Fitness : How To Get Rid of Belly Fat Forever.

Can't lose belly fat? Your genetics, hormones, or some easy-to-fix mistakes may be to blame.

Here are Top 8 Homemade Remedies to Get Rid of Belly Fat Forever:

1. Start your Day With Lemon Juice:

THIS IS ONE OF THE BEST THERAPIES TO ELIMINATE BELLY FAT. PUT SOME JUICE IN A GLASS OF WARM WATER AND ADD A LITTLE SALT. CONTINUE DRINKING THIS EVERY MORNING TO BOOST YOUR METABOLISM AND GET RID OF THAT BELLY.

2. Stay Away From White Rice:

REPLACE WHITE RICE WITH VARIOUS WHEAT PRODUCTS. ADD BROWN RICE, WHOLE WHEAT BREAD, WHOLE GRAINS, OATS AND QUINOA IN YOUR DIET.


3. Avoid Sugary Substances:

STAY AWAY FROM SWEETS, SUGARY DRINKS AND FOODS HIGH IN OIL. CONSUMING THESE FOODS CAN INCREASE BODY FAT AROUND VARIOUS AREAS OF YOUR BODY SUCH AS THE ABDOMEN AND THIGHS.

4. Drink Lots Of Water:

IF YOU WANT TO GET RID OF BELLY, SO DRINK ENOUGH WATER EVERY DAY (1 AND 1/2 LITER TO 3 LITERS PER DAY). DRINKING WATER AFTER REGULAR INTERVALS WILL HELP BOOST YOUR METABOLISM AND ELIMINATE TOXINS FROM YOUR BODY.




5. Eating Raw Garlic:

CHEW 2-3 CLOVES OF GARLIC EVERY MORNING AND DRINK A GLASS OF WATER WITH LEMON AFTER THAT. THIS TREATMENT WILL DOUBLE YOUR WEIGHT LOSS PROCESS AND MAKE YOUR SMOOTH BLOOD CIRCULATION IN YOUR BODY.  (THIS, I WHO WROTE YOU, I CONTROVERSY BUT, ACCORDING TO SURVEYS, PROCEEDS ...)


6. Avoid non-vegetarian Food:

To eliminate belly fat, it is recommended that you should avoid non-vegetarian food as much as possible. Carnes, who was in doubt.

7. Bet on Fruits And Vegetables:

EATING A PLATE OF FRUIT DAILY, MORNING AND EVENING. DOING THIS WILL FAVOR YOU WITH MANY ANTIOXIDANTS, MINERALS AND VITAMINS.

8. Spice Up Your Kitchen:

Use spices like cinnamon, ginger and black pepper in their kitchen. These spices are loaded with health benefits. They help to improve insulin resistance and reduce levels of blood sugar.

Fitness : Basic Rules 4 Those Who Have Difficulty Gaining Muscle Mass.

What Is Being Ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.
In case of unbalanced nutrition and physical inactivity, the ectomorphs plus gain excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.

•Differences in The Organism Ectomorph:

Studies show that in strength training the ectomorph body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, consequently, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which can not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages Of The Physical Type of Ectomorph

Most of the stars and professional models are ectomorphs - the fact that they have difficulty gaining weight helps them win exclusively muscle not fat. Having an athletic, healed and well-designed body is easy for the ectomorph.

The issue of creating cracked abdominal is not essential for ectomorph and, in most cases, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in Training Ectomorph:

The first thing the ectomorph has to do is forget the treadmill and strenuous cardio exercises: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

-As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

-As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing deadlift. Do not overfill with isolation exercises - they spend forces and not initiate muscle growth processes.
Remember that it is precisely the basic exercises, performed with more weight and 5 or 7 reps, who will engage in the work the major muscle groups, which causes the body to produce testosterone and other hormones extremely important for the growth of all your muscles.

•The power Of The Ectomorph:

For the ectomorph count the calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy. Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements For Muscle Growth:

Firstly, the sports supplements are just additions to a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes bulkier muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per pound of body weight per day.

Fitness: 3 Tips For The Perfect Warm-Up:

If you said the warm-up, you win! Without a proper warm-up, there are many risks associated with working out, including but not limited to injury, less-than-optimal performance, or slowed progress (aka plateauing).

There are five integral parts of a warm-up that must be addressed before even touching a weight or setting foot on the treadmill. Start strong, finish stronger!

3 Tips For The Perfect Warm-Up:

1. Dynamic Mobility:

Dynamic mobility is the body’s ability to move in multiple directions safely. Closely related to flexibility (but arguably even more important),“dynamic mobility gently increases range of motion to reduce chance for injury,” Johnson says. Injuries caused by lack of joint mobility can be especially debilitating for long periods of time. According to Colin Eakin, MD, a physician at the Palo Alto Medical Foundation, recovery from a torn labrum (a common shoulder injury), for instance, could take anywhere from four weeks post-operation rest plus two months of physical therapy to heal, or it could continue indefinitely. To up your chances of staying in the game, dynamic mobility can help. Try dynamic movements, such as arm circles and leg swings against a wall (working the upper and lower body is key!).

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2. Movement-Specific Preparation:

You turn on your car before heading out for a drive. By the same logic, you need to turn on the parts of your brain that control motion in preparation for a workout. The main benefit to movement-specific preparation is activating muscles that will be used in that day’s workout to ensure your workout is as effective as possible. For example, bodyweight squats would make sense if you are doing front barbell squats, and light band presses or push-ups for a day you’re doing a pressing motion, like a bench press.

3. Increase Core Temperature:

It’s called a “warm-up” for good reason. “The increase in blood flow and higher muscle temperature makes muscles more pliable, and that pliability prevents strains,”.

A muscle strain may seem like a minor setback, but once strained, the likelihood of that strain reoccurring becomes much higher, Johnson says, which can lead to more strains, more time out of the gym, and slowed down (or nonexistent, gasp!) results.

Fitness: What To Do To Boost Your Metabolism.

Our metabolism is responsible for converting all calories from the food and drinks that we consume into energy. A fast metabolism burns more calories. However, our metabolic rate is affected by our age, gender, and size.

Nevertheless, there are some ways that we can do to independently control our metabolic speed. Here are some things that we can do to boost our metabolism.

•Sleep

Health researchers have discovered a connection between metabolism and sleep. Not getting enough sleep can seriously slow down metabolism. Lack of sleep leaves your system stressed out. This makes the body produce more cortisol, which triggers your appetite. Also, it throws the system’s hunger hormones out of whack, making you crave more and end up overeating. Hence, it is important to get enough rest.

•Drink Green Tea

Considered a “super-food,” green tea not only contains antioxidants but it also speeds up your metabolism. Also, it is calorie-free, so there is no reason not to have a glass or two every day. Drink up!

•Do Higher-Intensity Workouts

Steady and slow workouts may not always be successful in the race. High intensity workouts, which include interval runs or quick intense exercises can help jump-start your metabolism, which keeps on burning calories even after the workout is over.

•Do Not Skip Breakfast

Breakfast is important as it kick-starts your metabolism and keeps it working throughout the day. Hence, set your alarm clock and grab a bite before starting your day. If you do not have a morning appetite, try a small snack such as a protein shake.

•Hit the Weights

Weight lifting not only helps you build muscle but it also helps in speeding up your metabolic rate. Hence, pump some iron and make those dumbbells your new best friends.

•Spice Up Your Food

Spices such as cayenne pepper contain capsaicin, which is known to help boost metabolism. Add a dash of spice to your food for a fiery kick and to speed up your digestion.

5 Best Free-Weight Exercises For Men.

Achieving an incredibly lean physique does not have to be difficult. Many men are often bombarded with complicated exercise routines and equipment when trying to shed fat and achieve an awesome beach body.

For a basic routine, there are only five free-weight based compound movements that men need to engage in to transform their appearance. These five movements to recruit several muscle groups and simultaneously flood the body with anabolic hormones like testosterone. Make sure you take the right workout supplements like creatine and whey protein to get maximum results.

1- The Squat:

Known as the “King of Lifts,” the squat is the best compound movement that recruits the glutes, hamstrings, quads, core (obliques, abs, lower back and hip flexors), and calves. Many strength coaches like Charles Poliquin recommend squats as a necessary exercise to increase speed, power, balance, flexibility and — more importantly — shed body fat! Squats are the most effective when you go to or dip below 90 degrees.

Variations of Squats — Back Squats, Front Squats, Bulgarian Split Squats

2-The Deadlift:

Ronnie Coleman, several time winner of the Mr. Olympia, credits the deadlift to developing a massive back. This movement is a highly functional strength movement that mimics picking up heavy objects off the ground. The deadlift primarily recruits the glutes and hamstrings. The core is also involved in order to pick up the loaded barbell. Deadlifts also strengthen the traps, upper back and shoulders.

Variations of Deadlifts — Traditional Deadlift, Romanian Deadlift, Sumo Deadlift

3-Presses:

Perhaps one of the most favorite free weight exercises commonly performed by men is the bench press. This movement helps develop a massive chest, but also recruits the core, triceps, biceps, upper back and shoulders. Presses can also be performed using dumbbells.

Variations of Presses – Flat, Incline and Decline Bench Presses, Supinated Dumbbell Presses, Shoulder Presses, Military Presses

4-Chin Ups:

Chin Ups, often confused with traditional pull ups, is a very dynamic compound movement that requires one to pull one’s body weight up utilizing not only the biceps, but the upper back. The core is also used help stabilize the body during the chin up.

Variations of Chin ups – Neutral, Pronated, Supinated Grip Chin Ups, Loaded Chin Ups (weight attached to belt).

5-Rows/Pulls:

Row or Pull movements, similar to Chin Ups, primarily recruit the upper back, biceps, and posterior deltoids. Similar to all other exercises, the core is used to help balance the body and concentrate on the main muscle groups.

Variations of Rows/Pulls – Lat Pull Downs, Seated Rows, Dumbbell Rows, Barbell Rows, Cable Rows.

How To Train Your Abdominal Muscles?

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.
In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

1-Before starting the exercise exhale (throw out) all the air you have in the lungs

2-Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising

3-Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis

4-Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times

5-Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.
- Crunch on the ground or on fitball
- Reverse Crunch on the ground or on fitball
- Crunch oblique to the ground or on fitball
- Total abdominal (+ crunch reverse crunch)
- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.