How to Get a Flat Belly in 30 Days.

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

1- Don’t try to isolate the stomach muscles. Belly fat, like other bod:


2- Don't Starve Yourself:

Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories.

3- Focus on More than Diet and Exercise:

Even though these are essential parts of the equation, sleep and stress play crucial roles in reducing belly fat. Little sleep and high stress, tell your body to produce cortisol hormone, which tells your body to store fat in your mid-section.

4- Refuse to base your Actions on a cleanse or Liquid Diet :

 Cleanses are usually only effective for weight loss when combined with a healthy diet, while liquid diets do not give you the nutrients you need for lasting weight loss. Choose to change your eating habits to fresh produce, lean protein and whole grains instead.


5- Don’t Expect Even Weight Loss.

You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward.



6- Remember that not all fat is the same:

Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.

How Do U Know if Your Personal Trainer is the Right One .

Choosing the right personal trainer for you one of the most personal choices you’ll ever make for yourself. Each trainer offers a different approach, which is in line with their qualifications, experience and expertise. Do you want someone who specializes in women’s fitness, or one that will help you achieve a Sylvester Stallone physique? Here’s a breakdown of what to search for, so that you get a bang for your buck!

1- Your Goals are in Line With Theirs

Be picky about the trainer you choose, as it’s one of the most important decisions you’ll make. You can weed through the vast selection you have of trainers available to you by knowing what your goals are. Do you want to lose inches off of your mid-section, or learn to properly train for your first IronMan? Do you prefer a ‘tough love’ approach to exercising, or a gentle trainer that will motivate you through words of encouragement along the way? Begin your search for the perfect trainer by knowing your goals, and committing to finding one that supports them—no matter how long it takes.

2- Personality Plays a Role:

No matter how badly you want a washboard stomach, or lean, toned legs, personality plays an important role in a successful trainer/client relationship. After all, presentation is everything—and if your trainer’s aggressive communication style conflicts with your passive one, how motivated will you really be to tone and tighten? Personal trainers don’t come in a ‘one size fits all’, so take your time discussing your goals, past experience with exercise and aspirations with not one—but several trainers—before deciding on the best one for you. Understanding where they are coming from can give you that once in a lifetime opportunity to earn that body you’re paying for!

3- They Have the Experience You Need to Succeed:

How many trainers are under consideration? Once you have come up with a ‘top 3’ list of trainers that understand what you want to achieve, ask yourself another important question: “How will they help me achieve it?”Every trainer offers a different approach to fitness and often, their ‘approach’ is based off of their qualifications and experience. Research each trainer’s background as you would a potential doctor, therapist or a school you’re considering attending. What qualifications do they have? What training did they undergo? What’s their specialty?  When you understand where a trainer is coming from, you can be confident that you’re choosing the right one.

Fitness: The Truth About Supplements you should know.

First and foremost, there is no such thing as a magic supplement that will get you big. If any personal trainer or sales person at GNC tells you otherwise, they are full of shit. I am sure you have friends that swear by certain supplements, but it is mostly mental.

The funny thing with supplements is that if you believe it will work, then you will see better results. You can trick your body into thinking that this pill is going make you train harder, but in fact the reason why you are training harder is because you are more motivated to. As I mentioned before, the supplement industry is a billion dollar industry that has one goal in mind and that is TO MAKE MONEY. The competition between companies is a matter of who markets their product better and who can make the most ridiculous claims like, “INCREASE YOUR STRENGTH BY 865%” or “GAIN 10 LBS OF MUSCLE IN 10 DAYS”. Not only are these claims outrageous but they are false. If you refer back to my previous article, you know that gaining 10 lbs of muscle in 10 days is complete B.S. In addition to these ridiculous claims, these companies give the most outrageous names to their products.

The number of supplement companies that are actually legitimate are far and few between. Check out this list to see all the supplement companies banned by the NFL. This list does not mean that these companies are “bad” but it means that some of their products may contain banned substances by the NFL.



In fact, Biotest, one of the companies on this list, is a company that manufactures quality products that I often recommend to my athletes. Unfortunately because one of their products contains a banned substance they are included on the list. This brings me to my next point: Why spend money on supplements that could potentially be detrimental to your long term health?

Instead of spending $100 on useless and harmful supplements, focus on your TRAINING andNUTRITION. Remember that supplements are meant to complement your training and nutrition. When used properly they can in fact enhance your training and progress. However, if you are not following my 8 rules of nutrition, YOU SHOULD NOT EVEN BOTHER USING SUPPLEMENTS. If your diet is shit, your results will be shit, regardless of what type of supplements you are taking. You are what you eat! Lastly, nothing can replace HARD WORK. In order to get big you need to train your balls off.

Fitness: Should You Work Out When You Are Sick?

Whether your usual exercise routine consists of a downward facing dog or squatting until you just can’t squat any more, being sick sucks. Are you a faithful exerciser who just won’t let your body sit it out—even when plagued with the flu or bronchial tightness? Do you wonder when you should give your body some rest and relaxation, and when you should just ‘push through’ your workout?  Here’s how to tell when ‘enough is enough’, and when it’s ok to continue to exercise when sick.

•Listen to What Your Body is Telling You

Your body is the vehicle in which you go through this life. As such, it’s always telling you the state of your health, should you choose to listen to them. Do you experience asthmatic bronchitis every December? Do you have a high fever? Do you have the common cold? Listen to your body when contemplating if you’re well enough to get a short cardio session in, or whether you should work those abs in the weight room.

As a rule of thumb, consider mild symptoms above the neck—cough, runny nose, or sneezing spells—as a ‘go ahead’ to work out (as long as you have the energy for it). If you experience symptoms such as tightness of the chest, or a high fever, stay home and rest.

•How Does Your Body Respond to Exercise?

With any sickness, it’s important to pay attention to how your body responds to exercise. Take it easy when you’re not quite feeling ‘yourself’, and turn down the level of intensity in which you work out. For example, if you’re walking on the treadmill for a thirty minute stretch, notice any unusual symptoms that develop such as feeling light headed, or fatigue. If you feel ok, then proceed with a form of light exercise. If you feel dizzy or weak, put your workout to a halt until a day or two has passed and you’ve given your body sufficient rest and nourishment.

When you’re not feeling great, pushing through your normal workout can do more harm than good. Commit to being vigilant to your symptoms and signs your body is sending you, and stop (and later, start again) when you’re in good health. When you work out in perfect health, you are able to achieve a toned, fit body in record breaking time!

Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE .

No time to get to the gym? No problem. You can use your own weight to build muscle.

Here's How:


1- Bodyweight Exercise 1: Push Ups:

How To:

Primary Muscle(s): Chest, Triceps

(1) Extend your legs and get into push up position. Your hands should be slightly wider than shoulder-width. Keep your hips up so your body is in a straight line.

(2) Lower down until your chest hits the floor. Press through the floor and powerfully explode up. Keep your elbows tucked in throughout.

If regular push ups are too difficult, start with your knees on the floor.



2- Bodyweight Exercise 2: Spiderman Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques, Lower Abs

(1) Move into push up position.

(2) Lower your body, and as you descend, pull your right knee in towards your elbows. Repeat and continue to alternate sides.

3- Bodyweight Exercise 3: Twisting Push Ups:

How To:

Primary Muscle(s): Chest, Triceps, Obliques

(1) Move into push up position.

(2) Lower down, and as you press up, twist your body and extend your left hand up into the air. Your body should be supported by your right hand, so that you form a “T” shape.

(3) Lower back down and repeat for the opposite side.

4- Bodyweight Exercise 4: Incline & Decline Push Ups


How To:

Primary Muscle(s): Lower/Upper Chest, Triceps

(A) Incline Push Ups — do a push up, but place your hands on an elevated surface (e.g. a bench or box). These targets the LOWER chest.(B) Decline Push Ups — do a push up, but place your feet on an elevated surface. Your hands should be on the floor. These targets the UPPER chest.



5- Bodyweight Exercise 5: Diamond Push Ups

How To:

Primary Muscle(s): Triceps, Chest

(1) Do a push up, but form a diamond shape with your fingers. They should be touching. The narrow grip emphasizes thetriceps. Keep your arms tucked in throughout the movement.



6-Bodyweight Exercise 6: Dive Bomber Push Ups

How To:

Primary Muscle(s): Chest, Triceps, Core

(1) Start in a downward dog position with your butt in the air and arms locked in front of you.

(2) Dive down, drop your hips and triceps, and push up into a cobra position — it should feel like you’re trying to maneuver under a bar.

(3) Drop your triceps, slide back, and push your body back up into downward dog.


7- Bodyweight Exercise 7: Pull Ups & Chin Ups

How To:

Primary Muscle(s): Back, Lats, Biceps

(A) Pull Ups — hang from a bar with your hands wider than shoulder width. Use anoverhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

(B) Chin Ups — hang from a bar, but flip your hands to an underhand grip. Pull the top of your chest up to the bar, squeeze for 1 second, and lower down to a full extension.

8 Common Erectile Dysfunction Causes you Probably didn't know.

Erectile dysfunction can be embarrassing to think about, but the more you know, the better you can prevent it from happening and dealing with it when it does.

 According to The Merck Manual, an estimated 50 percent of men age 40 to 70 experience some erectile dysfunction (ED). Understanding the most common potential causes can help a man identify why he may be experiencing the condition.

1- Depression

The brain is an often-overlooked erogenous zone. Sexual excitement starts in your head and works its way down. Depression can dampen your desire and can lead to erectile dysfunction. Ironically, many of the drugs used to treat depression can also suppress your sex drive and make it harder to get an erection, and they can cause a delay in your orgasm.



2- Alcohol

You might consider having a few drinks to get in the mood, but overindulging could make it harder for you to finish the act. Heavy alcohol use can interfere with erections, but the effects are usually temporary. The good news is that moderate drinking -- one or two drinks a day -- might have health benefits like reducing heart disease risks. And those risks are similar to erectile dysfunction risks.

3- Medications

The contents of your medicine cabinet could affect your performance in the bedroom. A long list of common drugs can cause ED, including certain blood pressure drugs, pain medications, and antidepressants. But do not stop taking any medicines without talking to your doctor first. Street drugs like amphetamines, cocaine, and marijuana can cause sexual problems in men, too.

4- Stress

It's not easy to get in the mood when you're overwhelmed by responsibilities at work and home. Stress can take its toll on many different parts of your body, including your penis. Deal with stress by making lifestyle changes that promote well-being and relaxation, such as exercising regularly, getting enough sleep, and seeking professional help when appropriate.

5- Anger

Anger can make the blood rush to your face, but not to the one place you need it when you want to have sex. It's not easy to feel romantic when you're raging, whether your anger is directed at your partner or not. Unexpressed anger or improperly expressed anger can contribute to performance problems in the bedroom.



6- Anxiety

Worrying that you won't be able to perform in bed can make it harder for you to do just that. Anxiety from other parts of your life can also spill over into the bedroom. All that worry can make you fear and avoid intimacy, which can spiral into a vicious cycle that puts a big strain on your sex life -- and relationship.

7- Middle-Aged Spread

Carrying extra pounds can impact your sexual performance, and not just by lowering your self-esteem. Obese men have lower levels of the male hormone testosterone, which is important for sexual desire and producing an erection. Being overweight is also linked to high blood pressure and hardening of the arteries, which can reduce blood flow to the penis.



8- Self-Image

When you don't like what you see in the mirror, it's easy to assume your partner isn't going to like the view, either. A negative self-image can make you worry not only about how you look, but also how well you're going to perform in bed. That performance anxiety can make you too anxious to even attempt sex.

How to Beef Up Your Chest & Shoulders With The Hulk Smash Upper Body Workout.

Do the Hulk Smash Upper Body Workout 2x per week, with at least 2 days in between each session. We HIGHLY recommend supplementing it with (A) a killer ab workout, (B) something thatdemolishes the legs and butt, and (C) HIIT cardio.

It’s unacceptable to sport toothpick legs in a bathing suit. A few rules:

Rest 1-1.5 minutes in between sets.Use the heaviest weight possible for the given rep range and gradually increase it over time. Once you’re able to bang out the prescribed number of reps, increase the weight during your next set and/or workout.CLEAN. UP. YOUR. DIET. Use our guide to fix it.New to the whole workout thing? Readthis primer first.



1. Dumbbell Chest Press + Dumbbell Flies:

How To:

Protocol: 3 sets — 8 reps + 12 reps

Target Muscle(s): Chest

(1) Do 8 heavy reps of the Dumbbell Chest Press. Lower the weights down until they’re in-line with your chest.(2) Immediately do 12 Dumbbell Flies.Squeeze your chest together at the top of each rep. Use a light weight, focus on form, and maximize the contraction.



2. Deadlifts

How To:

Protocol: 3 sets — 8 reps

Target Muscle(s): Back, Legs, Core, Arms

(1) Start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.(2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 heavy reps.

3. Dumbbell Shoulder Press:

How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Shoulders, Triceps

(1) Sit upright and bring 2 dumbbells up to shoulder height.(2) Keep your core tight and press both dumbbells directly overhead. Contract your delts, squeeze, and hold the contraction at the top for 1 second.(3) Lower down slowly until your triceps are PARALLEL with the floor. Repeat for 10 reps.


4. [DROPSET] Lateral Raises:

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps PER DROP SET

Target Muscles: Lateral Deltoids, Shoulders (All)

If you forgot, drop sets are a group of setsperformed back-to-back—without rest—where you reduce the weight on each subsequent set. It’s also known as “running the rack.” And it produces INSANE pumps.

So for instance, one drop set could look like:

Set #1: 12 lateral raises x 15 LBs →Set #2: 12 lateral raises x 10 LBs →Set #3: 12 lateral raises x 7.5 LBs

That’s 1 drop set. We’re doing THREE of those. Don’t worry if you fatigue and can’t bang out every rep — push it and get as far as possible.



5. [SUPERSET] 1-Arm Dumbbell Rows + Dumbbell Biceps Curls:

How To:

Protocol: 2 supersets — 10 reps/arm + 12 reps

Target Muscle(s): Back, Biceps

(1) Hold onto a bench and do 10Dumbbell Rows per arm. Pull the weight up to chest height and contract your upper back — keep your core tight and lower back straight.(2) Immediately do 12 Biceps Curls.


Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best regards

Do Muscles Grow at Higher or Lower Resistant Measures?

In the world of weight lifting, there’s one question that sparks debate like no other: does lower weights with more reps, or higher weight with less reps give you that ripped, toned-all-over body you’re striving for?

If your goal is to bulk up and become defined from head to toe, do you have to do it by killing yourself in the process? Of course not, and the road to getting those results you want may surprise you. Here’s what to know so you can maximize your weight lifting time and get the body you deserve in no time.

• The Science Behind Resistant Training—and Why It Should Matter to You

Resistant training, which is not only used to boost the strength of your muscles but also beneficial for improving your metabolism and bone strength, offers countless benefits to your physical and emotional wellbeing. Do you need to sleep more soundly? Do you want to control those occasional anxiety attacks at work? Do you want toned legs, or a sculpted core? Do you want to increase your confidence or energy level? If so, resistant training is the way.

• Heavy Weights Aren’t the Only Way to Bulk Up

It only makes sense from a logical perspective: if you want bigger muscles, lift bigger weights, right? After all, you wouldn’t lift a tiny weight if you wanted to bulk up or tone your body—that’s just common sense. However, getting stronger and fitter using high, heavier weights isn’t the only way to increase your muscle strength and size. In fact, it’s by using lower weights with a higher number of reps that can make you just as strong—and with a body that’s just as powerful—as those heavier weights can.

Here’s why: Getting your body to a point of fatigue is a crucial ingredient in building muscle mass, so whether you do it with heavy or light weights, the result is the same. Even if your weight is light, push your body to the point of fatigue, and you’ll succeed at improving the strength of your muscle group—while toning and trimming your body.

•No Access to Heavy Weights? No Problem!

One of the added benefits of ‘lifting lighter’ is the accessibility factor. Perhaps you feel like lifting outdoors simultaneously while you take a walk outside, or you have had a recent injury that prevents you from lifting heavy weights. No problem!

Performing lighter weights but more repetitions gives you the same benefits of a strong, fit body without the risk of strain or injury. Change up your routine by combining heavy and light weights to challenge your body further, or alternate ‘light’ and ‘heavy’ weight days to keep your muscles—and your metabolism—striving for continual progress!

Fitness: The Best Back Exercises For Bigger Back.

Nothing is more impressive then a big, thick and dense back. The size of your back is a HUGE indicator of how you train in the weight room. How many strong dudes can you think of with a small and weak back? Probably not many and that’s because a big back is an indicator of how strong you are.

Here are my top 5 back exercises to build size and strength:

1) The Deadlift

We have all herd it before, the deadlift is the king of all exercises. There’s nothing more impressive then picking up heavy ass weight off the ground. There’s also nothing that will build a big and strong back like the deadlift. During the deadlift, your lats must stabilize to keep the bar in tight to your body. Also, your traps will get rocked and will grow like weeds! Just look at guys like Arnold and Franco Columbo who used the deadlift in their routine. Those guys had huge deadlifts to go along with their massive backs.

2) Pull-ups

Pull-ups are a great exercise to build stronger and thicker lats. In order to make your back grow with pull-ups, it’s best to use high volume. Instead of doing 4 X 8 or 3 X 10, go for a set number of reps and get it done as fast as possible. This will give you the ultimate back pump. What if you suck at doing pull-ups? If this is the case, add in very low reps in-between sets of your main exercise. This approach will help you get good at doing them.

3) Chest Supported DB Rows

Over the years, chest supported DB rows have become a staple in my training because it allows me to isolate the back muscles better then most other exercises. When you do this lift, make sure you don’t use momentum. Train this lift as a bodybuilder would. Do 3-5 sets of 8-12 reps for best results.

4) 1 Arm DB Rows

1 arm rows have been a staple in my training since day # 1. This lift will allow you to toss around some heavy weight and really help you build strength in your lats. While I prefer to do these strict most of the time, there’s nothing wrong throwing in 1 heavy set where you go heavier then normal and use some momentum to get it done.

5) Bent Over DB Rows

Bent over rows are probably the best mass builder for the back but you just have to watch for your lower back on this. If you’re doing tons of squats, deadlfts etc.. doing bent over rows can be tough. But regardless, it’s still a great lift to build serious size. Just make sure you leave your ego at the door when you do this lift – do these strict with your chest as parallel to ground as possible.

Fitness & Exercises: Why You Need To Do Face Pulls .

Pull face is one of the most underrated exercises and neglected that there are (if you knew of his existence, which is very unlikely).
Despite being a common exercise among powerlifters, it is extremely rare to see a person "common" including the pull face in training, and rarer still to see someone doing this exercise properly.

The pull face is a multi-functional exercise that also aids in the growth of the posterior deltoid, trapezius, rhomboid and mangu ito rotator, it still helps to treat and prevent postural problems like stooped shoulders.
And for those who do not know, have fallen shoulders is not the result of wrong just sit on the computer chair. This postural problem can also be generated within the academy to give exaggerated emphasis pushing exercises that only stimulate the anterior deltoid (forgetting the posterior portion).

In short, include the pull face in training can stimulate more muscle growth in certain areas and still balance the stimuli between the opposing regions of the deltoid, "bringing" the shoulders back and improve your posture.

÷How to face pull:

-Take a rope and set it to the crossover at the time of the upper portion of the chest.
-Grab the rope ends as if it were doing triceps rope.
-Now pull the rope toward the face and at the same time as if it were "tear it up" in half.
-Pause briefly to achieve the fully contracted portion of the movement.
-Return controllably for the initial portion of the exercise.
-Repeat the process for the desired number of repetitions.

When in doubt always ask for assistance to the teacher before performing a new exercise.

•Tips:

The pull face is not an exercise in "charge". The key here is control. Use excess load to the point of affecting the execution of the exercise, you may end up generating the opposite effect and at worst to injure the shoulders. Use moderate loads and, aiming to do 3-4 sets of 8 to 12 repetitions.

This exercise can be done up to three times a week both in training and in the back of shoulders. As the load is not the "x" of the issue here, you can play this movement to the end of the workout.

•Final words:

Make no mistake about the pull face just because he is unknown and you may have never seen anyone doing it in academies of Brazil. This movement undoubtedly has its value in training, and also aids in muscle mass can also improve the health of your shoulders and posture.

Undiagnosed Depression Higher Symptoms in Men you Should Know.

He was tortured as a prisoner of war, shunned by society, and sent to prison after stirring up a wild ruckus in his town. But was Rambo depressed? Maybe.

Unlike women's depression, men's often manifests Rambo-style, with anger and risk taking. The experience may be so different from the classic picture of depression that men don't recognise it or get help, says Aaron Rochlen, PhD, a professor of educational psychology at the University of Texas at Austin. And that's dangerous.

According to available national data, almost twice as many Indian men commit suicide compared to women every year. Experts suspect it's related to undiagnosed depression. Talk to your doctor if you uncharacteristically experience:

1- Quick Temper

Men may be more likely to report a short fuse than feelings of sadness or despair, possibly because they tend to bury 'unmanly' feelings in overwork, alcohol or risky behaviours such as reckless driving.

2- Aches and Pains

When fatigue, headaches, back pain, constipation or diarrhoea, or changes in eating patterns persist for more than 2 weeks, the cause may be in your head, especially if accompanied by sadness or loneliness. Tell your doctor about everything.

3- Risky Behaviour

Tempted to slug your boss? Unexpressed grief or anger can morph into violence or substance abuse. "There's strong evidence that support groups help," says Rochlen.




Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.


PLZ Use the comment box below to contribute more ideas & Suggestions .

Best regards

5 Ways to Increase Your Reps without Injury.

You can't expect different results if you always follow the same workout program. One simple way to overcome an exercise plateau is by increasing your reps in a strength-training regimen. Increasing your reps will help you build strength and improve your overall fitness. Before you get too excited and go to the gym and do 30 reps per set, follow these tips to increase your reps without injuring yourself in the process.

5 Ways to Increase Your Reps

1- Record Current Abilities

The only way to increase the number of reps for any exercise is recognizing your current abilities. Using the normal weight for an exercise, work on as many repetitions as possible until the arms or legs start feeling a burn or fatigue. Never push the muscles until it is shaking because it will cause more harm than good. Record the results and the current weight. Increasing the reps in any exercise is about doing more over time so that the muscle mass increases and strength inevitably follows.

2-  Break Exercises into Sets

If you already started a fitness program, skip this step since you already know this. For fitness newbies, however, this is important. Sets make it easier to keep up with exercises because a smaller number of repetitions are performed at a time. If you’re doing 30 curls in a row, break that number down into 3 10-rep sets. Exercising in sets will make it easier to avoid muscle fatigue during the initial weight training. Perform one set and then rest for two to three minutes. Repeat until reaching the previous maximum.


3- Take a Creatine Supplement

A tri-creatine matrix like MenScience Creatine Results Booster helps saturate the muscles with creatine, which can help you bulk up and improve your strength. Creatine increases the water content of muscles, making them appear fuller and larger. It also increases the body’s stores of ATP, the energy your body uses to contract muscles. These two benefits will help you boost your strength and speed up results.

4- Increase the Weight

Repetitions are not the only way to improve strength training. When the body adjusts to four sets at one weight, it is better to increase the amount of weight by five pounds to continue building up muscle. Adding more weight will improve strength without adding to the amount of time spent on exercise.

5- Add Reps Gradually

A simple way to increase the total repetitions is by adding two to five repetitions in each set. For example, if the original set had ten repetitions, then add two more repetitions before resting between sets. The increased number of repetitions in the set will add to the total number of repetitions without creating a feeling of fatigue or causing the muscles to shake from exertion. This added effort will help you lift more in the future.

How to Get Rid of Arm Fat and Tone Your Triceps

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

Instructions

1- Practice doing pushups. Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor. Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.

3- Tone your upper arms by doing arm circles. Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls. Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

How to Get a Toned Strong Chest Fast.

Walk into any gym and you’ll see guys pumping iron, building up their pectoralis major and minor muscles, or simply their pecs. A strong, well-toned chest definitely draws attention, but more importantly, strength in the upper body can help athletes perform at their best. To develop your pecs, and specifically your lower pecs, include a variety of exercises to target and work these muscles.

•Weight Training Exercises:

Step 1

Build and strengthen your lower pecs with bar dips. At the gym, put one hand on each bar and bend your knees. You can also cross your feet. Next, lower yourself to the floor and lean slightly forward. Make sure you keep your arms near the sides of your body. When you feel a slight stretch in the shoulders, push yourself back up to the start position with your arms. Your posture should remain the same as you lower your body and return to the start. This exercise not only works the lower pecs, but also the triceps, deltoids and lats.

Step 2

Pump up your pecs with decline bench press. This is a potentially dangerous exercise and should only be done by experienced weight lifters and with a spotter. Lie on a decline bench and make sure your feet are locked under the leg supports. Next, grip the bar a little wider than shoulder-width and lift it off the rack. Slowly allow the bar to descend to your chest and finish by explosively pressing it back to the start position. The decline bench press focuses on the lower pectorals, according to Mike Behnken, certified personal trainer.



Step 3

Work your lower pecs with decline dumbbell flyes. You'll need a decline bench for this exercise as well. Once again, lie on a decline bench and lock your feet underneath the leg padding. Use a spotter to give you the dumbbells. Next, spread your arms wide with a slight bend in the elbows. Bring the dumbbells together to finish the exercise. This motion is similar to wrapping your arms around a large tree trunk.

Warnings:

•Any chest exercise involving a barbell or weight bench should have a spotter.

*Tips:

•Perform exercises such as narrow grip bench press and incline bench •press to strengthen the inner pecs and upper pecs respectively.

*Things You'll Need:

•Decline weight bench
•Barbell and barbell weights
•Dumbbells
•Parallel Dip Bars.

How to Get Those Toned Abs You Always Wanted.

By eating a balanced, nutritious diet and exercising regularly you can lower your overall body fat. As your body fat drops you can burn stomach fat and develop a set of chiseled, defined abs. The Mayo Clinic notes doing spot exercises like sit-ups won't reduce body fat in the abdominal area. Eat fewer calories than you burn to shed body fat and reveal your abs. Doing abdominal exercises may not shed fat, but can help you develop your ab muscles, creating the coveted abdominal six pack.

•Step 1

Consume fewer calories than you expend through a combination of diet and exercise. Shed weight at the rate of one to two pounds each week by burning 500 to 1000 calories more than you take in each day. The Mayo Clinic notes you may initially lose weight at a quicker pace. This is acceptable if the changes you make to your diet support your overall health.

•Step 2

Eat complex carbohydrates like oatmeal, fruits and vegetables, healthy fats like olive oil and lean proteins like tuna to cut back on calories, shed fat and tone up your midsection. Complex carbohydrates keep your insulin levels stable, preventing insulin spikes which promote weight gain. Healthy fats improve your cardiovascular health, and help you feel satiated. Lean proteins feed your muscles amino acids, pumping up your gym workouts.

•Step 3

Do crunches to define your abdominal muscles. Lie on a flat bench, and position yourself so your head hangs off the bench and feet rest near the end of the bench. Raise your upper torso by flexing your waist, then elevate your torso as high as you can, keeping your lower back flush against the bench. Hold the peak contraction for a moment and slowly lower upper torso until your shoulders make contact with the bench. Do four sets of 15 repetitions. Rest for 45 seconds between sets.

•Step 4

Go for a brisk walk or jog to shed fat and tighten up your abs. The Department of Health and Human Services suggests 150 minutes of moderate aerobic activity per week to burn calories, improve your mood and increase heart health. Walk to stores within walking distance instead of driving or take the stairs instead of the elevator to burn more calories.

•Tips

To supercharge your weight loss campaign do free weight exercises like squats, dead lifts and bench presses once a week. Resistance training boosts your metabolism which helps you shed fat. Do four sets of 15 repetitions for each exercise, resting for 60 seconds to ramp up the intensity of your workouts. Consult a physician before starting an exercise and diet program.

3 Health Benefits of Running you probably didn't know.

Wondering about what you can do to extend your life and age healthfully? Start running. The benefits of running are well documented. What’s more, running is easy to do and requires no special equipment other than good shoes. If you have never run before check with your healthcare provider to be sure you are healthy enough to hit the pavement.

1- Running Boosts Health:

Running at a moderate pace increases lung function and boosts your immunity. That means you may get fewer colds. You can also enjoy better overall health. Running has been shown to raise your good cholesterol and lower your risk of diabetes. Running can reduce your chances of getting some types of cancer. You may also be less likely to have heart disease, high blood pressure or a stroke.

2- Running Boosts Mood:

Runners know that a bad day quickly slips away when they lace up their shoes and head for the road. The reason for this is that running encourages secretion of hormones called endocannabinoids. In fact, running regularly has been shown to be just as effective as anti-depressants for treating mild depression. Get these feel good benefits with a running program of just 30 minutes most days of the week. When you do you will find that you sleep better and have less anxiety, too.

3- Running helps you Manage your Weight:

If you are looking for a stress busting strategy that can help you stay slim running is it. Running burns calories and fat. Maintaining a healthy weight is an important way to avoid chronic illness.

If you have never run before, don’t worry, getting started is easy. Begin a regular walking program and add a few seconds of running each minute. Increase the amount of running time as you build stamina. In the beginning you might run 10 seconds of every minute. With time you can increase to alternating one minute of walking with one minute of running. Before you know it you will be able to run for 30 minutes. Stick with it and be patient with your progress. The health benefits will be well worth your efforts.

Fitness : Strength Training Benefits Without Lifting Heavy Weights.

Lifting is an important component of any fitness programs. Benefits include improved bone density and body composition. Other reasons to weight train include improved insulin sensitivity, which means a lowered risk of type 2 diabetes, increased strength and lean muscle mass. All these positive outcomes can lead to greater confidence and better overall mental and physical health. You can enjoy all the benefits of strength training without lifting heavy weights. Here are some tips to get started.

1- Add more reps

Strength training with heavy weights can fatigue muscles quickly. You can build strength with lighter weights using more reps. This strategy can be just as effective for increasing muscle strength and encouraging muscle growth. More reps help you build endurance and maximize metabolic stress, which encourages the very muscle growth you are after.

2- Try Plyometrics

Plyometric exercises train the body using resistance. You can build muscle power with these jump training moves. Results are achieved by forcing the muscles to contract quickly in what is called a stretch-shortening cycle. Benefits include improved strength, speed and muscle elasticity.  Runner’s World recommends that you have a good strength training regimen in place before beginning a plyometric plan to minimize risk of injury. They also offer the following sample exercise: Height Skips – skip along jumping as high as you can. Try to land on the ball of your feet as you skip. The emphasis in this exercise should be on how high you can jump. Aim for 15 reps per leg.

3- Build strength with planks

Planks area great go to exercise for strength building. This resistance exercise builds your core, shoulders, arms and glutes. A basic plank begins with a push up position and uses your body weight to strengthen and tone. Place your body stomach down on a mat or towel. Lift yourself up so that your body is resting on your toes and the forearms. Your spine should be straight so that from the side it looks like a plank. You should feel the work in your abs and arms. If you feel it in your back reposition your body. Start with two 20 second reps every other day.

4- Buy a resistance band

This go anywhere tool is a great way to build general muscle strength. Resistance bands are inexpensive and easy to use. When you get one try the lunge with bicep curl to build upper and lower body strength.  Start by putting the band on the floor and placing your right foot on it. Step back with your left foot and with an underhand grip on the handles pull the band toward your chest as you bend your right leg into the lunge position. Aim for 15-20 reps per leg.

Strength training is especially important as we age. Improved bone density and reduced likelihood of type 2 diabetes are two of the most important health benefits this health activity provides. Training without lifting heavy weights can help you build strength and stamina with less risk of injury. Try a few of the above exercises to get in good shape for life.