Posts for Workout Category

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Best Workout Routine To Build My Chest

Dieting, Fitness, Guide, Health, Health and Fitness, Supplements, Weight Loss, Workout - Josephine - March 14, 2021

As you go about your muscle building program, are you asking yourself, ‘ what is the best workout routine to build my chest?’

If so, you’re like many others. Because the chest muscle is one area that most people do want to work on developing in the body since it really shows off that you know what you’re doing in the gym and have a body that commands attention, it’s not surprising that most people do dedicate a lot of time and effort to this in their workout plan.

But sadly, unless you know the proper way to go about training the chest, often you will not get the results that you were hoping to obtain.

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So, what is the best workout routine to build your chest? Let’s have a look at what you should consider.

Always Begin With Compound Exercises

The very first thing to know about doing a workout routine to build your chest is that it’s going to be extremely important that you’re performing your compound exercises first. This includes the main movements of bench press, incline bench press, or decline bench press.

Since these are the exercises that will typically have you lifting the highest amount of weight, by doing them right from the start of the session, you can ensure that you are able to put in a max effort to make them as productive as possible.

If you’re already fatigued by the time you come to them, you’re going to be hard pressed to see good results. Especially if one of your goals is maximum strength development, this will become even more important in the long run.

This is an example of one of my chest program:

1- Incline Barbell Press – 5 sets X 15-12-10-10-8

2- Flat Bench Dumbbell Press – 3 sets X 12

3- Incline Dumbbell Fly 3 sets 8-12

4- Cable Crossover 2 sets X 15

Consider Drop Sets To Boost Intensity

Second, the next thing that you should consider doing is adding drop sets when you need to increase the intensity. When you first start out performing those straight sets of your movements may be enough to spark some growth and notice positive changes taking place, but as you progress along, it’s likely that this will no longer do the trick.

To help overcome this, implement a drop set. By bringing about this higher level of fatigue in the muscle tissue, you’ll quickly push past the strength plateau and then when you do go back to regular sets, you’ll be able to lift more weight.

Also note though that with chest especially, if you are going to be doing drop sets you’ll want to have a spotter nearby since the chances of failure are that much higher and you won’t want to be dropping the barbell on your body.

When Plateau Hits, Use The Prefatigue Principle

Another way to combat a plateau and work the chest muscle to a larger extent is to use the pre-fatigue principle.

While earlier we mentioned that you always want to start with your compound exercises, this is the exception to the rule. Using the pre-fatigue principle you will begin with a more isolated movement to first tire out the muscles that help the chest (the shoulders and the triceps), and then move into that chest pressing exercise.

By doing this you’re going to force the chest muscles to work harder to lift up that weight, thus take their strength gains to a whole new level.

You shouldn’t use this principle all the time with your workouts as that may be a bit much to handle, but by including it in whenever you feel you need a quick boost you can instantly get yourself back on track to progress.

Be Sure To Get Adequate Rest

Finally, the last component of the best workout routine to build your chest is to make sure adequate rest is taken but that you are still working out with the frequency that’s necessary to see size and strength gains.

One mistake that some people make is only working their chest once per week as part of a body part split routine.

While you may think it’s great to go in there and spend a good hour just on chest exercise, this really will be overkill. You’ll reach a point of fatigue in that workout session where the exercises done afterwards really aren’t bringing all that many more benefits and you would have been better just to get out of the gym and recover.

Plus, if you’re doing this type of set-up you’re only hitting the chest muscle that one time each week and that is also problematic for results. You ideally need to be working the chest muscle at least twice per week, three times being even better, so this would call for an upper/lower split program or a full body workout set-up.

If you do this that will still ensure you have plenty of time off to rest and will allow you to hit the chest muscle more often, thus producing better results.

So keep these tips in mind as you go about designing the best workout routine to build your chest. If you do, you will be very happy with the results you obtain.

Do you know which exercises you should doing for a Flat Stomach?

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HGH Supplements Help You Look and Feel Younger

Buying guide, Fitness, Guide, Health, Health and Fitness, HGH Supplements, Supplements, Weight Loss, Workout - Josephine - March 8, 2021

The pituitary gland produces human growth hormone (HGH), which is an essential hormone. Growth hormone (GH) is a hormone that regulates growth, body structure, cell repair, and metabolism. HGH also helps you heal from injury and disease by increasing muscle development, stamina, and exercise efficiency. When it comes to weight loss, injury rehabilitation, and physical fitness, optimal levels are particularly significant. Surprisingly, the foods you eat and how you live can have a big impact on your HGH levels.

Fasting causes a significant rise in HGH levels, according to studies. HGH levels increased by over 300 percent three days after a fast, according to one report. They had risen by 1,250 percent after a week of fasting. Other studies have found similar results, with HGH levels doubling or tripling after just 2–3 days of fasting. Continuous fasting, on the other hand, is not long-term sustainable. Intermittent fasting is a more common dietary strategy that restricts eating to short periods of time. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fast is a popular strategy. Another choice is to consume only 500–600 calories twice a week. In two ways, intermittent fasting will aid in the optimization of HGH levels. For starters, it can assist you in losing body fat, which has a direct impact on HGH development.

HGH is produced in large amounts by your body, particularly at night. Since most meals cause insulin levels to increase, some experts advise avoiding food before bedtime. A high-carb or high-protein meal, in particular, can spike your insulin and block some of the HGH released at night. Keep in mind that there isn’t enough evidence on this hypothesis.

Lower HGH levels are linked to a rise in insulin. Refined carbs and sugar are the foods that raise insulin levels the most, so cutting back on them can help you achieve optimal growth hormone levels. Healthy people had 3–4 times higher HGH levels than diabetics, as well as reduced carb tolerance and insulin control, according to one study. In the long run, however, the occasional sweet treat will have little effect on your HGH levels. Look for a well-balanced diet, as your diet has a significant impact on your health, hormones, and body composition.

When taken alone, best HGH supplements can help to increase HGH levels. Despite the fact that most people use amino acids like arginine in conjunction with exercise, some studies have shown that HGH levels do not increase. However, studies show that taking arginine on its own, without any activity, greatly boosts levels of this hormone.

Fasting causes a significant rise in HGH levels, according to studies. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fast is a popular strategy. Another choice is to consume only 500–600 calories twice a week. In two ways, intermittent fasting will aid in the optimization of HGH levels.

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Body Building Step Wise Guide For Beginners To Get Success

Bodybuilding, Dieting, Fitness, Guide, Health, Health and Fitness, Weight Loss, Workout - Josephine - March 5, 2021

“Body building” reverberates such a large number of things without a moment’s delay; it implies an extraordinary looking body and more advantageous way of life with great exercise regimen with weight preparing. Building an awesome body and working towards it is no simple errand, henceforth a man must be completely restrained to accomplish their point towards lifting weights. It’s exceptionally essential that a man realizes what way he is moving towards before he begins lifting weights. It might be diversion for a few, yet today with quick paced lives and attention to remaining more advantageous, it has turned into a kind of way of life. A man who is customary in his activity calendars will never confront any major physical obstacles yet everything ought to be adjusted well. You require not be absolutely depleted by the day’s end while completing your day away from work.

A decent exercise is the one that abandons you looking fresher and totally revived. Defining suitable objectives while beginning off, gives one correct major about what his necessities are and what are the means towards working for it.

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  • Defining Goals

One of the essential strides previously beginning is to have an extraordinary arrangement set up, defining objectives will enable you to accomplish what you need to accomplish – isn’t it a quite straightforward! The objectives ought to be reasonable and ought not furnish one with every single great picture. To accomplish objectives, one needs to truly be predictable and taught and drudge hard to get what one needs. Objectives could be any transient, mid or long haul yet they must be seriously and what is achievable.

  • Getting questions clear

The most ideal method for furnishing yourself with learning is to make inquiries. Truly, the general population, that you see where they are today is on the grounds that they have buckled down towards it. They are simply the ones who cleared numerous controlling questions with respect to simply anything identifying with exercises. Exercise information is very achievable just when once you are prepared to jump into it.

  • Perusing

Most individuals cherish perusing so it’s normal for them to be ravenous for more learning with regards to their exercises. On the off chance that you are not a peruser, it is best to begin perusing at any rate for the ones that interests you. A considerable measure of sites and magazines are accessible for the stream you cherish; you get a great deal of preparing and eating routine based information through these important assets.

  • Keeping the Track records

Journalize each exercise you do, including the eating regimen and the weight. Consistent exercises with eating regimen and supplementation will indicate change in brings about couple of long stretches of time. The vast majority wouldn’t recollect what they ate three days back, henceforth journaling it would help you to keep track what goes in your gut.

  • Equalization your exercises and Rest

Once you begin doing works out, it is vital to stay enduring and furthermore not pressure excessively. You are not going to get the body you need in a month. Keep an outline and adjust your exercises, one day weight preparing and another cardio, each substitute day ought to be devoted to one a player in the body for the exercises. It will enable you to get comes about quicker; one day of the week ought to be a rest day.

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Express Fat Loss And Myth On Building Muscles

Fitness, Guide, Health and Fitness, Workout - Josephine - March 2, 2021

  1. 12 Reps rule

Most strength training method incorporate close to this much reps for increasing muscle. The fact is this strategy places the muscle groups with not the right amount of stress for efficient muscle gain. Maximum stress e.g. heavy weights will provide muscle growth in which the muscle tissue develops much bigger, producing the highest gains in strength. Having longer stress time improves the muscle size by developing the structures around the muscle fibers, enhancing strength.

Standard recommended of 8 to 12 reps gives a balance however by simply using that program all the time, you can’t create the greater stress levels that’s delivered by the heavier weights and less repetitions, and also the longer stress attained using lighter weights and more reps. Modify the number of repetitions and change the weights to activate all types of muscle development.

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  1. 3 Sets rule

Frankly absolutely nothing incorrect having three sets however there isn’t anything awesome about it as well. The volume of sets you execute must be base with your goals but not on a half-century old rule. The more reps you do on an exercise, the less sets you must do, and the other way around. This keeps the overall amount of reps completed of an exercise equal.

  1. 3 to 4 exercises per muscle groups

To be honest this is a waste of time. Along with 12 repetitions of 3 sets, the overall number of repetitions add up to A hundred and forty four. Rather then doing way too many different types of exercises, consider doing 30 to 50 reps. That may be any where from Two sets of Fifteen repetitions or Five sets of Ten repetitions.

  1. My knees, my toes

It is a gym tradition that you “should not let your knees move past your toes.” The fact is that leaning forward a little too much is more likely a trigger of injury. In 2003, Memphis University researchers validated that knee stress was just about 30 % larger when the knees are permitted to move past the toes during the squat.

However hips stress enhanced almost Ten times or (1000 %) once the forward motion of the knees was restricted. Since the squatters had to lean their body forward and that forces the pressure to transfer to the lower back.

Concentrate on your upper body position and much less on the knees. Maintain torso in an up-right position as much as possible when performing squats and lunges. This reduces the tension created on the hips and back. To stay upright, before squatting, squeeze the shoulder blades with each other and keep them in that position; and then as you squat, keep the quads parallel to the floor.

  1. Lift weights, draw abs

The fact remains the muscles work in teams to stabilize the spine, and the most important muscle group change according to the kind of exercise. The transverse abdominis is not constantly the most essential muscle group. Basically, for a lot of exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit the wrong muscles and restrict the right muscles. This increases the possibility of injury, and cuts down on the weight that could be lifted.

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Best Female Bodybuilding Tips

Bodybuilding, Dieting, Fitness, Guide, Health, Health and Fitness, Weight Loss, Workout - Josephine - February 2, 2021

Although the idea of women taking what used to be purely mens profession is largely accepted, that of females participating in bodybuilding competitions can still raise eyebrows. Despite this, however, there are women who continue to break norms by going to the gym, deal with the barbells and other weightlifting equipments alongside their male counterparts. They huff and puff their way to developing the wanted brawns. There are also those who take supplements and steroids to hasten muscle developments. These they do without ever losing that inherent feminine side.

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The trend of women in bodybuilding should not scare men though. It is not meant to rule the sport but, in the first place, to enhance physical fitness. The exercises, from jogging to weightlifting to simple push-ups, have the aim to lessen weight and develop muscles. There are women, however, who go even beyond this, which is by going into competitive bodybuilding.

Bodybuilding among women is increasingly becoming a fad. There are more competitions being held, attracting many competitors from all over. People are no longer surprised at women posing and showing off their muscles. In fact, women are now sharing notes on how to successfully lose fat and develop muscles much as they do with the latest lipstick from a cosmetic brand. These are not done in whispers though. The tips are all in the open, coming from various written sources and bodybuilding experts.

Newbies are warned not to immediately lift the weights they could set their sights on. They can talk to a fitness or bodybuilding instructor first and seek his advice on what to do first. Most probably, they will be subjected to a physical review in order to find out their limitations and capabilities. For a start, they may be required to perform easy exercises along with less repetition. Sooner, they can be encouraged to try the more difficult and strenuous equipments and routines with more repetitions to perform.

Getting into professional bodybuilding, of course, requires women to train more intensively. They are most likely to be found dealing with the harder and straining routines, sweating it out more than even the men in the gym do. Anaerobic exercises are given priorities. With the more strenuous routines, they can enjoy longer rests though. At this time also, they also give time to develop their skills in posing for bodybuilding competitions.

Dietary supplements and steroids have been known to be taken by many women bodybuilders. It is common knowledge though that steroid can be risky and may need a doctors permission before these are taken. A healthy diet can provide the safest and best supplement. This means having meals that have good amounts of proteins and carbohydrates. The carbohydrates are essential to develop a good energy source. The proteins play important roles in growing the muscles. A healthy diet filled with the right nutrients is as important as weight training for a bodybuilder.

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