SOME BICEPS, TRICEPS AND LEGS WORKOUTS ...

Some Biceps, Triceps And Legs Workouts :-


Biceps Workouts :-

* Barbell Curls

* Preacher Curls

* Reverse Barbell Curls

* Alternate Dumbbell Curls

* Alternate Hammer Curls

* Low-Pulley Curls

* High-Pulley Curls

* Concentration Curls








Triceps Workouts :-

* One Arm Dumbbell Extension

* Seated Dumbbell Extension

* Lying Bar Extension 

* Seated E-Z Bar Extension

* Close Grip Bench Press

* Standing Bent Over One-Arm Dumbbell Extension

* Triceps Press Down With Cable 

* Back Dips








Legs Workouts :-

* Squats

* Front Squats

* Dumbbell Squats

* Leg Press

* Hack Squats

* Walking Dumbbell Lunge

* Leg Extension

* Leg Curls 

* Standing Calf Raise

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Weight loss diet tips ...

12 WEIGHT LOSS DIET TIPS :-

Have VEGETABLE with every meal ...

Limit PROCESSD FOODS ...

Eat SLOWLY ...

Drink more WATER ...

Eat BREAKFAST ...

Do YOGA ...

Build MUSCLE ...

Baes each meal around PROTEIN ...

Measure yourself REGULARLY ...

Go for a WALK ...

Eat FRUIT ...

Stop drinking SODA ...

 

WHAT DOES WATER DO FOR YOU ...?

What does water do for you ...?

Forms saliva (digestion) ...

Keep mucousal membranes moist ...

Allows body's cells to grow, reproduce and survive ...

Flushes body waste, mainly in urine ...

Lubricates joints ...

Regulates body temperature (sweating and respiration) ...

Converts food to components needed for survival (digestion) ...

Helps deliver oxygen all over the body ...

Water is the major component of most part of time ...

SO DRINK MORE WATER ...

WORKOUTS AND DIET PLANS FOR ENDOMORPH BODY TYPE ...

WORKOUTS AND DIET PLANS FOR ENDOMORPH BODY TYPE :-

Workouts or training :-

Endomorphs mainly need to focus on dropping the pounds of fat accumulated in their cells. They need to lift heavy weights because lifting small weights doesn’t help them in losing fat so easily. However, they should continue in lifting heavy weights only if they feel comfortable. They need to gain muscle growth and lose weight at the mid-section of the body with effective exercise to reduce tummy. So, working on cardio exercise will fetch them maximum benefits as the main goal of endos is to burn calories.


Exercising your body must be restricted to one hour or less else you might end up over training your body or some other side effects in the chain. Recommended numbers of sets for this body type are 9 and not more than that. Just as in the case of ectomorphs, endomorphs also need to choose exercises that help them work all parts of the body. You can try circuit training thrice a week as it helps in full body strength training. High intensity of cardio exercises for about 20 minutes twice a week is a must to burn maximum fat. Fast paced walking on a treadmill including spinning and step class exercises are a must to cut your weight.

Diet plans :-

These people need to concentrate on burning huge amount of fats in their body. They need to increase the intake of fiber rich foods and natural protein foods that help them in reducing the calories in their body and enhance lean muscle mass. They need to avoid junk and fried foods and replace them with healthy drinks and plenty of water. Limit your fat intake to around 20% of total caloric value.

The endomorph body type diet should include carbohydrates like grains, fruits, oatmeal, brown rice, sweet potatoes etc., Take 5 to 6 meals a day which boosts up your metabolic behaviour. Implementing such diet would really help endomorphs to gain a good shape and body.

Presented a sample meal plan for the endomorph body type :-

Breakfast – Egg whites and vegetables omelette (61 calories) + 1 apple (52 calories)

Midmorning Snack – Greek yogurt with strawberries (136 calories)

Lunch – Whole grain pasta (174 calories) + grilled chicken breast (141 calories)

Evening Snack – 1 pear (96 calories) + handful of almonds (92 calories)

Dinner – Brown rice (332 calories) + stir-fried vegetables (122 calories)

Fitness

Fitness is not about being better than someone else ...

It's about being better than you used to be ...

Work And Get ...

Gym Quotes And Tips :-

You Don't Always Get What You Wish For ...

But ...

You Always Get What You Work For ... 

Get Killer Abs

GET KILLER ABS 

10 Sit-ups

10 V-sits

10 Crunches

10 Bicycle Crunches

20 Reverse Crunches

1 Minute Plank Hold

Do as many times over as you want .

REASONS TO EAT FRUITS :-

Strawberries :- Potentially fights against cancer and aging .

Bananas :-  Great for athletes because they give you energy .

Cherries :-  Helps to calm your nervous system .

Grapes :- Relax your blood vessels .

Pineapples :- Helps fight against arthritis .

Blueberries:- Protect your heart .

Peaches:- Rich in potassium , fluoride and iron .

Apples:- Helps your body to develop resistance against infections .

Kiwis:- Increases bone mass .

Mangoes:- Protect against several kinds of cancer .

Watermelon:- Helps in controlling your heart rate .

Oranges:- Helps in maintaining great skin and vision .

gym quotes and tips

The Gym Quotes And Tips :- 

Don't Be AFRAID of being a BEGINNER ...

We Have All Gotta Start SOMEWHERE ...

👍👍

Gym Quotes And Tips ... Your Diet Is Number One ... You Can Live In The Gym ... But If You Don't Eat Clean ... You Are Wasting Your Time ...

Your Diet Is Number One ...
You Can Live In The Gym ...
But If You Don't Eat Clean ...
You Are Wasting Your Time ...