How To Sleep Better And Maximize Gains in Training.

How To Sleep Better & Maximize Gains in Training.

September 24, 2016 by Nathan Fitness ™

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat.

 Below see 5 tips to improve sleep and extract all its benefits:

#1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.

#2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

# 3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.


# 4 - Cut Stimulant Use After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.

#5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

>> Conclusion:

The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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The Best Way to Avoid Gaining Weight When You Can’t Work Out.

The Best Way to Avoid Gaining Weight When You Can't Work out.

September 23, 2016 by Nathan Fitness ™

It can be hard to stay motivated to eat healthy when you can’t work out because you’re injured, busy, or just can’t get on the road. But it’s not impossible.

Here’s what you can do to prevent the weight gain and the emotional toll during your time off.

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 #1-Hide the scale :

When you’re regularly working out, it’s a good idea to check in with the scale once a week, to see progress or to stop a landslide before it starts.  But during your time off, try to stay off the scale every day, since your weight can fluctuate wildly throughout the day, depending on how much you drank, the amount of sodium you’ve consumed, and how much fat, protein, or carbs you’ve had. If the number on the scale consistently upsets you, be kind and hide the darn thing. Remember, progress also comes in the form of looser-fitting jeans and healthier cholesterol levels.

#2- Don’t stop moving :

 Light activity will help alleviate stiffness and soreness. If you are able, consider cross-training activities that don’t stress your aching joints but still help you maintain the fitness you worked so hard to develop. Even walking around the block will help burn more calories than sitting on the couch. Also, take advantage of opportunities to be active throughout the day: Take the stairs instead of the elevator. Park in the farthest spot in the lot. Walk your errands in your neighborhood instead of driving them. Have a stress fracture? Get in the pool. The nonimpact activity will burn calories

#3. Treat yourself with a nonfood Reward :

Rather than rewarding yourself with food—even if it’s sugar-free, fat-free, or calorie-free—pat yourself on the back with something lasting and nonedible. Get a pedicure, buy a new outfit, meet up with friends, get a new book or some new tunes.

#4-Cutback on calories :

 If you’re not working out like you usually do, you’re burning fewer calories. That means you need to cut back on how many calories you take in. So think twice before going in for seconds. Before you have yet another snack, ask yourself, “Am I really hungry?”

#5. Don’t eat your emotions :

So often we’re eating not to soothe a growling stomach but to relieve boredom, anxiety, stress, sadness, or some other uncomfortable emotion. So find a solution that eases your discomfort without leaving you with extra pounds (and the self blame that goes along with it). Go outside, knit, weed the garden, write a letter, call a friend, listen to some beautiful music, or just leave the kitchen so food will be out of sight and out of mind. On the fridge or the pantry, keep a list of safe alternatives to eating that you can refer to whenever a snack attack takes hold.

#6.  Downsize portions and slow down :

There are ways to eat less without feeling deprived. Use smaller plates, for instance. If you always serve dinner on a dinner plate, you’re bound to fill it up and even ask for seconds. Choose a smaller plate and you won’t be able to pile on quite as many calories. And try slowing down! Research has found that when people eat slowly, they actually take in fewer calories. Try chewing each mouthful at least 10 times. By the time your mouth is finished chewing, your stomach will have registered a full feeling and your brain will have gotten the hint that it’s time to stop chowing down.

#7.  Set a calorie goal and stick to it :

 There are lots of resources available to help you determine how many calories you need each day. You can guesstimate your calorie needs by searching on the Internet (which is not always accurate), logging in to an app (which is better but not always accurate), or calculating your needs based on your Resting Metabolic Rate. Once you know your calorie “budget,” start keeping a journal and write down everything that passes your lips. Next to each food item, record the calories. Toward the end of the day, add up your calories to see how close you are to your limit. If you’re over, consider taking a walk to burn off some energy, and when dessert comes around, politely pass. If you finish the day with a calorie deficit, congratulations! You’re one step closer to losing weight.

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The Best Fitness Motivation Guy On Instagram This Week.

The Best Fitness Motivation Guy On Instagram This Week.

September 20, 2016 by Nathan Fitness ™



Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

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

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 25, 2015 at 2:45pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Apr 17, 2015 at 12:26pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 17, 2016 at 1:58pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Jan 25, 2015 at 10:50am PST

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.

A video posted by Carl 🇬🇧 (@cnlouden) on Sep 16, 2016 at 1:35pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Sep 5, 2016 at 1:17pm PDT

A video posted by Carl 🇬🇧 (@cnlouden) on Aug 3, 2016 at 12:53pm PDT

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A video posted by Carl 🇬🇧 (@cnlouden) on Mar 7, 2016 at 1:23pm PST

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A video posted by Carl 🇬🇧 (@cnlouden) on Mar 9, 2015 at 11:59am PDT

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Healthy Lifestyle: 10 Best Foods High in Vitamin D.

 Healthy Lifestyle: 10 Best Foods High in Vitamin D.

September 19, 2016 by Nathan Fitness ™





Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.


Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression.

For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.

This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)

* Note:

Being a vegetarian I personally use Vitamin D3 serum from premier research labs or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of Vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.

TOP FOODS CONTAINING VITAMIN D

#1-Mushrooms - Foods High in Vitamin D

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

#2- Mackerel:

A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.


#3-Sockeye Salmon:

Salmon - Foods High in Vitamin D
A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.


#4- Herring:

Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chock-full of the vitamin.

#5-Sardines - Foods High in Vitamin D
Sardines:

Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.


#6-Catfish:

Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.
Tuna - Foods High in Vitamin D

# 7-Tuna fish:

Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.

#8- Cod Liver Oil:

If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs - Foods High in Vitamin D

9- Eggs:

Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.

10- Sunshine:

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Stay tuned for HEALTH BENEFITS OF VITAMIN D in the Upcoming Article.

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Insanely Motivating Fitness Girls That Will Inspire You loss weight.

A photo posted by KARINA IRBY (@karinairby) on Sep 15, 2016 at 11:47pm PDT

A photo posted by KARINA IRBY (@karinairby) on Sep 15, 2016 at 9:03pm PDT

Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

September 18, 2016 by Nathan Fitness ™

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

A photo posted by KARINA IRBY (@karinairby) on Sep 7, 2016 at 12:23am PDT

A photo posted by KARINA IRBY (@karinairby) on Sep 3, 2016 at 6:42pm PDT

A photo posted by KARINA IRBY (@karinairby) on Aug 27, 2016 at 7:01pm PDT

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 " karinairby" Owner and Designer of international Swimwear label, @MOANA_BIKINI🌴

A video posted by KARINA IRBY (@karinairby) on Aug 7, 2016 at 8:07pm PDT

A photo posted by KARINA IRBY (@karinairby) on Aug 6, 2016 at 12:40am PDT

A photo posted by KARINA IRBY (@karinairby) on Jul 29, 2016 at 7:25pm PDT

A photo posted by KARINA IRBY (@karinairby) on Jul 26, 2016 at 4:14pm PDT

A photo posted by KARINA IRBY (@karinairby) on Jul 24, 2016 at 1:55am PDT

A video posted by KARINA IRBY (@karinairby) on Jul 13, 2016 at 8:31pm PDT

A video posted by KARINA IRBY (@karinairby) on Jul 5, 2016 at 4:44am PDT

A video posted by KARINA IRBY (@karinairby) on Jul 2, 2016 at 10:20pm PDT

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

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 Body Sculpting Can Help You Tone Your Body .

How Body Sculpting Can Help You Tone Your Body.

September 15, 2016 by Nathan's Fitness ™®

Body sculpting, also called weight training, resistance training or strength training, is a form of exercise which uses external weight or resistance or your own body weight to stress the muscles. The end result is newly toned or sculpted muscles. Body sculpting can help you get in shape, tone the body and lose weight. The basics of body sculpting are simple, even for beginners and it doesn't require a lot of equipment. Doing a body sculpting routine can yield many benefits for men and women--an increase in lean muscle mass, increased strength and stronger bones and joints.

Increased muscle mass increases metabolism, resulting in more calories burned in everything you do.

#1-Before Starting:

If you've never done any sort of exercise program before, you're a beginner. Be sure to get the green light from your doctor before you start. If you've been injured or had surgery, you can be considered a beginner because of loss of strength or range of motion and have to modify or simplify your workout to a beginner's level. The same goes for post-natal women. And if you've been a cardio junkie and never included body sculpting into your routine, you are a beginner as well.

#2- Equipment:

You don't need much equipment when you start body sculpting. First, you'll need a set of hand weights or resistance bands in a weight heavy enough to challenge you. If you don't have either, use cans from your kitchen cupboard or filled gallon jugs. You'll also need a mat or a carpeted area, if you're working out at home, and a mirror to watch your form. Beginners can also benefit from using an exercise ball or physio ball. Make sure you select one that is right for your height to prevent injury and incorrect form. You can also use exercise videos.

#3- Location:

You can do body sculpting at home, at the gym or outdoors by using park benches, your front steps or the curb in your driveway. Doing a body sculpting routine at a fitness center gives you access to machines designed for beginners, which can be safer than free weights--and personal trainers, if you need some tips.


#4- Exercises:

•A beginner's program targets all the major muscles of the body in either single joint (bicep curl) or multiple joint exercises (squats, push-ups). Do one or two sets of 10 to 15 repetitions (reps).

•When you do squats, sit back so your knees don't go past your toes. You can also place an exercise ball between the small of your back and a wall do wall squats while holding hand weights.

•When you do lunges or split squats, step forward with one foot and lower your body by bending both knees, forming 90-degree angles. The motion should be up and down, not back to front.

•To do a bridge, lie on your back, push up through your heels raising your hips and squeezing your butt. Be sure to engage your abs.

•To do a good push-up, place your hands under your shoulders and feet hip-width apart. Keep your shoulders away from your ears and keep your abs tight. If necessary, do the push-ups on your knees or against a wall.


•Do lateral shoulder raises by keeping a slight bend in your elbow as you lift your arms out to side. Don't hunch your shoulders.

•When you do bicep curls or tricep extensions, don't swing your arms. You're cheating if you rely solely on momentum to lift the weight, use a lighter weight if necessary.

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Fitness: Why Your Abs Are Not Growing or Showing?

Muscle: Why Your Abs Are Not Growing or Showing?

September 13, 2016 by Nathan Fitness ™

After 1000′s of crunches and seven brutally intense ab workouts per week, you’d think that it would all add up to that one coveted, magic number — 6.

It’s sad and discouraging when someone puts in a TON of effort to sculpt a rock-solid, well-defined set of six pack abs, yet the results are nowhere to be found. It can be unbelievably deflating. What’s an innocent, ab-happy person supposed to do?

One of the most redeeming things about fitness in general is that there’s typically a direct correlation between time, effort, and results. It’s a simple equation if you do cardio 45 minutes per day, 6 days per week, you will lose a lot of weight. Given that you do the right exercises, if you follow a comprehensive chest routine and increase the amount that you’re pressing over successive workouts, your chest will grow. It’s just the way exercise and training works.

I suppose that’s why you don’t see six packs endlessly populating the earth. And the truth is — it’s because most people approach ab training completely wrong and spend their time focusing on things that aren’t effective.

Getting a phenomenal set of abs requires smart training, a LEAN, clean diet, and minimal equipment…not ab workouts 7 days per week, ridiculous ab machines, or crunch, after crunch, after crunch.

#1. You Can’t See Them:

This might seem brutally obvious, but at the core (no pun intended) the most important  and fundamental  piece of ab development is being able to see them.
Bombshell.

I don’t care if you can do the ‘Plunging, Deep V, Lower Abs Workout‘ 18 times over. If your body fat % isn’t low enough no one will be able to see what you’re packing underneath. For men, body fat should be sub-10%; for women it should be sub-18% for the ab muscles to really pop.

If you want to get your body fat down to 6-pack levels, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet.

#2. You Try to Crunch Away the Fat:

Drill it into your cranium. There’s NO such thing as spot reduction.
You can’t crunch off the fat covering the lower section of your abs nothing about our physiology supports this misconception.
The only way to strip the fat from your abs is by gradually burning it off from your entire body through cardio, diet, and weight-training. Unfortunately, the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.
Stay persistent with a clean diet, resistance training, and cardio regimen and you’ll be able to maintain low body fat permanently. Abs require a lifestyle shift and a TON of discipline not a quick fix.

# 3. You Workout Your Abs Every Day:


Give your core a rest. STOP training your abs every day, or even every other day.
Like the biceps, chest, shoulders, legs, etc., the ab muscles need time to rest, recover, and rebuild in order to grow. Would you do biceps curls, bench press, or squat 7x per week to build bulging biceps, a hulking chest, or massive thighs? Never.

I recommend doing abs once every 3 days. That’s 2-3x per week. Not only will this allow your abs to actually recover and grow, but it’ll free up significant time to funnel into more intense, more transformative training (e.g. compound weight-lifting and cardio).

Most of your bandwidth in the gym should be spent divided across the major muscle groups (legs, chest, shoulders, back) and cardio; and then accessorized with targeted abs work. Don’t sacrifice that in pursuit of a six pack  not only do compound lifts like squats, deadlifts, bent-over barbell rows, clean & presses, and dumbbell swings shred major calories/body fat and stimulate muscle growth, they also work the core as hard  if not harder than direct ab exercises.

Big lifts are the sledgehammer; isolated ab exercises are the scalpel. Leverage both and reap the rewards.

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