Friday, 29 April 2011
Start staying slim by fitting exercise into your daily life (no matter how impossible it may seem). Do cardio fitness most days of the week, including using the treadmill or elliptical machine for 30 to 60 minutes. If you don’t have time to make it to the gym, try walking an extra mile, hiking with friends or taking a bicycle rides on the weekends instead.
Walking, along with any other type of cardio is one of the easiest ways to blast fat and calories. Switch up your walking routine and add some flare. Combine short, high-intensity workouts with longer, slower-paced sessions throughout the week.
Not many people add variety to their cardio sessions; you’ll burn more fat and calories when changing your typical routine.
Follow these easy 7-day steps to a thinner new you!
Day 1: Take a long walk at a moderately steady pace for about 40-60 minutes and enjoy the weather!
This day is devoted to distance. Calories burned: Approx. 400
Day 2: You will achieve the most weight loss and calories burned by adding in another aerobic activity at least one to two days out of the week., try biking or swimming.
Day 2 is devoted to cross training. calories burned: Approx. 400
Day 3: Add in timed intervals throughout your routine.
As follows: Time (Min) Interval
0-5 Warm up
5-10 Add speed, working towards hard exertion
10-15 Decrease speed to less exertion
15-18 Add speed
18-22 Decrease speed to medium exertion
22-25 Add speed
25-30 Decrease speed for 2 minutes, add speed again
30-35 Cool down
Calories burned: Approx. 450
Day 4: Walk on an incline. You will burn more calories then continuing to walk along a flat surface. Inclines are a great way to strengthen your lower body. If you have trails close to you, find one with a series of small to moderate hills throughout it. Or use a treadmill and adjust the incline. Do not over exert yourself though, stay at a comfortable pace. Test yourself if you’d like, but if you tire quickly, back off and continue at a slower pace. Calories burned: Approx. 400
Day 5: Take a day off!
Day 6: Repeat Day 1
Day 7: Do some low circuit cardio for about 40-60 minutes. Incorporate a 20-minute circuit training session including the following basic exercises. Do 10-12 reps of each exercise, and perform the circuit about 2 to 3 times.
Avoid high-impact jumping movements, such as rope jumping. Swimming, walking, cross-training and the elliptical trainer are great to slim down calf muscles. The elliptical trainer is an excellent tool for low-impact cardio. However, keep the resistance on the low. Instead of burning calories by increasing resistance, exercise for longer periods. Walking slims down the lower legs as it lengthens the muscles between the back of the knee and the ankle.
Saturday, 23 April 2011
We don't know about you, but we're wondering how the hell Katy Perry even has time to work out these days with the countless number of promotional appearances, hostess jobs, planning a wedding, and singing gigs she's doing on a daily basis. But, after looking at a few recent pictures of the singer's fit and curvy body, she must be doing something to keep all that in shape.
Try the 25 minute fitness routine and workout that keep Katy Perry in shape! She works out 5 times a week at least for 25 minutes. Her fitness routine was created by her personal trainer Harley Pasternak. It is based on his book, 5 Factor Fitness. There are a total of 5 workouts. Each day focuses on 3 body parts, an upper body, a lower body and an abdominal body part. It begins with 5 minutes of cardio. Then 5 minutes dedicated to each body part. It ends with a fat blasting cardio routine for 5 minutes. This is a beginner workout that requires a single pair of dumbbells.
Here’s a great exercise to can have your legs looking great in no time.
Pulsing Squats Stand with feet hip-width apart and hold heavy weights over the shoulders or at your sides. Keeping the abs engaged, bend the knees and lower into a squat. Slowly press half-way up and lower down, repeating 3 pulses before pressing all the way up. Repeat for 10 reps.
Friday, 22 April 2011
A popular choice of exercise for those who do not seem enter the free weight section of the gym regularly, and want to target the pectoral muscles!
The pec deck can be quite effective at isolating the chest fibres, as they are recruited during lateral flexion of the shoulder. The nature of the arm position during the exercise also allows for minimal involvement of secondary muscles during the execution of the exercise. This is ideal for those who want to isolate the chest, maybe for use as a pre-exhausting exercise before chest pressing exercises to follow.
Pec Deck machines, commonly known in the gyms as pec deck or pec machines, play a vital and important role in strengthening the chest. Most commercial gyms strive to have pec machines in their environment as they prove to have fruitful outcomes. Pec machines work in a very simple fashion. The muscles around the chest area are worked by clutching the muscles of the breast together and forward. Most areas of the chest can be worked by stimulating and working other parts of the human body such as the back and the abdominals.
If using the Pec deck or the peck machine for the first time, be sure to read all instruction and to ensure you have access to a trainers help at all times. Though it is said to be safe, the weightlifter has to be briefed on the proper usage of the machine. The weightlifter should be well aware of the fact that over exerting the chest muscle or performing the exercise in a wrong manner can cause an injury. Injury can differ from the type of causes. Some can be permanent, some can be temporary. In order to remain physically able, the weightlifter has to ensure that all precautions and measures have been taken.
Using a Pec Deck machine, seat yourself in it accordingly. Perform the exercise by squeezing your forearms and elbows in together so that you virtually touch them together at the peak of the movement. Be sure to really squeeze your pecs at the peak of this movement for a one-count. Return to the start position and repeat.
The key conservative treatment for such injuries is to work on strengthening the rotator cuff muscles, including exercises for both internal and external rotation. Another problem that seems to occur after the patients use pec deck machines is known as thoracic outlet syndrome. It's a somewhat complex ailment to diagnose. The nerves to the upper arm leave the spine in the neck and them a bundle, known as a plexus.
The nerves in the bundle travel by certain muscles behind the collarbone, or clavicle, in front of the first rib and past other muscles to supply the arm. Some people have extra bands of connective tissue around this bundle of nerves. If the bundle becomes compressed, the patient may develop tingling, numbness, pain, temperature differences-perceived or actual-and a variety of symptoms over large areas of the arm, forearm, hand and even armpit.
Thursday, 21 April 2011
How Did Christian Bale Bulk Up So Quick?
The short answer is intensive bodyweight workouts and intensive resistance/weight training workouts. Not only is Bale’s character extremely muscular, he is also well toned, with low body fat levels. This takes an immense amount of work to achieve.
Christian Bale had a harder task than most to get his body from a skinny frame to a muscular and athletic build. Due to his restrictive dieting for The Machinist, actually starvation at one point, his metabolism was very low, which makes it much harder to fuel the body to workout hard enough to start building muscle.
Christian Bale's workout for Batman consisted of compound, explosive exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.
Christian Bale Workout
Christian’s workout consisted of compound exercises with power moves to allow him the quick speed and manoeuvrability with his fight scenes. All major exercises were divided into a 3 day sequence with one day of active rest.
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.
Monday, 18 April 2011
As a trainer I here the question all the time. "How long should I do cardio for?".
Its a multipart question. How long you do cardio for depends on the type of cardio your doing, and the level of fitness your at.
There are two basic types of cardio.
1) High intensity cardio
2) Slow steady state cardio
Now, how long to cardio for fat burning can be interpreted in two different ways:
For how many weeks or months (I believe you are not thinking days!!) do I have to do cardio to get in a good shape? Or how long in duration a cardio session should be for effective fat loss.
I’d answer the first question like that: You will do cardio for as long as it takes. You will do it till you reach your goal. It might be 3 months, or it might be 2 years. It all depends on your current shape and your desired final destination. But keep in mind you should be losing not more than 2lb a week. 1lb is ideal. And it should all come from fat and not muscle tissue.
In order to be effective at doing cardio you need to know these basic rules:
You are better off doing cardio in the morning on an empty stomach or any time during the day, after the workout with weights. The reason being only then your glycogen stores (your own carbohydrate stores) will be depleted or at least very low. In this situation your body will resort to using fat for energy.
Sunday, 17 April 2011
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.
INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.
* Rotating the shoulders like this as you raise them will work all parts of the trapezius. The upper part is worked at the top of the movement while the middle and lower parts of the trapezius as well as the rhomboids receive the effort at the bottom of the movement when the shoulder blades are squeezed together.
* Using heavy weights will make it impossible to fully rotate the shoulders, which is the ultimate purpose of this exercise and is what differentiates it from barbell shrugs. As a result, you should keep in mind that this movement is more about taking your trapezius through a full range of motion than it is about using heavy weights. In this sense, this is a good exercise to include as part of a warmup or cool-down.
Exercise may be perform standing perfectly upright or very slightly bent over. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight.
Saturday, 16 April 2011
The bench press is one of the most well known exercises to athletes and strength coaches around the world.
It doesn't always transfer to the playing field, or the court but a strong performance in the bench press can really give elite athletes an edge when it comes to scoring high in combines or other tests to determine their future as college and professional athletes.
You body might have become used to doing the same exercises, for the same weight, for the same sets, for the same days of the week that it will continue to do the same thing each week. So, change something! If you normally do your chest workout on Monday, try doing it on a different day of the week. Try doing a drop set with your bench presses. Try doing dumbell presses for a week or 2 instead of the regular barbell bench press, then try to bench again. Change something around and shock your body into increasing, it just might work.
The bigger your muscles, the stronger you are. Eat at least your body-weight in lbs x 18 calories. Get 1g/lbs protein daily from meat, poultry, fish, eggs & whey.
Tips To Keep In Mind
* Keep your elbows tucked in to your side and use your strong triceps to help the lift. The Bench Press Strength! manual contains the appropriate volume and intensity of triceps work to prepare your arms.
* Use your whole body in the lift. Push against the floor with your feet. Keep your upper back muscles tensed and keep the upper back on the bench for stability.
* Push the bar straight up to reduce the movement distance.
* Practice your technique! Heavy lifting is a combination of skill and muscular work, so you learn how to perform the movement most efficiently.
* Identify your weaknesses so that you can train appropriately.
Thursday, 14 April 2011
Many fitness conscious people join fitness centers or attend community gyms to keep in shape or to get into shape. An exercise that builds the arms, shoulders and chest is the underhand chin up. All you need is a well stabilized horizontal bar that will hold your weight. The best placement for the bar is above your head. Many exercises don't require any expensive equipment or memberships.
Step up and grasp bar with underhand shoulder width grip.
Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Swinging and jerking while doing this movement can lead to injury of your muscles and tendons.
Tuesday, 12 April 2011
Today there is a new crop of muscle boys in town and the best bodies have always been found in the stable of COLT STUDIOS. COLT set a high standard for a young boy to live up to if he’s looking to get a date in any given boys town. The COLT STUDIO physique’s stress hard work on nutrition and strength training. No other model in the testosterone throbbing stable of stallions embodies the ideal of hard work and dedication in the gym more than Gage Weston.
The two hundred seventeen pound, blond hair, green eye titan has truly been an inspiration to me and to thousands of others. I asked him to take the time with me to give us a little background on his life in the weight room and being a trainer! In this interview many of you will be able to identify with his struggle to be muscular and strong when not genetically dispositioned to be so.
Q :Were you athletic as a young man?
A :I was always involved in some sort of athletics. I started T-ball when I was a young kid, and loved it. I couldn’t wait to be big enough to play baseball, so I stuck with it until I did. I played baseball for several years, my main position was a pitcher (Big laugh) but I always wanted to try catching, I always thought it was a sexy position. Now I get to do both with COLT! At around 13 I started wrestling, all the men in my family wrestled at some point. So it was kinda a big deal in our family, and was pushed on me a lot. I had no complaints though! Rollin around with sweaty men in a singlet, WOOF! What’s a better sport then that? I loved it a lot and continued with it all the way through High School.
Q :You are in amazing physical shape, what is your diet and exercise routine like?
A :Well to be honest, I really don’t have a certain diet! I pretty much eat what I want, but I do make sure to get lots of protein...in all forms (Big Laugh)! I was just blessed with a very high metabolism. I’m also a full time personal trainer outside of COLT, so I have a pretty good idea of what to do to keep my body up! As for my workout routine, I hit the weights about 5 to 6 days a week. I’m not that big a fan of cardio, so maybe once or twice a week on that.
So you're bored with the classic push-up. Or you're a monster and think the classic is just too easy. Either way, here are some suggestions to do something challenging instead of the bland push-up.
Most of us who can do two dozens or so push ups will be able to do at least one single arm push up. This is fact that anyone can test. Just spread your legs half a mile out and allow your back to curve every which way lift and drop the opposite shoulder by amplitude of two feet. And somehow you will be able to do something that your none-physically active friends will believe is a single arm push ups.
They will throw a few wows, pat you on the back and tell their friends about how strong you are. They will also tell everyone not to mess with you or you will one arm push up them silly. As great as it all sounds, you yourself know that what you did was something very far from a true skill that you have tried to portray.
How to do it?
* Keep feet spread slightly farther than shoulder width. The more spread apart your feet are, the easier the move. Judges will mark down for this. Make sure both knees are facing the floor throughout the movement.
* Place hand where it feels most comfortable, usually slightly outside and above the shoulder joint, with fingers facing slightly inward.
* Place other arm tight against the side of the body and the back of the thigh for balance and control.
* Keep the entire body rigid and tensed, to ensure control and ease of the movement.
* Lower your body slowly until your shoulder is parallel with your elbow. Avoid dropping the opposite shoulder; both shoulders should be kept in a straight line, parallel to the ground during the entire movement.
* Explode back up in a controlled, yet smooth movement, and lock out the elbow at the top of the push-up.
* Keep eyes and head facing forward throughout the movement, rather than facing the floor.
The best way to insure that you reach the point where you can do one arm push ups unassisted, is to make sure and really master the previous movements before moving on. The more time you spend mastering the previous movement, the easier time you will have with the next movement.
Saturday, 9 April 2011
Dwayne Johnson is a star of the upcoming movie Faster as well as a former WWE superstar and college football player. It wasn't that long ago that the man known in the WWE as "The Rock" was a bulky 280lb defensive lineman at the University of Miami. However, The Rock's training helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.
Here is Dwayne Johnsons training regime during this time.
Monday, Wednesday, Friday-Resistance training:
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Tuesday, Thursday, Saturday -Resistance training:
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Nowadays he weighs in at 225 pounds.
In another situation, his workout would be :
In going from 280lbs to 260lbs, Dwayne Johnson workout routine included training that split body parts into individual days. He did 45 minutes of cardio after every workout as well.
However, to transform himself into a Hollywood star, Johnson had to switch things up. He hired a new personal trainer who had him work his muscles multiple times per week. He even reduced cardio. It was critical that The Rock change some aspect of his workout on a regular basis (sets, reps, tempo, weight, etc.). This helped him cut his body fat in half.
On Monday, Wednesday, and Friday, Dwayne performed an routine involving chest, back, biceps, and calves. On Tuesday, Thursday, Saturday, Johnson did quads, hamstrings, shoulders and triceps. He performed 5 sets of 15-20 reps with 30 seconds of rest. At the completion of his workout, he did 22 minutes of cardio: 5 minute warmup, 12 minute high intensity, 5 minute cooldown.
Friday, 8 April 2011
The Bent-Over Barbell Row exercise is a basic but very good back developer. It can be easy to use poor form with this one, so be sure to keep your body in the proper position while performing the exercise. This exercise will hit the lats, the upper back muscles as well as the biceps. It's a great overall mass-building exercise.
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Torso may be keep horizontal for strict execution. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either try bending knees more or don't position torso as low. Either fix may compromise involvement of Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder extension range of motion.
If low back is rounded due to poor form, deadlift weight to standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension. A wide overhand grip involves overall back musculature while slightly emphasising Rear Delt, Infraspinatus and Teres Minor involvement.
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Thursday, 7 April 2011
Interval training is one of the best ways to burn fat. It involves changing the intensity or level at which you are exercising for a couple of minutes during your workout. For instance, during your 30-minute workout, try running (or walking) at your normal pace for three to five minutes, then run (or walk) at a faster pace for three to five minutes, and slow down to your normal pace again. If you’re working out on the step machine in the gym, step at a normal pace for three to five minutes, then take the resistance up for three to five minutes, and so on. Build up the intervals, so with each high intensity burst you’re working harder than the one before.
By working hard for short periods of time and allowing yourself time to recover, you can push yourself harder than if you tried working at a high intensity for an extended period of time. In working yourself harder, you push your muscles, lungs and heart to their capacity, thereby improving your overall fitness level and, consequently, your body’s ability to burn fat.
While you're watching television, stand up and sit down repeatedly during each commercial break until you're tired or the break is over. This is basically a modified squat thrust. Make sure you focus on good form to keep your core engaged and work the abs along with the legs.
* Perform cardio after your weights session.
* Focus on technique and move the weights through a complete range of motion.
* Exhale as you lift the weight, and inhale as you lower it again.
* Complete all reps & sets of each compound set and circuit before moving on.
* Rest period between compound sets is 120 seconds.
* Rest period between repeat of circuits is 90 seconds.
* Use a weight that is heavy enough so you can just manage the required number of reps.
Tuesday, 5 April 2011
Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus. This is the conclusion of a study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs. Each exercise was ranked for muscle stimulation (measured with EMG) in the rectus abdominis, the external obliques and internal obliques.
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
The bicycle crunch requires both the upper and lower abdominal muscles to be used as the legs are moving in a bicycle motion and the body is raised into a crunch. The body twists slightly as the elbows are meeting the knees, bringing the obliques into play and making this a great exercise that works all the abdominal muscles at once.
The bicycle crunch is about strengthening the abdominal muscles. The good news is, to see those muscles you can do fat burning exercises, to burn that belly fat covering your abs.
You'll also need to make sure you're eating a healthy, balanced diet, it's the most important part of the whole process.
Sunday, 3 April 2011
Many women are looking to enhance the tone, lift and firmness of their breasts through exercise. While some may think that exercise for the chest may actually make the breasts appear smaller, in most cases the opposite is true. As long as there is not a significant weight loss along with the commencement of these breast toning and firming exercises, most women who strengthen their pectoral muscles will notice an increase in firmness and lift, along with a more rounded “perkier” look to their bustline.
3 reasons why you want to do these exercises to improve your posture...
1. Good posture makes you stand taller making you look more confident
2. Good posture makes you look more slimmer & trimmer
3. Good posture automatically gives you a boob lift making your boobs look bigger and more firmer
Stand two-feet away from a wall. Now place your hands together and form a triangle by touching the thumbs and pointer fingers of your hands. Next lower your hands so that they are directly in front of your breasts.
Extend your hands in front of you until they touch the wall. Now lean forward on your toes until your forehead touches the wall. Then, with your hands remaining on the wall, immediately push away from the wall using your arms and upper chest strength, until you are upright again. For optimal results, aim to keep your entire body firm throughout this movement.
Repeat this movement 5-10 times, leaning against the wall and coming upright. You should feel this exercise in your arms and upper chest.
You also can do this exercise :
Stability Ball Dumbbell Presses
Your back, shoulders and head should all be resting on the stability ball. Your legs should be out in front of you, with your feet flat on the floor.
Hold the dumbbells close to your chest, knuckles facing the ceiling. Extend your arms toward the ceiling until they're straight. Bring the weights closer together, but try to avoid letting them touch.
Slowly lower them back to your chest and repeat step two.
To get the most from these breast accentuating moves, ensure that you:
a. Hold your upper body firm and straight during the upward and downward motions; and
b. Practice positioning your hands so that you avoid straining your wrists.