How Body Sculpting Can Help You Tone Your Body .

How Body Sculpting Can Help You Tone Your Body.

September 15, 2016 by Nathan's Fitness ™®

Body sculpting, also called weight training, resistance training or strength training, is a form of exercise which uses external weight or resistance or your own body weight to stress the muscles. The end result is newly toned or sculpted muscles. Body sculpting can help you get in shape, tone the body and lose weight. The basics of body sculpting are simple, even for beginners and it doesn't require a lot of equipment. Doing a body sculpting routine can yield many benefits for men and women--an increase in lean muscle mass, increased strength and stronger bones and joints.

Increased muscle mass increases metabolism, resulting in more calories burned in everything you do.

#1-Before Starting:

If you've never done any sort of exercise program before, you're a beginner. Be sure to get the green light from your doctor before you start. If you've been injured or had surgery, you can be considered a beginner because of loss of strength or range of motion and have to modify or simplify your workout to a beginner's level. The same goes for post-natal women. And if you've been a cardio junkie and never included body sculpting into your routine, you are a beginner as well.

#2- Equipment:

You don't need much equipment when you start body sculpting. First, you'll need a set of hand weights or resistance bands in a weight heavy enough to challenge you. If you don't have either, use cans from your kitchen cupboard or filled gallon jugs. You'll also need a mat or a carpeted area, if you're working out at home, and a mirror to watch your form. Beginners can also benefit from using an exercise ball or physio ball. Make sure you select one that is right for your height to prevent injury and incorrect form. You can also use exercise videos.

#3- Location:

You can do body sculpting at home, at the gym or outdoors by using park benches, your front steps or the curb in your driveway. Doing a body sculpting routine at a fitness center gives you access to machines designed for beginners, which can be safer than free weights--and personal trainers, if you need some tips.


#4- Exercises:

•A beginner's program targets all the major muscles of the body in either single joint (bicep curl) or multiple joint exercises (squats, push-ups). Do one or two sets of 10 to 15 repetitions (reps).

•When you do squats, sit back so your knees don't go past your toes. You can also place an exercise ball between the small of your back and a wall do wall squats while holding hand weights.

•When you do lunges or split squats, step forward with one foot and lower your body by bending both knees, forming 90-degree angles. The motion should be up and down, not back to front.

•To do a bridge, lie on your back, push up through your heels raising your hips and squeezing your butt. Be sure to engage your abs.

•To do a good push-up, place your hands under your shoulders and feet hip-width apart. Keep your shoulders away from your ears and keep your abs tight. If necessary, do the push-ups on your knees or against a wall.


•Do lateral shoulder raises by keeping a slight bend in your elbow as you lift your arms out to side. Don't hunch your shoulders.

•When you do bicep curls or tricep extensions, don't swing your arms. You're cheating if you rely solely on momentum to lift the weight, use a lighter weight if necessary.

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Fitness: Why Your Abs Are Not Growing or Showing?

Muscle: Why Your Abs Are Not Growing or Showing?

September 13, 2016 by Nathan Fitness ™

After 1000′s of crunches and seven brutally intense ab workouts per week, you’d think that it would all add up to that one coveted, magic number — 6.

It’s sad and discouraging when someone puts in a TON of effort to sculpt a rock-solid, well-defined set of six pack abs, yet the results are nowhere to be found. It can be unbelievably deflating. What’s an innocent, ab-happy person supposed to do?

One of the most redeeming things about fitness in general is that there’s typically a direct correlation between time, effort, and results. It’s a simple equation if you do cardio 45 minutes per day, 6 days per week, you will lose a lot of weight. Given that you do the right exercises, if you follow a comprehensive chest routine and increase the amount that you’re pressing over successive workouts, your chest will grow. It’s just the way exercise and training works.

I suppose that’s why you don’t see six packs endlessly populating the earth. And the truth is — it’s because most people approach ab training completely wrong and spend their time focusing on things that aren’t effective.

Getting a phenomenal set of abs requires smart training, a LEAN, clean diet, and minimal equipment…not ab workouts 7 days per week, ridiculous ab machines, or crunch, after crunch, after crunch.

#1. You Can’t See Them:

This might seem brutally obvious, but at the core (no pun intended) the most important  and fundamental  piece of ab development is being able to see them.
Bombshell.

I don’t care if you can do the ‘Plunging, Deep V, Lower Abs Workout‘ 18 times over. If your body fat % isn’t low enough no one will be able to see what you’re packing underneath. For men, body fat should be sub-10%; for women it should be sub-18% for the ab muscles to really pop.

If you want to get your body fat down to 6-pack levels, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet.

#2. You Try to Crunch Away the Fat:

Drill it into your cranium. There’s NO such thing as spot reduction.
You can’t crunch off the fat covering the lower section of your abs nothing about our physiology supports this misconception.
The only way to strip the fat from your abs is by gradually burning it off from your entire body through cardio, diet, and weight-training. Unfortunately, the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.
Stay persistent with a clean diet, resistance training, and cardio regimen and you’ll be able to maintain low body fat permanently. Abs require a lifestyle shift and a TON of discipline not a quick fix.

# 3. You Workout Your Abs Every Day:


Give your core a rest. STOP training your abs every day, or even every other day.
Like the biceps, chest, shoulders, legs, etc., the ab muscles need time to rest, recover, and rebuild in order to grow. Would you do biceps curls, bench press, or squat 7x per week to build bulging biceps, a hulking chest, or massive thighs? Never.

I recommend doing abs once every 3 days. That’s 2-3x per week. Not only will this allow your abs to actually recover and grow, but it’ll free up significant time to funnel into more intense, more transformative training (e.g. compound weight-lifting and cardio).

Most of your bandwidth in the gym should be spent divided across the major muscle groups (legs, chest, shoulders, back) and cardio; and then accessorized with targeted abs work. Don’t sacrifice that in pursuit of a six pack  not only do compound lifts like squats, deadlifts, bent-over barbell rows, clean & presses, and dumbbell swings shred major calories/body fat and stimulate muscle growth, they also work the core as hard  if not harder than direct ab exercises.

Big lifts are the sledgehammer; isolated ab exercises are the scalpel. Leverage both and reap the rewards.

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 Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

September 11, 2016 by Nathan Fitness ™

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " lawrencemccudden"

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jun 30, 2016 at 6:33pm PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jul 25, 2016 at 2:39am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Sep 6, 2016 at 3:10am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Aug 29, 2016 at 2:35am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Aug 20, 2016 at 7:57pm PDT

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

A video posted by Lawrence McCudden Health (@lawrencemccudden) on Aug 22, 2016 at 3:28am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jul 31, 2016 at 1:16am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jul 15, 2016 at 5:45pm PDT

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jun 16, 2016 at 1:45am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jun 22, 2016 at 2:40am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jul 5, 2016 at 2:13am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jul 12, 2016 at 2:13am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Sep 4, 2016 at 12:45am PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Sep 1, 2016 at 3:07pm PDT

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Aug 15, 2016 at 1:05am PDT

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How to To add Significant Muscle Mass in four Weeks [Part 2].

 How to add Significant Muscle Mass In Four Weeks [Part 2]

September 10, 2016 by Nathan Fitness ™


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.

Also Read: How to To add Significant Muscle Mass in four Weeks [Part 1]

÷ 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."

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Fitness: The Best Lower Ab Exercise Plan .

The Best Lower Abdomen Exercises Plan.

September 8, 2016 by Nathan Fitness ™

The lower belly can be a tough spot to tone, so if you've been struggling to lose the pooch, consider this workout your ticket to success.

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs.

The ab workout is quite simple to do by separating individual lower ab exercises or by combining different ones together. You can also add abdominal exercises to other workouts or cardio exercises.

•Pre Workout: always remember to stretch and warm up your body before a workout
•Inching Elbow Plank – 3 sets of 5 reps, 10 seconds rest
•Leg Drop – 2 sets of 12 reps, 15 seconds rest
•Scissors – 3 sets of 8 reps, 10 seconds rest
•Static Press – 2 sets of 15 reps, 30 seconds rest
•Weighted Crunch – 1 set of 10 reps

Take 2-3 minutes of break between each exercise. For a quick-fix, check out our 10 minute ab workout!

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 Top 5 Best Instagram Accounts to Follow for Workout Motivation.

September 7, 2016 by Nathan Fitness ™

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran. The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it

Start following these fitness trainers for gym motivation, workout videos--and a healthy dose of shirtless selfies.

Here are one of our favorites, your picks, and a few famous celebrity trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!).

#1-@brad_tarren

#2-@instamusclemen

#3-@mikechabotfitness

#4-@stepan_pereverzev

#5-@fabianniesslfitness

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How to Train all Your Muscles in a Very Short Space of Time.

How To Train All Your Muscles In a Very Space of Time.

September 5, 2016 by Nathan Fitness ™®

Knowing how to work more than one muscle at a time can make the difference between making it to the gym a few times a week or not at all. With some basic knowledge however you can learn to train all your muscles in a very short space of time, allowing you to spend minimal time at the gym and get maximum results. Some of the following exercises, if done incorrectly can be dangerous. So before attempting any of the following it is recommended you seek guidance from a qualified trainer to minimize risk of injury.


#1- Squats:

The squat uses most of the muscles in your body. While you’re whole lower body is doing most of the work, your upper body is stabilizing and supporting the weight. This exercise is best performed in a squat rack with safety rails or using a smith machine. Begin by placing the bar just at the top of your shoulder blades. Do not rest it on the back of your neck as this will cause injury. Once comfortable, remove the bar from the rack and ensure your feet are shoulder width apart and facing forwards. Looking forwards and keeping your back completely straight, lower the weight towards the floor keeping your knees behind your toes. Once your thighs are parallel with the floor you explode upwards by extending your knees and driving your hips forwards. It helps to look upwards as you lower the weight. This ensures your back stays straight.


#2-  Clean and Press:

This exercise is a favorite of powerlifters and athletes because it helps develop explosive power. It works the legs, shoulders, arms, back and hips. Stand with your feet shoulder-width apart with a weighted Olympic bar over the middle of your feet. Keeping your back straight, bend down and grasp bar with an overhand grip. Ensure your knees do not go out over your toes, and lower your buttocks until your thighs are parallel with the floor. Pull the bar off the floor as you stand up straight. Once the bar reaches your chest, pause for a second before you push it above your head with your upper-body muscles.

#3- Kettlebell Swing:

A kettlebell is a bowling ball-sized cast iron weight with a handle that has become extremely popular. The reason for the surge in popularity is because it is a great way of exercising your whole body, building both strength and stability. The first kettlebell exercise to learn is the kettlebell swing. You begin with your feet shoulder width apart with the kettlebell between your feet. As in the squat, you keep your back straight and lower your body to the floor to pick up the kettlebell. You then swing the kettlebell upwards in front of you as you stand up straight. While this may sound straight forward it does engage all of your muscles and is extremely difficult to do repeatedly.



#4- Dead Lifts:

Despite the odd name dead lifts are another firm favorite with most athletes because of its multi-jointed nature allowing for maximum use of all muscles. The dead lift also requires a weighted Olympic bar. Begin with the same starting position as in the Clean and Press. Once your thighs are parallel with the ground and back straight, contract your shoulder blades, look forwards and pull the bar upwards as you stand up. Emphasis should be placed on driving the weight upwards with your lower body muscles and back. Pause briefly at the top of the movement before lowering the bar back to the ground in a controlled manner. It is extremely important to keep your back straight at all times to minimize risk of injury.

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