The Best Fitness Girls to Follow on Instagram That Will Inspire You Get Fit.

Add to Flipboard Magazine.  February 1, 2017 by NathanFitness™

A video posted by Paola Antonini (@paola_antonini) on Jan 20, 2017 at 4:36pm PST

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

A video posted by Paola Antonini (@paola_antonini) on Jan 14, 2017 at 1:37pm PST

Our Fit Girl to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is "  paola_antonini".

A photo posted by Paola Antonini (@paola_antonini) on Dec 29, 2016 at 9:58am PST

A Brazilian model who lost her leg after she was hit by a drunk driver refuses to let her disability get in the way of her modelling career.

Paola Antonini France Costa, 21, from Belo Horizonte, continues to wow on the catwalk sporting a prosthetic leg and has earned more than 600,000 followers on Instagram with her stunning shots that see her swimming, laughing and skateboarding despite her disability.

The model lost her leg in a car accident just after Christmas in 2014 as she packed her car to head off to the coast for New Year's Eve.

A video posted by Paola Antonini (@paola_antonini) on Nov 30, 2016 at 2:56pm PST

A video posted by Paola Antonini (@paola_antonini) on Nov 7, 2016 at 2:11pm PST

A video posted by Paola Antonini (@paola_antonini) on Nov 5, 2016 at 10:42am PDT

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Fitness: The Winter Bulk-up workout plan to Gain Muscle Fast.

The Winter Bulk-Up Workout Plan to Gain Muscle Fast.

Add to Flipboard Magazine. January 30, 2017 by NathanFitness™

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.

÷ Eat to Gain Muscle:

»Step 1

Eat protein from whole foods such as lean cuts of beef, oily fish, turkey, chicken, milk and eggs. You may need up to 2 grams of protein per 1 kilogram, or 2.2 pounds, of body weight per day to gain muscle, according to a 2009 study published in "The Physician and Sportsmedicine." Eat protein with every meal, and break your meals into six small meals over the course of the day.

»Step 2

Eat carbohydrates with every meal. Avoid junk foods such as sodas and snack foods, get your carbohydrates from sweet potatoes, brown rice, fruits and vegetables. Eat one serving of carbohydrates with every meal.

»Step 3

Eat healthy fats. Oily fish provides omega-3 fatty acids, which are essential for hormone production, including testosterone, the hormone most responsible for building muscle. Other healthy sources of fats include olives and olive oil, nuts, seeds and flax.

»Step 4

Consume a shake of whey protein and simple sugars immediately after your workout. Whey protein with dextrose or maltodextrin can help you recover from training. This will also help build strength and muscle, according to a 2007 study published in the "Journal of Strength and Conditioning Research."

👉Things You'll Need:

»Barbell
»Squat rack
»Adjustable bench
»Whey protein supplement
»Dextrose or maltodextrin

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Fitness: Everything You Should know About Resistance Training.

Everything You Should Know About Resistance Training.

Add to Flipboard Magazine. November 14, 2016 by NathanFitness™


A lot of guys hit the weights without knowing the first thing about resistance training. This lack of knowledge can delay results and even cause injury, so it’s important to have an idea of what you’re doing and why. Use these basic weight-lifting tips and tricks to help you get started on a weight-training routine:

»1- Choose a Goal:

Having a goal is mandatory for all beginners. Not only will it define what direction you want to go in, but it will also determine what exercises you will need to do in order to achieve your goals. Whether your goal is to bulk up significantly or blast fat, always keep it in mind to motivate and guide you.

»2- Be Positive:

With your end goal end in mind, now it’s time to get to work. Stay focused and determined by finding someone to work out with – a close friend or a personal trainer are both great choices. It also helps if you post something up on your wall that keeps track of your progress. Be proud of yourself for taking the first step toward your goal of a dream body.

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»3-Know your Limits:

  Start off with something light — even world renowned body builders had to start somewhere. Remember that fewer reps and heavier weights build muscle, while more reps and lighter weights, in turn, confer definition. Doing too much too soon can cause injury and sideline you for days, weeks or even months. Start off slow and build from there. For a structured exercise plan.

 »4- Keep Increasing the Weight:

Although you should start off light, you shouldn’t become stagnant. Getting in shape is all about increasing your repetitions and weight, so try to add at least ten pounds a month, or more, to your exercises. By continually challenging your body like this, you’ll avoid a plateau and keep seeing results. For a performance boost, you may want to consider a creatine supplement, which can provide your muscles with extra energy for more reps and power.

»5- Don’t work the same Muscle Group Two Days in a Row:

Your body needs a chance to recuperate. Working the same group of muscles twice in a row burns your muscles out and doesn’t give them the chance to repair and strengthen. In fact, this can actually weaken your muscles. If you worked on your legs today, then work another part of your body tomorrow.

6. Don’t Forget to work your Legs:

Having a huge upper body with a small lower body not only looks awkward, it is also dysfunctional. While most people are mainly concerned with having big arms and tight abs, it is crucial to include lower body workouts as part of your routine. To help you carve a solid lower body, check out “How to Build Better Glutes.”

»7- Stretch & Flex:

Stretching before and after a workout can help prime your body for exercise and may even prevent some injuries. Do a combination of static and dynamic stretching for best results. After stretching at the end of your workout, you should consider taking a post-workout supplement to help speed up recovery.

»8- Keep Proper Posture:

Working out with poor posture is almost as bad as not working out at all. Always practice proper form. Slouching and other habits that can affect your form may increase your risk of injury – not to mention post-workout soreness. Once you feel your form heading south, put the weights down.

»9- Practice Proper Nutrition:

Proper nutrition is the only way that you will be able to gain muscle and appreciate the toning that working out gives you. Workout supplements, in particular, can help you get the results you want.

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Insanely Fitness Girls to Follow on Instagram That Will Inspire You Get Fit.

Add to Flipboard Magazine. November 10, 2016 by Nathan Fitness™

A photo posted by ME in Leggings (@meinleggings) on Aug 8, 2016 at 9:22am PDT

A photo posted by ME in Leggings (@meinleggings) on Oct 4, 2016 at 11:54am PDT

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

A video posted by ME in Leggings (@meinleggings) on Nov 8, 2016 at 12:06pm PST

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

A photo posted by ME in Leggings (@meinleggings) on Nov 7, 2016 at 11:40am PST

Our Fit Girl to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm " meinleggings".

A video posted by ME in Leggings (@meinleggings) on Nov 9, 2016 at 6:32am PST

A video posted by ME in Leggings (@meinleggings) on Nov 8, 2016 at 12:06pm PST

A photo posted by ME in Leggings (@meinleggings) on Nov 4, 2016 at 10:37am PDT

A video posted by ME in Leggings (@meinleggings) on Nov 1, 2016 at 5:08am PDT

A photo posted by ME in Leggings (@meinleggings) on Oct 28, 2016 at 12:05pm PDT

A photo posted by ME in Leggings (@meinleggings) on Oct 24, 2016 at 1:11pm PDT

A video posted by ME in Leggings (@meinleggings) on Oct 24, 2016 at 9:27am PDT

A video posted by ME in Leggings (@meinleggings) on Oct 11, 2016 at 11:44am PDT

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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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      For More Fitness & Health best Tips Fix Keep Checking Nathan's Fitness ™

Let us know What You Guys Think of this New Post in the comments section and stay tuned for more latest Updates.

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

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