Category Archives: Get A Girl To Like You

THE COMPLETE 4-WEEK BEGINNER’S WORKOUT PROGRAM

Doesn't matter if you are just starting working out, or you are coming back to gym after a pause, you need a very well-structured workout plan that will help you improve your body shape in just 4 weeks.

When talking about fitness, the rule of 3-month program is the most well-known. But is this strategy the only one effective? Here comes the secret: if you keep being organized and determined, you don't need 12 weeks to start getting in shape. After just 1 month you will pass over the novice level and start seeing  the results of all your sweats.

To start with, let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in — you guessed it — just four short weeks. Let’s get to work.

WEEK 1: WHOLE IN ONE

You’ll begin the program with a full-body training split. This means you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday and Sunday being rest days — a good approach.

The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on page, before attempting them yourself.

In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.

Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.

WEEK 2: SPLIT DECISION

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from Week 1 continue to be carried over to Week 2, but one move is added to each bodypart routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

WEEK 3: THREE ON THREE

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week.

One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial increase in volume from Week 1.

WEEK 4: TURNING UP THE VOLUME

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.


7 MASS BUILDING TIPS FOR BEGINNERS

We are sure that every men dreams about having the perfectly shaped body with which he is turning all the looks around. There are tons of articles on the internet with tips and tricks for building your body if you are a beginner. However, if you are looking for just another workout article from which in the end you won't apply too much, then you go leave this one aside. It's not for you! But instead,if you are looking for an article extremely useful, applicable, coming from an expert, then you are in the right place. Apply these 7 techniques from Stan “Rhino” Efferding and the results will come.

Sure, everybody knows this, but do you actually do it? Pound all the protein shakes and pre-workout Tasmanian devil drinks you want but if you aren't getting your eight hours every night, you're wasting your time and money. I slept up to 11 hours a day when I squatted 905 pounds in training and set three world records. That was nine hours every night and a couple 60-minute naps after training and eating. You grow when you sleep – not when you train. And failing to get enough of it can seriously impede growth, recovery, mental acuity, energy levels and hormone levels.

This one is a no brainer too, but how much and which foods you take in can surely make a huge difference in your progress. Start with 1 gram of animal-based protein per pound of bodyweight and gradually work up to 1.5 and eventually 2 as you progress. Nutritionists love to talk about soy proteins or bean and rice combos. Find me one that deadlifts over 800 pounds and I might lend an ear. Otherwise, eat eggs, steak, whole milk, 4% fat cottage cheese, whole milk Kefir, salmon and 88 percent-plus ground beef. Where's the boneless skinless chicken, tuna and white fish? Save it for when you’re dieting down. You'll need the saturated fats and cholesterol to keep testosterone levels high and get Rhino strong.

Stick with high quality, protein-dense animal proteins. Heavy-fat foods such as hot dogs, mayonnaise, cheese, bacon and fast food often yield inadequate quantities of protein and bog down your digestive system preventing you from eating your next meal on time. The squeamish may not want to hear it but fast food meats can be as much or more than 90% fat and chock full of ground bone and tendon that your body can't use. Five meals per day, each with 40-50 grams of protein, is a good starting goal.

Gradually train your metabolism to process all that food. You'll have no better luck trying to eat 5,000 calories tomorrow than you will loading 500 pounds on the bench and asking for a lift off. Start with what you can eat and add calories every week or two, making sure that your training supports the increasing intake. After eating all your proteins and fats, toss in some carbs to fuel your workouts and to help prevent catabolism. Steer clear of white flour foods and stick with healthy servings of oatmeal, rice and potatoes. In the powerlifting world, “mass moves mass”. Like this, you gradually increase calories to increase mass.

Everything You Should Know About Staying Hydrated

This sounds like another one of those old conventional wisdoms you hear everyone telling everyone else to do. I have a somewhat unpopular but extremely necessary twist for you. Water is worthless…without SALT! You can drink all the water you want but if you aren't taking in enough sodium then most of that water will go to waste right along with your worthless mega doses of vitamins (more on that later). But isn't salt bad for you? Says who?

The FDA guideline is completely arbitrary and newer research is showing that higher levels of sodium were associated with a lower risk of cardiovascular problems. Salt is a bigger performance enhancer than creatine, by a long shot. Sodium increases amino acid absorption and improves carbohydrate storage. Remember neurons from basic biology? Then hopefully you remember that every muscle in your body is fired by a chemical reaction between those neurons called the sodium potassium pump. I'll leave the scientific details for the lab coats to debate.

Most of us simply don't know that salt is a performance enhancer. There's no mechanism to store sodium for future use so you'll need the recommended 3,000 mg a day plus your workload replacement which can be anywhere from another 1,000-2,000 mg.

Now you are surely asking if shouldn't this have been first. Not at all! All you do in the gym is break down muscle tissue. All the growth comes from the recovery phase (eating and sleeping), so lifting weights is not the most important part of a mass or strength program. The great thing about being a beginner is that just about any weight lifting program accompanied with the proper recovery (eating and sleeping) will yield results. There is no best program. Lift heavy weights for a few sets of about five reps using basic, multi-joint mass building movements like squats, deadlifts, dips, chins, bench, T-bar rows for an hour a few times a week and you will get bigger and stronger. Don't over think it, just be consistent and work hard.

There's an old saying in the Bizarro world of 300-pound bodybuilders and powerlifters: “Don't run if you can walk, don't stand if you can sit and don't stay awake of you can sleep.” That pretty much sums up my opinion of cardio.

Endurance cardio such can be muscle wasting. It's like pouring water in a bucket with a hole in the bottom. Either you want to be huge and strong or you want to run the New York marathon. Pick one. Having said that, some brief high-intensity interval training (HIIT) training sessions here and there can help accelerate recovery by increasing blood flow, clearing lactic acid and reducing latent muscle soreness. The morning after a huge leg day I would often do about eight brief (20 seconds), fast (130 rpm), moderate resistance (15) intervals on the bike to aid recovery. And don't worry about your cardio – if you're not gasping for air after a big set of squats then you're just not working hard enough. Interval training and heavy lifting have both been shown to increase metabolism higher and for longer than traditional steady-state cardio.

Eat your food! No can of weight gainer will ever replace food. After nearly 30 years of competing and having access to all the free supplements I could ever want, I've found that there's very little that actually helps your progress, assuming you've got your meals right. Dieting is a different matter, but on a well-fed mass program, save your money for food.

The most important aspect of supplementation is correcting any vitamin or mineral deficiencies, which are rare but can exist. A blood test can help identify those but just mega-dosing a bunch of vitamins has been proven to not only be worthless, but harmful. Nearly all of the scientific research touting the benefits of vitamins has been done on vitamin-deficient subjects and claims are made based on those results. Very little evidence exists showing any benefit of mega-dosing for non-deficient subjects. However, even scientists who have read and agree with the research still take a basic multi-vitamin (100% RDAs) just because it's hard to know where the deficiencies may lurk. I do the same thing for no particularly good reason. Beyond that, I focus most of my supplementation around my workout.

My pre-/intra-workout drink is a cooler full of ice water, carbs, BCAAs (20 g), creatine (10 g) and a mineral/electrolyte tablet (Nuun tablet). My post-workout drink when I was competing was whey isolate and carb powder but now it's just a large shaker of chocolate milk, which serves about the same purpose. I always have some quick post-workout nutrition and then eat an hour after I train. I'll also admit to being on the bandwagon for a few other supplements that I've convinced myself will benefit my long term health so I take 4,000 mg vitamin D3, 300 mg CoQ10 and 2,000mg of Omega 3s daily. I also used to take ZMA before bed when I was competing. That's about the extent of what I'm willing to admit I spend my money on, although I often question the value of the investment because when I miss a week or two of any of the above, I don't notice any difference in performance. But if I miss a meal or two or have a short night’s sleep, then I immediately feel it in my workouts. Bottom line: supplements will never replace food.

Being disciplined is the key, no matter what path you take. I literally have years of Excel spreadsheets with days of the month across the top and a long list of daily requirements down the left side. I cross them off every day. Its purpose is to keep me honest. Everything I wrote about above is on that list. I weigh myself every morning and record the results. I write in how many meals I ate that day, how much sleep I got last night and if I was able to nap. I check off every supplement I've taken, write down my best lift if I trained that day and on and on. I do this because I know that my success is entirely within my control and if I do everything I'm supposed to do, I will succeed.

When I do blood tests and find an area to improve, whether it be low or high iron or Hemoglobin A1C or cholesterol climbing during certain phases of training, I can quickly make adjustments for that in my diet and supplementation program and track it until the next test to verify that I've solved the problem.

Never underestimate the value of setting goals and tracking your progress. I want to be able to measure my progress daily, weekly, monthly and yearly to make sure that I'm succeeding at my goals and I want to hold myself accountable.

 


Calf Exercises: How To Build Your Most Stubborn Muscles

If you want to be have your body sculptured and you want to define your calf muscles, pay attention to the advice below of Roger Sciberras.

People are born with different qualities and destinities. For example, some are wealthy and rich, others are extremely intelligent, and there are also others who are born to be high-performance athletes. But there is a different category, a very special one we'd say, those who have great calf muscles.

Therefore, you might be gifted with well-shaped calves, but building and keeping them in an excellent form, needs great effort and constant training. Those who were not so genetically gifted might see this as mission impossible, but don't worry, because if you follow the below simple principles you will succeed as well.

1. Train Heavy

Arnold once said: ‘You’re constantly using your calves all day and every day as you walk around. Then people go to the gym and train them with light weights and expect them to respond to that minimal resistance that they’re used to’.

And Arnie knows.

Calves are not used to heavy resistance, so if you are looking to build them, train them as heavy as possible for a maximum rep range of 10 – 12.

Once you can complete 12 in any given set or exercise, bump up the weight.

2. Go Bare

When it is safe to do so, try training your calves with bare feet. This was popularised by Arnold Swarzenegger who believed he achieved a greater range of motion without shoes on.

When it comes to calves, every little bit helps.

3.  A Month of Pain 

For 4 weeks, absolutely nail your calves by training them at every session. Pick one exercise per day/session for you valves, and perform at least 4 sets, heavy. Do this constantly for 4 weeks before returning to your regular program.

4. Hold and Squeeze

I see gym patrons day in and day out for almost every exercise ‘going through the motions’ of a workout; the weight swinging and bouncing boys who love to jump on their calf lifts – if they train them at all.

When you hit the peak of a movement (this goes for almost everything) pause and squeeze for just one second. This extra tension as well as the focus you must put on the muscle is crucial to developing those calves.

Also, don’t drop back to the start position too quickly: go slow and control the eccentric phase.

5.  Mix It Up

I’m talking super sets, drop sets, negative reps, reverse pyramid training: the lot. Change up volume, rest times, everything: the calves need to be shocked more than any other muscle group.

6. The Top Three Exercises

Standing Calf Raises

Make sure you really stand up as tall as possible at the peak of the movement. You can also use this to train each calf separately.

Seated Calf Raises

Keep your back straight and make sure you avoid using momentum as much as possible. This is probably one of the more suitable exercises for going barefoot, as shoes can restrict your range of movement on this considerably.

Leg Press Calf Pushes

A chance to really go heavy, and try different angles for your feet: just be sure you have the safety catch in place.


THE NEW RULES OF DATING

If you just started the dating game, first of all you need to know that things have changed quite drastically. However, if you are up to date with the new rules and you know how to play according to them, the results will be always in your benefit.

9 Get-The-Girl Guarantees EVERY Guy Needs To Know

We are facing a period with extremely fast changes. Everything is affected by these, even dating and getting a girl to feel attracted by you. How to adapt more rapidly to these changes? Below you will find the answer.

In the past, when women were not independent as nowadays, the rules were extremely clear. Even the roles of men and women were very clearing defined while dating. Things were pretty simple, the man was courting the woman and both of them knew that if everything went smoothly the next was marriage.

But now, when the society has evolved, dating has become more complicated. What is to be done in this case? 

“Hanging out” and “hooking up” have replaced traditional courtship. Sex is no longer sacred and potential partners are far quicker to jump in the sack.

Some would consider this new direction advantageous for both sides. Yet despite this, many men and women seek dating advice that helps them find the meaningful connection they still yearn for (and haven't found despite these “advancements” in modern dating).

Having that  meaningful connection, one that's more than skin-deep, takes effort but is immensely rewarding. The real difference with men and women is that each goes about looking for this connection in different ways.

In a moment, we'll look at what you can do to date successfully. But first, let's look at some seriously outdated dating approaches that just DON'T work for you anymore, men. If you're doing one or more of these things, you're unknowingly repelling women of worth.

  • Focusing mainly on your job and not making dating a priority.
  • Misrepresenting yourself in your online profile. (Examples include not being truthful about your height, appearance, age, interests, etc.)
  • Being closed off to women who aren't in your desired age range.
  • Getting overly caught up in a woman's appearance and measurements.
  • Sending boring messages, one-size-fits-all messages or cheesy pick up lines to women online.
  • Texting and emailing for weeks, instead of talking on the phone and asking her out.
  • Saying what you think she wants to hear and not meaning what you say.
  • Taking advantage of a woman's money, generosity, sex, fragile state, etc.
  • Dragging things out with the wrong woman because there's no one else you're interested in.
  • Leading a woman on by making her think you're dating exclusively when you’re also seeing other women.
  • Trying too hard and giving off the energy of desperation.
  • Focusing on sex too much. (Examples include making sexual innuendos, saying what you think she wants to hear so that she'll have sex with you, and rushing/pressuring a woman to have sex.)
  • Dating women who deplete your energy. (Examples include women who take advantage of you, are drama queens, selfish, too critical or hypersensitive.)

Guys, now let's leave aside the history and are some tips for how to date women and enjoy more dates that lead to meaningful connection.

1. Be your true self
Present yourself as the same person online and offline. Women are pleasantly surprised to meet a man who portrays himself accurately. Trust is necessary and starts with being honest about the superficial things (i.e. height, appearance, age, interests, etc.).

Communicate openly about who you are, your beliefs, your views on life and love, etc., so that your dates gets to know who you truly are. Let her make an honest choice if the real you is right for her.

2. Be a gentleman
No matter the times you are facing, you have to be a gentleman. Treat a woman the way you'd like a man to treat your sister, daughter or someone you care about; this means dating responsibly. Take care of your appearance and hygiene. Be a man of your word. Be well-mannered, courteous and respectful in your words, behaviors and actions.

Take the time to learn who she is and what she's about, and share who you are with her. Let things unfold as they're meant to instead of trying to rush having sex with her. When you are a gentleman, having sex will not be difficult to happen.

3. Have integrity 
Be honest. If at the end of a date, you don't wish to see her again, don’t say, “I'll call you and let's do this again.” Empty words and empty promises create false hope and end up being more hurtful. In this situation, kind honesty is best.

Say something like, “Thank you for meeting me. I really enjoyed talking with you, though I didn't feel a romantic connection. I wish you well in life and love.”

4. Ask her out first
Though women lead every day in their professional lives, many of us prefer men to still make the first move romantically. If you're interested in her, ask her out.

Contact her based on what you read in her dating profile (i.e. referencing common interests, asking her a question about something that sparked your attention) before the window of opportunity passes.

The caveat is: Don't make mention of her appearance in a creepy way (i.e. “Hey sexy, love your body.”). A woman of worth doesn't respond positively to this kind of messages.

5. Be open to who she is
Be open to more than a woman's physical appearance, measurements and age.

Wonderful women come in all packages. Instead of making physical appearance your main criteria, focus 80 percent of your opinion on a woman's inner appearance and 20 percent on her outward appearance.

This also means dating women who are closer to you in age. You'll increase your odds of meeting and dating more women.

6. Be thoughtful
Show consideration and caring to a woman's feelings. A woman of worth must feel connected to a man to keep a positive momentum going. When a woman doesn't hear from you between dates, a space of negative energy builds up.

A woman likes to know you're thinking of her in between the times you see each other. So let her know this with a text, a quick phone call, etc. It's the little things that matter and add up to make a big difference.

7. Be patient
When it comes to dating, patience is a virtue. Don't sacrifice short-term urges for your long-term happiness. When you rush things, you sabotage your chances for dating to turn into a meaningful connection with a wonderful woman.

Instead of approaching dating as the destination, approach dating as the journey to finding a meaningful connection.

8. Balance your life
What you place your attention on becomes prominent in your life. Assess the amount of time and energy you spend working, with the amount of time you are with you your friends, dating, etc.

If you tend to work a lot or spend most of your free time with friends, your dating life won't fall into place by itself.

Dating takes time, effort and energy. Balance your life so that you're able to work well, date well and spend time with friends. When your life is in balance, life flows better.

9. Get out of your own way
When it comes to dating, the most important thing you can do is take responsibility for your side of the dating equation. This means understanding how you're getting in your own way and what's stopping you from having a great dating life.

To put it in a nutshell, identify the common tendencies that show up in your dating life. Then work on changing yourself so these tendencies don't show up.


How To Get Rid Of Love Handles

We are absolutely sure that no man who wants to be attractive and wants to look good, he wouldn't like any lower back fat.  

But what is to be done in situations like this which unfortunatelly cannot be avoided? First and foremost, this type of low cannot be eliminated through diet. In this case, sports is the answer. But for this particular part of the body, you have to understand the diet rules and the training aspects for this

The oldest (and best) back exercise

The deadlift is arguably the oldest exercise known to man. It's also considered the most effective for training the lower back and lowering body fat. For those not familiar with this strength and conditioning “staple” it really is quite simple. You pick a barbell off the floor and put it back down for a pre-agreed number of sets and repetitions. All with the correct form.

How to deadlift

1. Place the bar in front of you with your agreed weight.

2. Stand with your mid-foot under the bar, but don't touch it with your shins.

3. With your feet hip-width apart grab the bar.

4. Holding the bar with a grip shoulder-width apart keep your arms straight and hanging just outside your legs.

5. Bend your knees. Keep going until your shins touch the bar, but don't move the bar.

6. Keep the bar over your mid-foot position. Lift your chest.Straighten your back, take a breath and pull.

7. Holding the bar stand up keeping the bar against your legs.

8. Then slowly return hold it and stand up. Keep the bar against your legs. Don't shrug or lean back at the top.

9. The key for this exercise is finding the right weight, sets and repetitions to use and battle gravity with. This can of course vary depending on many factors – and should be continually varied to subject the body to new training stimuli – but research published in the Journal of Strength & Conditioning Research found a, “3 sets × 10 repetitions at 75 per cent 1 repetition maximum” training protocol triggered a significant spike in testosterone levels.

Why do you think this is important? Boosting testosterone has been shown to help with everything from more muscle mass to greater fat loss. Two physical adaptations that will obviously help re-design your lower regions.

The other oldest (and best) back exercise

This second tip is basically a gym-based optical illusion.

That's because to make your lower back look smaller and more defined it makes sense to increase the size of the top portion. To do this you must fully engage – and train – the latissimus dorsi muscle.

For those that didn't show up to that biology lesson, the latissimus dorsi is the large muscle on your back that you use during most pulling movements. Gym-dwellers often refer to them as your “lats” and studies show should you improve its strength and shape you can instantly improve the appearance of your entire physique too. Which is why understanding hand placement during the tried and tested pull-up is crucially important.

Take for example the research from the Department of Kinesiology at Pennsylvania State University.

Scientists wanted to measure which grip activated the back muscles the most: an underhand grip (supinated) or an overhand grip (pronated). Using electromyography to measure muscle activity they found a, “Pronated grip (overhand) is recommended for maximally activating the latissimus dorsi (back)”.

Fat Loss

Scientists still have a mistery to solve which is why we hold fat in different areas of our bodies. It's this kind of biological ambiguity that continues to baffle biologists. But what we do know – thanks to the British Medical Journal – is where we hold the fat has serious health implications. With waist, back and hip fat being linked to everything from heart disease to premature death. Therefore for health reasons alone make sure your gym routine has at least some emphasis on fat loss if you're carrying a little extra timber around those areas.

There are hundreds of practical training protocols to try and use, but one of the easiest and most effective is H.I.I.T (High Intensity Interval Training) using a rowing machine as your weapon of choice. To do this simply jump on the seat. Strap your feet in. Warm up for 5 minutes and then work at a fast pace (75 per cent+ of your maximum heart rate) for 20 to 40 seconds, followed by a period of low intensity training or complete rest which lasts 20 to 120 seconds.

You then repeat this for a total of 10 to 20 minutes.

Why? All because the International Journal of Obesity found the intense, short nature of interval training to be a better alternative to burning fat than spending hours slowly and steadily wishing your way leaner on the treadmill.

Don't disregard the diet

This article does a great job of detailing eating for fat loss, but essentially, understand that certain dietary evils could be causing you to store fat in all the wrong places.

One of the worst culprits being high-fructose corn syrup which accounts for as much as 40 per cent of caloric sweeteners used in the United States and has since expanded over the pond to plague us too.

According to research from the Journal of Pharmacology Biochemistry and Behaviour high-fructose corn syrup is, “Accompanied by an increase in adipose fat, notably in the abdominal region.” For this particular reason, avoid those highly processed sugary treats and instead opt for healthier snack options. And as an extra bonus, aside from the information we ofered above, here is a program which will work much more efficiently when you do.

Follow this workout and melt your love handles

Exercise 1: HIIT

5 minute warm-up

30 seconds (Fast paced, 75 per cent or more maximum heart rate)

60 seconds active rest (gentle rowing, 50-60 per cent of maximum heart rate)

Exercise 2: deadlift

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum

Exercise 3: pull ups (overhand grip)

10 Repetitions

3 Sets Total

Using Your Bodyweight

Exercise 4: single-arm bent over dumbbell rows

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum


HOW TO GET (AND KEEP) HER ATTENTION

She is amazingly beautiful and you want to do the impossible to get her attention. You have read over and over again on the internet about tips to make a girl be interested in you and keep the flame burning. But sometimes too much information is not helping, right? Therefore, in order to make the mission possible, we have summarized some of the most important steps which you could easily follow and you will definitely get the girl you want.

STEP 1: MASTER THE APPROACH

Stop looking for that ultimate line. Just catch her attention, says Nick Savoy, a dating expert and author of Magic Bullets. “You just want her interested in the next thing you're going to say to her.” Tell her about your trip to Prague or an interesting book you've recently read. Find a way to show her that you're a multi-dimensional guy, without sounding pretentious or self-involved.

STEP 2: AVOID THE LULL

This is where most guys hit a wall. “Never leave a conversation because you've run out of things to talk about,” Savoy says. At the very least, use something like, “that's just like when . . .” to keep things moving. If you're feeling confident, try the “cold read”—tell her something about herself based on her appearance or mannerisms. Point out her striking cheekbones or her cute laugh. You will see afterwards that her reaction will open up a new avenue in the conversation.

STEP 3: THE REEL-IN

“Confidence and humor are your biggest assets,” Savoy says. Make her laugh and take control of the conversation. Just don't overdo it—too often, guys fall into the habit of trying to be comedians or hogging the conversation. Be interesting and fun but make sure she's part of the discussion as well. “You don't want to yank on the line as soon as there's a nibble,” he explains. “Women value what they have to work for.”

STEP 4: TAKE IT OUTSIDE

Now think from the logistics point of view. Ditch loud, crowded surroundings for something more intimate. “That's where you'll discover your shared interests,” Savoy says. “It's where you build a connection.” You will never really get to know someone deeply when you have loud bass pumping in your ears. Ask her if she wants to go somewhere for coffee so you can talk. Then find a nice, quaint cafe—she'll will fall in love seeing this side of you.

STEP 5: KEEP THE NIGHT ALIVE

Obviously, you'll want to avoid sudden separations, like an hour-long drive to your place in two cars. Give her a reason to come over—watching an old movie, for instance. But be careful and don't try to trick her: At this point, you should both know what you want. And always make sure that she feels comfortable. Your expectations should be to simply hang out with her and get to know her better—that's when other things are most likely to happen.

 


The Gentleman’s Guide to Seduction

Probably you don't know this yet, but from the first steps you make in approaching a woman, talking with her, you are making the first steps in seducing her. Yes, you heard it right, seduction is not synonym to bedroom. Actually it happens all the time, everywhere you are around the woman you feel attracted to.

And guess what?! Women are getting your messages exactly how you send them, verbal or non-verbal. Even though sometimes you try to hide it, you are in fact sending these messages to them exactly through the words you use and body-language, and subliminally through your conversation.

This thing is called verbal foreplay, meaning the art of lubricating her mind in a way that evokes sexual desire. And here’s a road map for talking your way right to her heart.

“You want to show her you’re the kind of guy who embraces his sexual desires and is comfortable with his sexuality, as this will open her up to that part of herself as well.”

1. Be confident and self-assured
Theory: If you’re slouching, not looking her in the eye, and your voice is quivering, she is going to know you’re nervous and she is going to be turned off. You have to be be confident, at ease in your own skin, like walking up to a woman and starting a conversation with her is no big deal (which it shouldn’t be).

Practice: When you see a girl you want to talk to, establish eye contact and then immediately walk over and engage her. Even if she’s with a group, don’t wait until she’s off on her own because that moment might never arrive. Be confident, stand up straight, make eye contact and speak in a clear, using a strong tone.

2. Start asking open-ended questions
Theory: So many guys get nervous and begin peppering the girl they’re speaking to with compliments and drudgy questions, which spikes the logical side of her brain; she quickly loses interest and counts down the seconds until you leave her alone. Instead, ask questions that excite her and bring her back to past places of pleasure. It's not even necessary to ask anything sexual at all. Questions that simply appeal to her emotions and stimulate her imagination will make her excited to engage with you.

Practice: If you ask her, “So what do you do for a living” you’re going to hit a roadblock right away. Why? Because it’s a very logical question that will spike a very standard response—she’s at a party to have fun, not talk about her job. But go with something like, “So tell me about the last awesome vacation you went on,” she is going to re-visit the memories of that past vacation in her mind. The images emotions she felt at that moment are going to be positive and invigorating.

3. Tell a story
Theory: Every guy has things he wishes he could tell a girl about himself immediately—that he’s really successful and has a high-paying job, the car he drives, the Ivy League college he graduated from, or the fact that he’s traveled to every continent. While some guys will fire off their “highlight reel” right out of the gate, a quality guy knows how to subtly portray who he is without throwing it in her face. To wit: telling a story that demonstrates your value and places you in a position that actively portrays you as the bolded version of yourself. The way you tell it is also key. Relate the details like you’re confessing your wildest sexual fantasy. Change the inflection in your voice to captivate her and draw her in. Step into her when you whisper something, or make eye contact at critical points, which can create a hyper-sensual feeling.

Practice: Say you just recently went travelling in Central America with a friend and took up surfing for the first time. You could use the first big wave you caught as an opportunity to tell a story from your trip. Draw her in by talking about the exact emotions you were feeling, the intensity and adrenaline that was streaming through your veins, and finally, that rush of euphoria when you got on top of the wave. This is the recipe for how you appeal to her emotions, create excitement and develop intimacy.

seduction-redheadWhen you’ve reached this point, you can probably stop referring to the guide.

4. Tease like a kid
Theory: When we were in grade school we would always make fun of the girl we liked. While our methods have advanced slightly, that approach is strangely legit. I call this the “playground method,” and it’s quite effective for creating sexual attraction. Done right, it conveys a few things: her beauty doesn’t intimidate you, you won’t bend over backwards to please her, and you’re sharp, witty and have a good sense of humor. By finding little quirks to tease her about, you’re putting yourself on an even playing field, as well as subliminally offering her an invitation to engage with you in a verbal dance that creates excitement, play and sexual tension.

Practice: If you picked up that she has a humorous way of moving or walking, you could mimic her walk. Or, if you get the feeling through your conversation that she’s the “keener” type you could go with something like:

You: “I bet you were a front-of-the-classroom kind of girl.”

Her: (Laughs) What do you mean?

You: Yeah…you were probably up at the front with your hair in pigtails, perfect posture, with your hands folded on top of each other.”

Her: You think so, do you?

You: Yup, apple in your pocket, the whole deal. If I ever gave a teacher an apple, I would make sure to take a giant bite out of it first.

Her: I’m actually a lot of fun. I bet I would surprise you.

You: I don’t believe you, but I do like surprises. 

5. Weave in sexual innuendo
Theory: This step isn’t always necessary, because if you did the previous steps astutely enough, the conversation will have built to a place of intimacy already. However, it’s final spike that cements you as a viable sexual counterpart. You want to show her that you’re the kind of guy who embraces his sexual desires and is comfortable with his sexuality, as this will potentially open her up to that part of herself as well. You can do this by actually talking about sex and sharing stories if the conversation goes there, but you can also do this by making subtle, suggestive references. The idea here is that she will know exactly what you’re implying—she will be able to read into the subtext of your jokes—but it’s then up to her whether she accepts or rejects your advances.

Practice: Here’s an opportunity to build on the earlier conversation…

You: OK, maybe you weren’t the teacher’s pet. Maybe you were the bad girl. Sitting in the back of class, passing notes, sneaking out to smoke cigarettes.

Her: (Laughs) Well, I wouldn’t say that!

You: If I were your teacher, I might have to put you in detention…

Her: Oh really?

Seduction is not really about manipulation or deception but rather about packaging your strengths and showcasing them in the best way possible. You want to bring forward your best self in a way that makes you shine and makes your interaction with her exciting and memorable. You want to stick out in her mind because she remembers how she felt when she was around you. It’s all about eliciting a positive emotional response and creating a fun, exciting atmosphere that she wants to be a part of and play around in. So don’t hesitate. So go ahead guys, try this today and thank us tomorrow.


7 DIET MISSTEPS THAT CAUSE WEIGHT GAIN

7 simple steps which will make you get the six-pack you always dreamt of and forget about fat.

Let's start from the beginning. You are doing everything according to the book, do your exercise, eat healthy, but still nothing changes the scale. On top of that, even though it wasn't your intention, you have gained weight. How is it possible? There are little things behind, for example how fast you chew your food, that are destroying all your efforts. Here are seven of these little things and how to eliminate them from your daily routine.

First and foremost, here's the one that everyone knows ruins our metabolism: skipping meals. Irregular eating throughout the day can contribute not only to fat accumulation around the belly, but to insulin resistance and heightened risk of type II diabetes. After eating a meal, the body produces glucose, which is transported from the blood into muscle and liver cells. In insulin resistance, the cells don’t respond to insulin, so more sugar builds up in the blood. More sugar in the blood means more fat around the waistline, the same type of fat that contributes to diabetes.

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‘Slow down you move too fast.'  No, it’s not just the name of a classic Simon and Garfunkle tune.  Regardless of how clean you eat, if you move that jaw too fast when you chow down, you’re likely to pack on the pounds. Hormones in our gut send a signal to our brain to tell us when we are full. Research has shown that people who eat too quickly may have less of these appetite-supressing gut hormones, leading to weight gain.

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There’s a reason behind the rule not to down more than two protein shakes a day. The body does not detect liquid calories the same way it does calories from food. Liquid calories don’t leave you feeling full or suppress hunger. Thirst is not regulated by the stomach and intestines. Hunger is. When you eat, the stomach stretches. Stretch sensations send a message to the brain that the stomach is at capacity. But beverages don’t trigger this signal, and so we don’t feel satiated like we do when we eat. The result: we keep adding on our weight those liquid calories. Like the name of that popular vitamin brand, limit your protein shakes to one-a-day.

A Diet Fueled By Fat

Don’t get scared by the fats. Dropping your fat intake actually increases your BMI. One of the biggest nutrition myths that has been perpetrated for decades is that dietary fat contributes to obesity. This couldn’t be farther from the truth. If we lower the amount of fat we take in, we often wind up adding more carbs to compensate, and we know that more carbs leads to more fat. But increased consumption of healthy mono-saturated fats, like avocados, nuts, seeds, and olive oil, actually controls weight gain. Bottom line: eat fat, get fit.

Healthy Eats: Oven-Fried Sesame Fish

We know good foods become bad foods when they are poorly prepared: chicken breasts coated in bleached flour, halibut wrapped in deep fried batter, salads slathered in soybean oil. But even the healthiest foods that are calorie-dense like salmon, walnuts or avocados will pack the pounds on if eaten in excess. Pay heed to that time-honored rule, “consume everything in moderation.”

There’s a reason it’s called a “beer belly.”  The average beer contains about 150 calories. Drink two and you’ve already tacked on a few hundred calories. But the weightier issue is what we’re munching when we’re pubbing. We aren’t ordering side dishes of steamed broccoli and wilted kale leaves. It’s the nachos, quesadillas and Buffalo wings we quaff our suds down with that send our bellies ballooning.

salt

Lastly, one that rarely makes this list—sea salt.  However trendy it’s become to use sea salt on our food, it’s not great for the waist. Sea salt lacks iodine, a necessary component of our thyroid gland. The thyroid is our thermostat, directly controlling our metabolism. Lose the iodine. Gain the weight. Instead, ditch the fancy, high priced sea salt. Reach for the cheap trend-free iodized kind.

 


What Makes Men Attractive to Women

Women fall in love with men for various reasons. There isn't a standard list of attributes that women like as tastes vary from one to another. However, scientists couldn't leave this subject aside and made some studies to find out some guidelines for what women like in men. And here comes the best news, some of these characteristics are quite easy to achieve.

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1. Piercings, Tattoos, and Scars: According to the evolutionary “handi-cap” theory, men who are physically healthy and have good genes can afford to take part in risky behavior involving needles, ink and katana swords. Think of it as your body's way of showing off for prospective mates.

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2. Money, Money, Money… Money: A study by evolutionary psychologist David Buss found that women from 37 cultures around the world value high earning potential and good financial prospects in a partner. Even Zambia ladies love a sugar daddy.

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3. A Deep Voice: Women value physical symmetry because it's a sign of good health and good genes for the screaming hordes of babies they plan to make with you. The deeper a man's voice, the more likely he is to be symmetrical. Just the way it is.

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4. Height: Tall men make more money and have more babies. At least this is what studies say. However, short men try to conquer Europe and sometimes they succeed.

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5. A V-Shaped Torso (Hit the Gym): If you look like you row, swim, or moonlight as a superhero, women dig your body. If you're shaped like a Family Guy character, they do not.

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6. Sense of Humor: Dr. Cindy M. Meston says that women like men who make them laugh. Men, she says, prefer women who laugh at their jokes.

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7. Her Past (How You Remind Her of It): Women create a mental “love map” of their romantic life based on past experiences. It starts to form at age eight. This explains why you never had a chance with that little red-headed girl.

james-dean-smell-8.jpg8. Smell: There is no single most-attractive scent, but studies show that women can smell symmetry, just like they can hear it. This is why you should not mask your natural scent with body spray, Mr. The Situation.

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9. Confidence (It's a must): Few women are attracted to wimpy guys and most women are not attracted to arrogant jerks. Real confidence is the ability to switch between bravado and humility without worrying about appearing vulnerable.