2 Back Workouts For Mass – A Beginner’s Guide! Part II

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This the part II of last Saturday post, So, we have used the help of one of our favorite website in bodybuilding which is bodybuilding.com to show you how exactly each of the below workouts is done correctly by video.

Workout #1: 

  • Bent Over Barbell Row: 3 Sets Of 6-8 Reps: Video!
  • Seated Cable Rows: 3 Sets Of 8-12 Reps: Video!
  • V-Bar Pulldown: 3 Sets Of 12 Reps: Video!
  • Barbell Shrug: 3 Sets Of 6-8 Reps: Video!
  • Hyperextensions (Back Extensions): Video!

Workout #2:

  • Bent Over Two-Dumbbell Row: 3 Sets Of 8-12 Reps: Video!
  • Reverse Grip Bent-Over Rows: 3 Sets Of 6-8 Reps: Video!
  • Close-Grip Front Lat Pulldown: 3 Sets Of 12 Reps: Video!
  • Dumbbell Shrug: 3 Sets Of 8-12 Reps: Video!
  • Stiff Leg Barbell Good Morning: 3 Sets Of 12-15 Reps: Video!

I hope you enjoyed the back workouts, please let us know if you have any questions or need more clarifications!!

Enjoy your workout!!


Lady Gaga

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Stefani Joanne Angelina Germanotta born March 28, 1986, better known by her stage name Lady Gaga, is an American singer and songwriter. Born and raised in New York City, she primarily studied at the Convent of the Sacred Heart and briefly attended New York University’s Tisch School of the Arts before withdrawing to focus on her musical career. She began performing in the rock music scene of Manhattan’sLower East Side, and was signed with Streamline Records by the end of 2007. During her employment as a songwriter for the record company, her vocal abilities captured the attention of recording artist Akon, who signed her to his label Kon Live Distribution.

Dancing, rehearsals, jog, cardio workout which build up Lady Gaga’s stunning body shape

Leading off with Lady Gaga is an easy call. Easily usurping the “best butt” and “best legs” crown, Gaga’s incredible body is the bounty of paparazzi the world over. She mainly keeps in shape with her rigorous dancing and rehearsals, and uses cardio and weights to round out the fabulous curves.Keep on reading below lens to find out how the workout & diet plan that gain her the fabulous figure that let her performance well on stage

Lady Gaga Workout Plan

In order to get the best of her body workout, she hired a personal trainer Harley Pasternak to give her the best training specially to build up her stamina for stage performance and cardio fat burning results.Harley Pasternak is the writer of “the 5 factor workout”. Harley Pasternak has buffed up the bodies of stars like Alicia Keys, Halle Berry, Lady Gaga and Robert Downey, Jr. with his 5-Factor diet and fitness plans.

Lady Gaga is fully participated with the 5 factor workout training which consists in barbell dumbbell combination weights, jogging, jumping rope and a circuit training routine. Below are the 5 factors which apply to Lady Gaga to get her curve shape body:

Step 1: Workout with Harley Bar, workout bar created by Harley himself. Is a very flexible barbell/dumbbell (DB) combination bar which she travels with. Gaga able to workout when she has a free time.

Step 2: Lady Gaga training is consider light and simple. Follow by slight warm up five minute jog

Step 3: Do the following three exercises as a circuit. Three times for 25 reps each set – DB back Rows – which train your upper back and posture muscles, DB deadlifts, which target your hamstrings, thighs and butt, and Sides bends, which work your love handles and obliques.

Step 4: Five minutes of skipping rope.

Step 5: Eat healthy, stay healthy. Lady Gaga follow the exactly diet recipe which provided by Harley and she loving it. Keep reading more below for Lady Gaga diet plan.







Lady Gaga Diet Plan

Diet plan is part of the fitness plan which provided by Harley – Lady Gaga personal trainer to let Gaga has a tremendous amount of endurance, strength, and flexibility on her stage performance such as tightly choreographed dance sequences .

Lady Gaga said: I’m on a very strict healthy pop star diet. I don’t eat bread, just vegetables and salad and fish. Eating like that is much better for me anyway but on Sundays I sometimes eat pasta



Best Gaga’s Songs



Random pictures for Gaga












2 Back Workouts For Mass – A Beginner’s Guide! Part I

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How beginners can build a massive back – Guide discusses the back, its function, and exercises. Try these 2 great back workout programs for size.

If you are one of those people who only like to work out your “Show Muscles” (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well-balanced upper body then stick around. Today we are going to discuss how to turn your baby back into wide thick wings of muscle.

Look in the mirror and most people have a hard time contracting the back when they first start working out, so the majority of beginners do a few halfhearted sets of pull-downs and low cable rows and move on to something else. We are going to change all that for you, read on …

In the article below we will discuss the anatomy of the back, its function, location in the body and some exercises for each area of the back. Finally, what you have been waiting for, We will include 2 of my favorite workout programs to help turn your tiny back into massive slabs of muscle.

Lower Back (Lower Trapezius)

Function: Depression of the Scapula

Location: From the Scapula all the way down to the top of the buttocks – or basically the lower portion of the back around the spine

Exercises: Hyperextensions and Stiff-Legged Good Mornings

Middle Back (Rhomboids)

Function: Retracts the Scapula and Downward Rotation of the Scapula

Location: Connected to both the Scapula and the Spinal Column in the middle of the back

Exercises: Bent-Over Barbell Rows and Seated Cable Row

Lats (Latissimus Dorsi)

Function: Extension, Adduction and Medial Rotation

Location: Inserts in the lower 6 thoracic and lumbar vertebrae. Also inserts in the middle side of the arm pit area (humerous)

Exercises: Pull-ups and Wide Grip Lat Pull-downs

Traps (Trapezius)

Function: Elevation of the Scapula, Adduction of the Scapula and Depression of the Scapula

Location:  Inserts at the top of the neck travels all the way down the spine and inserts just about the buttocks

Exercises: Barbell Shrugs and Upright Rows

As you can see the back is made up of many muscle groups and takes up a large portion of your upper body, so why don’t people spend more time developing their back? There are two reasons: first one is, “out of sight out of mind.” When you look in the mirror the back is not visible. Most beginners only care about getting their show muscles (chest, arms, abs and shoulders) more developed and forget about the rest. Secondly, “I can’t contract or feel my back when I workout.” With many muscle groups, you are able to use poor form and still feel the target muscle working. It’s different with the back – unless you use good form and do not pull with your arms, you can do a full workout and not feel much in your back at all.

Back-Building Pointers

Here are some pointers I tell all beginners to help them with their back training:

Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your thumbs on the bar. This will lead into the next pointer.

Use enough pressure on the bar to hold, but don’t squeeze too hard on the bar or you will engage the forearms and biceps too much. The thumb press will help with this.

Holding onto the bar or weight, drive you elbows as far back as possible trying to pinch your shoulder blades together.

Feel your muscles contract and leave your ego at the door. Too many beginners use way to much weight and never feel the muscle working.

The back is a large and complex muscle group so you will need to use a little more volume than most of your other muscle groups (minus legs). As a beginner we like to stick with a moderate rep range as I feel they are never using so much weight that form gets sloppy.

Now that you understand which muscles make up your back, their function, location, how to contract your back and the rep range needed to stimulate it, let’s give you some workouts to help you build your back, but this will be next Saturday in the “2 Back Workouts For Mass – A Beginner’s Guide! Part II” so, don’t worry and be prepared!

All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or worse, an injury in the future. Many if not all the exercises will be new to you. So make sure you use this Exercise Guide in which we used the help of one our favourite webiste bodybuilding.com, See you next Saturday!!

Because we always need a dessert,here you are….Healthy dessert

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Roasted Pineapple with Honey and Pistachios

Roasted Pineapple with Honey and Pistachios


  • 1/2 cup (packed) dark brown sugar
  • 1/2 cup orange juice
  • 3 tablespoons honey
  • 1 medium ripe pineapple, peeled, cored, cut lengthwise into 8 wedges
  • 1/4 cup crème fraîche or yogurt
  • 1/3 cup natural unsalted pistachios, coarsely chopped
  • 2 tablespoons torn fresh mint leaves


Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper. Stir first 3 ingredients in a large bowl until sugar dissolves. Add pineapple; toss to coat. Let marinate, tossing occasionally, for 10 minutes. Place pineapple, one flat side down, on prepared sheet; reserve marinade.

Roast pineapple for 15 minutes. Turn, brush with marinade, and roast until tender and caramelized, 10-15 minutes. Drizzle remaining marinade over; let cool slightly.

Divide pineapple among plates. Spoon crème fraîche alongside. Garnish with nuts and mint.

Almond-Oat Lace Cookies

Almond-Oat Lace Cookies      Ingredients

  • 1/2 cup whole natural unsalted almonds with skins
  • 2 tablespoons old-fashioned oats
  • 6 tablespoons (3/4 stick) unsalted butter
  • 6 tablespoons superfine sugar
  • 2 tablespoons (packed) light brown sugar
  • 1 1/2 teaspoons honey
  • 1 tablespoon all-purpose flour
  • 1/4 teaspoon kosher salt
  • 4 ounces bittersweet chocolate, melted


Arrange racks in lower and upper thirds of oven; preheat to 350°F. Line 2 rimless baking sheets with parchment paper. Pulse almonds and oats in a food processor until coarse meal forms. Set aside.

Melt butter in a medium saucepan over medium heat. Add both sugars and honey; whisk until blended and sugar dissolves, 1–2 minutes. Remove from heat. Add nut mixture, flour, and salt; stir until well blended.

Spoon batter by 2-teaspoon portions onto baking sheets, spacing 2 1/2″ apart. Using your fingertips, pat cookies down to 1/4″-high rounds; push in any jagged edges to form smooth circles. Bake, rotating sheets after 6 minutes, until dark golden brown and cookies spread out into a thin layer, 10–12 minutes. Slide cookies on parchment onto a wire rack and let cool.

Using a pastry brush, brush half of each cookie with melted chocolate. Let stand until the chocolate is set, about 2 hours. DO AHEAD: Can be made 2 days ahead. Store airtight between sheets of parchment or waxed paper.


Guanabana Sorbet with Mango Lime Coulis

Guanabana Sorbet with Mango Lime Coulis

  • 1 1/2 cups sugar
  • 1 3/4 cups water
  • 2 (14-oz) packages frozen guanabana (soursop) purée such as Goya brand, thawed (3 cups)
  • 1 1/2 cups fresh mango purée (from 1 1/2 lb mangoes) or 1 (14-oz) package frozen mango purée, thawed
  • 3 tablespoons fresh lime juice, or to taste
  • 1/2 teaspoon finely grated fresh lime zest


  • Special equipment: an ice cream maker
  • Garnish: lime zest


Bring sugar and 1 1/2 cups water to a boil in a 1 1/2- to 2-quart saucepan, stirring until sugar is dissolved, then reduce heat and simmer, uncovered, until reduced to about 2 cups, 3 to 5 minutes. Transfer syrup to a bowl and cool completely.

Whisk together guanabana purée and 1 1/2 cups syrup, then freeze in ice cream maker. Transfer to an airtight container and put in freezer to harden, about 2 hours.

Blend mango purée, lime juice, 6 tablespoons of remaining syrup, and remaining 1/4 cup water in a blender until very smooth. Force through a fine-mesh sieve into a bowl, pressing on and then discarding solids, then whisk in zest and, if necessary, additional water for a thin purée. Serve sorbet with coulis.



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    Shakira Isabel Mebarak Ripoll known mononymously as Shakira, is a Colombian singer-songwriter who emerged in the music scene of Colombia and Latin America in the early 1990s. She has won two Grammy Awards,eight Latin Grammy Awards,twelve Billboard Latin Music Awards and has been Golden Globe-nominated.She is also the highest-selling Colombian artist of all time, and the second most successful female Latin singer behind Gloria Estefan, having sold over 70 million albums worldwide. Her U.S. album sales stand at 9.9 million.

   The first thing I think about when someone says “Shakira” is a toned body with     great curves and a pair of hips that definitely don’t lie (pun intended).


A Shakira Workout

Here’s an effective circuit to burn fat & tone lean muscle

Shakira Workout
No, Shakira’s hips don’t lie — the woman is in great shape!

Despite her not giving a lot of details when asked about her workout routines, Shakira does circuit weight training, on top of all the dancing in her videos, practice and while on tour. A good circuit routine will include a variety of upper and lower body resistance exercises as well as incorporate cardiovascular benefits. Here is an awesome circuit routine. Although this isn’t an official Shakira workout, this body weight routine is one that you can do at home without any equipment and should take between 20 & 30 minutes.

1. 60 Jumping Jacks

2. 15-20 Pushups

3. Walking Lunges – 10 each leg

4. Spiderman Climb – start in an extended pushup position and bring your knees to your chest and then retrun. Do these nice and slow and in control.

5. 1 minute Wall Squats

6. 1 minute Planks

7. 5 Burpees

8. Run in place as fast as you can for 50 total steps (25 on each leg)

After doing ALL of these exercises back-to-back without resting you get 1 minute to catch your breath before you start all over again. Once you’ve “mastered” doing this for two total sets, you can add a third — have fun, it’s fun!

Shakira Looking (and sounding) Great!



Of course, you can’t have Shakira’s abs with just her workout.  You’ll need healthy diet with a variety of foods that includes plenty of lean proteins and an assortment of fruits and vegetables.  Also, like Shakira, you’ll need to eat plenty of small meals to keep your metabolism running all day long.  Here’s a look at what Shakira includes in her diet.

  •        Grapefruit or orange juice
  •        Melon or pineapple (slice)
  •        Whole grain toast (slice) with low-fat cheese
  •        Coffee (decaf) or tea (with a little non-fat milk)
  •        Fruit (an apple, two kiwis, or a peach) with a non-fat yogurt
  • Tomato and boiled spinach salad
  • Lean grilled beefsteak, pumpkin pudding, or spaghetti with vegetables
  • Fruit salad (1 cup)
  • Non-fat yogurt, tomato juice, or whole grain toast (slice) with low-fat cheese
  • Vegetable soup
  • Lentils with tomato and broccoli
  • Whole grain bread (two slices)
  • A peach, an apple, diet jello, or fruit salad
  • No alcohol or caffeinated coffee
  • Junk food
  • She never ever stays up late, except for work purposes
  • No sweets
  • No smoking

|Random pictures for Shakira


How beginners can build bigger arms – Guide discusses forearms, biceps & triceps, their function, and exercises. Try the following 5 workout programs – Part II

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This the part II of last Saturday post, So, we have decided to reduce the number of arm workouts to two programs in order not to get you confused, also we have used the help of one of our favorite website in bodybuilding which is bodybuilding.com to show you how exactly each of the below workouts is done correctly by video.

Sample Workout 1:

  • Close-Grip Bench Press: 3 sets of 4-6 reps: Video!
  • Cable Rope Overhead Triceps Extension: 2 sets of 8-12 reps: Video!
  • Triceps Pushdowns: 2 sets of 15 reps: Video!
  • Barbell Curl: 3 sets of 4-6 reps: Video!
  • Alternating Dumbbell Curls: 2 sets of 8-12 reps: Video!
  • Straight Bar Cable Curls: 3 sets of 15 reps: Video!

Sample Workout 2:


  • Bench Dips: 3 sets of 6-8 reps: Video!
  • Skullcrushers: 2 sets of 8-12 reps: Video!
  • One Arm Triceps Extension: 2 sets of 12 reps: Video!
  • Incline Dumbbell Curls: 3 sets of 6-8 reps: Video!
  • Barbell Curl Lying Against An Incline: 2 sets of 8-12 reps: Video!
  • Lying Cable Curl: 3 sets of 15 reps: Video!
  • Cable Wrist Curl: 5 sets of 50 reps: Video!

Please try one of these 2 workouts or both if you want (not in the same day ofcourse!) and see what is more convienet for you and let us know what do you think!

You need energy?Make an energy bar

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Natural No-Bake Peanut Butter Energy Bars



  1. 1
    Combine peanut butter and honey in a large nonstick pot and warm up over a low heat until runny and mixed.
  2. 2
    Mix in the oatmeal (and protein powder if using).
  3. 3
    You don’t want to cook it, just heat it up enough to stir everything together nicely.
  4. 4
    Press into a 9×9-inch pan.
  5. 5
    Let cool, then cut into 16 equal bars.
  6. 6
    Wrap each bar in foil and store in plastic bags. – No need to refrigerate as the ingredients are natural.

Oat Bars
1 cup regular rolled oats
1/2 cup sesame seed
1 1/2 cups dried apricots, finely chopped
1 1/2 cups raisins
1 cup shredded unsweetened dry coconut
1 cup blanched almonds, chopped
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
2 teaspoons butter or margarine
1 cup light corn syrup
3/4 cup sugar
1 1/4 cups chunk-style peanut butter
1 teaspoon orange extract
2 teaspoons grated orange peel
1 package (12 oz.) or 2 cups semisweet chocolate baking chips
4 ounces paraffin or 3/4 cup (3/4 lb.) butter or margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching.

Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes.

Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.

Butter the hot backing pan; set aside.

In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel.

At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.

Cut into bars about 1 1/4 by 2 1/2 inches.

Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.

Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.

When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.


George’s Energy Bar- Fruit-filled Recipe

  • 1 cup raisins
  • 1 cup dried blueberries
  • 2 cups chopped dates
  • 2 cups chopped dried apples

  • 2 cups chopped dried apricots
  • 2 cups chopped dried prunes
  • 8 oz almond or peanut butter
  • 1/2 cup sunflower seeds
  • 8 cups rolled oats
  • 12 oz pancake mix (complete)(3 cups)
  • 16 oz honey


Preheat oven to 375 degrees. Grease a large cookie sheet. Knead together all the fruit and the nut butter. Knead in sunflower seeds, rolled oats, and pancake mix. Add honey and knead until blended. Press out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a table knife, press the bar lines into the sheet. Bake about 20 minutes until top is light brown. Freeze very well if individually wrapped and then put in a Ziploc.





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