How to Get a Good Bicep in A Simple Way

We are previously discussed to loose muscle and some abdominal exercises in the previous posts. In this post we will learn how to get good biceps in an easy and simple way. I am trying to share my own experience in a bicep exercise. Everybody wants to get an eye catching biceps in a beach or you may say in a party.  It’s easy to get a good bicep but not easy to get overall body structure. So follow the simple tips for getting a good shape bicep.

Biceps are divided into two parts one is short head the outer bicep and another one is long head which is your inner bicep. You have to workout for these two parts for getting a perfect shape of your bicep. Keep your bicep exercise twice a week which is good for a regular bicep exercise. If you are a beginner of body building workout then my advice to first improves your muscle strength for any heavy workouts. For improving your muscle strength push ups, bench/chair dip or squat are the best exercises to follow. Try these for a month or two then proceed to heavy weight body building workouts.

Ok, in Bicep exercise you have to do twice a week and there should be some day’s gap between two bicep workouts. The instruments required for your bicep are

1. .       A curl or straight barbell
2. .       Dumbbells according to your strength capacity you can improve the weights
3. .        A preacher bench.

You should increase the repetition of bicep workouts of dumbbell and barbells.

Firstly schedule the bicep workouts on that day how many time you can do the workouts. After doing some push ups hold the barbell straight in your hand towards ground and should keep it 1 inch luck in your elbows, hold the barbells exactly at your shoulder size (close grip) then push it up towards your chest and touch your upper part of your chest so your hand will touch your bicep then move it downwards towards the ground slowly. Make a set of 2 to 3 for beginners and 6 to 8 for heavy muscles, in each time you should improve the repetition as per your body strength. After each barbell workout you should go for dumbbell workout like barbell stand tall and hold the dumbbells straight towards the ground and raise both hands towards your chest like barbell workout. Then go for the preacher workout it is the best method which I have get benefited much, hold the grip of a dumbbell and place your hands on the preacher bench and slowly move it towards downwards and push it upwards this is best for get a perfect inner bicep shape. In this way you can also do this exercise with a curl barbell.

Many bodybuilders are not support for rope or machine curls, I may not differ from them but it is helpful for me with a machine or rope curl your bicep will be centralized and provides same pressure to make both the biceps same shape otherwise in only dumbbells your bicep may be different in shape. If you workout in home then only dumbbell and barbells are much enough but if you go for a regular gym then you should try for rope or machines for your bicep workout.

Remember you should try heavy weights for getting mass in your bicep muscle otherwise only once a week or light dumbbells may not improve your bicep muscle. One thing I want to add everybody may not achieve good long shape biceps because the lean of everyone’s muscle are not same. So by doing same workouts one may get good long shape biceps one may not. So don’t worry about this that will much enough for a good looking figure not for a body building context. In our next post we will discuss more about bicep workouts so keep watching my posts stay tune….. 

Watch a Video Instruction on dumbbell bicep Workout routine

9 Best Weight Loss Tips for Everyone

Everybody knows how to loose weight but it is not as simple as it like. Gaining muscle may be easier for all but to decrease fat is just too hard. In my case when I started loosing my weight I just follow what my trainer asked me to control over diets. I can’t do what he exactly asked me to do but I was starting to eat low and avoid snacks, spicy food and rice as well. And obviously I go for a regular workout for my abs. I found a great impact on my abs and I loose my weight and don’t be surprise I can give 2 to 4 pack on my abs. But after some days I discover my weight has increased and the packed abs has vanished that happened only when I attend some office parties and family dinners. So it’s up to you how you can control over your diets and workout.

It’s a fact that there is no single diet that is perfect. What works for one may not necessary work for someone else? So simply follow the universal true to loose weight is eat less and exercise more and follow some diet tips which I am going to mention below. These tips may help you to loose your weight and help to build a perfect shape of your body.

Best Diet Plan Ever:

1. Drink Plenty of Water or Other Low Calorie Liquids:

Drinking plenty of water is the first choice for every dietician. We sometime confuse thirst with hunger and then we need some calorie food and a glass of cold water. The best way to survive, take plenty of water but if you don’t like to drink only water you may take some juice which have no calories.

2. What to Add in your Diet:

This is the best idea what to add your diet rather than what you should take away. You can take 4 to 6 servings of recommended fruits and vegetables each day. Take vegetables in your lunch plate but not a part of your lunch plate it should be full with vegetables and fruits and vegetable juice.

3. Are You Really Hungry?

Our stomach is just a size of our fist. So by taking just a handful of food it feels. So when you really feel hungry and your body need food then only take some food just to fill it rather than eat till your food will not be finished. This process will not fulfill your hunger rather than it provides fuel to increase your weight.

4. Avoid Night Time Snacks:

When you take rest and seat in front of your television some people are habituated with taking some snacks without being hungry. It provides your body lots of calories unknowingly. So try to avoid snacks while resting or watching television or you may choose some low calorie snacks or biscuits or low fat ice-cream and when you habituated with these then try to take cup of zero calorie tea like green tea.

5. Enjoying Food:

Enjoy your favorite food rather than to cut off from your diet just because of they were high calories I think it’s not a good idea because in this process we eat more to cut off our favorite food. In my point of view be a slim shopper instead of buying a bags of candies or cookies buy very small amount which will allow you not to cut off your favorite food from your dinner but you must eat these very occasionally.

6. Treat Away from Home:

Treats are became a part of our daily life. But when we keep it in our home we became lazy but outside home treats are really enjoyable and we find sufficient labor which doesn’t allow the spicy foods or high calorie food to stick in our body.

7. Mini Meals:

Studies show eating 4-5 times a day will keep people more healthy and they can control over their body weight and appetite. When we are hungry it will be a challenge to eat smaller calorie food. So if we divide the calorie to small parts of our meal then it will be great and remember your dinner should be the last time you eat.

8. Pasta or Veg.

Eating a cup of vegetables is more workable to loose weight than eating pastas and breads. By eating less pastas and breads you can loose weight. So try to avoid pastas and breads and follow cup of vegetables.

9. Physically Active:

Always try to keep your mind stress less and engage yourself in different house work or physical exercise or outdoor games.

This is the most applicable and workable tips for loosing weight and platform for a solid body shape from my own experience. I think this will help you much if you enjoy this post doesn’t forget to put a few comments which will inspire me to post more health tips. Stay tune…

Watch a Video Instruction on Bob Harper's Weight Loss Tips Tricks Biggest Loser Trainer