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Natural Bodybuilding Exercises For Quick Natural Gains

Recently, many people are focusing on natural bodybuilding workouts. If you are looking out for natural ways, then it is the best way for the achieving the cause with no side effects. There are few ways that the professional body builders follow some times, like the performance enhancing drugs and body building or muscle building supplements, which are not as safe and healthy as the natural ways of building your body. A healthy diet including foods appropriate for building body along with adequate bodybuilding exercises can do the job. Here are few tips for natural body building workouts and how they should be organized.
Limit the Weightlifting Exercises to Less Than an Hour a Day Any weight lifting or bodybuilding workout should not be stretched for more than an hour per day since it imposes plenty of stress on your body, while it also demands a lot more metabolically. When you do such a workout for more than an hour, a hormone known as cortisol is secreted, which causes the body to beg…

How to Lose Weight Fast In A Week

For those who want to lose weight fast, they need to have at least a faint idea of how the process takes place. They have to be familiar with the term “calories” – which are the unit to count the amount of energy in every food. Weight loss means that the amount of calories used up must be higher than that consumed. Losing weight fast in a week is a dream of many people, but most of them assume that it is impossible without the intervention of medicine. Although the medical advances allow us to do what we could not do a few decades ago, everyone is aware of its consequences, and not everyone is ready to pay the price for a rapid weight loss. So, should we accept the sad truth that we cannot lose weight fast in a week? No! Before the existence of medicine, ancient people had tried a lot of ways to lose weight successfully and they all came from natural  ingredients. Why don’t we make use of things around us to achieve our goal? Here are 7 natural remedies to help you lose weight fast in a…

Ronnie Coleman Diet Plan

There's no doubt that Ronnie Coleman one of the best bodybuilders in the history ,he has a record of 8 time winning champion of the world-wide bodybuilding competition  "Mr.Olympia" . 
Ronnie Coleman has a big Muscle mass ,so he must consume a lot of calories, carbohydrates, protein, and fats ,like Big Ron Said : " If you want to be big, you gotta eat big.",for that  Ronnie Coleman  with the Following of his doctor came with this unique diet plan.
Ronnie’s daily nutrition:

Calories – 5562 Fats – 150g
Protein – 546g
Carbohydrates – 474g

Big  Ron starts his day at 10 AM ,and eats 6 meals a day this means that in 1 meal he takes: 927 calories, 79 g carbohydrates, 94 g protein, and 25g fats.

Now Let's see Big Ron's full diet plan. AT 10 AM :The first thing that Big Ron does,is  taking Nitrix Tablets. 6 to 8 tabs of Nitrix

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6 Ways in Which a Yoga Retreat Can Benefit You

The impact of yoga retreat on our body is beyond imagination. If you are planning to go on a yoga retreat then you would be all set to go through an overwhelming experience for sure. For people, who are looking for a change, want to come out from the stress of everyday life or want an active life, yoga retreat is the perfect solution. Yoga is combination of physical, mental and spiritual practice. If you are looking for an experience of a lifetime then India yoga retreat is a welcoming involvement. Yoga retreat will definitely help you enjoy a healthy lifestyle. If you are still pondering over going for yoga tour, you should know how it can benefit you so that you can make an informed decision. Spend Time to Meditate: When you are at home, you always have to spend time with your family or at work. However, when you are at a yoga retreat, you need not worry about anything. The only thing you have to do is concentrate is on your yoga and enjoy the nature’s beauty that lies around you. Let th…

The Best 7 Exercises for Stronger and Bigger Arms

Arms are one of the main part of our body in bodybuilding like every other body part perfect workout of arms is the key for developing bigger and stronger arms, Usually a lot of gym beginners search for how they can make their muscle or arms bigger and stronger and many of them choose the wrong track by using steroids, Steroids or any other short cut of making good body is a very bad thing it has a lot of side effects, so ignoring all that crap thing just focus on hard work and believe in yourself. Arms give the most appealing look in their body and that's why many people keeping this is in priority want to get their arms in a good muscular shape. Doing workout is not an easy task, it needs a lot of energy, good technique and full range of motion, But besides training they also need a healthy food to grow their muscles and a good amount of rest. So guys today  we’ll focus on how to make your muscles and arms stronger and bigger, In this post we are going to share with you seven bes…

Ronnie Coleman Workout Routine

Ronnie Coleman or  "Big Ron" ,Coleman is an  expert bodybuilder with a record of  8 times Mr. Olympia, he began bodybuilding on the recommendation of his friend Gustavo Arlotta .

Ronnie was born upon May THIRTEEN, 1964 (48 years of ages). Ronnie Coleman is 5 ft 11 inch high and considers around 150 kg, usually. Ronnie Coleman holds the album of 8 titles of Mr. Olympia and the document of most wins (26 wins) as an IFBB (International Federation of Body Builders) expert.
Ronnie Coleman Exercise Routine



Ronnie Coleman made use of to exercise from 11am onwards starting from Monday with the adhering to exercises, and Sunday is the holiday. Ronnie does Cardiovascular work after he completed the shift as a policeman (In Arlington, Texas, His change was from 3-11PM from Sunday to Thursday). Ronnie visits Metroflex gym in Arlington, Texas and does these workouts.


Monday – Quads/Hams/Calves Barbell Squat – 3 sets 10-15 repsHack Squat – 3 sets of 15-20 repsLeg Extensions – 3 sets of 15-20 re…

How To Lose Belly Fat Fast For Men ?

Noticeably, there has been the record showing that the number of obese people is increasing significantly. And belly fat becomes the obsession of many people, not only women but also men. Due to the dramatic changes in working styles, many men now spend more time on sitting in front of computers and less time on walking and doing exercises. While the lifestyles are mainly blamed for belly fat, the genetic factors should not be forgotten. Luckily, many people realize the consequences of belly fat and they try to reduce it by increasing work-out time. However, to get rid of belly fat is not all about exercises; it is also about nutrition. You have to pick up the foods carefully so that  they do not build up more belly fat. That’s why you should read these following natural foods that will speed up your process of losing belly fast. 1. PineappleWith anti-inflammatory qualities, the enzyme bromelain which is found in pineapple can make your belly fat removed. Besides, according to the resea…

Ronnie Coleman Diet Plan

There's no doubt that Ronnie Coleman one of the best bodybuilders in the history ,he has a record of 8 time winning champion of the world-wide bodybuilding competition  "Mr.Olympia" . 
Ronnie Coleman has a big Muscle mass ,so he must consume a lot of calories, carbohydrates, protein, and fats ,like Big Ron Said : " If you want to be big, you gotta eat big.",for that  Ronnie Coleman  with the Following of his doctor came with this unique diet plan.
Ronnie’s daily nutrition:

Calories – 5562 Fats – 150g
Protein – 546g
Carbohydrates – 474g

Big  Ron starts his day at 10 AM ,and eats 6 meals a day this means that in 1 meal he takes: 927 calories, 79 g carbohydrates, 94 g protein, and 25g fats.

Now Let's see Big Ron's full diet plan. AT 10 AM :The first thing that Big Ron does,is  taking Nitrix Tablets. 6 to 8 tabs of Nitrix

How to Improve Blood Circulation


Poor blood circulation is very dangerous because it can affect the whole body such as heart, liver, limbs, kidneys, brain. If not treated well, we may suffer many other diseases. However, it is not difficult to deal with poor blood circulation. You can find an effective remedy even in your kitchen.
The sypmtoms of poor blood circulation are various. You can know whether you are suffer it or not according to the following ones: headaches, dry skin, hair loss, shortness of breath, fatigue (low or lack of energy), numbness or loss of sensation or tingling in the hands, feet, or toes, dandruff, itching, especially itchy skin on hands, legs, or feet, irregular heart beats, changes in skin temperature (cold hands, feet, legs, and ears), etc.
Below are 8 home remedies for improving blood circulation that you can apply to have a better health.

1. Green tea

This  tea is a rich source of  antioxidants, a property that makes the arteries relaxed as well as promote blood circulation. In addition, green tea can combine with nitric oxide to make blood vessels wide and hence, rising the flow of blood.
  • Dip a green tea bag in 1 cup of boiling water for 5 minutes.
  • Press the tea bag with a spoon to strain the water.
  • Add some honey to the tea and consume it.
  • Take 2 cups of green tea a day to get the best results.

2. Exercise

One of the most effective remedy to boost blood circulation is to exercise. You don’t need to go to a gymasium or strict exercises but just some aerobic which is simple is sufficient to promote the circulation of blood

  • Go biking, trekking, jogging, swimming or some activities like that several times a week.
  • Exercise with your hands and feet for a quarter of hour every morning.
  • Have a at least 30 – minute walk everyday in 5 weeks to get the satisfied results.
Note: if you have a poor circulation, you should not have hard exercises.

3. Ginger

inger is well known for many benefits to our health. Due to compounds such as zingerone and gingerols, it can make the body warmer then stimuate blood circulation. Moreover, if you often take ginger, you can reduce the risk of suffering problems relating to heart and blood clots.
  • Add 1 tablespoon of sliced ginger to 2 cups of water for 10 minutes.
  • Heat the mixture and strain it.
  • Put some honey to the tea and then take it.
  • Repeat the remedy twice of thrice daily.
If you like, you can eat some raw, fresh ginger slices, add ginger to your daily diet or have intake of ginger tablets with a proper prescription of your doctor.

4. Massage

Applying this way often can give you a good blood circulation, especially in the blocked sites as well as  stretch the blood vessels to promote the flow of blood.

  • Heat some almond, coconut or olive oil. If rosemary oil is available, you can put some drops into it.
  • Massage gently your body with this oil. Some main sections to massage are hands and ankles
  • Take a shower with lukewater after waiting for some minutes.
  • Repeat this remedy several times weekly.

5. Citrus fruits

Citrus fruits, notably oranges, is one of the richest sources of vitamin C. This vitamin can improving the blood circulation by preventing plaque build-up as well as strengthening capillary walls.

  • Simply eat citrus fruits such as oranges, grapefruits, apples, pears, mangoes, etc.
  • Alternatively, you can consume the juice of those fruits.

6. Turmeric

Turmeric has various benefits to our health and one of them is to improve the blood circulation. Due to active ingredient in turmeric found in turmeric named curcumin, it can support to eliminate the clot forming of blood platelets as well as decrease the building up of plaque in the arteries.
  • Mix finely 1 teaspoon of turmeric powder with 1 glass of warm milk and a little honey.
  • Consume the mixture twice a day.
You can also add more turmeric in your daily diet or have the intake of turmeric supplements. Don’t forget to consult your doctor to have a proper prescription.

7. Dark chocolate

Dark chocolate contains cocoa that is powerful in promoting the flow of blood. Many researches also show that dark chocolate can affect bio-chemicals, which leads to boosting the blood flow to legs and widen arteries. But remember that you should only eat the chocolate that contains at least 70% cocoa.
Simply consume a medium piece of dark chocolate a day

8. Coconut oil

Coconut oil is not only a therapy for skin care but also has medical benefits, including improving blood circulation. Due to its medium-chain triglycerides and healthy fats,  coconut oil can give you a relief from  inflammation of the arteries, which also promote the flow of blood throughout the body.

  • Take 2 – 3 tablespoons of extra-virgin coconut oil a day.
  • Alternatively, massage the hands and legs with warm coconut oil everyday to get the best results.


جديد قسم : fitness