You don't need heavy weights to build your chest/pectoral muscles. All you need is your bodyweight and maybe a pair of light dumbbells.
Check this out...
Tags: home workout, chest workout, chest exercise, pecs, pushups, bodyweight
Selasa, 23 Desember 2008
Minggu, 21 Desember 2008
7 Simple Steps to Losing 20-30 Pounds Fast
Need to lose 20 to 30 pounds fast? As in, 6 weeks or less? Then follow these 7 simple and proven steps to fast, healthy fat loss success:1. Focus your mind and actions. Create a simple goal statement. Read it out loud at least twice a day. Focus your mind and your actions toward achieving that single goal as fast as possible. This step is vitally important... so don't skip it!
2. Build momentum with some early "wins". Go after early "wins" by setting small, achievable goals each day and recognizing when you achieve them. If you eat a healthy diet, avoid junk food, and do a short workout that's a "win" and you can draw a line through the day on your calendar. Now, see how long you can get that line...
3. Do a fat loss jump start. Do a 1, 2, or even 3 day juice diet/fast or raw diet. This helps to cleanse your system, boost your energy, "reset" your metabolism, and it even allows you to lose a couple of pounds quickly and easily.
Also, start developing a "morning exercise habit": first thing in the morning go out and do some form of refreshing exercise, even if it's just a 15 minute walk around the block. Do this 6 days a week. This is one of the true "secrets" to looking and feeling great fast!
4. Cut the junk. Avoid 99% of processed foods, especially anything containing refined/man-made sugars, flours, and fats. This step alone could easily allow you to lose 10 pounds of fat within just a couple of weeks.
5. Get back to your "diet roots". The best diet for losing pounds fast is a "paleo" diet based around lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. Avoid starches (grain products, potatoes, rice, etc.) for at least the first week or two. Then begin to rotate healthy starches back into your diet. Try to eat a small, protein-rich meal or snack every 2-3 hours to keep your metabolism boosted and your hunger at bay.
6. Do short, interval-based workouts. 3-5 days a week do a short workout that involves bursts of high-intensity activity followed by periods of active recovery. Full-body strength training using whole-body exercises (pushups, pullups, squats, etc.) done in circuits is a great example. Another proven fat-burning exercise is HIIT: high-intensity interval training... a type of cardio that will burn the fat off your body very quickly.
7. Take the Big 3 supplements. The only diet supplements you really should consider taking are whey protein powder, omega 3 fats, and a good multivitamin. These will cover all your nutritional bases and help you recover faster between workouts. If you want, you could also take a fat-burner/energy booster supplement that contains natural caffeine, green tea extract, B vitamins, and/or yerba mate.
That's it: everything you need to lose 20-30 pounds fast. Now get to work and start burning that fat!
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Sabtu, 20 Desember 2008
3 Fast Fat Loss Tips That Are Guaranteed to Work
Very few fat loss tips are 100% guaranteed to work. These ones are...
1. Raise your resting metabolic rate. Your body is constantly burning calories for energy. There is one proven way to increase the rate at which it burns calories, even when it's at rest: increase your lean muscle tissue. Building and maintaing muscle is vitally important to losing body fat and keeping it off through a fast natural metabolism.
2. Eat more frequently. Digesting food requires a very large amount of energy. So, obviously, the more often your body has to digest the more calories it will use for energy. Increase your meal frequency and you'll burn more calories. Try to eat at least 5-7 small, healthy, protein-rich meals and snacks a day... spaced about 2-3 hours apart. This will also make it much easier to control hunger!
3. Eat more protein. The thermic effect (the amount of energy needed to digest it) of protein is about twice that of carbs and fat. Your body uses much more calories to process protein than other macronutrients. Therefore, you should aim to increase your protein intake. Extra protein calories are much more unlikely to end up as stored body fat. Plus, protein kills hunger and stabilized blood sugar and insulin levels... all important keys to losing body fat quickly!
More fast fat loss tips.
1. Raise your resting metabolic rate. Your body is constantly burning calories for energy. There is one proven way to increase the rate at which it burns calories, even when it's at rest: increase your lean muscle tissue. Building and maintaing muscle is vitally important to losing body fat and keeping it off through a fast natural metabolism.
2. Eat more frequently. Digesting food requires a very large amount of energy. So, obviously, the more often your body has to digest the more calories it will use for energy. Increase your meal frequency and you'll burn more calories. Try to eat at least 5-7 small, healthy, protein-rich meals and snacks a day... spaced about 2-3 hours apart. This will also make it much easier to control hunger!
3. Eat more protein. The thermic effect (the amount of energy needed to digest it) of protein is about twice that of carbs and fat. Your body uses much more calories to process protein than other macronutrients. Therefore, you should aim to increase your protein intake. Extra protein calories are much more unlikely to end up as stored body fat. Plus, protein kills hunger and stabilized blood sugar and insulin levels... all important keys to losing body fat quickly!
More fast fat loss tips.
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Jumat, 19 Desember 2008
Fast Full-Body Workout
Think you don't have enough time to workout? With just a light pair of dumbbells -- or even your own bodyweight -- and a very small amount of space you can get in a quick fat-burning, muscle-blasting workout just about anywhere.
Don't believe me? Check this out:
Do that circuit 3 times and you're good to do!
Don't believe me? Check this out:
Do that circuit 3 times and you're good to do!
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Kamis, 18 Desember 2008
The Best Way to Lose Belly Fat Fast
Looking for the best way to lose belly fat in a short amount of time? Here you go...Jumpstart Your Mind
Create burning desire and powerful momentum by "jumpstarting your mind". The simplest way to do this is to create a powerful goal statement and read it out loud at least twice a day for the next month or so. This is a proven way to "program" your mind for success in just about any endeavor.
Jumpstart Your Fat Loss
Jumpstart belly fat loss by doing a 1-3 day fast and/or raw diet. Many people do well by doing a 1-day juice fast or "lemon water" fast followed up by a 1 or 2 day "raw diet" where they eat nothing but raw fruits, vegetables, seeds, and nuts (all uncooked, unsalted, etc. and preferably organic).
Control Blood Sugar, Insulin Levels, and Appetite
Controlling blood sugar, insulin production, and appetite is vitally important to losing belly fat fast. The simplest and healthiest way to do this is to avoid most processed foods, simple sugars, grain foods, and most starches (potatoes, rice, etc.). Also, eat a small, protein-rich meal or snack every 2-3 hours. Focus on lean proteins, good carbs (mainly vegetables and fruits), and healthy fats.
Do Short Bouts of Intense Exercise
The best exercise for losing belly fat is short sessions of "interval" exercise. This involves doing short bursts of higher-intensity exercise followed by brief periods of active recovery. Do both strength/weight training and cardiovascular exercise (especially HIIT).
Take the Right Supplements
The best supplements for getting rid of belly fat are whey protein powder, omega-3 fats, and a quality multivitamin. You might also want to consider a good caffeine-based fat burner/energy supplement to take before intense workouts.
That's it! Now you know the best way to lose belly fat fast. Now go out and do it!
Related:
What's the Best Fat Loss Program?
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Rabu, 17 Desember 2008
How to Lose 30 Pounds Fast
Want to lose 30 lbs in a short amount of time? Maybe you have an important even coming up such as a wedding, reunion, party, or "beach" day. Maybe you just want to shed the extra fat and look and feel better. Whatever the case, when you find yourself wanting to lose 30 pounds but you don't have a lot of time to spare, use the tips below. They could easily help you lose 30 pounds within just a few weeks... and the work 100% better than any of the crash diets out there!
Do a Juice or Lemon Water Fast
Doing a short 1, 2, or 3-day fast is a healthy and relatively easy way to "detox" your body, boost your energy, and lose several pounds quickly. For a juice fast, you'll need a juicer and a wide variety of organic fruits and vegetables. A simpler alternative is a "lemon water" fast where you drink only pure spring water with fresh lemon juice squeezed into it for a day or two. You can also use fresh lime juice if you prefer the taste.
HIIT the Cardio
High intensity interval training (HIIT) is an incredibly effective form of fat-burning cardio exercise. It involves doing short bursts of high-intensity exercise interspersed with periods of active recovery. HIIT is a proven technique that even fitness models use to shed fat before competitions. If you want to lose 30 pounds quickly you should try to do at least 3-5 short (15-30 minutes) HIIT workouts a week.
To change things up, stave off boredom, and keep your body from adapting, you should also go do a fun sport or activity at least once a week. Basketball, soccer, tennis, hiking, bike riding, and martial arts are all good options.
Eat a Good Carb-Only Diet
During this time, avoid all processed carbohydrates. That especially includes anything made with refined sugars or flours. While you're at it, avoid all white potatoes and white rice. All your carbohydrates should come from vegetables, fruits, beans, and legumes. Be sure to eat plenty of protein and good fats, such as olive oil, avocado, nuts, and seeds.
Losing 30 pounds fast isn't the easiest thing to do but, if you focus your efforts, you can make some big changes in the way your body looks within just a few weeks.
Do a Juice or Lemon Water Fast
Doing a short 1, 2, or 3-day fast is a healthy and relatively easy way to "detox" your body, boost your energy, and lose several pounds quickly. For a juice fast, you'll need a juicer and a wide variety of organic fruits and vegetables. A simpler alternative is a "lemon water" fast where you drink only pure spring water with fresh lemon juice squeezed into it for a day or two. You can also use fresh lime juice if you prefer the taste.
HIIT the Cardio
High intensity interval training (HIIT) is an incredibly effective form of fat-burning cardio exercise. It involves doing short bursts of high-intensity exercise interspersed with periods of active recovery. HIIT is a proven technique that even fitness models use to shed fat before competitions. If you want to lose 30 pounds quickly you should try to do at least 3-5 short (15-30 minutes) HIIT workouts a week.
To change things up, stave off boredom, and keep your body from adapting, you should also go do a fun sport or activity at least once a week. Basketball, soccer, tennis, hiking, bike riding, and martial arts are all good options.
Eat a Good Carb-Only Diet
During this time, avoid all processed carbohydrates. That especially includes anything made with refined sugars or flours. While you're at it, avoid all white potatoes and white rice. All your carbohydrates should come from vegetables, fruits, beans, and legumes. Be sure to eat plenty of protein and good fats, such as olive oil, avocado, nuts, and seeds.
Losing 30 pounds fast isn't the easiest thing to do but, if you focus your efforts, you can make some big changes in the way your body looks within just a few weeks.
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Selasa, 16 Desember 2008
The 5 Simple Basics of Losing Fat and Getting Fit Fast
There is no great secret to losing weight and getting fit fast. Below you'll find the 5 simple and proven steps anyone can follow to create a fitter, healthier, sexier body in a relatively short amount of time...
1. Eat a "paleo style" diet: meat, vegetables, raw fruits, nuts and seeds, beans and legumes, and a small amount of starches (e.g. grains, potatoes, rice, etc.).
2. Avoid nearly all processed foods, especially refined sugars, flours, and fats.
3. Do short, intense full-body strength workouts 2-3 times a week.
4. Do short cardio workouts involving high-intensity interval training (HIIT) 2-3 times a week.
5. Take whey protein powder, omega-3 fat supplements, and a good multivitamin every day.
That's it: everything you need to know to lose your ugly fat, get fit, and create a great-looking body in a matter of weeks!
Learn more at our new fast fitness blog: Full Tilt Fat Loss
1. Eat a "paleo style" diet: meat, vegetables, raw fruits, nuts and seeds, beans and legumes, and a small amount of starches (e.g. grains, potatoes, rice, etc.).
2. Avoid nearly all processed foods, especially refined sugars, flours, and fats.
3. Do short, intense full-body strength workouts 2-3 times a week.
4. Do short cardio workouts involving high-intensity interval training (HIIT) 2-3 times a week.
5. Take whey protein powder, omega-3 fat supplements, and a good multivitamin every day.
That's it: everything you need to know to lose your ugly fat, get fit, and create a great-looking body in a matter of weeks!
Learn more at our new fast fitness blog: Full Tilt Fat Loss
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