10-Minute Fat Blaster

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Burn calories before you jump in the shower with this bodyweight circuit from Craig Ballantyne, C.S.C.S.

Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes. Click here for a video demonstration of the workout.

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Jumping Jack
Jumping Jack
30 Days Arm Challenge

Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps. 







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Prisoner squat
Prisoner Squat

Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps. 

 30 Days Arm Challenge

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Pushup
Pushup

Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.



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Forward Lunge
Forward Lunge

From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.) 

30 Days Arm Challenge


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Stickups
Stickups

Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps. 



MORE: For your chance to win new fitness gear from Old Navy, check out the Men's Health 2011 Summer Fitness Sweepstakes.

Weight Loss and Cutting Out Processed Foods

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weight Losss
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Processed foods are everywhere. Adam Smith covered this in economics with the division of labour, which is what we've taken to extremes nowadays. Which includes the way our food is made and prepared.
Some of our food is produced fairly close to the way our ancestors would have made it, albeit in larger quantities. Bread - apart from some of the extra additives - has been made roughly the same way since Roman times, probably earlier. But even then, the varieties of flour have changed to allow more intensive farming.
But that's splitting hairs.
The real issue is food that our ancestors wouldn't recognise. Which means that our bodies aren't adapted to it either.
The more processed our food is, the more difficulty we have in digesting it. Which can lead to knock on effects on our weight.
 10 Minute Workout

It's not easy to escape all processing but it is possible to reduce it quite a bit.
The quickest way to ensure that your food is to do as much of your own cooking as possible.
Years ago, you'd have either churned your own butter or bought it from someone who did.
No-one would have dreamed of bubbling hydrogen through vegetable fat and throwing in some nickel to help the process. But that's a very quick explanation of how margarine is made. It's originally white and has yellow dye added to make it appear more appetising.
As a general rule, if you can't pronounce some of the ingredients of your food or describe how they're made, it's time to think long and hard about whether you should be eating that particular thing.

Of course, the ingredients lists are often in small print and the production process is likely only found by digging through somewhere like Wikipedia.
But the end result is the same: food that looks and tastes like food but that is actually something that's been carefully constructed in a laboratory and then a factory that only looks like a kitchen when it's domesticated for a television advert.

Our bodies cope with this. But not always well, which is why weight loss is usually easier when you keep to mainly natural foods that have had as little processing as possible.
The easiest way to check this for yourself is to forgo as much processed food as possible for the next few weeks and see how you feel.
If you're like most people, you'll feel better. Maybe slightly trimmer. Maybe a slightly lower blood pressure. And almost certainly more energy.
Which is the body's way of telling us "do more of this!"
The other benefit is that you'll probably eat less.

Even something as innocent looking as fruit juice is processed.
You'll happily quaff a glass or two of orange juice.
But you'd look at me as though I was a madman if I suggested that you ate 4 or 8 oranges right now instead of those one or two glasses of juice.

And even the most ardent sugar addict (or sweet toothed child) would be unlikely to add 12 teaspoons of sugar to a cup of tea or coffee. But that's roughly what you get in a can of fizzy pop.
So do your waistline a favour and reduce your intake of processed foods.
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For more information, check out this article on real world weight loss.
And if you're in or near Cheltenham, feel free to give me a call.

Healthy Ways To Lose Weight: 5 Great Food Tips!

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Weight Loss
If you're anything like me, constantly searching for great and healthy ways to lose weight, you will need foods to add your diet.
Here's some great food tips, let's take a look at 5 foods that will help you lose pounds and at the same time improve your overall health.
1. Food Tip Number One: Sprouts

Sprouts are cheap and considered a "super food" because it is higher in nutrients then any other fruit or vegetable. It is like a catalyst for your body's internal and chemical processes, which in turn will help you create a better environment for your body. This environment will also help you lose weight more effectively.
2. Food Tip Number Two: Flax Seeds

Flax seeds are considered anti-inflammatory and full of Omega 3 fatty acids. This will help you lose weight. Don't forget to grind them up and eat them as soon as possible to receive all the benefits.
Personally, in the morning, I like to mix some papaya with flax seeds in the blender.
3. Food Tip Number Three: Chia Seeds.

Some think chia seeds are even better than flax seeds, and even if we're not going to discuss that in this article, they are as well in fact another great source of Omega 3 fatty acids. Even if they are more expensive than flax seeds, the great thing is that you don't have to grind them up.
I like to eat a spoon of chia seed every morning. You'll find it tastes really good!
4. Food Tip Number Four: Wild Salmon

Another great anti-inflammatory source for your body, plus more Omega 3 fatty acids, helping your cells fight against fat.
Try eating more fish. Maybe 2 or 3 a week, it will do wonders for your health and waistline.
5. Food Tip Number Five: Turmeric

A study published in the journal Nutrition shows that turmeric levels your insulin and triglyceride levels. This is very beneficial if you trying to lose weight. If you insulin levels are stable, it will be easier for your body lose and keep weight. Plus, its anti-inflammatory as well.
6. Food Tip Number Six: Ginger

According to the experts, it is another great anti-inflammatory source, high in antioxidants, helping your lower your cholesterol and blood pressure. All of this will also help you overcome your weight challenges.
You probably noticed that I have mentioned different "anti-inflammatory" foods in this article. This is in fact really important when you're trying to lose weight.
Studies indicate that overweight and obesity could be a form of inflammation. Therefore, increasing your daily intake of anti-inflammatory foods will in turn also speed up you weight loss process.

Before 2011 Alexander Palmer used to weigh 220 lbs. In 2011 he made the decision to make a change. He lost more than 50 lbs in 6 months without dieting. Instead he educated himself on how to eat properly. Want to know how? Go to: healthy ways to lose weight

Why Can't I Lose Weight? 3 Inflammatory Foods You Should Know About!

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Weight Loss

The experts say that inflammation is a huge factor that could contribute to weight gain. Therefore, if you have been wondering why you can't lose weight, you should consider that your digestive system might be inflamed.
If this is the case your body might have lost the ability or capacity to digest and absorb all the necessary nutrients.
This will impact negatively your weight.
The effects?
If you feel you're constantly craving for more and more foods, this could be one of the factors.
Let's have a look at 3 top inflammatory foods you should avoid:
1. Inflammatory Food Number One: Wheat:
Since agricultural scientists started tinkering with wheat, it is not what it used to be anymore. Many of those changes could cause problems for your digestive system.
Take a look at the following effects:
  • Gut inflammation (Produced by gluten)
  • Hunger suppression (Not recognizing your full)
  • Chemicals (Causing your body to store fat)
  • Thyroid related problems (Slowing down your metabolism, making you store more fat)
  • Super starch (since you body can't digest it, leading to inflammation and extra fat storage)
Those are just some of the really bad effects of wheat, effects that could break or make your weight loss plans.
2. Inflammatory Food Number Two: Commercial Food:
The daily commercial food has many inflammatory properties. For example:
  • Frozen daily products
  • Corn products
  • Baking and frying fats
  • Corn sweeteners
And the list goes on, this is just a sample. The problem with diary products is they don't have enough Omega 3 fatty acids, the right type of fat.
All of this could cause your body to react in a negative way, confusing your body chemistry, and finally causing you severe weight problems.
3. Inflammatory Food Number Three: Processed And Cheap Oils:
Cheap oils like vegetable oils are mostly composed unusable Omega 6 fatty acids and a very dangerous form of fat called trans fats.
If you diet is lacking in healthy fats, or even, worse if the food you eat has a high percentages of inflammatory properties, you could develop all types of health related issues.
If you have wondering why you can't lose weight, maybe you should take the time to think about how your current diet is. Maybe the only thing you need to start losing weight is to make some changes, finding better and healthier substitutes. We don't live in a perfect world, but we can do our best by making better food choices.

Before 2011 Alexander Palmer used to weigh 220 lbs. In 2011 he made the decision to make a change. He lost more than 50 lbs in 6 months without dieting. Instead he educated himself on how to eat properly. Would you like to know how? go to: why can't I lose weight

Designing a Resistance Training Program

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Training Program
Training Program

Your fitness goal

30 Days Arm Challenge

The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal.
WEIGHT TRAINING PROGRAMS
Program Goal
Sets
Repetitions
Resistance
Rest between Sets
Endurance
3
15 to 25
50-65% of 1 Rep. Max
30 to 60 seconds
Health/Fitness
1 to 3
10 to 15
60-80% of 1 Rep. Max
30 to 60 seconds
Strength
3 to 6
5 to 6
80-88% of 1 Rep. Max
3 to 5 minutes
Size
3 to 6
8 to 12
80-85% of 1 Rep. Max
30 to 60 seconds
Power
3 to 6
2 to 4
80-90% of 1 Rep. Max
3 to 4 minutes
Table content taken from Essentials of Strength Training and Conditioning,
edited by Thomas Baechle for the National Strength and Conditioning Association.

Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Strength and Power programs are appropriate for individuals training for sports. The Size Program is appropriate for individuals who wish to participate in bodybuilding.

Your fitness plan

The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Below are 2 sample programs that will work well for nearly everyone. They can be adjusted based on your fitness goal. Each rotation should last 4-6 weeks.

30 Days Arm Challenge

Rotation 1

  • Rest 60 - 90 seconds between sets.
  • Try to maximize your last set (i.e. select a weight that let’s you complete your last few repetitions, although it’s difficult).
  • Include abdominal and low back exercises 3 days per week.
DAY 1
Muscle group
# of exercises
Chest
2
Back
2
Biceps
1
Triceps
1
DAY 2
Muscle group
# of exercises
Shoulders
2-3
Quadriceps
1
Hamstrings
1
Whole leg
1
Calves
1
DAY 3
Muscle group
# of exercises
Chest
2
Back
2
Biceps
1
Triceps
1


Rotation 2

  • Rest 60 - 90 seconds between sets.
  • Try to maximize your last set (i.e. select a weight that let’s you complete your last few repetitions, although it’s difficult).
  • Include abdominal and low back exercises 3 days per week.
DAY 1
Muscle group
# of exercises
Chest
2-3
Back
2-3
DAY 2
Muscle group
# of exercises
Biceps
2
Triceps
2
DAY 3
Muscle group
# of exercises
Shoulders
2
Quadriceps
1
Hamstrings
1
Calves
1
Whole leg
1

30 Days Arm Challenge

Exercise suggestions

The last step is choosing the specific exercises you want to do for each muscle group in your program. There are numerous ones, but some basic suggestions are below.
Upper Back
Prone/seated rows
Push-ups
Pull-ups
Lower Back
Superman
Trunk extension
The plank
Chest
Bench press (flat, incline, decline)
Flys
Push-ups
Biceps
Curls
Hammer curls
Preacher curls
Triceps
Dips
Overhead extension
Shoulders
Shrugs
Lateral raise
Front raise
Push-ups
Overhead press

Abdominals
Crunches
Trunk twists
The bicycle
The plank
Reverse crunches
Hamstrings
Leg curl
Quadriceps
Leg extension
Squats
Whole leg
Leg press
Squats
Gluteals
Squats
Lunges
Prone hip extension

Your resistance training program should be designed with your fitness goals in mind! However, every routine should share these elements:

  • Warm-up (aerobic) - five minutes low intensity to break a sweat. (Examples: running, cycling, walking, etc).
  • Pre-exercise stretching - hold at a gentle stretch for 15-20 sec., stretch muscles that you'll be using during your workout. (Example: hamstrings, calves, quads and chest).
  • Post -exercise stretching & strengthening - 1 to 2 minutes/muscle groups for stretching, and add abdominal and low back strengthening if they have not been included in your weight training routine.
  • Order of Exercises: Start with large or multiple muscle groups (chest press, lat pull down, leg press and squats), followed by small muscle group (biceps, triceps, deltoids and calves).
  • Amount of weight: The correct weight should produce fatigue by the last repetition in each set, or determine resistance by using a percentage (typically 60-80%) of your one repetition maximum. (Example: If you can lift a maximum of 50 lbs. one time during leg extension, 70% of that would be 35 lbs.)
  • Rest: 48 to 72 hours between workout sessions for each muscle group.

The Benefits Of Drug-Free Bodybuilding

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Bodybuilding
By Samuel Gilbert

best foods
For many people, a desire to have a more attractive body leads to an interest in natural bodybuilding. A lean and fit body requires hard work and determination. An undesirable short cut measure is to take drugs for bulk, but this is not recommended. For those individuals who want to take the route of natural body sculpting, it means they will never consume substances that are not included in a healthy diet. The definition of "natural" has changed somewhat by those pushing the limits. A more strict interpretation leads to better management of the weight and a healthier lifestyle both in the immediate and long-term future. Focusing on alternatives to drug implementation is very much preferred.

 A common reason to take up body building without using enhancements is to control or lose weight and to have better health overall. You may have a goal of looking good at the beach. When you achieve the desired look, you will feel better emotionally, as well as physically.

 Those who have been tempted to use anabolic steroids or similar substances in the past, even for a short period, cannot claim to be natural these substances are harmful to the body and do not result in sustainable results. Substances, which may be debatable, such as corticosteroids and caffeinated products, are generally allowed, even though the purists might not consider them healthy.
best foods
 Some of the specific advantages to taking the natural approach to body sculpting include financial and legal. You will not be running the risk of purchasing or ingesting substances that are illegal. You avoid long-term health risks, choosing rather to improve your health. Purchasing questionable substances can be expensive. You would be better served by spending the money on top quality foods. Using no banned substances means you do not have to lie about your improved physique. You will know the look is due to your own hard work.

 Not recommended for body builders are substances such as insulin, IGF, growth hormones, anabolic steroids, and testosterone. Generally, they are of questionable legality. It is much preferred that you utilize health alternatives such as exercise, a sound diet, and weightlifting.

 When you use only beneficial substances, and techniques, you will not have any side effects and there will not be joint injuries. Joints can be damaged by muscle development going at a faster rate than the joints. Naturally paced growth in muscle development is long lasting. When you do the work, you get a sense of satisfaction because you know you are responsible for the positive results.
best foods

Using the drug and hormone-free approach is not as easy as swallowing a pill. You will need to maintain a spirit of determination to reach your goals. The benefits you gain when you are lean and fit will include justly earned self-confidence and self-esteem. All of the results are due to your own actions, not to a temporary muscle size surge, which can have negative, even dangerous side effects.

 The effects of natural bodybuilding are both positive and avoidance of negative actions and results on your body. Those who are seeking honest and long-lasting health benefits will choose to ingest only the best and most healthful foods. The activities will be selected with a goal of improving overall health as well as appearance. Whether you want to compete or just be sure of a fit physique, natural is better.




About the Author:

If you wish to explore muscle building workouts through natural bodybuilding programs, click this link now. The Physical Mental Strength website offers you a wide range of muscle building diet and workout plans to help you live life to the fullest.


Importance Of Personal Training In New Jersey

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Personal Training in New Jersey
Personal Training


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Absence of aptitudes and information is the principle reason individuals neglect to keep up great health. For an individual to stay fit he or she must utilize the right systems. These procedures incorporate; eating less carbs and work out projects. People are informed further bolstering bring good fortune with respect to personal training in New Jersey. This Workout procedure furnishes people with abilities and learning on the best way to be healthy.

Overall educated people revel in numerous profits offered in Workout programs. Masters offer rules to stay healthy and keep physical fitness. Health experts comprehend the needs of diverse people. An expert will help you get thinner, addition tone and assemble muscles focused around your necessities. Customers get learning to plan Workout plans and set objectives which are not difficult to accomplish. Fitness evaluation is vital in light of the fact that it decides your accomplishments. People ought to survey their health before taking part in exercises. Experts in body Fitness will survey your general health to guarantee you are fit for exercise. Great mentors investigate restorative history and family history of illnesses. Coaches perform Fitness evaluations on a month to month premise. This method helps individuals upgrade their health way of life.

There are numerous reasons why individuals neglect to accomplish their objectives. One of the reasons is absence of inspiration. Mentors persuade people by participating in exercises. They aid customers in arranging work out schedules. Fitness coaches keep up a decent association with customers and confer their time in workout programs. This strategy inspires customers and helps them get to be responsible of preparing projects.

Practicing in a rec center is a decent encounter. Nonetheless, numerous people don't delight in meeting expectations out in exercise centers. This is because of their absence of involvement in taking care of gear. On account of accessibility of Fitness masters, one can practice securely with distinctive machines. Practicing supplies help you upgrade your center quality, parity and adaptability. Practicing additionally helps individuals recuperate from physical wounds.

Health specialists comprehend the needs of customers. They utilize their evaluation reports to plan customized exercise programs. Customized projects are successful in workout forms. They help an individual assume liability in what they do. Individuals figure out how to Workout without assistance from teachers because of customized system. Projects altered to fit your needs will support you in accomplishing positive results.

Keeping up physical health includes adhering to a good diet propensities and exercises. An individual is relied upon to consume healthy food to stay fit. Fitness experts are generally educated about nourishment. They offer solid counsel on the foods you ought to consume. A mentor will stay informed regarding your exercise schedules and in addition dietary patterns to help you stay fit.

Individuals participate in practicing exercises with the point of getting comes about instantly. An educator helps individuals get brings about a brief time. Putting resources into personal training in New Jersey is beneficial. Teachers are great in spurring and moving individuals. The utilization of Tai chi or yoga helps people understand their internal identity. It gives customers motivation to continue working out.

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