How To Get Flat Abs Like Fitness Male Models.

We all want flat abs like fitness models. Those elusive six-pack abs that grace magazine covers could be yours if you follow these secrets to get flat abs. Fair warning: Losing stomach fat and getting flat abs is a straightforward process, but it requires hard work. If you’re ready to transform your body and start turning heads, read on to find out how to get flat abs.

How to Get Flat Abs

1. Lose weight:

 More specifically, lose fat. If you’re overweight (use BMI calculator for men to find out if you are), you need to start shedding the extra pounds. Flat abs are all about low body fat – once you remove the fat covering your ab muscles, you’ll start to notice more muscle definition. Until you lose that body fat, though, all the crunches in the world won’t uncover flat abs. To burn fat, you need to…


2. Control your calorie intake:

 A healthy diet is critical to getting flat abs. To start losing fat, cut 500 calories from your daily intake to lose about 1 pound per week. Some simple ways to cut calories: replace soft drinks with water, limit portion sizes or even replace one of your meals with a whey protein shake.

3. Boost your protein intake:

 In order to build muscle – including abdominal muscle – your body needs an adequate supply of protein. Snacking on high-protein foods such as nuts or Greek yogurt are easy ways to boost your daily protein intake. If you really want to maximize muscle gain, however, you should consider a men’s whey protein powder with micronized leucine. Whey protein is one of the fastest-digesting proteins in existence, and leucine is one of three branched-chain amino acids that are required for muscle maintenance and growth. Together, they work to support anabolic processes that can help you achieve your dream of six pack abs.

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  4. Work out regularly:

A diet will help you slim down, but fitness will help you look less scrawny as well as make your abs more pronounced. When we say work out, though, we’re not just talking about crunches. If you want flat abs, you need to attack a larger area: your core (all the muscles around your trunk and pelvis).  Core exercises like planks and bridges as well as medicine ball workouts can have a far greater effect on your abdominal muscles than just plain ol’ crunches. Incorporate a variety of exercises to attack your core from all angles instead of just sticking to 1-2 exercises.

 5. Take the right men’s nutritional supplements:

To really take your workout to the next level and get six pack abs, consider taking a men’s creatine supplement along with a men’s pre-workout supplement and post-workout supplement. These supplements help burn fat, build muscle and boost your energy so that you can push yourself harder than you thought possible.



6. Be consistent:

You have to make healthy living a habit if you want to get flat abs. Following these steps for just a week or two won’t get you anywhere. It may take weeks or even months before you see results – but you’ll see them. Like we said earlier, losing stomach fat and getting flat abs is pretty straightforward, but it takes dedication. With a structured plan like MenScience Boot Camp, you’ll be well on your way to a tight midsection.

Bonus Tip – You may want to focus on building muscle mass first before burning fat. It’s much easier to focus on one thing (bulking up) than attempting to bulk up and burn fat at the same time.

Best Ways to Stop Being Hungry and Look Healthy.

Cutting calories while dieting might help you lose weight, but it can also leave you feeling hungry and deprived. Giving into hunger pangs can sabotage your diet and ultimately make your weigh-loss efforts seem ineffective. To avoid getting hungry, eating too much and gaining weight, adjust your eating habits and lifestyle.

• Consume Solid Foods

Rather than getting your calories from liquids, get them from solid foods. Solid foods require chewing, which is associated with feeling full. Solids also take longer to consume and are more filling. Chew each bite of food at least 20 times to help keep hunger at bay. Chewing your food thoroughly results in better digestion.

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 • Add Fiber and Protein

Adding fiber and protein to your meals can help prevent hunger, because they digest slowly and trigger the secretion of fullness hormones. Additionally, they keep your blood sugar stable so you're less likely to experience cravings. For protein, consume foods such as skinless poultry, fish, nuts and egg whites. Get your fiber from foods such as oats, plums, brown rice, oranges, whole grains and vegetables.

• Drink Water

Because thirst is often mistaken for hunger, it's essential to recognize whether you really are hungry. If you think you're hungry and feel tempted to reach for food, drink a glass of water instead. Your urge to eat might be gone afterward. If you're not sure whether your hunger is real, wait 20 minutes to see if you still feel hungry. If it's been longer than three hours since your last meal, you might actually be hungry.

• Manage Stress

When you're stressed, your body produces cortisol. Nutritionist Marilyn Glenville, founder of The Natural Health Website For Women, notes that high levels of this stress hormone trigger hunger and hard-to-control cravings for unhealthy foods. Glenville recommends managing stress by delegating tasks, practicing relaxation techniques and getting enough sleep. She also suggests not skipping meals and eating often, about every three hours, to help stabilize your blood sugar so you don't get hungry.

• Get Enough Sleep

Hormones in your body control whether you feel full or hungry. Sleep influences these hormones. If you lack sleep, leptin levels, which signal your brain that you're full, decrease, and ghrelin levels, which tell you that you're hungry, increase. You start craving fattening, unhealthy foods in the hopes to get a quick energy boost. To avoid this, get between seven and nine hours of sleep each night, as recommended by the National Sleep Foundation.

Muscle & Fitness: The Best Heavy Weight Bicep Workout.

The biceps are a favorite muscle group to train among bodybuilders and other avid trainees. To build mass in the biceps, you need to primarily target the Type IIb, or fast-twitch, muscle fibers, because these fibers grow the most.

To do so, you must use heavy weights that allow you to perform between six and 12 repetitions. Multiple sets, between three and five, are recommended for each exercise, and a total of three to four exercises should be performed per biceps workout. This is required for maximal stimulation of the muscle fibers.



• Standing EZ-Bar Curl

Standing EZ-Bar curls are a variation of the barbell curl. Because of the curved parts of the bar, they reduce the stress on your wrists, thus are a more comfortable and safer alternative to a straight barbell. To do the exercise, grasp the EZ-curl bar in an underhand grip shoulder-width apart, stand with your body upright, and keep your elbows by the sides of your torso. Bend your elbows to raise the EZ-curl bar upward, then extend your elbows to lower the bar to the start.

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 • Seated Alternating Dumbbell Curl

The seated alternating dumbbell curl minimizes cheating because of its seated position, with the back up against the bench. This position keeps the lower back out of the movement, so the biceps are mainly used while performing the reps. To execute the seated alternating dumbbell curl, begin by holding a dumbbell in each hand using an underhand grip, and sit on the bench with your back up against the upright part of the bench. Place the dumbbells by your sides and keep your elbows by the sides of your torso. Bend your right elbow, bringing the right dumbbell up toward your right shoulder, then extend your right elbow, bringing the right dumbbell downward. Repeat the movement with the left side, then keep alternating between the right and left arm until you reach the required number of reps.

• Preacher Machine Curl

Preacher machine curls allow you to primarily train the outer head of the biceps, known as the long head, along with the brachialis, a muscle underneath the biceps. This exercise also works the inner head of the biceps, known as the short head, although not as much because of the flexed shoulder position. To perform the movement, first sit on the preacher machine bench, position your elbows on the pad, and grasp the machine handles in an underhand grip. Flex your elbows to raise the handles upward, then extend your elbows to lower the handles down to the beginning position.

• Standing Cable Bar Curl

The standing cable bar curl is safe exercise for the biceps and a great way to end a biceps workout. To do the exercise, begin by holding the cable bar using an underhand grip, and stand with your body upright and elbows by your sides. Bend your elbows to move the cable bar up toward your shoulders, then extend your elbows to move the cable bar downward.

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.
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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.