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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.

Sunday, October 30, 2016

What is Involved in the Brazilian Butt Lift?

A hundred years ago, nobody realized how much importance would be placed on the shape of a persons butt – but today, that is a reality. Everyone wants a nice looking behind, and they will go to just about any extreme to get it. What is involved in the Brazilian Butt Lift? There are two types of Brazilian Butt Lift that you can consider.

Is it Cosmetic Surgery?

One type of Brazilian Butt Lift is actually a form of cosmetic surgery. This is also known as butt augmentation – similar to breast augmentation – where the butt is essentially either made to be bigger, or to be shaped differently than it is naturally shaped. To make this happen, fat is taken from another area of the body, and injected into the fat cells of your buttocks. The fat is purified before it is injected. This requires hundreds of injections, in most cases. This type of cosmetic surgery is not suitable for everyone. For example, if you are really thin and have no extra fat on your body that can be used, you may need butt implants instead of injections.

Is it a Workout?

The other type of Brazilian Butt Lift is a workout routine. This routine was developed by Leandro Carvalho, and is sold through Beach Body. The workout is designed to work the muscles in the buttocks so that the butt is reshaped and lifted. Classes are available worldwide for this workout, but you can also purchase DVDs that you can use at home. Swimsuit and runway models have made this a very popular workout.

The workout consists of working the three major muscle groups in the buttocks, and promotes the slimming of the hips and thighs. This alone gives the butt a different shape, but on top of this, by working the major muscles in the buttocks, the butt is also lifted – without surgery.

Which Brazilian Butt Lift is the Right Choice?

The right choice for you, between the workout routine or cosmetic surgery, depends on to what extremes you are willing to go to in order to have a nice looking, shapely butt. For some people, the cosmetic surgery choice is the only feasible option simply because of the way that they are naturally built. For others, the workout is the better option.

Because any type of surgery has risks associated with it, and because it can be extremely expensive, your best option is to invest in the workout first, and see if that will work well for you. If it doesn’t work for you – and it should if you are doing the workout as often as you should be – only then should you consider cosmetic surgery.

Wednesday, October 26, 2016

What is the Insanity Workout?

If you are in the market for a new exercise workout, or you are just getting into working out, you may have heard about the Insanity Workout, and decided that you might like to try it. Before you being, you need to know what the Insanity Workout is.

insanity workout

What Exactly is the Insanity Workout?

The Insanity Workout is a collection of 10 DVDs and a meal plan that is guaranteed to show results within sixty days of use.  The workout uses an interval training style, using bursts of energy and exertion, instead of continual movement.

Each DVD begins with a warm up that lasts three to five minutes. You will then have thirty seconds of high intensity exercise, followed by one minute of low intensity exercise. This is followed by forty five seconds of high intensity exercises, and another minute of low intensity exercise, followed by sixty seconds of high intensity exercise, and another minute of low intensity exercise, and finally ninety seconds of high intensity followed by another minute of low intensity. This is called going up the pyramid. Following this, you come back down the pyramid, doing the entire routine – or intensities – in reverse.

Is This the Right Program for You?

The Insanity Workout is touted to be one of the hardest, most intense workouts to ever be put on DVD. What this means is that it is not designed for beginners, although a beginner could benefit from it. Do not expect, however, to go from being a couch potato to working through an entire workout with any degree of ease.

With that said, if you are not in good physical condition to begin with, you should probably look at a program that is more suited to people who have not been working out, or for beginners, and work your way up to the Insanity Workout program.

Don’t Be Confused

Many people confuse the Insanity Workout with the book that was written by Susan Powter – Stop the Insanity. While both deal with weight loss, the Insanity Workout is a collection of ten DVDs with workouts, and not a book. Susan Powter wrote Stop the Insanity, and the Insanity Workout was produced by Shaun T, and is sold through Beach Body.

Saturday, October 15, 2016

How to Measure Fitness

If you’ve been working out, and you are the proper weight for your age, gender, bone structure, and height, you may think that you are in top physical condition. The sad fact is that this isn’t necessarily true. You can never just assume that you are in great shape – you must confirm it. You need to know how to measure fitness in the truest sense.

measure fitness

Tools to Measure Fitness

In order to determine how truly fit you are, you will need some tools to help you determine this. You will need a flexible measuring tape, a hard yard stick, a watch or stopwatch, duct tape, and another person to help you out. You should also have a pen and paper handy for recording information.

Measure Your Aerobic, Muscular, and Flexibility Fitness

To measure your aerobic fitness, take your heart rate, walk one mile as quickly as you can, and then take your heart rate again. This can be done outside or on a treadmill. Write your heart rate before and after the walk down. Count the number of beats for ten seconds and multiply that number by six to get your heart rate. You will also need to note the amount of time that it took you to complete your walk.

For the muscular fitness test, do as many pushups as you can do without stopping to rest. Speed does not matter. Write down the number of pushups that you complete before stopping – and don’t cheat! To record your flexibility, place the yardstick on the floor, and mark the fifteen inch mark with the tape. Sit next to the yardstick with the soles of your feet even with the mark. You must keep your knees from bending, and another person can hold them down for you. Using your arms, reach toward your toes as far as you can, and measure the distance with the yard stick. Write this information down.

Measure Fitness with your Body Composition

When you measure your body composition, you are essentially checking the circumference of your waist and your body mass index. This is done with the measuring tape. Measure your waist at the most narrow point and write this information down. Weigh yourself and divide your weight by your height, using pounds and inches. Square this number and then multiply by 703. You can also use free online tools to determine your BMI. Again, write this information down.

Repeat these steps in four to six weeks to see if you’ve made any improvements. If you have, you weren’t in top physical condition. If your numbers have remained the same, you are probably in the best condition that you could ever be in, assuming that the numbers are good to begin with.

Wednesday, October 12, 2016

How Does Exercise Help?

Everywhere you go, you will hear that you need exercise. You will hear it at the gym, you will hear it at your doctor’s office, and you will see it in magazines and on the television. These days, you can’t even visit a website without seeing or hearing that you need exercise. You may be more inclined to get the exercise everyone says that you need, however, if you are more aware of how exercise can help you.

how exercise help

The Benefits of Aerobic Exercise

Aerobic exercise can be fun, and it is incredibly good for you. It doesn’t have to be tedious, and it doesn’t have to take place in an Aerobics Class. Dancing is aerobic exercise. Walking or running is also considered to be aerobic exercise. This type of exercise not only gives your muscles a workout, it also gives your heart a healthy workout. This type of exercise can also make your lungs stronger, allowing you to breathe air in more deeply. This in turn makes it easier for the oxygen to get to all systems in your body, improving their overall condition and keeping them strong and healthy.

The Benefits of Strength Training

Strength training is especially important as this is what keeps your muscles the strongest. Strong muscles support your frame and your bones, and can actually reduce joint pain. An important benefit of strength training is that the more muscle you have, the more calories you will burn when you are at rest and when you are exercising, which will help to either reduce your weight, or keep your current weight in check.

The Benefits of Flexibility Training

As we age, flexibility training becomes more and more important. It is flexibility that actually helps us to avoid breaks, and to keep our joints strong and healthy. You will also be able to avoid sprains and strains when you increase your flexibility. There are flexibility programs and exercises for all sexes and all ages, and you will be able to find a program that suits your unique body and situation.

It isn’t a question of choosing one of these types of exercise to see how exercise helps a variety of problems. Instead, it is a question of incorporating all three types of exercise into your life, devoting time to each type at least twice a week, for approximately thirty minutes at a time. While you will reap benefits of one type of exercise, without including the other two, the most benefit comes from using all three types of exercise regularly.

Thursday, October 6, 2016

Best Veggies for Sport

If you participate in sports, what you eat matters a great deal. Of course, what you eat matters a great deal even if you do not participate in sports. Those who do play sports, however, want to know what the best vegetables are to consume before and after physical activity.

best veggies sport

Raw Vegetables Are Best

When you cook vegetables, you are taking away a vast portion of the nutrients that are contained in the vegetables. So, regardless of the vegetables that you choose to consume, eat them raw as much as possible.

Some vegetables aren’t as tasty raw, and depending on how they were grown, some aren’t as healthy. If you will be eating raw vegetables, make sure that you are purchasing organic vegetables – those that were grown without the use of dangerous pesticides. Otherwise, you will need to cook these vegetables for safety purposes.

Natural Vegetables vs. Processed Vegetables

Often, those who participate in sports will purchase special drinks, such as those that are full of vegetables for better nutrition. While this isn’t a bad idea, and you should do this, you should also realize that these drinks should never be used to replace vegetables that you eat, as opposed to those that you might drink.

Even though these drinks have vegetables, in pureed form, the process itself takes away some of the nutrients that are found in raw vegetables. Drink these beverages, but make sure that you are eating vegetables as well.

Which Vegetables are Best?

Aside from being raw, there are vegetables that are better than others – especially if you are playing sports. Avoid light colored vegetables, and go with the darker colored vegetables. Green vegetables are essential. This includes lettuce of all varieties, celery, peppers, and other green vegetables. Carrots are great as well. Potatoes and corn are good for you, depending on how they are prepared, but these are not necessarily the best veggies for sport.

The great thing about these vegetables is that they can be consumed before, during, or after a sporting event or practice. Just be careful about adding to these veggies. For example, dipping a stick of celery in Ranch Dressing is delicious, but not necessarily healthy. This doesn’t take away from the celery, but it does add a lot of unnecessary fat and calories that you may want to avoid.

Tuesday, October 4, 2016

Tips for Chest Work Out Exercises

tips chest work out

If you are not sure of proper weight lifting techniques speak to a personal trainer to learn how to correctly perform the lifts. You will need to maintain good shoulder health by training and stretching the shoulder and rotator cuff. When training your chest it is important that you balance your chest training with back training.

Building Balanced Muscle with Chest Work Out Exercises

To begin to build your chest muscles you need to determine what strength level is necessary for you to gain chest mass.  Devote yourself and train with intensity and volume to promote definition of the muscles.  You should include both high-volume and low-volume workouts. Pre-fatigue the chest muscles prior to workouts with dumbbell chest flies before doing Barbells or Bench presses. Work the chest from various body planes and different grips for definition and building of the muscles.

Working the Back Muscles for Chest Development

Training your back muscles for can benefit your chest work out in several ways.  Neglecting to work your back muscles can lead to bad posture like rounded shoulders or a hunched over appearance.  Weight lifters who have bad posture are like rounded shoulders are at a greater risk of injury to the shoulder.

Developing the back muscles will help make your chest look bigger; it also maintains symmetry and health.  You should always work the back muscles when working the chest at a ratio of 2 to 3 back exercises for every 1 chest exercise you do.

Maintain Healthy Shoulders for Chest Work Out Exercises

Without healthy shoulders you cannot continue to work your chest. The shoulder muscles are a major group for building the chest and they must remain healthy. Do you lifting on a flat bench or decline bench, avoid incline for working chest muscles for your shoulder health.  When using the bench in incline you are using your anterior deltoid muscles and you are risking injury to your rotator cuff because your arms are not at midline.  Your arms are actually above shoulder level with the bench inclined severely increasing the risk of should injury such as shoulder impingement syndrome or rotator cuff injury.

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.