How To Pump Up And Bulk Your Chest.

Guys looking to increase the size of their upper chest muscle need to participate in a high-volume weight training routine that features exercises that specifically target that area. The upper chest muscle is the clavicular head of the pectoralis major. High-volume workouts consists of multiple exercises that target the upper chest, with each exercise being completed for multiple sets of a relatively higher number of repetitions. After high-volume workouts, men’s chest muscles will be overloaded and damaged. It’s this damage that stimulates the muscle to increase in size as it’s healing.

Items you will need

• Dumbbells

Step 1

Complete your upper chest workout two days per week with two days of rest in between each training session. For example, an appropriate training schedule is Tuesdays and Fridays. This allows your chest an adequate amount of time to fully recover from your high-volume workouts.

Step 2

Complete each upper chest exercise at a volume of three to six sets of six to 12 repetitions each, as recommended by Dr. Helen M. Binkley of the National Strength and Conditioning Association for promoting muscle building. Rest 30 to 90 seconds between each set and exercise.

Step 3

Include incline chest press in each workout, as ExRx.net notes that it primarily develops your upper chest, or the clavicular head of your pectoralis major muscle. Sit and lie back on an incline bench. Hold a pair of dumbbells at your shoulders to the sides of your chest and your elbows directly under each weight. Push the dumbbells up toward the ceiling until your elbows are fully extended, and then lower them back down to starting position.

Step 4

Perform decline pushups during each workout. Get into a pushup position with your hands on the floor positioned slightly wider than your shoulders and fingers pointed straight ahead. Place your feet atop a bench of step so that your body is tilted slightly downwards. Lower your body down towards the floor by bending your elbows and allowing them to flare out to the sides. Continue until your elbows bend to about 90 degrees and then extend them so that you return to starting position.

Step 5

Incline chest flyes also target the upper chest. Sit and lie back on an incline bench. Hold a pair of dumbbells over your chest with your arms fully extended up towards the ceiling and palms facing each other. Open your arms out to the side, allowing your elbows to bend just slightly. Continue down until you feel a stretch in your shoulders and then bring the dumbbells back to center again.

How to Lose Belly Fat Naturally : Tips for a Flatter Stomach .

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.


Step 1:

Evaluate your current diet. 

Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

Step 2:

Eat clean foods daily. 

Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.


Step 3:

Add some belly-burning fats to your daily diet. 

Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

Step 4:

Burn fat with aerobic exercise.

 Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

                               Step 5:

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

Warnings

• Always consult your doctor prior to beginning any new diet or exercise program.
• Avoid diet pills and fat-burning vitamins.

Tips

• Start your work-out program slowly.
• Mix up your abdominal exercises.

Best Workouts For Non-Responsive Biceps That Do Not Grow.

Start every single workout with a lot of fixed rails, simple as that Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:


A - Make 50 bars in the minimum possible time.

B - Make the Most of possible bars within 10 minutes.


In both divisions  you can use as many sets as necessary to complete the training.

÷ Considerations:

The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.

 ÷Two suggestions:

This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.

How to Prevent Stretch Marks When Losing Weight .

Wide fluctuations in weight over a short period of time can cause both women and men to get stretch marks. Although not everyone gets stretch marks when losing weight, genetics can play a role. Skin type is another factor, as some people have more elastic skin than others. Stretch marks generally affect the stomach and thighs, but they may also appear on the breasts, arms and buttocks. While there are no health risks associated with having stretch marks, there are some things you can do to help prevent them from developing as you lose weight.

Step 1

Lose weight gradually. As the skin shrinks it loses its elasticity, especially in cases of rapid weight loss. You do not want to strain your skin as you take off excess pounds. Loss of collagen fibers in the dermis is what causes stretch marks to show through the top layer of skin.

Step 2

nclude foods rich in protein, vitamins C and E and zinc in your diet. These nutrients stimulate collagen production, which can help prevent stretch marks. The American Academy of Dermatology reports that individuals in their 40s and 50s are less likely to develop stretch marks. The reason is that by midlife a person’s skin begins to thin and lose its elasticity as collagen in the outer and middle layers of the skin breaks down.

Step 3

Keep your skin well hydrated. Drink plenty of water to keep skin soft and supple so that stretch marks are less likely to form. Dry skin has less elasticity.

Step 4

Use an over-the-counter topical moisturizing cream or lotion specially formulated to prevent stretch marks. Apply to the skin twice each day. If you are really worried about stretch marks forming, talk to your doctor or dermatologist about prescription retinoid creams. These vitamin A derivatives work by making the outer layer of the skin thinner. This allows the cream to get through to the dermis, where it increases collagen production.

Step 5

Exercise. Do light stretching exercises as part of your daily workout routine. This improves circulation and skin elasticity. Exercise also tightens and tones muscles. In addition to stretching, resistance and strength training exercises build lean muscle mass as you lose body fat. Muscle helps hold the skin in place.

Warnings

• Stress can interfere with collagen production in the skin, contributing to the development of stretch marks. Reducing stress in your life may actually help protect you from getting stretch marks as you lose weight.

6 Reasons For Men To Lose Weight And Get a Body That Will Turn Heads.

Motivation is one of the biggest problems for people following a diet and a workout plan. After a while of sticking to a healthy eating plan and exercise regimen, things can start to get a little boring. As a result, your motivation starts to waver and your diet goes along with it. To help you keep your eye on the prize, we’ve put together this list of reasons to lose weight. Whenever you feel unmotivated, revisit these reasons to lose weight and get a body that will turn heads.

1. You’ll Look Better:

One of the most popular reasons to lose weight is simply to look better in the mirror. It’s not superficial to want a strong and muscular physique. Everyone wants to look good, and one of the best ways to do this is through fat loss and muscle growth. The right workout supplements like a men’s creatine supplement and men’s whey protein can help you improve workout performance and produce fast, visible results.


2- You’ll Do Your Joints a Favor:

When a person drops a few pounds, they are literally taking excess weight off of their body. Not only does this effect show in the mirror, but it can be physically felt. An overweight person may have a tough time moving around because they are carrying around a lot of extra pounds. Fat loss makes people feel physically lighter, alleviates pains in the body and enables them to move faster and engage in physical activities they couldn’t do before. Someone who couldn’t run a mile while overweight can do so with much ease when the excess weight is dropped.

3- You’ll Reduce Your Risk of Future Health Problems:

Carrying extra weight can actually result in some very serious health problems if it’s not taken off. Having excess belly fat is dangerous, and the extra fat can sometimes be evidence of another lurking problem like high cholesterol. Cleaning up the diet and dropping a few pounds with a more nutritious diet and supplements like a men’s thermogenic supplement may help reduce your risk of future health issues.

4. You’ll Make a Better First Impression:

Not only does losing weight make a person feel more confident about themselves, but this confidence rubs off on the other people around them. Other people will respond positively to a fitter and slimmer physique, and the happiness one exudes over feeling better will be evident to everyone else as well. To make an even better impression, make sure your skincare routine is up to par. Men’s body products like a men’s body scrub and men’s body wash can remove dead skin cells and other debris that can make skin appear dull.


 5- You’ll Feel Sharper Mentally:

When you follow a healthy diet and fitness regimen, not only do you improve your physical health but you may also be helping mental health as well. The increased energy that comes with being physically active can make you more focused and alert throughout the day. As a result, you’ll notice increased productivity and even improved workout performance. A pre-workout supplement for men can boost workout performance even further with natural ingredients like green tea extract and caffeine. “What is a Pre-Workout Supplement?” for men explains the many benefits of a pre-workout supplement.

6. You’ll Avoid Stretch Marks

Weight gain can contribute to the formation of stretch marks. The longer you’re overweight, the likelier stretch marks will develop. Once they form, they can persist for a very long time even with the best of treatments. Being proactive and losing extra weight when you first notice it will help you avoid this problem and other issues like loose skin that can hurt your confidence.

Best Women's Butt Lifting Workout at Home .

So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 5 moves from the Women’s Health Big Book of Exercises target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans! 

1- Marching Hip Raise:

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.(A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

2- Single-Leg Hip Raise:

Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated.(B) Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.

3- Swiss- Ball Hip And Leg Curl:

Lie faceup on the floor and place your lower legs and heels on a Swiss ball. (A)Push your hips up so that your body forms a straight line from your shoulders to your knees. (B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. (C) Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor. 

4- Barbell Deadlift:

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A)Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible. 

5- Dumbbell Deadlift:

Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.

Top 3 Best Supplements For Weight Gain And Bulk Up Fast.

Supplements are fast becoming a large part of bodybuilding and justly so. If you estimate what is left of actual bio-active nutrients in today's series of processed foods you can also figure out that you'd need to eat a massive amount of calories to get the necessary building blocks for growth. And sadly, these foods comprise most of our daily intake in the Western World. Supplements may give you those nutrients in an undenatured, concentrated form so that you can focus on your calories, sleep and training. Alas someone smelled money and the world of supplementation became one of advertising and deception, which in turn lead to many young lifters believing supplementation was the legal alternative to steroids.

So what should you buy? Well, keep it simple and keep it cheap. If it costs too much chances are you won't get enough out of it to justify what you spent on it. And I don't know about you, but I'd hate to go broke over adding a few pounds. This is why, in combination with some other experienced lifters, I made a Top 10 list and dug very deep on how and why you should use them, but above all why that choice is better than alternatives. Note that all the supplements are some of the cheapest and cost-effective if you calculate what all you get for the price of a daily dose. So for your entertainment, and hopefully more, here are the top 3 supplements in order of importance in relation to the goal:PACKING ON MUSCLE AND SIZE!

1- A MULTI-VITAMIN:

Why you need it: When eating a diet meant for mass, you will no doubt be targeting the foods that can pack the most calories on from the needed macro-nutrients. In turn this can lead to a deficiency in Micro-nutrients, meaning vitamins and minerals. Such a deficiency can impair optimum functioning of the body and consquently hinder your growth. Minerals are building blocks, they are used for cellular actions, building bone, transporting nutrients and so, whilst vitamins provide enzymatic functions in digesting foods and and protect the system against damage from the outside and inside. Levels of these substances must be kept above a certain level to maintain proper health, but kept a great deal higher for optimal functioning of your system. That's why supplementing with a multi-vitamin above all else makes sense: you get at least your daily minimum of all these nutrients avoiding anything going wrong with your quest for growth, and together with the rest of the vitamins and minerals found in every food to some extent, you are bound to be on the road to getting everything you system needs.

How it works: A good multi-vitamin contains at least 100 percent of the FDA minimum needed daily to avoid deficiency. While it is true that some of these things will compete for absorption in the stomach, the body knows what it needs. Normally a large amount of calcium will hinder absorption of Zinc and Magnesium, even Iron. The body favors calcium because it needs a lot of it. But if you have enough calcium and a severe deficiency in one of the aforementioned substances, the body will not ignore a possibility to get some more. So the ingenuity of the body and the way it works makes this a top supplement rather than the supplement itself. These absorption competitions should be taken into account if you buy extra supplemental minerals, but for your basic multi, it's not a true issue.

2- A WEIGHT GAINER:

Why you need it: What better for packing on mass than a WEIGHT gainer. The main thing when bulking, next to getting your needed share of macro and micro nutrients is of course packing on all the calories you can handle without turning into a balloon. Since you will be expending quite a bit of calories while bulking, trying to add all that muscle, sometimes it will be hard to make your calorie-count every single day from nutritious self-prepared meals. Your family will not always be as supportive of an 8-meal a day habit. Take it from me. That's where weight gainers come in. Ranging from 600 to 3000 calories these gainers allow you to add serious additional calories from quality sources without having to spend hours behind a stove. Just mix and you have an instant high-calorie meal... and cost-effective too. They may seem expensive, but if you try to calculate what it would cost to make a similar meal yourself taking into account calories, quality and bio-availability of the nutrients, additional vitamins and minerals and ease of preparation, you'll soon find just how little they really cost.

How it works: As an additional easy to prepare meal they add calories to your daily totals drastically while giving you a correct balance of protein and carbs (1 to 1 up to 1 to 2, with most carbs coming from simple sugars) and a good helping of fat. Not to mention extra vitamins and minerals, which is not always the case with calorie-dense foods, which will be what your targeting if growth is what you seek. This way you can get to your target healthily without running up the grocery bill too high.

How to use it: Use it as a post-workout meal, as a meal before going to bed (your burn up to 70 cals an hour while sleeping, keep that in mind) and potentially as meals when it is hard to prepare a meal, like midmorning or mid-afternoon, times you spend at work and so on. Use a serving, but be sure to pick a weight gainer that in combination with your regular meals and the amount of shakes you will take will meet or exceed your demands without turning you into a sumo. No need to invest in a 3000-cal shake if you already eat 3000 cals a day and take 2-3 shakes daily. That will only make you fat with that amount of sugar.

If you are of an endo-morphic (heavy) body-type it may be best to look in to a low-carb gainer or even an Meal Replacement powder (negative protein to carb rate) to avoid excess bodyfat. The trouble with these is that they are very expensive, don't always provide the best balance of nutrients and they are pre-packaged, so they don't allow you to choose your doses and amounts. But for the endomorphs the amount of protein takes priority. If you are ecto- or meso-morphic its is best to get a weight gainer, it'll be hard to digest all protein and replenish Glycogen on an MRP. Protein powders are not an option because you need quite a lot, but the amount of pure protein that can be absorbed without extra fat or carbs is limited (30-35 grams). That's why neither protein nor MRP is included in this 'bulking' list.

3- VITAMIN B-COMPLEX:

Why you need it: B-vitamins have many anabolic properties separately and have often been the subject of supplementation. Hereby I think of Niacin (B3), Pyridoxine (B6) and Cobalamin (B12). But people often forget that for a lot less money they can get better gains by getting a B-complex which combines all of them in optimal doses (50-100 mg, there is no way you need 500 mg of Niacin). This harnesses the synergistic effect of B-vitamins which means better digestion and absorption of carbs, protein and fat and the fact that they comport themselves as enzymes in many bodily functions. You can't overdose on them anyway since water-soluble vitamins are readily excreted if you have too much.

How it works: In the stomach B-vitamins will release and control gastric juice, help absorb and digest macronutrients, which in turn get more out of the things you eat. Next to that all of them have a host of individual properties. B6 is a good liver-protector, B9 is good for absorbing things in cells, B12 is needed for energy and so on and so on. If we could get all our nutrients from food easily and eat enough, this would no doubt be my Nr2 supplement. If you are a person who can eat big and watch his grocery bill and you have decent genetics, a B-complex and multi-vitamin is all you really need to grow.

How to use it: Take these with a meal as well, but not at the same one as your multi. Take one serving (with 50-100 mg of all B-vitamins) immediately after your meal. Say you get your multi, like most people, at breakfast, take one serving of B-complex after lunch.