Better body plan for men

How to build muscles and lose fat

We’d all like to look like Gerard Butler when he played King Leonidas in 300,but some of us don’t have the time, the genes or the right tools to achieve that level of sculpted perfection. If you think like this, you’re wrong and you’re making excuses. Here we show you how every man can get a better body and give you tips on the types of exercises you should be doing and the types of foods you should be eating in order to build muscle and lose fat.

Change the way you train

If you want a better body, one of the simplest things you can do is to make small changes to the way you train. Instead of doing long, slow sessions do short, intense workouts where you work hard. After sessions like this you must ensure you give your body time to rest because it is during these periods of rest that your body and muscles progress.
Also, as part of your better body plan, make sure you are not in a training rut and mix up the types of exercises you do in your sessions. Work out different muscle groups using a wide range of exercises and equipment to ensure your body keeps working hard and keeps burning unwanted fat. Combining these two small tweaks to your training will revolutionize your workouts and help deliver you a better body.

Build muscles quickly

One way to build up your muscle mass quickly and bulk up is to use the pre-exhaust technique when lifting weights.  This technique aims to tire a muscle and then use the same fatigued muscle again, but work it using a different exercise.
A good example of the pre-exhaust technique being employed in a workout can be seen if we look at exercising the chest. Begin by doing three sets of dumbbell bench flyes and rest as appropriate. Then complete three sets of dumbbell bench presses, again taking your appropriate rests.  This is a great exercise because the dumbbell flye tires the chest and the dumbbell press uses your tricep muscles whilst also working your chest. This combination will ensure you can build muscles quickly and bulk up key areas such as your chest, arms and your trapezius muscles.

Sort out your posture

Whatever you do today, start working on your posture. Most of us have appalling posture and chances are you’re stooping or hunched over right now.  The key to getting great posture is to work on strengthening and stabilizing your core. You should aim to do exercises that work your core twice a week.
Attending yoga or Pilates classes should help you to work out all of the key areas you need to work in order to strengthen your core, such as your rectus abdominis, your transverse abdominals, your erector spinae or your obliques. If you don’t fancy attending classes you could do some exercises at home, such as single leg extensions, a seated stability ball roll and the plank.
As well as doing these exercises make yourself aware of your posture when you are out and adjust it until you naturally stand and sit correctly.

Healthy isn’t always enough

You may think you have a great diet, but sometimes eating healthily isn’t enough to get a great body. Instead you need to be eating foods that support your body and help you to build muscle and lose fat too. Swapping lunches like pasta or a jacket potato for tuna or chicken salads is one way to fuel your body, whilst ensuring you lose fat and gain muscle. Eating things like eggs, spicy peppers that contain capsaicin and spinach will also help you to keep full, whilst boosting your metabolism.
Changing the way we cook our foods can also help us to get a better body. Studies have found that grilled food contains a compound called methylgloxal, which has been linked to weight gain. Instead of grilling try steaming or poaching your foods, or make some tasty stews or casseroles.

Goals and fun

The only way you are going to ever get a better body is if you set some goals and have some fun. These two areas are the glue to your better body plan, yet most people unwittingly skip these stages.
Setting goals does not have to be a longwinded process; it could be as simple as taking a photo of yourself before you begin your better body plan so that when you have been working out and eating correctly for a month, two months or three months, then you can see the progress you have made. Other goals could be made from taking your body measurements, aiming to lift a certain weight or using the caliper test.
As well as setting some goals, you need to incorporate fun into your better body plan. If you don’t enjoy yourself you won’t feel motivated to train and you won’t put in 100 per cent effort. Find workouts, classes, DVDs and training methods that you look forward to doing and try out new sports too. The best thing to do is to experiment and keep things fresh.

http://www.realbuzz.com/articles/better-body-plan-for-men/

Chicken mango wraps with salsa and rocket

Low-fat recipe full of protein and vegetables

There is something very convivial about sitting at the table and assembling your own wrap. You put in exactly what you want, you eat it with your fingers (yes, you will definitely need napkins or kitchen towel with this meal!), and there is always the temptation to pile on too much delicious spicy chicken and fresh salsa, which means you invariably end up with the whole thing falling apart on you.

This dish is a great way of eating a whole variety of fruit and green vegetables, with the added benefit of good, low-fat protein from the chicken.

Method

1. Mix the marinade ingredients together, add the chicken (with skin for extra flavor, but if you want to cut out the fat, use skinless) and leave for up to 24 hours — don't worry if you don't have the time — 10 minutes is better than nothing!
2. Heat the grill and place the chicken on a strong piece of aluminum foil, folded up at the sides around the chicken to catch the juices.
3. Cook the chicken under the grill for about 10 to 15 minutes, coating frequently with the marinade, including the lumps of mango from the chutney. Turn the chicken halfway through cooking. When the chicken is almost cooked, make sure it is skin side up so that it can crisp up.
4. Meanwhile prepare the yogurt sauce and chill, then chop up the mango, cucumber and tomato into small cubes and place in a bowl with the rest of the salsa ingredients. You can use green, red or yellow peppers as well if you like. Put the rocket into a serving bowl.
5. Wrap the tortilla wraps in foil and warm them in the oven for a few minutes.
6. Carve the chicken breasts into diagonal strips, and place on a serving dish. Discard any fat in the foil tray and then add a glug of balsamic vinegar and scrape off the tasty bits stuck onto the foil. Pour over the chicken. Decorate with coriander leaves.
7. Arrange the salsa, yogurt sauce, chicken and rocket on the table and then prepare your wraps. Add a little bit of everything, roll the wrap like a pancake, cut it in half, pick it up and eat it.

Ingredients

• 4 tortilla wraps
• 2 large handfuls of rocket or watercress
• 2 free-range chicken breasts

For the marinade:

• 2 tbs mango chutney
• ½ tbs madras curry paste
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tbs olive oil
• 1 tbs lemon juice

For the salsa:

• 1 mango
• 6cm cucumber
• 6 firm cherry tomatoes
• ½ tsp coriander seed, crushed in pestle and mortar
• Handful of mint, roughly chopped
• Handful of coriander, roughly chopped
• Juice of ½ lime
• Glug of olive oil

For the yoghurt sauce:

• 200ml low-fat natural yoghurt
• Pinch of chilli powder
• ½ tsp ground coriander
• ½ tsp ground cumin

Vital Statistics

Serves: 2
Preparation: 20 minutes + up to 24 hours to marinate chicken (optional)
Cooking: 15 minutes
Difficulty: Easy
Good for: A lovely fresh-tasting, healthy low-fat meal. Great for Saturday lunch if you have guests
Calories (kcal): 360
Protein (g): 37.1
Carbs (g): 20.5
Fat (g): 14.7
Fiber (g): 1.7

http://www.realbuzz.com/articles/chicken-mango-wraps-with-salsa-and-rocket/

Conchiglioni with roasted tomato sauce

Low-fat recipe good for training and endurance

Conchiglioni are basically enormous pasta shells — you can find them on the pasta shelf of most supermarkets. The conchiglioni and the tomatoes have a low glycaemic index, making the dish ideal for the night before a big workout. In fact, this is one of my favourite pre-race meals as it is so light on the stomach. The tomatoes are rich in vitamin C, vitamin A, and B vitamins (niacin, riboflavin, magnesium, phosphorous and calcium) and are also a good source of fiber and the antioxidant lycopene (good for fighting disease). The cheese adds a little protein to the dish.

We also like to slow roast tomatoes at this time of year because it gives them a lovely deep flavor. You could use any pasta in theory, but conchiglioni is really best suited for this dish, as the sauce gets caught inside the shells — you can eat each shell with a little basil leaf and a piece of feta … simple and delicious!

Method

1. Cut the tomatoes in half and place on a baking sheet.
2. Sprinkle over balsamic vinegar, olive oil, sugar, salt and pepper and place in the oven at about 170˚C.
3. Add the garlic about 5 minutes before you remove from the oven — after about 30 to 40 minutes.
4. Transfer to a saucepan, scraping off all the caramelised bits as well, add the sugocasa (basically posh tinned tomatoes but less acidic than tinned tomatoes — and can be found on the same shelf in the supermarket. Use small tin of chopped tomatoes as alternative or you can use more fresh tomatoes instead if you have them) and chili if you are using it and cook very gently, covered, for another 20 minutes or so, stirring every now and then.
5. Add more balsamic, olive oil, seasoning, maybe some Lea & Perrins etc. to taste. Add the chopped basil at the last minute.
6. Grill the bacon until really crispy.
7. Cook the pasta shells in salted water according to pack instructions — warning, you need a big saucepan. When you drain the pasta, leave some of the cooking liquid to stop it getting sticky, and add some olive oil.
8. Serve the pasta in large individual pasta dishes with some sauce on top. Place a slice of bacon on top with some basil leaves and pieces of feta sprinkled over.

Ingredients

• 250g Conchiglioni
• 4 decent sized vine tomatoes
• ¼ bottle sugocasa
• 1 clove garlic, crushed
• ½ tbs balsamic vinegar
• Glug of olive oil
• ½ tsp demerara sugar
• Plenty of salt and black pepper
• 1 flaked, dried chilli (optional)
• Bunch of fresh basil, chopped, saving a few leaves for decoration
• Feta cheese, cubed
• 2 rashers streaky bacon or prosciutto (optional)

Vital Statistics

Serves: 2
Preparation: 30 minutes
Cooking: 20 minutes
Difficulty: Easy
Good for: Excellent balanced, healthy low-fat meal, good for training and endurance or just a quick-fix meal
Calories (kcal): 593.5
Protein (g): 21.1
Carbs (g): 95.3
Fat (g): 14.4
Fiber (g): 6.1

http://www.realbuzz.com/articles/conchiglioni-with-roasted-tomato-sauce/

Standing Abs Exercises - 10 Minute Standing Abs Workout to Lose Belly Fat

10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

8 Moves For A Stronger, Flatter Belly

We could rattle off all the perks of a stronger core, but you probably already know them (OK, we can't help it! Here are two great ones: you'll have an easier time wrestling into your skinny jeans and they up your chances of nailing an awesome tennis serve). But what you probably didn't realize? Even if you're exercising regularly, there's a good chance you’re still going through life with sub-par belly brawn.
"Lack of core strength is the number one imbalance that we see with our clients," says trainer Bruce Mack, cofounder of MBSC Thrive Functional Training. "If you don't correct it, you're not only more likely to experience nagging aches and pains—especially in the hips, knees, and low back—but you're also more at risk for injury."
Blast Belly Fat with the Flat Belly Diet Online.
Strengthen your core muscles (and get a flat belly while you're at it) with Mack’s simple, super-effective routine.
1. Diaphragm Breathing

Stand with feet hip-width apart, holding 1 heavy weight in each hand (start at about 15 pounds and increase if it feels too light) , arms by your sides. Pinch your shoulder blades together and roll your shoulders away from your ears. Keeping your core tight, slowly start to walk forward, making sure your foot rolls from heel to toe with each step. Continue walking for 45 seconds or about 40 yards, depending on your space. Bend at your knees and carefully lower weights to the ground to protect your back. Do 2 or 3 sets.
2. Active Forearm Plank

Get into a forearm plank position, elbows directly under shoulders, forearms pressing into floor. Hold this position for 30 to 34 seconds, actively pulling your elbows to the toes to really turn on your core muscles. Repeat 2 more times, resting for 20 to 30 seconds between reps.
MORE: The Ultimate Anti-Aging Pain-Fighting Workout
3. Plank Taps

Start on all fours with wrists under shoulders and knees under hips. Step one foot back, then the other, coming into plank position. Press your heels behind you and engage your core, thighs, and glutes, keeping your body in a straight line (no sinking of your hips). Imagine pulling your elbows to your toes to turn on your core muscles further. Lift one hand and tap it to the opposite shoulder, then bring it back down to the floor. Repeat with the opposite hand. Continue alternating hands, making sure to breathe in through your nose and forcefully out through your mouth (this will help you keep the core engaged). Perform 15 reps each side.
4. Side Plank

Start in a plank position, making sure that your wrists are under your shoulders and that your body is in a straight line. Roll your heels to the right and come into side plank, stacking your feet and reaching your top arm overhead. Hold for 10 to 15 deep breaths, then repeat on the opposite side.
5. Kneeling Chops

Secure one end of a resistance band to the top of a doorjamb or another stable point overhead. Holding the opposite end of the band in both hands, come to a tall kneeling position and bring your hands to shoulder height as shown (A). Pull the band to your chest (B) and then chop it down and across your body to the opposite hip (C). Slowly reverse the movement, returning hands to shoulder height. Keep your hips locked and facing forward throughout the movement. Do 2 or 3 sets of 8 to 12 reps on each side.
Tip: For more of a challenge, do this move while holding a lunge position, hovering your back knee a few inches above the floor throughout the movement.
6. Hip Lifts

Lie on your back with your knees bent, heels down and toes lifted (knees and feet are hip-width apart) (A). Lift your hips off the floor, squeezing your glutes (B). Hold for 1 count, then lower hips back to the floor. Do 2 or 3 sets of 12 to 15 reps.
MORE: Try This Gravity-Defying Butt Move
7. Bear Crawls

Start on all fours with knees under hips and wrists under shoulders (A). Lift your right hand and left knee a few inches off the floor and move them 4 to 6 inches forward (B). Repeat with the left hand and right knee (C). Continue crawling forward, being careful to move the opposite hand and knee in unison. Do 3 sets of 15 to 20 reps (a "rep" is when the left hand hits the ground).
Tip: For more of a challenge, keep your knees lifted throughout the exercise and crawl on the balls of your feet.
8. Half Getup

Lie on your back as shown, with your right knee bent (right foot flat on the floor) and left leg on the floor and extended away from your body at a slight diagonal. Extend your right arm to the ceiling, keeping it in-line with your chest, and extend your left arm on the floor and slightly away from the body at a diagonal (A). Using your core muscles, lift your shoulders and start to roll your torso off the ground, bending your left arm and pressing your forearm into floor to keep you stable (B). Reach through your right arm and lift your torso higher as you straighten your left arm and press your left palm into the floor (C). Now, pushing through your left hand and right foot, lift your hips to the ceiling, keeping left leg straight (D). Hold for 1 count, then slowly reverse the move back to the starting position. Do 5 reps on each side.
Tip: For more of a challenge, add weight by holding a dumbbell in the hand that reaches overhead.
9. Carries

Stand with feet hip-width apart, holding 1 heavy weight in each hand (start at about 15 pounds and increase if it feels too light) , arms by your sides. Pinch your shoulder blades together and roll your shoulders away from your ears. Keeping your core tight, slowly start to walk forward, making sure your foot rolls from heel to toe with each step. Continue walking for 45 seconds or about 40 yards, depending on your space. Bend at your knees and carefully lower weights to the ground to protect your back. Do 2 or 3 sets.

http://www.prevention.com/fitness/strength-training/exercises-stronger-core-and-flat-belly

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