Posts Tagged ‘body fat’

Simple, Muscle Building Workouts at Home

In today’s high paced world, we have to start incorporating betting exercises in our workouts at home.  We have to make every minute that we are working out count. 

If you are like most people, then you make up excuses that you don’t have time to workout, you are too lazy to spend any time on workouts. Whatever time you are left with, you just want to relax, watch TV or listen to music.  Here are a few excesses that may just be a solution for you. These can be done while listening to music or during t.v. commercials.

workouts at home

Here are a few exercises that you can ad to your workouts at home.


Place the body in a face down and lift the body on both the palms and feet keeping the body straight. Take the chest toward the floor while exhaling and push up with the power of the arm and chest muscles while inhaling. If floor push ups are to difficult for you, start off with standing push ups with you hand on the wall, then pushing yourself back. Repeat at least 8 – 10 times, increase the number of repetitions as the exercise gets easier .Push ups effect your chest and arms the most . To effect your chest the most do push ups with your arms placed wide apart.


Stand with legs shoulder width apart and feet pointed forward. Sit down and stand up make sure that the knees don’t lock. Don’t move too far forward, try to keep your neck in line with you spine. Repeat this 20-25 times depending on the comfort level too start with and then increase the no of repetitions as you get used too the exercise. Squat is the best exercise for complete leg fitness. It can do wonders to your thighs hips and butts. For better results squats may be done with weights.


Biceps curls can be done while sitting on a chair or while standing. You need a pair of dumbells. Hold a dumbell in each hand. Lift the dumbells alternatively without bending your elbows. Repeat this atleast 10 times. As you get used to the exercise you can increase the weights or the number of repetitions. Biceps curls is an effective exercise to increase your arm size.

These are only a few of the many exercises that you can do at home.  Just by mixing up a few exercises and changing your routine, you will start to notice more muscle mass, and a leaner healther looking physic.

So start incoropating these exercises in your workouts at home, today!

2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

Building muscle mass is much easier to do when you are armed with the correct information. With the correct information, you’ll build muscle mass faster than you thought possible.


The Simple Truth About How Your Body Burns Fat

How Your Body Burns Fat – You Must Understand It, Before You Can Start Losing Weight!


How Your Body Burns Fat

 [A close-up of a woman measuring her waist, b/w toned, and very low body fat %.]

Understanding how your body burns fat, will help you in achieving your goals of  losing those excess pounds.  If you look at today’s society, you will notice a growing amount of overweight people.  These overweight people are willing to try almost any type of fad diets from cabbage soup  to the Atkins Diet.  All these fad diets usually do is lead to failure, frustration and the person giving up on the diet.


Muscle Building Vitamins

Muscle Building Vitamins – That You Need to Build Muscle Quickly!

One of the most common questions ask from weight lifters is “What muscle building vitamins do you need to build muscle quickly and safely”?   Being one of the most common, but most import question that you should be asking.

Muscle Building Vitamins

[High quality vitamins can be purchased almost anywhere, and should be incorporated into your daily routines.  You won't believe the results until you starting taking them daily]


Simple Foods That Burn Belly Fat


The Simple Foods That Burn Belly Fat- That You Can eat Almost Every Day

When trying use lose weight, exercises is always an important aspect, accompanied by foods that burn belly fat.  You can put these foods into two groups; these are high protein foods and those containing large amounts of fibre.

Foods That Burns Belly Fat

[You can incorporate a lot of simple fat burning foods into your daily routine.]


How To Run And Lose Weight


How To Run And Lose Weight – The Best Activity for HIIT Workouts and To Burn Fat FAST!

Most of us want to know how to run and lose weight; however, the health benefits of running is far greater than just losing weight!  In fact I probably could write a book on  that subject.

 how to run and lose weight

[ Cross country running, another great way to lose weight, and rev up your metabolism.]


Body Fat Percentage…No Need to Be Obsessed Over Your Number!


The Truth About Your Body Fat Percentage

There are many ways to measure your body fat percentage to know if you are reaching your goals.  Knowing your body fat percentage is one of the best tools, but no need to get completely obsessed over it.  What I mean by that, is that it is more important to see what you look like in a mirror vs. what your body fat percentage number is.  You can take two people with the exact same body fat percentage and their muscle tone and physical appearance can look drastically different.

Body Fat Percentage

[Image of a gentleman with very low body fat.]


Core Exercises and Core Muscles- When Did the Obsession Begin?


I remember working out before “working the core” was a massive focal point. I think many trainers have gone mad. They are almost obsessed about core exercises. I’m here to tell you, that a lot of the stuff you do works your core anyway, so no need to do a lot of the strange “swiss ball” and “balance board” exercises that you see people doing. Your time is limited in the gym, so let’s make the most of it.

2 Minute Ab Workout

Assuming that your body fat is low enough, it takes very little work to get six pack abs. I am absolutely convinced that most of the crunches and twists that you see people perform in the gym are a waste of time.

I have been doing nothing but the standard plank exercise for 2 minutes and my abs are starting to look better. Craig Ballantyne, author of the cutting edge book Turbulence Training, has a free ab video that does a great job explaining how to get six pack abs. <—Click here to see the video.

When you watch the video you will see that Craig shows you many variations of the plank exercise. I just focus on the first one where he shows you to hold it for 2 minutes. It works really well!

Quick story about what happened in my gym today.

After killing myself with high intensity interval training on the treadmill, I went upstairs to out “ab area”…Where there are a bunch of mats and exercise balls, incline ab boards, ab rollers, etc.

Anyway…I see people doing endless sets of ab exercises. A personal trainer is telling a guy that he has to do at least 10-15 sets of 15 reps for his abs to see any definition (I have to hold back the laughter sometimes).

So I go into the middle of the room, go into plank position for two minutes, and then stand up and get ready to leave. The personal trainer near me was talking about street fighting with the other personal trainer during these two minutes…total meat heads! Both of these guys are pudgy and they brag about how much they can squat and how they want to put on 30 more pounds of muscle, etc…Totally clueless!

So as I get ready to leave the room I see one of the personal trainers whisper something to his buddy and kind of smirks at me. All of the personal trainers at this gym hate me because I’m in much better condition than them…plus their clients ask me for advice, which I know drives them nuts!

I’m sure both of these chumps have no idea how to get six pack abs. If they did, you sure wouldn’t know by looking at them! Give this 2 minute workout a shot…hopefully you will be well on your way to getting toned abs.

Protein Shake Recipes


I recently made a post about protein powder, so I though I would following it up with some great shake recipes.

Chocolate Peanut Butter Supreme:

(Lean Mass Gain)

  • 12 oz. water
  • 4 ice cubes
  • 1 tablespoon heavy whipping cream
  • 1 tablespoon natural peanut butter
  • 2 scoops chocolate protein powder