Lose Belly Fat Quicker and Build Muscle With This Six-Pack Diet

An eating plan to double your fat loss without missing any muscle-building nutrients. This is a good way to start your diet with this recipe that is very easy to follow. This very much suitable for every type of person for every type of activities each may have.

There are so many benefits of eating healthy it may be difficult to summarize all of them. But even though people already know how beneficial it is to eat good diet, there are still many who are struggling with their existing diet. Just how beneficial is a good and healthy food intake and why should people eat the healthy kinds of foods?

Follow this easy diet and start feeling healthy and strong! This will definitely change and impact your life for the better and achieve more!

Greens

Loaded with vitamins, greens will balance out your hormones and transfer protein right where it’s needed. Also very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar.

Morning

3 asparagus spears

Lunch

2 handfuls spinach

Afternoon

2 handfuls broccoli

Before bed

500ml greens drink (Green Vibrance Powder)

Protein

To compensate for the calorie deficit you’re creating, you need a lot of protein. Split it across the day and aim for 1g per 0.5kg of your bodyweight. Below is a breakdown for the average 80kg man.

Morning

3 boiled eggs

Afternoon

2 chicken breasts

Evening

1 rump steak

1 handful kidney beans

Any time

1 protein shake

Total protein: 160g

Fats

Fat doesn’t actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy.

Morning

1 handful cashews

1 tsp coconut oil

Lunch

1 avocado

Evening

1/2 handful mozzarella

Before bed

1 tbsp almond butter

Total fats: 83g

Carbs

Yes, you need to cut back on these to build six-pack abs, but most of the carbs you do put away you’ll eat before bed. That’s right: this improves sleep quality and recovery, reducing cortisol and body fat. Here’s what you should tuck into each day.

Morning

Handful blueberries

Lunch

1 banana

Evening

Large spoon sweet potato mash

apple

How to Properly Barbell Bench Press and Barbell Squat

First up is the bench press. This move works on a lot of the muscles in the upper body, specifically the chest, and is probably the first move anyone thinks of when they think of ‘lifting weights’. Once you have picked a weight that suits you, the first step in this move is to lie down on the bench and to grab the bar at an equal distance from the center with each hand. For most people, this is around shoulder width. Make sure to get a nice firm grip with each hand so you feel in control. Then plant your feet into the ground and squeeze your glutes in order to tighten your hips. This should help create tension in your entire body.

The next step is to drive your chest upwards and pull your shoulder blades down into the bench. This position is crucial for putting tension from the weight on your chest rather than your shoulders. Then Unrack the bar and move it directly over your chest while maintaining the previous position. Once you have done that, in a relatively slow and controlled manner, move the weight downwards to your chest. Your arms should be at about a 45-degree angle from your body, and your wrists and elbows should stay aligned, close to perpendicular to the floor. After the weight has reached your chest, do your best to keep your entire body tight, and push the weight back up as fast as you can. Do however many reps you were planning, and then safely rack the weight. If you follow this guide step by step, then congratulations, you’ve done a perfect set of bench press!

Next up is the squat. This is the ultimate movement for your legs, especially the quads, and is the best exercise all around for the lower half of your body. Squats tend to be the most strenuous exercise of them all, and as such, should be performed perfectly to prevent any injuries. Start by setting up your weight, and then stand underneath the center of the bar and place your hands apart at an even distance, again with a solid, firm grip. Then bring your chest upwards (also known as making a big chest) and tighten your core.

Once you are ready, lift up the weight from the rack and take one step backwards with each foot, settling them at around shoulder width apart with your toes pointing forward. Once you feel in control, keep your chest up, stay as tall as you can, and begin to lower yourself while hinging your hips back slightly. When you reach the bottom, reverse the process and make your way back up. Once again, do your reps, and then safely place the bar back on the rack. That is how to do a weighted squat!

How Weightlifting Belts Work And What Weightlifting Belt to Choose

A weightlifting belt primarily supports your abs, not (directly) your back. It sounds backwards, but here’s why: the belt acts like a second set of abs to prepare your entire body to lift heavy loads.

To brace yourself for those super heavy lifts you’d take a deep belly breath and hold it, a method of “breathing” called the Valsalva maneuver. The Valsalva maneuver helps create intra-abdominal pressure that cushions and supports your spine. And that’s where a weightlifting belt bestows its powers. With a lifting belt, you do your deep belly breath into the belt, which pushes back against your abs. This amplify the effects of that intra-abdominal pressure, and in turn, helps protect your back and lets it handle the stress of heavier loads even better. Weightlifting straps are a sure way to fix your bar in place and prevent sliding.

Wearing a belt by itself won’t automatically level up your strength and lifting ability. There’s a learning curve to wearing it and lifting with it on (just like there’s a learning curve to being able to properly apply intra-abdominal pressure and lift). Sure, some can reap the benefits right away, but it’ll take most a while before things will click.

When you throw on a belt and use it properly, the skies part, birds sing, and your deadlifts or squats (or both) get a noticeable boost. Greg Nuckols of Strengtheory.com found that well-trained belt users can generally move 5-15% more weight for the same sets and reps, be able to squeeze in an extra couple reps at the same weight, or lift the same weight for the same number of reps with less effort. That’s pretty significant!

We can take this to suggest that over time training with a belt will likely get you stronger than training without a belt. This makes sense in the context of being able to do more overall “work” (i.e. lifting more weight and banging out more reps) and continuously push your body to improve, a process called progressive overload. In the long-term, you can gain more muscle size and strength.

A weightlifting belt can be used for squats, jerks and deadlifts. Experienced lifters throw the belt on for near-maximum efforts, and take it off for regular training and warm-ups. Generally, “near-maximum” is a weight that is 80% or more of your maximum lift. The exact percentage is often arbitrary, so wear it when you think you really need the extra support on big lifts.

How to wear a weightlifting belt?

1) Take a breath (hold it)

2) Place the belt in position and brace the abdominal wall

3) Draw the belt just tight enough to slightly restrict your braced abdominal position to achieve maximum benefit

Weightlifting belts are going to be uncomfortable for a while, especially as you’re learning to get used to one. However, once you get comfortable with your belt, you can start to experiment with changing the belt’s position on your torso. For instance, Omar Isuf, a strength and performance coach, says that experienced belt-users tend to wear their belts higher on their torso during a deadlift than they do during a squat. More specifically, in a deadlift you might find wearing it around the mid stomach to be more comfortable. During a squat, you might like it above the iliac crest.

You also want your belt to be tight enough to stay in the same place while you lift, but not so tight that you’re cutting off full, deep breaths or circulation. The clothes you wear and even down to how much water you’re holding could influence how tightly you have to pull your belt. If you’re just learning, it’s okay to wear it a tad looser until you learn to love its not-so-tender embrace. Finally, keep in mind that your new belt needs to be broken in the same way a shoe does.

Happy Lifting!

Another Good Reason to Wear Wrist Wraps During a Workout

A wrist wrap is a band of elastic material tightly wrapped around the wrist to provide support during heavy lifting or while performing an exercise that places a high amount of stress on the wrist. Such wraps are a basic and effective accessory or gear in weightlifting. Durable fabrics such as nylon, cotton, suede, and leather are used in manufacturing straps. Wraps come in several varieties, styles, and material to suit the styles of different athletes. It is a tool for powerlifters, bodybuilders, weightlifting wrist support for weight training, strength and cross training for both men and women. This gear allows users lift heavy items at a time and it stabilizes the wrist joint for better performance.

Wrist wraps are designed to help bodybuilders or powerlifters lift more weight over longer workout and reap maximum benefits. The Wrist wrap is constructed in such a way to maximize wrist stability. It secures the wrist and helps minimize fatigue on the wrist during repetitions. To improve size and strength of specific muscle groups, using wrist wraps can help identify which muscle weaken first. These wraps function by essentially showing the weak points in the grip.

Why wraps should be used

Using this gear allows frequent training with heavier weights and permits more repetitions. During exercise, grasping the weight may become compromised and hinders repetition due to poor grip. The wrist wrap allows one concentrate on training specific muscles, prevents limitation, which in turn stimulates strength and muscle size. The essence of using such equipment is to enhance grip mount on a dumbbell, barbell or resistance cable machine. It allows concentration on target muscle groups during workout by securing the wrist to the weight. Wrist wrap reduces wrist fatigue and stress on the wrist and hand during weight lifting sessions.

When wraps should be used

Wrist wraps should be used only when lifting heavy weights. Using wraps continuously can affect muscle development in the forearm. Poor development of muscle in the forearm may affect lifting strength in an individual. Below are some of the examples when wraps are a must have:

  • Individuals who have a wrist injury or recently suffered from injury
  • Tendency of hyperextended wrist during bench press
  • Older individuals or people suffering from wrist arthritis
  • Lifting very heavy weights

Benefits using the wrist wrap

  • It provides good posture to the wrist. Wrist wrap keeps the wrist straight. Thus, it reduces hyperextension caused by lifting.
  • It helps protect the wrist during exercise like CrossFit that requires lots of repetitions, where focus is drawn towards fast movement rather than keeping the wrist in the right position; this may cause wrist stress or strain.
  • During weightlifting, repetitions can be limited due to poor grip. Using wrist wraps provides good grip support and helps work on target muscles without worrying about the grip failing. Therefore, it allows one to train consistently for longer durations.
  • It provides stability and flexibility to the wrist. Thus, it enhances workout variety, builds wrist strength and prevents wrist pains associated with workouts.

Happy Lifting!

Tips to Use Stall Bars for Strength Training

Stall bars, aka Swedish bars, should be part of your strength training equipment. While they are used in gymnastics, you can also use them for strength training. As a matter of fact, stall bars can be effectively used for muscle development and increase flexibility in your body. Let’s know you can use them.

According to many gymnasts, stall bars is on the list of most powerful tools that have been invented so far. They are used mostly by fitness enthusiasts and gymnasts. Aside from this, they are also used for rehabilitation, pre-rehabilitation and mobility in order to prevent injuries, correct posture and enhance body alignment.

You can use the equipment at your local gym. You can also build your own if you want to.

The Use of Stall Bars for Strength

Straight Arm Strength

This exercise can help you improve the strength of your straight arm. To do this exercise, what you need to do is lean toward the bars supporting your weight with your arms.

At first, this exercise can be hard for you to do. You can use your legs for assistance. Over time, you should try to get support from your arms only.

With the passage of time, this training will give strength to your elbows, lats and shoulders.

Straight Arm Strength

By contrast, this training is more difficult. In this exercise, you support your body weight; however, your back is against the bars. You may find this progression difficult. If you do, make sure you use your leg for assistance.

With back support, you can make your tendons stronger, thus preparing your body for a harder training. However, this exercise can give you a lot of benefits even if you don’t do other exercises.

You may feel it uncomfortable to hold your position since your body will be in an odd position. Moreover, there is no support and you will need to put in a good deal of strength to maintain your position.

We suggest that you use different grips since the stimulus may be a bit different.

Human Flag Training

You can also use stall bars for human flag training. If you want, you may change the grip width since they are quite comfortable to hold.

It won’t be possible for you to do the human flag at first. You can use the progression described below.

In this progression, you learn how to support your body and develop the required strength. What happens is that you try to turn yourself sideways attempting to elevate your legs.

You should take a grip and hold it for a while. You may fail to do so at first. If you do, make sure you work on building your overall strength.

To cut a long story short, if you are going to use Swedish bars for strength training, we suggest that you follow the advice give in this article. This way you will be able to get the most out of your equipment while staying on the safe side throughout the process. Hope this helps.