Hugo Alberto Diaz

994 Added | 5 Magazines | 8 Likes | 2 Following | 65 Followers | @hugora1987 | Keep up with Hugo Alberto Diaz on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Hugo Alberto Diaz”

Resuelto el enigma de las cuchillas de hielo de Plutón

En los lugares más altos de la superficie de Plutón, cerca de su ecuador, se han observado crestas geológicas irregulares parecidas a cuchillas …

Light and Shadow

Ten years ago, Augustine #volcano in Alaska swelled, rumbled and erupted. A gigantic cloud of ash rose above the mountain and two lava flows crawled down its sides. The #eruption resulted in #ash falling throughout south-central #Alaska and disrupted air traffic over the state. Historically, #AugustineVolcano has been the most active volcano in Alaska’s #CookInlet region with recent eruptions in 1976, 1986 and 2006. Photo by Cyrus Read, @USGS. #tbt

Las superbacterias que viven en Chernóbil

Un equipo científico halla unos microbios resistentes a la radioactividad, lo que puede tener implicaciones en la lucha contra el cáncer<p>Aunque su …

Hora do sono anabólico, boa noite 🐿💙😴 Time to rest, night my friends, hope you have a great weekend 💙👊🏼

5 ways to open up your beer bottle 👨🏻😂 #VivaMontejo #Ad

Alan Valdez

O café da manhã já está na mesa 😋🍯🍓🍇 Comprei morangos pra foto ter mais comentários 🍓😌 I said the breakfast is ready. I bought strawberries to get more comments here 😌🍓🍓😋

Arqueólogos mexicanos descubren un milenario cementerio maya en el sur | Expansión.

(Reuters) -<p>Arqueólogos mexicanos localizaron un <b>cementerio con más de 116</b> entierros, posiblemente mayas, con más de 1,000 años de antigüedad <b>en Comalcalco</b>, en el suroriental estado de Tabasco, informó este martes el Instituto Nacional de Antropología e Historia (INAH).<p>El <b>hallazgo está ubicado a 2.8</b> …

Oct 28, 2014 at 11:36pm UTC


Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. AuthorsHelms ER, et al. Show all Journal J Int Soc Sports Nutr. 2014 May 12;11:20. Affiliation Abstract The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals. #faizzariffin #tips

Finishing off some cash flow work before tomorrow's meeting 📊📉 goodnight everyone! #thatfacewhenyousurplus6000caloriesabovemaintainaceinasinglemeal

450g carb refeed pump.. #faizzariffin #beastmode #swoldier

Improvising my workout over my grandparents house, all gym closed during the Eid al-Fitr unfortunately... Orang tengganu style #swoldier #3weeksout

Earlier today meet up prep, prior the upcoming Asian bodybuilding and athletic physique championship over Macau, China. 2.5weeks out. #teammalaysia #faizzariffin

This is the beginning #fitmalaysia 07.09.14 #faizzariffin #annaseaskey #teammalaysia #simplyshredded

Now I’ll give you a few back training tips that can beginning and experienced weight lifters alike: Activate Your Back Muscles. The failure to fully stimulate the back muscles is observed most commonly in pull ups, chin ups, and any rowing exercises (i.e., it’s not usually a problem with deadlifts). What can easily happen is that a trainee may unknowingly complete a set of an exercise without using the proper muscles. The Problems… Rows and pull ups share similar “technique traps” where the most common pitfalls include the following: using the hands/arms to pull instead of the back, incomplete range of motion, or using too much momentum. (Momentum can be okay if you’re not yet strong enough for full pull ups/chin ups). …The Solutions. The solution for both of these types of back exercises in almost all situations is to use less weight or to practice proper technique until it becomes second nature. My best specific tip is to realize that your hands are only there as “hooks,” to hold onto the weight. Imagine pulling with the elbows: pull them upwards and backwards for any type of bent over rows Don’t Look to the Side. It is common to see many trainees look to their side in the mirror to check their form on back exercises. While it is a positive sign that they are conscious of their exercise technique, tilting your head to the side can interfere with proper form and may put you at risk for neck injury when you’re dealing with heavy weights. Keep Your Neck Neutral. Another common back training mistake is straining your neck to look up, or rounding your neck to look down. It’s a best practice to keep your neck inline with the rest of your spine. However, some people prefer to look up/forward on certain exercises like deadlifts. This is generally okay as long as you’re not straining to do so. #faizzariffin

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less! HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved "all out" pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people's comfort zone -about 95% of maximal heart rate -- but only about half of what can be achieved when people sprint at an all-out pace. This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising "all-out." We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells. #faizzariffin #stayfit

Off to the gym... #beastmode #swoldier

One week out, looking forward for the Asian championship! #carbssurplus300gondaily #teammalaysia #faizzariffin

I have always believed that exercise is the key not only to physical health but to peace of mind. Stay motivated