Top 10 Worst Diets For Fat Loss

They are too many diet out there, many of them does’t work at all.
So what are the top 10 worst diets for fat loss?

1.Carnivore Diet

The increasingly popular carnivore diet requires eating mostly meat (along with some eggs and fat, like cheese). There’s also a popular version that involves eating only beef. Although you can find carnivore dieters’ success stories online, don’t even think about it, says Gorin: “This is not a healthy or sustainable diet, and there are healthier ways to lose weight.”

“Not only is the carnivore diet extremely high in saturated fat, which can put you at risk for increased cholesterol levels, it also leaves out a lot of foods that are really good for you,” Gorin says. That includes fruits and veggies, which are known to promote weight loss and help fight disease.

Bottom line: Avoid this diet — or if you’re determined to try it, be sure to run the idea by your healthcare team and get their take first.

2.The Baby Food Diet

Why It’s Nuts: “Baby food is basically pureed fruits, vegetables, and meats,” says Sharon Palmer, author of Plant-Powered for Life. “So there’s no real reason why eating baby food would help you lose weight.”

On top of that, a baby food diet is unsustainable, says Palmer. When food is liquefied, the body doesn’t pick up fullness cues, which can make you feel hungrier after eating a sufficient amount of calories, she says.

Better Move: Eat in a way that you could sustain for the rest of your life without feeling miserable, says Palmer. Practicing common-sense portion control, mindful eating, and eating more minimally processed plant foods such as whole grains, beans, vegetables, and fruits, which are rich in nutrients and low in calories should get you to your goals.

3.Alkaline Diet

Restriction is the name of the game when it comes to the alkaline diet. Based on the concept that eating more alkaline foods, and shunning foods that make your body produce acid, will vastly improve health, this diet requires cutting out entire food groups. Meat, dairy, caffeine, alcohol, and anything that could be deemed sugary or processed are banned from your plate.

While the emphasis on fresh produce and healthy foods like seeds and nuts is great, it isn’t an easy diet to follow. There’s no science backing up the alkaline diet’s claims that it will perfectly balance your pH levels. That’s something your body already does naturally (and efficiently), so there’s no need to drastically change your diet for the sake of your pH.

4.Whole30

There’s nothing wrong with the foods that Whole30 asks you to eat, like fresh fruit and veggies. In fact, proponents of the plan say that focusing on whole foods instead of packaged, processed ones may result in weight loss and other health perks, too, like higher energy and improved sleep.

But the Whole30 plan prohibits eating many dietary staples — not just unhealthy foods like added sugar and alcohol, but also legumes, dairy, and grains. And while your body doesn’t need those healthy foods to function, Whole30’s restrictions can make the program difficult to stick with.

Furthermore, those rules can create a cycle of guilt around food, says Anne Mauney, a registered dietitian in Washington, DC. Even if you follow through on the entire 30-day program, at the end you’re likely still going to feel down on yourself for eating what was once deemed “bad.”

Plus, when you go back to eating these foods, “you may likely end up eating more of it than you need or want, because there’s that sort of ‘screw it’ mentality where you’ve already started eating something you ‘shouldn’t’ have, so you might as well keep going. This can often turn into a sort of ongoing restrict-binge cycle over time, where you limit certain foods and then end up overdoing it on those foods later, before going right back to restricting and trying to be ‘good,’” she says. That’s no way to live.

5.The Air Diet

Why It’s Nuts: You hold your empty fork up to your mouth and pretend to eat high-calorie foods instead of giving into cravings, says Rebecca Scritchfield, R.D., author of Body Kindness. It’s easy for most people to see why this one is crazy. It promotes disordered eating and, thanks to a drastic drop in calories, lowers your metabolism and leads to muscle breakdown. It also increases leptin resistance, which crushes your ability to get a sense of fullness when you start eating again.

Better Move: “Your cravings will only increase if you try to avoid eating a specific food, and you’ll end up making a choice you regret,” says Scritchfield. If it’s sweets you crave, fruit will give you a boost of quick energy and hydration. If you’re looking for a tasty snack, try nuts, beef jerky, and hard-boiled eggs, which have a mix of protein and fat and will leave you feeling satisfied, she says.

6.The Military Diet

Often touted as a way to lose 10 pounds in one week, this extreme meal plan isn’t just miserable, it’s also dangerous. With no actual association with any branch of the military, the Military Diet is something that seems to have sprung to life on the Internet. Meals are small, unvaried, and include bizarre combinations. Example meals include “1 cup cottage cheese, 1 hard boiled egg, 5 saltine crackers” or “1 cup tuna, 1/2 banana, 1 cup vanilla ice cream.”

7.Keto Diet

If you want to lose weight quickly, this diet, which researchers designed to help control epilepsy in children, has become a popular way to do so.

But there’s a lack of definitive research proving that keto is safe and effective for the long haul. What we do know is this high-fat, moderate-protein, and very-low-carb diet has a reputation for being challenging, especially if you’re doing it without medical supervision. When you go off the plan, you might gain back all the weight you lost.

What’s more, for all the buzz about the health benefits of keto (for type 2 diabetes, certain types of cancer, Alzheimer’s disease, and more), long-term randomized, controlled trials in humans are lacking, Harvard notes. “Keto restricts foods that help fight cancer and heart disease, like whole grains and legumes,” says Tiberio.

What’s more, there are so many ways to approach keto, and not all of them are healthful. “Though you should be eating a lot of spinach and kale on keto, people generally eat bacon and eggs,” says Tiberio, which leaves out important disease-fighting nutrients, including fiber.

8.The Tapeworm Diet

Why It’s Nuts: This diet requires ingesting a tapeworm, which feeds on the food you’re eating, so you don’t absorb the calories, says Alexandra Caspero, R.D., author of delishknowledge. Eventually (hopefully) the worm will leave your body through your digestive tract. “It’s important to realize that these are parasites and can be very difficult to remove,” says Caspero. There’s also no guarantee that the worm won’t move to other parts of the body, which can lead to severe side effects like weakness, headaches, nausea, and diarrhea. Just no.

Better Move: “Focus on eating foods that are lower in calories and higher in nutrients, like fruits, vegetables, whole grains, and lean proteins,” says Caspero. Those will fill you up for less calories. No tapeworm required.

9.Blood Type Diet

The notion behind the blood type diet is that certain foods react differently with each blood type. In other words, proponents of the diet suggest some foods might be healthy for one blood type, while causing severe damage to another. Type A dieters must go vegetarian, type O has to stick with lean meats and fresh produce, and type B is required to avoid a random assortment of foods including chicken, tomatoes, sesame seeds, and peanuts.

The main negative of the diet is its complex rules and that it requires many blood types to cut out healthy, everyday ingredients. Developed by a naturopathic doctor, there’s no scientific evidence (despite several studies) that the blood type diet is effective when it comes to health or weight loss.

10.Atkins

Of course, the Atkins diet was the original low-carb diet, made popular decades ago. Now that keto is on the scene and there’s a general carb phobia, you may be thinking again about going on a low-carb diet like Atkins. (Atkins and keto differ in that Atkins allows for more protein, whereas keto limits protein.)

“Like many diets, you lose weight quickly on Atkins. But it does not work long term,” says Tiberio. On the U.S. News rankings of best diets, Atkins falls near the bottom because of worries about safety and negative impact on heart health.

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Top 10 Detox Drinks To Try

Detoxing is very important in our time, so what are the best drinks to help your health.

Lemon Ginger Morning Detox Drink

This classic detox drink blends ginger and turmeric for powerful anti-inflammatory benefits. Low-toxin and antioxidant-rich lemons also mix into this zesty morning tea for added liver support. Use organic lemons, pick up fresh ginger, and choose raw honey (added right before you drink it) for a more Bulletproof beverage.

2.The Original Day Spa Apple Cinnamon Detox Water

This classic recipe was first made famous by Audrey Johns on her blog LoseWeightbyEating.comback in 2012. Since then it has turned into a worldwide phenomenon and has helped open up a new infused water craze.

Not only does this recipe taste delicious (the apples and cinnamon in this recipe help make any day feel like Fall), it also has a lot of health benefits. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

And the cinnamon also has a lot of great health benefits, too, making this an ideal detox water.

Apple Cinnamon Detox Water Ingredients:

1 Apple thinly sliced, I like Fuji but pick your favorite. Cut away the seeds.
1 Cinnamon Stick. I don’t recommend using powdered cinnamon, it clogs the water.

3.Super Green Detox Drink

From celery to kale to parsley, this drink contains what you need to boost the body’s detox system. The recipe includes apple, which takes the edge off the veggie flavor for those of you who don’t naturally savor green things.

4.Slim Down Detox Water

This cucumber detox water is an ideal starting point for all dieters. The diuretic properties guarantee that all moisture will be rapidly flushed from the system. Tart grapefruit delivers a revitalizing rush of flavor, and the fruit is packed with fat-burning enzymes. All of the citrus contained within this refreshing beverage is designed to heal the internal digestive tract. Mint leaves briskly finalize the drinks ability to easy any tummys woes while losing weight fast. This tasty brew only takes ten minutes to prepare, and it yields 8 potently cleansing servings. All ingredients are simply combined 2 hours before consumption.

5. Collagen Charcoal Beauty Elixir

This dark and dreamy nightcap contains collagen peptides to support smoother skin and activated charcoal to wipe away toxins while you snooze. Mixed with fragrant lavender, this detox drink brews up into a sweet and soothing beverage.

6.Blueberry and Orange Detox Water

This blueberry detox water recipe is as beautiful to look at as it is delicious to drink.

This recipe is not exactly a “detox” drink, but let’s be honest here, water is the key! If you can get in your water each day, you’ll naturally increase your metabolism and flush your system. This fruit water recipe was made to simply make water taste more delicious, and we can get behind that. But that doesn’t mean the other ingredients don’t do their part as well.

The mandarin oranges are packed full of Vitamin C which is known to increase metabolism and help tone up skin.

The blueberries are packed full of antioxidants and fiber making them a super food that makes you healthier, more beautiful and best of all, they naturally curb appetite.

Blueberry and Orange Detox Water Ingredients:

2 Mandarin Oranges, cut into wedges
Handful of blueberries

7.Morning Lemon Mint Water

Refresh your body first thing in the morning with this detoxifying drink recipe—a smart alternative to sugar-filled processed juices or calorie-laden takeout coffee drinks. It’s super simple to prep, so you can mix a glass no matter how bleary-eyed you feel.

8.Watermelon Detox Water

The latest dieting trend has reached a new level of evolution with this insanely flavorful watermelon detox water. There are plenty of antioxidants stored within the juicy melons, and its nutrient contents are through the roof. One of its key compounds is the phytonutrient known as lycopene. This generous ingredient is an extraordinarily strong antioxidant, and it also is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being. This is great for anyone with a rigid fitness routine. Seedless watermelons are preferred for this blend, and the final product is a ruby red wonder!

9.Metabolism Boosting Mango Ginger Water

This is one of my most popular recipes on my Pinterest page, as well as on my blog. The taste is amazing! The ginger and mango gives this infused water recipe a terrific flavor, while providing some beneficial ingredients to make you feel good.

Mangos are not only known to boost metabolism, they also aid in digestion, help boost your memory and can even help increase your libido! (9)

This Mango Ginger Detox Water will do a lot of good things for your health, so make a big pitcher today and enjoy.

Metabolism Boosting Mango Ginger Water Ingredients:

1 inch Ginger Root, peeled and sliced
1 cup Frozen Mango- fresh is fine too

10.Raspberry Orange Detox Water

This detox water recipe combines two of my favorite infused water ingredients, raspberries and oranges! Oranges are not only delicious, they provide a tremendous boost of vitamin C, which is an important antioxidant that helps fight inflammation, premature aging, and even helps fight the common cold.

The raspberries are a yummy little fruit that always reminds me of summers at my grandparent’s farm. My grandmother would pick a huge batch of raspberries and we’d eat them with milk and sugar.

This recipe makes a great summertime treat, so try making a batch of this fruit water on a hot day and you’ll understand what makes this drink so good.

Raspberry Orange Detox Water Ingredients:

1 thinly sliced orange
1 pint raspberries (lightly crushed)

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Top 10 Gym’s To Visit

Some gyms are just awesome, real piece of art. So which are the best gyms to visit.

1.Tulum Jungle Gym

Tulum jungle gym is a real life fred flint stone gym. Nearly all the equipment is made of wood or stone although they still do have olympic bar and bumper plates, kettle bells, bulgarian bags, medicine balls and more functional traditional gym equipment.

2.Brooklyn Zoo, New York

Guaranteed to take your ‘floor is lava’ game to the big leagues, New York’s Brooklyn Zoo is a parkour paradise. Spread out over two floors and festooned with padded mats and enough foam pits to rival Ninja Warrior (which is also the name of one of its classes), by all accounts the staff are a deft hand at teaching novices how to jump, tumble and navigate the obstacles in the speediest way possible. The ultimate urban jungle gym.

3. Bev Francis’s Powerhouse Gym – Syosset, NY

Enter Bev Francis’s Powerhouse Gym aka The East Coast Mecca, owned by Bev Francis herself, the first woman ever to bench press over 300lbs. Impressive, right? This gym is to a bodybuilder what the selfie is to a teenage girl, an absolute MUST. Equipment here is ridiculously abundant ranging from beginner level to pro status, even including a workout area for boxing, kickboxing and submission fighting.

Baring witness to workouts from greats such as Jay Cutler, Phil Heath and Kai Greene on the regular, this place has been labeled multiple times as the go to spot for any bodybuilder either a residence of or visiting New York. Last but not least, memberships at Bev Francis’s range from short term to long term with unlimited gym use and the gym is open 365 days a year…100% pump paradise ladies and gents

4.Metroflex Gym

Metroflex Gym located in Arlington, TX. It is known that this setting assisted 8x Mr. Olympia rule the competition for pretty some time. The gym was founded in year 1987 by Dobson due to the absence of hard-core gyms and the limitations of commercial gyms that has facilitated Metroflex to gain the status of exemplifying strength on each level. You can avail exercise like chalk dust occupying the previously dense air, 100+lb dumbbells banging to the ground, and sounds of firmly fought victory paint a slightest of the set in its corridors. It is known that customers can dismiss their membership whenever they wish at no sustained cost.

5.Das Gym, Vienna

The Das Gym is so freakishly focused on fitness that they have even put chip up bars in the showers and given lockers in a nickname (Dave Draper, bitch tits, etc). If you are feeling a bit low on motivation, it has motivational posters all over the walls. Just watch the video above and you’d want to book a ticket to Vienna right now.

6.La Belle Équipe, Paris

Looking every bit as boutique as the shops on the Champs-Elysees, gyms rarely come as chic as La Belle Équipe, located just a stone’s throw from Gare du Nord station and specialising in Thai boxing. Even so, it’s hard to deny the Parisian charm that fills its cosy walls, from neat wooden shelving to light paint and uncluttered décor evoking calmness, serenity and a certain je ne sais quoi few other fitness clubs can match. People battering each other senseless aside, there are also classes tailored to help busy clients deal with stress, fatigue and self-confidence and other knock-on effects of hectic working lifestyles.

7. Original Temple Gym – Birmingham, UK

It was in the year of 1962 when Temple Gym in Birmingham first came to be and 20 years later a promising young talent named Dorian Yates (who now owns Temple Gym) entered its doors forever transforming the legacy. Temple Gym is a serious weight training facility situated in a basement, unorthodox I know, representing the belief that people from all walks of life are accepted within its walls for whatever positive change they seek, something that we can all get behind.

Old school training equipped with the latest technology is the perfect description for this place which due to its presentation, feels like you’re getting the workout of your life in a dungeon laced with a hardcore ambience. Did I mention this gym is home to original Nautilus equipment? Contain your excitement folks! All in all, if it’s good enough to have helped 6x Mr. Olympia Dorian Yates build a physique even Superman secretly envies, then it’s more than good enough for you.

8.Gold’s Gym

Gold’s Gym is a series of global co-ed fitness centres (usually denoted to as gyms) from America formerly initiated by Joe Gold in Venice Beach, located in California. The gym showcases an extensive collection of group exercise classes, exercise tools, and personal trainers to help you out clients. Presently, Gold’s Gym assures to be the biggest series of unisex gyms all over the world, having over 700 locations, situated in 37 U.S. states, in Washington, D.C. and also in 20 different countries. It is known that Gold’s Gym owns a membership of over three and a half million, divides equally between female and male customers. This gym has transformed from one founding to a big chain, but the major location many people desire is the one located in Venice, California.

9.Third Space, London

Third Space operates some of the best gyms in the UK, with multiple centers in the city of London. The luxury fitness chain has tons of equipment, space, and well-trained instructors. You get your own concierge. If you have some extra cash flowing out of your pocket all the time, you can buy their VIP membership where you get private massage chairs and laundered gym kit.

10.Oxygen Gym, Kuwait

Started by Bader Bodai more than a decade ago, the Oxygen Gym is so large that just taking a tour of the gym would be like breaking a good sweat on the treadmill. Bodai now has four Oxygen Gym centers in Kuwait, each of them well equipped. No wonder Bader Bodai has been able to turn the Kuwait Bodybuilding team into one of the best in the world. Besides cardio and free weight training areas, it also has sauna rooms, prayer rooms, and a parking lot.

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Top 10 Zumba Benefits

These days zumba is very popular, but why?

1.Calorie and fat burning:

At its core, Zumba classes provide a large calorie burn through aerobic activity done with interval training in mind. The average person will burn around 600 to 1,000 calories in a Zumba class. With the classes choreographed to provide intervals of intensity in both pace of music and type of movements, class members’ energy expenditure is maximized for fat-burning benefits. Fitness moves are also incorporated within Zumba dances, so don’t be surprised if you find yourself moving from a fast merengue beat to a long, slow set of push-ups on the wall, or doing several sets of squats followed by plyometric jumps.

2.Mood boosting

Music is the main ingredient to Zumba classes which becomes an instant mood booster, according to Bomvana.

“Music is a powerful tool. It helps you de-stress and gets you in a contagious happy mood. If anyone would go into a Zumba class at any given time, you are most likely to be greeted by smiles and laughter.”

3.You’ll improve cardiovascular fitness

According to the Journal of Sports Science and Medicine, accepted fitness industry guidelines indicate that individuals who wish to improve their cardiovascular fitness should exercise between either:

64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate
40 to 85 percent of VO2 max, a measure of the maximum volume of oxygen an athlete can use

According to the same study, all participants of a Zumba session fell within these HRmax and VO2 max guidelines. They were exercising at an average of 79 percent of HRmax and 66 percent of VO2 max. This makes Zumba an efficient workout in increasing aerobic capacity, a measure of cardiovascular fitness.

4.MPROVED COORDINATION

By joining a Zumba class you’ll definitely improve your coordination, and if you didn’t already know, it is extremely important to have good coordination as you grow older.

Maybe this doesn’t seem so important to you right now, but you will appreciate it once you get older and you won’t suffer from the consequences of poor coordination.

5.Everyone can join in:

Classes are offered at all levels, including standard Zumba, Zumba Gold for senior citizens, Zumba for kids and even Aqua-Zumba done in swimming pools. Because Zumba is based on music and dance, it seems to speak a universal language that people of all nations can related to. There is no large learning curve in a Zumba class, either. New participants may receive small-scale step rehearsals before some longer dances, but in most cases, first-timers can simply jump right into a class and follow along with the instructor.

6.It’s social

Bomvana says the high energy fitness, sweating to the Salsa and Reggaeton beats is good for sparking conversations and creating new relationships.

“People come to most of our classes shy and reserved but, as soon as the music plays, a wave of energy and conversation fills the room instantly.”

7.Improved blood pressure

A 2016 study involving a group of overweight women found that after a 12-week Zumba fitness program, participants experienced a decrease in blood pressure and significant improvements in bodyweight.

Another 2015 study found a decrease in blood pressure in participants after a total of just 17 Zumba classes.

8.CLASSES ARE EVERYWHERE

Sometimes I read about a great new exercise class, only to find out it’s only offered in New York City.Since I don’t live there, it can be disappointing.

Not so with Zumba.Most cities and states boast several places that offer Zumba classes for all skill levels.

Check your local rec center or gym for a class near you.You won’t be let down!

I hope I convinced you to at least try going to a Zumba workout and you’ll see how addicted you will be afterwards to this wonderful fitness exercise.

9.Full body workout:

Zumba is both a dance class and a fitness class. Aside from its heart-health benefits, Zumba provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles, this fitness method touches on nearly every muscle and joint. Even those who are just learning the dance steps will find themselves waking up the day after a Zumba class with a definitive post-workout feeling.

10.IT’S ADDICTING

Because most people who discover Zumba fall in love with it as a form of exercise, it’s a great choice if you have trouble staying motivated to stick with an exercise routine.

Many women say they are hooked after only one class.

If you need that kind of motivation, find yourself a Zumba class today.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.iol.co.za, http://www.healthfitnessrevolution.com, http://www.healthline.com, http://www.capcana.com

Top 10 Best Sports For Fat Loss

Almost every spot is helping you to burn fat, but what are the most effective

1.Swimming (Breaststroke):

458 calories per 30 active minutes
Swimming is a cardiovascular powerhouse that works the entire body. It’s a particularly good choice for those who benefit from low-impact exercise. You don’t need much in the way of gear—just a swimsuit, goggles, and access to a pool. The breaststroke burns the most calories, but freestyle/front crawl is a close runner-up.

2.Cycling.

Whether you want to enjoy the nature and cycle outside or you prefer to exercise on a gym bicycle, it is definitely an amazing physical activity that strengthens the entire body, and especially the legs. In addition to that, it can help you burn approximately 500-1000 calories in an hour depending on how fast you’re cycling, which is the reason a lot of people choose this sport to stay fit.

3.Boxing and Kickboxing

Not only do boxing and kickboxing make you look fierce, they also burn a ton of calories. Taking a kickboxing class, sparring or competing in a boxing match can help a 155-pound person burn between 648 and 720 calories per hour, according to estimates from the University of Rochester Medical Center.

4.Jogging

Calories burned per hour: 550 to 900

The middle ground between walking and running, a steady jog can be a great fat-burner. You don’t need to run as fast as you can; a simple trot over a period of time will do wonders for your cardiovascular fitness as well as help you tone up and strengthen your core muscles. The key is to jog for a significant distance, so don’t burn yourself out by starting out with a pace you can’t keep up. And whether you’re an experienced jogger or a beginner, proper stretching will ensure you complete your jog with happy muscles

5. HIIT (High Intensity Interval Training):

444 calories per 30 active minutes

While not technically a sport, HIIT is one of the best ways to burn fat and lose weight, and you can choose movements based on the sport(s) you play. Simply put, HIIT is workout made up of repeated rounds of exercises performed at max effort for a given interval, followed by a short recovery period. For example, you could one minute of squats, followed by 20 seconds of rest, followed by one minute of skater hops, and so on. You don’t HAVE to buy anything to do HIIT, but many trainers recommend some resistance bands and floor sliders to enhance the body weight resistance challenge (a $30-45 purchase) and a clock or another way to keep time.

6.Nordic walking.

If you’re not familiar with this physical activity, you should definitely take it into consideration, as it is regarded as one of the best toning and cardiovascular exercises out there. For this sport, you will need two special poles that allow you to engage your entire body while walking, and the movements performed during this activity are similar to skiing, but you don’t actually need any snow. In addition to the health benefits, Nordic walking allows you to burn a lot more calories than regular walking.

7.Basketball, Football

The nonstop action of a full-court basketball game can leave you drenched in sweat. It can also help you lighten up. According to the University of Rochester Medical Center, a 155-pound person can burn about 576 calories in an hour of game play.

Football Games

The explosive moves involved in competitive football have a high metabolic cost, and the endurance to last a whole game also requires a lot of energy. The University of Rochester Medical Center estimates that a 155-pound person burns 648 calories an hour during competitive football. Training drills and activities can also be big calorie torchers.

8.Tennis

Calories burned per hour: 600 to 900

Start, stop. Start, stop. Start, stop. Such is the rhythm of tennis. It’s a great workout, however, you might not want to tackle this sport if you have bad knees or ankles. Remember, for the maximum physical benefit, singles tennis is better than its doubles counterpart because you’ll cover more ground during a match. Your shoulders, forearms and hips will get a workout even if you’re a beginner.

9.Snowboarding.

Snowboarding is among the most popular winter activities, as it is extremely fun and also great for your physical form. The majority of people don’t view snowboarding as an activity for losing weight, but it is certainly effective at burning calories. Depending on the intensity of your snowboarding, you can lose about 400-600 calories in an hour, which makes it an excellent sport for those trying to get into shape

10.Jumping rope

Calories burned per hour: 700 to 1,100

Boxers do it to warm up, but after a few short minutes of this activity, you’ll be considering it more than just a simple preface to your workout. It’s simple, but effective, and works the entire body, as well as helps you with hand-eye coordination. You’ll easily improve hand and foot speed as the calories fall away. Once you’ve moved up from basic jumps, it’s a fun challenge to incorporate speed steps, side swings and crossing patterns to your routine. Jumping rope may not have been the thing to do at recess, but it’s perfectly masculine to try.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.virtua.org, http://www.healthgoesup.com, http://www.livehealthy.chron.com, http://www.foxnews.com

Top 10 Best Yoga Matts

For every yoga lover, the matt is very important so what are the best of the best yoga matts

1.Best cushioned mat: Manduka PRO

Carbondale, Colorado-based yoga teacher Rod Stryker, founder of ParaYoga® and the author of The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom, says the best yoga mats he’s ever used seem to “disappear underfoot.”

“When I am on the Manduka PRO, it’s almost as if I am not using a yoga mat at all,” he says. “It doesn’t move, stretch, smell, or wear out like many other mats. This is my steady platform that I practice on daily.”

Bonus: This is one of the few mats to come with a lifetime guarantee.

2.The Liforme Yoga Mat

Surface feel: Smooth
Thickness: 3/16” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $140

Pros

This beautiful yoga mat is slightly thinner and lighter than many of its “Everyday Practice Mat” competitors, but it still manages to be incredibly durable and supportive enough for knees and other bony joints. It feels great under the body, stays grippy in wet or dry conditions and comes with helpful alignment markers to help keep you balanced and aligned.

Best of all, this mat is produced by a company with an eco, and human-friendly vision. Liforme cares about the company’s impact on the planet, and they have tackled the challenge of a sustainable, non-toxic yoga mat by diving into the research and doing their own independent study. The result is a mat made from low-odor, non-toxic, PVC-free material that is heat bonded without the use of any toxic adhesives and biodegrades in normal landfill conditions in 1-5 years! Liforme also sends the mat with a mat bag and uses no plastics in their packaging – just a cardboard box.

Cons

The three downsides to this mat are price, absorbancy and the mat bag (I know, it was in the Pros!). The Liforme Yoga Mat is one of the most expensive mats on the market. It repels dirt for the most part but is fairly absorbent, so you need to clean the mat frequently. And it appears that you are unable to order the mat without the bag, so those who already have one could feel like they’re paying for something they don’t want.

3. Lululemon Reversible 3mm Mat

“My favorite yoga mat is the Lululemon reversible 3mm. It’s cushy enough to provide real support, but also incredibly lightweight to take with you anywhere! I love the mat’s versatile material, which is crucial since I practice in both the studio and outdoors at Sweat Sessions. As a bonus, I love the color options because each side has its own hue, which allows for a little personality.”

—Lauren Danziger, Executive Director, Meatpacking BID

4.Best grippy mat: Hugger Mugger Tapas Performance mat

A little bit of history: The Tapas Mat, which debuted in the late 1980s, was the first mat designed specifically for yoga—and as a result, it set the bar for durability, density, and grip. For yogis that came of age during this era, Hugger Mugger mats inspires a loyal following. To wit: Aadil Palkhivala, founder of Bellevue, Washington-based Purna yoga, says this is his favorite yoga mat.

“I like to use this mat because it is extremely sticky and extra-thick,” he says. “I have injured my body over the years; this mat provides the cushioning and support my body needs. It also allows my hands to sink in just enough so that I have more friction and less slip. Also, I find that when I hold Headstand for a while, this mat actually helps distribute pressure on the head.”

5.The 2nd Wind Health Sticky Yoga Mat

Surface feel: Smooth
Thickness: 1/8” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $110

Pros

This is a mat that values feel and functionality. The smooth surface provides the grip you need in both wet and dry conditions, while allowing for easy movement. Its weight keeps it anchored to the ground and the thickness and rubber provide decent padding under boney joints. The materials are eco-friendly and biodegradable, and the company plans to reduce all plastic packaging very soon.

Cons

The mat is fairly absorbent, which requires you to clean it quite frequently. It arrives with a faint rubber odor and is heavy enough that some yogis may want to consider a lighter mat, particularly if you plan to travel with it. Of course, price is a factor too. $110 is a lot for some folks.

6. Jade Yoga Fusion Mat

“It’s hard to pick a favorite yoga mat as there are several brands that I absolutely love, but Jade Yoga’s Fusion mat holds a special place in my heart. It’s thick enough to cushion my joints with an unparalleled grip and width. For a fat-bodied practitioner who likes a wide canvas for play, it’s the perfect choice.”

—Jessamyn Stanley, internationally recognized yoga teacher

7.Best mat for travelers: Jade Travel mat

If you don’t pack a yoga mat, chances are yoga won’t happen. Yet lugging your go-to mat with you wherever you go can be a hassle. Enter Jade’s Travel mat, which folds up as small as a pair of pants. This portability factor gives it a high score for Beryl Bender Birch, eRYT, who is considered the matriarch of vinyasa yoga.

“I love how it’s beautifully light and easy to pack, which makes it so that I can just throw it into an outside pocket of my suitcase wherever I travel and have it handy,” she says. Equally important to Birch is the company’s stellar environmental track record. “It is made from natural tree rubber, and has no PVC, toxic plasticizers, or harmful dyes. Plus, it’s 99 percent latex-free—all important to me as an environmental activist.”

8.B Mat Strong

Surface feel: Textured

Thickness: 1/4” (6.0mm)

Weight: 5 lbs

Length: 71″

Material: Natural and man-made rubber

Made in: Spain

Last posted price: $94

Pros

The B Mat is made of 100% rubber (both natural and synthetic), without using harsh chemicals, finishes or sealants. It feels durable, is surprisingly light and has incredible grip in both wet and dry conditions. The surface is a pleasant texture, and the sturdy rubber provides great padding under knees and elbows. It also isn’t as heavy as other home practice mats with similar padding and durability. A solid all-around yoga mat, particularly if you are looking for a mat that has amazing grip, wet or dry, significant padding and isn’t too heavy.

Cons

The mat does arrive with an odor – it’s made with rubber after all – but I honestly expected the smell to be much stronger. The sticky surface tends to attract dirt, so you will need to dust or clean it quite frequently. And the mat is stiffer than most, so it takes a little more energy to roll it and keep it rolled.

9. Whirlwind Yoga Mat by Sugarmat

Anthropologie, $99

“Wellness by Anthropologie has a great selection of fitness items, including my current favorite, the Whirlwind Yoga Mat by Sugarmat. Designed in Montreal, the mats are both high-quality and fashionable thanks to the beautiful and unique designs. They are great for hot yoga classes since the suede top is absorbent and ultra-grippy even when it gets wet. It also feels really soft on your skin and it’s thick, which gives you that extra bit of support.”

—Lilly Huber, Assistant Beauty Buyer, Anthropologie and yoga instructor

10.Tranquil Yogi Oasis Yoga Mat

Oasis Essentials Rubber Yoga Mat from Tranquil Yogi

Surface feel: Smooth

Thickness: 1/4” (6.0mm)

Weight: 8 lbs

Length: 72″

Material: Rubber, calcium powder and vegetable oil

Made in: China

Last posted price: $100

Pros

This mat, from Tranquil Yogi, is pretty much tied for first with the B Mat in this price category – it’s just different, so it depends on what you want. The Oasis Essentials Mat is beautiful, feels great, provides exceptional grip under wet and dry conditions and has excellent padding. It has an impressive ingredient list, making it one of the most eco-friendly mats on the market. It delivers with a carrying strap and if you order from this page you receive 10% off.

Cons

The Oasis Essentials Mat is very heavy, so isn’t the best mat if you want to carry it around. It looks like you can’t purchase it without the carry strap and the mat arrives wrapped in plastic, which goes against the intention to be eco-friendly.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.yogajournal.com, http://www.doyogawithme.com, http://www.marieclaire.com

Top 10 Ways To motivate Yourself To Workout

Sometimes it hard to stay motivated work, family, friends. How to find time to workout?

1.Write down your goals and look at that list often.

“I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my wrist. It can be anything from ‘4-8,’ because I believe it takes four to eight weeks for results of working out regularly to show, to ‘thank you,’ which is a reminder that I’ll thank myself later if I stick with my plan.” —Lindsey, 21

2.Buy yourself some cool new workout gear.

If you only have one pair of gym shorts or yoga pants, it’s easy to skip working out because you haven’t done laundry. Treat yourself to a few new pieces of athletic wear that you really love. You’ll be excited to work out just to have an excuse to wear them.

Quality running, walking or hiking shoes are important to be fitted properly to you, to prevent injuries and make your experience more pleasant. Cheap, ill fitting shoes will lead to issues like shin splints, foot issues, knee and back pain.
It is OK to use what you have. Putting down money on athletic gear helps you commit to an activity. But that might not be affordable for you if you do not have the cash handy.
Ask for loaner gear if necessary. Usually a gym, team, or organization will be happy to provide a new person with loaner gear to try before committing. For example, an ice hockey rec league may have some extra pads and skates available if asked.
Workout gear can be expensive, so don’t try to buy it all at once if you don’t have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales.
Try setting your workout gear on a chair or a table so it’s out in the open. That way, it will keep the idea of working out at the forefront of your mind.

3.Keep your workouts short

Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing—and that she can still get an intense workout in a shorter timeframe. Sometimes knowing the finish line is so closely in sight is helpful. “So if I am feeling less than motivated, I know it will be over quickly, I will have gotten a solid workout in, and will be feeling great!,” she says.

4.Wash your hair only on days you work out. It is not a joke!

Real life, I only allow myself to wash my hair after working out. So if I don’t for a couple days… I have to face the ridicule of my peers haha. Or my hair gets too tangled from all the baby powder.

5.Have a killer playlist ready to go.

“To motivate myself to work out, I make playlists I know I will want to run to. My go-to running songs are mostly DJs like Swedish House Mafia, Alesso, and Audien, but I never forget the fitness classics, like ‘Run The World (Girls)’ by Beyoncé and ‘Sexy Back’ by Justin Timberlake.” —Emily, 23

6.Set up rewards for when you complete a workout or hit a new goal.

Think of something that will motivate you when the workout gets tough or you don’t want to get off the couch.

Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you’ve been eyeing.

7.Find a workout buddy

They say time flies by when you’re having fun, and this is especially true if you’re working out with a buddy. It also helps to have a swole mate who will cheer you on throughout your workout. Just when you think you can’t possibly do another burpee, you your pal is there to say you can—and you do.

“A workout buddy can help because it encourages people to make connections with others who share common values and are pursuing similar goals,” says Philip M. Wilson, PhD, associate professor and co-director of the Behavioral Health Sciences Research Lab in the department of kinesiology at Brock University in Ontario, Canada.

8.Surround yourself with motivation.

I hang up motivational pictures on my mirrors, like Kendall Jenner or just good sayings. I also have my goal weight written everywhere — car mirror, refrigerator, calendar, etc. — so it’s a constant reminder to work toward that number.

9.Remember why you started.

I remember all those times I tried clothes on and they didn’t look good because of the extra weight, or the times I wanted to wear shorts and weren’t brave enough. That always gets my ass moving — it’s not about keeping the motivation, it’s about remembering why you started in the first place, and asking if you really want to start all over again because you couldn’t be bothered. —Rosamund Llewelyn

10.Sign up for fitness classes to motivate yourself.

One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don’t attend, you’ll find yourself feeling more inclined to show up

Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form.
Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options.
Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.self.com, http://www.self.com, http://www.prevention.com, http://www.buzzfeed.com

Top 10 Low Calorie Foods

This is going to be very useful, try them when you are on a diet.Oats

1.Oats

Oats can be an excellent addition to a healthy weight loss diet.

They’re not only low in calories but also high in protein and fiber that keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite

One study in 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal .Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a four-hour period compared to a ready-to-eat breakfast cereal

2.Asparagus

Asparagus is a flowering vegetable that comes in green, white and purple varieties.

All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.

One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively

3.Grapefruit—37 Calories Per Half Grapefruit

It’s time to pucker up if you’re searching for a fruit that keeps sugar calories in check. As with other citrus, grapefruit is a vitamin C heavyweight. University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, blood pressure, and cholesterol numbers, making it a ticker-friendly low-calorie fruit option.

4.Coffee

Calories: zero

Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.

Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.

What’s more the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.

5.Greek Yogurt

Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.

Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.One study in 20 women examined how a high-protein yogurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.Meanwhile, in another study in 15 women, high-protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.

6.Clementines

Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.

One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories

7.Rice Cakes, Plain—35 Calories Per Cake

When you’re craving something crunchy, rice cakes can satisfy your need without a significant number of calories. Made from puffed brown rice, the cakes can also provide a source of whole grains and energizing carbohydrates. Avoid flavored options to steer clear of sugars and other sketchy ingredients.

8.Mushrooms

Calories: 15 per cup

Meaty and incredibly low-cal, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.

Shiitakes, for example, contain lentinan, a nutrient that is thought to have anticancer properties. All mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

9.Fish

Fish is rich in protein and heart-healthy fats.

For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.

Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

10.Mussels—73 Calories Per 3 Oz.

Here’s more proof that you should cast your line and reel in mussels! With 10 grams of high-quality protein in a serving, they offer an exceptional protein-to-calorie ratio. This is on top of the fact that they’re very inexpensive, considered one of the most sustainable choices among your seafood options, and deliver a dose of ultra-healthy omega-3 fats.

A European Journal of Sports Science study suggests getting your fill of omega-3 fats may help bolster exercise performance by improving blood flow, maximum oxygen uptake by working muscles.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.healthline.com, http://www.bodybuilding.com, http://www.health.com

Top 10 Fitness Cutting Tips

Well Cutting is the hardest part, here are my top 10 tips to make cutting more pleasant.

1.Create a calorie deficit

To shed fat, you have to lower the number of calories you eat per day so your body is forced to make up that energy shortfall by using stored body fat.

A single pound of fat contains approximately 3,500 calories so if you want to lose a pound per week, you’ll need to eat 500 calories less per day. If you want to lose two pounds per week, you’ll need to drop 1000 calories per day.

2.Reduce your daily intake of liquid calories

When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities.

A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour.

3.Drop the Carbs Down

The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies – research those. Don’t forget rice and bread are sugary, too.

bodyfat, female athlete, bodybuilding, getting lean, cutting weight

Another misconception is that brown rice and pasta and whole grain breads don’t do the same thing as their regular white counterparts. Truth is – they do.They just have a little more fiber and digest more slowly, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them

4.Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

5.Pump up the protein

Protein is vital during a shred – it’s very thermogenic (burns fat) and will also preserve your muscle mass you don’t lose your hard-won muscle as you burn fat. Consume at least one gram per pound of bodyweight and up to 1.5 grams per pound if you are training especially hard. Choose low fat protein options such as fish and chicken to avoid consuming unwanted calories.

Getting enough protein is not always easy so consider using a protein powder that mixes easily with water in a shaker cup to make getting enough of the good stuff much easier.

6.Get your fibre on

Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day – start by adding wholegrains to your diet.

7.Resistance Training

Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

Just because you work out doesn’t mean it’s time to go get a pizza because you “just worked off the calories.” It’s simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

8.Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

9.Drink more water

Water is essential for flushing out toxins, burning fat, keeping you hydrated, and also for making you feel fuller. Drink at least eight 8-ounce glasses of water a day making sure you drink one glass before all your main meals to prevent overeating. Drink even more water anytime you feel hungry.

10.Increase your vitamin D levels.

This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.maxinutrition.com, http://www.anaxfitness.com, http://www.coachmag.co.uk, http://www.breakingmuscle.com

Top 10 Best Chest Exercises

Good developed chest is a clear sign that you know what you are doing.

1.Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2.Dumbbell Pullover

Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders.

3.Incline Dumbbell Bench Press

Pressing from an incline works the clavicular head of your chest, said Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.Lower the dumbbells to chest level, and then press them back up to the starting position.

4.Arnold chest press

Do it: Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet. Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement. Slowly return to the starting position for one rep. Do three sets of six reps.

Trainer tip: “Really slow down the chest press in the eccentric phase—as the weights are being lowered,” suggests Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.”

5.Seated Machine Chest Press

Why it’s on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.[3] This allows you to really target your pecs.

6.Cable Crossover

Wanna practice your “most muscular” pose? Join all the competitive bodybuilders out there and hit the cable-cross station for some flyes. Thanks to the cables, this single-joint movement allows for constant tension on the pecs. Our only concern? If you bend a little too much at the waist (a constant temptation when trying to squeeze heavy weights at the end of a taxing workout), you’ll shift the focus of the exercise from the lower pecs to the middle pecs. Not a bad thing, necessarily, unless you’re counting on the cable crossover to be the one exercise hitting that lower region.

7.Weighted Pushup

Adding weight to the classic exercise forces your muscles to work harder and keeps your rep range low enough that you’ll pack on serious muscle, according to Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.

Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

8.Chest fly

Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in. Pause for a second at the bottom of the movement, then exhale and return to start. Do three sets of 16 reps.

Trainer tip: “Give an extra squeeze to your weights at the top of each rep,” suggest Clayton. “That way, you’re keeping constant tension on the muscle throughout the entire exercise.”

9.Chest dip

Do it: While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position. Then, lift your legs off the ground and lean slightly forward. Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest. At that point, press your body back up, squeezing using the chest. Do three sets of 10 reps.

Trainer tip: “If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform,” suggests Daley. “These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.”

10.Chest Squeeze Pushup

This exercise tasks you with squeezing a pair of dumbbells together while doing a pushup.

“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” said BJ Gaddour, former Men’s Health Fitness Director.

Do it: Place two dumbbells next to each other so that they’re touching with the handles are parallel to each other. Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.

Forcefully press the weights together, and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.bodybuilding.com, http://www.muscleandperformance.com, http://www.menshealth.com, http://www.gq.com