Exercises: The Overhead Squat

Exercises: The Overhead Squat

The overhead squat is another total bodyfat incinerator that will improve balance, speed, flexibility, and power.

Simply perform a squat with the bar held at arm's length over your head or dumbells.
Take a wide grip on the bar (hands outside the rings) and with your back arched and chest out, squat down slowly by pushing your hips back.
Go rock bottom on this one if you can!

Start light and add weight as you get accustomed to the movement.

Exercise: Great Results From Strength Training Without Weights

Exercise: Great Results From Strength Training Without Weights

While the owners of gym memberships and expensive in home exercise equipment would have the entire world believing otherwise, it is absolutely possible to burn body fat and build a lean and healthy body without a single piece of equipment or weights.

You read that right; you do not need an expensive gym membership or costly home exercise equipment to completely transform your body in the shortest period of time possible.

Strength training without weights provides many opportunities that gym memberships cannot: you will save time and money from not purchasing expensive gym memberships, or spending time driving to and from the gym.

Furthermore, bodyweight exercises are safer and easier to perform, but give you benefits machines and weights cannot.

For instance, you will greatly improve your strength-to-mass ratio by using bodyweight workouts. People will greater strength-to-mass ratios generally have a more lean and athletic appearance. Not only that, but they have much more "functional" bodies and capabilities compared to people who use machines.

However, if you want to get the best results in the least amount of time by strength training without weights, you absolutely must choose the best exercises.

EXERCISES:

Always choose the most effective exercises. Don't waste valuable time doing exercises that don't incorporate use of the largest amount of muscle mass.

Some of these exercises are:

Lower Body Exercises:
• Squats
• Bulgarian split squats
• Lunges
• One leg Romanian dead lifts
• One Leg Squats
• Step Ups

Upper Body Exercises:
• Dips
• Handstand Push-Ups
• Push-Up (and all variations)
• Pull-Ups (and all variations)
• Inverted Rows
• Chin-Ups (and all variations)

Core Exercises:
• Side Planks
• Hanging knee raises
• Reverse Crunches
• Planks

Total Body Exercises:
• Jumping Jacks
• Burpees
• Sprints
• Squat Thrusts

How to Set Up Your Workout:

• Choose one exercise from the lower body group, two from the upper body group (a push and a pull movement), one from the core group, and one from the total body group.
• Get the most out of each exercise by using perfect form and performing full reps. For example, is you choose squats, make sure you squat down until the top of your thighs are parallel with the ground. If you don't go down at least that far, you are not doing the exercise properly and won't get the best results.
• Alternate these two techniques:

1) Perform the reps as fast as possible while maintaining control and perfect form.

2) Perform the reps slow and controlled.

This will provide variety and a different training stimulus.
• To further increase intensity, try to keep the rest periods to a minimum, only resting as needed. Over time, try to decrease your rest periods.
• Always remember: correct form will yield more results than carelessly performed exercises.

SAMPLE EXERCISE CIRCUIT:

• Bulgarian Split Squats: 12-15 each leg
• Decline Push-ups: 10-20 reps
• Inverted Rows: 10-20 reps
• Side Plank: 20 seconds each side
• Burpees: 10

Apply the tips from the section above. For example, the first time through this circuit, perform the reps as fast as possible while maintaining control and perfect form. The second time through, perform the reps very slow and controlled.

Try to keep the rest periods to a minimum to keep the intensity elevated. Rest as you need to, but over time try to decrease your rest breaks.

Furthermore, you can perform the circuits one of two ways:

1) Perform as many circuits as possible in 10-20 minutes
2) Perform a total of three to six circuits

THREE IMPORTANT TIPS FOR LONG TERM SUCCESS:

1) Decrease the length of breaks between circuits each time you exercise.
2) Increase the number of circuits whenever possible.
3) Increase the number of repetitions for each exercise when possible.
4) Use more challenging exercises. Examples: clap push-ups, one leg squats, jump squats, chin-ups, etc.

That sample circuit workout will help you burn off body fat, build lean muscle, and improve your physique better than most traditional gym workouts.

Best of all, you are going to save time and money in the process.

It doesn't get better than that: more results in less time.

Exercise: Cardio that burns Belly Fat Fast!

Exercise: Cardio That Burns Belly Fat - Cardio Workouts


Everyone knows that cardio burns belly fat. But still most people who do cardiovascular workouts fail to get real results, even if they exercise for hours each week.

The reason is that all cardio is not made equal. If you want to get real results, you need to focus on maximum fat burning cardio workouts and do them in a way that helps you achieve optimal results.

Here are 2 tips:

1. Focus on the the kind of workouts which tend to be more intensive as these workouts will generally burn more fat faster in a shorter time, allowing you to spend less time at the gym and still achieve better results.

Some of these workouts include:

Running
Rowing
Kickboxing
Spinning
Rock climbing (also a strength workout)

Some of the less effective workouts (which are still better than nothing) are:

The elliptical machine
Walking at a slow pace
stationary bike riding (if not spinning)

A good way to increase results is to change your workouts from time to time so that your body doesn't get used to a specific workout.

2. When you do your workouts, you need to do them as intensively and as time efficient as possible. The old belief that the longer you do cardio the better is obsolete. You need to focus on making the most of your time and this means that you need to work hard.

For your cardio to burn belly fat, you should make each workout count. The best way to do that is to do interval training. This means that you change the pace and intensity of the workout you do every few minutes.
For instance, you can sprint for one moment, walk the next, run at a medium pace the following moment and so on. After all, you can't sprint for 10 minutes straight, so changing your pace allows you to sprint at high intensity, and still be able to do a long enough workout to burn off fat.

The kind of cardio that burns the most belly fat fast, combine high intensity workouts with interval training. You will get the best results.

Explosive Cardio Workout

If you are looking for a way to gain superior cardiovascular fitness then you have got to attempt the following workout.

The old mindset of "cardio" being thought of as only "aerobic in nature" is thrown out the window right here. Keep reading to learn what I am talking about.

First of all, if you want to achieve REAL cardiovascular fitness then you have got to ramp up your intensity. Cardiovascular training doesn't only consist of "aerobic" training.

For this workout you will need 2 items. You will need a set of stairs or bleachers and a single barbell or a pair of dumbells of moderately heavy resistance.
Start out the drill on flat ground with the barbell.

Squat and pick up the bell with both hands.
Next perform a series of double-arm overhead swings for 30 repetitions.

As soon as you are finished set the barbell down and sprint up the flight of stairs or bleachers. Try to sprint a height of about 2 to 3 stories if possible. If the bleachers or stairs you are using are less than the recommended height then sprint more times. Learn to manage with what you have.

This is a great barbell cardio workout. By combining both of these drills you stand to make some serious gains in your cardiovascular fitness.

Trust me, if you want to step up your cardiovascular conditioning then you have got to step up your cardiovascular exercise! Train hard and give it a try!

Omega 3 with moderate exercise boosts weight loss

Omega 3 combined with moderate exercise boosts weight loss

Taking fish oil supplements on a daily basis along with some moderate exercise three times a week can help you lose weight according to the results of a study conducted by The University of South Australia and presented at the ISSFAL (International Society for the Study of Fatty Acids & Lipids) Congress in Cairns, Australia, in 2006.

The intervention study was conducted by PhD student Allison Hill and involved 75 overweight or obese men and women between the ages of 25 and 65 who had risk factors for metabolic syndrome. Metabolic syndrome is a group of symptoms linked to obesity that includes high blood pressure, high levels of triglycerides in the blood and a resistance to insulin or increased levels of insulin, and together these increase the risk of developing heart disease and type two diabetes.

The Study
Those taking part in the study were split into two groups and given either fish oil (containing 2gr of Omega 3 fatty acids in the form of EPA and DHA), or sunflower oil, for a period of twelve weeks. No one participating in the study knew which group they were in. Half of the fish oil group and half of the sunflower oil group were then asked to take moderate exercise by walking or running for 45 minutes three times a week, the other half continued to take either fish oil or sunflower oil but with no exercise.

There was no difference in weight for those taking only fish oil or only sunflower oil, neither was there any difference in the group taking sunflower oil combined with exercise, however, those taking fish oil combined with exercise lost an average of 2 kg (4.5lb) over the course of the trial without making any modifications to their diet at all, they basically continued to eat what they wanted to eat. Furthermore, using Dual Energy X-ray Absoptiometry (DEXA), which is often used to measure body composition as it can differentiate between fat, muscle and bone, showed that those in the fish oil and exercise group, had a significant reduction in body fat.
It is not understood exactly why taking fish oil combined with exercise appears to make a difference to weight loss but a combination of factors is thought to be involved such as helping the blood to flow more efficiently throughout the body and to the muscles, and initiating metabolic changes involving the enzymes responsible for transporting the fat required by the body for energy.

Eicosapentaenoic acid
The Omega 3 fatty acid EPA (Eicosapentaenoic acid) in particular has hit the headlines many times in recent years due to its reported ability to combat inflammation in the body and for the profound effect it can have on mood, mental function and behaviour. Consequently, it has been cited as being beneficial for everything from heart disease, arthritis, asthma, and allergies to anxiety, depression, ADHD, and Alzheimer's disease, to mention but a few. It seems there is hardly an area of health where EPA does not show some benefit, indicating the importance of having enough of this Omega 3 fatty acid in our daily diet.

How important is Omega 3?
Everyone knows that excess weight and obesity can lead to health problems and most of us already know that Omega 3 is good for health, but how many of us understand just how important the Omega 3 fatty acids actually are? The truth is, most of us don't get anywhere near enough EPA in our diet to make a difference to our health and nutritionists believe that the reason we are seeing a rise in health problems like heart disease, arthritis, depression, skin problems and even excess weight, is because over the past few decades we have drastically reduced our consumption of fish sources of Omega 3 and yet at the same time we have massively increased our intake of the pro-inflammatory Omega 6 fatty acids. Omega 6 is abundant in our diets, it can be found in vegetable oils, processed foods, and meat and dairy products, whereas EPA can only be found in any real quantities in oily fish and fish oil.
The indication that fish oil and moderate exercise can result in weight loss without altering the diet in any way is good news in itself, particularly for those who are struggling to lose weight, however, the most exciting prospect is that even better results might be obtained by controlling the diet and participating in more vigorous exercise.

Conclusion
There is no substitute for a healthy diet as part of any weight loss plan and anyone can achieve weight loss by restricting calories and increasing the amount of exercise they do provided they are burning off more energy than they are taking in. The evidence would seem to suggest that fish oil can help this process along so not only do you lose weight; you can boost your health and your mood at the same time.

Workouts for the Time-Crunched Woman

Workouts for the Time-Crunched Woman

Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

This workout is great for busy women that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 8-10 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

I recommend doing your 2-minute workouts every hour, on the hour

Some of the exercises that are the best to focus on are:

• Bodyweight squats (and variations)
• Pushups (and variations)
• Forward, reverse, or walking lunges
• Up & down a staircase if one is available
• Floor planks (holding plank position from forearms and feet)
• Floor abs exercises such as lying leg thrusts, ab bicycles, etc.
• One-legged bodyweight squat

If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri

- 10 pushups/15 bodyweight squats, repeat 1X for 2 sets

- Plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)

- 5 pushups/10 bodyweight squats, repeat for 4 sets

- Plank holds (hold as long as possible in 3 minutes)

- 8 pushups/12 bodyweight squats, repeat for 3 sets

- Plank holds (hold as long as possible in 3 minutes)

- Max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs

- 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets

- One legged squat 10 each leg/floor abs for 20 sec, repeat 1X for 2 sets

- 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets

- One legged squat 3 each leg/floor abs for 20 sec, repeat for 4 sets

- 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets

- One legged squat 10 each leg/floor abs for 30 sec (no repeat)

- Max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own.

Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 8-10 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts.

And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!

Circuit Training: Shortcut to Fitness

Circuit Training: Shortcut to Fitness

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise.

Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

"Ideally," says Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA, in Quincy, Mass., "you get to 40% to 60% of maximum heart rate."

Why Circuit Training Works

Westcott cites the "classic" Cooper Clinic study done in 1982, which studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

"One group did not train at all," Westcott says. "One group just did the weights. And the third group jogged in between the weight sessions."

Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

According to Westcott, a circuit workout improves both strength and endurance, and jump-starts metabolism.

"When those women leave the gym, they are still burning a third more calories than they did in the workout -- and this goes on for hours!" he says. "Once you build muscle, muscle burns more calories [than fat], so you continue to burn more."

Although weight training has traditionally been a male pastime, it's important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. This muscle often gets replaced by fat.

But you need muscles to cushion joints and help protect against osteoporosis, among other benefits. That's not to mention the trimmer, tighter appearance you'll gain by toning up.

Circuit training works because it's short and sweet and people actually do it.

"It's brief, it's basic, it's consistent; no frills, over quickly" is how Westcott puts it.

Is Circuit Training Enough?

But is a 30-minute workout enough? "I hate that question," says Cedric X. Bryant, PhD, chief exercise physiologist of the American Council on Exercise in San Diego.

"Speaking purely scientifically, 30 minutes is probably not enough to maintain normal weight over a lifetime."

The Institute of Medicine recently recommended an hour of exercise a day.
"However," Bryant continues, "circuit is often done by people who weren't exercising before." And he sees why many people are drawn to Circuit Training in particular.

"The environment is conducive to comfort -- there is no intimidation factor," he says. "You are not surrounded by so-called beautiful people and figure you're so far from the norm, why bother?"

Even if your circuit workouts include jogging intervals, Bryant recommends adding some brisk walking or other aerobic activity to your day.

"Do things you enjoy!" he urges.

Circuit Training at Home

If driving to the gym (much less working out in front of God and everybody) is a deterrent, Westcott recommends setting up a modified circuit at home.

This way, you can also tailor your circuit to your fitness level.

Beginners, for example, might use 5-pound weights and move up as their strength improves.

Your home circuit could go like this:

30 seconds of squats
30 seconds on a stationary bike, or jogging in place or on a treadmill
30 seconds of lunges (watch those knees!)
30 seconds of cycling or jogging
30 seconds of chest presses on a weight bench or sturdy table
30 seconds of cycling or jogging
30 seconds of bent-over rows on a weight bench or sturdy table
30 seconds of cycling or jogging
30 seconds of shoulder presses (push your arms straight overhead with palms facing out)
30 seconds of cycling or jogging
30 seconds of biceps curls
30 seconds of cycling or jogging
Repeat the whole cycle at least three times.

And you don't even need to invest in weights, at least not at first. Bryant says you can fill gallon milk jugs with sand or water to make a weight.

The important thing, Bryant says, is to make an effort.

"Exercise is cumulative. Each time you do it, the benefits add to the last," he says. "I say it's like loose change. It adds up."

And to make sure you keep at it, choose an activity that fits into your schedule -- and that you enjoy.

Abs Routine: The Fantastic Three

Abs Routine: The Fantastic Three

You need to know three aspects that make your abs visible.

These three significant aspects will cause the coveted six pack condition.

#1 Fat Loss -- reveal your abs

#2 Build your ab muscles -- like biceps you build peaks to your six packs.

#3 Ab muscle tone -- the degree of involuntary flex of your abs when at rest.

Any of the above aspects when pursued vigorously will create a washboard waist. Now if you combine all three to a moderate level you will have outstanding abs.

Let us look at real life examples.

To illustrate fat loss, we can look at dancers, long distance runners, or fast growing teens. Each of these examples in many cases are extremely thin with body fat percentages around 2 or 3 percent.

To illustrate developed ab muscle we can look at heavily muscled body builders, strong men or power lifters. These athletes have built tremendously muscled abs with high peaks. Most of the above have considerable body fat when compared to the first group. They may have broad waists but when they flex for a pose or for a lift, magically the abs pop out! Even the smoothest body builder with no sign of ab separation can make them appear with a flex. Now pumping iron for 10 years and gaining 50 or 100 lbs. of muscle as many of these athletes have done is impractical for most.

To illustrate ab muscle tone we can look at athletes, gymnasts, martial arts, and boxers. These athletes spent countless hours flexing their abs with medicine ball work and absorbing punches. That muscle tone acts like a shield of armor for a fighter in the match. Have you ever watched a non title fight particularly in the heavier divisions. Many of these boxers may seem smooth and some are down right fat. Although this may be the case you can almost always see two or four blocks of abs.

This tone or partially flexed condition is a result of many hours of work. It is not uncommon for fighters to sequester themselves for months to train away from home and family.

So there we have the examples of three extremes. How do us regular people adopt these three aspects of ab development?

A moderate program of fat loss coupled with ab development and tone will yield fabulous results.

Here is the Fantastic Three program in capsule form:

Fat loss

3 mornings a week on an empty stomach except for a glass of water and a cup of coffee, do three 5 minute rounds of sprinting.

Between the 5 minute rounds stretch your calves and rotate your feet.

After sprinting put on a dry shirt and take a 20 minute walk.

After that its your six minute ab routine, half undressed and heading for the shower.

Fat loss analysis of above protocol:

#1 Highest fat burning in morning after eight hour fast.

#2 Water prevents dehydration and coffee aids in fat burning as well as acting as a stimulant for intense workout.

#3 Short intense aerobics followed by longer less intense aerobics promotes fat loss without losing muscle.

Ab Development:

Vacuum exercise performed in front of a mirror. It is three sets of vacuum exercise followed by three sets of squeeze exercise. Squeeze and vacuum and concentrate on your abs.

Ab Development, analysis of above protocol:

#1 Performing ab exercises that limit you rep range to under ten promotes muscle growth , more pronounced peaks and valleys.

#2 Flexing and visual feedback from mirror guarantee total ab involvement.

#3 Slowly squeezing your abs causes greater growth stimulation.

Muscle tone

During the 3 days of ab work and aerobics incorporate 3 forty five seconds of ab flexing in front of a mirror. These are done afternoon, evening or just before bed. The 45 second ab flexing looks like a posing routine for abs. Looking in the mirror as flex and try to show as much separation in your abs by twisting and flexing hard.

Ab Muscle tone, analysis of above protocol:

#1 Twice a day ab training is most effective for growth and recovery.

#2 Teaching your ab muscles to flex for 45 seconds develops the abs automatic responses to other body moves.

#3 Three 45 second intense ab squeezes stimulate and develop more ab muscle tone then 100 crunches.

There you have it. Efficient targeted routine to show off your abs.

How to Build Muscle and Burn Fat at the same time!

How to Build Muscle and Burn Fat at the same time!

Want to gain muscle, lose fat and get ripped? But don't know how to do it? Well, by the time you've read this article, you'll know how to get the most out of your training in a fraction of the time.

Now how do you cut fat and build muscle simultaneously?
Cutting your body fat requires you to reduce calories, especially starchy carbs along with fat, below maintenance levels.
Building muscle on the other hand you will need to consume an abundance of protein, complex carbs and body friendly fats above maintenance levels.
To add to the conflict, fat burning is best done by aerobics while muscle building requires resistance training.

Understand that it takes both a good workout, and a precise diet plan to achieve this goal of getting a ripped body real fast.
And you have to do it in a specific way.
Here's the scoop.

What has really worked is this 21-day routine. You will be 2 opposite people for 3 weeks. At the beginning of every week for 3 days you will train and eat for fat burning (lean & mean). Then for the next 3 days you will train and eat for muscle building.

The diets:

Lean & Mean – 1st (3 days of week)

- 5 to 6 evenly portioned meals
- Abundance of protein from eggs, skinless chicken & fish
- Abundance of fibrous carbohydrates from raw or steamed vegetables like broccoli, cauliflower, green beans, spinach, carrots, lettuce
- No starchy carbohydrates - avoid pasta, potatoes, bread, cereal, rice, sweet potatoes, etc.
- No simple carbohydrates - avoid fruit, pop, pastry, candy, etc.
- Drink mainly water/1 gallon per day

Full & Happy— 2nd (3 days of week)

- 5 to 6 evenly portioned meals.
- Abundance of protein from eggs, skinless chicken, fish, lean red meat.
- Abundance of complex carbohydrates equally balanced between your fibrous carbohydrates (vegetables) and your starchy carbohydrates (cereal, rice, pasta, etc.)
- You may add simple carbohydrates in the form of fresh fruit if you split your carb intake into 3 equal portions (fruit, vegetables, starches).
- Drink mainly water/1 gallon per day.

What will this diet do? In very simple terms in the 1st 3 days you will be carbohydrate depleting through diet and aerobics. This combo kicks your fat burning into high gear! The 2nd 3 days you will be carb loading your muscles through diet and resistance training. Your muscles are primed for super compensation of carbohydrates and other nutrients promoting muscle growth.

Day #7 is an off day for rest and a favorite unauthorized food!

The routines:

Lean & Mean – 1st (3 days of week)

Aerobics: In the morning on an empty stomach perform some high intensity aerobics followed by some low intensity aerobics, e.g. 2 to 3 minutes warm-up-sprints or skipping. 10 to 15 minutes high intensity aerobics, 100 yard dash, walk back to start then repeat—all out effort or 3 timed rounds of skipping, 1 minute rest followed immediately by a 20 to 30 minute jog/walk. Drink plenty of water.
Eat an hour after the end of aerobic session.

Full Happy – 2nd ( 3 days of week)

Resistance training: Divide your workouts into 3 days. In each day perform 1 heavy basic compound exercise followed immediately by a moderate weight compound exercise followed immediately by a relatively light isolation exercise. Do not rest between the 3 different exercises. Only rest at the end of the 3 and that only enough to catch your breath then repeat. Do this as often as you can in 30 minutes.
Immediately after the workout consume a carb and high protein drink. Then 20 minutes after that consume your 1st meal.

For decades body builders have divided their efforts into bulking up for muscle and then dieting down to lose excess fat. This has produced some outstanding bodies but it has done so at the expense of health. They focused on one element of bodybuilding at a time for months.

A healthier approach is a shorter cycle of 3 weeks. In each of the 3 weeks you have a micro cycle of fat loss followed by a micro cycle of muscle building.
Typically look for 5 to 6 lbs. of fat loss and 2 to 3 lbs. of muscle gain.
Look in the mirror to judge your progress and adjust your diet and exercise intensity accordingly.

So there you go. You now have the top key secrets to getting a ripped body fast.
And as a bonus, you'll actually become healthier, and feel even more energized at the same time. So go for it!

Isometrics: The Secret to Transform your Body 2

Isometrics: The Secret to Transform your Body 2

Here are some isometrics that you can do anywhere, anytime.

1- Begin by holding each contraction for five seconds. Two sets of 10 repetitions is a good start. You can work up to 10 and then 15 seconds per contraction and then three or more sets.

Read on and discover how you can tune into Isometrics.

2- Stand in a doorway , hold your hands at thigh level , and then press the backs of your hands outward against the door jambs. Hold sub-maximal force for 8 seconds and repeat. This works the deltoids and suprapinatus.

3- Stand in a doorway, raise your right arm above your head, and push your arm against the door frame. Change sides. This works the pectorals, obliques, and arms.

4- Stand in a doorway, bend your elbows, and press the palms of your hands-at chest level – outward against the door jambs. This works the pectorals and biceps.

5- Stand facing a wall about two feet away from it. Raise your hands to shoulder level and place your palms against the wall. Contract your abdominal muscles, straighten your elbows, put your body weight toward the wall, and push against it. This works your arms and shoulders

Remember, as long as you're flexing or applying force against something, you're engaged in an isometric exercise.

Bodyweight Exercises for Amazing Results

Bodyweight Exercises for Amazing Results.

This is exactly what to expect when you train using your bodyweight as resistance. Very few people will give bodyweight training a chance because of what is read or on the news... Big mistake.
You can become incredibly fit at home with nothing more then your own bodyweight-this is a fact.

The military uses bodyweight training to strip the fat from young recruits and to get them in fighting shape in a few short weeks. Why ? It works and it always has worked.
These men and woman are trained using their own bodyweight as resistance and do a fine job, they don't stand in the gym and do curls in front of the mirror or spend an hour bench pressing they run, jump, leap, crawl, climb, sprint to stay alive, this can not be duplicated in the gym.

Our law enforcement officers use bodyweight circuits in the police academy, bodyweight training always has and always will work.

The results you get from bodyweight training is strength and muscular endurance, aerobic and anaerobic will be built as well as flexibility, all in one workout. A great time saver and fitness builder.

A basic bodyweight circuit of pushups, leg raises, pullups and some short sprints will make a great intense workout. Nothing fancy just hard work and sweat.

In as little as 15 to 20 minutes a day is all you need to get a great workout in and burn a ton of fat too.

Try a little sample workout: You need about 10 yards to do this workout:

25 squats - 25 pushups - sprint 10 yards - 25 leg raises.

Continue as fast as you can non-stop for 15 to 20 minutes or until you have had enough.