The Best Appropriate Time To Change The Workout.

Our body has the wonderful ability to adapt to all daily situations imposed on him and the training is no exception. So from time to time we need to change our routine to continue generating stimuli and still avoid the dreaded muscle stagnation. But when and what is the most appropriate way to change the workout?

÷ Changing:

Before knowing "when" you need to know "how", which is exactly where most people do incorrectly. The training of the change is not necessarily a radical change, especially if you already know your body and know which exercises are most productive for you. Sometimes people need to leave a well-made training and go into another totally preposterous, and could make only a few changes to continue having results.

Here are some ways that we can change in our training to generate new stimuli without disfiguring it completely:

•Series Volume
•Number of replicates
•Change in the order of execution of compound exercises
•Number of exercises

Days that you train the same muscle
Rest time between sets
Use variations to the classic exercises (Example: change the bench press bar to halter; do front squats instead of the classic, etc ...)
Any of the above factors when modified can generate significant changes in the training and change it without the water to wine.

÷When changing:

As much as there are guides on the internet saying that you should change your training in a specific period, unfortunately this issue is purely individual. Only you will know say when it's time to change your workout and remember that in "team that is winning, not moving," that is, if a workout is bringing results and progression of loads, you need not change it just because training in exchange for a fixed period.
Instead, consider how your body is responding to training and modify it only when witness lack of results. Avoid sudden changes and / or frequent the training, because this way you will never know what was really working.

÷Tips:

You can continue with the same training as long as you feel necessary, there is no minimum or maximum limit. What is important is that it is bringing progress.
Training alone does not make miracle. If the diet is lacking, there will be training in the world will compensate this "hole".
Patience is the key. It is impossible to find out if a workout is bad in just a few weeks of experience. Take your time before you start making changes.

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How To Get a V-Shaped Torso.

You’ve probably noticed that extremely fit men have what’s known as the “V-shape torso.” This is achieved by broadening the shoulders whilst thinning out in the lower waist as much as possible. It’s not exactly an easy feat to achieve this highly sought-after look, but with patience, the correct fitness practices, and a specific diet, you can be well on your way to achieving this look.

Read on to find out how you can sport your own V-shape torso before too long.

1- Concentrate on Lats:

You will want to first concentrate on building wide lats. You can get your lats in order by focusing on wide grips, close grips, pulling, and rowing. To be particular, you should be specifically paying attention to the Yates row, the inverted row, and the bent over row. Chin-ups and pull-ups will also help you achieve your desired look.

2-Broaden Your Shoulders:

While you work on your lats, you’ll also want to begin building your broad shoulders. Your deltoids have 3 heads, and they are known as the anterior, posterior, and lateral muscles. You can work these by using exercises such as the bent over lateral raise, the bent arm lateral raise, and the lumberjack press.

3-Thicken Your Traps:

Lastly, you should also work on your traps. Your traps are made up of three parts:  mid, upper, and lower trap. As you would assume, you need to be working on all of these muscles to achieve maximum muscle density. Specifically, to work on these muscles, you should focus on the face-down inclined front raise, inclined shrug and seated cable row.


4-Change Your Diet:

You probably guessed that what you eat will have a lot to do with the success of your V-shape torso build. Because you’ll be building muscle, you’ll want to focus on foods that are high in protein. Next time you are at the grocery store, pick up foods such as whole eggs, fish oil, wild salmon, berries, yogurt, flax seed, mixed nuts, red meat, and broccoli. You should also consider a whey protein shake to further boost your gains.

Overall, building a V-shape torso takes persistence. You’re not going to see results in your torso after one workout. The more closely you follow the workout plan for the V-shape torso, the more sculpted your torso will be and the happier you’ll be with the results. Be sure to give your body time to develop, and never succumb to impatience by quitting or giving up.

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Gaining More Muscle Mass ( Everything You Need to Know).

Gaining more muscle mass is a common goal for most individuals. Similar to any goal, if a plan is properly developed and followed, then bulking up can become a reality. The parts within the strategy need to focus upon proper nutrition, exercise and rest. If the implementation of the plan stays the course, then noticeable differences with physique could happen within the first month or earlier.

Here are the four keys to bulking up:

1- Fuel Intake:

Calories are required to gain weight. The more calories consumed from healthy foods, the better. One known rule of thumb is to avoid packaged foods entirely. Try to consume fresh items and prepare multiple meals a day. Manage the available meals and focus upon quality protein, good carbohydrates and healthy fats.


Become knowledgeable of the negatives with saturated fats, sugars and sodium. Knowledge is power: if you know what nutrients to look for, you’ll have an easier time planning out your diet.

2- Anaerobic Exercise :

Traditional thought suggests lifting heavier weights with fewer repetitions allows for muscles to grow big. Conversely, if the preference is a more chiseled or defined look, then lift lighter weights with more repetitions.

Another current concept is to change your workouts every month to surprise or shock your system with hopes to avoid any plateaus. Whatever the preference may be, lift weights and exercise with them consistently. You may also want to consider workout supplements such as creatine and whey, both of which have been shown to improve performance and results.

3- Aerobic Exercise :

A workout is not complete without a focus upon exercising the heart. Walking, running and swimming are just a few examples of ways to increase your heart rate. The key to blending an aerobic routine within your weight gaining program is to cap the time around 30 minutes per day.

Contrastingly, the time is not appropriate to start training for a long distance race such as a marathon. The body simply redirects too many calories by keeping the legs and arms moving for such a long period of a time. Always remember calories are precious and need to be reserved for the goal of gaining weight.


4- Rest :

Equally important is getting proper rest. Environmental stress hammers the body continuously and the muscles and brain need to recharge from the daily encounters with work and family. Quite candidly, the body needs to have a chance to recover from the daily grind.

A restful mind allows for a better performance within all aspects of life. Plus, workout performance becomes much more satisfactory when the only fatigue feeling is from the muscles recovering.

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4 IMPORTANT THINGS TO AVOID WHEN AT THE GYM FITNESS .

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 & Workouts Fix™ 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.

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The Best Women's Butt Lifting Workout ( everything you need to know).

So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 5 moves from the Women’s Health Big Book of Exercises target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans!

1- Marching Hip Raise:

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.(A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

2- Single-Leg Hip Raise:

Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated.(B) Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.

3- Swiss- Ball Hip And Leg Curl:

Lie faceup on the floor and place your lower legs and heels on a Swiss ball. (A)Push your hips up so that your body forms a straight line from your shoulders to your knees. (B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. (C) Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.


4- Barbell Deadlift:

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A)Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible.


5- Dumbbell Deadlift:

Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.

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How to Drastically Reduce Your Chance of Getting Cancer.

We all know that cancer is a deadly disease. While it is true that the chances of surviving cancer have reduced in recent years, the fact is that no human being would like to go through the pain and treatments involved in this deadly disease.

The best thing to do, therefore, is to bring about certain changes in your life that can help prevent cancer. Take a look at the top five ways that can help you drastically cut down your risk of getting cancer.

1 – A Healthy Diet is Your Best Option To Fight Cancer:


We have heard this one so many times and yet we ignore it. Eating a healthy and balanced diet boosts your immune system and prevents the occurrence of many diseases, including cancer. So, make sure to choose your food carefully.

Fruits and vegetables are wonderful sources of antioxidants; things that help reduce the damaging effects of free radicals. If you don’t already know, free radicals can damage cells that can cause further damage to your health and cause diseases such as cancer.

If you want to get a good dose of antioxidants, eat plenty of fruits and vegetables. Include powerful cancer-fighting vegetables, such as broccoli, Brazil nuts, garlic, spinach and tomato in your daily diet. Go for fresh fruits such cantaloupes, blueberries, cherries and papayas.

Fish is another potent cancer-fighting food. It helps you get a good dose of omega-3 fatty acids, a wonderful nutrient for reducing cancer. Include fishes such as salmon, mackerel, halibut and sardines in your diet at least 2 or 3 times a week.

2 – Get Rid of the Excess Weight:

Obesity is one of the leading causes of cancer. So, it goes without saying that if you are overweight, you are putting yourself at a risk for life-threatening diseases such as cancer, as well as other such as diabetes and heart disease. Studies have shown that excess weight coupled with physically inactivity and a high-calorie diet causes nearly one-third of all cancers.

Make sure to reduce your weight by eating a diet low in unhealthy fats and high in antioxidants and proteins. Exercise regularly. Take a trip to the gym at least thrice a week. Take at least 10,000 steps each day. Keep in mind that the healthier your weight is the lower your chances of getting cancer.

3 – Protect Yourself From The Sun:

One of the most common kinds of cancer is that of the skin and it mostly occurs due to over-exposure to the sun’s ultraviolet rays. So, make sure to take steps to protect yourself from the sun.

This means that you should stay in shade as much as possible. If you are outdoors, make sure to use sunglasses and an umbrella or a broad-rimmed hat. Make sure to apply a generous amount of sunscreen 30 minutes before walking out in the sun.

The summer midday sun is the hottest. So, try to avoid going out in the sun between 11 am to 3pm. Cover your skin as much as possible and wear tightly woven, loose-fitting clothes in bright or light colors.

4 – Watch Your Cigarettes and Alcohol:
If you are drinking excessive amounts of alcohol, you are increasing your risk of cancer. More than two drinks a day and you put yourself at a risk of various types of cancers, including cancer of the breast, lungs, kidneys, liver and colon. Keep in mind that this risk increases as the length of time you have been drinking increases. So, cut down your alcohol intake and drink in moderation from now.

While you can still enjoy the occasional drink, you should definitely quit smoking. Smoking increases your chances of getting cancer of the lungs, bladder, cervix and kidney. So, if you are smoking, quit now. In fact, tobacco in any form puts you at risk for cancer. This means that you should also avoid chewing tobacco and exposing yourself to secondhand cigarette smoke.

5 – Don’t Forget to Exercise :

The American Cancer Society recommends that to reduce your risk of getting cancer, you should exercise at least 30 minutes a day. Do that consistently for 5 days a week and you are all set for a healthy and long life.

Now, you don’t always have to head to the gym to get your daily exercise dose. You can take easy and simple steps towards staying active while at home or while going about your daily chores.

Walk as much as possible, for example, take the stairs instead of the lift. Practice yoga. It not only exercises the whole body but is also a wonderful stress reliever. If you love dancing, this could be a great option to help stay fit and cancer-free. There are multiple other options that you can practice to stay fit and active, such as tai chi, swimming, and hiking.

In short, make exercising fun and it will help you feel great and drastically reduce your chance of getting cancer.

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Fitness: The Ultimate Core Workout From Your Home.

Micore fitness is a new tech based system, introducing interactive measurement and tailored instructions to the home workout. MiCore is a new and exciting way to exercise your core.

React to the lights to make your core workout more fun and engaging. The five programmes (Quick Start, Reaction, Knock-out, T-reps and T-time) are easy to set up and use and offer great variety. You can set them up to provide a workout that is personalised for your preferences and fitness level.

More info.

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