The Most Effective Tips On How To Lose Back Fat

It is virtually impossible to shed back weight only when exercising although there are methods, when applied, focuses on the back area to get it shredded and stronger. The truth of the matter is that losing  fat from almost any body part takes full body workouts but what you do when you want to lose a particular muscle fat, is redirect strength and tone exercises on the specific area of concern.

Strength training

Strengthening and toning workouts, if incorporated into the cardio exercises, are effective in losing back weight. It has been noted that when most people do total body workouts, they have a tendency to forget their upper back and the lats. You see, it’s not their fault because the back is the last part anyone would look at in the mirror. Strength training for your back should be a priority, not only for aesthetic value but also for health. Did you know back exercises enhance your posture? Remember that poor posture is associated with back fat and reduces self-esteem among individuals. An important thing to know is that excessive fats on the waistline and lower back comprise of visceral fat, a type of fat that could cause heart and metabolic diseases.

How To Get Ripped Abs

The right diet

Reduce food portions that increase visceral fats such as carbonated soft drinks, saturated fats, and manufactured grains. Try vegan proteins and lean meat e.g. fish and chicken. Also, essential oils from nuts and seeds make good complements. Please take a diet low in calories; however, be careful not to deprive your body of calories because hunger feelings induce fat storage metabolism.

Work out for visceral fat loss

Try these exercises for back fat loss.

  • Jumping rope
  • Dumbbell rows
  • Push-ups
  • Rowing
  • Pull-Ups
  • Plyometric and Cardio workouts
  • Renegade Row
  • Upper body cycles

A consistent program in the above workouts in moderate intensity will give you quick outcome. You should do each exercise for 2-3 hours per week for substantial to loss back fat.


4 Qualities Of The Unbeatable Cross Fit Athletes

Today’s world is full of all sorts of information on the best training programs for cross fit athletes. Almost every athlete believes in themselves and he/she is realistic in setting their goals, but there are some attributes that differentiate the best athletes from the typical ones. Successful athletes take their training as a full time job; they can handle rejections, are not afraid to perform in the open, have a couch who knows the game; they do consultations with nutritionists, massage therapists, and physical therapists to keep them on the right tracks. Training should be the number one priority for the serious cross fit athletes. If you want to step up your athleticism, follow these four habits of the most successful athletes.

Do not underrate working with a couch

A cross fitter is a gamer and in any game, there exist unending competitions. For an athlete to keep up with rivalry there is a need for proper support network which involves coaching and mentorship programs. It is essential to seek a couch who values the long term success of an athlete. Coaching should not only help in achieving short term targets but also assure long term fitness, health, and peak performances of an athlete.

full body vs split routine

Be realistic

There is no room for lying to you as a sportsperson. Set reasonable objectives that correspond to your training. It is good to test your limits but don’t be a fool. Do not push yourself off limits; you could fail.

Apply your ultimate capacity

Giving your all means to literally surrender every single bit of your energy during workouts and ensure all exercises are completed. Even when the body and mind are inclining to rest, do not take the deal. Focus on victory because the ultimate goal is to relish the moment of being a winner on the final day of competition.

Surrender your comfort zone

A cross fit athlete ought to set goals that are perceived as ‘uncomfortable.’ Modify your goals in such a way that they are past the normal competitors’ aspirations. Under no circumstance should you settle for less than your capacity; aim for a higher notch.

If you want to find more information about how to improve athletic performance, you should get in touch with Muscle Prodigy.

How to increase your bench press

The most famous weight lifting exercise in the gyms is the bench press. For strength training beginners, it is usually among the first workouts to be learnt. Unfortunately,most people do not know how to do it properly. Are you having problems with your current bench press techniques? This article will give you tips on how to increase your bench press.

Do proper lifting

There are proper ways to deal with the weight when bench pressing. To start with, ensure that the thumbs are firmly wrapped around the bar to prevent any accidental slip of the weight; this is a very important aspect in stabilizing the shoulders and it shows that the weight lifter is ready to press. Also, fix your two feet stably on the ground for greater strength and stability: keeping the feet on the bench or hanging in the air is very wrong. The neck should be placed at a neutral position to avoid injury. You should never curve your back or bounce any weight off your chest- this is deadly.

Build your triceps

If you want to press greater weights, you need to increase the strength of your triceps by doing for example dips and rope press-downs.

Tighten your glutes

As you bench press with the glutes squeezed, the stability of the body increases hence more power for the workout.

Boost the strength of your back

The back renders the strength and support necessary for any physical activity. A strong back is a guarantee for greater bench presses.

compound vs isolation exercises

Healthy nutrition

A healthy and clean diet works best for weight lifters. Take a lot of proteins for muscle building, moderate carbohydrates intake, and drink a lot of water to keep you hydrated. You can also take vitamin and protein supplements to boost your strength.


Breathing is extremely imperative for any exercise. Before taking the weight down, breathe deeply and then hold; then on your way up, do a slow exhalation. So, breathing is another way of attaining stability by creating tension on your chest muscles.

Take time for recovery

What most people don’t know is that rest enhances the healing process. You also require recovery periods between the sets of bench press. Most importantly get enough sleep.

The Best Cardio Exercises For Weight Loss

In the recent past, obesity has proven to be a big challenge for many people especially in developed nations. This is particularly due to our unhealthy lifestyle where we consume a lot of harmful processed foods as well as packed foods. This is on top of the lack of physical activity. The good news is that with cardio activities, it is possible to take control of your health and achieve that toned look. This is on top of the fact that you don’t have to join a gym in order to perform these workouts.

Jumping ropes

This workout is not only inexpensive but it is an age-old one that can help you to lose up to 220 calories in a period of 20 minutes. This is without doubt a good cardio workout. You can practice it anywhere in your house or even when travelling. It will help to shape the lower body muscles, legs and butt to achieve that figure you have bee envying.

Spot jogging

This is the easiest cardio workout that you can practice on a daily basis and in the luxury of your home in case you do not feel like you should hit the gym. The good news is that it is even possible to squeeze the hassle free exercises into your busy schedule. By spot jogging for a period of 30 minutes, it will be possible to burn up to 270 calories. This will also help to ensure that cardio problems are kept at bay.

chest weight training

Squat jumps

These plyometric exercises are a great choice for burning fat. They can be included in nearly all the high cardio workouts that are suitable for increasing strength. They are also effective in toning leg muscles such as quadriceps, hamstrings and calves.

Jumping jacks

This is a cardio workout that is not only high impact but is also effective in working your whole body. By jumping jacks for a period of 10 minutes, it is possible to burn up to 100 calories.

Try these best cardio workouts for weight loss and you will see results.

All You Need To Know About Full Body Strength Training

The decision to lose weight does not mean you are not beautiful or perfect the way you are. You simply want to be the best possible version of yourself and that is something you should be proud of.  Making a decision for full body strength training can be life-changing in many ways-uncomfortable even- so below are some pointers on how to make the adjustment smoother;

Analyze what and how you eat

Before starting on your weight loss journey, you need to know what you are up against so that you can know what unhealthy foods to strike out.  Analyze what foods you eat and check on the calories they contain from credible nutrition facts sites so as to know what to cut down on. You also need to include foods that burn fat fast into your diet.


Chest Exercises For Men

Move Your Body

Before you start exercising, try to learn the chest training tips. If you have never considered this lifestyle of working out you may take it a little harder than someone with a daily routine. But worry not, there are some small adjustments you can make to make this as painless and as enjoyable as possible. For one, you could get yourself cool or cute working out clothes; looking good does translate to feeling good. You could also make a list of your favorite energetic and pumped-up songs to listen to as you run through the neighborhood.  Basically, do everything in your power to make this transition work; otherwise backsliding to couch potato days will be very easy.

Keep a food diary

A popular mantra is that you cannot compete with what you eat. After working out you cannot sit down and chomp down burgers and pizzas then expect to see improvement. Ultimate chest workout must include healthy eating in order to complement all your hard work of exercises and runs. This entails eating a balanced diet and so no filing up too much of one food group on your plate for every meal. This will deprive your body of other vital nutrients offered by other foods.

For more information, simply visit muscle prodigy.

How To Lose Thigh Fat

Losing thigh fat can be quite challenging. However, with the right strategy it is possible. Here are a few tips that will help you to lose the unwanted fat on the thigh.

Increase cardio workouts

If you would like to reduce your overall fat in the body, you will need to burn calories. One of the best exercises that can help you to do this is the heart-thumping exercises. However, you need to choose those which will help you to lose the most calories such as running, jumping rope and biking. On top of losing thigh fat, these exercises will also help you to tone your legs when engaging in them. It is advisable to engage in sessions that last for 60 minutes  and for 5 times in a week if you are to see any difference.

How To Lose Side Fat

Get high

You will need to pump up the incline of the treadmill .Another option would to run or bike up an incline. You can also take the stairs at home. This will help to increase your heart rate and this is an indication that you are not only working out harder but you are burning  more calories as compared to when you stick to a surface that is flat. Inclines are also a god option for the hamstrings, tush and thighs and this helps to tone the lower body.

Spot tone

When you engage in cardio to get rid of the extra layer that surrounds the lower body, you will reveal some strong and toned muscles below the surface. When you engage in moves that sculpt the inner as well as outer thighs, butt and hamstrings, this helps to ensure that your legs are slimmer and leaner.

Fuel the day

You will definitely not want to skip that first meal of your day as it helps you to jumpstart the metabolism and this helps to reduce the overall fat in your body to reveal those leaner legs. Avoid the sugary meals that have refined carbs and instead take a combination of protein together with the complex carbs that are filled with fibers. The proteins will help you to get energy and this will help you to feel pumped up during that morning exercises. For ideas on how to lose thigh fat, contact Muscle Prodigy.

How to Build Biceps And Triceps

Perhaps you feel dissatisfied with your flabby, weak or scrawny arms and you feel that you would be glad to get some big and lean arms. While it is not possible to get instant muscle growth, with handwork as well as smart exercise strategies, it is possible to begin seeing some notable results in only a few weeks or months. Here is how to build biceps and triceps.

Have an aggressive workout schedule

If you want to build those power arms, many fitness resources recommend that you start with a weightlifting regimen that emphasize on the upper-body workouts. One good thing with weightlifting is that you can set it at your own pace. When you put in more energy and time, you will see some better results. Even though there is no best way to build biceps, there are several tips that you need to bear in mind.

  • Try to do weightlifting in most days of the week

  • Avoid working out the same group of muscles two days consecutively. In order to grow, the muscles will require time for resting as well as repairing the damage that occurs from an exercise regimen. For example, when you exercise the triceps today you should focus on exercising the chest the next day.Exercises To Build BicepsAvoid focusing solely on arms. If you do this for a longer period of time, this will provide you with that lop side and bizarre look with some beefy arms but some scrawny core as well as lower body muscles. When trying to get the big and muscular arms, majority of users usually focus on the biceps. This is mostly due to the stereotype that they have of a bodybuilder’s image. Even though biceps aren’t the strongest muscles of the upper body, this muscle is important for various tasks such as pulling, lifting and stabilizing of heavy weights. Here are some few workouts that can help you to burn biceps.

  • Dumbbell curls/barbell

  • Hammer curls

To understand these and other best exercises for triceps, you should get in touch with Muscle Prodigy.