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Female Body Types Explained: How to Go From Mesomorph to Hourglass

On your quest to get an hourglass figure, you may find that in spite of your hard work, you’re not getting the results you want. Annoying, isn’t it? Have you considered the effect your body type may be having on your progress? If not, you should. Your body type and shape can affect whether or not you’re getting the most out of your body transformation journey. And if you’re a mesomorph, correcting your habits may lead to drastic improvement in results.

Mesomorph women are well proportioned all over. Equipped with strong bones, broad hips and shoulders and thick thighs, mesomorph body types store fat evenly throughout their bodies. Mesomorph body types may already be blessed with curves, but some need a little help to get an hourglass figure.

As a mesomorph, your body is beautiful, thick and muscular. You’re blessed to have a well-defined upper body, and if you’re really lucky, a tight midsection. Athletic in appearance, you body responds best to weight training.

For fast, effective weight loss and strength training, you should try powerful HIIT (high intensity interval training) exercises such as kettlebells, or at-home fitness programs like INSANITY or P90X. Strength-building programs like these transform your metabolism into a fat incinerator and build lean, toned muscle that makes you look strong yet feminine.

If you’re not blessed with a juicy butt, you’ll have to do exercises specifically tailored to help you build up your gluteal muscles. Hip thrusts and butt bridges using moderate to heavy weight loads that increase regularly are the two best exercises for helping you build a bigger butt. Also, consider buying bodybuilder Pauline Nordin’s bestselling Butt Bible Workout, which contains strength and bodybuilding exercises for women like you who want a tight, round butt.

Now as you know, for best results, every strong fitness program needs to be supported by an exceptional eating plan. As a mesomorph, you burn fat faster than your endomorph sisters, but burn fat slower than your ectomorph ones. Eating whatever you want is not part of your nutritional regimen.

Eat moderately and regularly, maxing your protein intake at no more than 30 to 40 percent of your caloric intake. Protein is important for helping you build muscles. A rule of thumb is to break down your diet as follows: 40 percent protein, 40 percent carbs and 20 percent fat. Stick to your diet 80 percent of the time, allowing no more than 20 percent deviance to indulge every once in a while.

Last but not least, if your mesomorph midsection is flat, but your waist is not as small as you’d want it to be, consider corset training. Waist training with a corset made to help you reduce inches in your love handles. As a result you can get a smaller waist – and get an hourglass figure that makes everyone stop and stare.

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The Key to Productive Strength Training – Double Progression

There are two major facets of athletic development: excellent nutrition and progressive training. Assuming that you have your nutrition plan squared away with the right amounts of calories, protein, carbohydrates, and healthy fats, your training protocol is all that stands between you and reaching your highest potential in both athletics and general health and wellbeing. Unfortunately, when many people begin a training regimen of any sort, they have little information to guide them in the design of their exercise program. While there is an almost infinite number of strength training protocols available, this article discusses a principle that is fundamental to all effective resistance training programs. The concept of double progression is the foundation of continuous progression in strength and muscle gain, and yet it is an idea that is almost unknown outside of serious weight lifting circles. Learn to understand the practice of double progression and how to incorporate it into your resistance training schedule and you will find the results to be well worth the effort!

The concept of double progression involves, as the name implies, two different but parallel routes toward strength and muscle gain. The first is increasing weight. If you can lift more weight this month (for the same number of repetitions, in the same style, etc.) than you could last month, your strength has increased in that time and in many cases so has your muscle mass. The second avenue of progression is in the number of repetitions of an exercise that can be performed. If you are able to lift the same weight for more repetitions this month than you could last month, then your strength has again improved with a similarly likely increase in muscle mass.

Unfortunately, the fact is that you can neither increase weight nor repetitions alone indefinitely. If you attempt to add more weight each week, you will very quickly find that your body cannot keep up, even when adding very small amounts of weight. In the same vein, if you try to add more repetitions each week you will also hit a wall in terms of progression and, for reasons beyond the scope of this article, you will also see little if any muscle growth as the repetitions add up. Luckily, there is a solution. Double progression incorporates both increases in weight and repetitions in a focused and disciplined way, ensuring multiple paths of progression and providing the opportunity for virtually continuous improvement.

The first step to designing a double progression plan for an individual exercise is to determine a range of repetitions that you know will produce strength gains. Unfortunately, that optimal range varies between people and indeed can even differ between muscle groups within a single subject. The key to finding your range is to simply try out different options and see what works best. This process can take quite a while, but it produces extremely valuable information.

I will relate my personal rep ranges so that you can develop an idea of how to start investigating your own. From experience, I know that most of the muscles in my back (latissimus dorsi, trapezius, spinal erectors, etc.) produce the most consistent strength gains over time using a range of three to six repetitions. However, the muscles in my shoulders (deltoids) require a higher rep range of about five to eight. The difference in ranges may seem insignificant, but through trial and error I’ve found that, for example my progress on rowing exercises slows to a crawl or even stops if I use sets with more than six repetitions. Attempting to gain back strength using sets of eight is, for me, essentially futile. Similarly, when performing the overhead press, which strongly activates the deltoids, I have found that performing sets of less than five reps leads to rapid stagnation. While sets containing between five and eight reps are effective, sets of three produce little to no success. Experimentation is essential to determining your optimal repetition range, but the time spent is well worth the valuable data you will discover. On the other hand, if you are just starting out and have no experience, simply choose a range anywhere between six and twelve repetitions. From there you can try different ranges as you become more comfortable

Once you have determined a productive repetition range for each exercise, you now must find a weight at which you can begin to work your progression. One method used to come up with a starting weight is to discover your maximal capabilities at your desired repetition range and then decrease from there. Of course, any time you are working to the point where you cannot lift a weight anymore requires a spotter to ensure your safety. Once you have a safe mechanical and/or human safety system in place, work your way up in weight until you reach a point where you cannot properly complete a set. For example, if I choose five to eight repetitions as my optimal range in the bench press, then I will need to find out the maximum amount of weight I can lift for five repetitions, also known as my five rep max (5RM). After enlisting an experienced spotter to catch the bar when I fail, I will begin to lift in sets of five reps with adequate rest in between, raising the weight by five to twenty percent each set. At some weight, say 210 pounds, I will be unable to safely complete all five reps. I might get three or four and then be forced to stop. The weight used on the previous set is then my 5RM. For this example, we will say it was 200 pounds.

Now that I know what my maximum weight is for one set of five, I need to find my starting weight for my progression. Generally one does more than a single set of each exercise. So, for this example I’ll choose three sets of five to eight for the bench press. The total volume (set multiplied by reps) is another variable that you can tweak over time to produce the best results. Some people respond better to higher volume and many progress best with lower volume. Begin somewhere in the middle with two to four sets and work from there. When beginning a new double progressive cycle, it is best to underestimate your starting weight to give your body some time to adapt to the new regimen. With a 5RM of 200 pounds, I will begin the cycle with 160 to 170 pounds, or 80% to 85% of my 5RM.

To execute the double progression, my first workout will consist of a good warm-up followed by three sets of five to eight reps with 160 pounds. During each set, I will attempt to complete all eight reps. If I am unable to succeed with eight reps in all three sets, I will use the same weight next week and try again. However, if I do complete eight reps in all three sets, I will then increase the weight by five pounds during my next training session. I may be able to perform all three sets of eight successfully again with 165 pounds, prompting me to add another five pounds for the following week. However, at some point I will not be able to complete eight reps in all three sets. At that time, my goal would then be to add at least one rep each week until I again reached by goal of eight reps for three sets. More weight will then be added, the reps will drop back down, and the cycle continues.

Double progression fights stagnation and allows for multiples avenues of progression by taking into account both increases in weight lifted as well as the number of repetitions performed. By setting a repetition range that you know if effective for you, you can most efficiently effect strength and muscle mass gains while consistently raising the working weight to compensate for your new-found abilities. Progressive resistance is essential to produce increases in strength and muscle mass. These assets are extremely valuable to both men and women, regardless of their age, condition, or previous activity level. You will gain confidence, functionality, and self-esteem through the use of a properly designed nutrition and progressive resistance exercise program. Don’t be intimidated by the numbers or the challenges of lifting. Start slowly, do your best, and discover abilities that you never knew you had!

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Best Workout To Jump Higher – Best Exercises To Take Your Hops To The Next Level

Searching for the best workout to jump higher?

There are many exercises that can be done to increase your vertical leap. Some or more effective some or less effective.

The more effective exercises will have you jumping out of the gym.

Do you play basketball?

  • If you are on your high school basketball team and you follow the exercises that I am about to share with you. Be ready to be all over the sports page of your schools website and the local news papers. Also you can expect to get the attention of college scouts. Because the exercises are just that effective for increasing your vertical leap. Your jumping ability will increase that much.
  • Same thing for college players; if you are looking ways to better your game and get the national attention of some N.B.A teams or top plays on Sportcenter. Start with the exercises contained in this article.

Even if you are a playground baller and just want to dominate the playground game, this is the best workout to jump higher.

Okay enough talking, lets get to the exercises for the best workout to jump higher.

Remember to always stretch and warm up before doing any of the following exercises.

The best way that I have found to warm up is jumping rope for 3 to 5 minutes.

Exercise 1

Step Ups – steps ups are the 1st exercise in the best workout to jump higher and will develop and work the muscles need to give you the explosive jumping power that you need for jumping off of 1 leg. Not everyone jumps the same.

  • You are going to need a chair bench or stool for this exercise(anything you can put 1 leg on and it has to be sturdy enough to withstand the force of you thrusting yourself into the air off 1 leg.
  • Place your right leg on the chair or bench and thrust yourself as high into the air as possible and as explosively as possible
  • While in mid air switch legs so that the leg that was resting on the ground is not the leg on the chair
  • After you land thrust yourself back into the air with your left leg and do the same switch mid air again landing with your right leg on the chair.
  • After each leg is done this is 1 rep, do 25 reps in 3 sets

Exercise 2

Burnouts – are the 2nd exercise in the best workout to jump higher and they focus on developing and strengthening your upper calf muscle, working and training your upper calf muscle help to develop explosive leaping ability that you need when playing basketball.

  • Stand tall in a athletic position with your arms at your side
  • Raise up on the tips of your toes
  • Using only your tip toes, jump 3 to 4 inches in the air and keep it continuous
  • Each jump is 1 rep, do 25 reps in 3 sets

Exercise 3

Squat Hops – are the 3rd exercise in the best workout to jump higher and they help to increase your vertical when jumping off of 2 legs to perform the monster dunks that you will soon be doing.

  • With your back straight and legs shoulder width apart, lower yourself into a low squat position
  • Raise up on your tips toes as high as possible
  • Jump 3 to 4 inches in the air while staying in your low squat position
  • On the last rep of your set explode into the air as high as possible(this last hop is very important so do not forget to do it
  • Each hop is 1 rep, do 25 reps in 3 sets


  • Do each exercises in the correct manner and proper form(5 reps done correctly is more effective than 20 incorrect reps)
  • Also to do each exercise in the best workout to jump higher as explosively as possible(your body needs to know that you are trying to get higher)

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5k Training For Optimum Speed and Endurance

5k training should be a breeze, but only with these great tips and helpful planning guide.

Here’s what you need to know so you can achieve the promises of training for a 5k, which are speed and endurance. A lot of runners, even Olympics athletes, are big fans of this training.

5k training can be done for a 5k run or in combination with marathon training. It is also a great training option to get you off the couch, through a couch to 5k program.

The Best 5k Training for the Type of Runner You Are

The big question is, what kind of training is best for you? The answer lies in what kind of runner you are. 5k runners come in three main types. We have speed runners, we have endurance runners, and we have marathon runners. Speed runners are for aggressive runners or those who are after maximum speed. If you are this kind of runner, you can use this particular strength and use a training that revolves around your speed. But you of course still need some endurance to go with your speed.

But if you are an endurance runner, your goal is to go on for as long as you can. Your program can consist of long running intervals, but just the same, you have to incorporate speed training as well. But if you are training specifically for a marathon or your first real 5k run, there are several things you can try. But even before you begin, you have to choose as carefully as you can so you won’t waste time and effort on the wrong program.

Great Tips on 5k Training Programs

Here are some types of 5k training that you can try.

First, you might want to try using the treadmill in your training. A lot of runners have already experienced the proven benefits of running on a treadmill. Although stationary running may rob you of the real experience that you are after, this can actually bring several great benefits, such as better running economy.

Aside from running on a treadmill, one other venue you should try is the track. Track running is distinct from road running since the track is softer and the surface yields to your every stride. Even if you are not training for a track run, this can be a good training, especially with its long-term benefits of making your tendons more flexible.

You can also combine your 5k training with a 10k training program. But we recommend switching to a 5k pace during the last few weeks of training. You can also use your 5k program as part of a half marathon training as long as you know in which part to insert it. In doing this, it is better if the training for the 5k is done at the beginning of the entire program, followed by the half marathon phase and then the marathon phase.

Finally, in training for a 5k, you can do a last moderate to high intensity session a few days before the race, which provides your muscles with extra strength. The few days interval before the race allows the muscles to relax to just the right level of alertness optimum for a powerful run.

The 1:2 Ratio in 5k Training

So now that you know how to train, the next step is to decide on a specific workout.

One thing to keep in mind is the 1:2 ratio, which means that for one short workout, do two longer workouts. The idea of this kind of workout is to control your muscle tension. This tends to have a direct positive effect on your performance.

So now, you’re all ready to begin your training for a 5k. If you follow these tips and browse the site for more helpful information on 5k training, you’ll certainly reach your 5k running goals, and you’ll be ready to move on to the next level in no time.

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Get Ripped Without Weights – Tacfit Commando Workout

The general consensus is that it’s simply not possible to get ripped without weights. Most people believe that bodyweight-only workouts will not be intense enough to cause significant muscle tissue microtrauma.

For this reason, it would theoretically make sense that this assumption holds true. However, the fact of the matter is that any workout can cause muscle tissue damage and therefore, spark new gains in lean muscle mass-so long as the stimulus is great enough.

Granted, it may take some out-of-the-box thinking to achieve this using strictly bodyweight exercises, but there are certainly some thinkers (translation: maniacs) in the world of health and fitness.

One such person is none other than Scott Sonnon, co-creator of the Tacfit Commando bodyweight workout program. Scott is actually an accomplished fighter who trains true-life bad boys (and girls) like Navy SEALs, secret service agents, MMA fighters and elite bodyguards-all who demand nothing short of superior athleticism, conditioning and mental fortitude.

Heck, their lives depend upon it.

So it’s no surprise that with his cutting-edge Tacfit workout system, Sonnon was able to create a severe-enough training modality that would allow users to shed body fat, build lean muscle and get a ripped body-all without using weights or other expensive gym equipment.

Now, I’ve always been a huge fan of bodyweight training. I think knowing how to take your body through an effective strength training or fat loss workout, using only bodyweight as a resistance, is an invaluable skill to possess.

Those who rely primarily on weights and other fitness equipment are really going to struggle when access to these resources becomes limited. For example, traveling for business, vacationing, visiting family and friends-all of these things used to completely throw my fitness routine off track.

Then, I discovered bodyweight workouts. I was a bit of a “hater” at first as well, and didn’t think it was possible to achieve fat loss or muscle building while using only bodyweight as a tool.

But I started getting more creative and my thinking was forced to change. In fact, I starting kicking my own butt so severely that I was actually getting nervous for the whacky workouts I’d created and scheduled for a given day.

After a few weeks of using my own hardcore bodyweight workout program, I saw a much improved, leaner and more ripped version of myself starring back at me in the mirror.

Plus, I was saving time and money by working out from home and doing away with my gym membership. As an added bonus, traveling was no longer an excuse to get lazy and go backwards.

Now, I’m a believer in bodyweight training.

I look completely shredded, but the really cool thing is that I’m performing so much better. I’ve always been a huge fan of MMA and now I’ve got the added athleticism, explosiveness, recovery ability and stamina to “hold my own” should things get dangerous.

What does all of this have to do with Tacfit Commando, you ask? Everything…

As a fitness professional, I’m always trying out new workout programs to see what I like, what I dislike and what new things I can learn from other top notch trainers and coaches. After downloading Tacfit and trying out the first week’s worth of workouts, I was quickly humbled.

This training system even made my bodyweight workouts look weak. I’m now several weeks into team Tacfit’s master plan and loving (and hating) every minute of it. The workouts continue to kick my butt and take my mind and body to new levels.

Confidence is soaring and ripped muscles are becoming even harder and defined. I wanted to provide this review of Tacfit Commando to let others know it truly IS possible to get ripped without weights, gadgets or other expensive and inconvenient gym equipment.

Give it a shot and enjoy the results, but only if you’re willing to work hard. If not, there are plenty of other low intensity, cookie-cutter fitness programs to choose from.

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Deltoid Workouts For the Hardgainer – Get Massive Shoulders!

Nothing improves the appearance of your physique like getting bigger shoulders. Studies have shown that women are unconsciously, biologically drawn to men with a large shoulder to waist ratio.

How can you improve this? Well, first off, lose that body fat with some High intensity interval training, (jumprope workouts work well).

But, to gain shoulder mass, check out these deltoid workouts that will have you rocking solid shoulders in no time…

First we will look at the two exercises that are a MUST for gaining shoulder muscle mass.

Then, since nutrition is half the battle when it comes to gaining muscle, we will have a look at the best diet for muscle gains.

After you are using these two pieces of advice, you will be well on your way to sporting some serious shoulders!

Let’s get started…

Deltoid Workouts – The Best Shoulder Exercises

Forget cables, dumbbell isolation exercises, and any other light weight gimmicks.

When you are trying to pack on that first bit of mass, NOTHING beats heavy, compound movements for low reps.

Specifically, the two best shoulder mass building exercises are:

  • Military Press (with dumbbells or barbell, although dumbbells are better if you have had shoulder injury/rotator cuff problems)
  • Handstand Pushup

These exercises, when done HEAVY, result in maximum deltoid muscle activation and as a result, maximum muscle gains.

What about reps?

In general, doing sets of 5-8 reps is best for growing the muscle fibers themselves, called myofibrillar hypertrophy. Gains in muscle fiber size are longer lasting than gains in the ‘goo’ between the fibers, called sarcoplasmic hypertrophy, which comes from training in higher rep ranges for a ‘pump.’

Have a History of Shoulder Injury? Warm up properly

In general, it is good to warm up the small, easily injured shoulder stabilizers of the rotator cuff. Do a YouTube search and you should find some good examples.

An Example Deltoid Workout For Muscle Gain

First, warm up with some rotator cuff exercises. Then do a few minutes of easy pushups, bodyweight squats, and pullups.

  • Deadlift – 3 sets for 5-8 reps (this will get your body’s anabolic (muscle-building) hormones flowing, preparing your body for the next movements
  • Military Press or Handstand Pushup – 4 sets for 5-8 reps, supersetted with the following exercise
  • Weighted Pull up – 4 sets for 5-8 reps (this will build the often-neglected rear deltoids, in addition to the biceps and back)

What? Only 3 Exercises?!?

Most hardgainers make the mistake of doing TOO MUCH, which can kill your gains.

The key here is to do 3 or 4 brief, INTENSE workouts per week, allowing your body ample time to recover between workouts.

Your muscles will respond with strength and size.

Nutrition for Deltoid Muscle Gains

You must eat enough to give your muscles the raw material to rebuild bigger and stronger.

To do this, try to eat around 20 times your weight in calories. So, for example, if you weight 150, try to eat around 3000 calories per day. You should try to eat around 1 gram of protein per pound of bodyweight, and around 20-30% of your calories from fat.

Don’t avoid good, complex carbs like oatmeal, brown rice, and quinoa. Try 2-4 grams per pound of bodyweight, per day.

Keep track of your diet in a journal to keep track of what you are eating and allow yourself to properly adjust should you need to.

Wrapping it up…

So now you know that heavy, compound movements like handstand pushups and military presses are the best shoulder muscle exercises. You also know the importance of warming up properly, and how to make sure you are eating enough to see gains.

All that’s left is for you to go out and use this info to grow some massive shoulders!

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How to Jumpstart Your Weight Loss With 6 Simple Exercises

Before you think about losing weight, the first thing you have to ask yourself is – do you need to? There are many basic ways to evaluate for yourself whether you are fat, heavily obese or if you simply healthy. Most of them are based on simple height weight ratios, of which the most commonly used method is Body Mass Index (BMI). While none of them are 100% accurate, they do provide a good gauge for measure. Usually BMI overrates the weight category of the user, putting normal people into the obese category rather than under.

If you do think you belong to the obese category, the next question to ask yourself is whether you are losing weight because of health or aesthetic reasons. If it’s simple for aesthetic reasons, then chances are that you’re not overweight and you do not need to lose weight. Note that exercising to lose weight is very different from exercising for good health.

If you serious about losing weight for health reasons, you are probably facing a major problem. You lack the muscle to support your own weight and as a result you tire too easily to keep a sustained exercise regime.

To help you get started, the following exercises are designed with low intensity and impact; firstly, to reduce the risk of injures, especially for beginners and secondly, to make it possible for you to actually achieve them.

Here are 6 exercises that are simple to perform and can be done in the comfort of your own home.

1) Overhead Clap

This exercise is also known as the Buddha Clap. You can do this exercise while sitting on the ground. Start with both your arms fully outstretched to the sides and with your palms facing the sky. While keeping your arms straight, bring both hands at a comfortable speed overhead and clap them together. Return to the original position with arms straight and palms facing upwards.

This exercise appears simple enough, but that’s exactly how it is meant to be. But once you have repeated the action for 10 to 20 times, you will realise it is not exactly effortless. It stretches your back and arm muscles and works your cardiovascular system. Do 20 to 40 sets of this exercise daily.

You can also do this exercise while standing to increase the intensity of the exercise.

2) Twinkle Twinkle Star

If you remember how you danced while singing the nursery rhyme, Twinkle Twinkle Little Star, then you should remember the action of twinkling stars. This exercise is exactly that action. Hold out your hands straight in front of you with your fingers open. Next, simply clench and open your fists (it doesn’t have to be tight) repeatedly.

Each time you clench and open your fist counts as one. Do this for about 20 to 40 times daily. This strengthens your shoulders and forearms. Like the Overhead Clap, this exercise can be performed while sitting or standing for better results.

3) Crunches

Most of us should be very familiar with Crunches, however, few of us actually know how to utilise this exercise properly. There is no right or wrong way of doing Crunches, but different ways of doing them have a different result. Since we are looking at weight loss and muscle strengthening, we should be doing our crunches in a slow and steady manner.

Firstly lie flat on the ground and with your knees bent, raise your legs such that your thighs and stomach are approximately at 90o. This is the starting position for Crunches. Next, cover your ears with your hands and bring your upper body up so that your elbows touch your knees or thighs. Hold in the position for 2 seconds before returning to the starting position. All this while, keep your legs as they were in the starting position. If you find difficulty in keeping your legs raised, you can place a cushion or chair to support your legs. Eventually, you should progress to a stage where you don’t need the support.

This exercise trains your upper abdominal muscles. Do this for 10 to 20 times daily. You can alternate this exercise with the alternate crunches where the right elbow touches the left knee and vice versa. The alternate crunches train your side abdominals.

4) Leg Raisers

To start with Leg Raisers, first look for heavy furniture that you can hold on to. Lie down flat on the ground and extend your hands to hold onto the furniture (preferably the furniture legs). Keep your arms half bent. Raise both legs up (keeping them straight, do not bend your knees if possible) so that your thigh and your stomach are approximately at 90o. This exercise can pose difficulty for a large number of us. If you find raising both legs difficult, you can try starting one leg at a time.

This exercise works the lower abdominals, and is especially good for reducing the abdominal fat or belly, as we term it. Do this for 10 to 20 times daily.

5) Knee Raisers

Again, look for heavy furniture that can support your weight at home. This time you will need to hold onto it for support, so make sure the height is comfortable for yourself. Place both hands on the furniture with your body upright and legs shoulder width apart. Start by bending one of your knees and lifting that leg up to your chest slowly. Put down your leg slowly and proceed to repeat the action with the other leg.

Each time you lift your leg and put it down, it should count as one. Do this for 20 to 40 times daily. This exercise builds up thigh muscles.

6) Tip Toe-ing

This exercise is similar to the Knee Raiser. Again, place both hands on the furniture for support with your body upright but keep both legs together. Start by tipping your toes up and down. Do this for 20 to 40 times daily. This exercise builds up your calf muscles.

Each of the above exercises will take you less than 5 minutes, doing all 6 should take you at most half an hour a day. No matter if you’re looking to lose weight or simply to stay active, these exercises are very useful in keeping yourself reasonably active.

These exercises work the major muscles on your body and strengthening them for higher intensity workouts. This is very important especially if you are obese. Since this routine is only for beginners, you should move on to higher intensity workouts after a few months for better weight loss results. However, do not skip ahead to start with more difficult workouts immediately! By skipping the basic training, you risk injuring yourself with exercises that your body is unable to withstand.

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Strength Training For Rapid Weight Loss


Did you know that muscle naturally decreases with age? And if you don’t replace the muscle, fat will take its place, talk about motivation! Which is where strength training comes into the picture because it can help preserve muscle at any age.

Either way, strength training should be a part of any good weight loss program anyway, because as you increase your lean muscle mass your body becomes better at burning fat! Now let just mention that when I say, “Strength training” I don’t necessarily mean that you have to be ‘Mr. Muscle’, but having a good percentage of lean muscle can really go a long way in helping you with losing weight.

Benefits of strength training

1. Develops strong bones

2. Reduces your risk of injury

3. Boosts your body image

4. Improves your stamina

5. Better night’s sleep as with all exercise.

Your strength training options

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

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Getting a Bigger Butt With Kettlebell Workouts

It goes without saying that the majority of fitness professionals discourage you from spot-training any one particular area for exercise or weight loss. However, bestselling author Tim Ferriss makes a strong case in favor of kettlebell exercises for women who want to get a bigger butt.

Having previous experience (and little interest) of kettlebell training, Ferriss was reintroduced to the power of the workouts over a meal in Buenos Aires, Argentina with someone he dubs “The Kiwi.” Holding a BSE in exercise physiology, The Kiwi saw a professional Brazilian samba dancer balance tequila shots on top of each butt cheek.

Inspired, the Kiwi performed an experiment in kettlebell training on his then-Chinese girlfriend on the art of “perfecting the female posterior.” Within 4 weeks, the girlfriend, a woman with a “surfboard” body, became one of the top ten sexiest girls at her school at the University of Auckland. She was literally bombarded by fellow students who wanted to know what she did to pull her butt so high on her hamstrings. The answer was kettlebell training, specifically swings.

Kettlebell Swings for a Sexier, Higher Butt

Whether or not you plan on balancing tequila shots on your butt, it’d be nice to, wouldn’t it? Today’s most popular fitness programs feature intense workouts that provide maximum results in record time. For women, especially women who want to get an hourglass figure, kettlebell exercises happen to be one of the most popular trends right now.

“By swapping ineffective cardio for shorter, more intense bursts of kettlebell activity, you rev the metabolism like crazy,” says Caroline Radway, kettlebell fitness expert. “You preserve lean muscle, blast fat, and keep your body burning calories for hours after you’ve finished.”

Here are directions for performing kettlebell swings that will help you get a bigger butt:

  • Stand with your feet between 6 to 12 inches apart on either side.
  • Place the kettlebell six inches in front of you on the floor.
  • Use both your hands to get a good grip on the handle. Without standing up, hike the kettlebell back and up behind you between your legs. You should feel as if you’re about to sit back on a chair.
  • Come to a complete stand, popping your hips forward with the assistance of the kettlebell’s momentum. Allow the momentum to guide your body to swing back into a hinge position as you repeat the movement.

Tips for Effective Kettlebell Swings

Avoid rounding your back. Keep your shoulders retracted (pulled back).

Do not squat. The movement is not supposed to be a squat. It’s supposed to feel more like you’re about to sit down on the edge of a seat.

Imagine that you’re pinching a penny between your butt cheeks when popping your hips. This creates a forceful pop that engages your gluteal (butt) muscles even more. “If your dog’s head gets in the way, it should be lights out for Fido,” says Ferriss.

As you can see, you can get a bigger butt using kettlebell exercises for women, but you can’t expect an immediate overnight transformation, especially if you’re not using proper form. Consider investing in a few kettlebell training sessions to learn proper form so that you execute moves flawlessly to maximize your results and minimize your chances of injury.

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Things A Security Guard Can Do When They Get Bored

Working as a security guard often means standing for long periods of time or keeping watch in a call center during an all-night graveyard shift. The seemingly endless stretches of uneventful or off-hours downtime can eventually become monotonous, causing boredom or fatigue to set in. Because the main duty of security personnel is to protect and monitor people or property, they must be careful not to engage in any activity or pastime that could interfere or distract from this position. There are, however, some useful and functional things a security guard can do to liven up a dull shift.

Keep it Moving: Moving around, getting the blood flowing and keeping one’s energy up is key to remaining alert, both physically and mentally. Walking back and forth in their designated area is always an option, though often times this can mean only a matter of a few feet and if a guard is employed at a store, business or public venue, it is likely that part of their day will include “making the rounds,” which may mean a strategic walk-through of the area they are patrolling. This common procedure usually occurs at specific times over the course of a shift. Ask your supervisor to increase your number of rounds or expand your checkpoints to include new territory. Even just adding another regulatory stroll to the ho-hum hours of the afternoon will infuse a little variety into the workday.

Make A Muscle: Almost all security and bodyguards are required to be physically fit and maintain a formidable form; Though the degree of physical manpower varies depending on their experience and the needs of their employers, most professionals in this occupation practice continued fitness and make their workout routine a priority. Downtime on a job is a perfect opportunity to rejuvenate yourself in mind and body by doing a set of push-ups, jumping ripe, stretching, or even using the wall for resistance-style exercises.

Listen and Learn: Security guards need to hear what’s going on around them, so headphones or loud music is a no-no, but for desk guards and call center workers, a small radio or MP3 player on low volume may provide just the right amount of stimulation to maintain a focused, invested mindset. If it is allowed, an MP3 player or low-key listening device in one ear can provide mild entertainment while still keeping the focus on the job at hand.

Depending on the situation, one or more of the above activities may or may not be suitable for certain situations. It is a good idea for guards to inquire about company protocol before engaging in any pastime that is not part of their primary position.

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