Fitness : How To Improve Your Bench Press.

If there’s one exercise every man should perform, it’s the bench press. The bench press is one of the most effective moves to target your upper body muscles. To help you lift heavier weights and improve your bench press, we’ve put together this list of eight fitness tips for men:

1. Use visualization:

Visualization has been used successfully for everything from personal achievement to business success. Because the technique can be applied to virtually any activity, bench pressing is no different. Prior to performing a max attempt, picture yourself doing just that. Really see yourself benching the weight, such that you imagine how it feels, as well. Go through the motion in your head from every movement. Think of yourself in the gym and imagine what it feels like, from sounds to how others look.

2. Take a men’s tri-creatine supplement:

 Research shows that creatine supplementation can help you significantly increase muscle size and strength. Taking creatine helps increase your muscle’s energy stores for longer, harder workouts, which in turn can help improve your bench press and speed up workout results. MenScience takes things a step further by using a proprietary tri-creatine matrix in our Creatine Workout Results Booster. This mix of three high-quality creatine maximizes muscle strength and size gains.

3. Take adequate breaks:

In between heavy sets, take breaks. Every successful power lifter knows how important this is. If you don’t give your muscles time to recover between sets, you’ll increase your risk of injury and fatigue a lot faster. Don’t finish one set and power into another one unless you want diminishing returns. Aim for 30-60 seconds of rest between sets for best results.


4. Make sure you’re hydrated:

You need to be hydrated if you want to perform at your best. Before lifting, consume a pre-workout supplement for men with nitric oxide activators. This type of men’s workout supplement will not only keep you hydrated, but also improve your energy, focus and alertness for an overall better workout.

5. Don’t neglect surrounding muscles:

The bench press is typically associated with chest and arm muscles, but other muscle groups play a big role in this exercise as well, especially your back (lats) muscles. Following a fitness program that includes regular back exercises and other upper body exercises will help you build strength and improve your bench press. For a structured fitness plan.


6.Vary your exercises and intensity:

 You should target your chest muscles from all angles so experiment with different positions like incline and decline bench presses. This will help you develop a well-rounded chest and prevent any muscle imbalances. You should also experiment with reps and weight; for one set, you may want to

7. Optimize your recovery:

 After a workout, your body’s nutrient supply is depleted. To replenish glycogen and other necessary nutrients, you need a post-workout supplement for men. A post-workout supplement with carbs, protein and amino acids can help muscles recover faster and reduce muscle soreness. As a result, you’ll be more than ready for your next workout.


8. Refrain from overtraining:

There is absolutely no need to bench press every day. Your body has other muscles besides your chest that need working out. Your body also needs adequate rest to repair and improve itself, something it can’t do if you’re hitting the weights every day. Space out your workouts by at least 24 hours and take a day off each week – you deserve it.

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Fitness: How to Get Rid of Back Bra Fat.

  A strength training regimen builds muscles in the upper back.

Numerous women suffer from bra overhang, the fat at appears when you put on a bra and is visible through shirts. Sometimes called a muffin top, you become more susceptible to back bra fat as you get older. Women often wear shaping products like long bras to minimize the appearance of extra fat, and some women resort to extreme measures like cosmetic surgery. Before you think of taking dramatic efforts like surgery, you can get rid of bra bulge by taking a look at your diet andexercise routine.

1. Take an honest look at your Diet :

Write down everything you eat--including snacks--to make sure you are not consuming too many empty calories. The extra fat on the back and other areas of the body may be due to excess calories, particularly those containing saturated fat and sugary junk foods. Avoid white, starchy foods like white bread; substitute them with whole wheat products and brown rice. Eat lean proteins. Although you need to reduce calories, try staying somewhere between 1,500 and 2,000 calories, depending on your current weight and level of activity.

2. Develop a strength-training Regimen:

 Start with light weights or no weights; work your way up to heavier weights. Focus on all the muscles of the upper body; you can't spot reduce back fat. Pushups work the muscles of the upper body including the fat that hangs over the bra. To target that area, do your pushups with your hands flat on the floor pointed straight in front of you. Keep your arms close to the body. If you have access to a local gym, use their upper body exercise machines. Trained staff members will show you how to get an effectiveupper body workout. Try doing exercises that work both the upper and lower body. Do at three sets of each exercise, consisting of 8 to 12 repetitions, for 30 to 45 minutes.


3. Do Pilates :

While Pilates has the reputation as an abdominal workout, it works the entire core, which includes the back. An exercise that focuses on the bra area of the back is swimming. You need to lie on your stomach with arms and legs outstretched as if you are swimming. Keep your palms facedown and toes pointed. Lift your legs and arms off the floor without arching the spine. Flap the opposite arm and opposite leg, slowly inhaling and exhaling. Do this along exercise with your Pilates routine twice a week.4. Get an aerobic workout. You need to expend calories and burn fat in order to see the results of your strength training. Aerobic activities include biking, hiking, swimming, dancing and walking. Add hand weights to your walking routine to work the upper body. Kickboxing, belly dancing and elliptical machines work the back while burning fat. Try circuit training workouts like The Firm, which combines cardio with strength training. Do aerobics at least 30 minutes three to five times a week.

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How to Get Flatter Stomach like Instagram Fitness Pro.

In the fitness world, one of the difficult jobs in the weight loss program is to burn tummy fat. Even if you eat fewer calories and perform number of sit-ups and crunches daily you are not able to get satisfactory results. The stubborn tummy fat has always been the complaint of overweight individuals because even strenuous exercises and diet do not seem to take effect. Why is this so?

True enough that tummy fat is the easier to gain but the harder to lose. You may see a lot of thin people whom you envy much, but then you are shocked with what they have on their belly, a big fat belly evident when sitting. You may also see dieters that have small face, thin lower arms, fit legs, but the belly remains unchanged, the tummy is still fatty. That is so ironic, right? Actually, how you work on your tummy depends on how you have performed it. Is your diet, exercises and other means enough to burn totally that fat around your stomach? Is it right that you only worked out on your tummy without giving attention to the other body parts?

If you look at yourself in the mirror and gets disturbed with your larger belly, that's the time you may realize to implement ways on how to burn that fat and lose it eventually. However, on the process of fat burning, it must not only address to workouts and exercises. Generally, there are different ways one can do to burn the fat around their tummy, both natural and supplemental.

 1. Full Body Workout:

From the name itself, you have to concentrate on your entire body and not just on your tummy. Performing full body workouts can help reduce total body fat percentage and eventually burn tummy fat deposited on your stomach as quick as it can be.

Total body workout is more effective as it will help you increase lean muscle mass on your body and it helps increase your metabolism. And one thing to remember here is that doing any crunches daily will not definitely boost your metabolism. So the greatest exercise is by working the entire body.

Here are examples of body workouts that you can do at home or at the gym which helps improve blood flow as these works on your muscles to burn fat:

•Brisk walking
•Tread milling
•Swimming
•Inverted push-ups
•Seated row
•Lunges
•Weight crunching using dumbbells or stability ball
•Squatting with medicine ball.

 2. Fat burning foods are foods termed "negative calorie foods", because these are foods that can burn more calories even if their caloric content is less.


•Oatmeal. This is a healthy way to include in your breakfast because oatmeal is rich in Fiber that stays in your stomach for hours, thus preventing you to be hungry and eat all the time.

•Nuts. Eating nuts can keep you feel full longer. Eating almonds 6 to 10 pieces of it can satisfy your hunger without overloading the calories into the body.

•Olive oil. Of course, even if we always say we have to avoid fats, the truth is, and everyone needs a little fat, too little enough to control our hunger. Just choose those monounsaturated fats like olive or canola oil that can be used in cooking preparation. Even if you are using fats, they keep your cholesterol under control and satisfy cravings at the same time.

•Berries. They can be mixed with your oatmeal if you want it to taste sweet.

•Eggs. Eggs especially egg whites have an increase content of protein and vitamin B12 that your body needs to metabolize fat, thus speeding up the burning process of fat.

•Beans. They are rich in protein and fiber and have lesser calories which in turn help you to tone up tummy and lose weight at the same time.

•Lean cuts of meat. Eating protein rich foods allow to burn the body more calories than eating carbs or fat. Protein foods are those lean meats in chicken breast, turkey, pork, and beef. However, the healthier is still choosing tune and salmon because they contain omega-3 that prevents stress and toxic chemicals that can promote fat tummy.

•Green veggies. Your green leafy veggies such as spinach and broccoli are rich with fiber and have very few calories. do not forget to include these in your diet by making green salad as appetizer before meal. NO SALAD DRESSING please.


 3. Avoid High Glycemic:

 Carbohydratesbecause these are harmful carbohydrates that produce toxins and chemicals in the body and produces fat especially in the tummy. They are also easily broken down during the process of digestion causing the glucose or sugar to be released on the blood stream which then caused HYPERGLYCEMIA (Increase blood sugar). Examples of these foods are corn flakes, white bread, white rice, baked potatoes, rice krispies, croissant, etc.

Truly, these ways on how to burn tummy fat can definitely help you as long as you have the sincere effort of following the rules, guidelines and principles of exercise and diet. Do away with your misconceptions about burning tummy fat because that has caused you to fail before, or that will cause you to fail as you go along with these. Learn with this article and apply it effectively and you will see good results.

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The best Exercises You Must Do ( recommended by personal trainers)

What's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?"

1. Squats.

Why They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.


How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps.

2. Push Ups.

Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body.

You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.

3. Lunges.

Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

4. The Plank.

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row.


If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do somecardio exercise as well!

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The best Foods That Can Help You Sleep Easily.

Some foods help on relaxation and sleep comfortably and Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble turning life “off” and tucking into bed at a reasonable hour.

Whatever the reason, we’re not alone—more than 50 million Americans don’t get enough shut-eye. Yet the health benefits of a good night’s rest are countless: sleep helps keep you happy, your brain sharp, your immune system strong, your waistline trim, your skin looking youthful—and lowers your risk of high blood pressure and heart disease.

Here in what follows some of these foods recommended by experts.


1- Cherry :

Fresh and dried cherries is considered one of the natural food sources of melatonin , a chemical that controls the body 's internal clock to regulate sleep . Seekers are advised to high levels of melatonin eating cherry hour before bedtime or before a trip that you would like to sleep on the plane.

2 -Banana :

Contains potassium and magnesium , and muscle relaxants also contains a natural amino acid L - tryptophan .

3- Toast:

Foods rich with carbohydrate produce insulin, which helps to sleep by speeding up the release of tryptophan and serotonin , two chemicals in the brain that work on relaxing .

4 - Warm rice , coconut and almonds:

all such as bananas, milk contains the amino acid L- tryptophan , which turns into serotonin , which helps to relax , and to increase high in calcium so enhances sleep.

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The best Ways You CAN Exercise At Home without Any Equipment.

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

1- Jumping Jacks :

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

2- Pushups :

 These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

3-Leg Lifts :

 These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

4- Crunches :

 The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

5- Jogging In Place :

 Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

6-Squats :

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

7-Light Weight Lifting :

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

8- Dancing :

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

9- Step Exercises :

Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)


Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

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What Triceps Exercises are Most Effective .( Everything you need to know).

From the strategy for the development of training triceps muscle - triceps. All about what exercises are most effective and how often you have to train.

÷Triceps Muscle: Anatomy.

Triceps muscle (lat. Musculus triceps brachii), known as the triceps - the extensor muscles, takes up the entire back side of the shoulder consists of three heads: long (caput longum), lateral (caput laterale) and medial (caput mediale).

Due to the long head of the triceps is a movement hands and bringing it back to the body and all muscle participates in the extension of the forearm. The triceps is the antagonist of the biceps - when biceps flexed, triceps unbent.


÷How To Build  Big Arms?

Many believe that the main role in the development of muscles of hands played mainly biceps , but this is not the case, since this muscle mass fraction is 30% of the total weight of the shoulder and arm. The value of the triceps plays a big role in the amount of hands.

Excessive training biceps (especially chronic Pumping) contribute to the fact that the symmetry is broken arm muscles. Among other things, weak triceps negative impact on power rates in such exercises as bench press and pull-ups.


÷Triceps: Division  Into Head:

Contrary to popular belief to another, all three heads of the triceps are involved in the work at the same time. Exercises can isolate any of them, in fact, does not exist; most of the movements of the head of the triceps load evenly.

In other words, if you lag behind the lateral head, it is virtually impossible to accelerate its development with respect to the growth of other heads of the triceps. In addition, the mass fraction of a particular head is determined more by genetics is practicing.

÷Bleeding Triceps: Strategy:

Triceps, like other muscles, it is best worked out the basic exercises - bench press narrow grip and Dips . In this case, the athlete with the experience of training less than two years is not recommended to use isolation exercises.

It is important to note that training triceps ideal technology implementation requires movement and increased concentration at work muscles. Operating weight is better to use the average as large weight adversely affect compliance with proper technique.

÷Features Workout:

Triceps workout should be carried out not more than once a week, and the total number of sets in all exercises triceps should not exceed 3-4. The number of repetitions - the average in the border 8-15 repetitions in each set.

It is also necessary to take into account the fact that many of the exercises on the pectoral muscles seriously loaded triceps - in the preparation of the training program is always the most dilute days study pectoral muscles and triceps muscles.

÷The Best Exercises For The Triceps:

FitSeven as mentioned above, the main exercises to work out the triceps are bench press and narrow grip dips, developing as hands and chest. In addition, a good impact on the triceps has French bench press .

Such exercises as Pulldown exercise triceps (see. The main illustration) and extension of the head, exactly like other isolation exercises, beginners are not recommended - before proceeding to the "sharpening", it is important to create a "base."

÷Triceps At Home:

Home exercises to work out the triceps are the classic push-ups and push-ups from the bench. Thus, as in the case of bench press with a narrow hand at setting push-ups increases triceps muscle involvement in the operation.

Technique of push-ups from the bench, install two benches (or chairs) at a distance of 80-90 cm. From each other; located on the same bench legs and grasp the edge of the other; slowly lower your body down, then climb up through the work of the triceps.


The development of the triceps is important because this muscle takes up to 70% of the mass of all the muscles in the arms. The main exercise triceps are basic dips and bench press close grip; isolation exercises are allowed after two years of training.

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