Insanely Fitness Girls on Instagram 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.

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 Girl to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " Christine Lewis ".

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How to Get a Flat Stomach Before Summer

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.

Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

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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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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.

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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.

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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."

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