Fitness: The Best Exercises for the Perfect Bikini Body.

Get in shape for swimsuit season with an exercise routine guaranteed to tone your body fast.

Consulting a GP and/or fitness professional is the first step; they’ll help you devise a program for shifting unwanted kilos by surprising your body with a variety of exercises, like these top ten toning tips from Rob Hale, Head of Fitness at Fitness First.

1. Spiderman lunges

Assume the push up position before driving up your right leg so it sits just outside your right hand. Return your right foot to the start position and repeat on the left side. You are now officially a superhero.

2. Push ups with rotation

Do a push up; at the top of the movement, rotate with one arm off the ground. Have your head follow your rotating arm, holding at the top of the movement. Maintaining control, lower your arm back into the push up position and repeat on the other side.

3. Jump squats

Keeping your chest high, bend your knees and drop your hips. Aim to drop the hips slightly below the height of your knee; keep that chest nice and tall. Drive off the ground forcefully and jump as high as you can. Think boing-boing bikini.

4. Up-down plank

Start prone, lying face down on the floor. Rise up onto your feet and elbows. Keeping your core and glutes strong, initiate movement by rising up from your elbows to your hands. Once you’re on your hands, maintain the position for a couple seconds and return back to your elbows.

5. Lateral lunges

Maintaining a high chest, take a small step to the side. Keeping the trailing leg straight, shift your body weight to the leg that stepped out. Forcefully drive off your leg until you’re standing tall again. Once you’re making good progress, stepping out further makes this exercise harder.

6. Mountain climbers

Start in the push up position with hands a little wider than shoulders. Taking your left leg off the ground, drive your left knee up towards the left elbow. Maintaining control, return to the start position and repeat on the other side.

7. Bodyweight sit through

Assume the push up position, this time with your hands directly under your shoulders. Slightly bending your right knee, bring it towards your chest before extending your right leg out to the left side of your body while keeping your hands in line with your shoulder. Bring your leg back into the starting position and repeat on the other side.

8. Prone cobra

Start prone, lying face down with your arms relaxed next to your body. Lifting your head, upper chest and arms, squeeze your shoulder blades together and down. Keeping your chin tucked, in neutral position, rotate your arms externally. Hold this pose before relaxing back down into the starting position.

9. Ice skaters

Standing straight, kick out your right leg behind your left and lower your right hand to the floor in front of you. Bending your left knee, drop your body to the floor, involving your glutes in the movement. Keep your chest and chin up, looking forward at all times. From this crouched position, come back to step 1 and repeat on the other side. The trick is performing each repetition immediately after the last to get maximum benefit.

10. Skinny dip

Make like a table: facing up, feet and palms flat on the ground, knees bent, hips lifted and elbows locked. Contracting your abs, bend both elbows until you’re hovering above the ground. Extend your right leg at a 45-degree angle, foot flexed. Return to starting position and repeat on the other side. Oh yes, you’ll be ready for anything after this one, including that skinny dip double dare.

View my Flipboard Magazine.


 For More Fitness Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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.

Best Regards.™

How a Muscle Actually Gets Bigger.( what you need to know).

Before learning how to make your muscles bigger, you should understand how a muscle actually gets bigger.

Let’s use your biceps—the muscle group on the front of your arms—as an example. Like all the other muscles in your body, this muscle group is comprised of tightly woven bundles of muscle fibers, which are comprised of muscle cells.

When you require your biceps to produce a force, such as lifting a couch, most of those muscle fibers in your biceps are exposed to tension, especially if your couch has a fold-out bed hidden inside. The tension from the weight of the couch stretches the fibers and causes tiny tears in them. When the cells in your muscle fibers sense this trauma, they begin to rally the muscle-building troops from your body to repair the tears.

These muscle-building troops include hormones, growth factors, and white blood cells, and working together, they not only repair the muscle fibers in your biceps, but they also increase the size of those fibers and the strength of the nerves that activate them, so that next time you lift a couch you are better able to do so. As those fibers increase in size, the biceps grow, which is precisely why you do not want to challenge a moving-van employee in an arm wrestling competition.

Believe it or not, there are better ways to make your muscles grow than by simply lifting the occasional couch. By working with certain exercises, weight, sets and repetitions, you can stimulate much more trauma (and subsequent growth) than the average furniture re-arranging activity.

÷ How to Build Muscle:

The trick to building muscle is to adequately stress the muscle, allow the muscle to recover while eating enough healthy food to feed the new muscle, and then repeat!
The best exercises for full body muscle growth are exercises that require you to use multiple joints. For example, a combination of squats, cleans, deadlifts and bench presses is very effective at helping your entire body to get bigger. I personally added nearly 20 pounds of muscle to my body by using these exercises during college, and because of that, I looked very good in t-shirts and was also very good at lifting couches.

*Quick and Dirty Tip: If you don’t want all your muscles to get bigger, but just want to focus on a single muscle group, like your butt, then you’ll need to use a strategy that bodybuilders use. When weight training, do a higher number of sets that focus on that one single body section. For example, a butt-building routine could consist of 5-10 sets of 10-15 repetitions of reverse lunges.

View my Flipboard Magazine.


 For More Fitness & Muscle Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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.

Best Regards.™

Fitness: pre-workout Snack ( everything you need to know)

Fuel your body before exercise and get the most out of your workout. Types of food and timing of meals affect energy levels during exercise. Heavy, high-fat foods can cause indigestion, sluggishness, fatigue and diarrhea during a workout. Eat too little before a workout and you might not have the energy, concentration or muscular capability to finish your routine. Eat the right foods before your workout and provide your body with the energy and resources it needs to excel during exercise.

1- Carbohydrates:

About 3 to 6 hours before a workout, eat a meal that is mostly made up of complex carbohydrates. Carbohydrates contain glucose, the body's main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide lasting energy to the body and include whole grains, brown rice, couscous, millet, quinoa and bulgur. About 1 to 2 hours before a workout, eat a snack that is high in carbohydrates (simple or complex). Examples include fruits, whole-grain pretzels, crackers and granola. Avoid eating high-fiber carbohydrates, such as lentils and broccoli, during the preworkout snack; they can cause gas and indigestion during a workout.


2- Protein and Fat:

While protein and fat are not the body's chief suppliers of energy, they do contribute to satiation, and fat provides fuel for endurance exercise, such as running and long-distance biking. Add lean sources of protein and healthy fats to the meal (3 to 6 hours before exercise). Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey and tuna. Healthy fats include canola oil, walnuts, almonds, olive oil and flaxseed oil. During the preworkout snack, add small portions of fat and protein to your carbohydrate snack. Small portions include low-fat cheese, yogurt, peanut butter and low-fat milk.

3- Water:

Preworkout hydration is as equally important as preworkout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person's hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.

4- Snack Combinations:

Low-fat combinations of carbohydrates and protein include cereal and low-fat milk, raisins and almonds, crackers and low-moisture cheese, yogurt and granola, a shake made with fruit and soy milk and apples with peanut butter.

View my Flipboard Magazine.


 For More Healthy lifestyle Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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.

Best Regards.™

Insanely Motivating Fitness Trainer 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 " Tonycarvajal_"

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.

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 Motivation Fix. PLZ Use the comment box below to contribute more ideas & Suggestions . Best Regards.

The best Weight lifting techniques to Get a sculpted physique .

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.

View my Flipboard Magazine.


 For More Fitness & exercises Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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.

Best Regards.™

How to Maintain a Healthy Weight and avoid Certain Health Problem.

.Health is the vital asset of men and even in women also, because without this you can’t do something in your ‘life’. A healthy person can enjoy well the blessings of GOD he gave out on earth. He can appreciate his personal, educational and professional visions without any issue.

In contrast, unhealthy men are dependent to someone. He is depressed of having life as people by health do. As a result, it is definitely very important to distinguish after yourself.
Actually, most men are run to ignore their health. But they require to ‘take into consideration’ that it is very important to care after their health, so that, they can accomplish a well life and also stay away from certain illnesses. Applying some health guidelines for men – can help you to maintain a healthy life. These are some lists of health guidelines among men that will guarantee their health and let them to have a great life.

1- Balanced Diet:

It is very important among men to consume a healthy balanced diet. You must gain foods with minerals, vitamins, carbohydrates, proteins and fats. Your diet must also involve with plenty amounts of water. Dairy products, fish, meat, vegetables and fruits must also be gained to a healthy living.

2- Exercise:

Other helpful tip to a healthy living is by having a healthy ‘exercise’, each day. Exercising has full health benefits and scores. It keeps you strong, controls your blow circulation and boosts your metabolism. Best examples of healthy exercise may include swimming, running, jogging and more.

3-Health Check-ups:

 It is really important among men to visit a physician regularly. You must take yourself checked every so often, so that your physician can monitor your medical condition, and give right treatments or tips for better living. Some people ignore this, but regular check-ups help you to keep healthy, and delayed some illnesses.
Last of all, it is also necessary to quit bad health habits like smoking and drinking in order to avoid nerves damages.

View my Flipboard Magazine.



For More Healthy lifestyle Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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.

Best Regards.™

How to Define and Sculpt your Chest Quickly.

A tight, developed chest projects an appearance of strength and confidence. Obtaining a well-defined chest requires following consistent weight training, aerobic and diet programs. These three components work in unison to build lean muscle and burn excess chest fat. Learning how to develop your pectoral muscles while burning excess fat prepares you for your perfect-chest journey. Always speak with your physician before beginning an exercise and diet program.


Check out this 4 amazing steps on How to Define and Sculpt your Chest Quickly :

•Step 1

Add a dumbbell chest press to your weight training routine. Get into the starting position by sitting on a flat bench with your dumbbells on your thighs, then slowly lean back into a reclining position. In the lying position, move your dumbbells to the side of your chest while keeping a 90-degree elbow angle. Lift the weights over your chest until you reach a full extension with your arms. Squeeze your chest muscles at the top of the movement. Slowly lower your weights until you reach the starting position and repeat until you achieve muscle fatigue.

•Step 2

Perform the incline barbell bench press to develop the upper portion of your pectoral muscles. Lie on an incline bench and position your hands using a shoulder-width distance. Lift the barbell off the rack and slowly lower until you reach a 90-degree elbow bend. Lift the bar until you reach full-arm extension while exhaling throughout the entire lifting movement. Continue this exercise until complete muscular failure occurs. Muscular failure refers to the inability for working muscles to continue another repetition during an exercise.

•Step 3

Perform a weekly minimum of three 30-minute aerobic training sessions to promote fat loss. Aerobic exercise provides a method for calorie burn, which translates to losing fat all over and around your chest area.

•Step 4

Pay attention to your calorie intake and quality. A diet that promotes fat loss and muscle development should consist of lean proteins like turkey, chicken or fish and slow-delivering carbohydrate sources like green vegetables and whole grains. Pay attention to your daily calorie consumption. Since 1 pound equals 3,500 calories, a daily deficit of 500 calories creates a 1-pound weekly weight loss rate. Losing weight assists in shedding excess chest fat to tighten your pecs.


•Warnings
Use a spotter when performing chest press exercises to ensure safety.

•Tips
Allow at least one recovery day between your weight training sessions.

•Things You'll Need
-Dumbbells
-Barbell.

View my Flipboard Magazine.


 For More Fitness & Working out Tips Keep Checking Nathan Fitness ™®

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.