Machine Gun Kelly - Bad Things Şarkı Sözleri (Türkçe Çeviri)

Bad Thing şarkısının İngilizce şarkı sözleri ve Türkçe çevirisi
Bad Things
Kötü Şeyler

Am I out of my head?
Aklımı mı kaçırıyorum?
Am I out of my mind?
Aklımı mı kaçırıyorum?
If you only knew the bad things I like
Keşke sadece sevdiğim kötü şeyleri bilseydin
Don't think that I can explain it
Bunu açıklayamayacağımı düşünme
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor
Don't matter what you say
Ne dediğin önemli değil
Don't matter what you do
Ne yaptığın fark etmez
I only wanna do bad things to you
Tek isteğim sana kötü şeyler yapmak
So good, that you can't explain it
Çok iyi , bunu açıklayamaman
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor

Nothing's that bad
Hiçte kötü değil
If it feels good
İyi hissettiriyor
So you come back
Yani sen geliyorsun
Like I knew you would
Sanki yapacağını biliyormuş gibiyim
And we're both wild
Ve ikimizde çılgınız
And the night's young
Ve gece daha genç
And you're my drug
Ve sen benim ilacımsın
Breathe you in 'til my face numb
Nefesini içime çekiyorum yüzüm uyuşana kadar
Drop it down to that bass drum
Onu şu bas davuluna sürükle
I got what you dream about
Hayalini kurduğum şeye sahibim
Nails scratchin' my back tatt
Tırnakların sırtımda ki dövmeyi çiziyor
Eyes closed while you scream out
Sen çığlık atarken gözler kapanıyor
And you keep me in with those hips
Ve kalçalarınla beni tutuyorsun
While my teeth sink in those lips
Ve dişlerim o dudakların içine işlerken
While your body's giving me life
Ve vücudun bana hayat verirken
And you suffocate in my kiss
Ve öpücüğümde boğulurken
Then you said
Sonra diyorsun ki

I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body so I can take you wherever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim
Like I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body I can look at you whenever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim

Am I out of my head?
Aklımı mı kaçırıyorum?
Am I out of my mind?
Aklımı mı kaçırıyorum?
If you only knew the bad things I like
Keşke sadece sevdiğim kötü şeyleri bilseydin
Don't think that I can explain it
Bunu açıklayamayacağımı düşünme
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor
Don't matter what you say
Ne dediğin önemli değil
Don't matter what you do
Ne yaptığın fark etmez
I only wanna do bad things to you
Tek isteğim sana kötü şeyler yapmak
So good, that you can't explain it
Çok iyi , bunu açıklayamaman
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor

I can't explain it
Bunu açıklayamam
I love the pain
Acısını seviyorum
And I love the way that your breath
Ve nefes alışını seviyorum
Numbs me like novocain*
Novokain* gibi beni hissizleştiriyor
And we are
Ve biz
Always high keep it strange
Her daim tuhafız
Ok, yeah, I'm insane
Evet, hep böyle garip olalım
But you the same
Ama sen de öylesin
Let me paint the picture
Resim çizmeme izin ver
Couch by the kitchen
Mutfaktaki kanepede
Nothin' but your heels on losing our religion
Üzerinde topuklulardan başka bir şey yok
You're my pretty little vixen
Sen benim küçük cadımsın
And I'm the voice inside your head 
Ben ise senin kafandaki sesim;
That keeps telling you to listen to all the bad things I say
Söylediğim kötü şeylere kulak vermeni söyleyen
And you said
Ve sen diyorsun ki

I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body so I can take you wherever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim
Like I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body I can look at you whenever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim

Am I out of my head?
Aklımı mı kaçırıyorum?
Am I out of my mind?
Aklımı mı kaçırıyorum?
If you only knew the bad things I like
Keşke sadece sevdiğim kötü şeyleri bilseydin
Don't think that I can explain it
Bunu açıklayamayacağımı düşünme
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor
Don't matter what you say
Ne dediğin önemli değil
Don't matter what you do
Ne yaptığın fark etmez
I only wanna do bad things to you
Tek isteğim sana kötü şeyler yapmak
So good, that you can't explain it
Çok iyi , bunu açıklayamaman
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor
The way we love, is so unique
Sevgimiz benzersiz
And when we touch, I'm shivering
Ve dokunduğumuzda titriyorum
And no one has to get it
Ve kimse bunu elde etmek zorunda değil
Just you and me
Sadece sen ve ben
Cause we're just living
Çünkü biz sadece yaşıyoruz
Between the sheets
Sayfalarin arasında

I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body so I can take you wherever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim
Like I want you forever
Seni sonsuza kadar istiyorum
Even when we're not together
Birlikte olmasak bile
Scars on my body I can look at you whenever
Vücudumda ki izlerinle seni her yere yanımda taşıyabilirim

Am I out of my head?
Aklımı mı kaçırıyorum?
Am I out of my mind?
Aklımı mı kaçırıyorum?
If you only knew the bad things I like
Keşke sadece sevdiğim kötü şeyleri bilseydin
Don't think that I can explain it
Bunu açıklayamayacağımı düşünme
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor
Don't matter what you say
Ne dediğin önemli değil
Don't matter what you do
Ne yaptığın fark etmez
I only wanna do bad things to you
Tek isteğim sana kötü şeyler yapmak
So good, that you can't explain it
Çok iyi , bunu açıklayamaman
What can I say, it's complicated
Ne diyebilirim ki, anlaşılması zor

Novocain: Lokal anestezide kullanılan bir ilaç

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Noah Cyrus - Make Me (Cry) Şarkı Sözleri (Türkçe Çeviri) ft. Labrinth

Noah Cyrus'un Make me adlı şarkısının ingilizce şarkı sözleri ve Türkçe Çevirisi

Make Me (Cry)
Ağlatıyor Beni

I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never hated you like I do right now
Senden hiç şimdiki gibi nefret etmemiştim
'Cause all you ever do is make me...
Çünkü yaptığın tek şey beni ben yapmaktı

Gave you up 'bout 21 times
Senden neredeyse 21 kez vazgeçtim
Felt those lips, tell me 21 lies, yeah
O dudakların bana 21 yalan söylediğini hissettim
You'll be the death of me
Sen benim ölümüm olacaksın
Sage advice
Bilgece bir öğüt
Love-lovin' you could make Jesus cry
Seni sevmek İsa'yı ağlatabilirdi

When I hear you're sayin' "Darling,
Sevgilim dediğini duyduğumda
Your kiss is like an antidote."
Öpücüğün bir panzehir gibi
I'm fightin' like I'm Ali,
Ali'ymişim gibi savaşıyorum
But you got me on the ropes
Ama sen beni köşeye sıkıştırıyorsun

I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never hated you like I do right now
Senden hiç şimdiki gibi nefret etmemiştim
'Cause all you ever do is make me...
Çünkü yaptığın tek şey beni ben yapmaktı.

Couldn't hear the thunder
Fırtınayı duyamadım
But I heard your heart race
Ama kalbinin hızlı attığını duydum
Couldn't see the rain
Yağmuru göremedim
We're too busy makin' hurricanes, yeah
Kasırgalar yaratmakla çok meşguluz

Love ain't easy when it ain't my way
Aşk kolay değil eğer benim istediğim gibi değilse
But it gets hard, when you ain't here makin' me crazy
Ama sen burada olmayıp beni delirtmezken zorlaşıyor

Baby, say the word, darlin'
Bebeğim sevgilim sözcüğünü söyle
You know just how to hold the sucker down
Bir salağı alt etmeyi çok iyi biliyorsun
So I see you in the morning
Yani sabah görüşürüz
I can't watch you walk out
Gitmeni seyredemem

I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never hated you like I do right now
Senden hiç şimdiki gibi nefret etmemiştim
'Cause all you ever do is make me...
Çünkü yaptığın tek şey beni ben yapmaktı

Cry
Ağlamak
Cry
Ağlamak
Cry
Ağlamak

Hear the thunder
Fırtınayı duy
See the rain
Yağmuru gör
Yeah
Evet
Keep on makin' me cry
Beni ağlatmaya devam et
Yeah
Evet
Hey, hey, yeah
Keep makin' me scream and holler
Beni bağırtmaya ve çığlek attırmaya devam et
Keep on makin' me cry
Beni ağlatmaya devam et
You don't know what you're doin' to me
Bana ne yaptığını bilmiyorsun
Hey, hey, yeah
Evet
Yeah


I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never needed you like I do right now
Sana hiç şimdiki kadar ihtiyacım olmamıştı
I never hated you like I do right now
Senden hiç şimdiki gibi nefret etmemiştim
'Cause all you ever do is make me...
Çünkü yaptığın tek şey beni ben yapmaktı

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Beyoncé - All Night Şarkı Sözleri (Türkçe Çeviri)

Şarkı 3. Dakikada başlıyor

Beyonce'nin yeni şarkısı All Nighr İngilizce şarkı sözleri ve Türkçe çeviri

All Night
Bütün Gece

I found the truth beneath your lies
Yalanların altında doğruyu buldum
And true love never has to hide
Ve gerçek aşk saklanmaya asla gerek duymaz
Trade your broken wings for mine
Senin kırık kanatlarını benimkilerle takas yapacağım
I've seen your scars and kissed your crimes
Yara izlerini gördüm ve suçunu öptüm

So many people that I know, they're just tryna touch ya
Tandığım birçok insan sana dokunmaya çalışıyor
Kiss up and rub up and feel up
Öp, okşa ve hisset
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset
Give you some time to prove that I can trust ya again
Sana yeniden güvenebilmem için zaman veriyorum
I'm gonna kiss up and rub up and feel up
Öpeceğim,okşayacağım ve hissedeceğim
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset

All night long
Bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
All I wanna, ain't no other
Bütün istediğim, bakılarının olmaması
We together, I remember
Beraberiz, düşünüyorum da
Sweet love all night long
Tatlım bütün gece boyunca

Our love was stronger than your pride
Aşkımız gururundan daha güçlüydü
Beyond your darkness, I'm your light
Kranlığının ötesinde senin ışığınım
If you get deep, you touch my mind
Derine inersen, zihnime ulaşırsın
If you get deep, you touch my mind
Derine inersen zihnime ulaşırsın
Baptize your tears and dry your eyes
Gözyaşlarını sil, gözlerini kurut
Baptize your tears and dry your eyes
Gözyaşlarını sil, gözlerini kurut

So many people that I know, they're just tryna touch ya
Tandığım birçok insan sana dokunmaya çalışıyor
Kiss up and rub up and feel up
Öp, okşa ve hisset
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset
Give you some time to prove that I can trust ya again
Sana yeniden güvenebilmem için zaman veriyorum
I'm gonna kiss up and rub up and feel up
Öpeceğim,okşayacağım ve hissedeceğim
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset

All night long
Bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
All I wanna, ain't no other
Bütün istediğim, bakılarının olmaması
We together, I remember
Beraberiz, düşünüyorum da
Sweet love all night long
Tatlım bütün gece boyunca

They say true love's the greatest weapon
Gerçek sevginin en büyük silah olduğunu söylüyorlar
To win the war caused by pain, pain
Acıdan oluşan savaşı kazanmak için
But every diamond has imperfections
Her elmasın kusuru vadır
But my love's too pure to watch it chip away
Fakat benim kaybolmasını izlemek için fazla saf
Oh nothing real can be threatened
Hiçbir gerçek göz korkutamaz
True love breathes salvation back into me
Gerçek aşk kurtuluş için bana nefes verir
With every tear came redemption
Her gözyaşının kefalet olmasıyla birlikte
And my torturer became a remedy
Bana sıkıntı veren şey tedaviye dönüştü

So many people that I know, they're just tryna touch ya
Tandığım birçok insan sana dokunmaya çalışıyor
Kiss up and rub up and feel up
Öp, okşa ve hisset
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset
Give you some time to prove that I can trust ya again
Sana yeniden güvenebilmem için zaman veriyorum
I'm gonna kiss up and rub up and feel up
Öpeceğim,okşayacağım ve hissedeceğim
Kiss up and rub up and feel up on ya
Üstünde öp, okşa ve hisset

All night long
Bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
Sweet love all night long
Tatlım bütün gece boyunca
All I wanna, ain't no other
Bütün istediğim, bakılarının olmaması
We together, I remember
Beraberiz, düşünüyorum da
Sweet love all night long
Tatlım bütün gece boyunca

How I missed you, my love
Nasılda özledim seni, aşkım

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Kehlani - Distraction Şarkı Sözleri (Türkçe Çeviri)

Kehlani'nin yeni şarkısı Distraction İngilizce şarkı sözleri ve Türkçe çevirisi ile karşınızda

Distraction
Oyalanmak

Do you, do you, do you wanna be….
İstiyo, istiyo, istiyor musun...

Do me a favor, pick me up, take me out later
Bana bir iyilik yap, beni al, sonra dışarı çıkar
Don’t worry about no paper, cause I got much stacked up for nights like this
Kağıt(para) yok diye telaş yapmayın, çünkü böyle geceler için baya stok yaptım
My life can get crazy, I deal with shit on the daily
Çıldırabilirim, her gün başka bi bokla uğraşıyorum
But baby I’m thinking maybe, we could agree to work it out like this
Ama bebeğim bence olabilir, bunu böyle yapmayı kabul edebiliriz

I need you (you, oh) to give me your time (give me your time)
Bana vakit ayırmana ihtiyacım var
I need you (you, oh) to not wanna be mine
Benim olmak istemediğin için sana ihtiyacım var

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun
Yeah, yeah
Evet, evet

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun?

I need you to respect it, yeah, yeah, yeah, yeah
Buna saygı göstermen ihtiyacım var, evet
Sometimes this shit get me stressing
Bazen bu b*k beni streslendiriyor
So I need you with me
Ve benimle olmana ihtiyacım var
To keep me right and keep me up all night
Ayakta durmak için ve tüm gece uyumamak için
We can get faded
Solabiliriz
This life can make you so jaded
Bu hayat seni bezdirebilir
So we can stay shaded
Böylece gölgede kalabiliriz
Just to us and try to get it right
Sadece bizim için ve doğru dürüst yapmayı deneyebiliriz

I need you (you, oh) to give me your time (give me your time)
Bana vakit ayırmana ihtiyacım var
I need you (you, oh) to not wanna be mine
Benim olmak istemediğin için sana ihtiyacım var

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun
Yeah, yeah
Evet, evet
Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun?

I can’t say I give my all
Herşeyimi vereceğim diyemem
But tonight, I’d risk it all
Ama bu gece, herşeyimi riske attım
Woah, woah, woah
Are you down to be….
Birini düşürmek mi....

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun
Yeah, yeah
Evet, evet

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun
Yeah, yeah
Evet, evet

Are you down to be a distraction baby
Vakit geçirmek için birini düşürmek mi istiyorsun
But don’t distract me, let me ask you baby
Beni rahatsız etme, sana birşey söyleyeyim mi bebeğim
Do you, do you, do you wanna be a distraction baby
Oyalanacak birini mi istiyorsun bebeğim
Do you, do you, do you wanna be
İstiyor musun

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OK Go – The One Moment Şarkı Sözleri (Türkçe Çeviri)

Ok Go adlı Amerikalı Rock Grubunun yeni şarkısı The One Moment

The One Moment
Bir an

You're right
Haklısın
There is nothing more lovely
Güzel olan hiçbir şey kalmadı
There's nothing more profound
Samimi olan hiçbir şey kalmadı
Than the certainty
Ciddiyetten başka
Than the certainty
Ciddiyetten başka

That all of this will end
Tüm bunlar sona erecek
That all of this will end
Tüm bunlar sona erecek

So open your arms to me
Öyleyse kollarını benim için aç
Open your arms to me
Kollarını benim için aç

And this will be the one moment that matters
Ve bu önemli bir an olacak
And this will be the one thing we remember
Ve hatırladığımız tek şey bu olacak
And this will be the reason to have been here
Ve burada olmamın nedeni de bu olacak
And this will be the one moment that matters at all
Ve önemli olan tek şey bu an olacak

So while the mud
Yani çamurdayken
Reclaims our footprints
Ayak izlerimiz siliniyor
And while our bones keep looking back
Ve kemiklerimiz geriye bakıyorken
At the overgrowth that's swallowing the path
Boğazımız aşırı büyümede

There for the grace of god go we
Orası Tanrının bize armağanı
There for the grace of god go we
Orası Tanrının bize armağanı
There for the grace of time and chance and entropy's cruel hands
Orası zamanın lütfu ve şansı ve Entropi'nin zalim elleri


So open your arms to me
Öyleyse kollarını benim için aç
Open your arms to me
Kollarını benim için aç

And this will be the one moment that matters
Ve bu önemli bir an olacak
And this will be the one thing we remember
Ve hatırladığımız tek şey bu olacak
And this will be the reason to have been here
Ve burada olmamın nedeni de bu olacak
And this will be the one moment that matters at all
Ve önemli olan tek şey bu an olacak

So won't you stay here with me?
Burada benimle kalmayacak mısın?
And build till we've blistered our hands?
Ellerimiz şişene kadar inşa etmeyecek miyiz?

So won't you stay here with me
Burada benimle kalmayacak mısın?
And build us some temples
Ve kendimize biraz tapınak inşa etmeyecek miyiz?
Build us some castles
Biraz da kale
Build us some monuments
Biraz da anıt heykeller
And burn them all right down
Ve hepsini yak gitsin

So open your arms to me
Öyleyse kollarını benim için aç
Open your arms to me
Kollarını benim için aç

And this will be the one moment that matters
Ve bu önemli bir an olacak
And this will be the one thing we remember
Ve hatırladığımız tek şey bu olacak
And this will be the reason to have been here
Ve burada olmamın nedeni de bu olacak
And this will be the one moment that matters at all
Ve önemli olan tek şey bu an olacak

So won't you stay here with me?
Burada benimle kalmayacak mısın?
And build till we've blistered our hands?
Ellerimiz şişene kadar inşa etmeyecek miyiz?

This will be the one thing we remember
Hatırladığımız tek şey bu olacak

So won't you stay here with me
Burada benimle kalmayacak mısın?
And build us some temples
Ve kendimize biraz tapınak inşa etmeyecek miyiz?
Build us some castles
Biraz da kale
Build us some monuments
Biraz da anıt heykeller
Build us some temples
Kendimize biraz tapınak inşa etmeyecek miyiz?
Build us some castles
Biraz da kale
Build us some monuments
Biraz da anıt heykeller

This will be
Bu
This will be the one moment that matters
Bu önemli bir an olacak
And this will be
Evet olacak

The one moment that matters at all
Ve önemli olan tek şey

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Smart Exercise Swaps

As you start your workout routines, one thing that you need to make sure you're doing is making the most of your time and effort in the fitness center. Though sadly, many people remain spending much too much time carrying out exercises that simply will not have them the best 'bang' for his or her time invested. 

This is merely to lead to high levels of disappointment permanently as they'll gradually commence seeing that their commitment just isn't paying down which will eventually lead them to fall quickly the bandwagon totally. 

That is why it's essential that you find out about which will be the smartest exercises to be using in your workout and then replace all the not-so-smart ones with these instead. 


So let's begin and review a few key exercise swaps that you ought to be making so you don't get trapped in improvement plateau. 

Swap Lateral Raises For Shoulder Press 

The first exercise swap to make is to remove the later raises you're performing in your plan and do a set or two of shoulder presses instead. Shoulder presses will target all the heads of the shoulder muscles, but then in addition to that, also target the triceps and biceps as well. 

Plus, doing shoulder presses will help to create the illusion of a slimmer waist as well if you can add a bit of added muscle size and definition, so that's another clear benefit to look forward to. 

Swap Hip Raises For Lunges 

Moving on, hip raises are one move that many women get into the habit of doing thinking it's going to firm their backside. But, it's only going to disappoint. 

Hip raises really don't work enough total muscle fibers to do you justice and will just be a waste of time in the gym. Instead, try lunges. 

Lunges are far more superior because not only will they work the same muscles you were intending with those hip raises – the glutes, but they'll also work the hamstrings, quads, as well as the core. 

Doing this exercise really means a win-win scenario for you. You'll get a high degree of results in a very short time period. 

Swap Bicep Curls For Chin-Ups 

Going back to your upper body, if you want to create arms that garner a second look, consider swapping out your bicep curls and doing chin-ups instead. 

Chin-ups are very often overlooked because most people simply don't consider them as they're too focused on weight oriented exercises, but these are one of the most effective exercises that you can use. 

Chin-ups will target the biceps as well as the lat muscles, helping you build your strongest back ever. When performing chin-ups, to add extra intensity to the movement, consider taking a brief pause at the top of the exercise for a second or two. 

This will increase the total time under tension and make sure that you fatigue the muscle to a maximum state. 

Swap Crunches For Prone Ball Roll Ins 

Looking at your abdominal workout, if you're often spending time doing crunches in the gym, you may want to reconsider. While you might ‘feel the burn' from doing these, at the end of the day, they're doing very little to bring you good results. 

Instead, consider doing the prone ball roll in. This exercise is great because not only will it place the abs under a great deal of tension, but it's also going to work the hip flexors as well as the shoulders and arms. 

It really is a full body movement, so you'll likely feel it almost everywhere as you execute it. To get best results while doing this movement, make sure that you keep your abs squeezed the entire time and the hips elevated when you move into the stretched position. 

Also be sure that you never rush through the exercise, but rather move the ball inwards and outwards in as smooth and controlled manner as possible. 

Swap Leg Extensions For Step-Ups 

Another good swap that you should be considering making is to swap out the leg extensions that you might be performing with some step-ups instead. 

While leg extensions can be good for zeroing in on your quad muscles if this is the primary muscle group that you want to target, they aren't going to be as effective as step-ups. 

Step-ups, like lunges, are going to work the glutes, quads, hamstrings, as well as the core, so you'll get a full lower body workout while you do them. 

This means you'll burn more calories total throughout the entire workout session, while also boosting your strength levels to a higher extent as well. 

So there you have some of the key exercises that you should consider dropping from your workout program and which you should consider adding instead. 

It's important that you do keep in mind that the foundation of your workout program should always be focused around compound lifts. If you do this, then you'll naturally be turning to movements that do offer more ‘bang for your buck'. The more muscle fibers you can work at once, the greater the calorie

burn you'll see from the session and the more strength gains you'll get as well. 

At the end of the day, this is also what will create the greatest metabolic response for you, which will mean greater fat loss over the 24 hour period, moving you one step closer to creating that lean, yet muscular body you're after. 

Some isolation exercises can definitely be added from time to time if you really want to enhance the definition in just a single muscle group or bring up a lagging body part, but for the most part, these exercises should be minimized and limited to just a few sets at the end of the workout. 

If you do that, you will be headed for success. 

About Shannon Clark

Shannon Clark has a degree in Exercise Science and is an AFLCA certified personal trainer. Her insights are regularly published on bodybuilding, askmen and FitRated.com. FitRated is a leading fitness equipment review site offering insights on equipment, workout plans and weight loss strategies. Check out the latest review of the Bowflex Max Trainer.

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Making The Perfect Post Workout Protein Shake

It is important to remember not to reduce the calories intake right after a workout when your metabolism is high. It is during the post workout that your body requires a quality source of protein and carbohydrates to start the rebuilding process and the best moment to ensure your body have the right protein source to cater to your workout routine.

Below are the steps you need to take to make the perfect post-workout protein shake.

- Know your type of protein source

- Making the Perfect Post Work Out Protein Shake

- Determine how much protein you require

For the average workout consisting of between 2 to 3 hours like weight lifting (20 or 30 sets), you're going to need approximately 45 grams of protein, which equates to two scoops of your whey protein powder. If you're a heavier individual (above 180 pounds) you can increase this to 70 grams of protein.

Include creatine

One study by US National Institutes of Health indicates the "Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting or weight lifting". So these is a great addition to your post workout protein shakes especially those who are on resistance-training workout.

To your protein shakes, add five grams of creatine powder to help replenish the creatine stores in the body that have just been used up.


Get your carbohydrate source

Once you've figured out your protein needs, then you must look at carbohydrates. Fat in this time period is to be avoided since it will slow down the release of the nutrients to the muscle cells, which is exactly what you don't want.

In order to get the best results, you should aim to take a fast-acting carbohydrate right after the workout, and then follow that with a slower carbohydrate in the hour afterward. This will help to spike insulin levels and drive the glucose into the muscle cells for quick recovery.

Dextrose is the best choice; however, any simple glucose food product will also work. One word of caution is to avoid fructose as much as you can because it is handled slightly differently in the body, being directed to the liver first, rather than straight into the muscle cells.

The last tip on making the perfect post-workout shake next…


Determine how much carbohydrates to use

To maximize muscle glycogen resynthesis in the post-workout period, you will want to add five grams of carbohydrates for every two working sets performed. Using our illustration of a workout consisting of 20 to 30 sets, this means you're taking in 50 to 75 grams of dextrose.

Keep in mind that if you are looking to build more muscle mass, you can go higher with this intake to boost your calories and encourage building of lean tissue. You will be most anabolic in the time right after your workout, so making use of this by placing a large portion of calories at this time is a very smart move.


Revive and restore

To summarize, to create your post-workout shake you need:

50 grams of whey isolate protein powder
5 grams of creatine
50-75 grams (or more) of dextrose
Mix all of this together and consume immediately after your cool-down has finished. Follow this with another meal that consists of a solid protein source, a slower digesting form of carbohydrates and a small amount of healthy fat an hour afterward.

If you want to maximize the results you get from your workout, the post-workout shake cannot be skipped. By getting this right, you're one step closer to realizing your goals.

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Top Apps to keep a Healthy Lifestyle

Whether it's having to wait weeks for an appointment or having to sit in the surgery waiting for someone to miss their allotted time, sometimes it's just not practical or feasible to see you GP when you feel ill. This is especially true when you're away from home either working or on holiday.


Apps are a great way to manage your lifestyle especially because our lives can be so hectic that we forget to recognize that our bodies need consideration. A mobile phone is something close to hand and with the right app installed it can be a great asset to help us with some of our health challenges. Also, information can also be hard to find and an app is a great way to find the right information in one place.

The following are some great apps that would likely suit people at all ages and with different lifestyles.

Medical databases
Saga has a Health app for the over the 50s which could be very useful in such a situation. It is absolutely free to download from the Apple App store, includes easy-to-use factsheets on as many as 800 medical conditions and health topics, with information sourced directly from the NHS Choices website. Using the app, you can access a database of hospitals. In addition, the app allows you to search for over 1000 specialists by both locations and by field of expertise. Using GPS, the app will even provide directions to your chosen hospital.

Symptoms trackers
The Saga Health app is great for researching a wide variety of illnesses; however, if you're looking for more specific information, Symple is another fantastic app that you can find within the Apple App store. If you suffer from headaches or shoulder pain that seems to come from nowhere, Symple helps you to track the times when you experience the symptoms, which in turn allows you to decipher any triggers and other patterns that might be causing or contributing to the pain. The Symple app allows users to track up to 20 symptoms at a single time, as well as allowing you to make daily notes and take photos, keep track of your exercise routine, medications and other health-related factors.

Keeping healthy
Both these apps work fantastically if you are feeling under the weather, but what app is best for maintaining that healthy lifestyle so you don't get ill? A look in the Apple App store when searching for "Healthy Living" shows that among the most popular health-related apps is Pact - Cash for Living Healthy, which billed on the store as ‘the most effective way to actually keep your healthy resolutions this year', which is novel in the sense that it allows those who keep up with healthy living to earn cash for doing so. Where does the cash come from? It's paid by members who don't keep up with the pact.

Record your sleep patterns and patter
Finally, one app that isn't directly health related, but deserves an honorable mention is the cool new app 'Sleep Talk Recorder'. According to a study conducted by the American Academy of Sleep Medicine, 50% of children and 5% of adults have a tendency to talk in their sleep. If you're one of them, there's a way to find out which old girlfriend you are referring to in your sleep with Sleep Talk Recorder. The app is easy to use, and saves your sleep-time recordings, placing them on a timeline for easy access and playback. There really is no replacement for your real GP, but that doesn't mean anyone enjoys seeing them. However If you get any or all of these apps in your life who knows, you may keep healthy enough to stay away from them for a good long while.

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December muscle mix 2016

Ali Sayd (Iraq)

Giorgos Retsinas (Greece)

Vincenzo Masone (Italy)

Joe Seeman (Canada)

Ahmad Yasin Salik Qaderi (Afghanistan)

Pete Lind (Sweden)

Nikolay Nikolov (Bulgaria)

Sergey Agunovich (Belaruss)

Juande Romero (Spain)

Charlie Barrett (UK)

Gonzalo Hernan Lopez (Argentina)

Abdelaziz Jellali (Morocco)

Mahmut Şen (Turkey)

Andrzej Zieleniecki (Poland)

Yaroslav Babych (Ukraine)

Dallas McCarver (USA)

Arnaud Plaisant (France)

Ali Al-Hasni (Oman)

Bruno Moraes (Brazil)

Hassan Mostafa (Egypt)

Tim Budesheim (Germany)

Ferenc Kovacs (Hungary)

No ID

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Stop Wasting your time! Make your workouts count!

Want to really change your body and save your time?  Rethink your entire workout!  Gone are the days of the "fat burning zone" and maintaining it for 50-60 minutes.  And gone are the days of doing a set of strength exercises and then resting for several minutes and doing another set.  STOP WASTING YOUR TIME!

During a steady-state aerobic workout (meaning you move at the same pace for period of time), your body will burn a higher percentage of calories from fat.  This is where the "myth" comes into play.  There are several problems with this picture.  

First- you are burning a higher percentage of a smaller amount of calories.  Then your body will adapt quickly and you will burn fewer total calories. 

Secondly- the body actually becomes a more efficient "fat storing" machine.  Think of it as a fuel efficient car.  As your body becomes more efficient, you will burn less fat.  This is not the situation we are looking for.  Imagine the body of a marathon runner (endurance athlete) and then a sprinter (track and field athlete).  The sprinter is very lean with sculpted muscles and very little body fat.

When doing strength training, focusing on the old body building format is also very inefficient.  You are working one muscle group at a time and resting in between.  It is a time waste and not effective for burning fat and calories.  

I have found that using a total body resistance training program with shorter rest periods along with two or three cardio interval training sessions a week is most effective to lose body fat.  

Ally’s story!  For years I ran, at least five times a week for at least 50 minutes.  For those of you who know me, I do not have a runner’s body.  I am very short, with short legs and very muscular.  So running did not come easy but I grew to love it and believed it was the best way for me to burn fat.  I also believed if I did not have at least 50 minutes to exercise, it was a waste of my time.  

After years of this type of training, I developed plantar fasciitis.  Plantar fasciitis is the thickening and inflation of the tissue on the bottom of the foot.  It is extremely painful.  I had to completely quit running.  I was wondering what I was going to do and was very concerned that I would gain weight.  I did research and found some circuit training weight workouts I could do at home.  At that time, I could do NO cardio at all because I did not have a bike and I could not walk or run at all.   I could not even walk my dog (he was very sad).   

The research stated that the total body workouts would put more load on the muscles that the traditional upper body, lower body split because you work the entire body three days per week.  This type of training was also showing signs of burning more fat and elevating resting metabolism for days after the workout.

After one month of working out with weights three times a week, doing total body workouts for about 45 minutes each time, I actually dropped a pant size.  I was spending 3 hours less per week exercising and getting much better results-- I was so excited!  I began doing research and learned that metabolic resistance training and/or cardio interval training increases your metabolism for 24 to 72 hours after the actual workout.  

If your goal is to look good, be fit, and not spend your life exercising, be sure to do total body resistance workouts at least three days a week and get a couple of interval  training cardio sessions in.  Free up your time and slim up your body!!!

Tips to make the most of you cardio session and burn more FAT - and spend less time doing it!

1. Keep it short but intense.  If you can maintain the pace for more than 30 minutes, you are not working intensely enough.  In the past we all believed longer was better when it came to burning fat.  New research debunks that (thank goodness!) 
2.  Show up, train hard and get on with your day! If you are reading a book while doing cardio, you probably aren’t working hard enough.  After a warm up, perform cardio at a pace you can maintain for only 1 to 2 minutes, and then recover at an easier pace for the same amount of time.  Repeat this for a total of 20 to 30 minutes before cooling down. 
3. Mix it up. Cardio usually has us moving forward – try some side shuffles, skaters or side lunges to get into a different plan. 
4.  Choose multiple modes. Running or biking only can lead to overuse injuries.  By changing up the modes, you keep it fun and minimize the risk of injury.\
5.  Think long term and big picture – it isn’t the number of calories burned during the session, but the AFTER BURN – the EPOC – that makes the difference.  Short intense cardio sessions increase the calories burned for 24 to 48 hours after the session. 

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