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Get Ripped Without Weights – Tacfit Commando Workout

The general consensus is that it’s simply not possible to get ripped without weights. Most people believe that bodyweight-only workouts will not be intense enough to cause significant muscle tissue microtrauma.

For this reason, it would theoretically make sense that this assumption holds true. However, the fact of the matter is that any workout can cause muscle tissue damage and therefore, spark new gains in lean muscle mass-so long as the stimulus is great enough.

Granted, it may take some out-of-the-box thinking to achieve this using strictly bodyweight exercises, but there are certainly some thinkers (translation: maniacs) in the world of health and fitness.

One such person is none other than Scott Sonnon, co-creator of the Tacfit Commando bodyweight workout program. Scott is actually an accomplished fighter who trains true-life bad boys (and girls) like Navy SEALs, secret service agents, MMA fighters and elite bodyguards-all who demand nothing short of superior athleticism, conditioning and mental fortitude.

Heck, their lives depend upon it.

So it’s no surprise that with his cutting-edge Tacfit workout system, Sonnon was able to create a severe-enough training modality that would allow users to shed body fat, build lean muscle and get a ripped body-all without using weights or other expensive gym equipment.

Now, I’ve always been a huge fan of bodyweight training. I think knowing how to take your body through an effective strength training or fat loss workout, using only bodyweight as a resistance, is an invaluable skill to possess.

Those who rely primarily on weights and other fitness equipment are really going to struggle when access to these resources becomes limited. For example, traveling for business, vacationing, visiting family and friends-all of these things used to completely throw my fitness routine off track.

Then, I discovered bodyweight workouts. I was a bit of a “hater” at first as well, and didn’t think it was possible to achieve fat loss or muscle building while using only bodyweight as a tool.

But I started getting more creative and my thinking was forced to change. In fact, I starting kicking my own butt so severely that I was actually getting nervous for the whacky workouts I’d created and scheduled for a given day.

After a few weeks of using my own hardcore bodyweight workout program, I saw a much improved, leaner and more ripped version of myself starring back at me in the mirror.

Plus, I was saving time and money by working out from home and doing away with my gym membership. As an added bonus, traveling was no longer an excuse to get lazy and go backwards.

Now, I’m a believer in bodyweight training.

I look completely shredded, but the really cool thing is that I’m performing so much better. I’ve always been a huge fan of MMA and now I’ve got the added athleticism, explosiveness, recovery ability and stamina to “hold my own” should things get dangerous.

What does all of this have to do with Tacfit Commando, you ask? Everything…

As a fitness professional, I’m always trying out new workout programs to see what I like, what I dislike and what new things I can learn from other top notch trainers and coaches. After downloading Tacfit and trying out the first week’s worth of workouts, I was quickly humbled.

This training system even made my bodyweight workouts look weak. I’m now several weeks into team Tacfit’s master plan and loving (and hating) every minute of it. The workouts continue to kick my butt and take my mind and body to new levels.

Confidence is soaring and ripped muscles are becoming even harder and defined. I wanted to provide this review of Tacfit Commando to let others know it truly IS possible to get ripped without weights, gadgets or other expensive and inconvenient gym equipment.

Give it a shot and enjoy the results, but only if you’re willing to work hard. If not, there are plenty of other low intensity, cookie-cutter fitness programs to choose from.

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Deltoid Workouts For the Hardgainer – Get Massive Shoulders!

Nothing improves the appearance of your physique like getting bigger shoulders. Studies have shown that women are unconsciously, biologically drawn to men with a large shoulder to waist ratio.

How can you improve this? Well, first off, lose that body fat with some High intensity interval training, (jumprope workouts work well).

But, to gain shoulder mass, check out these deltoid workouts that will have you rocking solid shoulders in no time…

First we will look at the two exercises that are a MUST for gaining shoulder muscle mass.

Then, since nutrition is half the battle when it comes to gaining muscle, we will have a look at the best diet for muscle gains.

After you are using these two pieces of advice, you will be well on your way to sporting some serious shoulders!

Let’s get started…

Deltoid Workouts – The Best Shoulder Exercises

Forget cables, dumbbell isolation exercises, and any other light weight gimmicks.

When you are trying to pack on that first bit of mass, NOTHING beats heavy, compound movements for low reps.

Specifically, the two best shoulder mass building exercises are:

  • Military Press (with dumbbells or barbell, although dumbbells are better if you have had shoulder injury/rotator cuff problems)
  • Handstand Pushup

These exercises, when done HEAVY, result in maximum deltoid muscle activation and as a result, maximum muscle gains.

What about reps?

In general, doing sets of 5-8 reps is best for growing the muscle fibers themselves, called myofibrillar hypertrophy. Gains in muscle fiber size are longer lasting than gains in the ‘goo’ between the fibers, called sarcoplasmic hypertrophy, which comes from training in higher rep ranges for a ‘pump.’

Have a History of Shoulder Injury? Warm up properly

In general, it is good to warm up the small, easily injured shoulder stabilizers of the rotator cuff. Do a YouTube search and you should find some good examples.

An Example Deltoid Workout For Muscle Gain

First, warm up with some rotator cuff exercises. Then do a few minutes of easy pushups, bodyweight squats, and pullups.

  • Deadlift – 3 sets for 5-8 reps (this will get your body’s anabolic (muscle-building) hormones flowing, preparing your body for the next movements
  • Military Press or Handstand Pushup – 4 sets for 5-8 reps, supersetted with the following exercise
  • Weighted Pull up – 4 sets for 5-8 reps (this will build the often-neglected rear deltoids, in addition to the biceps and back)

What? Only 3 Exercises?!?

Most hardgainers make the mistake of doing TOO MUCH, which can kill your gains.

The key here is to do 3 or 4 brief, INTENSE workouts per week, allowing your body ample time to recover between workouts.

Your muscles will respond with strength and size.

Nutrition for Deltoid Muscle Gains

You must eat enough to give your muscles the raw material to rebuild bigger and stronger.

To do this, try to eat around 20 times your weight in calories. So, for example, if you weight 150, try to eat around 3000 calories per day. You should try to eat around 1 gram of protein per pound of bodyweight, and around 20-30% of your calories from fat.

Don’t avoid good, complex carbs like oatmeal, brown rice, and quinoa. Try 2-4 grams per pound of bodyweight, per day.

Keep track of your diet in a journal to keep track of what you are eating and allow yourself to properly adjust should you need to.

Wrapping it up…

So now you know that heavy, compound movements like handstand pushups and military presses are the best shoulder muscle exercises. You also know the importance of warming up properly, and how to make sure you are eating enough to see gains.

All that’s left is for you to go out and use this info to grow some massive shoulders!

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How to Jumpstart Your Weight Loss With 6 Simple Exercises

Before you think about losing weight, the first thing you have to ask yourself is – do you need to? There are many basic ways to evaluate for yourself whether you are fat, heavily obese or if you simply healthy. Most of them are based on simple height weight ratios, of which the most commonly used method is Body Mass Index (BMI). While none of them are 100% accurate, they do provide a good gauge for measure. Usually BMI overrates the weight category of the user, putting normal people into the obese category rather than under.

If you do think you belong to the obese category, the next question to ask yourself is whether you are losing weight because of health or aesthetic reasons. If it’s simple for aesthetic reasons, then chances are that you’re not overweight and you do not need to lose weight. Note that exercising to lose weight is very different from exercising for good health.

If you serious about losing weight for health reasons, you are probably facing a major problem. You lack the muscle to support your own weight and as a result you tire too easily to keep a sustained exercise regime.

To help you get started, the following exercises are designed with low intensity and impact; firstly, to reduce the risk of injures, especially for beginners and secondly, to make it possible for you to actually achieve them.

Here are 6 exercises that are simple to perform and can be done in the comfort of your own home.

1) Overhead Clap

This exercise is also known as the Buddha Clap. You can do this exercise while sitting on the ground. Start with both your arms fully outstretched to the sides and with your palms facing the sky. While keeping your arms straight, bring both hands at a comfortable speed overhead and clap them together. Return to the original position with arms straight and palms facing upwards.

This exercise appears simple enough, but that’s exactly how it is meant to be. But once you have repeated the action for 10 to 20 times, you will realise it is not exactly effortless. It stretches your back and arm muscles and works your cardiovascular system. Do 20 to 40 sets of this exercise daily.

You can also do this exercise while standing to increase the intensity of the exercise.

2) Twinkle Twinkle Star

If you remember how you danced while singing the nursery rhyme, Twinkle Twinkle Little Star, then you should remember the action of twinkling stars. This exercise is exactly that action. Hold out your hands straight in front of you with your fingers open. Next, simply clench and open your fists (it doesn’t have to be tight) repeatedly.

Each time you clench and open your fist counts as one. Do this for about 20 to 40 times daily. This strengthens your shoulders and forearms. Like the Overhead Clap, this exercise can be performed while sitting or standing for better results.

3) Crunches

Most of us should be very familiar with Crunches, however, few of us actually know how to utilise this exercise properly. There is no right or wrong way of doing Crunches, but different ways of doing them have a different result. Since we are looking at weight loss and muscle strengthening, we should be doing our crunches in a slow and steady manner.

Firstly lie flat on the ground and with your knees bent, raise your legs such that your thighs and stomach are approximately at 90o. This is the starting position for Crunches. Next, cover your ears with your hands and bring your upper body up so that your elbows touch your knees or thighs. Hold in the position for 2 seconds before returning to the starting position. All this while, keep your legs as they were in the starting position. If you find difficulty in keeping your legs raised, you can place a cushion or chair to support your legs. Eventually, you should progress to a stage where you don’t need the support.

This exercise trains your upper abdominal muscles. Do this for 10 to 20 times daily. You can alternate this exercise with the alternate crunches where the right elbow touches the left knee and vice versa. The alternate crunches train your side abdominals.

4) Leg Raisers

To start with Leg Raisers, first look for heavy furniture that you can hold on to. Lie down flat on the ground and extend your hands to hold onto the furniture (preferably the furniture legs). Keep your arms half bent. Raise both legs up (keeping them straight, do not bend your knees if possible) so that your thigh and your stomach are approximately at 90o. This exercise can pose difficulty for a large number of us. If you find raising both legs difficult, you can try starting one leg at a time.

This exercise works the lower abdominals, and is especially good for reducing the abdominal fat or belly, as we term it. Do this for 10 to 20 times daily.

5) Knee Raisers

Again, look for heavy furniture that can support your weight at home. This time you will need to hold onto it for support, so make sure the height is comfortable for yourself. Place both hands on the furniture with your body upright and legs shoulder width apart. Start by bending one of your knees and lifting that leg up to your chest slowly. Put down your leg slowly and proceed to repeat the action with the other leg.

Each time you lift your leg and put it down, it should count as one. Do this for 20 to 40 times daily. This exercise builds up thigh muscles.

6) Tip Toe-ing

This exercise is similar to the Knee Raiser. Again, place both hands on the furniture for support with your body upright but keep both legs together. Start by tipping your toes up and down. Do this for 20 to 40 times daily. This exercise builds up your calf muscles.

Each of the above exercises will take you less than 5 minutes, doing all 6 should take you at most half an hour a day. No matter if you’re looking to lose weight or simply to stay active, these exercises are very useful in keeping yourself reasonably active.

These exercises work the major muscles on your body and strengthening them for higher intensity workouts. This is very important especially if you are obese. Since this routine is only for beginners, you should move on to higher intensity workouts after a few months for better weight loss results. However, do not skip ahead to start with more difficult workouts immediately! By skipping the basic training, you risk injuring yourself with exercises that your body is unable to withstand.

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Strength Training For Rapid Weight Loss


Did you know that muscle naturally decreases with age? And if you don’t replace the muscle, fat will take its place, talk about motivation! Which is where strength training comes into the picture because it can help preserve muscle at any age.

Either way, strength training should be a part of any good weight loss program anyway, because as you increase your lean muscle mass your body becomes better at burning fat! Now let just mention that when I say, “Strength training” I don’t necessarily mean that you have to be ‘Mr. Muscle’, but having a good percentage of lean muscle can really go a long way in helping you with losing weight.

Benefits of strength training

1. Develops strong bones

2. Reduces your risk of injury

3. Boosts your body image

4. Improves your stamina

5. Better night’s sleep as with all exercise.

Your strength training options

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

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Getting a Bigger Butt With Kettlebell Workouts

It goes without saying that the majority of fitness professionals discourage you from spot-training any one particular area for exercise or weight loss. However, bestselling author Tim Ferriss makes a strong case in favor of kettlebell exercises for women who want to get a bigger butt.

Having previous experience (and little interest) of kettlebell training, Ferriss was reintroduced to the power of the workouts over a meal in Buenos Aires, Argentina with someone he dubs “The Kiwi.” Holding a BSE in exercise physiology, The Kiwi saw a professional Brazilian samba dancer balance tequila shots on top of each butt cheek.

Inspired, the Kiwi performed an experiment in kettlebell training on his then-Chinese girlfriend on the art of “perfecting the female posterior.” Within 4 weeks, the girlfriend, a woman with a “surfboard” body, became one of the top ten sexiest girls at her school at the University of Auckland. She was literally bombarded by fellow students who wanted to know what she did to pull her butt so high on her hamstrings. The answer was kettlebell training, specifically swings.

Kettlebell Swings for a Sexier, Higher Butt

Whether or not you plan on balancing tequila shots on your butt, it’d be nice to, wouldn’t it? Today’s most popular fitness programs feature intense workouts that provide maximum results in record time. For women, especially women who want to get an hourglass figure, kettlebell exercises happen to be one of the most popular trends right now.

“By swapping ineffective cardio for shorter, more intense bursts of kettlebell activity, you rev the metabolism like crazy,” says Caroline Radway, kettlebell fitness expert. “You preserve lean muscle, blast fat, and keep your body burning calories for hours after you’ve finished.”

Here are directions for performing kettlebell swings that will help you get a bigger butt:

  • Stand with your feet between 6 to 12 inches apart on either side.
  • Place the kettlebell six inches in front of you on the floor.
  • Use both your hands to get a good grip on the handle. Without standing up, hike the kettlebell back and up behind you between your legs. You should feel as if you’re about to sit back on a chair.
  • Come to a complete stand, popping your hips forward with the assistance of the kettlebell’s momentum. Allow the momentum to guide your body to swing back into a hinge position as you repeat the movement.

Tips for Effective Kettlebell Swings

Avoid rounding your back. Keep your shoulders retracted (pulled back).

Do not squat. The movement is not supposed to be a squat. It’s supposed to feel more like you’re about to sit down on the edge of a seat.

Imagine that you’re pinching a penny between your butt cheeks when popping your hips. This creates a forceful pop that engages your gluteal (butt) muscles even more. “If your dog’s head gets in the way, it should be lights out for Fido,” says Ferriss.

As you can see, you can get a bigger butt using kettlebell exercises for women, but you can’t expect an immediate overnight transformation, especially if you’re not using proper form. Consider investing in a few kettlebell training sessions to learn proper form so that you execute moves flawlessly to maximize your results and minimize your chances of injury.

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Things A Security Guard Can Do When They Get Bored

Working as a security guard often means standing for long periods of time or keeping watch in a call center during an all-night graveyard shift. The seemingly endless stretches of uneventful or off-hours downtime can eventually become monotonous, causing boredom or fatigue to set in. Because the main duty of security personnel is to protect and monitor people or property, they must be careful not to engage in any activity or pastime that could interfere or distract from this position. There are, however, some useful and functional things a security guard can do to liven up a dull shift.

Keep it Moving: Moving around, getting the blood flowing and keeping one’s energy up is key to remaining alert, both physically and mentally. Walking back and forth in their designated area is always an option, though often times this can mean only a matter of a few feet and if a guard is employed at a store, business or public venue, it is likely that part of their day will include “making the rounds,” which may mean a strategic walk-through of the area they are patrolling. This common procedure usually occurs at specific times over the course of a shift. Ask your supervisor to increase your number of rounds or expand your checkpoints to include new territory. Even just adding another regulatory stroll to the ho-hum hours of the afternoon will infuse a little variety into the workday.

Make A Muscle: Almost all security and bodyguards are required to be physically fit and maintain a formidable form; Though the degree of physical manpower varies depending on their experience and the needs of their employers, most professionals in this occupation practice continued fitness and make their workout routine a priority. Downtime on a job is a perfect opportunity to rejuvenate yourself in mind and body by doing a set of push-ups, jumping ripe, stretching, or even using the wall for resistance-style exercises.

Listen and Learn: Security guards need to hear what’s going on around them, so headphones or loud music is a no-no, but for desk guards and call center workers, a small radio or MP3 player on low volume may provide just the right amount of stimulation to maintain a focused, invested mindset. If it is allowed, an MP3 player or low-key listening device in one ear can provide mild entertainment while still keeping the focus on the job at hand.

Depending on the situation, one or more of the above activities may or may not be suitable for certain situations. It is a good idea for guards to inquire about company protocol before engaging in any pastime that is not part of their primary position.

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How To Lose Weight Fast With Exercise At Home For Women

Women are often faced with the challenge of finding the most successful way to lose weight. Working out at the gym can seem intimidating with so many other people who are in better physical shape surrounding you. The alternative to working out at the gym or taking expensive classes is working out at home. Women at home can use a variety of methods to lose weight successfully at home.

Workout DVDs

The most popular option for women at home to lose weight with exercise at home is to purchase workout DVDs. Today there are dvds on the market for nearly every type of fitness routine. From power yoga to pilates to cardio boxing to the popular Zumba. With a little space in your living room and a pair of sneakers women can exercise at home with ease. The average workout routine ranges from 30 to 45 minutes. Depending on what type of fitness level you are attempting to accomplish, you can determine which workout is best suited for women at home.

Yoga and Pilates are popular at home options because they help build long, lean muscles while burning calories and reducing stress on the joints. Zumba or other cardio dance workouts are a great option for low-impact cardio that will whittle your middle quickly while providing a total body workout. The benefit to workout dvds is that they are formulated by fitness professionals and are available for a variety of skill levels. Additionally you can avoid the feelings of insecurity for not knowing certain moves by completing them in the privacy of your own home.

Fitness Channels

Women at home can lose weight with exercise at home from fitness channels. FitTV is available as part of most standard cable packages. There are a variety of workouts available ranging from yoga, step aerobics and cardio boxing. With many people choosing to opt out of the high cost of cable packages, there is also the option of using a media streaming box such as Roku. Roku allows users to subscribe to various channels such as The Gym Box and SportsSkool Fitness. These channels offer new workouts every week that range from weight lifting to core exercises to cardio routines.

At Home Gym Equipment

When compared to the cost of maintaining a gym membership, purchasing fitness equipment for exercise at home is an attractive option for women at home to lose weight. Today’s models of fitness equipment are streamlined to fit in smaller spaces. An elliptical machine can be found for around $600. It is one of the few exercise machines that is best suited for women. It offers a complete home workout that burns fat and builds muscle on the entire body. There are different levels of intensity as well as pre-programmed workouts for increasing cardio strength, fat burning and interval training. Free weights can be added to any workout to increase the effectiveness of any routine. These can be ankle or wrist weights to help be most effective.

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Teaching and Training Sun Conures – 5 Tips on Training Sun Conures to Talk

If you’ve ever had the privilege of owning a sun conure parrot, then you already know the joy these beautiful little birds can bring to the household. They overwhelm us with their warm and friendly behavior while mesmerizing us with their naturally beautiful colors. What more could we ask out of these cuddly little friends?

Well, for starters, you have to remember sun conures belong to the parrot family and if you have ever wondered how difficult teaching and training sun conures could be, always remember that the same rules for training parrots apply to training sun conures.

There is a little degree of difficulty being that sun conure parrots are not as talkative as an amazon parrot, but nonetheless, teaching and training sun conures is definitely worth our time and effort. I have discovered 5 tips on teaching and training sun conures to talk that will sure make your lives easier.

First Tip:

Using a primitive microphone on your computer, record yourself repeating simple cute phrases such as; hello, pretty bird, how are you, goodbye, etc. and burn the audio track onto a CD. Leave the CD playing in your home stereo system in repeat mode during the day while you are at work so that your sun conure bird can listen to the repeated words throughout the entire day. In about a week, he will be speaking those phrases to you.

Second Tip:

If the first tip works like a charm (and it has never failed in my dedicated years of teaching and training sun conures), make sure to praise your sun conure parrot by giving him a small treat such as a pumpkin seed or piece of fruit every time he successfully repeats a phrase.

Third Tip:

Train your conure to talk in small 5 minute sessions throughout the week. Sun conures are delicate birds and you do not want to frustrate them or stress them out. Just take 5 minutes of your day and repeat some phrases to your sun conure, each time he repeats it on cue, praise him with a treat and happy cheer.

Fourth Tip:

Never ever hit your sun conure parrot or spray him with water if he is not learning as quickly as expected. Teaching and training sun conures to talk requires patience. If your sun conure parrot does not cooperate, do not hit him or punish him. Instead, end the training session and try it again later in the day or the following day.

Fifth Tip:

Try to have them relate a certain phrase with an action. If you feed your sun conure at a certain time of the day everyday, and you happen to say the words lunch time each and every time you are feeding them, they will associate this phrase with their hunger and will consciously speak those words when it’s time for lunch.

If you are truly dedicated to teaching and training sun conures, you will find that these 5 tips will help you get your pet sun conure parrot to speak in no time. I suggest starting out by having a short 5 minute training session with your sun conure parrot today using an easy word such as hello or its name.

Follow the rest of the tips for about 2 weeks and if practiced correctly, you will see a huge improvement in your sun conure’s speech vocabulary.

Folks did you know that 75% of sun conure parrot owners have never heard them speak a single word or phrase? Studies show that most sun conure parrot owners aren’t even aware that their conures could be trained to speak or perform tricks. Find out how you can do both!

Learn the secrets to teaching and training sun conures here.

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5 Myths for Building Your Biceps

Every time I go to the gym, I see guys just cranking out set after set of bicep curls. Now I know we would all like to have bigger arms, but please don’t spend 3 hours at a time just curling a barbell. Sure you will get a nice pump from doing that, however it is not a good way to go about building up your biceps in the long run. Below are the 5 main mistakes people make when it comes to their biceps.

1. More is always better.

False. If this was true, then we would either all be training all day long, or give up since we end up wasting our lives away. When it comes to training your biceps, less is more. The goal for each workout is to top your last workout. This can be achieved by either adding more weight each time, or doing some extra reps. Once you have that, move on to your next exercise. Make sure to record the weight and reps you did, so you can improve on that the next workout.

2. Using the same exercises every workout.

There are two main bicep exercises you will find most people doing; barbell and dumbbell curls. These are great for working out your biceps, however you must be improving on your weight and or reps each time. You should also work on having perfect form. You can continue to use these exercises until you reach around 100 pounds on the barbell, then you should mix it up.

Try pressing your elbows outward and have a close grip. This will put stress on your outer bicep. On the flip side, try pushing your elbows into your side, don’t let them move, and have a wide grip. This will stress your inner biceps. Lastly do some hammer curls and reverse curls as well.

3. Being obsessed with the pump

We all know how good it feels to look in the mirror after an intense bicep workout and see how big our arms look. There is nothing wrong with that, as long as know it is just a pump. If you were to curl a light weight for a long time, you’ll get a pretty decent pump, but when you leave the gym, your arms will deflate to the same size they where when you walked into the gym. What you should be more concerned about is how your arms look after the pump is gone. In order for you arms to grow, after the pump, you must be increasing the weight and reps each time. You will still get a nice pump, but even more importantly is the actual progress of your arms, with no pump. That is what the majority of people will see.

4. Focusing too much on your biceps

Sure it is more satisfying to just do some curls, but the truth is, your biceps will also grow when doing other exercises and increasing your overall strength. If you focus on increasing your weight on your rows, pull ups, chin-ups and bench press, your biceps will grow proportionally as well. Also by not wasting too much energy on just your biceps, you will be able to lift more weight for your bigger muscles such as your back. If your biceps are tired from all the curls you just pumped out, your back exercise is going to suffer.

5. Not putting enough tension on the bicep

I am sure you have seen, or even done it your self, the people who swing the barbells up and down in a frantic uneven rhythm. Don’t be that guy. There is a good chance you are working out every muscle except your biceps, not to mention the chance of injury is higher. Instead you should focus on keeping constant tension on your muscles at all times. The bar should be moving at all times, with no pause at the top or bottom. Try squeezing the bar as hard as you can and don’t let your biceps relax until the set is done. The goal is to not allow any oxygen into your muscles, which creates a spike in your anabolic hormones, which promotes muscle growth. Counting is the easiest way to make sure you are moving in a slow and constant manor. Try counting 1, 2, 3 while pulling the bar up, don’t pause at the top, and then 1, 2, 3 on the way down. You will find that you might have to use lighter weights, but it will be worth it.

Those are 5 main mistakes that plague guys of getting the bicep gains they want. Make sure to avoid those, and with the proper routine and nutrition, you should start seeing some gains.

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How To Lose Chest Fat – Women’s Guide To Getting Rid Of Embarrassing Armpit-Cleavage

How to lose chest fat is something that most women who are overweight struggle to find an answer to as they attempt diet after diet. And while it can be tempting to turn to dangerous diet pills or eating plans that have you hungry or starving to try give you the answer to how to lose chest fat, these are NEVER the right answers for long term weight-loss or health.

Instead, we can use some easy techniques and methods that BILLIONS of skinny Asian women with lean bodies do to look fantastic, even right after having a baby!

Today I’m going to show you some tips that answer how to lose chest fat that Asian women use each day to firm up that area without working too hard or killing themselves at the health club.

How To Lose Chest Fat – The Skinny Asian Way

Whenever clients in my weight-loss classes ask me for suggestions on how to lose chest fat I always respond with programs that I know they’ll be able to follow without too much trouble. It’s not going to do them any good to try overly hard diets that are so difficult that they can’t possibly stick to them.

And while you’re not going to learn ALL of the best easy diet plans that Asian women use to burn fat and stay thin from just a single short article, you CAN pick up a tip or two that will allow you to get started on the road to a new you:

No amount of “spot-training” will solve the problem.

The only way you’re going to finally get rid of that annoying chest or armpit fat for good isn’t by doing endless dips, push-ups, or other weight-training exercises. If anything that will only make the problem worse.

Instead you need to train your body to burn fat in that area, even if it stubbornly refuses to. And the best way to do that is to get on a typical Asian high-protein/low-carb diet.

The space here is too small to go into the full details on the perfect formula how to lose chest fat, but basically you want to combine lean protein foods like chicken, fish, tofu, soy, cottage cheese, eggs, and other natural proteins, with high-fibrous vegetables like broccoli, spinach, carrots, cucumbers, bell peppers and tomatoes at every meal.

Do it exactly right and your body will be forced to burn long-term fat deposits all over your body, including from your chest and armpit area…providing you with increased energy, along with improving your toned shape due to your muscles being fed the nutrients they need to stay strong and healthy.

Remember: Protein + high-fibrous veggies = Fat-burning metabolic booster!

What If You Still Can’t Lose Chest Fat?

If you’re still struggling to get rid of chest and armpit fat, you’ll need to learn one of the most powerful secret free methods that Asian women do to force fat off their body in less than a month…WITHOUT starving or doing crazy workouts.

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