Best Chest Exercises

[108/365] Ill-advisedIf you are looking for the best chest exercises, then you are at the right place. I get it guys you want the best defined and toned chest that you can get. If you are trying to find an exercise that will achieve that ripped chest you have been trying to get, try these top 5 chest exercises along with dieting correctly. (Image by pasukaru76 via Flickr)

Top Chest Exercise #1 – The Barbell Bench Press

The undisputed king of chest expansion for hundreds of years, the bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, peck pounding bench press.

Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your gluts tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.

Top Chest Exercise #2 – Dumbbell Bench Press

Extremely similar to the first chest exercise, the dumbbell bench press more accurately follows the intended function of the pectoral muscle. Instead of driving the weight straight up, it allows you to bring it in towards the midline of the body. It is also easier to maintain an even level of strength with the dumbbell bench press because the free weights that you are holding aren’t connected in any way.

As you begin, lie flat on your back on a bench while lying in a position that keeps your feet flat on the floor. With a dumbbell in each hand rest the weight gently on your shoulders and then force them up and away from the body.

Top Chest Exercise #3 – Explosive Push-ups

The standard bench press will only get a person so far when trying to attain more muscle mass in the chest. To supplement normal weightlifting, it is important to incorporate more rapid motions into any chest program. This is difficult to do safely with weights, so smart bodybuilders turn over and put their nose to the floor for some push-ups that will create the most powerful resistance through explosive movements.

To begin, get down on your hands and knees. Extend your feet back and hold your position with your toes. Place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With as much power as you can muster, push against the floor hard enough to pop your hands off of the ground. You can increase the challenge by trying to jump your hands up to elevated boxes, or by clapping between each jump.

Top Chest Exercise #4 – Inclined Bench Press

This top chest exercise is extremely similar to the standard bench press listed above in that it works the same primary muscle groups (pectorals, deltoids and triceps.) The incline of the bench press however places a great deal more of the workload onto the upper chest.

To perform, use a press bench that can be raised to an incline position. Unrack the weight and lower the barbell until it touches your upper chest. Press the weight back up into the starting position with arms fully extended and repeat. Keep your elbows tucked in to maintain a 45 degree angle to your flanks. If you allow your arms/elbows to deviate outward you’ll be placing excessive strain on your shoulder joints.

Top Chest Exercise #5 – Decline Bench Press

Again, another workout that is very similar to the standard bench press. It works the same muscle groups (pectorals, deltoids and triceps). The decline of the bench press however puts a great deal of emphasis on the lower chest muscles.

To perform, use a press bench that is adjustable and move the seat into a decline. Unrack the weight and lower the barbell until it touches your lower chest, upper abdominal region. Once again, you’ll need to keep your elbows turned in to your body so that your arms are at a 45 degree angle to your flanks. If you allow your elbows to drift outward you’ll be placing excessive stress on the shoulder joints.

…More at Increase Chest Mass By Top 5 Exercises Bodybuilding

From these top 5 exercises for the chest I hope that you have found one that best fits you. Eat right and exercise right and results will show.

Workout Routines for Women

Workout Plans for Women

Blonde Girls Doing Yoga Poses -7936Women it is time to get fit and fit into those clothes we secretly have hiding in our closet knowing one day we’ll be able to fit into them again. You will be able to accomplish that goal with the right diet and work out plan. You will be on your way to physical wellness in no time if you have the drive and passion to do so. Your inner confidence will keep you on the track to achieving your goals not just with being fit, but anything that you set your mind to which means avoiding failure. (Image by Edson Hong via Flickr)

Avoid failure

No one sets out to change with a plan to fail, but if you make your expectations and time frame too ambitious, that could be the ultimate effect. “Behavior change takes time. Moving toward a healthier lifestyle is all about replacing old habits with new, healthy habits. Focusing on too many changes at one time is likely to lead to failure,” says Heather Mangieri, MS, RD, CSSD, LDN, the owner and nutrition consultant for Nutrition CheckUp, LLC. She’s also spokesperson for the Academy of Nutrition and Dietetics.

Instead, focus in on one change at a time, no matter how tiny.

“When we focus on small changes, one at a time, they are much more likely to stick. Over time, all of the small changes lead us to a healthier life. It’s important to remember that living a healthy lifestyle is a journey, not a destination,” says Mangieri.

Making a dent in your weight

When researchers at Cornell University’s Food and Brand Lab launched the National Mindless Eating Challenge (NMEC), they found that if participants kept to their little eating changes for at least 25 days in a month, then they saw their weight decline. “Of the 504 participants who completed at least one follow-up survey, more than two thirds (42 percent) either lost weight or maintained their weight (27 percent). Weight loss was highest among people who made changes consistently,” reports Medical News Today. The study was published in the Journal of Medical Internet Research.

What’s your change?

Ready to make small changes to work toward your goals? Try these:

  • Drink two glasses of water as soon as you wake up.
  • Trade one of your usual junk food snacks for fruit or veggies.
  • Skip soda. Drink water instead.
  • Indulge — in moderation.
  • Eat off of smaller plates.
  • Start your dinner with a salad.
  • Don’t eat after a certain time of day or evening.

…More at Women’s health: These little changes reap big benefits

Getting fit and losing weight is not an easy challenge, but if you really want it, it is capable. The number one thing to remember is to not be your own worst enemy, you have to be your own cheerleader and cheer yourself all the way to the end.

Workout with Denise Austin and be on your way to a better you.

Access Medical Wellness

The StethoscopePhysical wellness is about making sure you are healthy and at your best physically. Exercising, eating healthy and working out are the best things you can do to live a long happy healthy life. Taking these steps will help in the long run when it comes to fighting off diseases and procuring your medical wellness. (Image by Alex E. Proimos via Flickr)

You can reduce your risk of developing heart disease or having a sudden cardiac death.

The good news is there are many things we can do to reduce our risk. Quitting smoking, identifying and treating high blood pressure, knowing and managing our cholesterol, relaxing and exercising more in order to ease some of our daily stress, and preventing or carefully managing diabetes are all things we have some control over. We know that people with diabetes have a three times higher risk for developing cardiovascular disease than individuals who are not diabetic. Cardiologists consider the diabetic patient to have the same risk as a patient who has had a previous heart attack.

heart diseaseImage by Danny Guy via Flickr

Watch your weight and be mindful of not only what you eat but how much. Being overweight or obese tends to increase the risk for heart disease, not to mention many other serious medical conditions. Making healthy food and beverage choices is an essential part of a healthy lifestyle. Eat plenty of fresh fruits and vegetables. Choose foods in “nature’s own wrapper” and avoid foods high in saturated fat (animal fats) and cholesterol. Avoid trans fats entirely. A high-fiber diet will help you manage your weight. Salt (sodium) often worsens high blood pressure, so limit your salt intake to about three grams (3000 mg) daily. Avoid simple sugars like those found in soda, candy and desserts.

Remember to exercise regularly. Physical activity is critical to achieving and maintaining a healthy weight. Keeping your weight down will result in lower cholesterol and blood pressure. The U.S. Surgeon General recommends that adults engage in moderate-intensity exercise for at least 30 minutes most days of the week. Get plenty of good sleep. Obesity is three times more common in people who get fewer than seven hours of sleep per night. Poor sleep is also associated with heart disease, high blood pressure, diabetes and many other medical conditions.

Get regular physical checkups and talk with your doctor about your personal risk for heart disease. 

…More at Exercise, eat right and avoid heart trouble | HEALTH AND FITNESS – Enumclaw Courier-Herald

No one want to go to the doctors and get bad news about their health, so eat right, exercise regularly and this natural form of medication should keep you in the clear when visiting your doctor.

The Importance of Nutrition

Nutrition and WellnessYou are what you eat…

Being healthy will always be the hype because it is something that is important. We all want to be at our best physically and mentally. To get there we must start with what we are putting inside of our bodies because what we eat has a lot to do with our physical wellness. Knowing the importance of nutrition is key to getting on the path to happiness.

Eating right is the cornerstone to a healthy lifestyle. There are many factors we can’t control in regard to health — hereditary conditions, environmental concerns — but we can control what we eat, which can help us fight disease, encourage healthy metabolism and more.

In this article, we’ll discuss the importance of nutrition, how protein and fat fit into the picture, how to reduce fat and more. You’ll learn about vitamin and mineral supplements, special needs diets and how important drinking water is. We’ll cover:

The Importance of Water – Water is essential to life. Every part of your body relies on it. Your blood, for example, is more than three-quarters water. Other body fluids, like saliva and digestive juices, are based on water. Almost every chemical reaction in the body takes place in a water medium and you couldn’t get rid of body wastes without it.

The Truth About Carbohydrates – Is bread really bad? Many diets eschew carbohydrates in favor or protein, but truth be told, eating carbs — in moderation — can be a huge asset to a healthy diet.  Balancing complex carbohydrates with fiber is another essential tool of healthy eating. Don’t fear bread and sugar.

The Protein and Fat Connection Eating too much fat is an obvious diet dilemma, but what about eating too much protein? Although it’s not as widely known, an excess of protein can also cause health problems.

Breaking Down Vitamins and Minerals Because there are so many, vitamins and minerals can be very confusing topics. But they are often a necessary dietary element. Vitamins and minerals are crucial to normal body functions and some of them may have a role in preventing our most deadly diseases such as cancer and heart disease. Getting enough for normal metabolism used to be our primary concern, but we now know that certain vitamins and minerals may be beneficial in even greater quantities, while others can be dangerous in excess.

The Basics of Supplements Sometimes, everyone’s diet needs a little something extra. Although nutritionists like to insist on “food first,” that isn’t necessarily the end of the story. Supplements, by definition, are there to supplement a diet, not substitute for it. Pills can’t provide you with the disease-fighting phytochemicals that are in plant foods. Yet with smart supplementation, you may be able to make a good diet better.

Reading Food Labels Healthy eating guidelines are supposed to help us, but they can be a little daunting. However, planning smart menus and shopping wisely are crucial links in the good nutrition chain. Standardized food labels can provide some guidance, as can a few calorie-cutting menu ideas and cooking techniques. But how do you know what to look for? By reading food labels and looking for key items.

Ways to Restrict Fat Cutting back on fat, especially saturated and trans fat, is one of the most important changes you can make in your diet if you want to prevent chronic diseases like heart disease and cancer. But how do you reduce fat when it seems to be everywhere? Start slowly. Count your fat grams. And use these tips.

…More at Discovery Health “Introduction to How Nutrition Works”

You’ve been given the tools to change your life around, so go out into the world and conquer those issues you had before when it came to eating healthy and getting fit. I see a better you budding and ready to bloom.

How to be Happy.

Smile and Think Happy Thoughts

like a record...laughing

Show Those Pearly Whites

It takes more muscles to make a frown, so smile because it is a beautiful thing. It will not only make you feel better, but those around you will be influenced by your positive attitude and will smile back. Spread joy and happiness through your amazing smile. Here are some ways to bring out your glorious smile and make others smile around you: (Left: Image by shoothead via Flickr; Right: Image by nosha via Flickr)

  • Brush your teeth. Nothing beats a sparkling set of white teeth to boost your confidence.
  • Happy thoughts are the key to a happy smile. Make sure you think positive and not let any negative thoughts affect you.
  • A good deed. Share or help someone who needs a shoulder to cry on. Be a reason for their smile. 100 % smile guaranteed.
  • Eat healthy. Avoid food stuff that makes you feel lethargic. A healthy diet of fresh fruits and vegetables leads to healthy and happy lifestyle.
  • Sleep well. Take rest and do not stay up late. Nobody wants to see a grumpy face not even your mirror.

…More at Tips to keep smiling! – Times of India or just learn to be happy by reading this awesome non-fiction book available on Amazon, “Happiness in Seven Steps” by Lee G Lovett.

With these tips at hand flip that frown upside down and smile the biggest smile you can. Think positive and that will surely put and keep a smile on your face. Even I’ll smile a little more and so should you. Get that book, “Happiness in Seven Steps” –it really helps. 

How to be Happy.

How To Think Positive – Keys To Happiness

Think PositivePositive thinking is an important factor in your life. By thinking positive you are putting yourself in the position to better your health. Negative thinking can harm you because of the effect of the actions that you may make while thinking negative. Having a negative attitude overall will just slowly but surely impact your health, so here are some steps on how to think positive to achieve joy and happiness. (Image by Wavy1 via Flickr)

We’ve been told that one of the keys to becoming a successful leader and to creating a successful life is to see things as they are and not worse. But if you’ve been beaten down and suffered setbacks such as unemployment, it’s hard to see the positive. 

If you truly believe that regardless of what you do today, it won’t positively impact tomorrow, you are destined to fall short of your potential. Keep the following six concepts in mind to eliminate learned helplessness:

1. Change is possible. If you don’t think your finances or life can improve, then you won’t take any steps to make them better. You must first open your mind to the possibility that your current financial situation actually can improve. If you are still having a hard time accepting this, ask if it is possible for your life to get worse because of steps you take. If your life can get worse as a result of your actions, there’s no reason it can’t get better too.

2. Think big. Think outside of your self-imposed restraints. If you think big enough, you will have the motivation to take the initial steps and the fuel to keep progressing even in the face of challenges and disappointment.

3. Get perspective. If your friend were in your situation, wouldn’t you encourage her to think about her situation objectively and to take whatever action that is appropriate? What would you tell her?

4. Set goals. Just the act of setting goals will help you overcome the feeling that you have no control over your future. The energy and thought process required to set goals will get your mind thinking in a whole new way.

5. Achieving successes. One of the best ways to overcome the belief that your actions don’t affect your future is to start achieving small successes. While goals must be big and motivating, there should also be small and achievable goals along the way.

6. Consider a different viewpoint. Dr. Seligman’s research on learned helplessness inspired him to look at optimists and pessimists and examine how both types of people explain good and bad events. In his book, Authentic Happiness, he writes that, “Optimistic people tend to interpret troubles as transient, controllable, and specific to one situation. Pessimistic people, in contrast, believe that their troubles last forever, undermine everything they do and are uncontrollable.” In short, if we can change the way we explain the events that occur in our lives, we will be less likely to suffer from learned helplessness.

You do have influence over your life. Even if you don’t believe it right now, act as if you do. Start small so you can begin to see how your actions produce results.

…More at 6 ways to get out of your rut – CBS News also, check out Happiness in Seven Steps by Lee G Lovett and carve your rut into pieces.

By using these tips and thinking positive, not only will you have change in your life but you will impact others who want to know how you’ve began to think so positively and you can refer them to these tips here.

How to be Happy.

Definition of Happiness

A Little Ray of SunshineJoy and happiness is what we all search for, but the real question is what exactly happiness is. Do we all have our own personal definition of happiness that we live by. This article explains what others believe happiness to be and what you should think of happiness being for you in your daily life to achieve happiness. (Image by aussiegall via Flickr)

Mired in this over stimulated environment, we are constantly reminded of our own inadequacy. (Oh, you finally lost those 10 pounds after giving birth six months ago? That’s nice. Gisele did it in two weeks. See this morning’s Google alert.)

Is it any wonder that so many of us devour books on happiness, open our wallets for life coaches and wellness retreats, and generally remain grumpy despite all the things we do have, always chasing that elusive state of “happiness.”

And, what is happiness, anyway?

Happiness: a state of contentment; a pleasurable or satisfying experience.

Although, pleasurable and satisfying experiences sure are nice, I believe the Webster definition doesn’t really set our society up for success. I’d like to go out on a limb here and share my own definition of happiness:

Happiness: a timeless state of contentment due to embracing the control you have over your state of mind.

There are 86,400 seconds in a day. It would be really hard to be in a blissful state of mind each and every second of every day, but we get to choose which seconds define our day, our week and our lives. It is that choice and that control that I believe is true happiness.

Whether it’s a new computer or a new relationship, these external sources, although enjoyable, can distract us from our inner source of happiness — our control over our state of mind.

Happiness is not dependent on what the number on the scale says or whether you get that promotion at work or marry your college crush. Happiness is the ability to recognize and be okay with the fact that you won’t always feel — well — happy. Sometimes things don’t work out. Sometimes we screw up. Sometimes, truly terrible things happen. If you can allow yourself to experience negative emotions, you will recognize that temporarily feeling bummed out about life’s small and sometimes large disappointments are natural and do not have to permanently distract or define you.

Knowing that you control your happiness and that no one can take it away from you or define it for you leaves you in charge.  One great nonfiction book to read that helps you get to your “happy place” is Happiness in Seven Steps by Lee G Lovett. Available at Amazon or click HERE to order a copy. 

…More at The Craze Behind ‘Happiness’ – Huffington Post

This is what I believe to be the definition of what happiness is and if you choose to believe this definition your life and state of mind will change for the better.

Nutrition and Wellness

Free Nutrition Plan

Happy Fruit Grass
Balance Nutrition With Our Free Nutrition Plan

Eating an apple a day keeps the doctor away, literally! Your nutrition is very important for your mind and body, so here is a free nutrition plan to keep a balance nutrition and to keep you healthy and happy. As long as you follow this eating plan you should see results in your mood immediately. (Image by libraryman via Flickr)

PRIMARY NUTRITION

 

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source

MAIN FOODS

 

Proteins
Carbohydrates
  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
Fats
  • Coconut oil
  • Olive oil (cold, not cooked, unless very low heat)
  • Butter, ghee and kefir
  • Dairy
  • Cod Liver Oil
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)

 

  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

AVOID (unless it’s your cheat day)

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.
  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion

…More at Holistic Nutrition Program | HallfordHealth

Yes, an eating plan like this can be difficult, but stick to it. I know you can do it! We’ve help boost your attitude so now it’s time to start eating healthier so you can live a long happy life.

AccessHealthWellness.com

Nutrition For Life

MyPlate Logo

Choose my plate is a great way to know the correct amount of certain foods you are supposed to eat on a daily basis for each meal. This is a healthy way to better yourself physically through the foods that you eat. Eating healthy has a lot of good benefits such as achieving a balance nutrition because you are feeling better with the foods that you are eating. (Image by USDA.gov via Flickr)

You are beginning a good habit that you should have in your life forever and nutrition for a better life is the way to go. Hopefully this video has taught you a thing or two about eating right and eating healthy.

Workout Plans for Men

 

PushMen it is a New Year and a new you, so start this new year out by getting into the best shape physically and mentally with work out plans for men. Working out and eating correctly will not only show physical differences that you will love and your partner or future partner will love, but it will also improve your attitude and contribute to your physical wellness. At the end of the day working out should only be to better your health and attitude. (Image by the Halfwitboy via Flickr)

You Need To Know About Some Foods That Help Burn Fat…

A couple of fat burning foods that you should really consider adding to your daily diet are eggs, nuts, oatmeal, poultry, and salmon. All of these foods have the strong power to boost your metabolism and also burn the extra fats that your body has put on through the years. However, despite the fact that all of these foods can burn fat in your body, it doesn’t necessarily mean that you can eat huge portions. No matter how healthy and low calorie a certain food is, if you eat too much, it will eventually turn into fats.

Basically, you’ll just need to eat in moderation, because the only way those fat burning foods can eliminate the fats in your body is if you only eat a small amount. Once you learn how to burn stomach fat, you’ll never have problems with your weight anymore. 

What Exercises Can Burn Stomach Fat And Build Muscle Mass?

A couple of exercises that doesn’t just burn stomach fat, but also builds muscle mass are squats and side pushups. Squats are not just known to really build leg muscles, but also contract the stomach area and burn fat. Actually it’s also known to create muscle around your entire body. So this exercise really is one of the best workouts that you can do, because it flattens the stomach area and, at the same time, builds muscle around your body. For the beginner, it can be very good initially to build size and jumpstart the fat burning.

But I don’t recommend it for intermediate and advanced athletes anymore, but that is another story for another day. Pushups are another one I like to see in any workout program. This exercise has the capability to really minimize and tone the size of your waistline. It kind of gives you static tension through the whole body as you perform it, as well as it dynamically exercises your chest, arms and shoulders. I am a big fan of personalized workout programs and don’t like to give generic advice on how to work out.

…More at Full Body Workouts For Men Who Want Symmetry… | A NO HOLDS …

Here’s a good abs workout video to get you started with being healthy and fit. Remember you won’t see results till you burn off some fat first.

Good luck in your quest to physical wellness!!