How to Reduce Belly Fat Naturally For Women.

August 26, 2016 by Nathan Fitness ™

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.

#Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

#Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

#Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

#Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

#Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

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THE BEST EXERCISES THAT IMPROVE YOUR BLOOD CIRCULATION

The best Exercises That Improve Your Blood Circulation.

August 25, 2016 by Nathan Fitness ™

Circulation, or the flow of blood throughout our bodies, is important for good health. Normal circulation promotes all of our biological systems by delivering oxygen throughout the body and helping to eliminate waste. When circulation is inadequate, or the blood does not flow vigorously, symptoms can include tired or heavy legs, cold fingers and toes as well as low energy and even dull skin. An easy way to boost circulation is with exercise. When you get your heart pumping you will find that you just have a bit more pep in your step. Try these three exercises to get started.

#1- Start walking:

You don’t have to be an iron man triathlete to get blood pumping through your body. In fact, any exercise that gets your heart rate up is going to improve circulation. That includes walking. Just 20 to 30 minutes of brisk walking most days of the week has been shown to improve circulation, even among people with peripheral artery disease (a narrowing of the arteries that reduces circulation, particularly in the legs). In time, walking can also strengthen your heart and improve overall cardiovascular health. A healthy cardiovascular system is important for proper circulation.

#2-Find your Om:

Yoga and deep breathing exercises are great ways to boost circulation. Deep diaphragmatic breathing pushes blood flow toward the chest and into the heart. Pair deep breathing with these two poses to relax the body and boost circulation.

#3-Legs up the wall:

This pose is especially important because it promotes blood flow from the lower extremities. Poor circulation often means areas furthest from the heart get very little action in terms of blood flow. This pose can help. Lie on the floor and roll to your side with your bottom close to the wall. As you twist to your back extend your legs along the wall and rest your heels and the backs of your legs along the wall with your bottom as close to the wall as is comfortable (feel free to adjust as need by bringing your legs down in a diamond shape or scooting your bottom away from the base of the wall a bit). Hold from 5 to 15 minutes.

#4-Downward facing dog:

stretching yoga postureYou will essentially be moving your body to form an inverted letter V shape. Down dog boosts full body circulation and is also good for reducing back pain, anxiety and tension. Your feet should be about hip width apart and hands shoulder width apart. Bend forward and place palms flat on the floor in front of you. If your hamstrings are tight, it is okay to bend your knees. You may even need to shift your weight to the balls of your feet. Keep your spine straight and allow your head and neck to extend comfortably. Hold for 10 seconds to start.

#5-Lift to lift circulation:

Weight training helps you build muscle and boost blood flow. That’s because improved cardiovascular health means more efficient circulation. Incorporate slow lifts in your training regimen two or three times each week to increase blood flow to your limbs. You also get the benefit of lower blood pressure a marker of good heart health.

The best way to boost circulation is to get moving. Everything that gets your heart rate pumping, including swimming, biking, hiking and dancing is a good bet. Healthy circulation means more energy, better heart health, a glowing complexion and even a zestier sex life. All of these are good reasons to get started today.

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

August 23, 2016 by Nathan Fitness ™

Looking for what to do at the gym? Or maybe just a little motivation? Instagram can offer endless fitspiration.

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 .

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

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The Best Methods to Train The Biceps.( what you need to know)

The Best Methods To Train The Biceps.

August 22, 2016 by Nathan Fitness ™

There are numerous articles showing the best methods to train the biceps, the best training divisions, how to increase your bench press and hundreds of other issues involving muscle hypertrophy, but a technique that, in fact, help in all of these items is always forgotten.


We are talking about the technique of de-loading. A load-reduction is a planned volume or intensity (usually a week or just one training cycle) in order to allow the body to dissipate the accumulated fatigue, helping to complete recovery of the body while preparing to generate further gains in the normal return from training. We can not forget that training not only damage the muscles, but also the joints, ligaments, connective tissue and especially the central nervous system.

Why you should do a load-

•To allow the body can repair any ligaments, joints and other tissues that support the muscles.

•To allow you to have a mental break to rest the intensity of heavy training.

•To reduce the risk of overtraining.

•To prepare the body for higher gains after the body is fully recovered.

Anyone who trains the advanced way, you know you train hard without any break and long, is not the best of ideas. You just can not keep the maximum intensity of training forever. Generally those who insist, just having some injury or stoppage in earnings (does not evolve in charges).

If you perform the de-load from time to time, you will notice that the long and short term, the gains will outweigh the risk of injury will be lower and you will always be with the same hunger for training.

#When to de-load:

Unfortunately this issue is individual, because depend on their training experience, intensity level, age, individual recovery ability, the training you are doing and various other factors. People who train a little time just can not train with heavy load or intensity, so not so much destroy the ability to recover as people who train hard for a long time. To find out if you need to perform a phase of de-loading watch for signs described below and start note of how often they appear to know how to program phases of-load even before the bad symptoms appear.


#Signs that a-load is welcome:

•You feel tired for much of the day, having trained or not.
•Loss of desire to train.
•Lack of progress in training and loads of exercises.
•Pain in the ligaments and joints without plausible explanation.
•Have you been training heavy and without rest for several months.
Is feeling the other common •symptoms of overtraining.

How to perform the de-load:

As previously mentioned, the load-reduction is a planned volume or intensity of the workout that usually lasts one week (or training cycle). How will you do this is up to you. The most important is to halve all your efforts made in training for a week. An example of how to train during the week of-load:

•Make your normal workout, but reduce the weight by half of what you usually do in every workout.

•Use the same weights as always, but cut in half the training volume.

•Enjoy this week to give attention to muscles you usually "ignores"

•Enjoy who is training with less to rethink and improve their implementation of all exercises

•Remember that there is no more important issue than the other, the most important is you train and still come out of the academy "whole" reducing the effort in half. The purpose is to rest and recuperate in an active way, without taking a whole week without training and completely lose touch with the weights.

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 How To Target and Trigger Muscle Growth in Your Back.

 August 21, 2016 by Nathan Fitness ™®

If there’s one exercise every man should perform, it’s the bench press. The bench press is one of the most effective moves to target your upper body muscles. To help you lift heavier weights and improve your bench press, we’ve put together this list of eight fitness tips for men:

#1. Use Visualization:

Visualization has been used successfully for everything from personal achievement to business success. Because the technique can be applied to virtually any activity, bench pressing is no different. Prior to performing a max attempt, picture yourself doing just that. Really see yourself benching the weight, such that you imagine how it feels, as well. Go through the motion in your head from every movement. Think of yourself in the gym and imagine what it feels like, from sounds to how others look.

#2. Take a men’s tri-creatine Supplement:

 Research shows that creatine supplementation can help you significantly increase muscle size and strength. Taking creatine helps increase your muscle’s energy stores for longer, harder workouts, which in turn can help improve your bench press and speed up workout results. MenScience takes things a step further by using a proprietary tri-creatine matrix in our Creatine Workout Results Booster. This mix of three high-quality creatine maximizes muscle strength and size gains.

#3. Take adequate breaks:

In between heavy sets, take breaks. Every successful power lifter knows how important this is. If you don’t give your muscles time to recover between sets, you’ll increase your risk of injury and fatigue a lot faster. Don’t finish one set and power into another one unless you want diminishing returns. Aim for 30-60 seconds of rest between sets for best results.


#4. Make sure you’re hydrated:

You need to be hydrated if you want to perform at your best. Before lifting, consume a pre-workout supplement for men with nitric oxide activators. This type of men’s workout supplement will not only keep you hydrated, but also improve your energy, focus and alertness for an overall better workout.

#5. Don’t neglect surrounding muscles:

The bench press is typically associated with chest and arm muscles, but other muscle groups play a big role in this exercise as well, especially your back (lats) muscles. Following a fitness program that includes regular back exercises and other upper body exercises will help you build strength and improve your bench press. For a structured fitness plan.

#6.Vary your exercises and intensity:

 You should target your chest muscles from all angles so experiment with different positions like incline and decline bench presses. This will help you develop a well-rounded chest and prevent any muscle imbalances. You should also experiment with reps and weight; for one set, you may want to

#7. Optimize your recovery:

 After a workout, your body’s nutrient supply is depleted. To replenish glycogen and other necessary nutrients, you need a post-workout supplement for men. A post-workout supplement with carbs, protein and amino acids can help muscles recover faster and reduce muscle soreness. As a result, you’ll be more than ready for your next workout.

#8. Refrain from overtraining:

There is absolutely no need to bench press every day. Your body has other muscles besides your chest that need working out. Your body also needs adequate rest to repair and improve itself, something it can’t do if you’re hitting the weights every day. Space out your workouts by at least 24 hours and take a day off each week – you deserve it.

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  Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

August 20,2016 by Nathan Fitness ™

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

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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How to Avoid Bigger Health Problems in the Future.

Every day, our body experiences little aches and niggles, and we tend to ignore many of them in an effort to fulfill daily responsibilities such as work and family.

However, the symptoms of many serious diseases start off as minor twinges, and sometimes it is important that we take a step back from our daily routine, analyze how long we have been suffering from an ailment, and decide whether to consult a doctor or not.  Many people put off going to see a doctor because they consider it highly inconvenient. Nevertheless, it is always a good idea to get checked out in order to avoid bigger problems in the future.

÷ Here is a look at Top 5 Seriously health signs you should not ignore Anymore.


#1- Sharp Pain in the Side:

If you have exerted your body after a long period of relative inactivity, there is a good chance that you will get muscle aches. However, if you have an intense pain in your right side, coupled with nausea and fever, you could have appendicitis. An ovarian cyst is also a possibility. In both cases, you will have to undergo immediate surgery. If the appendix is not removed, it could burst and infect other organs. A cyst could block the flow of blood to the ovary, and the doctor will have no option but to remove the entire organ.

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#2- Persistent Coughing:

Coughing is a natural process which clears the respiratory tract of foreign particles and normal secretions. Everyone is susceptible to coughs from time to time, especially when exposed to air pollution, pollen, etc. However, if you have been coughing for over two weeks, and you haven’t been influenced by common causes like smoking, it could be a symptom of a greater problem including bronchitis, pneumonia, and in rare cases, lung cancer.

#3- Throbbing Tooth:

If you have a constant throbbing in your tooth, and get a sharp twinge of pain every time you eat something hot or cold, it could be because your tooth is rotting or has cracked, and consequently the nerve has become damaged. Unless it is patched up quickly, you might need to have the affected tooth extracted. The bacteria in the tooth could even get into your bloodstream and affect other parts of your body.

#4-Always Feeling Full:

erent people are built differently, and every person has a different appetite when it comes to food. Some people feel full after eating very little, while others require second or third helpings. However, if you are constantly feeling full, even after not having much to eat, it could be a major problem.  Feeling satiated, coupled with weight loss or gain, fever, nausea, etc. could be a symptom of irritable bowel syndrome (IBS) or gastro-esophageal reflux disease. In extremely rare cases, it could even signal pancreatic cancer.

#5 -Severe Headache:

If you are experiencing extreme headaches, it is probably a migraine. However, if it is not accompanied with other migraine-related symptoms, such as visual aura, extremely painful headaches could be a symptom of a brain aneurysm. These arterial clots are more common than one might think, and don’t make themselves known until the situation becomes serious. Smokers and people with a family history of aneurysms are more likely to get one than others. A brain aneurysm is extremely dangerous and emergency surgery is required to repair the damaged blood vessel.

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