Fitness and Muscle Work

Transformation: gaining about 19 pounds of muscle (reaching the weight of 129 pounds from 110 pounds) on her 5′ 7.5″ light frame. Diet Plan Consumed about 4,000 calories a day, twice much more than an average woman would eat. While Jennifer Garner and Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts. Eat about 210 grams of protein daily. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. Egg white and fish were common items in her meal. She even had to wake up in the middle of the night to drink protein shake so that she could meet her caloric goals. Took not more than 50 grams carbs a day. In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake. According to her personal trainer, two reasons why he asked Swank to do so: As Swank at...

by Brandon Guarneri Jason Cameron is undoubtedly one of the fittest guys in the nation. But the personal trainer and star of three shows on the DIY Network—Man Caves, Desperate Landscapes, and Project Extreme—wasn't eligible for our annual MF 25 because, well, he works for us! (Hey, we actually read the lawyers' fi ne print.) In May, he hosted our inaugural Men's Fitness Ultimate Athlete competition in New York City. "Getting results is all about forcing the body to adapt to stimuli you're not used to," he says. To maximize his workout results, Cameron switches his routine every four to six weeks. By switching his scheme every so often, Cameron ensures that he's hitting his body in a different way, which leads to new growth. "Phase training is a very effective method for the intermediate or advanced athlete to ensure continuous progress," says Cameron. "The more your muscles mature, the quicker they tend to adapt to exercise." This is h...

Michael Phelps, Swimming Age: 23 (Jun 30, 1985) Training Swims 6-7 days a week, 2-5 hours a day, about 50 miles a week. Once said, "I've never lifted a single weight in my life" but since the Athens games he added a strength training regimen, three times a week, to put on 14 pounds of muscle. Diet Reportedly, he eats 8,000 to 10,000 calories per day and says "I just eat pretty much whatever I want and as much as I want, because I burn so much." Indulgence Sleeping. He told TIME magazine: "I am far, far from being a morning person. If I have a workout at 7:30 a.m., I'm hitting the snooze button at 6:50." Jennie Finch, Softball Age: 27 (Sep 9, 1980) Training Three to four hours a day on the field, plus conditioning and weights. Very few days off. Diet A balanced diet of healthy carbohydrates, protein, fruits, and vegetables. Indulgence Chocolate chip cookie dough. Allyson Felix, Track & Field Event: Women's 200m Age: 22 (Nov 18, 1985) Traini...

Daily Diet Plan Meal 1 - Breakfast 8 egg whites Large bowl of oatmeal Meal 2 Protein Shake Your protein shake should be a high protein, high carb, low sugar. Meal 3 Large chicken breast Pasta Meal 4 Protein Shake Meal 5 Steak Baked potato Broccoli Meal 6 Protein Shake Training Plan Day 1 - Back Chins 4 sets 8 - 10 reps Power cleans 4 sets 8 - 10 reps Bent over Rows 4 sets 8 - 10 reps Day 2 - Chest Bench Press 4 sets 8 - 10 reps Incline Dumbbell Press 4 sets 8 - 10 reps Incline Dumbbell Flyes 4 sets 8 - 10 reps Day 3 - Legs Leg extensions 4 sets 8 - 10 reps Leg Curls 4 sets 8 - 10 reps Squats 4 sets 8 - 10 reps Calf raises 4 sets 8 - 10 reps Day 4 - Plyometrics This day would consist of a full-body workout using plyometric movements with the focus being on core strength and stability, speed and agility. Day 5 - Shoulders Military Press (Front Press) 4 sets 8 - 10 reps Arnold Press 4 Sets 8 - 10 reps Bent lateral raise 4 sets 8 - 10 reps Side lateral raise 4 sets 8 - 10 reps Day 6 - Arm...

Exercise Program Jennifer Nicole Lee Weekly Workout Exercise Plan You workout with weights 4 days a week, and if you have some fat you need to blast, you add 2 days of cardio, no less than 25 minutes and no more than 45 minutes. Below you will see a sample week. This is an outline that I highly suggest you follow and stick to, as with a solid plan, you won't be lost, you'll know what you are doing and what to do next, taking out all the guess work! Sunday Off and Food Plan Prep Monday Shoulders & Triceps Tuesday Legs Wednesday Cardio: 25 Minutes Thursday Chest & Biceps Friday Back Saturday Cardio: 25 Minutes Start every workout with a warm up. Warm up simply by walking in place, then moving side to side, and then picking up the intensity to say maybe jumping jacks, and then running in place. Aim for a warm up for at least for 5 minutes. Here the detail Monday Shoulder Exercise - 3 sets, 8-12 reps Triceps Exercise - 3 sets, 8-12 reps Tuesday Quad...

How did Angelina carve that awesome figure for the movie Tomb Raider? Work Out kickboxing , weapons training and scuba diving. How does kickboxing help burning fat? Kicking on the heavy bag repeatedly needs particularly: Breathing endurance, optimization of hips, thighs, calves at a high speed with constant repetitions. An hour of kickboxing workout can burn as much as 600-800 calories. And that is not just it, when you apply impact on the bag or even if you practice with the ankle weights, your muscles follow an entirely different range of motion than running or cycling, this range of motion doesn’t only burn calories but also does a fair bit of muscle conditioning resulting into the subtle sexy tone on Angelina’s body. Weapon Training and Scuba Diving Weapons, if used correctly apply the use of the entire body to generate movements, it takes time but eventually you learn to balance with the weight of the weapon (most weapons are atleast 4-7 KGs) and move in different motions leading ...

Wow is the first thing that comes into one's mind when seeing Megan Fox. The actress sure knows what to do to keep a body fit. No jelly belly or love handles on this incredible being. She's all about fiber and toned muscles. I bet all the ladies out there would like to look like that. Well, before despairing that you don't have that gorgeous body, just remember the actress is pretty young and nature allows her to look like that. But Megan doesn't leave it to nature to do all the work. She's all about working out and going to the gym to build those ab packs. And the actress sure trains a lot in order to maintain that slim body. But as you all know by now, it all begins with the food you eat. Megan Fox has realized by now that there are certain foods that help her gain muscular tissue. That's why she's pretty careful when it comes to her daily menu. Megan includes an ounce a day of almonds because she knows these contain filling protein and fiber. Also, they a...

Smith's Work out Worked out five days a week. Each workout session he would focus on one or two body parts until failure Running or jogging at least 5 miles 6 days a week Do boxing twice a week. The bottom line is resistance train 3-4 times per week to near failure each set and do cardio at least 3 times per week. image taken from I'm legend Want too see movie info? click here Want to see his profile? click here Smith's Progress In 3 months, Smith's bench press increased by 75 pounds, to 385. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs. You need carbs to keep your brain sharp and fuel your workout routines, says Foster. After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance. Your Plan To boost the amount you can bench-press, fo...

Watching Alias? Elektra? or DareDevil? I believe many woman in this world amazed by her great body. Next is her workout and diet plan that collect from munfitnessblog.com (thx for sharing a great info) Jennifer Garner’s Workout Regimen Garner works out between 45 and 60 minutes a day, 5 time a week. Her personal trainer, Valerie Waters, does not want to burn her out. So, 45 to 60 minutes each session is good enough. Here is her workout schedule: Day 1 - Circuit training on back, chest, glutes, quads, hamstrings, and abs. Exercise routine includes step-ups, pull-downs, chest presses on a stability ball and reverse lunges. Day 2 - Mat Pilates exercises for core strengthening. Day 3 - 40 minutes on the treadmill, stationary bike, and elliptical trainer. She ends her cardio routine with a 5 minute abs workout. Some days, she spends all 40 minutes of cardio to one machine, while on others she spends time on all 3. Day 4 - Circuit training as on Day 1, concentrating on biceps, triceps, hips...

She has a slim thighs, firm butt and toned arms without losing her femininity. Jessica do exercise under personal trainer’s guidance. Next is Jessica Biel’s Fitness Approach Persistence - Jessica Biel exercises for an hour each session and 6 sessions a week. In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning. Various Exercises (see image below) Do wrapping a rubber exercise band around both ankles and takes lateral steps. She also does sprint on the track. Not forget to mention martial arts and kickboxing. Opt For Compound Exercises - Jessica Biel does full body movement exercises. She trains with medicine ball. For example, she does a lunge with twists while she is holding the ball. Eat Enough - Contrary to belief, she does not cut down her diet. Instead of junk food, she eats organic and natural food. Jessica Biel’s Workout Regimen Warm Up - She does five-minute of warm-up on the treadmill, followed by three to fi...

Anybody have seen Ryan Reynolds on Blade Trinity? See his movie before on Van Wilder? What an amazing transformation. Rumor said that he gain 20 pounds of muscles and reduced body fat percentage from 11% to 3%. Is true or not, but the transformation so successful. Just compare the next picture. Next is his successful diet plan Eat More Smaller Meals As Reynold has to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat. Prepare Home Cooked Food Reynolds cook himself and he prepared the food in advance. For example, he would made Irish steel-cut oatmeal and freeze it. No more Carbs after 8 PM He ate much carbohydrates after his workout, but never after 8 PM Take Supplement Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin. Diet Menu Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” f...

Profile Name: Mike Mentzer Born: 1951 Eyes: Brown Hair: Brown Achievement 1971 Mr America - AAU, 10th 1971 Teen Mr America - AAU, 2nd 1975 Mr America - IFBB, Medium, 3rd 1975 Mr USA - ABBA, Medium, 2nd 1976 Mr America - IFBB, Overall Winner 1976 Mr America - IFBB, Medium, 1st 1976 Universe - IFBB, MiddleWeight, 2nd 1977 North American Championships - IFBB, Overall Winner 1977 North American Championships - IFBB, MiddleWeight, 1st 1977 Universe - IFBB, HeavyWeight, 2nd 1978 USA vs the World - IFBB, HeavyWeight, 1st 1978 World Amateur Championships - IFBB, HeavyWeight, 1st 1979 Canada Pro Cup - IFBB, 2nd 1979 Florida Pro Invitational - IFBB, 1st 1979 Night of Champions - IFBB, 3rd 1979 Olympia - IFBB, HeavyWeight, 1st 1979 Pittsburgh Pro Invitational - IFBB, 2nd 1979 Southern Pro Cup - IFBB, 1st 1980 Olympia - IFBB, 5th Books Mike Mentzer's High Intensity Training Program Contact Information Mentzer-Sharkey Enterprises,Inc. Joanne Sharkey, President PO Box 7000-PMB 706 Redondo Beac...

Nationality : Indonesia IFBB Indonesian National Championship, 1st Heavyweight & Overall, Best Bodybuilder (1994, 1996, 1997, 1999, 2000, 2002, 2007) ABBF/IFBB Mr. Asia (1995 & 1998) & Mr.ASEAN (1995) IFBB SEA Games Gold Medal (1997) MUSCLEMANIA WORLD, 1st Light Heavyweight & Overall Winner (1996) SUPERBODY WORLD PROFESSIONAL, Overall Winner (2000) MUSCLEMANIA WORLD PROFESSIONAL, Overall Winner (2000)