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


Wednesday, March 30, 2016

Top Abs Exercises For Body

Nothing says fit like a washboard stomach. But scoring high-definition abs isn't as easy as cranking out crunch after crunch. To sculpt a stronger, more chiseled core, you need the best abs workout to work the two dozen muscles between your hips and your shoulders in the many ways they function. After all, your core does more than flex on a daily basis—it stabilizes and rotates, too.

Refresh your abs workout with these  moves. They'll challenge your core from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless.

And to make sure there's no unwanted flab covering your abs, try The Anarchy Workout. This all-new fitness DVD from Men's Health has 8 gut-busting workouts that blend calisthenics, weight training, and cutting-edge cardio techniques into a fat-torching, muscle-sculpting, sweat-drenching total-body transformation. All to help you get in the best shape of your life—fast!

Bicycle Crunches Abs

Probably the king of Abs workouts and one of the most effective abs exercises! If there was any one abs workout routine that’s perfectly designed to work your abdominal muscle groups, it would be the bicycle crunch.

    Lie on your back flat with your shoulders against the ground and your feet flat on the ground with knees folded.
    Clasp both hands behind your head, both elbows pointing forward towards your feet, and raise your right elbow to touch your left knee, your right leg should be fully extended and above the ground.
    Repeat the same procedure on the alternate side to complete one rep of the exercise routine.
    To make this abs exercise effective, hold your pose for at least two seconds at the point where each elbow meets the alternate knee for a more intense abdominal burn. 

Rocky Abs

What's the fastest way to sculpt a rock-solid core like Rocky Balboa's? Slow it down. "Your muscles can handle more weight on the eccentric, or lowering, phase of a lift," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego, California. So decreasing the pace of that phase—like you do with this slo-mo move from Rocky IV—forces your muscles to work harder, accelerating your gains.

The Long Arm Crunch

 The long arm crunch is another variation of the regular crunch and targets the upper part of the abdomen. Equipment needed is an exercise mat. Starting position is to lie facing upwards on the mat with arms straightened behind the head with the hands clasped. Arms are kept near the ears. Lift shoulder blades off the floor, contracting the abs while doing so. Keep arms straight but avoid straining the neck. Then lower back down to the starting position. Repeat the exercise for 1 to 3 sets of 12 to 16 repetitions. This exercise adds a longer level to the regular crunch, adding difficulty and challenge.

Completing the above 5 odybuilder workoubts for your abs will help create define abdominal muscles. However to achieve the desired result it is important to make sure that you strip the fat from this area. Implementing cardio based exercises will help strip this fat and provide you with the washboard abs that you have worked so hard to achieve.

 The Vertical Leg Crunch

 Similar to crunches, this exercise targets the rectus abdominis and obliques. It is different from the regular crunches because the legs are involved. Equipment needed is an exercise mat. Starting position is to lie with back on the mat, extending legs straight upwards with knees crossed. Place hands underneath the head for support. Contract the abs lift the shoulder blades off the mat. Keep legs in the fixed starting position and lower back down. This adds intensity to the exercise, working the muscles more. This can be done in 1 to 3 sets of 12 to 16 repetit.

Hip Up


Your core muscles allow you to stabilize your spine when you do pushups, shovel snow, walk up stairs, pick up your kids from the floor, and otherwise go about the motions of everyday life. "That's why the best ab exercises don't flex your spine, they keep your spine straight," says Durkin. The hip-up does exactly that while also sculpting your obliques and increasing your rotational control and stability.

Spiderman Planks Abs

Another workout that targets and benefits all the major abdominal muscle areas. The perfect pose for this great abs workout starts in a traditional plank position that involves having your forearms flat on the ground, your body held up away from the ground, and your feet held together with your toes supporting your upper body.

    - Slowly bring your left knee forward to touch your left elbow, drop it back to its starting position and repeat the same procedure for your right knee.
     - Both series of action complete one rep.

  thanks for reading.


Monday, March 28, 2016

5 Best Shoulder Exercises For Mass

I bet you’ve tried too. You’ve poured who knows many hours of time and gallons of sweat into your delts only to be disappointed. I know how that goes.

The reality is anyone that says building impressive shoulders is easy is lying. I takes a lot of work–the right work–and patience. It can be done though. And this article is going to show you how.

So, let’s first take a quick look at the anatomy of the shoulders so we understand what we’re trying to achieve in our shoulder workouts and then we’ll talk about how to build size and strength.

Understanding the Shoulder Anatomy

Your shoulders are comprised of three major muscles known as deltoids, and here’s how they look:

It’s very important to develop all three heads of this muscle group, because if one is lagging, it will be painfully obvious.

Home Shoulder Exercises Workouts The Best Shoulder Exercises For Mass

Do you want to know 5 exercises which will really improve your shoulder appearance and strength? These exercises are top quality but they should not obviously be carried out whilst neglecting the rest of your body. Ok, so in terms of the best shoulder workout, here it is:

  1.  Lift Heavy and Focus on Strength Gains

    Many athletes over-complicate their training. One of, if not the best time-tested and proven strategies is to simply lift heavy on the most important exercises and focus on making small incremental improvements each workout.
    This means carefully tracking workouts and focusing on improvement in each and every session. Shoulders are a stubborn muscle group, especially for naturally skinny people (ectomorphs), so it’s necessary to emphasize progressive overload principles.Take for instance the dumbbell shoulder press – one of the best mass building shoulder exercises used by athletes at every level. If you performed the dumbbell shoulder press with 55 lbs for 7 reps in your last workout, push yourself to do 8 reps with the same weight the following workout, or move up to 60 lbs and do 7 reps again. This forces the muscles to respond and grow bigger and stronger. This may sound extremely basic, but too many people in the gym don’t follow this simple, effective principle. It’s the little things that make a huge difference. 


    How do you do it?Sit on a chair at home or an upright bench at the gym. Lift 2 dumbbells and pull them to your shoulders. Keep your feet shoulder width apart. With your elbows directly beneath the dumbbells, raise them upwards until straight above your head, then lower the dumbbells to the starting position.


    How do you do it?Lift 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep your knees bent to prevent hurting your lower back. Hold the dumbbells at arms length in front of your. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. As with previous exercises, hold this position briefly to maximize the peak contraction in the rear deltoids and then lower the dumbbells back to the starting position.

  4.     Train all three heads of the deltoid muscles

    As we mentioned earlier, deltoids actually have three sections. Unfortunately, many people fail to realize this, which is why you rarely see a shoulder with the front, middle and rear portion fully developed. Without adequate development in all three sections, it’s nearly impossible to form those powerful looking boulders.The difference between the average guy who is fairly lean and muscular with some ab definition and the ripped fitness model is all in the V-taper, and for many people, developing the anterior and posterior deltoid muscles is the missing link for achieving that sought-after shape. The wider and thicker your shoulders are, the better your V-taper ratio will be.


     How do you do it?Get 2 dumbbells. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Using your deltoids, raise the dumbbells out to the sides and upwards until they are just above shoulder level. Hold this position for a second to maximize contraction in the deltoids. Lower the dumbbells back to the starting position. Then repeat

    thanks for reading.

Diet Secrets for Female Bodybuilders

The Velocity Diet for Women is a weight-loss program that relies heavily on the use of meal replacement protein shakes and dietary supplements that proponents claim can stimulate weight loss and suppress your appetite. During the 28 days that the plan lasts, you will eat only one meal of solid food per week and follow an exercise regimen daily. While the plan promises quick weight loss and a lean, more muscular body, the Velocity Diet's many disadvantages make it a poor choice for long-term, sustainable weight loss.


• Eat More Fats. Hormonal disruption starts to occur in the premenopaual years, can last right through menopause and it doesn't stop there but to keep hormones happy, you need fat in your diet.

Make oily fish a regular dietary habit, snack on seeds or add their oils and butters to your meals and snacks and consider supplementing with Omega 3 fats.

• Go easy on grains. Yes, unrefined grains offer fibre, vitamins and minerals but they are still a rich source of sugar when broken down into their component parts after digestion and you don't need many of them in a day unless you exercise a lot. 

  • Ms Kirk says menopausal women need to eat more fats to create hormones at a time when they are being disrupted. She suggests eating oily fish like salmon a regular habit

  • Office workers should limit starches like bread, pasta, rice and other grains. Instead, eat carbohydrates from vegetables and limit starches to one or two a day

  • A proper lunch, such as a hearty bowl of soup and a mixed salad with plenty of protein, keeps hunger at bay for hours and prevents snacking

  • Sushi and sashimi are good sources of iodine, which feeds the thyroid. The thyroid can become sluggish before, during and after the menopause


    Proponents of the diet claim that you can lose as much as 20 lb. in the 28 days that the program lasts, in addition to helping wean you off unhealthful food. The program is extremely simple to follow because it doesn't have any special meals to prepare, no calories to keep track of and no fat grams to count. The plan emphasizes both mild cardiovascular and weight-training exercises and, when you do eat solid food during the month, only unprocessed, low-fat foods are emphasized in order to help train you to continue in healthy eating habits after the 28 days on the program are complete.


    The most striking disadvantage of the Velocity Diet for Women is the plan's heavy dependence on meal replacement shakes and dietary supplements. Not only can this be prohibitively expensive for many dieters, it can make the process of dieting a serious strain as followers try to adhere to the plan's restrictions. Women who have families and children to care for may find the program especially difficult as they try to take of the nutritional needs of their family members. Additionally, health professionals contend that diets like the Velocity Diet for Women don't provide sustainable weight loss -- as soon as you have completed the program, chances are you will regain all the weight you lost. Because of the extreme nature of the diet, you should consult your doctor before starting the Velocity Diet.

    thanks for readin.

Sunday, March 27, 2016

6 Exercises That Build Muscle

When it comes to exercising, most people just focus on losing weight. There's nothing wrong with that. However, if you want to ensure that you're making the most of your time, and you want results to come in faster, building muscle is the key. No, you will not become a bodybuilder if you go this route. When you focus on exercises to build muscles, you will burn more fat, even if you're not working out. Imagine sitting at home, watching television, and getting your metabolism to spike. That can be done if you focus on the right elements. The following are just 6 exercises that can accomplish this for you.


Squats With Weight

The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.


Triceps down dog

Strengthens: Upper body, biceps, triceps, shoulders

From plank position, bend elbows to lower down as far as you can, then straighten them. Lift your hips up as you push back into Down Dog position, pressing your heels toward the floor. Return to plank. Do entire sequence 10 times.


 Pull Ups


 Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.


The Mighty Bench Press


For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.


Reverse Crunch


This is similar to the vertical crunch but lifting off the hips rather than the shoulders. This exercise works the rectus abdominis muscle. Equipment needed is an exercise mat. Starting position is to lie face up on the mat with hands on the floor or behind the head. Bring the knees toward the chest until bent to 90 degrees with the feet together or crossed. Contract the abs, lifting the hips off the floor while doing so. The legs reach upwards to the ceiling. Lower back down and repeat for 1 to 3 sets of 12 to 16 repetitions. The bodybuilder will feel tension or stress on the lower part of the abs.


Jogging and Exercise Recommendations

If weight's your issue, it's helpful to know what guidelines experts recommend to maintain your current weight -- and how much physical activity you need to lose it. According to the Centers for Disease Control and Prevention, if you want to prevent weight gain, you need at least 150 minutes of moderately intense aerobic exercise, such as brisk walking, spread out over the course of the week. You can get the same results by engaging in a vigorous-intensity exercise like jogging 75 minutes a week. However, if you're trying to lose weight, you likely need to log more minutes of exercise each week and simultaneously decrease your calorie consumption.

thanks for reading.


Saturday, March 26, 2016

Gain 5 Pounds of Muscle Workout Routine

Building mass may not always be easy, but it’s pretty simple: Lift hard (and with high volume) and eat a lot. On the training side, we offer the following month-long program. These four weeks of mass-gaining are full of straightforward exercises done predominantly in straight set fashion, with minor influences of intensity techniques (drop sets). These workouts will typically involve lots of rest and heavy to moderate weight. The key to this program is that you’ll only be training each body part one day per week during the four weeks, so you’ll need to get after it like gangbusters each time out. You should anticipate a few days of soreness following each workout, due to the high volume (total number of sets) involved—this is why we designed the split with three full rest days, as follows:

Day 1 Exercise 1

Bentover Row

Sets: 1*, Reps: 6, Rest: 60 seconds

Lift the bar off the rack,letting it roll toward your fingers. Keeping your lower back arched and abs braced, squat as low as you can. *Perform two warmup sets of 12 and then do one max set of six reps.

Day 2 Exercise 2

1A.Bench Press

Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. lift the bar off the rack and lower it to your sternum, then press the weight up.

1B. Dumbbell Row

Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. allow the arm with the dumbbell to hang. row upward. complete all your reps on one side, then switch hands and repeat

2A. Dumbbell Overhead Press

Hold a dumbbell in each hand at shoulder level. keeping your core braced, press the weights straight overhead. if your shoulders hurt, do the exercise with your palms facing in.

Day 3 Exercise 3

Bentover Row

Sets: 3, Reps: 8-10, Rest: 45 seconds

Hold the bar in front of your thighs and lower your torso until it’s about 45 degrees to the floor. Keep your lower back in its natural arch throughout. Squeeze your shoulder blades together and row the weight up to your belly.

Day 4 Exercise 4

Reverse Crunch

Sets: 3, Reps: 15-20, Rest: 30 seconds

Lie flat on the floor with your arms out to your sides, palms down, and hips and knees bent 90 degrees. Contract your abs and curl your hips up off the floor.

Day 5 Exercise 5

Cable Woodchop

Sets: 3 Reps: 12-15, Rest: 30 Seconds

Attach a rope handle to the high pulley of a cable station (or adjust one to about shoulder height if available) and stand far enough away from the machine so that there is tension on the cable. Set your feet shoulder-width apart. Rotate your torso away from the machine as shown. Complete all your reps on one side and then repeat on the other side.

thanks for reading.

Friday, March 25, 2016

6 Bodybuilding Breakfast Ideas

Well, most of us would be dragging our feet, slogging through work and feeling miserable by the time lunch rolled around – and good luck trying to hit the weights hard without breakfast! It’s a cliché, but there are good reasons that breakfast is labelled “the most important meal of the day”.

Research shows that starting your morning off with a healthy breakfast (“healthy” doesn’t include cold pizza or rainbow-coloured cereals) can improve concentration and cognition, increase physical strength and stamina, and help ensure you’re eating a well-rounded diet that contains all the nutrients you need for optimal health and recovery.

The only downside of preparing a nutritious breakfast every morning is how long it takes. Between washing and drying, grooming and shaving, and dressing and driving, who has the time to whip up something that satisfies the palate and nourishes the body adequately?

But fear not young bodybuilder (or whatever age you may be) – because 6 quick and easy breakfast ideas are here! If you’ve been wondering what to eat for breakfast, or you’re simply looking for a faster way to prepare your first meal of 

  1. Egg White Puffs

When you diet, traveling can seem more like a pain than an exciting adventure. I remember asking myself, "How on earth am I going to get my egg whites and oats every morning?" Oats can be easily packed in Ziploc baggies, but egg whites are another story. To make things easier on myself, I got creative and came up with these portable egg-white puffs. Below is the recipe for my favorite veggie combination, but feel free to get creative!


    Liquid egg whites
    Chopped spinach
    Chopped bell pepper
    Chopped onion
    Sea salt and cracked black pepper to taste


    Preheat oven to 375 degrees.
    Spray muffin tin with non-stick cooking spray. (I like Pam olive oil spray).
    Fill each muffin cup halfway with liquid egg whites.
    Add chopped veggies to each cup until almost full.
    Bake for 20 minutes.

Approximate Nutrition Facts

Calories 168
Total Fat 1 g
Total Carb 10 g
Protein 30 g

2- High Protein Oatmeal


    ¼ cup ground almonds
    1 tbsp. powdered cinnamon
    1 scoop vanilla or vanilla-caramel whey protein powder
    2 packets instant oatmeal (Quakers Microwaveable sachet or similar)


    Mix instant oatmeal, whey powder and cinnamon in a bowl.
    Add hot semi skimmed milk (or microwave as directed on oatmeal packet) and mix to desired consistency.
    Garnish with crushed almonds.
    Serve hot and enjoy!

Approximate Nutrition Facts

Serving Size: 1
Calories: 550
Protein: 40 grams
Total Fat: 20 grams
Total Carbs: 65 grams

3- Banana-Walnut French Toast

There are times when you just gotta have French toast! For me, it's those rainy cozy weekend mornings that call for an extra delicious breakfast. If you have some extra time to prepare your breakfast, try my healthy take on this all-time favorite!


 4 pieces Ezekial bread
    1/3 cup liquid egg whites
    1 egg
    Splash of almond milk
    1/2 tbsp sugar-free hazelnut syrup
    1/2 tsp vanilla extract
    Cinnamon and Stevia, to taste
    1 banana
    8 walnut halves


    Whisk together egg whites, egg, almond milk, vanilla, hazelnut, cinnamon, and Stevia.
    Coat each slice of bread in mixture.
    Fry in a sprayed, heated pan 2 minutes each side, or until golden brown.
    Top slices with sliced banana, walnut halves, and your favorite sugar-free syrup.

Approximate Nutrition Facts

Calories 359
Total Fat 10 g
Total Carb 46 g
Protein 21 g

 4- Whole Wheat Bread French Toast


    4 slices whole wheat bread
    ¼ cup milk
    2 free range eggs
    Sugar-free syrup


    Mix eggs and milk.
    Soak bread in eggs and milk.
    Coat frying pan with non-stick spray. (olive oil is also a good option here)
    Place bread in pan. Fry until golden brown.
    Serve hot with syrup and cinnamon.

Approximate Nutrition Facts

Serving Size: 1
Calories: 540
Protein: 28 grams
Total Fat: 8 grams
Total Carbs: 50 grams

 5- Apple Pie for Breakfast

Here is a hearty and scrumptious protein shake to jumpstart your morning. It comes complete with some good carbs and healthy fat! I'm sure you'll enjoy putting a different spin on your usual morning protein shake.


   1 scoop vanilla protein powder
    1/4 avocado
    3 pitted dates, chopped
    1/2 apple, peeled and chopped
    1 cup unsweetened almond milk
    Cinnamon and Stevia, to taste


    Blend all ingredients.

 Approximate Nutrition Facts

Calories 399
Total Fat 16 g
Total Carb 54 g
Protein 27 g

6- Blueberry Protein Pancakes

Blueberries, blueberries, blueberries! I can't get enough of those little antioxidant bites. They're even better on some delicious protein pancakes.

1 scoop vanilla protein
    1/3-1/2 cup oats
    1/2 tbsp flaxseeds
    2 tbsp non-fat plain Greek yogurt
    1/4 cup unsweetened almond milk
    1/2 tsp baking powder
    1/4-1/2 cup blueberries, cinnamon and Stevia, to taste


    In a sauce pan, heat non-stick cooking spray over medium high heat.
    Blend all ingredients together.
    Pour mixture on pan and add half the blueberries to the pancake.
    When bubbles form on the surface, flip pancake and cook for another 2-3 minutes.
    Once pancake is done, top with remaining blueberries and sugar-free syrup.

 Approximate Nutrition Facts

  Calories 372
  Total Fat 6 g
  Total Carb 45 g
  Protein 33 g

 thanks for reading

5 Day Plan Diet and Training Guide For Skinny Guys

Many bodybuilders put a lot of focus into the details of their nutrition. Learn how these 10 principals can promote muscle growth and balance.

"Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice - give me the whole pie, please."

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. "I'll pack on all the weight I can now, then melt off the fat later," was the common motto.

Many bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal. 

Today, I’ll take you through a detailed guide to help you transform that skinny frame from mini to muscular. Steer clear of programs that promise you change in 15 days, 30 days or even 60 days. I’m not saying you will not see changes in that time-frame, but if you would like to see a significant change in your body, you’ll need a minimum of 3-4 months. Sorry if you’ve bought into the hype that you can somehow magically add massive amounts of mass in just a few weeks, it’s not going to happen. However, all I want from your end is dedication for the next 6 months to see great results. Deal? Now let’s get started.

Body Types

Ectomorph ( AKA Skinny Guy)

For those of you that don’t know, there are primarily three body types that exist. You, the skinny guy, fall under the ectomorph category. Characteristically ectomorphs have thin and long bones, less fat and find it hard to put on fat or muscle. This, let me tell you is a good thing. Endomorphs and mesomorphs (explained below)  find it hard to burn off stubborn fat, especially in their lower belly and sides which alone can take months of strict dieting and cardio to shift. This is something you won’t have to struggle with if you happen to increase body fat to an unwanted level, because you’re blessed with a fast fat burning metabolism.

That’s the good news, the bad news though is that your body doesn’t have the capability of putting on muscle as fast as the aforementioned body types can. Don’t fret though, with the right amount of hard work and dedication you’ll have the body of an athlete and if you work hard enough maybe even a little broader. Don’t expect to gain the size of a pro bodybuilder, unless you want to take extreme amounts of anabolic steroids, which I absolutely do not recommend.

The key aspect of your program will be nutrition, which I’ll cover in detail later. You’ll have to eat double the number of calories that is recommended for the average guy/girl of your age in order to “feed” your muscles and help them grow. Poor nutrition is one of the main reasons skinny guys struggle to build muscle.


The mesomorph body type which is the ideal body type for bodybuilding as they have large, broad frames, put on muscle easily, have strong and well defined muscle. They don’t have a metabolism rate as fast as yours, nor is their metabolism rate as slow as endomorphs. They do stack on fat more easily than ectomorphs (skinny people) but not as much as endomorphs. They can easily put on muscle mass as well when compared to ectomorphs and endomorphs.


An endomorph on the other hand has the hardest of all the body types to work with. They have small frames, not much lean muscle mass, slow metabolism rates and put on fat very easily. They find it difficult to build muscle and burn fat. And here you thought your skinny ectomorph genetics were bad news.

This 5 day meal plan for skinny guys will help you gain weight and muscle size while also giving skinny guys the nutrition and energy needed to train hard and get big muscle mass gains.

Chest, Triceps And Abs

Flat Bench Press: 4 sets x 6 – 8, 8 – 12 reps
Incline Dumbbell Press: 4 sets x 8 – 12 reps
Cable Flyes: 4 sets x 10 – 12 reps

Skull crushers: 4 sets  x 6 – 8, 8 – 12 reps
Weighted Bench Dip: 3 sets x 12 reps
Triceps Pushdown: 3 sets x 8 – 12 reps

Ab Crunch Machine: 3 sets x 12 – 15 reps
Air Bike Crunches: 2 sets x  12 – 15 reps
Lying Leg Raises: 4 sets x 20 reps

Oblique Crunches: 2 sets (each side) x 20 reps each

Back And Biceps

Wide-Grip Lat Pulldown: 4 sets x 6 – 8, 8 – 12 reps
Bent Over Barbell Row: 4 sets x 8 – 10 reps
One Arm Dumbbell Row: 4 sets (each hand) x 10 – 12 reps

Barbell Curl: 3 sets x 8 – 12 reps
Hammer Curl: 3 sets x 8 – 10 reps
Dumbbell Alternate Bicep Curl: 3 sets x 10 – 12 reps
One Arm Dumbbell Preacher Curl: 2 sets (each hand) x 8 – 12 reps each

Rest Day

Legs And Abs

Squat: 4 sets x 12 – 15 reps
Leg Press: 4 sets x 12 – 15 reps
Lying Leg Curls: 3 sets x 12 reps
Leg Extension: 3 sets x 15 reps
Standing Calf Raises:4 sets x 12 – 15 reps

Crunches: 4 sets x 20 – 25 reps
Lying Leg Raises: 4 sets x 15 – 20 reps

Oblique Crunches: 2 sets x 20 reps


Dumbbell Shoulder Press: 4 sets x 6 – 8, 8 – 12 reps
Front Lateral Raise: 3 sets x 8 – 12 reps
Side Lateral Raise: 3 sets x 8 – 12 reps
Reverse Flyes: 3 sets x 10  – 12 reps

Smith Machine Shrug: 4 sets x 12 – 15 reps each

Saturday/ Sunday


Gain Weight Skinny Guy Meal Plan

4 large eggs with
1/4 cup grated cheese,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.
1 large baked potato,
½ avocado diced,
1 tomato diced,
1 tin (95g) tuna (drained),
1 tbsp sour cream.
1 cup cooked brown rice,
300g cooked chicken breast,
1 cup green vegies
Vitalstrength Rapid mixed with 400ml milk.
1 large banana
100g low fat cottage cheese.
100g whole almonds

Gain Weight Skinny Guy Meal Plan

2 poached eggs,
3 slices multigrain toast,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.
2 cups whole wheat pasta,
½ cup grated cheese,
125g tomato pasta sauce, 200g chopped chicken breast.
300g tuna steak,
2 cups cooked soba noodles,
1 cup stir fried vegetables.
1 tub greek yoghurt
1 large apple
2 Tbsp peanut butter
3 scoops (60g) of Vitalstrength Rapid mixed with 400ml milk.

Gain Weight Skinny Guy Meal Plan

4 large eggs with
1/4 cup grated cheese,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.
1 large baked potato,
½ avocado diced,
1 tomato diced,
1 tin (95g) tuna (drained),
1 tbsp sour cream.
1 cup cooked brown rice,
300g cooked chicken breast,
1 cup green vegies
Vitalstrength Rapid mixed with 400ml milk.
1 large banana
100g low fat cottage cheese.
100g whole almonds

Gain Weight Skinny Guy Meal Plan

2 poached eggs,
3 slices multigrain toast,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.
2 cups whole wheat pasta,
½ cup grated cheese,
125g tomato pasta sauce, 200g chopped chicken breast.
300g tuna steak,
2 cups cooked soba noodles,
1 cup stir fried vegetables.
1 tub greek yoghurt
1 large apple
2 Tbsp peanut butter
3 scoops (60g) of Vitalstrength Rapid mixed with 400ml milk.

Gain Weight Skinny Guy Meal Plan

Skinny Guy Smoothie:
1 banana,
1 cup oats,
1 tbsp flaxseed oil,
1 cup of milk,
3 scoops (60g) of Vitalstrength Rapid
Steak sandwich
2 slices multigrain bread,
200g grilled steak,
½ cup grated cheese,
1 tomato sliced,
1 Tbsp mayo,
¼ shredded lettuce
½ Roast chicken,
1 cup cooked couscous,
1 cup broccoli,
1 corn cob
with 1 Tbs butter.
Vitalstrength Rapid mixed with 400ml milk.
2 hardboiled egg
50g Fruit & Nut Mix

Gain Weight Skinny Guy Meal Plan

2 fried eggs,
2 slices multigrain toast, 100g bacon,
3 scoops (60g) of Vitalstrength Rapid mixed with
400ml milk.
2 wholemeal tortillas,
¾ cup refried beans,
½ cup cooked rice,
1 tin (185g) tuna,
1 sliced tomato,
1 cup shredded lettuce,
½ avocado.
Grilled white fish (250g),
1 cup sweet potato,
1 cup beans,
mixed green vegies
or salad.
Vitalstrength Rapid mixed with 400ml milk.
100g low fat cottage cheese.
2 pieces fruit.

Gain Weight Skinny Guy Meal Plan

80g cooked oats with,
3 scoops (60g) of Vitalstrength Rapid
1/2 cups milk,
1 sliced banana,
1 Tbs honey.
Fish or chicken (200g),
1 large cooked sweet potato,
1 cup green veggies.
1 piece of fruit.
2 cups wholemeal pasta,
shredded chicken breast (200g),
5 cherry tomatoes, basil, mushroom, feta
Vitalstrength Rapid mixed with 400m milk.
100g whole almonds.
Chicken/turkey sandwich
with 1 slice cheese.


Whey Protein

Whey protein is by far the most popular bodybuilding supplement and would make a great addition to the nutrition plan of hard gainer. There are different grades of whey protein depending on their purity. Whey protein concentrate is a less pure form than whey protein isolate but it’s a good place for beginners to get started. The reason why protein supplements are taken even though you can get all your protein from your food is because of the fact that due to the purity of the protein it is absorbed quickly into the bloodstream offering faster recovery and prevents your muscles from breaking down.

A great protein for you to consume would be Optimum Platinum Hydrobuilder. It includes a variety of proteins including whey concentrate, isolate, egg albumin and casein for a delayed release into your system. Along with that it also has creatine in its blend which provides you with that extra boost during your workout and also greatly helps in muscle recovery. Some of the other key ingredients include important BCAAs and Glutamine which are the building blocks of your muscles. While many people might suggest you to buy a mass gainer what would be ideal is to take a whey protein isolate and back that up with heavy and nutritious meals like I have suggested above.


BCAAs, as they’re known, are the building blocks of the protein. They play a key role in the synthesis of protein in the body and not only help the rate of synthesis but also the cell’s capacity for protein synthesis. They also play a key role in reducing the rate of protein breakdown which prevents muscle breakdown.

That’s a wrap on everything you should be doing as an ectomorph. There are three key ingredients to having a great physique, firstly the right workout, secondly the right nutrition and lastly dedication. If you can give me these three things for 6 months, I can guarantee you your physique and life will have turned on its head.

thanks for reading.

Monday, March 21, 2016

7 Best Muscle-Building Back Exercises

Not sure which exercises to select on back day? Check out our list of the 7 best back builders and get ready to grow!

When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 7 mass-building back exercises.

While head-to-head exercise comparison research is a bit limited in this area, we selected the following 7 exercises based on factors such as available literature, how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others. This list will also help you figure out where to place each exercise in your workout.

If you get bowled over by the sheer number of rows you can do on back day, or even draw a total blank when thinking of new exercises to try.

1- Bent over barbell rows

For a thick, muscular, strong back perform bent over barbell rows. These are great at developing the upper back. They will engorge you traps, lats and all the support muscles with blood, producing an intense pump.

2- Barbell Deadlift 

 This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.

There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.


3- Chin Ups

Chin ups are one of the best exercises if not the best exercise for building a huge back. They are hard, but the pain will be worth it. They are great at developing the lats, the muscle that greats a wide v taper look. They also indirectly workout you biceps and forearms, for the grip. 

   4- Lat Pulldowns

While you can't beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should "feel" your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.

DO THIS: Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.

   5- Standing T-Bar Row




 We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.

These aren't squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). This exercise is probably one of the easier rows to spot.
In your workout: Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to "reset" with a flat back before initiating the next pull!


 6- Single-Arm Dumbbell Row

 This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You'll get greater range of motion when training unilaterally, and you won't be restrained if your weaker side fails first. You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. Allowing a slight degree of rotation of the trunk may engage a greater degree of "core" musculature, as well.2
In your workout: Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.

 7- Decline-Bench Dumbbell Pull-Over

  Pull-overs for back? Absolutely! This one mimics the straight-arm cable pull-down you're probably familiar with. Yes, this is a single-joint move, but it allows you to really target and torch your lats. The decline version puts your lats under tension for a longer range of motion than when using a flat bench. Just make sure the dumbbell clears your head, and drop it on the floor behind you when you're done.
In your workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.

thanks for reading



Thursday, March 17, 2016

6 Best Easy Fitness 2016

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.

Here are simple, practical ways to work exercise into your day even when you're short on time:

1-Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

2-Take Your Dog For A Walk Or Simply Enjoy Some Nature Time With Your Kids

If you have a pet, instead of just letting your dog into the back yard to do his business take him for a walk. This is a great way for both of you to get some exercise and to bond together. Don’t have a pet? Then take the kids on a regular nature hike. And remember, there is nature even in the most urban of jungles. In the city? Look for squirrels and pigeons, and talk about how those animals survive in human dominated areas. Make this a time of family togetherness, appreciation for nature, learning, and fitness.

3-Do Easy Home Based Exercises

You can get exercise for your entire body at home, without spending a penny on any exercise equipment. Sound too tough because you are a world record holding couch potato? Then use the television to your advantage and do push-ups, sit-ups, squats, stretches, planks and other simple exercises on the commercials! If you watch television for 2 hours every night and you exercise on all of the commercials that could equal as much as 40 minutes of exercise every day without taking any time away from any activity that you enjoy!

4-While Traveling

1. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.

2. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.

3. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.

4. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)

5. Do calf stretches while riding in elevators.

5-Say No To Junk Food

Do your best to stay away from junk food. Yes, candy bars, potato chips and soda pop – we mean you! Avoid even buying processed foods laden with sugar, salt and preservatives; if the food is not even in the house it will be a lot harder for you to eat it. Still need a little treat once in a while? Keep a supply of individually wrapped dark chocolates in a high cupboard; this way, you have to go out of your way to get it but can satisfy your sweet tooth in a way that will give you a few antioxidants as a bonus without derailing your diet. Still afraid that your diet is lacking? Consider bulk supplements such as multi-vitamins and vitamin B to round out your nutritional intake and to give you the extra energy that you need to stick to your new exercise habits.

6-At Work

1. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.

2. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

3. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.

4. On breaks, spend 5 to 10 minutes climbing stairs.

5. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

6. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

thanks for reading

6 Of The Best Ab Exercises for BodyBuilding

Yes the dreaded abs, we’re finally down to that part of the body that consumes the largest portion of your workout hours, but sadly, the least results to show. That troublesome muscle group that only a few ever seem lucky enough to flaunt at the pool, beach, gym or simply anywhere there’s an excuse to strip. This stubborn area of the body gives even the most ardent fitness fanatics nightmares. Many people just seem frustrated with the state of their abs because that layer of fat never seems to budge despite hours of abs workouts and specialized abs routines; and only few people know why.

Abs aren’t too difficult if the right abs workouts are incorporated into your fitness routine. Here are the five best workouts you’re not incorporating in your workout routine for maximum results.

Lower-Ab Leg Lift

Work deep down into those lower abs with this Pilates-esque move. With your back flat on the floor, lift your legs straight into the air, squeezing the inner thighs together. Supporting your head gently with your hands (no pulling!), lift your neck. Contract the core to keep your lower back firmly on the ground, then slowly lower your legs until your feet are six to 12 inches from the floor (if your lower back starts to arch up off the floor, you’ll know you’ve lowered those legs too far). Keep your legs straight and pressed together as you slowly lift them back up to starting position. Try for 10.

Bicycle Crunches Abs Workout

Probably the king of Abs workouts and one of the most effective abs exercises! If there was any one abs workout routine that’s perfectly designed to work your abdominal muscle groups, it would be the bicycle crunch.

   - Lie on your back flat with your shoulders against the ground and your feet flat on the ground with knees folded.
    - Clasp both hands behind your head, both elbows pointing forward towards your feet, and raise your right elbow to touch your left knee, your right leg should be fully extended and above the ground.
   - Repeat the same procedure on the alternate side to complete one rep of the exercise routine.
   - To make this abs exercise effective, hold your pose for at least two seconds at the point where each elbow meets the alternate knee for a more intense abdominal burn.

Stir The Pot

Forget side crunches. Get at those obliques with the deceptively challenging Stir The Pot. Start on your knees with your feet on the floor and your forearms resting on the stability ball. Brace your core and roll the ball to the right and away from you. Contract the abs to pull the ball back around to complete a full circle, like you just stirred a pot of your favorite seasonal stew. Complete five circles in each direction, keeping the spine straight. The larger your circle, the harder it will be. If you need an extra challenge, move up from your knees to your toes. 

Swiss Ball Roll-out Abs Workout

 This exercise is designed to mimic the workings of an ab wheel roller but improves on it because the lower back is less prone to injury. The principle that makes this workout effective is quite simple.

  -  While kneeling down on a mat, place your hands on a stability ball, and slowly rest your weight on it. Slowly roll the body away from your body and roll it back toward the body to complete one rep.

Single-Leg Bridge

You’ve probably performed your fair share of bridges, hoping to target your hamstrings and glutes, and you’re certainly not wrong for doing so. But balancing on one leg requires the core muscles to kick in to keep your whole body stable while you lift and lower. Lying on your back with your arms by your sides, plant your right heel on the floor and extend the left leg straight toward the ceiling. Pressing through that right heel, lift the hips until your spine is straight. Then gently lower the hips back to starting position. Try for 12 on each leg.

Cable Rotation

This sharp, sports specific, movement is perfect for ripping up the oblique areas of your abs. To do this exercise,

  -  Stand with feet slightly apart, one in front of the other and a cable in both hands at shoulder height.
  -  The cable should be at right angles to the body from either the right or left side.
  -  Slowly rotate the body while dragging the cable away from its anchor to complete a rep.

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