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Friday, October 8, 2010

How to lose man boobs? 4 best exercises that will get rid of Man boobs for ever

How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs for ever. I guarantee
Man boobs is the common name for the medical term gynecomastia, characterized by loose enlarged chest in men which look similar to women breasts. Man boobs are a common disorder in men and has been in the talk in the recent years. Actually, it is reported that roughly between 40% and 60% of men have gynecomastia(Man boobs). Some cases may be mild whereas some cases may be severe where the chest may almost look like a women's breast.

What causes Man boobs?
There are 2 main causes for Man boobs. The predominant one is hormonal imbalance in males, especially after puberty. The increased production of the female hormone estrogen over the male hormone Testosterone causes Man boobs. The second cause is intake of drugs such as heroin, marijuana and Amphetamines etc. Excess fat intake through food may further contribute towards Man boobs

How to get rid of Man boobs?
There are 2 ways to get rid of Man boobs- Artificial and Natural. The advanced and fastest way is artificial reduction through Surgery. But surgery can be very expensive and may cost between $5,000 and $10,000. The second way is by natural means through diet and exercises- Aerobic and strength exercises. A proper exercise regimen coupled with a fat-free protein rich diet can get rid of man boobs effectively. Green tea, turmeric and chromium picolinate are food products that can reduce man boobs
To get rid of man boobs, one can do either Aerobic exercises or strength exercises, or a combination of both which would be most effective. Running a couple of times per week for 30 minutes can decrease fat in our body, and increase metabolism to a great extent. Follow a diet that has ratio of 60% carbohydrates, 35% protein and less than 15% fat. Diet should contain 2/3 vegetables and 1/3 lean protein such as chicken or fish

Three best exercises to get rid of Man boobs
(Note: The exercises may look tough but these are basic strength training workouts done in the gym. You should do these with lighter weights, instead of heavier weights. These will not only get you into shape, but will also improve your hormonal balance and increase your confidence
People who are already into strength training may be doing all kinds of workout, but they may not be knowing which ones target the specific area)

1) Incline Bench Press:
This exercise works out the upper chest rather than the lower chest and gives shape to the chest. Flat bench press will increase the mass of your chest and make it bulkier. So gynecomastic men should avoid Flat bench press and concentrate on Incline Bench press
Do 3-4 sets of 15-20 repetitions each

2) Decline Dumbbell Flies:
This will tighten your lower chest and give a firmer shape. Further, it will widen your chest and give your chest a flatter appearance
Do 3-4 sets of 15-20 repetitions each

3) Dumbbell Pullover:
This will lift your loose lower chest muscles to your upper chest and give a firmer chiselled appearance to your chest
Do 3-4 sets of 15-20 repetitions each

Incline Bench press


Dumbbell Pullover

Exercise 4:
I hope you may have heard about the "PECK DECK", one of the most basic gymnasium workouts targetted to work on your chest muscles, especially the peck muscles.
The Exercise:
Instead of performing the normal peck deck exercise where you use both your arms to push the handles together to tone your chest muscles, you need to use only one arm to perform the magical man boobs reduction workout. However, instead of the normal peck deck wherein you stop your arms half way when both your arms meet, you need to push your arms to the extreme end as possible. This will apply maximum pressure on your chest and would shrink the additional fat tissue under your chest
(see picture below)
First, start with any one of your arms and do 20-25 repetitions with a lower weight. You need to perform 4 sets of 20-25 reps three times a week. You will start seeing results on the very first day. Remember this, you need to do maximum number of repetitions with as much less weight as possible. Working out with heavy weights is not advisable

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Five Exercises for Men To Improve Your Sexual Life


Men throw away those ED (Erectile Dysfunction)pills. Save your hard earned money and improve your sexual performance the natural way by exercising. Women if you are reading this pass this along to your man to reduce the risk of erectile dysfunction. I came across these exercises while reading a health article related to ways men can better fulfill their sexual pleasures without the pills.
We all know a regular workout at the local gym or your home is beneficial for your overall health. It has been found that consistent, regular workouts over time will also improve your performance below the belt. You do not have to do heavy-duty weight-lifting exercises or any other very intense form of exercising to reap these benefits. These benefits can be obtain by simply walking at a brisk pace for about a mile or walking for about 20 to 30 minutes. Men, there are 5 simple exercises you can perform daily to be on your way to having a more pleasurable sexual experience. Let’s begin.

Exercise #1: Weight Lifting

As I mentioned earlier, you do not have to do heavy-duty weight lifting. You do not have to go to the gym and bench press 200 pounds or more. Just do enough repetitions until you are tired. Strength training causes an increase of testosterone production in your body. The higher your testosterone levels the higher your libido. You do not necessarily need a set of weights to do strength-training exercises. Exercises such as push-ups, sit-ups, and crunches will do just fine. These exercises strengthen the upper body muscle groups such as the shoulders, chest, and the all-important abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.

Exercise # 2: Kegels

Kegels! I know some of the guys reading this are probably saying what kind of a name is that for an exercise? This is a very important and simple exercise. It may improve the quality of your life during your golden years if you start performing it now. This exercise was named after Dr. Arnold Kegel, a physician in Los Angeles. This exercise strengthens a small muscle group located at the bottom of the pelvic floor called the pubococcygeus (PC) muscles. It role is to stop the flow of urine mid-stream. Men to do Kegels, stop the flow of urine and hold it for about ten seconds. Click the following link to read more: The-Kegel. Do this action several times before tiring while urinating. This will strengthen the muscle and will allow you to delay ejaculation just before climax during intercourse.

Exercise #3: Yoga

Yoga is good for everything and improving sexual performance. When you practice yoga, you improve your body’s flexibility. That is, you are able to get in creative positions for maximum pleasure during intercourse. Obviously, this will bring a significant improvement in your sexual performance. Most of the yoga positions recommended will strengthened you pelvic muscles, such as the Bow Pose, Peacock Pose, and the Shoulder Stand.
Peacock Pose
Peacock Pose
Bow Pose
Bow Pose
Shoulder Stand
Shoulder Stand 

Exercise #4: Fast Walking

This is the easiest and most natural exercise you can do to improve your sex life. Results from a recent study of 31,000 men performed by a Harvard researcher, indicated that aerobic exercising that burns about 200 calories reduces the risk of suffering from erectile dysfunction (ED) by 30 percent, almost half. This is equivalent to walking briskly for 2 miles. The researchers believe brisk walking or any form of aerobic exercising reduces the risk of ED because the higher blood flow helps keep the blood vessels clear. The results are longer and stronger erections. The other benefit of aerobic exercising is the release of chemical called endorphins throughout the body, which relaxes you to boost your sexual performance.
Fast walking
Fast walking

Exercise #5: Swimming

This last exercise is a good one. This exercise has the same benefits as exercise #1 and exercise #4. It is both a strengthening exercise and aerobic exercise rolled in one. Swimming is also a great fat-burning exercise. You will burn a lot of calories here. Researchers have found that if an obese man loses 10 percent of his excess weight it will decrease his risk of erectile dysfunction and improve his sexual performance.


Try doing some or all of the exercises mentioned to improve your sexual technique, endurance and flexibility.  As an added benefit, you will become fitter and healthier along the way.
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4 Best exercises to reduce your thighs in Weeks

How to reduce thighs?4 Best exercises to reduce your thighs in Weeks.......

How to reduce thighs? 4 Simple, Best exercises to reduce your thighs in Weeks, right at the comfort of your Home. Get sexy, chiselled Thighs in 6-8 weeks naturally!!!!!!!!!!!!
Reducing thighs is one of the main concerns for people who are fat, especially those who have excessive fat deposits around their mid-section and lower body. Since thighs form the major part of the lower body, it is very important to keep your thighs free of excessive fat. Excessive fat in your thighs is an indication of obesity and and is also an unhealthy factor. Most people try various exercises to reduce their thighs but end up in vain. This is because they often follow wrong or ineffective workout practices, which not only prove useless but also lead to cramps and muscle injuries. Lower body maintenance is very important for everyone since it bears the weight of the body and also plays a major role in balanced metabolism in our body. While exercising to reduce thigh fat, one should also ensure to workout the buttock muscles since fat deposits in your butt may prevent you from effectively burning the fat in your thighs. Hence, it's essential to forumlate an exercise regimen that will workout both your buttock and thigh muscles
The exercises described below in this hub are simple, but powerful workouts which can reduce your thighs in a short span of time. You need not go to the gymnasium or require special equipments to these exercises, these can be done right at the comfort of your home just watching your television or listening to your favorite music

Following are 4 best exercises to reduce your thighs in Weeks, right at the comfort of your home:
1. Standing Free Squat:
This is a simple, but a very effective exercise to get rid of Thigh fat. This can be done at your home without any weights or special equipments.
Start in a standing position, with your feet about shoulder width apart. Keep your back straight, and start slowly bending at the knees, pressing back with your butt. As you do this, you will naturally start to lean forward, but don't lean excessively. Go down as far as you can but ensure that you don't lift your heels. Then slowly raise to the initial standing position. Repeat the same
Workout schedule: 3-4 sets of 10-15 repetitions each

2. Lunges: A very effective exercise to get your thighs into great shape. Lunges target the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:
1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand or place a barbell behind the neck for added intensity(optional)
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement
Workout schedule: 3-4 sets of 10-15 repetitions each

3. Lying Butt Bridge: This is perhaps the most powerful and effective exercise to get rid of Thighs and buttocks fat. It is difficult to perform but results are amazing
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat
Workout schedule: 3-4 sets of 10-15 repetitions each

4. Back Kick: A simple but very powerful exercise to shape your thighs and buttocks. It also increases your lower body strengh and boosts stamina to your legs
1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.
2. Maintain a very slight bend in the knee throughout this exercise.
3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.
4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.
5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)
Workout schedule: 3-4 sets of 10-15 repetitions for each leg
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An exercise routine that will leave you UP IN ARMS!!!!
Workouts that will give you awesome BICEPS AND TRICEPS
What gives a better feeling than a great pair of arms? Nothing else isn't!!!. Nothing is as impressive to the average person or the hardest of hardcore body builders as well-developed arms. "Flex your arm" is almost always the first request people make when they meet a bodybuilder. A great arm symbolises strength, power, health and masculinity- all over the world!! Arms are the true barometer of manliness and women love'em
We're gonna see the best and effective workouts that will give you the best pair of chiselled arms.

Arm development is largely, if not entirely, dependent on genetics. However most people have the genetic capability of amassing quality arm development, and with proper training you can transform your arms into the very best they can possible be
Now quality arms doesn't mean building the biggest guns in the sport. Quality arms are seldom the biggest but they always look the most impressive. A well-developed arm is one that has good shape, is in proportion with rest of the upper body, has reasonable size, and most importantly, is in great condition- muscularly defined with good separation between biceps and triceps. Quality creates the illusion of size as well. If you learn only one information from this arms manifesto, let it be this- Arm size is completely irrelevant; it's the quality that counts
Countless novice, amateur and even pro bodybuilders place too much emphasis on the size of their arms. "If i could only get a 20-inch arm1" - This is what most guys cry. Believe me, a well-built 17 or 18-inch arm will make short work on a big, undefined, bloated 22-inch arm everytime. The smaller, better-developed arm will actually look bigger in comparison
The popular approach to arm-training is to work the biceps and triceps on different days- and then only after another bodypart. A typical bodybuilder may train triceps after chest or back. On another day, he may work biceps after shoulders or legs. But very few body builders train the two upper-arm muscle groups(biceps and triceps) first, let alone together.

1 set of 15 to 20 repetitions( warmup set)
5 sets of 10 to 12 repetitions
This exercise develops and shapes the biceps, particularly the biceps peak. Attach a bar to a floor-level cable pulley. Grasp a short straight bar with an underhand(palms up) grip, hands about shoulders width apart. Keeping your elbows stationary at your sides, extend your arms out and down until your biceps are fully stretched. Curl the bar upward, not letting your elbows, to a position just below your chin. Contract and squeeze the biceps as hard as possible at the top of the movement. Then lower the bar slowly back down to the starting position until your arms are fully stretched. This is a shaping exercise rather than a mass exercise, so the secret to performing it properly is a slow, smooth, controlled motion

5 sets of 10 to 12 repetitions
The purpose of the exercise is to stretch the biceps. It develops mass and biceps peak at the same time. Attach two loop handles to the cables running through two overhead pulleys, as if you were about to do cable crossovers. Grasp the handles with an underarm grip and stand erect midway between the pulleys, feet about shoulder width apart. With arms extended straight out to your sides, curl the biceps as far as possible, as if you were hitting a front or rear double biceps-pose. Pause for a second at the top of your movement, flexing and tensing your biceps. Slowly return the handles back along the semicircular arc to the starting position. Avoid bending at the waist. Maintain strict posture throughout the wokout

5 sets of 10 to 12 repetitions
Cable concentration curls create maximum height in the biceps, especially the outside head. This exercise is usually done at the end of the biceps training because it is one of the best movements for peaking the muscle. It is a very strict exercise, but the exercise is height, not definition, so use as much weight as you can handle.
Attach a loop handle to a low cable pulley. In a standing position bend over slightly and take the loop with an underhand grip. Rest your free hand on your knee, thigh or some stationary object for stability. Curl the loop up to your deltiod without moving the upper arm or the elbow, and make certain you don't allow your elbow to rest against your thigh or on your knee as commonly seen. As you lift , twist the wrist so that the little finger ends up higher than your thumb to ensure that you're working the outside of the biceps. Tense the muscle fully at the top of the curl before lowering your wrist slowly back to the starting position, resisting all the way to full extension

1 set of 15 to 20 repetitions( warmup set)
5 sets of 10 to 12 repetitions
This fundamental triceps movement places intense stress on the entire triceps by working them through a full range of motion, but particularly on the medial and outer heads of the muscle group
Attach the bar handle to the end of a cable running through an overhead pulley. Take an overhand(palms down) grip on the handle, your hands no more than three to five inches apart in the middle of the handle. Set your feet about shoulder width apart, 10 to 12 inches back from the handle. Bend your arms fully and press your upper arms against the sides of the body, where they must rest throughout the set. In the start position your forearms should be parallel with the floor. Lean slightly forward at the waist and maintain this torso position throughout your set.
Moving only your forearms, press the bar as far as possible, locking out your arms and feeling the triceps contract fully. Hold the straight-armed position for a moment, squeezing your triceps. Slowly return the pulley handle back along the arc to the starting point without moving your elbows

5 sets of 10 to 12 repetitions

As with normal pulley pushdowns, the one-arm variation stresses the entire muscle complex, particularly the medial and outer heads. This exercise isolates the triceps and helps carve out its horseshoe shape. Attach a loop handle to the end of a cable running through an overhead pulley. Set your feet about shoulder width apart, 10 to 12 inches back from the pulley. Grasp the loop handle in your left hand with an underhand grip, bend your left arm fully, and press your left arm against the side of the body, where it must remain throughout the set.
Keeping your elbows stationary, straighten your arm until it is locked and extended straight down. Flex the triceps in this position for extra contraction. Still not moving the elbow, let your hand come up as far as possible until your forearm touches your biceps, feeling a complete stretch in the triceps. After your have completed with your left arm, switch to your right arm. Be sure to complete the same number of sets and reps for each arm

5 sets of 10 to 12 repetitions
This is one of the best exercises for stressing the long inner heads of the triceps muscles. It also stresses the medial heads very intensely and the outer heads somewhat less directly
Fasten a rope attachement to the end of a cable running through an overhead pulley. Take an over-hand grip on each end of the rope with your hands positioned at the bottom of the rope. Facing away from the weight stack, bend your arms fully with the cable running to one side of your head, and walk three or four feet away from where the handle would normally hang
Keeping your elbows stationary, pull down your forearm until it is locked straight out. Flex the triceps in this position for extra contraction. Still not moving the elbow, release your forearm back to the starting position
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