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


Tuesday, July 31, 2018

Eating 2 Bananas Per Day For A Month, This Is What Happens To Your Body - bodybuilding110

Bananas are among the most popular fruits in the world and are consumed on a daily basis in the USA, where people eat more of them than oranges and apples combined. Like with most fruits, they contain a variety of nutrients important for our overall health. Bananas are rich in potassium, but low on sodium, which means they can reduce our blood pressure and the risk of cardiovascular problems as well. Bananas are also an excellent source of nutrients and fiber, as well as fructose and sucrose.

Most people think that a brown banana is not good for consumption, but studies have shown that these bananas are actually riper and better for our overall health. Ripe bananas are rich in a compound known as TNF, an anti-cancer compound which can prevent the development of malignant cells. Furthermore, TNF can also improve the communication between cells in the immune system and direct the movement of these cells towards injured and inflamed areas. According to studies, TNF can impair the growth and spread of cancer cells, and, when combined with the antioxidants from the fruit, it will boost white blood cell production and reinforce your immune system.

Bananas are rich in vitamin B6. On average, one banana contains around 20% of your daily requirement of vitamin B6. This helps your body produce insulin, hemoglobin, and amino acids that are needed for the creation of healthy cells.

Although we usually think that oranges and strawberries contain the greatest amount of vitamin C, bananas actually contain 15% of our daily norm of this important substance.

Vitamin C is an important anti-oxidant that neutralizes harmful free radicals (active molecules with insufficient electrons that can destroy the body’s cells). It also helps keep blood vessels healthy and produces collagen.

The potassium contained in bananas protects your muscles from cramps, whilst the carbohydrates provide you with enough energy to endure a heavy workout.

Monday, July 30, 2018

6 Things That Happen to Your Body When You Consume Eggs Protein - bodybuilding110

Eggs are one of the few foods that should be classified as "superfoods."
They are loaded with nutrients, some of which are rare in the modern diet.
Beyond easily upping your daily protein count—each 85-calorie egg packs a solid 7 grams of the muscle-builder—egg protein also improve your health.

1. You’ll Improve Your Cholesterol Profile

There are three ideas about cholesterol that practically everyone knows: 1) High cholesterol is a bad thing; 2) There are good and bad kinds of cholesterol; 3) Eggs contain plenty of it. Doctors are generally most concerned with the ratio of “good” cholesterol (HDL) to bad cholesterol (LDL). One large egg contains 212 mg of cholesterol, but this doesn’t mean that eggs will raise the “bad” kind in the blood.

The body constantly produces cholesterol on its own, and a large body of evidence indicates that eggs can actually improve your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL particles (which are thought to be less dangerous than small particles).

2. Your Body Loses Calcium

Consuming high levels of protein can cause your body to excrete more calcium in your urine, increasing your need for dietary calcium. If you don’t consume sufficient calcium to make up for this, you could have a higher risk for developing osteoporosis as you get older. The more protein you consume above that needed by your body for building muscle, the more calcium you will need to consume.

3. You’ll Protect Your Brain

Eggs are brain food. That’s largely because of an essential nutrient called choline. It’s a component of cell membranes and is required to synthesize acetylcholine: a neurotransmitter. Studies show that a lack of choline has been linked to neurological disorders and decreased cognitive function.

4. You Actually GAIN Weight

A lot of people think that a high protein diet means you will lose weight, but wrong. When you consume more protein than your body needs, the excess protein is used to provide your body with energy or turned into fat. You can’t store extra amino acids or protein for later use, so if you consume too many calories in an effort to increase your protein intake you will gain weight. A high-protein diet might help you drop pounds in the short-term. But if you’re going hard on the egg whites and whey protein without cutting out other stuff, you’re gonna gain weight, not lose it. In fact, one long-term study of more than 7,000 adults found that those who ate the most protein were 90% more likely to become overweight compared to people who ate less of the stuff.

5. You’ll Lose Fat

Largely because of their satiating power, eggs have been linked with fat loss. A study on this produced some remarkable results: Over an eight-week period, people ate a breakfast of either two eggs or a bagel, which contained the same amount of calories. The egg group lost 65% more body weight, 16% more body fat, experienced a 61% greater reduction in BMI and saw a 34% greater reduction in waist circumference!

6. Your Kidneys Start To Suffer

Although consuming excess protein is unlikely to cause kidney problems in healthy people, it can exacerbate existing problems. People with kidney problems are often advised by their doctors to limit the amount of protein they consume to avoid putting extra strain on their kidneys. If you have kidney problems, speak with your doctor about the amount of protein you should consume.

Sunday, July 29, 2018

8 x 8 Method For Chest Training - bodybuilding110

The classic bodybuilding expression is that when it comes to building muscle and losing fat, you can't ride two horses with one ass.

That's why for typical non-competitive trainees, it's wise to just focus on one goal at a time, either building muscle or shedding fat. While not impossible to accomplish both ends simultaneously, most trainees simply don't have the genetics, experience, or dietary discipline to do so. For the vast majority, separating the goals into two separate blocks or phases is a more practical approach.

But there are exceptions. If you're an intermediate strength trainee with a decent level of conditioning, there's an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat.

Gironda's 8x8 Method
Vince Gironda

The late Vince Gironda, considered by many to be the first bodybuilding coach – and definitely the most eccentric – referred to 8 sets of 8 reps (or 8x8) as the "honest" workout.

An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity.

How's it done? Like 10x10 or German Volume Training, choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest. This method can be applied for up to four different movements per workout, although I'd recommend working up to that as the program can be a real shock to the body.

If you feel like a complete waste of life after the fifth set of a 10x10 German Volume workout,This is all about training volume – you won't be tapping into strength benefits because you're using the wrong energy systems. However, since your heart rate may be up near sprinting levels throughout the workout, you can achieve amazing metabolic ramping and fat loss benefits.

#1. Barbell Bench Press

Unrack the bar and slowly lower it towards your chest until it almost touches it. It should take you around 3 seconds to perform this part of the lift. Without pausing at the bottom, explosively lift the bar back up until your elbows lock out.

Repeat the movement for 8 reps, then rest for 30 seconds and go again until you complete a total of 8 sets. It’s okay if you can’t pull off 8 reps on every set – just try to give your maximum and don’t go below 5 reps. A severe burning sensation in the chest will indicate that you’ve done it right.

And by the way, make sure to get a spotter as it’s highly likely that you will fail.

#2. Dumbbell Flyes

Dumbbell Flyes

Lie down on a flat bench and lift the dumbbells in front of you at shoulder width, making sure that the palms of your hands face each other. Slightly bend your elbows, then slowly lower your arms out at the sides in a wide arc until you feel a good stretch in the chest muscles. Raise the weights back to the starting position and repeat.

Aim to complete 8 sets of 8 reps with 30 seconds of rest between sets.

#3. Dips

Setup:Grasp dips bars with your arms extended and locked. Lean forward and bend your knees while keeping your legs crossed.

Execution:Keep your elbows out to your sides as you bend them to lower your body down until your upper arms are about parallel to the floor. Press your hands into the bars to extend your arms and raise your body back up.

Josh’s Notes: Lean forward and keep elbows out during the dip to put the brunt of the load on the chest. Follow outlined rest intervals weekly.

 #4. Reverse-Grip Bench Press

Set up:Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar. Press the bar up to the start position in a slight backward arc without letting your elbows flare out. Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.

Execution:With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down gently.

Josh’s Notes:This exercise emphasizes upper-chest development, and either a barbell or dumbbell is okay. Follow outlined rest intervals weekly.

 #5. Dumbbell Pullover

Setup: Lie across a flat bench with your upper back supported by the bench and your feel flat on the floor about shoulder-width apart or wider. Hold the inside edge of a dumbbell at arm’s length directly over your chest and drop your hips slightly toward the floor.

Execution: Bring your arms back behind your head as far as possible while keeping a slight bend in your elbows. Reverse the direction and pull the weight back up over your chest.

Josh’s Notes: The dumbbell variation of the pullover shifts a majority of the load to the chest. Keep a 10-15 degree bend iA

Tuesday, July 24, 2018

The Best Non Bench Chest Exercises! - bodybuilding110

Just because it’s chest da Opens a New Window. y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength Opens a New Window. , it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in pec-tacular fashion.

Try mixing it up by performing these 5 exercises to hit the chest from all different angles.

Once you begin incorporating these movements into your chest workout Opens a New Window. , you’ll be noticing a thicker, fuller, more developed chest in no time flat.

1. Pushups

Well, of course. The pushup is the king of bodyweight exercises with lots to offer to any fitness-oriented person. Besides helping you develop strength in the entire body and improving your core stability, pushups target the chest muscles rather effectively. Increase the challenge with advanced versions of the exercise for maximum chest involvement.

2. Dips

Many fans of this exercise will tell you that dips are the greatest chest exercise there is. And regardless of your personal view on that statement, the fact remains that not a single person who’s strong on dips has average pecs, while plenty of guys with a killer bench press lack great chest development. Dips are great basics that can activate every part of your pecs – when performing them, make sure you’re tilting your body downwards to fully engage the targeted muscles.

3. Landmine press

An unpopular yet highly effective exercise, the landmine press mainly targets the upper portion of the pecs, while improving core stability and strengthening the abs as well. It can be performed unilaterally (one arm at a time) or bilaterally (with both arms) with different results. Add an adequate amount of weight on one end of a standard Olympic barbell, grab it and push upwards.

4. Cable crossover

The cable crossover is an amazing chest exercise because it allows plenty of different positions which target different parts of your pecs from different angles. Setting the pulleys in the highest position will emphasize the lower pecs, the lowest position will focus on the upper pecs, while the middle shoulder-height position works best for hitting the middle pecs. Bring the arms towards each other at the end of each rep for greater activation of the inner portion of the chest.

5. Floor Press

If your bench press has hit a plateau, the floor press is a sure fire way to completely break that barrier down. Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. The main difference here will be that the repetition ends once the triceps hit the floor. The floor press will aide tremendously in improving the lockout portion of the press if it’s a weak point.

Thursday, July 19, 2018

How to Find the Right ABS Workout Program ?bodybuilding110

There are various programs that offers different kinds of abdominal exercises. However finding the right program can be a very challenging task since all the programs claims that they are ‘the best abs workout program’.

What you should understand is that no one type of exercise will continue to produce results for an extended period of time. For example if you are working your core using an unstable ball you will notice after a period of time that you’re not seeing any improvement in your body. The simple reason for this is that your body adapts to your exercise conditions and will not budge until you change your exercise routine.

The Right Abdominal Workout Program..

Your ab workouts should progress from your body being on an unstable surface so that all the core muscles can feel the full effect. Your core muscle are the main muscle to focus on when doing any exercise that targets your abdominal. This will allow the abdominal muscles to contract and relax to get the six pack abs you desire.

Stretching Is Very Important in your ab workouts..

You should also get a full stretch during the eccentric phase of your ab exercises. You don’t need to come all the way up but you must ensure that you crunch in your upper abs into your lower abs in each repetition to get the full burn and development.

Working The Lower Abs..

To laser target the lower abs section, a good exercise would be to lay on your back and perform leg raises. Another would be to also lay on your back but instead of doing raises you would keep your feet at about 45 degrees from the floor and hold it there.

Melt Your Middle

Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort—you're doing it right if you can't carry on a conversation—separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

For this interval workout, remember to include an easy 3- to 5-minute warmup and cooldown. You can run, bike, or use the cardio machine of your choice.

Burn More Fat!
Supercharge your workout with these tips.

- Basic Move: Plank
- Basic Move: Side Plank
- asic Move: Glute Bridge March
- Basic Move: Lunge with Rotation
- Advanced Move: Plank with Arm Lift
- Advanced Move: Side Plank with Rotation
- Advanced Move: Hip-Thigh Raise
- Advanced Move: Reverse Lunge With Single-Arm Press

Tuesday, July 17, 2018

How To Get Bigger Forearms With 2 Killer Workout Routines!

Sure, every guy is always working hard using the best exercises for sculpted six-pack abs. But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They’re one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. 

The following routine might seem a little unconventional while you’re doing it, but it’ll deliver thicker forearms.

wouldn’t hurt to improve your grip strength a bit – working on your grip will both develop your forearms and increase your capacity for heavy lifting. Finally, the following two workouts will help you really push those forearm muscles to grow.

1- Massive forearms workout

  •     Hammer curls: 4 sets, 10 reps
  •     Reverse curls: 4 sets, 10 reps
  •     Wrist curls: 3 sets, 20 reps
  •     Reverse wrist curls: 3 sets, 20 reps

 2- Massive forearms workout

  •     Suitcase deadlift hold: 3 sets, 30 reps
  •     Wrist curls: 3 sets, 20 reps
  •     Reverse wrist curls: 3 sets, 20 reps


Saturday, July 7, 2018

This Brutally Honest 3-Step Guide To Losing Weight Has Gone Absolutely Viral

Apparently, all we read and hear about these days are some “spectacular”, “miraculous”,”instant” ways to lose excess weight. Yet, experience has shown that there is no shortcut to success.

Namely, the whole process of losing weight requires a lot of strength, efforts, and determination.

Of course, in order to obtain the desired results, you need to pay attention to a few aspects, and not just your diet. Today, we will reveal a 3- step guide to losing weight, which, if you stick to its rules, will definitely help you get the body of your dreams!

1.) No beer

This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!

2.) Portion control

This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later – and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!

3.) Join the gym

Believe me, if you do not exercise, you will never get one of those bodies you admire in the newspapers! No matter how many pounds you lose due to a diet change, your body won’t be tight and muscular if you are inactive.

It is extremely beneficial to run or walk several times a week, but going to the gym will accelerate and boost the effects. Sometimes, you just need a thing to push you and stimulate you to finally reach your goal and stop feeling a loser.

You should visit the gym a few times during the week, and do all kinds of exercises. Remember, always start with moderate expectations, and as you are starting to be good in it, you can also raise your goals.

You should read about exercising, learn and try some new workout routines, study about the different muscle groups. Moreover, as you exercise, you will start to consider even healthier food options. You can even start planning your week menu in advance.

Over time, you will start receiving numerous compliments on your new look and this will boost your confidence. Undoubtedly, that will have a major impact on your entire life. Furthermore, if you proceed in this tempo, you will soon need new clothes!

Friday, July 6, 2018

6 High Protein Breakfast For Muscle Gains !

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning.

Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique.

Below are 6 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy.

1. Hard Boiled Eggs and Ezekiel Bread

Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400

Eggs offer an incredible measure of top notch protein, vitamins, for example, An, E, K and B, riboflavin, folic corrosive, minerals like calcium, zinc and iron… the rundown goes on! The muscle-building energy of eggs is unmatched, as the yellow spheres contain all fundamental amino acids required for ideal muscle recuperation and muscle development. Furthermore, it’s additionally advantageous as it gets! The most effectively versatile variation is the bubbled egg, obviously, so we propose you to set up a power combo of 3 expansive eggs (with yolks!) and two cuts of Ezekiel bread with your most loved low-calorie jam for a genuine morning vitality punch!
2. Greek yogurt combo

 Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390

As Greek yogurt only increases in popularity due to its high protein content so do the creative ways to combine it with other healthy, muscle-friendly fare. As a great high protein morning meal, this will require you to do a little prep the night before. Here you will want to use plain Greek yogurt to keep the sugar count down and either steel-cut or regular whole oats. Combine one cup of the yogurt, ½ cup of oats and a dash of vanilla extract. Let it sit in the refrigerator overnight. In the morning add in your choice of fruit and 1 scoop of vanilla whey protein. Stir and enjoy.

3. Veggie and Egg Scramble

Protein: 26g, Carbs: 12g, Fats: 16g, Calories: 290

As we mentioned before, eggs are loaded of muscle-building protein and healthy fats that help your organism function optimally, fuel your body and allow you to build lean muscle faster, and there are so many amazing ways to translate this muscle-building awesomeness into a tasty meal! If you’re looking for a low-carb breakfast recipe that will keep you full and lean, don’t overthink it – the basic veggie and egg scramble will give you all you need to stay healthy, satisfied and growing like a beast! Scramble 3 large eggs and add in ¼ cup of low-fat cheese and vegetables such as spinach, sliced tomatoes, peppers and mushrooms.

4. Protein oatmeal

Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300

If you are the “anti-overthinker” type who just wants to pour everything into the same bowl for convenience and ease this one was catered to you. Packed with long-lasting complex carbs, whey protein and healthy fats this quick meal covers all your bases. Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon a cinnamon and ½ cup of low-fat or non-fat milk. After microwaving for 1 minute add in 1 scoop of vanilla whey protein powder. Mix and add water for desired thickness.

5. Greek Yogurt Combo

Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390

Greek yogurt has turned into extremely popular with sound individuals who need to have their protein and appreciate it as well! Contrasted with most other yogurt brands, Greek yogurt conveys the most protein, and there are incalculable approaches to consolidate it with other muscle-accommodating sustenances and set up a wonderful breakfast. Purchase plain Greek yogurt to keep away from included sugars, and join one measure of it with ½ measure of oats and some vanilla concentrate, at that point let the blend sit in the cooler overnight. Early in the day, blend in a modest bunch of new or solidified fiber-rich berries and 1 scoop of vanilla whey protein. Ta-da!

6. Cottage cheese and fruit

Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200

With a ton of press surrounding Greek yogurt these days it’s easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience food needs to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and you’ll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.

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