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Thursday, October 17, 2019

Rock Solid Abs & Core With These 11 Plank Variations - bodybuilding110

Eight hours and one minute: That’s the world record for longest-held plank! But you don’t have to be a planking superstar (thank goodness!) to get the full-body strengthening benefits that planks provide. And more than just chiselled abs, strengthening your core with planks will help prevent back injuries and help maintain a healthy posture.
Planks are also easy to learn, and you can do them at home, in your office or whilst travelling, so there’s no excuse to avoid them! If you’re getting bored with the standard plank, however, here are nine other variations to help break up the monotony.

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1.STANDARD PLANK

If you’re new to planks (or just haven’t done them in a while), chances are you’ll start to shake when you get tired. But don’t let that intimidate you! Keep holding until you can’t hold your hips up anymore. When they start to drop, stop. Do three sets, holding as long as you can each time. When you can hold it for more than one minute, it’s time to move on to something more difficult.

HOW TO DO IT:

  • Get down on the floor and put your elbows and forearms on a comfortable surface.
  • Create a straight line from your shoulders to your ankles.
  • Hold this position without moving.

2.REACHING PLANK

Mix up the standard plank to make things more difficult. This version requires more core stabilisation because you’ll be moving your arms. Once you can do at least 10 reps with each arm, move on to a more advanced variation.


HOW TO DO IT:

  • Start in a plank, then slowly reach one arm forward until your elbow is straight.
  • Pause for one second, and then pull that arm back and plant your elbow so that you’re in the basic plank again.
  • Alternate arms with each rep, and do as many reps as possible on each side.

3.BIRD-DOG PLANK


Unlike the reaching plank, with this variation you’re trying to balance on one arm and one leg for as long as possible. This is a very challenging exercise, because you’ll need lots of balance and strong arms and legs to hold yourself up.
HOW TO DO IT:

  • Start in a standard plank.
  • Reach your right arm forward until your elbow is straight.
  • Now lift your left leg off the ground, keeping your knee straight.
  • Hold this position as long as you can, and then switch sides (left arm reaches forward and right leg goes up).

4.PLANK WALK-DOWN

Incorporate your upper body with this variation. Bonus: This version can help you learn how to do a proper push-up.
HOW TO DO IT:

  • Start in push-up position and lower one elbow/forearm to the ground.
  • Then move the other hand down so that both forearms are flat on the ground.
  • Pause, and then take the arm that went down first and plant that hand on the mat.
  • Push yourself up on that side.
  • Take the other arm, plant your hand and push yourself back up to the top position of a push-up.
  • On the next rep, switch the arm that goes down first.
  • Do five reps going down with the right arm first and five reps going down with the left arm first.

5.PLANK KETTLEBELL SLIDE

The real challenge of this variation comes from holding yourself in a plank using only one arm.
HOW TO DO IT:

  • Grab a relatively light kettlebell and set it next to you.
  • Get into a plank with the kettlebell on the outside of your left elbow.
  • Reach your right hand behind your left elbow to grab the kettlebell.
  • Drag the kettlebell all the way across your mat and place it outside of your right elbow.
  • Place your right elbow down on the mat.
  • Repeat with the left hand.

6.BODY SAW PLANK

For this exercise you’re basically going to perform a sliding plank, so you’ll need something to put under your feet. You can use hand towels on a hardwood floor or buy sliding discs to use on carpet. The key to this exercise is to keep your hips in the same position while you pull yourself up; don’t let them drop!

HOW TO DO IT:

  • Put the sliders or towels under your feet and get into a plank.
  • Slowly slide your body backward while maintaining a straight line from your head to your feet.
  • Slide back as far as you can with good form.
  • Pull yourself back using your arms.


7.BEGINNER SIDE PLANK

Now it’s time to target your obliques with a side plank. Start off with this beginner variation to build up your strength before progressing to the full version.
HOW TO DO IT:

  • Lie on your side, propped up on one elbow and bend your knees so that your feet are behind you.
  • Lean on your elbow and push your hips up toward the ceiling.
  • It may help to have a mirror in front of you for this exercise because you’ll want to make sure that your body stays in a straight line.
  • Keep your hips pushed forward far enough so that you can’t see your knees if you try to look down at them.


8.SIDE PLANK


Once you’ve mastered the beginner side plank, progress to this full version. You’ll feel the burn all down the side of your abdomen.

HOW TO DO IT:

  • Start lying on your side and propped up on one elbow.
  • Your elbow should always be directly under your shoulder to avoid putting too much pressure on your shoulder.
  • Your legs should be straight with your feet stacked one on top of the other.
  • Pop your hips up off the ground.
  • Make sure that your hips are pushed forward.
  • The goal is to be as straight as possible, and then to hold that position for as long as you can.
  • Once you can hold a side plank for 20 seconds on both sides, you can move to a harder version.

9.SIDE PLANK LEG RAISE

This version of the side plank strengthens your hips and the rest of your core, which will help prevent back injuries and make your side-to-side movements stronger.


HOW TO DO IT:


  • First, get into the standard side plank position.
  • Once you’re settled, lift the top leg with your knee straight.
  • Hold that position for as long as possible, with your leg as high as possible.
  • Come down and switch sides.

10.SIDE PLANK CRUNCH


If you’re having trouble with this advanced side plank variation, try doing it with your back to the wall. If you feel your butt rubbing the wall, it means your hips need to come forward.

HOW TO DO IT:

  • Start in a side plank and drop your hips down as close to the floor as possible, then raise them straight up to the ceiling as high as possible.
  • Keep moving from low to high for as many reps as you can, then switch sides.
  • While you’re moving your hips up and down, keep your arm on the floor and your feet in the same place.
  • Avoid moving your hips forward and backward; try to move them only straight up and straight down.

11.ROTATING PLANK


Think you’ve got what it takes to combine standard planks with side planks? Then try out this variation that switches between the two. Both your rectus abdominis (six-pack muscles) and obliques will be feeling this one.

HOW TO DO IT:

  • Start in a standard forearm plank.
  • Keeping a straight line from head to toe, slowly roll over onto your right forearm so that you’re in a side plank.
  • You can place your left hand on your hip for stabilisation if you need to.
  • Then lower back to a standard plank.
  • Hold for a second before rolling over to the other side.
  • Continue alternating sides.
Article Source: Gymguider.com
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Sunday, October 13, 2019

Best 6 Protein-Rich Meals to Eat Before Going to Sleep - bodybuilding110

Do you struggle with knowing what to eat and when? Or, do you just need a bit of guidance on what will not stop you're gains before sleep? Then look no further as here we have an article that answers just that! If you want to build muscle mass, getting enough protein and calories is as important as training hard enough to trigger muscle growth. It’s essential our muscles are provided with enough protein before going to sleep. 

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1. Canned Tuna With Olive Oil

If you’re tired of preparing something to eat before going to sleep, choose canned tuna with a bit of olive oil. Olive oil is beneficial to consume together with tuna because it gives additional healthy fats that are necessary to stay healthy, while canned tuna provides lots of protein before.

One can of tuna (165g) and a bit of olive oil will provide you with 220 calories, 42 grams of protein, zero grams of carbs and six grams of fat.

2. Cottage Cheese and Almonds

Another great meal before going to bed which helps to stop junk food cravings is a mix between cottage cheese and almonds. While you eat both of these products together, you digest them slower, so your body will get a slow and steady release of nutrients while you sleep, which is useful to build muscle mass.

One cup of low-fat cottage cheese and one ounce of almonds contain approximately 327 calories, 34 grams of protein, 16 grams of fat, and 11 grams of carbs.

3. Greek Yoghurt and Chia Seeds

Greek yoghurt is popular among bodybuilders as a sweet and healthy product to choose when you want to get more nutrients and protein compared to a regular yoghurt. If you eat Greek yoghurt together with Chia seeds and berries, you get an antioxidant meal rich in fiber, omega-3 and protein.

One cup of Greek yoghurt together with one tablespoon of Chia seeds contain 180 calories, 23 grams of protein, three grams of fat and 14 grams of carbs.

4. Whey Protein and Peanut Butter

Whey protein is known for helping bodybuilders to grow muscle mass by providing essential amino acids that are important to achieve muscle growth by stimulating anabolic hormone production. Most of the time, people hate to consume whey protein alone, but it can be delicious if consumed together with peanut butter, or any other type of nuts you like.

Two tablespoons of nuts or 28 grams of peanut butter together with whey protein contains 288 calories, 28 grams of protein, 16 grams of fat and 12 grams of carbs.

5. Low-Fat Cheese With Raw Veggies

Eating too many fat-rich products before bed can result in poor sleep, so it’s better to choose low-fat cheese before bed. It’ll provide enough protein in order to grow muscle mass, while raw veggies like tomatoes, cucumbers, broccoli, or any other veggie you like, will increase your vitamin, mineral, and fiber intake.

A meal consisting of 150 grams of cheese and 200 grams of veggies will provide 270 calories, 36 grams of protein, 10 grams of fat and seven grams of carbs.

6. Casein and Flax

Casein protein is a favorite product among bodybuilders when you need to get more slow-digested protein and stop muscle breakdown while sleeping. To make casein even more beneficial, mix it with flaxseed oil in your shake as it helps avoid cholesterol problems, reduces the risk of liver disease and decreases the blood pressure.

By eating 28 grams of casein protein powder and one tablespoon of flaxseed oil, you’ll absorb 221 calories, 20 grams of protein, two grams of fat and three grams of carbs.
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Friday, October 4, 2019

The diet plan for gym beginners - bodybuilding110

With new year you have resolved to make a new beginning towards fitter you. Now gaining muscles has become the ultimate goal of your life. There is no denying that the early stages of your bodybuilding regimen are best for improving strength. The fact that you are new to training helps your body to respond rapidly and also adapts faster to your weight lifting. Thus, expediting your muscle building process. However, the importance of a bodybuilding diet plan can never be ruled out in achieving your goal.



No matter whether you want to bulk up, lose fat or just want to stay fit, you will be needing a specific bodybuilding diet plan for beginners to get the desired results.

Gym diet is concerned, it looks like this and this also fits best as a beginner as well:

Breakfast:

1. First of all, NEVER EVER skip this meal i.e; breakfast. Your Breakfast at least should be very heavy and healthy.

2. Before having anything I will have 3 or 4 glasses of water every day.

3. Make use of oatmeals (mixed with milk), 2 or 3 boiled eggs (mostly white part and one whole), select any dry fruits 6 to 7 and the regular breakfast that is cooked in my home by your mom.

4. In addition to the present, I’ll the food made in proteins and carbs when my sweat.

Lunch:

1. I’ll have rice with dekaliter and vegetables and two hundred gram of chicken daily.

2.A proper dish containing virtually Carrot and Cucumber beside a glass of milk.

Mid-day Meal:

1. Eat some healthy fruits or a mixed fruit bowl almost containing all kind of fruit.

2. OR some fruit juice.

3. And some dry fruits also 5 to 6 of any type.

Dinner:

1. Rice, roti alongside full vegetables.

2. Have dish alongside the food.

3. once dinner, I’ll have some fruit like orange or apples or Muskmelon.
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Monday, September 30, 2019

which food contains the most protein?-bodybuilding110

Most roads lead to high quality protein. An immunity builder, creator of muscle, stress reducer, weight loss tool, we could go on. In fact, we will. Protein foods strengthen bones, cartilage and skin, improve mood, and regulate hormones and other body chemicals.



Some impressive health benefits there, you'll agree.

Unfortunately, many Brits fail to see just how beneficial high protein foods are. All too often the combination work stress and an afternoon energy dip leads to us faceplanting various sugar and salt bombs that do little more than sabotage your weight loss goals.

How many times have you got home, exhausted, and either dialled in your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count. You're only human.

But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? That, with a little know how, you could prepare and cook healthy, hearty meals loaded with health benefits? Well, you can. All it takes is a little bit of forward planning and amino acids know-how.

That's why we've compiled this definitive guide to high protein foods that will improve your health, build muscle mass and even help you lose weight (if that's your goal).

But apart from all of that, these are the foods you need to know about to live a better life. A goal that we should all be targeting. Happy feasting.

1.Peanut for protein🥜

The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

2. Cheese for Protein🧀

Paneer is another name in this list. It is worth noting that at least fifty grams of protein is found in 100 grams of cheese and it is very good for health. So you can also eat cheese.

3. Almonds for Protein

It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

4. Gram for Protein

Tell you that about twenty five grams of protein is found in hundred grams of gram. So, if possible, eat more gram. Yes, you can definitely eat black gram or roasted gram as well.

5. Rajma ( Beans )

Please tell, twenty-five grams of protein is found in hundred grams of Rajma. In this case, you can also consume rajma by boiling or making its vegetable. It proves to be very beneficial for your body.

6. Two boiled eggs for Protein

One large egg contains, on average, six grams of protein and just 0.6 grams of carbs. They’re packed more nutrients, calorie-for-calorie, than pretty much any other food and they make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
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Monday, September 23, 2019

7 Tips to Help You Grow Your Muscles Fast

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.



But forget about your alleged high-revving metabolism, says Doug Kalman, PhD, R.D., co-founder of the International Society of Sports Nutrition (ISSN). “Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” he says.

Here’s your fix: Follow these 7 principles to pack on as much as a pound of muscle each week, especially if you're just starting to train in the weight room.

Eat meat

You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.

Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk.

Eat more

Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.

Work your muscles

If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as legs, back, and the chest.

You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.

Opt for a stiff drink

According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.

Workout 3 or 4 days of week

After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.

Actually, your muscles develop when you are taking rest, not when you are busy working out.

Eat every 3 hours

Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make certain you have some protein every 3 hours.

Have milk before bed

You may want to have a combination of protein and carbohydrates at least half an hour prior to your bed time. Actually, your body will have better use of calories when you are asleep.

Long story short, you can grow your muscles fast with these natural tips.


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Saturday, September 14, 2019

7 Major Mistakes Limiting Your Calf Size - bodybuilding110

Every trainee I know covets a set of nicely developed calves. If you’re like me, and many other bodybuilders, you’re in constant pursuit of turning your calves into full-blown cows! There are very few muscle groups that I (and many others) have found to be as stubborn to grow as calves. Indeed, the lack of progress in calf development has discouraged many trainees to the point where they reluctantly give up in their pursuit of bigger calves.



Even if you consider yourself to be the owner the world’s worst calf genetics, you can make more progress if you will just avoid making these common calf-training mistakes, as listed below! By avoiding these common mistakes, you can break past any temporary training plateaus you might have, to get you on the road to those developed calves you’ve always wanted.

Here’s the list of 7 common calf training mistakes:

1 Training calves at the end of your workout:

Calves are often neglected or saved for the last part of a leg workout, this is when you’re tired and lack energy. Muscles can’t grow if they receive sub-par training, you must start training them the way you train your back or chest: fresh, from every angle, and to complete exhaustion.

Start your leg training with calves, train them with the same intensity as you do your quads and hamstrings. If you’re trying to hit your upper legs hard and don’t have the energy to do the same with calves, add an extra calf day into your split or add the work to a different workout. The point is to ensure that your calves don’t suffer from lack of attention.

2 Training Calves Once a Week:

Training calves once a week is one of the biggest mistakes you can make. Even if you only want to keep one major leg day a week (quads, hamstring, calves), try adding calves onto other workouts throughout the week so your training calves 2-3 times a week and sticking to the 10-15 Rep Range.

While this rep range might be effective for most other parts of your body, calves are a bit different. You need to look at doing 20+ reps preferably closer to 30.  This forces you to use a lighter weight which means better form.

This leads to a better contraction of the calves muscles and a better pump following those 30 reps. It also allows you to overload a muscle that is used to high rep work (remember your calves get a lot of work naturally throughout the day just from walking around.

3 Using Too Heavy Weights:

While lifting heavy is important to building muscle, if the weights are so big that you can’t use proper form then you won’t see much benefit. Symptoms of using too much weight include bouncing the weight at the bottom of reps, or not contracting at the top of reps.

Worse you might end up bringing other leg muscles into the exercise to help move the weight. In addition to reducing your gains training this way will also set you up for possible injury. If you feel pain in your Achilles tendon then you are definitely lifting too much weight.

Similarly, if you are unable to perform standing calf raises without bending your knees, or seated calf raises without using your arms to help the weight up then you need to adjust the resistance downwards.

4 Only Training With Small Weights:

To look on the opposite point of view, you cannot expect results only training with light weight and high reps. Calves are one of the high resistance muscle groups that require overload once in a while to grow. Try something between the two: heavy weight/low reps and low weight/high reps and see which gives you the best results. Most will find a combination of the two gives optimal calve growth.

5 Foot placement:

A lot of people think that you can hit different parts of the calves depending on whether you point your feet inward, straight ahead or outwards. People who turn their feet at extreme angles are actually reducing the effectiveness of the exercise and also putting a lot of stress on the joints and tissues in the knees and ankles.

6 Not isolate and contract the muscles:

In order to get the full benefit of the calf raise you need to emphasis the contraction at the top of the exercise. Focus on flexing hard at the top of each rep and it will make all the difference in your workout.

Once you’ve contracted properly at the top of the rep it doesn’t mean you can drop the weight down to the beginning. Lower the weight slowly and under control and do this for each rep.

Each part of the rep should be under control. Taking your time throughout each rep will increase the amount of time your calves are under tension, even when using the same weights and reps you normally do.


7 Skipping stretching:

You might feel pain, but there is another reason to stretch; it stretches out the fascia, a thin connective tissue “cocoon” around each muscle, which can get very tight and compress the muscle. This creates a compacting effect on the muscle so it cannot expand and grow as effectively.

You also need to fully stretch your calves between sets and immediately after training them. This increases mobility, enlarges the fascia and boosts the pump, which in turn aids recovery and growth.


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Friday, September 13, 2019

10 Most Effective Exercises For Bigger Triceps

Add serious size to your upper arms with these beginner, intermediate and advanced triceps exercises.



an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.


Overhand Barbell Extension : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


2 Overhand Dumbbell Extension : 



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


3 Dumbbell Extension :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec


4 Overhand Bumbbell Extension :




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


5 Close Grip Bench Press :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


6 Decline Skull Crusher : 




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


7 Overhead Barbell Triceps Extension :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec


8 Bench Dip :



set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec


9 Dumbbell Kickback :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec


10 Selectorized Triceps Extension :




set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec
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