NUTRITION

You want to know about How to Lose Weight in 5 Days

When it comes to weight-loss tricks, we’ve heard it all. But here’s the truth: fad dietsOpens a New Window., crash-courses, and “detoxifying juice cleansesOpens a New Window.” for quick weight loss often lack essential nutrients that your body needs to function. And when people rely on short-term solutions for weight loss, they often end up just ballooning right back back to their original weights. We’re here to tell you: There’s a better way. Rather than shocking your body with random methods that may not even work at all, you should follow these seven essential weight-loss rules to start rapidly burning fat the healthy way.
1. Reduce carb intake To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been energy balance: calories in versus calories out. For most people, an effective way to start dropping carbs in favor of more protein and fat. Carbs like pastas, rice, breads, potatoes, etc. tend to be calorie-dense, making it harder for you to rapidly lose …

The Total-body Comeback Workout Plan | Nick Rana

You’ve already decided to make this year yours. If you want to fit into those new clothes—and have the confidence and health to be your best—you need to get on a workout regimen. This program builds muscle and burns fat, whether you’re brand-new to fitness or just returning after a hiatus. How it Works Sending you into the gym for the first time (or first in a long time) with just a list of exercises is asking for trouble. Since we can’t be there to spot potential muscle imbalances or restrictions to your flexibility, we’ve come up with a warmup that loosens tight areas and prepares you to lift heavy weights properly. Do it before each session—no excuses—to make sure you get the most out of it.
Once you’ve warmed up, you’ll perform a strength-training routine for the whole body. Note the tempo, or rep speed, assigned to the exercises. Controlling reps builds coordination and conditioning, and helps you develop proper form. Establish good habits now, and you’ll be bigger and leaner—and…

You Shouldn't Skip these 6 Gym Machines

Let us say from the start: In most situations, free weights reign. Doing exercises with dumbbells and kettlebells allows for more range of motion than most static exercises machines, a wider variety of exercises, a focus on functional movement, and they require more balance and stability (i.e., your core gets stronger, faster). And while you only need a set of dumbbells and a compound exercise — like a thruster — to get a total-body workout with free weights, using machines may mean hitting up eight or nine stations to target the whole body. But machines aren’t all bad. They can be superior for homing in on specific muscles and perfecting a new movement while gradually adding weight. And, sometimes, they can even offer an equivalent workout — or at least a good substitute for moments when machines are your only option. Here, a half dozen that you can feel good about using them.

Lat Pulldown Station While the lat pulldown is not as physically demanding as a pull-up, it is a solid exer…

Build Muscle and Burn More Fat 20-Minute Workout | NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.
T…

How to Stay Motivated With an Exercise Buddy | Nick Rana

Having an exercise buddy can make it easier to stick to your exercise routine. A partner may be just what you need to stay motivated, have fun, and reach your fitness goals. Below are some points to consider for selecting the right exercise buddy so you can work together effectively.

Selecting Your Exercise Buddy:

1. Find a partner among your family and friends. You may need to look no further than your own family and friends to find a partner. The advantages are that you're already familiar with each other and enjoy each other's company.

2. Search for a partner with compatible goals. You may prefer to look for a partner with similar goals. If you want to lose a significant amount of weight, you might like sharing the challenge with someone in a similar position. If you're very competitive, you may feel more compatible with someone who shares your intensity.

3. Stay safe searching for a partner online. There's nothing wrong with finding your ideal partner online, just prot…

56 Ways to Burn Belly Fat Faster-NICK RANA

It’s pretty common for men to pack some extra poundage around their midsectionOpens a New Window.. In fact, the average man is about 24lbs heavier today than men in 1960, according to statsOpens a New Window. from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast. The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy won’t necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handlesOpens a New Window., and unsheathe your absOpens a New Window.. You’ll have to do some trial and error to deduce which ones work best for you (hey, losing weight is hard work). But if you put in the work (aka incorporate a fe…

Human Growth Hormone Guide | Nick Rana

A “miracle drug,” the “fountain of youth”—human growth hormone (HGH) has a strong reputation for solving pretty much every health concern a middle-aged man has. Rumor has it, HGH can help you look younger, build more muscle, burn fat, boost your libido—and science says most of these things are actually true. But that doesn’t mean HGH is right for every guy. We did some digging to find out everything you need to know about the “healing hormone” and help you decide if you should talk to your doc about getting a ‘script.

What exactly is HGH? Human growth hormone (HGH), often known as just growth hormone (GH), is a peptide hormone produced by the pituitary gland at the base of the brain. The name is on-point: In adolescence, it’s responsible for helping kids get taller. But GH is also a “master hormone,” explains Robert Kominiarek, D.O., a medical director and hormone specialist at the Alpha Male Medical InstituteOpens a New Window. in Springboro, Ohio. That means, even in adults, GH hel…

25 surprising Benefits of Weight Loss-more to slimming |NICK RANA

After months and months of pounding the pavement, pumping iron, and saying no to happy hour, you’ve finally lost that stubborn gutOpens a New Window.. Congrats! We’re sure you feel more confident about your appearance—and just feel better period. Dropping weight doesn’t come easy (beer and wings on a Sunday afternoon just feels so right!) but it does have some serious benefits, many which you won’t see coming. Better sexOpens a New Window. and brighter skin are just the beginning… Get rid of your “fat pants” for good, because once you get a hold of these bonus perks of weight loss, there’s no going back. 1. Better sleep Snoozing probably helped you lose more weight in the first place, but as a result of your weight loss you’ll actually get better quality sleep now. ResearchOpens a New Window. shows that losing 5% of your bodyweight can help you sleep better and longer throughout the night. What’s more, ridding your body of excess fat can also help alleviate sleep apnea and snoring. 2…

You Need Only These 9 Circuit Workouts | Nick Rana

In a perfect world, there would be one workout that you could do all of the time and still see results and never get bored. In reality, your wants and needs are always changing, as is the space and equipment you have access to and the time you have to spend. Plus, to continue improving and stay motivated, you need an arsenal of routines at your disposal. They’re here. The routines provide fresh ways to get in a great workout — no matter what kind of time you have, or place and tools you’re working with.

If You Don’t Have Any Equipment You can get a great total-body strength workout, even when you don’t have a set of weights. “These bodyweight exercises involve big movements that get your heart rate up, burn lots of calories, and strengthen your back, arms, chest, glutes, legs, and abs,” says Guy. Perform one set of the following moves and then repeat, doing 5 fewer reps with each set, until you get down to 20 reps (three sets total). Prisoner Lunges: Stand with feet together, hands be…

Try Goal-Oriented Training for More Effective Weight and Muscle Management

One of the biggest issues in today's fitness industry is the state of mind. Everyone is after a physique like a Greek God, and everyone has forgotten about the true purpose of the human body: functionality.

When you look at an Olympic athlete, they look great - some would say amazing. But their goal isn't to look great. They're crafting their body from the perspective of human performance, and the physique comes with it.

If you've been struggling to meet the rigorous demands of your workout program and diet, it could be time to make a sustainable change towards a program that is progressive in nature and goal-oriented.

What is Goal-Oriented Training?

Exactly as it sounds, goal-oriented training is training towards a specific goal, generally in performance rather than physique and body composition.

For example, in a goal-oriented training program, your goal might be to bench 200 pounds, rather than develop a strong and sexy chest. Another goal could be to squat 300 times…

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