HOW TO PREVENT GAINING UNWANTED WEIGHT DURING HOLIDAYS

Apple cider, eggnog, candy canes, fruitcake, Christmas ham, hot chocolate, hot buttered rum, gingerbread, mashed potato, pecan pie, apple pie, pumpkin pie, sweet potato pie, and all kinds of pies and main dished, snacks, and drinks, which gives your liver a 24/7 duty of processing all that sugar, and turns the majority of it into fats. In this article we are not giving you advises regarding NOT eating all that delicious food, the holidays must be fun times, eating whatever we want is mandatory in this time of the year. Controlling the eating habits during the holidays allows you to enjoy all the good food, by not feeling full after one delicious meal and suffer all day long from a bloated stomach afterwards. By following these tips you will be able to almost maintain your weight and eat all the goodies during the holidays.

1. DRINK A LOT OF WATER


Water is the keystone for flushing out all the extra fat you receive from the meals. Drinking a glass of water before and after a meal, allows your digestive system to break down the food easily, thus you would not feel bloated if you are having a continuous eating habit. It is recommended to drink at least 15 glasses of water on daily basis.

2. WALK


Yes I know, it is the holidays, why should you walk instead of zipping on an eggnog and laughing at some common jokes? Taking a walk around the bloc for 15 minutes is not a biggie, it is not an intense activity, however it will gives you some blood flow to you muscles and prevents you from transforming some of the sugar intakes into fats.

3. CONSUME ALCOHOL MODERATELY


The best way to consume alcohol is to stick with one kind of drinks during the day, mixing alcohol and having cocktails will shock your system, and consider those empty calories as 100% extra intakes, which leads to bad hangovers. Drink a glass of water after every glass of alcohol to keep the % of alcohol stable in your blood stream.

4. DO NOT NEGLECT THE HEALTHY ADD-ONS


The best add-on to not neglect is CINNAMON, it slows down the passage of food from your stomach to the intestines, i.e. you will not be eating as much as usual. Check out this article to learn about the bestjuicing recipes to lose fat.

THE PLATEAUING OF FITNESS

Ms. Olympia Comparison

Iris Kyle 2014 (U.S.A.) VS Kike Elomaa 1981(Finland)

All along history, the female body is cherished and considered as an example of femininity, beauty, hope, magic, an strength; in the era of Greeks, women had the luxury of transcending to goddesses depending on the nature of their power, and they all had one thing in common, which is a sexy strong body. The analogy in our modern age is applied by fitness female figures, there is some women that can lift more than the majority of men for example, that is considered as a "power", but along the journey something went wrong, some women took it too far, they lost their femininity and that Greek goddess body, and some of them look like a schizophrenic depressed HULK.
As illustrated in the picture above, you can detect the masculine "aesthetics" of Iris Kyle, it is obvious that she is juicing (i.e. using drugs to enhance her performance).On the other hand, Kike Elomaa still got her femininity and has a decent acceptable developed physic, which is totally acceptable and healthy.

Comparing with Robby Robinson, you can clearly see that she is competing toe to toe with his outstanding physic. Personally I am not against women who are strong and fit --ONLY WEAK MEN ARE INTIMIDATED BY STRONG WOMEN-- I do encourage and support the fact that women should lift ... read more, but I do mind seeing women using drugs to get to the level of a freaky masculine body.

Maybe you are having a WTF moment after seeing the picture above, yes she is real, conspiracy theorists may believe that she is humanoid, because the limits is being crossed and beastly goals are being reached --Too much of anything backfires-- limits exist for a reason, they allow us to proceed carefully with our training in order to prevent injuries for example, for women those limits are set to not pop that bubble of femininity, being strong and fit does not mean you need to look like a beast. 

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The Ultimate Guide To Safely Get Fit







Gaining muscles requires 5 main principals, which everyone needs to be aware of, and master them, in this article we will show you how you can gain muscles, either you are a female or a male, after reading this article, you will officially get a Phd in the science of gaining muscles. The 5 main principals will give you a deep understanding about how your body works regarding the muscle growth, also you will relearn the facts about dieting and training with the true efficient way. In this article we are not giving false hopes like - gaining muscles fast and easy - time is irrelevant when it comes to muscle growth. I introduce you the 5 main principals you need to apply in order to gain muscles :


1.WHAT IS THE FIRST STEP TO GAIN MUSCLE ?

Learning about you body is the first step, we will mention some of the important topics you need to master, and it's up to you to master that and dig deeper, until you have a precise deduction:
Metabolism: is the chemical processes that occurs in your body in order to keep the lights on, meaning, it's the mechanism that turns your food intakes into fuel, to be used afterwards, by your muscles and organs.
Caloric Deficit: it is a way to calculate your calories' daily intake, thus you will know how many calories you need in order to gain muscle or lose weight, CALCULATE YOUR CALORIC DEFICIT.
Fat Loss: the majority get confused when it comes to bulking up, thinking that while gaining muscles, the fat comes with it, that's a true deduction, but it is not a safe way to gain muscles, professionals do that, for us, the amateurs, it will take longer than we think to gain lean muscles, years are the norm when it comes to gain muscles. Thus slow progress is required, without putting on any extra fat.
LEAVE YOUR EGO HOME AND DON'T KNOCK ON SNAP CITY'S DOOR

2.SHOULD I LIFT HEAVY WEIGHTS TO GAIN MUSCLE ?

This is a mistake that each one of us do and/or did, after hitting the gym for a long time, we think that we know all about it, we think that we are the best, the strongest, at that moment, you have to reconsider and reboot your system and start from scratch. Lifting at your capacity is critical when it comes to gaining muscles, thus don't ever go above and/or below your capacity when you lift weights, i.e. lifting heavy weights needs to be done smartly, especially in the compound movements (deadlift, squat, and bench press, click this link to learn more ... how to be successful in the deadlift, the squat, and the bench press).

3.WHICH DIET IS THE BEST ?

Eating is the keystone to gain muscles, don't waste your time looking for a magical diet that will give you muscles fast, it doesn't exist, it depends on your metabolism, body type, and other factors regarding the muscle growth, you can't make the cells grow faster than the normal natural rate. Thus, stick with the basics, by eating organic foods, and having a healthy intake of proteins, carbs, fats, and all the necessary nutrients. The protein is the star of all diets, so here is some numbers to help you calculate your personal needed intake; for a grown individual, 0.8 grams per kilogram ( 0.36 grams per pounds ) is enough to keep the one alive, when it comes to a bodybuilder who wants to gain muscles, the pattern it needs to be followed, is to increase that amount by 30%, then see the outcome and the impact on your body, then increase it by 10% each time you feel the need to.
EATING FAT DOES NOT MAKE YOU GAIN FAT, THE LIVER IS THE ORGAN RESPONSIBLE OF TURNING SUGAR INTO FATS, THUS, IN ORDER TO NOT PRODUCE EXTRA FAT IN YOUR BODY, CUT THE SUGAR LIT BIT

4.WHICH PROGRAM IS THE BEST TO GAIN MUSCLES ?

Now, let's talk about the real deal. When you hit the gym, the way you train, will impact the result you will get, regarding the intensity, and consistency, meaning, maybe you will not see the wanted results as fast as you think, depends on your body type, the muscle gain varies, some can see changes after several months, and for others, the changes come within years, the bottom line, you cannot quit, keep on hitting the gym, and forget about time. Another important concept, regarding the sets, the reps, and the chosen exercises, do not follow other bodybuilders' plans, learn from them, and try various training programs, until you find the exercises that match your needs and give you the wanted results, however, sticking with the basics is a must, until you become aware about how your body reacts with each exercise, then you will put a customized training program. The rest days are a critical matter also, it is as important as training, always give your body time to recover and reboot.

5.DO I NEED SUPPLEMENTS TO GAIN MUSCLES ?

When it comes to supplements, it is a personal choice, some believe that they can gain muscles without any kind of supplements, others believe that without supplements, your body can not surpass the natural limits. I believe that the name speaks on itself, they named them supplements, because they are just "supplements", so putting them as a priority over natural food is a mistake, of course you can gain muscles without using supplements, thus, do not think about supplements as a magical solution for gaining 

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How To Get Your Dream Abs in 5 Steps





The abs, the dream of each one of us is having a chocolate tablet abs, they are responsible of showing how lean you are, unfortunately, even with the presence of a big amount of articles, videos, and tutorials about getting abs, the majority fail to achieve that goal.

The causes can varies for each individual, but the most common main ones are the following:

1.You Need To Lose Weight


The fat surrounding your mid section needs to be flushed away, doing exercises that targets only the abs will not make that fat go away, you need to do big compound movements, such as deadlifts and squats. Click here and discover the most effective way to lose fat.

2.You Need To Do The Right Exercises


Your abs are always in action, once you wake up, they are responsible of holding your posture straight, thus you need to approach them while respecting that principal, which is having a good posture. Doing sit-ups are good, but it's not a great exercise, your spine become in a vulnerable state, and you only target the outer fascia of your abs. All you need is one exercise, which is leg raises, it's the most effective exercise for the abs, actually it makes your mid section so strong, and it gives you a stable strong middle section, thus you will be more comfortable while doing the deadlifts and the squats.

3.Be Aware Of Your Body Anatomy



Believe it or not, the shaped outer abs are obsolete comparing with transverse ads and the obliques, these late ones are more important, they are responsible of keeping you away from the snapping your back or having a hernia while lifting weights. Ergo you need to add a very important exercise to your routine in order to target these muscles, doing one arm dumbbell squats will allow you to fix any muscle imbalances, also will make your transverse abs and obliques stronger, and of course it has an aesthetic output too, it will give you a very nice bottom sweeps on the sides, like a warrior shield.

4.Learn How To Breath


This might sound very basic, but believe it or not, breathing during exercising is very crucial, thus knowing when to exhale and inhale is important, the principal is simple, inhale and hold your breath while the weight is moving, and exhale when the weight is not, however the pause must not reach a rest state, so exhaling and inhaling fast but effectively in order to get all oxygen you need and not pass out needs a lot of focus. At the end of this article you'll find a breathing exercise that will allow you to increase your capacity regarding this matter.

5. Detox Your Body


Sometimes even if your have a very low body fat, you body can hold water and make you bloated, meaning your skin will be full of water and makes you look like you have more fat to lose, thus your abs will not show up. Detoxing your body will let your skin look thin, which allow your muscles to stand out, including the abs of course, in order to do that you need to eat organic food and stay away from processed food, here is the top juicing recipes to detox your body.


Exercises

Leg Raises : 5 SETS / 15-30 REPS
One Arm Dumbbell Squat : 3 SETS / 10-15 REPS
Breathing Exercise : Bend over and inhale, while letting your torso pushing you up against your thighs, hold it for 5 to 15 seconds, repeat it several times.

TOP 6 EXERCISES FOR GREAT ARMS








Everyone wants great arms, rather you are a man or a woman, having great sculpted arms is a must. Training the guns has various patterns, you can find millions of articles lecturing about that. Depends on your goals, your body type, and the way you train, will give you different results, however, having proportional arms is main thing we have to consider. 

Before going any further, let us mention some mistakes that you could be doing. 

Over-training your arms can lead to injuries, you are already taking them to their limits while doing other compound movements, so training them once a week or even once every two weeks, is more than enough to give you great arms.

Lifting above your capacity will not give you good results. The arms has small muscles, they are designed for fast/mobility performance, thus a perfect form is required to get optimum results, also, respecting a good form will protect you muscles to get torn.  

Here is the best exercises for mass, strength, and sculpting your arms:

Biceps 

Barbell Curls: 5 SETS / 5-15 REPS (Progressive Overload)

Preacher Curls: 3 SETS / 8-10 REPS (Progressive Overload)

Hammer Curls: 2 SETS / 10 REPS (Progressive Overload)


Triceps

EZ-Bar Skull-crusher: 6 SETS / 6-12 REPS (Progressive Overload)

Close Grip Barbell Bench Press: 3 SETS / 15 REPS (Progressive Overload)

Rope Press-down: 2 SETS / 10-15 REPS (Progressive Overload)



The Best Kept Secrets to Stay Fit and Healthy after your 40's








In view of the fact that the hormonal changes has mighty impacts, on the female and the male body, the principals of training and eating must know changes as well. In this article we will mention what happens to the body in your 40's and 50's, afterwards we will adduce the right solution for those particular changes. I made sure that this article is short enough, mentioning just the "core" of the main things you need to do. Another important thing needs to be mentioned before we proceedis your skin elasticity, here is an awesome article about skin care for fitness enthusiasts. 


MAIN CHANGES

Metabolism: 

Get low every decade by 2%, even if it's a low declination, it has a big impact.

Bones' Density: 


Get less dense by 1% every decade, it's a natural chemical reaction, caused by slow cells' dividend.

Libido: 


Declining because of stress and hormonal changes.The hormonal changes are loud and clear do without further ado, let's hit the part that matters, which is what you could do, in order to stop the declination of your metabolism, bones' density and your libido.

SOLUTIONS

Strength Training: 

The best kind of training you can follow, is strength training, it allows you to maintain balance, protect your skeleton by giving your bones a healthy strong density, and especially boost your metabolism by 6%. Thus concentrating on big lifts, with low amount of reps will avoid you from injuries, while giving you the chance to furn a lot of "fuel", in order to lose the extra body-fat. 

Nutrition:


Eating organic food that contain calcium and vitamin D will allow your bones to get denser, thus makes you feels stronger when you lift.Eat your proteins and healthy fats, to boost your mood and get rid of stress.


The Best Juicing Recipes for Weight Loss and Detox





Focusing only on diet to lose weight is not enough, you need to use those muscles and make them do what they are designed to. While juicing helps you lose weight and detox, the body needs a mechanic relief too, personally i prefer lifting weights, but you are free to do any kind of sport you like. For weight loss purposes you need to be aware of how your body burns fat, thus you lose weight. 

The Riddle 
Apples - 2 medium  364g
Celery - 4 stalk, large  256g
Cucumber - 1 cucumber  301g
Ginger Root - 1 thumb  24g
Kale - 6 leaf  210g
Lemon - 1/2 fruit  42g



Tik Tok 

Apples - 2 medium  364g
Beet Root - 1 beet  175g
Carrots - 4 medium 244g
Celery - 3 stalk, large 192g
Cucumber - 1/2 cucumber 150.5g
Ginger Root - 1/2 thumb 12g



Morning Galore

Beet Root - 1 beet 175g
Carrots - 2 medium 122g
Oranges - 2 fruit  262g



Tropicalis 

Ginger Root - 1/2 thumb 12g
Kale - 4 leaf 140g
Mango - 1 fruit without refuse 336g
Orange - 1 small 96g
Pineapple - 1 cup, chunks 165g



Popeye 

Beet Root - 1 beet  175g
Celery - 2 stalk, large  128g
Spinach - 3 cup 90g
Spirulina (dried) - 1 teaspoon 2.31g


Everything You Need To Know About Getting A Sculpted Body

Either you're a novice or an intermediate in this field that required dedication and a 24/7 commitment, you have come to the right place, in this article you will find all the concepts and the principals, in order to put the guidelines for your road to achieve a sculpted body, lose weight, and/or get mass with class, generally speaking you will get the body you always wanted, by following these solid facts and principals about lifting you will be able to have a clean start at the gym if you are novice, if you are already hitting the gym for a while, this article will help you to correct your lifting skills in case there is some anomalies. This article is little bit longer than usual, so grab a drink ( water preferably ) ... chill back, focus, and happy reading.

We will mention the principals of lifting, not rules, the difference lies in capturing the right pattern that will suits your requirements, rules are standards, so following them may not be a good choice, depending on your goals and body type, the rules can not work, so processing your program based on principals will give better results.

Principal N°1 : Fat Loss
How does the body burn the stored fat ?

Metabolism it's what keeping the wheels rolling, it's the engine room of your machine,your never-ending calorie burn. Food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream.
It's all the various chemical reactions that  happen inside your body, 24/7, that keeping you alive. With a simple move, such as decreasing the food intake, will lead to a fat burn process, and that is called "Caloric Deficit", but some will not lose weight even if their food intake is at the lowest, here is the main reasons why you are not losing weight :
*The secrets about losing weight.

Principal N°2 : Hypertrophy
The majority think that there is a secret behind building muscles, while few of us hold that secret so tight and decline to share it. The scientific fact is clear and loud, Hypertrophy Specific Training "HST" is the mechanism responsible for the muscle growth. The foundation and principles came from laboratory research, without any boring details ... they deducted from various experiments, that progressive overload, compound movements (Squat,Deadlift and Bench-Press), and low-volume workouts are the basis of HST. Ergo the cells become larger, and the muscles look bigger.

Principal N°3 : Obstacles
You will find various obstacles, especially if you are a novice lifter, here is a list of some stuff you need to watch out from :

Capacity : You can go heavy of course, it is necessary, but going above your capacity is a mistake, don't ever sacrifice the form in order to lift heavier, ego does not make you stronger or fit.

Joints' pains : It can caused by many reasons, but the best choice you can make is to prevent this kind ob obstacles by stretching a lot, and doing a proper warm up, these two tips are more than enough to prevent joints' pain.

Recovery : Rest is very important when it come to muscle growth, thus, always listen to your body and don't rush yourself by training day in day out, take the rest you need until you feel that you're ready for a good workout.

Flexibility : When it comes to full range of motion, this late is the cornerstone for muscle growth, fat loss, and strength purposes. Having an average flexible muscles is more than enough to prevent injuries and have a good proportional body, also it will give you a healthy posture.

Principal N°4: Muscle Mechanisms 
Understanding the muscle mechanisms, the motion concepts, contractions, and neutral control is a must. The muscles are dull entities, meaning that they don't understand the impact you apply on them when you exercise, but they react to it, ergo, depends on which pattern you use in the gym, your muscles will react differently, it has been already mentioned in this article the fat loss and hypertrophy principals, now we will talk about how to train your muscles in order to validate those principals.

Hypertrophy : In order to achieve an optimum muscle growth, the training needs to be intense, consisting with moderated sets and reps, meaning that you reach a respectable pump, the workout is short -45 minute 1 hour max-, and the nutrition pattern consists of an above average protein intake.

Fat Loss : The training consists of long sets and fast reps, in order to burn the intake calories, and reaching the failure barrier, it's the only way to burn the extra fats.

Strength : A lot of sets with minimum reps - from 3 to 5 reps per set -, and taking long period of rest between each set, will allow you to hit heavy lifts, thus your muscles will get denser and stronger.

The muscle memory exists, your muscles get used to a certain motion and exercises, so shocking them from once a while with different exercises will allow you to surpass the limits they achieve after a particular period of continuous training, i.e. you need to change the program and customize a new one after certain period of time (personally I change my training program after each 8 months). Also when it comes to choosing to kind of training, you need to find an optimum solution for your needs, meaning that the workouts must validate the fat loss, strength, and hypertrophy principals.

THE BEST WORKOUT TO GET SEXY THIGHS AND GLUTES






The lower body of the woman is the most important part to focus on, the majority of you ladies don't want wide lats or 18 inch arms, also, the fat storing protocol in the woman's body make the fats go to the thighs and the backside, thus concentrating on working out your lower body intensely is a must.

In order to get sexy thighs and a round backside that fits the width, you need to do the right exercises that fits your requirements, the following is a standard program to target your lower body and sculpt those muscles with the right way, ergo you will develop a pear shaped body. Our goal will be revealing the feminine shape, by developing the thighs  andthe backside's sweeps, and of course leveling up the lower body strength. Also doing cardio will help lose the fats surrounding your thighs and glutes to bring up those nice shaped muscles, however this workout is so intense, it will make you burn so much fat, thus the muscles will show up.
THE WORKOUT:

Squat 5 SETS / 6-15 REPS ( Progressive Overload)


Keep the feet apart above the shoulders' width, but not to wide, the more close the feet are, the more your core is stable, and the more you target the quads. Of course you will be squatting to the depth.

Sumo Deadlift 3 SETS / 20 REPS (Use light weights)


Depends on the technique, each version will be targeting a different muscle group, over here, we want to target the abductors, the hamstring and the glutes, thus the body posture must follow these three simple rules: The shins must be parallel at the starting point, the back must stay flat, while you're pulling with your glutes and hamstrings keep the knees outwards to use your abductors.

Stiff-Legged Deadlift 4 SETS / 10-15 REPS


Now we will target especially the hamstrings, and also touch lit bit the glutes. Even if it's called stiff-legged deadlift, the knees must stay loose ( bend ) a little bit, while moving moving the weight upwards, the bar must stay close to the legs and moving these late backward to activate the hamstrings in order to move the weight.

Lunges 5 SETS / 10 REPS

This is a finishing exercise to target the glutes, the abductors, and the quads, it will pump your glutes so good, and give you a nice rounded feminine sweep for your backside.

Calve Raises 5 SETS / 20 REPS


Don't ignore the calves, proportions are also important, having diamond shaped calves will make your thighs stand out, and also helps develop the strength level

TOP 10 HALLOWEEN COSTUME IDEAS FOR FIT BODIES 2014





* The requirements are clickable links.
1.BANE
Requirements :
-Big shoulders
-Wide lats
-Big traps
-Big arms
via wallpaperup.com
2.SPARTAN QUEEN 
Requirements:
-Round backside
-Firm back
-Flat stomach
-Sculpted arms
-Sculpted shoulders
via costumei.com

3.SPARTAN WARRIOR 
Requirements :
-Toned abs
-Big quads
-Big arms
-Big shoulders
via muscleandstrength.com
4. FEMALE ASSASSINS CREED
Requirements:
via flickr.com
5. MUSCLES' ANATOMY
Requirement
via dailymail.co.uk

6.MAGIC MIKE
Requirements:
-Toned abs
-Wide lats
-Big traps
-Big arms
-Big shoulders
via hercampus.com
7.BLACK WIDOW 
Requirements:
-Lean body
via halloweencostumes.com
8.FEMALE NINJA
Requirements:
via costumecraze.com
9.HULK
Requirements:
-Firm back
-Flat stomach
via businessinsider.com

10.PYRAMID HEAD (FEMALE AND MALE)
Requirements(Male):
via junkiemonkeys.com
Requirements(Female):