Unfortunately, there’s no easy way to spot reduce fat. But luckily, there are a few good steps you can take:
1. Calorie deficit - smart dieting for set periods of time
2. Strength training - lifting weights will help build lean muscles which aids in fat loss
3. Whole foods - they are the most filling especially when dieting, so make sure to eat mostly whole foods
4. Patience - be patient and remain consistent in your training and diet. Consistency is king!
Picture this: You’ve finally found a weight loss plan that works. You start seeing results and you begin think that nothing can stop you now.
Unfortunately, this is the fatal flaw most people make when it comes to getting a lean & fit body. They’ll get some initial results following a plan, but they never really think about what happens AFTER they lose weight.
Most people don’t realize that losing weight is only half the battle. You can’t just “stop” once you hit your weight loss goal. If you go back to doing what you were doing before, and you’ll surely end up right back to where you started!
A misconception among many people who wish to lose fat is to focus on cardio exercises. Cardio exercises play an important role in weight loss, but it’s not the only way. Here are a few things to consider when deciding if you should do cardio or not when trying to lose fat.
The holy month of Ramadan has started. This month requires our Muslim brothers to abstain from eating food, drinking, and doing a number of other behavioral, leisure, and pleasurable habits from sunrise to sunset. While the latter is a rather easy thing to do, abstinence from food and drink is where usually the struggle begins, especially during the first few days of Ramadan.
Fasting tests and enhances the endurance levels of your body and eating healthy food and having a work out regimen additionally helps strengthen and shape your body. I'm a non-Muslim but since I've been living in the UAE, I practise abstinence as a sign of respect to our Muslim brothers. I've also been in the fitness industry for years now, so I've come up with these 5 ways for staying fit and healthy which will hopefully help ease the challenges one may be faced with during Ramadan.
Controlling your diet is the key to losing weight and fat; there’s no doubt about that. But if you want to achieve maximum changes in your body composition—gain lean muscles and burn more body fat—weight training is also essential along with clean eating.
Aside from making you stronger, weight training also boosts the metabolism and builds lean muscles, which in turn will speed up weight loss.
Having been in the fitness industry for more than 10 years now, and being a bodybuilder myself, I can clearly say that apart from working out and proper dieting, right supplementation also plays a key role in achieving your fitness goals.
Are you trying to shed a heap of weight to get fit for summer or are you simply seeking that elusive six pack? Your habits and routines have the most significant impact on your fitness goals, so consider making some lifestyle changes that will set you on the right course. Below are some key ideas to help you achieve your weight loss goals.
Regardless of what you're wearing, biceps are the most noticeable among the different muscle groups. And admit it, a pair of massive arms make you look strong. If you have nicely developed arms, people are going to know that you're always on top of your workout game. Besides, who doesn't want to have pumped guns, right?
Below are three workout routines which I personally do to pump up my biceps. The key to building those massive arms is to not cut short the execution and movement of each routine. And if you're aiming for maximum size, lifting heavy should be your priority.
So go ahead, try these bicep curl routines and get your curls done. Bicep curls, that is. Because curls are not just for girls!
(4 sets of 10 reps each)
EZ Bar Curl
Alternating Dumbbell Curl
Bicep workout routines for that massive, pumped guns! #bodybuilding #workout #fitness #bicepday Tweet
A workout that will add inches to your chest is essential to having a well-defined chest.
If you are focusing on the wrong exercises and number of reps, building a powerful chest can be a challenge. But note that these are just merely challenges. If you're a beginner, you can focus on lifting safely with light weight and proper form.
Once you become stronger, you can start implementing varying sets, weights, and reps. The routine that I made below is a perfect starting point. Try these sculpting moves to grow pecs worthy of a superhero!
"Push harder than yesterday if you want a different tomorrow!"
(4 sets of 10 reps each)
Incline Chest Press
Smith Machine Bench Press
Chest workout routines for that superhero pecs! #bodybuilding #workout #fitness #chestday Tweet
One of the downsides of traveling is the struggle to stay healthy and fit. It’s difficult to experience what the local culture has to offer when you’re feeling uneasy about your physique. While there are challenges, it’s possible to have fun exploring and not lose control.
Burj Views, Dubai, UAE
You have to go into a vacation with a plan. It’s necessary to prepare how you’re going to act and what your mindset’s going to be on the trip. You won’t do well if you jump into the experience with a bad attitude, thinking you can eat and do what you want. See how to stay fit while traveling.
Three of our body’s largest and strongest muscle groups are located in our lower body—gluteus maximus (commonly known as glutes), quadriceps, and hamstrings.
A strong lower body is crucial whether you are working on improving your performance in sports, building your body, or even just for daily functional purposes. So means that we must also focus on developing our lower body and never ever skip leg day.
Here are a some leg exercises which will not only help build your quads and hamstrings, but will also help work your core muscles, tone your glutes, and get you those tree trunk legs! Never skip leg day!
(4 sets, 10 reps each)
Seated Leg Press
Seated Leg Curl
Leg workout routines for those tree trunk legs! #bodybuilding #workout #fitness #legday Tweet
Shoulders are the most widely used muscle in the upper body, I think. They function in almost every action that comes our way. And when it comes to building an aesthetic figure, nothing is more important than big, broad shoulders. It makes your overall built pleasing, not to mention the fact that a thick, broad set of delts also looks generally impressive in the eyes of women.
There are a number of ways to work your shoulders but let's not forget the fact that genetics also play an important part in your muscle growth and aesthetics. But as with any muscle groups, changing up your workout routine can be a great way to unleash powerful gains.
So today, I'll be sharing with you some tried-and-tested routines that will surely help you with your overall shoulder development. Watch the video below and keep reading to get those bigger boulder shoulders!
Burpees with Thruster, Military Press, Arnold Press, Barbell Front Raise, Lying Lateral Raise
Tried different diet plans but still got that flabs? Spent too much on supplements and gym memberships but still couldn't get the desired results? Spent time in countless gym workouts but still couldn't have that body definition? You might need to have a personal fitness trainer to help you reach your fitness goals!
REPs Level 3 Certified Personal Trainer REPs ID: REPS7004
Time seems to have flown too fast, it’s already February! And in a few days, Kriska and I will be off to Boracay! I’m very excited about it that I sometimes I can’t sleep at night haha!
I can still remember, during my teen years, whenever we would go swimming during summer, I would workout just a week before the trip, thinking that I will immediately have washboard abs. But unfortunately building perfect abs is not like magic.
Having a great midsection will have to take time and knowledge. For those of you who have always been dreaming of having perfect abs, let me share with you my 9 lucky tips:
1) NO TO JUNK FOODS
What you eat is a reflection of what you are. Eating salty snacks, candies, gum, sweets, desserts, fried food, and fast food will give you nothing but a flabby midsection. Eating junk foods all the time will also lead to being overweight and having some health problems. They wouldn't call it 'junk' for nothing at all right?
Drinking sufficient amount water will help you flush out your body's toxins. Enough water intake will make your body functioning to its highest level and will therefore put your metabolism level at its best state.
3) PROPER EXERCISE
Lifting weights combined with cardiovascular exercise will help you gain muscle and burn fat. The more muscles you have, the more your body burns fat even when at rest. Cardiovascular training for 30-60 minutes will raise your metabolism and turn your body fat into energy.
4) EAT RIGHT
Eat healthy foods like green leafy vegetables, fruits, fish and egg. The more healthy food that you eat, the more lean your muscles will become, which avoids storing of unwanted body fats.
5) NEVER EVER SKIP BREAKFAST
Begin your day by eating high protein breakfast. Research shows that eating quality meal in the morning helps regulate blood sugar and improves one's metabolism throughout the day.
6) BE INSPIRED
Find a photograph that inspires you the most and or someone with perfect washboard abs. Place it where you can see it everyday to give you a daily motivation.
7) BE DETERMINED AND BE ON FOCUS
Whatever your waistline looks like don’t lose hope. Always be determined to achieve the perfect midsection. Always think be optimistic and of course, work on it!
8) BE EQUIPPED
Knowledge is Power. Read materials that will broaden your knowledge. The more you know, the better your chances are in developing your midsection into perfection.
Deep breathing will oxygenate the body, which boosts metabolism, which helps fat loss. Proper breathing while doing abdominal exercises is a good way to tighten your abs and helps keep fat at bay.
I've been doing these 9 simple tips through the years which is why I was able to achieve noticeable results:
So what are you waiting for? Go get those muscles burning and be ready to show off those abs!