ALTERNATE TOE-TOUCH CRUNCHES FOR 6 PACK FINISHING

ALTERNATE TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie flat on the ground and straighten your legs.

2.   Raise your left leg straight up in such a manner, that there is an angle of 90 degrees in between your leg and torso, as shown above.

3.   In this starting position, contract your belly by pulling your belly button towards your spine and touch your right hand up to the left toe, as you exhale.

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Come back to the starting position, as you inhale and now, touch your left hand to the right toe, while crunching your abdomen.

6.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate sides. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching both the toes with both hands, in every single repetition.

Ø Make sure that your left hand and right leg remain stationary on the ground, when you are touching your right hand to left toe and vice-versa.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

INCLINED DUMBELL RAISE FOR SHOULDERS

INCLINED DUMBELL SHOULDER RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :TRAPS,FOREARM,CHEST

   

1.   Rest your back on an incline bench with the incline set anywhere between 45 to 60 degrees.

2.   Hold a dumbbell on each hand firmly.

3.   Pick the dumbells and rest them on your thighs.

4.   In this starting position, your arms are extended straight and palms are facing down your thighs.

5.   Slowly raise the  dumbells as you exhale until they are little above shoulders level.

6.   Pause for a second in this position and feel the contraction in the shoulders.

7.   Lower the dumbells  back down slowly to the starting position i.e. just one inch above the thighs, while inhaling.

8.   Repeat as many times as recommended .

                 

TIPS:

Ø The inclined bench angle can be changed between 30 to 60 degrees.

Ø Changing the  inclined bench angle helps you to hit the different muscle a little differently  with every single degree change.

Ø Keep your head resting down against the bench and your legs on the floor at all times.

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using weight plate and barbell.

Ø Pace, while doing the exercise must be slow or medium.

THE MYTHS.....BODYBUILDING BLOCKADES

TOP MYTHS ABOUT BODY BUILDING

We observe many myths in our society, about actions, reactions. Some myths teach us while some simply hinder us from moving forward and adversely affecting ourselves and Bodybuilding is not an exception and specially to the gym beginners.

Here,  you will find Top  Myths about Body Building which nothing but cause hindrance



TAKE HIGH CALORIES TO GROW BIG AT FASTER RATE

Of course it's true, if you eat big you will get big. But if you keep on taking high calories from the food sources having bad glycemic index then soon your belly fat will get thumps up and you will be  enroll yourself in the list of fatty persons. So friends, be careful about your nutrition source. They must contain high protein than the rest. Unfortunately, studies shows that, in most people, about 65% of the new tissue gains are brought by high calorie diets that consist of fat. Of the remaining 35%, approximately 15% consists of increased intra cellular fluid volume, leaving a very modest percentage attributable to increased lean mass.

MORE WORKOUT, MORE GROWTH

This is the biggest myth of the century which mostly troubles the beginners.Our body has a mechanism of breakdown of our muscle tissues during our resistance training. But friends, after a stipulated time period ( which mostly is between 45 to 60 minutes), our body glands release hormones which leads to shrinkage of our muscles, already pumped. Thus the end result is zero growth and perhaps even losses. Working out every day if you are truly using a proper amount of intensity, will lead to gross over training.

 LOW FAT SOURCES NEVER THE REASON OF BULGING BELLY

Friends, one simple rule to understand, all our body basic requirements like carbs, protein or unsaturated fat, if taken in high doses, without burning it for energy requirement, will simply convert into undissolved body fat which will ensure to first target you belly. If your calories intake exceed your energy requirements, you will gradually get fatter and fatter. Yes, it's true, that taking a diet rich in fat will surely pack on the pounds quicker for a variety of reasons, the most significant being that  a gram of fat has 7 to 9 calories as opposed to the 4 calorie/gram that carbohydrates and proteins carry.

BIG MUSCLES & STRENGTH, THE TWO DIFFERENT WAYS

Can you tell me  who has the biggest muscles and also the lifts the maximum weights in your gym? Surely, you will observe the difference. Sometimes they are the same, but 99% are different which shows that you have to lift heavy and perform your exercise in a good form. Exceptions may exist for genes, short-long limbs etc. If the tension applied applied to muscle fibers are light, the maximum growth will not occur.

JUST COPY PRO'S WORKOUT ROUTINE

Our training depends upon many factors, for example our body type, nutrition, years of practice and many others. Many Pro's spend hours and hours doing innumerable sets, so many that it would surpass the average person's recuperative abilities. If the average man follows the routines of an average Pro Body Builders they would in effect start to whittle down what muscle mass they did have or at best make only a tiny bit of progress after a couple of years.

TAKE MINIMUM REST BETWEEN THE SETS

Rest between the sets also depends on our body type, workout practices etc. If you are aiming to reduce the body fat, (endomorphs)  then you have to decrease your rest period between the sets and if you are ectomorphs then you have to take a break of 60 to 90 seconds after every set. In order to build muscle, you need to allow enough time for the muscle to recuperate fully,

 (that means, let the lactic acid build up your muscle dissipate and ATP levels build back up). In order to make muscles grow, you have to lift the heaviest weights possible, thereby allowing the maximum number of muscle fibers to be used.

DUMB BELLS FOR BIG MUSCLES, AEROBICS FOR CUTS

Yes, may be true for endomorphs as they target to reduce their body fat and aerobics can help them to get back in shape. But the fact is that weight training is the best way to lose your body fat and cuts you up.

Aerobics is generally meant to improve cardio efficiency, but if you do it for long, you will burn up calories and in the long run drop the fat. However, weight lifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at moderate pace for periods longer than 20 minutes, ( it generally takes that long for the glucose in the blood stream to be 'burned up', causing the body to dip into glycogen reserves for its energy). Once the glycogen reserves are used up, the body must metabolize the fatty acids for energy. That is how your body lose fat.

MORE REPS, MORE HARDNESS, MORE CUTTINGS

Simply a big myth, high repetitions may be effective for fat reduction and cuttings but it does not go beyond that to increase muscle hardness. Instead heavy weights provide strength hardness and cuttings with great results.

MUSCLES CONVERT INTO FAT

Muscle converting into Fat, a big myth, born and nourished in countryside. Have you ever seen a diamond changing into coal? Muscle and Fat are two unique things. Muscle is made up of individual cells, living , breathing cells that undergo all kinds of complex metabolic process. Fat cells are simply storage packets of lipids. If the inactivity is facilitated by preventing yourself from gym training, the muscles will shrink faster than the surrounding skin and temporary condition of loose skin might be experienced but that too will remedy itself with time.

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BODYBUILDERS MUST MAKE THESE HABITS

BODYBUILDERS HAVE  ALMOST SAME HABITS

·       CONSISTENCY

          It is the key to success in bodybuilding .All successful bodybuilders follow the diet as well as training schedule with full consistency. Unless you're sick, there's no excuse not to go to the gym. Follow your schedule like clockwork, and reap the inevitable benefits down the road.

·       EAT OFTEN

Keep on supplying the required nutrition to your guns after  every 2 to 3 hours for best results in accordance to muscles growth , strength and stamina.

.

·       TAKE ENOUGH PROTEIN

Protein is the building blocks to your muscles, so keep it readily available for your body at all times. Aim to get 35-40 grams of protein with each small meal, or at least get one gram of protein per pound of bodyweight per day.

·       TAKE SUFFICIENT REST AND SLEEP

When you sleep, human  growth hormones are released and a lot of the recovery takes place. If you go skimpy on the sleep, you're robbing your body of its best opportunity to grow. To avoid this, make sure to get at least 8 to 10 hours of sleep every night.

·       REMAIN HYDRATED

Staying hydrated is important for everything from digestion to endurance. The bottom line is that your body depends on water to remain functional, just like a car requires oil to run, and as soon as you get dehydrated you're weaker, less mentally alert, and overall in less-than-perfect condition.

·       DON’T  IGNORE CARDIO

Cardio increases your overall cardiovascular condition, which is crucial in compound exercises such as squats and deadlifts. If your lungs can't process enough air, you'll be exhausted by oxygen depletion, not muscular failure, by the end of your set.

      Besides, you're not young forever, and keeping your heart in shape now will give you a great   advantage as you grow old. Try to get at least 2-3 cardio sessions per week.

·       STRETCHING

Big muscles don’t have to equal stiff muscles. Maintain and improve your flexibility by taking your stretching seriously. In addition to getting better blood flow (less soreness) and decrease the risk of injury, your flexibility will help your workout form as well.

·       USE NATURAL  SOURCE OF NUTRITION  MORE THAN ANABOLIC SOURCES AND SUPPLIMENTS

You can never depend of supplements and anabolic steroids  alone to carry you forward. Their are many good sources of natural supplementation for body growth. Supplements should be just that - supplements .supplements only provide benefits to your body when you are getting enough natural nutritional sources.

·       SPIRIT UP AND MOTIVATION LEVEL HIGH

Always think positive and maintain optimistic approach towards bodybuilding try to keep yourself  motivated by watching bodybuilding videos.

·       TRAIN SMART NOT LONG

                 Never try to remove your frustration on gym equipments or weights. “work smarter, not harder."  The bodybuilding version is "train smarter and harder." You must approach each workout as a challenge to push yourself out of the comfort zone, striving to get as much muscular stress as possible into your workout.

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Amazing tips to lose belly fat

Endomorphs - Diet Plan

Friends, as I mentioned you are the most fast fat and weight gainer. So in order to reduce the fat and to lean your body and to make your hidden six packs visible to all there out, here are few best working tips

Ø  Restrict your intake to 2400 calories per day and for gym beginners not to exceed 2600 calories a day.

Ø  If you plan for more calories to gain muscles faster, try to take it most from the protein sources.

Ø  The calories intake from protein sources must be at least  50 % a day. This will help to gain muscles and to burn excess fat.

Ø  The calories intake from carbohydrates source must not exceed 30% because excess of carbs when not utilized for energy production, simply converts into fat which will first target your belly.

Ø  Fat content must be around 20 %. Here is very important information; the bigger share should be from unsaturated fat (e.g.  walnuts, almonds, cashews, soybean oil, corns)

Ø  Reduce saturated fat(butter, coconut oil, cheese ,vegetable oil, fish oil, chocolates )content from your diet

Ø  Your meals must contain fiber rich substances like salad, fruits, and green leafy vegetables.

Ø  Feed your guns after every 3 hours with small quantity but nutritious meals

Ø  Avoid bad glycemic index food sources like potatoes, rice, white bread etc.

Ø   Good Antioxidants (e.g. black berry, strawberry, cherry, and bean) intake will protect you from different heart problems.

Ø  Hydration is very important for you, so keep on hydrating yourself during the whole day. This will improve the flow of nutrition and help in easy flush out of waste products.

Ø  Never skip the meals. It is more dangerous for you. That will result to more fat accumulation.

Note :  Saturated fat (when more than 10 % in our daily diet) is the main cause of heart problems.

Diet plan for Endomorphs

7am - black grams sprouts or oatmeal’s

9pm - In breakfast ,brown bread,milk,3 egg whites or omelets, ,corn flakes, protein rich    shake(isolate and whey proteins sources are best for you

11 am - Fruit salad, vegetable salad, boiled pulses, dry fruits

2 pm - In lunch, chapatis, green vegetables, pulses with curd and bowl full of salad

5 pm - A slice of brown bread with 3 egg whites or protein bars

(For resistance training guys)

 Pre-workout:- Protein isolates shake before gym is the best source to feed your muscles and make them ready for the task.

Gym training INSTRUCTIONS: - do at least 20-30 minutes cardio vascular exercise before starting resistance training

7pm –Just after your workout hydrate yourself with  little amount of glucose and  isolate protein rich source, that will help you for the growth of your muscles, removing body fat and lead to faster recovery.

8 pm –Take your dinner with fiber rich substances, 3 egg whites, pulses and 2 chapatis

 Avoid rice, potatoes and  bad glycemic index eatables

Tips for Endomorphs training in gym

Ø  Half an hour cardio exercises (e.g. skipping, running, treadmill) before weight training exercises.

Ø  Spend at least 45 minutes for  weight training exercises.

Ø  Fat dissolving process starts approximately after 25 minutes of cardio. So try to focus more on that.

Ø  Use moderate weights for training. Never go for light weights fat reduction process it is just a big myth.

Ø  Exercises must be done  with full path rotation

Ø  Do 5 to 6 different types of exercises

Ø  For each exercise do 3 to 4 sets.

Ø  For each set do 12 -12 – 10-10 repetitions 

Ø  Take about 60 seconds rest after each set.

Note : Morning gym timings are more beneficial for endomorphs. Plan your schedule   accordingly.

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Ectomorphs - Diet Plan

As we know that ectomorphs are the weakest among all body types so their diet must be different from others.

   Ø  The normal adult should take about 2400 calories in a day. But in ectomorphs, metabolism and catabolism rate is fast so their calories intake must be greater than 2800 calories if your physical workout over a day is normal or less than normal.

   Ø  But the ectomorphs who wish to do bodybuilding or just for gym beginners the intake must be around   3000 calories a day.

  

   Ø  Ectomorphs diet must be consist of 50 % carbohydrates, 25% protein and 25% fat. Because if the calories from carbs are less than the amount mentioned above then their muscles are used up by their body for energy and growth process remains as it is or further slowdown.

Diet plan for ectomorphs

7am  –  In early morning Oat with bananas, and black grams sprouts

9 am  – In breakfast you can take corn flakes, chapatis-vegetables, bread milk, and 2-4                 

              boiled eggs

10 am – Protein + carbs shake

12 noon – Light snacks, fruits, sweet potatoes

2 pm – In lunch curd, rice, vegetables and pulses, 2 eggs, are good options.

5pm – Boiled potato and brown/white bread slices, milk

(For resistance training guys)

6pm – Take a mix blend of carbohydrates (mass gainer) with adequate amount of                                 protein.

Gym training INSTRUCTIONS: - Try to avoid over training

8 pm –Just after your workout hydrate yourself with glucose and protein rich source, that will help you for the growth of your muscles, and faster recovery.

9 pm –Take your dinner with fiber rich substances, slow digestive carbohydrate source like some rice chapatti, vegetables

Before sleeping – Milk is the best option which is enriched in protein and other required elements for growth.

Tips for Ectomorphs training in gym

Ø  Ectomorphs must avoid over training

Ø  Workout on a single part of body daily for e.g. biceps is a single part composed of about 3 muscles

Ø  Do about 3 to 4 different types of exercises

Ø  For each exercise do 3 sets only

Ø  For each set do 12 -12 - 10 repetitions

Ø  Complete your workout within 45 minutes, excluding warm up

Ø  Keep on hydrating yourself during exercises with glucose solution.

Ø    A different type of exercises with 3 sets of 10-12 reps is enough to provide the results, but don’t overload as well over train your body parts.

Ø  Take about 90 seconds rest between the sets as your muscle need more time to get ready for next task.