Fitness and Exercise Plan
Remember; You'll get out of your workout exactly what you put
into it! After warming up, perform 2-3 sets of each exercise.
Muscle Fitness Exercise
Monday: Legs
Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Deadlifts
Walking Lunges (with dumbbells)
Calves:
Standing Calf Raises
Seated Calf Raises
(Superset the two, moving from one immediately to the
other with no rest)
Tuesday: Shoulders & Abs
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright
Rows (on the cable machine)
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the
next)
Wednesday: Off
Thursday: Back & Biceps
Back:
Lat Pullups or Pulldowns
Bent Over Rows
One Arm Cable Rows
Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls
Friday: Chest, Triceps & Abs
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench)
Triceps:
Triceps Pushdowns
Lying Triceps Extensions
Kickbacks
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the next)
Saturday & Sunday: Off
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Tuesday, January 30, 2007
Friday, January 19, 2007
Fitness Nutrition Plan
Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
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Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
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Thursday, January 11, 2007
Tips To Get Ripped Abs
By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
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By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, January 04, 2007
Bulking up
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
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Click Here To Sign Up Free
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Go Have a Cheat Meal
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, January 02, 2007
One-Day A Week Beginner Dumbbell Routine
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
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