tag:blogger.com,1999:blog-16469459945679435462024-03-05T06:57:24.259-08:00Beast GymBeastgym.blogspot.com: The best selection of Bodybuilding Articles, Exercises, Workouts, Supplements & Tips for YouAnonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-1646945994567943546.post-13851042046648778002013-11-14T09:57:00.000-08:002013-11-14T09:57:01.593-08:00Myth: Bodybuilders Are Healthy<div style="background-color: white; color: #666666; font-family: Arial, Helvetica, Tahoma, sans-serif; font-size: 13px; line-height: 20px; padding: 0px 0px 15px;">
We’ve all seen pictures of tanned, oiled up bodybuilders competing for titles. With their bulging muscles and impossible physiques, one might think that a bodybuilder is the epitome of health. But it couldn’t be further from the truth.</div>
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<img height="320" src="http://www.daveywaveyfitness.com/wp-content/uploads/2011/06/Male-Bodybuilders-015.jpg" width="229" /></div>
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On the day of a competition, most<em>true</em> athletes are at a peak level of health and fitness. For a bodybuilder, it’s the exact opposite. Many are so weak and dehydrated that they’d have trouble running a mile. The reality is that professional bodybuilding can be very unhealthy – and many bodybuilders put their bodies through hell to look the way they do. There’s actually a bodybuilding saying, “Live fast. Die young. Be a beautiful corpse.”</div>
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In bodybuilding, the motivation is to look a certain way by building superficial muscles and winning an aesthetic competition. By it’s very nature, bodybuilding isn’t about being healthy. It’s entirely about doing whatever it takes to look a certain way.</div>
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According to bodybuilding.com, many bodybuilders suffer from high cholesterol and high blood pressure due to their taxing diets. Moreover, it takes a lot of effort for the human heart to supply blood such a large body mass – and so it increases the risk of heart issues and complications. And that’s without even taking into account the effects of steroid use.</div>
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With a goal of true health, proper diet and appropriate exercise are necessary requirements – but bodybuilding takes things to the extreme. Bodybuilding is about vanity and not health. <strong>I recommend putting health before muscles.</strong></div>
Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-28524894859242269672013-11-14T09:53:00.002-08:002013-11-20T11:05:58.930-08:00Eating To Gain Muscle<ol class="steps_list_2" style="color: #545454; font-family: Helvetica, arial, sans-serif; font-size: 16px; line-height: 25px; margin: 0px; padding: 0px 0px 16px;">
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<b class="whb" style="margin: 0px; padding: 0px;">Eat high-calorie whole foods.</b><sup class="reference" id="_ref-4" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-4" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[5]</a></sup> You should be getting your calories from nutritious whole foods that will give your body the right kind of fuel to build up your muscles fast. Foods high in sugar, bleached white flour, trans fats, and additives are high in calorie but low in nutrition, and they're going to build fat instead of muscle. If you want your muscles grow and look defined, you need to eat an array of whole foods from every food group.<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Eat calorie-rich protein dishes like steak and roast beef, roasted chicken (with the skin and dark meat), salmon, eggs and pork. Protein is very important when you're building muscle. Avoid bacon, sausage and other cured meats, which contain additives that aren't good for you to eat in large quantities.</li><script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Eat plenty of fruits and vegetables of all kinds. They provide you with fiber and essential nutrients and help to keep you hydrated.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Eat whole grains like oatmeal, whole wheat, buckwheat, and quinoa instead of white bread, biscuits, muffins, pancakes, waffles and so on.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Eat legumes and nuts like black peans, pinto beans, lima beans, walnuts, pecans, peanuts, and almonds.</li>
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<b class="whb" style="margin: 0px; padding: 0px;">Eat more than you think you need.</b> Do you eat when you're hungry, and stop when you're full? That sounds normal enough, but when your aim is to gain muscle fast, you need to be eating a lot more than you usually would. Add an extra serving to every single meal, and more if you can handle it. Your body needs the fuel to build muscle: it's as simple as that.<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">A good muscle-building breakfast might include a bowl of oatmeal, 4 eggs, 2 or more pieces of grilled ham, an apple, an orange, and a banana.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">For lunch, you might eat a chicken sandwich on whole wheat bread, several handfuls of nuts, 2 avocados, and a big kale and tomato salad.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">For dinner, have a big piece of steak or another protein, potatoes, vegetables, and second helpings of everything.</li>
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<b class="whb" style="margin: 0px; padding: 0px;">Eat at least 5 meals a day.</b> Don't wait until your stomach is growling to eat again; you need to be constantly refueling your body when you're in a muscle-building phase. This isn't going to last forever, so try to enjoy it! Eat two additional meals in addition to breakfast, lunch and dinner.<div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-4-Version-2.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 4 Version 2.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad3.whstatic.com/images/thumb/9/97/Gain-Muscle-Fast-Step-4-Version-2.jpg/670px-Gain-Muscle-Fast-Step-4-Version-2.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
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<b class="whb" style="margin: 0px; padding: 0px;">Take supplements, but don't rely on them.</b> You can't rely on muscle-building protein milkshakes to do the job for you. To build muscles, you need to be getting the vast majority of your calories from calorie-rich whole foods. That said, you can help accelerate the process by taking certain supplements that have been shown not to harm the body.<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Drink-Creatine" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Drink Creatine">Creatine</a> is a protein supplement that has been shown to help build bigger muscles. It comes in a powdered form, and you mix it with water and drink it a few times a day.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Protein milkshakes like Ensure are an OK supplement to have around for when you're having trouble eating enough calories between meals.</li>
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<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-5-Version-2.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 5 Version 2.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad2.whstatic.com/images/thumb/1/11/Gain-Muscle-Fast-Step-5-Version-2.jpg/670px-Gain-Muscle-Fast-Step-5-Version-2.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
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<b class="whb" style="margin: 0px; padding: 0px;">Stay hydrated.</b> Working out as hard as you have to in order to gain muscle can dry you out quickly. Combat this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty. Ideally, you should be consuming around 3 liters per day. Drink extra water before and after workouts.<sup class="reference" id="_ref-5" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-5" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[6]</a></sup><ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Give up sugary or carbonated drinks. They won't help your overall fitness, and they might actually hold you back when it comes to strength training.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Alcohol isn't helpful, either. It dehydrates you and leaves you feeling low energy.</li>
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<b class="whb" style="margin: 0px; padding: 0px;">Get to know your body better.</b> What's working, and what isn't? As you change your, pay attention to what's happening with your muscles. Everyone's different, and a food that might not do much to one person might be helpful for someone else. If you don't see improvements one week, switch it up and try something else the next week.</li>
</ol>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-5350806425442837322013-11-14T09:51:00.001-08:002013-11-14T09:51:50.529-08:00How to Gain Muscle Fast<ol class="steps_list_2" style="color: #545454; font-family: Helvetica, arial, sans-serif; font-size: 16px; line-height: 25px; margin: 0px; padding: 0px 0px 16px;">
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<b class="whb" style="margin: 0px; padding: 0px;">Start with basic strength training.</b><sup class="reference" id="_ref-0" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-0" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[1]</a></sup> Most workouts for your major body parts should start with basic, multi-joint strength training exercises that allow you to lift more weight overall, such as the bench presses for chest, overhead presses for deltoids, barbell rows for back and squats for legs. This will allow you to lift heavier on these exercises, while you're still fresh and have enough energy to better stimulate muscle growth.<div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-10.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 10.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad1.whstatic.com/images/thumb/9/97/Gain-Muscle-Fast-Step-10.jpg/670px-Gain-Muscle-Fast-Step-10.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
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<b class="whb" style="margin: 0px; padding: 0px;">Go all in.</b> Doing high-intensity workouts is the key to building muscle. Light workouts, even if they're long, don't go nearly as far to produce the right conditions for your muscles to break down and rebuild. Plan on doing a 1-hour session 3 - 4 times per week. This may sound like a surprisingly manageable plan, but remember that during each session you have to make it as intense as possible. Don't worry, your muscles will definitely get sore - and you'll soon start seeing some definition.<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">During each session, lift as much weight as you can using the correct form. Experiment to find out how much weight you should lift by doing reps with different weights. You should be able to do about 6- 10 reps without having to put the weights down. If you can't do more than 2 without feeling like you're going to pass out, go lower.</li>
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3</div>
<b class="whb" style="margin: 0px; padding: 0px;">Lift explosively.</b> Do each exercise quickly, rather than slowly, for maximum muscle gain. Another way to put it is to "lift explosively"; instead of worrying about reps, time each exercise and lift as many times as you can. until the time is up. <sup class="reference" id="_ref-1" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-1" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[2]</a></sup><div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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<li style="-webkit-font-smoothing: antialiased; background-color: white; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 1px solid rgb(229, 229, 229); clear: both; list-style: none; margin: 0px 0px 30px; padding: 20px;"><div class="mwimg largeimage floatcenter " style="border: 1px solid rgba(0, 0, 0, 0.0980392); line-height: 0px; margin: -21px -21px 20px; max-width: 670px; overflow: hidden; padding: 0px; position: relative;">
<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-12.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 12.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad3.whstatic.com/images/thumb/d/dc/Gain-Muscle-Fast-Step-12.jpg/670px-Gain-Muscle-Fast-Step-12.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
<div class="step_num" style="float: left; font-size: 43px; font-weight: bold; margin: 0px; padding: 8px 15px 3px 0px;">
4</div>
<b class="whb" style="margin: 0px; padding: 0px;">Use proper form.</b> To develop precise technique, do every rep with good form. Beginners, strive to keep the rep target inside your strength capabilities. Find the right groove for each exercise. Don't train to failure when you're just starting out.<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">You should be able to complete the full motion of an exercise without having to lean over or change position. If you can't, you need to be lifting less weight.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">In most cases you'll start with your arms or legs extended.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Work with a trainer for a few sessions so you'll learn the right form for different exercises before continuing on your own.</li>
</ul>
<div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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</li>
<li style="-webkit-font-smoothing: antialiased; background-color: white; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 1px solid rgb(229, 229, 229); clear: both; list-style: none; margin: 0px 0px 30px; padding: 20px;"><div class="mwimg largeimage floatcenter " style="border: 1px solid rgba(0, 0, 0, 0.0980392); line-height: 0px; margin: -21px -21px 20px; max-width: 670px; overflow: hidden; padding: 0px; position: relative;">
<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-7.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 7.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad2.whstatic.com/images/thumb/3/39/Gain-Muscle-Fast-Step-7.jpg/670px-Gain-Muscle-Fast-Step-7.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
<div class="step_num" style="float: left; font-size: 43px; font-weight: bold; margin: 0px; padding: 8px 15px 3px 0px;">
5</div>
<b class="whb" style="margin: 0px; padding: 0px;">Alternate muscle groups.</b> You don't want to work out the same groups with every workout, or you'll end up damaging your muscles.<sup class="reference" id="_ref-2" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-2" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[3]</a></sup> Rotate muscle groups so that each time you work out, you're putting in an intense hour working on a different group. If you work out three times a week, try something like this:<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">First workout: do exercises for your chest, triceps and biceps.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Second workout: focus on your legs.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Third workout: Do your abs and chest again.<sup class="reference" id="_ref-3" style="line-height: normal; margin: 0px; padding: 0px;"><a href="http://www.wikihow.com/Gain-Muscle-Fast#_note-3" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="">[4]</a></sup></li>
</ul>
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<li style="-webkit-font-smoothing: antialiased; background-color: white; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 1px solid rgb(229, 229, 229); clear: both; list-style: none; margin: 0px 0px 30px; padding: 20px;"><div class="mwimg largeimage floatcenter " style="border: 1px solid rgba(0, 0, 0, 0.0980392); line-height: 0px; margin: -21px -21px 20px; max-width: 670px; overflow: hidden; padding: 0px; position: relative;">
<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-8.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 8.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad2.whstatic.com/images/thumb/2/2f/Gain-Muscle-Fast-Step-8.jpg/670px-Gain-Muscle-Fast-Step-8.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
<div class="step_num" style="float: left; font-size: 43px; font-weight: bold; margin: 0px; padding: 8px 15px 3px 0px;">
6</div>
<b class="whb" style="margin: 0px; padding: 0px;">Avoid plateaus.</b> If you do the same thing over and over each time you work out, you're not going to make progress. You need to be adding weight, and when you plateau with the new weight, switching up your exercises. Stay aware of the progress you're making and take notice when it seems like your muscles haven't changed in awhile; it could be a sign that you need to switch things up in the weight room.<div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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<li style="-webkit-font-smoothing: antialiased; background-color: white; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 1px solid rgb(229, 229, 229); clear: both; list-style: none; margin: 0px 0px 30px; padding: 20px;"><div class="mwimg largeimage floatcenter " style="border: 1px solid rgba(0, 0, 0, 0.0980392); line-height: 0px; margin: -21px -21px 20px; max-width: 670px; overflow: hidden; padding: 0px; position: relative;">
<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-13.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 13.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad3.whstatic.com/images/thumb/f/f2/Gain-Muscle-Fast-Step-13.jpg/670px-Gain-Muscle-Fast-Step-13.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
<div class="step_num" style="float: left; font-size: 43px; font-weight: bold; margin: 0px; padding: 8px 15px 3px 0px;">
7</div>
<b class="whb" style="margin: 0px; padding: 0px;">Rest between workouts.</b> For someone with a fast metabolism, the rest period is almost as important as the workouts. Your body needs time to build muscle without burning a lot of calories doing other activities. Running and other cardio exercises can actually impede the growth of muscles. Take it easy in between workouts instead. Get a good night's sleep so you're fresh for the next workout.<div class="clearall" style="clear: both; margin: 0px; padding: 0px;">
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<li style="-webkit-font-smoothing: antialiased; background-color: white; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 1px solid rgb(229, 229, 229); clear: both; list-style: none; margin: 0px 0px 30px; padding: 20px;"><div class="mwimg largeimage floatcenter " style="border: 1px solid rgba(0, 0, 0, 0.0980392); line-height: 0px; margin: -21px -21px 20px; max-width: 670px; overflow: hidden; padding: 0px; position: relative;">
<a class="image" href="http://www.wikihow.com/Image:Gain-Muscle-Fast-Step-6.jpg" style="color: #336633; margin: 0px; padding: 0px; text-decoration: none; word-wrap: break-word;" title="Gain Muscle Fast Step 6.jpg"><img alt="" border="0" class="mwimage101" height="503" src="http://pad2.whstatic.com/images/thumb/2/2f/Gain-Muscle-Fast-Step-6.jpg/670px-Gain-Muscle-Fast-Step-6.jpg" style="border: none; height: auto; margin: 0px; padding: 0px; width: 667px;" width="670" /></a></div>
<div class="step_num" style="float: left; font-size: 43px; font-weight: bold; margin: 0px; padding: 8px 15px 3px 0px;">
8</div>
<b class="whb" style="margin: 0px; padding: 0px;">Develop the mind-muscle connection.</b> Research confirms that tuning in to the mind-muscle connection can optimize your results in the gym. Instead of focusing on your day, or the blonde next to you, strive to get into a muscle-building mindset to help increase gains. Here's how to do it:<ul style="margin: 0px; padding: 5px 5px 20px 55px;">
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Visualize your target muscle growing as you complete every rep.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">If you're doing lifts with one hand, place your other hand on the muscle you're hoping to improve. Doing this can help you feel exactly where the muscle is straining, and help you refocus your efforts.</li>
<li style="-webkit-font-smoothing: antialiased; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: none; clear: both; list-style: disc; margin: 0px; padding: 0px;">Remember, it's not the amount of weight on the bar that's important; it's the effect of that weight on the muscle that leads to increases in the size and power you're after. This has a lot to do with how your thinking and what you’re focused on.</li>
</ul>
</li>
</ol>
Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com2tag:blogger.com,1999:blog-1646945994567943546.post-23081487525669022782013-09-08T05:26:00.000-07:002013-09-08T05:26:14.108-07:00TOP 10 Bodybuilders from History<script type="text/javascript"><!--
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3Dm41rb69kU?feature=player_embedded' frameborder='0'></iframe></div><script type="text/javascript"><!--
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<br />
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><i>Note: I pulled this off of another thread at the beginning of the year which I now cannot find.</i><br /><br />Your life is now.<br /><br />It is not what you did, or looked like, or lifted yesterday. It is not what you will do tomorrow or hope to achieve with your physique in the future. It is now. Do you ever notice that "I really couldn't give 2 wanks and a rats ass" feeling you get when some arrogant, has-been jerk says, "'oh yeah, I used to be really freakin' huge maaaan! I bench pressed 4 million pounds!" As Mr. Personality continues his self centered, biased story of what he used to be, you find yourself extremely uninterested to the point where you'd rather jack off your grandpa! Well, thats how others feel when you and I talk about what we used to do or what we are dead set to accomplish in the world of muscle and fitness. People are impressed only with what you are NOW.<br /><br />Today is your opportunity to live the real life. Today is your time to get out of the swamp of the status quo. Yes, today is your time to give purpose and drive to your fitness life. Don't keep doing the "Easy" exercises. Don't just do a certain number of reps and sets- no matter if you are straining or not. Don't stop your sets when the burn and pain starts. Remember, now is your time. This is your hour. When I'm in the gym, I see people who are about as focused as a fart. They are all over the road. They'll run many different half-assed exercises together and wonder why they look no different that last year.<br /><br />Fear can be a bad thing in your life, but it can also yield results.The only fear you need is the fear that you will continue living a life much smaller than your hopes and dreams'.. and awake someday to find yourself past your prime, a product of your mediocre lifestyle as a fitness enthusiast. Or worse yet, you might die unexpectedly tomorrow, next week or next month with your music still in you. Your life is now. Your life is now, or never. When I turned 30, this hit me hard. Up to that point, I was in my 20's. IT didn't matter how late into my 20's I was, I was still in my 20's! Then 30 hit. I realilzed that IF I'm going to be muscular and strong, it had better happen now. Yes, you can be big and strong into your 40's. But I think many agree that the 30's are where its at! I had to decide that the time was now.<br /><br />You possess unfathomable strength and ability, but you are rarely calling on your tremendous mental and physical resources. They demand to be stretched, exercised and challenged. They demand to be used to their full capacity. The reward your abilities promise is nothing short of greatness and excellence. Have you ever been told you have "potential'" Let me tell you something about "potential"'''. "potential" means that you're not doing it. Think about it'' Would you say that Jay Cutler has "potential?" No, because he's doing it! He's training hard, eating big, and keeping his focus. He is past the "potential" stage. Thats where I want all of us to be. To be to the place where every week we are setting and reaching goals in our fitness. Be it strength, size, or just a funny story from your daily walk as a bodybuilding enthusiast as proof that you are living the life and having a great time doing it!<br /><br />Let me be blunt, in hopes of making my true point: Everyday you step into the gym, and do not commit yourself to greatness, you are falling asleep, allowing yourself to suffocate in an atmosphere of mediocrity. Is the spirit-killing atmosphere I reference real? Bodybuilding is supposed to be such a positive and demanding sport where just by association with it, you start aiming to better yourself. You only need to look at the newspaper or TV to know we are surrounded by negativity that cares little about inspiring greatness. You are never far from people who care nothing about being different, better, stronger, trying harder, or aiming higher. You know who they are. You get stares and double takes from them at the store when you have to go from the gym, to the store to get more protein for supper. With your swole still in full effect, you got cannonball shoulders bursting out of your sleeveless shirt, and swole chest trying to bust its way out. Furthermore, you're freaking everybody out with pipeline veins crawling beneath the surface of your skin'' so much that it causes all the heroine addicts to orgasm! Yes indeed, you live in an atmosphere of mediocrity, and like poison gas it will dull you, bore you, disillusion you and lessen you if you don't wake up and do something about it. If you are not getting comments from people about your physique, you are still in the mediocrity. If people at work are not tripping out on your disciplined and strict dietary practices, you are still in the mediocrity.<br /><br />My friend, your life is now. Take a stand against mediocrity, weakness, skinnyness, and obesity. Make your greatness non-negotiable. Put it into higher gear.</span><br />
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">Must read: <a href="http://beastgym.blogspot.ro/2013/09/9-body-hacks-to-naturally-increase.html">http://beastgym.blogspot.ro/2013/09/9-body-hacks-to-naturally-increase.html</a></span></div>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com1tag:blogger.com,1999:blog-1646945994567943546.post-39291008933646314922013-09-03T05:47:00.000-07:002013-09-04T08:30:41.558-07:009 Body Hacks to Naturally Increase Testosterone<div style="background-color: white; font-family: Arial; font-size: 16px; line-height: 19px; margin-bottom: 16px; padding: 0px;">
<strong><br /></strong>
<strong><br /></strong>
<strong><i>1. Lose Weight</i></strong></div>
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<b><i>If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.</i></b></div>
<div style="line-height: 19px; margin-bottom: 16px; padding: 0px;">
<b><i>If you are serious about losing weight, you have got to strictly limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary driving factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners like agave.</i></b></div><script type="text/javascript"><!--
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<b><i>Ideally you should keep your total fructose consumption below 25 grams per day and this includes fruits. This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol.</i></b></div>
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<b><i>In addition to eliminating or severely limiting fructose, it will be vital to eliminate all grains and milk (even raw) in your diet. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.</i></b></div>
<div style="line-height: 19px; margin-bottom: 16px; padding: 0px;">
<b><i>Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods also quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.</i></b></div>
<div style="line-height: 19px; margin-bottom: 16px; padding: 0px;">
<b><i>As you cut these dietary troublemakers from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly.</i></b></div>
<div style="line-height: 19px; margin-bottom: 16px; padding: 0px;">
<b><i>I've detailed a step-by-step guide to this type of healthy eating program in my comprehensive nutrition plan, and I urge you to consult this guide if you are trying to lose weight.</i></b></div>
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<b><i>The foods you choose to eat will be the driving force behind successfully achieving your weight loss goals -- high-intensity, short-burst-type exercises, such as my Peak Fitness Program, two to three times per week, combined with a comprehensive fitness plan, is important too, and has an additional benefit as well (see below)!</i></b></div>
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<strong><i>2. High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)</i></strong></div>
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<b><i>Both intermittent fasting and short intense exercise have been shown to boost testosterone. Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. That's unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.</i></b></div>
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<b><i>Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.</i></b></div>
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<b><i>Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). Here's a summary of what a typical high-intensity Peak Fitness routine might look like:</i></b></div>
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<li style="margin: 0px 0px 15px; padding: 0px;"><b><i>Warm up for three minutes</i></b></li>
<li style="margin: 0px 0px 15px; padding: 0px;"><b><i>Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds</i></b></li>
<li style="margin: 0px 0px 15px; padding: 0px;"><b><i>Recover at a slow to moderate pace for 90 seconds</i></b></li>
<li style="margin: 0px 0px 15px; padding: 0px;"><b><i>Repeat the high intensity exercise and recovery 7 more times</i></b></li>
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<b><i>As you can see, the entire workout is only 20 minutes. Twenty minutes! That really is a beautiful thing. And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down. You're really only working out intensely for four minutes. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. That's all it is.</i></b></div>
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<b><i>Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly and start slowly to avoid injury. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.</i></b></div>
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<b><i>You can find more information about this in an article previously written on intermittent fasting.</i></b></div>
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<strong><i>3. Consume Plenty of Zinc</i></strong></div>
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<b><i>The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref1" style="color: #0869bd; cursor: pointer; text-decoration: none;">1</a></span> Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref2" style="color: #0869bd; cursor: pointer; text-decoration: none;">2</a></span> -- and even protects men from exercised-induced reductions in testosterone levels.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref3" style="color: #0869bd; cursor: pointer; text-decoration: none;">3</a></span></i></b></div>
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<b><i>It's estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref4" style="color: #0869bd; cursor: pointer; text-decoration: none;">4</a></span></i></b></div>
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<b><i>Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you’re a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.</i></b></div>
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<b><i>In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc … particularly over-cooking, which many people do.</i></b></div>
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<b><i>If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.</i></b></div>
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<strong><i>4. Strength Training</i></strong></div>
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<b><i>In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you’ll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.</i></b></div>
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<b><i>You can “turbo-charge” your weight training by going slower. By slowing down your movement, you’re actually turning it into a high-intensity exercise. <a href="http://fitness.mercola.com/sites/fitness/archive/2012/05/11/benefits-of-super-slow-workouts.aspx" style="color: #0869bd; cursor: pointer; text-decoration: none;">Super Slow movement</a> allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.</i></b></div>
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<strong><i>5. Optimize Your Vitamin D Levels</i></strong></div>
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<b><i>Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref5" style="color: #0869bd; cursor: pointer; text-decoration: none;">5</a></span></i></b></div>
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<b><i><a href="http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx" style="color: #0869bd; cursor: pointer; text-decoration: none;">Vitamin D</a> deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.</i></b></div>
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<b><i>So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using a 25(OH)D test, also called 25-hydroxyvitamin D.</i></b></div>
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<b><i>A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.</i></b></div>
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<b><i>To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, as near to solar noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is not an option, a safe tanning bed (with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF fields) can be used.</i></b></div>
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<b><i>As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.</i></b></div>
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<strong><i>6. Reduce Stress</i></strong></div>
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<b><i>When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone,<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref6" style="color: #0869bd; cursor: pointer; text-decoration: none;">6</a></span> presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the “fight or flight” response is dominant, courtesy of cortisol).</i></b></div>
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<b><i>In the modern world, <a href="http://articles.mercola.com/sites/articles/archive/2012/05/10/10-steps-to-manage-stress.aspx" style="color: #0869bd; cursor: pointer; text-decoration: none;">chronic stress</a>, and subsequently elevated levels of cortisol, could mean that testosterone’s effects are blocked in the long term, which is what you want to avoid.</i></b></div>
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<b><i>My favorite overall tool to manage stress is <a href="http://eft.mercola.com/" style="color: #0869bd; cursor: pointer; text-decoration: none;">EFT (Emotional Freedom Technique)</a>, which is like acupuncture without the needles. It's a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.</i></b></div>
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<b><i>When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.</i></b></div>
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<strong><i>7. Limit or Eliminate Sugar from Your Diet</i></strong></div>
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<b><i>Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref7" style="color: #0869bd; cursor: pointer; text-decoration: none;">7</a></span></i></b></div>
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<b><i>Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime. Why we eat this much sugar is not difficult to understand -- it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals.</i></b></div>
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<b><i>What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.</i></b></div>
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<b><i>If you're struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called <a href="http://articles.mercola.com/sites/articles/archive/2005/05/04/turbo-tapping.aspx" style="color: #0869bd; cursor: pointer; text-decoration: none;">Turbo Tapping</a>, which has helped many "soda addicts" kick their sweet habit, and it should work for any type of sweet craving you may have.</i></b></div>
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<strong><i>8. Eat Healthy Fats</i></strong></div>
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<b><i>By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref8" style="color: #0869bd; cursor: pointer; text-decoration: none;">8</a></span></i></b></div>
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<b><i>My personal diet is about 60-70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.</i></b></div>
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<b><i>It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer. Examples of healthy fats you can eat more of to give your testosterone levels a boost include:</i></b></div>
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<ul>
<li><b><i> Olives and Olive oil</i></b></li>
<li><b><i>Coconuts and coconut oil</i></b></li>
<li><b><i>Butter made from raw grass-fed organic milk</i></b></li>
<li><b><i>Raw nuts, such as, almonds or pecans</i></b></li>
<li><b><i>Organic pastured egg yolks<span class="Apple-tab-span" style="white-space: pre;"> </span></i></b></li>
<li><b><i>Avocados</i></b></li>
<li><b><i>Grass-fed meats<span class="Apple-tab-span" style="white-space: pre;"> </span></i></b></li>
<li><b><i>Palm oil</i></b></li>
<li><b><i>Unheated organic nut oils</i></b></li>
</ul>
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<strong><i>9. Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein</i></strong></div>
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<b><i>Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training.<span style="font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;"><a href="http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx#_edn1" name="_ednref9" style="color: #0869bd; cursor: pointer; text-decoration: none;">9</a></span>While BCAAs are available in supplement form, you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.</i></b></div>
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<b><i>Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels.</i></b></div>
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<b><i>That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.</i></b></div>
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<span style="font-size: large;"><b>Must Read : <a href="http://beastgym.blogspot.ro/2013/09/7-ways-to-get-rid-of-belly-fat.html">http://beastgym.blogspot.ro/2013/09/7-ways-to-get-rid-of-belly-fat.html</a></b></span>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com2tag:blogger.com,1999:blog-1646945994567943546.post-23240229058559359332013-09-03T05:23:00.001-07:002013-09-04T08:30:58.470-07:007 Ways to Get Rid of Belly Fat<div style="border: 0px; font-family: georgia, 'palatino linotype', palatino, 'times new roman', times, serif; font-size: 14px; line-height: 19px; margin-bottom: 10px; padding: 0px; vertical-align: baseline;">
<span style="background-color: white;">Belly fat. Ugh. The one thing standing between you and your swim suit. Unfortunately, sometimes it</span></div>
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takes more than just sit-ups to slim down your waist.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEf7DVVZox-AHDSEHTlaEjXVuQocCAqbFCZFZYj1fISxcZh0olG3DnqIJ9hSoibXuuSa6w-d2KTULP6q72sAUouq_69yPKqA8DtbiBBgw-1sqxy28nQaBL-IVK9lLjNV0CRjYJupZfrQXc/s1600/how-to-lose-stomach-fat-fast-pics.jpg" imageanchor="1"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEf7DVVZox-AHDSEHTlaEjXVuQocCAqbFCZFZYj1fISxcZh0olG3DnqIJ9hSoibXuuSa6w-d2KTULP6q72sAUouq_69yPKqA8DtbiBBgw-1sqxy28nQaBL-IVK9lLjNV0CRjYJupZfrQXc/s400/how-to-lose-stomach-fat-fast-pics.jpg" width="400" /></a></div>
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<span style="background-color: white;">And stressing about it isn’t going to help you at all! Stress is one of the primary culprits for high levels of cortisol secretion. Then, we start to gain weight in our midsection when our cortisol levels spike. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region.</span></div>
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<span style="background-color: white;">To make matters worse, crash diets have been shown to increase cortisol levels, making no change in belly fat even with calorie restriction.</span></div>
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<span style="background-color: white;">So how do you shape up and look nice in your swimsuit? (In addition to simply becoming healthier in general?) Incorporate these 7 things below and you will be on your way to a flatter belly in no time!</span></div>
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<span style="background-color: white;"><strong>1. Sleep</strong><br />Getting a full night’s rest (at least 7 hours) is important to getting and keeping a healthy body shape. If you work late at night, you mess with your body’s natural biorhythms. Losing sleep alters hormone production, affecting your cortisol levels that cause insulin sensitivity, which leads to belly fat. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fatty foods. Not only that, but you end up eating more to sustain you as you’re working in front of the computer.</span></div>
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<span style="background-color: white;"><strong>2. Interval Training</strong><strong></strong><br />Yes, crunches may get you strong abs. But what about the ‘pillow top’ resting on top of those abdominal muscles? In addition to the sit-ups, do exercises in short bursts of speed. Run or cycle as fast as you can for 30 seconds. Then take a 90 second break. Continue this 7 more times. That’s it. Dr. Mercola gives you the reason why this works!</span></div>
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<span style="background-color: white;"><strong>3. Stop Eating Sugar</strong><br />Sugar wrecks <a href="http://preventdisease.com/news/13/020813_The-Top-4-Foods-To-Avoid-If-You-Want-To-Be-Healthy.shtml" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">havoc on your health,</a> in addition to leading to additional belly fat. A big part of fighting belly fat comes from eating a healthy diet. Fill up on fruits, vegetables, lean meats and whole grains (or perhaps skip the grains entirely! Did you read <a href="http://preventdisease.com/news/13/020813_The-Top-4-Foods-To-Avoid-If-You-Want-To-Be-Healthy.shtml" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">that link </a>above?). Replace sugar-laden snacks with healthy ones. Next time you’re craving ice cream, try instead a <a href="http://livepage.apple.com/" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">frozen fruit version</a>. Instead of a mega mocha venti latte filled with syrup and sugar and unnatural ingredients, why not make your <a href="http://erinschumacher.net/portfolio/chai-latte/" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">own latte</a> where you can control the ingredients?! </span><br />
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<strong style="font-family: inherit; font-style: inherit; text-align: center;">4.Vitamin C</strong></div>
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<span style="background-color: white;">When you’re under extreme stress, your body secretes cortisol which messes with your insulin production leading to belly fat. Vitamin C helps to balance cortisol spikes. In addition, Vitamin C is good for your and boosts the immune system. There are plenty of food sources that are full of vitamin C including: bell peppers, kale and kiwi.</span></div>
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<span style="background-color: white;"><strong>5. Eat Fat (good fats, that is)</strong><br />I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings.</span></div>
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<span style="background-color: white;"><strong>6. Detox</strong><br />We store certain toxins in fat cells (like pharmaceutical drugs and pesticides) to protect our bodies from their harmful effects. If you have a high level of toxicity in your body, you will hold onto extra fat as a protective mechanism. Therefore, by engaging in a cleanse a couple times a year you are helping your body to release stored toxins, and as a result, release stored toxins. My favorite quarterly cleanses (performed 4 times a year) are the <a href="http://erinschumacher.net/2013/06/06/world-wide-livergallbladder-flush/" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">liver flush </a>and a <a href="http://erinschumacher.net/juicing/7dayjuicecleanse/" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">juice cleanse.</a> But rest assured there are plenty of ways to cleanse. Simply by following an organic, plant-based diet are you already allowing your body to detoxify.</span></div>
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</script><span style="background-color: white;"><strong>7. Breathe</strong><strong></strong><br />As a yoga instructor, I can tell you that most of us are not breathing with our full potential. We’re using maybe 20% of our lung capacity. What happens when you feel uptight, stressed-out or upset? Your breathing patterns changes. You start to breathe shallowly or hold your breath. Instead, next time you feel uptight, consciously alter your breathing. Slow it down.</span></div>
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<span style="background-color: white;">Remember that high stress levels lead to belly fat (via cortisol and insulin)? Slowing down your breath instantly calms you down, getting rid of stress and stress-hormones before they begin.</span><br />
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<span style="background-color: white;">Must read: </span><a href="http://beastgym.blogspot.ro/2013/09/how-to-gain-weight-for-skinny-guys-with.html" style="font-family: inherit; font-style: inherit;">http://beastgym.blogspot.ro/2013/09/how-to-gain-weight-for-skinny-guys-with.html</a></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-7180170724354399652013-09-01T07:37:00.001-07:002013-09-01T09:34:45.184-07:00How to Gain Weight for Skinny Guys (with Weight Gain Diet)<a href="http://www.bloglovin.com/blog/10503875/?claim=sacgdwxvk2y">Follow my blog with Bloglovin</a><br />
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Skinny guys often say they can eat anything they want without gaining weight. They think they're blessed with a fast metabolism. They'll say: "<em style="margin: 0px; padding: 0px;">I make women jealous with my metabolism. I can eat junk food all day without gaining weight".</em></div>
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Truth is you can eat anything you want without gaining weight because you're not eating a lot. I know you think you do, but you're not. Otherwise you wouldn't be skinny. Here's how to gain weight for skinny guys.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />1. Track Calories</strong>. Skinny guys often overestimate what they eat. Read the labels, use a <a href="http://www.amazon.com/gp/product/B001707OL0/104-0667392-5156757?ie=UTF8&tag=stronglcom-20&linkCode=xm2&camp=1789&creativeASIN=B001707OL0" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin: 0px; padding: 0px; text-decoration: none;">food scale</a> and track your daily caloric intake using FitDay.com. You need at least your body-weight in lbs x 20kcal daily to gain weight.</div><script type="text/javascript"><!--
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A rule of thumb is at least 1kg for each cm above 1m (use <a href="http://www.onlineconversion.com/length_common.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin: 0px; padding: 0px; text-decoration: none;">this</a> converter). Anything less you'll always look skinny. There's no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:</div>
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<li><span style="line-height: 1.6em;">1m70/5'7" at least 70kg/154lbs</span></li>
<li><span style="line-height: 1.6em;">1m75/5'9" at least 75kg/165lbs</span></li>
<li><span style="line-height: 1.6em;">1m80/5'11" at least 80kg/176lbs</span></li>
<li><span style="line-height: 1.6em;">1m85/6'1" at least 85kg/187lbs</span></li>
<li><span style="line-height: 1.6em;">1m90/6'3" at least 90kg/200lbs</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />3. Eat Every 3 Hours</strong>. You need at least your body-weight in lbs x 20 kcal to gain weight. That's 2700kcal/day if you're 135lbs. If you have a physical job or move a lot, you'll need even more. Eat every 3 hours.</div>
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<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Breakfast. </strong><span style="line-height: 1.6em;">Get calories from the first hour. Read how to build the habit of eating breakfast and try these</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/breakfast-recipes-fat-loss/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">breakfast recipes</a><span style="line-height: 1.6em;">.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Lunch & Diner. </strong><span style="line-height: 1.6em;">Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Snacks. </strong><span style="line-height: 1.6em;">Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, ...</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Post Workout. </strong><span style="line-height: 1.6em;">Physical activities burn calories. Eat post workout to get that energy back. Check this</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/quick-easy-effective-post-workout-shakes/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">post workout shake</a><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">recipe.</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />4. Eat Calorie Dense Foods</strong>. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:</div>
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<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Pasta.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Whole Milk. </strong><span style="line-height: 1.6em;">If you don't bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I've seen guys gaining 60lbs/year drinking 1 gallon per milk per day while</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Squatting</a><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">3x/week.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Nuts.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Olive Oil.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">Protects against heart diseases & cancer. Sip it like vodka (it's not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />5. Get Stronger. </strong>You want to go from skinny to muscular, not from skinny to chubby. Get into <a href="http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin: 0px; padding: 0px; text-decoration: none;">strength training</a>. More strength is more muscle. If you don't know where to start, check <a href="http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin: 0px; padding: 0px; text-decoration: none;">StrongLifts 5x5</a>. Some tips.</div>
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<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Free Weights. </strong><span style="line-height: 1.6em;">Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Compound Exercises. </strong><span style="line-height: 1.6em;">Do exercises that work your whole body.</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Squats</a><span style="line-height: 1.6em;">,</span><a href="http://stronglifts.com/how-to-deadlift-with-proper-technique/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Deadlifts</a><span style="line-height: 1.6em;">,</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-overhead-press-with-correct-technique/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Overhead Press</a><span style="line-height: 1.6em;">,</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Bench Press</a><span style="line-height: 1.6em;">,</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Pull-ups</a><span style="line-height: 1.6em;">,</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-perform-dips-with-proper-technique/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Dips</a><span style="line-height: 1.6em;">,</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Barbell Row</a><span style="line-height: 1.6em;">, ...</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Squat. </strong><span style="line-height: 1.6em;">Leg exercise stressing your whole body. When you can</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Squat</a><span style="line-height: 1.6em;">1.5x your body-weight for 1 rep, you'll no longer be skinny.</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">Squat</a><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">often.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Rest. </strong><span style="line-height: 1.6em;">Muscle grow when you rest, not when you workout. Don't train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />6. Plan. </strong>Failing to plan is planning to fail. You don't have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.</div>
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<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Do The Grocery. </strong><span style="line-height: 1.6em;">Avoid skipped meals because you don't have food available. List everything you need for 1 week and go buy it.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Cook in Advance.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Keep it Simple. </strong><span style="line-height: 1.6em;">Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, ...</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Take Food with You. </strong><span style="line-height: 1.6em;">Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, ...</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />7. Track Progress. </strong>Success breeds success. Knowing that you're losing your skinny look will keep you motivated. Track everything.</div>
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<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Track Calories.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">Continue tracking your daily caloric intake using</span><span style="line-height: 1.6em;"> </span><a href="http://www.fitday.com/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">FitDay</a><span style="line-height: 1.6em;">so you get a confirmation of how many calories you're eating.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Weigh Yourself Weekly.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">Gaining weight? Don't change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Take Pictures.</strong><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">The mirror is subjective. Pictures don't lie. Shoot pictures bi-monthly so you have objective measurements of your progress.</span></li>
<li><strong style="line-height: 1.6em; margin: 0px; padding: 0px;">Track Strength Gains. </strong><span style="line-height: 1.6em;">When you can Squat 1.5x your body-weight for 1 rep, you'll no more be skinny. Use the</span><span style="line-height: 1.6em;"> </span><a href="http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; line-height: 1.6em; margin: 0px; padding: 0px; text-decoration: none;">StrongLifts 5x5</a><span style="line-height: 1.6em;"> </span><span style="line-height: 1.6em;">spreadsheet.</span></li>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Weight Gain Diet.</strong> 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you're only 135lbs/61kg or not enough if you're very active. Individualize the diet based on your needs.</div>
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<li><span style="line-height: 1.6em;">Breakfast: 100g oats, 50g raisins, 1scoop whey</span></li>
<li><span style="line-height: 1.6em;">Snack: 100g mixed nuts or 1 liter milk or tuna sandwich</span></li>
<li><span style="line-height: 1.6em;">Lunch: 200g white pasta, bolognese sause, parmesan cheese</span></li>
<li><span style="line-height: 1.6em;">Snack: 100g mixed nuts or 1 liter milk or tuna sandwich</span></li>
<li><span style="line-height: 1.6em;">Post workout shake: 1.5scoops whey, 60g oats, milk, banana</span></li>
<li><span style="line-height: 1.6em;">Dinner: 200g white pasta, bolognese sause, parmesan cheese</span></li>
<li><span style="line-height: 1.6em;">Pre bed: cottage cheese, berries, flax seed, fish oil</span></li>
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<span style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.6em; text-align: justify;">Must read: <a href="http://beastgym.blogspot.ro/2013/09/the-5-best-leg-exercises-youre-not-doing.html" style="background-color: transparent;">http://beastgym.blogspot.ro/2013/09/the-5-best-leg-exercises-youre-not-doing.html</a></span></div>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-14288059728389325262013-09-01T07:31:00.003-07:002013-09-01T09:37:25.128-07:00The 5 Best Leg Exercises You're Not Doing!<div style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
It's leg day. You're tired. You're tempted to take it easy and wander through a few sets of <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">leg press</a>, <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">extensions</a>, and <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">curls</a>. Sure, you could attack those exercises with sufficient intensity and make short-term progress. Eventually, though, your development will get top-heavy and you'll be the guy stuck in sweat pants, hiding your peg legs. Real men and women—the kind with bulging quads and hanging hamstrings—can pull off short shorts.</div>
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This one's for you, brothers and sisters in the sweats. Over time, we tend to get into a training groove. We hit the same exercises with the same intensity, so our progress slows, crawls, and eventually stops. Don't get comfortable; get uncomfortable! Try some new exercises—like the five leg legends below—to challenge your patterns and kickstart new gains.</div>
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<span class="blue-number" style="border: 0px; color: #0e709a; font-family: 'Arial Black', Gadget, sans-serif; font-size: 20px; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1 </span><span class="slash" style="border: 0px; color: #0e709a; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-style: inherit; font-weight: normal; margin: 0px; padding: 0px; vertical-align: baseline;">/</span> Zercher Squat</h3>
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This is one of my favorite all-time movements, especially for strength athletes. <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">Zercher squats</a>eliminate many of the problems that immobile people have with back squats. I've seen shoulders so jacked-up that people can't get their hands on the bar when squatting.</div>
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Bad hips, weak hamstrings, and a bad back can all contribute to complications with back squats. The Zercher is a great alternative while you fix your jacked-up crap. It heavily recruits the upper back and posterior chain, is relatively easy on the spine, and the bar position makes it simple to squat correctly.</div>
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<a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><img height="405" sfnoicon="1" src="http://www.bodybuilding.com/fun/images/2012/5-best-leg-exercises-zercher-squat.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: -10px 0px 0px; padding: 0px; vertical-align: baseline;" width="570" /></a></div>
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As you start, you may find cradling the bar to be uncomfortable. There are a couple of solutions to this—along with sucking it up, of course. You could use a thick bar, such as a strongman axle. The increased surface area will radically reduce the discomfort.</div><script type="text/javascript"><!--
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You could also use a barbell pad, such as those the weak might use during a back squat. Regardless, rotate the Zercher squat into your program. It's fantastic.</div>
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<span class="blue-number" style="border: 0px; color: #0e709a; font-family: 'Arial Black', Gadget, sans-serif; font-size: 20px; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">2 </span><span class="slash" style="border: 0px; color: #0e709a; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-style: inherit; font-weight: normal; margin: 0px; padding: 0px; vertical-align: baseline;">/</span> Bulgarian Split Squat</h3>
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A <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">single-leg squat</a> not only adds a limited amount of instability to your squat (more similar to what you would see on an athletic field than a two-legged squat), but also allows you to train with a lighter load. This has its place, like when you want to give your spine a break from those disc-crushing poundages. It's easy to get someone doing this movement correctly with intense loads, and injuries are unlikely. That makes a rear-foot-elevated split squat a great addition to any program.</div>
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<a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><img height="401" src="http://www.bodybuilding.com/fun/images/2012/5-best-leg-exercises-bulgarian.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: -10px 0px 0px; padding: 0px; vertical-align: baseline;" width="570" /></a></div>
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The most common issue with the <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">split squat</a> is incorrect placement of the front foot. Most will place the front foot too close to the rear, causing excessive knee displacement and potential discomfort. Get more glutes and hamstrings involvement, with less knee pain, by moving the front foot to a position that keeps the knee directly above the ankle. If the movement causes too much of a stretch in the hip flexor as you descend, use a shorter bench or box.</div>
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I recommend beginning with dumbbells until you have mastered the set-up. It won't be too long before your weights move up drastically. Once you have graduated to a barbell, I would recommend doing this movement in the comparative safety of the squat rack, on the off chance you lose your balance. You also might consider using the safety-squat bar for this move.</div>
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<span class="blue-number" style="border: 0px; color: #0e709a; font-family: 'Arial Black', Gadget, sans-serif; font-size: 20px; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">3 </span><span class="slash" style="border: 0px; color: #0e709a; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-style: inherit; font-weight: normal; margin: 0px; padding: 0px; vertical-align: baseline;">/</span> Donkey Calf Raise</h3>
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This is a great movement because, unlike some of the more popular calf moves, it keeps the gastrocnemius into a heavily stretched position as it crosses the knee.</div>
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This iconic movement brings back images of Arnold with several women on his back. If you can pull it off, that is definitely the way to go! But you can use training partners as an external load, use a machine, or set it up with a <a href="http://www.bodybuilding.com/store/dipbelt.htm" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">weight belt</a>.</div>
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<a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><img height="317" src="http://www.bodybuilding.com/fun/images/2012/5-best-leg-exercises-donkey.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;" width="570" /></a></div>
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However you "ride the donkey," there is one issue you will run into with this movement: the load. Your calves can handle considerable weight. Whatever load you use, you may not encounter much of a challenge. Don't write yourself off as an uber-strong badass. Instead, do your calf raises one leg at a time.</div>
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<span class="blue-number" style="border: 0px; color: #0e709a; font-family: 'Arial Black', Gadget, sans-serif; font-size: 20px; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">4 </span><span class="slash" style="border: 0px; color: #0e709a; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-style: inherit; font-weight: normal; margin: 0px; padding: 0px; vertical-align: baseline;">/</span> Glute-Ham Raise</h3>
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This might be the most underrated movement on this list. As good as it is, few gyms carry the proper equipment needed to perform this movement. It's difficult and requires good technique, which often makes it the odd machine out in commercial gyms.</div>
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The <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">glute-ham raise</a> hits your entire posterior chain-your calves, hamstrings, and back all contract strongly during this movement. Progressing this heavy-hitting movement will radically improve your squats, deadlifts, and even your vertical jump! Just pay attention to good technique.</div>
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On a strictly performed glute-ham raise, most people will struggle with only a few bodyweight reps. It is tough.</div>
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<span class="blue-number" style="border: 0px; color: #0e709a; font-family: 'Arial Black', Gadget, sans-serif; font-size: 20px; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5 </span><span class="slash" style="border: 0px; color: #0e709a; font-family: Arial, 'DejaVu Sans', 'Liberation Sans', Freesans, sans-serif; font-style: inherit; font-weight: normal; margin: 0px; padding: 0px; vertical-align: baseline;">/</span> Good Morning</h3>
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There are few movements as effective for your posterior chain as the <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">good morning</a>. There are a lot of ways to perform it, but the key here is the hip hinge. People tend to use a lot of back and quads in posterior chain movements, which leads them to perform the exercises incorrectly.</div>
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<a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="border: 0px; color: #00aeef; font-family: inherit; font-style: inherit; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><img height="328" src="http://www.bodybuilding.com/fun/images/2012/5-best-leg-exercises-good-morning.jpg" style="border: 0px; font-family: inherit; font-style: inherit; margin: -10px 0px 0px; padding: 0px; vertical-align: baseline;" width="570" /></a></div>
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When teaching this movement, I usually start by having "Assistant Coach Wall" instruct the athlete. Stand six inches in front of a wall with your feet in your squat stance, and push your hips back until your butt touches the wall. Maintain a neutral to slightly arched spine, and ensure that you aren't facilitating the movement with knee displacement. Your knees should stay directly above ankles, or even behind if you can manage it.</div>
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After you've achieved the form, move forward an inch or two and repeat the drill. Continue doing so until you reach the limit of your flexibility, with your hips fully displaced and your hamstrings feeling like they're going to rip off. Add a barbell to your back, perform the above movement, and you've hit a perfect good morning.<br />
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Must read: <a href="http://beastgym.blogspot.ro/2013/08/how-to-work-out-chest-muscles-without.html">http://beastgym.blogspot.ro/2013/08/how-to-work-out-chest-muscles-without.html</a></div>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-30961831636541152342013-08-30T07:09:00.001-07:002013-09-03T04:49:30.638-07:00Best Pre-Workout Foods<h2 class="subtitle" style="background-color: white; font-family: franklin-gothic-urw, Arial, Helvetica, sans-serif; font-size: 16px; line-height: 1; margin: 0px; padding: 0.3em 0px;">
These snacks will help to prepare your body for a strenuous workout</h2>
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Want to get the most out of your workout? Then eat the right foods beforehand.</div>
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Although you may be tempted to skip the calories, the food you eat before you exercise will fuel your workout and maximize your efforts and results. “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association and founder of Eating Free. “If you fuel correctly you’ll workout harder.” Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. That said, you don’t want to eat the wrong thing before you head out for a run.</div>
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Here are the best foods you can eat within an hour before your workout:</div>
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<strong>Bananas</strong> “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of <em>The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport</em>. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.” </div>
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<strong>Oats</strong> Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, Burke points out. (But they’re not so full of fiber that they’ll cause gas.) This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.</div>
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<strong>Wholegrain bread</strong> A slice of wholegrain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”</div>
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<strong>Fruit smoothies</strong> Fruit smoothies are high in carbohydrates and high-quality protein. Better yet: “They’re easy to consume and are rapidly digested,” says Burke. Try blending 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.”</div>
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<strong>What to avoid</strong> If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. Also, don’t overeat before you workout. These are all snack—not meal—suggestions. Eating too much can cause indigestion, sluggishness, nausea and vomiting.</div>
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Must see: <a href="http://beastgym.blogspot.ro/2013/08/6-tips-for-ripped-six-pack.html">http://beastgym.blogspot.ro/2013/08/6-tips-for-ripped-six-pack.html</a></div>
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<span style="color: #252525; font-size: x-small;"><span style="font-weight: normal; line-height: 15.984375px;"><a href="http://www.affiliatescout.com/">http://www.affiliatescout.com</a></span></span></div>
</h2>
<a href="http://www.affiliatescout.com/">AffiliateScout.com</a>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-8503158206025143632013-08-29T11:03:00.000-07:002013-09-01T12:33:13.672-07:00Best 6 Tips For Bigger Arms<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-weight: bold; line-height: 22px;"><span style="font-size: large;">Think building big arms is all about choosing the right exercises? Think again. Here are 6 keys to adding an extra inch to your bi’s.</span></span><br />
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<span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-weight: bold; line-height: 22px;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoZNIuV22g4OIyOu4b2LScC_63us7MGNQnfwxyWutxvtDVW-caPabKwwbdwBLOKR1l5VR0LrWsvQ-Qa65l_kZBhTOVO5xIQ_JBFNwHdcT-S4w3tWFs0U1rhbuncYIwXPWQb7iG-pnCJa_W/s1600/Optimized-ArnoldBicepsYoung.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoZNIuV22g4OIyOu4b2LScC_63us7MGNQnfwxyWutxvtDVW-caPabKwwbdwBLOKR1l5VR0LrWsvQ-Qa65l_kZBhTOVO5xIQ_JBFNwHdcT-S4w3tWFs0U1rhbuncYIwXPWQb7iG-pnCJa_W/s640/Optimized-ArnoldBicepsYoung.png" width="640" /></a></span></span></div>
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>1) Get the order right</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>2) Load up the volume</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>3) Work in a rep range that actually builds muscle</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>4) Bump up the intensity</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>5) Get out of your comfort zone</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>6) Finally, don’t expect results overnight</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>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.</b></span></span><br />
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<span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif; font-size: large;"><span style="line-height: 22px;"><b>Must see: </b></span></span><a href="http://beastgym.blogspot.ro/2013/08/six-pack-abs-home-workout-routine.html"><span style="font-size: large;">http://beastgym.blogspot.ro/2013/08/six-pack-abs-home-workout-routine.html</span></a>
<a href="http://www.blogs-collection.com/" title="blog directory" target="_blank">Blogs Directory</a>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-16213579176236434192013-08-28T03:44:00.002-07:002013-08-31T12:31:14.163-07:006 Tips for a Ripped Six-Pack<h1 class="title" id="page-title" style="background-color: white; line-height: 1.167em; margin: 0px 0px 6px;">
<span style="color: #525252; line-height: 15px;"><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.</span><div class="separator" style="clear: both; font-size: 16px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_z_RHCZ1ZM23tZbm0_zYUpnkX9mFLh_Z7Q442fTtw6Dv36I07C8o-O7HHKLhV680OEB6MoKG7Eb6qdYbfqs_KZ4n7K49L6fhHPmiimWMFtPn9DJDrOggPrOU_E3TC2UtOisGVgggfLR2m/s1600/how-to-get-a-six-pack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_z_RHCZ1ZM23tZbm0_zYUpnkX9mFLh_Z7Q442fTtw6Dv36I07C8o-O7HHKLhV680OEB6MoKG7Eb6qdYbfqs_KZ4n7K49L6fhHPmiimWMFtPn9DJDrOggPrOU_E3TC2UtOisGVgggfLR2m/s400/how-to-get-a-six-pack.jpg" width="400" /></a></div>
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<span style="font-size: small;">A lean, deeply-chiseled set of abs is — without fail — right at the top of every M&F reader's wish list. Quite often, the promise of a killer midsection is the only mental motivation they need to push through a tough workout or to chew through another high-protein, low-flavor meal. Yet in a recent poll conducted right here at muscleandfitness.com, an astonishing 46% of you said that abs and obliques are the muscles you tend to slack off on the most.</span></div>
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<span style="font-size: small;">While diet is certainly the main factor in getting that shredded look in the middle, training your abs with regularity is also important. Regular abs training not only helps you achieve that M&F cover model look, but it boosts your overall core strength, making you stronger on all the lifts that burn the most fat such as the squat, bench and deadlift.</span></div>
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<span style="font-size: small;">Here are 6 tips to help you conquer your abs neglect.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /><b>1. Train abs, calves and forearms together</b></span></h3>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">The big-boy lifts — the ones that build the most muscle — are quite understandably the priority for most guys at the gym. The problem is, once you're finished squatting, leg pressing and benching yourself to complete exhaustion, you probably don't want to dive into an abs session. To remedy this, M&F Fitness Director Jimmy Pena, MS, CSCS recommends scheduling one session a week for abs, calves and forearms. "Training all of these bodyparts together in one session ensures that you're attacking them with the utmost intensity," he says. "No need to worry about being too tired to get to them at the end of your workout."</span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">2. Do your abs at home</span></b></h3>
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<span style="font-size: small;">The good thing about abs is that they can be trained anywhere. "If you find spend some time at night watching television, promise yourself to do abs during all commercial breaks," says M&F Senior Science Editor Jim Stoppani, PhD. Cycle between reverse crunches, oblique crunches and regular crunches for sets of 12-20 reps. You can also do this at the office. Every hour drop to the floor and cycle through these three exercises. <b>(Note: This works best if you have an office with a door, or if you're not concerned about your coworkers thinking of you as a body-obsessed lunatic.)</b></span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">3. Do your abs in traffic</span></b></h3>
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<span style="color: #525252; line-height: 15px;"><div style="color: #5c5c5c; font-weight: normal; line-height: 1.45; margin-bottom: 0.5em;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Yeah, you read that right. In traffic. But how? "Do static ab contractions while driving," says Stoppani. "Simply flex your abs and hard as possible while crunching down and exhaling. Hold for a count of five, then relax and repeat until you get to where you're going." You can also work your deep transverse abdominis — the muscles that keep you from having the dreaded beer gut — by pulling your belly button in toward your spine, and holding for a count of 10. Repeat this up to 10 times.</span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">4. Do staggered sets </span></b></h3>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">In between sets, instead of resting with your glutes on the bench, rest that muscle group while doing an ab exercise between sets. "But only use this method if working a smaller bodypart," cautions Pena. "Doing abs in the middle of a heavy workout — between sets of squats, for example — can weaken your core and put you at risk of injury."</span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">5. Learn to multitask</span></b></h3>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Instead of walking out on a good abs workout, learn how to multitask. In addition to all of the techniques listed here, you can also try six more strategies that we outline in "Multitask for More Muscle" in the September issue of M&F, on sale August 4. In particular, you'll want to read up on the tri-sets method, which presents an equally challenging spin on the abs/calves/forearms workout listed above, and the cardio/abs HIIT (high-intensity interval training) routine, which is guaranteed to work in no time flat.</span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">6. Rethink abs training</span></b></h3>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Instead of merely focusing on the aesthetic reward at the end of the tunnel, give more thought to how abs training contributes to your overall body composition. "Having a strong set of abdominals absolutely makes you stronger on all of your bigger lifts like squats, deads, benches, and overhead presses," says Pena. "And those are really the lifts that cause lasting, dramatic changes in your body because they work the most muscle. If you're skipping abs workouts, then you're not just shortchanging your abs — you're reducing your overall potential for a better look."</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Must see: </span><a href="http://beastgym.blogspot.ro/2013/08/how-to-get-ripped.html" style="line-height: 1.45;"><span style="font-size: large;">http://beastgym.blogspot.ro/2013/08/how-to-get-ripped.html</span></a></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comtag:blogger.com,1999:blog-1646945994567943546.post-33661745986470854462013-08-27T12:10:00.000-07:002013-08-31T12:31:49.363-07:00How To Get Ripped<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6i7MaPqSXQT0kEbZcOZqVd5Px6hqDSGGSfu9JrhbOtC4PqeUiROoeNrTOYgsNaXwvChXkNWfy2lxxNcQnQSgpJzdBrrQ0ZTrVTKDr4nPoaZaRyU0a6vBtynX7m6ClkKK-6BD4zkwG_9uz/s1600/get-ripped-in-6-weeks.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6i7MaPqSXQT0kEbZcOZqVd5Px6hqDSGGSfu9JrhbOtC4PqeUiROoeNrTOYgsNaXwvChXkNWfy2lxxNcQnQSgpJzdBrrQ0ZTrVTKDr4nPoaZaRyU0a6vBtynX7m6ClkKK-6BD4zkwG_9uz/s400/get-ripped-in-6-weeks.jpg" width="286" /></a></div>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">”Losing weight is of no use if you aren't losing fat weight.”</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; list-style: none; margin: 0px; padding: 0px;"><span style="background-color: white;">For most guys in the gym, figuring out how to </span><a data-ls-seen="1" href="http://www.askmen.com/sports/keywords/getting-ripped.html" style="border: none; color: #124f88; cursor: pointer; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_self">get ripped</a><span style="background-color: white;"> is a priority. Some just want to be "big," but they make up a very small group of the population. Most men want more: They want to not only be big, but also be lean enough that all of their muscle definition is visible. After all, for most of you, part of the reason for going to the gym is to help you look better. Learning how to get ripped will certainly accomplish that.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">But what </span><i style="list-style: none; margin: 0px; padding: 0px;">does</i><span style="background-color: white;"> it take to get ripped? A proper diet? A specific </span><a data-ls-seen="1" href="http://www.askmen.com/sports/keywords/exercise-program.html" style="border: none; color: #124f88; cursor: pointer; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_self">exercise program</a><span style="background-color: white;">? Or is there a supplement that holds the key to making the biggest difference? It takes time to get ripped. Unfortunately, it isn’t an overnight phenomenon and it will take a considerable amount of hard work, but if you approach this work smartly it’ll take far less time to get ripped than if you don't.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">Those who don't train with productive methods end up spending more time in the gym, but they see less drastic results. Be sure you keep the following in mind when you want to get ripped so you don’t become a part of that particular group of individuals.</span></span><br />
<h3 style="font-family: Arial, Helvetica, sans-serif; list-style: none; margin: 0px; padding: 0px;">
Diet</h3>
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<span style="font-family: Arial, Helvetica, sans-serif; list-style: none; margin: 0px; padding: 0px;"><span style="background-color: white;">Potentially, the single most important factor in your quest to get ripped will be your diet. Getting lean is about 70% dietary effort, 20% proper </span><a data-ls-seen="1" href="http://www.askmen.com/sports/bodybuilding_60/69_fitness_tip.html" style="border: none; color: #124f88; cursor: pointer; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_self">workout</a><span style="background-color: white;"> programming technique, 5% psychological (because, let’s face it, temptation is around every corner), and 5% sheer determination.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">That said, don’t fall into the trap of thinking there is one single diet that is going to get you results. There are a number of very good diet setups out there that you can most definitely follow to achieve your goals.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">Be certain that you are consuming fewer calories than you need to maintain your weight. Fat loss is really just a simple mathematical equation; it considers the compounding factors of where calories come from, times when your meals are being eaten, and so on. These are all personal preferences that help to determine whether or not you're able to stick with the diet in question.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">If you don’t stick with the diet you aren’t losing fat, are you? So, whatever diet is going to be most comfortable for you, while still allowing you to eat hypo-calorically, is the one you should be following to get ripped.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">The one exception would be </span><a data-ls-seen="1" href="http://www.askmen.com/sports/keywords/protein.html" style="border: none; color: #124f88; cursor: pointer; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_self">protein</a><span style="background-color: white;"> intake, as you should be consuming a minimum of one gram per pound of body mass in order to prevent muscle loss. Losing weight is of no use if you aren’t losing </span><script type="text/javascript"><!--
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</script><i style="list-style: none; margin: 0px; padding: 0px;">fat</i><span style="background-color: white;"> weight. That’s the critical factor that will determine whether you end up looking like a smaller version of your current self at the end of the diet or a version that is leaner and appears more muscular.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">Rather than giving you specific foods to eat, shoot for a calorie intake of between 10 and 12 multiplied by your body weight. This is a fairly good approximation of the calories you should be consuming for </span><a data-ls-seen="1" href="http://www.askmen.com/sports/keywords/weight-loss.html" style="border: none; color: #124f88; cursor: pointer; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_self">weight loss</a><span style="background-color: white;">, along with one gram of protein per pound of body weight.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">After that, aim for 15% of those remaining calories for fat (or higher, whatever your preference) and fill in the rest with carbs.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">It should be clear, if you’ve ever tried dieting before, that certain foods will help satisfy your appetite better and keep your blood sugar levels under control (thus, preventing rebound hunger), so the more you can incorporate these types of foods the better the chances you’ll have when you try to get ripped.</span><br style="list-style: none; margin: 0px; padding: 0px;" /><br style="list-style: none; margin: 0px; padding: 0px;" /><span style="background-color: white;">Remember to take in some protein and carbohydrates around your workout period, for both muscle glycogen replenishment and to help give you the energy you need to get through the workouts in the first place.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; list-style: none; margin: 0px; padding: 0px;"><span style="list-style: none; margin: 0px; padding: 0px;">Must see: <a href="http://beastgym.blogspot.ro/2013/08/eat-big-to-get-big.html">http://beastgym.blogspot.ro/2013/08/eat-big-to-get-big.html</a></span><br style="list-style: none; margin: 0px; padding: 0px;" />Please Checkout my new Channel : <a href="http://www.youtube.com/subscription_center?add_user=dinamoadrian">http://www.youtube.com/subscription_center?add_user=dinamoadrian</a></span>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comtag:blogger.com,1999:blog-1646945994567943546.post-13695262226400531472013-08-26T04:26:00.000-07:002013-08-31T12:26:28.993-07:00Bodybuilding Motivation - No Time To Waste HD<script type="text/javascript"><!--
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<b> https://twitter.com/BeastWorkouts</b>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comtag:blogger.com,1999:blog-1646945994567943546.post-60508633151793156272013-08-25T08:10:00.002-07:002013-08-31T12:27:43.248-07:00Ronnie Coleman : Pro Bodybuilding Profile<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-r1PBTtEZImFQ2zP8RVxgedIU2sziau4ZaQ0pPLhLAN_niW9HqYWWkrYhdjL3plcDBRDF-DZtP4yqrTTuD4eETA1ePsFxKWs09Yji0QeJxyPeTTCP4wZHLcZd7ow_6pKdEn3A3FhGXhy/s1600/ronnieprofilepic2005.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-r1PBTtEZImFQ2zP8RVxgedIU2sziau4ZaQ0pPLhLAN_niW9HqYWWkrYhdjL3plcDBRDF-DZtP4yqrTTuD4eETA1ePsFxKWs09Yji0QeJxyPeTTCP4wZHLcZd7ow_6pKdEn3A3FhGXhy/s1600/ronnieprofilepic2005.jpg" /></a></div>
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Name:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> Ronnie Coleman</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Website:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> </span><a href="http://www.ronniecoleman.com/" style="background-color: white; border: 0px; color: #0e709a; font-family: arial; font-size: 13px; line-height: 18px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">www.ronniecoleman.com</a><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Location:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> Texas</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Born:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> May 13, 1964</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Birthplace:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> Monroe, Louisiana</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Off-Season Weight:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> 315 Lbs</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Competition Weight:</strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;"> 300 Lbs.</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Arms: </strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">22"</span><br />
<strong style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Pro Qualifying Event: </strong><span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">1991 World Amateur Championships</span><br />
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<br />
<span style="background-color: white; font-family: arial; font-size: 13px; line-height: 18px;">Must see: </span><a href="http://beastgym.blogspot.ro/2013/08/bodybuilding-motivation-no-time-to_26.html">http://beastgym.blogspot.ro/2013/08/bodybuilding-motivation-no-time-to_26.html</a><br />
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Competitive Record <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></h3>
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<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2006 Mr. Olympia - 2nd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2005 Mr. Olympia - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2004 Mr. Olympia - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2003 Mr. Olympia - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2002 Grand Prix Holland - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2002 Mr. Olympia - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2001 New Zealand Grand Prix -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2001 Mr. Olympia -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2001 Arnold Classic -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2000 JOE WEIDER'S WORLD PRO CUP - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2000 Grand Prix England - 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">2000 IFBB Mr. Olympia -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1999 IFBB Grand Prix England -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1999 IFBB Joe Weiders Pro World -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1999 IFBB Mr. Olympia -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1998 IFBB Mr. Olympia -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Arnold Classic -- 4th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Czech Republic -- 4th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix England -- 5th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Finland -- 3rd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Germany -- 5th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Hungary -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Russia -- 1st</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Grand Prix Spain --7th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Ironman Pro Invitational -- 3rd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB Mr. Olympia -- 9th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1997 IFBB San Jose Pro Invitational -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1996 IFBB Grand Prix England -- 5th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1996 IFBB Grand Prix Germany -- 5th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1996 IFBB Grand Prix Spain -- 5th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1996 IFBB Night of Champions -- 2nd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1996 IFBB Mr. Olympia -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1995 IFBB Grand Prix France -- 4th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1995 IFBB Grand Prix Russia -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1995 IFBB Grand Prix Ukraine -- 3rd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1995 IFBB Night of Champions -- 3rd</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1995 IFBB Mr. Olympia -- 11th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1994 IFBB Mr. Olympia -- 15th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1993 IFBB Chicago Pro Invitational -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1993 IFBB Grand Prix France -- 4th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1993 IFBB Grand Prix Germany -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1993 IFBB Niagara Falls Pro Invitational -- 6th</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1991 NPC Nationals -- 4th Heavyweight</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1991 IFBB World Amateur Championships -- 1st Heavyweight</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1990 NPC Nationals -- 3rd Heavyweight</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; line-height: 16px; list-style: square outside none; margin: 0px 0px 5px 30px; padding: 0px; vertical-align: baseline;">1990 Mr. Texas -- 1st Heavyweight & Overall</li>
</ul>
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Ronnie Coleman <span style="border: 0px; color: #0e709a; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">///</span></h3>
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Ronnie was born Ronald Dean Coleman on May 13, 1964 in Monroe, Louisiana. His height is 5 feet 11 inches, and he currently lives in Arlington, Texas. He graduated from Grambling State College in Louisiana, with a degree in accounting. He lives in Arlington, Texas and works as a police officer. He has been a police officer since 1989.</div>
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He was introduced into competition bodybuilding by Brian Dobson, the owner of Arlington's Metro Flex Gym. His first bodybuilding contest was in April 1990, at the Mr. Texas. He won first heavyweight and overall. His contest weight is around 229 pounds, while his offseason weight hovers around 250. He met his girlfriend Vickie Gates, an IFBB pro bodybuilder, in 1992 at a GNC store.</div>
Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comtag:blogger.com,1999:blog-1646945994567943546.post-45437610349842371682013-08-25T04:49:00.001-07:002013-08-31T12:28:41.957-07:00Best Motivational Video EVER !<script type="text/javascript"><!--
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.comtag:blogger.com,1999:blog-1646945994567943546.post-81124210177318885522013-08-24T06:18:00.001-07:002013-08-31T12:33:58.259-07:00Six pack abs: home workout routine without any equipment<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1WBqzwitF5upR0_-GyDi1Ya1-PQ1o-lxTujAOYHCvCU2n_bpwnpALlvGcocvcGsWc_AFCwng0RJcCieiyeeXsBVy6IjxRWOaV51Fg-Z1ti00kYWd0YA_x7Wn4VtN96RYr-c272nkr47ew/s1600/Workout_To_Get_Awesome_Abs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1WBqzwitF5upR0_-GyDi1Ya1-PQ1o-lxTujAOYHCvCU2n_bpwnpALlvGcocvcGsWc_AFCwng0RJcCieiyeeXsBVy6IjxRWOaV51Fg-Z1ti00kYWd0YA_x7Wn4VtN96RYr-c272nkr47ew/s640/Workout_To_Get_Awesome_Abs.jpg" width="640" /></a></div>
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<em style="background-color: white; border: 0px; color: #282828; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">A washboard stomach is on top of every fitness fanatic’s wish list. You don’t really need to subscribe and pay to “unlock” the secrets of building six pack abs. A good diet, plenty of cardio and this home workout plan is all you need to build your six pack abs.</em><br />
<em style="background-color: white; border: 0px; color: #282828; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></em>
<em style="background-color: white; border: 0px; color: #282828; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></em>
<em style="background-color: white; border: 0px; color: #282828; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 19px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-style: normal;">Six pack abs come in different shapes and sizes. Some people have a six pack, others – only a four pack. Although rare, selected few even have an eight pack. Regardless of their shape and size, six pack abs are down to genes, working out and diet.</span></em><br />
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Six pack abs: home ab curcuit</h2>
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<li style="background-color: transparent; border: 0px; margin: 3px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=F-VJ9ZIWWh8" target="_blank">Lying leg raises</a> (20 reps)</li>
<li style="background-color: transparent; border: 0px; margin: 3px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=NGRKFMKhF8s" target="_blank">Floor crunches</a> (25 reps)</li>
<li style="background-color: transparent; border: 0px; margin: 3px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=FrFyUbxs1uQ" target="_blank">Side crunches</a> (15 reps each side)</li>
<li style="background-color: transparent; border: 0px; margin: 3px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=KtDH26PvGV4" target="_blank">Russian twists</a> (30 reps)</li>
<li style="background-color: transparent; border: 0px; margin: 3px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=pSHjTRCQxIw" target="_blank">Plank</a> (to failure)</li>
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Six pack abs home circuit: How to do it?</h2>
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Do 3 sets per session, 2-4 times a week. Rest for 2mins between sets but don’t rest between each exercise. If you find that difficult, allow yourself enough rest between sets.</div>
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For maximum results, you must focus on the area that you are working out and on your breathing. Execute the exercises in a controlled manner and exhale as you contract your abs.</div>
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You must complete all exercises in the circuit back to back.</div>
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Six pack abs home circuit: Which muscles does it target?</h2>
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The exercises included in the circuit target most abdominal and core muscles in your body.</div>
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The crunches and leg raises target your upper and lower abdominals.</div>
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The side crunches and Russian twists target your obliques (or “love handles” if you prefer).</div>
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The plank targets your transverse abdominis. This is the deepest layer of your abdominal muscle. It wraps around your torso (back to front and from ribs to pelvis).</div>
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Six pack abs home circuit: What to expect?</h2>
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Tom’s home ab circuit is designed to strengthen and develop your core muscles, and to sculpt your abdominal area.</div>
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If you are after a lean six pack look, you need to combine the circuit training with a fat-loss diet and cardio training.<br />
<br />
Must see: <a href="http://beastgym.blogspot.ro/2013/08/how-to-work-out-chest-muscles-without.html">http://beastgym.blogspot.ro/2013/08/how-to-work-out-chest-muscles-without.html</a></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com4tag:blogger.com,1999:blog-1646945994567943546.post-66824163248371724982013-08-17T07:20:00.000-07:002013-08-31T12:34:24.506-07:00How to Workout Chest Muscles Without Weights<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhWu9seH0RcjnDuNg3r7LCMfahKvTqftx_LnnwM459LldJGd_GwtScDA1WbBbs2jnjEr2jmKsm0sx0xPTo3V8BW7nDWJkznqVq2IlsXNljK0MnyTyQSPLA8nyqm46Zb2s3VyO05xG3gEk/s1600/300px-Work-out-Chest-Muscles-Without-Weights-Intro.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhWu9seH0RcjnDuNg3r7LCMfahKvTqftx_LnnwM459LldJGd_GwtScDA1WbBbs2jnjEr2jmKsm0sx0xPTo3V8BW7nDWJkznqVq2IlsXNljK0MnyTyQSPLA8nyqm46Zb2s3VyO05xG3gEk/s1600/300px-Work-out-Chest-Muscles-Without-Weights-Intro.jpg" /></a></div>
<span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 16.890625px;">For men who work out, the chest muscles are a group that should never be neglected. A muscular body</span><span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 16.890625px;">without a matching muscular chest will look uneven and out of place. For women who work out, chest muscles are still important because strong chest muscles will aid in performing everyday tasks and </span><span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 16.890625px;">chores. Most muscles groups--such as the thighs, calves, arms, and abs--have numerous exercises that can be performed without the need for weight, but many people think that working out the chest requires a trip to the gym. Learning how to work out chest muscles without weights is easy and simply a matter of knowledge.</span><span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 16.890625px;"> </span><br />
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<span style="font-size: x-large; margin: 0px; padding: 0px;">Steps</span></h2>
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<span style="margin: 0px; padding: 0px;"><b class="whb" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; margin: 0px; padding: 0px;"><span style="font-size: large;">1.</span></b><b class="whb" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; margin: 0px; padding: 0px;"> Perform knee pushups</b><span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">. Kneel down on the floor on both knees and place your hands on the ground in front of you. Walk your hands forward until you feel the weight of your upper body on your arms. Straighten your back so that your knees and your shoulders create a straight, rigid line and bend your knees so your feet are in the air. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.</span><span class="template" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></span><br />
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<span style="margin: 0px; padding: 0px;"><b class="whb" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; margin: 0px; padding: 0px;"><span style="font-size: large;">2.</span></b><b class="whb" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px; margin: 0px; padding: 0px;"> Perform basic pushups</b><span style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px;">. Get into the position used for knee pushups, but instead, straighten out your knees. Instead of resting your knees on the floor, use your feet as the contact point with the ground. Straighten your back so that your feet and your shoulders create a straight, rigid line. Each hand should be on the floor directly under their respective shoulders. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.</span></span></span><br />
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<span style="margin: 0px; padding: 0px;"><span style="margin: 0px; padding: 0px;"><span style="font-size: x-large;">Intermediate Chest Workouts</span></span></span></h3>
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<span style="margin: 0px; padding: 0px;"><span style="margin: 0px; padding: 0px;"><b class="whb" style="margin: 0px; padding: 0px;"><span style="font-size: large;">1. </span><span style="font-size: 14px;">Perform elevated pushups</span></b><span style="font-size: 14px;">. Find a sturdy chair that won't slide across the ground and is able to hold your weight. Place the chair up against the wall for extra stability. Get into a pushup position but place your feet on the chair rather than on the ground. Straighten your back so that your feet and your shoulders create a horizontal line parallel with the floor. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.</span></span></span></div>
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<span style="margin: 0px; padding: 0px;"><span style="margin: 0px; padding: 0px;"><span style="font-size: 14px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggqsCziDM4P7SPplFg9WBz0QPa69jH-EiDoahXFA_zJcYxbYQ7L6e64b6it9LT3r_UOAUIcXnIY2tFE7V4H-OtYsSUTKZrERFolgCYvykpyMyOZ-Lg04j5d_lLpZlSEPHhzTZQTHDepMZm/s1600/550px-Work-out-Chest-Muscles-Without-Weights-Step-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggqsCziDM4P7SPplFg9WBz0QPa69jH-EiDoahXFA_zJcYxbYQ7L6e64b6it9LT3r_UOAUIcXnIY2tFE7V4H-OtYsSUTKZrERFolgCYvykpyMyOZ-Lg04j5d_lLpZlSEPHhzTZQTHDepMZm/s640/550px-Work-out-Chest-Muscles-Without-Weights-Step-3.jpg" width="640" /></a></span></span></span></div>
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<span style="margin: 0px; padding: 0px;"><span style="margin: 0px; padding: 0px;"><b class="whb" style="margin: 0px; padding: 0px;"><span style="font-size: large;">2.</span></b><b class="whb" style="font-size: 14px; margin: 0px; padding: 0px;"> Perform reptile pushups</b><span style="font-size: 14px;">. In a standard pushup position, raise your right knee up until it touches your right elbow. In this position, bend your arms to a 90 degree angle and then straighten them out again. Straighten out your right leg back to normal position. Repeat the same motion with your left leg. By lifting a leg before performing a pushup, you shift more weight onto each arm in each repetition, which helps to build chest muscle quicker. A repetition counts as 2 pushups, 1 on each side.</span></span></span></div>
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<span style="font-size: large;"> 3.</span><span style="font-size: 14px;"> </span><b class="whb" style="font-size: 14px; margin: 0px; padding: 0px;">Perform dips</b><span style="font-size: 14px;">. Find 2 chairs of the same type and make sure that they are extremely stable and sturdy. Position them so they are back-to-back, then separate them until they are shoulder-width apart. Put 1 hand on each chair, hold yourself straight up, then bend your knees so that your feet aren't touching the floor. Lower yourself until your arms are at a 90 degree angle, then raise yourself up until your arms are straight again. This counts as 1 repetition.</span><br />
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Dips are a great way to work out the inner chest muscles, which are often under-exercised with pushups. </div>
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<span style="margin: 0px; padding: 0px;">Advanced Chest Workouts</span></h3>
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<span style="margin: 0px; padding: 0px;"><b class="whb" style="background-color: #f9f7f1; color: #414141; font-family: Arial, Helvetica, sans-serif; margin: 0px; padding: 0px;"><span style="font-size: large;">1.</span><span style="font-size: 14px;"> Perform backpack pushups</span></b><span style="background-color: #f9f7f1;"><span style="color: #414141; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">. When normal pushups and pushup variations begin to grow too easy, your body will stop benefiting from the exercises. You will need to increase the weight and stress of the pushups, and one great way to do that is to wear a backpack. Perform any of the above pushup variations while wearing a backpack. Feel free to change the amount of weight inside the backpack to suit your needs.</span></span></span></div>
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<span style="margin: 0px; padding: 0px;"><span style="background-color: #f9f7f1;"><b class="whb" style="margin: 0px; padding: 0px; text-align: left;"><span style="font-size: large;">1.</span><span style="font-size: 14px;"> Perform backpack dips</span></b><span style="font-size: 14px; text-align: left;">. When normal dips become too easy, they'll stop building chest muscles and start building chest endurance. In order to continue building muscle, you will need to increase the weight and stress of the dips. Wearing a backpack is a simple and easy way to do that, and you'll be able to easily add or subtract weight from inside the backpack to suit your needs.</span></span></span></div>
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<span style="font-size: 14px; text-align: left;"><a href="http://beastgym.blogspot.ro/2013/08/bigger-back-training-routine_13.html" style="background-color: transparent;">http://beastgym.blogspot.ro/2013/08/bigger-back-training-routine_13.html</a></span></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com1tag:blogger.com,1999:blog-1646945994567943546.post-78712791813214039182013-08-14T04:07:00.000-07:002013-09-03T04:48:28.749-07:00Skinny Guys Tips To Gain Muscle<table border="0" cellpadding="0" cellspacing="0" style="font-family: Arial, Verdana, sans-serif;"><tbody>
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<span style="background-color: white; color: #666666;">Are you afraid to challenge yourself and reach toward your ultimate goal - massive muscles? After reading this article, you should be ready to take the first steps in the journey from the skinniest dude in your gym to the biggest!</span></div>
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<strong style="background-color: white; font-family: arial; font-size: x-large;"><span style="color: #444444;">The Steps To Hugeness</span></strong><br />
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<strong style="background-color: white; font-family: arial;"><span style="color: #444444;">Step 1: Overcome The Anxiety Of Being Skinny</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-family: arial; font-size: 13px;">You are afraid to challenge yourself because what is challenging to you may be most guys' starting weight. The old adage is true and applies here. We all have to start somewhere. You need to get over this </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Fear" style="font-family: arial; font-size: 13px; outline: none;">fear</a><span style="font-family: arial; font-size: 13px;"> and just go for it. It can be tough, but the sooner you get over that nervousness, the sooner you will start succeeding.</span></span></span></div>
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<strong style="background-color: white; font-family: arial;"><span style="color: #444444;">Step 2: Challenge Yourself Each Time You Work Out</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;">Although the weights that challenge you may be warming up to others, you have to just go for it each time you train. I know how you feel. When I started, my max on the <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=BenchPress" style="outline: none;">bench press</a> was 95 pounds. Mr. Big was warming up with 135. That was my first <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Motivation" style="outline: none;">motivation</a>.</span></span></div>
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<span style="background-color: white;"><span style="color: #444444;">My first major <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=GoalSetting" style="outline: none;">goal</a> was to get to where I used 135 on the bench. Once I reached that goal, my motivation increased tenfold. Find something like this or anything that motivates you and tell yourself it WILL happen. You will be amazed how you feel and how much progress you make once you hit your first target.</span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">Step 3: Eat Big, But Clean</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;">This is a must, plain and simple. You have to take in lots of food, but that doesn't mean you can eat whatever you want. You don't want to be the biggest and fattest guy.</span></span></div>
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<span style="background-color: white;"><span style="color: #444444;"><a href="http://www.bodybuilding.com/store/ewi/liquidew.html" style="outline: none;">Egg whites</a>, <a href="http://www.bodybuilding.com/store/whey.html" style="outline: none;">whey protein</a>, <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="outline: none; text-decoration: underline;">chicken</a>, <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="outline: none; text-decoration: underline;">tuna</a>, <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=FruitsVegetables" style="outline: none;">veggies</a>, <a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="outline: none; text-decoration: underline;">turkey</a>. I could go on and on, but I think you get the idea. I recommend 1.5 grams of <a href="http://www.bodybuilding.com/store/protein.htm" style="outline: none;">protein</a> per pound of body weight, 2.5 grams of <a href="http://www.bodybuilding.com/store/carbs.htm" style="outline: none;">carbs</a> per pound of body weight, and healthy fats (<a href="http://www.bodybuilding.com/store/fish.html" style="outline: none;">fish oil</a>, <a href="http://www.bodybuilding.com/store/flax.html" style="outline: none;">flax seeds</a>).</span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">Step 4: Water, Water, Water</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-size: 13px;">Learn to love it and drink a lot of it. It makes up as much as 70% of your muscle. Doesn't it make sense that if you want bigger and stronger muscles, you need more </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Water" style="font-size: 13px; outline: none;">water</a><span style="font-size: 13px;">? Drink about a gallon of water a day.</span></span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">Step 5: Stay Focused On The Task At Hand</span></strong></div>
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<span style="background-color: white; font-size: 13px;"><span style="color: #444444;">Don't mistake this for being a jerk and ignoring everyone. If someone says hi, nod or say hi back and get back to work. The big man may look intimidating, but the fact of the matter is he is doing the same thing. That is how he got where he is now and that is how you will get to where he is.</span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">Step 6: Focus On Compound Lifts</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-size: 13px;">They are the most basic lifts, but they are also the most important to the nation of the thin. Do not try to reinvent the wheel. </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=BenchPress" style="font-size: 13px; outline: none;">Bench presses</a><span style="font-size: 13px;">, </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Squats" style="font-size: 13px; outline: none;">squats</a><span style="font-size: 13px;">,</span><a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="font-size: 13px; outline: none; text-decoration: underline;">deadlifts</a><span style="font-size: 13px;">, </span><a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="font-size: 13px; outline: none; text-decoration: underline;">rows</a><span style="font-size: 13px;">, </span><a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="font-size: 13px; outline: none; text-decoration: underline;">pull ups</a><span style="font-size: 13px;">, and </span><a href="http://www.blogger.com/blogger.g?blogID=1646945994567943546" style="font-size: 13px; outline: none; text-decoration: underline;">dips</a><span style="font-size: 13px;"> all better be staples in your routine if you want bigness.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXbRdIKGmqRcIlAJ3zxug1wb_45sPqqG79qXmIbSQd8RwXj3e1hTbvDi48B6lmcW7YvnB2wktWZ8e9pjjyYy_G9f5qiJJwWAd53EawzVCt-R8UTa3Xd_gRcSkG2sbbJF-zEI6wYCKkRWTu/s1600/112_2.jpg" imageanchor="1" style="background-color: white; margin-left: 1em; margin-right: 1em;"><span style="color: #444444;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXbRdIKGmqRcIlAJ3zxug1wb_45sPqqG79qXmIbSQd8RwXj3e1hTbvDi48B6lmcW7YvnB2wktWZ8e9pjjyYy_G9f5qiJJwWAd53EawzVCt-R8UTa3Xd_gRcSkG2sbbJF-zEI6wYCKkRWTu/s1600/112_2.jpg" /></span></a></div>
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<strong style="background-color: white; font-family: arial; text-align: start;"><span style="color: #444444;">Step 7: Get A Bodyspace Account</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-family: arial; font-size: 13px; text-align: start;">It is free, there are plenty of ways to keep track of your workouts and your diet, there are other skinny guys, and there are plenty of the big dudes that are more than willing to help you join the club of the monstrous. </span><a href="http://bodyspace.bodybuilding.com/" style="font-family: arial; font-size: 13px; outline: none; text-align: start;">BodySpace</a><span style="font-family: arial; font-size: 13px; text-align: start;">users will keep you </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Motivation" style="font-family: arial; font-size: 13px; outline: none; text-align: start;">motivated</a><span style="font-family: arial; font-size: 13px; text-align: start;"> every day to reach your </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=GoalSetting" style="font-family: arial; font-size: 13px; outline: none; text-align: start;">goals</a><span style="font-family: arial; font-size: 13px; text-align: start;"> and will be the first to congratulate you on your accomplishments.</span></span></span></div>
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<strong style="background-color: white; font-family: arial; font-size: x-large; text-align: start;"><span style="color: #444444;">What 'Not' To Do</span></strong></div>
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<strong style="background-color: white; font-family: arial; text-align: start;"><span style="color: #444444;">1: Don't Follow A Pro's Routine</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;">You are not a professional bodybuilder. Training for a bodybuilding competition is very taxing on them. It will definitely be overkill for you and you will not benefit from it at all.</span></span></div>
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<span style="background-color: white;"><span style="color: #444444;">Also, common sense should tell you that a bodybuilder doesn't do the same thing every single day. They change up their routines often. There are plenty of training options here on Bodybuilding.com. Programs specific for<a href="http://www.bodybuilding.com/fun/bbinfo.php?page=BeginnerWorkoutPrograms" style="outline: none;">beginners</a>, intermediate, or advanced lifters are all over the site. Find a few that you can do and switch between them every six to eight weeks.</span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">2: Don't Rely On Supplements</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-size: 13px;">hey are great, don't get me wrong, but they are known as </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=SupplementBasics" style="font-size: 13px; outline: none;">supplements</a><span style="font-size: 13px;"> for a reason. If you don't train and eat properly, you are wasting your time and money. Get your training and diet right first, and then choose your supplements wisely. Take a </span><a href="http://www.bodybuilding.com/store/multi.html" style="font-size: 13px; outline: none;">multivitamin</a><span style="font-size: 13px;">, </span><a href="http://www.bodybuilding.com/store/whey.html" style="font-size: 13px; outline: none;">whey protein</a><span style="font-size: 13px;">, </span><a href="http://www.bodybuilding.com/store/creatine.html" style="font-size: 13px; outline: none;">creatine</a><span style="font-size: 13px;">, and</span><a href="http://www.bodybuilding.com/store/glutamine.html" style="font-size: 13px; outline: none;">glutamine</a><span style="font-size: 13px;">. These are staples in a hard gainer's supplement plan.</span></span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">3: Don't Be Rude In The Gym</span></strong></div>
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<span style="background-color: white; font-size: 13px;"><span style="color: #444444;">You don't want to be known in the gym for the wrong reasons. Always be respectful when you are working out. Ask if you think someone else is using something you want, wipe the equipment after you are finished and don't yell with every single rep and bring attention to yourself.</span></span></div>
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<strong style="background-color: white; font-size: medium;"><span style="color: #444444;">4: Don't Get Frustrated Over Failure</span></strong></div>
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<span style="background-color: white;"><span style="color: #444444;"><span style="font-size: 13px;">As a matter of fact, embrace it. Training to failure is beneficial to gaining size and </span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Strength" style="font-size: 13px; outline: none;">strength</a><span style="font-size: 13px;">. If you don't get your target reps, it is OK. You taxed your muscles and that is the goal. Go for the target again next time. Once you hit it, you will know you are making progress.</span></span></span></div>
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<span style="color: #444444;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7J2EpnXBYuZR1D8Bibi4ZFeXi5pTk-w9WvoBCNA_PFVUQzVmHlE-MXnpBsA4zdmAze-gGH6isoRLDSuecd5HCbTX6H2e1Q-iJmj_vPOqvpvNkXPote6zeiiCLWsotR_sy2L33iPgLOte/s1600/12-skinny-guy-tips_bsm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7J2EpnXBYuZR1D8Bibi4ZFeXi5pTk-w9WvoBCNA_PFVUQzVmHlE-MXnpBsA4zdmAze-gGH6isoRLDSuecd5HCbTX6H2e1Q-iJmj_vPOqvpvNkXPote6zeiiCLWsotR_sy2L33iPgLOte/s400/12-skinny-guy-tips_bsm.jpg" width="400" /></a></span></div>
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<span style="color: #444444;"><strong style="font-size: medium; text-align: start;">5: Don't Quit! </strong></span></div>
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<span style="color: #444444;"><span style="text-align: start;">I can't emphasize this one enough. Quitting and starting again later wastes time, energy, and prevents long term progress. It will be a long road, it will be</span><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Stress" style="outline: none; text-align: start;">stressful</a><span style="text-align: start;">, and there may be times you just feel like giving up. DON'T DO IT! The biggest guys in gyms all over the world have one thing in common: they wanted it and were willing to do whatever it took to succeed. They never quit. You can't either.</span></span></div>
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Must see: <a href="http://beastgym.blogspot.ro/2013/08/eat-big-to-get-big.html">http://beastgym.blogspot.ro/2013/08/eat-big-to-get-big.html</a></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-11293040328508266742013-08-14T01:56:00.001-07:002013-08-31T12:29:15.667-07:00The Rock Shares Back Workout<script type="text/javascript"><!--
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Focus!</div>
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Even though <a href="http://www.muscleandfitness.com/training/athletes-and-celebrities/train-rock-dwayne-johnsons-shoulder-routine-wwe" style="color: black; font-weight: bold; text-decoration: none;" target="_blank">The Rock</a> likes to have a laugh, he still gets his work done in the gym. The star, aka Dwayne Johnson, is currently in Budapest shooting <a href="http://www.muscleandfitness.com/news-and-features/athletes-and-celebrities/rock-inspires-hercules-workout-pics" style="color: black; font-weight: bold; text-decoration: none;" target="_blank"><em>Hercules: The Thracian Wars</em></a>. He recently tweeted his <a href="http://www.muscleandfitness.com/news-and-features/athletes-and-celebrities/rock-tweets-hercules-diet-plan-and-workout-pics" style="color: black; font-weight: bold; text-decoration: none;" target="_blank"><em>Hercules</em> diet and workout pics</a>and today took to Instagram to post a quick video of his back workout. Here is how he describes it:</div>
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"Slab training (back). High volume. 4 sets. 15+ reps. Every final set is a 2x drop set. Remember to randomly shout "FOCUS" & scare the sh*t outta people. End workout with a maniac flex & brush that dirt off your shoulders. Have <a href="http://www.muscleandfitness.com/news-and-features/athletes-and-celebrities/rock-shares-back-workout#" id="_GPLITA_0" in_rurl="http://i.tracksrv.com/click?v=Uk86NDA0NzM6MTA5NjpmdW46OThlZjJjMWViNWIyMWJhODhmMGI4ZGZmMWU1NzE3YTg6ei0xNDk5LTMxMDA1Mzp3d3cubXVzY2xlYW5kZml0bmVzcy5jb206NDk5NDY6ODBiNDU0Nzk5M2U5NjUyZjE0YjYyOGUwMWQzZmY2YzU" style="color: black; font-weight: bold;" title="Click to Continue > by saveshare">fun</a>. #SmileIsOptional #Budapest #HERCULES"</div>
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You've got to hand it to the man, he always seems like he is having a blast! Check it out:</div>
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<style>video.instagram, img.instagram {width: 100% !important; height: auto !important;}</style> <video class="instagram" controls="" height="612" poster="http://distilleryimage3.ak.instagram.com/829d146cf9ef11e2b22122000a1fc95b_7.jpg" width="612"><source src="http://distilleryvesper3-15.ak.instagram.com/829d146cf9ef11e2b22122000a1fc95b_101.mp4" type="video/mp4"></source></video><br />
Slab training (back). High volume. 4 sets. 15+ reps. Every final set is a 2x drop set. Remember to randomly shout "FOCUS" & scare the sh*t outta people. End workout with a maniac flex & brush that dirt off your shoulders. Have fun. #SmileIsOptional #Budapest #HERCULES by @<a href="http://instagram.com/therock">therock</a><br />
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Must see: <a href="http://beastgym.blogspot.ro/2013/08/bodybuilding-motivation-no-time-to_26.html">http://beastgym.blogspot.ro/2013/08/bodybuilding-motivation-no-time-to_26.html</a>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com1tag:blogger.com,1999:blog-1646945994567943546.post-50223693410147281942013-08-13T12:04:00.000-07:002013-08-30T06:48:20.679-07:00Eat Big To Get Big<div style="font-family: Arial, Verdana, sans-serif;">
<span style="background-color: white; font-family: arial;"><b><span style="font-size: large;">Calories & Gaining Muscle</span></b><br /><img src="http://www.bodybuilding.com/fun/i2.gif" style="border: 0px;" /></span></div>
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<span style="background-color: white; font-family: arial; font-size: large;">Daily calorie intake is the amount of energy ingested from protein, carbohydrates and fat. The basal metabolic rate (BMR) is the calorie load just to keep our<a href="http://www.bodybuilding.com/fun/metabolism.htm" style="outline: none;">metabolism</a> running. Consuming additional calories are dependent upon whether you are a lumber jack, computer worker or go out clubbing 2-3 nights a week! Stress from divorce, legal hassles, school, finances, family or job further bumps up calorie needs.</span></div>
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<span style="background-color: white; font-family: arial; font-size: large;">A starting point to gain muscle is 20 calories per pound of bodyweight. For example, a 150-pound male would need, 3000-calories a day. To gain muscle weight, eat 6-8 meals each day. You will utilize nutrients better with smaller, more frequent meals.</span></div>
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<span style="background-color: white; font-family: arial; font-size: large;"><a href="http://www.bodybuilding.com/store/kal/ultra.html" style="outline: none;"><img align="right" border="0" src="http://www.bodybuilding.com/store/kal/ultra.jpg" style="border: 0px;" /></a>Typically, <a href="http://www.bodybuilding.com/fun/bbmainnut.htm" style="outline: none;">diets</a> are designed by listing a precise ratio of protein, carbs, fats and serving sizes. Every meal you eat should be rich in protein. For a weight gain diet, I recommend 2-2.5 grams of protein per pound of bodyweight from <a href="http://www.bodybuilding.com/fun/eggs.htm" style="outline: none;">eggs</a>, <a href="http://www.bodybuilding.com/fun/beef.htm" style="outline: none;">beef</a>, chicken, turkey, fish and quality <a href="http://www.bodybuilding.com/store/totalprotein.htm" style="outline: none;">protein powders</a> (a 150-lb. man should take in 300 to 375 grams). Fat intake should be about 20-25% of your calorie intake. Good sources of fat are olive oil, <a href="http://www.bodybuilding.com/store/kal/ultra.html" style="outline: none;">omega 3 supplements</a>, canola oils, nuts, <a href="http://www.bodybuilding.com/store/flax.html" style="outline: none;">flaxseed oil</a> or special blended oils, and peanut butter.</span></div><script type="text/javascript"><!--
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<span style="background-color: white; font-family: arial; font-size: large;">Carbohydrates provide work energy. But, depending on your sensitivity to carbs, too many carbs can lead to fat accumulation. Adjust your carbohydrates for steady gains with acceptable increases in bodyfat. A moderate amount of fiber is essential for muscle weight, optimizing digestion. A serving of oatmeal, green beans or steamed fibrous veggies will help.</span></div>
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<ul style="font-family: Arial, Verdana, sans-serif;"><span style="background-color: white; font-family: arial; font-size: large;"><b>Example:</b> 150 lbs. Need 20 calories per/lb. = 3000 calories. Of that, protein intake is 300 g/day at 2 g/lb. This provides 1200 calories a day from protein (4 calories/g).</span></ul>
<span style="background-color: white;"><span style="font-size: large;">If you eat 8 times a day, you should average 40 grams of protein each meal.</span></span><br />
<b style="background-color: white;"><span style="font-size: large;">For Those Training In The Morning:</span></b><br />
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<ul><span style="background-color: white;"><span style="font-size: large;">7:00 Breakfast/pre-training meal<br />8:00 TRAINING<br />9:30 Post-training shake<br />10:30 Post-post-training meal<br />1:30 Lunch<br />4:00 Mid-day snack<br />7:00 Dinner<br />10:30 Bed snack/shake<br />3:00 Mid-sleep shake, optional. Have this pre-made and if you get up to urinate, hey, eat more protein!</span></span></ul>
<b style="background-color: white;"><span style="font-size: large;">PM Training:</span></b><br />
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<ul><span style="background-color: white;"><span style="font-size: large;">7:00 Breakfast<br />10:30 Mid-morning snack<br />1:00 PM noon lunch<br />4:00 Pre-training meal<br />6:00 TRAINING<br />7:30 Post-training shake<br />8:30 Post-post-training meal<br />10:30 Bed snack/shake<br />3:00 Mid-sleep shake, optional</span></span></ul>
<span style="background-color: white;"><span style="font-size: large;"><img src="http://www.bodybuilding.com/fun/i2.gif" style="border: 0px;" /><br /><b>Your 7-8 Meals</b><br /><img src="http://www.bodybuilding.com/fun/i2.gif" style="border: 0px;" /></span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><b>Breakfast:</b><br />Your body has just been catabolic for 4-9 hours without nutrients (depending on if you get up in the middle of the night). I recommend <a href="http://www.bodybuilding.com/store/bev/ultra.html" style="outline: none;">Ultra Size</a> from <a href="http://www.bodybuilding.com/store/bev/bev.htm" style="outline: none;">Beverly</a> and<a href="http://www.bodybuilding.com/store/dya/dorian.htm" style="outline: none;">Dorian Yates Approved</a> <a href="http://www.bodybuilding.com/store/dya/propeptide.html" style="outline: none;">ProPeptide</a>. [Editor's Note: <a href="http://www.bodybuilding.com/store/opt/pro.html" style="outline: none;">Optimum Pro Complex</a> and<a href="http://www.bodybuilding.com/store/lab/lean.html" style="outline: none;">Labrada Lean Body</a> are also good]. These are mixtures of protein for immediate influx of amino acids and sustained slow protein absorption. Also oatmeal and whole eggs.</span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><b>Mid-Morning:</b><br />A protein snack.</span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><b>Pre-Workout:</b><br />Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!</span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><b>Post-Workout: </b><br />Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (<a href="http://www.bodybuilding.com/store/bev/muscle.html" style="outline: none;">Muscle Provider</a> by Beverly and <a href="http://www.bodybuilding.com/store/bioplex/bio.htm" style="outline: none;">Bioplex</a> are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). <a href="http://www.bodybuilding.com/store/glutamine.html" style="outline: none;">Glutamine</a>, <a href="http://www.bodybuilding.com/store/bcaa.html" style="outline: none;">BCAA</a> and<a href="http://www.bodybuilding.com/store/creatine.html" style="outline: none;">creatine</a> (as are found in <a href="http://www.bodybuilding.com/store/bev/syn.html" style="outline: none;">Beverly Muscle Synergy</a>) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!</span></span><br /><script type="text/javascript"><!--
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<span style="background-color: white;"><span style="font-size: large;"><b>Post-Workout Meal:</b><br />After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.</span></span><br />
<img align="right" border="0" src="http://www.bodybuilding.com/store/bev/egg.jpg" style="border: 0px;" /><span style="background-color: white;"><span style="font-size: large;"><b>Before Bed:</b><br />Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.</span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><b>Middle Of The Night:</b><br />If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.</span></span><br />
<span style="background-color: white;"><span style="font-size: large;">Besides calorie load, to gain maximum lean muscle, use proteins! Additional supplements can be glutamine, creatine, BCAA, omega 3 fats, liver and a <a href="http://www.bodybuilding.com/store/multi.html" style="outline: none;">vitamin-mineral supplement</a>, in this order.</span></span><br />
<span style="background-color: white;"><span style="font-size: large;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-46845018155738597802013-08-13T06:31:00.002-07:002017-11-23T11:16:57.978-08:00Bigger Back Training Routine<h2 style="border: 0px; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 22px; line-height: 26px; margin: 0px 0px 12px; padding: 0px; vertical-align: baseline;">
<span style="background-color: white;"><span style="color: white;">5</span> Keys to Bigger Back Training </span></h2>
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<span style="background-color: white;"><b><span style="font-size: large;"><span style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1) Always use straps.</span> If someone tells you you’ll weaken your grip by using straps, tell him he’s wrong. Flat out. For one, you’re training back, not grip — and that can come on another day. Never sacrifice back size for pride, grip strength or forearms (none of which are negatively affected by the use of straps.) Also, even if your goal rep range for a particular set is 10, research has shown that using straps at that weight allows for 1–2 more reps. More work, more mass.</span></b></span></div>
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<span style="background-color: white;"><b><span style="font-size: large;"><span style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">2) Focus your training on multijoint (compound) moves.</span> You want to attack your back with as much weight as possible, but if you have a choice, you want to do that you’re your muscles are freshest. They’re aren’t a lot of choices for single-joint back moves, but they don’t have much of a place in a mass-building workout anyway.</span></b></span></div>
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<span style="background-color: white;"><b><span style="font-size: large;"><span style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">3) Maintain a strong position.</span> With perhaps one exception (the stiff-legged deadlift) every back exercise calls for a chest up, back arched and butt out form. Putting your body in this position will make you stronger from your first rep to the last. If you collapse your torso, you not only invite injury but your muscles lose their mechanical advantage.</span></b></span></div>
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<span style="background-color: white;"><b><span style="font-size: large;"><span style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">4) There are basically two types of back moves: rows and pull-ups/pulldowns.</span> With rows, no matter the grip, you’re pulling the weight perpendicular into your torso; with pulldowns, you’re pulling from overhead.</span></b></span></div>
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<span style="background-color: white;"><b><span style="font-size: large;"><span style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5) Know your angles.</span> There are lots of rumors out there with regards to back training, but remember this first and foremost: How and where your lats get hit depends on the position of your elbows relative to your torso. Wide-grip rowing moves requires that your elbows stay out wide from your body and therefore hit the upper lats, middle traps and rhomboids (wide-grip pulldowns work only the upper lats); reverse-grip and close-grip exercises in which your elbows are tight to your sides better target the lower lats. Choose your exercises accordingly.</span></b></span></div>
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<span style="background-color: white;"><span style="font-size: large;">Complete Back Workout</span></span></h2>
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<span style="background-color: white;"><b><span style="font-size: large;">Bent-Over Barbell Row 3–4 Sets x 6–8 Reps<br />Close-Grip Seated Row 3 Sets x 8–10 Reps<br />Reverse-Grip Seated Row 3 Sets x 10–12 Reps<br />Pull-Up 3 Sets to failure</span></b></span></div>
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<span style="background-color: white;">Bent-Over Barbell Row</span><div class="separator" style="background-color: white; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNfJgyUNeZ_0bAMFYgKX6gfD8fYGUG8BC9U-hERDcVfecp6vtc3IlFE0YcNVrWQnsNxr2iEo7gtFM5p8SXnLzVLbxw6iEkWYQ3MYHrkt8T7BMM7RusdkM9XhmiRC-6ZdgFvZDuiRh6geux/s1600/Bent-Over-Barbell-Row.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNfJgyUNeZ_0bAMFYgKX6gfD8fYGUG8BC9U-hERDcVfecp6vtc3IlFE0YcNVrWQnsNxr2iEo7gtFM5p8SXnLzVLbxw6iEkWYQ3MYHrkt8T7BMM7RusdkM9XhmiRC-6ZdgFvZDuiRh6geux/s400/Bent-Over-Barbell-Row.jpg" width="266" /></a></div>
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<span style="background-color: white;"><span style="border: 0px; font-family: "georgia" , "century" , "times" , serif; font-size: 15px; font-weight: normal; line-height: 21px; margin: 0px; padding: 0px; text-align: left; vertical-align: baseline;">Target:</span><span style="font-family: "georgia" , "century" , "times" , serif; font-size: 15px; font-weight: normal; line-height: 21px; text-align: left;"> Upper lats, rhomboids, middle traps</span></span></div>
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<span style="background-color: white; font-size: 22px;">Seated Row (Close & Reverse Grip)</span><div class="separator" style="background-color: white; clear: both; font-size: 22px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3iIDGy3JOJk2s2IAnhMQttvtCHh-dlGwfEDoWFGNbesYChjH7-XAdbyYBVWpfFQQaDkaYg7juwVLOwtwAiflC-yz37exIvtw0jYTTJ5WNJVelnzJQhwfCDNR5UTfTAbUYBVJ4Ahy09ZEc/s1600/Reverse-Grip-Seated-Row.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3iIDGy3JOJk2s2IAnhMQttvtCHh-dlGwfEDoWFGNbesYChjH7-XAdbyYBVWpfFQQaDkaYg7juwVLOwtwAiflC-yz37exIvtw0jYTTJ5WNJVelnzJQhwfCDNR5UTfTAbUYBVJ4Ahy09ZEc/s400/Reverse-Grip-Seated-Row.jpg" width="400" /></a></div>
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<span style="background-color: white; font-family: "georgia" , "century" , "times" , serif; font-weight: normal; line-height: 21px; text-align: left;"><span style="font-size: large;">The close-grip seated row done with a neutral grip is excellent at targeting the lower lats. With your hands close together, it automatically pulls your elbows in tight to your body, allowing the lower lats to be highly engaged throughout the range of motion. By moving to an underhand, shoulder-width grip, you further isolate those lower lat fibers as well as bring into play the biceps. For that reason, you’ll be stronger on the reverse-grip version and able to do more reps with the same weight, which is why we’ve listed it after the close-grip version.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj76KaRjobHyEq0UEc-BKdE2dVnZCNva-qKMUwynkx8SXqRGEdI_qiNjBV9pykfJG519GLAa5Qa3H5Wlu6BpzEK-T6pD739Y2pgV-wEKfwLpvuAO-t_dfzQkI2EYT4wnY5Pvk8raCE2gc8L/s1600/Close-Grip-Row.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj76KaRjobHyEq0UEc-BKdE2dVnZCNva-qKMUwynkx8SXqRGEdI_qiNjBV9pykfJG519GLAa5Qa3H5Wlu6BpzEK-T6pD739Y2pgV-wEKfwLpvuAO-t_dfzQkI2EYT4wnY5Pvk8raCE2gc8L/s400/Close-Grip-Row.jpg" width="400" /></a></div>
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<span style="background-color: white;"><span style="border: 0px; font-family: "georgia" , "century" , "times" , serif; font-size: 15px; font-weight: normal; line-height: 21px; margin: 0px; padding: 0px; text-align: left; vertical-align: baseline;">Target:</span><span style="font-family: "georgia" , "century" , "times" , serif; font-size: 15px; font-weight: normal; line-height: 21px; text-align: left;"> Lower lats (biceps secondarily on reverse grip)</span></span></div>
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<span style="background-color: white; font-size: 22px;">Pull-Up</span><div class="separator" style="background-color: white; clear: both; font-size: 22px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRRMdpHPrkr_I-DCt4PP0P2zmaleZ53_2VDWl0woEAiOm5X5-7eWY7VsOJoKjxgk_NwXaNHwSevXzfSHPTI86Al6h0Y6WJ2IzTQBjjOFh36uvCtCrutKAns9_svoSQBpzfJbwOJp33hpE8/s1600/Pullups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRRMdpHPrkr_I-DCt4PP0P2zmaleZ53_2VDWl0woEAiOm5X5-7eWY7VsOJoKjxgk_NwXaNHwSevXzfSHPTI86Al6h0Y6WJ2IzTQBjjOFh36uvCtCrutKAns9_svoSQBpzfJbwOJp33hpE8/s400/Pullups.jpg" width="266" /></a></div>
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<span style="background-color: white; font-family: "georgia" , "century" , "times" , serif; font-weight: normal; line-height: 21px; text-align: left;"><span style="font-size: large;">Probably one of the most difficult and underused moves in the gym, the important goal in the pull-up is to try and bring your chest to the bar. You can try various grips: The wider your grip, the more the focus shifts to your upper lats. If you go narrow or use a reverse grip (sometimes called a chin-up), you’ll shift emphasis to the lower lats and biceps. Since you’re using only your own bodyweight, take each set to failure.</span></span></div>
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Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-84190205438429233412013-08-13T03:47:00.000-07:002017-11-23T11:15:26.652-08:00The Best Protein Foods For Building Muscle<div style="background-color: white; color: #555555; font-family: Oxygen, Arial, Helvetica, sans-serif; font-size: 14px; line-height: 26px; margin-bottom: 18px;">
It is important to have the <span style="font-size: 18px;">best protein</span> diet for building healthy muscles. The amount of protein required daily depends on your calorie intake and your activity level.</div>
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It is advisable to check with your doctor to know exactly how much protein your body needs for maintaining strong and healthy muscles. Here are some protein-rich foods that must be a part of your diet:</div>
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<span style="font-size: 18px;">Eggs</span></div>
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Eggs are a favorite, as they contain 6g of protein per ounce. Most of the protein is in the <span class="IL_AD" id="IL_AD4" style="background-attachment: scroll; background-color: transparent; background-image: none; background-position: 0% 50%; background-repeat: repeat repeat; border-bottom-color: rgb(0 , 153 , 0); border-bottom-style: dotted; border-bottom-width: 1px; color: rgb(0 , 153 , 0); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static;">egg white</span>. While eating eggs on a daily basis, avoid foods that contain saturated fat like red meat, cheese and other such foodstuffs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfWaKGG4KaFIXYtFCfJOk3COaW5cFtImVzctEKgLZ01yBNyZH_9PwRfjEiJ6qXYtomkau-cVsCoXiWJv6rD1KGy2dmEHAYB3DJqDbumC6F0uRWdSsiTQoiokJE8mijQLdqvKiA-eutzoTb/s1600/eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfWaKGG4KaFIXYtFCfJOk3COaW5cFtImVzctEKgLZ01yBNyZH_9PwRfjEiJ6qXYtomkau-cVsCoXiWJv6rD1KGy2dmEHAYB3DJqDbumC6F0uRWdSsiTQoiokJE8mijQLdqvKiA-eutzoTb/s320/eggs.jpg" width="320" /></a></div>
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<span style="font-size: 18px;">Turkey and Chicken</span></div>
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Chicken and turkey both contain a higher amount of protein and less saturated fat than red meat. One ounce of turkey and chicken breast contains 9g of protein. They are a rich source of B vitamins, phosphorus and tryptophan. The high level of proteins makes poultry a better and healthier choice.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdMo0vSQPjW2LgcZq8AJnShNH5aMvC3OI2Nnv-FwNsEv-YCSln3yxuMpOxW161Tox6yjypGdRFnnUQYg616FS2GizLoZsZWBkaBOrTqgEpjMHrzTwvTQevKf70NqJlFgEXHB1XfmeVb8r/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdMo0vSQPjW2LgcZq8AJnShNH5aMvC3OI2Nnv-FwNsEv-YCSln3yxuMpOxW161Tox6yjypGdRFnnUQYg616FS2GizLoZsZWBkaBOrTqgEpjMHrzTwvTQevKf70NqJlFgEXHB1XfmeVb8r/s1600/images.jpg" /></a></div>
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<span style="font-size: 18px;">Fish</span></div>
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Fish is another great source of protein. It has to be a regular part of your diet. It contains no carbohydrates and less saturated fat. Trout sardines and salmon are the top varieties to eat. Fish have 6g protein per ounce and are also high in Omega-3 fatty acids. Fish is easier to digest than beef or pork. The main problem with fish is that it is high in mercury; the American Heart Association has recommended that fish should be eaten only twice, and not more than three to four times, per week.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TMW667NsVoSCsNcV0FNjyEjUPFXrC3fCA2CsFpQvxFnAzoudDEheGi6-jDNZx1gehSxWNd_QSrBSnF8ySuyg_r7zf68xB5MYo4vwnl4w42JhffGQmxxyGvwF-rFYHDMwoY3LzYzUlfp4/s1600/taku-salmon-m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TMW667NsVoSCsNcV0FNjyEjUPFXrC3fCA2CsFpQvxFnAzoudDEheGi6-jDNZx1gehSxWNd_QSrBSnF8ySuyg_r7zf68xB5MYo4vwnl4w42JhffGQmxxyGvwF-rFYHDMwoY3LzYzUlfp4/s1600/taku-salmon-m.jpg" /></a></div>
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<span style="font-size: 18px;">Nuts</span></div>
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Nuts are the best snack as they contain quality protein and good fat. Peanut butter,<span class="IL_AD" id="IL_AD3" style="background-attachment: scroll; background-color: transparent; background-image: none; background-position: 0% 50%; background-repeat: repeat repeat; border-bottom-color: rgb(0 , 153 , 0); border-bottom-style: dotted; border-bottom-width: 1px; color: rgb(0 , 153 , 0); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static;">peanuts</span> and almonds are high in protein. Almonds and peanuts contain 8g and 9g of protein per ¼ cup. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyB-w4R_KG6DdeF-qH5CD8LsfoxqYq_GJvqBYV7APPFlyi9Cj4jTExeNmkUH5Qt9v-dC05pizxgfWtBeHC3w-E-x8QEoXB0eVso4l3RakwhiJjU3LY28r67OHcSTl0KdULbeMrv1geUu8f/s1600/mixed_nuts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyB-w4R_KG6DdeF-qH5CD8LsfoxqYq_GJvqBYV7APPFlyi9Cj4jTExeNmkUH5Qt9v-dC05pizxgfWtBeHC3w-E-x8QEoXB0eVso4l3RakwhiJjU3LY28r67OHcSTl0KdULbeMrv1geUu8f/s320/mixed_nuts.jpg" width="320" /></a></div>
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<span style="font-size: 18px;">Cottage Cheese</span></div>
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The amount of protein in cottage cheese differs depending on the brand. ¼- cup of cottage cheese contains about 7g of protein. Make sure that you check the label before buying cottage cheese. It is wise to purchase cottage cheese made from low-fat or skimmed milk. You can also make cottage cheese at home.</div>
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<span style="font-size: 18px;">Whey Protein</span></div>
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Whey protein is excellent to consume before and after a heavy workout, as the body absorbs it up fast. It is the best source of protein and has the highest biological value. Whey is a rich source of branched chain amino acids (BCAA).</div>
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<span style="font-size: 18px;">Low Fat and Chocolate Milk</span></div>
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Milk is a great combination of whey protein and casein. Consume low fat milk as much as possible. Chocolate milk can be the best after workout beverage, as it contains all the required components needed by your body after a heavy workout. It has a high water content that prevents dehydration.</div>
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Your diet should contain these <span class="IL_AD" id="IL_AD1" style="background-attachment: scroll; background-color: transparent; background-image: none; background-position: 0% 50%; background-repeat: repeat repeat; border-bottom-color: rgb(0 , 153 , 0); border-bottom-style: dotted; border-bottom-width: 1px; color: rgb(0 , 153 , 0); cursor: pointer; display: inline; float: none; padding: 0px 0px 1px; position: static;">high protein foods</span> if you want to develop muscles and build your body.<br />
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Must see: <a href="http://beastgym.blogspot.ro/2013/08/best-pre-workout-foods.html">http://beastgym.blogspot.ro/2013/08/best-pre-workout-foods.html</a></div>
Anonymoushttp://www.blogger.com/profile/09676003189969009521noreply@blogger.com0tag:blogger.com,1999:blog-1646945994567943546.post-50834047161838296252013-08-13T02:58:00.000-07:002017-11-23T11:12:28.164-08:00Dumbbell Exercises for the ChestDumbbell exercises for the chest target the inner, outer, lower and upper pectoral muscles.
Browse through the various dumbbell exercises for the chest (pectoral muscles) below:<br />
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1.<b>Bench Press</b>:
Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.<br />
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2.<b>Bench Press</b> (Neutral Grip):
Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing each other.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.<br />
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3.<b>Incline Bench Press</b>:
Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.<br />
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4.<b>Incline Bench Press (Neutral Grip)</b>:
Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing each other.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.<br />
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5.<b>Decline Bench Press</b>:
Lie down on your back on a decline bench and hold 2 dumbbells at chest level, palms facing forward.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back<br />
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6.<b>Lying Fly</b>:
Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
Try to maintain the same angle in your elbows throughout.<br />
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7.<b>Incline Fly</b>:
Lie down on your back on an incline bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
Try to maintain the same angle in your elbows throughout.<br />
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8.<b>Straight-Arm Pullover</b>:
Lie down on your back on one end of the bench and hold one dumbbell with both hands above your chest area, arms extended.
Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.
Keep your arms extended throughout by keeping still the angle of your elbows.<br />
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9.<b>Bent-Arm Pullover</b>:
Lie down on your back on one end of the bench and hold 2 dumbbells below your head level, elbows at 90 degree angles.
Raise both dumbbells until they are next to your chest while maintaining a 90 degree angles in your elbows and lower them back after a pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.<br />
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Must see: <a href="http://beastgym.blogspot.ro/2013/08/six-pack-abs-home-workout-routine.html">http://beastgym.blogspot.ro/2013/08/six-pack-abs-home-workout-routine.html</a></div>
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