Categories
Chest Shoulders Triceps

The Best Triceps Killer Workout, Close Grip Bench Press

If we talk about building upper body, then bench press is a definite exercise to go in. It is one of the best upper body workouts to build and strengthening of many muscle groups in upper body including deltoids, triceps, forearms, pecs, arm muscles and abdominals. In this workout also there are many variations to target different muscle groups. Some of the variations are, incline bench press, decline bench press, dumbbell bench press, close grip bench press and narrow grip bench press. So in this article, we planned to talk about close grip bench press.

In the traditional bench press workout, the bulk of the work is done by the chest muscles. But in close grip bench press, the majority or the bulk is done by the triceps. Even though triceps are essential to build upper body strength and also to help moving elbows and shoulders. Strong triceps are the key to maintain the stability of your shoulders and arms.

Also, triceps are the base for strong and muscular arms for men and for women, it is definitely essential to triceps workouts to have toned arms. Otherwise women had to have flabby layer of flesh under neath their arms, which is not nice at all. To all these problems, this killer workout will help you.

The closed grip bench press is focusing more on your triceps while the traditional bench press works on your triceps, shoulders and specially on chest, not the triceps. So here are the basic step to perform, triceps killer workout, closed grip bench press.

  • Lay on the bench as similar to the traditional bench press (make sure your buttocks and back touches the bench well and your feet holds to the floor to have a strong base )
  • Grab the barbell with both of your hands with the distance of shoulder width apart. (When grasping the bar, your fingers must point outwards your face and thumbs opposite to each other)
  • Now bring the barbell slowly down towards your chest, without losing control (when performing this, your chest should be lifted slightly upwards from the bench)
  • Once the barbell is near your chest, press it upwards using your arms until your hands are fully straighten
  • Then slowly lower the barbell again towards your chest
  • Do for 3 sets of 8, 12, or 15 repetitions.

Make sure to keep your elbows into the body as you press the barbell and to maintain tension in the triceps and chest.

4+
Categories
Abs Back Legs

Leg Raises Exercise to Tone Lower Belly

Leg raises is a great strength training exercise which specially targets your lower belly and lower belly is the hardest of the abdominal muscles to tone up. For the most of the people, even they are not fat, they have some lower belly hanging down which really looks terrible. So if you are one of them, we think this is the right exercise for you.

Leg raises is a simple but very beneficial exercise which you can do at any place at any time. Because it doesn’t need any equipment to work on. You don’t need even to go to a gym. You can do this workout with wonderful results, right staying at your home. As previously said, leg raises is a great workout with many benefits for no cost. By performing this exercise, you can enjoy many benefits. Some of them are, it can help you to strengthen your core muscles, more calorie burning, less risk of injuries and improvement of flexibility.

Same as the other workouts, leg raises is also have its own variations to target different muscle groups. Some of them are single leg raises, side leg raises, lying leg raises, leg raises hanging and also you can perform it by leg raises machine if your gym have it.

Now let’s get in to how to perform the exercise. If you are a beginner, then try to do 20 repetitions first and then increase by 10 if you don’t feel tired. If you have done this exercise before, then try to do 50 or 100 repetitions without keeping your legs on the ground. Or else you can try to cover by time. If you are beginner try to do for 20 – 30 seconds without stopping. Higher the time you perform quicker the results. So try your best to perform the exercise until your muscles fail to do a single rep again. So here are the basic steps to perform the traditional leg raises. 

  • Lay a mat on the ground
  • Lie on your back on the mat
  • Keep your legs, hands and head in straight line
  • Now lift your legs straight towards upwards until it turns 90 degree angle with your core
  • Then slowly lower your legs until almost touching the ground (keep in mind not to place your legs on the ground, you can only keep your legs down after doing the allocated number of repetitions, not before that)
  • Hold for few seconds
  • Raise your legs back upwards
  • Try 20 or 30 seconds on the first day if you are a beginner, if not try to do 1 -2 minutes. 

Perform leg raises and see the amazing results for your self. Keep in mind that none of the exercises matters until you eat healthy, Check out these recipes.

Healthy recipes

3+
Categories
Abs Core Glutes Legs Oblique Quadriceps

The Flutter Kicks Exercise for Six Pack Abs

Flutter kicks is a great way to workout many of your body muscles at once. It is more like a cardio exercise but it specially targets your lower abdominal muscles, core, thighs and hip area. So this workout will definitely help you to get your flat abs and get rid of your stubborn belly fat and help you to get your dreamy six pack body.

This is another great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at anytime and any where. Even you don’t need to go to a gym.

Flutter kicks is also provide many benefits as it is more like a cardio exercise which targets many of your muscles and burn more calories. It also have other benefits including less injuries, strengthening core muscles, improving posture. You can add this exercise even for your HIIT workout session with proper timing to lose weight by burning more calories. Click here to find the routine of our HIIT session. You can change those exercises by adding your favorites with the proper timing.

Now let’s move on to the performance of the exercise. Follow the below to know the exact steps to perform flutter kicks.

  • Lay a mat on the ground 
  • Lie on your back as shown
  • Place your arms beside your thighs and feel free to get support from your hands when needed
  • Now lift your left leg slightly upwards and hold for few seconds while your right leg lies on the mat
  • Then lift your right leg slightly upwards while playing your left leg down
  • Repeat for 100 repetitions

when performing flutter kicks, keep in touch not to form any arch in your back. Back should be entirely lied on the ground in the entire time.

Also, it will be easier for your back if your legs are not that away from the ground. So what I recommend is perform the exercise while keeping your legs near to the ground.

2+
Categories
Workouts

The Basic Exercises used in the Abs Diet Workout Plan

In this section I’m going to discuss the basic exercises we used in our abs diet workout plan and how we are going to perform those exercises. These are the main exercises we used in our workout plan to burn excess fat deposited in our larger muscles. I have mentioned here the weighted variation which you can perform if you are going to a gym or else the home variation which you can do staying at your home and without  weights. So let’s begin the session now.

1 SQUATS

Hold a barbell with an overhand grip such that it is symmetrically comfortable on your upper back. Then keep your feet shoulder-width apart, and set the knees slightly bent, back straight, and eyes focused direct ahead. Now slowly lower your body as if you were sitting back into a chair, remember to keep your back in its natural alignment and your lower legs nearly  perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Same way do the exercise with a dumbbell in each hand, keeping your arms beside your thighs.

2 BENCH PRESS

Lie on your back on a flat bench with your feet wide  beside the bench. Grab the barbell with an overhand grip, hands just beyond with shoulder width apart. Now lift the bar off the uprights, and hold it with the straighten arms over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation is just the standard push ups. Get into the pushup position. Hands shoulder width apart. Back straight while the elbows bent. Lower your upper body until your chin almost touches the floor and then push back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

3 PULL DOWN

Sit on a lat pulldown machine. Reach up and grasp the bar with an overhand grip (4 to 6 inches) wider than your shoulders. Sit on the seat while letting the resistance of the bar extend your arms above your head. Then pull the bar down until it almost touches your upper chest. Hold this position for 2-3 seconds, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation 

Home variation of pull down is just the bent over row. Stand with shoulder width apart, knees slightly bent. Now bend over until your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor with palms facing in. Now pull the dumbbells toward your chest directly up, until they touch the outside of your chest. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

4 MILITARY PRESS

Sit on an exercise bench, hold the barbell at shoulder width apart with your hands. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring back to the starting position where the front of your shoulders. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Sit on a sturdy chair as a substitute for a bench, hold one dumbbell in each hand, about level of your head. Now push the dumbbells straight overhead until your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

5 UPRIGHT ROW

Grab the barbell with an overhand grip, stand shoulder width apart, knees slightly bent. Let the barbell hang at arm’s length in front of your thighs, thumbs pointed toward each other. Now bend your elbows and lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In home variation of upright rows is the same, use one dumbbell in each hand instead of the barbell. Repeat this for the given number of repetitions (usually 10 -15 reps).

6 TRICEPS PUSH DOWN

Stand facing the machine. Grip the bar which is attached to the cable with your hands which is about 6 inches apart, elbows tucked against the sides. Now bring the bar down near your thighs until your arms are almost stretched. Return back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation of the triceps pushdown is nothing but the triceps kickback. Stand with your knees on a bench bent your core downwards as your back is almost parallel to the bench. Now bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Now extend your forearms backward while keeping your upper arms stationary in a manner when they’re fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

7 LEG EXTENSION

Sit on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are fully extended. Return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In leg extensions, the home variation as a substitute is the squat Against the Wall. For this, stand with your back flat against a wall. Then squat down until your thighs are parallel to the ground. Hold this position for as long as you can. That will consist of one set. If you are a beginner aim for 20 seconds in start, and work your way up to at least 45 seconds.

8 BICEPS CURL

Stand straight while holding a barbell or dumbbell in each hand, in front of you. Palms must face out while your hands shoulder-width apart and your arms hanging down in front of you. Curl the weight toward your shoulders, hold for a few seconds, then return to the starting position.Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In biceps curl the home variation is the same. Only use a set of dumbbells instead

9 TRAVELLING LUNGES

Place a barbell across your upper back. Stand at one end of the room with feet hip-width apart. Because you need space to walk about 20 steps. Now step forward with your left foot, and lower your body so that your left thigh is parallel to the floor and your right knee almost touches the floor. Now stand again and switch the legs. So that the right thigh is parallel to the floor and the left knee almost touches the floor. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Do the same exercise with a dumbbell on each hand instead of the barbell. 

10 STEP UP

Use a step or bench which is at least 18 inches off the ground. Place your left foot on the step such that your knee is bent at 90 degrees. Your knee should not advance past the toes of your left foot. Push off with your left foot, and bring your right foot onto the step, keeping your back straight. Now step down with the left foot, followed by the right. Alternate the leading foot, or do all of the repetitions leading with one foot and then alternating. Once you feel comfortable try with dumbbells.

Home variation

Home variation is also the same, only use a staircase instead of a step.

1+
Categories
Abs Workouts

The Ultimate Abs Diet Workout Plan to Change Your Body in 6 weeks

This is the set of workouts that I have been telling you all which helps you to make your dream body.  In this workout plan, in case you need to use dumbbells, first start with a low weight which makes you comfortable. When you feel that it’s nothing, just increase the weight by a small amount. (take the next sized dumbbell which is closest). So likewise continue doing this. 

Monday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

Exercise RepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12 – 15none1
Oblique V-Up10 each sidenone1
Bridge1 or 2none1
Back Extensions12 – 15none1
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Military Press1030S2
Upright Row1030S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Tuesday (optional)

Light cardio exercise like walking for 30 minutes

Wednesday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

ExerciseRepetitionsRestSets
Standing crunch12 -15none1
Pulse up12none1
Saxon side bend6 – 10 each sidenone1
Side bridge1 or 2 each sidenone1
Back extension12 – 15none1
Squat30S30S2
Bench press1030S2
Pull down1030S2
Military press1030S2
Upright row1030S2
Triceps pushdown10 – 1230S2
Leg extensions10 – 1230S2
Bicep curl1030S2
Leg curl10 – 1230S2

Thursday (optional)

Light cardio exercise like walking for 30 – 45 minutes

Friday (Leg emphasize)

ExerciseRepetitionsRestSets
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Traveling Lunge10 – 12 each leg30S2
Military Press1030S2
Upright Row1030S2
Step-Up10 – 12 each leg30S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Saturday (Abs Workout Plus Interval Workout)

ExerciseRepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12none1
Oblique V-Up6 -10 each sidenone1
Bridge1 – 2none1
Back extension12 – 15none1

Sunday

Relax, it’s Sunday. Enjoy your day as you want. 

Follow the post, “The Basic Exercises used in the Abs Diet Workout Plan” to know how to perform the exercises mentioned in the abs diet workout plan.

Here I will attach the article that I wrote for you to know about the basic exercises we used in this workout plan.

The Basic Exercises Used in Abs Diet Workout Plan

1+
Categories
Abs Healthy lifestyle Healthy Recipes Workouts

The Most Powerful Abs Diet & Workout Plan to change your body in 6 weeks

Are you also dreaming of 6 pack abs? Need to stay nice in a swimsuit? Need to burn your excess fat? If your answers are yes, then this is the perfect diet to get into your dreamed shape.

Abs are the  perfect fashionable badge of fitness. If your abs are flat, then you definitely  cannot be a person with excess fat. Abs are the ultimate predator of your health too. But why do we need a flat stomach? Is it just to be nice? Or are there any other  perks? Now let’s discuss more about that. Our body gives the impression of ourselves over others. Others use the appearance of your body to measure who you are? What sort of a person you are in the first impression. If you have a nice body, then most of the people, both men and women will think “oh.. She or he has a nice body, she or he may be a smart person with a great personality”. Literally, our body gives us the strength to make our personality in front of others. Even in sex, all of us and our partners love to have perfect bodies. Flat stomachs are the booster of sex appeal which makes the abs are the part of the body which has the power to seduction over both men and women. 

Maybe you never tried to flatten your abs, or maybe you have tried but eventually given up after failing. So now I’m going to tell you the diet that I follow to flatten my abs. I am a lean person before getting into teen ages. But after hormonal changes with age, I became a fat person. I had tires around my belly and my back was not sharp. So I started to follow many things to get into the shape that I love.  Out of all my experiences, I have mentioned here my diet plan and the simple workout plans that I follow during the time of me trying to get my dream body.

Firstly I will talk about the diet plan. The most important thing is you do not need to starve yourself to get the perfect body. You have to eat 6 times a day. All we have to do is to take control of what we are eating. But who says this? The researchers at Georgia state university developed a special technique to measure hourly energy balance calories we are burning vs the amount of calories we take in. The results were challenging. They have found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those who were over 500 calories in either ingestion or expenditure were the fattest, while those with the most balanced energy levels were the leanest. So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Research has shown that this kind of eating plan is great to build our perfect body. 

The next important thing is when to eat. Researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and the risk of becoming overweight. Out of the results, it has shown that people who ate at least one midday snack had -39% risk of obesity, people who ate the dinner as the biggest meal of the day had 6% risk of obesity, the people who did not eat within 3 hours  after waking up had 43% risk of obesity, the people who ate 3 or more times in restaurants had 69% risk of obesity, the people who went to bed with hunger had 101% chance of getting obesity and the people who skipped their breakfasts had 450% risk of obesity. So for the diet plan I recommend to use the below time schedule. 

8 A.M.: breakfast

11 A.M.: snack

1 P.M.: lunch

4 P.M.: snack

6 P.M.: dinner

8 P.M.: snack

The 7 day Abs Diet Plan

Unlike other diet plans, this plan is far different from them. This plan let you eat what you love to eat with a little bit of control. So without further ado I will give you the diet. To find these magic recipes I will attach the links of the recipes at the end of this article. 

Breakfast Snack 01LunchSnack 02DinnerSnack 03
MondayOne tall glass of low calorie  chocolate oatmeal smoothie2 tsp peanut butter, raw vegetables (as much as you want)Turkey or roast beef sandwich on whole grain bread, 1 cup fat free or 1% fat milk, 1 apple1 ounce almonds, 1 ½ cups berriesBeef Cracker MeatballsOne tall glass of chocolate oatmeal smoothie
TuesdayEgg Special Sandwich2 tsp peanut butter, 1 bowl oatmeal or high fiber cerealSalad3 slices deli turkey, 1 large orangeSpecial Chicken Salsa1 ounce almonds, 4 ounces cantaloupe
WednesdayOne tall glass (8 to 12 ounces) low calorie strawberry smoothie(make extra for later)1 ounce almonds, 1 ounce raisinsGuac Roll1 stick string cheese, raw vegetables(as much as you want)Chile-Peppered SteakOne tall glass (8 to 12 ounces) low calorie strawberry smoothie
Thursday1 slice whole-grain bread with 1 tablespoon peanut butter, 1medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cupberries8 ounces low-fat yogurt, 1 can low-sodium V8 juiceTurkey Bacon Tortilla 3 slices deli roast beef, 1 large orangeSpecial Pepper Salsa2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday One tall glass (8 to 12 ounces) Orange Banana Smoothie1 ounce almonds, 4 ounces cantaloupeCheese Muffins3 slices deli roast beef, 1 large orangeTurkey Special Rice8 to 12 ounces Orange Banana Smoothie
SaturdayOne tall glass (8 to 12 ounces) Magic Berry Smoothie 1 bowl high-fiber cereal, 1 cup low-fat yogurtLeftover Chili Con Turkey2 teaspoons peanut butter, 1 or 2 slices whole-grain breadCheat meal! Have whatever you want. anything you can dream ofOne tall glass (8 to 12 ounces) Magic Berry Smoothie 
SundaySpecial cheese hamburger2 teaspoons peanut butter, 1 can low-sodium V8 juice2 scrambled eggs, 2 slices whole-grain toast,1 banana, 1 cup 1% or fat-free milk3 slices deli roast beef, 1 slice fat-free cheeseBBQ King 1 ounce almonds, 1 cup low-fat ice cream

Now let’s move on to the abs diet workout plan. This workout will help you to emphasize the larger muscle groups, the chest, back and the legs. What? Wait but I was going to tell you about an abs workout right? The answer for this question is, the most of our body muscle is found below our belly button. So the lower body is the place where we build the most muscle in the least amount of time. Working larger muscle mass triggers the release of  large amounts of growth hormone which will burn our body fat and give you the flat stomach which you were dreaming to get. So in this program we are focusing more about our large muscle groups and afterwards you can see the great change in yourself  when you begin to reshape your body. 

During the first two weeks, do the circuit twice a day. Then increase it to 3 circuits. At the end of 6 weeks you can have your dream body.

I will attach the link of the abs diet workout plan and the meal plans followed in the diet plan, at the end of the article for your reference. Best of luck with your new life after these top secret diet plans and the workout. 

Abs diet workout plan

The Abs Diet Special Breakfasts & Lunches

The Abs Diet Special Dinners

The Abs Diet Special Smoothies

3+