How to get well-toned body and powerful looking muscles.

Weight lifting is one of many workouts that will give you a well-toned body and powerful looking muscles. Weight lifting is a form of strength training that puts a lot of stress on the muscles, forcing them to adapt to the stress by growing larger.

By lifting weights for 20 to 30 minutes, two or three times per week, you should start witnessing muscle growth. You can sign up for a weight-lifting program if you are not sure how to start incorporating weight lifting into your muscle building routines.

In order to master weight-training, you need to consider the following factors:

1- Use the proper weights:


The proper weights should start straining your muscles after 12 to 15 lifts.

2-  Learn the proper weight-lifting techniques:

 If you are new at weight lifting, you may need a fitness trainer to guide you on which technique to use for the particular muscles you want to build.

3- Eat the proper weight-lifting diet:

As you start lifting weights, you will be expending a lot of energy. Muscles will also begin to develop, and both of these changes require that you eat a specific weight training diet in order to keep your health in tiptop form. Fitness trainers recommend that you eat foods rich in proteins.

4- Get enough rest:

You need to give your body enough time to rest. Take full-day breaks between exercising different muscles.

There are various other nitty-gritty details that you also need to consider when using weight training as part of your muscle building routine. Remember that your safety and health comes first, muscles and body tone second.

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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.

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.


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

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.


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

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

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The Best Gym Tip Every Beginners should know.

Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.

1- Get familiar:

Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.


2- Hygiene:

Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.

3- Ask for help:

Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.

4-Warm up:

Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.

5- Bring a towel:

Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.

6- Water bottle:

While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.

7- Keep the equipment back in its place :

If you take a piece of equipment to use during your workout, make sure you place it back, so that, other people don’t have to hunt around for it.

8- Don’t take too long:

We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.

9- Gym attire:

Clothing is one of the most important things, when it comes to gyming. Make sure you choose proper comfortable clothes, not too tight or too loose. Ladies, be cautious, you don’t want men to star at you, while you workout, so, choose well-fitted bras.

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6 Reasons You Should Drink Coffee Every day.

The benefits of coffee are far from being only related to the increase of energy. Despite being commonly demonized as an evil habit, science proves that things are not so. In fact, a few cups of coffee a day may generate various benefits that can affect directly and indirectly in its objectives.

1 - A Great Source Of Antioxidants:

Antioxidant are molecules that prevent cell damage, which over time can lead to several types of diseases and health problems. According to a study, coffee is a major source of antioxidants of the Western diet.

2 - You can Increase The Life Expectancy:

A recent study where researchers analyzed the coffee consumption among 400,000 people, was discovered a significant link between coffee and longevity.

Simply put, the study found that those who drank more coffee, generally lived longer those who drank less or nothing, and interestingly, the more they drank, the more they lived.

And that connection was both normal and decaffeinated coffee, so do not confuse consumption of coffee with caffeine alone.

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3 - Natural Antidepressant:

Anyone taking coffee can prove this, but the fact has also been proven scientifically.

Research conducted by scientists at Harvard found that regular coffee consumption reduced the risk of depression in women by 20% and suicide by 53%.

4 - Performance Increase:

Caffeine is the "drug" world's most popular, and can improve strength, muscular endurance, anaerobic performance, and breaking, aid in weight loss.

5 - You can reduce the risk of type 2 diabetes:

Type 2 diabetes is something epidemic these days, affecting about 300 million people around the world. It is characterized by generating insulin resistance, high levels of blood sugar and insulin production incorrect.

And studies show a significant link between coffee consumption and reduced risks of developing the disease. Some studies, come to show that consumption of at least 3 cups of coffee a day reduced the risk of type 2 diabetes by 42%.

6 - You can reduce the chances of developing certain types of cancer:

Research shows that coffee consumption may protect the body against cancer of the liver and colon, the more types of fatal cancer.

A review of nine studies involving more than 240,000 people, found a strong link between coffee consumption and reduced risk of liver cancer. Only two cups per day was associated with a 43% reduction in the risk of developing the disease.

Another study, which involved the analysis of diets and lifestyle of almost 490,000 individuals found that people who drank coffee were less likely to develop cancer of the colon and rectum.


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How to Get a Slender Waist for the Beach.

Do you want a slender wasp waist without any imperfection? To achieve the desired results and have a slender waist, you can do exercises at home.

*Slender waist:

1. Start the exercise in orthostatic position with support on one leg, the other extended at side. Keep one hand on the waist, another extended over head.
2. Leaning on one leg, extend the other hand back by turning the trunk.
When muscles are relaxed, inhale through your nose, and when they are in motion, exhale through the mouth. Repeat the exercise 20 times, and then change direction and repeat it again. This movement trains the oblique abdominal muscles.

*Wasp waist:

1. Start the exercise lying, leaning on your shoulder. Extend a hand before and the other flex behind over the head.
2. Then rise a leg up at the same level with the trunk.
3. Then raise the other leg and trunk up, relying upon the forearm. Return it to its original position.
When muscles are relaxed, inhale through your nose, and when they are contracted, exhale through the mouth. Repeat the movement 20 times for both sides of the waist. This exercise involves external and internal oblique muscles.

*Well defined waist:

1. Start the exercise lying laterally with support in one hand and the other over the waist.
2. From this position, raise the trunk from the ground leaning on palm, thus contracting the oblique muscles. Return it to its original position.
Repeat the exercise 20 times, and then turn and work the other side of the waist. This movement trains the external and internal oblique muscles.

*Waist with toned muscles:

1. Start the exercise lying down laterally, leaning on your forearm, the support leg extended and the other diagonally back, arm extended diagonally as well, thus extending the oblique muscles.
2. From this position, move the arm back and leg forward. Change position and practice with the other arm.
The exercise trains waist muscles. Repeat the movements 20 times with an arm and leg and then change position in the other direction and again perform the exercise.

*Thin perfect waist:

1. Start the exercise in lateral position with support on the forearm and the other hand fixed in front.
2. From this position, raise both legs to the trunk level. Return to their original position.

Repeat the exercise 20 times and you will feel oblique abdominal muscles. Perform the exercise for both sides of the trunk to get a perfect waist.

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Insanely bodybuilding's Motivation Guys 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 male trainers of Instagram.

 Here are one of our favorites @ 
 d-o-b-i-e , 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!).

 d-o-b-i-e is a fitness professional, who has become increasingly popular on social media over the last year due to his workouts and stunning looks, also a fitness cover model who has been featured in Muscle & Fitness magazine, as well as many others. His abs are insane, he shares fitness videos, and yes, we can’t get enough of him.

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The best Fat-Burning Fruits & Vegetables help fat loss.

Fruits and vegetables are the best source of carbohydrates and sugars with a high nutritional value and fewer calories. some types of fruit and vegetables are better than others to help in weight loss.

Eating fruits and vegetables can help you lose weight -- and thus burn fat. According to a study published in 2007 in the American Journal of Clinical Nutrition, reducing overall calorie and fat intake while eating more fruits and vegetables "is an effective strategy for managing body weight while controlling hunger." Eating the right fruits and vegetables will help fill you up for longer while providing you with the energy to burn off fat.



Here's a list of some of the vegetables & fruits that help you lose fat fast:

•PEPPER :

All forms of peppers are excellent for weight loss, pepper is one of the richest sources of vitamin C which enhances the function of the immune system, and help to absorb other nutrients. Cup of the pepper contains only 30 calories.

•Blueberries:

According to a researcher at Texas Women's University, blueberries may inhibit the development of fat cells because they are packed with polyphenols, an antioxidant that has many health benefits and prevents harmful chemical reactions in the body. According to the study, presented at the 2011 meeting of the Federation of American Societies for Experimental Biology, a group given three doses of blueberry polyphenols experienced a significant reduction in body fat compared to a group given placebos. In a similar study in 2009, University of Michigan researchers showed that rats whose diets were infused with a mixture of freeze-dried blueberries over the course of 90 days experienced a reduction in belly fat.


•TOMATO :

One cup of the tomato contains only 25 calories, the biggest reward healthy tomatoes is that they are rich in lycopene & a carotenoid who's working on the prevention of cancer.


•Apples

An apple provides 4.4 grams of fiber, which is nearly 18 percent of the recommended daily value. The high fiber content in apples will help keep you full for longer -- possibly reducing the temptation to snack on calorie-dense, processed foods. Researchers at the University of Washington found in a 2014 study that apples are full of "nondigestible compounds" that can help fight obesity.


•SPINACH :

From less sugary vegetables, one cup of spinach contains 10 calories and a lot of fiber.

•CUCUMBER :

Contains very low calories and high water makes it an ideal vegetables to satisfy hunger without an increase in weight, the cucumber   contains many vitamins and minerals as it helps the body get rid of dangerous toxins.

•Broccoli

CNN notes that broccoli contains only 30 calories per 1-cup serving, yet has plenty of fiber -- 1 cup provides 2.4 grams -- and polyphenols. In addition to its fiber, a nutrient in broccoli called sulforaphane helps cells burn fat, according to Elle magazine. A study published in 2006 in the Journal of Biological Chemistry found that this nutrient actually starts a chemical reaction in the body that leads directly to fat loss.


•CABBAGE :

Cabbage characterized by low calorie, high nutrient cleared of blood by getting rid of free radicals and uric acid, which can lead to pain in the joints and gout. Cabbage contains a high percentage of vitamin C, and contains iodine, which is essential to the health of the brain and the endocrine and nervous system work.

I wish you, dear reader continued good health and happiness & remember a "healthy body in a healthy mind".

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