Posts Tagged ‘exercise’
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Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.
Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.
If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.
But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).
Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”
Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals
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Duration : 0:2:0
http://TrainingLikeanAthlete.com – The 1 arm row to overhead press is another great total body exercise to add to your arsenal. Grab a heavy bell for the strength circuit or grab a light bell for the high intensity interval circuit
Duration : 0:0:39
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This is the follow up to the original 2006 TT for Fusion Fat Loss Program.
In the first superset, you’ll start with 6 jumps. Jump and land without stopping. Then move immediately over to the Military Press. If you dont have a barbell, you can do a dumbbell press instead. With a slight bend at the knees, drive the bar straight up over your head. For the dumbbell press, just use one dumbbell at a time and press up and slowly lower down while keeping your abs braced.
The next superset will start out with a split lunge jump. Start off with a split squat stance and jump, alternating legs.
Move immediately into chin-ups with knee-up. Do a regular chin up while pulling your knees up. Keep the lowering movement nice and controlled. This eccentric movement really works your abs. If you cannot do a chin up, you can skip this superset.
For the final superset, you’ll start with kettlebell swings. Hold the kettlebell with 2 hands, your feet slightly wider than hip width apart and swing. All of the power from the swing is generated from your hips and not your arms.
Move immediately into elevated pushups. Your hand should be elevated about 4-6 inches from the ground. Finish all reps on one side and then the other.
We’re going to finish this workout with some bodyweight intervals. Well follow the Tabata format of 20 seconds of working at a hard pace followed by 10 seconds of rest for 8 rounds (1 round consists of 20 seconds at a hard pace followed by 10 seconds of rest).
Start with Bodyweight Squats for 20 seconds. Rest for 10 seconds. Repeat this for a total of 8 rounds.
Next move into pushups for 20 seconds and rest for 10 seconds. Repeat this for a total of 4 rounds. If you cant complete the pushups, you can either hold the pushup in the up position (pushup plank position) or do mountain climbers.
Next, go back to 8 rounds of the bodyweight squat intervals to finish the workout.
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For the most effective exercises to burn belly fat and get ripped abs visit:
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Duration : 0:5:47
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This workout will work to build a really tight butt. Your first time through the workout, just do one set, after however, you can go through each superset three times.
With that being said, the first superset in this workout will pair a leg exercise with an abdominal exercise.
First up is Walking Lunges. So, with dumbbells at your sides and feet shoulder width apart, step forward, drop straight down and drive up to the start position, alternating sides. Do all repetitions walking forward.
Once you’re finished with that exercise you’ll move onto the Stability Ball Pike. This exercise is very similar to the stability ball jackknives. However, the Pike is a little bit more advanced. And for people that have limited flexibility in their hamstrings, you won’t be able to pike up very much, but with practice your range of motion will improve.
This exercise will produce an excellent contraction in your abdominals, but the key is to keep your back as flat as possible. So, with your toes on the ball and your hands on the ground, mimic the plank position. From this point you will roll the ball up and stretch those hamstrings while contracting the abs, and then back out.
You’ll find that over time you will get better at this exercise as your hamstring flexibility will improve as will your balance. All along, however, you should get a strong contraction in your abdominals.
If you find that exercise to be too difficult, then you can do a stability ball jackknife in its place.
The next superset pairs Bulgarian Split Squats with 1-Leg Stability Ball Leg Curls. So, for the BSS, step out from the bench and place one foot behind you up on the bench with dumbbells at your sides. Next, drop straight down, and then back up. Do all reps for one side and then switch sides.
You should feel a strong stretch in the quads of the back leg, while your glutes and hamstrings will be doing all the work to raise your body back up to the start position.
Immediately after all reps are finished, move into the leg curl. This exercise is such a powerful exercise for your hamstrings, so much so that they may cramp up on you. So, you may need to take a break during the repetitions.
To start, lay with your back on a mat and one heel on the ball while the other leg is straight up in the air. Now, bridge your hips up and then curl the ball in and out. Be sure to keep your hips bridged up throughout the exercise.
The third superset in this workout is optional. So, if you are pressed for time or if you just don’t want to work on your calves, then you can just skip this superset. With that being said, you will do calf raises along with an ab exercise.
So, standing on any type of step, you will do Single Leg Calf Raises. To start, hold a dumbbell in the same hand as the calf you are working. Now, with the none-working foot off the ground, and the foot of the calf you are working in the up position, drop your heel down below the strep and then squeeze your calf to come back up. Do all reps for one side and then switch sides.
Immediately after this exercise, move right into a Plank with your elbows on the ball. This is a little more challenging than a regular plank, especially if you put your elbows out in front of the body. Be sure to hold your body in a straight line.
The last superset pairs two abdominal exercises together. The first is a kneeling Stability Ball Rollout. From an upright position and your hands outstretched on the ball in front, slowly roll out for three seconds and contract back in for two seconds.
The final exercise in this workout is the X-Body Mountain Climber. So, from a regular push-up position, drive your knee up to your opposite elbow. Go nice and slow throughout this exercise and really focus on contracting your abs throughout.
To finish off the workout do 10 minutes of interval training following a 30 seconds on 30 seconds off format. Try kettlebell swings, bodyweight squats, running in place, or jumping jacks if you are limited for equipment. Otherwise, you can use one of the cardio machines, but repeat the intervals for 10 rounds.
That’s it for the workout!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:8:16
MMA WORKOUT – POWER HOUR
GET YOUR FREE KBELL FIGHTER WORKOUT PROGRAM
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9 EXERCISES
8 REPS PER EXERCISE
NO REST BETWEEN SETS
REPEATED CONTINUOUSLY IN SEQUENCE FOR 1 HOUR
CHOOSE WEIGHT THAT YOU CAN HANDLE
Skipping – 50 revolutions. Endurance
Single Arm Kettlebell Swing L and R 8 reps each arm – Dynamic strength 40 pounds
Incline Dumbbell Press 8 reps upper chest 70 pounds
Dumbbell Bent over row L and R – 8 reps each arm – lats 60 pounds
Standing Alternate Dumbbell curls – 8 reps each arm – biceps 25 pounds
Lying Dumbbell Triceps Extensions – 8 reps – triceps 20 pounds
Funk Flying Step Ups – 8 reps each legs – legs
Dumbbell Side Lateral Raises 8 reps shoulders 12 pounds
Abs Bicycles 8 reps per side Abs
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PLYOMETRICS, KETTLEBELL, DUMBBELL, BODYWEIGHT WORKOUTS
Duration : 0:3:14
http://www.YourGoodHealthInfo.com/fat-loss — Best Way To Burn Fat
The guide to best way to burn fat. Here’s essential information on best way to burn fat.
For more information about burning fat, simply visit :
http://www.YourGoodHealthInfo.com/fat-loss
Duration : 0:2:34
HOME SHOULDER WORKOUT!!! How To Build / Gain Muscle Fast
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
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When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual
I am giving away this extremely effective fat burning and muscle building nutrition program for a limited time!!!
This program is not some bs fad diet. This is an effective program based on sound principles. This program allows you to eat carbs and all the foods that you love and still lose fat and burn muscle!
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This nutrition plan alone is valued at over $50 but for a limited time, you will get it for FREE with your order of THE HIGH LIFE WORKOUT PLAN.
Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL
Duration : 0:3:1
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For a great warmup, try my 4-Minute Tabata workouts:
1 http://www.youtube.com/watch?v=_DfuU3TSsFM
2 http://www.youtube.com/watch?v=Sabjg06VE00
3 http://www.youtube.com/watch?v=3mU9QteShsE
4 http://www.youtube.com/watch?v=jkCnNrxHwFE
5 http://www.youtube.com/watch?v=w4tuWSK-ou0
6 http://www.youtube.com/watch?v=aCNAE_RGEIY
7 http://www.youtube.com/watch?v=w3CexWwwBIM
8 http://www.youtube.com/watch?v=tWjQODsaO2U
9 http://www.youtube.com/watch?v=-Xj_f7HA2Ng
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU.
In this video, I’ll bring you through a 300-rep warmup routine… easy exercises, HARD pace. This routine is perfect for beginners and athletes alike. Sorry about the scratchy post-flu voice, crappy video quality, and boring dining room setting (again)… I’m just a MESS this week! xoxo Bex
Duration : 0:10:2
5 Star Review a solid workout that lives up to its title.
Full Body routine that will push you and make you burn.
Give it a try and let me know your thoughts.
Duration : 0:5:10