The Best Exercises To Tone The Ches , Arms and Improve The Way You Look.

Toned chest and arm muscles can improve the way you look, feel and perform activities that require upper body strength and endurance. Perform a comprehensive weight training routine that targets the chest, shoulders, biceps and triceps muscle groups at least two days each week. Start each workout with a five- to 10-minute thermal warm-up that includes some form of cardiovascular activity followed by dynamic and static stretches for your chest and arms.

1- Chest:

Your chest muscles, called the pectorals, pull your arms and shoulders across the front of your body. Flat barbell or dumbbell bench presses tone and strengthen your whole chest. Dumbbell flys and cable crossovers help define your chest muscles. Use a weight that allows you to complete two to three sets of each exercise for eight to 12 repetitions. These exercises also work your shoulders and arms and should be completed before other exercises.

2- Shoulders:

Your shoulders each have a muscle group called the deltoids that allow you to lift and rotate your arms in various positions. Overhead barbell or dumbbell presses should be performed first. Lateral and front dumbbell raises are isolation exercises that shape your shoulders. Upright rows and dumbbell shoulder shrugs can help tone your shoulders and upper back. Perform two to three sets for at least three of these exercises for eight or more repetitions.

3- Biceps:

The muscle on the front of your arm is called the biceps. It enables you to lift and curl your arm. Biceps curls, a standard arm toning exercise, can be performed using a barbell, dumbbell or machine. Try variations of curls using an underhand or hammer grip, when the palms turn inward, in a standing, seated or inclined position. Pick two or three exercises and complete two to three sets for at least eight repetitions.


4- Triceps:

The muscle in the back of your arm, the triceps, works in opposition to the biceps to extend your arm. Lying triceps extensions can be performed on a bench with a barbell or dumbbells. One-arm overhead extensions or triceps kickbacks with dumbbells can also firm up the back of your arms. Triceps push-downs or close grip pushups are effective, advanced exercises. Complete any two or three of these exercises for eight or more repetitions.


• Considerations

Perform chest and arm weight training exercises on nonconsecutive days to allow muscles time to recuperate. Vary your routine by increasing weight or number of repetitions or trying new exercises. To see improved tone in your chest and arms, you should include cardiovascular activity in your workouts on at least three days each week to body burn excess body fat. Be sure to drink water and eat healthy to fuel your body for exercise.

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Insanely Motivating Fitness Girls That Will Inspire You Start Healthy Life.

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.

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.

Today our Motivating Fitness Girl On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is "sophiamiacova"

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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6 Shocking Foods That Destroy Belly Fat Fast.

Belly fat affects your physical appearance and poses harmful health risks. Visceral belly fat, the type that lies deep within your abdominal cavity, increases your risk of cardiovascular disease and type 2 diabetes, according to “Harvard Women’s Health Watch.” Moderate physical activity and a diet low in calories, saturated fats and refined carbohydrates can help combat belly fat. Consuming certain foods also can help fight excess abdominal fat.

1- Whole Grains:

Your body digests whole grains slower than refined grains due to the higher amount of fiber contained in whole grains. This helps you feel full longer, eat less and keep your insulin levels low and steady. These benefits are believed to shrink belly fat cells, according to CBS News. A study published in "The Journal of Nutrition" in March 2009 found that increasing dietary fiber consumption helps decrease weight and fat gain. Whole grains, such as brown rice, quinoa, oatmeal and whole wheat bread, should make up at least half of your daily grain intake, according to the 2010 Dietary Guidelines for Americans.

2- Avocados:

Avocados contain high amounts of monounsaturated fat, a type of fat that has several health benefits. Like whole grains, it reduces blood sugar and insulin spikes, which normally trigger your body to store excess abdominal fat.

3- Low-fat and Non-fat Dairy:

Dairy products such as low-fat yogurt and skim milk have an optimal combination of carbohydrates and protein to stabilize insulin levels. In addition, yogurt often contains probiotics that keep your digestive system healthy and decrease stomach bloating.


4- Nuts:

Similar to avocados, nuts contain high amounts of healthy unsaturated fats that may help control blood sugar levels. Certain nuts, such as almonds, contain significant amounts of magnesium, a mineral necessary for maintaining steady blood sugar levels.


5- Citrus Fruits:

The vitamin C in citrus fruits may help you burn up to 30 percent more fat during exercise, according to CBS News, making these fruits good choices for a pre-workout snack.

6- Soy:

Soybeans contain fiber, antioxidants and protein. Snacking on soy products keeps you feeling satisfied longer while their nutrients control insulin and blood sugar levels.

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Everything You Need To Know about How To Eliminate Excess Body Fat.

Losing stomach and face fat changes your appearance -- and improves your health.

The body deposits excess calories as fat in a layer under the skin called "subcutaneous fat." The fat on the stomach, abdominal fat, includes both subcutaneous fat and the most dangerous fat on your body, visceral fat. This fat blankets your organs and can harm your health. A combination of cardio, strength training and a sensible diet can eliminate excess body fat, the American Council on Fitness advises. As you reduce overall body fat, your stomach and face become slimmer.

Step 1

Increase your cardio. Walk briskly, use a mini trampoline, bicycle, dance, perform pool aerobics, step aerobics, martial-arts based aerobics or other continuous, rhythmic activity for at least 20 minutes three times a week to start. Increase your exercise sessions to 60 minutes most days of the week to burn fat and lose weight, the American Council on Exercise recommends.

Step 2

Perform resistance exercise at least two times a week for 20 minutes at each session. Use resistance bands or lift weights to maintain your muscles and keep up your metabolism as you diet. Focus most of your exercises on your legs, back and chest. Training these major muscles burns the most calories and helps to boost your metabolism so that you burn more calories.

Step 3

Engage in core training most days of the week. Include crunches, planks, side planks and leg raises to strengthen your abdominal muscles -- the obliques, rectus abdominis and transversus abdominis -- and your back. Strengthening your ab muscles can firm the midsection, so it looks tighter once the extra fat is lost; and a strong core can help you hold your belly in/improve your posture.


Step 4

Cut down on your calorie intake. A calorie deficit is needed to lose weight. Use monounsaturated fats in your diet in place of saturated fats. Substitute one-fourth of an avocado mashed on whole-grain bread for mayonnaise. Use olive oil instead of creamy salad dressings, and nuts or nut butters instead of cheese or butter. A diet rich in monounsaturated fat can help prevent and reduce abdominal fat, according to researchers who published their findings in the March 2007 "Journal of Diabetes Care." Eat plenty of fresh fruits and vegetables, whole-grain breads and pastas and low-fat dairy products.

÷ Warnings :

•Talk to your doctor about your weight and health concerns.

÷ Tips:

•Dark chocolate, olives and nuts contain monounsaturated fatty acids. Like olive oil and avocado, they are high in calories. Eat them in moderation. Cut down on saturated fats and trans fats for heart health and to avoid consuming too much fat.

•Performing cardio and training large muscle groups with squats, lunges, dead lifts and bench presses can help you lose abdominal and face fat by burning overall body fat. A gradual weight loss of up to 2 lbs. a week increases your odds of keeping off the excess weight. Setting goals and tracking your progress with a food and exercise journal can help you make long-term improvements in diet and fitness.

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How To Get Faster Workout Results.

We all want faster workout results; a lot of us guys would rather spend our time anywhere except a crowded gym. But whether you like it or not, working out is critical to your overall fitness and appearance.

Fortunately, there are a few shortcuts that can get you where you want to be in less time. If you’re looking to speed up results in the gym, these tips are for you:

1. Take men’s workout supplements:

 There are a ton of workout supplements out on the market, but only a few have been proven to boost your results. These include pre- and post-workout formulas as well as whey and creatine. Men’s pre-workout supplements can boost your energy so you can push yourself harder during exercise while post-workout supplements flood your body with the necessary nutrients for optimal recovery and growth. Whey, anabolic activators and creatine have been shown to noticeably increase muscle mass, too.


2. Give your body a break:

Many men believe that they need to work out every day to see results. This isn’t true. In fact, adding rest days into your workout calendar can drastically improve results. You see, your body needs time to recover. If you continuously push your body to the limits, you’re going to exhaust your muscles and they will never have the chance to grow; you could even injure yourself. Opt for at least one rest day a week, and always make sure to take your men’s post-workout supplement after exercise to restore lost nutrients.

3. Switch your workouts regularly:

 After weeks of doing the same exercises over and over again, your body is no longer challenged. In turn, any growth will stop and you’ll mainly be maintaining muscle instead of growing some. To avoid this plateau, it’s recommended you change your workout routine every month. Changes don’t need to be drastic; simply add more weight to exercises, do them in a different order or ditch machines for free weights (or vice versa). Switching up your workout can also boost your motivation significantly: You’re more likely to exercise if you find the workout new and interesting.

4.  Find a workout buddy:

Research has shown that a workout partner can do wonders for your routine. A workout partner holds you accountable and challenges you to do better. After all, you don’t want to be second place! This healthy competition is especially helpful if your motivation has been down in the dumps lately. You’re less likely to cancel on workouts because you’ll feel guilty otherwise.

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The best Fitness Guru to Follow on Instagram.

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest female fitness guru of Instagram. Here are one of our favorites, your picks, and a few famous celebrity trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!).

Paige Hathaway is a fitness professional, who has become increasingly popular on social media over the last 2 years due to her workouts and stunning looks, also a fitness cover model who has been featured in Muscle & Fitness magazine, as well as many others. Her abs are insane, she shares fitness videos, and yes, we can’t get enough of her.

Paige Hathaway decided to get into the world of fitness in 2011, when asked about this she has stated “because I needed a change and a new focus/direction”.  She was approached by a local well known trainer in Oklahoma City and began to train for her first bikini show.  Fitness became her passion and she admitted being addicted to how you could workout and improve you body, mind and lifestyle.

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How To Grow Your Lazy Muscles (Everything You Need To Know ).

If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.

If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

Strength exercise : 4 sets of 5 reps 2 minutes of rest between setsGrowth exercise : 4 sets of 10 repetitions and 1 minute restCongestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders. Your shoulder workout would be:

How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

•Monday : chest, shoulder and biceps
•Wednesday : leg and abdominal
•Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Cmbina three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.

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