3 Day Diet Reviews Forthright Opinion About The Program

Are you considering going on the 3 day diet? Reviews are hard to come by, but I’m going to give you my honest opinion of the program. The 3 day diet is a very low calorie diet that claims you will lose anywhere between 3 and 10 pounds (depending on the writer) in just 3 days. Here’s my 3 day diet reviews.

First of all, I’m going to start my 3 day diet review’s with the good points.

The diet is very low in calories. Some versions of the diet include ½ a grapefruit at every meal which means the diet has 900 calories. Others feature it at just one meal which takes the diet down to 750 calories. Obviously, these calorie levels are not sustainable, but remember this is just a 3 day diet. You can fast for that long, so having some food to keep you going won’t harm you.

The second positive thing I’m going to mention in my 3 day diet reviews is that there is no fancy cooking required to sustain this diet. If you can boil an egg and cook veggies in the microwave, you can go on this diet. The foods required are basic: cottage cheese, saltine crackers, carrots, apples, etc.

The third thing that is nice about this diet is that the food you are asked to eat in no way harms you. You’ll be eating fruits, vegetables, lean meats, etc. In many ways, you are better off with this program than you would be eating a couple of meals at a fast food joint. There’s no “trick” to the 3 day diet, it’s just very low in calories.

But there are some downsides to the diet. For instance, you may only lose a couple of pounds for all of your starving, not the 10 pounds some proponents claim.

Also, I would be remiss in not mentioning that extended use of this diet program would surely lead to anorexia. The name of the diet is “The 3 Day Diet” for a reason – it should only be used for three days.

Another thing worth mentioning in this 3 day diet reviews is that you are probably going to be hungry on this program. The meals are quite small. Breakfast and lunch are about 200 calories a piece and dinner is about 350 calories. If you are used to 2000 to 3000 calorie diets (what most Americans eat), you are going to be famished. If you can suck it up and say “it’s only 3 days” you’ll survive. But, if you are not mentally prepared for the hunger challenges on the 3 day diet, you are likely to give in to your urge to eat more.

In short, the 3 day diet does work. You will probably lose between 3 to 6 pounds. The 10 pound claims are from very large people who try it. Most of the pounds lost will be from water weight. You can’t go on the diet on an extended basis.

My 3 day diet reviews overall picture is that if you want to lose weight for a specific purpose in the very near future (a wedding next weekend, an upcoming high school reunion), it’s worth doing. As an extended diet plan, it won’t work.

Exercise. It's a word many of us dread. Some find it boring, while others just can't stand doing it for whatever reason. Finding motivation to do it is a challenge for us all. Finding ways to make exercise enjoyable can be difficult, but it's quite possible.

Yes, that's right. Exercise can be enjoyable!

If one hates exercise, how can they make it fun, then? Well, it takes a little creativity. Here are a few suggestions for ways to work out that will keep you entertained at the same time.

Dance Dance Revolution

Though you might feel a little silly doing this at first, the popular video game Dance Dance Revolution has the potential to give the player a fantastic cardio workout. The game itself is fairly simple: you step on the arrows as the corresponding arrows on the screen match up. It takes a great deal of practice to become good enough at it so you're drenched in sweat after every game, but it gives you something to work for. That's the beauty of it: it's a game, and that factor keeps you going even when you get tired.

Eyetoy: Kinetic

Yet again, the Playstation is the way to go to make exercise entertaining. Utilizing the Eyetoy camera, Kinetic reflects your image back at you on the screen as you perform various activities in this virtual workout world. You kick, punch, and jump your way to fitness in a way that's challenging and fun!

Mini Stair Stepper

The beauty behind this invention is that it's compact, portable, and can be done just about anywhere. You can use this miniature stair stepper while you work, study, or watch TV. You could even put it in front of your Playstation and play what would normally be a sedentary game as you step! Can it get much better?

iPods and TVs

Do you get easily bored on the treadmill? There's an easy solution, then: television. Either load television shows onto your video iPod or set your treadmill in front of a TV. It'll keep you occupied while you work out so you don't realize how much time as passed. I personally used to speed walk on the treadmill while watching reruns of Star Trek: The Next Generation. The hour-long episodes kept my mind off of how tired I was or how boring and repetitive working out can be.

Workout Buddies

Having a friend to work out with can be the best thing for your motivation. Not only is it a great time to socialize, but the fact that you've made a commitment to another person that you will work out at this time on these days will motivate you further. You can't just sleep in when you know you've got a friend waiting for you at the gym.

Furry Friends

Walking the dog can not only be an enjoyable pet-and-pet-owner bonding activity, but it's also a way in which you can motivate yourself to exercise because that dog needs to be walked daily. There's no avoiding it. This way, both you and your furry friend get a workout and both of you will feel better about it. Plus, it's much like the concept of a workout buddy in the fact that you have someone to socialize with. Sure, they may not talk back, but that doesn't mean you can't talk to them!

If you don't see anything here that works for you, get creative! Be imaginative. If you've got the will to get in shape and improve your health, you'll certainly find the way that's right for you.

When it comes to fat loss, one of the most frequently-asked questions I get is "to maximize fat loss, should I do my cardio before or after my weight training?" I know there are times when I like to be kept in suspense… But I'm not going to do that to you here…

Physiologically speaking, if maximum fat loss is your goal and you want to incorporate cardio into your training schedule, you're better off doing your cardio training immediately after your weight training. Here's why:

1. When you do weight training first, you have more energy and strength for that weight training.

I know cardio junkies won't want to hear this, but intense, quality weight training is actually more effective for fat loss than cardio training. Why the emphasis on quality? Well, if you go to the gym and just flail around with light weights for 30 minutes, it's not really going to be very effective for fat loss. However, if you really put some effort into it and train hard, the metabolic boost you get from weight training (in terms of not only calories burned while doing it but the increase in metabolism after and the increase in muscle mass you get from weight training) is greater than the boost you get from cardio training. And, when compared to slow, long-duration cardio training, that boost is much greater.

So by performing your weight training first, while you're fresh, you're going to have more energy to put into it and you're going to be stronger. This will increase metabolic and muscle mass stimulation and therefore overall fat loss. It's a win-win situation! That's not to say you can't do a couple of minutes of cardio as a general warm-up before starting into the weights...just don't do an entire cardio session before weight training. Always keep in mind that the weight training is the real engine behind your fat loss efforts. And if that isn't enough to convince you to do cardio after weights, I've got another reason for you…

2. Performing weight training first decreases available blood sugar and puts the body in "fat burning" mode.

When you train with weights, you're performing short, intense muscle contractions. Glucose (blood sugar) is the preferred fuel for driving these intense contractions. As you go through your workout, your body gradually uses up its readily-available supply of sugars and starts mobilizing fat for energy. Here's the key… mobilizing bodyfat for energy is a process that takes time. If you do your cardio first, your body will be initially working on that blood sugar before getting started on the bodyfat. By the time you're done with cardio and move to weights, that is when you're in the optimal fat-burning mode.

But the problem is, fat is not an efficient fuel for weight training. By doing cardio first, you use up all the "good" stuff for weight training and force your body to make do with a less powerful fuel source. Your weight training workouts will decrease in quality and your cardio efforts won't be as effective for achieving fat-burning, which is your primary goal! So basically, you're shooting yourself in the foot twice! Think of your body as a hybrid gas-electric car. This car uses gas to provide more power for acceleration and electricity to provide long-term power for maintaining speed.

Now think of blood sugar as gas and weight training as powerful acceleration. When you press the pedal (performing weight training), you're going to get much better acceleration when you're using the proper fuel (i.e. gas). If you try and power the acceleration with electricity, you'll go forward but not nearly as quickly as if you were using gas.

The bottom line is this…perform your weight training first so you use up the "fast" energy first. Then, by the time you hit the cardio, you're already in fat-burning mode and every single second you're doing that cardio is going to be burning more fat than if you did it first.

These two reasons apply no matter if you're doing slower, long-duration cardio or high-intensity interval training (which I recommend). The key thing to keep in mind is that weight training is what's going to help you change your body fast… cardio is a useful tool for improving your results but it's not what drives your fat-loss results. And that being said, if you absolutely feel you must do your cardio first, I'm not going to tell you it's the worst thing in the world…the fact that you're doing something trumps doing nothing any day of the week! But if you're looking for maximum impact for the time and effort you're putting your training, definitely hit the weights first and cardio after.

When I first looked at the Fat Loss for idiots diet I was really skeptical. The last thing that I want to see as a fitness and health expert is a bunch of people starving themselves and getting unhealthy in the search for some magical 5 pounds or more a week weight loss.

First you eat until you are satisfied so there is not binge eating. Next there is the whole cycled diet where you stay on the diet for a few days and then you go off the diet for four days. And finally there is a diet generator that creates a good diet for you by asking you what you like and what you do not like.

But of course there are drawbacks to anything and this diet is especially tough for some. Here are the drawbacks and why Fat Loss 4 Idiots may not be for you.

The dreaded all fruit day - Some people just do not like fruit a lot and there is one day where you eat nothing but fruit. This does make things difficult as you need to follow the diet exactly

Not a lot of exercise - If you live a very active lifestyle you will find that you may not have the energy that you are used to on the fat loss for idiots diet. There are not enough calories for an athlete and as a bodybuilder you would find the carbs too high still if you are cutting up for a contest.

No Alcohol allowed - Actually you can have one drink a day but for many people used to consuming 2 or more drinks a day this cutback along with the weight loss and the stress of a changed diet may be too much to bear.

Other than these three restrictions to the fat loss 4 idiots diet , I believe you will probably find that the diet works for the majority of people trying to lose 20 or 30 pounds.

Well I was proven wrong. I posted a review of the fat loss 4 idiots diet -you can read those reviews,and was buried in responses from people telling me that they were skeptical as well but the diet did work for them. Once I dug deeper into Fat Loss 4 Idiots I found that there were a couple of things that made the diet make sense for losing weight.

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When you first looked at the magazine that had all the bodybuilders in it, you thought? Gees, I could never get to that type of body!" Of course you could with a lot of miracles I would naturally think, because that isn’t happening ever. You felt nauseous to the stomach and you had to get yourself going.

There is a valid reason for this, for which you would not just openly admit. You are scrawny and can’t seem to stand your man, and every one likes to walk all over you as if you were the doormat? You wondered why you were single, and this is part of the reason, you feel inferior. So you decide to take on the challenge of trying to begin with the bodybuilding workout schedule.

So you need to have a fixed bodybuilding workout schedule to foodstuff and exercise routine. You got it, did you write it down, or print it? Is the pen or the mouse a wee bit too heavy? Get on with it; exert that pea that is sitting in your upper arm waiting to pop.

Ok, get on with it, you’re in the shopping mall and you need to buy dozens of eggs that need to be swallowed raw, just a wee boost to your protein. And for you the beginner, you would really need to consume a lot more carbohydrates. You cant be a bodybuilder who is as skinny as an Ethiopian you would have to put some meat on those bones of yours first so that you can get on with your bodybuilding chest workout.

Serious Contenders Needed For A Bodybuilding Workout Schedule

Now that you got the worst side of it, you would seriously start by having to exert muscle power, not just thought. Begin with the breathing exercises, the starting map of all bodybuilding workout schedules.

Breathe in deep and release the carbon dioxide from your body slowly via the mouth as if you were pouting your mouth with a gap for the air to flow out. If you feel you are going to keel over don’t worry you wont, its just your heart and lungs working out in your chest and getting a good stretch. The best cardio exercise is just a brisk walk at first, now that should already be in your bodybuilding workout schedule.

While doing this, after you have recovered 3 days later, from your first physical exertion you might feel despondent, and have developed a phobia for pain, don’t worry, the more you exercise the more your body will get used to it, and the pain will no longer be there.

The trick is to keep on exercising even if your muscles ache, then you know you are exerting effort, and you are succeeding in realizing your bodybuilding work schedule!

Leg muscle is most important to support your upper body; it can also be said as the basement of your whole body.

So building up both the upper body and legs are essential factors that has to be considered when you are doing body building workouts.

There are several workouts to buildup your leg muscles. The 3 main muscles in your legs are quadriceps, hamstrings and calves. Exercise like squats are great for building strong and powerful legs.

Placing a weight on a barbell and squatting down with the weight rested on your neck. This is the best technique for you to increase your leg muscle strength.

There are some other exercises for your quadriceps like leg press, leg extensions, dumbbell lunges and dumbbell squat.

The second thing is hamstrings; here also you can find three main methods. Firstly, you can workout with the leg curl machine by lying leg curls your face down on a leg curl machine and lift weight up.

The other two workouts are stiff legged dead lifts and dumbbell stiff legged dead lifts.

The last and third leg muscle group is calves which should also be included with your body building workouts. You can buildup your calves muscle by doing various workouts, that will give you the leaping abilities.

The well known workout for calves are standing calf raises, seated calf raises, leg press calf extensions and standing one legged calf raises. The simple and easiest workout is by standing on your toes and raising yourself with the help of calves muscle.

By applying these exercises in your regular workout will help you build strong legs. You can work your quadriceps into your bicep, triceps and shoulder workout day and place your calves and hamstrings with your back and chest workout day.

These are all the best exercises to build strong legs that have to be considered with your body building workouts.

Discover my top 3 most recommended fitness guides at my fitness reviews site. Check out my top recommendation and my turbulence training review.

The search for stomach flattening exercises is one that is shared by many people. So if you fall in that category, don't worry you are not alone. Excess stomach fat is can be attributed to genetics, lack of exercise and poor diet. Unfortunately, more often than not when people think about stomach or abdominal (abs) exercises, they immediately think about sit-ups and crunches. Who can blame them? These are typically the first exercises that you learn growing up and are commonly reinforced at your local gym.

Doing an endless number of crunches may eventually build stronger abdominal muscles but they will have no effect on the excess stomach fat that is covering them. Stomach flattening exercises are those that target the mid section while also incorporating cardiovascular exercise. This will help to boost your metabolism and start to burn off the excess fat. Remember that a proper diet is also an essential component to any exercise routine. Are you ready to get to the exercises!

1. Plank - lay stomach down with your forearms on the floor pointing forward and your body straight. Raise your body off the floor so that it is supported by your forearms and your toes. Your body is to remain straight with no sagging. Hold this position for 30 seconds.

2. Mountain Climbers - this will really get your heart rate going and your abs burning. Begin in a push up position with your hands and toes on the floor. Next bring your right leg up towards your chest , then quickly alternate, bringing your left leg up toward your chest while moving the right foot back to its initial position. Continuing alternating your stepping motion for 30 seconds.

3. Oblique Twists - you will require a small medicine ball or lightweight dumbbell will also do. Sit on the floor with your knees at a 45 degree angle holding the medicine ball in front of you. Twist your body to the right bringing the medicine ball to your side. Next, in a controlled manner, bring the medicine ball to the left side. Continue alternating from side to side for 30 seconds.


You are not done yet. You will combine these exercises into a mini-circuit, in which you perform each exercise right after the other. This keeps your heart rate up and really intensifies the fat burning potential. Can you see how these are truly great Stomach flattening exercises!

Ultimately you will want to work these exercises three times per week with goal of gradually building on them each time by doing more or longer time periods. Variety is the key to any exercise program and there are many alternate versions of the above exercises; such as the side plank, one leg plank or the cross body mountain climber. You may never do another sit-up or crunch again!

Beauty and Fitness

Health is wealth. By being physically fit, it can make a person look lean both inside and out.

There is a lot a person can do such jogging or walking in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

· Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

· Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

Physical fitness is one of the great essentials of match play. Keenness can only be acquired if the physical, mental, and nervous systems are in tune. Consistent and systematic training is essential to a tournament player.

Regular hours of sleep, and regular, hearty food at regular hours are necessary to keep the body at its highest efficiency. Food is particularly important. Eat well, but do not over-eat, particularly immediately before playing. I believe in a large hearty breakfast on the day of a big match. This should be taken by nine-thirty. A moderate lunch at about one o'clock if playing at three. Do not eat very rich food at luncheon as it tends to slow you up on the court. Do not run the risk of indigestion, which is the worst enemy to dear eyesight. Rich, heavy food immediately before retiring is bad, as it is apt to make you "loggy" on the court the next day.

It is certain injury to touch alcoholic drink in any form during tournament play. Alcohol is a poison that affects the eye, the mind, and the wind three essentials in tennis. Tobacco in moderation does little harm, although it, too, hits eye and wind. A man who is facing a long season of tournament play should refrain from either alcohol or tobacco in any form. Excesses of any kind are bad for physical condition, and should not be chanced.

"Staleness" is the great enemy of players who play long seasons. It is a case of too much tennis. Staleness is seldom physical weariness. A player can always recover his strength by rest. Staleness is a mental fatigue due often to worry or too close attention to tennis, and not enough variety of thought. Its symptoms are a dislike for the tennis game and its surroundings, and a lack of interest in the match when you are on the court. I advocate a break in training at such a time. Go to the theatre or a concert, and get your mind completely off tennis. Do your worrying about tennis while you are playing it, and forget the unpleasantness of bad play once you are off the court. Always have some outside interest you can turn to for relaxation during a tournament; but never allow it to interfere with your tennis when you should be intent on your game. A nice balance is hard to achieve, but, once attained is a great aid to a tournament player.

The laws of training should be closely followed before and after a match. Do not get chilled before a match, as it makes you stiff and slow. Above all else do not stand around without a wrap after a match when you are hot or you will catch cold.

Many a player has acquired a touch of rheumatism from wasting time at the close of his match instead of getting his shower while still warm. That slight stiffness the next day may mean defeat. A serious chill may mean severe illness. Do not take chances.

Change your wet clothes to dry ones between matches if you are to play twice in a day. It will make you feel better, and also avoid the risk of cold.

Tournament players must sacrifice some pleasures for the sake of success. Training will win many a match for a man if he sticks to it. Spasmodic training is useless, and should never be attempted.
THE PSYCHOLOGY OF PHYSICAL FITNESS


The condition a player is, in is apt to decide his mental viewpoint, and aid him in accustoming himself to the external conditions of play.

All match players should know a little about the phenomenon of crowd-psychology since, as in the case of the Church-Murray match I related some time back, the crowd may play an important part in the result.

It seldom pays to get a crowd down on you. It always pays to win its sympathy. I do not mean play to the gallery, for that will have the opposite effect than the one desired.

The gallery is always for the weaker player. It is a case of helping the "under-dog." If you are a consistent winner you must accustom yourself to having the gallery show partiality for your opponent. It is no personal dislike of you. It is merely a natural reaction in favour of the loser. Sometimes a bad decision to one play will win the crowd's sympathy for him. Galleries are eminently just in their desires, even though at times their emotions run away with them.

Quite aside from the effect on the gallery, I wish to state here that when you are the favoured one in a decision that you know is wrong, strive to equalize it if possible by unostentatiously losing the next point. Do not hit the ball over the back stop or into the bottom of the net with a jaunty air of "Here you are." Just hit it slightly out or in the net, and go on about your business in the regular way. Your opponent always knows when you extend him this justice, and he appreciates it, even though he does not expect it. Never do it for effect. It is extremely bad taste. Only do it when your sense of justice tells you you should.

The crowd objects, and justly so, to a display of real temper on the court. A player who loses his head must expect a poor reception from the gallery. Questioned decisions by a player only put him in a bad light with the crowd and cannot alter the point. You may know the call was wrong, but grin at it, and the crowd will join you. These things are the essence of good sportsmanship, and good sportsmanship will win any gallery. The most unattractive player in the world will win the respect and admiration of a crowd by a display of real sportsmanship at the time of test.

Any player who really enjoys a match for the game's sake will always be a fine sportsman, for there is no amusement to a match that does not give your opponent his every right. A player who plays for the joy of the game wins the crowd the first time he steps on the court. All the world loves an optimist.

The Ab Scissor Fitness Machine Claims to Deliver 6 Pack Abs in Only 4 Minutes a Day

Review Summary

Many companies are out to capitalize on the weight loss craze that has taken over. Most people want to be fit. They are tired of seeing the obesity reports on the news, and they want to change their own lives. However, many people aren't sure how to go about it and will jump on the first potential solution that comes their way. This may be the case with some people who purchase the Ab Scissor. This product doesn't seem to be a complete waste of money. On the contrary, people looking for a way to tone their abs may be very pleased with this piece of equipment. It isn't, however, a weight loss solution. If you carry a lot of fat around your midsection, chances are this equipment isn't likely to give you a six pack. It may tone your abdominals, but what's the use when your abdominals are buried under layers of fat? In order to see toned muscles, you must uncover them, and this machine, like so many others like it, simply can't give you a total body workout needed for lasting weight loss.

Product at a Glance

The Ab Scissor is a chair with handle bars reaching high above. It is designed to give people extra mobility while working the abs in a seated position. Because both the upper torso and the bottom half of the body move, the crunch on the abdominals may be slightly more intense than the traditional crunches done on your back. One downside to the design of this product seems to be that there is no neck or back support. When using the abdominal muscles, many people unconsciously engage the muscles in their neck and back. This may lead to soreness and injury if not careful.

Product In Focus

What makes this product work seems to be the same thing that makes traditional crunches work, abdominal engagement. By repeatedly engaging the muscles in the abdomen, you get stronger abs. Unlike conventional crunches, however, this piece of equipment allows for a good workout of the obliques as well. However, this machine doesn't seem to offer the fat burning potential of a full body workout. For this reason, consumers should be sure they understand that by adding this to their workout routine they are only replacing the crunches they were doing before and nothing else. Total body work is necessary to burn fat and reveal any sculpted muscles. Diet and proper supplementation may multiply these results and ensure lasting success. Weight loss supplements like those containing Advantra Z may actually boost your metabolism, increasing the amount of fat your body is capable of burning. So, we believe they may be a beneficial addition to any fitness or diet regimen.

Cost

Currently it appears that the Ab Scissor retails through the official website for $159.00. When compared with a home gym, this may not seem to be too much. However, this isn't a home gym. This machine only targets one muscle group. Because many of the moves done on this equipment can successfully be done without any equipment, the price tag may seem a bit steep to most people. However, some people view products like this as motivation for their workouts. If this is the case and you understand completely the limited nature of this product, the price may seem reasonable.

Positives

· Offers one way of exercising the abdominal muscles

Negatives

· Not likely to deliver 6 pack abs alone

· Doesn't seem to promote diet and supplementation

· No neck support, which may cause neck pain

Final Thoughts

The Ab Scissor offers one potential solution to a hum drum abdominal workout. For people seeking something new, this could be a solution. Although it isn't likely to deliver weight loss results or 6 pack abs without diet and supplementation, it may tone the midsection and become part of a complete workout. Knowing what to expect from a product is necessary to avoid disappointment. With many fitness gadgets and diet fads, marketing can be misleading and build expectations to inappropriately high levels. To avoid this, having comprehensive information about your potential purchase may be crucial. If you want to learn more about this particular fitness equipment, feel free to review the sites linked below.

The biceps are the muscles that are found in front of your upper arm which functions by lifting the lower arm as it contracts and by enabling your palm to turn upward. The triceps on the other hand are those found at the back of the upper arm which functions by extending the lower arm when it contracts. Both the biceps and the triceps control the movements of your arms and likewise control the wrist and the hand movements.

Among the vanities of males is to have great looking biceps and triceps that they can flaunt. While women want to get slimmer, males put in much attention and effort to achieve bigger and triceps and biceps muscles. There are numerous ways to achieve that result and some even go for the faster route which is to take in steroids. Nonetheless, it is still better to do it the natural way with natural workout routines. Here are 3 steps to have great looking biceps and triceps.

1. The Cable Pushup - The cable pushup is a sort of a flushing movement where you will need a bar of medium length. To perform the routine, just position your body straight up and then do pushups as straight as possible. Make sure that as you do the pushups, the elbows are tucked in and the focus should be on the triceps. As you reach the bottom position, try to squeeze the triceps for at least one to two seconds. Try to keep your repetitions more controlled and concentrated to achieve better results and do at least three sets of at least twelve to fifteen repetitions per set.

2. The Dips - After doing a cable push up, a number of fitness instructors suggest that you do the dips in order to give a blast to the triceps. Here you would need a grip which would be wider than a shoulder width. Then you can place a plate in between your legs so as to add more resistance while you perform the routine. The dips are much like the chest exercises and in fact, you can perform the dips as a form of chest exercise. The difference though is what kind of muscles you would want to target. If you want to target your triceps and biceps, the technique is not to lean to far forward. Squeeze your triceps at the top and make at least twelve (12) to fifteen repetitions in at least three sets.

3. The Preacher Bench Curls - After exercising your triceps, for your biceps, try the preacher bench curls. You can start with the aid of a 35-pound bar accompanied by two dimes on each side of the bar. Then as you reach the start position, just place an additional of at least 5 pounds on each side until you reach 145 or 155 pounds of weight. All in all, you would be able to make a maximum of 8 - 9 sets on this routine.

Lastly, keep in mind that your movements and routines must be more controlled if you want to achieve faster and better results.

How to Get Bigger Triceps - Easy Ways to Do It

I have compiled some exercises which you should try starting from today to get bigger triceps. Your muscle building won't be complete without putting extra effort to see that you get outstanding triceps that turn heads.

Parallel bar dip: work your triceps toughly. Majority of muscle builders concentrate on the biceps, but they forget that the triceps compose of up to two-third of the upper arm and it will enable your arms appear bigger if you are able to work it appropriately.

If we are to talk about adequate arm working out exercises, you won't find any other best exercises for it other than the popular parallel bar dip. Also, it is an exercise which involves the movement of your body through space rather the movement of your limbs only. Talking about the evidence of the efficiency of dips, you should just observe the amazing arm enlargement of male gymnast.

Close grip bench; it is an added complex motility capable of setting chunks of muscle on the triceps to get it to appear bigger, giving you access to utilize a mass of weight.

Lockouts: It is performed through the fixing pins inside the power rack to halt the bar on a third of its means down from the beginning. It will cause the triceps to be largely overloaded, letting you to utilize very intense weight. In return, you are going to gain bigger horseshoe triceps.

Slanting bar pushdown: I fancy the angles bar better than the straight bar for pushdowns due to the fact its a lot less nerve-wracking on ones wrists and a lot more ease to grip heavy weight with it. It is a great efficient separation motility that is nice and simple on the elbow.

Ez bar lying triceps expansion: it is one of the extremely efficient separation exercises for your arms. Unluckily, it can sometimes result to the injury of ones elbow. Due to this cause, it should be utilized lesser than the others to get huge arms. Also remember to maintain its reps at a high rate, usually 5 to 10 sets.

Don't while away your session performing exercises that are on this report. Stop killing your time with any arm workout that is not on this article, right away. Utilize those named here and implement them tough and weighty.

13 Simple Aerobic Tips

Regular aerobic exercise is vital for cardiovascular health, weight management, and is even an effective therapy for mild to moderate depression. But too many people quit, become injured, or simply find the process less enjoyable than they should. Here is Dr. Weil's advice for making aerobic exercise an ongoing, safe and rewarding part of your life:

1. Any aerobic exercise is better than no aerobic exercise. I would be happy to see you doing even a few minutes of it on a regular basis, but if you want to experience all the benefits, please try to do some continuous aerobic activity for thirty minutes a day, on average, five days a week.
2. Remember to work up to this level gradually and at your own pace, especially if you have not been exercising.
3. Remember also that I am recommending an average amount of activity over time. It is not the end of the world if you miss a day or two here and there. You can make it up later. Feeling bad about missing exercise probably does you more harm than missing it.
4. In addition to these workouts, find other ways to increase your daily activity, such as using stairs more often, parking farther from your destinations to walk more, and doing more physical work yourself instead of delegating it to others.
5. If you exercise with others, try not to do so competitively. Competitive thoughts negate some of the benefits of exercise, especially on your cardiovascular and immune systems and emotions. If you cannot avoid competitive thinking, exercise by yourself
6. Competitive sports like racquetball, handball, and tennis are not substitutes for aerobic activities such as walking, running and cycling. In competitive sports aerobic work is of a stop-and-go nature rather than continuous. It is regular, continuous effort that tones your cardiovascular system best.
7. Always warm up before you get into the full swing of aerobic activity. The best warmup is a slowed-down version of the activity you are about to perform. For example, walk, run, or cycle in slow motion. You will see many people stretching as a warmup, but this does not prepare muscles for aerobic exercise as well as slow movement does.
8. Give yourself a few minutes of cool down at the end of the activity. Repeat the same movements in slow motion.
9. If you have never exercised, get a medical checkup before you start an exercise program. If you have a history of heart trouble or high blood pressure or a strong family history of such problems, a cardiac stress test may be in order.
10. Pay attention to your body! Discontinue exercise if you develop unusual aches or pains.
11. Stop exercising immediately if you develop dizziness, lightheadedness, fainting, chest pains, or difficulty in breathing. Get a medical checkup promptly.
12. Your heart rate and breathing should return to normal within five to ten minutes after the end of aerobic exercise. If they do not, get a medical checkup.
13. Do not exercise if you are sick. Wait until you feel better, then resume gradually. Don't worry about losing fitness; it will come back quickly enough. Strenuous exercise at the onset of illness can cause you to be sicker longer.

Skipping meals can help lose weight

People who think skipping meals means weight loss fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in starvation mode and therefore slow down the metabolism to compensate. We then tend to overeat at the next meal. Often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced.

Starches are fattening and should be limited when trying to lose weight

Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

The more you cut calories, the more weight you’ll lose

Cut your calories too far—below 1,200 a day—and you’ll end up with a double whammy that quickly decreases your metabolism and muscle mass. To get the most out of the calories you do eat, choose whole foods such as produce, fresh meat and fish, and whole grains that are as close to their natural state as possible. They have a higher “nutrient density” than refined foods, because they pack more vitamins and minerals into fewer calories.

Carbohydrates make you fat

Carbohydrates do not make you fat. Calories make you fat. Often it’s the sugar and fat contained in carbohydrates that make you fat. Also a lot of carbohydrates are processed, so you don’t get the advantage of feeling full from fiber found in unprocessed carbs. For example, whole grain pasta is more filling — and makes you feel satisfied longer — than white pasta, though both have the same amount of calories. What will change the number of calories is the amount of sauce and butter you put on your pasta. What you want to do is eat carbs in moderation.

Sugar Causes Diabetes

If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight and an inactive lifestyle are the main risk factors for Type 2 diabetes.

Calories eaten after 8PM turn to fat

This is an urban legend that is no more true than the notion that alligators are roaming the sewers of New York City. The fact of the matter is if you eat more calories than your body burns in a day, the excess calories will be stored as fat. Whether you consume them during 'Good Morning America' or 'Letterman' doesn't matter; there is no intrinsic connection between calories and the clock.

Avoid nuts as they are fattening

Yes, it's true that nuts are quite calorically dense; 15 cashews, for instance, deliver 180 kilocalories! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols which have all been shown to lower LDL cholesterol. In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

Fruit Juice is better for dieters than Soda

Fruit juice (pure) certainly has a higher nutritional value with vitamins and mineral content than soda drinks. However, fruit juices, even pure, are high in a sugar called fructose. They are very similar calorie-wise to sodas. A glass of orange juice is equivalent to about four to five oranges - and that's alot of sugar. You are better to eat a single orange (or other piece of fruit) for the vitamin, mineral, fiber and other nutrient content, and drink more water instead.

Certain food groups should be eliminated

Many fad diets emphasize the elimination of certain food groups or eating primarily only one or two food groups. Your body needs a balanced diet that supplies you with the diverse nutrients that will keep you healthy. Your body needs water, vitamins, a little bit of protein, a little bit of fat, minerals, energy (carbohydrates), fiber, and oxygen. Eating a diet rich in fruits, veggies, grains, nuts, and seeds will help you rebuild your immune system, which will in turn help you to stay healthy.

"People inherit being overweight"

Scientists have been working hard to identify genes that have the potential to make us fat. And it does seem there may be a genetic link – but only in a small number of people. As a result, most experts agree that while genes may have a part to play, they still don’t explain the recent rapid increase in obesity that’s been seen in the Western world. They believe that while we might inherit ‘fat’ genes from our parents, we also inherit their bad habits such as a poor diet and lack of exercise – and it’s these poor lifestyle habits that have a more important part to play in weight gain.

Build Your body with Kettlebells

Kettlebells are a fantastic and unique style of training to add an entirely different dynamic to your personal program that I guarantee you are lacking. Whether you are a powerlifter, competitive athlete, or serious fitness enthusiast the kettlebell is your answer in the attempt for you to achieve real hard-body fitness!

The beauty of training with this ancient device is that it promotes a movement based style of training that will compliment your physical abilities in every way. The key to your training success has to involve a healthy dose of both strength and conditioning related elements. The kettlebell offers both of these elements in the unique style of training that you incorporate with this versatile hand held gym.

The good news is that it is only a single piece of equipment that requires no warranty purchase and is very easy to store away. Trust me, you are more than likely not going to lose it or break it. Its a cast iron ball with a handle attached to it. Its perfect to be either a primary source of your fitness and strength program, or it can certainly be an entirely different part of your own program altogether. Take the time to learn more about this awesome device if you haven't already. Feel free to access all of my articles for free to get all the information that you need.

Just remember that if you want a powerful fitness and strength program then kettlebells should be your first option. This device has nurtured strongmen and athletes for centuries, so there should be no problem here with it adding to your program as well!

Get your arms ripped, grain 2 inch in 3 weeks.

Top 10 Fitness Tips

A pictorial guide to the top 10 tips for making fitness an integral part of your daily lifestyle.

Top 10 Fitness Tips:

1. Don’t spend so much time sitting around and hanging out.



2. Find simple ways to get some exercise on the fly.

   

3. Find a good workout partner

   

4. Use an exercise ball for solo workouts

   

5. Stay hydrated no matter what

   

6. Get fit with balance exercises

   

7. Practice deep breathing while working out

   

8. Do fun activities that get you out and about

   

9. Have a fitness goal in mind

   

10. And most importantly, cut back on unhealthy snacks

A Build Muscle Workout For You by Muscle Trainer

When you find the right build muscle workout, you will finally be able to look like the man you were born to be. If you are reading this, you are probably tired of looking like a pansy. Fortunately, you don't have to go on looking like you should have been planted in your elderly neighbor's flower box. Today, you can take advantage of a muscle building workout that is guaranteed to give you the hottest body in the neighborhood.

Did you know Vince Delmonte was also tired of looking like a pansy? One day he decided to stop following all the wrong advice in the muscle building magazines. As a result, he uncovered some incredible secrets that made it possible to produce a build muscle workout that has helped thousands of men get ripped. Why spend another day looking like a plant when you should be looking like a man? Today, you can own a copy of Delmonte's book, and start putting it to good use.

Today, you can read Delmonte's No-Nonsense Muscle Building manual and learn everything you need to know about building muscles. Regardless of how many fitness trainers you've consulted, guaranteed you won't find this kind of advice anywhere else. In fact, once you know all these hot secrets, you may wonder why you didn't see the same things sooner.

Have you ever wondered how cave men got to be so brawny? Without a question, they weren't sitting around reading muscle magazines and slurping down vitamin supplements. When you read Vince Delmonte's book, you will learn how to turn on all the right signals to give you the body that you were born have. Without a question, you will be surprised to find out that a naturally designed build muscle workout is also the one that will garner the fastest results.

Weight Loss Programs and You by Paul Moore

How to Get a Pro Card in Strongman by Mike Westerdal

Build Strength, Not Power by Muscle Trainer

We are always bombarded by TV ads and infomercials about ab machines or exercises that promise you fantastic results. Strength training is the key component to an ab workout program, as it will really kick start your metabolism to burn fat and get your awesome abs.

In the past, we were told that getting ripped abs could be achieved by doing thousands of crunches. Now, we see that there are machines that will help you do the crunches and if you purchase the machine, you will get ripped abs.

Well, the truth is that we all have abs, its just hidden under layers of fat stored on our belly. In order to see, those abdominal muscles, we must burn the fat away. Once we burn the fat away, we will have those defined abs that we want.

Increasing your strength requires high intensity and low repetitions. Power training is different from strength training in that, power training you rest most of the time and then you do one or two repetitions. You want to train your muscles to be strong and grow. When the muscles increase in size, they will also increase in muscle activity.

You see, what happens when you train at high intensity is that the muscle is forced to work hard pushing, pulling, straining to keep up to the demands placed on it. As the muscle works hard, the lack of oxygen going to the muscle causes carbon dioxide and lactic acid to accumulate in the muscle.

The moment the body has a chance to send oxygen to the muscle, the muscle works extra hard trying to remove the waste products from the muscle and prepare for the next bout of exercise. This overall activity increases the body's metabolism, as it needs to supply the muscles with the fuel to carry out its activities. As a result, the body will burn more calories from both the food we eat and the stored fat that is on our body.

After an exercise session, the body will continue to nourish, replenish and repair the muscles to get it ready for the next activity. This process can occur for several hours after the exercise and force the body to continue burning fat throughout the day.

Strength training is really the most effective way to train your abs. By increasing your body's metabolism, the body automatically becomes a fat burning machine and will melt away the layers of fat covering the body's ripped rock hard abs.

Best Use of Weight Gain and Muscle Supplements by Muscle Trainer

If you are looking to gain muscle, then your first thought should not be weight gain and muscle supplements. Rather you should concentrate on developing a diet that will provide all the materials necessary for building muscles along with a training program that will facilitate muscle growth.

It is a known fact that people can build muscle with the use of supplement. However, weight gain and muscle supplements should be an extension of your training program and healthy diet. If used in the correct manner, the supplements can turn an ordinary diet into something outstanding. The supplements should work towards helping those people who cannot stick by the muscle building diet. Proper use of supplements are seen as a way to giving the body addition muscle building strength and the way to go about is to look beyond the marketing hype created by supplement manufacturers.

Supplements are just that -- supplements. They should be used to supplement your muscle building program. No supplement will build your muscles for you. Muscles are built through training and diet, and your main focus should be on these to aspects of muscle building. You will succeed or fail in your attempt based on how good your diet and training programs are.

Supplements should be used to cover the lack that is present in your diet program. So, if you need more protein, you take a whey shake; or if you need more essential fatty acids, you supplement it with flaxseed oil. By effectively using weight gain and muscle supplements in conjunction with your training and diet programs, you will be giving your muscles a chance to grow.

Finding a Personal Trainer in Washington DC by Josef Brandenburg

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