4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

WANT A 6PACK ABS? FOLLOW TJ’S 4 STEPS TO A ROCK SOLID ABS. WATCH TO THE VERY END TO SEE THE EXTRA BONUS AB ROUTINE.
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Strength Gaining Mistakes

Strength Gaining Mistakes

Top Workout Mistakes Made When Trying To Gain Strength

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Not enough intensive weight.

 If you don’t boost your limits, the results will take much longer. The secret on working with efficiency is using the right set of weight for your body, something that is not beyond your capacities but will not either be a easy game. If you work always with the same set of weight your body will stop growing muscles because it will finally reach a balance of resistance offered by the endurance of your body. When you don’t have to adapt anymore, you body won’t keep adapting of course! Gaining strength is about evolving your body and you have to challenge it. If the exercise is too easy, increase the amount of weight.

 

Not enough rest

When you work out, your body is actually destroying your current muscular fibers and rebuilding new ones, stronger and bigger. This whole process is like getting sick, your body suffers an aggression and need time to restore its forces. To work out you have to pay special attention to the muscles you have been working on. Your body requires good sleep, during which the new muscular fibers will be established for real or deteriorate. And is very important to sleep boosted with the right nutrients, proteins. Have a healthy, protein rich meal at least 2 hours before you go to bed otherwise you may experience muscle catabolism (breakdown).

 

Not enough sets

 

And just like the weights, the way, the amount of time and speed of exercises is very important to challenge your body. As you progress, the number of sets will either increase or get stationary with an increased number of weights, just to later also have its numbers of sets also increased. Once again, if things are too easy, you have to make it harder and increase the amount of sets.

 

Not enough exercises

 

Let’s say you are looking for gaining muscular mass on your lower muscles. Squats will work out your frontal muscles in the leg, the lower buttocks, but what about the rest of your lower muscles? You must not stick to a limited pair of exercises but find a complete combination of exercises that will take care of everything and be sure you are working everything. Sometimes you feel you are not getting that much muscles because you are simply working part of them!

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How to Maintain your Fitness During Ramadan

How to maintain your fitness during the holy month new

Join our newsletter below to receive your RAMADAN WORKOUT PROGRAM sent directly to your email – FREE (no strings attached).

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Ramadan Kareem!!

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3 Legit Reasons You Should Work Out

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3 Legit Reasons You Should Work Out

 

1. You should work out to make your life easier. 

Being stronger, leaner, happier, and more capable can make for a more manageable life:

Your boss needs you to get that box? Yes ma’am, you can get that box.
Your neighbor needs you to rearrange his furniture? Damn right buddy, you’ll move that couch. Your homeboy needs you to carry him home from the bar? Saddle up, cowboy.

Training increases your capabilities. That’s the law of progressive overload — lift something a little bit heavier each day, get a little bit stronger. Run a little faster each day, get a litttle bit, um, faster. A body that is increasingly capable makes for a life that is increasingly manageable (read: awesome).

 

2. You should work out because it helps you win at life. 

Setting and achieving goals inside the weight room helps you set and achieve goals outside the weight room. The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive. Initially, these victories are small. But eventually, the accomplishment (or foundering) of our goals comes to define our life. This same cycle repeats itself on a daily basis with our exercise. For example, if you’d like to be able to be able to do a pull-up you might:

Do seated rows.
Recover.
Do inverted rows.
Recover.
Do lat-pull downs.
Recover.
Do assisted pull-ups.
Recover.
DO A PULL-UP.

Set-work-achieve-rinse-repeat. The more you reinforce hard work with a positive outcome, the more you think of yourself as a winner. If we get good at winning at exercise, we can be good at winning at anything.

 

3. You should work out for your family and friends. 

I don’t want to get too sappy (it’ll ruin my street cred) but the people closest to you rely on your love, energy, and compassion. Mismanaging your body is a disservice to them.

This holds true for young mothers, aging grandparents, or loving husbands. Taking care of your relationship with self is the first step towards taking care of your relationship with others. Making time for exercise is absolutely, positively, in NO WAY an act of selfishness. Quite the opposite: It’s an act of generosity. The people around you deserve your best. The best version of you is a version that is constantly challenged and improved with a kick-ass exercise routine

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3 Ways to Boost Your results in the gym

3 Ways to Boost Your results in the gym

boost

Not satisfied with your current workout or wanting to burn off extra calories? Why don’t you try:

 

1. Jump Training: Also known as ‘plyometrics’ and favored by martial artists. Plyometrics are a series of jump-based, explosive exercises designed to get the heart rate up quickly, and fast heart equals more calories and fat burned away! As a bonus, jump training excels at targeting your agility and twitch muscles to give an exciting and challenging workout. Be sure to learn the ropes of these high-impact moves first, since proper form is essential!

 

2.  Use your body weight (use everything): It’s easy to focus on the lower body with cardio exercises like biking, elliptical, or stair climbing, but burning calories is easier if you get the upper body involved as well. Pump your arms when running or use elliptical with moving handles, for instance. You should also try adding upper-body exercises like T-bar rows, medicine ball thrusts, or bench presses to your routine. Mix and match what you like best until you find the full-body solution that you love! Just remember: more muscles moving means more calories burning.

 

3. Up the Intensity: Moving out of your comfort zone helps build cardio and burn calories. Kick the incline or resistance on your gym machine up a notch and try an uphill path on your jog. A high intensity workout can burn fat for up to 11 hours after you stop, according to the 2002 Journal of Medicine & Science in Sports Medicine. Don’t worry if you aren’t up for high-intensity workouts, though. Simply increasing your pace, even by a small margin, will still give improved returns. Also Mixing up your workout by shifting between high and low intensity exercises is actually better than going steady-state. Both your calories burned and overall fitness improve more when you pace yourself, not to mention it helps your endurance!

Did you find these tips helpful? if so please share the article.

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3 things you MUST-DO to get the BEST out of your workout

3 things you MUST-DO to get the BEST out of your workout

 

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 1.       Prepare your routine

WORKOUT_TEMPLATE

It’s boggling to me on how much people simply freestyle in the gym and wonder why they don’t see results. If you don’t keep track of your workout you cannot expect results – bottom line! Write down your routine and track it week by week. This will allow you to progress your workouts more easily. It’s also motivating to see how well you are progressing. Grab this FREE TEMPLATE you can download that I personally use for tracking my workouts. You shouldn’t freestyle your workout if you are serious about making gains. Put it on paper/phone and track it every single time. Give your workout purpose!

 

 

 2. Warm your ass up!

warm-up

No really! Warm your lower back area by doing dynamic stretches as well as squats. Your mid-section also known as your CORE is hugely involved in coordinating your upper and lower body and if it’s warmed up, you’ll actually perform much better in your upper/lower body exercises. A quick warm up routine would be:-

Torso twist

Bird dog

Jumping Jacks

Squats

So warm up your butt, lower-back, and abs for an effective warm up.

 

 

3. Get Laser Focused

cyclops

Remember Cyclopes from X-men? Well you need to be as laser focused as him when you get to the gym. I’m always in awe that the majority of people in the gym that I train out of have never transformed their body despite going to the gym for years. I’ve concluded that majority of these gym-goers are going with just the motion. What I mean is they simply push the weight or move the elliptical machine but they do not make that mind to muscle connection to get LASER FOCUSED with their workout routine. Therefore they miss out on actually seeing results. When you get laser focused and you are in tune with your workout then you shall see results. Be prepared to push yourself to an uncomfortable zone where it burns! That’s where results are sparked.

Of course there are man other key factors determines ones workout but we wanted to emphasize on these three!

 

Now make sure every gym session counts!

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15 DAMN Reasons to Exercise

15 exercise

15 DAMN Reasons to Exercise! By: Adam Ali

 

[Disclaimer: Individuals seeking to improve their health should seek the advice of health professionals to maximize the effects of exercise and to get a physical activity clearance.]

 

Aspiring for health is a lifetime journey and is a precursor for a happy life. Here is 15 damn reasons to exercise!

 

1st damn reason to exercise: It improves the quality of your life. Being a couch potato hasn’t saved anyone to date.

 

2nd damn reason to exercise: Improves supply of oxygen to the cells. All functions occur from the cell level. When you are healthy you have healthier cells.

 

3rd damn reason to exercise:  Increases brain power! With more blood and oxygen flowing to the brain it’ll help you stay focused, alert, and recall memory much better.

 

4th damn reason to exercise: Exercising improves your confidence.

 

5th damn reason to exercise: Improves skin by opening up your pores and ridding off toxins.

 

6th damn reason to exercise: it improves your immune function which is critical in keeping you healthy and not sick!

 

7th damn reason to exercise: It reduces stress when following a personalized program that’s challenging but doesn’t promote over-training.

 

8th damn reason to exercise: Its cheaper than therapy. Why must we put so much attention to curing when we can spend less time preventing and enhancing ourselves?

 

9th damn reason to exercise: When following a challenging program it can help reduce belly fat. This has psychological and physiological benefits. A lot of your organs are around the mid section and when you rid off excess fat you become much more healthier.

 

10th damn reason to exercise: It helps you in other areas in life such as your relationships, work, social, etc

 

11th damn reason to exercise: It gives you a competitive edge over people who don’t train.

 

12th damn reason to exercise: It helps with weight loss much more than just diet alone.

 

13th damn reason to exercise: Can dramatically help with reducing your headaches and migraines

 

14th damn reason to exercise: Helps challenges you by forcing you to leave your comfort zone and with leaving your comfort zone comes improvement.

 

15th damn reason to exercise: If you’re not convinced it will make you look good!

 

There are literally 100+ benefits of exercises. What are some worthy of mentioning? leave a comment. Thanks

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5 Reasons You Should Start Working Out, Right Now

5 Reasons You Should Start Working Out, Right Now!

Here are 5 rare affects of working out.

 

We’ve all been there: the workout slump. Discouraged by long lines for machines, fellow gym-goers who do not share the treadmills, and a growing difficulty even finding the time to work out due to our busy schedule, our stress builds and we lose sight of all the benefits of working out.

Beyond just the general better level of overall healthiness, and intended work out results (example: attractive physiques), there are five, great reasons you should start (or resume) working out, and right now!

 

#1: Improved Self-Confidence

 

Regardless of weight, size, condition, or age, exercise of any kind has been proven over and over again to improve a person’s self-perception.

 

Not only do the chemicals released during exercise work to help boost these feel-goods we get about ourselves, the simple fact that we are doing something we know – instinctively – is good for our bodies helps put our self-view into a more positive light.

 

#2: Boosted Brain Power

 

Those same chemicals that produce good feelings about our self-image during and after a workout have been found to boost brain power as well.

 

Brain performance after any type of aerobic exercise is at an all-time high. Be it decision making, higher thinking, learning, or just a clearer frame of mind to work with, this benefit of working out has been helping people in their day-to-day lives for centuries.

 

#3: Increased Relaxation

 

This third reason to work out is a little tricky, but still a benefit for all who exercise.

 

For some, exercise is the equivalent of taking a sleeping pill – as the body’s core temperature cools down in the five-to-six hours after a workout, the brain thinks it’s time to sleep.

 

For others, a workout serves as a pick-me-up in the immediate hours after, though the increased relaxation and reduction of stress is still a benefit as movement and exertion of any kind of energy during a given day promotes restfulness and a healthy release of stress-reducing (i.e. sleep-inducing) endorphins.

 

The trick is to find which camp you fall in and settle into a routine that makes working out help you with getting a good night sleep.

 

#4: Added Inspiration

 

While it may be tough to fit in a workout amidst a busy lifestyle and work schedule, blowing off even a short lunchtime walk may unexpectedly be hindering your level of career-related inspiration.

 

Beyond just the feeling as though you’ve cleared your head of cubicle hubbub, studies show that midday exercise works to reset the circadian rhythm – which promotes healthful rest and relaxation later in the day, adding to the amount of daytime inspiration a person has.

 

#5 Socialization

It sounds cheesy, but working out has the undeniable ability to connect people. It could be at the gym through spotting at the free weights, going for a run with a friend, or even joining a league like soccer or softball. The social interaction a person gets through having a lifestyle that prioritizes exercise is greater and more positive of an experience than one that prefers to stay at home as a loner, couch potato.

 Not only does working out promote socialization, making socialization a priority in working out has proven to end more successfully. In other words: that workout buddy of yours inspires you to keep going.

No doubt there are more than just these five, great reasons to work out – reasons that show the undeniable benefits of having a healthful and active lifestyle. Now what are you waiting for?

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50 reasons to exercise

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Aerobic Fitness

tumblr_mtkafeUYd01s8ug3uo1_Aerobic Fitness

 

Fitness in general includes both aerobic and anaerobic components. Aerobic exercising refer to efforts which take a long time (more than 12 minutes) – usually they take between 20 and 60 minutes and they determine acceleration of cardiac frequency and lung ventilation.

The typical exercises of aerobic fitness come from classic resistance sports (long distance running, cycling, swimming, fast walking, etc.) and from different aerobic training programs (aerobic gymnastics, step-aerobic, tae-bo, dance, etc.).
Aerobic fitness uses specific cardio machines: treadmill, classic or elliptical trainer, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of each sportsman.
Normally, the ectomorphic and mezomorphic types, which do not accumulate large quantities of subcutaneous adipose tissue, will need to practice for a rather short time (20-30 minutes per training in two or three trainings a week, in non-consecutive days). This time is necessary for realizing an effective cardiac stimulation, without the risk of losing muscular mass.

 It is well-known that only after 20-30 minutes the body starts to mobilize the fat ‘deposits’. Before this, at the beginning of the training, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen from the muscles and the liver.

This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises – they are the biggest and fastest ‘fat burners’. Of course, the other big benefits of these exercises appear at the cardiovascular, pulmonary, and psychological areas.

A real euphoria is observed at the psychological level during aerobic training. This is motivated by the big number of endorphins produced in the body by this type of effort. Endorphins, also called hormones of happiness, are not produced in such a big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine (adrenaline, noradrenalin), which are considered stress hormones.
 
A disadvantage of aerobic fitness is, first of all, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We can also observe (and must resist) the monotony of the training, which is long and repetitive.
 
However, generally speaking, the advantages of aerobic fitness are remarkable and irreplaceable.

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