How to To add Significant Muscle Mass in four Weeks [Part 1]

 How to Add Significant Muscle Mass in Four Weeks [ Part 1]

September 3, 2016 by Nathan Fitness ™

To add significant muscle mass in four weeks takes effort in the gym and discipline in the kitchen. In addition to training your entire body heavily using compound movements such as the squat and barbell row, you must eat protein to build muscle. You must also eat carbohydrates to both recover from and fuel your workouts, and healthy fats to support your hormones and ability to build muscle. Consult a health-care practitioner before beginning any exercise program.

÷ Training Schedule and Exercises

#Step 1

Train three times a week with a rest day between each training session. Squat first, then train your back using chinups and barbell rows. Bench pressing and overhead pressing will finish off your workout. Your entire body will be trained using three to five sets per exercise, but your repetition scheme varies from day to day. On day one, train using a weight that you have trouble completing eight repetitions per set in good form. On day two, use a weight that you have trouble completing five repetitions per set in good form. On day three use a weight that you have trouble completing 10 repetitions per set. Rest two days after this workout.

#Step 2

Squat by holding a barbell on your upper back and squatting as low as you can. Bend at the knees and hips, but do not allow your lower back to round. Push your head back to keep from leaning forward on the way up.

#Step 3

Perform chinups and pullups using whatever grip you are comfortable with. Use a full range of motion, touching your chest to the bar if possible. Never bounce out of the bottom of the exercise.

#Step 4

Perform barbell rows using a different grip than you used for chinups. Lean forward and hold the bar with your hands just wider than your chest. Pull the bar into your chest and lower it to full extension. Never use your lower back to move the weight, pull your elbows back, not your torso.

#Step 5:

Perform the bench press while lying flat on the bench. Grip the bar with your hands wider than your shoulders and lower the bar to your chest. Press the bar to full extension without bouncing it off of your chest. Remain flat on the bench during the exercise.

Stay Tuned for Part 2.

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The Best Exercises to Keep your boobs High And Mighty.

 The best Exercises to keep your boobs High & Mighty.

September 1, 2016 by Nathan's Fitness ™

If a recent study is to be believed, padded push-up bras are actually hurting our quest for gravity-defying Kate Upton breasts. Would we be crazy to attempt a little boob-boosting exercise?

"Many women ask me how they can make their breasts more perky and prevent future sagging," says certified personal trainer and Morph & Thro fitness model Lauren Pappas. "I suggest doing a series of chest, shoulders, back and core exercises 3 to 5 times a week."

Try 15-20 reps and two to three sets of the following moves:

# 1 Pectoral Flys :

Grasping two dumbbells, lie on your back on the floor or bench. Bring your arms straight to your sides. Lift dumbbells above your chest, internally rotating shoulders, with elbows pointing out to sides.

Lower dumbbells to your sides until you feel chest muscles are stretched with elbows in a slightly bent position and repeat.

#2 -Chest Press :

Lie with your back to the floor or bench, clutch dumbbells and position your hands to the sides of your chest with bent arms.

Press dumbbells up with elbows to side until your arms are extended over your chest.

Lower weighst to sides of upper chest and repeat.

#3-Push-Ups :

Lie facing the floor with your hands slightly wider than your shoulders. Keeping your core tight and your body straight, raise your body slightly off the floor by extending your arms.

Lower your body to the floor by bending arms and repeat. (You know the drill.)

#4-Dumbbell Lateral Shoulder Raise :

Grasp dumbbells in front of your thighs, keeping elbows and hips slightly bent.

Raise upper arms to your sides until elbows are shoulder height. Lower slowly and repeat.

#5-Ab Plank :

Get into a push up position on the floor, rest your weight on your forearms, bending them at 90 degrees beneath your shoulders, keeping your body tight and in a straight line. Hold it for one minute and repeat.

*Bonus Tip: The simplest way to keep your boobs high and mighty is to hold your head up high. "Improving your posture will help you achieve a more lifted look," suggests Pappas. Looks like your mom was onto something about standing up straight!

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 Fitness: 10 Favorite Dumbbell Exercises Using only Dumbbells.

August 31, 2016 by Nathan Fitness ™

A dumbbell workout can be good for someone who only has dumbbells available to them. It can also be a good change from your normal workout routine. Perhaps you simply love dumbbells! Whatever the case, this page is the the total package for your dumbbell workout needs!


Here is a list of our favorite dumbbell exercises using only dumbbells. Choose as many as you like for your workout (usually between 3-4).

Perform 2-4 sets depending on what you can handle. A repetition rage of 10-12 is perfect for gaining new muscle and conditioning them as well.




#1- Dumbbell Bench Press:

This is the fundamental chest exercise that will promote growth throughout the whole muscle. Your hands should be shoulder width apart. Control the dumbbells throughout the whole motion. They should not touch your chest.

#2-Decline Dumbbell Flyes or Bench Press:

This will help target your lower chest muscles. This exercise is recommended to those with a partner to help them.

#3-Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.



#4-Incline Dumbbell Press:

This is the best exercise to build your upper chest. It is arguably better then using a barbell. It really stresses your muscle and takes much concentration and focus. Incline the bench. Grab each dumbbell and lift like the man in the picture, this is your starting position. Press the weight up until you have full extention. Slowly lower the weight until your arms are parallel with the ground, again refer to the picture. This is a highly recommended to add to your dumbbell workout!

#5- Dumbbell Flyes:

This is a very good exercise you can super-set after dumbbell bench press. It stretches your chest muscles and stimulates very good blood flow. You should always have a slight bend in your elbow like you are hugging a tree. Take a look at the picture for an example.

#6- Incline Dumbbell Flyes:

You can super set this after you do incline dumbbell press. Another highly recommended exercise to build your upper chest.

#7- Decline Dumbbell Flyes or Bench Press:


 This will help target your lower chest muscles. A partner would be wise during these exercises to prevent injury as well as help you lift the weights initially.

#8- Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.


#9- Dumbbell Push-ups:

This is a twist on the traditional push-up exercise and it is a bit more challenging. It allows more space between your chest and the floor so you can lower your chest more then you usually would. This in turn allows for a greater stretch.



#10- Dumbbell Bicep Curl:

This is your basic exercise. Great for overall mass. Keep your elbows in and squeeze your bicep at the top. Of course, no swinging of the weights or body.

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 Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

August 29, 2016 by Nathan Fitness ™

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

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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 Weight Training Supplements [ Everything you Need to Know].

August 28, 2016 by Nathan Fitness ™

Weight training supplements can be great in aiding you in your goals. Remember food is the best thing for you when it comes to overall health and gaining muscle. Supplements should old be used to help you, they should NEVER be the staple of your diet.

Make sure before you use supplements, you learn the basics of weight training first. Also, do not just dive into them without having knowledge about them and what they do. It is best to learn about them after you have some experience under your belt and want a little help with seeing better results. It is always best to consult your doctor/physician before taking any supplements.


#1- Protein:

The king of all weight training supplements would have to be protein. It is the foundation of building new muscle. If you want to build and maintain muscle, it is essential that you fuel your body throughout the day with protein. Why you ask? Protein is made up of amino acids, which are the building blocks for your muscles and your body as a whole. You would not be able to build, retain, or repair any muscle if it was not for these amino acids.

Having the right amount of protein in your body, will result in being in a anabolic or muscle building state. This is what you want! Not consuming enough throughout the day will result in catabolic or a non muscle building state. If you consume around 30-40 grams of protein with each meal, you should be able to recover properly from your workouts. Make sure you spread your protein intake out throught the day.

÷ The best foods for a complete protein source:

°Milk
°Fish
°Meat
°Soy
°Eggs

Some foods only allow your body to utilize a certain amount of protein after consumption. This is why whey protein shakes are suggested after workouts. This does not mean you should not have a post workout meal as soon as possible. A quality 100% whey protein concentrate is absorbed rapidly and perfect for reovery right after a workout.

#2- Creatine:

Creatine over the years has became a staple in muscle building, and is a very popular when it comes to weight training supplements. It is readily available basically anywhere. It is found naturally in our body and also in foods. However, cooking foods with creatine in it, destroys majority of it. This is where a supplement would come in.

Creatine increases protein synthesis, and also helps produce energy. This is very helpful when training during hard workouts. Creatine also pulls water to your muscle giving them that "full" look. If you are trying to cut, you may want to limit your creatine intake.

It comes in many forms. You can buy it in a powder form, pill form, even a liquid form. Creatine mono-hydrate is a common type and most effective if your body responds well to it.

When it comes to taking this supplement, it is very important you stay hydrated (lots of water) since it takes water and pulls it to your muscles. Drink water throughout the day. You can take it before or after your workout, or both, depending on how your body reacts to it. Five grams a day is really all you need. Taking it before you workout, helps with energy and recovery in between sets, while taking it after helps you recover. Your body will absorb it quickly and help you gain energy.

It may be a safe idea to cycle on and off this supplement. Try taking it for a month, then take a month off. Consuming it with a carbohydrate source will also help your body absorb it better.


The main thing to remember, stay hydrated! Drink plenty of water. Do not exceed more then 10 grams a day, it is not necessary to take that much, so don't.

#3- Weight Gainer:

This weight lifting supplement is for those of you who cannot consume enough calories in a day. This would be the case if you tried and tried and tried, but your daily calorie intake from food was not adding up to what you would like it to. It would be a good option to take a weight gainer if you are trying to put on size and muscle mass.

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 A single serving of weight gainer can provide up to 1,500 calories in some cases, along with protein as well. If you are able to get the right amount of calories you want through food, there would be no point in taking this supplement. Food is always the best choice over weight training supplements. However, it can be helpful when trying to pack in the calories you need, but do not have enough free time in the day to prepare the right meals.

Weight gainers with a high calorie intake but low in fat and sugar would obviously be the best.

#4-Glutamine:

Glutamine! This is the main amino acid existing in your muscle tissue. Weight training supplements would not be complete without thsi one. When you train with heavy weights constantly, its availability could be really depleted due to the fact your muscles are often in a state of muscle repair.

Supplementing glutamine can decrease the time it takes for you to recover by aiding your body, which means you can workout sooner.

It may be beneficial to take glutamine and creatine in the same cycle. Like creatine, it gives volume to your muscles. When taken together, you may increase your growth potential, and maxamize each supplements results.

#5-Multi-Vitamin:

A good multi-vitamin may be benficial to you, but it is not completely necessary. It definitely cannot hurt, that's for sure. If you think you aren't getting the propper nutrients from the foods you are taking, or you simply want to make sure you do, throw it in rotation with your weight training supplements. Perhaps you have a very strict diet, and you are lacking in some areas of nutrients and minerals, take a vitamin!


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 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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