Fitness : Top 3 Six Pack Abs Exercises For Men At Home.

We are constantly bombarded with what we should and shouldn’t be doing to get those perfectly defined abs. The top and bottom of it is that you will never have visible abs if your body fat is not low enough. That’s obviously where a healthy diet comes in. But what are the best exercises out there for defining our mid-section and bringing out those chiselled abs and ‘six pack’ that will set us apart from the crowd? Read on to find out….

1 – Exercise Ball Crunch:

A classic exercise that works the upper abdominal region the most. Simple but more effective than doing it on the floor as it allows you to stretch the abs and back more, allowing a greater range of motion.

Sit on the ball with feet flat on the floor before lying back until your thighs and torso are parallel with the floor. Keep your hips on the ball. Breathing out, contract your abs to raise your torso to no more than 45 degrees. Count 2 seconds up, hold for 2 seconds at the top and lower to the count of 2 seconds. To make the exercise more difficult, bring your feet closer together or extend your arms behind your head.

2 – Reverse Crunch:

An effective exercise that targets the lower abdominal region because you’re bringing your legs towards your body rather than your body towards your legs. Great for home workouts as it does not require any equipment.

Lie on your back with your hands by your side, knees bent, feet together and about six inches off the floor. Keep your feet close to your hips as you curl your lower body towards your shoulders, rolling your hips and lower back slightly off the floor and breathing out as you do so. Squeeze your abs in the top position before lowering your legs back to the start position, remembering to do each repetition slowly.

3-Exercise Ball Side Crunch:

A variation on the standard ball crunch, this allows you to target your obliques, the diagonal muscles that feed into your abs from the side. The arc of the ball allows you to stretch your obliques at the start of the exercise, increasing the range of motion to make your obliques contract harder.

Lie on your right side against the exercise ball, arms positioned as above, legs extended and feet apart for balance. Slowly raise your body towards your left hip, breathing out and pausing in the top position before slowly lowering yourself down to the start position whilst inhaling. Repeat on the other side once the set is completed.

Best Way To Gain Muscle And Lose Fat Fast.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be getting results, but not quite work that way. The following is 15 ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1) Remove at once refined sugar from your diet. This crap will do well on any occasion. With a little intelligence, you can replace it with other infinitely more healthy things and still bring you benefits within the academy.

2) Control the consumption of processed foods. For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3) If you burn money on supplements, choose the basic, which have proven efficacy. How Whey Protein, Creatine, Multivitamins, Vitamin C, fish oil, etc ...

4) Drink at least 2 liters of water a day, at most 4. Take water is not cliché phrase to be healthy, water plays a key role in the body, especially if you train in order to gain muscle mass.


5) Eliminate the consumption of soft drinks. Besides also being industrialized, most soft drinks contain horsy amounts of sugar and other substances that will delay your results.

6) Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7) Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can make fun your rest.

8) Stop thinking too much about what is the best workout and diet, while not forget the basics, which is what really produce results.

9) Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10) keep in the same workout for more than one month before it is impossible to know if the training is effective or not. Jump from branch to branch, only delay your earnings.


11) Try to keep a record of your workout progress, to try to understand what exercises are generating more results.

12) Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body to generate vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13) Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14) Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15) Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, even annoyance results in training.

best muscle building workout plan for men.

Men who want to start building muscle should know the right steps to take to get the results they want. Building muscle takes time, and men should not resort to taking unhealthy shortcuts in an attempt to achieve faster results. Here are a few of the safest and most effective ways beginners can use to build muscle:

1) Eat More:

Men who are not eating enough will have more trouble achieving bulk. Some men may even want to increase their calorie intake by an additional 500 calories each day in order to make sure they are getting the nutrition they need to build muscle. In order to grow muscle, you need to eat more – period.

2) Eat the Right Kinds of Foods:

Filling up on sugary edibles or foods containing large amounts of saturated fats will only increase a person’s body fat percentage. This does no good in building muscle. It is best to eat foods containing higher levels of calories from healthier sources such as protein and carbohydrates. Extra levels of protein should also be incorporated into a diet so that muscles can grow. Healthy supplements like a protein shake can also be incorporated into a diet in order to help muscles grow more effectively.


3) Exercise:

Exercising is one of the main components required to develop bigger and stronger muscles. Free weights and weight machines at a gym should be used regularly as part of a strength training regimen. Some fitness experts claim that doing too much cardio will only be counterproductive in building muscle, so it is best to limit cardio workouts to shorter durations if a person feels they need to still do these types of exercises.

4) Rest Muscles

Some people may be surprised to learn that muscle growth actually occurs while muscles are at rest. Strength training exercises actually cause small tears in the muscle tissue as each muscle group is worked. Adequately resting muscles after a workout is required in order for these tears in the tissue to heal. Muscles get bigger and stronger as these tears heal. Muscles cannot get bigger and stronger if they are overworked and are not allowed to rest properly. It is best to alternate strength training exercises on certain days in order to work certain muscle groups while others are allowed to rest. 

6 Possible Reasons Why Your Belly Won't Budge.

Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut" is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 6 possible reasons why your belly won't budge.


1- You're getting older:

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause.

"If women gain weight after menopause, it's more likely to be in their bellies," said Dr. Michael Jensen, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

2- You're doing the wrong workout:

A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist.

"You need to do a combination of weights and cardiovascular training," said Dr. Sangeeta Kashyap, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat.

"Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," said Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

3- You're eating too many processed foods:

"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," Patton said. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat."
Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.


4- You're eating the wrong fats:

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, Patton said. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warned that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

5- You're doing the wrong exercises:

Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack.

"You can't spot reduce," Jill said.

Instead, she suggests doing functional exercises that use the muscles in your core abdominals, back, pelvic, obliques as well as other body parts.

"These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she said.

Planks are her favorite functional exercise they activate not just your core muscles but also your arm, leg, and butt muscles.


6- You're stressed:

Tight deadlines, bills, your kids whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

6 Serious Health Risks Of Obesity Can Lead To....

Being overweight or obese is a more serious issue than just not fitting into your skinny jeans or tailored suit. The health effects of obesity are serious and significant and place a huge toll on already over-burdened health systems. Here are 6 serious health risks obesity can lead to.

1 – Coronary Heart Disease:

As you put on weight through the consumption of foods filled with saturated and trans fats, the plague builds up inside your arteries, narrowing them and blocking vital blood flow to your heart. This can cause angina, a heart attack and heart failure.


2 – Stroke:

If an area of plaque in your arteries ruptures, it can cause a clot that can block the flow of blood and oxygen to your brain and cause a stroke. Strokes often cause motor and speech disabilities that take many months and years of rehabilitation to overcome, if at all.

3 – Type II Diabetes:

Obesity significantly increases your risk of Type II diabetes, a disease where the body cannot normalize blood glucose levels and relies on help from medication to do so. Diabetes itself can cause early death, coronary heart disease, kidney failure, neuropathy and blindness.


4 – Hypertension:

Also referred to as high blood pressure, hypertension means that your blood is pumping at an increased level. This additional pressure in turn increases your risk of stroke and heart attacks. Obesity, high salt diets, a sedentary lifestyle and hereditary factors can all contribute to high blood pressure.

5- Osteoarthritis:

Osteoarthritis is a condition where the tissue that protects the joints wears away, leading to inflammation and pain. Additional body weight places pressure on the joints, accelerating the degradation. The issue is especially prevalent in the knees, lower back and hips and can lead to severe restrictions in mobility.

6-  Sleep Apnea:

Sleep apnea is where you momentarily stop breathing more than once during sleep. This condition affects many overweight people and the sleep deprivation it causes has serious effects on quality of life. Fat stores around the neck are of particular risk for causing sleep apnea as they can narrow the airways making it difficult to breathe during sleep.

8 Best Exercises That Can Improve The Quality Of Your Erection.

Do you work biceps, chest, back ... All to impress women. But what her personal trainer never told is that there are exercises able to work the muscles involved in erection to have more pleasure in the hour H. A recent study by the University Sapienza of Rome, found that "pelvic fitness" can help in the treatment of premature ejaculation, making the average time until the climax jump of 31 seconds to over 2 minutes after 12 weeks. Forget the emails with miraculous promises. We talked to the urologist Eduardo Bertero, the expert in tantric sex Isabelle Moura and the physiotherapist Amanda Hiunes, indicating exercises to boost your pleasure.

1- Domain:

2 to 3 times a week, take the time to masturbation. Once you reach the peak of excitement, close to orgasm, press the glans. Repeat the exercise with the help of his partner and, in the final step, leave for penetration (without performing fro movements). Hold much as you can ... Then relax and enjoy!


2- Control:

First become aware of the pelvic muscle. While urine, hold the jet for 10 seconds and release. Do this 3 times. Outside the bathroom, repeat this movement 30 times. Also Repeat 3 times alternating series with a slow accelerated.

3-  Concentration:

Breathing is essential for the man who wants to prolong sexual intercourse. When you feel the excitement is getting very intense, let the air in slowly through your mouth, filling the chest and abdomen, and also release the mouth, helping the entire body to relax. Do this first for masturbation and then, along with the partner.

 4- Sensibility:

Some men have a lot of sensitivity in the penis, which can help premature ejaculation. Use a soft, wet towel to massage the organ and the glans for a few minutes in the shower. This helps control the stimulus.



5- Mobility:

The orgasmic potential is related to the hip mobility. Turbine pleased with the strengthening of the region. Lie with your knees bent and feet flat on the floor. Place your hands underneath the back, the lower back. Inhale and "flatten" hands behind his back; expire and remove the lower back of the hands. Repeat 10 times, always contracting the muscle which controls urine.

6- Power :

Sit in a chair or on the toilet and brace your elbows on his knees. Pull the muscles of the pelvic region up, as if breaking the gas outlet or urine. Hold the contraction for 10 seconds and relax. Repeat for 5 minutes daily.

7- Strength:

With an erect penis, "hang" a towel and squeeze the muscle as if to raise the tissue. Make three sets of 10 repetitions, 3 times per week. The strong and sturdy aids in muscle blood flow and provides more stiffness.

8- Flexibility:

To gain more flexibility in pelvic muscle, climb on a step with one of your feet and let the other suspended. As you inhale, try to reach the ground with his foot free, without flexing the knee of the other leg, just moving the hip. Exhale as you lift your foot loose above another level, also without the use of the knees. Repeat 10 times.

How To Get Lean Muscular Physique With Amino Energy’s.

Everybody wants a lean muscular physique. Like anything worth having, wanting it isn't enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically.

To help satisfy these demands, ON's Essential Amino Energy combines an optimal ratio of rapidly absorbed free form amino acids- including muscle building BCAAs and arginine for more intense vascular pump - with natural energizers, beta Alanine, and N.O. boosting ingredients to help you reach your next level. And at just 10 calories per serving it makes a big impression without denting your diet.

 Mix up Essential Amino Energy by itself - or stack it with your favorite powdered supplements - anytime you want to dial up mental focus, physical energy, N.O. production and recovery support.

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