15-MINUTE WORKOUT: RUN THE RACK

Short on time and have a rack of dumbbells? Well, get to work!

dumbbell-rack

Pick your four favorite biggest, baddest chest exercises and back exercises – two for the chest and two for the back (do not use pullups for this workout). Perform all the exercises back to back alternating between pushes and pulls.

For example: in one continuous set perform a dumbbell incline bench press, dumbbell bent-over row, dumbbell flat bench press, and single-arm dumbbell row. After doing one set of 8 to 10 reps at 60% of your max starting weight of the first two exercises of your set rest 60-90 seconds and then begin your first set of your first exercise with as much weight as you can do for 8 to 10 reps. Drop to the next size dumbbells in the rack and do as many as you can. Continue to do this method until you get to 50 (or so) total reps. Once the first exercise is completed perform the next three in the same manner until you have finished all four exercises.

WORKOUT TIPS

I used all dumbbell exercises thinking logistically simple for all of you guys at the big box Gyms but a seated row or lap pulldown will work just as well.

At a 2-0-1-0 tempo for approximately 200 reps total you should finish your workout in right around 15 minutes. It will be a DOMS inducing hypertrophy fest.

Don’t get too greedy at the beginning. Trust me. 50 reps is a long set. If anything, figure conservatively with the first weight of that work set.

THE 15 PAY OFF

Many of you probably have not tried drop sets. Even if you have, a drop set up to 50 reps still might be rare to you. Drop sets are great way to continue pumping that muscle while in a fatigued state and can create some great hypertrophy results. If you have more time perform two to three sets of this workout and see how your muscles feel 48 hours later. Don’t go to high with your initial work set. If the weight fell to like you still have plenty of reps ahead of you. When you feel your form start to fail drop the weight. Proper execution will create better results than you herking and jerking dumbbells around the weight room.

GAIN GREATER MASS WITH DROP SETS

Achieve greater muscle growth with this proven lifting approach.

Drop sets are a great way to increase muscle mass as they are a quick and easy way to increase blood flow into the muscles, get the heart pumping and most importantly of all fatiguing the muscles to ensure muscle hypertrophy.

dumbbell_rack

WHAT ARE DROP SETS?

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibres. By then stripping the weight down and going lighter you recruit different muscle fibres, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

There are numerous variations of drop sets. Two of the more popular variations include:

RUNNING THE RACK

This technique is performed when using dumbbells. Once you reach failure with a certain dumbbell weight, pick up a lighter weight off the rack and perform as many reps as possible. Continue down the rack until failure.

Sample routine using Running the Rack: Alternating Dumbbell Curl

Set 1:  chose a weight you’d fail at 4-6 reps.

Set 2:  – reduce weight by 5lbs. 8-10 reps

Set 3:  – reduce weight by 5lbs. 10-12 reps

Set 4:  – reduce weight by 5lbs. 12-15 reps

Set 5:  – reduce weight by 5/10lbs. 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops sets. “Walk down the rack” selecting weights.

PLATE STRIPPING

When using a barbell, plates are stripped from each side until you can no longer perform reps with the given weight. Ideally, you want to have a training partner who can strip the weights for you, so you can maintain your position.

Your training partner can quickly pull a plate off each side of the bar when you can no longer do reps with a given weight. He/she can continue to strip away plates, up to two or three times, until you reach a point very close to total muscular exhaustion.

Sample routine using Stripping: Flat Bench Press

Set 1:   chose a weight you’d fail at 4-6 reps.

Set 2:  – strip weight by 10lbs: 8-10 reps

Set 3:  – strip weight by 10lbs 10-12 reps

Set 4:  – strip weight by 10lbs 12-15 reps

Set 5:  – strip weight by 20lbs 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops. Ensure training partner strips weights for you.

Banana Spice Loaf

Banana spice loaf

Ingredients

  1. 150g reduced-fat spread, plus extra, to grease
  2. 3/4 cup sugar
  3. 3 eggs, beaten
  4. 1 cup self-raising flour
  5. 1/2 teaspoon baking powder
  6. 1 cup mashed banana
  7. 1 teaspoon ground mixed spice

Instructions

Step 1 : Preheat oven to 180ºC. Lightly grease a loaf tin with spread.

Step 2 : Beat spread and sugar in a bowl until light and fluffy. Gradually add eggs then sifted flour and baking powder. Mix in banana and spice.

Step 3 : Pour into prepared loaf tin and bake for 45 minutes until top is golden brown or until a skewer comes out clean. Store in an airtight container for up to 2 days or freeze in slices.

Variations

Make it gluten-free: Use gluten-free varieties of flour and baking powder.

Serves: 10

Time to make: 55 mins (Hands-on time: 10, Cooking time: 45)

Nutrition info

Energy :  1000kJ
Calories :  239cal
Protein : 4g
Fat : 11g
Carbohydrates : 30g
Dietary Fibre : 1g
Sodium : 130mg
Calcium : 20mg
Iron : 0.5mg

New Ways to Lose Weight Fast

Tweak your lifestyle

It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.
There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet.
In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.

Get fit in five

“I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever.” —Megan Tiscareno, Hammond, IN

Quick-Workouts

Skip the salty aisle

junk-food

“I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings.” —Heather Del Baso, Worcester, MA

Have a 300-calorie breakfast

peanutbutter-toast-knife

“I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds.”—Bo Hale, Tulsa, OK

Kick the habit

broken-cigarette

“I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I’ve already dropped 37 pounds in three months!” —Leila Fathi, Memphis, TN

8 BODYBUILDING TIPS THAT EVERY BEGINNER SHOULD KNOW!

bodybuilding, bodybuilding tips for beginner, fitness clubIf you’re a beginner just getting started on a bodybuilding plan, you’re likely feeling slightly intimidated. Starting a new activity of any type can seem a bit scary at times, and since there are so many different exercises to perform in a weight training program, this only adds to the intensity that you’re feeling.

Luckily for you, if you’re equipped with some basic knowledge, you’ll be in the perfect position to get going. The great news is that as a beginner you will experience results at an accelerated level and will notice differences in how you feel and look in as little as a few weeks.

Here are the main points to know.

1. Perfect Proper Form

First things first, it’s of utmost importance that you get proper form down pat when you’re just starting. Getting off on the wrong foot with form will just lead to incorrect habits that are hard to break down the road. If you’re uncertain about any exercises or need guidance on what proper form is for any exercise you are going to attempt to do, book a session with a personal trainer to show you.

This is the number one biggest thing you must get right. Incorrect form leads to injuries and lack of results.

2. Focus On Major Lifts First

Next, you’ll want to focus on major lifts first during the workout. Any exercise that works more than one muscle group needs to come ahead of those that work on a single group. The reason for this being that those exercises are going to take much more energy to complete, therefore you want to be feeling fresh.

These include the exercises of bench press, squat, dead-lift, shoulder press, and bent over row. If you’re using machines, they will likely be called leg press, chest press, seated shoulder press,horizontal row, and lateral pull-down.

3. Use A Rep Range Between Eight To Twelve

As far as rep ranges go, beginners would be best advised to perform somewhere between eight and twelve reps. Since you likely aren’t going to be using an extremely heavy load, this will enable you to work in a slightly higher rep range while still seeing significant strength and muscular size and definition improvements.

Once you get more used to the different weight lifting exercises, then you can bring the rep range lower if you want to really focus on bringing your strength level up.

4. Take At Least One Day Off Between All Workouts

Another smart tip for all beginners is to aim to take at least one day off between each workout you do. This is going to really help control the degree of soreness you experience as well as helping to prevent you from feeling too overwhelmed with numerous sessions each week.

A full body workout is typically the best choice for those who are new to weight lifting and it will allow you to hit all the body parts three times a week for optimal results.

5. Don’t Forget To Stretch

Stretching is something that many people, whether beginner or not, leave out from their workout. This is a big mistake however as the stretching is significantly going to decrease the amount of soreness you experience while increasing your range of motion so you’re able to benefit more from the lifts you do complete.

Try to perform ten minutes of stretching after each workout you do, focusing on all the major muscle groups. You can also perform stretching activities on your day off while watching television for instance to further help reduce the amount of soreness you experience.

6. Focus On Eating Before And After The Workout

What you eat before and after your workout is going to play a big role in how well you perform during that workout and how quickly you recover afterwards.

While as a beginner it’s unlikely that you’re going to really start meticulously planning your food intake, making an effort to make sure you’re eating foods containing both protein and carbohydrates before and after your workout will go a long way towards helping you get better nutrition.

7. Combine Weight Machine Exercises With A Few Free Weight Movements

Generally speaking, free weight exercises are superior to weight machine exercises, but for the beginner using weight machines is a nice way to ease into the process of weight lifting, while also helping ensure you are using proper form. To get the best of both worlds, consider combining some free weight exercises with machine exercises.

Most people can easily learn how to do free weight exercises such as bicep curls, tricep extensions, lateral raises, and so on, but using a leg press machine before jumping into squats, a chest press machine before attempting bench press, and so on can allow you to obtain a greater comfort level while having that machine guidance.

8. Do Your Cardio Training After Your Lifting

Lastly, another common misconception beginners have is that they should be doing their cardio before they proceed to their lifting. This is actually backwards; cardio should be done after your weight lifting or in another session altogether. This is because of the fact that you want the most energy for your lifting since it’s going to primarily depend upon muscle glycogen, while moderate cardio can utilize fat as fuel.

Doing your weight lifting first also ensures that you can put the most energy into the lifts, increasing the strength gains you realize.

CONCLUSION

So, keep these quick tips in mind. It’s always a good idea to book a session with a personal trainer to get set up on your first program until you have a better understanding of all the concepts involved with weight training. After that point, you can start playing around with your own program, implementing advanced training principles to help kick your results up a notch.

Reference : BeautynFitness

5-Minute Yoga Routine for Strong, Slim Arms

Strength through yoga

Yoga is one of the best ways to build upper-body strength. We  think we have to spend hours in the gym pumping iron to get sculpted arms. Not so! The truth is, yoga in general and this sequence in particular can do the job. The moves engage every part of the arm. Plus, supporting our own body weight is great strength training.

Hold each pose for 5 breaths, and complete the entire series 5 to 8 times. Do 3 to 5 of these workouts a week to tone up and gain muscle in just 14 days. We might never lift another free weight.

Yoga

Downward Dog

Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet.

Side Plank

Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.

Chaturanga

Exhale, keeping body in a straight line and bending elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

Upward Dog

Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs. Hug shoulder blades together and down away from ears. Exhale, lifting hips to return to Downward Dog.

Reference : Yoga Routine for Strong, Slim Arms

Thai Barbecued Shrimp

These barbecued shrimp have the perfect amount of kick to them, and are great over rice or noodles, or just on their own!

Ingredients

  • 3 tablespoons fresh lemon juice
  • 1 tablespoon soy sauce
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tablespoon brown sugar
  • 2 teaspoons curry paste
  • 1 pound medium shrimp – peeled and deveined

grilled-shrimp

Steps

  1. In a resealable bag mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp place in refrigerator to marinate for 1 hour.
  2. Preheat grill for high heat. Thread the shrimp onto skewers. In a saucepan, boil the marinade for a few minutes. When the grill is hot, lightly oil the grate.
  3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

Nutritional Info

  • Calories: 73
  • Protein: 11.7g
  • Carbohydrates: 3.6g
  • Fat: 1.0g

Other Dietary Information

  • Cholesterol: 86mg
  • Dietary Fiber: 0.1g

Lemon Chicken Orzo Soup

A top comfort food that brings you a nice amount of Vitamin A!

Ingredients

  • 1 (4-pound) whole chicken
  • 2 carrots, peeled, cut in 1-inch pieces
  • 2 celery stalks, cut in 1-inch pieces
  • 1 medium onion, peeled and sliced
  • 6 garlic cloves, crushed
  • 4 sprigs fresh flat-leaf parsley
  • 2 teaspoons whole black peppercorns
  • 2 bay leaves
  • 6 cups water
  • 1 1/3 cups chopped carrot
  • 1 1/4 cups chopped onion
  • 1 cup chopped celery
  • 2 teaspoons salt
  • 8 ounces uncooked orzo (rice-shaped pasta)
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 1/2 teaspoons grated lemon rind
  • 1/4 cup fresh lemon juice
  • Lemon wedges (optional)
  • Coarsely cracked black pepper (optional)

chicken-lemon-orzo-soup

Steps

  1. Remove and discard giblets and neck from chicken. Place chicken in a large Dutch oven. Add 2 chopped carrots, 2 chopped celery stalks, and next 5 ingredients (through bay leaves) to pan. Add 6 cups water; bring to a simmer. Reduce heat, and simmer 45 minutes.
  2. Remove chicken from pan; place chicken in a bowl. Chill 15 minutes. Discard skin; remove chicken from bones, discarding bones. Chop chicken into bite-sized pieces; cover and chill. Strain broth mixture through a sieve into a large bowl; discard solids. Cool broth mixture to room temperature. Cover and chill 8 to 24 hours. Skim fat from surface; discard.
  3. Add enough water to broth to equal 9 cups; place broth mixture in a large Dutch oven. Add 1 1/3 cups carrot, 1 1/4 cups onion, 1 cup celery, and salt to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are tender. Add reserved chicken, and simmer 3 minutes or until thoroughly heated. Keep warm.
  4. Cook pasta according to package directions, omitting salt and fat. Add pasta to pan with chicken and broth mixture; stir in parsley, rind, and juice. Garnish each serving with lemon wedges and cracked black pepper, if desired.

Nutritional Info

  • Calories: 235
  • Protein: 21.0g
  • Carbohydrates: 24.0g
  • Fat: 5.0g

Other Dietary Information

  • Fiber: 2.3g
  • Cholesterol: 53mg
  • Iron: 1.1mg
  • Sodium: 679mg
  • Calcium: 39mg

Another : Chicken and Dumplings

5- HTP Max

5- HTP max works naturally by increasing your body’s own level of serotonin, a neutransmitter that plays a key role in controlling appetite and enhancing mood.

  • Powerful Appetite Suppressant.
  • Promotes Feelings of Well Being
  • Promotes Balanced Serotonin Levels
  • Supports Calm and Relaxed Mood
  • Pure with no added ingredients, fillers or binders.
  • Manufactured in an FDA registered lab.

weight loss supplement

What is 5-HTP??????

5-HTP is a chemical compound that is naturally produced in your body as it makes serotonin, an important hormone for regulating your mood. Some doctors consider 5-HTP to be the best natural appetite suppressant. 5-HTP is also naturally produced in various plants, including the seeds of griffonia simplicifolia, a West African shrub. In addition to suppressing your appetite, there is some research that suggests that 5-HTP can also help treating headaches, insomnia, and depression.

How Does HTP Work???

The body makes 5-HTP naturally from tryptophan and, then, converts it into serotonin. This neurotransmitter has many powerful effects on the brain. Not only does it improve mood, it also suppresses hunger and helps to curb weight gain.

Physicians suggest taking a 5-HTP supplement instead of a serotonin supplement because 5-HTP can access the brain from the bloodstream, while serotonin cannot. In order to access the brain, chemicals and compounds will have to access the blood brain barrier, which grants access to the brain. Therefore, you would need to take a supplement that can cross that barrier, like 5-HTP, in order to increase serotonin levels in the brain.As serotonin levels increase your hunger diminishes and you feel satiated faster without feeling the need to restrict your food intake. One study found that women ate less carbs without even trying.

5-HTP clinical research

Medical Professionals talked about some of the research on the popular Doctor show on CBS and answered the question of how 5 HTP stacks up to all the other appetite suppressants she said, “The primary and most significant thing is the research showing how effective it is. With other appetite suppressants they’ll have other ingredients or fillers that can make you sleepy or not feel so great because most of them are stimulants. The other positive benefits is an elevated mood and they sleep better, it all works together to make you feel really nice.” One of the best parts about 5-HTP was the amount of research that has been conducted over a 30 year span.

Many of the studies show real weight loss through a natural decrease in caloric intake without dipping below a healthy amount of calories. The primary study cited looked at obese women who took 5-HTP before every meal, and compared it with women who took a placebo. The results showed women taking the real supplement ate 1,084 less calories every day and reported a decreased appetite.

What makes it better than others??

  • 5-HTP Max is 100% pure with no added ingredients, fillers or binders and only in a vegetarian capsule.
  • It has the recommended daily dose of 105mgs (50mg capsules taken 3 times a day)
  • It has 90 capsules per bottle. (that’s a full month’s supply) not 60 capsules.
  • 5-HTP Max is manufactures in an FDA registered lab that is cGMP certified.
  • And it complies with the US Pharmacopeia’s quaality standards for quality and purity.
  • Gives Money back guarantee within 90 days

Review

5-HTP Max is the highest quality product available on the market. If you’re serious about losing weight, then don’t settle for cheap imitations. 5-HTP Max is your best choice if you want to lose weight and it comes with a 100% money back guarantee because we are confident that you will lose weight or your money back!

 

Creatine Muscle Builder

creatine1

1. What is Creatine?

Creatine is a nitrogenous organic acid derived from the amino acids glycine, arginine, and methionine. Skeletal muscle contains 95% of all creatine. The heart, brain and testes hold the remaining 5%.

According to David Sandler, the Senior Director of Education for the National Strength and Conditioning Association (NSCA), “Creatine allows you to have a longer and larger work volume. It helps you get one more rep. Supplementation can increase phosphocreatine and creatine stores by 10-to-40%.”

2. DOES CREATINE HELP YOU BUILD MUSCLE?

Yes! Specifically, research suggests that creatine offers these benefits:

  • Increases fat-free mass
  • Improves maximal strength (as measured by 1RM bench press)
  • Improve muscular endurance
  • Increases anaerobic power and performance (shown in many activities, including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players)

3. WHEN AND WHY SHOULD I LOAD CREATINE?

You don’t necessarily need to load creatine. It will work just as well after taking a maintenance dose consistently for about 4 weeks. However, when you want a shortcut, creatine loading can produce benefits within 2 weeks.

4. HOW MUCH WATER SHOULD YOU DRINK WITH CREATINE?

According to Dr. Antonio, “The literature shows 4 ounces of water for every 3 g of creatine.”

5. IS CREATINE SAFE?

According to Dr. Antonio: “Creatine is perhaps THE most studied ergogenic aid in history. And the science clearly suggests that there are no harmful side effects of creatine supplementation. There is no evidence that it causes muscle tears, harms the kidneys, causes dehydration or myriad other silly myths. If these side effects occur, show me the science!”

6. IS CREATINE SAFE FOR TEENAGERS?

Yes, and it’s also effective. Research suggests that creatine improves strength and performance in teenagers who were already in shape and highly-trained for their sport. Of course, users should always look at label directions and follow manufacturer’s suggestions when considering creatine.

7. IS CREATINE SAFE FOR WOMEN?

Yes, women looking to get stronger and build a leaner, more athletic body can safely take creatine.

###You Can Buy It Directly From Here: Muscle Advance – Creatine

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