The Most Common Reasons For Not Evolving Abdomen.

The abdomen is one of the most famous muscles after pectoral and biceps at the same time is the muscle that most people fail to develop or be able to generate a remarkable change. With this in mind, look at the most common reasons for your abdomen not be growing and how to get around these problems.

1 - exercises being held  without charge:

The abdomen is a muscle like any other and therefore need stimulus and "reasons" to grow.Many people end up measuring the effectiveness of an abdominal workout by the number of repetitions they can do, when they should try to progress using loads (as well as any other muscle).

Use excessive repetitions (over 20) will only generate an increase in muscle strength and flee the focus which is actually muscle hypertrophy. Give preference to exercises that can be done with loading and first put them into practice, using the exercises using only body weight lastly, as a "finisher".

2 - Lack or excess training frequency:

The muscles that make up the abdomen usually recover fast, but not as fast as many people usually think. You can train the abdomen up to 3 times a week, giving rest at least one day between workouts. This way you can maximize the amount of stimuli we give to the muscles grow while still giving proper time for muscle recovery.

3 - Avoid machines and pulleys:

We know we should give preference to free weight exercises to generate maximum hypertrophy, however there is an exception to the abdomen: simply do not have many "free" exercise choices in addition to the exercises done with the body. In this case the exercises using machines and pulleys are great allies to add charge to the workout.

4 - Diet:

Despite being a beaten subject, the diet is nonetheless one of the most common reasons for people failing to change the look of the abdomen. Including many people already have strong abdomens and "set" which, unfortunately, are hidden beneath the fat.

To show your workout results, many people need to download the content of fat and this is not achieved only with training or with the erroneous idea of ​​doing thousands of crunches to burn fat location. This is only achieved through reduced calorie diet (cutting).

Remember also that train hard without having a defined abdomen, it is far from being a waste of time. Having a strong and well-developed abdomen can help in carrying out various other exercises and even protect you from injury

Weight Loss: How To Accelerate Lose More Fat & Maintain Muscle Mass.

The trick to getting laid is to boot fat while maintaining muscle. Luckily for you, there are some strategies used by bodybuilders to maintain muscle mass while accelerating the fat burning. Maintaining muscle mass is important not only for aesthetic, but also to prevent the metabolism does not decrease.


1.Increase The Fibers:

Fiber slows the digestion of carbohydrates and the speed they enter the bloodstream. When the speed decrease the digestion of carbohydrates, insulin levels decrease, which promotes fat burning. Studies show that a diet rich in fiber are associated with low levels of body fat when compared with diets low in fiber. If you have cut calories to lose weight and has not seen such a stagnation in the results, you could swap food with few fibers by other high-fiber (eg white rice for brown rice). You can include small portions of vegetables rich in fiber at every meal.

2. Use MCTs:

Medium chain triglycerides are fats that burn quickly in the body preventing muscle breakdown and assisting in providing energy in a cutting. Essentially MCTs provide high-quality energy and are not stored as fat, preventing the loss of muscle mass being burned preferably in place of muscle tissue.

The results of the MCT use? Your body will start turning fat into energy and MCTs will be burned in place of muscle mass or glycogen, resulting in less fat and more muscle mass over time.

3. Arginine And Leucine After Training:

Even in cutting, post workout meal should contain a decent amount of carbohydrates. Carbohydrates increase insulin levels, which paralyzes the action of catabolic hormones. The amino acids arginine and leucine also induce the increase of insulin. Add 2-4G arginine and leucine 3-4g post workout can help promote a greater anabolic response. The higher this response after training, more muscle you can maintain during the cutting.



4. Use Thermogenic in Days To Consume  More Carbohydrate:

Despite the carbohydrate consumption is highly controlled in cutting, is not a bad idea slightly increase the amount of carbs on days that you're really need them, such as in days is to train larger muscle groups such as legs or back. Thermogenic can be useful in these days. Stimulants can increase found in thermogenic fat burning generated by cutting by increasing the metabolic rate. Nothing better to use them preferably on days that carbohydrate consumption is greater.

5. The Diet Is a Higher Priority Than The Aerobic:

A bodybuilder granting greater attention to diet than to aerobic able to always maintain more muscle mass than the athlete who gives more attention to aerobic and less attention to diet. The more muscle mass you have and keep, the greater the speed of your metabolism. When it comes to cutting, limit aerobic sessions not exceeding 45 minutes. If you think you need to burn more calories rather than overdo aerobic, cutting carbohydrates and dietary fats.

6. Do Not Overdo, Beware Of Overtraining:

The biggest mistake anyone can make in a cutting is to overdo the training and end up doing more sets than necessary in order to burn more calories or something. Train others at the risk of overtrain increases cortisol levels, which is a highly catabolic hormone. Cortisol decreases testosterone, and this is the worst news you may have: you will become weak and small. Cortisol also causes the body to use more amino acids and muscle tissue as energy and still triggers your immune system. Affect the immune system is the key to paralyze the muscle mass gain.

7. Make Good Use Of Glutamine, Vitamin C And E:

The three can help the metabolism in the fight against cortisol. This nutrient trio may contain cortisol actions, which in turn will help maintain testosterone levels and muscle mass during cutting.

8. Omega-3 And CLA May Also Be Useful:

Surely we must reduce consumption of fats during the cutting, but there are two types of them that do just the opposite (Omega-3 and CLA). The omega-3 found in salmon and other foods and supplements, has the ability to redirect the fat to be used as energy rather than being stored in adipose tissue. A study shows that Omega-3 promotes nitrogen retention in catabolic situations. (Nitrogen is a common compound to proteins that scientists use as an indicator of muscle growth)

Such as omega-3, CLA may also be useful. This supplement can interfere with the action of some enzymes, decreasing the amount of fat stored in the body.

Serie Exercises To Increase Muscle. (The Absolute Beginner's Guide )

5 Reasons You’re Not Losing Weight And What You Can Do About Them.

So you’ve decided to get in shape and make some healthy changes. Maybe you’re eating more salads. Maybe you’re cutting down on TV time and going to the gym instead. But despite your best efforts, the scale doesn’t seem to be moving one bit. Don’t get discouraged: Although there are many reasons you may not be losing weight, most of them are fixable. Here’s a list of the most common men’s weight-loss mistakes and what you can do about them.

1. You’re overestimating the amount of calories you burn :

Although the treadmill shows that you burned a certain amount of calories, chances are that it’s not very accurate. Studies have shown that the calorie counts on exercise machines are usually inaccurate, especially when you don’t input your height and weight. Those 400 calories you think you burned from a 3-mile run are probably closer to 300 calories. The next time you see a calorie count on a workout machine, shave 100 calories off that total for a more accurate calculation.

2. Your calorie intake is too low :

To lose weight, you need to burn more calories than you consume. Cutting too many calories, however, puts your body in starvation mode. Since your body thinks it’s starving, it will do everything it can to hold onto the fat it has. As a result, your metabolism slows down significantly. More importantly, your body also starts eating away at lean muscle mass. For help determining how many calories you should be cutting for fat loss.


3.You’re eating too much of a good thing :

Just because something is healthy doesn’t mean you can eat a ton of it. Eating too many calories or too many good fats results in weight gain, whether those nutrients are coming from fast food or healthy snacks. Keep track of what you’re eating and remember to take notice of portion sizes. Just because something is on your plate doesn’t mean you have to eat it.

4. You’re drinking your calories:

You might have changed the way you eat, but you may not have changed the way you drink. Juices, sodas and alcoholic beverages can widen your waistline even if the rest of your diet is in check. Water is your safest bet since it contains no calories and you’re probably not getting enough of it anyway. Sports drinks are a close second, but the sweetness from these drinks might amp up your cravings so be careful.

5. You’re gaining muscle :

If the scale hasn’t budged, but your clothes seem a lot looser and you’ve been working out aggressively, you’ve probably lost fat and replaced it with muscle. Scales can’t determine your body fat percentage so you need to use another weight-loss tool such as body fat calipers. This tool can give you a fairly accurate measurement of just what percentage of your body is fat as opposed to muscle and other tissues.

7 Ways To Reduce Stress, Relieve Tension And Repair Your Health.

Stress has a way of creeping up on us. And once we get too stressed out, it shows. Whether it’s through the new acne breakouts on our face or the lack of energy to get the day, stress has a way of making itself known. We’ve got you covered, though. Here are 8 tips to reduce stress and repair your skin and health.

1. Improve your diet:

Easier said than done. Still, the importance of a good diet can’t be stressed enough. Eating a balanced diet, drinking enough water and taking a men’s multivitamin can help you battle hunger, dehydration and any dietary deficiencies. Left unchecked, these can raise stress and aggravation levels.


2. Be active :

We’re all busy, but that’s no excuse to forgo exercise. You don’t need to hit the gym – a 15-minute walk or bike ride is enough to help you boost endorphin production and feel better. If you need something to get you off the couch, consider either a thermogenic formula or a pre-workout supplement for a quick jolt of energy. Both these products help increase energy and boost your metabolism. Furthermore, complementing your exercise routine with the Thermogenic Supplement Formula supports weight-loss processes naturally by increasing metabolic rate and calorie-burning.

3. Meditate :

Taking as little as 15 minutes of your day to clear your mind and meditate can do wonders for stress relief. You can even listen to some quiet music or just go outside and take in the scene. Consider taking yoga classes to help you get in the mindset and meet new people.

4. Get enough sleep :

 Getting more sleep is essential to good health and helps improve your skin by minimizing the development of dark circles and undereye bags, which can make you look older. The National Sleep Foundation recommends 7-8 hours a night.


5. Take an omega-3 supplement:

 Clinical studies have shown that Omega 3s can help elevate mood and improve your overall mental health. Make sure you’re taking pharmaceutical-grade omega-3 fish oil for the best results.

6. Learn how to relax :

Take several deep breaths and focus on them. This can help calm your nerves whenever you’re stressed out. If that doesn’t help, consider going somewhere silent and repeat until you start to feel more calm.

7. Limit sugar, caffeine and alcohol:

 Emotional eating can wreak havoc on your mood – and your diet. Excessive caffeine and sugar can make you extra jumpy, and alcohol will only depress you more – not to mention dehydrate your skin. “Are You Getting Enough Water?” has more advice on avoiding dehydration.

How To Increase Your Weight Reps Without Injuring Yourself In The Process.

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.


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  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 Exercise Has a Direct Effect On How You Can Look. (That Includes Our Skin.)

When we think of exercise, we think of the usual benefits: 6-pack abs, weight loss and improved cardiovascular health. We don’t normally think of men’s skin care. Well, it’s time that we did because exercise has a direct effect on how you can look – and that includes our skin.

Combined with a men’s skincare routine and the right men’s sports nutrition supplements, a fitness program may help clear up your skin problems. Here are a few ways that exercise and men’s skin care go hand-in-hand. Just remember to consult a physician before starting any fitness plan:

1. Exercise improves circulation:

 Aerobic exercise like running increases your heart rate, which in turn helps circulation and delivers more nutrients to skin cells. The result? Healthier, younger-looking skin! The American College of Sports Medicine recommends 30 minutes of moderate-intensity exercise five days a week.

2. Exercise relieves stress:

Work, family and other obligations can wreak havoc on a guy’s skin, specifically in the form of acne. Stress has been linked to acne breakouts, so the best thing you can do for your skin is relax. A strenuous workout not only distracts you but also helps boost the production of endorphins, which are feel-good brain chemicals and the source of “runner’s high.” After exercising, remove impurities and dull buildup from your body by using an effective body scrub.

3. Exercise can help firm up loose skin:

 If you’ve lost a lot of weight quickly, you probably have some loose skin. While exercise won’t directly tighten loose skin, weight training can help build muscle that can minimize the sagging effect. To tighten your skin further, use a daily body wash and exfoliating gloves; follow up with an advanced body lotion to leave your skin revitalized also Workout supplements like a men’s pre-workout supplement and a post-workout supplement may also help boost your workout results.

4. Exercise stimulates collagen production:

Collagen is found in your skin and is responsible for its elasticity and strength. Unfortunately for us, collagen doesn’t respond well to age. As we get older, it starts to degrade and contributes to wrinkles and other age-related skin problems.  A steady workout program may help preserve existing collagen and increase its production.  In addition to exercise, regular use of an anti aging formula can help diminish the appearance of fine lines and maintain a youthful look.

6 Important Rules Of Strength Training After 30.

 The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.

1) Forget Everything You Know About Fitness:

If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.

The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.

2) Correct Posture:

The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.

Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .

3) Replace The Running To Walking:

Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.

To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.

4) Do Exercises With Body Weight:

With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.

Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight -  pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.

5 ) Change The Way Of Life

It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.

Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.

6) Be Careful What You Eat:

Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).

5 Masturbation Effects on Testosterone You Should Know.

Masturbation may have subtle effects on testosterone levels. However, testosterone levels result from other factors that relate to elements of overall physical health. The Masturbation Page website indicates that psychological factors may have significant influence over testosterone levels. For example, testosterone levels may rise in men who expect sexual activity or men who expect to be tested for testosterone levels.

1- Hormonal Cycle:

Ejaculation results from masturbating to the point of orgasm. According to a study published in the "Journal of Zhejiang University," ejaculation may set off a subtle hormonal cycle. Ejaculation that is followed by 6 days of abstinence may contribute to peak testosterone levels on the seventh day of after ejaculation. The Zhejiang University researchers discovered that abstaining from ejaculation for 6 days after orgasm has little effect on testosterone levels, but testosterone levels reached approximately 146 percent on the seventh day.

2- Rises During Masturbation:

A July 2010 "Psychology Today" article concedes that testosterone levels may rise during masturbation. However, the article suggests that ejaculation does not significantly affect testosterone levels: testosterone levels may rise slightly during sexual activity, which includes masturbation, and levels drop back down to normal levels afterward.

3- Rises After Masturbation:

According to an article on the T Nation website, a 1978 study evaluated testosterone levels in young men after sexual activity. The results of the study indicated that testosterone levels were slightly higher in young men after masturbation.

4- Lower Testosterone Levels:

The Ask Men website published an article that advises against frequent masturbation. According to the article, men who masturbate frequently or look forward to masturbating alone on a daily basis may be less likely to engage in sexual activity with a partner. The article suggests that solo masturbation or masturbating with pornography regularly may reduce testosterone levels and reduce sexual partner-seeking behavior due to lower levels of testosterone.

5- Higher Precursory Steroid:

Masturbation may increase levels of a testosterone precursory steroid. The Gengo website indicates that testosterone originates from a steroid called androsteneione, and androstenedione originates from a steroid called 17 alphahydroxypergnenolone. A study published in the "Academia Scientiarum Bohemoslavaca" evaluated steroid hormone levels in young men before and after masturbation-provoked ejaculation. The study found that most circulating steroid levels did not change after ejaculation, but circulating 17 alphahydroxpregenolone increased significantly. The publication does not indicate whether higher levels of 17 alphahydroxypregnolone can result in higher testosterone levels.

No Effect

Masturbation and sexual activity in general may have no significant effect on testosterone levels. The TeenHealth website notes that semen is not the primary source of testosterone, which indicates that ejaculation that occurs with masturbation does not reduce testosterone levels. Generally, masturbation does not have any negative effects on hormone levels. TeenHealth suggests that testosterone levels involve several factors, such as age, time of day and physical activity.