Top 4 Exercises To Build Upper Chest workout for men

Workouts

rajatrrpalankar

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January 7, 2019

Top 4 Exercises To Build Upper Chest workout for men

Best 4 exercise / workout to build Upper Chest workout for men

This program only specialist in exercise muscle Upper chest workouts for men
Details and the ways that will be applied in

It may sound like a lot of trouble but it’s really don’t, you just need to put more effort on your upper chest to grow bigger chest for men, instead of making your chest look like monster boobs if you keep putting all your time and strength at the Flat Bench Press.

Browse the Internet for a few minutes for chest exercises for men and you’ll quickly be overwhelmed.

There are hundreds you can choose from, but very few are actually necessary for achieving your goals.

If you’re getting bored and don’t want to experience truly massive gains, feel free to rep through endless standard bench press sets and pecs deck reps until your back fuses with the surface of the platform beneath you. You might get better at that one exercise—and there’s nothing wanting to post big numbers and balloon your bench press max—but you’re spurning all of the potential benefits that other moves could offer. You want to stimulate your muscles in different ways, so you can challenge them to adapt and grow as your training plan progresses. For that, you’ll need variety.

There’s a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level.

Here are 12 of the best chest exercises to do just that. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks.

Find Best Upper Chest Workout Men Exercise at home or gym

You might have heard from somewhere that it is hard to build best upper chest without and equipment or heavy weight or exercises such as bench press. … There are reasons why some people think it is much harder to build chest with body weight exercises.Push-ups and dips not only engage your chest muscles but they also activate .

There are countless variations of push ups and dips, they all involve chest but to a different extent. The key point here is to perform exercises that TARGET CHEST SPECIFICALLY.

What do the above line mean? Just Think about push ups, push ups exercises you can do with various position like wide push ups , regular push ups and diamond push ups ones. You can do it with hands elevated as well as with your feet elevated. You can do slow ones and explosive ones. How does it work then?

The wider your hands are the more you activate your chest.
The higher your feet are, the more you activate your upper chest.
The higher your hands are, the more you activate your lower chest.

upper chest workout pushups — upper chest workout push ups

UPPER CHEST EXERCISES FOR SIZE AND STRENGTH

The biggest problem for most guys when trying to build impressive pecs is an underdeveloped upper chest. Everyone wants that popping square upper chest muscle. You know..? The kind of chest that turns heads in a low cut, v-neck top.

The problem is, most chest training routines don’t properly activate the curricular bundle. It’s very easy to recruit the lower/middle parts of the chest, but some people struggle to target the upper portion. Too much focus placed on flat bench pressing will fail to stimulate muscle fibres in the upper chest properly.

To achieve an overall well developed chest you will need to implement some targeted exercises. I have listed below some of my top exercises to target and develop the upper chest region.

The incline helps develop the upper chest, which will give your chest more of a full look. I would advise starting every chest workout with incline.

upper chest workout at home Without Equipment

1. Regular push-ups

2. Incline push-ups

3. Decline push-ups

4. Time under tension push-ups

Home chest workout (no equipment needed!)

For this workout, do three rounds of the following eight exercises. Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed!

10 regular push-ups
60-second star jumps
10 incline push-ups
60-second star jumps
10 decline push-ups
60-seconds star jumps
5 regular push-up with time under tension
30 mountain climbers

There are better ways to get a nice chest than old-school exercises. … Why Are Pushups Such A Good Exercise?, you learn that a simple,

In fact, here’s the very short list of the best upper chest exercises for men

Dip ( Chest Dips Workout )
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Reverse-Grip Bench Press

These are the only 4 exercises you need to build a fantastic upper chest ( chest workouts for men at home). Period.

1. Dip ( Chest Dips Workout )

The chest Dips Exercise is not only for the upper chest but also for overall chest. I recommend this exercise because of its free bodyweight workout.

you can add one more exercise to this i.e upper chest workout push ups

2. Incline Barbell Bench Press

If you want a full upper chest, you want to do a lot of incline bench pressing.

And if you’re going to do a lot of incline bench pressing, you want to make sure you’re doing it right.

Let’s look at each step

1. Lie down on the Incline bench and adjust so your eyes are under the bar.

2. Raise your chest up and tuck your shoulder blades down and squeeze them together.

3. Grab the bar with your hands slightly wider than shoulder-width apart.

4. Slightly arch your lower back and plant your feet on the ground, directly under your knees, shoulder-width apart

5. Unrack the weight by straightening your arms and then moving it horizontally until it’s directly over your shoulders.

3. Incline Dumbbell Bench Press

This Incline Dumbbell Bench Press upper chest workout with dumbbells is same as above exercise different is just instead of barbell we make use of Dumbbells.

4. Reverse-Grip Bench Press

Here reverse grip bench press we are holding barbell rod in reverse order. this will give pressure more on your upper chest portion. reverse grip bench press benefits are very effective your upper chest workout

This beginner upper body strength workout is perfect for people just getting … It includes easy-to-follow classic dumbbell exercises that target all of the … Hold the weights straight up over the chest with the palms facing in.

Chest out our blog on Inner chest workout how to get chest line?

How To Get The Line Down Your Chest?

This video will help you in getting the Line Down Your Chest

This is the Best 4 exercise/workout to build Upper huge Chest

For overall chest workout chest workouts for men at home CLICK HERE

Triceps Workouts – The 5 Best Muscle Building triceps Exercises gym

Workouts

rajatrrpalankar

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January 4, 2019

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Triceps Workouts – The 5 Best Muscle Building triceps Exercises gym

Triceps Workouts at the gym’s let’s Know Few Things of Triceps Muscles exercises

Triceps workouts at the gym, The triceps brachii muscle (Latin for “three-headed muscle of the arm”) is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm). The triceps is an ex-tensor muscle of the elbow joint and an antagonist of the biceps and brachi muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements. triceps workouts

5 best muscles building tricpes exercises — 5 best muscles building triceps exercises

The 5 Best Muscle Building Triceps Workouts at the gym

1. Push-Ups – Close Triceps Position exercise :

How to do close grip Triceps push-ups: triceps workouts at the gym

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

This pushups workout for triceps can also be performed at home ( triceps exercise at home), You can add some extra weight on your back to do this close grip triceps exercise at the gym or home.

2. Lying Triceps Extensions With EZ Curl Bar

How to do Triceps Extension workouts? : triceps workouts at the gym

Lie on a flat bench with an EZ curl bar at arm’s length. Your hands should be about six inches apart to get the best effect on your triceps.
Bend the arms at the elbows while keeping the rest solid and still, including the upper arm. Lower the EZ Curl Bar until it almost touches your forehead – it must be about an inch.
Then, as for the previous exercise, bring it back to its starting position with a single gesture.
Three sets of 10 to 15 repetitions with about a minute of rest between them should suffice.

This Exercise can also be performed using dumbbells to grow your triceps.

3. Triceps Rope Press down workouts V-Bar

How to do triceps pushdown? : triceps workouts at the gym

Find an available cable station that has a rope on a high pulley. Take the rope and make sure your hands are facing inwards.
The top of your arms should be frozen on your sides so that you only work the elbows on it.
Bend your elbows, lower the rope and lift the weight until your arms are fully extended.
Tighten all your activated triceps muscles for one second, then relax and let the rope return to its original position.
Three sets of 15 to 20 repetitions with about a minute of rest between them should suffice.

4. Triceps Dumbbell Kickback

How To do triceps dumbbell kickback? triceps workouts at the gym

Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

5. Parallel Bar Dips

Put your hands on the handles or bars and push yourself until your arms are taut.
Bend your elbows and start going down slowly. It should take you about three seconds to reach a point where your arms are completely horizontal, and when that happens, you have to explode in less than a second. When you return to the top, tighten all the activated muscles. If you feel too light, put on weight in the form of a vest or hang it on your belt.
This happens to people with low body weight and strong muscles, but it can also happen to others.
Three sets of this exercise will do the trick, with 10 to 15 repetitions per set and a minute of rest in between.

Best Tips to make your best triceps muscles begin recovery as soon as possible after you triceps workouts at the gym

Once your triceps workout is over at the gym, stretch further and make sure to eat carbohydrates and protein within half an hour. Your muscles, including your triceps, need nutrition to stay healthy and develop properly. This means that you should eat something with about 30 to 40 grams of protein, 60 to 80 grams of carbohydrates and at least 12 to 16 ounces of water (half a liter ).

Here is a Latest blog post for biceps and triceps superset workout at the gym that you must read to make your biceps and triceps muscles bigger and strong muscles.

How to use flax seeds to reduce weight | weight loss diet plan

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rajatrrpalankar

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January 2, 2019

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How to use flax seeds to reduce weight | weight loss diet plan

The most common problems among people, especially the ones who live in cities as they don’t get too much of fresh air and exercise like villages. There are ways that might be helpful in the process of weight loss. Green tea, yogurt etc.

one of the gradual ways to lose weight is the usage of Flax seeds.Flax seeds are helpful in other health benefits as well.

In this blog / article we will see some amazing ways to use flax seeds for weight loss.

Frequently asked questions….

Does Flax Seeds Help in Weight Loss?

Flax seeds contains anti inflammatory omega-3 fatty acids and antioxidants which help in several ways such as maintaining the proper hormonal balance, lowering cholesterol levels and reducing the sugar concentration, which in result can be a great method of the weight loss.

Flax seeds or linseed also known as alsi in Hindi is a very effective approach for weight loss. Very often, weight issues are due to poor diet and a bad metabolism. Therefore Flex seeds also help in increasing metabolism .

How To Use flex seeds for weight loss supplements fast way

Components Of Flex Seeds / alsi seeds benefits and it’s nutritional value:

Flax Seed can be Explained Pretty much by its three Essential Components. that help in weight loss process.

Omega 3 Fatty Acids:

These are vital for our normal metabolism and cannot be synthesized naturally by our body. So we need to take them from an external source.

Lignans:

Lignans are chemical compounds found in plants and are antioxidants. Anti-oxidants help to boost our immunity and are also beneficial for skin and hair.

Fibre:

It is very important for our metabolism. A good Fibre intake can help keeps the digestive system clean and lets it function properly.

Overall Health Benefits Of Flax Seeds:

When you lose weight, it is a tough time for your body. Eating less also means having less nutrition. But with flax seeds, you can stay assured of the fact that your body is getting the right amount of nutrients required as per your age.It is one of the best things out there and has got some of the best naturally provided elements essential for our body.

Flex seeds Nutrition Facts

100 g flaxseeds contain

Total carbs – 28.9 g
Dietary fiber – 27.3 g
Protein – 18.3 g
Saturated Fat – 3.7 g
Monounsaturated Fat – 7.5 g
Polyunsaturated Fat – 28.7 g
Omega-3 fatty acids – 22813 mg
Omega-6 fatty acids – 5911 mg
Vitamin C – 0.6 mg
Vitamin K – 4.3 meg
Vitamin E – 0.3 mg
Thiamin – 1.6 mg
Folate – 87.0 mcg
Pantothenic Acid – 1.0 mg
Niacin – 3.1 mg
Calcium – 255 mg
Magnesium – 392 mg
Manganese – 2.5 mg
Iron – 5.7 mg
Potassium – 813 mg
Phosphorus – 642 mg
Zinc – 4.3 mg
Selenium – 25.4 mg
Copper – 1.2 mg

How to use Flax Seeds for Weight Loss :

instead of buying very costly and harmful weight loss supplement it is better to make use of natural god gifted food product like flex seeds to loss some weight .

Here are 4 method to consume flex /alsi seeds for fast loss weight.

1. Flax Seeds Tea for Weight Loss:

Flax seeds tea is often deemed as an ideal diet for women and men who are trying to lose weight. It is easy to make, and has numerous benefits on our overall health.

Ingredients:

Flax seeds
Water
Cinnamon & Cloves
Honey (for taste)

Preparation time: 8-10 minutes.

How to make it :

Take one cup water and boil it and add 2 or 3 cloves and a pinch of Cinnamon
Steep ground flax seeds in the water for 8-10 minutes
Add honey as per desire

How it works: Flax seeds tea is renowned for weight loss. The nutrients inside it makes it an effective recipe.

Repetition time: Take is daily for few days.

2. Flax Seeds and Green Tea for Weight Loss:

Green tea is super popular to maintain an active, fresh and healthy body, and is hugely used for the weight loss. Preparing Green tea with a little flax seeds gel can be an effective method.

However, you can take them separately as well.

Ingredients:

Green tea
Flax seeds
Water

Preparation time: 4-5 minutes.

How to make it :

Take one cup water and boil it.
Steep it for 2 minutes and add one teaspoon of green tea.
Add quarter teaspoon of flax seeds powder
Add honey to taste

NOTE: Drink this Green tea as first thing in the morning.

How it works: This contains several antioxidants, works effectively for the weight loss.

Repetition time: Continue this for 8-10 days for start seeing a difference.

3. Flax Seeds and Yogurt for Weight loss:

Yogurt is also used to cure obesity and an increased weight because it provides you dairy benefits with no added sugar and calories.

Combining flax seeds with yogurt serves extra nutrients to body, reluctantly helps weight loss.

Following are the major benefits of adding flax seeds to Yogurt:

It is rich in nutrients. You get nutrients that you can’t take by Yogurt alone.
It boosts the process of weight loss.
The diet is protein rich, thus is a healthy diet for body.
The diet also reduces diseases as it is high rich in Omega-3 and fiber content.

This were few flex tips how to use and consume flex seeds to loss some weight

But Remember Regular exercise is very much important to get better and fast way to loss weight

tip 1 : Weight loss diet and daily habit

tip 2 : jogging exercise

tip 3 : Video

tip 4 : exercise and weight loss diet plan

tip 5 : exercise

Shoulder workout Top 8 perfect Shoulder Exercise for big rounded rotator cuff

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rajatrrpalankar

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December 31, 2018

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Shoulder workout Top 8 perfect Shoulder Exercise for big rounded rotator cuff

In This Blog We will see those top 5 best – perfect Shoulder workout exercise to make shoulder growth faster

Let’s Begin with exercises your gym guides is always ready to help you anytime. old blog post on shoulder workout 5 top

Shoulder Workout List

Here are top 8 perfect shoulder workout list that you need to perform on shoulder day to make you’re shoulder rotator cuff to look bigger and stronger.

Alternative Dumbbell Press.
Bent-over Lateral Raise.
Seated Military Press.
Behind the Neck Press.
Side Dumbbell Lateral Raise.
Barbell Front Raise.
Low Pulley Raise.
Alternative Front Raise.

1. Alternative shoulder Dumbbell Press.

Hold a pair of weights in front of your shoulders, palms facing your body. (The start position should look like the top portion of the dumbbell curl.)
f you have lower-back problems or are just starting out, do this move on a chair or bench that offers back support.
Begin with less weight than you would use for overhead dumbbell presses; you can always adjust in your later sets.
perform, shoulder press exercise with 3 sets of 15 reps.

2. Bent-over Lateral Raise.

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.

3. Seated Military Press.

Stand or sitting with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward.
Rest the bar on the front of your shoulders.
Drop down into a shallow squat, centring your weight under the barbell.
Press up through your heels.
Drive the bar directly above your head until your arms are straight.
Lower the bar down to your chest.

4. Behind the Neck Press.

To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
Elevate the barbell overhead by fully extending your arms while breathing out.
Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
Repeat for the recommended amount of repetitions 10 reps with 3 sets .

5. Side Dumbbell Lateral Raise.

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward . Continue to go up until you arms are parallel to the floor.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions is 10 reps with 3 sets

6. Barbell Front Raise

Allow your arms to hang straight down to mid thigh with the elbows extended. Your head should face forward, with your shoulders back and your chest up. Maintain a neutral spine and contract your abs to provide core support. This will be your starting position.
Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement. Continue the upward movement of the arms until the barbell is just above shoulder height.
At the top of the motion, pause briefly, and then slowly return to the starting position. .
repeat this Shoulder workout for 10 reps with 3 sets

7. Low Pulley Raise

Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat Shoulder workout for the recommended amount of repetitions and repeat the movement with the other arm. Shoulder workout

8. Alternative Front Raise.

Pick a dumbbells and stand the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs.
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
Perform this shoulder front raise exercise for 3 sets of 15 reps.

Conclusion : –

This are the best top 8 shoulder workout for perfect advanced shoulder exercise that can make you shoulder rotator cuff look big / huge in size shoulder like a round shoulder perform this exericise once or twice a week for best results .

post credit to bodybuilding.com

Metabolism Booster Foods – How to Increase Metabolism ?

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rajatrrpalankar

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December 28, 2018

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Metabolism Booster Foods – How to Increase Metabolism ?

Metabolism Booster food ..!! Before we go further let’s know about what is Metabolism ?

The definition of metabolism is the organic and chemical processes inside of organisms that are necessary to maintain life, or how quickly you burn calories or fat.

1. The chemical processes that let you stay alive are an example of metabolism.
2. The rate at which you burn fat and calories you consume is an example of metabolism.

Why some people have slow metabolism ?

If you have a slow metabolism, you are in a fix. Because no matter how much you control your food cravings, calories will inevitably get stored as fat. Worse, it will also be difficult for you to lose weight. Now, metabolism can be slow due to age, hormonal imbalance, stress, and heredity. So is there a way to boost your metabolism booster?

Yes, there are many food and life style that boost / increase metabolism , but in this blog we will see top food that naturally boost metabolism

Best Way to boost metabolism / Natural Metabolism Booster

1. Drink Green Tea

Green tea is loaded with epigallocatechin-3-gallate, a phytonutrient that helps in boosting fat metabolism, reduces the risk of cardiovascular diseases, diabetes, and obesity. Moreover green tea is a zero calorie drink, and you can add ginger, honey, lemon, cinnamon, mint, clove, etc. to give your cup of green tea a different flavor every day. Have a cup of green tea with your breakfast or between large meals.

2. Egg Yolk – metabolism booster

Yes, if you want to improve your metabolic rate then you should consume the whole egg. Egg yolks are rich in essential fatty acids, fat-soluble vitamins, and choline that regulates the gene responsible for fat storage in your liver. Consuming whole eggs also increases the plasma HDL cholesterol (good cholesterol) levels. So, you can have one or two whole eggs per day without raising the cholesterol levels too high. ( remember Exercise is important ) .

3. Eat Lean Protein

When it comes to increasing your metabolic rate, it is critical that you eat lean protein sources daily with each meal. A 58-kg person would need 47-58 gm protein (approximately 0.8 gm protein per kg weight). It’s a false notion that consuming protein can lead to fat gain. Protein is food for your muscles and eating protein will build lean muscle mass (along with exercise) which will increase your weight but reduce body fat percent. Also, proteins are difficult to digest thereby keeping you full for longer. Proteins also increase metabolic – build metabolism rate up to 35 percent. Consume lean protein sources such as fish, chicken breast, ground turkey, lean cuts of beef, soy, mushroom, tofu, legumes, beans, eggs, etc.

4. Include Fruits & Veggies for speed up metabolism

Fruits and veggies are loaded with dietary fiber, vitamins, minerals, and other phytonutrients that help to detoxify the body, suppress hunger, improve bowel movement, prevent cardiovascular diseases, and also increase the metabolic rate. It does so by reducing inflammation in the body. Inflammation is one of the reasons for slow metabolism and inflammation-induced obesity . Therefore, include green leafy and colorful veggies such as Chinese cabbage, spinach, kale, rocket spinach, cabbage, bok choy, celery, broccoli, tomato, bell pepper, beetroot, carrot, cauliflower, sweet potato, eggplant, etc. And for fruits have prunes, pear, apple, orange, tangerine, grapefruit, plum, lemon, pineapple, banana, avocado, black grape, blueberry, strawberry, raspberry, etc.

5. Consume Yogurt

Yogurt is loaded with good gut bacteria that helps digestion. Scientists have also found that consuming a substantial amount of yogurt can help reduce fat deposition in the mid-section of your body . Improper digestion is often the reason for a slow metabolic rate. Therefore consuming yogurt can help improve digestion and increase the metabolic rate. Have yogurt with fruits for dessert or just a small cup of yogurt after your lunch to boost metabolism. As you know yogurt us fast digestion product it works as an Metabolism Booster

6. Eat Nuts

Nuts are rich in healthy fats, vitamins, and protein. Healthy fats help lower inflammation and therefore helps to reduce the risk of inflammation-induced obesity. Nuts improve metabolism, increases satiety, and help metabolize fat. Consume 4-6 soaked almonds in the morning with your breakfast. You can also snack on 30-35 in-shell pistachios (unsalted) or include walnuts, pine nuts, macadamia nuts, etc. in your yogurt or dark chocolate to give it an extra crunch and flavor boost your metabolism diet with Nuts.

7. Drink Water When You Wake Up

Water therapy works wonders. Make it a habit of drinking at least two glasses of water first thing after you wake up in the morning. This will help flush out the toxins through urine and stool, thereby reducing inflammation. In fact, scientists have found that drinking 2 liters of water every day can increase metabolic rate . So you should also keep yourself hydrated throughout the day to keep your metabolism kicking.

8. Mixed Workout Regimen

Do a mix of cardio, strength training, and weights to burn the calories. You can also swim, walk, go cycling, play a sport, run intermittently, dance, etc. to mobilize the fat and increase your metabolic rate. If you want to boost your metabolism, you have to do physical exercise to keep your fat mobilization going.

9. Eat Every 2-3 Hours

Not eating enough can also slow down your metabolism. Because when you do not eat, your body goes into starvation mode and your brain signals the body to store all the calories. Therefore, your metabolism slows down, and you start gaining weight instead of losing it. So, eat healthy every 2-4 hours to keep your body from shifting to starvation mode. this habit will boost Metabolism Booster

10. Consume Omega-3-Fatty Acids

Omega-3-fatty acids are polyunsaturated fatty acids that help to reduce inflammation in the body. These days most foods that we consume contain an imbalanced ratio of omega-3-fatty acids and omega-6-fatty acids. Consuming foods that have a good amount of omega-3-fatty acids will help rebalance the ratio and help to improve metabolic rate . This, in turn, will help reduce weight. Consume fish oil, fish (with skin), flax seeds, spinach, soybean, walnut, caviar, chia seeds, pumpkin seeds, hemp seeds, and egg yolk.

11. Avoid Trans-Fats

Trans fats are harmful and can cause cardiovascular diseases, diabetes, insulin resistance, fatty liver, etc . Scientists have found that consuming foods containing trans fats can alter how nutrients are metabolized and absorbed in the body. It causes toxic buildup and inflammation, which ultimately results in a slow metabolism. Avoid foods such as a doughnut, fries, potato wafers, deep fried chicken, batter-fried foods, frozen pizza, margarine, cake frosting, non-dairy creamers, biscuits, frozen pasta, frozen lasagne, fried crunchy noodles, etc. So please try to avoid Junk food to boost speed up metabolism .

12. Get Enough Sleep

Not sleeping enough leads to a toxic buildup in the body, resulting in inflammation and slow metabolic rate. Lack of sleep is closely related to weight gain. Make sure you get at least 7-8 hours of sleep every day. Keep your mobile phone on night mode, shut down your computer, listen to soothing music. Healthy Sleep is best way to booster your metabolism .

Here is a Daily Diet plan to boost your metabolism – metabolism booster

How This Works in increasing metabolism ?

This diet chart lists all the foods that will help boost your metabolism plus the meal timings, which is also a crucial factor. To be precise, there’s a gap of 2-3 hours between every meal and you should maintain it. It will keep the cells active.

Pawel Ladziak – A Gym Guy Spends Lot of money to Look old

rajatrrpalankar

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December 27, 2018

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Pawel Ladziak – A Gym Guy Spends Lot of money to Look old

Pawel Ladziak – Spends A Lot Of Money To Make Himself Look Old

We all have an inner desire to look forever young no matter how old we get. But have you ever thought about looking old when you’re young? No Right. There is a gym Guy names Pawel Ladziak age who is now 35 year age and make makeup to look himself old.

No one wants to look old. Especially in this age of fashion and incredible beauty standards. The anti-aging industry is fast approaching a massive amount of $200 billion a year. Yes, you heard that right. $200,000,000,000 is being spent every year by people to look young.

But for Pawel Ladziak, a 35-year-old gym junkie, he’s spending his money on hair dyes and beard to look old. Like, a LOT older. Upon first glance, Pawel looks like a 60-year-old hunk. And even though aging up can be looked down upon, for Pawel, it brings out a lot more character. Have a look at his pictures.

Pawel Ladziak bodybuilder model — Polish Instagram Star Finds Success After Making Himself Look Older

Pawel is a personal trainer and Instagram Fitness model. He has over 335,000 followers on Instagram. He regularly posts photographs of workout routines and posing for Selfies.

His hair is dyed white to give him the appearance of being much older. He frequently is thought to be in his 60s.

Pawel began Bodybuilding when he was 16 years old. He goes by the name “Polish Viking”.

What about women, you ask? Well, his wife – a gorgeous woman – seems more than pleased with his transition.

Needless to say, he doesn’t spend his money on anti-aging creams.

So the Question is. why is Pawel Ladziak Doing this all?

This weird obsession started when he started to go white years ago and made up his mind he didn’t like wanted the old boring regular look. So, he just went all in on the “old” look. And now, he frequently gets mistaken for a man in his 50s or 60s.

pawel ladziak beach pictures — Pawel ladziak beach pictures

So what’s the main point of all this? Why does this young fellow want to look like an old grandpa? One word; Because of His Instagram. account

According to Pawel, his hair started to grey years ago but he was not a fan of the greying, snowy-haired head. So he decided to leave behind the salt-n-pepper look and dye all of his hair into a more bright white.

Although he already had a massive following on his account, he noticed a huge increase in followers once he started to dye his hair all white. It all worked out in favor pretty well. He now has over 400,000 fans and a lot of sponsorship to keep him going.

#Pawel Ladziak started going to the gym when he was just sixteen years old. But he wasn’t that serious until just a few years ago when he noticed people were following his transformation very fondly. Ever since then he’s been regularly posting his pictures on social media and frankly, we dig it!
Big supplement companies like to sponsor their products through him because all his followers are devoted fans who are interested in the “#gym” life. Now he likes to post his muscular photos comparing how is he looking today at how he looked 10 years ago.

And, of course, the casual picture of Pawel Ladziak hot wife… Because why not?

**Pawel Ladziak wife name Magdalena Magda**

Let’s talk about His interest

He does not hesitate to show off his glorious beard. And why not? That beard is goals. Every now and then he can be seen advertising for his favorite beard products and giving tips to his followers on how to grow and maintain a thick luscious beard like him.

And as you may have noticed before, he loves tattoos as well. He has many sick tattoos all over his body and they really go well along with his looks and personality.

Despite his weird obsession, he is also a big inspiration for many people who are having difficulty to keep up with their gym routine. Because he frequently engages with his fans, his followers are constantly asking him for nutritional advice and workout routines. He does not hesitate to entertain the queries made by his avid followers.

There are three things he loves for sure; he body, his beard, and his beautiful wife ( Magdalena Magda ). There is not a single doubt that he is, in fact, a buffed up guy who built up his body through all natural means and we can probably take him as an example to not let life get in between our body goals.

Reverse Plank That Help Strengthen The Core And Lower Body

Workouts

rajatrrpalankar

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December 25, 2018

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Reverse Plank

Reverse Planks It’s especially good for the muscles in your lower back, hamstrings, abs .

If you have lower back problems or feel pain/ discomfort, a properly performed reverse plank could ease the pain by strengthening the core muscles. However, if you’re not doing it right or feel back or neck pain during the exercise, start with a regular plank.

Doing planks is a great way to keep your abdomen, back and glutes tight and strong. Plus there are variations of this exercise that you should also incorporate into your fitness routine to achieve better results.

Introduction to reverse plank

The key to this exercise is a proper form. If you feel your hips sinking towards the ground, push back into the initial position and re-adjust yourself.

As you get more comfortable, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two.

The list of variate planks are endless to really benefit and push yourself! The best thing is these can be performed anywhere.

If it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. Also, warm up properly before attempting this plank.

How To Reverse Planks :

Sit on the floor with your legs out in front of you and your back straight.
Lean back so that your back is at a 45-degree angle with the floor.
Place your hands by your side, your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight.
Hold the position for 15-30 seconds as you look towards the ceiling.
Slowly lower yourself back to the original position.
Once you reach the ground, lift again.
Repeat 10-15 times.
When confident, follow up with 30-60 seconds of the traditional plank.
When the reverse plank becomes easy, increase the hold for longer and even add weight.

How Exercises Help To Improve Mental Health??

Fitness Information

rajatrrpalankar

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December 22, 2018

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How Exercises Help To Improve Mental Health??

how to improve Mental Health ?

Physical exercises/workout has a huge impact on you physicality and how your body looks . But did you knew that, working out also has a huge impact on balancing and improve mental health which can also help be a better personality. So here i have made a blog for all of those who are searching for improve mental health benefits.

Introduction of Mental Health :-

There are both benefits and negatives associated with mental health an exercise. On one hand, there is a wealth of scientific research hailing the benefits of exercise on mental health, helping to reduce symptoms of several mental health problems. ( How to improve mental health )

Benefits of Mental Health :-

1. Boost serotonin and release endorphins, which can reduce depression and stress, respectively. (improve mental health )

2. Exercise promotes chemicals in the brain that improve your mood and make you more relaxed.

3. strength training, like weight lifting, may also bring benefits to the brain by increasing heart rate .

How to improve Mental Health to be fit and Health by Brain — Exercise is Best Way to Improve your Mental Health

4. Aerobic exercise, running can reduce stress, improve heart health, and even help alleviate symptoms of depression. (improve mental health )

5. It helps you sleep better. Therefore, if you don’t get quiet good sleep then you gotta start doing bodyweight exercises. ( improve mental health )

6. Reduced the odds of developing heart disease, stroke, and diabetes

7. Even for highly aged peoples, it is equally important but there specific groups of exercises and the numbers also decreases in their cases. (improve mental health)

Best workouts for Mental health:-

1. Cycling

2. Aerobics or gym workouts

3. Running or jogging

4. Swimming

5. Other Re-creational sports (like basketball or softball)

6. Dancing

7. Aerobics (Cardio burning workouts)

8. Gardening

9. Walking (10minutes walking is same as 45 minutes of other muscles targetting workouts)

To Be Connected with Us Follow use on Facebook : @fitness.guides.gym

7 Natural Testosterone Boosters Tips to Grow Muscle Fast

Fitness Information

rajatrrpalankar

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December 18, 2018

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7 Natural Testosterone Boosters Tips to Grow Muscle Fast

This is My Second Blog Post Related to ” Testosterone Boosters ” You and Read By ” Click Here “

In case you want to grow muscle fast, natural testosterone boosters is the vital component. Simply put, testosterone, an essential muscle building hormone, represents a huge role in establishing the amount of muscle increase the body can in fact accomplish.

Listed here is a smaller sample of the many amazing benefits that using natural testosterone boosters will bring:

– A visible rise in power and muscular size.
– Lowered body fat.
– Elevated sexual drive.
– A marked improvement in your moods.

Outlined in this article, you’ll learn 7 ways in which you can naturally boost your testosterone levels, which will help you grow muscle fast and reap every one of its positive advantages. Though these tips won’t supply you with “steroid-like” muscle gains, they can certainly give you the possibility to grow muscle fast.

7 ways in which you can naturally boost your testosterone Booster levels

1) Make compound exercises the basis of your workouts.

Included are the fundamental exercise movements like dead lifts, squats, bench presses, for starters. They’re natural testosterone boosters. Your body will likely be pressured to increase its production of testosterone since these exercise movements will put your muscles under significant stress at the gym.

2) You need to give 100% intensity and effort at the gym.

The only way to notice real muscle gain will be to push yourself to the maximum at the gym. Bear in mind, if you put your self through higher muscular stress at the health club, your whole body will certainly create much more testosterone.

3) Your thighs and legs needs to be pushed as hard.

It’s an undeniable fact that intense leg training exercises is natural testosterone boosters assisting you to grow muscle fast. It is partially due to the testosterone surge that leg training causes.

4) Restrict your soy consumption.

Soy Bean are high in protein and very usefull protein source but you are upping your body’s level of estrogen (the female hormone); this has a negative impact on testosterone levels.

5) Moderate your alcohol consumption.

Moderation is paramount when it comes to alcohol consumption as it has a bad impact on testosterone levels, thus keep your “binge drinking” nights to a bare minimum.

6) Bump the stress downward a notch.

Whenever you’re excessively stressed, your body creates cortisol, a highly catabolic hormone that seriously reduces your natural testosterone boosters and your ability to grow muscle fast.

7) Make sure you get enough sleep every single night.

Should you lose out on adequate sleep, the body acts by simply generating more cortisol, that lowers your testosterone levels.

Use these guidelines in a consistent fashion and you should see a significant betterment in your body’s natural testosterone boosters and to grow muscle fast.

This are The 7 Tips you need to follow to Testosterone Boosters

common 5 mistakes young gym joiner do-Make When Trying to Build Muscle or Look Bigger

Fitness Information

rajatrrpalankar

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November 26, 2018

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Here are some common 5 mistakes young gym joiner do – Make When Trying to Build Muscle or Look Bigger

1. Copying the Wrong People

A very common among young beginners at gym but again also among some more experienced and veteran bodybuilders and that is copying the wrong people. And when I say the wrong people I mean those who have either superior genetics or who have chosen the path of performance enhancement drugs to aid their training and their gains.

The reason I refer to these as the wrong people to copy is not because I am implying there is anything bad or wrong with their training techniques etc… clearly they have worked well for them but that does not mean they will work well for you.

Most bodybuilders in their early years fall into the trap of copying the biggest, the strongest or the best conditioned guys at their gym or the professionals they see in the magazines.

These are the wrong people top copy because what has worked for them will probably not produce the same level of results for you and is a huge mistake to copy them.

If you do not have superior genetics and are pursing a natural drug free career or lifestyle in bodybuilding then you should copy or model the best natural and genetically less gifted bodybuilder who have achieved incredible levels of muscular size and conditioning. You must discover what will work for you individual body type!

2. Poor Mindset

Most people underestimate the power of the mind. Both mind and body are so complexly connected that very few realise the impact and the influence the mind has on the body.

For example : – if an individual has a strong limiting belief about what is possible regarding the potential of their physical body and the amount of muscle they can effectively gain naturally (without performance enhancing drugs).

this greatly affects the amount of growth, size and strength they will ever actually achieve. It becomes a self fulfilling prophecy. And then on the flip side if an individual has an unwavering belief about how much they know they can gain by training and eating naturally then they inevitably perform better and make greater gains.

sometimes you win sometimes you learn quotes

In fact I can guarantee you that the best natural bodybuilders in the world have the best mindsets, attitude and psychology about what is possible. Give up your doubts and adopt an empowering belief about what is possible for you!

3. Lack of Recovery

This goes hand in hand with mistake number one of overtraining but is a separate mistake in itself. Your muscles do not grow while you are training, your muscles grow when you are resting, especially when you are sleeping.

Training and exercise is stressful and strenuous to the body and it is also catabolic, meaning it breaks the body down. This is not a bad thing, in fact this is the very thing that stimulates the body, your muscles, to adapt. However this can only occur if you give the body and your muscles adequate amounts of quality rest because this is when your body (provided it has an adequate amount of quality nutrients) will become anabolic, which means the body is building up.

This anabolic state is when the muscles will repair and grow due to anabolic hormones such as testosterone and growth hormone. Without proper adequate amounts of quality rest and recovery time then the body will never have enough time in an anabolic (building up) state which is when the muscles grow. Your goal as a bodybuilder should be to create an anabolic state as much as possible to encourage and allow maximum muscle growth after training.

4. Not Consuming Enough Protein & Calories

So many beginners and young would be bodybuilders fail to realise or appreciate just how much protein and how many calories they need to grow and to gain weight, especially the Hard-gainers amongst us!

You can train as much, as hard and as well as you like but without enough quality calories and enough lean protein your muscles will never ever grow.

Training and exercise is merely a stimulant to cause the adaptation or growth within any given muscle tissue but for the growth and adaptation to occur you must supply your body with the nutrient, the raw materials, to grow.

Without adequate protein and calories it becomes like trying to build a house without any bricks or materials, no amount of effort and hard work will change anything!

5. Over – training

This has to be one of the most common mistakes young beginner natural bodybuilders make and that is over-training.

It takes time to build muscle and unfortunately most do not see results as quickly as they would like. Heck, none of us see results as quickly as we would like but experienced and intelligent bodybuilders know that it is a process that takes time and that does not happen overnight.

Unfortunately for those impatient and uneducated who want results now fall into the misconception and false belief that more is better. And then by adopting this belief they end up training more often, for longer periods of time, performing more exercises and more sets than is necessary or required to effectively stimulate muscles growth.

Not only does this not lead to greater gains and results but it actually works against the person by entering a state of over-training which is beyond the point that the body can effectively recover from. Stimulate don’t Annihilate

OK these are 5 of the most common mistakes that stop so many bodybuilders from ever achieving anywhere near their full genetic potential and causes so much pain and heart ache that many either quite all together while others will turn to performance enhancing drugs in an attempt to accelerate gains when in truth they could have seen far greater results by simply avoiding these 5 mistakes.