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The best exercises to gain muscle mass

You're determined, it's your moment, you want to wear a more toned body and you have left aside the buns and trinkets to join the gym and practice fitness (http://www.simply-boards.com) Good for you, but don't think the ABS is going to peak in two days. The routine will be essential, and to get as soon as possible, we will detail the best exercises to gain muscle mass.

The importance of food

To help the muscles to open their way between so much fat you must carry out a strict diet that increases your muscle mass. To do this you will have to ingest two grams of protein for every kilo of your body weight, hydrates that make you gain energy (3 or 4 grams for every kilo of your weight), unsaturated fats (they protect the catabolize muscle), carbohydrates (boiled rice, 100% wholemeal bread, pasta, etc.) and drink plenty of water, before, during and after training. Following a diet to gain muscle mass, the process will be faster than if you only get crushed in the gym. If you would like to buy mass gainer online than you can order one for yourself using USPS Postal Services. 

Best exercises to gain muscle mass

Squat/Squats. Bar squats are a key exercise for the development of leg muscles, including the quadriceps, buttocks, and calves. By doing it the right way, you can also strengthen the muscles of the abdomen and shoulders. It is important to have a good technique to develop it because it should be part of your table of exercises to gain muscle mass, because of bad practice, can arise back pains. At the beginning, we recommend that you do it with the minimum weight and being accustomed to using bar with discs and the alternations with the exercise of legs in machines.

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Luis Amarilla was transformed into the third reinforcement of Velez

Paraguayan striker Luis Amarilla, from Libertad, signed his link in Vélez for two seasons, on loan with a purchase option. The 22-year-old young man went through the inferiors of Real Madrid although an inguinal hernia forced him to return to his country and cut off his chances.

In addition, yellow counted a fleeting participation in the river but did not adapt to life in Argentina and returned to defend the colours of freedom, where he debuted professionally in 2013 and stayed so far, with a season ceded to the Sun of America. At the same time, in freedom, he added (http://www.limitcalculators.com) the closing titles and opening 2014. "I would love to play in that great club that is also Chilavert idol," said the young man in the official presentation. In this way, yellow was added to the signatures of the tips Gonzalo Bergessio (ex San Lorenzo) and Federico Andra (former Quilmes and river).

According to the Spanish press, PSG would pay the termination clause of Neymar and Dybala could replace it

The rumour about a possible departure from Neymar in Barcelona is the most relevant issue of the Spanish press, both Madrid and Catalan. Some claim that their pass to PSG is imminent, although it could also be a media manoeuvre of the Brazilian crack to exert pressure so the club Culé improves its contract. Paula Dybala, the player of Juventus, is one of the names that the foreign media points out as a possible replacement of the Brazilian crack. According to the sporting world, Barcelona could pay between 110 and 120 million euros for "La Joya". And the Madrid newspaper also cites the Cordovan as a possible replacement for Neymar in case he treks to PSG. Another newspaper of the Catalan press, sport, says that on Wednesday the Paris team would pay the termination clause by the Brazilian player, a number that amounts to 222 million euros.

The Spanish press also agrees that Dybala asked his agent to prioritise to Barcelona about the interests of other clubs, such as the Premier League for example. The Juventus player would be especially excited to play with Lionel Messi. Coincidentally, this Sunday the Catalans will be measured before the Vecchia Signora in a preseason game, which in turn will mean a fire debut for Coach Culé Ernesto Valverde. The only possibility that Neymar will continue in Barcelona would be for the Brazilian contract to be the same amount as Messi's. At the moment it is one of the chances that the Catalan leadership evaluates, according to the Spanish media.

Earlier, Neymar sent a suggestive message by Instagram when he published a picture of him thoughtful. In addition, some of his colleagues opined about the possible pass. "Better than here is not going to be anywhere," said Sergio Busquets. And Javier Mascherano said that the player "is happy in Barcelona, very happy", but stressed: "Each player makes his own decisions." 

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