How To Grow Your Lazy Muscles That don't improve & Put Them to Work to Grow.

How to Grow Your Lazy Muscles That Don't Improve & Put Them to Work to Grow.

September 28, 2016 by Nathan Fitness ™

If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.

How To Grow Your Lazy Muscles In short Time:

If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

>>Strength exercise : 4 sets of 5 reps 2 minutes of rest between sets

>>Growth exercise : 4 sets of 10 repetitions and 1 minute rest

>>Congestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders.

Your shoulder workout would be:

How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

*Monday : chest, shoulder and biceps

*Wednesday : leg and abdominal

*Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Combine three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.

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The Best New Health and Fitness Stars on Instagram.

The Best New Health & Fitness Stars on Instagram.

September 26, 2016 by Nathan Fitness ™

If you need a little push to get yourself to the gym, look no further.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

A photo posted by Andrew Holztrager (@aholztrager) on May 31, 2016 at 5:55pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 3, 2016 at 4:27pm PDT

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A photo posted by Andrew Holztrager (@aholztrager) on Sep 19, 2016 at 7:11pm PDT

Instagram is loaded with fitnessaccounts but some aren't as good as others. ... From (healthy) food porn to impressive exercises, Instagram is a goldmine for any fitness .... Could Insects Be the New Superfood?

Their fitness account features healthy foods, inspiring ... borderline prophetic captions that just make you feelgood.

Here are The Best New Health and Fitness Stars on Instagram you should follow now is " aholztrager"

A photo posted by Andrew Holztrager (@aholztrager) on May 24, 2016 at 6:04pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 28, 2016 at 7:13pm PDT

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A photo posted by Andrew Holztrager (@aholztrager) on Aug 5, 2016 at 4:58pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Jun 28, 2016 at 8:07pm PDT

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How To Sleep Better And Maximize Gains in Training.

How To Sleep Better & Maximize Gains in Training.

September 24, 2016 by Nathan Fitness ™

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat.

 Below see 5 tips to improve sleep and extract all its benefits:

#1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.

#2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

# 3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.


# 4 - Cut Stimulant Use After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.

#5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

>> Conclusion:

The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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The Best Way to Avoid Gaining Weight When You Can’t Work Out.

The Best Way to Avoid Gaining Weight When You Can't Work out.

September 23, 2016 by Nathan Fitness ™

It can be hard to stay motivated to eat healthy when you can’t work out because you’re injured, busy, or just can’t get on the road. But it’s not impossible.

Here’s what you can do to prevent the weight gain and the emotional toll during your time off.

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 #1-Hide the scale :

When you’re regularly working out, it’s a good idea to check in with the scale once a week, to see progress or to stop a landslide before it starts.  But during your time off, try to stay off the scale every day, since your weight can fluctuate wildly throughout the day, depending on how much you drank, the amount of sodium you’ve consumed, and how much fat, protein, or carbs you’ve had. If the number on the scale consistently upsets you, be kind and hide the darn thing. Remember, progress also comes in the form of looser-fitting jeans and healthier cholesterol levels.

#2- Don’t stop moving :

 Light activity will help alleviate stiffness and soreness. If you are able, consider cross-training activities that don’t stress your aching joints but still help you maintain the fitness you worked so hard to develop. Even walking around the block will help burn more calories than sitting on the couch. Also, take advantage of opportunities to be active throughout the day: Take the stairs instead of the elevator. Park in the farthest spot in the lot. Walk your errands in your neighborhood instead of driving them. Have a stress fracture? Get in the pool. The nonimpact activity will burn calories

#3. Treat yourself with a nonfood Reward :

Rather than rewarding yourself with food—even if it’s sugar-free, fat-free, or calorie-free—pat yourself on the back with something lasting and nonedible. Get a pedicure, buy a new outfit, meet up with friends, get a new book or some new tunes.

#4-Cutback on calories :

 If you’re not working out like you usually do, you’re burning fewer calories. That means you need to cut back on how many calories you take in. So think twice before going in for seconds. Before you have yet another snack, ask yourself, “Am I really hungry?”

#5. Don’t eat your emotions :

So often we’re eating not to soothe a growling stomach but to relieve boredom, anxiety, stress, sadness, or some other uncomfortable emotion. So find a solution that eases your discomfort without leaving you with extra pounds (and the self blame that goes along with it). Go outside, knit, weed the garden, write a letter, call a friend, listen to some beautiful music, or just leave the kitchen so food will be out of sight and out of mind. On the fridge or the pantry, keep a list of safe alternatives to eating that you can refer to whenever a snack attack takes hold.

#6.  Downsize portions and slow down :

There are ways to eat less without feeling deprived. Use smaller plates, for instance. If you always serve dinner on a dinner plate, you’re bound to fill it up and even ask for seconds. Choose a smaller plate and you won’t be able to pile on quite as many calories. And try slowing down! Research has found that when people eat slowly, they actually take in fewer calories. Try chewing each mouthful at least 10 times. By the time your mouth is finished chewing, your stomach will have registered a full feeling and your brain will have gotten the hint that it’s time to stop chowing down.

#7.  Set a calorie goal and stick to it :

 There are lots of resources available to help you determine how many calories you need each day. You can guesstimate your calorie needs by searching on the Internet (which is not always accurate), logging in to an app (which is better but not always accurate), or calculating your needs based on your Resting Metabolic Rate. Once you know your calorie “budget,” start keeping a journal and write down everything that passes your lips. Next to each food item, record the calories. Toward the end of the day, add up your calories to see how close you are to your limit. If you’re over, consider taking a walk to burn off some energy, and when dessert comes around, politely pass. If you finish the day with a calorie deficit, congratulations! You’re one step closer to losing weight.

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The Best Fitness Motivation Guy On Instagram This Week.

The Best Fitness Motivation Guy On Instagram This Week.

September 20, 2016 by Nathan Fitness ™



Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Today our Hottest bodybuilding's Motivation Names On Instagram Right Now is " cnlouden "

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 25, 2015 at 2:45pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Apr 17, 2015 at 12:26pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 17, 2016 at 1:58pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Jan 25, 2015 at 10:50am PST

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers.

A video posted by Carl 🇬🇧 (@cnlouden) on Sep 16, 2016 at 1:35pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Sep 5, 2016 at 1:17pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Aug 3, 2016 at 12:53pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Jul 22, 2016 at 1:16pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Mar 7, 2016 at 1:23pm PST

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A video posted by Carl 🇬🇧 (@cnlouden) on Mar 9, 2015 at 11:59am PDT

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Healthy Lifestyle: 10 Best Foods High in Vitamin D.

 Healthy Lifestyle: 10 Best Foods High in Vitamin D.

September 19, 2016 by Nathan Fitness ™





Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.


Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression.

For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.

This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)

* Note:

Being a vegetarian I personally use Vitamin D3 serum from premier research labs or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of Vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.

TOP FOODS CONTAINING VITAMIN D

#1-Mushrooms - Foods High in Vitamin D

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

#2- Mackerel:

A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.


#3-Sockeye Salmon:

Salmon - Foods High in Vitamin D
A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.


#4- Herring:

Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chock-full of the vitamin.

#5-Sardines - Foods High in Vitamin D
Sardines:

Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.


#6-Catfish:

Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.
Tuna - Foods High in Vitamin D

# 7-Tuna fish:

Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.

#8- Cod Liver Oil:

If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs - Foods High in Vitamin D

9- Eggs:

Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.

10- Sunshine:

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Stay tuned for HEALTH BENEFITS OF VITAMIN D in the Upcoming Article.

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Insanely Motivating Fitness Girls That Will Inspire You loss weight.

A photo posted by KARINA IRBY (@karinairby) on Sep 15, 2016 at 11:47pm PDT

A photo posted by KARINA IRBY (@karinairby) on Sep 15, 2016 at 9:03pm PDT

Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

September 18, 2016 by Nathan Fitness ™

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

A photo posted by KARINA IRBY (@karinairby) on Sep 7, 2016 at 12:23am PDT

A photo posted by KARINA IRBY (@karinairby) on Sep 3, 2016 at 6:42pm PDT

A photo posted by KARINA IRBY (@karinairby) on Aug 27, 2016 at 7:01pm PDT

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

Meet " karinairby" Owner and Designer of international Swimwear label, @MOANA_BIKINI🌴

A video posted by KARINA IRBY (@karinairby) on Aug 7, 2016 at 8:07pm PDT

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A video posted by KARINA IRBY (@karinairby) on Jul 2, 2016 at 10:20pm PDT

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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