Best Exercise to Improve Mental Health - Get Fitness First

There is no doubt that exercise means that Exercise has many psychological benefits, but it is usually ignored.

Muscles Building Workouts - Get Fitness First

After the workout, your body repair or damaged muscle fibers are replaced by a cellular procedure, where it combines muscle fibers together to form new muscle protein strands.

Top Exercise for Good Health

For good health People do Daily Workouts, but many times they do not pay attention to the necessary things related to it.

7 Simple Tips for Fitness Success

Welcome to getting in shape and feeling great to move forward.

28 Weight Loss Tips for Effective Results

Losing weight is the biggest problem for most people because the way of style is completely changed. Life is so fast and busy, we don’t have time for physical activities.

Saturday, March 2, 2019

7 Effective Triceps Workouts for Men

What is the best workout for Triceps?

Dumbbell Overhead Triceps Extension
Cable Triceps Overhead Extension
Lying Triceps Extension (Skull Crusher)
Cable Triceps Extension
Cable Triceps Kickback
Barbell or Dumbbell Bench Press
Barbell Overhead Press

If you want to make your arms bigger, here are the best workout for you but it depends on your diet, workout, and routine.

The first thing is to make your diet better and full of protein and curbs.

Make a good diet plan and ask your trainer or doctor.

Trips is a muscle on the back of the upper arm, which contributes significantly to your upper arm size compared to your biceps.

The best triceps workout is pushing movements that heavily involve the triceps and allow you to safely transfer heavy loads on your muscles and improve your strength.

Triceps Workouts
Triceps Workouts

Here are some best triceps workouts:

1. Dumbbell Overhead Triceps Extension

  1. Sit on a bench with back support holding a dumbbell in both hands. Extend your both arms fully and raise the dumbbells overhead.
  2. Lower the dumbbells behind your head slowly, bending at the elbows. Keep your elbows balanced. Stop just the dumbbell touching your neck. Pause for one second and then extend your both arms back to the starting position.
  3. Make sure you feel the pressure at the right point. Keep in mind always which muscles are your train.
2. Cable Triceps Overhead Extension

  1. A rope attached to a low pully and then take an appropriate weight, grip the rope with your both hands and face away from the cable.
  2. Straight your elbows behind your head. Start your elbows flexed, and you can stagger your posture and Slowly bend over the machine to make more consistency. This is your starting position.
  3. To perform that movement, Extend the upper arm through elbow while keeping it in position, Lifting your hands over your head.
  4. Squeeze your both triceps at the top of the movement, and gradually return the weight back to the starting position.
3. Lying Triceps Extension (Skull Crusher)

  1. The lying triceps extension is one of the effective triceps building exercises there is. with a barbell on your thighs Sit on the end of a flat bench.
  2. Separate the barbel with an overhand grip with your hands about the width of the shoulder.
  3. Bring the bar to your chest and lie down on your back. Extend your arms directly above your chest.
  4. Keep your elbows fixed on the spot and do not indicate, gradually lower the strip until it is almost an inch from your forehead.
  5. Stop, and then gradually bring your arms back to the starting position.
  6. Don't lock your elbows and repeat for desired reps.
4. Cable Triceps Extension

  1. By holding the rope with both hands, stretch your hands straight over your head using a neutral grip.
  2. Your elbows should be close to your head and arms should be perpendicular to the side under the roof. This will be your starting position.
  3. Slowly reduce the rope behind your head while keeping the upper arms fixed. When you spread your motion completely, then you do this speed and stop it.
  4. As you breathe out, return to the starting position by flexing your triples.
  5. Repeat for the recommended amount of repetition.
5. Cable Triceps Kickback

  1. Set the cable tricycle for kickback by choosing the single grip handle in the low trolley cable machine and selecting the weight you want to use.
  2. Hold the handle using your left hand with an overhand grip and take a step back from the cable machine.
  3. Keep your feet together and bend slightly, bend down until your body is parallel to the floor.
  4. As far as possible, lift the elbows up and keep them tight. This is the starting position for the exercise.
  5. Keep your elbow in place and keep your body stable, and move your arm as far as possible.
  6. Squeeze our triceps, and then gradually bring the weight back to the starting position.
6. Barbell or Dumbbell Bench Press

  1. Use a bench that allows the rack to rack up. Always use a spotter to help you remove the barbel from the rack, spot it during the exercise and once you work, help rabble the barbel.
  2. Lying on the bench, grab barbel with a hold which is slightly wider than the width of the shoulder.
  3. Take a breath because you slowly keep the bar from 45 in the lower body to the lower chest from the middle. Think of pulling back the blade of your shoulder and make the bar down to make a stable base for working together.
  4. Tap your chest lightly with the bar and keep your feet flat while driving on your feet on the ground because you press the bar towards the ceiling.
7. Barbell Overhead Press

  1. Stand with a bandage on your front shoulders, and place your hands next to your shoulders.
  2. Press the bar on your head, until it becomes balanced on your shoulders and mid-leg.
  3. Lock your elbows on top, and carry your shoulders on the ceiling.
  4. Hold the bar for each other on top. Then bring it back to your front shoulders and repeat. Do not use your feet, keep them straight. Overhead Press Five Set Each Five Strong Lifts.
  5. For better results go through with this exercise, you can increase your size and gives the better shape your arms. For making good arms your triceps makes a very big role, you can see the change after a few weeks and months.
What is the best diet for triceps workout

Take a complete diet, add more proteins, omega-3 foods, salmon, dry fruits, dark chocolate, avocado and much more. I will find more to related to health and fitness tips for your daily life. Always eat the healthy and right food and don’t compromise your food in any situation. Always carry some snacks and fruits.

Tuesday, February 19, 2019

7 Simple Tips for Fitness Success

Welcome to getting in shape and feeling great to move forward. Many people are guilty of wanting to eat junk food and get a scaly body to watch TV all day. But this is not just going to happen. Although there seems to be a long, time-consuming process happening in size, there are many positive effects of the effort made in the shape. If you want to start your journey to be a better body to feel great, here are some suggestions:

1. Drink more Water

drink more water
drink more water
For good fitness, you should drink more water because it is best for your health and fitness. Our body about 60% of water.

Health experts commonly recommend 2-liter water in a day, if you don’t hydrate your body, your brain and energy start to suffer.

Drinking enough water it can boost your metabolism by 24 to 30%.

The experts and researchers say estimated drinking 2 liters in one day can increase energy and you can burn about 96 calories per day.

Drinking more water help prevent constipation and it is a very common problem.

It can improve your skin tone and make brighter and wrinkle-free.

During exercise drink more water because more fluid is best for our body. Drinking water is good for our health and fitness.

2. Daily Exercise

daily exercise
daily exercise
Exercise daily for at least one an half hour. You do not have to kill yourself from running, jogging, etc., but you should do some kind of moderate physical activity in your everyday life.

If you are looking to excite some pounds faster, then do high-level intensity exercises. For example, go for a fast trip for half an hour. Or, you can jog and set some intervals to sprint during that hour.

Train yourself you are not in severe pain during your workout. Just a warning, your muscles will have pain after a high-intensity exercise. It can bother, but it means that your body is changing for the better.

After each exercise, be sure to be hydrated, stretch and eat with a decent amount of protein. Protein will help keep your muscles, not fat, reconstruction.

3. Eat the good food full of Protein 

 eat the good food full of protein
eat the good food full of protein
Try to stay away from sweets, to go for candy on your healthy diet, why your belly is so bad and ugly. Sugar from candy will not help you get in good shape. Even if it's just a candy bar, then take each other.

It is best to eat fruits and vegetables when found in size. For example, apple feels stomach full for 3 to 4 hours. Green beans like green beans and broccoli keep the digestive system clean and current.

Also, you can eat turkey and chicken. Seafood, such as shrimp and oyster are also great options. These foods are rich in proteins and healthy nutrients to help keep the muscles fit and ready for workouts.

Also, be sure to be part of the account you eat. Having a good metabolism comes into the food. Instead of eating three big meals all day, plan to eat six times a day and set small portions.

This will help you in breathing when working outside instead of huffing and puffing for air. This is because your digestive system will have less food, which means that more energy is used in your exercise.

4. Do Yoga

do yoga
do yoga
Yoga does more than burn calories and tone muscles. It is a complete mind-body exercise that combines strong breathing and strong and stretching with meditation or relaxation.

If you like fast-moving, competitive workouts, then yoga is not for you. Stay with an open mind, because there are physical and mental benefits that you can include in your fitness plan, even if it is not your main workout.

If you have diabetes, hypertension, high cholesterol or heart disease then yoga is a very good activity for you. It gives you strength, flexibility, and mind-body awareness. If you are not doing a fast pace, you will also need to do some aerobic (like walking, biking, or swimming).

5. Eat more Fiber

fiber food
fiber food
Eat more fiber You've probably heard it before. But do you know why fiber is good for your health?

Dietary fiber - mainly found in fruits, vegetables, whole grains, and beans - is known for its ability to prevent or relieve constipation. But fiber-rich foods can provide other health benefits, such as helping to maintain a healthy weight and reducing the risk of diabetes, heart disease and some types of cancer.

Selecting delicious food items that provide fiber is not difficult. Find out how much food fiber you need, foods that contain it, and how to add them to food and snacks.

However, some people may still need fiber supplements if your dietary changes are not enough or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Before taking a fiber supplement, check with your doctor.

6. Get Enough Sleep

get enough sleep
get enough sleep
Even though most of us have eight-hour jobs during the day, it is crucial to get enough sleep to recharge the body's batteries. Seven to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means, take a short sleep before exercising. You should only nap for about 30 minute.

7. Keep Yourself Motivated

keep yourself motivated
keep yourself motivated
It is rarely easy to achieve our goals. This is the reason why it is very important to know how to stay motivated when it comes to achieving what we long term wants. And in a world that is more distracted than ever - from non-stop web access to continuous texting - to stay focused it can be all that difficult and not easy at that moment.

The same Forbes compilation piece recommends breaking your goals into smaller, more work-oriented goals - and set targets for those tasks. for example. If your goal is to "rearrange my entire closet", then start by saying, "I'm going to deal with shoes first, then belt, then back in the winter coat," etc. This can make the method even bigger. Work seems more manageable.

Tuesday, January 29, 2019

Muscle Building Workouts - Get Fitness First

After the workout, your body repair or damaged muscle fibers are replaced by a cellular procedure, where it combines muscle fibers together to form new muscle protein strands.

Health and Fitness

 To increase the muscle growth, the thickness and the number of repaired increases.

1 muscle growth occurs when the rate of protein synthesis of the muscles is higher than the rate of muscle protein breakdown. However, this optimization does not happen when you actually carry weight. Instead, it happens when you relax.

What is the best muscle building workout?

There is lots of effective exercise for muscles building, You can find here-

Lift Heavy Weights- Heavyweight stimulates damage to your muscle fibers, thus compels your body to respond with muscle growth. Essentially you have to teach your body that you are going to take heavy and heavyweight regularly, so to handle the load. Here is some good exercise.

4 x 4 Program: Upper Body Workout A

1. Barbell Squat

8 - 15

2. Barbell Bench Press
8 - 15

3. Bent Over Barbell Row
8 - 15

4. Pull-ups
8 - 15

4 x 4 Program: Upper Body Workout B

1. Front Barbell Squat
8 - 15

2. Seated Barbell Military Press
8 - 15

3. Barbell Deadlift
8 - 15

4. Barbell Curl
8 - 15

4 x 4 Program: Lower Body Workout A

1. Romanian Deadlifts
8 - 15

2. Leg Press
8 - 15

3. Seated Leg Curls
8 - 15

4. Abs
8 - 15

As you can also see, the intensity/rep range between the sets for each exercise and the rest of the intervals should be exactly what the muscles need to build, and for every muscle group, workout per volume and the total optimum amount per week Within is complete. Limit for intermediate/advanced trainees looking to make muscle.

I am trying to say these all factors are best for building muscles and a perfect ideal workout routine.

A coherent approach to training is absolutely essential to develop a muscle function and to see further results from that initial honeymoon. Success is about repeating the right thing. Exquisite food after the fine meal and after that, there is enough rest.

What is the best diet for Muscles Building?

Getting the right nutrition is at least half the battle when it comes to putting on the muscles. Ideally, you will depend on the calorific surplus of 10-20 pcs, how fast you are in the beginning, or how fast you want to increase the weight.

To complete your essential calorie intake, you can follow the given equations below:

High Protein Intake

Protein is the building material from which your muscles are formed. This means that you have to take high protein intake to provide your body with the necessary resources to get your muscles. There are some disputes to get the right amount of protein for muscle building, but most people will see magnificent results with a weight of 0.8 grams per pound. The source of your protein should be high-quality meat, mushrooms, high-quality protein powder, beans etc.

Maintain Fats

Many people who make mistakes, they have to actually avoid taking dietary fat from fear of being fat. When you are trying to get the muscles you need healthy eating of good fat in your diet. They are essential for good health and, in men, maintain high levels of testosterone.

To work out, how much fat do you need to take, multiply the number of pounds in bodyweight between 0.3-0.6. Healthy fats are best found in foods such as nuts, seeds, oils, avocado, and fish.


To know how many carbs you need, multiply your protein intake by four times, multiply your fat by nine and add both results together. Now reduce the result with your overall calorie requirement and divide it by four.


Carbohydrates are the primary source of energy for our body. There are two types of carbohydrate, simple and complex.

Simple carbs are found in foods such as sugar and fruits and will give you a quick burst of energy by increasing blood glucose levels. Complex carbs are found in whole grains such as brown bread, rice, and potatoes.

Complex carbs are important because they provide long-lasting fuel which you need to train hard. If you do not eat enough complex carbs in your muscle building diet, then your body energy will change the next source of protein.

The basic amounts of protein, fat, and carbs for Muscles Building.

Like many aspects of training for muscle building, these figures are arguably sure. These figures are good for a guide and have worked for me. So here's a basic guide to what you should do on a daily basis:
  •       Protein: 1 – 1.7 grams per pound of Bodyweight
  •       Carbs: 2.6 grams per pound of Bodyweight
  •       Fats: 0.26 grams per pound of Bodyweight

Using the above data, they will consume 200-300 grams of protein per day, 500 grams of carbohydrate and 50 grams of fat.

When you should eat

When you eat, it is as important as you eat. It's important to get out of the "3 Meals Per Day" mentality. Preferably you will eat 5-8 meals at a gap of 2 to 3 hours per day.

I know that this work is not possible for most people because of work, school etc., but you should try to eat as little food as possible. If bodybuilding King Ronnie Coleman can do a full-time job and you can eat good muscles building diet then you can do it!

Ideally, each of your small food should contain the right amount of protein, carbohydrates, and fats.

It's easy to work so much that you want to eat from each meal. Just work on the formulations and divide it by the number of food you eat every day.

So let's assume that my 200-pound man has 6 meals a day. Each meal will require approximately 33-50 grams of protein, 80-85 grams of carbohydrate and 8 grams of fat.

All things depend on your diet and exercise, the first one make your goals and set your mind. Be healthy Be fit.

Monday, January 21, 2019

Top 10 Tips to Gain Weight Safely

If we are talking about weight gaining, Lots of people want to increase our weight naturally. You can gain our weight to add some good food in your daily diet.

Health and Fitness

Changing in your lifestyle and add some good food, Can gives you a unique and attractive physique.

Your weight gain journey is understanding the right balance of protein, fat, and carbohydrate. Protein forms the building blocks of your muscles, and if your goal is to gain muscle, then you will actually need it.

While weight Increase can be a struggle, the following foods can help. They can also increase muscles and promote overall health.
Here are top 10 tips for weight gain:

1. Banana for Weight Gain
Banana is an important fruit that is extremely helpful in weight gain. Make a habit of eating bananas regularly. Regularly drinking banana shakes is helpful for weight gain.

Banana shake is famous for those who are weaker, weak and thin in weight gain. 250 ml of two or more banana food every day. By drinking hot milk for three months your weight increases. You can get the best results.

2. Milk for Weight Gain
Milk provides a mixture of fat, carbohydrate, and protein.

It is also the best source of vitamins and minerals, including calcium.

The protein content of milk makes it a good choice for people trying to build muscle very fast.

One study found that after drinking skim milk after a resistance training exercise, it helped to make the muscles more effectively than soy-based products.

In a similar study involving women in resistance training, good results were found in those people who drank milk after a workout.

For any person who wants to gain weight, milk can be included in the daily diet throughout the day.

3. Red meat for Weight Gain

Limiting the consumption of red meat has been shown to help build muscle and increase weight.

The steak contains both lucid and creatine, nutrients which play an important role in increasing muscles. Steak and other red meats contain both proteins and fats, which promote weight gain.

While a person is advised to limit their intake, the lean cuts of red meat are deadly for the heart.

One study found that adding lean red meat to 100 women of 60-90 years of age helped them gain weight gain and increase strength by 18 percent while receiving resistance training.

4. Dark Chocolate for Weight Gain

Best quality dark chocolate provides antioxidants and a ton of health benefits.

Most people recommend taking dark chocolate with cocoa content to at least 70%.

Like other high-fat foods, dark chocolate has a lot of calorie density, which means it is very easy to get many calories from it.

Each 100-gram (3.5-oz) bar contains approximately 600 calories and is full of micro-nutrients and health-promoting compounds including fiber, magnesium, and antioxidants.

5. Nuts for Weight Gain

Regular consumption of nuts can help the person to gain weight safely. Nuts are a fantastic snack and can be added to many meals, including salads. Raw or dry roasted nuts are best for your health.

Walnuts made without sugar or hydrogenated oils can also help. The only component in these butter should be nuts themselves.

A walnut range is available for online purchase.

6. Rice for Weight Gain

A cup of rice contains about 200 calories, and it is also a good source of carbohydrate, which contributes to weight gain. Many people find it easy to incorporate rice into foods containing proteins and vegetables.

To maintain your weight - and stabilized blood sugar levels - Avoid refined white rice whenever possible. Instead, choose varieties of warm brown, wild or black rice, and serve 1/2 cup.

If you eat white rice, then take it along with the source of vegetables or fibers as well as proteins, both of which can help reduce the effects of white rice on your blood glucose and fill you for a long time. Let's help in feeling.

7. Salmon for Weight Gain

Salmon's six ounces will be approximately 240 calories, and salmon is rich in healthy fats, which is a good option for those looking for weight gain.

It includes many nutrients, including omega-3 and proteins.

8. Dried fruits for Weight Gain

To keep a curvy body, it is necessary to get enough weight, and combining your nutrient and dry fruit with your regular diet of exercise and healthy food can give you the best results in the shortest time.

Dried fruits are rich in nutrients and calories, in which one-fourth of the cups are dry cranberry, which contains about 130 calories.

9. Avocados for Weight Gain

Unlike other full fruits, avocados are calorie-rich and therefore you have a great diet to help you gain weight. Just a big avocado offers around 322 calories, 29 grams of fat and 17 grams of fiber (28). Avocados are also high in vitamins, minerals, and compounds of various beneficial plants.

All this is very easy to eat an entire Avocado with itself.

Guacamole is one of the most popular dips of the day and often in a tub, there is more than one fruit, which means that you can eat the whole avocado even without feeling it.

And those who regularly eat food alone and eat food, they are very less useless to eat both parts of the fruit because avocados quickly become brown once it comes in contact with air - so they actually have a And cannot be saved for the day.

10. Eggs for Weight Gain

If you are starting weight training and want to achieve muscle, depending on your body weight, you can eat about 8 to 12 eggs and 2 whole eggs per day.

Eggs are a good source of protein, healthy fats, and other nutrients. Most nutrients are contained in the yolk.

These are good for increase weight very fast and safe. Add some protein supplements in your daily diet and drink more water in a day.

I will provide you with more health and fitness tips.

You can suggest me any topic, you can write me in comments.