How to Get a Flat Belly in 30 Days.

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

1- Don’t try to isolate the stomach muscles. Belly fat, like other bod:


2- Don't Starve Yourself:

Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories.

3- Focus on More than Diet and Exercise:

Even though these are essential parts of the equation, sleep and stress play crucial roles in reducing belly fat. Little sleep and high stress, tell your body to produce cortisol hormone, which tells your body to store fat in your mid-section.

4- Refuse to base your Actions on a cleanse or Liquid Diet :

 Cleanses are usually only effective for weight loss when combined with a healthy diet, while liquid diets do not give you the nutrients you need for lasting weight loss. Choose to change your eating habits to fresh produce, lean protein and whole grains instead.


5- Don’t Expect Even Weight Loss.

You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward.



6- Remember that not all fat is the same:

Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.

How Do U Know if Your Personal Trainer is the Right One .

Choosing the right personal trainer for you one of the most personal choices you’ll ever make for yourself. Each trainer offers a different approach, which is in line with their qualifications, experience and expertise. Do you want someone who specializes in women’s fitness, or one that will help you achieve a Sylvester Stallone physique? Here’s a breakdown of what to search for, so that you get a bang for your buck!

1- Your Goals are in Line With Theirs

Be picky about the trainer you choose, as it’s one of the most important decisions you’ll make. You can weed through the vast selection you have of trainers available to you by knowing what your goals are. Do you want to lose inches off of your mid-section, or learn to properly train for your first IronMan? Do you prefer a ‘tough love’ approach to exercising, or a gentle trainer that will motivate you through words of encouragement along the way? Begin your search for the perfect trainer by knowing your goals, and committing to finding one that supports them—no matter how long it takes.

2- Personality Plays a Role:

No matter how badly you want a washboard stomach, or lean, toned legs, personality plays an important role in a successful trainer/client relationship. After all, presentation is everything—and if your trainer’s aggressive communication style conflicts with your passive one, how motivated will you really be to tone and tighten? Personal trainers don’t come in a ‘one size fits all’, so take your time discussing your goals, past experience with exercise and aspirations with not one—but several trainers—before deciding on the best one for you. Understanding where they are coming from can give you that once in a lifetime opportunity to earn that body you’re paying for!

3- They Have the Experience You Need to Succeed:

How many trainers are under consideration? Once you have come up with a ‘top 3’ list of trainers that understand what you want to achieve, ask yourself another important question: “How will they help me achieve it?”Every trainer offers a different approach to fitness and often, their ‘approach’ is based off of their qualifications and experience. Research each trainer’s background as you would a potential doctor, therapist or a school you’re considering attending. What qualifications do they have? What training did they undergo? What’s their specialty?  When you understand where a trainer is coming from, you can be confident that you’re choosing the right one.

Fitness: The Truth About Supplements you should know.

First and foremost, there is no such thing as a magic supplement that will get you big. If any personal trainer or sales person at GNC tells you otherwise, they are full of shit. I am sure you have friends that swear by certain supplements, but it is mostly mental.

The funny thing with supplements is that if you believe it will work, then you will see better results. You can trick your body into thinking that this pill is going make you train harder, but in fact the reason why you are training harder is because you are more motivated to. As I mentioned before, the supplement industry is a billion dollar industry that has one goal in mind and that is TO MAKE MONEY. The competition between companies is a matter of who markets their product better and who can make the most ridiculous claims like, “INCREASE YOUR STRENGTH BY 865%” or “GAIN 10 LBS OF MUSCLE IN 10 DAYS”. Not only are these claims outrageous but they are false. If you refer back to my previous article, you know that gaining 10 lbs of muscle in 10 days is complete B.S. In addition to these ridiculous claims, these companies give the most outrageous names to their products.

The number of supplement companies that are actually legitimate are far and few between. Check out this list to see all the supplement companies banned by the NFL. This list does not mean that these companies are “bad” but it means that some of their products may contain banned substances by the NFL.



In fact, Biotest, one of the companies on this list, is a company that manufactures quality products that I often recommend to my athletes. Unfortunately because one of their products contains a banned substance they are included on the list. This brings me to my next point: Why spend money on supplements that could potentially be detrimental to your long term health?

Instead of spending $100 on useless and harmful supplements, focus on your TRAINING andNUTRITION. Remember that supplements are meant to complement your training and nutrition. When used properly they can in fact enhance your training and progress. However, if you are not following my 8 rules of nutrition, YOU SHOULD NOT EVEN BOTHER USING SUPPLEMENTS. If your diet is shit, your results will be shit, regardless of what type of supplements you are taking. You are what you eat! Lastly, nothing can replace HARD WORK. In order to get big you need to train your balls off.

Fitness: Should You Work Out When You Are Sick?

Whether your usual exercise routine consists of a downward facing dog or squatting until you just can’t squat any more, being sick sucks. Are you a faithful exerciser who just won’t let your body sit it out—even when plagued with the flu or bronchial tightness? Do you wonder when you should give your body some rest and relaxation, and when you should just ‘push through’ your workout?  Here’s how to tell when ‘enough is enough’, and when it’s ok to continue to exercise when sick.

•Listen to What Your Body is Telling You

Your body is the vehicle in which you go through this life. As such, it’s always telling you the state of your health, should you choose to listen to them. Do you experience asthmatic bronchitis every December? Do you have a high fever? Do you have the common cold? Listen to your body when contemplating if you’re well enough to get a short cardio session in, or whether you should work those abs in the weight room.

As a rule of thumb, consider mild symptoms above the neck—cough, runny nose, or sneezing spells—as a ‘go ahead’ to work out (as long as you have the energy for it). If you experience symptoms such as tightness of the chest, or a high fever, stay home and rest.

•How Does Your Body Respond to Exercise?

With any sickness, it’s important to pay attention to how your body responds to exercise. Take it easy when you’re not quite feeling ‘yourself’, and turn down the level of intensity in which you work out. For example, if you’re walking on the treadmill for a thirty minute stretch, notice any unusual symptoms that develop such as feeling light headed, or fatigue. If you feel ok, then proceed with a form of light exercise. If you feel dizzy or weak, put your workout to a halt until a day or two has passed and you’ve given your body sufficient rest and nourishment.

When you’re not feeling great, pushing through your normal workout can do more harm than good. Commit to being vigilant to your symptoms and signs your body is sending you, and stop (and later, start again) when you’re in good health. When you work out in perfect health, you are able to achieve a toned, fit body in record breaking time!

Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE .

No time to get to the gym? No problem. You can use your own weight to build muscle.

Here's How:


1- Bodyweight Exercise 1: Push Ups:

How To:

Primary Muscle(s): Chest, Triceps

(1) Extend your legs and get into push up position. Your hands should be slightly wider than shoulder-width. Keep your hips up so your body is in a straight line.

(2) Lower down until your chest hits the floor. Press through the floor and powerfully explode up. Keep your elbows tucked in throughout.

If regular push ups are too difficult, start with your knees on the floor.



2- Bodyweight Exercise 2: Spiderman Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques, Lower Abs

(1) Move into push up position.

(2) Lower your body, and as you descend, pull your right knee in towards your elbows. Repeat and continue to alternate sides.

3- Bodyweight Exercise 3: Twisting Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques

(1) Move into push up position.

(2) Lower down, and as you press up, twist your body and extend your left hand up into the air. Your body should be supported by your right hand, so that you form a “T” shape.

(3) Lower back down and repeat for the opposite side.

4- Bodyweight Exercise 4: Incline & Decline Push Ups


How To:

Primary Muscle(s): Lower/Upper Chest, Triceps

(A) Incline Push Ups — do a push up, but place your hands on an elevated surface (e.g. a bench or box). These targets the LOWER chest.(B) Decline Push Ups — do a push up, but place your feet on an elevated surface. Your hands should be on the floor. These targets the UPPER chest.



5- Bodyweight Exercise 5: Diamond Push Ups

How To:

Primary Muscle(s): Triceps, Chest

(1) Do a push up, but form a diamond shape with your fingers. They should be touching. The narrow grip emphasizes thetriceps. Keep your arms tucked in throughout the movement.



6-Bodyweight Exercise 6: Dive Bomber Push Ups

How To:

Primary Muscle(s): Chest, Triceps, Core

(1) Start in a downward dog position with your butt in the air and arms locked in front of you.

(2) Dive down, drop your hips and triceps, and push up into a cobra position — it should feel like you’re trying to maneuver under a bar.

(3) Drop your triceps, slide back, and push your body back up into downward dog.


7- Bodyweight Exercise 7: Pull Ups & Chin Ups

How To:

Primary Muscle(s): Back, Lats, Biceps

(A) Pull Ups — hang from a bar with your hands wider than shoulder width. Use anoverhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

(B) Chin Ups — hang from a bar, but flip your hands to an underhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

8 Common Erectile Dysfunction Causes you Probably didn't know.

Erectile dysfunction can be embarrassing to think about, but the more you know, the better you can prevent it from happening and dealing with it when it does.

 According to The Merck Manual, an estimated 50 percent of men age 40 to 70 experience some erectile dysfunction (ED). Understanding the most common potential causes can help a man identify why he may be experiencing the condition.

1- Depression

The brain is an often-overlooked erogenous zone. Sexual excitement starts in your head and works its way down. Depression can dampen your desire and can lead to erectile dysfunction. Ironically, many of the drugs used to treat depression can also suppress your sex drive and make it harder to get an erection, and they can cause a delay in your orgasm.



2- Alcohol

You might consider having a few drinks to get in the mood, but overindulging could make it harder for you to finish the act. Heavy alcohol use can interfere with erections, but the effects are usually temporary. The good news is that moderate drinking -- one or two drinks a day -- might have health benefits like reducing heart disease risks. And those risks are similar to erectile dysfunction risks.

3- Medications

The contents of your medicine cabinet could affect your performance in the bedroom. A long list of common drugs can cause ED, including certain blood pressure drugs, pain medications, and antidepressants. But do not stop taking any medicines without talking to your doctor first. Street drugs like amphetamines, cocaine, and marijuana can cause sexual problems in men, too.

4- Stress

It's not easy to get in the mood when you're overwhelmed by responsibilities at work and home. Stress can take its toll on many different parts of your body, including your penis. Deal with stress by making lifestyle changes that promote well-being and relaxation, such as exercising regularly, getting enough sleep, and seeking professional help when appropriate.

5- Anger

Anger can make the blood rush to your face, but not to the one place you need it when you want to have sex. It's not easy to feel romantic when you're raging, whether your anger is directed at your partner or not. Unexpressed anger or improperly expressed anger can contribute to performance problems in the bedroom.



6- Anxiety

Worrying that you won't be able to perform in bed can make it harder for you to do just that. Anxiety from other parts of your life can also spill over into the bedroom. All that worry can make you fear and avoid intimacy, which can spiral into a vicious cycle that puts a big strain on your sex life -- and relationship.

7- Middle-Aged Spread

Carrying extra pounds can impact your sexual performance, and not just by lowering your self-esteem. Obese men have lower levels of the male hormone testosterone, which is important for sexual desire and producing an erection. Being overweight is also linked to high blood pressure and hardening of the arteries, which can reduce blood flow to the penis.



8- Self-Image

When you don't like what you see in the mirror, it's easy to assume your partner isn't going to like the view, either. A negative self-image can make you worry not only about how you look, but also how well you're going to perform in bed. That performance anxiety can make you too anxious to even attempt sex.

How to Beef Up Your Chest & Shoulders With The Hulk Smash Upper Body Workout.

Do the Hulk Smash Upper Body Workout 2x per week, with at least 2 days in between each session. We HIGHLY recommend supplementing it with (A) a killer ab workout, (B) something thatdemolishes the legs and butt, and (C) HIIT cardio.

It’s unacceptable to sport toothpick legs in a bathing suit. A few rules:

Rest 1-1.5 minutes in between sets.Use the heaviest weight possible for the given rep range and gradually increase it over time. Once you’re able to bang out the prescribed number of reps, increase the weight during your next set and/or workout.CLEAN. UP. YOUR. DIET. Use our guide to fix it.New to the whole workout thing? Readthis primer first.



1. Dumbbell Chest Press + Dumbbell Flies:

How To:

Protocol: 3 sets — 8 reps + 12 reps

Target Muscle(s): Chest

(1) Do 8 heavy reps of the Dumbbell Chest Press. Lower the weights down until they’re in-line with your chest.(2) Immediately do 12 Dumbbell Flies.Squeeze your chest together at the top of each rep. Use a light weight, focus on form, and maximize the contraction.



2. Deadlifts

How To:

Protocol: 3 sets — 8 reps

Target Muscle(s): Back, Legs, Core, Arms

(1) Start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.(2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 heavy reps.

3. Dumbbell Shoulder Press:

How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Shoulders, Triceps

(1) Sit upright and bring 2 dumbbells up to shoulder height.(2) Keep your core tight and press both dumbbells directly overhead. Contract your delts, squeeze, and hold the contraction at the top for 1 second.(3) Lower down slowly until your triceps are PARALLEL with the floor. Repeat for 10 reps.


4. [DROPSET] Lateral Raises:

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps PER DROP SET

Target Muscles: Lateral Deltoids, Shoulders (All)

If you forgot, drop sets are a group of setsperformed back-to-back—without rest—where you reduce the weight on each subsequent set. It’s also known as “running the rack.” And it produces INSANE pumps.

So for instance, one drop set could look like:

Set #1: 12 lateral raises x 15 LBs →Set #2: 12 lateral raises x 10 LBs →Set #3: 12 lateral raises x 7.5 LBs

That’s 1 drop set. We’re doing THREE of those. Don’t worry if you fatigue and can’t bang out every rep — push it and get as far as possible.



5. [SUPERSET] 1-Arm Dumbbell Rows + Dumbbell Biceps Curls:

How To:

Protocol: 2 supersets — 10 reps/arm + 12 reps

Target Muscle(s): Back, Biceps

(1) Hold onto a bench and do 10Dumbbell Rows per arm. Pull the weight up to chest height and contract your upper back — keep your core tight and lower back straight.(2) Immediately do 12 Biceps Curls.


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