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As a holistic nutritionist, I’m often asked what the healthiest foods are, what I think people ‘should’ eat, and what my ‘insider’ tips are for living a long, healthy life. My answer is always that it’s very important for you, the individual, to create a diet and lifestyle that works for your specific physical needs—a diet that fits into your specific work, play, and lifestyle and that includes food you love to eat. I believe that the joy of eating should never be missing from your plate, and that the foods that feel amazing in your body and taste amazing on your tongue can and should be the same foods. That said, there are some foods I consider to be super foods, that I feel anyone could both enjoy and benefit from eating. Whether you follow a specific eating plan or not, here are my personal top 10 foods you should always eat. Organic Eggs     A pure source of protein     Omega-3 fatty acids (yolk only)     Packed with vitamins (e.g. Vita...

For the majority of men, the best part of arm day is when you get to grab a pair of dumbbells and curl them until you can't curl no more. Then, stand in a mirror and admire your work.  Don't lie, everyone loves working through reps and watching the pump grow, grow and grow – but you can do so much more to build up your biceps than just the basic standing curl. Yes, we were shocked, too! On your next arm day – which is probably today – try this circuit for a new way to hit those curls. The workout has been designed to help you build up cannonball-sized biceps, so you'll be glad you switched up your routine.  The Warm-up Prone cobra How To: Lie face down on the floor with your legs straight, arms at your sides, and palms down.  Drive your hips into the floor. Contract your glutes, raising your legs off the floor. Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you ...

With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength. 1A Squat Sets 4 Reps 10 Rest 0sec Tempo 2010 How to: Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position. Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. 1B Balance Chop Sets 4 Reps 10 Rest 60sec Tempo 2010 How to: Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left (reaching even higher with dumbbell). Then bring dumbbell down beside right hip as you raise bent right knee ...

how to look like jeff seid Jeff Seid is a pro fitness model, being 6″0, 205lbs, and around 8% bodyfat. His physique is similar to Zyzz, but has some noticeable differences. I’m here to talk about those differences today, and how you too can build a body like Jeff Seid. Before we begin, it’s important to recognize that Jeff Seid was born in 1994, thus making him a rather young individual. To be that young yet have such a great body is an immediate sign that Jeff has great genetics, and/or past training experience. This is true, given the fact that he played football and engaged in wrestling. (and was the best) So he does have some years behind him, which means that it might take you some years as well to look like him. Muscularwise, you can definitely achieve his physique. DAY 1: CHEST/CALVES One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too. Barbell Incline Bench Press 4 sets of 10, 8, 8...

human growth hormone (HGH) is an important hormone produced by your pituitary gland. Also known as growth hormone (GH), it plays a key role in growth, body composition, cell repair and metabolism.   HGH also boosts muscle growth, strength and exercise performance, while helping you recover from injury and disease. Lower HGH levels may negatively impact your quality of life, increase your risk of disease and make you gain fat. Optimal levels are especially important during weight loss, injury recovery and athletic training. Interestingly, your diet and lifestyle choices can have a huge effect on your HGH levels. Here are 4 exercises to increase human growth hormone (HGH) levels naturally. Bent Over Rows « hgh exercise »     Hang Cleans « hgh exercise » Deadlifts « hgh exercise » Pullups « hgh exercise »   Having Optimal HGH Levels is Important As with other key hormones — ...

In order to trim your waist and make it perfect, there is no other way but exercise. However, knowing which exact exercises are essential for this part of the body is most important. In order to lose the belly pooch, you don’t have to go to the gym or pay expensive products. The only thing you need is 6 minutes of your time every day and all that in the comfort of your home. Exercises To Lose Belly Pooch The best 6 exercises that will help you burn belly fat are as follows: 1. Reverse Crunch Do this exercise for 60 seconds and after that immediately start the next one. 2. Scissors   Try to engage the abdominal muscles as much as you can during this exercise. Do this exercise for 60 seconds. 3. Elbow To Knee Crunch Touch your right knee with your right elbow for 30 seconds, then switch to the other knee with your right elbow in the next 30 seconds. 4. Diagonal Plank 30 seconds support your body with one arm and the next 30 seconds with the other arm. 5. Russian Twist ...

Sculpt sexy curves that accentuate your waist with this muscle-building strength circuit. News flash: Strong muscle curves look good on everyone. (Just look at these strong ladies who make muscles look drop-dead sexy.) By building strength in key areas (your shoulders, butt, and legs), you can make your body appear more shapely. This strength circuit incorporates dynamic, balance-based exercises that will engage your whole body—while also tightening the muscles around your stomach to help define your waist. If you're looking for a more intense ab burn, add this five-minute waist-sculpting ab routine at the end of your workout too. (Don't forget: Diet is just as important—if not more—than exercise for losing belly fat. Total Time: Up to 30 minutes You will need: Free weights 1. High low crunches   How to:    To perform this workout get a chair. Now sit down in front of the chair in the crunch position, starting with your feet under the chair. Move in the crunch position ...

To build robust shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job. While barbell moves often require a spotter, and most machines fix your movement in one plane of motion, dumbbells require all your stabiliser muscles to work, force your core to hold everything together and offer plenty of versatility with every exercise.   This three-part shoulder complex from trainer Tom Dyer puts dumbbells to good use in targeting all three heads of your deltoids, helping you increase and maintain tension on the muscles, starting with the weaker rear deltoids and finishing by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of.  Palms-In Shoulder Press Stand up and hold two dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause. Be careful ...