsing lipid formulas above calculated, you are recommended caloric intake and you take 200-600 kcal to start consuming energy stored in fat deposits. More than that, it's not healthy because apart from not having energy in the long run, you can harm your metabolism and health in general.\n\nHow many calories do you take on weight?\nWhen you simply need to spend more on your weight than you spend, add up to 5-20% more calories to the calculated count.\n\n \n\nIs not that right? I know that 100 \"experts\" have 200 ways to settle a diet, but this way is at least the easiest and the easiest way to understand. I hope you will be easier to exchange and adjust your diet now. \n\nHave fun :)",
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      "body": "follow,upvote,resteem,comment...solved :)  nice post ,and keep it up gj",
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      "body": "hope you can do the same,im pretty new here :)",
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      "body": "thats the spirit.its gonna be hard but for a big goal :)  i follow and restemmit ,my support is with you",
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      "author": "craigtransforms",
      "permlink": "re-yesux-re-craigtransforms-k874jwh0-20180124t084857127z",
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      "body": "Thank you! I won't be quieting anytime soon, thats for sure!",
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      "body": "gj man,dont quit no matter what and youl be fine :D.on my blog you can saw for now a few exercise,could be fun for you 2.only bodyweight..i upvote ,hf",
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      "title": "3-msp Day 3",
      "body": "3 months strenght project,Day 4_upper body\n\nWorkout:\n\nA. chinups - 10\nB. regular pushups 15\nC. 90degree pullup hold  15sec\nD. reverse chair dips 15\nE. shoulder press ups 10\n\nFour circle of that,eat,sleep,repeat :)",
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      "permlink": "re-yesux-re-xel-what-exercises-can-i-do-to-flatten-my-stomach-20180123t204759439z",
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      "body": "Hi, you can eat carbs at any time of the day it doesn’t matter. The most important factor is your total calorie intake at the end of the day",
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      "body": "gj sir.can you tell me is it okay for eat carbohydrates only after workout and all meals before and after only proteins and fats..fck my english",
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      "body": "today we are doing leg day\n\nmy leg day example for today was:\n\nA. side hops - 20 sec\nB. calf raises - 20 sec\nC. knee raises 30 sec                                  \nD. squats  30 sec\nE. jumping lunges 30 sec\nF. wall sit 30sec\n\n\ni do 4 circles of this and its goes like  a,b,c,d,e,f and its over 1 circle. today i do 4 circles and it feel crazy :) ..i took pause between exercise around 30-35sec and after 1 circle around 1 minute.try it and tell me your thoughts \n\n![IMAG0060.jpg](https://steemitimages.com/DQmaM3w2v1tteNNMFbxbFj4w738euHMFuFGoJYiHvMDf2CQ/IMAG0060.jpg)\n\nbreakfast today..some meat .4 eggs ,salad and some butter\n\n\n![IMAG0061.jpg](https://steemitimages.com/DQmdHAn6Eg5UbYPeCzfXpwgDWet6LBhTJMcQ9Pujk938x8i/IMAG0061.jpg)\n\nand after workout i took meat,rice,potatos and a cup of proteins  (and glass with 2 oranges juiced)\n\nTommorow upper body :)",
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      "title": "3 months strength project",
      "body": "Hello,\nthis first 3 months i wanna regain some strenght (for some calesthetich tricks one day i hope so).\nHere il show you update every day till we hit first 3 months,and after that im gonna change program for some specific excersices.il show you later on...\n\nnow at this DAY 1 il just do a some kind of a test,just a regular bodyweight. that means : pushups,pullups,squats,situps,dips  in a some regular time with only 2 circles.just a test for day 1 \n\nafter few hours...\n\n![IMAG0055.jpg](https://steemitimages.com/DQmeiskrbaYRGodGRG46VE8jVTvXTqv1PJSaRUGzA8izu2Y/IMAG0055.jpg)\n\n3-4 months earlyer i trained but only few times a week and had 7-8 kg less than now. now last few months i stop with training ,just eating alot of food,junk and healty ..but more junk.and now is time  for changes,both mental and psyhical.\n\n![](https://steemitimages.com/DQmZdFR6a5JSYVrvEo83EGNxp2CnH2EpnyztXpPzqtwxf6q/image.png)\nthats around 78kg\n\n![IMAG0059.jpg](https://steemitimages.com/DQmbRRk5Xni78MSaiM1DFwUD9MC4Vj3xRZzfdYREBft8f5A/IMAG0059.jpg)\n\nand this around 85..jep time for changes\n\n\n\nNow il train 5-6 times a week and update every training and some my meals,my picture every week or 2 ..ty steemit cya tommorow with new updates..p.s. leg day :)",
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