OneLastRep.com

By: Danna Schneider

If you’re a woman, you’ve most certainly heard of the phrase “saddle bags” which is a euphamism (if you can call it a euphamism) for those stubborn pockets of fat that tend to accumulate on women around the outsides of there thighs, creating, well, a look of saddle bags.

Yep, it’s taken from those convenient bags that hang off the sides of motorcycles to hold items, on either side of the motorcycle, and it’s the perfect way to describe these pockets of stubborn fat that so many women have, because in a nutshell, that’s what they look like.

These pockets of extra fat are what give women a womanly shape and curve to their body, but they can also be large and distracting, and give a woman a pear shape, or simply make a woman’s body look disproportionate when they grow out of control, usually in relation to when we gain weight or take a really long time off of going to the gym or working out. Many times, saddle bags are hereditary.

I for one, inherited them from my mother and my grandmother, who are skinny, but they’ve always had that extra pocket of fat on the thighs, so it’s always been a problem area for me, especially when I put a few pounds on, because that’s exactly where those extra pounds all like to go - to the thighs.

I know there are some of you out there who are reading this and going “yes!”, I have the same problem, and yes it does run in my family on the women’s side! But take heart, there are some exercises you can do to help minimize the look of saddle bags on the sides of your thighs, and of course a low fat and quality protein diet always helps as well, so the fat cells shrink and in turn shrink this area.

Exercises cannot completely eliminate saddle bags on their own. Yes, they can help to pull them in and tone them, resulting in a smaller, more compact appearance, but you also must watch your diet. Isn’t this always the unfortunate truth of shrinking any part of our anatomy though?

OK, now let’s talk about some simple aerobic machine exercises we can do to help minimize the appearance of large thighs, AKA saddle bags. A very simple one is to use the elliptical machine and slightly turn the feet out as if you are walking like a duck.

Turning the feet out helps to isolate the area on the sides of the thighs, and the aroebic activity combined with the isolation of the muscles in this area can help to pull and sculpt the saddle bag problem area. The elliptical machine is one of my favorites for helping sculpt and tone my buttocks and thighs, without bulking them up, and they are great for helping sculpt this problem area as well.

Also, going backwards on the elliptical can help sculpt out this area as well, if you can, with pointed out feet, but if it’s too uncomfortable, just go backwards for a few minutes without inverting the feet. Every little bit of diversification in positioning will help this area.

Running on the treadmill or even walking doesn’t compare to the elliptical if you want to concentrate on the thighs, because the elliptical’s motion is much more conducive to working this area since it is a half circle motion, and this targets that tiny area much better and more effectively.

Now, onto some more simple isometric-style exercises that you can do anywhere. You don’t need any equipment for these, just a little endurance and muscle to power your way through them like a champ, all the while thinking of how toned your thighs are going to look by doing them consistently, and how you’ll fit into those jeans without getting stuck at the thighs when pulling them on.

This one is a great one, and one of my favorites currently because it sounds easy, but when you start doing it, you will see that it is truly a great isolation exercise.

Begin laying on the floor (either a carpeted floor, or get a yoga mat or a mat with cusioning to protect your back and vertebrae). Put both of your legs straight up into the air, so that your body looks like it is at a perfect ninety degree angle. Now, put the bottoms of your feet together.

This will create a slightly pigeon-toed look and may not feel very natural at first, but bear with me. Making sure you keep the bottoms of your feet together the whole time, slowly pull the legs down, almost as if your legs are one mechanism, moving up and down, in a diamond shape.

Bring them straight down to the juncture of your thighs, all the while keeping the bottoms of your feet together. You should feel some sort of isolation of the sides of your thighs, and if you don’t you may be performing the exercise incorrectly, so re-assess your positioning and technique.

After you bring your legs down, then begin to start moving them up, with your feet still velcroed together, and bring them to a straight up position again, maintaining the bottom of the feet touching.

Do as many as you can. When you get good at this exercise, you can begin to do a slight variation of it, and move the legs out from the body, going at more of a one hundred ten degree angle than a ninety degree one. You will still feel the isolation, your just working a slightly different area of these stubborn saddle bags.

Next are the more obvious choices that help wittle away that stubborn thigh fat, and those are the infamous and dreaded lunges. Yep, lunges are one of the best exercises you can do for those stubborn fat pockets that accumulate around your thigh areas.

Some of my favorites that I do a lot when I notice my thighs are starting to be the sticking point for my jeans not fitting, is the side lunge. If you repeat the lunges around eight times for three sets, this is a good way to not only burn fat and sculpt out muscle, but also to keep the calorie burning up and create what’s called muscle confusion.

Side lunges look like forward lunges or squats, only one leg is straight out to the side, planted on the floor, while the other knee is bent, toes facing out to the other wall, away from you, and you are lunging so that the isolated area is the side of the thigh rather than the quadriceps or buttocks.

They are hard to do for many women, but I promise you, if you continue with them and stick to it, you’ll be doing three sets of eight lunges in no time at all, if not more, and you’ll be on your way to a much smaller upper thigh area!

Danna Schneider is the cofounder of http://www.dietingmagazine.com , where you can find information on weightloss products, fitness equipment and diet reviews, and dieting tips for losing weight. She also founded http://www.fitnessnewsmagazine.com , a site dedicated to the latest offerings and breakthroughs in weight loss and fitness, with the latest reviews of new fitness equipment and accessories and workout reviews.

FitnessDude :: Oct.31.2007 :: Weightloss, Fitness, Workout :: No Comments »

By: David Monyer

What is it?

Whey protein is one of the two types of protein found in cow’s milk. Milk is approximately 87% water and 13% milk solids. The milk solids are comprised of fat, lactose, protein and a small amount of other minerals. The protein portion of the milk solids is approximately 80% casein protein and 20% whey protein.

Whey protein is digested by the body much faster than casein and more closely resembles human milk, which makes it the most nutritious protein available.

Where does whey protein come from?

As mentioned above, whey protein comes from cow’s milk. To make whey protein supplements, the whey protein is separated from the fat and lactose, using one of several methods in order to create a powder of concentrated whey protein.

What is whey protein isolate?

Whey protein isolate is a more expensive form of whey protein. Whey protein isolate contains 90% or more protein and very little fat compared to whey protein concentrate, which could contain between 29% and 89% protein. The primary difference between whey isolate and concentrate is that whey protein isolate is made from a longer filtering process.

How is whey protein made?

Ion exchange is one method used to make whey protein. When the casein or curd and milk fat are separated from milk in order to make cheese, the remaining liquid whey goes through a series of filters to separate the whey protein from lactose and other ingredients. This concentrated liquid whey then enters an ion exchange vessel, which then uses electrical charges to purify the whey protein. The purified whey protein is then dried to remove moisture.

Why is whey protein so popular?

Whey protein is extremely popular among bodybuilders for several reasons. The biggest reason is because whey protein is the most complete, and most quickly digested protein available. It has the highest biological value and contains branched chain amino acids, which are critical in building muscle mass. The second reason why whey protein is so popular is because compared with other proteins, it is much less expensive.

Who can benefit from supplementing with whey protein?

Anyone involved in sports activities, especially bodybuilding, will benefit greatly from supplementing properly with whey protein. In addition to supplying the body with all the essential and nonessential amino acids, whey protein is especially rich in naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These particular amino acids are used directly by skeletal muscles, and therefore are in great demand during exercise or strenuous sports activities.

How much whey protein should I take?

Your daily intake of protein should be between 1 and 1.5 g of protein per pound of body weight. This means a 200 pound bodybuilder, should be consuming 200 to 300 g of protein each day. This amount should be divided up into at least 5 or 6 feedings. Two or more of your protein meals should be made up of seafood, beef, chicken, milk and other dairy products. The remaining feedings can consist of protein shakes made with whey protein. If your goal is in the middle of the range, and each feeding should consist of 40 to 50 g of protein.

The majority of whey powder supplements contain about 22 to 24 grams in a serving. Most whey protein supplements also come with a scoop that is equal to one serving, therefore, each shake should consist of two scoops of whey protein.

David Monyer has over 20 years of bodybuilding experience, making most of his muscle gains in his basement gym, and various clubs and gyms over the years. For more information and well researched sites to purchase equipment and supplements, visit http://www.RockSolidBodybuilding.com.

FitnessDude :: Oct.31.2007 :: Supplements, Nutrition, Bodybuilding :: No Comments »

Lucious Lopez is probably one of the best adult stars….and while this post is R rated and not X …..I’d have to say I’m still highly motivated to go to the gym right now. Come watch this bubble butt beauty get her workout on.

FitnessDude :: Oct.31.2007 :: Sexy Fitness Videos :: No Comments »

Here’s a video of Carmen Electra in one of her hottest routines ever - strip aerobics. Stripping is one of the best all-around fitness routines simply because it’s movements utilize the whole body. Carmen Electra shows you how to have a great workout, good fun, and feel sexy all at the same time.

FitnessDude :: Oct.30.2007 :: Sexy Fitness Videos :: No Comments »

This is a killer Arnold Schwarzenegger workout montage. Arnold was and most likely still is one of the most intense and dedicated bodybuilders of all time. This video proves it as you can see the raw intensity and determination on his face.

FitnessDude :: Oct.30.2007 :: Arnold Schwarzenegger :: No Comments »

By: David Monyer

I have always had trouble developing my forearms to match my upper arms in muscle size. Several months ago, I started to use a home made wrist roller, which is an old but very effective forearm exerciser This is a simple device you can make with things you can find around the house. As you will see, the reason people don’t use this exercise much is because it is quite painful to perform due to the intense burn it causes in the muscles!

I personally have always struggled with developing my forearms to match my upper arms. I have recently started to use one of the oldest forearm development tools, called the wrist roller. This is a simple device that can be made with things that most people can find around the house, and yet in my opinion is one of most effective forearm developers ever devised. As you’ll soon see, the reason a lot of people don’t use this exercise is because it is quite painful to perform as it develops a deep burn in the forearm muscles very quickly!

This simple device can be made with a broom handle and a 5 foot length of rope.You can see pictures by clicking the link at the bottom of this article.

You can also go to Home Depot or your nearest home center and buy and 18 inch long wooden dowel that is between one and 1 1/2 inches in diameter. Using a quarter inch bit, drill a hole in the middle of the dowel. Next feed one end of a length of rope (about five feet long should do it) through the hole you drilled in the dowel and tie a knot in the end big enough to prevent it from being pulled back through. The next thing you’re going to do is to tie either a small dumbbell or a 5 - 10 pound barbell plate to the other end of the rope. Adjust the length of the rope so that when you hold the dowel in your hands and extend your hands straight out in front of your body, the dumbbell or barbell plate is just barely touching the floor.

Now you have made yourself your very own wrist roller exercise device! To perform the exercise, hold the dowel straight out in front of you with both hands and start to roll it either way, moving only at the wrist until the rope is wrapped completely around the dowel and the weight has been lifted all the way up until it stops. Now slowly roll the dowel the opposite way to lower the weight.

It is very important that you keep the weight under control, and do the movement relatively slowly. Do not move your arms, only your wrists for maximum effect.

When the weight is lowered all the way down to the bottom, keep turning the dowel in the same direction, and it will start to roll back up. Keep rolling it in that direction until the weight comes up to the top once again. Now reverse the direction and lower it to the bottom. This completes one rep.

You can do this exercise in a variety of ways. The method outlined above is my preferred technique. It can also be performed while resting your elbows on something to support your arms so that you can focus more on your forearms and leave your deltoids out of it. Another method is to stand on a chair or bench, and instead of extending your arms out in front of you just allow your arms to hang down in front of you and roll the weight up and down in that manner. If you follow the rolling technique I have outlined above, you’ll get a thorough workout of both the back and front of your forearms. If you do it correctly, you will quickly start to feel the pump and the burn that is so effective in building forearm strength using this device.

Unless you already have incredible forearm strength and endurance, you will notice that it doesn’t take much weight to fry your forearm muscles! I would recommend performing three or four complete reps of this exercise at least three times a week at the end of your workouts. Always do this workout last because you will greatly diminish your ability to lift weights for any other exercise! Or if you don’t have a workout that day, just do it before you go to bed. Just make sure you don’t do it right before you’re going to need your hands for something like typing!

I also recommend that you do not use this exercise as your entire forearm workout. I only suggest that this is an excellent additional movement that will really add mass and strength to your forearms if that is a problem area for you or if you really need to increase your forearm strength for some kind of sports activity.

A good complete forearm workout should include standard wrist curls and reverse wrist curls for three sets of 12-15 reps for each of the two exercises. Finish the workout with wrist rollers and you will experience a most incredible pump that will trigger new muscle growth!

I personally have noticed greater endurance, strength and size in my forearms in just a few short weeks of performing this exercise. Try it for a month and see if you experience similar results. you won’t be disappointed!

Please keep in mind that successful bodybuilding training requires proper nutrition. You must provide your growing muscles with the proper vitamins, minerals and protein.

Protein is by far the most important nutrient to a bodybuilder. You must consume 1 to 1.5 grams of high quality protein per pound of bodyweight every day to make quality muscle gains. This could mean 200-300 grams per day for most bodybuilders. Good sources for this protein are animal meat, like beef, chicken and turkey as well as milk and eggs.

David Monyer has been bodybuilding for more than 20 years and has written numerous articles on supplements, training and equipment. Please visit his website for more information and sources for all your bodybuilding needs. http://www.rocksolidbodybuilding.com

FitnessDude :: Oct.30.2007 :: Fitness, Bodybuilding, Workout :: No Comments »

By: Darren O Connell

When it comes to exercises for the abdominal muscles you’re spoilt for choice, there are so many to choose from. That’s great but which ones are the most effective is the question and in what order. There are many ineffective abs exercises out there, so it is important to spend time and energy only on the ones that will actually work.

Try these effective exercises for RIPPED abs:

Crunches – Lie on an adjustable abs bench with roller pads. Set it to 30° Wrap your legs around the roller pads so that your legs are locked into place. Your head should be lower than you legs. Keep hands crossed at chest. Raise your head and shoulders off the bench. Contract your abs for a count of two at the top position. Reps – 15 12 10 8 8

Hanging Leg Raises – Hang from a chin bar with toes pointing straight ahead. Raise legs up to just above 90° Hold for a count of 2. Return to start position. Don’t use momentum to swing your legs up. Reps – 15 12 10 8 8

Lying Leg Raises - Lie on a 40° angle bench and grab the bench behind your head with both hands. Raises legs quickly to 90° Hold the position for a count of 2 while contracting the abs. Reps – 15 12 10 8 8

Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.

Here’s how it’s done:

The above three exercises are done as one giant set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next. Do 1 set of Crunches for 15 reps followed immediately by 1 set of Hanging Leg Raises, then onto the Lying Leg Raises.

Rest for 1 minute and repeat the giant set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. Then 8 reps and then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.

That’s it. Do this twice a week and you should notice a big difference in a few short weeks. If you’re looking for more detail on how to Firm and Flatten your Abs then visit http://www.abs.explosivemusclegrowth.com

Darren O Connell - has over 20 years experience in Muscle Growth, Health, Fitness, Fatloss & Nutrition http://www.abs.explosivemusclegrowth.com - www.explosivemusclegrowth.com www.flab-u-loss.com

FitnessDude :: Oct.29.2007 :: Health, Fitness, Workout :: No Comments »

By: Tim Kauppinen

For more than 20 years as an athlete and coach, I had used stair workouts with great success. So, when I first came across Virgil Aponte’s information, I thought that I knew everything there was to know about stair training. What could a P.E. teacher from New York City possibly teach me anyway&

But, the more I read information from Mr. Aponte, the more I became impressed with what he had to say. So impressed, that I decided to give his Ultimate Stair Exercises For Fitness and Weight Loss a fair shot. Good decision on my part.

First, let me tell you that Virgil is far more than your average, ordinary gym teacher. He has also worked as a personal trainer in New York City for over 12 years and a high school physical educator for over 10 years. During these years he has helped hundreds of people from all walks of life reach their strength, fitness and health related goals.

Not only that, but in 2001 Virgil served as a baseball/conditioning coach with the New York Mets Summer Instructional Baseball Academy in Queens New York. Here he got the opportunity to work along side major league baseball coaches and players like Mookie Wilson, Howard Johnson, Bobby Ojeda and Cookie Rojas teaching baseball skills and concepts to kids ranging from 7 to 15 year olds.

Plus, in 2002 Virgil served as an assistant with the WNBA New York Liberty’s strength and conditioning staff… the same year the Liberty won the Eastern Conference Finals and played the Los Angeles Sparks in the WNBA finals. This background and experience come across in Virgil’s stair training product.

Here are the top 3 reasons that I recommend it.

1. I was excited to see that Mr. Aponte is a believer in using “real stairs” whenever possible – not jump on the latest and greatest stair climbing machine at the gym. Like me, Virgil says that these machines are O.K., but won’t give you the same results as actually moving your body weight up a real flight of steps. The experience just doesn’t compare – and neither do the results. For weight loss, muscle building, cardiovascular fitness, functional strength (or all of the above) these workouts will get you where you want to go.

2. I am also impressed with the progressions demonstrated on Virgil’s DVD’s. This makes the exercises powerful for you no matter what your current state of fitness. Whether you’re trying to get into shape or already performing at a high level, there are stair exercises to take you that next step. Young and old, man or woman, the progressions can move you safely from beginner to advanced – continuing to challenge you as you reach new levels of success.

3. Finally, there is enough variety in the Ultimate Stair Exercises For Fitness and Weight Loss program to keep your workouts motivational and fun for a very long time. Runs, hops, jumps, lunges in a huge number of variations and difficulty levels are presented in easy to follow demonstrations by Mr. Aponte himself. (He even includes one of my all-time favorite exercises – the stage jump - not to be confused with the stage dive…). The detail is at just the right level – giving you information on why you should use proper techniques without getting too bogged down in boring, scientific details…

All in all, I believe the Virgil Aponte has succeeded with this product to fulfill his mission of giving and sharing knowledge of strength and health with people anywhere and everywhere. If you’re looking for “real world” exercises that work (and can be done in just a few minutes just about any place you’ve got a couple of stairs), then I highly recommend you give the Ultimate Stair Exercises For Fitness and Weight Loss program a try.

Tim Alan Kauppinen, or Coach K, has over 20 years experience as an athlete and coach. He has developed champion athletes across multiple sports through speed training, strength improvement and conditioning. Coach K is the author of the Uphill Fitness Training, and publishes a FREE daily training email newsletter. Tim can be contacted through his ageless, high intensity fitness training website at http://www.makesyoufast.com

FitnessDude :: Oct.29.2007 :: Weightloss, Fitness :: No Comments »

The title says it all. This girl is in great shape, and makes us all want to hit the gym a little more often!

FitnessDude :: Oct.25.2007 :: Sexy Fitness Videos :: No Comments »

By: Ricky Hussey

New bodybuilders very often overlook bodybuilding neck exercises. Others however, include neck exercises only at the end of a workout session and consider it to be of lower priority. They concentrated on building the abdominals, chest, biceps and shoulders to get the nice v-shaped sculptured look. However, their overall appearance does not look balanced, as the neck is “pencil-thin”. The neck is the most neglected muscle.

In clothing, a bodybuilder with a thin neck cannot be differentiated from a non-bodybuilder. A thick neck proudly announces that you have rippling muscles beneath the clothing. When you work on your neck muscles, other muscles such as the traps and back muscles are affected, which help contribute towards a more symmetric look from the back and front.

Isometric and head-harness exercises can build and strengthen the neck muscles. In a standing position, with your right hand on your head, contract your neck muscles and push your head to the right, and hold and resist for 15 seconds. Repeat a few times and then with the left hand. Next, with body hands behind your head, try to move your head back, hold and resist for 15 seconds.

Attach a suitable weight to the head harness. With your hands on your leg and when seated, raise your head in a semi-circular motion, as far as you can.

Another exercise is to lie down on edge of the bench, hold a flat barbell weight at your forehead with your hand, and raise your head in a semi-circle motion, as far as you can. Next, return to the original position and repeat a few times. Repeat, with your stomach on the bench and with the weight held at the back of your head.

The shrug is also another effective neck exercise to build the trapezius region and back of the neck. With a dumbbell in each hand, perform the shrug by moving your shoulder upwards.

Bodybuilding neck exercises should be included into your workouts. It is best to allocate a separate day to work on the neck muscles.

What you need for the Weighted Neck Flexion

1. A bench 2. A towel 3. A single weight

Instructions for the Weighted Neck Flexion

1. Wrap a towel around the flat weight. 2. Lay on the bench perpendicularly, with the area just below your shoulders resting on the bench. 3. Hold the towel-wrapped weight against your forehead, and use your hands to support the weight, but not to carry its weight. 4. Raise your upper body in a sit up like movement. 5. Use your neck muscles to lift your head until your chin touches your chest. 6. Lower your upper body until you’re fully extended. 7. Repeat.

How to build neck muscles

There are quite a few exercises for neck muscles that you can utilize in your workout routine, but we just want to look at a couple that you can use real quick.

Please keep in mind that you must use pre-caution in doing any neck muscle exercises. Warm up before doing any exercises. Rotate your neck from side to side. To increase your flexibility you will always want to use a full range of motion.

1. Neck Flexion

This is a very good exercise for neck muscles that provides good results. Sit down in a chair and move your head back to where you are looking up at the ceiling. Now, place your hands behind your head and use them to build up resistance.

2. Neck Extension

This is another simple, but effective exercise. Take your hand and put it up against your forehead. Looking straight ahead, begin applying resistance. Slowly move your head down until your chin comes against your chest.

Neck bridge (wrestlers bridge)

This is a controversial exercise that is highly productive when safely performed, yet can be very dangerous if not performed correctly. This is a very advanced exercise. You need to have very strong neck muscles just to be able to perform this movement.

This exercise should only be used by advanced athletes who need very strong neck muscles; such as boxers, wrestlers, martial artists, etc. You should get proper instruction from a knowledgeable coach prior to trying to perform a neck bridge.

Read out Bodybuilding. Also check out for bodybuilding diet and men’s health.

FitnessDude :: Oct.25.2007 :: Fitness, Bodybuilding, Workout :: No Comments »

By: Sean Bartelt

If you go to the gym you should be there to do one thing, to workout. Whether it be lifting or cardio it doesn’t matter, but you should know that your there to sweat and to work hard. Too many times I see people distracted by things. I’ve come up with a little list of things to ask yourself in case you find yourself being distracted at the gym.

Does the Gym Resemble More of A Star Bucks Cafe for You?

Do you go to the gym with the mindset wondering if certain people are going to be there? Do you look for people such as friends, coworkers, or maybe the hot blonde on the treadmill that you love staring it? The gym should be a place to get away, to let stress out, to get work done, and to improve. It shouldn’t be a social gathering or a place to go when you are bored and want to take up space/machines. If your not serious you don’t belong there.

Buying a membership should be enough motivation to make you serious about the time you spend in the gym. Unfortunately, that doesn?t always seem to be the case. Ask yourself before you leave for the gym if you are really serious and really want to work hard. No one said working out is easy.

Do You Bring Your Cell Phone With?

Are you constantly checking for missed calls after each set? During rest times are you waiting for or sending text messages to your girlfriend? Or is it so bad that you actually have conversations with people on your phone at the gym?

Leave your phone in your locker! If you don?t have a lock leave it in your car. Whether your doing cardio or lifting for mass your intensity should be up at the gym. Too often I see people lax and calm walking and talking on their cell phones. You should be constantly pushing yourself as hard as possible, getting your heart rate up and pushing out the extra rep. Not leaning again the dumbbell rack having a phone conversation. You are never going to get any bigger or stronger if you don?t push yourself. Talking on the phone having conversations is in no way getting you mentally ready to push out your next set. Leave the phones out of the gym!

What Are You Wearing?

Last week I saw it for the first time. A guy came into the gym wearing beach sandals. Sigh? I just don?t see how you could be serious or have any commitment when you come strolling in wearing beach sandals. This goes back to getting yourself in the mindset of really wanting to improve yourself each and every time you go to the gym. If you get yourself an outfit that you can sweat in and work hard in, an athletic outfit, you?ll start to feel a lot more positive in your role as to what your going to do, not to mention you?ll look the part too. You start to get into a routine and your mind realizes every time you start to get ready to the gym preparing yourself for a good workout. Instead of just strolling out the door in beach sandals because you are tired of lounging by the pool. Make yourself want to go to the gym! Make yourself prepared, and one of the ways to do that is by looking the part and at least wearing gym shoes!

Do You Listen to Your Own Music?

Everyone has music or songs that pump him or her up. Songs that get their adrenalin running. In my own opinion I wouldn?t be able to workout without my music. At least not to the same caliber I do with the songs that get me juiced! Some gyms such as health clubs really don?t play that great of selection as far as getting yourself pumped up goes.

Do you feel tired when your pushing weights around? When I have my song on I want to destroy the weights! I play it loud and it gets my intensity up. Without it I would be resting on the bench for my next set listening to Madonna. (No offense to any Madonna fans.) But instead I?m resting and pumping myself up to my music to go crazy for my next set.

And for those people who don?t have an mp3 player, here is what to do:

Get yourself a cheap mp3 player it doesn?t have to be an expensive ipod and it doesn?t have to hold 15,000 songs. Go somewhere pick one up for 30 bucks. All you need is something that holds about 30 songs. Make yourself a play list that you can listen to. Don?t pick songs that are going to lull you to sleep. Pick songs that get you going. Put songs on there that motivate you to work hard. I absolutely guarantee that you will find your intensity up at the gym!

Evaluate Yourself.

Is working out something that you are really dedicated too? If not then you are probably not going to be very successful. Transforming your body takes time. Improvements don?t just happen overnight. Don?t expect to go to the gym once a week and give a halfhearted effort and be surprised when you don?t gain 10 pounds of muscle. Make sure that you are dedicated and improving your body is something that you really strive towards. Make a commitment to yourself and set goals or don?t waste your time. Improving your body is something that has to be worked at and not something that just happens without any effort.

Hopefully questions like these aren?t ones you have to ask yourself every time you workout. But for some you may find yourself being guilty of more than just one. If you are, make sure you eliminate your distraction. It will definitely improve your workout routine tremendously and you will find yourself getting more done and making quicker improvements. Most importantly STAY FOCUSED ON

Let me know what you guys think. My aspiration is to be a writer here at bb.com so hopefully in time that may happen!

http://www.healths-fitness.com/plus/list.php?tid=3

FitnessDude :: Oct.25.2007 :: Health, Fitness, Workout :: No Comments »

Everyone has seen Amy Fadhli….she has been on the cover of nearly every fitness mag multiple times over during the past decade. Here she is posing for an upcoming video at Hedonism III. She poses in a slingshot thong bikini as well as several g-strings.

FitnessDude :: Oct.23.2007 :: Sexy Fitness Videos :: No Comments »

By: Jason Ferruggia

Why is it that almost everyone you see working out in the gym does high volume bodypart splits? In every gym you go into Monday is always chest day. Tuesday is back, Thursday is legs and Friday is arms…or something like that, I guess.

Why the lack of variety or rational thought? What is the need for all that training volume?

You need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s, sensible muscle building training programs started becoming less prevalent with the rapidly growing usage of anabolic steroids.

In the days of old, men like Steve Reeves and Paul Anderson trained with far more sensible, lower volume programs but these started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, bodypart splits were the widely accepted way for everyone to train for increased muscle size and strength.

This type of training is not based on deductive reasoning but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed for muscular gains.” Says who? I can tell you for a fact that the University of Arizona isn’t wasting time examining the effects of Ronnie Coleman’s marathon workouts. There are no studies saying that you need 10-16 sets per bodypart to grow. In fact there are studies that show the opposite; that one set is just as effective as three for building muscle.

The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that the level of GH increase is not enough to make any difference at all. In fact, almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion from training is so minimal that it is not enough to make the slightest difference whatsoever.

For the drug free lifter who does not possess muscle building genetics quite up to par with the Austrian Oak, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically enhances your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 growth stimulating workouts per year for each bodypart, you can now do 104.

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. There is no need to hit four sets of incline presses, flat bench presses and decline presses for your chest workout. Doing that is a form of neuroses; you think that you need to hit every angle and do and endless amount of sets to stimulate every last muscle fiber, but this is simply not the case.

The reason these training programs remain popular is because nobody wants to be told that they are wrong. Admitting your mistakes is something many people can’t do. It is why when something radically different is proposed, the high volume proponents get upset and offended. Nobody likes to have their ego bruised so they keep on doing and promoting the same old high volume workouts that they always have.

That’s fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get better muscle building results in a fraction of the time I will choose that option every time.

Cut the volume of your weight training workouts way down, up your weights and intensity and get ready for the “what are you on” questions to start rolling in.

Jason Ferruggia is a world renowned fitness expert from New York City. His muscle building workouts, http://www.musclegainingsecrets.com, have helped thousands of men build incredible amounts of muscle in less than 45 minutes three days per week. Find out the best way to build muscle without spending your life in the gym or emptying your wallet on useless supplements at http://www.musclegainingsecrets.com/

FitnessDude :: Oct.23.2007 :: Bodybuilding, Workout :: No Comments »

By: Keith Crovatt

Bodybuilding supplements have the ability to augment muscle growth and enhance workouts when proper knowledge is applied.

Vitamins and minerals that occur naturally in good foods provide effective muscle building supplements. Artificial supplements are on the rise in the bodybuilding market as a way to speed up the results. Some potentially damaging effects are possible to bodybuilders if they try to gain spectacular results in a short period of time.

Cell-Tech(tm) is a leading contender in the bodybuilding supplement market. Added to a protein shake, this supplement tries to enhance creatine in a body. After a strenuous workout, this supplement claims to replace the exhausted burnt out cell mass.

A supplement also replenishes sugar that is burned up during a bodybuilding workout. The immediate surge in insulin after ingestion of a supplement may prevent you from feeling the after affects of exhaustion and fatigue after a hard workout. This will allow you to continue with the daily activities as normal.

The KEY factor in a bodybuilding routine is not necessarily external supplements. It is internal motivation. Many goals and dreams are zapped due to lack of internal motivation. Giving up when the going gets tough is all too common in bodybuilding. A disciplined schedule is a must if you are determined to build up your muscle mass. Lifting weights regularly would be as effective as consuming steroids if the discipline is maintained.

The natural method of bodybuilding, weightlifting, is a far better choice going forward for muscle growth. Make sure your doctor is in agreement with a new weightlifting program. After they clear you, the bodybuilding routine is less dangerous than other means of getting bigger.

Variety is also key to the bodybuilding routine. Not only will your mood be better and you will feel less bored but the muscles themselves will not get in a rut. Muscles will adjust to the same routine and stop the great growth after a period of time.

A multi-vitamin pill taken daily is an excellent way for your body to absorb vitamins and minerals in general. These are natural supplements taken to enhance the weightlifting routine and provide nutrients to your body.

Good fats in the right proportion are great for your body. Flax oil and good fats are in peanut butter. Taken moderately, these are necessary for muscle building on all levels.

Paramount to all techniques and advice going forward is the need to follow a strict, disciplined diet chart. A nutrition plan for food must be on hand. Avoid large splurge meals and invest in small ones spread out more evenly over the day. This will allow your body to increase its metabolism and burn fat quicker.

In order to achieve the maximum benefit in bodybuilding, consider integrating caloric cycles into the daily routine. To lose weight, have a high caloric intake for three days and a low intake for two days. An optimal bodybuilding diet would have the right proportion of the following components i.e., carbohydrates at 40%, proteins at 40% and fats at 20%.

The body itself becomes the best supplement going forward. It is highly efficient with muscle cells undergoing division and multiplication in this very natural and unique process. Adding the proper vitamins and minerals via foods is the key healthy approach to bodybuilding and muscle mass gain.

Therefore, traditional bodybuilding, weightlifting and exercise become the preferred supplement in many ways. Think natural, think lean, think now and start soon.

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FitnessDude :: Oct.23.2007 :: Fitness, Bodybuilding, Workout :: No Comments »

By: Ruff Raun

Fitness definition:

Physical fitness is primarily influenced by an individuals exercise habits…….. Britannica Encyclopedia;

Physical activity will increase your heart rate by distributing more blood, thus strengthening it and transporting more oxygen to your body.

You will notice changes in your energy levels, you’ll feel stronger and notice more flexibility. Take care of your heart and it will take care of you by enabeling you to do physical activities that maybe were out of reach.

To be successful at a weight loss and fitness program it means you must keep the weight off. If your losing weight and keeping it off, this can only mean you’ve been maintaining your diet and exercise program.

If you are looking to shed pounds and getting a full body makeover, you need to find the type of workouts or physical activities that you will do on a regular basis, so it is important to do the exercises you actually like doing.

At the start of your fitness plan you will want to implement more cardiovascular type workouts than the resistance type. Cardio will burn more calories, which is what you want in the beginning before you start to build muscle. The amount of calories being burned will depend on how vigorous the workout routines are.

Once you begin to notice healthy changes in your weight and your endurance levels rising, it is time to to bring your fitness program to the next level.

In the beginning you may be at a 80% cardio workout and 20% resistance, but as time progresses and the pounds are coming off, it is time to move the scale to 70% cardio 30% resistance, until eventually you stabalize at your desired weight and shape.

Most people would like to be in the shape that lets them look like they don’t need to workout and aren’t looking for the ripped look. So most individuals once they’ve reached their weight loss goal, will be at around 60% resistance and only 40% cardio. Now you are finally at the stage of staying in shape.

If you fianally have reached your weight loss goals and think you want to start building some muscle to get that cut look, you will be including up to 80% resistance training and only 20% cardio. Almost 50 minutes of bodybuilding (resistance training) would go into a one hour workout and ten towards cardio.

To reap all the benefits for fat loss and heart and body strenghtening, your workouts must be vigorous enough, often enough and long enough, to have a fitness conditioning effect. Start slow and work your way up.

Some examples of cardio activities are brisk walking, running in place, jogging aerobics, rope jumping, swimming, bike riding, etc.. Find things you enjoy that will get your heart pumping quicker.

Researchers have concluded that frail, elderly individuals in nursing homes that exercise, can strenghten their muscles. Inactive people tend to have more health problems than people that exercise or lead a physically active life. No matter your age, you need to include physical activity into your diet and fitness plan if you intend on aging as healthy and fit as possible.

Following a good exercise and nutritional diet plan can actually increase your chances of avoiding an early death by 50% according to researchers, not to mention exercise has been found to grow brain cells in older people.

Once you have been steadily involved in a program, you will not only notice physical positive changes but psychological as well. Exercise releases brain chemicals called endorphines that will give you a natural high.(runners high).

Not swaying from your fitness program is the only way insure you won’t fall back into the same unhealthy condition. If you quit exercising, it’s not long before all you have worked for is gone. All weight problems will return, strength and endurance will be diminished, cholesterol levels and blood pressure will also be back as though you never were involved in exercise.

The fountain of youth is only as hard to get as a good healthy fitness and diet plan.

If you would like many more fitness workouts plus physical activity tips and many of the most expert diet programs on the net, please visit http://www.6topsystems.com.

FitnessDude :: Oct.22.2007 :: Weightloss, Health, Fitness :: No Comments »