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In this Video, John Rose takes a closer look at how to have a Flat Stomach at any age, especially as a 27 Year Raw Food Vegan. For more information, call Joh...

24/04/2018

Keto diet or intermittent fasting....coming soon

24/11/2017

Ketosis diet right way to get shred and ripped...

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19/10/2016

weight program


Ripped abs and bulging biceps are great T-shirt muscles, but broad shoulders, on the other hand, can stand out from beneath even the chunkiest sweaters and arguably do more than any other muscles to bolster your physical presence. Use this simple bodyweight program to build an imposing set for yourself.

HOW IT WORKS
Bodyweight training has many advantages, the first of which is you can do it anywhere. Second, it’s safe. When you train shoulders with free weights, you can progress faster, but you pay a higher price for sloppy form—namely, injury—and then there’s the fact that the shoulder joints are the most unstable and injury-prone in the body.

With bodyweight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

DIRECTIONS
Use this program in place of your normal shoulder routine for four weeks. Perform the workouts with at least two full days between them (avoid any other upper-body training in between).

The exercise pair in Day I (A and B) is done as a superset—complete one set of A, then B without rest. Continue until all sets are complete. The routine on Day II is done as a circuit—perform one set of each move back-to-back without rest and then rest 90 seconds. Do as many rounds as possible in 10 minutes. Note that this is the entire length of Day II’s workout (you’re done in 10 minutes).

DAY 1
EXERCISE 1
FEET-ELEVATED PIKE PUSHUP
exercise image placeholder
4
SETS
12
REPS
60-90 sec
REST
Get into pushup position and rest your feet on a bench or box. Bend your hips, raising your butt toward the ceiling so that your torso is vertical. Lower your body to the floor until your head is between your hands. Press back up.
EXERCISE 2A
WIDE-GRIP INVERTED ROW
exercise image placeholder
5
SETS
10
REPS
--
REST
Set a barbell at hip height in a rack, or set up a pipe or similar object if you’re not in a gym. Hang beneath it and squeeze your shoulder blades together and pull your body up to the bar.
EXERCISE 2B
BODYWEIGHT DIP
You'll need: Dip Station
How to
Bodyweight Dip thumbnail
5
SETS
10
REPS
--
REST
Suspend yourself over parallel bars and lower your body until your upper arms are parallel with the floor.
DAY 2
EXERCISE 1A
FEET-ELEVATED PIKE PUSHUP
exercise image placeholder
--
SETS
6*
REPS
--
REST
*Perform exercises 1A-1C as a circuit. Rest 90 sec at end of circuit. Complete circuit as many times as possible in 10 mins.
EXERCISE 1B
WIDE-GRIP PULLUP
You'll need: Pullup Bar
How to
Wide-Grip Pullup thumbnail
--
SETS
5*
REPS
--
REST
*Perform exercises 1A-1C as a circuit. Rest 90 sec at end of circuit. Complete circuit as many times as possible in 10 mins.
EXERCISE 1C
CRAB WALK
exercise image placeholder
--
SETS
30 sec*
REPS
90 sec
REST
*Perform as a circuit. Rest 90 sec at end of circuit. Sit on the floor and plant your hands under your shoulders. Place your feet flat and bend your knees. Extend your hips so they rise an inch above the floor. Walk forward on your hands and feet.

19/03/2016

5 TASTY WAYS TO ENJOY OATS

Fuel up with this heart-healthy whole grain.

1. ADD THEM TO MUESLI
Mix 1¼ cups oats, ½ cup skim milk and ½ cup low-fat plain yogurt; let stand 15 minutes. Mix ½ cup orange juice, ¼ cup honey, ¾ cup almonds, 2½ cups fresh fruit, and 1 cup shredded apples. Stir mixture into oats.

2. ROLL THEM INTO BITES
Mix 1 cup oats, ½ cup nut butter and ground flax, ¼ cup honey, ¼ cup coconut flakes, and ¼ cup cacao nibs. Form balls. Chill.

3. PUT THEM IN A PANCAKE
Whisk ½ cup old-fashioned oats, 3 egg whites, ½ shredded apple, and ¼ tsp cinnamon. Spoon mixture onto pan. Flip when pancakes bubble.

4. USE THEM IN BREAD PUDDING
Blend raw or toasted oats and mix with panko flakes or ground almonds/walnuts to create a nutritious breading for steak, chicken, or fish.

5. MAKE THEM IN A BURGER
Cook 1 cup black beans and 1 cup white beans. Mash and mix with 1½ cups oats, 1 cup roasted bell pepper, ¾ cup water, and dashes of black pepper, chili powder, and cumin. Form patties. Bake at 350° for 20 minutes.

16/02/2016

5 WAYS TO BUILD A VICE GRIP

Give these lifts and tips a try to dramatically improve your grip strength.

LIFTS AND TIPS FOR IMPROVING GRIP STRENGTH
1. Save the straps for HEAVY loads. Try to do all your lifts without the aid of straps. Save them for when you really need them like when you are doing a heavy set of 10 stiff-leg deadlifts or a set of 20 heavy barbell shrugs. It’s always easier to “strap up” but try to resist the temptation.

2. Fat Bar Training. If you're lucky enough to have access to a fat bar, use it. Using a fat bar for deadlifts, benches, bent-over rows (really, any lift where you grip a bar) will help you build hand-crushing grip strength.

3. Overhand Deadlift Holds. As a finisher to your deadlift day load up the bar with 55-65% of your 1RM and grab the bar with a double overhand grip (but not a hook grip). Deadlift the weight and hold it for 15-20 seconds. Do three sets.

4. Plate Pinches. Grab two plates and put them together so that the smooth sides are facing out. “Pinch” the plates together and hold for 10-15 seconds. Do 3-4 sets. These are really tough and you may need to start with the 10 pound plates. But, just as in all your lifting, constantly progress.

5. Towel Pullups. Throw a towel over the pullup bar and grab each end of the towel. Do as many pullups as you can. Repeat for 3-4 sets.

spend time working on their grip

16/02/2016

SAVE YOUR JOINTS

Excessive damage to soft tissues like ligaments and tendons can result from overzealous training, poor technique, or severe fatigue. If left unchecked, nagging elbow, knee, or shoulder pain can create a vicious cycle of degeneration and swelling, leading to tendinitis, a painful inflammation of the tendons. This, in turn, can cause further damage—and keep you out of the gym long term.

Avoid soft-tissue damage with a few simple tips:

1. LISTEN TO YOUR BODY.
When you begin to experience persistent pain and swelling, cut back on the intensity and frequency of your training.

2. AVOID NSAIDS.
Don’t mask pain—if you return to training too soon, you’ll make things worse. Chronic use of NSAIDs (like ibuprofen) can lead to overtraining.

3. ACTIVELY REST.
Schedule rest, and use recovery techniques like icing, stretching, and massage. Get more sleep and plenty of antioxidants and protein for recovery.

Intense training can cause significant strain on ligaments and tendons, leading to inflammation and degeneration. Manage pain and stay in the gym with our doctor’s advice.

01/02/2016

3 GLUTE-BUILDING MOVES FOR A BIGGER DEADLIFT

1. Glute Ham Raise

2. Barbell Hip Thrusts

3. Back Extension Deadlifts

02/01/2016

WAYS TO BEAT HOLIDAY STRESS #

Holiday stress is pretty much inevitable. Here's how eating the right foods and staying calm can keep you happy and healthy.

FIND CARBS THAT CALM
Your brain is naturally drawn to comfort foods loaded with carbs. “Carbohydrates release a chemical in the brain called serotonin, which is the ‘ahh’ chemical that makes you feel better,” says Bonnie Taub-Dix, R.D.N., creator of betterthandieting.com and author of Read It Before You Eat It. Just choose your carbs wisely. Go for whole-grain carbs like whole-wheat toast with almond butter that will last longer in your system.

CHILL OUT TO BURN MORE CALORIES
Women who experience one or more stressful events the day before a big meal burned 104 fewer calories than those who kept calm, despite consuming the same foods, according to a study from Ohio State University. They also had higher insulin levels, which causes fat storage.

05/12/2015

Detox