Physical And Mental Health

Work Those Abs

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 02 Nov 2007 17:00:00 +0000

In the previous article, Get Those Abs On Track, I wrote about the three most important components to achieving a "six pack". In this article, I will expand on the previous article information by addressing more specific information regarding what exercises are most beneficial to achieving your goal. There is no doubt that if you have the discipline to incorporate good eating habits and if you add systematic cardio and resistance training to your workout, you can get those "six pack" abs you've always wanted.

The best approach for successful resistance training of the abs is to work the abs from different angles. Be sure to train the inner, outer, and whole midsection area. Be slow and methodical while doing ab exercises. If you can do hundreds of crunches, chances are you are not applying correct form and technique or enough mental focus to make it more challenging. Fifteen to 25 repetitions should be enough with perhaps two to three sets with a little rest in between. And give your midsection enough time in between workouts to fully recover before the next time. Working the abs every day will only fatigue the muscles to the point that they will not respond as well to over-stimulation, thus defeating the purpose of doing the exercises. In addition, if you build too much strength in the abs, it could lead to tightness in the frontal torso, which in turn can cause postural distortions. Low back pain can often accompany this condition.

You can choose from numerous exercises in the bodybuilding database at http://www.bodybuilding.com/.

Inner Abdominal Exercises

Plank (Bridge)

To perform a prone bridge, kneel down resting upon your forearms and knees. Draw your stomach in and up while keeping your back flat, then hold this position for thirty to sixty seconds. Ensure you don't flex or extend your spine, but rather hold a neutral spine position throughout. You should feel a burning sensation deep in your stomach, this indicates you are doing the exercise correctly and working the correct muscle.

Straight Line Plank

Once you can do ninety seconds perform the exercise off your forearms and toes, so there is a straight line formed from your body running from your shoulders down to your feet.

One-Legged Plank

To make the exercise harder still you can decrease the base or points of support. Try to hold the same position but raise one foot of the ground. If you can do this, raise one foot and the opposite arm so you're only resting on diagonal opposite arm and leg.

Side Bridge

This is performed as the plank above but rather than resting on your arms face down you turn so you are supported on the side of one foot and one arm facing to the side. The easier version of this exercise is to rest on your forearm and by bending your legs to ninety degrees resting on the side of your knee.

Outer Abdominal Exercises

Ab Curl (Crunch)

To perform the Ab curl (crunch) lay face up on a mat with your knees bent and feet flat on the floor. To reduce the stress on your neck, pick a point on the ceiling and stare at it through out the exercise. The easiest position has your arms straight and your hands on your thighs. Begin by bringing your shoulders and upper body off of the ground to the highest point before your lower back comes of the ground (around thirty degrees of flexion), pause and slowly lower back down. Repeat. To make the exercise more demanding start to bring your arms further towards your head to increase the mechanical loading on the stomach. Either hands across your chest, hands by the side of your head, or arms extended beyond your head with your arms in line with your ears. These are the choices before you have to add weight to increase the intensity.

Oblique Curls

This exercise is very similar to the ab curl, however, instead of just curling up you rotate slightly and bring just one shoulder off the ground and bring your shoulder towards the opposite knee. Often individuals forget that the shoulder is where the movement should come from and will just bring their elbows towards the opposite knee for maximal oblique stimulation. Don't be one of those individuals. Focus on bringing the shoulder up and across.

Caveat

The following whole unit exercises are demanding and definitely fall into the advanced category. To ensure you have the prerequisite strength I suggest trying this little test. Lay supine (face up) on an exercise mat without crossing your feet, raise your legs up so there's a ninety degree angle at your hips. While lying in this position activate your TVA (transverse abdominis) by tensing your stomach so your lower back presses down on the mat and your spine flattens out from its normal arch. Put your hand on the mat so you can feel your lower back and ensure its touching the ground. If you can get your hand between the mat and your lower back you're not activating your TVA (transverse abdominis). Keeping your legs straight slowly lower them to the ground, if at any point your lower back comes off the ground you are not strong enough to perform the next series of exercises. For those of you who can virtually lower your legs to the ground while keeping your lower back depressed, read on.

Whole Abdominal Exercises (Midsection)

Sprinter Sit-Ups

This movement calls for simultaneous spine flexion and rotation as well as hip flexion and a whole lot of stabilization to boot. Lay supine on a mat with your legs out straight. Simultaneously sit up and rotate to one side as well as hip flexing the opposite leg so you bring the contra-lateral knee toward the side your rotating. What you end up doing is a sit-up with extra oblique and hip flexor work, but because of the stabilization required your TVA (transverse abdominis) should work overtime.

Press Up Point Supermans

To get into the start position get down into a press up position with your arms full extended. Keep your stomach tense throughout to maintain a neutral spine position. Simultaneously raise one arm and the diagonally opposite leg until they are in line with your body. Lower and repeat. The key to this exercise is to keep your back in a neutral position and avoid any rotation. You should be able to rest a broomstick on your back throughout without it falling off and maintaining contact with your hips, mid back and the back of your head. This will ensure you'r maintaining the correct anatomical position throughout. You can either do all the reps for one side first or alternate side's rep for rep.

Russian Twists

This exercise is a killer for your obliques when done properly. Start off in a sit up position, fully complete. Keeping your midsection tight and spine in a neutral position sit back until your upper body is at a forty-five degree angle from the ground. This is the start position. Extend your arms straight out so they are in line with your chest. Maintaining the position above, rotate your upper body at the waist so you are facing side on, slowly rotate back and go the opposite direction. If this is easy hold on to a small dumbbell or weight plate.

Get Those Abs On Track

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 26 Oct 2007 15:00:00 +0000

Achieving the desired "six pack" is actually alot of work. But when you do achieve it, it becomes very valuable to you, something like a "work of art".

There are three important components to achieving a "six pack" and they are:

1. Eating Behavior
2. Resistance Training
3. Cardio Training

Eating Behavior

Keep Metabolism Steady

Eating one small meal (potato, salad, etc...) every three hours that you are awake will not speed up your metabolism, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight.

Eat Breakfast

Skipping breakfast messes up your concentration and other mental functions. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 or more hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Try cereals and if you are pressed for time, try breakfast bars.

Eat Smaller Dinners

Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. Try eating a larger lunch or snacking healthily before dinner. Again, fresh fruits or vegatables are excellent choices for curbing appetite not to mention other benefits; A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

Eat More Fiber

Fiber foods include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.

Drink More Water Everyday

Get at least 8 cups of water a day. If you consistently feel hungry after meals, don't immediately think that you need to eat more, you may simply be thirsty.

Resistance Training

Just like any other muscle, your abdominals need to be stressed in order for them to build. Muscle is a hungry machine. As you build muscle, your body will require more and more calories to maintain itself. This is true even when you aren't working out. Once you reach a certain level of muscle mass, your metabolism will naturally burn more calories than you normally consume. This effect will continue to trim the fat on your body and help get you closer and closer to achieving that "six pack". The only way your abs will be visible as a "six pack" is if your body is lean enough to allow the muscle definition to be seen. The best way to get lean is to speed up your metabolism. In order to do so, you must build muscle. That is the only way to increase the speed of your metabolism on a long term basis. The best way to do this is weight training for all the major muscle groups. The most effective muscle groups to work for fat loss are the chest, the back, the thighs and hamstrings.

Cardio

Jogging is a great way to burn fat. Other cardio activities with fat burning capabilities include biking, swimming, jumping rope, playing volleyball, etc...as long as it gets you moving and keeps you moving. A cardio workout should be performed for at least 20 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. An important concept to remember, and one that I will try, is that cardio training should always be done after your weight lifting workout. While lifting weights you use stored, carbohydrate energy, so by performing cardio after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. The overall best way to shed fat fast is to do cardio (30 minute minimum) right when you wake up. Your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy.

The Secret Behind A Firmer Chest

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 19 Oct 2007 17:00:00 +0000

A goal that most women have is to make the chest look bigger and firmer. Whether we express it or not, I think that the above statement is representative of all women. We definitely do not want them to lose the perky shape or to sag. So hopefully this article will help by giving tips on how to avoid this.

First of all, lets go into the reasons of "Why the sagging"? Some of us tend to believe that the breasts start sagging after pregnancy or because of breastfeeding. Sagging breasts are a common result of aging and gravity. It is determined by skin elasticity, genetics, and weight gain as well. I should mention that large breasts will sag easier obviously because gravity is pulling them down more. So in essense a woman can have sagging breasts regardless of pregnancy or breastfeeding.

Having said that, lets talk about the idea of making them look bigger. Your breasts are actually made up of fatty tissue, so their size depends upon how much fat you tend to store there, which calls in factors like your age, your health, your genetics, and your weight. The muscles that reside directly underneath your breast are called the pectorals. They are partly responsible for the "perkiness" of your breasts. So, you cannot do anything about the size of your breasts, unless you gain weight or have surgery. You can, however, make them appear bigger, firmer and more shapely by developing your pectoral, or chest, muscles.

So what can we do to keep our breasts perky and firm?

IF YOU ARE OVERWEIGHT, TRY TO LOSE WEIGHT

DO WEIGHT TRAINING EXERCISES

AVOID EXCESSIVE SUN EXPOSURE

AVOID SMOKING

CONCENTRATE ON KEEPING A STRAIGHT POSTURE

WEAR A BRA THAT HAS GOOD SUPPORT AND FITS

What exercises can help in achieving great looking breasts?

Incline Push-Up

Lie face down with hands on a secure bench, desk, or chair. Place hands slightly wider than shoulder-width apart, with feet hip-width apart and toes on floor

Lower your body so that your chest is 4-8 inches from the bench

Return to the starting position by extending at the elbows and pushing the body up

Try 2 sets of 10 reps for starters

Dumbbell Bench Press

Lie back onto a flat bench with a dumbbell in each hand

Starting Position: Lie onto your back and bring the dumbbells to your shoulders. Press the dumbbells up directly above your chest with palms facing forward

Lower the dumbbells slowly, keeping your elbows pointed out

Let your upper arms go parallel to slightly parallel to the ground before returning to the starting position

To end the exercise, place the dumbbells on onto your thighs or at sides

Try 2 sets of 10 reps for starters

Incline Dumbbell Chest Fly

Lie back onto an incline bench with a dumbbell in each hand

Starting Position: Lie onto your back and bring the dumbbells to your shoulders. Press the dumbbells up directly above the chest with the dumbbells almost touching and facing each other

Keep the elbows slightly bent, lower the dumbbells out and away from each other in an arching motion with hands aligned with the upper chest region

To end the exercise, place the dumbbells on shoulders, then onto your thighs or at sides

Try 2 sets of 10 reps for starters

For more exercises that target the chest area, read my article on Toning And Firming Part 2-Monday's Workout.

The Wonders Of Omega-3

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 12 Oct 2007 22:00:00 +0000

Along with taking protein shakes as a supplement to my diet and work-out program, another supplement I also take is in the form of fatty acids, specifically Omega-3 fatty acids. These supplements help in weight loss, as well as having numerous other benefits.

Omega-3 fatty acids are a specific type of unsaturated fat that the body cannot manufacture on its own, so they must be obatained from food. There are three types of Omega-3 fatty acids that are important in human metabolism:

1. a-Linolenic Acid (ALA)

2. Eicosapentaenoic Acid (ELA)

3. Docosahexaenoic Acid (DHA)

ALA is considered to be an essential nutrient. Essential nutrients cannot be synthesized by the body, they must be consumed in food products. Both ELA and DHA are non-essential, but can be synthesized using ALA as a starting point. Foods with the highest concentration of Omega-3 fatty acids can be found in flaxseeds, walnuts, tuna, shrimp, salmon, soybeans, halibut, cauliflower or cabbage, or you can take it in the form of softgels which can be found in the supplements section of a store.

When you combine Omega-3 fish oils with exercise the best results are obtained for weight loss. The Omega-3 found in fish oil increases fat-burning ability by improving the flow of blood to muscles during exercise.

Aside from weight loss, Omega-3 fatty acids may be helpful in treating a variety of conditions, such as:

1. Heart Disease

2. Stroke

3. High Blood Pressure

4. High Cholesterol

5. Diabetes

6. Colon Cancer

7. Breast Cancer

8. Prostate Cancer

9. Schizophrenia

10. Manic/Depression (Bipolar Disorder)

11. Depression

12. Attention Deficit/Hyperactivity Disorder (ADHD)

13. Eating Disorders

14. Panic Attacks

15. Asthma

16. Menstrual Pain

17. Migraine Headaches

18. Preterm Labor

19. Arthritis

20. Osteoporosis

21. Skin Disorders

22. Burns

23. Ulcers

24. Emphysema

25. Glaucoma

26. Macular Degeneration

27. Eczema

28. Psoriasis

29. Inflammatory Bowel Disease (IBD)

30. Lupus

31. Lyme Disease

32. Huntington's Disease

33. Multiple Sclerosis

I would like to add that because of the potential for side effects and interactions with medications, this and all supplements should be taken after informing your doctor.

Why Not Protein Shake?

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 05 Oct 2007 17:00:00 +0000

There is so much debate on whether protein shakes are really necessary to a workout program. More so, there is a greater debate on whether women should be taking these supplements. Personally, I am a strong believer in protein shakes being a part of my workout program. In this article I aim to explain why.

Protein shakes are infused with protein, often in the form of whey, soy, or egg. It should be the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, or lose weight and fat and get lean. Increasing your protein intake increases your chances of losing weigth when you're working out. And it also is a quick and tasty way to get a high-quality source of protein without a lot of extra fat or carbohydrates.

Most women today do not understand the importance of having lean muscle mass and are too scared of developing large, bulky muscles that would make them look manly. They do not actually realize how hard it is to achieve and build large amounts of muscle. Gaining muscle size is extremely hard, requiring complete dedication, near perfect diet of mass amounts of protein, many years of training with extremely heavy weights, and you would need to be one with the genetic predisposition to achieve this, which is rare. They also do not understand how having more lean muscle mass actually helps boost their metabolism, and helps to burn fat faster.

A high protein/moderate carbohydrate diet is the most effective for controlling weight problems. For some reason women do not eat an adequate amount of protein. Amino acids and protein are the building blocks to the entire body, this includes muscles, tissues, hair, nails, etc... A complete source of protein is necessary to help in burning excess calories and fat.

My favorite protein shake supplement is Body Fortress which contains 100% premium whey protein powder. It is packed with 23g of protein per serving.

Whey protein contains ingredients similar to those found in mother's milk and is therefore used in many baby formulas. This protein is full of essential amino acids that promote good health and improve body composition and enhance athletic performance; high quality whey protein powder is also packed with leucine, which is essential to preserve lean muscle tissue and promote fat loss.

The benefits, then, of protein shakes are the following:

1. To Increase your percentage of lean muscle.

2. To build muscle mass.

3. To recover faster after a workout.

4. To reduce injuries related to working out.

5. To maintain a healthy and fit body.

6. To feel better during your workouts.

7. To act as a healthy alternative for a meal.

8. Increases the body levels of gluthathione-a powerful anti-oxidant that is essential for maintaining a healthy immune system.

9. Preventing bone loss.

10. Healing wounds and surgical incisions.

Again, a key point to remember is that every time you work out you are tearing down muscles and then rebuilding them. Protein is necessary to repair and rebuild your muscles.

15 Of The Most Ridiculous Excuses Not To Exercise

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 28 Sep 2007 17:00:00 +0000

These are probably the most irrelevant reasons people give for not starting a workout program. And I once was one of those people. So...Being There, Done That...And It's A No Go.

1. I do not have enough time.

2. I had a long day at work.

3. I have the fat gene.

4. I was meant to be fat.

5. I ate too much.

6. My medication makes me fat.

7. Stress makes me fat.

8. My husband/wife makes me fat with all his/her nagging.

9. I'm married now...I have children now...I'm dating.

10. I'll start tomorrow...the 15th...on the 1st...on New Years Day.

11. Diets don't work.

12. Poor people get fatter.

13. My shoes are too old...My shoes are too new...I don't have shoes for exercising.

14. I have an I.Q. of 175, and it wouldn't be fair to have brains and brawn.

15. I don't want to perpetuate a hollywood stereotype that young girls have to live up to.

EVERYDAY YOU GIVE AN EXCUSE NOT TO EXERCISE, IS A DAY'S LOST IN GETTING CLOSER TO YOUR GOAL...
EVERYDAY YOU FOLLOW YOUR WORKOUT PROGRAM, IS ONE DAY CLOSER TO YOUR GOAL...
IT IS ULTIMATELY YOU WHO HAS THE POWER TO CHANGE YOUR LIFE.

My Favorite Warm-Up Exercises

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 21 Sep 2007 19:00:00 +0000

Before I start my work-out sessions, I do the following warm-up exercises:

Ear To Shoulder

Sit on a flat surface with legs crossed

Extend arms over legs with palms facing upward

Gently bend your neck in attempts to touch your left ear to your shoulder

Stop when a stretch is felt in the right side of your neck

Hold position for 10 seconds

Return to starting position-neck in midline position

Repeat above stretch 9 more times

Gently bend your neck in attempts to touch your right ear to your shoulder

Stop when a stretch is felt in the left side of your neck

Hold position for 10 seconds

Return to starting position-neck in midline position

Repeat above stretch 9 more times

Shoulder Shrug

Sit on a flat surface with legs crossed

Extend arms over legs with palms facing upward

Gently move your shoulders upward in attempts to reach the lower part of your ears

Hold position for 10 seconds

Return to starting position

Repeat above stretch 9 more times

Calf Stretch

Stand an arm's-length from the wall or a support

Lean into wall, bracing yourself with your arms

Place one leg forward with your knee bent-this leg will not bear any weight

Keep your other leg back, with your knee straight and your heel down

Keeping your back straight, move your hips toward the wall until you feel a stretch

Hold for 30 seconds

Repeat with other leg

Hamstring Stretch

Place the heel of your right foot up on a bench

Straighten out your right leg and keep your left knee-the leg you're standing on-slightly bent

Reach for the toes of your right foot with both hands

Hold stretch for 30 seconds, then repeat with other leg

Quadricep Stretch

Stand erect but close to a wall or post in case you need the support

Bend your knee behind you so that you can grasp your foot, holding your heel against your buttock

Stand up straight and push your knee gently back as far as you can

Hold for 30 seconds, then switch sides

Chest Stretch

Clasp your hands together behind your back, with your palms together

Keeping your elbows straight, lift your hands out and up behind you as far as possible

You should be able to feel the stretch in your shoulders and chest

Hold for 30 seconds

9 Reasons Why You Should Do Warm-Up Exercises Before Your Work-Out Sessions

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 14 Sep 2007 17:00:00 +0000

Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenous activity. One of the ways it achieves this is by helping to increase the body's core temperature, while also increasing the body's muscle temperature. By increasing muscle temperature you're helping to make the muscles loose. An effective warm-up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons, and joints for more strenous activity.

Therefore, the benefits of warm-up exercises are the following:

1. The prevention of injury.

2. The improvement of performance.

3. The reduction of muscle stiffness.

4. Allows the heart rate get to a workable rate for beginning exercise.

5. Increased blood flow through active tissues as local vascular beds dilate,
increasing metabolism and muscle temperatures.

6. Facilitated oxygen utilization by warmed muscles because hemoglobin
releases oxygen more readily at higher muscle temperatures.

7. Increased speed of contraction and relaxation of warmed muscles.

8. Greater economy of movement because of lowered viscous resistance
within warmed muscles.

9. Facilitated nerve transmission and muscle metabolism at higher temperatures.

COLD JOINTS, TENDONS, AND MUSCLES CAN GET STRAINED BY SUDDEN MOVEMENT OR EXERTION.
WARMING UP BEFORE EXERCISE IS A GOOD WAY TO REDUCE THE RISK OF INJURY.

About The Work-Out Sessions

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 07 Sep 2007 22:00:00 +0000

The work-out method that I have shown you in my blog is a method that I feel comfortable doing, that I feel is helping me, and one that I enjoy. However, within three months or so I will change the pattern (type of exercise, amount of sets or reps, jog/walk frequency of cardio training) because I do not want my body to get too comfortable that my work-out becomes ineffective. And you can modify your work-out in so many different ways-there is no one perfect work-out. But yes, you do need to incorporate cardio and resistance training together to get maximum results.

Toning And Firming Part 6-Friday's Workout

noreply@blogger.com (mbagraduate@hotmail.com) — Fri, 31 Aug 2007 20:00:00 +0000

this is the last day of the week for your workout

feel ACCOMPLISHED and PROUD?

YOU SHOULD

Take Your Protein Shake (Optional)

10 Minute Warm-Up Exercises

CARDIO

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

BI'S AND TRI'S

2 sets of 10.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com .

Alternate Incline Dumbbell Curl
Exercise Data

Main Muscle Worked: Biceps

Other Muscles Worked: None

Equipment: Dumbbell

Mechanics Type: Isolation

Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.

Incline Inner Biceps Curl
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated.

Decline Dumbbell Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Position yourself face up on an incline bench. With a dumbbell in each hand, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.

Lying Dumbbell Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat.

Lying Tricep Extensions Across Face
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Perform this exercise just like a lying tricep extension, except lower the weight across your face. This changes the muscle recruitment. A word of caution, however. No matter how much weight you are using, be extremely careful, as you are lowering the weight over the face. This is NOT the exercise to mess up and drop a dumbbell. This is especially true with heavy weights or when going to failure.

Toning And Firming Part 5-Thursday's Workout

noreply@blogger.com (mbagraduate@hotmail.com) — Thu, 30 Aug 2007 20:00:00 +0000

:)TWO MORE WORKOUTS TO GO:)

If by now you are tempted to say "I did almost all week, I'll rest this day"-

DON'T EVEN THINK ABOUT IT

this is where CONSISTENCY comes into play and a new keyword-

PERSEVERANCE

THE GOAL IS TO TONE AND FIRM BY GETTING A COMPLETE BODY WORKOUT

If at this point you are feeling pain, I suggest you use sportscreme before and after your workouts.

Take Your Protein Shake (Optional)

10 Minute Warm-Up Exercises

CARDIO

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

QUADS AND HAMS

2 sets of 10.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com .

Dumbbell Squat To A Bench
Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings, Calves

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you make sure that you go all the way down on each rep.

Plie Dumbbell Squat
Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position. Remember to maintain good posture with your chest up. Also, keep your feet flat on the ground throughout the movement.

Dumbbell Lunges
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

Flutter Kicks
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: BodyOnly
Mechanics Type: Compound

Tips: On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

Lying Leg Curls
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

Toning And Firming Part 4-Wednesday's Workout

noreply@blogger.com (mbagraduate@hotmail.com) — Wed, 29 Aug 2007 20:00:00 +0000

YOU ARE ALMOST AT THE END OF THE WEEK

THIS IS A SOMEWHAT EASY DAY

Take Your Protein Shake (Optional)

10 Minute Warm-Up Exercises

CARDIO

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

GLUTES

2 set of 10.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com

Butt Lift (Bridge)
Exercise Data

Main Muscle Worked: Glutes

Other Muscles Worked: None

Equipment: BodyOnly

Mechanics Type: Isolation

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Leg Lift
Exercise Data

Main Muscle Worked: Glutes

Other Muscles Worked: Hamstrings

Equipment: BodyOnly

Mechanics Type: Isolation

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

Leg Lift
Exercise Data
Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Grabbing the top of a chair back to brace yourself, stand up straight, lift one leg behind you while keeping the other leg straight. Bring the raised leg back to the floor and raise it again for 10 repetitions. Then do the same for the other leg. Concentrate on flexing the glutes to that you feel them do the work. This should begin to tighten and firm these muscles.

IF YOU WANT TO INCORPORATE ONE MORE EXERCISE, TRY PLACING YOUR TREADMILL ON UPHILL AND ALTERNATE 1 MINUTE OF WALKING AND JOGGING FOR AT LEAST 15 MINUTES. YOU CAN DO THIS ANYWHERE THERE IS AN UPHILL TERRAIN.

:) SEE YOU TODAY AT THE TRAIL :)

Toning And Firming Part 3-Tuesday's Workout

noreply@blogger.com (mbagraduate@hotmail.com) — Tue, 28 Aug 2007 20:00:00 +0000

:) Alright, you're on Tuesday, give yourself a pat in the back for yesterday :)

Take Your Protein Shake (Optional)

10 Minute Warm-Up Exercises

CARDIO

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

ABS

2 sets of 10.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com

IMPORTANT: Do not get discouraged if you cannot do some of the exercises. I recommend you do crunches, russian twist, flat bench leg pull-in and flat bench lying leg raise until you feel comfortable trying the other ones.

Crunches
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

Decline Crunch
Exercise Data
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance.

Decline Oblique Crunch
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.

Decline Reverse Crunch
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don't arch your back inwards while you are at the down position!

Russian Twist
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty.

Flat Bench Leg Pull-In
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Works your lower abs. Lie on a flat bench with your legs off the end. Place your hands under your butt with your palms down. Put your legs straight out. Bend your knees, pulling your upper thighs into your midsection. Return to the starting position. You can hold a dumbbell between your legs to make it harder.

Flat Bench Lying Leg Raise
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Works your lower abs. Place a light weight between your feet if you can. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.

Toning And Firming Part 2-Monday's Workout

noreply@blogger.com (mbagraduate@hotmail.com) — Mon, 27 Aug 2007 20:00:00 +0000

Choose your best time to do your workout. Give at least one hour per day Monday-Friday. My best time is in the morning because you jumpstart your metabolism to give you energy all through the day which will in turn make you burn calories more efficiently, even when resting. Right before you start your workout, take your protein shake then do 10 minutes of warm-up exercises to prepare your muscles for the workout and to prevent injuries. You can omit the protein shake if you'd like, but do not omit the warm-up exercises. What protein shake does is give you a boost for creating muscle faster.

CARDIO

You can do this at home or at a favorite workout place.

Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.

Rest for five minutes.

Get prepared for a resistance training workout.

CHEST

For this type of workout, you just need a workout bench and two dumbbells of five pounds.

Remember, the goal is to tone and firm, not to increase muscle mass therefore you want to keep your sets and reps low.

Try starting off at 2 sets of 10 for each exercise illustrated.

You can choose from numerous exercises in the bodybuilding database at BodyBuilding.Com

Around The Worlds

Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

Bent-Arm Dumbbell Pullover
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders, Lats

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand).

Decline Dumbbell Bench Press
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.

Decline Dumbbell Flyes
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.

Dumbbell Bench Press
Exercise Data

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.

Toning And Firming

noreply@blogger.com (mbagraduate@hotmail.com) — Mon, 27 Aug 2007 20:00:00 +0000

Hey, friends, I hope this helps you reach your goals.

For those of you who would like to lose weight while at the same time looking to tone and firm your body along the way, I have written this specifically for that purpose. This is the method I use and it works for me, give it a try and let me know what you think. Remember, in order to be successful you need to be consistent-that is the key to whether you will see results. Patience is the second key.