Posted by andi on 11:47 AM
Do you want a whole body workout that will build stronger bones and muscles, help you lose weight and strengthen your core? If you said yes, then kettlebells are the way to go. Kettlebells are designed to strengthen and tone every muscle in your body. Kettlebell exercises are especially effective at increasing lean muscle mass. Additional lean muscle means that your metabolism will remain higher throughout the day, which in turn, will help you to maintain a healthy body weight.Working out with kettlebells will help you to develop back muscles and to improve your posture, because by lifting and swinging the weights you are strengthening your core. You are also working out the muscles of your chest and back. Kettlebells work differently on the body than lifting weights. The handles on the weights...
Posted by andi on 10:22 AM
Strong abdominals can turn an average athlete into an all-star; they provide support for throwing motions, stability and balance for jumping/lunging movements, and stamina for endurance sports. And ab perform an invaluable function in everyday life; they support the spine and allow us to bend. Combine conditioned ab muscles with regular stretching for the hamstrings and lower back, and you’ll have a strong, healthy spine and excellent posture. An amazing $80 billion is spent every year on medical care for the treatment of problems associated with low back pain. So even if you never want to wear a midriff-baring top, there are plenty of sensible...
Posted by andi on 5:24 PM
You may not think abs have much to do with strength, but they do. Abs are the counter-balance for your back. If you have weak abs, your back strength is bound to be hampered. Ab strength indirectly affects almost every muscle group in your body and remember, that well developed abs make you look good. Keep them strong.Start this workout as always, by stretching.After stretching, start with standing trunk twists. I recommend that you keep a broom handle or other stick behind the head while doing this exercise (rest you arms on the stick).Do 3 sets of 50-75 reps. Each rep is a full rotation from left to right.Following the truck twists, start with crunches. You are going to do three sets of as many reps as you can do. Make sure you push yourself, but use proper form. Do not rush through the...
Posted by andi on 2:00 PM
Usually, men are interested for building their bodies due to three evident reasons. The first obvious reason is that a man with muscles easily can attract women. It is not only for the reason that a man full of muscles appears good to the women, but also because women would get the impression that the man is capable of physically protecting them.Men, who have muscles, appear more confident. The gazes from the people around boost their ego, which results in increasing their confidence to show off their muscular bodies. They are aware that they are being stared as they possess great bodies.It is known by everyone that exercise makes people healthy as the cholesterol and fat are being eliminated from the body while exercising. Men, who are constantly building their muscles, not only feel stronger,...
Posted by andi on 4:52 AM
Try this workout the next time you work abs.Start with truck twists. Do three sets of 20 reps.Next, move over to the lat pulldown station for pull-down crunches (with the rope device). Do 3 sets of 20-30 reps.After pull-down crunches, move over to the mat for regular crunches. Do three sets of as many reps as you can.Next, move over to the leg lift station and do three sets of 25 reps.After leg lifts, do side stretchers with dumbbells. Do three sets (per side), 25-30 reps per set.Finish off the workout with regular sit-ups doing 3 sets of as many reps as you can.View the original article h...
Posted by andi on 4:52 PM
Did you know that your back muscles are the second largest muscle group in your body? This fact makes it all the more important for you to put some serious effort in training and building your back muscles. The best back strengthening exercises will definitely pay off whether you are aiming to look better in your shirts or you simply want to burn up more calories. Developing your back muscles can even help you increase your overall functional strength and develop good posture.Specifically, the best back strengthening exercises can help you easily pick up any heavy object from the ground, especially when a strong back works in unison with a strong pair of legs. A stronger back will also allow you to move more easily in any direction, but most especially when you need to pull yourself up. Finally,...
Posted by andi on 8:21 AM
Make sure the lower back stays well supported. Relax for a moment between exercises. Allow enough time for a good stretch/cool-down period when you are done.Basic CrunchLay down on the floor, knees bent, hands resting on your thighs, feet and lower back pressing into the ground. Squeeze the abdominals as you lift your upper body toward your knees. Lower. Your hands will naturally move up and down your leg. Exhale up, inhale down. Repeat 20 times.Reverse CrunchPress the hands into the floor at your side. Raise your legs so that they are perpendicular to the ground. Now, lift your buttocks an inch or two off of the floor, keeping shoulders to the floor. Lower slowly, concentrating on the lower ab region. Repeat 15 times.CrossLay on your back, knees bent. Use your hands to support the head, thumbs...
Posted by andi on 4:42 AM
Exercising to get fit is no longer enough for several women; it's the six pack abs that they are looking for. So for the thin and fat alike, new diet regimes and exercise routines targeting the rectus abdominus and obliques are favorite picks.Many women find that even after months of low carb diets, thousands of crunches and strict exercise regimes, the six pack abs they were hoping to see were nowhere in sight. While you might see significant weight loss and overall improvement in your health with these measures, getting the to-die-for abs takes some professional help and guidance. The tips listed below are aimed at helping you adopt the right approach to getting a great body.Before you begin on any new diet or exercise regime be sure to consult a doctor to assess your fitness levels. One...
Posted by andi on 10:34 AM
Stretching is needed at the beginning of exercise to prepare the muscle for the exercise it is about to take part in. These stretches will help prevent damage to the muscle, and help with your suppleness. Stretching after the workout helps straighten the muscle fibres, helps clear out any build up of by products from exercise and also makes you feel good.The stretching program is as just as important as the exercise workout itself. These stretches are to be done before and after your workout,or even when you wake up and go to bed. Hold each stretch for around 10 seconds breathing freely. Ensure that you do not bounce the stretch, keep the limbs nice and still. Relax into the stretch until you feel a mild tension on the muscle,there should be no pain.Reach - Ensure you keep your knees slightly...
Posted by andi on 7:24 AM
If you plan to build up your muscle mass by working out at home instead of a gym, the most important thing is that you stay motivated. Develop a plan, stick to the plan and stay motivated to follow through with the exercise program every day. Set realistic expectations for muscle development and track your progress by keeping an exercise diary and charts. Realistic goals and expectations for muscle development will help you stay on track. Stick with a healthy diet and exercise on a regular schedule. You will soon see results.Building muscle at home does not have to be an expensive ordeal. In fact, all you really need is your own body and maybe good set of used dumbbells. To build leg muscles, do a set of squats every day. Perform squats by standing with your legs apart about shoulder width...
Posted by andi on 3:47 PM
There are two types of Weight Training Programs, the Off Season and Pre Contest. With each program comes two entirely different types of training. We will break down what you need to do in each program such as techniques, reps, sets, etc. and what kinds of nutrition you need to get the best results.When we talk about weight training programs, we are talking about a lot more than just lifting weights. There is a system involved that professionals use to get the most out of every workout. This system include two different weight training programs.The first program is called Off Season Weight Training Program. In this program, you will add muscle mass. That means having a caloric surplus while lifting very heavy weight to add muscle size and density.The second program is called Pre Contest Weight...
Posted by andi on 1:26 PM
Combination: Obliques CrunchBeginner: Lie on your back with your knees bent, feet shoulder width apart on floor. Pull your belly button to your spine. Place your left hand on your right thigh; put your right hand behind your head for support. Contract your tummy and slide your hand up your leg to the outside of your right knee, exhaling on the lift. Slowly slide down to the starting position. Finish a set on one side, then switch to the other side.Intermediate: Lie on your back with your knees bent and pulled in toward your chest, keeping your feet close to your buns. Place your right hand behind your head and your left arm on the floor by your side. Pull your belly button in and lift toward your left knee. Exhale as you lift. Slowly return to the starting position. Finish a set on one side,...
Posted by andi on 1:16 AM
The 12 rules of eating right.Get enough fiberThe experts say we should be consuming at least 25 grams of fiber per day. Go for whole grain breads, beans, fruit, and veggies.Drink 2-3 glasses of skim or low-fat milk every dayNot only does it provide much-needed calcium, it’s got a perfect proportion of carbohydrate and protein calories to keep you feeling energetic.WaterCool, refreshing, blissfully calorie-and fat-free, a glass of water is one of the best pick-me-ups around. Drinking lots helps prevent water retention, keeps your skin glowing, sustains your energy, and keeps all your functions functioning.Protein is your body’s building blockMake sure you get some at each meal - and go for the low-fat kinds: chicken and turkey breast, fish, lean beef, egg whites, and beans.It really is smart...
Posted by andi on 12:19 AM
Plyometrics is a special type of exercise training that combines speed and power to produce explosive movements. Made popular by many athletic programs, plyometrics conditions your body by forcing the muscles to react in rapid succession at a high intensity for multiple intervals. This type of training will produce what is known as fast twitch muscle fibers. The result is enhanced athletic performance that will help you to run faster, jump higher, become much stronger and extend muscle endurance.So now that you know what plyometrics is, you might be wondering what kind of exercises constitutes plyometrics, right? Not to worry, here is a list of 3 full body exercises that can easily be incorporated in any workout without any additional equipment. All you need is your own natural body weight...
Posted by andi on 5:22 AM
Weight gain gets a lot of coverage, but is most typically looked on as a bad thing. This is because most of the population find gaining weight easy, and hence don't give a second thought to the 'problem' of how to gain weight, or how they should go about the process. They are too busy looking at weight gain as a negative.However, if you are naturally skinny guy then you will most likely have a completely different take on the issue. For you weight gain is something that you probably fantasise about, because the fact is that you find it impossibly hard to pull off, and instead are constantly trying out new methods to try to gain some pounds. If however you are like the majority of skinny guys you will find that these methods generally don't work.The most important step then that you can take...
Posted by andi on 3:58 AM
These are the six essential nutrients that your body needs on a daily basis.WaterCarbohydratesProteinsFatsVitaminsMineralsWaterWater is the most essential nutrient the body needs. Your body is around forty to sixty percent of water. Forty to sixty percent of your body weight is water. Muscle composition is approximately 70% water. It is vital that while you exercise you continually drink water to ensure that your body does not dehydrate. If you feel thirsty it will take around 20 minutes for the liquid to be utilized by the body. Obviously the amount of water you need depends on your body weight, height and any activity you take part in but on average you need around three and a half pints of water a day. This may seem a lot but a lot of water will come from your food such as fruits which...
Posted by andi on 12:21 PM
Listed below are exercises that focus on the lower rectus abdominis muscle.Reverse CrunchBeginner: Lie on your back with knees pulled into your chest. Hands are behind your head and belly button is pulled in tightly. Exhale and contract your lower abs so that your hips and buns lift off the floor. Inhale as you slowly lower to the starting position.Intermediate: Lie on your back with legs extended up toward the ceiling, keeping legs pulled toward your head to remove pressure from the lower back. Hands are behind your head and belly button is pulled in tightly. Exhale and contract you lower abs so that your hips and buns lift off the floor — think of stamping your feet on the ceiling. Inhale as you slowly lower to the starting position.Make It Harder: Lift and lower for counts of 2, 3, or 4.Helpful...
Posted by andi on 10:58 AM
Increasing your bench press numbers is about a lot more than just repetition. It's also about more than just getting bigger. Moving heavier weights on the bench really comes down to good bench press technique.The world record for this lift is over 1,000 pounds. There is no way that someone can lift that much weight based only on strength. When the weight gets that heavy, you have to have perfect technique. The average lifter in the gym does not have a good understanding of what bench press technique is all about, so they easily get stalled at a certain weight, and get frustrated.If you want to start pressing more weight, it's time to focus on your technique.Bench Press Technique ChecklistHere is a short list of things that you should be doing before ever attempting the lift itself. A little...
Posted by andi on 8:53 PM
The exercises below will strengthen your oblique muscles.Side LiftBeginner: Lie on your left side with legs together and knees bent. Place your left arm comfortably in front of you and place your right hand behind your ear, elbow bent. Exhale and use your obliques to lift your right knee while simultaneously lifting your upper torso to meet it. Inhale and slowly lower to the starting position. Do all reps and switch sides.Intermediate: Lie on your left side with legs together and legs extended. Place your left arm comfortably in front of you and place your right hand behind your ear, elbow bent. Exhale and use your obliques to lift both legs toward the ceiling while simultaneously lifting your upper torso. Inhale and slowly lower to the starting position. Do all reps and switch sides.Make...
Posted by andi on 2:30 PM
Don't listen to the naysayers, or even that little voice in your head that says that gaining weight is hard (or even impossible) for naturally skinny guys and that you should just roll over and accept that you will always be skinny. You can do something about it. You simply need to change your approach if you want to become the buff dude that you always wanted to be.The biggest problem that most naturally skinny guys have is that they eat a load of food, don't put on any weight, and then assume that somehow their genetics is inherently against them and that there is nothing they can do to fight back against it and regain the handsome body shape that they have always dreamed of.This is a false assumption. Just because randomly eating more has not gained you the weight or muscle that you desire...
Posted by andi on 1:56 AM
This article will cover the basic things you need to know if you have an injury while exercising.The most common problems with exercise are fainting and dizziness, pulled muscle and dehydration.Fainting and DizzinessThis condition is caused by lack of water and salt to the body. This only usually happens to people who are not used to exercise or work a lot harder than they usually do and the body is not prepared for it. If you are working out in a hotter place than normal you have to make sure you take plenty of water as you will lose more liquid while working out. Dizziness will occur before the fainting so if you feel dizzy then stop exercising straight away as if you are on your own you cannot help yourself if you faint.Symptoms and Signs:Feeling of exhaustion but may feel restless May...
Posted by andi on 7:32 AM
Working the muscles at a variety of speeds ensures that you have strength throughout your whole range of motion, and helps overload the muscles, thus making you work harder and producing more rapid gains in strength.Basic CrunchBeginner: Lie on your back with your knees bent, feet shoulder width apart on the floor, hands behind your head. Pull your belly button to your spine and slowly squeeze your abs as your head and shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat.Intermediate: Lie on your back with your knees bent and pulled in toward your chest, feet hanging close to your buns. Pull your belly button to your spine and slowly squeeze your abs as your head and shoulders come up off the floor. Lift straight toward the...
Posted by andi on 11:04 AM
For the most effective workout, work the lower section of the rectus abdominis first, then the obliques, then the upper part of the rectus abdominis.When lifting your upper torso for a crunch, always keep your chin pointing up to the ceiling, rather than looking toward your knees.Really support your head and neck with your hands without pulling on your neck.Exhale on the contraction and inhale as your relax the muscles.Always contract the ab by pulling the belly button toward the spine before beginning any lifting motion.When doing crunches, if you feel a lot of tension in your neck, take a break until the muscles of the neck and shoulder relax. That tension is produced when you try to lift with your upper body instead of your ab. It’s important that you take a break, relax, and contract the...
Posted by andi on 8:47 AM
Since you're reading this article, chances are you're getting pretty fed up with your bathroom scale's lack of cooperation despite all the hard work you put into trying to gain weight. You're also probably tired of hearing the same old advice: "Just eat more and you'll gain weight", but you know it's not that simple for you. Let's forget the nonsense and explain the truth about how to gain weight fast for men and women.First of all, it's crucial to understand why you're so skinny, and that it's not your fault. Our genetics determine what we are predisposed to look like even before we're born. Your genetics likely endowed you with a combination of characteristics like a very fast metabolism, longer than average limbs, and a lack of natural strength. Nature didn't intend for you to be a muscled...
Posted by andi on 12:47 AM
If you aren't a dancer, but you envy a dancer's long lean muscles and toned body, then you need to read further. Dancers practice concentrated movements that sculpt those deep muscles to create long and toned muscles. Here are a couple of exercises that you can try for yourself, so you too can start looking and feeling like a dancer.Yoga and Pilates are dance infused programs that focus on all of a woman's problem areas. Dancers exercise by working the muscles and then stretching them out again in order to get a long lean look without the bulk.A dancers workout will focus mainly on isometric exercises. These are exercises that work against the weight of the body. The movements are small and held to develop strength and condition the muscles. These types of exercises work your overall fitness...
Posted by andi on 5:47 PM
To train your triceps as well as other muscles and get a full body workout, exercise bands are really just what you need. You don't even need much room, you can train anywhere without spending too much money. Triceps extension is one arm exercise you can perform the same way you would with dumbbells.Grab the exercise band by the handles, each in one hand. This may be better for you to try fist with the Light resistance band. Step with one foot on the band, in the middle of the length.You're going to train one arm at a time. Lift the handle up behind your neck. Your elbow should be bent, just next to your head and stay there, keep it in. This is the starting position.Now extend your arm all the way up over your head. That's a triceps extension, you need to keep proper form, control the movement....
Posted by andi on 11:47 AM
Building muscle and losing fat, is what you should be shooting for.Having additional muscle is a great idea, because with additional muscle mass you will burn more calories, make everyday living easier, give you confidence that you will be able to handle tough tasks that you are confronted with, and build self-esteem.Building muscle mass while losing fat, is perfect for fine tuning your body, to reach the peak of your potential.Some great benefits: You'll sleep betterYou'll have more energyYou'll have a better outlook on lifeYou'll be able to finish tasks easier and fasterImproved self-esteemLess stressGeneral feeling of well-beingMore resistance to diseaseQuicker recovery from illnessAnd many more benefitsGaining additional muscle mass, while you lose fat, go hand in hand with a healthy,...
Posted by andi on 6:47 AM
Are you looking for the best testosterone booster? I'm sorry to say that this article wont be about the latest supplement or bodybuilding fad. This is because the best methods to increase testosterone are natural...And in this article I am going to reveal them to youHere is the best testosterone booster.Use these two methods to increase you t-levels naturally.1. Start by loosing weight.The best way to boost your testosterone levels is to lose weight, and most importantly to lose the weight around your belly. The reason for this is that belly fat produces the enzyme aromatase, which later converts itself into estrogen (this is why overweight people men develop man-boobs).Just remember this - the lower your body fat, the lower your estrogen levels will be and the higher your testosterone levels...
Posted by andi on 1:47 AM
Are you taking testosterone tablets in order to speed up your muscle gains? What you should know is that taking these tablets is actually a huge waste of time and money.This is because your body is more than capable of producing enough testosterone for your bodybuilding needs - naturally!How to quit taking testosterone tablets and boost t-levels naturally.Here are some tips for increasing testosterone naturally.1. Cut down on your drinking.Studies have shown that heavy alcohol consumption has a drastic effect on your testosterone production. Alcohol, especially beer shuts down testosterone production while at the same causes your body to begin producing huge quantities of estrogen.The solution to this is to cut down your drinking and stop binge drinking. Try your best to stick to 3 drinks...
Posted by andi on 3:47 PM
Types Of Exercises For AbsDoing Lower Ab Exercises to acquire six-pack abs does not have to be torture. Finding and then beginning to employ a highly effective fitness routine with commitment, will get you that hard body you have been looking for quickly. Exercising is a vital requirement that will get your whole body in amazing condition, and looking its best.Assuming you would like to change the way you look, and improve your image, you will first need to take action. Keeping your-self in the game of a healthy life requires that you eat right, and perform a physical exercise program consistently. A spotty workout performance will get you no where. If you want to feel and perform in life a great deal better than you ever have, you must be consistent with your efforts. Only then are you going...
Posted by andi on 11:47 AM
One issue that some guys do find they struggle with as they go about their muscle building diet plan is being sure to consume six to eight meals every single day. At times, it may feel as though you spend the vast majority of your life cooking in the kitchen and then sitting down and eating your meals.As life gets busy, this can really put a damper on your motivation to carry on as you simply do not have the time to dedicate to all this diet prep work.So when this is the issue at plan, what can you do? Just how important is it that you stick with a high meal frequency on your muscle building diet program?Let's take a quick look at a few of the important things you should consider.Total Calorie IntakeThe very first thing that you need to think about when it comes to your meal frequency on...
Posted by andi on 3:47 AM
If you're like many guys who are interested in building muscle mass, you're most concerned with your arm development. Almost every guy who's going into the gym to do his workout program is going to be looking for the perfect muscle building arm workouts that will give him killer biceps and noticeable triceps.But yet, few ever show the results they're hoping for. Why is this? How come building great arms seems like such a hard task to accomplish for most guys?Let's take a quick look at a few of the most critical factors that you must know about muscle building arm workouts. If you don't have these in place with your workout program, you cannot expect to see top-level results from it.Perform Heavy Compound LiftsThe very first thing that you must be doing if you're going to get great arms is...
Posted by andi on 4:47 PM
If you're looking to build muscle mass as quickly as possible, there are a few important muscle mass building tips that you must keep in mind at all times. Far too many people set a diet up for themselves but then fail to take into account a few of the essential ingredients that will be necessary for success.Fortunately, if you follow the below quick strategies you can quickly start adding pounds of muscle to your frame without overcomplicating things.Remember, when you make it too difficult to follow your muscle building meal plan you aren't going to be doing yourself any favors. Instead, you just increase the chances that you fall off the plan entirely and really fail to see the results that you were after.Let's take a look at what you need to know.Utilize Plenty Of Simple Carbs Post-WorkoutThe...
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