Fitness: How to Sculpt the Physique You've Always Wanted.

It's the ultimate answer to the question "What workout should
I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Full-body workouts sound like they would take a long time. But when you boil down the exercises you need to perform in order to cover every area, there are only three you need to be concerned with a push, a pull, and a squat. This is the ultimate in minimalism and works superbly for beginners or people who are short on time.

So JustLifeStyle™® will break down one of the best Full- body workouts  that turn the world of bodybuilding upside down.
Enjoy it.

THE WORKOUT :

Complete all five sets for the squat and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each.

1. SQUAT

Sets: 5 Reps: 5 Rest: 120 sec.

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.

•2A. OVERHEAD PRESS:

Sets: 5 Reps: 5 Rest: 60 sec.

Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulderlevel with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

•2B. WEIGHTED PULLUP:

Sets: 5 Reps: 5 Rest: 90 sec.

Attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can’t complete your reps with weight, use body weight alone. Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.

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Fitness Gadgets: "LiftUp" The First Smart Resistance Band That Tracks Your Workout.

LiftUp is the first smart resistance band. It marries the convenience of a resistance band with the automatic tracking of a wearable to create a new type of workout. As a resistance band, LiftUp offers an effective way to strength train without the 2-hour gym commitment. It’s also portable and easy-to-store, perfect for business travelers.

As the first smart resistance band, LiftUp wirelessly connects to a mobile app for guided workouts, real-time feedback, and automatic tracking of reps, strength, and calories. This helps make strength training more convenient, more interesting, and more insightful. Plus, its stylish and modern look prove that strength training equipment doesn’t have to look ugly.

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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.

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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".

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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.

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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.

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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.

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