Pin up Girl Workout

Eating Healthy Foods; Healthy Diet Foods

2013-03-10T19:59:00.003-07:00

Eating Healthy Foods

In order to train ourselves to eat healthy diet foods, we must first understand how we age and why we develop health problems and wrinkles in the first place.
It is generally believed that much of the cosmetic aging that we see on our faces, is due to free radical damage. It has been discovered that free radical damage is what leads to cancer and other health related problems. In its most elementary explanation, free radicals are molecules that are missing part of their structures. When a molecule is deformed because of missing part of its structure, it goes crazy trying to fix itself by attacking other molecules. Basically taking the missing part that it needs from an undamaged, or complete molecule, which causes that molecule to become a damaged free radical molecule, and so on.
You can see how this is quite a messy line of destruction. To make things even more frightening, free radical damage is caused by unhealthy foods, especially sugar. Sugar causes a major free radical assault, as does sunlight, and smoking. So if we consider this free radical theory of aging, which has become widely accepted over the past 20 years, since The Zone, by Barry Sears was first published, we will know that the abuse we do to our bodies with a high sugar diet and sunbathing will lead to our cells being damaged and causing a chain of further damage, resulting in inflammation and wrinkles. With this knowledge we should make a sugar free diet and self tanners, rather than the real sun, part of our lifestyle.

How in the world can a free radical assault be prevented or corrected?
Antioxidants to the rescue:

Simply by eating anti- oxidants we can arrest the assault and actually reverse some of the damage we have already done. A very simple and basic explanation to how this works is that if you have a cell with a missing piece, the anti- oxidant fills the missing space that the free radical is so desperately trying to fill, which puts the cell at ease and the assault ends. So, if we want to stop aging in its tracks and reverse some of our past free radical damage, we should eat foods that contain anti- oxidants, and no free radicals. All the power foods that I mention here are 100% anti aging anti-oxidants.

1) Salmon: When it comes to anti aging foods salmon is definitely the king. If you could only eat one food for beauty, choose salmon. Salmon contains DMAE, which is a powerful antioxidant that is only found in the skin of salmon. It stimulates nerve function and muscles to contract and tighten under the skin. In other words it tightens the skin. Nothing else has this level of anti-aging effect. If you can not stand the taste of oily fish, including salmon, try squeezing lemon or lime, and adding cilantro, or rosemary, with extra virgin olive oil. Try to find a way to make yourself eat this cure for sagging skin.

2) Blueberries, raspberries or blackberries: Berries are packed with antioxidants, giving your skin a healthy glow, vibrant color, and fighting wrinkles and free radical damage.

3) Almonds: A good natural source of protein, and a non-inflammatory food.

4) Avocado: Tasty, versatile and rich with vitamins and "good fat" that keep your skin plump. This is one of the most overlooked features of youthful skin. The fullness that healthy fat creates is not the same as the unsightly bulk that "bad fat" leads to.

5) Romaine Lettuce: One of the best sources for a leafy green vegetable you can eat. A positively healthy, anti aging, gourmet salad can be prepared with romaine lettuce and chopped almonds, extra virgin olive oil and blueberries.

6) Extra Virgin Olive Oil: Contains monosaturated fat, or "good fat", that lowers cholesterol. This miracle food can lower blood pressure, decrease the chances of breast cancer, and protect the heart and cardiovascular system. This is something you may wish to cook with or slather on your romaine salad. It is truly a beautiful food.

7) Plain Yogurt: Easy to digest, rich source of calcium, and contains "friendly bacteria".

8) Tuna in Water: Canned tuna in water is an excellent source of protein, and a versatile snack that can be prepared with a number of anti wrinkle ingredients to create tasty anti aging recipes.

9) Cottage Cheese: Another non inflammatory food and a great source of protein.

10) Sardines: They are so great for your skin that many fashion models have taken to adding these in their daily diet. If you like them, Great, if you don't, I am sorry, there is no good way of masking their strong flavor. Sardines are a great source of B vitamins and omega fats that make your skin plump and vibrant.

If you drink plenty of water every day and incorporate these foods while eliminating as much sugar as possible, you are sure to look 3-5 years younger within one month. It is really that effective. The more disciplined you follow this diet the better your results will be.
Of course smoking, drinking alcohol, and caffeine, sun bathing and eating fried foods all trigger free radicals, so if it is important to you to look your best, avoid all of these things as much as possible.

Spot Training - It is Possible to Change A Single part of Your body

2012-11-23T14:21:00.001-08:00

Good News: You CAN Spot Change

When one works on a particular body part with weights, and follows a body building routine, muscles are stimulated in that specific area by increasing the blood flow, and demanding a response. As a result, the muscles in that area firm up, lose their shapeless quality, and begin to grow. At the same time, fat is burned from that particular area. For example, when one does 25 sit-ups, Intramuscular fat is burned and shapely muscle is built in the abdominal area.

Dieting does not reshape one's body. In other words; if you don't like the shape of your body, simply eating less will not result in feeling happy about one's body. You will end up with a smaller version of the shape that you hate. one needs to be re-shaped by strength training. I believe that it is a good idea to lift weights at moderate to heavy poundage for every body part. An example of The Pin up Girl Workout, my personal program, would be that if one has a large midsection; work on areas that will minimize the focus on the large waistline. This often means building the shoulders to enhance the hourglass/ or " V" shape. A lot of leg work is a great way to reduce overall weight and gives the waist a smaller look; usually by adding curves to the rear. If you have never been much of a weight lifter, here is a good beginner's routine.

Military Press - With feet comfortably spaced directly beneath shoulders press barbell or two dumbbells directly up. Do this 8 times. X 3

Military Press

Squats- (With or without weights) Stand with feet centered directly under your shoulders and squat down. Do this 15 times X4

Squats

Dumbbell flys- Lye down on bench or floor with dumbbell in each hand, and hold dumbbells in alignment with each other, then slowly lower arms to your side and repeat x15. Do this 3 times.

Dumbbell Fly

These are great basic exercises that stimulate the "big" muscles of the body. I find that if one gets the best results this way. Unless you are very serious about body building and want to work out a lot, the large muscles are the back and legs which will burn more fat than working smaller muscles of the arms. Also, these are the muscles that contribute to the hourglass/ "V" shape we all want.

Never Forget Good Nutrition

Remember that good nutrition enhances appearance and is commonly exemplified by shiny hair, clear skin, clear eyes,correct posture,an alert expression, and firmness of skin on well-developed bone structures. Good nutrition aids emotional adjustments, provides stamina, and promotes a healthy appetite, It also helps establish regular sleep and elimination habits.

Carbohydrates	Provide Energy	Nutrient class providing source of Energy
Fats	Provide Energy	highest calorie value nutrient class
Proteins	Build and Repair Body Tissues	contain nitrogen
Vitamins	Regulate Body Processes

Advantages of Lifting Weights

2012-08-06T00:27:00.000-07:00

There are numerous advantages for women who lift weights. If you are one of those who is still afraid of looking manly as a result of weight training I hope to wipe that fear out now.

Women who lift weights gain curves that enhance the female physique, making the overall look more feminine, rather than masculine. Don't let the ESPN Female Bodybuilders scare you. Those women take male hormones, and work at achieving that manly look all day long. It will not suddenly happen to you simply by lifting moderate to heavy weights three to four times per week. I promise.

Advantages

Weightlifting allows you to fulfill your physical potential. As mentioned earlier, the heavier stress of bodybuilding training causes your body to make physical changes very rapidly and to much greater extent than any other type of exercise. Only through systematic bodybuilding can you exact the changes in appearance and strength that allow you to fulfill your physical potential. completely.
Weightlifting greatly improves your health and physical fitness. Any type of exercise will improve health and overall fitness, but lifting weights does it quicker and to a greater extent than other forms of workout. Normal weight training has been criticized for not increasing aerobic fitness to the same degree as running, swimming, cycling, and other aerobic activities. But by using a special form of weight workout called "circuit training", you can dramatically improve your aerobic conditioning as you increase strength and improve your physical appearance.
Bodybuilding helps to normalize body weight and greatly improves physical appearance. If you are either over or underweight, you can combine bodybuilding training with a specific type of diet that either aids in losing or gaining weight normalizing your body weight, you will drastically change the appearance of your body.
Lifting weights gives you a valuable reserve strength to meet life's emergencies. If noting else, weight training will make you much stronger than you have ever been, which will allow you to meet traumatic, life-threatening situations with an increased chance of survival. Trust me on this one. The confidence that comes from knowing your body is strong can be a heady feeling.
Weightlifting allows the use of an unlimited range of weight resistance.
Lifting weights allows you to stress specific muscles in relative isolation from the rest of your body. This is what I call spot training. When a typical dieter reduces the amount of calories she normally consumes she will shrink. That is all she can hope to do. If her shape is awful, being a pear shape, then if she is successful at dieting she will become a smaller pear shape. One can not hope to lose it only in the waist and transfer the fat to our rear. Not with dieting that is. But, when lifting weights we are actually sculpting our body and we have total control to work our shoulders harder than any other body part in order to add a beautiful V shape. Or we can work the rear end super hard and heavy creating a nice round rear end. It you are a control freak, you will love lifting weights once you have begun to see the beautiful results.
Weightlifting develops valuable personal qualities that carry over well into everyday life. Self-discipline, goal -orientation, and the ability to work hard in pursuit of a goal work well in other situations in life.

Symmetry and the Body Beautiful

2012-07-19T18:19:00.000-07:00

Symmetry catches everyone's attention. And rightly so. Amid a sea of homogenous body shapes, great symmetry stands out as the island of illustrious form. make no mistake about it, there is a power within pleasing proportions-it captivates us visually, stirs physical desire, and inspires others to want that some look. Indeed, the desire for owning an attractive physical form is inherent in ever female. I have never met a woman who yearned for a shapeless and disproportionate body, yet millions of otherwise rational women are following some form of exercise program to improve their figures, with little or no results.

Key Recommendations to Adequate Nutrition

2012-07-09T17:10:00.001-07:00

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern such as the USDA Food Guide or Dietary Approaches to Stop Hypertension (DASH) eating Plan.
People over age 50. consume vitamin B12 in its crystalline form fortified foods or supplements.
Women of childbearing age who may become pregnant. Eat foods high in heme-iron and consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
Older adults, people with dark skin, and people exposed to insufficient ultraviolet light from the sun. consume extra vitamin D from vitamin D-fortified foods and supplements.

Having a pin up girl body comes from the inside out. Eat well, and workout strong and smart. Never deprive your body of essential nutrients. This is the biggest mistake people make when trying to improve their appearance.

2012-06-03T13:38:00.003-07:00

Are you at a plateau?

Have you been working out a lot, with no real improvements?

I see people in the gym all the time who work out long and hard, but seem to be maintaining a status quo.

To develop real curves, you need to shock your body. If you are doing the same thing all the time, your body will get used to the stress of the workout and will no longer respond by further developing full muscle.

Supercharge your workout with Progression.

This method of training places greater loads on each working muscle.

There are three ways in which you will progressively increase the resistance you place on a muscle:

1) Do more repetitions with a particular weight than you performed the last time you worked out.

2) Do the same number of repetitions as in a previous workout, but with heavier weight.

3) Do the same number of sets and reps with the same weight as in a previous training session, but reduce the length of rest intervals between sets.

2012-06-02T14:17:00.001-07:00

If your calves are your weak point, this is the post for you.

Many women have straight and shapeless calves, and need to pay extra attention during their workouts on their lower legs.

Calves are notoriously difficult to build because you are basically trying to build a posture muscle. There is tremendous energy put into your calves all the time, and if you do not have shapely calves from walking and standing alone, you need to increase the intensity.

To build beautiful calves:

Exercising

Standing Calf Machine toe Raises 2 sets 12-15 Reps

Seated Calf Toe Raises 1-2 sets 10-12 Reps

Add these to your workout, and after about 6-8 weeks of diligently working this routine add

Calf Presses 3 sets 15-20

Standing Calf Machine Raises 3 sets 15-20

Rachel Mclish has beautiful world class calves. She was a female body building champion from the 70's and 80's. If you think she is too muscular, do not worry. There is no way that you are going to gain this much muscle in a few workouts. This takes years of serious bodybuilding. Just appreciate the beauty and roundness that she has all over.

2012-05-28T20:10:00.003-07:00

Running is the best way to lose weight and tone up the legs at the same time.
The combination of a body that has been working with relatively heavy weights, and running for at least two hours per week is phenomenal.
I realize that some people have knee problems and injuries, and therefore cannot run, but for those who can safely run, by all means give it all you've got, and within one month you will not be disappointed.
When time is an issue and you just cannot crank out the full workout routine you really need, be sure and work the big muscles. Too many people these days are hung up on their abs. The abdominal muscles are small, and if you have anything other than a very low body fat percentage, the results will not be noticeable.
I promise you that if you put that same energy into working out the large muscles, the ones that people see, you will see results.
By large muscles, I mean your latissimus dorsi (or Lats), your back muscles. If you workout your back, you will develop a beautiful shape that will result from building your back muscles, and as a result, you will burn more calories, and at the same time take attention away from your tummy.
The development of the hourglass shape comes not just from having very little fat around the waist, but from having a nice roundness in the hips and V shape to the back.
Squats should be included in the "large muscle" category. Even if you do not use weights, doing a minimum of 50 squats every evening will keep your thighs looking shapely.

2012-05-28T19:53:00.003-07:00

I hope everyone is having a great Memorial Day.
Thank you to our veterans for their sacrifices.

2012-05-11T18:39:00.003-07:00

Focus of the week- Workout with as heavy poundage as you can.
Use relatively heavy weights doing reps of around 8-12 (1-2) sets depending on your fitness level.
Increase the weight and do another 2 sets. It should be heavy enough that you just can not do 12 reps with.
Now increase the weight again. This time for only 1 set, and you should be struggling to get 4-6 reps.
This is how we gain muscle mass. The muscles have to be stressed to a point to where they have to do something to meet the demand.

Do this at the gym for each muscle group that you would like to round out, and made curvier.
I don't think its a good idea to lift heavy, or put too much emphasis on the abs. It can result in looking blocky and thick around the middle.
To have the small waist and rounds hips of a pin up girl, you should build your back, for a shapely V, and place a lot of emphasis on working out your rear end.
Doing these things alone will give your waist a smaller, and more of an "hourglass" appearance.

2012-04-18T20:39:00.002-07:00

One of the healthiest ways of conquering negative body obsession is to recognize what your personal best shape is. I emphasize SHAPE, because the best workout/diet results come from focusing on shaping ones body rather than just simply trying to weigh less. This may at first, seem even more depressing; to think that after going through the pain of dieting to lose weight, we still will not be satisfied. But, look at it another way; you may not have to diet and make such effort to lose weight when following the Pin Up Girl Workout, because with this workout your food intake is going toward gaining beautiful curves, instead of unsightly bulge. Depending on ones beginning weight of course, you may not need to adjust your diet at all.
Power to the curves!

Pin up Girl Workout: Have A Great Body and Never Diet Again

2012-03-24T20:34:00.001-07:00

Pin up Girl Workout: Have A Great Body and Never Diet Again: I believe I have discovered the Secret to What All Women Want, but somehow struggle with throughout their entire lives, control over the s...

2012-03-24T19:52:00.002-07:00

Have A Great Body and Never Diet Again

2011-04-12T15:14:00.000-07:00

I believe I have discovered the Secret to What All Women Want, but somehow struggle with throughout their entire lives, control over the shape of their bodies and therefore, lives. I personally Never Diet, and I love My Body, and enjoy my food without a hint of a sick feeling in my stomach from guilt. There Are a Few Things one Must Understand About the Body In Order to Maintain an Attractive Weight for life, and may Live Life The Way It Was Meant To Be Lived, focusing on our lives, not Counting calories and Feeling too depressed to Go Out and enjoy life. Let Me Help You Take Control Of Your body and your life. From about age 23 to the present I have been happy with my body and free to pursue my goals and hobbies without the distraction of fad diets and expensive gimmick work out packages. I figured out what to do about my weight and shape when I was battling a weight in my early 20's. I recognized that most people who become overweight remain that way for life. They try a few diets and may lose some weight and then it comes back again. I knew that the way the average person was approaching their weight issues was wrong. There just had to be a sensible solution that people were just missing or perhaps to lazy to deal with. My mind was open. when one wants to learn, this is the most important issue. We can not fill our heads with, that's too much work, or my body is different, it won't work for me.
The first thing I wanted to do was eliminate anything in my diet that was just clutter. I didn't want to be unrealistic, therefore I did not care if a certain thing I ate contained a lot of calories if there was some nutritional value to it. The big enemy I had was sugar. This was the only thing I tried to eliminate completely until I got into better condition.