One of the readers is asking:
 
building muscle with minimum fat intake.
after losing that fat that covers my 6-pack,i want to build a lot of muscle mass with minimum fat intake.
i already mentioned before that i do jiu-jitsu 3x a week(mon,wed,fri). jiu-jitsu is exactly like wrestling which i believe would classify as [...]

This is the third post in this series on Summer Preparation. Read previous parts at part I, part II, part IV, part V and part VI.
For more new exercise and information, about faster growth of your shoulders you can read here How To Establish A Balanced Development Of Shoulders.
Shoulder exercise:

Dumbbell Fly
Dumbbell Fly- siting position
Cable lugging

Dumbbell Fly
[...]

This is the second post in this series on Summer Preparation. Read previous parts at part I, part III, part IV, part V and part VI.
Six Pack Workout :

Classic exercise for sit-ups
Sit-ups on ball
Side sit-ups

 
Classic Sit-ups

Beginning  position :
Lay on the back, on the ground, feet’s are on the ground. Spine must be flat before [...]

This is the first  post in this series on Summer Preparation. Read previous parts at part II, part III, part IV, part V and part VI,
 Yep, I’m starting program for summer. I am going to help you build your body for sin. But if you really want great body do everything i say. First thing [...]

Update: For more about stretching you can read here.
1. Hamstrings

1A) Lay on your back with bend left knee, with your foot set on the ground on a cosily distance of hips. Right foot is almost prone with foot to the sealing. Attract it with both hands closer to the body and stop when you feel [...]

   1). Weight lifting make your immune system stronger.
   2). Weight lifting increase your metabolism with increase muscle mass.                (That increase fat burning 24 hour a day. So you will lose even more calories while you are a sleep)
   3). Weight lifting will slow natural fall metabolism. (Usually it starts with 30 year)
    4). Weight [...]

Two great studies have concluded, that Mediterranean diet as a whey of life not a diet, and regularly exercise are key for long and quality life.
It’s a nutrition that is wealth with Fish, Fruits and Vegetable they are reducing the risk of early death for 5%, it has shown the study on 500.000 people.
                       [...]

Hehe summer is coming. I’m going to help you show your abs. Everybody have abs. You simply don’t see them because of your fat. Exercise is not enough. You also need to change your eating habit. Here is my universal menu for everybody:

(07:00h) Milk 0,5l (0,9%); Oatmeal 200g - 800kCal
(09:00h) Tuna in water 250g; Chicken [...]

Important of stretching is unquestionable. If you do not stretch before workout, your can seriously hurt your muscle. For more about stretching you can read here and here. Now here are the basic stretching exercise.
This small line of stretching refers to leg muscle. Workouts are not only efficient but also practical, because you can perform them [...]