Heart Rate : How To Burn More Fat.

Reaching a target heart rate is extremely important for fat burn. Boosting your heart rate means you’re pushing your body to its limit, which helps increase your metabolism. Read on to find out more about how your heart rate can affect fat loss.

•What is Heart Rate?

Heart rate is an important factor to keep in mind while trying to burn fat. Your heart rate is the number of times your heart beats in a minute. It is a very helpful number to monitor while exercising because it can help tell if you are exerting enough energy in order to burn fat.

÷ How to Find Your Ideal Fat Burning Heart Rate:

To find your ideal heart rate, start with your maximum heart rate. For men, this number would be your age subtracted from 220. So if you are 35 years old, your maximum heart rate is 185. Your ideal heart rate during exercise would be 50 percent to 80 percent of the maximum heart rate. If you intend to burn fat and lose weight while working out, then your ideal intensity level would be 60 percent to 70 percent. This level of intensity will burn more fat per every calorie that is burned.

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 ÷ What Intensity Should I be Exercising At?

Keeping track of your heart rate is also helpful, because it can be used to pace yourself. You do not want to start working out at an 85 percent heart rate if you are going to be working out for a long period of time. It is very important not to get carried away get ahead of yourself.

If you are a beginner, it would be best to start out with low intensity workouts and slowly work your way up to higher intensities. Starting at high intensity and exercising at that level all the time isn’t a good idea. It can lead to injury and breakdown.

While it is a fact that more fat is burned per calorie during a low intensity exercise, not as many calories are burned overall as they would be in a high intensity exercise. Consider that although these high intensity workouts may burn more calories and fat overall, it is not smart to do these all the time. It is important to engage in more of a moderate exercise routine in order to burn fat consistently without burning yourself out.

The Best Chest & Triceps Workout Routine.

The ideal upper body chest and triceps workout routine activates the target muscle groups as much as possible. The number of sets and repetitions per set depend on your training goals. The National Federation of Personal Trainers recommends that you exhaust your muscles within four to six repetitions for size and strength training. Use the amount that exhausts your muscles within 12 to 15 repetitions for general conditioning or stamina training. Complete four sets to build size and strength, or five sets for stamina training and general conditioning.

1- Guillotine Press:

The guillotine press targets the middle and lower fibers of your pectoralis major muscles, while minimizing the involvement of the deltoids. Lie beneath a loaded barbell, feet on the bench with a flattened lower back. Use and overhand grip that is wider than your shoulders. Keep your upper arms perpendicular to your trunk as you lower the bar to the top of your chest. Do not bounce the bar on your chest. Exhale and lift to your start position.


2- Dumbbell Incline Press:

The dumbbell incline press activates the upper fibers of your pectoral muscles. Grasp one dumbbell in each hand and sit on bench, with the back support set at approximately 45 degrees. Hold the dumbbells out to the side of your chest with your palms facing forward, and forearm beneath the weight. Push the weights up along a slightly arched path, which move the dumbbells inward and toward each other above your head. Lower the weights back to the starting position until you feel a slight stretch in your chest to complete each rep.

3- Weighted Dip:

Target your triceps and lower pectoral fibers with weighted dips. Fasten a dip belt around your waist, which allow you to attach weighted plates to your waist. You also may grasp a dumbbell between your ankles. Mount a wide dip bar using an oblique grip, which positions the bar diagonally beneath your palms. Straighten your arms, bend your hips and bend your knees. Lower your body by bending your arms and allowing your elbows to flare out to sides. Complete the rep by pushing your body up until you arms are straight. Dips can also be performed using only body weight.

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.