Wednesday, March 30, 2011

The Bicep Workout Guide

Most people want to believe that there is some sort of best bicep workout that is guaranteed to help them build muscle mass and increase the size of their arms. The truth of the matter is that the idea of the single best bicep workout for everyone is a myth. Everyone's body is different, because of this, muscle growth is stimulated for everybody by different forms of training. While a certain bicep workout may work well for me, that doesn't necessarily mean that it's guaranteed to help you build bigger biceps. That said, there are a few growth stimulating exercises that you should include in your arm workouts if you really want to force your biceps to grow.

Let's face it, nothing is more impressive than a pair of thick sleeve stretching biceps, but making your arms grow can be a lot harder than most guys realize. While the common 6 sets of 5 reps of dumbbell curls is fine for beginner and intermediate level trainers, you've got to learn how to take your biceps training days to the next level if you really want to build bigger biceps.

Here are a few bicep training tips that have helped me to pack on over 3 inches to my arms over the years. Each of these arm workout tips is tried and true in the trenches and I guarantee that they will help you build bigger arms. Read through each of them and start implementing them one by one - before you know it your bicep workouts will be stimulating some serious growth and everyone will be keeping their eyes on your biceps!

1.) the first tip for an effective bicep workout may seem like it's completely unrelated to the process of training your arms, but it's critical to your success. If you're serious about building bigger arms, then you need to make sure that you're performing heavy back squats to failure 1 time each week. I'm not completely sure why this works but, I think it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy deadlifts to failure. But trust me when I say it's extremely effective for increasing the size of the muscles in your arms. Without even training my biceps directly, I've personally noticed an increase in the size of my arms by 1" - 2" simply making an effort to sell out on my squats!

2.) Make sure that your arm workouts are designed around the most effective growth stimulating muscle building exercises. If you don't build your arm workouts around the right exercises, you won't be able to stimulate growth in your arms...simple stuff. Stick with the exercises that allow you to train with heavy weights through a complete range of motion.

My Favorite Bicep Exercises Are...

Barbell Curl
EZ Bar Curl
Alternating Dumbbell Curl
Hammer Curl
Dumbbell Incline Curl
Cable Curls
Preacher Curl
Dumbbell Preacher Curl

80% of my personal bicep workouts start with either barbell curls, ez bar curls or alternating dumbbell curls.

These basic bicep exercises allow me to use heavy weights to blast my arms. If you consistently pound your biceps with heavy weights, they'll have no choice but to respond by getting bigger and stronger!

3.) Keep the exercises in your bicep workout in the 6 - 8 repetition range. This is within the commonly accepted "muscle building" repetition range, but closer to the lower side. This rep range will allow you to train as heavily as possible while still ensuring that you're stimulating muscle growth. Whenever I perform arm workouts in the 6 - 8 rep range, my biceps explode.

4.) Design your bicep workouts so that you perform only 2 - 6 sets of 1 or 2 arm exercises max. This will allow you to keep your workout to as reasonable amount of time while ensuring that your biceps get the work they need to lay down new muscle mass. Also make sure to rest for 1.5-2 minutes between sets so that your arms are completely recovered for the next set.

5.) Hit the gym to blast through your bicep workout only once each week. If you just feel like you have to train your biceps more often than this you're going to have a hard time packing on any muscle mass in your arms. Sure you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing strength and size in your arms. Instead of taking the volume approach to your biceps workouts, focus on making each workout as intense and gut busting as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out as quickly as possible so that you can focus on feeding your body the nutrients that it needs to gain muscle mass.

Take these simple bicep workout tips and run with them...Your arms will start to grow quickly. I know that this advice seems too basic to work, but it's extremely effective for building big biceps quickly.

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Three 10 Minute Trainer Upgrade Heavy Resistance Workout Routines

The 10 Minute Trainer Upgrade Heavy Resistance is an addition to the 10 Minute Trainer - Heavy Resistance. It includes intense workouts that are not included in the original heavy resistance. Heavy resistance workouts are those that require greater energy and endurance. These workouts offer more challenges than the deluxe or medium resistance workouts.

Even the busy people, the ones who are primarily targeted by this program, can do energy pumping or heavy resistance workouts anytime and anywhere. Like the other 10-minute trainers these high endurance workouts only last for 10 minutes. The following are just some of the additional heavy resistance workouts that are offered in this upgrade.

1. Total Body

This workout includes several fat-burning routines such as cardio, push-ups, and other routines that involve the entire body. In this compilation, Tony had grouped several cardio and other routines to work on different muscles of the body at the same time. You may start with a little stretching with this program and after a minute you are going to switch to another move. This program requires less repetition because it uses a maximum of 10 different moves in 10 minutes. One particular routine may just count from one to eight and no time to repeat. Every second counts in this program so Tony never wasted a single second in this workout. Even the rests in between are counted.

2. Core Cardio.

Maybe you won't believe that you can burn fats in just 10 minutes. Well, you better start believing now. Tony applied in this program a special technique to tighten your midsection and to reveal your six-pack abs by shedding some fats in the abs area. You can have intense workouts that last for 10 minutes on your core area.

3 Upper Body.

This includes toning and shaping up of your muscles on the upper body. The routines used in this volume work on your arms and shoulders to reveal those muscles of your dream. In this program, you will be facing a battery type of workouts that last for 10 minutes. Each workout on the series may last a minute or two depending on its intensity. Frequency is disregarded because repetition is not necessary in this under time pressure workout.

These additional workouts are effective in delivering results even on the first week of activity. The additional heavy resistance workouts are worth the upgrade. These will surely improve the muscles on the particular areas that they focus into. If you have even 15 minutes of free time and you think you are fit enough to face some challenges, you may try these upgrades on the 10 minute trainer with high resistance workouts. You will just need 10 minutes for the workout and you can save the remaining 5 minutes for a rest.

Finding the perfect Workout Routines [] takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X [] workout routines is also another workout that will help develop flat abs.

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Tuesday, March 29, 2011

Two Rockin' Dance Workout Routines

Shaun T, the originator of the famous The Hip Hop Abs and other dance workouts, still continues to develop effective dance routines for your total body workout. These workouts will surely put you on your dancing shoes and you will surely groove it out.

The dance workout, Rockin' Body Results Deluxe as a powerful exercise, but it is one program that does not need much equipment. You can just dance anytime and anywhere you like, with or without accompanying music. As a preliminary backgrounder, here is a summary of the two dance workouts by Shaun T.

1. House Your Body.

This dance video runs for a total of 45 minutes. This includes house party grooves and music that you can use on your daily workout or on a party or night out with your friends. The dance workouts included in this video will surely give you a new Rockin' Body. So prepare all your things and be ready for Shaun's house party right at the comfort of your home. You can also master the steps in this workout and you can use it on any dance, disco, or party around your area.

2. Hip Hop.

Shaun T will take you to the world of the Hip Hops filled with their signature moves such as the Roll Out Runway, Raise the Roof, and the T-Drop. You will be doing any or all of these moves for more or less 45 minutes while following this video. All the hip-hop moves that work on your abs, legs, and other muscles are covered by this video workout. You will surely have a perfect body through this hip-hop moves because it involves full body coordination and all your muscles are working at the same time.

The purchase of these dance workout videos entitles you for two gifts that they offer. You can have both the Advanced Workout Calendar and the Weighted Wristbands. The Advanced Workout Calendar can help you in stepping up your workout. It also serves as a record of your developments. It has a four-week rotation of all the Rockin' Body workouts that you have just learned. Proper scheduling of different routines lets you work on different muscle group each day and it prevents overworking of a certain muscle group. The Weighted Wristbands can give you that intense workout with its incorporated weights and good looks.

The dance workouts of Shaun T are not just simple dances. These dances include intense moves that are well planned and well coordinated to work on a particular part of the body. The incorporation of dance in a workout makes it entertaining and it adds on your motivation to continue of finish your routines. So dance your way to achieve the body that you have been long dreaming to have.

Finding the perfect Workout Routines [] takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X [] workout routines is also another workout that will help develop flat abs.

The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines

The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without MachinesThin-but-fit supermodels like Amber Valletta and Shalom Harlow and actresses like Ally McBeal's Courtney Thorne-Smith and Liv Tyler swear by Pilates workouts to keep their figures toned and flexible. The Pilates Body is the latest in a string of books dedicated to this fitness program, which is now soaring in popularity nearly 100 years after it was first developed by Joseph Pilates in Germany in the early 1900s. While today's Pilates studios take advantage of patented and intimidating-looking equipment that costs thousands of dollars (and therefore charge accordingly for private sessions), each exercise in The Pilates Body can be performed with just an exercise mat. While all parts of the body are used in the exercises, the focus is on the abdominals, or "powerhouse," which support the back; this makes Pilates an ideal exercise for those with back problems--or those hoping to prevent them.

Author Brooke Siler, who trained with Romana Kryzanowska, the oldest living protégé of Joseph Pilates, organizes her book impeccably. After discussing proper alignment and ways to modify the exercises for those with neck, knee, or lower back pain, she jumps right into the 60-plus exercises, which are divided into beginner, intermediate, and advanced levels. What differentiates Siler's book from the other Pilates titles is that she includes a disclaimer about the models: "The models in this book have been training in the Pilates method for years. Although their bodies may seem to represent an unrealistic ideal for many, they have worked hard to achieve their fitness goals. I hope in earnest that they do not intimidate but inspire." Also, each exercise is given a two-page spread of its own, and is accompanied by clear photographs and helpful graphics. For example, for the "inner-thigh lifts," there's an illustration suggesting that you imagine a stack of books on the lifting leg to help you increase resistance. Each exercise also includes what Siler calls "The Inside Scoop," or tips she's learned from training hundreds of clients. These include the main goal of the exercise; simple modifications for beginners; important keys to remember while doing the move; and no-nos to prevent injury. While it's important to concentrate and get the technique of each exercise down, Siler's book is perfect for anyone looking for a simple exercise program that promises results, requires a minimum of time, and can be done at home or while traveling. --Erica Jorgensen

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Types Of Workouts: Which Weight Training Workout Program Is Best For Beginners?

Many people starting out in muscle building go to the gym and lift weights in a sporadic manner, without any consistency and without targeting certain areas and muscle groups in a planned and carefully executed approach. This is a fatal mistake. It is essential to build a workout program that can be continuously followed but first you must understand what the different types of workouts are so that you can evaluate which type best suits your specific body type and goals in order to maximize your results. Muscle building programs can be categorized into three main types of workouts namely, full body workouts, upper or lower split workouts and body part split workouts and below is a briefing on each one.

A full body workout is basically meant for beginners, who are trying to do lifting, or working out for strength gains. Generally a full body workout distributed evenly in about three sessions per week, will target muscle groups with a high frequency allowing the individual to get a speedy outcome. However, it is important to note that a full body workout demands a wholesome capability for muscular recovery, as the entire range of muscle groups will be targeted after a time interval of say forty-eight hours. The intermediate one-day rest allows for CNS recovery.

So every session involved in a full body workout course will require the exercise of all muscle groups, and it is particularly for those who wish to strengthen and shape the overall body structure. It is not a specialized program, and those intending to focus on specific muscle groups such as shoulders or arms won't benefit from this program.

The upper or lower split workout requires you to workout for four sessions per week with a one-day rest, after a two day session. The first day would be for an upper body workout, the second for a lower body workout, the third day for rest, and again the fifth and sixth days corresponding to upper and lower body workouts. With five days assigned thus, the next two days would be for rest. This type of workout program is suitable for those who like to frequently visit the gym, besides having an efficient CNS recovery.

The upper or lower split workout offers complete sessions focusing distinctly on the upper and lower body. Therefore it allows a specialized program, targeting on specific muscle groups. The only limitation of this program is that being involved in additional sporting activities may be tedious and struggle some. The sessions involved per week are demanding and the body would not be able to manage with further activities.

The body part split type of workout is a method where each session focuses on distinct parts of the body. The program involves a day's training for the chest, and each subsequent day thereafter for the legs, back, shoulders/neck and finally the arms. This is considered an out-dated method, incapable of producing the desired outcome. Increasing progress in the field of weight training and body workouts, suggest that full body workouts and upper or lower splits workouts are far better in qualitative aspects, with regard to progress and recovery.

The few people who can handle body part split workouts are those who use HIT (High Intensity Training), which involves a few sets in each workout, but pushing it to the maximum. Their main purpose is to focus fully on a single muscle group, keeping the volume very low, so that the CNS is not actually taxed. They return to the gym the following day, and concentrate on the next muscle group, and give almost a week's rest to the exhausted muscle group, before targeting on it again. However, this kind of training is not normally suggested, though a few find it effective. Body part split workouts do not offer the required frequency for building muscles to the maximum possible extent, because each muscle group is worked out approximately once in seven days.

You can start with a full body workout and then move on to any of the other methods. The resultant outcome of the workout program is more effective, if the workout methods are varied to a slight extent after six to eight weeks to keep the muscles guessing. Alternating between workout techniques keeps the body flexible, without leaving it to get used to a specific type of workout.

Steven Tyrie is an exercise science and general health and fitness expert who specializes in helping beginners reach their muscle building goals. To learn more FREE muscle building tips, sign up to the FREE BuildUpYourMuscles weekly newsletter or to download the complete 'Beginners Guide to Muscle Building' ebook just visit

Monday, March 28, 2011

TKO Anti Burst Fitness Ball Set 55cm

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Weight Lifting Workouts For Insane Muscle Growth

Weight lifting workouts are the cornerstone of any successful muscle gain program. Without the proper stimulation, your muscles simply will not grow. If you're trying to build muscle mass but don't know how to structure your weight training workouts for muscle growth look no further.

While everybody knows that weight training is the way to go if you want to build muscle mass. Very few people understand the basics of designing a growth stimulating workout. Listed below is the framework that I use to put together 90% of my weight lifting workouts.

Before we get into the workout structure, It's important to talk about the muscle building process and how it works. Here's a simplistic overview of how the muscle building process works:

In order to build muscle mass you must first stimulate muscle growth with intense weight lifting workouts. After you have given your body a reason to grow, you must then focus your attention on fueling muscle growth. Just like your car, your body will not function properly without the right fuel (nutrients). After you have put in the hard work to stimulate and fuel muscle growth, you must give your body a chance to actually grow. The fancy term for this process is rest and recovery.

That's really all there is to the muscle building process. Armed with this knowledge, you should have a better than average idea of what it takes to build muscle.

Here's the formula for growth stimulating weight lifting workouts

1.) Always perform a complete warm up prior to jumping into any weight lifting workout. If yo decide to skip the warm-up and jump right into your workout, you will get hurt!

2.) limit the duration of your weight lifting workouts to 60 minutes max. I personally like to design them to complete in under 45 minutes. There are two reasons that I strictly follow this methodology.

The first reason is that studies have shown that the muscle building hormones begin to spike withing 30 - 45 minutes. If you continue to train past the 60 minute threshold the muscle building effect of your workouts will not be as effective as an intense weight training session during your bodies peak hormonal period.

The second reason is that you'll have a very hard time maintaining the proper muscle building intensity level for more than 60 minutes. Another way to say it is - If you are able to train for 2 - 3 hours, chances are your workouts are not intense enough to stimulate muscle growth.

Besides, who has the time to commit to 2 -3 hours a day in the gym anyway?

3.) Design the majority of your workouts around compound exercises like squats, bench press, dead lift, rows etc. If you really want to add an isolation exercise into the mix, make sure that you only perform it after you have completed at least 1 heavy compound movement.

4.) Train heavy to stimulate muscle growth. If you're serious about building as much muscle mass as quickly as possible you need to train with heavy weights through a complete range of motion. I've found the 6 - 8 repetition range to be effective for most body parts.

5.) Incorporate stretching and flexibility into your weight training routine by stretching between sets.

6.) Focus on only 1 or 2 body parts per workouts max! If you want to stimulate muscle growth you need to hammer each muscle group with heavy weights. If you're trying to cram in 3 or 4 different body parts you will not be able to train heavy enough towards the end of your workout.

7.) Perform between 2 - 4 sets of each exercise beginning with your heavy compound exercises first and moving on to your secondary isolation exercises second.

8.) Rest for 2 - 3 minutes between sets. This is enough time to allow for complete muscle recovery, but not so long that your body cools down between sets.

9.) Train each body part only 1 time each week. This will allow for full muscular recovery between workouts.

Here's what a typical chest and bicep workout looks like following this model:

Bench Press - 4 warm up sets, then 3 sets of 6 - 8 reps.

Dumbbell Incline Press - 2 sets of 6 - 8 reps.

Straight Bar Curl - 4 warm up sets, then 3 sets of 6 - 8 reps.

Alternating Dumbbell Curl - 2 sets of 6 - 8 reps.

While it may seem counter intuitive to limit your weight lifting workouts to 60 minutes, you'll soon find that you can actually train with heavier weights and wind up stimulating more growth in the process!

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Weight Loss Cardio Workout - Why Your Current Cardio Workout Can Make You Fatter

Do you know the absolute best way to use a weight loss cardio workout to permanently lose weight?

Have you ever lost weight in the beginning from doing a lot of cardio only to hit a frustrating plateau?

If you are like most people the answer is yes and no and usually in the order!

This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.

By using "cardio", I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.

It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!

For the first 2-3 weeks, there is usually an immediate result. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.

Let's go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.

Reason #1: It Is Boring!

Unless you are a long distance runner who loves running with all their heart, you probably would rather spend your time doing something other than going at a slow pace on a cardio machine for 30, 45, or 60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.

So many people who do this type of workout try to read a magazine, watch TV, talk on the phone, cover the timer with a towel, or do just about anything else to distract them from their workout.

Reason #2: You Burn Fewer Calories Each Time You Workout

Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.

The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.

This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.

Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism

Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!

Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.

How to Fix This Problem

Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?

When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. This means that you might burn 300 calories during the actual workout, then another 300 the throughout the rest of the day!

Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!

If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!

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Sunday, March 27, 2011

Yoga For Weight Loss for Beginners

Yoga For Weight Loss for BeginnersReshape your body and feel great with these easy to follow routines. Now you can burn calories while toning and stretching your entire body. These practices will leave you feeling invigorated, more energetic and de-stressed.

Three Sections Of Routines

Getting Started Routines

As You Progress Routines

With the variety of of routines, this DVD is perfect for both the beginner and seasoned student alike. You will feel younger, more fit and in shape with these targeted and effective routines.
This stunning and beautiful DVD was shot at one of the most majestic, tranquil beaches in the world, Half-Moon Bay, Antigua!
This revolutionary, interactive DVD allows you to choose from 12 customized routines ranging from 15-60 minutes to get you toned and feeling great. This special, easy to use system allows you to find the routine that is just right for your needs. Veteran instructor Maggie Rhoades gently guides you through these proven and effective routines.

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What Can You Expect From A Video Ab Workout?

What you are about to read... is going to be about information on creating a bodybuilding ab workout. Whether you use an online video workout routine or a video workout DVD has all the same message. You must be disciplined in following any type of workout. You will need to learn what the secret is to lose fat through diet and exercise. You will learn how to start a program and stay on it with a reality check of what you can really accomplish.

What can a bodybuilding ab workout do for you?

So the most obvious result is that six pack ab that you see on all those commercials. You can use an online workout video to keep your motivation up and a goal to work towards but it really comes down to fat burning exercises along with proper nutrition. If you really want to look like the person in the ab workout video then you have to get serious about your diet. I mean a low body fat ratio is necessary in order to achieve that type of result. That leads right into your diet. You will need a personalized diet program to follow and that is probably not part of the ab workout video but it is just as necessary to understand.

How to start your ab workout from a video.

Before you do your first exercise you must know what type of diet plan you're going to follow. In order to have the definition of the body that you're following on that ab workout video you have a simple path to follow. A low body fat ratio converts into less calories, proper nutrition and fat burning exercises. Once you get this diet firmed up, the best way to start an abdominal program is by getting a workout exercise ball. There are many places online to get these type balls or at your local sports store. This is the safest, surest way to indoctrinate your body into a workout regimen that will produce a firm abdominal structure within yourself.

What type of exercises should you use with the ball?

You really don't need to use that many variations when using the exercise ball because the intensity you will use will promote your internal fat burning calories. Some basic exercises consist of a standard crunch, oblique twists, and reverse crunch. You don't need to do a lot of reps when doing these exercises, just make your routine consistent and intense.

What kind of result can you really expect from this type of workout?

Well is this the best ab workout there is? Whether your ab workout is a video or a workout DVD your workout may or may not flatten your abs as what you see on the video. Unless you have a million dollar bet and you don't see anyone for 6 months and you live only by a code fit for a spartan you probably won't achieve the results of a true bodybuilder. You will firm up your abs so that you will be internally strong enough to be healthy for a very long time. In fact these ab routines will promote good posture and protect your lower back from any future occurrences of lower back pain that afflict so many people in their older ages. Back pain is a natural affliction that affects older people but only because they don't prevent it in the first place. Having a structure video ab workout will make you feel and look better than most people your age.

This article has touched upon the effects that a body building ab workout video can do for you. I have mentioned that diet is an integral part of the workout in order to be effective and long lasting and a reality check has been given in order for you to understand what can happen for you when you do embark on this training program.

Get a fast track in establishing a workout routine. Time is running out and whether it's a bench press workout routine or any other type routine you can find the information that you need at his website.

Workout Guidelines

Workout 3 days per week alternating between workouts A & B. You may do a one-minute interval of faster walking about every five minutes throughout your workout. A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles.

However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Many people want to workout but can't seem to find the time or motivation. Below is a list of recommended exercises you can choose from for each body part:

Leg muscle workout -- squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts

Chest/Pecs/Pectoral muscle workout -- bench press, incline press, dumbbell fly, push-pushback muscle workout -- dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers,

Shoulders/Deltoids/Delts muscle workout -- military press, lateral raise, front raise, shrugs Biceps muscle workout -- hammer curl, dumbbell curl, barbell curl, concentration curl Triceps muscle workout -- triceps kickbacks, diamond pushups, press-downs, dips, triceps extensions

Abs/Abdominal muscle workout -- bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg raise CARDIOVASCULAR EXERCISE - Commonly called cardio workout .

This is why it's crucial that you begin a workout program. After a day's workout of high intensity of compound multi-joint movements, muscle recovery is required to allow the muscle to strengthen and adjust to new muscle growth. The actors that went through this 300 workout are true warriors.

In this article, you will learn what it takes to have the best lower abs workout around. It pays off to do your homework and read what muscle group each station will workout. That's the point of an intense workout program in the first place.

Quite simply, loss of body fat can only be obtained through a workout program combined with a healthy diet. This study suggests, as well as many others before it, that a combination of carbohydrate and protein is more beneficial to athletes than just carbohydrate alone in the post-workout meal or supplement. The viewer won't feel like a failure because the workout is actually DO-ABLE.

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Thursday, March 24, 2011

Weightlifting Workout Charts

Weightlifting workout charts are a great way for beginners to learn a wide range of different weight lifting and bodybuilding techniques that will help to build the body that you've always wanted. While pro bodybuilders have had years to hone their techniques and put together the perfect workouts, many new weight lifters don't have the same experience, and many may not know more than the absolute most basic of workout methods.

Being told to keep your back straight at a 45 degree angle while bending knees perpendicular to some slanted bench while using proper lifting techniques doesn't really help most beginners. Seeing a chart that shows good technique step by step can help even the most novice of bodybuilders to learn good form and technique in every new weightlifting exercise that they attempt.

Weightlifting workout charts are not hard to find. Many are available at various fitness and health stores, from fitness magazines, or even for free as dozens, if not hundreds, of websites have downloadable or printable versions of weightlifting workout charts that you can just print out for free.

Workout charts can also be used for individuals who want to practice a very specific type of workout schedule or program. These charts are tools that should be used by every serious individual, whether the goal is true bulking up bodybuilding, toning up, or dieting with weightlifting as a part of a quality exercise and weight lifting program. Good weightlifting workout charts are a convenient and useful tool that should be used by everyone. Anytime there is all upside and no downside, you need to jump at that!

Finding the right weightlifting workout charts for what you're doing will be the hardest part, but even that isn't very difficult at all. There are different workout charts for a huge variety of different workouts, and if you do a little bit of searching around online you should be able to find any kind of a weightlifting workout chart that you want.

There are weightlifting workout charts for arms, legs, back, chest, shoulders, abs, and literally every single part of the body that can be improved through various weightlifting workouts. You can put weightlifting workout charts to good use by having a series of specialized workout charts, or with some general workout charts that instead of focusing on one muscle group focus on your overall weightlifting exercise program.

Either way, using weightlifting workout charts is a sure fire way to really help your workouts.

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

Body for Life: 12 Weeks to Mental and Physical Strength

Body for Life: 12 Weeks to Mental and Physical StrengthEas Book "body For Life" New from #1 New York Times bestselling author Bill Phillips comes Body for Life Success Journal. With over three million copies sold and after more than three years on bestseller lists, Body for Life is still going strong. People everywhere are discovering that they too have the power to change their body, their mindset, their life. They are discovering that when they make a change, they make a difference they become an inspiration to others, a positive example of living a healthy style of life. And now, with this new Success Journal, becoming a Body for Life success story is within reach for everyone. More than just a typical log book, this complete Success Journal guides you, day by day, step by step, through the entire 12 week Program. Bill Phillips designed this book to help you stay focused and inspired. Through its pages, he will be with you every step of the way and so will other people who have successfully completed the Program. Each and every day they will support you, encourage you, and help you complete the Program in championship style. When you finish this Success Journal, it will document your success story. However, the real reward will be your new, transformed body and your clear, empowered mindset. About the Author: Bill Phillips has helped literally hundreds of thousands of people from around the world build stronger bodies and enjoy a higher quality of life. His program of building physical and mental strength is shared in the #1 New York Times bestselling book Body-for-Life. Phillips is the creator of EAS, the world's leading performance-nutrition company, and is the founder of Muscle Media magazine. The United States Junior Chamber of Commerce named Phillips as one of the Ten Outstanding Young Americans in the year 2000.

Price: $29.99

Click here to buy from Amazon

What Are Workout Supplements and How To Choose Them?

Body building supplements are specially formulated to enhance body fitness and aid the process of body building. Workout sessions can be very demanding and gaining that extra energy needed to push to your limits is required to achieve target goals in workout results. The increased level of workout makes your body demand more vitamins and minerals and as a result your body can suffer from deficiency which can in turn hamper muscle growth.

Work supplements should be chosen carefully as they shape and tone your body by influencing your workout results. So, if your objective is to just build muscle, you need to look into workout supplements, such as prohormones, testosterone boosters, whey protein and creatine. However, muscle building workouts don't just look into building muscles, they also stress on losing fat. Supplements that can help you burn fat are appetite supplements, carb blockers, fat-burners and stimulant-free products.


The range of products available in the form of body building supplements is quite extensive. However, the main categories that body builder check out are protein supplements, glutamine supplements and creatine supplements.

Protein Supplements

Protein supplements are used by body builder because of their ability to enhance muscle. Body builders take protein supplements primarily because they are so effective in improving sports performance. Workouts are bound to induce stress because of the need to achieve desired results. Intake of protein supplements helps to bring down the stress factors. Cortisol is a hormone that gets aggravated by stress, which is a negative factor because it destroys muscles, which workouts are actually aiming to enhance. Protein supplements reduce cortisol, thus aiding muscle building by bringing down muscle destruction.

When choosing protein food sources, the most important aspect to check out is the Biological Value (BV). Proteins that have the highest BV enable the body to absorb more nitrogen and this in turn helps in better building of lean muscles. Whey protein is a much preferred protein source because it has the highest BV (104) and only Egg Protein (BV 100) can come close to it.

Though there are many natural foods that are a good source of high protein, body builders prefer protein powders because they are a good source of gaining high quality protein without any fat intake. The powder is mixed with milk and drunk at the end of the workout session. Preparing a complete protein meal is time consuming so it offers a quicker solution.

Natural protein food sources such as salmon or beef can be expensive, while protein supplements cost lesser. They do not require any refrigeration and are portable. Most of them are available in the form of isolates, concentrates, blends, meal replacements, and weight gainers. Important protein supplements available in the market are Gaspari MyoFusion, VPX Syngex Protein, MGN Pure Whey Protein Isolate, LG Sciences Lipotropic Protein, and VPX Zero Carb Protein. However, intake of protein supplements must be carefully regulated so that desired results in muscle enhancement are achieved quickly. It is necessary to take up a protein supplement or food source at every meal. The quality of protein supplement should be restricted to 0.8 to 1 gram per pound of bodyweight.

Glutamine Supplements

Glutamine is one of the most essential supplements for body's fitness because it protects the muscle from harmful effects of the cortisol hormone. It has been proven to help build muscles and also build the strength of the body's immune system against various illnesses. It is, therefore, important to note that Glutamine is available from various food sources such as protein, milk and also meat, but when performing workouts, such food sources alone cannot compensate for the level of Glutamine ( found in blood and skeletal muscles) needed in the body after. Hence it is necessary to take up supplements to replenish glutamine levels that have got depleted during the process of workout. It will prevent muscle deterioration which can occur because when tissues that are in need of glutamine, take glutamine that is stored in muscle cells.

Top five Glutamine supplements available in the market include BSN CellMass, Higher Power L-Glutamine, Xyience NOX-CG3, CytoSport Muscle Milk RTD and Prolab N-Large II. Glutamine supplements ensure faster recovery after workouts and aid in muscle building because of its increased ability to synthesize protein and absorb nitrogen. Athletes and body builders take Glutamine supplements because they help to prevent muscle breakdown and enable production of new muscle tissue by synthesizing protein. They boost the body's growth hormones and strengthen the immunity system.

Creatine Supplements

Creatine occurs naturally in animal foods such as beef, tuna and salmon, but these alone cannot suffice the demand, when you want to gain lean muscle mass. Creatine supplements help to enhance body performance in such a way that you can go in for a higher intensity workout, lift heavier weights and also train that much more hard to gain results.

Creatine increases amino acid intake in protein and increased intake shows good results in muscle size. It is well know amongst professional athletes that creatine blends can considerably increase athletic performance and also physical strength. Taking creatine supplements can enable you to gain as much as four pounds in less than a week's time. Creatine manages muscle acidity so that muscles do not get easily fatigued. It also regulates calcium levels in the muscle tissue so that proper contractions can be performed. Creatine supplements can strengthen muscle cell membranes and have a natural ability to repair them and to enable them to grow more efficiently. However, it is to be noted that intake of creatine supplements must be regulated as they can negatively affect kidney and liver. Popular Creatine Supplements available in the market include MuscleTech's Cell-Tech Hardcore, JetFUSE NOX from German American Technologies, GlycerGrow from Controlled Labs, Universal Nutrition's Micronized Creatine and Creakic Hardcore from MuscleTech.

Probiotics - Probiotic supplements help in better digestion of proteins, which can be tough to break down and they are used by body builder because they help them to gain more energy from the protein supplements such as bars, powders or shakes that they intake. Probiotic supplements are available in the form of capsules, powders and shakes. Important Probiotic supplements include Ultimate Flora Critical Care 50 Billion, Dr. Ohhira's Probiotics 12 Plus, PB 8 High-Potency Probiotic, and Jarro-Dophilus EPS. It is advisable to take probiotic supplements that are available in capsule form as they have higher bacteria levels that their powder or shakes counterparts.

Pre-Workout Supplements

Most often body builders take pre-workout supplements because they want energy that can keep them going through grilling workout routines. The supplements are especially formulated with ingredients that enhance energy and also build up muscle mass or strong, lean, hard muscles. Intense body workout sessions can make a person hit the plateau as they feel they are not getting the results they wanted through exercise. Taking pre-workout supplements helps to give body the sustenance or endurance that is required to go beyond their limits and help them to achieve their fitness results.

Pre-Workout Supplements Review

Pre-workout supplements that you can consider include the following:

LG Sciences Anadraulic State GT - This supplement is quite effective in aiding muscle growth and its key feature is the ability to generate the androgenic compound that is much required for muscle growth.

Scivation Quake 10.0 - This supplement has scientifically-proven ingredients that support lean muscle mass gains. They offer intense energy and also help to improve mental focus and concentration.

USPlabs Jacked - This supplement gives good energy for intense workouts and there are no problems such as headaches, crashes or blown workouts. Users will find that while they have more energy and stamina to handle drilling workout routine, these supplements also give them the perfect focus and throughout the workout pumps and vascularity is never out of control.

BSN No-Xplode - This supplement is the most popular one in the market because of its ability to enhance both physical and mental energy. The key feature here is that it has a strong creatine matrix that can make more blood flow into your muscle, which means you can get results you want from your workouts.

Muscletech NaNO Vapor - This supplement enable athletes to gain the best out of their workouts by using state-of-the-art complexes that enable the user to gain hard muscle in a short while.

Are Body Building Supplements Really Beneficial?

Body building supplements are quite effective because they enhance performance and give the energy and stamina that is required to achieve required workout results. They are considered to be better than steroids because they do not alter the body's natural hormone levels. However, it is important to keep in mind the fact that body building supplements are just that - supplements. They can be taken additionally but cannot become a substitute for real food sources and so before opting for them, it is vital to check if making any changes to normal diet can achieve the results that they provide. There are many natural or herbal supplements, but be aware of the fact that they may be unsafe or you might experience unpleasant side effect by taking them.

In this looks conscious world around everybody wishes to look well toned and muscular. A good body with powerful muscles is everyone's dream and here workout supplements and die play a pivotal role. Want to learn more about different workout and pre-workout supplements? Great! Click here:

Wednesday, March 23, 2011

The Abs Diet for Women: The Six-Week Plan to Flatten Your Belly and Firm Up Your Body for Life

The Abs Diet for Women: The Six-Week Plan to Flatten Your Belly and Firm Up Your Body for Life

In survey after survey, men and women say that a flat abdomen is the ultimate symbol of sex appeal. And in study after study, researchers found that getting a firm belly is the single most significant step anyone can take to stay healthy for life. Now available in paperback, The Abs Diet for Women shows the most effective way to a flat belly, a firm body, and a much better life.

Packed with information developed exclusively for women, the book includes:

-information on how the Abs Diet can prevent joint pain, improve female sexual response, and give a woman the flat belly she craves in just six weeks

-Abs Diet adaptations to tailor the diet to each womanâ??s individual needs

-psychological strategies for dealing with obstacles and changing moods

-3 weeksâ?? worth of all-new meal plans

-tips on managing menopausal symptoms without hormone replacement therapy

-new and super-effective moves that incorporate yoga and Pilates to strenghten the core, stretch the body, and relieve stressâ??plus a postpartum workout to help moms lose the baby weight

Easy to follow and more satisfying than a great-fitting pair of jeans, The Abs Diet for Women is the most effective way for a woman to change her health, her size, and her body for good.

Price: $15.99

Click here to buy from Amazon

When Hitting The Pause Button During Your P90X Workouts Makes Sense And When It Doesn't

P90X is a high intensity, high demand program. From the meal plan to the time commitment to the hard core workouts. Your trainer, Tony Horton, will often give you ways to modify the exercises. He will also many times during workouts suggest that you hit pause if you need a break. Should you push pause or push through?

Sometimes hitting pause is the right move. I'm all for being dedicated to workouts. I firmly believe that you need to do your best to set aside workout time that is clear of all distractions and interruptions. However, life happens and some things can't be planned for and can't wait. Other times you push yourself too hard, don't eat at the right time to either fuel your workout or avoid it making you sick. Though you do your best to avoid it, you may become injured during a workout. Pause the workout if: you are feeling dizzy or nauseous; if you have chest pains or feel like you might faint; you are feeling sharp pain anywhere; there's some emergency or some issue that has to be dealt with immediately.

Barring injury, sickness or emergency, I would suggest that you try not hitting the pause button during your P90X workouts. In general pushing straight through the workout is a way of building endurance and stamina. Keeping up with the pace of the workout helps you to push yourself harder than you might otherwise do. It helps you to really dig deep and bring it.

No matter your fitness level I recommend that you do not hit pause during the cardio workouts. The only thing that pausing your cardio workout does is make it longer. Cardio is all about getting your heart rate up to a certain range and keeping it there. That's how you burn calories. That's how you burn fat. If you can 't do everything they're doing on your TV screen, that's OK. March in place, jog around the room, do jump rope, do anything to keep you moving at whatever level you can. Let your heart rate get down a little if it's gone too high. When you feel ready, jump back into the workout. Before you know it you will be doing more and more of the workout right along with Tony and the gang.

You should also consider avoiding the pause button during the P90X strength training workouts. Keeping pace with the workout will help you burn more calories. You'll also get a little cardio conditioning, especially during Legs and Back. Since the exercises move often between muscle groups, you do get some rest in one area while you work another. So, keeping the DVD playing helps you to build your overall fitness. Since you're not doing cardio and the issue of keeping your heart rate up isn't there you can get away with hitting pause. However, it's too easy to let those breaks go longer than they should. You're even more likely to quit in the middle of a workout.

If you push through you'll finish the workout, you won't add extra time, and you'll feel great at the end. Just like with cardio, if you are too tired to do something in the strength training program, just keep moving until you're ready to join back in. The way the workouts are designed, you hit every muscle for that session pretty early on. So, if you miss an exercise or two when you're building up your fitness level you still won't miss working any muscles. They just get worked a little less than they will in future workouts when you're more fit.

With regard to Yoga, I would look at it the similarly to the strength training workouts when it comes to pausing the workout. Even though it has some distinct elements I do think of it as a strength building workout that also improves balance and flexibility. Besides, at an hour and a half why do something to make it longer!

I have one exception to the no pause rule. Between each strength training workout and Ab Ripper X I hit pause and give myself 5 - 15 minutes rest. After pushing myself hard in the main workout, I do not have the energy to jump right into Ab Ripper X and do it justice. Allowing myself that rest lets me get my strength back to train my abs as hard as I want. Since it really is a separate workout I think it's reasonable to give yourself a rest in between just as you would if you were going to do any other two workouts back to back.

Refrain from hitting pause during your P90X workouts and you'll see your fitness improve, you'll push harder which will get you better results and you'll save a little time.

Live better through fitness. Visit to find out how to get in the best shape of your life.

The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back

The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free BackAn expert fitness team shares their cutting-edge program for achieving stellar abs-in just three hours a week.

A strong, athletic physique, highlighted by a flat midsection with well-defined abdominal muscles, is the goal of everyone who works out, from lifelong gym rats to the New Year's resolution crowd. But most people who seek these goals undermine their efforts. In The New Rules of Lifting for Abs, Lou Schuler and Alwyn Cosgrove offer unique programs based on the latest breakthroughs in exercise science. And, as they did in their previous books, The New Rules of Lifting and The New Rules of Lifting for Women, the authors debunk ab-training myths while showing readers how to strip off even the most stubborn flab.
Surprising revelations include:

? Washboard abs do not always equal a healthy, pain-free back
? The crunch is actually a poor choice for most people
? Extending the core can be much more effective than flexing ab muscles ? It's impossible to isolate the core muscles
? And much, much more

Readers get three months of intense workouts, combining fat-busting conditioning work with intense strength training, which they can easily expand into a yearlong program. Schuler and Cosgrove also include a nutrition component detailing how to eat for fat loss, muscle gain, and improved health. Home-gym friendly, and illustrated with more than 150 black-and-white photographs, The New Rules of Lifting for Abs delivers the goods.

Price: $28.00

Click here to buy from Amazon

Winning Workouts With Maidens

Workouts are a crucial part to handicapping horses. The condition that a horse is in prior to the race can be the deciding factor of the horse being in the money. In maiden horse racing you do not get a lot of data to go from so then the workouts play even a bigger factor. Here are some tips for using horse racing workouts to your advantage in cashing in maiden tickets.

First of all there are 2 types of workouts breezing and handily. Breezing means the horse is working under no pressure at all but is in stride and not galloping. Handily means the horse is being urged by the jockey but not under pressure and stress of racing conditions.

If a horse is 48 breezing then it should be at 46 handily and 44-45 in an actual race. Of course this is true only of a horse that has been working on a regular basis.

If a horses workouts are 50-50-50 respectively in the last 3 breezing and competition is 44-45 in an acual race even deduction 3 to 4 seconds in racing conditions this horse will be more likely unable to keep up.

Be on the lookout for workouts not showed or call ins

If a horse is making the first start of the year and has been working out at comparable distances his chances go way up. A horse who is making his first start must have at least one official workout too. There are workouts that the clockers miss or do not record correctly which is important to catch. This happens alot when trainers are calling in their workouts.

Most Drf will have a sheet where additional workouts are posted. If they are posted a few days before racing see if they are valid. If its just one or two posted on the same day its important to question their validity and how trustworthy the trainer is.

If a horse has not started in last 30 days it needs an official workout posted. If are looking at a horse that ran 119 1/5 in 6 furlongs with not a lot of pressure but it shows a workout time of 118 2/5 a workout with no pressure. This raises red flags as the horse could not even run her supposed time. Use this information later to see the trainer might not be trustworthy.

Finding out if horse can finish

One of the hardest things to figure out is if first time starters can last. Many solid 2 year olds can work 3 furlongs from the gate but its lasting 5 to 6 furlongs that separates the men from the boys. When looking at workouts your looking at horses that can finish out. If they don't have proper conditioning the horse can empty out and fall short.

All have similar workout sheet and close speeds

When looking at the workout list and you see 5 or more horses finish very close to the same quick time then it might be more of the track conditions than actual ability of the horse.

This can be conceiving when you see a horse wit a fast bullet but put too much value on it. If it worked on a day and many of the horses clocked the same close quick speed in the workout sheet its not something that should be regarded highly.

Good workout bad trainer

Most handicappers shy away from maiden races due to the lack of information to go on. If you can key in on a few good points there lies some gold in these races.

The competition at Monmouth is always better than at Pimlico. Pay good attention to the adjusted times and compare that to todays race and what most of the horses times are. When you see many bullet workouts dig a little deeper and make sure they are backed by a good trainer. If you just go off the workouts it could fall under the bad trainer good workout category. Workouts cannot be trusted in general when you have a bad or unheard of trainer.

Great workout + bad training = losses

Working at one track and running at another

A cheap horse that impressed at one track then moves to another track for whatever reason comes up flat. They become accustomed to one track and when brought to a different one with different surface and atmosphere they have trouble adjusting.

Track comments of workouts are often only effective when the horse runs at the track he is comfortable on.

Race to close to workout

A workout does and will take a lot out of any animal and unless gets proper rest the horse will not have time to recooperate.

Be very cautious of good workouts just a few days within the race. It has been proven many times that the workouts took too much out of the horse and it did not have sufficient time to rest.

Good trainers know this: Workouts closer than two days to the date of the race and any longer than 3 furlongs in distance stay away from.

Comparing workouts

When reviewing all the workouts for a particular track and day take note if you ever see a list of horses and one or two of them have stand out speeds. Many times these superior workouts fuel the two horses that posted them to a few upcoming victories.

Happy Handicapping

#1 site for FREE horse racing tips and strategies go to

Joe Kaufman

Tuesday, March 22, 2011

Tune Belt Sport Armband for iPhone 3GS, iPhone 4 and More (Fits iPhone 3G / 2G / 1G, Blackberry Bold / Curve / Storm, Palm Pre and many more)

Tune Belt Sport Armband for iPhone 3GS, iPhone 4 and More (Fits iPhone 3G / 2G / 1G, Blackberry Bold / Curve / Storm, Palm Pre and many more)This lightweight and comfortable armband was designed for the iPhone 3G and 3GS but also works really well for iPhone 4, Blackberrys and many other smartphones some of which are listed below. It really is the ultimate sports armband providing unmatched comfort, convenience and protection while you run, workout or listen on the go.

The low profile, neoprene armband is stable and secure so it will not bounce around. It maximizes comfort with a design that helps keep the back of the case laying flat against your arm so it is not lumpy. Your arm actually pushes the device into the case which is way more comfortable then the case pushing the device into your arm.

To provide as much protection as possible during your workout rigors, the top entrance is covered while openings in the bottom provide vital access points. Other features include: a versatile design that holds your device right side up, or upside down to read the screen easier when viewed on the arm; a clear, protective window cover with full navigational control; and a flap to securely store and manage the earphone cord.

The armband is washable, includes a reflective logo and adjusts from 9" to 17". For larger arm sizes, an Armband Extender is available. See model EX3 which increases the maximum arm size by about 6.5 inches.

Some other devices that fit: Blackberry Bold, Curve, Storm & Tour; HTC Hero & Magic; iPhone 4, 2G and 1G: Palm Pre; T-Mobile Dash & myTouch 3G.

Does NOT fit HTC EVO 4G, HTC Desire, HTC Incredible or Droid X. Please see model AB83 for these larger phones.

Maximum device size: Circumference (2X width plus 2X depth) must be less than 6.5 inches. Maximum device height: 4.5 inches.

Color: Black

For US customers, we offer expedited shipping via USPS Priority Mail (2-4 days after shipping) or chose standard shipping via USPS First Class mail.

Price: $19.99

Click here to buy from Amazon


Fitness is a vital element in a person's life. It does not refer to fitness of body alone. Workouts enable a person to achieve the perfect body. A person must eat well, sleep well and exercise well to have a sound mind and body. It is observed that an obese person may have a lot of stamina and a slim person may hardly have any stamina to withstand daily pressures. Exercise and workouts are the most effective ways of increasing stamina and achieving good health to cope up with stress. Workouts enable a person to perform at optimum energy levels.

A workout involves exercises carried out in an effort to exert the muscles in different ways to stay fit. Workouts must be supported by a balanced diet. It is not advisable to cut out on eating to achieve the perfect body. Today, there has been an increased focus on the importance of fitness and workouts. A lot of people exercise to reduce or manage weight. The 'feel good' element of exercise is as important as the 'look good' element. It is recommended to consult a fitness expert before undertaking any workout program. A person must have a customized workout plan and set smaller goals initially. A beginner must not do a workout for too long at first, as this may result in joint-aches and exhaustion.

People usually enroll themselves in a fitness center or a gym. The monthly fees vary, and some can be expensive, while others are quite affordable. Many gyms have advanced fitness machines. Treadmills and stationery bikes are very good for lower body exercises. Most exercisers like to use a fitness ball for abdominal workouts. One of the main advantages of joining a fitness center is that workouts are carried out under the supervision of experts. The wrong workout can cause harm and lead to sprains or body-aches.

Exercises like boxing and martial arts increase energy levels. High energy levels are very effective stress-busters. Workouts help in reducing stress hormones in a human body. A lot of people practice Yoga or Tai chi to relieve mental stress.

Workout provides detailed information on Workout, Ab Workouts, Workout Routines, Workout Plans and more. Workout is affiliated with Weight Lifting Exercises [].

Tune Belt Sport Armband for Otterbox iPhone 4 Defender Series Case & iPhone 3G / 3GS Defender Series Case (also fits many other Otterbox cases)

Tune Belt Sport Armband for Otterbox iPhone 4 Defender Series Case & iPhone 3G / 3GS Defender Series Case (also fits many other Otterbox cases)This armband is designed with a pocket that is large enough to hold the Otterbox iPhone 4 Defender Series case. It also fits Otterbox iPhone 3G / 3GS Defender Series case, Otterbox iPhone 4 Commuter Series case, Otterbox iPhone 3 / 3GS Commuter Series case, and Otterbox Impact Series cases for iPhone 4 and iPhone 3G / 3GS.

The low profile, neoprene armband is stable and secure so it will not bounce around. It maximizes comfort with a design that helps keep the back of the case laying flat against your arm so it is not lumpy. Your arm actually pushes the device into the case which is way more comfortable then the case pushing the device into your arm.

Other features include a clear, protective window cover with full navigational control and a flap to securely store and manage the earphone cord. The armband is washable, includes a reflective logo and adjusts from 9" to 17". For larger arm sizes, an Armband Extender is available. See model EX3 which increases the maximum arm size by about 6.5 inches.

Color: Black

For US customers, we offer expedited shipping via USPS Priority Mail (2-4 days after shipping) or chose standard shipping via USPS First Class mail.

Price: $19.99

Click here to buy from Amazon

Wrestling Workout For Younger Wrestlers

When designing a wrestling workout for a young wrestler (pre-pubescent) one must consider a number of things. This article will first address some of the fears associated with beginning a strength training program at too early of an age, then it will go into some of the exercises and principles to follow when designing a wrestling workout, and finally I'll provide a few sample wrestling workouts I've used with great success with some of my younger wrestlers (5th-7th grade).

Wrestling Workout Myth 1: Stunting Growth

Myth one is the belief that strength training will stunt your young wrestlers' growth. While there isn't any research that suggests it will, there also isn't any research that suggests it won't. Fear that lifting will stunt a young wrestlers growth is the number one question that arises when parents first bring in their kid to start training with me. I always bring to their attention the number of young wrestlers that I've worked with and continue to work with that have grown at a normal rate (according to their doctor) while engaging in strength training two to three times a week under my supervision.

In addition, did you know that when you jump the forces that travel through your body can be upwards to 3-4 times that of your body weight? Sprinting alone can produce forces on your muscles and joints over twice your body weight. How often do you see kids running and jumping both in practice and just simply playing outside? And do they continue to grow? Of course they do.

Wrestling Workout Myth 2: Bad Joints

Wrestling Workout Myth 2 is centered around the idea that strength training can cause joint pain in young wrestlers. Guess what? It can cause joint pain in anyone, especially if done improperly! Think about all of the positions your young wrestler has been in the mat where they've had to lift an opponent to finish a take down or return them to the mat. Not only are they often in less than optimal lifting position, but again, they're oftentimes lifting a considerable amount more than what they would be able to squat or deadlift with proper technique.

So while there are a lot of fears associated with the two wrestling workout myths that I've just addressed, once you actually sit down and watch your young wrestler and think about all of the lifting their doing, I think you'll start to realize that they're already putting their bodies through a lot to begin with. I always like to remind people- just because it's not in the form of a dumbbell or barbell doesn't mean it doesn't weigh anything.

Now that we've got some of the myths out of the way, I'd like to now cover a few benefits of properly designed and supervised strength training workouts for wrestling.

Wrestling Workout Benefit 1: Decrease Risk of Injury

A properly designed wrestling workout that strengthens and evenly develops the body will help decrease your risk for injury. If you've ever gone to a Physical Therapist, think about what they do. They will most often identify an imbalance that exists around the area causing you pain and provide you with exercises to strengthen it. Stronger muscles absorb force better and are therefore run a decreased risk of tearing and stronger muscles also provide better stability around joints thereby decreasing your risk of dislocations and sprains.

Wrestling Workout Benefit 2: Better Movement

Training the body to move properly by focusing on sound execution of lifting technique in a wrestling workout will help your wrestler to move more efficiently on the mat. For example, strengthening the abs, low back, and legs with exercises like box squats, split squats, deadlifts, back extensions, and weighted situps will prepare the body to better fight sprawls by enabling your wrestler to keep their back flat and chest and head up on their leg attacks. Additionally, the strength gains through a well designed wrestling workout will lead to a decrease risk of injury due to the simple fact that the wrestler will not end up in as many awkward positions anymore.

Wrestling Workout Benefit 3: Increased Strength and Power

This is kind of a no brainer and is really the reason why wrestlers begin to strength train in the first place. However, there are a number of questions surrounding this benefit including which quality should be the focus of your wrestling workout. The primary focus of the programs that I write is centered around developing strength. Why? Because with strength comes speed. Which wrestler has the ability to finish a shot faster by lifting their opponent- one who box squats 135 or one who box squats 315? In my opinion, the benefits of developing strength far outweigh the benefits of developing speed, especially in young wrestlers.

A few years ago, Tom Dilliplane (competitive Olympic lifter and wrestling strength coach at Cornell for over 15 years) made this point to me- think about some of the fastest and most explosive athletes on the planet. Some of the ones that always came to his mind were sprinters, Olympic lifters, and throwers in track. He then asked me to think about their physiques, especially the ones competing at a high level. He would then say, "They're all jacked out of their minds right?!" Tom always liked to make the argument that developing your technique will only get you so far and then it's all about getting as big and strong as possible. Steroids are running rampant throughout the Olympics and professional sports. Why? Because everyone's starting to realize that in order to improve their game they need to get bigger and stronger.

Alright, I think you get the point with the benefits. Let's get into a few of the principles to follow when designing a wrestling workout for a younger wrestling.

Wrestling Workout Principle 1: Bodyweight First

This principle really applies to anyone starting a strength training program. If you can't lift your own bodyweight first, you shouldn't be worried about lifting weights. Bodyweight strength is an important precursor to weight training and is also very important to develop for wrestling or other weight class sports. Obviously if you're really weak and/or out of shape, performing exercises like pulldowns instead of assisted chinups may be a safer option, but for the most part you should focus your training around developing bodyweight strength before you start getting under weights.

Wrestling Workout Principle 2: Strict Technique

For some exercises I'm not a big stickler on technique, especially those which do not pose a direct threat to the lifters back. I will often write about and post videos of Iowa wrestlers lifting. If you've seen any of these videos, you know that their technique isn't the greatest. But their strength coach brings up a great point- wrestling isn't always about precise technique, a lot of times it's just about horsing through your opponent. True Iowa wrestling right there! However, with young lifters it's important to be super strict in regads to their technique. Building a proper foundation in the weight room, just like you would on the mat, is crucial during the early years. Additionally, using strict technique will help keep the weights in check and prevent you from going too heavy and risking injury.

Wrestling Workout Principle 3: Two Full Body Days a Week

When starting a young wrestler on a wrestling workout I suggest starting with only two days a week and also making those days full body lifting days. This will prevent overtraining from occurring with the introduction of this new stimulus and will also keep the wrestler from getting too sore which will oftentimes lead to a decrease in motivation. Sticking to basic movements, hammering home proper technique, and keeping the lifts within 45 minutes will help to develop a stronger wrestler who will stay motivated for the long haul.

Now it's time for the workouts. I'll present a beginner, intermediate and advanced wrestling workout for young wrestlers. I've used these types of workouts to progress a number of young wrestlers over the course of the last few years to such feats of strength as a 225lb bench for 2 reps done by a 7th grader, a 355lb deadlift done by a 6th grader, and a 100lb weighted chinup for 2 reps done by an 8th grader! All three of these young wrestlers have been working with me for a little over a year and they all started with basic workouts like the one below and worked their way up to some pretty intense and heavy workouts that have produced some of the results I've mentioned above.

Beginner Wrestling Workout

Day 1:

Superset- Bodyweight Box Squat 4x15 and Chinup 4x10

Superset- 45-Degree Back Extension 4x15 and Bar Pushup 4x15

Superset- Decline Situp 3x15 and Side Plank 3x30sec each

Superset- DB Curls 3x10 (even kids love working their biceps!) and Plate Pinch 3x20sec

Day 2:

Superset- Split Squat 4x12 each and Bodyweight Row 4x12

Superset- Bodyweight Reverse Hyper 4x12 and Feet Elevated Pushup 4x12

Superset- Hanging Leg Raise 3x12 and Russian Twist 3x15

Superset- Dips 3x10 and Towel Hang 3x20sec

Intermediate Wrestling Workout

Day 1:

Superset- Barbell Box Squat 4x8 and Weighted Chinup 4x6

Superset- Weighted Back Extension 4x10 and Dumbbell Bench Press 4x10

Superset- Weighted Straight Leg Situp 3x12 and Suitcase Deadlift 3x8 each

Superset- Rope Cable Curl 3x10 and Grippers 3x8

Day 2:

Superset- Deadlift From Pins 4x8 and Bench Press 4x8

Superset- Dumbbell Step-Up 4x8 each and Chest Supported Row 4x10

Superset- Ab Wheel 3x12 and Dumbbell Side Bend 3x12

Superset- Pushup on Med Ball 3x12 and Hex Dumbbell Hold 3x20sec

Advanced Wrestling Workout

Day 1:

Superset- Reverse Band Box Squat 5x5 and Kettlebell Windmill 4x10 each

Superset- Trap Bar Deadlift 4x6 and Weighted Glute Ham Raise Situp 4x8

Superset- Walking Lunge 4x6 each and Glute Ham Raise 4x8

Superset- Decline Situp 3x15 and Reverse Hyper 3x15

Day 2:

Superset- Bench Press with Chains 5x3 and Band Resisted Chinup 5x5

Superset- Alternate Dumbbell Bench 4x6 each and Rope Cable Row 4x8

Superset- Seated Dumbbell Overhead Press 3x8 and Band Face Pull 3x12

Superset- Fat Gripz Dumbbell Curls 3x8 and Rope Pressdown 3x10

Day 3:

Superset- Med Ball Slams 5x5 and Band Twist 5x6 each

Superset- Log Clean 5x3 and Decline Ab Wheel 4x10

Superset- Single Arm Dumbbell Snatch 4x4 each and Single Leg Back Extension 4x8 each

Triset- Stone Trainer Lift 4x5 and Rope Pulldown 4x8 and Weighted Dip 4x8

For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.

Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at

Sunday, March 20, 2011

Spartan Home Workout - Take the Challenge and Transform Your Body

By far one of the most popular workouts ever, if not the most popular, was the 300 workout the actors from the movie "300" performed while they were training for their roles.

While the traditional 300 workout was a "right of passage" rather than a workout performed on a frequent basis, people still loved the idea and even became addicted to the notion the workout created.

The original 300 workout consisted of several different exercises performed for a prescribed number of repetitions, and the total number equaled 300.

That workout required barbells and other equipment, but you are about to get a "Spartan home workout" that doesn't require any equipment. The only thing you will need for this workout is your bodyweight.

There are a few things that should be noted before we dive into the workout. First: this is not going to be easy! You are going to be performing total body exercises that are going to get you breathing hard and heavy. Second: you can perform this workout once a week if you like. If you do so, make sure you decrease the amount of time it takes you to complete the entire workout. However, you can also use this workout less frequently to test your strength and endurance levels.

This sample workout will help you burn off pounds of body fat, build lean muscle, and drastically improve your conditioning levels.

Spartan Home Workout

Bodyweight Squats x 50
Close Grip Push-ups x 25
Door Pull-ups x 25
Burpees with Push-ups x 20
Alternating Forward Lunges x 20 each leg
Mountain Climbers x 20 each side
Door Pull-ups x 20
T Push-ups x 10 each side
Burpees x 20
One Leg Romanian Deadlifts x 20 each leg

Perform the prescribed number of repetitions for each exercise before moving on to the next one. You don't have to perform all of the repetitions non-stop. For example: if you have to take a pause during the 50 bodyweight squats, that's fine. Just complete the circuit as fast as possible, and make sure to time yourself. Oh, and just so you know there is a total of 300 repetitions in that workout.

Create Your Own Spartan Home Workout

Once you get bored or too advanced for that workout, feel free to design your own. Just make sure you choose big, compound exercises like the ones listed above. Also, make sure you pick exercises that target the main muscle groups. Push-ups and all variations work your chest, shoulders, and triceps. Pull-ups and inverted rows are perfect for your back and biceps. All squat and lunge variations target your lower body.

One More Tip

You can also increase the difficulty of the workout provided. Just increase the number of repetitions for each exercise; anywhere from five to 10 additional repetitions for each. Or, you can increase the total number of repetitions by 100 and divide that number equally among the exercises.

Nia Shanks is the home workout specialist. For the best home exercises, workouts, and video demonstrations of the exercises in this article, subscribe to the Free Home Workout Secrets Mini-Course at You can also get another Spartan Home Workout at Home Workout Secrets.

Saturday, March 19, 2011

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The 10 Essentials For Amazing Weight Lifting Workout Routines

Bodybuilding is a lot more than just lifting up some heavy weights. Good weight lifting workout routines consists of several different aspects. If you want to build yourself a nice body, your weight lifting workout routines need to have proper nutrition, daily cardio workouts, plenty of water throughout the day, nutrition, and a good amount of rest between each of your workout days.

To start off, your workout needs to have some sort of cardio warm-up and little bit of light stretching before you do any of the heavy lifting. It doesn't have to be anything intense; all you have to do is about five minutes of running on the treadmill and then about five additional minutes of stretching. This essential to get your blood flowing and to prevent any injuries from occurring when you're doing your weight lifting.

Another type of warm-up you should include in your bodybuilding program is warming up with your main exercise. After you do your cardio stretching, you need to warm up your muscle groups, and the best way to do that is by doing light versions of one of your weight lifting exercises. For example let's say you wanted to do upper body workouts for the day and your main exercise is going to be the bench press. Your first set should be 50% of your normal weight for 10 repetitions. In your next rep should be 60% for six reps. And then keep on doing something similar for about three more sets. If you look at the end of this article, you'll see a sample workout session where I'll be describing this in more detail.

Don't try to work on your muscles in the same day; spread them throughout the week
Good weight lifting workout routines need to have a certain focus on each day of the workout. You should be grouping some your larger muscle groups together on each of the days. For example, on Monday, you should do triceps, chest, and shoulders; on Wednesday you should do biceps and back; and on Friday, you should do legs and abs. By working out each year muscle groups one time per week you'll give them enough time to repair themselves and grow.

One common newbie mistake is overtraining. They workout the same muscles more than once per week, which sometimes doesn't allow the muscles to repair. Remember that muscle growth doesn't happen during the workout itself. Muscles only grow in mass when they repair themselves and have a proper amount of rest in between each your workouts. The more time you give your muscles to rest in between your workouts, the more time they will to have to repair and grow.

Workout until exhaustion for each of your days
Your muscles are only going to build if push yourself. With each new weekly should be pushing yourself by either increasing your weight slightly (2.5 or 5 pounds) or by increasing your reps by 2 to 4. For weight lifting to be effective, you have to keep on working until your muscles are exhausted. Exhaustion is defined as when your muscles can no longer do an exercise properly. Keep in mind that you should always use proper form and to use steady movements in order reduce the risks of injury.

If you're using the correct amount of weight, you should only be doing about 8 to 12 reps per set when you're working on your muscles. 8 is a pretty good number, and if you reach 12 then you should probably grab some heavier weights. If you go any higher than 12 then you're less likely to build muscle mass and more likely to tone it.

A proper weight lifting workout routine should have about 4 to 7 sets for each exercise (this is assuming that you have approximately 4-6 different exercises for the day; if you have many more exercises, then you'll want to reduce the amount of sets per exercise so that you don't completely drain yourself before you complete the workout). It shouldn't take you hours in order to finish your weight lifting workout routines; in fact, they should only take you one hour to finish. Write down what you are able to perform so that you can keep track of your progress.

Resting period in between each set
After you finish each of your sets, you need a resting period. For the best time efficiency, your resting period should be about 60 seconds to 90 seconds. If you feel that you need to rest longer for the next set, then do so.

Drinking water during a workout is essential. Need to keep your body hydrated because if your body is just even slightly dehydrated this could be a drop in your performance. If you drink enough water before during and after the workout, then you'll feel to get the most out of your weight lifting efforts.

Diet is another important element of your weight lifting workout routines. To give your muscles enough energy for the workout, you should be eating high glycemic carbohydrate foods right before the workout. For example, a fruit would be good before the workout. Including some protein in your workout will also help control your blood sugar levels.

After-Workout Nutrition
Within one hour immediately after your workout, you should be consuming protein and good carbohydrates. Liquid whey protein and high glycemic carbohydrates absorb quickly, so they're the best things to eat/drink right after your workout. This is also an important time to consume a lot of calories; your muscles need calories in order to repair themselves and grow.

As I said before, your body needs protein (especially after the workout) as part of its weight lifting workout routines in order to repair itself. To get the protein absorbed into the body as quickly as possible, many bodybuilders bring along protein shakes or protein powders with liquid to drink right after the workout is done.

You should try and avoid eating fatty foods during the 1 hour after your workout, because they will slow down your body's absorption of essential nutrients.

Sample Routines
Do all of your sets until your muscles fail. Write down your progress, so that you can push yourself the next week and beat the previous week's. Remember to increase your weights and/or reps each week.

- 5 minutes of running/jogging
- 1st set of an exercise: 50% of normal weight, 10 reps
- 2nd set of an exercise: 60% of normal weight, 6 reps
- 3rd set of an exercise: 70% of normal weight, 4 reps
- 4th set of an exercise: 80% of normal weight, 2 reps
- 5th set of an exercise: 90% of normal weight, 1 rep

Remember, as I said before in the article, you should aim for 8-12 reps and about 4-7 sets for good weight lifting workout routines. 1 hour is enough time to work out your muscles; spending hours at the gym isn't necessary! If you feel that you can push yourself, then increase your sets!

Monday (Chest, shoulder, triceps)
- Warm up
- Flat Barbell Bench Press
- Incline Dumbbell Press
- Lateral Raises
- Barbell Shoulder Press
- Bench Dips
- Triceps Pull downs

Wednesday (Back and biceps)
- Warm-up
- Dead lifts
- Standing Barbell Curls
- Seated Dumbbell Curls
- Wrist Curls

Friday (Legs and abs)
- Warm-up
- Squats
- Leg Curls
- Calf Raises
- Abdominal Crunches

Want to learn more about how I build my body and lose fat? I've been working on my own fitness blog, which contains free articles about weight lifting, diet & nutrition, weight loss, and just about every topic you can think of in regards to sculpting your body. Read articles and get more free advice by visiting my fitness blog, Elite Fitness Zone.

I've also written up helpful reviews of bodybuilding programs that can help you out within weeks. One of my recommended programs is "Your Six Pack Quest", which is a program designed specifically to build muscle mass on the average guy. It gives you a full workout routine for 52-weeks, along with full diet schedules to maximize your muscle growth. Learn more about it here: Your Six Pack Quest review

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