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Sunday, April 29, 2018

April 29, 2018

Top 4 exercises to get a bigger chest.


Chest is the most important muscle of a body and every one need a good and nice chest so here is top 4 exercises for a bigger chest.
Exercise number 1:
Bench press:
Bench press is most common and best exercise to target a chest muscles you need to do 3 set of 12 reps of this exercise.

Exercise number 2:
Incline dumble press:
The second exercise is Incline dumble press this exercise will target your upper chest you need to do 3 set of 10 to 12 reps.

Exercise number 3:
Straight bench dumble fly:
Third exercise you need to do is straight bench dumble fly this exercise will target you inner muscles of your chest and do 3 set of 12 reps of this exercise and then jump to the next exercise.


Exercise number 4:
Pull over:
The fourth exercise you need to do is pull over. This exercise will help you to stretch your chest and make it in a good shape do 3 sets of 10 reps of this exercise.

Saturday, April 28, 2018

April 28, 2018

How to get a bigger triceps



How to get bigger triceps: 5 easy exercises to get a bigger triceps. 
Triceps is very important muscle of your arm and if you have a nice big and shredded tricep your arm will look more beautiful.
So today I am going to tell you about some exercises you can do to make your tricep beautiful and big
Today I will tell you top 5 exercises to get a big and nice triceps.
EXERCISE NUMBER 1:
Close grip bench press:
The axercise you can do is close grip bench press. It is very easy and easily target to your main muscles you just need to do 3 sets of 12 reps and then jump to the next exercise. Just like in the picture.



EXERCISE NUMBER 2:
Roap push down:
This is another important exercise you can do this very important for your outer muscle you can do 3 sets of 12 to 15 reps of this exercise.


EXERCISE NUMBER 3:
Triceps kickback:
This is a little difficult exercise as compared to upper exercise but this exercise will hit your muscle good. You can do 3 set of 12 to 15 reps of this exercise.



EXERCISE NUMBER 4:
One arm Dumble triceps extension:
The fourth exercise you can do is one arm Dumble triceps extension you just need to do is hold your arm in full extension up above your body and make sure your elbow facing away from the body and just pull up and down the Dumble without moving your elbow.


EXERCISE NUMBER 5:
Straight bench Dumble triceps extension:
The last exercise you can do is Dumble triceps extension you just need to lie on a straight bench holding the dumbell in your both hands and your arms extended straight to your shoulder and return your arm without moving your elbow after that take it bake straight up without moving your elbow.

You just need to do 3 sets of 12 to 15 reps of this exercise.
Thats it best of luck do it.

Friday, April 27, 2018

April 27, 2018

Activities to burn calories fast and loss weight in 2 weeks.



Burn calories fast and loss weight in 2 weeks.
Every single move of you daily life will burn your calories
There are many ways to burn your calories but today I will tell you the most common and fast calories burning activities. 
1:Walking:
Walking is most common activity you can walk at your free time to burn your calories. You can walk every where you want. I think walking is the most easy way to burn your calories. 


If you walk 1 hour you can burn your calories between 300 to 400. If you eat less calories and burn your more calories then definitely you can lose weight. 

2: Running. 
The second activity you can do is running you can run to burn your calories fast as compaired to walking running can burn your calories more then walking. You can go to jogging at morning or evening. 


If you run 1 hour you can burn your 600 calories just in one hour it is really help full to lose weight by running. 


3: Swimming. 
Swimming is the most easy activity this is also my favorite activity by swimming you can burn most of your calories. These day I think every one can swim if you can then my advice for you is go and swim every day 


If you swim one hour then you can burn your 600 calories easily
4: cycling. 
Cycling is the other activity to burn your calories these days every one love cycling and if you want to cycling then do it it is the best way to burn calories. 

Cycling will burn 600 to 700 calories in one hour and I think if someone love cycling then he or she can do for many hour. 
5: roap skipping.
The last and most effective activity for you is roap skipping it is the most loving and fast calorie burning activity if you do it only one hour you can burn more then 1000 calories and if you do it this every day you can definitely lose your weight in 2 weeks


This is the most important and effective exercise you can do at home or at the gym
That it do it to loss your weight. 

Thursday, April 26, 2018

April 26, 2018

How to remove belly fat in 2 weeks.





How to remove belly fat in 2 weeks.
Here are the most important 5 exercises to do every day and get the results.
Exercise number 1:
..... Crunches.....
Crunches is very common and easy exercise to do you just have to lay down straight and bend your legs place your hand behind your neck and push up and do it see in the picture below.


you have to do 3 to 4 set of 30 seconds or 3 to 4 set of 15 to 20 reps

Exercise number 2:
Bicycle or cross body crunches:
This exercise is same as exercise number 1 you just have to lay down straight and move your legs such that you are cycling.



You just need to do 3 set of cross crunches and 30 secount each or 15 to 20 reps of each set.

Exercise number 3:
Flutter kicks. 
Third exercise you need to do is flutter kicks just lay down and raise your alternating leg just like that.



Your need to do 3 set and each set must be 30 seconds or 15 to 20 reps and then start the next exercise

Exercise number 4:
Toe touch crunches. 
The fourth exercise is toe touch crunches lay down and raise your hands and legs at the same time and touch the toe by using your hand fingers. See the picture below


You need to do 3 set.each set must have 15 to 20 reps after that jump to the next exercise.
Exercise number 5:
Double side jackknife.
The last exercise you have to do is double side jackknife it is little bit difficult for beginners see in the picture.



You need to do 3 sets of 15 to 20 reps.
After doing these exercises take a rest and relax your body the muscles will grow fast when it is in rest.

Wednesday, April 25, 2018

April 25, 2018

How to get bigger biceps. 5 easy steps to achieve your goals.


How to get bigger biceps: 5 easy steps to build your arms.
Every one have a dream they will get a big arms biceps is the most important muscle and there is a few tricks given below.


Today I will tell you about arms this is very big issue for every body builder that he or she is not have a big arms today I will tell the most important and easy steps to get your arms bigger and fast just follow these steps and have a patients.
Arms have the most important muscles because if you have a nice body but you don't have a big or shredded arms then you look dull here is my friend's before and after picture in just few months.


Now I will tell you few steps to follow and get the better results just follow these steps.

How to get bigger biceps. Easy way to get bigger biceps.
step number 1:
Train your biceps 2 times in a week.if you Train your muscles 2 time a week let say you are training it Monday and Friday then your muscle train and rest properly. By training your muscles most of the tissues break down after that they will get there time to repair and they will build fast by breaking and repairing tissues.

Step number 2:
The second step you need to do is to eat more calories in order to gain weight.
If you eat more calories and burn less it is very easy to gain weight and make your muscles bigger. And eating healthy helps you to repair your breakdown tissues fast

Step number 3:
Step number three you can do is rest this is the most important thing you have to do rest properly because must rest muscles grow when they are at rest. Rest take place 25 to 30 percent of your goals.

Step number 4:
The forth step you can do at the gym you have to lift heavy because if you lift heavy more tissues will break down and repair so that it is easy to build muscle and increase your size.

Step number 5:
The last and most important step. If you are lifting heavy or not but if you are not focusing on your angle and muscle then you are just wasting your time you have to
    Focus on your muscles while lifting                weight. And measure your biceps after          every 2 weeks.
That it here is your steps do it best of luck.
April 25, 2018

How to burn fat fast in one month. 5 easy steps.

Easy way to burn your fat in one month. 

Everyone have the issue thay there fat percentage is high and they want to lose fat but they are able to lose their fat today I will tell about 5 easy step and burn your fat this is my personal steps which I followed and lose my fat percentage.
How to burn fat fast in one month. 

If you want to lose fat from your body these are few steps to follow and get shredded body
Step number 1:
The first step to lose fat is take a healthy diet and take hight protein diet because diet is the main thing. Whatever your goal is if your diet is not good and healthy then it is very difficult for everyone achieve their goals diet take place 50 percent of your goals and other 25 percent is your gym and 25 percent is your rest and sleep.

Step number 2:
The second step for your fat loss is take less carbs if you take high carbs diet then it is impossible for everyone to get their fat percentage low you need to take low carb diet there is very high in white bread, rice and many other thing you need to avoid them to get shredded.
Step number 3:
Third step you need to do is lift heavy in the gym you have a stored energy in your body and body will take energy from that stored energy
     If you lift heavy in the gym you burn your stored energy from your body and then your body takes energy from your stored fat and then you will easily burn your fat.

Step number 4:
The fourth step you need to do is cardio after heavy workout
  After lifting heavy weights there is no more stored energy in your body then your body take energy from fat in your body
And it is very fast way to burn fat and lose weight this is the most effective way to burn your fat.
Step number 5:
The last step you need to do is sleep 6 to 8 hours a day sleep take place 25percent of your goals if you are not sleeping it means you are not taking rest and rest is very important for your goals

This is it do it and repeat it

Tuesday, April 24, 2018

April 24, 2018

How to lose weight.Top 4 tips

How to lose weight top 4 tips. 



Hi
If someone have to lose weight and he or she wants to do it here is my top 5 tips and I have experience on these tips because I have lose 15kg in few months. If it is very difficult for someone to loss weight here is my top experienced tip from which I lose too much of by overall body weight.
How to lose weight top tips. 
Tip number 1
If you are too lazy and want to lose weight then my friend it is very difficult for you you have to do some thing to burn calories and my advice for you is go to the gym

Tip number 2:
The second and most important thing to do is your diet if you work hard and give a good time to the gym but at the end you are not losing your weight.why? Don't know?OK first thing you have to do is maintain your diet

Tip number 3:
green vegetables because they are great source of fiber. And fiber will flush out your stored water in you body and if you eat green vegetables and take a good diet then you will see your result in few weeks

Tip number 4:
If you are giving a good time to your gym and taking a good diet. It will help you most but if you are not taking rest proper then your muscle will stop growing. My advice for you Sleep at least 6 to 8 hours a day rest is very important for your health and fitness goals
That it follow these easy steps to achieve your goals.