How To Sleep Better And Maximize Gains in Training

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat.

Below see 5 tips to improve sleep and extract all its benefits:

1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.

2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

 3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.

 4 - Cut Stimulant  Use  After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.

5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

Conclusion
The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

View my Flipboard Magazine.


Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Healthy lifestyle Fix.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.

How to Stay in Shape Without Stepping Foot in a Gym.

Fitness is crucial to people staying in shape and maintaining balance in their lives. However, it can be difficult to find the right information you need about fitness due to the vast amount of articles that are out there that claim they know it all, but usually, they do not. Read this article to learn more about fitness, establish your own goals and design a program that works for you.

1-Pick One exercise That You Will Enjoy Every  Day :

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. If you choose something you enjoy, you’ll be excited to work out.
You can remain dedicated to your fitness program by setting goals for yourself. This encourages you to stay focused on defeating obstacles rather than becoming overwhelmed by their difficulty. Having a goal discourages thoughts of quitting and will keep you motivated to continue on with your fitness program.


2- Target Your Problem Areas:

The best fitness routines target your problem areas and allow you plenty of flexibility. Try to find classes that are held near your location.
When you have decided to commit to a fitness routine, do not just do what you think is normal. Many different activities are available to participate in that will give you an excellent workout without stepping foot in a gym.

3- Participating in Physical Activities:

Participating in physical activities that you enjoy will help to keep you motivated to reach your fitness goals.
Depending on your ultimate goal, the frequency of your strength training will vary. If larger, more powerful muscles are desired, you need to strength train less frequently. If you prefer more leaner muscles, do more strength training.

It is recommended you work on contact skills for playing volleyball. Playing foosball can help you to to improve your contact skills. Foosball is a sport that requires special hand-eye coordination to succeed. You can become better at volleyball through football.


4- Building Tougher Abdominal Muscles:

 Is a great way to maximize the efforts you are making to obtain better fitness. You can achieve this by doing morning sit-ups with weights or not. Abs are in the center of you and will give you the ability to flex, this can make you successful at weights.

When you’ve been injured, start exercising as soon as possible. Of course, be easy on the muscles you’ve injured. You can help to heal injured muscles by doing less intense exercises, as long as you do not do it too intensely. If you do stretches that focus on your injury, it will focus circulation there.

5- Exercise With Friends:

Join up with your friends to exercise if you find that you are having a hard time sticking to your exercise plan. By having a friend to exercise with, you will stay motivated. When you exercise with someone else, you get support and a little competition. You are going to push harder, and that is going to help you reach the goals you have.

When you first get in shape, it can be easy to over do it. If you are out of shape and have not done any exercise for a while, you need to start slow or you can injure yourself. If your body and muscles are not accustomed to this level of activity, you are more susceptible to injury.

No matter how important it is; there will always be people who aren’t willing to learn about proper fitness. These people may not want to learn or they may just be lacking the right methods. The article you just read is designed to impart the basic information you require to design a robust fitness program that you can use to achieve your fitness goals.

View my Flipboard Magazine.


 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness Fix.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.

Insanely bodybuilding's Motivation Guys to follow On Instagram.

Bodybuilding and overall fitness has become at the forefront of popularInstagram photo posts. With social media having a large focus on physical appearance, it’s easy to be influenced into hitting the gym and working on those muscles. While these bodybuilding men make it look so easy flexing for the camera, there’s a serious gym and nutrition regimen behind the physique.

Instagram is a great repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " louca_acerbo"

Don't forget 2 Follow .

Ready, set, start scrolling!

View my Flipboard Magazine.


Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness & Bodybuilding Motivation.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best regards.

How to shed the fat over Your abs and let the defined muscle show through.

Americans spend billions of dollars and countless amounts of time and energy trying to get sleek, sexy abs. The problem is that a large majority of this money, time and energy is wasted on the wrong things -- fad diets that promise to bust belly fat, and endless crunches and sit-ups that prove to be ineffective. What you have to realize is that you cannot spot reduce. This means you can’t decide where the fat comes off -- but what you can do is put together a well-rounded program that will help you shed the fat over your abs and let the defined muscle show through.

1- Visceral Fat Versus Subcutaneous Fat:

When discussing abdominal fat, it’s essential to differentiate between the different types of fat. Subcutaneous fat is the fat that is stored right under your skin. You can touch it and grab it. You know it’s there. Visceral fat is the deep layer of fat surrounding the organs in the abdomen, and unlike subcutaneous fat, visceral fat is biologically active. This type of fat disrupts the normal balance and functioning of hormones and can significantly affect your health. Visceral fat also pumps out compounds called cytokines -- chemicals that can increase the risk of heart disease, type 2 diabetes and high blood pressure. The good news is that visceral fat responds well to both diet and exercise.

2- Abs Are Made in the Kitchen:

To get rid of that layer of fat covering your abdominal muscles, you need to pay close attention to your diet. Burning calories will whittle away at the layer of fat covering the abdominal muscles, and eventually your abs will show through.

Unfortunately, there's no magic diet trick to target abdominal fat. The best thing to do is to increase your intake of fruits and vegetables, eat lean proteins and healthy fats, include some whole grains, and eliminate processed foods -- especially sugar. Eating sugar causes dramatic spikes and crashes in blood sugar, and if you consume too much -- in sugary drinks, candy, baked goods and other sweet treats -- the excess is stored as fat, often in your abdominal area.

3- Targeted Exercise for Abdominal Muscles :

Although you can’t spot reduce, according to fitness expert Yuri Elkaim, you can “spot strengthen.” Elkaim says that an effective exercise for your abs combines calorie burning with strength movement to tighten the abdominal muscles. This is the reason why crunches and sit-ups fall short -- they just don’t burn enough calories to make a difference in the way your abs look. Elkaim recommends doing squats, burpees and mountain climbers in two to three sets of six to eight reps each, using a weight that is challenging but not exhausting. These exercises may not seem like they’re targeting the abs directly, but they require major core strength.

Exercise also helps get rid of the layer of fat over your abdomen because it reduces the amount of insulin -- a hormone that triggers your body to hold onto excess fat -- in your blood.


4- Reduce Your Stress:

The visceral fat within your abdomen is significantly affected by stress levels. When you’re stressed, your body releases a hormone called cortisol. Although this is a normal physiological process, it becomes an issue when your stress and cortisol levels remain high for an extended period of time. When this happens, your body begins to store excess fat in the abdominal area. As long as your cortisol levels stay high, you’ll have difficulty getting rid of the deep visceral fat that contributes to a rounded abdomen. According to a study published in Psychosomatic Medicine in 2000, stress can cause an increase in abdominal fat even in women who are otherwise slender. If you’re stressed, it’s a good idea to participate in things that can help relax you, like yoga, meditation, deep breathing, or even drawing and coloring.

View my Flipboard Magazine.


 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness Tips.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.

Fitness: 15-minute workout To Stop Cellulite.

Fight lumps and bumps even before you can see them with this 15-minute workout.

1- Beginner: Long-Leg Scissor:

What You'll Need: A mat (or a beach towel).

Targets: Obliques, abs

•Lie faceup on mat with legs extended, hands under butt.

•Lift feet 10 to 12 inches off mat.

•Keeping head and shoulders down, slowly move legs apart, out to sides and back to center.

•Do 15 reps.


2- Beginner: Modified In-Out Push-Up
Targets: Shoulders, triceps, chest, core:

•Start in modified push-up position (knees on mat), with hands on floor just wider than chest.

•Do one push-up, then move hands under shoulders and do another.

•Do 12 reps, alternating between in and out positions.

3- Beginner: Side Lunge
Targets: Butt, legs:


•Stand with feet hip-width apart, knees slightly bent.

•Lunge to right, bending right knee 90 degrees and keeping left leg straight.

•Step right leg back to start, pulling through left hamstrings and glutes.

•Switch legs; repeat.

•Do 20 reps, alternating sides.

View my Flipboard Magazine.


 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness & Workouts Fix.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.

The Best Gym Tip for Beginners ( what you need to know).

Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.

1 -Get Familiar :

Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.


2- Hygiene:

Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.

 3- Ask for Help:

Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.

4- Warm up:

Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.

5- Bring a towel:

Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.

6- Water bottle:

While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.

7-Keep the equipment back in its place :

If you take a piece of equipment to use during your workout, make sure you place it back, so that, other people don’t have to hunt around for it.

8- Don’t take too long :

We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.

9-Gym attire:

Clothing is one of the most important things, when it comes to gyming. Make sure you choose proper comfortable clothes, not too tight or too loose. Ladies, be cautious, you don’t want men to star at you, while you workout, so, choose well-fitted bras.


10- Company is Good :

Going to a gym with a friend is a good option. This technique will help you adjust as well as motivate you to be regular.

View my Flipboard Magazine.


 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness Tips.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.

Insanely Motivating Fitness Girls That Will Inspire You Get Fit.

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

michelle

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

Our Fit Women to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " Michelle Lewin"

Michelle Lewin is a Miami based, internationally renowned fitness model.

View my Flipboard Magazine.

 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fit Women...

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards .