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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, April 30, 2017

Diet And Supplement Tips To Lose Weight

Always dreamed to drop off some extra pounds? First you must consider what are your goals and exactly what you are wiling to do in order to reach them. Maybe it sounds quite unimportant for the first thing to mention, but these are the basics. You can’t build a house without bricks and plans, as you can’t drop off on weight without plan and exact goals!

diet to lose weight

Setting goals is just the first step… you must record your progress in order to get motivated and see your progress! You can do it by taking photos or writing down your weight and so on.

You must  eat healthy. You are what you eat, so eat what you would like to be. Think more of callories and fat in your food – that is important.

Clean out your cupboards, replace unhealthy food with healthy one… replace fat with proteins.

Eat small but frequent meals to increase your metabolism. You will burn fat quicker if your metabolism is high.

Stress… say “no” to stress… get rid of it… it is really unhealthy for you and it’s hard to concentrate on your goals if you feel shaky all the time… just live the life you want and keep with your goals – you WILL succeed.

To lose your weight successfully you will need additional supplements. Not only fat burners can help you with you goal, proteins, energy cocktails, vitamins will be a lot of help too.

Fat burners – there are a lot of them, they are divided into few subtypes such as:
  • Thermogenic Fat Burners
  • Stimulant-Free Fat Burners
  • Carb Blockers
  • Fat Blockers
  • Thyroid Hormone Increasers
  • Appetite Suppressants
  • ..and more..
For the best results we can suggest you thermogenic  fat burners, they can be a bit more expensive, but the effectiveness of them is unquestionable.

Proteins – proteins with low fat and carb consistence will perform great together with some fat burner and good diet.

Energy cocktails – an extra boost of energy is never too much! If you are active you burn more fat, so stay active and drop off on weight easy.

Vitamins – the key ingredient for maintaining the reached goals of yours. Without vitamins your achieved goals will be like a waterdrop in the ocean – no one will see them and even you wont feel them. Vitamins are the engineers of our body – use them wisely and your goals will be closer than you can imagine.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.