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10 april journal

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  • 1. KieFit Journal April 2010 Get Sexy Abs With Ab Roller Exercises Video: Sexy Chick Workout What is the Ideal Body Fat to See Your Abs? Body Building Workout - Build a Strong Body With Consistent Workouts Video: Muscle Building In A Rush - week 1 of 4
  • 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! APRIL 2010 ISSUE: Building A Strong And Sexy Body! NATURAL BODYBUIL- DING NUTRITION - Hello Fitness- Fans, BUILDING A GOOD BODY BUILDING DIET PLAN 3 It’s April 2010 and here is the recent edition of KieFit Journal. Your free online publication about fitness, Nutrition- and workout DO YOU KNOW HOW TO 4 tips. GAIN MUSCLE FAST? - 5 Yes it is April ... and soon is summer. With KieFit Journal you can VIDEO: already work on a firm and sexy body for the summer season. MUSCLE BUILDING IN A 5 RUSH - WEEK 1 OF 4 (WORKOUT PROGRAM "What is the Ideal Body Fat to See Your Abs?" FOR BUILDING MUSCLE) Read a helpful article by Tom Venuto, a fat loss expert, natural THE BEST WAY I'VE 6 lifetime (steroid-free) bodybuilder on Page 8 and 9. FOUND TO DO INCLINE + Find a suitable training for sexy Abs with Roller Exercises, in the BARBELL BENCH PRESS KieFit Journal on page 10. 7 Get a strong body with a solid and consistent workout. Read on VIDEO: page 11 how to achieve this goal. SEXY CHICK WORKOUT 7 (WWW.BODYROCK.TV) Read more helpful and interesting information about training-, bodybuilding and nutrition tips on page 12 in the article “7 WAYS TO GET MOTIVATED TO LOSE WEIGHT STARTING RIGHT WHAT IS THE IDEAL BO- 8 DY FAT TO SEE YOUR NOW”. + ABS? 9 Check out the video Workout Program for Building Muscle by Vince DelMonte (Page 5) and Sexy Chick Workout (Page 7). GET SEXY ABS WITH AB 1 ROLLER EXERCISES Enjoy reading. 0 BODY BUILDING WOR- Heidi KOUT - BUILD A STRONG 1 P.S. Archive Of Past Kiefit Journal Issues BODY WITH CONSISTENT 1 WORKOUTS http://www.kiefit.com/archive.html 7 WAYS TO GET MOTIVA- 1 TED TO LOSE WEIGHT 2 STARTING RIGHT NOW KIEFIT.COM ISSUE 1 Send me your comments and ideas for further 3 articles. Submit your article to Email: ATTENTION ADVERTISE 1 OPPORTUNITYS— 4 articles@kiefit.com and see it in the next issue Schedules: Submit events sche- KIEFIT.COM of KieFit Journal. dules you know to be mentioned CONTACT—KIEFIT.COM 1 Use your article to generate additional free traffic here in the next issue! 5 to your website as well. Submit your personal Fitness SEND ME YOUR COM- 1 and Sport events you wish to be Closing date to submit your articles you wish to be published here and invite Kiefit MENTS AND IDEAS FOR 5 FURTHER ARTICLES. published here on 25th of each month. Journal readers to attend!
  • 3. BODYBUILDING NUTRITION Seite 3 Natural Bodybuilding Nutrition - Building a Good Body Building Diet Plan By Kostas Marangopoulos Beginning a new nutrition program is never easy, especially for beginners. If you are Meal 1: 6 egg whites, 1 yolk 2 slices low fat looking to learn how to structure your diet for cheese, 3oz oatmeal, 1 apple or banana, 1 building muscle and adding mass then follow cup of low fat milk. the following proven principles of proven success. Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato. Bodybuilding nutrition does not have to be a Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing. Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk. Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing. Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk. You can also include a daily multivitamin supplement to ensure you are getting all chore as many people think of it. You of the essential micronutrients needed for certainly do not have to starve! proper muscle growth and recovery. A bodybuilding diet plan is very healthy, and includes all of the major food groups, making This diet plan will provide you with all it a essential proteins for muscle building, complete nutrition solution that you can carbohydrates for ample energy & glycogen incorporate into your lifestyle. A sound replenishment and healthy fats for additional nutrition plan has to include all of the essen- calories. Try to space meals three hours tials for health but muscle growth as well. apart and always remembers to drink plenty of water throughout the day. Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. It's also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets Kostas Marangopoulos is a natural bodybuilder, nutri- do not include most of junk foods and tion consultant, freelance writer and editor-in-chief of unhealthy treats such as candy full of simple one of the best natural bodybuilding websites on the sugars, fried foods, white flour products and net, BodybuildingApplied.com alcohol. If you want to follow a healthy His educational background includes a Master's degree lifestyle then you certainly must minimize and he is also a certified personal trainer (CPT) with the your consumption of these unhealthy treats. National Strength and Conditioning Association (NSCA). Kostas' educational and informative bodybuild- Here's a sample bodybuilding diet plan that ing articles have been featured on hundreds of leading websites including the most complete Natural Muscle will work very well for pretty much anyone Building Diet site online, NaturalMuscleBuilding.com who is looking to add muscle mass. Depending on your weight and body fat Article Source: http://EzineArticles.com/? expert=Kostas_Marangopoulos levels, you may need to increase of decrease the amounts of foods consumed.
  • 4. GAIN MUSCLE FAST Seite 4 Do You Know How To Gain Muscle Fast? By Vince DelMonte Could you teach me how to gain muscle fast? you need recruit the maximal amount of mus- Could you teach me how to pack on an extra cle fibers in every set. Always choose your ten to fifteen pounds of muscle mass before weights knowing that a 11th rep is forbidden my next vacation? Could you help me get and trespassing into 'skinny land.' ready for my first bodybuilding or fitness model competition? Could you help you look If you really want to gain muscle fast than get like someone who actually lifts weights? your mind into heavy lifting mode. Every sin- Could you help me build a body that turns gle set and every single exercise. Keep the heads and demands respect? weights heavy and never more than 10 reps. Approach every workout knowing that you are As a skinny guy muscle building expert, I get going to be venturing into new territory and approached these questions daily in my of- waging war on your skinny genetics. I recom- fice. Every single hard gainer I consult with mend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way. 2. Reduce Your Workout Time Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity. Next time you enter the gym, try to complete wants to know how to gain muscle fast and your current workout in less time. Take how to do safely and effectively. shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you Hard gainers, please listen up! There is hope feel out of shape! This is one of the easiest for you. I am happy to say that learning how tips you can take away to increase your mus- to gain muscle fast is not as hard as some cle density and take your fitness to a new would make you believe but it also not as level. Be prepared to humble yourself and get easy as you might think. But you must be pre- out of your comfort zone. pared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping 3. Do Only One Exercise Per Muscle Group out during your workouts. I am referring to the big picture of training more intelligently. Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a Here is some of the most popular advice I muscle for over an hour to get any growth out give to the hard gainer when he wishes to of it. Consider this typical day in the gym. To- gain muscle fast. day is your chest day. Your first exercise is bench press. You perform your first set with 1. Never Perform More Than 10 Reps. 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs. If you are lifting weights beyond 10 reps than >> continued you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and
  • 5. GAIN MUSCLE FAST Seite 5 Do You Know How To Gain Muscle Fast? By Vince DelMonte - continued - Assuming this is your max weight for the de- get bigger. Assault it and let it get bigger. It's sired number of reps, is it not safe to say that a simple concept. you have used the maximal number of mus- cle fibers? Your goal is to simple spark your So your take home message is to aim for a muscles into growth. Not exhaust them to minimum of 5% strength increase every two death. Once they experience a unknown as- weeks. You might progress a little quicker salut (stimulus), your body will be forced to with larger muscle groups like back and legs adapt and create new muscle to prevent fu- versus smaller muscles like biceps and ture assaults! Therefore, your take home les- triceps. Just think, in six months from now, son is this: Once you have out performed you will be over twice as strong as you are your last workout, it is time to move onto the now! I would actually recommend writing next exercise. down your strength goals for six months from now and than work backwords. If you are 4. Do No More Than 3-5 Sets Per Muscle currently dead lifting 135 lbs, aim to be Group deadlifting 270 lbs over the next few months! I question a hard gainers workout intensity if Conclusion they must do more than 3-5 sets per muscle I know these five tips were not your typical group. Now if you are using anabolic steroids Muscle and Fitness 101 advice and not your or have muscle friendly genes than you can typical generic bodybuilding advice. I learned safely dismiss this advice. Remember, learn- a long time ago to question everything you ing how to gain muscle fast for the hard read and hear. Learn for yourself by doing gainer requires following a new set of rules. and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated Consider the first 1-2 sets at 85% maximal my skinny genetics and learned how to gain effort. The third set at 95% maximal effort muscle fast by not following the herd and and the fourth (and sometimes fifth) set at training smarter and not harder Will you? 100% maximal effort. It is only this last all out set that contributes to the greatest muscle Video: growth. Anything over and above this last go Muscle Building In A Rush - week 1 till you blow set simply exhausts the muscle (Workout Program For Building Muscle) beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on. 5. Increase Your Strength 5% Every Two Weeks One of the biggest mistakes I see hard gain- About the Author: ers make in the gym is not track there pro- Vince DelMonte is the author of No Nonsense Muscle gress. They return week-after-week to simply Building: Skinny Guy Secrets To Insane Muscle Gain reherse the same workouts with the absense found at http://www.VinceDelMonteFitness.com of progress. How do you expect to gain mus- He specializes in teaching skinny guys how to build mus- cle fast if you continue to lift the same cle and gain weight quickly without drugs, supplements weights each workout? Your body is de- and training less than before. signed to tolerate stress. Assault it and let it
  • 6. TRAINING TIPP:BENCH PRESS Seite 6 The BEST Way I've Found To Do Incline Barbell Bench Press By Nick Nilsson The upper chest is a MUST to work if you But for many (me included), performing the want complete chest development... incline barbell press in this position simply and the incline barbell press is a key exer- doesn't work. cise. I'll show you my favorite technique for getting maximum results from So how do you fix it? this exercise! It's not hard to do! Instead of performing the incline barbell press in the bench designed for Male or female, training the upper chest is it, we'll set up in the power rack using an ad- extremely important for overall balance in justable incline bench. the upper body. Critical, in fact! And the Incline Barbell Bench Set the bench to about 30 to 45 degrees - you is one of the primary exercises for working can experiment with what incline feels best to the upper chest. you - and set it inside the rack. Now here's But if you're like me, you may have a hard the part that's going to take some trial and time getting results from this exercise...maybe error...set the side safety rails of the rack to all you get are tired triceps and sore shoul- where you think the BOTTOM position of the ders, in fact! incline press will be on you. The first time you do the exercise, set the If so, I've got the solution for you. It's a very empty bar on the rack, just over top of the simple adjustment to the setup that you use bench face then slide yourself underneath the for the incline barbell press and a simple ad- bar to gauge the position. justment in how you perform the exercise. One of the biggest problems I've encountered Because the REAL key with this exercise (for with this exercise, in myself at least, is the those of us with unfavorable biomechanics) is tendency for the chest and rib cage to flatten to start from the BOTTOM and do SINGLE out during the exercise, which takes the ten- reps, resetting your body position each and sion off the pecs and puts it on the shoulders every time you are about to press the bar up. and triceps instead. When I started doing incline presses with In order for the pecs to get a good contrac- this technique, I was VERY surprised at tion, the shoulder blades need to be tight in how much better it felt and how it actually together behind your back with the shoulders WORKED the upper chest. I had pretty back and chest/rib cage expanded. much given up on the exercise as completely useless for me for quite a few years! With each rep of the "normal" incline barbell bench press, when you're at the top of the So back to our setup...with just the empty bar movement (especially when you unrack the on the rails (and it should be a bit forward of bar), the full extension of your arms very where you're laying on the bench...you can quickly causes your shoulder blades to come roll it back into position), grip the bar with a forward and your rib cage to flatten out, taking slightly narrower grip than you'd use for flat the emphasis off the pecs and putting it on barbell bench. the shoulders (at the bottom) and triceps (at the top). The bar should be just slightly above your chest while resting on the rails at this point. So basically, just by unracking the bar, you're We want a good range of motion but we also immediately putting your body in a poor bio- are going to be setting the bar down on the mechanical position to perform the exercise rails after each rep in order to reset the shoul- with emphasis on the upper chest. der blades and rib cage, so we still want the Granted, in a lot of people, they will still get a bar to finish ABOVE the chest decent amount of stimulation on the upper pecs, even in this situation...these are the If the rail height isn't quite right, adjust as people with more favorable anatomical levers, needed then check again with just the bar. i.e. they'll feel it in the chest no matter how Once you've got the height right, load up the they're arms and shoulder blades line up. bar with a moderate weight...something you know you can do… >> continued
  • 7. TRAINING TIPP:BENCH PRESS Seite 7 The BEST Way I've Found To Do Incline Barbell Bench Press By Nick Nilsson - continued - then get back under the bar again. The bar At the end of the set, when the bar is back should be a bit forward again when you lay down on the rails, just roll it forward on the on the bench...roll it back into position just rails so you have enough room to slide your- over your upper chest. self out from under the bar. Now here's the next trick...grip the bar and CONCLUSION: pull your torso just slightly UP off the bench This technique is a very effective one for like you're doing a pull-up row. When your ANY trainer, but especially if you're not par- torso is up off the bench, pinch your shoul- ticularly biomechanically suited to the exer- der blades together behind your back (just cise. In order to really feel it where you're like with a row!), puff and expand your rib supposed to, you MUST reset yourself into cage up to meet the bar, then set your torso the best position for your body to perform Video: back down on the bench. the exercise...the position that is immedi- Sexy Chick Workout ately broken with a conventional unracking Notice how your shoulders are back, and of the bar at the top. your chest feels thicker? THIS is the correct position to perform the incline bench Here's what this setup and execution will do press...it's also the position that you LOSE for you: almost as soon as you pass the halfway point of the incline press! 1. Set your body into the best biomechanical position to perform the exercise on each Now, with a powerful movement (and striv- and every rep, ensuring you're working the ing to keep your shoulders down and back), actual target muscles. press the bar off the rails and all the way up in a straight vertical line - there is no back- 2. Gives you short breaks in between each wards arc in the incline bench like there is in rep, which helps you stay stronger during the flat bench. It should be straight up and set, which will allow you to perform more down. reps with a given weight. Press it all the way up. You'll notice how as 3. Allows you to perform the exercise by you come to the top, you've probably lost yourself, with no spotter, in complete safety. that shoulder position and expanded rib cage. No worries! Lower the bar slowly back 4. Builds excellent pressing strength out of down and set it on the safety rails. the bottom because each rep starts from the bottom off a dead stop, with no elastic ten- Now, RESET your torso, doing exactly what sion in the muscles. you did on the first rep! Pull your torso up off the bench, get your shoulder blades back, Give this version a try next time you work expand your rib cage then set yourself back chest! You'll notice an immediate difference down on the bench. in strength and tension in the pecs. Do your second rep For pictures and video of this exercise in the same as you did action, click the following link: betterU! your first...power it up off the rails Nick Nilsson has a degree in Physical Education and straight up then Psychology and has been innovating new training lower under control techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle back down to the Explosion! 28 Days To Maximum Mass", "Metabolic safety rails. Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a As for rep range, I Bigger Butt NOW!" and "The Best Abdominal Exer- cises You've Never Heard Of", all designed to maxi- find this technique mize the results you get for the hard work you put into lends itself better to your training. lower reps...5 to 7 reps per set...because of the time it takes to reset yourself between Be sure to grab your FREE copy of Nick's 30-day each rep. "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU
  • 8. ABS: IDEAL BODY FAT Seite 8 What is the Ideal Body Fat to See Your Abs? By Tom Venuto www.BurnTheFat.com Measuring your body fat percentage is a Improvement needed (poor): 20-25% valuable tool to chart your progress on your quest to get six pack abs. Hopefully most Major improvement needed (Very poor): people realize by now that abdominal exer- 26-30%+ cises don’t burn fat off your stomach. Abs are made in the kitchen, not just in the gym. Just a quick note: You're not destined to get No matter how much you work out, if you fatter as you get older, but in the general don’t eat right and achieve a calorie deficit, population (not fitness and bodybuilding your abs will remain covered in a layer of folks), the average older person has more adipose. body fat. When the realization hits you that you must What I did to accommodate this was to in- reduce your body fat percentage to see your clude a body fat range instead of one num- abs, one of the biggest questions that pops ber, so younger people can use the low end into your mind is, “how low do I have to get of the range and older people can use the my body fat percentage to see my abs?” higher number. It’s a tough question and the answer may be different for men than women. Also, just so the average reader can keep things in perspective, single digit body fat Here's what I'd recommend: for women and low single digits for men is far beyond lean - it's RIPPED - and that's First, get familiar with some benchmarks for usually solely the domain of competitive body fat levels. physique athletes. My Burn The Fat System has a body fat Competition body fat levels were not meant rating scale, which includes averages and to be maintained all year round. It's not real- my suggested optimal body fat percentages. istic and it may not be healthy, particularly This is my own chart, which I created with a for women. combination of research literature and my own personal experience. For most women, 12% body fat or there- abouts is ripped, and for many, that's con- test ready (figure or fitness competition). Burn The Fat Body fat rating scale: WOMEN: Just for comparison, I've done over 7,000 Competition Shape ("ripped"): 8-12% body fat tests during my career, and the lowest I have ever measured on a female Very Lean (excellent): < 15% was 8.9% (4-site skinfold method). She was Lean (good): 16-20% a national-level figure competitor and she Satisfactory (fair): 21-25% was shredded - full six pack of abs... "onion Improvement needed (poor): 26-30% skin!" Major improvement needed (Very poor): 31- 40%+ However, I do know some women who get down to 11-13% body fat - by all standards MEN: extremely lean, complete with six pack abs - Competition Shape ("ripped"): 3-6% but oddly, they still had a few stubborn fat Very Lean (excellent): < 9% spots - usually the hips and lower body. Lean (good): 10-14% Satisfactory (fair): 15-19%
  • 9. ABS: IDEAL BODY FAT Seite 9 What is the Ideal Body Fat to See Your Abs? By Tom Venuto www.BurnTheFat.com What about guys? Well, I know a guy who holy grail number. looks absolutely chiseled in his abs at 11% body fat, but other guys don't look really cut In my Burn The fat, Feed The Muscle pro- in the abs until they get down to 6-8% body gram, you can learn more about how to fat. measure your body fat - professionally or Bodybuilders usually aren’t ready for com- petition until they get below 6%. even by yourself in the privacy of your own home. Burn The Fat, Feed The Muscle explains That's the trouble with trying to pin down why body mass index and height and weight one specific body fat number as THE body charts are virtually worthless, and shows fat level for seeing 6-pack abs (or being you how to track your body composition ripped and contest-ready): Everyone distrib- over time and "tweak" your nutrition and utes their body fat differently and two people training according to your weekly results. may look different at the same percentage. Get more details at: www.BurnTheFat.com The average guy or gal should probably aim for the "lean" category as a realistic year Tom Venuto, author of round goal, or if you're really ambitious and Burn The Fat Feed The Muscle dedicated, the "very lean category." You'll probably have to hit the "very lean" category for six pack abs. However, the bot- tom line is that there's no "perfect" body fat percentage where you're assured of seeing your abs. Besides, body fat is one of those numbers that gets fudged and exaggerated all the time. I hear reports of women with body fat between 4% and 8% and I usually dismiss it as error in measurement (or there's some "assistance" involved). Body fat testing, especially with skinfolds, is not an exact science. All body fat tests are estimations and there is always room for Founder & CEO of human error. Burn The Fat Inner Circle The low numbers are nice for bragging About the Author: rights, but the judges don't measure your body fat on stage. What counts is how you Tom Venuto is a fat loss expert, lifetime natural look and whether you're happy with that (or (steroid-free) bodybuilder, freelance writer, and author whether the judges are happy with it, if of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best you're competing). Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements You can use my chart to help you set some using secrets of the world's best bodybuilders and initial goals, but for the most part, I recom- fitness models. Learn how to get rid of stubborn fat and mend using body fat testing as a way of increase your metabolism by visiting: www.BurnTheFat.com or http:// charting your progress over time to see if www.BurnTheFatInnerCircle.com you're improving rather than pursuing some
  • 10. GET SEXY ABS Seite 10 Get Sexy Abs With Ab Roller Exercises By Jason Woody Platinum Quality Author A person's mid- lifted about 45 degrees from the ground, and section is one of returns to his original position. the parts of the body where fat de- 3. Raised Leg Crunch - This is another posits easily accu- great choice for those wanting to achieve a mulate, thus, suc- sexier midsection. The exercise begins with cessfully achieving the person lying on the floor with the legs having ripped abs stretched outward. The hands are placed on can be extremely the bar and the head on the headrest. The difficult. Thus, even legs are kept together while being lifted as those who are not they are kept straight up. The shoulders exactly overweight should be lifted about 45 degrees from the will probably carry floor. some extra poundage. While getting rid of Doing these Ab roller exercises will surely these love handles may be difficult, but it does not mean it is impossible. All one has to firm up the midsection and help the body in do is to have the right motivation in working turning stored body fat around the belly into muscles. Complemented with cardiovascular out and the right attitude in eating. exercises, these exercises using the Ab roller There have been numerous programs and can help in ripping the muscles and removing products developed to help individuals deal fats around the midsection. Like these Ab Roller exercises, most weight with their love handles. One of the more suc- cessful exercise products that have emerged loss programs focus on having enough in the past few years is the Ab Roller Plus. physical activity to shed unwanted pounds. Signing up for these weight loss programs This exercise machine is specifically de- signed to rip the abdominal muscles. Doing can go a long way towards getting a trimmer the specially designed Ab Roller exercises midsection. that go with them can enable anyone to Get a sexier, more attractive body-line and a achieve a flat and sexy stomach. healthy life today - please visit us at http:// www.fast-ab-workout.info for more informa- The Types of Exercises that Leads to a Sex- tion and tips! ier New You Article Source: http://EzineArticles.com/? 1. Basic Crunch - To perform the basic expert=Jason_Woody crunch using the Ab roller, simply lie flat on the floor with the feet flat on the ground. Place the hands on the bar and put the head on the headrest. Tighten the abdomi- nal muscles when the shoulders are lifted off the floor for about 45 degrees. Then lower back to the original position. Do this exercise for 10 repetitions of 4 sets. 2. Oblique Crunch - Another of the effec- tive Ab Roller exercises is the oblique crunch. This exercise begins with the per- son lying flat on the ground and the feet planted firmly on the floor. The person then holds on to the bar and the head placed on the headrest. The legs will be then dropped off from one side while the shoulders are
  • 11. BODY BUILDING WORKOUT Seite 11 Body Building Workout - Build a Strong Body With Consistent Workouts By Carlton R. Burkhart Platinum Quality Author To realize the maximum engage in. every muscle group has its benefit from a body building What You Know Can Help concentrate on one particular workout, you'll have to utilize Your Body day of the week, building its a number of programs that strength while offering lots of tackle each component of An elementary awareness of time in between for needed your body and focus on the human physiology, your rest. many different groupings of cardiovascular system, and muscles. common muscle groups Value of Muscle Rest and (together with the way they Tracking Improvement The usage of weights, weight operate) will help with the machines and aerobic activity creation of your strategy. The reason you require that get the cardiovascular Being equipped with informa- recovery time is a result of the system pumping are all parts tion like those can not only intensity of a powerful body of a healthy program. help with your planning, but building exercise - your mus- Obviously what best agrees also while in the midst of the cle tissues need to recover in with one person may well be exercise sessions between workout sessions. very different than a tack themselves. You can then This amount of rest is pretty which might improve your own focus on targeted muscles, valuable in any kind of body muscle mass effectively. making use of weights to building program. When You are Simply Starting strengthen and shape them. You will do well to retain a If you are only getting started Putting Together a Sensible brief penned record of your and have been relatively Schedule regular workout routines sedentary for a considerable (which includes break days) to period of time, you ought to Don't feel as if you have to at help review development over first take stock of your health -first commit each day of the time. The relatively little time it perhaps through a private week to working out - perhaps takes to write down a few physician - prior to beginning. a 4-day workout week will comments will be repaid as Your health can appreciably suffice. A logical exercise you realize ways your body factor into your recoverability, schedule, as an example, has become stronger with susceptibility to personal in- may well be done on Monday, time - even more so on those jury, and physical limitations. Wednesday, Thursday, and days when you just don't feel Friday together with your motivated to make the effort If you start a body building break days on Wednesday to exercise. Your regular exercise session for the main and the weekend - whatever notes will also assist your purpose of fitness, you'll days suit your daily activities. decision making when you are probably have to get started toying with adjustments to slowly and work your way up - Listed here is a simple body your regimen. particularly if it has been sev- building workout schedule that eral years since you most re- provides concentration to The body building tack indi- cently engaged. every section of the body, yet viduals take will undoubtedly not everything on the very vary in almost as many For specifics on helpful An additional body building same day. methods as there are men and realistic muscle build- ing strategies, please take workout consideration is your and women; having said that, a look at http:// individual objectives. What * Day 1: Deltoids, Triceps it is the daily perseverance www.musclebuildingkeys.c are you seeking - shedding * Day 2: Back, Traps over time that makes their om - a favorite site where weight, developing strength, physiques strong and you can request our * Day 3: Rest weekly muscle building overall health and fitness, or * Day 4: Legs, Forearms sculpted. So when you con- newsletter and download- even a combination of these? sider your body building able book entitled, * Day 5: Chest, Biceps What you decide - as well as choices, begin with your "Exercise and Body your present health and * Day 6: Rest Types", all positively FREE objectives and develop a fitness - will fundamentally * Day 7: Rest just for signing up. system which works for you. establish the sort of body Article Source: http:// EzineArticles.com/? building exercise program you You will notice above that expert=Carlton_R._Burkhart
  • 12. MOTIVATED LOSE WEIGHT Seite 12 7 Ways to Get Motivated to Lose Weight Starting Right Now Author: ontarian - Source: http://www.articlealley.com/article_1443116_23.html Are you looking for the best and complex about yourself, an old picture of you when ways to get motivated to lose it's time to make a move. Re- you were in shape maybe to weight? Unfortunately, there search shows that it literally get you moving quickly. is no magic pill or potion you takes about 21 days to break can put in your body that will a habit. In the past, your ha- 5. Stick With It- Losing weight push you to the limit of getting bitual gestures have been the takes a lot of determination psyched up to lose weight. wrong ones. Start today by and patience. You have to However, there are specific breaking the vicious cycle, realize that you didn't gain the mind shifting strategies that and go at least 21 days weight overnight, but overtime you can put into place to help straight to the gym, a nice it crept up on you suddenly, you move in the direction you brisk walk, swimming, or etc. and now it's time to get it back desire. off. 3. Hang Around The Right 1. The Mirror Image- This Folks- It is very true psycho- When you began your work- might sound crazy at first, but logically that "iron sharpens out plan, don't think that looking at yourself in the mir- iron." This is an actual Bible you're going to lose a fast 20 Proverb pounds in a week. Let's be that has a logical here. Make sure you're lot of in it for the long run if you power be- plan to get the body you've hind it. always wanted. Have you ever went 6. Ask Your Friends- Futher- to the gym more, after you have stuck with a diet and workout rou- by yourself and felt tine for at least 2-4 weeks very lonely starting out, ask your friends and family if they see a differ- and un- ence in your body size. motivated? On the Most of the time, if you are working out hard and eating other hand, right, you will lose a sustantial have you amount of weight in the first week, however, you have to ror each day will get you moti- ever been with a group of 2-3 stick with it until the end. vated to do something. Self people who were pumped up talk is probably one of the to work out? Which one gave 7. Trust Your Scale- One of most powerful motivators you you more energy? Surround- the best ways to get moti- can implement in your diet ing yourself with at least 1-2 vated to lose weight and keep plan. Each day make it a partners when you workout going is to trust your scale. habit to tell yourself that you will help you to stay focused Make sure to invest in a nice will get the body that you and on the right track. scale that doesn't tell tales. A want, and you will not stop digital scale is best since until you actually make it. 4. Get a Visual- Many time a visual of where you want to most of them will not only tell your body weight, but your You can only have to the de- be will help you reach your BMI (Body Mass Index) too. gree of who you are, and who weight loss goals. Maybe you you are is probably in conflict went to the doctor lately and The best time to weight your- with who you think you are. they gave you a quick synop- self is in the morning time. Get rid of the old self image of sis of where you are and Weighing yourself once a who you thought you were where you should be. week is just fine. Don't get and bring in the new self- discouraged though if your image of who you are going Keeping those types of num- scale hits a plateau. If you are to be. bers in mind will help you get motivated to lose weight losing inches, rejoice, you are faster. Or you can get a pic- toning and getting rid of that 2. Make a Move- Now that ugly adipose tissue (bad fat). you have a new self-image ture of a model, celebrity, or
  • 13. KIEFIT.COM—ISSUE Seite 13 KieFit– Board This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide. Reach your targeted audience massively. Your ad is thirty (30) days visi- ble for FREE! FitBlurbs.com Your Source For Fit- ness Related Articles Find Free Information About Fitness, Health And Wellness.
  • 14. ADVERTISE OPPORTUNITYS Seite 14 ADVERTISE W I T H US... Advertise with Kiefit.com For Cheap $3 If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar- geted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE ! Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so. 2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well. Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth! With placing an ad within this KieFit.com publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
  • 15. YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for May 2010? Please let me know. Please write to: Email: suggestions[at]kiefit.com Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com Your ideas and articles are very welcome. Thank you very much. Stay healthy, Heidi P.S. Please ad me to your twitter, facebook and Linkedin. Copyright © 2009 Kiefit.com All Rights Reserved. Use of this document constitutes acceptance of Kiefit.com Designated trademarks and brands are the property of their respective owners.

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