20 Minutes To a Sculpted Torso

THE WINTER WORKOUT FOR A SUMMER TORSO

In addition to what we will assume to be a battery of regular workouts and strict diet, you can also benefit from the occasional quick pump routine that fills out muscle bellies and generally gives you a tighter look.

This upper body/abdominal circuit is a great workout for targeting your core, chest, back, triceps, and shoulders – all of which happen to be physique gold any time you go shirtless. If you are strapped for time, this workout will target a majority of the upper body with no equipment needed while still building muscle.

The cornerstone of this routine, which consist of mostly familiar moves, is the hand-to-thigh plank. This exercise is performed by positioning your hands and feet at shoulder width apart, arms at full extension, just as you would in the top of a push-up. While keeping your body straight and core tight, you will bring one arm at a time into slap your same-side thigh. Alternate hand slaps on each side being careful not to sway or drop your hips.

Door-to-door, this workout should cost you 20 minutes – a worthy investment for turning a few heads at your next clothing-optional engagement.

THE WORKOUT:

• GENERAL PUSHUP (20 reps)
• CRUNCH (20 REPS)
• HAND-TO-THIGH PLANK (10 reps)
• SITUP (20 REPS)
• CLOSE-GRIP PUSHUP  (20 REPS)
• BICYCLE CRUNCH (20 REPS)

GREAT BULKING FOODS FOR CLEAN BULKING

6 Foods To A Bigger You

On Your Bulking Phase? Add these foods to your Menu.

Today we are going to show you the foods you can add in your menu to achieve that clean Bulk you seek, based on their Protein, Carbohydrates and Fats count. These foods not only provide you with calories but they also provide the necessary intake of Protein, Carbohydrates, and Fats for a clean Bulk.

PROTEINS:

Buffalo (Bison)

Serving Size: 1 oz

Proteins: 6.13 grams

Skinless Chicken Thighs

Serving Size: 3 ounce (Roasted)

Proteins: 21 grams

CARBOHYDRATES

Quinoa

Serving Size: 100 grams

Carbohydrates: 64 grams

Oats

Serving Size: 100 grams

Carbohydrates: 66.3 grams

FATS

Chia Seed

Serving Size: 100 grams

Fats: 30.74 grams

Avocado 

Serving Size: 100 grams

Fats: 14.66 grams

We have selected the better of the Bulking foods for you that are easily available to out there, if you want to know the better of the Highly Enriched Protein Foods take a look at High Protein Foods For Muscle Building. Hope this will be a good help to you. Cheers!

5 SECONDS TO INCREASE YOUR LIFTING WEIGHT

Know Your Muscle Build Up

How to Increase Your Lifting Weight in Five Seconds.

Today we are going to discuss the whole build-up process of Muscles. All that countless hours at the gym, you should know what goes on behind that inside your muscles.

Your Muscles are made up of all those fibres that are used to perform those simplest of everyday task, when you decide to train them and go to your gym, training a single Muscle like your Chest Muscle, you are using them in your workouts every time you lift a heavy weight more than the capacity of your Muscle and the fibres inside the Muscle being worked up tear up.Those torn fibres then in turn, after your workout is finished, start the repair process those repaired fibres lead to a bigger and better Muscle.

One thing is for sure, if you want to build stronger and bigger Muscles you have to lift heavy and with proper form.If you are stuck with the same weight your Muscles will adapt to that weight and it will not grow as it is suppose to, rather your Muscles will just get comfortable with the same amount of weights you are using to train them . You have to shock your Muscles see Shocker Workout for your Pecs.

Now to increase the amount of weights you are using on your Military and Bench Presses you have to perform the following move for about 5-7 Seconds after that you will be able to perform a full set with heavier weight.

The move you have to do is this, load up your bench press rod with a weight 25% more than you bench press with. Lift the rod up and don't bring it down on your Chest just keep it in the air for about 5-7 Seconds, don't lock your elbows keep a bend in them, then place it back. Remove the extra 25% and add 5lbs to the weight you will be able to perform a full set with that.

Same goes for the Military Press, add on 25% weight on your usual weight, lift the barbell up and you will keep the barbell in the air for about 5-7 Seconds, be sure to keep a bend in the elbows and don't lock them. After 5-7 Seconds put the barbell down and remove the extra 25% weight and add on 5lbs to the weight then perform a full set with that weight. Hope this will help you in your goals. Cheers!

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HIIT: BURN FAT THE RIGHT WAY

Burn Fat Without Leaving Your House

Got Stairs in Your Home? Use it to your Advantage.

Today we are going to show you how to burn effectively without leaving your house, In this day and age keeping up with the levels of a fit personality is very difficult. Keeping yourself fit and not accumulate fat over the time and not develop a tummy shaped like a muffin is a very tough ask. This post will provide a way for you to achieve the fit body you want by burning fat through this HIIT(High-Intensity Interval Training) routine, all you need is a flight of stairs, half an hour and strong determination. 

Now this HIIT routine will not only strengthen your heart muscles but in return it will increase your endurance level and will increase your stamina. The oxygenated blood pumping through your body during this HIIT routine will increase your Calorie Burn count and will create a deficit between your Calorie intake and burned. With this workout you have to watch your diet routine, stay off of Gluten!

Say if you have 12 Stairs in your house, running to the top and coming back down covers about 14 seconds, that is your 1 set done covered 14 seconds. In a minute you will be able to do 4 sets of running up and down the stairs, you can either run two stairs up in a single leap or you can run single stair at a time. This will get you a little idea what I am saying. The routine you will see, keep this duration and set count in your head.

Set Duration	Set Count
3 minutes	12 -15 sets
1 minute rest	Walk the stairs
3 minutes	12 - 15 sets
1 minute rest	Walk the stairs
3 minutes	12 -15 sets
1 minute rest	Walk the stairs
3 minutes	12- 15 sets
1 minute rest	Walk the stairs

After couple of weeks increase number of sets which in turn will increase your set duration too. Take your Cardio duration up to 30 minutes I am sure when you control the intake of your Calories and persist with this HIIT routine you will see promising results. 

This is a very simple form of Cardio yet one of the most effective out there, this HIIT routine will burn up to 1050 Calories Per Hour depending on your weight higher the weight figure, higher the Calorie Burn count. Hope this will help you a lot. Cheers! 

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7 PROTEIN FOODS: High Protein Foods For Your Menu

High Protein Foods For Muscle Building

Add these foods to your Meal Plans and Get BIG.

Today we are going to discuss foods and their composition between Protein and their serving sizes. These 7 Foods are a must have in you meal plan and will help you build lean and mean Muscles. Half of the effort is done inside your gym with all that heavy lifting and blasting workouts, the other half of the efforts has to be done inside your kitchen. Right amount of Protein intake will reward you with lean Muscle mass, and today we will give you the idea of amount of Protein in these high Protein foods. Dairy and Meats.

1. Chicken Breast

Serving Size: 3.5 Oz.

Proteins: 30 Grams

2. Beef Steak

Serving Size: 6 Oz.

Proteins: 42 Grams

3. Tuna

Serving Size: 6 Oz.

Proteins: 40 Grams

4. Tofu

Serving Size: 1 Oz.

Proteins: 2.3 Grams

5. Eggs

Serving Size: 1 Large Egg

Proteins: 6 Grams

6. Soy Milk

Serving Size: 1 Cup

Proteins: 6 - 10 Grams

7. Peanut Butter

Serving Size: 2 Table Spoons

Proteins: 8 Grams

Hoping incorporating these Foods into your meal routine will help you a great deal in gaining the Muscles you desire. Everything goes hand in hand, you can't solely rely on food supplements to cover up all your Protein intake, you have to take in Proteins from natural diet too. Hoping this will help you on your way. Cheers!


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Deltoids: Get That Broad Upper Body Symmetry

Dumbell Side Lateral Raises

Dumbell Side Lateral Raises with a Slight Twist that Will Blast Your Side Shoulders.

Deltoid Muscles (Shoulders) are one of the most important muscles in your Upper Body and biggest of them all. Round Bulbous shoulders contribute a great deal in achieving that legendary X-Physique of your body and that V-Taper of your upper body. Deltoid Muscles not only contribute to your body's symmetry but also help you gain strength for training other muscles too. Front Deltoid Muscle helps you a lot in your Bench Presses and so in many exercises,  so it is very important that you train your Deltoids well.

  

We are going to discuss that one part of your Shoulders that stand out the most and broadens your Shoulder Muscles to a more prominent appearance, that is your Lateral Deltoids. 

Seated Dumbell Side Lateral Raises:

The exercise I am going to discuss today is Seated Dumbell Side Lateral Raises. Now the conventional Side Raises are easy and are very convenient to perform, the one I am going to describe to you guys today does not require heavy weighted dumbells to perform but they will surely blast your Side Shoulders good.

Now in conventional way of performing side lateral raises you keep your dumbells to the side and lift them simultaneously or by doing alternate reps, when you reach the top of the movement your palms are facing down towards the floor. Now here's a little twist to the exercise, literally. Right at the starting position when you have the dumbells to your side, rotate your wrists and have your palms facing back, keep them facing back during the whole set. Don't change their direction, then start lifting your elbows and when you reach the top the inner sides of the dumbells will be facing each other and when that happens rotate your wrists as if you're pouring water from a bottle, hold that position for a second or two. Then return to the starting position with your palms facing back. This exercise if performed with slow and precise motion, will surely blast your Lateral Deltoids. Incorporate it into your workout. 

Perform 3 sets x 8 - 12 reps, try to increase a rep in every set. Cheers!

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CHEST: Shock Your Pecs To Growth

SHOCKING CHEST WORKOUT

How You Can Shock Your Pecs to Growth.

Pectoral Muscles are your second largest muscles in your upper body right after your Shoulder Muscles. Your same workout routine day in and day out can cause your Pecs to adapt to that routine and decrease the rate of your Pectoral Muscles' growth. You have to shock your Pecs to keep them on track to a chiseled Chest you have always wanted.

The complete Pecs development can only be achieved when you vary your workouts from Shocking your Pecs to Old School heavy weight training to gain those bulbous Pectoral Muscles.

This workout is designed to give you just that little shocking edge you need over everyone. Now lets get to it.

Lets say you bench press 220lbs(100kg), You will start this workout's first phase with 60lbs(27kg) on bench press and you will continue to add 5lbs(2kg) to it right to the 5th Set of your workout. At that point you will start the second phase with the same amount of weight you had on the 5th set and start decreasing right till to the amount of weight you had on your first set. You workout will look like this:

                      

                        1st Phase                                            2nd Phase

                                                                             

                                                                             

SET	REPS	SET	REPS
1st   Set	40	6th Set	5
2nd Set	30	7th Set	10
3rd Set	20	8th Set	20
4th Set	10	9th Set	30
5th Set	5	10th Set	40

You can perform this workout to shock your Upper Pecs with Incline Bench Press or you can shock your Lower Pecs by performing it on Flat or Decline Bench Press. Be sure to perform this workout once a week for a month then incorporate it again into your workout after at least two months gap. This workout will surely blast your Pecs to another level of training. Cheers !

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