Fitness : How To Bulk up In Healthy Way.

Looking to bulk up? Men's Fitness & Workouts Fix™® runs through the 5 sure-fire ways to build muscle naturally:

1. Eat More:

If you want to gain more muscle then you need to up your calorie intake, which means eating more. If you aren’t consuming more calories than you are burning throughout the day, you won’t be able to put on any muscle. Your diet should be made up of nutritious, unprocessed foods that are rich in complex carbs, protein, healthy unsaturated fats, and important nutrients needed for muscle growth, energy production and good health. Steer away from processed, sugary and fatty foods that will only mess with your blood sugar levels and promote fat gain.

2. Increase your protein intake:

Protein is essential for providing your body with amino acids, which are vital for building and repairing muscles. Have some good quality protein with each meal and with snacks. Having protein with each meal and with snacks will help increase amino acid levels to optimize muscle growth. Choose healthy, lean protein choices such as lean meat, chicken, eggs, fish, legumes and low-fat dairy foods. Healthy protein-rich snacks include nuts and seeds, quinoa, yoghurt, muesli and protein bars and balls, and hummus with wholegrain crackers.

3. Protein powders are a great way to boost your protein intake:

There are lots of different protein powders on the market. If you find whey-based protein powders difficult to digest, and you suffer from bloating and gas when you consume them, go for a brown-rice-based protein powder instead, that is still a fantastic protein source without the tummy upset. You don’t need to go overboard with protein either as excessive amounts of protein can put you at risk of putting on fat.

4. Don’t forget to have some complex carbs with each meal:

You need carbohydrates for energy, and to fuel your muscles when you train to stimulate muscle growth. Choose complex carbohydrates such as whole grains, brown rice, wholemeal pasta, whole oats, grainy breads and root vegies like sweet potato. These types of carbs will supply you with sustained energy.

5. Eat 5-6 smaller meals:

Eating 5-6 smaller means throughout the day ensures that your body is getting a good constant supply of fuel and amino acids to build and repair muscles. Having a protein shake (that also contains some carbohydrates) around 30 to 60 minutes after weight training will help encourage muscle development by upping the production of anabolic hormones. Protein fruit smoothies are another healthy post-workout snack, made with healthy ingredients like low-fat milk, banana, berries, LSA, chia seeds, yoghurt and protein powder.

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How to Get Jennifer Lopez perfectly-chiseled abs

Jennifer Lopez's Diet and Fitness Secrets Are Worth Taking a Few Cues From. ... With good genes and a tireless work ethic on her side, here's how J Lo stayed healthy, happy, and fit

Celeb trainer Tracy Anderson explains how she helped J.Lo get stronger than ever & got those perfectly-chiseled abs .

"Jennifer's goals are always consistent: to be healthy, connected to herself and balanced. I tell all my clients that it's important to be honest with yourself about where you’re really at with your health.

The past is the past and whatever you have put your body through, good or bad, is irrelevant to harp on about at this point. Pick an expert and stay focused on a program. I work very hard to make sure that I have programs available in home or in-studio.

Always remember you have options, but not working out is not an option. You are how you eat and you are how you move. Every day that you don’t work out you’re gaining weight or staying the same.Try to eat organic wholefoods every chance you get."

÷ Tracy's Workout:

Repeat the circuit four times, alternating the order of exercises with each round from 1 to 4, then 4 to 1.


1. Jumping Jacks with Shoulder Press

Holding a 1-2kg dumbbell in each hand, jump your legs out and simultaneously press your hands up above your head. Bring your hands down to your shoulders as you jump your feet in. Do 20 reps.

2. Third-position Knee Lift

With your toes turned out and one foot in front of the other (as in ballet’s third position), lift your knee up towards your shoulder. Complete 20 reps then swap legs.

3. Side-to-side Plank

In the plank position, step your left foot to your right one, then return it to starting position. Do 20 reps on each side.

4. Attitude Butt Lift

From the kneeling position and resting on your forearms, lift one leg to hip height. Complete 20 reps on one side before swapping legs.

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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 male trainers 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!).

Our Best Fitness Guru to Follow on Instagram today is " Jared Thompson"

 This strong, sexy and powerful fitness model Jared Thompson. Despite being a relative newcomer to the fitness scene, Mississippi hunk Jared has been turning heads by picking up wins in NPC physique competitions and shooting with top fitness photographers. Jared started building up his body in middle school and he hasn’t stopped since. It’s easy to get caught up in his perfect abs and stunning physique, but Jared truly is a sweetheart and that’s why he’s our Best Fitness Guru to Follow on Instagram.

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Fitness: How to Get Ripped abs in a Month?

We are constantly bombarded with what we should and shouldn’t be doing to get those perfectly defined abs. The top and bottom of it is that you will never have visible abs if your body fat is not low enough. That’s obviously where a healthy diet comes in. But what are the best exercises out there for defining our mid-section and bringing out those chiselled abs and ‘six pack’ that will set us apart from the crowd? Read on to find out….

1 – Exercise Ball Crunch:

A classic exercise that works the upper abdominal region the most. Simple but more effective than doing it on the floor as it allows you to stretch the abs and back more, allowing a greater range of motion.

Sit on the ball with feet flat on the floor before lying back until your thighs and torso are parallel with the floor. Keep your hips on the ball. Breathing out, contract your abs to raise your torso to no more than 45 degrees. Count 2 seconds up, hold for 2 seconds at the top and lower to the count of 2 seconds. To make the exercise more difficult, bring your feet closer together or extend your arms behind your head.

2 – Reverse Crunch:

An effective exercise that targets the lower abdominal region because you’re bringing your legs towards your body rather than your body towards your legs. Great for home workouts as it does not require any equipment.

Lie on your back with your hands by your side, knees bent, feet together and about six inches off the floor. Keep your feet close to your hips as you curl your lower body towards your shoulders, rolling your hips and lower back slightly off the floor and breathing out as you do so. Squeeze your abs in the top position before lowering your legs back to the start position, remembering to do each repetition slowly.

3-Exercise Ball Side Crunch:

A variation on the standard ball crunch, this allows you to target your obliques, the diagonal muscles that feed into your abs from the side. The arc of the ball allows you to stretch your obliques at the start of the exercise, increasing the range of motion to make your obliques contract harder.

Lie on your right side against the exercise ball, arms positioned as above, legs extended and feet apart for balance. Slowly raise your body towards your left hip, breathing out and pausing in the top position before slowly lowering yourself down to the start position whilst inhaling. Repeat on the other side once the set is completed.

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Fitness : Can I Train a Muscle That's Still Sore?

Do not train a muscle that is still hurting due to previous training makes sense, at least for people with a minimum of common sense and who know the meaning of overtraining. Yet studies indicate that you can safely train a muscle that is still hurting from the last workout and the best: without getting a bad conscience, but it is not that simple.

The delayed onset muscle soreness (DOMS or DMT, delayed onset muscle soreness), is that good and rewarding pain you feel from 24 to 48 after the last training session and indicating that the muscle cells are, in fact, "broken" due to training and now need to be rebuilt to generate muscle hypertrophy.

It is certainly not a good idea to train while the muscles are still recovering from the last workout, but scientific studies have found that when participants trained a muscle that generated DOMS and two days later again trained the same muscle that still had the last pain training, cortisol levels (catabolic hormone that can interfere and hypertrophy) were smaller and testosterone was slightly higher than last workout. In other words, the patients were in a more anabolic state.

In another study conducted in Japan, the researchers induced DOMS in the biceps of participants through negative repetitions with high loads on the barbell and repeated the same exercise two and four days later. They found no significant changes in maximal strength in range of motion, muscular pain and plasma creatine kinase (a chemical indicator that indicates muscle damage) between the two drills to curl. Conclusion: there was no major damage to the muscles in both workouts.

Ok, but I can train with pain or not?
Research has shown that your muscles need 48-72 to recover completely and then you can train the same muscles again, regardless of the pain you are feeling. For example, it is not uncommon after a heavy leg workout you feel pain for up to more than 5 days, but if your training division forces you to train legs twice a week and you've rested for at least 2 or 3 days you can train legs without guilty conscience, regardless of the pain you are still feeling.

Remember that we are talking about DOMS, which is a totally different pain the pain generated by injuries

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How to Decrease Appetite and Maximize your Diet Results

Regardless of which diet plan you are using to lose fat, your success will depend solely on its ability to remain in calorie deficit long enough for the results appear, or catch an almost deadly battle with your appetite not end up throwing it all away and give up. With this in mind, see 5 simple ways to decrease appetite and maximize your results.

1 - Make Sure You Are Eating Protein At Every Meal:

The proteins not only serve to preserve muscle mass for a cutting. This macronutrient is one of the fastest generate satiety in a meal. Make meals rich in other macronutrients and low in protein is a sure way to end up eating more than you should or back to feel hungry shortly after the last refeição.Para minimize the risk, make sure you are eating protein at every meal of the day.


2 - Do Not Cut Fat Diet:


The idea that fat intake interferes with the loss of body fat is an ancient myth, but some people in an attempt to cut extra calories, the fat end up choosing as a scapegoat. Big mistake. Fat, even saturated, are responsible for metabolizing important hormones in the body that can affect mood, appetite and even anabolism. So make sure you are eating at least 30% of their daily calories through fat if necessary remove a macronutrient to cut calories, which is through carbohydrates.

3 - Eat Vegetables:

Ok, this is like grandma's advice: eat protein, vegetables and you will lose weight. Calm, there is a specific reason to pay attention to vegetable intake during the cutting. Plants are extremely dense foods by volume, but almost empty calories in question. Ingestion of these at every meal together of fats and proteins, will further increase the feeling of fullness and may contain your hunger in virtually any situation.

4 - Avoid Aerobic  Low Intensity  And Long Duration:


Long-term aerobic in the pace of a turtle (aka mold on the treadmill) can do three things: to stimulate your appetite like crazy, increase levels of the hormone cortisol and cause you to lose muscle mass. Aerobic made the "common way" are terrible as promoters of fat loss. In their place, give preference to low-duration and high intensity aerobic as HIIT having to anti-catabolic properties.

5 - Eat Slowly:

Again, not Grandma talking to you chew right to food. Research (1) indicate that people who eat slowly feel satisfied with less food, thus eating fewer calories during meals.

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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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