What Is The Most Complete Workout For Building Huge Arms?

 What is The Most Complete Workout For Building Huge Arms?

Add to Flipboard Magazine. October 15, 2016 by Nathan's Fitness ™


Building size in both your biceps and triceps will give you a fully developed upper arm. The biceps brachii muscles run down the front of each of your arms and are responsible for bending, or flexing, your elbows. Your triceps brachii are located at the back of your upper arms and they straighten, or extend your elbow joints. To develop size in the biceps and triceps, your weight training workouts need to have enough volume. As your biceps and triceps heal and recover, they’ll also get bigger.

>> Step 1

Perform your biceps and triceps workouts twice per week, spreading them out throughout the week so that your arm muscles get two to three days off in between.

>>  Step 2

 Organize your workout into a superset structure, going back and forth between biceps and triceps exercises. Instead of doing all sets of a biceps exercise and then all sets of a triceps exercise, switch back and forth between them until you complete all sets of each exercise. Working out this way will allow you to get through your high-volume workout more quickly.

>> Step 3

Complete three to five sets, with eight to 20 reps in each set, for each exercise. In order for this workout volume to elicit muscular gains in your biceps and triceps, lift a weight that’s appropriately based on your strength levels. You should be able to do at least eight reps with correct technique, but no more than 20.


>> Step 4

Include standing biceps curls, incline curls and chin-ups to develop your biceps muscles and incorporate the lying triceps extension, the overhead triceps extension and bench dips to build your triceps.

>> Step 5

Perform standing biceps curls by holding a pair of dumbbells down by your sides with your palms facing ahead. Keep your elbows into your torso as you bend them to bring your dumbbells up to your shoulders, and then lower them back down.


>> Step 6

Complete incline bicep curls by holding a pair of dumbbells while you sit and recline on an incline bench with your arms hanging down by your sides and palms facing ahead. Bend your elbows to bring the dumbbells to your shoulders and then lower them back down.

>> Step 7

Incorporate chin-ups into your workout to work your biceps. Reach up and grip an overhead bar with your hands set shoulder-width apart and your palms facing you. Pull your body up until your chin is over the bar and then lower your body back down.

>> Step 8

Work your triceps with the lying triceps extension. Hold a pair of dumbbells and lie on your back on a bench. Begin with your arms extended up towards the ceiling and your palms facing each other. Bend your elbows to lower the dumbbells to either side of your face and then extend them to bring the weights back up.


>> Step 9

To perform the overhead triceps extension, stand and hold a single dumbbell with both hands over your head with your arms fully extended. Bend your elbows to lower the dumbbell behind your head and then straighten them to bring the weight back up.

>> Step 10

Finish your workout with bench dips. Sit perpendicular to the length of the bench and place your hands onto the bench on either side of your hips. Extend your legs with your heels set on the floor. Lift your hips up by supporting your body weight on your hands and then shift your hips forward so that they clear the bench. Bend your elbows to lower your hips to the floor. Once your elbows are bent to 90 degrees, extend them to lift your hips back up.

* Warnings:
*
Visit your doctor for a check-up before starting a new workout program.

*Tips:

Work out with a friend so they can motivate you and also act as a spotter during the triceps exercises that involve holding the weights over your head.

*Things You'll Need:

Weights.

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The Best Instagram Accounts That Will Actually Inspire You to Hit the Gym

 The Best Instagram Accounts That Will Actually Inspire You Hit The Gym.

Add to Flipboard Magazine. October 11, 2016 by Nathan Fitness ™

Instagram is a great repository for photos and videos of insane feats of fitness & bodybuilding.

loaded with fitness accounts but some aren't as good as others.

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jun 14, 2016 at 4:36am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Oct 5, 2016 at 5:24am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 4, 2016 at 5:07am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Aug 29, 2016 at 7:29pm PDT

 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).

Need some motivation to work on your pull-ups? ... try this account for fitness tips, body building and healthy food.

Don't forget 2 Follow .

Ready, set, start scrolling!

Today best Fitness Motivation  is " gerardo_gabriel"

A video posted by Gerardo Gabriel (@gerardo_gabriel) on Oct 10, 2016 at 10:58am PDT

A video posted by Gerardo Gabriel (@gerardo_gabriel) on Oct 3, 2016 at 5:45am PDT

A video posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 29, 2016 at 5:28am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 24, 2016 at 5:48am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 19, 2016 at 7:26pm PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 11, 2016 at 7:56pm PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Sep 10, 2016 at 4:49am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jun 22, 2016 at 4:17am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jul 27, 2016 at 9:14am PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Aug 3, 2016 at 7:22pm PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jul 25, 2016 at 7:26pm PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jul 14, 2016 at 7:30pm PDT

A photo posted by Gerardo Gabriel (@gerardo_gabriel) on Jul 1, 2016 at 4:49am PDT

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How To Easily Maintain your Weight While Losing Fat.

How to Easily Maintain Your Weight While Losing Fat.

Add to Flipboard Magazine. October 8, 2016 by  Nathan Fitness ™


Unsightly belly fat can ruin your look, especially if you're happy with the rest of your body. Clothes that otherwise fit you are tight around the waistline, creating belly bulge and muffin tops that are hard to hide. But belly fat, sometimes called visceral abdominal fat, can also be dangerous for your health, increasing your risk for diabetes and heart disease, according to the Harvard Medical School Family Health Guide. The good news is that belly fat is highly responsive to exercise when performed at the right intensity. Adding resistance training will help you maintain your weight while losing fat.

#Step 1:

Perform moderate to high-intensity cardio five to seven days per week, for 30 to 60 minutes per session. A 2008 study of middle-aged obese women, published in "Medicine and Science in Sports and Exercise," compared the effects of low-intensity and moderate-to-high-intensity aerobic exercise on abdominal visceral fat. Participants exercised five days per week for 16 weeks. The moderate-to-high-intensity group, which alternated between walking and running, realized signifiant reductions in abdominal fat, while the low-intensity group saw no significant changes, even though both groups burned the same amount of calories per session.

#Step 2:

Intersperse short bursts of all-out intensity with longer bouts of moderate intensity. Interval training can lead to visceral abdominal fat loss over a shorter period of time. A 2011 review published in the "Journal of Obesity" found that high-intensity interval exercise had significant positive effects on reducing abdominal fat. Most of the studies reviewed used a stationary cycle with subjects exercising at moderate intensity for four minutes, then sprinting all-out for 30 seconds at a higher resistance. The bouts were typically repeated four to six times for a total of approximately 20 to 30 minutes.

#Step 3

Engage in total-body resistance training on two to three non-consecutive days per week. Resistance exercise will help you maintain your weight while losing fat. In a 2012 study of young, overweight adults published in the "Journal of Sports Medicine and Physical Fitness," subjects who performed one weight training set of nine different exercises three times per week for six months increased their lean muscle mass and lowered their body fat percentage without losing weight.

#Step 4

Eat a healthy diet. There is a saying that you can't out-train a bad diet, and it holds a lot of weight. Get rid of junk food, sugary drinks and snacks, and processed foods. Eat plenty of whole fresh fruits and vegetables and lean meats. Stay hydrated by drinking plain fresh water.

*Warnings:

If you are a novice exerciser, begin slowly and gradually work your way up to higher intensity levels.
To learn to use weights safely and correctly, seek guidance from a fitness professional.

*Tips:

A convenient way to monitor your exercise intensity is to use a 10-point rating of perceived exertion, or RPE scale. The Cleveland Clinic explains that RPE ranks your level of effort on a zero-to-10 scale, with zero being no effort at all and 10 being extremely difficult. On this scale, moderate intensity would rate a three to four, while high intensity would be rated higher than five.

*Things You'll Need:
>>Supportive athletic shoes
>>Resistance training equipment.

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AMAZING WAYS TO GET EXERCISE WORKED INTO YOUR DAY.

Amazing Ways to Get Exercise Worked Into Your Day.

October 3, 2016 by Nathan Fitness ™

We all have the same complaint. We would love to exercise if we just had more time. Resolve. now to put that excuse to rest. There are ways that even the most jam packed schedule can accommodate 30 minutes of exercise. Try one of these tips to get yourself moving more often.

#1- Be the early bird:

Try an app such as the Sleep Cycle alarm. It monitors your sleep patterns and wakes you during your lightest sleep phase. That means you may be able to get up earlier without feeling too much pain. Get out of bed and use the extra minutes to get in some exercise. Even 20 minutes three times a week will yield physical and mental health benefits.

#2-Take small steps:

If you don’t have 20 or 30 minutes all at once, exercise in smaller chunks. Maybe you can get in 8 minutes in the morning, that’s great. There is actually a book called 8 Minutes in Morning: A Simple Way to Shed up to 2 pounds a week Guaranteed, by Jorge Cruise. Cruise offers good ideas for making the most of just a few minutes of exercise. Pair your morning workout with a ten minute stroll or some rope jumping after dinner.

#3-Wear a pedometer:

Counting steps is a good way to encourage yourself to move more all day. Pedometers are a very inexpensive way to keep track of how many steps you are taking and set goals to increase that number each week. Other options, such as the Fitbit track steps and a lot more. If you can’t fit one in your budget get the pedometer. The most important thing is not how fancy the gadget but how many steps you take. Your body and your blood pressure don’t care about anything else.

#4-Bike or walk to work:

Citing environmental and quality of life concerns, more people are moving closer to work. If you are one of them, take advantage of the proximity. Bike or walk a few days each week. Alternatively, you could drive to a train station and bike or walk from there.

#5-Lose your seat:

Stand up and move around at least once each hour. Use your desk for modified push-ups, do a few squats or leg lifts if you have the space and privacy or head for the stairs during your morning and afternoon breaks.

#6-Housework counts

Exercise isn’t just about aerobics class. You can actually get a really good workout, sweeping, shoveling raking, scrubbing and mopping. Try a few calf raises or bicep curls as you work.

Exercise doesn’t happen only at the gym or on the track. Any activity that gets your heart rate up counts – that includes the romantic variety. Always be on the lookout for ways to move more. You’ll be counting up regular exercise, despite your overcrowded schedule, in no time.

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How To Grow Your Lazy Muscles That don't improve & Put Them to Work to Grow.

How to Grow Your Lazy Muscles That Don't Improve & Put Them to Work to Grow.

September 28, 2016 by Nathan Fitness ™

If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.

How To Grow Your Lazy Muscles In short Time:

If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

>>Strength exercise : 4 sets of 5 reps 2 minutes of rest between sets

>>Growth exercise : 4 sets of 10 repetitions and 1 minute rest

>>Congestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders.

Your shoulder workout would be:

How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

*Monday : chest, shoulder and biceps

*Wednesday : leg and abdominal

*Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Combine three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.

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The Best New Health and Fitness Stars on Instagram.

The Best New Health & Fitness Stars on Instagram.

September 26, 2016 by Nathan Fitness ™

If you need a little push to get yourself to the gym, look no further.

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.

A photo posted by Andrew Holztrager (@aholztrager) on May 31, 2016 at 5:55pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 3, 2016 at 4:27pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Jul 11, 2016 at 6:46pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 8, 2016 at 6:53pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 19, 2016 at 7:11pm PDT

Instagram is loaded with fitnessaccounts but some aren't as good as others. ... From (healthy) food porn to impressive exercises, Instagram is a goldmine for any fitness .... Could Insects Be the New Superfood?

Their fitness account features healthy foods, inspiring ... borderline prophetic captions that just make you feelgood.

Here are The Best New Health and Fitness Stars on Instagram you should follow now is " aholztrager"

A photo posted by Andrew Holztrager (@aholztrager) on May 24, 2016 at 6:04pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 28, 2016 at 7:13pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 30, 2016 at 6:17pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 3, 2016 at 4:27pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 9, 2016 at 7:00pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 5, 2016 at 4:58pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Jun 28, 2016 at 8:07pm PDT

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