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How to Get Flat Abs Fast With Abdominal Workouts That Are Easy, Fun and Guaranteed to Work in Days

Wondering how to get a flat stomach fast? Check out these abdominal workouts that are guaranteed to work and create killer flat abs in minimum time. You’ll be showing off your six pack at the beach in no time at all.

Pot belly, love handles, spare tyre… People call it different names. Doesn’t it make you want to hide when your friends mock your belly fat? Have you ever dreamt of having a flat stomach and becoming the ultimate sex symbol in the office? Do you simply want to begin living a healthy lifestyle by eliminating that excess flab? Is it really possible to get rid of those belly pouches and replace them with two pounds worth of muscles?

You betcha!

Many are hesitant to even try. Some believe that people are born to develop six pack abs and there’s nothing they can do if they weren’t gifted with good genes. It’s true that we can’t reduce body fat on specific parts of our body with the touch of a magic wand. Genes determine the areas where fats come off after burning. But never lose hope! By eating right and by making exercise a habit, your dream of getting those nicely contoured abs can become a reality.

You can’t get those perfect abs by just targeting your belly fats. Don’t be fooled by those infomercials claiming that a simple abs exercise, abs belt and whatchamacallits are like chisels that can sculpt your belly to perfection.

The key is to forget your unhealthy lifestyle altogether. The best and the only way to lose abdominal fat is to eat right and perform a complete workout regularly. Spend a few minutes, at least four days a week, on a full body training program encompassing both cardiovascular and strength exercises. Cardio exercises are the best way to lose weight fast around the belly area while weights are the best way to turn that fat into muscle fast.

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Following Weight Watchers While Doing P90X or Insanity

Many people who are following Weight Watchers, whether they just began yesterday or have been at it for awhile, wish to incorporate some sort of exercise routine into their weight-loss program. Because P90X and Insanity are so popular-most people have seen the infomercials-it is common to see questions about them on the Weight Watchers boards. Here I will address the most common questions regarding following Weight Watchers while going through the P90X or Insanity programs:

Q: Can I do P90X or Insanity while on Weight Watchers?

A: Of course you can! In fact, it was via the Weight Watchers message boards that I discovered P90X. I’d seen the infomercials, but I was skeptical. Let’s be realistic: many if not most products advertised that way are overpriced garbage. But then I met several folks on the Weight Watchers boards who’d gone through the program with fantastic results. I decided to take a chance and purchase a copy… and I never looked back. I loved my results so much that later on, I decided to try Insanity. I’ve had nothing but positive results in combining these exercise programs with Weight Watchers.

Q: How do I calculate Activity Points (AP’s) for P90X or Insanity workouts? I don’t see them listed in the AP calculator.

A: Here are the methods that have worked well for me. In calculating my AP’s in this manner, I can eat every point coming to me and still lose weight:

P90X Strength Workouts & Ab Ripper: keep track of your total time, then choose “Weight-lifting, universal-type (vigorous effort).” As a side note, this will give you the same number of AP’s as if you used the manual calculator set on “moderate.”

P90X Yoga X and X Stretch: keep track of your total time, then choose “Hatha Yoga.”

P90X Cardio X and Core Synergistics: keep track of your total time, then use the manual calculator set on “moderate.”

P90X Plyometrics and all Insanity workouts: in order to be conservative, I don’t count the entire time as “high” intensity. Let’s be honest: you probably weren’t going full-throttle for every single second of the workout. For these workouts, I keep track of my total time, then count half of it as “moderate” and the other half as “intense,” using the manual calculator.

Q: You said “total” time. Should I be subtracting time for breaks?

A: I don’t worry about subtracting for breaks unless I take a significant break, meaning enough time that my muscles get cold… and you shouldn’t be doing that anyway, because you risk injury if you take too long a break, then jump back in without going through another warm-up.

Q: What about the Nutrition Guide I got with my workout discs? Should I follow that or stick with Weight Watchers?

A: If you read the Nutrition Guide, you’ll notice that a lot of the advice contained within is in sync with the advice in Weight Watchers’ plan materials: eat smaller meals; move toward whole grains, fruits and vegetables; steer clear of nasty junk food; don’t “Exercise for Cookies.” Michi’s Ladder is actually very similar to the old Weight Watchers Core Plan (now called “the Simply Filling technique”). Additionally, the recipes in the Nutrition Guide are low-calorie, and therefore very point-friendly. I use the information in the Nutrition Guide as a supplement to Weight Watchers’ advice.

Q: When is the best time within the Weight Watchers program to start P90X or Insanity?

A: Anytime you want! You can begin on the same day you join Weight Watchers, or you can start months or a year down the road. It’s up to you.

Q: I’m really big, I’ve never exercised in my life, and I don’t know if I’m ready for P90X or Insanity. Are there any Beachbody programs that are more for beginners?

A: Yes, there are. For example, Power 90 (P90) is a very popular program for beginning exercisers who still have a lot of weight to lose, as is 10-Minute Trainer.

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Aerobics and Fat Loss – Is it the Only Way?

It is commonplace to see articles on the internet and in magazines regarding the fat burning effects of aerobic exercise. Regarded as the only way to burn fat, we will explore aerobic exercise and the reason many believe (or are willing to believe) this, as well as other means of losing body fat.

Why does this belief exist?

The word “aerobic” means “with oxygen”. During aerobic exercise, the muscles have already depleted adenosine triphosphate (ATP), which is the energy source responsible for human movement (ATP/CP pathway), and has surpassed the glycolytic pathway (when glucose is broken down to produce energy). Finally, energy is produced with oxygen and lactic acid (a byproduct of glucose/glycogen) to resynthesize glycogen to produce energy. This is used when activities last beyond two minutes at a pace that allows enough time for beta-oxidation, the process of fat being broken down. This oxidative pathway is the only energy pathway that burns and utilizes fat for energy. For this reason, many consider aerobic exercise the only way to burn fat.

Is this belief valid?

Whether a trainee is at a beginner, intermediate, or advanced level, they can benefit from aerobic training, when incorporated into a workout schedule to achieve fat loss. Although these benefits are proven by experience and science, this belief is not completely valid because it is not the only means for fat loss.

Eat to burn fat.

Eat at least five-six meals per day.

Eating at least five meals a day that contain the proper ratio of macronutrients (1 part fat, 2 parts protein and three parts carbs) will lower your body’s need to store fat, allowing the body to utilize more fat for energy.

Create a caloric deficit.

By burning more calories than the amount consumed, you create a caloric deficit. The body in turn uses fat to make up for the additional calories it needs.

Make sure to get adequate rest.

Although sleep does not burn fat directly, it allows the body to repair damaged muscle and hormonal harmony. This allows the body to perform optimally, making it easier to lose fat.


All that is said in regards to the fat burning effects of aerobic exercise is reputable. Many neglect the major role nutrition play, but what and how you eat can make or break your goals. It is the important for professionals in the fitness industry to share this knowledge to ensure the success of their clients.

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What Is The Right Bollywood Dance Workout Footwear For You?

Bollywood dance workouts are traditionally done without wearing any shoes. Dancing is mostly done on bare feet because it does not restrict the feet movements and makes performing the dance steps easier. Dancing barefoot is also very beneficial for the feet as it allows you to really work all the joints and muscle in the feet and ankles. Dancing with any shoes is usually difficult for many of us and therefore if you think that your feet and ankles are not strong enough, it is best to wear some type of footwear. Particularly as there is a lot of bouncing and jumping in some of the Bollywood dance routines, dancing without any shoes can be very punishing on your joints and knees.

Recommended Bollywood Dance Workout Footwear

The shoes and footwear that is best suited for Bollywood dance workouts should have good shock absorbers and protect your feet. When you perform the cardio dance steps and swivel and shimmy, you body will suffer a lot of shock in the knees and ankles, so proper shoes and socks is a must. Most of the Bollywood dance workout classes will allow you to participate in gym shoes and trainers as long they are solely used for Bollywood fitness training. The shoes are also required to have a non-marking sole as this will help prevent damage to the classroom dance floors. Thick socks are advised with your footwear, but avoid dancing just in socks on the wooden floors as this can cause injury through unwanted sliding.

Why Dance Shoes Work For Bollywood Workouts

If you are really motivated and want to practice Bollywood dance workouts frequently, you have to seriously consider getting some dance shoes, ballet slippers, jazz shoes or even dance sneakers sooner rather than later. This is because gym shoes simply do not allow you to move the various parts of your feet very much. Dancing shoes are solely designed to enable you to maneuver the joints in your toes, feet and ankles for optimum control, balance and strength when carrying out the dance workout moves. This allows for spinning and other dancing variations without excessive slipping and provides the much needed support and cushioning.

Bollywood inspired fitness workouts exude high energy and impact through its graceful yet electric dance movements. As you progress through its different and master the exercise program, your feet will become conditioned to the physical demands placed on it. This will make it easier for you to gradually ditch any footwear and workout barefoot in true Bollywood dance style!

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Best Bicep Exercises – Blast Your Arms With This Simple Tip

The biceps are the one of the most important muscles in the body. The look of your biceps shows whether your workout plan is really working or not. It is also a factor of masculinity. For the pros, biceps are the parts that are mostly flexed and flaunted in competitions. There are many exercises that can help put the bicep in good shape, but the best bicep exercises get the result faster. Here are a few things to know about the best exercises for your biceps.

They target the whole upper body

If you want to build your biceps, you don’t necessarily have to do exercises that target these muscles directly. In fact, many professionals and coaches will tell you that you don’t need to more than two exercises that target the biceps directly. The best bicep exercises target the whole upper body. Those workout plans that put too much pressure on the biceps end up destroying what they intend to build.

They stimulate the muscles

What the biceps need to grow and be in shape is the right stimulation. Only the most effective exercises for your biceps will provide the needed stimulation.

They produce results in two ways

The best bicep exercise should be able to make the biceps grow in size. The shape of biceps is greatly enhanced by their size. It is very difficult to put small biceps in the desired shape. But size without shape is equally bad. For that matter, good bicep exercises should be able to put the muscles in great shape.

Curls are among the best bicep exercises

If you take your time to read a few articles about how to build biceps, you will realize that the exercises that top the list are curls: dumbbell curls and barbell curls. These are two most important biceps exercises that people who are serious about their biceps cannot avoid. Fortunately, these are exercises that are not difficult to do at all.

They don’t lead to injury

This is very important. It is easy to damage your muscles if you do the wrong exercise. Damaged muscles can take time to heal. That is why you must avoid the very complicated exercises when looking for good bicep exercises. You should be able to tell which effect is tolerable and which is not. You’ve heard of no pain no gain, but if the pain is too much, then the exercise is not good.

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Try An Exercise Program On An Elliptical Trainer to Maintain Healthy Blood Pressure Levels

High blood pressure is a heart disorder affecting 24% of the American population. It is estimated that two-thirds will have this disorder as they age. A patient that presents with hypertension will usually be prescribed one or more medications to manage this disease, but these medications can be expensive and may cause other health problems. Aerobic exercise, like the type of workout you can get on an elliptical trainer, can be an effective way to lower blood pressure to normal levels.

Hypertension is defined as resting and systolic/diastolic greater than 140/90. This health problem can cause a number of serious health problems when allowed to stay at high levels over a long period of time. The heart may increase in size, which may cause heart failure. Those with hypertension are at a higher risk of stroke and heart attack because this condition can lead to hardening of the arteries. The kidneys can be adversely affected and may even fail due to the narrowing of the blood vessels inside the kidneys.

So what kind of exercise is effective for normalizing blood pressure? In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting at least 30 to 45 minutes, at least four to five times a week. Exercising at least every other day will help you keep a regular aerobic exercise schedule. The exercise should be moderately intense, but be careful to gradually build up to this type of exercise routine if you have been inactive for the last few years. Most of the reductions in blood pressure for those with hypertension happen within the first few weeks of starting an aerobic exercise program.

An elliptical trainer is a effective fitness machine if you want to design an exercise program to maintain healthy blood pressure. It is a versatile exercise machine that allows you to tailor an exercise program to your fitness level. You can vary the strides per minute, resistance, and incline to gradually increase the intensity of your routine as your fitness improves. This is a low impact exercise that is easy on the joints, so even those with mild joint pain may be able to use an elliptical trainer to address their high blood pressure without the use of medications.

High blood pressure is a major health condition that affects almost a quarter of the American population. This condition can cause serious health problems such as stroke, heart attack, and kidney failure, which is why doctors are so anxious to prescribe medications to manage this condition. Regular aerobic exercise can be an effective way to lower and keep blood pressure at healthy levels without medications. A new or refurbished elliptical trainer is a versatile fitness machine that will allow the user to design an aerobic exercise routine to fit their individual needs.

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The Truth About Arnel Ricafranca’s Popular 6 Pack Abs in 16 Weeks Program

Losing belly fat and get a six pack abs is not easy for many people as it sounds. You have probably wondered why you can’t seem to get that lean sexy abs no matter how many programs and diets you tried in the past. The main reason is because 90% of all weight loss programs or fitness equipments on on the market are ineffective and just big marketing schemes. Let’s take a look and see if Arnel Ricafranca 6 pack abs program is just another scam.

Most weight loss and abs programs on TV and the internet hire ripped, sexy models to show people what you can achieve after buying their products. What you don’t understand is that the hired models actually don’t even use those products themselves. In fact, they are just actors and trying to make a quick buck. The 6 pack abs in 16 weeks program by Arnel Ricafranca is a lot different than most because you can actually see the real people getting real results.

From first glance, the program looks pretty promising because you can actually see the real significant changes on his total body. He was pretty fat before starting the workout program and inside the membership area, you can actually see the real videos of how he did it. I personally like to see real fat people lose weight because I can practically feel like I can relate myself to that. Arnel Ricafranca’s 6 pack abs program is not really designed for lazy people and you have to really workout and push yourself to follow the videos.

Since this 6 pack abs program is broken down into 16 weeks, it is so much easier to follow because there is not much knowledge to gain at once. Every week, Arnel will send you new video series, tips, and diet plans to use for the whole section. These videos can also be downloaded into iPods so you can carry anywhere you want.

I’ve joined many different weight loss and diet program in the past from Atkins to South Beach diets but for some reasons, I didn’t really buy into those hypes. Since you know there are so much money involved in those famous diets, there must be a catch because I didn’t really get much results from them. On the other hand, Arnel Ricafranca’s program changed the way I think about myself and keep my stay motivated to complete the program successfully.

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Bruce Lee Workout – The Tensolator

Why is there such a mystery surrounding the Bruce Lee workout?

His workouts have been well documented, and he even left notes. Bruce Lee tried just about every piece of exercise equipment that was available in his day. One of them was called the Tensolator.

What is the Tensolator?

Essentially, it consisted of two tubes, one sliding into the other with handles at each end and a steel cable covered by plastic wrapping it. I know it’s hard to visualize. You really have to see it, in a moment I will show you what it looked like.

The Tensolator, used a coiled spring to provide resistance and incorporated isometrics into its training program. The creator of the Tensolator, Gert F. kolbel, a German inventor designed this portable home gym after a device that was being used for research in a major German Think Tank.

The Bruce Lee workout included the use of the Tensolator to increase punching power, speed and muscle size. There are pictures of Bruce Lee, using it in place of dumbbells to increase the power and speed of his 1 inch punch.

In the book, The Art of Expressing the Body by Bruce Lee and John Little, he spelled out his Tensolator training program. Even though the original Tensolator only allowed for 24 exercises for the entire body, it was enough for Bruce Lee.

Here is the Bruce Lee workout for the Tensolator according to Bruce Lee’s notes:


Chest Compression.



Bow and Arrow

Vertical Compression

Biceps — Standing and Kneeling



Behind the Head Compression.

Above the Head Compression

Door Corner Press.


Sitting Pulling Downward

Kneeling Compression.

Oblique Compression


Kneeling Pulling Downwards

Vertical Compression on Thigh

Behind Buttocks Compression

Lean over Compression.

Dead Lift.


Stiff Legged Outward Stretch

Knee Outward Stretch

Standing Calf Press Down.

Knee Squeezing Inward on Grip

Lifting in Step Upward.

Circulation Exercise

Bruce Lee was obsessed with making his body as powerful as possible and no doubt he achieved his goal

Here are some of the feats of strength that he performed:

* Lee’s striking speed from three feet with his hands down by his side reached five hundredths of a second.

* Lee’s combat movements were at times too fast to be captured on film at 24fps, so many scenes were shot in 32fps to put Lee in slow motion. Normally martial arts films are sped up.

* In a speed demonstration, Lee could snatch a dime off a person’s open palm before they could close it, and leave a penny behind.

* Lee could perform push ups using only his thumbs

* Lee would hold an elevated v-sit position for 30 minutes or longer.

* Lee could throw grains of rice up into the air and then catch them in mid-flight using chopsticks.

* Lee performed one-hand push-ups using only the thumb and index finger

* Lee performed 50 reps of one-arm chin-ups.

* From a standing position, Lee could hold a 125 lb (57 kg) barbell straight out.

* Lee could break wooden boards 6 inches (15 cm) thick.

* Lee performed a side kick while training with James Coburn and broke a 150-lb (68 kg) punching bag

* In a move that has been dubbed “Dragon Flag”, Lee could perform leg lifts with only his shoulder blades resting on the edge of a bench and suspend his legs and torso perfectly horizontal midair.

* Lee could thrust his fingers through unopened steel cans of Coca-Cola, at a time before cans were made of the softer aluminum metal.

* Lee could use one finger to leave dramatic indentations on pine wood.

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How to Get Big Biceps – 5 Tips For Explosive Biceps, Fast!

How to get big biceps? The question on every beginner/intermediate weight lifter’s lips and it’s easy to see why!

If you’re a casual lifter, obviously having big biceps looks great in a short sleeve t-shirt! If you’re lifting more seriously, your biceps can really set you apart from the crowd and ALL the great champions of the past had fantastic biceps including Arnold Schwarzenegger!

So clearly, you’re faced with a problem – Your biceps are not growing..or they have grown a bit and then stopped.

Follow these tips below and you’ll be straight back on the train to muscle town and have explosive biceps in no time!

Exercise Selection

There are certain exercise that must be included as pure mass builders and for maximum muscle recruitment that cover the two heads of the biceps.

The most basic bread and butter biceps exercise is the standing barbell curl. Where you are standing with feet around hip/shoulder width apart or in a split stance, keeping your elbows close to your sides you take an underhand grip and curl the barbell up towards your shoulders then slowly lower to the start position.

Focus on keeping your shoulder blades pinned back and the only joint moving should be the elbow joint for maximum bicep recruitment.

As well as barbell curls, you may also include the following exercises for maximum effectiveness in my experience. Preacher curls, incline dumbell curls and hammer curls. These are all variation of the barbell curl. If you’re unsure how they are performed, ask the trainer at your gym who will know.


OK I’m not an advocate of changing your workout every single week to try and “shock” the body but you need to realise that the body is a very adaptive machine and in about 3-4 weeks it will have adapted to your current workout!

I have seen the best results of my life now by cycling my workouts every 4-6 weeks – If you are still progressing, then by all means continue but I would never continue the same program for more than 8 weeks.

What can you vary? The world is your oyster! Rest periods, repetition speed, number of sets, repetition type (21’s, rest/pause, negatives etc), bodypart splits etc.

I wouldn’t deviate much from the exercises in Step 1 as I’ve found them most effective but you can occasionally swap one for something else.

Bottom line? Change things up when your results get stale!

Try training biceps on their own.

Commonly, most people’s split includes training biceps after their back. Now this isn’t necessarily wrong and even I’ve seen great results with this but try training biceps with triceps or chest and biceps.

The problem might be that your biceps aren’t getting enough stimulation after heavy pulling movements for the back that wear your forearms out.

This variation could kick-start your gains.

Training Frequency

here is a fine line between over training or under training. Over train and you tend to plateau, under train and you also tend to regress before progressing back to square 1.

I try to keep and eye on this during my program by measuring my arms. Small changes indicate to me whether I am over training/ under training my arms or not.

If they get smaller before my next bicep workout, I tend to feel like I under trained. If they don’t get even fractionally bigger over the course of my 4-6 week program, I know I probably over trained. (Or the program wasn’t that effective for my arms at least)

Either way, always keeping track of your progress will allow you to make adjustments and keep gaining! You must do it!

Grab yourself a muscle building program

You may think you know enough about muscle building but how about a second opinion from someone who has proven knowledge? You can never learn enough, right?

I’m not talking about a muscle building program where you just follow one program either. I’m talking about a complete program including meal plans, workouts, theory, supplement guide etc.

There are some muscle building programs that are pure garbage but the ones that are good are like gold dust and will show you how to get big biceps and big muscles full-stop!

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Burpees Exercise: A Brutal Calorie-Burning Workout

You haven’t done a genuine high intensity workout until you’ve tried a burpees exercise routine. Yea, the name is kind of odd, but the results after a set of these are usually astounding. The burpee is one of those exercises that you’ll find commonly used in prisons since they’re intense and don’t require any equipment. Just your own body weight should do the trick.

What The Heck Is A Burpee?

For a physical exercise that’s so incredibly draining, it sure does have a strange name. But don’t kid yourself. These things will give you a serious workout regardless of your fitness level.

A burpee is a full-body exercise designed to give the participant a cardiovascular and strength-training workout simultaneously and is a combination of a full body squat, push-up, and vertical jump. This is often called the “ultimate exercise” because of how many muscles are used in the process, however not many people have actually heard of it.

I have a theory as to why this is. The reason you may not have heard about a burpee workout is probably because it doesn’t cost a dime to you! Since nobody’s getting rich off of it, nobody wants to talk about it, but this is definitely one of the unsung heroes of exercise that you might want to give a try.

A burpee is performed in 5 steps:

1. Drop down to a squat with your hands on the floor.

2. Kick both feet out behind so you’re in a push-up position.

3. Do a push-up.

4. Bring your feet back under you in squat position with hands on the floor.

5. Jump into the air while clapping your hands over your head.

Burpee Exercise Benefits

The main benefit of a burpees exercise routine is the ability to combine your aerobic and strength workout into one exercise without the aid of any sort of equipment. Since it’s partly a cardio workout you’ll be helping your heart, improving your bodily oxygen flow, and feeling more energetic during the day. You’ll actually be getting a more intense cardio benefit in 15 minutes of burpees than you would in 30 minutes of jogging.

Burpees are also a resistance training workout that causes continuous muscle contractions that will improve muscle strength and endurance. You’ll even hear people complaining that their abs feel sore after working out. So, it’s good core workout too!

Because of its original movement combinations it’s known as one of the best exercises to lose body fat, gain muscle, and look more lean in the least amount of time. Not even having the lowest calorie alcohol on the weekends can do that. You’ll find similar full-body, calorie-burning exercises in Turbulence Training and Visual Impact Training.

You Can Vary It Up For Lower And Higher Intensity

Don’t feel like you have to take this exercise as it’s presented because it’s easy to make minor alterations that’ll fit your current athletic ability. For instance, if the common burpee as I’ve described appears too difficult, why not eliminate the push-up? If that’s even too difficult, you can simply stand up erect instead of jumping vertically at the end of each repetition.

Oppositely, if things appear a little too easy for you, there are adjustments you can make to amp up the difficulty. One thing you can do to increase training difficulty in any exercise, not just burpees, is to put on a weight vest while doing your sets. You could also hold a light medicine ball or dumbbells, and believe me, you’ll want the weight to be light.

Burpees Exercise Workouts Are Bound To Make You Sweat

A typical burpee routine consists of as many repetitions as you can complete within 30-60 seconds. As you continue to build endurance and strength, you should notice your repetitions increase in that time frame.

It’s actually very puzzling as to why this exercise is hardly ever mentioned in weight rooms or in training videos when the burpees exercise benefits are so numerous. Like I’ve said, I think it’s because exercise product creators can’t find a way to make money on something that’s effective and free so they keep it under wraps.

If you like to exercise and you want a strong combination of cardio and strength training that’ll start tricking your metabolism and melting away calories, burpees are great. Just don’t forget to stay adequately hydrated since you’ll be sweating like a maniac.

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