GET LEAN BODY FOR SUMMER : HOW TO GET IN SHAPE FAST

SOURCE : WWW.HASSFITNESS.COM

Brace yourselves, summer is coming. I know, and you know you don't want to look like a stranded whale at the beach while everybody else is sun bathing their six pack abs next to you. The only choice left for you now is to bust your ass during the next couple of months.

Getting a beach body may sound as a contradiction with the bodybuilding/fitness concepts, which teaches the athletes to be always up to date and not having just short term goals, such as getting toned for summer. 

However it is a goal and if you are up to the challenge, you will get a toned, lean beach body for the 2015's summer. Who knows, maybe you will get hooked on working out, and instead of having a short term goal, you will continue training after the summer season is over.

Time is running out and if you're feeling that it is too late to do anything about it, you're wrong. If you follow strictly this program and take it as a challenge. Then you can achieve at least 70% of your goal.

The plan is divided into 3 phases. Each phase differs from the other regarding the intensity of training and the eating habits.

PLAN

PHASE 1 : Get back in shape

The first steps are the hardest. In this phase we will concentrate on preparing the body for the real training. It consists of compound movements. The goal is to master the form. This phase will last for 2 weeks. You will train 3 times a week, and get 3 meals per day.

*DO NOT LIFT ABOVE YOUR CAPACITY.

*You can divide the raining days according to your schedule.

*Click on the the following link for a GIF exercises demonstration:
Exercise & Muscle Directory

TRAINING PROGRAM P1

DAY 1

Squats : 5 sets / 10-15 reps

Calves raises : 5 sets / 15-20 reps

Hamstring curl : 4 sets / 10-15 reps

Lunges : 3 sets / 15 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2  REST

DAY 3 

Bench Press :  4 sets / 10 reps

Dips : 3 sets / 10 reps

Incline bench press : 3 sets / 10 reps

Push ups : 5 sets / until failure

Barbell curl : 4 sets / 10-15 reps

DAY 4 REST

DAY 5

Deadlift :  6 sets / 5-10 reps

Military Press : 4 sets / 8-10 reps

Pulldown : 6 sets / 10-15 reps

Skull crusher : 5 sets / 10-15 reps

Barbell wrist curl : 3 sets / 20 reps

DAY 6 REST

DAY 7 REST

PHASE 2 : Sculpting your body

After you pass the first phase, you feel more grounded and confident. It is time to upgrade the training program. In order to lose the extra fat, more intensity is required. Thus, you will hit the gym 4 times a week, and do cardio and bodyweight training 2 times a week. For the eating habits, you need to eat accordingly to your needs. No need to calculate grams and calories. All you need is 3 major meals per day, that has all the nutrients your body needs. This phase may make you feel like you are in a boot-camp. Ergo, listen to your body and take rest days when its required. Avoiding injury is the keyword here. However do not mix laziness with feeling exhausted.

TRAINING PROGRAM P2

DAY 1 

Squats : 5 sets / 10-15 reps

Bench Press :  4 sets / 10 reps

Deadlift :  6 sets / 5-10 reps

Calves raises : 5 sets / 15-20 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 2 

Cardio of your choice for 30 minutes

Push ups : 4 sets / until failure

Split squat : 6 Sets ( 3 each leg ) / 30 reps

Chin-up : 4 sets / 5-15 reps

DAY 3 

Incline bench press : 5 sets / 10 reps

Military Press : 4 sets / 8-10 reps

Dumbbell fly : 3 sets / 12-15 reps

Barbell behind neck press : 3 sets / 12-15 reps

Lateral raise : 2 sets / 12-15 reps

Barbell rear Delt raise : 4 sets / 12-15 reps

Upright row : 3 sets / 12-15 reps

DAY 4 

Bent-over barbell Row : 5 sets / 10 reps

Pulldown : 4 sets / 10-15 reps

Skull crusher : 5 sets / 10-15 reps

Barbell curl : 5 sets / 10-15 reps

Barbell triceps extension : 3 sets / 10-15 reps

Barbell preacher curl : 3 sets / 10-15 reps

One arm dumbbell triceps extension : 2 sets / 10-15 reps

Dumbbell concentration curl : 2 sets / 10-15 reps

DAY 5  

Squats : 5 sets / 10-15 reps

Bench Press :  4 sets / 10 reps

Deadlift :  6 sets / 5-10 reps

Calves raises : 5 sets / 15-20 reps

Hanging Leg Raises : 5 sets / 10-20 reps

DAY 6 

Cardio of your choice for 30 minutes

Push ups : 4 sets / until failure

Split squat : 6 Sets ( 3 each leg ) / 30 reps

Chin-up : 4 sets / 5-15 reps

DAY 7 REST

PHASE 3 : Maintenance

The biggest challenge for anyone is commitment. Keeping on the good work and maintaining it is a must. Not quitting is the best option to get and maintain a lean body. So the third phase consists of finding the best exercises, which serve you best. 

After months of training, you will be more aware of your body mechanisms. Thus, you will be able to construct your own customized training program, which allows you to have productive workouts. 

For the diet, it should be a natural need. Eat when you feel hungry, and do not snack a lot, that way you will be in a caloric deficit.

TOP 3 REASONS WHY YOU ARE NOT LOSING WEIGHT

Source : www.hassfitness.com

The percentage of the essential fat needed in your body varies between 2% and 5% for men, 10% and 13% for women. In order to be considered obese, you will need a +25% of body fat if you are a male, +32% if you are a female. Those numbers are retrieved from the ACE (American Council of Exercise).
Before we proceed, we need to know how does the body stores/burns fat :

HOW DOES THE BODY BURNS/STORES FAT

So what are you be doing wrong? Why aren't you losing weight? Why aren't you losing weight as fast as you desire ? Why you quit so soon? and a lot more questions need to be answered ... we conducted a poll and we picked the top 3 reasons why you are not losing weight :

1. YOU BELIEVE THAT THE ILLUMINATI CONTROLS YOUR DESTINY

You believe that the food industry is controlled by a higher power.You may believe they put substance X in your food, which may be right. However you're in control of your actions, if you are willing to stay away from the fake diets, it would be a smart choice. Taking all of the above as an excuse is unacceptable. Set your goals, follow them, act accordingly.

2. YOU ARE NOT ACTIVE ENOUGH

Setting a goal and following the steps towards that goal is hard. You need commitment and a desire to achieve what you want. Training is the best way to help your body get rid of the extra fat. Summer is comingand we provide a HASSFITNESS's free training program to get a beachbody ... Click here to get it. If you are not a gymaholic, choose an activity of your choice (walking is the least you can do).

3. YOU ARE NOT TAKING CARE OF YOUR BODY

Eating healthy food is great. However do not neglect the other accessories, depending on the problems you have. Feeling hungry all the time, tired, depressed ... which prevent you from being strict with your diet plan,and skipping your workouts.

Cinnamon: Slows down your digestion, which leads to feeling full after each meal.

Honey: A lot of health benefits, and the best alternative for sugar.

Almond: Helps control your Melatonin production, which leads to a better sleeping habit. Thus you will feel energetic the whole day.

Water: It sounds basic but believe or not, almost 70% of us forget to drink the amount required of water on daily basis. All the chemical reactions in your body, including flushing out the extra fat, need a lot of water. Do not neglect your required daily intake of water.

Rest: A natural sleep/wake cycle is a must. The need of sleep is individualistic, some need 10 hours, others need 5 hours, whatever it is, take the amount of sleep you need for a better daily performance.

 Don't hesitate to leave your comment

GREG PLITT DEATH R.I.P.

Police report

Investigators in Southern California are trying to figure out who told fitness model and Bravo reality star  Jr. that he could shoot a video on a busy train track, where Plitt was struck and killed by a passenger train Saturday.

Plitt, 37, whose real name was George, was being videotaped by two men on the tracks north of the Burbank train station Saturday afternoon when he was hit by a Metrolink train, according to Burbank police.

Investigators have ruled out suicide, and apparently Plitt had shot workout videos on railroad tracks before.

But how and why did he and his companions get into a restricted area of the tracks?

Police have interviewed witnesses who saw Plitt standing on the track even as the train's horn was blaring, Burbank Police Scott Meadow told the Associated Press.

It's possible Plitt thought the train was on a parallel track, Meadows said.

"It's like a blind turn," he said. "When the train came, you might not be able to tell which set the train is on."

Reality TV fans and members of the fitness were mourning the loss Plitt is best known for appearing on Bravo's reality series Work Out. His episode on Bravo's new seriesFriends to Lovers is a few weeks away.

Plitt "was as nice as he was beautiful," tweeted Andy Cohen. "We couldn't take our eyes off Greg Plitt after we cast him on Work Out. ... (He) seemed invincible, like," wrote the Bravo producer.

Biography

Over the last 8 years, Greg Plitt – actor, model, entrepreneur and motivational speaker – has appeared on over 250 fitness magazine covers and is undisputedly America’s #1 male fitness model.

Plitt has broken fitness-modeling records by being on a fitness magazine cover every month in a row for an impressive 5 years straight.

Plitt has been a sponsored athlete for MET-Rx®, engineered nutrition, Under Armour Performance Apparel and Gold’s Gym. He has starred in over 25 national commercials for brands including Old Spice, Dodge Ram Trucks, ESPN, Under Armour, MET-Rx®, as well as numerous infomercials. Greg can be seen on the big screen in ‘The Good Shepard’ with Robert DeNiro, ‘Terminator Salvation’ with Christian Bale, ‘Grudge Match’ with Sylvester Stallone and ‘The Watchmen’ where he was the iconic body of Dr. Manhattan. Greg has also appeared on a variety of television shows including Bravo’s ‘Workout’, HGTV’s ‘Designed to Sell’, NBC’s ‘Days of our Lives’ and WE’s ‘Mystery Millionaire’.

Plitt’s crossover appeal from the fitness world to fashion industry has landed him as the face of the worldwide fragrance campaign for acclaimed fashion designer, Thierry Mugler’s Angel Men and Ice Men. Plitt has also worked with brands on a wide breadth of platforms from product launches and fashion campaigns to marketing and advertisings for products including men’s underwear to automotives.

In addition to his modeling and acting career, Plitt has launched many successful businesses. As a serial entrepreneur, Plitt’s initiatives have turned into numerous products that net over millions each. Two products launching later in 2014 are Metaball, a multi-functional exercise and body transforming tool touted as “An Entire Gym in A Ball” and Whey Up, a protein and energy packed beverage supplement.

As a motivational speaker, Plitt travels the globe on speaking engagements to crowds of thousands. Prior to his entertainment and entrepreneur career, a graduate of West Point, Plitt served as a U.S. Army Ranger, United States Military Academy graduate, was a former Company Commander in charge of over 180 soldiers, a two-time All- American and three-time state champion wrestler, professional skydiver with over 2,500 jumps and a golf club champion with a four handicap and hole in one to his credit.

Career accolades include being named one of the “25 Fittest Americans” by Men’s Fitness Magazine alongside Will Smith and President Obama, “One of America’s Most Eligible Bachelors” by the syndicated television show EXTRA and “One of the 60 Sexiest Men Alive” beside Daniel Craig and David Beckham by DNA Magazine. In addition, he won “Best Male Physique on TV” for the Star Physique awards, which recognizes and honors high-profile individuals in the Martial Arts, Bodybuilding, Fitness, and Television industries for their accomplishments and the inspirations in health, fitness and wellness.

SOURCES: USATODAY.COM  GREGPLITT.COM

THE COMPLETE GUIDE ABOUT HOW TO GAIN MUSCLE AND LOSE FAT

Gaining muscles requires 5 main principals, which everyone needs to be aware of, and master them, in this article we will show you how you can gain muscles, either you are a female or a male, after reading this article, you will officially get a Phd in the science of gaining muscles. The 5 main principals will give you a deep understanding about how your body works regarding the muscle growth, also you will relearn the facts about dieting and training with the true efficient way. In this article we are not giving false hopes like - gaining muscles fast and easy - time is irrelevant when it comes to muscle growth. I introduce you the 5 main principals you need to apply in order to gain muscles :

Sponsored link: Silk'n SensEpil

1.WHAT IS THE FIRST STEP TO GAIN MUSCLE ?

Learning about you body is the first step, we will mention some of the important topics you need to master, and it's up to you to master that and dig deeper, until you have a precise deduction:

Metabolism: is the chemical processes that occurs in your body in order to keep the lights on, meaning, it's the mechanism that turns your food intakes into fuel, to be used afterwards, by your muscles and organs.

Caloric Deficit: it is a way to calculate your calories' daily intake, thus you will know how many calories you need in order to gain muscle or lose weight, CALCULATE YOUR CALORIC DEFICIT.

Fat Loss: the majority get confused when it comes to bulking up, thinking that while gaining muscles, the fat comes with it, that's a true deduction, but it is not a safe way to gain muscles, professionals do that, for us, the amateurs, it will take longer than we think to gain lean muscles, years are the norm when it comes to gain muscles. Thus slow progress is required, without putting on any extra fat.

☣LEAVE YOUR EGO HOME AND DON'T KNOCK ON SNAP CITY'S DOOR☣

2.SHOULD I LIFT HEAVY WEIGHTS TO GAIN MUSCLE ?

This is a mistake that each one of us do and/or did, after hitting the gym for a long time, we think that we know all about it, we think that we are the best, the strongest, at that moment, you have to reconsider and reboot your system and start from scratch. Lifting at your capacity is critical when it comes to gaining muscles, thus don't ever go above and/or below your capacity when you lift weights, i.e. lifting heavy weights needs to be done smartly, especially in the compound movements 

3.WHICH DIET IS THE BEST ?

Eating is the keystone to gain muscles, don't waste your time looking for a magical diet that will give you muscles fast, it doesn't exist, it depends on your metabolism, body type, and other factors regarding the muscle growth, you can't make the cells grow faster than the normal natural rate. Thus, stick with the basics, by eating organic foods, and having a healthy intake of proteins, carbs, fats, and all the necessary nutrients. The protein is the star of all diets, so here is some numbers to help you calculate your personal needed intake; for a grown individual, 0.8 grams per kilogram ( 0.36 grams per pounds ) is enough to keep the one alive, when it comes to a bodybuilder who wants to gain muscles, the pattern it needs to be followed, is to increase that amount by 30%, then see the outcome and the impact on your body, then increase it by 10% each time you feel the need to.

⁕EATING FAT DOES NOT MAKE YOU GAIN FAT, THE LIVER IS THE ORGAN RESPONSIBLE OF TURNING SUGAR INTO FATS, THUS, IN ORDER TO NOT PRODUCE EXTRA FAT IN YOUR BODY, CUT THE SUGAR LIT BIT⁕

4.WHICH PROGRAM IS THE BEST TO GAIN MUSCLES ?

Now, let's talk about the real deal. When you hit the gym, the way you train, will impact the result you will get, regarding the intensity, and consistency, meaning, maybe you will not see the wanted results as fast as you think, depends on your body type, the muscle gain varies, some can see changes after several months, and for others, the changes come within years, the bottom line, you cannot quit, keep on hitting the gym, and forget about time. Another important concept, regarding the sets, the reps, and the chosen exercises, do not follow other bodybuilders' plans, learn from them, and try various training programs, until you find the exercises that match your needs and give you the wanted results, however, sticking with the basics is a must, until you become aware about how your body reacts with each exercise, then you will put a customized training program. The rest days are a critical matter also, it is as important as training, always give your body time to recover and reboot.

5.DO I NEED SUPPLEMENTS TO GAIN MUSCLES ?

When it comes to supplements, it is a personal choice, some believe that they can gain muscles without any kind of supplements, others believe that without supplements, your body can not surpass the natural limits. I believe that the name speaks on itself, they named them supplements, because they are just "supplements", so putting them as a priority over natural food is a mistake, of course you can gain muscles without using supplements, thus, do not think about supplements as a magical solution for gaining 

◖YOUR FEEDBACK WILL BE MUCH APPRECIATED, DO NOT HESITATE TO LEAVE A COMMENT, IF YOU DETECT ANY KIND OF INFORMATIVE DEDUCTION AND/OR ADD EXTRA TIPS FOR THE READERS◗

HERE IS WHY WOMEN SHOULD LIFT TOO

Despite what the other may say or think about women who lift, the facts and the reasons are clear, thus women should lift. There is multiple reasons why women should lift with the same dedication and intensity as men, and we will mention the main ones : 

1.BONE HEALTH

As you age, you are at risk of losing both bone and muscle mass. Women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis (bones become brittle and fragile from loss of tissue).

2.CURVES

If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.

3.EFFECTIVE FAT LOSS

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise.

4.IMPROVE YOUR BALANCE 

The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient force to catch yourself when you lose your balance.

5.More Reasons:

• You’ll have a better feeling of overall well-being.
• You’ll perform better during any workout.
• You’ll reduce back pain
• You’ll reduce your risk of heart disease.
• You’ll lower your blood pressure.
• You’ll reduce your risk of diabetes.
• You’ll feel happier, and feel more confident.
• 

HOW TO TRAIN EFFECTIVELY. THE COMPLETE GUIDE FOR BEGINNERS

Either you're a novice or an intermediate in this field that required dedication and a 24/7 commitment, you have come to the right place, in this article you will find all the concepts and the principals, in order to put the guidelines for your road to achieve a sculpted body, lose weight, and/or get mass with class, generally speaking you will get the body you always wanted, by following these solid facts and principals about lifting you will be able to have a clean start at the gym if you are novice, if you are already hitting the gym for a while, this article will help you to correct your lifting skills in case there is some anomalies. This article is little bit longer than usual, so grab a drink ( water preferably ) ... chill back, focus, and happy reading.

We will mention the principals of lifting, not rules, the difference lies in capturing the right pattern that will suits your requirements, rules are standards, so following them may not be a good choice, depending on your goals and body type, the rules can not work, so processing your program based on principals will give better results.

Principal N°1 : Fat Loss

How does the body burn the stored fat ?

Metabolism it's what keeping the wheels rolling, it's the engine room of your machine,your never-ending calorie burn. Food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream.

It's all the various chemical reactions that  happen inside your body, 24/7, that keeping you alive. With a simple move, such as decreasing the food intake, will lead to a fat burn process, and that is called "Caloric Deficit", but some will not lose weight even if their food intake is at the lowest, here is the main reasons why you are not losing weight :

*The secrets about losing weight.

*5 reasons why you are not losing weight.

Principal N°2 : Hypertrophy

The majority think that there is a secret behind building muscles, while few of us hold that secret so tight and decline to share it. The scientific fact is clear and loud, Hypertrophy Specific Training "HST" is the mechanism responsible for the muscle growth. The foundation and principles came from laboratory research, without any boring details ... they deducted from various experiments, that progressive overload, compound movements (Squat,Deadlift and Bench-Press), and low-volume workouts are the basis of HST. Ergo the cells become larger, and the muscles look bigger.

Principal N°3 : Obstacles

You will find various obstacles, especially if you are a novice lifter, here is a list of some stuff you need to watch out from :

Capacity : 

You can go heavy of course, it is necessary, but going above your capacity is a mistake, don't ever sacrifice the form in order to lift heavier, ego does not make you stronger or fit.

Joints' pains : 

It can caused by many reasons, but the best choice you can make is to prevent this kind ob obstacles by stretching a lot, and doing a proper warm up, these two tips are more than enough to prevent joints' pain.

Recovery : 

Rest is very important when it come to muscle growth, thus, always listen to your body and don't rush yourself by training day in day out, take the rest you need until you feel that you're ready for a good workout.

Flexibility : 

When it comes to full range of motion, this late is the cornerstone for muscle growth, fat loss, and strength purposes. Having an average flexible muscles is more than enough to prevent injuries and have a good proportional body, also it will give you a healthy posture.

Principal N°4: Muscle Mechanisms 

Understanding the muscle mechanisms, the motion concepts, contractions, and neutral control is a must. The muscles are dull entities, meaning that they don't understand the impact you apply on them when you exercise, but they react to it, ergo, depends on which pattern you use in the gym, your muscles will react differently, it has been already mentioned in this article the fat loss and hypertrophy principals, now we will talk about how to train your muscles in order to validate those principals.

Hypertrophy : 

In order to achieve an optimum muscle growth, the training needs to be intense, consisting with moderated sets and reps, meaning that you reach a respectable pump, the workout is short -45 minute 1 hour max-, and the nutrition pattern consists of an above average protein intake.

Fat Loss : 

The training consists of long sets and fast reps, in order to burn the intake calories, and reaching the failure barrier, it's the only way to burn the extra fats.

Strength : 

A lot of sets with minimum reps - from 3 to 5 reps per set -, and taking long period of rest between each set, will allow you to hit heavy lifts, thus your muscles will get denser and stronger.

The muscle memory exists, your muscles get used to a certain motion and exercises, so shocking them from once a while with different exercises will allow you to surpass the limits they achieve after a particular period of continuous training, i.e. you need to change the program and customize a new one after certain period of time (personally I change my training program after each 8 months). Also when it comes to choosing to kind of training, you need to find an optimum solution for your needs, meaning that the workouts must validate the fat loss, strength, and hypertrophy principals.

HOW TO GET STRONGER, FIT, AND LIFT HEAVIER

 " The compound movements are the basics for any training program, if you are skipping these three exercises, the deadlift, the squat, and the bench press, then you are doing it wrong. You can not overcome your body limits without these basic exercises, thus mastering these three compound movements are a must "

THE DEADLIFT

via www.thegymcrowd.com

For the deadlift, the most important thing is to avoid knocking on snap city's door ( avoid injuries ), it is a very important to have a strong core, in order to handle the heavy weight - also you need a very strong grip - personally i use a double overhand grip, never a mixed grip (one hand is turned around to face away from the lifter, it can lead to a bicep tendon tear), that's it for the tips. The best technique I apply to increase my Deadlift performance, is to do pose reps (holding the weight at the negative position of the movement during 10 seconds) after i finish the classic Deadlift workout - CLICK HERE TO SEE THE DEADLIFT WORKOUT - I add 3 sets of pose reps, each set consist from 1 to 3 reps with 50% of my max weight, thus it will increase the resistance performance, power up the grip endurance, and put a lot of pressure on your spinalis thoracis  ( the muscles surrounding your spine ), which allow your back to stay balanced, and your from will upgrade.

THE SQUAT

via extremebodyfit.com

The same principal you can apply for the squat as the deadlift, plus you need to focus on the abductors, doing lunges and sumo squats need be done with the same amount of focus as you do for the squat, you can strengthen up your abductors by doing wide stance squats, your glutes are also a very important variable to consider while doing squat, engaging your glutes while squatting will protect your back from injuries.

Here is a standard leg workout you can follow.

THE BENCH PRESS

via sarahmariano.com

Having massive pecs is good, but having a proportional healthy pecs is better, the same principal about pose reps is applied for the bench press, for the grip, you need to have a neutral grip where your forearms are always parallel, with that you will protect your elbows and shoulders. Add push-up until failure at the end of your workout, it will increase your pecs performance regarding the speed and the quality of the form.

A STANDARD CHEST WORKOUT YOU CAN FOLLOW