Men's Fitness & Workouts Fix.

Friday, February 5, 2016

How to Get Ripped abs in 4 weeks (complete ab program).

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 and Get ripped abs in 4 weeks (complete ab program)

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.

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.

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Thursday, February 4, 2016

The Best Weight Lifting Routine for strength.

There truly is no "best" weight lifting routine for women, because any number of training programs can get similar results. In fact, you should switch your lifting routine every four to six weeks to force your body to adapt to new training stimuli. Women do not need to train differently than men, according to "The Female Training Bible." Besides having one-sixteenth of the testosterone of men, women's bodies respond to training in a very similar way, except that they cannot gain much muscle mass due to their hormonal profile. However, targeting training for growth hormone-release may help women because it plays an important role in their muscles' recovery process.

÷ Build and Burn Super-Sets:

For this weight lifting routine, you will utilize super-sets, which are done by performing one exercise and then immediately doing another with very little rest between them. The weekly breakdown might look like this:

Shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. For each day and muscle group, you choose one to three super-sets, each made up of three sets with 12, 10 and eight repetitions respectively. For your back for example, you choose two super-sets, combining pull-ups and straight-arm pull-downs into one and bent-over rows and machine pull-overs into the other. On the first super-set you would do a 12-rep set of pull-ups, rest 30 seconds, do a 12-rep set of straight-arm pull-downs, rest 30 seconds, do a 10-rep set of pull-ups, rest 30 seconds and continue alternating until you have completed three sets of each for the prescribed number of reps. Then proceed to the bent-over rows and machine pull-over super-set and do the same thing.

÷ 10 X 10 Workouts:

The 10X10 weight lifting routine is very simple, but can provide quick and impressive results, according to "The Ultimate 10X10 Mass Workout." This program crunches a lot of exercise volume, meaning sets and repetitions, into a short amount of time. It also helps to trigger the lactic acid response of the body, which stimulates more GH, or growth hormone production. Since women produce only a fraction of the testosterone of men, their bodies rely more heavily on GH for muscle recovery.

This routine follows a four-day cycle, after which you should rest at least a day, if not two, before repeating the program. The first day you work arms and shoulders, the second day targets legs and abs, the third day is a rest day and the fourth is chest and back. Each day you pick one compound exercise for each muscle group being trained and you do 10 sets of 10 repetitions, resting 30 to 60 seconds between sets. Pick a weight you can lift for 15 reps so that you do not reach muscle failure. For example, on chest and back day, you might do 10 sets of 10 reps on the bench press and then finish with 10 sets of 10 reps at the lat pull-down machine.

Fitness: How to Lose a Gut Fast for Men.

If you’ve noticed a little extra baggage around your midsection, it’s time to lose that gut once and for all. After using these weight-loss tips, you’ll be in great shape and feel a lot healthier. Fair warning: You’re not going to burn fat overnight. It took time to put on that extra flab, and it’s going to take some time to lose it. Nevertheless, if you stick with these tips to lose that gut, you’ll do just that.

1- Replace a meal with a men’s whey protein shake:

A men’s whey protein powder is a great low-calorie meal replacement that’s also high in protein, which is the nutrient you need to maximize muscle gains and get a toned body. Because it’s low in calories and fat, it’s a simple way to control your calorie count and start losing weight.

2- Stop drinking your calories:

Eating healthy won’t do you much good if your liquid intake consists of soft drinks and other calorie-dense beverages; they’ll cancel each other out. If you’re serious about losing weight, stick to nature’s no-calorie drink: water. You can cut hundred of calories from your intake by eliminating sodas and alcohol from your diet. If you absolutely need something to tickle your sweet tooth, consider diet drinks or get a juicer to make juice minus all the processed sugars.

3- Take a Thermogenic Supplement:

The faster your metabolism, the more calories you burn. One way to boost your metabolic rate is Thermogenic Formula that contains natural ingredients like green tea that increase calorie burn throughout the day. This extra calorie boost can make all the difference in weight loss, especially if you’ve hit a plateau recently.

4- Get off Your Butt:

You need to be more active – no ifs, ands or buts. If you’re serious about losing that gut, you’ll carve out some time for physical activity. Having a desk job is no excuse for inactivity. You can walk during your lunch break, take the stairs instead of the elevator… there are plenty of options. Try to work out at least three times a week, and do a mix of weight lifting and cardio for best results.

5- Check out The Nutrition Burn Stack:

This men’s workout supplement set contains the four best men’s nutritional products for melting away fat and improving athletic performance. Each of the four products in this stack helps maximize fat loss so you can transform your body in no time. If your goal is to get a six-pack and start turning heads, this supplement set is for you.

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Wednesday, February 3, 2016

BODYBUILDING: 4 THINGS TO AVOID WHEN AT THE GYM .

Regular exercise in the gym did not ensure that you receive athletic and fit body in a short time. Especially when your time management in the gym less than optimal.

Try to check whether one or more of the following things often do:

1. Go To The Gym Is Not For Exercise :

You may often see people like this: come to the gym with sports dress, but spent his time staring at the girls in yoga class, busy chatting-or-selfie with each smart phone, even socializing (read: gossip) in the gym. The more time that is allocated for other things, the less time spent on exercise. As a result, do not expect a fit and athletic body will be yours in the near future.

2. It's hard To Move On :

No, not move on with the former, unless the memory of him makes it difficult to lift the barbell. What we mean to move on associated with the pattern of your workout at the gym. If you firmly firm run the treadmill at the speed of 7 mph, or loyal using weights 20 kg bench press for more than 3 months, your body has adapted perfectly. In effect, the exercise you do will not be optimal, unless you add speed to run or load force.

Oh, yes. It also applies to those of you who love the same dead weight training and cardio considered only for obese people, and vice versa.

3. Spot Reduction Only :

Pursuing sixpack only with sit ups ? Most likely you will be disappointed, especially if you do not burn excess fat in your body first. You are more likely to get a six pack if prior percent body fat until ideal, just starting to train the muscles of the body, including the stomach.

4. Doing it Wrong-and Too Embarassed To Ask :

No matter weight training and cardio, correct movement should be a priority. One of the motion, then the calories you do not burn completely, your muscle building is not perfect, even the risk of injury increases. Therefore, make sure you research the right moves in exercising, or ask the right people. Especially if you are new to fitness, personal trainer can be a right step to instill basic exercise properly. Oh yes, it's better to ask a certified personal trainer in comparison to the "elders" gym.

Men's Fitness & Workout ™ believe, active man like you must have good time management, including when exercising in the gym. If not, this list could be a cheat sheet to exercise a more optimal and maximum impact.

How to Take care of your body and mind in a stylish way.

Take care of your body and mind in a stylish way with the help of The LEAF Fitness Tracker Jewelry by Bellabeat. This beautiful piece of wearable tech is designed to help you learn about your body health by analyzing your daily routine.

Even if you lack motivation in order to stay fit, LEAF will make sure you keep moving. The various features which LEAF is capable of tracking includes activity and sleep quality, stress as well as proper understanding of menstrual cycle for women.

This in the long run, will help women regain control of their physical and emotional well being. You can wear it as a necklace or bracelet or clip it to your clothing as a stylish accent.

The tracker can also be programmed to work as a smart alarm that will wake you up gently every morning. Simply pair it with the corresponding Android or iOS app and take your fitness regime towards perfection every single day.

More info.

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How To Get Strong Biceps Without Using Protein Shakes.

You can get ripped biceps without protein shakes by following the right training regimen and nutrition plan.

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training, while decreasing your body-fat percentage to give your arms a leaner appearance. Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

•Step 1

Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

•Step 2

Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.

• Step 3

Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white breads and potato chips.

•Step 4

Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.

Step 5
Measure your protein sources using a food scale to make sure you are getting enough protein at each meal.

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Tuesday, February 2, 2016

Fitness: How to Get Rid Of Man Breasts Through Exercise.

As a man you may want to have lean, sculpted muscles that let you rip off your shirt without any hesitation. When you start to gain excess body fat you might find that it shows up in your chest and gives you man breasts. Through exercise you can reduce your body fat levels, increase your lean muscle mass and build a sculpted chest. Use daily cardio exercise combined with two to three strength training sessions per week to see results.

1- Cardio for Fat Loss:

Cardio exercise is the foundation for any weight-loss program. You can't target fat loss from your chest, but you can use cardio to burn calories and reduce all of your body fat. Use high-intensity cardio exercises to get the most out of your workouts. At high intensity your body burns more calories and loses more body fat than when you exercise at a low- to moderate-intensity level. Alternate between a few types of cardio exercises to keep your workouts interesting and to avoid hitting a weight-loss plateau. The American Council on Exercise recommends mountain biking, water sports, martial arts, hiking and boxing as effective fat-burning exercises. Other effective cardio exercises include running, skiing, team sports like basketball and football and cycling.

2- Dumbbell Fly:

The dumbbell fly can be performed on a weight bench or an exercise ball. The dumbbell fly targets your entire chest, along with your stomach muscles. Start on your back with your feet flat on the floor. Your body should be in a straight line from your head to your knees. Hold the weights directly over the center of your chest with your arms straight. Place a small bend in your elbows to avoid locking your arms. Slowly lower the weights to the sides of your body until your arms are even with your chest and parallel to the floor. Lift the weights back upward and repeat until you can no longer complete a full repetition. Use weights that are heavy enough to make six to eight repetitions challenging.

3- Inchworm Your Way to a Slimmer Chest:

Inchworms exercises use your body weight to strengthen your chest muscles. Start in a standing position with your feet together and your hands at your sides. Bend only at your waist, while keeping a slight crease in your knees, and touch the floor with your hands. Slowly walk your hands away from your body until your back is in a straight line. Once you are in this position, perform one full push-up. Walk your feet in toward your hands until your body creates an upside down “V.” Start the exercise over by walking your hands outward again and performing another push-up. Continue doing inchworms until your muscles fatigue.

4- Bench Press Exercise:

The bench press can be performed using a barbell with added weight plates or with two dumbbells. This exercise starts in the same position as the dumbbell fly, on your back on a flat surface. Face your palms away from your body and position your hands over your shoulders. Bend your arms and lower the weight until it almost touches your chest, then press back upward. Continue exercising until you reach muscle failure.