superfoods for bodybuilding.

Here's a pretty good list of "superfoods" for bodybuilding.

Eating For Muscle Gain

The list...

1. Eggs


2. Almonds


3. Salmon


4. Yogurt


5. Beef


6. Olive Oil


7. Water


8. Coffee

Hey, where's chicken and tuna? It's pretty rare that those two don't make these types of lists.

The problem I have with these types of lists is that some people tend to take them to mean that if they just eat these foods, they can expect good sized gains. I'll get emails from people confused as to why they aren't growing even though they eat an egg every morning and a tuna sandwich for lunch.

Always remember, it isn't just the quality of foods you put into your body, it is also the QUANTITY. To support muscle growth, you have to create a caloric surplus -- you have to give the body the raw materials it needs to build muscle above and beyond what it needs to keep you functioning.

The golden rule of muscle building...

If you aren't gaining, you aren't eating enough to gain.

What and how much to eat to build muscle and gain weight?

It is when you eat a quality balanced diet (that includes solid choices like the muscle building superfoods above) and eat that diet in sufficient quantity to supply the body with surplus calories that you really have something.

When you consistently do that and add in a solid weight training program, you build muscle and grow like a weed.

JP Clifford

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Science of Steroids

The National Geographic Channel is running a good program titled the "Science Of Steroids." Its an interesting hour for everyone, whether or not you use steroids or have any thoughts about using them.

Science of Steroids

Some things I found particularly interesting from the show:

• One of the "experts" talked about how using steroids was one of the last things anyone would admit to - they'll admit to spousal abuse, cocaine use and everything else but not steroids. He compared it to pedophilia in terms of the lengths people will got to in order to hide it.
  
  Strange but true.



• The program did a good job of addressing the lack of studies on steroids.
  
  A lot of users are very convinced that there aren't any dangers in using steroids. At my site, I have limited coverage of anabolic steroids. While I'm not pro-steroids (and I don't, never have, and never will use), I'm not hysterically anti-steroids like a lot of the mainstream coverage tends to be (the "you're going to die horribly and immediately" type of coverage). I try to present a fair look at the potential side effects of steroids.
  
  It's pretty benign stuff.
  
  But, every few months or so, I get an email from some guy telling me that I'm wrong, that there are no studies that say that steroid use will lead to cardiovascular problems or whatever. They basically tell me that steroid use is akin to chewing gum, that there are no real risks.
  
  They are right, there are very few studies on side effects. The reasons as explained in the show are the fact that you really can't load humans up on 'roids and wait 20 years to see what happens. Couple that with the fact that users won't admit that they use and you get very limited data to draw from.
  
  BUT, if you look at the case studies, if you look at the early deaths and medical problems for so many pro wrestlers and bodybuilders, you pretty much have to be blind to not see that these are very dangerous drugs and can have some consequences.
  
  Those that walk around miffed that anyone would suggest that there are any dangers to steroid use do have their reasons to distrust the medical community's warnings. The medical community has totally botched the whole steroids issue from day one and continues to do so.
  
  As pointed out in the show, you'll still find medical authorities stating that anabolic steroid use has no effect on muscle building or enhancing athletic performance????
  
  That's probably even more absurd than denying there are risks associated with use. You shouldn't need definitive studies to be able to make an obvious observation.



• The fastest growing group of steroid users? Its not athletes, its regular people just looking to use them to improve their appearance.
  
  Personally, I understand the temptation to use for competitive athletes. Had I been real close to breaking into the major leaugues, I would have felt the temptation (Unfortunately, I was never close). I don't understand why someone would use just to improve their physique?
  
  I just don't get it. I think a good percentage of those who do choose to use for these reasons really aren't appropriately educated on the subject. And that makes steroids even more dangerous.

JP Clifford

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Bodybuilding tips and tricks

• you have to do the exercise slowly,whenever you want (mass and cuts). you must hav to exercise slowly and if you didn't see the results and you  remains flabby after 2 months of doing it, try doing it even slower. How much you slow as it much effective for you.The much slower,the much better but  you concentrate at the peak.
• let Suppose you are doing biceps exercise with a bar. When you bring the bar(your forearms completely, touch your upper arms (biceps)) to your chest, Make sure you concentrate there and really focus on contracting the muscle (just like when you do posing). Apply The same rule for any  muscle. If you want  a muscle to develop properly with both mass and cuts (unless you already have cuts), you have to do it real slow and focus on concentration.

1. Buy the book Modern Encyclopedia of Bodybuilding .....its really help you.
2. Before another tip about muscle mass, Just know what’s your height? If you are betweem or below 5 feet 8 inches, then you should have 15 inch arms at least, so concentrate on both mass and cuts. That’s the difficult thing but that makes it all more beautiful.
3. .Try to do more push ups and do a cardio such  run a few kilometers ( a minimum of 1 to 1.5 km as a warm up prefferably) everyday.
4.  you hav do 5 sets of flat press, 3 sets of incline, 3 sets decline, and 3 sets of dumbbell flys.
5. Another Tip: Keep posing. Keep flexing your chest and holding your breath for 20 seconds while you flex in front of the mirror. This helps to bring out maximum definition. This is a trick.;)
6. Another tips on bodybuilding diet, it is also very important factor so you need to have protein‑rich diet and cut down on carbohydrates and feel or see the change. (A low-carb diet will always help).
7.  Don’t increase your carbohydrate intake as found in rice, Bread....etc. Keep your carbohydrates low. Keep your protein intake high, like chicken, egg, fish, etc. You will see the change soon almost within a month. tak high amount of water.
8. The main sources for you are both pulses and legumes including beans of all varieties,If you are a veggie,   preferably soya, butter beans, or double beans.
9. If you are going to burn fat with bodybuilding and weights, you can use the ordinary flat bench press to burn fat too.you have to do this with low weights but remember do it really slow. The first few reps up to 8 or 10 will be easy and after that your chest muscles will begin to burn like they are on fire.
10.  Do 5 sets of this everyday after your pushups and also do jog.
11. Do all exercises the same day. Doing them on alternate days will only increase size by giving rest to your chest mass. If you want to burn fat around chest, then you have to exhaust your muscle. Do and Gud luck..!

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Extreme Bodybuilding Equipments:

It is important yo choose right equipment for ya xtreme workouts.You have that products on which you can trust and rely on. Always look for sturdy and durable equipment.  discuss at your gym.Divide some of these bodybuilding equipment into the following,

• Free Weights – Dumb bells and bar bells
• Weight Machines – Smith Machines, Curling machines, multi weight machines
• Stretching Machines
• Exercise and Stretching Equipments – stretch bands, chin up bars
• Mats – Martial arts mats, Yoga mats
• Extreme Fitness Equipment – Urban rebounder, rowing machines

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Best and safe Exercise for Heart Patients

If you know someone who's recently been diagnosed with heart disease or had heart surgery, the doctor probably told him that exercise is an important part of keeping the condition under control. 


Here are some things to discuss with the doctor:

• Medication changes. New medications can greatly affect your response to exercise; your loved one's doctor can tell you if his normal exercise routine is still safe.
• Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure your loved one only does what he's able to do without getting tired.
• Safe exercises. Get the doctor's approval before you let the patient lift weights, use a weight machine, jog, or swim.

Swimming:
Swimming is an aerobic exercise for heart patients. It’s very useful, and it can produce excellent results in a short period of time, particularly if you are not accustomed to body to building. Swimming should be done approximately 30 to 60 minutes daily for avoiding heart diseases.

Walking:
Walking is one of the simplest and most available aerobic exercises. Heart patient can vary the intensity to match his fitness level. Other than walking shoes, it does not require any special equipment.  Walking is a good choice for starting their first exercise program. The older age heart patients can adopt this exercising routine as it is the best choice for them.

Cycling:
Cycling is another best exercise for avoiding heart diseases. Cycling is unique type of aerobic exercise with wide appeal and value. In this exercise you can use a stationary or regular bike. A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling helps the heart without the mechanical stress on the back, hips, knees and ankles that walking can cause. Therefore, those with heart conditions should address a program with their physician before starting. Water aerobics and water walking are good alternatives for those with heart diseases. This exercise also gives attractive results in joint pain problems.

Stretching:
Stretching is another beast exercise for heart diseases. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility for aerobic exercises.

General workout tips for heart disease patients:

• Be sure any exercise is paced and balanced with rest.
• Avoid encouraging isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
• Don't let the patient exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
• Make sure that one stays hydrated. It is important to drink water even before you feel thirsty, especially on hot days.
• Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on your heart.
• Have your loved one steer clear of exercise in hilly areas. If he must walk in steep areas, ask him to slow down when going uphill to avoid working too hard. Have him monitor his heart rate closely.
• If the patient's exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), ease him back into his routine. He should start with a reduced level of activity and gradually increase it until he's back where he started.

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Top 5 Bodybuilding Workout Tips for arms

1. Incorporate multi-jointed exercises into your bodybuilding routine.


When training your chest, shoulders, and back make sure you utilize multi-joint exercises. What this does is work,as the secondary movers, the arms. The arms mean simply the biceps, and triceps.


A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup. More than one muscle group is being worked when you perform multi-joint exercises.


2. Increase your intensity.


In order to stimulate arm muscle growth resulting from your bodybuilding workout program you must increase your intensity of exercise.

Read more articles
Bodybuilding Workout Tips For Beginners
Achieve Your Best Body Ever – The Ultimate Guide to Bodybuilding Workouts
Bodybuilding Workouts
What Beginners Should Be Learning About Bodybuilding Workouts



You must enter the gym with a mindset of forcing the muscles to adapt, and grow. To do so you need to increase the weight lifting weight, reps, or simply decrease the rest between bodybuilding sets. Always make your bodybuilding workout progressive in nature. Keep attempting to beat the reps, and weight you logged in the previous arm workout.


3. Do not overtrain. Limit your sets




It is important to avoid overtraining your arms. Many bodybuilders do too much arm work in their particular bodybuilding workout. This, in turn, leads to over training.


By doing too many sets of arms you are cutting into your recovery abilities, and will surely decrease your chance of results. Optimal rest is mandatory for maximum muscle stimulation. Please understand this.


4. Hit the triceps hard.


The triceps comprise a majority of your arms muscle size. Make sure you incorporate close grip bench presses, dips, and triceps push downs to ultimately increase your triceps muscle size, and tone.


Strive to increase your intensity every time your step into the gym. After all, it is the quality of exercise, not the quantity. Make the most of your limited weight training sets performed by the arms.


5. Precise rest between workouts is mandatory for growth.




This number one mistake most bodybuilders make. They simply follow the more is better approach. Little do they know, more is a detriment to your bodybuilding workout results.


Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the biceps, and triceps grow while at rest, not during the workout.


I always recommend 6-10+ days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining. Beginning a weight training workout prior to full recovery will short circuit your muscle building results.

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Triple Your Workout Effectiveness

Disclaimer: First, I’m not a certified trainer. These are tips I’ve read elsewhere that work well for me. Second, you should always get a doctor’s approval of any new workout plan. This plan is especially intense, so if you have a heart condition or other condition that might be affected by heavy exercise, you should definitely refrain from trying it until you’ve gotten checked out by a doctor.
it’s  for those people who have already been working out but want to see better results, quicker, and spend less time doing it.
There are 16 exercises:
1.Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
2.High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
3.Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
4.Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
5.Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
6.Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
7.Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
8.Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
9.One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
10.Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
11.Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
12.Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
13.Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
14.Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
15.Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
16.Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

The ideal workout plan
If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.

The high-intensity strength training would be 30-40 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one. The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc., and either standing or using a Swiss ball so that you are working out your core. You should use heavier weights, one set for each exercise, doing them slowly (5 second up, 5 seconds down), and to exhaustion, making sure to have good form on each exercise.

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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

• How to lose man boobs? What causes Man boobs? Three best exercises that will get rid of Man boobs fo
  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...

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Five Exercises for Men To Improve Your Sexual Life

Introduction

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

Bow Pose

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

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.

Swimming

Conclusion

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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MAKE YOUR ARMS ( Biceps and Triceps) BIGGER AND BETTER?

HOW TO MAKE YOUR ARMS BIGGER AND BETTER?
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.

AN ALL-CABLE BICEPS/TRICEPS TRAINING ROUTINE
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.

THE BICEPS
TWO-HAND CABLE CURLS
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

STANDING BICEPS CABLE CURLS
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

CABLE CONCENTRATION CURLS
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

THE TRICEPS
TRICEPS CABLE PUSHDOWNS
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

ONE-ARM REVERSE-GRIP CABLE PUSHDOWNS
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

STANDING CABLE ROPE TRICEPS EXTENSIONS
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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Top 15 Best Back exercises:

 Top 15 Best Back exercises:

Nothing is more impressive than being able to bang out 30 pull ups in a row or finishing a set of 10 with 90 lbs hanging from a belt. Nothing LOOKS more impressive than being able to hit an impressive front or rear lat spread with confidence. Furthermore, how many women do you know that can finish a set of 10 pull ups? Trust me, there aren’t many.
The reality is that we can accomplish all of these things with intense free weight back training.
Your back muscles comprise the second largest set of muscles, after the legs. Therefore, putting some serious effort into training your back will pay off huge dividends whether you are looking to burn a large number of calories, better fill out your shirts, condition your body for functional strength, or even to fix your posture from focusing too long on chest training.
Strong back muscles will allow you to:

• Pick up anything heavy off the floor or ground, working in unison with the legs.
• Burn nearly as many calories as you would when training legs.
• Move your body more easily through space, specifically when pulling yourself up.
• Protect yourself from muscle imbalances that occur from overtraining the chest.
• Row a boat faster than any of your punk friends.

Anatomy of the Back

For this discussion we are going to focus on the mid to upper back only. I won’t be talking at all about the lower back or glutes, as this is a discussion in and of its own. You can find out a bit more about lower back and glute training in the post about the top 5 best hamstring exercises. I will focus more on lower back in a separate article at a later date.

There are two main muscle groups that are visible even when our shirts are on. These are called the latissimus dorsi and the trapezius.
The latissimus, or lats, are the muscles that run from the armpits to the waist. This is what you see when people flex their backs as with a lat spread bodybuilding pose.
The trapezius, or traps, are the muscles that start in a point at the base of the skull, sit to either side of the neck, above the shoulders, and extend in a diamond shape to a point in the middle of the back. A muscle called the levator scapulae works in conjunction with the traps and lats.
Trap are what cause some big dudes to appear to have no neck. This is also how you can tell if someone is really serious about their training. Typically if someone has completely flat traps it means that they probably do not engage in significant free weight complex exercises like deadlifts, bent over barbell rows, cleans, and definitely not barbell shrugs.

The Smaller Muscles of the Back

Some of the smaller back muscles include teres major, teres minor, infraspinatus, supraspinatus, and rhomboideus (rhomboids). These are considered secondary muscles and are sufficiently stimulated when you train the larger latissimus dorsi with both vertical and horizontal movements.
The serratus is another back muscle that wraps around the body and it also visible from the font. If you desire to train the serratus directly, which many people do, the best exercise for that is probably dumbbell or barbell pull overs. In the past when I trained 4 days a week I often included pull overs on back day.

Back Anatomy

Functions of the Back

Contrary to what you might think when you picture a row, the function of the lats is to pull the arm down toward the pelvis. When the arm is in a fixed position such as with a pull up, the lats serve to bring the body up towards the arm. The function is the same, but the motion depends upon the position of the arms and torso.
Lats also function to stabilize the torso during many movements, including the flat bench press and overhead press.
Your traps function to facilitate scapular elevation (shrugging), scapular adduction (rowing) and scapular depression (pull downs). Often they work in conjunction with the lats and the other small muscles, especially when rowing or pulling down.

Top 5 Best Back Exercises

Update: Deadlifts

Because I have received so many comments ripping me for not including deadlifts on this list, let the record show that I did indeed mention deadlifts right here at the top of the list, but decided not to include them in the list because they are already in the top 5 best hamstring exercises.
Deadlifts are probably the 3rd best back exercise after barbell rows and pull ups, so include them in your back workout as you see fit. Similarly, you could include good mornings in this list. To reduce the angst of hardcore weightlifters, I have revised this list to include deadlifts as the #5 best back exercise.
My original comments regarding deadlifts are as follows:

Of course deadlifts are part of this list, but I intend to target exercises that train the upper and mid back directly. For more information on deadlifts and other lower back exercises, see my post about the 5 best exercises for hamstrings.

1. Barbell Bent Over Rows – Horizontal training
   Bent over rows with a barbell is arguably the most important back exercise you can do for pulling strength and thickness in the upper body. This is a compound movement that works everything from traps to lats to lower back and hamstrings. Using proper form, bent over barbell rows will help you stand apart with thickness and strength, from the people who only do pull ups, chin ups, or (God forbid) pull downs. To set up: you should start by standing on a box or platform with the loaded barbell. This is necessary to avoid the plates hitting the floor when you use 45 lb plates. Your stance should be shoulder width for conventional barbell rows. Now, keeping your knees slightly bent, your head up, and your back straight, bend over until your upper body is lower than 45 degrees to the floor. My goal is always to get as close to parallel with the floor as possible.
   The weight should be hanging straight down from your arms at this point, directly below your chest. You should have a pronated grip on the bar; your palms should be facing towards you. Feel free to use a bit of chalk if you are rowing really heavy. NO STRAPS!
   
   To row: to start a row, use your back muscles to pull the bar straight up to touch your chest. The elbows should be tucked in, head up, back straight, and you should NOT bounce. Lower the weight under control and repeat.
   
   Variations: close grip, wide grip, medium grip, two arm dumbbell rows, supinated rows (palms facing away).
   There is also a machine called the T-Bar that can be used for rowing. Old school lifters might even put one end of an Olympic bar in the corner of a room, and use the other end as a T-bar and a neutral grip cable attachment as the handle.
   The following is the best video that I could find on YouTube for a demonstration of barbell bent over rows by someone who doesn’t look like a complete puss, although I don’t advocate putting the bar on the floor between reps:
   You should also watch this video just for fun: Bent Over Rows by Chrissy Zmijewski. She has some good points, but I believe in going deeper than 45 degrees with the upper body.
   
2. Pull Ups and Chin Ups – Vertical training
   Pull ups and chin ups are a true measure of strength. They are one of those exercises that can be used to gauge a person’s physical strength relative to their body weight. For example a powerlifter might be able to bench press 600 lbs at a body weight of 280 lbs, but maybe he can only do 4 pull ups. Meanwhile a 175 lb guy can only bench 315, but he can bust out about 30 pull ups. So let me ask you, who is really stronger? Better yet, which person’s strength would you wish to have? Sorry, but I’d rather be the smaller guy.
   To set up: stand on a box or a platform if you need to, or just jump up, so you can reach the bar. Pull ups are typically harder than chin ups, but I recommend you switch off between the two. Pull ups use a pronated grip (palms down, or in this case palms facing away), while chin ups use a supinated grip (palms up). Hands should be just wider than shoulder width for a medium grip pull up, or just inside shoulder width for a medium grip chin up.
   
   To pull up: the goal is to pull yourself up until your chin is over the bar. Keep your head up, possibly looking at the ceiling, and get that chin over the bar, pause just long enough to get a full contraction. Lower yourself back down so that your arms are about 99% straight, don’t bounce.
   If you can’t do a pull up, most gyms have assisted pull up machines. Start there and work your weight towards your first bodyweight pull up.
   If you can do more than 10 pulls up with bodyweight, it might be time to consider weighted pull ups and weighted chin ups. You can do this by hanging a dumbbell between your legs or ankles, or by using a belt with a chain to suspend the weight between your legs.
   Variations: wide grip, medium grip, narrow grip, neutral grip (palms facing each other), pull ups, chin ups, towel pull ups to blast your grip and finger strength. Many people do lat pull downs on machines or with cables, but I’m telling you not to. Stick with free weights!
   
3. Barbell Shrugs – Upper back
   Shrugs are specifically a traps only exercise. The lats don’t come into play at all. You can go pretty heavy on shrugs. I built a decent set of traps back in the day by working up to 10-12 reps with between 495 and 585 lbs on a standard Olympic bar. To set up: unless you feel like deadlifting the weight off the floor, your best bet is to unrack the bar at thigh height from a platform, squat rack, power rack, or whatever else you can use. This is one of maybe 2 exercises for which I condone using straps. You want to avoid using an alternating grip if possible, and sometimes using chalk just doesn’t cut it if you are using heavier weight than you typically deadlift.
   To shrug: take a pronated grip on the bar just outside your hips and unrack the weight so that it hangs to mid thigh. Always stand straight with your head up, and knees just barely bent. Try to touch your shoulders to your ears by shrugging straight up, as high as you can. Hold for half a second to really get that contraction. Lower the weight under control back to mid thigh.
   Variations: dumbbell shrugs are good too, but you can’t use as much weight.
   The guy in this video shrugs really fast and I would prefer a longer pause at the top, but this is really what a heavy barbell shrug will look like.
   
4. One Arm Dumbbell Rows – Horizontal training
   This is a great way for you to isolate each side of your back in turn. While you can’t go as heavy as barbell rows, you can still go pretty heavy and you can get a fuller contraction with a greater range of motion because the barbell does not restrict your scapula from fully retracting on each rep. To set up: grab a dumbbell and place it beside a bench. Now kneel with one leg on one end of the bench and place your hand on the other end for support. At this point your upper body should be parallel to the floor, and your free leg should be planted just behind you and to the side of your body for support.
   To row: grab the dumbbell with a neutral grip (palm facing your body), arm fully extended and lift the dumbbell off the floor. From this point you want to row the weight up and back, pulling your hand in just above your hip, and getting your elbow also up and back as far as possible. Experiment with wrist angles to make this exercise harder, easier, or more comfortable for you.
   Variations: you can use a machine or a cable exercise for this, but I highly recommend you stick with free weights.
   
5. Barbell Deadlifts Deadlifts belong in this list as well as in the top 5 best hamstring exercises, so here it is:
   Deadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.
   To set up: the barbell rests on the floor, sitting just above the ankles right in front of the shins. Your stance should be shoulder width for conventional deadlifts. Bending your knees, reach down and grab the bar so that your knees are actually inside your elbows. When going heavy, it helps to alternate your grip where one hand is pronated (palm facing you) and the other hand is supinated (palm facing away).
   To deadlift: to start a deadlift, use your whole body to begin to lift the bar off the floor. Arms should be straight, knees should be bent. The object is to lift the weight with your legs, glutes, and hips, rather than with your lower back. In fact your lower back should not bend that much, should in fact be pretty straight, and should definitely NOT be rounded. You accomplish this by keeping your head up and by driving with your hips. It is of utmost importance to keep the bar close to your body during the lift.
   At the top you should stand up straight, but do not over extend your lower back as if you were doing some kind of hyper-extension. The driving force at the top should be more of a hip thrust than a lower back spasm. Lower the bar under control, keeping it close to your body.
   Variations: close stance deads, wide stance deads, sumo style deads, deads off a box, rack pulls or pin pulls, deads or rack pulls with chains or bands.
   

Honorable mentions: pull overs, cleans, snatches, and…
Dumbbell Reverse Flyes
This exercise used to be listed at the #5 best back exercise, but I really couldn’t live with myself for including it in that list. Therefore, read this section while keeping in mind that dumbbell reverse flyes are probably somewhere in the top 10 best back exercises, but it is not top 5.
OK, you might be thinking this exercise is foo-foo, but it really works the smaller muscles in your upper back, including your rear delts. I guess I wouldn’t really recommend this as a staple exercise for powerlifters or other strength athletes, but it is mandatory for bodybuilders. This will really help to separate the muscles in the back, and will build the rear delts, which are typically very hard to cultivate.
To set up: standing or sitting, grab some dumbbells, bend over so that your upper body is parallel to the floor. Allow the weights to hang at your sides, arms fully extended.
To reverse fly: keeping your back flat and straight, raise the weight vertically until your hands are at their highest possible position. Hold for half a second to contract. Lower the weight under control, but stop a couple inches short of where you started. The goal is not to pause at the bottom of the movement for rest. Tension should be kept on the muscles at all times.
Variations: because this is not a compound exercise, reverse flies on any number of machines or cables are usually an acceptable alternative to dumbbells.

Reverse Flyes

To use this exercise list optimally, you will want to choose 1 horizontal movement and 1 vertical movement, to work into each workout. For full body workouts, choose only one exercise each day, but be sure to alternate between horizontal and vertical. However if you are in a back specialization phase you can definitely choose 1 vertical and 1 horizontal movement for each workout to really force your back to adapt.
If you use the outdated method of splitting up your body parts each day, you can choose to split your back into horizontal and vertical training by using 2 horizontal exercises on horizontal back day, and 2 vertical exercises on vertical back day. Often horizontal back is paired with chest and vertical back is paired with legs.

Back pain is one of the most common medical problems and affects almost everyone at least once in a lifetime. The Nicholas Institute of Sports Medicine and Athletic Trauma recommends exercises that help to strengthen the muscles and ligaments of the back, realign the spine and reduce pain. A variety of exercises target the lower, upper and mid back. NISMAT recommends beginning back exercises slowly to warm up the muscles.

Pelvic Tilt

The simple Pelvic Tilt stretches abdominal, back and hip muscles. Lie on your back with our knees bent and arms at your sides. Flatten the lower back muscles against the floor to tilt the hips. Hold this position for a count of five to 10. Relax and repeat.

Pelvic Lift

The Pelvic Lift strengthens the muscles of the lower back and hips. Lie on your back with your knees bent and arms at your sides. Raise your hips and lower back off the floor so that the feet, arms and upper body are only touching the floor. Hold this position for a count of five. Relax and repeat.

Single Leg Pull

The Single Leg Pull helps to stretch the hip, lower back and buttock muscles. Lie flat on the floor with one leg bent at the knee and the other extended straight out. Use the arms to pull the bended knee towards your chest and hold for a count of five. Relax and repeat up to 10 times with each leg.

Hip Roll

NISMAT recommends the Hip Roll to flex lower back muscles and ligaments. Lie on your back with both knees bent and feet flat. Cross your arms your chest and turn your head and chest to the right as you turn both knees to the left. Hold this position for a count of five to 10. Relax and repeat in both directions.

Backward Bending

Backward Bending is a popular exercise to strengthen back ligaments. Stand up straight and place your hands on your back at waist level, palms down. Bend backwards as far as possible, hold this position for as long as you are comfortable. Relax and repeat.

Side Stretch

To do the Side Stretch, hold one arm over your head and bend the body in the opposite direction, while placing your other hand at your waist for support. Hold this position for as long as you feel comfortable. Relax and repeat.

Upper Back Stretch

To perform the Upper Back Stretch sit on a stool or bench with your back and head flat against a wall. Lift your arms over your head and extending as high as possible. Hold for a five to 10 seconds. Relax and repeat with both arms.

Back Extension

The Back Extension stretches the muscles of the back. Lie flat on your stomach with your arms flat at your sides. Raise your head and shoulder up off the floor and hold for as long as comfortable. Relax and repeat.

Cat and Camel

The Cat and Camel exercise is also recommended by Dr. Andrew Bayuk. Kneel down on your hands and knees and keep your head parallel to your body, so that you are looking down. Slowly allow your mid back to sag so that there is a downward arch in your back. Then round your back upwards in the 'camel' position. Hold both positions for five to 10 seconds. Relax and repeat.

Arm Reach

The Arm Reach strengthens the upper back and shoulders. While on your hands and knees, stretch one arm out in front of you while keeping your head down. Hold this position for five seconds. Relax and repeat with each arm.

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chest workout tips:

chest workout tips:

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Best tricep exercises part 1.mpg

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Workout Program

Workout Program

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Monday: Chest / Back

1	Cable Lat Pulldowns (alternate sets below) Behind neck wide grip Narrow grip to chest	2 x 10 2 x 10
2	Bent over Barbell Rows	3 x 10
3	Seated Row Machine	3 x 10
4	Dummbell Pullover (superset with) Dembbell Flys Pullover Flys	3 x 10 3 x 10
5	Bench Press	3 x 10
6	Pec Deck Chest Machine	3 x 10

Tuesday
Aerobics for 45 minutes

Wednesday: Legs / Abs

1	Squats	3 x 10
2	Barbells Step Ups (alt legs)	3 x 10
3	Leg Extension Machine	3 x 10
4	Leg Curl Machine	3 x 10
5	Stiff Legged Deadlift	3 x 10
6	Hanging Knee-ups	3 x 10
7	Crunch / hip-ups	3 x 10
8	Negative Lying Knee-ups Buddy Exercise Resist Partner Pushing Knees Down	3 x 10
9	Bar Behind Neck Trunk Twists Seated Standing	3 x 50 3 x 50

Thursday
Aerobics for 45 minutes

Friday: Shoulders / Arms

1	Seated Dumbbell Overhead Press (Alternate Sets Below) Palms Forward Palms Reverse (twisting)	2 x 10 2 x 10
2	Barbell Shurgs	3 x 10
3	Dumbbells Deltoid Flys (Superset Sets Below Lateral (arms to side Front (one arm at a time)	3 x 10 3 x 10
4	Lying Triceps Curlbar Extension	3 x 10
5	Standing Cable Triceps Extension	3 x 10
6	Seated One Arm Scott Curls	3 x 10
7	Seated Curl Machine	3 x 10

Saturday
Aerobics for 45 minutes



Sunday
Aerobics for 45 minutes

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Fifty & Fit Nutrition Plan

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Morning
8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine, 30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.
Ride stationary bycycle for 45 minutes or one hour of weight training approx.

Food	Amount	Cal	Fat	Carbs	Protein
Grapefruit juice	8oz	70	0	17	0
Water	8oz

Breakfast

Food	Amount	Cal	Fat	Carbs	Protein
Oatmeal w/skim milk &	1 cup	140	2	24	9
Raspberries	1/2 cups	40	0	8	0
Egg Whites (scrambled) w/one yolk	4	129	5	2	18
Whole Wheat Toast (Dry)	2	140	2	24	6
with Honey	1 tbsp	60	0	16	0
Coffee	cup	4	0	0	0

Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg flaxseed oil, 200 mg grapeseed extract.

Mid Morning Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple	1	81	.5	21	0
Brown Rice	1/2 cup	110	0	23	2
Albacore Tuna	3 1/2 oz can	85	2	0	21
water	8 oz

Lunch

Food	Amount	Cal	Fat	Carbs	Protein
grilled chicken 1/2 breast (Skinless)	4 oz	196	5	0	36
sandwich on whole wheat		130	2	22	5
w/lettuce and tomato		20	0	5	0
pasta salad vinagrette	1/2 cup	140	4	4	5
water	8oz

Mid Afternoon Snack

Food	Amount	Cal	Fat	Carbs	Protein
Bran Muffin	1	140	3	29	4
Non Fat Yogurt w/fruit	8oz	190	1	35	12

Also: 8oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine

Early Evening Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple Slice with carrots & celery sticks	4 oz	105	.5	27	1
water	16 oz

Dinner

Food	Amount	Cal	Fat	Carbs	Protein
Swordfish (Broiled)	5 oz	220	6	0	30
Brown RIce	1/2 cups	110	0	23	2
Broccoli	6oz	55	0	9	5
Red Wine (Cabernet, etc)	8oz	160	0	9	0
Whole wheat roll	1	130	2	22	5

Before Bed
8 oz of water, 1 multivitamiin pill, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA, 30 mg CoQl0, 400 mg saw palmatto, 500 mg calcium, 100 mg magnesium.

Totals

Calories	Fat Grams	Carb Grams	Protein Grams
2453	35	340	60

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