28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

ou'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.
To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.
Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

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6 THINGS YOU SHOULD KNOW ABOUT CREATINE

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

Make it part of your morning routine, pre-workout ritual, or take it with a post-workout shake. In the end, the best time to consume creatine is whenever you’ll remember to. “Ideally you’d take it an hour or so before you workout … but consistency and frequency is most important,” she says. “Many people won’t see results because they it inaccurately.”

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5 RULES FOR BUILDING BIGGER TRICEPS

Add these five methods into your arm routine to start swelling your tris.

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.

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THE 7 BEST ARM MOVES OF ALL TIME

Make sure these arm exercises are part of your regular routine to maximize your sleeve size.

Incline dumbbell curls are typically performed on an — you guessed it — incline bench that’s set to an incline of 30-45 degrees to place maximum stress on the long head of the biceps.
“By allowing your arms to extend naturally on each side of the bench, the only beneficiary in this movement is your biceps,” he says. “It’s a great exercise to build well-rounded and defined arms.” 

When done slowly, without relying on momentum, this isolation movement can help tack size on to your biceps peak. 

"Your contraction is held throughout the [movement], so your biceps are engaged from the start, middle, and end position of the curl," says Maglara. Alternatively, you can perform cable concentration curls. With either, remember to squeeze your biceps at the apex of the movement.

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6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits.

What I mean by this is that every time you go the gym, you use the same exercise, reps, and sets over and over. This can definitely cause your workout to suck because both your mind and muscles are literally bored. Stop being lazy and challenge yourself with some new and dynamic workouts every week, which will assure that every session is a new adventure. This will keep you on your game both mentally and physically so that going through the motions is a thing of the past!.

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9 THINGS GUYS DO THAT CAN GIVE THEM MAN BOOBS

It doesn’t matter how much you can bench press—you could be growing woman-worthy breasts.

A shrinking scrotum isn’t steroids’ only threat to your manhood. So are “bitch tits,” a name reserved for the breasts men grow after taking anabolic steroids to bulk up. This phenomenon is caused when the body converts the ridiculous amounts of testosterone in steroids into estrogen, says plastic surgeon Elliot W. Jacobs, MD, who specializes in gynecomastia surgery in New York City. About half of his gynecomastia patients are bodybuilders, many of whom either have B and C cup-sized breasts as well as puffy nipples, he says.

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10 Tips to Exercise More Often

These nine fat burners will take you from "pretty ripped" to "downright shredded."

1. Start Your Day with Exercise
If you are the type of person who gets worn down by days end and would rather slunk on the couch than hit the gym you might be better off making it a habit to exercise first thing in the morning. It is a great way to start the day, get your metabolism jump-started, and gives you energy for the rest of the day.

2. Make it a Point to Exercise on Mondaystarting your week with exercise sets a psychological pattern for the rest of the week and puts your body and mind in exercise mode.

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Best Sixpack Tips :4 elements to reduce adipose tissue

Believe it or not you already have abs. But you can not see them because they are obscured by a layer of fat. If you want your abs to become visible and sexy then you need to eliminate fat over them and to tone muscles trapped underneath.

4. Do exercises for abs
– Do different types of exercises and combinations of sliding Pilates ball, abs by lifting the torso, sliding on Roller, maintenance skyward with raised legs and similar exercises designed for this group of muscles.
– If the percentage of fat in your body is greater than 25% then do more cardio exercises than strictly exercises covering the abdominal group of muscles.

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THE COMPLETE GUIDE TO FAT-LOSS SUPPLEMENTS

These nine fat burners will take you from "pretty ripped" to "downright shredded."

Lipolysis is the process of releasing fat from fat cells, so, as you can imagine, lipolytic agents are good things to have on your side. When fat is removed from the cells and burned for fuel, those cells shrink, making you leaner. Caffeine is great at increasing lipolysis, but so are the ingredients CLA, yohimbine, forskolin (which also boosts testosterone), and hydroxycitric acid. When searching for an effective fat-burning supplement, look for these ingredients.

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