How to Get a Toned Strong Chest Fast.

Walk into any gym and you’ll see guys pumping iron, building up their pectoralis major and minor muscles, or simply their pecs. A strong, well-toned chest definitely draws attention, but more importantly, strength in the upper body can help athletes perform at their best. To develop your pecs, and specifically your lower pecs, include a variety of exercises to target and work these muscles.

•Weight Training Exercises:

Step 1

Build and strengthen your lower pecs with bar dips. At the gym, put one hand on each bar and bend your knees. You can also cross your feet. Next, lower yourself to the floor and lean slightly forward. Make sure you keep your arms near the sides of your body. When you feel a slight stretch in the shoulders, push yourself back up to the start position with your arms. Your posture should remain the same as you lower your body and return to the start. This exercise not only works the lower pecs, but also the triceps, deltoids and lats.

Step 2

Pump up your pecs with decline bench press. This is a potentially dangerous exercise and should only be done by experienced weight lifters and with a spotter. Lie on a decline bench and make sure your feet are locked under the leg supports. Next, grip the bar a little wider than shoulder-width and lift it off the rack. Slowly allow the bar to descend to your chest and finish by explosively pressing it back to the start position. The decline bench press focuses on the lower pectorals, according to Mike Behnken, certified personal trainer.



Step 3

Work your lower pecs with decline dumbbell flyes. You'll need a decline bench for this exercise as well. Once again, lie on a decline bench and lock your feet underneath the leg padding. Use a spotter to give you the dumbbells. Next, spread your arms wide with a slight bend in the elbows. Bring the dumbbells together to finish the exercise. This motion is similar to wrapping your arms around a large tree trunk.

Warnings:

•Any chest exercise involving a barbell or weight bench should have a spotter.

*Tips:

•Perform exercises such as narrow grip bench press and incline bench •press to strengthen the inner pecs and upper pecs respectively.

*Things You'll Need:

•Decline weight bench
•Barbell and barbell weights
•Dumbbells
•Parallel Dip Bars.

How to Get Those Toned Abs You Always Wanted.

By eating a balanced, nutritious diet and exercising regularly you can lower your overall body fat. As your body fat drops you can burn stomach fat and develop a set of chiseled, defined abs. The Mayo Clinic notes doing spot exercises like sit-ups won't reduce body fat in the abdominal area. Eat fewer calories than you burn to shed body fat and reveal your abs. Doing abdominal exercises may not shed fat, but can help you develop your ab muscles, creating the coveted abdominal six pack.

•Step 1

Consume fewer calories than you expend through a combination of diet and exercise. Shed weight at the rate of one to two pounds each week by burning 500 to 1000 calories more than you take in each day. The Mayo Clinic notes you may initially lose weight at a quicker pace. This is acceptable if the changes you make to your diet support your overall health.

•Step 2

Eat complex carbohydrates like oatmeal, fruits and vegetables, healthy fats like olive oil and lean proteins like tuna to cut back on calories, shed fat and tone up your midsection. Complex carbohydrates keep your insulin levels stable, preventing insulin spikes which promote weight gain. Healthy fats improve your cardiovascular health, and help you feel satiated. Lean proteins feed your muscles amino acids, pumping up your gym workouts.

•Step 3

Do crunches to define your abdominal muscles. Lie on a flat bench, and position yourself so your head hangs off the bench and feet rest near the end of the bench. Raise your upper torso by flexing your waist, then elevate your torso as high as you can, keeping your lower back flush against the bench. Hold the peak contraction for a moment and slowly lower upper torso until your shoulders make contact with the bench. Do four sets of 15 repetitions. Rest for 45 seconds between sets.

•Step 4

Go for a brisk walk or jog to shed fat and tighten up your abs. The Department of Health and Human Services suggests 150 minutes of moderate aerobic activity per week to burn calories, improve your mood and increase heart health. Walk to stores within walking distance instead of driving or take the stairs instead of the elevator to burn more calories.

•Tips

To supercharge your weight loss campaign do free weight exercises like squats, dead lifts and bench presses once a week. Resistance training boosts your metabolism which helps you shed fat. Do four sets of 15 repetitions for each exercise, resting for 60 seconds to ramp up the intensity of your workouts. Consult a physician before starting an exercise and diet program.

3 Health Benefits of Running you probably didn't know.

Wondering about what you can do to extend your life and age healthfully? Start running. The benefits of running are well documented. What’s more, running is easy to do and requires no special equipment other than good shoes. If you have never run before check with your healthcare provider to be sure you are healthy enough to hit the pavement.

1- Running Boosts Health:

Running at a moderate pace increases lung function and boosts your immunity. That means you may get fewer colds. You can also enjoy better overall health. Running has been shown to raise your good cholesterol and lower your risk of diabetes. Running can reduce your chances of getting some types of cancer. You may also be less likely to have heart disease, high blood pressure or a stroke.

2- Running Boosts Mood:

Runners know that a bad day quickly slips away when they lace up their shoes and head for the road. The reason for this is that running encourages secretion of hormones called endocannabinoids. In fact, running regularly has been shown to be just as effective as anti-depressants for treating mild depression. Get these feel good benefits with a running program of just 30 minutes most days of the week. When you do you will find that you sleep better and have less anxiety, too.

3- Running helps you Manage your Weight:

If you are looking for a stress busting strategy that can help you stay slim running is it. Running burns calories and fat. Maintaining a healthy weight is an important way to avoid chronic illness.

If you have never run before, don’t worry, getting started is easy. Begin a regular walking program and add a few seconds of running each minute. Increase the amount of running time as you build stamina. In the beginning you might run 10 seconds of every minute. With time you can increase to alternating one minute of walking with one minute of running. Before you know it you will be able to run for 30 minutes. Stick with it and be patient with your progress. The health benefits will be well worth your efforts.

Fitness : Strength Training Benefits Without Lifting Heavy Weights.

Lifting is an important component of any fitness programs. Benefits include improved bone density and body composition. Other reasons to weight train include improved insulin sensitivity, which means a lowered risk of type 2 diabetes, increased strength and lean muscle mass. All these positive outcomes can lead to greater confidence and better overall mental and physical health. You can enjoy all the benefits of strength training without lifting heavy weights. Here are some tips to get started.

1- Add more reps

Strength training with heavy weights can fatigue muscles quickly. You can build strength with lighter weights using more reps. This strategy can be just as effective for increasing muscle strength and encouraging muscle growth. More reps help you build endurance and maximize metabolic stress, which encourages the very muscle growth you are after.

2- Try Plyometrics

Plyometric exercises train the body using resistance. You can build muscle power with these jump training moves. Results are achieved by forcing the muscles to contract quickly in what is called a stretch-shortening cycle. Benefits include improved strength, speed and muscle elasticity.  Runner’s World recommends that you have a good strength training regimen in place before beginning a plyometric plan to minimize risk of injury. They also offer the following sample exercise: Height Skips – skip along jumping as high as you can. Try to land on the ball of your feet as you skip. The emphasis in this exercise should be on how high you can jump. Aim for 15 reps per leg.

3- Build strength with planks

Planks area great go to exercise for strength building. This resistance exercise builds your core, shoulders, arms and glutes. A basic plank begins with a push up position and uses your body weight to strengthen and tone. Place your body stomach down on a mat or towel. Lift yourself up so that your body is resting on your toes and the forearms. Your spine should be straight so that from the side it looks like a plank. You should feel the work in your abs and arms. If you feel it in your back reposition your body. Start with two 20 second reps every other day.

4- Buy a resistance band

This go anywhere tool is a great way to build general muscle strength. Resistance bands are inexpensive and easy to use. When you get one try the lunge with bicep curl to build upper and lower body strength.  Start by putting the band on the floor and placing your right foot on it. Step back with your left foot and with an underhand grip on the handles pull the band toward your chest as you bend your right leg into the lunge position. Aim for 15-20 reps per leg.

Strength training is especially important as we age. Improved bone density and reduced likelihood of type 2 diabetes are two of the most important health benefits this health activity provides. Training without lifting heavy weights can help you build strength and stamina with less risk of injury. Try a few of the above exercises to get in good shape for life.

How to Lose Weight And Gain Muscle With TestoRipped.

TestoRipped is a Hardcore Fat Burner that promotes crazy lean muscle and HUGE weight loss. Its unlike any other product on the market. This product is PACKED with only the best ingredients that give you the satisfaction of strength, power and TONS of energy! Most fat burners on the market just don’t cut it with their mediocre ingredients and ingredients that don’t even help with weight loss. It doesn’t mess with that nonsense. 

It is so effective because it has the most effective formula. When you get a dietary supplement that has this much packed into it, there is no way that you cant get results. A clinically controlled test has been done on the effectiveness and efficiency of each and every single ingredient. That way you know they didn’t just throw in a bunch of fluff ingredients. 

÷ What TestoRipped Will Do For You:

•With this you can push your workouts so you can gain lean muscle

•With its supercharged pre-workout energy you can hit the gym running

•You will notice a difference when you are lifting with massive power gains

•No more wasting time with fat loss, with TestoRipped you can accelerate the process

•Don’t just gain lean muscle, actually see the increase in muscle definition.

More info.

Top 5 Great Fitness Ideas That Change Your Body .

Fitness is crucial to people staying in shape and maintaining balance in their lives. However, it can be difficult to find the right information you need about fitness due to the vast amount of articles that are out there that claim they know it all, but usually, they do not. Read this article to learn more about fitness, establish your own goals and design a program that works for you.

1-Pick One exercise That You Will Enjoy Every  Day :

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. If you choose something you enjoy, you’ll be excited to work out.
You can remain dedicated to your fitness program by setting goals for yourself. This encourages you to stay focused on defeating obstacles rather than becoming overwhelmed by their difficulty. Having a goal discourages thoughts of quitting and will keep you motivated to continue on with your fitness program.

2- Target Your Problem Areas:

The best fitness routines target your problem areas and allow you plenty of flexibility. Try to find classes that are held near your location.
When you have decided to commit to a fitness routine, do not just do what you think is normal. Many different activities are available to participate in that will give you an excellent workout without stepping foot in a gym.

3- Participating in Physical Activities:

Participating in physical activities that you enjoy will help to keep you motivated to reach your fitness goals.
Depending on your ultimate goal, the frequency of your strength training will vary. If larger, more powerful muscles are desired, you need to strength train less frequently. If you prefer more leaner muscles, do more strength training.
It is recommended you work on contact skills for playing volleyball. Playing foosball can help you to to improve your contact skills. Foosball is a sport that requires special hand-eye coordination to succeed. You can become better at volleyball through football.

 4- Building Tougher Abdominal Muscles:

 Is a great way to maximize the efforts you are making to obtain better fitness. You can achieve this by doing morning sit-ups with weights or not. Abs are in the center of you and will give you the ability to flex, this can make you successful at weights.

When you’ve been injured, start exercising as soon as possible. Of course, be easy on the muscles you’ve injured. You can help to heal injured muscles by doing less intense exercises, as long as you do not do it too intensely. If you do stretches that focus on your injury, it will focus circulation there.


5- Exercise With Friends:

Join up with your friends to exercise if you find that you are having a hard time sticking to your exercise plan. By having a friend to exercise with, you will stay motivated. When you exercise with someone else, you get support and a little competition. You are going to push harder, and that is going to help you reach the goals you have.

When you first get in shape, it can be easy to over do it. If you are out of shape and have not done any exercise for a while, you need to start slow or you can injure yourself. If your body and muscles are not accustomed to this level of activity, you are more susceptible to injury.

No matter how important it is; there will always be people who aren’t willing to learn about proper fitness. These people may not want to learn or they may just be lacking the right methods. The article you just read is designed to impart the basic information you require to design a robust fitness program that you can use to achieve your fitness goals.

Fitness : How to Make your Saggy Arm Go Away!

Maybe you call them batwings instead of saggy arms. No matter, of all the things loose skin that hangs from the outer arms can be called most of us don’t want to claim or keep it. Not to worry. If less than firm arms keep you in sweaters instead of free to strut sexy summer style there is good news. Arms are among the easiest body parts to tone quickly. Just a few weeks of exercise will have you out of long sleeves and into cooler styles you can wear with confidence.

1- Push-Ups

Start by lying face down on a towel or mat. Place your hands palms down under your shoulders and rest your feet on your toes. Lift your upper body until both arms are fully extended. Your body should look like a bridge. Lower your body so that your elbows are bent and raise your body again. Raising and lowering your body in this way exercises the triceps, the muscle when lacking tone is responsible for saggy arms. Start with three sets of ten. You can modify this exercise with a stability ball. Keep your toes on the ball and bend your arms until they reach a 90 degree angle before fully extending them again.

2- Tricep Extensions

Stand with feet hip width apart and knees slightly bent. Holding a kettle ball or dumbbell in hands clasped together, raise both arms so that they are fully extended above your head. Now lower the weight toward the middle of your back. Your elbows should be about at your ears. Raise and lower the weight for three sets of 10. You can also do tricep extensions one arm at a time.

3- Tricep Dip

Sit in a chair and grasp the edges of the seat. While maintaining your grasp move your bottom off of the chair and lower it toward the floor. Use your arms to raise and lower your bottom. Your bottom should be just below your knees as you bend and your arms should be fully extended as you return to the original position. The value of this exercise is that you don’t need any special equipment so you can do it anywhere using just a chair and your own body weight to get those triceps into shape.

4- Reclining Tricep Stretch

Lie on your stability ball with a weight in each hand. Bend your elbows so that your forearms to bring the weights to each temple. Next fully extend your arms from your shoulders so that the weights are positioned above your chin and chest. Repeat for two sets of ten.

Trade your saggy arms for toned triceps by doing these exercises a few times each week. Stick with the routine and you will be able to pack up those summer arm covers in no time at all.