by Expat Nomad

Let’s be honest, being muscular is nothing if you don’t have defined abs.  To enhance the size and shape of your muscles, you want to get lean all over and attain the six pack abs look that everybody is trying to work toward.  Your muscles will look bigger and more defined, the leaner your body is.  I don’t care how many crunches you do, if your body fat is not in or close to single digits, your abs WILL NOT show.  Everyday people all have muscles, but because of the layer of fat covering them many times they are not visible, especially if they do not exercise them enough. An idea that makes sense, doesn’t it? With that thought in mind, here are a few tips to help you gain more defined abs and overall muscle appearance by getting lean.

Cut sugars, carbs, white flour, and dairy out of your diet as much as possible for a proper diet.  We are all making an effort to get away from the “thick skin” look and this kind of diet will help to eliminate that and cut down on bloating.  Follow a very clean diet consisting of only complex carbohydrates, clean proteins, and natural fats.
 

Tip #2-Once you are following a “clean” diet, you will find that burning fat will be both easier and more efficient when performing fat burning activities. The goal when burning fat is simply to burn calories.  There is no secret heart rate that magically burns fat, forget that old story.  There are many types of fat burning activities to choose from, the type you choose is completely up to you, but here are a few options to try.

Traditional cardio: This type of cardio is just your standard jogging or walking on the treadmill.  This type of activity is effective in your attempts in getting lean when done for at least 45 minutes to an hour. Personally, I recommend about 30 minutes of traditional cardio if you are already strenuous workout routine.

Circuit Training Routines: Cutting half the time from a traditional cardio workout, and incorporating a little more intensity, you can also try circuit training.  To schieve maximum results with circuit training, you will want to do 15 to 20 minutes.  After an intense workout, you should not jump into circuit training, unlike with your more traditional cardio routine.  If you are looking for good circuit training routines to follow, check out this link:

Keep your metabolism up: It is very important that you break up your meals into 6 per day.  This is sure to turn your body into a fat burning machine and keep that metabolism working hard by eating every 2 to 3 hours.  You will get proper nutrition by fueling your body this way and it will help you retain your muscle mass as well as help you in getting lean, fast. 

A few more advanced tips to getting lean:
 

To cut down on water retention, consume a gallon of water each day. 
Perform your cardio in the morning on an empty stomach.
 Finally, when it comes to getting lean, make sure that the majority of the carbohydrates you eat are from vegetables.

To achieve a “fitness model” look that is ripped and lean, follow these outlined steps and you will soon be looking lean which is hot and not bulky which is not.  While the task of getting lean may be hard, the real challenge is the task of staying lean. But however hard it may be, the key to successfully get lean is consistency, as in every time you step away from your routine, you will actually be taking two steps backwards from your fat burning goals.

by Special Collections Research Center, Swem Library

Almost every man wants to have a washboard stomach that reveals a stunning ripped six pack. Whether it’s the fact you want a better looking physique or because you want the personal satisfaction of knowing you achieved one of the hardest physical traits to attain, getting a six pack is a major goal for anyone who is serious about their health and fitness. However not everyone is aware that getting a six pack is not actually that hard a task, you don’t have to spend hours in the gym or do endless crunches, you simply need to follow a few key procedures and adjust your lifestyle according to them, and you shall begin to see results within a few weeks.

The number one Rule you should know is that “Abs are made in the kitchen”, therefore if you don’t watch and control your daily diet, then I’m afraid you will never get anywhere. I’m not saying you have to give up eating all together and go on a strict water diet or something; you just simply have to begin eating a lot more healthier and nutritional foods. Take away, fatty foods and chocolates should be avoided, and you should begin eating a diet that contains a high proportion of protein, a moderate amount of carbs and a slight amount of fats (essentially 60% Protein, 30% Carbs and 10% Fats). Begin eating more tuna, fish, chicken and red meat as these foods are high in protein, and try to eat at least 5-6 small meals throughout the day as this will help raise your overall metabolism.

The other main principle to follow when trying to get a six pack fast is to start doing High Intensity Interval Training. Interval Training is a great way of losing excess fat and building muscle; it has been scientifically proven to generate better results than the typical long steady paced style cardio. When it comes to losing weight this type of training is an absolute must if you wish to achieve quick results. The best part about High Intensity Interval Training is that it takes your body a few days to recover from it and in that period your overall metabolic rate is raised, so you are burning calories well after your workout has been completed and even while you sleep.

Therefore if you wish to achieve a six pack quickly then stick to the basic rules of following a good diet and conducting regular cardio workouts and you will start to see a change in your overall physique in no time. Of course, it goes without saying that the harder you hit the Cardio and the more disciplined you are with your diet; the faster you will accomplish your goal. So stop procrastinating, put your head down, build up some determination and focus your thoughts on accomplishing your goal of Getting a ripped six pack and you will have one before you even know it.

To obtain Firm looking Six Pack Abs Fast you must follow a Good system that shows you a solid dieting plan accompanied by a good cardiovascular exercise and weight training program. One particular program which has helped many people achieve their goal of getting a ripped six pack is the Truth About Abs Guide. If you wish to learn the secrets about building rock hard Six Pack Abs and losing excess body fat then check out this Tutorial which offers essential tips and tricks on how to get ripped six pack abs in a couple of Months.

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by wine me up

Commercial Gym Equipment

The fitness equipment used for commercial purposes and most commonly found in gym centers, hotels, lodges, rehabilitation centers and other such commercial centers can be referred as commercial fitness equipment. One can find a wide variety of commercial grade equipment at commercial gym which are the types of heavy duty equipment which are long lasting, durable and provide better efficiency as compared to low duty equipment found at places like hotels and lodges. Based on the types of exercises they provide, these equipments are generally classified into various types like cardio equipment, body building equipment, strength equipment etc.

Commercial Grade Cardio Equipment for Commercial Gyms:

Cardio equipment is a common scenario at any commercial gym. The exercise equipment that can be used for cardiovascular exercises can be referred as cardio equipment. These cardio exercises are perfect solutions for healthy heart and lungs. As a leading supplier of commercial gym equipment, World Fitness provides commercial grade cardio equipment suitable to use for any commercial purpose. Used for jogging, running and brisk walking kinds of cardio exercises, treadmill is a must for every commercial gym fitness equipment. At world fitness we offer different types of commercial range treadmills with options to change the speed and incline which make them adjustable for exercising at different intensity levels. If you are looking for a low impact cardio exercise equipment for your gym nothing can be best than our elliptical cross trainer of commercial grade that can provide great cardio workout without laying any pressure on joints. Rowing machine, exercise bike, aerobic steps are some of the best examples of our commercial gym equipment for sale which are available with discount prices are the affordable solutions for commercial fitness equipment requirement at any commercial center.

Strength Equipment for Commercial Gyms:

The equipment that is normally used for muscle strengthening, body building and body strengthening purposes is tagged as strength equipment. At world fitness we offer wide ranges of commercial grade strength equipment that include long lasting and perfectly durable types of power racks or squat racks as perfect options of safe free-weight workout using a barbell without the movement restrictions imposed by equipment such as the Smith machine. Weight training is a tremendous way to increase one’s fitness level. Available in models of flat bench, incline bench and decline bench, our weight benches are best options for doing various strength exercises that are impossible without a bench. Kettlebells, barbells and dumbbells available in different weight ranges at http://www.worldfitness.com.au  are the perfect options for weight training equipment that any professional gym owner should opt for his gym. Medicine ball training is one of the oldest forms of strength and conditioning training. Often used for rehabilitation and strength training, these exercise balls are a great way to exercise any area of your body, whether upper, lower, or core. One can now select from wide weight and height ranges of medicine balls available at www.worldfitness.com.au to suit their height and purpose of exercise they wish to do with balls. Boxing bags, boxing gloves, focus mitts, headgears constitute to list of long lasting and low cost boxing equipment one can easily explore at world fitness website.

by Vagues Solaires

A lot of people do cardio to lose body fat, but a lot of people do not know how to perform cardio or do not know what the right cardio training exercises to do to lose body fat effectively. Many people run for countless hours on the treadmill or many hours on the elliptical machine or on the recumbent bike, and after 2-3 months they do not see any progresss. Basically, they are wasting their time. As a former amateur bodybuilder, I can tell you that the most effective cardio activity that burns fat is called high intensity interval training (HIIT), called “H.I.T.”. HIT is a secret used by bodybuilders to get that shredded look, and they are the experts at losing body fat.

HIT involves doing any cardiovascular activity in intervals instead of the steady pace that the majority of gym goers do. Let’s use a specific example, let’s say you’re on the elliptical machine, you would do 1 minute of steady pace, and the next 30 seconds you will go at the most maximum pace and effort, then when the 30 seconds are up, you would go back to do a 1 minute steady pace, and then you would repeat this cycle for 16-20 minutes. You will burn more calories, you will keep your body guessing, and you will get an efficient and effective cardiovascular workout. Depending on how fast you want to see results, you can do HIT everyday, or every other day. But, if you’re new to this technique, it is recommended to start off gradually until your body is used to this new type of stressor. Also, the HIT technique can be applied to any cardiovascular activity, such as sprinting and jogging, riding a bike, or if you go to the gym, most of the machines at the gym have an option for interval setting and that should be the one you should always be doing.

HIT is effective and cuts down in the overall amount of time that you will need to perform cardio. Instead of wasting an hour doing a steady pace and not seeing any results, try the HIT technique the next time you hop on the bike or treadmill.

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www.CareyforFitness.com Morris County Certified Personal Trainer Carey Yang demonstrates a fat burning dumbbell strength & cardio circuit training workout routine. 1. Sumo Squat 2. Arnold Shoulder Press 3. Romanian Deadlift 4. Bent-over Rows 5. Squat & Push 6. Shrugs Visit http to sign up for FREE e-books and special reports to gain muscle, burn fat & build 6-pack abs. Subscribe to my YouTube Channel www.YouTube.com to get notified of the next FREE workout video uploaded.
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This video highlights the benefits of Cardio Tennis, brought to you by National Cardio Tennis speaker Heather Silvia. With continuous movement and the emphasis being put on movement rather than hitting tennis balls, Cardio Tennis offers a great workout for adults and kids alike!
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by Vagues Solaires

A few facts about getting an abdominal six pack with core training.

You hear a lot about core training these days. There is a lot of truth to what you are seeing however as per most things in the media, its getting a little far out. Almost daily in the gym I see trainers getting people onto swiss balls, standing on one foot, rubbing their tummy with one hand and patting their heads with the other. Well not really but you get the point.

The fact of the matter is that without a strong core, you have to power and are susceptible to injuries. The methods to getting a strong core however are a lot less complex then some people are making it.

Core training in of itself is a simple concept. You are working the diaphram, multifidus transverse abdominis, and pelvic floor deep inside. On the exterior you have the prime movers. These are the more visible ones that everyone wants to see.

If you work movements such as the overhead lifts that directly involve the spine you are on the fast track to productive core training. Yes, the stability ball has its uses but there are limits and when the complexity of the movement exceeds the effective results you can stimulate with it you are heading down the “fad/gimmick route”.

Looking out at the gym floor and watching the infomercials you can see that it’s getting crazy. Granted, most of the movements are a hoot to try and fun to play with on an off day, but that in itself does not make them the most effective methods. It makes them fun to do with a beneficial side effect.

Is training your core the fastest way to getting a six pack of attention grabbing rippling abs? Absolutely not. Core training makes your core stronger, more conditioned and more muscular. This is a great thing and everyone that wants pain free optimum performance needs a strong core. However, getting your abs to show in the mirror is a result of getting the fat off them. Take off the fat blanket and voila, there are your abs.

Do you think a 359 pound Olympic lifter that can pull 551 pounds from the floor and then stand up with it overhead has a strong core? The answer is yes without a single doubt. Does that lifter have a set of strong and well developed abs? Again the answer is yes. Now for the kicker. Can you see them? Nope. Not even a hint of a six-pack to be seen anywhere.

His abdominals are covered by a layer of fat.

So then if fastest way to getting a visible, beach ready six pack is through fat loss, then how do we do that?

You burn off fat by creating a small calorie deficit through several factors including a proper eating plan, exercising your WHOLE body with multi joint, multi dimensional movements like the clean and press or overhead squat and including some high intensity cardio.

If this is really the case, then why is everyone and their dog selling core training? Answer: Because everyone and their dog is willing to buy a promised shortcut to the land of easy six packs.

Really effective training is simple, but simple doesn’t mean easy.

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by mikebaird

A circuit training workout is great way to get a time efficient workout that offers the potential for muscle gain and fat loss.  Also effective for increasing endurance and improving cardiovascular health, I have been incorporating circuit training exercise recently for these purposes.  You don’t do a lot of resting between each exercise, instead moving through each circuits quickly.  I find it useful to integrate circuit weight training regimens at the tail end of a normal workout so that my heart rate can become elevated and I am able to burn additional fat.

Circuit training is beneficial because it allows you to integrate as few or as many movements into a workout.  Below is a list of circuit training exercises that I currently use or have used in the past along with a few sample circuit weight training routines that you can add to your workout.

Since I perform my exercises at home, I split my circuit training exercises into a trio of types: bodyweight, dumbbell and barbell. I move quickly through the exercises without resting because I am not hampered by changing weights between each exercise.   For the barbell exercises, I use a 65lb barbell.  This level of weight gives me just enough resistance to concentrate on my main endeavor which is increasing my cardiovascular endurance, but it isn’t enough weight for all of my exercises.  I use 12 pound weights when I am doing my dumbbell portion.  When I am doing my core strength training I use a much heavier weight for slower reps, but the 12 pound dumbbell allows me to do fast reps without resting, although the weight is not heavy enough for other exercises.  Bodyweight movements are ideal additions to any circuit training plan, because they do not require any additional equipment. In the parentheses below, I have pointed out which muscles are being targeted by each exercise.  

As you can see from above, there’s a broad range of exercises that you can incorporate into a simple circuit training workout.   I’ve been known to do as many as 15-20 of these exercises in a row without stopping.  My muscles are targeted differently by each of these exercises and this adds some much needed variety to the close of my workouts.  All I need to do is finish 1 circuit of 10 repetitions per movement.  I try to avoid hitting the same muscles in back to back exercises.

15 – 20 exercises is just a suggestion, you could come up with a circuit weight training routine which is shorter.  Deadlifts, upright rows, bent over rows, good mornings, squat push presses, lunges, squat push presses, and military presses make up the circuit routine of the famous MMA fighter, Randy Couture, and offer one example.  The routine is made of 8 repetitions of each movement, completed in 3-5 sets, including a minute of rest dividing each circuit.

Workout routines can include countless types of circuit training exercises. Build a circuit weight training routine for you by adding in some of the above mentioned exercises.  Complete a hard set near the end of a typical strength training workout in order to give yourself a healthy cardiovascular workout which will aid in fat burning and muscle building.

Related Exercise Articles

by queenkv

Fat loss workouts are the means and ways of getting your body into shape. If you want to burn extra pounds and to tighten your muscles, you have to engage in a fat loss workout routine that combines a cardio workout and strength training. Here are some points to remember that will help you come up with effective fat loss workouts.

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Number one: Aerobic exercises are an extremely important component of any fat loss program. Do not forget to do warm up for two minutes before the exercise and a cool down for two minutes after the exercise. Doing these things will reduce the risk of injury to your muscles while exercising. Number two: Include cardio exercise twice every week for a total of thirty minutes per session. Cardio exercises help increase your metabolic rate, thus burning fat rapidly.

Number three: Engage in weight training, which is also essential in trying to burn fat. Weight training spares and conditions your muscle mass. Not engaging in weight training while dieting will leave you burning up a lot of your muscle and not fat as energy. In addition, weight lifting raises your metabolism significantly for several hours after your workout session. Number four: Exercise all parts of your body. Allow your muscles to build in strength and muscle tone.

Number five: Consider joining a fitness center, wherein personal trainers can assist you in forming a fat loss workout program that is just right for you. Number six: Engage in strength training. Strength training will speed up your metabolism and increase your body’s ability to burn fat long after your workout. By engaging in strength training, you will be able to develop fit muscles, as well as longer and leaner body lines.

There are a variety of fat loss workout routines you can do. These are just a few examples of effective fat loss workouts.

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www.empoweryourbody.com On this Episode of Empower Your Body Alycia talks about 1) Fit tip: Calories 2) Power 3: Cardio Workout 3) Aspire Higher: Never Giving up! Video Disclaimer : www.youtube.com Get our Downloadable workouts at: www.empoweryourbody.com ; Special Thanks to: Hillside Media Productions : www.youtube.com Website: www.empoweryourbody.com Twitter www.twitter.com Facebook:www.facebook.com

by Cayusa

As a law enforcement officer, you know that staying in shape is an important part of your job. You also know that it’s extremely difficult to find the time to work out consistently.

Let’s face it, fitting in an hour or two of exercise every day is just not very realistic in your hectic, demanding schedule. That’s why you need to focus your work outs on the type of exercise to give you the best results in the shortest amount of time.

And the type I recommend is high intensity exercise – especially hill and stair sprints. These techniques allow you to get the most out of your precious workout time. Helping you build strength, power, speed and stamina while burning maximum amounts of fat – all in much less time than a traditional workout.

There are numerous reasons that high intensity is the way for you to go. Here are the Top 3:

1. Hill Sprints Build the Stamina Necessary For Your Job Demands.

Endurance is something that every law enforcement officer needs – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won’t work. Your endurance training needs to mimic the demands of your job. Those needs being – short bouts of intense exertion alternated with periods of long periods of lower intensity.

Think about it. How often does your job require you to jog at a low intensity for long periods of time? Or even run at a steady, moderate pace for 20 or 30 minutes in a row? Yet, these are exactly the types of demands that long, slow cardio workouts prepare you for.

On the other hand, high intensity work, like hill sprinting, provides you with interval training that meets your needs. It will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the “sprints.” Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to “go hard” at a steady state.

This type of training can lead to more protection for your heart and lungs than traditional “cardio”. Long, low intensity cardio can actually shrink the size of your heart and lungs because your body is excellent at adapting to the stresses placed on it. Training long and slow encourages your body to become as efficient as possible to make the exercise easier. The result: it shrinks muscle mass along with your heart and lungs. This has the effect of decreasing your reserve capacity – the ability of your cardio-vascular system to respond to high stress situations (exactly the kind your run into in your job). Without a high reserve capacity, your heart and lungs may be at risk during stressful events. High intensity training can help raise your reserve capacity instead.

Not only that, but more and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Want the ability to respond to high intensity situations (and recover quickly afterwards)? Then train the same way.

2. Hill Sprints Give You Results In As Little As 15 Minutes.

Sure, this training sounds great – but how much time does it take?

Truth is, you can get these benefits in short workouts of 15 minutes or less – only 2 or 3 days per week.

High intensity work, especially hill and stair sprinting, is an incredibly efficient way to exercise. This stems from the fact that you must do more work in a shorter period of time. In other words, hills and stairs are like the perfect combination of strength training and sprinting – you literally “lift” or “push” yourself up the incline. The steeper the incline, the more demand is placed on your leg muscles. This intensity allows you to get in a superior workout in a very short period of time.

3. Hill Sprinting: The Incredible Stress Buster

The bad news: Your position as a law enforcement officer brings a great deal of stress along with the job. This stress can lead to health-related problems like heart disease and metabolic syndrome.

The good news: One of the best ways to “bust” that stress is with exercise – more specifically high intensity exercise.

Exercise in general relieves stress in a number of ways. First of all, exercise stimulates your brain to release substances (endorphins) that improve your mood. Besides that, exercise can decrease cortisol levels, provide a distraction from the source of stress and boost your self confidence.

Any exercise can have these effects, but high intensity can amplify your results. Recently, researchers at the University of Missouri-Columbia showed that high intensity exercise is superior in reducing anxiety and stress. The 2003 study even showed that the effects can be felt 30, 60, even 90 minutes after an exercise session.

These are just 3 of the reasons that every law enforcement officer should hill sprint. Take your endurance to a new level and reduce your stress in only a few minutes of exercise per week with this “old school” training. You, your fellow officers and those you serve and protect will be glad you did.

This thing was pretty fun as well as a decent workout..I’ll be getting a ton of time with this game in the next few weeks.
Video Rating: 5 / 5

by mityzus

Cardio Exercise And Training Cardio training programs help strengthen the heart muscles as well as the lungs. Not only will such training do that, it will also help in improving a person’s endurance. Cardio training can also help the body burn calories more efficiently which in turn aids in losing weight. But not all cardio training programs can be ideal for everyone. It can usually be set according to a person’s personal fitness level and would vary from person to person.

But as a general rule, a regular cardio training program should consist of at least 15 to 30 minutes of exercise sessions. It can either be continuous or in short bursts. Cardio training should also become a regular part of the complete fitness program at least for 3 to 5 days a week. The aim should at least get your heart to reaching 70 to 90 percent of your maximum heart rate in order to be effective.

Flexibility Exercise And Training Stretching exercises to improve flexibility is considered by most fitness experts to be one of the most overlooked exercise program. A lot of people never seem to bother working on their stretching exercises thinking that it would not matter that much. But having them as part of the general fitness program can help promote better movement and improve flexibility. Flexibility exercises can also help promote better muscle relaxation after finishing up on cardio or strength work outs.

Stretching the different muscle groups should be practiced while they are warm in order to be effective. By warm, what is meat is that they should have undergone to a certain period of activity. Stretching exercises can be done after doing some warm-up exercises or even after the whole fitness and exercise program. Stretching the muscles is especially good when focused on commonly tight muscle areas like the hamstring and the lower back. These exercises can be done for at least two to three times a week although its daily practice would also be suggested. Stretching exercises should be done within your full range of motion. The right stretching exercises would feel comfortable and would not feel painful.

Strength Exercise And Training Strength training usually involves working with free weights in order to strengthen the muscles, bones and the connective tissues surrounding them. It is important since strength training builds up muscles, help increase body metabolism and reduce body fat.

The usual strength exercise and training comprises of at least 8 to 10 exercises, each focusing on the different major muscle groups of the body. Building up strength and the muscles in the lower back, shoulders, chest, and the arms can be achieved with at least 8 to 16 repetitions for each set of the exercises. Muscle groups can be build up for two to three days each week. But it should not be consecutive to allow much needed rest periods. Proper form is also important in doing the exercises in order to avoid injury. Click here to learn more about Exercise And Training