How to Lose 2 Inches in 30 Days Doing Next to Nothing
January 29, 2010 by admin
Filed under How to Lose 2 Inches in 30 Days Doing 10 Mins of Exercise per Day
The fastest and most effective way to lose 2 inches off your waist in just 30 days is by doing this exercise for 10 minutes a day and eating these foods!
Hi everyone!
If you want to lose 2 inches off your waist in just 30 days and only do 10 minutes of exercise then you need to start doing this cardio trick.
First start by doing a 1 minute warm up. I suggest you do jumping jacks for 1 minute. Next, get yourself a treadmill and set the treadmill to an incline of 15. Once the treadmill is set at an incline of 15, set the speed of the treadmill to 3.5. If the angle of the treadmill is too steep for you, hold on to the handle and begin walking. Otherwise, begin to walk without hold the handle. Walk on the treadmill on the 15 degree angle at a speed of 3.5 for 10 minutes. Each day repeat this exercise routine.
The next thing you are going to want to do in order to lose 2 inches off your waist in 30 days is clean up your diet. Throw away breakfast, lunch and dinner and consume only the following three protein sources: chicken, turkey or fish. Pick one protein source per day and rotate to another one on the following day. In addition the protein sources, you also want to eat fruits and vegetables. You want to eat more vegetables than fruit because fruit has a lot of sugar in it. You may also eat small portions of carbohydrates such as brown rice, whole wheat break and sweet baked potatoes. Try and eat these earlier in the day and try and cut your carbohydrate consumption by 5 pm.
Be consistent and do cardio and follow the diet presented and you will lose 2 inches or more off your waist in just 30 days doing little to no exercise at all!
How to Get Huge Calf Muscles
January 29, 2010 by admin
Filed under How to Get Huge Calf Muscles
Not genetically gifted when it comes to calf muscles? Get all the know how on how to beat your genetics and how to get huge calf muscles!
Hi everyone!
There are really two kinds of people out there. People who are genetically lucky and have nice calf muscles and those that don’t. For those of you who aren’t so genetically lucky then this is the ticket on how to get huge calf muscles. For those of you who already have good or decent calves, then this is just a bonus and you can use it for further development.
This is a calf workout that should be done everyday for all those people who are not gifted with calves. This calf routine is short and doesn’t take very long so get it in! Not only will it help you get huge calf muscles, it will also dramatically increase your calf strength.
Calf Workout Routine
Day 1: Calf Exercise – Straight Toe Calf Raises
4 Sets & 40 to 50 Reps per Set
Use a standing calf raise machine, place your feet straight and perform as many calf raises as you can until you can’t do anymore and you can really feel the burn. Take a 30 to 60 second break and perform another set. Complete 4 total sets. Remember to not focus on the weight. The pump in your calves and the burn is what you are driving for.
Day 2: Calf Exercise – Inward Toe Calf Raises
4 Sets & 40 to 50 Reps per Set
Use a standing calf raise machine, place your feet straight and perform as many calf raises as you can until you can’t do anymore and you can really feel the burn. Take a 30 to 60 second break and perform another set. Complete 4 total sets. Remember to not focus on the weight. The pump in your calves and the burn is what you are driving for.
Day 3: Calf Exercise – Outward Toe Calf Raises
4 Sets & 40 to 50 Reps per Set
Use a standing calf raise machine, place your feet straight and perform as many calf raises as you can until you can’t do anymore and you can really feel the burn. Take a 30 to 60 second break and perform another set. Complete 4 total sets. Remember to not focus on the weight. The pump in your calves and the burn is what you are driving for.
This is a 3 day routine but continue the cycle once you have completed all three days if you are after huge calf muscles. If you don’t have access to a gym, simply use your own weight and add a lot more reps. This is the ultimate calf workout with the most effective calf exercises and is the best way on how to get huge calf muscles!
How to Define Your Arms
January 29, 2010 by admin
Filed under How to Define Your Arms
The most effective exercises and nutritional information give you the power and the know how on exactly how to define your arms!
Hi everyone!
As you all know, arms are made up of bicep and triceps. Biceps have two areas of witch need to be developed and defined, meanwhile triceps have three areas of witch need to be developed and defined. The concept of how to define your arms is based on your diet and the type of exercises you do.
Using a variety of exercises that ensure that you are hitting each part of the muscle is the best way how to define your arms.
For biceps you have two areas to focus on. First is the bicep peak and second is the sides or the overall thickness of the bicep. In order to hit the bicep peaks, perform a standard dumbbell bicep curl with your palms facing up and parrallell to the floor. In order to hit the sides of the biceps and develop thickness, perform a hammer dumbbell bicep curl with your palms facing inwards and perpendicular to the floor.
Triceps have three areas to focus on. Doing a standard tricep press down with a cable machine stack will ensure you hit the inner and top tricep head. Doing dips and kick backs will ensure you hit the outter and top tricep head.
When it come to defining your arms or any part of your body, diet plays a vital role. Diet is so important when it comes to getting ripped, defined muscles that it is approximately 70% of the task! Therefore, if you are going to be consistent and you want to get ripped, make sure your diet is in check.
This means that you want to eat as little fat, sugar and simple carbohydrates. You therefore want to eat lean foods that have protein, complex carbohydrates and fruits and vegetables for vitamins. Make sure to drink plenty of water everyday as well.
The ticket therefore on how to get defined arms is diet and proper exercises that hit all aspects of the arm!
How to Get Rid of Back Fat
January 29, 2010 by admin
Filed under How to Get Rid of Back Fat
Don’t let embarrassing back fat get in your way! Take control and learn how to get rid of back fat today!
Hi everyone!
Back fat can be very embarrassing for most people as it is fat that is very difficult to hide. It seems that no matter what shirt you wear, the fat always seems to show so for most people, they desperately need a way on how to get rid of back fat.
Back fat is not just something that goes away with any particular exercise. The most effective way on how to get rid of back fat is to begin a new exercise program and change to a healthy new diet.
In terms of an exercise program, you are going to want to start working out between 4 to 5 times a week for 30 to 60 minutes per session. You are going to want to follow an exercise program that is laid out over several weeks or months and that moves in and out of circuit training and non circuit training phases and that alters the number of sets, reps and tempo. Essentially what you are looking for is an exercise program that has a lot of variety. Variety not only keep things interesting and doesn’t allow you to get bored, but also ensures maximum results as your body never adapts.
In terms of a nutrition you are going to want to following a plan whereby you eat 5 moderate size meals today that are low in fat, sugar and simple carbohydrates. You want to make sure these meals are high in protein, complex carbohydrates, vitamins, fruits and vegetables. You also want to start drinking 2 to 3 liters of water a day.
It difficult to eat right every single meal. If you plan on eating 5 meals a day, that then totals to 35 meals per week. Try and eat 30 healthy meals a day and you will be well on your way to losing that back fat!
The good news is that back fat is typically the first fat on your body to go when you begin to take control and start an exercise routine and start eating a healthy diet. What you eat is the most important thing so try and be most consistent with that!
Exercise and proper nutrition are therefore the ticket on how to get rid of back fat!
What to Eat to Get Ripped in 4 Weeks
January 29, 2010 by admin
Filed under What to Eat to Get Ripped in 4 Weeks
Find out exactly what you need to eat in order to get ripped in just 4 weeks!
Hi everyone!
Getting ripped is not just about working out. Nutrition is the most important part of the process. Now when it comes to getting ripped, you need to be realistic. If you want to get ripped in 4 weeks, I am assuming you are already in pretty good shape. This means that you have been working out on a regular basis for the past few months and your bodyfat percentage is below 20%. If you haven’t been working out on a regular basis and are just getting started, this doesn’t mean this information won’t help you because it really will. It will just take you a little longer to get ripped.
Getting ripped in just 4 weeks will unfortunately require your nutrition to become a little boring and you will need to get a little creative in order to spice it up. Your three main protein sources are going to be chicken, turkey and fish. Your main alkalies are going to be cucumbers, apples and celery. Your carbohydrates are going to be a little bit of white rice and sweet potato.
Now how you are going to consume these foods is the interesting part. You are going to throw away breakfast, lunch and dinner and eat one of the protein sources all day spread out over 4 to 6 moderate size meals. The next day you will switch to another protein source and do the same. Therefore you want to rotate to a new protein source each day. Combine your protein sources with the alkalies and carbohydrates mentioned above and make sure to drink water and skim milk.
This is a very boring meal plan, so I would suggest you add some type of spice mix (sandwich sprinkle or pasta sprinkle) and add some salsa. For tuna, you can add low fat mayo, cucumbers and a little bit of onion and eat it directly out of the bowl. For turkey and chicken, you can eat them with whole wheat bread or a wrap.
You don’t want to eat too many carbs but be careful as a depletion of carbs will result in you looking skinny rather than ripped so you are going to have to do a little trial and error to get it right.
The concept behind the nutrition aspect of getting ripped is not difficult. The difficulty lies in that the foods are a bit bland and the lack of carbs can make you feel hungry at times. You will therefore need to get creative with spices in order to keep things tasty and hopefully the way you look in the mirror and the results you are getting will keep you motivated!
How to Build Pectoral Muscles
January 27, 2010 by admin
Filed under How to Build Pectoral Muscles
Whats the most effective way of training chest? Learn the most effective way on how to build pectoral muscles as well as learn the biggest mistake most people make when training chest!
Hi everyone!
There are two main ways on how to build pectoral muscles and training chest.
The first is to do tones and tones of reps and pump as much blood as you can into the muscle. Although this method is great for building muscular endurance, it is not an ideal method for training the chest for size. High set and high rep exercises are ideal for very resilient muscles such as forearms and calves. These are muscle groups that are used all the time and therefore in order to add additional size and strength to them, they require an extremely size able workout to see improvement. As the chest is a muscle group that is used significantly less in comparison to the aforementioned muscle groups, it requires a different type of training in order to achieve additional size and strength.
The most effective way of training chest for size and strength is to use heavy weight with less reps. You want to perform warm up sets in the 10 to 12 rep range and then do working sets moving down from 10 reps all the way down to your 1 rep max. This puts significant stress on the chest and results in deep muscle tears witch then repair themselves on your none training chest days and recover significantly stronger and bigger than before.
The key on how to build pectoral muscles is therefore to go heavy using compound exercises like flat, incline and decline bench presses and then finish with isolation movements like flys, push ups or cable cross overs.
One of the biggest mistakes people make when training chest is the angle at witch they set the incline bench at. Typically it is not the fault of the person doing the chest training exercise as the angle of the incline bench is typically designed in a set position that cannot be changed.
The mistake is this. Typically, the incline bench press is set at an angle above or just about at 45 degrees. At this angle you are working mostly your front deltoids and not training your upper chest. In order to train your upper chest, you need to set the incline bench at approximately 30 degrees from the horizontal floor.
Next time you are training chest, keep these technique in mind as they are the most effective ways on how to build pectoral muscles!
How to Get a Six Pack
January 27, 2010 by admin
Filed under How to Get a Six Pack
The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.
Hi everyone!
The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.
It may surprise some people but everyone has a six pack in their body. The problem is that for most people it is covered up by skin and fat. The only way to see your abdominal muscles is to reduce your bodyfat. For men, typically you will need to reduce your bodyfat percentage to between 8% to 12% bodyfat to start seeing your abs. For women it is a bit different and typically women will see their abs if they bodyfat percentage is lower than 17%.
In order to lower your bodyfat percentage you need to first focus on your diet. You need to dramatically reduce your intakes of fat, sugar and complex carbohydrates. You need to consume foods that are high in protein and complex carbohydrates. You need to eat fruits and vegetables and you need to drink plenty of water.
It is unrealistic to think that you are going to be able to eat healthy for every single meal you consume. I therefore suggest that each day you eat 5 moderate size meals. The healthier the meal, the more you can eat. This 5 meal a day plan will result in 35 meals per week. If you can make sure to try and eat 30 healthy meals per week, this will ensure you are on the right path to getting a six pack. You will then have 5 meals to play around with that can be less healthy.
Circuit training workouts and cardio are the type of exercises you are going to want to do to lower your bodyfat percentage. You want to do exercises that help you increase strength and power as well as push you and enhance your muscular endurance.
A healthy diet combined with circuit training and cardio is the key to drooping your bodyfat percentage and are the essence on how to get a six pack!
How to Get Big Forearms
January 27, 2010 by admin
Filed under How to Get Big Forearms
Use these explosive and unique exercises to get big forearms! How to build forearms is all about effective exercises that push these muscles to the next level! Learn all about them and start building your forearms today!
Hi everyone!
Nothing completes a good looking set of arms then a killer pair of forearms and therefore how to build forearms is a question I get a lot when I am in the gym or speaking with clients.
In order to get big forearms, you need to push them to the limit. To build your forearms, you need to do exercises for them about 4 times a week. The reason for this is that they are a very resistant muscle because of the amount of use they get. Think about it. You use your forearms for a lot of things. Things like writing, holding things, lifting things, driving etc. This constant use makes your forearms very resistant and therefore if you want to build your forearms, you need to put them through a workout that they would never expect and push them to a level that exceeds what they are used to.
Great exercises that you can do at home or in the gym in order to get big forearms are Dumbbell Back & Forths and Dumbbell Twisters.
Dumbbell back and forths can be done by taking a dumbbell in each hand and rotate the dumbbells to the right and to the left using and flexing your forearms. Do 4 sets of 25 reps.
Dumbbell twisters can be done by taking a dumbbell in each hand and twisting back and forth. Do 4 sets of 25 reps.
Do these exercises 4 times a week to get big forearms. To build your forearms you really want to push them so at the end of each set, you should feel as though you just want to drop the weight. If you don’t, then you need to push harder on the next set. Use these strategies over the coming weeks to get big forearms!
How to Get Rid of Man Boobs
January 27, 2010 by admin
Filed under How to Get Rid of Man Boobs
All the answers on how to get rid of man boobs! The very best and most effective information to help you get rid of your man boobs and help you get back into great shape!
Hi everyone!
A few of my clients came to me recently with grave concern about their man boobs. They came to me with the same question as to how to get rid of man boobs.
Exercise is obviously the way to go to get rid of man boobs but you have to make sure that you are doing the right exercises as some exercises will only increase the problem. The second and probably most important aspect of getting rid of man boobs and ensuring they don’t come back is diet.
Exercises you want to avoid when trying to get rid of man boobs are flat bench press and especially decline bench press. A lot of people think that the more often they workout out their chest, the faster this problem will go away. This is simply not true and in most cases will only increase the problem. The only chest exercise to be done is incline bench press and dumbbell press and this is to strengthen the upper chest so it can support the lower area.
The most important exercise to be doing is cardio and circuit training workouts. You want to be doing exercises and sports that are helping you burn a lot of calories and helping dramatically decrease your bodyfat percentage. To properly get rid of man boobs, you need to drop your bodyfat percentage to around 15%.
Equally as important as exercise, a good diet is also key to dramatically decrease your bodyfat percentage. When it comes to diet, make sure to eat foods that are low in fat, sugar and simple carbohydrate. Make sure to eat lots of fruits and vegetables and foods that are high in protein and high in complex carbohydrates. Drinking between 2 to 3 liters of water is also key to decrease your bodyfat percentage.
Proper diet and cardio and circuit training workouts are the most effective ways to get rid of man boobs.
How to Define Your Chest
January 27, 2010 by admin
Filed under How to Define Your Chest
A unique exercise to define your chest that hits the inner chest as well as the upper pectoral and lower pectoral region!
Hi everyone!
You need a unique exercise to define your chest and you need to make sure that it is going to hit the upper pectoral and lower pectoral region as well as hit the inner chest.
In order to do this you need to start doing an exercise that is called an isometric chest fly squeeze. This exercise is similar to a normal chest fly but has some unique features to it that make it a revolutionary chest defining exercise that enables you to get next level definition.
In order to perform this exercise to define your chest, grab a couple of dumbbells and set yourself up on an incline bench. Begin by doing a standard chest fly. Bring the dumbbells up and as you do, twist your wrists so that your palms are facing you at the top of the movement. At the top of the movement, give the weights a slight pump up and hold this top position. Then slowly bring the dumbbells down to the starting position. Perform 15 reps and do 4 sets.
The key to this chest defining exercise if to get proper form. It is the proper form that is going to enable you to properly define your chest and enable you to hit the inner chest, and upper pectoral and lower pectoral region. If you are not getting good form, then drop the weight until you do.
The isometric chest fly squeeze exercise is an excellent method on how to define your chest but equally important is diet. You can do as many chest defining movements but if your muscles are covered in fat, you will never get to benefit from all your hard work.
That being said, in order to straighten out your diet, you need to eat 5 moderate size meals a day that are low in fat, sugar and simple carbohydrates and make sure they are meals that are high in protein, complex carbohydrates, fruits, vegetables, vitamins and Omega 3, 6 and 9 fatty acids.
Following a balanced diet such as presented above as well as performing the isometric chest defining exercise a few times a week is the most effective way on how to define your chest and define the inner chest, upper pectoral and lower pectoral region!
