Get Motivited: Fitness Girls That Will Inspire You Be in Shape.

Add to Flipboard Magazine. 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.

Meet Yanita Yancheva is a Bulgarian fitness model and personal trainer. She has started amassing a big following on her social media pages and inspiring people with brilliant gym pictures and exercise tutorials.

Yanita created an amazing AMRAP fat burning circuit workout with us that you can incorporate into your fitness routine.

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How To Gain Muscle Mass with Homemade Supplement.

Add to Flipboard Magazine. 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.

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How to Boost your Health with Regular One Minute Walks.

Add to Flipboard Magazine. Housework and gardening chores can also add years to your life.

Inactive people who take up low-intensity activities for a minute at a time can cut blood pressure and cholesterol while boosting their well-being.

The breakthrough comes after tests showed it is better to keep moving throughout the day rather than undertake an intense burst of exercise followed by rest.


The results from a study of more than 1,000 elderly people are the clearest sign yet that exercise taken little and often, and a healthy diet, is the key to a long and healthy life.

Lead researcher Dr Thomas Buford, of the University of Florida Institute on Ageing, found that elderly people with limited mobility can lower their risk of heart attack and coronary death by a minute of physical activity.

Dr Buford said: “In the past, much of the emphasis was placed on engaging in structured physical exercise.

“It is becoming increasingly evident, however, that encouraging individuals to just reduce the amount of time they spend being sedentary may have important cardiovascular benefits.”

Experts say people should do 150 minutes of moderate or 75 minutes of vigorous exercise every week.

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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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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.

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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.

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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.

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