Fitness and Muscle Work

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.