HIGHT PROTEIN DIET WITH RESISTANCE TRAINING.

High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.

What Studies Show
Participants in a study published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels. Researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise are often purported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.

Researchers don't understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones. It may be due to eating fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry.

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

How Much Do You Need?
We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake - anywhere from 10% to 35% of total calories - for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that's 10% of calories) to 218 grams (35%) of protein per day.

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein? There are no dangers associated with higher intakes of protein - unless you have kidney disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite
In theory, losing weight is quite simple - just eat less and exercise more - but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process.

Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet.

And of course, if you're hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some protein to your diet.

The Best Protein Sources
Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on 'smart carbs' such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food
Protein grams

1 ounce meat, fish, poultry
7

1 large egg
6

4 ounces milk
4

4 ounces low-fat yogurt
6

4 ounces soy milk
5

3 ounces tofu, firm
13

1 ounce cheese
7

1/2 cup low-fat cottage cheese
14

1/2 cup cooked kidney beans
7

1/2 cup lentils
9

1 ounce nuts
7

2 tablespoons peanut butter
8

1/2 cup vegetables
2

1 slice bread
2

1/2 cup of most grains/pastas
2




8 Ways to Pump Up the Protein
If you'd like to start including more lean protein in your daily diet, try these eight simple tips:

Take yogurt with you to the gym and enjoy it as a post-workout booster.
Make your breakfast oatmeal with milk instead of water.
Snack on fat-free mozzarella cheese.
Use a whole cup of milk on your cereal.
Try smoked salmon or one of the new lean sausages for breakfast.
Take along a hard-boiled egg for an easy snack.
Munch on edamame beans at meals and snacks.
Choose round or tenderloin cuts of meat.

LOSE WEIGHT WHILE PLAYING SOCCER.

i personally enjoy playing soccer.but due to a lot of work i was literally forced to squit playing. the most popular game on the planet - football. Yes, football is the name of the game, not soccer, and who can deny the aesthetics of a beautifully curled free kick or a nutmegged goalkeeper. Ronaldo, Beckham, Drogba, Kaka. These are all world famous names, players with world class skills that are surely worth aspiring to.

It is certainly prudent to encourage anyone who wants to take up soccer as part of a continuing weight loss program. Exercise is a vital component of losing weight, and you get plenty of it playing soccer, plus you have the bonus of being involved in the world's most popular game.

In the words of the late, great Bill Shankly (manager of Liverpool FC) "Some people believe football is a matter of life and death. I'm very disappointed with that attitude. I can assure you it is much, much more important than that."

The energy burned while playing football can vary depending on the intensity of the activity. As a guide, if you weigh 155 pounds, you will burn approximately 500 calories per hour while playing on a casual basis, or 700 calories per hour if playing a true competitive match.

As you can see soccer is a serious calorie burner but don't underestimate the level of fitness required to play soccer for a continuous hour.

Competitive games are 90 minutes with only a 15-minute break in the middle, soccer players are among some of the finest athletes in the world, often covering up to 10 km during the course of a game, the vast majority of that distance covered at pace.

If you are going to play soccer solely as part of an effort to slim down, you should have a contingency plan. You don't want to slim down just for a short while and then put it all back on again do you? Which is exactly what will happen if you stop playing football.

Even the pros don't play all year round, so you should have an idea what you are going to do once you stop playing soccer. Walking, running, cycling, swimming - something!

If you want permanent weight loss, then you need to incorporate exercise permanently into your lifestyle. The real secret is not what exercise you do, but how often you do it.

Like many sports, soccer can played in your backyard on a recreational basis or at a more formal competitive level on a full-sized pitch with 11 players on each side. It is a great family game which can be played at all levels by both genders of all ages, so get out the soccer ball and start practicing!

WANNA EXPERIENCE A BOXER TRAINING REGIME? WELL GET YOUR BOXINGGLOVES ON.

One of the most physically demanding sports in the world, boxing necessitates a varied training regime, which allows the boxer to build up the fitness, techniques, agility, footwork and coordination required in the ring.

Shadowboxing
Shadowboxing is a common part of a boxer’s training regime, allowing the boxer to prepare their muscles at the beginning of a training session before they engage in more intensive forms of exercise. In shadowboxing the boxer does not require a partner but works on their own, often visualising a specific partner as a way of mentally preparing for a future fight.

Instead of practicing in the ring, the boxer works in front of a mirror, throwing punches in front of them as a way of getting into a fighting rhythm and identifying techniques to be worked on during the rest of the session. There are two different styles of shadowboxing: the long method and the short method. Using the long method, the boxer practices jabs and straight shots shuffling their feet to rock their body backwards and forwards. Alternatively, the short method is a way of practicing close body shots, with the boxer using a side-to-side motion to move the body from left to right in order to practice the technique of slipping short punches
BAG TRAINING

To learn how to throw jabs and punches and to improve anaerobic conditioning, boxers engage in bag training using various kinds of bags depending on the type of attack they are working on.

The double end bag - Anchored to the floor and ceiling by elastic materials, the double end bag is a light round bag, used to practice throwing accurate jabs and punches to a moving target.
The heavy bag - The largest of all the bags, the heavy bag is suspended by chains or thick ropes from a fixed point and is used for working on powerful punches and combination strikes.
The maize bag - Filled with maize, the boxer uses the maize bag for light punches in order to practice head motion as a way of avoiding an opponent’s attack.
The speed bag - The smallest type of bag, the speed bag is full of air and fixed at the top to a rebound platform. The aim of the speed bag is to allow the boxer to practice keeping their hands up in front of their face during a fight, as well as to improve coordination and speed.
The pedestal bag (also known as the tower bag) - Unlike the other types of bags, the pedestal bag is not suspended from the ceiling but stands on a weighted pedestal. Like the heavy bag it is used to practice powerful punches and, specifically, uppercut punches which aim at the opponent’s head and upper part of the body.
The body opponent bag - Shaped as a body, the body opponent bag is made of synthetic materials such as form and is usually fixed to a pedestal, allowing the boxer to practice punches on a simulated human opponent.
Sparring
Whilst the majority of a boxer’s training regime occurs outside of the ring, sparring is a necessary means to practice punches and defence techniques against an opponent as well as helping to build up the boxer’s fitness levels. The intention of sparring is not for a boxer to beat their opponent but instead two opponents work together on a routine which allows them to practice particular techniques.

In training, boxers use special gloves which have more padding than gloves used in competition, along with a head-guard, groin-guard and gum-shield in order to prevent risk of serious injury. An alternative form of sparring is known as body sparring which does not allow boxers to hit their opponent’s on their head

JUMP ROPE TRAINING.

JUMP ROPE TRAINING.
Jump rope training or skipping is a common part of a boxer’s training regime, used to improve agility, footwork, coordination, speed and endurance. For jump rope training, boxers use a rope of approximately 8-10 feet long, holding one end in each hand and jumping over the rope for several 3-minute ‘rounds’, in order to get used to the endurance required in each round of a fight. There are three main ways of using the jump rope for training:

Running in place - The easiest way to use the rope, this requires the boxer to run on the spot, moving the rope over their head and lifting their feet over the rope as it comes down in front of the body.
Double unders - A more advanced and strenuous way of using the rope, this requires the boxer to keep their feet together and jump with both feet at a time, jumping once for every two turns of the rope.
Criss cross - The criss cross can be applied to either of the above styles of using the jump rope, adding a more challenging dimension to the basic skipping steps. To perform the criss cross, the boxer is required to cross their arms (and the rope) as the rope passes down in front of the body, jumping through the loop that is formed and uncrossing the arms during the next rotation.
AEROBIC/ANAEROBIC EXERCISES
Like most sports, boxing is an aerobic sport requiring high levels of fitness and endurance, which means that a large part of the boxer’s training regime consists of aerobic and cardiovascular routines. Exercises such as sit ups, press ups, crunches, pull ups, squat thrusts and star jumps are a crucial part of training, helping the boxer build up the muscle and endurance required of them in the ring. Boxers usually complete several circuits of specified exercises at the end of a training regime in order to improve mobility, strength and stamina. Jogging and track races are also a good way of building up the aerobic energy demanded in the ring.

As well as requiring high levels of aerobic energy and endurance, the power and strength demanded in the ring requires the boxer to have high anaerobic energy levels. A good way to build up anaerobic energy is through plyometric exercises. Plyometric exercises utilise explosive bursts of energy and are used to improve the boxer’s muscle contractions and reaction times in order to allow them to respond quickly and powerfully to an opponent’s punch. Plyometric exercises include depth jumps, throws, short sprinting exercises and abdominal exercises using a medicine ball. Bag work can also be classified as a form of plyometric exercise because it uses the muscles powerfully for a short amount of time

LOSE WEIGHT FAST WITH A VEGETARIAN DIET.

Scarsdale Vegetarian Diet

VEGETABLES THAT ARE NOT PERMITTED on the SCARSDALE VEGETARIAN DIET :
Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc; except soybeans, which are permitted in the Vegetarian diet), Sweet potatoes/Yams


SUBSTITUTE MEALS PERMITTED


Any day, for lunch or dinner, you may substitute a hot or cold vegetable plate, any vegetable you like-except for those not permitted.

Accompany vegetables with one baked potato sprinkled with salt and chives, if desired.
Or, 1/2 cup boiled rice may be substituted for potato.
Or, 1 slice protein bread, toasted with no-sugar jam or jelly, if desired
Or, you may have 4 oz. cooked soybeans instead (1 ounce uncooked)
On salads, you may use lemon or vinegar or other no-fat diet dressings.




BREAKFAST EVERY DAY:

1/2 grapefruit or other fruit in season
1 slice of protein bread, toasted, spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea (no sugar, cream or milk)



MONDAY

Lunch:

Watercress (or broccoli) soup
Baked potato with low-fat cottage cheese & chives OR 1 oz. uncooked/ 4 oz. cooked soybeans
6 halves of walnuts or pecans
Baked Apple
Tea/coffee/herb tea

Dinner:

2 slices cheese of your choice on lettuce
Ratatouille
Artichoke hearts (no oil), cucumbers, radishes
1 slice protein bread, toasted
Canteloupe or watermelon or sliced orange
Tea/coffee/herb tea



TUESDAY

Lunch:

Fruit Salad -as much as you wantany kind of fruit with lettuce, celery
1 slice of protein bread, toasted spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea

Dinner:

Acorn Squash with cooked apples
Hot or Cold Vegetables, cauliflower, carrots, tomatoes, all you want
4 olives
Tea/coffee/herb tea



WEDNESDAY

Lunch:

Cheese Stuffed Tomato
Broiled mushrooms, zucchini and carrots
1 slice of protein bread toasted
Tea/coffee/herb tea

Dinner:

Asparagus (or cauliflower, or broccoli) Au Gratin
Pineapples and Squash with nuts
Green salad and tomatoes
1 slice protein bread, toasted
Tea/coffee/herb tea



THURSDAY

Lunch:

Low-fat cottage cheese with sliced scallions, radishes, cucumbers
Olives
1 slice of protein bread toasted OR 1oz uncooked/4oz cooked soybeans
Apple
Tea/coffee/herb tea

Dinner:

Cooked Eggplant sprinkled with Parmesan Cheese and tomatoe sauce
Green salad with choice of Scarsdale Diet low-calorie dressings
Fresh fruit cup with squeeze of lemon or lime, minced mint leaves
Tea/coffee/herb tea



FRIDAY

Lunch:

Assorted cheese slices
Spinach
1 slice protein bread, toasted
Peach or pear
Tea/coffee/herb tea

Dinner:


Onion bouillion, with low-fat croutons
Stewed vegetables
No-sugar applesauce with 6 walnuts orpecans
Tea/coffee/herb tea



SATURDAY

Lunch:

Fruit salad, any kind, as much as you want, with low-fat pot cheese or cottage cheese, on lettuce or other greens
1 slice of protein bread, toasted
Tea/coffee/herb tea

Dinner:

Vegetable Cheese Casserole served with 1/2 cup no-sugar applesauce sprinkled with 1 tablespoon raisins
Sliced Tomato and lettuce with vinegar and lemon dressing or no-fat diet dressing
Tea/coffee/herb tea



SUNDAY

Lunch:

Cheese Stuffed tomato
Boiled or mashed potato (no butter) with 1 tablespoon low-fat sour cream and chives OR 1 oz uncooked/ 4 oz cooked soybeans
Stewed fruit; use sugar substitute if desired
Tea/coffee/herb tea

Dinner:

VegetarianChow mein on rice
Salad of lettuce, sliced tomatoes
Sliced pineapple or pineapple chunks ( if canned, packed in its own juice or water- not sugar sweetened syrup)
Tea/coffee/herb tea




SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH

for any lunch, any day, on the Scarsdale Vegetarian Diet you can eat:

1/2 cup low-fatpot cheese or cottage cheese
Sliced fruit, all you want
One tablespoon of low-fat sour cream topping or mixed with the fruit
6 halves of walnuts or pecans, chopped and mixed with or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

REPEAT THE DAILY MENUS for your second week on the Scarsdale Vegetarian Diet

AFTER YOUR TWO WEEKS on the Scarsdale Vegetarian Diet, if you still want to lose more pounds to get down to your desired weight go on two weeks of Keep-Trim Eating, as outlined in The Scarsdale Medical Diet book (available at libraries and bookstores). Following that period, return to two more weeks on the vegetarian diet.

FEMALE WEIGT TRAINING ,THE TRUTH BEHIND THE MYTH

The pervasive myth causing women to forever swear off weight training is the belief that lifting weights causes bulging muscles. The reality? Women simply do not have enough of the hormones that allow for increased muscle mass. In fact, women have ten to thirty times less of those essential hormones than their male counterparts. Unlike most men, women who seek to gain muscle mass certainly do not have an easy time accomplishing this goal. It takes serious dedication, a scientifically engineered diet, a technically precise weight training schedule, rigorous dietary supplementation, and for some, chemical enhancement.

The truth is that muscle mass does not suddenly appear because you dare to lift weights. However, women that simply accept this myth without scrutiny, miss out on all of the benefits that strength training offers.

Women who incorporate moderate strength training into their workout regime increase their muscle tissue. Yes, this means that when you step onto the scale, you will note an increase in your overall "weight." But don't stop reading! The bottom line is that muscle tissue weights more than fat. Thus, as you increase your muscle tissue, your "weight" will necessarily increase. Muscle by its very nature is "thermogenic." This means that it burns fat. So, you may increase your "weight" as you gain muscle tissue, but do not become disheartened. Understand what this means and put it in perspective. The increase in relative weight, equates to an increase in muscle tissue not fat. And, an increase in muscle tissue translates into an increase in your resting metabolism. The simple truth is that muscle burns calories.

The denser your muscle tissue, the more calories you will burn even at a complete stand still. Those with dense muscles burn more calories by just engaging in their regular daily activities. In fact, research shows that for each pound of muscle earned, you will expend 35 to 50 more calories per day. So, if you gain three pounds of muscle, you will burn 40 more calories per pound, which equates to 120 additional calories per day, which translates into 3,600 additional calories per month and ultimately results in a weight loss of 10 to 12 pounds in a single year.

Another reason that women should engage in strength training is its effect on the bones. Indeed, weight training is a powerful weapon against osteoporosis, a disease characterized by porous bone and low bone mass. Those plagued with osteoporosis have an increased susceptibility to fractures of the wrists, hips, and spine. According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80 percent of which are women! In fact, statistics show that one in two women over the age of 50 will suffer from an osteoporosis-related fracture during their lifetime. So, women, especially, should seriously consider weight training as a type of insurance against becoming represented in these startling national statistics.

MASS BUILDING EXERCISE COMBINE WITH MASS BUILDING NUTRITION.

When the focus of a workout program shifts from fat loss to muscle building, many men suddenly struggle with eating enough food during the day. For some individuals, it can take upward of 5,000 or more calories a day to even see the scale move a small amount in the plus direction.

Unless you start relying on meal replacement products, which is not the best option, it can take a lot of time and work to both prepare all of these meals and then try to fit them into your stomach.

There’s another obstacle that you’ll become increasingly aware of and that’s your ever-expanding grocery budget. In rough economic times such as these, you might find that you have to budget your grocery spending, which makes it even harder to fit in the calories necessary to start growing. Creating a mass-building diet on a budget can be tough, but with a few minor changes to the types of foods you’re eating, you can effectively boost your total caloric intake without boosting your total grocery bill.

Here’s how to create a mass-building diet on a budget.

Shop the bulk bins
Rule No. 1 when creating a mass-building diet on a budget is to stop at the bulk bins when you walk into the grocery store. You can get a number of products here that pack a powerful caloric punch and don’t cost a fortune. Examples include nuts, which are a tremendous source of healthy fats; pasta, which is great for pre- and post-workout meals; dried fruit, which is the perfect good snack to have on hand; and bulk rice, which is a quick staple to eat with your meals.

You can also get dry rolled oats, which can be eaten either cold with milk like regular cereal (this is less filling than cooked oatmeal, which will help you get your caloric intake higher), or tossed into your protein shake for additional slow-burning carbs that will enhance your muscle glycogen reserves.

Don’t eliminate the yolk
If you’ve typically shunned egg yolks in the past for fear of their cholesterol or total-fat content, it’s time to add them back into your diet if you’re creating a mass-building diet on a budget.

It’s been demonstrated that having one or two egg yolks a day can actually be part of an overall healthy diet, plus the additional small amount of saturated fat can help boost testosterone levels slightly. Furthermore, at 60 calories per yolk, it’s another way to squeeze a few more calories into your day.

With eggs being one of the cheaper protein options out there, this definitely is a cost-effective way to meet your needs.

Always have peanut butter on hand
You already know nuts are a good option for a healthy source of fat, but don’t overlook peanut butter as well. At only a few dollars a jar, it’s great to add to shakes, smear over bagels (another source of high-density carbohydrates that will boost your caloric intake) or added to your morning bowl of oatmeal. Just watch out for the popular kid brands, as these contain a lot of added sugar. Instead, opt for natural peanut butter that has the oil on top.

Avoid costly supplements
Some of you may be in the habit of spending good money on supplements each month, which is another bad habit to correct if you want to keep your budget in check.

The truth is that with a good training program and a proper diet, many of those supplements aren’t going to add many additional benefits to your training; therefore, you aren’t going to be sacrificing much by not using them.

The main supplements you should still be using are a multivitamin, fish oil, whey protein powder, and possibly creatine (which is a cheap supplement anyway). Adhering to these basics will allow you to do without the rest.

Utilize skim milk powder
Finally, the last thing you should consider doing is to add some skim milk powder to your diet. With an average of 100 calories, 9 grams of protein and 13 grams of carbs per three tablespoons, it’s a simple way to boost the nutritional value of your shakes or oatmeal. Most people find they actually prefer the taste of protein shakes when skim milk powder has been added, due to the fact that it makes for a creamier and thicker consistency.

budgeting for bulk
So, be sure you keep these ideas in mind as you go about creating a mass-building diet on a budget. If you also watch for sales on meat products, you can purchase larger quantities and freeze portions for later use.

NOW LETS GET TO THE KILLING ZONE..MASS BUILDING EXERCISES!!
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.

Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.


Now, you might even want to grab a bench and practice sitting down normally just so you can get a feel for the movement. To really hit your quads (which is the muscle that you want to focus on with this exercise), go down to just above parallel, in order to minimize the emphasis on your glutes, before starting the ascending portion.

DEATHLIFTING.
This exercise should be done on the days that you work your back. This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back. Deadlifts can be done anytime in the workout, but it is probably best to do it later in your workout.

I've always found that if I have a pump in the working muscle, it is easier to work it in other exercises. Since deadlifting pulls in aspects of your legs as well, the more of a pump you have before this exercise, the more you can emphasize your back. You can do this with a narrow stance, with your arms outside of your knees




An alternative way is to have a "sumo" stance with your feet very wide apart and arms inside your knees. Either way, the key is to have strict form, arch your back, and keep it that way throughout the movement.

BENCHEPRESS:
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chest. I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.


If you push at all towards your feet, the weight will feel much heavier. This is what you will tend to do with extremely heavy weight or late in a set. Avoid throwing the weight up, instead, put the emphasis on actually pushing with your chest muscles.

To do this, try flexing your lats throughout the set. I do this, and it makes my chest flex automatically. If that doesn't work, put a little bit of force in trying to touch your hands together at the top of the repetition without actually moving your hands.

MILITARYPRESS:
This is an exercise that you want to do when you work shoulders. It is a good idea to go ahead and have a pump before you do this movement. I prefer to do these by pressing the weight behind my neck, not in front. This because I simply feel it more in my shoulders this way. However, you can do as you please.

Military press is very good for getting that wide and thick look up top. Again, there is also a groove for this exercise as well. Basically, if you are going behind your neck, you want to make sure that your elbows are back throughout the entire set. You don't want to come down to your neck and push the weight up while your forearms are at a funky angle to the bar.
You want your forearms to be perfectly perpendicular with the bar. Use about the same width that you use on bench press. If you have a relatively narrow grip for bench press, then go a little wider with military press.


Be cautious of the position of your lower back and butt throughout the set. Usually, you tend to deviate from the back of the bench as the set progresses. Make sure that you keep your lower back and butt pressed against the back of the seat.

DO THIS :AND I promise that if you incorporate these exercises into your workout and really emphasize them, you will get results. Go as heavy as you can using perfect form and you will definitely obtain the maximum benefits to these exercises. Remember, it's always a good idea to get somewhat of a pump in the working muscle before performing any of these movements. Also, try to incorporate 2-4 other exercises per body part in addition to what I have listed depending on the body part worked.

TRAIN LIKE A BODYBUILDER,EAT LIKE A BODY BUILDER ,LIVE LIKE A BODY BUILDER.

Here are some bodybuilding tips for building an quality physique. so keep on reading them one by one.

Try to train atleast two body parts at each workout session.
One bigger (eg. chest) and one smaller musle group (eg. triceps). And try to train each body part at least once per weak.
Perform each exercise very carefully so that you dont get and injuries.
Get plenty of rest between workouts, make sure the muscle has recuperated before the next sessions. Rest atleast one minute between sets.
Change the exercise routine after every 4-5 weeks (atleast). Try to increase the intensity at each workout.
To build muscle mass, do fewer reps, but do more sets and with more weights. Work your body harder just in a short period of time. Try to perform workouts at least 4 times a week.
Avoid cardiovascular exercise in the begining period.
Do 8-12 reps and 3-4 sets per body part for a smaller muscle group and 5-6 sets per body part for bigger one.
Train an upper body part and then lower body part (rest one body part, work the other). This is goof for motivation and saves time.
If your body takes longer recuperation time while you perform workouts then take more rest days. Try to sleep 8 to 10 hours per day especially imporatant to those with high metabolic rate.
Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
Take bodybuilding supplements (high in protein and carbohydrate).
Never allow yourself to go hungry. Eat snacks in between main meals.
Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks.
Macronutrient Intake

Protein intake - 30-35%

Carbohydrate - 40-45%

Fats - 20-25%

Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation).
Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity muscle endurance workout to promote both growth and strength.
The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining.
Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running, jogging, biking, stair climbing, swimming, etc.
Perform whole body muscle workout atleast once a week.
Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training.
Use full range of motion and alternate reps by working slowly, moderately and then with fast pace.
Cardiotrain with heart rate 65-75 % of max heart rate.
Proper rest is essential to enhance and then maintain your natural advantage.
Make sure that the train body part is fully recovered before you retrain.
Protein intake should be equal to 1gm per pound of body weight.
Carbohydrate intake should be relatively high 60% of total calorie intake.
Limit fats to 10-20%.
Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk).
Paitience and discipline are neccessary to reach and maintain goals.
NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful

THE BASICS OF WEIGHT LOSS

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.

Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned

2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.

3.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.

4.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Example:

Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

Instead of... Do this...
An afternoon Coke Drink a glass of water. (calories saved: 97)
An Egg McMuffin Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person

HOW MUCH EXERCISE DOO I NEED?

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise