20 minute home workout

<div class="separator" style="clear: both; text-align: center;"> </div> <div style="margin-left: 1em; margin-right: 1em;"> A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular </div> <div style="margin-left: 1em; margin-right: 1em;"> <br /></div> <div style="margin-left: 1em; margin-right: 1em;"> efficiency and tones and strengthens the body.</div> <div style="margin-left: 1em; margin-right: 1em;"> <br /></div> <div style="margin-left: 1em; margin-right: 1em;"> <img alt="Image result for workout" src="data:image/jpeg;base64,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" /></div> <div style="margin-left: 1em; margin-right: 1em;"> <br /></div> <br /> <br /> 20 Minute Home Work Out<br /> By: Diana Statham<br /> If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home workout to stay healthy and fit.<br /> <br /> 1) Jog : in one place for 3 minutes<br /> <br /> 2) Jumping jacks: 25 repeats  <br /> When landing, bend your knees slightly to reduce the impact on knee joints.<br /> <br /> 3) Crunches : 15 repeats<br /> Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.<br /> Muscle worked: rectus abdominals<br /> <br /> 4) Hip Bridges : 10 repeats<br /> Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.<br /> Muscle worked: Lower back, hamstrings and gluteus.<br /> <br /> 5) Step - up's : 1 minute<br /> You will need a stepper for this.<br /> Muscle worked: hamstrings, gluteus, quads.<br /> <br /> 6) Reverse crunches: 15 repeats<br /> Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.<br /> Muscle worked: lower abs and obliques.<br /> <br /> 7) Mountain climbers : 1 minute<br /> Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.<br /> Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.<br /> <br /> 8) Push - ups : 15 repeats<br /> Muscle worked: triceps, deltoids, pectorals.<br /> <br /> 9) Squat thrusts: 1 minute<br /> Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,<br /> Muscle worked: arms, legs, chest, and lower back.<br /> <br /> Cool down by walking around, till your heart rate starts getting back to normal, stretch.<br /> <br /> <br /> Author Bio<br /> Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.<br /> <br /> Article Source: http://www.ArticleGeek.com

20 minute home workout

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout ta...

Read more »

your first training plan to running

<div class="author" style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px; font-style: italic;"> y: <a href="http://www.articlegeek.com/authors/2540.php" style="color: black; font-size: 10pt;">Rémy-Marc Beauregard</a></div> <div style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px;"> TRAINING TO RUN:<br /><br />Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid treshold, base training, patience and determination.<br /><br />Training plan: If your just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle.The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week's level. This give's your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work - you just need to be patient.<br />For example : Distance of every run in the week.<br /><br />Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km<br /><br />Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km<br /><br />Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km<br /><br />Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km<br /><br />Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km<br /><br />Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km<br /><br />I think you get the picture.<br /><br /><b style="color: #4725c7;">Beginner:</b><br />The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substancial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.<br /><br />The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60 or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.<br /><br />Lactic Acid Is Not Muscles' Foe, It's Fuel - New York Times<br />The notion that lactic acid was bad took hold more than a century ago, but more recent research suggests that it is actually a fuel, not a caustic waste ...<br /><br />If you need to do more sports during the week, cross training should be your choice. Gym work to strenghten the abs are a plus. Cycling or spinning also get your heart going without the impact on your knees.<br /><br />If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.<br /><br /><b style="color: #4725c7;">Intermediate:</b><br />You've acheived your first goal and that first 5k is now behind you. You've adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.<br /><br />You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner's regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.<br /><br />Hill running is simple: Find a hill - run it to the top (if you can get up there fine - if not - stop where your about to collapse) - once up there - walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it - walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.<br /><br />Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt it for 100 meters - as fast as you canb without collapsing before you done that 100 meters (85% of your max speed) - just before blowing up - walk for 1 minutes. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes ... this is great for pushing your lactic acid treshold even farther.<br /><br />The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also - this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt to it and migth inder your progression.<br /><br />The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be hightened.<br /><br />Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.<br /><br /><b style="color: #4725c7;">Experts:</b><br />Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can acheive this type of running pace and keep it for 2 hours or more.<br /><br />If your at this level and are reading this, you've humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.<br /><br />First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).<br /><br />I have one friend who's an ultrafit retired cyclist (retired from all out competition but still competes at the fun level) - I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) - his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes.<br /><br />That's the difference between joe runner and Meb Keflezighi, the ability to acheive a speed and endurance that boggles the mind, strains the body, and pounds the heart.<br /><br />These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a hefty price performancew wise.<br /><br />If you are an elite runner and would like to submit and article - please do so right here. I will be happy to put a link back to your website.<br /><br />Anyways, I Got To Run.</div> <div style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px;"> </div> <div class="sb" style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px; text-align: center;"> Send this page to:<br /><a href="http://www.articlegeek.com/scripts/bookmark.php?title=Your%20First%20Training%20Plan%20for%20Running" style="color: black; font-size: 10pt;"><img src="http://www.articlegeek.com/pictures/bookmarks/sb.gif" style="border: 0px;" /></a></div> <div style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px;"> <strong style="color: #4725c7;">Author Bio</strong><br />Remy-Marc Beauregard is a seasonned runner that gives advice on running, training and nutrition. <a href="http://www.gottorun.info/" style="color: black; font-size: 10pt;" target="_blank">www.gottorun.info</a></div>

your first training plan to running

y:  Rémy-Marc Beauregard TRAINING TO RUN: Everything depends on your level of fitness. Lance Armstrong said running a marathon was the ha...

Read more »

Is Exercise Safe for Asthmatics?

<div class="author" style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px; font-style: italic;"> <a href="data:image/jpeg;base64,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" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image result for asthma pump" border="0" src="data:image/jpeg;base64,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" style="font-size: 13.3333px;" /></a>By: Diana Statham</div> <div style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px;"> An asthma patient generally has sensitive air passages, or airways, resulting in difficult breathing for the patient when these air passages are irritated from an atmospheric change.<br /> <br /> As mentioned earlier, it is crucial to note that some sports will have a higher probability of inducing attacks in an asthmatic. However this does not mean that an asthmatic cannot exercise safely.<br /> <br /> If an asthmatic is looking for a safe sport, researchers point to swimming as the best possible sport for asthmatics as the breathing required rarely if ever causes chest tightness among swimmers. Although, participating in another form of exercise that would require exactly the same about of oxygen to circulate might not cause the same reaction in the participant.<br /> <br /> Of course, some asthmatics will experience acute attacks when they enter the swimming pool. Researchers needed to find an explanation, and it did not prove difficult to explain the reason. Some asthmatics are very sensitive to chlorine, as an irritant. Thus, it is not possible to state that swimmers who are asthmatic do not have attacks.<br /> <br /> Running of any type is often a terrible idea for asthmatic patients as it will, in some people, trigger an almost immediate attack. However, recent treatment advances have enabled some athletes who were previously unable to run for more than a few seconds to adapt their exercise routines to include running.<br /> <br /> If an asthma patient is in a situation where they are breathing heavily, it may trigger the start of an asthma attack. Common instances of heavy breathing include not only exercising, but also the breathing tests required for the diagnosis of asthma.<br /> <br /> Yes, if you are an asthmatic you should exercise. There remain many choices for type of exercises and sports. Asthma-afflicted athletes should get an appointment with a sports medicine specialist who will be able to address athletic medical issues with the patient. The specialist may also be able to provide useful tips and innovative treatment methods to the asthmatic that other physicians might not have considered trying.<br /> <br /> Sports which involve short bursts of activity interspersed with short periods of rest make great activities for the asthmatic. Some examples include; swimming, team sports like football or softball, volleyball and yoga or Pilates. Generally, the time required for exercise induced acute attacks to occur is six minutes of constant heavy breathing.<br /> <br /> As inspiration to continue exercising and participating in sports, it is key to notice that many past Olympians have also been asthma sufferers who managed their condition carefully, with the input and treatment plan of their physician.<br /> <br /> These steps, if followed in combination with a personalized asthma treatment plan, will help the patient to have a successful and healthy exercise routine:</div> <div class="indent20" style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px; padding-left: 20px;"> <ul style="margin: 10px;"> <li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Warm up properly, and do not forget to cool down.</li> <li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Avoid exercising in dry, cold air. If it cannot be avoided, be sure to cover both mouth and nose.</li> <li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Stay in good physical shape - Staying healthy will increase an athlete's ability to successfully avoid asthma attacks during exercise periods.</li> </ul> </div> <span style="background-color: white; font-family: "arial" , "times new roman" , sans-serif; font-size: 13.3333px;">Many patients will require not just a preventative or reactive medication, but a tailored combination of both types of medications in order to provide them with maximum relief from their illness. Most physicians agree that the desired outcome it to get the maximum relief from the minimum amount of medication.</span><br /> <div style="font-family: Arial, "Times New Roman", sans-serif; font-size: 13.3333px;"> <strong style="color: #4725c7;">Author Bio</strong><br /> Diana for www.health-care-information.org Complete guide to <a href="http://www.health-care-information.org/diseases/asthma/" style="color: black; font-size: 10pt;" target="_blank">asthma</a> and asthma treatment.</div>

Is Exercise Safe for Asthmatics?

By: Diana Statham An asthma patient generally has sensitive air passages, or airways, resulting in difficult breathing for the patient wh...

Read more »

secret exercises for a six pack

<h1 style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 30px; line-height: 32px; margin: 0px 0px 20px;"> How To Get a Six-Pack</h1> <div class=" fb_reset" id="fb-root" style="background: none rgb(255, 255, 255); border-spacing: 0px; border: 0px; cursor: auto; direction: ltr; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1; margin: 0px; overflow: visible; padding: 0px; text-shadow: none; visibility: visible;"> <div style="height: 0px; overflow: hidden; position: absolute; top: -10000px; width: 0px;"> <iframe allowfullscreen="true" allowtransparency="true" aria-hidden="true" frameborder="0" id="fb_xdm_frame_http" name="fb_xdm_frame_http" scrolling="no" src="http://staticxx.facebook.com/connect/xd_arbiter.php?version=42#channel=f2cbf546c&origin=http%3A%2F%2Fwww.freefitness.uk.com" style="border-style: none; border-width: initial;" tabindex="-1" title="Facebook Cross Domain Communication Frame"></iframe><iframe allowfullscreen="true" allowtransparency="true" aria-hidden="true" frameborder="0" id="fb_xdm_frame_https" name="fb_xdm_frame_https" scrolling="no" src="https://staticxx.facebook.com/connect/xd_arbiter.php?version=42#channel=f2cbf546c&origin=http%3A%2F%2Fwww.freefitness.uk.com" style="border-style: none; border-width: initial;" tabindex="-1" title="Facebook Cross Domain Communication Frame"></iframe></div> <div style="height: 0px; overflow: hidden; position: absolute; top: -10000px; width: 0px;"> <div> </div> </div> </div> <br /> <div class="fb-like fb_iframe_widget" data-href="http://www.freefitness.uk.com/free-fitness-articles-news-six-pack.htm" data-send="true" data-show-faces="false" data-width="450" fb-iframe-plugin-query="app_id=&container_width=720&href=http%3A%2F%2Fwww.freefitness.uk.com%2Ffree-fitness-articles-news-six-pack.htm&locale=en_US&sdk=joey&send=true&show_faces=false&width=450" fb-xfbml-state="rendered" style="background-color: white; color: #222222; display: inline-block; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; position: relative;"> <span style="display: inline-block; height: 20px; position: relative; text-align: justify; vertical-align: bottom; width: 450px;"><iframe allowfullscreen="true" allowtransparency="true" class="" frameborder="0" height="1000px" name="f1a89dae8" scrolling="no" src="http://www.facebook.com/plugins/like.php?app_id=&channel=http%3A%2F%2Fstaticxx.facebook.com%2Fconnect%2Fxd_arbiter.php%3Fversion%3D42%23cb%3Df135ba569c%26domain%3Dwww.freefitness.uk.com%26origin%3Dhttp%253A%252F%252Fwww.freefitness.uk.com%252Ff2cbf546c%26relation%3Dparent.parent&container_width=720&href=http%3A%2F%2Fwww.freefitness.uk.com%2Ffree-fitness-articles-news-six-pack.htm&locale=en_US&sdk=joey&send=true&show_faces=false&width=450" style="border-style: none; border-width: initial; height: 20px; position: absolute; visibility: visible; width: 450px;" title="fb:like Facebook Social Plugin" width="450px"></iframe></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">A six-pack is top of the list when it comes to desirable body parts, yet the abs muscles often cause confusion when it comes to training. Here, we outline the science behind the six-pack and the best exercises for building yours.<br /><br />The first mistake a lot of people make is thinking that more is always better. They crank out hundreds of crunches a day and wonder why those squares of muscle aren't developing properly. The reason is that, like any other muscle, the way to build your abdominals is to keep the reps per set fairly low - in the region of 10-12 - and increase the resistance when you find it too easy, not the number of reps. That means adding weight when doing crunches or using a cable machine.<br /><br />The other mistake that men often make when hunting for abs is to forget about the layer of fat that covers them. People tend store fat around the gut, so you really need to work hard at lowering your overall body fat percentage if you want to see your abs. This means watching your diet and doing plenty of big muscle moves, such as squats and deadlifts, that torch calories.<br /><br />Your six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your ribcage to your pubic bone. Because it is one muscle, any abs-specific exercise will work the entire area, but it is possible to target the upper or lower portions of the rectus abdominis with different exercises, which is why we have indicated whether each move focuses on the upper or lower abs.<br /><br />Your rectus abdominis is supported on either side by your external obliques, internal obliques and transverse abdominis. Together they support and manipulate your spine, and combine with your lower-back muscles to form your 'core' - the muscular region that connects your upper and lower body. A strong core is vital for performing any dynamic movements in sport and for preventing back pain. So abs training is not just for show: it will make you stand taller and perform better in all areas of life.</span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">What follows is the best selection of exercises for building a rock-hard six-pack, plus variations so that you (and your muscles) don't get bored. Different exercises target different muslces, so sculpt and shape your tummy to how you want it.</span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> Perform 10-15 reps, or 30-45 seconds, work continuously through. REST. Repeat x 3.</div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Crunch</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5686.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span>The Classic move for targeting your upper abs.</div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Lie with knees bent to 90° and feet flat on the floor.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold your head off the mat and touch your fingers to your temples - don't pull on your neck.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Contract your abs to lift your shoulders off the mat.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Curl your chest towards your knees.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Keep your lower back in contact with the mat.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Pause at the top of the move, squeeze your abs and lower slowly to the start.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Reverse Crunch</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5707.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Place the emphasis on the lower part of your abs by attacking them from a different angle.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Lie with your head and shoulders flat on the mat, your thighs vertical and your knees bent at 90°.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Keep your arms by your sides for support.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Curl your knees towards your chest and hold. Contract your abs to lift your hips off the mat.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Lower slowly to the start.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Oblique Crunch</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5728.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Hit your abs from the side to target the obliques, the muscles that frame your six-pack.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Lie on your side with your arm in front and bend your knees.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Touch your fingers to your temples.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Use your side abs to crunch up sideways.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold for a second at the top of the move, then lower slowly back to the start.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Knee Raise</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5773.jpg" style="border: 0px; float: right; height: 150px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">A move that really works your lower abs. Rest on dip bars or use elbow straps to take your weight. If you’re feeling strong, you can hang from a pull-up bar.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Hold your feet together off the floor and try not to swing.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Use your abdominals to draw your knees up towards your chest.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold for a second at the top of the move.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Lower slowly, still without letting your body swing.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="li1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> Plank</h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5788.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Build a strong link between your upper and lower body with this classic stability move.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Hold your body in a straight line from head to heels with your feet together and elbows beneath shoulders.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Keep looking down at the floor.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold the position for as long as you can without letting your hips sag.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Side Plank</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5800.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Hold your body straight to build a powerful core that will improve posture and sports performance.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Hold your body in a straight line from head to feet with your elbow directly beneath your shoulder.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold the position for as long as you can without letting your hips drop, then repeat on the other side.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> Leg Raise</h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5815.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">As well as the abs this move targets the muscles at the front of your groin. These groups work together when you raise your legs or kick a ball.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Rest your hips at the end of the bench with your feet hanging over the end, gripping the other end behind your head. (can be performed lay flat on back on the floor, with hands supporting underneath the glutes).</span></li> <li class="li1" style="color: #666666;"><span class="s1">Raise your legs up until they are almost vertical.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Let your abs take over to raise your hips off the bench.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Lower slowly back to the start.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Jackknife</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5836.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Make your abs sing with this advanced move that requires flexibility as well as a strong core.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Hold your arms and legs off the floor and keep your feet together.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Contract your abs and bring your arms and legs up to meet above your stomach, keeping your legs as straight as you can.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Squeeze your abs hard at the top of the move and lower to the start as slowly as you can.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Seated Russian Twist</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5854.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">This rotational move works your obliques and entire core to give you a strong foundation for all sports.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Hold your body at around 45° to floor, with your knees bent and back straight. </span></li> <li class="li1" style="color: #666666;"><span class="s1">Hold a dumb-bell in both hands at arm’s length. (can be performed with just hands).</span></li> <li class="li1" style="color: #666666;"><span class="s1">Twist your torso to one side, maintaining the angle of your upper body to the floor.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Twist your torso to the other side.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Use your abs to control the momentum of the dumb-bell.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Keep looking forward throughout the move.</span></li> </ul> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div> <h2 class="p1" style="background-color: #616161; clear: both; color: white; font-family: Arial, Helvetica, sans-serif; font-size: 18px; font-weight: 300; height: 36px; line-height: 36px; margin: 0px 0px 20px; padding-left: 10px;"> <span class="s1">Rollout</span></h2> <div style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5872.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div> <div class="p1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <span class="s1">Make your abs and lower back work together to stabilise your body in this move, which you can make as easy or as hard as you like.</span></div> <ul style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px; margin: 1em 0px; padding: 0px 0px 0px 40px;"> <li class="li1" style="color: #666666;"><span class="s1">Grip the bar with hands just wider than shoulder-width apart.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Start with the barbell directly beneath your shoulders.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Roll the bar as far out as you can before you feel you might break form, then return.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Use your abdominals to control the movement, making it slow and deliberate.</span></li> <li class="li1" style="color: #666666;"><span class="s1">Keep your back straight throughout the move.</span></li> </ul> <span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"></span><br /> <div class="li1" style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16.003px;"> <br /></div>

secret exercises for a six pack

How To Get a Six-Pack A six-pack is top of the list when it comes to desirable body parts, yet the abs muscles often cause con...

Read more »

Muscle Loss Can Be Slowed With Myostatin Inhibitor

<span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;"> As we age, it’s natural to lose both muscle mass and bone density. In fact, according to research, muscle loss starts as early as 30 years old.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">The good news is that it doesn’t have to be that way.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">To understand how to prevent muscle loss over time, you have to understand the science behind muscle growth.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">One key regulator of muscle growth is a protein called myostatin. Myostatin exerts an effect on both muscle hypertrophy and hyperplasia, increasing both the number of muscle fibers and fiber sizes. Hypertrophy refers to the increase in the size of muscle cells. In contrast, hyperplasia refers to an increase in the number of cells.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">In layman’s terms, myostatin regulates how large muscles can get.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">It follows that by inhibiting this naturally occurring protein, it would be easier to build muscle.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">“So when you get rid of the myostatin gene entirely, you see more muscle fibers, and then you get bigger muscle fibers,” Se-Jin Lee, a professor at Johns Hopkins, told NPR in an interview.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">One bionutritional supplement that is getting a lot of attention is MYOS Corporation’s Fortetropin, a myostatin inhibitor that has been clinically shown to demonstrate positive effects on both muscle thickness and lean body mass. Fortetropin is the active ingredient in MYOS’ Re Muscle Health nutritional products. The </span><a href="http://www.remusclehealth.com/" style="background-color: #cfc5ad; color: #004487; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; text-decoration: none;">“Re” in “Re Muscle Health”</a><span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;"> stands for Rebuild, Rejuvenate, Results.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">“The data from the study conducted in our human performance laboratory clearly demonstrates that Fortetropin resulted in significant muscle gains in recreationally trained individuals,” said Jacob Wilson, an assistant professor at the University of Tampa, where the study was conducted.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">MYOS Chief Medical Officer Robert Ashton said the daily use of Fortetropin combined with exercise “could be beneficial in improving lean muscle mass, which has significant therapeutic effects for overall health, including regulating insulin and glucose levels and combating osteoporosis.”</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">Adding nutritional supplements, like those found at Re Muscle Health, may help slow the effects of muscle loss. The products, which can be used daily to supplement a sensible workout routine, include bars, powders and meal-replacement shakes, and are formulated to help protect and preserve lean, healthy muscle tissue. The products contain a full day’s serving of Fortetropin, and 20 grams of protein.</span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;">For more information on these products, </span><br /> <span style="background-color: #cfc5ad; color: #333333; font-family: Helvetica, Arial, Geneva, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <a href="http://ftper.newsusa.com/Thumbnail/MyostatinScience.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Five words or less" border="0" src="http://ftper.newsusa.com/Thumbnail/MyostatinScience.jpg" /></a>

Muscle Loss Can Be Slowed With Myostatin Inhibitor

 As we age, it’s natural to lose both muscle mass and bone density. In fact, according to research, muscle loss starts as early as 30 years ...

Read more »

4 tips to put volume in your muscles

<b>1)lift heavy by warming up first</b><div>If you are looking to lift heavy try warming up first because a warm muscle is capable of a lot more than a muscle that had not been warm up.I would say 10-15 mins on a warm,you should  try warming up on a bike or a treadmill.</div><div><br></div><div><b>2)reps</b></div><div>How much weight should I lift?it all depend on your goals and how many reps you are trying to achieve for example you are trying for muscle growth you should try 8-12 reps.</div><div><br></div><div><b>3)pump up the volume</b></div><div>Many people spend hours on single body part but in truth you need to spend 2-3 sets for beginners and for atheletes three sets and higher.for you truthly get your volume you need to decent amount of sets and high reps.<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Start off with about 12 sets total—say, 3 sets of 4 exercises—for larger muscle groups like chest, back, and legs, and 6-8 for smaller ones.</span></div><div><span style="background-color: rgb(255, 255, 255); color: rgb(35, 35, 35); font-family: ProximaNovaReg, Arial, sans-serif; font-size: 14px; line-height: 1.4; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"><br></span></div><div><span style="background-color: rgb(255, 255, 255); color: rgb(35, 35, 35); font-family: ProximaNovaReg, Arial, sans-serif; font-size: 14px; line-height: 1.4; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"><b>4)posture</b></span></div><div><p style="box-sizing: border-box; margin: 0px 0px 10px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When getting into position on standing exercises, do what athletes in all sports do: Adopt an athletic stance. Your feet should be about shoulder-width apart, toes pointed slightly outward, knees bent (soft), torso erect (chest out, shoulders back, low back slightly arched) with your head looking forward.</span></p><p style="box-sizing: border-box; margin: 0px 0px 10px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is a natural, stable, and strong position, and it should be a starting point for you when get into position for almost any standing exercise.</span></p><div><br></div><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html" style="box-sizing: border-box; background-color: rgb(255, 255, 255); color: rgb(0, 174, 239); cursor: pointer; text-decoration: none; font-family: ProximaNovaReg, ProximaNova, Arial, sans-serif; font-size: 14px; line-height: 20px; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%;"></a></div>

4 tips to put volume in your muscles

1)lift heavy by warming up first If you are looking to lift heavy try warming up first because a warm muscle is capable of a lot more than a...

Read more »

Workout plan to get you shredded?

<b>Monday:chest/bicep</b><div>1.4 sets of incline dumbell press 8-10 reps</div><div>2.3 sets of bench press 8-10 reps</div><div>3.3 sets incline flies 8-10</div><div>4.3 sets of chest dips till failure</div><div>5.3 sets of barbell curl 8-10 reps</div><div>6.3 sets of preacher curls 8-10</div><div>   ( drop the weight then do another 8)</div><div><br></div><div><b>Tuesday:leg day</b></div><div>1.4 sets of sqauts 8-10</div><div>2.3 sets of lunges 8-10</div><div>3.3 sets of leg press 8-10</div><div>4.3 sets of leg extensions til failure </div><div>5.3 sets of leg curls 8-10</div><div>To hit calves you need to do it till failure because they get used everyday so they are hard to hit.</div><div><br></div><div><b>Wednesday:back day</b></div><div>1.3 sets of lat pull downs 8-10 </div><div>2.4 sets of deadlifts 8-10</div><div>3.3 sets of bent over rows</div><div>4.3 sets of dumbell rows 8-10</div><div>5.3 sets of hyper exstension 8-10</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEFjhg8aVW51StWqcG5rfLaJ7b270KPK4_HDPzmE6047JJCVeo6o73gFpq-S7aa3PshW-JsI7fY2zjTepW3SfASxdJRT5qS5Un_ICg_Pjl7cYO8AifzdZmmvGFFI1GtZPR289TxysmDBU/s640/blogger-image--1303884544.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEFjhg8aVW51StWqcG5rfLaJ7b270KPK4_HDPzmE6047JJCVeo6o73gFpq-S7aa3PshW-JsI7fY2zjTepW3SfASxdJRT5qS5Un_ICg_Pjl7cYO8AifzdZmmvGFFI1GtZPR289TxysmDBU/s640/blogger-image--1303884544.jpg"></a></div><br></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Thursday: Shoulders/<wbr><span class="word_break" style="display: inline-block;"></span>Triceps</b><br>1.4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps 2.3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps<br>3.3 sets of front raises 8-10 reps<br>4.3 sets of Lying Rear Delt Raises 8-10 reps<br>5.3 sets of Close-Grip Bench Press 8-10 reps<br>6.4 sets of Pulldowns 8-10 reps<br>7.3 sets of Skullcrushers 8-10 reps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br><b>Saturday: Full Body</b><br>1.3 sets of Deadlifts 8-10 reps<br>2.3 sets of Squats 8-10 reps<br>3.3 sets of Clean and Jerk 8-10 reps<br>4.3 sets of Weighted Pull ups 8-10 reps</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><b>Cardio </b></span></div><div><span style="-webkit-text-size-adjust: auto;">I would recommend  doing cardio where ever you can.but cardio is important has well never forget about it.</span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7pcZDOawj-KZdCvezSIciixMK2Hb1cwID6GlXEpoxxGo-1CO8rC4cirUCLNYG1ZX8MOJ1bW6YgjsuStsimU3xcY4efoFmj0lyXeNHjW0jfMlQuocDPs7XIv_p7e8SKzeeuiYaQ8KGKIw/s640/blogger-image--281632922.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7pcZDOawj-KZdCvezSIciixMK2Hb1cwID6GlXEpoxxGo-1CO8rC4cirUCLNYG1ZX8MOJ1bW6YgjsuStsimU3xcY4efoFmj0lyXeNHjW0jfMlQuocDPs7XIv_p7e8SKzeeuiYaQ8KGKIw/s640/blogger-image--281632922.jpg"></a></div><br></span></div><div><br></div><div><br></div><div><br></div>

Workout plan to get you shredded?

Monday:chest/bicep 1.4 sets of incline dumbell press 8-10 reps 2.3 sets of bench press 8-10 reps 3.3 sets incline flies 8-10 4.3 sets of che...

Read more »

progress check

<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyAe2ZMI4T8KY7jlN_JDU-GcDrUbGN99t_P2Ye4VNymTQkuYbFpBx98wQ1cjQkYBBu7SDbDdB6GDGRA5Vggri_qzBvmGkpHv-FG5Ln_aBHLn9umFf5Nw92Fb9iVeNQa3qsdf_u5KUfFqY/s1600/QAFitness.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyAe2ZMI4T8KY7jlN_JDU-GcDrUbGN99t_P2Ye4VNymTQkuYbFpBx98wQ1cjQkYBBu7SDbDdB6GDGRA5Vggri_qzBvmGkpHv-FG5Ln_aBHLn9umFf5Nw92Fb9iVeNQa3qsdf_u5KUfFqY/s1600/QAFitness.png" /></a><b><i>progress checking is really important.It is really important because without it you would not know if it is not paying off or if it has payed off.It has to be done regularly so you know if you have made progress or not.here is a example.please note i do not earn this picture.</i></b><br /> <b><i><u><br /></u></i></b> <b><i><u>how do you check your progress?</u></i></b><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Dkq8nn1SpT5vCHRTKPvUCfmp1r_jUijz9r_rLDM4L0Y8FNCCWt0WnTC8Au867b_swGcQkMibQN9gh0hLIdgMoNMNld8e5dbCwfDcK622QRJPKCum0fad-kegYi7XHMTKNw1ZGU5K3lQ/s1600/download.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Dkq8nn1SpT5vCHRTKPvUCfmp1r_jUijz9r_rLDM4L0Y8FNCCWt0WnTC8Au867b_swGcQkMibQN9gh0hLIdgMoNMNld8e5dbCwfDcK622QRJPKCum0fad-kegYi7XHMTKNw1ZGU5K3lQ/s1600/download.jpg" /></a><b><i>you check your progress by taking pictures and has well of taking measuresment of your: tricep,bicep.chest,waist,calfs,hamstrings then you put it in to a online fat calcultor so you can workout how much fat you have on you.</i></b><br /> <div class="separator" style="clear: both; text-align: center;"> <b><i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAW5M1Rc3Mq1HmxVUZxuv46w3qrdAhEg04i7a9M0ZAolPTHcKkIsMQ17c2O0uX1oFNxJ6QIT6HvlSC18Mw_71dKVZsGtB6wCOnbkiv3kOeSbM8VFWWwpUTpM-yfgOYPuYbLBkfF33husQ/s1600/download.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAW5M1Rc3Mq1HmxVUZxuv46w3qrdAhEg04i7a9M0ZAolPTHcKkIsMQ17c2O0uX1oFNxJ6QIT6HvlSC18Mw_71dKVZsGtB6wCOnbkiv3kOeSbM8VFWWwpUTpM-yfgOYPuYbLBkfF33husQ/s1600/download.jpg" /></a></i></b></div> <br /> <b><i><br /></i></b> <b><i><u>so what do i do?</u></i></b><br /> <b><i>i take pictures every so often. my every so often is every month.for the measurement i take them every  two monthes.</i></b><br /> <div class="separator" style="clear: both; text-align: center;"> </div>

progress check

progress checking is really important.It is really important because without it you would not know if it is not paying off or if it has paye...

Read more »

When should we work out

We should start has a teen.in the following writing below.<div><br></div><div>First I would be easier on the body if you make a mistake it will make easier to recover.its like a new car it will take less damage to the cars frame.That will give you time to learn your form.</div><div><br></div><div>Second of all it will be easier to learn a routine and implement it to your daily routine. </div><div><br></div><div>Last of all it would be mature muscle looks better than muscle that has been recently grown.</div><div><br></div><div><br></div><div>This why I would start has teen.the choice is upto you what you do.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ffj1xR0wcwFD5n6zTldmtWw45mLEcbC19LBhn79dhgY7nKvQLrs2ISHfB7kQQBJEDn64IClCGcAa1tuFPrg0S1zjCdOCgej8wjFtKEJdQCe5XDJ9uFJmytsMhyphenhyphenuBLxMyv2UgrtAq7ac/s640/blogger-image-151098048.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ffj1xR0wcwFD5n6zTldmtWw45mLEcbC19LBhn79dhgY7nKvQLrs2ISHfB7kQQBJEDn64IClCGcAa1tuFPrg0S1zjCdOCgej8wjFtKEJdQCe5XDJ9uFJmytsMhyphenhyphenuBLxMyv2UgrtAq7ac/s640/blogger-image-151098048.jpg"></a></div><br></div>

When should we work out

We should start has a teen.in the following writing below. First I would be easier on the body if you make a mistake it will make easier to ...

Read more »

Simple arm work out

<h3 class="views-field views-field-title wg_txt_cont title" style="box-sizing: border-box; margin: 1em 0px 0px; position: static; border-bottom-style: none;"><span class="field-content" style="box-sizing: border-box; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><br></div>Biceps Curl</span></h3><div class="views-field views-field-body wg_txt_cont" style="box-sizing: border-box; position: static;"><div class="field-content" style="box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.</span></p><p style="box-sizing: border-box;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAehyo_lgHdeVovILRwU4yKnHzDYpcSeKXp6KVvJEa3gRJ_L-Vmffr0DBXSKpoOrBXAsMS8L0MqhkjgKwtCDwqbw7t78SUaT873X0XX-_s1JLt0bRT1WAgVzSEjpNp5cxuWWoo8PA1VUc/s640/blogger-image-1162933311.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAehyo_lgHdeVovILRwU4yKnHzDYpcSeKXp6KVvJEa3gRJ_L-Vmffr0DBXSKpoOrBXAsMS8L0MqhkjgKwtCDwqbw7t78SUaT873X0XX-_s1JLt0bRT1WAgVzSEjpNp5cxuWWoo8PA1VUc/s640/blogger-image-1162933311.jpg"></a></div><h3 class="views-field views-field-title wg_txt_cont title" style="box-sizing: border-box; margin: 1em 0px 0px; border-bottom-style: none; position: static !important;"><span class="field-content" style="box-sizing: border-box; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Triceps Extension</span></h3><div class="views-field views-field-body wg_txt_cont" style="box-sizing: border-box; position: static !important;"><div class="field-content" style="box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 3- to 5-pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. (See photo for proper position.) Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.</span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBIldVc-FyCWWxadLgG9vA0E9nq2F0UZ-2v932mN3yeCXESfXyPtsEMZ7BKK77Yo0rhM8tUI_Q19a0ZJa5DWkJSEzIGH6_idFUMXtFxf0Letj1AJhl6nTI6CUpPHbmnu43oogko0cIQI/s640/blogger-image-326679857.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBIldVc-FyCWWxadLgG9vA0E9nq2F0UZ-2v932mN3yeCXESfXyPtsEMZ7BKK77Yo0rhM8tUI_Q19a0ZJa5DWkJSEzIGH6_idFUMXtFxf0Letj1AJhl6nTI6CUpPHbmnu43oogko0cIQI/s640/blogger-image-326679857.jpg"></a></div><div class="separator" style="clear: both;"><h3 class="views-field views-field-title wg_txt_cont title" style="box-sizing: border-box; margin: 1em 0px 0px; border-bottom-style: none; position: static !important;"><span class="field-content" style="box-sizing: border-box; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Overhead Press</span></h3><div class="views-field views-field-body wg_txt_cont" style="box-sizing: border-box; position: static !important;"><div class="field-content" style="box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominal muscles pulled in. Hold a 5- to 10-pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.</span></p><h3 class="views-field views-field-title wg_txt_cont title" style="box-sizing: border-box; margin: 1em 0px 0px; border-bottom-style: none; position: static !important;"><span class="field-content" style="box-sizing: border-box; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One-Armed Row</span></h3><div class="views-field views-field-body wg_txt_cont" style="box-sizing: border-box; position: static !important;"><div class="field-content" style="box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stand with right foot forward, knees bent, and weight evenly distributed on both legs. Hold a 3- to 10-pound dumbbell in your left hand and place right hand on right thigh for support. Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine. Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage. Pause, then slowly return to starting position. Do 3 sets of 15 reps on each side.</span></p></div></div></div></div></div><p></p></div></div><p></p></div></div>

Simple arm work out

Biceps Curl Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and ...

Read more »