Owner: Fitness Guru URL:http://gurufitness.blogspot.com Join Date: Mon, 19 Feb 2007 13:18:20 -0600 Rating:0 Site Description: Fitness Guru is the largest FREE online resource of ways to build muscle and get fit that will have you looking and feeling better in weeks. Site statistics:Click here
Exercises for a Rock Solid Core 1970-01-01 00:59:59 Training your core means 2 things: a six pack toned to the max, and better posture. Here are some exercises that zero in on achieving both.- SitupsA classic move to build a solid core. Lie on the floor with your knees bent and facing upwards. Place your hands behind your head and slowly sit up so your chest is touching your knees. Pause and slowly return to the starting position.- CrunchesLie on the floor with your knees bent, facing upwards. Place your hands behind your head. Slowly roll upwards so you are almost half way from doing a complete situp. At the same time, bring your legs upwards to your knees are over the centre of your abs. Hold this position for 5 seconds, feeling an intense burn, then return to the starting position.- Hanging Leg RaisesGrab a pullup bar with a wide underhand grip. Lean back slightly and draw your knees up towards your chest in a controlled manor, keeping them locked together during the entire move. Hold this position for 5 seconds and then re Read more:Exercises
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Muscle Building and Strength Workout Routines 1970-01-01 00:59:59 We have covered a range of exercises to target various parts of the body. It is now time to construct a workout routine with which you can begin to achieve your personal goals.In this section we will address building muscle and increasing strength by performing a generic 6 day split routine. A word to the wise, if your muscles aren't screaming with effort half time time, your not making any worthwhile gains. Put maximum effort in to achieve the best results. Perform this routine in the morning.In this routine, perform 8-10 repetitions of each exercise if your goal is to increase muscle mass. Perform 4-6 repetitions of each exercise if your goal is to increase strength. Perform 10-15 repetitions if your goal is to get lean and toned. In each case, use a weight heavy enough so that the last repetition you do is an effort. Perform the exercises in the order they are listed, rest for 60 seconds between sets and 2 minutes between exercises.Monday (Arms and Abs)- Pressups (30)- Unde Read more:Building
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Cardiovascular Workouts 1970-01-01 00:59:59 It is important to supplement regular workouts with some form of cardio workout. Not only will this improve your overall level of fitness, it will aid in overall fat loss, make you feel better than you ever have done before and bring you closer to achieving your personal goals. A word to the wise though, the Fitness Guru operates a no gain without (some) pain policy, so be prepared to be put through your paces.RunningThe cheapest, easiest form of cardio exercise. It is recommended that to dramatically improve fitness levels, a combination of medium duration (e.g. 5km run) and HIIT (high intensity interval training) is performed. Here is a workout designed to use both techniques to their full and build fitness levels.Duration Run: You can either chose to run distances or against the clock. Set yourself a goal such as to run 5km, or to run for 40 minutes straight. Build up so you can achieve this goal consistently 3 times, then increase the distance or time in small increments. If Read more:Cardiovascular
Exercises for Boulder Shoulders 1970-01-01 00:59:59 Strong shoulders can help you perform to the best of your ability in many sports, predominantly those where turning and swinging is involved. Your buddy steps up and hits a good drive, you set up and hit a better drive. Easy. Here are some exercises to build shoulders even Arnie would be proud of.- Shoulder PressGrab a barbell with an overhand grip. Raise it up to your chest. Powerfully press the barbell straight up, rest for 2 seconds and then lower it back onto your chest slowly. Remember, keep your back straight and head up throughout the whole exercise.- Lateral RaisesGrab a pair of dumbbells and hold them at your sides with your palms facing forward. Powerfully raise the dumbbells up so your arms are parallel with the floor. Hold this position for 5 seconds, then slowly lower the dumbbells back to the starting position.- Front RaisesGrab a pair of dumbbells and hold them at your sides with your knuckles facing forward. Powerfully raise the dumbbells upwards in front of you Read more:Exercises
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Exercises for a Bullet Proof Chest 1970-01-01 00:59:59 A big chest, like a wide back is a symbol of absolute power. A strong chest will allow you to increase performance in a variety of sports, look great at the beach and give you a sense of confidence. Here we will focus on a variety of exercises that will help you build a shapely chest to be proud of.- Bench PressThe classic chest building exercise. Lie on a flat bench, and grab the barbell with a shoulder width grip. Lift the barbell off the supports and lower it until it almost touches your chest. Pause for 2 seconds and then power it back up to the starting position. It is useful to use a spotter whilst performing this exercise for safety reasons.- Incline Bench PressThis exercise targets the upper chest, that is great for overall symmetry. If you want to build a strong chest without looking like a huge bodybuilder, this is an exercise you should spend time on. Set an incline bench to 45 degrees and grab a barbell with a shoulder width grip. Bring the bar down across the top Read more:Exercises
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Health and Fitness 1970-01-01 00:59:59 In the age of the Big Mac, the Double Whopper and a whole lot of Supersizing, it seems most people ignore health and fitness. Obesity is a problem, fact. It's so bad that 1 in 4 people are seriously overweight and suffer from health issues.Being fit and healthy is easy. All it takes is a bit of commitment, a good diet and some decent knowledge, the latter of which can be found here.Let the Fitness Guru show you some simple tips to keep you fighting fit. Reading the guides about workout regimen and dieting will enable you to go the distance and look good in front of your rivals. You'll be a knockout!Are you ready? Then lets get started. Read more:Health
Exercises for Olympian Legs 1970-01-01 00:59:59 Exercising the legs is paramount in creating a balanced look and improving fitness. Not only will it help you build more overall muscle, you'll look great too. Here are some of the best exercises to help you develop impressive legs.- SquatsOne of the best overall muscle builders for the legs. Stand straight with either a barbell behind your neck or dumbbells at your sides. Slowly lower yourself until your thighs are parallel to the floor, pause and slowly press yourself back to the starting position. Remember to keep your back straight and look up during the entire exercise.- Leg PressesLie back on the leg press machine, place your feet on the platform firmly about shoulder width apart. Maintain a slight bend in the knees. Draw your knees back, lowering the platform and weights. Extend your legs and push the platform back to the start position.- Leg ExtensionsAn exercise that really targets the legs. Sit back in the leg extension machine with your ankles behind the supports. Read more:Exercises
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Exercises for a Monster Back 1970-01-01 00:59:59 Building a strong back is essential. Not only will it improve posture, it will help you dominate in most sports, thereby improving fitness levels. A wide, powerful back is like having a sign on your head saying "don't mess with me", so your overall confidence and how you feel about yourself will improve too. Here are some exercises designed to develop that very thing.- Overhand Grip PullupsAn essential exercise in building a huge back. Grab a pullup bar with an overhand grip. Pull yourself up until your chest is almost touching the bar, pause and then lower yourself back down slowly. Keep your legs crossed behind you during the exercise for stability.- Dumbbell ShrugsGrab a pair of dumbbells and hold them by your sides. Stand with your feel shoulder width apart and keep your back straight. Raise your shoulders to your ears without bending your arms. Pause for 5 seconds, then lower the dumbbells to the starting position slowly.- One Arm Dumbbell RowsBend over slightly so you ar Read more:Exercises
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Fitness Literature 1970-01-01 00:59:59 Aside from various recommended items of fitness literature which can be found here, you might want to look at the FREE ebooks listed below to broaden your knowledge. Remember that these have been written to prove specific points and are not set in stone, however they do provide a good overview of the issues they cover.Training Journal ebookWeight Loss ScamsUnlock your Muscle Gain Potential Read more:Literature
Healthy Eating 1970-01-01 00:59:59 Having a balanced, clean diet is fundamental in aiding fitness improvement. It can help in muscle building, weight loss and generally feeling better and achieving your personal goals. It is important to determine what "diet" means. Essentially it describes what you consume through eating and drinking, whether this be chicken breasts, steak or water.When most people hear the word "diet" they have mental images of people starving themselves thin, or eating disgustingly plain foods all the time. Indeed, diet is a buzzword nowadays, with many celebrity style fad diets circulating about. Prime examples of these are the Atkins Diet, South Beach Diet and the Pritikin Weight Loss Breakthrough. All of these diets claim to make weight loss quick and easy, and have you feeling better in a week by targeting and exploiting various aspects of nutrition such as protein, fats and the dreaded carbohydrates. The simple fact is that diets such as these do not work. How many people do you see "on Read more:Healthy Eating
Update: Skipping for Ultimate Fitness 1970-01-01 00:59:59 There has been much debate over whether skipping is actually a worthwhile form of exercise. It is a well known fact that many top boxers include skipping in their fitness regimes as it mimics the effort needed in a real fight.Take a look at THIS guy showing us all how impressive skipping can be. Undoubtedly he has spend many hours practicing his technique so he can perform these moves with total ease.Anyone who believes skipping is merely a waste of time should take note of this, as it is evident that skipping can improve co-ordination, speed and reaction. Take a look at a previous post about cardiovascular workouts to see what sort of skipping regime should be performed to improve your fitness and bring you closer to achieving your personal goals. Read more:Update
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Workout Regimes 1970-01-01 00:59:59 Workout regimes are the most important aspects of improving levels of overall fitness. It is important to establish goals from the beginning in terms of what areas you want to improve. Write down a list of 5 things you would like to change or improve about yourself, and put maximal effort into achieving those goals.We will discuss a variety of different workout regimes here, aimed at targeting specific elements of fitness. The main areas we will cover are:Increasing muscle mass through weight liftingIncreasing strength through weight liftingImproving overall cardiovascular fitnessImproving muscle definition through a weight lifting and cardiovascular trainingBy concentrating on any of these 4 key areas, with maximal effort and commitment, you will see big changes to your body in the areas of fitness they address, hopefully leading to achieving your own personal goals. Be prepared to see results in terms of:Getting strongerGetting muscularLosing weightGetting fitterFeeling better!Bu Read more:Workout
Fire Up The Grill 1970-01-01 00:59:59 Preparing and cooking good, clean muscle foods can be laborious task for some. However now there are many solutions on the market, in the form of grills.Everyone has heard of the "lean mean grilling machine" that is the George Foreman Grill
. This solution grills a variety of meats and other foods to perfection with minimal effort and maximum taste. Unlike many household grills, the George Foreman Grill drains fat that can potentially stick around making good, clean foods less appetising. Throw on a steak, some skinless chicken breasts, a corn on the cob or some fish. The George Foreman will keep your food moist and tasting like that of champions.Another worthwhile grill to take note of is the Hulk Hogan Ultimate Grill. This takes grilling to a whole new level with it's different grill types and large surface areas. A perfect solution for preparing and grilling lean meats and other muscle foods.So fire up the grill and exploit the benefits these machines have to offer. They wil
Fitness Equipment 1970-01-01 00:59:59 Looking to make a home gym? Want to buy a few bits on the side so you can do the nitty gritty at home? Here are some suggestions for equipment you might consider taking a look at and adding to your arsenal:Barbell and Dumbbell SetMarcy CR5N MultigymHigh Qualtiy Gold's Gym Workout GlovesMarcy Squat RackTechnofit Rowing MachineTechnofit Exercise BikeApollo Double Grip Medicine BallReebok Swiss BallLA Fitness Punchbag and DVDTechnofit Weight BenchGold's Gym Resistance Pack and Skipping RopeThese are just some basic ideas, it is up to you to decide exactly what aspects you want to explore within your own budget. Read more:Equipment
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Exercises for Big Arms 1970-01-01 00:59:59 There are hundreds of exercises for the arms, however we will concentrate a variety of different ones here that really maximise muscle and strength development.- Barbell Curls (Biceps)The standard exercise to build big biceps. Stand holding the barbell with your arms straight down by your sides, with palms facing outwards. Curl the barbell up towards you chest, pause and then lower it back down slowly.- Hammer Curls (Biceps)Another great exercise for the biceps and forearms. Stand holding a pair of dumbbells with your arms straight down by your sides, with palms facing inwards. Curl the dumbbells up towards your shoulders, pause and then lower them back down slowly.- Preacher Curls (Biceps)An exercise that is all about sculpting the biceps and adding terrific width. Sit with your chest against the preacher curls bench, with your armpits firmly hugging the top of the bench. Grab a barbell and extend your arms down fully to the floor. Curl the bar upwards, pause and then lower the Read more:Exercises
Fitness Foods 1970-01-01 00:59:59 Now you know the types of foods that are good for you, in addition to when and why you should eat them. Here are some generic menus to help you on your way. Packed full of Fitness Foods
, they will help you to build muscle, lose weight and generally feel better. There is an old saying "eat breakfast as a nobleman, lunch as a king and dinner as a pauper", this mindset describes the amount of food you should be eating at each meal, and is certainly evident here.Breakfast- Oats with milk, topped with raspberries, a glass of prune juice- Peanut butter on toasted bread, a glass of orange juice, a glass of milk- 3 Egg omelet with spinach and ham, a glass of prune juice- Oats with honey and milk, a banana, a glass of orange juiceLunch- 3 Egg omelet with spinach, toasted bread, Cottage Cheese- Tuna on toasted bread with olive oil, lettuce, 2 boiled eggs- Flame grilled chicken sandwich (on toasted bread) with mustard and spinach, sliced tomato- Pita bread with flame grilled chicken and avocad
Music for Fitness 1970-01-01 00:59:59 Music is an essential tool when performing exercise. It can set your mood, psych you up and determine a pace at which to exercise to. Here are some recommended workout tunes, so turn up the volume and feel the pump!Rocky (Gonna Fly Now)- Bill ContiEye Of The Tiger- SurvivorThriller- Fall Out BoyMy My My- Armand Van HeldenSay Say Say- Hi TackDanger Zone- Kenny LogginsTop Gun Anthem- Harold FaltermeyerBat Country- Avenged SevenfoldI Won't See You Tonight (Part 1)- Avenged SevenfoldScott Farcas Takes It On The Chin- Less Than JakeIs It Any Wonder- KeaneWhen You Were Young- The KillersMr Brightside- The KillersClosing Time- SemisonicKilling In The Name- Rage Against The MachineSandstorm- DarudeSlam- PendulumApollo 440- Ain't Talkin' 'Bout DubInsomnia- FaithlessIf I Cant- 50 CentShake Ya Tailfeather- Nelly/ P DiddyHate Me Now- Nas/ P DiddyTears Don't Fall- Bullet For My ValentineWake Up- Arcade Fire Read more:Music
Short Circuits? 1970-01-01 00:59:59 Circuit training is a quick and effective way of exercising many parts of the body in a short space of time. Many exercises can be incorporated into circuit training, using bodyweight or with the aid of free weights or weight machines. The aim of circuit training is to perform different exercises one after another with very little or no rest.The benefits of circuit training are that it does not always require expensive gym equipment, it can be done almost anywhere, it is possible to exercise different parts of the body in quick succession and it is easy to adapt to target various elements of fitness/ tailored to a specific sport.Generally speaking, it is better to undertake circuit training in an open space so that various different stations can be set up (either outside or in a sports hall). This allows for sprinting to be incorporated into the circuit thereby building fitness. Another advantage of performing circuit training in an open space is that a few people can make use of t Read more:Short
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Blood, Sweat and Tears 1970-01-01 00:59:59 With all the effort put in to exercising, it is not suprising that some unwanted odors may occur. We are talking about sweating due to rigorous exertion of the body. Put simply, here are some recommended solutions for personal hygiene to combat body odor and excessive perspiration:- Mitchum for Men- Old Spice Red Zone- Sure for Men- Nivia for Men- Adidas Sport- Lynx/ Axe DryFitness Guru recommends Mitchum for Men for it's top quality perspiration and odor prevention, in addition to excellent website marketing, and Old Spice Red Zone for the no- nonsense approach they take to personal hygiene. Read more:Blood
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Supersets 1970-01-01 00:59:59 Supersets are a great way to minimise time and increase the intensity of any workout. Supersets are when you move directly from one exercise onto another without any rest. To see the best results, opposite muscle groups should be worked, for example biceps and triceps, chest and back. After a while, your body and muscles become used to a set workout and stop growing. Performing supersets is an ideal way to kick start your body back into action. Here is an example superset routine designed by Sylvester Stallone himself:Monday and Friday- Overhand Grip Pullups to Wide Arm Pushups (Back/ Chest)- Incline Bench Press to Narrow Grip Pulldowns (Chest/ Back)- Dumbbell Punches to Rocky Runners (Shoulders)- Dumbbell Shrugs to Cable Press Downs (Back/ Triceps)- Leg Presses to Calf Raises (Legs)- Lunges to Leg Extensions (Legs)- Hanging Leg Raises to Broomstick Twists (Abs)Wednesday- Overhand Grip Pullups to Barbell Curls (Back/ Biceps)- Preacher Curls to Hammer Curls (Biceps)- Rocky Runners
Eye of the Tiger 1970-01-01 00:59:59 After a while, motivation can be a problem. Few people want to get up and go for a run when it's cold and raining outside, few are dedicated enough to get up at 8.30 and get down the gym. One sure fire way of staying motivated is to watch someone else do it. Without a doubt, Rocky is the one film that will make people feel like getting up and working out. The Rocky theme instills a sense of vigor, one that will ultimately lead to maximal effort in achieving personal fitness goals.Instead of being lazy and thinking "one day off won't hurt", buy Rocky and get yourself into gear!The Rocky AnthologyThe Best of Rocky SoundtrackThe Rocky Guide to LifeStallone: A Rocky LifeCheck out how Sly Stallone got in shape for Rocky, and how you can too.Sly Moves Workout Guide
Sports Shoes 2007-03-05 23:03:00 Wearing the right shoes whilst exercising or playing sports is important. Fact. Getting the right pair of shoes for your feet can save you from serious injury and minimise muscle strains/ pulls over time.If you are serious about exercising and are a keen athlete, or you just like to include running or any sort of activity where compression of the feet occurs, it is well worth seeing a specialist who will be able to analyse your running style and prescribe a pair of shoes specifically for you. Nowadays personalised inner soles can be ordered so that your shoe is correct to your footprint.If you choose not to invest in a new pair of sports shoes, here are some tips to minimise injury and save your feet and legs:- Purchase shock absorbing inner soles that will decrease the impact of running on hard surfaces- Alternatively, purchase "heels" that can be inserted into the shoe- Think about purchasing an ankle support if your shoes are not cut high enough- Stretch thoroughly before and afte Read more:Sports
New Exercises! 2007-03-30 19:57:00 After a short break, Fitness Guru is back and better than ever. Here are some new exercises that you could include in your workout regime. Be warned, they are lethal!- Sprinting on the spotSkipping is an excellent form of total body cardio; however, sprinting on the spot really gets your heartbeat up. Try short intervals of 5x30 second sprints followed by 1 minute of gentle jogging on the spot as a recovery. Hurts, doesnt it?- Pressup BurpeesGet into the pressup position and prepare for hell. Perform 1 pressup and immediately perform 1 squat thrust, then quickly get to your feet and perform a star- jump. That's 1 rep. Perform 3x10 reps.- 1 Arm PressupsA real show off exercise, but one that builds excellent upper body strength. The key to performing this exercise is to make a stable "tripod" with 1 arm and both your legs spread as far as possible. Get into the tripod position and place your free arm on your lower back. Slowly lower your body to the floor, pause and push yours Read more:Exercises
6 Week Six Pack 2007-04-02 21:09:00 Summer is almost upon us, but there is just enough time to shed that belly fat and build a six pack that will make heads turn your way. If you aren't interested in getting a six pack, you can still use this regime to tone up.This will be an Ab workout you can incorporate into your regular workout, preferably at the beginning as you might forget or, indeed, not want to perform the exercises at the end because you are tired. You will be performing the exercises 3 days a week, with a good cardio workout on the off days to really get your body pumping. It is the cardio that really sheds the fat, the exercises merely tone up your Abs, so it is absolutely necessary to do. Combine regular workouts with a good clean diet to see the best results.- Workout 1Situps (3x20)A classic move to build a solid core. Lie on the floor with your knees bent and facing upwards. Place your hands behind your head and slowly sit up so your chest is touching your knees. Pause and slowly return to the startin
Japanorama 2007-04-04 16:21:00 The Tabata Protocal is a Japanese training technique using body weight exercises that has been proven to improve fitness levels. Essentially, it is interval training with body weight exercises.Exercises that are used in the Tabata Protocal are Pullups, Prisoner Squats and Pressups. Here's how to do it:Perform underhand grip Pullups for 30 seconds, rest for 10 seconds and then change to overhand grip and repeat. Perform this series of exercises for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.Perform Prisoner Squats (slow squats with your hands behind your head) for 30 seconds, rest for 10 seconds and then repeat. Do this for 4 minutes in total. Rest for 90 seconds and then progress to the next exercise.Perform alternating Normal, Wide and Close grip Pressups for 30 seconds each, with a 10 second rest period in between sets. Do this for 4 minutes in total.After doing all exercises, finish with a small cool down and stretching period to avoid inj
Pressup for Big Biceps 2007-04-18 21:56:00 Normally the pressup mainly works the triceps, leaving the biceps as a secondary participant. This new move developed by the Fitness Guru really targets the biceps.Grab a pair of dumbbells and position them shoulder width apart on the ground. Get into the pressup position and take up an underhand grip on the dumbbells. Your knuckles should be facing the ground and your wrist should be facing forward. Slowly lower yourself to the ground, pause, then return to the starting position very slowly, so as not to injure your wrists.Perform 3 sets of 8 repetitions of this exercise.
Marine Breeze 2007-04-22 14:07:00 The Royal Marine
s are tough, no doubt. But what aspects of fitness do they use to get into such good shape? Apart from the miles of running they do, body weight exercises are paramount. Here is a workout they use to gauge who has what it takes to become a Marine. Do you?- WarmupBleep test (shuttle runs between 2 lines, 20 metres apart, at a pace dictated by bleeps, beginning at level 1), Level 11 Minimum.- Pressups60 pressups performed none stop, at a rhythm of 1 second up, 1 second down.- Situps85 situps performed none stop, at a rhythm of 1 second up, 1 second down.- Overhand grip Pullups10 overhand grip pullups, at a rhythm of 1 second up, 1 second down.Perform the body weight exercises 1 after the other, with 90 seconds rest in between.If you can do all the above, think about signing up! Well done. Read more:Breeze
Small Changes, Big Results 2007-04-30 21:31:00 There are many small changes you can make to your workout and fitness regime that will yield huge results. The following is a list of such changes:- Run UphillSimple, but effective. Running uphill requires more effort than on flat, consequently working your body harder and improving fitness. The more you run uphill, the quicker you will improve fitness.- Exercise before BreakfastHave a glass of water and off you go. Exercising before breakfast really stokes the fire and burns more fat as a result.- Squeeze when you Bench PressWhenever performing a Bench Press, squeeze your arms and chest so it feels like you are bringing them together. This move really builds a rock solid chest.- Alternate arm position on SitupsThe smallest change in arm position will exercise different muscles in your core. Try situps with the traditional hands behind the head position; with your arms crossed on your chest; with your arms extended out above your head and with your arms extended out to your sides Read more:Small
Bear Necessities 2007-05-21 16:28:00 Everyone needs a word or 2 of encouragement now and again, and most definitely someone to look up to. An example of just such a person is Bear Grylls, a British explorer and, quite frankly, a modern day hero among men."Bear spent three years with the British Special Forces. During this time he had a horrendous parachuting accident whilst in southern Africa and broke his back in three places. Yet two years later, after severe rehabilitation, he overcame the odds to become the youngest British climber ever to reach the summit of Mount Everest and return alive."Quite an achievement, and clear demonstration of what setting goals for yourself, and having the strength of mind and character to fulfill them can do for you.To find out more about Bear Grylls' fascinating story and what he's up to now, check out his website here.
Background in Supplements 2007-05-21 09:58:00 There are many opinions in the fitness world about supplements. Some claim you can get "massive" in days taking them, whilst others suggest they can do you some serious harm. With all this confusion, the fitness guru thought it best to invest some time in giving you some good background information in supplements. A great deal of quality background information about supplements can be found here.Here is some good background information on Creatine.More and more supplements enter the market every month, promising great sounding benefits; however it is up to you to know what you want to be putting in your body. If in doubt consult your doctor before starting any supplement program.
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