How to Get a well-defined Chest Quickly.

A tight, developed chest projects an appearance of strength and confidence. Obtaining a well-defined chest requires following consistent weight training, aerobic and diet programs. These three components work in unison to build lean muscle and burn excess chest fat. Learning how to develop your pectoral muscles while burning excess fat prepares you for your perfect-chest journey. Always speak with your physician before beginning an exercise and diet program.

•Step 1

Add a dumbbell chest press to your weight training routine. Get into the starting position by sitting on a flat bench with your dumbbells on your thighs, then slowly lean back into a reclining position. In the lying position, move your dumbbells to the side of your chest while keeping a 90-degree elbow angle. Lift the weights over your chest until you reach a full extension with your arms. Squeeze your chest muscles at the top of the movement. Slowly lower your weights until you reach the starting position and repeat until you achieve muscle fatigue.


  •Step 2
Perform the incline barbell bench press to develop the upper portion of your pectoral muscles. Lie on an incline bench and position your hands using a shoulder-width distance. Lift the barbell off the rack and slowly lower until you reach a 90-degree elbow bend. Lift the bar until you reach full-arm extension while exhaling throughout the entire lifting movement. Continue this exercise until complete muscular failure occurs. Muscular failure refers to the inability for working muscles to continue another repetition during an exercise.

 •Step 3
Perform a weekly minimum of three 30-minute aerobic training sessions to promote fat loss. Aerobic exercise provides a method for calorie burn, which translates to losing fat all over and around your chest area.


•Step 4
Pay attention to your calorie intake and quality. A diet that promotes fat loss and muscle development should consist of lean proteins like turkey, chicken or fish and slow-delivering carbohydrate sources like green vegetables and whole grains. Pay attention to your daily calorie consumption. Since 1 pound equals 3,500 calories, a daily deficit of 500 calories creates a 1-pound weekly weight loss rate. Losing weight assists in shedding excess chest fat to tighten your pecs.

•Warnings
Use a spotter when performing chest press exercises to ensure safety.

•Tips
Allow at least one recovery day between your weight training sessions.

•Things You'll Need
Dumbbells
Barbell.

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How can Make Muscles Grow faster ( everything you need to know).

Muscle fibers do not grow from strength training, and their number is set genetically. How can make muscles grow?

•What is a muscle, and as it "grows"

1- Muscle fibers (actin, mozion and myofibrils) - the basis of the muscles responsible for their movement. Their number is genetically determined and does not change throughout life.

2-Sarcoplasm - nourishing fluid that fills the space between the muscle fibers. Consists of glycogen (carbohydrate reserves), fat-free proteins and enzymes. It is believed that by increasing the amount of sarcoplasmic muscles become larger.

3-Connective tissue - has two roles: the connection (mount muscle to bone) and protective (environment of muscle fibers). Increases in size with strength training, the same effect on the visual increase in muscle.

•What affects the growth

1-Hormones. Training affect testosterone, growth hormone and insulin-like growth factor 1 (IGF-1). These substances directly affect the muscle tissue, causing it to grow .

2-The food in general and in particular protein. The importance of nutrition for strength training is known to all - the energy obtained from food is needed for the production of new muscle tissue, not to mention the energy to exercise themselves.

 3-Inflammation. After strength training muscle becomes inflamed, and it causes an increase in the recovery process.

4-Satellite cells. Responsible for the "healing" of muscle tissue after a hard workout.


•Types of training

As already mentioned, the training effect on two things: the launch of the mechanism of hormone production and "damage" of muscle tissue, resulting in satellite cells into work. Three variants of the training, causing growth:

1-The maximum stress caused by raising  the maximum weight . The exercise weight, which can be done with only not more than 5 repeats ; negatives (helping you lift the weight, and lower it yourself). This includes the concept of "work to failure" - the state, after which no longer possible to make a single repeat.

2-The maximum stress caused by  the most rapid  weight lifting. Quite heavy and a large number of very fast repetitions (15-20).

3- The maximum stress caused by  work to exhaustion  - drop-sets (drop-Sets) . Three approaches with different weight: the maximum weight and 3-5 repetitions; 75% max. and 8-12 weight repetitions; 60% max. weight and 15-19 repetitions.


Each of these types of training leading to muscle growth; to see which one works best, you need to try each and evaluate the results - you may find one that works best for you. But do not forget that kind of training it is necessary to alternate.

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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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