Best exercises for full body workout: Push up Plus

What is the best whole body workout?

Every time you get some advise from fitness expert you get to know that you are missing something in your workout and that's the element that can break the plateau. 

The key is to keep changing the intensity level, exercise in a way that it keep changing the stress level so it stimulate all muscles and build big muscle mass. 

Once again the big 3 exercises puss ups, squats, row can help you beat this boredom, break the plateau and be on the right track to get masculine manly man. 

Push up Plus

Push up Plus: 

We all know push ups and its benefits, but what is the extra plus? The extra plus hits serratus anterior muscle group nearby shoulder blade.  It gives strength to your serratus and it ultimately improves shoulder posture. It gives broader shoulder and chest. It reduces shoulder injuries during workout session.

To do this, be in push up position. Keep your shoulders lil bit apart then shoulder width. Keep your body in straight line. Now start workout and lower your body till your chest nearly touch ground. After pausing a while, get your body back in start position. Now when you come back in the position, push your upper back towards ceiling. This is not much complex. You just need to push upward couple inches towards ceiling. Pause in this position and move again for second push up. 

Blog carnival edition 2

Welcome to the September 29, 2012 edition of carnival for men's health and get mascul.

Julia Grambo presents Truman Orthodontics: Narrow Smile posted at Truman Orthodontics, saying, "Narrow smile may be caused from back teeth not filling out the full width of the smiling lips and mouth, in most lighting there are shadows that cast on the sides of the mouth when smiling leaving a darkness in the corners of the mouth. In orthodontic language, these dark shadows are called "buccal corridors.""

Jacques Bouchard presents RV Basics That They Don’t Tell You About posted at Onward Healthcare Blog, saying, "Award-winning author Epstein LaRue shares tips about RV buying -- from the perspective of someone who lives in an RV full-time. Great stuff here that the people selling the RVs wouldn't tell you."

Elissa White presents Blog - Why STD testing trumps going to the dentist posted at Elissa White, saying, "Interesting article about the ease of STD testing and how it can improve consumer health."

Hamza Davis presents sleep apnea surgery | Podcaster - おすすめポッドキャストまとめ&mp3DL posted at Podcaster - おすすめポッドキャストまとめ&mp3DL | Podcast Site.

body building

Migz presents Protein powders and weight gainers the new crack? posted at experiencelifeasitis.org, saying, "Try this tasty pie to get by"

fitness

Cheryl Hills presents Crossfit: Not as crazy as you might think posted at The GTA Fitness Reviewer, saying, "Crossfit looks like a fitness sport for the insane due to its quick high intensity workouts that push your body to its limits. While partially true there is more to Crossfit than meets the eye."

health

Randy Powell presents Eating Healthy in an Unhealthy World posted at High Alkaline Foods Diet.

Barbara West presents Eating Natrually posted at Eating Natrually, saying, "Eat To Live...Not Live to Eat!!!"

Robert presents How To Do Push-Ups My Way posted at Building Your Brand, saying, "your endurance, abdominal, your thighs and calves, and upper body strength"

Bill Smith presents Developing A Weight Loss Management Plan posted at Detox Cleansing, saying, "A good weight loss management plan will take this into account along with finding the right diet and exercise routine."

Talia Mana presents Celebrity Body Mass Index and Weight Statistics (Men) posted at Body Mass Index Calculator for Men & Women, saying, "Why Hugh Jackman is overweight according to his BMI. Body Mass Index Calculations are a useful guideline to healthy weight but they shouldn't be used by muscular men."

Talia Mana presents BMI Calculator posted at Body Mass Index Calculator for Men & Women, saying, "Check whether your Body Mass Index falls in the healthy weight range"

Bill Smith presents Learn The Best Way To Lose Weight posted at Weight Loss Diet Forum, saying, "The best thing you should do is to change your diet around."

Jacques Bouchard presents Introducing Our 2012 Photo Contest! posted at Onward Healthcare Blog, saying, "Onward Healthcare is holding a photography contest for anyone working in travel healthcare -- including nurses, physical therapists, occupational therapists, speech-language pathologists, and others. Prizes include a Kindle Fire, a $250 gift card, and more."

Uptown Babes presents Proper Ways To Clean Your Private Part--For Men posted at Uptown Babes, saying, "This is a well detailed & very educative blog post."

Elissa White presents Blog - Good News for HIV Treatment posted at Elissa White, saying, "Here's some talented news about HIV: Health and healing is civilizing for U.S. adults with the disease. HIV is no longer seen as a death sentence, like it was in the 1980s, but a constant, controllable condition when properly treated."

men

seamonster presents How Watermelon Rinds Make Erections Harder Longer posted at Seamonster, saying, "Natural food for better erections"

muscle

John presents That is not a Pull Up. Don’t count any of them! posted at Fearless Men.

That concludes this edition. Submit your blog article to the next edition of carnival for men's health and get mascul using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

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Blog Carnival Edition 1

Welcome to the September 1, 2012 edition of carnival for men's health and get mascul.

Julia Grambo presents Teenager With Dental Crowding and Overbite posted at Truman Orthodontics, saying, "A young lady of 12 years came into my office and she and her mother were concerned for her crowding teeth. Her crooked teeth were visible whenever she smiled, which was due to her crowding teeth. Her teeth grew larger than the current size of her jaws."

body building

Jon Rhodes presents Bodybuilding Hypnosis posted at HypnoBusters, saying, "This article shows you how you can use your mind to help you grow a bigger and more muscular body."

fitness

Clint Cora presents Fitness Strategy For Physically Demanding Jobs posted at Motivation Diversity Success Blog, saying, "Since many men have physically demanding jobs, they still must not forget about fitness and make the mistake that activities on the job alone will be enough"
Jonathan Milligan presents 4 Steps To Increasing Your Daily Exercise posted at Simple Life Habits, saying, "Are you struggling with finding time to exercise? Here are 4 practical ideas you can start using today."
That concludes this edition. Submit your blog article to the next edition of carnival for men's health and get mascul using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

Share |

Technorati tags: carnival for men's health and get mascul, blog carnival.

5 Tips for building Chest muscles fast

Large muscular chest with good definition and mass looks very impressive. Many people who wants to get muscular body, strive for muscular chest. Here are some of the tips to achieve muscular chest in easy ways.






1) Bench Press: Bench press is the king of chest exercises. With some variations we can make it as incline bench press or decline bench press for stimulating upper or lower chest muscles. Bench press gives good results when it combines with various other chest exercises such as dumbbell flyes or dips or with cross over. Its all provides stimulation on different muscles of chest.

2) Grip: Grip variance is important in breaking Plataea. Keep changing the grip in chest press, flyes and when doing exercises with barbell and dumbbells. For example, wide grips gives more stress on chest muscles while narrow grip gives lessser stress on chest but it increase stress on triceps and shoulder muscles.

3) Rest: Allow your chest muscles to rest before you start the next workout. IT gives time to grow muscles and get prepared for the next level workout. 4-5 reps with heavy weights makes a good one set. Now about 3 sets for such weights gives enough exercise for chest. Do not workout everyday. Give about two days off to your body for repairing muscle tissues.

4) Swimming: Did you see any swimmer with bad looking body or chest? All swimmers have a nice ripped fat free body and they have good defined chest. Swimming is a good whole body exercise and it stimulates chest muscles a lot. It helps giving a full body workout and gives a good defined body shape.

5) Nutrition: Your body needs to keep up with the nutrition such as carbohydrates and protein. It is very important to fuel up your body with carbs and protein filled meals 5 times a day. Make sure that in each meal you have correct amount of nutrition that is 50% carbohydrates, 30% protein and enough amount of fat depending upon your workout schedule. 

Leg's muscle anatomy

Any workout cant be complete till you give sufficient time for your large leg muscles. It usually knows as "quads". Quadriceps are the front muscle of leg. This muscle gives outer shapes of the front side of legs. Other muscles are vastus meadialis that is inner thigh and vestas lateralis that is outer thigh.

Fastest way to Build Masculine Bigger Chest

Wants bigger chest in easy ways?
Forget all other exercises. Follow on the main exercises first to stimulate your chest muscles and pecs.

Push ups: 
Push ups often gets neglected when it comes to compound exercises. Push ups is one of the best exercise for chest after bench press. Actually, bench press is one type of push ups. Push ups stimulates bigger portions of chest as well shoulder muscles, triceps and traps too. In the beginning try to go slow on it but with time it will be easy.

Bench Press: 
Buckle up. Here comes one of the biggest exercise for the body. It is the most popular chest building exercise. The best form of bench press is to lower the bar till it is about 1 inch away from your chest. Bench Press also builds your shoulders and triceps. It is good to go with higher weight but in the limit that you can handle.

Incline bench press: 
It is a different form of bench press for upper chest muscles. It stimulates upper chest and upper pectorals.

Decline bench press: 
It is again a different form of bench press to help build lower chest muscles. Many people ignore this exercise  but to get a full chest workout it is very important.

Dumbbell fly: 
Dumbbell fly do not work as bench press to make pecs bigger but it helps to shape up pecs in great way.

10 tips for adding a pound of muscle each week

Here's your fix: Follow these 10 principles to pack on as 
much as a pound of muscle each week.

1. Maximize muscle building. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.





2. Eat meat. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

3. Eat more. In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your biggest muscles. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.

5. Lift every other day. Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.

6. Down the carbs after your workout. Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.

7. Eat something every 3 hours. "If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

8. Make one snack ice cream. Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.'














9. Have some milk before bed. Eat a combination of carbohydrates and protein 30 minutes before you go to bed. 

Barbell Squat/ Squats

Barbell Squat

Also Known As: Squats

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps 
Other Muscles: Calves, Gluts, Hamstrings, Lower Back 
Equipment: Barbell
Mechanics Type: Compound
Level: Any
Force: Push

5 Leg workout for muscle/ mass

Here we going to discuss how to make each leg muscle stimulate and make masculine with bigger mass. 
Lets see all leg muscles one by one.







Quads Exercise: 

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extensions

Hamstring:

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Full Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extention

Calves: 

Gastrocnemius:
• Function: Plantarflexion at the ankle.
• Location: Back portion of the lower leg. Diamond shaped muscle, in which people refer to as the calf.
• Exercise: Standing calf raise
Soleus:
• Function: Plantarflexion at the ankle.
• Location: Back part of the lower leg that runs below the knee to the heel.
• Exercise: Seated calf raise

Leg Building Workout Programs           Sample Workout 1: Barbarell Squats S: 4 Sets Of 4-6 Reps Dumbell lunges: 4 Sets Of 12 Reps Each Leg Leg press: 3 Sets Of 12-15 Reps Lying leg curl: 3 Sets Of 12 Reps Leg extention: 3 Sets Of 20 Reps Standing calf raise : 4 Sets Of 12 Reps Sample Workout 2: Barebell Deadlifts: 4 Sets Of 4-6 Reps Dumbell Lunges: 4 Sets Of 15 Reps Hack Squats: 3 Sets Of 8-12 Rep Seated leg curls: 3 Sets Of 8-12 Reps Leg extension: 3 Sets Of 15 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 3: Leg Press: 4 Sets Of 4-6 Reps Romanian Deadlifts: 4 Sets Of 8 Reps Dumbell step ups: 4 Sets Of 15 Reps Each Leg Leg extensions: 3 Sets Of 12 Reps Thigh abductor: 3 Sets Of 12 Reps Standing calf raise: 4 Sets Of 12-15 Reps Sample Workout 4: Barebell Squats: 4 Sets Of 8-12 Reps Barebell Lunges: 4 Sets Of 20 Reps Each Leg Leg Press: 3 Sets Of 15-20 Reps Lying leg curl: 3 Sets Of 15 Reps Leg extention: 3 Sets Of 10 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 5: Hack Squats: 3 Sets Of 4-6 Reps Romanian dead lifts: 3 Sets Of 8 Reps Dumbbell lunges: 4 Sets Of 25 Reps Each Leg Leg extensions: 3 Sets Of 20 Reps Seated leg curls: 3 Sets Of 15 Reps Leg press: 3 Sets Of 12 Reps

Ways to get muscular

Fuel up: You need lots of carbs and protein to get bigger. Add 500 calories in your regular diet full of carbs and protein. You need at least one gram of protein per pound of your body weight.

Limit Cardio: You can either gain muscle mass or get ripped. Do not go for cardio if you want to gain muscles and get ripped. You'd do better for running with low intensity and with intervals.






Do less, Rest more: Muscles grow when we do rest. Try to go for high intensity workout with less sets rather then low intensity workout with lesser sets. Use higher weights with lower reps.

Full Body Workout: Use full body workout that involves more then one body parts. Whole body workout involves more muscle groups then concentrated workouts. Squats, Dead lifts, bench press, rows and pull ups are some example of exercise use more then one muscle groups.

Stretching: Stretching is very important before workout. It warm up body joints and warm up blood. It gets body ready for the workout.

Do not skip meal: Keep eating regularly. Do not skip meal for work. Skipping small meals mean you are losing the calories.







Break the Plataea:  Break the Plataea  changing sets reps and the ways you do the exercises. Change your number of sets, reps, exercises, intensity etc.

Whole body workout: Whole body workout stimulate more then one muscle group. It release more hormone for muscle growth. Hitting more then one muscle group ensure balanced body workout.







Protein: Make sure to get adequate amount of protein. Protein shake gives higher protein and carbohydrate before and after workout. Mix up drinks to get correct amount of nutrition.

Recover: Muscle grows when we are taking rest and sleeping. Give your muscle time to recover. For an adult person, 7-8 hours sleep is an ideal amount. Try to workout every other day to give your sore muscles recovery time.

Top 5 Muscle Foods

These are the most essential intakes for anyone who wants to gain muscle and body mass quickly.

1) Meat: Meat contains the most amount of protein that is vital in growing big muscles. Meat contains complete protein ( Complete protein has all the amino acids). These protein allows faster muscle repair and it builds damaged muscle tissues. Eat lean meat such as chicken, fish or beef.

2) Eggs: Protein available in eggs are the most compatible by body and can be easily absorbed. Eggs are high protein and low carb food. It can easily increase protein intake of your daily routine.








3) Complex carbs: Protein alone cant be so useful if we don't take enough carbs. Carbohydrate are the main source of energy of body. We can workout more harder if have enough carbs. Complex carbs digest slowly, so it gives constant energy to your body for long time. It keeps your energy level high and helps you to workout with higher intensity.

4) Milk: Milk without any doubt the most common health food among all the age groups. Milk gives good amount of protein as well many other nutrition to body.  If you don't like mi lk alone try it with chocolate powder. It gives protein as well carbohydrates.

5) Gatorade/ Powerade: Gatorade and Powerade are good alternatives of water if your workout is longer or in between cardio workout session to keep your body hydrated and refill with energy at same time. 

Muscles Building Tips

Muscle Building Tips:

• Warm up before exercise and take enough rest after it. 
• Do not excess then 45 to 60 minutes.
• Consider a total body workout if you are ectomorphs and mesomorph. ( Ectomorphs body needs more time to recover after workouts. They should workout with heavier weights for making big muscles. Ectomorphs should consider split workout. For example, upper body on one day and lower body on another day. ) 
• Too light weight never helps in making bigger muscles. Use heavy enough weights for minimum sets. 
• For beginners, take full time to recover. Do not follow others as they took less time recovering. Once your body gets used to it, you will recover fast too. 
• After recovering, your body must not be sore while working out. 
• Push each exercise set to near Failure: Muscles grow when you put your body on the resistance level where your body replies to it and make big muscles tissues to fill up the wear. 
• Consider Genetics: Genetics are important in muscle building. However, with regular workout and diet one can achieve goals. 
• Work with high volume and intensity: Here volume means sets. Workout with higher sets and intensity give enough stimulation for muscle building in the right way. 
• Utilize the big three weight training exercise: Squats, dead lifts and bench press are the big three weight training exercise. These exercises build strength, endurance and bulk. 
• Train 3-5 times a week: For successful results workout 3 to 5 times a week depending upon the intensity and your workout. 
• Be realistic :Do not expect weight lose and muscles at the same time Do not try to gain big muscles and ripped abs at a time. You can lose fat or gain it. So if you are skinny, try to just put on weights. 
• Keep track on body fat: While working out, you lose fat and build muscles. So do not be discouraged if you don't see any direct changes in body right away. You might be losing fat while working out. 
• Protein: Protein is very important with muscle building exercises. You need 1 gram protein per pound  to build muscles. 
• Protein before and after workout: Get protein before workout. Also get sufficient protein after  workout too as body is in dire need of protein after workout and can absorb more protein that time. 
• Carbohydrate: You need sufficient carbohydrate, if you were doing exercises with cardio and bodybuilding muscle building exercises. You need 2 to 3 grams of carbohydrates per pound of your weight. 
• Get plenty of sleep: Muscle growth are highest when we take rest and sleep. It is very important to get adequate sleep to get recover and muscle growth. If body don't get enough rest then it may give reverse results and delay muscle building.

Put on muscle every week ( Specially skinny guys)

1. Maximize muscle building
2. Eat Meat
3. Eat more
4. Compound exercise for big muscles
5. Get Protein
6. Push it till failure
7. Train at least 3 times a week
8. Get enough rest 
9. Sleep well 
10. Carbohydrate
11. Reasonable goals 
12. Hydrate yourself 

Masculine legs

Perfectly shaped masculine legs and thighs. Who don't wants them?

Masculine manly legs are great assets. One can show them all the time  unlike abs and chest. If a man have muscular thighs and legs others knows he is having perfectly masculine body. Legs should be in shape and should look manly. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges: 

• Stand tall and lift your chest, look straight and be relax. 
• Stand with your legs slightly apart. 
• Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
• Bend knees in such way that your thigh and lower leg should form a correct angle.
• Lower legs until left leg's knee almost touch the floor. 
• Rise back, pus backward and come in the starting position. 
• Repeat with alternative legs.
• You can make this exercise more hard with dumbbells in hand. 

2) Wide Squats: 

• Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
• Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
• Arch your lower back a bit and bend slightly with knees. 
• Lower your body from your knees and hips.( just like you are sitting on chair)
• Squats until your thighs are almost parallel to floor. 
• Slowly return inn the starting position with your legs straight. Do not look your knees. 

3) Calf raise: 

Stand straight

Lift heels of the ground and rise on your toes as high as you can. 

Slowly lower back and repeat. 

Burn calorie easily

We can burn calories easily by increasing metabolic rate:
We can make faster weight lose and burn calories more easily.
Think an example. If a person's body needs 2500 calories a day and it burns 2500 calories a day then he will never gain weight. That's why some people do not gain weight even if they eat junk food.
So the key for burning calories is to speed up metabolism.

Three Functions for burning calories: 

Basal Metabolic Rate (BMR): It is the amount of calories we use to stay alive and function our internal organs. It works even when we are lying down or sleeping. BMR accounts most part for calorie burn in an average person. BMR counts 60% for calorie burn in an average person.

Burn calories from daily activity: It is calorie burned by giving energy for daily activity in outsiide activities such as lifting your leg, arms. It accounts 30% of all calorie burning.

Dietary Thermogenesis: It is the energy used to digest food and used in digestion system.

Tips to speed up metabolism and speed up the rate of burning calories:

Build Muscle: Muscles building increase the metabolism in the body.  For each and every extra pound of muscles, you need extra 50 calories per day. Also, regular workout of muscle building workout boost metabolism and keep it at healthy level.

Keep moving: As we know and average person use 30% of its calorie in daily activity, many people who have sedentary lifestyle uses just 15-20% calories. One can increase it by some extra movements. For example, swinging legs, drumming fingers, changing position, taping your feet. Also try to use stairs instead of elevator.

Eat Spicy food: Spicy Vegetable food such as chilli can increase metabolism rate.

Green tea: Caffeinated drinks can increase metabolism rate. Green tea can increase metabolism  too. It also decrease hunger and so it helps lower the intake of calories.

Aerobic Exercise: High intensity aerobic exercises makes your metabolism high. It also makes you burn more calories.

Eat small meals

Slim tight abs and body fat

Everyone needs a fat free sexy slim and tight abs. But to get rid of fat from tummy is not easy. It needs more then just ab exercise. To gerdt strong abs and tight tummy you need to get good lifestyle, good diet and yes lots of hard work (I mean ab exercise).

To understand abs, you need to understand abs anatomy well.



There are three main muscle groups in abs:
Rectus Abdominals
Internal & External obliques
Transverse abdominis

To get defines well toned abs with 6 pack, 4 pack or 8 pack you need to get rid of your fat. To get well toned, it is very important to reduce fat percentage. Tummy fat is very loyal to body, lol, really it leaves body after almost all body parts get fat free. You will not see a chubby guy with 6 pack abs. That's why it is more tough to get abs.

Generally body fat range to get your abs started defined you need 10% fat percentage for men and 14% for women. If you can make it little lower then it will start getting 6 Packs. 6 Packs getting started at about 6% for men and 11% for women.


Proper form in Abs workout:


Do Not bend joints vigorously: Do not do any exercise vigoursly. If you straightening legs or arms do do it till the joint gets locked. Try to move smoothly with joints.


Joints alignment: Keep your joints in good alignments. Go smoothly for the positions you find awakward.


Support your Spine: While doing abs workout its very important to take care of your spine. Avoid jerk in spine and excessive shocks.


Keep Breathing: Always maintain your normal breathing while exercise. Exercises makes blood pressure high, so with that if breathing momentum breaks it can be harmful.

Full Body Workout: Burn Fat and Build Muscles

A workout mixture of cardio as well resistance exercise is an excellent way to get out of boredom and braking the plateau of weight loss. It gives benefits of both resistance training and cardio. It allows to burn fat and build muscles simultaneously. In such kind workout, heart rate remains elevated so it allows burn fat. Total body workout allows to burn the same amount calorie as cardio exercise. Total body workout is short but its really powerful.
Total body workout also have significant effect on EPOC ( Excess Post-exercise Oxygen Consumption). It also knows as after burn, it means you can burn fat even when you are sleeping. Good thing about this workout is you don't need any fancy equipment.
This workout lasts about 25-30 minutes. Basic thing is to keep moving from exercise to exercise but not stop in between.

Workout:
Do these exercise for once if you are beginner otherwise do it twice. Keep 1 minute interval in between:
This means keep moving foot to foot, move from one place to another. If you are fit then do side by side jumping, rope jumping, climbing stairs etc.

Do this routine twice a day but if you are a beginner then start with once a day.

Running Cardio

1) Running:  

• Run in a place.
• Bring your knee up to the hip level.
• Keep your back straight. 
• Stabilize your body using your arms. 

2) Jumping jacks or star jump:

• Start with keeping your feet together.
• Do half squat and jump up in explosive movement. 
• As you come down on ground, bend your knees in such a way that your hands can touch ground. 
• Bounce back for another jump.

Jumping jack / Star jump

3) Tuck Jumps:

Tuck Jumps

• Stand up straight and keep your knees a little bit bent. 
• Bend your knees and jump up powerfully so your knees comes towards your chest. 
• Again, keep your body straight using your hands. 

4) Mountain Climbers: 

Mountain Climbers

• Get into push up position. Bear your body weight with your arms and legs. 
• In this exercise, your upper body will remain the same and your lower body and legs will do movement. 
• Bend one leg and bring it forward to your body. 
• Alternate your legs.