Showing posts with label body building. Show all posts
Showing posts with label body building. Show all posts

TOP 4 FITNESS TIPS TO SCORE YOUR BEST BODY YOU NEED

TOP 5  FITNESS TIPS TO SCORE YOUR BEST BODY YOU NEED 



1. Continuously go for Multiple Exercises

Numerous individuals incline toward running and running to consume off those additional calories. A couple of month later, they whine that the outcomes are inadmissible or at last quit their weight reduction routine or they are back on burgers and pizzas. This is the basic situation in the lion's share of overweight individuals. 








 

2. Exercise Every Day

In the event that somebody told our that practicing each day can cause counter impact, they are totally off-base. The genuine truth is, any type of physical action, regardless of whether it's running or weight preparing and swimming and cycling, that pumps more blood to your heart is useful for your general wellbeing or body wellness. Nonetheless, don't stick to broadened instructional courses seven days a week and Prefer 25-minute activities seven days seven days for awesome outcomes. 





 


3. Remain Focused

On the off chance that we are working out our stomach muscles considering yesterday's baseball coordinate, we won't get the correct outcome. Center is a standout amongst the most imperative parts of muscle advancement. When we're preparing your muscular strength and consider the extension or compression of your muscle territory. This won't just enable you to get the best outcomes yet additionally maintain a strategic distance from wounds. Center or inspiration are as essential as eating routine or exercise. 





 

4. Go for open air works out

Open air practices are obligatory for each competitor (incorporates beginners or experts). An examination directed by the researchers at National Institutes of Health uncovered that activities like running or cycling help consume a greater number of calories when performed outside than inside. In the examination, a gathering of men who did outside activities consumed 300 calories instead of individuals who lessened 260 calories by practicing inside on treadmill or cycling machine.



How To Reduce Armpit Fat

 How To Reduce Armpit Fat 

 How To Reduce Armpit Fat 
 How To Reduce Armpit Fat 
Arm Circles 
bent over row
 push ups 
bicep curls 
 tricep extension 
lateral raises 
 Front raises 
bent over lateral raises 

The exercises that make the breasts enlarge

The exercises that make the breasts enlarge

Unlike the following paragraph this method will require you a little more effort but you have to see if you really want to increase the size of your breasts naturally or not and if you are ready for a little discipline.It will not be able to do you any harm on the contrary! Any physical activity is good to take is not it? So here are some bodybuilding movements that will help increase your chest:


The pumps are ideal because they muscle the pectorals located under the breasts therefore.Start gradually by chaining for example 3 sets of 10 per day and add little by little. If it's too hard at first, go on your knees.
Use dumbbells always in order to develop your pecs. 3 to 5kg are enough ample, especially to start.First ask a professional for help in explaining how to perform this exercise correctly and efficiently. It would be useless if badly practiced.
Vertical pumps, on a wall or a railing, variant of those on the ground which in addition will strengthen your triceps. It is the same principle as for those on the ground, even in practice.

Ivan Sadek is a professional and well known bodybuilder

Ivan Sadek is a professional and well known bodybuilder
bodybuilding Ivan Sadek
It can be said that Ivan Sadek is the best bodybuilder to come out of  Australia in the last 10 years. After all, as an amateur he never placed lower than second and has gone on to impress the very pros he is now competing against.

Sadek was introduced to bodybuilding in 1999 while rehabilitating a back injury sustained from playing rugby. A year later he made his debuted and competed eight times between then and his professional qualification in 2004. Since qualifying as a pro, Sadek has competed twice (2009/2010) at the Australian Pro Grand Prix with his best placing being fifth in a world class line-up (won by Kai Greene, Silvio Samuel in second place and Toney Freeman in third place).

Bodybuilding to Sadek is a science; it’s all biochemistry and biomechanics. And more importantly, taking one step at a time.

picture the Ivan Sadek
Ivan Sadek
Ivan Sadek

Ivan Sadek
Ivan Sadek

Ivan Sadek
Ivan Sadek

Ivan Sadek
Ivan Sadek

Ivan Sadek
Ivan Sadek

Ivan Sadek
Ivan Sadek
Ivan Sadek is a professional and well known bodybuilder. He is the famous celebrity of Australia. He gives training to new learners in his gym on Crown street Sydney. He has won several awards up till now. In 2009, he was given 5th position in AustraliaPro Grand Prix IFBB. In 2010, Ivan Sadek was given 11th rank in Australia Pro grand Prix IFBB. In 2013, he is awarded the 5th position in the same competition known as Australian Pro Grand Prix IFBB. He is still working hard to achieve his future goal. His wife is responsible of his healthy diet and shows the complete co – operation.
Ivan Sadek
Ivan Sadek
Ivan Sadek was introduced to bodybuilding since 1999. At that time, he got injured while playing in rugby team. Unfortunately, Ivan was hit the muscle bug. He has taken part in different competition and he has secured a good position in all these competitions. He was given a good physique from his childhood. He worked on his body and now he is a world famous personality. He has given different photo shots and his pictures are used as cover images on different magazines like Flex and musclemag.

Ivan Sadek is a diet conscious person. He says that a strong body can work actively. In order to achieve such body, medicines or supplements are not enough. We have to take proper diet with vegetables, meat, egg and juices. He has given his diet plan to provide guidance for new learners. Ivan Sadek has made up a timetable for his daily life. He gets up early in the morning and takes his vitamin. He gets breakfast after 20 minutes of his vitamins intake. His breakfast is comprised of eight white eggs with two complete eggs, 100 gram salmon, two slices of grain bread with one glass of juice. He goes to his gym early in the morning and gives training to his clients. Moreover, he fits his body by 90 minutes tough morning exercise. it is important to perform Cardio exercise to keep yourself in position and form. He takes vitamin juice and lunch with 200 grams of chicken, baked vegetables like broccoli, potato and celery etc.
Ivan Sadek
Ivan Sadek
Ivan Sadek claims that to become a pro in Australia is not at all an easy job. You have to give your life and it really disturbs the lifestyle. He is working as a security door keeper but he does not like the job. Ivan claims that the improvement in his weight and muscles always impresses the people and they offer him such kinds of jobs.
Ivan Sadek
Ivan Sadek
Ivan Sadek has achieved different awards but still he want to get the first position in coming competitions. It is his dream to be the winner of Mr. Olympia. It will be the most memorable day of his life when he will achieve this award. He has complete confidence in his skill and his trainers who are guiding him. He is moving step by step towards his achievement.
Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015

Ivan Sadek 2015
Ivan Sadek 2015
In this video we see IFBB Pro Bodybuilder Ivan Sadek take on the Powertec Leverage Gym bench press. You will see that this humble home gym can take an absolute hammering as Ivan loads her up with 5 plates a side.


Beginner’s Guide To Strength And Muscle-Building

Beginner’s Guide To Strength And Muscle-Building
Over the course of our four-part ‘Simple, Beginner’s Guide To Strength And Muscle-Building’ we’ll give you all of the simplified, need-to-know info to help streamline your path to a healthy, powerful, lean physique.
First things first: nutrition. It took me several years of floundering around in the gym making minimal progress before I realized that without optimal nutrition you can’t maximize gains. It’s no surprise — no matter how much you bust your butt in the gym, if you nourish your body with crap you’ll only see half-ass results.
A quick word for the ladies: if you follow this program you will NOT look like The Incredible Hulk (however, you may look more like the woman below). I hear it all the time, “I don’t want to lift heavy weights, I’m going to look like a man.” The truth of the matter is, without copious amounts of exogenous testosterone (steroids), natural female lifters just don’t have the hormonal or genetic make-up to build muscle in the same way men do.

Optimal Nutrition — Calories:
Working out puts enormous stress on the body. In order to build muscle you need to provide the body with sufficient molecular building blocks to effectively repair, recover, and ultimately grow. Specifically, in addition to eating enough to fuel your body’s everyday activities (e.g. breathing, digestion, etc.) you also need to take in sufficient incremental food to support your body’s muscle building progress (anabolism).
But if you’re taking in more calorie than you burn, doesn’t that also mean you’ll get fat in the process? The simple answer is yes — it’s nearly impossible to gain pure lean muscle mass without any fat gain on the side. The main objective here is to ensure that the caloric surplus isn’t excessive, that way any fat gain will be minimal and easily burned off. In fact, for beginner and intermediate lifters, a moderate caloric surplus may produce steady gains in lean muscle without any significant, visible fat gain.
So how many calories should you eat each day? First you need to figure out your maintenance caloric intake, which is simply the amount of calories needed to maintain your body weight. To determine your maintenance level of calories, I recommend tracking your caloric intake and weight for a week or two. If your weight is roughly the same over that time period, use your average calories as your maintenance calorie number. As an alternative, you can use Lean It UP’s downloadable calorie and BMI calculator to proactively estimate your personal caloric requirements.
As a rule of thumb, once you’ve determined your maintenance level of calories add an additional 200-300 calories as your starting point. The goal here is to gain roughly one-to-two pounds of lean muscle per month, with little-to-no fat gain. If you’re not seeing any gains after about a month, simply increase your caloric surplus by 100 per day and reassess your progress after a month. On the flip side, if you feel as though you’re gaining too much body fat, decrease your caloric intake by 100/200 per day.
Food Sources:
Now that you know how much to eat, where exactly should you source your calories from? The good news is that there is a tremendous amount of variety available with food choice. As a recommendation for general health and muscle gain, I recommend a diet that consists primarily of high-quality, non-processed whole foods, such as a fresh veggies, fruit, meat, fish, nuts, and whole grains. Foods not found pre-packaged in a can, box, or bag are your best friends.
The exception to this rule would be a whey protein shake, which is ideally consumed post-workout. For protein, stick to lean meats and other low fat options such as non-fat Greek yogurt. When choosing fats, avoid trans fats (aka hydrogenated oils) found in many processed foods such as margarine and various baked goods. Finally, with carbs consume low Glycemic Index carbohydrates such as those listed in the example below. This will help keep your blood sugar levels flat lined and stabilize your energy throughout the day, which helps prevent sudden hunger cravings shortly after eating.
Some examples:
Protein: eggs, chicken breast, salmon, tilapia, lean beef, turkey breast, tuna, Greek yogurt, cottage cheese, milk, etc.
Fats: nuts and nut butter (almonds, peanuts, walnuts, etc), olive oil, coconut oil, avocado, flax, salmon and oily fish, eggs, etc.
Carbohydrates: brown rice, sweet potatoes, quinoa, lentils, oats, fruits, etc.
For a complete list of low calorie, high protein meal ideas you can refer to our guide here.

In addition to those listed foods, it’s absolutely essential to have a diet rich in vegetables, particularly green leafy vegetables to ensure adequate levels of micronutrients (vitamins and minerals). As a rule of thumb aim for a minimum of 3 servings of vegetables per day.

Lean Foods The Best Low Carb Wrap 
foods
foods
Party up. The wrap game is about to flip inside out.
Wraps and tortillas, even when whole wheat, are stealthy, carb-bloated caloric bombs. Stop for a second and digest what’s in a few big brands:
Mission 12″ Whole Wheat Wraps: 290 calories, 7g fat, 750mg sodium, 50g carbs, 6g fiber, 44g net carbs, 9g protein1
Thomas’ Whole Wheat Sahara Wraps: 170 calories, 4.5g fat, 320mg sodium, 27g carbs, 4g fiber, 23g net carbs, 5g protein, contain trans fat2
Cedar’s Whole Wheat Wraps: 220 calories, 4.5g fat, 480mg sodium, 38g carbs, 3g fiber, 35g net carbs, 6g protein3
Baja Sun-Dried Tomato Wraps: 210 calories, 5g fat, 620mg sodium, 36g carbs, 1g fiber, 35g net carbs, 5g protein, contain trans fat4

That’s unreal. Before you even get to the meat, veggies, eggs, dressings, etc. pinwheeled inside, you’re already 220+ calories & 37g+ of empty carbs deep (on average) on something that’s realistically only holding the flavor in place. Throw in that most commercial wraps are loaded with trans fats, artificial colors, preservatives, and about a billion ingredients, and everything quickly spirals out of control.

Food Court — Bringing Down The Lean Hammer On Kashi Snack Bars
Whether it’s Nature Valley, Clif, Special K, LARABAR, or one of a million different protein bars, chances are you frequently scarf down some form of snack bar. That puts Kashi’s line of uberpopular granola bars firmly in the spotlight.
I know, I know, Kashi is a reputable company that prides itself on producing HQ, natural, nutritious products. BUT, given the facade put forth by faux-healthy Subway and Special K, I’m naturally skeptical of anything in a wrapper and/or with a brand name. You should be, too.
Here’s the full, loaded arsenal of Kashi bars:
Chewy Granola Bars — Almond Flax, Peanut Peanut Butter, Cherry Dark Chocolate, Trail Mix, Berry Lemonade w. Chia, Chocolate Almond & Sea Salt w. Chia, Dark Mocha Almond
Crunch Granola Bars — Honey Toasted 7-Grain, Roasted Almond Crunch, Pumpkin Spice Flax
Layered Granola Bars — Dark Chocolate Coconut, Peanutty Dark Chocolate
Soft n’ Chewy Bars — Berry Muffin, Apple Cobbler, Banana Chocolate Chip
Cereal Bars — Blackberry Graham, Ripe Strawberry, Cherry Vanilla
GOLEAN CRISP! Bars — Chocolate Almond, Chocolate Peanut, Chocolate Caramel, Cinnamon Coffee Cake, Chocolate Pretzel
GOLEAN DIPPED! Bars — Peanut Butter & Chocolate, Chocolate Malted Crisp

Soft-Baked Squares — Almond, Chocolate

Kashi Bars — What I Like
Kashi Bars — What I Like

Kashi Bars — What I Like

An unbelievably simple shortcut to benchmark different packaged foods — with the exception of fruit & veggies — is the ratio of protein & fiber-to-sugar. For example, if a bar has 4g of fiber, 4g of protein, and 8g of sugar that’s (4+4)/8 = 1.
Higher ratios are leaner, and if that number is under 1, I typically ALWAYS steer clear. Live by that rule — it’s a powerfully potent Jedi mind trick.
KILLER RATIOS — for a whole grain product, the majority of Kashi bars shockingly fall on the better half of 1; the only egregious offenders fall under the cereal bar veil (.54 average).
Fiber Rich — nearly every bar has 4+ grams of fiber, which helps reduce hunger, maintain digestive health, and slows the digestion of food; reducing the likelihood of fat storage.
Low Cal — no bar tops 200 calories; most fall under 150.
Protein — for a family of bars that isn’t designed purely as a protein delivery mechanism, most lines have a hearty 4-11g. That’s enough to curb hunger and slow digestion, boost metabolism, and support lean muscle growth/recovery.
All Natural Ingredients — most processed foods are a breeding ground for artificial ingredients and sweeteners, added sugars, fake dyes and coloring, trans fats, low-quality carbs, and unnecessary filler ingredients. While some Kashi lines contain added sugar — to varying degrees — at the very least it’s natural, courtesy of agave nectar, evaporated cane juice, fruit and others.
Vitamins & Minerals — most bars pack 10-30% DV for iron, calcium, zinc, the B vitamins, and vitamin E.
Whole Grains — Kashi bars are predominantly constructed from natural oats, wheat, rye, brown rice, barley, buckwheat, and fruit — NOT corn, refined white flour, white rice, or other LQ carbs. This boosts the fiber and protein content, contributes nutrients, and keeps fat storage in check.

Omega-3s — the chewy granola bar and soft-baked square lines sport up to 300mg of ALA omega-3 per serving; not massive by any stretch, but more omega-3’s and healthy fats are always a nice plus.

Mamdouh "Big Ramy" Elssbiay Photos and Biography

Mamdouh "Big Ramy" Elssbiay Photos and Biography
Mini Biography of Big Ramy:
Here we come with new New York Pro 2013 the only and one o one Mamdouh The Big Ramy Elssbiay. Ramy also won last 2012 Kuwait Mr.Olympia title.Now he is preparing for Mr.Olympia competition.He was a not a professional Bodybuilder.He was a Fisherman basically then he started working out. Rami is basically from Egypt.He is a personal Trainer in one of the huge gym in Kuwait, Oxygen Gym.He won his IFBB Pro Card after New York Pro.At the day of announcement of his victory at New York Pro, his wife gave a birth to a child. Ramy was so happy.God gifted him two victories. Ramy was waiting long more than 3 years to get IFBB Pro Card and finally after winning title of New York Pro he got that.Victor Martinez was the Runner Up.He defeated a Huge Bodybuilder like Victor Martinez.After that competition, his fans increased rippedly.IFBB Pro Dennis James prepared him for New York Pro 2013.In a interview James said that he will train him for Mr.Olympia competition.
Big Ramy Photos:
Big Ramy at New York
Big Ramy at New York 
Big Ramy at New York
Big Ramy at New York

Big Ramy at New York
Big Ramy at New York

Big Ramy at New York
Big Ramy at New York

Ronnie Coleman Hip Replacement Surgery

Ronnie Coleman Hip Replacement Surgery
Ronnie Coleman
Ronnie Coleman
Ronnie Coleman with his wWfe in the Hospital after Hip Replacement Surgery
Ronnie Coleman
Ronnie Coleman
 Ronnie Coleman Hip Replacement Surgery 2014
Ronnie Coleman
Ronnie Coleman
Ronnie Coleman Hip Replacement Surgery 2014