Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Can You Build Muscle And Lose Body Fat At The Same Time

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Can You Build Muscle And Lose Body Fat At The Same Time

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Can You Build Muscle And Lose Body Fat At The Same Time

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Flexibility For Golf Will Not Be Lost With Weight Training

There is no doubt that flexibility for golf is extremely important to your golf game. Little wonder that one of the biggest fears among many golfers looking to improve their game is that of losing their flexibility specific to golf as a result of weight training that builds muscles and stretching exercises.

This is one of the reasons why many amateur golfers still avoid joining golf-specific exercise and conditioning programs. They mistakenly link every weight-training program with muscle building and bodybuilding.

Although it is true that muscle building and body building will tend to make somebody stiff, the facts are that weight training can either be used for body-building and building of muscles, or it can be used to build strength.

The golf specific weight training programs are aimed at building strength and endurance. Not muscles. A genuine golf exercise program will have nothing in its’ weight training routine to remotely relate it to muscle or bodybuilding.

In fact stronger conditioned muscles will tend to dramatically improve flexibility for golf, rather than reduce it. Flabby, weak, unexercised muscles are the ones that will tend to be very stiff and over time will take away the flexibility for golf in anybody.

Stretch exercises, which work best with strengthened muscles are very effective in helping to increase flexibility. These exercises usually have a major impact on the quality of the golf swing for most players.

Therefore it is not true that incorporating dumbbells into golf specific exercises makes a golfer lose flexibility. Rather the entire program plays a major role in enhancing flexibility for golf and the results from players who have tremendously improved their game, speak for themselves. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

Flexibility For Golf Will Not Be Lost With Weight Training

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Bodybuilding Supplements May Not Be Necessary

To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?

Lets have a look at the basics.

There are various reasons why athletes may be interested in supplementation.

 Concern about getting adequate nutrients from our food supply.

 Suspicion of pharmaceuticals.

 Belief that diet alone will not achieve optimal nutrition

Supplements include the following:

 Vitamins

 Minerals

 Amino Acids

 Herbs

The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.

They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.

Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.

Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better”

Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.

They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain “overtraining”

The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of

the population and has a high failure rate.

If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…

MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.

The bottom line on weight gain supplements

 Before taking a supplement try to make modifications to your diet that might achieve the same goals.

 Only choose products that show the amount of active ingredients on the label that are required.

 Be aware that “natural” does not mean ‘safe’

 Some herbal supplements may have unpleasant side effects.

Listed below are some popular bodybuilding supplements available on the market today:

Creatine monohydrate

Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.

Creatine is said to significantly increase lean muscle mass,

improve performance, increase energy levels and speed

up recovery rates. Creatine also stimulates the uptake

of amino acids in the proteins, which means that the

more that it’s used the more muscle that may be grown.

Dosage: A loading phase of 20grams a day for the first five days then a

maintenance phase of 5grams a day from then on.

Whey Protein isolate

The highest yield of protein currently available

and is extracted from milk. This is another popular supplement

for athletes and bodybuilders because of its high proportion of

amino acids. It is supposed to be high in potassium, which is essential

for muscle growth and is an antioxidant and a good

immune system builder.

Dosage: 20gms – 100gms a day.

Tibulus Terrestris

Tribulus terrestris is a plant that grows in many

tropical and moderate areas of the world and is

very rich in chemical compounds such as saponins,

flavonoids and alkaloids.

Tribulus terrestris is supposedly a testosterone enhancer.

and increases sex drives in both men and women.

Dosage as per bottle.

Glutamine

Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein

shakes and good quality protein powders; it can also

be added to protein shakes for added potency.

Dosage: 5grams to 15 grams per day.

So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it. var adfly_id = 2618264; var adfly_advert = ‘int’; var domains = [‘depositfiles.com’, ‘rapidshare.com’, ‘vip-file.com’, ‘smsfiles.ru’, ‘4files.net’, ‘turbobit.ru’, ‘uploading.com’, ‘letitbit.net’, ‘depositfiles.ru’, ‘sms4file.com’, ‘ifolder.ru’, ‘hotfile.com’, ‘anyfiles.net’, ‘sharingmatrix.com’, ‘megashare.com’, ‘megaupload.com’, ‘rapidshare.de’, ‘rapidshare.ru’, ‘uploadbox.com’, ‘filefactory.com’, ‘filefactory.ru’, ‘filepost.ru’, ‘onefile.net’, ‘freefolder.net’, ‘getthebit.com’, ‘turbobit.net’]; var adfly_id = 2618264; var adfly_advert = ‘int’; var frequency_cap = 5; var frequency_delay = 5; var init_delay = 3;

Bodybuilding Supplements May Not Be Necessary

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A Look At Bodybuilding As A Sport

Competitive bodybuilding is a sport in which athletes attempt to develop and maintain the perfect muscular body. As bodybuilding competitors show off their physique and perform with a number of poses, they are judged by a qualified panel of experts who will render the final decision as to the winner.

When it comes to bodybuilding, the appearance of a competitors physique is much more important than how much he/she can lift. The sport of bodybuilding, therefore, should not be confused with or compared to a competition of strength. Instead, it is one of visual appeal. Bodybuilding is open to both men and women with specialized categories for each.

For those who regularly compete in bodybuilding competitions, or are interested in participating, the main strategy for contest preparation includes a combination of resistance weight training, a customized nutrition plan and plenty of rest. Resistance training is very important in bodybuilding as it is this that causes an increase in muscle size. The importance of nutrition comes into play as muscles grow, are injured and repaired during the bodybuilding process. In order for the body to properly heal itself, a customized nutrition plan is a must. Generally, bodybuilding competitors will eat a larger number of meals per day, but in smaller quantities. For instance, rather than eating three normal meals a day, a bodybuilding competitor may divide their food up into six or seven small meals.

Because of the strenuous regimen required of any bodybuilder, athletes often enlist the help of a nutritionist and a professional trainer. These individuals can work together to make sure that the athlete is training properly and also receiving the proper amount of nutrition. Rather than having to figure out how much to eat, when to eat and how often to work out, the trainer and nutritionist will handle all of the details while the athlete concentrates on building muscle.

At the end of the day, which is often exhausting for many bodybuilding competitors, rest is essential. Not only for the obvious reasons, but it is during rest that the muscle growth occurs. Without eight hours of sleep every night, some bodybuilding competitors find it difficult to regain energy and rebuild strength after an exhausting workout. In addition, many competitors find that an afternoon nap may further increase their body’s ability to increase muscle.

Individuals who are interested in entering into the world of bodybuilding should consult with local trainers in their area. If there are no trainers to be found, a stop at the local gym may provide answers as to finding a qualified trainer. Bodybuilding is a sport that requires a lot of dedication and even more hard work, which is evident in the physique of most competitors.

The information in this article is intended to be used for informational purposes only. It should not be used in conjunction with, or in place of, professional medical, nutritional or training advice regarding bodybuilding as a sport or as a hobby. If you are considering a venture into the world of bodybuilding, you must consult with a physician prior to beginning any exercise and/or nutritional regimen.

A Look At Bodybuilding As A Sport

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Creatine Nitrate Supplements for Your Bodybuilding Efforts

creatine nitrate

Every bodybuilder wants to go to your training sessions and pumped full of energy best creatine on the market. Also all want to be able to maintain this energy creatine nitrate through your routine and maybe squeeze a representative or two just in case. To do this, make sure that complement your intense training with a stack of complete supplement to help them achieve maximum profits and lose body fat as much as possible to ensure that , on average, lean ripped physique .

While most bodybuilders are able to do this , some people are still essentially in the dark when it comes to types of supplements they need to help them achieve their fitness goals. Often we make the mistake of buying supplements creatine nitrate based on hype and price, but with the purchase of supplements best creatine on the market that are not based on your fitness goals end up losing your hard earned money without decent results to prove money.

Bodybuilders of all, they need a lot of nutrients to achieve a mean -looking body. Among the many supplements creatine nitrate they need to complete their efforts are creatine supplements nitrates are best taken in the form of shakes and powders. This is because it is more soluble than best creatine on the market monohydrate and is therefore best to help boost energy , promoting muscle growth and improving pump levels. It has also been shown to improve athletic performance, especially in athletes who participate in endurance sports .

This significant advantage buy creatine nitrate is also the reason why manufacturers have started designing supplements best creatine on the market deliver creatine nitrate ways to help boost the ingredients of supplements. Delivery of amino acids in the form of creatine nitrate , for example, using the amino acids are available to builders at the same time, they also get their recommended dose of best creatine on the market , which subsequently becomes nitric oxide which helps to increase their pump and endurance.

Creatine Nitrate also strengthens muscles , it is also used as a supplement best creatine on the market to the conditions in which muscle weakness such as muscular dystrophy and heart failure as well as after an injury or accident failure. For manufacturers , nitrate creatine increases muscle mass because muscle creatine attracts water and also reduces lactic acid, which is one of the causes of muscle fatigue .
The creatine nitrate is also responsible for short bursts of energy bodybuilders are for short periods of explosive activity . This is because creatine increases the production of ATP , an energy source creatine nitrate for the muscles . It also allows bodybuilders to be able to do more sets and reps without feeling too tired or feel too bad.

About the best dose and timing of taking supplements containing creatine nitrate , there is no hard and fast rule that you have to maintain , but it is recommended to take about 3-5 grams per day to experience complete saturation of the creatine nitrate in three weeks . There’s also no better time to take supplements containing buy creatine nitrate , it does not show immediate results. Once your muscles are fully saturated , it will always be available for use whenever you need it .

Also, no matter what you take or how to take buy creatine nitrate supplements creatine nitrate. It can be mixed with water , tea or juice , although it has been shown to be more effective when mixed with beta -alanine supplementation best creatine on the market , as it helps to reduce the feeling of periods recovery and accelerated fatigue so you can do more sets and repetitions .

If it is more efficient and the power you need to build muscles and increase the bombs , then head to your computer and find the best creatine on the market supplements buy creatine nitrate now so you can be on your way to getting the greatest body for you.

Creatine Nitrate Supplements for Your Bodybuilding Efforts

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super whey protein of goods for the construction of the body can be achieved with massive discounts Delhi ,super whey protein Super Slim Pomegranate diet pills , Asia ( phew ) was seven , the year 2012 – India supplement , one of the main sites bodybuilding nutritional supplements , Delhi, has been helping cover their substantial discounts on whey protein isolate concentrate of high quality goods with regard to muscle development super advanced whey protein. A store managers involve selling prices declined substantially can leave weightlifters who aspire to obtain whey protein isolate of its lower price range . Your grocery store has also launched an equivalent reduction in other muscle building products .

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super advanced whey protein Officials also said that the cost savings are certainly a product whey protein isolate of super whey protein and simple solutions. They said that the characteristics of the online store reduce costs countless other main products of quality muscle mass building more than thirty percent. The store has cut containing allegations that the products and solutions related to the work of amino acids pre / post out, or even shakes , vitamins super whey protein and minerals , vitamins and Gainer book , weight loss , sports events, goods complement gym. What is much more important for consumers of these products could be that the store is certainly offering discounts on the purchase of his muscular development and successful elements of fat reduction rate .

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5 Reasons why you need to take protein supplements if you are strength training, weight lifting supplements

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Strength training best creatine supplement body building is an exercise that has been adopted by many people around the world plan. Those who want to keep fit , look and feel good , start strength training to gain muscle . Of course , any system of training weight lifting supplements is to provide you with muscles bigger and stronger, but the addition of protein supplements stimulate their actions a step further. Protein supplements offer the user an extra push to reach your bodybuilding goals . Here are five reasons why protein supplements body building must be attentive weight lifting supplements to the strength training.

1 – insufficient nutrients best creatine supplement
With most of the foods we eat today do not get the nutrients they need. Most of the nutrients we need to not come from food . Even if you eat the right amount of products, fruits and protein body building, you can not receive the nutrients it needs to live a healthy life and to compensate for what is lost during your workouts . Power today weight lifting supplements lack essential nutrients we need for most foods are processed and genetically modified. With weight lifting supplements, you can replace the items you need to live a healthy life and keep a balanced diet.

2 – Prevent loss of muscle mass
Protein weight lifting supplements is necessary for the body on a daily basis . It is imperative that everyone , even those who do regular strength training , get the required amount of protein. Protein provides the body with amino acids that will help you with a lot of health in the body. The goal is to repair and build muscle without protein body building , you can not do that. With weight lifting supplements, you will be able to provide your body with the protein it needs to help prevent the loss of muscle mass.

3 – Strong bone health weight lifting supplements best creatine supplement
Almost everyone does not get the right amount of calcium that your body needs. Calcium is needed for strong bones and energy levels. Calcium is also essential for muscle contractions. If a strength coach has low calcium levels , the results of strength training may not be as expected. With weight lifting supplements body building , you may need calcium to promote bone strength and muscle growth .

4 – Post recovery after training weight lifting supplements
With body building protein supplements , many find that they are able to accelerate their recovery after training . Taking weight lifting supplements before or after a workout, strength coaches have seen an acceleration of the recovery. A muscle results option allows rapid absorption and a choice of pre- training will prepare muscles while forming an option after starting the process of rapid repair .

5 – control hunger
Proteins weight lifting supplements provide sustainable energy for the duration of the day that this option takes longer to digest weight lifting supplements body building. Insulin and glucose levels did not have the capacity to participate in peak and carbohydrates as well as the energy levels of control to create hunger , so you eat less .
You also feel full for longer than stabilizes blood sugar and it allows you to go longer without feeling hungry period.

Sasha has analyzed the different regimes and weight lifting supplements for fitness and bodybuilding. It recommended proportioned maximum nutrition and sport for health weight lifting supplements .

5 Reasons why you need to take protein supplements if you are strength training, weight lifting supplements

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Brad Pitt, physical Evolution for his roles in “Fight Club” to “Troy”

Analysis of the physical evolution of Brad Pitt for his roles in “Fight Club ” to ” Troy”

Celebrities fitness workout exercises like Brad Pitt are often bodybuilding exercises forced to change their body in a few months to play the character in a new role. For years Brad Pitt turn thin, coarse , dried for its various roles. bodybuilding muscle Let over 15 years of roles how it evolved .bodybuilding exercises

In these early years Brad was fitness workout exercises relatively late in Thelma and Louise had a look rather thin and slightly muscular. It is then readily classified in the endomorph category rather as someone who would hardly bodybuilding muscle remain muscle and eat whatever end .bodybuilding exercises
leading roles

Being young and in good physical condition, bodybuilding exercises the only years in which he focused were exes abs . This worked quite well for the film. Nobody has lingered too long on him at that time.

But it is only for his role in fitness workout exercises Fight Club that people started to pay attention to his physique. It is against trained and made mysterious diet for the role it.

For his role in Fight Club , Brad Pitt weighed bodybuilding exercises about EKG with 5-6 % body fat . To achieve this he followed a strict diet and a suitable strength training a muscle group per day, Monday through Thursday , ending the week by turning his body cardio machine to burn fat .

Nutrition & Diet fitness workout exercises

Nutrition was the most important element when it bodybuilding exercises came to preparing for a role, even more important than the exercises or training program .

bodybuilding exercises In Fight Club , Brad Pitt ate six meals a day including protein shakes , protein bars themselves if most of his bodybuilding muscle food came from natural ingredients chicken, turkey, fish, lean meat, eggs and cheese .

Carbohydrates were selected , whole grains , green bodybuilding exercises vegetables, oatmeal. No carbs after the TH meal.

Example of a day fitness workout exercises

Breakfast: 6 full eggs + bodybuilding exercises a yellow and 3G of oatmeal with reasons. Occasionally, he took a protein shake .

Mid-morning snack : Crumbs tuna with pita bread

Lunch: 2 x Chicken Cutlets , 75 -e.g. brown rice and greens bodybuilding exercises

Snack mid afternoon / post workout : protein bar or protein shake and a banana

Dinner: grilled fish or chicken , vegetable salads bodybuilding exercises

Evening Snack : Casein Protein fitness workout exercises Shake or bodybuilding exercises white cheese
” Snatch ” and ” Achilles “

To the U.S.S.R., when it began production of ” Snatch “, his body fat % is mounted to 8 %, which was nevertheless still very low. After Fight Club in the opinion of Pitt himself he did not feel like that with 6 % body fat .

He was ” forced ” for his role as ” dry up ” but at the end of the production he returned to eat almost normally while doing sports and it is his physical with a slight ” taking mass” that seen in Snatch .

In contrast to Snatch like Troy is especially training that was more significant than diet .

5 years later , he had to do another bodybuilding exercises physical challenge: the role of Achilles in ” Troy .” In this role it took 5-7 kg of fitness workout exercises muscles. His regime was essentially rich in protein, low in carbohydrates. He has trained intensely for a year for this role it. His days included two hours in the room, two hours drive to the sword, four high protein low carbohydrate meal.

Brad- Pitt- Frolicsome you see in the bodybuilding exercises picture, Pitt was in pretty good shape for this role, a good muscle mass and good proportions.bodybuilding exercises Unlike his other roles, for ” Troy” he fitness workout exercises has also put a little more weight on his quadriceps , so more training legs and heavy loads.

In the end, an actor like Brad Pitt bodybuilding exercises demonstrated that despite ” not provided ” genetics, can achieve the desired through hard work and commitment to results.

Brad Pitt, physical Evolution for his roles in “Fight Club” to “Troy”

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Not to commit mistakes in training Legs

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bodybuilding muscle You work your legs fitness workout for several training months now and yet you did not get the development you want given the effort put into each of your  sessions.

I hope you’re not one of these errors in your training sessions “Legs” because otherwise it is urgent to fix .

Error No. 1. Raise your hips pushing training the Press

If fitness workout your bodybuilding muscle hips come off the seat when your leg press , especially training when you push the weight is that you are down too low. And therefore you try looking for strength and also to push your hips come off . This is a critical point to know and be able to control the descent to the press so that you can back with mastery .

Try to place your feet a little higher level and wide shoulders with the tips slightly outward . Do not allow your knees to touch your chest. Stretch at the end of this exercise ever before .

Error No. 2. Making “false” Squats

Whether the press, squat bodybuilding muscle or another kind exercise squat , training lunges with weight there is nothing more useless than “load” and down just a few inches! Nobody is impressed , quite the contrary. It is true that doing partial reps has an interest in advanced for bodybuilding competitors do all your sets in this way will not change the size of your quadriceps , absolutely nothing.

It is better to lower the weight so that training you can make a good 85-90 ° and reassemble with mastery . It is good and it is here fitness exercise training that makes you training grow. So advice: leave your ego aside and instead have mastered your squat movement .

Error No. 3. Down too low to Romanian deadlift

This is a mistake often made. training Practitioners know that they must maintain a flat back, but in the search for the range of motion they tend to get too low and this is where the back starts to swell and something is wrong . First, the weight should never touch the ground, this does not have the traditional SDT . Then be sure to keep the bar against your body during descent . Finally up have your back parallel to the ground training and much more in control with a mirror that can help you . Another tip: do not lock your knees.

Error No. 4 bodybuilding muscle. Too pointing your feet inward training

You have certainly heard or read that turn your training feet inward or outward allowed to target parts of the quadriceps , but remember bodybuilding muscle this only works when your feet are planted against a surface. Ie it works in leg extensions or elongated curls but not at all in a squat or press. All you risk even by pointing your fitness workout toes pointed in one direction or another is too hurt you by limiting your “taking the ground.”

The best is to keep the natural position , point slightly outward. But the best advice we can give you is to find the position YOUR MORE COMFORTABLE once installed penny press or early Squat , that’s all. You should feel firm but natural  bodybuilding muscle position to be comfortable . Here you will draw the maximum power from your legs .

Error 5 . Still be able to walk out of the room after a leg session!

If you ask any bodybuilding muscle practicing with massive legs training well muscled and how he did it, he will tell you for sure that it bodybuilding muscle took a lot of training and large amounts of energy. It will also tell you that it is impossible to work another part of the body when working the leg. Even climbing stairs should be almost impossible after a good session of Legs, this is all mind.

If you put each energy program fitness workout in each training of your reps for each of your exercises throughout your workout then walk straight legs become almost impossible ;). A good indicator : If within 2 days after your workout bodybuilding muscle you do training not have leg pain , then you ask the question to review your routine before the next session.

So, are you one of these errors , and if so , are you satisfied with your legs now?

Not to commit mistakes in training Legs

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