How Nuts ARE Healthy & Good For Your Heart.

If you’ve dieted in the past or are dieting now, then you most likely have experienced the ‘no nut’ rule. Nuts are bad, right? They’re fattening, and should only be an indulgence you can allow yourself every once in a while, right? Wrong. Nuts are good for your heart, and a healthy source of fat that your body requires to thrive. Here are some important reasons you should make them a part of your diet today.

•Nuts Can Reduce Your Risk of Heart Disease

As with any type of food (even the healthiest foods available), moderation is key. Nuts, just like fruit, meat or even vegetables, should be consumed in a reasonable amount. But almonds, walnuts and hazelnuts offer many health benefits that you shouldn’t turn away from.

Did you know that eating a handful or two of raw almonds can give your body extra nutrients it needs to prevent your risk for heart disease? That’s because nuts contain both polyunsaturated and monounsaturated fats, which are thought to reduce your risk for a fatal heart attack, as well as improve the lining of your arteries.  Just be sure to buy nuts that are unsalted, raw and in their natural state, whenever possible. Avoid peanuts, almonds, cashews that are covered in a sugary, candy coating.

•Nuts Help You Lose Weight (Which Helps Your Heart)

When you are overweight, your confidence isn’t the only thing to take a toll. It’s your heart that is also affected, and in multiple ways. Since your heart is a muscle (whose job it is to pump oxygen throughout your body), it requires you to sustain a healthy weight to allow it to do its job properly. Extra weight (and especially obesity) can interfere with this process, and place strain on your heart. In addition, obesity can cause diabetes and high blood pressure.

What’s the role of nuts on your health? Nuts aren’t a magical potion to turn you into a pillar of optimal health overnight, but they do provide a significant role in improving your preventative health. Eat nuts, and because they’re full of fiber, they allow you to feel fuller, faster. That means you’ll eat less, and eventually weigh less. Eat nuts…and your body will thank you!

Nuts (especially almonds, as they are a superfood) are a fantastic snack that you never have to feel guilty about. While they may be higher in fat than other foods, they contain ‘good’, cholesterol lowering foods your heart needs to thrivenow and for the future. Simply improve your heart’s health by increasing your nut intake!

Fitness: 3 Effective Steps to Succeed in Natural Bodybuilding.

Make your muscles pop with these effective 3 steps 2 succeed in natural bodybuilding:

1- TRAINING AS A NATURAL BODYBUILDER:

One of the best ways to train as a natural bodybuilder is to always put an emphasis on increasing strength on all the compound exercises. Your muscles grow when you put more overload on them, and increasing the weight and repetitions consistently on exercises like the bench press, squat, dead lift, barbell row, weighted dip, weighted pull up and military press are all amazing ways to consistently increase size.

Other than increasing strength, it is important to shock your muscles with varied workout techniques and strategies. This means that the more advanced you get with your all natural body building, the more you will have to implement things like drop sets, super sets, rest-pause sets and time under tension sets. These are all fantastic ways to get your body outside its comfort zone and increase the rate at which you break down lean muscle mass. The goal should be to do something different every single time you step foot in the gym as a natural bodybuilder.

2-  DIET AS A NATURAL BODYBUILDER:


Diet as a natural bodybuilder is just as important as your training routine. A good diet will help to stimulate protein synthesis, speed up recovery and most importantly it will maximize your anabolic hormones. You need to learn and implement the concept of macronutrient timing to maximize anabolic hormone output. Since you are pursuing a physique as a natural bodybuilder, you don’t get the added boost of just injecting testosterone or HGH. The good news is that you can have sky-high levels of testosterone and HGH naturally when you implement macronutrient timing into your daily lifestyle.

3- SUPPLEMENTATION AS A NATURAL BODYBUILDER:


Consuming quality supplements to meet your training intensity will be a key factor to maximizing your genetic potential as a natural bodybuilder. One of the best things you can do to reach your genetic potential is avoid taking supplements from shady supplement companies. Stick with the supplement companies that only sell and promote quality products and don’t have huge marketing budgets and markups on their products.

The Best Fitness Instagram Accounts to Follow .

From fitness models, Athletes & Celebrity trainers these Ripped & in shape guys show off the best workout motivation on Instagram to give that extra push you need to reach your fitness goals. Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Don't forget 2 Follow them.

Ready, set, start scrolling!

Today our pick:

@JaimeAbadFit.

•Page Motivation
•Competitor IFBB & Musclemodel Fitness
•Coah & Personal Trainer IFBB
•Training/diets/online.

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Best Workout Routines Exercise that Helps Burn Fat.

This is the common issue that men always want muscular body and to keep the muscles enhancing and active, men start to do gym. Gym is an important place for the fitness exercises training for men. The basic and essential need is the intake of more water and good nutrition, especially breakfast is remarkable. For this, the quick solutions in the fitness training exercises for men are there to reduce hypertension and to make the muscular activity to increase more rapidly.

1- Workout Plans:

Men need to do their workout plans in their daily routine for fitness exercises training and stop the increasing body fats and calories. It does not take much more time to plan what they should have to do. There are a lot of simple fitness exercises training like a walk in every morning, playing some sports games, gym, doing push-ups, working out etc. It will surely help you to maintain the body structure and strengthen muscular action.


2- Maximum Muscles in Minimum Times:

Every age group has its own build up body and has different exercise. The fitness exercises training for men allow a key to building tremendous exercises to get strength in little time. Perform exercises that work a single set of muscles while allowing the others to recover. It allows your body parts to work properly and straightly.


3- Stretching Body Parts:

Fitness exercises training need a lot of stamina in your body. For about 15 minutes follow the static stretch. Your muscles and tendons will eventually stretch out and fix muscular imbalances. It will make your day completely sorted out with tensions, upgrade your will power and you will get the better results.

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.