Fitness: The Best Lower Ab Exercise Plan .

The Best Lower Abdomen Exercises Plan.

September 8, 2016 by Nathan Fitness ™

The lower belly can be a tough spot to tone, so if you've been struggling to lose the pooch, consider this workout your ticket to success.

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs.

The ab workout is quite simple to do by separating individual lower ab exercises or by combining different ones together. You can also add abdominal exercises to other workouts or cardio exercises.

•Pre Workout: always remember to stretch and warm up your body before a workout
•Inching Elbow Plank – 3 sets of 5 reps, 10 seconds rest
•Leg Drop – 2 sets of 12 reps, 15 seconds rest
•Scissors – 3 sets of 8 reps, 10 seconds rest
•Static Press – 2 sets of 15 reps, 30 seconds rest
•Weighted Crunch – 1 set of 10 reps

Take 2-3 minutes of break between each exercise. For a quick-fix, check out our 10 minute ab workout!

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 Top 5 Best Instagram Accounts to Follow for Workout Motivation.

September 7, 2016 by Nathan Fitness ™

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

Start following these fitness trainers for gym motivation, workout videos--and a healthy dose of shirtless selfies.

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!).

#1-@brad_tarren

#2-@instamusclemen

#3-@mikechabotfitness

#4-@stepan_pereverzev

#5-@fabianniesslfitness

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How to Train all Your Muscles in a Very Short Space of Time.

How To Train All Your Muscles In a Very Space of Time.

September 5, 2016 by Nathan Fitness ™®

Knowing how to work more than one muscle at a time can make the difference between making it to the gym a few times a week or not at all. With some basic knowledge however you can learn to train all your muscles in a very short space of time, allowing you to spend minimal time at the gym and get maximum results. Some of the following exercises, if done incorrectly can be dangerous. So before attempting any of the following it is recommended you seek guidance from a qualified trainer to minimize risk of injury.


#1- Squats:

The squat uses most of the muscles in your body. While you’re whole lower body is doing most of the work, your upper body is stabilizing and supporting the weight. This exercise is best performed in a squat rack with safety rails or using a smith machine. Begin by placing the bar just at the top of your shoulder blades. Do not rest it on the back of your neck as this will cause injury. Once comfortable, remove the bar from the rack and ensure your feet are shoulder width apart and facing forwards. Looking forwards and keeping your back completely straight, lower the weight towards the floor keeping your knees behind your toes. Once your thighs are parallel with the floor you explode upwards by extending your knees and driving your hips forwards. It helps to look upwards as you lower the weight. This ensures your back stays straight.


#2-  Clean and Press:

This exercise is a favorite of powerlifters and athletes because it helps develop explosive power. It works the legs, shoulders, arms, back and hips. Stand with your feet shoulder-width apart with a weighted Olympic bar over the middle of your feet. Keeping your back straight, bend down and grasp bar with an overhand grip. Ensure your knees do not go out over your toes, and lower your buttocks until your thighs are parallel with the floor. Pull the bar off the floor as you stand up straight. Once the bar reaches your chest, pause for a second before you push it above your head with your upper-body muscles.

#3- Kettlebell Swing:

A kettlebell is a bowling ball-sized cast iron weight with a handle that has become extremely popular. The reason for the surge in popularity is because it is a great way of exercising your whole body, building both strength and stability. The first kettlebell exercise to learn is the kettlebell swing. You begin with your feet shoulder width apart with the kettlebell between your feet. As in the squat, you keep your back straight and lower your body to the floor to pick up the kettlebell. You then swing the kettlebell upwards in front of you as you stand up straight. While this may sound straight forward it does engage all of your muscles and is extremely difficult to do repeatedly.



#4- Dead Lifts:

Despite the odd name dead lifts are another firm favorite with most athletes because of its multi-jointed nature allowing for maximum use of all muscles. The dead lift also requires a weighted Olympic bar. Begin with the same starting position as in the Clean and Press. Once your thighs are parallel with the ground and back straight, contract your shoulder blades, look forwards and pull the bar upwards as you stand up. Emphasis should be placed on driving the weight upwards with your lower body muscles and back. Pause briefly at the top of the movement before lowering the bar back to the ground in a controlled manner. It is extremely important to keep your back straight at all times to minimize risk of injury.

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How to To add Significant Muscle Mass in four Weeks [Part 1]

 How to Add Significant Muscle Mass in Four Weeks [ Part 1]

September 3, 2016 by Nathan Fitness ™

To add significant muscle mass in four weeks takes effort in the gym and discipline in the kitchen. In addition to training your entire body heavily using compound movements such as the squat and barbell row, you must eat protein to build muscle. You must also eat carbohydrates to both recover from and fuel your workouts, and healthy fats to support your hormones and ability to build muscle. Consult a health-care practitioner before beginning any exercise program.

÷ Training Schedule and Exercises

#Step 1

Train three times a week with a rest day between each training session. Squat first, then train your back using chinups and barbell rows. Bench pressing and overhead pressing will finish off your workout. Your entire body will be trained using three to five sets per exercise, but your repetition scheme varies from day to day. On day one, train using a weight that you have trouble completing eight repetitions per set in good form. On day two, use a weight that you have trouble completing five repetitions per set in good form. On day three use a weight that you have trouble completing 10 repetitions per set. Rest two days after this workout.

#Step 2

Squat by holding a barbell on your upper back and squatting as low as you can. Bend at the knees and hips, but do not allow your lower back to round. Push your head back to keep from leaning forward on the way up.

#Step 3

Perform chinups and pullups using whatever grip you are comfortable with. Use a full range of motion, touching your chest to the bar if possible. Never bounce out of the bottom of the exercise.

#Step 4

Perform barbell rows using a different grip than you used for chinups. Lean forward and hold the bar with your hands just wider than your chest. Pull the bar into your chest and lower it to full extension. Never use your lower back to move the weight, pull your elbows back, not your torso.

#Step 5:

Perform the bench press while lying flat on the bench. Grip the bar with your hands wider than your shoulders and lower the bar to your chest. Press the bar to full extension without bouncing it off of your chest. Remain flat on the bench during the exercise.

Stay Tuned for Part 2.

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The Best Exercises to Keep your boobs High And Mighty.

 The best Exercises to keep your boobs High & Mighty.

September 1, 2016 by Nathan's Fitness ™

If a recent study is to be believed, padded push-up bras are actually hurting our quest for gravity-defying Kate Upton breasts. Would we be crazy to attempt a little boob-boosting exercise?

"Many women ask me how they can make their breasts more perky and prevent future sagging," says certified personal trainer and Morph & Thro fitness model Lauren Pappas. "I suggest doing a series of chest, shoulders, back and core exercises 3 to 5 times a week."

Try 15-20 reps and two to three sets of the following moves:

# 1 Pectoral Flys :

Grasping two dumbbells, lie on your back on the floor or bench. Bring your arms straight to your sides. Lift dumbbells above your chest, internally rotating shoulders, with elbows pointing out to sides.

Lower dumbbells to your sides until you feel chest muscles are stretched with elbows in a slightly bent position and repeat.

#2 -Chest Press :

Lie with your back to the floor or bench, clutch dumbbells and position your hands to the sides of your chest with bent arms.

Press dumbbells up with elbows to side until your arms are extended over your chest.

Lower weighst to sides of upper chest and repeat.

#3-Push-Ups :

Lie facing the floor with your hands slightly wider than your shoulders. Keeping your core tight and your body straight, raise your body slightly off the floor by extending your arms.

Lower your body to the floor by bending arms and repeat. (You know the drill.)

#4-Dumbbell Lateral Shoulder Raise :

Grasp dumbbells in front of your thighs, keeping elbows and hips slightly bent.

Raise upper arms to your sides until elbows are shoulder height. Lower slowly and repeat.

#5-Ab Plank :

Get into a push up position on the floor, rest your weight on your forearms, bending them at 90 degrees beneath your shoulders, keeping your body tight and in a straight line. Hold it for one minute and repeat.

*Bonus Tip: The simplest way to keep your boobs high and mighty is to hold your head up high. "Improving your posture will help you achieve a more lifted look," suggests Pappas. Looks like your mom was onto something about standing up straight!

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 Fitness: 10 Favorite Dumbbell Exercises Using only Dumbbells.

August 31, 2016 by Nathan Fitness ™

A dumbbell workout can be good for someone who only has dumbbells available to them. It can also be a good change from your normal workout routine. Perhaps you simply love dumbbells! Whatever the case, this page is the the total package for your dumbbell workout needs!


Here is a list of our favorite dumbbell exercises using only dumbbells. Choose as many as you like for your workout (usually between 3-4).

Perform 2-4 sets depending on what you can handle. A repetition rage of 10-12 is perfect for gaining new muscle and conditioning them as well.




#1- Dumbbell Bench Press:

This is the fundamental chest exercise that will promote growth throughout the whole muscle. Your hands should be shoulder width apart. Control the dumbbells throughout the whole motion. They should not touch your chest.

#2-Decline Dumbbell Flyes or Bench Press:

This will help target your lower chest muscles. This exercise is recommended to those with a partner to help them.

#3-Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.



#4-Incline Dumbbell Press:

This is the best exercise to build your upper chest. It is arguably better then using a barbell. It really stresses your muscle and takes much concentration and focus. Incline the bench. Grab each dumbbell and lift like the man in the picture, this is your starting position. Press the weight up until you have full extention. Slowly lower the weight until your arms are parallel with the ground, again refer to the picture. This is a highly recommended to add to your dumbbell workout!

#5- Dumbbell Flyes:

This is a very good exercise you can super-set after dumbbell bench press. It stretches your chest muscles and stimulates very good blood flow. You should always have a slight bend in your elbow like you are hugging a tree. Take a look at the picture for an example.

#6- Incline Dumbbell Flyes:

You can super set this after you do incline dumbbell press. Another highly recommended exercise to build your upper chest.

#7- Decline Dumbbell Flyes or Bench Press:


 This will help target your lower chest muscles. A partner would be wise during these exercises to prevent injury as well as help you lift the weights initially.

#8- Straight-Arm Dumbbell Pullover:

This is another great exercise to really stretch your chest muscles. This one takes some practice and careful precision.


#9- Dumbbell Push-ups:

This is a twist on the traditional push-up exercise and it is a bit more challenging. It allows more space between your chest and the floor so you can lower your chest more then you usually would. This in turn allows for a greater stretch.



#10- Dumbbell Bicep Curl:

This is your basic exercise. Great for overall mass. Keep your elbows in and squeeze your bicep at the top. Of course, no swinging of the weights or body.

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 Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

August 29, 2016 by Nathan Fitness ™

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is "dparducci".

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.

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