MUSCLE GROUPS TO TRAIN TOGETHER!

Muscle movements and muscle pairing must be done in a way that allows each body part adequate rest and recovery while still allowing you to hit the gym the next day. It is important to understand that when you are in the gym training you are breaking down the muscle, and the recovery time out of the gym is when your muscles repair themselves and grow. You must set yourself up for success by adequately splitting up training every muscle group across the week while maximizing rest time for each body part. That means not training two upper-body "pull" movement muscle groups on consecutive days or two upper-body "push" movement muscle groups on consecutive days. This also means using lower-body muscle days to break up the days you are working upper-body as these movements typically do not incorporate upper-body, giving those muscles a day off. 

An example of a 4 to 5 day split that allows for adequate body part rest: 

Day 1: Back and Biceps (Pull and Pull) 

Day 2: Lower-Body, Quads Focus, Calves (Lower Body)

Day 3: Rest 

Day 4: Chest, Shoulders and Triceps (Push, Push, and Push) 

Day 5: Lower-Body, Hams Focus (Lower Body) 

Day 6: Abs (or incorporate abs into another day and eliminate this fifth day) 

Day 7: Rest 

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Delicious Smoothie for Flat Stomach!

You do your best to get a flat and ripped stomach but still there is no evident result. It is high time to introduce the real combination and to get the abs you have always been thinking of.

Certain fruits blended into a refreshing smoothie does wonders in helping you obtain a flat stomach along with exercise. Here are just a few:  Kiwi consists mainly of water, so eating them on daily basis will help you reduce the belly fats and at the same time it will satisfy your hunger.

Pineapple is well known to burn calories and extra fat accumulated around the stomach mainly for the presence of the enzyme bromelain.

Oranges will save your stomach from uncomfortable and unwanted expansion. Citrus fruits will not only help you burn belly fat, but also will provide you with the desired nutrients for all vital organs. 

Lemon! if your intake of lemons is regular, then you speed up the process of losing weight and getting tiny belly. The effect that your body gets is amazing as you will manage to flatten your stomach and shape your body.

STRONG GLUTES: The Muscle You Aren't Working

Your glutes are perhaps the most powerful collection of muscles in your body. Which means weak glutes negatively impact your entire muscular system.

Use this plan to activate your glutes and maximize your body's potential. In weeks you'll increase lower-body strength, decrease your injury risk, and burn more fat.

The Warmup
Before you improve glute functioning, you need to address your limited flexibility. If you tend to sit all day, the front of your hips may be extremely stiff. Begin each glute workout with the kneeling hip flexor stretch in order to help loosen your hips and maximize your lower-body performance.

Kneel on your left knee, tighten your left gluteus maximus, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip.

SEE EXERCISES

T-BAR BACK WORKOUT: The Old School Way!

Two machines mimic the T-bar row, one with a chest support and one without. Still, for the old-school among us, neither comes close to the sheer simple brilliance of tucking one end of a barbell in the corner, loading the other, taking a hand-over-hand grip and rowing your back muscles into sweet oblivion.

Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lower trapezius) 

Strengths: The T-bar’s slight edge comes in the placement of the weight directly underneath the torso and a more advantageous angle of attack. The angle of the body makes it easier to do correctly. T-Bar is excellent for thickness in the midback area.

DARK CHOCOLATE: Good for Love and Your Health!

Are you contemplating about giving your special love one some 'Dark Chocolate' for Valentine's Day, because he lives a healthy lifestyle?  Don't worry!  Dark chocolate has recently been discovered to have a number of healthy benefits. While eating dark chocolate can lead to health benefits remember that chocolate is also high in fat. So, a small box of Dark Chocolate is fine. Here are some benefits:

1) Dark Chocolate is Good is for Your Heart

Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). 

2) Dark Chocolate is Good is for Your Brain  

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke. Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health.

THE PUSH UP! The Godfather of the chest workout

The PUSH-UP is the Godfather of the chest workout. It’s been around forever and believe it or not…it’s evolving. Why? Because it works and there’s never just a single way to do any exercise.

The push-up—like any type of press or pull—requires the use of several muscle groups working on concert. But unlike some of its barbell or dumbbell counter-parts, the push-up calls several smaller muscle groups—which work as stabilizers —into play. Your abs, serratus, lower back, hip flexors and rotator cuffs all reap the benefits of a well-executed set of push-ups, even though your pecs are the main target. And strengthening that supporting cast will only help you on your bigger moves for your chest like heavy incline presses.

TATTOOS: The Bodies New Art

Damn! Baby got body and tattoos!
TATTOOS…you either love them or hate them. Why are tattoos so popular with athletes, entertainers, celebrities and in today’s society period? Most people who have tattoos will say that they got it for a specific time or person in their lives that they will never forget. Others say that they feel more adventurous and don’t really have a specific reason for getting their tattoo. For some people, tattoos make them feel different from other people. Some people say it is art. In an NBC News article a young man said, “Your body’s an empty canvas, so you almost want to continue to add to it.” Fads and styles come and go. However, I am pretty sure tattoos will never die! By the way, twenty-four percent of Americans between 18 and 50 are tattooed! What's your take on tattoos…do you love them or hate them?  We like to hear your feed back!

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BICEPS AND TRICEPS: Intense Arm Training

Do you want bigger and stronger arms that rip through your shirt? Of course you do! Well, incorporate our Intense Arm Training workout routine that’s certain to spark growth and ignite pumps like never before to your biceps and triceps. Start off with the Standing Barbell or EZ-Bar Curls. Since you can move the most poundage with standing free-weight curls choose a very heavy weight so you reach failure within a relatively low rep range.

Biceps Training workout

Standing Barbell or EZ-Bar Curls 3 x 5-8 reps.

For both the Seated Alternating Dumbbell Curl and Preacher Curls the seated position reduces body swing. However, the alternating dumbbell arm curls and one-arm dumbbell preacher curls introduce a short rest period.

Seated Alternating Dumbbell Curl 3 x 8-10 reps

Preacher Curls 3 x 8-10 reps

One-Arm Dumbbell Preacher Curls 3x8-10 reps

Hammer Curls 3 x 8-10 reps

Concentration Curls 3 x 8-10 reps (2) 

Click here for: Triceps Training Workout

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PLAYING SPORTS: Can Improve Your Health!

Sports and other physical activities have innumerable physical health benefits, including improved cardiorespiratory and muscular fitness, bone health, increased life expectancy, and coronary health. Sports can also help prevent various types of cancer and weight gain and have positive effects on mental health by reducing depression and improving cognitive function.

THE EMPIRE: Normalizes gay romantic relationships

This week, Fox's Empire premiered on Fox to 9.8 million total viewers. As TVline notes, it's the network’s highest-rated series launch in three years (since Touch), and broadcast TV’s No. 2 debut of the season (trailing ABC’s How to Get Away With Murder).That's a game changer. Not only because it's the first TV show from director Lee Daniels. Or because it involves black Oscar-caliber actors working in the network TV idiom. But, as Kelly Carter wrote on BuzzFeed, it means Being Gay and Black on TV will never be the same."

The Empire is a musical soap opera that focuses on  Lucious (Terrence Howard) and his estranged ex-wife mother Cookie (Taraji P. Henson), and their three handsome sons: Andre (Trai Byers); Jamal (Jussie Smollett), and Hakeem (Bryshere Y. Gray).

Flex of Body Boyz United 'Chest Workout'

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GYM ETIQUETTE: The 7 Rules of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying- training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

GYM ETIQUETTE #1 'Don't hog the bench and a bunch of weights for yourself''
The first one should be the most obvious and self-explanatory, but many guys just don’t get it. The gym is a public space, and the weights and bench belong to everyone. If the gym is nearly empty, rest on the bench all you want or circuit train throughout the entire gym. But if it’s packed (as it is on most weeknights after working hours), don’t hog a bunch of equipment and bench for yourself. If you absolutely need several pairs of dumbbells for a long giant set, be prepared to let other people work in. The same applies with sharing the bench during your rest period...wow!

BREATHE: Your way into better health!

Breathing is so natural, we hardly ever think about it. But have you ever wondered why your doctor ask you to take breathe in deep breathe and exhale slowly?...What are they looking for, and why does it feel like this is the first time you really BREATHE?  Well, every part of the body is affected by breathing properly.  And there's a way to do it right and incorrectly

The Importance of Breathing Properly

Dr. Adrew Weil said: "Improper breathing is a common cause of ill health. If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. There's no single more powerful--or more simple--daily practice to further your health and well-being than breath-work." Dr. Weil, author of "Breathing: The Master Key to Self-Healing," claims that because breathing is a controllable event that can be regulated, it's useful for attaining a relaxed and centered state of mind.

LEG PRESS MACHINE: For greater emphasis on the quadriceps

Leg press machines provide an alternative to the traditional squat by bringing the weight to you. These machine types feature either a 45-degree tilted “sled” that features a platform and moving weight rack or a lever platform that moves horizontally from a seated position. The leg press machine has some distinct advantages over other exercises and machines like it, especially for its muscle targeting purposes. The leg press machine acts as a guide to proper leg and back positioning for you as you work your quadriceps.  Body Boyz United workout plan:

Emphasizing the Quadriceps

The quadriceps muscles are a group of four muscles in the front of your thighs that help you kick and lift your legs. Although the action of a leg press machine may closely mirror a squat, the leg press machine places greater emphasis on the quadriceps, according to “Muscle & Fitness” magazine. While you utilize less stabilizer muscles, such as the glutes and hamstrings, having your legs in the air and pushing against the platform places greater emphasis on the thighs. When you are really working to build your quadriceps, the leg press machine especially targets these muscles.

Foot Position Changes

The leg press machine typically features a wide platform that allows you to change your foot positioning to target different aspects of your legs. For example, moving your feet higher up on the platform helps to target your butt muscles in addition to your thighs. If you move your feet lower on the platform, you will further target your quadriceps muscles. 

For a complete leg workout plan and more visit: Body Boyz United ~ Empowering U2B-Body Fit! Follow us: Facebook, Instagram, Twitter  and Youtube.

STRETCHING: Is best after your warm-up and workout

Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is important after a workout as well. Stretching properly may reduce muscle injuries and provide benefits like increased flexibility and joint range of motion, correct exercise posture and relaxed muscles.

Stretching Tips

1.      Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bobbing or bouncing while stretching for this may damage the muscle you are stretching.

2.      Practice equality. Make sure you stretch both sides equally, so all of your muscles are evenly ready for action.

3.      Stop if it hurts. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

4.      Remember to breathe. Breathing is a necessary part of any workout, including stretching.

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WARM-UP: Your body before any physical activity

It's important to warm up your body before any physical activity. Warming up goes a long way toward preparing the body for exercising, both physically and mentally. Most importantly, it can help prevent injuries. The term "warm-up" describes many light-aerobic and cardiovascular activities, which should last about 5-10 minutes, and done before stretching. Yes, stretching works best when performed after warming up. When you warm up, you are literally warming up the temperature of both your body and your muscles in preparation for your intense gym workout.

Benefits of Warming up:

·         increases your heart and respiratory rate

·         boosts the amount of nutrients and oxygen delivered to your muscles

·         prepares the body for a demanding workout

·         makes it easier to burn calories

·         extends your workout

Types of Warm-Ups:

Is simply the activity you are about to do but at a slower pace.

Brisk Run or Sprints:  If you're about to go for a brisk run or sprint, warm up with a light jog.

Weight Training: Lift and lower your weights slowly. If you have to swing to get the weight up, chances are you're using too much weight.

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The perfect time to get fit!

Model: Glenn Miller - Photo by: Steven Williams

It's a New Year! That means its the perfect time to be committed to a new fitness lifestyle! In your quest for a better and healthier you, its important to set small goals that you can achieve. Also, its important to have a fitness plan. We recommend starting with Body Boyz United fitness model "Glenn Miller Weekly Workout Plan." Glenn Miller's workout plan is great for beginner and intermediate trainers. The plan covers all the muscle groups in a simple four (4) day week exercise regimen, and the fifth day as a mix and match to work on muscle groups that need extra attention. Also, remember a healthy diet with daily vitamins and supplements are equally important. For this and  other workout plans visit: Body Boyz United   ~ Empowering U2B-Body Fit! Follow us: Facebook, Instagram & Twitter