Archive | Workouts & Routines

300 Workout for Women

Women need to strength train for fat loss. That’s surprising. And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the 300 workout was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.

Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups – 5 reps (if you can’t do real pullups, use the assisted pullup machine or even pulldowns)

b) Deadlifts with 25lbs – 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups – 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps – 25 reps

e) Floor wipers – 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettlebell – 20 reps total, not per arm

g) Pullups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember – minimize the rest between sets):

5 bodyweight rows

15 bodyweight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this everyday.

And as always, train safe. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!

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Enlarge Your Penis Naturally – My 5 Top Tips to Get a Bigger Penis

Why do you want to get a bigger penis? Is it because you have heard that bigger is better? Or perhaps you suffer constant embarrassment every time you undress in front of a woman or even the guys in the locker room. You may even of suffered the humiliation of a sexual partner ridiculing you for your size. Whatever the reason may be, rest assured that you are not alone as it is estimated that 99% of men would like to get a bigger penis.

In recent times the most popular method to make your penis bigger seems to be exercising. Men from all around the world have used used exercises to get a bigger penis for many hundreds of years. I myself use penis exercises and although i still have a fair way to go, i’m amazed by the positive results i have achieved. Along my journey i have learnt numerous things and these are my tips for using exercises to enlarge your penis naturally.

1) Kegel all day long – One of my favourite exercises has to be the kegel. Although the kegel will not directly make your penis bigger, it is an integral part of your exercise regime. Kegels are performed by squeezing your PC muscle. This is the muscle you squeeze to stop yourself from peeing. A fantastic exercise that helps with your stamina and staying power and can be performed anytime and anywhere.

2) Watch your diet – In order to enlarge your penis naturally you need to increase the blood flow to your manhood. Although all exercises will promote higher blood flow, you can help this process along yourself. Avoid junk foods and foods high in fat and sugar. These will simply constrict the flow of blood around your body and eventually clog your arteries.

3) Be patient – One of the most important things about exercising to make your penis bigger is you must be patient. This is not a process where you can expect to grow a massive member in days. It will take time and dedication on your part. Many guys notice improvement in their penis strength and power within the first few weeks of exercising. Growth will usually start after this in the second and third months. If you can continue for many more months and even years you can expect an increase of anywhere from 1-4 inches in penis size.

4) Don’t go it alone – Although there is enough information online about penis enlargement to keep you reading for the rest of your life, not all of it can be considered accurate and informative. The only way to get around this and ensure you are following the right advice is to purchase and follow a well established penis enlargement exercise program. Some of the top programs can be acquired for under $50 and contain a wealth of information. Better to be safe than sorry!

5) Pick the best time to exercise – Performing these exercises needs privacy and about 15-20 minutes a day. Find somewhere you won’t be disturbed. Pick a time of the day to exercise and never waiver from that. One of the most important aspects of exercising to make your penis bigger is that you are consistent. If your exercise routine is sporadic, you may be sadly disappointed with the results. However, if you find YOUR perfect time of the day and stick with it, you will eventually get a bigger penis!

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20 Dog Camping Tips

Summertime is the right time for you to pack your bags and take your furry pal for an ideal season of camping. It not only makes you feel connected with the nature, but also makes your camaraderie with the doggy stronger. If you are someone who loves camping then sharing the experience with your furry pal will provide even more satisfaction. Dogs are excited when they new smells and sites of the camp site. You will see a new side of your furry pal when you go camping with him. There are certain interesting features that your doggy notices that you might otherwise overlook. Also remember that for camping your doggy does not need to be in the best shape. The only thing that you need to ensure is that you have adequate supplies when you backpack for the camp.

Let us now focus our attention to some of the camping tips that will make the trip a wonderful experience for your doggy:

1. While travelling, stop at regular intervals so that your doggy can go for bathroom breaks, drink water and have adequate exercise.

2. In case you need to leave your furry pal in the vehicle even for a short duration ensure that there is proper ventilation, shade and water for your pooch.

3. Carry your dog’s essential products like toys, blanket and bed so that he feels at home at the camping site.

4. Always assure the furry pal that he is safe, secured and loved.

5. Keep a watch on the health of your doggy.

6. Always be vigilant about the diseases that your furry pal can contract in the wildlife.

7. Carry flea and tick repellents and collars if you find that there is a higher risk of fleas and ticks in that area.

8. Give adequate time for the doggy to adjust to the new surroundings.

9. Give enough rest to your furry pal.

10. Never leave the doggy unattended when you are outside with him.

11. If you have any leftover food keep it in a place which will not attract wildlife and insects.

12. While you are at the campsite ensure that you do not leave the furry pal unattended.

13. Always have your doggy leashed so that he is safe from any uninvited visitor at the neighbouring campsite.

14. Honour the camp-ground regulations for on-leash and off-leash areas.

15. Always keep the doggy under control all the time.

16. Always follow your doggy especially in forest area as hikers, walkers, bikers, etc. will be using the area.

17. Throw the dog’s waste in an environmental-friendly dog bag and dispose it off in appropriate trash containers.

18. Always leash the doggy far away from the campsite.

19. If see huge space at the camping site, it is advisable to employ an expandable leash. The great thing about this leash is that you can tie a rope between trees and secure the leash to the rope for a dog run.

20. Always be vigilant to ensure that your furry pal is safe from their leash getting untangled around stakes, picnic table, trees and tent poles.

There is nothing better than to snuggle with your doggy in a cosy tent with the scent of camp fire still lingering in the air. With some thoughtful planning you will be all set to heed the call of the wild and have a blast!

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How To Help A Man Stay Hard Longer – 3 Powerful Tips On How To Keep Your Penis Hard Longer!

The most frequent asked that is put to me is “How to help a man stay hard longer?”

This question has become so fundamental to so many men. The reason it has surged in importance to men is because many men do not last long in bed. In fact, they suffer from premature ejaculation.

However, most men will not admit it. This is an embarrassing and awful problem to have. It ends up having such a drastic impact on your sex life. You will have few sexual partners as a result and the ones you do manage to get will most likely not stay with you long.

A woman will not tell you the truth up front because it is quite a sensitive issue. However, if your penis does not stay erect long enough, she simply won’t be satisfied. This will cause her to be bored and find other lovers. It means you won’t be having sex.

Thankfully this is not the end of the road. There are ways to fix this problem. I am going to share with a few ideas on how you can stay hard longer.

See below:

The Kegging Exercise: This is one of the most popular and effective penis exercises. You are using your PC muscle which is the muscle that causes you to urinate. This is the same muscle that controls the flow of semen from your genitals. The first step of this exercise is to go to the toilet. Just before you urinate hold on to your urine. That is the motion you are going for. You should hold on it to it strongly to the point that you can feel the force in your butt. This also plays a role in preventing ejaculation. Once you have this motion down, you can do this exercise anywhere, even when you are not urinating. You repeat this motion about 50-100 times a day, seven days a week. You can practically do it anywhere and any time. Just hold in for a few seconds and out, in and out. This can be quite tiring but once you master it, you will notice incredible results in the bedroom.

Herbal Pills: There are a wide variety of herbal bills which can make you stay hard longer in bed. Some of these herbs are extracted from plants from the Amazon rain forest and have proven to be quite effective in curing the problem. You have to be careful as not all these pills work. In fact, some of them don’t work at all.

Viagra: An infamous pill that has brought back the joy of sex to millions of people. This blue pill will cause your penis to become rock hard. Part of the reason is it causes a massive amount of blood to flow into your genital area. You will definitely have a strong hard penis but it doesn’t solve the problem of premature ejaculation. This pill was created to deal with erectile dysfunction (people that had a problem getting it up in the first place). You will find yourself ejaculating, probably at the same time you always have been. Only now your genital is still hard, which can be annoying and sometimes painful. Keep in mind that this pill also comes with a whole load of health risks.

Listed above were a few ideas on how to help a man stay hard longer. You really want to fix this problem as soon as possible so you can start to enjoy sex the way it is supposed to be. Also so you can keep hold of your sexual partners.   

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3 Cardio Exercises for Love Handles

We’ve heard all the terms: love handles, muffin top, spare tire – it all comes down to the excess subcutaneous fat that forms over your lower abdominal region. The difficulty of getting rid of this unappealing roll of skin has frustrated many. Hundreds of exercises and diet plans have been created with promises of getting rid of the love handles, but very few have been effective.

The problem is that most people still follow old-school methods. They think doing hundreds of traditional sit-ups and crunches can help them get rid of stubborn belly fat. But our bodies don’t work like that. We can’t spot reduce, meaning we can’t choose where we want to get rid of fat.

The secret lies in overall caloric expulsion. We want to burn as many calories as possible – this is accomplished with high intensity cardiovascular exercise.

Intensity is really the key. The goal is work outside of your comfort zone. When you rev up your high heart rate, you turn your body into a calorie burning machine even when the workout is done.

Here are three simple cardio exercises for love handles you can do anywhere:

1 – Burpees

Burpees have been around for a long time and for good reason. When done properly, it is an incredible bodyweight exercise that provides an exceptional resistance and cardiovascular workout. The exercise combines a squat, pushup and a vertical leap. Start off standing straight. Squat down to the floor and place your hands on the ground. Kick both legs back as you lower your chest to the floor (like a pushup). Now push off with your hands so you can bring both feet back in. Now explode up vertically and jump as high as you can with your hands in the air. Do this exercise continuously. Even ten repetitions will get your heart pumping. It’s all about epoc training.

2 – Mountain Climbers

I don’t think many people know about mountain climbers. This needs to change. This incredible cardiovascular exercise can be done in one spot and can help tone your upper body while revving up your heart rate. Get in pushup position with your hands extended fully. Keep your hands underneath your shoulders. Now, bring one knee up to your chest and bring it back. Bring the other leg in. You want to alternate bringing your knees up at a fast pace. Try and do this for a minute and watch your heart rate skyrocket.

3 – Jump rope

There is not much to say about this exercise except that it works. Get a solid skipping rope and start getting your rhythm down because for the exercise to be effective you need to go at a quick pace. Skipping really gets your heart pumping and will help you build great overall coordination. If you want to incorporate some resistance, get a weighted skipping rope and get ready for your arms to burn.

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Exercises, Tighten and Tone the Buttocks – How to Get a Tight Butt

Ok! Who wants a tight butt? If you do, there are certain exercises that you can do to tone, shape and lift your buttocks. Some exercises just require your body weight and others require the use of exercise equipment like rubber or elastic tubes or bands, weight lifting exercise machines or free weights. In this article I am going to give you a basic program that you could do three times a week. This program is great for getting rid of that “jiggly butt.”

Here is the routine:

  • 20 Body weight squats
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Reverse hyperextensions
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Leg curls with the left then the right leg
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Leg lunges forward and backward with each leg
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • Repeat this circuit again 2 to 3 more times

If you do this routine 3 times a week your buttocks will be tone, lifted and totally jiggle free. If you combine this program with a healthy nutritional program; not only your tush will be tone but the rest of your body should become lean and sexy.

A healthy diet menu, consists of plenty of fresh fruit and vegetables. For beverages you should drink water and avoid drinking soda or other beverages that contain soda. The reason for avoiding sugar is that it increases your insulin levels and when your insulin levels are spiked most of the calories that you consume are stored as fat. This is also why you should also avoid caffeinated beverages.

If you cannot give up your coffee decrease the amount of cream that you use because the cream is loaded with empty calories. Just imagine your butt, hips, belly and thighs getting bigger and fatter with each and every yummy sip. Is it really worth it?

If you have difficulty controlling your appetite and cravings there are many nutritional products and supplements available that work wonders at decreasing and controlling your appetite. Be careful when considering taking over the counter diet products and fat burners because they may have great fancy labels on the outside but contain nothing but garbage ingredients inside.

It is always best to work with a trained Medical professional when taking any dietary supplement, especially when it comes to appetite suppressant pills and products and fat burners. Medical weight loss practitioners, usually only use the safest and most effective weight loss and appetite suppressant medications, supplements and products.

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3 Calisthenics Exercises to Build a Chiseled Spartan "300" Warrior Body

Every week I’m in the gym at least 3 times a week keeping my 6’0″, 165 lbs body in condition. I normally don’t spend more than an hour and 15 minutes getting my main exercises and 20 minutes of interval cardio in at the end. Right before I left for Trinidad about three weeks ago I was lifting weights like any normal gym day, when I noticed this guy who looked like he was a one man army. He was lifting with his other friend who looked like he stepped out of the movie “300”. It wasn’t that heavy lifting type of muscle that you see a lot, but a symmetrical, chiseled lean muscle look that is almost intimidating. The kind of body that women at the beach like to stare at through their sunglasses while whispering to their girlfriend.

I walked up to this guy and told him, “Man you seriously look like a comic book character, what’s your name?”. The guy laughed and told me his name (we’ll call him Cesar). Cesar and I talked about the importance of nutrition and he told me about three key exercises that were the basis for his Sparten body. So here are the three exercises that you should incorporate into your routine with 2 – 3 minutes rest time between sets.

The first exercise is the wide grip pull up which I affectionately call the “Rocky” pull up. You place your hands shoulder width apart and then pull your body up using your lats until the back of your neck hits the bar. Start off and see what your strength level is. I usually keep my reps to 7 – 12 per set. If you are just starting find someone who is willing to hold your feet to help spot you initially to build your strength.

The second exercise is the infamous dip. If you can find a “v”-shape dip bar that would be the best to give you the most pectoral (chest) extension. You want keep your legs together and bend your knees with your head up. On the repetition you should go as low as you can and then extend and raise yourself up above the bar. Do 5-7 repetitions and then take a 2 minute rest. What I do is incorporate the other weight lifting exercises for the day (back/shoulder, triceps/biceps, chest) with all of these. You’ll see that cycling these three exercises into the entire 45 minutes to hour of your lift will have you looking like the Incredible Hulk. I noticed sizable gains and chisels within the first week of integrating them into my workout.

Lastly you’ll want to setup 2 stacks of weights. Start laying three 35 pound weights one on top of the other a body lengths away from a bench press. After you’re done with the first, build your second stack of three 35 pound weights a little more than shoulder width apart from the first stack. Now this is the ultimate setup for a calisthenic pushup that is using your own body weight. First place your feet in the middle of the bench (you’ll want to setup these 2 stacks 90 degrees from the middle of the bench to one side) and then place the palm of your hands on the side of the top most weight on each stack. Keep your back straight and go down for your first pushup. The proper form should have your chest touching the ground and going between the two stacks of 35’s. You should adjust the stacks for your height and proper shoulder width. I usually do about 7 – 10 reps and then rest. The key here is quality of form, your chest should feel like it’s been stretched like never before. You want to squeeze your pectoral muscles at the top of the pushup to get the maximum results.

When you focus on the 1 or 2 muscle groups and then incorporate these 3 calisthenic exercises into your 1 hour routine, you will see results within the first 2-3 lifts guaranteed. I just gave you all a golden nugget of wisdom that I found. This in conjunction with the nutrition tips that form the foundation of my eating habits and specific exercises create the body you see below.

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Grow Taller Tips – Exercises and Techniques That Stimulate Growth

Are you ready to devote the time needed for you to be in command of your body to increase your height and pick up your life? You can choose to grow taller today by following some very straightforward grow taller tips. Here are some tips and ideas will help you to grow taller.

There are easily executable, safe, and effectual exercises that have been used to help people all over the world increase their body height reasonably quickly. This is not ALL the information you will ever need to grow taller, but this should be enough to show you that the possibilities of you doing so are seriously larger than you ever imagined.

Each exercise is designed for safety and ease of understanding. They require a few minutes each to perform. They consist of these grow taller tips:

· Learning certain positions lying down to minimize stress or tension that gravity puts us under during every day.

· A well-known and very simple technique to instantly relieve stress in your lower back and lumbar regions.

· Correct the following problems: bad posture, over-tiredness or fatigue, depression.

· Demonstrate how equipment designed to help de-stress your spinal column, relax all your back and neck muscles and restore your posture so that you regain your natural height.

· Show you movements designed to correct your bearing and broaden your shoulders thereby improving your propensity for growth.

· Find exactly how your carriage position has been aching to get release.

· Show you why you must stop frowning or scowling and develop a smiling and sunny attitude.

These are some of the grow taller tips that you need to know in order to encourage your body to operate at its maximum height and for your mind to acknowledge that you really are getting taller along with a new healthier and positive mental outlook.

Hone in on the specifics, cut through any fog and get into thinking taller from now on.

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How to Get a Small Waist and Big Hips by Dancing!

Every celebrity has their secrets-especially on their ways on how to get a small waist and big hips. Marilyn Monroe is one good example. She has the perfect hourglass shape, with the vital statistic of 36, 26, 36. Many people admire women, and even men who have the perfect figure that is why one should invest on maintaining a good shape.

How to Get a Small Waist and Big Hips

Small waist plus big hips gives an hour glass shape to the body. Achieving such figure can be really demanding because it requires discipline and perseverance. Thankfully, you can achieve the perfect shape while enjoying and having fun at the same time, too. This method of losing weight and body training is found in the form of dancing.

How to Get a Small Waist and Big Hips by Dancing

There are a number of dance forms that can encourage weight loss and body toning. In fact, dancing is an excellent form of exercise because it increases one’s heart rate making it a good cardiovascular activity. It also tightens and tones muscle groups such as the waist and hips. Dancing can also help you burn a significant amount of calories.

If you are really interested with exercising through dancing, you first need to choose the right form of dance that suits you in general. It must be fit for your physical and health condition. One of the forms of dance that you can choose to incorporate in your routine is belly dancing.

Belly Dancing. Belly dancing is quite popular among those who wish to learn how to get a small waist and big hips. This dance form is considered as one of the oldest ones in the world. It is both a sensual and beautiful dance form, and it also offers a good form of exercise. It also isolates the waist and hips often, thus making for a good exercise for that part of the body.

You can start with exercising with belly dancing by finding a good mentor or instructor who can guide you through the basic principles of the dance as well as teach you the right movements. You may also enroll at a fitness or dance center where belly dancing sessions are offered. You may also watch instructional DVDs on belly dancing. Moreover, you may need to invest on some belly dancing supplies, such as costumes, to make the most out of it. Although this is not necessary, it can definitely drive more inspiration.

The Possibility of a Slim Waist and Big Hips

By dancing your way towards a smaller waist and bigger hips, you can be assured that you will be able to achieve your goals while actually enjoying and loving what you do. There are dance forms such as belly dancing that focus on the abdominal fats and hip abductors. With that in consideration, you can finally lose your waist fats and build up your hips.

Securing the perfect shape can be a good asset for both sexes. Many people use a lot of money for cosmetic operations but the perfect shape can be actually achieved without shedding that much cash. There are a few sources online that are perfect for those people who want to spend less and get more than they deserve in achieving a slim waist plus bigger hips. They offer different guidelines and advices that can showcase how to get a small waist and big hips.

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The Principle of Reversibility – What Happens When You Stop Exercising?

The Principle of Reversibility as it applies to exercise and fitness training means: If you don’t use it, you lose it. This principle is well-grounded in exercise science and is closely related to the biological principle of Use and Disuse. (1)

While rest periods are necessary for recovery after workouts, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition.

Detraining occurs within a relatively short time period after you stop exercising. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscular endurance is lost during the same time period. (2)

The Principle of Reversibility does not apply to retaining skills. The effects of stopping practice of motor skills, such as weight training exercises or sport skills, are very different.

A skill once learned is never forgotten, especially if well learned. Coordination appears to store in long-term motor memory and remains nearly perfect for decades, particularly for continuous skills (e.g., riding a bike, swimming). If you stop training, over time you will lose strength, endurance, and flexibility, but you will remember how to execute the skills involved in performing exercises and activities. (3)

Tips on How to Apply the Principle of Reversibility

1. After long rest intervals, begin a conditioning program to rebuild your base of strength and endurance.

2. For sports, take an active rest to minimize the effects of detraining during the off season.

3. Increase exercise gradually and progressively after a long break. Be patient about regaining your previous fitness level.

4. Do not attempt to lift heavy weight loads without proper conditioning after a long break. You will remember how to properly execute the lifts, but you may sustain an injury if you overestimate how much weight you can lift.

5. Emphasize stretching exercises to regain joint flexibility. This is particularly important for older adults who participate in senior sports.

References

1. Powers, S.K., Dodd, S.L., Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

2. Costill, D. & Richardson, A. (1993). Handbook of sports medicine: Swimming. London: Blackwell Publishing.

3. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

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