Archive | Workout

4 Rules for Bench Press Safety

The bench press is the “holy grail” of all weight training exercises. When you hear weight lifters or gym rats discussing their workout routine with one another, one of the first things you always hear is them talking about how much they can bench press. How much you can bench press is something that we “gym rats” take great pride in. While it is important to push yourself in order to maximize your abilities – it is more important to take the proper precautions so you don’t end up on the wrong side of a horrific injury.

The bench press injury that USC star running back Stefan Johnson suffered in 2009 was a real eye opener in the fitness community, and made us realize how important proper safety is. Johnson was injured during a routine workout in which he was bench pressing 275 lbs. The bar fell on his throat and caused some very life threatening injuries. Johnson had to have emergency surgery to repair a crushed vocal cord, Adam’s apple and torn muscles. Doctors credited his incredible survival with strong muscles in his upper body and neck which helped to keep open breathing passages.

I imagine I have your attention now! This story is not meant to scare you – it’s meant to show that you need to take the proper precautions because if this can happen to a star college running back at one of the nation’s most touted programs, it can happen to anyone.

1. NEVER lift without a spotter.

Even if you are lifting relatively light weight, it is important to get in the habit of having a spotter present with you bench press. The spotter should place both hands firmly on the bar when you life the weight off, and not release until it is 100% clear that you have control of the bench press bar. Even if you are lifting light weight for your strength level, it is easy to have a hand slip or even a shoulder/elbow give out. The bench press is a very physically daunting exercise, and a lot of things can get injured during the movement. The bench press puts a lot of stress on upper body joints so having a spotter around at all times is absolutely necessary!

Another good rule of thumb is to know your spotter, and try to lift with the same person every time. If you ask a stranger to spot you, you are taking a chance because you don’t know their experience level and they don’t know how much weight you’re accustomed to lifting.

If for one reason or another you are bench pressing by yourself, make sure to do so on a “power rack.” Most gyms have power racks and they contain safety pins that catch the bar if it happens to drop. Make sure to set the safety pin on the power rack so it does not interfere with your repetitions on the way down.

2. KNOW YOUR LIMITATIONS!

I can’t stress this enough. We all feel like Superman once in a while in the gym and think we can push it farther than we ever have. The majority of all injuries have happened when people are attempting to life more weight than they ever have before. If the most weight you have ever attempted to bench press in 250 lbs., don’t be the fool who attempts to lift 285 lbs. and ends up with a torn pectoral muscle or has the bar violently dropped on your chest. Attempting to lift even 25 lbs. more on the bench press than you have ever done is very physically demanding, and most people underestimate this. If you want to attempt a one rep bench press max, don’t go more than 5 lbs. over your current maximum lift at a time. If you complete the lift going up 5 lbs., then you can try to lift 5 lbs. more – but NEVER without a spotter.

If you are attempting a career high bench press, make sure to let your spotter know. A good spotter should keep his hands on the bar and guide you down to make sure that you are able to stabilize the weight. On the way up, the spotter should keep his hands on the bar without helping – unless you need the help. This can prevent a lot of injuries, and if the bar comes crashing down on your chest because its too heavy, the spotter will already be in perfect position and can help prevent a bad injury.

3. Always wear workout gloves.

Some of the bars become very slick when they are worn, and if your hands start to sweat they can become very slippery. A good pair of workout gloves will give you an iron grip on the bar, plus a nice psychological boost to to lift more weight as well. When you are attempting to lift heavy weight on the bench press, a good pair of workout gloves is key. Wearing gloves is a great preventative measure to take, and should eliminate any kind of hand slippage on the bar.

4. Make sure you’ve stretched.

Take the time to get your entire upper body loose before jumping on the bench. You should stretch out your shoulders, back, chest and legs, as all of these muscle groups are involved in the movement. Many injuries can be avoided by understanding and practicing this often overlooked step.

Before your next session, remember to review all 4 of these rules to help prevent any accidents or injuries. The bench press is meant to be a fun fitness challenge, just make sure to do it safely!

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Is the Split Routine Bodybuilding Workout Best For You?

Bodybuilders have a choice of performing a full-body routine or a split routine for their weight training workouts. It appears that most bodybuilders opt for the split routine in its many forms. While I believe that split routines can be very effective, they may not be appropriate for all bodybuilders. Some bodybuilders seem to gravitate to it without much serious thought. Perhaps this is because the split routine is mentioned more often in the muscle magazines and bodybuilding internet sites.

While many bodybuilders use split routines, it’s not the best choice for a workout program for Ectomorphs or “hardgainers”. An Ectomorph is a somatype category that has a high metabolism, small bone size, and slender muscular frame. Ectomorphs usually have a difficult time gaining muscle mass, hence the term “hardgainers”. Ectomorphs also have very little bodyfat. Therefore, a high volume split routine is not needed to lose fat. In addition, many Ectomorphs who use a split routine will usually not make any appreciable gains in muscle mass.

The Ectomorph should use a full-body low volume routine to gain muscle mass. The full-body routine should be done 2-3 times per week and consist mainly of compound exercises such as barbell squat, deadlift, bench press, chins, parallel dips, barbell rowing, shoulder presses. No isolation exercises need to be performed in the beginning stages of their muscle building program. As the Ectomorph gains more muscle mass, then some isolation exercises such as crunches, calf raises, barbell curl, leg curls, and triceps pushdowns can be added sparingly.

On the other hand, split routines are the logical choice for bodybuilders who want to lose excess bodyfat while gaining or maintaining muscle mass. This is the ideal routine for Endomorphs, who put on muscle and fat easily. Endomorphs tend to be stockier and carry more bodyfat. Therefore, Endomorphs need a high volume split routine to help lose unwanted body fat while building or maintaining muscle. This style of training will increase the energy expended to increase metabolism and fat loss.

The split routine offers the opportunity to incorporate compound and isolation exercises into the workout. Other exercise techniques such as super-sets, compound sets, drop-sets, and rest-pause sets can be incorporated to increase the intensity and energy expenditures during an Endomorph’s workout.

The third somatype, the Mesomorph, is categorized as the “ideal bodybuilder” body type. Mesomorphs can put on muscle easily and usually have low bodyfat. The Mesomorph has the advantage of being able to use either full-body routines or split routines depending upon what his/her training goals are at the time. For instance, if a Mesomorph wants to bulk-up and gain muscle mass, the predominant workout protocol would be full-body routines. After achieving the desired muscle mass, the Mesomorph may want to refine the muscle, work on weak areas, increase definition and lose any bodyfat accumulated during the bulk-up phase. In this case, split routines would be the best training program choice.

As you can see, the type of routine you use in your bodybuilding training depends upon your somatype and goals. You need to consider your goals, your body type, your ability to add muscle, and your ability to lose bodyfat before you select which routine to use.

For more information on effective bodybuilding training techniques and to obtain a FREE REPORT on the basic principles of muscle building, visit this site.

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Boxing Workouts on Your MP3 Or iPod – Why They Work Better Than Boxing DVDs, and How to Get Started

An authentic boxing workout is very different from box-aerobics. In an aerobic style class/DVD you punch into the air. With a boxing workout you hit targets – punching bags or punch mitts. But you still need a routine to call the shots and push you through your workout. This article explains why an audio / Mp3 routine works better than a DVD for boxing, and gives 5 tips for getting started.

Tip 1 – Watch the target, not the screen.

If you are following a boxing workout on a TV or computer screen, there is a higher chance of miss-hitting the target. When you hit a target such as a punching bag or punch mitt you need to be focused on that target, not a screen. One reason is the safety factor. The angle of your fist against the target is critical. Anyone who has miss-hit a hook or uppercut knows what I’m talking about. Ouch.

Tip 2 – Learn the moves visually, then switch to audio.

Audio works best, but only once you have learned the moves. If I say throw a double jab, cross, hook, cross but you don’t know how to throw a proper jab or even what it looks like, it’s going to be difficult to learn that from audio only. It is possible, but only if the audio track contains very clear technique tips. So the main point is – learn your good technique from a proper boxing trainer (not a personal trainer, unless they really know boxing), or from video. Then switch to audio only.

Tip 3 – Train the Authentic way.

Find a boxing workout routine that has authentic punches and combos. In other words, not box-aerobics. If you are going to do a fitness boxing workout, you may as well learn to punch correctly. After all, someone is going to want to see your uppercut one day – so you’d better be able to look the part! Also, in my view the “beat timed” aerobics approach does not work for boxing. How can you keep a beat for a jab, cross, slip cross, hook, cross combo? Especially on the punch mitts!

Tip 4 – Take the workout with you.

One of my students, Louise, 46, and from the UK had lost a lot of weight with her class boxing workouts. She went on holidays recently and wanted to keep up the good work. She was able to load an audio boxing workout to her iPod and work out while she was away. Her partner knew how to hold punch mitts, so they packed a pair to take with them. That’s the other great thing about an audio workout – it travels well.

Tip 5 – Make sure your audio workout is compatible with your boxing equipment.

What sort of boxing equipment have you got? Punch mitts (also called focus pads)? Punching Bag? Speedbag? If your audio or DVD routine is designed to work with shadow boxing (air punching) it may not work so well on the punch mitts with a partner, which has its’ own timing, technique and safety factors. Here’s a few quick tips to match up your equipment with your delivery method for your routine.

If you are training with a partner indoors using punch mitts = use a CD based routine so you both can hear.

If you are training with a partner outdoors = use an Mp3, where one hears, then calls the shots to the other.

If you are training on a speedbag (a.k.a speedball) = normal combos like jab,cross,hook will not work.

If you are training on a punching bag by yourself = use either CD or Mp3.

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Cam Gigandet Workout and Diet – Never Back Down Workout

Cam Gigandet workout and diet program for the film “Never Back down” got him into incredible — muscular and lean — conditioning. Read this article and discover the “Secrets” of how he got his phenomenal body.

As movies go… “Never Back down” is not exactly an Oscar-winning film however, the conditioning that the villain in the film had (Ryan McDonald) was award-winning.

The type of physique he displayed is the body… that women really love. Six pack abs, lean yet muscular — it’s a very similar look to what Brad Pitt served up in the movie “Fight Club.”

Secrets of the Never Back down Workout

In order to develop that lean muscular look that Cam Gigandet had here’s what you need to do:

Cam Gigandet Workout Routine Schedule

Monday – Chest

Tuesday – Back

Wednesday – Shoulders

Thursday – Biceps & Triceps

Friday – Treadmill 45 minutes

Sat/Sun – OFF

That is what his workout schedule looked like.

The goal of this workout was to get Cam as ripped as possible. While the above schedule only reflects one 45 minute cardio workout, for most guys if your body fat is not already in the single digits you will need to do cardio 5 to 6 days per week. Use a high-intensity interval training protocol to get the maximum fat burning effect.

The Cam Gigandet Diet

His nutrition program was a typical bodybuilder’s diet. High protein and low in carbohydrates. If you’re looking to get lean and ripped you will need to increase your protein intake to approximately 1 to 1 1/2 g per pound of bodyweight and you will need to restrict your carbohydrates. That means no carbs after 6 PM and you will need to eat clean.

Here are some good food choices:

Skinless chicken breasts

Salmon, Tuna, Trout (these are all high in omega-3’s which is a good fat.)

Baked potatoes, Brown Rice, Yams, oatmeal etc. should make up the bulk of you’re carbohydrate foods

Most individuals don’t have a lot of time to workout. Exercise routines like this Cam Gigandet Workout are usually very intensive. The actors don’t have a lot of time to get in shape and therefore they train — many times for 2 to 3 hours (including cardio.)

However, you can get a great workout in the comfort and convenience of your home using resistance bands, dumbbells, or Isotonic/ isometric exercise equipment. Don’t use the excuse that you don’t have time stop you from having that lean, muscular, six pack abs showing body that you want.

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Life Fitness X3-5 Elliptical Trainer Review

We reviewed and used the Life Fitness X3-5 elliptical trainer over a period of 3 weeks. We also interviewed Life Fitness X3-5 owners as well as several people who had used the elliptical trainer in the gym or fitness center. The X3-5 is a step up from the old X3-0 model and has many top of the line features. However for an MSRP of about $2900.00 it is beyond the budget of the average home fitness equipment buyer. We found that the Life Fitness elliptical trainers top feature was the very smooth ride comes from its rear flywheel that incorporates the Life Fitness “Link6” drive system.

The Life Fitness X3-5 elliptical trainers 19-inch stride fits most people. Our largest tester is a power lifter at 6’2″ and 285 lbs and he felt the trainer was relatively stable. Pedal placement is good and allows comfortable foot placement. X3-5 owners and users were pleasantly impressed with how quiet this elliptical trainer is even during an intensive workout it remained one of the quietist ellipticals that we have tested. One owner did complain that this model was hard to move.

There are many quality features on the Life Fitness X3-5 that we like including the wireless heart rate controlled workout system that allows you to target specific workout intensity. Basically your hearts response to the workout, controls the resistance levels you experience during the workout. Basically it is a plug and play workout program tailored to your specific body.

The Life Fitness X3-5 elliptical trainers console contains the My Personal Trainer software that allows you focus on lower body workouts or total body workouts. We heard several comments on these features with the most common being that it worked well once you spent the time to figure out the system. Most people were using one of the 12 standard workout programs to achieve the workout intensity they desired. We rated the upper body workout and the handlebars as just average on this elliptical.

Most of the Life Fitness X3-5 owners we interviewed purchased their elliptical trainers on-line. The units were delivered and set up by the owners with few problems. Damaged or non functioning consoles seem to be the biggest complaint we heard. Customer service was rated as fair in resolving setup and warranty issues. The Life Fitness warranty for cross traines includes a lifetime on the frame, 2-years on the electrical and mechanical parts, 1-year on labor. An extended warranty is recommended for all elliptical trainers.

We recommend the Life Fitness X3-5 elliptical trainer for home and light commercial use, however it is probably too expensive for most in home applications. It has many features that will satisfy the most dedicated cardio fitness buf. Due to the relatively high cost for an in home elliptical trainer, we recommend that you spend the time to physically test ride any fitness equipment at least once before you make your purchase. Find a dealer, fitness center or local Y that has the Life Fitness X3-5 set up and complete an intense workout. we also suggest that you question X3-5 users at these fitness centers as well. Only then will you know for sure that the Life Fitness X3-5 will meet your fitness needs.

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How to Train For Baseball With a Bow Flex

Bow Flex has created an extensive line of home exercise equipment. They have complete home gyms; tread climbers and even free weights. All of these have a place in a good overall workout routine; however, some are better than others are for the baseball player.

Baseball

In order to play baseball well you will need strong legs, back and arms. You will also need a fair amount of endurance to go with the strength you develop. Each part will need to be adequately worked to give you a well-rounded performance.

Arms

In baseball no matter what position you play you need a strong throwing arm, however if you are going to pitch this is even more true. There are two ways to get the muscle tone you will need for pitching, free weights, and the different exercises available with the home gym.

o Triceps pushdown

o Seated bicep curl

o Seated wrist extensions

o Preacher curl

o Many more

These and the other exercises available with the Bow Flex home gym will help increase your strength and flexibility.

Back

Your back is a very important part of your core and as such, should not be ignored during strength and flexibility training. A Bow Flex home gym can help you strengthen this area of the body as well.

o Lying lateral pull downs

o Low back extensions

o Lying shoulder pull over

o Wide pull downs

All of these are excellent exercises to strengthen your back and prepare you for the rigors of playing baseball.

Legs

One of the most important parts of the body for a baseball player is your legs. They need to be strong and flexible. This means that along with regular training you will want to stretch as well. Everyone from the pitcher to the catcher uses his or her legs quite a bit. Bow Flex home gym exercises:

o Leg extensions

o Squats

o Lunge

o Leg aversion

o Seated hip extensions

o Leg press

o Ankle eversion

o Ankle inversion

These and others are good exercises to build muscle strength and flexibility. It is important however that you do not focus on building massive muscle, as a ball player you will want lean athletic legs not bodybuilder ones.

Cardiovascular

Finally, to play baseball you need to be able to run at the drop of a hat, or bat as the case maybe. You may run a little or a lot in one game the point is you never know, so you will need to participate in a good cardiovascular workout to be prepared. Ball players will tell you most practices you will spend half the time running. Make sure your workouts on the Bow Flex are increasing your heart rate and providing you with a cardio workout.

Finally

As with any program all the exercise in the world will not help much if you do not eat right and get adequate rest you are fighting a losing battle. A Bow Flex can help you get in great shape for playing baseball if you use it often and correctly.

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Is the Split Routine Bodybuilding Workout Best For You?

Bodybuilders have a choice of performing a full-body routine or a split routine for their weight training workouts. It appears that most bodybuilders opt for the split routine in its many forms. While I believe that split routines can be very effective, they may not be appropriate for all bodybuilders. Some bodybuilders seem to gravitate to it without much serious thought. Perhaps this is because the split routine is mentioned more often in the muscle magazines and bodybuilding internet sites.

While many bodybuilders use split routines, it’s not the best choice for a workout program for Ectomorphs or “hardgainers”. An Ectomorph is a somatype category that has a high metabolism, small bone size, and slender muscular frame. Ectomorphs usually have a difficult time gaining muscle mass, hence the term “hardgainers”. Ectomorphs also have very little bodyfat. Therefore, a high volume split routine is not needed to lose fat. In addition, many Ectomorphs who use a split routine will usually not make any appreciable gains in muscle mass.

The Ectomorph should use a full-body low volume routine to gain muscle mass. The full-body routine should be done 2-3 times per week and consist mainly of compound exercises such as barbell squat, deadlift, bench press, chins, parallel dips, barbell rowing, shoulder presses. No isolation exercises need to be performed in the beginning stages of their muscle building program. As the Ectomorph gains more muscle mass, then some isolation exercises such as crunches, calf raises, barbell curl, leg curls, and triceps pushdowns can be added sparingly.

On the other hand, split routines are the logical choice for bodybuilders who want to lose excess bodyfat while gaining or maintaining muscle mass. This is the ideal routine for Endomorphs, who put on muscle and fat easily. Endomorphs tend to be stockier and carry more bodyfat. Therefore, Endomorphs need a high volume split routine to help lose unwanted body fat while building or maintaining muscle. This style of training will increase the energy expended to increase metabolism and fat loss.

The split routine offers the opportunity to incorporate compound and isolation exercises into the workout. Other exercise techniques such as super-sets, compound sets, drop-sets, and rest-pause sets can be incorporated to increase the intensity and energy expenditures during an Endomorph’s workout.

The third somatype, the Mesomorph, is categorized as the “ideal bodybuilder” body type. Mesomorphs can put on muscle easily and usually have low bodyfat. The Mesomorph has the advantage of being able to use either full-body routines or split routines depending upon what his/her training goals are at the time. For instance, if a Mesomorph wants to bulk-up and gain muscle mass, the predominant workout protocol would be full-body routines. After achieving the desired muscle mass, the Mesomorph may want to refine the muscle, work on weak areas, increase definition and lose any bodyfat accumulated during the bulk-up phase. In this case, split routines would be the best training program choice.

As you can see, the type of routine you use in your bodybuilding training depends upon your somatype and goals. You need to consider your goals, your body type, your ability to add muscle, and your ability to lose bodyfat before you select which routine to use.

For more information on effective bodybuilding training techniques and to obtain a FREE REPORT on the basic principles of muscle building, visit this site.

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The Great Gama Workout – These 2 Magical Exercises Made the Great Gama Undefeated

The Great Gama never lost a match and he competed in about 5000 wrestling matches. To this day he is considered by many as the “GREATEST” wrestler in the history.

What’s even more amazing is the Great Gama workout.

Before I break it down for you let me give you a quick idea of his physical prowess.

The Great Gama strength was noticed at an early age. By the time he was only 10 years old he had already competed in a national (India) strength and fitness competition. At this young age he was already capable of performing 500 bethaks and 500 dands. (a type of push up exercise for upper body strength)

He would also wrestle every day, even though he did not compete until he was 15.

What are these exercises you might ask?

Well a bethak is similar to a full squat. You do a bethak from a standing position… your feet in 45 degree angles. While squatting down you roll onto the ball of your feet lifting your heels off the floor. This is not an easy movement but is a great leg builder/conditioner. You should do about 60 or 80 bethaks.

In the Great Gama’s day well-known champions would do between two and three thousand bethaks a day.

Wrestlers would often perform as many as 1000 bethaks. At the very least a wrestler would do between five and eight hundred per day. (This is a great workout and it requires no equipment just your own bodyweight.)

As he got older, the Great Gama’s workout would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. All this was done on a daily basis.

It’s easy to see why the Great Gama was seen as being unbeatable this is a very exhausting workout. These incredible training exercises were the foundations of all the great Indian wrestlers and as the writer, Percy Longhurst wrote… “The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility.”

Finally in 1909 the Great Gama won the championship wrestling title of India in 1909.

He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. As a result the Great Gama went on to defeat some of the most best know wrestlers of that time.

He laid down challenges to many of the greats and was willing to give up his title if defeated. Some of these great champions were the Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States.

All of them declined the Great Gama challenge. Are you ready to tackle the Great Gama Workout?

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Six Pack Workout – How Can You Tell it is Working? There Are Signs

How can you tell if your six pack workout is doing the job? People will spend many hours a day, many days a week, many weeks a year and many years developing their six pack. But the most difficult part of a six pack workout program is the beginning. You need to know what to look for to be certain that your six pack workout routine is working.

Tip 1: It is all about control. Long before you start to see your six pack workout being effective, you will feel it working on your stomach muscles. You will have an ability to move and control your muscles in ways that you never could before, and your muscle movements in your stomach muscles will be fluid and easy as opposed to a struggle as they normally would be.

Tip 2: No pain means a lot of gain. When you start your six pack workout routine you will be in pain afterwards. In the initial phases you will be in pain during the workout. As your muscles begin to develop but before the six pack sets in, you will start to realize that the pain is not nearly as intense after your workout, and the pain you used to feel during the workout is gone.

Tip 3: It starts to form under the surface. The skin covering your stomach muscles will take some time to form around your new six pack. But long before the skin starts to conform itself to the new you, you will be able to feel the effect of your six pack training on your muscles by simply touching them. That rock hard abdomen you are pressing on is the new you.

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Cristiano Ronaldo Six Pack Abs Workout Tips

Hi guys, and welcome to “How To Get Six Pack Abs Like Cristiano Ronaldo”. In this article I want to show you how to overcome obstacles you’ll find in your everyday life and get a physique like one of the most famous men in the world.

In case you didn’t know, Cristiano Ronaldo is a professional football player (soccer if you live outside of Europe).

He has been hitting the headlines recently for his social life. But believe you me; he is one of the best players in the world.

But more than just that; Ronaldo has a very desirable, muscular physique.

A lot of men want it, and a lot of women want their man to have it too!

But there is one problem, Ronaldo is a professional athlete after all!

Hardly a problem for us though is it? Well actually it is a pretty big deal. It means that Ronaldo spends a large part of every day in a state-of-the-art fitness facility. And he has access to big-time fitness coaches and dietitians.

And probably the biggest benefit of all, he gets as much time as he wants to workout every single day. Jealous? Not at all!

So here’s the problem: we are real people, right? We have jobs, we have families to take care of, and we’ve got real lives!

So we need to compete with Ronaldo, but we’re never going to be able to spend as much time in the gym working out. But we still need to get a lean and ripped physique.

Well I’m here to tell you that there is a way…

If you want a ripped 6 pack like Cristiano Ronaldo you might have thought about, or even tried some of the following: Crazy fad diets, personal trainers, hyped up fat loss pills and cosmetic surgery. But let’s get one thing straight, you absolutely DO NOT need to try any of these methods.

And here is another little point: you won’t be spending thousands or even hundreds of Dollars on the process.

Everything I’ve just listed is based on marketing hype. Try to have an open mind because it’s the kind of advice that is put out there to get you to spend your hard earned cash, not to get you results.

So let’s get straight to what you DO need…

You are going to need to make some subtle changes to the way you workout. Did you know that by using a few secret weapon exercises you can actually spend less time in the gym but get amazing results? We are going to be using the most effective muscle building and fat burning routines.

This way you’ll be burning the fat you need to reveal your six pack abs, but you’re not required to spend your life working out. Using high-intensity full-body workouts we can achieve Ronaldo like results in relatively little time.

Here are some of the full-body exercises you need to start using: Standard deadlifts, Romanian deadlifts, Barbell back squats, Barbell front squats, Dumbbell lunges, Dumbbell step ups, Dips, Pull-ups, Chin-ups, Renegade dumbbell rows, Dumbbell rows, One arm snatches, Two-arm kettlebell swings (my personal favorite).

No matter what exercises you’re doing, you’ll need to be eating the right foods if you want that sexy, flat stomach or six pack abs. Fat burning foods will be a key player in your ability to lose flab.

One of the biggest hidden dangers in our food is processed sugars and sweeteners. And guess what, “diet” and “lite” foods are full of them! Stick to the natural, wholesome and unprocessed foods for the best results.

By following these tips you will never go hungry, and you will never crave junk food.

So those six pack abs are easier to achieve than you might think if you follow the correct methods. But you still need to be absolutely committed to your lifestyle decisions. If you think that those silly little fat loss pills will get you where you want to be then you need to think again.

But if you are ready to try something totally different that actually works to burn off stubborn body fat in a smart and healthy way, then just incorporate the fat burning foods and exercises I have listed above.

Hopefully I’ve shown you a few cool tips to help you get that ripped physique like Ronaldo. I hope this article points you in the right direction to go on and make the changes you need to your exercise and nutritional programs.

Just in case you were wondering, just 21 days following the tips I’ve given you above will be long enough to see a real reduction in body fat percentage and a big increase in your energy levels.

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