The Best Way To Lose Back Fat

If you are wondering how to lose back fat, one of the things that you need to realize is that it is not possible to lose fat on the back again. In fact, one of the most difficult things to do is to lose fat in a single part of the body. While it is possible to lose fat in the back, you can choose to focus on strengthening and toning exercises on the muscle area.

In order to really burn fat, you will need to use great full-body workouts and the results will be great. Where you are trying to lose back fat, a good idea is to focus on strengthening the key area. Generally, when it comes to weight training and lifting, women have a tendency of neglecting lats as well as the upper body in comparison to any other muscle group. This is due to the fact that majority of them are more concerned with what they are able to see immediately on the mirror and this is the body front. The back is without doubt the last body part that a majority of women tend to think about. This is despite the fact that it is very important for them to strengthen the back muscles. Some of the key workouts for strengthening the back muscles include:

muscle building bodyweight workouts

Pull ups

This is one of the key line of defense against the back fat. While the majority of women find them difficult there are various ways in which they can mimic the workouts.

Pull ups

The back consists of different muscles. The pull-up is an exercise that is all encompassing and is able to tone and even sculpt them all.  However, since they are hard, many people try to avoid them. By doing the normal pull-up, you will manage to work back and lat. While the chin up is an easier option, it will still do well in working the back even though it mostly has an effect on the biceps.


The 3 Cutting-Edge Muscle Building Supplements

Gym goers try so many supplements in their training programs ranging from pre-training supplements, protein shakes, fat loss supplements, and body building supplements. What people don’t realize is that these stuffs do not do much to the body. Technically, the supplements are overrated and overpriced. However, it doesn’t mean that all of them are useless. There are those elements which are biologically fit for muscle growth, fat loss, and fitness when used rightly of course. This is the list of the best 3.

Protein Shake

Most adverts that promote the protein powder stipulate that the supplement speeds up the process of muscle growth. This is scientifically wrong because it is sufficient protein that does the work of providing all the muscle needs.

Merits of protein powders:

  • They are easy and quick meal fixes.
  • It is a preferential substitute for a whole meal.
  • They have little fats and carb contents hence suitable for both muscle gain and eight loss.
  • The supplement is highly affordable and reasonable.
  • Dieting becomes more efficient with a protein shake especially the whey isolate powder.


compound vs isolation exercises


This is one of the most effective muscles building supplement in the market. This molecule has myriad benefits like:

  • Creatine accelerates muscle building.
  • Strengthens the muscles quickly.
  • It enhances the endurance of the anaerobic activities.
  • Facilitates the healing of body tissues.
  • Creatine is absolutely safe and natural.

To enjoy the benefits of creatine, invest in meals such as eggs, meat, and fishes. The compound is basically a bunch of essential amino acids- glycine, L- methionine, and L-arginine. It can be found in a vast majority of cells giving them reservoir energy.


It is non-essential amino acid hence it can be created naturally by the human body.

It is stored in the brain and regulates the level of acidity in the body. It is thus effective during the contraction of muscles when acidity rises. Acidity can impair further contractions hence beta-alanine reduces this condition.

These best Bodybuilding Supplements act like power amplifiers or catalysts.

What is the Best Cardio for Weight Loss?

With cardio machines, it is possible to work very hard in a short period of time. This can ensure that those lunch time or morning exercises to be more efficient. However, the problem with many people is that they do not work out in the right manner. If you can manage to fix the mistakes when performing the cardio workouts, it will be possible to burn more calories for your effort.

One of the common mistakes that people make is too little resistance.   Most people allow momentum to do the workout rather than propelling the step using the leg muscles. The most important thing is to ensure that the resistance is set correctly and you and you can feel yourself and you push down the ramp when making a revolution instead of just flipping slowly.

leg strength training for runners

Another mistake is to get bored. In order to overcome this, a good idea is to do intervals as these will help you to reach a higher intensity and for  a long and sustained period. A good idea would be to engage in a blast of a period of 90 seconds in a few minutes.

A mistake that you should avoid is to hold yourself using the arms. Many people usually put hands on railing before locking elbows with the arms straight down.  This is more or less than using the crutches. To overcome this challenge, you should start by resting the hands in a light manner, on the bars for the purpose of balance. Keep the balance in an upright way as you lean slightly forward.

When the resistance is too little, this is another challenge that can prevent you to benefit from the best cardio exercises. To fix this challenge, you should ensure that you go slowly with the resistance. This will provide you with a workout that is tougher. It will also increase the heart rate while maintaining your time at the training area.

If you want to find more information about the what is the best cardio for weight loss, you should get in touch with Muscle Prodigy.

How To Become a Better Athlete

In order to become a better, you will need to be more than just a sports person. This is because there is a mental angle that will require you to prepare your attitude and mind to be the best ever possible in your particular sport. When you combine the good mindset with the right workouts and healthy habits, it will be possible for you to see improvement in your physical abilities.

It doesn’t matter whether you are a great lifter who is trying to build endurance or a runner whose aim is to increase strength; there are a few tips that will go a long way in boosting your athletics level. Here are a few of these tips:

Have a coach

You are the person who is best suited to understand his or her physical skills. However, having an outside perspective is a good thing. When you have a coach, it will be possible to set goals that are reachable, remain focused during the workouts and ensure that you improve in areas where you find that you are falling short.

full body strength training routine

Have an individual program

To become a better athlete, it is important to ensure that you are improving on your weaknesses. While it is essential to practice with a team, it is also important to set aside time that will help you to improve your individual skills.

Remain focused in your workouts

Allowing your mind to wander is easy when you are engaging in exercises and drills. However, staying focused on whatever you are doing is important in helping you to remain focused.

Take time to cool down after exercising

After every workout session, you will need to take time to ensure that the body gets the physical cool down. A good idea would be to engage in low intensity stretches and movements that can go a long way in restoring your muscles and ensuring that your metabolic waste is processed.

Top Nutritional Tips To Build A Better Athlete

If you engage in a high intensity exercise for a period of over one hour, you will need a lot of endurance. This also call for a diet that will help you to perform at your maximum ability and also be able to recover fast. The good thing is that there are several nutritional tips that can help to build a better athlete.

chest exercises for women

Consume of carbs

The main fuel of any athlete is carbs. The body will change carbohydrates into glucose, a kind of sugar and keep it in the muscles in form of glycogen. Whenever you exercise, the glycogen is changed into energy by the body. When you exercise for less than 90 minutes, you will have enough glycogen in the muscles to enable you engage in high intensity exercises. However, if you will be working out for a longer period, you can try the following:

  • Carbs loading for a period of 3 to 4 days to increase the glycogen stores.
  • Consume a diet that has over 70 percent carbs such as cereal, bread, pasta, fruits and veggies.
  • Before a big event, consume a last meal 3 -4 hours before working out.
  • Avoid starchy or sugary foods within a period of 30 minutes prior to the beginning of an activity These can increase dehydration.

Consume proteins that are just enough

Proteins also play a role in providing fuel . This will be helpful in maintaining your muscles. However avoid taking too much protein as this may end up straining the kidneys. Milk is among the best food to eat for recovery purposes. Milk also contains whey and casein.

A normal person is supposed to consume 1.2 grams -1.4 grams of protein for each of their body weight in a day. This will translate to around 88 grams if your weight is 150 pounds. If you are a strength athlete, you will require a maximum of 1.7 grams for each kilogram of your body weight.

Motivational Tips For Weight Loss

In the recent past, the popularity of the idea that the body and mind are connected has increased. There are many claims out there that it is actually possible to attain your goal of weight loss. Hynosis, mediation and visualization techniques have become popular in weight loss. In one study, it was noted that when people visualize positive thoughts on their desired weight, they are more likely to lose weight.

Double think technique

A method that is the most effective for weight loss is what is known as the double think technique. This involves holding 2 contradictory visualizations or thoughts at one time. This will help you to remain optimistic in your expectations or whatever you plan to achieve while at the same time remaining realistic on the potential obstacles you are likely to face as you match towards the goal.

When you visualize yourself as you achieve weight loss, this will ensure that you get the ideal weight. A good idea would be to picture yourself as the weight falls off or even when you have that ideal weight. Consider some two key benefits. For instance, you can imagine a situation where you are really attractive, healthy and full of confidence. Ensure that these benefits remain personal and involve your key motivation for losing weight.

arm strength training

After this you should consider two obstacles that cause a hindrance on achieving your desired goals. It could be the temptation for ice cream after getting into an argument. You should then engage in alternate imagining as you imagine the benefits versus the obstacles. It is also important to have optimistic expectations even as you remain realistic on overcoming the obstacles and hurdles.

Will power and weight loss

There is an idea that willpower alone cannot help you in your weight loss goal. Many scientists suggest that will power is among the weakest mental processes. This is on top of the fact that the more willpower you use, the more it will tire. There are experts who suggest that if you were to rely on will power alone, it is easy to run out of it and this will not e in your best interest in weight loss.

If you want to find more information about the motivational tips for weight loss, you should get in touch with Muscle Prodigy.

How To Build Biceps And Triceps

Training biceps and triceps play an important role. The role of this article is to offer an overview of the best exercises that are available as well as the training tips and programs.

When it comes to bodybuilding, no single athlete who doesn’t look forward to building biceps and triceps. This is because they are a great area for developing. When you consider their high superficiality and visibility, you can see why they signify strength than any other part of the body. When people are flexing their muscles, their interest is not to show you their calves but the biceps. To become a body building athlete or even just have some big biceps and triceps, you will need to train these parts as the associated group of muscles. Here are a few exercises that will help you to build biceps and triceps.

workouts to build mass

Standing barbell curl

You can do this exercise when standing with the dumbbell. One of your arms should be resting on the thing. Start by holding a bar with the arms facing the floor and the elbows locked one inch from the sides. Curl the weight towards your chest with the back and elbows fixed. Contact your biceps as the bar reaches the chest’s front. Resist the weight as it lowers to the floor to ensure that full stretch.

Incline dumb bell curl

This is a form of exercise that will make it possible for you to achieve the full range of motion while at the same time testing that minimal stretch at the movement’s bottom. Start by lying back on the incline bench as you hold 2 dumbbells. You should extend your arms down & back. Ensure that you have curled the dumbbells up & out with both of your hands and turn your wrist as you raise the weights. Ensure that you get back to your starting position.