Friday, January 22, 2016

How to Burn Fat and Be More Muscular & Sexier.

Add to Flipboard Magazine. You want to build muscle but also need to drop some fat.

You’re going to the gym, you’re eating your leafy greens, and you gave up pizza for the week. What more does your body want from you?

When you are going to put in a good amount of time and energy into something, it is so much more fun when you see real benefits to it. Men's Fitness & Workout™ is going to tell you my beloved readers( friends) how 2 lay out training your body better, so that you experience those benefits and changes faster rather than later.

The plan I am about to unfold is a bit extreme. If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat.

*Goal: Burn Fat, Be More Lean, Muscular Sexier:

With this goal, first thing is first. You need to be in a mode which you are burning fat, but you need to be challenging your muscles as well.

1-You are going to need 5 weight training days per week, and 2 rest days.

2-You will split up your body parts so that in 5 days, you cover them all, and allow each to rest properly in between.-

3-Time to add in cardio sessions to be done after each weight training session, try to keep the weight training to 30 to 45 minutes and 20-45 minutes of cardio.

4-Reduce general carb intake and only eat complex carbs most of the time, with a few simple carbs in there after workouts. By doing this, your body will have no choice to burn up more fat instead of energy from carbs. I would still do 1 high carb day per week to avoid overtraining and becoming too fatigued.

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Thursday, January 21, 2016

THE BEST STEPS TO SUCCEED IN NATURAL BODYBUILDING.

Add to Flipboard Magazine. Tired of being known as the 'skinny guy'.
If you want to build muscle then you have to Make your muscles pop with these effective 3 steps 2 succeed in natural bodybuilding:

1- TRAINING AS A NATURAL BODYBUILDER:

One of the best ways to train as a natural bodybuilder is to always put an emphasis on increasing strength on all the compound exercises. Your muscles grow when you put more overload on them, and increasing the weight and repetitions consistently on exercises like the bench press, squat, dead lift, barbell row, weighted dip, weighted pull up and military press are all amazing ways to consistently increase size.

Other than increasing strength, it is important to shock your muscles with varied workout techniques and strategies. This means that the more advanced you get with your all natural body building, the more you will have to implement things like drop sets, super sets, rest-pause sets and time under tension sets. These are all fantastic ways to get your body outside its comfort zone and increase the rate at which you break down lean muscle mass. The goal should be to do something different every single time you step foot in the gym as a natural bodybuilder.

2- DIET AS A NATURAL BODYBUILDER:

Diet as a natural bodybuilder is just as important as your training routine. A good diet will help to stimulate protein synthesis, speed up recovery and most importantly it will maximize your anabolic hormones. You need to learn and implement the concept of macronutrient timing to maximize anabolic hormone output. Since you are pursuing a physique as a natural bodybuilder, you don’t get the added boost of just injecting testosterone or HGH. The good news is that you can have sky-high levels of testosterone and HGH naturally when you implement macronutrient timing into your daily lifestyle.

3- SUPPLEMENTATION AS A NATURAL BODYBUILDER:

Consuming quality supplements to meet your training intensity will be a key factor to maximizing your genetic potential as a natural bodybuilder. One of the best things you can do to reach your genetic potential is avoid taking supplements from shady supplement companies. Stick with the supplement companies that only sell and promote quality products and don’t have huge marketing budgets and markups on their products.

How To Transform Yourself From Skinny To Strong Healthy Guy.

Add to Flipboard Magazine. Transforming yourself from skinny to strong requires more than a few visits to the gym. Gaining healthy weight requires as much focus and dedication as losing it. You want a change now, but the fastest rate of gain that is still healthy is just 1 to 2 pounds per week -- especially if you want most of that gain in the form of sculpted, lean muscle. Don't resort to garbage foods in an attempt to pile on the pounds faster. Plenty of calorie-dense, healthy foods are the best support for your efforts to gain weight.

Step 1

Eat five to six times per day. Aim for at least three full meals and two smaller, but still calorie-dense snacks. Skipping meals means skipping an opportunity to put calories in your body; calories are what lead to weight gain. Start with breakfast and schedule another snack or meal every two to three hours throughout the day.

Step 2

Increase the calorie density of every meal with healthy foods. Supplement foods by adding dense items like nuts to cereal and cook oats in milk at breakfast. Slather avocado on sandwiches and toss pasta with olive oil for lunch. Include a serving or two of dense, whole-grain bread and starchy vegetables at dinner. Indulge in trail mix, granola and smoothies made with fresh fruit, yogurt and peanut butter for snacks. These additions add between 500 and 1,500 extra calories per day -- enough to gain 1 to 2 pounds per week.

•Step 3

Have an extra serving of protein at meals to support muscle growth. Dr. Steve Fleck, chair of the Sport Science Department at Colorado College, told CNN that you should consume at least .55 grams of protein per pound of body weight daily when trying to put on muscle. If you weigh 145 pounds, you'll need at least 80 grams. Skip proteins high in saturated fat and instead seek out lean sources such as low-fat cottage cheese, chicken breast and flank steak.You can also include salmon and other fatty fish high in omega-3 fatty acids, which will boost your calorie intake.

•Step 4

Pack snacks whenever you leave home so you never find yourself without healthy, high-calorie options. Whole-food energy bars, packets of dried fruit or nuts, or a peanut butter sandwich on whole-wheat bread make portable, convenient options for men who don't like to deal with food prep.

•Step 5

Weight train to build lean muscle. Follow a protocol to build size which calls for two or three sets of four to eight repetitions of exercises for every major muscle group. Use weights for these exercises that fatigue your muscles by the last one or two repetitions; these should be at about 80 to 85 percent of your one-repetition maximum. Aim for three sessions a week on nonconsecutive days.

•Step 6

Increase the amount of weight your use for a specific exercise when eight repetitions does not lead to fatigue. Muscles need to be subjected to stress to break down so they can then repair stronger and thicker as you rest between weight-training workouts -- leading to weight gain through more muscle mass.

•Step 7

Do some cardio, but keep your sessions short to avoid burning too many calories. Try 20 minutes of moderate-intensity cardio that keeps your heart rate in a range of 50 to 70 percent of maximum no more than three times per week. Alternatively, do a 20-minute session of alactic intervals which stimulate your fast-twitch muscle fibers and complement strength-training efforts to build muscle. Do a bout of 10 to 15 seconds of hard and fast repetitive exercises, such as box jumps, medicine ball throws or short all-out sprints, and then rest 50 to 75 seconds and repeat for the duration of your workout. Cardio stimulates your appetite so you eat more and helps keep your heart healthy by improving its efficiency at pumping blood throughout your body.

*Warnings

Avoid taking supplements that promise quick weight gain. Many of these are full of additives and ingredients that are not regulated by the Food and Drug Administration. You can better your results and nutrition with whole foods.

* Tips

Don't drink during your meals -- it can squelch your appetite. Save water, juice and milk for after or between meals.
Enlist a workout partner to keep you honest about your workouts and to serve as a spotter.

Evernote

Wednesday, January 20, 2016

The best Fitness Tracking Wearable to Stick all of your goals.

Stick to all of your fitness goals this year with Atlas, the ultimate fitness trackingwearable. Recognizing over 50 preloaded exercises for you to choose from, Atlas automatically tracks your workout and even how well you performed.

This wearabletracks metrics such as the calories you burned, your heart rate, velocity, and even form score. This tracker is more like a personal trainer who lives on your wrist. Connecting seamlessly with the app, Atlas shows you which muscle groups were used and 3even lets you compare data from past workouts so you can improve.

The touchscreen device slides and locks into the wristband and comes complete with integrated optical heart rate sensors. The display is small enough to not get in your way but large enough to input data without needing your phone which makes it great for distraction free workouts.

More info.

The best Food Rich in Protein to gain muscle .

Add to Flipboard Magazine. High-quality proteins' such as eggs and meat offer more muscle-building amino acids than other protein foods.

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Learn how to build muscle and stay lean with this bodybuilding meal plan.

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.

Tuesday, January 19, 2016

How to Increase Mass of Body .

Add to Flipboard Magazine. With so much contrasting information out there these days online and in magazines, it can be very confusing to know what the right way to build muscle is. In truth, there isn’t one set rule. Rome wasn’t built in a day and your body won’t be either. ‘I don’t want to get too big’ is a frequent quote I hear from beginners. Worry about that once you have started adding muscle. You will not become muscle-bound monster over night. Start by setting small achievable goals and progress from there. For example, aim to add 1-2lb per week of lean muscle tissue and increase strength with it.

1) Leave The Ego At Home

Where I see a lot mistakes, is people (especially younger guys) trying to lift too heavy with incorrect form. I was no different when I first started. I was too busy thinking about the number written on the dumbbell or what others would think if the weight was light, rather than thinking about how to move it properly. Quality of movement wins every time and prevents injury that can hamper continual progress. If you can’t lift it correctly drop the weight and your ego. You can have the best plan, diet and supplements in the world, but if you aren’t training properly you will not grow.

2) Track Your Progress

Tracking your results is essential to both short and long term goals. Without an actual plan, workout log or goal you could be banging your head against a brick wall for years in a quest to build some muscle, wasting a lot time and money in the process.

Take pictures, your body weight and body fat before you start training, and again the same time and day the following week. Not only is this good for motivation but also makes your accountable to yourself to stay focused with your weekly workouts.

You should also be recording your workouts, beating your previous numbers, and setting new targets each week. In the end, however you do it, track your workouts and your body so you know you’re making progress! If you’re not making progress, it’s time to change the routine.

3) Don’t Over Complicate

Keep it simple. Develop a simple workout program that includes all big lifts like the squat, incline bench press, overhead press and deadlifts for around 6-8 reps maximum each set. Then work the rest of your exercises around these big muscle builders for around 8-12 reps. It’s not necessary at the beginning to look into advanced workout protocols. This will allow you to build a solid foundation for future gains.

Work the biggest muscles of your body first (glutes, quads, hamstrings, pectorals and back). By training your big movers with compound lifts, you’ll be able to lift safely – and heavily – in the gym.

Use a simple workout, work hard, refuel post-workout, and rest properly. For as hard as you train, you must recover harder for quicker muscle gains. That’s the best advice I have for everyone — from beginning lifters to experienced gym rats.

4) Eat Big To Get Big

You can be the hardest working guy in the gym but if your nutrition isn’t right you won’t grow. Your diet doesn’t need to be perfect, but pay attention to these basic rules:

1. You must be in positive caloric balance to build mass. If you want to put on weight of any kind – whether muscle or fat — you need to eat more! That’s how the mathematics of weight gain works.

2. Eat your protein! You can’t build new muscle without it. Good sources of complete proteins include fish, beef, chicken and any other dead animal. Milk, Greek yogurt and eggs are also great choices. Your bare minimum should be 1 gram of protein per pound of body weight per day. For more rapid muscle gains, bump that amount up to 1 1/2 or even 2 grams per pound.

3.Eat fat! It will support healthy hormone production and testosterone levels, both crucial for building muscle, fat loss and a health heart. Great choices are nuts, oily fish and avocado.

4. Don’t be scared of carbohydrates. Eating sufficient carbs are essential for both energy and recovery around sessions, especially if you have fast metabolism trying to grow. Choose your carb intake from oats, white potato, sweet potato and whole grain rice to minimise body fat gains as you get bigger.

5) Take The Right Supplements

You’re not going to need a barrage of supplements your first day in the gym. In the beginning, focus on eating healthfully, recovering, and performing well.

However, a good protein powder is a must if you’re going to want to add some muscle. Whey protein isolate (Iso:Pro 97) is essential post-workout and beneficial any time of the day. Multivitamins (Alpha Men) are your insurance against any vitamin deficiencies.Creatine Monohydrate will help maintain and build new muscle tissue, as well as increase your strength.

It’s okay to add more supplements as needed, once your priorities are in order and you can make good use of them.

Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

Add to Flipboard Magazine. You want to loss weight and 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 SOPHIE GRAY, HOLISTIC NUTRITIONIST, PERSONAL TRAINER & ALL AROUND LOVER OF LIFE.

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Holistic Nutritionist & Personal Trainer youtube.com/wayofgraynation snapchat: wayofgray my exact workouts & 7 day meal plan 👇www.wayofgray.com/pages/guides

More info.

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That leaves working out at home. But can you really get a great workout without leaving the house?

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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