Unforgettable Shoulders

A well-shaped set of shoulders significantly improve appearance, yet many lack the overall size and definition, of this body part, to match the rest of their physique.

Let's do something about that.

To achieve a completely developed body part it's vital to hit every part of that muscle, which most fitness enthusiasts don't manage to do.

The deltoid muscle, or shoulder, is divided into three parts:

Via http://www.free-workout-routines.net/

• Anterior Deltoid (Front of shoulder)
• Posterior Deltoid (Back of shoulder)
• Middle Deltoid (In between front & back)

It's common to see well-developed anterior deltoids, the front shoulder, but the posterior deltoid, the back shoulder, often falls short of matching that size, thereby creating an imbalanced muscle group.

There is nothing strange about this as two of the most popular exercises, specifically barbell bench press and push press, mainly develop the front part of the shoulder. To obtain impressive shoulders, however, it's important to shift the attention to all three of the shoulder 'heads.' I often perform specific exercises for the posterior deltoid, to make up for all the work I've done on my anterior deltoid via chest exercises and push press.

The Workout

Push Press

   - 3 Sets of 12, 8 & 10 repetitions.

   - 1 Drop-set (Lower Weight and continue until failure, right after final set.)

      > Once your arms form a 90 degree angle, through the elbow, pause and go back up.

Reverse Fly Machine

   - 3 Sets of 6-10 repetitions.

      > Pause at the top, when your arms are in 'fly-position,' for 5 seconds.

Car Drivers

    - 3 Sets of 20-30 seconds with a desirable plate.

       > Keep your elbows at the same angle while maintaining strict posture.

Upright Barbell Rows

    - 3 Sets of 10 repetitions.

       > Once the barbell is at your chin pause for 3 seconds, and slowly lower it again.

Seated Bent Over Rear Deltoid Raises

    - 2 Sets of 10 repetitions. 

       > Pause at the top, when your arms are in 'fly-position,' for 3 seconds.

If done with proper form and tempo this workout should leave you with a solid pump and a feeling of soreness the following day.

If you want further inspiration, please check out my exercise directory where you can find loads of shoulder exercises.

@FitnessOracle

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• Motivation: Jesse Levine - The 1 Legged Natural Bodybuilder
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Fitness Tips 101

To achieve your goals quicker, you have to continuously educate yourself. There are countless ways to improve your body, and I am here to preach those.

Feel free to share the basics listed below.

Click to enhance size.

@FitnessOracle


Read More:

• A Guide to Leanness Heaven
• Get Shredded with These Ab Exercises
• Arm Blasting Workout - Destination: Toned Boulevard

The Healthy Collection of Snacks

@FitnessOracle

Snacking is good for you. It's really good for you, in fact. But only if it is of the healthy kind, of course. Eating snacks in between meals activates your metabolism and could also have additional health benefits, depending on the kind.

Do not substitute snacks for meals. Eating too many snacks will eliminate the benefits and could cause weight loss.


Here is a breakdown of snacks that benefit more than they harm, if eaten in appropriate amounts.

Pistachio

• Positives:  High in protein and iron.
• Negatives: High in fats. Contains sugar.

Peanuts

• Positives: low in cholesterol, sodium and sugar. High in protein.
• Negatives: High in fats.

Non-fat Plain Greek Yogurt

• Positives: High in protein and calcium. Extremely low in fat and cholesterol.
• Negatives: Contains sugar.
• Check out this healthy recipe with non-fat plain Greek yogurt.

Almonds

• Positives: High in protein, Vitamin E and magnesium. Low in sodium and cholesterol.
• Negatives: High in fats.

Peas

• Positives: Low in saturated fats, sodium and cholesterol. High in dietary fiber, Vitamin A, C and K.
• Negatives: The calories in peas are mainly from sugar.

Carrots

• Positives: Low in saturated fat and cholesterol. High in Vitamin A, C and K. Great source of dietary fiber and potassium.
• Negatives: the calories in carrots are mainly from sugar.

Egg Whites

• Positives: High in protein and Vitamin B12.
• Negatives: High in sodium.

Sun Flower Seeds

• Positives: Low in fat and cholesterol. High in protein.
• Negatives: High in sodium.

Blueberries

• Positives: High in dietary fiber, Vitamin C and K. Low in sodium, saturated fat and cholesterol.
• Negatives: The calories in blueberries are mainly from sugar.

Bananas

• Positives: High in potassium, Vitamin B6, dietary fiber. Low in saturated fat, cholesterol and sodium.
• Negatives: The calories in bananas are mainly from sugar.

Soy Chips

• Positives: Low in saturated fat and cholesterol. High in protein and magnesium.
• Negatives: High in sodium.

Edamame

• Positives: Low in sodium. High in dietary fiber, Vitamin C and K, protein and potassium.
• Negatives: none significant.

Red Tomatoes

• Positives: Low in sodium and saturated fat. High in Vitamin E, B6, A, C, K, potassium and dietary fiber.
• Negatives: The calories in red tomatoes are mainly from sugar.

@FitnessOracle

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• A Guide to Leanness Heaven
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My Six Pack Theory

@FitnessOracle

It's one of the most desired traits for any human being, it's the definition of fit. But it doesn't come easy.

I get loads of questions about how I managed to get a six pack, so I decided to support others in their efforts of achieving this impressive feat. Read along.


The Exercises
This is the hardest part due to the many misconceptions and meaningless exercises. It took me years to find out exactly what I needed to do, to consistently develop my ab muscles, but then it clicked. I found out that a few specific ingredients in any abdominal exercise significantly improved my appearance:

• Keep your head and legs off the ground throughout the exercise.
• This way you're not resting any part of your core.
• Use weight; why treat abdominal muscles different from any other muscle group?
• You need size in your abs for them to appear. That won't happen without weight training.
• Intensity: Do several exercises in a row with no break. 
• Push yourself.
• Extend your body as much as possible; it really improved my results.
• Stretch your legs or arms out and above the ground.
• By extending your body, you're activating your entire core.

Dieting
This one is obvious. Depending on your genetics and gender you may need to obtain a body fat percentage of 10 or lower to visibly see the abdominal muscles. Needless to say, your diet has to be high in protein, low in fat, sugars and, of course, candy-free. If you need a little help in achieving a leaner body, please read here.

Variety
I believe in functional strength for a strong, balanced and sound body. Don't do the same things over and over, again. Try different ways to strengthen your body. I enjoy incorporating some jumping, running, basketball, tennis, soccer, or other athletic activities that really activate all the muscles in your body, into my workout program.

Consistency
Whenever you're not sore; perform core strengthening exercise with the above tips. It's one of those muscles that require a lot of attention to develop. Eventually, you will be able to work them out 4-5 times a week. But don't underestimate 2 days of complete rest; your body needs time to recover and grow.

@FitnessOracle


Read More:

• Out of the Gym Workout: Body Weight Circuits
• Conquering Plateaus
• Arm Blasting Workout - Destination: Toned Boulevard

The 200 Rep Ab Challenge

Try out this ab circuit without taking a break in between exercises. If you struggle to reach the rep count during one of the exercises, just rest for 5 seconds, and go again.

Complete as many sets of it as you can. Feel free to rest in between sets.

Good luck!

Click to enhance size.

@FitnessOracle