Archive | Workouts & Routines

Body Weight Exercises: Bear Crawl Vs Tiger Walk

Body Weight Exercises are another means to exercise without using external weights such as dumbbells, barbells, or other fitness equipment. In this article I will talk about two Body Weight Exercises that are exceptional for building strength stamina.

And at the same time you will burn a significant amount of calories which makes these two exercises ideal for weight loss purposes.

I will explain these two exercises, and then I will tell you the main difference between the two. However, I would recommend you to try both of them on a regular basis so your body gets the best of both worlds so to speak. But if you feel more comfortable using one over the other, then by all means go for it.

The Bear Crawl Body Weight Exercise


Step 1

-Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise

Step 2

-Lift the knees off the floor, and let your toes do the job instead

Step 3

-Stick your butt higher than your head so you create an incline or a slope surface

Step 4

-Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg

Step 5

-You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds

The Tiger Walk Body Weight Exercise


Step 1

-Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise

Step 2

-Lift the knees off the floor, and let your toes do the job instead

Step 3 (the main difference between Bear Crawl and Tiger Walk)

-Don’t stick your butt higher than your head, but keep them in line or even so you can create a level surface

Step 4

-Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg

Step 5

-You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds

Both movements are excellent, but are slightly different. The Bear Crawl places more emphasis on the shoulders; the Tiger Walk involves the midsection or core muscles since you are trying the keep the body in line. Therefore, the core muscles are working harder to maintain that position.

Again, it is an excellent idea to practice both by alternating between the both using the following example:

-Workout One: Bear Crawl

-Workout Two: Bear Crawl

-Workout Three: Tiger Walk

-Workout Four: Bear Crawl

-Workout Five: Tiger Walk

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Tips To Help You Get Ready To Receive Your School Exam Results

Sitting an exam is one thing and it is quite another to receive results for the same. No matter how prepared and confident most students are when sitting for their exams, there always seem to be some sort of anxiousness and nervousness when it is finally time to receive the exam results. This is especially the case when your exam performance determines whether you go to the next level or not. It is not fun to keep retaking exams and therefore most students hope to pass. The thought of failure seems to freak almost everyone out, but there are a few things that you can do to prepare for the results.

1. Remind yourself that you gave the exam your best. This is one of the easiest ways of keeping calm and maintaining cool when the results are about to be released. You studied hard and prepared for the exams the best way you could so you are bound to get what you really deserve. Go over your preparation period and convince yourself that you are a success no matter what to calm your nerves down.

2. Get your mind off the results. If you are too anxious to do anything else or to think of anything else, you only make it worse when you sit around doing nothing. Why not find an engaging activity to help you keep your mind off the results. You can engage in interesting exercises or take a session at the gym to try create a diversion as you await to receive the results. The less you think about the results the less you will worry yourself over the unknown.

3. Be ready to accept the results. Acceptance is very important and no matter what grades you get, you should be ready to accept them. If your performance is impressive them celebrate how you want and if it is not as satisfying then at least remember that you can always retake or have a remark of the same. There is really no reason to take drastic actions simply because you did not perform as expected, so be ready to accept whatever comes your way.

4. Choose the best channel to get the results. Most schools make it possible for students to find results on their website and some offer codes that can be dialed via mobile phone for the results to be accessed. Such channels are convenient if you want to get your results fast and easy without leaving the comfort of your home, but some prefer the traditional method of going physically to the school to get results. Choose the channel you are most comfortable with so you have the privacy that you may need when opening the results or you may have the company you find appropriate for the same. Some would rather be alone, others with fellow students and teachers, whereas others feel more at ease around family.

5. Know who to turn to in case you need assistance. You may want to have someone on standby to offer you necessary support or advice as soon as you open your results. It is best that you select this person beforehand; it could be a trusted teacher, or a close family member or friend.

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Soccer Boot Use Tips To Prolong Life And Maximize Effectiveness

Choosing the right boot for playing is very important because it can maximize performance while in the field of play. Size and comfort are some of the most important elements to consider when getting a pair. But in order to keep your boots in good shape for longer so you can continue enjoying maximum effectiveness, you would need to use them in the proper manner. Below are some soccer cleat use tips that can help you achieve just that.

Tip 1 – Wear the right cleats for the right surface type. Soft ground cleats for instance, should not be used on hard surfaces otherwise they will easily wear and tear. Go for ground specific boots or choose a pair that is suitable for all types of grounds for more convenience.

Tip 2 – Loosen up the boot laces. You may want the boot to remain in place but tight laces can be pretty uncomfortable for your feet. Try loosening them to last eyelet only tightening them again up the highest eyelet. A good lace fit reduces stress to forefoot and this makes the fit more comfortable for you.

Tip 3 – Use cleats that are suitable for your foot shape. Your cleats should not be subjected to pressure on areas not designed to take up such pressure otherwise they will break easily. If you have wide feet, then keep off narrow shoes and instead select cleats that are designed for wide feet otherwise you will end up damaging the area where the outsole meets the upper. If possible, try walking around in the new pair just to have a fee before buying.

Tip 4 – Use more than one pair of football boots. It may be an expensive option but giving your cleats, some break ensures that you do not overuse them hence you prolong their life. If you are always practicing and taking part in matches, then using multiple pairs should be a very good idea to extend the life of your boot.

Tip 5 – Replace the studs when there is a need to. Cleats that come with detachable studs can be very reliable. Let the replacement of the studs be dictated by how often you use the boots and the conditions under which you use them on. It would be a very good idea to replace the studs as soon as they start becoming uneven because it is an issue that can throw you off balance and possibly even cause injuries.

Tip 6 – Break in your cleats. It is never a good idea to use your new cleats in a match before you break them in as it can lead to blistering and make your play very uncomfortable. Use them for light exercises and stuff them with newspaper so you break them in without causing any damage to them. It is a process that eliminates the initial tightness that comes with the boots giving you a more comfortable fit when it is time to play a major game.

It is also important that you wash the cleats properly depending on the materials and let them air dry before storing them in the best way.

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The Distance Factor in Horse Racing – How to Handicap Sprints Vs Routes

Distance is a key factor in betting on horse racing and lets cover some tips that are crucial to your handicapping. When handicapping distance in horse racing we refer to a route being 1 mile or longer and anything less than that will be considered a sprint distance. The length of the race your handicapping is very important to the horses that are about to race. After you take into account the running style of the horse and the distance it prefers you can begin to visualize how the race will break down to the finish line.

It is a fact that some horses just prefer to run certain distances. Some horses will run both route and sprint races but they will favor one or the other. Training can also play a factor as the trainer controls what races the horse is entered into. In cheaper races horses are often placed at the wrong distance just to get them into the race and develop experience.

I will go over a few key variables in distance that can give you some bullets in your gun next time you are at the track.

* When a horse moves from a sprint to a route he will have a better chance than one that moves from a route to a sprint.

* The style of running also plays a factor in distance I am a firm believer that the number of challengers determine how tired the front runner get, and not how fast they run. A horse gets tired from trying to pull away from his rivals who are right by his side, especially in a route race.

* A sprinter who takes an early comfortable lead in a route then is asked to run slower than he normally does and is not challenged by anyone else for a long time can go all the way.

* The best time to play a sprinter in a route race is when you found one who has shown early speed in sprints.

*Also take notice when a horse has run evenly or who has been able to stay close, then closes ground in sprints. When these horses are entered in a longer race where there is no front speed.

* A closer in a route seldom has much chance when placed in a sprint.

* When all the races in a horses past performance are routes, one must assume that the fast early pace of a sprint will hurt the router too much to recover.

* Closers in routes make the worse possible bets in sprints and should be eliminated in almost all cases.

* Distance in workouts is also something that you want to look at. A general rule I use for this is the longer the distance in workout the better shape the horse is in. If you see 2 or 3 workouts at 5 or more furlongs the trainer is trying to win or he noticed the longer workouts were not working so he is experimenting. (which is good as well that means he is trying to win) I always look for longer workouts but will take notice if there were quite a few long ones without a win then he might just be trying to switch things up.

* Also along with a decent distance workout if the horse did it breezily and has a bullet buy it you have a horse in approaching peak condition.

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How to Increase Your Penis Girth? The "Surefire" Exercise to Increase Penis Girth Naturally!

I am pretty sure you already know that penis girth enlargement is possible. Some of you may be asking yourself something like this: Why would a person with an average (or below average) girth in the penis want to increase that further? That is a good question to ask!

Well the first reason why men want to increase their penis girth is to provide more sexual pleasure and satisfaction to their partners. I am sure you already aware of this, I just want to say it anyways:

In this write up you will discover how to increase your penis girth. You see, most guys are satisfied with their length; it is their girth they are mostly concerned about. If this is how you feel, here is a step-by-step method for increasing penis girth.

When it comes to providing sexual pleasure and giving satisfaction to your wife or girlfriend, penis length is not the only thing that will make your partner happy. It takes both the length and girth to accomplish that!

You can learn how to increase penis girth naturally even if you have no clue on how to do it. The issue is that with all of the tips and tricks about how to increase your penis size, you can easily get confused. Then you find yourself asking, how can I get pass all the hype to find which one really works.

So if you are looking for a safe, natural and proven exercise to increase penis girth then it is time to stop searching. I suggest you just read this article to the end and if possible do what I actually did.

Flaccid Bend Exercise: Flaccid Bend is one method to increase your penis girth. The Flaccid Bend exercise is considered one of the primary penis girth exercises.

It is an intermediate level of exercise, however, for most it will be the first squeezing exercise they do. The purpose of this penis exercise is to make your penis thicker and it is considerably the backbone exercise. Your erection level should be 50-60%.

Step by step to do Flaccid Bend

It requires your two hands

1. Hand 1: Grip the penis below the glans as if you are going to stretch.

2. Hand 2: Place two to four fingers underneath the penis.

3. Bend the penis over the fingers.

4. Hold the bend for 20-30 seconds

These should be done in reps of 4,1 rep for each direction (up, down, left, right). Which is why most workers have the rep count as a multiple of 4 (4, 8, 12, 16, 20 …). With each directional change, place your second hand to assist with the stretch / bend.

Clamping is another way to get your penis girth increased. The Clamping workout uses a clamp device to restrict blood from flowing out of the penis while still allowing a limited blood flow into the penis. This allows for an extraordinary amount of pressure built up which expands the tissues in the penis beyond its normal erection state. By expanding the penis tissues multiple times, the expansion eventually becomes permanent.

Please be warned that this is a very advanced girth exercise and should not be tried until having at least 6 months of penis exercising experience. Clamps are generally safe when caution, awareness, and good judgment are used. If you start to notice any negative signs, stop the exercise without delay.

In case your penis girth is somewhere around average (average male penis girth is approximately 5 inches or 12.5 centimeters), you could easily enlarge it.

So that is a simple as it gets. You have just learned how to increase your penis girth to add to your width.The risk free method to go about all these is by using natural enlargement method like the one offered by penis advantage program.

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How Many Calories Does Zumba Burn?

Have you tried to lose weight recently? Are you tired and confused by all the different "CARDIO" styled dance classes?

Well there's hope for you yet! Meet Zumba Dance …

Zumba Dance is a blending of Latin and International music dance themes creating a vibrant, successful fitness system! The routines feature aerobic / fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.

ZUMBA utilizes the principles of interval training and resistance training to maximize caloric output, fat burning and total toning.

It is a blend of body sculpting dance movements and easy-to-follow dance steps.

So how many calories does Zumba burn?

An average class can burn from 500 to 800 calories! You can of course burn more or less depending on your intensity and fitness level. Your Zumba instructor will work with you to get the maximum results … fast. Hows that for different! Better than exercising at home listening to some boring cd … right?

Along with the Zumba dance classes it is important to follow these fat loss, fool-proof nutrition tips that will maximize the amount of calories you burn:

* Eat veggies – Mix and match fresh veggies for variety. They are full of fiber and will help you burn more fat.

* Snack – Go ahead just snack on good stuff, like nuts (especially almonds) veggies fresh and dried fruit.

* Nuts – Almonds, macadamia nuts, hazelnuts, walnuts and pecans are great for you. Spice up that yogurt and salad by throwing a few in.

* Steel cut oats – Cook a ¼ cup with 1 cup of rice milk (trust me its delicious and you wont need sweetener) for breakfast

* Protein – Protein is a fat burner. How you ask? Well your body burns more calories digesting protein than eating any other type of food. Eating protein also prevents muscle loss when dieting.

* Yogurt – Will help you lose weight and at the same time protect your muscles. Yogurt is also a simple & convenient snack. It is also high in protein.

Follow these tips attend as many Zumba classes as you can and you will quickly maximize your calories burned.

So how many calories does Zumba burn? Follow these tips and you will burn enough to have that body of your dreams!

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Treadmill Meditation – Mindful Walking

Treadmill meditation is a way to not only exercise your body, but also simultaneously relax your mind. It may sound a bit strange, but it is a perfect combination to make your treadmill workout timeless.

Before addressing the two together, it is important to fully understand what meditation is.


It is a discipline where the person strives to go beyond the "thinking" mind into a deeper state of relaxation or awareness. Although, meditation has been a core for many religions, it can be done without any religious intent. Some practitioners believe that it is a way of life, and the word "meditation" means "a cessation of the thought process". Some may misunderstand that meditation is some sort of spiritual practice where the practitioner sits down with their eyes closed and empties the mind of thoughts to gain peace. This is a form of meditation, but being in the moment and focusing on what you are doing without letting your mind wander is also meditation. While on a treadmill, being mindful can really help you get the perfect workout.

Mindful Meditation

This is a form of meditation which focuses on being fully present. This meditation may appeal to those who are not looking for a spiritual focus, but a way to truly "exercise" the mind. You walk through life with words and actions flying at you at an unstoppable rate. The mind rants on and on about paying bills, cooking dinner, picking the kids up, meeting the work deadline and so on. But with mindful meditation, you are stopping the ranting and focusing on one thing.

Mindful Walking

You may hop on the treadmill and sigh. How are you going to get through the next half an hour? Treadmill meditation may be your answer. Instead of drowning your session in TV watching, being aware of every step and help you enter deeply into the present.

So many times, treadmill users miss a step or lose their balance because their mind is lost in a thought, or their attention is on a song or magazine. With treadmill meditation, you can enter a state of flow. You are taking it one step at a time. Think about how your foot touches the treadmill belt and pushes off, or what sound is made when it touches it.

Once you've practiced treadmill meditation, you'll probably notice that your workout is less dreaded. Also, keeping your mind focused will become easier. Treadmill meditation is an interesting twist to any walk, and this type of mind discipline can assist you in other areas of your life.

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Penis Enlargement – Exercises For Extra Girth and Head Size

When you are looking to add some extra girth to your penis there are a number of exercises that you can do. PC exercises and Jelqs which I have dealt with already are just some of them.

Having a wider penis does not just look good, but it also compliments any extra length that you acquire also. Another exercise that will help you increase the girth of your penis is called the horizontal movement. This is an advanced technique that not only helps you to increase the width of your penis, but it also helps you to control your ejaculation too.

For this exercise your will need plenty of lubricant and you will need to use both hands. Start by slowly masturbating until your penis is semi-erect. When you have this you need to place your thumb and forefinger around the base of your penis and hold tight. After about 10 seconds of holding you should take your other hand and form a ring shape and grip the head of your penis. More detail at See Http://

With both hands in position the next step is to slowly milk downwards long your penis. You do this using the hand that is gripping the head of your penis whilst maintaining pressure at the base of you penis with the other hand.

When you reach the base of your penis you should start to stroke upwards again until your hands are in their original position. This entire process should take about 2 to 3 seconds. You should be able to feel the blood in your penis being slowly pushed up towards the head.

Do this as many times as you can and include this exercise in your daily workout.

Here's a brief summary of the horizontal movement just so you are clear.

1. Warm up thoroughly

2. Masturbate until you are semi-erect

3. Lubricate both hands

4. Hold the base of your penis with one hand applying pressure

5. Milk from the head downwards

6. When you reach the base milk upwards to the head all the time applying pressure to the base of the penis

7. Repeat as many times as possible

Exercises To Enlarge The Head Of Your Penis

The next exercise I want to cover is one that will enlarge the head of your penis. Some men are very unhappy with the size of their head so here's an exercise called needling that can help. It should be used in conjunction with all your other exercises.

The aim of this exercise is to increase the size of the head of your penis when erect. You may notice a slight increase when flaccid too but this will be less significant.

Warm up is not required for this exercise but you will need plenty of lubrication. This exercise is best performed after you have completed your other penis enlargement exercises and performed the cool down regime.

When you are ready, sit down in a relaxing position. Place your left hand around the base of your penis. It should be flaccid at this stage and masturbate until you are erect.

When you have a full erection, place your left hand at the base of your penis using a firm grip. Place your right hand just below the head of your penis and slowly move your left hand up towards it. Do not let go at all when performing this move.

When both hands are together slowing move the left hand back down again. You will need to keep up the pressure throughout this exercise if it is to work. You should do this around 10 to 20 times after each workout.

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Modeling Tips – How to Be Confident in Front of the Camera

Many models starting off in this line of work will feel awkward when looking into a camera. Modeling is even more of a challenge I think because you need to pose in various positions for strangers. What I recommend doing is first looking into the camera with a straight and natural face. You do not have to smile in the beginning, instead what you can do is just turn your head from left to right.

Crossing your legs is also a very natural pose. Sometimes when I'm shooting models I start a conversation about a light topic. I have them sit down and cross their legs. I ask them to introduce themselves and talk about their favorite dessert or animal. It is important to feel comfortable with the topics you are talking about.

As a personal preference I like to start with the model's fingers and finger nails because this is what a lot of models take pride in. Show your nails to the camera. If a model has clean and well manicured finger and toe nails she's going to feel more confident showing them off, especially if they are decorated in pastels, hot pinks, and various patterns. I think it's easier to show your hands in front of a camera than your body. Start a conversation about her finger nails. If you have a male model then maybe you can talk about his workout routine.

Humor is also a plus as it always helps the subject to relax and be more natural. Beauty is natural; having fun is natural; smiling is natural and being happy with what you are doing is totally natural. She begins to open up and find her inner charm. You as the photographer must encourage them and reaffirm their beauty and that everything she is doing is good, and that no pose is the wrong pose. A good model needs to have a good camera man who can encourage the aspiring model.

Affirmations are another great way to feel confident in front of the camera. Repeat positive words like beautiful, sunshine, bubbles, and butterflies. You can say these things to the camera. The more you do this the less shy you will become. Hopefully, you'll soon realize that posing in front of a camera is not that bad at all. Less rehearsed and choreographed modeling is what should be your goal.

In modeling, the challenge here is trying to overcome your fear of being leered at by a cameraman who wants to bring out your sexy side. The photographer will do his or her best to bring out the very best image of you on film because it's his / her reputation on the line, so the photographer will help you to relax by helping you discover the truest essence of your beauty. As you gain more experience working in front of the camera you will become less shy and more self-confident, so good luck.

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The Ultimate Lose Belly Fat Workout For a Smoking Hot Body For Summer

So, you've got your sneakers laced up and you're ready to burn a massive amount of calories and shrink your fat cells. That's an awesome feeling to be on the verge of making a difference for your health, but do you know what to do to get the best results from your efforts. If not, give the ultimate lose belly fat workout a shot.

The ultimate lose belly fat workout requires you to select a few different cardio exercises as well as a few strength exercises and combine them in circuits. You can use any exercises you like, but consider some on the following lists to get you started.


* Step up and down on a step or bottom stair for a minute

* 30 jumping jacks

* Jog in place for a minute

* Raise knees and tap with opposite hand, rotating for a minute


* Crunches

* Full sit ups

* Various dumbbell moves

* Push ups

* Bench dips on a chair

There are many other exercises that can be used in both of these categories. You can find them easily by doing a search online for additional moves.

To complete the ultimate lose belly fat workout, simply pick one cardio move and several strength moves to form a circuit. Do one set of each exercise in the circuit with no pause in between. The point is to get your heart rate up and go straight from one exercise to the other. Ideally, make up three or four circuits with four or five exercises in each.

By combining strength exercises with a cardio move you will keep your heart rate higher than just lifting weights alone. The result will be a higher calorie burn which forces your body to dip into stored fat reserves, given you are eating less than you are burning throughout the day.

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