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.

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.

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