here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.

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Tuesday, July 7, 2020

Best 4 Dumbbell Exercises For Legs

If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction!
Legs are often neglected in the gym because of the effort you’ve got to put into training them.
But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles.
Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).


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1. Goblet Squat

The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly.
Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting.

- Hold the dumbbell with your palms facing up (hence the ‘goblet’ part of the name), with your feet around shoulder-width apart and your chest forwards, shoulders back.
- Keeping a straight back, bend your knees and move your butt back and down, so your weight is through your heels. Aim to get your butt as close to the ground as possible.
- Keep your chest facing forward.
- Tense your abs and push back up through your heels to your starting position.

2. Lunges
  For leg and glute development, it is a close competition between Squats and Lunges as to which is the best. Both are great and worth doing in your leg workout. What I can tell you is that if I don’t do one for a few weeks, when I bring it back into the workout it blasts my legs. For that reason I suggest Lunges AND Squats. As for the lunges you can do variations such as: Standing, Walking, Forward, Angled, et cetera.

3. Step-Ups
  Here is a great exercise that takes your leg training to A New Level LITERALLY! The Step-Up done properly may be the best Glute Developer. Men may not worry about shaping their glutes as much as ladies do. Ask a woman though and I bet you she tells you, “WE SHOULD!”

4. Calf Raises
  Pick up a Dumbbell or Two and get to Raising. Single or double leg variations are both great. Depending on balancing I ssues you can hold one or two dumbbells and work your way down to just bodyweight for a drop set thoroughly burning them out.
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Friday, June 26, 2020

Top 11 Amazing Health Benefits of Making Love

Most people think that making love is a kind of physical enjoyment and a good way to have a healthy relationship. But making love can do more than make you feel good and close to your partner. It can actually make you both physically and mentally healthier. Sexual activity benefits your body in the same way as exercise, it boosts heart health and immunity and reduces blood pressure. Thinking beyond the pleasure of making love, there are other various Health benefits of love making, that it keeps you young, boost your mood and immune system, helps you live longer and much more. Read the article to see how making love can benefit you.

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Here I will try to discuss 10 amazing health benefits of making love. You may like this !

1. It Helps You Sleep Better.

The sleep that you get just after you’ve made love will be much more relaxed. Getting a good night’s sleep will make you feel alert and overall healthy. One of the brain’s stress-relieving chemicals, oxytocin, is released during it. That oxytocin does not only increase endorphins and decrease pain, but it can also help put you to sleep. Feeling loved, decreases stress, which makes worries disappear and allows you to fall into a deep sleep.” It also involves muscle contractions and movement that deplete the body of energy, allowing it to be flooded with those feel-good, soothing hormones.

2. It boosts mood

Oxytocin promotes feelings of joy and happiness.An investigation of 30,000 American people somewhere in the range of 1989 and 2012 found that having intercourse at any rate once every week in a submitted relationship was sufficient to satisfy individuals.It’s more than the coital demonstration that brings Health benefits of love making. Investigations of more established grown-ups found that clasping hands, embracing, kissing and common stroking likewise add to a more prominent personal satisfaction.

Getting it on can avoid sadness, as well. Studies demonstrate that people who have sex with their accomplices have more prominent fulfillment with their psychological well-being. (Lamentably, the advantages didn’t reach out to masturbation.)Yet, the lift doesn’t seem to work for easygoing sex or hookups. One investigation of about 7,500 US undergrads crosswise over 14 state-funded colleges found that the individuals who had more hookups had brought down dimensions of bliss and confidence, and more elevated amounts of sorrow and uneasiness.As opposed to the thought that men are bound to approve of easygoing sex, the scientists found no contrasts between the genders.

3. It Burns Calories.

 S-x is a great form of exercise and helps burn those stubborn calories. Studies suggest that s*x on a regular basis is as good as pumping some iron in the gym. Also, it involves muscular movement of the thighs, legs, arms, shoulders and lower abdomen which equals a total body workout. The average session burns about 150 calories, comparable to an easy yoga session or a walk. It’s a nice exercise. It burns calories, especially if it is doing by a variety of styles and position. S*x is a good way to lose weight.

4. It Boosts Your Immune System.

Making love just once or twice a week has been linked to having higher levels of an antibody called immunoglobulin, which can increase your protection from colds and other infections by up to 30 percent.

5. It Keeps You Young.

There’s no doubt that an active romantic life makes couples live a happy and longer life. Research suggests that regular lovemaking allows the release of endorphins and boosts the skin’s production of vitamin D, which in turn makes one look and feel young.

6. It Helps to Get Relieves From Stress.

A big health benefit of making love is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their activity. Researchers found that it helps to get relieves from stress.

7. It Helps to Improve Fertility.

Frequent exercise regulates menstrual cycles, which makes conception easier. Orgasm is a fact here which actually assists with fertilization. All those of you who are planning to become mommies anytime soon, here’s good news! According to this report, better practice leads to better chances of conception (Yay). The best way to achieve this is by not treating it like a chore; instead better the quality to increase your chances of getting pregnant.

8. It Helps Fight Disease.

A good session of lovemaking helps in combating a lot of diseases in both men and women. You will be surprised to know that making love reduces the risk of cancer, heart diseases and even common cold.



9. It Helps to Reduce Pain.

Making love is a nice natural pain reducer. According to studies, vaginal stimulation may lead to increased pain tolerance which in turn has the power to ease out pain during periods, arthritis and migraine. As the hormone oxytocin surges, endorphins increase, and pain declines. For chronic pain sufferers, forget about popping toxic pain pills, it is the way to go. Migraines and chronic back pain have been shown to be reduced, thanks to these incredible natural healers. It also wards off the flu and colds. A lovemaking session can release the tension that restricts blood vessels in the brain.

10. It Helps Women More Beautiful.

It helps women to be more beautiful. During making of love, women produce the estrogen hormone in significant amounts. These hormones can make women’s skin smoother and makes hair becomes shiny. Sweat that released during practice can cleanse the pores and make skin glow. Beside that, love relationships can increase the amount of pheromone in the body that can make a woman look more beautiful and attractive.

11. It Promotes Overall Well-Being

If you are comfortably happy, then be assured that nothing else can challenge your health. And it has the capacity to promote the overall well-being of a couple. A steamy session powered by love can easily perk up your mood and keep you in a happy zone.

Researches shows that a positive relationship significantly improves the overall health and well- being. Happily married couples are less likely to develop health problems such as cancer and heart failure, and will live longer on average. Your body will experience a whole roller coaster of hormones during, and reminisce afterwards. The main hormone is oxytocin, also known as the hormone of love is called. This particular hormone is important for binding and cherish with your partner and will be released when you’re hugging and have contact with your partner.
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Sunday, June 21, 2020

Six Pack Abs Diet – The Top Diet For Amazing Abs!

First, the bad news: No matter how much physical effort you put into sculpting a smokin’ six-pack — crunches, planks, squats, cardio, HIIT — no one’s going to see them if they’re covered by a layer of flab.
Now, the good news: You can learn how to get abs by eating healthy.
You’ve probably heard the phrase “abs are made in the kitchen.” Well, that’s about 50 percent true — nutrition and exercise go together like Bey and Jay or Elizabeth and Philip; one without the other is “meh,” but for real fireworks/results, you need both.


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So if you’re already crushing the exercise portion of the equation, then all you need to do is get your nutrition in order.

1. Limit Your Calorie Intake

Your ideal diet must be such that it creates a calorie deficit within. This would ensure that the insulin production is kept under check and the blood sugar levels remain regulated. On the whole you must aim at cutting down substantial calories on an everyday basis. To give you a basic idea, 3500calories form 1lb. of flab and so cutting down on 500 calories a day would ensure a lb. of weight loss every week. Depending upon your potential and the ideal weight loss limits, you can work out the amount of calories to be sacrificed everyday and then eat accordingly. The link at the end of the article would help you on figuring out the exact calories that each food item contains by providing you with a detailed calorie chart of various foods.

2. Increase The Number Of Meals, Reduce Portions

A particularly good strategy is to eat several short meals a day. You must eat sensibly to spread the same diet throughout the day by increasing the meals and cutting down on meal sizes. This would ensure a steady metabolism and you would witness quick fat loss.

3. Eat The Right Foods

A low Gl. diet would be really beneficial as the bad carbs which cause a steep rise in blood sugar levels would be successfully avoided in this manner. Also, high protein, high fiber foods intake to increase the metabolism are advisable. On the whole, avoid trans-fats and any junk stuff or soft drinks as that would prevent calories from mounting within and would thereby invest you with the much desired six pack abs.
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Friday, June 19, 2020

The 9 Best Muscle Building Foods for Size and Strength

People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.

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Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the nine food items you should have on your grocery list.

Red Meat Red meat is a great source of protein.  It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats.

Chicken/Turkey Breast Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content.

Fish
Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet.

Eggs Eggs (the white in particular) are very high in protein and the white has no fat.  Many body builders eat a large number of egg whites as part of their daily diet to enhance muscle growth.

Dairy Products -Milk and Cottage cheese are great sources of protein and calcium. Cottage Cheese is a casein type of protein meaning it is slow releasing therefore is excellent to eat before bed to help muscle repair during the night.

Nuts Nuts also contain protein and also contain healthy unsaturated fats.  Because of their high fat content, you should restrict the amount you consume.

Oatmeal – Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium and they are high in protein – in fact, did you know that one ounce of oats has twice the protein of wheat or corn flakes??

Vegetables/Fruits Vegetables, and Fruits of all varieties are an important part of your muscle building diet. This is because they contain lots of minerals and vitamins and have high antioxidant profile that will help reduce the amount of free radicals from heavy training and accelerate recovery by healing damaged muscle cells.

High Complex Carbs Foods such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains are essential for muscle building. The slow releasing energy they provide helps you train harder and stops your body breaking muscle down to use as an energy source.

Your muscle building foods should come from a variety of Protein carbohydrate and fats. A well-balanced diet that includes sufficient levels of three of these nutrients , will insure you maintain build muscle , have energy, recover well and keep your immune system strong.

However  it is important to remember that for gaining muscle size you must consume enough calories and spread this out over 5-6 meals every day to optimise nutrient absorbtion and keep body fat levels under control.

By combining a well-balanced diet which includes all types of muscle building foods, with plenty of hard training you will soon begin to see your muscles increase in size.
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Wednesday, June 17, 2020

Diet For Abs – Ripped Sexy Six Pack Abs

Are you set on flattening your tummy or maybe you have a burning desire to show off a six pack stomach? Well, that goal is well within reach, you may just not know where to start. Many times, we get so wrapped up in how awesome we would look and feel and immediately jump into a less than perfect plan to achieve those six pack abs.

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Your results may have been less than spectacular.

Your plan fizzles within a week or so because the emphasis is on ineffective diet and exercise strategies that cause us to work waaaaaay too hard and not smart, so you see NO change!

You need to step back and envision a plan that you know WILL work, results you can SEE. It worked for me and will for you.

The first step is educating yourself on what works and what doesn’t work so you can set realistic goals and expectations for achieving a six pack, or even just flattening your stomach. You can’t just decide one day ” I want flat abs” And start doing 100 sit ups and expect anything resembling a six pack!

So let’s relax and a get a plan that will not only get you six pack abs, but help you keep them as well.

The best most successful plan to get ripped abs used by thousands works because it puts diet first. Diet is 80% of the process in gaining ab definition. Cutting out foods that convert into belly fat need to be eliminated immediately. Like NOW. This needs to be done before you do one sit up or crunch!

It’s simple..reduce body fat percentage and you’ll lose fat around your gut as well. And the best way to do that is by radically changing our diet. I’m barely talking about exercise in this article for a good reason. Direct ab exercise without considering diet will not achieve your goals for a six pack, it’s a proven fact.

So work smart not hard! You can see results in about 4- 6 weeks, and look awesome at the pool or beach, following this mindset. Get pumped up about achieving your new body because it’s totally within your reach!
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Tuesday, June 9, 2020

4 Simple But Powerful Men Leg Workouts - Quickly Achieve the Athletic Looking Legs You Want


Want to get big legs? Well maybe not, but you're after the best leg exercises to build and tone your thighs, calves and glutes.

If you're reading this, you are probably on a mission to get in shape, bulk up, get ripped, get shredded or turn some of that superfluous tub into powerful muscle that's both functional and, dare we say it, attractive (to some people, at least).
 You can see why it is important to include leg workouts in your workout routine. 4 of the most effective men leg workouts include:


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    Leg Extensions

 If you want to work on your quadriceps and strengthen your thighs then you should be performing leg extensions. To perform leg extensions workout  you are going to have to sit on a leg extension machine and place your foot below the foot pad. Grab a hold of the handle and slowly raise the weights with your legs until your knees are straight. Hold this position briefly and then slowly lower your legs back to the position you started in. You should perform the up and down motion of this exercise slowly so you can get the most out of it.

    Squats

Some people complain that performing squats hurt their knees or their back. However, the only way squats can hurt your knees or your back is if you perform them incorrectly. Your body must maintain a good posture when performing a squat and if you lean too far forward while performing a squat you can damage your lower back. To properly perform a squat you need to stand up straight with your feet shoulder width apart. When using a barbell you should hold it firmly with your hands and position it steadily on your upper back with your palms facing forward. Now slowly bend your knees until your thighs are parallel to the ground. You must keep your back straight and both feet flat on the ground. Once you have squatted all the way down you must slowly raise your body back up to the position you started in. Performing squats is one of the most effective leg workouts that will build athletic legs and also work the rest of your body as well.

    Leg Curl

Leg curls are also known as hamstring curls and this leg workout will tone the back of your thigh. To perform the leg curl you should be face down on a leg curl machine. First you must place your feet below the foot pad with your knees slightly off the pad and your ankles touching the foot pad. Grasp the handles of the machine firmly and slowly lift your heels towards your backside. Hold that position for a second and then slowly lower your leg back to the position you started in.

Bodyweight Lunge

  50 reps in as few sets as possible
This is the ultimate workout finisher and typically requires a favoured playlist or some pumping tunes to get you through the burn.
It's super simple: you are going to perform 50 controlled lunges in as few sets as possible.
To perform a lunge, simply step forward with one leg and drop the opposite knee until the shinbone is parallel with the floor.
That's one rep, so return to the starting position and swap legs until you've completed 50. This will hurt.
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Wednesday, June 3, 2020

Will a 2-Week Vacation Ruin All Your Gym Progress?

It’s probably happened to you. You’ve finally gotten into a steady routine at the gym, showing up like clockwork every evening at 5:25 p.m. It’s taken you about a month, but your squats have been feeling great, you’ve managed to go a whole week without getting sore, and you swear your shoulders are looking more toned.

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But your vacation is coming up, and you’ll be going to France for two weeks. Naturally, you’re thrilled to go because it’s been a lifelong dream to see the Eiffel Tower and the Louvre. But if you’re being completely honest about it, it’s stressful knowing you’ll be away from the gym for that long.

Not only are you worried that you’ll gain 10 pounds from all the croissants you plan to eat, but you’re afraid of losing a month’s worth of fitness. You know all those gains won’t stick around while you’re off galavanting in Europe, and that you’ll have to start all over when you get back.

Maybe you’re thinking you should just skip the gym tonight. After all, why are you working so hard for something you’re about to lose?

Before you get hasty and banish your gym sneakers to the darke

How Long Does It Take to Lose Strength?

You already know it takes a while to get stronger. You’ve also probably heard that if you don’t use those muscles, you lose them. But how quickly does that happen?

In 2016, a group of researchers was curious about how long it would take to gain strength, as well as how long it would last. So they designed a study to test it out. If they could show that even short-term training helped build strength, it would allow physical therapists and other rehab professionals to develop simpler and cheaper programs to help their patients recover from injury.

The researchers recruited 19 healthy men who were minimally active and didn’t have a regular gym routine. They divided them into two groups: a control group that didn’t exercise at all throughout the study, and an experimental group that participated in a resistance-training program.

What’s cool about the exercise program is that it wasn’t your typical eight-week cycle consisting of a variety of total-body exercises. No, the training program lasted only three days, and it consisted of only one exercise that worked only one limb. That’s right — the experimental group did only leg extension exercises with their dominant leg for three days.

After completing all three days of training, the participants came back to the lab three times for follow-up tests: 48 hours, one week, and two weeks after the final training session. All three assessments indicated that three days of training was enough to elicit strength increases from the participants. The strength of the trained leg, on average, was about 22% greater than it was during the pre-training assessment.

Yet that’s not even the most impressive statistic. All three post-training assessments showed about a 16% strength improvement in the untrained limb. Even the leg that wasn’t trained got stronger.

What’s more, these effects didn’t disappear instantly. The post-training assessments showed that even after the participants went back to their minimally-active lifestyles, their strength gains stuck around for two weeks.

How Does This Happen?

A lot happened in this study, and it might be challenging to comprehend. How did three days of training have such a noticeable impact on strength? How did those gains not vanish within one day of inactivity? And, for Pete’s sake, how did the untrained limb get stronger too?

It seems the brain might be responsible for all three of these effects. Let’s break them down.


1. Short-Term Strength Increases

When you first started working out, you probably noticed that you got a little better each time you stepped foot in the gym. Personal records came quickly, and improvements in strength and endurance were frequent and sometimes astonishing.

The initial improvements you saw were mostly due to neural adaptations. That means it’s not so much your muscles getting bigger (although that happens); it’s more your brain’s ability to activate the muscles you have. This effect is called neuromuscular efficiency.

That’s likely what happened to the participants in this study. It’s not that they suddenly developed more muscle fibers — it’s that their brain responded eagerly to the training and learned to activate the right muscles in just three days.

2. Detraining


Losing part or all of your strength after you stop working out is a principle called “detraining.” You can blame your brain for the bulk of this effect — at least at first. It likely happens because your neural drive — that is, the sum of all the brain signals going to your muscles — gets weaker. This decreases motor unit activation (which is your brain’s ability to stimulate the appropriate muscles) and prevents you from being able to bench press as much as you used to.

Some studies suggest that elite athletes experience detraining more quickly than recreational exercisers (or novices), but this doesn’t seem to be a hard-and-fast rule. A study done on both rugby and American football athletes showed that they maintained their strength levels for three weeks after pausing their resistance-training program. However, they did continue to practice their sports during this hiatus, which may have helped preserve their gains.

Even though it’s possible to retain strength for weeks without training, that doesn’t mean athletes are wasting their time by working out so frequently. Other research has illustrated that lack of exercise can cause rapid, significant declines in power output, even if strength is still unaffected — so it’s crucial that athletes stay in the gym.

3. Contralateral Strength Gains

Now, what about the leg that didn’t work for its strength? How can it just mooch off of the other limb?

You may notice that the researchers in this study had participants train their dominant leg. That wasn’t just an arbitrary choice.

In motor control theory, there is a concept called bilateral transfer, which means that learning a single-handed task is easier if you’ve already learned it on the opposite hand. While this effect happens in both directions, it’s generally accepted that the result is more pronounced if you train the dominant side first. That’s why the researchers had participants use only their preferred leg.

How do strength gains transfer to the untrained leg? There are a few different theories, but again, you can thank your brain! One theory is that you have a motor schema (a representation in your memory) of how to perform the movement, which is accessible by both limbs. Another is that the motor neurons activated during exercise also trigger the neurons that go to the same muscles on your body’s other side.

What This Means for You

Yes, the study exploring the effects of three days of strength training was intended to help clinicians write smarter rehab programs. But you don’t have to be injured to take advantage of this information.

Everything you just read means it’s okay to go on vacation and leave the gym at home. Especially if you’re active (walking along the beach, exploring Tokyo on foot, climbing the Swiss Alps), you won’t have to start over from scratch when you come back. Even though you may feel out of shape when you return, it’ll only take a couple of sessions to get your brain back online. Then you can pick back up where you left off.

This also means that it’s never too late — or too overwhelming — to start exercising. Your body can benefit from doing just one exercise for three days, which means you don’t need the fitness level of an elite athlete to see some meaningful improvements in your health.

So, lace up your shoes and get on your way! Your brain will be very excited.
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