Exercise Chest Muscles, Especially Popular with Men

Training chest muscles is especially popular with men, they still radiate some strength.

For women it is of course very different, because the breasts largely hide the muscles from view. Nevertheless, well-developed chest muscles are also a nice plus for women. Training chest muscles is therefore for both men and women.

Exercise chest muscles

Macho exercise

The exercise for chest muscles is the well-known bench press. This “macho” exercise is often used as a measure of strength. The exercise is performed by lying with your back on a flat weight bench, lifting the bar from the supports until the bar is directly above the pectoral muscles and the arms are straight. From this position you lower the bar to the chest, around the nipples. You often see people not lowering the bar completely, then the range of motion is not fully utilized and the muscles are therefore not optimally trained. When the chest is touched, immediately begin to push up the bar while exhaling. Tighten the chest and extend the arms again. That’s one repetition. I recommend that after a warm-up set you always increase the weight slightly and then do sets of 12, 10, 8 and 6 repetitions,

Bench press, oblique presses

The disadvantage of the exercise is that the front of the shoulders must help a lot and for many people it is therefore better to start with oblique pressing. This is the same movement as the bench press, but the bench should now be set at an angle of 30 to 40 degrees. That way, the top of the chest is put under more strain. Women should start with this exercise anyway, because the top of the chest is the only visible part for them.


As the next exercise you do flyes. Use a flat bench every now and then, and an incline bench at other times. Lie on your back with a dumbbell in each hand and bring it sideways from right above the chest with the elbows slightly bent. Do a good stretch downstairs and then move them back in a wide arc while tightening the chest muscles hard.


As a last exercise you do pullovers. Lie your head over the end of a bench, grab the end of a dumbbell with both hands and let it stretch over your head with slightly bent arms until you almost touch the floor. Bring the weight all the way back up while tightening the chest.

Muscle pain is part of it

After two days, if you have never done this before, you will experience massive muscle pain . Do this once, twice a week at most (you shouldn’t neglect the other muscle group, of course) and after a few months you will have some pecs that you are proud of.

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Fitness at Home? 4X Tips! (Different Muscle Groups)

It’s raining outside. Your sports buddy has canceled. You don’t want to wait for your turn at your fitness equipment. In short: there are plenty of reasons to skip your hour at the gym. Those who exercise at home no longer experience these problems. Score! How do you do that? Read our 4x tips in this blog!

4x tips

1. Provide variety

It is important to train different muscle groups, also at home, when achieving fitness goals. This means that you can vary the exercises you do best. For example, train not only the arms, but also the legs, buttocks, back and stomach. You can do this by setting up a varied training schedule and bringing multiple devices to your home gym.

Another benefit to variance: it prevents your workout from getting boring! You keep challenging yourself by training multiple muscles. And that obviously makes sports more attractive.

2. Invest in quality equipment

When it comes to the devices you choose, we recommend that you go for quality. In this way you can enjoy it for years and you can assume that your devices will not just break down.

The cross trainer is also a favorite: a device with which you train a lot of muscles in an injury-free way. When purchasing this, it is important to pay attention to the loadable weight, the length and the resistance system.

3. Make a schedule

For those who go to the gym, it is quite normal to designate a number of fixed days per week for this. Our advice: do this for your home training too! This way you avoid falling down on the couch with the TV on in the evening, under the guise of ‘I’ll do it tomorrow’. Because that obviously doesn’t help you in terms of achieving a healthy lifestyle !

By agreeing on fixed days and times with yourself, you have a clear incentive. You also let yourself be less distracted. Doing the dishes or drinking an extra cup of tea is a thing of the past.

4. Make it fun

This tip is primarily intended for anyone who prefers to hang out on the couch rather than engage in sporting activities. Make sure you have fun in your sporting hours! There are several ways to do this. For example, turn on loud music !

Another idea: hang a TV in your gym. You can follow your favorite series and programs while exercising. In this way your sports time flies by. Also, now you can no longer use the watching TV excuse to not get off the couch!

Enjoy the luxury of exercising at home

With these 4x tips you can really make a party of fitness at home. Whoever chooses different equipment of good quality and ensures regularity in sports, achieves top performance. And with entertaining accessories such as a TV you will probably no longer be able to leave your gym!

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Responsible Weight Loss Without Diet: 5 Tips For Quick Results

Responsible Weight Loss Without Diet – Do you want to lose weight, but don’t want to follow a strict or complicated diet? Then this is the article you have been waiting for.

In this article, you’ll find everything you need to lose weight and reduce belly fat responsibly. Without diet, hunger or expensive supplements.

But beware : there are 2 common mistakes that can slow down or even stop weight loss. At the bottom of this article you can read which ones they are (and how to prevent these errors).

Also Read: Detox Smoothie – Detox Your Body With This Smoothie

5 Tips for responsible weight loss without diet

Responsible weight loss without diet

Do you want to lose weight easily without hunger, without yo-yo effect and without diet? Then follow the tips below and start immediately with responsible weight loss without diet!

1. Eat protein and burn more fat and calories

Proteins first of all ensure that you are full for longer. As a result, you automatically eat less throughout the day.

One study found that women who ate a lot of protein ate 441 fewer calories per day than normal. As a result, they lost 5 kilos in 12 weeks, without dieting.

But that’s not all. Your metabolism also speeds up when you eat protein. Your body needs more energy to process proteins. Eating a high protein diet can burn up to 100 extra calories per day.

You can find the most protein in meat, fish, eggs and cottage cheese. The products below contain the most protein per serving.

Eat these products and lose weight responsibly without a diet:

  • Chicken fillet: 23 grams of protein per 100 grams
  • Cod: 17 grams of protein per 100 grams
  • Cottage cheese: 18 grams of protein per 250 grams
  • Eggs: 18 grams of protein per 2 pieces
  • Vegetable products such as beans, peas, lentils, nuts, seeds and green leafy vegetables also contain a lot of protein.

2. Reduce hunger pangs with these meals

Hunger pangs influence your choices. It is a primal feeling that urges you to eat as many calories as possible. Not useful if you want to lose weight.

The rule of thumb is that every meal is high in protein or fiber.

Below I have listed a few examples for you:

  • Breakfast with oatmeal and linseed (high protein + high fiber)
  • Breakfast with a cup of cottage cheese, nuts and blueberries (high protein + fiber)
  • Eat rice cakes with chicken fillet and coconut oil as a snack (protein rich)
  • Eat a boiled egg as a snack (protein rich)
  • Eat at least 300 grams of vegetables with your evening meal (high in fiber)
  • Eat a handful of nuts as an evening snack (high protein + fiber)

3. Let your gut bacteria burn fat for you

Animal studies show that your intestines are incredibly important during weight loss. When researchers introduced the gut bacteria from an overweight rat to a thin rat, the thin rat automatically got fatter and fatter.

It also works the other way around: move the intestinal bacteria from a thin rat to a fat rat, and the fat rat becomes thinner without having to make an effort.

It works like this in humans: a good intestinal flora accelerates weight loss without diet.

Your action point : eat more fiber!

You can eat extra fiber at any time of your meal, just check out this high-fiber daily menu with 55.8 grams of fiber:

Breakfast: porridge made from 40 grams of oatmeal, 200 ml of unsweetened almond milk, 1 tablespoon of flaxseed and 100 grams of strawberries (8.3 grams of fiber)
Snack: 150 grams of blueberries (9.9 grams of fiber)
Lunch: green salad of 50 grams of mixed lettuce, ½ cucumber, 1 avocado, 100 grams of cherry tomatoes, 15 grams of sunflower seeds and a dash of lemon juice (15 grams of fiber)
Snack: 20 grams of walnuts (1.6 grams of fiber)
Dinner: bean dish of 150 grams of kidney beans, 40 grams of quinoa (uncooked weight), 100 grams of chicken breast, 1 small onion, ½ bell pepper and ½ zucchini (21 grams of fiber)
Snack: 100 grams of cherry tomatoes and ½ cucumber (2 grams)

4.Fill your stomach without calories

We will continue with the topic ‘fibers’. Because they not only stimulate your fat burning, but also ensure that you eat less without realizing it!

This works in 3 ways:

Fiber fills your stomach – you are full faster – you eat less
Fiber fills your stomach – you keep a full feeling for a long time – it takes a long time before you get hungry again – you eat less because of this
Fiber fills your stomach – your blood sugar level remains stable – this prevents attacks of ‘tasty appetite’ – you eat less
In short : by eating fiber-rich you can keep your healthy diet full!

But how do you get all that fiber?

The products that contain the most fiber are vegetable products . In particular vegetables, fruit, legumes and (pseudo) grains are full of it.

The reason? Right: all that extra fiber

5. Protein and fiber: a fat burn duo

You have read that proteins and fibers both suppress your feelings of hunger, and thus ensure that you automatically eat less (and therefore lose weight). The best thing is that there are products that contain a lot of protein and fiber.

These are the so-called vegetable proteins :

  • Beans (all types)
  • Chickpeas
  • Capuchins
  • Lentils
  • Spinach
  • Broccoli
  • Oatmeal
  • Tempeh

The advantage of vegetable proteins over animal proteins (such as meat, fish, dairy and eggs) is that vegetable proteins contain fiber, while animal proteins do not.

So opt for oatmeal for breakfast, a bean salad for lunch, broccoli with your evening meal, and tempeh instead of a piece of meat or fish. All these small adjustments ensure that you get more fiber.

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Detox Smoothie – Detox Your Body With This Smoothie

Smoothies are an easy way to add valuable nutrients to your day. Especially when you have a little less time to spare.

What’s the benefit? Except that it tastes good!
Drinking a detox smoothie provides you with essential vitamins, minerals, fiber, antioxidants and phytonutrients.

What are the benefits for your health? Below are some advantages:

  • More energy
  • Stronger immune system
  • Weight loss (less appetite for sweets)
  • Radiant skin
  • A more stable blood sugar level

What does a good smoothie consist of?

The best detox smoothies consist of natural, only “real” ingredients that are full of antioxidants, vitamins, minerals and healthy fats.

Antioxidants ensure the removal of free radicals. When your body is full of free radicals for a long time, this leads to a low resistance, bad skin and a lower energy level. It also contributes to the prevention of various forms of cancer.

Your body needs healthy fats to burn energy. It is the raw material for the building blocks of the body. It also gives a longer satiated feeling, so that you will reach for carbohydrate-rich products less quickly. Which is also beneficial for the weight.

You can vary endlessly with detox smoothie recipes. Make sure you don’t add too much fruit, because of a high fructose content. Combine with raw vegetables, herbs and spices.

The recipe below is an example of a detoxifying smoothie with the right composition.

Detox Smoothie Recipe

Detox Smoothie recipe


  • ½ avocado
  • 40 grams blueberries
  • 40 grams pineapple
  • Handful of fresh raw spinach
  • Handful of fresh raw kale
  • ¼ cucumber
  • 100 ml coconut water

Preparation method:

Mix all ingredients in the blender until it becomes a smooth smoothie.
Is the smoothie too thick? Then add some extra coconut water or tap water.

Also Read: Vitamin B for maintaining healthy, strong and thicker hair

What makes this detox smoothie so healthy?

Avocado: Avocados are low in fructose and rich in the healthy fats the body needs as an energy source.

Kale: Kale is full of vitamins K, A and C and antioxidants. This vegetable has been proven to have a lower risk of at least five cancers and help protect your DNA from damage.

Blueberries: Berries have a lower sugar content than many other fruits, making it better for your insulin levels. It is full of antioxidants that are beneficial against skin aging, type 2 diabetes and cholesterol.

Pineapple: Pineapple is rich in vitamin C. It contains an enzyme that is beneficial for your digestion, is anti-inflammatory and contributes to a better resistance.

Spinach: Spinach is rich in vitamins, minerals and antioxidants. It protects your body from free radicals and is anti-inflammatory.

Cucumber: Cucumber consists of 95% water, ideal for hydrating your body. It has an anti-inflammatory effect and contains lignans that are beneficial against several cancers.

Coconut water: Coconut water hydrates your body (also consists of 95% water) and contains many minerals, such as potassium, calcium, magnesium, sodium and copper. It ensures a good pH value in your body.

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Vitamin B for maintaining healthy, strong and thicker hair

Vitamin B is the most famous vitamin for your hair. Vitamin B is the most important vitamin for the health and growth of your hair. To prevent hair loss, it is important that you get enough vitamin B. Below I will discuss the most important B vitamins for your hair. If you want to take vitamin B supplements, I would not take these separately because the vitamin B family is all linked and also needs each other to work properly. Read this post https://hairsolutionsblog.com/hairmax-reviews for more details.

Biotin (B8, H)

Biotin is known for its hair strengthening properties. It provides healthier hair by improving elasticity and protecting hair from drying out. This hair vitamin also aids in the production of keratin, the protein that makes up our hair. We need between 30 and 100 mcg of biotin per day. Biotin can be found in: Brown rice, bulgur, green peas, lentils, oats, bananas, mushrooms, eggs, organs, nuts, soy, legumes and whole grains.

Inositol (B7)

One of the most important and greatest benefits of this vitamin for your hair is that it counteracts the negative effects of dihydrotestosterone. dihydrotestosterone or DHT causes the death of the cells that have to make new hairs. By blocking this, you will get less hair loss. Inositol also works well with vitamin B4 (Choline). When these two are brought together they form phospholipids. These are known for developing healthy hair follicles. Inositol can be found in the following foods: Beans, citrus fruits, whole grains, organ meats, brown rice, raisins, bananas, nuts and oats.

Pantothenic Acid (B5)

Pantothenic acid is very important for your hair. It is very effective in the prevention of gray hair, protecting the hair follicles and hair cells and also helping to remove the dead skin under the hair. This clears the way for new hair to grow. Pantothenic acid is in almost all vitamin B supplements, but can also be obtained from certain food products such as grains and eggs. Pantothenic acid, however, is very dependent on the other B vitamins, so it makes no sense to use this substance separately.

Kabolamine (B12)

Vitamin B12 is really the most important vitamin B, because without this substance our hair will fall out irrevocably! Vitamin B12 ensures that we can produce enough red blood cells that will support the hair. These red blood cells will constantly transport oxygen to the hair follicles. Without enough oxygen it is not possible to maintain our healthy hair. Fortunately, vitamin B12 can be stored in the liver. If we have taken too much vitamin B12 through our diet for a day, we can save the rest for a day when we have not taken enough. This can be tracked for 2 to 5 years. Vitamin B12 can mainly be found in animal sources such as meat. It can also be found in: Milk, shellfish, oysters and eggs.

4 Foods To Burn Body Fat Quickly

Different foods also have a different effect on your metabolism . Some foods even make you lose fat more easily. For example, they prevent you from storing fat, or cause your body to use more calories in digestion. The advantage of these natural fat burners is that they do not contain any chemicals, are inexpensive and are very easy to use in your regular meals.

In addition to the foods below, there are a number of general things to keep in mind when you want to burn optimal fat. For example, it is important to drink enough water. With about two liters a day you can be sure that you stay hydrated enough.

Drinking enough water is not only important for the optimal functioning of your body. It also helps you speed up your metabolism . It is also wise not to drink too much alcohol , as that temporarily halts the metabolic processes in your body. Below https://fatburnertalk.com/garcinia-cambogia-extra-pills-reviews/ give you a list of natural fat burners and explain how they make you lose weight more easily!


Calcium is a very powerful natural fat burner. It not only prevents the formation of new fat, but also stimulates the breakdown of the body fat that is already there. As you probably know, this mineral is mainly found in dairy products such as milk , yogurt and cheese – but also legumes and pseudocereals such as quinoa are full of it.

Meat and fish

Your body needs relatively much energy to digest proteins , compared to fat and carbohydrates . That means that the number of calories you burn with it is relatively high! Lean meats are good sources of protein , as are most fish, which also provide fat-burning omega-3s.

Whole grain products

The benefits of whole wheat products are twofold. First of all, they keep your insulin value low. This ensures that you are less bothered by binge eating . In addition, its digestion also costs your body a lot of extra energy thanks to the many fibers . About twice as many as with ‘white’ variants. So leave that white bread aside and go for the whole wheat version.

Chili peppers

The last on this list of natural fat burners, but certainly not the least: chili peppers. Chili peppers contain capsaicin. This substance causes your body to burn more calories, according to a study. That effect remains strong when you dry or even cook the pepper. Good news for those who like spicy, in short!

Burn fat with this natural remedy

Burning fat always includes three basic rules to help you get good results in a short time: a healthy diet, regular exercise, and trying to burn more calories.

You will need to make a few changes in your daily life to achieve these three goals, but these rules are the key to success if you want to lose weight and keep the weight off.

In our search for the best means to stimulate fat burning and reduce bloating, we came across a great natural treatment for inflammation in the digestive system. This can help you purify your body and lose those unwanted pounds.

If you have already established your diet and training schedule, but still want to improve its effect to some extent, then please read this article. You can discover a great remedy that can help you burn fat.

What is this natural remedy that helps burn fat?

The treatment we discuss in this article takes advantage of the properties of cinnamon and bay. Both of these products are known for the benefits they provide to the digestive system and their anti-inflammatory ability.

Drinking a tea made from these two ingredients is a good way to burn more calories, improve your metabolism and thereby lose weight.

Why cinnamon?

Thanks to its delicious aroma and mild spicy taste, cinnamon is very popular all over the world. However, in recent years, cinnamon has also been used to promote weight loss by consuming this spice regularly. The ingredients in cinnamon slow down the breakdown of carbohydrates.

Cinnamon can also help lower your blood sugar levels by up to 29%, which will make you crave less food and thus limit your caloric intake.

When you consume cinnamon, a chemical reaction takes place in your stomach that accelerates your metabolism, causing you to burn fat faster and reduce any bloating in your abdomen.

Why laurel or bay leaf?

The laurel plant is said to support good digestion and ease the discomfort caused by stomach acid , intestinal gas, or abdominal pain.

In addition, laurel is said to have diuretic properties that facilitate the removal of excess fluid from the body. This would be by promoting good kidney function.

However, these claims have not been clinically proven. This last point in particular is important when burning fat. New studies are still being conducted to better understand the effect of laurel.

How do you make cinnamon and laurel tea?

Drinking a tea made from cinnamon and bay leaves is one way to help your body get rid of toxins . In many cases, these toxins can cause your metabolism to slow down and therefore no longer function optimally.

This natural remedy is becoming increasingly popular and therefore more and more people are trying to convince others of the beneficial effect of the tea.

Cinnamon contains a component known as coumarin. This ingredient can be toxic if you ingest too much of it. Therefore, you should never exceed the recommended dosage for this tea.