How to train your abdominal muscles? ( everything you need to know).

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.

In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

Before starting the exercise exhale (throw out) all the air you have in the lungs

Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising
Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis
Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times
Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.
As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.

- Crunch on the ground or on fitball

- Reverse Crunch on the ground or on fitball

- Crunch oblique to the ground or on fitball

- Total abdominal (+ crunch reverse crunch)

- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

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Fitness: How To keep Your Prostate Healthy .

Men’s health…it tends to be a topic that scares a lot of men, but we all know it is so utterly important. A general healthy lifestyle is of course key, but for men, prostate health is something they should really start to pay attention to around the age of 40. So I have compiled a list of important nutritional tips for the men in all of our lives. We want them healthy and hardy for years and years to come…hopefully some of these tips will ensure just that.

The following foods are helpful to keep your prostate healthy:


•Eat lots of cruciferous vegetables – broccoli, cabbage and cauliflower—they contain isothiocyanates, which are protective phytochemicals, while at the same time are high in antioxidants.


•Fish oil that is high in omega-3 fats seem to reduce the risk of prostate cancer.


•Vitamin E is known to reduce prostate inflammation and may protect against cancer. This can be found  in nuts and seeds, wheat germ and whole grains.


•Whole grains offer fiber, selenium, vitamin E and phytochemicals, all of which play a role in the prevention of cancer.


•Increase your lycopene! This is in tomatoes, tomato products, red grapefruits and watermelons. This appears to reduce the risk of prostate cancer. Cooking appears to release more of the lycopene in tomatoes; so tomato-based pasta sauces and soups may be especially beneficial. Lycopene is fat soluble so is better absorbed when eaten with a little fat.


•Selenium is another mineral that may offer protection. This antioxidant is found in nuts—especially Brazil nuts—seafood, some meats, fish, wheat bran, wheat germ, oats and brown rice.

•Soy products can help prevent prostate enlargement and may slow tumor growth. I always really caution people with soy though when buying them. So many of them are genetically modified and can therefore can cause numerous issues in other departments including your reproductive system.


•Cut back on red meat. It is high in saturated animal fats and has been linked to an increased incidence of prostate problems.


A few other great tips? Drink plenty of water and green tea every day. Take a Vitamin C supplement, a quality fish oil supplement, and a Vitamin B liquid supplement. Add the three wonder spices of garlic, turmeric and ginger to your daily diet.

I know when started any lifestyle change it can be overwhelming in the beginning. So start slowly. Pick a few things from the above tips list and work them into your life. I promise your body will thank you for it!

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The Best Exercises To Tone The Ches , Arms and Improve The Way You Look.

Toned chest and arm muscles can improve the way you look, feel and perform activities that require upper body strength and endurance. Perform a comprehensive weight training routine that targets the chest, shoulders, biceps and triceps muscle groups at least two days each week. Start each workout with a five- to 10-minute thermal warm-up that includes some form of cardiovascular activity followed by dynamic and static stretches for your chest and arms.

1- Chest:

Your chest muscles, called the pectorals, pull your arms and shoulders across the front of your body. Flat barbell or dumbbell bench presses tone and strengthen your whole chest. Dumbbell flys and cable crossovers help define your chest muscles. Use a weight that allows you to complete two to three sets of each exercise for eight to 12 repetitions. These exercises also work your shoulders and arms and should be completed before other exercises.

2- Shoulders:

Your shoulders each have a muscle group called the deltoids that allow you to lift and rotate your arms in various positions. Overhead barbell or dumbbell presses should be performed first. Lateral and front dumbbell raises are isolation exercises that shape your shoulders. Upright rows and dumbbell shoulder shrugs can help tone your shoulders and upper back. Perform two to three sets for at least three of these exercises for eight or more repetitions.

3- Biceps:

The muscle on the front of your arm is called the biceps. It enables you to lift and curl your arm. Biceps curls, a standard arm toning exercise, can be performed using a barbell, dumbbell or machine. Try variations of curls using an underhand or hammer grip, when the palms turn inward, in a standing, seated or inclined position. Pick two or three exercises and complete two to three sets for at least eight repetitions.


4- Triceps:

The muscle in the back of your arm, the triceps, works in opposition to the biceps to extend your arm. Lying triceps extensions can be performed on a bench with a barbell or dumbbells. One-arm overhead extensions or triceps kickbacks with dumbbells can also firm up the back of your arms. Triceps push-downs or close grip pushups are effective, advanced exercises. Complete any two or three of these exercises for eight or more repetitions.


• Considerations

Perform chest and arm weight training exercises on nonconsecutive days to allow muscles time to recuperate. Vary your routine by increasing weight or number of repetitions or trying new exercises. To see improved tone in your chest and arms, you should include cardiovascular activity in your workouts on at least three days each week to body burn excess body fat. Be sure to drink water and eat healthy to fuel your body for exercise.

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Insanely Motivating Fitness Girls That Will Inspire You Start Healthy Life.

You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

That leaves working out at home. But can you really get a great workout without leaving the house?

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Today our Motivating Fitness Girl On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is "sophiamiacova"

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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6 Shocking Foods That Destroy Belly Fat Fast.

Belly fat affects your physical appearance and poses harmful health risks. Visceral belly fat, the type that lies deep within your abdominal cavity, increases your risk of cardiovascular disease and type 2 diabetes, according to “Harvard Women’s Health Watch.” Moderate physical activity and a diet low in calories, saturated fats and refined carbohydrates can help combat belly fat. Consuming certain foods also can help fight excess abdominal fat.

1- Whole Grains:

Your body digests whole grains slower than refined grains due to the higher amount of fiber contained in whole grains. This helps you feel full longer, eat less and keep your insulin levels low and steady. These benefits are believed to shrink belly fat cells, according to CBS News. A study published in "The Journal of Nutrition" in March 2009 found that increasing dietary fiber consumption helps decrease weight and fat gain. Whole grains, such as brown rice, quinoa, oatmeal and whole wheat bread, should make up at least half of your daily grain intake, according to the 2010 Dietary Guidelines for Americans.

2- Avocados:

Avocados contain high amounts of monounsaturated fat, a type of fat that has several health benefits. Like whole grains, it reduces blood sugar and insulin spikes, which normally trigger your body to store excess abdominal fat.

3- Low-fat and Non-fat Dairy:

Dairy products such as low-fat yogurt and skim milk have an optimal combination of carbohydrates and protein to stabilize insulin levels. In addition, yogurt often contains probiotics that keep your digestive system healthy and decrease stomach bloating.


4- Nuts:

Similar to avocados, nuts contain high amounts of healthy unsaturated fats that may help control blood sugar levels. Certain nuts, such as almonds, contain significant amounts of magnesium, a mineral necessary for maintaining steady blood sugar levels.


5- Citrus Fruits:

The vitamin C in citrus fruits may help you burn up to 30 percent more fat during exercise, according to CBS News, making these fruits good choices for a pre-workout snack.

6- Soy:

Soybeans contain fiber, antioxidants and protein. Snacking on soy products keeps you feeling satisfied longer while their nutrients control insulin and blood sugar levels.

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Everything You Need To Know about How To Eliminate Excess Body Fat.

Losing stomach and face fat changes your appearance -- and improves your health.

The body deposits excess calories as fat in a layer under the skin called "subcutaneous fat." The fat on the stomach, abdominal fat, includes both subcutaneous fat and the most dangerous fat on your body, visceral fat. This fat blankets your organs and can harm your health. A combination of cardio, strength training and a sensible diet can eliminate excess body fat, the American Council on Fitness advises. As you reduce overall body fat, your stomach and face become slimmer.

Step 1

Increase your cardio. Walk briskly, use a mini trampoline, bicycle, dance, perform pool aerobics, step aerobics, martial-arts based aerobics or other continuous, rhythmic activity for at least 20 minutes three times a week to start. Increase your exercise sessions to 60 minutes most days of the week to burn fat and lose weight, the American Council on Exercise recommends.

Step 2

Perform resistance exercise at least two times a week for 20 minutes at each session. Use resistance bands or lift weights to maintain your muscles and keep up your metabolism as you diet. Focus most of your exercises on your legs, back and chest. Training these major muscles burns the most calories and helps to boost your metabolism so that you burn more calories.

Step 3

Engage in core training most days of the week. Include crunches, planks, side planks and leg raises to strengthen your abdominal muscles -- the obliques, rectus abdominis and transversus abdominis -- and your back. Strengthening your ab muscles can firm the midsection, so it looks tighter once the extra fat is lost; and a strong core can help you hold your belly in/improve your posture.


Step 4

Cut down on your calorie intake. A calorie deficit is needed to lose weight. Use monounsaturated fats in your diet in place of saturated fats. Substitute one-fourth of an avocado mashed on whole-grain bread for mayonnaise. Use olive oil instead of creamy salad dressings, and nuts or nut butters instead of cheese or butter. A diet rich in monounsaturated fat can help prevent and reduce abdominal fat, according to researchers who published their findings in the March 2007 "Journal of Diabetes Care." Eat plenty of fresh fruits and vegetables, whole-grain breads and pastas and low-fat dairy products.

÷ Warnings :

•Talk to your doctor about your weight and health concerns.

÷ Tips:

•Dark chocolate, olives and nuts contain monounsaturated fatty acids. Like olive oil and avocado, they are high in calories. Eat them in moderation. Cut down on saturated fats and trans fats for heart health and to avoid consuming too much fat.

•Performing cardio and training large muscle groups with squats, lunges, dead lifts and bench presses can help you lose abdominal and face fat by burning overall body fat. A gradual weight loss of up to 2 lbs. a week increases your odds of keeping off the excess weight. Setting goals and tracking your progress with a food and exercise journal can help you make long-term improvements in diet and fitness.

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How To Get Faster Workout Results.

We all want faster workout results; a lot of us guys would rather spend our time anywhere except a crowded gym. But whether you like it or not, working out is critical to your overall fitness and appearance.

Fortunately, there are a few shortcuts that can get you where you want to be in less time. If you’re looking to speed up results in the gym, these tips are for you:

1. Take men’s workout supplements:

 There are a ton of workout supplements out on the market, but only a few have been proven to boost your results. These include pre- and post-workout formulas as well as whey and creatine. Men’s pre-workout supplements can boost your energy so you can push yourself harder during exercise while post-workout supplements flood your body with the necessary nutrients for optimal recovery and growth. Whey, anabolic activators and creatine have been shown to noticeably increase muscle mass, too.


2. Give your body a break:

Many men believe that they need to work out every day to see results. This isn’t true. In fact, adding rest days into your workout calendar can drastically improve results. You see, your body needs time to recover. If you continuously push your body to the limits, you’re going to exhaust your muscles and they will never have the chance to grow; you could even injure yourself. Opt for at least one rest day a week, and always make sure to take your men’s post-workout supplement after exercise to restore lost nutrients.

3. Switch your workouts regularly:

 After weeks of doing the same exercises over and over again, your body is no longer challenged. In turn, any growth will stop and you’ll mainly be maintaining muscle instead of growing some. To avoid this plateau, it’s recommended you change your workout routine every month. Changes don’t need to be drastic; simply add more weight to exercises, do them in a different order or ditch machines for free weights (or vice versa). Switching up your workout can also boost your motivation significantly: You’re more likely to exercise if you find the workout new and interesting.

4.  Find a workout buddy:

Research has shown that a workout partner can do wonders for your routine. A workout partner holds you accountable and challenges you to do better. After all, you don’t want to be second place! This healthy competition is especially helpful if your motivation has been down in the dumps lately. You’re less likely to cancel on workouts because you’ll feel guilty otherwise.

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