Wednesday, 19 December 2012

Jessica Biel Workout

So, how does she keep herself looking so amazing?! Well, it's pretty simple—she works her butt off! First things first, her workouts are insane. The Total Recall actress mixes up her regular fitness routine with high intensity cardio, plyometrics and strength training, her trainer dished to FitSugar. Plus, she's always on the move—the toned star told Glamour that she enjoys hiking, walking her dogs and hitting the beach to play volleyball. To stay on track with her regimen while home in Los Angeles, Biel frequents places like Real Food Daily, a restaurant that specializes in organic vegan cuisine. " M CafĂ© is also great—it has a lot of macrobiotic options," she says. "But you can find healthy food pretty much anywhere. I do a lot of cooking at home using grains and vegetables." Boxing and martial arts are also part of Jessica Biel's workout routine , which she says also includes a lot of yoga. "Yoga is a constant for me because it keeps my muscles long and flexible," she says. "But now that summer's coming around, I'm planning on spending more time outdoors playing volleyball and jogging with my dog, Tina."

Tuesday, 13 November 2012

Which Workout Burns the Most Fat?

The majority of workouts that advertise themselves as high calorie-burning events can be broken down into three different categories: cardio, resistance training, and cardio plus resistance training. Cardio: An example of a cardio class would be spinning, a class in which you ride a stationary bike with varying levels of resistance and pedaling speeds, typically to a choreographed series of songs and movements such as standing, hovering, and jumping. Dance workouts like Zumba or Hip-Hop would also fall into the cardio category. Resistance training: A resistance training workout would include activities like power yoga, which consists of body weight resistance exercises combined with stretching; Pilates, which is primarily focused on abdominal and lower back resistance training; TRX, which involves pulling and pushing the body with a special type of band; and pump, which uses dumbbells, barbells, and step benches for resistance. Cardio plus resistance training: As you may have guessed, cardio plus resistance training combines the elements discussed above. P90X and Beach Body Insanity are two popular examples of activities that have you lifting weights one moment, then performing jumping jacks or step-ups just a few moments later. Another term for this type of sequential exercise is “concurrent training.” When you use your larger muscle groups, you burn more fat at a faster rate. Running, biking or treadmill can do this. Elliptical machines are best. They combine a total body workout in one exercise. Look for one that has resistance hydraulics to increase the intensity & build muscle as well. On a positive side, visceral body fat is easier to lose than subcutaneous body fat with proper diet and exercise. A proper diet consists of lean proteins, complex carbohydrates, and plenty of fruits and vegetables. Aerobic exercise is any activity in which your heart rate increases and you break a sweat. According to the Physical Activity Guidelines, you should engage in moderate-intensity aerobic exercise at least 30 minutes a day, five days per week. Aerobic exercise can be done on a treadmill or elliptical at your gym or also outdoors. The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!

Saturday, 27 October 2012

Flat Abs Secret

We are so used to hearing people talk about eating less food that it’s become weight-loss doctrine, but if you want to look slimmer, feel fitter and — not coincidentally — live longer, than you need to eat more. Between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food. Satisfying your food cravings will actually make you burn away calories. But not all foods are created equal. Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed). By eating six small meals a day with the foods recommended in this plan, you will increase your metabolism, lose fat and add lean muscle mass. The main point here is to graze throughout the day — three small meals and snacks to keep your metabolism revved. Be mindful of portion control and eat just until you’re satisfied, then stop. A - Almonds and other nuts (with skins intact) Superpowers Builds muscle, reduces cravings Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure B - Beans and legumes Superpowers Builds muscle, helps burn fat, regulates digestion Fights Obesity, colon cancer, heart disease, high blood pressure S - Spinach and other green vegetables Superpowers Neutralizes free radicals, molecules that accelerate the aging process Fights Cancer, heart disease, stroke, obesity, osteoporosis D - Dairy products (fat-free or low-fat milk, yogurt, cheese) Superpowers Builds strong bones, fires up weight loss Fights Osteoporosis, obesity, high blood pressure, cancer I - Instant oatmeal (unsweetened, unflavored) Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels Fights Heart disease, diabetes, colon cancer, obesity E - Eggs Superpowers Builds muscle, burns fat Fights Obesity T - Turkey and other lean meats Superpowers Builds muscle, strengthens immune system Fights Obesity, various diseases P - Peanut butter Superpowers Boosts testosterone, builds muscle, burns fat Fights Obesity, muscle loss, wrinkles, cardiovascular disease O - Olive oil Superpowers Lowers cholesterol, boosts immune system Fights Obesity, cancer, heart disease, high blood pressure W - Whole-grain breads and cereals Superpowers Prevents body from storing fat Fights Obesity, cancer, high blood pressure, heart disease E - Extra-protein (whey) powder Superpowers Builds muscle, burns fat Fights Obesity R - Raspberries and other berries Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings Fights Heart disease, cancer, obesity

Thursday, 25 October 2012

Fatso Become Slimo

Research has shown that many people actually do better in the long term if they go after weight loss vigorously—the conventional slow-and-steady wisdom is actually wrong in this case. If you start today with a 1,200-calorie diet for women (1,600 for men), you can reasonably hope to lose two pounds of real fat per week, plus the amount of water that is naturally stored with body fat, and be back to normal weight in a way that is sustainable by the end of this month. Let's dispel another weight-loss myth while we're at it: Exercise, contrary to popular belief, will only help you a bit. Since my first raising the topic in this column in the spring of 2009, writers with Time magazine, The New York Times, and several other publications have finally been brave enough to stand up say what exercise scientists have known for a while: that exercise is great for health and great for preventing weight gain, but of limited use when it comes to actually taking off pounds. This is because you get hungry and have to eat more, which minimizes weight loss. If you relied on workouts alone, it would require about 1.5 hours a day of strenuous exercise for at least two full months to lose 10 pounds—which is fine for folks on The Biggest Loser, but not a feasible target for those of us with busy lives. Doing sport is an important part of your marathon on losing weight. Exercises work favorably both for weight loss and health. I have a simple answer to the question how to lose 10 pounds in a week. Sport turns on your body and sets it to action. Blood starts to circulate faster and calories are more intensely burnt. The blood triggers metabolism and all unnecessary, worked out elements are flushed away from the body. As I've told above it is crucial that you do exercises at least 3 times a week. The best two options are swimming and poll aerobics. Both activities work positively on your goal. Swimming is also relaxing. So you will kill two birds with one stone. To lose 12 pounds in seven days do not limit yourself to just doing sport 3 times a week. 10-15 minute wake-up exercises will charge you with cheerfulness for the whole day. Also pay attention to cycling. Ride the bicycle every day in slow of fast tempo and do it regularly. Do not forget to visit the gym. The experience of many women as well as my own show that gym exercises make wonders to the body. Consider stretching activities. They will prevent your body from flabbiness which may appear if you want to lose 10 lbs in such short time. Regardless of which means of activity you choose, be yourself, be positive, enjoy life and take it easy!

Saturday, 25 August 2012

Jenna Jameson Workout Routine

1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day. 2. Do NOT starve yourself, do NOT binge eat. 3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups. 4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day. 5. No more soda. Ever. 6. If you do drink coffee, drink it black. 7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle. 8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees) 9. Get at least 6 hours of sleep a night, but no more then 9. 10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar. The easy weight loss secret that the celebrities are keeping from us is that (drum roll, please) there is no secret! Sure, the stars may have more money and time than we do, but their weight loss information is the exact same stuff we have! With very few exceptions, the celebrities that look the best got that way with a healthy diet and regular weight loss exercise. It's true that some stars have tried a fat burner, a weight loss drug, a diet patch or even weight loss surgery but for the most part, celebrities work hard at natural weight loss through exercise, diet and nutrition.

Friday, 24 August 2012

The Exbendables Crew's Workout

Slyvester Stallone TRAIN TO A SCHEDULE 'Sly's training is more comprehensive than most people give him credit for,' says Peterson. 'He's one of the few guys that gets that you have to book training. You treat it like an appointment, and then it gets done.' DIFFERENT FILM, DIFFERENT LOOK 'If you look at Sly, he had different looks for Spy Kids and Rocky Balboa and Rambo. Right now he's lean, but for the Expendables he went for that shredded look with big forearms and traps and a goatee, because that's who he decided the character was. He's a writer and actor first, and he immerses himself in whoever he's playing.' KEEP IT FRESH 'Sly does everything in the gym from traditional power stuff to bodybuilding supersets and drop sets, to kettlebells and single-leg work. We don't do a "typical" workout - I write a different workout for him every day he trains.' BELOW THE BELT 'We do a lot of lower-body work - from a mass-maintaining standpoint, you have to. Sly is not one of those top-heavy bodies. He knows you have to work the glutes, hamstrings, quads, beat up the calves. He'll do deadlifts and then shrug the same weight, so he hits his legs and traps, and because he's holding the weight it'll pump up his forearms.' PROTECT AGAINST INJURY 'We work on things that challenge the balance, or include rotations with bands, so that he's just as strong as he looks. We don't want him wrenching his back during a stunt. He gets some ridiculous injuries. In the movie, he wears a leather sling around his thumb, but that's a real injury - he had to write it into the script to cover it.' Randy Court STAY BALANCED 'Randy works a lot on his footwork and balance, so he'll do a lot of work on agility ladders and movement drills,' says Bonacci. 'We'll also change moves to emphasise balance - for instance, he might do a shoulder press while standing on one leg. We'll also work a lot of Olympic lifting, because it addresses a lot of qualities you need - balance, power and explosiveness. I'm also big on lateral moves - lunges for the legs and med ball throws for the core.' A LITTLE VANITY 'My job is to get Randy in the best possible shape to fight, so we didn't change much during The Expendables. We will do a bit of vanity work when we're not in fight camp, though - direct work on the biceps or whatever.' FIGHTING CONDITION 'About five weeks from a fight, we'll start to focus more on conditioning. A lot of it comes from fight-specific training, but we'll also do a lot of sprinting, rowing and work on the Airdyne bike, which gets harder to pedal as you go faster. We'll work five-minute rounds in the build-up to a fight, rather than making them longer, I'll work on getting the rest periods down. By the end of camp I'll try to get Randy resting for 35 seconds between rounds, so that when he gets a whole minute during a fight it seems like forever.' REDUCE ACID LEVELS 'Nutritionally, the main thing he does is avoid too much red meat, sugar and dairy. They make your system more acidic, which makes it harder to recover from the volume of training he does.'

Wednesday, 4 July 2012

Exercises for Perkier Pec

There may not be any magical remedies for impacting the size of your breasts but you can make them appear bigger, firmer and perkier with these simple workouts. The muscles directly underneath your breast are called pectorals and it’s these babies you want to target. Saggy boobs are for Nanas, so join in on the fight against gravity and pick your jugs up off the floor! Grab a set of dumbbells and do incline presses on an incline bench. Lie on the bench with your feet planted firmly on the floor and hold the weights an inch apart above you with your palms facing forward. Bend your elbows to lower the weights to your sides and stop when your upper arms parallel the floor. Push the weights back to the starting point and repeat 10 to 12 times. Doing a decline chest press works the lower section of the chest muscles that sits under the breasts. Lie back on a decline bench with a dumbbell in each hand. Extend your arms straight over your chest with your palms facing forward. Lower the weights down until your elbows are bent at 90 degrees. Keep the dumbbells aligned with the chest. Press the weights up and together over your chest. Do three sets of 15 repetitions. Execute a set of pec flyes for your inner chest. Lie face-up on a flat bench and hold dumbbells an inch apart above you with your palms facing each other. Bend your elbows slightly and maintain that bend as you lower the weights to your sides. Stop when your upper arms parallel the floor, push the weights back up and repeat for 10 to 12 repetitions.

Monday, 18 June 2012

Workouts to Increase Your Vitality

Try this simple exercise routine and see how it works for you: o Always start with a light warm up by doing low aerobic exercise for six to eight minutes o One - two sets of weight training with 30 -45 seconds rests in between o Do cardiovascular exercise for 20 - 30 minutes o Cool down and stretch! Remember to bring your heart rate down during your stretch by taking deep breaths. Set realistic goals when starting an exercise routine. You can expect to see results at various stages. Your fitness experience and current level of fitness may alter these results slightly. o In 1 to 8 weeks you should be feeling better with much higher energy o In 2 to 6 months you should become leaner and your clothing will fit looser o 6 months and beyond you will be much fitter and in most cases be losing unwanted pounds For a healthy sexual life a light and not tiring training program is as important as vegetal aphrodisiacs. A light and regular exercise program will balance your metabolism and hormonal system to keep you sexually active. But beware of heavy and tiring training programs because an extra low fat texture may cause a performance decrease. Yoga, meditation and many other positive energy techniques are recommended to purify your brain against stress and support sexual energy. Right breathing exercises are also important for a successful sex life. If you insist for heavy training please pay special attention for a regular and healthy nutrition. A Special Booster Formula for Men: Put 1 kg. of a good quality flower honey into a glass pot, add 250 gr. powdered ginger, 100 gr. powdered Indian saffron, 50 gr. peeled and pounded green cardamom, 1 gr. saffron, 5 gr. pounded coriander, 4 sweet spoons of pounded stinging nettle seeds, 2 sweet spoons of royal jelly, 4 sweet spoonful of pollen, 100 gr. unshelled and pounded pistachio nut and 100 gr. of pine nut. Stir and mix the whole with a wood spoon. You can store the pot in a cool and gloomy place. If you don't have any allergy or illness against those ingredients, eat one tablespoon 2 times (morning and night) in a day.

Tuesday, 5 June 2012

Push Up Pump Workout

It might surprise you to know that the pushup wasn’t invented in the U.S. We can’t say for sure, but we’re guessing it comes from India, since it’s really a classic yoga exercise. And it’s not the only version of the pushup that comes form foreign soil. Strength coach Martin Rooney traveled the world and found all “new” variations, including the knee-to-opposite elbow pushup (Thailand), the triangle pushup (Brazil), the uchi mata pushup (Japan), and the staggered hands, single-leg pushup (England). You can see them all in the video, but better yet, take Rooney’s pushup challenge for a workout that’ll blast your upper body. Directions: Challenge 1. Start your stopwatch and do 10 reps of each version of the pushup. Try to do it faster every time you repeat the workout. Challenge 2. Start your stopwatch and do 10 reps of each version of the pushup. Then repeat until you’ve done a total of 100 pushups. Your goal: Try to complete this routine in less than 5 minutes. You can also use the push up pump. The push up pump is a revolutionary push up machine that makes doing push ups easier and safer on your body. Traditional push ups can often time cause back problems or other muscle aches in people who try and do them, but are not doing in the proper form. With the Push Up Pump you are fully supported, which means you will do the proper technique every time! The push up machine is built to be able to support your back 100% and offers up to 78% full body support which helps you concentrate on doing pushups instead of your form. This eliminates half of the troubles most people have with doing regular push ups. The Push Up Pump has 3 levels of resistance to ensure that you are getting a the proper burn in to build a more muscular body. The 3 color coded resistance bands each have a unique their own resistance levels. Using the 3 color bands can add 0 to 65 lbs of extra resistance to your own body weight. With the use of the extra resistance bands and your own body weight you are able to get a full body workout in as little as 5 minutes a day but realistically its going to take more time than that to get in a solid workout. The Push Up Pump system also offers three different gripping styles to help work on different muscles. The wider the grip, the more you work on your pecks. Whereas a closer grip will work more on your arms.

Sunday, 20 May 2012

How Much Reps for Blast Biceps?

What's the one muscle group that gets more attention then any other and instantly let's everyone know whether you are strong and muscular - or weak and puny? If you said "The Arms" then you are right on the money. What makes having big muscular arms so desirable? Well, it could be because the arms are the most visible of any muscle group. Whenever you wear a short sleeve shirt your arms are on display and people are looking. It's human nature, when we see naked skin we just can't help but stop and notice. First impressions say a lot and people are unconsciously judging you by your arm development: If your arms are "Skinny" you look small and weak. If your arms are "Flabby" you look fat and out of shape. In either case you WON'T get the respect you deserve! Try this workout! Start off with a set of reverse grip barbell curls (grab the bar with your palms facing down) and rep out until momentary muscular failure. Then immediately switch to doing preacher curls for as many reps as you can do. Preferably use the flat 90 degree angle side of the preacher bench pad, but if you can't do that, then regular 45 degree angle preacher curls will work as well. And then finish off with regular grip standing barbell curls and pump out as many reps as you can. It's ok to even "cheat" a little bit at the end to grid out a couple additional reps for an awesome sleeve stretching muscle pump. Repeat this killer bicep tri-set combo for 3 rounds and trust me your arms will feel like they are ready to EXPLODE WITH NEW MUSCLE GROWTH! Give the tri-set combo a try in your next arm workout. I bet you'll be surprised by just how an effective a bicep builder it really is. As always, remember to warm up your joints and connective tissues thoroughly before using your working weights and that all poundages here are for illustrative purposes only. Be sure to use weights that are comfortable for you that allow you to barely complete your last reps.

Tuesday, 28 February 2012

Romanian Deadlift

Most leg exercises fall under the quad dominant category. Squats, deadlifts, leg presses and the like are all quad dominant exercises. While the hip extensor muscle groups (hamstrings and glutes) are activated during these movements, the quads take most of the training stress, and therefore receive the largest training response. If you do not make a conscious effort to balance your quad and hip extensor training, you will eventually develop a strength imbalance between the two muscle groups.

This imbalance can lead to several less than desirable conditions, with both physical (frequently pulled hamstrings) and cosmetic (less than perky backside) manifestations. Because hip extensor training can have such a wide range of benefits, it makes sense for everyone to include it in their training program - from general health and fitness clients looking for some improved "assets," to athletes looking for improved performance and injury prevention.

The Romanian Deadlift, or RDL, is an excellent lift for developing strength and muscle mass in the posterior chain. Whether your goal is a great physique, a bigger squat or deadlift, or to run faster and jump higher, the RDL can help get you there.

Unfortunately, the RDL is one of the most difficult lifts to learn and coach. Whether it's the concept of neutral spine, loading the hips by pushing them back, or keeping the weight on the heels, let's just say there are easier lifts to coach! In fact, I'd go as far as saying I'd rather teach someone to squat properly than do an RDL properly!


1. Grab the bar just outside of shoulder width; if grip is an issue, feel free to use a mixed-grip or straps.

2. Set-up in a hip-width stance with the toes pointing straight ahead and weight on your heels. You should have a slight bend in the knees.

3. The chest should be up, with the chin tucked and neck in neutral alignment with the rest of the torso.

4. From the starting position, focus on pushing the hips way back. In fact, just think about pushing the hips as far back as possible while maintaining the flat back and neutral neck position.

5. Once you feel a mild stretch in the hamstrings, drive the hips forward towards the starting position. If you start to feel any rounding in the low back before this, go ahead and return at that time.

6. As you approach the starting position, focus on actively squeezing the gluteals to finish the lift.

Tuesday, 21 February 2012

Chest Workout for Women : Push Ups

We all know a chest exercise or two. Chest muscles need to be strong, but they need to be strengthened the correct way. Each of the exercises below are safe and effective for building a strong and balanced chest.

Typically women don’t want to work these muscles because we think it will make our chest appear larger. FALSE! In fact, working the muscle correctly will result in a natural lift! How lovely :)

nee Push Ups

Start- Begin on all fours. Your knees should be directly under your hips and your hands directly under your shoulders. You should be looking at the floor.

Go For It- Slowly lower your upper body towards the ground. Try to touch your nose to the floor. Pause for one second and lift back to start.

Tips and Techniques-

– Inhale as you lower your body weight. Exhale as your lift your body back to the start of the chest exercise.

– If your wrists bother you, move them more forward.

– Keep your back flat at all times.

Modified Push Up
This pushup is great because it doesn’t require you to jump into “boy” pushups right away. Doing push ups on your knees does reduce your output from about 60% of your body weight to only 35%. But this is a good starting place and you can always work up to the full push up. You can also modify this further by performing push ups against a wall (easiest) or high counter to give you some leverage until you can build up to floor exercises. We know you want to bust out a GI Jane one-armed push up, but that takes practice… so be realistic and get to work!

1. Lie flat on your stomach.

2. Place your hands flat on the ground next to your armpits, with elbows bent. Don’t place your hands too far away from your body. They should end up right under your shoulders once you push up.

3. Bend your legs at the knees and cross your ankles, lifting your ankles off the floor. This will ensure that you use your knees as your fulcrum (pivoting support) instead of your feet.

4. Push up with your arms as you pivot on your knees, keeping your back and neck in alignment the whole time. Keep your face turned to the floor and do not arch or round your back. If you have trouble keeping your spine aligned, concentrate more on contracting your abs to stabilize your core.

5. Lower yourself back toward the ground in three to four counts, but don’t touch the ground with your chest. Keep a few inches between you and the floor, and then repeat the push up.

6. Do three sets of 10 reps, with 30-60 seconds rest in between. Work up to three sets of 20 reps by adding an additional five reps to your routine each time you can complete all three sets without trouble, two exercise sessions in a row.

Tuesday, 14 February 2012

Cardio Exercise for Gay

Swimming is the best option. Zero impact on your joints and a decent workout. I also like to use the elipticals (cross-trainers) at the gym because they are fairly low impact as well. If you go to a gym you could also use the rowing machines, I generally don't because I find them incredibly boring but they do provide a really good workout.

Running. Run until your out of breath. Stop catch your breath repeat. Do this at first for 30 minutes a day then increase to an hour as you get better.

1) An intense cardio workout prior to your strength training program depletes your stored glycogen (energy) levels, leaving you fatigued and unable to perform an aggressive weight training routine.

2) After your body depletes its glycogen reserve, it must turn to excess fat for energy.

Another approach is to schedule strength training and cardio workouts on different days, or separate these activities by four or more hours (cardio in the morning, weight training in the afternoon) to maximize performance in both areas. Remember, it takes 20 minutes of aerobic activity for the body to begin to burn fat, so aim to complete three to four 45-minute cardio sessions for best results.

The truth is, there is no specific cardio exercise for gay. Everything is the same!

Monday, 13 February 2012

Lateral Abs Workout

Wouldn't it be nice to be able to relax with a six-pack? Ok, maybe we aren't thinking about the same thing here... I'm not talking about relaxing in front of the television with a cold one. I'm talking about not having to worry about having a gut to go with that cold one.

We all strive for those etched in stone abs with deep cuts that you could wash clothes on. However, obtaining those abs aren't as easy as what people may think. Many think that if they simply do a whole bunch of crunches that they will have abs of steel in no time.

You use your lateral abdominal muscles when you rotate your upper body or lean side-to-side. Technically, your lateral abdominal muscles are the internal oblique and external oblique muscles; you can collectively call them "the obliques" too. Several exercises and exercise variations will work these muscles. Choose one or two to complete each exercise session. The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription recommends modifying your routine every two to three sessions to include different exercises for your internal and external obliques.

Get some 10 pound dumbells and start off with your feet shoulder length apart, knees slightly bent. Lean to your side using your torso only with dumbells in hand. Do 2 sets of 15 alternating each side. Also get a 5 pound dumbell a towel or blanket for you back and do a holding crunch for 60 secs. While alternating the dumbell to the ground on each side back and forth. Keep your feet under a piece of heavy furniture if you can't keep them on the ground. This should help.

Vary your typical sit-ups by rotating your torso on the way up. Alternating right and left rotations will build your lateral abdominal muscles equally on either side. Do this for incline sit-ups, incline bench sit-ups, and raised leg sit-ups too. Strength Training Anatomy affirms that this shifts the workout from your rectus abdominis (your anterior abdominal muscle) to your obliques.

Sunday, 12 February 2012

Breast Lift Exercises for Women

Pills and creams and surgery, oh my! The lengths that women will go to for great breasts are extreme, but you don’t have to go under the knife to perk up. Maybe you’ve just had a baby, maybe you’re staring the big four-oh in the face or maybe years of sitting hunched over a computer have taken their toll on your posture. No matter the reason, the first place to look for results isn’t the operating table. You can create your very own boob lift at home with these three easy-to-do exercises.

Firm chest muscles and great posture can help improve the appearance and lift of your breasts. In this how-to, you will learn the best way to protect your breasts during exercise and the chest exercises you can do to lift the breasts.

Wear a proper fitting sports bra during exercise. Breast tissue can be damaged and sag over time when not supported properly during exercise. Have a bra fitting expert help you find your correct bra size, and buy the most supportive exercise bra that you can afford, no matter whether your cup size is an AA or DD.

Stability Ball Dumbbell Fly
Step 1

Same position as with the dumbbell chest presses.
Step 2

Grip the dumbbells in the same manner, with your knuckles facing the ceiling. Extend both arms -- this will be your starting position.
Step 3

Slowly spread your arms to about chest-width. Hold for a count of 5. Next, slowly spread them again until they're at 45 degree angles with your torso. Hold for a count of 5. Next, lower them until the dumbbell is about even with your shoulder.

Traditional Pushups

They're not fancy, sexy, or cutting edge, and they don't require trendy equipment. However, pushups are still among the best chest workouts around. All types of pushups use your body weight as resistance to strengthen the chest. Proper hand, head, and feet placement is essential to prevent possible injuries, such as rotator cuff strain, and to get full benefits of the exercise.

Lie face down on the floor with your hands flat on the floor at the shoulder area, arms extended.
Hold your head straight and do not tuck the chin in or lift it up.
Bend your toes, so that you don't rest on tip toes, for best weight distribution.
Slowly lower yourself to the ground. Rest your weight on hands and toes for a count of three.
Raise to starting position and repeat. If you are a beginner, try to do up to eight push ups, and then add more repetitions as you gain strength.

Saturday, 11 February 2012

Biceps Routine for Women at Home

Your biceps and triceps muscles make up the front and back of the upper arm, respectively. As the largest muscle groups in your arm, these muscles are responsible for a significant amount of strength and lifting power in your arms. In addition to improving your functional capabilities, at-home biceps and triceps exercises can improve the way you look in a tank top or sleeveless shirt, eliminating that underarm jiggle women wish to avoid. Don't forget to warm up and then stretch for at least five minutes before beginning your exercise routine.

Seated Row

The seated row exercise helps to work your back and biceps. Start by taking a resistance band and wrapping it over the balls of your feet and grabbing each end of the band. Keep your back straight as you tuck your elbows in toward your body and pull your elbows back as your hands move closer to your torso. When you have stretched as far as possible, hold the position for three seconds, then release the stretch. Repeat the exercise eight to 10 times. Rest and then perform two additional sets.

Biceps Curl Using Resistance Bands

This biceps exercise requires a resistance bands. Choose first a strong and flexible resistance bands to support your biceps exercises, then we can start with the exercise. Bodylastic is the leading brand of resistance bands you can choose for this exercise.

Do this steps :

Standing in straight position, then open your legs to your shoulders wide.
Step on the middle of the resistance bands, and hold both of the handles with both hands. Palms up, and upper arms besides your body.
Bend both your elbow while pull the resistance bands to your shoulders. Don't forget to exhale!
Put down your arms to the beginning position, and inhale.
Repeat this exercise for 3 sets.

Friday, 10 February 2012

The Key to Get a Bikini Abs

Getting a flat belly and concrete-hard abs isn’t just about the hope of landing a modeling gig or a lingering stare. It’s also one of the surest signs of good health. Study after study, in fact, shows that people with smaller waistlines live longer than those with bigger ones. While it’s true that you can’t turn a landfill of a belly into a thin one overnight, you can use these smart strategies and quick tips to get a beach-ready body in no time flat.

Cut back on low-carb snacks.
Many bars and candies contain glycerin or sugar alcohols, which can cause bloating because your body can't fully digest them, says Leslie Bonci, R.D., at the University of Pittsburgh Medical Center.

Run one mile less.
"Your body can interpret excessive exercise as stress, causing you to retain fluid and become constipated," says Diana Taylor, R.N., Ph.D., at the University of California-San Francisco Center for Reproductive Health. But moderate exercise, such as yoga or walking, can speed things through your system and help nix the problem.

Do Random Acts of Cardio
Nothing burns fat faster than interval cardio but you don't have to do lengthy complicated workouts to lose belly fat fast. Work in 3 different types of intervals for 60 seconds at random times every day. Jump rope, stair runs, jumping jacks, squat-thrusts, mountain climbers, even a couple of sun salutations will burn fat and get your metabolism in constant fat burning mode. The best part of this is you'll boost endurance, energy, and tone up too!

You'll get the body you want faster by doing 10 slow repetitions instead of 20 fast ones. Moving slowly--two counts up and two counts down--allows you to use more precise form, which can stimulate your muscles better and make them stronger, says Rodney Corn of the National Aca demy of Sports Medicine. (The faster you go, the more likely you are to use momentum instead of your abs.) Your muscles should feel tired in 15 reps.

Sunday, 5 February 2012

Crunch as an Abs Workout Choice

Ab Crunches are just like any other ab exercise, if done properly and consistently you will benefit from this exercise. But again, any number of crunches are done for no good reason if you fail to blend your cardio and diet with this choice of exercise.

Remember we spoke about personalizing your ab exercises. If crunches cause you any discomfort, any strain, or even if you just don't like the exercise, my advice to you would be remove it from your regimen and find an ab exercise that feels more comfortable to you.

How to do it?

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.

Pull your belly button towards your spine, and flatten your lower back against the floor.

Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.

Exhale as you come up and keep your neck straight, chin up.

Hold at the top of the movement for a few seconds, breathing continuously.

Slowly lower back down, but don't relax all the way.

Repeat for 15 to 20 repetitions with perfect form for each rep.

To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)

To make it more difficult, balance on an exercise ball.

What You Need To Know :
When working out your abs, look for exercises that challenge stability.
Certain squats and lunges can be just as effective as crunches.
Focus on your obliques with leg lifts.

Friday, 3 February 2012

Biceps Workout with Dumbbells

With dumbbells, a shift in arm position can help you to the perfect groove while, conversely, you might toil forever adjusting machine parts up and down and back and forth yet never get the damn contraption to fit. Machines can only be best-fit guesses.

The ubiquitous dumbbell can be found in both the posh executive health spas with loofah goofah and sea mud, and, of course, in all the back-alley gyms where some of the members seem to be part of the FBI's most wanted division.

Once more, if you get dependent on a certain arm machine and it breaks, you are screwed. But a dumbbell is pretty much a dumbbell. The best things about dumbbells are their affordability and how portable they are. Dumbbells are suited to arm training. They are all you need to build Iron Arms.

Example of the workout :

Inner-Biceps Curl Inner-Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.

Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.

Try NOT to jerk your upper body in an effort to help you lift the

Hammer Curl Hammer Curl

Grab one dumbbell in each hand along the sides of your body, palms facing your body.

Raise both dumbbells by curling your elbows and lower them down after a short pause.

Keep your upper arms still throughout

Friday, 27 January 2012

Afternoon Workout Routine

Forget about morning and evening workouts! According to a recent issue of Spa Magazine, working out in the afternoon is better for you.

The air resistance in your lungs is lower in the afternoon, making it easier for air to circulate as you execute dance and aerobic workout routines. Draw a big heart in your workout plan grid when you pencil in 2 p.m. and try your swimming, aquatics workout, or mountain biking workout program in the afternoon.

*If you enjoy hot California weather year-round, remember that UVA and UVB strength is still high around 2 p.m. PST so include the note, “need extra sunblock,” in your workout plan.

All in all, a vigorous morning exercise routine can be easier to adjust to and just makes you feel good to face your day. So now, you may be thinking that you should definitely hit your workouts first thing. However, there are a few drawbacks to early workouts. These include:

Low body temperature when you first wake up
Decreased levels of blood flow in the morning could lead to more muscle injuries
Decreased blood flow also makes you feel tired and listless so it can be hard to get started if you just are not a morning person.
Lower glycogen levels after fasting also contribute to the tired feeling
Increased blood flow and body temperature in the afternoon increases your strength and endurance for training, leading to better results
Working out later in the day can lead to better, deeper sleep

As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we have a lifestyle conducive of an anabolic state, they grow back bigger and stronger. A simple and sound approach to recovery is to get at least eight hours of quality sleep every night.

Another basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. Also, for those that have the time, techniques such as stretching, massages, and hot/cold contrast baths also aid recovery, reduce stress, and should definitely be looked into.

Saturday, 21 January 2012

Blast Lower Abs Workout

If you’re looking for the secret to the body of your dreams having tight and defined lower abs is the key to success. The lower abs are one of the toughest areas of the body to target, and because of this there are more ways to do it wrong than there is to do it right.

Lower ab exercises often involve raising your legs to put strain on your lower abs. The leg raise is one of the best lower ab exercises that will get you lower abs but if you perform this exercise without proper form you could end up with lower back pain, hip pain, and no results.

Bad abs exercises (They are potentially harmful to the lower and middle back or ineffective for abs development)

1) Hanging leg elevated with an arched back

2) Torso twists

3) Machine based abs exercises

4) Machine based twisting exercises

The brief outlines are recommended and good abs exercises…

1) Abs scissors

2) Feet scissors motion

3) Corkscrew

4) Reverse crunches

5) Abdominal bicycles

Tips for abs training:

To maximize the benefits of above listed recommended abs exercises change the training variables once you’ve become proficient at all of the exercises. For example, you can change the amount of resistance, the volume of workout but do not over train because it causes muscles fatigue or possible injuries. I personally believed that moderate balance training with proper body positioning is the crucial aspect of abs development.

Here are some of the best lower ab exercises to try:

1. Alternating Supine Leg Walks

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.

Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.

Try a reps and really try to feel the lower abs working.

2. Supine Reverse Crunches

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.

Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.


3. Leg Lifts

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.

Contract your midsection by engaging the upper abs.

Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.


Friday, 13 January 2012

Curl to Increase Biceps Mass

The biceps are one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

Performing bicep curls with the same weight day after day will prevent you from making strength and muscle mass gains. The principles of overload and progressive resistance state that you must continuously place a greater stress on your muscles than the stress it normally receives, according to the Health Fitness Instructor's Handbook. The result will be less plateaus, greater strength gains and increased muscle mass. According to the National Strength and Conditioning Association (NSCA), a simple way to increase your weight load is by following the "2-for-2 rule."

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.


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