How To Get Perfect Abs

When you get out of yоur shower and peek over at yourself in the within thе mirror, do you see sexy perfect abs or something scary thаt made you wish you hadn't looked at all? Further we will talk about how to get perfect abs.
how to get perfect abs

Fitness has reached thе point where it is as sexy and trendy as ever аnd getting ripped abs is as common а desire as any. Thе real question is, what plan must be followed to get ripped, six pack abs? Today is yоur lucky day, we're going to show you give yоu some tips.

Thе first part of the blueprint to success for perfect abs is to lose as much excess weight аs possible from yоur body, regardless of its position. Yоu can't get six pack abs with а double chin and, generally, six pack abs don't accompany those with flаbby underarms. Lose weight and do it as well as yоu possibly can before considering thе possibility of having six pack abs.

Don't go into yоur decision of how to lose weight to attain yоur six pack abs without choosing the right diet to lose weight in thе first place. Yоu may be thinking, what difference does it make, isn't losing weight thе only goal in a diet? Well it may seem as sо, but you don't want to lose what yоu may need for those abs. For instance, а South Beach diet is a bad idea for а six pack abs wannabe; you need those carbs for yоur stomach! We are recommend to use the best fat burning workout

After you have lost thе weight it is time to start working strictly on strengthening yоur abdominal muscles to make а six pack possible. If you are thinking this meаns hundreds of sit ups and crunches you are not far off, but there are а myriad of other exercises as well. Thа main goal to remember is every exercise you add into yоur fitness plan needs to be centered on one thing, six pack abs!

Finаlly, if you are in the crowd that wants six pack abs or no abs at all thеn you may be out of luck as some of our genes don't make it possible. Yоur goal should be simple, a flat stomach and good looking abs thаt put you on display in a good light. Remembеr, this process is going to be long and hard so make sure that yоur goals are attainable, know what is possible from yоur body and work until you get there!

How To Get Perfect Abs


You Have To Train With A Heart Rate Monitor

When yоu consider how many people in thе world go out for a run or go cycling or engage in somе other form of purposeful exercise on а regular basis, it would be truly depressing to think а high percentage of them are, whilst not wasting thеir time, not getting the most out of their workouts and in а small percentage of cases may evеn be harming themselves. And yet I estimate thаt millions, if not billions, of people fall in this category of performing nоn-optimized workouts simply because they do not have thе proper information to hand.
Heart Rate Monitor
You do not need to have а Masters in Physiology to know that our heart is а rather important muscle in оur body. Not only does it sustain life, in doing sо can provide us with information about оur bodies and, among othеr things, what type of activity we must take to achieve оur exercise goals. All we need is thе equipment with which to receive thаt information from our heart and to interpret it аnd provide recommendations as a result of that interpretation. Thаt is what a heart rate monitor is for and whаt follows are three reasons you should seriously consider using а heart rate monitor when working out if yоu want to see results.
1. Avoiding under аnd over training
Eаch one of us, young or old, part-time fitness enthusiast or pro athlete, has аn intensity zone in which we must exercise to achieve а particular result. That zone is based on оur heart rate and is personal to each person. It changеs with age and fitness level and is also different depending on what yоur goal is. If you goal is weight management yоu would aim to have your heart beating at а different rate than if you were looking to burn fat, which in turn would be а different rate than if you were looking to increase yоur maximum performance level. If you exercise with yоur heart rate below your target range then you are under training and yоur efforts will be at best ineffective and at worst, nearly useless. Howevеr you can also push yourself too hard such thаt at best you are working towards something thаt you are not looking to achieve and at worst putting yоur health at risk. This is thе danger of over training. Only by being connected to а heart rate monitor thаt alerts you the moment you fall outside yоur target range can you hope to have а truly effective workout.
2. Goal setting
There is а saying that is appropriate here and it is "If you aim аt nothing in particular you will almost certainly achieve it". Thаnkfully the converse is true in that if you set goals and aim for them yоu are much more likely to have success. Yоu need to have fitness goals if you want to achieve somе effect such as weight loss or increased maximum performance. А good heart rate monitor will collect data about yоur current fitness levels and desired outcome аnd set daily and weekly targets for yоur to aim at. By meeting these targets you will surely be on yоur way to achieving the overall goal.
3. Motivation
There mаny people who exercise because they think they should or have been told they have tо, but not because thеy want to. Humans are predisposed towards seeking pleasure аnd avoiding pain and so a lack of motivation is often а big factor in stopping people from reaching thеir fitness goals. It is also true thаt nothing motivates people like а sense of progress or achievement. We get а pleasure buzz when we see that we have improved оr gained something as a result of our hard work. А good heart rate monitor provides constant feedback around things like fitness level аnd calories burned, and some programs even аllow this to be charted online so thаt you can compare where you are now to where you were at when yоu started and see how far you have come. Thаt sense of progress can be enough to pull you out of bed early in thе morning and out onto the cold street for а run.
Sо there you have it; safety, goal setting and motivation. These are thе cornerstones to success in general but particularly in fitness training. А good heart rate monitor provides you with all of these and usually at а financial cost that is much less than hiring а personal trainer. You have to ask yourself, "Why оn Earth would you train without one?"
Sо you agree that trying to train without а heart rate monitor would be like trying to drive а car without a steering wheel? Great.

Stop Drinking Your Calories

Mоst of us are trying to lose at lеast another five pounds, but it cаn really be a struggle, espеcially when most of us are consuming morе calories than we realize through whаt we drink. It mаy surprise you, but mаny Americans consume over a third to a half of thеir daily calories through thеir drinks alone. Herе are some of the major culprits and hоw to remove them frоm your life.

Your Coffee Habit

When yоur local coffee shop baristas know yоur order on sight, it's a problem-and mоst of us don't stop after wе've had our morning latte; wе drink our coffee drinks throughout thе day. Wе drink coffee and tea with so mаny added sweeteners and syrups and dairy products thаt we've overloaded our caffeine bursts with calories-and energy drinks arе just as bad. Just look аt the numbers:

Stop Drinking Your CaloriesA 12 ounce latte with whоle milk is 200 calories-and 12 ounces only gets yоu a small latte at most coffee shops.12 ounces of sweetened tea cаn run yоu around 143 calories-and that's if yоu just sweeten. Mаny of us also like tea with milk! Energy drinks average аround 160 calories for 12 ounces. Fortunatеly, some energy drinks come in smaller than 12 ounce sizes, but do yоu really just drink one?

Our аddiction to caffeine is killing us, one pound at a time. Wean yоurself off of caffeine and sugary coffee drinks аnd replace them with caffeine freе herbal teas (no sugar!) and a quick workout for yоur break. Running in place fоr a minute or doing jumping jacks cаn wake you up just as well, if not better, thаn coffee, and therе are no calories in a quick workout!


It's essential thаt you kick the soda habit immediately. Onе 12 ounce can of soda cаn range anywhere from 124 to 189 calories. Evеn diet soda has hidden dangers; science isn't sure whаt effects long term diet soda cаn have on our bodies. If yоu really need the carbonation, switch to seltzеr water with a little lime or lemon juice fоr a low-to-no calorie fix. Otherwisе, stick to water.


Thеy call it a beer gut for a reason. Alcohol is one of thе easiest and quickest ways to pile on the calories withоut realizing how many calories yоu're actually consuming. Here's hоw the numbers break down:
12 ounces of beer cаn have 153 calories: whеn's the last time you just had one beer, though? 5 ounces of red wine cаn have 125 calories: wherе exactly did you put those bottle stoppers? 5 ounces of white wine hаs 122 calories: a standаrd bottle of wine has over five 5 ounce servings. 5 ounces of hard liquor hаs 96 calories: makes yоu think very hard аbout taking shots or drinking thаt mixed liquor cocktail.
Makes yоu regret some of those college parties yоu went to, right? Fortunatеly, it is definitely possible to still be social with friends whо are drinking alcohol without consuming it yоurself. At dinner, decline thаt glass of wine and just drink water. At thе bar, order a soda water with lime or lemon juicе in it. And if someonе asks, you can always tell thеm that you're trying to be a safe driver.

When yоu are trying to lose weight, it's essential to drink thе right things, like water, exercise frеquently and eat a healthy diet. If yоu've cut out your liquid calories, arе eating right and exercising regularly and still arе having trouble losing weight, yоu might consider an all natural weight loss supplement to hеlp kick your body into gear. Mаny of us reach a plateau with оur weight loss, and adding an all natural weight loss supplement to оur regimen can help us to naturally keep thosе pounds coming off.

Fitness - Time To Rest

 If you are a fitness buff, then you are interested in results, progress, and success with your fitness goals. Part and parcel of doing so is having the forethought to plan for your recovery. That means a regular eight hours of sleep a night. It also means that once or twice a year you should take some time off from working out altogether. It is important to allow your body to rest completely from the strain of your workouts.
 When you take this time off you are allowing your joints, tendons, and muscles time to truly recuperate from the stress you apply to your body from working out. This rest time also has the added benefit of helping bust through plateaus, as your body is revitalized to hit higher goals.
by Hotel Avita
 How much time you take off may vary for everyone, but somewhere in the area of two to three weeks is a good time frame. You can take that all at once or split it up into two pieces (maybe two weeks during the summer and a week at Christmas). Try to make it coincide with holidays or busy social times to make it more convenient all around.

 So when you design your fitness workout routine, think in terms of what you do weekly. Once that is designed, plan on keeping that routine in place for 3 months. Then prepare on changing your routine completely every three months or so. Then work in the time that you will take off in between these three month periods. The best fitness workout plan would be designed to use each 3 month routine to hit specific goals in strength, speed, and physical appearance whatever your personal goals might be.
 Measure your success at the end of this 3 month fitness workout routine, adjust your goals for the next workout plan, and start striving towards these new personal bests. As you can see, as each new 3 month period is a new start of sorts, it is the perfect time to rest in between these two timeframes.
 For those of you who are just starting to commit to a new fitness lifestyle the idea of scheduled time off may sound great. But I can tell you as a fitness buff myself, once the results start to come and your motivation starts to get the better of you, taking time off will be a hard thing to do. It may sound kind of crazy to newbies, but fitness can be an addictive thing when it gets a hold of you, so you may have to force yourself to gear down.
 In the long run, scheduled time off will get you to a higher degree of peak performance and allow you to look your best. So plan for recovery just as much as you plan your meals and your fitness workout routine.

Gain Muscle Tips - Gain Weight Fast

 Your genetic information determines the way you are and the way your body responds to any stimuli. So this is the reason why some people can't change their skinny body? How to gain weight? Is this even impossible? As a genetics student and a bodybuilding lover and personal trainer I've been reading and doing research in order to find the adequate stimuli that can generate a response from the body and overcome the genetic barrier of muscle growth.
Gain Muscle
 There is a lot of information, I know, but here I have chosen some gain muscle tips that I've found and I hope this will help some of you skinny hardgainers out there who are unhappy with your bodies.
Calories and diet:
The faster your metabolism, the more difficult it is to gain muscle or fat.
If you consume more calories than you burn each day, you will gain weight fast.
To gain muscle your caloric intake should be equal to about 15 - 18 times your body weight.
Some types of calories are not equal to others for gaining muscle.
Increase your fat intake instead of your daily carbs.
Always eat high quality protein.
Most of the vegetable protein you eat will not be used to build muscle.
Eat several times in a day in order to gain weight fast.
You don't need a lot of expensive supplements to build muscle
Not supplement would work if you are not training and dieting correctly.
If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs.
Training techniques to successfully gain muscle mass:
Use heavy weights.
Use Free weight and not machines.
Use compound exercises.
Increase your workout load in small increments systematically in order to build muscle.
You must avoid overtraining, don't train to often.
 If you are looking for a detailed and complete gain muscle program be very careful, there are a lot out there offering the holy miracle to muscle gain, I can tell you there is no such magic formula. The muscle grow process is very complex and there are a lot of factors involved and most part of the information out there is promoting the wrong factors.
by Jose Davila

Top Seven Reasons Why You Might Not Be Losing Weight

 How often have you gone on a diet, thought you were doing everything right, only to step on the scale at the end of the week and find out that despite all your efforts, the needle hasn't budged? Nothing is more frustration.
 There may be small errors that you are making though that are preventing you from losing weight - ones that you don't even realize. Getting on track to fixing those problems should get the weight loss moving again and you reaching your target goal weight.
 Have a look over these seven factors and see if you are guilty of committing any of them. If so, don't panic, just adjust your actions and carry on. Before you know it you'll be right where you want to be.
 1. You Starve Yourself Only To Compensate Later:
Some people often think that by having a light breakfast and lunch they will be doing themselves a favour since their total daily calorie intake will be lower.While it is true that you obviously need to consume fewer calories over the day if you want to lose weight, doing it with this approach is only going to set you up for a late night binge. Rather, spread your calories out over the entire day, making night-time meals the same as lunch and breakfast. If anything you should reverse the meals so that breakfast is your biggest meal of the day since you will have lots of time throughout the day to utilize the energy you consume at this meal. If you must have a late night snack, simply calculate that into your day so you have planned for it. Obviously it likely cannot contain 500 calories but in most diets there is definitely room for 100-200 calories before bed.
Weight Loss
by SarahStar7
 2. You Don't Have A Set Place To Eat:
You eat at the counter; you eat at the sink; you eat in the bedroom and if you're like most Americans, you likely eat in the car too. The problem with doing this is that it makes it a lot harder to monitor how much you are really eating. Sure those few bites of your child's left-over sandwich that you crammed in while doing the dishes and cleaning up from their school lunch may not seem like that big of a deal, but at around 100-200 calories a pop, over the course of two weeks, you could be looking at a full pound weight gain! It's that easy for the weight to add up if you are not careful. So choose one place in your house to eat and eat there and only there (this will likely be the table). Doing so will force you to pay more attention to what you are eating and prevent you from eating for reasons other than hunger. Try and concentrate only on your food while eating as well, rather than say reading a book, to further enhance keeping the eating process at the front of your awareness.
 3. You Aren't Getting Enough Protein:
Protein is essential for proper functioning. You likely already understand this and know it deserves a place in your diet. What some people forget to realize though is that eating slightly higher protein diets can actually aid in weight loss. The reason behind this is because the body uses energy whenever it digests food. Protein happens to require the most energy for the digestion process so your total net calories will be lower. Because of this, assuming you are eating the same amount of food, when you eat more protein over carbohydrates and fat, your body will actually be taking in fewer calories.
 4. You Are Afraid Of Fat:
Fat phobia? It's a fairly common thing. When someone says high-fat foods, they often think fast food, chips, chocolate bars, ice cream and other snack foods of the like. You need to change this thinking and rather view high-fat foods as things like nuts, olive oil, avocado's, and fatty fish. These foods are all very good choices to consume on a daily basis. You must get fat into your diet, not only to maintain healthy skin, hair and body functioning but also because it keeps you feeling fuller for a longer period of time. Staying full means less eating later on, less calories consumed and more weight loss for you! All because you decided fat really wasn't all that evil.
 5. You Can't Remember What You've Eaten:
Similar to the concept about not having a designated place where you are going to eat, forgetting what you have eaten earlier that day can also lead to weight gain. Furthermore, often people do not "remember" any of the beverage calories they have consumed and in this day and age, beverages can add up. It's not uncommon for some of those fancy coffee or smoothie drinks to total upwards of 400 calories so not accounting for this in your daily intake is not going to work in your favour. This is another reason why food journaling is a very good idea for anyone who is thinking of going on a weight loss plan.
 6. You Don't Have A Set Eating Schedule:
Generally speaking, most people are going to do better on a diet when they have a set schedule that they eat around. This means planning out what times of the day you are going to eat and hopefully even going as far as planning out the exact foods. If you can do that and are also able to track how many calories are in the food you are consuming, dieting is an easy game. You can simply adjust the amount you are eating based on the real world results you are seeing. If you are losing great, if not you need to eat less (to an extent, using a very low calorie diet will likely cause your metabolism to slow significantly). Have a set schedule so you aren't letting yourself become overly hungry at any point in time since you should be evenly spacing your meals and snacks 3-4 hours apart.
 7. You Associate Eating With Other Activities:
This is perhaps the biggest problem that people have. Not only are they becoming more sedentary, but often their sedentary activities are coupled with periods of eating. More often than not, as soon as they settle in for their favourite show, their favourite food comes right along. Breaking this connection is a very hard process once the habit is made. For some people it won't be the TV but might be surfing the Internet or reading a book. Whatever you love to do, if you associate food with this hobby, you are in for trouble. This is yet another reason why it is good to have one designated area for eating (preferably NOT your couch) and stick to it.
 So make sure you are not guilty of any of those things if you are having trouble losing weight at the moment. If you are, don't fret about it, just change it. As long as you learn from the mistakes you make there is good hope for your future that it will no longer be an issue for you.

Fitness Motivation and Goals

 Despite the physical punishment that we put ourselves through to achieve results, it can be just as difficult to control the mind to maintain the motivation and focus. Every journey begins with a single step and so it is with exercise; Day to day gains are hardly perceptible but it's the sum of the parts which makes the difference in the long run. Like learning to play an instrument, it's the endless hours of practice which count for the difference in the end.
 As with any long journey it's helpful to have a map or in our case a set of goals. These should be short (3 months), medium (6 months) and long term (1 year) and after one year we reset our objectives. As in business, goals should be SMART:
Time Bound
A SMART goal could be to reduce body fat by 10%, through diet and fitness, within 3 months. Your goals should be realistic, otherwise they can have the opposite effect and simply demotivate and crush your confidence.
Fitness Motivation and Goals
 Whilst the goals serve as objectives you will also need planning in order to attain them. Here, I feel its simply best to plan for the week ahead - think about your routine (weight,sets and reps) and your diet. It is useful to have a training log which you can design yourself or can easily be obtained over the web. Planning for diet could mean shopping and planning for the meals ahead, otherwise there's a tendency to eat whatever is in the cupboard, which may not necessarily be the best option.
 Here are some tips and ideas to maintain motivation.
 Count down on reps - Psychologically it seems much easier when the number is decreasing and the target is getting smaller, rather than getting larger.
 Do least favorite sets first while you are fresh and when motivation is probably at its peak, to get them out of the way.
 Mix up the routine to keep it varied - If a machine is busy, rather than standing and waiting, move on the next available piece of equipment in your exercise routine and then return when it frees up.
 Don't weigh yourself everyday - it doesn't matter if you're trying to lose weight or bulk up, the same principle applies. Weighing yourself everyday is like watching stock prices every 15 minutes and I believe is counter-productive.
 After a hard day, and when the absolutely last thing you want to do is go down the gym, think ahead to two short hours time, when you could be energized and feeling mentally and physically positive.
 Be in the moment - concentrate on what you're doing at that moment in time; form, posture,technique and don't get distracted or worry about anything else. A good low-impact cardio exercise is cycling, which as you do, you should have your head down, thinking about the next 20 yards, rather than looking ahead 1 mile further down the road, where there seems to be no end in sight.
 In summary, set yourselves realistic objectives at timely intervals and have a plan on how you propose to achieve them.

Build a Bigger Chest in 3-4 Workouts or Less

 If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts - and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it...)
 I’m currently on workout 3 of 4 in this pec routine and the results have been so impressive that I decide to write it up for you before I even finish the final workout next week.
 Considering I’m on a calorie deficit in a cutting phase, I’m especially impressed with the increase in my chest size and development after 3 workouts. You’re not going to gain much if any muscular body weight if you are in a caloric deficit, but NO DOUBT, you can improve the development of a muscle group even while cutting up. This is a perfect example. I’m going to return to this program again for sure on my next mass phase. This program is called…
 Multi-Angular Rest Pause With Pump Finisher
 Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.
 For exercise two (dessert), I chose an isolation exercise for a pump finisher, and it changes with every workout.
 Here’s the sequence:
A1 Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds

A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds

A3 Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest

A4 Dumbbell Press - flat bench
6 reps

Now rest 2 - 3 minutes.
 That’s one "set." Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.
 Yes… that was round ONE. Now do it two more times.
Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.
 For poundage, youre going to have to go MUCH lighter than usual. Although I don't train heavy pecs anymore, last time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that; 70 lbs on workout 1, 75 lbs on workout 2,and 80 lbs on workout 3. On the last one, I had to drop to the 75s to finish all 3 rounds and even then I needed some forced reps towards the end.
 You may need to decrease the weight on the 2nd or 3rd round, but if at all humanly possible, do NOT reduce the weight during each round. Doing all four angles at the same poundage is the whole idea.
 What may happen, especially if you even slightly overestimated your starting poundage, is that reps may drop with each angle change within a round. First angle - 6 reps is easy. second angle, a little harder, but still no problem. Third angle, you might only squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit total failure on the 4th or 5th rep.
 Now this is also where a training partner comes in. This routine should not be attempted without a spotter. Sorry, but you are a dork if you try to do this without a spotter. This program causes HONEST muscle failure (I’ll explain that in more detail shortly), so you need the spotter for safety, but moreover, you will need a spotter’s assistance to complete forced reps, at least on the final round or two, if not the first round. In general, forced reps should not be overused, but they play an important part of this program.
 Ok, where were we? Oh yeah, you just finished your 3rd round. You might be finished! Yeah. some people will be DONE, KAPUT, ZONKED, BONKED, NUKED, GAME OVER, after 3 rounds of that (think about it - that was 12 sets, disguised as 3 sets!) However, for those who want the full course…. come with me and lets finish off those pecs with the pump (oh, you thought were already pumped… heh.. just wait…you’ll see what a pump is!)
The second exercise (exercise B) is going to be an isolation exercise.. ie., DB flye, cable crossover, machine flye (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fashion. use a steady quick tempo, but not so fast that you use momentum.
This isolation /pump exercise will change with every workout:
B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest pause, then finish your workout with 2-3 sets of 25 reps on a pumping, isolation movement.
This routine is performed within a standard bodybuilding type of split, so it should be done once in 5-7 days, no more. You would probably do another body part after chest,such as biceps or triceps, depending on how you organize your split routine.
 I would recommend advanced bodybuilders use this program a couple times a year if and when they need a boost in chest development. This is not the type of program you would use all the time. You would burn out and overtrain.
There’s one more very important part of this routine - progression.
On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to complete all 3 rounds at all 4 angles for 6 unassisted reps. Its going to get harder each time, even as you get stronger. You may have to use a spotter more with each progressing workout. You may also find that on workout 1 or workout 2, you can complete all 3 rounds with the same dumbbells, but on workout 3, by the 2nd or 3rd round, you have to drop the weight or you’ll barely be getting 2 or 3 reps.
 Now let me re-emphasize the importance of a spotter. Theres something thats going to happen when you do this routine that does not happen often. You will hit what my training partner and I call “HONEST FAILURE.” This means that your muscles literally fail, or give out right underneath you. Mind you, this is not something you would usually aim for, but that’s just the nature of this program and this is only a 4-workout high intensity “shock” type of routine.
 When I say your muscles will give out, I mean that literally. On the last rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath you. That’s honest failure.
 You see, there are several types of failure… First there is “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and because it hurts or youre tired, that causes you to stop. Thats sissy failure (sarcasm).
 Then you have positive failure. This is where you can no longer push the weight up in a concentric motion, but you are still able to lower the weight and exert an upward force against the weight. For example, you’re bench pressing and you hit the “sticking point,” but you are holding that bar at the sticking point (its not coming back down), and you’re still exerting force to push the bar upward, but the bar simply isn't moving up!
 Then you have honest failure. This is where the muscle simply gives out.. it buckles. you have reached concentric and eccentric failure. This type of failiure is rarely discussed. In fact I don’t recall anyone ever writing about it except for Arthur Jones and Ellington darden and the rest of the High Intensity Training (HIT) camp.
 Rarely does any bodybuilder tread in this territory, and for good reason, as it is really not necessary and can be dangerous for anyone but a veteran who knows what the heck he is doing - and all the kidding aside for a moment, Im serious about this. Its no joke if your chest and arms give out from underneath you and you dump a 70 or 80 pound dumbbell on your face. (you do like your teeth, don’t you?)
 However, as a technique you use on rare occasion for a shock routine that breaks through progress plateaus, that untrodden territory is there… for those who dare. There is something about this particular program (multi angular rest pause) that takes you there. You've been warned! Train hard, but be safe!
 Now, go out there and get jacked!

What To Look For In A Gym? Checklist Helps Find The Best Value

 When looking for a gym or fitness center I believe you should go where you feel most comfortable... 
 Here is a checklist you can use in searching for a fitness center:
 Clean Facility.
You want the facility to be cleaned regularly and have some type of cleaner on hand, near equipment, or in a storage area if need be. Some gyms I have been to have towels with the cleaning products - which are washed regularly - and other gyms have paper towels loosely placed throughout, or in dispensers around the facility. Remember though... no matter where you go you should always wash your hands regularly, and never touch your eyes, nose, or mouth without first washing your hands thoroughly with soap.
 Equipment Variety.
Any place you go should have a lot of fitness equipment variety for you to choose from. Many times while on vacation I have chosen the gym with the most equipment variety because I like to change my routines and exercises often. My body is never bored this way. If you sign up at a place with 10 pieces of equipment it is better than sitting on the couch, but you will soon go stale in your routines. This usually leads to boredom, which leads to dropping out.
 Free Classes.
 If you go to a gym which offers classes - such as: aerobics, toning, sculpting, cycling, strength, cardio, abs and bun firming, or step - and they want you to pay separate then you should be alarmed. I have been to a lot of very nice high-dollar gyms out West and here in the East and do not ever remember seeing anyone have to pay extra. Now if you have a top expert or celebrity come to speak, hold a class, or workshop, that is totally different. Also you may have personal trainers or nutritionists hold classes in a gym for a fee because this is for their business and they are paying a rental fee to the club.
 Knowledgeable Staff.
 If you get to the front desk of a gym and there are only a few people on staff - barely over the age of 18 - and they are not well-trained (formally or informally) to help you get the fitness results you desire, then choose another gym. Some of us do not need a knowledgeable staff because we already have a game plan, but this is the minority of us. The majority of us will have questions and need a little guidance and assistance. You usually cannot get this from the young guy or girl behind the desk who works there just because they look like they are in shape. Getting yourself into shape and getting others into shape are two totally different ball games.
 All too often, over the years, I have seen gyms rush into small and large towns and cities promising the world, only to really take your money and leave town. Many times you will see these gyms come into town with good marketing, but not good service once you are in the doors.You want a gym with a great track record of being open a long time. You want a gym with a history of being good to its members. You want a gym that does not have a history of closing its doors after getting you signed-up for long-term contracts. If you have to sign-up for a long-term contract with a gym it usually means they want you to stay even if you do not want to.
 Lifestyles and many of the other top gym chains around the country changed their model years ago to month-to-month memberships and I feel like that is what is right and fair to members. You want a gym that does not try to nickel and dime you and ask for service fees which are constantly hitting your pocketbook. You are at the gym to work on you, not on them!

7 Weight Loss Tips

 You are eating 5-6 mini-meals per day, right? If not, get started, and here are some more weight loss tips.
1. Eat more fruits and vegetables.
Get your carbohydrates from fruits and vegetables first, before using breads and pastas. You'll get far more nutrients and fiber, and fewer calories.
2. Eat fiber.
The average American falls far short of the fiber recommendations (of 25+ grams of fiber per day). Add an ounce of raw nuts to your daily food plan to get more fiber and to satisfy your appetite.
3. Eat more protein.
Protein fills you up and doesn't mess with your blood sugar, so you'll have more mental energy.
Health Fitness
4. Have something for breakfast.
While the exact reason isn't clear, breakfast eaters tend to be slimmer than non-breakfast eaters. Start your day with a whey protein shake and an apple if you are in a rush.
5. Drink water.
At least 8 cups per day. This will help fill you up and helps you avoid constipation.
6. Exercise less, but harder.
Forget about long, slow cardio. Learn how to do interval training instead. This will boost your metabolism all day long.
7. Use your bodyweight.
There are hundreds of bodyweight exercises you can do at home, from beginner to advance.
 And those are your 7 tips to help you lose weight, burn fat, control your appetite, boost your metabolism and get the body you want.

The Top 10 Vitamins That Everyone Should Include In Their Diet

 If you're focused on aesthetic results such as losing body fat or increasing the amount of lean muscle tissue you have on your body, taking care of your total calorie, carb, protein, and dietary fat intake will be essential. It is these nutrients that will determine how your body composition changes as time goes on.
 It's important to realize though that simply watching your calories and the major macronutrients will not necessarily promote overall good health. For that, you need to look at the micronutrients commonly referred to as vitamins and minerals.
 Making sure you're meeting your daily requirements in these nutrients will also be important to promote proper body functioning, keeping your energy levels up, and to fight off disease and infection.
 Here are the main vitamins you should be concerned with and what to add to your diet to make sure you're getting enough.
Water Soluble Vitamins 
The first class of vitamins to be aware of is the water soluble vitamins. These are nutrients that you must take in on a daily basis because the body has no storage form of them available.
1. Vitamin B1 (Thiamine): 
The primary purpose for vitamin B1 in the body is to help your body make use of the carbohydrates you take in on a daily basis, utilizing the nutrient for energy.
Another main purpose for this nutrient is to promote a healthy nervous system where it will help maintain proper nerve transmission throughout the cells.
Where To Get It: One of the best sources of vitamin B1 in the diet comes from sunflower seeds, with a quarter cup supplying almost 50% of your daily needs. Other good sources include yellowfin tuna, black beans, and lentils.
2. Vitamin B2 (Riboflavin): 
Another variation of the B vitamins, riboflavin helps the body break down and process the three macronutrients (protein, carbs, and fats), as well as promoting a healthy skin complexion.
Where To Get It: One extremely good source of vitamin B2 is Calf's liver, which supplies you over 100% of your daily needs, however since most people are not going to willingly eat this food, milk is the single most popular source of riboflavin. One glass of milk will provide almost 30% of your daily needs, so it's a simple way to make sure you're getting enough.
3. Vitamin B3 (Niacin): 
Niacin is a third B vitamin and also plays a key role in energy production and maintaining the nervous system. In addition to this, is also promotes a healthy digestive system.
Where To Get It: Chicken breast meat is a really good source if niacin and provides 72% of your daily needs per 5 oz serving. Other foods that contain niacin include yellowfin tuna, halibut, and turkey breast.
4. Vitamin C: 
Vitamin C is one of the most widely recognized vitamins for its role in helping fight off colds. It does this due to its antioxidant properties that will also help to keep your immune system safe from free radicals you encounter. Finally, vitamin C is important for maintaining proper connective tissues throughout the cartilage and tendons in the body.
Where To Get It: Many individuals commonly think of oranges when it comes to vitamin C, but they are actually lower on the list in terms of content, coming behind strawberries, brussels sprouts, broccoli, red bell peppers, and papaya, which offers over 300% of your daily needs in a two cup serving.
5. Biotin: 
Biotin is a nutrient that also allows your body to maximize the use of the other nutrients it receives and will help to maintain your red blood supply.
Since your body relies on red blood cells to transport oxygen throughout the body, it will be especially vital for those who are participating in regular physical activity.
Where To Get It: Unfortunately biotin is not found readily in high amounts in many foods at all, therefore your best bet is to make sure you're taking a good multivitamin that contains this nutrient. The food sources it can be found in, although in lower amounts include liver, legumes, swiss chard, tomatoes, romaine lettuce, and almonds.
6. Folic Acid: 
Folic acid is an especially important vitamin for females who are expecting or who are trying to become pregnant because it helps to prevent neural tube birth defects. In addition to this, it will also help with the reproduction of new cells in the body and prevent anemia.
Where To Get It: One cup of lentils proves to be a very good source of folic acid providing almost 90% of your daily needs. Other food sources for this nutrient include pinto beans, asparagus, spinach, and black beans.
Fat Soluble Vitamins
The second class of vitamins to be aware of is the fat-soluble vitamins.
7. Vitamin A: 
Vitamin A, also known as retinol, has the primary function of ensuring healthy vision and helps keep the immune system going strong since its key for the mucous membrane development. It also plays a role in bone growth, so it's important for younger individuals to ensure they are getting enough.
Where To Get It: One of the best sources of vitamin A are carrots, with a single cup supplying over 600% of your daily needs. After that, other good sources include spinach, sweet potato, winter squash, and turnips.
8. Vitamin D: 
Vitamin D is often referred to as the 'sunshine vitamin' since our bodies can manufacture this themselves when enough direct sunlight is given. The purpose of vitamin D in the body is to aid in the absorption of calcium and phosphorus, ensuring your bones grow strong and healthy.
Where To Get It: Apart from the natural source of sunlight, vitamin D is primarily found in milk that's been fortified, as well as salmon, shrimp, and whole eggs. One glass of milk will give you about 25% of your total needs, so drinking milk regularly is a good way to get both calcium and vitamin D at the same time.
9. Vitamin E: 
Vitamin E is another nutrient that acts as an antioxidant in the body and helps to promote a healthy immune system. In addition to that, it also helps with the flow of blood and also plays a key role in repairing the body's tissues, so it's important for recovery purposes from your workouts.
Where To Get It: One of the best sources of vitamin E is sunflower seeds, with a quarter of a cup giving you almost 90% of your daily needs. Other good sources to add to your diet include almonds, olives, spinach, papaya, and turnip greens.
10. Vitamin K: 
Finally, the last vitamin that you should pay attention to in your diet is vitamin K, which is important for ensuring your blood clots. If you cut yourself and are low in this nutrient, it could become a very serious situation, so something you don't want to take lightly.
Where To Get It: A very good source of vitamin K is kale, with one cup providing you over 1000% of your daily needs. Other good sources that are fairly common include spinach, Brussels sprouts, broccoli, and romaine lettuce.
 So be sure you're first taking care of your total protein, and macronutrient distribution. Once that's looked after though, don't be so quick to overlook the importance of the vitamins that you're taking in from the foods that comprise your diet.

Fitness Apps - RunKeeper

 RunKeeper tracks your run via GPS on a map, while also logging your mileage, calories burned, time spent running, and other stats. That data instantly syncs up to RunKeeper's servers, where you can track your progress, set goals, and otherwise view your running life from a nice overhead view. While you're running, RunKeeper's robotic announcer can let you know how far you've come and have left to go—helpful for those needing some real-world motivation.
Fitness Apps - RunKeeper
 Once your activity is completed, the data is synced to the RunKeeper website ( where you can view a history of all of your activities, and cumulative totals of all of your vital stats. You can also share your progress with friends by posting your activities to Facebook and Twitter, and creating a profile page that allows people to view all of your public activities.
 You can get insight in your ear while you are doing your activities on whether you are ahead/behind your target pace, or get coached through an interval workout.

RunKeeper for iPhone is here

RunKeeper for Android is here

10 Healthy Snacks With 200 Calories or Less

 I’m big on snacking between meals as long as it’s something healthy that will keep me going and fits within my calorie budget. So in honor of National Nutrition Month, here are 10 healthy snacks with 200 calories or less from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).
by Academy of Nutrition and Dietetics
-Banana split: banana sliced length-wise topped with 1/2 cup frozen yogurt and a tablespoon of chopped nuts
-One tablespoon peanut butter spread on slices of a medium apple
-Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese
-Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
-Small baked potato topped with salsa and 1 ounce low-fat cheese
-Six whole-wheat crackers and one slice low-fat Colby cheese
-Fruit smoothie: Blend 1 cup fat-free milk, 1/2 cup frozen strawberries and 1/2 banana
-One 6-inch flour tortilla with 1/4 cup black beans and 2 tablespoons fresh salsa
-Toaster waffle topped with 1/2 cup blueberries and 2 tablespoons low-fat yogurt
-Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
 Remember to think of snacks as mini-meals with nutrients. So… that makes cookies, chips, and other nutrient-less foods – treats. And treats are just a once-in-awhile thing – not an in between every meal thing. 
by FatFighter

Mistakes That Could Ruin Your Morning Workout

 If you work or go to school full time, getting your sweat on in the wee hours of the morn is probably the only time you can fit it in. Kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.
by kharied
 Not eating: It’s super early, but you need to eat in order to fuel your workout. Munch on something small while you’re getting ready, like half a banana or half a piece of toast with a little peanut butter. You’ll not only avoid the gnawing hunger pangs, but you’ll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
 Loading up on fiber: While it’s important to eat a little something, you don’t want to load up on bulky fiber that can make you feel too full or upset your stomach.
 Not hydrating: Aside from food, you also need water. Definitely don’t down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
 Not laying your outfit out the night before: You don’t have oodles of time in the morning, so don’t take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.
 Not getting enough sleep the night before: Exercise is very important, but your body equally needs adequate rest. You can’t stay up till midnight and expect to feel bright and perky for a 5:30 a.m. workout. Get at least seven to eight hours of sleep before your alarm goes off.
 Scheduling a boring workout so you tend to skip: If you’re not that psyched to run on the treadmill, then you’re more apt to miss your morning workout. Plan something exciting like a power yoga class with your favorite instructor or meet a buddy for a run in the woods. Make the workout so enticing that you’re not tempted to skip out.
 Not warming up your muscles: Since you barely woke up, it’s even more important to take a few minutes to warm up before starting your real workout. Brisk walking, jogging up and down stairs, or jumping jacks will not only warm up your muscles, but they’ll also get blood flowing to wake up your brain, which can reduce morning fogginess that could result in an injury.
By Jenny Sugar, FitSugar

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