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	<title>Luca Conti</title>
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	<link>http://lucacontiblog.wordpress.com</link>
	<description>social media specialist</description>
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		<title>Luca Conti</title>
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		<title>Grimbergen the Legend</title>
		<link>http://lucacontiblog.wordpress.com/2010/12/09/grimbergen-the-legend/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/12/09/grimbergen-the-legend/#comments</comments>
		<pubDate>Thu, 09 Dec 2010 07:27:51 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[advertising]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=106</guid>
		<description><![CDATA[I think, this is one of the most amazing video of last period. Grimbergen is a group of Belgian abbey beers first brewed in 1128 at the abbey that Saint Norbert of Xanten built for the Premonstratensian (Norbertine) canons regular in Grimbergen. They became famous for providing hospitality and their home-brewed beer to visitors, and [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=106&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><a href="http://lucacontiblog.files.wordpress.com/2010/12/grimbergen_double.jpg"><img class="alignnone size-full wp-image-108" title="Grimbergen" src="http://lucacontiblog.files.wordpress.com/2010/12/grimbergen_double.jpg?w=252&#038;h=186" alt="" width="252" height="186" /></a></p>
<p>I think, this is one of the most amazing video of last period. Grimbergen is a group of Belgian abbey beers first brewed in 1128 at the abbey that Saint Norbert of Xanten built for the Premonstratensian (Norbertine) canons regular in Grimbergen. They became famous for providing hospitality and their home-brewed beer to visitors, and handed down the recipe over the centuries.</p>
<p>You can wacth this amazing video here:</p>
<p><a href="http://ebuzzing.co.uk/player_blog/player.php?parametre=270457">http://ebuzzing.co.uk/player_blog/player.php?parametre=270457</a></p>
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			<media:title type="html">Luca Conti</media:title>
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			<media:title type="html">Grimbergen</media:title>
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		<title>Yes, probably, we can&#8230;</title>
		<link>http://lucacontiblog.wordpress.com/2010/08/31/yes-probably-we-can/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/08/31/yes-probably-we-can/#comments</comments>
		<pubDate>Tue, 31 Aug 2010 09:54:24 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[Social Marketing]]></category>
		<category><![CDATA[dogma]]></category>
		<category><![CDATA[Mashable]]></category>
		<category><![CDATA[social guru]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=101</guid>
		<description><![CDATA[I know my limits, i'm impetuous and determined, there are no doubt about this, but i've some doubt that Mashable Authors are not inclined to different opinions and they have a small consideration of italians ability; every post must be a dogma.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=101&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p>I know my limits, i&#8217;m impetuous and determined, there are no doubt about this, but i&#8217;ve some doubt that Mashable Authors are not inclined to different opinions and they have a small consideration of italians ability; every post must be a dogma.</p>
<p>Some days ago, when i&#8217;ve seen a post about breweries on social network, i had  post a comment asking more about tecnichal details. The article has seen fit to make an editorial comparing four different producers, citing the number of followers, &#8220;i like&#8221; and image morphology.<br />
I think is time to change something for the social media marketer. We must go forward without talking so careless of important arguments.</p>
<p>Stop talking of nothing, tempered by some semi-serious sentence! If we want to follow the profession of social media marketers, we must begin to investigate far more important aspects that number of followers or friends of a social networking page. Paradoxically, a company might have thousands of friends, and losing ROI. Aspects must be considered for a social marketing campaign and measuring the results are too hight for write an article of presence and comparsion of 4 companies without take mention of ROI, target, reaction, objective, and more&#8230;</p>
<p>My criticism must have scandalized the entourage of Mashable!<br />
A direct attack on the summit?  Anyone wanna talk? Impossible for a guru, take a view by another point of view!</p>
<p>So dear Mashellò&#8230; Yes, probably, we can&#8230;</p>
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			<media:title type="html">Luca Conti</media:title>
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		<title>Big mistake understand italian social marketing theory</title>
		<link>http://lucacontiblog.wordpress.com/2010/06/04/big-mistake-understand-italian-social-marketing-theory/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/06/04/big-mistake-understand-italian-social-marketing-theory/#comments</comments>
		<pubDate>Fri, 04 Jun 2010 12:19:48 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[Social Marketing]]></category>
		<category><![CDATA[cibus 2010]]></category>
		<category><![CDATA[newbie]]></category>
		<category><![CDATA[seo]]></category>
		<category><![CDATA[SMM]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=99</guid>
		<description><![CDATA[Big mistake understand italian social marketing theory. Anyone just reading a book can become an expert! This is the situation that can only worsen in a nation mined by a long period of economy crisis. Around this, a large number of newbie, can become a guru in this marketing sector, only reading a fukin&#8217; book. [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=99&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p>Big mistake understand italian social marketing theory. Anyone just reading a book can become an expert!<br />
This is the situation that can only worsen in a nation mined by a long period of economy crisis. Around this, a large number of newbie, can become a guru in this marketing sector, only reading a fukin&#8217; book.<br />
Only in Italy can be real this! Only italian can sell a service learned with a sort of &#8220;Social Marketing for Dummies&#8221;.<br />
Years of attemps, studies, online relation, post and every kind of social marketing operations, can be replaced by reading a little guide.<br />
I don&#8217;t wonna say that we shouldn&#8217;t study, but years of practice, must be considerated a sort of gap, that newbies must pay!<br />
Many company have selected social media agency without any kind of reference and knowhow, making a caotic theory about unconventional marketing.<br />
I think there&#8217;s no way of takeoff in a short time.</p>
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			<media:title type="html">Luca Conti</media:title>
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		<title>Born in a wrong nation</title>
		<link>http://lucacontiblog.wordpress.com/2010/06/02/born-in-wrong-nation/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/06/02/born-in-wrong-nation/#comments</comments>
		<pubDate>Wed, 02 Jun 2010 13:12:44 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[wtf]]></category>
		<category><![CDATA[italy fail]]></category>
		<category><![CDATA[nation fail]]></category>
		<category><![CDATA[wrong nation]]></category>

		<guid isPermaLink="false">https://lucacontiblog.wordpress.com/2010/06/02/96/</guid>
		<description><![CDATA[Every day, my sense of belonging in this lousy country, falls so dramatically, bringing with them even the minimum of patriotism inherited from my ancestors. I seem to live in a huge circus, made of masochists and sodomites where patronage was the only acceptable skill for survival and where ideas and merits are worth less [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=96&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p>Every day, my sense of belonging in this lousy country, falls so dramatically, bringing with them even the minimum of patriotism inherited from my ancestors.</p>
<p>I seem to live in a huge circus, made of masochists and sodomites where patronage was the only acceptable skill for survival and where ideas and merits are worth less than zero.</p>
<p>I should be proud of this? Should I be proud to belong to this nation?</p>
<p>Give me one reason to love my country that is not closely related to aesthetic factors!</p>
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			<media:title type="html">Luca Conti</media:title>
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		<title>Fake or not fake, this is the problem</title>
		<link>http://lucacontiblog.wordpress.com/2010/06/01/fake-or-not-fake-this-is-the-problem/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/06/01/fake-or-not-fake-this-is-the-problem/#comments</comments>
		<pubDate>Tue, 01 Jun 2010 15:37:07 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[Social Marketing]]></category>
		<category><![CDATA[fake]]></category>
		<category><![CDATA[new media]]></category>
		<category><![CDATA[old media]]></category>
		<category><![CDATA[SMM]]></category>
		<category><![CDATA[Social network]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=93</guid>
		<description><![CDATA[A few days ago, while testing the new updates on Linkedin, I came across an interesting area of discussion where experts and social marketing, it posed a very interesting question: "What do you think of social marketing using the fake? Isn't like teasing the consumer? "<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=93&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><img class="alignnone" title="fake or not" src="http://www.lucaconti.name/wp-content/uploads/2010/05/Fake_by_frozeninside11.jpg" alt="" width="600" height="450" /></p>
<p>A few days ago, while testing the new updates on Linkedin, I came across an interesting area of discussion where experts and social marketing, it posed a very interesting question: &#8220;What do you think of social marketing using the fake? Isn&#8217;t like teasing the consumer? &#8220;</p>
<p>The positions taken by the parties in the discussion were quite predictable: first supporters of the old media, angry against this practice, other supporters of new media, accustomed to using and presence to the fake inside the social network.</p>
<p>Assuming that we are talking about unconventional marketing, before judging the behavior and communication methods in logic 2.0, I think it must be reset at the moment our thought patterns related to the classical theories to better understand a world that lives by its own logic.</p>
<p>We try to clarify. The fake, are nothing but a silhouette of a person doesn&#8217;t exist, designed to obtain consent from a target similar to our&#8221; creation &#8220;. Normally applied to the messages conveyed by the traditional media, these are filtered by the receiver, which decodes the message according to cultural aspects and experiences gained in past, each time providing proper representation to what is proposed.</p>
<p>It makes sense that in a vast and diverse world like Internet, including the management and use of fake is so totally different between the various professionals. I will not go into the details of what the proper management of fake profiles, I would just point out that the &#8220;public&#8221; is extremely attentive to the messages it receives, and certainly in a position to assess from time to time and if you believe as the interlocutor, deciding whether or not to devote precious time.</p>
<p>The greatest risk is to speak for themselves!</p>
<p>See you soon Luke</p>
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			<media:title type="html">Luca Conti</media:title>
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			<media:title type="html">fake or not</media:title>
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		<title>The real nature of triathlon</title>
		<link>http://lucacontiblog.wordpress.com/2010/02/08/the-real-nature-of-triathlon/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/02/08/the-real-nature-of-triathlon/#comments</comments>
		<pubDate>Mon, 08 Feb 2010 15:57:58 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[My Gym Workout]]></category>
		<category><![CDATA[real nature of triathlon]]></category>
		<category><![CDATA[sport]]></category>
		<category><![CDATA[triathlon]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=86</guid>
		<description><![CDATA[Triathlon &#8230; what is it Multidisciplinary endurance sports where the athlete in the specific order, covers a test of swimming, cycling and a running, without interruption. The real nature of triathlon Triathlon is fun, health, challenge yourself, company, harmony with nature. It&#8217;s a young sport, the perfect sharing of three disciplines most popular and practiced [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=86&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><img class="alignnone size-full wp-image-88" title="triathlon" src="http://lucacontiblog.files.wordpress.com/2010/02/41726010_triathlon_4161.jpg?w=416&#038;h=300" alt="" width="416" height="300" /></p>
<p><strong>Triathlon &#8230;  what is it<br />
</strong>Multidisciplinary endurance sports where the athlete in the specific order, covers a test of swimming, cycling and a running, without interruption.<strong></p>
<p>The real nature of triathlon<br />
</strong>Triathlon is fun, health, challenge yourself, company, harmony with nature. It&#8217;s a young sport, the perfect sharing of three disciplines most popular and practiced in a single test.</p>
<p>The competitors must in fact pass without interruption from a fraction of another race, showing excellent ability conditionality as strength and endurance, but also good coordination skills.<strong><br />
</strong></p>
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			<media:title type="html">Luca Conti</media:title>
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			<media:title type="html">triathlon</media:title>
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		<title>Beginner Triathlon Training</title>
		<link>http://lucacontiblog.wordpress.com/2010/02/03/beginner-triathlon-training/</link>
		<comments>http://lucacontiblog.wordpress.com/2010/02/03/beginner-triathlon-training/#comments</comments>
		<pubDate>Wed, 03 Feb 2010 21:48:51 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[My Gym Workout]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=83</guid>
		<description><![CDATA[Training for and racing your first triathlon will require knowledge, dedication and hard work. Whether you are doing this to lose weight and get healthy or to become a better triathlete, you will need the necessary tools to help you with your goals. One of the biggest challenges to this sport is choosing a training [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=83&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p>Training for and racing your first triathlon will require knowledge, dedication and hard work.  Whether you are doing this to lose weight and get healthy or to become a better triathlete, you will need the necessary tools to help you with your goals.  One of the biggest challenges to this sport is choosing a training plan, <strong>available time</strong>, not overtraining and keeping yourself motivated.</p>
<p><strong>A) Choosing a Training Plan<br />
</strong>The most important step.  Choosing an appropriate plan per your goals will be the success or failure of any of your endeavors.</p>
<p><strong>B) Check out our Training Programs.</p>
<p>C) Track Your Training and Nutrition.</p>
<p>D) Challenge yourself!</strong></p>
<p>Coming soon same surprise  from theTriathlon Training</p>
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			<media:title type="html">Luca Conti</media:title>
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		<title>Creating a winning campaign on Social Networks</title>
		<link>http://lucacontiblog.wordpress.com/2009/10/14/creating-a-winning-campaign-on-social-networks/</link>
		<comments>http://lucacontiblog.wordpress.com/2009/10/14/creating-a-winning-campaign-on-social-networks/#comments</comments>
		<pubDate>Wed, 14 Oct 2009 08:59:45 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[Social Marketing]]></category>
		<category><![CDATA[social shopping]]></category>
		<category><![CDATA[winning campaign]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=79</guid>
		<description><![CDATA[Creating a winning campaign on Social Networks requires a deep understanding of the new Social audience psychology. Hypertargeting and news feed updates are creating new social norms around how people interact, share, and make decisions across their personal and professional lives. 
More than ever, loyalty and referrals from existing users are the marketer’s most effective and cost-effective way to get results. <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=79&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p>Creating a winning campaign on Social Networks requires a deep understanding of the new Social audience psychology. Hypertargeting and news feed updates are creating new social norms around how people interact, share, and make decisions across their personal and professional lives.<br />
More than ever, loyalty and referrals from existing users are the marketer’s most effective and cost-effective way to get results.</p>
<p>Every businesses and brands have their history for find ways that best fit their products and strategies.</p>
<p>There aren&#8217;t insights for gain a perfect presence.</p>
<p>Will be the <strong>&#8220;brand voice&#8221;</strong> that will trace the right way, listening the <strong>&#8220;social voice&#8221;</strong>.</p>
<p>Isn&#8217;t easy, isn&#8217;t speedy, isn&#8217;t the only way for make marketing.</p>
<p><strong>Isn&#8217;t easy</strong> because&#8230;  when a new brand start a Social Network, should reset the understanding of classic marketing.</p>
<p><strong>Isn&#8217;t speedy </strong>because<strong>&#8230; </strong>much time is necessary to get results.</p>
<p><strong>Is</strong><strong>n&#8217;t the only way for make marketing</strong> because&#8230;  is only a piece of marketing&#8217;s puzzle.</p>
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			<media:title type="html">Luca Conti</media:title>
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		<title>Facebook&#8217;s Top Fastest Growing European Countries</title>
		<link>http://lucacontiblog.wordpress.com/2009/10/09/facebooks-top-fastest-growing-european-countries/</link>
		<comments>http://lucacontiblog.wordpress.com/2009/10/09/facebooks-top-fastest-growing-european-countries/#comments</comments>
		<pubDate>Fri, 09 Oct 2009 13:50:07 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[Social network]]></category>
		<category><![CDATA[facebook growing factor]]></category>
		<category><![CDATA[Fastest Growing European Countries]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=75</guid>
		<description><![CDATA[Turkey has the most fastest growing factor in europe. The country gained 1.07 million users in 1 mounth, an 8% gain to reach 14.5 million total. The United Kingdom is still the largest Facebook country in Europe, with 20.6 million monthly actives. But it grew relatively slowly, adding nearly 300,000 users. Italy is in the [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=75&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><img title="facebook-europe" src="http://lucacontiblog.files.wordpress.com/2009/10/facebook-europe-2.png?w=480&#038;h=195" alt="facebook-europe" width="480" height="195" /></p>
<p><strong>Turkey</strong> has the most fastest growing factor in europe. The country gained <strong>1.07 million users</strong> in 1 mounth, an 8% gain to reach 14.5 million total.<br />
The <strong>United Kingdom</strong> is still the largest Facebook country in Europe, with 20.6 million monthly actives. But it grew relatively slowly, adding nearly 300,000 users.<br />
<strong>Italy</strong> is in the second position for fastest growing factor, just behind the Turkey with a gain of <strong>1.01 million user.<br />
</strong><br />
Via <a title="Facebook's Top fastest Growing European Countries" href="http://www.insidefacebook.com/2009/10/08/the-10-fastest-growing-european-countries-as-facebook-nears-100m-across-region/" target="_blank">InsideFacebook</a></p>
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			<media:title type="html">Luca Conti</media:title>
		</media:content>

		<media:content url="http://lucacontiblog.files.wordpress.com/2009/10/facebook-europe-2.png" medium="image">
			<media:title type="html">facebook-europe</media:title>
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		<title>day three, cycling workout</title>
		<link>http://lucacontiblog.wordpress.com/2009/10/07/day-three-cycling-workout/</link>
		<comments>http://lucacontiblog.wordpress.com/2009/10/07/day-three-cycling-workout/#comments</comments>
		<pubDate>Wed, 07 Oct 2009 16:58:37 +0000</pubDate>
		<dc:creator>Luca Conti</dc:creator>
				<category><![CDATA[My Gym Workout]]></category>
		<category><![CDATA[cycling workout]]></category>
		<category><![CDATA[Krealkalin PRO]]></category>
		<category><![CDATA[SpinBike]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://lucacontiblog.wordpress.com/?p=70</guid>
		<description><![CDATA[Now it&#8217;s time to do an aerobic workout, for lose fat and for increase the resistence in the other workouts. The resistence factor is very important for every kind of workout that you do: aerobic or anaerobic. But let&#8217;s see the workout details: 2 hours Before training (6.00 a.m.): 10 Almond. 10 minutes Before training [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=lucacontiblog.wordpress.com&amp;blog=9583862&amp;post=70&amp;subd=lucacontiblog&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><img class="alignnone size-full wp-image-72" title="spinning" src="http://lucacontiblog.files.wordpress.com/2009/10/spinning2.jpg?w=480&#038;h=360" alt="spinning" width="480" height="360" /></p>
<p>Now it&#8217;s time to do an aerobic workout, for lose fat and for increase the resistence in the other workouts. The resistence factor is very important for every kind of workout that you do: aerobic or anaerobic.</p>
<p><strong>But let&#8217;s see the workout details:</strong></p>
<p><strong>2 hours </strong><strong>Before training (6.00 a.m.):</strong><br />
10 Almond.</p>
<p><strong>10 minutes </strong><strong>Before training (7.30 a.m.):</strong><br />
3 tablets of Krealkalin PRO</p>
<p><img title="Continua..." src="http://lucacontiblog.wordpress.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif" alt="" /><br />
<strong>training (8.00 a.m.):<br />
</strong><strong> </strong><strong>SpinBike </strong><br />
<strong>10</strong> minutes at <strong>90 rpm</strong><br />
<strong>1</strong> minute at<strong> 50 rpm</strong> <em>(out of the saddle &#8211; increase the resistence)  (*)</em><br />
<strong>3</strong> minutes at <strong>110 rpm</strong> <em>(decrease the resistence) </em><br />
<strong>1</strong> minute at <strong>50 rpm</strong> <em>(out of the saddle &#8211; increase the resistence)</em><br />
<strong>3</strong> minutes at <strong>110 rpm</strong><em> (decrease the resistence)</em><br />
<span id="more-70"></span><br />
<em></em><strong>1</strong> minute at <strong>50 rpm</strong><em> (out of the saddle &#8211; increase the resistence)</em><br />
<strong>3</strong> minutes at <strong>110 rpm</strong> <em>(decrease the resistence)<br />
</em><strong>1</strong> minute at <strong>50 rpm</strong> <em><em>(out of the saddle &#8211; increase the resistence)</em><br />
</em><strong>3</strong> minutes at <strong>110 rpm</strong> <em><em>(decrease the resistence)<br />
</em></em><strong>1</strong> minute at <strong>90 rpm</strong> <em>(increase a little the resistence)<br />
</em><strong>1</strong> minute at <strong>70 rpm</strong><em> <em>(increase one more time the resistence)<br />
</em></em><strong>1</strong> minute at <strong>50 rpm</strong> <em><em><em><em>(out of the saddle &#8211; increase the resistence)<br />
</em></em></em></em><strong>1</strong> minute at <strong>70 rpm</strong><em><em><em> <em>(decrease <em>a little the resistence</em>)</em></em><br />
</em></em><strong>1</strong> minute at <strong>90 rpm</strong><em><em> <em>(decrease a little more the resistence)<br />
</em></em></em><strong>3 </strong>minutes at <strong>110 rpm</strong><em><em> <em><em>(decrease the resistence)</em></em><br />
And now repeat 1 time from (*)<br />
</em></em></p>
<p><strong>Immediately after training</strong><strong> :<br />
</strong>2 tablets of Krealkalin PRO<strong><br />
</strong>Yogurt 150 gr<strong><br />
</strong>30 gr of Whey protein</p>
<p><strong>2 hours after training:<br />
</strong>Yogurt 150 gr<br />
5 Almond</p>
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