GOOD THINGS COME TO THOSE THAT SWEAT!
There’s no magic pill. There’s not secret formula. Lift heavy, work hard and strive to be the best.
Fitness advise to drive you through your hardest workouts
Being active and going to the gym have many quality traits, you can have quality sleep, good health, better brain functioning, and better sex.
However, knowing its good for you but it’s never easy to go to the gym.
Sometimes, finding that focus and motivation isn’t so easy, thanks to distractions that keep us from fulfilling our full potential.
If you feel like you can’t finish another rep, or just don’t to get up for that 5a.m. wakeup call, you’re not alone. We have words of wisdom and practical tips from some of the fittest men who ever walked the earth.
We also tell you why you really need to keep lift those weights.
Exercise Tips
Know what to do and how to do it right. Avoid common mistakes and get answers to question about men fitness.
Healthy Eating
Knowing what to eat is just as important in your fitness plan as what you do in the gym. Know what to eat for the gym.
LifeStyle
We’ll help you tweak your habits to build and maintain a strong, shredded body with the best lifelong behaviors and routines.
Relationships
Well you how to attain self-control, discipline and work ethic to become a confident, self-assured and complete individual.
Why Men’s Fitness is Important
Have you ever seen a body builder and wondered how they got all that muscle? For them, it’s probably for the thrill of the competition, but it’s a sad that most people only associate working out with bigger muscles and strength. Sure, six packs, abs and bulging biceps might give her goosebumps, but more important, staying fit insures you against a raft of maladies that lay in wait for the sedentary male and give you the chance to be a predominantly physical entity.
Increased Metabolic Rate; Fat burns faster
The muscle cells in your body use energy, while the fat cells store energy. So by gaining muscle through strength training, you increase your body’s energy requirements. It increases your metabolic rate, which causes your body to burn more fat.
Fortified Bones, Ligaments and Tendons
Building up your core strength will improve your balance in life, and it will also reduce the likelihood of accidents resulting in injury. Growing up your muscles also build and strengthens your bones and tendons, which can help to counter broken bones and muscle sprains and tears.
Easier Daily Life
It seems obvious that building muscles will make you stronger, but many people don’t understand what a great benefit increased strength can be. Don’t be that guy always asking for help to move a box of books or open a jar of pickles.
Muscle Gives You Shape
Start a strength training program. It will give your body shape and you will also feel better. Let’s be fair muscle is more charming than fat. You’ll look better at the beach and your clothes will fit better.
Decreased Risk of Diseases
Physical fitness lowers the risk some cancers, cardiovascular diseases and death from diabetes and sleep apnea. Need one more reason to stay fit? How about a longer life? For men, fitness level can predict the length of life even better than body mass index (BMI) can.
Better Quality of Life
Exercise helps counter drops in testosterone levels, which translates to more confidence and better sex life. Regular physical activity can also improve the overall quality of life by helping relieve tension, depression, anxiety, and anger.
Check our Top Diet and Fitness Tips For men
Want better health and a better body? Start by following a healthy diet and follow a fitness routine that involves cardio and strength training.
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150 Exercises You Can Do
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Get rid of stubborn belly fat and keep it off, here’s how!
Abdominal fat (belly fat)
It’s either you have it or you’re doing everything to keep it off.
So why are we obsessed with getting rid of this? As we all know, having excess fat on your waist determines your health and lifestyle. Despite all the diets and workouts, some of us are still not happy with the result. The fact that having as strong abdominals or the so-called ‘Abs’ is essential for the body’s stabilization and supports the spine.
And not just that, this can help you to perform your body’s natural movement as it supports your overall movement such as bending, keeping your body in balance, improves your running techniques, protects your internal organs, and it can even help improve your breathing comfortably.
I know you’re reading this article because you are so tired of looking uncomfortable with your clothes and are having a hard time wearing your favorite jeans, and all you wanted is to look good and become more confident. Anyway, we will show you how to ‘lose’ those stubborn fats around your waistline effectively and the best diet and exercise to tone up those mid-sections.
The Best Way to Lose Belly Fat is…
To see and feel the results in no time, you need to be more focused on your goals and be “mentally” prepared. You will need a well-organized eating plan that will limit your food intake and prevent adding more fat to your belly.
And of course, a well-designed workout program is what you need to help strengthen and improve your muscle tone.
The important ways are
- Your mindset (prepare mentally)
- Your diet
- Your daily physical activity
I am not saying that you’ll get a totally ‘ripped,’ chiseled abs, but if you follow these three factors, then you can expect a positive and real change on your waistline.
Keep in mind that having a beer belly or flab around your middle, this means that you have an accumulation of EXCESS FAT and not the lack of abdominal muscles that causes it.
People tend to store most of the fat in the abdominal area, and it’s either subcutaneous or visceral fat. Subcutaneous, meaning underneath the skin but above the abdominal muscle, while visceral fat is the one that lies deep in the abdomen, which is usually beneath the tissues.
Visceral fat the ‘most deadly’ fat in your body, so why is that so? It fills up space in your abdominal cavity, so there will no longer be enough room for your vital organs and vessels to function correctly.
Think about this: having too much subcutaneous fat can knock days off your life, but having too much visceral fat can knock years off your life.
Significance of Exercise
Physical activity is essential to our daily living, and it can help people to maintain a healthy weight and prevent stress. It can help improve the quality of life and reduce the risk of developing dreaded diseases. Being physically has positive effects on our social and psychological health. Notice that people who exercise are much happier, with higher self-esteem, and most of all, it can prevent depression.
How much physical activity do we all need?
To reap all the health benefits of physical activity, you should follow these guidelines (age 18- 65 years):
Aerobic exercise – at least 150 minutes a week of moderate-intensity or at least 75 minutes a week of vigorous activities.
Flexibility & strength exercise – for at least twice a week
Begin or maintain an exercise program that is easy to fit into your life and also consider the ones that you enjoy and fit into your life. These activities must make your heart beat faster. Focus as well with those strengthening exercises that will make your muscles do the work than usual.
Belly Fat Loss and Exercise
Higher intensities of aerobic and resistance exercise can reverse the amount of visceral fat, while some can prevent it from mounting up. If a person remains inactive, it will likely pile on the weight at a rate of about 4 lbs. (1.8 kg) per year. It does not sound like a lot of weight, but imagine it does add up quickly over the years.
If you want to remove and get rid of fat on any part of your body, you simply cannot do ‘spot exercises,’ and it’s a common misconception that doing sit-ups can burn belly fat. The part of the body in motion will not directly burn off the fat that covers it.
Belly fat is not an issue of muscle development. Like what I said earlier, it’s the accumulation of fat and getting rid of it; you need to do exercises that focus on the burning of fat and calories.
Below is an exercise plan to help you get started
It’s a 2-week exercise plan that will help you lose belly fat, and it is based on current exercise guidelines. Use this exercise plan as your guide and feel free to substitute with different types of exercises you enjoy and the one that works best for your busy schedule.
Day
Aerobic
Excercise
Day 1
Aerobic
20 min brisk walk in a.m.
10 min brisk walk in p.m
Day 2
Strength/ Flexibility
Reps: 10
Sets: 3
Day 3
Aerobic
15 min walk in p.m
Day 4
Aerobic
(or any sports you enjoy)
Day 5
Rest
Day 6
Aerobic
Strength/ Flexibility
Reps:12
Set:3
Day 7
Day 8
Aerobic
10 min jog in p.m
Day 9
Aerobic
35 min of biking
(<10 miles/hr or 16 km/hr)
Day 10
Strength/ Flexibility
Reps:10
Sets: 3
Day 11
Rest
Day 12
Strength/ Flexibility
Reps:12
Sets: 3
Day 13
Aerobic
(or any kind of sports you enjoy for 60 minutes)
Day 14
Rest
Day 1
Aerobic
20 min brisk walk in a.m.
10 min brisk walk in p.m
Day 2
Strength/ Flexibility
Sit-ups, push-ups, lunges
Reps: 10
Sets: 3
Day 3
Aerobic
15 min walk in p.m
Day 4
Aerobic
(or any sports you enjoy)
Day 5
Rest
Day 6
Aerobic
Strength/ Flexibility
Reps:12
Set:3
Day 7
Day 8
Aerobic
10 min jog in p.m
Day 9
Aerobic
35 min of biking
(<10 miles/hr or 16 km/hr)
Day 10
Strength/ Flexibility
Reps:10
Sets: 3
Day 11
Rest
Day 12
Strength/ Flexibility
Reps:12
Sets: 3
Day 13
Aerobic
(or any kind of sports you enjoy for 60 minutes)
Day 14
Rest
Final Say
The is no simple way to lose belly fat. The main thing is to have a healthy diet and start doing core muscle exercise to tone the muscles.
Guess what, it becomes harder as you grow old.
WE have provided a good plan that will support you in your endeavours.
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