How to Wake Up Early With a Positive and Fresh Mind.

Rising early can help you complete all the unfinished tasks and, thus, relieve you of the stress or pressure of getting the same done.

Starting one's day with a positive and fresh mind is extremely important. The more you delay the process of getting up early, the more inactive you'll become. However, getting up early does not mean you will sleep less. Our body normally needs 6-8 hours of sleep, which if you do not follow, might make you feel weak, ill or tired. Therefore, to lead a healthy and balanced life, follow these simple tips to wake up early:

1) Follow The "Early To Bed Early To Rise" Rule:

 As simple as it sounds, the first step to rise early is indeed to sleep early. Doctors say that, to get enough sleep, you should go to bed at 9 or 10 p.m at night, which in turn will help you in getting up early.


2) Prepare Yourself Mentally:

The most important thing here is to build a mind set and remind yourself of things, which you can miss out on if you do not get up early, like deadlines, the morning bus to work, daily visit to the grocery store, etc. Once your mind is alert, your body will automatically respond to your alarm clock.

3) Set Up An Alarm Clock:

Buy yourself a nice-looking alarm clock, so that you feel good just looking at it once you get up to snooze it off.


4- Choose A Suitable Ringtone For Your Alarm:

 Remember, you should neither use an alarm tone which is irritating and annoying nor too "sleep-friendly", as you are about to start a new day and nobody likes to get up either feeling too irritated or sleepy and lethargic. Select a tone that suits you best.

5- Set Your Alarm Clock Earlier Than The Scheduled Time:

Suppose you need to get up at 7.30 a.m. For that, you should set your alarm clock at 7.15 a.m., so that you give yourself a "mental preparation time

6-Utilise Your Mornings To Pursue Your Hobbies:

 Every night, list down certain activities like writing, cleaning, singing, jogging, etc., which you would like to do but cannot because of your busy schedule. Before sleeping, think about the activities that you would like to do, so as to make yourself feel excited to get up early.

7-Wake Up To A Clean Room:

Clean your room the night before, so as to wake up to a visually appealing environment, thus motivating yourself to start your day feeling fresh and energetic

8- Never Sleep During The Day:

Avoid sleeping during the day. You can take a power-nap of half an hour or so; but doctors recommend that there should be a gap of 7-7.5 hours between your power-nap and your actual sleep. The reason is, if the gap is less you are less likely to fall asleep early at night


9-Follow Other Relaxing Practices:

In addition to the above-mentioned tips, follow certain other practices like meditation, a gadget-free sleeping rule, a flash back of daily activities, etc, that can help you follow a healthy sleep routine, thus helping you to "rise (early) and shine.

View my Flipboard Magazine.


For More  Fitness & Health Tips Keep Checking
Men's Fitness & Workout Fix™®

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 Latest Updates.

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

Best Regards.

Get Motivited: Fitness Girls That Will Inspire You Be in Shape.

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.

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.

Meet @ "D i l y a  D i a z".

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 Girls Fix.

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

Best Regards.

How to Built Chest that Make you Appear Bigger.

While a lot of guys focus on getting a set of flat abs, they should also be working on getting a bigger chest. A well-built chest turns heads and can make you appear bigger – a definite plus for guys seeking to gain significant size. It’s also critical to an overall strong core.  If you want big, muscular pecs that command respect, use the following tips to bulk up your chest effectively.

1. Make The Bench Press Your Best Friend:

Few exercises are as effective as the bench press for pectoral muscular development; this move should be a part of any fitness regimen. It should not, however, be the only move in your exercise arsenal. You should also be doing push-ups, pull-ups and other exercises that directly and indirectly stimulate your pecs. A variety of exercises ensures you attack your chest from all angles. Speaking of angles, make sure you also include some incline and decline exercises as well; this allows for complete stimulation of your pectoral muscles.

2-Take muscle-building supplements:

 A good diet and fitness program will get you far, but supplements can take your results to a whole new level. If you want bigger pecs, then a men’s anabolic activator and men’s creatine supplement are musts. Both supplements contain advanced ingredients that support muscle-building processes, improve athletic performance and help produce fast, noticeable gains.

3 Don’t Neglect Nutrition:

You won’t build pectoral muscles unless your body gets the fuel it needs for muscle growth. If you want big pecs, you need to focus on two nutrients in particular: calories and protein. One way to ensure that you get enough calories and protein for growth is through a men’s whey protein powder. A men’s whey protein powder contains fast-digesting protein and micronized leucine to support muscle repair and development. “What is a Men’s Whey Protein Powder?” offers a detailed explanation of how whey works.

4. More Is Not Always Better:

 A lot of fitness beginners think that doing 20+ reps of a chest exercise is the way to go. The more you work out your chest, the bigger it’ll get, right? Not really. More repetitions will do more for your muscle endurance – not muscle size. If your goal is perfect pecs, stick to low repetitions (preferably in the 6-8 range) and heavy weights. The same rule applies for sets: You don’t need to do 30+ sets in one gym session – that’s overkill. “Common Fitness Mistakes” lists other big mistakes that men make when working out.

5. Give Your Workout a Boost:

Pre-workout and post-workout nutrition play a big role in muscle growth and recovery. Before a workout, take a men’s pre-workout supplement with nitric oxide activators for extra energy and endurance. After a workout, drink a post-workout shake with carbs, protein and amino acids to fuel faster recovery and reduce soreness so you can get back into the gym sooner. Faster recovery equals faster results.

6. Rest:

 Remember that your muscles need time to rebuild. Refrain from working out your chest muscles more than twice a week; more is not better in this case. On your rest days, make sure you keep up with your supplements to fuel optimal recovery. Try to space out your workouts by at least 24 hours for best results.

View my Flipboard Magazine.


 For More Fitness, Workouts, Weight loss & Health Tips Keep Checking Men's Fitness & Workouts Fix ™®

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 Latest Updates.

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

Best Regards.

Fitness : How To Bulk up In Healthy Way.

Looking to bulk up? Men's Fitness & Workouts Fix™® runs through the 5 sure-fire ways to build muscle naturally:

1. Eat More:

If you want to gain more muscle then you need to up your calorie intake, which means eating more. If you aren’t consuming more calories than you are burning throughout the day, you won’t be able to put on any muscle. Your diet should be made up of nutritious, unprocessed foods that are rich in complex carbs, protein, healthy unsaturated fats, and important nutrients needed for muscle growth, energy production and good health. Steer away from processed, sugary and fatty foods that will only mess with your blood sugar levels and promote fat gain.

2. Increase your protein intake:

Protein is essential for providing your body with amino acids, which are vital for building and repairing muscles. Have some good quality protein with each meal and with snacks. Having protein with each meal and with snacks will help increase amino acid levels to optimize muscle growth. Choose healthy, lean protein choices such as lean meat, chicken, eggs, fish, legumes and low-fat dairy foods. Healthy protein-rich snacks include nuts and seeds, quinoa, yoghurt, muesli and protein bars and balls, and hummus with wholegrain crackers.

3. Protein powders are a great way to boost your protein intake:

There are lots of different protein powders on the market. If you find whey-based protein powders difficult to digest, and you suffer from bloating and gas when you consume them, go for a brown-rice-based protein powder instead, that is still a fantastic protein source without the tummy upset. You don’t need to go overboard with protein either as excessive amounts of protein can put you at risk of putting on fat.

4. Don’t forget to have some complex carbs with each meal:

You need carbohydrates for energy, and to fuel your muscles when you train to stimulate muscle growth. Choose complex carbohydrates such as whole grains, brown rice, wholemeal pasta, whole oats, grainy breads and root vegies like sweet potato. These types of carbs will supply you with sustained energy.

5. Eat 5-6 smaller meals:

Eating 5-6 smaller means throughout the day ensures that your body is getting a good constant supply of fuel and amino acids to build and repair muscles. Having a protein shake (that also contains some carbohydrates) around 30 to 60 minutes after weight training will help encourage muscle development by upping the production of anabolic hormones. Protein fruit smoothies are another healthy post-workout snack, made with healthy ingredients like low-fat milk, banana, berries, LSA, chia seeds, yoghurt and protein powder.

View my Flipboard Magazine.


 For More Fitness, Weight loss, Health ... Keep Checking Men's Fitness & Workouts Fix™®

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 Latest Updates.

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

Best Regards.

How to Get Jennifer Lopez perfectly-chiseled abs

Jennifer Lopez's Diet and Fitness Secrets Are Worth Taking a Few Cues From. ... With good genes and a tireless work ethic on her side, here's how J Lo stayed healthy, happy, and fit

Celeb trainer Tracy Anderson explains how she helped J.Lo get stronger than ever & got those perfectly-chiseled abs .

"Jennifer's goals are always consistent: to be healthy, connected to herself and balanced. I tell all my clients that it's important to be honest with yourself about where you’re really at with your health.

The past is the past and whatever you have put your body through, good or bad, is irrelevant to harp on about at this point. Pick an expert and stay focused on a program. I work very hard to make sure that I have programs available in home or in-studio.

Always remember you have options, but not working out is not an option. You are how you eat and you are how you move. Every day that you don’t work out you’re gaining weight or staying the same.Try to eat organic wholefoods every chance you get."

÷ Tracy's Workout:

Repeat the circuit four times, alternating the order of exercises with each round from 1 to 4, then 4 to 1.


1. Jumping Jacks with Shoulder Press

Holding a 1-2kg dumbbell in each hand, jump your legs out and simultaneously press your hands up above your head. Bring your hands down to your shoulders as you jump your feet in. Do 20 reps.

2. Third-position Knee Lift

With your toes turned out and one foot in front of the other (as in ballet’s third position), lift your knee up towards your shoulder. Complete 20 reps then swap legs.

3. Side-to-side Plank

In the plank position, step your left foot to your right one, then return it to starting position. Do 20 reps on each side.

4. Attitude Butt Lift

From the kneeling position and resting on your forearms, lift one leg to hip height. Complete 20 reps on one side before swapping legs.

View my Flipboard Magazine.

 For More Fitness & Healthy lifestyle Tips  Keep Checking Men's Fitness & Workouts Fix ™®

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 Latest Updates.

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

Best Regards.

The Best Fitness Guru to Follow on Instagram.

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 one of our favorites, your picks, and a few famous celebrity 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 .(And no, we won’t hold it against you if you need to click through twice!).

Our Best Fitness Guru to Follow on Instagram today is " Jared Thompson"

 This strong, sexy and powerful fitness model Jared Thompson. Despite being a relative newcomer to the fitness scene, Mississippi hunk Jared has been turning heads by picking up wins in NPC physique competitions and shooting with top fitness photographers. Jared started building up his body in middle school and he hasn’t stopped since. It’s easy to get caught up in his perfect abs and stunning physique, but Jared truly is a sweetheart and that’s why he’s our Best Fitness Guru to Follow on Instagram.

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.

Fitness: How to Get Ripped abs in a Month?

We are constantly bombarded with what we should and shouldn’t be doing to get those perfectly defined abs. The top and bottom of it is that you will never have visible abs if your body fat is not low enough. That’s obviously where a healthy diet comes in. But what are the best exercises out there for defining our mid-section and bringing out those chiselled abs and ‘six pack’ that will set us apart from the crowd? Read on to find out….

1 – Exercise Ball Crunch:

A classic exercise that works the upper abdominal region the most. Simple but more effective than doing it on the floor as it allows you to stretch the abs and back more, allowing a greater range of motion.

Sit on the ball with feet flat on the floor before lying back until your thighs and torso are parallel with the floor. Keep your hips on the ball. Breathing out, contract your abs to raise your torso to no more than 45 degrees. Count 2 seconds up, hold for 2 seconds at the top and lower to the count of 2 seconds. To make the exercise more difficult, bring your feet closer together or extend your arms behind your head.

2 – Reverse Crunch:

An effective exercise that targets the lower abdominal region because you’re bringing your legs towards your body rather than your body towards your legs. Great for home workouts as it does not require any equipment.

Lie on your back with your hands by your side, knees bent, feet together and about six inches off the floor. Keep your feet close to your hips as you curl your lower body towards your shoulders, rolling your hips and lower back slightly off the floor and breathing out as you do so. Squeeze your abs in the top position before lowering your legs back to the start position, remembering to do each repetition slowly.

3-Exercise Ball Side Crunch:

A variation on the standard ball crunch, this allows you to target your obliques, the diagonal muscles that feed into your abs from the side. The arc of the ball allows you to stretch your obliques at the start of the exercise, increasing the range of motion to make your obliques contract harder.

Lie on your right side against the exercise ball, arms positioned as above, legs extended and feet apart for balance. Slowly raise your body towards your left hip, breathing out and pausing in the top position before slowly lowering yourself down to the start position whilst inhaling. Repeat on the other side once the set is completed.

View my Flipboard Magazine.



 For More Fitness & Weight Loss Keep Checking Men's Fitness & Workouts Fix ™©

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 Latest Updates.

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

Best Regards.