Best Hip Flexor Stretches

Hip Stretches Your Body Really Needs

The result of this is that your hip flexors will become tighter and be at risk for a strain unless you perform stretches. Stretches Lying Down

This is a great stretch to start off with because it's so gentle and natural for your leg. Once you feel ready lift up one of your legs, allow your knee to bend, then place both your hands just behind the knee and gently pull upwards towards your chest until you feel a good stretch. A key thing to note about this stretch is that if you feel any hip flexor pain, stop immediately.

Stretches Sitting

Many people initially classify this as a groin stretch, but remember some of the Hip Flexor muscles are also considered groin muscles, which is partially why this is a great stretch. Secondly, if you have really tight Psoas muscles you will also stretch those in this position.

To perform the butterfly stretch sit on the floor with your legs outstretched. Begin by shaking out your legs and taking a few deep breaths. To initiate the stretch pull in both your legs until the bottoms of your feet are touching, this should force your knees out. Increase the stretch as needed by putting your hands on your feet and pushing down on your knees. Stretches - Standing

Standing stretches are amazing at targeting the inner core muscles around the pelvic region. Here are two of the best stretches you should incorporate into your stretching.

Lunge

Now push your lower hips forward until you feel the stretch and hold the position for up to 30 seconds. Just 3 sets of this stretch alone will do wonders for your flexibility.

Lunge Twist

This final stretch is similar to the lunge stretch above, but with an advanced twist on it. Static Stretches

This is a special type of stretches performed using a resistance band or tube that can be used both as a stretch and strengthening exercise at the same time. You should not only feel a stretch, but also fatigue in your Hip Flexors.

Hip Flexor Stretches Summary

If you stick to a good schedule I am confident you will see incredible improvements in your hip mobility doing just a few of these Hip Flexor stretches and prevent a potential injury.

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Fast Weight Loss For Men

The Solution

Are you sick of feeling overweight and unattractive? Do you hate the way your body looks in the mirror? Do you feel exposed when you take off your shirt at the beach? If any of these things apply to you, then I have the solution you are looking for. You see, I was just like you once. Overweight and unhappy. I hated the way my body looked. I felt fat and ugly but deep down inside, I knew that I wasn’t meant to be this way forever. I knew that if I could lose the weight, my life would improve dramatically.

I started my mission to improve myself by searching for diets to lose weight quickly. I read hundreds of articles about all sorts of diets – from low carb diets, to high protein, to soup diets, and even an “ice” diet (where you were supposed to fill yourself up by eating ice!). None of them really appealed to me or even had any proof that they worked. After all, I had tried variations of them before like Atkins and Weight Watchers, but they all failed me and didn’t allow me to shed the pounds that I so desperately wanted to lose. I haven’t always been the most athletic person, so strenuous exercise and hours in the gym didn’t appeal to me at all. I knew I had to find something else.

One day I was reading an article about a professional UFC fighter. In it, he described how before each fight, he would lose rapid amounts of fat so he could qualify for the lighter weight fights. He even said he was able to lose up to 20 pounds using his method. I couldn’t believe it. If I could lose 20 pounds in just a few weeks, all my problems would be solved. So, I did some digging and I found out who this UFC fighter’s personal trainer was. He was based in Los Angeles, so I called the trainer up and pretended that I was interested in being his client. He obviously charged a lot of money and I couldn’t exactly afford to pay huge amounts of money for training, but to my surprise, he invited me to come to a free personal introductory training session.

So, I turned up at this fancy LA gym and met with the trainer. He was this good looking, handsome kind of guy that was in perfect shape. He certainly was practicing what he preached. Anyway, we talked about my weight loss goals and what I wanted to achieve and he explained that he would definitely be able to help me. He said he knew a secret diet that he’d be teaching celebrities and professional athletes for years where they can lose over 10 pounds a week. The bad news was though, if I wanted to learn it from him, I would have to enroll in his 10-session course, which would cost me $500 a session. That’s $5000 all up. There was no way I could afford that.

Just as I was getting up to leave, I noticed a business card sticking out of the personal trainer’s workout logbook. It had three words on it, and those three words would change my life forever. They were ‘3 Week Diet’. I said my goodbyes to the trainer and let him know that I could not afford his classes. As soon as I was out of the gym, I pulled up Google on my phone and typed in ‘3 Week Diet’. The first result was a website called ‘The 3 Week Diet’. I knew I had hit gold. The website, created by this nutritionist and scientist explained how it was possible to lose mass amounts of body fat in as little as 3 weeks. This was the exact same diet the UFC fighter I read about was on. And it was the same diet the personal trainer was trying to sell me for thousands of dollars! There it was. Revealed in all its glory. The secret to losing weight quickly.

I started the diet immediately. It wasn’t that much of an adjustment. The diet didn’t involve starving myself or doing any sort of tiresome exercise. In fact, I barely noticed that I was even on a diet! On the first day alone, I lost 2 lbs. I knew from right then that this was going to work. I followed the diet to a T and in the first week I lost a total of 10 lbs. I couldn’t believe it. Never in my whole life had I lost that much weight so rapidly. My jeans felt slimmer and I had so much more energy and vibrancy to my personality. I continued The 3 Week Diet until the end of the 21 days, and when I stepped on the scales for the last day, I nearly had a heart attack. 25 pounds. 25 FREAKIN’ POUNDS! I had lost that much weight in only 3 weeks. I could barely believe it. I looked in the mirror, and sure enough my face was slimmer, my jaw was more prominent, my stomach was flatter, my arms didn’t have saggy skin. I was actually somewhat good-looking!

I had found the holy grail of weight loss - The 3 Week Diet. I called up Brian (the creator of the diet) and thanked him personally. He was glad to hear my success story and asked for me to email him some before and after photos so he could put them on the site. He did, and you can still see them there to this day! So there you have it. That is my story on how I lost 25 pounds in only 20 days. Before starting The 3 Week Diet, I wouldn’t have thought that it was possible. But now, seeing how I look in the mirror, seeing how I can now wear any clothing item I want, and how people treat me so much better, I know it is possible! If you are in the same situation as I was in before I started the diet, take action now! Don’t waste your time with stupid diets that just don’t work, and even if they do – they take months and even years. I stopped the 3 Week Diet over a month ago; I haven’t put on any weight since. I’ve been able to keep the weight off for good. You can do it too!
If you are interested to have a body that male click here

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Workouts For Flat Abs

Before you read this article, I recommend to you to read this 5 tips to lose stomach fat, get flat six pack Abs, Ab workouts,Abdominal Exercise   to learn more Visit Website Click here

Women Click Here  to get a flat sexy tummy and sculpted abs like hers

Men Click Here  to burn off stubborn belly fat and build rock hard abdominals like his

For many of us, having flat, toned abs is like the quest for the Holy Grail. Here are some really practical tips and easy-to-follow workouts for abs to help you achieve great-looking and tight abs.

Flat Abs Tip 1: Set Realistic Goals

Flat Abs Tip No. 2: Think 3D

Your abs may become very strong but unfortunately the toned abs muscles continue to lie beneath a layer of tummy fat. If working any part of the body in isolation really works, all of us would have hollow jaws by now since we work our jaw muscles by talking and chewing more than any other muscle groups. We need to visualise the abs as a 360-degree torso and train the various core muscles.

Torso or core muscles are found deep within the abs and back, attaching to the spine or pelvis. Major core muscles reside in the area of the belly and the mid and lower back, and include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. These muscles are where most movements originate and help keep our body stable and balanced.

Effective workouts for abs involve working the core muscles - front, back, left, right, upper and lower.

Flat Abs Tip 3: Watch What You Eat

The truth is regardless of the grueling abs workouts you put yourself through, if you are carrying excess weight, your toned abs muscles will be hidden by a layer of fat. When the body sheds fat, it does so proportionately throughout the body.

Flat Abs Tip 4: Exercise Equipment Are Just Nice-To-Haves

The lack or absence of exercise equipment and gym memberships is no excuse or hindrance for not achieving toned, developed abs. There is no denying that equipment such as stability balls, BOSU, resistance bands, abs rockers work the abs more readily and make your workout routine more interesting by adding variety. But even without these gadgets, we can still achieve flat abs through calisthenic exercises that require minimal or no equipment and can be performed anywhere. Even in our daily activities such as standing and sitting, we can work our abs by consciously maintaining a good posture and contracting the abs muscles and drawing them inwards to the spine.

Flat Abs Tip 5: Be Patient And Persevere

Flat Abs Tip 6: Improve Your Posture

Pull back your shoulders, lift your chest up, draw your navel to your lower back and distribute your weight evenly on your balls and heels.

Easy Workouts for Abs

Crunches

Start position: Lie on your back with knees bent at 45-degree angle, hands behind your ears and elbows facing outwards.

Return to start position.

1. Bring knees towards chest.
2. Extend legs skywards in the air.
3. Place arms (from easy to most difficult) by the sides, across chest, hands behind head or hands stretched above head

Curl-ups / Sit-ups

Start position: Lie on your back with knees bent and feet flat on the ground. Cross your hands and arms over your chest.

Breathe out as you curl upwards. Lower your torso until your shoulder blades just lightly touch the ground. Breathe in as you lie down.

Plank

Start position: Get on your hands and knees in a push-up. Align your wrists under your shoulders. Maintain a straight back and keep abs and glutes tight so that your lower back does not sink.

While exhaling, tighten the abs and draw the navel to the lower back.

Lying Leg Raises

Raise your legs off the floor until vertical and slightly bent at the knees.

Lower your legs until your lower back is back on the floor and then lower your feet such that they are almost touching but not touching the floor. Keeping your feet off the floor maintains tension and works your abs by keeping the muscles tight and contracted.

Broomstick Twists

Rotate the upper body from side to side, keeping the pelvis fixed. You can also perform this exercise while seated which helps to fix the pelvis and focus your efforts on the abdominal core. The journey to flat abs begins with the very 1st crunch! For more ideas and inspiration on simple and effective workouts for abs, visit Workouts for Abs Click Here



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Lift Weights to Lose Fat

Weight loss is a fairly simple formula to understand: a healthy diet + exercise = weight loss. For the scope of this article, let's break down the exercise half of the equation a little more to make sure we're maximizing our time at the gym. It's a common misconception that to burn calories and lose weight you should only hit the cardio machines and to gain muscle mass you should only be hitting the weights. In reality, people seeking to lose weight should be more dynamic with their workouts by utilizing both the benefits of sustained cardiovascular exercise and the benefits of weight lifting.

Metabolic Benefits

Lifting weights has some very beneficial effects on metabolic activity for people looking to drop some fat. When you lift weights, you're putting your muscles under stress, causing extremely small micro-tears which may result in muscle soreness for a day or two. By using protein in a process called protein synthesis, your body repairs these micro-tears, which makes your muscles ever so slightly bigger and stronger (it's like the common idea that after you break a bone it grows back stronger than before). Protein synthesis takes energy, which means that your body continues to burn calories even after you are finished exercising. In fact, protein synthesis occurs for up to 48 hours after lifting weights, which means that you're burning calories for a full two days after working out, even if you're idle during those days.

Another benefit to lifting weights as part of your weight loss routine is that when you build muscles, your metabolism actually works faster during all times of the day, even when you're not moving at all! This is especially true of your larger muscles because they simply take more energy to maintain.

How to Burn Calories with Weights

Weight lifting can torch off calories both during and after exercise just as well if not better than cardiovascular exercise, especially if you're doing it right. When you perform weight-bearing exercises, your biggest muscles require the most energy (makes sense, right?). The two largest muscles in your body are your glutes (your butt) and your quads (if you don't know, this is the area on each leg that you would sit on if someone told you to sit on their lap). Although it is advisable for you to work all of your muscles, if your goal is weight loss, you should spend the most time on your largest muscles, found mostly in your legs. In fact, the squat, which engages both your glutes and your quads, burns more calories per repetition than any other exercise - you'll know you're burning calories because your heart will be racing!

Spice it Up!

Finally, adding weight lifting as part of your regular gym routine may help to ward off the boredom people commonly suffer from spending long periods of time on cardio equipment. If fact, you might find that weight lifting can sometimes be a fun alternative to cardio (though you should continue to do both), and finding your motivation to go the gym regularly will be easier.

To torch even more fat, learn how to upgrade your cardio routine with interval training.

For easy to understand information about nutrition, fitness, and simple every day substitutions, CLICK HERE

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Building Muscle Program

Muscle building programs help you stay focused and efficient in your goal to gain muscle mass. Gaining muscle mass is not just about hitting the weights hard. Any good muscle building program is going to cover workouts for the entire body, diets specifically for gaining muscle mass, information on supplements, etc. You may feel stressed at first, but stick with your program and you will surely see results fast. Be sure to follow all of the routines, not just select body parts, to see the most results fast.

Be sure that you are aware of your strengths and weaknesses before you start training. Take it easy to begin with, going to fast or heavy early on could cause your body damage. The more you do it, the faster and stronger you will become. While lifting big weight is very important to building muscle, you need to start off with light weights and then work your way up.

For the best results while lifting, remember to warm up before workouts, and cool down after. Before weight training try and get in 10 minutes of warm up to get your muscles lose. You can stretch, or do some light cardio work to get warmed up. A 10 minute cool down after your lift is good. Your body needs to cool down just like it needs to warm up.

Remember that to see the best results, you should work out your entire body, not just a select few individual muscles. The amount of weight you can work from the start will vary based on your current size and strength. Try and get in 5 day per week for training if possible, though every other day is definitely enough to see results. To be safe, be aware of your own strength before you begin weight training.

Be sure you are feeding your body enough protein while you work out to build muscle. There are a number of things that can help increase the speed of your building muscle, but protein is the most vital. Learn about fats, your body can use unsaturated fats to your benefit. Also you will want to be eating many smaller meals, instead of 3 large meals throughout the day. This keeps your metabolism up and running, burning fat and building muscle.

Any building muscle program worth its weight will have you doing different exercises for each area of your body. For instance, you may be doing curls to increase your biceps, but there are many different types of bicep training you can do. By scheduling your training sessions, you can be sure to keep your body in check by not doing the same exercises every day. If your body is aware of your schedule, it will be able to adapt and your growth will slow down.

For the quickest results, be sure to rest your muscles. In order for your body to build new and improved muscle, it needs to rest. A good rule of thumb is to give every other day rest to your muscles before working them out again. There are several ways you can fit rest into your schedule. If you are following a muscle building program, it will already be scheduled in.

Always hit each muscle group at least once a week. For better results in specific areas, work them harder and more often during the week. Do not only work those areas and neglect the rest of your muscles. When you hit all of your muscle groups, you become stronger as a whole, you will feel better and be more agile.

Building muscle programs are a great way to streamline your way to fast mass muscle gaining results. Stay away from using more weight than you are comfortable with without a helper. Protein is vital to muscle growth. In order to repair, your muscles need time to rest.

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The Secret of How to Gain Muscle Quickly

When people decide that they want to gain muscle mass, they always want to know how to gain muscle mass quickly. Gaining muscle quickly is easier than you might think once you understand the fundamentals of the process. It makes no difference whether you're blessed with the right genes or you're a hardgainer. Once you know the fundamentals, you can gain muscle mass naturally in a short time.

The good news is, eating is of fundamental importance for gaining muscle quickly. Of course, it should be the right sort of food. Piling on the calories is essential. A good diet would include about two grams of protein per each pound of body weight and two to three grams of carbohydrates per each pound of body weight. This consumption should be even spread out throughout the day. As an example, if you weighed two-hundred pounds you should consume about 400 grams of protein and 400 grams of carbohydrates to meet that requirement.

Naturally, if you eat more you will gain weight. It's then important to determine if the weight gain is of the type that you want: muscle or fat. If your gain is fat, you should cut back on the calories consumed. If you do reduce the calories, be sure that the required protein level is maintained. Without the protein, no muscle will be developed.

To ensure that the major component of your caloric consumption is converted to muscle and not fat, you must exercise regularly. Focus on core lifts such as squats, bench presses, dead lifts, and shoulder presses. By doing exercises that work the major muscle groups you'll build up muscle quickly. Work out three or four days each week, but no more. You need to rest to allow the muscle tissue to repair itself and to grow. You now have the secret of how to gain muscle mass quickly. With proper nutrition, exercise, and rest your muscles will grow rapidly.

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