The Best Fat Torching Tips can Help You Reach your Goal.

Whether you're chasing the last 5 pounds or seeking the motivation to get started, our top 10 fat torching tips can help you reach your goal.

1. Try Tabata

This high intensity training approach burns fat fast. Create your Tabata circuit as a series of bodyweight exercises like squats, press-ups and burpees. Work at maximum intensity for 20 seconds, then rest for 10 seconds before moving on to the next exercise.

2. Play to Your Strengths

Strength training sessions - lifting heavy dumbbells and barbells - should feature in your programme 3 times per week. Lean muscle mass is more metabolically active than fatty tissue, so the more you build, the more you burn.

3. Sprint to the Top

Sprint intervals push your body into its anaerobic system for short bursts. By switching between energy systems, your body becomes more efficient at using fuel - including calories stored in the body.

4. Go For a Spin

Indoor cycling classes like LA Spin or RPM are demanding. You're guaranteed a serious calorie burner, involving high intensity interval training and serious toning benefits.

5. Protein Punch

Make sure every meal includes a complete protein source like lean meat, fish, poultry or eggs. Complete proteins contain amino acids, necessary to build and repair the muscle tissue that fuels your fat-burning furnace.

6. Get Moving

An active lifestyle outside the gym will keep you feeling energised and help you maintain a healthy weight. Pick up a pedometer to monitor your progress and aim to hit 10,000 steps per day.

7. The "Big Bang"

So-called "big bang" exercises recruit multiple major muscle groups, burning serious calories - and building muscle - in just a short session. Try squats, lunges and deadlifts.

8. Stress Less

The stress hormone cortisol is notorious for its relationship with high levels of abdominal fat. Try calming your body and mind with yoga sessions, and improve your sleep schedule by powering down at least an hour before bedtime.

9. Limit Sugar

Excess sugar sets off a number of harmful processes in the body. The liver can only digest a certain amount of the stuff before it starts turning into fatty acids, which then get stored throughout the body.

10. CrossFit

Try a new challenge. Combining gymnastic movements, strength training and an element of competition, CrossFit workouts will get you in the best shape of your life.

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How To Eliminate Excess Body Fat In Healthy way.

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 Much Weight Should You Lift to Be Bigger and Stronger .

Weight lifting offers many benefits, but if you do it wrong, it may lead to muscle weakness.

 A common question every beginner asks is, "How much weight should I use? ... If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps

Your muscles must be subjected to enough weight for actual muscle fiber tearing to occur. For most people, that means lifting about  65-85% of what you can lift one time (your “one rep max” or “1RM”). For example, if you can bench press 100 pounds, then your weight for increasing the size of your chest muscles would be 65-85 pounds. Most people can lift 65-85% for 8-12 repetitions.

* Quick and Dirty Tip: You don’t have to actually go try and test what you your maximum lifts are for each exercise. That can be difficult and dangerous. Instead, there are calculators and formulas that allow you to approximate your 1RM based on the number of times you can lift a certain weight.

Here’s a link to one such formula: http://en.wikipedia.org/wiki/One-repetition_maximum

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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.

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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!

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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.

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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.

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