Back Workout Plan

Do 3-4 sets for each exercise and perform 10-12 repetions for each:

1. Dumbbell Row
Purpose:
To strengthen the muscles of the upper back
Execution:
• Start by taking a big step forwards with your right leg and rest your right arm on that extended leg.
• Now bend over keeping your back arched and let the weight hang down in your other arm
• Keeping your back arched, pull the weight up to your chest with your palm facing you (exhale) and focus on using the back muscles to do all of the work instead of your arm.
• Lower the weight all the way back down until you feel a good stretch in the upper back muscles (inhale) and then repeat with the same arm until fatigued before switching to the other arm.

2. Back extensions on the ball
Purpose:
To strengthen the muscles of the lower back (spinal erectors) and buttocks (gluteal group).
Execution:
• Kneel down in front of a ball and then, lie down on top of it so that the ball is under your stomach and your knees remain touching the ground.
• Place your hands placed behind your head and slowly raise your upper body until it becomes parallel with the lower body (exhale).
• Make sure to keep the knees in contact with the floor and then return back to the starting position (inhale) and give yourself a nice stretch before repeating.

3. Bent over rows
Purpose:
To strengthen and tone the muscles of the upper and lower back
Execution:
• Stand with feet shoulder width apart and knees slightly bent.
• Holding a dumbbell in each hand, bend at hips with back straight and let your arms hang down to floor).
• Keeping elbows close to body, pull the weight up to your body and squeeze shoulder blades together at top of movement.
• Return to start position and then repeat.

4. Upright rows
Purpose:
To improve the muscular strength in the upper- back and neck
Execution:
• Start standing straight up with your feet shoulder-width apart and grasp a dumbbell in each hand.
• Then lift the weight up to your shoulders (exhale) keeping your elbows pointing up as if you had a string attached at the elbow and someone was lifting them up.
• Slowly return back to the starting position (inhale) while making sure your back stays arched and head is straight.

5. Deadlifts
Purpose:
To develop the lower back muscles with some emphasis on the upper-back neck and legs.
Execution:
• Grasp your dumbbells shoulder width apart.
• Start the lift with the legs by bending at the knees (inhale) while keeping your head up and your back arched.
• Lower the weight slowly and once the weights reach your knees, return back to the starting position by bending at the waist first and continue to straighten up until you are standing as tall as possible (exhale

Shake Up Your Cardio

The Full-Body Toner
Combines strength moves and cardio for maximum fat-blasting
Do it: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5-minute body-weight circuit: squats, pushups, step-ups, dips, and crunches

Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10-minute jog at a medium pace.

Routines for a more tonned and defined bottom

1. Weighted Butt-ups:
Purpose:To strengthen the muscles of the buttocks with some emphasis on your stomach and back as well.
Execution:
Lie down on your back with your knees bent.
Place and hold a small dumbbell over your hips.
Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
Relax and return to the starting position (inhale) and then repeat!
2. Weighted Abductor raise
Purpose:To strengthen the muscles of the outter thigh (abductor group).Execution:•
Lay on your right side, resting your upper body weight on your elbow.
place a small dumbbell on your upper top thigh, hold it in place for stability.
Using your hand for balance, lift your left leg upward as high as is comfortably possible (exhale) while making sure to keep the weight steady on your foot.
Hold for 3 seconds and slowly lower to starting position (inhale).
Repeat for the recommended repetitions and then repeat with the other leg.
3. Side squat steps:
Purpose:
An elite exercise used to challenge the inner (adductor muscles), outer (abductor muscles), front thighs and bottom
!Execution:
Place a step length-wise and start standing on top of it.
Take one big step off the side of the step, plant your foot and perform a squat (exhale).
As soon as the squat is complete, step back up onto the step and take a big step to the side of the step with the other foot for another squat.
Continue alternating each leg until the desired number of repetitions is achieved!
4. Side lunge kick:
Purpose:A more advanced exercise that adds a dynamic component and used to develop the muscles of the lower body with special emphasis on the thighs
Execution:
Stand with your feet just beyond shoulder-width apart.
Perform a squat by bending both knees to 90 degrees (inhale) keeping your back straight and sticking your butt out at the same time.
From this lowered position, pop up forcefully to the starting position and then perform a kick with your right leg (exhale).
As soon as your right leg lands, perform another squat only this time kick with your left leg at the top.
Continue alternating each leg until your desired number of repetitions is achieved.

Toning Dumbell Workout..All Body

Let this workout motivate you to create your own circuits. I like to mix it up by going from an upper body move to a lower body move--a great way to keep the heart pumping. Work hard, only stopping for a sip of water after you have completed your first round. And if you do go outdoors, make sure to wear apparel that feels good and is functional.

Do the following exercises one after the other, with 20-30 second rests in between. Once you have completed all 11 exercises, repeat the circuit 3-4 more times. Beginners: Use light weights. Intermediate/advanced: Use medium to heavy weights depending on your goals.

1. Running - Get your heart rate going!
Find an area where you can do short sprints of approximately 30 feet. Walk back to the starting point and begin the next sprint.

Reps:
Beginners - 5 Sprints
Int-Advanced - 10 Sprints



2. Skating - Cardio plus strength
Stand in a seated squat position, with arms bent for balance. Quickly jump from side to side, with as little time as possible on each foot. Explode off and try to go as fast as you can while keeping your balance and concentrating on form.

Reps:
Beginners - 10 on each leg
Int-Adv - go for 20 on each leg


3. Split Squat - Glutes, thighs... oh my!
Stand with feet apart (one in front and one behind) with weight evenly distributed. Place dumbbells in hands and hang down by your sides. Slowly bend your legs, moving weights to the ground and back up, performing a single leg squat. Do all reps and then switch legs.

Reps:
Beginners - 6 on each leg
Int-Adv - 12 on each leg



4. Bicep Shoulder Press Combo - For pretty tank top arms
Stand erect with both feet on the ground. Grab dumbbells and begin with a regular bicep curl. At the end of the move do a shoulder press. Slowly lower back down and repeat the move.

Reps:
Beginners - 6 total
Int-Adv - 12 total



5. Stationary Lunge Bicep Curl - 2 in 1
Why not firm up your legs while you tone your arms with curls? Lunge forward with one leg, place weights down by the forward calf, and curl arms towards shoulders. Lower arms and repeat.

Reps:
Beginners - 3 on each leg, total of 6
Int-Adv - 6 on each leg, total of 12



6. Stationary Lunge Tri Kickback - 2 for 1 again!
Lunge forward with one leg, bend arms and place weights by the sides of your tummy; extend weights back until arms are straight. Lower and repeat.

Reps:
Beginners - 3 kickbacks, then switch legs for a total of 6
Int-Adv - 6 on each leg, total of 12 kick



7. Side to Front Shoulder Raise - Wake up those shoulders
Stand erect with weights by your hips. Raise weights out away from your sides trying to lift up until your arms are parallel to the ground, slowly move the weights so they are in front of you, and then slowly lower back down. That's one rep.

Reps:
Beginners - 6 total
Int-Adv - 12 total



8. Squat Row - Works butt and back
Lower into a squat position, leaning your upper body slightly forward with arms hanging down. Pull weights in toward your body, bending from the elbows until maxed out. Slowly lower back to straight arms. That's one rep.

Reps:
Beginners - 6 total
Int-Adv - 12 total



9. Toe Squat with Front Shoulder Raise - Balance and focus
Rise up onto toes and hold; raise dumbbells straight out in front until parallel to the ground. Slowly lower arms back down while remaining up on your toes. Repeat the move.

Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total



10. Side Toe Squat with V Shoulder Raise
Turn feet and knees outward. Rise up onto toes and hold; raise dumbbells diagonally out to a V until arms are parallel to the ground. Slowly lower back down while remaining on your toes and repeat.

Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total


11. Straight Leg Deadlift
Stand upright with weights in hands, arms straight. Hinge at the waist, slowly lowering weights to your toes or the ground. Slowly raise back up and repeat. Keep knees bent slightly and back straight throughout the move.

Reps:
Beginners - 6 total
Int-Adv - 12 total

Arms Workout Routines

POWER CURLS
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps


BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps


DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps


SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps


VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps


FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps

3 Month Wedding Fitness Plan

3 Months to go............

Fitness Plan
Cardio
Perform cardio for 30 minutes a day, 3 days a week.

Weight-Training
Two days a week, complete full-body weight-training focusing on:
Triceps -- Dips or overhead extensions Chest -- Pushups or dumbbell chest presses Glutes -- Squats or walking lunges


2 Months to go...........

Fitness Plan

Cardio
Perform cardio for 40 minutes, 4 days a week.

Weight-Training
Complete the same weight-training plan from month three three days a week


1 Month to go.............

Fitness Plan

Cardio
Perform cardio for 45 minutes, 6 days a week.

Weight-Training
Follow the weight-training plan from month three, two days a week. Add a core-training workout to your plan for two days a week.

Female Workout.....3 best workouts for a firm behind

If you want to tighten and tone your butt, you will have to perform exercises that will target that specific area. Here are 3 exercises that you can do to help your cause. Do each one 3 times at least 3 times a week for best results:

1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.

2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!

3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.

Training for a wider defined chest

If you can incorporate more push-ups in your chest workouts, you will notice more strength, more size and most importantly, more looks! Do each of the following exercises to failure 3 times a week

1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.


2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.

3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.

4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.

Monster Shoulder Workout

1. Dynamic shoulder Press

An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.

2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.


3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.


4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)

3 Key Ab Exercises to a flat stomach

#1. Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).

Execution
Start by laying flat on the floor with your knees bent.
Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.




#2. Leg Raises
Exercise Purpose
This exercise strengthens the muscles of the core (Rectus Abdominis)( Obliquus Externus Abdominis) (Erector Spinae) with special emphasis on the pelvic muscles (iliopsoas).


Execution
Lay on your back with your hands placed on the floor on either side of you.
With your toes pointing forward, lift both legs up at the same time until a 90 degree angle is reached at the waist (exhale).
Slower lower your legs back down to the starting position (inhale) and repeat the motion just before your feet touch the floor.



3. Ab Tilts
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) with special emphasis on the side stomach muscles (Obliquus Externus Abdominis).


Execution
Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
With your opposite hand on your hip, return back to the starting position

Top 10 Tri-Cep Workouts Home/Gym

Top 10 to Well-Defined Triceps

This week we discuss about the much ignored muscles of the arm- The Triceps. The triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow and facilitates the backward motion of the arm in the shoulder joint.


The problem with the triceps is that as you get older your triceps will just keep getting softer and gooey. But don't need to worry, because you can tighten and tone your arms by following a regular training routine. If you are too busy and can't make it to a gym you can always use your furniture as gym equipment.


The triceps are a large muscle mass and needs to be trained more than the biceps, which are smaller. When you hear somebody comment on the size of someone's arms, what they are really noticing is the development of that person's triceps. The triceps are among the most visible parts of the body, whether flexing, exercising or just hanging out.

Here's a triad of exercises to help you carve those three stingy muscles.


Press ups :
This exercise is for beginners who have completely no experience with strength training
Stand facing a wall/lie face down on the floor and do a press up against the wall/floor ensuring you get as full a range of movement possible at the elbow.
Aim for three sets of 10 to 20 repetitions.
After 2 to 3 weeks of these exercises, move onto more strenuous exercises.


Isometric Lat-Pull:
Stand with your shoulders low and relaxed, chest and rib cage lifted, and abdominals contracted. Raise your arms over your head and cross your wrists. Make two fists with your hands.
Contract the muscles in your arms, shoulders and upper back and hold the contraction.
Press your elbows down slowly to each side, squeezing your shoulder blades together, until your fists are level with your shoulders.
Continuing to contract the muscles, raise your arms to the starting position.This exercise works your upper back, shoulders and arms without weights, so you can perform the movement anywhere, anytime. Imagine you're holding a heavy object in each hand and use your mind to work the muscles


Dips:
Line up flat exercise bench wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off.
Curl your fingers around the edge of the bench, holding your hands outside of your hips.
Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.
Try doing 20 repetitions of your own weight for 3 sets. If this is not difficult enough, you can always hook weights around your waist with a belt.
.


Dumbbell Kickbacks:
Start with a light dumbbell in your right hand, with your palms facing in towards your body. Your right foot should be on the ground; your left knee and your left hand should rest on a bench for support.
Position your upper arms so that from your shoulder to your elbow is parallel to the floor and stationary at all times. Your elbow should remain in close to your body. Your back should be straight and roughly parallel to the floor.
Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps. Return the weight to the starting position in a slow, controlled manner.
Repeat this motion for 10-12 repetitions on each arm. Do 3 sets on each side.


Tricep Pushdowns:
Stand in front of the pulley machine in basic position with feet either parallel or with one foot forward. Your upper arms should rest at your sides, while your fore arms are bent at an angle of 45 (approx) with your hands holding the bent palms should be facing downwards.
Straighten your arms in an even semicircular until almost fully extended. Slowly bring back the bar to the starting position with exactly the opposite movement. Try 12 reps over 3 sets.



Lying Tricep Barbell Curl:
This exercise can be performed on either a flat or inclined bench. A number of handgrips can be used, however a close grip will work best to help develop your triceps.
Hold a light barbell above your forehead, keeping a bend in your arms. In a smooth motion lift the weight above your head, until your arms are almost straight. Avoid arching your spine keeping your feet on the bench will help prevent this, or alternatively, keep your feet firmly on the floor.
Lower again, and repeat. Remember to avoid hitting your head.


Tricep Extension with resistance band:
While sitting, grasp the band in front of the body with both hands about shoulder width apart. Bring one fist to the opposite shoulder to hold the band against the body.
Holding the other forearm parallel to the floor, fully extend the arm and flex back to the shoulder in a nice controlled movement.
If elbow, wrist or hand pain is aggravated, try different orientations of the palm (palm toward body, palm up, palm down) and different ranges of motion to find a pain-free combination.


Two Arm Pullover:

This is an excellent exercise to isolate the large triceps muscle at the back of the upper arm.
Hold dumbbell with two hands, on both the bar and end of the weight. Make sure the weight is secure; (aim to use fixed weights).
Whilst either sitting or standing, lift the weights from behind your head, arms bent, to a position where your arms are straight above your head.
When moving the weight up or down, take care not to hit your head.Note: Make sure the weights are secure to avoid injury.


Narrow grip Bench Press:
Lying on your back, push a barbell up and down in a smooth movement.
You can adjust the difficulty by increasing the weights and you can place more load on the tricep muscles by narrowing the grip.
Gradually increase the weight and decrease the number of repetitions to 3 sets of 10 repetitions. It is useful to have a partner to assist in this exercises in case you get into trouble.
An alternative without weights is the standard press up. Narrowing the hands will increase the load on the triceps.
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Push ups:
Lie face down on the floor and position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium or wide variations, respectively.
Your palms should be down, in contact with the floor. Your legs and body should be straight and your head should be in line with the spine.
Press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Alternately, this exercise can be performed with the knees bent - supporting the lower body on the knees.
Return to the starting position.
Strengthens chest, triceps and deltoids


A wise way to work triceps into your workout regimen is to couple them with either chest or shoulder workouts.

Smart Tips
Remember, when using a barbell the total reps should be about 40. With dumbbells, the total number of reps will be about 60. For the most part you should do sets of 8-10. Also, for barbell work, use a straight bar not an EZ curl bar.
Keep the rest periods short 15-60 seconds.
The main goal of the tricep work is to build the area around the elbow. The long head is important for benching.
When doing extensions, keep the barbell or dumbbells close to the head. Don't turn it into a pullover

Exercises for fast weight loss

If you really want to lose weight quickly then just changing your eating habits is not going to cut it. You will have to do some form of training. Not just any old exercises will do. You will need to do the right exercises to help you lose the weight.

Virtually all types of exercises will burn calories. If you find you cannot find the time to go for an hours walk or 30 minutes run on a daily basis, you will have to find the exercises which are going to burn the most calories off you in the shortest time possible. But don’t get the wrong impression. These exercises are not easy, the plus side is they do not take long to complete.

Most of us know to lose fat you have to do some form of cardio workouts. Do you really want to spend 45 minutes on a treadmill when 15 minutes will do just as good a job. The main thing to do is do your cardio by interval training.

You need to be doing a steady pace for the first 2 minutes, but you then have to speed it to as fast as you can for 60-90 seconds. You then return to a steady pace and just repeat. Interval training is one of the best exercises to lose weight quickly. You can pick any cardio exercise you like, to do your interval training

The second aspect of your training will involve weight exercises. Now without wanting to offend anybody, I’m not talking about those 2 pound pink dumbells. I’m talking about hitting your biggest muscles with heavy weights. When I say heavy, I mean challenging for you. It doesn’t matter what anyone else is doing. As long as you are feeling it.

Concentrate on doing the exercises that are going to work on the biggest muscles, and hit the most muscle in each training session. You need to do exercises such as deadlifts, pull ups, squats, and benchpress. These exercises can be pretty hard. Because they are so hard you don’t see many people doing those exercises. If you do want to get rid the weight quickly the squat and deadlift will be the 2 exercises to do this.

Each of these exercises will impact every section of your body. They will boost your metabolism, and they will set positive chemical changes in motion throughout your entire body. They will help you not only keep the muscle but build it up. Having more muscle will result in your body burning more fat. Start slowly with this and progress over time.

By using these exercises you will begin to notice your body changing in a few weeks. It won’t be easy, but if you put in the effort, you will get the rewards. Get cracking and start these exercises now, see how much weight you lose.

5 Top Fitness Tips..

Behind every good athelete there must be a good training method and practice. Traing is not just the way you approach running on the track but the way you approach your day to day living.

Coaching - Seeking out someone with more experience then you is always a good idea. Why re-invent the wheel, follow a tried and tested training method that has worked well for others.

Be Open - A huge part to becoming an experienced athlete is to keep your mind open, both to new ideas and to feedback. Let others give you feedback and advice. As a beginner (or even as an expert) you can not know everything recognise this and learn from your peers otr those that are more experienced.

Take it slow - Set reasonable goals. If you are a 2 times a week recreational runner do not expect to do a 4 minute mile. Setting yourself regular and achievable goals will keep yourself motivated and mentally fit in order that you will continue your training. You need to take your training schedule at the correct pace or you risk both mental and pysical burn out.

Injury Prevention - I don’t know of any great athlete that hasn’t suffered a injury at one point in their career, and knows how devastating it can be. Even a simple injury can put an end to your training or even kill your career. Be careful in your training to prevent injury.

Use the right equipment - Why take the risk of training in year old running shoes when it’s recommended to buy new ones every 6 months? Also consider a HRM or a running watch, such as the garmin forerunner 405cx . The garmin 405cx not only records your training session but with its inbuilt GPS can map your exact route.

Proper warm up and cool downs - can greatly decrease your risk of injury. One of the biggest mistakes is not warming up before exercise. It is like playing with fireworks. This can involve jogging to warm your muscles up, stretching and other mobility drills to make sure you are ready to begin your training session.

If you take these things into consideration I have no doubt that you will have success in for what ever it is you are training and if you invest in the 405cx you can record your progress and save and analyse it all on your PC to map your progress.

And finally one last and most important tip, remember to enjoy yourself!

General tips to get more tonned

Instead of a crunch, try...
A weighted crunch with a yoga block
Hold a 1- to 3-pound dumbbell with both hands behind your head and place the block between your thighs, feet on floor. Keep the weight behind your head while you crunch up.
The boost "Adding the dumbbell amps up the resistance, making the move harder, and the block brings in your pelvic floor and inner thigh muscles."

Instead of a dumbbell shoulder press, try...
Adding a resistance band
Stand on the middle of the band and hold an end and a dumbbell in each hand at shoulders. Press weights overhead, hold for 2 counts, then return to the starting position and repeat.
The boost "When you use resistance bands with weights, you force your muscles to work even harder."

Instead of a squat, try...
A deep squat followed by a half squat
Stand with feet shoulder-width apart and squat as low as you can. Hold for 5 seconds, then stand up. Perform a half squat (go down half as deep) and hold for 5 seconds to complete 1 rep.
The boost "Changing your range of motion gives your muscles more of a challenge."

Instead of standing biceps curls, try...
Incline curls on an adjustable bench
Hold a 3- to 5-pound dumbbell in each hand and sit on an incline bench with arms extended toward the floor, palms facing forward. Curl weights to your shoulders, lower, and repeat.
The boost "From this position, it's difficult to cheat by swinging your hips forward or leaning back."

How to get bigger arms

Do your big lifts first in your lifting routine which will help all your muscles to grow.
I think using free weights over machines is better, because they will require more control from stabilizing muscles. Understand also, that when you do your compound exercises your arms will get worked no matter what.
When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. You will not perform well on your compound exercises if you do your isolated arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.
Pre-exhaustion training is where you reverse the aforementioned plan. Tireing out the arm muscles first by doing an Isolated arm movement, will cause the main driver of the compound movement to work harder because the pulling or pushing power of the arms will be reduced. For example: you could do sets of tricep extensions before doing bench presses. The idea here is that, since you biceps are tapped out, your lats will have to work harder to perform the movement. It sounds like a good idea, but, does it really work? Try it out and see what you think.
If you’re finished with the big compound moves, then it’s time to move on to the arm exercises to get big biceps. Hit your arms from as many angles as you can, but don’t over do it. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 – 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. By the way these are all supinated, or palms up.
You can superset your biceps with similar three position tricep exercises. For instance an overhead triceps extension for the stretched position; a standing triceps pushdown for the middle position and a triceps kick-back for the peak contraction position.
Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. The next time you hit arms, do a different position and keep them rotating each workout. And don’t forget a few reverse curls to warm things up.
To hit the brachialis muscle under the biceps and maintain good balance in the arms, turn your hands palms down. The brachialis is the workhorse in the upper arm for flexing the elbow. By turning your hands palms down, you eliminate the biceps and concentrate on the brachialis. If you make the muscle under the biceps bigger, it will push the biceps up and make it stand out more.

One Minute Cardio Workout Ideas

One-Minute Cardio MovesRepeat any of the following exercise for 1 minute total.
1. Jumping jack Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.
2. Stair running Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.
3. Jumping rope Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.
4. Squat jump* Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.
5. Split jump* Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.
6. Step-up* Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.
7. Alternating knee lift Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.
8. Hamstring curl* Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.
9. Jog in place Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.
10. Side-to-side leap* Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

6 moves to keep you in amazing shape

1. Triceps Can-Can[A]Sit with hands behind you and feet shoulder-width apart. Lift hips and raise right leg straight up, toes pointed. Bend elbows to lower hips toward floor.[B]Press up then lower again, this time bending right knee about 90 degrees. Continue, alternating straight and bent legs with each dip.Strengthens: Works triceps, quads, and abs Sets: 1 Reps: 8 to 10 dipsl switch legs and repeat 2. Leg Raise[A]Stand next to a tall chair or counter, balance on right leg (toes turned toward chair), lean over, and place right forearm on chair seat or counter for balance. Place left hand on hip and raise left leg until it’s parallel to floor, knee slightly bent and toes pointed. Do 2 small pulses as you bring your leg forward until it’s directly in front of you, then do 2 pulses back to the starting position.[B]Repeat, pulsing leg behind you slightly, then return to start. Continue pulsing leg forward and back for 1 to 2 minutes, then switch legs and repeat.Strengthens: Works butt and outer thighs 3. Thigh Dancing[A]Kneel on the floor with legs about hip-width apart and hips on heels and raise arms overhead, palms facing each other.[B]Lift hips a few inches and draw left arm down to left hip as you move hip to left; repeat to right. Do this for 30 seconds, then tilt hips forward and back for 30 seconds. Finally, circle hips to the right, then left, for 30 seconds.Strengthens: Works quads, butt, and abs 4. Pretzel[A]Sit with left leg bent in front of you and right leg bent out to the side, toes pointed. Press palms together in front of chest. Raise right knee, touching toes to the floor.[B]Then angle right knee down to floor to complete 1 rep.Strengthens: Works butt, inner, and outer thighs, and abs Reps: Do 20 to 40 reps, then switch sides to complete set. 5. Squat with Ball Squeeze[A]Stand with feet shoulder-width apart and place a rubber ball between your thighs. Raise arms overhead, palms facing each other, and squat as low as you can, squeezing ball tightly. Keeping feet parallel and remaining in a squat, alternate raising right heel [A] then left [B].[B]Strengthens: Works legs, butt, and inner thighs Reps: Do 30 to 60 heel raises (15 to 30 per leg). 6. Rolling Crunch[A]Lie faceup with knees bent 90 degrees, feet on top of a rubber ball. Reach arms toward legs, palms facing each other, and raise head and shoulder blades off floor. Keeping upper body lifted and arms straight, extend legs, toes pointed.[B]then draw them back to the starting position again. Repeat for 60 seconds.Strengthens: Works abs and hamstrings

How To Burn Fat & Muscle

I don’t really need this question to be answered, but im writing this for people who need an answer. Ive seen many people say that lifting weights does burn fat, which is true but is not always the best option. The actual action of weight lifting doesn’t burn alot of fat, but more develops muscle. The muscle developed through weightlifting is what burns fat. The more muscle you have, the more energy you need to sustain performance. Even as you sit around, your muscle eat up energy to keep going, so a person with more muscle will be able to lose more fat and keep it off. If you are looking to only burn fat, the best option would be cardio, this includes jogging, swimming, bike riding, sports, and anything else that makes you huff and puff. But, most people want to also stay in shape. To stay in shape, you should do both cardio and gym workouts. Now, why would you want to do both if cardio can burn your fat anyways. Because the cardio will burn off your fat, and the workouts in the gym will also burn your fat, but at the same time develop muslce which will help you keep the fat off or burn more. Ive seen many people go from fat to skinny and become fat again because they have little muscle or think they can go back to eatting all sorts of crap because they got skinny. Eating healthy is extremely important. If your serious about losing weight and or gaining muscle you have to drop the fast food, infact, try to stop eating out all together, absolutely no sodas, and no cookies and yum yums. Also sports drinks are NO GOOD. sports drinks do not help you burn fat, they give you more carbs and calories to give you more energy to stay in the game longer….when working out, these carbs and calories undo what you are trying to do in the first place….and by sports drinks i also mean vitamin water. Water should be your only drink but another alternative to water is whey isolate (protein). Most people say eat meat and eat it alot when ur trying to lose weight…..WRONG. Meat also contains fat, the very substance you are trying to burn off. Whey isolate protein gives you lots of protein without the fat, calories, or carbs. The best thing is that its a powder you mix in with water, which can give you anywhere from 20 - 28 grams of protein per serving. Protein will help you rebuild your muscles faster and stronger. By faster I do not mean that you will be ripped the next day, it just means that you wont be as sore the day after you workout like most people are, also the protein will add a little more muscle to your body. When you workout, you basically create microtears in your muscles which are filled in when you rest, thats how you gain more muscle. The protein adds a little more and does it faster. Whey isolate gives you the protein of one whole chicken in about two servings….without the fat and grease. If you are looking to burn fat and keep it off, i would suggest working on a rotating schedule. Ill give you my schedule, since i play ultimate firsbee i have training sessions in which we run alot (cardio). So on mondays, wednesdays, and fridays, I have practice which is my cardio. On tuesdays, thrusdays, and saturdays i hit the gym and workout for about an hour and a half and then go swim laps for about an hour. Sunday I rest up and do no cardio or gym but it is good to go for a light jog in the morning so you dont feel sore all day because you already gave ur muscles a headstart. after every workout, whatever is may be, i drink whey isolate and make sure i get atleast 7 hours of sleep, i usually get around 8 or 9 though. To sumarize for people who dont wantt o read the whole thing i just wrote. If you want to burn fat, do cardio. If you want to gain muscle, hit the gym, if you want to burn fat and keep it off do cardio and gym. Drink lots of water, nothing but water and healthy food if you are serious. If you want to you may drink whey isolate after you workout because it helps you, but only whey which is low in fat, carbs, and calories which is called whey isolate 28. Also, make sure you stretch before you do anything, stretching makes sure your muscles are ready for what you are a bout to do and it also helps them keep up, thus helping you more. Also, warm up with cardio before you workout, i do a half a mile on the tredmill. The magic numbers for the gym are 3 sets, 10 reps each. Lifting means doing the movement with full force, but returning to starting position slowly, dont just lift fast and think youll burn for fat. Slow is good! When you are doing chest presses for example, push out hard but return to your stating position slowly, do nice full reps and youll feel a good burn. A good way to tell if your doing enough for yourself at the gym is to do push ups and sit ups after your done with everything. When your done with all your workouts, go off to the side and do 10 pushups, if you cant do 10 and you can normally then that means youve worked enough, if you can do it and feel a burn then try to push a bit harder, increase the reps by 2 or 3. If you can do good ones without a problem, find a routine where you cannot do them after. Same with sit ups, do them so you feel the burn. Also you will probably see some results in 3-4 weeks, such as loss of weight, some muscle definition but dont expect to see extremem results fast, it take dedication and willpower. Also, losing more than 3 pounds a week is unhealthy. Also, a very good thing to do is try to walk to places if possible, if the groceries are nearby then walk to the store, buy ur stuff and walk back home, the groceries are mini weights and you still get cardio….stuff like that. Nothing here comes easy, you have to work for it, hope this helps.well i wrote this because as far as i know this stuff works both for me ad others and i know from my own experience that this works. I’m not gonna go into detail because im just looking to answer some questions ive been asked before…take what advice you can, u dont have to even take anything if u dont wanti agree that maybe my cardio warm up thing may not be correct but it has worked and again thats why i put it in here. As for the meat thing i can say yeah its true…eating lots of meat is not only unhealthy but your just putting on more fat, carbs, and calories. Obviously eat some meat but finding alternatives is much better, like i said about the protein isolate. You get protein just without the bad stuff. Ive tried the whole meat thing and i lost much less weight then I did when i didnt eat as much meat.it is true that changing the weights and reps result in different things but my numbers are just a start, you should develop your own number.

Treadmill Ideas

Treadmill Tactics
After warming up on the treadmill by walking for 3 minutes, increase the incline to level 8, hold on to the handles, and pretend that you're trudging through the mud.
Bend your knees and dig into the treadmill with your heels for one to two minutes, then lower the incline back to 1 for one to two minutes to recover.
Repeat this cycle 10 times.
You'll increase your calorie burn as you sculpt a sexy body

Beat the clock general help towards training

Spend less time (about 20 to 30 seconds) resting between sets at the beginning of your workout when your muscles aren't exhausted, and more time (40 to 60 seconds) as they become fatigued. This method, known as density training, can cut the time you spend working out by as much as 15 to 20 percent. It also forces your muscles to work harder while improving your endurance at the same time

My 10 focus points for anyone who wants to get into the best shape possible

Believe in Yourself and never give up. If not, you won’t be able to achieve your desired I results. There will be days when you feel close to giving up, but be determined to fight back.
2. Write down your goals. How can you get somewhere if you don’t know where you are heading? Share your fitness goals with others, that way people can provide you with greater support.
3. Set new goals every six weeks. After six weeks, compare your results against what you had in your original goals. Be critical of your own progress, but also be realistic. You will not always fulfil your goals, but it is better to aim high, and work hard, than to give yourself a task that is too easy. Challenge yourself.
4. Check Your Progress: Place a calendar on your fridge. Mark a back slash on the days that you followed your diet without cheating. Make a forward slash on the days that you trained. If you trained and followed a good diet on a given day, you should have an X marked on that day.
5. Look at Yourself: Place a picture of how you currently look somewhere that you will be able to see on a daily basis. This picture should provide you with additional motivation to follow this program. Or post a photo to your training log, so that others can see your progress, and give advice and encouragement.
6. Update Your Photos: Take pictures of yourself every 4 weeks and place them next to the before picture. This is to keep reminding yourself why you are doing this and also get motivated by seeing the progress that you are achieving.
7. Remind Yourself Why: Write down the reasons why you are following your fitness program and put them on your blog or profile.
8. Out of Sight, Out of Mind: Keep your house free from any foods that are not good for your program. Only on Sundays can you bring these foods in the house.
9. Preparation: Remember to prepare all your meals the day before, so that when you are at work, you already have all of the food that you will need for the day with you. That way you limit the amount of times you’ll be tempted.
10. Your Are In Control: Remember that only you control what goes in your mouth. Food does not control you!

James's Tip to get the best out of skipping and burning major calories

You don't need expensive cardio equipment to burn major calories, Skipping rope burns over 800 calories an hour, plus strengthens and works the legs from your hips to your toes. to make it easier for your body, and still burn major calories then stick to these principles and you will see results
1. Pick the right size.
stand on the middle of the rope and raise the handle to your chest, if they reach just below your shoulder, then thats perfect for you, if not the adjust it until your in the right position
2. No Need to jump higher than one or two inches off the floor.
Not only does jumping higher place excess stress on your knees, but it actually burns less calories. the higher you jump, the slowe you have to swing the rope around to compensate, and the fewer total jump,means your burning less calories
3. Change your grip every few minutes.
Holding the handles so your palms face behind you, instead of in front of you, is also a variation that gets some of your shoulders and back muscles into the act
4. Move Around.
Instead of jumping straight up as the rope nears your toes, hop to your left keeping your feet together as you go, land on the balls of your feet, then hop back to where you were after the rope passes again. Skip normally for a few hops, then jump to the right, then back to the centre again. this side-side variation ads inner and outer thighs to your workout.
5. Don't skip the workout just because you can't skip.
if you are not coordinated enough to skip, fake it!!! just stand in place and hop up and down like you have a rop . but just by acting in the same manner you can indeed still burn a good amount of calories depending on the intensity you work at.