Rules for Getting Ripped Effectively

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I know for a fact that the ultimate goal of most gym goers is to get ripped. Just imagine yourself walking and all of a sudden everyone looks at your perfectly shaped body. Toned abs, arms, legs – it’s the dream, isn’t it? It’s what motivates you to work out even on your busiest days.

If you haven’t started working out, ever, and you can’t hide that beer belly on your fitted shirts anymore, it’s time you drop that greasy food. Know these rules for getting ripped on Men’s Fitness:

THE NEW RULES FOR GETTING RIPPED

The models and athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped. Read more…

It may be hard to follow these rules at first, (especially ditching the alcohol!) but you’ll get used to it. Additionally, you can follow these easy, full body exercises on Men’s Health:

The Best Full Body Exercise That Gets You Ripped

In the long, long list of exercise moves, a few of them inevitably end up getting swept under the rug. Which is a damned shame; while some of these exercise (cough, sit-ups) deserve to be forgotten, a few ignored moves deserve a place in your regular workout circuit. Read more…

There are instances when you follow the best exercises and the definite rules for getting ripped but you can’t see any improvements. It’s probably because you’re not doing your workouts correctly or you’re eating unhealthy foods.

If you think you’ve done everything but still can’t seem to see the gains, you’re probably doing these common mistakes, as discussed on Muscle and Fitness:

8 REASONS YOU’RE NOT GETTING RIPPED

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of getting as shredded as possible. Read more…

To wrap this up, a healthy diet and a good workout are the key to getting ripped. Avoid refined sugars and processed foods. They do nothing but mess up with your health! Opt for fruits, vegetables and lean meat. Protein is known to maximize your body’s muscle building capacity, but you can’t merely rely on it. You also need other nutrients like carbs and calories, so don’t ditch them completely.

Use these rules for getting ripped and sculpt your body in no time!

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Slammin’ Salmon

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INGREDIENTS

• 2 lbs wild Pacific salmon
• 2 cups freshly squeezed orange juice
• ½ cup low-sodium tamari (or soy sauce)
• 2 tbsp fresh ginger, chopped
• 2 blood oranges, cut into segments
• 1 navel orange, cut into segments
• 1 cup red pepper, julienned (matchstick-size strips)
• 1 cup red onion, thinly sliced
• 2 tbsp fresh cilantro, chopped
• 1 tsp toasted sesame oil

DIRECTIONS

1. Mix OJ, tamari, and ginger in mixing bowl and marinade salmon for up to 2 hours in the fridge. Remove 30 minutes before cooking to allow it to return to room temperature.
2. Using a small, sharp knife, cut the peel and the white pith away from the orange. Hold the oranges over a bowl and cut in between the membranes to release the orange segments into the bowl. Once all the segments are released, squeeze remaining juice from the oranges over the segments.
3. In separate medium mixing bowl, combine the red pepper, onion, cilantro, sesame oil, and pinch of salt together. Add the orange segments. This should be prepared 1 hour before you cook the salmon.
4. Preheat oven to 400°. Lay the marinated salmon on a foiled oven tray and roast in oven for about 20 minutes or until opaque in color and firm to the touch.
5. To serve, layer orange-pepper mixture over salmon.

Serves: 4

Calories: 581  |  Protein: 66g  |  Carbs: 36g  |  Fat: 19g

Source: Summer Slammin Salmon – Muscle & Fitness 

Image Credit: Summer Slammin’ Salmon

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Watermelon Salad with Goats Cheese

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Salad

• 700 – 800g watermelon sliced and off the rind removed
• 125g goats cheese
• 30 g toasted pine nuts
• Small handful rocket leaves or watercress
• Small handful mint lightly chopped

Dressing

• 1 teaspoon sugar
• ½ tsp Dijon mustard
• 2 tblsp white wine vinegar
• 4 tbsp extra virgin olive oil
• 3 tbsp vodka

Instructions  

1. Slice the watermelon fairly thinly, in triangles and arrange piled up on a plate. Break up the goats cheese into small chunks and scatter over the watermelon. Arrange the other salad ingredients and season with salt and freshly ground black pepper.
2. Put all the dressing ingredients into a jar and shake vigorously until emulsified.
3. Drizzle the dressing just before serving and keep some on the side to add.

Source: Watermelon Salad with Goats Cheese -Drizzle and Dip

Image Credit: Watermelon Salad with Goats Cheese 

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Clean Eating 101: Foods to Eliminate from Your Diet

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Almost everything we eat at present contains unhealthy ingredients – preservatives, artificial flavours, added sugars, and more. What’s worse is that even those that have labels like “natural flavours” are not too natural at all. Just check the nutrition facts. Companies may fool you with a too-scientific name that you don’t know, actually means refined sugar or so. This makes it hard to trust food companies, right?

Additionally, even the whole foods that we think are healthy are not too healthy at all. There are lots of debates and studies – the most popular, of course, is the vegan vs meat-eaters. Is it really safe to eat meat or other animal products? Is it enough to rely on all fruits and vegetables for protein?

Here’s a list of foods to eliminate from your diet, which actually wreak havoc on your body goals, as discussed on Men’s Fitness:

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven’t smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure. Read more…

Most of what’s on the list are the natural foods, now let’s look closely at some of the foods we see at every grocery store that are actually unhealthy. Eat This! listed six of our not-so-healthy all-time favourites, and what to eat instead:

6 HEALTH FOOD IMPOSTERS TO KICK OUT OF THE KITCHEN—PLUS, WHAT TO EAT INSTEAD

Whole grain bread? Check. Skim milk? Got it! As you walk through the supermarket aisles, checking items off your shopping list, you may find that you’re mentally giving yourself a pat on the back.

And why shouldn’t you? You’re loading up your cart with the best weight loss foods that may also greatly improve your overall health—at least you think you are. Read more…

Convinced enough? Makes you want to evaluate your food choices, right? And let’s not forget about the kids that are growing up with unhealthy foods, only to develop chronic diseases later in life.

Three words: START EATING CLEAN. You can try for one week, and see how your body changes in just this short time. Here’s an easy, step-by-step guide by registered dietitian Sidney Fry on Cooking Light:

How to Eat Clean in 6 Simple Steps

Six steps to better, healthier, cleaner eating. Read more…

In conclusion, if you really want to live a healthier, longer life, the top foods to eliminate from your diet are the processed ones with artificial flavours, refined sugars and other preservatives. Soft drinks (even the DIET one), processed chips, fast foods are some of them. Read the labels VERY CAREFULLY before you buy it! Eat more whole foods – a rainbow of fruits and vegetables to be exact.

It’s entirely up to you which diet to believe, but no matter what you choose – vegan, Paleo, dairy free, etc. – you also need to exercise, get enough rest, and relax.

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What to Expect from CrossFit Workout?

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CrossFit  has been gaining popularity in the modern world. Being a high intensity workout that aims to improve overall fitness, it helps you push your body to its maximum power, in a good way. You’re also able to have a variety of workouts everyday since it’s a combination of weight training, gymnastics and running.

And no, CrossFit is not only for men, it’s good for both genders! In fact, over 60 percent of the CrossFitters worldwide are women. Plus, no matter what body type you have, you’re perfectly welcome!

A lot of people are already engaging in this type of workout, and if you’re not one of them, then I suggest you try it. Know what to expect from CrossFit  in this article from Promax Nutrition:

WHAT TO EXPECT FROM YOUR CROSSFIT WORKOUT

Just as trends with clothing styles and fad diets go in and out of style, so do popular workouts. We’re sure that by now you’ve heard of crossfit. But crossfit isn’t just a workout, it’s also a mindset and way of life. Those who choose to do crossfit workouts are committed, mentally strong individuals. But don’t be intimated! We’re here to tell you what to expect if you decide to venture out of your gym and into a CrossFit gym or “box.” Read more…

Now that you know what to expect from CrossFit , you should know that there are rules for it, too. You can’t just put yourself out there and act like mr. know-it-all. It just won’t work that way! The Box Mag discusses it in this article:

The Do’s and Don’ts of CrossFit as a Master

Just like baby boomers were the human glut of the ’60s, so are masters the fastest growing population of grinders. Here are a few things to remember to help make your box experience productive and keep you out of bandages and Bengay. Read more…

Ready to try this badass workout? Here’s a workout for the week you can do, as recommended by strength coach and personal trainer Dan Trink on Muscle and Fitness:

BAD-ASS WORKOUT OF THE WEEK: CROSSFIT COMBO

Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why they’re so bad-ass, how how to make them badder; and what training style they work for. Read more…

What to expect from CrossFit? Well, it’s a badass workout that comes with a lot of benefits! It’s particularly good if you’re looking for a way to spice up your old boring workout routine.

CrossFit helps you enhance your cardio and muscular endurance, power, speed, balance and coordination. It also burns a lot of calories! It even helps you find more friends in the gym.

Well, this “sport of fitness” is indeed a must try. Remember, you should act competitively, but you should know how to ask questions too! Balance these two and CrossFit  shall come easy for you.

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An Ultimate Guide to an Intense Butt Routine

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Let’s face it: everyone wants a sexy butt – think Beyonce or the Kardashian’s. It’s totally an ASSet! Some say that it’s one of the parts that most people notice first, especially when you’re wearing body-hugging dress or tight jeans.

Although it’s not what you usually focus on in the gym, you actually target it without you noticing. A simple set of lunges, among other leg exercises can actually tighten your butt. But if you want to focus on that area, we can give you a guide to an intense butt routine.

Let’s start with a warm-up. Women’s Health Mag have the perfect pre-workout routine for you:

Light Your Butt on Fire with This Pre-Workout Routine

Let’s say you have this amazing coworker. She’s irreplaceable, but lately, homegirl has been phoning it in. Sometimes she doesn’t even show up to crucial meetings, forcing you and the rest of the team to carry her load. What an ass, right? Read more…

Who would have thought that you can actually maximize your butt toning benefits with these simple exercises?

Now, you’re all ready for an intense butt routine. Here’s a step-by-step exercises using a few gym equipment on Muscle and Fitness that will give you a sexier, tighter butt:

GET AN AWE-INSPIRING BUTT

Whether you’re rocking skin-tight jeans or sporting itty-bitty bike shorts, you want to fill them out with a perfect posterior. Your glutes are a hard-working trio—a muscle group comprised of the gluteus maximus, the gluteus minimus, and the gluteus medius. Give them the respect they deserve with IFBB bikini pro Amanda Latona’s butt-boosting routine. Read more…

The good thing about these exercises is that they do not only focus on your butt, but also your glutes, quads, abs, calves and hamstrings.

If you’ve been itching to work out that butt but can’t find the time to do so, here’s a 5-minute intense butt routine, without any equipment required, by fitness trainer Donovan Green on Mind Body Green:

A 5-Minute Routine To Strengthen Your Butt & Thighs

This workout will literally get your butt in gear. Bonus: By losing the thut, you’ll strengthen the muscles of your lower back, reducing the risk of back injury. Additional bonus: You’ll look great in a swimsuit!

Goal: Tighten and strengthen your thighs and gluteus maximus (aka your butt). Read more… 

It’s actually pretty easy to sculpt those sexy ass, just have your own intense butt routine! BUT like other workouts, it takes time to see the results. Just continue to work em out! You can increase the intensity and reps as you go along to maximize the benefits. So don’t give up, you’ll achieve that sexy ass you want sooner than you think!

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AHI Tuna Burger

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INGREDIENTS

• 1 lb sushi-grade ahi tuna
• 2 tbsp low-sodium tamari (or soy sauce)
• 1 ½ tbsp olive oil
• Zest and juice of 1 lime
• ½ cup fresh cilantro, chopped
• 2 tsp ground ginger
• 1 tbsp Dijon mustard
• ½ tsp wasabi paste
• ½ tsp salt
• ½ tsp pepper
• 4 whole-wheat rolls

For Garnish:

• Sprouts
• Avocado
• Lettuce

Serves: 4

DIRECTIONS

1. Chop the tuna into chunks and add to a food processor. Pulse a few times to break down tuna.
2. In a large mixing bowl add tamari, olive oil, lime juice, and zest, cilantro, ginger, Dijon mustard, wasabi paste, salt, and pepper. Mix and add to tuna. Blend until well combined, about 1 minute until it has a consistency similar to ground beef.
3. Form evenly into 4 patties.
4. Preheat large sauté grill pan on medium heat for 1 minute. Sear for 2 minutes on each side for rare burgers or longer for more well done.
5. Serve with fresh sprouts, avocado, and lettuce on a toasted whole wheat bun.

Calories: 465  |  Protein: 39g  |  Carbs: 25g  |  Fat: 24g

Source: AHI Tuna Burger – Muscle & Fitness

Image Credit: AHI Tuna Burger

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