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10:09 AM
gtventic
1 - Deplete your carbohydrates by eliminating any starchy base carbs like bread 🍞, rice 🍚, pasta and noodles🍝. Instead, go for the water base carbs like green beans, brocolli, cauliflower, asparagus as your source of carbs.
2 - Bump up your cardio to 2 times in a day. Like 1 hour in the morning and 1 hour in the evening. Preferred cardio equipment is the stationary bike 🚴, or you can do walking. I suggest you don't run 🏃, so as to preserve your hard earned muscles.
3 - Do a High Intensity Workout, meaning the weight should be progressive and repetitions should not go as low as 10 and you can go as high as 30 repetitions (warm-up).
4 - Increase your Protein Intake. Since you deplete your starchy base carbs, it is very important to increase your protein intake so as to have a balance on your daily caloric requirement. This way, you will be able to develop and tone your muscles faster.
Best protein sources will be chicken 🍗 breast and fish 🐟.
5 - When you do all the methods mentioned above, then you should do this last method. This is what I call the SAMS RIPPED ABS WORKOUT. A circuit of the following exercises:
V-Crunch
Leg Raises
Double Crunch
Bicycle
Crunches
Do the above abdominal exercises for 30repetitions one after the other and after doing the crunches you rest for 10counts and do it back again.
Do this for 3-5rounds once or twice a day--everyday, for the next 6 weeks.
-Samuel John Solon
11:19 AM
gtventic
Ectomorph. Ectomorphs (or ectos for short) are categorized by one word, THIN. The bone structure of an ectomorph is very narrow. This means that ectos usually have a small rib cage, narrow shoulders, and long thinner limbs. An ectomorph will struggle to add both muscle and fat, so adding body weight is usually a slow process.
Even though ectomorphs will have difficulty getting bigger and stronger their typically fast metabolisms give them a huge advantage when trying to get lean. When trying to get lean muscle loss will always be a concern for the ectomorph.
Mesomorph. Mesomorphs (or mesos for short) are the genetic lottery winners. They are typically athletic looking even with little to no training. Mesomorphs usually have wide shoulders and somewhat thinner waists. One of the main characteristics of a mesomorph is that they add muscle AND lose fat easily.
Although mesomorphs have genetic advantages they are not immune to getting out of shape. If they wish to maintain or improve their physiques, a proper training routine and diet must be employed.
Endomorph. Endomorphs (or endos for short) are somewhat the opposite of an ectomorph. They have a wide bone structure. This means that an endo’s rib cage, shoulders, and waist are usually wide. An endomorph will gain both muscle and fat very easily. Because of this most endomorphs struggle to maintain a lean physique.
Although it is harder for an endomorph to get lean, it is not impossible. Also, their body’s ability to add and maintain muscle tissue gives them a big advantage when losing fat.
These are the calorie recommendations based on each particular body type.
- Ectomorph - Body weight x 16-18 = daily caloric intake
- Mesomorph - Body weight x 14-17 = daily caloric intake
- Endomorph - Body weight x 12-15 = daily caloric intake
Protein
Proteins are unbelievably important molecules to the human body. Different proteins have different functions depending on the type. Some are used as contractile proteins which allow muscles to contract and lift weight. Other proteins are enzymes that cause chemical reactions within the body, and some proteins can be used for energy.
On any fat loss plan protein is absolutely essential to maintaining muscle tissue. When protein is ingested the body breaks it down into amino acids and sends it into the bloodstream. Once these amino acids are in the bloodstream they will be taken up by cells within the body.
How Much Protein for Fat Loss?
When trying to lose fat, protein intake should be set as follows:
- Ectomorph - Body weight X 1.0 - 1.2 grams
- Mesomorph - Body weight X 1.1 - 1.3 grams
- Endomorph - Body weight X 1.1 - 1.4 grams
Fat
Dietary fats are essential molecules that cannot be ignored in a fat loss plan because of the important roles they play in many different bodily processes. Fat is the most energy dense nutrient. Whereas protein and carbs both contain 4 calories per gram, fat contains 9 calories per gram. The downside to fat is that it is easily stored as adipose tissue (fat).
An important function of fat is its role in the production of testosterone. One thing must be understood about a fat loss diet: testosterone will be lower when calories are restricted. This is just a natural response. The body senses that energy is in short supply and decides that less energy can be “spent” on muscle growth.
How Much Fat for Fat Loss?
Ectomorph Bodyweight and Intake
- 100-150 lbs = 45-50 grams per day
- 150-200 lbs = 50-55 grams per day
- 200 lbs. and over = 55-60 grams per day
Mesomorph Bodyweight and Intake
- 100-150 lbs = 40-45 grams per day
- 150-200 lbs = 45-50 grams per day
- 200 lbs. and over = 50-55 grams per day
Endomorph Bodyweight and Intake
- 100-150 lbs = 50-55 grams per day
- 150-200 lbs = 55-60 grams per day
- 200 lbs. and over = 60-65 grams per day
Carbohydrates
Carbohydrates (or carbs for short) are broken down into sugars within the body to produce glucose. Glucose is a primary energy source that fuels the brain, muscle tissue, and organs. Glucose is converted into glycogen and stored within muscle tissue where it is held until it is ready to be used, such as during training.
Carbohydrates are extremely important to training since they are the primary fuel source for working muscles. During weight training the body uses ATP for energy. ATP is replenished through something called the glycolytic pathway. This pathway converts glucose into ATP. Glucose (carbohydrate) is obtained from the bloodstream or from carbs stored in the muscle tissue as glycogen.
How Many Carbohydrates for Fat Loss?
You have already calculated how much protein and fat you will be consuming every day. The only thing left to do is figure out how many carbs you will be eating on a daily basis. This one is simple. Whatever calories are left over after you calculate your protein and fat should be used for carbohydrates. Just take the total calories that are left over and divide by 4. This will tell you how many carbs you should eat everyday.
Source: muscleandstrength.com
6:09 PM
gtventic
Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez's 4-move shoulder routine!
JAKE ALVAREZ'S SHOULDER-GAINS WORKOUT
WATCH THE VIDEO
Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.
According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!
source:bodybuilding.com
6:02 PM
gtventic
Strong, sculpted shoulders are the key to a well-rounded physique. Build better delts with this volume-packed workout from fitness model Samantha Leete!
When you're training to carve killer shoulders, it's important to attack them from all angles. Today's workout is a combination of moves that hit all heads of your deltoids—the front, middle, and back. By using trisets and sticking to a 1:3 tempo, you're sure to feel the burn and build some desirable size!
I structured today's workout in the hypertrophy rep range to make sure you're getting in enough reps and using enough weight to really make those shoulders grow. In addition to lifting, I'll also guide you through some bodyweight movements so that you're keeping your heart rate elevated throughout the entire workout.
SAMANTHA LEETE'S SHOULDER-SCULPTING WORKOUT
WATCH THE VIDEO
5:53 PM
gtventic
This 3-day diet will help you lose weight in just one week. During this diet, you should avoid consuming pasta, salt, sugar, fast food, fatty meats, fried foods and chips.
First Day
Breakfast: 2 boiled eggs, 2 tomatoes, and one cup of green tea with no sugar.
Lunch: 2 egg whites, 120 g of boiled o baked fish, and one glass of green tea.
Snack: 1 apple
Dinner: Steamed carrots, broccoli, cauliflower, green beans, peas etc. with one cup of green tea.
Second Day
Breakfast: 2 boiled eggs, 1 banana and 1 cup of green tea.
Lunch: 2 egg whites, 120 g boiled chicken without skin and one glass of green tea.
Dinner: one slice of rusk, 120 g cottage cheese and one cup of low fat milk.
Third Day
Breakfast: 2 boiled eggs and one glass of tomato juice
Lunch: 2 egg whites, 120 g of cooked red meat and one cup of green tea.
Dinner: 2 baked potatoes, lettuce and one glass of green tea.
5:18 PM
gtventic
FST-7 stands for "fascia stretch training"—the "7" stands for the number of sets you do at the end of a workout. The goal of FST-7 is to expand and create microscopic tears in the connective sheath surrounding the muscle fibers called the fascia. These tears are achieved by flooding the muscle with blood while you work toward the most epic pump of your life!
The purpose of this particular workout is to widen the lats. If you're posing on stage, you want them to look 3-D, even from the back. Wide lats also provide that all-important V-taper. In this workout, we're doing 5 base exercises to help you build strength, and then following them with FST-7 sets that will volumize the muscle.
Jeremy will show you the intensity; I'll give you the cues. Put them together when you do the workout on your own, and you'll see and feel insane results!
9
5:02 PM
gtventic
This chest-and-biceps workout isn't easy. It's going to hurt, but Jeremy is a living, breathing example that FST-7 can help you substantially change the shape and size of your muscles. Come with us and stretch your limits.
Before we get into the workout, let's talk a little bit about what FST-7 is and what makes it different from your usual bodybuilding workout. FST-7 stands for fascia stretch training, and the "7" stands for the number of sets you do at the end of a workout.
Heavy weights will get you thicker, denser muscles, but that round, full look comes from training for the pump. With those aspects in mind, this workout is designed so you do heavier work first, then follow it with 7 lighter sets that will bring a lot of blood and nutrients to your muscles. That blood means a lot of stretching and growth.
source:BodyBuilding,Youtube
4:44 PM
gtventic
StrongLifts 5×5: The Simplest Workout To Get Stronger, Build Muscle and Burn Fat Squat, Bench and Deadlifts are the main exercises of StrongLifts 5×5 Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle and burn fat. Thousands of people have used the StrongLifts 5×5 workout to change their bodies and lives. The program is easy to follow and only takes three workouts a week of about 45 minutes. Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week. 5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles. Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get results fast.
Source: Stronglifts
4:34 PM
gtventic
Accept the challenge together with thousands of people around the globe and get your body in great shape.
Plank is one of the most effective exercises you can do for your core. Usually, beginners think that this exercise is simple and they tend to skip it.
Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles on the back and the core. It will also strengthen the muscles on the buttocks, arms and legs.
Plank is actually holding the push-up position, so the muscles work in a similar way as with push-ups – they become stronger and more durable.
The goal of this plank challenge is to see how long you can hold a plank. It is designed to be completed in a period of four weeks. The duration of the plank increases gradually every day.
First step is holding the plank position for 20 seconds, and the final goal is to achieve four minutes non-paused plank. In the final stage, your body will be ready for bigger challenges and the muscle mass will be significantly increased.
It is very important to stay in the proper position while doing planks. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.
You have to control your body and hold your neck and head in the same line as your back by deeply inhaling and with the help of your abdominal muscles.
Distribute the weight on your elbows and your feet so that you can strain the glutes in order to keep the balance.
After you learn the correct position all you need to do is complete this 28-days challenge.
Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 30 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7: 45 seconds
Day 8: 45 seconds
Day 9: 60 seconds
Day 10: 60 seconds
Day 11: 60 seconds
Day 12: 90 seconds
Day 13: rest
Day 14: 90 seconds
Day 15: 90 seconds
Day 16: 120 seconds
Day 17: 120 seconds
Day 18: 150 seconds
Day 19: rest
Day 20: 150 seconds
Day 21: 150 seconds
Day 22: 180 seconds
Day 23: 180 seconds
Day 24: 210 seconds
Day 25: rest
Day 26: 210 seconds
Day 27: 240 seconds
Day 28: longest you can
Day 2: 20 seconds
Day 3: 30 seconds
Day 4: 30 seconds
Day 5: 40 seconds
Day 6: rest
Day 7: 45 seconds
Day 8: 45 seconds
Day 9: 60 seconds
Day 10: 60 seconds
Day 11: 60 seconds
Day 12: 90 seconds
Day 13: rest
Day 14: 90 seconds
Day 15: 90 seconds
Day 16: 120 seconds
Day 17: 120 seconds
Day 18: 150 seconds
Day 19: rest
Day 20: 150 seconds
Day 21: 150 seconds
Day 22: 180 seconds
Day 23: 180 seconds
Day 24: 210 seconds
Day 25: rest
Day 26: 210 seconds
Day 27: 240 seconds
Day 28: longest you can
Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. It works on similar principles, just instead of planking, you increase the reps of sit-ups or crunches.
Source: healthierwayoflife.com
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