fazamania

How To Get Ripped Abs ?

Fri, 18 Feb 2011 03:44:36 GMT

Everyone has five extra minutes a day, so put it to good use. Get on the floor and start working your abs because a strong core is the base of a rockin' body. Note: don't expect to see results from toning if you're not doing regular cardio exercise. Although you can focus your toning on specific areas of the body, you won't see results if those areas are covered in flab. Cardio will burn your extra calories and allow for your soon-to-be toned muscles to emerge.

5 Minute Abs:

1. Start with your basic crunch (feet on the ground) for 20 reps.

2.Extend your legs up in the air and do 20 more reps.

3. With your feet in the air lift from the lower abdomen and lift your lower back off the ground for 20 more reps (these are called reverse crunches).

4. Lower your feet to a 90 degree angle and alternating elbow to opposite knee do 20 reps of bicycle crunches.

5. Lower your feet completely to the floor and with your body at about a 45 degree angle clasp your hands in the middle and twist slowly from side to side for 20 reps on both sides.

Repeat Sequence 5 times

After your 5 minute killer abs, cool down by turning over onto your stomach and bring yourself up into a plank by resting on your elbows and lifting up on your toes. Make sure to keep your back straight and then count to 30.

Do this at least 3 times (you can even mix it up a little by tightening your stomach muscles and rocking from side to side) This will tighten your core and be the perfect topper for your 5 minute ab workout.

CLICK HERE !!!!! 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

What You Need To Know About Fitness Equipment

Tue, 29 Dec 2009 19:40:55 GMT

How do you regularly stay fit, healthy and flexible? A hale and hearty diet of nutritious fruits and vegetables is the key as well as regular and continuous exercise.

The best exercise is one that you are really and sincerely going to be working out on, be it push-ups, stretches, jumping jacks or the regular jogging or the much tamer walking. However, there are people who prefer to work out using fitness equipment in their own homes.

The following are a few basic and important things to consider when buying those exercise equipments.

Do not believe what you see and hear

At least not everything, it is good if you assess all those claims exercise equipments declare in their advertisements. It is so hard to accept as true for example some statements that assure people that they will lose several pounds off their weight in as little as seven days or that you will decrease your pants size in one month. Even with the assistance of dietary supplements, it is not possible to accomplish changes as major as these in just a few weeks, much less days.

Fat Burner is a No Burner

Be skeptical about claims that say you will be able to burn a tremendous amount of fat in a specific area of your body, such as the hips, thighs, waist just by applying a specific type of ointment or lotion, etc. The only sure way to burn all those fat way is by changing what you eat. Exercise is the best solution to works out every area of the body whose fat you want to get rid of.

The only testimonial that counts is yours

Before and after pictures of people who claim that they were able to lose weight because of using such and such equipments may or may not be true. If ever they are, their experience is purely personal and that is no assurance that your unique body weight, body make-up will also undergo the same change they went through.

Read the fine print

It is always advisable to read the fine print of anything. Though you believe that the fitness equipment you are planning to purchase is a good one, reading the fine print really wouldn't hurt as it may say that you also have to decrease your calorie intake and not just rely on what the machine could do for you.

Do the math

There are advertising statements that say you could pay off the fitness equipment in a number of easy payments or by paying a mere thirty nine ninety five a month. Do not forget to inquire about shipping and handling costs and include that in your calculation. Also, add-on the required sales tax, delivery fees, set-up fees. Know all the details before you purchase.

Guarantee the warranty

It is best that you consider asking about details on their thirty day money back guarantee. Though this could sound good to you as the consumer, it may or may not actually do you good if for example you are going to return the item. You may actually pay for the humongous shipping cost and it could cost you more than what you could guarantee to receive in thirty days.

Four Things You Should Never Do While Building Muscle

Thu, 11 Sep 2008 12:50:46 GMT

If you love sports, then you would cherish bodybuilding as it would give you the necessary strength and stamina to perform well in your sport. No wonder, body building has gained a widespread momentum especially among youth.

A trainer would properly guide you. Seek his assistance. Initially when you start body building, your muscles may require some rest. Give them the rest as it would repair itself and it would improve your strength considerably.

Never overwork your abdominal muscles.

You should give exercise to them only when you are not performing weight lifting exercises. Abdominal muscles are weak and do not strain them as it would lead to unnecessary complications later. If you want to reduce fat, go out and run for several miles. It is the best way.

Don't just eat ANYTHING:

Body building depends mostly on the food you consume. Prefer a low-fat diet with high protein content. Protein is vital for the muscle growth. If you love your body, quit smoking. Don't go for fat rich items as it would not only hamper your body building but also your overall health. Drink water in plenty and avoid alcohol at all costs.

When you require advice

Seek it from a trainer and not from other bodybuilders. They may guide you in the wrong way as they themselves may not be aware of what they are speaking. A professional trainer would help you to get the maximum benefit out of a single exercise and minimize the risk of any possible injuries. Allow him to guide you in the right track.

Never overwork your muscles.

It is the primary rue in bodybuilding. After training allow it to recuperate for at least two days. You are not only giving rest to your muscles but also your internal organs like kidneys and liver. Sufficient rest coupled with effective training is the best way to start developing strong muscles.

What You Should Know About Detoxification

Fri, 05 Sep 2008 18:39:38 GMT

When people talk about detoxification and cleansing the body of harmful toxins, it�s often seen as a fringe element of vegetarians. People really don�t like to think about harmful toxins building up in their colons or in their arteries, but it�s often a by-product of a carnivorous diet. A diet that�s high in fat and processed foods tends to slow down our digestive systems, and our elimination processes are also interrupted.

This can allow harmful bacteria and toxins to accumulate and can create a general feeling of sluggishness, as well as a host of digestive disorders, such as irritable bowel syndrome or colitis. When we begin eating a more healthy vegetarian diet, we start to get more dietary fiber into our systems, and all of a sudden, our digestive systems start to work better,

When you eliminate high-fat meat and processed foods from your diet, then much of your body�s energy is freed from the intense work of digesting these foods. Everything becomes clearer � your blood, your organs, your mind. You start to become more aware of the toxic nature of the food you�d been eating before.

Toxicity is of much greater concern in the twentieth century than ever before. There are many new and stronger chemicals, air and water pollution, radiation and nuclear power. We ingest new chemicals, use more drugs of all kinds, eat more sugar and refined foods, and daily abuse ourselves with various stimulants and sedatives. The incidence of many toxicity diseases has increased as well.

Cancer and cardiovascular disease are two of the main ones. Arthritis, allergies, obesity, and many skin problems are others. In addition, a wide range of symptoms, such as headaches, fatigue, pains, coughs, gastrointestinal problems, and problems from immune weakness, can all be related to toxicity. When you start a vegetarian eating plan, your body eventually cleanses itself of the harmful effects of these toxic foods.

Guidelines in Finding A Fitness Club

Thu, 28 Aug 2008 03:16:51 GMT

You would like to join a fitness club but there are so many choices! And then you will just end up having a headache! Fitness clubs are effective motivators. They should motivate us and not frustrate us. Before you choose on a fitness club, make sure that it suits your needs and goals. And before you do that, you should first learn and decide on what is your priority. By then, you will know what you really need in a fitness club. Here are some guidelines you can consider in choosing a fitness club that is best for you:

Where is it located?

The location is the first thing that you should consider when finding a fitness club. If the club is far from your home, you will just another excuse not to work out. It is best to find a facility that is near your home.

Are the employees friendly and nice? Will they be able to help you reach your goals?

Make sure that the instructor has the necessary experience to work with you. The instructor should be a certified professional that can work with you safely and effectively. Your instructor should also know if you have physical limitations or you may find an instructor that is well trained to work with you. You can also check the age of the instructor especially if it is one factor for your motivation and learning. The staff should also be helpful, friendly and professional. You can also ask the services they offer and find what is important for you. Some facilities have their own dietician and physical therapists that can offer services for you.

What kind of programs does it offer?

Find time to see what programs are there for you and check if they suit your interests. Do they offer group classes? Choose the facility that offers the classes you really like. You can do a trial class to check it out if you want.

Are the facilities and equipments good and will they be available anytime that is most convenient for you?

Check if the equipments are enough for all members. Otherwise, you will waste your time falling in line and waiting for your turn. Also make sure that the facility is open during the time you are most likely to do work outs and exercises.

Is the entire facility well maintained, clean and safe for you?

Machines and other training facilities should be in clean and in good order. If you see a lot of "out of order" signs, it could be something to think about. Modern equipments are safer and more comfortable to use, so you may also want to consider that. Are the floors cleaned regularly to avoid accidents? Is there enough room for everyone? Also check if the facility is located in a place away from danger, consider also if the location is well lit.

Are the members of the club friendly and can they be your friends?

The fitness club is also a venue for social interaction. Take time to drop by and meet the members of the club before you enroll. Other members can be your buddies in the near future and should be considered.

What is the schedule of classes and will they be convenient for you?

Find out what classes are offered at a specific time and consider if you will be available at the schedules given.

How much would it cost you?

It is important to know the monthly membership fee and what it covers. Some fitness clubs have hidden charges and you should be keen in checking that. Check if they have promotions or discounts and do they offer services at an extra fee. It is also important to know how long the club has been and how often they increase rates.

How is it different from other fitness clubs?

Don't just stick into one fitness club. Try to visit as many facilities as you can and make a comparison. Then you can just narrow down your choices to the facilities that met your needs and priorities.

What do people say about it?

Take your time to gather feedback from other members. Ask them what they can say about the club and let them tell you about the experiences with the facility.

Choosing a fitness club is just like shopping on the best shirt for you. Do not be pressured and do not try to contact them right away. You can take your time to review and gather enough information if you are still not sure which one to choose. Once you have made your choice, enjoy and make the most out of it.

body building equipment - Machines Or Free Weight ?

Sat, 23 Aug 2008 04:56:29 GMT

One of the most heated debates in the world of fitness today is the battle of free-weights (low-tech apparatus) versus machines (high-tech apparatus). Each side has their arguments with both sides having some merit to their claims.

This article will try to separate some of the fact from the fiction of each of these types of training tools. At the end of this article it will make more sense as to why one would choose a free-weight or a machine and for what purpose.

Before we dive into the major differences between free weights and machines let us first agree on what we are calling a free-weight or a machine.

A body building equipment can be classified as any object or device that can be moved freely in three-dimensional space. Some of the more common free-weights found in a gym would be:

1. Dumbells
2. Barbells
3. High/Low or adjustable pulley system
4. Lat pull-down and low-row device
5. Medicine Balls(all types including kettle bells)
6. Ankle weights
7. The human body the ultimate free-weight of all!

In all reality, any object that is free to move in three-dimensional space that is not fixed to any specific set of axis (as in a smith machine) can be considered a free weight. An exercise machine on the other hand, is not allowed to move in three-dimensional space and is usually only capable of moving in two dimensions.

Any exercise machine in a gym such as a pec-dec or a smith machine is a perfect example of what we are calling high-tech training apparatus.

So which is best, free-weights or machines? I would assume that most of you reading this article are frequent users of free-weights and cable systems.

However, I also know that many bodybuilders choose body building equipment like machine training for isolating and really targeting a specific muscle or group of muscles. So to answer the question on the superiority of free weights versus machines it is first important to know what one's goals are.

Structural Vs. Functional Goals

In studying human physiology we learn that structure and function are intimately related. In strength training jargon this means that if you want to change your structure (i.e. build mass) you must change the function of that structure (i.e. improve 8-12RM) which is ultimately a neuromuscular phenomenon.

So if ones wishes to gain mass (hypertrophy), one must change the function on the nervous system's ability to use that muscle (i.e. get stronger) so that the structure (soft-tissues) can adapt and grow.

This does not mean that sprinters omit structural phases in their training. It simply states that the main goal for a sprinter is not to get as big as a house but rather to improve a specific skill (run fast) which requires that the function of the neuromuscular system improve along with the structure.

Free-weight

Getting back to our discussion of free-weight versus machines, it helpful to know the main benefits of each in relation to whether we have primarily structural or functional goals. Free weights, with their extreme versatility are the ultimate tool for both structural and functional goals.

For instance if a bodybuilder is bench pressing and wishes to put on mass, a choice of reps in the 8-15 range would make a good choice. If one is also a football player who desires to put on some mass the bench press again is an excellent choice because it develops more real-life strength.

What is often called functional strength due to the need to stabilize and control the barbell in all three planes of motion, just like the athlete will need to do on the playing field.

However if the football player decides to use all high-tech Hammer strength machines for his chest work he may build some impressive pecs but will be lacking in the function department due to the lack of three-dimensional stability required in those exercises. Thus, his structure would have improved but without a corresponding increase in his function.

Now lets look at a scenario where a bodybuilder, who's chest development has been stuck for some time. His workouts usually consist of free-weight only with some standing cable fly's thrown in to finish off his chest workout.

If this person were to add some machine work at the end of his free-weight workout he may be able to add some more volume and thus trigger some new growth. After his traditional free-weight workout, his shoulder stabilizers may be so fatigued that his chest is unable to get more work during his final sets.

However, by finishing off with some machine training he may be able to exhaust and stimulate more pectoral muscle fibers because the machine is taking some of the load off his rotator cuff. This is a scientific application for the use of machines.

For the vast majority of exercises and goals, whether structural or functional, free-weights usually offer the most variety as well as total body stimulation because many muscles other than the prime movers (muscles responsible for moving the load) are stimulated as stabilizers.

Machines

Machines on the other hand, with their ability to isolate better, can be useful for structural or bodybuilding purposes when they are carefully planned in the workout which is usually to place them after all free-weight exercises. There is much more to the story here.

Hopefully, this article has shed a little light on the differences between free-weights and machines and specifically the scientific use of each in regards to your training goals.

Benefits of Detoxing for Fitness and Health

Fri, 22 Aug 2008 13:42:08 GMT

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1. Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2. The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3. The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take � ounce of alkaline everyday to see positive results on your body weight.

4. The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5. The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Fitness Supplement

Thu, 21 Aug 2008 09:03:04 GMT

Fitness Supplement � what is it?

The term �fitness supplement� is familiar to almost everyone nowadays. Fitness supplement is a supplement that is designed to help people who use it to achieve several results that include but are not limited to weight gain or weight loss, muscle building, adding vitamins or minerals to their diet, and many more. There is such a variety of fitness supplement products on the market that you will definitely find the right supplement for your needs.

Fitness Supplement � weight loss supplements.

Weight loss supplement is a fitness supplement that is designed to help people who use it to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava � Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more.

Fitness Supplement - body building supplements.

Body building supplement is a fitness supplement that is designed to help people who use it to achieve weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular. Be careful with body building fitness supplement products as some of them could be very dangerous.

Fitness Supplement � nutritional supplements.

Nutritional supplement is a fitness supplement that provides additional sources of nutrients when people don�t get enough of them through food or when a well-designed diet doesn�t work. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you the opportunity to achieve the average daily intake of some specific nutrient. If you are an athlete, you will have access to some types of nutritional supplement or supplements developed specifically for athletes.

Benefit Of Cardio Fitness Exercise

Tue, 19 Aug 2008 04:22:12 GMT

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1.Lowers blood pressure
Regular aerobic exercise can help keep blood pressure normal by paving the way for blood to circulate more easily around your arteries and veins.

2.Controls cholesterol
Regular exercise is not only good for lowering high blood pressure, it also plays an important role in controlling cholesterol. There are two types of cholesterol, the bad LDL cholesterol and the good HDL cholesterol. Regular exercise and a low-fat balanced diet help to increase our good cholesterol, which lowers the risk of heart disease.

3.Helps smokers quit
A regular exercise habit has been shown to help smokers quit and stay off permanently.

4.Manages stress
Stress can have the unfortunate long term effect of raising blood pressure and contributing to heart disease. Exercise is good for stress management because it promotes relaxation and produces feel-good hormones that are guaranteed to lift you out of the dumps.

Weight training: Do's and don'ts of proper technique

Sun, 10 Aug 2008 13:36:25 GMT

You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. But if done incorrectly, weight training won't give you these benefits - and may even lead to injury.

Here are some simple do's and don'ts to help you maximize your weight training program - and reduce the risk of injury.

Do:

Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

Use proper form. Learn to do each exercise correctly. The better your form, the better your results - and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

Breathe. You might be tempted to hold your breath while you're lifting weights. Don't. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.

Seek balance. Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.

Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Don't:

Skip your warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.

Rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

Overdo it. Remember, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.

Work through the pain. If an exercise causes pain, stop. Try it again in a few days, or try it with less weight.

Forget your shoes. Shoes with good traction can keep you from slipping while you're lifting weights.

Remember, the more you concentrate on proper weight training technique, the more you'll get from your weight training program.

Related ebook :-

Click Here! Fitness & Muscle Explosion Guide