Friday, 7 October 2016

Exercises to Lose Belly and Chest Fat for Men

Belly and chest fat in a man makes him prone to cardiovascular diseases, heat attack and diabetes. If a man has fat around his midsection and chest, he must start to blast off this fat, whatever his age may be. There are some effective exercises to lose belly and chest fat. You can start with some easy exercises and gradually go for compound movements or tough exercises.

The first thing to remember before joining a gym or exercising at home under a personal trainer's advice is that losing belly and chest fat is not really as difficult as you think. A man may think that he is busy with his personal and professional life and cannot achieve his body-shaping goals. Thinking this he may leave the idea. But if you are disciplined and determined, then shaping your body will not take much time and effort. Although the time and effort taken to lose body fat vary from men to men, you may be sure that with a strict exercise regime you will surely trim down. Build an exercise regime with the following exercises to reduce belly and chest fat for men.

* Step 1: Start with simple exercises like walking, jogging, cycling or swimming. Go for a brisk walk for 1 hour in the morning or evening, or whenever possible. Also spend some time doing free-hands exercises for 15 minutes. You can continue doing this for 7 days and then start with other exercises that target your tummy and chest fat.

* Step 2: Focus on building muscle first. This will help in increasing the metabolic rate of your body, which will in turn result in burning more calories throughout the day. Walk on the treadmill at an incline and go for a brisk walking immediately after your training workout. You must go for these exercises for 4-5 days a week.

* Step-3: Regular push-ups help in building muscle in the arms, shoulders and middle chest. While in a push-up position, the abdominal muscles get contracted. This muscular workout is really necessary. Do as many push-ups as you can. Go for 10-12 push-ups in 1 set and repeat the same for 3-4 sets thrice a week.

* Step-4: Crunches also help in toning your muscles in the mid-section of your body. Go for 2-3 sets of 15-20 repetitions everyday. Do this for a minimum of 3 days a week.

* Step-5: Doing squats in low to moderate intensity helps to increase fat-burning hormones. This also helps in building lean muscle and tissues that are metabolically active, which burns calories even when you are sitting idle.

* Step-6: Chose a specific exercise for your chest. Strength training really works for your chest fat. As you start losing the extra layers of fat in your chest area, you will also notice the newly-built chest muscles.

* Step-7: It is important to change your work-out routine after every month. Increase the intensity with every passing week.One of the most important tips on how men can lose belly fat is to exercise under the guidance of a professional trainer who will show you the right form of every exercise. Along with this reduce your calorie intake and try to remain tension-free.

Tuesday, 27 September 2016

7 ways to gain body fat fast

Maybe your boyfriend wants to fatten you up or you're just sick and tired of being able to fit in those skinny jeans. Whatever your reason, here are 7 great ways to get fat in super quick time.

1. Make sure you do long slow cardiovascular workouts.

Go to the gym everyday and get on the treadmill, bike, stair-stepper or cross trainer aiming to keep your heart rate at a very steady state. This will ensure a cortisol release and enable you to store more belly fat.

2. Eat a low fat diet.

Eating a low fat diet is a great way of putting on those extra pounds. Low fat foods will inevitably be high in sugar which is great for spiking your blood glucose and if you're lucky this will lead to diabetes, heart disease or maybe even cancer.

3. Avoid strength training at all costs.

Lifting weights will increase your lean muscle tissue leading to a massive metabolism boost. This will ultimately cause you to burn lots of fat, so I would suggest not picking up any weights and stick to those long slow cardio sessions.

4. Only eat two meals a day and definitely avoid breakfast.

When you wake up in the morning skip breakfast and fix yourself up with a large coffee, even better go to your local Starbucks and get yourself a skinny latte. For lunch get yourself a wholemeal sandwich and wash it down with a diet coke. Make sure you keep your calories low, that way your body will go into starvation mode and hold onto all that wanted fat.

5. Drink plenty of diet coke and other diet drinks.

Aspartame is fantastic for fat gain as it ultimately tricks your body into thinking its getting some calories. and when nothing comes, your body will really crave those much needed super sweet calories. Also your body will not recognise the chemicals laden in your diet drinks so they too will get stored as toxins in the body

6. Do the same workout everyday.

Make sure you don't increase the intensity of your workouts as increasing the intensity is a sure-fire way to get stronger, fitter and melt body fat quickly. By keeping all your workouts the same, you can ensure you will adapt to them making your progression come to a grinding holt and ultimately this will help you get fat. As before I recommend long cardio sessions, don't push yourself just puton  the TV or read a book.
7. Stay up late watching TV.
Watching TV late at night will be great as it will stimulate your brain ensuring that you get those much needed 3 hours of sleep. Remember that less sleep equals both more stress and sugary cravings. Don't read a book or just chill out in the evening or you might find yourself sleeping for 8 hours and feeling good and fresh in the morning.
Keep following these fat gaining tips and you will soon be known by your friends and co workers as The Fat One. Of course if you don't want to get fat then there is another way.