Home Gym

Build that Booty Big Butt Workout! No Equipment needed

2016-01-21T19:19:00.002-08:00

Girls Big Butt Lifting Exercises! 10 Minute Butt Workout

2016-01-21T19:16:00.002-08:00

Smart Cardio For Full-Body Fat Loss: Functional Cardio Day

2016-01-21T19:12:00.000-08:00

How Men Over 40 Can Get Six Pack Abs: The A-40 Core Set

2016-01-21T19:08:00.002-08:00

7 Quick Tips to Immediately Trigger your Body to Produce More Testosterone

2016-01-19T16:30:00.001-08:00

If you’re wondering how this picture of prison inmates working out is related to this post, then read on to find out how.

Most of the ways to increase testosterone naturally will take some time before you actually start seeing the effects. However there’s also these quick and effective tricks that can be done in essence to boost your testosterone levels in a blink of an eye.

On top of that, these tricks are easy, cheap, and completely doable.

1. Drink More Water

To make sure that your body starts increasing its natural testosterone production, you first have tho stop this one thing that constantly decreases your testosterone production.
It’s called: dehydration.
Most of us actually are dehydrated, despite the fact that we have constant access to water…
…Guess what happens to your endocrine system when you’re not drinking enough?
Your hormonal system will slow down and decrease testosterone, HGH, and dopamine production
Plain and simple: Drink enough water to keep your body hydrated and enjoy the benefits of boosted testosterone.
How much water do I need to drink then?
This is a tricky question to answer, and you probably have heard the magical 8 glasses a day being constantly pushed in the media and among the health professionals…

However there’s not a single study to ever conclude the fact that the optimal amount of water per day would be 8 glasses.

It depends on the individual. Bigger guys need more water, smaller guys need less water, and medicore guys need average amounts of water, and if you’re working out you obviously need much more water on top of that.
The key here is to follow your own body. If you feel like drinking water then that’s an early sign of dehydration, and also remember tomonitor the color of your urine.

2. Check Your Body language

To spike up your testosterone production by 20% in less than 2 minutes, all it takes is for you to assume a different position. That’s all there is to it!
Let me explain you:
There’s this study concluded by Cuddy et al. Who with his team of other researchers did this small test on college students…
[notification type=”notification_info”]1. Subjects entered a room where they proceeded to spit in to a vial. Their base testosterone and cortisol levels were then taken from that sample.
2. Researchers then tell their subjects to do either power positions, or positions that portray no power.
3. After holding those poses for 2 minutes, researchers again asked their subjects to spit into another vial to see if there was any notable changes in testosterone or cortisol.[/notification]
The results: On average the group that was doing “power-positions” increased their testosterone levels by a staggering 20% also their cortisol levels decreased by 25%
The group which were told to hold those “non-power” positions had reverse results, as on average their testosterone levels decreased by 10% while cortisol levels increased by 15%.
I have a bigger post about that study here, which has an image with all of the actual poses the subjects held at that study, with also a brief video explanation by Amy Cuddy herself.

3. Do Some Jump Squats

This is an easy trick you can start doing immediately.

Just put your chair aside and do 20 high intensity squat jumps, as a result your testosterone levels will for a brief moment be incredibly high and they’ll remain elevated for hours after.

Here’s why:

When you suddenly start doing a task that requires such instant focus and resources from the body, your hypothalamus has no other choice than to signal your pituiary gland to produce more testosterone in response to the sudden muscle stimulation.

The effect is more stronger because when doing the jump squat you’re working your whole body, but the most of the muscle stimulation will be happening on your leg muscles, which are the biggest muscles in your body, known to release the most testosterone.

That’s why you always want to work big muscles on the gym too.

The Bigger the muscle = The bigger the hormonal response.

Jumping will also stimulate your lymphatic nervous system to function better, which furthermore helps your endocrine system to produce more testosterone.

4. Drink atleast 1 Raw Egg Daily

Eggs are filled with cholesterol, which is a steroid hormone, and a precursor for all your sex-hormones, including testosterone!

However if you’re frying up the eggs, some of that cholesterol will oxidize.

So what could then be the best way to consume this precursor of testosterone quickly without having to worry about oxidization?

Break an egg into a glass and gulp it down like a man! Then make sure it becomes a habit.

This is what the old-school bodybuilders did and this is what still works. Eggs just happen to be one of the best kinds of fuel for your testosterone, so buy tons of them and eat tons of them!

On good days I will actually consume 5-12 raw eggs, and I have consumed tons of eggs for years like a maniac. It’s also about 2 years since I did my last cardio session, so I must have a cardiovascular problem then?

Nope. Completely clear arteries thanks to high testosterone, High Interval Intensity Training, real foods, and strength training.

5. Freeze your Balls

Russian powerlifters used this weird trick before competitions some tens of years ago.

The idea bases on the fact that the optimal heat of your ball sacks to produce testosterone and sperm is a bit colder than your average body-temperature

(that’s why they hang in that special party-pouch outside your body).

That’s why those crazy russians figured out that they needed to freeze their balls of to get a huge boost in testosterone so they could lift weights more efficiently.

Fortunately you don’t have to freeze your beloved balls like that brawe fellow on the image is doing.

Just man up and hop on a cold shower for example, or do something that gets your balls to be few degrees colder than the rest of your body.

That’s a super easy and completely free way to immediately produce more testosterone.

6. Re-Think Your Status

Your brain can be unbelievably strong tool if you use it correctly, because if you believe in something hard enough, eventually you will make it.

It sounds like a huge cliche to say something like this but in reality it’s mostly true.

So how can you use the power of your brain and beliefs to boost testosterone?

Answer: You have to embrace your masculinity and hard-wire your brain to actually believe that you’re the alpha-male. Just convey the image of you being better than anyone else in your head.

I know it sounds crazy but it works. Just like in the number #2 trick in this list, you can fake it til’ you make it!

Of course I’m not telling you to suddenly disrespect everyone and be something that you’re not.

All I’m saying is that you just need to hard-wire this image in your head that you’re the alpha-male who deserves stuff, deserves to eat first, and deserves to mate all the females.

Eventually your brain and body will adapt into this thinking model and that’s when true success takes place.

But how does hardwiring your brain to be the “alpha” help with boosting testosterone levels?

For example there’s this weird animal study where the researchers removed the alpha-male monkey from its pack, and placed one “average Joe” monkey to be the next alpha-male or the pack leader.

What happened inside the endocrine system of that new pack leader was remarkable:

The new pack leader experienced some significant chances in his hormonal profile, as testosterone levels skyrocketed trough the roof, and the stress hormone cortisol plummeted significantly.

Why did this happen?

Because the body and brain of that monkey adapted to his new social status. The pack leader needs to have high testosterone and low cortisol to actually be able to lead without panic.

Okay but that’s only one animal study, does this have anything to do with humans?

Yes it does. Just think about the guys who go to jail.

How come can they become se big and buff in short duration of time inside a prison where there’s limited nutrition, limited equipment, and so on?

Basically they’re having far less options for working out than normal people do, but still those inmates happen to be super ripped and will obtain those crazy physiques in no time.

Why?

Because they need to. Their social situation creates the need to become ripped and bad-ass looking individual. So the brain actually notices the situation and a primal trigger snaps on.

As a result those prison inmates will have huge amounts of natural testosterone and growth hormone in their system, to help them become big and bulky in short duration of time. So they’ll become big bad-asses.

So don’t ever underestimate the power of your brain and beliefs.

7. Switch to Organic Foods

Commercial foods found in your local grocery store will damage your testosterone levels big time…

There’s no sweet way to say this, but if you’re eating commercial non-organic foods you’re consciously lowering your testosterone levels.

Let’s take one chemical present in 99% of commercial breads to be used as an example:

[notification type=”notification_warning”]
The Story of Bromide

Commercial breads are filled with potassium-bromide a dough conditioner that replaced potassium iodate in the 60’s.

The big bread companies claimed that bromide was better for people, when in reality they only used it because it made the bread more elastic so they could hang it in hooks more easily.

So people were just like okay that’s cool.

However nobody really told those people how potassium-bromide was used and tested in gulag prisons…

Why Bromide Was Fed to Prison Inmates

Back in the 50’s a group of gulag prison wardens figured out that they needed a chemical to turn their inmates more passive, which would make it easier for the guards to handle their prisoners.

So they came up with this toxic halogen that disrupts male hormone system by lowering testosterone levels called bromide.

They then added bromide to their prisons water supply and in the foods of those inmates.

It was a great success and the inmates became more kind and understanding towards the guards.

However after some time passed on, the adminstration of bromide to prisoners was declared to be against the human rights, because of the fact that it actually made most of the inmates impotent.

Canada also banned potassium-bromide enhanced flours in 1994. Bromide has also been banned in the UK since 1990.
[/notification]
So bromide might work well in prisons if it’s used to chemically lower the inmates testosterone to make them less dangerous to the guards, but what the fuck does this substance do in our bread still in 2014?!

Oh and by the way, bromide is also present in Mountain Dew, Fresca, and multiple other commercial food items…

That was just one example of what kind of preservatives and chemicals are pumped into our foods today, as there’s over 50,000,000 chemicals listed in the US database, and most of them are known to disrupt the endocrine system.

Think about that the next time you’re having a nice serving of commercial shit.

Conclusion

Well, those were the 7 quick ways to stimulate testosterone production in your body. You can use these 7 everyday, and you most definitely should.

If you have any questions about these tricks to boost T, then let’s discuss in the comments, or you can contact me directly trough the form in the footer.

Ref: http://www.anabolicmen.com/fast-testosterone-boosting-tricks/

9 Body Hacks to Naturally Increase Testosterone

2016-01-19T16:25:00.000-08:00

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels. Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it -- and even protects men from exercised-induced reductions in testosterone levels.

By Dr. Mercola

Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of "manhood" (although women have testosterone, too).

Indeed, it does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less "flashy," albeit equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being.

Beginning around age 30, a man's testosterone levels begin to decline, and continue to do so as he ages.

A wide range of chemical exposures included prescribed drugs like statins, adversely impact testosterone production in men. At the same time, estrogen levels typically increase due to widespread exposures to estrogen-mimicking compounds in food, water and environmental pollutants.

What are Your Options for Replacement?

If you're a man who's experiencing symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory, and you think low testosterone may be to blame, you can have your levels tested. Since testosterone levels fluctuate throughout the day, you'll probably need more than a blood test to get a true picture of your levels.

If your levels are indeed low, there are a number of synthetic and bioidentical testosterone products on the market, as well as DHEA, which is the most abundant androgen precursor prohormone in the human body, meaning that it is the largest raw material your body uses to produce other vital hormones, including testosterone in men and estrogen in women.

I only recommend using bioidentical hormones, and only then under the guidance of a holistic doctor who can monitor your hormone levels to ensure you need supplementation.

But, before you opt for this route, there are numerous strategies you can try to boost your testosterone levels naturally. These are appropriate for virtually anyone, as they carry only beneficial "side effects."

9 Ways to Naturally Increase Testosterone Levels

1.   Lose Weight

If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.

If you are serious about losing weight, you have got to strictly limit the amount of processed sugar in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary driving factor in the obesity epidemic. So cutting soda from your diet is essential, as is limiting fructose found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners like agave.

Ideally you should keep your total fructose consumption below 25 grams per day and this includes fruits. This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high cholesterol.

In addition to eliminating or severely limiting fructose, it will be vital to eliminate all grains and milk (even raw) in your diet. Milk has a sugar called lactose, which has been shown to increase insulin resistance so it will be wise to avoid it if you are seeking to lose weight.

Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods also quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.

As you cut these dietary troublemakers from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in micronutrient-dense vegetables rather than grains and sugars because it slows the conversion to simple sugars like glucose, and decreases your insulin level. When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly.

I've detailed a step-by-step guide to this type of healthy eating program in my comprehensive nutrition plan, and I urge you to consult this guide if you are trying to lose weight.

The foods you choose to eat will be the driving force behind successfully achieving your weight loss goals -- high-intensity, short-burst-type exercises, such as my Peak Fitness Program, two to three times per week, combined with a comprehensive fitness plan, is important too, and has an additional benefit as well (see below)!

2.   High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)

Both intermittent fasting and short intense exercise have been shown to boost testosterone.

Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline.
That's unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.

Intermittent fasting boosts testosterone by increasing the expression of satiety hormones including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), colecystokinin (CKK) and melanocortins, all of which are known to potentiate healthy testosterone actions, increase libido and prevent age-related testosterone decline.

Having a whey protein meal after exercise can further enhance the satiety/testosterone-boosting impact (hunger hormones cause the opposite effect on your testosterone and libido). Here's a summary of what a typical high-intensity Peak Fitness routine might look like:

Warm up for three minutes

Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds

Recover at a slow to moderate pace for 90 seconds

Repeat the high intensity exercise and recovery 7 more times

As you can see, the entire workout is only 20 minutes. Twenty minutes! That really is a beautiful thing. And within those 20 minutes, 75 percent of that time is warming up, recovering or cooling down. You're really only working out intensely for four minutes. It's hard to believe if you have never done this that you can actually get that much benefit from four minutes of exercise. That's all it is.

Keep in mind that you can use virtually any type of equipment you want for this – an elliptical machine, a treadmill, swimming, even sprinting outdoors (although you will need to do this very carefully to avoid injury) -- as long as you're pushing yourself as hard as you can for 30 seconds. But do be sure to stretch properly and start slowly to avoid injury. Start with two or three repetitions and work your way up, don't expect to do all eight repetitions the first time you try this, especially if you are out of shape.

You can find more information about this in an article previously written on intermittent fasting.

3.   Consume Plenty of Zinc

The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.1 Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it2 -- and even protects men from exercised-induced reductions in testosterone levels.3

It's estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in, an estimated 20-25 percent of older adults still had inadequate zinc intakes, according to a National Health and Nutrition Examination Survey.4

Your diet is the best source of zinc; along with protein-rich foods like meats and fish, other good dietary sources of zinc include raw milk, raw cheese, beans, and yogurt or kefir made from raw milk. It can be difficult to obtain enough dietary zinc if you're a vegetarian, and also for meat-eaters as well, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.

In many cases, you may further deplete the nutrients in your food by the way you prepare it. For most food, cooking it will drastically reduce its levels of nutrients like zinc … particularly over-cooking, which many people do.

If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your body's ability to absorb other minerals, especially copper, and may cause nausea as a side effect.

4.   Strength Training

In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.

You can "turbo-charge" your weight training by going slower. By slowing down your movement, you're actually turning it into a high-intensity exercise. Super Slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.

5.   Optimize Your Vitamin D Levels

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.5

Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions around the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.

So the first step to ensuring you are receiving all the benefits of vitamin D is to find out what your levels are using a 25(OH)D test, also called 25-hydroxyvitamin D.

A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.

To get your levels into the healthy range, sun exposure is the BEST way to optimize your vitamin D levels; exposing a large amount of your skin until it turns the lightest shade of pink, as near to solar noon as possible, is typically necessary to achieve adequate vitamin D production. If sun exposure is not an option, a safe tanning bed (with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF fields) can be used.

As a last resort, a vitamin D3 supplement can be taken orally, but research suggests the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate their levels above 40 ng/ml, which is the absolute minimum for disease prevention.

6.   Reduce Stress

When you're under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone,6 presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol).

In the modern world, chronic stress, and subsequently elevated levels of cortisol, could mean that testosterone's effects are blocked in the long term, which is what you want to avoid.

My favorite overall tool to manage stress is EFT (Emotional Freedom Technique), which is like acupuncture without the needles. It's a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even children can learn it. Other common stress-reduction tools with a high success rate include prayer, meditation, laughter and yoga, for example. Learning relaxation skills, such as deep breathing and positive visualization, which is the "language" of the subconscious.

When you create a visual image of how you'd like to feel, your subconscious will understand and begin to help you by making the needed biochemical and neurological changes.

7.   Limit or Eliminate Sugar from Your Diet

Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.7

Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime.

Why we eat this much sugar is not difficult to understand -- it tastes good, and it gives us pleasure by triggering an innate process in your brain via dopamine and opioid signals.

What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on, or eliminating, sugar altogether from their diets. Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.

If you're struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many "soda addicts" kick their sweet habit, and it should work for any type of sweet craving you may have.

8.   Eat Healthy Fats

By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but alsosaturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.8

My personal diet is about 60-70 percent healthy fat, and other experts agree that the ideal diet includes somewhere between 50-70 percent fat.

It's important to understand that your body requires saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) for optimal functioning, and if you neglect this important food group in favor of sugar, grains and other starchy carbs, your health and weight are almost guaranteed to suffer. Examples of healthy fats you can eat more of to give your testosterone levels a boost include:

Olives and Olive oil Coconuts and coconut oil Butter made from raw grass-fed organic milk

Raw nuts, such as, almonds or pecans Organic pastured egg yolks Avocados

Grass-fed meats Palm oil Unheated organic nut oils

9.   Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein

Research suggests that BCAAs result in higher testosterone levels, particularly when taken along with resistance training.9 While BCAAs are available in supplement form, you'll find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.

Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent. So to create the correct anabolic environment, you need to boost leucine consumption way beyondmere maintenance levels.

That said, keep in mind that using leucine as a free form amino acid can be highly counterproductive as when free form amino acids are artificially administrated, they rapidly enter your circulation while disrupting insulin function, and impairing your body's glycemic control. Food-based leucine is really the ideal form that can benefit your muscles without side effects.

Ref: http://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx

How to beat the bulge this Christmas

2015-11-13T07:04:00.002-08:00

We know Christmas is the time to indulge, but you don’t want to overdo it and then end up feeling miserable at the end of it. By Deborah Giam.

Christmas time is really the time for getting together and being with friends and family. Undoubtedly though, that also means having plenty of meals together! If you don’t want to overdo it this Christmas, here are a few tricks to keep from over indulging.

Have breakfast
It’s important to start the day right, and even though you know there’s a night of partying ahead of you with a feast to go along with it, you should eat breakfast. The rationale is simple – having breakfast helps to stabilize your blood sugar so you can get ready to rock and roll the holiday season! That also leads on to the next point…

Don’t starve yourself
It may sound counter-intuitive, but if you go to a party and you’re already starving, you’re likely to end up munching and gorging on all the appetisers and snacks even before the main course has arrived. That usually means consuming a lot of empty calories and then having the main meal. Have a healthy snack like some fruit, before you get to a party so you won’t over do it before it even begins.

Go easy on some things
When it comes to all the extras like sugary drinks and calorie-laden sauces, make sure you dish them out with just a light touch – enough for some flavour but not so much that your food is drowning in it. The same thing with drinks, try to stick to anything that isn’t sugary. Bonus tip: Drink two glasses of water when you get to a party. It’ll help you to stay hydrated and fills your stomach up so you won’t be as likely to overeat.

Just a little of everything
You also don’t want to deprive yourself of any of the dishes on offer – when you stop yourself from eating something, sometimes you end up just feeling more miserable… which could lead to a full-on binge. Just have a little bit of everything, just enough to satisfy your palate without going overboard.

Stay active
You don’t have to do full-on workouts during the holidays, but try to sneak in bits of activity here and there. Keep walking while you’re at the party, or take an extra long way home from the car to home. Even better if you can sneak in a walk while catching up with a friend or family member, even if it’s just a short walk here and there.

20 mins Six Packs Abs from Home Gym

2015-05-24T02:40:00.000-07:00

Tone your abs and strengthen your core. This workout burns 164 - 225 calories. A flat stomach has more benefits than people think. Lower abdominal fat lowers your risk of contracting heart disease! Always make sure to work your core at least once a week. For best results, do this workout 3 times a week on non-consecutive days. To see your six pack, diet is crucial. Eat wisely and frequently.

Abs Workout at home with Emily Skye

2015-05-24T02:38:00.001-07:00

Emily Skye doing one of the home ab workouts from her program.

For more great at home or gym workouts make sure you check out my program

8-Minute Abs

2015-05-22T02:58:00.001-07:00

Flat Abs Workout

2015-05-22T02:57:00.000-07:00

Abs Exercies

2015-05-22T02:55:00.003-07:00

Bodyweight Exercises

2015-05-22T02:54:00.000-07:00

Benefits of Rebounding Exercise

2015-05-13T23:48:00.000-07:00

Do you know any way to improve clean your body of toxins, get more oxygen, improve your aerobic capacity and exercise without impact in your joints?
Check this video to know all about it. If you like this video and others share the love with your friends!

How to Do a Plank

2015-04-23T20:55:00.002-07:00

Stronger abs without a single crunch? Sign us up

By Kimberly Dawn Neumann

Meet the sit-up's smarter sibling. Less than 10 minutes of planking a few times a week flattens abdominals more effectively than a thousand crunches can, says Geralyn Coopersmith, the global director of performance and fitness training for Nike. It's also a test of muscle control. Once you're in a plank, you shouldn't shift an inch. The plank is the key to both a whittled middle and a pain-free back. That's because "strong abs keep your spine supported," says Coopersmith. "Think of it as midsection multitasking."

Photograph by Henry Leutwyler

Ref: www.realsimple.com/health/fitness-exercise/how-to-do-a-plank

Plank Workout from HELL! Total Bodyweight Abs Routine w/ Sean Vigue Fitness

2015-04-20T21:54:00.002-07:00

You all know how much I love Planks...they work every part of your body and can be done anywhere at anytime. Workout with me in this video as I perform some of my personal favorites. Show your Support with Thumbs-Up and Comment. Thanks!

7 Exercises That Burn The Most Calories

2015-01-27T04:38:00.000-08:00

They say any exercise is better than none, and it’s true. But some workouts are proven to have better results than others in a shorter space of time. Switching your morning run to interval training for instance, is a weight-loss no brainer if you want a beach-ready bod in a matter of weeks.

Mindless machine use may tone a little, but it takes intense workouts to seriously sculpt and shred the pounds. Here are 7 exercises to get you started.

HIIT

HIIT (or High Intensity Interval Training) is ideal for those who want to get trim on a tight schedule. This workout consists of high intensity exercise teamed with short periods of rest. Alternating bursts of intense exercise with recovery segments burns fat super-fast, offering a maximum, full-body workout in no time at all.

Have a spare 15 minutes? Hit the streets and sprint for 30 seconds, followed by jumping jacks, skater lunges or jump squats for 30 seconds, and then rest: a brisk walk or jog for 30 seconds. Approach it at a 2:1 ratio; two high intensity exercises vs. one rest. Repeat the pattern, gradually increasing your exercise times minute by minute, matching it with the same amount of rest, e.g. two minutes running, two minutes skater lunging, two minutes rest.

Not only does interval training burn calories incredibly effectively, it also promotes excellent cardiovascular health. Pushing your heart to the limit improves your cardio ability and keeps it and strong, ready for the next workout.

Kettlebells

If you want to lose the pounds celeb style, invest in a kettlebell – they’re the training tool of the moment. The likes of Kim Basinger and Jennifer Aniston swear by this workout to stay slim.

The weight of a kettle bell isn’t evenly distributed. This in turn makes your stabiliser muscles work that bit harder, targeting key areas like the core, arms and bum for maximum toning effect.

And it doesn’t just sculpt; in one 20-minute workout you can burn approximately 300 calories! Incorporate them into your favourite exercises. The ‘Russian kettlebell swing’ is great for the glutes; simply stand up straight, feet hip-width apart, bend the knees slightly and slowly (and safely) swing the kettlebell between your legs for 20 reps. Other moves to try: the kettle bell lunge press, the Russian twist and the figure eight at 20 reps a go.

Kickboxing (REX)

Kickboxing

Blast the calories with kick boxing. It’s great for releasing pent-up aggression whilst also strengthening your core and improving your balance. Unlike running, kickboxing enables you to tone and trim muscles you wouldn’t ordinarily use, working both the upper and lower body.

Importantly, it’s also amazing fun, giving you greater incentive to stick at it. According to the American Council on Exercise (ACE), ‘women can burn between 350 to 450 calories’ during a kickboxing session. Punch away the pounds – it’s the perfect stress-buster.

Skipping

If you’re bored of the gym, try playground tactics and dig out the skipping rope. Skipping isn’t just for children, and works almost every muscle in the body – bringing you closer to your weight loss goals with every jump. It also gets the heart pumping, which is essential for burning calories fast. In an hour, there’s the potential to burn a massive 750 calories says the National Institutes of Health.

Have fun with it! Vary your skipping with different speeds, moves and intensities. Hop, cross-skip or double up with a partner if you’re brave enough. And even if you haven’t got a skipping rope, jumping jacks are a great muscle workout, wherever you may be.

Swimming

Don your cap and take a dip in the pool – swimming can burn between 500 and 700 calories an hour. As a low- impact sport, it’s one of the best exercises for the body; toning and strengthening key muscles without causing any harm. If you suffer from any musculoskeletal conditions, swimming is the calorie-burning exercise for you.

Breaststroke or front crawl, they both work every muscle; sculpting your arms, legs, abs, the lot.

Cycling

Beat the morning traffic and commute by cycling. It’s one of the best cardio exercises around, especially if you want to perfect those pins. Unlike running, cycling targets the hip and leg muscles worked during squats / leg presses, promoting tight, toned thighs and glutes.

It’s perfect for all ages, and can burn up to 700 calories in a one-hour ride. If stationary bikes aren’t your thing, pedal with friends and make it sociable. Half hour sessions two to three times a week enhance strength and endurance, improve cardio fitness levels and shred the pounds all in one.

Walking

Never underestimate the power of walking. It tones and trims the belly fat without you even noticing. It strengthens bones, helps the heart and is a lot easier on joints than many other exercises.

You can always up your game and increase your climb with a good hike. Out in the fresh air, it works muscles that you can’t even with a treadmill incline. And don’t be afraid to bring a little support. According to The Cooper Institute, ‘Nordic poles’ can help you burn up to 20 per cent more calories when walking. Or get the heart pumping with a stepping machine. It boosts the metabolism and the calories fly off!.

Ref: https://sg.sports.yahoo.com/news/7-exercises-burn-calories-090000570.html

Drop that 10 Inches in 10 Days with These 8 Moves

2015-01-04T15:45:00.000-08:00

Home / Diet and Exercise / Drop that 10 Inches in 10 Days with These 8 Moves

Drop that 10 Inches in 10 Days with These 8 Moves

Posted by: Bon Heur in Diet and Exercise, Featured December 20, 2014

We know that we’ll enjoy the holiday season especially the foods that are served on our plates. By this, we prepare this 8 head-to-toe workout that will move your muscles seriously. This is based on Tracy AndersonMethod, “the moves are strategically placed in order to fatigue the muscles, allowing you to work each one deeply for overall strengthening, balance and proportion,” explains Tracy. “Building strength and allowing the body’s muscles to work together as one cohesive instrument will give lasting results and a lean and even-toned frame.” Try to do this at least 4 times a week, but for fuller effect, do this six days a week, following each strength session with 30 to 60 minutes of cardio, and you could lose up to 10 inches over your whole body in 10 days.

1. Single-leg kick

Focus: Shoulders, chest, sides, core, glutes, inner thighs and hamstrings .

Start on all fours, with hands placed right over left directly below chest, knees slightly wider than hip-width apart and feet pointing out (A). Pull abs in, lift right leg and extend it out diagonally from body (B). Return to start. Do 30 to 40 reps.

2. Mini squat with leg extension

Focus: Shoulders, upper back, chest, arms, core, glutes, quads and hamstrings .

Start in down dog, with knees slightly bent and legs in a wide stance. Lift right foot, tuck right leg in toward chest (think mountain climber), allowing left leg to bend deeper (A). Straighten left leg as you extend right leg up to ceiling (B). Return to start. Do 30 to 40 reps.

Lengthen leg as much as possible to really feel a stretch.

3. Plank with arm/leg lift

Focus: Upper back, chest, sides, core and glutes.

Start in plank with legs slightly wider than hip-width (A). Lift left arm out to side while raising right leg diagonally away from body until both arm and leg are higher than back (B.) Pulse up for 30 to 40 reps.

4. Stretch, bend and kick

Focus: Chest, abs, glutes and hamstrings

Start on all fours with right leg extended straight back, resting tips of left toes on ground (A). Bend right leg and tuck it behind left knee (B). Bend elbows, drop chest to ground and extend right leg straight up (C). Press chest back up until arms are straight while lowering right leg back to start. Do 30 to 40 reps.

5. Side hip drop and kick

Focus: Shoulders, upper back, core, glutes and outer thighs

Start kneeling; reach left hand to floor so it’s in line with left knee. Place right hand along right leg. (Keep chest up and left arm straight). With hips stacked, lower them to 6 inches off the floor (A). Push hips back to start as you extend right leg straight out to side (B). Do 30 to 40 reps.

Keep gaze down so that neck stays in a neutral position.

6. Army crawl leg extension

Focus: Shoulders, back, chest, abs, glutes and inner thighs

Lie facedown with hands under shoulders, elbows bent, right leg at 90 degrees with inner thigh on the floor and left leg extended straight back on the floor (A). Push up until arms are straight, bend left leg until kneeling (keep foot off the floor) and extend right leg straight back (B). Lower down, pulling right knee back into a 90-degree angle. Return to start. Repeat 30 to 40 times.

7. All-fours leg swing

Focus: Back, chest, arms, sides, glutes and outer thighs

Start on all fours with hands in fists. Extend right leg straight back, reaching lower leg toward left side. In one fluid motion, drop your left forearm to the ground (A) and swing right leg out to right side as leg fully extends (B). Return to start. Do 30 to 40 reps.

Don’t place entire body weight on or sink into the elbow.

8. Grand plie with kick

Focus: Back, chest, arms, abs, glutes, inner thighs, quads and hamstrings

Stand with heels together and toes pointed out. Lower hips down while allowing knees to open and heels to rise (A). Drop down to kneeling position (B). Place hands on the ground and extend right leg straight back, then lift (C). Perform entire movement in reverse. Do 30 to 40 reps.

Ref: www.healthdigezt.com/drop-that-10-inches-in-10-days-with-these-8-moves/

How To Get Fit For Free

2014-11-11T06:44:00.000-08:00

Gym memberships are pricey and the weather is making it harder than ever to get out and exercise, but you don't need pots of money to get fit

If you're looking after your pennies ahead of the expensive Christmas season, but still want to fit into your party outfit, there is hope!

Getting fit doesn't have to mean an expensive gym membership or pricey fitness equipment. Here's how...Working out from the comfort of your own home (REX)

Get fit with the help of Army physical training instructors

If you are a fair weather exerciser (and let's face it, as the hours of daylight dwindle who isn't?) then there are plenty of plans you can do at home, giving you no excuse over the winter.

The best thing about getting fit is being able to see the rewards and benefits and with the 100% Army Fit app you can build your fitness to the level of a soldier in training, thanks to simple exercises to increase your strength, stamina and confidence.

As you get fitter you can compare your levels against all the current fitness requirements for different jobs in the army and see just how fit you are.

Work up a sweat doing the housework

It doesn't sound particularly appealing but actually combining housework with working out has been found to be an excellent way to maximize your time. Research has found that people who do housework tend to be fitter and healthier than those who don't.

You can burn up to 50,000 calories a year if you put some real effort into the housework, that’s 14lbs in fat or exactly one stone over the course of 12 months.

Vacuuming for one hour can help you burn 193.7 calories, dusting 173.6 and mopping floors 193.7 so it's up to you - working out AND getting a sparkling house or heading to the gym and coming back to the same old mess. It's not looking so bad now, is it?

Interval training with a difference

If you find time is at a premium then interval training during the adverts of your favourite programmes is something everyone can manage.

Interval training is working out at a very high level for a short burst, followed by a recovery period, then another burst.

So you could try doing burpees for 60 seconds, followed by a 20 second rest three times in a row.

Studies have found this type of exercise to be as effective or better than longer, lower intensity exercise so you should really notice a difference.

Other exercises to try include squats, dips using a dining chair and crunches on the carpet in front of the TV.

Be creative with equipment

Gym equipment doesn’t have to cost the earth, or indeed anything. Cans, tins and bottles all make good hand weights and you can change the weight depending on what you fill them with.

A sturdy chair can replace a bench and you can use the stairs instead of a stepper.

If you are looking for specific equipment though, it’s worth keeping an eye on websites such as Freecycle because there are always people looking to create space at home by getting rid of unused fitness equipment.Yoga is easy to do at home (REX)

Try Yoga

Yoga is a great exercise for the mind, body and spirit and the best thing is it’s easy to do at home because all you need is space for a mat.

There are plenty of free tutorials online and free apps for your phone, so you can follow the instructions to make sure you are doing the moves correctly.

Doing it in the privacy of your own home also saves any embarrassment if you're not very flexible. Plus - no full length mirrors is definitely a benefit.

Take the gym outdoors

When we do get crisp clear days, exercising outside is till on the cards.

Research by the University of Essex shows that exercising outdoors boosts people’s physical and mental health more than going to indoor gyms, even when it's a bit chilly.

With this in mind, the National Trust has worked with Eco Fitness to devise a free outdoor fitness programme you can follow whatever the weather.

The 31-day plan has been designed to ease people into an outdoors regime where exercise is fun rather than a chore. No equipment is needed and exercises in the challenge include power walking, tree press-ups and ‘spotty dogs’ (stepping backwards on the spot using opposite arms and legs).

Ref: https://sg.sports.yahoo.com/news/fit-free-090000698.html

All Exercises by Neila Rey

2014-01-19T23:34:00.000-08:00

Ref: http://neilarey.com/workouts.html

Office Workout by Neila Rey

2014-01-19T23:30:00.003-08:00

Ref: http://neilarey.com/workouts.html

Total Abs by Neila Rey

2014-01-19T23:29:00.003-08:00

Ref: http://neilarey.com/workouts.html

90 Days Challenge for Total Abs

2014-01-19T23:11:00.003-08:00

Strength Training: Upper Body Exercise

2014-01-19T23:08:00.000-08:00

Get Fit With Only 4 Minutes Of Exercise? Let Us Introduce You To The New HIIT Workouts

2014-01-02T06:19:00.000-08:00

If the seven minute workout didn’t do it for you, might we suggest the four-minute fat blast? Aka Tabata, it’s the latest form of speedy interval training to hit our shores and, if you believe the hype, one round of this gruelling 240-second set of exercises (done four times a week) will give the same, if not better, body-conditioning results as a traditional fitness regime. The key is high-intensity interval training (HIIT), which intersperses short spells of recovery. Sports scientist and professor Greg Whyte (gregwhyte. com) says, ‘The great advantage is the small amount of time required. It’s easier to motivate yourself and sustain the programme long-term. However, it is important to include all elements of conditioning, ie, aerobic, strength, flexibility, etc, to ensure you are getting the most out if it.’ Continue reading for our no excuses workout...

1. Try A 2-minute squat session:

‘As soon as you wake up, before you take your shower and brush your teeth, do 50 squats next to your bed. Nobody is looking, so you can do them in your PJs. Squats are an excellent fat burner and will only take up 2-3 minutes. Over the course of the week that’s 350 squats!’ says Dalton Wong, founder of Twenty Two Training (twentytwotraining.com).

2. 4 Minutes is the new 7 minutes:

Get fit with only 4 minutes of exercise four times a week? Yes please! Tabata is comprised of an aerobic and anaerobic workout, meaning it will give you both a cardio and a muscle workout. Developed by Japanese scientist Professor Izumi Tabata, it is made up of 20 seconds of intense exercise, led by your instructor, followed by 10 seconds of rest. You repeat this set 8 times. It sounds pretty easy but is anything but: 4 minutes of Tabata is equivalent to an hour of jogging and it speeds up your metabolism so that you continue to burn more calories for a full 12 hours after your session. Yes, it’s painful, but it’s worth it. Tabata classes are available at Fitness First (fitnessfirst.co.uk).

3. The A-list's 5-minute metaboLic plan:

Dalton shares the quick-fix weight loss and body-sculpting secrets he uses as a trainer to the stars. Set a timer for 5 minutes and perform as many circuits as possible without rest. 1) 10 lunges forward on each leg 2) 10 push-ups 3) 10 reverse lunges on each leg 4) 10 tricep dips 5) 10 squat jumps.

Record how many you can complete in 5 minutes and aim to beat that time each week.

4. The ‘20 minutes to fat blast-off!’ class:

Virgin Active’s Fast Classes are a gym-goer’s favourite. Performed on mats in the gym area rather than in a studio, they are perfect for those who find themselves short on time and needing to nip away before the end of a class. You can do just a few minutes or stay for the full 15-20 minutes. One of the sessions is UGI, which is made up of a series of one-minute exercises and combines strength, cardio and core training. The instructor-led movements revolve around a 15-inch squishy stress ball, which can be stood on, knelt on, or usedaspartofaplankorevenasa weight. Another class is Puma HIIT – a series of fat-burning drills focusing on speed and agility (virginactive.co.uk).

5. Boost your metabolism in 20 seconds:

‘Perform 5 squats with shoulder presses, followed by 10 fast ladder climbs (where you pretend to climb a ladder lying on your front) on the floor. This exercise uses the large muscle groups, which increase muscle mass and EPOC (Excess Post-Exercise Oxygen Consumption) and, in turn, boosts your metabolic rate,’ says Giuseppe Minetti, founder of The Token Yard Club and an expert in metabolic fitness (thetokenyardclub.com).

6. The anywhere APP/android workout:

Couldn’t make it to the gym this morning? That once-plausible excuse no longer cuts it thanks to apps like DailyBurn. Here, you can choose from and download hundreds of short workouts, and up to a month’s worth of fitness plans that can be performed anywhere – not just in your living room. Stream it while at the gym for a futuristic personal training experience (dailyburn.com).

7. You(tube) can do it!:

Admittedly, we’ve mainly been YouTube-ing the John Lewis Christmas advert on repeat, but there’s an influx of high-quality HIIT workout videos on the video-sharing site too. The Nike Women channel boasts real-time interval and high-intensity virtual classes that hit the right note between encouraging and no-nonsense. Check them out at youtube.com/user/NikeWomen.

Ref: http://sg.news.yahoo.com/fit-4-minutes-exercise-let-introduce-new-hiit-143245007.html

Olives and Olive oil	Coconuts and coconut oil	Butter made from raw grass-fed organic milk
Raw nuts, such as, almonds or pecans	Organic pastured egg yolks	Avocados
Grass-fed meats	Palm oil	Unheated organic nut oils