Monthly Archives: August 2017

What you need to do to get lean.

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Nutrition:

Your first priority should be setting your calorie and macronutrient intake get leancorrectly. This will ensure steady fat loss without compromising recovery, workout performance, or hormonal balance.

Food choices and nutrient timing don’t really matter for body composition but they are very important for health, satiety and consistency.

A caloric deficit of about 25% would be the maximum recommended for most people in this category. If you try to cut calories more than this,

strength and muscle loss will likely occur. See the table below for the maximum recommended fat loss per week depending on body fat percentage:

 

Body fat%                              Maximum recommended fat loss per week

20-30                                        2 lbs. / 0.9kg

15-20                                        1-1.5 lbs. / 0.45-0.7kg

10-15                                        1-1.2 lbs. / 0.45-0.6kg

 

Provided you make strength gains in the gym, muscle growth can still occur during this time but your weight will decrease substantially.

Training:

Relative strength is the best indicator of muscle retention or muscle gain on a diet. While in a caloric deficit the main goal of an advanced or intermediate lifter is to maintain strength on the main compound lifts (beginners can make gains of course).

If relative strength is going down while cutting, chances are they’re losing a bit of muscle. According to Lyle McDonald, when the goal is muscle retention the total
workout volume can be reduced by 2/3rds as long as the intensity stays the lean body
same.

Put another way, you could maintain volume and frequency at the same level but if you cut intensity, you will lose the adaptation.

Now that doesn’t mean we should
reduce volume by 2/3rds, it’s just good to know that we can.

 

An energy deficit is also a recovery deficit so if we’re losing strength
on a cut, changing to a lower volume routine may be beneficial.

So here’s a low-volume routine you could do while leaning down for free:

Workout A – Back and Shoulders, arms

  • weighted chin ups: 4-6, 6-8, 8-10      (reverse pyramid sets)
  • militair press: 4-6, 6-8, 8-10               (reverse pyramid sets)
  • barbell row: 6-8, 8-10,                        (reverse pyramid sets)   
  • Arnold press: 3 sets of 6 to 10 reps
  • incline dumbbell curl: 3 reps of 6 to 10 reps

Workout B – Chest and Legs, arms

  • bench press: 4-6, 6-8, 8-10              (reverse pyramid sets)
  • front squats: 4-6, 6-8, 8-10              (reverse pyramid sets)
  • Romanian deadlift: 6-8, 8-10          (reverse pyramid sets)
  • incline dumbbell press: 3 sets 6 to 10 reps
  • hammer curls: 3 sets  6 to 10 reps

 

When you reach the top of the reps increase the weight.

Notes:

With reverse pyramid training you’re going to perform your haviest set first
when you’re completely fresh and then pyramid down to a lighter weight usually with more reps,

for the latter sets. What makes RPT particularly suitable for a cut is the very low
volume needed to produce results. Click here to learn how to implement it.

For Straight Sets when you hit the required reps for all sets, increase the
weight on all sets the following workout. This will probably cause you to lose
1 or 2 reps in the last 2 sets.

That’s normal and the goal for the following workout is to add back the reps in those last sets so you can increase the weight again. Rest a full three minutes in between sets for the compound movements.

Rest 60-90 seconds for the assistance exercises. Stop one rep before failure. Failure in this context is when you cannot lift the weight for one more rep without help and without severely compromising form.

Reaching base level.

Once you reach 10-12% body fat (your waist is 45-47% of your height)
it’s time to choose which type of physique you’re going after.

(The time it will take a person to reach the Base Level depends mainly on how
much fat they have to lose.)

If want to know more about the ideal male body than go to this ==►/perfect-male-body/

 

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Pull up workout for beginners – Want to have a V-shaped torso?

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 Are you wondering whether a pull up bar would be a good piece of exercise equipment?

This page will explain how to do a pull up and the benefits of this exercise and more!

 

A pull up is an exercise that works a large number of your neck, shoulder and back muscles all at the same time.

The exercise is performed by grasping a bar and pulling yourself upwards. This exercise is also called a chin up because you try to get your chin up over the bar. You start by having your hands grasping the bar and your body hanging straight.pullup

Then you pull yourself upwards until your chest is almost touching the bar and your chin is higher than the bar.

You have to focus on keeping your body straight when doing this type of exercise. The main thing is to keep your feet off the floor, but you can bend your knees or cross your legs.

 

 

 

 

There are many variations of this exercise. You can use the

  • wide grip position with your arms extended about twice the width of your shoulders. This variation helps you to emphasize your lats.
  • You can use the close grip variation where your hands are only 6 8 inches apart on the bar to work on the lower lats. pull up bar workouts

-Whatever exercise you choose to do in chin ups, the resistance is provided by your body.

-You should combine pull ups with other strength training exercises such as push ups or a bench press.

 

Home pull up bar.

A pull up bar is a very inexpensive piece of exercise equipment. You can place it anywhere you want in your home or exercise room and use it as part of your regular exercise routine.

Strength training for the muscles of your back and neck help you in your daily life as there

are many occasions when you have to life something and dont have the strength required. Toning your back and neck muscles also helps to keep your body straight as you get older.

Get Bigger Biceps With Reverse Pull-Ups.

Let’s be honest, pretty much all guys that lift weights want bigger biceps. There’s no rhyme or reason to this desire either, the biceps don’t do much in our everyday activities except look good.

An often overlooked exercise to target the biceps is called the reverse pull-up (also known as the reverse chin-up). Before we get too far ahead, let’s take a quick look at what makes up the bicep muscle group.

When exercising the biceps, there are two main aspects to consider:

  1. the outer bicep
  2. and the inner bicep.

The outer bicep is furthest from the body or along the outside of the arm while the inner bicep is closest to the body along the inside of the arm.

The two remaining muscles in the bicep muscle group: 

  • are the brachialis
  • and the coracobrachialis, which lie beneath and outside the main bicep heads.

So what makes this exercise so effective? Well, most bicep exercises out there let the wrists bend or move because they are performed with dumbbells or a barbell. What makes the

reverse pull-up so great is that you grab a bar in a fixed location. This lends itself to equal amounts of work performed by each head of the biceps brachii.

You’ll see it all the time at the gym with guys working out, moving their elbows wildly while lifting or their wrists are curled over; reducing focus on the bicep. Any break in form results in less effectiveness of the exercise.

Doing the exercise is easy, just grab an overhead bar with a supinated (palms facing you) grip. Hang from the bar, and lift yourself up as high as you can go.

It’s recommended to hold the peak moment to truly blast the biceps. Just remember to never let your feet touch the floor until the set is complete.

One of the best things about this exercise is that you need no special equipment or machine to do it. This can also be considered a negative to them as well.

Since they only use your body weight, you can never go beyond how much you weigh for each lift. A solution to this is the use of a dip belt that can wrap around the waist that allows weight plates to be threaded through for additional resistance.

Further pros of reverse pull-ups:

This exercise is good for people with back problems as there is little to no spinal compression due to the hanging nature of the exercise.Aside from working the biceps, they also target the lats. If you tuck your knees or extend your legs, you can also target the

abs.The forearms are also critical while performing this exercise. Both the extensors and flexors are used due to the overhead grip.

If you’re ready to start sculpting your biceps to perfection, try the reverse pull-up. Give it a go two times a week over the next two months and see the difference they can make.

 

reverse pull up

 

Push-Ups and Pull-Ups – The Supreme Upper Body Combo.

The supreme combo of upper body workouts is combining push-ups with pull-ups. Our upper bodies consist of our:

  • pectoral muscles (chest),
  • back (upper, middle, and lower),
  • and the arms (biceps and triceps).
  • In addition to those body parts, you can include the neck, trapezoids, forearms, etc.

There are many movements you can do that can develop your upper body. Now, this will benefit both men and women. My girlfriend started implementing doing full movements of both these exercises into her exercise routine.

She feels her physical fitness level will approach a higher level- which is what all of us want. Add variations of these exercise movements, and you will take your upper body fitness level to its pinnacle of achievement.dip belt with chain

Everyone knows how to do a push-up. The great thing about this exercise is that it can be done in different ways,

 

 

 

and you do not need any additional equipment (but it would be nice to have those push-up bars or use dumbbells to get a better dip on the push-up).

The standard push-up (with your hands at normal shoulder width apart and your back straight and only your hands and feet touching the ground) is a great foundational place to start

 

Instruction.

Now, if this is too difficult, then place both your knees on the ground. But, build yourself up when you can do the standard push-up. Later, you can be creative with push-ups: decline, military, wide-grip, one-armed, clapping, and (my favorite) the plyrometric.push ups

At first, pull-ups can be a tortuous exercise. But, I believe it to be the single best upper body exercise.

Work yourself up to do full movement and then multiple repetitions of this exercise.

If you want to get good with this exercise, you will need those portable exercise bars that can be easily placed in most doorways.

 

It does not cost much, and it will give you a great return on push upyour investment especially a great return on your physical fitness level.

Use a chair or bench to assist you. No one will know especially when you are doing this exercise movement in the privacy of your home.

 

Later, use those parallel bars (these are those bars that are perpendicular to the exercise apparatus). Then. do chin-ups (palms facing you). Then, do the pull-ups (palms facing away from you). You can be creative after mastering the pull-up.

Now, you are ready to combine these two fantastic upper body exercises. Do a set of push-ups then do pull-ups. This is called supersetting. If possible, do 25 push-ups then do 10 pull-ups (use the chair if necessary). This is one set. Try to build yourself up to do 4-5 sets of these push-ups and pull-ups. This is the supreme combo of upper body workouts.

Gym gear needed?

If you are looking for a good piece of gym gear to bring your lifts to the next level. than checkout my review on the Kinobody dip belt.

==► Kinobody dip belt review

 

 

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Quick weight loss tips for fast results.

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If you are to heavy, doing pull ups and dips becomes more difficult than it is. So here are some quick weight loss tips to lose some weight. These tips are easy to do if you follow them strict otherwise it won’t do a thing for you.

 

Tip 1# Eat the same foods almost everyday.

I know, it’s sounds very boring but it is not as bad as you’re thinking. Almost every lean person i know of including bodybuilders, fitness models and youtubers. Eat the same kind of foods for a long periods of time.

The reason of this is because we enjoy those foods and almost never get bored of them. And we don’t spend a lot of time making the food ready to eat and cleaning al the dishes.

That’s why i Always recommend people to start dieting this way even if they are tracking there calories because they are learning to fit their diet into their lifestyle, and not the other way around.

So choose 3 or 5 lean protein sources that you like and 2 or 3 sources of starchy carbs and make those the base of your diet. On top of this, you will include a large variery of diffrent veggies every day of the week, and one or three fruits.

Here is a list of foods you can eat for example:

 

Protein sources: 

  • steak                                                                    weight loss
  • chicken breast
  • eggs
  • beans

Carbs: 

  • sweet potatoes
  • brown rice
  • whole weat bread
  • spaghetti

Fats: quick weight loss tips

  • avocado
  • walnuts
  • fatty fish
  • sunflower oil

Veggies: 

  • all kinds of veggies
  • broccoli
  • tomatoes
  • spinach

By eatinng these kinds of foods, most people will reach the fullness at a lower calorie intake. What would feel like feel like maintance in terms of food quantity would actually be a caloric deficit. That is the key to make this work.

 

 

Tip 2# Eat protein and veggies in every meal.

So the second thing you can do is maxumize satiety and therefore indirectly reduce the calorie intake. Eat 40 to 70 gram of protein and a serving of veggies in every meal.

protein is the most satiating nutrient and veggies are very filling and low in calories. This makes them great for a satisfied feeling.lose weight

This can work so well that you may actually reduce your carbs and fats to much. That is not ideal either. Fats and carbs are very importent for testosterone health, mood and performance in the gym.

To ensure enough carb intake: Eat just as many carbs  as protein in each meal.

To ensuer enough fat intake: Eat in one of your protein meals a higher source of fat like (cheese or advocado.

Another trick you can use to avoid overeating is making one of your meals very boring. So for example if i only have 400 calories left for dinner and pretty hungry. Then you could have a simple meal like steak with broccoli.

This meal is so boring and tasteless that 400 calories will be more than enough. To keep you satisfied.

 

Tip 3# eyeball your food.

When you eat the same foods everyday, it becomes easier to guess how much calories your eating in a day.This takes a little bit of practice but when you master this skill you whill have great benefits from it.

until you master this skill, here is a easy guide to get started:

  • one cup of cooked rice: 50 grams of carbs= 80kcal
  • one egg: 6 grams fat, 6 grams protein= 109kcal
  • potatoes size of a fist: 40 grams of carbs= 182kcal
  • one table spoon: of oil 5-10 grams of far= 45kcal
  • one egg white: 4 grams of protein= 16kcal
  • one medium slice of bread: 15 to 20 grams of carbs= 77kcal
  • cooked meat (chicken fish, pork beef) the size of your fist: 25 grams of protein= 135kcal

Tip 4# use intermittent Fasting.

I recommend skipping breakfast. I already know what people are going to say “Skipping breakfast? Why would you to that?”

There is really no good reason to eat breakfast. By pushing your first meal later into the day you force your body to burn fat for fuel, you elevate growth hormone and you

increase insulin sensitivity in the muscles. This creates the perfect storm for building muscle and burning fat.

As long as you limit the daily fast to 16­‐18 hours there will be no muscle catabolism during the fast. When you do eat, fasting

after an extended fast, the anabolic effects of that meal will be much

greater. This is due to improvements in your muscles insulin sensitivity.

This leads to greater nutrition partitioning into your muscles stores. I have found that by skipping

breakfast I have had a much easier time building muscle while  maintaining leanness. That said it is essential that you  provide your body with

the right amount of nutrition during the feasting window. If you are incapable  getting in the appropriate amount of calories in 2-­ 3 large meals then fasting is probably not for you.

If you wish to perform the strength training before your first meal then I strongly recommend taking 10 grams of BCAA before training.

Pre workout protein is highly beneficial at increasing protein synthesis and preventing  protein  breakdown.  Therefore  it   makes  sense  to provide your body with 10g of BCAA before training.

Example  Meal  Schedule.

  • Wake up – 8am
  • Meal 1 – 2pm (protein  salad or 2% Greek Yogurt and almonds) total of 500kcal
  • Workout – 5:00pm
  • Meal 2 – 6:30pm (animal  protein  and  rice,  potatoes or yams) total of 1500kcal

Tip 5# buy and cook only as much food as you intend to eat.

“it is easier to change your environment to work for you, than it is to use will power”

-Dr brain Wansink-

I´ve recently read the book Mindless Eating by Dr brain Wansink and it made me realize how much we are influenced by our environment when deciding how much or what we are going to eat.

Brain and his colleagues conducted over 100 studies looking at people`s eating habit. Their purpose was to discover what makes people overate and what they can do to eat less conscious thought.

They found amazing stuff!

The discovery i thought was the most interesting is that people always eat more of any food if they have a larger quantity. They tested this in many, many ways and it was always true.

For example during a movie the people who were given larger bags of popcorn always ate more than the group with the smaller bags. They repeated the experiment with M&M as well.

They also tested this at a buffet and discovered that the calorie intake of each person increased linearly with the number of foods on the table.

 

So what can we learn of this research? I believe there are two lessons here: 

  1. Don’t cook more tasty food than you intend to eat.

The reason of this is obvious: If you have more of it, you’ll proberly serve yourself more than planned or you’ll eat a few extra bites afterwards. And even if you do resist and eat only as much as you need, it will still create mental stress.

because you’ll constantly think about food. This happened to me when making a pizza. I said i was going to make a large pizza and only eat two slices that evening. Yeah right…i failed to stop after two slices.

If you know you tend to go back for a second or thirds when eating tasty food, Then i’d recommend you only cook as much food as you need

 

2.  When eating sweets, buy only as much as you intend to eat (Don’t bring snacks inside  the house)

research showed that people who regularly keep snacks inside the kitchen weigh on a average 5-10 pounds more than those who don’t. This is because the easier it is for us to get some tasty snacks, the more difficult it is to resist.

This was the reason companies have developed ice-cream freezers that have no lid. People buy more because there is one less barrier to crabbing, buying and eating ice-cream. Ans one less barrier to keep us from taking to decide whether we really want ice-cream or not.

So the harder it is to get a snack, the less likely we are to do it. You should not leave food out where you can easily take it because you will. I’ve learned this lesson on my myself before i read mindless eating.

I realized that i Always ate to much ice cream if i bought a big box and put it in the fridge. Now when i want ice-cream i go to the store and buy just one cone the amount i need.

 

tip 6# eat from smaller plates.

weight loss

 

 

 

 

 

 

 

This is another cool tip from Mindless Eating. The same quantity  of food looks different on two plates of different sizes

”If you spoon ounces of mashed potatoes into a 12-inch plate, it will look like a lot less than if you had spooned it into a 8-inch plate”

Now the interesting fact is that research shows the same quantity of food is more filling when it looks like more.

”If you take a medium size burger hamburger and serve it to a person on a saucer, they estimate it as having 18 procent more calories than if you serve it to them on a normal size plate”

The feeling of satiety is also influenced by how many calories we think we’ve eaten. In another study two groups of people were served the same 300kcal meal but one group was told it had 450kcal and the other was told it had 150kcal. The people who tought they ate 450kcal reported a much higher feeling of satiety than the other group.

After i read that i realized how easy it is to fool ourselves into thinking we’re eating more than we do.

 

 

 

Check out how different two similar size apples look on them. I must say it sure feels like i ate a lot more when i use the smaller plate instead of the big one.

 

Tip 7# Eat slower.

We al know that eating slowly reduces the amount of calories we eat and increase the feeling satiety.

But most of us don’t do it because it sucks to consciously restrian ourselves for eating big bites. There is one solution for this though: use smaller spoons forks.

This way you’ll be forced to eat slower and you’ll feel more satisfied at the end of the meal.

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