It’s all about women and how to get in the best shape ever if you are a woman.

So head over to my new blog to find all about weight training for women

and why women should train with weights if they want flat tummys and nice butts.

Don’t get me wrong… you still need to make the big changes that I recommend, but remember… Every avalanche starts with just one snow flake.

Small changes lead to small, but noticeable changes in your physique that will  give you a knew found hunger for achieving the celebrity body

of your dreams. It’s doesn’t even need to be mentioned, but the more you want something the more you are willing to work for it.

Here are my top 10 Fitness Dos and Don’ts:

1. DO NOT Workout Hungry. In today’s society we’re already running on an empty tank. Do not go to the gym

without “refueling”. You’re going to do more harm than good.

2. DO Drink Plenty Of Water… The average person does not drink enough water and by commiting to a fit lifestyle you have

officially become abnormal. You now need even MORE water. I reccomend filling up an empty milk jug and trying to finish

1 gallon of water each day.

3.  DO Compound Exercises. Performing multi-joint exercises targets more than 1 muscle group. When you perform compound

exercises your body is releasing more growth hormone. *Natural* growth hormone is good

4. DO NOT Neglect Your Legs. Far too many people in the gym neglect their legs (Especially guys) there are too many

benefits for me to name in this short post that go along with working your legs. DO NOT BE ONE OF THE MANY GUYS

WHO NEGLECTS HIS LEGS, YOU WILL REGRET IT ONCE YOU LEARN WHY IT IS SOOO GOOD FOR YOU.

5. DO Get a solid 8 hours of sleep. These days nobody sleeps nearly as much as they should… and we’re not even

talking about active people.  When you’re hitting the gym hard you absolutely need a solid 8 hours of sleep or more.

6.  DO NOT Rely too heavily on supplements. A supplement is an addition… and it should be an addition to an already

solid nutritional program. If you’re eating garbage all of the top supplements and their pretty labels won’t be able to save you.

7. DO Train With Weights. Obviously if you want to gain muscle you need to do some weight training, but

even If your goal is fat loss, you need to train with weights. More muscle = More calories burned. More calories burned = fat loss!

8. DO NOT Eat out too frequently. Even the healthiest items on the menu aren’t quite as healthy as they want you to believe

9. DO prepare your meals in advance. By preparing your meals in advance you not only save money, but you also ensure that you are not going to

cheat on your diet. It’s easy to find yourself too busy at work to find something healthy to eat so you settle for an unhealthy meal.. .or worse, you don’t

eat at all!

10. DO Set Your Watch To Eat Every 3 Hours. This is a great way of making sure you meet all of your nutritional requirements for the day. I learned this trick

a long time ago, but I got lazy. I think Vince Delmonte reminded me of this easy tip

If you follow these 10 easy tips, don’t you think it will be easier for you to quickly achieve your fitness goals?

Leave a comment and let me know what you think about these 10 tips.

7. Speed Fit Outdoor Treadmill

The speed fit isn’t as popular as some of the other equipment listed here. I actually never recall seeing an infomercial for the speed fit, but the ironic thing is the speed fit would probably produce better results than the rest of the equipment. The reason is simple… you’re basically using a treadmill and everyone knows a treadmill is legit, but what is the point of an outdoor, human powered treadmill? Why not just go for a jog!?

6. Contour Abs Ab Belt

As you can see, the further we get into this the less likely it is that these things are going to produce any real results. I think if getting abs was as easy as strapping a belt on your belly than the United States citizens wouldn’t be in the terrible shape they’re in today.

5. Master Moves Core Training Platform

The master moves core training platform makes exercise look fun and easy, but just because something has a cool name and looks fun to do doesn’t mean its going to get you into shape.

4. Ab Circle Pro

Now things are starting to get a little crazy. The ab circle pro looks like some kind of contraption that trains you to surf or ski, I’m not sure what the theory is behind it’s physical benefits, but nonetheless it looks pretty ridiculous

3. Hawaii Chair

Get abs while you’re sitting on your ass. Yeah right! Hawaii chair, eh? Maybe it gives you a tan too.

2.  i Gallop

Believe it or not this is not the most ridiculous piece of exercise equipment. I’m saving the best for last. Check this thing out though… Can you believe somebody would actually buy this? It looks like some sort of mechanical bull device.

1. Shake Weight

I really don’t know what to say! Just watch the video. As if the actual idea behind the shake weight isn’t bad enough… They had to go ahead and classify it as a woman’s exercise equipment… Were they TRYING to make us think what 90% of us are thinking?

I know its fun to have fun and joke  about these crazy pieces of “exercise equipment” but the truth is there are a lot of crooks out there. Fitness is a billion dollar industry, so it’s more likely that you’ll come by crazy and outrageous equipment like this or miracle supplements that do nothing. I don’t want you to waste your money on this junk that’s why I do my best to deliver high quality articles via my fitness blog because rather than spend piles of cash on supplements and equipment that do nothing, you need to educate yourself and get on a solid weight training, cardio and nutritional program. You’ll see results in no time!

Isabel De Los Rios leaves you with no more excuses by introducing her “Done For You” Fat Loss Nutritional Program appropriately named The Diet Solution Program , because that’s exactly what it is. The solution to all of your diet problems.No longer will you be lost and confused about what to eat and when to eat it.

Many of today’s popular fat loss diet’s leave you feeling lethargic, tired and worst of all HUNGRY. And what’s the point of looking better if you’re not feeling well enough to enjoy it? Would you really sacrifice your health and happiness to lose a few lbs?

That is not the case with Isabel’s program.  The Diet Solution Program will have you feeling more energetic, vibrant, healthier and best of all you will have a sexy body to go with it as well.

If you’re ready to ditch the diet and start following a solid, straight to the point, guaranteed to deliver results nutritional plan Check out Isabel’s “The Diet Solution Program”

Click Here To Check out Isabel’s Diet Solution Program

Just remember the big 3. Diet, weight training and cardio.
tip: I put diet first for a reason

Diet is the key component to weight loss, next comes cardio and no fat loss routine is complete without weight training. After all, losing 10lbs is nice, but if you have no muscle to show off under that layer of fat you’re going to be disappointing when beach season rolls around.

You already know you should do your cardio first thing in the morning or immediately following your weight training session, but I’ve got another fat loss tip for you.

Eliminate Liquid Calories!

When it gets hot outside nobody enjoys a lemonade, slurpee, kool aid (pretty much any cold drink) more than me, but these soft drinks are the easiest way of NOT achieving your fat loss goal. I know it may sound harsh (especially if you like Arnold Palmer’s as much as I do) but in order to lose the fat you’re going to want to drink nothing but water.

Check this out. . .

If you drink 1 bottle of soda per day on average, that’s about 250 calories and needless to say most soda drinkers have more than 1 bottle/can per day.

250 calories x 7 days = 1,750 calories!

1lb of fat is equal to 3,500 calories. Just eliminating soda, juice, etc from your diet could mean an additional lb of fat every 2 weeks that you keep off your waistline.

By the way, today I had my last Arizona Ice Tea Arnold Palmer. Time to take my own advice and stick to water while I’m in a fat loss phase.

Whose with me?

The first thing #1 rule to this is ATG on Squats. I’ve never met Jennifer Lopez so I can’t for sure say this is an exact Jennifer Lopez Workout, but I can garauntee that following these simple rules will get you stronger, sexier legs and a nice butt. How much you get out of this depends how much you put in, so if you really want a Jennifer Lopez butt you better be willing to kick ass in the gym too!

So let’s dive right into our Jlo Booty Blueprint.

If you’re unsure what ATG means, it’s an acronym that stands for “ass to grass” that is frequently use to describe squatting deep. . . until your butt literally touches the floor.

Now before we dive into the best butt exercise and why ATG is important, I need to address something that needs to be fixed. What I’m talking about is the squat. If you’re not familiar with Squats, they are one of the most powerful muscle building exercises ever and should be the core of any muscle building routine.

Now the problem with squats is. . .

1. Not enough people do them

2. Not enough people do them correctly

3. Women are afraid of them!

First of all, you SHOULD be squatting. Everyone should be squatting, there is no excuse not to be squatting. You need to squat. Especially if you want strong sexy legs and a jennifer lopez butt.

Second, if you are squatting make sure you’re doing squats with proper form. This means you should go deep. I see far too many people stack on 3 or 4 plates and barely bend their knees. You need to go deep on the squat, you’re not doing yourself any favors by stacking on the weight and doing the exercise with poor form. Go to at least parallel and preferably ATG, which brings me to problem number 3. . .

Not enough women squat, but if you ladies want a jlo booty squatting is neccesary!

I know the squat rack can be pretty intimidating. Usually there is some big guy using the squat rack, but women don’t let this scare you away (unless hes smells bad)!

Why? Because the squat is the perfect exercise to give you sexy legs and a nice tight butt. . . However, if you’re looking to get a jlo booty you need to be doing your squats ass to grass! When you go below parallel, you’re doing less work with your quads and further incorporating your gluteus maximus (your ass!) which makes this not only the best butt exercise ever, but the sexiest exercise ever!

Also, not to mention that it’s really attractive when a women steps away from the cardio machines and bravely conquers an exercise that not so many women have the courage to do.

Just check out this video. This women is not only doing deep squats, shes doing deep overhead squats!

Before we go any further let me tell you a story. .

There is this guy in my gym who is huge, hes got to be 210lbs and about 6′1″. Hes a solid 210 too, you couldn’t grab an ounce of fat on this guy if you tried, but the thing is. .I’ve never seen him training with a weight that I would consider HEAVY. In fact, the weight he trains with seems to be pretty damn light. One thing I notice about this guy is that he moves very slow and at the top of his movement he squeezes. I’m talking about PERFECT FORM here, but still I couldn’t beleive that this is the reason for his 210lb muscular frame, so I asked him. . thats right, I asked him “Excuse me, why the hell is a 210lb guy like yourself doing seated rows with 40lbs?”. . we got into the discussion and here was his reply “Some of these guys here have been training for more than 6 years. . I’m on my second year, I only train with light weights and I concentrate on each and every rep and make it count. . can you argue with the results?”

I couldn’t believe it. . does this guy know something that the rest of us don’t?! Maybe the heavy weights thing is a napoleon complex type thing that just makes us feel like more of men?

Well, I have been doing some research on the internet and I think that this form of training is going to become a lot more popular within the next few years. . Just check out this article at Bodybuilding.com

http://www.bodybuilding.com/fun/xrep_light_training.htm

I know one thing is for sure. I am going to give this method of training a shot and I think you should too. Just keep a careful eye on the scale and note if you lose any weight. Remember to keep the protein intake high and to follow the rules of this method of training and you should be set.

I’ll let you guys and girls know what I think of this sort of weight training routine once I finish it up, let me know if you have tried this or something similar as well. Thanks!

its been long argued that light weight and high reps is for fat loss and heavy weight low reps is for muscle growth. This article isn’t about that, but heavy weight and moderate reps (8 – 10) is best. This is because by using as much weight as you can, you’re damaging more muscle tissue, in turn rebuilding more muscle. . More muscle burns more calories . . More calories means more fat loss. .

Back to the high reps for plateau busting. . Its a simple and effective way to shock your muscles, but it is in no way an excuse to not workout hard. As a matter of fact, I implemented it into my routine today and it was one of my hardest workouts this month.

I find this works especially well for legs. Simply choose a weight you can achieve 15 – 20 reps with and no more than that, and concentrate on having perfect form. Like I said, I implemented it into my workout today which happened to be legs and I felt like I worker harder than my normal heavy routine.

Good luck, Get BIG!

- Anthony

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