Workout (Tricep)

Assalamualaikum, lets start with training. So for the first muscle building entry i would like to take tricep as the first subject as it is my favorite muscle to work out .Okay let me take it this way, I am not going to tell every tricep workout existed to this one post, I'll go for the most staple exercise for developing strength and muscle mass for the tricep which is the close grip bench press. Lets get it started. For me it's the king of tricep exercise and coming close to it is the tricep dips (bench or parallel bar).Unlike the standard bench press ,close grip bench press put more emphasize on the tricep muscles.The benefits of the close grip bench press are first it is a compound movement (where you'll incorporate more than one muscle/joint), For example this movement uses tricep (primary muscle),chest and front deltoid (shoulder) as the secondary muscles.The more muscles included,the more testosterone (growth hormone for guys) are produced means the more gains you will get plus the calories burned increased too!

How To Do It?

Set yourself on the bench,foot planted on the ground,do not raise them up,keep abs tight and place your hands on the barbell with shoulder width grip or slightly narrower than shoulder width grip,any closer than that for me will only cause you injuries or joint problem.Unlike the bench press,where the hand spacing is slightly wider than shoulder width grip,it is done with the flaring of arms occurred during the eccentric (lowering down the weight) phase.Differ from the bench press,the close grip bench press is done with you lowering the weight without flaring the arms and lowering the weight to your lower chest.Check out the video below. Notice his hand spacing taking a shoulder width grip and as he lowers the barbell he does not flares his arms out and he lowered the weight to his side.

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So that's it for today's post,so i hope you guys enjoy it and get something from my post,till again,assalamualaikum

What exercises to do to lose fat, Cardiovascular or Weight lifting?

Assalamualaikum,today we're discussing the best exercises to burn fat and thus getting you the body that you've always wanted.So what are the best exercises? cardiovascular activities such jogging,swimming,sprinting etc or weight lifting?Let me bold for you guys,if you wanted a great sculpted body after a fat loss phase,you should include both weight lifting and cardiovascular activities in your fat loss plan.That is all,BOTH.No doubt for guys to have no fear to lift weight in the gym while losing fat because most guys great body is all their seeking for but for girls? some girls are afraid of lifting weight because for them,lifting weight is going to give them such a bulk body like guys,or will make them muscular like guys,or just to happen some girls really is not interested in weight lifting.But if you are the type of girls,who are just afraid of looking big and muscular like guys,but really wanted that sexy sculpted body,by all means, do include weight lifting in your fat loss plan,WHY? Generally by having more muscles,you will raise your metabolic rate,or in another word,you will burn more calories than the non-lifting people even when you are not doing anything.Read the fact below to understand more on what im trying to deliver.

• FACT: Your body really DOES burn more calories maintaining muscle than it does maintain fat.
• FACT: This means that YES, the more muscle you build, the more calories your body will naturally burn each day on its own.
• FACT: Which means that building muscle DOES increase your metabolism.
• FACT: And this all means that building muscle definitely has the potential to help you lose fat.

I hope you guys understand these facts above.Plus,there is no need to worry for girls to get muscular body like guys because,even if girls lift the same amount of weight like guys use,you are almost impossible to get the big-looking muscular physique,WHY? Because those big muscular,bulking physical only can occur in guys because guys have the hormone called "Testosterone" which is in general a guy's hormone to promote muscle,bone,hair growth.While girls,they have hormone called estrogen which is clearly a girl's hormone to support growth in girls body but they do not have that testosterone and as conclusion : girl will not look big and muscular if they lift weight.But then what they will have if they lift? Well a good sexy,sculpted and toned body.Let say you girls saw those muscular women on tv or magazines,how did they do that?simply they are absolutely using famous yet controversial drug in bodybuilding called the "Steroid".Yeah i bet some of you have heard about it.Generally steroid is a man-made testosterone thus making those women to have those big muscular physique.

Regarding cardiovascular activities,for me basically it's an important tool for fat loss,because in order to lose fat,you got to create a caloric deficit (calories in lower than calories out).So to achieve the caloric deficit,we have to do cardiovascular activities.What are the examples? Jogging,brisk walking,swimming,sports,treadmill,elliptical machine,rowing machine,yoga,aerobic,cycling, etc.I suggest doing cardiovascular activity at least 3 times a week for 30-40 minutes each session.It doest matters which cardio activities you choose, as long as you enjoy doing it,that'll do fine.But still remember,YOU CANT OUT TRAIN A BAD DIET.So for me its not 70% diet and 30% training,for me its 100% diet and 100% training.

So that is all for today,i hope this help you guys even a little,Assalamualaikum.

Abs workout to get you the six pack abs youve been craving for

Assalamualaikum,my last entry had summed about the best fat burning food,but that six pack abs youve been desired is possible to be seen just by keeping an eye to your diet,but dont you guys (mostly guys) want the abs to appear 3D? to be seen popped out from your stomach?So now lets talk about some of the best abs workout ive tried,and most pro's use it as well and ive picked the best for you guys to try.

1.Kneeling Cable crunch

Where it hits: Upper abs and middle abs
How to do it: Set a rope handle to the cable and adjust your position as if in the A picture below.That will be your starting position.By grasping the rope handle,pull yourself towards the floor until your forehead almost touches the floor.Bend your lower back when ure forehead almost touches the floor.Inhale on the way down,exhale on the way up.
How many sets and reps (repetition) : 3-4 sets and 12-15 reps for each set

2.Hanging Leg/Knee raise

Where it hits: Lower abs and core

How to do it: Set yourself in a pull up position as in the picture below,keeping your abs tight,slowly raise your knee/legs past 90 degree angle.There are two types of this move,another type is done using the chairman. *If u didnt have time to go to the gym,there is the home alternative,first lie flat on your back on the floor,without moving your torso,slowly raise just your legs until your feet face the ceiling,and slowly lower it down but do not let your heel touched the floor because this will keep the tension on your lower abs.

How many sets and reps (repetition) : 3-4 sets and 12-15 reps with each set

3.Abs Roll Out

Where it hits: Almost to say this moves hit all your core muscle on the torso and as well as your entire abs (my favorite)

How to do it: By using abs roll device (the one displayed in the picture),barbell,or towel with a slippery/smooth floor,set your position as if in the picture A,that will be your starting position.Without moving your lower limbs,slowly push your torso until your forehead almost touches the floor and then back into position A.

How many sets and reps (repetition) : 2-4 sets , do it until you reach your failure on every set

4.Plank

Where it hit: Your core and obliques muscles

How to do it: Set yourself as if you are doing a push up,instead of using your palms to make yourself steady,use your elbow and your legs straight.Keep your abs tight and hold that position for a desired period of time

How many sets and reps (repetition) : 3-4 sets, hold in plank position for around 1 minutes for each sets *as you grow stronger, you might want to increase the hold time around 10 sec each time you do it

5.Abs crunches *Weighted and decline

Where it hits: Your upper abs

How to do it: Lie flat on your back,use your hand to support your neck (but for me,i like to put my hand on the upper abs during the crunches as i like to feel the abs movement and i know its working).Lift your head until your neck no longer touches the floor.Pause for a second on top of the movement,and back at the starting position as if the first picture.This move also can be done on a decline bench so you will get a better range of motion and can be done while holding a weight plate or a dumbbell to increase the intensity of the this move.

How many sets and reps (repetition) : 3-4 sets and 20-30 reps with each set

So there you go some of the best abs workout that ive picked for you guys to give a try and ive tried it myself,it does work wonder for me! REMEMBER! with all these exercises but without a good diet regiment will go useless because ABS ARE MADE IN THE KITCHEN! Dont starve yourself,put eat the right food.Ok araitt that's it for today,Assalamualaikum,and sorry if my writing does have some lack or shortage

Healthy Foods vs Bad Foods (for fat loss)

Assalamualaikum,araitt lets dig about nutrition.Ok frankly to say to most purpose of this blog is about fitness,so the writing in this are all opinions about living healthy or fat loss.what are healthy foods? what are bad foods?lets git to it.Healthy foods are generally low in calories,full of nutrients,and yet so satisfying when eaten for examples like fruits,wholemeal,vegetables,spices and lean meat.While bad foods are mostly processed foods such a potato chips,fast food ,etc.Now let see some examples for both foods ( I didnt list down every type,im just writing due to its priority and effectiveness to fat loss)

HEALTHY FOODS (fat loss foods):
Fruits
apple
orange
grapefruit
watermelon
banana
kiwi
avocado
all types of berries

Vegetables
Broccoli
asparagus
cauliflower
cabbage
carrot (baby carrot is a no no)
tomato
celery
kale
lettuce
spinach

Protein
Lean chicken breast (as breast has the most protein and the leanest part)
salmon
sardine
tilapia
lean steak
eggs
whey protein
milk
soy milk

Carbohydrate
Whole meal/whole wheat  product
sweet potato
brown rice
oat
legumes and beans


BAD FOODS (fat gain foods):
All types of processed foods:
potato chips
white rice
white bread
frozen foods
fast foods

Now that ive enlighten a little about what food to eat to lose fat,as a reminder,that doesnt mean you can binge on the healthy foods as much as you want because every foods has calories,in order to lose fat you have to make a caloric deficit (calories in lower than calories out), after all so much on anything is not a good thing.So to lose fat,first i really have to bold this for you guys,you need a great consistency,discipline,sacrifices,set a goal.With these four great tools,things are much easier as you want it so bad.Why to eat those healthy foods? because first,yeah,it will make you lose fat.Second let's get closer to those foods.Foods like oat meal,veges,fruits,these food contain high fiber,vitamin,mineral and water content which resulting in you will feel much fuller for a longer period of time since the fiber takes time to digest in your body.So? the longer you feel full,the more you eat less= fat loss.While protein on the other hand,will make your stomach feel full as well as the fiber but for a bonus,when you eat protein,its like you are eating a fat burner,why? because calories is burned just to digest protein.Like ive stated in my previous entry,you dont have to starve yourself to lose fat,the main things is you have to eat right,eat clean and be consistent.Actually it is fun to lose fat because food that we need to eat after all is not that tasteless.Let me give some example to open your eyes,one chocolate bar contain around 560 calories but let me ask you,do you ever feel satisfied with just one chocolate bar? did you feel full eating it? nope i don think so,while a bowl of fruit salad just contain around 200 calories (or lower).Fruits salad usually made up by pineapples,strawberry,watermelon,apples and in one full bowl.Now let me ask you guys,do you full satisfied and full eating fruit salad? Yes i think so,because of its fiber and water content makes you feel full and you will stop eating after that compared to the chocolate bar,after eating one,you might want to grab another one.My point here is,why eating less for a lot of calories instead of eating till you full but only a few calories.Take a look at this picture to understand more

so till my next entry,sorry if ive written something wrong but this is just my pure experiences,Assalamualaikum  #GetLean

Lose weight or lose fat? Know the differences

Assalamualaikum.Okay im so sure that most people will see weight loss and fat loss as one same thing.Today i will open your eyes,well at least you are aware of this and know the differences.Weight loss is the total weight you lost from your body and it is from all component of your body for instance like water weight,loss of fat,and as well as loss of muscles mass.Let me say it in perspective of bodybuilders,losing muscle mass is a pretty damn scary sentences for us as bodybuilders are people who try to gain muscle mass.Now that is weight loss,while fat loss is as clear as it called,yeah,you lose fat while maintaining a healthy physical or a lean body.To brighten this more,if you are person,who only concern about being light on the scale,well then by all means you can have it your way to weight loss while if you are person who concern more about being and looking healthy,you should pick the fat loss lane.

How to know if you are weight loss (WL) person or fat loss (FL) person?

Weight loss (WL) person
Easy , anorexia,models (mostly the fashion models,pardon me if i'm wrong) and some average skinny guys/girls (certain because some people are born skinny,no offense).That's it,i guarantee that these person belong to "weight loss" person.WHY? because their main target is TO LOSE WEIGHT and that weight came from water,fat,muscle mass.HOW?they simply DIET,oh wait do not get confused, (WL) person definition of diet differs than other,what is it? their diet = not eating anything,starving themselves = result in them getting lighter on scale = that is weight loss.They will starve themselves to get thin or skinny almost little to no muscle of physical definition.

Fat loss (FL) person
Most people can tell this whether if you are (FL) person.By observing ones physique.How will they look like,they have lean body,great seperation and definition between muscles,they veins will emerge on their skin,and as well as that chiseled six pack abs on their stomach.WHY?because their target is to lose fat,but not weight,so in return,when they lose fat,flabby arms turns to toned arms,fatty chest turns to hulk chest (hehe) love handles and flabby stomach turns to diced six packs abs.HOW? well you dont really need to starve yourself to lose fat or to look great,all you need to do is eating clean and eating healthy,workout regularly.That's the formula.

But i didnt say losing weight only is not good,at least you got to find your size for your favorite clothes,plus (WL) will also have flat stomach which to some people's stereo,flat stomach indicate healthy body.But trust me,my point here is,would you like to look good only in clothes? Or would you like to look good both in clothes and naked? Hope ive brighten a little bit about the differences between fat loss and weight loss so make your choice.Cya in the next entry! #GoStrongOrGoHome. Assalamualaikum.


(I believe the "weight" in the picture means to lose weight in healthy way)

I will try my best to help

Assalamualaikum, Im Muhammad Afiq,ok this is my first blog,and i make it as a fitness blog.Bodybuilding have dominated my life since 2010 up until now,2014.I was once a fat guy back then when i was small (around 5 years old till im 16 years old). Then,i am not so sure why im starting to do all this but i just did, so i was a new guy in 2011 and now i see food differently.Ok araitt long story short.the reason why i made this blog (been thinking of this long time ago) is to help,encourage people to start thinking about themselves,think about their own body,its where they are living and only can have one.So why not once in a lifetime (if u wanted to) just try to be in the your best shape! no worries,i will help and guide you guys with all knowledge i know and you all are free to suggest/to object me as i am myself is still in a learning process.Learning take life time.So that's it for this post.just trynna introduce u guys to myself n my ideology.Btw the reason i call myself a "GymReaper" because it is taken from a "reaper" (angel of death) and a gym.So i imagine myself as a reaper that bang n greet all the dumbbells,barbell,machine all tools in the gym.So there goes the name "GymReaper"