Phil Heath Workout Routine & Diet Plan

Phil Heath Workout Routine & Diet Plan

-----------------------------------------------------

Phillip Jerrod Heath or more commonly known as Phil Heath is an American IFBB (International Federation of Bodybuilders) professional bodybuilder who is the winner of Mr. Olympia title 4 times.

“The Gift” (Heath’s nickname) is athletic since childhood. He played basketball during high school. Heath started his bodybuilding career in 2002. But, his career was kick started in 2005 when he was allowed to participate in IFBB pro championship because he won at NPC (National Physique Committee). From that time, he didn’t look back and is performing well in his field. Besides, having double majored in IT and Business Administration and a good basketball player, Phil chose to go in bodybuilding. His decision to go
into bodybuilding turned out be beneficial for him. Now, let us see peek into his workout routine and check out how he made his buffed body.

Phil Heath Workout Routine
---------------------------------------

Heath works with his trainer Hany Rambod, who has devised a special training program called “Fascia Stretch Training” (or FST-7). Heath used this

technique coupled up with other tested and reliable triceps exercises to make his arms reach the 22 inch status. See all of his body measurements.

Regarding his triceps, Phil admits that he didn’t faced any difficulty. In his own words –

“It’s not that I don’t want big triceps, but the truth is, I’ve never had much difficulty adding mass to them.”

FST-7 is so named as an individual is required to perform 7 sets of an exercise with 6-12 reps and 45 seconds rest in between the sets.

One Arm Dumbbell Extensions – 3 sets with 10-12 reps
Two Arm Dumbbell Kickbacks – 3 sets with 10-12 reps
Weighted Dips – 2 sets with 10-12 reps
Cable Push downs – 7 sets with 8-12 reps (A part of FST-7)
During contest season, his bodybuilding workout schedule is rigorous and so he weighs around 110 kg. While during off season, he weighs a little more than that, 125 kg.

Off Season / Pre-Contest Workout Routine
------------------------------------------------------------

He takes care of every body part and his fitness is due to these exercises. Phil does cardio to warm up his body before executing his workout plan, which is divided into 2 training sessions – morning and evening.


Quads, Hamstrings, Calves
--------------------------------------

In the morning session, to get quads, hamstrings and calves muscles, he does these exercises –

Extensions – 4 sets with 8-12 reps
Front Squats – 4 sets with 6-8 reps
Leg Presses – 3 sets with 6-8 reps
Hack Squats – 7 sets with 6-8 reps
Standing Calf Raises – 4 sets with 15-20 reps
Leg Press Calf Raises – 4 sets with 15-20 reps
Seated Calf Raises – 7 sets with 12-15 reps

Hamstring

He also focus more on his hamstring muscles found at the back of the thighs after 6 pm.

Stiff-Leg Dead lifts – 4 sets with 6-8 reps
Lying Leg Curls – 4 sets with 6-8 reps
Seated Leg Curls (Dagger) – 7 sets with 5-7 reps

Chest & Triceps

Now, comes the chest and triceps –

Dumbbell Incline Presses – 4 sets with 6-8 reps
Dumbbell Incline Flyes – 4 sets with 6-8 reps
Hammer Strength Bench Presses – 3 sets with 6-8 reps
Pec Decks – 7 sets with 6-8 reps

Triceps
Push downs with Rope Attachment – 3 sets with 12 reps
Dips – 3 sets with 12 reps
Close-Grip Bench Presses – 3 sets with 6-8 reps
Lying Triceps Extensions – 7 sets with 6-8 reps
Back and Biceps

Wide-Grip Pull-Ups – 3 sets with 10 reps
Power-Grip Chin-Ups – 3 sets with 10 reps
T-Bar Rows – 4 sets with 6-8 reps
Bent-Over Rows (Underhand Grip) – 4 sets with 6-8 reps
One-Arm Dumbbell Rows – 3 sets with 6-8 reps
Straight-Arm Pull Downs with Rope Attachment – 7 sets with 12 reps

Biceps
Standing EZ-Bar Curls – 3 sets with 6-8 reps
Hammer Curls – 3 sets 6-8 with reps
Concentration Curls – 3 sets with 6-8 reps
Dumbbell Preacher Curls – 7 sets with 5-7 reps

Shoulders and Traps
Dumbbell Military Presses – 4 sets with 6-8 reps
Dumbbell Front Raises – 4 sets with 6-8 reps
Upright Rows – 4 sets 6-8 with reps
Dumbbell Lateral Raises – 7 sets with 6-8 reps

Traps
Dumbbell Shrugs – 4 sets with 6-8 reps
Barbell Shrugs – 4 sets with 6-8 reps

Rear Delts
Bent-Over Dumbbell Raises – 4 sets with 6-8 reps
Reverse Pec Decks – 7 sets with 6-8 reps
“The Gift” suggests to not to invent any new exercises if what you are currently doing is working for you. Sometimes he does not count the sets for the exercise which he is doing at that time because he do not want to over work on his muscles and keeps the energy free for the evening sessions or the cardio workout. So, it is not a hard and fast rule that he sticks to the about routine. Heath amends it based upon his needs and the future contests.

Another tip from the famous bodybuilder is that you may not want to hammer your body in the gym to gain muscles and chiseled body, if your body is not recovering or not responding to the workout as it should be.
So, do workout intelligently, which is the key to success. Most people fail to figure out which workout will work best for them.

Phil Heath Diet Plan
----------------------------

This bodybuilder’s diet is divided into various shifts, that means, he eats frequently during the whole day.

Off Season
----------------

Meal 1
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Anabolic VITAKIC™ 1 serving

Meal 2
12 oz.(336g) 94% ground beef
2 cups of white rice

Meal 3
12 oz. beef tenderloin
8 oz.(224g) whole wheat pasta

Training Time
-------------------
Pre-Workout
naNO Vapor Hardcore Pro Series
naNOX9™ Hardcore 1 serving

Post-Workout
--------------------
Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series

Meal 4
6-8 oz. beef tenderloin
10 oz. white potato

Meal 5
12 oz. chicken
1 cup of spinach

Meal 6
12 oz. of 94% ground beef
1 cup of broccoli

Meal 7
2 tbsp. of almond butter
Nitro Isolate 65™ Pro Series

Pre-Contest Diet
------------------------

Meal 1
2.5 cups egg whites
1 cup of oatmeal

Meal 2
12 oz. white chicken breast
1 cup of brown rice
Steamed vegetables

Meal 3
12 oz. beef tenderloin
Medium sweet potato

Training Time
Pre-Workout
------------------
naNO Vapor Hardcore Pro Series
naNOX9™ 1 serving

Post-Workout
--------------------
Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series

Meal 4
12 oz. beef tenderloin
Medium sweet potato

Meal 5
12 oz. white chicken breast
1 cup brown rice

Meal 6 & 7
12 oz. halibut or tilapia
Steamed broccoli

How to do a Dragon Flag (GET KILLER ABS!)

400 times Jump Rope in 2 mins 6 sec with new record (Anybody can try this and grasp the new rec.)

मोटोपना घटाउनको लागि सबैभन्दा उत्तम कार्डियो व्यायाम जसलाई 

दिनमा मात्र १० मिनेट

गर्दन र कुमको चिरकालिन दुखाईबाट छुटकारा पाउने सरल एवं उत्तम उपाए ः पिट इगोस्क The best ways of Fixing Neck & Shoulder Pain

 गर्दन र कुमको चिरकालिन दुखाईबाट छुटकारा पाउने सरल एवं उत्तम उपाए ः पिट इगोस्क 
Often the cause of neck and shoulder pain is a result of habitually misaligned movements. In daily life, even the simplest activities, like brushing teeth or typing at work, can set us up for chronic pain when with poor posture. 
In this video Pete Egoscue, founder of the Egoscue Method for stopping chronic pain and author of the book Pain Free, assesses one woman’s neck and shoulder pain and shows how balance and tension in the trapezius muscle contribute to this issue. He then goes on to demonstrate a few simple movements that can help correct the pain and restore comfort in the body. Watch and see how the body adjusts instantly to this gentle conditioning.

FOOD VS PROTEIN POWDERS & WEIGHT GAINERS - Rich Piana

FOOD VS PROTEIN POWDERS & WEIGHT GAINERS - Rich Piana

Rich Piana

Bodybuilder, actor and YouTube sensation who posts workout videos for his more than 600,000 subscribers and his iconic saying "one day you may". He has won competitions that include NPC California Championships, NPC Orange County Championships, NPC Los Angeles Championships, NPC Sacramento Championships and NPC Border States Classic. He began training as a bodybuilder when he was 11 years old. He admitted to using anabolic steroids. He worked on television series including NBC's Scrubs and Ripley's Believe It or Not. He played himself in Tim Muriello & Rich Piana Interviews and Mutant: Leaving Humanity Behind. He was born in Northridge, Los Angeles, California. He married Sara Piana. He was a stunt player in Tim Burton's Planet of the Apes.

world record of 332 jumps in 1minute. बेकी डेलले १ मिनेटमा ७८ पटक बढी वा ३३२ पटक डोरी उफ्री नयाँ विश्व रेकर्ड कृतिमान कायम

Beci Dale breaking the previous Guiness World Record for 1minute speed skipping on "Guiness World Records Smashed". The previous record was 254 jumps in one minute and Beci broke the record by 78 jumps giving her the new world record of 332 jumps in 1minute.
विश्व गिनिज पुस्तकको विवरण अनुसार १ मिनेटको डोरी उफ्रनेमा पुराजो रेकर्ड २५४ लाई तोडदै बेकी डेलले १ मिनेटमा ७८ पटक बढी वा ३३२ पटक डोरी उफ्री नयाँ विश्व रेकर्ड कृतिमान कायम गरेकी छन् ।

29 Best Jumping Rope Exercises Method For Fat Loss मोटो पना घटाउनको लागि २९ प्रकारका उत्तम डोरी उफ्रने व्यायाम विधिहरु

29 Best Jumping Rope Exercises Method For Fat Loss

मोटो पना घटाउनको लागि २९ प्रकारका उत्तम डोरी उफ्रने व्यायाम 

विधिहरु

४७ बर्षिय डेक्स्टर ज्याक्सन (जन्मः नवेम्बर २५, १९६९) जो आई.एफ.बि.बि. का व्यवसायीक शारिरीकशुगठक हुन् र २००८ का मिस्टर ओलम्पिया विजेता हुन् । उनी फ्लोरिडाको ज्याक्सनविलमा बसोवास गर्दछन् ।Dexter "The Blade" Jackson (born November 25, 1969) is an American IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion.

४७ बर्षिय डेक्स्टर ज्याक्सन (जन्मः नवेम्बर २५, १९६९) जो आई.एफ.बि.बि. का व्यवसायीक शारिरीकशुगठक हुन् र २००८ का मिस्टर ओलम्पिया विजेता हुन् । उनी फ्लोरिडाको ज्याक्सनविलमा बसोवास गर्दछन् । 
Dexter "The Blade" Jackson (born November 25, 1969) is an American IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion. He is also the Arnold Schwarzenegger Classic title holder of 9 wins, the most in history. As of 2016, Dexter Jackson is the most winningest bodybuilder in professional history. He lives in Jacksonville, Florida.
Biography
 Dexter's first NPC (National Physique Committee) competition was the NPC Southern States Championship of 1992, where he took 3rd. He first competed professionally in the 1999 Arnold Classic, Night of Champions, and Mr. Olympia contests, placing 7th, 3rd, and 9th, respectively. At the 2007 Mr. Olympia, Jackson placed 3rd and many critics said he would not likely place any higher. On September 27, 2008, he defeated the reigning two-time Mr. Olympia, Jay Cutler to become the 12th man to win the title, and only the second to have won it and the Arnold Classic title in the same year. Jackson has won the Mr. Olympia title once, sharing this distinction with Chris Dickerson (1982) and Samir Bannout (1983). 2008 was a great year for Jackson, as he won the Arnold Classic, Australian Pro Grand Prix VIII, New Zealand Grand Prix, Russian Grand Prix and the Mr. Olympia. Jackson placed 3rd in the 2009 Mr. Olympia contest. In 2012, Jackson placed 4th in the Mr. Olympia, then surprised everyone by winning that year's Masters Olympia at the age of 43 and then won his fourth Arnold Classic title in 2013. In 2015, Jackson showed he was still a force to be reckoned with at the age of 45 when he placed 2nd at the Mr. Olympia; his highest placing since winning the Mr. Olympia in 2008. As of 2016, Jackson has won 27 IFBB professional bodybuilding titles, making him the most winningest professional bodybuilder in history. Jackson has been featured in many fitness and bodybuilding articles, including being pictured on the cover of Muscular Development and Flex magazine. He shot his new documentary DVD titled Dexter Jackson: Unbreakable with filmmaker Alex Ardenti of Ardenti Films in Florida and California which was released in 2009. Distinctions 
As of 2016, Jackson has made a record-setting 17 Mr. Olympia appearances. Jackson and Chris Dickerson are the only bodybuilders to win titles in both the Mr. Olympia and Masters Olympia bodybuilding competitions. Jackson has won the Arnold Classic six times (2005, 2006, 2008, 2013, 2015, 2016), more than any other bodybuilder. Jackson is one of only three bodybuilders to have won both the Mr. Olympia and Arnold Classic bodybuilding competitions. Jackson is the second oldest bodybuilder ever to win an open IFBB pro show at the age of 46 (after Albert Beckles at the age of 61).
Physical Stats (2015)
 Height: 5'6.5" 168 cm
Contest Weight: 235 Lbs 102 kg
Chest: 52" 132 cm
Arms: 20" 50 cm
Contest history 
Dexter Jackson at 2008 IFBB Australian Pro Grand Prix VIII
1992 NPC Southern States, Lightweight, 3rd
1995 NPC USA Championships, Light-Heavyweight, 1st
1996 NPC Nationals, Light-Heavyweight, 6th
1998 North American Championships, Light-HeavyWeight, 1st and Overall
1999 Arnold Classic, 7th
1999 Grand Prix England, 4th
1999 Night of Champions, 3rd
1999 Mr. Olympia, 9th
1999 World Pro Championships, 4th
2000 Arnold Classic, 5th
2000 Grand Prix Hungary, 2nd
2000 Ironman Pro Invitational, 3rd
2000 Night of Champions, 8th
2000 Mr. Olympia, 9th
2000 Toronto Pro Invitational, 2nd
2001 Arnold Classic, 5th
2001 Grand Prix Australia, 3rd
2001 Grand Prix England, 4th
2001 Grand Prix Hungary, 3rd
2001 Night of Champions, 2nd
2001 Mr. Olympia, 8th
2001 Toronto Pro Invitational, 2nd
2002 Arnold Classic, 3rd
2002 Grand Prix Australia, 2nd
2002 Grand Prix Austria, 2nd
2002 Grand Prix England, 1st
2002 Grand Prix Holland, 3rd
2002 Mr. Olympia, 4th
2002 San Francisco Pro Invitational, 3rd
2002 Show of Strength Pro Championship, 6th
2003 Arnold Classic, 4th
2003 Maximum Pro Invitational, 3rd
2003 Mr. Olympia, 3rd
2003 San Francisco Pro Invitational, 3rd
2003 Show of Strength Pro Championship, 1st
2004 Arnold Classic, 3rd
2004 Grand Prix Australia, 1st
2004 Ironman Pro Invitational, 1st
2004 Mr. Olympia, 4th
2004 San Francisco Pro Invitational, 1st
2005 Arnold Classic, 1st
2005 San Francisco Pro Invitational, 2nd
2006 Arnold Classic, 1st
2006 Mr. Olympia, 4th
2007 Arnold Classic, 2nd
2007 IFBB Australian Pro Grand Prix
2007 Mr. Olympia, 3rd
2008 Arnold Classic, 1st
2008 IFBB Australian Pro Grand Prix VIII, 1st
2008 IFBB New Zealand Grand Prix, 1st
2008 IFBB Russian Grand Prix, 1st
2008 Mr. Olympia, 1st
2009 Mr. Olympia, 3rd
2010 Arnold Classic, 4th
2010 IFBB Australian Pro Grand Prix, 2nd
2010 Mr. Olympia, 4th
2011 Flex Pro, 2nd
2011 Mr. Olympia, 6th
2011 FIBO Pro, 1st
2011 Pro Masters World Champion, 1st
2012 Arnold Classic, 5th
2012 Mr. Olympia, 4th
2012 IFBB Masters Olympia, 1st
2013 Arnold Classic, 1st
2013 IFBB Australian Pro Grand Prix, 1st
2013 Mr. Olympia, 5th
2013 EVLS Prague Pro, 2nd
2013 Tijuana Pro, 1st
2014 Mr. Olympia, 5th
2014 Arnold Classic Europe, 3rd
2014 Dubai Pro, 1st
2014 Prague Pro, 2nd
2015 Arnold Classic, 1st
2015 Arnold Classic Australia, 1st
2015 Arnold Classic Europe, 1st
2015 Mr. Olympia, 2nd
2015 Prague Pro, 1st
2016 New York Pro, 1st
2016 Arnold Classic South Africa, 1st [1]
2016 Mr. Olympia, 3rd
2016 Arnold Classic Europe, 1st
2016 Kuwait Pro, 2nd
2016 Prague Pro, 3rd

How to Lose Weight Fast Without Dieting - 3 Simple Tips आहार नघटाई शरिरको तैल कसरी घटाउन सकिन्छ – ३ सरल जानकारी

How to Lose Weight Fast Without Dieting - 3 Simple Tips

आहार नघटाई शरिरको तैल कसरी घटाउन सकिन्छ – ३ सरल जानकारी

5 Chest Workout For Muscle And Definition छातीको मांसपेसीमा निखार ल्याउनका निम्ति ५ उपयुक्त व्यायाम

5 5 Chest Workout For Muscle And Definition

छातीको मांसपेसीमा निखार ल्याउनका निम्ति ५ उपयुक्त व्यायाम

शरिरको तौल घटाउने विश्वकौ सर्बोत्कृष्ट विधी – १३ मिनेट निकालेर सबैले एक पटक हेर्न जरुरी World´s best body weight loss formula – Manage 13 mns and once must watch this

शरिरको तौल घटाउने विश्वकौ सर्बोत्कृष्ट विधी – १३ मिनेट निकालेर सबैले एक पटक हेर्न जरुरी

World´s best body weight loss formula – Manage 13 mns and once must watch this

ई.सं. १९९८ देखि २००५ सम्म लगातार आठौं पटक सम्म मिस्टर ओलम्पियाको उपाधी विजेता international standard Bodybuilding Championship wining the MR OLYMPLA title from 1998 to 2005 for 8 times

अन्तर्राष्ट्रिय स्तरको शारीरिक शुगठन प्रतियोगितामा ई.सं. १९९८ देखि २००५ सम्म लगातार आठौं पटक सम्म मिस्टर ओलम्पियाको उपाधी विजेता रोनी डिन कोलमेनको संक्षिप्त जीवनी

The brief Biography about the international standard Bodybuilding Championship Ronnie Dean Coleman wining the MR OLYMPLA title from 1998 to 2005 for 8 times continuously

Ronnie Dean Coleman (born May 13, 1964) is a retired American professional bodybuilder and the winner of the Mr. Olympia bodybuilding title 8 years in a row and is regarded as the greatest bodybuilder of all time. Alongside his eight Mr. Olympia wins as a professional bodybuilder, he holds the record for most wins as an IFBB professional with 26, breaking the record of 22 previously

Biography

Coleman in 2009.
Coleman was born in Bastrop, Louisiana. He graduated cum laude from Grambling State University (GSU) in 1984 with a BSc in accounting. While at university, he played football as a middle linebacker with the GSU Tigers under coach Eddie Robinson. After graduation, he became a police officer in Arlington, Texas, where he served as an officer from 1989 to 2000 and a reserve officer until 2003.

Coleman's fellow officer Gustavo Arlotta suggested he attend the Metroflex gym, owned by amateur bodybuilder Brian Dobson. Dobson offered Coleman a free lifetime membership if he allowed Dobson to train him for the upcoming Mr. Texas bodybuilding competition that year. After training for Mr. Texas, Coleman won first place in both the heavyweight and overall categories. He also defeated Dobson himself. Coleman won his first competition as a professional, the Canada Pro Cup, in 1995. The following year, he won the contest again, followed by a first place win in the 1997 Russian Grand Prix.

Coleman's success as a professional bodybuilder has led to many product endorsements and other opportunities in his career. He has visited places such as Brazil, Austria, China, and Australia. He also makes many guest appearances at gym openings all around the U.S. He has made three training videos: The Unbelievable, The Cost of Redemption, and On the Road. In these videos, he gives tips for more experienced weightlifters, while warning against overexertion and improper form.

When training, Coleman prefers to use free weights rather than machines in order to maximize his flexibility and range of motion. He lifts weights four days per week, having cut down due to touring and competing at fewer events. He supports the Inner City Games, an organization co-founded by Arnold Schwarzenegger in 1991. He was the recipient of the 2001 Admiral in the Texas Navy Certificate Award from Texas Governor Rick Perry for outstanding achievements in bodybuilding and for the promotion of physical fitness.

On June 30, 2009, on MuscleSport Radio, Coleman stated that he would compete in the 2010 Mr. Olympia competition. He also indicated that he would not participate in the 2009 Mr. Olympia competition due to a lack of preparation time. However, he did not compete in the 2010 Mr. Olympia. In 2011, he launched Ronnie Coleman Nutrition, a company that provides sports nutrition and wellness products for bodybuilders and other athletes.

Personal life
Coleman is a devout Christian. In December 2011, he underwent spinal surgery, from which he made a rapid and full recovery. Coleman's main quote: Ain't nothin' to it but to do it inspired many people to take on action in the health and fitness field.

Coleman met his ex-wife, Lebanese French personal trainer Rouaida Christine Achkar (b. 1974), on March 22, 1998 at a Paris sports exposition. Coleman and Achkar married on December 28, 2007 in Beirut and divorced shortly after. He resides in Arlington, Texas. He has two older daughters, Jamilleah Coleman and Valencia Daniel Coleman. He is now married to Susan Coleman and they have 4 daughters together. He also has 3 God Daughters, Ashiya, Sametria and J'Me

Physical stats
This section is in a list format that may be better presented using prose. You can help by converting this section to prose, if appropriate. Editing help is available. (October 2015)
Height: 5 ft 11 in
Contest Weight: 300 Lbs (2.8% Body Fat)
Off-Season Weight: 340 Lbs
Chest: 60"
Waist: 36"
Arms: 24"
Forearms: 20"
Thighs: 36"
Calves: 22"

Filmography
Ronnie Coleman: The First Training Video (1997)
Ronnie Coleman: The Unbelievable (2000)
Ronnie Coleman: The Cost of Redemption (2003)
Ronnie Coleman: Relentless (2006)

Bodybuilding titles
1990 Mr. Texas (Heavyweight & Overall)
1991 World Amateur Championships (Heavyweight)
1995 Canada Pro Cup
1996 Canada Pro Cup bh
1997 Grand Prix
1998 Toronto Invitational
1998 Mr. Olympia
1998 Grand Prix Finland
1999 Mr. Olympia
1999 World Pro Championships
1999 Grand Prix England
2000 Mr. Brody Langley
2000 Grand Prix England
2000 World Pro Championships
2000 Mr. Olympia
2001 Arnold Schwarzenegger Classic
2001 Mr. Olympia
2001 New Zealand Grand Prix
2002 Mr. Olympia
2002 Grand Prix Holland
2003 Mr. Olympia
2003 Grand Prix Russia
2004 Mr. Olympia
2004 Grand Prix England
2004 Grand Prix Holland
2004 Grand Prix Russia
2005 Mr. Olympia
2006 Grand Prix Austria – IFBB, 2nd
2006 Grand Prix Holland – IFBB, 2nd
2006 Grand Prix Romania – IFBB, 2nd
2006 Mr. Olympia – IFBB, 2nd

2007 Mr. Olympia – IFBB, 4th

मिस्टर ओलम्पिया २०१६ को विजेता वसिङटनका नागरिक "फिलिप हेथ" भए जसले चेक मार्फत ४००,००० अमेरिकन डलर पुरस्कार हात पारेका छन् ।

Mr. Olympia 2016 winner Mr. Phillip Heath born December 18, 1979) is an American IFBB professional bodybuilder and the current Mr. Olympia 2016 He won this title since 2011 to till now. This is the 6th times.

मिस्टर ओलम्पिया २०१६ को विजेता वसिङटनका नागरिक "फिलिप हेथ" भए जसले चेक मार्फत ४००,००० अमेरिकन डलर पुरस्कार हात पारेका छन् ।

यो उनको २०११ देखिको लगातार छैठांै पटकको उपाधी हो

Phil Heath wins his 6th Mr. Olympia 2016 Awards ($400,000)

Early life[edit]
Heath was born and raised in Seattle, Washington, and attended Rainier Beach High School, where he played shooting guard on the varsity basketball team. He attended the University of Denver in Colorado on a full athletic scholarship, double-majoring in information technology and business administration while playing shooting guard for Denver's Division I basketball team.

Bodybuilding career[edit]
Heath entered bodybuilding in 2002. In 2005, he won the overall title at the NPC (National Physique Committee) USA Championships, earning the right to compete as an IFBB Pro. He won his first two IFBB professional events the following year: The Colorado Pro Championships and The New York Pro Championship. In 2007, Heath placed fifth at the Arnold Classic.[3] Although he still qualified to compete in the 2007 Mr. Olympia contest, Heath, nevertheless, decided not to enter the contest, stating that he needed additional time to improve his form.

Heath won the 2008 Iron Man show and placed second to Dexter Jackson at the 2008 Arnold Classic. In his 2008 Mr. Olympia debut, Heath finished third to become the first novice to place in the top three since Flex Wheeler in 1993. He was a favorite for the 2009 Mr. Olympia title,[citation needed] but a stomach virus caused him to arrive 6 lbs lighter than planned on the first day, and this resulted in his taking fifth place in the competition. In 2010, he took second place at the Mr. Olympia contest when Jay Cutler won his final title, but after improving his rear lat spread Heath defeated Cutler and became Mr. Olympia for 2011. Heath has defended the title of Mr Olympia consecutively five times since then. In 2014, Heath secured the title of Mr. Olympia by defeating Kai Greene and Dexter Jackson, respectively. In 2016, he tied Dorian Yates' record of 6 Mr. Olympia wins.

Heath has been featured in many fitness and magazine articles, and has also appeared on the cover of FLEX magazine. He has released five bodybuilding DVDs: The Gift, The Gift Unwrapped, Journey to the Olympia, Becoming the Number 13, and Operation Sandow. These were directed by Jonathan McFarlane and released by Bodybranded Films.

Gifted Nutrition/Athletics[edit]
Heath owns a fitness apparel company called Gifted Athletics, a name derived from his nickname, "The Gift". In addition to running this successful apparel venture, in July 2014, Heath partnered with Joey Firestone[who?] to create Gifted Nutrition. In creating his own supplement company while holding the Mr. Olympia title, Heath became the first professional bodybuilder to head up his own sports nutrition company while still competing.[4][5]

Professional wrestling[edit]
On October 20, 2013, during the countdown to TNA's Bound for Glory pre-show, Heath accompanied The BroMans (Jessie Godderz and Robbie E) to the ring for their tag team gauntlet match, which they won; later in the night, he accompanied them to their TNA World Tag Team Championship match against Gunner and James Storm. After the match, Heath celebrated their title victory with them in the ring and backstage during an interview.[6]

Personal life[edit]
On June 23, 2007, Heath married Jennie Laxson. They divorced in 2015. Heath trains at Armbrust Pro Gym in Wheat Ridge, Colorado.

Competitive history[edit]
2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall
2003 NPC Colorado State, Light-Heavyweight, 1st
2004 NPC Colorado State, Heavyweight, 1st and Overall
2005 NPC Junior Nationals, HeavyWeight, 1st and Overall
2005 NPC USA Championships, HeavyWeight, 1st and Overall
2006 Colorado Pro Championships, 1st
2006 New York Pro Championship, 1st
2007 Arnold Classic, 5th
2008 IFBB Iron Man, 1st
2008 Arnold Classic, 2nd
2008 Mr. Olympia, 3rd
2009 Mr. Olympia, 5th
2010 Arnold Classic, 2nd
2010 Mr. Olympia, 2nd
2011 Mr. Olympia, 1st
2011 Sheru Classic, 1st
2012 Mr. Olympia, 1st
2012 Sheru Classic, 1st
2013 Mr. Olympia, 1st
2013 Arnold Classic Europe, 1st
2014 Mr. Olympia, 1st
2015 Mr. Olympia, 1st
2016 Mr. Olympia, 1st

5-Minute Flat Belly Ab Workout By: ANNA RENDERER ५ मिनेटमै चौडा कम्मरलाई घटाउने सबोत्कृष्ट ब्यायामहरु

5-Minute Flat Belly Ab Workout By: ANNA RENDERER 

५ मिनेटमै चौडा कम्मरलाई घटाउने सबोत्कृष्ट ब्यायामहरु

15 Mins Cardio Best Workouts for Burning Fat १५ मिनेटमा मोटोपना घटाउनको लागि उत्कृष्ट व्यायामहरु

15 Mins Cardio Best Workouts for Burning Fat 

१५ मिनेटमा मोटोपना घटाउनको लागि उत्कृष्ट व्यायामहरु

अब हरेक दिन मात्र १० मिनेट व्यायाम ...

Quick Belly Fat Burning Exercises : 10 Minutes Abs Workouts For Women

CHEST WORKOUT by: Jeff Seid

  CHEST WORKOUT by: Jeff Seid

Should I Do Cardio Before or After Weights?

Should I Do Cardio Before or After Weights?

While the long answer is “it depends”, most people will be better off completing cardio after weights whether their primary goal is muscle gain, strength gain, or fat loss.

7 Reasons To Do Cardio After Weights:

1. Increased Energy For Lifting Weights
During exercise, the body uses stored energy in our muscles called glycogen. If glycogen levels are low, it affects our energy levels for workouts. For example, if you’ve ever gone on a low carb diet and experienced less energy during workouts, then you know what it feels like to have low glycogen levels. The same phenomenon happens if you do cardio before strength training – you use up your body’s preferred energy source for intense exercise. If you use up that energy, it won’t be available when you need to lift heavy weights, making a goal of building muscle, increasing strength, or maximizing calorie burn through weight lifting compromised.

2. Favorable Changes in Blood PH
Completing cardio can make your blood more acidic. As you exercise, energy gets broken down and utilized to make lactic acid. Although lactic acid helps to replenish your fuel sources for continued exercise, it does so by creating excessive hydrogen ions. These hydrogen ions need to be buffered, which your body handles at an ineffective rate, lowering your pH (which makes your blood plasma more acidic). This acidic environment causes muscular fatigue and performance drops. So besides using the energy you need for heavy resistance training, doing cardio first also makes it harder for you to contract the muscles.

3. Favorable Hormonal Changes
By completing cardio first, cortisol is released without a concurrent increase in testosterone. Cortisol breaks down muscle in order to give your body the continued energy to workout. This works fine when doing cardiovascular exercises and happens extensively in long duration cardio (think marathons), but is detrimental to building muscle if there’s not a concurrent increase in testosterone. For example, when you’re strength training, cortisol levels will go up but so will testosterone levels. This hormonal shift not only allows you to have energy for the workout, but also helps to rebuild muscle after the session. Without these changes in hormonal profiles, it becomes much harder to gain muscle.

4. Clear mTOR Pathways
Another nail in the coffin for doing cardio before strength training is the inhibition of the mTOR pathways. Many people have not heard of the mTOR pathway, but in essence, this is the pathway that tells your muscles to grow. In fact, one of the biggest genetic differences between those that gain muscle easily and those that really struggle to gain muscle size is due to the differences of expression for the mTOR pathway. In other words, “genetic freaks” have easy access to this pathway, whereas “hardgainers” don’t. When you do cardio with strength training and especially before strength training, this muscle building pathway becomes inhibited, making an already difficult situation that much harder. 1

5. Greater Afterburn Effect
The workout that causes the largest afterburn effect will be the most effective for fat loss because you will
not only burn calories during your workout, but also for up to 48 hours afterwards. While the research is inconclusive (some studies show the afterburn effect to be greater with cardio before weights), an intense metabolic resistance training workout can create a very large afterburn effect and increase your cardiovascular health. A traditional bodybuilding workout on the other hand will not create a very significant afterburn effect so in that case, cardio before lifting may make sense from a fat loss perspective.

6. Exercise Feels Harder Doing Cardio First
The “perceived exertion” rates (how hard exercise feels) is higher when you do cardio before strength training – even if the results you get from both routines are the same. This simply means that if you do the same routine, but do cardio first, it will feel much harder then if you did the same exact workout by doing the strength portion first. In other words, all of those reasons listed above truly do make your workouts feel harder. The sad part is that this method is not more effective for fat loss or muscle gain than if you simply did the strength first. 2

7. Less Risk of Injury Due to Fatigue
If you try maxing out on squats after an intense cardio session, you may be mentally and physically fatigued, which increases the chance of injury. Besides needing the mental fortitude to put a heavy weight on your back after cardio, you will also need the help of a number of smaller “assistance muscles” to help with the movement. These may have become fatigued from the cardio beforehand. By tiring these stabilizer and assistance muscles before performing heavy strength training, you risk the chance of completing an exercise incorrectly or with improper form.

Why Not Combine Cardio and Weights?
If you’re truly pressed for time, you can combine strength and cardio movements. An example would be to complete two strength training exercises – think lunges and cable rows – followed by bike sprints for 30 seconds. By combining the strength and cardio portion, you are satisfying the need to create damage to the muscle, keep your heart rate high throughout the session and have more spikes to your heart rate creating a greater oxygen debt.

The Wrap Up
While there are several benefits for lifting weights before cardio, at the end of the day, the best fat loss plan is the one you will stick to and that continues to produce results. If you enjoy completing cardio first, then by all means go for it! I would caution using the “weights after cardio” approach, however, if your main goal is building muscle.

Not Drinking Enough Water

Not Drinking Enough Water

How long can you survive without drink? Not long – although we can manage without food for anything from a week to around a month, not drinking enough water will negatively affect your health after just one day. However, most people undervalue the importance of water. In fact, two-thirds of your body is made up of water, so even becoming slightly dehydrated will bring about noticeable health changes.

What Would Happen If You Are Not Drinking Enough Water?

1. Dehydration
Dehydration is usually the first effect from drinking insufficient water. Dehydrated people often experience thirst, headache, and dryness and/or stickiness in the mouth, lips, tongue, and skin. When the dehydration becomes more serious, symptoms can include fatigue, becoming unable to urinate or having dark-colored pee, confusion, dizziness, and chest pain. Dehydration usually occurs due to lack of fluid, but can be a result of health conditions such as diabetes. Children under five and elderly people are more susceptible.

2. Body Temperature
The water inside your body acts as a cooling mechanism, both for external skin and internal organs, particularly following physical exercise. This internal cooling system may not function properly if you are not drinking enough water, which can cause heat cramps, a quickened pulse, dizziness, lightheadedness, severe weariness, and feelings of being too hot or cold. In severe cases, heat stoke can occur, which can be life-threatening.

3. Chemical Imbalance
Dehydration can interfere with many bodily processes, such as providing organs with sufficient oxygen, disposal of waste products, and bone and joint lubrication. It also affects the balance of electrolytes, vitamins and minerals essential for the body to function. For instance, sodium and potassium are involved in brain signaling. Chemical imbalances can cause irregular heart rhythms, convulsions, and a general run-down feeling. You can eventually suffer severe health problems, such as kidney failure, loss of consciousness, low blood volume, and shock.

4. Constipation and Digestive Problems
For effective bowel motion, you need plenty of water. Not drinking enough water can cause toxin build-up and weight gain, and you will start to feel terrible. Long-term constipation may lead to many health issues, including toxic overload syndrome, allergies, and digestive problems, such as trapped wind, irritable bowel syndrome, nausea, abdominal pain, and reduced appetite.

5. Stomach Ulcers
Within the stomach, there is a mucosal lining consisting of 98% water and 2% sodium bicarbonate, which aids digestion and protects the stomach by neutralizing digestive acids. During dehydration, the stomach cannot effectively produce this mucosal lining, as there is insufficient fluid available. This can result in an overly acidic stomach, along with heartburn, eventually producing stomach ulcers.

6. Joint Pain
Cartilage is found in the joints and vertebral discs, and is required to prevent bones grinding together. It consists of around 80% water. Therefore, good hydration ensures good shock absorption in the joints during activities such as running, dancing, or jumping.

7. Reductions in Muscle Mass
Muscles are also high in water content, so not drinking enough water can lower overall muscle mass. To reduce the risk of sore and inflamed muscles when you exercise, ensure you drink plenty of water before, during, and after physical activity. This will not only help you feel hydrated, it will also ensure water is delivered to the body parts that need it.

8. Long Periods of Illness
Water constantly eliminates toxins from the body and allows your organs to filter out waste products. This process will start to malfunction during dehydration. What’s more, in someone who is dehydrated, their organs will take extra water from the blood, causing further problems. The accumulation of toxins within the body can make the dehydrated person feel continuously unwell.

9. Hunger Pangs
When you are dehydrated, the body can confuse the signals, so you may think that you are hungry. This can occur at all times day and night. You can get into a vicious cycle by eating more, which places additional strain on your body. Drinking water, however, allows the bodily systems to function properly, giving you extra energy.

10. Premature Aging
As we get older, the body naturally retains lower amounts of water, so we need to increase our water intake. Dehydration can cause both internal and external aging, although it will be mostly evident in the condition of your skin.

How Much Water Do You Need Everyday?
To make sure you are drinking enough water, keep a record of all the fluid you drink. The water you need each day varies, and experts disagree on the ideal amount. The traditional advice is to have 8 glasses of 8 oz water daily, but some medical professionals say it should be more than this, around 3 liters/13 cups a day for men and 2.2 liters/9 cups for women. The reason for this difference is that men generally have greater muscle mass than women. You can also include the liquid in food, for example, in watery vegetables and soups, towards your total daily water total. The amount of water an adult needs to drink varies, according to the climate (hot and dry means more water is needed), their level of exercise, and their general state of health.

You may need to drink more than you normally do in the following situations:
During hot weather
Before, during and after physical activity
Women who are pregnant or breastfeeding
If you have a health condition, such as urinary tract infection, or are ill.

What Is Cholesterol, and Why Do You Need It?

What Is Cholesterol, and Why Do You Need It?

That's right, you do need cholesterol.

This soft, waxy substance is found not only in your bloodstream, but also in every cell in your body, where it helps to produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps in the formation of your memories and is vital for neurological function.

Your liver makes about 75 percent of your body's cholesterol,1 and according to conventional medicine, there are two types:

High-density lipoprotein or HDL: This is the "good" cholesterol that helps keep cholesterol away from your arteries and remove any excess from arterial plaque, which may help to prevent heart disease.
Low-density lipoprotein or LDL: This "bad" cholesterol circulates in your blood and, according to conventional thinking, may build up in your arteries, forming plaque that makes your arteries narrow and less flexible (a condition called atherosclerosis). If a clot forms in one of these narrowed arteries leading to your heart or brain, a heart attack or stroke may result.
Also making up your total cholesterol count are:

Triglycerides: Elevated levels of this dangerous fat have been linked to heart disease and diabetes. Triglyceride levels are known to rise from eating too many grains and sugars, being physically inactive, smoking cigarettes, drinking alcohol excessively and being overweight or obese.
Lipoprotein (a), or Lp(a): Lp(a) is a substance that is made up of an LDL "bad cholesterol" part plus a protein (apoprotein a). Elevated Lp(a) levels are a very strong risk factor for heart disease. This has been well established, yet very few physicians check for it in their patients.
Understand this:

Your Total Cholesterol Level Is NOT a Great Indicator of Your Heart Disease Risk

Health officials in the United States urge everyone over the age of 20 to have their cholesterol tested once every five years. Part of this test is your total cholesterol, or the sum of your blood's cholesterol content, including HDL, LDLs, and VLDLs.

The American Heart Association recommends that your total cholesterol should be less than 200 mg/dL, but what they do not tell you is that total cholesterol level is just about worthless in determining your risk for heart disease, unless it is above 300.

In addition, the AHA updated their guidelines in 2004, lowering the recommended level of LDL cholesterol from 130 to LDL to less than 100, or even less than 70 for patients at very high risk.

In order to achieve these outrageous and dangerously low targets, you typically need to take multiple cholesterol-lowering drugs. So the guidelines instantly increased the market for these dangerous drugs. Now, with testing children's cholesterol levels, they're increasing their market even more.

I have seen a number of people with total cholesterol levels over 250 who actually were at low heart disease risk due to their HDL levels. Conversely, I have seen even more who had cholesterol levels under 200 that were at a very high risk of heart disease based on the following additional tests:

HDL/Cholesterol ratio
Triglyceride/HDL ratio
HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your cholesterol. That ratio should ideally be above 24 percent. You can also do the same thing with your triglycerides and HDL ratio. That ratio should be below 2.

Keep in mind, however, that these are still simply guidelines, and there's a lot more that goes into your risk of heart disease than any one of these numbers. In fact, it was only after word got out that total cholesterol is a poor predictor of heart disease that HDL and LDL cholesterol were brought into the picture. They give you a closer idea of what's going on, but they still do not show you everything.

Cholesterol Is Neither 'Good' Nor 'Bad'

Now that we've defined good and bad cholesterol, it has to be said that there is actually only one type of cholesterol. Ron Rosedale, MD, who is widely considered to be the leading anti-aging doctor in the United States, does an excellent job of explaining this concept:2

"Notice please that LDL and HDL are lipoproteins -- fats combined with proteins. There is only one cholesterol. There is no such thing as 'good' or 'bad' cholesterol. Cholesterol is just cholesterol. It combines with other fats and proteins to be carried through the bloodstream, since fat and our watery blood do not mix very well. Fatty substances therefore must be shuttled to and from our tissues and cells using proteins. LDL and HDL are forms of proteins and are far from being just cholesterol.

In fact we now know there are many types of these fat and protein particles. LDL particles come in many sizes and large LDL particles are not a problem. Only the so-called small dense LDL particles can potentially be a problem, because they can squeeze through the lining of the arteries and if they oxidize, otherwise known as turning rancid, they can cause damage and inflammation.

Thus, you might say that there is 'good LDL' and 'bad LDL.' Also, some HDL particles are better than others. Knowing just your total cholesterol tells you very little. Even knowing your LDL and HDL levels will not tell you very much."

Cholesterol Is Your Friend, Not Your Enemy

Before we continue, I really would like you to get your mind around this concept. In the United States, the idea that cholesterol is evil is very much engrained in most people's minds. But this is a very harmful myth that needs to be put to rest right now.

"First and foremost," Dr. Rosedale points out, "cholesterol is a vital component of every cell membrane on Earth. In other words, there is no life on Earth that can live without cholesterol.That will automatically tell you that, in and of itself, it cannot be evil. In fact, it is one of our best friends. We would not be here without it. No wonder lowering cholesterol too much increases one's risk of dying. Cholesterol is also a precursor to all of the steroid hormones. You cannot make estrogen, testosterone, cortisone, and a host of other vital hormones without cholesterol."
Vitamin D and Your Cholesterol

You probably are aware of the incredible influence of vitamin D on your health. If you aren't, or need a refresher, you can visit my vitamin D page. What most people do not realize is that the best way to obtain your vitamin D is from safe exposure to sun on your skin. The UVB rays in sunlight interact with the cholesterol on your skin and convert it to vitamin D. Bottom line? If your cholesterol level is too low you will not be able to use the sun to generate sufficient levels of vitamin D. Additionally, it provides some intuitive feedback that if cholesterol were so dangerous, why would your body use it as precursor for vitamin D and virtually all of the steroid hormones in your body? Other "evidence" that cholesterol is good for you?

Consider the role of "good" HDL cholesterol. Essentially, HDL takes cholesterol from your body's tissues and arteries, and brings it back to your liver, where most of your cholesterol is produced. If the purpose of this was to eliminate cholesterol from your body, it would make sense that the cholesterol would be shuttled back to your kidneys or intestines so your body could remove it.

Instead, it goes back to your liver. Why? Because your liver is going to reuse it. "It is taking it back to your liver so that your liver can recycle it; put it back into other particles to be taken to tissues and cells that need it," Dr. Rosedale explains. "Your body is trying to make and conserve the cholesterol for the precise reason that it is so important, indeed vital, for health."


If Your Cholesterol Is Too Low...
All kinds of nasty things can happen to your body. Remember, every single one of your cells needs cholesterol to thrive -- including those in your brain. Perhaps this is why low cholesterol wreaks havoc on your psyche. One large study conducted by Dutch researchers found that men with chronically low cholesterol levels showed a consistently higher risk of having depressive symptoms.4 This may be because cholesterol affects the metabolism of serotonin, a substance involved in the regulation of your mood. On a similar note, Canadian researchers found that those in the lowest quarter of total cholesterol concentration had more than six times the risk of committing suicide as did those in the highest quarter.5

Dozens of studies also support a connection between low or lowered cholesterol levels and violent behavior, through this same pathway: lowered cholesterol levels may lead to lowered brain serotonin activity, which may, in turn, lead to increased violence and aggression.6 And one meta-analysis of over 41,000 patient records found that people who take statin drugs to lower their cholesterol as much as possible may have a higher risk of cancer,7 while other studies have linked low cholesterol to Parkinson's disease. What cholesterol level is too low? Brace yourself.

Probably any level much under 150 -- an optimum would be more like 200. Now I know what you are thinking: "But my doctor tells me my cholesterol needs to be under 200 to be healthy." Well let me enlighten you about how these cholesterol recommendations came to be. And I warn you, it is not a pretty story. This is a significant issue. I have seen large numbers of people who have their cholesterol lowered below 150, and there is little question in my mind that it is causing far more harm than any benefit they are receiving by lowering their cholesterol this low.

Amazing Health and Fitness Tips for the serious people...

Amazing Health and Fitness Tips for the serious people...

"I have to exercise in the morning before my brain figures out what I’m doing..." Raazu Thapa Magar, +9779847111736

How To Gain Muscle For Skinny Guys / How To Gain Muscle If You're Skinny

How To Gain Muscle For Skinny Guys

How To Gain Muscle If You're Skinny

If you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it’s completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, you’ll be able to achieve a very ripped look, which bigger, bulky guys often envy!

Here are seven things I learned from my own journey.
7. Supplements
Thinkstock Normally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.

For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics. For a more comprehensive overview of how to choose protein powders, read this article.

Supplements that can effectively help a skinny guy gain muscle are:

-Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.

-Carnitine: 750 mg, 2,000 mg/day, in 2 doses.

-Citrulline: 6-8 g, 30-60 minutes before exercise.

-Beta-Alanine: 2-5 g, 30-60 minutes before exercise.

None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results

6. Eat Frequently
Think  stock Strength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.

In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.

Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.

5. Use Amino Acids
Think stock A big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.

You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts

4. Eat Meat
Think stock Skinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.

To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).

3. Mix It Up
Think stock The advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles.

These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating. I explain each of these terms in the Get-Fit Guy article “How To Get Better Results From Weight Lifting.”

2. Lift Heavy
Think stock Most skinny guys do not lift adequately heavy weights to build significant muscle. This is one reason why having a personal trainer or workout buddy at the gym will help you put on muscle faster -- you can lift more weight when someone is there to help you if the weight gets too heavy for you to safely handle.

While lifting with slightly higher sets (like 4-6 sets) and higher repetitions (like 10-12 reps) will help you build muscle faster than using low sets and low repetitions (which are better for power or brute strength), you still need to use weights that completely exhaust your muscles by the end of a set. For example, if you’re going to be doing 5 sets of 10 repetitions of a barbell squat, you should barely be able to stand for the last 3 repetitions. That is the kind of tough stimulus a skinny guy needs to build muscle.

1. Lift Frequently
Think stock Once you put it on, muscle is much easier to maintain than big lungs or good endurance. A runner begins to lose oxygen capacity within about three days of laying off workouts. But muscle only requires one workout a week for maintenance. However, muscle is hard to put on initially, and for skinny guys typically requires 4-6 workouts per muscle group to build (you can build even faster if you lift twice a day, but if you do that, you’ll need to take a full recovery day at least once a week, and allow at least four hours between workouts).

So what does it look like to lift frequently? One popular split that works very well is to exercise your chest and back on day one, your shoulders, biceps and triceps on day two, your legs and core on day three, then take one day of rest, and repeat.

How Many Sets & Reps Should You Do Per Exercise Each Workout?

How Many Sets & Reps Should You Do Per Exercise Each Workout?

At this point you should have a pretty good understanding of why properly planning your weight training volume (the amount of sets, reps and exercises you do) is so important.

And, you should also be familiar with what I consider to be the optimal volume range for most people, which is the total amount of reps you should do for each muscle group per workout and per week.

From here, the next logical step is to break this optimal amount of volume down in terms of how many sets and reps you should do per exercise each workout.

How Many Sets And Reps Should I Do Per Exercise?

Simple. You should do exactly enough to allow you to fall within the optimal volume range for each muscle group.

Honestly, as long as that happens, then exactly how you divide your volume up among exercises becomes a little less important.

Of course, that’s just the quick and simple answer. You’re probably going to want to know the most common and all around proven ways of doing it. So, here we go…

The Most Common Set And Rep Combinations For An Exercise

Below are the most commonly used and prescribed combinations of sets and reps you could do per exercise along with the total amount of volume each one produces.

Also included is the level of intensity each rep range falls into as well as what fitness goal that combination of sets/reps/volume is most ideal for.

8 sets x 3 reps = 24 reps
High intensity.
Most ideal for strength related goals.

6 sets x 4 reps = 24 reps
High intensity.
Most ideal for strength related goals.

3 sets x 5 reps = 15 reps
High intensity.
Most ideal for strength related goals.

5 sets x 5 reps =  25 reps
High to moderate intensity.
Most ideal for strength goals, but also suited for building muscle.

4 sets x 6 reps = 24 reps
High to moderate intensity.
Equally ideal for increasing strength and building muscle.

3 sets x 8 reps = 24 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.

4 sets x 8 reps = 32 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.

3 sets x 10 reps = 30 reps
Moderate intensity.
Most ideal for building muscle, but also suited for muscular endurance.

4 sets x 10 reps = 40 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.

2 sets x 12 reps = 24 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.

3 sets x 12 reps = 36 reps
Moderate to low intensity.
Equally ideal for building muscle and improving muscle endurance.

2 sets x 15 reps = 30 reps
Low intensity. Most ideal for muscle endurance, but also suited for building muscle.

2 sets x 20 reps = 40 reps
Low intensity. Most ideal for muscle endurance.

As you can see, based on your specific goal and what rep range is most ideal for it, you have quite a few set/rep combinations to choose from for each exercise you do.

As you can also probably tell, there are a few principles these very different combinations have in common. The 2 most worth noting are:

The fewer reps you are doing per set, the more sets you do. And, the more reps you do per set, the fewer sets you do. While this isn’t an absolute rule, it is what should be happening the majority of the time.
The total volume being done per exercise is pretty similar despite the different amount of sets/reps being used. For example, 10 of the 13 popular combinations shown above produce between 20-36 reps total. The take home message? Most of the time, that’s probably how much volume you should end up doing per exercise.
How To Put This Information Into Action

Alright, so you now know the most popular and proven combinations of sets and reps that can be used for an exercise.

In order to put this information into action, you need to apply it to your optimal training intensity, volume and frequency.

A Practical Example

Let’s take an example person named Sudip.

Let’s pretend Sudip is an intermediate or advanced trainee whose primary goal is building muscle (or really anything related to improving the way their body looks rather than performs).

Based on Sudip’s experience level and goal, they previously learned:

Their ideal frequency is to train each muscle group about twice per week.
Their ideal rep range is 5-12 reps per set.
Their ideal volume is 30-60 reps per big muscle group per workout (half that for smaller muscle groups), with about 2 workouts per week for each muscle group (since that’s their optimal frequency).
Now, based on this, a chest workout for Sudip could potentially break down like this:

Bench Press: 4 sets of 6 reps (24 total reps)
Dumbbell Flyes: 2 sets of 12 reps (24 total reps)
Total Volume Done For Chest During This Workout: 48 reps
In this example, Sudip chose to do 2 exercises. For both exercises, the set/rep combination they picked has them working in their optimal intensity range (which is 5-12 reps per set for this example person).

And, these 2 set/rep combinations also combined to put them right in the middle of their optimal volume range per workout (which in this example was 30-60 reps for bigger muscle groups).

This amount of volume (or whatever amount of volume is optimal for you, your goal, your experience level, and your training frequency) could have been reached just the same using various other set/rep combinations from that list above as well as a different amount of exercises.

This was just one example of how to do it.

(If this was at all confusing, don’t worry. It will make perfect sense when you see the sample workout routines later on.)

Why Your Body Needs Protein to Build Muscle

Why Your Body Needs Protein to Build Muscle

You may already know this, but I want to give a brief summary just to make sure.
In the body, a protein is a special type of molecule that is comprised of substances known as amino acids. Think of amino acids as the “building blocks” of proteins–without the requisite amino acids, the body can’t create protein molecules.

Now, there are many types of proteins in the body, and they perform a wide variety of functions ranging from the replication and repair of DNA, to cell signaling (insulin is a protein, for instance), to the formation of tissues and other substances like hair and nails, and more.

The building of “muscle proteins” (the types of protein molecules that our muscles are made of) requires a variety of amino acids, some of which must be obtained from food (these are known as “essential” amino acids).

When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids they’re comprised of, and then uses those amino acids to build its own proteins.

If you eat too few grams of protein every day, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired.

Now, the body has certain protein needs even if you don’t exercise. Remember that every day cells are dying and being regenerated, and this requires amino acids.

When you do exercise, however, the body needs even more amino acids to repair damaged muscle fibers and, depending on what you’re doing, grow them larger. This is why athletes need to eat a high-protein diet to maximize performance.

How high do you have to go, though?
The bottom line is maximizing muscle growth does require following what is generally known as a “high-protein diet,” but it does not require choking down pounds of meat and cups of protein powder every day.

So, how much protein should you actually be eating to build muscle, then?

The Protein Needs of Athletes

According to the Institute of Medicine, 10 – 35% of our daily calories should come from protein. That’s not very helpful for us, though.

10 – 35% is quite a range to choose from, and even if we went with 35%, if our daily calorie intake is too low, we won’t get enough protein, and if it’s too high, we’ll eat more than we need.

So let’s look at some of the clinical research available on protein needs, and specifically with athletes.
According to their paper, protein intake of 1.3 – 1.8 grams per kilogram of body weight (.6 – .8 grams per pound of body weight) is adequate for stimulating maximal protein synthesis. They note, however, that more protein might be needed in the case of frequent and/or high-intensity training, and in the case of dieting to lose fat (restricting calories).

A widely cited study conducted by The University of Western Ontario concluded the same: 1.6 – 1.8 grams per kilogram of body weight might be enough for athletes, but higher intakes may also be warranted depending on a wide variety of factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake, and more.

As you can see, the topic is actually quite complex, and there may not be a “one-size-fits-all” solution.

“Gym lore” can actually lend some insight here, and it agrees with the above findings.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat.
If those numbers sound really high to you, consider this research published earlier this year, and conducted by AUT University. Here’s the conclusion:

“Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1 – 1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness.”
I’ve found this to be very true, not only with my body, but with the hundreds and hundreds of people i’ve worked with.

As you get leaner, keeping your protein intake high becomes very important. If it drops too low (below 1 gram per pound of body weight, in my experience), strength and muscle loss is accelerated.
The Type of Protein Matters

Not all forms of protein are alike. There are three important factors you should know about:

Different forms of protein digest at different speeds.
Some forms of protein are better utilized by the body than others.
Different forms of protein have different amounts of the essential amino acids our bodies need.
Beef protein, for example, is digested quickly and 70-80% of what’s eaten is utilized by the body (the exact number varies based on what study you read, but they all fall between 70 and 80%), and has a large amount of essential amino acids.

Whey protein is also digested quickly and its “net protein utilization” (NPU) is in the low 90%s, which means that 90-something percent of it can actually be used by your body. It also is high in essential amino acids, and in leucine in particular.

Egg protein digests much slower than whey and beef and its NPU also falls in the low 90%s. It too has a great amino acid profile.

NPU and digestion speeds are important to know because you want to rely on high-NPU proteins to meet your daily protein requirements, and research has shown that a fast-digesting protein like whey is ideal for post-workout consumption.

The bottom line is if you get plenty of fish, meat, dairy, and eggs in your diet, you’ll have no issues with meeting your body’s protein needs.

Vegans, however, have it a little tougher.

You probably expect me to start talking about “complete” and “incomplete” proteins, but the “incomplete protein” myth and the faulty research that spawned it was thoroughly debunked by MIT years ago. All protein found in vegetables is “complete.”

What is true, however, is that some forms of vegetable proteins are lower in certain amino acids than others, making certain sources better than others.

For example, the protein found in peas and rice is superior to the protein found in hemp.

I recommend vegans eat plenty of grains (quinoa, and amaranth are probably the most popular high-protein choices), legumes (with all types of beans being the most popular choice here), and high-protein vegetables like peas. I recommend soy be eaten sparingly, for reasons given in this article on protein powders.

Supplementing with vegan protein powders, such as Sunwarrior’s brown rice protein, also makes balancing your numbers easier.

Does “Protein Timing” Matter?

The last thing I want to quickly touch on is protein timing. That is, when you eat protein. Does it matter?

Do you need to eat protein every 3 hours? Is eating protein before or after working out necessary?

The frequency of protein intake doesn’t matter, so long as you hit your daily numbers.
You’re not going to “go catabolic” if you don’t have protein every few hours, and eating protein more frequently won’t help you build more muscle.

If you like to eat 3, larger meals per day with several hours in between each, do that (don’t worry, your body can absorb a lot of protein at once). If you’re like me and prefer more smaller meals throughout the day, that’s fine as well.

Having protein before and after working probably does matter, however–it can help you build more muscle.
The reason why I say “probably” and “can” is the research is contradictory at this time.

Some studies, such as those conducted by Victoria University, Baylor University, and the University of Jyväskylä indicate pre- and post-workout protein consumption does help build more muscle; whereas other studies found no such benefits, such as those conducted by The College of New Jersey and Manchester Metropolitan University.

Personally, I eat protein before working out (unless I’m training fasted), as well as after, because I believe there’s enough clinical and anecdotal evidence to support doing so (and so do other smart people in this industry).

Eating protein before bed is a good idea as well. Not to prevent muscle breakdown, but to aid in muscle repair.

You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible. I've learned this the hard way, making every mistake you can imagine.

8 Pack Abs Workout: How To Get The Ultimate 8 Pack

8 Pack Abs Workout: How To Get The Ultimate 8 Pack

Forget the highly coveted six pack. Bodybuilder Brad Borland presents three intense abdominal workouts that will help you build a thick 8 pack.
WORKOUT SUMMARY

Main Goal General FitnessWorkout Type SplitTraining Level BeginnerDays Per Week 1Equipment Required Bodyweight, OtherTarget Gender Male & Female Author Brad Borland
WORKOUT DESCRIPTION

Let’s face it; having to read about another abs workout program is like trying to get excited about going to the dentist. Both sometimes seem to be more of a chore than finding anything remotely fun. And to make matters even worse, performing and maintaining a genuine abs routine is like buying new tires; not something you really like to spend your time or money on but you know deep down they will improve performance.
A necessary evil? Yes, but let’s change that!

Sure, diet is paramount when it comes to developing great abs for all to see, but you mustn’t forgo a solid and effective ab program to reap the maximum benefits from your efforts. It’s time to stop throwing in a few sets of crunches at the end of a workout with empty hopes that one day your eight pack will suddenly reveal itself through pitiful focus.

Stop kidding yourself. Draw a line in the sand and stop wasting time and energy spinning your wheels and adhere to a sound and effective plan of attack to boost gains for not only vanity reasons but also increase performance residually through other lifts. A solid core can be a key factor regarding strength providing improved balance and shoring up weak midsection stability during big lifts.

In short, a stronger core equals stronger squats, deadlifts and bench presses. Everything (power, strength, stability) is first derived from our core. If this area gets its due attention we have no choice but to reap reward in its execution. A tight, strong midsection creates whole-body strength and who would pass that up?

What makes up the abs?
The muscles of the abdominals comprise of several areas that flex, extend, twist and stabilize the trunk area. They sit on the front sides of the lower torso originating along the ribcage and attaching along the pelvis. Below is a quick look at each muscle and its function.

Rectus Abdominus: This is the coveted “six-pack” muscle – although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together.

Transverse Abdominus: This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability.

Internal and External Obliques: These are diagonal muscles that work to rotate the torso and stabilize the abdomen.

Your 10 exercise abdominal arsenal
Below are ten key moves and their modifications to help you crunch, squeeze and pound your abs into tempered steel.

Leg raises
Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.

Bicycles
You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Planks
Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.

Dragon flags
For the more advanced out there, try performing the dragon flag on a decline bench. This will take incredible strength and balance, but you will reap incredible benefits of more strength and stability once mastered.

Windshield wipers
Once you have the basic windshield wiper movement down it is time to up the intensity. Perform the movement as you would normally, but now place a small weighted medicine ball between your feet. It is a tough addition and requires serious strength and technique.

Side planks
For more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, deliberate motion sustaining good form and function.

Russian twists
If you find using a medicine ball or weight plate difficult with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength quickly so you may graduate up to using weight in the near future.

Crunches
The many forms of the crunch include performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest. You can also try weighted crunches by lying on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Be sure to hold the ends of the rope on either side of your head when performing this move.

Side crunches
In addition to performing traditional side crunches on a sit-up bench or on the floor, side crunches can also be performed on a Roman chair. Position yourself with your feet and hip contacting the bench while your upper body is suspended. Crunch your pelvis by twisting and bending your knees side-to-side.

Sit-ups
Sit-ups can be modified using a decline bench and holding a weight plate on your chest with crossed arms. This addition can be a bit of a challenge, so try it with a weight you can handle first.

Try one, two or all of the routines below for a complete ab workout in very little time. You can try one workout three times per week or use all three over a week. Be sure to rest no more than 20 seconds between exercises and after supersets. Always perform proper technique while performing each move deliberately and under control.

3 Ab Workouts For The Ultimate 8 Pack
Routine #1
Ab Workout
Exercise                                     Sets               Reps
Crunches on a Flex Ball              3                         15
Hanging Leg Raises                      3                         15
Bicycles                                       3                  20

Routine #2
Ab Workout
Exercise Sets Reps
Side Crunches on Roman Chair        3                  15
Low Pulley Crunches               3                  15
Windshield Wipers                       3                  20
3 Way Plank                              3                         20-30 Seconds

Routine #3
Ab Workout
Exercise                                                                 Sets                               Reps
Dragon Flag                                                          3                       As many as possible
Superset: Straight Leg Raises and Bent Leg Raises 3                                    10
Superset: Russian Twists                                        (3 x 10 each side) with Floor Crunch (3x15)