Men's Fitness & Workouts Fix.

Saturday, April 9, 2016

The Hottest bodybuilding's Motivation Names On Instagram Right Now.

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).

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .

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

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The Right Exercises to get the Results you're After.

Superset workouts maximize your results, increasing your muscle gains twofold. Whether you're trying to get more definition in your muscles right before a big competition, or you just want help building more muscle mass, supersets are one of your most effective options. If your shoulders, biceps and back are the key areas you're focused on, you need the right exercises and workout plan to get the results you're after.

1- Working the Right Muscles:

When you want to target certain areas of your body and get big muscle gains, it's important to be sure you're working the right muscles. The deltoids make up the shoulders, while the bicep muscles sit at front on your upper arms. The back is primarily made up of the trapezius muscle, a large, triangular-shaped muscle of the upper back, with the latissimus dorsi as the largest muscle in the lower back.

2- Supersets for Shoulders:

To build big deltoids, include the barbell upright row in your exercise regimen. With a narrow stance, stand with your arms extended straight down, holding a barbell with an overhand grip. Pull the bar up to your neck so your arms are bent and perpendicular to the floor. Return to your starting position. Other targeted shoulder exercises include the dumbbell overhead press and military press. Do three to five sets of six to 12 reps for each exercise.

3- Build Your Biceps:

Barbell curls are one of the most effective exercises for building the biceps. Stand straight, feet shoulder-width apart, arms down in front of you, hands in an underhand grip grasping onto a barbell. Flex your arms at the elbows, raising the bar up to your chest, then lower it back down to its starting position for one rep. Also, include preacher curls and barbell drag curls as part of your workout. Complete three sets of eight to 10 reps of each exercise.

4- Big Back Gains

To work the muscles in your back, include bent-over rows, chin-ups and barbell shrugs in your superset workout. To execute a barbell shrug, stand with a narrow stance, holding a barbell so it rests in front of your thighs, hands with an overhand or mixed grip. Keep your back straight and shrug your shoulders up, elevating them as high as possible while keeping your arms fully extended. Lower your shoulders back down for one rep and repeat. Complete three sets of 12 reps for each exercise.

5- Maximizing Your Results

Always maintain proper form from start to finish with every exercise, and only increase the weight when you're no longer feeling challenged because your muscles have adapted to the current weight. Also, even though you're focused on these specific areas of your body, don't forget to include enough exercises to work the other major muscle groups in your body as well, or at least a few for the lower body. Otherwise, you could potentially be putting yourself at risk for health issues such as strength imbalances and postural difficulties, warns the American Council on Exercise.

6- Stick to the Superset Rules:

Perform your workout at least three to four times a week for big gains, on nonconsecutive days when possible, to give your muscles much-needed resting time in between workouts. You want increased intensity with a superset workout as opposed to a regular strength-training workout, so minimize your resting time between sets during your workout. Don't forget to eat right to give your body the energy it needs to make it through these vigorous workouts, in particular by feeding your body an adequate amount of protein and carbs after a workout, advises Muscle & Fitness.

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Friday, April 8, 2016

How to build strength by using just your body.

Bodyweight workouts have been something we’ve been doing for many years and still enjoy them. We personally have seen a huge improvement in our strength through bodyweight exercises. By using just our bodies to get a good workout in empowers us inside and out. Just go do a headstand and you will see what we mean.

YOU CAN build strength by using just your body!

You will also notice your balance improve, your posture, even your mind will be sharp.

Some of the basic bodyweight moves are plank, push-ups, mountain climbers, lunges, etc. But as our Purely Fitters know, there are many other ways to use your body to challenge yourself.

1) flexible -do anywhere – limits your excuses, convenient, ”No time” really becomes no excuse.

2) cheap – non expensive way to workout

3) no limits – you control your tempo and intensity, as easy or as hard as you want

4) your body provides all the resistance you need.

5) highly efficient –> little time in between sets so keeps heart rate boosted and keep burning those calories, you don’t have to take as many breaks

6) both cardiovascular and strength training – win/win! You burn calories after you finish your workout

7) overall stronger core, be more flexible, and have better balance –> can help with better posture and improve overall performance

8) anyone can do it -perfect place for beginners to start their fitness journey.

9) easy to vary your workouts to fit your level of strength and endurance -progression and using advanced variations.

10) sharpens your mind – use different techniques to provide a challenge and change of pace, keeps you motivated.

Thursday, April 7, 2016

How to Get Massive and well-defined Arms.

Nothing stands out more in the gym than having massive and well-defined arms. While there might be a genetic factor to determining the overall size and growth of your arms, there are some very great exercises you can use to develop your biceps and triceps.

Biceps and triceps tend to be one of the most highly trained muscle groups by men. Because of the simplicity of exercises, many men have a tendency to stick with basic bicep and tricep exercises such as standard curls and triceps pull downs. However, here is a list of less frequently used exercises that will really shock and grow your arms.

Remember to take weight-lifting supplements like creatine to maximize your results. Creatine as well as an anabolic activator will help increase arm size significantly.

1- Hammer Curls:

Hammer Curls are done by simply using a neutral grip versus a standard grip while curling. This exercise engages the front part of the biceps muscle more than the regular bicep curl and also gives the forearm some action.

2- Reverse Curls:

Reverse Curls are another great exercise that shocks the front part of the biceps muscle. This exercise is done by simply using a supinated or reverse grip with a barbell. This exercise is also good at developing great forearms.

3- Suicides:

At the end of any biceps workout, perform three sets of varied curls for 15-20 reps. This is known as suicides.

4- Overhead Tricep Extensions:

These extensions are performed by taking a set of dumbbells and extending them from behind your neck and over your head. This is a direct challenge to the triceps and does not require a lot of weight to be performed correctly and effectively. A barbell can be used in this exercise too.

5-Plyo Push Ups:

Many men love showing off how many push ups they can do, but can you actually do a push up that is explosive? Try pushing your own bodyweight up in an explosive fashion and clap in the air before coming back down. This exercise will help develop triceps, biceps and forearms.

6-Close Grip Bench Press:

Shortening the grip of your bench press forces you to use more triceps to perform this exercise. This is another less frequently used exercise when it comes to developing thick triceps.

Wednesday, April 6, 2016

The best 3 core exercises for perfect abs.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.

Here's the best 3 core exercises you've never done, and they'll reveal the abs you never knew you had.

1- KETTLEBELL PULLOVER:

HOW TO DO IT: Lie on your back and raise your legs. Bend your knees 90 degrees and spread them apart while keeping the bottoms of your feet together. Lift a kettlebell straight above your head, holding the sides of the handle in both hands. Lower the weight behind you, stopping a foot off the floor. Hold for 30 seconds, and lift it back above your head. That's 1 rep. Do 5.

WHY IT WORKS: "Pulling things overhead while lying on your back is what you did when you were a baby," says Hartman. "It's a natural movement that perfectly aligns your extremities and loads your trunk, activating and strengthening your core."

2- PLANK CABLE ROW:

HOW TO DO IT: Attach a handle to the low pulley of a cable station and face it in a plank position, resting your weight on your forearms. Grab the handle in your right hand with your arm outstretched. This is the starting position. Pull the handle toward your right side, stopping when your elbow touches your ribs. Return to the starting position. Do 3 sets of 10 reps per arm.

WHY IT WORKS: "Pulling weight toward you in a plank engages your lats, abs, and obliques," says Tony Gentilcore, C.S.C.S., a trainer at Cressey Performance in Massachusetts. "That not only rocks your core and boosts torso stability but also helps you build a better-looking back."

3- HALF-KNEELING VERTICAL PALLOF PRESS:

HOW TO DO IT: Attach a triceps rope to a cable machine and turn away from it while holding the ends of the rope in your hands on either side of your head. Drop into the bottom position of a lunge, with your front knee bent 90 degrees and your rear knee touching the floor. Brace your core and press the ends of the rope overhead until your arms are fully extended. Pause, and lower them. Do 3 sets of 8 reps.

WHY IT WORKS: "This move forces your abs to battle against the backward pull of the weight stack," says Gentilcore. "That's a new stimulus for most guys, making it a good core builder that also smokes your shoulders."

Tuesday, April 5, 2016

Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

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.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

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

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The 6 Best Kettlebell Exercises You Need To Do .

Resembling a mini bowling ball with a handle, kettlebells are great for cardio, strength, and flexibility training. Start by picking up the weight of your choice. Women usually grab between eight and 16kg weights, while men go for 16 to 32kg, though these weights vary depending on the exercises of choice. And hey, no harm in starting low and working your way up. Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for three to five sets of 10-30 reps with good form. (We strongly suggest starting with a trainer or kettlebell aficionado to make sure everything’s kosher.

1. Two-Handed Kettlebell Swing:

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner
•How to: This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

•Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps (or more, depending on your kettlebell capabilities).

2. One-Handed Kettlebell Swing

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner-Intermediate
•How to: This movement is the same as the two-handed swing, except using only one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10-12 reps with each arm.

3. Two-Arm Kettlebell Row

•Targets: Back, arms, shoulders
•Level: Beginner-Intermediate
•How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over, grab both kettlebells, and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12-15 reps max, feel like a champ.

4. Kettlebell Figure-8

•Targets: Arms, back, abs
•Level: Intermediate
•How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)

5. Kettlebell High Pull

•Targets: Shoulders, arms, glutes, legs
•Level: Intermediate
•How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10-12 for each arm.

6. Kettlebell Front Squat

•Targets: Legs, glutes, back
•Level: Intermediate
•How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more) Just remember: quality over quantity.