Inspiring Fitness Guys To Follow On Instagram Immediately.

Today our Inspiring Fitness Guy To Follow On Instagram is:  "David Lawson"

Instagram is basically a virtual look book for models, celebrities and ordinary Mens...

Male fitness Gus have taken over Instagram.

Everyone knows the social media site Instagram is aspirational – it’s filled with perfectly captured shots of food, flawless outfits, seemingly effortless flower arrangements and more. With careful photography and a curated account, an individual can make their life seem Insta-perfect, even if that might not be the case. While many focus on the negative aspects of the overly perfect images that are often on Instagram, when it comes to health and fitness, it can actually be hugely beneficial.

If you opt to follow several accounts focused on health and fitness, whenever you start scrolling through your feed, you’ll find everything from videos of work out moves you could incorporate into your next exercise session to super healthy meal ideas you may have never thought of. It can be a great motivator to get off the couch and get moving, to forego those French fries for some crispy vegetables.

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The Hottest bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " Syko Dragos WBFF PRO Muscle"

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).


Don't forget 2 Follow .


Ready, set, start scrolling!


Today our pick is: Syko Dragos WBFF PRO Muscle.

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6 Rules Of Training you should consider After 30.

The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.

1) Forget Everything You Know About Fitness:

If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.

The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.

2) Correct Posture:

The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.

Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .

3) Replace The Running To Walking:

Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.

To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.

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 4) Do Exercises With Body Weight:

With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.

Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight -  pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.

5 ) Change The Way Of Life

It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.

Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.

6) Be Careful What You Eat:

Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).


Remember, and that is a surplus of simple carbohydrates, not fat, is often a cause of weight gain. This is primarily due to the fact that the products containing mainly sugar calories, do not cause a feeling of fullness .

The Hottest bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is Jamie C.

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).


Don't forget 2 Follow .


Ready, set, start scrolling!


Today our pick is: Jamie C.

Irish. Inspire, motivate & help you succeed. Share the enthusiasm, spirit & positivity. Smile! Motto: Dream It. Vision it. Live it. YouTube: Jaycottz

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The Best Weight Lifting Routine For Females.

There truly is no "best" weight lifting routine for women, because any number of training programs can get similar results. In fact, you should switch your lifting routine every four to six weeks to force your body to adapt to new training stimuli. Women do not need to train differently than men, according to "The Female Training Bible." Besides having one-sixteenth of the testosterone of men, women's bodies respond to training in a very similar way, except that they cannot gain much muscle mass due to their hormonal profile. However, targeting training for growth hormone-release may help women because it plays an important role in their muscles' recovery process.

÷ Build and Burn Super-Sets:

For this weight lifting routine, you will utilize super-sets, which are done by performing one exercise and then immediately doing another with very little rest between them. The weekly breakdown might look like this:

 Shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. For each day and muscle group, you choose one to three super-sets, each made up of three sets with 12, 10 and eight repetitions respectively. For your back for example, you choose two super-sets, combining pull-ups and straight-arm pull-downs into one and bent-over rows and machine pull-overs into the other. On the first super-set you would do a 12-rep set of pull-ups, rest 30 seconds, do a 12-rep set of straight-arm pull-downs, rest 30 seconds, do a 10-rep set of pull-ups, rest 30 seconds and continue alternating until you have completed three sets of each for the prescribed number of reps. Then proceed to the bent-over rows and machine pull-over super-set and do the same thing.

÷ 10 X 10 Workouts:

The 10X10 weight lifting routine is very simple, but can provide quick and impressive results, according to "The Ultimate 10X10 Mass Workout." This program crunches a lot of exercise volume, meaning sets and repetitions, into a short amount of time. It also helps to trigger the lactic acid response of the body, which stimulates more GH, or growth hormone production. Since women produce only a fraction of the testosterone of men, their bodies rely more heavily on GH for muscle recovery. This routine follows a four-day cycle, after which you should rest at least a day, if not two, before repeating the program. The first day you work arms and shoulders, the second day targets legs and abs, the third day is a rest day and the fourth is chest and back. Each day you pick one compound exercise for each muscle group being trained and you do 10 sets of 10 repetitions, resting 30 to 60 seconds between sets. Pick a weight you can lift for 15 reps so that you do not reach muscle failure. For example, on chest and back day, you might do 10 sets of 10 reps on the bench press and then finish with 10 sets of 10 reps at the lat pull-down machine.

How To Build Up Leg Muscles.

Leg strength is essential to many sports and recreational activities, such as soccer, martial arts and weightlifting. Although there are various methods to increase the size and strength of your legs, the best ways to build them up would depend on your goals, fitness condition and what you play.

1- One at a Time:

The isolation technique often focuses on one muscle group and one joint at a time rather than moving several of them together. Sample exercises include the leg extension, leg curls and calf raises. By isolating these muscle groups -- usually with a machine -- with minimal movement in other body parts, you can apply more resistance upon the muscle you're training. This can stimulate more muscle growth than multi-joint exercises, such as squats and lunges. Although isolation exercises don't translate well with sports skills and multi-joint movements, they are ideal for those who want to increase specific muscle size, such as bodybuilders and fitness models.

2- Go Full Body:

A larger muscle doesn't always mean that it's stronger or faster. Isolation leg exercises don't train your body to move to specific sports and activity skills and may hinder your performance. This is based on the SAID principle, which stands for specific adaptation to impose demands. For example, sitting on a machine and doing leg curls doesn't coordinate your hamstrings to work with the rest of your body when you kick a soccer ball. To improve your performance and skill, you must perform the specific skill itself or an exercise that closely mimics the skill. Compound exercises, such as deadlifts, squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

3- Eccentric Strength:

During resistance training, your muscles contract concentrically and eccentrically, which refers to the shortening and lengthening of muscle fibers under tension, respectively. Whether you use the isolation or compound method, emphasize on the eccentric contraction because the amount of force that lengthens the muscle is greater than concentric contractions, according to exercise physiologist Len Kravitz, Ph.D. This stimulates a greater increase of muscle growth. For example, lift the resistance at a rate of one to two seconds and lower at a rate of three to six seconds.

4- Recovery and Timing:

Proper nutrition and timing optimize your ability to increase muscle size and performance. Dr. Kravitz recommends that you consume a meal consisting of proteins and carbohydrates within 45 minutes after your workout. This replenishes your carbohydrate stores into your muscles and helps repair damaged muscle fibers immediately. The ratio of proteins to carbs should be a one-to-three ratio. Within the next one to three hours, consume another protein and carbohydrate meal at a five-to-one ratio. Consult with a sports dietitian to help you personalize your meals to obtain the optimum amount of nutrients you need to achieve the results you want.

5 Tricks To Help Build Muscle.

Most people are not blessed with the ability to lose weight and gain muscle very quickly. Yes, genetics plays a big part in this, but they aren’t crucial. The biggest problem is that a large number of people don’t exercise properly or pay any attention to their eating and sleeping habits. In this article we will show you 5 great tricks to help build muscle.

1 – Eat Every 3 Hours:

Nutritionists say that if you don’t eat very often, you are actually limiting the rate at which your body builds new proteins. By eating every three hours you are maximizing this number. Just make sure you consume protein in every meal (20-25 grams).

2 – Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.


3 – Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.

4 – Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

5 – Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.