EXSERVICE29

WEIGHT LOSS HELP

2011-05-26T15:06:00.000-07:00

There are many natural weight loss programs out there and are also new weight loss ones coming out daily so to get your weight loss help where do you turn to ?
With so many promising you that you'll lose weight and don't actually work who which ones do you go for ?
What they don't tell you is you do have to do some exercise when you take these pills you can't just take them and expect weight loss straight away and another thing is you need to look at what your eating and go for a healthy diet.
I have used a product that I think is worth a write up on as I have managed to lose a stone in weight over a period of 8 weeks gradually. I ate healthy and followed the program as it comes with a book and you can also access it on the website so you can put your results in there to see how your doing. This isn't a new weight loss program as i'm aware of but its a natural weight loss program that may give you some weight loss help.

The product was called Nutri-Lean it contains :

3 x 1 litre bottles of Aloe Vera Gel or Aloe Berry Nectar
2 x Vanilla or Chocolate Forever Lite Ultra 525g each
Garcinia Plus 70 softgel capsules
Forever Active Probiotic 30 beadlets
Forever Lean 120 capsules
Literature Items

Which is pretty good considering what you get for your money.

Aloe Vera Gel Drink -

Great for your immune system
Maintaining a healthy digestive system
Healthy Energy Levels

Forever Lite -

2 Drinks a day provide 100% RDA vitamins and minerals
A great meal replacement

Forever Lean-

Helps block the absorption of calories from fat and carbohydrates
Chromium helps the body regulate blood sugar for a normal metabolism
Temporarily inhibits the body's absorption of calories from sugar

Forever Garcinia Plus -

An effective supplement in weight management
Helps with healthy hair, nails and skin
May help lower cholesterol

Forever Probiotic-

Promotes a healthy digestive system
Enhances nutrient absorption and immune function
Unique combination of six beneficial strains of microbes
No refrigeration needed

Forever Nutri-Lean is designed to help you achieve a comprehensive knowledge of how to live your life free of yo-yo dieting, unhealthy eating and other nutritional and fitness misconceptions. This programme follows on from the Clean 9 and is a lifestyle change to help you achieve a realistic balance for a lifetime of healthy living.

I feel this is a great natural weight loss program that you could benefit from and give you the weight loss help you need.

Weight Management Product Information

For detail information about the individual products included in the Weight Management range, follow the links below:

Aloe Vera Gel – balancing and nutritious for healthy digestion and energy.
Forever Lite – use for healthy weight gain and weight loss, providing the perfect balance of proteins and carbohydrates.
Forever Lite Ultra – with high quality protein scientifically formulated to help maintain a healthy diet.
Forever Garcinia Plus – Garcinia has been shown to reduce the body’s conversion of carbohydrates into fats, and aids natural metabolism.
Forever Bee Pollen – a boost to energy, stamina, ‘feel good’ and appetite control.
Forever Active Probiotic – good gut bacteria promoting a healthy digestive system, enhanced nutrient absorption and immune function.

So if you'd like to find out more about this programme or any other items in it then Read More About It Here

GET THE SOLUTION

HEALTH PRODUCTS FOR LIFE

2011-05-20T05:08:00.000-07:00

Is there such a thing as Health products for life ?

Well I've come across some health products that give you some great benefits from supplements to drinking tonics.

They have all had some great write ups but don't just take my word for it check these articles out here:

Mens Health Nov 2009

Daily Express on Crohn's Disease

Sunday Times: Forever Lite Supplement Shake as a great meal replacement

"Posh : Her new quick-fix Aloe Vera diet"

"Victoria Beckham has embarked on a hardcore diet and fitness regime in a bid to lose 4lb. and get in shape for the Spice Girls tour.
The 33-year-old is determined to be as fit as Sporty and Scary, who are the most athletic members of the band, and has started drinking Aloe Vera juice and five cups of green tea a day.....
Nutritionist Sue Norton says: "LA women are always trying out the latest diet fads. But Aloe Vera is hailed as a superfood due to its combination of vitamins, minerals, amino acids and enzymes. It's thought to help the circulation and digestion, and can increase energy levels.

It can even help with the skin problems Victoria suffers from if applied directly to the skin......"

Extract from 'Look' magazine, 5th November 2007

These are just a few snippets of these products and the benefits they give so for more information on the products and the benefits they could give visit HEALTH PRODUCTS FOR LIFE

Lets pick the Aloe Vera drink for instance

Aloe Vera Gel contains an abundance of vitamins and minerals, including the rare vitamin B12 - one of only two vegetable sources available. This makes

Aloe Vera Gel a vital supplement for vegetarians and vegans. Folic acid, recommended by the Department of Health for all women planning a pregnancy, is also found naturally in the gel. Together it provides seven essential amino acids which are directly linked to cell growth, and which cannot be manufactured within the body from other sources.

There are so many nutrients in this drink, one thing is certain - Aloe Vera Gel has had a profoundly positive influence on the health and lifestyle of many.

At a glance...

• Maintains a healthy digestive

system

• Maintains energy levels

• Can be used as a daily

nutritional drink

• Balances the immune system

• Keeps for 5 years unopened –

3 months once opened (if kept

refrigerated)

This is just one of many great products they sell at Forever Living so why not check out more at Health Products For Life

MUSCLE BUILDING AND STRENGTH PRODUCTS

2011-03-16T15:41:00.000-07:00

ARGI+

Description and Purpose

L-Arginine is an amino acid that’s so potent, scientists refer to it as the ‘Miracle Molecule.’ This is
because our bodies convert L-Arginine into nitric oxide, a molecule that helps blood vessels relax and
open wide for greater blood flow.
Greater blood flow supports many important functions in our body:

• Healthy blood pressure levels
• Overall cardiovascular health
• Immune function
• Muscle growth
• Bone & tissue growth & repair
• Male sexual function
• Fat and glucose metabolism
• Anti-ageing hormone production and more
With so many health benefits, ARGI+ provides all the power of L-Arginine, plus:
• Pomegranate – well-known for its strong antioxidant properties
• Red Wine Extract – to help maintain healthy cholesterol levels
• Grape Skin and Berry extracts for cardiovascular and immune system health

Together, these ingredients create a new generation of supplement – one that supports better health throughout your entire body. Just a scoop of ARGI+ mixed with water or your favourite aloe drink helps provide a performance boost to every part of you. Add optimal health to your family’s diet with the power of L-Arginine!

ARGI+ provides your body with all of the benefits of L-Arginine. It also contains pomegranate, well known for its strong antioxidant properties, red wine extract to help maintain healthy cholesterol levels; and grape skin for cardiovascular and immune system health. ARGI+ also contains fruit juices which provide nutrients, essential fatty acids, berries that help neutralise free radicals and support healthy ageing and other ingredients which support healthy joint function.

Vitamin C – for the immune system, a healthy nervous system, concentration, sleep and healthy bones and skin.
Vitamin K2 – for bone formation, blood clotting, healing and vitality.
Vitamin B6 – for the immune system, a healthy nervous system, brain, muscles, oxygen transportation, protein, fat and carbohydrate metabolism.
Vitamin D3 – for the immune system, bones, a healthy nervous system and positive mood.
Vitamin B9 – for new cells, brain, nerves and growth.
Vitamin B12 – for a healthy nervous system, positive mood, brain, growth and oxygen transportation.

One scoop of ARGI+ mixed with 8 ounces of water or your favourite aloe drink daily. ARGI+ provides 5 grams of L-Arginine per serving, plus synergistic vitamins which give the body the boost it needs to keep going all day long, and deliver optimal performance to nearly every system in your body. As with any new supplement, anyone with a heart or kidney condition, pregnant or taking medication should consult their GP prior to taking ARGI+.

Everyone that wishes to maintain a healthy lifestyle L-Arginine acts as a great all-rounder in the human body. You will find in particular that sportsmen and women and people that are active will benefit from ARGI+. It is a fantastic product to promote in gyms and health clubs and is recommended to be taken 30 minutes before exercise. In addition, the sports nutrition market is consistently growing and is worth over £87 million with 11% constant growth forecasted.

L-Arginine is already a popular supplement within the sports industry but ARGI+ is the only arginine preparation that also contains this exclusive blend of valuable bioactive substances and essential vitamins. ARGI+ is also lactose and gluten free so can be recommended to those with intolerances.

ARGI+ maintains healthy: blood pressure, overall cardiovascular health, cholesterol levels, immune system, muscle growth, bones and tissue.

Home Made Recovery Drink

2011-01-24T14:10:00.000-08:00

A higher-fiber alternative to plain milk, this smoothie doubles as a smart breakfast or a milk shake-like treat. One serving of the smoothie contains 315 milligrams of calcium, roughly the same amount as a glass of milk. Freeze and store extra bananas in zip-top plastic bags so you can whip up this smoothie in a flash.

Yield: 2 servings (serving size: 1 cup)

Ingredients

1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)
Graham cracker crumbs

Preparation

Arrange banana slices in a single layer on a baking sheet, and freeze until firm (about 1 hour).

Place frozen banana and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.

Nutritional Information

Calories:: 216 (12% from fat)
Fat:: 2.8g (sat 1.5g,mono 0.8g,poly 0.3g)
Protein:: 9.8g
Carbohydrate:: 39.3g
Fiber:: 1.9g
Cholesterol:: 9mg
Iron:: 0.4mg
Sodium:: 145mg
Calcium:: 315mg

Military Fitness Requirements

2011-01-16T10:33:00.000-08:00

Military Fitness levels are inside your grasp if you can put your mind to it !

If your considering joining the Armed Forces you may want to read the rest of this article to gain a bit of knowledge on what is required to pass the fitness tests.

Lets start with the Basic Army Entrance requirements :

The fitness requirement consists of a 1.5 mile run that must be completed according to the time set for the particular Regiment/Corps that you are intending to join. The times range from 14 mins 30 secs down to 9 mins 18 secs and goes on what Reg/ Corps your intending to join.

Now the Army Basic Training Fitness requirements :

Complete a 12.8 km loaded march. Depending on which Corps or Reg you join you'll be carrying a weight of between 15 kg - 25 kg and must be completed within 2hrs and no less than 1hr 55 mins so not much scope for error there. This will include your weapon, helmet and body armour.

Aerobic Test - Starts with an 800 m walk / jog completed as a squad in a time of 4mins 50 secs and max of 5 mins. Immediately followed by a 1.5 mile run completed in the times below depending on gender and age....

Age	Complete in
Male
29 and under	10 mins 30 secs
30-34	11 mins
35-39	11 mins 30 secs
40-44	12 mins
45-49	12 mins 30 secs
50-54	13 mins 30 secs
Female
29 and under	13 mins
30-34	13 mins 30 secs
35-39	14 mins
40-44	14 mins 30 secs
45-49	15 mins
50-54	16 mins

Press Ups -

This is completed in a time frame of 2 mins and again depends on your gender and age .......

Age	No of Press-Ups
Male
29 and under	44
30-34	41
35-39	39
40-44	35
45-49	29
50-54	25
Female
29 and under	21
30-34	19
35-39	16
40-44	15
45-49	13
50-54	11

Sit Ups -

Again in a time frame of 2 mins and depends on age and gender.

Age	No of Sit Ups
29 and under	50
30-34	46
35-39	43
40-44	37
45-49	34
50-54	32

Next we will go on to the RAF Entrance Fitness Requirements -

The basic military fitness test for the RAF is a 1.5 mile run on a treadmill which needs to be completed within 12 mins and 12 secs for men and 14 mins 35 secs for women.

You may also be required to complete a beep test and do as many press-ups and sit-ups as you can do in a minute but you will be given more information on what you are expected to do when you apply.

RAF Basic Training Fitness Requirements - This has to be completed every six months and consists of 3 parts, Press Ups, Sit Ups and a Beep Test at the required levels and reps depending on age and gender.

Press Ups are completed in a time of 1 minute and the number depends on your age and gender.......

Age	No of Press-Ups
Male
Under 17	19
17-29	20
30-34	19
35-39	18
40-44	17
45-49	16
50-54	15
55+	14
Female
Under 17	9
17-29	10
30-34	9
35-39	8
40-44	7
45-49	6
50-54	5
55+	4

Sit Ups - These are performed in 2 minutes and the amount of reps you do depends on your gender and age.....

Age	No of Sit-Ups
Male
Under 17	32
17-29	35
30-34	32
35-39	29
40-44	26
45-49	23
50-54	20
55+	17
Female
Under 17	29
17-29	32
30-34	29
35-39	26
40-44	23
45-49	20
50-54	17
55+	14

Beep Test - The level you need to achieve depends on your age and gender.

Age	Beep test score
Male
Under 17	9.04 -10.09
17-29	9.10 -11.06
30-34	9.04 - 10.10
35-39	8.09 - 10.03
40-44	8.03 - 9.09
45-49	7.07 - 9.02
Female
Under 17	6.07 - 7.09
17-29	7.02 - 8.06
30-34	6.08 - 7.10
35-39	6.04 - 7.04
40-44	5.08 - 6.08
45-49	5.04 - 6.02

Lets move to the Royal Navy Entrance Fitness requirements -

The pre-joining fitness test for the Royal Navy is a 1.5 mile run on a treadmill in the times specified below depending on your age and gender -

Men:
15 – 24 12 min 20 secs
25 – 29 12 min 48 secs
30 – 34 13 min 18 secs
35 – 39 13 min 49 secs

Women: 15 – 24 14 min 35 secs
25 – 29 15 min 13 secs
30 – 34 15 min 55 secs
35 – 39 16 min 40 secs

Whilst in training you will have to pass the Royal Navy Fitness Test which consists of an 800m run which is completed as a squad in a time of under 5mins followed by a 1.5 mile run in a set time laid out below

Age	Time (mins)
Male
16-24	11.13
25-29	11.38
30-34	12.08
35-39	12.34
40-44	13.02
45-49	13.34
50-54	14.02
55-59	14.3
Female
16-24	13.15
25-29	13.5
30-34	14.28
35-39	15.09
40-44	15.52
45-49	16.41
50-54	17.15
55-59	17.57

You have also various other fitness test to clear before passing out, like the Assault Course, Obstacle Course a swimming test a PT session with press ups, sit ups, shuttle runs. So be prepared !

The Royal Marines Entrance Fitness Requirements are in 2 stages, First you have to do 1.5 mile run on a treadmill in under 10 mins then you will then be going to Lympstone for 3 days to complete various tests which will consist of - A three mile run completed in two parts first a squad run of 1.5 miles completed in 12.5 mins then a 1.5 mile personal best run which has to be completed in no less than 10.5 mins otherwise you fail PRMC.

A Bleep Test - expected to reach Level 11

Stress Tests -

60 press ups in 2 mins

2 mins rest

80 sit ups in 2 mins

2 mins rest

A minimum of 6 pulls ( full pull ups arms shoulder width apart from full hang to chest touching the bar)

Gym tests - five tests lasting 3 minutes

An Assault Course to be completed in 4 minutes

During the three days you will also be tested on your strength of mind to examine your determination, endurance and attitude. There is also a rope test to see how you are with ropes.

I hope this gives you some idea of what is expected of you when you join any of the British Forces good luck to you all.

If you want more information on joining any of the Armed Forces above then look for the link to the main site on this blog.

MILITARY FITNESS - Six pack Training

2011-01-10T14:26:00.000-08:00

People ask lots of questions on getting a six pack and there is a lot of information out there that is useful and some not so useful.
So how long to get a six pack ?
Well that depends on what effort YOU want to put in to get one, it could take from 4 weeks to 8 weeks or even longer, but remember its not only the workouts you do its also what you eat.
So I've come up with 10 tips that can help you towards a six pack doing simple tasks you do in your day to day life and adding things in your workout so check these out for great abs.

1) Brushing your teeth - yes its true, brushing your teeth the right way can help towards your six pack. So when you brush stand on one leg so it works your deep core muscles. A great short workout that creates a degree of instability that works the smaller muscles essential for core strength.

2) Breath - again you do this everyday, take a deep breath and hold it before the lifting phase of any exercise, then forcefully exhale on the return this will work your deep core by locating the TVA muscles responsible for a washboard stomach.

3) Circuit training - just a small circuit which consists of 4 exercises with no rest 10 reps of each and 4 sets with 1 mins rest between each set. This will burn fat, maintain muscle mass and burns calories after the session.

4) Snack before sleep - consecutive nights of poor sleep causes your muscle cells to become resistant to insulin which can lead to increased fat storage in your belly. So snack on high - fibre cereal such as a bowl of Shredded Wheat just before you go to bed. You'll sleep like a baby and gain a remarkably toned stomach.

5) Eat Kiwi Fruit and Peppers - these pack twice the amount of vitamin C than an orange, people that consume 500mg of Vitamin C burn 39% more fat while working out than those who have less than 100mg. Low levels of vitamin C impede your body's ability to use fat as energy.

6) Use the weight - the abs are some of the strongest muscles believe it or not they can take more than just your bodyweight. So while doing variations of crunches attach leg weights or hold a disc or dumb-bell above your head.

7) Grab a ball - use a swiss ball to multiply the effect of your crunches. Lying on a swiss ball so the ball is supporting the curve of your back, look at aiming for 10-12 reps without stopping or wobbling off the ball.

8) Keep it still - pilates, static stabilisation exercises use more core muscles than sit ups. The plank and side plank fire up your abs, so adopt the press up position now to get that six pack.

9) Abs last - leave any core - specific workouts until the end of your session. Working the abs first will fatigue them so you don't get the same benefits from workout moves such as squats.

10) Skip - this burns up to a fifth more calories than running and warms up multiple muscles. Try the skip step (moving your feet from side to side) to really flatten your stomach and hit the goal to your six pack challenge.

So there we are try some of these out for your six pack training and let us know how you get on.

MILITARY FITNESS - Royal Marine Fitness Test

2010-12-04T14:14:00.000-08:00

Before you even get to Lympstone you have to get through the careers office first which requires you to pass an interview, medical and fitness test. The Fitness Test requires you to pass a 1.5 mile run on a treadmill in under 10 minutes.

Only after this you get through to the second stage of applying for the Royal Marines and head over to Lympstone for the Pre-Royal Marine Commando Course (PRMC). A three day assessment held at the Commando Training Centre. This will push you to your limit and require mental ability to complete the following exercise elements for military fitness:

A three mile run to be completed in two parts :

A squad run of 1.5 miles to be completed in 12.5 minutes.

Then a 1.5 mile free run to be completed in less than 10.5 minutes or you will fail PRMC

Bleep test

In the Gym you are expected to complete the bleep test and get to at least level 11

Stress tests - A sequence of tests as follows:

• 60 press-ups in 2 minutes
• 2 minutes rest
• 80 sit ups in 2 minutes
• 2 minutes rest
• A minimum of 6 ‘Heaves to the Beam’ – full pull-ups with the palms facing away from the body (from ‘full hang’ to your chest touching the bar)

Gym test

A series of five military fitness tests each lasting for three minutes.

Assault course

A military fitness assault course be completed in under four minutes. First time your shown the obstacles the second time its all yours.

Then the bottom field test, which strictly you don't know about but YOU WILL find out.

This course also tests your strength of mind so there will be other tests to examine your determination, endurance and attitude and you will find some rope tests to assess how you work with ropes thrown in there somewhere.

Multi-Joint Exercises: Build Muscle In Less Time

2010-12-01T15:32:00.000-08:00

These are exercises that require the use of two or more joint motions in order to complete the exercise. These are also commonly referred to as compound exercises. An example of this would be a leg press, which involves a hip, knee, and slight ankle extension to press the resistance.

Linear Motion Exercises

These are exercises where the path of motion follows along a straight or linear line. A chest press performed on a Smith Machine is an example of an exercise with a linear motion.

Rotational Motion Exercises

These are exercises where the path of motion is a circular rotation around a fixed axis. Many resistance training machines provide this type of motion.

Curvilinear Motion Exercises

These are exercises that include an arching motion due to the joint's natural rotation. A barbell shoulder press could be an example of an exercise with a curvilinear motion if performed with this goal.

Singular-Plane Joint Motion Exercises

These are exercises that completely transpire in a single, perpendicular plane of motion. They can be any of the above types of motions or even combinations of them as long as the total motion remains in only one plane.

Dual- or Multiple-Plane Joint Motion Exercises

These are exercises that combine two or more motions in such a manner that the motion moves through more than one plane. An example of this motion would be performing a dumbbell front deltoid press while rotating the arms and dumbbells as they are elevated.

Singular-Plane Versus Multiple-Plane Joint Motion

For most people, conducting singular-plane joint movements is preferable to multiple-plane joint movements with most resistance-training exercises. The reasoning for this goes back to the same two principles this book is based on efficiency and safety.

Efficiency

Any time a joint begins to change direction or add a movement direction that takes the motion into a plane other than its original heading, other muscles are activated to accomplish the task. Once those muscles add their pull during the exercise, some of the resistance load is removed from the original primary movers. This results in a reduced demand on the primary movers and an increased demand on the secondary movers. This technique is fine if your goal is to stimulate as many muscles as possible with that one exercise. However, if your goal is to target a particular muscle or muscle group, staying with the original joint motion throughout the exercise would be advantageous.

If you are serious about losing belly fat and building muscle, don't wait any longer. The only way your body will change for the better is to take action yourself. Start today with a proven program called the truth about Six Pack Abs which shows you exactly how to boost your metabolism and burn body fat.

HOW TO BUILD MUSCLE

2010-11-30T15:24:00.000-08:00

Physique constructing physical exercise, of course, is the very best method to do away with the calories and burn fat. It's the very best solution that may assist a person with regards to packing on muscle mass fat. Exercising is as a result a fantastic step that 1 ought to think about so as to reside a wholesome life that's totally free of diseases and tension. The sacred guidelines have significantly helped people in losing fat and in maintaining the suggested physique fat.

These guidelines state that a person ought to at least consider food five times within a day right after each 3 or two hours if you want to build muscle or are doing exercise. This really is simply because you have to maintain his or her program full of amino acid and glycogens which are nutrients got from foods which are wealthy in proteins and from carbs too. In the event you would like to facilitate the development of the muscle tissues to the extreme ranges, you should make sure that you consider proteins in big quantities and carry out physique constructing practices frequently. In the event you don't eat as it's needed of you, starvation might come in and thus your physique will probably be forced to consume the muscle mass tissue and this may not bring about any progress to your health.

You ought to be ready to centre your bodybuilding program in a large compound movements for instance the presses and squats. By doing this you will probably be in a position to aim for efficiency effort and operate a number of muscle tissues with a couple of sets. Squats are in a position to train one's squads and they also train the lower back as a result direct operate for the muscle tissues that help throughout this physical exercise is minimal. This really is fantastic simply because it leaves much more on the recovery capability that assists within the development procedure when your resting.

An additional essential thing to note is that you simply don't carry out greater than thirty exercise sets throughout any exercise, less exercise is usually better whenever you wish to build muscle. You should try not to train more than two days consecutively simply because recovery period is essential for both the muscle tissues and also the entire nervous program. This really is so simply because when 1 takes a rest right after the physical exercise, the muscle tissues recover and this really is what facilitates their development. Numerous individuals ignore resting period not knowing that it's extremely essential for the muscle mass development.

With regards to building muscle mass fat, proteins are extremely important and it's suggested that you simply consider drinks which are wealthy in it instantly right after each coaching session for it to boost the insulin ranges and help in muscle mass protein synthesis. This may significantly lead to quicker development as you never expected. Breaks are also essential for the people who are involved in physique constructing activities. High intensity coaching for greater than four weeks calls for a break which ought to either consider 1 week and gives room for complete recuperation which in most instances promotes new development spurt. Make sure that you maintain the cruise control on by all means for you to meet your goals and reside a happy life.

STRENGTH TRAINING - Build Muscle

2010-11-29T15:11:00.000-08:00

Most of us have certain things we want. With some it can be something they would like to carry out or do. Some want certain things, in order to own them. In other cases people wish to be something or learn how to do something.

You might have a burning need to build muscle or gain strength, as an illustration. Many of us want that, and it's not too difficult to accomplish once you know how to. This short post will show you how you'll be able to build muscle and gain strength, if that is an objective you aspire to achieve. You need to find out how to build muscle and gain strength in 3 simple steps, please read on...

The First step - to watch what and how you eat!

Pay attention to the calories, protein and carbohydrate breakdowns and quality of food you eat. The reason you need to do that is you need to fuel the muscles of you body with exceptional nutrition. Simply stuffing yourself with poor quality food won't do it for you. It'll be important to avoid sugary, high fat and simple carbohydrate foods so as not to simply add more fat to the body.

It will be important to finish this first step carefully, carrying it out completely, correctly and well. If you do not then it will not matter just how much effort you put into the next few steps. A diet not completely clean with excellent nutrients will never be healthy nor will it build muscle or gain strength.

Step Two -

Get a really good home workout program (take a look on this blog, military fitness) or join a gym. You have to make a decision about when and where you will be able to work out. If you choose to work out at the gym ensure that you have enough time to honestly get there and do the work. In this step you should avoid costly contracts with a gym and end up getting locked in to something you don't use as well as extra add-on classes that you will never attend..

The Final step -
Create a workout plan and stick to it. Really think about your ability levels and include religious weight usage or your body mass. Getting lean and building muscle. The reason why this is important is the fact that if you do not have a specific plan to follow you won't be able to track your progress which is critical to the success of building muscle. With this last step it will be important that you avoid over simplifying by free weights or cardio. Be extremely detailed about what you want to accomplish and chart your progress.

It's best to follow every single one of these three steps carefully. Be sure to avoid the pitfalls and potential problems mentioned. If you do these things right, you should have few or no difficulties or problems.

You'll build muscle and do it effectively, with maximum speed and ease. Then enjoy each and every one of the benefits that will come with your success! You might even get the bug and want to continue your success.

MILITARY FITNESS - Back Workout

2010-11-25T04:31:00.000-08:00

Just came across a great 7 minute back workout you can do everyday that can not only relieve your current back pain but can reduce your chances of future back pain symptoms.
Is a quick and easy four exercise back workout and is designed to increase back strength and flexibility through endurance building movements that help stabilize your back muscles. The result should be strong, supple back muscles that will support during any activity, anytime anywhere.

If you do the back workout once a day everyday with no rest as the idea of the workout is to build endurance not strength. Doing these exercises daily you'll strengthen your spine - stabilizing muscles.

CURL UP -

Lie face up on the floor, left leg straight and flat on the floor. Right knee should be bent and the foot flat on the floor. Place your hands palms down on the floor underneath the natural arch in your lower back (don't flatten the back).
Now slowly raise your head and shoulders off the floor without bending the lower back or spine. Hold this position for 7-8 seconds, breathing deeply the entire time.
That's one repetition. Look at doing 4 reps on each leg.
This exercise will force you to work all your abdominal muscles while keeping your lower back in its natural arch. In minimizes stress on the spine while increasing muscle endurance.

CAT-CAMEL-

On your hands and knees, shoulder width apart slowly lower your head between your arms as you push up as high as you can with your back, rounding your spine.
When you reach the top of the movement, slowly lower your back as you lift your head up, extend the neck forward and up arching the lower back by moving the belly button toward the floor.
One rep is done, look at doing 5-8 reps for this back workout.

SIDE BRIDGE -

Lie on your left side with the knees straight and upper body propped up on the left elbow and forearm. Place the right hand on your left shoulder and slowly raise your hips until the body forms a straight line from the shoulders to the knees.
Hold the position for 7-8 seconds breathing deeply the entire time. Look at doing 4-5 reps on each side for this workout.

BIRD DOG -

Down on your hands and knees with the palms flat on the floor shoulder width apart, slowly raise and straighten the right leg and left arm at the same time. Hold the position for 7-8 second,s again breathing throughout.
Lower the arm and leg down and sweep them back into the starting position. That's one rep ! Look at performing 4 reps then switch sides.
This exercise works the lower back and middle back extensors ( muscles that help bend the back ) while producing half the stress on the spine that conventional back extensions create.

So there we are that's a back workout that strengthens the back in 7 minutes and you can do it everyday.

MILITARY FITNESS

2010-11-23T15:22:00.000-08:00

Military fitness is hard, physical and very disciplined. Its aim is to push people to their physical and mental limit to see what sort of character they are and to see them under pressure. At the end of basic training of military fitness trainees should have the necessary skills to work under extreme pressure and have the fitness to carry out their duties.

Army fitness, royal marine fitness and any other force tend to go down the lines of using their own body weight and lots of circuit training workout routines in the gym or outdoors.
The workout routines usually consist of exercises like - press ups, sit ups, lunges, pull ups and shuttle runs. If you look at some typical workout routines for military fitness you will see a pattern of how they use different exercises to work different areas of the body.
For example -
Arms,Chest,Shoulders they would choose exercises such as - press ups or pull ups as theses work most parts of the body.
Stomach and Core they would use exercises such as - sit ups, crunches, leg raises or hanging leg raises.
Legs they would look at squats, lunges or step ups.
Overall Fitness they would use short shuttle runs to push you even more.
A typical workout routines could look like this -

Arms/Chest/Shoulders - press ups
close arm press
tri dips 10 reps of each exercise
incline press
dips
pull ups

Stomach - sit ups
sit up twist
crunchies 20 reps of each exercise
leg raises
hanging leg raises
cycling twists

Legs - squats
lunges
step ups 20 reps of each exercise
pistol squats
duck walk
squat jumps

In between each exercise do a 50m shuttle runs (25m out 25m back) and do one after the other starting from arms through to legs to you complete a total of 18 exercises. Rest for 2 minutes and do it all again.
If you were crap, which 99.9% of the time you were you would either go on the ropes or you'd be on your knees doing more press ups.
These are great workout routines for losing weight, toning up and great for flexibility. There were guys and girls who were on the border with their weight joining who lost a fair bit of it over the space of 4 weeks and you could see muscle coming through, so why not try some military fitness.

Muscles Of The Body

2010-11-17T15:19:00.000-08:00

If you become familiar with the muscles of the body you can actually gain great benefits than simply allowing you to talk shop with your mates at the gym when working out. The more information you get on the muscles your working the more you can improve on areas your not doing so well at and improve what your working.

So lets start looking at the muscles of the body :

The lower body muscles - 1. Quadriceps femoris - a group of four muscles at the front of the thigh. They are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role is to extend the leg from a bent position.
   2. Hamstrings - found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. They are used to flex the knee in the act of pulling the heel towards the buttocks.
   3. Gluteals - they make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. Gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.
   4. Hip flexors -found opposite the glutes on the front of the pelvis which consists of the psoas major and iliacus and raise the leg to the front.
   5. Calves - consist of the gastrocnemius and the soleus and their role is to extend the foot at the ankle.

The core muscles - core muscles are the key to the muscles of the body and lock down parts of our torsos to give us extra stability when our bodies need it, for example, when throwing a ball or picking up a toddler. The three most important core muscle groups are:

Pelvic floor muscles - they support the pelvic bone and in doing so provide support for the organs like the bladder and maintenance of continence in the urinary and anal sphincters. In women it facilitates birth by resisting the descent of the presenting part, causing the baby to rotate forwards to navigate through the pelvic girdle.
Transversus abdominis muscle - helps to compress the ribs and viscera and provides thoracic and pelvic stability.
The multifidus - a very thin muscle deep in the spine which spans three joint segments and works to stabilize the joints at each segmental level.
Abdominal internal oblique muscle - the intermediate muscle of the obdomen in performs two major functions, one it acts as an opponent to the diaphragm and helps to reduce the volume of the chest cavity during exhalation. Second function is its contraction rotates and side bends the trunk by pulling the rib cage towards the hip and the lower back.
Abdominal external oblique muscle - pulls the chest downwards and compress the abdominal cavity which increases the intra abdominal pressure as in a valsalva maneuver.
Rectus abdominis muscle -an important postural muscle responsible for flexing the lumbar spine and assists with breathing and playing an important role in the respiration.
Erector spinae muscles - a bundle of muscles and tendons in the back they allow unilateral flexion and bilateral extension of the spine.
Diaphragm - functions in breathing, enlarging the cavity which then creates suction that draws air into the lungs.

Upper body muscles - Upper back muscles - trapezius muscle is a triangular shape that runs from the centre of the back right up to the neck and running across the shoulder blade. It stabilizes the shoulder blade and provides a base for the movements of the arm and creates a shoulder girdle for stability to the upper body.
rhomboids - small muscles in the centre of the back that help maintain good posture.
Shoulder muscles - deltoids are wrapped around the top of your shoulders and split up in three areas, front, side and rear. They give the shoulders their versatility and range of movement.
rotators are four small muscles beneath the shoulders and help to hold your arm in place.
Chest muscles - pectorals, everyone talks about these two large muscles that run across the surface of the chest and generally come into play when you push something or hug someone.
Arm muscles - everyone wants big biceps, they are situated at the front of your upper arm and work when you bend your arm or pick something up.
triceps are at the back of the upper arm and oppose the biceps. They come into play when you want to straighten your arm or push something.
forearms muscles run from the wrist to the elbow and there are loads of them that do many different jobs.
This is just a short overview of the major muscles of the body and more simple ones for you to know when training.

Desperate Weight Loss Methods - Lose 30lbs In One Month

2010-11-07T11:57:00.000-08:00

If you are looking for some Desperate Weight Loss Methods, you have come to the right place. With the warmer months upon us or coming up fast everyone is rushing to lose that extra baggage accumulated over the winter months. It's now time to pull out the big guns and get to work so that you can look great for the summer months. If you are looking to drop about 30lbs. this month, there are a few things you will need to start doing immediately to get the ball rolling. Here are a few things to start focusing on right away.

Realize that Calorie Shifting is the Key to Rapid Weight Loss.

The way that your body decides how many calories it will burn on any given day will be determined on what you ate the previous few days. Your body has a memory of how it burned calories by the food intake you had over the past 3 or 4 days, so it will naturally burn the same way for the next up coming days. This is where you can TRICK your body into burning tons of calories that you normally wouldn't burn. You are effectively boosting your metabolism ten fold allowing you to drop a massive amount of weight very quickly. This desperate weight loss method isn't as well known as it should be.

Start a Circuit Training Routine to Increase Your Calorie Burn.

Positively, without a doubt, my favorite training for fat loss is circuit training. The idea is very simple but it works so well I start out all my new clients on this type of program to really kick start their weight loss. What you will need to do is pick 3-5 exercises with a low to moderate amount of weight and do each for 2 or so minutes, then with minimal rest between sets, continue moving on to each exercise station. This has a great anaerobic effect and really helps raise your metabolism for the day whenever you do it!

These two methods will get you started on losing 30lbs. within the next month. Sometimes desperate weight loss methods are those that should be done anyways.

If you are ready to lose 30lbs. in the next month , visit: http://simple-weightloss.com/fatloss to learn how you can get started today!

STRETCHING EXERCISES

2010-11-05T07:11:00.000-07:00

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching exercises are good for a tired body and also for a stressed mind and spirit.

Dumbbell Workouts - Your 3 Best Options

2010-11-04T07:30:00.000-07:00

Have you ever looked for dumbbell workouts on the internet or in books and magazines? If you have, I'm sure you've come across "typical" dumbbell workouts. You know the kind I'm talking about, dumbbell exercises targeting small muscles with light weight dumbbells like the bodybuilders do.

Well, I've got some news for you. The "typical" dumbbell workout doesn't even scratch the surface of what true dumbbell training has to offer. It actually distresses me to see this powerful exercise tool underused like it is. People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.

Ok, for those of you who don't know what a "typical" dumbbell workout is, here is an example:

Dumbbell Lunges 3 sets of 10 repetitions

Dumbbell Flys 3 sets of 10 repetitions

Dumbbell Military Press 3 sets of 10 repetitions

Dumbbell Curls 3 sets of 10 repetitions

Dumbbell Kickbacks 3 sets of 10 repetitions

Then do 30 minutes of your favorite aerobic exercise.

Does this dumbbell workout look familiar?

Ok, doing the above dumbbell workout isn't terrible. But it doesn't compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I'm about to describe. It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!

Dumbbell Workout Option #1: Super Sets

A super set is when you do two dumbbell exercises back to back. So, instead of doing one set, resting and then doing another set of the same exercise, you'll change exercises. You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets. Either way super sets are very beneficial.

Why?

Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance. To take full advantage of supersets, I pick two non-competing exercises for each superset. So, the muscles used for the first exercise rest while you perform the second exercise. This allows you to get through the workout quickly!

I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts. Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!

Dumbbell Workout Option #2: Timed Circuits

A circuit is when you perform a series of dumbbell exercises in a row one after the other. Normally, you would do a certain number of repetitions for each exercise before moving on to the next. But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time. I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.

Why?

Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy. This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat. Plus, the fast pace of the workout builds powerful heart and lungs.

Dumbbell Workout Option #3: Peripheral Heart Action

Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises. The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time. I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.

Why?

Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress. The result? A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence. You'll truly be prepared for anything that comes your way. Plus, that ugly fat melts away!

As you can see, the dumbbell workouts I describe are quite different from the "typical" dumbbell workout above. And the differences make these dumbbell workouts so effective. So, this leaves only one question. "Are you getting the most out of your dumbbell workouts?"

Coach Eddie Lomax, author of Superior Dumbbell Workout, invites you to learn the 5 hidden secrets of dumbbell workout routines and start performing dumbbell workouts that simultaneously build strong muscle, boost cardiorespiratory endurance and burn fat!

WORKOUT ROUTINES - Build Muscle Fast With Circuit Training

2010-11-03T00:28:00.000-07:00

If you're looking to build muscle as quickly as possible, there is no doubt you've read up on a lot of different programs out there designed to build muscle.

There is the five by five program, which delivers top notch strength results, there is an upper-lower body split program, which is good for long term hypertrophy, then there are circuit training programs, which are great when you want to look bigger fast.

Muscle Pumps

The thing with circuit training is that it will essentially fill your muscles with blood, making them seem that much larger.

If you want to look more muscular instantly, circuit training is a good way to do this. You'll get a build-up of lactic acid (why you feel a 'burn' when you're doing circuit training), and this lactic acid will take a while to be completely cleared from the muscle cell.

Until it is, it'll appear as though you have bigger muscles.

Short-Duration

Now, one thing to keep in mind with circuit training is that this muscle pump is not going to last forever. This type of program is best for those who have some type of event coming up that they want to look muscular for.

A week after the workout, you'll most likely be pretty much looking like your usual self.

That's not to say there isn't long-term benefits from incorporating circuit training into your workouts once in a while - there is, just that it isn't a type of program you should be doing everyday, all the time.

Better is to just do it a week before that occasion where you want to appear muscular, and then do it maybe once every four weeks for a couple of sessions otherwise.

How-To Do Circuit Training

So, to set up a circuit training program, you'll want to choose 5-6 different exercises that will work the main muscle groups in the body. Typical examples include squats, deadlifts, lunges, bench press, military/shoulder press, rows, pull-ups, lat pull-downs, and so on.

After you've selected the movements, you'll complete one set of one exercise and then move right to the next with as little rest as possible.

Once that's finished, move again to the next and complete your way through until each exercise has been performed for a single set.

At that point, then you can take a short break, but limit it to about a minute or two.

Complete this workout routines for three to four total cycles and call it a day.

Note that due to the reduced rest you will be doing, chances are you will be lowering the weight quite a bit, but don't worry, that's supposed to happen. If you attempted to keep the same intensity, you'd just tire out after a single cycle and the goal wouldn't be reached.

So, next time you want to get as big as possible as quickly as possible, give circuit training a try.

Learn more advanced options to build muscle with workout routines..

For a free muscle-building report and a complete workout program and diet plan, please visit http://www.muscleadvantageplan.com

WORKOUT ROUTINES - The 100 press up challenge

2010-10-31T14:05:00.000-07:00

Try this home workout routines to complete a total of 100 press ups without stopping.
I was looking at completing a 100 press ups so I came across this workout routine to get me there, in a total of 6 weeks I will be looking to complete a 100 press ups without stopping to prove to you it works and I'll be putting the video up to prove it.
In that time I should be burning an extra over the six weeks 17,073 calories.
Hows That sound ?
So here it is for you to try :

For each week complete the number of reps specified each day 3 times a week then at the end of each week complete the maximum reps without stopping. Don't forget to rest in between days.

Week 1
   11 reps rest 45 secs 12 reps rest
   9 reps rest 9 reps rest

Do this home workout 3 times this week resting between days, at the end of the week complete at least 13 press ups without stopping.
If this is to easy for you then try holding the press up in 3 positions, the top, the middle and the bottom for a few seconds. This puts your muscles under more tension thus boosting your growth.

WEEK 2

   16 reps rest 17 reps rest
   14 reps rest 14 reps rest

Again do this routine 3 times a week and at the end of the week complete at least 20 press ups without stopping.

WEEK 3
   22 reps rest 30 reps rest
   20 reps rest 20 reps rest

Once again do this routine 3 times a week and at the end of the week complete at least 28 press ups without stopping.

WEEK 4
   29 reps rest 33 reps rest
   29 reps rest 29 reps rest

Again do this home workout 3 times a week and at the end of the week complete at least 40 press ups without stopping.

WEEK 5
   20 reps rest 20 reps rest 24 reps rest
   24 reps rest 20 reps rest 20 reps rest 22 reps rest

Now its getting a bit tougher for you but keep it up and do this routine 3 times a week. This time complete at least 50 press ups without stopping.

WEEK 6
   26 reps rest 26 reps rest 33 reps rest 33 reps rest
   26 reps rest 26 reps rest 22 reps rest 22 reps rest

Now your nearly there. Don't forget do this routine 3 times a week and then at the end of the week complete at least 60 press ups without stopping .

Your there and just think you have done a total of 2676 press ups so what you waiting for get down and bang the 100 out !

If you fail any of the weeks go back and do that week again. If you'd like to get to the 100 faster then place your hands closer together so there narrower than your shoulders.

Have you done the hundred ? If so prove it ! Leave me a comment about your home workout and I'll mail you back and get the video up on the blog .

WORKOUT ROUTINES - Body weight Workout

2010-10-25T23:32:00.000-07:00

What's better than cardio? Both interval training and bodyweight circuit training are great alternatives for weight loss and fat burning. Plus, with body weight workouts, you can sculpt your lower and upper body, and your abs, great workout routines!

Thousands of men and women are giving up slow, boring cardio training and making the switch to body weight circuits to help them lose fat and get lean.

You too can take a break from normal cardio and intervals, and replace this portion of your training with the appropriate intensity bodyweight circuits. Or you can combine cardio and bodyweight exercises together within the same workout.

If you're looking to replace your cardio with bodyweight circuits, I generally recommend starting with easy bodyweight circuits. Once you are familiar with the basic bodyweight exercises, you can create your own body weight workouts - you are limited only by your imagination.

Here are my Body weight workout routines guidelines again:

When putting together a BW circuit, I like to go in this order:

Squat (total body warmup)

Lunge (pause at bottom to stretch psoas and rectus femoris)

Pushup (upper warmup)

6 main exercises, alternating between lower body & Upper body exercises

Finish with 2 ab exercises

You can do all of the above as 1 giant circuit, or split it up into three components like this:

A - Warm-up exercises (Squat, lunge, pushup): Go through each 2 times

B - 3 pairs of upper-lower exercises for main cardio effect: Go through each 1-3 times

Here's a great possible workout routines:

Siff Lunge

Decline Pushup

Bulgarian Split Squat

Inverted Row

Step-up

Shoulder-Press Pushup

C - Finish with 2 ab exercises: Go through each 1-3 times.

You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect - and this allows you to do more reps per set.

Body weight workouts are incredible for muscle definition, fat loss, and getting those ripped abs.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.

Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig's body weight workouts for fat loss help you lose fat without any equipment at all.
I hope this gives you a great insight of workout routines you could try yourself.

WORK OUT DIET

2010-10-24T13:13:00.000-07:00

I always have clients that ask me for "Desert Island Workouts", meaning if they were trapped on a deserted island with absolutely no equipment (as they often are in their hotel rooms or when at home), what could they possibly do to burn fat and maintain muscle mass.

The solution is simple. With a little creativity, you can do dozens of bodyweight exercises and work out diet to burn fat fast. Let's use one of my patented Bodyweight Cardio Circuits as an example.

When putting together a work out diet, I like to go in this order:

1) A fast, dynamic bodyweight exercise (jumping jacks or running in place)

2) A bodyweight squat (put your hands behind your head to work your upper back)

3) An easy pushup (regular or close grip, kneeling if you are a beginner)

4) A single-leg exercise (such as a walking lunge)

5) An upper back exercise (pullups, chinups, or inverted rows if you are lucky enough to have something to hang on, otherwise you can use resistance band rows or dumbbell rows - unfortunately, if you are truly stuck on a deserted island, you don't have much you can do here)

6) Another single-leg exercise such as split squats

7) A total body ab exercise (mountain climbers are great)

8] Finish with a total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)

Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.

BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program. If you are advanced, you can start with 2-3 circuits per workout.

So have a great time with these fun bodyweight cardio workouts...

Then say goodbye to long, slow, boring, montonous cardio forever!

Discover the 5 weight loss myths and work out diet at TurbulenceTraining.com

Click here for a free workout and sample meal plan for men and women help you lose fat in the comfort of your own home.

Blast Fat With Bodyweight Circuits

2010-10-24T13:04:00.000-07:00

More and more people want or need to burn fat and most will give up
after getting little or no results. The reason they don't get the results is
because they are not doing the right bodyweight circuits that will burn fat and
build muscle all at the same time.

Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.

The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.

Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.

When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.

Bodyweight circuits are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how the
military gets men and women in shape and ready for battle in record
time.

Just to show the benefits of a bodyweight circuit try this sample circuit:

10 pushups-

10 bodyweight squats-

10 jumping jacks-

10 situps

There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.

The circuit should be done as fast as possible for five to fifteen minutes.

John Grube is an expert on the subject of bodyweight circuits. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com

8 MINUTES ABS WORKOUT

2010-10-24T02:00:00.000-07:00

An 8 minutes abs workout that will get you going on your way to a 6 pack.

Work Out Routines

2010-10-21T12:21:00.000-07:00

Circuit training is such an effective way to burn fat and get into shape. Very often when you think of circuit training routines, you may immediately think that they can only be performed in a gym. Utilizing gym machines offers a great circuit training workout, but you can also get just as great a workout at home using your own body weight.

Some Basic Equipment for a Home Circuit Routine

Many circuit routines don't require any equipment. However, if you are able to purchase the following basics, you can implement them into your workouts to help increase your fat burning potential.

Set of dumbbells
Stability ball
Bench
Resistance bands

There are tons of circuit training workout routines that you can perform using the above basic fitness tools. Once you have learned a few routines, you will be amazed at how intense a workout you can get right at home. This is a big benefit for time-crunched individuals or those who don't like gyms.

Benefits of Circuit Training

Studies have shown that including circuit training workouts into your routine burns fat more effectively than slow, study, boring cardio workouts. You can also save time performing circuit training. The exercises are performed back to back with little rest in between sets, your workouts are can be completed in as little as 30 to 45 minutes. With proper nutrition, you can build strength and lose weight with a minimum of 3 workouts per week.

The boredom you may experience with typical cardio exercises is no longer an issue. You can get a great workout in less time, at any time, and almost any place. Circuits can be done at the gym, at home, in the park, at the beach, or wherever you choose.

Strength is also improved with continuous use of circuit training. You will begin to notice an improvement in daily activities as well as improvement in basic body weight exercises such as push-ups and sit-ups. I feel like I get a much better workout using circuit training compared to running for 2 miles. While I still like to run, I use circuits with my own body weight to improve my overall strength.

One of my favorite things about circuit training is that it can be done almost anywhere at anytime.

Read more about Body Resistance Circuit Training on my fitness blog to watch examples of circuit workout routines as well as learn more about the benefits of using them.

Get the most out of fitness! Visit www.tryingfitness.com for informative fitness interviews, motivational articles, and helpful tips to help you become a healthier you!

WORKOUT ROUTINES - Circuit Training

2010-10-21T12:13:00.000-07:00

Circuit training will take you through a series of exercise stations, with short rest periods between each station. The amount of stations can range 4 to 10.

Traditionally, circuit training programs were developed to increase muscular endurance and included exercises to help improve muscular endurance such as the bench press, push-ups, leg press and sit-ups.

A circuit would consist of 4 to 10 stations with a low impact aerobic warm-up and cool-down station (you might use a stationary bike). The exercise stations could be set-up using free weights and/or weight machines that train one muscle at a time.

An example of circuit training exercises using your environment is par course exercise training. This style intersperses jogging or walking with numerous strength, flexibility and muscular endurance exercises.

Aerobic circuit training for women is particularly very popular. Four to eight aerobic exercise stations are used with one to five minutes per station with a 15-30 second rest between stations, this is considered one circuit. The different stations will be set up with stationary cycling, elliptical rider, treadmill, stair climbing on a stair master at a moderate pace and the use of a rowing machine.

It will depend on the number of stations that are set-up but the number of circuits completed usually adds up to 20 to 60 minutes of aerobic exercise.

One thing to remember that will help you to be successful is to not train to failure at each station. What I mean by this is when the appointed time is coming to an end for that station, you should be able to complete the designated time with out having exhausted yourself.

You should be training some where between 50 percent and 70 percent of your functional capabilities

When participating in circuit training you will notice an increase in strength, improved muscular and aerobic endurance and last but not least weight loss.You can also do many different workout routines.

Hans has been involved with health and fitness for the past 30 years. Hans believes that the way to stay young is through exercise and good nutrition. [http://healthcareandbeauty.net/blog/category/health-and-weights/]

The 3 Day Workout Upper Body Strength & Mass Building Program

2010-10-20T13:53:00.000-07:00

When you go to the gym, it is very likely you see people performing a vast array of lifting and exercising techniques, and while these "exotic" techniques do work for certain muscle groups and specific desired outcomes, but for pure strength and mass building, the same basic lifting techniques people have always done are simply the most effective. Bench press, military press, squats, pull-ups and dips are still the most effective way to efficiently build mass and increase strength.

I won't go into complex rep sets and particular lifts; this is more of a general guide to productive lifting. It is directed by a simple concept: lift as much weight as possible. Sounds simple right, it is, but it's maybe not what you're thinking. A simple mathematic equation explains this concept: pounds x reps x sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs x 10reps x 3sets = 3000lbs. total. Now if your goal is strength and mass, you should increase your weight approx. 35-45%, reduce your repetitions to 5, but increase your sets to 5, then the equation looks like this: 140lbs. x 5reps x 5sets = 3500lbs. giving you an extra 500lbs. lifted (or a 17% increase) per set group, thus building mass and strength faster than traditional 10rep 3set lifts. This mainly only applies to the more basic core exercises such as bench press, pull ups, military press, and squats.

The second basic principle of effective mass and strength building is to remember that resting your muscles is JUST AS important as the workout itself. Muscle doesn't build while you're working out, it builds during the rest periods in between workouts (mainly at night while you sleep) . Therefore, if you are going to work out back to back days you need to make sure you don't use the same muscle group(s) as you did the day before. I like to think of it as having main muscle "groups". They are not technically grouped muscles, but you'll understand what I mean in a second. When you do a bench press the two major muscles involved are your chest muscles and triceps. So we'll call that muscle group 1. When you do a pull-up, the two major muscles involved are your

latissimus dorsi (we'll refer to as Lats) and your biceps. So we'll call that muscle group 2. The last major muscles on your upper body are your shoulder muscles, and when you do a military press you use your shoulder muscles and triceps. So we'll call this muscle group 3. Now you'll notice that your triceps are involved in two different muscle groups. Therefore a typical workout week would go something like this:

Day 1:

Bench press -2 different exercises such as regular bench & incline bench, or regular bench and dumbbell press or some variation (works: chest, triceps)

Butterflies- Using a machine or dumbbells (3 sets of 8 or 10 is sufficient) (works: chest)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Day 2:

Pull ups/Lat Pulls- 2 different exercises such as pull-ups and lat pulls, or lat pulls and bent over rows (works: lats, biceps)

Curls- 2 different exercises such as barbell and dumbbell curls, or barbell and cable curls (works: biceps)

(Would be a good day to throw in your trap and forearm workouts if wanted)

Day 3:

Military Press (standing or seated)- 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation (works: shoulders, triceps)

Lateral raise/Front raise- 3 sets of 10 is sufficient (works: shoulders)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Now the main part of all this is to split up the days you work your triceps. Since they are used in two core muscle groups, to get the most strength building for your chest and shoulders you will want your triceps fully rested, so as I said you can, "lift as much weight as possible", to get maximum gains.

Lastly, if you've been to your local GNC you've seen the plethora of pills and liquids and powders and just about anything else you can think of promising to bulk you up fast. In the end, the most productive and cost effective way to supplement your workout is good old fashioned protein. Fish, chicken, eggs, peanuts (peanut butter), and milk are all excellent sources of protein. And as for a supplement, protein drinks are the probably the best way to go. Since I'm not too fond of the thick protein "shakes", I personally like the clear liquid protein drinks, they taste kind of like Kool-Aid. One I use regularly is IsoPure. They are about $3-4 bucks a piece, but they do contain 40 grams of pure protein, and you can drink them down a whole lot easier if you are have trouble stomaching a blender full of chocolate shake.

Like I said this is a basic strategy for anyone unfamiliar with fundamental strength and mass building workout regimens. It is by no means a strict guideline that must be followed to the letter. One of the biggest parts of keeping a regular workout program is not getting burnt out. If you don't feel like doing a certain exercise a certain day, don't force yourself to do it. People will disagree, but they are the same people that work out as hard as they absolutely can for 6 weeks then get burnt out for a year, which achieves nothing. Slow and steady wins the race. But if you follow these simple steps, keep it fun and stay persistent, you'll soon see you're achieving your ultimate goal, which is results.

John Chilton is co-founder of Platypus PC Inc

WORKOUT FOR SHOULDERS

2010-10-20T13:47:00.000-07:00

Would you like broader shoulders? It's no secret that having a pair of broad shoulders creates a sense of masculinity and dominance that no other muscle group can recreate. But building broader shoulders is easier said than done, with so much information out there, it can quickly become a confusing task to try and decide which exercises you'll use to make your shoulders wider. In this article I will simplify this task for you, giving you 3 of the most effective exercises you can use to get broader shoulders in the shortest time possible.

Standing Military Press: The standing military press is the most popular exercises for all round shoulder growth. It mainly hits the front head but also targets the side head of your deltoid (shoulder muscle), which is the head that controls how wide your shoulders look. Make the standing military press the priority of your shoulder workouts.

Barbell Upright Rows: The barbell upright row is extremely effective at targeting the side head of the shoulder muscle, as well as this, it will also to some degree hit your trapezius and upper back muscles. But also note that this exercise has in the past been notorious for creating rotator cuff injuries, utilizing a close grip to the upright row will prevent any chance of injury.

Side Lateral Raises: The side lateral raise is one of the only isolation exercises designed primarily to make the shoulders appear wider. This exercise should only be performed with a fairly light weight to prevent possible injury. If you have extremely narrow shoulders, I recommend adding this to the very start of your shoulder workouts to pre-exhaust the muscles and shock them into growth.

If you stay consistent with a solid workout program, include all of the exercises above and also have a good diet, you will start building better looking and broader shoulders in no time at all.

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BODY WEIGHT WORK OUT

2010-10-19T13:06:00.000-07:00

A GREAT WORKOUT ROUTINES FOR THE GYM OR AT HOME

WORKOUT ROUTINES - Military Fitness

2010-10-17T02:24:00.000-07:00

Workout routines were great in the forces and great for military fitness. Here is a workout we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.

So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.

Close Arm Press                      10 reps
Sit Up Twists                          20 reps
Squats                                    30 reps

Wide Arm Press                      15 reps
Sit Ups                                   20 reps
Lunges                                   30 reps (15reps on each leg)

Tri Dips ( on a wall / bench )    20 reps
Crunchies                               20 reps
Step Ups ( on a wall /bench )   30 reps

Press Ups                              15 reps
Leg Raises                             20 reps
Squat jumps                           30 reps

Do this gym free circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.

After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,

Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors

Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.

Finished the circuits so time to stretch off and warm down.

This gym free circuit may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.

Building Leg Muscle - Workouts To Tone Up Your Legs

2010-10-12T23:28:00.000-07:00

* BARBEL LUNGES

Your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.

* ONE LEG HACK SQUATS

A very intense exercise so you need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.

* CABLE INNER THIGH PULLS

To help tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips. Pull your belly button into your lower back as I always preach.......and you are set.

Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.

Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.

Article courtesy of Jason Thomas. Discover How You Can Build Muscle With Immediate Effective Results Using Proven Simple Steps, Go to: [http://omni-innotech.com/BuildMuscle.html]