How to Increase Energy & Push Your Muscles to Their Limits

Diet is the single most important element of developing energy for your workout. What you eat prepares your body to perform at its maximum during any type of exercise. Selecting the correct foods can increase your energy during your time working out. The optimum time to eat a meal is one to two hours before you start your workout. This amount of time allows your body to store the energy you will need to push your muscles to their limits.

•Fruit:

While fruit is important in your diet and should be eaten every day, it is vital to consume before working out in the gym. Fruit serves two very important tasks in the body. First, it dilates the blood vessels so they can carry oxygen to the cells and removes waste products. The second purpose of eating fruit is to provide the body with a source of simple sugars that will fuel the body immediately.


Bananas and oranges are extremely well suited for this task. Both contain sugars that will go to work rapidly in the body to produce energy. Bananas possess both simple and complex carbohydrates that provide immediate energy, digest slower and continue to provide energy throughout your workout.


•Complex Carbohydrates:

The best sources of long-term energy for your workout are foods that contain complex carbohydrates. In the body, complex carbohydrates metabolize at a much slower rate than simple carbohydrates like fruit juices, sodas and sweets. Complex carbohydrates fall into the food groups like whole grain breads, pastas and beans. Each of these types of foods provides your body with the fuel it needs to perform at your peak during the workout.



Make sure your pre-workout meal contains a large amount of these fuel sources. As they digest, your body will store glycogen in your muscles and fat tissue around your body. Glycogen is the main sustained source of energy during a workout for the body to metabolize. A combination of complex carbohydrates and protein will help build your body's store of glycogen.

Once your workout begins, the energy used will come from the simple carbohydrates you have eaten that metabolize quickly. This gives you the quick burst of energy that is typical at the beginning of a workout. Upon exhaustion of this source of energy, the body begins to obtain its energy by metabolizing the stored glycogen in the body. The glycogen metabolizes slower giving you sustained energy throughout your workout.

The final source of energy the body will use is protein, like your muscles. This is the state you don't want your body to reach because it will begin to draw its energy from the very muscles you are striving to build.

•Protein:

Protein is a mandatory component of your pre-workout meal. It is the major building block of new muscles developed in the gym. Protein has other important tasks to perform in the body during a workout. It helps maintain the proper nitrogen balance within the muscles and provides the essential building blocks for the repair and growth of muscle tissue. Consume protein throughout the day to keep your body supplied with not only fuel for energy but also with the nutrients required to repair and maintain our bodies. Providing a sufficient supply of protein will help to avoid hunger cravings and prevent the body from using your muscle to provide energy for the body.



The best sources of protein include fish, chicken and turkey, but all meats provide some amounts of protein. The most concentrated source of protein available is chicken and turkey. Not only the meat but also the eggs of these fowl provide more grams of protein per ounce than any other source of protein available. Other excellent sources of protein include dairy products such as milk, cheese and yogurt, legumes and nuts.

•Snacks:

Changing your eating habits to provide sustained food intake is just as important as what you are eating. Your body continually requires energy to make it through the day. This energy comes from the foods that you eat. With the goal of consistently working out with abundant energy in mind, you must prepare for that all through the day. You body builds the glycogen on a constant basis and if there is little or no glycogen available to meet your body's energy needs it will begin to break down muscle to obtain the necessary energy. This process is the main reason you need to provide your body with good foods every two to three hours of the waking day.


Snacking is a very good habit to develop. This does not mean consuming sweets and unhealthy foods throughout the day, but it does mean to eat healthy foods like nuts, cheese, fruit or snacks that consist of complex carbohydrates throughout the day. Supplementing your diet between meals with snacks will keep your body running at an optimum and help it to prepare for your next appointment to work out.

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The Best Bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " angeldiaz_es "

Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

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 some of our favorites, your picks, and a few fitness 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.

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How To Eliminate Fat & Get shapely, Sexy Inner Thighs .

Are you desperate for shapely and sexy inner thighs (just in time for summer) so you can hit the beach or the barbeque with confidence? Forget the latest fad diet claiming to eliminate your ‘thigh gap’ or spending hours per week struggling to get the ideal pair of legs. Your inner thighs are a beautiful part of your body and should be exercised as much as any other part of you. Unfortunately, many gym goers skip out on it altogether. Here’s how to love those inner thighs, by sculpting them in a way that works.

1- Build Muscle, Eliminate Fat:

Many women worry that if they lunge, squat or lift, they’ll lose out on the opportunity to achieve a sexy, thin frame—especially within the lower body. Don’t believe the hype! The truth is simply this: when you work on strength training exercises targeting your  lower body, you’ll naturally tone while trimming down your thigh size. It’s a win/win and in the process, you’ll achieve more confidence than ever before!

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 2- Increase Your High Intensity Cardio:

Just because you’re hitting the weight room doesn’t mean you should neglect your daily cardio. If you are serious about achieving sexy and shapely inner thighs, increase the intensity (rather than the frequency) of your cardio for optimal results! For example, instead of attending yoga class every day, swap a few classes out for an uphill sprint on the treadmill and a dance class.

3- The Best Exercise for Sculpted Legs:

What’s one of the most effective lower AND upper body workouts? Why, the squat of course! How often do you squat? If you’re like most people (especially those with an office job) you’re sitting way too much and not getting nearly enough movement as you should. In order to shape your inner thighs, you need to ‘up your squatting ante’.

Here’s how:

•Eliminate your worry about ‘squeezing’ a workout in by simply starting your day with one. Set your alarm for an hour earlier than usual, and start your workout with a solid squat session.

•Start with your legs shoulder width apart and make sure that they are firmly planted on the ground. You shouldn’t have them straight out in front of you but at a slight angle (in order to minimize a risk of knee injury.)

•With your arms straight out in front of you and your back straight, slowly bend down as if you’re going to sit down in a chair. Position your weight on your heels as you continue to lower yourself down until your knees are blocking your view of your ankles. Lift yourself back up slowly and repeat.

When you focus on working those inner thighs in an effective way (and thus, becoming an expert squatter in the process!) you’ll soon have stems that are sultry and shapely! With no time like the present, get moving and work those legs out like never before—with fast results you can show off just in time for the summer heat to kick in!

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Great & Quick Chest Exercises that Works Out Your Upper Pecs

Want to blast your chest? Try the cable cross. It completely stretches your pecs to build deep rooted muscle. The rule with the cable cross is if you keep the pulleys as high as they can go, that works out your upper pecs while positioning the pulleys near the floor and lifting upward will work your lower pecs.

Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. The flat, thick pec major originates in a broad sweep along the anterior surface of the clavicle, down the sternum, and from the cartilage of the ribs. It inserts into a much smaller area, the intertubular groove at the top of the humerus (upper arm).

The narrow, triangular pec minor originates from the upper and outer surfaces of three ribs and inserts into the coracoid process, a bony protrusion next to the shoulder joint.

The pec major is responsible for a number of actions involving the humerus, such as lifting the arm from the side (adduction), from the front (flexion), or turning it in an arm-wrestling motion (internal rotation). The pec minor has one major function, which is to stabilize the scapula.

The most popular exercises to add resistance to these basic movements include the bench press, dumbbell press, dumbbell flye, cable crossover, and the push-up. But they're by no means the only options. Let's take chest training a step farther and look at more advanced techniques to shock your muscles into growth.

Here’s a great quick chest work out (Perform three sets with 12-15 reps each):

Upper Cable Cross

Lower Cable Cross

Butterfly Machine

Barbell Bench Press – Medium Grip

Push-Ups With Feet on an Exercise Ball (For this one, do three sets of 25-50 each, depending on your strength).

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How you Can Make time to Workout with a Busy Schedule.

As you already know, regular exercise is crucial to good health. Unfortunately, a lot of us guys can’t seem to find the time to work out; lack of time is probably the most common reason men don’t work out. Although this may seem like a valid excuse, the bottom line is that everyone has the same 24 hours in a day and many people can still squeeze in exercise. Your goal shouldn’t be to find time – it should be to MAKE time. Here’s how you can make time to work out:

1-Schedule It:

Any time management guru can tell you that the things that get done are the things that get scheduled. To make sure your get your exercise in, schedule it. Just like any meeting you have for business, write down a time for exercise. Oh and as a bonus tip, if you schedule it first thing in the morning, the benefits are incredible. First, you’ll have it done and over with so you can get on with the rest of the day. Secondly, studies have shown exercising first thing in the morning boosts the metabolism for the rest of the day. Combined with a thermogenic supplement for men, an early workout can do wonders for your waistline. So set your alarm half an hour earlier than usual and get that workout in.

2-Work It :

Sometimes, carving out 30 minutes to an hour of an already jam packed schedule seems next to impossible. Nowhere is it written that exercise needs to be done in one fell swoop. Exercise is moving your body, so put moving your body into your daily routine. Park at the end of the parking lot and power walk your way to your office. Take the stairs instead of the elevator. Walk to your colleague’s office instead of sending an email or calling. All these may seem like tiny things but little things do add up over the long term.

3-Get a Partner:

Getting a partner may seem out of place in an article on how to make time for exercise but the addition is valid. By having a partner that you have scheduled time to exercise with, it gives you that extra impetus to make sure you take the time to exercise. By skipping a workout, you’re letting both you and your partner down; this could be just the motivation you need to exercise. Recruit a friend, family or even a personal trainer.

4-Set a Goal:

Exercise for exercise’s sake may be fine for some but to get the extra push to make it to the gym, some need a goal. Whether the goal is competitive like running a 5K marathon or health related such as lowering blood pressure, having a goal can keep you focused and sticking to your exercise schedule. For a little extra push in reaching your goal, consider taking men’s workout supplements. Supplements like creatine and whey can help you speed up visible results and help you transform your body.


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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

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

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

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.

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Fitness: push up Workout Routine That Engages all Muscles.

It turns out your gym teacher may have been on to something by making you do all of those push-ups. The classic exercise is known for strengthening arms, but it’s also an ideal move to target your core and lower back. If it sounds too good to be true, keep in mind that form matters. The Arizona Republic revealed you’ll only score these benefits if you keep yourself properly aligned. If you feel like you’ve mastered the basics, it’s time to incorporate some new challenges into your routine. These six variations help to focus your effort on different muscle groups to maximize your returns. Try them all and you’ll see why push-ups never go out of style.

1. Spiderman Push-Up:

If it’s chest and arm strength you’re after, then this move should be at the top of your list. StronGains explained those muscles are forced to work harder because this exercise incorporates leg movements that shift your weight to different areas. The article went on to say this move is particularly good for deltoids, pectorals, and triceps, but it’s also a great way to engage your core. Men’s Fitness said this variation is like doing a crunch and a push-up at the same time.

Start in the standard push-up position, with your hands planted firmly in front of your shoulders. As you lower yourself to the floor, lift your right foot off the ground and swing your knee to meet your right elbow. As you raise back to the top of the move, swing your leg back to the starting position, and plant your foot. Repeat on the other side. Men’s Health shows how to do this move properly. Remember, maintaining form is more important than the number of reps. Start small, and increase as you get stronger.

2. Diamond Push-Up:

Many people focus their efforts on building bigger biceps, so it’s a good idea to give the backsides of your arms a little bit of attention. About Health explained working on this muscle group is critical for avoiding imbalances that could lead to injuries. Just don’t overdo it, because the muscle group is small and can’t handle as much weight as other parts of your arm.


To perform a diamond push-up, place your hands on the floor in front of your chest with your fingers and thumbs pressed together to form a diamond shape. Your legs should be extended straight behind you, as with any push-up. Lower your chest to the floor, then press yourself back into the starting position. BodyBuilding.com illustrated the move and offered some suggestions for variations. Though this exercise is effective, it’s also incredibly challenging. BuiltLean also pointed out the move can be hard on wrists, shoulders, and elbows, so you might want to avoid this one if you have any nagging injuries on those parts of your body.

3. Clap Push-Up:

Before you roll your eyes at those guys who give a little hop and clap between each push-up, consider the benefits of this variation. Men’s Fitness said this exercise helps to build explosive power while developing your pectorals. Working these muscles will help carve a chiseled chest, but that’s not all. Livestrong said pectorals are key for stabilizing shoulders, which reduces the risk of injury and increasing momentum during sports.


This is also a great muscle group to focus on if you’re interested in losing a bit of weight. FitDay said increasing muscle mass, especially for large areas like the chest, boosts metabolism. This means you’ll burn more calories even when you’re not doing anything.

The move is fairly straight forward. Begin in the plank position with your arms extended and hands planted on the floor in front of you. Lower yourself toward the ground, then push yourself up quickly, clap your hands, and land back in the plank position. BodyBuilding.com said beginners should plan to start with their feet a bit wider apart. As you improve, you can move your feet closer together.

4. Push-Up Jack:

Time-crunched folks often have difficulty figuring out if they’re better off going with cardio or strength training, yet you really need to incorporate both into your routine. Instead of choosing one or the other, look to moves like this intense push-up alternative that combines the two. Start in the same plank position as you would for a regular push-up. As you lower your chest to the floor, jump your legs as wide as you can out to the sides. As you raise yourself back to the starting position, jump your legs back together.


This move might be the optimal choice for travelers, since you can do it without any equipment. Men’s Health recommended combining it with another move for an intense 4-minute workout that will elevate your heart rate while challenging your muscles. Do it a few times a day, and you’ll increase your calorie burn even more.

If you’ve never combined strength training and cardio, this move is a great way to start. Livestrong explained you’ll increase your aerobic capacity while building muscle in a condensed time frame, so you’re a lot less likely to get bored. The article also recommended keeping rest between exercises short in order to keep your heart rate elevated.

5- Feet Elevated Push-Up:

When standard push-ups start to get too easy, raising your feet higher will provide more of a challenge. DailyBurn said performing this move is very similar to an incline bench press, so it’s a good choice for days when you can’t make it to the gym. To perform this exercise, you’ll need some sort of object that will raise your feel about 12 inches off the ground. From there, lower yourself into the regular push-up starting position. Keeping your forearms vertical, lower your chest to the ground, then return to the starting position.

 While you can increase your effort even more by raising your feet higher, you should be mindful of what muscle group you are looking to target. The Arizona Republic explained bringing your feet past your hips turns the move from a chest exercise to a shoulder exercise. That can be a great thing, but people prone to shoulder injuries might want to be careful.

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