Fitness & Bodybuilding: 40 Minute at Home Full-Body Workout .

40 Minute At Home Full- Body Workout.

Add to Flipboard Magazine. November 7, 2016 by Nathan Fitness™

You might only have 40 minutes to train and you may not even have access to a gym, but that doesn't mean you can skip your workout. It is surprisingly easy for a guy to get an effective fitness-boosting, calorie-burning, muscle-building workout at home in just 40 minutes. All you need is a set of training clothes, a few pieces of basic equipment and the motivation to get yourself off the couch and into the zone.

» First 10 -- "Getting Warm"

You probably don't have the luxury of a treadmill or a stationary bike at home, so you'll need to be creative with your warm-up. First do five to 10 minutes of light cardio. Then do strength coach Joe DeFranco's recommended brief warm-up known as the "Simple Six." Start by using a foam roller -- a dense foam cylinder -- on your upper back and around your shoulders to loosen them up. After this, stretch out your shoulders, pecs and lats and perform shoulder dislocations by holding a resistance band with your arms straight and bringing the band over your head, taking it as far as you can comfortably get it. You may also wish to perform a few bodyweight squats and lunges to warm up your legs.

»Next 10 to 20 -- "Lower Body"

The legs are the largest muscles in your body and an area many guys neglect, so train them first. Hit them with a set of split squats, where you stand with your back foot resting on the couch or a chair, then squat down, keeping your weight on your front foot and torso upright. As you don't have a leg curl machine at home, perform gym ball leg curls to work your hamstrings instead. Lie on your back with your heels on a gym ball, push your hips up toward the ceiling, then bring your feet in toward your butt. After this, go straight into regular bodyweight squats. Perform 15 reps on each and repeat for as many times as you can in 10 minutes.

» 30 to 40 -- Core and Finish:

To work your core, set a timer for five minutes and hold a plank position with your forearms and feet on the floor, core muscles held tight and torso and lower back flat. Have a second stop watch at hand to time how long you can plank for. Rest whenever you need to, but aim to spend as much of the five minutes in the plank position as you can. As you get fitter and stronger, you should find yourself being able to plank more and rest less. Spend the final five minutes stretching all your major muscle groups -- quads, calves, hamstrings, glutes, pecs, lats and shoulders.

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The Best New Health and Fitness Stars on Instagram Right Now.

💪 The Best New Health & Fitness Stars on Instagram Right Now" Dominicolai". 💪

November 3, 2016 by Nathan Fitness™

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

A photo posted by Dominick Nicolai (@dominicolai) on Oct 16, 2016 at 4:41pm PDT

A photo posted by Dominick Nicolai (@dominicolai) on Oct 17, 2016 at 6:53pm PDT

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 video posted by Dominick Nicolai (@dominicolai) on Oct 27, 2016 at 4:33pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Oct 31, 2016 at 2:28pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Oct 24, 2016 at 5:04pm 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 " dominicolai".

A photo posted by Dominick Nicolai (@dominicolai) on Aug 27, 2016 at 12:56pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Sep 1, 2016 at 7:15pm PDT

A photo posted by Dominick Nicolai (@dominicolai) on Sep 7, 2016 at 6:47pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Sep 15, 2016 at 8:01am PDT

A photo posted by Dominick Nicolai (@dominicolai) on Oct 12, 2016 at 9:04pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Oct 14, 2016 at 4:48pm PDT

A video posted by Dominick Nicolai (@dominicolai) on Sep 30, 2016 at 5:58pm PDT

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Top 5 ab Exercises For Women (If You Don't Have Equipment).

For a flat and toned tummy, you need to work out all you muscles in the ab region and not just focus on one exercise or one muscle specifically.

Top 5 Exercises For Women.

Add to Flipboard Magazine. October 30, 2016 by Nathan's Fitness™

Here are our top 5 ab exercises (if you do not have equipment they can still be done without):

1»Dumbbell Push-Up Row: place yourself in a sit up position holding dumbbell handles that are on the ground shoulder width apart, lower yourself to the floor and raise up again, lift one arm to your chest with the dumbbell and repeat with the other arm

2»Opposite Arm and Leg Raise: on all fours, raise your left arm to shoulder height and right leg to hip height, hold and repear with the opposite arm and leg (for higher difficulty on returning to the start position try touching your knee with your elbow)

3»Planking Frog Tuck: start in a push-up position, bring your right foot forward next to your right hand or as close as possible keeping your body straight and not dipping the whole time, repeat with the other side

4» Twsiting Squat Thrust: standing with feet shoulder widtth apart and arms extended in front, bend your knees at 90 degrees angle and twist your upper body the left and return, repeat but twisting to the right

4»Single-Leg Stretch: lying on your back with your knees bent, inhale bringing your chin towards your chest, bring your left knee towards our chest holding your ankle with your left hand and your knee with your right, raise your opposite leg to a 45 degrees angle, repeat with opposite leg

÷ The Best Ab Workout for Women:

No matter if you are looking for a perfectly toned tummy for summer, for yourself or to boost your performance, this is the workout for you! Give it a try and add other abdominal exercises if you wish, add these into a cardio workout, or simply try fitting them in when you have 5 minutes spare at the office:

•Plank – 2 sets of 10 reps, 20 second rest
Twisting Squat Thrust – 3 sets of 12 reps, 10 second rest

•Dumbbell Push-Up Row – 2 sets of 12 reps, 15 second rest

•Cobra Position – 2 sets of 8 reps, 10 second rest
Single-Leg Stretch – 3 sets of 12 reps, 20 second rest.

Feel free to modify what you want to change, to make things tougher, use weights of a Swiss Ball, if you are straining with the suggested requirements then lower the repetition count.

For a speedy workout, have a look at our 10 minute ab workout you can fit in as many times a day as you want!

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The Merits of Taking Creatine [ Everything You Need To Know].

Add to Flipboard Magazine. October 27, 2016 by Nathan's Fitness ™

Pure, unflavoured Creatine Monohydrate has been a staple supplement in my stack for many years and can not only help recreational lifters in the gym but also a range of athletes in a variety of different spots.

During short-term, intense activities (such as Sprinting, Weight Lifting, Rugby or Gridiron) a large amount of power needs to be produced by the muscles in order to generate enough force capable of propelling one’s body down the track or field as fast as possible or alternatively lift as much weight as possible. This creates a high demand for ATP (adenosine triphosphate)

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 When we engage in exercise that requires fast, explosive movement we are using our Creatine Phosphate energy system. It is the body’s predominant energy system used for anaerobic activity lasting up to around 10 seconds. However, there is a limited amount of stored Creatine Phosphate and ATP in skeletal muscles so fatigue occurs quite rapidly. For example, when you watch the 200m in the days to come you will notice that some athletes will appear to hit a second gear and accelerate past the rest of the field when in fact the reality is that they are simply capable of maintaining top speed in their Creatine Phosphate energy system for a longer period of time than their competitors.
.

» How can this help you in the gym?

By supplementing with Creatine you can increase your Creatine Phosphate stores thus providing you with more energy to perform explosive movements for longer periods of time. In simple terms, by supplementing with Creatine you will be able to push out a few more additional reps on those heavy sets of Bench Press. Increasing your strength will inevitably lead to increases in muscle hypertrophy.

So much win! 🏻Whilst studies are inconclusive as to when the most optimal time is to take Creatine Monohydrate I personally take 5g (teaspoon) before I train and ensure that I am well hydrated throughout the day by drinking plenty of water. Creatine is safe to stack with any other supplement but always remember that supplements are the icing on the cake... Prioritise your diet first and then look to supplements for that extra edge.


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6 Reasons why Diets Fail and what You Can Do About Them.

 6 Reasons Why Diets Fail & What You Can Do About Them.

Add to Flipboard Magazine. October 23, 2016 by Nathan's Fitness ™



When we first start a diet, it’s easy to picture ourselves well on our way to weight-loss success. The reality is that the path to men’s weight-loss success is going to take some hard work. Healthy eating habits and a consistent fitness program are crucial for weight-loss success and long-term health. We’re here to help you along the way to make sure you avoid diet failure. Here are the nine big reasons why diets fail and what you can do about them.

÷  Why Diets Fail:

>> Reason 1: "You’re too impatient "

A lack of patience is a big reason why diets fail. We men like to see results immediately. Just because you turned your diet inside out doesn’t mean you’re suddenly going to become a magazine cover model in a few days. Realistically, you can expect to lose anywhere from 1-2 pounds a week — that’s considered the norm for healthy weight loss. While fad diets may help you lose more faster, you’ll gain the weight back just as fast. The key is to set realistic goals.

>> Reason 2:  "You don’t let yourself make mistakes "

Another big reason why diets fail is that once we make a mistake, we let it that one mistake loom over us and affect the rest of our day. OK, so you gave into your pizza craving and scarfed down half a pie. That’s no excuse to let yourself eat junk food the rest of the day, too — all hope is not lost. Hit the gym, eat smaller portions and move on. The occasional lapse won’t lead to diet failure and affect your weight-loss success. It’s when you let that one mistake spiral into a series of bad decisions that you should start worrying.

Reason #3: You do too much too soon:

 A lot of guys revamp their entire diet the first day they decide to start eating healthier. This is one of the biggest reasons why diets fail. Changing your entire diet on Day 1 is unrealistic because let’s be honest: Your bad eating habits aren’t going to change overnight. You’re better off making gradual changes. Start with one tweak, such as taking a men’s thermogenic formula or replacing a meal with a whey protein shake. Then work your way up from there. The next week, you can cut out soda and replace it with water or start taking a men’s multivamin, too. Even the tiniest of tweaks can result in big weight-loss success over the long term.

>> Reason 4: "You’re not informed enough "

We’re notorious for jumping into projects without reading the instructions or planning accordingly. The same holds true for weight loss. When it comes to something like weight-loss success, you want to make sure you have the best information available to help you reach your men’s weight-loss goals.


>> Reason 5: "You give into peer pressure"

 It’s easy to eat healthy in the comfort of your own home. After all, you have complete control over the foods in the fridge. But when that happy hour invitation or dinner party invitation comes your way, it can throw a wrench into your diet efforts. Whether you’re out having a beer with coworkers or dining out with some friends, you still have the choice to eat something healthy. You can always order a salad or a light beer, for example, so that you can indulge a little without completely derailing your diet. You could also have a whey protein shake beforehand so that you aren’t so hungry. Just be aware of all the food and drink options available and use your common sense — you’ll be fine. For help on dining out on a diet.

>> Reason 6: "You revert to your old habits"

Once you reach your goal weight, you have a little more leeway in terms of what you can eat, but that doesn’t give you full reign to eat whatever you want. If you made the commitment to start eating healthier, it’s important to keep in mind that this is a long-term commitment. Many guys lose weight, only to gain it back in a few years — you don’t want that to happen. Make your healthy eating tweaks a habit and you’ll truly achieve weight-loss success.

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