TWO BEST EXERCISES TO GET BIG BICEPS

Guys here are two best exercises to make your biceps big and beautiful its really working
1:Barbels biceps curls : The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy eight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.
When doing the exercise the primary thing to focus on is that you're not cutting the movement pattern short at all and that you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards.

This is one of the most common mistakes with this exercise - momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.
2:inclined dumbbell curls : The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.
When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

                                                     

GET RID OF LOWER BACK FAT

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It is the most common problem found in females and it avoids them to wear jeans of their choice here are some most effective exercises wich ll remove your lower back fat completely
NO 1 :Perform some cardio. In order to effectively burn fat in your lower back, you must burn fat all over your whole body, as there is no such thing as spot reduction. To do this, perform some form of cardio exercise that you enjoy for 45 to 60 minutes, three times a week. Some examples include running, biking, stair stepping, swimming, elliptical training and rowing.
NO 2:Extend yourself. Back extensions can be done on a machine at the gym, or you can do them at home with a Swiss ball. To use the ball, lie across it on your stomach with your hips right about in the center. Place your hands on the sides of your head and fold over. While keeping your back straight, lift yourself up in the air by contracting your lower back muscles.

NO 3: Reverse your back extensions. Lie across the ball on your stomach and roll forward so that the lower part of your body is in the air. Grab a hold of a stationary object, and then lift your lower body up by using your lower back muscles. You are doing the same thing as the back extension but with the lower half of your body

NO 4:Extend your arm and leg. Come onto your hands and knees on the floor. Extend one arm straight out in front of you and hold a light dumbbell in it. Extend the opposite leg behind you. Slowly lower your arm and leg at the same time, then lift them back up. This is a variation of an exercise called "bird dogs.


NO5:Lift yourself up. Come into a plank position with your hands directly under your shoulders. Lower your hips down toward the floor, then lift them back up in the air until your body is about 90 degrees. Alternate back and forth.

NO 6:Do some hyperextensions. Lie face down on the ground with your arms straight out over your head and your legs straight behind you. Alternate lifting your opposite arm and opposite leg off the floor. Focus on using your lower back muscles throughout the exercise

AMAIZING TRICS TO LOW DOWN YOUR CALORIES

The average female needs 1600-1800 calories a day and the average male needs 2000-2200, but unfortunately too many of us take in way more than this. Here are some easy ways to cut your calorie intake:

1:At a restaurant, split an entree or order an appetizer; it will usually be more than enough food.


2:Whenever you can, swap sodas or sugary, high-fat coffee drinks for water.
3:Try using smaller plates for meals; research shows that this can affect how much one ends up eating.
4:It may seem strange, but blotting excess oil from your pizza with a napkin can save you over a hundred calories.
6:Starting with a salad can help you eat less during your meal, but choose your salad dressing carefully. One serving equals 1 tablespoon, but that's barely a taste. Try using a mixture of oil and vinegar instead, which is a lower-carbohydrate, much healthier option.

Make Your CHEST pecs more square then big and bulky like girls

There are many ways to build chest muscles fast; but you want to get attractive pecs not bulky ones. Any guy would want a nice, defined and thick set of pectoral muscles from the collar bone.

The many fault that guys I know make is instead of square pecs they make it into breast-looking pecs and not what they are really gunning for. This article can show you what look to gun for and how to get there fast.

To get this kind of look, you have to focus most of your exercises for your upper chest. Most guys and beginners would do the flat bench presses and other variations, which develops the lower chest quicker than the upper part.
Exercises for a Masculine Looking Square Pecs

To build chest muscles fast from the collar bone down, you need to get muscle definition and a little bit muscle. This would look better on clothes and a lot better with your top off.

The best set of exercises for nice square pecs are upper chest exercises. There are many variations of upper chest exercises. Some of them are:

1. Incline bench press

                          

2. Incline dumbell presses

                             













3. Incline dumbell flyes

I have done such exercises for years now and it has worked well for me. My pecs are more square than big and bulky. My girlfriend loves this kind of look.

For Geting Fitness and best muscles Then You Need Exercise

The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time. Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are! So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days? It's simple - we focus on both goals in the same program but not at the exact same time! By alternating rapidly back and forth between reduced-calorie fat loss training and higher-calorie mass-oriented training, you can not only accomplish both goals at the same time, you can actually use the two opposing goals to feed on each other and send your results through the roof!
To illustrate my point, remember how quickly you gain weight when coming off a strict diet? Remember how quickly you lose weight when you start to diet and you haven't been careful about what you've been eating? That's your body rapidly adapting to a stress. One of the most powerful features of this switching back and forth is in the change itself - your body changes far quicker when you give it a powerful reason.

What is the result of this switching back and forth? Extremely rapid fat loss and extremely rapid muscle gain. To maximize the effects of this switching, you must tailor your training, diet and supplementation towards your specific goal during that particular time. Proper manipulation of these factors will greatly enhance the body's hormonal response to this program, which is the real key to maximizing your results

TOP 5 EXERCISES TO GET A ATTRACTIVE BODY

what if I told you that you could get in the best shape of your life even if you didn't have time to exercise, even if you were busy, and even if you didn't know where to start?

I'm talking about developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms.
There are tons of exercises that can give you results, but if you want those results fast, why not focus on the very best exercises - the "secret weapons"? Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine - until today.
GUYS keep one thing in mind that most of the girls like a muscular man and they attract naturaly toward it.
NO 1:SQUATS:The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. There are many different types of squat. For an intense workout in 5 minutes a day

o matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats

NO 2:PUSH UPS:  This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core).

       

The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard “man” pushup, start with the “girl” version on your knees. Then work your way toward doing regular pushups.

NO 3:WALKING OR RUNNING HILLS:  You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them!

 NO 4: PULL UPS AND CHIN UPS:Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of ability, as many common movements such as lifting a box (or a child!) require strong upper body muscles.
It's wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn't mean women can't do them! In fact, you *should* be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival.
And for men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms.
For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future “ultimate” goal to do at least 3 pullups and 5 chinups.

To get started, use the assisted pullup machines at the gym, or follow the following routine:
1. Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can't hold yourself any longer, lower gently in a slow and controlled manner. Do this 5 times.
2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there.
3. Hang from a bar and see how far you can pull yourself up 5 times in a row.
Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example).
For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight)
NO 5:THE PLANK:  This is a powerful isolation move used in "Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, which is your core strength!
To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold on in there for 30-60 seconds and repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up.

So there you have it, 5 powerful exercises that *everyone*, man or woman, should include in their routine for functional fitness and strength. Now, get started and tell me about it!


 now i have a question and after that you guys just realise the importance of a good body my first question is for girls plz comment that wich one these two guys you like to make your boy friend frankly