How to Get perfect Six Pack Abs like Models.

Six pack abs are the symbol of fitness for many people, and just like all fitness indicators, they are obtainable for anyone who is willing to put in the effort. All of the abdominal muscles are there; they just aren’t developed enough to pop, and are often hidden under a layer of fat. So, in order to have defined muscular abs, you need to drop fat and gain muscle. Here are a few ways to get the waist you want:

1-  Eat Right :

Eating the right foods is crucial to building muscle and dropping the shroud of fat covering it. When you reduce the processed foods, sugar, soda, sodium, and carbs, and increase eating whole foods, fruits, and vegetables, you allow your body to drop water weight and adipose (fat) tissue covering your definition.

2-  Reduce Body Fat:

You can do a million sit-ups a day, but if you don’t take off the wrapping, people will never see the work. Fat is the enemy when your goal is muscle definition. Eating clean, reducing calories, not eating late at night, and drinking enough water are all ways to reduce your body’s hold on fat. Also, adequate sleep and removing stress from your life helps to reduce the hormone cortisol.
Remember, there is no way to spot train to reduce fat from just your stomach area—any weight-loss tool that makes this claim should be viewed with skepticism. Your body will drop weight from every area simultaneously, not just your abs.

3-  Increase Abdominal Muscle Through Weights and Core Work:

Increasing the size of your abdominal muscles through anaerobic weight training while decreasing fat will produce the six pack of your dreams. Anaerobic means “without oxygen,” and is generally an exercise with enough intensity to cause lactic acid fermentation, which helps build muscle. There are many core exercises  that will help you achieve this: You will see results from incorporating hand weights, gym equipment, or simply body-weight exercises. While sit-ups are the go-to exercise, you can also do planks, push-ups, leg lifts, and pull-ups, which work your entire core. Also, increasing muscle in your back to match your abs will ensure that you maintain proper posture.

4- Utilize Cardio:

A great way to drop weight so you can see those strong stomach muscles is through cardiovascular training. When you invest in cardio, you burn calories, strengthen your circulatory system, increase your endurance, and kick-start your metabolism. Cardio is just another way to say aerobic training; meaning “living in air.” It refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Cardio can include bike riding, dancing, running, rowing, or climbing stairs. One of my favorite cardio exercises to increase abdominal strength is swimming, which works the entire body.

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 5- Invest in Circuit and Interval Training:

The most effective training program utilizes both endurance cardio with interval and circuit training. Interval training involves periods of high-intensity exercise with rest periods. Think of a sprint workout where you run 400 meters at an intense pace, then rest for two minutes before doing it again. Interval training straddles both sides of cardio endurance work. While with cardio, you may perform at 60% effort for an hour, in interval training you perform at 95% effort for a few minutes before allowing yourself a recovery rest period. Interval training is thought to be even more effective than sustained cardio for fat loss, as its intensity spikes your body’s fat-burning activity to a higher level.

How To Choose The Right Grip Chest Workout.

To choose the right grip for your chest workout routine, first, you’ll get to find out why the different grips work in different ways for your body.Then, you can use these different grips in your chest workout routine to benefit from a complete, and unique look mostly only fitness models and professional bodybuilders have.You’ll be able to have sexy and unique lines in places most don’t have which will make you feel good and others will think you look good.

The Grips For Your Chest and What They Do:

•Close Grip-When working out your chest using any piece of fitness equipment, using a close grip  length(about as far apart as your thumbs can barely touch each other to a bit farther), will target your inner chest and triceps. This is big because it is a good way to exhaust your triceps while at the same time, adding a bit of a new challenge to your chest as well.

• Neutral Grip-This is the most common grip you will see. It is where your chest grip is naturally where you grab it, about shoulder width or a bit further apart.

• This is where most of your sets and reps come into play with this grip.Focus each rep on where you feel the tension in your chest doing the work for max results faster.

Extra Wide Chest Grip-Going extra, extra wide might feel a bit awkward, but it works very well. Whether it be for pushups, chest presses, or dips, extra wide form will give your chest a great look that forms around your shoulders.

•I think this grip works amazing, so I would at least include it in most of your chest workout routine days every workout.

•Reverse Grip-With your palms facing up, this grip if done on a non incline flat bench or decline bench, will allow you to go deeper than normal activating more muscle fibers.


Also, it will start to target your upper chest as well, which looks great in a v neck shirt.

By using these different exercise grips for your chest workouts, you will not only give your pec muscles, male or female a more sexy and complete look, you will also hit muscle fibers you usually don’t touch to give you an edge and flexibility in other exercises and bodyparts.It’s a win, win situation.You can use different inclines and different grips to make you get 4 or 5 sets for each exercise and really burn out your chest to spark new results and give your chest workout routines a fresh and new angle.

The best Tips to help you build muscle fast.

Building muscle doesn’t have to be rocket science. All it takes is repeatedly doing a few things that are proven in the lab and gym to work.

So as usual here @ NathanFitness will provides 4 detailed tips to help you build muscle fast. They don’t require you to spend lots of money on fancy fitness equipment or nutritional supplements either. Use them to hack your current diet and workout program and you’ll build muscle fast.

So let's begin:

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 1- Eat Enough Protein Every Day:

 Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat. All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle growth. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs. you need to eat about 120 grams daily.Don’t stress too much over the exactly how many grams of protein are in everything you eat. Use the eyeball method instead. This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand.

2- Do The ‘Big’ Lifts:

Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. You must instead perform exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements.Exercises you should do lots of include: dips, deadlifts, farmer’s walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast. Include one for every body part at each workout.


 3-  Lift Hard :

Often You don’t have to work out every day for hours at a time to build lots of muscle. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 days a week is plenty. Give yourself a days rest after every 1-2 workouts. Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups).


4-  Rest And Recover Between Your Workouts:

 Working out breaks down your muscles and eats into your ability to recover. You build muscle when aren’t exercising. Proper rest and recovery can speed the muscle building process. The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder, longer and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

How to Gain Muscle Even if You Are Skinny.

Gaining muscle isn’t a privilege only those who are physically large get to enjoy.While it is true that certain types of people have an easier time building muscle and keeping it on, the body type of a person generally has no impact on their ability to bulk up.

So long as a person is actively and consistently engaging in the types of physical activities that promote new muscle growth and is observing a healthy diet and lifestyle, even skinny people can gain muscle quickly and easily.There are seven ways to gain muscle that require little more than focus, determination and the right technique.

So here's How to Gain Muscle Even if You Are Skinny:

1- Eat More Food:

When people indicate they have difficult time gaining muscle, it is traditionally because they’re not eating enough.By eating more and monitoring your calorie intake, you can start increasing the amount of energy your body absorbs and converts into essential nutrients and minerals, all of which aid in new muscle development.To gain muscle as a skinny person, you need to be eating 20 times your body weight in calories on a daily basis. If you weigh 120 pounds, for example, you should be eating 2400 calories per day at a minimum.Many smart phone applications exist that allow you to track your calorie intake on an ongoing basis. Once you have eaten 20 times your body weight in calories for a period of two weeks, begin adding 500 calories per day. So long as you gradually ramp up the calories you’re consuming, you won’t feel like you’re eating too much and you will start quickly putting on new muscle when paired with a workout routine.

2- Eat More Often:

Another reason why skinny people have a difficult time gaining muscle is because they aren’t eating often enough. If you don’t eat on a regular basis throughout the day, your body begins to go into “survival mode.”Your body will begin burning muscles in an attempt to create the fuel you need to carry on about your normal activities. To gain the most amount of muscle, eat six times a day.The most important meal you should be eating is breakfast. If you don’t start the day with a larger meal, your body will begin burning muscles for energy as soon as you wake up. Make sure you’re eating breakfast every day at around the same time.Afterwards, eat meals every three or so hours. Not all meals you eat throughout the day need to be large ones. You can start out your day with a big breakfast, followed by a late morning snack, followed by a large lunch, followed by another snack. So long as you’re eating on a regular basis, your body will never enter into survival mode. It is important to alternate meal sizes to keep your body guessing and your metabolism stimulated.If you eat 600 calories for breakfast, for example, eat a snack that is around 400 calories three hours later.

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3- Eat Foods That Are High in Calories:

When people start trying to live a healthier lifestyle and gain muscle, they often get the mistake impression that eating healthier foods is always better.Vegetables have a large number of health benefits, but they aren’t the best food to consume when it comes to building muscle. Eating foods that are high in calories on a regular basis will help promote new muscle growth.Oats, pasta, breads and other whole grain carbs are excellent sources of calories that your body can put to good use. 200 grams of pasta, for example, is 700 total calories. When eating high calorie food, take care to not eat foods that are high in sugar and fats, as well. Calories are also an important source of fuel for your body which it then converts to energy.By eating more calories before and after workouts, you can go into your next weight training routine with increased energy that will translate to increased efficiency.

4-  USE SUPPLEMENTS:

While your body can get all the vitamins and minerals it needs from eating the right foods, you can also put on a significant amount of muscle through the careful use of supplements in addition to a workout routine.If you’re trying to up your calorie and protein intake, for example, you can use a protein powder like Creatine. When choosing a supplement, get one that does not have added artificial sweeteners or ingredients like soy or corn.Those ingredients will actually be counterintuitive when it comes to putting on muscle. Look for supplements with probiotics and enzymes that will help maintain a strong digestive system. Vary the supplements you’re taking depending on when you plan on working out.If you take Citrulline, for example, you should take approximately six to eight grams between a half hour and an hour before you exercise. Beta-Alanine should be administered in doses of two to five grams between 30 and 60 minutes prior to a workout for the best results.

The Strength Band Pec Flye Workout for Strong Chest.

Ready 2 break a sweat & build ur pecs 2 perfection with our best CHEST workout?

NathanFitness will break down one of the most effective workout that helps u build the chest like fitness models.

So let's begin The Workout:

                 
1 - READY:

Attach the handles to each side of the band and loop it through one corner of a power rack or other stationary object.

2- SET:

Face away from the rack and stand upright in a staggered stance.
Spread your arms. You should be far enough away from the rack that there is slight tension in the bands.

3- GO:

Contract your pecs hard and bring your hands together, keeping your elbows extended throughout the movement. Slowly return to the starting position and repeat for reps.

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Fitness: 4 Steps To Gain Weight Naturally and Quickly.

If you’re a guy who worries that they could be underweight or would rather just add a bit more meat to their muscle, you should think about putting together a health plan of diet and exercise which will contribute to natural weight gain. Don’t expect results overnight, but you could see a difference in a shorter time than you imagined provided that you begin properly considering each aspect of your diet and exercise.

So check out this 4 steps & let me know if they works.


1- Counting the calories:

The difference between solid weight gain and a wasted effort is to carefully consider how many calories you take in versus how many you burn off; it’s no good exercising like a madman if you’re not taking in enough to put the weight back on! You need to reverse any caloric deficit by eating more food – this doesn’t mean you can simply hit the local fast food drive-in though! Avoid ‘empty’ calories such as you might find in unhealthy foods like ready meals and ensure that you’re taking in enough of the good stuff from lean meats and dairy products.

2- Add a meal:

It could be that you’re eating so healthily to prepare for a target weight that you simply aren’t putting enough into your body; consider a fourth main meal of the day and don’t skip any of the staples. Unhealthy calories will only make you feel full without any of the actual benefits of the extra meals. Snacking between meals on nuts and seeds will add even more of the protein you need as a base from which to build muscles.

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3- Work out:

Just because you’re trying to add weight doesn’t mean you shouldn’t be figuring out where to distribute it. Half an hour’s cardio exercise five times a week will trim down the fat content which you’re adding in – we suggest swimming as a good way to give everything a good workout. Combine this with weight resistance exercises to increase your muscle performance and turn the additional weight into muscle.

4- Add a protein supplement:

A shake for your workouts made up from whey protein and fresh fruit will give you the energy spike you need to replenish your body’s glycogen stores. The additional protein will also help to bulk you up without filling you up – leaving you free to tackle those extra meals without fear of bodily reprisal.

4 Best Low Impact Exercises to get you Moving.

Whether you are recovering from an injury or just wanting to be gentle with your joints, low impact exercise is a way to keep moving safely. Here are some ideas to get you moving.

1- Take a Walk:

One of the simplest and best low impact exercises is walking. Just put one foot in front of the other to carry yourself around the block or along a hiking trail. Each step brings benefits for your waistline, your heart and your overall health. Walking is something most people already do, just do more. No special equipment or instruction is required.



2-Ride Your Bike:

Biking is easy and fun, just grab your helmet and go for this low impact exercise that strengthens and tones your lower body. Biking is heart smart, too. Ride at a moderate pace for just 30 minutes three times a week to keep the muscle strong. Don’t have a bike? Don’t worry; you can get the same benefits in spin class or on a stationary bike at the gym. The elliptical machine is also a good option.

3-Try Yoga or Pilates:

Despite their reputations for inducing feelings of calm, yoga and Pilates are also low impact exercises that can help you burn calories and fat. Just charge your workout with challenging poses and throw in a few short cardio sequences (such as marching in place) to give the whole routine a boost. Beginners can start with chair yoga.



4- Dance Your Butt Off

Classes like salsa, stepping and Zumba help you get your groove on while you get those pounds off. What’s more is they are easy on the body so appropriate for all fitness levels. Don’t get too nervous about getting out of step, just keep moving so your heart rate stays up and keep your eyes on your neighbor’s feet. You’ll get the steps with patience and practice.

Exercise is for every body regardless of fitness level or age. Include some low impact exercise in your workout routine to save your hips and knees or just to shake up your routine. Workout variety helps you banish boredom and keeps your body moving. As the saying goes a thing in motion stays in motion.