The Best Fitness Girls to Follow 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 Mom to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " anllela_sagra  "

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How to Get Gain Some Weight & Stay in Shape at the Same Time

Even people with a normal body mass index may have too much body fat due to a sedentary lifestyle and poor food choices, according to a 2016 article in the "Nutrition Journal." If you are underweight or would like to gain some weight, building lean muscle mass, getting stronger aerobically and eating more can help you gain weight and get in shape at the same time. Concentrate on slow steady weight gain, as putting on pounds too quickly is often indicative of gaining more fat than muscle.

÷ Get in Shape :

•Step 1

Improve your aerobic and cardiovascular function to performing a minimum of 2 1/2 hours of some type of aerobic exercise each week. To get in shape faster, increase the time to five hours, as recommended by the Centers for Disease Control and Prevention. Choose from using a cardiovascular exercise machine, performing dance aerobics, walking or running outdoors, swimming, cycling or rowing.

•Step 2

Increase the intensity level and rate of aerobic development by adding periods of interval training into your workout at least once a week. Use your watch to break up your workout into small segments. Warm up for 5 minutes, perform at your regular pace for 5 minutes, then begin alternating 1 minute of fast-paced exercise with 3 minutes of regular pace. Continue the intervals for a total of 10 to 15 minutes.


•Step 3

Lift weights, perform body weight exercises and use strength-building machines at a gym or resistance cables to increase the the percentage of lean muscle mass in your body. Schedule weight-training sessions about three times a week. Focus on upper body workouts one session, lower body the next and total body workouts the third. Perform abdominal toning exercises each session.

÷ Gain Weight :

•Step 1

Eat more calories than you are accustomed to in order to both gain weight and offset the number of calories you are burning during your workouts. If you are burning 500 calories a day through exercise, eat about 1,000 calories more per day to enable you to gain about 1 lb. per week.

•Step 2

Choose higher calorie foods which still offer great nutritional benefits rather than eating more calories from junk food such as fast food, pastries, chips and cookies. Eat full-fat yogurt and cheeses for snacks, add more dressing to your salads, keep a small amount of skin on poultry and include higher calorie fruits, such as avocados, in your diet.

•Step 3

Eat larger portions at each meal to increase the number of calories you consume. An additional cup of egg noodle pasta contains 213 calories, making it easy for you to eat more food without feeling too full. Have 6 oz. of meat rather than 4 oz., eat an extra whole-wheat roll for dinner and have 1 cup of ice cream or sherbert for dessert.

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How to Get Leaner hips and Perfectly Proportioned Body.

Want a perfectly proportioned body? So do I! But I'm not going to lie to you: No single exercise will completely erase the extra pounds on your lower body (you'll have to reduce overall body fat through diet, cardio workouts, and strength training for that). However, these moves will dramatically improve the look of your lower half by strengthening and firming your hips and outer thighs. For even faster results, strap on ankle weights (1 to 2 pounds each). So go ahead—get started with two sets of 12 to 15 reps on each side, two or three times a week, with a rest day in between.

1- Front-to-back hip swing:

 A: Lie on your left side, hips stacked one on top of the other. Prop yourself on your left elbow and raise your right leg, toe pointed, to hip height.

 B: Keeping your abs tight, sweep your right leg forward as far as you can without moving your hips or upper body. Then sweep your leg behind you as far as you can, squeezing your buttocks. Keep the movement controlled.

 Don't...raise your leg too high or let your hips roll forward.

2- Side leg raise :

A: Position yourself sideways on your right knee and hand, with your left leg extended out to your side.

 B: Keeping your abs tight, lift your left leg until it is parallel to the floor. Pause, lower, and then lift again.

 Don't...let your upper body sink so your ears come toward your shoulders

Lie on your back with your right foot on the floor and your left ankle on your right thigh. Bring your right knee in toward your chest while gently pressing your left knee in the opposite direction. Hold for 20 seconds. Switch legs and repeat. Stretch daily.

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The Best Way to Gain 10 Pounds of Muscle Per Month.

Lifting the heaviest weights that you can carry will not put you on the path to gaining muscle. Eating enough to support your work in the gym is essential for gaining mass. Weight lifting, a nutrition plan high in protein and proper rest, will help your muscles grow consistently.

•Step 1

Lift heavy weights four days per week. Train with compound exercises, which work several major muscle groups at the same time, to see the most gains. Perform exercises like push-ups, pull-ups, bench press, lunges and squats for four sets of 10 to 12 repetitions.

•Step 2

Eat more food. Consume frequent meals made from foods in their most natural state like vegetables, whole grains, fruits, low fat dairy and lean meats to constantly feed your muscles and increase energy. Eat at least six times per day or every three hours. If you don't eat enough to support your workouts, your muscles will not have the nourishment to grow.

•Step 3

Increase your protein intake. Eat foods like fish, eggs, lean beef, legumes, soybeans and chicken. Daily protein recommendations for adults are 10 to 35 percent of daily calories, or about 50-175 grams of protein per day based on a 2000 calorie-per-day diet, according to McKinley Health Center.

•Step 4

Get some rest. Take at least one day off from weight lifting to allow time for your muscles to recuperate. Aim for eight hours of sleep per night. Many of the major restorative functions in the body like muscle growth, tissue repair, protein synthesis and growth hormone release occur during sleep, states Harvard Medical School.

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6 Reasons to Stop Drinking Energy Drinks Immediately.

A lot of people have created the habit of grabbing an energy drink during the day, because they are simply in need of something that will pick them up.

However, you may need more than one if you become addicted to caffeine, which is contained in these drinks in huge amounts. And consuming a lot of energy drinks can lead to serious problems. They mostly have a bad effect on your heart, but they can also have a negative effect on your behavior. Although they are unhealthy, energy drinks can be consumed irregularly and in small doses.

1 – Sleep Problems:

It may be hard to believe, but even if you decide to consume just one energy drink at the beginning of the day, it may lead to difficulties regarding falling asleep at night. This is because of the high amount of caffeine and other stimulants that are used as ingredients for energy drinks. They can also cause a chronic lack of concentration in the long run, which will surely harm your work process, as you won’t have proper concentration and will not be able to rest well.

2 – Health Problems:

The high caffeine levels in energy drinks are known to have quite an impact on serotonin and endorphin levels, which can lead to some problems in your behavior. You may experience restlessness, nervousness, irritability, and increased blood pressure. There are also other health problems that may happen if you are consuming energy drinks, such as seizures, chest pains, and dehydration. Caffeine-sensitive people are more likely to experience these problems.

3 – Caffeine Addiction:

It can be risky to get addicted to caffeine. The more you consume it, the more you will have tolerance for it. And when you consume large amounts of caffeine it makes your adrenal glands secrete huge amounts of adrenaline. So, if you consume energy drinks often, it will be harder for you to get the energy boost you need. And if you choose to stop consuming them, you will experience headaches and a huge lack of concentration.

4 – Acids:

The acids contained in energy drinks (carbonic acid, citric acid and phosphoric acid) are quite bad for your body. They are known to cause tooth rot, and very bad-looking and yellow teeth. They can also cause stomach damage, bone fractures and also other physical damages.

5 – Type 2 Diabetes:

The high concentration of sugar in energy drinks can lead to really bad problems, one of them being type 2 diabetes. The sugar can wear out the insulin producing cells over time, which leads to this disorder. This may also lead to kidney failure, strokes, and heart disease.

6 – Alcohol Risks:

Although it is very tempting and many people choose to mix alcohol with energy drinks, it can have very bad effects on you. It is no joke to do this, especially not often. Mixing these two things can highly increase the risk of heart-related problems. Choosing to mix these drinks can also lead to enormous risk of high levels of intoxication.

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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

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

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.

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.

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Fitness: How to Use Weight Lifting To Build 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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