Sunday, February 7, 2016

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

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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(kah•tee•yuh)

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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.

Meet Katya is a fitness model from beautiful Miami who has truly embraced the lifestyle of health and fitness. Still a student, Katya aspires to become a personal trainer and instill her enthusiasm and passion for this way of life in others.

The combination of her amazing physique, appealing lifestyle and approach to fitness has seen Katya rise to prominence in recent times. She boasts the perfect combination of beauty and brains!

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Fitness: The best Muscle-Building Smoothie Recipes .

Whether for people who want to adjust their weight or for people who are health-concerned; smoothies are one of the best ways to achieve one’s goals. They can be nutritious, light, rich in vitamins or proteins or all of that together. And the recipes to make delicious Smoothies are just endless. Smoothies are easy to prepare and great for breakfast or for snack-time and they are ideal for vegetarians, too.

Here are some of the best Smoothie-recipes to try.

1 – Banana – Strawberry Smoothie :

This all-time classic is easy to make but delicious and with a lot of health benefits. The banana is rich in potassium and strawberries provide Vitamin C and antioxidants, among other important things. To make this Smoothie, you will need:

•1 ripe banana, sliced
•1 cup strawberries, fresh or frozen, washed and without stems, diced
•½ cup milk (or soy, almond, coconut milk)
•1 tsp. honey
•½ cup ice cubes

All you need to do is place the prepared ingredients into a blender and mix on low until all the ingredients are well blended. Serve immediately and enjoy. For garnish, fresh mint leafs or strawberry slices are great.

2 – Raspberry – Coconut Smoothie:

Raspberry is considered by many to be a superfood, so including them in a tasty, nutrient-rich smoothie is a great way to give your body all the health-benefits of both the berry and the coconut milk. It is low calories and low fat smoothie and ideal for a snack. Here is what you’ll need:

•1 cup fresh or frozen raspberries
•1 ½ cup to 2 cups coconut milk (depends on what consistency you like)
•2 tbsp. maple syrup or honey
•¼ tsp. ground cinnamon
Water to get the desired consistency

To make, place everything in a blender and blend well on low. Adjust the thickness as desired. Enjoy immediately.

3 – Multi – Fruit Smoothie:

This is a vitamin-packed Smoothie to provide you with the necessary energy, while in the same time it’s low in fat. You will need:

•1 pear, ripe, peeled and cored
•1 banana, ripe
•½ cup green grapes, no seeds
•2 tsp. honey
•¼ cup cranberry juiceIce cubes.

To make it, proceed as before by placing everything in a blender and blend well on low. Adjust the thickness as desired. Enjoy immediately.

4 – Breakfast Smoothie With Almonds and Apples:

This Smoothie is ideal to drink as a full breakfast, which will give you all the energy you need to get a great start into the day. To make this delicious drink you will need:

•5-6 almonds1 apple
•1 banana, ripe
•½ cup milk of choice
•¾ cup high quality yoghurt, like Greek yoghurt, plain or with flavor
•¼ tsp. cinnamon

As usual, place all the ingredients into the blender and blend on low until the desired consistency is reached.

5 – Ginger – Blueberry Smoothie:

To make this super-antioxidant and metabolism booster with high vitamins level, which is fabulous for breakfast, you will need:

•½ cup frozen Blueberries
•½ cup Greek yoghurt
•¼ cup rolled oats
•½ cup water4-5 ice cubes
•1-2 tbsp. brown sugar
•¼ – ½ tsp. fresh ginger, grated

Put the water with the oats into a blender and let them soak for about 10 to 15 minutes. Then add the other ingredients and blend until smooth.

6- Spinach – Peach Smoothie:

Although it might sound odd, this tasty Smoothie is great for detox and as healthy as it gets. All you need for this nutrient-super drink is:

•2 cups baby spinach, washed
•1 tsp. fresh ginger, grated
•2 tsp. honey
•2 cups peaches, sliced (frozen will work great)
•1 and a little more cups of water
•2 tsp. nuts, chopped

Blend all ingredients well in a blender. Adjust consistency as desired.

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Saturday, February 6, 2016

How to Make Your Workouts Fun and Enjoyable.

One of the biggest gripes that men have about exercise is that it’s boring. When we think of working out, we usually think of spending hours in the gym on the treadmill or on the weight machines. Although these exercises are effective, they can get boring after a while. To help keep your workouts fresh, take them outside or to a completely new setting. The change of scenery might be just what you need to stay motivated and reach your peak fitness levels.

Here are some fun activities to check out:

1- Hiking :

One of the most obvious forms of outdoor enjoyment is hiking. There’s something about walking out on the side of a mountain or through a group of hills that’s peaceful and awe-inspiring. There’s always a new trail to try, so it’s an adventure each time. Just remember to stay hydrated: Take a pre-workout supplement for men prior to your hike and take some packets with you for the hike – the energy it provides will get you through the toughest of trails.

2- Kickball:

Although it’s usually associated with grade school P.E. classes, kickball is also enjoyed by many adults. The World Adult Kickball Association – yes, this is a legitimate organization – has leagues across the country that you can join to become more active and meet new people. If you’re young at heart, this may be just what you need to get off the couch.

3- Rock Climbing:

We’re not talking about scaling Mt. Everest – leave that to the pros. You can find indoor rock climbing gyms in many cities so check to see if there’s one in your area. Rock climbing is a fun way to build muscle because it requires a lot of upper body power. Combine this exercise with a men’s creatine supplement and you’ll definitely gain some significant size.

4- Ice Skating:

It’s not just limited to winter – indoor skate rinks make this fun activity a year-round thing. Rent some skates – or buy some – and hit the ice to burn some calories. Whether you’re skating alone, with a partner or a group, this is a fun way to get active and start losing weight. Remember to take a post-workout supplement for men when you’re done – skating can really take a toll on your legs, so you need the right fuel to recover properly.

5- Paleo Workouts:

Paleo diets and exercises are all the rage right now. Paleo stresses the lifestyle of our hunter/gatherer ancestors – you basically eat and work out like a caveman. Strength-building exercises – not cardio – is the main focus of paleo workout regimens. Get in touch with your inner caveman by using tires, trees, rocks, medicine balls and other tools to take your workout to the extreme.

How To Build Muscle Mass in 2 Months.(100% Working)

The amount of muscle mass you can build in two months depends on numerous factors, such as how long you've been training, your age and genetics. Nutritionists suggests that those training under a year can gain 20 to 25 pounds of muscle in their first year, or up to two pounds per month, while after that your gains are halved in year two and halved again in year three. Nutritionists also has a slightly different formula and advises aiming for between 0.25 and 1.5 percent of your body weight in muscle gain per month. This gives you a good indication of how much you can build with two months of solid training.

1- Split Decision:

Set up your training split so you have sessions scheduled every week. If you're a beginner, Boston-based strength coach Eric Cressey recommends following a full-body routine, performed three times per week, in his book "Maximum Strength." For more advanced trainers, Cressey suggests an upper-lower routine, where you train your lower-body twice and upper-body twice each week. On the full-body schedule you need one to two days between each session and on the upper-lower routine you should avoid placing your upper-body or lower-body sessions on consecutive days.

2- Laying the Foundations:

Make compound exercises the foundation of your routine. These are moves that hit multiple muscles and are best for building muscle mass, according to personal trainer Tony Schober. Lower-body compounds, as suggested by Schober, include squats, deadlifts, good mornings, front squats and stiff-legged deadlifts. For your upper-body, go with bench presses, pull-ups, military presses, incline presses and barbell rows. Pick two compound moves to start each session with, then move to isolation moves. Lower-body isolations are leg extensions, leg curls and calf raises, while upper-body isos include flyes, front, rear and side raises, biceps curls and triceps push-downs.

3- Lift Big, Eat Big, Get Big:

Not eating enough is muscle-building crime number one. You need a surplus of calories to grow, so make sure you put as much effort into eating as you do training. Bodybuilding website Muscle and Strength recommends eating at least 1 g of protein per pound of body weight daily, at least 2.5 g of carbs per pound and a minimum of 0.25 g of fat. Start with these figures, focusing on foods like chicken, lean steak, tuna, eggs, peanut butter, brown rice, oats, potatoes, milk, fruits and vegetables. Weigh yourself once a week. If you've gained less than 0.25 pound, add an extra 200 calories to your daily intake.

Friday, February 5, 2016

8 Amazing Healthy Foods probably You Aren’t Eating.

As much as we try to eat healthy, there are still a lot of foods that we simply overlook. However, knowing about just a few of them can make your life incredibly healthier. That is why we have decided to show you the 8 best foods you probably aren’t eating.

1 – Kale:

Fortunately, kale is becoming more popular these days. However, a lot of people still refuse to try a dish that includes this vegetable and would rather eat spinach when they are thinking of which green veggie to eat. Now, don’t get us wrong, spinach is an excellent source of iron and vitamins, but did you know that kale is the number one source of vitamin A in the world? It is a vegetable that will strengthen your immune system and provide you with antioxidants capable of fighting off cancer in some cases. Eating kale will also do wonders for your heart health.

2 – Kefir:

Many people do not even know what kefir is, even though you can find it in any supermarket across the world. It is a fermented milk drink made with kefir grains, which are healthy bacterial fermentation starters. The next time you go shopping; don’t overlook this drink which is packed with so many beneficial probiotics that will keep you away from any type of sickness as long as you drink regularly.

3 – Sardines:

In some countries it is a popular food, but even there people do not eat sardines as much as they should. Sardines are simply one of the best sources of omega-3 fatty acids, which are immensely healthy for your heart and will fight off stress in no time. They are also good because little to no toxins is in them, since they are low on the food chain due of their size.

4 – Pomegranate:

This fruit is absolutely filled with antioxidants, which will fight off any type of harmful free radicals found in your body. The fruit is practically magical, as it can really help victims of strong chronic conditions, like heart disease, cancer, and Alzheimer’s. However, not everyone likes to eat pomegranate due to its unique shape, but you can quite easily make juice out of it. It is a great thing to drink on a break, as it will also make you more focused and boost your mood.

5 – Beets:

Beets are considered a superfood due to the exceptional benefits you receive from eating it. This vegetable is one of the best sources of betaine and folate in the world. What these two nutrients do is basically ‘clean’ the arteries that would otherwise increase the risk of heart disease. Also, reports say that this veggie can also fight off cancer.

6 – Pumpkin Seeds:

The next time you are looking for a snack, don’t forget about pumpkin seeds. They are one of the best sources of magnesium that you can find. Magnesium is really important, as it can lower the risk of early death by as much as 40 percent.

7- Sprouting Beans / Seeds:

Sprouting beans or seeds are a super food and are very easy to grow from home: common seeds being mung beans, alfalfa, lentils, broccoli, sunflower and soybean (beansprouts). The dried seeds / beans are simply soaked for typically 1 – 12 hours and then rinsed and germinated in a sprouting vessel; the most popular type being a simple glass jar with a piece of cloth or nylon window screen secured over its rim. Some of the top benefits of eating sprouted seeds include:

•There are up to 100 times more life-promoting enzymes in sprouts than uncooked fruits and vegetables

•The quality of the protein in the beans, nuts, seeds, or grains improves when they are sprouted

•The fiber & vitamin content of beans, nuts, seeds, or grains increases substantially when they are in the sprouted condition

•Most people are deficient in essential fatty acids and these increase during sprouting

Start sprouting from home today – the process is simple, inexpensive and one of the healthiest things you’ll ever do.

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How to Get Ripped abs in 4 weeks (complete ab program).

Six pack abs are the symbol of fitness for many people, and just like all fitness indicators, they are obtainable for anyone who is willing to put in the effort. All of the abdominal muscles are there; they just aren’t developed enough to pop, and are often hidden under a layer of fat. So, in order to have defined muscular abs, you need to drop fat and gain muscle.

Here are a few ways to get the waist you want and Get ripped abs in 4 weeks (complete ab program)

1- Eat Right :

Eating the right foods is crucial to building muscle and dropping the shroud of fat covering it. When you reduce the processed foods, sugar, soda, sodium, and carbs, and increase eating whole foods, fruits, and vegetables, you allow your body to drop water weight and adipose (fat) tissue covering your definition.

2- Reduce Body Fat:

You can do a million sit-ups a day, but if you don’t take off the wrapping, people will never see the work. Fat is the enemy when your goal is muscle definition. Eating clean, reducing calories, not eating late at night, and drinking enough water are all ways to reduce your body’s hold on fat. Also, adequate sleep and removing stress from your life helps to reduce the hormone cortisol.
Remember, there is no way to spot train to reduce fat from just your stomach area—any weight-loss tool that makes this claim should be viewed with skepticism. Your body will drop weight from every area simultaneously, not just your abs.

3- Increase Abdominal Muscle Through Weights and Core Work:

Increasing the size of your abdominal muscles through anaerobic weight training while decreasing fat will produce the six pack of your dreams. Anaerobic means “without oxygen,” and is generally an exercise with enough intensity to cause lactic acid fermentation, which helps build muscle. There are many core exercises that will help you achieve this: You will see results from incorporating hand weights, gym equipment, or simply body-weight exercises. While sit-ups are the go-to exercise, you can also do planks, push-ups, leg lifts, and pull-ups, which work your entire core. Also, increasing muscle in your back to match your abs will ensure that you maintain proper posture.

4- Utilize Cardio:

A great way to drop weight so you can see those strong stomach muscles is through cardiovascular training. When you invest in cardio, you burn calories, strengthen your circulatory system, increase your endurance, and kick-start your metabolism. Cardio is just another way to say aerobic training; meaning “living in air.” It refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Cardio can include bike riding, dancing, running, rowing, or climbing stairs. One of my favorite cardio exercises to increase abdominal strength is swimming, which works the entire body.

5- Invest in Circuit and Interval Training:

The most effective training program utilizes both endurance cardio with interval and circuit training. Interval training involves periods of high-intensity exercise with rest periods. Think of a sprint workout where you run 400 meters at an intense pace, then rest for two minutes before doing it again. Interval training straddles both sides of cardio endurance work. While with cardio, you may perform at 60% effort for an hour, in interval training you perform at 95% effort for a few minutes before allowing yourself a recovery rest period. Interval training is thought to be even more effective than sustained cardio for fat loss, as its intensity spikes your body’s fat-burning activity to a higher level.

Thursday, February 4, 2016

The Best Weight Lifting Routine for strength.

There truly is no "best" weight lifting routine for women, because any number of training programs can get similar results. In fact, you should switch your lifting routine every four to six weeks to force your body to adapt to new training stimuli. Women do not need to train differently than men, according to "The Female Training Bible." Besides having one-sixteenth of the testosterone of men, women's bodies respond to training in a very similar way, except that they cannot gain much muscle mass due to their hormonal profile. However, targeting training for growth hormone-release may help women because it plays an important role in their muscles' recovery process.

÷ Build and Burn Super-Sets:

For this weight lifting routine, you will utilize super-sets, which are done by performing one exercise and then immediately doing another with very little rest between them. The weekly breakdown might look like this:

Shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. For each day and muscle group, you choose one to three super-sets, each made up of three sets with 12, 10 and eight repetitions respectively. For your back for example, you choose two super-sets, combining pull-ups and straight-arm pull-downs into one and bent-over rows and machine pull-overs into the other. On the first super-set you would do a 12-rep set of pull-ups, rest 30 seconds, do a 12-rep set of straight-arm pull-downs, rest 30 seconds, do a 10-rep set of pull-ups, rest 30 seconds and continue alternating until you have completed three sets of each for the prescribed number of reps. Then proceed to the bent-over rows and machine pull-over super-set and do the same thing.

÷ 10 X 10 Workouts:

The 10X10 weight lifting routine is very simple, but can provide quick and impressive results, according to "The Ultimate 10X10 Mass Workout." This program crunches a lot of exercise volume, meaning sets and repetitions, into a short amount of time. It also helps to trigger the lactic acid response of the body, which stimulates more GH, or growth hormone production. Since women produce only a fraction of the testosterone of men, their bodies rely more heavily on GH for muscle recovery.

This routine follows a four-day cycle, after which you should rest at least a day, if not two, before repeating the program. The first day you work arms and shoulders, the second day targets legs and abs, the third day is a rest day and the fourth is chest and back. Each day you pick one compound exercise for each muscle group being trained and you do 10 sets of 10 repetitions, resting 30 to 60 seconds between sets. Pick a weight you can lift for 15 reps so that you do not reach muscle failure. For example, on chest and back day, you might do 10 sets of 10 reps on the bench press and then finish with 10 sets of 10 reps at the lat pull-down machine.