How to Lose 3KG of Water Weight in 2 days and Look Ripped / 4 steps

step on the scale. Shockingly, the number is up. Not by a ton, but it's definitely a few pounds higher than it was yesterday (or the day before). You've been exercising regularly and eating well — so what's up?

Your water weight. When you gain a pound or two in just a few days, water is almost always the culprit. Fat takes more time to accumulate, so it isn't really possible for you to gain weight from fat in a matter of a day or two, says Sylvia Tara, Ph.D., author of The Secret Life of Fat.

Plus, glycogen, which is the stored form of glucose that our bodies turn to for energy, holds much more water than fat does because of its biochemical makeup, Dr. Tara says. Stored in the liver and muscle cells, glycogen is hydrated with three to four parts of water. So when you lose weight quickly, you're depleting those glycogen stores, which tells the liver and muscles to hold onto any bit of glucose — and its accompanying water — that you take in when you eat. If you step on the scale at some point during this process, then it's likely that the number will be higher.

If you're looking to skip out on the water weight, there are a few tricks you can try. These are the ones Dr. Tara says work best for seeing less fluctuation on the scale.

Cut Down Sodium Intake

While salt might be a great way to add flavor to foods, it doesn’t do your body much good.

Salt causes your body to hold on to more water which gives you a bloated look.

If you think you might have consumed too much salt just sweat it out with some exercise or sit in a steam room for 15 minutes.

Alternatively, you can drink tons of water to flush out the salt which works well with tip # 1.

How to Lose 3KG of Water Weight in 2 days and Look Ripped

Have you ever wanted to lose a lot of weight in a short period of time?

Ok chances are all of you have.

While losing 7 pounds of bodyfat in 2 days is impossible, you can lose water weight which will leave you looking more shredded even if the effect is temporary.

Check out our tips below for losing some quick water weight for that upcoming vacation / trip to the beach / wedding.

 Drinks tons of water

Ok so this might seem a bit counter-intuitive but hear us out.

By drinking tons of water your body will actually carry around less water.

You see, when your body isn’t getting enough water it starts panicking and holding on to whatever water it does have.

As a result, your body starts to pack on the water weight.

However, once you start drinking tons of water, your body will start getting rid of all the extra water it doesn’t need.

It stores very little water because it knows that plenty more will be coming.

As a result, you actually end up losing water weight and get a flatter stomach!

Reduce Carb Intake

Most people don’t know that every carb your body stores has water in it.

Therefore, if you want to lose some water weight simply reduce your carb intake.

As for the carbs that are already stored, when you do some exercise to burn them off you will also burn off the water that is stored within them.

Take a Fat Burner

Why a fat burner?

Well, fat burners are designed to reduce water retention, increase your metabolism and eliminate hunger cravings.

So by taking a fat burner you will lose excess water weight and look more ripped in the process.

Just imagine how much excess water is in your stomach area and how fat it makes you look

If you could get rid of most of that water in your stomach area, wouldn’t you look more cut?

You might even be cut but you are holding too much water for your abs to show.

Even though this is a short term solution fat burners will also help with long term fat loss.

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5 Tips to Lose the Stubborn Back Fat / bodybuilding110

It's a nightmare when it comes to shedding your stubborn back-fat. And all those dreams of wearing your several backless dresses go out the window. How annoying is it when you have this overhang from wearing a bra, and you can just feel it wobbling around, every time you walk?! If you totally relate to this, then don't worry, we've got some easy workout hacks that'll help you get rid of your back-fat. 

Mix Cardio With Weight Training – Cardio will only train one type of muscle fiber and you'll basically just be focusing on one part of your fat-burning furnace. Adding HIIT and weight training sessions a few times a week will do wonders to your entire body, and help you hit the target areas you've always wanted to.
Whatever you decide to do, make sure to you really step out of your comfort zone because that’s the way to get real results.

Diet Diet and Diet – Any article dealing with fat loss, is always going to talk about the importance of eating healthy foods instead of unhealthy ones, and rightfully so.

If you wish to lose weight, you absolutely must, without fail, ensure that the majority of your nutrition comes in the form of fresh, healthy, and natural foods which are low in sugars and trans fats.

Fresh fruits and vegetables are essential, as are lean proteins, complex carbohydrates, and even the right amounts of healthy fats, as they will speed up the metabolism and balance the muscle building hormones such as testosterone and growth hormone.
Forget processed junk foods, and instead opt for natural and healthy foods instead.

 Train your back – Ok, training your back and performing back exercises alone won’t help you lose your back fat, per se, but it will help you build muscle mass, which in turn will burn more calories and replace the back fat once you lose it.

Compound back exercises will help you strengthen your back muscles and build a powerful back that will give you that athletic look.

Try Interval training – After a while, steady state cardio is going to get pretty boring, not to mention the fact that you will find yourself hitting a natural plateau, and the progress will stop eventually. When this happens, try doing interval training instead.

With interval training such you will alternate between bursts of intense exercise, and slow/steady exercise. Just for illustration, imagine walking for 60 seconds, then sprinting for another 30, then walking for another 60 seconds. Imagine repeating this cycle several times in the course of 15-20 minutes.

Interval training can be especially beneficial because you are done with it in a shorter period of time, and you can naturally burn more calories thanks to the “afterburn effect” where you boost your metabolism burn more calories for several hours after the workout has finished, even when you are resting.

 Try working with a personal trainer – Targeting stubborn back fat, or any other form of fat for that matter, can be tricky, so you may benefit by hiring a personal trainer, that knows exactly what they’re doing.

For anybody trying to lose fat, a PT is a valuable tool as they will tell you exactly which exercises to perform, how long to perform them, how often to perform them, what to eat and drink, what not to eat and drink, and how to stay motivated in order to reach your.

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4 Best Crushing Workouts For Bigger Forearms

Your forearms don’t get the respect they deserve.

Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.

Failing to train forearms results in weak grip strength, and let’s cut to the chase, skinny-looking arms. Target yours with these 4 forearm exercises and sayonara to your skinny arms.

These workouts can be performed at the end of your regular training sessions. Perform them in a consecutive manner, completing all prescribed sets and reps of one exercise before moving to the next.

Workout 1:

1. Wrist roller

• Grab a wrist roller with a pronated grip straight up and hold it out in front of your body.
• Make sure the rope is not wrapped around the roller, then roll your hands forward in an alternating fashion until the weight is raised and your arms are fully extended.
• Reverse the motion and return to the starting position.
• 3 sets x 4-5 reps, 90 second rest

2. Pinch grip

• Place two dumbbells or rimmed weights facing outward in a standing position on the floor.
• Bend down and pinch the head of each weight with your fingers, lift them off the floor and hold.
• 3 sets x 15-30 second hold, 60 second rest

3. Towel wring-out

• Grab a thick towel and soak it in water, wring it out by twisting your wrists in both directions.
• 2 sets x 60 seconds, 0 second rest

4. Wrist flexion/extension stretch

• Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, extend your left hand and gently bend the wrist back.
• Hold the stretch for 60 seconds.
• Perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
• 1 set x 60 second hold on each side, 0 second rest

Workout 2:

1. Farmer’s walk

• Pick up a heavy set of dumbbells.
• Stand tall and walk with them as fast as you can, maintaining a neutral back.
• 3 sets x 20-second walks, 60 second rest

2. Band finger extension

• Take a rubber band and put it around all of your fingers, then spread them apart as far as possible and hold for a second.
• 2 sets x 20-30 reps with each hand, 0 seconds rest

3. Single dumbbell wrist curl

• Take a dumbbell in one hand and sit on a bench, allowing your elbow to rest on your thigh, bend at 90 degrees.
• Your working hand and the dumbbell should be loosely hanging off your knee with your palm up.
• Curl your wrist up so your palm faces your biceps.
• 2 sets x 15-20 reps on each side, 0 second rest

4. Wrist flexion/extension stretch

• Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
• Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
• 1 set x 60 second hold on each side, 0 second rest

Workout 3:

1. Kroc row

• Place your left knee and hand on a bench and grab a dumbbell with your right hand.
• Maintaining a natural arch in the lower back, row the weight to your side in an explosive manner.
• To ensure maximum contraction, focus on getting a full range of motion by fully extending the shoulder at the bottom and forcefully pulling it up and back at the top.
• 3 sets x 15-20 reps on each side, 90 second rest

2. Single dumbbell wrist extension

• Take a dumbbell in one hand and sit on a bench, placing your elbow and forearm on your thigh and allowing the working hand to loosely hang off your knee with the palm faced down.
• Curl your wrist up so that the back of your hand faces your biceps.
• 2 sets x 20-30 reps on each side, 0 second rest

3. Lacrosse ball forearm roll

• Place a lacrosse ball on a box and place your forearm on the ball with the palm of the hand facing down.
• Push your forearm into the ball, then slowly roll from the wrist to the elbow and back.
• As you roll, turn your wrist slightly on both sides to ensure that all of the tissues have been targeted.
• 2 sets x 30 seconds on each side, 0 second rest

4. Wrist flexion/extension stretch

• Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
• Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
• 1 set x 60-second hold on each side, 0 second rest

Workout 4:

1. Towel pull-up

• Attach a towel to a pull-up bar, grab each end of it.
• As you hang from the towel, pull yourself up until your chin is raised above your hands.
• If this proves to be too hard, hang from the towel for as long as you can instead.
• 3 sets x As many reps as possible, 90 second rest

2. Cable thumb curl/pinkie curl

• Attach a rope handle to the pulley then grasp an end of it with your left hand and pull it to thread through the hole, so that you end up having one long rope.
• Take a step back so that your arm becomes fully extended then flex your wrist to bend the thumb back toward your forearm.
• After you complete all sets and reps with both hands, grasp the rope with your left hand again and perform the opposite motion by curling your pinkie toward the underside of your forearm.
• Repeat with the other hand.
• 2 sets x 15-20 reps on each side, 0 second rest

3. Cable supination/pronation

• Attach a rope handle to the pulley and make it thread through the hole as described in the exercise above.
• Grasp an end of it with your left hand, take a step back and sit on a bench.
• Maintaining a 90 degree bend in your elbow, rotate the wrist inward until your palm faces down.
• After completing all sets and reps with both hands, grasp the rope with your left hand again and perform the opposite motion by rotating the wrist outward until your palm faces up.
• 2 sets x 15-20 reps on each side, 0 second rest

4. Wrist flexion/extension stretch

• Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
• Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
• 1 set x 60-second hold on each side, 0 second rest

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17 Most Effective Abs and Core Exercises To Do At The Gym

We’re all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you’re cooling down.

But if you’ve ever wondered how you can work your abs with the equipment available at your gym, we’ve got you covered with 17 creative and effective ways to take your abs routine up a notch.

Killer core moves using some of the most common gym equipment: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You can adjust them to fit any fitness level. Next time you’re at the gym (and dread doing another crunch), pick three of the moves below and do 2 to 3 sets for the recommended number of reps.

Stick to it, and we promise you’ll feel the burn—and see results.

Pull-Up Bar

1. Hanging Leg Circles

How to:

• Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.)
• Engaging core and keeping legs straight, draw a big circle in the air with feet.
• Be sure to brace your abs tight so your body doesn’t swing back and forth.
• Reverse the circle.
• One circle in each direction equals 1 rep.
• Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

How to:

• This one may look like you’re running in the air, but hey, it works.
• Grip a pull-up bar with palms parallel, arms extended.
• Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground.
• From here, pedal your flexed feet as if riding a bicycle.
•  Repeat as quickly as possible while maintaining control for 30 seconds.

3. Hanging Side-to-Side Knees

How to:

• Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally.
• Pull knees as close to right side of chest as possible, then slowly lower back to starting position.
• Repeat by pulling knees to left side of chest.
• Completing both the right and left sides counts as 1 rep.
• Do 8 to 10 reps.

Make it easier: Draw both legs straight up to the centre of chest.

Cable Machine

4. Cable Isometric Hold

How to:

• Don’t let the cable machine intimidate you—it’s easier to use than you think.
•  Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest.
• Stand next to machine, left side facing away from machine.
•  Hold one cable handle with both hands, then take one big step away from the machine.
• Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady.
• Engage abs to hold the handle straight in front of body—don’t twist body toward the machine.
• Aim for perfect posture.
• Hold for 30 seconds, then switch sides.

Related article: 10-minute-home-bodyweight-abs-crusher

5. Cable Oblique Crunch

How to:

• Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground.
• Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand.
• Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch.
• Return to starting position.
• Do 10 to 15 reps, then repeat on the other side.

6. Side Plank With Cable Hold

How to:

• As long as you’ve mastered a bodyweight side plank, you’re good to go on this one.
• Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine.
• Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet.
•  Extend left arm so body forms a T shape.
• Hold for 30 seconds, then repeat on the other side.

7. Overhead Kneeling Cable Hold

How to:

• Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor.
• Start with right side of your body facing the machine, right foot and left knee on the floor.
• Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head.
• The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged.
• Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

8. Mountain Climbers

How to:

• Place the Bosu ball bubble side down.
• Start in a plank position, gripping the edges of the flat side of the ball.
• Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers).
• Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
• Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

9. C-Sit

How to:

• Place the Bosu ball flat side down.
• Sit on the centre of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground.
• Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced.
• Raise arms straight at your sides so body forms a V shape.
• Hold for 30 seconds.

10. Side Crunch

How to:

• Place the Bosu ball flat side down.
• Rest right hip on ball, legs extended straight.
• Place hands behind head with bent elbows. (Place right hand on ground if you need more support.)
• Crunch up to the left, engaging obliques and using your whole core to help stabilise.
• Think about bringing left elbow to left hip in order to engage obliques.
•  Do 10 to 12 reps, then repeat on other side.

Related article: how-to-get-ultimate-6-pack

Abs Roller

11. Abs Roll With Side Rotation

How to:

• If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use.
• Kneel on mat with knees hip-width apart.
• Grip handles of abs roller and roll forward, engaging core.
• As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques.
• Roll out as far as you can without letting hips fall to floor or without hiking hips.
• Slowly roll back to start position and roll out again, this time arching to the left.
• One roll to each side counts as 1 rep.
• Do 10 to 12 reps.

TRX Straps

12. Trunk Twist

How to:

• Place TRX straps at waist height.
• Stand facing TRX with feet a little wider than hip-width apart.
• Hold both handles, making a fist around the handles.
•  Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged.
•  Keeping arms straight, pull yourself toward the straps, driving hands to the right.
•  Return to starting position, then repeat, this time driving hands to the left.
• That’s 1 rep.
• Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

13. Double-Knee Drive

How to:

• Lower TRX straps so the bottom of the strap falls just below knees.
• Kneel on the ground facing away from the straps.
• Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps.
• Squeeze thighs to keep feet close together.
• Engage core and pull both knees in toward right elbow.
• Return to starting position, then repeat, pulling both knees toward left elbow.
• That’s one 1 rep.
• Do 10 to 12 reps.

Make it easier: Pull in one knee at a time straight to your chest.

14. TRX Pike

How to:

• Start in same high plank position.
• Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.)
• Slowly release and return to starting position.
• Do 10 to 12 reps.

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

How to:

• Lie face-up and hold barbell overhead with arms fully extended, hands shoulder-width apart.
• Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.)
• Aim to tap toes to right hand, then slowly lower feet back to ground.
• Repeat on the other side.
• That’s 1 rep.
• Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

How to:

• You’ll need an incline bench for this move.
• Lie face-up on bench and hook feet under foot holds.
• Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart.
• Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight.
• Slowly lower and return to starting position.
• Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.

Related article: six-minute-abs

17. Barbell Sit-Up With Chest Press

How to:

• Start in the same position as above.
• Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest.
• With core engaged, perform a chest press by pushing the bar out in front of chest.
• Slowly lower bar to chest.
• Repeat chest press 8 to 10 reps, then lower back to starting position.

Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight.

source  : www.musclespro.com

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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.

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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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. 

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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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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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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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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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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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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