The Best Exercises to Grow Muscular Shoulders.

If You are looking to take your shoulder workouts to the next level, here are five major shoulder exercises you should incorporate into your workout schedule. These movements are the best exercises to grow muscular shoulders. Make sure you complement your workout with creatine and an anabolic activator for maximum results.

1- Barbell Military Press:

This exercise is performed using a standard barbell. In most gym settings, there is a rack barbell rack specifically designed for performing this exercise. Load the barbell with the appropriate weight and perform a standard press. Another great variation to this exercise is using a supinated or reverse grip to add more challenge. Military presses can also be performed with dumbbells.

2- Clean and Press

The Clean and Press is an all-out explosive compound movement that recruits the shoulders, core, traps, biceps, glutes and calves. The press phase of this movement directly targets the shoulders and upper chest and is perfect for athletes and bodybuilders looking to develop serious shoulder strength. This movement begins in a deadlifft position and then transitions into a clean. The clean position is performed by simply shrugging the barbell up from the hips and loaded onto the chest. From there, an upward press movement is performed.

3- Kettlebell Clean and Press

Another great and explosive compound movement that shocks shoulders, core, traps, back and legs is the kettlebell swing. This movement begins in a squat position with a kettlebell cleaned from in between the legs and then pressed upwardly.

4- Lateral Cable Raises

Great shoulders requires exercises that hit every angle of the deltoid. Lateral cable raises are performed by bending over in a 90 degree angle and raising a cable from the bottom of the machine. This exercise directly targets the posterior deltoid, traps and part of the back.

5- Battle Ropes

Using battle ropes is also a great way to develop shoulder endurance and strength. Highly underutilized by men in the gym, using battle ropes in a variety of manners can be used to not only develop shoulders but also get in a great high intensity cardio session. Ropes are used by simply swinging ropes up and down or sideways for minute or two.

View my Flipboard Magazine.


 For More Fitness & Bodybuilding Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.

Insanely bodybuilding's Motivation Guys to follow On Instagram.

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).

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

Don't forget 2 Follow .

Ready, set, start scrolling!

View my Flipboard Magazine.

 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness & Bodybuilding Motivation.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best regards.

Fitness: The Best Exercises for the Perfect Bikini Body.

Get in shape for swimsuit season with an exercise routine guaranteed to tone your body fast.

Consulting a GP and/or fitness professional is the first step; they’ll help you devise a program for shifting unwanted kilos by surprising your body with a variety of exercises, like these top ten toning tips from Rob Hale, Head of Fitness at Fitness First.

1. Spiderman lunges

Assume the push up position before driving up your right leg so it sits just outside your right hand. Return your right foot to the start position and repeat on the left side. You are now officially a superhero.

2. Push ups with rotation

Do a push up; at the top of the movement, rotate with one arm off the ground. Have your head follow your rotating arm, holding at the top of the movement. Maintaining control, lower your arm back into the push up position and repeat on the other side.

3. Jump squats

Keeping your chest high, bend your knees and drop your hips. Aim to drop the hips slightly below the height of your knee; keep that chest nice and tall. Drive off the ground forcefully and jump as high as you can. Think boing-boing bikini.

4. Up-down plank

Start prone, lying face down on the floor. Rise up onto your feet and elbows. Keeping your core and glutes strong, initiate movement by rising up from your elbows to your hands. Once you’re on your hands, maintain the position for a couple seconds and return back to your elbows.

5. Lateral lunges

Maintaining a high chest, take a small step to the side. Keeping the trailing leg straight, shift your body weight to the leg that stepped out. Forcefully drive off your leg until you’re standing tall again. Once you’re making good progress, stepping out further makes this exercise harder.

6. Mountain climbers

Start in the push up position with hands a little wider than shoulders. Taking your left leg off the ground, drive your left knee up towards the left elbow. Maintaining control, return to the start position and repeat on the other side.

7. Bodyweight sit through

Assume the push up position, this time with your hands directly under your shoulders. Slightly bending your right knee, bring it towards your chest before extending your right leg out to the left side of your body while keeping your hands in line with your shoulder. Bring your leg back into the starting position and repeat on the other side.

8. Prone cobra

Start prone, lying face down with your arms relaxed next to your body. Lifting your head, upper chest and arms, squeeze your shoulder blades together and down. Keeping your chin tucked, in neutral position, rotate your arms externally. Hold this pose before relaxing back down into the starting position.

9. Ice skaters

Standing straight, kick out your right leg behind your left and lower your right hand to the floor in front of you. Bending your left knee, drop your body to the floor, involving your glutes in the movement. Keep your chest and chin up, looking forward at all times. From this crouched position, come back to step 1 and repeat on the other side. The trick is performing each repetition immediately after the last to get maximum benefit.

10. Skinny dip

Make like a table: facing up, feet and palms flat on the ground, knees bent, hips lifted and elbows locked. Contracting your abs, bend both elbows until you’re hovering above the ground. Extend your right leg at a 45-degree angle, foot flexed. Return to starting position and repeat on the other side. Oh yes, you’ll be ready for anything after this one, including that skinny dip double dare.

View my Flipboard Magazine.


 For More Fitness Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

How a Muscle Actually Gets Bigger.( what you need to know).

Before learning how to make your muscles bigger, you should understand how a muscle actually gets bigger.

Let’s use your biceps—the muscle group on the front of your arms—as an example. Like all the other muscles in your body, this muscle group is comprised of tightly woven bundles of muscle fibers, which are comprised of muscle cells.

When you require your biceps to produce a force, such as lifting a couch, most of those muscle fibers in your biceps are exposed to tension, especially if your couch has a fold-out bed hidden inside. The tension from the weight of the couch stretches the fibers and causes tiny tears in them. When the cells in your muscle fibers sense this trauma, they begin to rally the muscle-building troops from your body to repair the tears.

These muscle-building troops include hormones, growth factors, and white blood cells, and working together, they not only repair the muscle fibers in your biceps, but they also increase the size of those fibers and the strength of the nerves that activate them, so that next time you lift a couch you are better able to do so. As those fibers increase in size, the biceps grow, which is precisely why you do not want to challenge a moving-van employee in an arm wrestling competition.

Believe it or not, there are better ways to make your muscles grow than by simply lifting the occasional couch. By working with certain exercises, weight, sets and repetitions, you can stimulate much more trauma (and subsequent growth) than the average furniture re-arranging activity.

÷ How to Build Muscle:

The trick to building muscle is to adequately stress the muscle, allow the muscle to recover while eating enough healthy food to feed the new muscle, and then repeat!
The best exercises for full body muscle growth are exercises that require you to use multiple joints. For example, a combination of squats, cleans, deadlifts and bench presses is very effective at helping your entire body to get bigger. I personally added nearly 20 pounds of muscle to my body by using these exercises during college, and because of that, I looked very good in t-shirts and was also very good at lifting couches.

*Quick and Dirty Tip: If you don’t want all your muscles to get bigger, but just want to focus on a single muscle group, like your butt, then you’ll need to use a strategy that bodybuilders use. When weight training, do a higher number of sets that focus on that one single body section. For example, a butt-building routine could consist of 5-10 sets of 10-15 repetitions of reverse lunges.

View my Flipboard Magazine.


 For More Fitness & Muscle Tips Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Fitness: pre-workout Snack ( everything you need to know)

Fuel your body before exercise and get the most out of your workout. Types of food and timing of meals affect energy levels during exercise. Heavy, high-fat foods can cause indigestion, sluggishness, fatigue and diarrhea during a workout. Eat too little before a workout and you might not have the energy, concentration or muscular capability to finish your routine. Eat the right foods before your workout and provide your body with the energy and resources it needs to excel during exercise.

1- Carbohydrates:

About 3 to 6 hours before a workout, eat a meal that is mostly made up of complex carbohydrates. Carbohydrates contain glucose, the body's main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide lasting energy to the body and include whole grains, brown rice, couscous, millet, quinoa and bulgur. About 1 to 2 hours before a workout, eat a snack that is high in carbohydrates (simple or complex). Examples include fruits, whole-grain pretzels, crackers and granola. Avoid eating high-fiber carbohydrates, such as lentils and broccoli, during the preworkout snack; they can cause gas and indigestion during a workout.


2- Protein and Fat:

While protein and fat are not the body's chief suppliers of energy, they do contribute to satiation, and fat provides fuel for endurance exercise, such as running and long-distance biking. Add lean sources of protein and healthy fats to the meal (3 to 6 hours before exercise). Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey and tuna. Healthy fats include canola oil, walnuts, almonds, olive oil and flaxseed oil. During the preworkout snack, add small portions of fat and protein to your carbohydrate snack. Small portions include low-fat cheese, yogurt, peanut butter and low-fat milk.

3- Water:

Preworkout hydration is as equally important as preworkout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person's hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.

4- Snack Combinations:

Low-fat combinations of carbohydrates and protein include cereal and low-fat milk, raisins and almonds, crackers and low-moisture cheese, yogurt and granola, a shake made with fruit and soy milk and apples with peanut butter.

View my Flipboard Magazine.


 For More Healthy lifestyle Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Insanely Motivating Fitness Trainer 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 " Tonycarvajal_"

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.

View my Flipboard Magazine.

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter. PLZ Follow Us On Flipboard 4 More Fitness Motivation Fix. PLZ Use the comment box below to contribute more ideas & Suggestions . Best Regards.

The best Weight lifting techniques to Get a sculpted physique .

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.

View my Flipboard Magazine.


 For More Fitness & exercises Fix Keep Checking Nathan Fitness ™®

That’s all. We hope this guide serves you well. If there’s anything you’d like to be added/changed on this page, PLZ Use the comment box below to contribute more ideas & Suggestions .

Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™