How To Get Huge Lower Biceps.

Gaining muscle mass and definition throughout the entire biceps muscle can help increase size in the lower biceps area. Perform three sets of each biceps exercise for eight repetitions to promote muscle hypertrophy and gain strength in the upper arm. Stick with free weights to pump up your arms and rest at least seven days between biceps workouts to give yourself adequate time to recover. Before starting any resistance training program, be sure to consult a physician.

÷  Anatomy:

The biceps consists of an inner, or short head region and outer, or long head region. The muscle is responsible for moving your hands up toward your shoulders or rotating your palm upward. You can stimulate muscle growth by placing stress on the biceps brachii and brachialis muscles with weight training.

÷ Dumbbell Preacher Curl:

The dumbbell preacher curl can help add muscle mass to the flexors and lower biceps region while shaping the entire upper arm. Grasp a dumbbell with an underhand grip and stand with the backside of your lower and upper arm resting on the support pad of an incline bench. Stiffen your core and abdominal muscles to help stabilize your spine and support your body by assuming a split-stance position. Gradually raise the dumbbell from the support pad while exhaling and move the weight toward you while bending the elbow. Keep your wrist in a neutral position and avoid shifting your body during the movement. Continue to lift the weight until your elbow is fully flexed then slowly lower the dumbbell back to the starting position on the support pad.

6 Benefits Of Coffee.

The benefits of coffee are far from being only related to the increase of energy. Despite being commonly demonized as an evil habit, science proves that things are not so. In fact, a few cups of coffee a day may generate various benefits that can affect directly and indirectly in its objectives.

1 - A Great Source Of Antioxidants:

Antioxidant are molecules that prevent cell damage, which over time can lead to several types of diseases and health problems. According to a study, coffee is a major source of antioxidants of the Western diet.

2 - You can Increase The Life Expectancy:

A recent study where researchers analyzed the coffee consumption among 400,000 people, was discovered a significant link between coffee and longevity.

Simply put, the study found that those who drank more coffee, generally lived longer those who drank less or nothing, and interestingly, the more they drank, the more they lived.

And that connection was both normal and decaffeinated coffee, so do not confuse consumption of coffee with caffeine alone.

3 - Natural Antidepressant:

Anyone taking coffee can prove this, but the fact has also been proven scientifically.

Research conducted by scientists at Harvard found that regular coffee consumption reduced the risk of depression in women by 20% and suicide by 53%.

4 - Performance Increase:

Caffeine is the "drug" world's most popular, and can improve strength, muscular endurance, anaerobic performance, and breaking, aid in weight loss.

5 - You can reduce the risk of type 2 diabetes:

Type 2 diabetes is something epidemic these days, affecting about 300 million people around the world. It is characterized by generating insulin resistance, high levels of blood sugar and insulin production incorrect.

And studies show a significant link between coffee consumption and reduced risks of developing the disease. Some studies, come to show that consumption of at least 3 cups of coffee a day reduced the risk of type 2 diabetes by 42%.

6 - You can reduce the chances of developing certain types of cancer:

Research shows that coffee consumption may protect the body against cancer of the liver and colon, the more types of fatal cancer.

A review of nine studies involving more than 240,000 people, found a strong link between coffee consumption and reduced risk of liver cancer. Only two cups per day was associated with a 43% reduction in the risk of developing the disease.

Another study, which involved the analysis of diets and lifestyle of almost 490,000 individuals found that people who drank coffee were less likely to develop cancer of the colon and rectum.

How To Get Rid of Man Boobs.

Man boobs can crush the self esteem of even the most confident men. While man boobs can sometimes be the result of a medical condition (more on that later), they are usually the result of being overweight. Here are some ways you can prevent and get rid of man boobs.



1. Clean up your diet:

Chances are that your diet isn’t exactly healthy, especially if you already have man boobs. Cut out the junk food and replace it with lower-calorie fare. For example, munch on some celery sticks instead of potato chips; simple switches like these can help you control your calorie intake and speed up weight loss.


2- Burn more calories than the amount consumed:

Weight is ultimately calories in vs. calories out. To help you expend more calories, follow an effective workout regimen. Working out at least three times a day is a simple way to manage your weight and maintain optimal health. Your fitness plan should include a mix of cardio and resistance training to ensure you burn fat while also building muscle. And don’t forget to take your workout supplements. Supplements such as whey and creatine can help improve your performance and speed up results.

3. Drink lots of water:

The old “eight glasses a day” rule is no longer valid. You should be drinking even more water, especially if you’re active. Drinking water not only helps you stay hydrated but can also help you control hunger as well as your weight. Sometimes when we think we’re hungry, we’re actually thirsty. So the next time you feel a hunger pang, drink some water to see if what you’re feeling is really hunger –it’s probably just thirst.

4. Monitor your weight regularly:

This is done to detect any signs of weight gain. In case an individual notices that they are gaining a lot of weight at a very fast rate, they should begin working out in earnest. Chest workouts such as bench presses can help target the chest and increase muscle mass in the area, which in turn helps tighten loose skin. Don’t just focus on the number on the scale. Be aware of how your clothes are fitting as well.

5. See a doctor:

If you’ve followed the above tips and still have man boobs, see a doctor. Man boobs can sometimes be attributed to gynecomastia, a medical condition. If this is the case, your doctor can help you with the proper treatment, which may include surgery. When in doubt, get it checked out.

Essential Food List For a Diet To Gain Muscle.

Essential Food List For a Diet To Gain Muscle:

Food Rich in Protein:
- Whey Protein
- Eggs
- Chicken breast
- Turkey breast
- Fish (salmon, tuna)
- Protein Isolated soy protein bar
Food rich in carbohydrates:
- Sweet potato
- Oat, cream of wheat, rice cream
- Beans
- Bread
- Pasta
- All cereals (hot or cold)
Healthy fats:
- Olive Oil
- Sunflower oil
- Nuts
- Avocados
Really want to gain muscle, then give value to your Lie.

Homemade Supplement To Gain Muscle Mass.

Take a vitamin fortified banana cup with a homemade supplement to gain muscle mass helps develop strong muscles more quickly without harming health. However, those who do not practice exercises should not take this shake as often as he has a lot of calories, the individual may gain weight instead of defining the muscles and this in addition to not be expected can increase cholesterol.

÷Homemade Recipe supplement to gain Muscle Mass.

This homemade recipe supplement to gain muscle attached uses natural ingredients and is great to enhance the development of the muscles of those who practice exercises regularly.

*Ingredients

•Linseed
•Brewer's yeast
•Wheat Germ
•Sesame
•Rolled oats
•Peanut
•Guarana powder
•Preparation

Place 2 tablespoons () of each of the ingredients in a container and keep tightly closed. To prepare the shake simply hit the blender 3 tablespoonfuls of this mixture with 1 banana and 1 cup of whole milk. One should take the shake immediately after preparation, after finishing the exercises.
It is advised to keep the supplement in a sealed container in a dry place, away from light.

÷Nutritional Information

Shows the approximate nutritional information of a glass of shake which has 3 tablespoons full of homemade soup supplement, 1 banana and 1 cup of whole milk.

This shake is very nutritious rich in protein, has healthy fats and carbohydrates to the body and fibers that regulate the intestine and help detoxify.

3 Tips for Healthy Weight Gain & Build Muscle.

Gaining healthy weight can help you tone up your biceps, improve your strength or just look that-much-better in your jeans. Follow these easy rules to put on the pounds painlessly. Before you begin, consider consulting a nutritionist to help you set realistic goals for your gain.

1. Track your calories :

The first step: figuring out how many calories you consume each day simply to maintain your weight.

Use a calorie-tracking tool, to figure out how much you consume normally. Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi.

2. Eat a Balanced Diet:

To ensure your are building muscle, not fat, you’ll need to eat well-rounded meals and snacks, stacked with healthy foods and low on empty calories.

Politi advises eating 50 to 60 percent of your daily calories from carbohydrates, 15 to 20 percent from protein and 25 to 30 percent from healthy fats, such as avocado, healthy oils and nuts. While protein is often considered good for getting toned, it’s important not to go overboard when trying to gain weight, because it tends to be very filling and also requires a lot of energy to digest.

Instead, focus on “healthy complex carbs like rice, whole wheat or whole grain cereals and potatoes,”

3. Sneak  In Healthy Fats:

Heart-healthy olive oils, canola oils or a medium-chain triglyceride oil, like coconut oil, are your new best friends when trying to gain weight. Why? Adding them to a salad, smoothie or serving of grains can up the calories in your dish without making you feel more full.

“If you’re making rice, grains, couscous, or anything that will absorb liquid, add a generous amount of healthy fat to it, such as olive oil or canola oil, because the starch is going to absorb it,”

Additionally, you should stock up on a variety of nuts to snack on throughout the day. Just a handful of walnuts can pack more than 200 calories. “Nuts are great because nuts are very high-calorie, but they have a heart-healthy kind of fat.

Fitness : The Most Common Habits That Affect Testosterone.

Low testosterone is an increasingly common problem, and do not think that being young you are out of this, as are most of the problems not caused by age or pre-existing conditions, but by bad habits that dramatically affect the levels this hormone.

Then see, the main symptoms of the most common followed habits that affect testosterone.

•Main symptoms
•Excessive tiredness
•Lack of energy to perform daily tasks
•Discouragement
•Humor unstable
•Depression
•Low sex drive
•Unsatisfactory erections
•Low immunity
•Fat gain unusual
•Loss of muscle mass and strength.

Testosterone plays a very important role in our body that is not just to control how much muscle mass can have and maintain adequate levels of this hormone are essential to maintain the health and quality of life.




 As much as you think "quality of life" is a matter for women's magazine, know that their well-being in general can affect all areas of life that directly and indirectly will hinder your training, so this is something that we must worry.

Top Habits  That Generate Testosterone  Fall:

•Lack of rest (sleep incorrectly)
•Stress
•Industrial products in the diet
•Lack of good fats in the diet
•Practice very often and / or volume
Completely avoid saturated fats and cholesterol.

With the above list can not only discover how to prevent testosterone decrease, but also to avoid them, amplify your natural production.

Look for an endocrinologist
With the symptoms you can get an idea of ​​the problem, but only a doctor can tell whether the testosterone is really low and how much it is below normal, and can also find out other causes for the problem.