Love Handles

How To Get Rid Of Unwanted Love Handles

Meal Plan & 6 Tips How To Lose Those Love Handles
If you are reading this article you would like to lose ‘love handles’. A lot of people do, but it’s really no big deal, because they are the first thing to come and the very last to go. We are of course talking about love handles.

No matter how much you exercise they don’t seem to go away and your body is stuck with two bumps on the sides. However, don’t despair, there is a solution to your problem! You are probably thinking that you need to overhaul your physique, change your fitness regimen and you would be right, but that is only secondary. The first and foremost thing to do is change the way you eat.
According to leading high-intensity gym trainers, eating right is the best way to lose any excess fat on your body.

By eating right, they mean throwing out all processed, chemically altered or packaged foods out of your schedule and replacing them with whole foods such as fruits, veggies, anti-inflammatory roots and herbs, recommended meats and eggs and some healthy fat, because no diet is complete without it.

If you want to begin the process, here is a small guide that will help you change everything you need to change in order to get rid of your love handles. It isn’t easy, but with enough dedication it will work.

1. So, how do I eat to get rid of love handles ?

Before you shout out “cut off carbs!”, don’t. Carbohydrates are an essential part of your diet and you need the healthy ones in order to get enough energy and a fast enough metabolism. If you don’t, your body goes into conservation mode and saves as much as possible – burning fat is simply last on the list. While we’re on the subject of fats, you want the healthy ones. Avocados, seeds, nuts, fatty fish, olive or coconut oil, you will need some to get rid of those love handles and one way to do it is to substitute oils for butter and your soft cheese for a hearty but healthier hard cheese.

Aside from fat, you also need to watch what kind of carbs and proteins you eat. Grass-fed beef trumps the regular stock at the market and cage-free eggs do the same to the “normal” ones. Aside from tasting better and being healthier, organic meat and milk have up to 50% more omega-3 fatty acid, and some linoleic acid.

You’ll be thankful for it when fat loss starts being evident. Aside from these, you also want to get enough vegetables in your food. Celery, spinach, cucumbers, whatever you want – they’re healthy, eat them at home, at work, wherever you want. You can use spices such as turmeric (fresh, dried, your call!) or ginger for their anti-inflammatory effects, and substitute stevia for your run-of-the-mill artificial sweeteners which still fatten you up. The fake sugar does indeed have no calories, but it will make you crave carbs and significantly increase your appetite.

This diet and in fact the entire procedure is so fine-tuned that you will also need to look at the everyday vices. Most people drink coffee and that’s completely okay, as long as it’s not more than 1-2 cups per day. Sugar, creams, milks, sweeteners, you want to forget all those. Maybe add some agave and almond milk, maybe infuse some beans with vanilla, maybe substitute it all for decaffeinated green tea.

Whatever floats your boat. If you drink alcohol, it may well be the cause of your love handles and it might be the solution to them as well. Wine, beer, cider and other low alcohol content drinks have over 100 calories per glass! Count your calories well, they stack up quickly, and especially quickly if your weekends involve lots of alcohol.

2. That’s all fine, but what do I eat?

When it comes to protein, you want chicken (in all forms as long as it’s natural!), lean beef, ground turkey, fish such as tuna, salmon, tilapia, steak, shrimp, even tofu if you’re a vegetarian. You can also mix with whey protein powder, pea protein or hemp protein. You need these every time you eat, so don’t forget them!

With carbohydrates, you need to be way more calculative. If you’re looking for complex carbs, look to sweet potatoes, quinoa, oats, wild or brown rice or whole-grain pasta. Whatever bread you eat, remove it and substitute it with Ezekiel bread. You’ll thank me later. Eat these carbs three to four times a day.
When picking out what fats to eat, keep in mind that they have to be natural and healthy. So, consider nuts such as almonds, pecans, cashews (or nut butters, even), oils such as coconut or olive oil, hummus, avocados, olives and so on. You can eat these twice a day.

There is a popular urban myth going around that you could eat as much fruits and veggies as you like. Well, that’s only partially true – veggies will rarely throw things off balance, and the most effective ones for weight loss are beet greens, chard, watercress, kale and spinach.

Eat them every time you have a meal. However, the false part of this urban myth is that you can eat as much fruit as you wish. You should avoid high-sugar or dried fruits and keep to your tomatoes (I know, right), eggplants, watermelons, avocados and berries such as blackberries, strawberries and raspberries. Eat these twice a day, with one serving being a piece of fruit or half a cup of berries or chopped fruit.

Last but not least, while we’re on the subject of portion sizes, if you don’t have a scale or have never measured your food, consider this: proteins should basically amount to the size of your fist. Complex carbohydrates should be the size of your palm, and healthy fats about as big as a golf ball. Your veggies are two handfuls.
Here are a few meals that you can prepare in order to get your weight loss mechanisms going:

3. Meal Plan

This meal plan will help you jumpstart your weight loss mechanisms and be healthier altogether.

First meal of the day, get half a cup of oats and cook them with water and cinnamon. Also, one whole egg and three scrambled egg whites (no yolk) with spinach, peppers, onions and a dash of coconut oil. If you must have coffee, take it with stevia and almond milk.

Second meal, grab a blender, throw in some black cherries, kale, almond milk and some of your whey protein powder. A cup of unsweetened green tea makes this meal complete.

Third meal: grab some spinach, tomatoes, peppers and an avocado and make a salad. Throw in a chicken breast, some oil and vinegar, maybe some spices and it is done. Half a sweet potato and another cup of unsweetened, decaffeinated green tea are the last touches to this meal.

Fourth meal is usually after your workout, so all you need is a whey protein shake and an apple.

Fifth meal can be a bit fancier: salmon with some garlic asparagus and lemon, a large (but not too large) leafy green salad with some oil and vinegar. Add yet another cup of green tea, same as before.

Sixth meal If you really need another one, you can have a sixth meal before bed which is only scrambled egg whites. Don’t exploit this one too much though.

4. Alright, I’m full. What now?

Now, we’re going to look at your lifestyle. It is extremely important to have a grasp of what and when you are doing so that your lifestyle will work to your goal of shedding those love handles.

First and foremost – you need to sleep. Like, you really need to sleep to lose body fat. When you don’t, your hormones get crazy and weight loss doesn’t go with that. You don’t want to feel hungry all the time, you don’t want to slow down your metabolism and you especially don’t want to feel like you’re on the last ounce of energy and about to crash at any moment. In short, you don’t sleep – you’re stressed. And when you’re stressed, you want sugars, carbs, fat because they make the body produce serotonin, which calms you down. So get at least 7-8 hours per night.
Next, you need to rest. Don’t be all those people that overwork themselves or diet like there’s no tomorrow. That can have a counter effect and you can be stuck with that fat you are so desperately trying to get rid of. When you don’t rest, again, you get stressed and that makes the body produce cortisol, a stress hormone. So focus, but channel your focus to logical steps.

Finally, you need to get your body working. In order for everything you eat and do to be effective, your metabolism has to be on point, so in the morning right after waking up, have a 16oz glass of water with the juice of half a fresh lemon. It will help.

5. What about training?

Well, you need to train. That’s fairly obvious. However, you also need to dispel the myths that go around the gyms – that specific exercises will work on specific areas and burn off some specific fats. Spot training, as they call it, is a nice idea, but it’s just an idea. Do hard, HIIT cardio, some total-body strength training and long and slow distance sessions. These will help shed fat off all of the stubborn areas and you will feel amazing.

If you are looking to build lean muscle, do compound lifts. Squats, deadlifts, thrusters, hang cleans will all help you by stimulating your metabolism to work on that excess fat even when you’re resting. If you want to work on your core and become stronger all-around, do barbell front squats and weighted planks. They’re amazing for your strength.

If you want to discharge as many calories as possible, use HIIT cardio workouts. Their effect is maximized because they work up to 48 hours after you have finished your exercise, and springing on a track or bike will work wonders for those flabs you want to lose. If all of this seems familiar because you’ve been going to the gym for a while now, try shocking your body. Pump your cardio up one to two times a week or put in a whole new 45 minute cardio session, which will burn fat for energy while you are still on the machine.

6. So how do I train like that?
When you outline a week, you should have total-body strength training on the first, third and fifth days. You should do high intensity interval training on your second and sixth day, with a long and steady-state distance cardio on the fourth day. Like many before you, you should rest on the 7th day.

Brandon Curry Mr. Olympia 2019 Winning Video

People Choice award, dethroning 2018 winner Roelly WInklaar. Mr. Brandon Curry is ranked no. 1 among top five Mr Olympia in 2019. Here is the list:

Brandon Curry
William Bonac
Hadi Choopan
Dexter Jackson
Roelly Winklaar

Brandon Curry’s Wiki and Bio

Everything about Mr. Olympia 2019 Brandon Curry – Wiki, Net Worth, Diet, Photos, Workout Videos, Routines and Unknown Facts.

Brandon Curry is the new 2019 Mr. Olympia winner while Hadi Choopan was the winner of the

Full Name: Brandon Curry
Weight – 255 – 265lbs (115.7 – 120.2kg)
Height – 5’8″ (172.5cm)
Age – 36
Date of Birth – October 19, 1982
Nationality – American
Profession – Professional Bodybuilder
Era – 2000, 2010, 2019 

Brandon Curry’s Competitions, Awards, Titles and Accomplishments

2019 Mr. Olympia 2019
2017 Arnold Classic Australia, 1st
2015 IFBB Dayana Cadeau Pro, 6th
2015 IFBB EVL’s Prague Pro, 11th
2015 IFBB Arnold Classic Europe, 9th
2015 IFBB Olympia Weekend, 16th
2015 IFBB Arnold Classic Brasil, 5th
2015 IFBB Toronto Pro Supershow, 1st
2015 IFBB Arnold Classic Australia, 5th
2015 IFBB Arnold Sports Festival, 7th
2014 IFBB Arnold Classic, 8th
2013 IFBB Arnold Classic Europe, 8th
2013 IFBB Olympia Weekend, 16th
2013 IFBB Arnold Classic Brazil, 1st
2012 IFBB Dallas Europa Supershow, 7th
2012 IFBB PBW Tampa Pro, 6th
2012 IFBB Mr. Europe Grand Prix, 8th
2012 NPC Emerald Cup, NP
2012 IFBB Arnold Classic, 7th
2011 IFBB Olympia, 8th
2011 IFBB Pro Bodybuilding Weekly Championships, 8th
2011 IFBB Toronto Pro Super Show, 3rd
2011 IFBB New York Pro Bodybuilding, Figure & Bikini Championships, 10th
2010 IFBB Europa Super Show, 8th
2010 IFBB Pro Bodybuilding Weekly Championships, 6th
2008 NPC USA Bodybuilding & Figure Championships, 1st
2008 NPC Los Angeles Bodybuilding, Figure & Fitness Championships, NP
2007 NPC National Championships, 2nd
2005 NPC Collegiate Nationals, 1st
2005 NPC Collegiate Nationals, 1st 

Brandon Curry Unknown Facts

Brandon Curry was born in the year 1982 and he went on to win Mr. Olympia 2019 by beating William Bonac. His net prize for Winning is $400,000. Brandon Curry was so confident of winning the title, At Olympia 2019 Press Conference he said – “This Year Ain’t Open, It’s Mine!”

Phil Health is expected to be Brandon Curry’s toughest competitor in 2020. Curry will face a massive battle to defend his title, especially if Winklaar improves his conditioning and Choopan continues to grow.

Brandon was a sporty child in his youth; taking part in football, track and field, and gymnastics. He discovered fitness at the age of six, when he received a pair of dumbbells for his birthday. From there, Brandon began building a career in fitness; becoming a certified personal trainer, and later, an accomplished athlete. Brandon Curry will be turning 37 years old next month.
Brandon Curry Training

Combining Strength and Hypertrophy Training

Brandon trains in the gym four to five times per week, depending on how he feels. Usually, he works his chest, back, and shoulders altogether on Mondays; putting emphasis on muscle hypertrophy by doing 10-12 reps, and slow concentrated movements.

On Tuesdays, he usually trains to increase his strength; using different strength techniques, long rest periods between sets, and low reps to get the best out of his workout.

Tuesday is followed by a rest day, after which Brandon trains once again on Thursday and Friday. The weekends are usually his off-days.

Changing the Styles

Brandon sometimes changes everything up in his training regimen. An example of this would be training for hypertrophy every day of the week, or working out only two times per week and doing full body strength circuits.

He believes changing the styles of his workouts gives him the most muscle ‘gains.’

Brandon Curry’s Workout Schedule

Monday: Chest, Back, Shoulders (Hypertrophy)

Tuesday: Legs and Arms (Strength)

Wednesday: Rest

Thursday: Chest, Back, Shoulders (Strength)

Friday: Legs and Arms (Hypertrophy)

Weekends: Rest

Brandon’s Training Techniques

Double Contraction 1 1/2 Rep Techniques: 1 1/2 rep = 1 rep

For example, when Brandon does bench press – he goes down, halfway up, down again, and then pushes the bar all the way up. This counts as one rep.


This training technique consists of doing one big set which consists of three small sets with 10-seconds rest between each. During the whole set, Brandon uses the same weight.

Wave (Used During Strength Days):


Set 1 at 150 lb for 5 reps

Set 2 at 160 lb for 4 reps

Set 3 at 170 lb for 3 reps

Set 4 at 155 for 5 reps

Set 5 at 165 for 4 reps

Set 6 at 175 for 3 reps

Favorite Body Part

Brandon likes training his hamstrings and back the most. Some of his favorite exercises for these body parts are deadlifts, lying leg curls, pull ups, and t-bar rows.

Using Wrist Wraps

Brandon doesn’t like wearing straps because he finds them uncomfortable to wear. He advises, “I don’t believe you should use them unless your grip is gone and that is the only way you can overload the muscle you’re training. Even still, I don’t use them.”
Brandon Curry Diet

Brandon has up to seven or eight meals a day, consuming mostly whole foods. His typical day-to-day foods are oatmeal, eggs, vegetables, meats, fruits, rice, nuts, and sweet potatoes. In terms of cheat foods, Brandon eats them every now and then. His favorites are gummies, fruits snacks, and chocolate bars.

For supplements, Brandon consumes;



Fat Burner



Brandon Curry Photos

Brandon Curry Workout Videos

Brandon Curry Mr. Olympia 2019 Winning Video

Top 10 Exercises You Need To Do For Achieving Single-Digit Body Fat

You can incorporate any of the moves into your current workout or use them as a complete workout and turn them into a circuit to burn off over 500 calories.

Put these moves in your workout and consider the days of unwanted body blubber numbered! Just complete two reps of each exercise for 20 sets in 30 minutes.

Kick through

How to: 

Begin by resting on your hands and knees, palms flat on the floor and arms extended directly below your shoulders.
Lift your right knee off the floor and twist your hips to the left, pivoting on your left foot and drawing your left arm around as you extend your right leg out to the side.
Draw your right leg back in and return to the starting position, before immediately alternating legs for the next rep.

Jumping jack dumbbell press

How to: 

Begin standing with your feet shoulder width apart, holding a pair of dumbbells at around ear height with your upper arms parallel to the floor.
Jump up spreading your feet out and simultaneously press the dumbbells upwards over your head.
Hop back to the starting position and as you do, lower the dumbbells back to the sides of your head.
Mountain climbers

How to: 

Set up in a push up position, with your arms extended directly below your shoulders and your body forming a straight line from head to heels.
Keeping your core braced, lift your right foot and draw your knee up towards your chest.
Return to the starting position and alternate to your left leg, keeping the intensity high.

Jump lunges

How to: 

Begin standing tall, then step forward with your left foot and drop into a lunge by bending the front knee.
Lower until your right knee brushes the floor, then drive explosively through the hips to switch the position of your legs, cushioning your landing by dropping into the next lunge.
Use your arms for propulsion and aim for as little vertical lift as possible. 

Around the world push-ups

How to:

Set up in a push up position, with your arms extended directly below your shoulders and your body forming a straight line from head to heels.
Lift your right hand off the floor and extend your arm outwards at 90 degrees.
Slowly raise your arm up and around in an arc, keeping your eyes focused on your hand as you pivot on your left foot and twist your upper body.
Bring your right hand down to the floor as you complete a full 180 degree turn, so that you finish facing the ceiling.
Now lift your left hand and bring it over your body, supporting yourself on your right arm as you pivot once again and assume a push up position.
From here, complete one push up by lowering your chest to the floor and exploding upwards.
Repeat in reverse to perform your second rep.

Barbell front squat to shoulder press

How to:
Hold the barbell at shoulder height, using your hands to support the bar with palms facing up and wrists facing forwards.
With the bar resting across your upper chest, lower yourself into a sitting position by pushing your hips backwards.
When your thighs are parallel to the floor, drive up through the legs, using the momentum to extend your arms directly overhead to perform a shoulder press.
Slowly lower the bar back to your chest, then go again. 

Burpee tuck jumps

How to: 

Drop down to place your hands flat on the floor, kicking your legs back into a plank position as you lower your chest to the ground.
Hop your legs in towards your body so your feet are flat on the floor, then extend your arms and rise up into a shallow squat.
Use your arms to propel yourself into a tuck jump, bringing your knees up towards your chest until your thighs are parallel with the floor.

Straddle V sit up

How to: 

Focus on your core stability as your perform this move, and avoid jerking your arms or legs into position.
Begin by lying on your back on a gym mat, legs out in front of you.
Raise your legs up and outwards at 45 degrees, simultaneously contracting your abs and reaching forward between your thighs.
Hold the position for a moment when your upper back is off the floor, then slowly lower yourself back to the starting position. 

Tiger Push up

How to: 

Set up in a bent arm plank position by resting on your forearms, with your palms flat on the floor and your body forming a straight line from head to heels.
Squeeze your triceps and push through the palms to raise your elbows off the floor, without flaring them out to the sides.
When your arms are fully extended, slowly lower yourself back to the starting position.

Cyclist squat with dumbbells

How to:
With a light pair of dumbbells hanging by your sides, set up with your heels elevated on a weight plate or block, 1-2 inches off the floor.
Push your hips back and bend at the knees until your hamstrings and calves come into contact, keeping your spine neutral and core braced throughout the movement.
Squeeze your squads to extend your legs and return to a standing position.


House Panels Approve Bill Creating Hospital For OFWs

A bill seeking to establish a hospital catering to Overseas Filipino Workers (OFWs) passed three committees at the House of Representatives.

The ways and means, health and appropriations committee approved House Bill No. 9194 on Monday, May 27.

Under this proposed law, an OFW Hospital will be created to provide comprehensive health services to overseas workers, contributors of Overseas Workers Welfare Administration (OWWA) and their dependents.

The Health Department will supervise the administrative and technical supervision of the bill.

Medical examinations will also be conducted to aspiring OFWs to ensure physical and mental capabilities. The hospital is expected to provide support to returning/repatriated workers.

House Speaker Gloria Macapagal-Arroyo is the principal author of the bill.


The Best Workouts for the Lower Chest and Best Lifts for the Lower Chest

Now that you know the necessary pre-information we can focus on the working out part (specifically working out the lower chest). The majority of the lifts for the lower chest are exercises are similar to lifts you would do to hit the main part of your chest. The only difference is that they are done at a decline.

1. Decline Bench Press

The MAIN workout you should go to andthink of when you think lower chest is the decline bench press.

This lift is the fountain of youth for the lower chest and for good reasons. This lift is a compound lift that you can go big and heavy on which will build more muscle in the long than other lifts as long as you are following the key elements to getting a bigger chest.

Many people usually can go heavier on this lift than they can on a flat bench (sometimes A LOT more)!

If you can’t, that is alright. It just means you have work to do!

You should always start off with this lift while you are fresh, full of gas, and ready to get mad gainz. I cannot emphasize how good this lift is for the lower chest; it is one of the best liftson this list!

Key Points

-Make sure you have the optimal angle

-Go through a full range of motion (touch your chest)

-Use a free weight barbell instead of a smith machine because it will result in more gains!! (1)

-Use a spotter so you can go till failure (if not grab a stranger and make a friend)

2. Decline Dumbbell Press

This lift is another good one for the lower chest.

It is like the decline bench press but with dumbbells instead. This lift is great for the smaller muscles of the chest and shoulder because each arm must stabilize each weight independently!

How to do it

1. Get a decline bench

2. Set the angle to around 30 degrees

3.Lie down on the bench

4.Grab the set of weights you can do for your set amount of reps and weights or have a partner hand them to you

5.Start Pressing

Key Points

-Make sure you have the optimal angle

-Go through a full range of motion

-Use a safe amount of weight that you can handle and won’t tear your arms off

3. Twisting Dumbbell Press

This variation of the dumbbell press adds a twist to it.

For this lift you use a flat bench and set up how you would usually do a set of dumbbell presses.

Have your palms facing towards your feet and press up.

As you are pressing up turn your palms towards each other. Here’s a video to show how it’s done.

4. Decline Dumbbell Flyes

To do decline flyes set up how you would usually do normal dumbbell flyes, but instead use the decline bench. That’s it. This one will also hit your inner chest as well.

Key points

-Make sure you have the optimal angle

-Really squeeze at the end of the rep to get a good pump

-Keep your elbows around a 135 degree angle and keep them locked there

-Use a safe amount of weight that you can handle and won’t tear your arms off

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High Cable Flyes for Lower Chest

In order to workout the lower chest more effectively with flyes, you must change the angle you are pulling the cables in at.

Usually when you do cable flyes you set the cable apparatus so that it is about chest or shoulder height.

To target the lower chest you must raise whatever cable thingy you are using so that you are pulling the cables down.

Pulling the cables down targets the lower chest more than the regular flyes or low cable flyes because you are pulling using a downward motionwhich uses the lower muscle fibers more (common theme here with the lower chest?).

There are a couple variations when doing high cable flyes.

5. Single Arm High to Low Cable Flyes

In this variation you are using one arm to pull downward. Here are some key points when doing this lift and how how to do it.

1. Set cable above head height or even at head height (change the height around and see where you feel the best pump)

2. Grab the handle

3. Keep your elbow flexed and locked at around a 135 degree angle

4. Engage your core (squeeze your abs so you have a solid base to work with)

5. Pull downward using your chest and try to pull it to the other side of your body


7. Take 1-2 or even longer if that’s your thing to return to the starting position

8. Rinse and repeat then switch arms after you’re done with your set

6. High to low cable crossover

In this variation you will be doing a normal cable crossover except with the cables up higher. This is different from the single arm variation because you are using both arms simultaneously.

You can do this lift standing, kneeling, upside down or however you like; just make sure you’re pulling downwards and focusing on each rep.

Key points/how to do it

1. Set cables above head height or even at head height (change the height around and see where you feel the best pump)

2. Grab the handles

3. Keep your elbows flexed and locked at around a 135 degree angle

4. Engage your core (squeeze your abs so you have a solid base to work with)

5. Pull downwards using your chest and try to pull them to the other sides of your body


7. Take 1-2 or even longer if that’s your thing to return to the starting position

8. Rinse and repeat until you’re done with your set

Here’s a brief video showing how it’s done standing (also shows how to do low to high variation to hit the upper chest)

7. Dips (slight variation)

If the bench is the King workout for the chest, we could consider dips as the squire or maybe even the prince or princess.

What I’m trying to get at is that they are a great workout for the chest as long as they are done right.

There is a certain technique you can use to target the lower chest even more! I’ll have a video that shows how to do it down below.

8. Straight Bar Dip

This dip is a variation of the dip. The difference with this dip is that you use a single straight bar to do the dips instead of the usual two that are parallel or slightly angled. Using a single bar forces you to lean over the bar to keep your balance (try to not lean over the bar I dare you). This forces you to use your lower chest more because it puts your arms at a lower angle similar to how the decline press changes which way you are pressing.

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9 Best Lower Chest Workout (Super Set Workout Plan)

Are you struggling in getting defined the chiseled lower chest and you already did many things to build your lower chest, but it’s not growing? Then you are in a right place, in this, lower chest workout I will show the exact methods and all the guidance on what workouts you should be doing to build your lower chest.

Lower Chest Workout Plan:

1. Decline barbell bench press

2. Decline dumbbell press

3. Decline dumbbell fly

4. Cable crossovers

5. Alternate sideline crossover

6. Lower pulley cable crossover

7. Push-ups

8. Chest dips

9. Pec-deck fly

And before I get into a lower chest workoutplan in detail, you should always remember as I do keep on saying the same thing all over the time workouts will only give a halfway to build the desired body of your dream,

Rest all is your nutrition, so don’t miss out the basic nutrition ideas you should start following right now if you are looking to build muscles.

I have listed out Lower chest workout in different variations,

So without any further ado, let’s get into detail
Lower chest workout plan

1. Decline Barbell Bench Press:

The first exercise which you will be doing to target your lower chest muscle is decline barbell bench press.

Now, I know many people out there is already performing this exercise in their normal routine of chest workouts.

More specifically this decline barbell bench press should be included in your lower chest workout plan and this variation will help you to get more pressure on your lower chest muscle.

To do this:

Just set your bench to decline position and get down there,

Remember weights is not the primary concern but the proper form is utmost important.

So, get your hips closer to the separating section of your bench. Then hold the barbell from the wider side and just lift it up and bring the barbell slowly towards your lower chest position and move it back to up.

While you are bringing the barbell down just go slow and when you moving it up you can go a bit fast.

Perform this declined barbell bench press for 4 sets of 8-12 repetitions.

2. Decline Dumbbell Press:

The second exercise is decline dumbbell press.

Now, many of you might have a question what’s the difference between barbell bench press and dumbbell press?

See, to be very honest both the exercise do have a common goal but they do work in a different manner.

This exercise will probably be going to bring much more pressure and make you feel more pumped on your lower chest muscle.

Decline dumbbell press is very effective in bringing more contraction to your muscle fiber and thus allow your muscle to grow faster.

To do this:

Just get down a decline bench and hold the weights which you feel it’s not easy to lift and nor too heavy for you,

You can go for with moderate weights and by holding the dumbbell closer to the side of your lower chest, just repeat all the same steps that we did in the barbell bench press.

 Again, remember while going down bring it slowly and you a bit faster while moving it up.

Perform this decline dumbbell bench press for 4 sets of 8-12 repetitions.

3. Decline Dumbbell Fly:

This exercise is very effective in bringing the lower line or chiseled shaped lower chest.

Most of you might be doing this same exercise with the incline position, but in this, you are going to do in a decline position to hit the lower chest muscle.

To do this:

Get down on a decline bench and hold the dumbbell of normal weights,

Hold the dumbbells straight upward align to a chest and then just separate each dumbbell on your either side

Remember, while bringing it down don’t just fully extend to it too lower but to a normal position.

By extending it fully will not make the exercise more effective and will lower the results.

Perform decline dumbbell fly for 4 sets of 8-15 repetitions.

4. Cable Cross Over:

The first exercise in cable variations is cable crossovers.

Now, I don’t understand why people are skipping this exercise.

If you are doing this exercise then you are already on a right track, but if you don’t know or you just simply ignoring this exercise then you making a big mistake.

Cable crossovers are the best exercise for lower chest and it must be there in your workout plan.

To do this:

Set the cable alignments to the top on each side.

Adjust the weights according to your strength and the just hold the anchors and slightly bend your chest down,

Bring the anchors towards down and try to squeeze your chest as much as possible.

Perform this cable crossovers for 4 sets of 8-12 repetitions.

5. Alternate Sideline Crossover/ Side Cable Fly:

Now, trust me I’m doing this exercise from past 2 months and let me tell you that this one single exercise gives me to pump that you can’t even imagine.

I’m not telling anything which I haven’t tried off.

Each and every exercise which I was shown to you in this lower chest workout plan is totally tried by myself and it really gives results.

Now, this exercise is again the alternate form of the above exercise and this time will bring the cables alignment right next to our chest position (perfectly align to your lower chest muscle).

To do this:

Start with any side, let say you are going with a right side

Now, make sure cable alignment perfectly matches with your lower chest position as I said earlier also,

Now as you do in a pec-deck fly machine, just bring the anchor to the maximum reach upfront of your chest.

Again, remember to squeeze the chest from inside while making it to maximum reach.

Perform this alternate sideline crossover for 4 sets of 15 repetitions.

6. Lower Pulley Cable Crossover:

When you want a perfect chiseled lower chest and defined pecs, then this exercise is the best one to do it.

Lower pully cable crossover tries to contract as much as muscle fiber and brings more pressure on your lower chest side.

So this exercise must be there in your lower chest workout plan.

To do this:

By the name you came to know, this time you will be doing crossovers from the lower angles of the cable.

Just set the cable alignments of both the side to lower levels.

Hold the anchors and raise them up at the same time in front of your chest and hold for a second and at the same time try to squeeze your chest.

Squeezing your chest to the exercise will add on the value.

Perform the lower pulley cable crossovers for 4 sets of 15 repetitions.

Now, all this exercise are the basics one which normally everyone out there might be performing it and I thought let’s just put into lower chest workout plan for you as this exercise are also equally important.

Don’t just think that these exercises are gonna be the basics one why I should be doing this?

No, that’s absolutely wrong mentality and you will be amazed by seeing the mindblowing results of these exercises.

So, without any further ado, let’s dive in

7. Push-ups:

Now, many people just see push-ups as a warm-up exercise

But the reality is that push-ups are not only just meant for warm-up exercise but there are various ways in which you can perform push-ups to hit different parts of your muscle group

Like Chest, Back, Tricep, Bicep, Core

To hit the chest group I would suggest you do a wider grip or simply wider push-ups and go slowly.

If you feel that push-ups are a way to easy for you to perform, then you can add weights on your back to increase the intensity of the push-ups.

8. Chest Dips:

For many people, Dips might be not a basic one,
But Ahh! I would like to include this one in basics ones.

Your main goal should be on the exercise, not the category.

To do this:

So, to do dips just get to the parallel bars and hold them tightly and slightly bend yourself and then go down slowly as you do normally and come back to the original position.

One bonus tip for this,

While doing this exercise make sure you go slow as much as possible and try to squeeze your chest all the time during this exercise.

That’s my formula in doing this exercise.

9. Pec-Deck Fly:

Why Peck-deck in lower chest workout plan?

This might be one of the questions that is popping in your mind?


If you think that pec-deck fly is only going to help you to build defined pecs and inner chest,

Then, probably you are right.

But there’s always a way to get there.

To do this:

Just get down on a pec-deck machine.

The only way to hit the lower chest muscle with a pec-deck machine is to lift the sit to the top.

Yes, that’s right!

I know this does not sound interesting but you can actually train the lower chest muscle.

Just make sure that the sit is at the top level and you can actually feel your lower chest getting activated by doing this.

Bonus Exercise:

This bonus exercise is not included in the basics one and I specially separated it into a Bonus Exercise.

This Bonus exercise is “Dumbbell Pullovers”

To do this:

Just get down the bench and as you can it in a picture, half of your back must be placed on to the bench and the rest part should be in the air.

Hold the dumbbell with your both the hands and move the dumbbell to the back and lift your chest up slightly

And then while holding the dumbbell for a second towards backside bring it up slowly.

Perform dumbbell pullovers for 4 sets of 15 repetitions.

Super Set Workouts

Now, here’s the deal this superset workout is my favorite and I’m gonna show you my exact supersets workouts for the lower chest muscle group.

These superset workouts are a way to good to bring much more pressure and increase your strength and burn more calories.

Lower Chest Workout For Week 1: 

Decline Barbell press 4 sets x 12 reps
Dumbbell press ( Decline) 4 sets x 12 reps
Lower pulley crossovers 3 sets x 15 reps
Dumbbell pullovers 3 sets x 15 reps 

Lower Chest Workout For Week 2: 

High seat pec-deck fly 4 sets x 12 reps
Dumbbell cross over 4 sets x 12 reps
Cable crossover 4 sets x 15 reps
Weighted dips 3 sets x 12 rep 

Lower Chest Workout For Week 3: 

Decline push-ups 4 sets x 12 reps
Dumbbell press (Decline) 4 sets x 12 reps
Decline Dumbbell fly 4 sets x 12 reps
Lower pulley crossovers 4 sets x 12 reps 

Lower Chest Workout For Week 4: 

Decline Barbell press 4 sets x 20 reps
Dumbbell press (Decline) 4 sets x 20 reps
Decline Dumbbell fly 4 sets x 20 reps
Dumbbell Pullovers 4 sets x 20 reps

Remember this workout plan is for week wise and you can obviously do it in my way.

I have not included more than 4 exercises in each workout plan because this exercise is more than enough to train your lower chest.

This lower chest workout plan is my personal chest workout routines, which I normally do and trust me by doing you are going to see some amazing results.

You can make changes to the number of sets and repetitions which I have listed down, that’s totally fine and it must be adjusted according to your fitness level.

In the last week of my lower chest superset workout plan, I tried to increase the repetitions because my idea is to go heavy in the last week and do as many reps as you can.

Nutrition Tips:

As I had said earlier in this article also, that workouts are just a half-way and everything depends on your nutrition.

As far as you are committed to your diet and workouts, there’s no way that you can’t build muscle or you can’t grow.

But the main problem is within your diet.

Here are some my nutrition tips that you can follow if you want to build muscle:

1. Take 2 grams of Protein per body weight (kgs) in a day.

2. Limits the fat intake to not more than 70 grams per day, this number might change for individual and depending on your goals.

3. Try some natural weight loss drinks that might help you to lose a bit of extra weight

4. Carbs should be double than your protein intake.

5. Go for foods for taking your protein ratios rather than taking it from supplements.

That’s it from the lower chest workout plan and let me know which exercise you like the most and let me know about a superset workout plan in a comment section below.


Why Front Squats Are Essential For Powerful Quad Activation

The Front Squat, also known as a Barbell Front Squat, is simply a squat done with the barbell on your front shoulders instead of on your upper-back.

The Front Squat involves the quadriceps, hamstrings, calves, lower back and glute muscles. The Front Squat is one of the most effective exercises for targeting the quadriceps and at the same time strengthening your entire core. The Front Squat also minimises spinal compression and therefore places less stress on your lower back.

Quadriceps Muscle Physiology Summary

Quadriceps (quads) is large group of muscles on the front of the upper leg, often referred to as the thighs. This is the strongest and leanest muscle in the human body. The Quadriceps are so named because they are a group of four different muscles:

The Rectus femoris occupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named from its straight course.
The Vastus intermedius lies between vastus lateralis and vastus medialis on the front of the femur (i.e. on the top or front of the thigh).
The Vastus medialis is on the medial side of the femur (i.e. on the inner part thigh).
The Vastus lateralis is on the lateral side of the femur (i.e. on the outer side of the thigh).

Quadriceps run along the front of the thigh, starting at the hip joint and ending at the knee joint. All four parts of the quadriceps muscle attach to the patella (knee cap) via the quadriceps tendon.

The primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing, and pedalling.

Correct Exercise Procedure Use for Barbell Front Squat
Adjust the pins in the squat rack so the bar will rest at about shoulder height.
Cross your arms in front of your body parallel to the floor and rest the bar across the front of your shoulders. 

Lift the bar off the rack and take a step back.
With your feet approximately shoulder width apart, toes pointing slightly outward, back straight, abs tight, head up looking forward, begin movement by squatting toward the floor.
Lower yourself until your thighs are parallel to the floor.
Drive the weight back up to the starting position until knees are about to lock out.
Repeat until the desired number of reps have been completed then re-rack the bar.

 Tips for Performing Front Squat

By using the tips mention below will help for the muscle(s) full development by incorporating more muscle fibres per rep, thus increasing the muscle’s size and strength.
Practice proper form and control. Starting with this exercise, or any exercise you have not performed before, use light weight until you have the full range of movement with proper extension and contraction completed. This is important for the muscles full development.
Grab barbell with both hands. For beginners you can grab the barbell with both hands instead of crossing your arms. This will help until you become accustom to the distribution of weight.
Do not overload on weight. When you first try the barbell front squat do not overload the weight, the centere of gravity is no longer behind you as in the traditional squat.

Keep your back straight and head up. Keeping your head up and back straight will help prevent you from leaning or falling forward.
Keep your feet flat and pointed forward. Make sure your feet are flat on floor, pointed forward and aligned with your knees in order to help keep the weight distributed evenly.
Avoid locking out knees. Avoid locking out your knees and allowing muscles to relax before next repetition.
Stop one rep short of failure. Taking this exercise to all-out failure can be potentially dangerous. I recommend that you stop your set one rep short of failure and safely re-rack the bar.

Frequent Mistakes Made While Performing Front Squat

Performing the exercise improperly, often referred to as cheating, will not allow for the muscle and muscle fibres to use their fullest potential, resulting in not achieving desired development of the muscle.
Movement performed too fast. If movement is perform too fast, with a jerky motion or using body momentum will not allow full usage of all muscle fibres.
Locking your knees. By locking your knees out while in the standing position will take the stress off your quads and add stress on your joints.
Failure to keep head up and back straight. Failure to keep your head up and back straight may cause you to fall forward with the barbell. It can also cause you to lean forward, placing extra stress on the back and joints in your knees, which over time; can lead to spinal problems and degeneration of the knees.
Limiting the range of motion. Many lifters do not go all the way down or do not squeeze at the top of the movement. If full range of motion is not use, less muscle fibre will be worked and less growth will occur.
Using too much weight. A front squat is a very awkward exercise to perform at first. Make sure you start out with light weight in order to get a proper feel for the lift before moving to a heavier weight.

What Are Normal Blood Sugar Levels?

 The purpose of treating diabetes with medication or a natural approach involving diet and lifestyle is to keep blood sugar levels within a normal range. Maintaining a normal blood glucose level can dramatically decrease the incidence of diabetes related complications.

It’s absolutely essential that you clearly understand how to monitor your blood sugar and take action to control blood sugar levels. Growing in knowledge is the foundation of learning how to successfully manage or even reverse type 2 diabetes.

What Are Normal Blood Sugar Levels?

The first step of your diabetes journey is to understand the distinction between sugar and glucose. The term sugar refers to sweet carbohydrates that are easily dissolved in water.

Baked goods, candy and other sweet foods should immediately come to mind. Carbohydrates consist of carbon, hydrogen and oxygen and are easily and quickly broken down during the digestive process.

There are several types of sugar contained in carbohydrate rich foods. Glucose is the sugar that your body prefers and readily converts to energy.

Other familiar types of sugar include lactose from milk and fructose from fruit. Lactose and fructose are ultimately converted into glucose to fuel your body. The body also converts starch, a mixture of two polysaccharides manufactured from glucose, into glucose and energy.

Potatoes, rice, wheat and bananas are common sources of dietary starch.

Anyway, you should be aware that most people use the terms blood glucose and blood sugar synonymously when talking about diabetes. What constitutes a safe level of blood glucose? Blood sugar is typically measured in milligrams of glucose per deciliter of blood, or mg/dl.

Measuring blood glucose is a finely tuned and precise process. For example, a milligram equals about 0.00018 of a teaspoon. This means that a deciliter is only about 3 1/3 ounces.

It should be noted that blood glucose is measured in millimoles/liter, or mmol/L, in the United Kingdom and Canada. Simply multiply blood glucose levels from Britain or Canada by 18 to calculate the American equivalent.

This simple conversion formula may prove useful when reading articles and research studies from the United Kingdom or Canada. A fasting blood glucose level of 7 in Canada, for example, converts to an American glucose level of 126 mg/dl.

Normal Blood Glucose Levels?

As one might expect, blood glucose levels are subject to change throughout the day. A fasting blood sugar level under 100 mg/dl just after waking up is considered normal for someone that doesn’t have diabetes.

Similarly, a blood sugar level range of 70–99 mg/dl is normal for a non-diabetic just before a meal. A blood sugar reading of less than 140 mg/dl two hours after a meal, or postprandial reading, is also considered normal.

On the other hand, the American Diabetes Association recommends that you should maintain the following blood sugar levels if you have diabetes:
Fasting blood sugar level of 80–130 mg/dl or 4.4–7.2 mmol/L
Blood sugar level two hours after a meal of less than 180 mg/dl or 10.0 mmol/L
HbA1c of less than 7.0%

If you have been diagnosed with diabetes, your medical provider may still recommend that you maintain blood sugar levels similar to those of someone without diabetes.

This is the best strategy for avoiding diabetes related complications, including
diabetic retinopathy
kidney disease
nerve damage
eye disease
heart disease
and stroke

Achieving this lower range of blood sugar levels will demand fairly strict adherence to a diabetes friendly diet, frequent blood sugar monitoring, regular exercise and other beneficial lifestyle choices.

Hemoglobin A1c

Another way of measuring blood sugar levels is a long-term test known as a hemoglobin A1c. The test may also be referred to as HbA1c or A1C. The Hemoglobin A1c test calculates the glucose level average during the previous two to three months.

HbA1c results are presented in the form of a percentage. A reading of less than 5% is considered normal for someone without diabetes. An HbA1c result of 7.0% or less is an acceptable target for most diabetics according to the American Diabetes Association.

Although many diabetics strive for a lower HbA1c test result, higher HbA1c targets may be recommended for older diabetics with significant health problems in order to avoid low blood sugar levels.

High blood glucose levels tend to induce inflammation in the body’s nerves and blood vessels. This ultimately leads to the diabetes related complications mentioned previously. That’s why it’s so important to avoid higher than normal blood glucose levels.

Normal insulin function maintains blood sugar levels within a healthy range in individuals without diabetes.

If you have been diagnosed with diabetes, it means that your insulin function has been damaged by inflammation. Now is the time to introduce a new approach to living with diabetes in the 21st century.

Your body is screaming for a diabetes friendly diet, adequate exercise, a few recommended herbs and lots of tender loving care.

Low blood sugar levels can also be a problem, especially if you take insulin, meglitinide or a sulfonylurea drug. Low blood sugar, or hypoglycemia, may induce symptoms such as confusion, dizziness and fainting.

Even if you don’t have diabetes, you should be aware of the most common symptoms caused by high or low blood sugar.

Testing Blood Glucose Levels

You can use a fingerstick blood test and glucose meter to measure the amount of glucose circulating in your blood. The fingerstick method is a little uncomfortable, but the test results are pretty accurate. You’ll also have to purchase test strips to obtain the invaluable information that will allow you to live successfully with diabetes.

A continuous glucose monitor, or CGM, provides even more information and eliminates the pain of fingersticks. Continuous glucose monitors use a laser or sensor inserted under the skin to constantly measure your current glucose level.

Frequent blood glucose testing is recommended for anyone taking rapid or intermediate-acting insulin. It’s important to take just the right dose of insulin to avoid low blood sugar.

If you are a type 2 diabetic and you do not take insulin, you should discuss how often to test your blood glucose level with your health care provider.

If you want to monitor your health closely, simply test your blood glucose level after eating certain foods or engaging in particular activities to determine how they affect your circulating blood glucose.

Keeping a comprehensive record of test results and related information is ideal for improving perspective and making lifestyle choices.

It doesn’t seem to matter whether you test your blood glucose level at the same time of the day. Testing your blood sugar level after waking up in the morning and prior to the evening meal is a common strategy.

It’s always a good idea to temporarily increase the frequency of blood sugar testing when you start taking a new medication, change a dosage or add a supplement to your daily routine.

The process of monitoring blood glucose levels may seem complicated at first, but everything eventually merges into a familiar routine.

Keeping track of your blood glucose levels recommended by the American Diabetes Association and regular consultations with your doctor should keep you on track to manage and even reverse your diabetes.

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Top 10 Spring Nail Designs That Will Make You Excited For Spring

Spring nail designs are the perfect way to say good-bye to winter and finally welcome the spring season into your life. All the floral designs and bright colors will make you so anxious for the first blossoms to arrive and those sunny and longer days to come. Doesn’t that sound wonderful after such a long and harsh winter?


You probably can’t wait to get all those designs on your nails. Here are 10 spring nail designs that will make you excited for spring!

1. Turquoise With White Flower And White Glitter

Who says that you’re only allowed to have one accent finger? Embrace this turquoise blue this spring and have some fun with a glittery white flower and a glittery white nail! What would have been a normal blue manicure has just been elevated into something more exciting and sparkly.


2. Pink Pastels

If you cannot decide on a single color for your nail, go with a range of color for your next manicure. As long as your color scheme seems related, you can get away with any colors you want and still achieve an overall aesthetic. This manicure gives you a chance to have a pastel nail, a neutral nail, a glittery nail, and a neon nail all at the same time!


3. Navy Blue And Baby Pink

Give your nails a nice contrast this spring with this navy blue and pink manicure. The darkness of the navy blue and the brightness of the baby pink are the perfect foil to each other. Finish this manicure off with some blue and pink flowers to complete this look and to fit right into the spring season!


4. Metallic Coral

No one will be able to miss these gorgeous nails once you’ve sealed the bright and metallic coral in with a shiny top coat. This solid coral color is already fabulous but the metallic coral takes an ordinary manicure and elevates it into extraordinary! This is a great color to wear if you want to show off that awesome tan that you’ll be getting during spring break!


5. Floral Accents

This manicure isn’t as attention-grabbing as the other spring nail designs, but you will appreciate how wearable this nail design is. The floral details on this nail are colorful enough to make you feel spring fever but subtle enough to transition easily from the office into the club. This is a perfect design for someone who constantly worries about wearing appropriate colors and designs because the different aspects of her life require different levels of professionalism.


6. Yellow Florals

If you want a bright and bold manicure for spring, this is the design for you! The bright yellow is bold and beautiful and everyone within a mile can see your beautiful nails. Despite how bold this yellow is, it also has an understated and chic vibe because of the clean lines and simple yellow flowers. This is a great manicure for someone who has the leeway in her life to be a bit more daring with her color choices but still wants to appear sophisticated and put-together.


7. Dusty Blue Dandelion

For the romantic souls, you know spring is a great season for life and love. The dandelion is a symbol of life, hope, and wishes and it’s a great design for anyone that feels like they need a little bit of hope and magic in their everyday lives. You will love how calm and comforting this blue is and the meaning behind the design on your accent finger!


8. Vibrant Geometric

You are young and spring is short! Incorporate the vibrant and fun season into your nails with this vibrant geometric design and you will feel like you’re carrying those bright and cheerful spring vibes with you everywhere. After all, if spring makes you feel happy and carefree, then a spring-inspired nail design should too!


9. Glitter Fun

There is no such thing as too much glitter. If you are trying to think of a fun design for spring, then you should try this glittery nail design. Not only does it look exciting and vibrant, but your nails will look like they are constantly having a party!


10. Succulents

Maybe, flowers aren’t your favorite part of spring; maybe, plants are. These succulent nails are colorful and intricate but they aren’t actually that difficult to replicate. With a stamping tool, you can easily recreate this nail design and amaze all your friends with your pro nail art skills!


Which of these spring nail designs will you be wearing this spring? Tell us in the comments.