Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " lawrencemccudden"







Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.









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Fitness: The Three Reason Why Your Abs Are Not Growing or Showing?

After 1000′s of crunches and seven brutally intense ab workouts per week, you’d think that it would all add up to that one coveted, magic number — 6.

It’s sad and discouraging when someone puts in a TON of effort to sculpt a rock-solid, well-defined set of six pack abs, yet the results are nowhere to be found. It can be unbelievably deflating. What’s an innocent, ab-happy person supposed to do?

One of the most redeeming things about fitness, in general, is that there’s typically a direct correlation between time, effort, and results. It’s a simple equation if you do cardio 45 minutes per day, 6 days per week, you will lose a lot of weight. Given that you do the right exercises, if you follow a comprehensive chest routine and increase the amount that you’re pressing over successive workouts, your chest will grow. It’s just the way exercise and training works.

I suppose that’s why you don’t see six packs endlessly populating the earth. And the truth is — it’s because most people approach ab training completely wrong and spend their time focusing on things that aren’t effective.

Getting a phenomenal set of abs requires smart training, a LEAN, clean diet, and minimal equipment…not ab workouts 7 days per week, ridiculous ab machines, or crunch, after crunch, after crunch.


1. You Can’t See Them:
This might seem brutally obvious, but at the core (no pun intended) the most important  and fundamental piece of ab development is being able to see them. Bombshell. I don’t care if you can do the ‘Plunging, Deep V, Lower Abs Workout‘ 18 times over. If your body fat % isn’t low enough no one will be able to see what you’re packing underneath. For men, body fat should be sub-10%; for women, it should be sub-18% for the ab muscles to really pop.

If you want to get your body fat down to 6-pack levels, make sure to incorporate a solid dose of high-intensity cardio and emphasize a healthy, LEAN diet.

2. You Try to Crunch Away the Fat:
Drill it into your cranium. There’s NO such thing as spot reduction.
You can’t crunch off the fat covering the lower section of your abs nothing about our physiology supports this misconception. The only way to strip the fat from your abs is by gradually burning it off from your entire body through cardio, diet, and weight-training. Unfortunately, the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.
Stay persistent with a clean diet, resistance training, and cardio regimen and you’ll be able to maintain low body fat permanently. Abs require a lifestyle shift and a TON of discipline, not a quick fix.

3. You Workout Your Abs Every Day:
Give your core a rest. STOP training your abs every day, or even every other day.
Like the biceps, chest, shoulders, legs, etc., the ab muscles need time to rest, recover, and rebuild in order to grow. Would you do biceps curls, bench press, or squat 7x per week to build bulging biceps, a hulking chest, or massive thighs? Never. I recommend doing abs once every 3 days. That’s 2-3x per week. Not only will this allow your abs to actually recover and grow, but it’ll free up significant time to funnel into more intense, more transformative training (e.g. compound weight-lifting and cardio).

Most of your bandwidth in the gym should be spent divided across the major muscle groups (legs, chest, shoulders, back) and cardio; and then accessorized with targeted abs work. Don’t sacrifice that in pursuit of a six pack  not only do compound lifts like squats, deadlifts, bent-over barbell rows, clean & presses, and dumbbell swings shred major calories/body fat and stimulate muscle growth, they also work the core as hard  if not harder than direct ab exercises.

Big lifts are the sledgehammer; isolated ab exercises are the scalpel. Leverage both and reap the rewards.

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Bodybuilding: How to Get Bigger Arms Without Protein Shakes

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training while decreasing your body fat percentage to give your arms a leaner appearance.

Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

#Step 1
Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses, and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

#Step 2
Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.

#Step 3
Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits, and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white bread and potato chips.

#Step 4
Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts, and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.
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Bodybuilding- How much Protein Should You Eat Per Day

As you now know, your daily protein intake plays an essential role concerning the overall health and function of your body.

And if you want to lose fat, build muscle, or just improve the way your body looks or performs in virtually any capacity, protein (and how much you eat per day) becomes even more important.

So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your particular goal?
Let’s answer that…

÷ HOW MUCH PROTEIN SHOULD YOU EAT PER DAY?

Surprisingly, the most common recommendations for how much protein you should eat per day when you’re trying to improve your body don’t typically vary by too much and instead tend to fall within a similar range.

For most of the people, most of the time, that recommended range is:
Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight.
Of course, that range is a bit broad. So, here’s my recommendations for how to narrow it down to what’s best for you…


÷ Recommended Amount Of Protein Per Day For Different Situations & Goals:

Person, Situation & Goals Ideal Daily Protein Intake

*Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider being a good minimum daily protein intake for general health/function. 0.5-0.7 grams of protein per pound of body weight.

*Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). it is the minimum I’d recommend in this case. 0.8-1 grams of protein per pound of body weight.

*Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.2 grams of protein per pound of body weight.

*Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.

(When in doubt, the old standby recommendation of “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a little middle-of-the-road protein intake for most people.)

So, to figure out how much protein you should eat per day, you just need to multiply your current body weight (in pounds) by the amount recommended on the chart above.
Confused? Here're2 examples of how it would be done…

•Let’s say a 130lb woman has the goal of building some muscle or getting “toned,” or losing fat (while maintaining muscle). She’d just multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day.

•Now let’s say an 180lb man wanted to build muscle or maintain muscle while losing fat, or improve strength/performance. He’d do 180 x 1-1.5 and get a daily protein intake of between 180-270 grams per day.

 Just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the perfect range for how many grams of protein you should eat per day.

Did you do it? Awesome! Your daily protein intake is now all figured out.

*NOTE: In the case of people of are VERY overweight, your ideal protein intake will be overestimated if you use your current body weight due to the excessive amount of fat on your body. So, for true obese individuals, your target body weight should be utilized instead. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.)
A long as you are somewhere within that ideal range, your protein intake is perfect and it will
produce the best results/benefits possible.

The next thing you probably want to know is which foods you should get that protein from each day. I got you covered…

÷ EXAMPLES OF HIGH PROTEIN FOODS:

Below is a quick, simple and basic list of the most common high protein foods.

•Chicken (skinless)
•Turkey (skinless)
•Fish (all kinds)
•Beef (leaner cuts)
•Pork (leaner cuts)
•Whole Eggs
•Egg Whites
•Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)
•Beans (all kinds)
•Nuts (all kinds)
•Milk
•Cheese

This is by no means the definitive list of every food that contains protein, but it is a list of the ones that will provide the majority of your daily protein intake.

Pick your favorites (more about how to do that later).

÷ HOW TO FACTOR PROTEIN INTO YOUR TOTAL DAILY CALORIE INTAKE:

Now that you know how much protein you should eat per day and have a good idea of which foods will be providing that protein, there’s one final step to complete.

We need to factor your daily protein intake into the ideal daily calorie intake you figured out before. Don’t worry… it’s easy.

You just need to know that 1 gram of protein contains Four calories.

So, all you need to do is multiply the grams of protein you’re going to eat each day by 4 to figure out exactly how many calories your protein intake will account for; Here’s two examples…
Using the same 130lb woman from the example before, let’s say she decided to go with an even 130 grams of protein per day. She would do 130 x 4 = 520. In this example, 520 calories out of her total daily calorie intake will come from protein each day.

Using the same 180lb man from the example before, let’s say he decided to go with an even 220 grams of protein per day. He’d do 220 x 4 = 880. In this example, 880 calories out of his total daily calorie intake will come from protein each day.

Now it’s your turn. Multiply the ideal protein intake you calculated a minute ago by 4. That’s how many calories protein will account for in your diet each day.

This step might seem pointless or confusing (or both) right now, but don’t worry. It will make perfect sense as we continue putting the rest of your diet plan together. You’ll see… I promise.
Speaking of the rest of your diet plan....

WHAT’S NEXT?
Well, since you’ve now figured out how much protein you should eat per day, it’s time to move on to the next most important aspect of your diet… fat.

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The Hottest bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is" brandonmyleswhite"

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .

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How To Eliminate Fat & Get shapely, Sexy Inner Thighs

Are you desperate for shapely and sexy inner thighs (just in time for summer) so you can hit the beach or the barbeque with confidence? Forget the latest fad diet claiming to eliminate your ‘thigh gap’ or spending hours per week struggling to get the ideal pair of legs. Your inner thighs are a beautiful part of your body and should be exercised as much as any other part of you. Unfortunately, many gym goers skip out on it altogether. Here’s how to love those inner thighs, by sculpting them in a way that works.

1- Build Muscle, Eliminate Fat:

Many women worry that if they lunge, squat or lift, they’ll lose out on the opportunity to achieve a sexy, thin frame—especially within the lower body. Don’t believe the hype! The truth is simply this: when you work on strength training exercises targeting your  lower body, you’ll naturally tone while trimming down your thigh size. It’s a win/win and in the process, you’ll achieve more confidence than ever before!

 2- Increase Your High Intensity Cardio:

Just because you’re hitting the weight room doesn’t mean you should neglect your daily cardio. If you are serious about achieving sexy and shapely inner thighs, increase the intensity (rather than the frequency) of your cardio for optimal results! For example, instead of attending yoga class every day, swap a few classes out for an uphill sprint on the treadmill and a dance class.

3- The Best Exercise for Sculpted Legs:
What’s one of the most effective lower AND upper body workouts? Why, the squat of course! How often do you squat? If you’re like most people (especially those with an office job) you’re sitting way too much and not getting nearly enough movement as you should. In order to shape your inner thighs, you need to ‘up your squatting ante’.

Here’s how:

•Eliminate your worry about ‘squeezing’ a workout in by simply starting your day with one. Set your alarm for an hour earlier than usual, and start your workout with a solid squat session.

•Start with your legs shoulder width apart and make sure that they are firmly planted on the ground. You shouldn’t have them straight out in front of you but at a slight angle (in order to minimize a risk of knee injury.)

•With your arms straight out in front of you and your back straight, slowly bend down as if you’re going to sit down in a chair. Position your weight on your heels as you continue to lower yourself down until your knees are blocking your view of your ankles. Lift yourself back up slowly and repeat.

When you focus on working those inner thighs in an effective way (and thus, becoming an expert squatter in the process!) you’ll soon have stems that are sultry and shapely! With no time like the present, get moving and work those legs out like never before—with fast results you can show off just in time for the summer heat to kick in!

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5 Reasons Why You Should Men Practice Yoga

When you’ve never tried yoga, it can be intimidating, especially if you’ve been scoping the jaw-dropping, super bendy, pretzel-like poses your girlfriend practices each morning. But relax: It’s actually the most basic postures not the fancy positions that provide you with the foundation of flexibility and strength that every man needs. That’s why we’ve put together this collection of poses, which you’ll return to again and again. Work on them first at home holding each pose for 30 seconds to 1 minute while keeping your breathing smooth throughout and you’ll be ready to dive into any fast-moving yoga class. 

1. Relieve stress:

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either.

2. Get flexible:

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.” 

3. Sculpt muscles : 

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class. 

4. Prevent workout injuries:

Most yoga classes begin with a reminder to honor your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles will heal and recover more quickly after working out or getting strained.

5. Have better sex : 

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

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