Fitness Eagles

See What Happens if You Do 100 Push Ups Every Day

2018-03-13T17:53:00.002-07:00

1. You get better at doing Push Ups

Before you get excited - let's make it clearer - you'd get better at doing a 100 Push Ups. That's pretty much it. Don't expect to magically be able to do One Arm Push Ups or something like that. A 100 Push Ups is not a lot, especially when you divide it into sets.

However, if you can't do it yet, well then, you'd get stronger. But if you already can do a 100 Push Ups, even in a couple of sets, then it's not much of a benefit.

Why is that so? Our bodies are very adaptive. Once you regularly expose your muscles to the same type of stress, they get used to it and stop growing bigger and stronger. More than 30 reps of Push Ups per set won't get you anywhere. Instead of chasing huge numbers, check out the guide for building a bigger chest at home.

2. You develop a muscular imbalance

Whether you're a beginner or not, focusing on one type of exercise is not a good idea for overall muscle development. A good workout program aims to target all major muscle groups for building a functional balance. Push Ups target the anterior part of your body. And you need to train your back, too. Even if you can't see it easily in the mirror.

That's why you should always aim to have the same amount of pushing and pulling. For more info, check out the best pulling exercises.

3. You overtrain your chest and triceps

If doing a 100 Push Ups is hard for you, then your muscles will need some recovery afterward. For maximum strength gains, it's best to let a muscle group recover for at least 48 hours. If you keep tearing those muscle fibers you might only overtrain them, get bored and maybe even risk an injury.

If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you. It wouldn't over train or even pump your muscles significantly. It would be a waste of time or a nice warm up.

4. You might see positive results (if you're a beginner)

If you're a total beginner at first your muscles would be really sore from all the pushing. In the second week, you would start feeling changes in your arms, chest and core muscles. You could gain some strength and see a nice increase in your upper body muscle tone.

But it wouldn't be long before it all reaches a plateau.. and loses its purpose.

How to Be a Fitness Model

2018-03-12T19:18:00.002-07:00

1 - Build an Aesthetics Physique :

Size, shape, proportion, conditioning, symmetry, and balance: combine all of these into one human body and you get amazing aesthetics.First of all, your aesthetics won't come if you don't eat right. Because you're constantly damaging your muscles, you need to repair them with lots of protein. Eat at least 0.8 grams of protein per pound of bodyweight each day and you'll see that growth.Both proportion and symmetry need to exist in unity in order for the body to look its best. One of the best ways to achieve proportion and symmetry is to add unilateral exercises into your daily training routine. Lifting with one arm or leg at a time will ensure that you're equally strong and proportional on both sides of your body.Truly aesthetic bodies don't have much extra body fat. Without a low-enough body fat percentage...To stay conditioned, keep your rest intervals short. For larger muscle groups like legs, rest no longer than 50 seconds. For smaller muscle groups like biceps and triceps, rest no longer than 30-40 seconds. Limiting your rest will make an enormous difference in your cardiovascular fitness. Your increased heart rate will also help you burn more fat.Cardio is a crucial component. Do at least 4 sessions of cardio between 20-40 minutes each week to keep your body fat low and your cardiovascular health in check.

2 - Stay In Shape :

As a fitness model, your body is not only your temple, it is actually your source of income. You will have to keep your body in peak physical condition to be a successful model in this competitive industry.

Fitness models have an athletic physique with toned muscles and very little body fat. Some female models are bulkier than others; determine how bulky you intend on becoming from the onset.

Join a gym if you haven't already. You will need to spend at least one hour in the gym every day, combining cardio and strength-training exercises, with an emphasis on the latter. If you are seriously considering becoming a fitness model, you should get a personal trainer to help you stay in shape.

Eat clean foods. Your diet should consist of lean proteins, fruits, vegetables, and whole grains. Don't eat excess sugar, empty carbohydrates, fried foods, or drink alcohol.

Don't smoke cigarettes or do drugs of any kind, as they will inhibit your performance.

3 - Learn how to Pose :

Learn how to pose. Being a model is about more than physical appearance; knowing how to properly pose is arguably as important as your appearance, and as such can make or break your career. Posing in front of a camera takes a great deal of practice. Try to take pictures as often as possible so that you can get comfortable being in front of a camera.

Practice different poses in front of the mirror to figure out what works and what doesn't.

Hire a modeling coach or take a modeling class.

Scour fitness magazines to learn how fitness models pose. Try to imitate some of the poses you see.

4 - Build a Portfolio :

A portfolio is a collection of your best photos, and is your chance of showcasing your talents to prospective employers and agents. Consider hiring a professional photographer to take photos of you, or invest in a quality camera so that you can take up-to-date photos yourself.

New models should include 6-12 photos when looking to be signed with an agent.^[2]

Your portfolio should be updated every few weeks so that the photos are current. Many agents ask that you include a photo that was taken no more than two weeks ago so that clients know exactly what your hairstyle and body look like at the moment.

5 - Search For Sponsporship :

Search for work. You don't have to wait for your agent to secure jobs for you. Be proactive and jump-start your career by constantly checking local listings for auditions or modeling gigs. Scour the internet, newspaper, and magazines to see what job opportunities are out there.

Tom Hardy’s Venom Workout Routine and Diet Plan

2017-11-09T08:34:00.001-08:00

Tom Hardy’s Venom Workout

Now that you have a brief summary of what Venom is, we’ll tell you about how Tom Hardy has prepared for his appearance as the super-villain’s host.

Recent videos released show Tom Hardy sparring and going through a training camp; this will bring back good memories, for those who are big fans of the film ‘Warrior’.

So although it’s still early days, it’s looking like the former ‘Bane’ will be getting more cut and shredded than his look as Bronson.

In fact, this makes us think that Tom Hardy will be following a very similar workout routine for his role in ‘Warrior’.

Here’s what Tom Hardy’s Venom Workout Looks Like:

2 hours of boxing
2 hours of kickboxing and muay thai
2 hours strength training

Tom Hardy’s Venom Diet Plan

In terms of his diet, Tom Hardy will be following a classic bodybuilder’s diet; lean proteins, complex carbohydrates and heaps of green vegetables.

This will allow him to reach his macros, while keeping him cut and shredded for his appearance as Eddie Brock/Venom.

Smaller but more frequent meals help Tom Hardy stay safe from deadly hunger cravings, while keeping his metabolism fired-up at all times.

Tom Hardy’s Venom Diet Plan Looks Simiar To This:

Meal 1 – 8 egg whites and 1 cup oatmeal
Meal 2 – Lean beef, 1/4 cup low-fat cheese and green vegetables
Meal 3 – 2 Chicken breasts, 1.5 cups of brown rice and green vegetables
Meal 4 – 1 can tuna, 1 tbsp mayonnaise, 1/2 cup brown rice and green vegetables
Meal 5 – Protein shake
Meal 6 – Skinless chicken breast and green vegetables

Source : SpotmeBro.com

Jakub Smucr - The Hottest Czech Fitness Model

2017-10-28T11:21:00.000-07:00

I start my preparing after finishing my exam period in the first week of February. Then I start with shoots in the first week.of March, when I was every week.in another city (was very busy time).

During March I became Activlab sponsored athlete. In the end of March I made very sucessfull photoshot with Tom Saint Clair. Then came FIBO which was also very important. I was deciding between 6clothing companies and I choose Gymkiller where I became the ambasador for the Czech and Slovak Republic.

I made also 4 photoshoots during FIBO. The another very important shooting was on 30.th April in Linz, with Chris Wiener. I am.preparing calendary from this shoot. I finish season in the middle of May due to exams at the university. During summer I spend few weeks in Germany to improve my German language. I wanna focus more on German Market.

During the year had been my fanbase pretty well increasing.

From cca 25k in January to 110+k now. That bring me another great news. I am currently absolutly the most followed czech athlete. Business magasine Forbes tag me as 30th most influrenced Page in Czech Republic (including all actors, singers, politican etc.) And I am also 6th week in a row between top 5fastest growing pages in CZ (all fields)

DO Girls Give a Sh*t about MUSCLES?

2017-06-16T06:48:00.000-07:00

Most dudes start lifting because they think getting jacked will help them get laid, and it will, to a certain extent. After a while, it starts becoming more important to impress other dudes in the weight room. The enlightened individuals that stick around, are the ones who eventually come to the realization that the only good reason to do it is for yourself. Enlightenment aside, the question is still up for debate, are girls attracted to muscle? More specifically, are the girls you actually want to f*** attracted to muscle?

There is of course no true scientific answer to this question; human sexuality is far too variable. Women are attracted to different things, in different cultures, at different stages of their life, at different times of the month.

Generally women prefer dominant men, and there is certainly something to be said about extremely muscular physiques triggering primal emotions of submissiveness in women. In most cases, a significant improvement in your physique will result in increased success with women. In my experience, there is actually a threshold of muscularity that can result in reverse prejudice and negative stereotyping once passed. Lack of depth, lack of intelligence, simple mindedness, aggressiveness, insecurity, and narcissism are all perceived traits that the bodybuilder must now overcome. Unfortunately, most attractive women don’t realize what’s actually involved in obtaining a truly impressive physique. Many are ignorant to the fact that a bodybuilder is by definition a hard worker, enthusiastic researcher, and a relentless experimenter. The true attributes on display are goal setting, discipline, and follow through.

The reverse meathead effect

This leaves the muscle man with a golden opportunity. Overcome the initial negative impression, and you’re made in the shade. There is nothing women love more than the classic archetype of the battle hardened brute with a heart of gold. They want to know that at any moment you can bash them over the head with your club and drag them back to your cave, but you won’t. The attraction lies in the contradiction. It all comes back to the boring answer you’ve heard a million times before, personality is the most important factor in regards to getting laid. Becoming incredibly fit and muscular is not the magic bullet most guys expect it to be. The truth is, the confidence gained by your accomplishments in the gym may have a greater impact on your cocksmanship than your actual physique. Don’t be completely fooled though, women are more concerned with appearance now than ever before.

Women is pimps too

As women are becoming increasingly independent both financially and sexually, a cultural shift seems to be taking place where women value a man’s physical appearance more. There certainly seems to be a trend moving towards a more aesthetic model of physical attraction, where women are acting more like men in being visual in determining who they are going to have sex with. Women want the full package these days; dynamic personality, financial success, as well as a great body. Where does this paradigm shift come from? The portrayal of the ideal masculine physique has become increasingly muscular in popular women’s media. A study aimed at examining male body dissatisfaction (known in the bodybuilding community as bigorexia) found that, in the past 25 years, Playgirl centerfolds have cut about twelve pounds of fat and put on an average of 27 pounds of muscle. Studies show guys are becoming more and more self-conscious about body image, going to extreme lengths to alleviate the dissatisfaction they have with their bodies.

It’s a niche market

There exists a certain subset of the female population that are really into huge bodybuilders. The problem is that most of the girls that want to f*** you based solely on your musculature are nasty swamp donkeys, not exactly your target demographic.These types tend to be aggressive and are known to grope. Yikes. Women in groups such as bachelorette parties tend to take to more muscular man as well, but their motives are based more on a reverse objectification power trip than actual attraction.

Most women don’t notice as much as you think

Hot chicks like a man with a great body, but what most guys fail to realize is that women don’t analyze men’s bodies with the same competitive eye that guys have when sizing each other up. It tends to be more of an overall judgment, as opposed to guys who can fall in love with a great ass or spectacular set of bouncing tits. Many men are disappointed to find that often women can’t tell the difference between an average body and an athletically trained body until you are in an intimate setting with your shirt off. Then it becomes a cherry on top, more of a closer than an opener one might say. One thing’s for certain, when she “accidentally” feels your abs through your shirt and gives you the look, you know you’re in a good spot.

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What male body parts do girls find attractive?

Not surprisingly, when women are polled they most often respond with the beach muscles; arms, abs, and chest. A large number of women also seem to like a man with a great ass. The problem is people’s behavior in real if life is not dictated by how they respond to polls and questionnaires. The truth is, overall factors play a far more important role in determining attraction than individual body parts. Attributes that convey strength and masculinity such as height and shoulder width are what really flip the right evolutionary switches. Can’t forget the much lusted after abdominal V-Taper, they love that sh*t too.

In conclusion, lifting weights will not magically transform you into a golden Adonis with women crawling at your feet, but if that’s the only reason you’re lifting, you’re f’d anyway.

The Negative Effects of Social Media in Bodybuilding

2017-06-10T09:52:00.000-07:00

Good old social media; man’s new best friend. (Sorry, doggos)

I like social media, it’s just the best. Global interactions with famous—and somewhat famous—people, right at your fingertips.

Social media has brought about a change in our everyday lives that only comes around once in every few decades. Kinda like a telephone way back when… or steroids.

Before steroids came along, guys were making a fair amount of gains and everyone was all happy and not judgemental when they went to the circus to see the strongman give an elephant a piggyback ride. There were no jeers or cries calling “steroids” as said strongman lifted a car overhead.

And even when steroids came on the scene, the general public didn’t know that the man armed with 20 inches walking down the street was pinning. How could they?

Nowadays, you see someone with a bicep vein, you think “gain train.” Why? Because that’s what social media has taught us.

Social media is a gateway to the outside world — not always good but not always bad, either. It allows us a little peek into the lives of the people we look up. We finally get to see how they do things and how they train, and we aspire to be more like them. So we end up falling into a mold that thousands of other followers also fall into and we lose ourselves.

Amongst the many figures that we follow, we don’t always follow them because we admire them, we do that because of the controversy and drama that surrounds them.

You don’t follow someone like Bostin Loyd because he’s a good role model. You follow him because of the information posts that he puts out on his steroid use.

This may be a Godsend for most, especially those who want to compete. These personalities on social media may be thinking that they’re doing us a favor, in which some cases they are. But in general, they’re doing more harm than good, and here’s why:

“He [Piana] sends out a wrong message to the young millennials. There’s a person that I feel, you know, hurts the industry because they show the aspects of taking the taboopart of taking the drugs but then they’re sitting there selling their products, telling that their products work and other ones don’t.”
— Rich Gaspari [Generation Iron 2]

Do you agree with what the vets have to say? How do you feel about how the mentioned aspects play a role in social media and in your life? Let’s us know in the comments!

If you haven't already, check out this article on 10 Tips for you to BURN FAT and GET SHREDDED this SUMMER.

Arnold’s 5 Favorite Exercises To Craft The PERFECT PHYSIQUE

2017-06-10T09:48:00.000-07:00

The terminator has long been loved and idolized for his iconic physique. Encyclopedia of Modern Bodybuilding, a book he wrote, is still considered to be the bodybuilding bible. The rules laid out in the book are laws for Arnie’s followers.

Arnold wasn’t the Arnold we know today when he started out. He idolized Reg Park. “I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…”

This is when he got to know about the six golden exercises. These six exercises are great for people who are getting into fitness. Arnie started his career on a full body routine and he recommended it for all the beginners.

Arnold’s 5 Favorite Exercises To Craft The Perfect Physique

Squats – 4 Sets, 10 Reps

Arnold swears by squats. There are multiple videos of him squatting big weights without any spotter. While this exercise can be a brutal one, you need to incorporate this into your training routine for gains in muscle mass and strength.

Don’t worry, you can never get bored of squatting. There are enough variations of this exercise to keep you entertained. If you’re lacking the outer sweep on your quads, try narrow stance squats. Sumo squats are great for building the inner sweep.

Chin-Ups – 3 Sets To Failure

Red Bull won’t give you wings, chin-ups will. This exercise is incredibly effective if you want to build size and thickness in your back. If you’re a beginner, ask someone in your gym to spot you or use an assisted pull-up machine if you have an access to one.

As you get stronger at this movement, use weights to add resistance. This will work the muscles in your back you didn’t know existed. You can use chin-ups as a warm-up exercise on any upper body exercise day.

Behind The Neck Overhead Press – 4 Sets, 10 Reps

You need to have broad shoulders to give an appearance of a narrow waist. Bodybuilding is a sport of illusions. The bodybuilders you see on stage aren’t as big as they look. Their big muscle bellies, small joints, and narrow waists give them the giant appearance.

Behind the neck overhead presses is a compound exercise — functional movement. This exercise focuses on your front delts. Make sure you maintain a tight core while performing this exercise. Use a weightlifting belt to add extra support.

Barbell Curls – 3 Sets, 10 Reps

You can’t have a complete physique without some killer guns. Arnie arguably had some of the best biceps to date. He was famous for thinking of his biceps as mountains. His aim was to turn his biceps into peaks.

You don’t need to go super heavy with this exercise. The Governator is big on establishing a mind-muscle connection — it’s not about going through the movements. You need to focus on your pythons to get the most out of this exercise.

Wide Grip Flat Bench Press – 3 Sets, 10 Reps

Chiseled pecs are a must have if you’re getting summer ready. Wide grip flat bench presses will get you there. You need to have this exercise in your fitness program. Bench presses will target your pecs and the wide grip will force it to broaden.

Take extra care while performing this exercise. Using heavier weights than you can handle can lead to a risk of an injury. Ask for a spot from someone in your gym if you’re just starting out or if you’re going heavier than usual.

Use this full body workout to get started in the world of fitness. Feel free to add weights as you get stronger. Follow this workout two to three times a week for a couple of months, suggests Arnold. You need to have your diet and rest on point to make the most of this workout routine.

PRO Tips for FU*KING HUGE QUADS

2017-06-06T11:56:00.004-07:00

Leg day usually isn't a favorite among bodybuilders out there. It's tough, it's painful, and it takes a lot out of a person. Plus, not everyone is going to see your legs when you are out in public so many people don't bother working them hard. Seeing as how legs aren't extremely popular, some bodybuilders would prefer to go light on these days while telling themselves that they'll go harder the next time. And this is perfectly fine….if you want to be walking around on fu*king chicken legs.

1. Cut down on the Leg Extensions

Leg extension machines are fine for quadriceps development – assuming you're an 80 year-old man. But if you truly want to put size and mass on your legs, you aren't going to do it through a leg extension machine. You are going to accomplish growth by doing various squats and dead lifts. Now this doesn't mean you should totally skip out on leg extensions because they are fine as an end-of-the-workout routine when you're extremely tired. Just don't throw them in the middle of your workout as the "tough part".

2. Use Multiple Squat Stances

One mistake that a lot of bodybuilders make when working the quads is only performing one type of squat stance. Doing one type of squat stance will certainly benefit you over time, but you'll pump up your quadsa lot quicker by using a variety of stances. Make sure to incorporate various stances into your routine such as the wide stance, narrow stance, and shoulder-width stance.

3. Know Your Machines

The leg press and hack squat machines both seem as if they would do the same thing in regards to a squat-like movement. However, both machines actually work the muscles in different ways. The leg press hits the glutes harder because of the deeper knee bends involved, while the hack squat machine works the lower quads much more. This is a prime example of how different leg machines can perform different functions, and how you must know the differences in order to successfully build your quads.

4. Use a Combination of Stiff Leg Dead Lifts and Leg Curls

Those who are lacking hamstring development will definitely benefit from a combination of using stiff leg dead lifts and leg curls. The best way to perform this combo is by doing stiff leg dead lifts with a weight that makes it tough for you to complete 10 reps, and then moving to leg curls to do 10 reps there with little rest in between. If you are able to complete 3 sets of this extremely tough superset, you will know doubt be working your hamstrings harder than ever before.

5. Perform One and a Half Squats

One of the best exercises you can do for bigger quads is one and a half squats. It's pretty easy to perform one and a half squats as you start by doing a normal squat on the way down. The difference is on the way back up where you pause for 3 seconds, before going back down, and coming all the way back up to finish the rep. When doing one and a half squats, make sure to use a lot less weight than what you would use with a normal squat.

6. Skip the Easy Days and Train Hard

As mentioned before, there are plenty of bodybuilders who procrastinate with leg workouts before resigning to going light….all the while vowing to finally lift hard the next time. What happens when you take this approach is that you fall into a cycle of always going light with legs. If you feel as if you're too tired to do legs hard, don't walk through an extremely easy leg workout. Instead, come back to the gym the next day and make legs your first priority.

7. Do Partial Reps

Some people preach against doing partial reps because they think it limits your muscles' movement. And, in all truthfulness, they do limit your muscle's range of motion, but they also allow you to use heavier weights. By adding more weight than you could use to perform a full rep, partial reps enable your body to adapt to more stress. In turn, you'll eventually be able to perform more weight with a full range of motion as your body adjusts.

8. Ease up on Weight Belts and Knee Wraps

Besides looking extremely ridiculous by doing your entire routine with knee wraps and a weight belt on, you are not helping yourself out much either. Sure a weight belt can provide a little extra protection, but it is really more for people who have powerlifting in mind. Likewise, knee wraps provide no real benefit for someone who is lifting for size and definition in their quads. In fact, knee wraps can hurt your bid for bigger quadriceps since they can cause abrasions in between the patella and vastus medialis.

9. Do 20 Reps on Squat

For the most part, doing 20 reps for anything is looked at as an endurance builder or total definition exercise. But with squats, you can actually build up your quads faster by using 20 rep sets to accomplish your goal. The reason you can build a lot of muscle with high rep squats is because your body naturally releases a lot of HGH as you perform these lengthy sets.

10. Perform Static Lunges

The typical lunge is a movement that sees bodybuilders step forward with one leg, and then step back with the same leg into position. But another lunge you can do to add some size to your quads is a static lunge. This works the same as a normal lunge where you step forward but, instead of stepping back, you hold this position while raising up and down. Once you can no longer stand the burn, switch to the other leg and keep doing these static lunges.

Source: http://www.illpumpyouup.com

Summer Shredding Tips - GET SHREDDED ABS THIS SUMMER!

2017-05-22T10:53:00.002-07:00

What follows are our useful tips for helping you succeed in losing weight for the summer without losing your mind. First, this involves coming up with a strategy, an action plan that you both understand and can stick to. It's all well and good to tell yourself that you'll consumer 1000 fewer calories per day, but if you can't ultimately stick to that plan and end up gorging on junk food to assuage your guilt, your plan was doomed to fail from the start. Similarly, once you have a plan set, you need to know what steps you can take to ensure its success.

So here is your guide to the perfect summer diet.

#1 – Come Up With A Strategy

This is the boring part, and it involves a little math, but bear with me. You need to know some basic facts about yourself: what you weigh (use a scale), what your body fat % is (use calipers, a fitness scale, or simply ask a friend or online fitness community — you only need a rough estimate) and how many calories you need each day to maintain your body weight (your Basal Metabolic Rate, or BMR). You can calculate this last figure by plugging your age, gender and weight into an online calculator.

Now that you know these things, it's time to plan your rate of fat loss. To conserve muscle while losing fat, it's better not to be too aggressive in your caloric restrictions. The consensus seems to be that a deficit of 500 calories per day is ideal; if followed correctly, this should lead you to lose about a pound of fat per week. So let's say that you calculated your BMR at 2500 — that's how many calories your body needs each day to maintain its weight, assuming no exercise. Subtract 500 from that and you have your daily caloric goal: 2000 calories.

Next up you need to think long term. If you are a 200-pound male, carrying an estimated 20% body fat, and you would like to drop down to 10% (the point at which most people see visible, defined abs), you need to lose 10% body fat, or 20 pounds (10% of 200 lbs). At the rate of one pound per week, it will take you 20 weeks to reach your goal. That may seem like a long time, but being conservative in your restrictions will, first of all, ensure that you don't lose much muscle mass as you drop weight, and, as an added bonus, make it less likely that you cheat on your diet.

#2 – Go Grocery Shopping

As you prepare to transition from a winter bulk into a summer cut, take the time to clear out all the junk food from your kitchen and pantry. That half-finished Nutella? Toss it, because chances are, when you start to restrict the calories, it will prove too tempting for you to pass up on. The same goes for ice cream, soda, white bread — anything that contains a lot of calories and very little nutritional value.

The next thing to do is hit the grocery store, where you will be buying high-volume foods like spinach, lettuce, rice, Greek yogurt and lean meats. Eggs and egg whites are staples as well. If you have a membership to a place like CostCo, feel free to stock up on tons of lean meat, which you can then freeze when you get home.

#3 – Calculate Your Macros

Once you've figured out how many calories you'll be consuming each day, the next big thing to calculate is your macronutrient needs, the ratio of carbs to protein to fats. The big one, for our purposes, is protein, but carbs and fats are very important too. As a general rule of thumb, you want between 15% and 30% of your total calories to come from fat, and about one gram of protein per pound of lean body mass. So in our above hypothetical, our 200-pound man carrying 20% body fat would require about 160 grams of protein per day. The remainder of your calories come from carbs, so knowing that, calculate 15% of 2000 (for your fat), then multiply 160 (your grams of protein) by four, since there are 4 calories in each gram of protein. Your total calories from protein and fat amount to 940, leaving you 1060 calories from carbs, or approximately 265 grams of carbs per day.

#4 – Adjust Your Workout Program

Funny things happen to the body in a caloric deficit. Your primitive brain won't know that you're willfully depriving your body of food, and so it will go into starvation mode. If you want to keep your hard-earned muscles, you're going to have to work against your body's instincts. That means reducing your total volume (fewer repetitions) but ramping up the intensity (working with near-maximal weights). The heavier weights will force your body to conserve muscle mass, thus making it all the more likely it looks to your fat stores for energy.

On the other hand, if you continue to punish your body as if you're consuming far more calories, it's only a matter of time before fatigue, exhaustion and even injury catch up to you. Your ability to go hard in the gym depends, in a big way, on the food you're eating, so when you cut back, make sure your gym sessions slow down accordingly.

Source: http://www.askmen.com

Easy exercises for RIPPED ABS

2017-05-21T12:54:00.002-07:00

Resisted Single-Leg Stretch

This Pilates-inspired move uses the same pressing action as the static press to deepen the engagement of your abdominals. The weight of your extended leg makes it more challenging.

How to do it: Lie on your back and bend both knees into your chest, feet flexed. Interlace your fingers on top of your right thigh and extend your left leg out parallel to the floor. Lift your head and shoulders off the floor, curling up over the top of your ribcage and looking at your legs. Press your palms against your right thigh while tipping your pelvis to bring your right knee in towards your chest (your hands should add resistance to your leg). Switch legs and press your palms against the left thigh as your right leg extends parallel to the floor. That's one rep. Do up to 3 sets of 10 repetitions in a row.

Make it harder: Keep both legs straight, pressing against the top of your thigh as one leg pulls in, and then perform a scissoring action to switch sides.

Mind your muscle tip: As you push against your thigh, imagine you are pulling your leg into your chest with your abs. Focus on feeling the extra resistance in the abs, not your thighs or hip flexors.

U-Boat

This may be a small movement, but it works your lower abdominals in a big way!

How to do it: Sit with your knees bent, feet flat on the ground. Lean back to prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed. Slowly bring your legs over to the left (both hips should remain on the ground). Keeping the 90-degree angle with your legs, lower your legs and then lift them up to the right, as if you were tracing a letter 'U' with your knees. That's one rep. Do 20 reps total, alternating sides each time.

Make it harder: The longer the lever, the harder this gets, so if you want more of a challenge, try extending your legs out further (even straightening them completely).

Mind your muscle tip: Use your breathing to help deepen the abs work: inhale as you sweep your legs over to one side and down, and then as you come up to the other side, exhale and visualize your belly button pressing all the way back to your spine.

Reverse Plank Hover

This is another move that's much harder than it looks. You'll engage your abs and just about every other muscle in your body!

How to do it: Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward. Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor. Bend your knees slightly, keeping your heels on the ground. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders. Hold for 1 count. Bend your knees and return hips under your shoulders to gently lower to the floor. That's one rep. Repeat up to 3 sets of 10 reps.

Make it harder: Instead of lowering your hips back down to the ground in between reps, try to keep them lifted off the floor the entire set.

Mind your muscle tip: Focus on lifting and moving your hips with your abs, only using your arms and legs for assistance.

Criss-Cross Lift and Switch

This two-for-one Pilates move doubles your flat-belly results.

How to do it: Lie on your back with your arms by your sides. Extend both legs straight up to the ceiling, crossing your right leg over your left, toes pointed. Brace your abs in tight, inhale, and lower your legs about 45 degrees. As you exhale, bring your legs back into your body and lift your legs overhead on an angle (as if aiming to where the wall meets the ceiling behind you), lifting your hips and back off the floor, pressing down with your arms for support. Pause for 1 count, and then slowly roll through your spine to lower your hips and bring your legs back to the starting position. That's one rep. Do up to 3 sets of 10 repetitions.

Make it easier: This move is tough, so if you can't lift your hips all the way off the floor, take your time to get stronger before attempting. Start by practicing drawing your legs up and over, and see if you can lift just a few inches off the mat and then immediately lower.

Mind your muscle tip: Your abs should remain constantly pulled in towards your back during the entire exercise. Use the visual of 'zipping' your muscles in from your pelvis up to your belly button as you lift your legs overhead.

Inching Elbow Plank

You'll feel every inch of this plank in your abs (along with your arms and shoulders too).

How to do it: Begin in an elbow plank position, hands clasped, with your feet slightly wider than hip-width apart. Step your left foot towards your hands as you begin to lift your hips up slightly, quickly taking another step in with your right foot, lifting hips a little more. Step the left foot in again, lifting your hips higher and then again with the right, so that your hips end lifted high in a pike position. Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose. That's one rep. Do up to 3 sets of 5 reps.

Make it harder: Take larger steps in to raise your hips even higher in the pike position, and increase the number of reps per set from 5 to 10.

Mind your muscle tip: Your abs should be drawn in during this entire exercise. As you step your foot in, think of bracing your abs in deeper with each step.

Source: http://www.shape.com

How to get SHREDDED like ZAC EFFRON in Baywatch

2017-05-20T05:04:00.002-07:00

So yeah…that Zac Efron dude is pretty hot now, huh?

In all seriousness, Zac Efron has made a seriously impressive body transformation over the last few years.

From looking lean and defined in Neighbors to now getting totally jacked & ripped in the new Baywatch movie.

How did he pull it off?

I don’t know his exact workout and methods but I have a pretty good idea.

Here’s how you can pull of a similar Zac Efron body transformation if you follow the steps below.

Comparing Zac Efron’s physique Neighbors and before to how he looks in Baywatch, he’s like a completely different dude.

He put on at least 10 pounds of solid muscle on his upper body and looks like an absolute beast now.

I remember how a ton of guys wondered how Efron got in shape for Neighbors, but his Baywatch physique is at a whole other level.

Getting a body like him in Neighbors is more of a fat loss issue where you need to focus on losing fat but if you want to look like Zac in Baywatch, then you really need to focus on lifting hard and eating more.

Zac Efron’s height, weight, measurements, blah blah bah…

For neighbors Zac Efron stands in a 5’9″ and weighs about 155-160 pounds.

But for Baywatch, I would estimate that Zac Efron is about 5-10 pounds heavier putting him at 165-170 pounds.

As you can tell from his physique, he’s not huge and he’s not super shredded but he does have excellent muscle density, low body fat (10%’ish), and a great shoulder-to-waist ratio which is why his physique looks so damn good.

The crazy thing is that he’s about the same body fat in both Neighbors and Baywatch, he simply has much more muscle in the latter.

3 secrets to building a body like Zac Efron

Most people reading this are looking for that one special food, exercise, or technique…and believe that’s the secret to getting a ripped like Efron.

But nothing could be further from the truth.

The real secret is plain old hard work and consistency.

Sexy, I know.

But there are a few tricks of the trade you can use to help speed up the process of getting a body like Efron.

Secret #1: Body proportions matter more than overall weight

Have you heard of the golden ratio?

If not, it’s the scientifically proven ratio (1.618) that women are most attracted to when applied to your body.

Notice how broad Zac Efron’s shoulders are? If you measured them, you’ll find that they’re about 1.618 times bigger than his waist.

Having broad shoulders and a narrow waist is a sign of strength and power.

This is why it’s so important to focus on building your shoulders to get that lean, aesthetic look.

Secret #2: Your abs are not made in the kitchen

Sorry to break it to you, but you can’t really diet your way to a ripped six pack.

Contrary to popular belief, abs are actually made in the gym when you train them using direct ab movements like crunches, leg raises, wheel rollouts, and woodchoppers.

They are revealed in the kitchen with your diet and food choices.

If you’re a guy who doesn’t have a decent amount of muscle mass, then simply dieting down to a lower body fat percentage really won’t do much for you except give you a flatter looking stomach.

If you really want hard, muscular abs, then you need to work them hard in the gym.

Secret #3: It takes years to get a body like Efron in Baywatch

You want to know why 99% of guys fail flat on their face when they see a guy like Zac Efron and decide they want a body like his?

Because they don’t have patience.

They want to get game changing results in just 21 days.

But in reality, if you’re a complete newbie , it will take at least a few years to build up your body to the Efron’s level.

If you don’t believe me, just compare Zac Efron’s pre-2014 to how he looks now.

He looks completely different now, but he put in that extra 1-2 years of work to pack on all that extra muscle.

And that’s the dirty little secret no one will tell you.

Looking like a Hollywood celeb takes time, more time than most guys are willing to put in.

Source: http://www.fitmole.org

7 SECRETS to a Flat Stomach and VISIBLE ABS!

2017-05-19T04:36:00.002-07:00

You can run for miles, spend hours in downward dog and even beat your own personal plank record, but that’s no guarantee you’re going to effectively target a universal trouble spot: your abdominals.

Amongst even the most fitness-conscious folks, a flat stomach is the holy grail and a unicorn wrapped up into one #goals hashtag that, for many of us, is never realized.

The good news is most men, women and yes, even women who have given birth or had Cesarean sections, can lose stomach fat and develop their ab muscles so that their natural six-packs show through. But so many ab-flattening myths have pervaded our psyches over the years and it’s sometimes difficult to distinguish between helpful advice and fiction. We asked three fitness experts to give us the lowdown on exactly what we should do to get rock-hard abs—here are their seven tips.

1. Don’t Rely on Crunches

Crunches only target the front of your abs and can put an unnecessary amount of strain on your back. To boot: they simply aren’t an effective abs exercise because they can’t address the fat that is covering your muscle.

“Lower abs can be a ‘trouble spot’ for many people because we naturally tend to store fat there,” says Cassey Ho, founder of Blogilates. “The key is to burn fat and tone the lower abs at the same time.”

Try these moves instead:

• Burpees: “These are the ultimate fat-burning moves,” Ho says. “In order to get a flat stomach you can’t only do ab-strengthening moves, you need to also add cardio into the mix.” Begin in a standing position. Jump down to your hands and kick your feet back so that you are in a pushup position. You have the option of performing a pushup to add a bit of challenge to your workout before jumping back up to your feet and repeating the series 15-20 times.

• Double Leg Lifts: This move targets the lower belly and after 10-15 reps your core will be shaking, Ho says. Lay flat on your back and form a triangle with your hands beneath your lower back (this will ensure your back stays straight on the ground and is protected). Now lift both legs straight into the air and lower them until they’re a few inches off the ground (but if your lower back begins to lift, you are going too low). Return your legs to their starting position without touching the ground and repeat.

• Hip Twists: Hip twists are a multitasking move that tones and tightens your core, but also drives your heart rate up, which creates the fat-burning effect you need, according to Ho. Begin in plank position with your elbows on your mat. Keeping your back flat and your tummy tucked in, twist your right hip until it nearly touches the mat, return to plank, and repeat the same move with your left hip.

• High Intensity Interval Training: HIIT circuit training incorporates cardio and strength training in short, but intense mini workout sessions with brief periods of rest in between. “Sprinting in particular, which is a core dominant movement, is one of the best ways to shred your stomach,” says Brandon Mentore, a strength and conditioning coach, functional medicine practitioner, and sports nutritionist.

• Hanging Leg Raises: This exercise allows you to focus and concentrate on abdominal movement and target the lower abdominal muscles below the belly button, Mentore says. While hanging from a chin-up bar, raise both legs until they are at a 90-degree angle to your torso. Return your legs to their starting position and repeat the movement.

• Planking: Experts agree that the plank can help create abs definition, but Tyler Spraul, a certified strength and conditioning specialist and head trainer at Exercise.com, suggests trying a few variations of the classic plank. “Instead of trying to plank for five minutes, try planking for 15-20 seconds while bracing as hard as you can,” Spraul says. “Anti-rotation and anti-flexion moves, like the prone plate switch, are good for this as well.”

2. Know When to Hit Pause On Cardio

If you are extremely thin, a little cardio can help keep you in shape, but too much of a good thing can backfire on you.

“If you’re already fairly lean, but lack definition in your core, then you should focus on building the muscle,” Ho says. “You can add cardio back into your routine after you notice the muscle gains in your stomach. Ab muscles are like any other muscle in your body—in order to grow them, you need to work and fuel them. Too much cardio breaks down muscle depending on how many calories you are taking in, so lay off cardio for a while as you continue to build your muscle.”

3. Don’t Forego Carbs Completely

Despite what we’ve been taught, good carbs are not the enemy. A balanced diet is key, especially if your goal is to create lean muscle.

“When blood/plasma levels of amino acids are high the conditions for muscle growth are highly favorable,” Mentore says. “Carbohydrates help potentiate insulin, energy and nutrient partitioning, sending nutrients to muscle tissue. For those reasons sources of high quality protein and a natural carbohydrate source in a 2:1 ratio respectively is the most favorable meal structure for muscle growth.”

If you’ve focused so much on cutting carbs out of your life you are no longer sure how to incorporate good carbs back into your meals, Mentore suggests a vegetable omelet and apple or banana for breakfast, grilled salmon with veggies and quinoa for lunch, and chicken breast and a sweet potato for dinner.

4. Don’t Use Your Back or Hip Flexors in Workouts

When training your abs, it’s easier than you might think to unknowingly recruit the muscles in your back and hip flexors to perform movements, Mentore says.

“The hip flexors, which run along side of the abdominal wall, connect in the spine and go down to the groin, are responsible for contracting the legs toward the torso and the torso to the legs,” Mentore says. “Those two movements exist in almost all of the traditional abdominal exercises you can do. It’s very important to concentrate on the mind muscle connection to recruit the abdominal muscles in place of the hip flexors as much as possible. Overdeveloped tight hip flexors can give you the appearance of having a pooch belly because they literally push parts of the abdominal wall forward which is undesirable.”

5. Realize That Men and Women Have Different Needs When Training the Abs

Training alongside your partner is a great way to boost each others morale, but it’s important to remember that male and female bodies are different—particularly when it comes to how we store fat in our abdomens. Ladies, it isn’t your imagination: you’ll probably have to put in twice the work as your male partner to achieve results.

“The key difference between men and women in regards to ab definition is that women have much more sensitive bodies,” Mentore says. “The major things females have to contend with that males aren’t subject to in the same degree are digestion, bloating, the reproductive system and hormonal fluctuations. For those reasons women have to be a little more attentive to training and nutrition and be more patient in getting results relative to men.”

6. Focus on Your Breath

Learning how to breathe, both during and after a workout, can give you better fitness results.

As we tend to breathe pretty lightly and primarily into our chest. Deep belly breathing is an underrated way to get those core muscles back in action.”

7. Take a Good, Hard Look at What You’re Eating

There’s a reason why one of Ho’s favorite expressions is: “Abs are made in the gym and revealed in the kitchen.” If you’re not following a proper diet, all of the burpees in the world aren’t going to make a lick of difference. You need protein from whole food sources at all meals to help you stay fuller for longer (eggs, Greek yogurt, lean meats, lentils and black beans are universal favorites amongst experts). But, as Mentore mentioned, you also need healthy carbs and healthy fats found in foods like nuts, coconut and olive oil, avocado and chia seeds.

If you’re following a strict workout plan but are still failing to see results after four to six weeks, consider keeping a detailed food journal that will reveal exactly where the holes are in your diet. Replace foods that don’t serve you with healthier options and you’ll be well on your way to achieving that flat stomach you thought was an impossibility.

Source: https://www.pastemagazine.com

6 SECRETS for growing MASSIVE Arms

2017-05-18T05:20:00.001-07:00

1) GET THE ORDER RIGHT

Perform the best mass-building movement early in your workout when fatigue levels are low, those with which you can push around the most weight and generate just enough momentum to get you over a sticking point.

2) LOAD UP THE VOLUME

Not doing enough heavy sets won’t provide the muscle-building stimulus you need, let alone trigger the hormonal bath that’s conducive to building bigger arms. Though you can certainly overdo it — as many beginners mistakenly do — aim for at least 8–10 working sets on biceps day.

3) WORK IN A REP RANGE THAT ACTUALLY BUILDS MUSCLE

You may not be acquainted with the scientific research in the field of exercise science, but you should know that not all sets are created equally, at least when it comes to building muscle. A tough set of eight reps may be just as hard as doing a tough set of 20, but you’d have to use a much lighter weight on the set of 20, and that weight won’t be sufficient to maximally build muscle. You want to reach muscle failure between 8–12 reps.

4) BUMP UP THE INTENSITY

Reaching the point of muscle failure is critical in the growth equation as opposed to simply ending the set when discomfort sets in. While you don’t want to take every set past muscle failure, strategically taking 1–2 sets of every exercise beyond failure can speed growth if you can withstand the intense pain that comes with this type of training. With each of the biceps exercises listed we recommend a strategy for working past failure, although there are certainly plenty of others to choose from that range from forced reps to negatives, drop sets and partials.

5) GET OUT OF YOUR COMFORT ZONE

While a workout may at first seem like it really works, after a while your body grows accustomed to it and any changes in muscle strength and growth begin to slow down. Rather than doing the same workout again, it’s time to introduce some changes into your routine. Here, we recommend several alternatives to each move to reduce your chance of hitting a training plateau and ensuring those gains continue.

6) FINALLY, DON’T EXCPECT RESULTS OVERNIGHT

Good bodybuilders have been training hard for many years; guys with pretty good physiques probably a year or two. Be in it for the long haul; consistency matters and skipped workouts add up. If you really want big arms you’re going to have to pay the price. We all have to pay it.

You need to realize that the road to bigger biceps consists of a lot more than just a list of exercises, and maximizing all those factors puts you on the fast track to growth. Stay hungry to learn more and try new ideas and you’ll quickly separate yourself from the dozens of others in your gym who may be training hard, but not making near the progress that you are.

4 Drinks That Will Actually Make You Lose Weight!

2017-05-18T05:11:00.001-07:00

You often hear about how eating one or another kind of food can help you to lose weight. And this is great, as knowing what sort of food you should eat really makes it easier to decrease your body weight.

However, it’s also important to know what type of liquids can help you to speed up your weight loss results. But make sure to remember that some of them are beneficial only in special cases or when consumed in small amounts. If these drinks are consumed too much, then they can make it more difficult for you to lose weight.

1. Green Smoothies

Green smoothies are made from green vegetables like spinach, kale, Swiss chard, and similar veggies. If you eat them without blending them into smoothies, it can take a long time to chew them thoroughly or be too difficult to digest if your body produces weak stomach acids.

These problems can be eliminated by blending them and drinking them as smoothies. Green vegetables have no more than 20 calories per 100 grams, so you’ll hardly gain fat from drinking them.

The good thing about green smoothies is that they have a lot of insoluble fiber, which is needed to clean the digestive system from parasites, toxins, and food residues.

Also, they provide a lot more vitamins than many other vegetables and fruits, so they are great for increasing the metabolism and improving your overall health. If you don’t like consuming green smoothies alone, add a few sweet fruits to them to make them tastier.

It’ll make smoothies more caloric as fruits have more calories than green vegetables, but it’s a lot healthier than drinking some cola.

2. Juices

Juices are considered to be less healthy than smoothies as they don’t have as much fiber and provide fewer vitamins and minerals than smoothies do. Also, most juices have more calories than smoothies and often have additional toxins in their makeup.

If you want to avoid these toxins, you should make juices by yourself or find where you can buy natural juices.

As you might realize, drinking smoothies are healthier than drinking juices because even if they are made from the same fruits or vegetables, juices will have fewer nutrients. So, unless you can’t live without juices, try drinking them in small amounts to get some extra nutrients and avoid adding too many calories.

3. Milk

While some people might be afraid of milk because it has calories and fat, the truth is that milk can help you to lose weight by providing some extra calcium. Calcium is known for suppressing the appetite, so if you have problems with making yourself eat less food, then milk can definitely help you.

And 4, You saw it coming...

4. Water

If you’re looking for calorie-free options, then drinking water is what you should aim for. Natural water is also known for increasing the metabolism, flushing out the toxins from the digestive system, relieving constipation, and providing many other benefits that aren’t related to weight loss but are still important.

Some of them are a healthier skin, better mood, elimination of bad breath, and longevity.

Source: http://spotmebro.com

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A Girl That Squats CRUSHES Watermelons With Her Legs and Then She…WHAT ?

2017-05-17T13:43:00.002-07:00

The world is full of gym addicts that neglect their legs and walk around like an unbalanced upside down pyramid.

Leg day is by far the most important of all the gym days. Your legs are your foundation. Your entire body is built on top of them.

If you plan on strengthening your upper body, it only makes sense to also strengthen the part of your body that’s responsible for holding up your upper body, right?

And besides, if you stay committed to leg day, you may end up being able to do some pretty amazing things, like crushing watermelons with your thighs.

3 Celebrity FITNESS SECRETS REVEALED!

2017-05-17T09:51:00.002-07:00

Don’t you just love celebrities -- those perfect specimens who lose their baby weight in a matter of weeks and then show off their taut tummies on a beach in Ibiza? We stress ourselves out trying to emulate the same impossible feat, but I’m here to tell you that no matter how much you work out, you’re never going to look like them. You can get close, though, if you try. Start here with a few tips, and you’ll look Gwyneth Paltrow-esque in your skinny jeans in no time.

1. Splurge Daily

Paltrow's trainer and business partner, Tracy Anderson, gives all of us permission to not starve ourselves (um, thank you?). "Pick the meal that you enjoy the most, and let that be your one calorie splurge for that day,” says Anderson. She suggests cutting back on the other two meals with protein shakes or an energy bar (she happens to love Bliss Bar Superfood Energy Bars).

2. Snack Between Meals

You know how your mom used to be all, “Don't snack, or you’ll ruin your appetite!” And you were all, “But I’m so hungry!” Well, now you can tell your mom that Harley Pasternak -- trainer to Lady Gaga, Kanye West and Katy Perry and author of the Five Factor Diet -- says low-fat protein snacking is totally fine. Edamame and nonfat Greek yogurt with frozen berries are his favorite options. And in his book, he mentions salmon sashimi with plums and fresh figs with balsamic cream sauce. Yum.

3. Start Stripping

Apparently, actress Amy Adams hates the treadmill so much that she decided to go all stripper-pants on us to lose her baby weight. Yes, the woman known for her sweet and innocent roles (Enchanted; The Muppets) is down with pole dancing. And according to my insider sources (ahem, tabloids), Emma Watson, Cindy Crawford and Kate Hudson also named pole dancing as an integral part of their workouts. (Hudson reportedly even installed a pole in her bathroom. Dancing by the toilet sounds odd, but whatever works.)

5 Foods that Secretly MAKE YOU FAT! 😲

2017-05-17T09:37:00.001-07:00

1. You Consume Too Much Sodium:

Many people say that the number of calories you consume is the only important thing you need to be conscious about while dieting. But this isn’t the truth as there are many other factors that influence your weight and overall health.

One of these examples is your salt intake. If you consume too much salt, then it causes your body to hold more water than you actually need. This results in making you look fatter and weigh more than you should.

So, decreasing your salt intake can help to lose that useless water weight. Make sure to avoid consuming more than five grams of salt a day and drink a lot of fluids to clean your body from it.

2. 'Healthy Foods' That Actually Make You Fat:

If you like eating lots of fruits, dried fruits, honey, so called healthy candies, and similar products, then you should perhaps consider on decreasing the amount you consume. This is due to the fact that these products have lots of sugar.

So, if you eat lots of sugar-rich food, then it might result in increasing your body fat levels. Of course, these products might have lots of vitamins, minerals, and fiber, but it doesn’t mean that you should eat them like crazy; just try to enjoy them in small amounts or eat slowly digested healthy foods like oats, rice, fish, nuts, and so on.

3. You’re Scared of All Fats:

One of the most harmful things you can do to your body is to stop consuming healthy fats. It doesn’t mean that you should consume unhealthy fat sources like margarine, milk chocolate, French fries, and other junk foods but start consuming healthy fat sources.

Some of the best examples are eggs, fish, nuts, seeds, high-quality meat, dark chocolate, cheese, and a bit of cheese. Getting plenty of healthy fats can help to keep your bodyweight in check, increase muscle growth, and even improve your mood.

4. You Eat Too Fast:

Eating slowly helps to feel full without eating as much as doing it as fast as you can. The reason behind this is that eating slowly gives plenty of time for the brain to receive the signal from satiety hormones that you should stop eating and avoid consuming more food than you need to stay healthy.

7.Drinks That Contain Calories:

Have you decreased your caloric intake from your foods by still having difficulties in losing weight? Then make sure to have drinks containing zero calories like water or coffee and tea without sugar.

This will help you avoid getting empty calories that almost always come from sugar from such drinks as juices, Cola, Sprite, Fanta, and similar drinks.

How to Get to 6% Bodyfat

2017-05-16T19:10:00.000-07:00

Most people seem to think the quickest way to get six pack abs is to cut down calories to near starvation levels, do low weight but high-rep workouts along with tons of cardio.

The truth is that this is actually a pretty ineffective way to go about things and will only lead to low energy, muscle loss and hunger.

However, when done properly fat loss doesn’t need to lead to muscle loss and food cravings – just follow our guide below and watch the pounds melt right off!

Calories In vs. Calories Out

You’ve probably heard this before but it still rings true. In order to lose fat your body needs to burn more calories than it consumes.

This calorie deficit over time will lead to weight loss and depending on the exact foods you are eating as well as the size of the calorie deficit you may lose fat or muscle.

So before you ask – yes you CAN lose weight from eating nothing but donuts and ice cream provided that you are in a calorie deficit however you are likely to lose a lot of muscle in the process, not to mention your overall health with suffer.

Daily Nutrients

The first thing you will want to do before starting a fat-loss diet is to calculate your daily expenditure – this is the amount of calories you burn on a daily basis.

Factors like gender, weight, height and activity level all influence this number and it may require some experimentation before you have an accurate number. A quick Google search will link you to some calculators that will help you come up with this number.

Once you know your figure, you are going to want to shoot for a 400-500 calorie deficit. This will put you on pace to lose about 1-1.5 lbs. per week which is a safe range to minimize muscle loss.

Your calories can come from protein, carbohydrates or fat. Protein and carbs contain 4 calories per gram while fats contain 9 grams.

Protein

One of the key components of a successful fat-loss diet is minimizing muscle loss. Protein is the key nutrient to ensure you maintain muscle mass not to mention it will also make you feel full which is important when you are restricting calories.

There are a lot of different schools of thought on how much you should take but generally speaking somewhere in the range of 1-1.4 grams per pound of lean body mass is considered ideal.

To calculate your lean body mass you will need to figure out your approximate body fat percentage. For example, if you are 200 lbs and 20% body fat that means you are carrying 40 lbs. of fat. Your lean body mass would be 160lbs so the low end of your protein intake range would be 160 grams.

Generally speaking the more you increase your calorie deficit the more you will want to boost protein intake.

Fats

Fats are essential in boosting testosterone levels as well as aiding in fat-loss. There are a number of different diet programs that recommend a wide variety of fat intake so we won’t get into that here.

The main thing is to figure out what works for you. Some people are carb sensitive and thrive on high-fat diets. Likewise, some people feel weak and lack energy on low-carb diet so they like to get a lot of calories that way.

Carbohydrates

Carbs get a lot of flak for supposedly making us fat. While this may be true to some degree, it really depends on just how many carbs you are consuming and from what sources.

Stick to complex carbs and make sure you are still maintaining a calorie deficit and you will continue to lose fat while still having enough energy to compelte your workouts.

Speed up the results

That guy who is always ripped and jacked at the same time, all year round. Yeah, he’s most likely supplementing with a quality fat burner supplement.

If I use the right fat burning ingredients what will happen?

You will have a higher metabolic rate – burn more calories throughout the day.
Suppress hunger cravings – you will be less tempted to eat junk foods and candy
You will increase your energy levels – you will have higher energy levels throughout the day.
Eliminate water retention – you will hold less water and look more cut.

That’s why most guys serious about getting shredded use these supplements due to their incredible fat loss benefits.

source : broscience.co

10 Tricks To Build More Muscle Mass

2017-05-16T18:35:00.000-07:00

Most men go about building muscle the same way: Lift until a specific muscle group feels like it’s going to explode, then suck down a protein shake after the workout. While these strategies will help you build muscle, there are several tricks to help you accelerate your progress and maximize the benefits of your training time.

1.Exercise complexes

One way to stimulate muscle growth is to superset two exercises that use the same muscle groups, but in a different fashion. For example, perform a deadlift for six reps, then go into a discontinuous broad jump for eight reps. Among others, this activates the glutes, hamstrings and quads with a high-load, low-velocity stimulus, immediately followed by a low-load, high-velocity stimulus.

2.Heavy negatives

Muscles are stronger eccentrically than they are concentrically (the positive portion of the lift). As a result, the stimulus you present your muscle is typically limited by your concentric strength. This is why people can always control a bar down to their chest during a bench press, but may not be able to push it back up. Performing heavy negatives with a weight above your concentric one-rep maximum will maximally stimulate your muscle in an eccentric movement pattern.

This is especially effective with exercises like squats, chin-ups and bench-pressing. You can use this technique with arm work too by combining exercises like a dumbbell close grip bench press then a dumbbell skull-crusher (for the negative phase) or a dumbbell hang clean (for the positive phase) and a dumbbell biceps curl (for the negative phase).

3.Hydration

In order to stimulate muscle growth, you need to provide your muscles with an overloading stimulus. It is a well-known fact that you can’t perform maximally, mentally or physically, if you’re dehydrated. In order perform each set with maximal focus and intensity, you need to be properly hydrated. Ensure that you’re drinking adequate water throughout the day.

4.Minimize conditioning

Excessive conditioning is one of the biggest workout mistakes people make. Your body can only adapt to so many stressors. Excessive conditioning can increase your cortisol levels, which is a catabolic hormone. For “hard gainers,” burning extra calories will make it increasingly difficult for you to add mass. If you aren’t an athlete, and you move throughout the day, you can get away with a few training phases without any conditioning.

5.Maximize your sleep quality and quantity

Quality sleep improves your anabolic hormone profile and facilitates recovery. Simply put, this allows you to train harder, recover faster and make better progress. Individual sleep needs differ, but you should aim to get between seven to nine hours of motionless, drool-pooling sleep a night.

6.ZMA

Zinc Magnesium Aspartate (ZMA) is a mineral supplement reported to improve your anabolic hormone profile. Anecdotally, ZMA supplementation will improve the quality/deepness of your sleep. Regardless of whether the mineral supplement improves your anabolic hormone profile directly (unlikely if you aren’t consuming a zinc-deficient diet) or indirectly through improving your sleep quality, most men agree that it works.

7.Timed sets

Research suggests that heavy sets lasting from 30 to 70 seconds are ideal for stimulating muscle growth. Traditional training programs call for a certain number of “reps” per set as an indirect way to reach specific “time under tension” lengths. Realistically, most men perform sets of 10 to 12 reps in less than 15 seconds. Performing sets for time guarantees that your muscles are stimulated for the time periods necessary for stimulating hypertrophy.

8.Enhance preworkout nutrition

Most men focus on what they take in after they’re done training. While consuming a rapidly digesting protein and carbohydrate drink immediately after your training will help replenish your muscles’ energy stores and stimulate protein synthesis (muscle building), it still takes time for these nutrients to be digested and absorbed. Taking down a drink is better than eating a chicken sandwich because it takes less time to be digested and absorbed.

For the same reason, consuming your training drink immediately before and/or during your training session will help ensure that the nutrients are being delivered to the working muscle as quickly as possible, leading to a faster recoveryprocess. Using this strategy will also provide your body with nutrients while you’re training, which can give you the extra push you need to get through your last few exercises.

9.Use multi-joint exercises

Most men spend way too much time on single-joint exercises geared toward isolating a muscle and getting a “pump.” While a few isolation-based exercises are OK , the majority of your program should be made up of multi-joint exercises, like deadlifts, chin-ups, dumbbell chest presses, and lunges. Multi-joint exercises activate/stimulate more muscle mass per repetition, which increases anabolic hormone production.

10.Increase caloric intake

The most common complaint among men who want to add mass is that they “can’t put on weight, no matter what they do.” If you’re struggling to gain weight, you need to eat more. If you think you’re eating a lot, you aren’t. Eat more. Sneak in calories whenever you can. Add Parmesan cheese to your salads. Put peanut butter on your fruit. Get 2% or whole milk instead of 1% or skim.

Source: http://www.askmen.com

Does Sex Affect Muscle Gain?

2017-05-16T18:05:00.000-07:00

Have you ever found yourself questioning what the impact of sex is on your muscle gains? The impact of sex in your bodybuilding goals may surprise you. In fact, your sex life has very much to do with the factors that make muscle gain effective for you. From your hormones, to your energy levels, sex influences muscle gain more than you think.

As much as sex influences your muscle gain, your workouts can also affect your sex life. Those who do have a more active lifestyle and participating in regular workouts and healthy diet are by far, less likely to develop sexual health problems. Sex can greatly influence how you gain muscle mass. Here are 5 ways sex can affect muscle gain:

1.Testosterone levels

The effect sex has on your testosterone levels is probably the most obvious reason that sex can affect your muscle gains. For most men, the more they engage in sexual activity, the higher their libido levels tend to be. This is due to the system that your body has put in place to keep your testosterone levels high when you frequently engage in sexual activity.

As you well know, testosterone is the male hormone that promotes primary male characteristics such as broad shoulders, deeper voice, facial hair, and of course – muscle mass.

2.Zinc

It appears that the effect sex has on testosterone is a double-edged sword. The more you engage in sex, the higher your libido tends to be, but when you experience an orgasm, you release zinc – the essential mineral needed by your body to naturally produce testosterone. That means that your body will experience a dip in your testosterone levels every time you experience an orgasm.

Keep masturbation to a minimum and take the best supplements for muscle gain that improves your testosterone levels to ensure that your testosterone levels are always at its best.

3.Fat loss

It’s no secret that sex is equivalent to a cardio workout. It’s said that you can burn about 500 calories when you have sex, only varying in intensity and frequency. It appears that sex can replace a nice afternoon run if you feel like doing it. For best results, use the best fat burning supplements like LipoGenix Elite to help you maximize the calories burned during sex.

4.As a yardstick

You can use your libido levels as a yardstick for your testosterone levels. Your libido is like an indicator of how healthy your testosterone levels are. If you feel like you’re less interested in sex, you might be low on testosterone, and you can either take testosterone-boosting foods or simply take the best supplements for weight gain that increases testosterone levels.

5.Stress reducing properties

Stress is detrimental to your muscle gains. When you’re highly stressed out, you’ll have the stress hormone cortisol that plagues your body and counteracts your muscle gain progress. Sex is a great stress reliever, and with good balance, sex can help you take your mind off of stress and continue working out to achieve better muscle gains.

Source : https://sexpillpros.com

How To EAT LIKE ARNOLD SCHWARZENEGGER

2017-05-16T07:39:00.000-07:00

Bodybuilding has grown tremendously as a sport over the past 30+ years with tons of new research, supplements and training styles emerging. Every day it seems like a new training program or diet plan seems to be released before disappearing into obscurity. Having said that, if you want to truly get an idea how to eat like a champion look no further than Arnold Schwarzenegger. You can’t argue with the guy’s success – he’s won one Olympia title after another and probably would have kept going had he not retired.

What’s interesting about Arnold’s diet is that it isn’t much different from what a lot of guys today are eating. That just goes to show that although the bodybuilding industry has exploded over the last few decades the principles that worked then are still valid now. Check out some of Arnold’s favorite diet choices below.

Protein Intake

Arnold was a big meat eater. He would consume a variety of sources (including red meat) and tended to opt for animal sources when possible. He used to recommend that average people should eat at least 0.5 grams per pound of bodyweight. Note that is way higher than what most government nutrition guides recommend, however more people are starting to wake up to the benefits of consuming higher protein. It fills you up, boosts your metabolism and provides your body with important nutrients. For bodybuilders he would recommend 1 gram per pound of bodyweight daily. That is pretty much what most bodybuilders today recommend, so not much has changed here.

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Meal Frequency

Given the level of calories Arnold was consuming on a daily basis it was no surprise that he ate many meals every day and recommended others do the same. What many don’t know is that he would eat whole food sources as much as possible. He knew that foods that came from nature were far more nutritious than something developed in a lab. With the rising popularity of natural/organic foods clearly he was onto something. It’s quite common for bodybuilders to recommend eating whole foods rather than getting everything in supplement form.

Dietary Fat

Arnold did not hesitate from eating fats from sources like red meats and nuts. He knew that the nutrients they provided were vital for boosting testosterone production, metabolism and muscle growth. They are also much higher in calories than protein or carbohydrates making it easier to achieve a calorie surplus when on a bulk. While the bodybuilding community definitely went through an anti-fat phase, it seems like more people are waking up to the importance of healthy dietary fat.

Testosterone Levels

One thing that was very interesting about Arnold was that he was open about the fact that he used steroids. In fact, he said that everyone competing at that level was taking steroids and that it was impossible to compete for the Olympia without them. Most bodybuilders today won’t come forward and actually admit this as they don’t want to lose their supplement deals. As a result, you have a generation of bodybuilders who think they will get to be the size of Phil Heath while staying Natty.

We aren’t saying this to discourage you, only to recognize the importance that hormone levels play in building muscle. While we don’t recommend taking steroids given that they are illegal, dangerous and come with some nasty side effects, there are other options. Testosterone boosters will give you a similar effect as steroids without all the hassle. They use natural ingredients that are scientifically proven to boost testosterone production naturally. As a result, you get permanent, sustainable results without any side effects.

source : broscience.co

GET DIAMOND-SHAPED CALVES [4 Best Exercises]

2017-05-16T07:20:00.000-07:00

Frankly, the calf muscles are insanely stubborn and a pain to grow, which is why most people stop focusing on them altogether. Genetics and a predisposition to explosive calf growth do play a surprisingly large role in that, but equally—if not more so—calf issues are predicated, uncalculated, half nature at which most people attack the muscle group.

Because of that, they’ve become one of the biggest enigmas on the human body. People blast their calves into oblivion, with no results to show for it.

Start training SMARTER and overhaul your calf strategy. It’s a valuable investment with an extremely high return and one that’s capable of completely transforming your lower body without doing much work whatsoever.

The process is simple. Take 10 minutes of dedicated, progressive calf work onto the tail end of leg day and you’ll quickly gain muscles on the back side of your lower legs.

Do it on a regular basis and you’ll gradually build mountainous and diamond-shaped calves.

1. Calf Exercise 1: Seated Calf Raises

Target Calf Muscle(s): Soleus

Seated Calf Raises are THE best exercise to hammer the soleus directly. They have to be a staple in any leg and/or calf workout routine.

(1) Load a plate machine. Sit upright with a tight core.
(2) Powerfully contract your calves and press up as far as possible. Hold for 1 second and lower slowly all the way down to the bottom throughout the full ROM. You should feel a deep stretch through your calves.
(3) Hold for 1 second at the bottom and repeat the movement.

Variation(s): If you don’t have a plate-loaded calf machine, you can easily replicate the movement by placing two dumbbells on top of your quads (the front half).

2. Standing Barbell Calf Raises

How To:

Target Calf Muscle(s): Gastrocnemius

The Standing Barbell Calf Raise is an all-around calf training that not only hits the gastrocnemius but also works the core and cranks up the intensity.

Because it’s not machine based, you’ll have to work hard to stabilize and maintain your balance. If you want to take leg training to the next level, superset Standing Barbell Calf Raises with Barbell Squats one after another.

(1) Load a barbell and place 2 plates together on the floor. Stand with your feet slightly more narrow than shoulder-width, with the balls of your feet on top of the plates. The plates help increase range of motion.
(2) Powerfully contract your calves and press up as far as possible. Hold for 1 second at the top and slowly return all the way down to the ground. Repeat.

Variation(s): You can also do these with dumbbells, a Smith machine, or a standing squat machine, or use your bodyweight and do them with one leg.

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3. Donkey Calf Raises

How To:

Target Calf Muscle(s): Gastrocnemius

Donkey Calf Raises are an effective move to hit your gastrocnemius from an alternative angle. Because you’re bent over with weight on your back, they tend to work the core and hamstrings to a higher degree.

Some gyms have a machine that’s specifically for DCRs, that’s your best bet. You can also strap on a weight belt or load up a Smith machine. Or use your girlfriend/boyfriend.

(1) Set up so that there’s some type of weight positioned on your lower back. You can also place a weight plate or step under your feet to increase the RoM. Bend over to a 45º angle and keep your legs straight.
(2) Powerfully contract your calves and press up as far as possible. Hold for 1 second and slowly return down to the ground. Repeat.

4. 45 Degree Calf Raise

How to:

Target Calf Muscle(s): Gastrocnemius

(1) Load up a leg press machine and keep your legs straight. Place the balls of your feet on the platform with your heels hanging off.
(2) Powerfully contract your calves and press the platform up as far as possible. Hold for 1 second and release back as far as possible. Hold for 1 second at the bottom and repeat.

🔹The obly bad workout was the one you didn't do! 🔹 @lift_fit_official 👈 . #fitnessmotivation #quoteoftheday #quotes #fitfam #health #abs #gymaholic #weights #protein #bodybuilding #bodybuildingmotivation
A post shared by LIFT FIT (@lift_fit_official) on May 12, 2017 at 12:48pm PDT

Source: easytips.ourfitnessguide.com

This is How to Get Six Pack Abs

2017-05-13T17:44:00.002-07:00

In order to get those six pack abs to show you need to get rid of all that fat covering them up. The only way to lose fat is to consume less calories than your body requires. If you are in a state of calorie deficit, your body will break down fat and/or muscle in order to get the energy it needs to continue cutting. For some reason, people seem to think they can get rid of stomach fat by doing hundreds of crunches but the reality is, aside from the calories that you burn from the exercise, you won’t be doing much to get those abs to show.

When it comes to cutting calories, some people go way overboard and get themselves on a crash diet. That means going way under the daily requirements in order to speed up the process. What this actually does is encourage your body to burn muscle. This is how people end up with skinny-fat physiques: too little muscle mass. When cutting you want to burn fat while maintaining as much muscle as possible. That’s why a small deficit of up to 500 calories is ideal. It will reduce the likelihood of burning muscle while still encouraging steady fat loss.

For those looking to hit that calorie deficit there are two important components to consider: diet and cardio. In order to make sure your cut is a success you need to achieve the right balance between the two. That means not too much dieting and/or cardio. Next, we will break down how you can go about making sure you get both parts right.

1 – Planning Out Your Meals

When it comes to just how many calories you should be consuming it’s a bit of a guessing game. There are a variety of lifestyle and genetic factors that influence how much you can eat per day without gaining any weight. The easiest way to start is to go online and find a BMR (Basal metabolic rate) calculator. These will give you a baseline estimate of how many calories you can burn, based on your age, height, weight and activity level. Try consuming that many calories each day for 2 weeks and weigh yourself throughout. If your weight remains stable you know you have found your baseline rate. If your weight goes up, you are slightly overshooting your calories. If your weight drops you are consuming too little.

Once you have determined your BMR you can start making adjustments to your diet. Aim for a 250-500 calorie deficit each day. This will put you on track to lose 0.5-1 pounds per week – a level that is considered to be safe by the bodybuilding community. Make sure you weigh yourself on a weekly basis to ensure you are losing at the same rate. While it might be tempting to try and speed things up by losing more than 1 pound per week, there is a good chance you will only be burning muscle at that point. Obviously this is going to leave you with a worse-looking physique which defeats the purpose of your entire cut.

The easiest way to make sure you hit your daily calorie target is to plan out your meals in advance. Create a worksheet in Excel or use one of those calorie-counting apps on your phone to create a meal plan that works out to the exact number of calories you are aiming for. Once you’ve done this all you need to do is follow the meal plan. While it won’t be accurate down to the exact calorie it will be close enough that your weight loss will average 0.5-1 pounds per week if you hit that target deficit. We also recommend preparing a lot of the meals on the weekend for the week ahead. That way all you need to do is pull out a tupperware container from your fridge and you will have a meal that has the exact calorie content you are looking for.

In terms of the actual macronutrient breakdown, make sure you are getting at least your weight in protein. This will help fill you up and boost your metabolism. Don’t shy away from dietary fats as these will help regulate hormone levels and help preserve muscle mass. The balance of calories should come from high quality complex carbohydrate sources.

2 – Should You Do Cardio?

Most people associate losing weight with spending hours upon hours running on a treadmill. As it turns out, excessive cardio can actually mess up your cut just as much as it can help it. Look at guys who do lots of long-distance running. Notice how while they are lean they also lack muscle mass? That’s because long-distance running encourages your body to break down muscle tissue as fuel. Sprinters, on the other hand, tend to carry far more muscle on their bodies.

When it comes to losing fat, you don’t actually need cardio at all. As long as you are consuming a calorie deficit you will continue to lose fat, it’s as simple as that. Cardio is simply a tool for achieving a calorie deficit. By doing cardio you can eat more calories and still be at a deficit. In terms of the cardio sessions, try to keep them under 45 minutes as anything above that will spike your cortisol levels and encourage your body to burn muscle.

If you are short on time or want the best bang for your buck, we recommend doing high intensity interval training (HIIT). These workouts involve doing short bursts of intense activity followed by short rest periods. Studies show that they are extremely effective at burning calories while maintaining muscle mass. The thing you need to be careful with, however, is not doing HIIT too often. It puts tremendous stress on your body so it should be limited to 3x per week. Also, make sure you do cardio on non-lifting days so that it doesn’t interfere with your muscle recovery.

3 – Take the Right Supplements

Even the pros struggle with losing those last few stubborn pounds of bodyfat. While food is plentiful in this day in age that definitely wasn’t the case hundreds of years ago. As a result, our bodies have developed certain mechanisms to cope with these difficult conditions. When you eat too much food, your body stores it as fat for times when food is scarce. As you start to cut into those fat sources your body panics and tries to think of ways to preserve it. Those last few pounds in particularly can be stubborn as your body is afraid it might be starving. As a result, your body will slow down its metabolism to stop the fat burning.

This is obviously very frustrating for people who are trying to lose fat. You can only cut calories so much before you start to feel hungry around the clock. That’s where a fat burning supplement can really make the difference. These supplements use natural ingredients that are scientifically proven to increase your metabolism while suppressing appetite. As a result, you will continue losing fat steadily until you achieve that coveted six pack. If you are struggling to lose those last few pounds of fat or you are just starting out and want the entire process to be smooth and steady we recommend taking a fat burning supplement.

Source: broscience.co

Best Bodybuilding Cutting Foods- Get Cut and Shredded

2017-05-13T17:35:00.003-07:00

Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

Food 1: Chicken

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Food 2: Fish

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

Food 3: Vegetables

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Food 4: Eggs

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12, and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Food 5: Water

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

Food 6: Nuts

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet – Tips

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.

Source : easytips.ourfitnessguide.com

Get Lean Body In A Month with This Workout Plan

2017-05-13T17:28:00.003-07:00

Most of us, in today’s world, want the chiseled and lean bodies. The first thing to be kept in mind to get a lean body is the correct diet. The second thing is the right workout that will make sure that you are burning the maximum amount of calories per day. So, to burn proper calories per day, you need to focus on the right exercises and perform them in the correct way.

Top 10 workouts to get a lean muscular body in a month

If you want to get a lean and muscular body and that too in one month’s time, then here is the list of such workouts. These will help you to maximize your fat burning process, thus giving you a lean body.

Bench Press:

Bench Press is that workout that not only gives you a good shape but also builds huge inner strength. It is basically an upper body workout and the target muscles are pectoralis major, deltoids (anterior) and triceps. To maximize your results, slightly position the torso in the form of an arch on the bench, and the shoulders back and down. It will help to maximize the stimulation of the chest muscles, so as to give the best results.

Barbell Pullover:

This workout aims at the upper pectoral muscles, intercostals muscles, biceps brachii, triceps and the serratus anterior muscle group, that is, the muscles of the rib cage. This is one of those exercises that will help to cut down the fat layer around your chest and build a leaner and chiseled chest within a month. For this workout, always opt for a weight that will help to attain the maximum movement possible. You can easily understand the proper movement of the barbell during the workout, that is a must for maximizing the gains.

Bent over Barbell Row:

This exercise aims for the deltoids, lats, forearms, biceps and also the lower back. If you are doing this workout in the correct manner, then you are bound to feel the muscles below your shoulders burn. Always use a wide grip for this workout to get the best results.

Deadlift:

This is that workout that will help you to get a strong core and also help a lot in building a leaner body if you do it correctly. This workout actually aims for the muscles of the lower back, the hips, quads, glutes, hamstrings and also the forearms. The deltoid muscles also work out during this exercise. In a nutshell, this is a full body workout that gives you the desired results.

Squats:

This is a compound workout that works for your entire body, giving you a wonderful lean body and burns fat like hell. This workout is one of the most important in any strength training regime. The target muscles include quads, hamstrings, lower back, hips, and glutes. Squats are said to be the king of all other workouts, as this exercise alone helps a lot to maximize your muscular improvement.The sumo squat is a variation of the original squat workout. In the sumo squat, the feet are placed wide apart and the toes of the feet are turned outwards making an angle, but in the case of the regular and normal squat, the toes of the feet face forward. The sumo squat puts more stress on the inner thigh muscles and the glutes. But in the case of the regular power squat, the stress is equal in all the areas of the thighs, quads, hams, calves, glutes and hip flexors.

Leg Press:

Leg press mainly targets the hips, hamstrings, quads and the glutes. This workout determines the strength of your legs that are also a must for getting a good shape. People tend to skip the legs and often end up looking odd, with a huge upper body and thin legs.

Pull-ups:

This is that workout that will give you the V-shaped torso. The target areas include lats, forearms, biceps, and also the rhomboids. Perform this workout to get a leaner and fat-free back.

Dumbbell Shoulder Press:

The target areas are upper pectorals, rotator cuffs, shoulders, and triceps. To get the maximum results always press the dumbbells with your palm facing each other. You can perform this workout with or without a back support. This is the best workout for getting huge deltoids. The pictures shown below will guide you properly, how to perform the dumbbell shoulder press without mistake.

Dips using parallel bars:

The target muscles include anterior deltoids, triceps, and pectorals. This workout is one of the most important to lose fat around your triceps and chest, in order to get a lean chiseled look in a month’s time. This workout is also one of the most important exercises in a calisthenics workout regime. The figures shown below give a clear description of how to perform dips using parallel bars in the most effective way. Always remember that proper starting and finishing off the exercise is a must in order to give you the maximum results. Often people tend to do the dips in a wrong way.

Sit ups and crunches:

Sit ups and crunches target the core muscles and also the tummy fat. These two workouts combined together can help a lot to cut down the excess fat layer of your tummy and help you to get a prominent 6 packs. The muscles that are worked out during sit-ups and crunches are clearly mentioned in the pictures.

Conclusion

These were the best 10 workouts that are the most effective in maximizing the fat burning process in the body. For getting a lean and muscular body, which is devoid of excess fat, you need to give your body ample amount of rest. By giving proper rest, you will help to maximize the muscle growth. What is more, if proper rest is not given, muscles may not grow at all, and as a result, you will end up working out every day all day long and still you may not get the best of results.

Always opt for fat-free diets, and say no to fast foods.

Fast foods can become the worst enemies of your body. Fiber intake should be increased since fiber helps to flush out the toxins from the body. Last but not the least; you need to drink plenty of water, a vital constituent of our body, of all the muscles as well. Water helps to keep the muscles hydrated and in good condition.

Source : www.all-bodybuilding.com