Fitness: Which body parts are good to work together?

Your muscles need a day of rest in order to recover from a strength training workout, so if you are going to the gym every day, you may want to split up your workout routine into groups that you can work together.

Your muscles vary in size from large groups such as your chest and back to smaller groups such as your shoulders and arms which assist many of the larger groups during your exercises.


1- Pressing:

Your chest, shoulders, triceps and the back of your upper arms are strengthened when you push a weight away from your body. For example, your shoulders contract when you press a weight overhead. Your shoulders and triceps are assistors during your chest exercises, so these three muscles are one grouping you could work on at the gym.

2- Pulling:

Your back, biceps, the front of the upper arm, and forearms are strengthened when you perform pulling movements. For example, a pull-up in which you hang by your hands and pull your body weight toward the sky uses your back, biceps and forearms. Your biceps and forearms assist in most of your back strengthening movements and these three muscles combine well during resistance training.

3- Upper/Lower:

You may want to divide your body into upper and lower training groups. You could train your chest, back, shoulders and arms on one day and your legs and core the next day. This allows your upper body a day of rest while you strengthen the lower body and the vice versa. If you are a beginner, choose one or two exercises for each body part so as not to over train your muscles.


4- Full Body:

You may work all of your body parts on one day if you allow for a complete day of rest the next day. This type of training is comfortable for beginners, but can also be used if you are short on time, or short on available days to train during a week. When you exercise the entire body at once, choose one exercise for each body part and aim for two to three sets of eight to 10 repetitions.

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The Best Weight Gain Supplements for Skinny Guys.

Do you want to gain weight and build muscle? If so, this article is for you. In it I reveal the best supplement for gaining weight fast. I’m talking about supplement that can help you add several pounds of muscle quickly when used properly.

NUTREX RESEARCH was founded in 2002. The focus and direction has always been to bring cutting-edge products to the industry. We were the first supplement company to release liquid capsules. While everyone else was busy trying to copy our successful liquid capsule formulation Nutrex invested time and resources and took it to the next level by developing liquid multi-phase capsules, which are two capsules in one. Nutrex products are truly in a class by themselves and we will continue to provide a way to make them even better.

ANABOL-5® is a powerful non-steroidal anabolic agent. It is for those who are seeking to build lean, dense high quality muscles with extra hardness. By helping to create an anabolic environment ANABOL-5 assists in increasing the amount of protein a muscle can synthesize.†

More info.

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The Best Instagram Accounts That Will Actually Inspire You to Hit the Gym.

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

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).

Liam Jolley is fitness models & Lifestyle Coach, born in Northamptonshire in the UK on the 4th August. He has an older sister and a fantastic mother and father that we are still a very close knit family.

He started training at 15 years of age with a basic dumb-bell set in a spare room in his parents house, at the time he started doing this it was purely to build his strength and formulate a bit of bulk because at that time he was quite small for his age. However, this training developed into what can only be described as an obsession and by the age of 17 bodybuilding and fitness was his true passion and all he wanted to do was be in the Gym to improve his body physically and stimulate his mind.

More info via: liamjolley.com.

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The best High-Protein Foods You Should Eat After You Workout

Eating after you exercise is almost as crucial as the workout itself. WebMD notes that eating protein after exercising helps your muscles recover and grow, and ensures all of the hard work you just put in doesn’t go to waste. This doesn’t mean you need to go home and make a large meal containing hundreds of grams of protein, though — WebMD explains that eating 10 to 20 grams of protein will suffice. Wondering which foods you should be reaching for after your next sweat session?

Here are five protein-packed foods perfect for your post-workout snack.

1. Greek Yogurt:

Yogurt is a great food to eat after workouts, just as long as it’s Greek. Men’s Fitness states that Greek yogurt has twice as much protein as regular yogurt. “Mix it with cereal or fruit,” Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport, recommended to Men’s Fitness. You’ll then have a snack that’s the perfect balance of protein and carbs. We recommend pairing your yogurt with berries; they’ll help fight muscle soreness.

According to SFGate, fat-free Greek yogurt contains between 17 and 20 grams of protein for a 6- to 7-ounce serving. A study published in the American Journal of Clinical Nutrition determined you only need 20 grams of protein to promote muscle synthesis, which helps the body grow and repair its muscles.

2- Whey Protein Powder:

Intense-Workout.com states that whey protein powder is the best source of protein to eat after a workout. Your body can digest a whey protein shake much faster than solid foods, ensuring you get a nice dose of protein promptly after your sweat session. It’s also a great portable post-workout snack; simply have your protein ready to go in a shaker cup and add liquid to it when you’re ready to start sipping. You’ll get more than enough protein per serving, as some powders contain up to 80 grams of protein, per WebMD.

3. Eggs:

Eggs are the perfect post-workout food for two reasons: They’re high in protein and are also a great source of many other nutrients, which help your body repair after an intense gym session. According to Livestrong, one egg has 6 grams of protein, or 15% of your daily recommended value. Furthermore, eggs contain all of the essential amino acids your body needs to digest and absorb protein. Steady Strength recommends having hard-boiled eggs on hand for your post-workout snack. Consider pairing your eggs with a piece of fresh fruit; its carbs will replenish your glycogen stores, which are usually depleted after a tough workout.


4- Chocolate Milk:

Flavored milk, which includes chocolate, vanilla, and strawberry, has a great carb to protein ratio and aids in muscle recovery and rebuilding, Rebecca Scritchfield, a D.C. nutritionist, told The Washington Post. Your post-workout snack should have a ratio of 4 grams of carbs to 1 gram of protein. To compare, an eight-ounce glass of 2% milk has 12 grams of carbs and 8 grams of protein.

In order to meet the recommended ratio, The Washington Post recommends adding a few more carbs to your after-workout snack. You can easily do this by blending a banana with chocolate milk, or drinking/eating the two separately.

5- Kefir:

Kefir, a fermented milk product, is a great source of protein, vitamins, and minerals, per Livestrong. Interestingly, kefir is made the same way as yogurt: Milk combines with bacteria and is allowed to ferment. The main difference is that more and different types of bacteria and yeast are used to create kefir, which has a tangy taste and a texture similar to pourable yogurt.

 A serving of this dairy product packs a serious protein punch. Livestrong notes that one cup of kefir has 11 to 14 grams of complete protein. . It’s also a good source of calcium and vitamin D.

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How to get well-toned body and powerful looking muscles.

Weight lifting is one of many workouts that will give you a well-toned body and powerful looking muscles. Weight lifting is a form of strength training that puts a lot of stress on the muscles, forcing them to adapt to the stress by growing larger.

By lifting weights for 20 to 30 minutes, two or three times per week, you should start witnessing muscle growth. You can sign up for a weight-lifting program if you are not sure how to start incorporating weight lifting into your muscle building routines.

In order to master weight-training, you need to consider the following factors:

1- Use the proper weights:


The proper weights should start straining your muscles after 12 to 15 lifts.

2-  Learn the proper weight-lifting techniques:

 If you are new at weight lifting, you may need a fitness trainer to guide you on which technique to use for the particular muscles you want to build.

3- Eat the proper weight-lifting diet:

As you start lifting weights, you will be expending a lot of energy. Muscles will also begin to develop, and both of these changes require that you eat a specific weight training diet in order to keep your health in tiptop form. Fitness trainers recommend that you eat foods rich in proteins.

4- Get enough rest:

You need to give your body enough time to rest. Take full-day breaks between exercising different muscles.

There are various other nitty-gritty details that you also need to consider when using weight training as part of your muscle building routine. Remember that your safety and health comes first, muscles and body tone second.

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Insanely Motivating Fitness Girls That Will Inspire You Start Healthy Life.

You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.


Today our Motivating Fitness Girl On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is "  TAMRA DAE"

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.


In today's world, the reality of it is people don't have time to go to a facility every day anyway.

That leaves working out at home. But can you really get a great workout without leaving the house?

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The Best Gym Tip Every Beginners should 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.

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