Friday, May 28th, 2010
You need to be honest with yourself. You always find a reason so that you can eat anything that you’d like. You always repeat the reasons that you have almost no time to exercise, you are too busy, or you are just too hungry so you can not help but eat processed and sweetened foods. Everything must be consumed in moderation, mind you. You can never hide the truth that you are merely simply lazy so you aren’t the slightest bit persistent to work hard to get more shapely abs.
Who is going to suffer besides your self if you keep this sort of attitude? Make an effort to get this into your mind. It’s not possible to stop envying those models that show off their flat abs if you don’t act now. You too could get the great six pack abs which you have been dying to have all of your life so long as you instill a sense of discipline within your own life.
The Procedure on how to Get it Fast
Have you been focusing on a certain deadline in terms of flattening your abs? To start with, you’ll find lots of 6 pack ab workouts that may make your dream become a reality. What matters is that those exercises need to be centered in the burning of your belly fats. Aside from that, there is a special diet recipe that you need to adopt as well. The combination of these two will turn your plan into such an effective means of losing the stomach fats and turning them into muscles.
Just before getting started, you have to firstly create a specific workout routine. The schedule must be something which is quite agreeable with your own sense of time. It’s essential to stay with it or else you will ruin everything that you have been working so hard for. An ideal exercise program needs to be executed at either four or five times per week. There is no need purchase a very expensive membership at the gym because you can perform the routine at your own home. The equipment needed for your 6 pack ab workout are a fitness ball and some lightweight dumbbells.
Knowing the Right Exercise
Your workouts must comprise of several positions and executions. Using your fitness ball, you may do the so-called bridge workout. It entails the placing of your ankles on the ball and getting your whole body support from your hands which are flattened on the floor. The pose should be held for around 30 seconds. When you get accustomed to it, you could increase the length of time that you hold the execution of the position.
The crunches can likewise be performed with your bent knees. Prolong the length of time for this ab exercise as you become stronger.
The so-called abdominal bicycles may also be executed for about a minute or so. These workouts are nevertheless geared at flattening the tummy.
Overall, the abdominal, cardiovascular, and weightlifting exercises are best to be done alternately.
Proper Nutrition and its Role
A normal diet will increase the fat burning capacity. Minimize your consumption of foods which contain high levels of carbohydrates and fatty foods. To make you more healthy, eat more vegetables, fruits, and whole grain bread.
Make sure you put exercise and nutrition together for a faster great six pack abs development. Only persistence will bring you the results that you desire!
Technorati Tags: Ab Workout, Ab Workouts, Attitude, Diet Recipe, Discipline, Dumbbells, Exercise Program, exercises, Fast Abs, Fats, Fitness Ball, Flat Abs, models, Moderation, Muscles, Special Diet, Stomach, Truth, Workou, Workout Routine
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Wednesday, February 17th, 2010
I need a new chest workout routine that will get me a thicker, wider chest. That is an intense workout that can get me to gain a few inches on my chest in a 1-2 month time frame. I came up with a routine for my arms and have gain an inch and a half on them within a 1 month’s time.
I work out at home also. I have dumb bells and a curl bar that I have also been using for my benching. Just need a new workout of my chest.
Best chest workout:
1) 5 sets of between 6-10 reps decline dumbell bench presses
2) 4 sets of between 8-12 reps incline dumbell flies
3) 4 sets of wide hand placement push-ups to failure ( 1 min rest between sets)
4) 4 sets of between 8-12 reps pullovers
5) 5 sets of between 6-10 reps flat bench dumbell bench presses
This workout should take no more than an hour, and uses only the equipment that you have. Best of luck widening your chest.
Technorati Tags: Bench Presses, Best Of Luck, Chest Muscle, chest workout, Curl Bar, Decline, Dumb Bells, Failure, Flat Bench, Intense Workout, Muscle Building, Pullovers, Push Ups, Time Frame, Ups, Workout Routine
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Monday, February 8th, 2010
If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:
Should I Join A Gym Or Workout At Home?
If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.
Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.
An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.
What kind of workout routine should I follow?
If you are just starting out, I would start out with a routine that hits each body part once a week:
Day 1: chest/Back/Biceps
Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.
Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.
Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15 reps.
Day 2: Cardio
Half hour on the treadmill or elliptical trainer.
Day 3: Shoulders/Triceps/Abs:
Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.
Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.
Abs:
Crunches – Three sets of 20 to 30 reps.
Day 4: Cardio
Half hour on the treadmill or elliptical trainer.
Day 5: Quadriceps/ Hamstrings/Calves
Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.
Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps followed by 4 sets of 15-20 reps.
Day 6: Optional Cardio
Half hour on the treadmill, elliptical trainer or fast walk.
Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.
Should I use nutritional supplements?
Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.
If I have to pick the top bodybuilding supplements, it would be in this order:
a)Multi Vitamin – Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.
b)Whey Protein – Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.
c)Creatine – Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.
d)Water – Water is not a supplement…but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.
With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.
Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.
By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!
Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html
Technorati Tags: Average Person, Basic Questions, Best Choice, biceps, bodybuilding, Distractions, Dumbbell Bench Press, Elliptical Trainer, Home Workouts, Incline Bench Press, Joining A Gym, Personal Trainer, Questions Answers, Seated Dumbbell Curls, Shoulders, Straight Bar, Time Of Day, Treadmill, Working Out At Home, Workout Routine
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Saturday, January 23rd, 2010
http://www.undergroundwellness.com
Sean Croxton of Underground Wellness and Fit Athletic San Diego gets hits butt kicked by Brett Klika of Fitness Quest 10.
No weights? No problem. Add a little flavor to your workout without lifting a single weight! Just add these exercises to your routine. No excuses! You can do these anywhere!
For more info on Brett Klika and the FQ10 Training Staff, please visit http://www.fq10.com
Personal Training with Sean available at Fit Athletic San Diego: http://fitathletic.com/sandiego/home.php
Contact sean@undergroundwellness.com for your FREE consultation.
Duration : 0:4:35
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Technorati Tags: aztec rec center sdsu, bodybuilder training, Bodybuilding Exercises, Bodybuilding Workout, build mass, crossfit workout, get shredded, home workout, how to build muscle, how to get ripped abs, how to lose weight, Lose Weight, lose wight, Muscle Building, muscle building tips, p90x results, Ripped Abs, sean croxton, six-pack abs, the biggest loser, underground wellness, Workout Routine
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Thursday, October 22nd, 2009
Going to the gym has become part of the lives of a lot of men and women, but many people feel they cant get going or don’t have the time.
Getting the right routine is never easy, but with a total body workout, and the Never fail system, you cannot help but succeed.
You need some dedication, some free time, the “smart diet” (in part 2 of this article) and will…that’s it.
The Never fail System.
The Never fail system works in the following way. It conditions your body and mind to the goal of getting in shape.
In fact, the basic principles of the Never fail system can be applied to any area of your life you wish to improve. Here are the basic principles
1. Right Resolve.
You must decide and believe in your decision to make a positive change
2. Time Management.
You must put aside regular time segments, on the days required, and do no deviate from them.
3. Envision the Result.
See yourself in your expected success mode. Do not envision yourself with your current state, but actually visualize yourself the way you wish yourself to be.
4. Treat Setbacks as Stepping Stones and NOT Obstacles.
If you are building a house and break a few nails, it doesn’t mean to stop building! There will be setbacks, lots of them. Look at them as stepping stones to your goal only. Something like tests you must pass.
The Total Body Workout – Preparation
You must set aside 3 days per week, and no more. You must follow the smart diet. You must begin slowly and keep at it, without deviation.
Find a gym that is not too crowded, or too social. It must have a good selection of the modern gym machinery and some relaxing areas, like a sauna, swimming pool, and so on.
Get some basic record keeping forms, or make them yourself to write down your routines, the weight increases, and your progress. Get yourself some comfortable workout clothes, and shoes and you are READY.
The Total Body Workout – Basic Routine (90 days)
You will start with the legs, move to waist and stomach, then back and arms, and that is it.
Do three sets of 8 repetitions, the first a warm-up set, with a low weight, the second with a weight in between your warm-up weight and your workout goal weight (for that exercise), and the third set your goal weight.
Try to increase your goal weight ever so slightly from week to week. The workout session will last no more than 45 minutes.
Ask any gym instructor to show you the correct form of the exercises below (done with various types of gym equipment)
Legs
Exercise 1 – The leg press
Exercise 2 – Leg extension
Exercise 3 – Leg curl
Exercise 4 – Standing calf raise
Midsection
Exercise 5 – Crunch
Exercise 6 – Back extension
Upper Body
Exercise 7 – Underhand-grip laterals pull down
Exercise 8 – Machine chest press
Exercise 9 – Machine row
Exercise 10 – Lateral raise
Exercise 11 – Seated dumbbell concentration curl (each arm)
Exercise 12 – Triceps pushdown
While you are still sweating, eat a banana and drink some water. Don’t eat again for 3 hours. Drink all the water you wish.
This routine will last 90 days, and a follow up routine utilizing the same principle of total body workout, section by section with more difficult exercises can be used. At the end of 90 days, you are a new you, you will see, and proficient at the gym.
Its simple, effective and anyone can do it and you can read more about it in parts 2 and 3 of this article.
Sacha Tarkovsky
http://www.articlesbase.com/muscle-building-articles/total-body-workout-the-never-fail-system-a-workout-for-all-part-1-100407.html
Technorati Tags: Building A House, Current State, Dedication, Free Time, Getting In Shape, Men And Women, Nails, Obstacles, Setbacks, Smart Diet, Stepping Stones, Success Mode, Swimming Pool, Time Management, Time Segments, Total Body Workout, Total Workout, Weight Increases, Workout Clothes, Workout Routine
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