Core Exercises

Best Core Exercises for Core Strength Training Workouts and Fitness


Core workout

There are hundreds of muscles in the core of the body - the abs (all layers), lower to mid back, upper pelvic region, the obliques and the world famous 'love handles' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific core exercises to produce the desired core strength training effect.

What is amazing is, these core muscles are all so close together, some of which are layered - meaning muscle behind muscle. And if all of these core muscles are worked out properly with the right exercise program and workouts - it is not a question of "Will I be able to get a great core?" but a question of "When will I have my great core?"

Unlike 97% of core fitness workouts that are in existence, the best core workout, is designed to provide a training stimulus to every single muscle in the body's core a with the right exercises.

The upper, middle and lower core - the love handles - the obliques - the lower and mid back areas (avoiding these will not only prevent you from ever getting killer abs, but can lead to serious injury - this happens EVERY DAY to people who try to exercise without proper guidance - & it is one the reasons why physical therapists are so busy!)

The best core workout does not rely on big expensive fitness machines or silly exercise gadgets.

It does rely on the body itself, its natural movement patterns and how the muscles of the body work in relation to gravity. This means the ideal core workout can be done anywhere, anytime.

A big mistake many people, even trainers, make is to mimic the core routines of bodybuilders or powerlifters. The problem with that is most people are not bodybuilders or powerlifters - and these people tend to overtrain anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

The proper core workout must be designed to provide the most effective exercise training stimulus to the ENTIRE midsection and core, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is, it is extremely rare to find an ab/core workout routine that fits all of these criteria.

Here is a list of what you should focus on when planning your ideal core workout:

1) A variety of carefully chosen core exercises that provide the ENTIRE midsection and core with the proper stimulus to become lean, defined, flat, strong and solid.

2) A certain number of specific exercises responsible for creating the lines which form 'the Six Pack' look AND uncovering that toned core by pushing your metabolism into fat burning mode.

3) Several functional/core moves that create the diagonal muscle ripples along the side ribcage areas.

4) Targeted exercises that zero in on 'the love handles' to slim them down if they hold extra fat, or firm them up if you want more sexy muscle definition in the core area.

5) Fast core workouts that can be done anywhere, anytime, in a total of 15 to 25 minutes.

6) Core exercises that are appropriate for both men and women.

7) A truly effective core workout should not kill the person doing it. Many trainers, and fitness enthusiasts, do not understand that the word 'killer' (as in killer ab routine) is used as a figure of speech which actually means 'high quality workout that yields amazing results'. No back injuries, no hernias, and no six days worth of soreness.

8) Seek improvements ranging from cosmetic to enhanced performance in regular daily activities, sports and athletics and of course, love making (sexual performance).

9) An assortment of core exercises, combined to create an equal and physiologically necessary, balance on EVERY side of the abs and core to give your body that V-shaped look.

10) Specific exercises, derived from injury rehab programs,which strengthen and tone the deepest layers of the abs & core and most sensitive muscles of the lower back region - to get rid of most common aches and pains and keep you injury free and super-hero strong.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own core strength training workout program. Structure your own core workouts according to the principles outlined above, with the proper selection of core exercises for undeniable results.



Dumbbell Workout

Dumbbell Workouts - Your 3 Best Options


Dumbbell Workouts

Have you ever looked for dumbbell workouts on the internet or in books and magazines? If you have, I'm sure you've come across "typical" dumbbell workouts. You know the kind I'm talking about, dumbbell exercises targeting small muscles with light weight dumbbells like the bodybuilders do.

Well, I've got some news for you. The "typical" dumbbell workout doesn't even scratch the surface of what true dumbbell training has to offer. It actually distresses me to see this powerful exercise tool underused like it is. People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.

Ok, for those of you who don't know what a "typical" dumbbell workout is, here is an example:

Dumbbell Lunges 3 sets of 10 repetitions

Dumbbell Flys 3 sets of 10 repetitions

Dumbbell Military Press 3 sets of 10 repetitions

Dumbbell Curls 3 sets of 10 repetitions

Dumbbell Kickbacks 3 sets of 10 repetitions

Then do 30 minutes of your favorite aerobic exercise.

Does this dumbbell workout look familiar?

Ok, doing the above dumbbell workout isn't terrible. But it doesn't compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I'm about to describe. It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!

Dumbbell Workout Option #1: Super Sets


A super set is when you do two dumbbell exercises back to back. So, instead of doing one set, resting and then doing another set of the same exercise, you'll change exercises. You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets. Either way super sets are very beneficial.

Why?

Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance. To take full advantage of supersets, I pick two non-competing exercises for each superset. So, the muscles used for the first exercise rest while you perform the second exercise. This allows you to get through the workout quickly!

I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts. Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!

Dumbbell Workout Option #2: Timed Circuits


A circuit is when you perform a series of dumbbell exercises in a row one after the other. Normally, you would do a certain number of repetitions for each exercise before moving on to the next. But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time. I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.

Why?

Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy. This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat. Plus, the fast pace of the workout builds powerful heart and lungs.

Dumbbell Workout Option #3: Peripheral Heart Action


Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises. The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time. I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.

Why?

Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress. The result? A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence. You'll truly be prepared for anything that comes your way. Plus, that ugly fat melts away!

As you can see, the dumbbell workouts I describe are quite different from the "typical" dumbbell workout above. And the differences make these dumbbell workouts so effective. So, this leaves only one question. "Are you getting the most out of your dumbbell workouts?"



How to Lose Leg Fat

How to Lose Leg Fat - Get Rid of Cellulite Thighs and Ugly Leg Fat


How to Lose Leg Fat Fast

If you want to know how to lose leg fat, get rid of cellulite thighs and ugly leg fat the right way, this article will show you proven methods to give you the desired result in a very short time. If you suffer from unsightly cellulite around your buttocks and thighs, if you are overweight and want a fast and effective way to lose leg fat, if you want natural body shaping combined with cellulite reduction, cellulite elimination or complete cellulite removal this article will help you. You only have to follow the plans and stop self-sabotaging your weight loss goals.

The first thing you must do to lose leg fat fast, get rid of cellulite thighs and ugly leg fat is to begin a system of detox, short for detoxification. Detoxification is simply resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, and feeding your body with healthy nutrients, detox will help protect you from disease, lose weight, leg fat, reduce cellulite, burn off stomach fat and renew your ability to maintain optimum health.

Detoxification also means cleaning and purifying the blood. It achieves this by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities will not be properly filtered out of your body, your metabolic rate will be sluggish and every cell in the body will be adversely affected.

What to do? Reduce your toxin load by eliminating alcohol, coffee, cigarettes, refined sugars and saturated fats. Also, eliminate stress, which makes your body to release stress hormones into your system. While these hormones can provide the required adrenaline rush to meet a deadline, in large quantity stress create toxins and slow down the detoxification enzymes in your liver. All these act as toxins in your body and are obstacles to lose leg fat, get rid of cellulite thighs and ugly leg fat fast.

The second thing you must know if you want to know how to lose leg fat, get rid of cellulite thighs and ugly leg fat fast is to eat the right food that are low in calories and help increase your metabolic rate.

Examples of such foods are ...

Vegetables: Asparagus, broccoli, fennel, gourd, leek, cabbage, lettuce, carrots, marrow, cauliflower, peppers, celery, chicory, radish, spinach, cress, tomato, cucumber, turnip.

Fruit: Apricot, blackberry, cantaloupe, mandarin orange, watermelon, peaches, plums, damsons, raspberries, grapefruit, rhubarb, guava, strawberry, lemon, tangerine.

Food rich in Omega-3: Sardines, salmon and mackerel. Plant sources of Omega-3 include flaxseeds (the richest plant source), walnuts, pumpkin seeds, green leafy vegetables, evening primrose oil, wheat germ and spirulina.

Green tea and Oolong tea: Green tea and Oolong tea play major roles in fat burning, thermogenesis and body fat loss. A recent study found that people who drank Oolong tea fortified with green tea extract over three months period lost more weight than those who drank just Oolong tea. Those who drank the green tea also reduced their BMI, waist sizes and total body fat. The study also revealed beneficial effect on fat deposits that lay just below the skin. Green tea and Oolong tea are natural and safe to help lose leg fat, get rid of cellulite thighs and ugly leg fat.

The third thing you must do is exercise which you must combine with the above two things if you want to lose leg fat fast. The exercise outline here is very beneficial to anyone who wants to lose leg fat fast and get rid of cellulite thighs.

Step 1: Get a stationary exercise bike and sit on the bike.

Step 2: Pedal at a really fast pace (sprint) for 8 seconds, then pedal at a slow or normal pace for 12 seconds.

Step 3: Repeat Step 2, 60 times (8 seconds +12 seconds = 20 seconds x 60 times = 20 minutes).

In 20 minutes, your workout exercise will be complete and you will become exhausted.

This exercise is simple to do but it has been proven to help you lose leg fat fast and very effective for cellulite reduction. This exercise will increase your resting metabolic rate and help you burn calories efficiently even when you are resting.

If you can commit to the things outline here, you will be able to lose leg fat quickly and reduce cellulite from any part of your body. It works and you will be surprise that you will lose leg fat fast and with the additional benefit of losing 20lbs in 3 weeks all over.

If you are like most people who think skipping breakfast will help them lose weight, think again! A healthy breakfast that contains high-fiber cereal can help you lose weight, lose leg fat, get rid of cellulite thighs and keep diabetes, heart disease, and stroke at bay, especially when the breakfast also includes fruits and nonfat milk.



Kettlebell Exercises


Kettlebell Exercises

Going by the popularity wave, one is left wondering if the kettlebell is some kind of magical equipment which one needs to have for fat burning workouts. The kettlebell may look very obsolete when compared to new advanced weight training facilities available today, but nevertheless a kettlebell workout is very intense and allows free movement. Kettlebells can be used like other weights, to gain muscle mass, strength and fat loss.

The kettlebell is not a new invention; in fact it has been around for many years. But it only gained popularity recently in the United States after a former Russian special forces coach, Pavel Tsatsouline, brought it to the continent. Since then, many leading trainers, athletes and celebrities have embraced kettlebell exercises to increase their strength and flexibility.

A kettlebell is a weight, often made of cast iron, and looks like a cannonball, which has a suitcase type handle on top, for gripping. 'Girya' is the Russian word for the kettlebell, named so because of its shape. The kettlebell has long been and is still being used in Russian military institutes. These days' kettlebells generally come with rubber grips, added for convenience.

An efficient workout with kettlebells can accomplish amazing results which even the most sophisticated gym equipment can not match. Most kettlebell exercises work on many body parts at a time, thus providing a total work out for the whole body. There are numerous kettlebell exercises aimed at a specific body part. Like dumbbells, many variations and combinations of kettlebell exercises exist. If one wants to gain total body conditioning, then one should choose kettlebell exercises like swings, cleans, jerks, presses,windmills and turkish get ups which work on the entire body.

Exercising with kettlebells burns the fat from your body and also works the whole nervous system. A highly intensive workout with kettlebells can leave your body totally exhausted in a few minutes. Since the body is not supported by any bench or machine, like in a gym. A kettlebell workout burns more calories and reduces fat quicker. Kettlebell cleans, snatch, jerk, swing and windmills are the most popular kettlebell exercises which can be done in under 10 minutes.

While kettlebell swings are good for muscle control and put emphasis on the posterior muscles; kettlebell cleans and jerks are lifting exercises which work on hamstrings, hips, arms, shoulders, and the chest. However, a kettlebell snatch is the trickiest of all kettlebell exercises as it combines many movements which involves muscles of the back, shoulder, forearm and abdomen, which works the whlle kinetic chain so it is a good workout for the whole body.

Doing repetitive kettlebell snatches with light kettlebells is also very good for metabolic training and can burn many calories in a short period of time. The kettlebell snatch can improve the muscle tone, increase body strength and stamina and is also very good for your posture.

While kettlebell exercises look as if you need the strength of goliath to perform the foundation exercises, they can be adopted by anyone male or female at any level- only if taught by a proper kettlebell coach. Through performing kettlebell exercises, one can develop muscles and joints to act in a full range of motion. Kettlebell exercises work wonders for grip strength and endurance; which are so essential for sports like tennis, martial arts, rowing, ball sports and many others.



Lose Body Fat

Weight Lifting Or Cardio To Lose Body Fat


Lose Body Fat

Weight training or cardiovascular aerobic training? Which training technique is best for losing body fat? This is one of the most frequently asked questions I receive each and every week in my quest of helping people build effective fat burning exercise programs. This simple question can lead to the misfortune of inconsistent fat loss results, and even frustration.

Clients want to know if they should avoid weight training programs altogether and stick to the alleged fat burning aerobic training. Many are convinced that lower intensity cardiovascular training will enable them to lose body fat at a greater rate than with just weightlifting exercises alone.

Let's take a closer look at which exercise regimen, weight training or aerobics, is the best system to lose body fat. Both training systems are vastly different from one another.

Aerobic or cardiovascular training is performed with high volume, and low intensity exercise. Oxygen is required; and exercise can last for twenty plus continuous minutes with an elevated heart rate.

The benefits resulting from aerobic or cardiovascular training is an increase in cardiovascular function, and a decrease in body fat from the extra calorie burn.

However, with positives, there are also negatives. There are a few things lost when training aerobically. First off, over time, a decrease in strength from muscle breakdown occurs. This decrease in strength results from a decrease in muscle mass, power, speed, and anaerobic capacity.

On the other hand, with weight training programs, there is a huge increase in muscle tissue, metabolism, strength, speed, power, and anaerobic capacity. There is even a slight increase in cardiovascular function.

Now why do many fitness participants feel that cardiovascular or aerobic exercise is far superior for fat loss? It is quite simple; they are listening to people who are not thinking about physiology. However, one thing they do understand is the preferred fuel used during low intensity aerobic exercise is fat. Therefore, many feel if a greater percentage of fatty acids are burned for fuel, a greater fat loss will occur. But, is this true?

As a matter of fact, fat is the primary fuel used while sleeping. Thus, wouldn't the best exercise to lose body fat be sleep? Not necessarily even though a greater percentage of fatty acids are used for fuel during rest.

In my opinion, training at a low intensity aerobically, with a goal for maximum fat loss, is the greatest myth for losing body fat.

Here is a fat loss example that will help you understand what type of training is best to lose body fat. On Monday you walk on the treadmill for 30 minutes at a very comfortable 3.3 miles per hour. The results of your cardiovascular training session include a calorie burn of 300 calories, where a high 60% of the fuel is supplied from fatty acids. Now, on Tuesday, you decide to run on the treadmill for 15 minutes at a very high intensity level of 6 miles per hour with a 7% incline grade. Your heart rate was registered at 85% of your maximum heart rate, and you burned 350 calories in those 15 minutes with a greater percentage of sugar burned than fat. That leaves you with a greater caloric burn of 50 additional calories resulting from exercising at a higher intensity for only a 15 minute duration. This will, over an extended period of time, lead to greater overall fat, and weight loss compared to the 30 minute, lower intensity aerobic training session.

Now to lose body fat, it simply isn't true that lower intensity, longer duration exercise, which burns a greater percentage of fatty acids is far superior in overall fat loss compared to higher intensity, higher calorie burning weightlifting, or cardiovascular training.

With that said, the most effective way to lose body fat is through a higher intensity training program like weight training because of the higher calorie burn, and the elevated metabolism from the added active, fat burning muscle tissue. The added muscle tissue burns calories 24 hours per day. It is much more important to think about the amount of calories expended versus the percentage of fat or sugar used as preferred, primary fuel.

Now I'm sure you agree weight training can be a more effective fat loss exercise program, but the ultimate fat burning exercise regimen is to combine weight training with higher intensity cardiovascular workouts. The best way to implement this training session is by performing your strength training routine first immediately followed by your cardiovascular training regimen.

After reading this article you now know the truth about the most effective way to lose body fat through exercise. Don't fall for the lower intensity exercise equals more fat burn myth, but instead push yourself with higher intensity workouts. You will lose body fat at a high rate.

Good Luck

Kettlebell Workout

4 Great Exercises For a Fat Burning Kettlebell Workout


Kettlebell Workouts

Kettlebells are becoming increasing popular exercise tools for consumers around the world. A Kettlebell workout is specifically designed to shed fat and build muscle quickly. The results that these unique pieces of equipment provide make them one of the fastest growing weight loss methods in the market. These five great exercises will show you have to get an amazing workout using these iron cannon ball shaped hand weights.

1. The Kettle Bell Swing

This is the basic movement in a Kettlebell workout, just like the fundamental steps in other types of exercise programs. Everyone who wishes to learn how to use the Kettlebells to lose weight must master this movement before moving on.

To perform a swing, lower your body into a squat position, with your feet adjusted to shoulder width and your weight on your heels. Grasp the Kettlebell between your legs with both hands as your arms are extended. Start to rise up pushing with your legs, and extend the kettlebell out and up until you have managed to lift it up to shoulder height.

You want to push your hips outward and use your lower body to push the Kettlebell up, you can assist with your shoulders, but do not rely on them or your arms to do the extension, and you want to use your lower body as much as possible.

2. Alternating Floor Presses

Another exercise that is key to a basic kettlebell workout is alternating floor presses. To do these, lie flat on your back with a kettlebell in each hand. Start by raising your right hand with all the way up, and then slowly lowering it back down.

It may be necessary to twist your body towards the opposite side as you do this. Repeat the process by alternating to your left arm and then back to your right. For safety, if you are new to these exercises, try to have someone spotting you.

3. Kettlebell Clean and Press

To do a Kettlebell clean and press, conduct a swing, but keep your elbow pressed in as you lift the Kettlebell up to your shoulders. Once it is at your shoulders, back down into a half squat, and use your arm and lower body strength to lift into a standing position with the Kettlebell lifted above your head.

4. Front Squats

Front squats are a great beginner exercise for a Kettlebell workout that can tone almost every part of your body. To start, move your feet to shoulder width apart, and hold the Kettlebell with both hands in front of you straight out from your chest.

Slowly dip down into a squat while keeping the Kettlebell level with your chest. This takes an incredible amount of effort on your part, and it is okay to lean forward a tiny bit if needed when you are a beginner. Once your thighs are parallel to the floor, you can begin rising back up to the starting position to repeat.

With a little bit of effort and practice, you can master the art of a basic Kettlebell workout. These four basic exercises can get you started on your way to developing a more toned and fit body with Kettlebells.





Nutritional Supplements

Top Nutritional Supplements and How to Take Them for Muscle-building and General Fitness Training


Best Nutritional Supplements

Given the huge array of nutritional supplements in fitness and bodybuilding, it can be very frustrating when you want to take your training and diet to the next level with supplementation. Most of these are a waste of money- There are 6 nutritional supplements available, however, that are indispensable for enhancing muscle-building and fat loss. Given the importance of a good diet, this should be the highest priority in any fitness training program. Once your diet is tuned to perfection, adding the right nutritional supplement at the right time will take a great thing and make it better.

Certain bodybuilding supplements are extremely valuable in particular situations, especially when the goal of your weight training program is to lose fat while building muscle. Our bodies have been designed to survive the harshest of conditions, readily storing body fat during times when food is plentiful and shedding it (along with muscle-tissue) when food is scarce. While this characteristic of our metabolism kept us alive through the ice-ages, it makes things really difficult for building a lean-muscular physique (that is if you are not busy running from saber-tooth tigers and fighting rival tribes!).

The right supplementation in the context of your bodybuilding or fitness workouts (pre and/or post-workout) can "trick" the body into thinking it has what it needs so that muscle-mass is preserved. What happens during intense weight training and cardiovascular exercise is that our bodies, along with burning glycogen and body fat, are also very efficient at breaking down muscle tissue. This metabolic adaptation helps to preserve energy stores at the expense of metabolically costly muscle-tissue; if you are starving the more muscle you have the quicker you will die (good for us back in the cave-man days, but bad for us now!). Our muscles are constantly being broken down and built back up from hard weight training, and if we could shift the balance just slightly away from degradation (catabolism) and toward accumulation (anabolism), this would have a huge effect on the effectiveness of our muscle training program.

My top list of indispensable nutritional supplements:


Glutamine

How Glutamine works: glutamine is known as a "conditionally essential" amino acid; it becomes "essential" during intense exercise such as weight training or cardiovascular exercise, as the need for glutamine is greatly increased. During bouts of intense activity (or stress), glutamine enters the bloodstream and travels into the liver where it is converted into glucose; this newly synthesized glucose helps to fuel the working muscles. This process is known as gluconeogenesis-the process of turning a non-carbohydrate substance (glutamine and some other amino acids) into glucose which can be used for energy. While this all sounds great for the muscles, the problem is that the primary source of glutamine during exercise is from broken down muscle tissue; the body actually breaks down muscle tissue to help fuel the working muscles by preserving their glycogen stores1. Supplying the muscles with an exogenous source of glutamine (i.e a glutamine supplement, has been shown to reduce muscle degradation during intense exercise-the body is "tricked" into not breaking down as much muscle tissue.

Branched chain amino acids (BCAAS)

How BCAAs work: Unlike glutamine, BCAAs, consisting of leucine, isoleucine, and valine, are essential amino acids, meaning that the body cannot synthesize them from precursors-they must be obtained from the diet. Like glutamine, there is a greater requirement for BCAAs during intense exercise such as weight training and they are derived primarily from catabolized muscle tissue. BCAAs are broken down into (among other things) alanine and glutamine (remember glutamine?) which are in-turn used to generate glucose in the liver. Supplementing with BCAAs will help to prevent their degradation in muscle tissue, limiting muscle-degradation and speeding up recovery. Leucine itself has been shown to stimulate protein synthesis, and research has shown that the BCAAs have a positive effect on recovery, can reduce fatigue, and encourage an overall anabolic state in the muscle. BCAAs seem to be especially effective in times of reduced calorie intake (i.e. while dieting down to lose that last 5lbs).

Protein: (whey protein isolates)

How whey protein works: This one may seem like a no-brainer; proteins are made of amino acids and as discussed above, certain aminos can greatly enhance your weight training efforts. Whey protein is a great protein source because it is very high in both BCAAs and glutamine; any whey protein will have these qualities, but after a weight training workout timing is the key. Many whey proteins are a mixture of both whey isolate and whey concentrate. Whey protein isolate is absorbed extremely fast, while whey concentrate is broken down more gradually over time. Fast-acting proteins such as whey isolate are known as "anabolic proteins", dumping tons of amino acids into the bloodstream very quickly, promoting muscle-growth. Slower acting proteins such as whey concentrate, soy protein concentrate, or calcium casienate (milk protein) are known as "anti-catabolic proteins"; they provide a slow, steady release of amino acids into the bloodstream helping to reduce muscle-protein breakdown for fuel. After a weight training workout, we want our protein to get there fast-whey protein isolate is ideal for this purpose.

Creatine monohydrate:

How creatine works: Adenosine triphosphate (ATP) is the primary energy source to fuel intense muscular contractions, such as those during sprinting or weight-training. ATP contains a high-energy phosphate bond, which is broken down into ADP (adenosine monophosphate), releasing the energy necessary for muscles to contract. Every muscle cell has a store of phosphate, from which ADP is recycled back into ATP to continue fueling contractions. As this pool of phosphate gets depleted, so does our ability to make ATP; when we run out of ATP the muscle is exhausted and unable to further contract (i.e. the muscle fails such as on the last rep of a bench press). It was discovered some time ago that our muscles can actually be "loaded" with additional phosphate, which can extend our capacity to do high-intensity exercise. Phosphate is stored in the muscle as creatine phosphate, which acts to replenish cellular phosphate stores. When creatine monohydrate is ingested, it is converted to creatine phosphate and absorbed into the muscle cell, helping to replenish the phosphate pool. After an intense workout, muscle phosphate levels are drastically decreased. Supplementing with creatine post-workout replenishes creatine phosphate stores much faster, speeding recovery. Creatine also acts through unknown mechanisms to increase protein synthesis and muscle growth. For every molecule of creatine absorbed into the muscle, several molecules of water are absorbed, giving the muscles a fuller, more pumped appearance. A hydrated muscle is an anabolic muscle.

Essential Fatty Acids (EFAs)

How EFAs work: Without getting too much into fatty acid biochemistry, EFAs are required by the body for a countless number of processes, and are an essential element to any nutritional supplementation regimen whether for bodybuilding, athletic training, or general fitness training. The typical American diet is largely deficient in EFAs, and dieters often have less than optimal levels while on low-fat diets. There are 3 basic EFAs which are named based on their chemical structure, including omega-3, 6, and 9. Most commercial EFA supplements are a blend of the various EFAs, providing an ideal EFA profile.

Meal replacement powders (MRPs)

Commonly known as the "protein shake", MRPs serve not only as a convenient protein supplement, but as a substitute for regular meal.While real food is always best, the busy schedules of most people simply cannot accommodate the optimal 5-6 meals per day-MRPs are a great way to stay on the diet in spite of the most hectic of schedules. There are many brands commercially available with different nutrient profiles; choose the product that tastes good and provides the nutrient profile that fits for your particular diet plan.

Multivitamin/multi-mineral supplements

While in an ideal world we would get all the vitamins we need directly from the food we eat, in practice we can all benefit from a quality multivitamin. Stay away from the typical once/day tabs found at the supermarket. It is questionable whether these are absorbed well at all. Stick with those vitamin/mineral supplements derived from whole-food extracts-these are more readily absorbed. In addition, whole-food based multis may contain unknown substances which are found in food which are either essential or beneficial; science is constantly discovering new nutrients present in food-our current list is far from comprehensive.

There you have it, the only nutritional supplements you need to care about. They have been proven both anecdotally and with rigorous peer-reviewed research to enhance the muscle-building and fat-burning effects of any weight training and fitness program including.


Lower Ab Workout

Lower Ab Workout - How to Blast the Lower Abs



Finding the best lower ab workout is not always an easy thing to do. It can be frustrating to keep trying to work the lower abs if you feel like you are not doing it right.

In this article, you will learn what it takes to have the lower ab workout around.

Lower Ab WorkoutsBefore we get into 3 exercises, it is important that you understand some basics about training the lower abs.

The first thing that you should understand is that just working the lower abs will not result in losing fat in that area. In order to lose fat in that area, you need to lose fat all over your body. This is how basic fat loss works. If you have a lot of fat to lose, then the great lower ab workout in the world won't do the trick all by itself. The same goes for someone who just has to lose the last few pounds.

Beginner Workout Routine


Workout Routine

The beginner workout routine is one that you could start very easily, but may still push you and allow you to feel afterwards that you had a great workout. You can start out doing any basic routine, however if it is not pushing you will not see any results from your effort. You will wish to be doing a number exercises which are pushing you to added heights.

Any workout can be done with just your body. You do not need any distinctive weight set or equipment. In fact, the beginner workout routine may include exercises in which you can get started from the comfort of your own home without necessary to buy a gym membership or any distinctive equipment. This allows you to get adjusted to your own workout strategy prior to spending a lot of money.

After you get started you can slowly incorporate weights and other equipment into your workout. This is precisely what I did when I lost 40 pounds in 2008. I found a workout routine that started out with some easy bodyweight workouts and then I started free-weights and utilizing other equipment as I learned greater and became more advanced.

Regardless of your workouts, you ought to also focus on what you consume. a little of the correct healthful eating facts I have received is to plan out your meals for the week and under no circumstances should you deviate from that menu. If you fail to plan you may end up eating greater than you ought and no amount of exercise can make up for those added calories from unexpected meals and deserts.

When you bring together the beginner workout routine along with some eat healthy techniques you cannot fail as long as you stay committed to your goals. If you have not made any goals yet go ahead and do that now. If you are looking to lose weight you can estimate about 1-2 pounds a week as a reasonable goal depending on how much you need to lose. If you stick to these goals and stay committed to your nutrition and exercise routine there ought to be no reason for you to fail.

This beginner workout routine which I can recommend for you is the Turbulence Training program. These workout routines include both bodyweight workouts while adding free weights and other equipment as you become more advanced. If you enjoy the bodyweight workouts, you can also receive the Turbulence Training Bootcamp Workouts which includes additional workout routines for the person that is past the beginner stage.




How to Lose Body Fat


How to Lose Body Fat

How to lose body fat seems to be a question that many people make in their lifetime. The older you get, the easier it is to gain fat. It seems no one can avoid gaining weight when they get older. The metabolism changes and/or they become less active. They stop growing taller and start growing wider. Although, an answer exists.

However, it is actually a good thing to ask the question "how to lose body fat?" You see that if you don't ask that question, then you're not realizing that there could be a problem when they're actually might be one. The vast majority of us gain fat gradually over our lifetime. It's always helpful to the monitor it somewhat closely.

Losing body fat really doesn't have to be hard. Actually, most people already know how to lose it. You simply need to eat right and exercise. However, too many times people look at one specific area of their body and only exercise that part. This might help to build up those particular muscles but generally won't reduce as much fat as one would like.

The trick to losing fat is to make sure that some of your exercise three or four days a week includes aerobic activity. It definitely is possible to build muscle from lifting weights and still carry a fair amount of fat. True, muscle mass does help to reduce fat because it requires more energy to make it work.

However, if the food and fluids that you eat and drink amount to giving you more energy than what you expend daily, your body will most likely store some of that excess energy in fat. Every day your body uses energy to function whether it is simply moving from one place to another, taking a shower, brushing your hair, walking out to the car, or any one of the other many things you do daily.

Most people don't really continually watch what they eat every day. Therefore, since these people don't have heavy laboring jobs or activities, they will likely gain weight. So therefore, exercise should be one of those activities that you do daily or even better at three or four times a week. You don't want to do it just to reduce fat but also to keep your body healthy. For example, your heart loves aerobic activity.

So what you need to do is a few things in order to implement the answer to the question of "how to lose body fat?" Write down all the foods (and drinks) that you consume daily in a log. This will help to keep track of the energy that you consume. Analyzing this food and drink to understand how much energy you are consuming will help to know how much exercise and activity you need to implement.

Once you know your caloric intake, you'll then have to reduce some of the food that you eat. Use a table that shows the caloric value that your foods have. Most people interested in losing fat will probably reduce their diet by about 500 cal. You will have to find out what is best for you. 
Then you need to grab another table to understand how much energy you need to expend weekly. I say weekly because when your exercise, you'll need to only exercise three or four times a week and not necessarily daily. Your muscles need to repair themselves. Therefore, look at a week's worth to make it easier. However, you'll then have to break it down into each day's worth.

Now, with this information you should have a good idea as to how much of an energy deficit you'll need to lose fat. As long as you have an energy deficit, you will gradually lose body fat. When you look at it, the process is rather simple.

One of the main problems people run into is being consistent. Consistency and being persistent will be the key to reaching your goal. Small steps are best. Losing weight fast could throw your body into a defensive mode so a few pounds a week will be good enough.

The answer to the question "how to lose body fat" really is not hard to understand. Staying motivated to continue the whole process likely will be the hardest. However, as long as you use more energy than you take in, you will be well on your way. Various important considerations need to be addressed in this process including eating the right foods, drinking plenty of water, consuming enough protein, and consulting with a doctor given your particular circumstances. However, with this information and a little motivation, your goal is not far from your reach.



Leg Workouts for Men

Leg Workouts for Men - 3 Tips to Build Leg Muscles


Leg Workouts for Men

Knowing Leg Workouts for Men is a priority of many skinny guys out there. This actually makes sense because having a big upper body will be no good if your legs are very skinny.

Having big legs does not only look good but it serves plenty of purposes as well. If you have big legs, you can also avoid injuries from occurring. Leg muscles are also the largest muscle group in the human body so they really deserve the attention.

If you want to know how to get bigger legs, then follow the three tips below.

Do Compound Exercises


One of the secrets to building big muscles fast is to perform compound exercises or those that target multiple muscles at the same time. These exercises stimulate more fiber muscles than isolation exercises. 

One of the keys to building bigger legs and having bigger muscles in general is to stimulate as many muscle fibers as possible. This is the reason why it is important to be efficient.

There is no better way to increase efficiency in your workout than with compound exercises. If you want to have bigger leg muscles fast, then squats and deadlifts are two of the exercises that you should include in your workout. These exercises are better than hamstring curls, leg extensions and calf raises.

This is not to say though that isolation exercises are useless when it comes to building leg muscles. These exercises have benefits as well but if you want to have know how to get bigger legs, center your workout around compound exercises. 


Go for Heavy Weights, Low Reps


You should use the power of the progressive overload principle if you want to know Leg Workouts for Men in a short period of time. This simply means that you should gradually increase the weight your legs are lifting as you progress in your workout. This is the best way to achieve consistent muscle growth.

Remember to decrease your reps when you start lifting heavy weights. Do three sets with 4 to 8 reps per exercise with heavy weights. This is the ideal scheme to get bigger legs.

Do Not Do Too Much Cardio


Skinny individuals and those that find it hard to gain muscles will benefit from reducing the amount of cardio that they perform. Since they are more concerned with bulking up, they should focus their energies in that goal.

Reducing cardio is especially useful for people who want to known how to have bigger leg muscles. This is because doing too much cardio will just get your legs tired and fatigued which in turn will make bulking up hard to do. 

Avoid the risk of overtraining your legs by limiting your cardio workout.

Having bigger leg muscles will not only give you a more impressive body, it will also significantly increase the flow of testosterone in your body since the leg muscles are the biggest muscle in the anatomy. The additional testosterone will help you build muscles in other areas of your body.


Burn Abdominal Fat Fast

Five Tips on How to Burn Abdominal Fat Fast


Burn Abdominal Fat Fast

Do you really want some tips on how to burn abdominal fat fast? You might ask yourself why bother doing it. Well, fat in the abdomen is not only a serious health problem but also a hindrance in having beautiful abs. Don't you know that even you has abs? However, if you have abdominal fats people will not notice them. So, it is high time to burn abdominal fat fast away. Here are five effective tips on how to do it.

1. Avoid Salty food. Most people love salty foods however if you really want to burn abdominal fat you have to lessen you intake of salty foods. You see, salt holds water and the more salt you take in, the more water will be retained in your body. So, if you want to create the six packs you are looking for, say no to salty foods.

2. Be active physically by doing cardio exercises. Get up early every day and burn abdominal fat by doing some cardio exercises. There are a lot of cardio exercises you can choose from, such as running, swimming, dancing, aerobics and rollerblading. You can do them all alternately if you want to, so that you will not get bored.

3. Adapt a pattern of eating less and more. Confused? Well, what I mean is, if you want to burn abdominal fat you need to eat less every meal; however the good news is you can eat more meals each day. Try consulting a diet specialist if you aren't sure about adapting such pattern. Moreover, avoid drinking sweet drinks especially those that contains artificial sweeteners and other chemicals.

4. Put together a list of banned Trans fats. Trans fats are unsaturated fats that are synthetically produced. In other words, it is an unnatural fat that could accumulate in your body and increases the risk of heart diseases. Take a look at the labels of the food you will buy. Avoid products that contain "shortening" or "partially hydrogenated" or "hydrogenated vegetable oil". Some product labels may promises that it doesn't contain Trans fat but you have to make sure it isn't a lie.

5. Never skip breakfast. This is a greatly disregarded practice to burn abdominal fat. Most people are now living in a stressful world and always neglect having breakfast. Never ever skip your breakfast and make sure to add some fruits and yoghurt to it. And freshly squeezed fruit juices too.



How to Get Rid of Stubborn Belly Fat

How to Get Rid of Stubborn Belly Fat? 5 Tips on How to Get Rid of Belly Fast!


How to Get Rid Of Stubborn Belly Fat

Need to know how to get rid of stubborn belly fat and the ugly 'tyre' lines sitting above of your belly, then pay attention to the 5 tips below to lose your fat stomach -

How to Get Rid Of Stubborn Belly Fat


1. You need to GET REAL - you didn't gain weight over-night, so don't expect to lose YOUR STUBBORN BELLY FAT quickly. Few of us are cut out for physical perfection, so the battle to achieve it via high sacrifice diets and frantic exercise is not manageable. A much better way is to re-jig you lifestyle but by bit - cut back on calories while slowly increasing your activity levels. That way, the changes will stay long term because you'll barely notice them.

2. Now this how to get rid of stubborn belly fat - Eating six small meals a day instead of three, and then snacking on healthy foods like a handful of raw nuts or fruits. This helps to keep your metabolism up so that you can burn more calories during the day.

3. If you want to shrink your belly fat - Eat fresh, and plan your meals by cooking your own. This will give you total control on what you put into your body. Try to plan 3 to 4 days worth of meals - that way you will reduce the chance of ordering take outs and fast foods. It's these kinds of foods that will stack on the unwanted calories and belly fat.

And when you shop, opt for the fresh wholesome foods and less of the processed foods. Remember, you can't out-train a bad diet, but you can out-plan bad habits. And so, if you really wan to get rid of your belly fat, SET 2 HOURS on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

4. You can eat dessert everyday (even if you're on a diet), as long as you keep the portion sizes in check. Depriving yourself will only make you crave it more. That doesn't mean you should dig into a piece of cake every night - otherwise, the calories will pile on fast. A few smart choices: fruits and berries with toasted oats, a small piece of dark chocolate, or a scoop of low fat ice cream (about the size of a tennis ball).

5. Working out regularly has a ripple effect on the body. Not only does dangerous weight come off, but your muscles becomes more efficient at using your blood, your heart goes stronger and your blood vessels become more limber, and blood flows more easily. And on top of all that, you get the added benefit of de-stressing through exercise. Try to get at least three to four sessions of 20 minutes high intensity variable training and resistance training.

It's great for the metabolism, and it is really how to get rid of stubborn belly fat. And for variety, try to include your favorite sport like tennis, soccer or fast cycling. It just adds more 'fun and mix' into your routine, and improve your fitness level.



Exercise Routine

Weekly Exercise Routine


Exercise Routine

There are many ways that a fitness regimen can be formed and it may be formed according to your fitness goals. For example, a bodybuilder will have different routines than a sport athlete competing in swimming, basketball, football etc.

Here are a few different weekly exercise routines that will help you according to you fitness goals.


o For the beginner or someone that wants to stay in good shape but does not want to workout more than 3 times a week. (overall good health and fitness) 
o Day 1- chest, shoulders, and triceps. 3x15 abs work 
o Day 2- back, biceps, traps, obliques. 3x15 abs work 
o Day 3- Legs, including hamstrings, quadriceps, and calves. 3x15 abs work 
o The best way to perform this plan would be to have day 1 on Monday, day 2 on Wednesday, and Day 3 on Friday. This way you have a rest period between workouts and you also do not have to workout consecutive days.

o For the advanced lifter or someone that wants speed, endurance and definition, this plan will work great. (athlete and definition) 
o Day 1- chest, shoulders, and triceps. 3x15 abs work 
o Day 2- back, biceps, traps, obliques. 
o Day 3- legs, including hamstrings, quadriceps, and calves. 3x15 abs work 
o Day 4-repeat day 1-no abs work though 
o Day 5-repeat day 2-3x15 abs work 
o Day 6-repeat day 3- no abs work though 
o Day 7-rest 
o This weekly exercise routine will get you in shape very quickly but takes hard work and dedication. You will burn fat and replace it with muscle fast!!! I have done this before for 8 weeks and it really works. Keep in mind that it does require 6 workout days a week which is tough.

o The third weekly exercise routine is also for an advanced lifter that is trying to gain mass, size, and strength. This will only require 4 days a week and each muscle will be trained one time. (size and strength) 
o Day 1(Monday)-chest, abs 
o Day 2(Tuesday)- back, biceps, traps, obliques 
o Day 3(Wednesday)-legs-abs 
o Day 4(Thursday)- rest, or if you prefer, 30 min cardio 
o Day 5(Friday)- shoulders and triceps 
o Day 6 & 7 (Sat and Sun)- Rest, with a little cardio if desired 
o The key to this style is to perform very explosive repetitions using heavy weigh and low reps. Example, 3x8,6,and 4 (pyramid)

There are many different ways to set up your weekly workout routine, I personally have tried all of these and they work very well for what I was trying to accomplish. These are all set up with primary and secondary muscles working together and also having time to rest before using them again. For example, chest is a primary muscle and triceps is a secondary muscle used in chest exercises. This is why I allow 2 days in-between to rest before exercising the triceps again



Bodybuilding Diet Plan

Bodybuilding Diet Plan - Meal Plans and Mistakes to Avoid


Bodybuilding Diet Plans

For effective bodybuilding, it is important to get the combination of body building diet plan and weight training work outs right. Also when it comes to body building meal plans, it is necessary to know what meals to have, when to have them and how to have them to build massive muscles and keep away the fat storage.

A common mistake that people make when formulating their meal plan for muscle gain is that they go over board with protein diets. It is true that protein is necessary for body building, but what is more important is taking this protein at the right time. If you just keep taking proteins and neglect the carbohydrates and fat, then you cannot build muscles.

For example, if you take a protein drink immediately after your morning intense workout, none of that will amount to anything if you do not take carbohydrates or sugar along with it. Immediately after the workout, the muscle glycogen in your body would have got depleted. Insulin is necessary to drive those calories from proteins into the muscles causing the proteins to be stored as muscle glycogen. Hence, if you do not take carbohydrate drink after workout, the protein that you consume will only get stored in fat cells.

Immediately after the workout, it is good to have carbohydrates and sugars in the form of fruit juices which have a high Glycemic Index (GI) and can cause a quick release of large quantities of insulin.

Another big mistake made by people who are conscious of putting on weight, do all it takes to avoid fats. This is plain wrong. Fats play an important role in repairing the muscles as well as causing the testosterone secretion which is necessary for muscle building. However, it is important to take the right fats. Fat from olive oil, fish oil, meat etc. should be a part of the daily diet. Avoid hydrogenated fats as this is useless for muscle building and only results in artery diseases.

The body building meal plan should consist of a good combination of fruits, vegetables, fiber like oats, etc. Increase your intake of water and have water at regular intervals. Fruits and vegetables, apart from supplying the much needed carbohydrates, also maintain the alkalinity of the blood. This is very important for muscle repair and re-growth during the recovery.

It would be a big mistake if you avoid sleeping well. It is during sleep that all maximum recovery of muscles happens.



How to Burn Belly Fat For Men

How to Burn Belly Fat For Men - Lose That "Spare Tire" Midsection Look


How to Burn Belly Fat

Learning how to burn belly fat for men is a relevant question for males, because men gain and store weight differently than women. Men tend to be "apple-shaped" and carry their fat in a ring around their lower stomach and back area.

No matter your sex, though, I have an important question for you. Do you know the best belly fat burning exercises? If your answer is doing sit-ups and crunches, you're wrong.

Most people don't know this, but sit-ups, crunches, and ab workouts will not really work to burn belly fat.

These exercises are best for developing ab strength when the fat around your midsection has been diminished. You can start doing these crunches and sit-ups to gain definition and 6-pack abs once you lose that belly fat, but first - how do you lose the fat?

Fat loss experts suggest that the best way to lose midsection fat is by following a regular cardiovascular routine. To be specific, it will involve aerobic exercises. Aerobic exercises typically work out the entire body, which significantly helps in losing weight. Some popular and entertaining cardio workouts include walking, jogging, and even your favorite sports, like football, volleyball, basketball, soccer, and tennis.
You can't target your belly specifically (if someone tells you this, they're lying), but a regular workout routine will eventually lead to burning belly fat. Locations of major fat deposits vary from person to person, but most men will gain the most weight in their lower abdomen and lower back, and that fat will (unfortunately) also be the last to go. Keep working hard for at least 4-6 months to see that annoying lower belly fat eliminated for good!
Changing your lifestyle a bit will speed up the timeframe in which you start to see results. Start eating healthy to have faster and better results from your workouts. If you're serious about burning abdominal fat, then you should avoid fatty meats in your meals, like pork and steak. In general, for food choices, consider fruits, vegetables, nuts, and fish.
Now that you have an idea of how to burn belly fat for men, you can start immediately. Keep in mind that there's nothing instant in this world when it comes to fat burning.



How to Build Forearms

How to Build Huge Forearms Fast


How to Build Forearms

This is a simple yet effective routine for building huge,powerful forearms fast. Well developed forearm muscles are CRUCIAL to giving the arms that look of raw power; because they make up more of the over-all arm mass than most beginning/intermediate trainees realize.You will also find the added grip strength to be beneficial in many other lifts as well! Here is one way to give those lagging forearms a much needed boost and achieve the huge forearms you want!

Using a loaded barbell;sit on a bench with the palms up, hanging over the edge of a bench with the elbows and forearms held firmly between the legs and do wrist curls. Use a weight you can use for 20 FULL reps until reaching failure,rolling the weight slowly all the way to the fingertips and then curling back up until you can squeeze the forearms for roughly 1 second.

When you finish this set, add 5 pounds while resting for 20 seconds then do as many reps as possible until reaching total failure.

Rest another 20 seconds then pick up a barbell using 50% (1/2) of the weight you used for wrist curls.

Now, stand up and extend your arms straight out with palms facing down and do as many reverse wrist curls as you can until you reach failure.

That's one cycle. Depending on your level of training experience, do 1 to 4 complete cycles of this routine once a week ONLY.

Most beginners and intermediates will probably do best with 2 cycles of this routine done ONLY once a week.

Assuming you are also following the appropriate nutritional program, you should quickly notice impressive gains in the lower arms as well as an increased grip strength in many of your lifts where gripping power is crucial.

This routine may also be performed with dumbells, but if you are a beginner just starting out it may be easier for you to get used to using the barbell first until you become more skilled in performing the movements.


Thanks for reading!
If you found this to be article useful to you or someone else, please share it with your friends!