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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, August 31, 2012

Core Revelations

Use These Tips And Shortcuts To Unmask A Six-Pack

core revelations


It's familiar advice that achieving a six-pack is 30 per cent training, 70 per cent nutrition. But that doesn't mean Living on brown rice and whey. "After consistent 'clean' eating, your metabolism can slow down," says personal trainer and body anatomy expert Joe Lightfoot. "One carb-heavy meal a week can kickstart your fat loss and refuel your energy." Make Sunday spag bol day.


Start taking things to work. "Anti-lateral flexion movements, such as holding a heavy bag in one hand, work your abs because you are forced to resist a side-bending motion," says Lightfoot. "They also give a big metabolic hit." Alternate your holding arm, tensing your abs as you walk. Up the intensity by taking stairs two at a time. And try not to drop your bag.


"You need vitamin D to avoid muscle wastage and maintain fat burn," says Lightfoot, who recommends dairy foods as a healthy source. Try a yoghurt that's been supplemented with vitamin D - you'll save on empty kilojoules from fatty, sugary desserts. Vitamin D also helps the body absorb calcium, which is vital for bone strength.


Exercise doesn't have to involve hardcore gym sessions. "The key to maintaining a Lean physique and developing visible abs is to increase non-exercise physical activity," says Lightfoot. "Walk around during TV ad breaks, park further away from destinations, use a shopping basket instead of a trolley, and always opt for the stairs."


Train more of your core in half the time. Regular crunches put your abs through just half of their potential range of motion, but performing myotatic crunches lets you extend them fully, activating your hard-to-hit inner core as well. Lie on a Bosu ball, with your knees bent. Crunch up and extend all the way back as you return, curving your spine. Resist the temptation to trampoline.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.