Tuesday, 20 December 2011
Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. If you're hoping to use running to lose weight, here's some advice on how to be successful.
Do start on the hard sand, near the water, first. It will be best to ease yourself into sand running, otherwise your joints and calves can become unusually sore. Keep in mind though, ultimately sand running is much better for your joints than running on pavement--it's much softer than asphalt and builds great stability in your knees and hips.
Do make sure you're running on an even path and not on a slant. Again this can wreak havoc on your joints and throw off the alignment of your spine.
Don't expect to run as fast as you usually do. Your body has to work much harder, when running on the sand and your pace will be slower, as a result. Don't fret! It's worth it! You're burning approximately 30% more calories running on the sand vs. the road.
Try to do this!
The Move: Intervals
Target: Unless you've been living under a rock, you've heard how great intervals are for your body (and fat loss.) In order to integrate the hard-core, calorie-burning, sand running into your weekly routine--intervals between the harder and softer sand is the answer.
How to do It: Start with longer intervals in the hard sand and integrate shorter ones with the soft sand. Then start to switch the two.
For beginners: start with 90 sec on the hard sand and follow it with 30 sec on the soft sand. Do this 8-10 times, at a steady pace
Thursday, 15 December 2011
Running outside isn't always optimal, so it's common to take refuge in an air-conditioned gym. There are no bugs, no risk of sunburn, and no worries about getting lost on a trail. And, for many, it's easier to run on a treadmill.
Don't make it too steep.
At the same time, don't set the incline too steep (more than 7%) -- this may lead to Achilles tendon or calf injuries. Also, don't run at an incline of more than 2% for your entire run.
Don't hold onto the handrail or console.
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. The handrails are only there to help you safely get onto and off of the treadmill. When running on the treadmill, practice proper upper body form by keeping your arms at a 90 degree angle, just as you would if you were running outside.
Do sprinting intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in sprinting bursts, you'll end up burning more calories, building your endurance, and becoming a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat.
Monday, 12 December 2011
Tuesday, 6 December 2011
This exercise is a hard one if you don't train it correctly, correct form goes without saying. I originally wrote this article because I was sick and tired of 'Gym Rats' doing thousand upon thousands of crunches, the infomercials of some weird machine that works your upper and lower ABS, neglecting the fact that your ABS are all one muscle.
Hanging leg raises are designed to target the hip flexors, while also targeting the abdominals. The amount of effort required to stabilise the spine and pelvis make this a very difficult exercise for the upper and lower abs. Intensity can be varied by straightening both legs or alternating.
Keep all reps strict and controlled. Ensure that your back is flat and your shoulder blades are down. Keeping your legs straight during the exercise adds more resistance. Try Twisting Hanging Leg Raises in order to trim and shape the obliques.
Here are some tips to understand and implement as well as a description of how to do the exercise:
Contract your muscle during every repetition.
Keep your head straight forward.
Hang with your knees slightly bent.
Complete your repetition with total control.
Friday, 25 November 2011
Doing sit-ups is a quick way to get stronger abdominal muscles. However, they must be done properly to avoid any injury to your spine and the neck and head muscles. In addition, sit-ups are about using the abdominal region (the abdominals). Therefore, close attention must be paid to ensuring that you are not compensating by using other parts of your body to perform sit-ups, as this will diminish the effectiveness of the sit-up and may cause injury to your body. It is not as harsh as it sounds - always, always focus on the abs and you are most of the way there.
Great care and excellent technique are required to strengthen the abdominal muscles with sit-ups. To be effective, sit-ups must pull the torso upward from a lying position toward the knees using only the abdominal group. Often, however, other, more powerful, muscles (those that flex the legs and hips) do much of the work. This is especially true with straight-leg sit-ups.
Bending the knees during sit-ups helps neutralize the action of the hip flexors and makes the abdominal muscles work more. Even so, the abdominal group tends to be involved only in the initial phase of the sit-up, after which the hip flexors take over. In addition, doing sit-ups rapidly and with momentum, knees bent or not, does not work the abdominal group very much. That's why raising slowly only part way works the abdominal muscles best.
This is perhaps the most popular myth I have to deal with. By performing sit-ups or "crunches", you are helping to strengthen and firm up the rectus abdominus muscles, more commonly known as the "six-pack". But crunches will do nothing to reduce the amount of fat you have on your tummy. Abdominal fat is there because of excessive calorie consumption, so the only way to get rid of it is to burn off the calories by following a balanced diet and performing high-intensity exercise such as running, cycling, aerobics and swimming.
No expert her but according to ALL professionals there is absolutely no way to get Abs of definition by sit-up or crunches alone. Cardio MUST be involved and as I have found out not just the same type of cardio workout, but a mix to keep the body off-balance. One study put moves in three types of workouts A) Mix of Cario+strength but NO ab workouts at all, B) Ab specific and Strength training with NO cardio and C )just Cadio.
The best results came from the "A" group, weird huh, we all have Abs but if covered by a layer of fat no amount of crunches or sit-ups will bring them out.
Wednesday, 23 November 2011
What is Dean Karnazes made of? When the US ultra-marathoner announced his plan to run 50 marathons through 50 American states in 50 days, people thought he was either superhuman or insane. Mainly the latter. "Mad... 50 marathons??!! He must be..." said RW member Dark Vader of Karnazes, in the title of his forum thread. "Mad," agreed Brizo. And when we rang sports physician Dr Patrick Milroy, his first comment was: "Mad."
But just as Karnazes was announcing his own plans, his fellow American Sam Thompson was reaching the end of his own feat of endurance – running 51 marathons in 50 days. So maybe it's not such a rare (or crazy) talent, after all? Forty-three-year-old Karnazes, who embarks on the North Face Endurance 50 on September 17, is first to admit that he's not unusual. "I really don't consider myself to be gifted in any sort of way," he says. "I just really love to run." He claims that, with
a reasonable level of fitness and the right mental attitude, we’d all be surprised by how far we can run.
To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual. The following workout offers some ideas for how you can work hard during the time you have.
1 minute - Brisk walk or march in place
1 minute - Light jog outside, around the house or in place
1 minute - Jumping jacks
1 minute - Long jumps - jump forward, landing with both feet
1 minute - Light jog
1 minute - Jumping jacks
1 minute - Squat and kick, alternating legs
1 minute - Light jog
1 minute - Long jumps
1 minute - Brisk walk to cool down
If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:
Running - 1 mile
Stepping - 30 steps per minute, 7 inch step
Cycling - 13 mph
Running up stairs
Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves
Saturday, 19 November 2011
The Deadlift is the most important exercise next to the Squat. But nothing is more frustrating than plateauing on the same weight over & over. Worse even is when the weight you Deadlifted past workout for 5 reps suddenly doesn't even want to budge the floor. Maybe you've also experienced this on Deadlifts.
Deadlift Training Secrets:
1. Optimal training is doing the least amount of work and producing the highest results in competition. So don’t kill yourself in the gym for the sake of it
2. You must be able to justify why every exercise and every set/weight/rep combination is in your program. If you can’t; you need help designing your programs
3. Train explosively. I focus on developing explosive power each and every time I pull. Speed Kills in Boxing and it helps you annihilate sticking points on the deadlift
The fastest way to boost your Deadlift is to Deadlift more. You don't need to add assistance exercises, you don't require extra posterior chain work, and you don't have to pull against bands. All those things definitely have their place but not until you reach at least 400lb on Deadlifts.
Why? Because technique is the real secret to gaining strength, on every single exercise. Don't take my word for it, here's a quote from the "Michael Jordan of Powerlifting," world class Deadlifter Ed Coan who pulled 900lb.
All of the former record holders and many of today's too, squatted with a narrow stance. This had two advantages. First, it served as an excellent special exercise for deadlift. Many trained the squat three times a week. Twice back squatting and once front squatting. The other back squat could be a high bar session.
Other squat exercises were something like lunges, or step squats, using bar on back. These were done sometimes a box under front or back feet, varying how it hits glutes and hamstrings. A 8-12 inch box under back feet hits the upper part of glutes quite hard.
Many used different stances. The narrow stance high bar was the most common but many, like Taito Haara, Reijo Kiviranta and Hannu Saarelainen, squatted with 3-4 stances.
During the last years, the box squat has become very popular in Finland. Janne Toivanen put it in practice by hauling up 804 in `96 IPF World's in Austria. Many have followed. Ano Turtiainen started using the box and now pulls over 859 in every meet he enters. Ismo Lappi, the new WR holder in 165´s in IPF, does box squats as assistance. Veli Kumpuniemi stated that if would have known how to use a box in his prime he would have lifted a lot more. How much more? He tore his hamstring while trying 804 in the 181´s back in 1981. He hit 822 ( 373 kilos ) in a national before that weighing under 190 pounds. All his hamstrings could handle he hauled up. He never really recovered but wanted to send his compliments to Louie Simmons for this excellent exercise.
Thursday, 17 November 2011
Obesity and excess weight is a perennial problem. The problem with fat loss is that there are no simple solutions. Everyone’s body is different and every individual will need a slightly different approach to reach optimum levels of fat loss.
However, there are some general tips on how to burn body fat that will help almost anyone, regardless of age or sex. If you really want a high performance fat loss program, you will be well advised to follow a professional fat loss module that will put you through a high profile exercise routine program in addition to giving you a specialized diet to follow.
The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast. But recent studies have shown that this is a big, I mean big mistake. In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?
There are several reasons, but I’ll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise. While this may sound good, it’s actually bad news.
This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again. So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we’re looking for in terms of maximum ability to burn fat fast.
The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health. You are working only within your existing aerobic limits, without improving your aerobic capacity.
This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress. If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.
The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week.
Tuesday, 15 November 2011
Being "fit" essentially means being able to perform well in a wide variety of physically taxing circumstances. For some people, it also means being able to "fit" into their favorite clothes, while for others, it's just getting in shape. Either way, if you find yourself running out of breath when doing simple things like walking up a few stairs or playing catch, it's time to improve your physical condition.
There are tons of exercises that can give you results, but if you want those results fast, why not focus on the very best exercises - the "secret weapons"? Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine - until today.
Keep track of your progress, and be proud of minor improvements. Don't be discouraged if you stop losing weight or if you have a few setbacks; remember that overall, you've put yourself on an upward trajectory and that's definitely something to be proud of.
Keep your house stocked with the right food. Purchase the healthy fruits, vegetables, whole grains, soups, etc. that you want yourself to eat, and keep the junk out of your cupboards so you won't be tempted. It's not bad to indulge once in awhile, but it's too easy to do so if you keep your house full of unhealthy treats. Instead, the best litmus test for your true desire to indulge is if you're willing to make the trip to the bakery or supermarket to purchase it. (Even better, make that trip on foot or by bike, if possible!)
Finally, it is always important to use the proper equipment. Even if you are working out at home, it is imperative that you have the proper equipment. If you are doing an aerobic workout video, it may be as simple as the right pair of shoes. If you are dead lifting 500 pounds, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form.
If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. Before you throw away your workout sweats and limp to your easy chair, be sure you are exercising correctly with the correct form and equipment. There are so many things that one can do to exercise. Don't give up.
Monday, 14 November 2011
Without a doubt, the most coveted and respected lift in the iron game is the barbell bench press. Ironically, no other lift is the source of so much frustration either. Sticking points and plateaus seem to trouble nearly everyone at one time or another. It's not uncommon for someone to spend months or even years benching the same amount of weight with no improvement at all - but it doesn't have to be that way.
With a few small changes in your technique, a good dose of hard work and some patience, a 300, 400, or even 500-pound bench press is within your reach. If you'd like say goodbye to sticking points and finally break through the plateau's that have plagued you for so long, then put these 15 powerful bench-boosting principles to work and you'll smash through previous limitations and send your bench press soaring into new territory faster than you ever believed possible.
The arch is one of the best ways to decrease the ROM on a bench. I'm constantly working to get my arch bigger and bigger. My goal is to make my bench look as much like a decline bench press as I can. The way I achieve this is by moving my feet farther and farther back under my body. My goal is to get my feet as close to my head as possible.
When benching the only parts of my body that I want touching the bench are my traps and butt. In my federation, my feet have to be in contact with the floor at all times but they do not have to be flat on the floor. Therefore I push my feet back as far as I can get them and balance myself way up on my toes. It's a very very uncomfortable position but pushing big weight is not about comfort. If it's comfortable, you aren't tight enough.
Prior to the lift, the lifter should be certain that the weight is balanced on the bar and that collars are securing the plates. Improper balance can result in an awkward and uncomfortable left attempt that may result in injury.
The lifter should position themselves so that the bar is located above the eyes. The back and buttocks should be firmly placed on the bench pad. The feet should be placed flat on the floor.
The grip should be centered on the bar. Most athletes will feel comfortable with the arms slightly wider than the shoulders. Longer armed athletes however, may prefer a wider grip while shorter armed athletes will find a slightly narrower grip more comfortable.
I've found that as you take your liftoff, roll the elbows in slightly will make the lift more comfortable. It will also make it easier to tuck the elbows on the way down. Speaking of liftoffs- when taking a liftoff, hold the bar at arm's length for a moment or so. The weight will compress the shoulder joint thus decreasing the distance the bar will have to travel.
So, there you have it. Just a few strategies to help you cheat your way to some heavier weights on the bar. With any luck, you may find yourself reading some idiot's comment on one of your videos accusing you of being a cheater too.
Friday, 11 November 2011
All athletes--not just rock climbers--who play a sport that demands forearm strength and use of the upper body can benefit from doing forearm workouts. Muscles need to break down in order to improve in order to get stronger. Anytime you exercise for strength you need to make forearms sore. Don't climb or workout with sore forearms. Wait until your muscle soreness has gone away before working on strength again.
Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.
However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.
How to do it?
Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
Keep your arms still throughout.
Exercise Advice: Sit on a bench and hold a dumbbell over your knee with your palm facing up. Stretch your your wrist as far down as possible while holding the dumbbell securely. Curl your wrist up as far as possible while flexing your forearm at the top position. Lower the dumbbell slowly to the starting position.
"Shoulders maketh the man." No doubt you've heard this maxim uttered dozens of times, but have you ever actually pondered why it rings true? A set of broad shoulders isn't the only marker of a man's masculinity, but it is a powerful one. Dating back to ancient times, representations of great conquerors, warriors, kings, and gods have always come complete with wide, strong shoulders.
The most critical component to creating broader shoulders is increasing their width. To accomplish this, we selectively target the medial deltoid head. The larger the cross-sectional area of the side deltoids, the wider and rounder your shoulders will appear. Of course, clavicle width plays the most important role in how wide your shoulder ultimately can become.
Start each session by training the muscles at the back of the shoulder and then progress to training the muscles of the middle deltoid, and then finish the workout by training the front of the shoulder. You will also use these exercises as a warm-up to prepare the smaller muscles of the shoulder joint for the heavy overhead pressing.
Limit the amount of overhead pressing to one main exercise per shoulder workout. And only do overhead pressing if you have healthy shoulders to begin with. In order to do this, you have to be creative and smart with your choices of lateral raise exercises to stimulate the muscles to grow.
Take into consideration all of the other shoulder-stressing exercises you are doing in your training week and adjust the amount of overhead pressing you do in your shoulder workout. For example, if you are doing barbell and incline bench press, then you should limit your overhead pressing on shoulder day.
Wednesday, 9 November 2011
The ab shaper system is a way of training, without you have to do any training at all, how is this possible? Muscles tighten when induced with electricity; the ab shaper takes advantage of this.
Don’t worry, you are completely out of danger. It is not like a lightning bolt running through your body, it is actually low voltages currents induced for a short time into your muscles to make them tightening for a short period of time. The tightening of the muscles happens many times, and feels a little odd, but it is much easier than training, and gives about the same result.
Information on the Ab Shaper is easy to find online.
The product is priced the same as other abdominal machines.
May help target abdominal muscles.
Will not increase weight loss or metabolism.
Difficult to use.
May be difficult to find for purchase online.
1. You will need help putting on your body shaper for the first time.Yes, and that can be a little discouraging...be ready for a fight.
2. You will need a partner to help you put on your shaper. If you do not have a spouse or roommate it may be a little challenging to get into your shaper.
3. Be sure to set aside some extra time the morning you plan to wear your body shaper.
4. Expect it to be tight around your waist. Especially if it's the first time putting it on.
5. You may want to plan your bathroom breaks. I advise you to not wait until the last moments before going to the ladies room. The hooks can be a little difficult.
6. The full body shapers are a little pricey.
7. You will need more than one. Of course once you get use to looking slim and trim, you will want to look that way everyday. So that means you will need a few.
1. You will shrink 2-3 dress sizes in 10 minutes. Ten minutes is the amount of time it takes to get on.
2. After the initial fitting, expect it to take only 2-3 minutes to put on the shaper.
3. The body shaper gives you great back support. Once you start wearing the body shaper it will feel like someone is in back of you holding your back erect. Which feels great.
4. You will get an instant hour glass figure. With the design of the garments it will accent your curves, lift, tuck and compress your unwanted fat.
5.The first time you wear your shaper you will gain an immediate boost in your self- esteem. Your self-confidence will rise once you look in the mirror and see the fat and love handles disappear.
6. You will loss inches. You will shrink inches without trying, just from wearing your shaper for at least 4-6 hours per day.
7.The body shaper will drive you to want to do whatever you need to,( that is safe), to lose weight because of the instant results you get from wearing it. You will gain confidences and love the way you look.
Monday, 31 October 2011
If you take a look at virtually any activity in which increased strength would be beneficial, you'll notice that for increased strength to be beneficial, you to take advantage of strength over an extended period of time ...
Having incredible endurance means being able to work hard for a long period — without punking out or puking. For mixed martial arts (MMA) fighters, it's the most important physical skill you can have (after the martial arts technique itself). For the rest of us, endurance training is the ideal way to become leaner, more durable, and mentally unflappable.
Interval training involves short bursts of high intensity activity followed by short cool down periods of low intensity training. For example, a minute of high-knees would be followed by 30 seconds of step touch. Or running 8 mph for three minutes would be followed by a minute of jogging 4 mph, for a short time period. Quick bursts of energy followed by short breaks to catch your breath are a great way to improve your stamina.
Most people think of aerobic exercise when trying to increase stamina, but the truth is that real fitness magic happens when you simultaneously improve your muscular AND cardiovascular systems. Use weight machines, free weights, fitness bands and your own body weight (my favorite) to drastically increase your stamina.
Saturday, 29 October 2011
Having starred in films like G.I. Jane, Striptease and Charlie’s Angels, Demi Moore has proven to the world that it’s still possible to have a killer body at the age of 46! Sure you may think that plastic surgery has helped a lot, but without a lot of dedication to healthy eating and continuous training all that artificial work would have been lost in a couple months.
If you want to have a plan just like Demi then the key thing you will have to focus on is changing it up as much as you can from week to week. Try and hit at least 3 days a week of a level that is quite intense and builds the point of complete exhaustion. It’s not going to be easy having a body like hers so don’t give up.
The below ab exercises for week 1 are inspired by fit celeb Demi Moore.
Day 1: The Butterfly
This is exercise allows you to work your deep abs and get a flat and sexy tummy.
1. Sit comfortably on a gym mat or carpet with your legs crossed.
2. Don’t worry if you aren’t very flexible at the start. As you progress in your ab sessions your knees will eventually reach the ground so that you create the perfect butterfly :).
3. Place your hands under the nape of your neck. Inhale through your nose.
4. Raise your bust a few centimeters (approx. 10 cm) while exhaling through your mouth (not forcefully).
5. Repeat 25 times, and as you progress, move up to 50 times. Yes, you can do it!
6. Caution: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is only to keep your head in alignment with your back and shoulders. You don’t want to curve your back like a turtle!
7. Do this exercise 4 times a week.
Day 2: The Balancer
For those who want a real challenge to tackle those deep abs that never seem to firm up, here is the absolute weapon: The Balancer. The Balancer is what we call a functional exercise, because it uses the weight of the body (and a small nudge in the right direction with a ball) to strengthen your muscles. You really have to keep your balance with this one! You can do it anywhere: in your living room during ad breaks in your favorite TV show, in the morning after your walk, in the evening before going to sleep, etc. You are the boss!
1. If you have fragile knees like me, I advise you to kneel on a gym mat, 2 beach towels, carpet, or a rug.
2. Keep your back straight.
3. Take a medicine ball weighing 1 kg (beginner), 3 kg (intermediate) or 6 kg (advanced).
4. Keeping your back straight, your stomach in, and your arms very slightly bent so as not to put pressure on the elbows, carry out a balancing move (a circular motion like the hands of a clock) as you see in the image. Go from the right-hand side towards the left, and then return. A return round counts as 1 movement.
5. Repeat 10 times (beginner), 30 times (intermediate) or 50 times (advanced). The ideal is to be strong enough to be able to repeat the series 3 times in all.
6. I recommend you to do this exercise once a day. It takes 2 minutes and the results are visible almost immediately!
Day 3: Crossed Ball Abs
This movement integrates your core muscles and works your deep obliques, abs, and lower back. For this exercise I use a 6 kg ball, but you can start with a lighter object.
1. Lie down on a gym mat.
2. Bend your legs and fix a ball (approx. 5 kg) between your knees.
3. Stretch your arms out on either side in order to stabilize your upper body, creating a T shape. Point your toes.
4. Move your legs from the right towards the left and back. Your upper body should barely move at all. Do several movements back and forth and then pause at center. Repeat, starting from left to right.
5.Hold the ball firmly, so that it doesn’t slip out, and also to work your inner thigh muscles.
6. Repeat 20 times for beginners, 30 times for an intermediate level, and 50 times (let us be insane) for the advanced ones.
7. Do this exercise 3 times a week.
Day 4: Partner Abs
This exercise works your deep abdominals.
1. Lie on your back with your arms stretched above your head and the soles of your feet touching your partner’s.
2. Inhale. Then exhale, and as you do, lift yourself up and grasp your partner’s hands (as shown in the video).
3. Do a series of 25.
Day 5: Boxer Abs
This exercise works your deep abs, lower back, triceps, and adductor muscles. Caution: this is an advanced level exercise and requires a strong core. Only perform this exercise if you can do 150 abs in succession.
1. Lie on your right side on a gym mat or towel, using your forearm for support.
2. With your abs contracted, lift yourself off the mat, using your right forearm and right foot to hold up your body.
3. Raise and lower your left leg in a controlled movement (as shown in the video). Do a series of 10.
4. Rest and repeat on the other side.
Day 6: V Pilate
Here is a super exercise to give you a flat tummy in no time! You can even do this move while you’re watching TV, during the commercial breaks.
1. Lay on your back, with your legs stretched out on the ground.
2. Holding your weight on the lower back (coccyx), lift your legs up together, and raise your torso at the same time (without arching your back), so that your body forms a “V” shape.
3. Hold the position for 10 seconds. Then lower your legs approximately
4. Hold for 10 more seconds and lower your legs another 10 cm.
5. When your legs are about 10 cm above the ground, hold the position for as long as you can. The burning sensation is a sign that your muscles are working effectively ;)
6. Do this movement 5 times.
Day 7: Yoyo
1. Stand straight with your legs shoulder-width apart.
2. Take a weight in your each hand (500g for beginners, 1kg for intermediate level and 2kg for advanced).
3. Then lower your left arm and torso along the left side of your body, as low possible.
4. Don’t lean forward, only on the side, just enough to feel the resistance in your love-handles.
5. Rise up slowly and do the same on the right-hand side.
6. Do this movement 25 times on each side, and move up to 50 as you progress.
Check out their recommended eating plan as well.
Thursday, 27 October 2011
Sit ups are a very common form of exercise that is used worldwide as an important part of exercise regimes.
What is less well acknowledged is that unless you perform sit ups in the correct manner you could be loosing up to 80% of the benefits they bring. Nobody wants to exercise hard and not loose pounds and gain muscle. Everything in exercise is about the quality, not so much the quantity which comes with time.
Abdominal muscles can be strengthened when sit ups are done with the maximum care and technique. What is sought with the perfect sit up is bringing your torso up towards your knees from an initial lying down posture, using the abdominal muscle group only.
A mistake many people make is to end up using other muscle groups additionally. Often these muscles are far more powerful, e.g. flexors of the hips and legs, reducing the benefit you receive from your sit ups. This situation is particularly pronounced with straight leg sit ups.
Begin by lying with your back on the floor. You can use a cushioned mat if you like. Bend your legs at the knee, keeping your feet on the floor, in a line with your hips.
Place your hands behind your head. You can interlace your fingers if you like, or just set your hands on either side of your head, whatever is comfortable for you. Alternately, you can place your arms across your torso, as shown by the Navy man in the photo.
Engage your abs, meaning tense your muscles just enough to feel some resistance. Inhale.
Exhale and curl your upper body and then your lower back off the ground, rising toward your knees.
Roll back down toward the ground and inhale, with your lower back touching the ground first and then your upper body.
Strengthening the abs will not remove fat from the waistline. There is no such thing as spot reduction, because muscles do not fuel exercise by using the fat that surrounds them. Instead, during exercise the body tends to mobilize fat from storage depots throughout the body, so the fat used as fuel during sit-ups may come from the legs, back, face, or other areas. To remove body fat, you must burn calories, and lots of them. The abdominal muscle group is relatively small, and the number of calories expended during a bout of sit-ups is minimal. A brisk walk or jog will expend more calories than hundreds of sit-ups. Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
Tuesday, 25 October 2011
Chris Evans’ Workout consisted of a heavy split routine. For those that don’t know what a split routine is, it is when you train one body part each day of the week and then rinse and repeat. It’s what I recommend in most of my posts. I wouldn’t say this workout is limited by any gym experience, it is intensive however and if your just starting it may be worth seeking more basic training before attempting this.
Day 1 – Captain America Workout
Starting off the week with a Leg workout involving plenty of compound exercises;
Do each of these exercises for 4 sets with 8 repetitions in each. Keep the rest time to a maximum of 90 seconds. Walking at the end of this should not be pleasant.
Day 2 – Chris Evans Workout
This second day is going to be a shoulder session;
Seated Lateral Raise
Seated Barbel Press
Again 4 set of each with a minimum of 8 repetitions.
Day 3 -Chris Evans Workout
Day 3 is going to be a Back day and contains another set of compound movements which aids muscle hypertrophy.
Straight leg deadlift
Bent over row
This is an exceptionally intensive day, again aim for 4 set of 8 reps. Pushing yourself to failure on the deadlifts is a must.
Day 4 – Captain America Workout
This can be a rest day if you are feeling a little sore and I would recommend it. However if you are feeling good lets get working our chest.
Flat Bench Barbell Press
Incline Bench Berbell Press
Flat bench Dumbbell Press
Decline Dumbbell Press
Incline Dumbell Flys
Again an intensive day with 7 exercises, 4 sets each of 8 repetitions.
Day 5 – Chris Evans Workout
Today we are going to purely focus on the guns.
Again every exercise for 4 sets and with 8 reps in each.
Depending on if you have a rest day half way through the exercise you will now have either 1 or 2 days off. You then rinse and repeat and expect to see insane results within a short period of time.
So in conclusion the Chris Evans Workout is an intensive mass building routine. There are plenty of compound exercises put in throughout the week. This makes sure every muscle is constantly being worked out. 2 rest days are in there just to make sure you don’t become a complete mess, it should be intensive enough with them.
Monday, 17 October 2011
What’s really wild is your body continues burning more calories hours after your workout. And the best part is, you burn stomach fat faster by working out less!
Yet, too many people still do the same, slow even paced 30 to 45 minutes of cardio day in and day out. They assume by doing longer cardio workouts everyday, they'll burn more fat. Big mistake!
Doing 30 to 45 minutes of cardio every day is great. But if that 30 to 45 minutes is slow and low-intensity, you’re not burning any fat! You have to be working at the optimum intensity level--not just half-@ssed! Just like anything else in life, you can’t do it half-@ssed and expect to see great results…
But, how many of us can really do cardio (or anything for that matter) at an optimum intensity level for 30 to 45 minutes straight? We can’t. It’s humanly impossible. Our bodies aren’t build that way. We need to be able to take a break.
Running is probably the best form of cardio exercise that yields maximum result in minimum time. It does not require complicated and costly equipment, and there’s no need to visit the gym every other day too. All you need is a comfortable pair of shoes. Make it a habit of running for a while, either in the morning or late in the evening. Do this at least 5 days a week. You should however alternate your running speed between fast and slow to achieve the best result.
According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, "high intensity intermittent exercise may result in greater fat loss in the abdomen".
Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now...oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.
Try to do squat jumps too. This is probably going to be one of the most fundamental exercises on this list but it’s still one of the best. To perform a squat jump place your hands behind your head and then squat down until your thighs are parallel to the floor and then explosively jump in the air as high as you can. It’s important to land back in the squatting position and as softly as you can to prevent knee pain.
If you want to get technical about it, a pull-up is done with a pronated (overhand) grip, while a chin-up implies a supinated (underhand) grip. A lot of people find that the pull-up is a more difficult exercise – this tends to be especially true for beginners.
The one armed chin-up is one of only a handful of bodyweight exercises that get a 10 for difficulty rating by unique bodyweight exercises. It is without doubt a daunting challenge and can take many months or several years to master but at the same time, it is also one of the most impressive physical feats you can achieve and if you do nail it, you can take comfort in the fact that you will be part of an elite group as only one person in every one hundred thousand can manage it.
When you do a one arm pull-up, however, there’s a certain amount of unavoidable rotation. This is why many of the people who can perform this feat will wind up bringing the bar towards the shoulder opposite their pulling arm.
First and foremost, if you can already do 5 pull-ups (i.e. palms facing forward; chin-ups are done with palms facing your chest and tend to be a little easier) or more, start to build your overall pull-up strength by adding weight to your 2-arm pull-ups (a weight belt, ankle weights, weight vest, or carefully loaded backpack are all options here) until you reach a weight that you can do for several sets of 2-5 repetitions.
ike many things in life patience is the key to mastering the one arm chin up. It can take months or years to achieve so do not rush through the different progressions and do not train for it more than 2 or a maximum of three times a week as rushing the progressions or over training almost always results in injury.
When doing negative reps you need to lower yourself down under control and very slowly. Take at least 5 seconds from start to finish and pause at different places on the way down if possible.
The more muscles you can tense, particularly your abs and butt cheeks the easier it will be.
The natural inclination of your body is to turn away from the bar so use your free arm and shoulder to turn in to it (imagine your body is a human cork screw and you will get the idea)
Sunday, 16 October 2011
Finding the perfect workout routine for you isn't about sticking together all the highest calorie burning exercises, but about putting together a program that is enjoyable to you and is most likely to encourage you to continue with the routine after the initial excitement wears off and you have to push yourself to get through.
The key to the perfect workout routine is creating one that you are actually going to use and have fun using. As long as a workout routine is nothing but a chore, you're going to have really limited success. Make it something you look forward to, and you will accomplish all of your workout goals.
Hulk Hogan is the "Michael Jordan" of professional wrestling. He achieved mainstream popularity in the mid 1980s through the early 1990s as the all-American, working-class hero, known as "Hulk Hogan" in the WWF (later becoming the WWE). In the mid 1990s he became the villainous NWO leader "Hollywood" Hogan in the WCW. He is credited with bringing wrestling into mainstream culture. Hogan is currently signed to Total Nonstop Action Wrestling (TNA) and has done his fair share of acting. He had a lead role in The Nanny, played a large part in Rocky III and has his own hit reality TV show called "Hogan Knows Best".
Hulk Hogan works out heavily with weights and even has a full workout facility in his own home. Hulk does a lot of compound exercises that work on multiple muscles at once such as the squat, bench press, clean and jerk, leg press, deadlift, and pull-ups. He works out very intensely and makes sure to keep his rest periods to a minimum so he keeps his heart rate up and maintains that lean look. Hulk Hogan still drinks raw eggs in a gulp for breakfast before working out at his gym every morning.
Friday, 14 October 2011
The Kim Kardashian workout routine has become quite popular since Kim slimmed down for Dancing With The Stars. Because of her body type, Kim will always struggle with keeping her lower body in shape.
Here are some workout moves inspired by Kim Kardashian's wedding workout routine:
Focusing On the Upper Body
"We do a modified push/pull resistance workout with cardio intervals," says Gunnar.
These are some examples of push/pull exercises...
*Sit down in a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width.
*Without moving your torso, pull the bar down to your chest as you continue to squeeze your shoulder blades
*Pause, then slowly return to the starting position.
Dumbbell Shoulder Press
*Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other
*Set your feet shoulder-width apart, and slightly bend your knees.
*Press the weights upward until your arms are completely straight.
*Slowly lower the dumbbells back to the starting position.
According to Shape Magazine, anyone can do Kim’s favorite workout so long as they have a small 10-pound weighted medicine ball and a set of 5-8 pound dumb bells. She does 6-15 reps of Side Lunge Woodchops, Wide Ball Squats, Rebound Rotations, Ball Pushups, Bus Drivers, Skater’s Lunge With Kickbacks, Squat-Curl-Governor-Press Combos and 50 skips of Jump Rope. Ideally, she’ll do this routine two to three times a week, warming up with 5-10 minutes of cardio and closing with a stretching cool-down after four complete circuits.
Kim Kardashian works out at least three times every week, but she prefers to go five times a week because she “feels lazy” when she takes a day off. She buddies up with friends to hit the gym and stay motivated. On the weekends, Kim and her friends like to take cardio classes together, like Spinning and Tae Bo. Other times, she’ll run on the treadmill for 30 minute sprees, covering two miles, and combines her cardio with 30 minutes of weight lifting, alternating between arms and legs. Naturally, she closes with ab crunches and stretching.
The motivation of a NFL player in the weight room is to build strength and become more of a savage. Now they definitely don't do this by jumping on some machines, doing a few bicep curls and calling it good. They lift to build strength and maintain it which requires heavy compound lifts, all of them. If you neglect any of the classic compound lifts in your routine you are robbing yourself of those abs you want.
Compound lifts build power and explosion but also will increase your testosterone production naturally. More Testosterone equals better abs, trust me on this one. Did you know that doing squats will naturally boost your T-levels? Well if you didn't than now you should learn to love them.
The following exercises need to be the meat and potatoes of your time in the weight room. Depending on whether or not you want to put on size you will want to vary your rep range. To build size go start with 8-10 reps for warm up and 4-6 max for your main sets. If you just want to maintain your size, warm up with 12-15 reps and stay in the 8-10 rep range for the rest of your workout. The key is to lift like an absolute beast, don't hole anything back.
These ab exercises are merely supplemental to help you really sculpt your abs when they start popping out so remember to focus the majority of your energy on sprinting and compound lifts. I recommend doing a 30 min ab workout twice a week. If you aren't at this stage of the game yet, than keep focusing on improving your compound lifts and really giving your HIIT training everything you've got.
Hanging Leg Raises
This exercise is just fantastic for your entire six pac with a concentration on the lower abs. Really focus and squeeze the contraction to maximize effectiveness with this movement. Bring your legs up at a regular tempo but don't let them go down fast, make sure you control them the whole way down with your abs.
I just can't stress burpees enough. They burn fat, build your upper body, arms, and most importantly, your abs. This will really cut up your lower abs and by building the explosion when you jump up and bring your legs up. Try to add a 6 inch jump with each rep instead of just standing up and you will increase the exercises effectiveness.
Thursday, 13 October 2011
Derek is a full-time fashion and muscle fitness model, and has been making the rounds doing some adult work. At the time of filming he had only done a couple solos, but no real guy-on-guy…on camera.
Q How do you train?
A I follow a modified routine that's a mix of bodybuilding and powerlifting. Most people would define it as powerbuilding: heavy weight, high volume. But I throw in pain-tolerance training, which is very specific to my sport. When you watch a strongman competition, you probably think, Man, that must really hurt. Well, it does. So I have to train my body and mind to perform when they don't want to.
Q What exactly is pain-tolerance training?
A I'm the only guy I know who does this or even has a definition for it. I'll do extremely high-rep training, which most strength athletes don't do. I'll grab an empty barbell and curl it for 110 reps. At 50 reps your body tells your brain to stop because there's so much lactic acid building up in the muscles. I do the same with chins and pull-ups. On the elliptical, I'll max out for two minutes until my face is purple. I take myself into the discomfort zone. When I slow down to recover, I'm still working at about 75% of my max. Every workout I incorporate something that's very painful.
Q How accurate is the strongman designation?
A People say, "Oh, you're not really the strongest men in the world," but in essence we are. No one can move the poundage that we move the distance that we move it and live to tell about it. A lot of people consider the powerlifter with the highest total weight to be the strongest man in the word, but it's undynamic, single-plane lifting. Some of the strongest powerlifters have stepped into pro-level strongman shows and are mediocre at best.
Tuesday, 11 October 2011
Yes, the good old crunch with a small modification. While this is probably everyone's least favorite exercise, it is great for toning your abs and is easily adjusted to suit different fitness levels. Start out by lying on your back with your legs up straight in the air. Gently place your hands behind your head with your elbows on or near the floor. Contract your muscles, and lift your head and shoulders off the floor keeping your elbows parallel with your ears. Don't push it; as soon as you feel it in your abs, stop. Hold that position for 10 seconds. Begin by repeating the exercise 5 times. As your abdominal muscles become stronger, you should increase the number of repetitions up to 10 times.
The wonderful thing about abs is that the time needed to devote to their improvement can be done in as little as 10 to 15 minutes a day. For a mom, this is perfect. With a towel, mat or carpeted room, your ab workout can be done while the children play, sleep, and crawl. RT delves into the basics which are the true foundation of an effective ab workout. She points out, “Women need to recognize that abs development is a delicate balance of resistance exercises, cardio and diet. Without all three progress is slow.” I hope you enjoy this series. It’s an excellent tool and starting routine for abs.
Begin in a pushup position (on your knees, if need be). Remember to keep your shoulders over your hands. Do one pushup and then bring one hand in close to the other hand. Do another close-handed pushup. Keep your arms tight into your body. Repeat a regular pushup and then a close-grip one. Do this exercise for one minute.
Begin in a normal squat position with feet shoulder width apart. Perform a regular squat, keep your chest pointing forward. Pretend you're sitting in a chair—stick that booty out! After performing the squat, bring one leg in close to the other, and perform a squat. Next, bring the opposite leg out to a regular squat position. Do this exercise for one minute.
1. Try readjusting your goal to "Reduce my Body Fat"
2. Redefine ABS - to include your entire CORE - all the muscles that wrap around your midsection.
3. Move More
4. Eat Better
Sunday, 9 October 2011
Salma does stretching. Hayek says that she eats properly, so actually she doesn’t need to workout. About her workouts, Salma says:
I do have thighs and a butt. I have cellulite. I fight with it every day. I don’t exercise, I eat pork,
You also can try to Do pectoral exercises to make your breast look fuller and perkier like Salma's. Use pushups, bench presses and dumbbell flys to target pectoral muscles. A pushup bra, padded bra or corset can help create the illusion of curves.
Work out your derrière. Salma Hayek's rounded glutes are thought to be one of her finest assets. Squats, dead lifts, and lunges are a few moves for targeting the glute muscles and helping create a well-toned attractive derrière.
Take up a training program that emphasizes resistance training and flexibility. As a child, Salma was an accomplished gymnast and her toned arms, legs and stomach are a result of years of training. Look for adult gymnastic programs in your area.
Even though she said she doesn't need workout, you still need it.
Monday, 3 October 2011
Tom Cruise is an extremely famous and well known Hollywood actor. He is the perfect combination of boyish charm and good looks. His performances in films like Mission Impossible, Collateral and Top Gun were simply stunning. He boasts of a very flexible body with well built muscles. This combination of good looks and sexy body could drive any girl crazy.
Tom Cruise has shed 10lb in just six weeks, thanks to a strict diet and exercise programme devised by David Beckham.
The actor – who had piled on weight over the past year – turned to his soccer star neighbour for advice after being shocked by pictures showing him with a ‘spare tyre’.
Beckham drew up a nutrition plan and work-out regime and Cruise, 46, is said to be ‘thrilled’ with the result.
Tom has had to watch his weight for years because he’s not that tall and puts on weight easily.
'Now he keeps telling everyone he’s in as good shape now as he was when he did Top Gun. Katie is also delighted.’
Cruise’s new lean look is a far cry from his latest film role as a bloated movie agent in Tropic Thunder, which opens in the UK next month.
* To get a toned and a well built body, you must follow a healthy diet. Proper nutrition, adequate rest, a good workout plan and taking necessary supplements are very important to gain muscles. You must avoid having processed and junk food completely and take foods that contain high fiber like vegetables and fruits. These help you to gain muscle mass and cast off extra pounds. To maintain your body temperature you must drink a lot of water. You must drink a minimum of 10 glasses per day.
* Intake of small meals daily is necessary. It is important to take 6 to 8 small meals per day to accelerate metabolism and lose weight. Soy based products and egg whites that have high protein content must be consumed everyday so that your body is energized. Protein Rich supplements like whey and casein must be included in your diet.
* Tom Cruise has a well sculpted and sleek body. He maintains his body and remains fit by practicing medium intensive and cardio workouts. Cardio workouts like bicycling and running can be practiced from the comforts of your home making things very convenient. Recently David Beckham, the ace footballer, helped Tom Cruise to plan his bodybuilding regime.
Sunday, 2 October 2011
Well according to an interview she did with Self Magazine sofia doesn't go with the traditional workout routines
"I hate to work out. I get in a bad mood when I have to do it! I'm not athletic. But I love dancing to Latin music, so I have a trainer who dances with me for an hour, three times a week. The truth is, you work out for health and you do look better. And I have a responsibility to the show. Nobody wants to see Gloria with a flat ass!"
But Vergara’s dedicated. “I said this year I would be a little more careful about exercise and eating healthy,” she said at the SAG Awards. And she is! See Sofia Vergara’s exact workout routine after the jump.
Although Sofia Vergara recognizes the importance of a good workout, she won’t go under the knife to combat aging. She says, “I exercise because you need it to stay slim and stay put, especially as you get older. But some women overdo it: Their body looks 20, but their face looks horrible. You need a little fat in your face! So they fill their face with crap, and then they look like monsters. Who do you think you’re fooling? We know those aren’t your lips. I don’t want plastic surgery or fillers or Botox.”
Try Vergara’s PHA circuit:
1. 10-15 reps of a lower-body exercise like a squat or lunge
2. 10-15 reps of an upper-body exercise like a row or a pull-up
3. 10-15 reps of a core exercise like crunches or stability ball work
4. 30 seconds of cardio
Repeat 2 to 3 times and switch the order of steps 1 to 3.
The circuit consisted of 7 exercises and 4 sets where the first set is the warm-up set to allow Daniel to warm up his muscles and get the correct posture and form. 15 reps of each exercise is done and all 7 exercises are done back to back with minimal rest to really get the heart rate going.
1.The Clean and Jerk: Stand with your heels on the ground. Grab a barbell like you are going to do a deadlift. Lift it to your mid thighs, flip to your chest, then press overhead.
2.Squat: Traditional squats with wide stance and toes pointing out a bit. Just go down to 90 degrees. Don’t lock out at the top.
3.Bench Press: Basic barbell bench press, but take 3 seconds to lower and one second to raise the weight. Don’t lockout at top.
4.Pull Ups or Chin Ups: Take an overhand grip, and make sure you go up high enough to where your chin goes over the bar. If these are too difficult use a chin up machine or lat pull down machine.
5.Dips: Basic dips and go down to where your elbows reach 90 degrees before going back up. Use a Gravitron machine that assists you with dips if you are not strong enough.
6.Bicep Curls: Use a straight bar if possible and use a full range of motion.
7.Dumbbell Lateral Raises: Bend your arms 90 degree’s and use a strict motion to raise the dumbbells to shoulder level. It is best to use a light weight and be strict with these
As Craig was quite “built” in Casino Royale, cardio should be kept to a minimum (two days to three days per week) and heavy weight training should be the focus of the workout plan, particularly in the upper body. While pushing yourself at the gym is important, it is also imperative that you focus on rest and recuperation; if you aren’t getting enough sleep, chances are that your gains will suffer.
Wednesday, 28 September 2011
Simply being the most photographed gal on earth is actually hard work however Megan Fox makes it seem really easy. Even though being only 5 ft . 4 and weighting 115 pounds, Megan Fox stands as the most spectacular and adored physical specimen in The show biz industry nowadays. Megan Fox (with complete name Megan Denise Fox) came into this world on May sixteen, 1986 in Oak Ridge, Tennessee.
In order to time compress her body weight routine, Megan hired a personal trainer. The routine that her trainer created for her has also been used by a lot of Hollywood “hot bodies” and focuses less on achieving that bulky, bodybuilder look and more on getting the stars looking slim and sexy. Both male and female celebrities use these fat burning types of workouts on a regular basis – they are firm believers in what they can do.
Body weight Interval Circuits: The “Spartacus Workout” is also amazingly effective for females who are aiming for a Megan Fox type figure. Other plyometric exercises she used included different variations of pushups.
Planks: Without a doubt, planks are by far the best move for women to get flat abs and a super slim waist (22 inches) like Megan. Crunches are over rated and can actually be detrimental to the way your abdominals look!
A Brief Ab Circuit: After warming up with this plank routine, she would then perform 15-20 minutes on an ab based circuit that included Captain Chair leg ups, V-Ups, and Swiss ball leg raises, performed interval-style – hard effort with minimal rest between exercises. By super-setting exercises in this manner, the heart rate stays up, conditioning is enhanced, and it creates a much more effective workout.
Stationary Bike: By now, her heart was pumping. To take advantage of this, she would perform a half hour of steady state cycling on the stationary bike at a low level of intensity. (Following intervals with low intensity cardio is extremely effective for burning body fat as fuel).
Jason Statham's weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you'll crave calories as fuel at the same time you loathe the millstone they can form around your middle.
Progression to one-rep max
The objective of this workout is to build pure strength in one of the most effective total body lifts, the deadlift. To accomplish this, we have Jason work his way up to his one-rep max (1RM) - the heaviest weight he can lift once. Before he begins, though, he completes a two-part warm-up session.
Warm-up (part 1): Rowing.
For this, Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute. (Jason's distance: 2274 metres.)
Warm-up (part 2): Pyramid Circuit.
Directions: do the following three exercises as a circuit, performing one set of each in succession without rest. Use a "pyramid repetition structure" to the workout. Here's how: in your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional rep. So you'll do two reps of each exercise in round two, three reps in round three, and so on. Once you've completed five rounds, continue on, but reduce the reps you complete each round by one. So you'll do four reps in round six, three reps in round seven, and so on, until you've worked your way back down to one rep. At this point, your warm-up is complete.
2. Ring chin-ups
These are classic chin-ups, but Jason uses gymnastic rings instead of the bar, and performs each rep as quickly as possible while maintaining control and a full range of motion.
3. Bodyweight Squats
Workout: this involves just one exercise, the deadlift. Jason starts with a light weight - about 35 per cent of the amount of his 1RM - and then slowly starts adding weight and reducing reps. As the weight becomes closer to his 1RM - which, for Jason, is more than twice his bodyweight - his rest between sets increases to three minutes. This allows for almost complete recovery between lifts. Remember, these are the weights that Jason uses. They should be determined based on individual ability.
Reps x weight x rest
10 x 60kg - 1 minute
5 x 85kg - 2 minutes
3 x100kg - 3 minutes
2 x 130kg - 3 minutes
1 x 150kg - 3 minutes
1 x 155kg - 3 minutes
1 x 160kg - 3 minutes
1 x 162.5kg - 3 minutes
1 x 165kg - 3 minutes
Cool-down: 10 minutes on the trampoline. Jason uses a full-size gymnastic trampoline for 10 minutes of freestyle aerial work. Jason has an Olympic diving background, so he's doing fairly advanced movements here. In addition to fine-tuning motor skills, the trampoline is supposed to be good for your lymphatic system and flushing toxins from your cells.
This workout is designed to be metabolically demanding, training the entire body with exercises that work multiple muscle groups.
Warm-up (part 1): Rowing.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason's distance: 2238m.)
Warm-up (part 2): Static Hold Circuit.
Directions: do these four exercises as a circuit. For each exercise, you'll hold a specific position for 30 seconds, then have 10 seconds to change stations, before starting the next exercise. Do four rounds.
1. Ring Dip Hold
Hold yourself in the top position of a dip for the prescribed amount of time. Like the ring chin-up, Jason performs this using gymnast rings instead of a dip station with parallel bars.
2. Kettlebell Farmer Hold
Grab a pair of heavy kettlebells (dumbbells will work in a pinch) and let them hang at arm's length at your sides.
3. L-sit on Parallettes or Dip Bars
Jason uses parallettes to perform this exercise, but the L-sit can also be done on a dip station that has parallel bars. (See these articles for a description of this device, how you can make your own, and photos and a description of how to perform the hold.)
4. Bodyweight Squat Hold
Lower yourself to the bottom position of a squat with your thighs parallel to the ground and hold.
Workout: this routine, called the "Big Five 55 Workout", comes compliments of strength coach Dan John.
Here, Jason performs a circuit of five exercises, which he does a total of 10 times.
There is no prescribed rest and ideally you move continuously from one exercise to the next while keeping the sets unbroken. Focus on going as fast as possible while maintaining form, full range of motion and control. The weights should be light enough to allow this.
You can run the stopwatch and race through this workout, but for better results and quality movement you should simply try to keep the momentum and flow through the exercises continuous. Jason starts with 10 reps of each movement, and each time through, reduces the reps by one. So he does 10 reps of all exercises in the first round, nine in the second, eight in the third, and so on, until he's doing just one rep in each set. The result is that he completes a total of 55 reps of each exercise. Again, the weights below are the amount Jason used in this particular week.
1. Front Squat (45kg)
3. Decline Parrallette Push-ups
Directions: hands on the parrallettes, feet on a box so that they are about 30 centimetres higher than your hands. Do the prescribed number of push-ups. Typically, because you're elevated on the parrallettes you can go much deeper in the bottom position and really push the range of motion, although this is dependent on shoulder flexibility.
4. Power Cleans
5. Knees to Elbows
Directions: hanging from a chin-up bar or from the rings at the half-cocked positon (elbows at a right angle), raise your knees until they touch your elbows. Lower them back down in one controlled movement so you don't swing.
This session is performed on a Concept 2 rower.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason's distance: 2102m.)
Workout: to mimic Jason's interval workout, you'll do six intervals of 500m.
Between each 500m "sprint" engage in active rest for three minutes. For this, you can get off the rower and grab a drink of water, but you must continue moving around.
Here's a look at Jason's times for reference:
Sprint 1: 1:40.1
Sprint 2: 1:39.7
Sprint 3: 1:43.9
Sprint 4: 1:41.6
Sprint 5: 1:38.7
Sprint 6: 1:50.3
Cool-down: to finish up, Jason performs a farmer carry for 500m with two 30kg kettlebells. There is no set or time structure; just carry the weight for 500m as quickly as possible. This tends to be a grip issue, so that dictates any rest that must be taken.
Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises there is.
Warm-up (part 1): Rowing.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason's distance: 2095m.)
Warm-up (part 2): Jason does 20 reps of bodyweight squats before moving on to the primary portion of the workout.
Workout: five sets of five reps of the front squat. In this workout, Jason used a load that was 105 per cent of his bodyweight.
Jason's Front Squat Workout (Reps x weight x rest)
5 x 80kg - 90 seconds
5 x 80kg - 90 seconds
5 x 80kg - 90 seconds
5 x 80kg - 90 seconds
5 x 80kg - 90 seconds
Cool-down: Jason does 200 reps of the push-up, but he performs this workout using a "ladder" routine. We do this as partnered ladders of 1-5, so 13 ladders plus an extra 5 reps at the end. I do a push-up, he does a push-up, I do two, he does two, I do three, he does three, I do four, he does four, I do five, he does five. We've now each done 15 push-ups and we immediately repeat the process starting at one again.
We do these quickly, with the only rest being the time it takes for each of us to do our push-ups. If you wanted to do this alone, you could do one push-up and count "1 one thousand", do two push-ups and count "1 one thousand, 2 one thousand", etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the push-ups aren't perfect and done explosively) without much, if any, residual muscle soreness. We also use this approach with chin-ups and knees to elbows. Not many folks finish their workout with 200 perfect chin-ups, but this approach makes it doable.
This workout is designed to be metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through, as opposed to a circuit workout in which you repeatedly cycle back through the same movements.
Warm-up (part 1): Rowing.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason's distance: 2149m.)
Warm-up (part 1): The Bear Crawl and Crab Walk.
Alternate between the bear crawl for a distance of 15m and the crab walk for 15m. Repeat until you've done five 15m increments of each.
Workout: one round through a series of exercises.
Directions: do one set of each movement, completing all of the prescribed number of reps before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one, so try to get through it as quickly as possible by minimising rest.'''
Jason's Circuit Workout (Exercise x Reps x Weight)
7m Fat Rope Climbs x 5 x Body
Front Squats x 5 x 85kg
Ball Slams x 5 x 12.5kg
15m Rope Pulls x 10 x 40kg
Bench Press x 10 x 80kg
Ball Slams x 10 x 12.5kg
Chin-ups x 15 x Body
Dips x 15 x Body
Ball Slams x 15 x 10kg
Resisted Fat Rope Pulls x 20 (no weights)
Smashes x 20 (no weights)
Jason's Time: 23:53
This can be any activity or sport that you enjoy doing. If this is of significant duration and intensity it should be considered as part of your training. In Jason's case, the goal was to get outside and maintain an activity non-stop for over an hour to build some endurance (training the aerobic energy pathway).
Workout: one-hour-plus mountain trail run. Jason's time: 73 minutes.
Wednesday, 21 September 2011
Gisele Bundchen has a slim ectomorph/mesomorph build, she has low fat and some muscular definition. Gisele has great genetics which has given her this body, Gisele can stay slim easily and looks great without hitting the gym 4 times a week. Gisele probably does very light weights but quite a few abdominal exercises to ensure she builds a strong toned stomach. Gisele most likely does cardio twice a week to keep fat under control.
The secret to Gisele Bündchen's abs is a mix of both diet and exercise. Eating three cupcakes a day won't whittle your waistline like hers, but pair a healthy diet with these moves and you'll be showing off your six-pack all summer long.
Get into a push-up position with your forearms on the floor. Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor. Keeping your back neutral and your belly button pulled in, hold this position. Your body should be in a straight line—keep your gaze on the floor (so you don't put stress on your neck) and remember to take deep breaths.
Tuesday, 20 September 2011
The one-handed pushup is a benchmark of fitness and strength. The exercise requires the development of subtle balance muscles to channel raw strength into a very difficult and awkwardly balanced exercise. With the right training and dedication, you can do a one-handed pushup within weeks.
One of the best ways to get the technique of a one-arm push up is to get a set of push up bars to make it harder. By using a push-up bar, it causes you to deepen the range of motion and eventually will lead way to a solid one-arm push up. I also recommend practicing both arms...you never know when a shoulder injury may occur and you might have to perform a one-arm with the opposite arm. (as with double arm push-ups, you can also start with your knees down, or another great way to learn the balance is widen your feet out for stability, but work on getting your feet closer every week until you master the move with your feet shoulder width apart).
The one-arm push-up is as much technique as it is strength. Spread your feet out wide in the push-up position then put most of your counter-pressure on the foot that's opposite your hand. Left-hand = right-foot. Right-hand=left foot. Then you'll be using much more of your core muscles to steady yourself down and back up again.
Try not to tilt your upper body upward as that really makes it look like you are doing it the easy way. Build your coordination up over the course of a couple weeks keeping your shoulders parallel to the floor so that when you go down to your deepest point both shoulders are low to the floor.
Strength training will be mostly tricep work and front delt (shoulder work). Lay on a bench with a single dumbbell. Do single-arm dumbbell press holding the dumbbell in a hammer (palms in) position. Use your ab/core muscles to compensate to keep you steady. Work up to going heavy since you won't be doing but only a few of these one-arm push-ups and you'll be supporting a lot of weight on that one arm. Train both sides to show your equal strength of both arms when you do your routine.
Wednesday, 14 September 2011
The abdominal muscles are some of the most prized assets to any physique. In the fitness world, everyone wants a rock-hard six-pack - the finishing touch to any impressive physique. In the athletic realm, strong abs are needed to excel at any sport. In modern society, the average individual aspires for a flat-stomach, but few are willing to put in the effort.
Try to do the Weighted Crunch :
Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck.
Flex waist to raise upper torso from bench. Keep low back on bench and raise torso up as high as possible. Return until back of shoulders contact padded incline board. Repeat.
or Swiss Ball Weighted Crunches :
The opportunities are endless when it comes to a Swiss Ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform 3 sets of 8?10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.
Sunday, 11 September 2011
Skinny with a small butt? Then these best Butt Building Exercises and workouts are designed to build a bigger butt. Crack the bigger butt code now.
Building a bigger butt is no different than your overall Muscle Building goals. But here we will concentrate on the specific butt building exercises, plan workouts designed to build even the most stubborn butt muscles.
This exercise is really good for your glutes and thighs. Pushing up powerfully out of the deep lunge is where the real work gets done.
Make sure that your knee doesn't go past your toes.
Get a dumbbell in each hand.
Stand up straight with tucked hips.
Step into a deep lunge position.
Hold still for about 1/2 second.
Push off your leg to stand up again.
Swap sides and repeat.
Swiss Ball Butt Busters
This exercise works on your butt, hamstrings and back. As a beginner you should have your arms out to the side to help with balance. As you get better you can bring them in. This will help strengthen your stabilizing core muscles.
If you're really strong, you can make it more difficult by using just 1 leg.
Lie on the ground with your feet up on a swiss ball.
Raise your hips so that you have a straight back.
This is the start position.
Bend your knees to 90 degrees.
The swiss ball will roll with your feet.
Make sure that you do not bend at the hips.
Hold for about a second.
Roll back to the start position.
Friday, 9 September 2011
The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.
This is best done on gym equipment called the "captain's chair". But you can improvise if you have 2 heavy (stable) stools. Make sure they can take your weight. With one on each side of you, rest your forearms on the stools. Using your abs, keep your legs straight with a slight bend in the knees throughout. Using your abs, lift your legs up until they're parallel to the floor. Then slowly lower them back down. Repeat until you complete your reps.
If you don't have access to a captain's chair rack, you can try a ball roll out as a substitute.