This is a great video of the ever-famous fitness model Vicky Pratt. In this video she is posing in several g-strings as well as a nice slingshot thong. You can see very well that she takes great pride with staying in shape.
FitnessDude :: May.10.2008 :: Sexy Fitness Videos :: No Comments »
by Chung Leong Yu
There is nothing more desirable than getting a nice set of abs. Having a flat stomach often sets one a part from the normal and gets lots of attention. The problem is that not many people know how to get a flat abs. It is not really rocket science but you need to know a few rules to adhere before even talking about losing weight. What you are about read here are three surefire ways help you lose that gut and make you look really good! Ok, without waiting any further, let’s get into tips number one.
Do The Cardio
Yes, you read that clearly. In order for you to really burn that stubborn body fat, you need to get that cardio in. There is no way around it. You have probably heard it over and over again on the internet, from health magazines and also perhaps from your trainer. But whether you like it or not, doing your time on the treadmill does the job. Doing cardio can really help you burn body fat in a very short amount of time.
How Many Times a Week?
I know you wish I would say once a week but dream on! In order to get results, you need to do your cardio three times a week. But if you want fabulous results, you need to do your cardio for five times a week.
How Long Per Cardio Session?
I have seen a lot of people just do twenty minutes on the treadmill and they thought that they have done enough for the week. To really get the results that you want, you need to spend at least thirty to forty five minutes on the cardio machine of your choice. I know it sounds a long time but, if you want results, you got to do it.
The second tip for getting a flat stomach quickly is to do high intensity interval training or also known as HIIT. This sort of training is rather the opposite of the conventional way of dong cardio. Instead of doing continuous running, HIIT requires you to sprint for one minute and walk for another minute. When I say sprint, I mean really sprint. You must be totally drained out by the end of the working minute.
Even though the calorie stated on the machine is lesser than it would if you run slower for forty five minutes, the after burn the HIIT creates has tremendous calorie burning capabilities.
Never Skip The Weight Training! Here Is Why!
I sometimes hear a lot of people saying that they want to lose weight so they would just do cardio and not include weight training. They are dead wrong! Weight training is one of the only way to increase muscle in the body and also a fabulous way to speed up metabolism. Every pound of muscle you put on, you burn an additional 50 calories! Isn’t that great? This is because muscles are living tissues and it needs calories to sustain.
How Many Times of Pumping Iron?
In order to get some results, go for twice a week of weight training. If you have the luxury of time, do three weight training sessions a week.
Pack On Muscle On The Legs
This is the third tip. Packing on solid high quality muscle on the legs can really help burn body fat. The legs can carry lots of muscle due to its size compared to the others. Besides that, if you have stronger legs, you can do more cardio at a higher intensity which translate to more calorie burn!
Getting that dream body requires extra work. If it is easy, everybody on the street would have a lean sexy figure. Stick to your workout program and never give up!
Leong is a very experienced American Council on Exercise certified personal trainer. He has written countless articles on weight loss, exercise, diet and fitness that have helped many achieve their fitness goals. For limited time only, you can download his unique info packed Fat Loss E-Mag value at $90 for FREE!
FitnessDude :: May.10.2008 :: Weightloss, Fitness, Bodybuilding, Workout :: No Comments »
by Chung Leong Yu
If you hate running because you cannot run a full five kilometer, you are going to love this article. This article here is to show you a guaranteed method to help you make that five kilometer run non-stop. Maybe it is your poor fitness level that is stopping you or maybe it is just to boring to run on the same spot for thirty minutes, this exciting technique can help you over come it.
Staggered Running Method
This is the first technique that I have used to hit the fifteen kilometer run mark on the treadmill years ago. It is a fabulous technique that can help you increase your fitness level and also decrease you boredom dramatically. Here how it goes. First, you need to run at a comfortable pace for two kilometers, comfortable meaning around 60 to 70 percent of your max heart rate.
Then, when you reached the 2 click mark, you walk for 200 meters. At the 2.3 kilometers, you start running again at 60 to 70 per cent max heart rate until 2.5 kilometers. Assuming the speed was 8.5 kilometers per hour, you would now run at 9.0 km/h until 2.7 kilometers. The at 2.7 up the speed to 9.5 or 10 km/h until 2.9 km and for the final 100 meters, sprint at speed of 11/km/h. The speed here might differ from others, depending on your fitness level.
Then on 3.0 kilometers, you would walk again and repeat the same sequence until 4 kilometers and then till 5 kilometers. You see, what I have done here is that I have created mini targets for you to hit. It is so much easier.
To Improve You Need To Overload
So let say you have used this workout routine and find it good and you have successfully hit the 5 kilometer mark consistently. What you should do now is to increase the difficulty level by either changing the speed or the total distance. Instead of 5 kilometers, try to go for 6.5 kilometers or 7 kilometers. Instead of running at 8.5 km/h then progress to 9.0 km/h, increase all the running speed by 0.5 to 9.0 km/h and then to 9.5 km/h. You can also eliminate the walking phase and substitute it with light run.
Use The Heart Rate Monitor
Another way that you can track your progress and monitor you exercise intensity accurately is to use a heart rate monitor. I love using heart rate monitors because it keeps my real time information on how I feel. Sometimes my legs feel tired and I keep telling myself that I am exhausted and need to stop. But with my heart rate monitor on, I cannot cheat myself!
Using a heart rate monitor also lets us know whether we are pushing our body too hard. In this staggered running method, the max heart rate you should got is about 85 % of max heart rate. To calculate your heart rate to maximize your fat burn, take 220 and minus it with your age, then, with that figure, minus it with your resting heart rate and we get figure X. We take figure X and multiply it with 70 % if you are aiming on exerting at that level and you get figure Y. Then, with figure Y, we add in back your resting heart rate and you get your targeted heart rate.
Use this running method at least 3 times a week. Consistency and determination will bring you the best results. Do not forget to include 5 minutes of stretching at the end to!
Leong is a very experienced American Council on Exercise certified personal trainer. He has written countless articles on weight loss, exercise, diet and fitness that have helped many achieve their fitness goals. For limited time only, you can download his unique info packed Fat Loss E-Mag value at $90 for FREE!
FitnessDude :: May.10.2008 :: Fitness, Workout :: No Comments »
