Fitness : How Lose Your Gut For Good.

If you’ve noticed a little extra baggage around your midsection, it’s time to lose that gut once and for all. After using these weight-loss tips, you’ll be in great shape and feel a lot healthier. Fair warning: You’re not going to burn fat overnight. It took time to put on that extra flab, and it’s going to take some time to lose it. Nevertheless, if you stick with these tips to lose that gut, you’ll do just that.

1. Replace a meal with a men’s whey protein shake:

A men’s whey protein powder is a great low-calorie meal replacement that’s also high in protein, which is the nutrient you need to maximize muscle gains and get a toned body. Because it’s low in calories and fat, it’s a simple way to control your calorie count and start losing weight.

 2. Stop drinking your calories:

 Eating healthy won’t do you much good if your liquid intake consists of soft drinks and other calorie-dense beverages; they’ll cancel each other out. If you’re serious about losing weight, stick to nature’s no-calorie drink: water. You can cut hundred of calories from your intake by eliminating sodas and alcohol from your diet. If you absolutely need something to tickle your sweet tooth, consider diet drinks or get a juicer to make juice minus all the processed sugars.


3. Take a Thermogenic Supplement:

 The faster your metabolism, the more calories you burn. One way to boost your metabolic rate is Thermogenic Formula  that contains natural ingredients like green tea that increase calorie burn throughout the day.  This extra calorie boost can make all the difference in weight loss, especially if you’ve hit a plateau recently.

4. Get off Your Butt:

You need to be more active – no ifs, ands or buts. If you’re serious about losing that gut, you’ll carve out some time for physical activity. Having a desk job is no excuse for inactivity. You can walk during your lunch break, take the stairs instead of the elevator… there are plenty of options. Try to work out at least three times a week, and do a mix of weight lifting and cardio for best results.


5. Check out The Nutrition Burn Stack:

 This men’s workout supplement set contains the four best men’s nutritional products for melting away fat and improving athletic performance. Each of the four products in this stack helps maximize fat loss so you can transform your body in no time. If your goal is to get a six-pack and start turning heads, this supplement set is for you.

Bodybuilding: 8 Easy Ways To Prevent Weight Gain.

While some of us are trying to lose weight, others are trying to avoid putting it on. Fortunately, a lot of the same tips that can help you lose weight can also help you maintain your lean physique. The following ten tips are all you need to manage your weight better and stay fit.

1. Grocery Shop on a Full Stomach:

Don’t go into the grocery store when you’re hungry. Doing so can result in impulse purchases of high-calorie, high-fat foods. Have a meal beforehand so you don’t hungrily browse the aisles. Better yet, have a men’s whey protein shake. The protein in a men’s whey protein shake will help fill you up fast and prevent overeating.

2. Portion Control:

Play tricks on your mind by using taller, thinner glasses and smaller plates to eat less. Also, don’t eat too fast. Eating too fast won’t give your body enough time to signal that it’s full; this can cause you to overeat and gain weight. Slow down, savor the food and stop eating when you’re full – not when your plate is empty.


3. Eat Up to Six Small Meals a Day:

Eating six smaller meals throughout the day instead of three big ones is an effective way to reduce your appetite and prevent weight gain. By eating a small meal every 2-3 hours, you’ll have food in your stomach to ward off hunger and keep you from consuming too many calories. Trail mix or a men’s whey protein shake are good meal options to consider.



 4. Include More Fruits and Vegetables:

The fiber in fruits and vegetables helps fill you up and keep your digestive system running smoothly. Try adding a serving of vegetables or a piece of fruit to each mini-meal. Eating more fruits and vegetables also increases your antioxidant intake; antioxidants are nutrients that can fight free radicals and may help reduce aging signs like wrinkles and fine lines. Avoid fruit juices because they contain tons of sugar and almost no fiber.


5. Don’t Skip Meals or Starve Yourself:

Make sure you make time for every meal. This keeps your metabolism up and helps fight the urge to overeat later during the day. If you don’t have time to cook a full meal, you should rely on a healthy snack – something is better than nothing. For an even bigger metabolic boost, you may want to consider a men’s thermogenic formula that can encourage calorie burn all day long.

6-Hydrate with Healthy Drinks:

Sometimes, thirst can be confused for hunger. If you’re feeling hungry, drink some water before reaching for some food. This may be enough to fill you up and save some calories. Chances are you aren’t getting enough water to begin with – the old recommendation of eight glasses a day is moot. Most experts nowadays recommend closer to 11 glasses and even more.



7- Exercise at Least Three Times  Week:

Work out at least three days a week doing a mix of cardio and strength training. Focusing on just cardio won’t do much for muscle growth, and just doing strength training won’t do much for your cardiovascular health – you need both. Regardless of what exercise you choose, make sure you take a men’s pre-workout supplement and men’s post-workout supplement. The former will help boost your energy for more intense workouts and the latter will speed up muscle recovery and reduce soreness.

8.Take Breaks:

Take a day off each week or so to enjoy your favorite pizza, wings for the big game, or a day at the movies complete with snacks. Taking time off will help you stay on track with your weight maintenance program by keeping you sane – you don’t want to totally deprive yourself of comfort foods. Just don’t overdo it – try to limit your indulgences to one or two meals.

Fitness : How To Get Rid of Belly Fat Forever.

Can't lose belly fat? Your genetics, hormones, or some easy-to-fix mistakes may be to blame.

Here are Top 8 Homemade Remedies to Get Rid of Belly Fat Forever:

1. Start your Day With Lemon Juice:

THIS IS ONE OF THE BEST THERAPIES TO ELIMINATE BELLY FAT. PUT SOME JUICE IN A GLASS OF WARM WATER AND ADD A LITTLE SALT. CONTINUE DRINKING THIS EVERY MORNING TO BOOST YOUR METABOLISM AND GET RID OF THAT BELLY.

2. Stay Away From White Rice:

REPLACE WHITE RICE WITH VARIOUS WHEAT PRODUCTS. ADD BROWN RICE, WHOLE WHEAT BREAD, WHOLE GRAINS, OATS AND QUINOA IN YOUR DIET.


3. Avoid Sugary Substances:

STAY AWAY FROM SWEETS, SUGARY DRINKS AND FOODS HIGH IN OIL. CONSUMING THESE FOODS CAN INCREASE BODY FAT AROUND VARIOUS AREAS OF YOUR BODY SUCH AS THE ABDOMEN AND THIGHS.

4. Drink Lots Of Water:

IF YOU WANT TO GET RID OF BELLY, SO DRINK ENOUGH WATER EVERY DAY (1 AND 1/2 LITER TO 3 LITERS PER DAY). DRINKING WATER AFTER REGULAR INTERVALS WILL HELP BOOST YOUR METABOLISM AND ELIMINATE TOXINS FROM YOUR BODY.




5. Eating Raw Garlic:

CHEW 2-3 CLOVES OF GARLIC EVERY MORNING AND DRINK A GLASS OF WATER WITH LEMON AFTER THAT. THIS TREATMENT WILL DOUBLE YOUR WEIGHT LOSS PROCESS AND MAKE YOUR SMOOTH BLOOD CIRCULATION IN YOUR BODY.  (THIS, I WHO WROTE YOU, I CONTROVERSY BUT, ACCORDING TO SURVEYS, PROCEEDS ...)


6. Avoid non-vegetarian Food:

To eliminate belly fat, it is recommended that you should avoid non-vegetarian food as much as possible. Carnes, who was in doubt.

7. Bet on Fruits And Vegetables:

EATING A PLATE OF FRUIT DAILY, MORNING AND EVENING. DOING THIS WILL FAVOR YOU WITH MANY ANTIOXIDANTS, MINERALS AND VITAMINS.

8. Spice Up Your Kitchen:

Use spices like cinnamon, ginger and black pepper in their kitchen. These spices are loaded with health benefits. They help to improve insulin resistance and reduce levels of blood sugar.

Fitness : Basic Rules 4 Those Who Have Difficulty Gaining Muscle Mass.

What Is Being Ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.
In case of unbalanced nutrition and physical inactivity, the ectomorphs plus gain excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.

•Differences in The Organism Ectomorph:

Studies show that in strength training the ectomorph body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, consequently, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which can not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages Of The Physical Type of Ectomorph

Most of the stars and professional models are ectomorphs - the fact that they have difficulty gaining weight helps them win exclusively muscle not fat. Having an athletic, healed and well-designed body is easy for the ectomorph.

The issue of creating cracked abdominal is not essential for ectomorph and, in most cases, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in Training Ectomorph:

The first thing the ectomorph has to do is forget the treadmill and strenuous cardio exercises: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

-As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

-As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing deadlift. Do not overfill with isolation exercises - they spend forces and not initiate muscle growth processes.
Remember that it is precisely the basic exercises, performed with more weight and 5 or 7 reps, who will engage in the work the major muscle groups, which causes the body to produce testosterone and other hormones extremely important for the growth of all your muscles.

•The power Of The Ectomorph:

For the ectomorph count the calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy. Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements For Muscle Growth:

Firstly, the sports supplements are just additions to a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes bulkier muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per pound of body weight per day.

Bodybuilding: 5 Biceps Mistakes You Shouldn't Commit In Practice.

Everyone loves to train biceps (and chest). This muscle group is symbol of masculinity, strength and virility. However, there are some common mistakes that many people of all fitness levels commit and can end up hindering better results. Then share 5 errors in bicep workouts that you should not commit.


÷Error 1 - "Swinging" The Trunk:

I believe this is the most classic error in the execution of biceps exercises, ie, swing the trunk during the movement, especially in the concentric phase, bending the elbows.

Swinging the trunk behind only indicates that the overhead that is using this too excessive for your training.
There are ways and correct what are:
- Lean your back on a wall, because in this way you no longer balance the trunk, however, can no longer train with the same overhead just for getting rid of artifice. The problem of training with his back against the wall is that any exercise done without standing against the wall is good for strengthening the muscles of the core (abdomen, lower back ...) and when you lean against the wall, will reduce muscle contraction in the region and lose the opportunity to improve your posture;
- Reduce overhead, because in this way can he achieve flexion of the elbows without having to "play" the trunk back and straining your lower back. I believe it is the best solution;
- Request assistance to a person at the time of the climb, because this will be the moment of greatest difficulty, therefore, the person will give just a "light touch" on the bar to get it out of inertia and keep you balance the body back continue keeping the moving bar. But such aid is justified only with very heavy overloads and it is only in the last repetitions;
I want to make clear that it is not completely wrong play RATHER trunk back, but it is justified only for advanced practitioners who are really using high overloads in a given season training, which does not have the opportunity to train with a partner and that this is done only in the past, or even literally the last repetition.

÷ Error 2 - Extend The Elbows Completely:

In fact it is very important to explore a good range of motion exercises in bodybuilding, however, it is important to explore the "functional range" of the exercises.

When you fully extends his elbows on the implementation of the biceps and on top gives that "quick stop" underneath, is losing the contraction in the biceps muscle and thus losing the time under tension.
OK, I know it is common that also happen with heavy burdens, in the last repetitions when we are tired and muscles "burning". But, whenever possible try not to extend the elbows completely not to lose time under tension in the muscles.
Make almost a complete extension and immediately bend your elbows contracting the muscles of the biceps.

÷ Error 3 - The Flex Pipe Completely:

It is also interesting to note that the full flexion of the elbows will lead to a position where the muscle loses its contraction and the time under tension.

So when you're getting almost to the point of completely bend your elbows and stop the movement, immediately perform the controlled phase of the movement of descent.
This way you keep the biceps in constant contraction and working continuously.

÷ Error 4 - Do not Hold Arms In Trunk Side:

This is also a common mistake, that is, people do not "hold" the arms next to the trunk, ribs, and end up moving the arm / upper arm during the movement of flexion of the elbows improperly using the articulation of the shoulder, making a slight anterior flexion of the shoulders ...

This can also be an indication of excessive burden biceps training is therefore suggested to reduce the burden to avoid this type of error.
The only joint that can move are the elbow causing the hole on top forearms and back it up in his arms and nothing else.
Imagine that under each of your armpits there is a note of 100 dollars, and that if you depart from the arms of the ribs, or move your arms forward, these ballots will fall and you will lose them!
It became clearer to you now?

÷ Error 5 - Train Always With Footprint supine:

The supinated grip is that you realize when you start the movement with palms facing forward. This is the most classic footprint in biceps exercises, however, is not the only ...

Vary the position of the hands, for example, the neutral footprint when a palm is facing another, the grip is held in the Hammer biceps.
There is also prone footprint that is when the palms of your hands are facing backward, and is used mainly in carrying reverse curl.

Finally there is a combination of neutral footprint with supine when you do the exercise thread alternating biceps with dumbbells rotation. This way you start the movement in the neutral footprint and ends in pronated grip.

The variation of the footprints can emphasize more one region or another of the biceps and forearms also by improving the end result of the whole.

Fitness : How 2 Get Bigger Arms With Push-Ups.

Pushups are commonly thought of as an exercise for the pectoral muscles of your chest, but this exercise can be done in many different ways to emphasize the muscles of your arms and shoulders. Regular pushups will work your arms, but inside pushups and diamond push-ups are better exercises to build arm muscles because they target your biceps and triceps. Perform both inside and diamond pushups three days a week to tone the arms.

Step 1
Place your hands shoulder-width apart on the floor. Drop to your knees or support yourself on your toes. Bring your right hand in 3 inches toward your left hand. Bring your left hand in 3 inches toward your right hand to do inside pushups. Inside pushups will strengthen your biceps.


Step 2
Straighten your spine and tuck your hips. Your torso should be parallel to the floor with your arms perpendicular to your shoulders. Squeeze your abs to stabilize your torso.

Step 3
Rotate your elbows so that they are pointing toward your feet. Bend your arms and lower yourself toward the floor. Keep your elbows pointing backward so they brush your sides as you go down.



Step 4
Press your arms straight again and raise your body up again. Do 20 to 40 push-ups, rest for a minute, and then do a second set.

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.