Fitness and Muscle Work

featured by: http://www.eatingwell.com 8 servings, about 1 3/4 cups each Active Time: 25 minutes Total Time: 25 minutes NUTRITION PROFILE Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free | INGREDIENTS 4 cups thinly sliced hearts of romaine 2 heads Belgian endive, cored and thinly sliced 1 bulb fennel, trimmed, cored, quartered and thinly sliced 1 15-ounce can hearts of palm, drained, halved lengthwise and thinly sliced 1/2 head radicchio, cored, quartered and thinly sliced 1 red apple, cored and cut into matchsticks 1 cup thinly sliced radishes Champagne Vinaigrette, (recipe follows) Freshly ground pepper, to taste Champagne Vinaigrette 1 shallot, peeled and quartered 1/4 cup champagne vinegar, or white-wine vinegar 1/4 cup extra-virgin olive oil 1 tablespoon Dijon mustard 3/4 teaspoon salt Freshly ground pepper to taste Preparation Combine shallot, vinegar...

featured by http://www.eatingwell.com/ 10 servings, about 1 1/3 cups each Active Time: 50 minutes Total Time: 4 hours NUTRITION PROFILE Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium | Healthy weight | High potassium | Gluten free | INGREDIENTS BOUQUET GARNI 2 large green leek leaves, (about 6 inches long) 1 bay leaf 1 stalk celery 2 sprigs fresh parsley, with stems 3 sprigs fresh thyme 1 2-inch-long strip tangerine or orange peel STEW 3 tablespoons extra-virgin olive oil, divided 2 ounces pancetta, or bacon, cut into 1/2-inch pieces 3 pounds beef stew meat, such as chuck, trimmed and cut into 1- to 1 1/2-inch pieces 2 teaspoons kosher salt, divided 1/2 teaspoon freshly ground pepper, divided 2 medium yellow or red onions, chopped 3 cloves garlic, chopped 1 1/2 pounds carrots, sliced into 1-inch rounds 2 tablespoons tomato paste 1 pound button mushrooms, halved if small, quartered if large 1 bottle (750 ml) full-bodied red wine, such as Burgu...

Rain’s Workout Approach Rain did type of workout called "circuit training," similar to what the actors in 300 did. You don't need much equipment to do this type of workout. To perform a circuit routine you need to move from one exercise to the next without resting. One complete circuit should push you to your limit and leave you fatigued. So plan out a circuit you know can do and will push you to your limit. For example, if you're moderately fit. Perform your circuit 3 - 5 times. Each time, try to increase the intensity and vary things up a bit. Example circular workout routine based on "300". 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise) 25 more pull-ups Rain Video Workout In the video above, Rain used much his body weight in the compound workout and Kettlebe...

Here list top 10 most effective ab exercise. Most of exercise you can do it at home. So, what are you waiting for, get motivated and exercise.   Bicycle Exercise Captain Leg Raise Ball Crunch Vertical Leg Crunch Torso Track Long Arm Crunch Reverse Crunch Full Vertical Crunch AB Roller Plank

The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. Still, you don't need any special equipment to get a great workout. How to: Sit on the Ab Roller and grab the bars in each hand. Contract the abs and rock forward, originating the movement from the abs rather than using momentum. Release and repeat for 1-3 sets of 12-16 reps. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

In a full verticul crunch, you really work the abs by involving both the upper and lower body, making this the 8th most effective exercise for the rectus abdominis. How to: Lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. Lower down and repeat for 12-16 reps.  source: exercise.about.com

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working. Direction Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle. Directions Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Lower and repeat for 1-3 sets of 12-16 reps.  source: about.com

The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness. Directions Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them). Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far. Contract the abs to pull your body back. Add tension by using more tension chords.

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. Directions Lie on the floor and extend the legs straight up with knees crossed. You can place your hands on the floor for support. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for 1-3 sets of 12-16 reps.  source : about.com

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work. Directions Lie on the ball, positioning it under the lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable (i.e., the ball shouldn't roll). Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps. source: about.com

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. Directions: Stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Don't arch the back or swing the legs up. Slowly lower back down and repeat for 1-3 sets of 12-16 reps. source: about.com

The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (the 'six pack') and the obliques (the waist), according to the study. Direction Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.  Related post Plank

Direction Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps. The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.

How Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left [1], and then reverse the motion, twisting as far as you can to the right [2]. That's one rep, do 3 sets of 8-12 at the end of your workout. Fit Fact The strength you need to paddle a raft is generated in your core, not your arms or shoulders. Build paddle-worthy obliques and incredible rowing muscle with this simple move.

Developer: WorkSmart Labs Inc. Your training partner for running, cycling, and other cardio fitness activities. New in v2.4.2 * Froyo, other fixes Features * High Scores * Weightloss Trainer * Graphs * Outdoor & treadmill (steps/GPS) * Voice & music integration * Records path, pace, calories, etc. & uploads to website * Racing * Autopause

What is BODYCOMBAT™ ? BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music and powerful role model instructors, you strike, punch, kick and kata your way through calories to superior cardio fitness. Like all the LES MILLS™ programs, a new BODYCOMBAT™ class is produced every three months with new music and choreography. Benefits Improves heart and lung function and reduces the risk of heart disease Tones and shapes key muscle groups Burns calories for a leaner body Improves co-ordination and agility Improves bone density Improves posture and core strength and stability Builds self-confidence HOW FIT DO I NEED TO BE? BODYCOMBAT™ is for everyone with moderate fitness levels. And because the moves are simple, you don’t need to be especially well coordinated. Just gi...

What it is? BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! Like all the LES MILLS™ programs, a new BODYPUMP™ class is released every three months with new music and choreography. Benefits Burn up to 600 calories per class for fat loss Improve your strength Improve your general fitness Shape and tone your muscles Improve your bone density (helps ward off osteoporosis) Come away feeling strong and confident Tips Good posture is the foundation of all exercise, so focus on getting your technique right from the beginning. Check out Learn the Moves for more specific advice. Don’t overdo it with the weights – remember that BODYPUMP™ uses high repetition to tone and strengthen. Start gradually increas...

What It is? RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high. Like all the LES MILLS™ programs, a new RPM™ class is released every three months with new music and choreography. Benefits Increase your cardiovascular fitness Burn fat Tone and shape your legs, hips, and butt Increase leg strength and muscular endurance without building bulk Burn up to 600 calories in a normal 50-minute structure Release endorphins to leave you with a natural high How Often If you do RPM™ two to three times per week you’ll feel fitter, stronger and leaner. source: http://www.lesmills.com/

Standing with your knees slightly flexed. Bend your torso at angle about 45 degrees, keep your back straight. Take an overhand grip on the barbell, with your hands more than shoulder width. (see picture) Inhale, contract your abdominals isometrically, and pull the bar straight up until touching your chest. Return to starting position, Exhale.

As you probably know, consuming dietary fat is an important part of a fitness orientated lifestyle, and more importantly, overall health. Fats can be broken down into two basic groups, saturated and unsaturated. More importantly, fats can be labeled as essential and nonessential. Essential fats must be consumed through ones diet because the body cannot synthesize them. The Essential Fatty Acids Alpha linolenic acid (LNA) (omega-3) which can be converted into: Eicosapentaenoic acid (EPA) (omega-3) Docosahexaenoic acid (DHA) (omega-3) Linoleic acid (LA) (omega-6) which can be converted into: Gamma linolenic acid (GLA) (omega-6) Dihomogamma linolenic acid (DGLA) (omega-6) Arachidonic acid (AA) (omega-6) What Do They Do? Energy Production* Diffusion of oxygen into the bloodstream* Brain and nerve tissue development* Control cell membrane fluids* Strengthen immune system* Reduce water retention, by assisting in sodium and water removal* Calming effect and regulates mood* ...

feature by : nextteenamateur@bodybuilding.com Diet The diet that is used on a fat loss program is the ultimate determining factor on whether or not you will lose the weight. All the running in the world won't do a thing if you are taking in excess calories (especially from the wrong sources such as sugars). Your diet when trying to lose fat should have you eating around 500 calories below maintenance per day. Besides focusing on staying in a caloric deficit, a fat loss diet should be based around the following: High protein (1-2g per pound of bodyweight) Low to moderate carbs (low carbs on non-training days, moderate carbs on training days) High EFA (Essential Fatty Acids). As little sugar as possible. No carbs after 6 PM! By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your body gets the nutrients it needs on your strenuous workout days, and you don't consume unnecessary carbs on your easier,...

Grasp the dumbbell with your palm facing in and take your body position on the bench. ( see the picture ). Inhale and pull the dumbbell as high as possible, keep your elbow back. Be sure your upper arm travels a little away from your torso. Exhale as you complete the movement. See the picture on the left corner for end of movement.

Sit facing the machine. Put your foot on the foot step (see the picture). Inhale and pull the handle until it touch your lower rib cage, arching your back. As you pull the handle forward your torso, be sure your elbow travel as far backward as possible. Exhale as you complete the movement. Movement and Variation

Stand facing machine, with feet slightly apart. Grip the handle with shoulder width overhand (straight your arm) ( see the picture ). Keep your back motionless and abdominals contracted, inhaling. Simultaneously, pull the bar down until touches your upper tights. Keeping your elbows extend. Exhale as complete the movement.

featured by http://askthegadget.blogspot.com Make your workout work better for you The AllSport GPS application helps you reach your goals and track your success directly from your existing BlackBerry® SmartPhone. Whether your goal is to get in shape, burn more calories, go further or simply enhance your workout routine, AllSport GPS provides a fun and easy way to bump up your routine. With AllSport GPS, you can view your results directly on your SmartPhone, or you can track and compare your past workouts online. Allsport helps you leverage interactive, sophisticated features with ease. Simplify your life and your routine AllSport GPS makes reaching your fitness goals easy, eliminating the need to buy and carry a separate device. You simply start the application on your phone, do your workout, and hit stop. AllSport GPS automatically records all your results so you can concentrate on your workout. With the AllSport GPS application, you can: - Map your route as you go - Accurately recor...

Anywhere Abs is like having a workout partner on your BlackBerry® smartphone. It will guide you step-by-step through a routine to strengthen your core. This routine, which takes only 6 minutes to complete at the Advanced level, is perfect for the frequent traveller or for home use. It can be performed anywhere there is space on the floor, making it an ideal hotel room workout! Anywhere Abs consists of 6 exercises, performed while a timer counts down for the duration of each exercise. A detailed description of each exercise is available for reference at any time during the workout. Having a strong core is important for any sport, and Anywhere Abs makes your workout partner as close as your BlackBerry. Supported Devices BlackBerry 8300, BlackBerry 8310, BlackBerry 8320, BlackBerry 8330, BlackBerry 8330m, BlackBerry 8350i, BlackBerry 8520, BlackBerry 8530, BlackBerry 8800, BlackBerry 8820, BlackBerry 8830, BlackBerry 8900, BlackBerry 9000, BlackBerry 9500, BlackBerry 9520, BlackBerry 9530...

Sit facing the machine, take a comfort sit, wedge your knees under the restraint pad. Grip the handle (please see image for handle type) Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly tilting your upper body backward. Exhale as you complete the movement.

Getting six pack abs is hard work. No matter what anyone may tell you, it will require a lot of discipline and hard work to get there. There are a few things that you must do. 1. Make sure that your total body fat percentage is somewhere around 10% or lower. The first rule of getting six-pack abs is to make sure that you lose body fat. You cannot spot reduce body fat around your stomach alone, so you will have to lose fat all over your body. This is kind of unfortunate because for lots of people (men especially), your stomach is the last place that you lose body fat. The only real way to lose body fat is through diet and exercise. To diet correctly, make sure that you are eating fewer calories than you are burning in a day. This means you will have to know how many calories you burn in a day. This number is different for everybody, and it largely depends on your height, weight, age, gender, and level of physical activity. You can multiply the rate at which you lose weight by working o...

feature by webmd Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders. Relying on Crash Diets Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before. Skipping Breakfast Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are ...