Archive | July, 2016

Top 4 Exercises to Lose Belly Fat Fast

What are some of the healthy ways to lose belly fat? Is belly fat reduction through exercises cost effective? If you are one of those who want to get rid of belly fat, there are various ways on how you can achieve a flatter tummy and that can be done weight loss workouts and eating the right food. Nowadays, with the numerous food options, many just consider eating whatever they desire without knowing their provided nutrients or effects to their bodies. That is the reason why many end up gaining more weight. Fortunately, there are now tons of options on how you can drop extra pounds. Some consider supplements. However, not all get their desired results. For this reason, some end up frustrated and depressed especially when trying to lose belly fat fast. There are several exercises to lose belly fat in a quick manner. Some of these are:

1. Cardio Exercises

Cardio exercises enhance increased lung volumes and one of the common cardio exercises that is considered by many dieters is aerobics. With this, fat loss can be achieved in no time while improving your cardiovascular health. If you can’t do aerobics on your own, you can join a particular group of persons who also aim to lose belly fat for you to be motivated and determined.

2. Strength Training

If you like to gain muscles while losing weight, combining your exercises with strength training can be a good idea. In this training, you will be able to form beautiful abs and muscles, which can give you more benefits in the end. Strength training is an important fitness program that reduce body fat, increase lean muscle and burn calories more efficiently. This is because more muscle mass gained enhances the burning of more calories, which then controls weight gain. Common choices of strength training for weight control include push-ups, abdominal crunches, pull ups and leg squats. Others are free weights like barbells and dumbbells.

3. Bicycle Exercise For #Healthy Weight Loss

This is perfect for those who want six pack abs. For you to do this kind of exercise, you must get into the supine position and your hands must be at your head’s back. Then, bring the knees to your chest while you are lifting shoulders off the exercise mat. After that, bring your elbow to your knee when straightening your leg. For best results, you can do one to three sets with twelve to sixteen repetitions.

4. How To Lose Belly Fat Through Exercise Ball Crunch

In this belly fat workout, you will need an exercise ball. Also, when compared to other exercises for losing belly fat, your abdomen will do more exerting. But, your whole body is still needed for stabilizing. For you to do this, prepare the ball and lie on it with lower back that supports your body. Place your hands behind your head. Then, lift your torso off the ball and contract your abs to pull your rib cage’s bottom towards your hip. This exercise is like curl ups. But, the only main difference is that you’re using an exercise ball.

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Lower Back Stretches – 3 Weird But Simple Exercises to Gain Strength and Get Rid of Back Pain

The core muscles of the lower back are critical for getting a flat tummy, six-pack abs and working out your entire body. The lower back stretches are the ideal exercises for getting a strong back and getting rid of back pain for good. Use these simple yet effective exercises to get the best possible results.

1) The Cat Stretch

This is one of the most effective lower back stretches that come directly from the ancient art of yoga. It is quite easy to do.

Get on the floor with our hands and knees being positioned firmly on the ground.

Push your back upwards, as if you are trying to reach the ceiling with it. Arch your back as much as possible, just like a cat does. Remember not to lift your hands and knees from the floor.

Hold the arched position for at 20 seconds. Then relax and get to the initial body position slowly.

2) The Snake-Like Stretch

This is one of the more challenging lower back stretches, so it should be done with extra care. It is essential for you to warm up, before you try this exercise.

Lie on the floor using your forearms for support. Your stomach should be on the floor as well.

Start straightening your elbows. Lift your torso slowly. Extend your back.

Straighten your elbows as much as you can. Your stomach should be completely off the ground.

Hold this position for 15 seconds. Try not to transfer your whole weight to the arms and palms.

Slowly return to the initial position.

3) The Bridge Stretch

This is exercise is challenging, but it is extremely effective. In fact, this one of the lower back stretches exercises not only the lower back muscles, but the abs as well.

Lie down on your back on the floor.

Bend your knees and bring your feet closer to the buttocks. Keep your arms straight next to your body.

Lift your hip up, pointing to the ceiling. Lift them as much as you can.

Draw the chest towards your chin. Do not do the opposite. If you bring the chin to the chest, this can result in a neck discomfort.

Stay in this position for as much as you can.

Finally, bring your back down, starting from the lower back and continuing with the upper back.

These great lower back stretches will give you the great results you expect in no time. Just make sure you do one set of 10 reps, during each of your workouts.

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How to Get Someone Back After a Breakup – Make Your Ex Interested In You Again and Conquer Them!

Getting out of a bad relationship can be heartbreaking, and it can take everything out of you, all of your energy, just to get over it. You are searching for methods on how to get someone back after a breakup, because there is nothing more troubling than a heartbreaking relationship, and men and women can feel a sense of loss that is so powerful that it may cause one to want to die. Don’t go this route. Don’t succumb to the route of defeat so easily. You can regain your ex’s attention and love – follow the steps in this article to get your ex lover back.

The first thing on the way on how to get someone back after a breakup is that you must give up is calling your ex. Don’t let them control your emotions and have them reject you each time you call them. This is setting yourself up for disaster and is not how to win someone back. There is nothing necessary in feeling this sense of loss over and over again, and there is only one thing that can be done about it. You have to overcome it and replace it with an action plan for making your ex interested in you again and getting them back.

The first action you have to take to get someone back after a breakup is to (temporarily) get over your ex, and, in the process, to create a new you. This is best done with the aid of your friends. They can provide a constant source of strength for your emotions and not derail you with any negativity, downtrodden behavior, or lack of good feelings that you might develop on your own without their help. Getting yourself back stronger than you were before can greatly increase your chances of making it big with your ex the next time around. Even if your ex is dating someone else, you can be sure that’s just a rebound relationship and nothing to really worry about. You can be sure your ex will be excited, intrigued, and curious about seeing how you’re doing if you just let off of the communication and appear happy and peaceable without them being in your life. This is the first step on how to get someone back after a breakup and how to make your ex interested in you again. If nothing else, you’ll improve yourself in the process. It’s a win-win situation.

Get out there and take on the world. There is nothing wrong in conquering a breakup with a positive attitude, a good workout routine, and a lot of work invested in yourself. The sky is the limit. Have confidence in yourself and you can see that getting someone back after a breakup is not impossible at all.

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How to Build a Beautiful Body – 3 Exercises You Should Never Do

Okay, so you want to build a beautiful body. No matter how many times I am asked the question “hey, what do you bench?”, my answer is always the same; “I don’t know”. This is because I don’t go to the gym with the intention of finding out how much weight I can bench press.

Bench pressing is the ultimate ego exercise and continues to dominate the egotistical mind as the standard measure of progress. This would be fine if you were a power lifter, but most people who work out regularly at a gym don’t fall into this category. You will find that the most common goal amongst gym rats is to lose body fat, gain lean muscle, and sculpt a beautiful physique. Well guess what? you are therefore a bodybuilder. Get that in your head first. Now you may not desire to have a physique to the same degree as say a professional bodybuilder, or even a natural competitive amateur bodybuilder, but you desire to create a beautiful body by losing body fat and building lean muscle. Yep, you are a bodybuilder. Once you make this mental shift, you will begin to realise that you can achieve your goals much easier because you are clear on what you are.

So back to the “What do you bench question?”. As a bodybuilder you use resistance training to stimulate and tear down muscle. The question of how much weight can you lift becomes irrelevant if you do not satisfy this first rule. Using the right weight with the right technique is paramount to achieving the desired effect. Yes, you can go too heavy as a bodybuilder. What happens in this instance is that other muscle groups compensate to cooperatively lift the weight. This lessens the tension on the primary target muscle group, and as a result, less stress is transferred to that targeted muscle and hence less results ensue. In the case of the bench press for example; using too heavy a weight incorporates more triceps, more rear deltoids, more shoulders, more forearms, even the back comes into play. All of this combined effort alleviates tension from the chest muscle which is where the stress should be focused. In bodybuilding, transferring stress to the right muscle group, while limiting the incorporation of supporting muscle groups, is critical for the overall development of the targeted muscle.

Bodybuilding is about visuality. It is about making your physique appear balanced, and proportioned, and appearing aesthetic from every angle. However it is also about optical illusion. Let me give you some examples.

– A dark tanned person looks more defined than a pale skinned person of the same body fat%.

– A well defined 16″ arm looks bigger than an undefined 18″ arm.

– Well developed calf muscles give more overall balance to the body, than the development of any other body part.

– If you have short hair, as opposed to long hair, your body will look larger.

– A person with overdeveloped biceps appears to lack chest development.

You can see from these examples how much visuality and optical illusion contribute to the overall image of the body. So, taking these things into consideration what are the exercises you should never do, and why not do them? Well the reason is this, they can damage your symmetry. Symmetry is the most critical element of a beautifully developed body.

#1 Do not perform side-bends

No matter how many places I have trained I always see someone incorporating this movement into their routine. The problem with this exercise is that is does not target the obliques. Instead it builds muscle in the area beneath your typical love handles, creating permanent, yes permanent love handles. Even if you were to diet down to single digit body fat% you would still have this muscle mass present making your waist line appear wide, and blocky. I have even seen people do this movement holding heavy dumbbells or a cable. I advise against it. Having a nice V taper from your back and lats, combined with nicely rounded shoulders makes the waistline appear smaller. Doing side bends, or weighted side bends makes the waistline look thicker, and no body wants that.

#2 Don’t train the forearms

If you are trying to look like Popeye go right ahead, but again, building a beautiful body is about symmetry, proportion, and visuality. Here’s the deal. Every movement that requires you to grab hold of something, whether it be pulls up, bench presses, or shoulder raises, to some degree involve the forearms. If you overdevelop this muscle group you will make your biceps look small. Even if you have well developed guns, having overdeveloped forearms will make them appear smaller than they really are. Don’t train them. They get plenty of work doing everything else.

#3 Don’t back squat if you have naturally large glutes

This is the basic squat that requires you to put a barbell across your shoulders and then to perform a regular squat. The problem with this movement is that it engages the gluteus muscles to a large degree, and if you are a person with naturally large glutes you do not want to develop them further. Your butt may be firm and even cut, but in regular clothes you look like you still have some junk in the trunk. Not only that, but from a side view your protruding buttocks make the back look undeveloped, and if you haven’t developed a thick curved back, it will really show up here. Instead, perform front squats, hacks, and walking weighted lunges to develop the quads. These movements place much more stress on the targeted muscle group. The reason why most people don’t do them is because they are so freakin’ difficult. Back squatting is much easier and you can put up a lot more weight. Again feeding the ego and back to the ‘how much weight can you lift’ mentality. When you focus on stimulating and building the muscle through resistance training, the amount of weight you use becomes irrelevant.

This is what it comes down to. People judge you first by what they see. If you are walking along the beach and are heavy and out of shape, people judge you by that. No body cares what you can bench press, even though you might be a power-lifting champion. They are not thinking ‘I wonder how much that guy can bench press’. They don’t care. You are not attractive enough to get a second thought, let alone a second glance.

On the other hand if your body is proportioned, muscular, sculpted and defined, one of the first questions that comes to a persons mind is ‘I wonder how much he benches’. The point is this. It doesn’t matter how much you can bench, it only matters how much you look like you can bench. A body that is well proportioned, muscular, and lean with beautiful symmetry, will always demand respect. No one is going to mess with you because you look like you’re strong. Whether you are or not is irrelevant.

So consider this the next time you train. When you go to the gym, leave your ego at the door. Focus on the finer details of your physique, especially your symmetry. You are there to build a beautiful body, not just to lift weight.

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Growing A Larger Penis With Hand Exercises – 2 Important Tips To Make Exercises Even More Effective

By themselves, natural hand exercises work very well for growing a larger penis consistently, safely, and permanently. However, there are 2 other things you can do (that are natural by the way) to help make these exercises even more effective and pleasurable. If you would take a couple of minutes out of your day and read on, in today’s article I’m going to share with you those 2 things I did in conjunction with doing natural penis exercises that helped me with adding an extra 2 inches to my size in less than 8 weeks.

The Parallels To Body-Exercises – You see, when you are exercising your body to either/or improve your overall health, lose weight, burn fat, and build muscle, diet and exercise alone may not be enough. Sometimes you need to include supplements into your program to help the process of you getting the results you’ve wanted. The same goes for making your penis grow bigger.

There are a few vitamins and minerals that I recommend you get each day to help with increasing blood flow into your penile shaft. With having more blood flowing into your penile shaft, you will only be helping natural hand exercises become even more effective for growing a longer, thicker, and harder penis erection. This is made even more effective given that just doing hand exercises alone will actually increase blood flow, so just imagine what would happen if you included natural vitamins and minerals into the picture…

Now, the best vitamins and minerals that I recommend you include into your supplement stash to help increase blood flow (and actually improve many other areas of your overall health) are:

  • Super B Complex (Also helps with your heart, immune system, and energy levels.)
  • Mens Multi-Vitamins (Opti-Men and Animal Pak are my favorites)
  • l-arginine (This helps speed up blood flow to your genital area by dilating blood vessels, and will also help in developing fuller erections.)
  • Ginseng (Prevents degeneration of your blood system, it can help improve cholesterol levels, increase energy, reduce fatigue, and more.)
  • Ginkgo Biloba (Helps with memory loss, overall brain health, high blood pressure, depression, anxiety, sexual problems, and more.)
  • Zinc (Helps repair and build cells and tissues, improves muscle growth, helps maintain strong healthy bones, helps immune system, it will help with building reproductive cells for normal sexual function, and since zinc is in semen and roughly 15 mg of zinc is lost during ejaculation, it’s important for us men to resupply the body with it.)
  • l-lysine (Also helps with improving healthy skin, ligaments, tendons, and more.)

All of those supplements above are 100% natural, they will help speed up blood flow into your penile shaft, they help with many areas of your overall health, and typically do not cause any side-effects as long as you take the appropriate amount.

Making Exercises Even More Pleasurable – Natural hand exercises no matter what are very easy to do, pain-free, and they don’t cause soreness (as long as you are using lubricants). This is because natural hand exercises are done without any equipment, they are carefully designed by professionals in both the medical and science fields, and the exercises are tailor-made to the anatomy of the penis.

That being said, there are some things that can still end up causing pain and soreness with these exercises. The most common issues are doing routines that are not found in reputable penis exercise guides, doing the routines for long periods of time, doing them too hard, and not using a natural lubricant. But what I wanted to talk to you about today is in regards to what’s surrounding the manhood… and that would be pubic hair. If you want to make these exercises even more enjoyable, then I highly recommend that you cut your pubic hair.

Cutting your pubic hair will decrease discomfort from the constant pulling actions you’ll have to do when doing natural hand exercises. Also, this will provide the additional benefit of making your penis appear bigger as well! To cut your pubic hair, I recommend you start off with small clippers, and then finish with using mild shaving cream and gently shave the remaining hairs.

So, you can certainly grow bigger with natural exercises, but if you include those 2 tips above, you can help the growth process even more, you can make doing these exercises even more pleasurable, and as a bonus, you can improve your overall health as well.

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Best Bodybuilding Supplement – What is GEAR and How Does it Help in Bodybuilding?

GEAR is the name that is used for denoting the most effective bodybuilding supplement to have been formulated for building lean muscle mass at warp speed. Leading bodybuilders from across the globe are always looking for ways and means for increasing their existing muscle size using the best supplements. One of the main reasons why bodybuilding enthusiasts stop gaining muscle mass after a certain stage is because they are unable to feed their muscles with the required nutrients that would enable quick muscle growth. Well, here is why GEAR is ideal for building lean muscle mass at warp speed:

1. You Are Missing Nutrients

In order to build muscles, you need to use a supplement which has the potential to allow the nitrogen to remain within your muscle groups for a longer duration. In order to develop the muscles of a human body, you need to try and take amino acids on a regular basis. You can increase your muscles by using a supplement which has the ability to retain the nitrogen levels in your muscle groups. The proteins which we eat pass through the large intestines and then the small intestines before being absorbed into our blood stream.

2. The Advantage Of Super Plasma Serum

Supplements which contain a high quantity of super plasma serum have a greater chance of helping people develop muscles as this ingredient is already present in the blood plasma of a human body. Hence, supplements such as GEAR, which contain super plasma serum, can help your muscles grow by more than 20%. As this can be disbursed all across the intestinal tract of the human body, the chances of an individual gaining lean muscle mass increases four folds as greater dispersion leads to greater nitrogen retention in the human body. At the same time, super plasma serum contains four times the proteins which are present in eggs, weigh and meat.

3. Hydrolyzed Protein Concentrate

Whenever you are planning to build strong and lean muscles, you need to try and understand that this is only possible if you train your muscles in the most appropriate manner and eat the required diet. Unless and until your protein supplement has adequate amounts of pre digested proteins, you simply cannot increase your existing muscle mass at warp speed. Hence, you need to use only those supplements which have adequate amounts of hydrolyzed protein concentrate as your body does not require digesting the protein by breaking it down into smaller molecules. As far as the taste is concerned, hydrolyzed protein concentrate tastes horrible and hence, it should only be consumed in the form of an edible capsule.

4. The Power Of Branch Amino Acids

While proteins are supposed to be the building blocks for muscles, it is in reality BCAA’s which help your muscles grow at warp speed. Branch chain amino acids have a natural tendency to convert into glutamine, which in turn is the most important muscle building protein in the human body. GEAR does not contain glutamine because in its natural form, glutamine is not utilized by the human body and almost 99% o it is wasted. Hence, glutamine which is formulated after the digestion of branch chain amino acids is supposed to be the most effective forms of building human muscle. In GEAR, you also get an additional dose of L-lucine, which in turn allows muscle growth at warp speed.

5. Weigh Fraction Peptides

Fractioned peptides are also supposed to be the most effective means of building human muscle at warp speed as they contain high concentrations of Lactoferrin and Immunoglobulins. The fractioned form permits the amino acids to slit up before separating within the digestive tract of the human body. Intestines are like a huge sponge which permits the dissolution an distribution of proteins within the human body and hence when an individual takes GEAR, he is able to build greater muscle mass as weigh fraction peptides create nitrogen sub-particles, which in turn are dispersed and then magnified within the intestinal tract of the human body.

6. How Can GEAR Be Used?

This body building supplement is undoubtedly a breakthrough in the scientific development of the human body. The inclusion of Bromalain has also ensured that the proteins are fully absorbed by the human body. At the same time, the inclusion of aminogen makes sure that the free forms of amino acids which are derived from wholesome food are liberated within the digestive tract of the human body. The usage of this supplement is also diverse and it can be used in numerous ways.

Ideally, this bodybuilding supplement can be used in between meals in the form of a meal replacement drink. This ensures that your muscles are provided with the essential nitrogen levels at all times. In order to prevent catabolizm, you can also have it before your workout cession in the form of a pre-workout drink. At the same time, you may also use it post your workout cession to provide the missing energy to your exhausted muscle groups. In fact, these capsules can be had along with any meal in order to ensure that your muscles get the required flow of nitrogen on a regular basis.


The biggest problem which most aspiring bodybuilders face while trying to develop their physique is the inability to build adequate muscle mass. The reason for this is the absence of a suitable protein supplement. Hence, whenever you want to build your muscles without actually bothering to get trapped in the use of steroids, you need to make sure that you use the very best protein supplement available in the online market. GEAR has been used by millions of individuals the world over and it is also considered to be the # 1 food supplement in the world and it is used mainly by individuals who want to build lean muscle mass at warp speed. Just remember that in order to build muscles, you need to fuel your muscles with the required amounts of proteins and hence, you need to choose the most appropriate protein supplement available in the market.

So, if you want to build lean muscle mass at warp speed, simply read through this informative article and achieve your goals with ease!

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A Regular Guy’s Thoughts and Opinions on Tony Horton’s P90X Exercise DVDs

I purchased the P90X DVD’s off of eBay a little more than a month ago. I’d seen the commercials several times and sifted though a load of reviews before I purchased the product. I do own a Bowflex Revolution, which I do like, but I wasn’t quite getting the results that I wanted. The P90X commercials talk about muscle confusion, which ironically does make good sense to me. I was told by a trainer once that, “Everything works, but nothing works for very long.” So buying a workout video(s) that incorporated a lot of different exercises and routines made sense to be – so I bought it.

Over the last month I’ve been “fairly” diligent in going through one of the videos a day. I do enjoy going through them, and I feel good after I get done. Below I’ve listed out what I feel to be the pros and cons of this approach to exercise:


  • I like host/trainer, Tony. He’s a fun, energetic guy. I can see why he’d do well as a trainer. He tries to keep everyone motivated and focused. I’ve heard people say that, “It feels like they are right there in my living room working out with me.” I am not sure I’d go that far, but he does help.
  • I’ve read a number of reviews that point out the music is repetitive and boring. In all honesty, I probably wouldn’t throw this music on my iPod, but it’s not bad. Who the heck is there to listen to the music?!? If you read reviews like this, ignore them. I personally think the music is pretty good.
  • These videos keep you moving, and they go quickly. Tony moves from one exercise to the next in rapid succession, so you don’t have any time to complain your arms are tired or you don’t want to do this. Even though I felt like I was dragging a few times, I kept up with the video. Tony doesn’t give you much time to think, so the videos go quickly.
  • It’s nice to not have to worry about what exercise you need to do next or when to take a water break; all of the videos have done this for you. And for the most part, there is ample time for breaks and getting your exercises done.
  • I hate stretching but the videos always start out with a quick warm up and stretch and finish with a stretch. What I’ve found though is that even though I dislike stretching, I follow the video and end up doing it anyway. Somehow the videos make stretching not so painfully boring to me.
  • The videos use a couple of different camera people for every work so you’re not just looking at a static shot. They cut between shots frequently and have a variety of angles, so you’re not just looking at one view the whole time.
  • Everyone in the videos is working hard and having fun as well, which does help.
  • The videos do follow a strict regiment, but Tony does incorporate some fun into it, so it’s not all work.


  • My right hip was injured playing college soccer, so there are exercises and even entire videos I just can’t do. They really can’t be faulted for this; it would happen with any exercise routine that wasn’t custom fit for me.
  • You have to stay up with the videos (this is both good and bad), this guy moves from one exercise to another quickly, and I’ve found myself scrambling a little to keep up. I like this feature, but others might feel a little overwhelmed trying to keep up with the videos.
  • The people working out along with Tony are his friends or people that have been through his program. Some of them are “TV friendly”, while others appear (at least to me) really arrogant (blonde with pony tail) or scared stiff of the camera.
  • While I like Tony’s personality, I can see why he might get on some people’s nerves. He does talk a lot. I guess this works out since there are other people I the videos that appear to be afraid to talk.
  • You don’t need a lot of equipment to do these workouts; however, you would need a pull up bar or some bands, which might be tricky to use depending on how your place is set up.
  • If workout to these videos on the second floor be careful about ticking off the people below you. There’s a lot of moving around and jumping in some cases. Your spouse or neighbors might not appreciate this.
  • The fitness book that the program comes with looks nice but doesn’t have a lot of value to it. I opened it once and put it on my shelf. The book’s organization was sketchy, I am not sure why they laid it out like they did.
  • The nutrition guide was just about as helpful as the fitness book. This plan I am sure would help me lose weight – but I am not going to follow it. I’m sure I would lose weight if I ate berries and oats for the rest of my life, but it doesn’t mean I want to. Again, the design of the book is nice; I just see a lot of people wanting to follow this plan.
  • Lastly, at the end of some (if not all) of the videos, the parent company likes to slip in advertisements for their back-end nutritional products. Pathetic. Tony’s even a little guilty of going a bit over the line “hawking” these products during the video. I came to work out guys – not to be pitched on something.

Bottom Line:

If you’ve got the space in your home, and you’re looking to incorporate some additional workouts into your routine, I do recommend this program. I enjoy the variety of programs the set contains, and while Tony talks too much but he keeps things fun and motivating. I haven’t lost an incredible amount of weight in the first month, but in all fairness, I am not following the “aggressive” diet they’ve laid out…and I’ve been known to eat pizza once in a while! I have gotten stronger by working out with these videos, and I have lost some weight. Because I am not following the exact plan it will just take me longer to achieve my goals.

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How Do I Get the Upper Chest Line? For Big Defined Pecs

The chest is one of those show muscles that everyone wants to get. The bigger, wider and more defined the chest the better. It is the main front muscle that everyone will see, no matter if you’re wearing a shirt. The upper chest line will even be visible from the top opening of your shirt, revealing a big defined chest below. But how do you go about getting that upper chest line, it is one of the hardest parts to hit on your chest, this article will show you how.

Build the chest as a whole

The reason people get that great looking line that splits between the pectoral muscle is because they have a well-built chest overall. They have built it up in muscle mass so much that they naturally get that line.

This means training your chest with the correct exercises and bulking it up with proper nutrition. Once you have gained significant amounts of muscle mass you will naturally get that upper pec line you are looking for.

Perform exercises that work

There are many exercises for the chest, the bench press being the most common only for the chest, but as a bodybuilding exercise in general. The only problem is that it is not the best exercise for the chest. The bench press actually activated the triceps and front shoulders a lot more, taking away from the stimulation of the chest.

Then there are isolation exercises like dumbbell chest flyes. These are great for directly hitting the chest muscles, but don’t allow for much weight to be used which won’t create a very big anabolic response from your body.

The best exercise for your chest is a hard body weight exercise. The dips are the best exercise for overall chest development and surprisingly will hit the upper middle of your pecs extremely well. The key is to perform them correctly.

Many people perform dips with a way to close grip and close together elbows, this will mainly hit the triceps. To really hit the pecs you must widen the grip to above 30 inches, once you do this you will really feel it in your chest. Then you must make sure your keep your elbows out as far as possible. Lower down and get a good stretch in your chest, then squeeze the pecs together on the way up. This will totally obliterate your chest muscles.

Perform the dips with every chest workout, focus on them only. Aim to increase the reps each week, you may only be able to get 1 more rep each week, as they are a hard exercise. Stay consistent for a few weeks and you will be amazed at the development of that inner pec line.

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Personal Trainer – How to Identify a Fake Personal Trainer

Acquiring fake diploma and degree has become a child’s play in today’s times, and we unwittingly fall prey to unqualified men and women in various professions. Going to the gym with wide-eyes and hopes of soon becoming another Stallone or Schwarzenegger you end up with disappointment when you find that the personal trainer over there is a quack. Identifying the credentials of the professionals is increasingly becoming an ordeal. Yet, it is advisable to dig out the credentials of the person, before hiring him. Failure to do so puts us in a dangerous spot, as we are prone to injuries if workouts are not performed appropriately.

Generally everyone entering a gym has this question in mind. How to identify a genuine trainer and be wary of the fakes on the prowl? Perhaps no single method could help you in your quest to identify the fake trainer. A combination of analysis, observation, questioning and references may serve to identify the authenticity of the personal trainer. We set out to do many things banking on the weight of the references. Likewise getting references from satisfied customers of the trainer would help us in avoiding the embarrassment of ending up with a fake trainer.

Analysis and observation of the situation is the best way to judge the genuineness of the claims made by a personal trainer. We find the quacks occupying the two extreme ends of the behavioral spectrum. They either tend to talk too much or keep highly reticent when spoken to. This is truly a very good lead for you to follow carefully and unravel the mystery of the trainer. Personal trainers with improper certification and training keep quiet or answer repetitively in mono-syllables when confronted with questions about things like improving the abs. They even show signs of irritation when you try to discuss

The other types of quacks are the ones who don’t shy from making tall and false claims. These trainers talk non-stop and show no qualms even when you ask them to deliver you the moon. These trainers overtly fix their eyes on your pockets and try to get you on board instantaneously, when you approach them to improve your physique and health. They promise the moon, without batting an eye-lid. Thus a personal trainer who does not assess the situation on a realistic scale and just says that anything is possible can not but be a fake trainer.

Lastly you could find out the credential of a personal trainer by directly questioning about aspects of personal training to assess his grip of the subject. After browsing valuable information on the facts about building your muscles from the internet, you could put him couple of questions directly to hear his answers. Ask him the possibilities of succeeding in your aspiration of adding 50lbs of muscle by the year end. A fake trainer, who is more concerned in making a quick buck, would always wrongly answer that this dream could be definitely fulfilled. The glib talk of a trainer is a sure sign about his vulnerability on the subject.

Some of you may feel hesitant to confront the personal trainer directly about his knowledge. In such cases, you could take along a friend or relative who is well versed about the facts of strength training and make him discus with the trainer the various aspects of the body building techniques. You need not hesitate in interviewing the trainer about his qualification, experience and achievements to conclude about his genuineness. It is essential to uncover the fake trainers right at the start because you run the risk of being injured badly otherwise, while working under his tutelage.

Posted in Workouts & Routines0 Comments

Power-Building Your Way to a Bigger Bench Press

I often talk about an overlooked way to increase your bench press is just flat out getting stronger all over. Now don’t be confused, you still have to specialize on your bench if that is your weak area and one that you are trying to bring up.

So your probably wondering what do I do? Well although everyone is different levels, I have had luck In using a method the great Johnny Jackson (AKA-Worlds Strongest bodybuilder) has coined, and its called Power building.

Here are the facts-Power lifters compete in the squat, bench press and dead lift.

And they get big and muscular because they’re strong. So to keep it simple, if you start lifting more weight than you usually do… your body must adapt in order to handle that weight.

It does that by growing bigger and stronger.

If you don’t get ANYTHING else at all from this blog post, just remember that… because that alone will give you more results than anything else you do!

Bodybuilders… on the other hand… generally train for muscle growth and for aesthetics or looks. Not all bodybuilders are as strong as they look. Sure, there’s nothing wrong with that.

But if you’re anything like me… you probably want to have strength… as well as the lean, muscular look.

And believe me, you can. Because despite what most people think, strength and size go hand-in-hand!

If you try to get stronger… each and every week… you’re GOING to get bigger. It’s just a fact.

So in short YOU need to start focusing on lifting more weight. I dare you to find a guy who bench presses 400 pounds that doesn’t’t have a powerhouse body to match.

So whats A power building routine look like?

Well it starts out first with your power move in this case we’ll use the Bench press, you will want to work up to a 2-3 rep max and always aim to beat your previous weeks #. Here’s a sample workout if you currently have a 225 max…

Warm Up-95lbs x 5reps

Warm Up-135lbs x5 reps

Warm Up-185 x 5 reps

Work set #1- 205 x 3 reps

Work set #2- 215 x 2 reps

Work set #3- 215 x 2 reps

Work set #4-215 x 2 reps

Then the next week you would aim for either another set of 2, or up the weight 5 lbs and start again on the work sets…

After your initial power movement then the bodybuilding comes into play, pick 3 to 4 exercises and do them for 12-15 reps. Some good choices here would be Pull-ups, bent over rows, facepulls, lat pulldowns, ETC…

Just remember that even though you are doing high reps, that is not an excuse to go light, this is were power building comes into play…high reps, heavy weight=More strength, and bigger muscles.

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