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.

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 

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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 BIG ARMS And/Or SCULPT THEM ~ THE RIGHT WAY TO TRAIN YOUR BICEPS AND TRICEPS

Everyone wants big arms, including girls. There is no secret regarding the method of getting big arms, but of-course there is a right way and a wrong way. Let's highlight some of the wrong things you may be doing, leading to slow development. The first mistake you may be doing is focusing on isolation exercises or non-conventional ones, concentration curls and EZ barbell curls for the biceps, cable triceps extensions, two arms seated dumbbell extensions for the triceps. If you are doing those late exercises you need to stop. Compound movements are the answer, for girls, if you don't want massive arms you can follow the same instructions. Increasing the reps will lead to sculpting the arms without increasing the muscle mass.

Now let's proceed with the right method for developing your guns:

REST

Resting is critical, especially for arms. Training arms so often not only slows down their development, but it may lead to injury. They are always on duty, while training back, chest, or shoulders, your arms are always taking a percentage of the movement. Thus giving your arms time to recover is very important.

EXERCISES

The arms' muscles are not big as the back muscles for example, so over-training them can reverse the development. Listen to your body and if an exercise is giving you pain, don't do it.

TRICEPS 

Close Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)

Skullcrushers 4 Sets / 6-10 Reps (Progressive Overload)

One Arm Standing Dumbbell Extensions  2 Sets / 15 Reps 

BICEPS 

Barbell Curls 4 Sets / 6-10 Reps (Progressive Overload)

Preacher Curls [I prefer Dumbbells] 2 Sets / 6-8 Reps (Progressive Overload)

Hammer Curl 2 Sets / 12 Reps 

The list of training programs according to each level:

Untrained: An individual who has not trained on the exercises before, but can perform them correctly.

Novice: An individual who has trained regularly for up to several months.

Intermediate: An individual who has trained regularly for up to a couple years.

Advanced: An individual who has trained multiple years.

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 

THE BEST KEPT SECRET ABOUT LOSING WEIGHT WHILE GAINING MUSCLES

Losing weight as extra fat while gaining muscles is what everyone dreams about, many think that it's impossible or unreal, but the science is clear and loud, understanding the mechanism of how your body creates fat will make things clearer. The body is an engine that needs fuel 24/7, so it is safe to say that the fats get burn as fuel, the problem is that fats are the last resort for the body to call as a fuel, misleading concepts make people wondering what diet they should believe in, i say don't believe in any diet, just follow these two simple principles down bellow and you'll get the wanted results :

Following a low fat diet does not work

If you take the fats out of foods, it tastes like cardboard - so what do they do ? - they dump the food in sugar, thus you start getting first level fuel intakes, not only you give your body a big amount of first level calories, but you get sugar rushes, and your liver transform all the extra sugar into fat, ergo following a low fat diet makes your fat.

Following a high protein diet does not make you big

The trending norm, says that you need 2.5 grams per 1 Kg ... it's wrong, and right at the same time. The pro Bodybuilders can follow that norm, they train twice a day, each workout is so intense and last for hours, no vacations ... so they need a lot of protein intakes, in order to fix the damaged cells in their muscles, but for us amateurs, we don't need that much protein, training 4 or 5 times per week, working out for 2 hours max ...  the extra protein intake will be transformed into fat, and/or become residues, thus you will be wasting money and time, also your digestive system, and metabolism could get shocked and decrease their performance.