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Arnold Schwarzenegger Great Body Builder - Bodybuilding Wallpapers
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Sunday, 8 May 2011
Superb Body Builder Girl of Italia
Great Woman Body Builder - Rozy Ann Mexico
Thursday, 5 May 2011
4 Steps to Faster Fat Loss
Reach your fat loss and weight loss goals faster with smart training and eating. You will need to make some changes to your program to be successful.
Here are 4 Steps you can take this week to give you Faster Fat Loss:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
Here is a good fat-burning workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Bentover dumbbell rows, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!
I'm talking about interval cardio sessions that are 20 minutes or less!
Here is an interval cardio session that I often do (or something similar):
--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster!
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat! Don't fight against yourself!
We eat "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to eating:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
4. Shorten and intensify your workouts with jump training (plyometrics)!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
Have fun burning fat faster!
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
Here are 4 Steps you can take this week to give you Faster Fat Loss:
1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!
Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.
Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
Here is a good fat-burning workout:
Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.
--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Bentover dumbbell rows, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.
This type of workout will torch body fat.
2. Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!
I'm talking about interval cardio sessions that are 20 minutes or less!
Here is an interval cardio session that I often do (or something similar):
--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute
Repeat this circuit 2 more times.
If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.
3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster!
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat! Don't fight against yourself!
We eat "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to eating:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
4. Shorten and intensify your workouts with jump training (plyometrics)!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.
Have fun burning fat faster!
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
Wednesday, 4 May 2011
Top 3 High Intensity Workout Tips to Burn Fat
If you want to burn more fat, add higher intensity to your workouts! Do more challenging exercises, more often, to force your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Challenge yourself with exercises that test your balance, coordination, strength and flexibility! This might require that you put that old favorite workout on the shelf and try something new!
Here are my Top 3 High Intensity Workout Tips to Burn More Fat:
1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.
These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.
One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.
According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!
So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.
One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.
An example would be a grouping of walking lunges, side lunges and transverse lunges.
Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.
3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.
Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.
Add intensity, challenge yourself more and watch the fat melt away!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Challenge yourself with exercises that test your balance, coordination, strength and flexibility! This might require that you put that old favorite workout on the shelf and try something new!
Here are my Top 3 High Intensity Workout Tips to Burn More Fat:
1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.
These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.
One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.
According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!
So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.
One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.
An example would be a grouping of walking lunges, side lunges and transverse lunges.
Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.
3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.
Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.
Add intensity, challenge yourself more and watch the fat melt away!
Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, 3 May 2011
Top 3 Reasons Squat Exercise Burns More Fat
The squat is a must-do exercise to help you burn more fat and shape your body. Learn to love the squat exercise if you hate it! The squat gets a bad rap because people injure themselves by doing the exercise incorrectly.
There is probably no other exercise that has a greater impact on your body's muscle, metabolism and energy expenditure. Why? Because the squat is a complete-body movement exercise. This means your legs (especially quads, hamstrings and glutes), abdominals, lower back, arms and shoulders are targeted.
I would recommend doing squats without machines or weight belts. This will force you to learn how to stabilize your body without artificial support. If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats.
There are many variations of the squat exercise. Some are: barbell squats, dumbbell squats, bodyweight squats, one-legged squats, Bulgarian split squats, side squats, prisoner squats (pictured above), sumo squats, sissy squats, hack squats and front squats. They are all good to work into your routine at some point. Keep in mind that one-legged exercises are more intense than two-legged exercises.
Here are my Top 3 Reasons to do Squats and Burn More Fat:
1. The squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout.
2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Need I say more?
3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back (as many fear).
The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout.
Learn how to do the barbell squat exercise
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
There is probably no other exercise that has a greater impact on your body's muscle, metabolism and energy expenditure. Why? Because the squat is a complete-body movement exercise. This means your legs (especially quads, hamstrings and glutes), abdominals, lower back, arms and shoulders are targeted.
I would recommend doing squats without machines or weight belts. This will force you to learn how to stabilize your body without artificial support. If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats.
There are many variations of the squat exercise. Some are: barbell squats, dumbbell squats, bodyweight squats, one-legged squats, Bulgarian split squats, side squats, prisoner squats (pictured above), sumo squats, sissy squats, hack squats and front squats. They are all good to work into your routine at some point. Keep in mind that one-legged exercises are more intense than two-legged exercises.
Here are my Top 3 Reasons to do Squats and Burn More Fat:
1. The squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout.
2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Need I say more?
3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back (as many fear).
The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout.
Learn how to do the barbell squat exercise
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
Monday, 2 May 2011
125 Fat Burning and Weight Loss Tips Book
Stop waiting for the next big weight loss and fat loss secret (lie) to hit the market! Just get my latest ebook, "125 Fat Burning and Weight Loss Tips!"
These weight loss and fat loss tips will help you change your lifestyle to one of fitness and health. Do the little things EVERY DAY to change your body to lean and toned! Use these tips every day---in whole or in part.
Forget about weight loss and concentrate on fat loss. Building muscle mass will burn the fat and permanently speed up your metabolism. It will also transform your body.
You MUST know what to do, when to do it and how to do it. It usually helps to break down the fat loss and weight loss process into practical steps you can implement. Once you have the right information, you MUST work hard, persevere and make no excuses.
So, start taking the steps to commit to changing your lifestyle. Stop waiting for the latest diet plan to splash the news! Makers of weight loss pills, fat burn supplements and quick weight loss plans continue to get rich because people "buy in" and buy the products. Take real steps today.
Download your 125 Fat Burning and Weight Loss Tips now!
Mark Dilworth at My Fitness Hut
These weight loss and fat loss tips will help you change your lifestyle to one of fitness and health. Do the little things EVERY DAY to change your body to lean and toned! Use these tips every day---in whole or in part.
Forget about weight loss and concentrate on fat loss. Building muscle mass will burn the fat and permanently speed up your metabolism. It will also transform your body.
You MUST know what to do, when to do it and how to do it. It usually helps to break down the fat loss and weight loss process into practical steps you can implement. Once you have the right information, you MUST work hard, persevere and make no excuses.
So, start taking the steps to commit to changing your lifestyle. Stop waiting for the latest diet plan to splash the news! Makers of weight loss pills, fat burn supplements and quick weight loss plans continue to get rich because people "buy in" and buy the products. Take real steps today.
Download your 125 Fat Burning and Weight Loss Tips now!
Mark Dilworth at My Fitness Hut
