Fitness: How to Get a Super Defined Chest.

A tight, developed chest projects an appearance of strength and confidence. Obtaining a well-defined chest requires following consistent weight training, aerobic and diet programs. These three components work in unison to build lean muscle and burn excess chest fat. Learning how to develop your pectoral muscles while burning excess fat prepares you for your perfect-chest journey. Always speak with your physician before beginning an exercise and diet program.

•Step 1

Add a dumbbell chest press to your weight training routine. Get into the starting position by sitting on a flat bench with your dumbbells on your thighs, then slowly lean back into a reclining position. In the lying position, move your dumbbells to the side of your chest while keeping a 90-degree elbow angle. Lift the weights over your chest until you reach a full extension with your arms. Squeeze your chest muscles at the top of the movement. Slowly lower your weights until you reach the starting position and repeat until you achieve muscle fatigue.


  •Step 2

Perform the incline barbell bench press to develop the upper portion of your pectoral muscles. Lie on an incline bench and position your hands using a shoulder-width distance. Lift the barbell off the rack and slowly lower until you reach a 90-degree elbow bend. Lift the bar until you reach full-arm extension while exhaling throughout the entire lifting movement. Continue this exercise until complete muscular failure occurs. Muscular failure refers to the inability for working muscles to continue another repetition during an exercise.

 •Step 3

Perform a weekly minimum of three 30-minute aerobic training sessions to promote fat loss. Aerobic exercise provides a method for calorie burn, which translates to losing fat all over and around your chest area.

•Step 4

Pay attention to your calorie intake and quality. A diet that promotes fat loss and muscle development should consist of lean proteins like turkey, chicken or fish and slow-delivering carbohydrate sources like green vegetables and whole grains. Pay attention to your daily calorie consumption. Since 1 pound equals 3,500 calories, a daily deficit of 500 calories creates a 1-pound weekly weight loss rate. Losing weight assists in shedding excess chest fat to tighten your pecs.


•Warnings

Use a spotter when performing chest press exercises to ensure safety.

•Tips
Allow at least one recovery day between your weight training sessions.

•Things You'll Need
Dumbbells
Barbell.

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How to Develop Strength In All The Major Muscle Groups.

Instead of a stack of weights like most home gym units, the Total Gym workout machine system uses your own body weight as resistance. The unit features two pulleys and a sliding bench that can be adjusted for incline to make an exercise more or less challenging. Using the Total Gym, you can target and develop strength in all the major muscle groups, including the chest muscles, shoulder muscles, back muscles, triceps, biceps, glutes, quadriceps, hamstrings, calves and abdominals.

1-  Training Schedule and Routine:

The stress that the Total Gym workouts place on your muscles should overload and break down your fibers, which in turn will stimulate your muscles to get stronger and develop tone. In order for this adaptation to occur, your muscles need 48 hours to fully recover. Therefore, schedule three Total Gym workouts into your weekly routine so that sessions land on nonconsecutive days. If you want to focus on building strength, select one exercise per muscle group and do three to five sets of six or fewer reps of each exercise. For muscle size, select two exercises per muscle group and do three to six sets of six to 12 reps. Be sure to adjust the incline on the Total Gym so that each set is challenging with respect to the assigned reps. Always warm up your muscles with five to 10 minutes of light cardio before working out.

  2- Hitting the Upper Body:

To work your chest on the Total Gym, sit forward on the bench so that you can perform chest presses, close-grip chest presses and chest flyes or lie on the bench so you can do pullovers. For your shoulders, sit forward on the bench and lift the pulley handles up in front of you for front raises or sit facing the pulleys and row them to your shoulders for upright rows. Work your back with seated rows by sitting and facing the pulleys and rowing the handles to your torso; you can also lie on the bench with your head near the pulleys and pull the handles down toward the sides of your hips. For your biceps, sit facing the pulleys and curl the handles up to your shoulders for biceps curls. Hit your triceps by lying on your back with your head near the pulleys so that you can do lying triceps extensions.


3- Developing the Lower Body:

The platform at the end of the Total Gym allows you to lie on your back and perform squats and lunges, which target your glutes, quadriceps and calves. You can also use the platform to isolate your calves with calf raises. Work the hamstrings at the back of your upper thighs with leg curls, which you can do by attaching the pulley handles, lying face-down on the bench and then bending your knees to bring your feet toward your glutes.

 4- For the Core:

To work your abdominals and obliques, use the Total Gym to incorporate crunches, which can be done alone on the bench or while holding the handles of the pulleys for even greater resistance. Trunk rotations target the obliques and can be done by sitting perpendicular on the bench and twisting your torso to pull the pulley handles across your body.


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Fitness: How To Lose More Fat and 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.


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How To Sleep Better And Maximize Gains in Training.

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat. Below see 5 tips to improve sleep and extract all its benefits:

1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.


2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.


 4 - Cut Stimulant  Use  After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.


5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

• Conclusion:

The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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Insanely Motivating Fitness Girls That Will Inspire You Get Fit.

You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Meet " Rosanna Arkle " a hot model from New Zealand came on this planet as on 30th of Sep 1988. By profession Rosanna is actually an account manager but she also worked in several ads and worked for few model agencies.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

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.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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How To Avoid Fat Gain And Gain Muscle Mass at the same time.

How to avoid fat gain when trying to gain muscle mass? We know it's perfectly normal gain some fat during bulking (muscle mass gain phase), but if fat gain is predominant, that is, you realize you are gaining more fat than muscle mass, something is wrong.

After the first year of training, where you can gain muscle with relative ease, things start to complicate and you will be a very happy person if you are earning from 500 g to 1 kg of muscle mass per month. If you are earning more than this, is likely to be gaining more fat than muscle mass.

To avoid this it is necessary to remember that the concept of "eat all you see ahead" to win mass became outdated. The ingested calories surplus will turn into fat and not "more" muscle mass, fat you will hard time trying to burn to the cost of precious muscle mass. So it is much smarter just consume the required amount of calories than having to make a stage further definition and generates more loss of lean body mass.

In theory, the idea of ​​eating everything you see ahead for making the most of muscle mass and then burn excess seems to be perfect, but in practice the opposite occurs: the person can gain more fat than muscle mass and lose gained during the cutting.

What to do to prevent this?

Now, using our old friend the mirror! Through the looking glass, and even with the help of tape, you can review it week after week is gaining more muscle mass than fat or vice versa. If too much fat is winning, the number of calories in the diet should be reduced, preferably via carbohydrates. If there is no visible changes, the number of calories may be increased.

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Fitness: The Best Ways To Prevent Heart Disease.

Heart disease is one of the leading causes of death among older men. Though risk is partially determined by genetic factors, there are a number of things that individuals can do to ward off the condition. With encouragement from family and friends, they’ll likely find that many of the required lifestyle changes will soon become second nature:

1. Follow a Healthy Diet:

By avoiding junk foods and making subtle substitutions here and there, you can quickly improve their
cardiovascular health. Fatty meats should be avoided whenever possible. If meat must be eaten, you should choose grilled varieties, which are not cooked in oil and are thus much healthier. Beyond this, make a concerted effort to bring more fruits, vegetables, whole grains and legumes into your diet.

2. Exercise Several Days Per Week:

 Proper exercise goes hand-in-hand with a healthy diet, but some men are not clear on how much physical exercise is appropriate for them. In short, you should exercise at least three or four days per week at a moderate level. Find a relatively comfortable activity in which your heart rate becomes elevated for 30-40 minutes. Running and biking are just a few activities you can try.

3- Reduce Stress:

This is a tough thing to do, but it’s pretty important in the grand scheme of things. Engaging in some sort of meditative activity can do wonders for the body and the mind, and you might very well want to consider yoga. Most towns and cities feature yoga classes at the local recreational hall or gym, and instructors will provide excellent tips and guidelines on how to knock out stress.

4. Lose Weight:

If you’re carrying some extra baggage, you should try to lose those extra pounds. Excess weight means that the heart must work harder to pump blood throughout the body. The added strain can affect your heart health negatively. In addition to a healthy diet (#1) and regular exercise (#2), you may also want to consider using supplements. Certain supplements like a thermogenic formula and a pre-workout supplement can boost your metabolism and speed up fat loss.

5.  Promise to Quit Smoking:

 Smoking can have debilitating effects on the heart, so quit smoking ASAP. Once you’ve weaned yourself from the habit, most systems of the body will begin to function more efficiently, which is always good for overall heart health. Avoiding cigarettes will also allow men to exercise longer, which represents another path to better fitness.

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