The rest of the muscle groups, including the legs, back, shoulders, were also my favorite. However, they were without a spark in the eyes and special zeal. In the last two years of very intense training, I have developed a set of favorite exercises. Yes, I would not have thought that one day I would like the following options for working with weights.

But in those years I either did not do them, or I did it wrong. In some places, these are technically difficult exercises. During the performance of which it is necessary to feel the working muscle group well. Otherwise there are no benefits.

I learned to feel the best gym workouts through the efforts of the trainer and my own. I have studied thematic materials on the network. Likewise, I have watched videos with the participation of experienced athletes and trying to repeat what I saw. Let me talk about some of the best gym workouts.

Best Gym Workouts

In addition, a number of the best gym workouts below have come to my liking. They allowed me to solve certain problems. For example, with the growth of a certain muscle group or with an ever-aching lower back. Well, aside the lyrics, let’s move on to practice.

1.    Bench press

How long do you bench press? “Is a classic question when discussing achievements in the gym, which is not surprising? One of the basic exercises that determine overall strength, besides the squat and deadlift.

And this is one of the few exercises that has remained a favorite after a few years of training. However, now I will not answer the above question in its traditional form: “How much do you press at a time?”

I stick to the number of repetitions in the range from 8 to 15. In addition, I perform the classic bench press at most once a month. The rest of the time I work more with dumbbells and at different angles of the bench. I would also do them in the crossover and on the uneven bars.

For me personally, a simple bench press is not very effective. It is because the shoulders work more than the pectoral muscles. In general, the working weight of the bar is 100-110 kg for 8-12 times in 3-4 basic approaches. However, this is one of my favorite exercises.

I will give one piece of advice that helped me personally to relieve the shoulders a little when doing the bench press. Bring your shoulder blades together, then the shoulders will be motionless. 

By the way, this is a powerlifting technique for doing the exercise, excluding the bridge. I do not use it, as it reduces the range of motion and simplifies the exercise. The maximum range of motion is good for muscle growth. Again, a lot depends on the structure and how the muscles work. It is one of the best gym workouts.

What is good for one person may not work for another at all. Therefore, weight lifting is an individual sport with no universal advice. You need to try everything on yourself and choose the most effective exercises and principles.

2.    Dumbbell bench press

In my honest opinion, I practically did not load my pectoral muscles with dumbbells, considering this exercise useless. When I started working with a coach, I did it automatically. They say, it is necessary and important. But gradually I began to really feel the work of the chest, and much better than during the barbell press.

I especially like options with different angles of inclination of the bench (30 degrees, 45 degrees, and upside down). Actually, the main progress in the appearance of the chest. It is especially in the upper part, in the so-called “collar.” It is one of the best gym workouts.

To this, I will add not only presses but also dumbbell spreads. The reason is simple – when pressing dumbbells, the amplitude is greater, plus the arms do not fix, they move freely. I can force the pectoral muscles to work and not the deltoid. Also, with the bar, you can fix them in the same plane and here your joint structure acts as a limitation and features of muscle attachment.

3.    Crossover

I don’t recommend this exercise to beginners.  They are really better off focusing on basic movements. But I highly recommend it to advanced athletes who want to give a certain shape to their chest. Reduction of arms in a crossover (movement from top to bottom), raises of arms (from bottom to top from the lower blocks), and lying information are great.

All these exercises allow you to perfectly trim the chest, outline them and give an athletic shape. It is important to feel that you are working with your chest and not with your hands or anything else.

There is no movement in the elbows, we use only the chest ones, specially trying to strain them. At the end of the exercise there is a burning sensation in the target muscle group. It means that everything is ok – the pectorals were pumping, and not it is not clear what.

The good thing about crossover work in comparison with a barbell or dumbbells is that the muscles are constantly in tension. In turn, with a bench press or dumbbells, when you fully extend the arms, the load from the muscles goes to the joints. It is one of the best gym workouts.

4.    Side Dumbbell Raises

For a long time with training, there was a problem – they did not grow in any. True, from the workouts I did for them only the classics, like lifting dumbbells up, “Arnold press” or press the bar up while he sits and stands.

He achieved a visible result only by containing in the exercise program many kinds of dumbbell that bred to the side. These include sitting, standing, and lying on his stomach. It also includes lifting the dumbbells forward. He also added other exercises, including lifting a barbell or block in front of him. But most of all, I like the cultivation of dumbbells to the sides.

The exercise is quite difficult and you do not need to use a lot of weight when performing it. It is imperative to feel the target muscles and train the deltoid, not the arms, back, or anything else. You need to pull your elbows up, visualizing that you are pouring liquid from two jugs.

According to the explanation, everything appears simple. However, I learned about these muscles when I worked with dumbbells for a few months. The most significant thing is not to chase big weights. You don’t need them in the stated exercises and can only harm, totally breaking the execution method. It is one of the best gym workouts for men and women.

5.    Deadlift

Honestly, I never liked this exercise before and did it because I had to. But obviously something was not going very well. It is because often after his heroic attacks on impressive weights for me, I received minor injuries in the lumbar spine.

There were no doctors, but such adventures brought little joy. For a long time, he even avoided doing deadlifts, blaming it for his problems. However, it was necessary to do it correctly and not push for weight.

As a result, I returned to this exercise, and it was this exercise that helped to solve problems with the lower back (often ached). It is an active workout of the press. I like it because it is simple and best gym workouts for the back.

Roughly speaking, I started all over again, that is, with minimal weights. I have previously learned the technique of performing the exercise. It is important that the bar is close to the legs during the entire movement.

Also, it is necessary to control the lower back. In no case you should hump your back, in which case the load falls directly on the spine. It is fraught with injuries. If you move the bar forward from the legs, then this also creates an extra and unnecessary load on the lower back.

When I started doing the exercise correctly, I was able to perfectly strengthen the extensor muscles of the back. At the same time, the lower back stopped hurting. Although, everything here influenced the complex, of course.

6.    Hyperextension

This is the second exercise that made it possible to strengthen the back well. I previously avoided doing due to the eternal problems with the lower back. Again, when doing it, it is important to control the lower back, bend and unbend smoothly.

At the top point do not bend in an arc. In the starting position, the back is completely flat, and not arched. It is necessary to return to this position when extending. At the same time, the legs should be straight and not bend at the knees. It is one of the best gym workouts for back.

I do hyperextension once or twice a week with weight. I hold pancakes in front of me on half-outstretched hands. It’s more convenient for me than pressing them to my chest or placing them on my back. I highly recommend this exercise for strengthening the extensors of the back, and for girls it is also useful for training the buttocks.

7.    Hammer curl with dumbbells

I don’t know why, but I just love this exercise for training brachialis. This is the brachialis muscle that runs between the biceps and triceps. She is partially responsible for the peak of the biceps. It is also one of the best gym workouts for brachialis training.

When you push it out when the arm is straining in a bent state, it will give good results. Most often I perform this exercise by sitting and resting by elbow. Occasionally I work while standing, but in this situation I have to particularly control my elbows so that they do not move.

8.    Block pull to the chest

To do the exercise correctly, you need to try to pull your elbows down, and not bend your arms at the elbows. Imagine that the arms are just hooks. The block is pulled by the elbows. By the way, the same rule applies to pull-ups with a wide grip.

We lift the body at the expense of the back, not the arms. But if the goal is to train the biceps, then you can pull yourself to the horizontal bar with your hands. However, you should change the grip.

In the case of the block, it is better to work only with your back. Specifically for the muscles of the arms, this is a weak load. It falls more into the ligaments and tendons. Naturally, I perform on the upper and middle part of the back. I like many other exercises, but most of all I like all kinds of block pulls. Many experts say it is one of the best gym workouts.

Final Words

If there are discomfort in the knees when doing heavy exercises, then do not forget about a good warm-up. Also, also try to tire your legs with extensions beforehand. Weightlifting bandages also help.

All exercises mentioned above are the best gym workouts. You must get guidelines from your instructor to perform them in a better way. Only then, you can achieve better results. At the same time, you must remain consistent and patient until you see the outcomes.

Here’s my 8 best gym workouts and exercises. I understand that this is not quite the usual set, as for your favorite exercises. But we are all different, each has its own path of training and self-development. This topic is vast, so share your own sets of exercises and training experiences in the comments.

The post Best Gym Workouts – Top 8 Picks for Men appeared first on best fitness lifee.

Eating a healthy diet with adjusted assumptions is difficult. Many nutritious foods are so expensive that some people choose cheap foods. However, many affordable foods are healthy and easy to add to your diet. This article analyzes nutritious and inexpensive foods as well as their health benefits.

When we talk about healthy food we are not referring only to salads and cooked vegetables. We can eat well and enjoy delicious dishes like this selection that we have prepared. Also, we’ve used inexpensive ingredients to make the winter slope a little smoother.

Eating well and cheap is just a matter of getting organized. If we use seasonal products we will avoid crazy prices. And if we dedicate half a day to cooking or at least leave the dishes partially prepared, we can have food ready for the whole week.

Cheap Healthy Meals – Top Picks

Here are the best cheap healthy meals for your overall diet regime. You can use these food items in summer and winter. They will keep you healthy and help you avoid diseases. Continue reading!

Chickpea salad with mint

Even if it is summer, you should not forget to incorporate legumes into your weekly diet. A good way to eat them is in a salad, this time a chickpea salad to which you can add your favorite vegetables. It a different touch by chopping some fresh mint leaves that you will add when serving the salad. Besides, you can swap the chickpeas for lentils or beans. Take advantage of these types of recipes to give out all those “few” that we are left in the fridge. It is one of the best cheap healthy meals.

Potatoes with cherry tomatoes

You can prepare this dish in a moment and it is a delight. We are going to use already cooked potatoes to save time. And we are going to cook them in a pan with a splash of extra virgin olive oil and some cherry tomatoes cut in half. To give it a touch of flavor, we are going to add some dried aromatic herbs. We love it with rosemary and thyme, but you can try until you find your favorite combination. You will tell us. This dish can be served hot or cold, although we recommend that you take it warm. In this way, the flavors enhance.

Corn on the cob with a garnish

Another of our favorite ingredients throughout the year is corn. We love corn on the cob. We suggest you cook them on the grill or barbecue. You can use the pan or griddle directly and accompany the corn on the cob as your favorite garnish. Our recommendation is a cook of pinto beans. It is one of the best healthy cheap meals.  For example, having them cooked you only have in the same pan in which you brown the corn, cook them with a little garlic and onion. Now, give them a touch of paprika and a dish ready to enjoy. A quick, complete, and inexpensive dish that the whole family will like.

Seafood with Sauce

Another of our favorite fresh recipes is the seafood, and as we said that we were going to prepare inexpensive recipes. We are going to use it for our mussels, natural, that you can buy fresh, already cooked or canned. Also, cooked prawns and pieces of squid. To this, add diced green and red bell peppers, finely chopped onion, and optional tomato. Dress in extra virgin olive oil, apple cider vinegar or wine, and salt. We love to drink it cool and if it is already in front of the sea, why more.

Cold melon soup with ham

Another seasonal recipe, which we can also leave prepared from one day to the next, is this cold melon and ham soup. We only have to peel a melon, chop it and pass it through the blender. Now, we can add water to leave the texture that you like the most, although the melon already has a lot of water. It is one of the best cheap healthy meals.  It is not usually convenient. Top it with a drizzle of extra virgin olive oil, a few drops of balsamic vinegar, and add ham cubes as a topping. If you prefer, instead of ham you can put pieces of boiled egg, corn, even some seeds. They provide a crunchy touch. And to enjoy a light and refreshing soup.

Black bean

A different way to prepare hummus is to use black beans instead of the traditional chickpeas. The procedure is the same, only we change one legume for another. These come ready to eat and are perfect for preparing hummus quickly. You have them without soaking and cooking of the legume. To accompany the hummus, we think of using carrot, cucumber, and celery, which we will cut into elongated strips, like “sticks” to dip the bean hummus. It is one of the best cheap healthy meals.

Pasta in salad

Another of the essential recipes in summer and winter are salads. Well, enjoy a healthy pasta salad, opt whenever possible for a whole wheat pasta to which you can add your favorite vegetables. We love it with corn, beets, and canned tuna. However, the options are unlimited. It is one of the best cheap healthy meals.

Summer rolls

For this recipe, you will need rice paper wafers. They are similar to the wafers for dumplings only that they are made with rice and do not need cooking. It is enough to soak them in water until they soften. We will fill these wafers with vegetables that we will arrange vertically on the wafer so that we can later close it into rolls. To accompany a soy or tamari sauce, a sweet and sour or the classic hummus is great.

Lentil and carrot salad

Again a recipe suggestion in which the legume is the protagonist. In winter, yes, do not forget them, in a salad they are delicious. This idea that we give you will surely not leave you indifferent. It is a salad of cooked lentils and also cooked carrots that we dress with a mixture of virgin olive oil. We also use a little vinegar and a touch of curry powder. A version of a salad that this winter is sweeping at home. Besides from one day to the next, it looks great, and to take in a Tupperware to the beach seems ideal. Are you excited by the exotic touch of curry?

Vegetable and potato stew

The typical stew that we eat in autumn or winter is brought to summer, we just have to prepare the stew traditionally and let it cool. It is a dish that may seem like it only appeals in the cold season, but surely its warm or cold version will surprise you. No doubt, it is one of the best cheap healthy meals that you can prepare at home. Also, you will love the taste of this dish. So, don’t forget to prepare them. The interesting thing is that you can make them for your kids.

Dressed pumpkin

It is simpler, you know that we love to offer you simple recipes but without forgetting the taste. This seasoned pumpkin dish is tasty, nutritious, fresh, and healthy at best. The aim, starting with the pumpkin already cooked and cut into bite-size cubes. Prepare a dressing with a good virgin olive oil, vinegar, mustard seeds. Also, add some raisins to enhance the sweetness. And that’s it, besides, the pumpkin now in winter is great for us.

Sweet potato salad

As you hear it, you will only have to substitute the potato in the country salad for cooked sweet potato. The rest of the ingredients are green pepper, onion, tomato, etc. Also, there are some other items such as black olive, boiled egg, or canned tuna. Your salad is ready for sweet potato. You will see that the flavor is sweeter, play with the dressing until you find the point that you like the most.

Stuffed avocado

Imagination to power split the avocado into two parts and empty the. Reserve the content that you will mix with your favorite vegetables. We recommend adding a touch of sweet corn and if you want to throw the house out the window. Make this dish something special, place a cooked peeled shrimp topping each avocado half. It is a way to make a simple recipe something more striking. Undoubtedly, it is one of the best cheap healthy meals you can make at home.

Cold pumpkin and goat cheese cream

A cream that adults and children alike, who does not like pumpkin? Well, starting with pieces of roasted or cooked pumpkin, beat it adding a good splash of extra virgin olive oil. Also, add a pinch of salt and serve cold. Just before serving, cut some pieces of goat cheese and add them as a topping. You will see that it does not leave you indifferent and it is simpler and faster as well the best cheap healthy meals.

Beetroot with mustard

Continuing with the super quick and simple dishes. Can you imagine opening a package of already cooked beet? Cutting it into small pieces, preparing a mustard vinaigrette, adding some poppy seeds to taste, etc.? Or mixing, cooling, and serving? Get to work, is another of the essential this winter. Take it to the beach in Tupperware and enjoy a refreshing, healthy cheap meal at any time.

Potatoes with mint

For this recipe, we use the tiny potatoes that we usually find in the markets for garnish. Once we have the potatoes cooked, we reserve them while we make the mint sauce. For the sauce, we will use virgin olive oil, lemon juice, salt, ground black pepper. Also, we will use a good handful of fresh mint leaves. We put everything in the blender and emulsify, serve the cold potatoes with the sauce on top and enjoy!

Grilled corn on the cob

The cob passed through the grill, pan or grill is a great dish accompanied by some protein. Besides being hot, you can enjoy the warm or cold. So, it is a great option when cooking and reserving them to eat the next day in the mountains or the pool.

The Importance of Cheap Healthy Meals

If you are on a budget, you will always look for something cheap. When it comes to healthy food, we have given you the list. These food items are a rich source of essential vitamins, proteins, and antioxidants. All these essential nutrients are good for your health. They protect you from different diseases, such as heart disorders, diabetes, brain problems, and cancer.

At the same time, these dishes or meals can also help you with weight loss. Remember, weight loss becomes a problem for many people. That’s why it is important to take care of your health. Exercise is important for your health. Many people follow celebrities and their diet. Keep in mind that these dishes are far better than the diet regime of athletes and celebs.

The reason is that I have personally researched and made these meals for years. They have helped me in keeping my body fit and maintaining overall health. That’s why I always recommend my readers to follow these best cheap healthy meals so that you can stay healthy.

Lastly, in this post, I have tried my level best to give you unique recipes. It is important to follow at least 3-5 recipes from the list. These cheap healthy meals are indeed best for your health and wellbeing. So, make sure you don’t avoid them. Until next time.

The post Cheap Healthy Meals for Your Wellbeing appeared first on best fitness lifee.

They also strengthen your spine and neck to improve posture, strengthen your body to prevent you from getting injured, and your core strength for daily functional exercise. Improve Enter the country with these 30 exercises to build strength, size, and prevent injury. Read on!

Best Back Exercises

Following are the best back exercises for both men and women. Continue reading!

Bentover Row to Neck

Hold the bar on your head and lean forward so your torso is parallel to the ground. Grip your shoulder blades together and put your weight on your neck. This is different from the chest barbell row, so you should lose weight more than you would with barbell row.  

Yates Row

Hold the bar with a downward grip at shoulder level. Keep your hips in a natural arch, bend your hips and lower your torso by about 60 degrees. Weight the navel with a small cheat (use momentum to start each person). However, do not turn your hips backwards. If you have wrist straps, you can use them for easier grip.   

Swiss Ball Reverse Back Extension

Re-face down the ball and with your hand on the ground, you walk your body forward to support your waist. Squeeze your buttocks and lift your hind legs until they are level with your torso.   

Suspension Trainer Inverted Row

Lengthen the strap and hold the handle. Stretch your arms and rest your body on the trainer, leaning back so that only your feet are on the floor. Strengthens the core and keeps the body straight. (The lower the handle, the harder the exercise. Raising your foot over something makes it harder.) Turn your palm toward your foot and your paddle up. Take a total of 75 personnel , taking breaks as needed . Do one rep before overlooking each set .     

Squat

Place in a squat rack or cage. Hold the bar a little wider than your shoulder width. Basically wide and comfortable. Retract the scapula and unlock the bar. Step back with both feet and turn your toes to 30 degrees. After inhaling, bend your knees and hips and lower your body as low as possible without losing your hip arch. Push your knees down. Rest your hips while stretching your knees.         

Suspension Trainer Chinup

Attach the suspension trainer to a sturdy, overhead object. Handles should be smaller than the width of your shoulders and high enough to prevent your feet from touching the floor when hanging. Hold the handle and palm toward you and hang them. Lift until your chin touches your hand. Start lowering yourself, with your elbows away from your body and your palms forward. Proceed slowly (Back to the 3 ～5 takes seconds). It’s a repeat.    It is one of the best back exercises.  

Superman

Lift your hands and feet off the floor (straight) so that only your hips make contact with the floor. Shrink your back as if you were about to touch the ceiling with your heels and elbows. 

Aquaman

Set up the same as for the back extension and lift your left arm and right leg from the floor. Keep your arms and legs straight for 1 second, then lower your back. Repeat for right arm and left leg. It’s a repeat.   

Bentover Reverse Flye  

Set the same as for the Neutral Grip Row, but lighten the dumbbells. Set a timer for 3 minutes. Raise your arm to the side 90 degrees and push your scapula up for 1 second. Complete the set and rest until the end of the 3 minute timer .   

Seated cable row

Attach a straight or slow pulldown bar to the station block in the row of seats. Footrest foot placed , slightly bending the knees, sit on a bench (or floor). Keep your hips flat, tilt your hips forward and grab the bar, line up to your sternum, and align your scapula in its final position. Before you start the next person, stretch your arms and feel your back stretched.     

Back extension

Secure your legs to the back extension bench, bend your hips approximately 90 degrees , with your torso leaning forward . Stretch your waist so your body is straight. It is one of the best back exercises.

Hang clean

First, press the bar against your body with your hand at shoulder height. Keep your hips in a natural curve, bend your hips and knees (like a squat) and lower the bar just above your knees. Explode your hips as you are jumping, shrug your shoulders and pull up in front of your torso. When the bar reaches the level of chest, bend your elbows, twist your wrist, and grab the bar at level of shoulder.   

In this pose, your palms are facing the ceiling and your shoulders are facing forward. At this stage, make sure your back is straight and the bar is in the center of gravity. Bend your hips and knees while grasping the bar to absorb the shock.  

Lying Lateral Raise

Set up an adjustable bench with a 30- degree tilt, lie on your chest with dumbbells in your hands. Grip your shoulder blades together and raise your arm 90 degrees to the side so your palms are facing up. 

Pike-Up to Superman

Put your toes on the ball and take a push-up posture. Bend your hips and roll the ball towards you so your torso is vertical. Straighten your body again and roll it back to stretch your spine, then roll the ball along your legs, your body with your arms over your head and your hands still forming a straight line on the ground. It should look like Superman is flying. It’s a repeat. Pull in latitude to return to the push up position and start the next person.    It is one of the best back exercises.   

Blurpee

Stand with your feet separated from your shoulders. Then crouch and place your hands on the ground. Now quickly push your foot back so you are above the push-up position. Lift your legs so that they fall out of your hand, then jump quickly. It’s a repeat.    

Towel Cable Row

A suspension trainer is required for this exercise. Grasp the handle, stretch your arms and support yourself, your body resting on the suspension trainer, and your feet only on the floor. Strengthens the core and keeps the body straight. (The lower the handle, the harder the exercise. You can raise your legs to make it even more difficult.) Start with your palms towards your feet, then turn your wrists outwards with your body facing upwards. , Keep your palms facing up. Move to the upper position.   

Towel code string

Hang the towel on the cable pulley and stand in front of it. Hold one end of the towel with both hands and prepare to align. Squeeze the shoulder blades together and line the towels up to the rib cage.  It is one of the best back exercises.

Landmine One-Arm Row

The end of the bar 1 and place it in one of the corner. (To prevent damage to the wall or floor, wrap a towel around the end of the bar or put a filler in the corner.) With your back to the corner, hold your weight with your right hand and hold the bar at the opposite end. I will. .. Stand with your left leg facing forward. Bend your hips slightly above your torso, keeping your hips flat on the ground. Replace the shoulder blades and line the bars up to the ribs.        

Wide-Grip Pullup

Grab the chin-up bar with an overhead grip that is wider than the outside width of your shoulder. Hang up on the bar and lift your chin up. 

Swiss Ball Leg Curl

Sleep on your back on the floor and put your heels on a Swiss ball. Tighten your abdomen, keep the core in the plank position, dip your heels in the ball and lift your waist off the floor. Bend your knees and roll the ball towards you. Keep your hips raised throughout the set.   

Snatch-Grip Rack Deadlift

Set up as you would for a deadlift. Place the bar on a safety bar about 2 inches below your knees and do it with a power stand. It has a bar wide open, the width of the shoulders about 2 and release times. Stand with your back up and pull the bar towards the front of your thigh.  It is one of the best back exercises.

Inverted Row

Place the barbell on the power support (or use a Smith machine) at approximately hip height. (Approximately four rungs should work.) Lie down, place the bottom of your heels on the floor, and hold your hands, shoulder-width apart. Hang from the bar so your body is straight. Grasp the shoulder blades together and stand until your back is fully contracted.    

Alternating Dumbbell Row

Bend your hips forward and row your dumbbells to the side, similar to a Romanian deadlift. Lower it and repeat on the other side. 

Trap-Bar Deadlift

Use the trap bar to stand your legs apart with your hip width. Bend your hips and grab the handle. Keep your hips in a natural arch, move your heels upright and straighten your hips and knees.  

Chinup

Use of a fractured wrist (palm facing the front), away to the height of the shoulder 1 bars have hanging from the dominant hand. Lift from under the movement until the chin is at the bar.         

Incline Dumbbell Row

An adjustable bench 30 ～45 arranged at a slope of degrees, will be next to face down the chest. Grasp the dumbbells with both hands and pull the shoulder blades back together while moving the weight sideways with the paddle. 

Pallor Press Iso Hold  

It is one of the best back exercises. Attach a solo grip handle to the cable pulley and position it approximately at shoulder level. (You may correspondingly wear a band). Now, grasp the handle using one of your hand and the other with the other hand, and move away from the machine to tension the cable. Turn 90 degrees to the left so the left side faces the machine . Stand with your legs spread across your shoulders and your arms extended forward. The cable tries to twist your body towards it: resist.    

Dumbbell Romanian Deadlift

2 Grasp the two dumbbell, then release both feet at hip width. Keep your hips in a natural arch, bend your hips back, keep your torso forward, and lower yourself until you feel the hamstrings stretch. You can bend your knees. After returning, squeeze your glutes at the top of the movement. It is one of the best back exercises.  

Weighted Pull-Up

Wrap the weight belt around your waist and pinch the dumbbells between your legs, or use your weight only if the weight does not complete the person in charge. Place your hand outside your shoulder width and hang it from the chin-up bar. Raise yourself until your chin is at the bar.  

Deadlift

Stand with your legs spread across your hips and bend your hips back . The grip should be just outside the knee. Keep it flat black, stretch your hips to a standing position, wait for your hips to move and your shoulders back down, then pull up from your body until the bar locks. When shooting, keep an eye a few feet above the ground. Gently lower the bar to the starting position.  

Conclusion  

When it comes to the best back exercises, you have to first motivate yourself. Also, it is important to have energy in the back. For example, if you have back issues, then there is no need for exercise.

Besides, all these exercises will strengthen your back. All of them are the best back exercises that will make the muscles strong in your back. There is no need to focus on all of them. You can focus on a couple of exercises that suit your requirements. So, when you do these best back exercises, you will gain momentum and strength in a few months. Make sure you also focus on your diet while carrying out these exercises.

The post Best Back Exercises To Increase Strength appeared first on best fitness lifee.

Pimples Pop up could be due to Heredity

The very first thing people need to understand their issue. Pimples can be genetic too, it happens because of glands produces a lot of sebum and it forms pimples a lot. If this is the case with you, you must concern to some skin doctor. They will offer some natural methods for such kind of treatment. However, they will care your skin with special medicine soaps. strecth marks could also be treated at home.

5 Proven cures to get rid of acne

1. Green tea 

it could be a be good to cure pimples for your skin. Green tea helps in both the ways whether you apply it on your skin or drink it. It consists flavnoids and tannins, they help in defeating inflammation and bacteria (this is reason of pimples).  If you want to avoid applying green tea directly on your skin this is possible. You can find out some products which contains green tea. Boil green tea for 3 to 4 minutes and cool it, then just apply it all over your face with the help of cotton.  Wash it after 10 minutes. In some time you will have good results.

have you check our new article about How to reduce stretch marks naturally?

2. Moisturize with Aloe Vera

Aloe Vera is the best thing in the world. If you are concern about your health and skin this is best to go for it. As this is a tropical plant with leaves and it produces a clear gel. One can get number of profits from this tropical plant. It has the most capacity of fighting back with bacteria . Use it everywhere on cuts, burns it works everywhere. You just have to apply aloe leaves with a spoon. Apply all over your face and leave it for some time then just wash your face.

3. Spot treat with other essential oils

Numbers of vital oils helps us in keep our skin healthy. They have capacity to fight with antibacterial and anti-inflammatory. Rosemary and lemongrass are one of them.  You just have to mix one part important oil with nine parts water. With the help of cotton you can apply directly on your pimple. After that apply moisturizer otherwise you can just leave that. Do this process once or twice in a day (it depends on your pimple.

You may interested to read How to relieve stress and anxiety naturally without medication

4. Egg whites

least not the last to cure pimples you can try Egg white is also so useful for taking care of your skin. it is considered as the best and old beauty stuff. It helps in tightening the skin plus it unclog pores and reduces inflammation. Apply it twice or thrice in a week. After applying leave it for 10 minutes and then clean it.

Best organic and natural skincare products with a strong emphasis on the visible effect !

The post Top 5 remedies to cure pimples appeared first on best fitness lifee.

Video games have transformed the lifestyle of some generations. According to a study published in the Youth Sport Trust in the United Kingdom, one in four children under 18 considers that they play sports because they use video games.

It is an alarming fact, because not only is physical activity confused with playfulness, but it also betrays that they do not practice any kind of sport.

Surely you have heard about the debate in which current education is between encouraging physical activity. Some schools are beginning to implement the physical activity, from early in the morning, daily.

It is a paradoxical situation, probably, there has never been so much talk about the advantages of leading a healthy life, however, entire generations overlook it.

The traditional exercise vs. the videogames

Playing video games does not have the same result as playing sports. Some players have burned up to 300 calories after a tense and distressing session. This is especially in front of the console. Our body consumes calories even while at rest. It is true that the sport leads to calorie loss, its benefits do not end there.

Sport is an activity that generates a series of benefits in our body that do not get video games. Our predisposition to each of these activities is also different. However, it can be confusing. When we exercise, we work on constancy, inner strength, self-improvement and interaction with other people.

Not to mention the physical advantages. We do it as a value that we incorporate into our lives and have an impact on our day-to-day.

When we play video games, obsessively as the user who burned 3,000 calories, we neglect social links to the extreme. The way of relating is modified and the constancy and self-improvement are only trained to compete, not as a value.

How many calories do we burn playing with the console?

There are videogame designs or programs where you can dance, run, jump, do yoga or stretching. If they are taken as complementary activities they are fantastic. If you want to lose weight or maintain an active and healthy life through sports, it is not the best option.

It is estimated that, during this game, 70 calories can be lost on average. The same as calories that our body burns watching television or for an hour of sleep.

When we use video games as an excuse not to leave home

It is not about disabling video games, just identifying them as a game or hobby other than sports. During the winter, we feel much less leave home. We look for games that allow movement in the comfort of home is a fantastic excuse. As long as we keep in mind that it is fabulous and fun, but it does not replace physical activity.

Video games also allow us to share family time and have fun as a group. If you are looking for games for rainy afternoons there are, even in the market there are many games such as Beat Saber, Ring Fit Adventure or Just Dance, which allow you to exercise and have control of the activity through the arms and legs. Do you think video games are a good exercise? Share with us in the comments.

The post Do we really exercise with video games? appeared first on best fitness lifee.

Its purpose is to eliminate harmful eating habits. Another purpose is to accustom the body to the consumption of healthy and fresh foods. In addition, she added the consumption of protein shakes in order to avoid protein deficiencies. Fizzy and sugary drinks are totally prohibited. They are the ones that contribute to weight gain. Similarly, processed and pre-cooked foods are out of this diet.

In addition to following the diet, Adele has combined it with physical exercise. She practices Pilates three times a week, and that has also contributed to losing weight.

How does the diet of Adele work?

Vegetarian cuisine varies and does not have to be strict. In the case of the diet that follows the singer to consume dairy products and eggs. She recommends doing so in moderation. You can find thousands of recipes on the web and plan the daily menu. This may consist of five meals a day, distributed as follows:

• Breakfast: fruits with yogurt, a slice of bread and a cup of coffee without sugar.
• Snack: a cereal bar or jelly
• Lunch: Pasta with vegetables, or rice sauteed with vegetables, or any other nutritious dish.
• Snack: a cup of chopped fruits.
• Dinner: It can be a protein drink or an omelet accompanied by zucchini and whole wheat bread.

This is an idea for you to create your own menu. However, it is important to have a healthy eating habit and eat at proper times. As for dinner, it is preferable to eat early to take advantage of the calories burned – told Adele.

Although this diet was very useful to the famous celebrity, it is important to know that each body is different. Therefore, if you want to start a diet and need advice, consult with a nutritionist. He or She will recommend the most effective methods to lose weight according to your condition. The nutritionist will help you prepare an organic and healthy menu.

The strict diet helped Adele Lose Weight

The singer has made a fairly healthy and effective diet (it is in sight). However, it has not been a miracle diet nor has it been the flower of a day. She herself gave the keys to her weight loss in an interview in People magazine. A weight-loss caused by, according to her, health problems, since she would never want to look like a magazine model. If that is also your case and you wonder how you have managed to lose 30 kilos and improve your health, here are the 10 keys to the Adele diet. Take note!

Vegetarian menu

To lose 30 kilos, Adele has resorted to a vegetarian diet based on vegetables, carbohydrates, fruits, almonds, and legumes. It has accompanied the solid fruit and vegetable smoothies. You can also be inspired by the most delicious salads around the world to make your own vegetarian version.

Goodbye tobacco

Tobacco not only puts your vocal cords at risk but also your health. It is because being overweight and cigarettes exponentially increase your risk of cardiovascular problems. To quit smoking forever, Adele underwent a hypnosis session . And she got it!

Prohibited foods

In Adele’s diet, there was no place for processed, gaseous and sweet foods. Within processed foods, we can include, basically, everything that is substantially transformed before consumption. These include chips and bag derivatives, sausages and most pastries. In this sense, the best thing is taking homemade food whenever you can.

Recommended exercise

Leaving sedentary life and starting to move is a fundamental part of losing weight. Adele took a good note and started practicing Pilates. This type of training (along with yoga in some of its variants), is the perfect option for people who are very overweight. It is also good for people who are not doing much physical activity. Likewise, it helps to relax and eliminate stress.

Motivation

Adele does not want to be a cover girl or look like a model. Perhaps that was why she had not felt motivated to diet to change her physical appearance so far. However, her doctor’s warning of the health risk of being so overweight seems to have convinced her. Having a baby (whom you want to see grow without health problems) or a couple (with whom you seem to want to spend the rest of your long life) are two great incentives to achieve it. Which ones are yours? Many people read fitness books for motivation.

The singer has recognized that thanks to this diet and sports she feels much better and healthier. Realizing the health benefits of a balanced diet and the practice of regular sport are the greatest possible motivation to achieve your goals.

The post Adele Weight Loss – Everything you need to know appeared first on best fitness lifee.

Jessica Simpson decided that she was fine and took action on the matter after giving birth to her third daughter, Birdie Mae. To lose weight, she put herself in the hands of the experts.

How has Jessica Simpson 45 Kg in 6 Months?

Jessica has lost all this weight thanks to her coach Harley Pasternak, who has confessed in People the secrets of the singer’s weight loss plan.

“We made changes to her daily routine just after she gave birth and wanted her to lead a healthier lifestyle at all levels. I didn’t want her to focus only on the gym.” Her coach said. He has has been working with the singer for a long time.

Simpson had five daily tasks: walking, disconnecting from technology for one hour a day, sleeping, eating healthy and exercising. The first task was easy for Simpson. She loves to walk because “it is something she can do with her children,” says Pasternak. The singer began walking 6,000 steps a day to spend, after a few weeks, at 12,000.

Jessica Simpson’s Diet and Exercise

Jessica Simpson made three meals and two snacks a day. Each meal included protein, fiber, and healthy fat. The regime was permissive since if she had a party, she could skip the diet and compensate the next day.

In addition to the step program, the singer went to the gym for about 45 minutes for three days a week. “My mantra is that you become thin in life and strong in the gym. Most of the weight loss I experienced came from everything I did outside the gym because there are just tones up,” – says the coach.

Unveiled Story of Jessica Simpson

The singer came to weigh 108 kilos after giving birth to her third child. However, now she has recovered her figure thanks to this new routine. On September 24, Jessica Simpson posted a picture on her Instagram account with a special message. “6 months. 45 kilos less (yes, the balance reached 108).” “I am excited for many reasons but very proud to feel like me again. Even when it seemed impossible, I chose to work harder. ” She had managed to lose weight.

In that photograph, the singer, actress and fashion designer wore her new figure completely dressed in black, six months after giving birth to her third child, Birdie. A very different picture to the one that also rose to social networks during pregnancy, when it exceeded the 100 kilos weight barrier.

She decided that she wanted to recover her body. Therefore, she put herself in the hands of his lifelong coach, Harley Pasternak. With him, she has been working for more than ten years. Just in six months, they got the artist to lose 45 kilos to feel happy again with her body.

Harley Pasternak and Jessica Simpson created a high protein diet and a routine in which they prioritized physical work. But while in the past, they set their goal in training, this time it was different. Pasternak explains that “although the workouts continued, the focus was on the time spent outside the gym.”

Harley Pasternak encouraged Jessica Simpson to start five behaviors in her day-to-day. The purpose was to change five habits to lead a healthier life: “We made sure Jessica took at least 12,000 steps every day before going to bed. She slept at least seven hours every night and that she disconnected from technology for at least one hour a day. “

Keys to losing weight

She assured the coach that the goal was not to lose 45 kilos in six months. However, it had happened. She began a journey in which the artist feels comfortable. “The goal was not a specific number of kilos, but do the necessary work on rest would come by itself. ” And everything had to be done little by little, to create habits, not starting at the top from the first moment.

Pasternak explained to Simpson that “working with resistance exercises is the best way to tone, tighten and strengthen. But to lose weight, nothing is better than walking. Both exercises are essential to achieve the goals you want.” This is why it gradually increased the number of steps to reach the goal of 12,000 and gradually introduced resistance training.

For Jessica Simpson’s new diet, Pasternak created a healthy base in which she ate a lot of fiber and protein: scrambled eggs and berries at breakfast (a whole egg and three egg whites); Salad with grilled chicken for lunch and fish with grilled vegetables for dinner. In addition, he recommended almonds for snacks between meals.

The coach says that Jessica Simpson “never went hungry and concentrated on getting everything she needed to get ahead. Attitude is everything. Jessica has the best possible attitude. She is always very positive, sweet and honest with how she feels about what’s happening. I think that’s why people connect so much with her. “

The post Jessica Simpson Weight Loss Journey appeared first on best fitness lifee.

You can’t ignore nutrition. It is not an option. When you know how diet or nutrition works, you can easily utilize it for your muscles. This works for everyone – i.e. for general fitness and/or gain muscles.

1. Lean Beef

Lean beef should be a staple component of your diet. It contains essential elements like iron, zinc, and vitamin B. It also provides your body with quality proteins. In addition, lean beef has high-level amino acids, which works with insulin to promote the growth of muscles.

If you are trying to lose weight and maintain your metabolism, lean beef is good for you. For instance, a serving of 3oz lean beef has the same amount of proteins as one cup of beans.

Check out: Top Ten Foods to Boost Your Metabolism

2. Skinless Chicken

Skinless chicken is one of the best foods to gain muscle mass. Like beef, it is an amazing source of proteins that are important for bone health and muscle repair. There are many ways to cook and prepare chicken. You can easily find chicken meat in the nearby stores. Make sure you cut it into single-serving sizes – this will allow you to season and cook it quickly.

3. Cottage Cheese

You may not know the incredible benefits of cottage cheese. So, we must tell you that it is a pure casein protein – a slow-digesting protein perfect for muscle maintenance. Cottage cheese is useful for individuals who have no other option but to go longer periods without eating. Moreover, it is a rich source of calcium, vitamin B12, and other essential nutrients.

4. Eggs

Another food for your muscles is “eggs.” they are rich in protein and essential amino acids, Vitamin D, and the right kind of fat. Not only do they provide value for your money but they also improve your health. Many research studies have found that the protein and amino acids found in eggs are highly beneficial for muscle mass.

5. Whey Protein

Another important food for is Whey Protein, which is the most popular supplement in the health and fitness industry. It provides a quick and rich source of protein at the most competitive prices. Those who want to build muscles use whey protein after completing their daily workout.

Some bodybuilders also mix it with their meals. It is important to know that a scoop of whey protein in your shakers right after the exercise is effective for gaining mass muscles.

6. Oatmeal

It is a rich source of carbohydrates. The minimal processing of oatmeal and low glycemic index value (GI) makes it a rich source of fiber. It decreases hunger and increases satiety. Oatmeal is also useful for fat loss and offers low subsequent energy intake – also known as second meal effect.

In simple words, lower GI foods such as oatmeal can enhance your ability to lose weight fast. It provides a great source of carbs for the preservation of muscles. Thus, oatmeal is one of the best foods to gain muscle mass.

7. Whole Grains

They can digest effectively and provide rich nutrients to your muscles than refined grains. Whole grains promote energy levels and improve your overall health. More specifically, brown rice is beneficial for the growth of your hormone levels. It is important for fat loss, muscle growth, and strength.

8. Tuna Fish

Eating Tuna fish can help you gain muscle mass. Tuna Fish is high in omega-3 fatty acids, high in protein, and low in fat. All these ingredients and/or elements are essential for fat loss and allow your body to function properly. Tuna Fish provides you with specialized proteins that can boost your metabolism.

9. Fruits and Vegetables

This list of foods to gain muscle mass is incomplete without fruits and vegetables. Both of them are rich in antioxidants that are essential for the appropriate functioning of your cells, tissues, and immune system. Not only do they provide tons of essential nutrients like Vitamins, proteins, and Beta-carotene, but they also provide your body with fiber and fat loss nutrients. At the same time, fruits and vegetables are also useful in the process of nutrient uptake and proper digestion.

10. Healthy Fats

They play a key role in the production of hormones such as growth hormone and testosterone. These hormones can help you gain strength and drive muscle growth. Additionally, you need healthy fats for many significant maintenance functions of the body.

Both monosaturated and polyunsaturated fats are good for muscles. You can find these types of fats in seeds, avocados, flaxseed, leafy veggies, nuts, and fish. Healthy fats are a rich source of omega-3 and omega-6 fatty acids.

Foods to gain muscle mass – Conclusion

Everyone wishes to achieve great muscles. However, not many people take into consideration the nutrition or diet required to accomplish this important goal. Most people focus only on workouts, which we think is wrong. Anyway, in this article, we have given you a list of top 10 foods to gain muscle mass. You can eat these foods to improve your muscle growth and continue your journey towards a healthy life. Good Luck!

The post Top 10 Foods to Gain Muscle Mass appeared first on best fitness lifee.

1. Chilli Peppers – chilli peppers are good in boosting your metabolism. It does this by increasing the number of calories and fat you burn. You can mix it in your food or take it your comfortable way. you may be interested to read Keto diet plan

2. Tae – Caffeine is indeed helpful in so many things if is taken in limits. As according to some research it is found that tea helps in boosting up metabolism. Whether you take green tea or leaf tea, both are going to be beneficial.

3. Coconut oil – Coconut is definitely best source of good diet. When it reaches to ones liver it turns that into energy. So it also helps in boosting up metabolism.
4. Water – water is a perennial cure in every disease. Everyone should drink at least 5 litres a day. That is not just going to take care of your liver, it will take care of your skin and body as well as. Alternatively it also boosts your metabolism which is a good part. No one needs to invest on water and if it is free why do not we take profit out of it?
5. Ginger – gainer is supposed to be one of most helpful spices. It has some unnoticed capacity of giving powerful results. So it is time to start having ginger in your diet. One can take it via tea or by mixing it in vegetables. But it really helps in boosting up immunes system and metabolism.
6. Beans – little things have big wonders to show. Beans are good source if you are thinking to make your diet healthy and wise. It does blunder in boosting up metabolism. You can make salad of it or you can make veggies.
7. Almonds – almonds contains protein and acids that helps in boosting up metabolism. You can have unsalted almonds on a regular basis and results will be just in front of you. This is definitely going to help in so many things such as preventing you from getting stuck with disease like Alzheimer.
8. Eggs – eggs are so wonderful source of a healthy diet. It is healthy for both mind and body. As it contains vitamin B2 and this supports metabolic activities. You can have eggs omelette or egg muffins.
9. Spinach – Spinach is very high source of calories, iron, zinc and vitamin K. so this is definitely going to help in making your metabolism very strong.
10. Lemons – since lemons are not just for tea stuff things. It has many profits which we sometimes overlook. In fighting with big disease you do not need big stuffs you just need to take care of small things. Lemon can be even a good way to start. It helps you fight so many diseases and boosting up your metabolism. Read If you looking for Thick MAt For excercise.

The post Top 10 Foods to Boost Your Metabolism appeared first on best fitness lifee.

Here we have some motivational tips for fitness that starts from the initial or the beginning desire to the final stage you get fit and keep going with the health tips.

Motivational Tips for Fitness

Well, to help you better we have mentioned some great motivational tips that would help you with fitness and healthy eating habits though. Check out The 5 Best Workout Apps to Get in Shape

1. Make your Goals

It is very important that you set goals before you start up with any activity and when it is about fitness activities and eating habits then you really have to keep going with the goals that you had set even before beginning with the initial stages, which is ultimately your initial desire though.

2. Training plan

You can also refer to it as the workout plan which will let you know about the exercises that you should be continuing when you are on a fitness plan through. Just make sure that you have the right approach towards the goals with a gym or any such exercise for sure.

have you listen about keto diet plan, it really helpful to reduce fat within day, here is short guide of keto diet plan.

3. Never over train

Don’t ever over train your body. It will exhaust you in several ways can demotivate you too. Also, it is recommended that you don’t increase the training or the workout duration too, just keep up with the regulars.

4. Role Models

Role models can actually be a great motivator who really wants to be healthy and fit though. Even continuous reminders can help you to a great extent. Keep doing regularly and be motivated with the role models and you can also follow their approach too.

5. Keep a track

Yes, when you keep a track of your training records and progress then you will simply be able to understand your progress and about your body as well. Of course, keep track of your eating habits too.

6. Training Gear

Some of you might be adjusting with the workout gears, but it is recommended that you opt for the best training or the workout gear that would actually suit you at the best.

7. Tracking device

Yes, you can get an activity tracking machine or a device that would help you to keep going with the activities and the workouts.

8. Focus on what you achieved

It is very important that you focus on what you have been achieving since day one, and not on what you have failed to achieve.

9. Find the best exercise

It is important that you choose the best exercise for you and your body. It should be pretty much suitable and comfortable of course.

10. Be nutritious

Taking a proper diet is actually almost your 70% fitness, so it is suggested that you have a healthy eating habit as per diet.

Conclusion

Well, it is important that you keep up with these motivational tips that will help you to achieve your fitness goals pretty sooner.

here is List of fruits for weight loss to stay healthy.

The post Top 10 Motivational Tips for Fitness appeared first on best fitness lifee.