Perfect Pre-workout Meal

• Oatmeal with whey protein mixed in it.(Great for a sensitive stomach)
• 2 whole eggs, 2 egg whites, peppers, onions, low fat cheese, grapefruit.
• Turkey wrap with veggies.
• 6 ounces grilled chicken with yam and asparagus.

...and plenty of water! A good 16+ ounces can help you optimize your performance.

A.M. vs P.M. Workouts

Advantages Of Working Out in the Morning:

1. Consistency: Generally speaking, it is easier for an individual to stay on track with a fitness regime first thing in the morning because there is less time for family, evening plans, commuting, late nights in the office, and other distractions to get in the way. Fatigue from a long day can also lead to skipped evening workouts.

2. Avoiding crowds: Fitness centers see the most traffic between 5 and 8 p.m., making it difficult to get the machine or group fitness class you really want. Mornings see less traffic making a.m. workouts more efficient. And while there may be an influx of gym-goers between 6 and 8 a.m., these patrons tend to get in and get out within a fixed amount of time, leaving no room for socialization and clogging up the gym floor.

3. Convenience: You can basically go to bed in workout attire (sneakers excluded), wake up and pop in your favorite fitness DVD or head straight outdoors for a walk or run. It might sound odd, but many of my clients do this to capitalize on the "seize the day" attitude!

4. Healthy breakfast: When a person starts her routine with exercise, she is typically setting herself up for a healthy domino effect throughout the day. Say, for example, you start the day at the gym. This is often followed by a healthy post-workout shake or snack and an increased water intake all morning long. Getting your workout in the morning makes it easier to incorporate a balanced breakfast into your schedule, setting you up for a day of healthy eating.

5. Sleep: Knowing you have an a.m. sweat session may be motivation enough to hit the sack sooner, so those extra-early mornings may actually result in more sleep at night. Getting enough shut-eye is of utmost importance when it comes to weight. Research has shown that people crave unhealthy food when they are sleep-deprived because levels of leptin, a hormone that tells your brain that you are full, drops by 18 percent while levels of ghrelin, which stimulates appetite, increases 28 percent. Lack of sleep also raises the stress hormone cortisol, which can lead to overeating as well.

Advantages Of Working Out in the Evening: 

1. Strength: Hitting the snooze button a few times just before you crawl onto the treadmill might have you sleep walking on the machine, as opposed to logging in a few tough miles before work. This feeling of tiredness and inability to concentrate can lead to injury, which will ultimately keep you sidelined. On the opposite side of the coin, an individual who works out later in the day has the opportunity to eat and fuel her body for a tough workout.

2. Stress relief: Studies have linked weight gain to increased stress levels, thanks to the release of cortisol. Further research has shown that this hormone can increase an individual's desire to eat bad-for-you foods. Having an outlet, such as a kickboxing or personal training, at the end of the workday can provide a healthy way to release daily stresses—a far better option than hitting a happy hour!

3. Accountability: It tends to be easier to find a friend, colleague, or personal trainer who is willing to meet you for an evening workout than one who's up for a 5 a.m.-cardio session.

4. Availability: Gyms offer a larger variety of classes after work than in the morning hours. Plus, a packed post-work class may push you to compete against fellow gym-goers and work harder to get the most from your routine.

5. Safety: Walking home from an evening workout alongside fellow classmates and commuters can be a whole lot safer than hitting the road for an early morning run or lone workout.

Biceps Dumbbell Workout For Size

CURL

1. Curl

            4 sets
            Reps: 15-12-8-8
   Rest for 60 sec between sets.

DRAG CURL

2. Drag Curl

             4 sets
             Reps: 12-15

 Rest for 60 sec between the sets.

HAMMER CURL

3. Hammer Curl

               4 sets
               Reps: 15-20
  Rest for 60 sec between the sets.

4. Cheat Curl

CHEAT CURL

               4  sets

               Reps: Maximum

  Rest for 60 sec between the sets.

In this exercise use the heaviest possible Dumbbell and use the momentum of hips to curl.

Get In Shape This Summer

Step 1

 Stand with feet slightly wider than shoulder-width, feet pointed about 45 degrees outward, to perform plié squats. Squeeze your glute (butt) muscles and lower until your knees are bent at a 90-degree angle. Slowly rise to start and continue for one set of 20 repetitions. On the last repetition, squat and rise just a few inches in a pulsing motion. Pulse 20 times. This exercise tones your glutes, thighs and calves.

Step 2

Stand with feet shoulder-width apart, toes forward, to perform a "touchdown," a combination squat and reverse lunge. Bend your knees 90 degrees while sticking your bottom out behind you. Take a large step backward with your left foot, then bend your knees at 90-degree angles to lunge. Push off with your left foot to return to start. Continue squatting and lunging, alternating legs, for 15 to 20 repetitions on each leg. This move combines leg and bottom strength training.

Step 3

Stand with feet shoulder-width apart to perform an explosive jumping lunge. Step forward with your right foot and bend your right and left knee at 90-degree angles to perform a basic lunge. Jump upward, switching legs midair. You should land with your left leg in front and your right leg behind. Bend your knees to lunge on your left leg. Continue for 10 to 20 repetitions. This exercise blasts your calves and thighs.

Step 4

Stand with feet together and your right foot on a folded towel so that your foot slides across the floor easily. Bend your left knee 45 degrees as you slide your right foot to the side. Slide your foot back to start as you straighten your left leg. Do 10 repetitions or as many as you can do in 30 seconds, then switch legs. This exercise targets your glutes, outer thighs and inner thighs.

Step 5

Stand with a medicine ball held firmly between your ankles. Step forward with your right foot, squeezing your legs together to keep the ball off the ground. Walk forward for 10 to 20 steps, then walk backward to your starting position. You'll feel this move in your inner thighs.

Step 6

Perform at least 150 minutes a week of moderate cardio -- including running, swimming, biking or elliptical exercise -- to burn excess calories and tone your lower half.

Outrageous Hell

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6 Simple Full Body Stretching Exercises

1. The Runner’s Stretch

(A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

(B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.

2. The Standing Side Stretch

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.

(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side

3. The Forward Hang

Stand with your feet hip-distance apart and your knees slightly bent.

(A) Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest.

(B) Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep breaths.

4. The Low Lunge Arch

Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket.

(A) Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor.

(B) Breathe in as you sweep your arms overhead, stretching as far back as is comfortable. Take five deep breaths. Switch sides.

5. The Seated Back Twist

Sit on the floor with your legs straight.

(A) Bend your right knee and step your right foot over your left leg. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall.

(B) Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for five breaths, then slowly return to the center. Switch sides.

6. The Bound Angle

Sit on the floor with your legs straight.

(A) Bend your knees and bring the soles of your feet together, letting your knees drop toward the ground. Hold your shins as you inhale and stretch your chest upward.

(B) Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths.

How to lose those nasty love handles?

1 Keep a food diary
Aside from helping you stay on track with a healthy diet, keeping a diary allows you to pick up patterns in your eating habits. If you notice that you’re eating the same things regularly, aim to get more daring with your palate to keep your body guessing and your digestive system cranking.
2 Lift weights
If cardio is your exercise tipple and you’re neglecting weight training, you need to get to grips with the barbell. Big, heavy lifts like squats and deadlifts will build lean muscle mass to rev up your metabolism, as well as mix up your workout.
3 Change speed
A good way to shock your body into a fat-blasting reaction is to vary the tempo at which you perform resistance exercises. For example, try taking four seconds to control the lowering phase of a move, while sticking to one second or as fast as you can on the upwards phase.
4 Take time out
If your body is stressed, your cortisol levels will be high. Although this stress hormone is essential to your body, an elevated amount may cause you to store fat on your tummy. Find time to meditate, have a relaxing bath or just take it easy and have some ‘me’ time.
5 Load up on vitamin D
Us Brits aren’t often given the sunshine treatment, and unfortunately, sun exposure is the best way to get a dose of the crucial vitamin D. Top up levels with a high-quality supplement like BetterYou DLUX 3000 to keep cravings at bay and improve your body’s absorption of fat-fighting nutrients like calcium.
6 Eat more fat 
Are you cutting fat from your diet thinking that it’s hampering your fat-loss quest? Actually, good fats from oily fish, nuts and avocado will give you energy and nutrients – without making you fat. Don’t try to force your body to run on empty while trying to boost your calorie burn.
7 Dial it down
You need full rest days every now and then, but every four to six weeks, try to dedicate a whole week to ‘de-loading’. This means performing your regular routine at a much lower volume and intensity. It’ll force you to recover while you stay moving, which means you’ll come back stronger, making a bigger impact on your results.
8 Treat yourself
Some experts swear by ‘cheat’ meals. They reckon that treating yourself to a blow-out feast once a week can actually help you achieve your hot-body goals by stopping you from caving in to cravings during the rest of the week, and preventing your metabolism from losing steam. So, go on, treat yourself to a big juicy burger with a side of crispy fries once in a while!
9 Get some shut-eye
Sleep to slim down? Sounds too good to be true! Actually, it’s vital to get a proper night’s kip – you’ll need more than most if you regularly exercise. Sleep plays a huge role in weight loss because it triggers the appetite-controlling hormone leptin. If you skimp on sleep, you’re more likely to eat extra cals during your waking hours.
10 Do cardio sprints
If you fancy yourself as a bit of a cardio queen, make sure you’re incorporating interval training into your routine as well. It has a much greater after-burn effect, which means you’ll be torching fat at rest, too. It’s also wise to start sprints if all you’re doing in the gym is lifting weights. 

15 Bodybuilding Tips

1. Stick to Free Weights.

Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

2. Do Compound Movements.

While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first. Exercises like the squat, the deadlift, the barbell bench press and the military shoulder press should not miss from your routine.

 

3. Have a Program and Stick to it.

You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.

4. Don’t Train Every Day.

If the person that made you the program knows what he’s doing, your routine should have 3 or 4 workouts per week. As a beginner you don’t need to train more often than that. Spend the other days of the week to rest and recover.

5. Train Each Muscle Group Every Week.

While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week.

6. Learn the Correct Form of Each Exercise.

While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.

7. Gradually Increase the Weights.

After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains.

8. Be Cautious.

When you get to the point of using big weights, use a safety belt for lower back protection. You may not have back problems right now, but you don’t want to have them in the future either.

9. Eat a Lot of Protein.

Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

10. Be in a Caloric Surplus.

In order to build muscle you need to eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are. If you have a sedentary job you will need fewer calories and if you are very active you will need more.

11. Eat More Often.

Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry!

12. Avoid Junk Food.

It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout.

13. Consume Fruits and Vegetables.

Besides macronutrients (proteins, carbs and fats) your body also needs micronutrients (vitamins and minerals). So make sure you consume lots of fruits and vegetables each day!

14. Rest and Recover.

Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).

15. Act Like an Athlete.

Try to have a healthy lifestyle and avoid as much as possible smoking, alcohol and other unhealthy vices.

Lower abs Exercises!

For most guys, starting from the bottom and working upward is a great strategy when training abs, because your lower abs tend to be more stubborn than the upper portion in terms of strength and definition. The idea, then, is to develop a routine that works every muscle group in your abs in tandem in order to provide the balance you need.
The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

Exercise                                 Reps


Hanging Leg Raise                12-15
Land Mine                             10 per side
Weighted Crunch                   15
Swiss Ball Plank                    30-sec hold

Fitness Tip- Exercise Daily!

You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, and get at least 30 minutes of exercise every day.

To work your heart, it's got to be aerobic exercise. You've got lots of options: walking, jogging, biking, rowing machine, elliptical machine, swimming. But don't feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here and there during the day. It all counts.

Start with something simple, like parking in the far corner of the parking lot -- so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early and walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You'll get a bonus -- relaxation and stress reduction.