The 7 Best Supplements For Faster Muscle Gain !

The 7 Best Supplements For Faster Muscle Gain !

Are you trying to build muscle, but not seeing results? Read on for the top muscle-building supplements for faster gains!

There is no shortage of supplements that claim to boost muscle gains, but truly elite physiques are built by hard training and serious nutrition first and foremost. Supplements are just the icing on the cake.

But when your training and nutrition are locked in, these four science-backed supplements can definitely help you get your new physique a little faster, boost the quality of your workouts, and help you recover. Those three things can definitely help you gain weight—the good kind!

Here’s everything you need to know

WHEY PROTEIN

No supplement says “I’m a lifter” as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.

Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article “The Case for Pre-Workout Protein,” it can be equally effective when taken before training.

BENEFITS OF WHEY PROTEIN SUPPLEMENTATION

  • Fast digesting and more easily absorbed than other protein sources
  • Increased muscle mass, especially when taken post-workout
  • Improved appetite control, and greater feelings of fullness when dieting
  • Contains more leucine than any other protein source

Recommended Dose: 20-30 grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food.

BRANCHED-CHAIN AMINO ACID (BCAA)

Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism.

BENEFITS OF BCAA SUPPLEMENTATION

  • Increased levels of muscle protein synthesis
  • Decreased levels of muscle damage during exercise
  • Decreased muscle soreness from exercise
  • Improved endurance during exercise

Recommended Dose: 3-6 grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Krissy Kendall, PhD, explains in “The Top 7 Supplements to Boost Endurance Performance,” BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders.

BETA-ALANINE

Beta-alanine is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein. The performance-enhancing aspect of beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. Increasing beta-alanine through supplementation may raise carnosine levels by over 60 percent in as quickly as four weeks.

This is significant because during high-intensity exercise, our bodies accumulate a large amount of hydrogen ions, which cause the blood pH to drop. This acidification can cause severe fatigue, decrease muscle performance, and shorten the time to muscular failure. What people chalk up to lactic acid is actually usually happening from hydrogen.

Beta-alanine is thought to “buffer” these ions, delaying the buildup in the blood and allowing you to knock out a few more reps, last longer in your workout, and increase your gains over the long term.

BENEFITS OF BETA-ALANINE SUPPLEMENTATION

  • Delayed fatigue during intense training
  • Increased total training volume
  • Improved power production
  • Increased muscle building
  • Improved endurance during hard training
  • Increases effectiveness of creatine, and vice versa

Recommended Dose: 4-6 grams per day. Beta-alanine has to be taken regularly to be effective, so don’t trust your pre-workout to give you everything you need. Consider taking it in smaller doses throughout the day to reduce the harmless skin-tingling sensation that can accompany higher doses

CREATINE

Creatine is a naturally occurring substance within our muscle cells, and it is one of the primary sources of cellular energy. Whenever you blink your eyes, scratch your elbow, chew your food, or perform most other movements, it’s creatine—or rather, the creatine phosphate energy system—that’s powering you through it.

As a supplement, creatine has been popular since the 1990s, and has been the subject of hundreds of studies since then. It comes in numerous forms, but none have been shown conclusively to be as effective as the cheapest and most popular variety, creatine monohydrate.

BENEFITS OF CREATINE SUPPLEMENTATION

  • Increased lean muscle mass, particularly with strength training
  • Improved muscular strength
  • Decreased muscle soreness and lower levels of exercise-induced inflammation
  • Improved blood flow during training
  • Improved performance during high-intensity training

Many athletes follow a “loading” protocol of around 25 grams a day for five days, but this isn’t essential. But as Ciaran Fairman notes in the article “Do I Need to Load With Creatine,” you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don’t skip it!

Recommended Dose: 5 grams, taken whenever works best for you. If it helps you remember, take half of your daily serving pre-workout, and the second half post-workout.

CAFFEINE

Pre-workout formulas usually include caffeine to help you perform at full throttle. In addition to getting you stoked to work out, caffeine can lower feelings of exertion, fatigue, and even post-workout soreness.

Pre-workout supplements help you train harder, keeping both your mind and body in the game for just a little longer. The caffeine jolt can make the difference between a workout that maintains muscle and one that builds muscle.

BENEFITS OF CAFFEINE SUPPLEMENTATION

  • Improved motivation to work out
  • Decrease in perceived exertion
  • Delayed muscle fatigue
  • Increased endurance

Recommended Dose: In Shannon Clark’s article, “6 Ways To Get More Energized For Your Workouts”, Dr. Chris Lockwood recommends between 1.36 and 2.5 milligrams of caffeine per pound of bodyweight. That would be 200-375 milligrams for a 150-pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you.

GLUTAMINE

L-Glutamine is another great bodybuilding supplement which can help you build muscle mass and recover faster. It is essentially an amino acid which is involved in your immune system’s response, which means it plays a vital role in how fast you can recover between your training sessions. The faster your recovery, the more times you can train, and the more muscle mass you can gain.

If your body’s glutamine reserves are running low, this translates into much slower recovery, which as we already mentioned means less frequent training sessions, and less training opportunities where you can set new personal records and ultimately less progress. This is what makes glutamine such an essential supplement. Even though you may ingest some glutamine from the foods comprising your high-protein diet, the amount you consume is very often not enough to meet the requirements of all the intense training sessions you’re doing. This is why supplementing with glutamine can help you tremendously. To get optimal results, you may start with taking 5 grams immediately after your workout and another 5 before you go to bed.

 TESTOSTERONE BOOSTERS

And last but not least, testosterone boosters. You most definitely have heard or read about these in many popular bodybuilding magazines or on the Internet and each one of them claims to have some unique benefits to offer. This is the product with which you need to be most careful as the majority of them are quite simply garbage and totally useless. The ones that are effective, however, can greatly increase your libido and increase overall testosterone levels.

When it comes to having the ability to actually increase total muscle tissue development, they may have some slight effect if they have some key compounds in them, but beyond that, there’s no guarantee that you’ll see a dramatic effect. The key compounds that we mentioned and that you’ll want to look out for are zinc, magnesium and vitamin B6.

It’s suggested that these three work in synergy to help increase testosterone levels. With that being said, you can just buy a ZMA product with the same three ingredients and see very similar results for just a fraction of the cost. Keep these supplements in mind and if you make wise choices you can buy products that will really help you out, but it is essential that you do some research first. There are simply too many companies out there that want to rob you out of your money and make a quick buck and will use any time of marketing to get you to buy their trash.

Conclusion

So, read every review you can find and always use common sense before you buy. This will help you to avoid the ones that will not deliver and buy the ones that will prove to be the best supplements for rapid muscle growth.

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

In case you want to grow muscle fast, natural testosterone boosters is the vital component. Simply put, testosterone, an essential muscle building hormone, represents a huge role in establishing the amount of muscle increase the body can in fact accomplish.

Listed here is a smaller sample of the many amazing benefits that using natural testosterone boosters will bring:

– A visible rise in power and muscular size.
– Lowered body fat.
– Elevated sexual drive.
– A marked improvement in your moods.

Outlined in this article, you’ll learn 7 ways in which you can naturally boost your testosterone levels, which will help you grow muscle fast and reap every one of its positive advantages. Though these tips won’t supply you with “steroid-like” muscle gains, they can certainly give you the possibility to grow muscle fast.

1) Make compound exercises the basis of your workouts.

Included are the fundamental exercise movements like dead lifts, squats, bench presses, for starters. They’re natural testosterone boosters. Your body will likely be pressured to increase its production of testosterone since these exercise movements will put your muscles under significant stress at the gym.

2) You need to give 100% intensity and effort at the gym.

The only way to notice real muscle gain will be to push yourself to the maximum at the gym. Bear in mind, if you put your self through higher muscular stress at the health club, your whole body will certainly create much more testosterone.

3) Your thighs and legs needs to be pushed as hard.

It’s an undeniable fact that intense leg training exercises is natural testosterone boosters assisting you to grow muscle fast. It is partially due to the testosterone surge that leg training causes.

4) Restrict your soy consumption.

Whenever you eat soy proteins, you are upping your body’s level of estrogen (the female hormone); this has a negative impact on testosterone levels.

5) Moderate your alcohol consumption.

Moderation is paramount when it comes to alcohol consumption as it has a bad impact on testosterone levels, thus keep your “binge drinking” nights to a bare minimum.

6) Bump the stress downward a notch.

Whenever you’re excessively stressed, your body creates cortisol, a highly catabolic hormone that seriously reduces your natural testosterone boosters and your ability to grow muscle fast.

7) Make sure you get enough sleep every single night.

Should you lose out on adequate sleep, the body acts by simply generating more cortisol, that lowers your testosterone levels.

Use these guidelines in a consistent fashion and you should see a significant betterment in your body’s natural testosterone boosters and to grow muscle fast.

The 4 Healthiest, Muscle Building Vegetables You Should Include in Your Diet

The 4 Healthiest, Muscle Building Vegetables You Should Include in Your Diet

If you’re on a quest to build more muscle and if you’re reading this article, chances are you definitely are, then beside the protein which we’re sure you are already consuming in copious amounts, you should also make sure you’re not missing out on the top muscle-building veggies that can help you tremendously in this pursuit. The majority of skinny guys cut out vegetables from their diet almost entirely because of the fact that they’re much lower in calories and when your goal is to consume 4000+ calories a day, you can get an idea of how difficult it is to stuff all that food in.

When you’re filled with food up to your eyeballs, eating a plate full of broccoli is the last thing you want to be doing. However, there are lots of ways to solve this problem. First of all, there’s no need to consume a big amount of these muscle-building vegetables to start noticing results. Provided that you eat at least one cup serving with some of the meals during the day, you’ll be well on your way to meeting your caloric or protein daily requirements.

These vegetables contain lots of the essential nutrients your body needs to optimally build new muscle mass, which means you would be sabotaging your progress in the gym, if you didn’t consume them. If you still have a hard time getting them all in, you could considering mixing them in your favorite sauces, as this will eliminate the hard texture that you experience when eating them raw or whole. Let’s delve into the top 4 muscle-building vegetables:

1. Broccoli

Broccoli almost always takes first place on any list of healthy vegetables and not without a reason. It’s packed with healthy nutrients, such as antioxidants that will help you fight off numerous diseases and it is also an excellent potassium source which will keep the muscle contractions going strong. Another great thing about broccoli is that it can be cooked in numerous ways. You can steam, stir-fry or add it in a salad and eat it raw. Whichever way you choose to prepare, it is a must in your muscle-building plan.

2. Asparagus

The second entry on our list of top muscle-building vegetables is another one that’s extremely easy to cook and can be consumed and mixed in with lots of different meals. Compared to other vegetables it is relatively low in calories, which doesn’t mean you should load up on it too much, because it can fill you up pretty fast. Instead, have 3-4 spears at every meal. This will be the perfect amount to get all the essential nutrients in.

3. Cabbage

Third on the list is cabbage. It’s potent muscle-building vegetable that has also been proven to prevent development of cancerous tissue, something every man and woman should be at least somewhat concerned with. Because of the fact that we’re constantly exposed to lost of toxins in our food and environment, if you aren’t taking some measures to protect yourself, you will inevitably put yourself at risk. You could eat some red cabbage with your stir-fries or mix it with your salad.

4. Mushrooms

And last but not least, mushrooms. They are another excellent muscle building vegetable that is perfect since they are low in calories but at the same time have a high content of protein. Taking into account that consuming enough protein with your daily diet is absolutely essential to building more muscle, this simply cannot be neglected. Mushrooms can be added in almost any meal – stir-fries, added to salads, eaten raw or added in a wrap or some type of pita.

Eat them in whichever way you prefer, just make sure that you do it often. This is why, if you’re planning on getting the most out of your muscle-building diet, you should make sure that you incorporate mushrooms and make them a staple of your diet. It is recommended that you eat them as much as possible and include them in as many meals as possible.

10 Reasons The Gym is Better Than a Girlfriend

10 Reasons The Gym is Better Than a Girlfriend

Ah, the gym, that glorious place where people forge iron physiques and leaves them with great memories of hard work and camaraderie. It’s a place where people go to transform into a stronger, more muscular and overall better version of themselves. Some people are so addicted to training that they often get depressed or anxious if they are somehow unable to go for a week, whether it’s because of injury, or business trip or simply a deload week.

What so many people fail to understand that training is one of the best therapies. It brings you mental focus, keeps your passion and drive filled with fire and teaches you discipline and strong work ethic. People who haven’t spent a single day in the gym and ever gotten the spectacular feeling of power that lifting big weights brings are often puzzled as to why some people do it and wonder how those same people don’t ever get bored of it. Oh, and by the way, in many cases the gym might be even better than any girlfriend, regardless of how “perfect” you consider her to be.

1. The gym will never lie to you

As any guy already knows, women sometimes tend to be compulsive liars. They can lie to your face if they want to get something they want and won’t even feel guilty about it. The gym, on the other hand, will always tell you the truth, it will not lie to you ever. If you’re getting stronger you’ll be able to lift heavier weight and if you’re getting weaker you won’t be able to lift as much. In the gym, you will always get the real deal and you’ll be shown exactly what your situation is.

2. The gym won’t leave you

What you will experience or probably have already experienced at some point in your life is your girlfriend leaving you. No matter how hard it might have seemed to you at the moment it was actually a blessing in disguise. The gym will never do that to you, it will always be there, and the weights will always be ready for action, unlike your girlfriend. Girlfriends are temporary but 200 pounds will always be 200 pounds.

3. The gym will not annoy you

Lots of girls have lots of bad habits and can be extremely annoying. The gym will be a safe haven from this annoyance and will put you in a good mood no matter how bad the workout was. You’ll never get annoyed at the bench press or the squat rack. It is truly a wonderful relationship between the gym and you which if you choose can last a lifetime.

4. The gym will cost you less money and in a way give you more pleasure

You might think that a gym membership is expensive, but you can bet that it will never be more expensive than having a girlfriend. A relationship entails going to dinners, buying gifts, going on expensive trips and all the usual stuff people in relationship regularly do. The pleasure you get from training it the gym is 100 times worth more than the gym membership you’re paying for. The hard work and effort that you put in the gym and the pleasure and satisfaction you’ll get from it will always surpass the pleasure you get from putting all the effort to make the relationship work.

5. Of course, the gym will make you more attractive

Has any of your girlfriends ever made you look better? The answer is straight up: no. The gym can actually transform your physique into that of a Greek god, with ideal proportions, a statue to marvel at. In the majority of cases, girls might actually contribute to you looking less like a man since they’re constantly eating all kinds of junk food and candy and offering you the same garbage.

6. You can always start smashing weights in the gym

The gym will always be there for you to smash some weights and give yourself a nice physical and mental cleansing session. It will always be ready for action, your girlfriend most certainly won’t.

7. It will make you feel a lot better

It’s a well-known scientific fact that training releases “feel-good” chemicals in your body. Everyone leaves the gym energetic and reinvigorated unless of course he/she was already ill and had no place going to the gym. The truth is that no matter what your girlfriend says to you or whatever she does can never produce the feeling that comes from when you have just finished a brutal leg workout.

Regardless of what she does or what kind of gift she gives you it’ll never even get close to the spectacular feeling of pushing your body to its absolute limits. By the way, the gym will never annoy you on how you never listened to her or responded to her needs. Every time you walk into the gym it’ll never have any needs of its own. It will always be there like a God-given gift that will allow you to feel like a man and use it as a tool for both physical and mental improvement. It’ll never disrespect you or be mean to you, the way lots of girlfriends treat their boyfriends.

8. The gym won’t cheat on you, ever

No matter the gym that you walk into, it will never cheat on you. With some girls, you won’t even have to worry about it but there is always the risk that “someone better” than you might come along. Some girls can leave you in an instant if a better looking or richer prospect shows up. The gym will never do this to you.

9. The gym will never flake on you

If you’ve got a date with the weights you can be 100% sure that they will be in the gym waiting for you. They’ll never flake on you, the way the majority of girls in today’s modern society usually do. If you’ve got a workout session planned, you can be pretty sure that no one can stop you from getting there but you.

10. Going to the gym will make you stronger

A girl cannot make you strong, but a gym can. No matter what your girlfriend tries she’ll never be able to match the gym. However, she can make you much weaker by taking up of your valuable time.

Not a single girl can even come close to the gym. You might want to remember that next time a girl breaks up with you. You have the gym, you won’t need the girl, no matter how hard it might feel.

11 Simple Ways To Burn More Calories

11 Simple Ways To Burn More Calories

You might think losing weight is all about hard work at the gym and having a strict eating regimen, but sometimes, even just the smallest amount of effort can deliver major pay-offs. Check out these incredibly simple ways to burn more calories from Sue Heintze.

1. Load up on caffeine
Caffeine can help boost calorie burn for up to three hours. Not into joe? Try tea. .

2. A stability ball is not just for the gym
Using a stability ball can kill 260 more daily cals than parking your butt in a chair.

3. Go on a semi-paleo diet
Cut carbs completely for two days a week. Odds are, you’ll lose more than the full-time Paleo devotees.

4. Chew some gum
Chew gum to curb snacking. More likely than not, you will eat up to 20 percent less. .

5. Turn down the room temperature
The room temperature sweet spot for melting fat: a cool 64 degrees. .

6. Eat South East Asian
Spices in this region’s tasty grubs (Thailand, Vietnam, Malaysia, Singapore) can spike your metabolism by 23 percent. .

7. Train one day less than the usual ‘recommended’ three times a week
Strength training twice a week versus thrice a week can yield the same muscle.

8. Stay Stressed women work off about 104 fewer calories than those who are calm.

9. Say no to alcohol
Knocking back two beers or gin and tonic may slow down fat blasting by 73 percent. .

10. Tell your mother she’s wrong – fidgeting is ok!
Tapping your feet or pacing can burn hundreds more cals than being still. .

11. Sit in a sauna
Just 10 minutes of sauna treatment helps rev metabolism for an hour.

20 Foods That Fight Aging

20 Foods That Fight Aging

1. BLUEBERRIES: this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.

2. Beans
They are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.

3. CRANBERRY JUICE This fruit juice disrupts the formation of plaque and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.

4. BLOOD ORANGES A bit more exotic than a traditional orange, blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.

5. CARROTS This vegetable is an excellent source of vitamin A. The nutrient is essential for a healthy scalp and youthful, SKIN AND HAIR. .

6. BRAZIL NUTS Selenium, a powerful mineral that aids in the production of the antioxidant glutathione, can be found in Brazil nuts. This mineral repairs cell damage and slows down the skin’s aging process. Just two nuts a day will help you stop the aging process in its tracks.

7. Dark ChocolateThis decadent treat will help curb your sweet tooth and is rich in flavonoids.

8. Red Wine: Heart-healthy red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don’t drink alcohol, opt for grape juice.

9. COD Fish can be great for your health, but cod is especially good for its anti-aging properties. It contains selenium, which safeguards your skin from sun damage and cancer.

10. LOW-FAT COTTAGE CHEESE Cheese isn’t always off limits! Low-fat cottage cheese is full of protein, and also promotes hair health (since hair is mostly protein). Just be wary of high sodium levels when incorporating this into your diet.

11. CUCUMBERS This salad favorite is great for skin. Cucumbers have the highest water content of any food, and the silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.

and EGGS, KELP, GUAVA, TOMATOES, LEAN BEEF, MANGOES, OATMEAL, AVOCADOS, OYSTERS, POMEGRANATE.

Lose Your Spare Tire With Just 2 Exercises

Lose Your Spare Tire With Just 2 Exercises

How can you lose fat with just two exercises?

Running is just one exercise, but no one questions that when it comes to burning fat.
Once you understand the philosophy behind this routine, you start to see why it works so well. But first, an explanation of the actual routine itself.
Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.) Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body.
They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).
If you think that sounds too easy or too fast, I suggest you try it. You may find you can’t even finish. But that’s okay—you can just start with a lower number, like 8, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine.

Remember: Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.

What’s more, unlike jogging, these aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for overweight folks. The best part: You can do the routine without even leaving your house, since all you need is a single kettlebell or dumbbell.

5 Ways To Boost Your Metabolism

5 Ways To Boost Your Metabolism

1. Boost Your Metabolism
Boosting your metabolism isn’t as hard as you might think. While all of our bodies are different and metabolize in their own ways, there are a few surefire tricks you can rely on to rev up your inner calorie furnace. From early AM workouts to food choices, you can give your metabolism an extra push without too much effort. Sweet! Here are a few simple ways to get your metabolism pumping in no time:

2. Eat Breakfast!
The worst thing you can do to kick-start your day (and your metabolism) is skip breakfast.

3. Get Moving in the Morning.
My trainer has always pushed me to do my workouts in the morning. But I’ll be honest. There’s no chance I’ll ever be a morning person, no less someone that can hit the gym before noon. That said, for those of you who are early risers, I encourage you to exercise in the morning. An early morning sweat-session will get your metabolism up and running and therefore burning more calories for the rest of the day.

4. Drink Up!
If you’re even just a tad thirsty (or dehydrated) you run the risk of slowing your metabolism. I’ve heard that drinking cold water actually sparks your metabolism because your body has to work harder to heat it up to its natural temperature. If you have the taste for it, drink green tea too. It has a special compound in it that bumps up the metabolic rate as well. (I drink tea almost everyday!) Have Whole Grains, Not Multigrain. Complex carbs and fiber-rich foods help to speed up your metabolism. Whole grains are good, multigrain are not. If anything, just remember that!

5. Eat More, Smaller Meals.
Didn’t think you’d see the phrase “eat more” on this list did you? According to WebMD, if you divide your meals up into smaller portions so you eat more often throughout the day, your metabolism won’t have a chance to take a break. Now this doesn’t mean stuff your face 24/7. Instead, try to eat smaller bites throughout the day instead of three large meals.

GET SIX PACK ABS IN 6 MOVES

GET SIX PACK ABS IN 6 MOVES

The hallmark of fitness is a nice six pack,because it not only represents a certain level of effort in the gym, but also maintaining a relatively low body fat percentage.

For this, both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

THE WORKOUT PROGRAM
Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
Rest: 90-120 seconds

1) THE PIKE
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a “V”.) Reach your hands alongside your legs as high as you can without rounding your back.

Key Point: This one is tough, but focus on contracting the abs to move your body.

2) CABLE SIDE BEND
Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.

Key Point: Granted, obliques aren’t abs, but this movement is an integral part of any ab workout.

3) WEIGHTED CRUNCH
Lie face up with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.

Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needs

4) OVERHEAD CRUNCH
Lie face up with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.

Key Point: Another great way to hit the abs with extra overload. Perform shortly after the Weighted Crunch for a deep burn.

5) BALL PLANKS
Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.

Key Point: This ain’t your grandma’s plank. Your abs and entire midsection will be screaming by the end of this.

6) WINDSHIELD WIPERS
Lie face up and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.

Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.

THE MOST POWERFUL POTION FOR A FLAT STOMACH WITHOUT FAT IN 7 DAYS

THE MOST POWERFUL POTION FOR A FLAT STOMACH WITHOUT FAT IN 7 DAYS

A healthy body and a sculpted figure is every person’s dream come true. However, busy schedules, and lifestyle in general, which leave very little time for regular diet and physical activity, are great impediments to reaching this goal. As a result, fatty layers and long-term obesity become a serious issue over time.

There are many ways people deal with this problem. The more disciplined ones, who are fewer by the way, turn to exercising, while the rest want a quick fix to the problem. If you belong to the second group, we have a completely natural drink for you, which will give you the desired results in only seven days.

The key ingredient which will cleanse your body is the banana. When combined with other ingredients, such as flax or whey, this fruit becomes highly efficient in burning your abdominal fat. The preparation of this banana drink is quite easy and simple.

Ingredients:
-1 banana
-1 orange
-1/2 cup of low-fat yogurt
-1 tablespoon of coconut oil
-a pinch of ginger
-2 tablespoons flax seeds
-2 tablespoons of powdered whey

Preparation:
Mix all these ingredients in a blender until well blended. You can drink it immediately!