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Are You Using Your Rower Effectively? How-To Guide

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Knowing how to use a rower is not all about use of common sense as some people may perceive and neither is it purchasing a rowing machine and mounting on it as you proceed to rowing. Though it is a natural motion that can be understood so quickly, it is also a continuous learning and following of the instructions daily. For an effective workout, with the aim of strengthening your muscles or full cardio, you need to use the rower correctly. The body should also move in a correct sequence. By doing this, you will have worked out successfully and safely. Some effects such as back pains, knee or joint pains may be as a result of poor workouts. Continue reading

What Are The Best Supplements To Get Ripped – Top 3 Reviewed.

young man doing push ups in gymAs you probably know by now, it takes more than just diet and exercise to develop muscles, as you also need to take some muscle supplements as well. No matter how you try to change up your diet, you simply won’t get the nutrients your body needs to build a powerful physique, and that’s what a lean muscle supplement can provide.

The problem of course is deciding which one to take given there are so many out there. No need to worry though, as after extensive research we have narrowed it down to three, and here they are.

3. Lean Muscle Formula

Many consider the Lean Muscle Formula as the best lean muscle supplement available today, and that’s to be expected considering the fact this isn’t an ordinary product. Yes it’s designed to give you lean muscles and a sculpted physique, but unlike other mass builders, the effect is for long term. Yes, once you take the Lean Muscle Formula the benefits will be for the long run, something that other supplements cannot match.

Furthermore, the Lean Muscle Formula has been rigorously tested by independent health experts and proven to work minus any serious side effects, but there’s more to it.

Benefits of Lean Muscle Formula

The Lean Muscle Formula has a lot of benefits, but for many the most important is that it works fast, and was formulated especially for people who are struggling to build lean muscle mass. This doesn’t mean you will gain muscles overnight but it does work if you give take the supplement as directed.

Second, the supplement contains Precision Muscle Formula, which was specifically developed not just to build lean muscles but also burn fat at the same time. Because of this double function, you’ll no longer need to take a fat burner or go on a crash diet while trying to build muscles as the supplement does both.

In addition, the Lean Muscle Formula contains specially selected ingredients that increase your testosterone levels, which helps restore your vitality and sex drive. Just like a fat burner, Lean Muscle Formula will also increase your metabolism so no matter what you eat, it doesn’t get stored in your body and is instead used up as energy. What happens then is your body is left with just muscles and a sculpted body.

As you might expect, all the ingredients in the Lean Muscle Formula are natural and have no artificial chemicals that might produce unhealthy side effects.

For a Full Review Of Lean Muscle Formula Click Here


2. Blackline Elite

Blackline Elite is a dietary natural supplement that increases testosterone levels in your body while promoting protein synthesis and the development of lean muscle mass. Furthermore, the positive effects of the supplement extend to your sex life as well, providing a boost for those men who suffer from a low sex drive.

Each ingredient used  is 100% natural and pure, so there’s no need to worry about unpleasant side effects. However, you don’t need to take the word of the manufacturer as its efficiency has been verified by independent researchers and medical experts in numerous tests.

Benefits of Blackline Elite

To understand the benefits you need to know its main ingredients, which include L-Arginine, creatine, NO boosters and antioxidants, all of which work together to increase your body’s testosterone level while removing unhealthy toxins and substances in your system brought about by poor diet. When taken on a regular basis, Blackline Elite will stimulate the proteins in your body and encourage it to build more lean muscle mass.

This naturally has a snowball effect as you become more capable of lifting heavier weights and accelerating the physical buildup of your body. Each of the active ingredients were specifically chosen because they have properties that give your body an energy boost which ordinary supplements will be hard pressed to match.

The benefits also extend to your mental faculties, improving your memory and ability to focus. This is actually one of the most important benefits of Blackline Elite because it helps your mind hone in on the goal of achieving a muscular physique. Basically what all this means is that Blackline Elite is a powerful, natural supplement that revitalizes your body, without unpleasant side effects at that.

Click Here To Get The Full Low Down On Blackline Elite!


1. Maximum Shred

Maximum Shred is a natural supplement that boosts dopamine, adrenaline and testosterone production in your body, and together they provide the energy and stamina you require to lift heavy weights during training. Furthermore, Max Shred stimulates the production of nitric oxide in your body, essential for improving blood circulation and keeping your energy at peak level during workouts.

Thanks to the ingredients in this supplement, your body gets a shot of energy and adrenaline that normally isn’t present and allows you to continue working out. With this sudden rush of energy your body will be able to withstand heavy workouts that will ultimately lead to larger and more finely toned muscles.

Benefits of Maximum Shred

What makes Max Shred unique is it was developed expressly to keep your body in good condition. However, it doesn’t end there since the ingredients make it easier for protein synthesis to take place and build your muscles. With regular intake your testosterone levels shoot up and your vitality increases . An increased testosterone level means you’ll not just get larger muscles, but also an increased libido and better sexual performance.

Although Maximum Shred  isn’t a miracle worker, it only takes a few days before you notice improvements in your physique and the loss of fat. Yes, Max Shred burns fat while building up the lean muscle in your body. In addition, this supplement also releases “feel good” hormones in your body so you feel good after working out. At the same time, it also stimulates the production of brain cells so you become more alert.

In other words, the benefits  aren’t limited to the physical as it also helps improve your mental faculties as well.

Click Here To Get The Full Review Of Maximum Shred


How to Choose the Right Bodybuilding Program

Athlete lifting weightsA bodybuilding program is essential if you want to gain muscles and enhanced physical strength, as lifting weights every now and then just won’t work. If you’re serious about getting in shape, you’ll need to start a weight training regimen and stick to it. But how do you choose from the thousands available? Here are some tips.

Home vs. Gym Workouts

Some bodybuilding programs can only be done in the gym, while others can be performed at home. Unless there’s a compelling reason for you to go to the gym, it is almost always much better to go with the home exercise workouts.

For one thing they’re more affordable, as you just need to buy the DVDs and maybe pay a small membership to the website to get more info. Second, home workouts are more convenient. You can decide on the schedule, you can work out in private, and if there’s something in the instructions you don’t understand, you can pause or rewind the video.

Intensity Level

The next step is to determine the type and intensity level of the program. If you’re just starting out, it’s best to go with a beginners’ regimen or a program that progresses at a reasonable pace so your body can adapt. While you may be impatient to get in shape fast, you need to be patient and give your body time to get used to the routines. You also shouldn’t mistake these programs as being “light”, because the advanced stages will have you working out a lot.

If you’re not new to this but coming off a long layoff, you simply cannot jump into an advanced bodybuilding workout program as your body won’t be able to keep up. But if you possess a good training background or engaged in high intensity sports, you’ll have an easier time getting started. Even so, you must focus on form because incorrect postures and maneuvers could lead to injuries.


Recovery Capability

Everyone has their own recovery ability and it’s something you need to take into account. Recovery ability simply refers to the time it takes for your muscles to recover after an intensive workout or activity. If you’ve done workouts before you’ll have a pretty good idea of your limits, but if you haven’t done any, just use any intense activity you’ve done before as a guide.

Think of the last activity you did that really wore you out, and ask yourself how long did it take for you to recover. Of course this is only a general guide because once you start on weight lifting programs you’ll have an idea of your recovery level. During the early weeks you’ll be able to tell if you can complete the workouts or you need more rest in-between each session, but don’t be discouraged if your recovery time is long, because as you work out your strength and endurance level will increase.


Age is a Factor

The older you are the more time it takes to recover after a workout, but that’s a general rule and there are certainly exceptions to it. If you’re an older but active adult your body should have no problems recovering. On the other hand, a young but physically inactive individual will take longer to recuperate following a rigorous workout.


Is your goal to gain muscle, lose fat, or both? This is very important as it will determine what kind of workout program you should do. If your objective is to gain muscle and physical strength, look for weight training programs that emphasize high volumes of sets, reps and exercises because they’ll work your body out more.

If your goal is to lose fat you should go for a combination of light weights along with emphasis on diet, but don’t focus solely on diet because you’ll end up with a skinny frame. Regardless of the program you choose, make sure there’s focus on cardio and routines that work out your entire body.

Sport quest. Adherence to a healthy lifestyle

If your goal is to gain mass, you’ll need to eat foods rich in protein and carbohydrates while doing intensive weight training. You’re going to gain some fat, that’s inevitable, but you’ll be shedding them as you work out.


The best workout program is of no use if you can’t commit to it. Once you start, you’ll need to finish it to gain the maximum benefit. None of these programs are miracle workers and you won’t gain muscles overnight, but if you persevere you will see results. The truth is many people give up on workout programs too easily and move from one regimen to the next without commitment. What you need to do is stick to one program and go through it as best you can.


There are a lot of workout programs available today, and one of the most popular is les Mills Pump, a high intensity workout program that can burn up to 1,000 calories each workout. What makes the Les Mills Pump workout different is its use of the Rep Effect, which consists of lighter weights but higher repetition rates, which lead to faster weight loss and muscle gain.

Click Here For A Review Of Les Mills Pump

You may also want to try out the Body Beast Workout program, which was developed by fitness expert Sagi Kalev. This is a 90 day fitness regimen that only requires 45 minutes time a day, and unlike other workouts, comes complete with a Body Beast eating plan.

Check Out The Body Beast Workout Program Here

These are just two of the most widely used workout programs today, and what makes them particularly attractive is you can do the bodybuilding at home. In the past you had to pay a lot of money to enroll in a gym just to have a shot at getting in shape, but now most workouts can be done in your home with limited space and equipment.

The Best Supplements to Build Muscle

Sport and Fitness SupplementYes it’s true you can add some muscle by working out in the gym, but without the best supplement for building muscle it will take a very long time to get ripped. In fact without the proper supplements you won’t be able to maximize your growth potential. With so many supplements though, it’s easy to get overwhelmed with all the choices, but this list should help you get started.


ZMA consists of vitamin B6, magnesium aspartate and zinc, and together they ensure your body doesn’t lack any of these minerals. The three aforementioned minerals are very important for sleep, keeping hormone levels balanced and aids in quicker body recovery. If you’re the type who’s into intense training, ZMA will be critical because you might be losing out on a lot of important minerals without realizing it.

Whey Protein Powder

This is one of the best supplement to build muscle because it aids in protein synthesis. Whey is rich in branched-chain amino acids, necessary for muscle building. It is easily digestible and stimulates the body so it ramps up muscle building. Whey also improves blood flow in your muscles, which is why you should consume one after working out.

Nitric Oxide Boosters

Nitric oxide boosters are molecules scattered throughout the body that perform various important functions including blood vessel dilation. That function is important for muscle building as it helps the blood deliver more oxygen, water, anabolic hormones and other essential nutrients to your muscles. With the increased output you’ll be able to work longer, so if you’re serious about building muscles then this is something you should consider.

Casein Protein Powder

While it doesn’t digest as quickly as whey, casein is still one of the best supplements for building muscle because it blocks catabolism as you sleep, making it the perfect food before bedtime. Casein also doesn’t make you feel as full as other supplements, which is something you want if you need to pack more muscle mass. Furthermore, research indicates that when casein is consumed post-workout, it helps in protein synthesis much like whey does.


Carnitine is a muscle growth supplement that promotes better blood flow in the muscles, similar to what you would get Muscular man holding container of training supplementswith NO boosters. At the same time, carnitine also increases your testosterone levels as well as the number of T receptors in your muscle cells, vital for muscle growth. Furthermore, carnitine increases the amount of IGF-1 in your body, significantly improving your muscle building potential.


Creatine is considered one of the best supplements to build muscle because its efficiency has been proven in several scientific experiments. Those who take creatine gain significant strength and put on 10 lbs. or more weight. In addition, creatine boosts your energy so you can do more reps and sets in the gym, great for fitness enthusiasts. Unlike other muscle supplements, creatine has been extensively tested and proven to be effective with no unhealthy side effects.

Click Here For The Best Creatine Monohydrate


Beta-ecdysterone is known for its anabolic properties, and based on extensive research by scientists, has been shown to stimulate protein synthesis and speed growth of muscles. In addition, new studies suggest that it helps increase muscle strength and size much more effectively than other muscle supplements.

Branched-Chain Amino Acids (BCAAs)

If you’re going to make a list of the best muscle building supplements, BCAAs have to be included, because branched-chain amino acids (valine, isoleucine and leucine) are critical in building and repairing muscle tissues. Of the three, leucine is the most important as it can induce protein synthesis on its own. That being said, it’s still better to take all three together to get the maximum benefit.


This has long been a favorite of fitness buffs and muscle builders because it plays such a vital role in muscle function. Research on glutamine has been ongoing for decades and researchers have learned that it brings a lot of health benefits. Among the benefits of glutamine are increased leucine levels, reducing muscle breakdown, bolstering the immune system and more.


According to research, Beta-Alanine/Carnosine is one of the best muscle gaining supplements today because when your muscles have a lot of carnosine,   they possess greater endurance and strength. Carnosine also increases the fibers in your muscles so fatigue doesn’t settle in quickly. There have actually been numerous studies done which indicate that beta-alanine and carnosine helps the body gain muscle mass and eliminate body fat.

What is the Best Muscle Growth Supplement?

Pretty much everyone has a different opinion regarding what supplement is best, but if you’re new to muscle building and just want to try something recommended by fitness buffs, there’s Muscle Rev X, an all-natural muscle supplement that burns off fat while giving your body plenty of energy needed for working out. Rev X is also rich in L-Citrulline, Coenzyme Q-10 and L-Norvaline, amino acids that promote muscle growth.

Check Out Muscle Rev X Here

There’s also Antler X, a muscle building spray that contains deer antler velvet, which experts say can increase muscle tone and build. Thanks to this spray your IGF-1 (insulin like growth) will increase, which is essential for muscle stimulation.

Click Here For A Detailed Review Of Antler X

Another muscle building product you may want to try is Amino Prime, a pre-workout supplement that builds lean muscle, helps you increase flexibility and increases libido as well. This supplement is rich in Taurine, an amino acid that facilitates transport of important nutrients in your muscles.

Click Here To See What Amino Prime Can Do For You

Finally there’s Formula T10, a specially formulated supplement that increases metabolism, builds solid muscle and improves your sex drive as well. Unlike other muscle supplements, Formula T10 is 100% holistic so there are no side effects to worry about.

Find Out All You Need To Know About Formula T10 Here

The truth is that any of those mentioned above can qualify among the best muscle growth supplements, and you really can’t go wrong with them. The important thing is you have a lot of options for building muscle quickly and safely.

How To Get Ripped Abs Fast – A Comprehensive Guide

Ripped abs – It is the dream of almost all men in the world. Every man who wants to look sexy and wants to be in-shape is struggling hard. Most of them are working out by doing hundreds and hundreds of sit ups and crunches. Most of them have burned holes in their pockets to buy supplements that promise ripped abs in a few weeks. But Alas! They are not able to chisel out their midsection that they desired for.

Sit ups, crunches and supplements will never make your dreams come true on their own. You need more than that. You need the right nutrition and the right exercises. Build up ripped abs fast by following simple tips.

Nutrition guide to get ripped abs fast

If you are not able to get ripped abs even after workouts you should check out your nutrition plan first. Getting the abs you desire for is not possible unless you go for the right nutrition and follow a strict diet. What is the right nutrition and diet plan to be followed to get ripped abs fast?

1. Protein

It is the protein in the foods that help in building of muscles and tissues in the abdominal area. Protein also helps in burning the excess fat in the mid section of your body and in shooting up the metabolic rate. It should be remembered that not all protein rich foods are good for ripped ab building.

Foods rich in lean protein are alone recommended. Lean protein foods include lean meat, poultry, pulses, eggs, dairy products and fish.

How much protein does your body need? Here is an easy way to calculate. Multiply your body weight by 1.2. The figure obtained is the total grams of protein you need in a single day. This should not be taken in a single meal. It should be spread throughout the day.

If you are eating six meals a day it should be divided by six and the result attained is the protein needed in a single meal. Protein taken during workouts helps in quick recovery and increased stamina.

2. Carbohydrates

It is generally believed that carbohydrates are not needed for getting ripped abs. It is a wrong belief. Carbohydrates are essential to increase energy levels. It is important to include carbohydrate-rich foods before workouts.

Eating carbohydrate-rich foods before workouts keeps you energetic throughout your workouts. You can increase the intensity and duration of workouts if you eat foods containing carbohydrates. Oat meal, brown rice, whole grains and sweet potatoes are some of the carbohydrate-rich foods.

It is better to avoid carbohydrates after workout. Multiply your weight by 0.8 to know the amount of carbohydrates needed per day.

3. Fats

Fatty foods are avoided by many people but it is a fact that fat can help in losing fat. It is trans fat that should be avoided and not essential fats. Nuts, flax seed oil, olive oil, fish and milk contain essential fats. Avoiding fats will lead to deficiency of fat. Deficiency of fat will prevent weight loss, fat loss and will prevent abs building.

4. Vegetables

Include a lot of vegetables rich in fiber. The fiber in vegetables keeps you full. It helps in increased metabolism. It helps in absorbing more protein from foods that you eat. The macronutrients present in the vegetables keep you healthy and fit. Green and leafy vegetables are the best choice. Vegetables are better than fruits because fruits have high sugar content.

 Tips for dieting?

* Keep yourselves hydrated. Drink plenty of water.

* Avoid alcohol because it contains a lot of empty calories.

* Focus on post-workout meals and pre-workout meals.

* Eat six times a day.

* Calorie intake should not exceed 10-11 calories per pound unless you are training intensely to go for a special event.

Exercise guide to get ripped abs fast

There are a few false beliefs about exercises to get ribbed muscles. The first one- Believing that doing hundreds and thousands of crunches can help in getting ribbed abs. This is not true because crunches alone can never help you in achieving your goals.

Another one- Cardio alone can work wonders. This too is not true. A combination of crunches, cardio, weight exercises and other ab workouts is needed if you want to get ripped abs fast.

Crunches are considered to be a sin by some experts and are considered as the only option by a few. Both are wrong. You should know that your body has five major abdominal muscles. All five of them should be worked out for getting ripped abs.

Crunches are not enough for working out all the five muscles but crunches can be done twice a week. Cardio exercises include both outdoor and indoor cardiovascular workouts. If you love to work out in the outdoors and if the weather conditions are favorable you should go for jogging, cycling, running, fast walking and swimming etc.

There are several indoor cardio workouts to choose from that include jogging in place, dancing, stairs climbing, stationary cycling, rowing machine, squatting, tread mill running and many more. Weight training 3-4 weeks is the best way to get ripped muscles fast.

Muscle mass gained is higher through weight training than any other exercise. Weight bars, dumbbells and kettle bells training can really work wonders. Your workout program should include exercises like pull-ups, pushups, lunges, bench presses, ball exercises, planks and sprints etc. apart from crunches and cardio.

A perfect combination will surely benefit you. Plan a workout program that includes all workouts.

Tips for exercising

· Take enough rest between workouts.

· Don’t exercise on all seven days of a week.

· Give time for your body to heal and recover.

· Eat a good diet to help you to workout effectively.

Getting ripped muscles is not an unattainable goal. You can reach it if you prepare the right nutrition and exercise plan. Stick to the plan and do your best. You are sure to get ripped muscles fast if you follow the tips.

This summer you can expose your body without feeling embarrassed. Get ready to meet stares.