How To Increase Your Chest Size at Home Fast.

 Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers.
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This damage stimulates the muscle building process, because your body works to heal your muscles with the ability to produce an increase in size. This way, your muscles will be better prepared for the stress of lifting from subsequent workouts. Numerous chest exercises can be completed at home with a bench and dumbbells. Visit your medical professional prior to starting a new exercise program.


•Step 1

Work out your chest two days per week. You will need 48 to 72 hours of rest in between workouts for your muscles to recover from the high volume workouts, according to Georgia State University's Department of Kinesiology and Health.

•Step 2

Complete each workout at a volume of three to five sets of eight to 20 repetitions. This training volume will stimulate muscle growth, according to Dr. Lee E. Brown of the National Strength and Conditioning Association.

•Step 3

Perform dumbbell chest press. Lie on your back on a bench with the dumbbells at chest level and palms facing your feet. Push the dumbbells up toward the ceiling, extending your elbows fully.


•Step 4

Complete incline chest press. Set the bench at about 45 degrees and while seated in an incline position, complete the same movement as the regular dumbbell chest press.

•Step 5

Perform pushups. Position your hands slightly wider than your shoulders with your fingers pointed forward. Lower down until your elbows bend to about 90 degrees.


•Step 6

Complete chest flyes. Lie on your back on a bench, holding the dumbbells above your chest with extended arms and palms facing each other. Keep your elbows straight as you open up your arms to the side until they become parallel with the floor.

*Warnings
Use a spotter during dumbbell exercises to reduce the risk of dropping the weight on your head.

Muscle & Fitness : How To Get a V-Shaped Body.

Add to Flipboard Magazine. You’ve probably noticed that extremely fit men have what’s known as the “V-shape torso.” This is achieved by broadening the shoulders whilst thinning out in the lower waist as much as possible. It’s not exactly an easy feat to achieve this highly sought-after look, but with patience, the correct fitness practices, and a specific diet, you can be well on your way to achieving this look.

Read on to find out how you can sport your own V-shape torso before too long.

1- Concentrate on Lats:

You will want to first concentrate on building wide lats. You can get your lats in order by focusing on wide grips, close grips, pulling, and rowing. To be particular, you should be specifically paying attention to the Yates row, the inverted row, and the bent over row. Chin-ups and pull-ups will also help you achieve your desired look.

2-Broaden Your Shoulders:

While you work on your lats, you’ll also want to begin building your broad shoulders. Your deltoids have 3 heads, and they are known as the anterior, posterior, and lateral muscles. You can work these by using exercises such as the bent over lateral raise, the bent arm lateral raise, and the lumberjack press.

3-Thicken Your Traps:

Lastly, you should also work on your traps. Your traps are made up of three parts:  mid, upper, and lower trap. As you would assume, you need to be working on all of these muscles to achieve maximum muscle density. Specifically, to work on these muscles, you should focus on the face-down inclined front raise, inclined shrug and seated cable row.

4-Change Your Diet:

You probably guessed that what you eat will have a lot to do with the success of your V-shape torso build. Because you’ll be building muscle, you’ll want to focus on foods that are high in protein. Next time you are at the grocery store, pick up foods such as whole eggs, fish oil, wild salmon, berries, yogurt, flax seed, mixed nuts, red meat, and broccoli. You should also consider a whey protein shake to further boost your gains.

Overall, building a V-shape torso takes persistence. You’re not going to see results in your torso after one workout. The more closely you follow the workout plan for the V-shape torso, the more sculpted your torso will be and the happier you’ll be with the results. Be sure to give your body time to develop, and never succumb to impatience by quitting or giving up.

Can you lose belly fat just by walking?

Add to Flipboard Magazine. Can you lose weight just by walking? In a word, yes. Walking is among the easiest and most effective weight loss activities. The key to weight loss with walking is to do it often.

Walking off weight

Many of us make the mistake of thinking we have to suit up and head to aerobics class or even go for a run to lose weight. While it is true that these activities promote weight loss, walking can be as effective for dropping pounds. Here’s how:

Count your steps

Monitoring your movements has never been easier. With technological tools like wearable fitness trackers you can count every step you take from morning to night. Achieve your weight loss goal by adding steps each week until you reach 12,000 to 15,000 steps most days each week (2,000 steps equals 1 mile). According to the University Of Michigan School Of Nursing that is the number of steps you need for successful, sustained weight loss.

Stop being sedentary

You have probably heard recent warnings that sitting is the new smoking. Avoid the health hazards of being too sedentary andlose weight by using every opportunity to get up and take some steps.

• Walk to a co-workers desk rather than calling or sending email.
• Get up to change the channel instead of using the remote.
• Take the stairs at work or use the upstairs bathroom at home.
• Choose a distant parking spot.
• Head for the park or track or just walk your dog around the neighborhood for at least 30 minutes most days of the week. Boost the intensity by power walking for an aerobic workout that benefits your heart and lungs.
• Make walking a family affair. Push the stroller or get the kids and partner to walk along with you.
• Invite a friend for a walk in a lovely setting instead of sitting around eating or drinking.
• Ditch the conference table and hold walking meetings.
• Consider a treadmill desk.
• Start a lunch time walking club.
• 
  

Reward yourself for reaching weekly step goals

Every mile you walk burns about 100 calories. That means 3500 calories or one pound gets torched for every 35 miles you walk. Walking really does work for weight loss. Pair your great stepping habits with healthy eating habits for optimal results. Choose meals that include lean protein, whole grains and plenty of fruits and vegetables. Limit fats, sweets and alcohol all of which can be high in calories. When you watch your calories and your steps you will walk away the pounds before you know it.

How to fight Morning Fatigue in Men

If you lack energy and motivation in the morning, it may be a sign that something is wrong. Fatigue -- as opposed to simple drowsiness, the feeling that you need to sleep -- is a symptom of several health-related conditions and illnesses. A pattern of fatigue is debilitating enough by itself, but if it may be masking something more serious, so consult your doctor.

1- Depression:

Depression is a condition that could be described as feeling sad, unmotivated, unhappy or miserable. Although most people feel this way at different periods in their lives, it usually lasts for a short time. Clinical depression, on the other hand, is a mood disorder in which feelings of anger, frustration, loss or sadness last for long periods and affect your quality of life. If your fatigue is accompanied by feelings of irritability, helplessness, a loss of pleasure in activities, a change of appetite or thoughts of suicide for more than two weeks, you may be suffering from clinical depression and should consult a health care provider immediately.

2- Sleep Apnea:

Fatigue may also be a sign that you aren't sleeping well at night. Men are susceptible to sleep apnea, a sleep disorder in which pauses in breathing occur during sleep. According to the National Institutes of Health, obstructive sleep apnea is caused when the airway becomes "narrowed, blocked or floppy." It is usually accompanied by snoring and includes long pauses in breathing followed by a loud snort and then a gasp. Since you may not be aware of nighttime symptoms, ask your roommate, wife or another person who sees you sleeping if you've exhibited signs of sleep apnea. You may also request a or sleep study from your doctor.

3-Allergies

Although they are not often associated with each other, allergies are one of the leading causes of morning fatigue in men. A man may develop allergic reaction to any number of things, including pollens, food and environmental toxins. Fatigue may be accompanied by skin conditions like hives and eczema, or respiratory problems such as hay fever, sinusitis or asthma.

4- Diabetes

Diabetes also causes fatigue. According to the National Institutes of Health, more than 20 million Americans have diabetes, while another 40 million have pre-diabetes. Obesity, heart disease, high blood cholesterol and a sedentary lifestyle can lead to diabetes. If your fatigue is accompanied by blurry vision, excessive thirst or frequent urination, or if you're over 45 or have a family history of diabetes, see your doctor.

•Home Treatments

There are a number of ways to combat fatigue. Sleep regularly and consistently; eat well and drink lots of water; exercise; relax with yoga, meditation or prayer; maintain a reasonable work schedule; and change any stressful situations you are involved in. In addition, take a multivitamin and avoid drugs, alcohol and nicotine. If you still experience fatigue in the morning, consult your health provider.

What To Do To Have The Fitness Effect?

Fitness is not just conquered attending the academy. What counts is what is done there and then. Therefore, we list seven points that make all the difference in training effects.

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 1) cakewalk custom:

Six months of gym and a lot of sweat later, the training becomes a breeze and you already know all color movements. That is, there is no challenge to their training status and you are not gaining anything by it.

2) The lazy gene :

A survey of the Pennington Biomedical Research Center, Louisiana State University, suggests that some people just do not respond to exercises. More than 700 people underwent a 20-week resistance training program, while the aerobic conditioning brands improved 17% on average, some people did not show any progress, while others come to improve 40%.

 3) Light weight too :

To make the muscles lose tone sagging and win, you need to offer them the overhead of a greater weight than that to which they are accustomed. If you can, for example, do 25 more repetitions of an exercise without much effort, then certainly are not using a proper load to the requirement of your physique.

4) Do not post-workout snack :

 Finished out of the academy? Before the sports drink or cereal bar, ask yourself: Malhou less than an hour? There will exercise tomorrow? "If the answer to one of the questions is yes, stay on the good old water to rehydrate, dispense bars, beer and snacks, and make a normal meal to come home," says nutritionist Anita Bean.

5) Leisure in the rest of time:

Research published in the "Journal of Applied Physiology" in 2002 shows that the reason why the total daily expenditure of calories people does not increase when doing exercises is that they burn fewer calories during the rest of the day by becoming less active. Unfortunately, 20-minute treadmill at not give carte blanche to stand upside down the rest of the day. Beginners can wear too in excessive workouts. So should not exercise to exhaustion.

6) constant pace:

Staying in shape is like climbing a ladder - each workout helps to reach the next step. Conversely, each session that you lack is a step behind. A study of Swedish scientists reveals that after a break of only six days, up to 10% of aerobic capacity may be lost. The force fortunately lasts a little longer. If you have to slow the pace of the exercises because of other commitments, try to keep the intensity instead of frequency.


 7) Training with goals:

If you are one of those individuals who dazzled tirelessly run all Academy players, beware: not you must use all equipment. Is not that what will determine a good result. You will benefit much more of a proper workout to your specific goals. Do not know what are they? Think about why began to work out, as would like to achieve (definition, fitness, weight loss, etc.), and arrange a professional trainer to oversee your program. So you will be sure you are not wasting time or effort in the gym.

best pre workout supplement for muscle mass right now.

You walk into the gym, ready for the greatest workout of your life—but will you have enough in the tank to finish what you start? The right food will provide most of the raw energy you need to lift, but that’s only one piece of the puzzle. Whole food won’t prime your central nervous system, increase nitric oxide, or help muscle fibers contract harder.

You need supplements that can do these things, and help you sustain high intensity levels. Here are one of the best energy supplements in the market you should consider adding to your regimen before you head to the gym.

÷ PRODUCT DESCRIPTION:

The ASD ULTRA STACK is the Ultimate all in one Full Body Transformation Stack designed to help burn fat, increase lean mass, increase capacity to perform high intensity workouts, replenish necessary nutrients lost during training, and assist with muscle recovery at the same time. The ASD ULTRA STACK combines our thermogenic ASD Performance SHRED-X Fat Burner, STRIKE NO2 Pre Performance Amplifier, REFUEL our Advanced BCAA + Glutamine Blend, FUSION our Premium Lean Protein, and INGITE out Elte Pre Workout Powder.

Designed to Provide Benefits Like:

Lean Muscle MassDecrease Body FatStrength GainsRapid Muscle RecoveryImprove Physical PerformanceImprove HealthIncreased Mental FocusMaintain Muscle while dieting


REFUEL Servings per container: 50
FUSION Servings per container: 28  
SHRED-X Servings per container: 60
IGNITE Servings per container: 35  
STRIKE Servings per container: 30

More info.

Best Ways to Get More Active & Full of Energy.

Being active throughout the day is one of the absolute hardest things to do and also one of the most important things to do. Staying active throughout the workday has become increasingly more difficult- especially because most of the work we do involves sitting at the computer or at a desk.

The unfortunate reality is that staying seated for much of the day can result in muscle tightness and soreness, lower back aches and pains, tight hip flexor muscles, indigestion, and of course the big one– staying seated all day can majorly decrease calorie burn.

For most of us, being active throughout most of the day is not a possibility, but for all you desk-sitters (which includes me sometimes too!), here are some simple ways to get you moving.

5 Simple Ways to Move More:

1. Get a movement tracking device:

 I swear by my Fitbit. When I started my own business and was working from  home (as opposed to running around the hospital all day) I noticed a major decline in how much I was moving- and how much more I was sitting.  I love my Fitbit- not because it tracks how much I move, but because it tracks how much I don’t move. It’s great motivation to walk around your desk a few times, or take a lap around the office.

What’s also great about movement tracking devices is that they allow for connection- between friends, family, coworkers and even your nutritionist (ahem!).

2. Incorporate easy strength-based movements:

Even if sitting all day is your norm, try these few easy strength movements when going about everyday trips to the bathroom, the copy machine and more.

The chair squat: Every time you get up and sit down you can easily incorporate a little chair squat. Simply engage your quads (thighs) and gluten (butt) and stand up more slowly- causing the motion to come from your muscles instead of your joints. Do the same when you’re sitting down. First tighten your glutes and quads as you more slowly sit down- this will help to increase blood flow to the muscles, will help to take pressure off of the hip flexors (especially if you squeeze your glutes extra-hard) and will help to promote calorie burning. Aim for 10.

The calf raise: The next time you’re standing at the copy machine, or making coffee in the the office kitchen, incorporate some calf raises. Calf raises are simple and will help to get the blood flowing not only in the calves but also up and down the entire leg- especially if glutes are tightened while doing them. Squeezing glutes will also help to release hip flexors that can get fairly grumpy after sitting all day. Aim for 20.

3. Take a walk:

Recent research sang praises to the often neglected lunchtime walk (click here for the article and here for the research ). The research suggests that taking a walk at lunch (about 30 minutes) can really help to improve mood, enthusiasm and thereby productivity. So even if a 30 minute walk doesn’t fit in, getting some movement into the day is really beneficial.

4. Stand while you talk:

Although this isn’t possible for everyone, if it’s possible to stand up while talking- do it. Talking while standing or walking can help to provide a much needed break for the digestive system that is compressed while sitting and can help to get the blood flowing. Additionally, research suggests that standing while talking can improve voice projection – which means more confidence. The bonus is also that talking and walking can boost blood flow, mood, and can help to burn calories.

5. Purchase a reusable water bottle:

Hydration is so key for weight maintenance, satiety, preventing muscle soreness and more, but getting and using a reusable water bottle it’s also a great way to get you up and moving throughout the office when it comes time to fill it up.

Aim to drink around 64 oz daily, which means eight 8 oz glasses (and for every cup of caffeine after the first one, aim to drink 1, 8 oz cup of water per cup). Plan to purchase a glass or stainless steel water bottle (BPA-free is my least favorite)- and keep it on your desk. When it gets empty, get up and take a walk to fill it up.

If you have trouble remembering to drink water, simply set your phone alarm for every 2 hours or so as a reminder to be almost finished with a 16 oz container. That phone alarm works well also for reminding you to take a walk- so don’t forget to use it.