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How to Get a Muscle and Fitness Magazine Body – Without Spending All Day in the Gym

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Before I made fitness a priority in my life, I would look at the muscle and fitness magazine covers and think, it would be great to look like that, but I just do not have the time to count calories and spend all day in the Gym.

The truth is, you do not have to spend all your time counting calories and working out to get a muscle and fitness magazine look. By following a few simple diet rules and maximizing the time you spend in the gym, you'll be on your way to a muscle and fitness magazine body in no time.

First a word of caution. Before you start any diet and exercise program always check with your physician.

Slow Down Your Diet

We're going to use a variation of a slow carbohydrate diet as used by Dean Karnazes, a world class marathon runner. I found it on the blog of author Tim Ferris, where he used it to lose 20lbs of fat in 30 days. Do not worry, there's no calorie counting, just follow these rules:

  1. Drink lots of water, tea or your favorite diet soda.
  2. Eat lots of protein like egg whites, chicken and lean red meats.
  3. Avoid white carbohydrates. Do not eat bread, rice, cereal, potatoes, pasta or fried food. Remember if it's white do not eat it ..
  4. Eat lots of legumes and fresh vegetables. Remember vegetables are not calorie dense, so make sure you're eating legumes to keep your energy levels up.
  5. Break your meals into 4-6 smaller meals throughout the day.
  6. Have one day where you eat whatever you want.

As for meal planning you want to keep it simple. Find a few meals you like and eat those over and over again. I know it does not sound exciting but it will keep you on track when your busy.

HIT The Gym And Gain Muscle And Lose Fat By Working Out Less

To pack on the muscle we're going to apply the principles of HIT (High Intensity Training). Arthur Jones, creator of nautilus gym equipment provided the value of HIT training with his Colorado experiment. In that test, Casey Viator gained 63.21 pounds of muscle in 28 days. I'm not saying you're going to get those results, but I'm guessing you'd be happy with even a fraction of that kind of gain. Do the following workout:

  1. Leg curl
  2. Leg extension
  3. Leg press
  4. Lateral raise
  5. Pullover
  6. Bench press
  7. Biceps curl
  8. Triceps extension
  9. Trunk curl

Workout Rules

  1. Do one set of each of the above exercises, but do that set to complete muscle failure.
  2. Rest 2-3 minutes between sets
  3. Work out 3 times a week, but on one of the workout days do not go all the way to muscle failure. For example work out Monday, Wednesday, and Friday. On Wednesday you would stop short of muscle failure on each set.
  4. Drink a protein shake 45 minutes before you work out and one 45 minutes after you workout.
  5. Get a lot of sleep
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Weight Training Equipment & Weight Training Programs

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A weight training program that implements weight training equipment offers numerous benefits. A weight training program will allow you to tone and build muscle and ultimately achieve a quality physique.

Training with weight training equipment is the only your body will realize that it needs to grow. Train heavy but train smart. You should lift the maximum amount of weight you can while maintaining near perfect form. You need to train your body in to thinking that it needs to grow if it is going to continue lifting heavy weights. This is the best way to maintain or build quality physique.

Focus on Compound Movements

A compound movement is an exercise, which involves the largest muscle groups and targets maximum muscle fibers. These exercises will lead to faster muscle gain than other isolated exercises. The three best exercises using weight training equipment are squats, dead lifts and bench press. These exercises should part of your weekly workout program.

Also train your major muscle groups first in your workouts, as they require more concentration and energy. Bigger moves implement smaller muscles for assistance so tiring these small muscles will affect your squat, dead lifts and bench press exercises.

Free Weights are Better than Machines

Although the body does not know what kind of resistance it is working against, whether it is free weight training equipment or a machine, you will see your biggest muscle gains by overcoming the pull of gravity and working in multiple planes. Weight training machines only work in one plane as a result they are not as effective as free weights. Free weights train the whole body whereas machines are designed to isolate muscle groups. Free weight exercises also simulate real movements.

Training Schedule

Individuals who are participating in a weight training equipment exercise program featuring weight training equipment should train for less than an hour a day and only train three to four days a week. There are two scientific reasons for this. The first reason is the fact that your testosterone production fails after 50 to 60 minutes of training. The second reason is the fact that your cortisol level rises after 45-60 minutes of training.

Training the Upper and Lower Body

There are three reasons you should train your upper and lower body using weight training equipment. The first reason is proportion. No one wants to be a muscular guy with a chiseled chest and chicken legs. The second reason is leg exercises are the biggest anabolic exercise there is. Finally, weak legs and hamstrings are almost guaranteed to cause injury when doing exercises such as the dead lift.

Cycle Your Workouts

Cycling your weight training equipment exercises prevents you from reaching a plateau and keeps you from repeating the same boring workout. All workouts work but none of them work forever. Constantly adding new workouts to your weight lifting equipment exercise program will keep your exercises exciting and allow you to avoid reaching a plateau.

Aerobic Exercises

It is important to perform aerobic … Read More

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Exercitii de aerobic pentru brate cu Gerda Dumitru

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Gerda Dumitru se numara printre cei mai buni atrenori de fitness din Romania avand o experienta vasta de aerobic si antrenamente personale si in televiziune. Astazi, Gerda ne prezinta un exercitiu accesibil de tonifiere care foloseste doua gantere ce pot fi foarte usor inlocuite cu orice fel de greutati daca doresti sa faci acest exercitiu acasa.
Pe Gerda o puteti intalni la Pescariu Sports & SPA in fiecare joi de la ora 20:00 la clasele de Body Fit si duminica de la 13:00 la clasele de Body & Mind.

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Sawari (the passenger)

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Sawari (the passenger)

"The oldest living city in the world".

Pritviraj and Vinod, after their training at the gym, this morning at sunrise near Sankathi Ghat along river Ganga in Varanasi (Benaras).

In Indian wrestling, vyayam, or physical training, is meant to build strength and develop muscle bulk and flexibility. Exercises that employ the wrestler’s own bodyweight include the sun salutation, shirshasan, and the dand, which are also found in hatha yoga, as well as the bethak.
Sawari (the passenger) is the practice of using another person’s bodyweight to add resistance to such exercises.

Exercise regimens may also employ the following weight training devices:
The nal is a hollow stone cylinder with a handle inside.
The gar nals (literally "neck weights") is a circular stone ring worn around the neck to add resistance to dands and bethaks.
The gada is a mace, as associated with Hanuman.
An exercise gada is a heavy round stone attached to the end of a meter-long bamboo stick.
Pahalwani trophies take the form of gadas made of silver and gold.

Exercise regimens may also include dhakulis, which involve twisting rotations; rope climbing; log pulling; and running. Massage is regarded an integral part of a pahalwan’s exercise regimen.

© All photographs are copyrighted and all rights reserved.
Please do not use any photographs without permission (even for private use).
The use of any work without consent of the artist is PROHIBITED and will lead automatically to consequences.

Posted by designldg on 2008-01-15 13:44:52

Tagged: , india , benaras , varanasi , man , portrait , indiasong , ABigFave , SuperbMasterpiece , DiamondClassPhotographer , 2B , F.A.B. … Read More

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Life Fitness Treadmill a Great Piece of Exercise Equipment for Users

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Life Fitness treadmills have been designed in such a way that they fit well in almost any home. Not only that, but Life Fitness treadmills are also priced to be affordable for most of the people looking for a treadmill and they have all the features that they need in order to get a good workout without having to travel anywhere.

Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.

Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i / e) and two in the second line.

Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their 'benchmark' value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.

Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.

Both Life Fitness treadmill models can accomodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training exercises (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclining up to 15%.

Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.

The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few fewer programs and a simpler display than the T5i but features the same durable construction throughout.

A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customized workouts.

Finally, the T9 series of Life fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to … Read More

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Before/After (Weight Loss)

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Before/After (Weight Loss)

This is the best before/after comparison I could come up with. The photo on the right is more recent and after I lost ~12 pounds by going gluten free. I’ve since lost 3 more and I have a feeling I have even more to lose.

I spent years (!) trying various diets, workouts, etc. but I could never lose the weight–even when I started heavily counting calories. Went gluten free, and the weight dropped off effortlessly…I lost 12 pounds in the first three weeks I was gluten free, and have continued to lose weight since then. No one was more shocked to learn that it was my gluten intake that was putting on the weight than me!

Posted by ericabiz on 2011-03-05 01:20:54

Tagged: , weight , loss … Read More

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Life Fitness treadmill a great piece of exercise equipment for users

Posted on

Life Fitness treadmills have been designed in such a way that they fit well in almost any home. Not only that, but Life Fitness treadmills are also priced to be affordable for most of the people looking for a treadmill and they have all the features that they need in order to get a good workout without having to travel anywhere.

Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.

Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.

Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their ‘benchmark’ value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.

Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.

Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.

Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.

The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.

A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.

Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and … Read More