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Create a Powerful Chest

Exercises for the chest alone will not remove your overall body fat. You must remember that resistance training and nutrition should also be part of your routine.The Routine will be change according yours require.But At present Please follow following steps.we can starts routine from following Steps:-

Sets : Create a Powerful Chest
Chest Hack No.1 - Flat Bench Press

Usually done with dumbbells or a barbell, flat bench press is the best way to work your chest muscle. Do not ever use the Smith machine for bench press! Stick to free weights. It is also very important to have a spotter to make sure your form is correct. When your elbows are locked, lower the barbell to your nipples and up again. Don’t even do them half way, I always laugh at people that do them and wonder why their chest don’t grow.

Chest Hack No.2 - Incline Bench Press
Similar to the flat bench press, the only difference is that the bench should be in an inclined state. Incline bench press targets the muscle at the upper chest. As the flat bench press only targets the lower area, doing the incline bench press helps balance the growth of your chest.

Chest Hack No.3 - Incline Dumbbell Press
Again, this is similar to a incline bench press except that you are using dumbbells instead of a barbell. This will also target the upper portion of your chest muscles.

Chest Hack No.4 - Dumbbell Fly
This is done by lying on the bench while holding dumbbells at arms length with a little bend at the elbow and then raising them to the top. This exercise is also very helpful in helping you attain that powerful chest you ever wanted.

Chest Hack No.5 - Incline Dumbbell Fly
Similar to the dumbbell fly, the only difference is that the bench should be in an inclined state. This exercise not only targets the chest, it also works your upper body muscles.

There are actually much more exercises for the chest. However, this 5 is enough to let your attain the chest you always wanted. But remember to always take note of your form, nutrition and rest.

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Some Health Tips


We live in a polluted society, where exposure to toxins is inevitable. Our food is sprayed with toxic chemicals and we breathe in toxic fumes as we walk or drive along our busy roads. The main organs of elimination of toxic substances are the liver, the kidneys, the gut, the skin, the lymphatic system and the lungs.

The Liver

It is the job of the liver to detoxify all potentially harmful substances. Foods that can help the liver to detoxify are cruciferous vegetables ( broccoli, brussel sprouts, cabbage, cauliflower); brightly colored fruit and vegetables (tomatoes, apricots, peppers, berries); sulphur containing foods (onions, garlic) and lemons

The Kidneys

The job of the kidneys is to filter the blood, removing excess water and water soluble toxins that are then passed out in the urine. The kidneys require plenty of water to dilute the toxins and to help them to carry out their job more efficiently.

Foods that help the kidneys to detoxify are water; all fruit and vegetables; parsley leaf; herbal teas

The Gut

Harmful ingredients from the stomach are filtered out here and sent to the liver to be processed. The main function of the bowel is to excrete processed toxins in the feces. If the bowels function is sluggish the faeces linger there and the toxins can actually be reabsorbed into the blood stream

Foods that help the gut to detoxify are all fiber rich foods; fruit (especially apples, prunes, berries, dried fruit); vegetables (especially carrots, broccoli, cabbage) flaxseeds(linseed); beans; lentils; oats; and barley


The skin is the largest organ of the body and plays a big part in getting rid of toxins. Some toxins are eliminated in your sweat, others in your skin oils and others via the shedding of dead skin cells.

Foods that help the skin to detoxify are water; fruit and vegetables; flaxseeds; essential oils (flax, walnut, pumpkin seed) or pumpkinseeds

The Lymphatic System

The lymphatic system is like the drainage system. The lymphatic system also helps to detoxify by removing waste products from the body.

The main food that helps the lymphatic system to detoxify is water. Lymphatic drainage, dry skin brushing and Epsom salt baths are also know to help


The lungs remove carbon dioxide from the body as well as other toxic gases that you breathe in.

Foods that help the lungs detoxify are fruit and vegetables (especially apples, onions, blueberries, blackberries and raspberries).

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