Why You Shouldn't Go to the Gym Every Day ?

How many parts of your body you should work out in a day depends on your workout goals, the kind of exercise you are doing, and even your daily schedule. Although full-body workouts can be effective, seasoned bodybuilders, including Arnold Schwarzenegger, and celebrity personal trainer Bill Phillips agree that rest between workouts is at least as important as the workouts themselves.

1- Cardio Exercise:

Many cardiovascular exercises, such as swimming and group aerobics, work all the muscles of the body. However, the muscle workout for cardio exercise isn't particularly intense. According to Oregon-based fitness coach Ben Cohn, it is alright to participate in cardiovascular full-body workouts on consecutive days, so long as you take a day or two off each week.

2- Resistance Exercise:

Resistance training builds muscle by targeting specific muscle groups for overload. Weight training is the most iconic example of this kind of workout. Unlike the impact of cardiovascular workouts, resistance exercise intensely impacts the muscles you work. Because of this factor, the number of muscles you train in a day is most important when scheduling resistance workouts.

3- Rest Periods:

How many muscles you train in a day is your choice, but how much rest you give muscle groups between training sessions is critical. According to Stuart McRoberts, author of the landmark body building guide "Brawn," you should avoid training any particular muscle group two days in a row. Muscle growth occurs as the muscles damaged during training rebuild and heal, which is a process that requires rest. You can work out all the muscles in your body -- this is, in fact, a common training technique. However, if you do so, you should take the next day off from resistance training altogether.

4- Expert Insight:

Fitness coaches and personal trainers suggest several training patterns to ensure adequate rest. In "Brawn," McRoberts recommends dividing your training into "A" and "B" days, alternating between them. On "A" days, work out half the muscles of your body, and on "B" days, work the other half. This means you hit the gym every day, but the alternating timing gives all muscles a full day of rest between workouts. Bill Phillips recommends getting three full-body resistance workouts each week, and doing light to moderate cardio on the days you don't do resistance training.

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The best Instagram Accounts to Follow for Workout Motivation.

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran.

The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it.

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.

Start following these fitness Guys for gym motivation, workout videos--and a healthy dose of shirtless selfies.

Here are one of our favorites @ codyredmond

The stunning and gorgeous Cody Redmond is an up and fitness model from the east coast of Florida. Although he grew up there, Cody was actually born in Queens, New York City.

Cody was discovered by the great Luis Rafael who worked with him in Miami and he has just joined AllAmericanGuys.com with amazing photos by Michael Anthony Downs.

Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness Guru's .(And no, we won’t hold it against you if you need to click through twice!).

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How to Fuel Your Body for your Next Workout.

Your body needs the right balance of carbohydrates, protein, fat, vitamins, minerals and fluids to fuel your fitness.

These 3 tips will help supercharge your body for your next workout on the gym or the stairs at work.

•Step 1.

Take in additional 500 calories than you normally do every day, recommends the American Council on Exercise. Building muscle requires fuel, and an additional 500 calories per day will allow you to put on a pound every week. Increase your calorie intake by adding two or more snacks to your regular meals.

•Step 2.

Consume more protein every day. According to Rutgers University Fitness, figure out how much protein you should consume by multiplying your body weight in kilograms by both 0.8 and 1.7, which will give you the minimum and maximum grams of protein you should take in every day.

•Step 3.

Eat a meal of complex carbohydrates and protein about 45 minutes before your weight-training workout so that you have the energy necessary for a quality workout. Immediately after your workouts, consume a meal consisting of a 3:2 ratio of carbohydrate to protein, which will help with your recovery.

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The Best Exercises to Get Strong, Toned Arms.

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

1- Practice doing pushups:

 Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor:

 Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.




3- Tone your upper arms by doing arm circles :

Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls:

 Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

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Eating Pizza After a Workout ( Everything you Need to Know).

Some people may consider pizza to be a junk food, but it can be beneficial as a post-workout snack or meal if you use whole wheat crust and healthy toppings. Eating the right amount of carbohydrates and proteins after a workout can speed muscle recovery and help your body refuel so that you have more energy. Eat pizza within two hours of finishing a workout to stimulate muscle synthesis and repair. Pizza is more likely to be an appropriate post-workout snack after a long, intense workout rather than a short, low-intensity session, such as walking.

1- Pizza Provides Nutrients for Recovery:

A slice of cheese pizza provides 36 grams of carbohydrates and 12 grams of protein. Iowa State University suggests that athletes who are training hard should get 100 to 200 grams of carbohydrates and at least 7 to 20 grams of protein for a post-workout meal. A three-slice portion of cheese pizza helps you meet these recommendations. Another option is to have two slices of cheese pizza, with 72 grams of carbohydrates and 24 grams of protein, and a 16-ounce glass of orange juice, with 50 grams of carbohydrates and 3 grams of protein. If you are exercising to stay in shape or lose weight, eating a calorie-controlled meal is a higher priority than eating a meal high in carbohydrates and calories. In this case, a single slice of pizza can be an occasional post-workout treat.

2- Pizza Provides Essential Nutrients:

A slice of cheese pizza has 201 milligrams of calcium, or 20 percent of the daily value for calcium. Calcium is an essential nutrient for building and maintaining strong bones. Each slice provides 2.7 milligrams of iron, or 15 percent of the daily value. Iron is necessary for preventing anemia, and some athletes, especially female athletes, are at risk for inadequate intake, according to Colorado State University. Pizza also provides vitamin A and niacin, or vitamin B-3. Alternatively, you can get these nutrients from healthier foods. For example, non-fat milk provides calcium and vitamin A, and tuna provides iron and niacin.

3- Consider Nutrition as You Eat Pizza:

Pizza is a high-fat food, with each slice of cheese pizza providing 10 grams of fat, or 15 percent of the daily value on a 2,000-calorie diet. Order pizza with less cheese or use low-fat cheese to get less fat. Skip high-fat toppings such as pepperoni, which has 12 grams of fat per ounce. To get more nutrients, order extra vegetables and consider nutritious protein sources, such as anchovies. Drink fluids after you exercise to replace losses from sweat.

4- Make Your Own Post-Workout Pizza:

Customize your own pizza to make it more nutritious. Use a whole wheat English muffin or pita instead of a refined white crust to increase the dietary fiber and antioxidant content of your post-workout pizza meal. Whole grains are also natural sources of iron and B vitamins. Pile vegetables, such as onions, tomatoes, sliced mushrooms, and red and green bell peppers for extra dietary fiber as well as essential nutrients such as potassium and vitamin C. You can get extra protein by adding grilled chicken breast.

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The Hottest bodybuilding's Motivation Names On Instagram Right Now.

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

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 some of our favorites, your picks, and a few fitness 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 .

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How To Make Your Heart Stronger & Reduce your Risk of Heart Disease.

Heart diseases and heart attacks are, unfortunately, quite a common thing nowadays. The main reason behind this is probably that people don’t know what precautions to take for a healthier and stronger heart.

A lot of people lead an unhealthy lifestyle and wouldn’t even know how to change that. This is why we have decided to present you with the guide “6 ways to make your heart stronger.”


1- Drink Five Glasses of Water a Day:

It is a proven fact that people who drink five glasses of water a day are 54 percent less likely to have a fatal heart attack than people who drink fewer glasses of water a day. Scientists explain this by saying that the water you consume throughout the day dilutes the blood, which makes it less likely to clot in your system.

2 – Proper Diet:

You should always keep in mind that a poor diet will ultimately lead you to obesity, which can often cause significant damages to both your heart and cardiovascular system. Remember that fruit, and especially vegetables, are very important if you want to keep a healthy and strong heart. Studies have shown that walnuts are substantially important for a strong heart, due to the high levels of omega-3 fatty acids they hold. These fatty acids are good for you because they decrease inflammation in the arteries around your heart.

3-  Switch from Coffee to Tea:

You should change this habit today! A research has shown that people who drink three cups of tea a day have 50 percent less of a chance to have a heart attack than people who enjoy coffee instead of tea on a daily basis. Tea supplies you with potent antioxidants, which provide a protective effect for your heart.

4- Lose 10 to 20 Pounds:

Note that if you are overweight, dropping at least 10 to 20 pounds will greatly lower your risk of having a heart attack. Much research has shown that people who are overweight have more chance of dying from a heart attack than other people.

5 – Learn to Manage Stress:

You should know that stress raises both blood pressure and your heart rate. It is a known fact that people are nowadays constantly overwhelmed by stress. They want to do everything quickly, and just don’t know how to take things one step at a time. This is exactly why you should dedicate at least an hour a day to relax.


6 – Reduce Salt in your Diet:

Be careful how much salt you consume on a daily basis, as it can raise your blood pressure and ultimately raise the risk of a heart attack. A recommended amount of salt you should consume a day is 2.3 grams, which equates to around a teaspoon of salt.

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