MASTER THE ONE-ARM PULL-UP

MASTER THE ONE-ARM PULL-UP

Dominate the gym in three steps, two movements, and with just one arm.

Admit it. When you see a guy banging out a set of one-armed pull-ups at the gym (while you wait your turn to do a few sets of the two-armed variety) you’re impressed. Jealous even. There’s just something about using one arm as a piston to jack your entire body up and down that screams power. And you want to be powerful we all do. But first thing’s first:

“One-armed pull-ups are very tough to do,” says longtime M&F strength expert David Sandler, President and Co-Founder of StrengthPro in Las Vegas. “Especially if done truly with one arm.”
This is because unlike two armed pull-ups, your body is only connected to the bar at one point, so when you’re yanking yourself up, all of the stabilizer muscles in your back and arm have to kick into gear to keep you balanced. Put another way: they’re hard. If they were a ski trail, they’d be a double blackdiamond.With that disclaimer out of the way, Sandler has a three-step program to help you become the one-armed bodybuilding bandit you’ve always wanted to be.

STEP 1: ONE-ARM LAT PULLDOWNS

In order to improve arm strength, you want to start by doing one-armed lat pulldowns (on a machine) to build power. “In general, you want to improve to the point where you can do 2-3 reps with 10-20% more than your body weight,” Sandler says. “So, a 200 pound guy should be able to do 220-240 pounds for a couple of reps.” Since the target is strength training, focus on low reps and the heaviest weight possible for 3-5 sets.

STEP 2: ALTERNATE ARM PULLUPS

Once you can complete the above workout, you’ll want to do some training on an actual chin-up bar. “When you’ve built up some strength from the pulldowns, the next step is to do regular pull-ups,” Sandler says. “But there’s a catch: Lower yourself with one arm, then pull up with two arms, alternating lowering yourself with your left and right arms.” By placing the stress on your individual arms for a portion of the movement, you’ll get an idea of how strong you’re getting. Plus, the negatives-heavy set-up will help you to build plenty of strength for the work ahead. No rigid sets-and-reps scheme for this step—just make sure you can complete a few reps (3-5) with decent form before moving on to the big dog.

STEP 3: THE ONE-ARMED PULLUP

“The first time you try doing a one-armed pull-up, hold the wrist of the lifting arm with your other arm and pull yourself up,” Sandler explains. “Then lower yourself without using your second arm.” As you get stronger, you’ll find that you’re using your support arm less and less. Eventually, you’ll be ready to try a true one-armed pull-up.

Start
Hang on a pull-up bar with one arm at full extension.

Execution
“In the beginning, you might want to swing your off-arm to get some momentum to lift your body for your first rep,” Sandler says. “After that, get your other arm out of the way and do as many as you can. Also, if you want to use a spotter, they can help by giving you a little nudge here and there, so you’ll only get help where you need it and not for the full rep.”

When
One-armed pull-ups should go at the beginning of your back day (after warming up, of course) when you’re fresh because—news flash—it will be the hardest thing you do.

How
As far as sets and reps, Sandler suggests going to failure with each set—even if you can only do one—and taking up to three full minutes between sets.

7 MUSCLE FOODS FOR MEN

7 MUSCLE FOODS FOR MEN

Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting.weights. The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.

Nutrition Game Plan
– Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
– Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D,potassium, and calcium.Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.
– Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle growth.
– Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.
– Eggs “contain all of the essential amino acids,” Rosenbloom says. One a day is fine according to the 2010 Dietary Guidelines, but don’t throw out the yolk. According to Rosenbloom, “Half the protein is in the yolk along with other import nutrients like lutein for eye health.”
– Nuts — unsalted and either raw or roasted — are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.
– Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

Timing Is Everything
Timing is critical in muscle development because you need carbs and protein to perform strength training and protein and carbs for muscle recovery. The best plan is to eat a diet containing both nutrients and small amounts of healthy fats throughout the day.
“Consuming a protein beverage like chocolate milk within an hour after exercise will give muscle the building blocks it needs when it is most receptive for repair” says Rosenbloom.
If you will be eating a meal within 1-2 hours after a strenuous workout, Rosenbloom says you don’t need a snack and can wait for the meal to provide the recovery nutrition.

5 BEST FOODS FOR BUILDING MUSCLE

5 BEST FOODS FOR BUILDING MUSCLE

Make sure these foods make it into your weekly menu if you want to maximize your gains.

There are hundreds of different foods that can help build muscle.But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:
– Protein to help build and repair muscle and other tissues
– Fats to encourage proper hormones and reduce inflammation
– Phytonutrients, vitamins, and minerals to support general health
– Overall nutrient dense calories to provide sufficient energy

1.SALMON
When it comes to a great all-around food to build muscle, the trophy goes to salmon. It is loaded with protein and omega-3 fatty acids, two key nutrients to build and repair muscle tissue, and to keep your hunger in check. You can also cook salmon several different ways. Salmon is also rich in key nutrients, such as selenium, Vitamin D, B12, niacin and vitamin D. The list goes on with all of the health benefits associated with salmon, such as reducing cholesterol and improving memory. If you were not into fish – some people are not – you could go with grass-fed beef.

2.EGGS
A close second to salmon, eggs are loaded with many key muscle-building nutrients. You can cook them in several ways, keeping you form getting bored of them. Eggs also contain about 7-8 grams of protein per egg, not to mention omega-3 fatty acids, vitamins and minerals. Studies also show that those who eat eggs for breakfast are less likely to overeat later in the day.

3.ALMONDS
Of all the nuts in creation, almonds provide the best array of nutrients. This nut is perfect for your muscles. Full of protein and fiber, almonds help you feel full while repairing worn muscles. They also contain tons of healthy fats that satisfy hunger, allay joint pain, boost cognition and provide energy.

4.SWEET POTATOES
Of all the starchy carbohydrates out there, sweet potatoes are the best option. They are easy to make and sweet to eat. Sweet potatoes are complex carbohydrates with vitamin A and vitamin B and they contain fiber and that can help an athlete on a diet feel full and satisfied. They can be utilized pre-workout, post-workout and at any other meal.

5.APPLES
This is a go-to fruit for many reasons. They are a great post-workout food and a fantastic source of carbs, electrolytes and fiber. Their skin contains many phytonutrients that the body needs. Plus, the sweet crunch and low-calorie count make them a great craving killer, which is important for those nights when you are on the prowl for something sweet.

Carbohydrates – Why We Need Them To Build Muscle

Carbohydrates – Why We Need Them To Build Muscle

If you happen to be actively involved in bodybuilding, or even simply involved in working out regularly in order to try and bulk up slightly, you’ll know that building muscle is about far, far more than simply just lifting weights in the gym. In reality, building muscle is very much dependent upon the foods you consume on a daily basis. Even going into further detail, however, not only is it dependent upon what you eat, it’s also dependent upon the times you eat and the frequency of your meals. When we think of foods that help build muscle, we think of protein, and for good reason as protein is indeed essential for muscle growth. Another micronutrient however, which is often overlooked and sometimes gets a pretty unfair negative reputation, is the humble carb, in the form of carbohydrates. When it comes to the consumption of carbohydrates, they can also play a crucial role in the formation of lean muscle mass, for a variety of different reasons. Here are a few benefits of carbohydrates, plus a look at why we need them to build muscle.

Post-workout Insulin Spikes
When we think of carbohydrates, there are actually two different forms: simple carbs, and complex carbs. Simple carbs are considered far unhealthier because they’re molecularly different in structure to complex carbs as they’re found in more sugary foods, which can affect blood sugar levels and insulin secretion. Complex carbohydrates take longer to break down and are found unhealthier sources such as breads, rice, pasta, and potatoes. However, simple carbs when consumed with a post-workout shake are absolutely essential for muscle growth, because they do cause a spike in insulin. After we work out, or muscles are depleted of energy and nutrients, which are essential for growth and repair. We drink post-workout protein shakes to help get nutrients back into the muscles. Insulin, however, acts as a transportation system for these nutrients and basically shuttles more nutrients into the muscles as quickly as possible, when they are most anabolically primed to absorb more of them. Many bodybuilders will add a scoop of dextrose, sugar powder to their protein shakes to assist with absorption, which then leads to that essentialpost-workout insulin spike.

Low Carb Foods and Diets Guide

Carbohydrates can Improve your Mood
If you’ve ever been carb depleted or have followed a low-carb diet, you’ll know immediately just how awful it makes you feel, both physically and mentally. Recent studies, however, have revealed that carbohydrates are able to promote the secretion of serotonin, a hormone which plays a key role in mood. Put simply, the more serotonin we have in our systems, happier, more relaxed, and more focussed we feel as a result.

They Increase Energy Production
One of the main key benefits of carbohydrates, however, is the fact that they play such an essential role in energy production within the body. That is actually the primary purpose of carbohydrates, which is why glucose sugar is the body’s primary energy source. The main thing to remember, however, is that complex carbohydrates, are generally speaking the much better sources, because they’re digested, broken down, and absorbed far slower, so they release a slow and steady release of energy into your body. Simple carbs such as sugar and sugary foods, are absorbed and digested much quicker and so the energy is quickly used up and can result in a “sugar crash” which makes you feel tired and lethargic. From a bodybuilding standpoint, carbohydrates are essential as without them you simply wouldn’t have the energy to power your way through your workouts, and as you know, many bodybuilding/muscle building workout programs are extremely physically taxing so having enough energy to get through them is vital for so many different reasons.

They can help with Weight Control
Carbohydrates are naturally high in calories, because they’re so rich in energy, so obviously if we consume too many we will gain weight. If, however, we track our calories and ensure they fit our daily macros, carbohydrates, well, complex carbohydrates, can help us to not only maintain our weight, but to also lose weight as well. One of the main reasons for this is that pretty much all complex carbohydrate sources, oatmeal for example, are rich in dietary fiber, both soluble and insoluble. The soluble fiber is especially beneficial because once consumed, it breaks down slowly in natural waters within the stomach and forms a thick paste, similar in consistency to wallpaper paste. This paste coats the lining of the stomach and digestive tract and swells slightly, expanding and fooling the stomach into thinking it’s fuller than it is. This means that we feel full for much longer and so our appetites are suppressed and so we consume less calories as a result. Not only that, but we also get less cravings for unhealthy junk foods which not only means we’re less likely to cheat on our diets, but that we also don’t have to put ourselves through hell whilst dieting down, perhaps for a photo shoot or bodybuilding competition.

What To Eat After Training Bodybuilding?

What To Eat After Training Bodybuilding?

We all know that our diet determines much of our results in terms of weight, some say 70% but let us rather based on a 50%.

Know that this is 50% of our results depend on our power will then allow us to createa strategy and nutritionally adapted to maximize our evolution and not make mistakes.

Your diet after your workout is important in achieving your goals. As you exercise your body isunder stress, here’s what happens:

. You tear your muscle fibers by the mechanical action of the weight, your musclesare in shock.
. You live in part of your stock muscle glycogen (sugar stored in your muscle) andblood.
. Your body starts to produce a catabolic hormone (cortisol) that accelerates the degradation of your muscles. It also lowers testosterone levels and limit the burning of fat. This productionpeaked from a training hour.
. Your nervous system is traumatized by exercising, he consumed a large amount ofbloodglycogen.

What to do to properly nourish the muscles during this anabolic window?

At this moment it is very important to give your body the right nutrients to feed your muscles,stop production and cortisol accumulation and initiate protein synthesis(muscle building) and in the hour following your training.

Several options are then available to us: the first is that you use supplements tosupplement your diet and the second is that you do not eat it. In all cases the approach is more or less the same.

You must bring your body in one hour:

A source of carbohydrates glycemic index up to cause a spike in blood sugar and thus facilitate the delivery and absorption of nutrients into your muscles and rechargesome of your stock ofmuscle glycogen.

A second source of carbohydrates, this time at low / medium glycemic index to provide the energy needed for muscle rebuilding and thus the magnification of your muscles.

A complete protein source preferably rapid digestion and assimilation initially to quickly feed your muscles, stopping muscle catabolism and switch on protein synthesis (muscle building)

Let’s go back now in the concrete case, the implementation to maximize your winnings.

I take supplements.

Immediately after the end of your weight training session (5 to 10 minutes) should be taken:

30-40 grams of carbohydrates glycemic fast as maltodextrin, dextrose, Vitargo,

OR

50 grams of rice cake or 40 grams of honey
30 gr fast protein like: Whey Isolate, beef protein …

You can also add this shaker:
5 grams of glutamine: Glutamine is an amino acid that helps to rebuild muscle, fightagainst fatigue and overtraining
5-10 grams of BCAA: They are Anti Catabolic Amino Acids that increase lean body mass and prevent muscle breakdown.
5 grams of Creatine: Creatine is an amino acid that allows among others to improve recoverythrough its support for the supply of nutrients to the muscles. It also allowsin most cases to increase the available energy during exercise.

Of course take this snack does not exempt you from eating properly after your workout. However, you have a little more time to enjoy your meal (1 to 2 hours).

An example of a post-training meal:
150g chicken breast or hake
80g basmati or Thai rice (raw weight)
300 grams of green vegetable (broccoli, green beans …)
1 tablespoon olive oil

2) I‘m not taking any dietary supplement.

It is then important to quickly take a meal to fuel your body, feed your muscles,stopping muscle catabolism and switch protein synthesis.

Your meal will have to be taken soon after the workout trying to not exceed 1 hour after it to make the most of your anabolic window.

An example of a post-training meal:
250g chicken breast or hake
120 grams of white rice, pasta (raw weight)
300 grams of green vegetable (broccoli, green beans …)
50 grams of coral lenses
1 tablespoon olive oil

As you can see throughout this article, nutrition after training is not neglected. This is a momentnot to be missed to evolve further and achieve your goals faster.

Our advice:
Here the examples of snacks, meals are post-training for weight gain, if you arelosing weight /dry, it is then necessary to reduce the amounts of carbohydrates.

It is also important that you build your nutritional program based on yourmetabolism,schedules and thus adapt the examples in this article to meet yourneeds.

The use of dietary supplements is really a plus in your daily life and especially at thistime of day. If you can feel free to consume a minimum of protein powder and aquick carbohydratesource. the other three supplements are also very interesting isup to you.

Insulin And Bodybuilding Guide!

Insulin And Bodybuilding Guide!

Insulin is a common hormone that is discharged from the pancreas because of high sugar levels. Its primary utilization is to consistent sugar levels in the body. The utilization of insulin in working out is a dubious subject as utilizing it is constituted as steroid utilization and it is utilized to improve your bodybuilding workout.

Insulin function in bodybuilding
At the point when glucose levels are high, insulin attempts to expand the capacity of glucose which gives vitality to the body. The profit from insulin use in getting huge is to give more vitality which permits to longer and more exceptional workouts. While it does make for a helpful anabolic environment in the body, it can truly do more harm than good.

Diabetics are not ready to create their own particular insulin which is the reason they should either take engineered insulin or control their insulin generation through eating methodology. In the event that you are not a diabetic, taking insulin when you needn’t bother with it will result in your pancreas to quit creating it regularly. What is the finished aftereffect of that? You will basically turn into a diabetic.

Insulin in bodybuilding diet Program
Unfortunately, in the bodybuilding world, insulin is promptly accessible on the off chance that you simply request it. It is taken as a shot once a day and is frequently used to “bulk up” before bodybuilding competitions by hardcore bodybuilders.

The insulin will “force feed” the muscles with sugar. An increment in sugar will take into account longer workout time before you are depleted, yet it will likewise cause damage to your characteristic insulin delivering capacities.

We don’t in any capacity embrace the utilization of any simulated substances in your bodybuilding program. You ought to strive for a solid body when you begin working out. Bringing substances like insulin into your body in sums that your body can’t take will accomplish more damage than great.

Diabetics And Bodybuilding
For a diabetic, insulin utilization is fundamental. It spares their lives and permits them to carry on with an ordinary way of life with their ailment. At the point when is utilized as a part of weight lifting, genuine inconveniences can emerge that can influence your capacity to try and proceed in this game that you most likely love. You shouldn’t bring chances with your wellbeing – regardless of what your iron pumping objectives are.

Insulin can prompt a few genuine wellbeing issues including unconsciousness, raised pulse, and an increment in your respiratory rate. When you utilize insulin as a bodybuilding supplement, you are genuinely taking a chance with your wellbeing and prosperity.

Supplements Guide to Get Shredded

Supplements Guide to Get Shredded

Choosing the right dietary supplements

Whey Isolate : Some people have an over eating problem. I suggest them to take Whey protein, 1 scoop = 20 g using some almonds will be perfect for you, High protein meal with low fat and carbs as an alternative to your regular meals in order to avoid eating more food that will provide your body more carbs and fats. Or you can add this shake to your daily meals so that you can get high amount of protein. BCAA: This chaine of animo acids can fix your muscles and cause a powerful anabolic response in your workout.that will help to build more muscles, and burn a fat, by working hard, and get shredded! Omega3 or Fish oil : those are the most healthy fats that can help you lose fats and decrease bad cholesterol in your body. it is considered as a natural fat burner. Cafeine: taking caffeine before every workout session means :

– Natural pumped : boost your metabolism.
– Natural fat burner.
– Natural Power source.

CLA : conjugated linoleic acid, they can be found also in dairy products and meat for people who prefer the natural way. You can call it fat fighter because CLA helps you preserve your muscles, and lose fat like all fat burners .

Testosterone boosters : When people hear about testosterone, they directly think about something similar to steroids or anabolic substances, but in reality, it’s a natural product that helps your body to secret more testosterone so you can meet your needs. As we know, more testosterone means more muscles, fat loss, more energy and supercharged libido in order to get shredded.

10 Foods That Make Cellulite Disappear

10 Foods That Make Cellulite Disappear

💜 Sea salt: Swap your refined salt (table salt) for Celtic sea salt or Himalayan crystal salt. They’re less acidic than table salt, less dehydrating, and actually provide beneficial minerals.

💜 Green Tea: It stimulates the release of stored fats in the body. Aim for 3-5 cups per day for a clear path to life sans cellulite

💜 Broccoli: When collagen in your body hardens, it causes cellulite. Broccoli contains alpha lipoic, which prevents this from happening. Eat 3-4 steamed portions per week.

💜Oranges: They improve blood circulation and correct cell imbalances that may lead to cellulite. Asparagus: It’s an anti-inflammatory super food. Celebs swear by it because of its de-bloating powers. It also stimulates blood circulation and flushes toxins. Byeee cellulite.

💜 Cayenne pepper: It improves circulation, increases blood flow, and boosts metabolism. Wasn’t this Beyonce’s idea? Tell ‘em B.

💜Garlic: It’s awesome for general health, terrible for breath, and excellent for reducing cellulite.

💜Watermelon: It’s super hydrating and helps smooth out cellulite by improving blood circulation. Bonus – it’s great for your heart, too!

💜Pink grapefruit: It boosts metabolism and corrects cell imbalances to diminish cellulite. This one’s a winner, for sure.

💜 Tomatoes: The lycopene in tomatoes stimulates circulation, and their vitamin C content keeps skin nice and taut.

💜 do not forget to exercise three days a week for 40-60 minutes

Can Green Tea Melt Belly Fat?

Can Green Tea Melt Belly Fat?

If you’re trying to shed the jiggle around your waistline, green tea may be a smart addition to your diet and exercise program. Although drinking tea won’t make the fat magically melt away, it may help enhance your results. Don’t go overboard, however; we recommend drinking no more than 5 cups of green tea per day to avoid caffeine-related side effects.

Green tea has many compounds, including caffeine and polyphenols that affect the body in a number of ways. These different chemical compounds may be able to boost your metabolism, helping to speed up the rate at which your body burns calories and contributing to weight loss. An article published in “The American Journal.

Green tea may be able to help increase the loss of belly fat, but it will be more effective if you use green tea as part of an overall change in diet and exercise.

Besides being a tasty and healthy calorie-free drink, tea also cranks up your metabolism which aids in promoting a loss of belly fat.* Studies show that drinking at least 3 or 4 cups of tea, especially green tea, per day will help to flatten your tummy and trim your waistline—which is not only great for your figure, but also for your health. Make sure it’s decaffeinated after noon so it doesn’t affect your sleep.

Don’t Expect Miracles
Green tea may aid slightly in fat loss, but it’s just a small tool in your belly-shrinking arsenal. To help ensure results, cut junk food and sweets from your diet, reduce portion sizes and eat mostly natural, unrefined foods. These include fruits, vegetables, whole grains — such as oatmeal and whole-wheat bread — and lean proteins such as beans, tofu and seafood. Also do 30 to 60 minutes of cardiovascular exercise, such as fast walking or jogging, most days of the week and perform muscle-building exercises at least twice weekly. These include weightlifting, yoga and body-weight exercises such as pushups, situps and squats.

10 Worst Foods To Eat Before Bed

10 Worst Foods To Eat Before Bed

🚫 Ice Cream: is loaded with fat, so you’re not going to give your body a chance to burn any of it before bed, and then all of the sugar is going to pump your body full of energy On top of that, the sugar just gets stored and turned to fat

🚫 Celery: Seeing celery on this list might surprise you, but there’s a simple reason for it: celery is a natural diuretic. What that means is it’s going to make you pee a bit more than usual

🚫 Pizza: The layer of tomato sauce has high levels of acidity, which is just another catalyst for acid reflux, but in general, fatty and greasy toppings — especially high-fat meats and cheeses — do a good enough job of their own on stirring up heartburn. That’s not the wakeup call you want at night

🚫 Cereal: Cereals often contain high amounts of refined sugar and are chock-full of carbohydrates. That might set you off on a bit of a spike and crash in your blood sugar levels, which is not the ideal way to put your body at peace before bedtime

🚫 Dark Chocolate: Unfortunately, if you’re aiming for a good night’s sleep, dark chocolate is one of the foods you’d better avoid. It’s a sneaky source of caffeine, which is known to perk you up

🚫 Candy bars: a study has shown that 7 out of 10 people who eat junk foods like candy bars before bed are more likely to be prone to nightmares

🚫 Pasta: Pastas are straight carbohydrates, and if you’re going to bed right after eating, that’s all going to turn into fat. the things added to pasta – oils, cheeses and heavy cream or tomato sauces -will only add to the crowd in your love handles .

🚫 Garlic: It’s known to sometimes have the side effect of upsetting the stomach, so if you have a weak stomach or are vulnerable to acid reflux, the last thing you want to do is light the fire right before you lie down to rest
. 🚫 Alcohol: often paving the way for shallow sleep and several awakenings throughout the night. On top of that, people who regularly use alcohol to fall asleep develop a dependency on it, which creates a frustrating cycle.

🚫 Red meat: Don’t avoid red meats altogether, Just don’t eat it right before bed or your body will be busy breaking it down