Bodybuilding: How to Get Bigger Arms Without Protein Shakes.

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training, while decreasing your body-fat percentage to give your arms a leaner appearance.

Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

#Step 1

Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

#Step 2

Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.

#Step 3

Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white breads and potato chips.

#Step 4

Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.

#Step 5

Measure your protein sources using a food scale to make sure you are getting enough protein at each meal.

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The Hottest Fitness Trainers on Instagram for Gym Motivation.

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran.

The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it

Check out our pick for this week @ nigelcalland_wbffpro.

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HOW EXERCISE BOOSTS YOUR MOOD (Everything You Need To Know)

Has your significant other, boss or best friend subtly suggested you could use a mood makeover lately? Ouch. Do you have a case of the ‘bah humbugs’ instead of feeling like you want to spread some holiday cheer? Don’t get your tinsel in a tangle! Simply boost your weekly (or daily) exercise by getting creative and you’ll feel the joy, spread the cheer and look amazing! Here’s how to do it all month long.

Why Exercise is an Instant Mood Changer?

It doesn’t matter what type of exercise you participate in, or how intense your activity is. Studies show that moving even at a moderate pace kicks in a chemical located in your brain known as endorphins. They are responsible for boosting our mood, and give us the adrenaline to achieve our fitness goals.

Pick one, any one: walk in the park, run on the track, ‘spin,’ swim laps, dance to your favorite 80’s playlist, or take a yoga class.  There’s no ‘right or wrong’ exercise, here. Any type of movement will release endorphins and become an instant mood transformer. Get in the habit of weekly exercise, and you’ll be able to continue that euphoric, happy feeling throughout the entire day.

*Give Some Love to Your Pooch:

In your dog’s world, a daily walk is his ‘recess time.’ So, why not make his daily walk an extra-long one?  After all, there’s no better way to improve your mood and energy than with man’s best friend! So, kick your walk into high gear by alternating a brisk walk with jogging and sprints (and wear your dog out in the process!)

*Show up, Sit Up and Flex:

Your cubicle does not have to be that place to work overtime and gain weight. Use it to your advantage, instead! Office exercise is all the rage, and is an easy and convenient way to flex your glutes, and bicep curl your way to excellent health.

*Brush Your Teeth and Squat:

Have you gotten your daily squats in today? If not, no problem! Getting exercise in often involves having a creative mind. You don’t have to go the gym to get your daily squats in. Instead, squat while brushing your teeth instead! Just think about what type of multi-tasking can do for your fitness—twice a day get in the habit of squatting while brushing, and you’ve have a stronger core, a svelte backside and self-confidence that’s on the rise!

When it comes to your health, nothing is more important than how you feel. When you feel good (and nothing can improve that as quickly as exercise), the world is your oyster. The day ahead is full of possibilities. And, your health and happiness can be as prosperous as you wish it to be.

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Insanely Motivating Fitness Girls That Will Inspire You Start you Get Fit

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

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.

With around 91.4 K people now following her @ byevelina .

Evelina is  Fitness-/Lifestyle Bloggerin from Hannover, Germany, her Instagram feed is full of how to workout videos, stylish workout gear & chiseled abs that will make you want to start your next workout stat.

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The Best Workouts To Strengthen Your Knees & Ankles.

If you have had knee problems, know that it is possible to resume physical activities normally. Just an extra effort for recovery.

The physiotherapist Bruno Mazziotti is more than used to take care of athletes and guarantees: "The current medicine can reverse virtually every frame of injuries, from the simplest to those requiring surgery." But the most efficient way to never have to go under the knife is still perform physical activities the right way, with the guidance of a professional, says Rene Abdalla. Felipe Norimatsu, fitness teacher Reebok gym, created a simple and efficient training to build the knee injury proof.

#1- Twins standing:

Strengthens gives elasticity to the calf. In football protects the tendons in landing movements of jumps or sprints and assists in power practice
lower members.


#2- Squat:

Strengthens quadriceps, buttocks and extensors of the spine, responsible for absorbing impact, hip and trunk stability in the strongest increases or races like plucked football.

#3- Abductor chair:

Strengthens the abductors of the hip, buttocks and lateral buttocks help muscles stabilize the hip, avoiding excessive lateral movement. They also keep the patella (small bone located at the front of the knee) in place.

#4- Leg curl:

Strengthens the posterior muscle of the thigh, avoiding the overhead knee. Improves hip extension and help on steep climbs. The muscle responsible for curbing the kicking motion, protecting and stabilizing the joint.

#5- Chair pipeline :

Strengthens the adductor muscles of the hip is important in balance, body stabilization and protection of impacts. In football, these muscles are in great demand in the side passes and displacements.

#6- Extension machine:

Strengthens the quadriceps muscle responsible for the absorption of the impact of the race during the phase of landing. In football, is one of the muscles responsible for kicking motion.

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How to Build Insane Muscle Mass the Right Way.

Training to build muscle mass involves participating in a weightlifting program differs from one you might pursue if you were interested in building strength or power. Instead of focusing on the amount of weight you lift, muscle building programs focus on completing high volume workouts. It’s not uncommon for weightlifters to be in the weight room and working out for several hours per week.

* Building Mass:

In order to build muscle mass, your weight training workouts must consist of an adequate number of exercises, sets and repetitions to thoroughly overload your muscles. Overloading your muscles results when your weight training sessions successfully break down your muscle fibers, creating small tears. This damage to your muscles is what stimulates the muscle building process, as following your workouts your body takes steps to heal your muscles while increasing their size so they’re better able to handle the stress of subsequent workouts.

* Recommended Sets and Repetitions:

Completing five sets of 15 repetitions is considered a high volume program and is thus an appropriate volume for building muscle mass. Muscle building occurs when you complete exercises at a volume of three to five sets of eight to 15 repetitions.

*Other Considerations:

While five sets of 15 repetitions is within the recommended training volume, strength and conditioning professional Dr. Joseph A. Chromiak stresses the importance of incorporating enough exercises into your training sessions. He states that each muscle should undergo a total of eight sets in order to stimulate growth. Therefore, you need to complete at least two exercises per muscle group if you’re going to perform five sets of each. It’s also important to note the importance of allowing your muscles enough rest. Your muscles need about 72 hours of rest after high volume workouts.

* Scheduling:

Because of the high volume training needed, often weightlifters will split up their muscle groups into separate workouts so that they’re not in the gym for too long. For example, you could lift four days per week, completing upper body exercises on Mondays and Thursdays and lower body exercises on Tuesdays and Fridays. This allows you to complete more exercises per muscle group and to thus break down your muscles more thoroughly. Some advanced lifters will lift up to six days per week, focusing on their back and legs on Mondays and Thursdays, their chest and shoulders on Tuesdays and Fridays, and their biceps, triceps and abdominals on Wednesdays and Saturdays.

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The Best Fitness Tips for an Early Morning Workout.

When the alarm goes off at six in the morning, you wake up to see the beautiful rising sun. Early morning workouts are great since it makes you feel alive and energetic from the start of the day.

When you exercise in the morning, it provides you with a wide range of benefits that offers physical and mental gratification. Morning exercises will help in gaining all the long lost strength from the previous day, and will help boost your metabolism. Experts say that if one worksout for 45 minutes in the morning, for the next 48 hours your metabolism rates goes up to a maximum.


In order to start early, you should sleep early so that you have enough energy stored in your body for a morning workout. If you are a beginner to an early morning workout, here are some of the fitness tips you should keep in mind.

#1- Meals:

 It is advisable to have a light meal if you are having a late dinner. When you have a heavy dinner late, you will not only arise late for your early morning workout, but your tummy will feel heavy too in the morning.


#2-  Early to bed :

You need to store enough energy for your early morning workout, therefore it is advisable for you to follow a regular sleep pattern. One fitness tip to keep in mind is, get eight hours of sound sleep and wake up early to boost your energy.

#3- Long warm ups :

Before you start your early morning workout, you need to do a small warm up first. Stretching is the best warm up fitness tip for you to follow. There are several rules for you to follow while stretching as well, so get informed.

#4-  Exercise your enjoy :

If you are a regular exercise-holic, you must be fond of one form of exercise you enjoy to do. Start your early morning workout with the exercise you love the most, and then move on to the next. If you are a beginner, start with an easy exercise.


Weights Lifting weights at an early morning workout session is one of the ways to keep your heart healthy and body active. The fitness tip for you to follow when you lift up weights is to breathe slowly and deeply. Do not strain your body too much and go step by step when it comes to increasing the grams of the weight.

These are some of the best fitness tips for an early morning workout.

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