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Fat-Burning Boost

Research says you can boost your fat-burning potential during cardio by about half simply by taking this supplement

 

 

The supplement carnitine has been a fat burner for years, as well as a potent nitric oxide booster New research shows that it has one more hidden ability to help you through your workouts--increasing muscle endurance. Researchers from the United Kingdom gave subjects either 2 grams of L-carnitine L-tartrate twice per day or a placebo for 24 weeks.
The subjects taking carnitine were able to cycle on a stationary bike for 25% longer. The researchers concluded that this was due to the fact that the subjects burned 50% more fat and 50% less muscle glycogen during the workouts. TAKE THIS: Boost your fat-burning potential during cardio by about half simply by taking 2 grams of carnitine, such as L-carnitine L-tartrate, with your pre- and postworkout meals.

 

 

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Azzi Training

Body Fitness – My New Year Resolution

Here it is, January and the new year is already starting. The holidays are over and I am still packing on the weight I gained from year before last. Every year it is the same thing. I make a resolution to improve my fitness and by the end of the month, the resolution is forgotten and becomes history. Sound familiar? The reason for this is that most resolutions are too general or require lifestyle changes that we are unwilling to make.
Statistically speaking, I am in good company. Almost half of the resolutions made will be forgotten by the end of January. Like most people, I keep making resolutions to do something about my health, fitness or weight, but lack the commitment to follow through to success. Making the resolution is easy, the hard part is sticking with it and reaching the goal.
What I really want to do is make some lifestyle changes that will benefit me in the long run. Along with lots of other people, I am going to make a resolution to improve my overall fitness. But, this year, I decided to do something different to increase my chance of success. Here is what I intend to do:
1. Walk as much as possible. Walking has been shown to be one of the best exercises for improving endurance and stamina. When I go shopping, I will park further away from the store. Use stairs instead of taking an elevator. Three or four flights of stairs are okay to start. Take a ten-minute walk at lunch time and maybe longer after dinner.
Walk at a rapid pace. Taking a leisurely stroll does not do much to improve overall health. Years ago, power walking became an exercise fad and increasing my pace a little will help my endurance.
2. Take a lesson from my dog and do some stretching exercises every morning. The first thing these animals do when they get up is to stretch. Stretch the muscles and ligaments in the arms, legs and back to improve range of motion, reduce soreness and improve resistance to injuries.
3. Drink more water. Most of us are reluctant to give up soft drinks, but it will be easy to replace a couple of soft drinks with water. Water will help flush toxins out of our bodies and helps fill us up when we have our meals.
4. Change my eating habits. Make healthier snack choices. Replace my mid-morning snack cake or donut with natural snacks such as baby carrots or sweet potato sticks. I like both of these and this will increase my fiber intake, reduce the number of sugar and fat calories I consume and keep me from feeling hungry. This will help me eat smaller portions at meals and eliminate that late night snack.
5. Make specific plan, write it down and post it where it can be seen all the time. I will post it on the refrigerator door, my office wall or desk and in my car. I want to be reminded constantly about my goal to improve my overall health and fitness.
There it is. Five easy things I can do to increase my chances of finally keeping my resolution to change my life and do something beneficial for myself. Make your resolution easy to keep by making a plan that starts with small steps that you can keep and reach your goal.

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Muscle  Workout   Routines

The Best Workout Routines to Build Muscle

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Workout Routines to Build Muscle

Ask almost any bodybuilder, powerlifter, or other big, strong dude, and he’ll tell you there’s no one way to train for building muscle and strength. Even so, I constantly get guys asking me “what’s the best workout routines to build muscle?” “What’s the one way to train that will really get me the best results?”
Truth is, most of these guys aren’t really looking to learn any valuable information or put in any serious work at the gym. They’re looking for a magic bullet, that “secret” workout that will get them a big chest, strong arms, and washboard abs by yesterday. That’s not going to happen!
But then again, you’re not that kind of trainee, are you? You really do want to know exactly how to build muscle, and you’re willing to put in the work to make it happen. You just want to know what the best workout routine to build muscle is so that you can maximize the time you put in at the gym! Truth be told, there is no single, best routine, but there are a few rules you MUST follow to make quick progress. Tailor your training to these principles, and you WILL get bigger and stronger faster than you ever thought possible…

Check out my top workout routines to build muscle:

1. Squatting for Size
Many an old-timer, washed-up meathead will tell you that squats are the king of all exercises. Don’t ignore them just because they aren’t in their prime – they’re right! Squats are truly the best overall mass-building exercise you can do, but they have unfortunately gone by the wayside as companies have developed new and fancy leg press and hack squat machines. Those have their place too, but they will NEVER replace the good ol’ squat.
You can spend years perfecting your squat technique and workout routine to build muscle, but here are a few tips that will put you head and shoulders above 99% of the other gym rats. First, take a medium-width stance, slightly wider than your shoulders. Don’t buy into that “close stance to work the quads” crap, your quads will get bigger as long as you squat big weights.

Next, place the bar low on your upper back, pinching your shoulder blades back as tight as possible to create a “shelf” for the bar with your shoulders. Take the bar out of the rack in a controlled but firm manner, KNOWING you’re going to dominate that weight. Once you’ve taken a couple steps back, fill your belly with air (not your chest!), and sit BACK and down into the squat.Thatbackwards motion with your hips is essential for bringing your hamstrings and glutes into the equation and allowing you to lift some serious weight. You’ll never squat big if you just worry about your quads! Once the crease of your hip is at the same level as your knees (this is called parallel), explode back up to the starting position. As far as actual workout routines to build muscle go, there are tons of ways to train the squat. For a beginner or intermediate, I would recommend a routine where you’ve got one “lower body” or “legs” day where you focus on squatting as your primary exercise, working up to one or two heavy sets of 4-6 reps. You should strive to increase the weight on these sets week after week. Follow up your squatting with other leg exercises like lunges and leg presses, and you’re good to go. Remember, your legs have as much or more muscle mass than your entire upper body, so get them big!
2. Strength? Size? It’s all the Same!
If you read any conventional bodybuilding “wisdom” these days, you’ll see most guys talking as if size and strength are two totally different goals, and that you have to focus on one or the other. What a bunch of crap! Stereotypes of the “all show and no go” bodybuilder aside, have you really ever seen someone who was massively muscular and NOT strong? No way!
The thing is, your muscles grow in response to certain stimuli. There are a number of ways to stimulate this growth, but the only one that can work in the long term is getting stronger. Think about it – if you increase your bench by 100 pounds, do you think you’ll have bigger pecs? If you take your max on the squat and get strong enough to rep it 10 times, do you think your legs will be bigger? Of course!

I don’t care what kind of workout routines to build muscle you end up doing.

Traditional bodybuilding split, powerlifting workout, 5 x 5, it all works. The thing that really matters is that you get stronger! If you train your heart out but don’t worry about actually getting stronger, I guarantee that you will be the same size as you are now, six months or a year from now. Now THAT is wasted time.
There are tons and tons of ways to go about getting stronger, but the main thing you should worry about is gradually adding weight to the bar, week after week, for sets of 4-6 reps. Fewer or more reps is alright if you really want to, but the important thing is to always focus on the weight. Don’t get too eager, either. A five pound increase per week on the squat or bench may seem like next to nothing, but if you did that for a few months, you’d have made over a 100 pound increase in your strength!
3. Massive Food for Massive Gains
Hopefully you already know this, but just in case it’s not drilled into your head yet, I’ll say it again - nutrition is THE most important aspect of bodybuilding. You can have the perfect routine and stick to it like a champion, but at the end of the day, your body still needs enough nutrients to repair damage muscle tissue and build it bigger than it was before.
So if you are looking for the best workout routines to build muscle, you need to first look at your diet. Proper bodybuilding nutrition is actually somewhat well-known these days, so I’ll just give you the quick and dirty on how to eat for lean muscle gains. First, you want tons of protein. If you get one gram of protein per pound of your own bodyweight per day (not counting the incidental amounts in grains), then you’re on the right track.
Second, you’ve got to get extra calories from fats and carbs to have the energy to train and grow. Don’t bother getting out calculator or counting calories, though. Just make sure you eat most of your carbs before and after training and eat fats with your proteins during the rest of the day. For carbs, eat nutritious foods like oats, other grains, and potatoes. For fats, take in plenty of olive oil, nuts, avocados, and some red meat.

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Rosie Huntington-Whiteley Workout

Rosie Huntington-Whiteley Workout

 

 How Does Rosie Huntington Whiteley’s Work Out?

The gorgeous English supermodel stays in shape by boxing! When asked in an interview what her favorite workout is, she replied “I box, which I love!”

Rosie is Megan Fox’s replacement for the new Transformers movie (playing Shia LaBeouf’s love interest). A source says that Rosie had to work out with two personal trainers in the lead up to the film. “Rosie clearly has the looks to replace Megan but she isn’t being allowed an easy ride in preparing herself for what is a physically demanding role,” reveals a source close to the 24-year-old. “She is working with two different personal trainers and is undergoing firearms and stunt training. She’s really being put through her paces.”

At only 22, Rosie has a young metabolism on her side and credits her slim figure with her busy lifestyle.
In an older interview Rosie said ‘I’m not a massive gym bunny, but I do make an appearance every once in a while. I have quite a good diet (get a models diet here), so I kind of maintain that all year round.’

She seems to be giving the impression she doesn’t workout very often and her slim figure is all a result of her diet. Then listen to what she has said in more recent interviews…the story changes a bit.

In a more recent interview Rosie said..
“I go to the gym, do a lot of cardio and keep strong, which is really important to me.”
I’m a huge eater –it can be anything from a roast dinner cooked by my mum, pizza or burgers. I love burgers and chips. I’m a British farm girl — I love to eat — it’s really important part of my life.

I don’t get why celebrities pretend that they eat heaps of unhealthy food when they clearly don’t? What’s the point of it?

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Importance of Supplements for Bodybuilders

Importance of Supplements for Bodybuilders

 In case you are beginning a bodybuilding routine, you need to have good knowledge about different types of supplements and their advantages for bodybuilders. These supplements are an important thing required for a bodybuilder. These supplements are divided in to different groups which make a person wonder how and when to take a certain supplement. 

 

 

Protein is the most important thing that needs to be considered while talking about the nutrition of muscles for a bodybuilder. Protein’s importance for muscles can be analyzed from the fact that it is known as the fuel of muscles which allows the muscles to grow. Insufficient amount of protein in the diet of a person can result in negative effects on bodybuilding.
Taking protein powder in the form of supplements is an important thing to do however it is not always needed. You can have other alternatives to taking proteins which can be found in numerous sources of the nature such as red or white meat along with different dairy products. In case you don’t have access to such products or you have other problems which make it difficult for you to eat such products, you can look for the supplements as an alternative. The minimum requirement of protein for a bodybuilder is 1.5 to 2 grams which should be taken before and after workout. These amounts of protein can also be distributed uniformly in your diet. Another popular protein product is mixed protein which has been isolated by Whey which is an alternative to dairy products especially the product of cheese. These proteins not only provide body with supplements which are needed but also help in reducing risk of diseases.
Whey protein is another popular supplement that a bodybuilder should take. The whey protein allows your body to acquire the most important building blocks of the muscles. This type of supplement is taken in the form of a shake which bodybuilders usually take before and after performing exercise. This type of powdered protein as a supplement allows the body to intake supplements that assist in the growth and repair of tissues of the muscle. Bodybuilders will have a goal in their mind whenever the development of muscles starts. The major target of a bodybuilder is to provide chemical substances to his body which create the best types of muscles that are healthy from the inside as well.
These supplements reduce the decreased amount of proteins and other carbohydrates that are required for proper development of their muscles. Fatty acids, Vitamins and different other types of carbohydrates are the building blocks of different supplements. These supplements not only provide the body with essential products for building of muscle but also increase the functioning of hemoglobin which allows a boost in the energy. Most of the diet taken on average lacks essential products such as Omega 3, Omega 6 and other important products. These products can be found in fish and different flax seeds. The impact on the body is huge and the proper intake of such elements helps in the elimination of fat deposits from the body and also clean blood from cholesterol allowing proper growth of all parts of body including muscles.

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Dwayne Johnson, aka The Rock Workout

Dwayne Johnson, aka The Rock Workout

 

 

The Rock’s Workout History

From Bulky to Lean

When he started wrestling, Johnson realized that his bulky 280lb frame was not going to create an effective look. He had to get faster and leaner. By focusing on a proper diet plan and a workout built around hypertrophy, Johnson dropped 20lbs. He had a split routine where he worked one body part per day and did 45 minutes of fat burning cardio.

His new look combined with his playful personality helped turn The Rock into the People’s Champ. This helped propel Johnson into the Hollywood scene where he has starred in movies such as The Mummy Returns, The Scorpion King, Walking Tall, The Rundown, Doom, Gridiron Gang, The Game Plan, Get Smart, Race to Witch Mountain, Tooth Fairy and earn upcoming roles in The Other Guys and Faster.http://www.blogger.com/post-create.g?blogID=3879918151097998786
Dwayne Johnson’s first movies were mainly action films before he ventured in the world of comedy. With Faster, he’s coming full circle. Obviously, Johnson will need to stay in great shape since he plans on tackling superhero roles in the future%u2026Luke Cage, Namor, Martian Manhunter, Captain Marvel, and Race Bannon from Johnny Quest are possibilities.

The Rock cut his weight by 35lbs and cut his body fat in half, going from 14% to 7% by using the following workout routine:

 

Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Additionally, to avoid plateaus, Johnson would change various aspects of his strength training routine such as lifting tempo, number sets, reps, and rest time.

THE ROCK WORKOUT VIDEOS

 

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Top 10 Weight Training Tips

Top 10 Weight Training Tips

 

 

1. Safe Weight Training
A careful, informed approach to weight training keeps it safe. Weight training needs to be challenging, but requires an individual to assess realistically their current fitness and strength. Positions, exercises and weights that cause extension of muscles and joints beyond their natural range should be avoided.

2. Correct Technique
Many injuries can be avoided by correct technique. The back needs to be kept straight, with knees and elbows kept in line to offer maximum support. The head should be kept still, with the neck under control and there should be no discomfort in the shoulder joints throughout their range of movement.

3. Diet
A good training diet should contain a maximum of 25% fat, with saturated fat and carbohydrates kept to a minimum. Those wishing to gain muscle bulk should be certain to eat enough, concentrating on poultry, fish and plenty of fresh fruit and vegetables.

4. Bodybuilding supplements
So-called “bodybuilding” supplements are dietary supplements commonly used by those involved in weight training. Weight trainers often use a form of protein powder, which contains amino acids, the essential building blocks for muscle growth. Protein powder is designed for consumption instead of a meal or immediately pre- or post-exercise; the underlying theory being that it provides ample protein for effective muscle growth and repair. Although studies have revealed that some weight trainers may need protein powder supplements, the amount required is dependent on the individual’s physiology and the type / duration of the exercise. Health experts have criticised protein supplements as being unnecessary for most weight trainers as adequate protein is provided by a balanced diet. With the body only capable of metabolising 9g of protein per hour, excessive daily intake of protein powder supplements may induce weight gain, kidney problems, osteoporosis and diarrhea.

5. Building Muscle Effectively
All muscle groups need to be exercised 2-3 times per week. Weights need to be increased to allow for increased strength and exercise should be continued until failure, for effective growth.

6. When to Eat?
The timing of eating according to the length and intensity of exercise sessions is vital for effective weight training. Prior to exercise, about 20g of protein, such as skimmed milk is recommended. Within ½ hour of a tough workout, have 20g of protein accompanied by the same quantity of carbohydrate, more if the exercise has been intense and lengthy. Carbohydrates prevent muscle protein from breaking down and replace glycogen reserves.

7. Rest and Recovery

A “rest” week, involving half the usual exercise regime, taken once a month, allows the muscle building process of progressive overload, muscle damage, repair and new growth to occur.

8. Vary Workout Intensity
If weight loss or muscle gain “plateaus” after several months of weight training, varying lifting exercises and their intensity / repetitions can “kick start” a stale weight training programme.

9. Change Workout Schedule
Body rhythms vary widely and may affect weight training results. Cortisol, a hormone that degrades muscle is at its highest level in the morning for most people and optimum results are often obtained from exercising in the afternoon.

10. Relaxation and Sleep
Neither of these should be underrated, as stress hormones can lead to the degrading of muscle tissue and the accumulation of fat.

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The Difference Between Bodybuilding and Strength Training

The Difference Between Bodybuilding and Strength Training

 

 A lot of people have a misconception between strength training and bodybuilding; this misconception can arise because of many reasons, the main of which is not enough awareness about fitness and bodybuilding. But nevertheless, it is very important to clear the misconception because once you set to engage in a strictly healthy lifestyle, you need to know the different between the two so that you can decide which is best for you.

Strength training, or styrketræning, as the name implies, focuses primarily on building your strength and stamina which relates basically to building power in your body steadily while bodybuilding focuses primarily on building muscles for show or for sport. Strength training is also a sport but it has more than one motive behind it. Strength training, also called power lifting focuses only on building power and stamina so that these men and women can lift heavy objects and move them around. They don’t really care about how their bodies look, whether they become bigger or not and whether they gain more muscles or not.

Some people may even distinguish between power lifting and strength training as power lifting being only to lift heavy objects and strength training being as something more; to build stamina and strength in our bodies for purposes more that lifting heavy objects. Additionally, strength training can help to increase your health and fitness levels, to lose fat and to gain optimum health and to gain an amazing body.

Bodybuilding on the other hand, focuses primarily on building a larger body composed of proportioned muscles. Bodybuilder’s lives compose of working out like crazy and having huge appetites as well. For some bodybuilder’s, their diet and general health may become a question mark if they don’t follow tips for building their muscles properly. It is very important for bodybuilders to include healthy items in their diet even if they are focused on gaining muscular weight.

Some people also believe that strength training is the root to bodybuilding as bodybuilders are also strength trainers in a way and that is true. But strength training tends to be more slow rep and heavier weights are required and it conditions the muscles to accept more weight and demand more from them. Strength training, therefore, is better for athletes and sports people for better strength and stamina rather than for bodybuilders.

There is a lot of debate as well on the issue that there is not much of a difference between strength training and bodybuilding but this is true only to a certain extent. Usually, when people start on their fitness regimes, strength training and bodybuilding will seem the same thing and your body will respond the same way to both strength training and bodybuilding. As you go along, your fitness trainer can advise you which way you need to go, focus on strength training and workout according to that or focus on bodybuilding and focus on bodybuilding workouts only. This decision is crucial to make because over time, your body will accept whatever workout routine you consider and this will impact your physique and fitness level over the passage of time. So if you have begun to think along the lines of serious fitness levels, maybe this is the time to make yourself aware between the differences of strength training and bodybuilding.

 

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Colin Farrell Workout

Colin Farrell Workout

Although the Colin Farrell workout is still getting tons of attention from the masses, the details about the Irish superstar’s whole workout routine is actually very scarce. Main reason behind this is that Farrell isn’t exactly fond of the gym or doing diet and exercises. This lens is a compilation of all research I did about the Colin Farrell workout. If you wish to know more, you can visit Visual Impact for the best guide to muscle building and losing weight. Colin Farrell is well-known for his role in Alexander, Tigerland, SWAT, Phone Booth and Miami Vice in Bruges. He is famous for his bad boy aura and sexy movie roles. But despite looking like a babe magnet, would you believe that the great “Alexander” is actually a reluctant exerciser? On top of that, he drinks, smokes and parties hard. With all of these “vices”, it’s amazing he was able to maintain a fantastic shape. So how did Colin Farrell retain this type of physique?

The Colin Farrell Workout for Alexander

Because of Farrell’s lack of interest in hitting the gym, his fitness instructor, Ret. USMC Capt. Dale Dye, designed a kind of personalized Colin Farrell workout that the actor could use wherever he goes. During the first 2 weeks, Farrell was required to run 3-5 miles every other day. In between those running days, he spends time doing pushups, arm curls and squats. Since Farrell don’t really attend gym sessions, he used water jugs and rocks to add resistance.
A month before the cameras began rolling for the movie “Alexander”, the Colin Farrell workout was spent under the Moroccan sun for 30-45 min doing military drills with more than a thousand men. His workout composed mainly of bends, pushups, side steps and of course more and more running. You could kinda tell from his looks that he has paid more attention to his aerobic ability through boxing-type bag work and constant running.

Text module Resistance Training For The Colin Farrell Workout

As mentioned, resistance training are done with the use of his own body weight and some selected exercises. In some films he has done, eg. Alexandar the Great and Miami Vice, you could kinda tell he’s done hard work on his workout before the production started.

One could tell that he has done a couple of press ups, crunches, shoulder presses, bicep curls and sit ups to prepare for his major roles in the movie.
The Colin Farrell Workout: Diet Regimen
I hate to break this to you but Farrell is not a regular dieter. Sure, he has done it when the movie requires him to but if there is no need for it, he isn’t very conscious of his health and the food he takes. For the movie, “Triage”, Farrell was able to drop 44 lbs.
How did he do that?
He was reported to consume only 2 cans of tuna a day, black coffee and diet coke. Seems unbelievable but at first but I’ve tried it for a week and was able to lose 4 lbs off my weight. The bad thing is, it isn’t exactly a healthy habit and it could take a toll on you during the first 3 days. It takes a lot of discipline to do his type of diet for a few days, let alone do it for months.



.So far, the most effective guide I’ve ever used to add up more muscles and maintain it for 3 years now is a guide called Visual Impact. I’m pretty sure you’ve heard about it, especially if you’re no longer new in the whole muscle building business. What I like about the guide is how it breaks down steps in simpler terms, making working out more enjoyable and less stressful than any other Hollywood workouts you’ve read and witnessed. Sure, it may take a while to see the results, like all other natural body building routines do but what really matters is that it does give results. Follow the link of the images on the right side and get the body you deserve!

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So far, the most effective guide I’ve ever used to add up more muscles and maintain it for 3 years now is a guide called Visual Impact. I’m pretty sure you’ve heard about it, especially if you’re no longer new in the whole muscle building business. What I like about the guide is how it breaks down steps in simpler terms, making working out more enjoyable and less stressful than any other Hollywood workouts you’ve read and witnessed. Sure, it may take a while to see the results, like all other natural body building routines do but what really matters is that it does give results. Follow the link of the images on the right side and get the body you deserve!
.

So far, the most effective guide I’ve ever used to add up more muscles and maintain it for 3 years now is a guide called Visual Impact. I’m pretty sure you’ve heard about it, especially if you’re no longer new in the whole muscle building business. What I like about the guide is how it breaks down steps in simpler terms, making working out more enjoyable and less stressful than any other Hollywood workouts you’ve read and witnessed. Sure, it may take a while to see the results, like all other natural body building routines do but what really matters is that it does give results. Follow the link of the images on the right side and get the body you deserve!

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Zac Efron’s Workout

Zac Efron’s Workout

 

Zac Efron has an “Ectomorph” Body Type

Zac Efron is has an ectomorphic body type by nature. If you are unfamiliar with the three major body types, ectomorphs are skinny and have a narrow-frame by nature. They can usually eat a ton without much weight gain – fat nor muscle.
Both a blessing and a curse, Efron had to consume far more calories than the average bodybuilder to pack on mass. Especially considering his age – his metabolism is still firing like mad, so eating healthy caloric dense foods is something he has to do, while lifting heavy weights and getting enough rest. Otherwise lean gains are just not going to happen.
An advtantage of being young, Efron gained a certain amount of lean muscle fairly quickly and easily. Your body naturally wants to have a certain amount of muscle, skinny guys who are young usually just haven’t unleashed that natural amount of mass yet. After that initial gain is built, it then becomes a more complicated process at adding more mass, but that usually isn’t desirable anyway. I believe in achieving an athletic “Hollywood Look” … lean, toned and slim, but not skinny. Overly bulky muscles just aren’t the way to go anymore; it’s not the 80s guys!
Because lifting heavy is going to be a critical factor in gaining size, get a workout partner to spot you through your lifts. You can also keep each other accountable and push each other to the next level.
Higher volume resistance training will expedite muscle stimulation and growth. You should be lifting heavy enough weights to where you are “failing” by your 12th rep, absolute max. Ideally, aim for rep ranges around 6 to 8 reps for the best range for muscular growth.
Until you’ve gained that “normal” range of muscle, the “Big 3″ are going to be lifts that will add mass quicker than other exercises. This consists of the deadlift, bench press, and squat. Compound exercises that stimulate large muscles will help gain muscle at a much faster rate than isolation exercises ever will.
Lifting hard and heavy is only a third of the equation. Nutrition and Rest are the other pieces to the pie. Learn about Efron’s Diet Plan here. Remember, ectomorph or not, if you want to add muscle, you have to be eating more calories than you’re burning on a consistent basis. It’s not an overnight process, but with the proper training regimen, a solid nutritional program, and enough rest, even the hardest of hardgainers have the potential to attain that lean muscular look like Efron has done.

Zac Efron’s Workout Routine

Monday: Chest & Back
3×8reps – Barbell/DB flat bench press
3×8reps – Incline DB Press
3×8reps – Weighted Dips
3×8reps – Dumbbell Squeeze Press
Tuesday: Back
3xfailure – Wide Grip Pullups
3×8 – Bentover Barbell Row
3×8-10 – Narrow Grip Lat Pulldown
3×8 – Seated Cable Row
3×failure – Chinups
Wednesday: Rest Day

Thursday: Shoulders
3×8 Barbell Military Press
3×8 Seated/Standing DB Overhead Press
3×12 Side Lateral Raises
3×12 Front Lateral Raise
3×12 Rear Deltoid Cable Flyes
Friday: Legs
3×8 Deadlift
3×8 Squat
3×12 Calf raise
3×15 Split Jumps
Saturday: Cardio & Core
5 minute warm-up on treadmill
20 minute interval training on treadmill
3×10 crunches on stability Ball
3×20seconds Plank
3×12 Ab roll-out with stability ball
3×12 Stability ball pull-in
Remember that rest is critical, especially for hard gainers – over training will not lead to faster gains, it will impede growth. In order to grow, you HAVE to rest!

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David Beckham Workout

David Beckham Workout

David Beckham is a great athlete in top physical condition

David Beckham is a star soccer player who has also dabbled in modeling. As one of the premier soccer stars in the world and a recognized face of many brands, Beckham has to ensure that he maintains a great body, both on and off the field. He’s built this amazing body through strength training, conditioning/endurance training, and of course a proper diet.

David Beckham Workout Routine

David Beckham workout routine is primarily focused on making him a better soccer player. He does total body routines, rather than the typical split routine that bodybuilders do. He performs compound movements as well rather than isolation exercises.

To increase his speed and quickness, David Beckham performs plyomtrics training exercises. He also needs to increase his endurance through cardiovascular training. Obviously soccer practice helps him in this area. Soccer is a phenomenal way to get in shape as it involves sprinting combined with jogging. This is a great way to lose excess fat and this is why many soccer players maintain low body fat levels and six pack abs. Beckham’s cardio also includes body weight circuits.
David Beckham used to perform heavy weight training as well but found it added too much bulk and slowed him down. Weighing around 160lbs at 5’11″ Beckham certainly maintains a lean, functional look.

WEEK 1 Beckham’s Workout
5-minute run
Intensity: 85% MHR
Rest: 4 minutes
Sets: 3

WEEK 2
Beckham’s Workout
2-minute run
Intensity: 90% MHR
Rest: 2 minutes
Sets: 7

WEEK 3
Beckham’s Workout
1-minute run
Intensity: 95% MHR
Rest: 1 minute
Sets: 15

WEEK 4
Beckham’s Workout
60-yard turnarounds (sprint 60 yards, turn around, and sprint back)
Intensity: 20 seconds total per out-and-back sprint
Rest: 1 minute
Sets: 8 to 10
WEEK 5
Beckham’s Workout
60-yard sprint
Intensity: As hard as possible
Rest: 10 seconds
Sets: 8 to 10

 maximum heart rate (MHR)

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Ronnie Coleman’s Workout Routine

Ronnie Coleman’s Workout Routine

Ronnie Coleman was born May 13, 1964 in Bastrop, Louisiana. He is an American professional bodybuilder and he holds the record of 8 wins of the Mr. Olympia (only Lee Haney has also 8 Mr. Olympia wins). Here you can check out the Ronnie Coleman’s COMPLETE workout routine:

Monday

Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps

Wednesday

Chest                                                                    
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps

Thursday
Back
Barbell rows, 5 sets – 10 – 12 reps

Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps

Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps

Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey rasies, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure


Chest                                                                    
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps

Thursday
Back
Barbell rows, 5 sets – 10 – 12 reps

Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps

Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps

Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey rasies, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failurew

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Kim Kardashian Workout

Kim Kardashian Workout

If you have seen Kim Kardashian, you know she looks great. What you might not know is how she got that body of hers. It wasn’t luck and she didn’t buy it. Paying attention to her diet and coming up with a great workout, she has been able to stay looking great. We are going to take a look at the Kim Kardashian Workout so that you can see if it is right for you. If you are interested in having a great looking body with as little effort as possible, you are going to want to keep reading.

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cristiano ronaldo workout

cristiano ronaldo workout

Cristiano Ronaldo, the Real Madrid and once Manchester United star, is an athlete that many young men look up to when it comes to achieving a great athletic body. If there is anyone in prime condition, it is certain that the 26 yr old Portuguese soccer player is at the top of the list of the highest ranks of athletes. Soccer players of the Premier League have stringent workout programs and rigid diets, and the following article we will show how men like Cristiano Ronaldo stay in such good shape.

Work out like Cristiano Ronaldo

It’s customary for Premier League soccer players, depending on the schedule of their matches, to train for five days out of the week. Activities such as strengthening muscles, cardio, playing informal matches and practicing their free-kicks and penalty kicks are all a part of a day’s work. There is quite a bit going on during each day’s three to five hour workout session.

Soccer players that fans admire have amazing abs and incredibly toned bodies because they usually have 10% or lower body fat. Extensive training and a balanced diet are the two elements that come into play to help athletes to keep their low levels of body fat.

If you want to better your game, you must consider that soccer is the kind of sport that necessitates a variety of athletic capabilities such as:

• An eruption of speed right out of the gate.
• Powerhouse legs and muscles that have great staying power.
• Nerves and muscles working in tandem and the ability to balance the body.
• Familiarity of what your body is capable of, to be cognizant of body placement and how to maneuver it.
• Holding team needs above all else, and the self control to make good decisions and receive instruction.
• Limber muscles to keep from getting hurt since athletes are susceptible to hamstring injuries.
• Equality in the muscles of the front and in the back of the legs and among each of the legs.

Diet and Cardio for the Slim Hollywood Body Look

It’s certain that great number of men desire to have a v-cut that the definition of the lower and oblique ab muscles gives to an athlete like Ronaldo. Several considerations are proper food intake and lots of cardiovascular exercises; these are needed in order to see the desirable cuts of the abdominal muscles and body fat of less than 10 percent. A trio of exercises is needed to achieve this, obviously. Seated knee ups, reverse grip bench press and side bends with a weighted ball or free weight.

Too many athletes don’t realize that complex carbohydrates are an important part of the equation, and that’s regrettable. The most advantageous number of calories for an athlete is between 2400 and 3000, way above the normal 1200 calorie diet adhered to by most. Because of such low caloric intake, many players start out their games with their storehouses of carbs that are well below the ideal. When the second half of the game begins, most athletes who plunged into the game with low levels will have already depleted their storehouses of carbohydrates.

This results in a lack of efficiency and drive during the latter part of the game. In relation to the first half of the game, glycogen-poor athletes perform less effectively – up to 50%, running quite a bit slower in the second half. Another sign that an athlete’s ability to play effectively (as a drastic drop in glycogen levels occur) is that the player is unable to run as far and as long during the second half of the game – up to 25% less. As the game goes on, athletes with low levels walk more and run less than their teammates and opponents who have normal glycogen levels.

It is well worth it to consume extra carbs while competing. English soccer players drank glucose sports drinks during half of their 20 games and drank a placebo drink that merely contained colored water and flavoring during the other games as part of a contemporary study. This resulted in the athletes, during the second half of the game, procuring many more goals and doing a better job at keeping their competition from scoring. During the final half hour of play, when athletes consumed the placebo, they were more lethargic and their total time with the ball was decreased by 20-50%. Taking in a glucose drink during half-time and even before play begins shows a 30% hike in the speed and distance an athlete was able to travel, says another recent research analysis.

In order to make a significant change to their carb level and workings of their muscles, a soccer player has to have enough carbs rather than just haphazardly drinking whatever sports drink happens to be at hand before and during play. A top-notch way to gain 30 grams of carbs is to consume twelve to fourteen ounces of the sports drink a quarter of an hour before game play. Even if a player feels full and unable to drink more, at half-time he should consume another twelve to fourteen ounces of carb drink. As time goes on and these guidelines are put into practice time and time again, the soccer player will limit the threat of carb deficiency and feel more comfortable during his games.

Ronaldo’s pre-game diet to maintain peak performance

A couple of hours before a game, it will benefit athletes to consume a 600 calorie meal of carbs. Eating four pieces of bread and three bananas will yield just about the right amount of carbs and calories. To avoid a carb deficiency, an ahtlete should avoid such intense practices and limit the number of training sessions altogether; this is called tapering. Sixteen to eighteen calories for every pound of body weight (which is nine to ten grams of carbs per kilogram of body weight) should be consumed during times of intense practices and during the taper as well. One way to accomplish this carb intake goal is grazing: eating three regular meals and then consuming between two and four carb heavy mini-meals during the day.

Liquids are vitally important as well

Soccer players should be aware of other nutritional factors as well. At the top of the list is drinking liquids. Sixty four to one hundred and sixty ounces of fluid are lost by each athlete during games through sweating, several researchers say. For the typical athlete, performance is lowered by four to five percent and raises the body temperature and heart rate by losing just sixty four ounces of fluid. The risk of dehydration can be greatly limited by sipping sports drinks during time-outs and by adhering to the fluid intake guidelines listed above.

Consuming electrolytes during a soccer game isn’t as important as it is to drink plenty of water and carbs. There are only low levels of electrolytes found in sweat, so most athletes regain them – salt included – from their everyday meals. A sports drink with sodium can increase the body’s ability to take in H2O and sugar though. If an athlete is making his own sports drink, then he needs to combine 5 to 6 Tbs. of sugar with 1/3 tsp. for every quart of water and if he’s buying one, then most sports drinks have the right amount of salt already in them. Athletes need to concentrate on drinking enough carb loaded drinks after each game in order to regain the necessary liquids lost. Soccer players should consume around five hundred calories of carbs to fill up their glycogen storehouses along with a lot of water in the two hours after intense workouts and practices.

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Channing Tatum Workout

Channing Tatum Workout

Channing Tatum starting turning heads with his Adonis physique from roles as far back as “Coach Carter.” Actually, a funny fact is that Channing Tatum was actually a male stripper before he became an actor. Hey, I guess you gotta pay the bills somehow. Maybe that also explains why he’s not the greatest actor eithe.

But his physique has landed him quite a few blockbusters as of late. In 2009 he starred in “Fighting” and was is decent shape for that role. He really got in top shape though, for his recent film “G.I. Joe: The Rise of Cobra.” Although you and I both probably agree we shouldn’t be take acting lessons from the guy, Channing Tatum’s fitness regimen can provide us with some great insight on what it takes to achieve a lean physique with a good amount of dense muscle. In that light, let’s focus on his workout routine and then take a look at his diet plan as well.

Channing Tatum’s Strength Training Program:

5×5 set/rep sceme, unless noted:

Monday – Chest
Gironda Neck Press
Incline DB Press
Narrow Grip Bench Press
Cable Fly, Low Pulley (3×10)
Cable Fly, High Pulley (3×10)
*15 minutes, cool down Cardio*

Tuesday – Back
Wide Grip Pullups (3x failure)
Narrow Grip Bentover Row
Reverse Grip Cable Pull Down
Seated Cable Row
Chinups (3x failure)
*15 minutes, cool down Cardio*

Wednesday – Interval Circuit Training
*Spartacus Workoutor similar Crossfit type*

Thursday – REST DAY

Friday – Shoulders
Military Press
Seated DB Military Press
Side Lateral Raise (3x 8-12)
Front Lateral Raise (3x 8-12)
Rear Delt Raise (3x 8-12)
*15 minutes, cool down Cardio*

Saturday – Interval Circuit Training
*Spartacus Workoutor similar Crossfit type*

Sunday – REST DAY

Notice there’s no dedicated leg day? Well for one, if you choose to do the Spartacus Workout twice a week, your legs will be smoked anyway. But more importantly, Tatum did not want to overdevelop his legs, which is common for many guys in the fitness realm today. Whether it’s a lack of knowledge or an ego thing, legs are overly-hyped. No one should care how much you squat, and trying to up that number will only add unnecessary leg mass that will look like crap, and make it hard for you to fit in your jeans – neither of which are desirable. Tatum’s Program, as all celebrity workouts are, was designed with a purpose; with a specific look in mind. He was not going into the role as a pro wrestler or a bouncer – but as an elite soldier who had to perform athletic movements and be quick on his feet.

DIET PLAN

To get lean and mean for the role of Captain Duke Hauser, Tatum focused on a high protein, moderate carbohydrate diet, with plenty of healthy dietary fats as well. From what I’ve discovered, Tatum’s diet plan was nothing out of the ordinary. It was just a plan built for muscle maintenance and workout performance while creating enough of a calorie deficit to enable use of fat for energy. Protein-wise, you should be taking in around 1 gram of protein for each pound of lean mass you carry. A 170 pound guy who has 12% body fat is carrying 150 lbs of lean mass, so will need 150 g/protein a day – which is incredibly easy to hit.

Lean meats and starchy vegetables were the mainstay of Tatum’s diet. Carb sources were mainly consumed pre and post workout. If he needed to drop fat really fast, carbs were further reduced so he would burn even more of his own body fat for fuel.

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Brock Lesnar Workout

Brock Lesnar Workout

Brock Lesnar made a huge splash when crossed over from WWE to the MMA.  He shocked the MMA world by beating some of the best heavyweight fighters they had to offer.  A huge part of Brock’s success has been his unique combination of strength and explosiveness.

How often have you watched Brock fight and thought to yourself; how does a guy that big move like that?  Few MMA fighters are as massive and muscular, while still remaining flexible and agile, as Brock.

How Brock Lesnar Builds Size and Strength

Brock Lesnar workout routine includes 4 days of weight lifting

Day 1: Chest & Triceps
Bench Press : 6 Sets 12 Reps
Incline Dumbell Press: 4 Sets 10 Reps
Dumbell Flys: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps

Day 2: Back & Biceps
Wide-Grip Pull Up 4 Sets 6 Reps
Medium Grip Pull Up: 4 Sets 6 Reps
Narrow Grip Pull Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl : 3 Sets 10 Reps

Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps

Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps

Brock Lesnar MMA Workout

How He Trains For Fights

In addition to his weight training, Brock Lesnar performs an MMA workout as well. He does grappling 4 days per week, striking and ground and pound 2 days per week and performs a 5 round circuit training workout for his cardio routine.

Grappling
5 1 Minute Rounds
5 1 Minute Standing Drills
Striking and Ground and Pound
5 x 5 minute rounds with 1 minute rest between rounds
Circuit training workout routine
1st Round: Pushing Muscular Endurance
Spiderman Push-ups
Plyo Push-ups
Mounted Punching
Tire Push
Hand Switch
2nd Round: Pulling Muscular Endurance
Recline Pull-ups
Bodyweight Pull-ups
Pulling/Pushing tire
Jumping Pull-ups
Heavy bag Twirl
3rd Round: Cardio Endurance Training
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike
4th Round: Hybrid Strength Training
Jammer Machine
One arm Sledge Hammer
Medicine Ball Sprawls
Bear Crawls
Transition Station
5th Round: Most Intense Round
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike

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Kimbo Slice Workout

KIMBO SLICE WORKOUT

Kimbo Slice is a legend in the underground fighting world and is now making headlines in the mixed martial arts world in the Ultimate Fighting Championship circuit, as well. Kimbo propelled his street fighting career by training in boxing, kickboxing, wrestling and jiu-jitsu. To get to the level of a world-class fighter like Kimbo Slice, you need to train to become proficient in all of these fighting disciplines, which means you should combine several different types of workout programs.

Kimbo Slice Gym Workouts

If you’re going to fight like Kimbo Slice, it helps to be more powerful than your opponents. This starts with hitting the heavy bag to train for boxing and kickboxing. Throw various combinations of punches and kicks to heavy and light punching bags for 30-second spurts. You should also train with weights at least three days a week for a Kimbo Slice-esque workout program. Focus on heavy upper-body movements one day and heavy lower-body movements the next day. For example, on Monday, you’d train your chest, shoulders and triceps. Then on Wednesday, you’d train your legs. Then on Friday, you’d train your back and biceps. Focus on exercises that allow you to strengthen muscle groups, such as squats, bench presses, shoulder presses, rows, cleans and dead lifts. Keep your repetitions in the five to 10 range, and combine slow, steady repetitions with explosive movements to work your fast-twitch muscle fibers. As an example, you would perform a slow, steady bench press one week, and the next week you would perform fast, explosive repetitions. Kimbo also uses weighted vests when doing body-weight movements, such as dips.

 

Kimbo Slice Grappling Training

• In addition to being strong and being able to throw a punch, you must be able to handle your opponent on the ground. Kimbo Slice trains with a partner in grappling sessions to help build up his wresting skills. Find a friend who has experience in wrestling and ask them to go a few rounds with you a week to help you work on your grappling skills. Also, you need to be well conditioned if you want to be able to fight like Kimbo Slice. You should do a cardio workout at least two days a week in addition to your normal grappling sessions.

Kimbo Slice’s Mixed Martial Arts Training

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Vin Diesel Workout

Vin Diesel has starred in numerous movies such as Fast and the Furious, xXx, Pitch Black/Chronicles of Riddick, and many more. He’s a modern day action star who maintains a big, muscular build. He’s currently preparing for another xXx movie as well as another Chronicles of Riddick movie.
At 40+ years old, Vin Diesel workout helps him stay in great shape. He is 6′ tall and weighs 220lbs. He changed his name to Vin Diesel while working as a bouncer. Vin is short for Vincent and he got the nickname Diesel from friends who said he ran on diesel due to his unlimited energy.

Vin Diesel Workout

Vin Diesel has a chiseled build. While it’s difficult to peg the exact Vin Diesel workout routine, he likely utilizes a strength and mass building program. His weight training routine utilizes free weights and compound movements and includes bench press, shoulder press, lat pulldowns, curls, and other comparable exercises. He also includes bodyweight exercises such as pullups, pushups, and dips. A typical cardio workout would include running, biking, or swimming. It’s rumored that Vin Diesel even incorporates yoga and pilates to increase flexibility and core strength.

The Basics of the “Vin Diesel Workout”

The Right Exercises - The biggest thing you need to know is the right exercises to do. If you rely on the “big 3″ exercises – the squat, dead lift and bench press – you may end up with a body that’s bulky but not sexy at all.
The Right Reps - Beyond knowing what exercises to avoid and which ones to do, you should know how many reps of each you want to do. Too little or too many can give you the wrong type of body.
Secret Supersets – On top of knowing the right exercises and the right ways to do them, you need to know about supersets – two exercises that work opposite muscles. Doing exercises in the right order is so very important.
Persistence Pays - The other thing you need is persistence – the ability to keep going. The good thing about the Vin Diesel workout is that you’re going to see results really quickly, which means you’ll want to keep going.

Vin Diesel Diet

Vin DIesel eats a relatively clean diet multiple times per day focused on good nutrition, lots of protein, and of course fruits and vegetables.

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Bradley Cooper Workout

Bradley Cooper Workout

Bradley Cooper got in superb condition for his character as Templeton “Faceman” Peck in the flick A-Team. He did this as a result of training often and decreasing his calorie consumption in order to produce a “calorie deficit”. The particular workout regime he set about focused on bodyweight routines in addition to resistance training to help build mass while not becoming to bulky. This developed a very attractive physique.

In order to make his muscles defined and abs be pop out, Bradley placed a considerable amount of emphasis into High Intensity Interval Training or HIIT. This is successfully done to enhance your metabolism rate, boost the discharge of Human Growth Hormone and keep him enthusiastic as it’s a brief and quick cardio workout. There is nothing more repetitive than jogging using a treadmill for 45 minutes. This HIIT is vital because it is going to really rip a person’s body up by radically shocking your body into growth as well as forcing it into calorie burning mode.
Now the most beneficial HIIT workout for producing mind-boggling abdominal muscles is sprints! A good example of this particular work out is accessible here High Intensity Interval Training
The actual Bradley Cooper Workout focused on Developing lean and defined muscles concentrating on his upper body, particularly Chest muscles, Arms as well as abdominal muscles. The actual exercises undertaken are incline bench press or incline bench press fly’s, pullups and core exercises like deadlifts, squats and planks. The most important thing here though would be to keep to a proper diet of low fat meat, vegetables and fruit. A poor diet can severely hinder you physique and progress therefore stay true to your goal.
With regards to diet, you’ll want to develop a bit of a calorie deficit so aim to eat approximately two thousand calories a day so you don’t get extremely hungry but you are in a deficit – will burn body fat like crazy.

So, the Bradley Cooper workout

Bradley Cooper didn’t have an exact workout program. He used variety to stay motivated and interested in his workout routine. He also used guidelines for his diet in order to be flexible and consistant. His diet guidelines were as follows:

Eat at or less than 2,000 calories a day everyday (or at or less than 14,000 calories per week). This insured he was in a calorie deficit to burn fat but still allowed enough food to not go crazy.
Drink Alcohol no more than once per week and limit to 5 drinks. Personally a good tactic if you want to get a good buzz is drink all these drinks at once and then switch to water. If you’re out all night though then don’t get drunk and spread these out over several hours. It depends what you’re after.
Get at least 100 grams of protein per day if not more.
Those were the guidleines. How he executed this was through eating lots of whole foods fruits and vegetables. This allowed more him to feel more fulla nd made sticking to his diet less mentally draining.

An example Bradley Cooper Workout:

Do all these with no more than 30 seconds rest between sets and exercises
Incline Dumbell Chest Press (50 lbs to failure)
Incline Pushups to failure
2 minute Plank
4 sets of 10 chin ups
Burpees 3 sets of 15
Incline curls 3 sets of 12
Follow this workout with a HIIT workout: (This can be done on a treadmill, bike, stairs, jump rope, burpees, sprints etc)
The best HIIT for six pack abs is good old fashioned wind sprints. Use a football field or track.
. Sprint Workout:
Sprint 50 yards (rest 30 seconds) repeat 10 times
*Add 10 yards when this becomes easy till you get to ten 100 yard sprints with only 30 seconds rest between each sprint.

 

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