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Toning And Firming Part 6-Friday's Workout 2007-08-31 15:00:00 this is the last day of the week for your workoutfeel ACCOMPLISHED and PROUD?YOU SHOULDTake Your Protein Shake (Optional)10 Minute Warm-Up ExercisesCARDIO Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.Rest for five minutes.BI'S AND TRI'S2 sets of 10. You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com .Alternate Incline Dumbbell CurlExercise DataMain Muscle Worked: BicepsOther Muscles Worked: NoneEquipment: DumbbellMechanics Type: Isolation Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.Incline Inner Biceps CurlExercise DataMain Muscle Worked: BicepsOther Muscles Worked: NoneEquipment: DumbbellMechanics Type: Isolation Tips: Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbell Read more:Friday
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Toning And Firming Part 5-Thursday's Workout 2007-08-30 15:00:00 :)TWO MORE WORKOUTS TO GO:) If by now you are tempted to say "I did almost all week, I'll rest this day"-DON'T EVEN THINK ABOUT ITthis is where CONSISTENCY comes into play and a new keyword-PERSEVERANCETHE GOAL IS TO TONE AND FIRM BY GETTING A COMPLETE BODY WORKOUTIf at this point you are feeling pain, I suggest you use sportscreme before and after your workouts. Take Your Protein Shake (Optional)10 Minute Warm-Up ExercisesCARDIO Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.Rest for five minutes.QUADS AND HAMS2 sets of 10.You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com . Dumbbell Squat To A BenchExercise DataMain Muscle Worked: QuadricepsOther Muscles Worked: Hamstrings, CalvesEquipment: DumbbellMechanics Type: Compound Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you ma Read more:Toning
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Toning And Firming Part 4-Wednesday's Workout 2007-08-29 15:00:00 YOU ARE ALMOST AT THE END OF THE WEEKTHIS IS A SOMEWHAT EASY DAYTake Your Protein Shake (Optional)10 Minute Warm-Up ExercisesCARDIOWalk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.Rest for five minutes.GLUTES2 set of 10.You can choose from numerous exercises in the bodybuilding database at BodyBuilding.comButt Lift (Bridge)Exercise DataMain Muscle Worked: GlutesOther Muscles Worked: NoneEquipment: BodyOnlyMechanics Type: Isolation Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!Leg LiftExercise DataMain Muscle Worked: GlutesOther Muscles Worked: HamstringsEquipment: BodyOnlyMechanics Type: Isolation Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is t Read more:Wednesday
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Toning And Firming Part 3-Tuesday's Workout 2007-08-28 15:00:00 :) Alright, you're on Tuesday
, give yourself a pat in the back for yesterday :)Take Your Protein Shake (Optional)10 Minute Warm-Up ExercisesCARDIO Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.Rest for five minutes.ABS 2 sets of 10.You can choose from numerous exercises in the bodybuilding database at BodyBuilding.comIMPORTANT: Do not get discouraged if you cannot do some of the exercises. I recommend you do crunches, russian twist, flat bench leg pull-in and flat bench lying leg raise until you feel comfortable trying the other ones.CrunchesExercise DataMain Muscle Worked: AbdominalsOther Muscles Worked: NoneEquipment: BodyOnlyMechanics Type: Isolation Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly Read more:Toning
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Toning And Firming Part 2-Monday's Workout 2007-08-27 15:00:00 Choose your best time to do your workout. Give at least one hour per day Monday
-Friday. My best time is in the morning because you jumpstart your metabolism to give you energy all through the day which will in turn make you burn calories more efficiently, even when resting. Right before you start your workout, take your protein shake then do 10 minutes of warm-up exercises to prepare your muscles for the workout and to prevent injuries. You can omit the protein shake if you'd like, but do not omit the warm-up exercises. What protein shake does is give you a boost for creating muscle faster.CARDIO You can do this at home or at a favorite workout place.Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile. Rest for five minutes. Get prepared for a resistance training workout. CHEST For this type of workout, you just need a workout bench and two dumbbells of five pounds. Remember, the goal is to tone and firm, not to increase muscle Read more:Toning
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Toning And Firming 2007-08-27 15:00:00 Hey, friends, I hope this helps you reach your goals.For those of you who would like to lose weight while at the same time looking to tone and firm your body along the way, I have written this specifically for that purpose. This is the method I use and it works for me, give it a try and let me know what you think. Remember, in order to be successful you need to be consistent-that is the key to whether you will see results. Patience is the second key. Read more:Toning
Why Not Protein Shake? 2007-09-24 12:00:00 There is so much debate on whether protein shakes are really necessary to a workout program. More so, there is a greater debate on whether women should be taking these supplements. Personally, I am a strong believer in protein shakes being a part of my workout program. In this article I aim to explain why.Protein shakes are infused with protein, often in the form of whey, soy, or egg. It should be the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, or lose weight and fat and get lean. Increasing your protein intake increases your chances of losing weigth when you're working out. And it also is a quick and tasty way to get a high-quality source of protein without a lot of extra fat or carbohydrates.Most women today do not understand the importance of having lean muscle mass and are too scared of developing large, bulky muscles that would make them look manly. They do not actually realize how hard it is to achieve and build large Read more:Shake
15 Of The Most Ridiculous Excuses Not To Exercise 2007-09-20 12:00:00 These are probably the most irrelevant reasons people give for not starting a workout program. And I once was one of those people. So...Being There, Done That...And It's A No Go.1. I do not have enough time.2. I had a long day at work.3. I have the fat gene.4. I was meant to be fat.5. I ate too much.6. My medication makes me fat.7. Stress makes me fat.8. My husband/wife makes me fat with all his/her nagging.9. I'm married now...I have children now...I'm dating.10. I'll start tomorrow...the 15th...on the 1st...on New Years Day.11. Diets don't work.12. Poor people get fatter.13. My shoes are too old...My shoes are too new...I don't have shoes for exercising.14. I have an I.Q. of 175, and it wouldn't be fair to have brains and brawn.15. I don't want to perpetuate a hollywood stereotype that young girls have to live up to.EVERYDAY YOU GIVE AN EXCUSE NOT TO EXERCISE, IS A DAY'S LOST IN GETTING CLOSER TO YOUR GOAL...EVERYDAY YOU FOLLOW YOUR WORKOUT PROGRAM, IS ONE Read more:Excuses
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My Favorite Warm-Up Exercises 2007-09-14 14:00:00 Before I start my work-out sessions, I do the following warm-up exercises: Ear To ShoulderSit on a flat surface with legs crossedExtend arms over legs with palms facing upwardGently bend your neck in attempts to touch your left ear to your shoulderStop when a stretch is felt in the right side of your neckHold position for 10 secondsReturn to starting position-neck in midline positionRepeat above stretch 9 more timesGently bend your neck in attempts to touch your right ear to your shoulderStop when a stretch is felt in the left side of your neckHold position for 10 secondsReturn to starting position-neck in midline positionRepeat above stretch 9 more times Shoulder ShrugSit on a flat surface with legs crossed Extend arms over legs with palms facing upwardGently move your shoulders upward in attempts to reach the lower part of your earsHold position for 10 secondsReturn to starting positionRepeat above stretch 9 more timesCalf StretchStand an arm's-length from the wall or a supportLean Read more:Favorite
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9 Reasons Why You Should Do Warm-Up Exercises Before Your Work-Out Sessions 2007-09-14 12:00:00 Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenous activity. One of the ways it achieves this is by helping to increase the body's core temperature, while also increasing the body's muscle temperature. By increasing muscle temperature you're helping to make the muscles loose. An effective warm-up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons, and joints for more strenous activity.Therefore, the benefits of warm-up exercises are the following:1. The prevention of injury.2. The improvement of performance.3. The reduction of muscle stiffness.4. Allows the heart rate get to a workable rate for beginning exercise.5. Increased blood flow through active tissues as local vascular beds dilate,i Read more:Exercises
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About The Work-Out Sessions 2007-09-07 17:00:00 The work-out method that I have shown you in my blog is a method that I feel comfortable doing, that I feel is helping me, and one that I enjoy. However, within three months or so I will change the pattern (type of exercise, amount of sets or reps, jog/walk frequency of cardio training) because I do not want my body to get too comfortable that my work-out becomes ineffective. And you can modify your work-out in so many different ways-there is no one perfect work-out. But yes, you do need to incorporate cardio and resistance training together to get maximum results. Read more:Sessions
The Wonders Of Omega-3 2007-09-28 17:00:00 Along with taking protein shakes as a supplement to my diet and work-out program, another supplement I also take is in the form of fatty acids, specifically Omega
-3 fatty acids. These supplements help in weight loss, as well as having numerous other benefits.Omega-3 fatty acids are a specific type of unsaturated fat that the body cannot manufacture on its own, so they must be obatained from food. There are three types of Omega-3 fatty acids that are important in human metabolism:1. a-Linolenic Acid (ALA)2. Eicosapentaenoic Acid (ELA)3. Docosahexaenoic Acid (DHA)ALA is considered to be an essential nutrient. Essential nutrients cannot be synthesized by the body, they must be consumed in food products. Both ELA and DHA are non-essential, but can be synthesized using ALA as a starting point. Foods with the highest concentration of Omega-3 fatty acids can be found in flaxseeds, walnuts, tuna, shrimp, salmon, soybeans, halibut, cauliflower or cabbage, or you can take it in the form of softg Read more:Wonders
Get Those Abs On Track 2007-10-10 10:00:00 Achieving the desired "six pack" is actually alot of work. But when you do achieve it, it becomes very valuable to you, something like a "work of art".There are three important components to achieving a "six pack" and they are:1. Eating Behavior2. Resistance Training3. Cardio TrainingEating BehaviorKeep Metabolism SteadyEating one small meal (potato, salad, etc...) every three hours that you are awake will not speed up your metabolism, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Eat BreakfastSkipping breakfast messes up your concentration and other mental functions. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 or more hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Try ce Read more:Track
The Secret Behind A Firmer Chest 2007-10-05 12:00:00 A goal that most women have is to make the chest look bigger and firmer. Whether we express it or not, I think that the above statement is representative of all women. We definitely do not want them to lose the perky shape or to sag. So hopefully this article will help by giving tips on how to avoid this.First of all, lets go into the reasons of "Why the sagging"? Some of us tend to believe that the breasts start sagging after pregnancy or because of breastfeeding. Sagging breasts are a common result of aging and gravity. It is determined by skin elasticity, genetics, and weight gain as well. I should mention that large breasts will sag easier obviously because gravity is pulling them down more. So in essense a woman can have sagging breasts regardless of pregnancy or breastfeeding.Having said that, lets talk about the idea of making them look bigger. Your breasts are actually made up of fatty tissue, so their size depends upon how much fat you tend to store there, which calls in facto Read more:Chest
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