I’m normally not a big fan of the WWF bit I needed to post this video of two of finest fitness mag cover models in the business today. Torrie Wilson & Stacy Keibler get into a unique posedown competition and end up having to strut their stuff bikini-style among thousands of screaming fans.
FitnessDude :: Nov.12.2007 :: Sexy Fitness Videos :: No Comments »
By: David Monyer
20 Mass Gaining Tips for the Hard Gainer. If you are having a hard time gaining muscle mass or, if you just want to have a little more information on how to stay on track with continuing gains in your muscle mass, here are 20 tried and true bodybuilding tips. Learn these 20 tips and apply them to your bodybuilding program regularly.
1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must regularly increase your weight, reps, or intensity in order to increase your muscle mass.
2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep ranges of 10 to 15).
3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts, barbell rows, military presses, and bench presses (inclined, flat and decline).
4. Eat Protein Frequently. Each day you need to give your body 1 to 1.5 grams of high quality protein per pound of body weight. Divide this intake into five or six meals that are spaced no more than three hours apart. Try to get most of this protein from animal sources like beef, fish, dairy and high quality protein supplements.
5. Do Not Use Shortcuts. Avoid trying to speed up your progress by working out too much without sufficient rest, taking steroids, eating too many unnecessary calories and using weights that are too heavy. These methods will do more harm than good in the long run.
6. Evaluate Your Physique. Take a good look at yourself in a mirror and do an honest assessment of your weak points and strong points. Arrange your exercises to hit your lagging muscles first when you are strong, and hit your best body parts last. If your shoulders tend to be narrow, be sure to emphasize deltoid movements, especially lateral raises. If your hips tend to be wide, you may need to prioritize your lats to create the V- taper.
7. Get Enough Rest. You grow when you are resting, not when you are training. Be sure to give each muscle group at least four days rest between workouts in order to recuperate and grow. Be sure to get seven to eight hours of sleep each night for maximal muscle growth.
8. Create Intensity. Use more intense methods like forced reps, negative reps and drop sets on most of your exercises. This will all allow you to push your muscles past failure and trigger even more muscle growth.
9. Try New Equipment. You should base your bodybuilding program around compound free weight exercises as mentioned in Tip number 3, but don’t be afraid to experiment with some of the machines that are available in your gym. Some machines can stress your muscles in new and different ways which can stimulate new muscle growth.
10. Make Periodic Changes. Every month or two alter the order in which you do your exercises, or alter the exercises you do for a particular body part, or alter the number of sets and reps. Your muscles will become accustomed to the same workouts if they are repeated over and over again. Periodic changes will keep your muscles from adapting and therefore continue to stimulate new muscular growth.
11. Know Your Limits. Understand what your realistic potential is in the sport of bodybuilding. If you are unlikely to compete at a champion level, be realistic about how much money you spend on supplements, how much time you spend in the gym, and how much effort you put into your training. There is no sense in going broke, alienating your family, and risking injury f there is realistically no real possibility of ever making it to the pro level.
12. Supplement Your Diet. As a bodybuilder, you need much more protein and other nutrients than your average person. Be sure to supplement your diet with protein powder, creatine, multivitamins, glutamine, etc. in order to meet the additional demands on your muscles.
13. Prevent Injuries. One of the biggest potential roadblocks to your muscle building success is a training injury. A serious muscle tear or tending injury will not only halt your progress in the short term, but in some cases can limit your long term success as a bodybuilder. Always warm up and stretch before getting to your heavy sets. Start with a relatively light weight and pyramid up from there to your heaviest set. Be sure to use a spotter or power rack on your heaviest sets.
14. Limit Your Volume. Don’t do more than about 15 working sets for your larger body parts (quadriceps, back, chest) and no more than 12 working sets for smaller muscle groups (biceps, triceps, forearms, hamstrings, cabs and abdominals).
15. Train the Weakest Muscles First. Whenever possible, train your weakest body parts first, when you have more energy and strength. If certain muscle groups continually lag behind, increase the volume on those body parts, and possibly decreased the volume in your strongest body parts until your body reaches a better balance.
16. Train Your Entire Body. Do not neglect any body part. Be sure to train your forearms, legs, and lower back just as vigorously as you’re training chest and biceps.
17. Learn to Control Your Muscles. Practice flexing each muscle in your body. This will help to develop the mind-muscle connection that will enable you to apply more force in each repetition of your exercises.
18. Trust Your Instincts. After you have been training for about a year, you should have a good idea of which exercises and techniques work best for you. You should also have some idea about which time of day you feel the strongest. The more closely you monitor your body and the way you feel after a workout, the better you will be able to increase your intensity, and therefore increase your muscle mass.
19. Set Achievable Goals. You should always have a goal you are working towards. You should have some short-term goals such as adding 10 pounds to your bench press, adding a half-inch to your biceps, or losing and inch around your waist. Short-term goals should be achievable in a time frame of several weeks to a couple of months. In addition, you should have a few long-term goals such as gaining 10 pounds of muscle in one year, increasing your bench press to 300 pounds, or competing in your first bodybuilding contest. Goals are essential to keep you motivated and to give you a sense of accomplishment as you reach each one.
20. Keep A Positive Attitude. It has been said that your attitude determines your altitude. This is especially true when it comes to changing your body from an average one to a powerful and muscular one.
Muscular gains do not come easy, but if you keep a positive mental outlook, continually look forward to your next work out and apply these 20 tips, you will see great improvements to your physique in a short period of time.
David Monyer has been an avid bodybuilder for over 20 years and has written numerous articles on all aspects of the sport. For more information and sources for the best prices on supplements, visit: http://www.rocksolidbodybuilding.com
FitnessDude :: Nov.12.2007 :: Supplements, Nutrition, Fitness, Bodybuilding, Workout :: No Comments »
This is a great clip from the movie Pumping Iron of Arnold Schwarzenegger training his chest with some dumbbell fly exercises. It will really get you motivated to get to them gym and really start lifting some heavy iron.
FitnessDude :: Nov.12.2007 :: Arnold Schwarzenegger, Fitness Videos :: No Comments »
By: Ricky Hussey
As an amateur, it is necessary to join a proper gym, so as to seek proper bodybuilding tips for beginners from a trained coach. Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. Bodybuilding or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:
Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.
The first rule to abide by when you’re beginning to train is to only train each body part once per week. Many new trainees are so eager to get going that they often over train and instead of maximizing their muscle gains they actually lose muscle. It’s often viewed as too little work to only do each body part per week, but as a new trainee it’s more then enough. When training, another rule of thumb to go by is to train each body part in the order of largest to smallest. A good example of a routine that follows these rules would be something like, Quadriceps and hamstrings (legs) on Monday, Back on Tuesday, Chest on Wednesday, shoulders on Thursday and biceps and triceps on Friday. By using this sample routine for a while you will be able to see how much rest each body part is getting and change the days around if need be.
There are a number of exercises that you can choose from to build the body of your dreams. For the exercises to work in peak form, you need to cycle the exercises so that all the major muscles receive their fair share of resistance training. Change the sets, switch the order of body parts, choose different exercises and vary the rest time between sets. Bodybuilding has been causing a lot of waves within the past few years. There has been an increasing number of enthusiasts and apprentices all around the world. Body building is popular with men as young as 15 up to those who are more than 50 years of age. More women are also becoming bodybuilders. Learning body building is quite easy. Doing it is the harder part.
Do not start on any supplements right away. The need for supplements comes in only after you hit a plateau – the stage when you are doing all the right things, but not seeing any results. It is also important to do some type of cardiovascular workouts for about 10 to 15 minutes before proceeding to a more rigid set. You can run in place, use the treadmill, or jump on the rope to put your body in good condition before a scheduled workout.
Dieting is also important. Take in protein-rich food and cut on cholesterol and calories. Protein-rich foods are dairy products, meat, fish, tofu, and dried beans like peanuts. The general nutrition guidelines should also be followed.
Bodybuilding requires having a positive mindset to succeed. Beginners should have the right amount of commitment before going ahead with it. There is a lot of work to do. There are a lot of steps to undergo. It will be a long process but the results will all be worth it. Start today. Go on and build that body.
Whether you want to get into bodybuilding for competitive reasons or for your own personal achievement, it is essential for beginners in this sport to be on a gradual process. Making sure that proper rest, diet and exercise are accomplished is important to physical success. At first do not concern yourself about looking like a bodybuilder immediately; focus on a workout plan that will work for your specific body type as well as your specific goals.
Read out Bodybuilding. Also check out for pregnancy and obesity
FitnessDude :: Nov.12.2007 :: Fitness, Bodybuilding, Workout :: No Comments »
By: Tim Kauppinen
We’re human. And humans have a hard time resisting candy - especially at Halloween.
Whether you dipped into the stash while you handed it out at the door, or sneaked some from your own kids trick or treat bags (or just cut to the chase and bought a bag or two for yourself), you overdid it just a bit. Maybe it’s the Reese’s Peanut Butter Cups that you just can’t resist. Or the mini Twix, or Hershey’s or Mr. Goodbars. You’ve created a monster.
Doesn’t really matter what it was, if you stepped on the scale and saw a surprise or found your belt a little tight around the middle - you packed on some extra poundage on or around October 31st.
So, what’s the easiest way to get rid of that pound or two of candy that’s found it’s way to your belly, butt or thighs?
A few more hours of mind-numbing cardio? Couple thousand situps or crunches? Maybe starving yourself for a few days is the answer. Truth is, none of these are the best way to drop fat fast.
The real way to beat this post-Halloween curse is to add some interval-type workouts to your routine.
Interval workouts are one of the best ways to burn calories both while you’re exercising and long afterward. They can also raise your metabolism and raise the levels of natural fat busting substances in your body. Not only that, the intensity of interval training can actually burn more fat in a shorter period of time than traditional long, slow cardio workouts.
So, how does one go about getting started?
Simply put, interval workouts alternate short bursts of high intensity exercise with longer, slower periods of low intensity or recovery. For example: pedaling as fast as you can on a bicycle for a few seconds, then slowing for a minute or so, then ramping back up to an intense few seconds, bringing it back down, and so on…
And one of the best ways to interval train doesn’t take any special kind of equipment - no chrome machines, no heart rate monitors, no fancy digital readouts. All it takes is your own body& and a hill.
Hill training beats other training due to a number of factors. When you do your intervals up hill, you are improving both your strength and speed. You must lift or push your body up the hill against resistance - just like weight training in the gym. The steeper or longer the hill, the more resistance and the more intensity. The higher the intensity, the better your results.
In addition to that, the incline of the hill actually makes it safer for you to train than on flat ground. One way it does this is by protecting your hamstrings. Because your stride is slightly shortened when running up hill, your hamstrings usually do not become over extended - a common cause of pulls. Hill sprints also reduce the impact of running on your lower legs, knees and back. Even a slight grade can decrease the distance your body needs to fall with each stride. Less distance means less shock that your body needs to absorb.
And these are just a few of the many advantages of hill sprints.
So, if you hit the candy dish a bit hard over the holiday, give hill training a shot. It’s one of the quickest and easiest ways to drop a few of those unwanted pounds - not to mention those few extra inches on certain parts of your bod. Don’t let a little slip on Halloween turn into a year-round nightmare.
Besides all that, this training only takes a few minutes to complete. Short workouts, great results. Just the thing to get you into the best shape of your life.
Tim Alan Kauppinen 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. You can contact Tim through his website at http://www.makesyoufast.com
FitnessDude :: Nov.12.2007 :: Weightloss, Fitness :: No Comments »
Does Timea Majorova have the best booty in fitness? Well, you be the judge. This video consists of Timea showing us her various assets in thongs, g-strings, and booty shorts. No wonder she’s one of the most sought after models in fitness!
FitnessDude :: Nov.09.2007 :: Sexy Fitness Videos :: No Comments »
By: Craig Ballantyne
The best way to burn belly fat is a shock to most men and women. Even most personal trainers usually guess, “Crunches”, “Situps”, or “aerobic cardio” as the best way to lose stomach fat. But none of those work best, or even work at all!
In fact, I often get asked, What’s the best way to burn fat and lose my belly? Do aerobics work better than interval training? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.
And now here’s the truth. Cardio is not the best way to burn fat. In fact, I’ve met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.
If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.
Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That’s something that no amount of abdominal training can do!
While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio - and sometimes get results - men and women who only have 45 minutes, 3 times per week for exercise just can’t depend on slow cardio workouts to burn belly fat.
Let’s take a look at the perfect workout plan to get you maximum fat burning results in minimum workout time.
Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.
Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.
After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool-down. You don’t need a lot of intervals to get great fat burning results.
With that workout schedule, you’ll be in and out of the gym in 45 minutes, three times per week.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.
Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.
The best way to lose stomach fat is to use the following three exercise methods.
1) Bodyweight circuit training to warm-up the body
2) Resistance training supersets to boost the metabolism
3) Interval training to burn belly fat
Put those three, short exercise methods together into one great belly fat burning workout if you want to lose stomach fat fast!
Learn how to lose stomach fat in the free report, “The Dark Side of Cardio” from http://www.TurbulenceTraining.com . Craig Ballantyne exposes fat loss myths and gives you the 3 keys to getting ripped abs.
FitnessDude :: Nov.09.2007 :: Weightloss, Fitness :: No Comments »
Here’s a nice little video of fitness model Krisztina Sereny posing for the camera in my favorite slingshot thong bikini. The slingshot thong could quite possibly be one of the best inventions ever made.
FitnessDude :: Nov.09.2007 :: Sexy Fitness Videos :: No Comments »
By: Robert Kokoska
Whether you have a little or a lot of weight to lose, it can seem daunting. Nowadays, we are inundated with stories of people who lose weight and gain it back again, or who find it difficult to lose weight at all. Over time, it’s easy to become convinced that weight loss just isn’t going to happen for you, or that it will require a total change of lifestyle. This just isn’t true, as these easy weight loss tips will prove.
Weight loss tip #1: Keeping in mind that society is geared toward large portion size and getting more for your money, simply divide all the portions you’ve been eating (especially those you eat out) in half. See how it feels to just eat half a restaurant meal, then stop. Have the rest packed up for lunch the next day. Chances are, you won’t be hungry after eating half the meal, but if you are, eat another quarter. Then have the rest packed up. You’re not depriving yourself - a generation ago, the half- or three-quarter meal you end up eating is more or less the same amount of food as a full meal you would have been served a generation ago. Even cookies and muffins that you buy to go have been supersized - again, eat half.
Weight loss tip #2: Walk as much as possible. Get in the habit. It’s great to go to the gym and work out, but in its own way, ‘built-in’ exercise is even better. It requires no special equipment, you don’t have to schedule time for it - you just do it as a matter of course. Remember, until cars became commonplace, walking is how most people got around most of the time. In many European cities, they still do. And people who do this are seldom overweight - go figure!
Weight loss tip #3: Eat real food. In other words, avoid boxes and cans, and eat things that are in their natural form - or as close to it as possible. In the supermarket, shop around the edges - the meat and produce - and avoid the inside aisles. Preparing ‘real’ food might be a bit more work, but it’s very rewarding, and much healthier.
These are not very ‘high powered’ weight loss tips - you won’t lose a pound a day, or whatever the leading programs claim. These are healthy, enjoyable changes that are meant to last a lifetime - and over time, you will lose weight. What’s more, your weight loss will be gradual and safe, and you’ll keep the weight off permanently.
Sign up for my 25 Day Weightloss eCourse at: http://www.americanchronicle.com/articles/viewArticle.asp?articleID=40433 or http://www.manilasites.com/kazoone/burn-the-fat-feed-the-muscle
FitnessDude :: Nov.01.2007 :: Weightloss :: No Comments »
By: David Monyer
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. Drill a hole through the center of the dowel about 1/4″ in diameter. Now take one end of a 5 foot piece of rope and feed it through the hole in the dowel and tie in a nice big knot on the other and so it can’t be 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 it relatively slowly. Do not move your arms, only your wrist 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.
There are several variations in the way you can perform this exercise. 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. This protein should come from chicken, beef, turkey, eggs, milk, and other animal sources. To determine how much protein these foods contain, here is a useful chart that will help you plan your diet.
David Monyer has been involved in bodybuilding for the last 20 years, making most of his muscle gains in his basement gym, as well as different clubs and gyms over the years. For more information and sites to purchase equipment and supplements, visit: http://www.RockSolidBodybuilding.com
FitnessDude :: Nov.01.2007 :: Fitness, Bodybuilding, Workout :: No Comments »
Cori Everson was was an extremely popular fitness celebrity in the 80’s and 90’s and if you watch this video you’ll know why. She is at the height of physical perfection and seems to have a great personality to boot. Here she’s working out in a thong leotard.
FitnessDude :: Nov.01.2007 :: Sexy Fitness Videos :: No Comments »
