5 Veggies That KILL Stomach fat

5 Veggies That KILL Stomach fat

Incredible transformation

Incredible transformation

Exercises for having 8 pack abs!

Exercises for having 8 pack abs!

1.5 years transformation!

1.5 years transformation!

5 minute plank workout

EZ Bar Spider Curls - Biceps Exercise

Exercise Advice: Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab an EZ Curl bar (or regular barbell) and simply rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down. Next, execute the movement just like you would a regular preacher curl. Slowly return to the start position and repeat.

The 10 Best Training Tips You've Ever Heard!

Apologies, but this article begins as a bit of a rant.
Over the past 7 years, I have heard more bad fitness advice unknowingly disseminated by otherwise well intentioned people than I could possibly ever formulate responses to. Indeed, most of the time, I let my best wide-eyed, mouth agape, "you've got to be kidding me" face signal my reaction to the bits of training nonsense I come across on nearly a daily basis. (Enter here please, 99.9% of the low-carb pundits.)
As a certified personal trainer in both commercial gyms and private settings since 2002, and as an assistant coach with the de facto gold standard multisport company in Boise, Idaho, Performance High, LLC., I have been afforded much exposure to the many different fitness communities, from bodybuilders to weekend warriors to enduroletes, whose personalities are all as diverse as their fitness goals.
Being both a resource and a training partner for these many assorted, remarkable people has truly been the boon of my life. The only really annoying thing about the fitness industry as a whole is that it's almost completely unregulated.
Alleged fitness "advice" from self proclaimed guru's and loudmouth laymen alike swish and swill in the same bucket as founded, expert opinion from true professionals because, well, nobody can stop it. (Second entrance please, 99.9% of the low-carb pundits.)
And trust me, it gets tiring. Very, very tiring.
I have yet to meet another health professional who doesn't agree with me on this.
Over the past few years I've undertaken a personal mission: to seek out and correct misinformation floating around fitness communities and forums, in order to undermine the progress of these unqualified folks as they slowly fill innocent minds full of farcical fitness tips.
Without further ado, here are some of the best 10 training tips you'll ever hear, aggregated by myself from my experience working closely with many practiced health and fitness experts. These tips come from long time bodybuilding coaches, knowledgeable conditioning experts, registered dietitians, physical therapists, experienced personal trainers, and elite multisport coaches, and are good bits of wisdom to keep in your back pocket no matter what your sport or goals.

1 / Know Your Limits

Seriously, know your personal limits. I can't tell you how many times I've seen somebody give up too early or get hurt during training or racing because they simply had no idea what their real thresholds were. The whole idea behind training and/or competing is to push your thresholds to the limits to fulfill your potential. If you don't know what your limits are, how can you possibly know what your potential is?
How do you figure out your limits? It's not easy, and it's the #1 reason why people hire coaches. Experiment with training variable until you establish your comfort zone, and then systematically push out of that zone to force adaptation. If you're competing in your comfort zone, then you're not trying hard enough.

2 / No Pain, No Gain

You would think that this myth has been beaten to death or at least shooed from popularity, but I hear it surprisingly often from people who honestly believe that they need to kill themselves every day during training to maximize their workouts.
Don't do that.
Is your resting heart rate jacked up today? Are you too sore from your last workout to walk? Did you only sleep a few hours the last night? Skipped breakfast and lunch? Congrats, you just earned yourself a rest day. In other words - go home. You aren't going to get anything but an increased risk of injury by training in any one of these conditions.
Forget about fighting through the pain.
Discomfort is your body telling you that you've stepped well out of your comfort zone. Pain is your body telling you to knock off whatever you're doing. If you're an endurance athlete, listen to it.

3 / The Farce Of The Low-Carb Diet For Athletes

True, monitoring carb intake is one of the best ways to play around with your weight, I don't dispute that. I do it myself, and it can be a powerful tool for people who need to lose a significant amount of weight. But the everyman athlete has no need to go bonkers cutting out all kinds of carbs just for the sake of it, because that sort of eating behavior is not sustainable for an endurance athlete.
Atkins crazed low-carb lifestyle promoters need to buy a clue. Carbohydrates are absolutely essential to your diet, especially if you're an athlete.
There are no such things as good carbs or bad carbs - just too much carbs! If you're an athlete on a low carb diet, you're basically sabotaging yourself. Good luck topping off your muscle glycogen stores by eating a protein and fat centric diet.
Put the proverbial fork in this one - this fad diet has finally bit the dust amongst athletes who know better. Next time your spin instructor starts touting the amazing low-carb lifestyle he or she leads, throw your used sweat towel at them and switch gyms.

4 / Create Variety In Your Training

Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.
That's a lot to take into consideration, and by adjusting just a few of those variables you can focus your training down to hone in on your strengths or weaknesses.
Perhaps most important though, is that creating variety in your program keeps you from getting bored with what you're doing.
Obviously though, no matter how many variables you might switch around during, say, your bench press, if you are just plum bored with bench pressing, you're still stuck.
So don't be afraid to completely switch around your workouts to keep yourself entertained and sharp. If you're an endurance runner, toss some speed work into the mix, or vice versa. If you're a power lifter, mix in some yoga.
Adding variety is the best way to keep yourself on track without getting bored, as well as a great way to keep your body sharp by forcing it to adapt to something new.

5 / Always Second Guess Yourself

That's right; always second guess your motives, your training, your goals, and your accomplishments. Keep a running tally of where you are, where you want to be, and what you need to do to get there. Don't kid yourself into thinking you can do this on autopilot - this needs to be a conscious effort.
Always ask why. Why am I running stairs? Why am I doing this particular exercise? Why is my 400 meter split time still not improving? Why did my trainer/coach have me do this? (If your coach can't answer this, get a new coach.)
Why did I just eat that whole pizza?
You get the picture.

6 / You Cannot Spot Check Fat

If I had a nickel for every time I heard this myth, I would be a very, very rich man.
The fact of the matter is that fat goes on to, and comes off of, your body the way it wants to, not the way you want it to. The only way around this is targeted liposuction.
A brief, fairly unscientific explanation will do for this one. You cannot work the fat off any specific area of your body because, well, you cannot work fat. People mistake that good old muscle burn for something that magically removes adipose proximally from wherever it burns. Those were your oblique abdominals being worked, not the love handles next to them.
There are only two ways to shed those lbs, and they work best in tandem; diet and exercise.
Create a reasonable caloric deficit as often as you can while eating in a manner that's in line with your nutritional needs (a third curtain call please for the low-carbers) and get yourself into an exercise regimen that will help you maintain your lean body mass and prevent catabolism.

7 / You Need To Supplement Your Diet

Because of the specific training many enduroletes employ, many supplements are basically useless, or at best, cost prohibitive for endurance athletes. It's a much different game than, say, bodybuilding, where intensive supplementation is absolutely critical. The key is to understand the basics and use supplements that have real application for an endurance athlete.
It is quite difficult to achieve competitive success without proper supplementation. For example, you could easily replenish your carbs on an Ironman course with white bread and Fig Newtons, but you'd have to carry a backpack full of the stuff to ensure your calorie intake was adequate. It's much easier to supplement with a carb/sodium replacement gel.
If you're going to consider supplementing your diet, keep it simple. Think natural whey, soy, and caseinate proteins, creatine monohydrate, electrolytes, BCAAs, recovery formulas, a multivitamin etc.
But just because you take a vitamin, don't think you can skip out on those leafy greens. Remember, the multivitamin is supposed to supplement your diet, not replace any part of it.
As a general rule of thumb, if you can't pronounce the ingredients, don't ingest it until you've done your homework to understand what it is! Take responsibility for what you put into your body.

8 / Play The Mental Game, Too

The best athletes in the world train not only their bodies, but their minds, for success in their sport. Why not take a page from their playbooks and do the same?
Visualize your goals, and visualize yourself achieving those goals. Imagine the emotions you might experience during a competition, and think how you can prepare for them. Visualize possible setbacks and visualize how you'll overcome them.
Visualize your success. Now give yourself an imaginary high-five.

9 / Plan For Adequate Recovery Time

You can't train 24/7, unfortunately. If we could, we'd all be stellar athletes. Between those beatings you place on your body, it needs time to recover.
Fill up your glycogen tank after a workout with carbs (do I have to even say it, carbophobes?) to prepare yourself for recovery and your next workout, get enough sleep every night, and drink more water than you think you need. In fact, if you think you've had enough water, drink more, because odds are you haven't.
Periodize your training - you can't go up, and up, and up, forever. You have to build in rest days or rest weeks to allow your body to get its bearings and adapt. Every season has to also have an offseason.
Train. Overreach. Recover. Adapt. Repeat.

10 / Set SMART Goals

This is simple enough, just like the nifty little acronym that helps us to remember proper goal setting, SMART. Make those goals Specific, Measurable, Attainable, Relevant, and Time bound.
Your goals must be all of those things for you to succeed. Write them down if you have to, and keep track of your progress.

Chest workouts for mass

Chest workouts for mass

Health benefits of bananas !!

Health benefits of bananas !!

Hilarious Sex Facts You Didn't Know

Women Have More Sex

Think men get laid more than women? Wrong! According to Men’s Fitness magazine, women have sex 17 percent more often than the average guy. Go girls!

Big Ramy: Hammer It Out for Massive Biceps

Hammer curls helped rookie pro "Big Ramy" stun the bodybuilding world.

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.
There was nearly 50% more of him than there had been just 18 months earlier! Seemingly as wide as he was tall, Elssbiay’s size even dwarfed other giants in the New York lineup. Big Ramy lives just above the Kuwait gym where he trains and works, so the tools of his trade are always just a staircase away. More often than not, on arm day the tool he chooses to pound the outer biceps and brachialis is the hammer curl.

HAMMER CURL TIP SHEET

Hammer curls can be performed with dumbbells, a parallel-grip bar, or a rope on a cable.
Keep your thumbs up and pinkies down throughout each rep.
Curl dumbbells straight up and down to each shoulder; this will mimic a hammering motion in each hand.

Elssbiay’s Biceps Routine

EXERCISE                  SETS                  REPS
Dumbbell
Hammer Curl               4                          10-12
Preacher Curl             4                          10-12
Rope Hammer Curl    4                          10-12

PRO TIP:  

“I believe in strict form for arms. Cheating would help me use heavier weights, but it would rob me of the control I need to target the muscles.”

ELSSBIAY’S CAREER HIGHS

► 2012 Amateur Mr. Olympia winner
► 2013 New York Pro winner                           

Beginners workout routine

arnold was beginner too

Your first step on a way of muscle building is choosing beginners workout routine which
definite your training activity for 6 months. Doesn’t matter what you are going to get.
Want body is admirable by girls or just want to correct you life by made it healthy. The
first steps on all these directions are the same. Your beginners workout routine
choosing. There are a lot of features make all of us different. I mean such things as
genetic, age and even hopes. That is why the result will be differ too.

Workout for Beginners

The success will not come to you quickly. You should understand it clearly. Muscle
building is very long process. It takes years to get a visible changes. That is why you
shouldn’t aim yourself at grandiose result. By this way you will preserve yourself from
the unnecessary frustrations. The main thing is not to get quick gains from your
beginners workout but to get REGULAR gains, from month to month, from year to year.

a good start for beginners

By starting training do not hurry up to put yourself a mark. Progress from your
beginners workout routine, in many aspects, depends on your experience. This
program is made to give you experience during the shortest time.
Time of huge results still ahead. In any case, remember: you
deal with biosynthesis ( muscular cages growth). That is why muscle building takes
times. The success is predetermined by patience and purposefulness.

Beginners workout routine

I believe, that beginners workout routine should be easy. Just because your muscles are
not ready to workout correctly yet. What does it mean? It means the more heavy weights
you use, the less benefit for muscle tissue. The main goal of beginners must be to
master the correct techniques on all the workout exercises. It is difficult to understand,
especially for beginners, how important proper form of exercise workout and how it’s
important for muscle building. But if you accept this rule from beginning you will get
plenty of muscles in future. My friend, don’t worry about using heavy weights in you first
workout routine. Actually, keeping weighs light is more comfortable and useful for
beginners.

Weights and “mind to muscle connection”

When you start to build muscles do not use the exercises and workouts of advanced athletes.
Most beginners mimic a workout routine found in bodybuilding magazines. By doing this is
mistaken. Your goal should be to feel the muscle group is working. You must think about
the future. The good technique is key for continual growth by “mind to muscle connection”.
When you use weights light enough so that you feel muscle working out. However if you
rushing to get big by pushing more weights your attention would taken off feeling muscles.
By doing this you will never be able to both “feel” and “push” the weighs at the same time.

Understand me correctly, The principle of weights overload is the most important
muscle building principle but you will never earned on it without “mind to muscle
connection”. You can free by adding weights from week to week, but don’t jump up in
weight too drastically.

BEGINNER'S WORKOUT & PRINCIPLES

Before starts training you have to understand few general workout principles
considered to muscle building. It is very important to follow them and understand how
your beginners workout is arranged.

diligence is the mother of succes

Consecutive workout routine

For muscle building you have to workout every muscle (back, chest, arms etc.)
separately. This technique work better than others. It means that if you begin workout
chest (for example), you have to complete it and only than begin workout next muscle
group. Sometimes bodybuilders workout by so-called «a circular method», when you do
many exercise to train each muscle one behind another, almost without Rest. Such way
remarkably trains cardiovascular system and raises muscular endurance but not
muscle strength or muscle gains.

Repetitions.

The quantity of times you lift a weight in one set of an workout exercise. If
you lift a workout weight 8 times , it means that you have completed 8
«reps» in this set. First six months use light weights and make 8-12 reps. Scientific
researches say that the fastest result to muscle building gives workouts with weight of
70 % from 1RM (one repetition maximum). The majority bodybuilders can do with such
weight 8-12 Repetitions. Though for muscle building is important to follow this number
of repetitions.

Sets in workout for beginners

When you lifting and lowering a weight, you perform few reps of an exercise after which you have a brief
rest period. This group of reps is named one set. For example, if you perform 10 repetitions, have rest one minute , complete edditional eight
more reps, again 1 minute rest, and perform for six more reps, you have performed
three workout sets of the exercise. The set is a series of repetitions (Group of reps ) of exercise
after which you take a brief rest period. If bodybuilder made 12 repetitions, set the
weight down, made ten more repetitions, set the weight down again, and repeat for eight
more repetitions, than he has completed three sets of the exercise. Beginner workout
consider use one «worm up» set (a set with light weight that allows for 20 reps) per each
workout exercise and two “working” sets.

Repetition Velocity

Speed of repetition, cadence, or time under tension
As shows researches, moderate speed gives us the best result for build muscles.
Bodybuilders use such formula of speed:

Tempo Training Shorthand (seconds)

• 2 point tempo
  # Example: 3/2
  # Eccentric / Concentric
• 3 point tempo
  # Example: 3/0/2
  # Eccentric / Stretched / Concentric
• 4 point tempo
  # Example: 3/0/2/1
  # Eccentric / Stretched / Concentric / Contracted

Rest Between Sets and Exercises workout
Generally speaking, rest must be sufficient for recuperation before the next set. Usually
it needs 45-90 seconds. Large muscles are recuperated longer, then small ones.
Volume (Sets and Reps Range) for beginners
If you just begin muscle building, you needn’t huge amount of workout exercises for each
parte of your body. Training is something unknown and foreign for you body. That is
why, one — two sets of one — two exercises for each muscle group would be enough for
beginners to completely work the area.
Exercises (Compound and Isolated)
The best beginners workout exercises are called compound (basic) exercises. They are
the strongest ones. In every basic exercise workout few muscles, as a rule. Look at the
shoulders Front Presses. This exercise is excellent developer of the front and side
deltoids. But working muscles are shoulders (deltoids) and triceps together. Isolated
exercise (one muscle working) for shoulders is dumbbell raises. Basic exercises build
more muscles then isolated. Such compound exercises as squats, deadlifts, bench
presses will greatly enhance your beginners workout routine.
There are a lot of exercises for muscle building in the list. They are the same for
beginners to advanced muscle builders. Different only total amount of sets, required rest
between workouts and the weights. To build muscles fast you have to use only a few.
Frequency (number times a muscle group is trained per unit time)
It needs 48 hours minimum for full body recuperation and muscle building. It can
take more times if you advanced bodybuilder, because muscle size. Remember such
rule: If you feel pain in muscles you aren’t ready for next workout yet.

workout for beginners

Amazing fact is beginners can workout every muscle group more often, then an
advanced bodybuilder. They do it and grow, because use really light weights in order to
learn theirs muscles “understand” working stress. Every beginner must attempt to feel
muscle being worked. Turn off your ego in gym. Do not impress girls by using poundage
that is too heavy for you.

Beginners workout routine Prescription

We will consider it later
Now Just look example:
Sets x Rep Range
3 x 6-12
Sets x Reps x Resistance
3 x 6-12 x 110 kg
Sets x Relative Workload
3 x 70% 1 RM

Beginners Full Body Workout Routine

O.k. Enough of the words. Let’s start now. There are a lot of exercise n workouts for
beginners. I give the best one. You should start slowly, working the entire body three times
weekly using light weights, The beginners workout routine may look like this one:

3 day a week full body workout routine

(workout 3 days per week or every other day)
Day 1 –rest–
Day 2 workout
Day 3 –rest–
Day 4 workout
Day 5 –rest–
Day 6 workout
Day 7 –rest–
Day 8 workout
and so on…

workout routine for beginners

You see, I begin not to workout routine but to rest time. It isn’t mistake. Muscles do not
grow while you are working out; they grow while you are resting. It is obviously for pros but
not for beginners.
2 exercises for big muscles: back, legs and chest
1 exercise for little ones: shoulders, biceps and triceps
1 worm up set per each workout exercise
2 “working” sets of 8-12 reps
Worm up set: a set with light weight that allows for 20 reps.
Working set: a set with added weight that allows for 8-12 reps, yet light enough where
you could perform 12 or more reps. Do all sets by yourself, without helping.

Beginners workout plan

And now let’s look at workout schedule.
Remember, you train all body three days weekly
(for example: you do this every Monday, Wednesday and Friday)

Abs	crunches	3×8-20
Legs	squatsLeg extension	1×20 + 2×8-121×20 + 2×8-12
Back	PulldownsLow cable rows	1×20 + 2×8-121×20 + 2×8-12
Chest	incline bench pressIncline dumbbell press	1×20 + 2×8-121×20 + 2×8-12
Shoulders	Front presses	1×20 + 2×8-12
Biceps	standing curls	1×20 + 2×8-12
Triceps	Pushdowns	1×20 + 2×8-12
Calves	Standing Raises	1×20 + 2×8-20

If you are beginner, than you need 6 months to workout by this program. This time
needs to master form and get right “feel” for each exercise.

beginners workout schedule

After beginner will master techniques and feeling of muscles, as I have told before, usually it
is takes about 6 months, beginner will be ready for the advanced workout routine.
During this time you will learn a lot of new about the muscles, about main factors of
muscle building, about nutrition and supplementation programs.

WHAT MUSCLE BUILDING GIVE US

Why have you decided to build your muscles?
The most obvious answer is to look great. But, besides it, bodybuilding gives us a lot of
other important advantages:

• Do you more strongly
• Make your heart and vessels stronger
• Develops flexibility
• Raises energy
• Make bones stronger
• Learn concentrate
• Slows down ageing
• Raises immunity
• Raises a potentiality
• Help to lose weight
• Removes stresses

It is all aboute beginners workout. But let me tell few words.
Now you in the beginning of the long way. I am glad your decision to make fitness. You
desire become more attractive, and have a beautiful figure is great. I hope, you will get
it. And I hope you understand iron and it becomes your friend and the partner in life. It
is a good friend. You will comprehend its secret and begin ask questions. The most
important thing in this long way – patience. Also remember, never late to begin
workout….

MONSTER BICEPS WORKOUT! Part 1

MONSTER BICEPS WORKOUT! Part 1

8 Reasons You're Not Gaining

 

Muscle-building mistake 1: You don't eat enough

I give every new client a simple analogy: Can you build a house with blueprints, construction workers, but no raw materials? Nope.

Muscle doesn't appear by magic. Muscle requires the right amount of nutrients to grow. That includes protein, carbs, and fat. If you don't eat enough, your body can't use calories for repair and growth. You can lift weights until you're blue in the face, but without excess calories, resistance training won't affect your muscle mass.
I'm not saying you should order pizza and eat an entire gallon of ice cream. Plan your meals and learn how many calories you need for a small surplus. Otherwise, you might add too much excess fat. You don't what that kind of size.

Muscle-building mistake 2: You don't eat enough protein

Many people, particularly women, don't consume enough protein given their daily activity. For athletes and people trying to build muscle, I recommend 1.3 to 1.5 grams of protein per pound of body weight. For people trying to maintain good health and their current body weight, 1.0 to 1.2 grams should work.

The more you stress your body, the better your nutrition needs to be. Each source of protein—dairy, beef, poultry, seeds, fish, eggs, etc.— contains different amino acid profiles, so consume a variety of protein. Eating a full spectrum of aminos can be highly beneficial to your muscle-building goals.

Muscle-building mistake 3: You don't train intensely enough

If you don't train with intensity, your muscles won't get bigger or stronger.
I see many people, especially women, going too light in the gym. If you think curling those 5-pound dumbbells will tone your arms, think again. Lift with purpose and power; don't just go through the motions. Go hard and heavy enough to challenge your body beyond its normal capacity. That's when change happens.

Muscle-building mistake 4: You don't rest or sleep enough

What you do in the gym causes your muscles to grow, but change doesn't happen until you're resting or sleeping. One major hormone responsible for this change is human growth hormone (HGH). Our HGH levels are highest when we sleep.
Moreover, many studies suggest an association between a lack of sleep and high cortisol levels. Cortisol is a catabolic hormone that can break down muscle tissue. It's exactly what you don't want if you're trying to build mass. Cortisol is also linked with stress, which often occurs when you don't get enough shut-eye.
You charge your phone at night, right? Do the same for your body so it functions at its best.

Muscle-building mistake 5: Inconsistency

In college, I remember seeing a bunch of guys training during the day. But come the night, I'd see those same guys with pizza and beer in their hands. If you're not consistent with your nutrition, training, and rest, you'll never achieve your goals. Consistency is applying all the right factors to create the optimal environment for your body to grow.

"Consistency is applying all the right factors to create the optimal environment for your body to grow."

As time went by, many of the guys I saw training weren't getting any bigger. I was. A few came up and asked me if I was "taking something," because I was having better results with less time in the gym. My answer was always the same. I told them, "You can't give 100 percent in the gym and only 40 outside of it." There's nothing in beer that will help you build muscle, even if you're bulking "dirty."

Muscle-building mistake 6: Too much cardio

If you're already eating too little, adding cardio and expending more calories will make mass dang near impossible to come by. Don't get me wrong, if you want to build mass and lose body fat at the same time, the right type of cardio is crucial. But your first priority should be resistance training. Feel free to add in a cardio session here or there—but not at the expense of your recovery.

Muscle-building mistake 7: You aren't training to build mass

To build muscle, you must lift weights. But it goes beyond that. You also have to consistently add resistance so your muscles adapt to the heavier weight. If you don't create a workload that challenges your body, it won't respond.

Execellence Is A Habit

High protien foods

What Are the Top Fat-Burning Foods?

One of the best ways to begin reaching your goals is to learn which foods do good things to your body. These 10 fat-burning foods should be included in the diet plan that will help make 2014 your best year.

1 Oatmeal

Aside from being easy to cook, oatmeal is a great fat burner because it is rich in insoluble and soluble fiber. Read the label on those pre-measured packets though, most of them have lots of sugar.

Oatmeal Macros

1 cup (cooked):

• Calories: 111
• Fat: 2g
• Carbs: 19g
• Protein: 5g

2 Chicken Breast

Nope, it's not your momma's fried chicken, although I'm sure that was delicious. I'm talking about lean chicken breast without skin or bone. It's one of the best fat-burning foods you can eat.

Chicken Breast Macros

In 1 breast (3 oz):

• Calories: 142
• Fat: 3.1g
• Carbs: 0g
• Protein: 26.7g

3 Egg Whites

Egg whites are low in calories and high in protein. This equation equals energy for fat burning and building muscles.

Egg Whites Macros

In 3 egg whites:

• Calories: 34
• Fat: 0g
• Carbs: 0g
• Protein: 7g

4 Brown Rice

Packed with fiber and essential nutrients, brown rice slowly absorbs in the bloodstream. You can't go wrong with this fat-burning carbohydrate.

Brown Rice Macros

In 1/2 cup:

• Calories: 109
• Fat: 0g
• Carbs: 23g
• Protein: 2g

5 Fish Oils

Omega 3 and Omega 6 fish oils have some incredible qualities. They increase your thermogenesis, making you burn more calories; they have an anti-catabolic effect, which prevents muscle breakdown; and they are anti-lipogenics, which means they reduce fat-storage. What more reason do you need to include them in your diet plan?

Fish Oil Macros

In 1 tablespoon:

• Calories: 113
• Fat: 12g
• Carbs: 0g
• Protein: 0g

6 Asparagus

Asparagus contains the plant chemical asparagine, an alkaloid that directly affects cells and breaks down fat. It also contains a chemical that helps remove waste from the body, which in turn helps reduce fat.

Asparagus Macros

In 4 spears (cooked):

• Calories: 13
• Fat: 0g
• Carbs: 2g
• Protein: 1g

7 Almonds

Loaded with Omega-3 fats, Almonds have been proven to increase fat-burning properties in the human body.

Almonds Macros

In 2 handfuls:

• Calories: 216
• Fat: 19g
• Carbs: 8g
• Protein: 8g

8 Garlic

One of the best components of garlic, besides its flavor, is Allicin. Allicin is a compound that helps flush fat from the body. Garlic has also been known to help maintain healthy blood-pressure levels.

Garlic Macros

In 1 clove:

• Calories: 4
• Fat: 0g
• Carbs: 0g
• Protein: 0g

9 Tomatoes

Tomatoes are soldiers in the war to stay healthy! Not only are they great oxidizers and metabolizers of body-fat, but they might also help lower blood pressure and fight certain types of cancers.

Tomato Macros

In 1 tomato:

• Calories: 15
• Fat: 0g
• Carbs: 3g
• Protein: 0g

10 Apples

Apples are a great fat-burning fruit, in part because they are high in fiber. Moreover, the pectin in apples restricts fat absorption and encourages water absorption in your body's cells. Other great fat-burning fruits are oranges, peaches, grapefruits, and other citrus fruits.

Apple Macros

In 1 apple:

• Calories: 91
• Fat: 0g
• Carbs: 24g
• Protein: 0g

Remember, 80 percent of obtaining your fitness goals comes from your diet, so pay close attention to what you put into your body. We've all heard the saying, "You are what you eat." Eat these awesome fat-burning foods and become a fat-burner yourself!

Top 7 Abdominal Training Mistakes

You exercise extra hard for “six-pack” abs, but no matter how much you sweat you’re not  seeing the results you want. It’s hard to lose abdominal fat, especially if you are not exercising correctly. Make sure you’re not guilty of one of these 7 common abdominal training mistakes.

1. Only Performing Crunches and Sit-ups

There's good reason these exercises are among the most commonly performed routines for abdominal training -- they work! However, your muscles adapt quickly to certain exercises. If this happens, they may stop responding. Changing your workout every few weeks will ensure the results keep coming. 

Also, your midsection is actually composed of more muscle groups than just the “six-pack” -- a.k.a. the rectus abdominus. Other muscles include the external and internal obliques, which are located on the side of the trunk. It is important to perform a variety of movements to fully target all of the muscles within the trunk region.

Side bridges, prone planks, hip-ups, bicycles, and Pilates are other great exercises that should be included in your routine. Incorporating stability devices can also add variety. Try performing crunches on a Swiss ball for an advanced alternative to a traditional exercise.

2. Exercising Your Abs Every Day

If you’re working your midsection on a daily basis, you are probably overdoing it. The muscles in your abdominal wall, like all other muscles in your body, need rest to fully recover and repair from a strenuous workout. A good abdominal workout should only be performed on two to three nonconsecutive days per week. 

When it comes to training your abs, the more you do does not mean the more results you will get. As a matter of fact, doing too much can actually increase the risk of injury to the lower back.

3. Avoiding Cardio

Avoiding cardiovascular exercise is the biggest mistake men make when attempting to lose belly fat. No matter how hard you try, you can’t spot-reduce. You must expend stored calories. If a layer of fat is covering your abs, then there isn’t any abdominal-specific workout that will show results without the assistance of cardio training.

Twenty to 60 minutes of aerobic exercise at a moderately strenuous intensity performed three to six days per week will expend stored calories. This will trim fat from the midsection to reveal your hidden six-pack abs. What’s more, these are the same research-supported guidelines for improving your cardiovascular fitness.

4. Avoiding Resistance Training

You need to train your midsection, but other muscle groups are just as important.

Your midsection contains parts of muscles from other parts of your body. Tendons from other muscle groups (such as the latissimus dorsi and trapezius in the back and the hamstrings in legs) extend into and across the trunk area. The rectus abdominus is one long muscle rather than six individual muscles. What gives it the “six-pack” appearance are tendons that extend from other muscle groups and intertwine in this area. Training other muscles is important for strengthening your abs.

In addition, the muscles that reside around your waist help to stabilize the body. Anytime you exercise with weights, your abdomen must activate to stabilize the body. Research studies have shown that trunk muscles are highly stimulated during traditional strength-training exercises.

Finally, total body resistance training workouts will burn more calories compared to abdominal-only exercise. Weight training can expend about 6 to 10 calories for every minute you exercise. A 30-minute strength workout can burn fat that is stored around your waist.

5. Not Eating Properly

It's extremely difficult to expend the amount of calories contained in a triple cheeseburger and fries (more than 1,000). Exercise will greatly improve your overall health, but you also have to pay attention to the food you eat if you really want to lose a significant amount of belly fat. 

One pound of fat contains about 3,500 calories. That means that if you want to lose 1 pound of fat per week, then you must burn or negate 500 calories each day. For example, if you replace a 20-ounce bottle of regular soda with water (saving 250 calories) and walk 2 to 3 miles (burning about 250 calories) everyday, then you could lose 1 pound of fat per week. 

For more information on how to eat properly, visit http://fitness-motivation4all.blogspot.com/  or ask your doctor to refer you to a registered dietitian, especially if you have a medical condition like diabetes. Also, consider  whether you’re making some common diet mistakes.

6. Only Dieting

Dieting without exercise is a recipe for disappointing results. When people only diet to lose body fat, they seldom succeed.

Although you can lose a significant amount of weight by dieting alone, a large portion of the weight you lose may be lean muscle and not fat.  

Exercise enhances healthy eating by expending additional stored calories. It will also ensure that most of the weight you lose will come primarily from fat. Precious lean muscle mass will be preserved or even enhanced. Exercise combined with healthy eating makes the best combination for optimal body fat loss.

7. Not Seeking Help

If you feel that you’ve tried everything but still don’t see the results you are after, then you may want to seek advice from a qualified personal trainer. A personal trainer is skilled in helping people achieve their fitness goals. 

But make sure you choose one who has a degree in exercise science or kinesiology and is certified by a respectable organization such as the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).

And before you participate in any exercise program, it is important that you seek medical assessment and clearance, especially if you have a special need or are recovering from an injury. Not all exercise programs are suitable for everyone, and some could even cause harm. If you experience pain or discomfort while performing an exercise, you should discontinue participation and seek medical advice.

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How to get Six pack Abs

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30 Day Fat Burn: Cardio Crush Workout

Best of Arnold photo and Quotes

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." 
- Arnold Schwarzenegger

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens." - Arnold Schwarzenegger

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer"
- Arnold Schwarzenegger

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."
- Arnold Schwarzenegger

"It's simple, if it jiggles, it's fat." - Arnold Schwarzenegger

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."
- Arnold Schwarzenegger

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
- Arnold Schwarzenegger

"The worst thing I can be is the same as everybody else. I hate that."
- Arnold Schwarzenegger

"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know."
- Arnold Schwarzenegger

"Failure is not an option. Everyone has to succeed."
- Arnold Schwarzenegger

"I knew I was a winner back in the late sixties. I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way - I hope it never will."
- Arnold Schwarzenegger

"Start wide, expand further, and never look back."
- Arnold Schwarzenegger

"I'll be back.