How to Fuel Your Body for your Next Workout.

Your body needs the right balance of carbohydrates, protein, fat, vitamins, minerals and fluids to fuel your fitness.

These 3 tips will help supercharge your body for your next workout on the gym or the stairs at work.

•Step 1.

Take in additional 500 calories than you normally do every day, recommends the American Council on Exercise. Building muscle requires fuel, and an additional 500 calories per day will allow you to put on a pound every week. Increase your calorie intake by adding two or more snacks to your regular meals.

•Step 2.

Consume more protein every day. According to Rutgers University Fitness, figure out how much protein you should consume by multiplying your body weight in kilograms by both 0.8 and 1.7, which will give you the minimum and maximum grams of protein you should take in every day.

•Step 3.

Eat a meal of complex carbohydrates and protein about 45 minutes before your weight-training workout so that you have the energy necessary for a quality workout. Immediately after your workouts, consume a meal consisting of a 3:2 ratio of carbohydrate to protein, which will help with your recovery.

View my Flipboard Magazine.

 For More Fitness & Workout 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

The Best Exercises to Get Strong, Toned Arms.

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

1- Practice doing pushups:

 Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor:

 Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.




3- Tone your upper arms by doing arm circles :

Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls:

 Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

View my Flipboard Magazine.


 For More Fitness & Health 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Eating Pizza After a Workout ( Everything you Need to Know).

Some people may consider pizza to be a junk food, but it can be beneficial as a post-workout snack or meal if you use whole wheat crust and healthy toppings. Eating the right amount of carbohydrates and proteins after a workout can speed muscle recovery and help your body refuel so that you have more energy. Eat pizza within two hours of finishing a workout to stimulate muscle synthesis and repair. Pizza is more likely to be an appropriate post-workout snack after a long, intense workout rather than a short, low-intensity session, such as walking.

1- Pizza Provides Nutrients for Recovery:

A slice of cheese pizza provides 36 grams of carbohydrates and 12 grams of protein. Iowa State University suggests that athletes who are training hard should get 100 to 200 grams of carbohydrates and at least 7 to 20 grams of protein for a post-workout meal. A three-slice portion of cheese pizza helps you meet these recommendations. Another option is to have two slices of cheese pizza, with 72 grams of carbohydrates and 24 grams of protein, and a 16-ounce glass of orange juice, with 50 grams of carbohydrates and 3 grams of protein. If you are exercising to stay in shape or lose weight, eating a calorie-controlled meal is a higher priority than eating a meal high in carbohydrates and calories. In this case, a single slice of pizza can be an occasional post-workout treat.

2- Pizza Provides Essential Nutrients:

A slice of cheese pizza has 201 milligrams of calcium, or 20 percent of the daily value for calcium. Calcium is an essential nutrient for building and maintaining strong bones. Each slice provides 2.7 milligrams of iron, or 15 percent of the daily value. Iron is necessary for preventing anemia, and some athletes, especially female athletes, are at risk for inadequate intake, according to Colorado State University. Pizza also provides vitamin A and niacin, or vitamin B-3. Alternatively, you can get these nutrients from healthier foods. For example, non-fat milk provides calcium and vitamin A, and tuna provides iron and niacin.

3- Consider Nutrition as You Eat Pizza:

Pizza is a high-fat food, with each slice of cheese pizza providing 10 grams of fat, or 15 percent of the daily value on a 2,000-calorie diet. Order pizza with less cheese or use low-fat cheese to get less fat. Skip high-fat toppings such as pepperoni, which has 12 grams of fat per ounce. To get more nutrients, order extra vegetables and consider nutritious protein sources, such as anchovies. Drink fluids after you exercise to replace losses from sweat.

4- Make Your Own Post-Workout Pizza:

Customize your own pizza to make it more nutritious. Use a whole wheat English muffin or pita instead of a refined white crust to increase the dietary fiber and antioxidant content of your post-workout pizza meal. Whole grains are also natural sources of iron and B vitamins. Pile vegetables, such as onions, tomatoes, sliced mushrooms, and red and green bell peppers for extra dietary fiber as well as essential nutrients such as potassium and vitamin C. You can get extra protein by adding grilled chicken breast.

View my Flipboard Magazine.

 For More Fitness & Health 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

The Hottest bodybuilding's Motivation Names On Instagram Right Now.

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

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 .

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.

How To Make Your Heart Stronger & Reduce your Risk of Heart Disease.

Heart diseases and heart attacks are, unfortunately, quite a common thing nowadays. The main reason behind this is probably that people don’t know what precautions to take for a healthier and stronger heart.

A lot of people lead an unhealthy lifestyle and wouldn’t even know how to change that. This is why we have decided to present you with the guide “6 ways to make your heart stronger.”


1- Drink Five Glasses of Water a Day:

It is a proven fact that people who drink five glasses of water a day are 54 percent less likely to have a fatal heart attack than people who drink fewer glasses of water a day. Scientists explain this by saying that the water you consume throughout the day dilutes the blood, which makes it less likely to clot in your system.

2 – Proper Diet:

You should always keep in mind that a poor diet will ultimately lead you to obesity, which can often cause significant damages to both your heart and cardiovascular system. Remember that fruit, and especially vegetables, are very important if you want to keep a healthy and strong heart. Studies have shown that walnuts are substantially important for a strong heart, due to the high levels of omega-3 fatty acids they hold. These fatty acids are good for you because they decrease inflammation in the arteries around your heart.

3-  Switch from Coffee to Tea:

You should change this habit today! A research has shown that people who drink three cups of tea a day have 50 percent less of a chance to have a heart attack than people who enjoy coffee instead of tea on a daily basis. Tea supplies you with potent antioxidants, which provide a protective effect for your heart.

4- Lose 10 to 20 Pounds:

Note that if you are overweight, dropping at least 10 to 20 pounds will greatly lower your risk of having a heart attack. Much research has shown that people who are overweight have more chance of dying from a heart attack than other people.

5 – Learn to Manage Stress:

You should know that stress raises both blood pressure and your heart rate. It is a known fact that people are nowadays constantly overwhelmed by stress. They want to do everything quickly, and just don’t know how to take things one step at a time. This is exactly why you should dedicate at least an hour a day to relax.


6 – Reduce Salt in your Diet:

Be careful how much salt you consume on a daily basis, as it can raise your blood pressure and ultimately raise the risk of a heart attack. A recommended amount of salt you should consume a day is 2.3 grams, which equates to around a teaspoon of salt.

View my Flipboard Magazine.


For More Healthy lifestyle 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Fitness: Terrific Ways To Get Motivated Before a Workout .

Are you one of us who sits for hours talking yourself into going to the gym, but to no avail? If you are, then this is for people like you. Motivation is the most important thing when it comes to working out. No doubt about it, if you can motivate yourself to get up and go, the rest is easy.

1 – Set a Strict and Small Goal:

It’s easier to convince yourself to work out when you know there’s an end to it. For example, you will never miss a workout until you lose 5 more pounds. Or promise yourself that you’ll go to the gym until you remove 3cm from your waist. Once you’ve achieved one goal, you can set your eyes on next and continue to climb the ladder.

2 – Go With a Friend:

If you go to work out alone, you might back out and stay home. However, if your friend is also going, he/she will probably make you leave the house! Plus, you wouldn’t want them with firm and sexy bodies, while you’re at home getting fat!

3 – Make Your Workouts Fun:

The lack of adversity in your workouts is probably why you can’t bother to stick to it. Who says that you have to go to the gym every day? Mix things up a bit. Go hiking with friends, or take your bike and just ride, explore. The main aim is to burn calories which you can do outside the gym as well.

4 – Keep Track of Your Accomplishments:

You’ve lost 3 pounds last week, write it down! That’s amazing, and that kind of thing is what will give you the motivation to continue doing what you’re doing. You just need a little reminder that you’ve actually succeeded in something.

5 – Success Stories & Pictures:

When you’re surfing on the Internet, go through some blogs and websites and read all those success stories about people who have managed to turn their lives upside down. You can look at their pictures and videos to know why you should not give up. If they can do it, you can do it!


6 – Picture Yourself (only slimmer and sexier!):

Imagine how you can transform your body in just a few months. Can you see all those jealous looks when you walk on the beach with those abs? Isn’t that really motivating? The only thing you need to do is get up and go work towards getting that dream body.

View my Flipboard Magazine.


 For More Fitness & Health 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™

Progressive Overload On Your Training To Win Muscle Mass.

To mount a specific workout routine to gain muscle mass, there are two principles that should be applied.

1- Periodization
2- Progressive Overload

If you've been training for some time and often research on this subject, probably heard about these terms. However, very few people understand what they really mean and how to apply them in a specific situation aiming muscle growth.

÷ PROGRESSIVE OVERLOAD ON YOUR TRAINING TO WIN MUSCLE MASS.

The idea of ​​progressive overload is very simple. In order to stimulate the muscle growth process, you must give a reason for your body to adapt, fortify and grow in every workout you do. Thus, the overload happens when you hinders your workout.

Think me, do you think that your muscles will grow if your workout is light? Of course not! If the workout is light is a sign that your muscles are already accustomed to the job you are doing. Therefore, you should hinder this work, so that the muscles have to evolve to support it.

Unlike what many think, progressive overload is not only to put more weight in the exercises. There are several other ways to hinder a workout, how to increase the sets, reps, decrease the rest time, slow down movement performance, increase range of motion, etc...


The important thing is always to increase muscle stress in some way, that is, today you must train harder than trained last week!

÷ PERIODIZATION IN YOUR TRAINING TO WIN MUSCLE MASS.

The timeline can be defined as a system for the adequacy of their training that divides a predetermined period of time with training cycles specific to the evolution of different aspects of your body.

It was not very clear, is not it? Then we go to an example.


Flip Suppose you want to build a workout to gain muscle mass in 2012. In the first two weeks, you can start with a resistance training. In the next 10 weeks, you start a routine for hypertrophy. 10 In the coming weeks, you keep your hypertrophy training, but adds strength and explosion elements. In the next two weeks, you focus on a train of maximum strength and explosiveness. And so on ...

The idea is to define a period of time and divide it into several progressive routines training. You should go hindering his training as time goes by. So we can say that periodization is also a kind of progressive overload, but a little different from the others.

Of course there are many other elements that must be studied to develop a focused training on muscle mass gains, as the choice of exercises, training duration, rest time between repetitions, etc. However, you must build the whole basis of your workout from these two principles, progressive overload and periodization. Do not worry about these elements is the same as playing good amounts of muscle mass down the drain.

View my Flipboard Magazine.

 For More Fitness & Bodybuilding 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.

Want the latest Updates Sign up for our newsletters!

PLZ Follow Us On Flipboard 4 More Latest Updates.

Best Regards.™