BICEPS WORKOUT

Today I like to share basic biceps workout that will get you the muscle growth on biceps part.After done stretching for 15 minutes, starts your biceps workout with:-

One: Chin-Ups

Main body part concentrate in this workout lats, but when you start from chin up, you will realize that your bicep muscle growth faster than using other workout. I had been doing research about muscle and I train myself to see the result and I found out that my muscle really get stretch when I do chin up. This happen because when your full body weight is support by full arm and when you pull up your body, you will notice that your biceps muscle getting the stress to growth. Do this for 3 sets, each for 12 reps.

Second: Preacher Curls

For this workout you get your back of your arms on the pad. Adjust the seat so that your bicep really on the position. When you pull up the barbell, make sure push harder when barbell at the upper position. Do 4 sets, each for 12 reps

Third: Reverse-Grip Cable Curl

With this workout you will improve your grip strength. To hit “brachioradialis” the large muscle on top of your forearm. By doing this reverse grip curl you will get growth the muscle at that part. Do 4  set each 12 reps(for first time just do 10 reps its harder but make sure you  go to lower rep to higher reps ,don’t ever think about stay on comfort zone).

Fourth: Dumbbell or Barbell Curls

The favourite biceps workout among bodybuilder. Grab a barbell or dumbbell loaded with weight, with your palms facing outward. To get serious on this, you just need to lower the barbell or dumbbells very slowly and you feel the burn quickly. Do 4 sets, each for 12 reps

Fifth: Bicep Curls Machine 

I hit machine last because you will fill really tired and entering zone that you need support so the best is bicep machine curl. It’s really focused on your biceps and give good stress to get muscle growth. Do 4 sets, each for 12 reps

This workout had been really work for me, now I’m not in this workout anymore because I already in mixing every workout at once. Make sure you don’t work out with same workout routine more than 2 or 3 weeks, this because when you do the same workout in long period your body will use to it and muscle wont growth anymore. End your workout with stretching again.

NUTRITION TIPS

I like to share my nutrition tips for you .It easy to follow, let’s start:-

Tip One: Eat Many Meals With Small Portion

I already mention the benefits of eating 5 meals per day rather than 2 bigger portion meals every day. Every time you eat small portion meal frequently, you get your body to boost your metabolism when that’s happen your body will not store extra fat to your body and you get healthy body.

Tip Two: Consume Balance Fats, Carbohydrates and Protein

Normal consuming to get balance nutrition is 60% carb, 30 % protein and 10% fats. So make sure track down every day to get the result. When you follow this you will end your extra sugar, oil and carbs.Thats what we need to remove from our diet to get balance nutrition.

Tip Three: Drink Plenty Of Water

Don’t consume 1 liter of water per day, it’s not enough! Drink 2, 3 or 4 liter of water per day. Is it too much??No its not, remember this water aids the liver and kidney in the detoxification of eliminating of wastes from the body. With only consuming 1 liter is not enough and will become dehydrated our organ and  will be end up with organ that do not function optimally.Also,drinking water below your body temperature can actually help to lose weight, but make sure you didn’t drink lot of water on same time .Take time when you drink like you consuming your meals.

Tip Four: Limit Sugar, Oils And Salt

Don’t add extra sugar, oil and salt in your recipe. Make sure that you put only little bit of sugar, oils or salt for taste .With limiting this you will avoid yourself from listed in  health problem automatically!

It’s easy to live healthy lifestyle, Look clearly than you will realize it!

HOW IMPORTANT IS YOUR SLEEP

       You already taking care of your diet and workout so good and what else you should take care for healthy lifestyle? Sleep is what you should take good care so you get stay healthy ,without good sleep you have enter the unhealthy zone. Nowadays many people manage well in diet and exercise to stay healthy but they always forget to take they sleep seriously. Lack of sleep will bring you stress and having stress hold days will trigger you to get unhealthy lifestyle, end up with health problem such as depression. 

       What you should do is always push yourself to sleep eight hours per day .I know some of you have problem sleeping, best steps is do not sleep in the evening and so that your body will react to stay focus .Its take a while to train your body through the zone that you never been, so don’t give up and try not to sleep in the evening. When you don’t sleep in the evening, your body will feel tired on night and you will get good sleep on night. When you sleep in the evening you will get recovery, when that’s happen you will not get tired and feel energize for hold night. Without good sleep, your body will not get recover and it will make your tissue or cells damage more worst. 

Technique to solve sleep problems:

• Keep a regular sleep /wake up schedule
• Don’t take caffeine four to six hour before bed
• Avoid heavy meals before sleep
• Minimize noise, light and excessive hot and cold temperature where you sleep
• Develop a regular bed time and always go to bed at the same time each night

With this technique you will get a good sleep and you will wake up with positive mind! Its mean no stress at all!

DIET TYPE

There are too many diet types you can get. Different diet type for different goal, some for losing weight, gaining weight, lowering cholesterol and healthy life. Its depends on your own goals even you can come out with your own diet plan if its work .Today I like to explain some of the famous diet type that been giving good result to the people, If I discuss every diet types then I gone finish up with STRESS! I don’t want that happen to me or you, so I decide to share the most famous diet types that can help you to stay healthy!

DIET TYPES :-

ATKINS DIET

The Atkins diet focuses on controlling the levels of insulin in out body through diet. This diet always consume low portion of carbs and high in protein so that, fats in our body turn into energy and will keep our body not storing fat .With this Atkins diet plan you can lose weight and come out with lean muscle that will get you to stay healthy.

BLOOD TYPE DIET

This second popular die type .Blood type diet will have different types of plan according to the blood types. For example, blood type O always have problem when stress they could not control they self and ending hurting themselves without noticing, how should diet help that??this how diet help you, for type O they need to follow good nutrition balance foods to get ready for daily without proper foods or we can say consuming to much   junk foods ,they get stuck on unhealthy zone that will make the brain set to low level metabolism and when get trigger by some job that they could not handle they get stress and end up hurting themselves. Another reason why blood types diet helps, they are certain research that founded each blood types have high risk in cancer or other health problem, using blood types diet you can alert about what  disease that you can been affected and solve with the diet plan given to particular blood types.

ANABOLIC DIET

This diet is for serious people in bodybuilding. Anabolic diet consuming 5 days with high protein and fats without carbs and on weekdays consuming high carbs with low protein. The result of this diet is good for person that wants to lose weight faster! It’s really works because I’m done it but why I don’t stick with it ?Because I have found better diet that work for me ,basic diet that should consume 60% carbs,30% protein and 10 % fats.

VEGETARIAN DIET

Vegetarian diet is for the person don’t eat meat or animal product. The question that been, do vegetarian diet work for bulking? Yes, How? You should consume more rich in protein and carbs veggies. Maybe it’s tough but I promise that you can get result as same as the person consuming meat or animal products. Vegetarian diet is the best diet that been giving good result for health benefits, but why people don’t following this diet if it’s giving good result??Because they having problem in preparing the meals .When you get every food sources from veggies, It’s not easy to get on restaurant when you travelling, and another problem they must consume bigger portion of veggies to get certain amount of nutrition.

Whatever diet you want to follow, make sure you refer to nutrition doctor not any doctor because nutrition doctor more know about it. Let them know if you have health problem so that they can plan for you and choose the better diet type to you to follow.