Month: October 2015

Wives, you have two compelling reasons to reduce belly fat in men.

One is looks (do you know of any red-blooded male who doesn’t want 6-pack abs?).

The second one is health. Men with a waistline over 40 inches are at risk of developing heart disease and diabetes.

There is no magic pill to reduce belly fat in men. The most effective way for men to lose belly fat is to combine a healthy diet with regular exercise.

How to Reduce Belly Fat in Men

Weight-loss principles remain the same, whether you’re trying to lose belly fat or overall body fat. Eat less, do more. And don’t put the blame on your genes. An unhealthy lifestyle may be more to blame than hereditary factors.

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The following tips are guaranteed to help reduce belly fat in men.

1. Reduce your calorie intake. There’s only one way to lose fat, and that’s to consume fewer calories than you burn. Make your portion sizes smaller.

Choose low-calorie, nutrient-packed natural foods such as fruits, vegetables, whole grains, and legumes.

2. Avoid foods made from white flour. Instead, eat more whole grains. Studies show that dieters who consumed whole grains instead of refined grains lost more .

Best of all, they were able to lose more belly fat than those who continued to eat refined grains.

3. Focus on monounsaturated fats and limit your intake of foods high in saturated fats and trans fats. Not all fats are bad. In fact, your body needs fats to function properly.

Fat in your diet also provide a feeling of satiety and prevents food cravings. Excellent sources of monounsaturated fats include olive oil, avocado, nuts, salmon, and seeds. Monounsaturated fats promote loss.

4. Do strength training exercises to develop your muscles and increase muscle mass. This is an effective way to boost your metabolism and reduce belly fat in men.

Pound for pound, muscles burn more calories than fat does. If you have more muscle mass, your body will burn more calories even when you’re sleeping.

5. Do cardiovascular exercises. Aerobic exercise builds endurance and improves physical fitness. It also burn calories more efficiently.

Men who want to reduce belly fat faster should engage in cardio workouts. To be effective, do cardiovascular exercises for at least 30 minutes a day.

If you want to get 6-pack abs you must also do ab exercises such as crunches, sit-ups, and leg-raises.

Combine these exercises with the tips to reduce belly fat in men and you’ll have ripped abs in no time.

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Everyone wants to know how to improve bench press. Would you like to know how to gain 100 pounds on your bench press? Every lifter looks at two different numbers, their max on their bench and the max on their squat.

The max on the bench is what people are always asking about and everyone knows that if you were to gain 100 pounds on your bench press that you would have a lot bigger chest.

There are four pieces of the puzzle to increasing your bench press by 100 pounds. These four are the planning, the eating, the workouts and the rest.

How to improve Bench Press

The Planning to improve bench press

Planning is something that very few lifters do. When you go to the gym you workout as hard as you can but very seldom do people working out ever have an idea of what they will be doing in a month.

Plan your workouts, plan your eating, and plan when you are going to be taking breaks.

This is pretty easy but often we will forget what is the most important part of the workouts and just do the stuff we like best.

Eating your way to gain 100 pounds on your bench press

We all like to eat and the faster metabolism that you get from working out allows you to eat even more then other people do.

When you are trying to make big strength gains you are going to want to do the kind of eating that is considered bulking up. You want to do the following

How to improve bench press

Eat six times a day – first eat first thing in the morning and make sure that you eat just before you go to sleep. I have even heard of people setting the alarm to get a meal in in the middle of the night although night is for sleeping not eating.

Eat lots of protein and plenty of carbohydrates – You should eat 40 grams of protein per meal. This is as much protein as your body can really accept and use and there is no reason to waste protein.

Also make sure that you are eating lots of carbohydrates. Fruit, veggies, potatoes, rice and bread.are all great carbs. These carbs are the energy that you are going to use to workout and if your carb deplete your body will cannibalize your muscles to get the extra energy.

There is no reason to deplete carbs at this point so do not take the chance that you are not getting enough.

Supplement well – Take all of your vitamins and also take in some creatine. Creatine has been shown to increase the amount of water in your muscles so that your body can lift harder before your muscles get weak.

Also Creatine will help you recover from tough workouts

Workout Correctly For Big Bench Press Gains

Use all of the tools that you know of over a course of a few months this means that you are going to do workouts that are focused on primary exercises. Do lots of bench presses of all kinds, do incline bench, decline bench and flat bench.

Do as much as you cfan with dumbbells as well as barbells as this not only helps your stabilizer muscles but will also force you to lift slightly differently. Occasionally do no bench but instead kill your pecs with flyes and cable crossovers.

To improve bench press it is important to work all around your shoulders, triceps, chest and tie-ins. Your pecs are the main muscle but to improve your bench press, even to gain 100 pounds on your bench press you have to make sure the weakest points are still very strong.

In every workout try to do about 4-6 sets after you warm-up and make sure that all sets are to failure. There are two things that people that lift do horribly wrong.

First people do too many sets for each muscle group, we can blame muscle and fitness magazine for this. Secondly people do sets not to failure and waste the sets that they do do. Try this next time you do chest.

Go and do a couple of warmup sets and then pile into two really hard sets of bench press of 6 to eight reps and do negatives and forced reps. After you have really burned out your chest with these bench presses your chest will be burning so why bother doing any more warm-up sets?

Instead do two sets of flat bench flyes to failure. This is your whole chest workout for the day and you will definitely be sore the next day.

Finally, if you really want to improve bench press then do not do much cardio during this bulking phase. Just as you are eating a lot of carbs for energy and to stop and catabolism you also want to make sure that you are not doing any cardio that will tire your body.

Rest and relaxation – the hidden key to a big increase on your bench

Rest is Important. The only time that your body recovers fully from tough workouts is when you are getting lots of rest and especially sleep.

Another way of getting good rest for your muscles is by getting massage and also hot tubs or warm baths. Everyone is different but it is a good idea to get at least 8 hours of sleep per night and a half hour or so nap in the afternoon before you workout if you can.

So these are I feel the keys to getting stronger. Will these rules help you to gain 100 pounds on your bench press?

Hell ya.

More importantly though is that if you follow these rules you are going to get stronger and bigger faster and your are not going to fall into plateaus like other lifters and bodybuilders do. All of these tips are critical to improve bench press.

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If you are overweight or would like to lose some weight then it is a really good idea to know what habits you are doing as well as how to break those habits. Here are a 8 things you may be doing wrong and how to change them up

1. Eating refined foods
Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.

Solution: I never thought I’d say this, but it may be a good idea to cut back on potatoes in any form especially french fries. Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.

2. You Lack Basic Skills in Food Prep
So you took wood shop instead of home ec. I understand–a man needs to master power tools to feel complete. But unless you find a way to make your bird feeder edible, you need to master weight-loss tools, too.

A man whose only kitchen skill involves the speed dial to Domino’s is condemned to a diet of grease, salt, white bread, and sugar.

Solution: Step into the kitchen. (That’s the room with the oven, sink, and refrigerator.) Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer.

Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose because they’re filling but low in calories. Best of all, you don’t need much more than a can opener and a microwave to make them edible. (Dishes are optional.) This leaves you more time for your power tools.

3. You’re Cocky
I’ve seen it many times: Guy drops 10 or 20 pounds and starts thinking he’s Joe Weight Loss. Next thing you know, he’s back to beer and pizza–and his original weight.

Solution: Remember that scene in Patton when George C. Scott refuses to pull his troops back, saying he doesn’t like to pay twice for the same real estate? Okay, you’re Patton, and every 10 pounds of fat you shed is real estate you own outright. Don’t give it back.

With each 10 pounds you drop, sit down and reassess your diet and exercise program. If you calculated your food intake and exercise volume when you started, run a new set of numbers, based on your new and activity level.

4. You’re Starving
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.

Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you’re eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet.

If you’re a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you’re lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.

5. You are feeling sleepy, very sleepy
Sleep deprivation decreases the odds of shedding blubber and keeping it off. Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a terrible state of metabolism for a man who’s trying to lose , because surplus insulin boosts body-fat storage.

Solution: snooze, snooze snooze for at least 8 hours each and every night. And try to hit it for the same 8 hours. That is, establish a regular bedtime and waking hour. Pick the time you have to wake up on most days, and make sure you’re in bed at least 8 hours before.

6. Fitness isn’t the only name of the game
Exercise alone won’t make you thin. A recent study of military personnel who increased their exercise during a 3-year period found that they gained despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.

Solution: The last thing you want to hear, is that size matters. But trust me on this: Controlling portion size is absolutely essential to loss. And the best way to control portion size is to limit how often you eat out. According to the Tufts University Health Nutrition Letter, a single restaurant meal often could feed an entire family.

A pasta dish at an Italian restaurant might include eight 1-cup servings. A rib dish might have a pound of meat–more than five servings. A side of fries might include 70 of the little devils, which is seven servings. And a nut-filled cinnamon bun in a mall food court could total 1,100 calories–more than half the calorie intake on a typical -loss diet.

7. Don’t eat so fast!!
If you were a rat, you’d chow down for about 15 minutes, feel full, and stop eating. But you aren’t. You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.

Solution: Try this drill during your next meal. On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill.

Another meal-prolonging trick for men with regular dinner partners: Turn off the TV, put down the Daily Racing Form, and actually have a conversation.

8. Desert mouth
Have another one, bud. Another tall, ice-cold…glass of water. When you’re trying to lose , water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles.

You need it to help digest food and keep your metabolism clicking along. And water keeps you from overheating during intense exercise on hot days.

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