How to Tighten and Tone the Buttocks

The best floor exercises I have tried in my whole adult life is those I have seen from trainer Tracy Anderson for tracyandersonmethod.com. By far these are the best. I have been doing a few of the workouts I watched from some of her YouTube clips posted by other subscribers and I can swear by them. The one I love the most is the one where you get down on the floor and place both hands in front of you and knees directly under your hips. You raise one leg up and then back down under your chest. You do twenty reps on each side. The next one is where you lift your leg and as you lift you bring it sideways behind you.

This works your inner and outer thighs. I can I see the difference when I put on my jeans, my hip area looks smaller and my behind looks smaller and lifted. I do this in conjunction with using my Fatgirlslim cellulite cream. I feel that doing floor workouts is more beneficial and you will see results because you are using your own body weight. Another one that I love is to do leg lifts with a weighted dumbbell snuggled on the back of your knee. This is a great one you get extra weight and you will most surely see a difference in two weeks. You must do these workouts at least three times a week, always include cardio if you want to drop weight. There are so many ways to get your lower body ready for summer and look great in a bikini. The buttocks is the fastest and easiest muscle to tone in as little as a few weeks, you just have to get in the right mind set and set your goals to make this a priority. As a mom and thirty something year old woman I know the benefits of strength training and gaining muscle, I know that the older I get I will lose muscle mass if I don't get a move on it now.

That is why I love to try new things and research health and fitness, what's good to try now and do things that will last, things you won't get bored of. There are many, many other techniques you can find. I suggest you try the method workout DVDs by Tracy Anderson, she focuses on getting a woman's body in sleek and sexy shape with just using just a few pounds of weighted dumbbells, sheer genius. She works the bodies of Gwyneth Paltrow, Shakira, and many other celebrity woman.

Check out my website for more information on my favorite things.

www.whatsgoodtryit.weebly.com

If you want more information on how to diminish the appearance of cellulite and for other great tips on what to try in health and fitness, visit my blog website.

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The Jump Rope Can Make You Amazingly Athletic

The jump rope is still not a piece of equipment many people think of as important. If I had a choice to either run for fitness or jump rope, jumping rope is my choice.

All the years I trained with weights skipping rope was never ever a thought in my world. If you jumped rope I would have thought you were doing nothing more than a school girl workout waiting for a quick beaten!

It's amazing how you can grow up training and miss such an important piece of equipment that would have helped me in all areas of my training, at least from an athletic stand point. Jumping rope has been used for centuries by the greatest athletes ever.

Rope skipping will build strength, explosiveness, quickness and burn plenty of fat in very short amount of time.But like anything else it takes a little practice to jump and this discourages people from trying and getting better.

I remember when I tried to cross the first time it took some time to get the first cross and after the first cross it became easier. I have shown a few people over the years how to skip rope and as athletic they were the jump rope gave them a challenge.

Skipping rope has made my legs feel younger, quicker and faster and no matter how good you get you can always be challenged by changing speed, going longer, you can run while you skip rope and you can use jumping rope when doing sprints, hill sprints and bodyweight exercises.

The greatest athletes in the world still use the rope as a major part of training. It's amazing that a piece of equipment that costs a few bucks can give you amazing results.

I skip rope almost every day as part of my training; I use it as my rest between rounds or sets. Or I use it as part of the workout, going fast and hard for time. People that spend time learning how to jump rope will benefit tremendously strengthen the body as well as building a leaner more muscular body.

One thing that jumping rope has done for me has shown me that simple exercises that I would have never thought would be of much benefit really changed the way my body has reacted to all types of sports that require explosiveness, agility, jumping and stamina.

There are many types of ropes you can buy; I stick mostly with a licorice speed rope or a beaded rope. I have weighted ropes and they are good on occasion to add a little variety.

I personally don't like weighted handle ropes and cotton rope is to light. I like my ropes fast; I want to be fast, so I want a fast rope. Most ropes are around 9' and they are a good length, I prefer a shorter rope, the shorter the rope the faster it turns.

Give it a try for a month or two starting out slow and a couple times a week. Working up to jumping three to five times a week.

A nice workout for the person advanced in jumping. Jump 100 times drop down and do 25 pushups as fast as possible for 10 rounds.

Try not stopping or rest as little as possible, for a total of 1,000 jumps and 250 pushups. Try and go for 1 minute to complete jumping rope 100 times and 25 pushups.

Johnny Grube B.C.S. is the holder of 13 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30 years of training experience and is the author of "Ultimate Physical Fitness in 5 Minutes" at amazon.com and is the author of other training manuals sold world wide to athletes and military. http://www.wildmantraining.com

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Foods That Build Muscle

Do you want to build more muscle? Well if you do then you should know that it is not just lifting weights that will build your muscle it is what you eat as well. Diet as well as weight lifting is what you will need to build up those muscles. So the question is what should you eat if you want to build muscle? Well in this article I will tell you what foods you need to be eating to help your muscles recover quicker and gain muscle mass faster.

You may think that you need fatty foods to bulk up well I am here to tall you that that is not true. Fatty foods will do just that make you fat. Lean meats and fruits and vegetables will actually build muscle. So if looking for a diet and nutrition plan there are many to choose from, but your health care provider, or nutritionist can provide you will one. Or you can just eat a steady diet of vegetables and lean meats to achieve your muscle building goals.

Eating lean meats such as turkey, fish, and chicken is highly recommended when eating foods that build muscle. These lean meats are high in protein and amino acids which we all know are used to build muscle. Did you know that amino acids are needed to break down the protein to heal the muscles after weight training? That is why eating lean meats is so important. The faster you heal your muscles the faster you can gain muscle mass. Also eating foods that are high in potassium can help in the healing of your muscles as well try these foods that are rich in potassium such as strawberries and bananas.

So there you have it the foods that will build muscle, so stay away from all of those fatty foods, try to avoid high fat cuts of meat, make sure it says lean or 98% fat free. Do not eat fried foods because these are bad calories. Eat baked or grilled food and use olive oil to cook it in. Stick to foods that are natural and have not been processed or have a lot of fat and sugar in them. Just use common sense when at the grocery store. Changing your diet now to help build muscle will also help with your over all health now and in the future. Good luck with eating foods that build muscle, along with exercise eating a proper diet will help with building muscle.

Michael Parker invites to visit his foods that build muscle website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the Female Mind" right here now. http://www.musclyjerk.com

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The Benefits of Body Weight Training for Children

Sports, especially the fundamental exercises involved in body weight training provide tremendous benefits for children. Depending on the selection of exercises strength, flexibility, speed, balance, coordination, power and discipline can all be increased.

They CAN START YOUNG

Body weight training provides a chance for young people to increase their activity and to teach them to step away from the video games.By selecting an appropriate routine for any specific age and skill level all children can benefit from this type of exercise. It can be as simple as playing on the monkey bars or pull ups in a tree. Not only does this get children out of the house and off the couch it fosters a lifestyle of health and fitness.

INCREASED SELF-ESTEEM

Children who participate in physical activity are likely to have better self-esteem due to the fact that they are in better physical condition than they wold be if they spent all their time sitting around eating junk food.

DEVELOPS PHYSICAL BENEFITS

Participation in weight bearing activities -- Body weight training -- can develop strong, healthy bones. The Centers for Disease Control and Prevention indicates that weight bearing exercises help promote bone density. Increased bone density is important for helping young individuals grow.

FLEXIBILITY

Whenever I start anyone on a exercise routine I always have them stretch before and after training. This does not have to be long and drawn out to the point of boredom just a few basic stretches beforehand to get loosened up prior to physical activity and a few minuets at the end to unwind.

LIFESTYLE CHOICES

Kids that start any type of sports at a young age develop tend to stay involved as they grow older. Because these kids are staying involved in a sport that directly affects the way their bodies look and work they are less likely to get involved in smoking, drugs and alcohol. They will also be more in touch with the way their bodies respond to junk food and will develop much better eating habits.

Laying A foundation

A solid body weight training program that progresses as a child ages lays a strong foundation for a future of sports and physical activity.

In Conclusion

It is a great idea to get children into some type of body weight training routine program as early as possible. This type of fitness does not require any financial burden on the parents.It is easy to implement a body weight training routine. Your children will benefit for years to come. It is also possible for you to join them and loose some of those unwanted pounds also.

For More Information

You may contact me for age specific body weight training routines.

healthpro@warriorstrengthandfitness.com

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Weight Lifting Workouts to Maximise Results From Weight Loss and Fitness Programs

Weight Lifting Programs

Weight Lifting Exercises and why they should be part of Your health and fitness program.

When it comes to setting goals for weight loss, many people believe that all that is important to achieve this is to diet and do 'cardio' exercises. This simply is not the case. A well balanced health and fitness program should also include a weight lifting routine as well.

Why Are Weight Lifting Programs So Important? The simple fact of the matter is that weight training will raise your heart rate which in turn will force your body to burn more calories. But it does much more than this. There are a lot of very important long term benefits that only weight training will provide. Having more muscle on your body will increase your metabolism. A higher metabolism means your body will burn even more calories. Gaining muscle will make your body require more energy, and it will get this energy by burning fat. Or, by gaining muscle, you are able to perform more strenuous activities, which in turn requires more energy by burning up those stored calories.

Some of the other important benefits from a good weight lifting program are that you will improve the way your body looks and feels, which is a great incentive to persevere. Also, regular weight lifting will strengthen your bones, and joints, which will in turn make your body much less susceptible to injury and fatigue.

Weight Lifting Programs for You. When it comes down to choosing the right weight lifting program for yourself, with any exercise start off light and work your way up. The more weight training you do the better, as long as you ensure that you do not get impatient and over reach. Always give your body enough time to recover between workouts. This is very important. Try to start with two days of weight training workouts per week. When this becomes easy to achieve, add another day or increase your workouts intensity. Always leave at least 48 hours between similar exercises. It is also a good idea to mix in complex movements like squats, lunges, bench press, and chin ups. Simple body resistance movements are yet another way to build muscle and strength. Using a variety of fitness workouts like this is good for preventing boredom, and covers the whole body.

How Long Should You Exercise For? When doing any weight training program you should always shoot for a feeling of mild exhaustion before calling it quits. By the end of your workout, whatever body part you are working on should feel like a pump; like the muscle is getting bigger. Try to push yourself, with care, until you feel that you cannot reasonably achieve anymore sets.

Weight Loss Workouts: If weight loss is your main goal you will need to have a balanced fitness workout routine. As suggested above, try at least three days of strength exercises per week. On each consecutive day of weight training, work on a different muscle group such as upper body the first exercise day and lower body the next, and mix with either yoga or another form of total body workout. No matter what exercises you perform, make sure to stretch both before and after your workout to avoid injury. Warming up before a workout is very important!

Always remember to give your body a rest. Don't pummel a certain muscle or muscle group into submission. Always workout within your safe capacity. Nothing can be achieved by hurting and tearing body parts. When you stress your muscles during your weightlifting and fitness program, it breaks down the tissues which then need time to heal. This is the natural process of growth, becoming bigger and stronger.

To Your Good Health.

Good Health and Well Being is very important is our busy lives today. At 'Your Health Tabloid', http://loseitandexist.com, we are dedicated to bringing you the very best and latest information on how to achieve this. Articles here cover weightlifting, weight loss, nutrition, dieting, exercising, running, good foods and much more. Spare the time and take a peek here: http://loseitandexist.com
We also represent good quality associated products available. Well worth a look.

To Your Good Health.

Kenneth Sissons

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Fitness Nutrition for Beginners

This is a massive topic. A topic that will take more than just one post. What you really need to grasp when you think about nutrition is that, nobody is the same. We all have different body types and our metabolisms all work differently. That being said, everyone can tweak their diet to get the results they need.

Conventional ways to dieting would be 5-6 meals a day, a couple protein shakes and maybe some vitamins here and there. That works for some people... It won't work for everyone though. I've tried many different diets in the past, from the conventional 6 meals a day, to carb cycling, paleo, and Intermittent fasting. To me what worked the best was carb cycling however that may not be the case for everyone. My body is very sensitive to carbs which I noticed from early on. In our Indian Community we have grown up on carbs, from rice to roti.

So this leaves us at the question, well what should I do? It's simple, but you have to figure it out. I'm going to focus on posting many different types of diets so people can choose something that works for them instead of fitting into a cookie cutter diet.

I'm going to start off with the basics of diet and nutrition.

Another very basic but important thing to remember is that it all comes down to math. If you eat more calories than your body can expend that you are going to gain weight, if you expend more calories than you eat, then you are going to lose weight. If you stay at maintenance, which means you burned just as many calories as you ate you will stay at maintenance then. Very simple but a concept many fail to remember.

So when it comes to foods and drinks what should you eat and what should you neglect? Well the simple ones are Soda and fast food. You should completely cut out all soda. It is not needed in order to make a strong healthy body.

Fast food is always packed with saturated and trans fats (which are not the good fats) and very calorie-dense. Fast food should be avoided, the occasional burger is not going to kill you, but this should not be something you are having a weekly basis nor should it be apart of your diet.

Soda is very harmful for your body in the large scheme of things, it is very calorie-dense, no nutritional value to you and it is dumping massive amounts of simple sugar into you. Soda cravings will be substantially reduced once you start sticking to water throughout your day. Make sure you get ample water and you are always hydrated.

Average cup of coffee has 95mg. of Caffeine.

Another area where people make mistakes is coffee. Coffee may look simple, but once you dig in, all the sugar and cream which is added to it can become a calorie-dense beverage as well. I stick to drinking black coffee at all times. I'm a coffee nut so I won't tell you not to drink coffee, but just be easy with it. You don't want to be tweaked out on caffeine all day and become dependent on it. Drinking your coffee black is a good first step on cutting those inefficient calories down.

Make sure you focus on your meals and the preparation. They should be traditionally cooked foods. Try consuming the least amount of junk food you can and try to eat healthy natural foods. These will be processed by your body much easier. A good rule of thumb is to eat foods that can be made by hand and not processed.

In the next section we will talk more about Macronutrients and how they work in regards to your body. Make sure you check out our recipe section to go over some delicious foods.

If you enjoyed this article please visit our site to see more articles and tips on bodybuilding and fitness. We are geared towards the Indian and South Asian community and provide excellent support for those who are looking for information. We also provide excellent supplement reviews for those who are skeptical on trying something new. Visit our site, Desi Muscle Magazine.

In order to build a solid diet you must understand the basics of nutrition. At Desi Muscle Magazine I go over the basics of nutrition so you can easily learn on what and what-not to eat!

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6 Myths of the GOMAD Diet

It's no secret that I believe in GOMAD - the process of drinking a gallon of milk per day to gain weight and build muscle. It's far from a perfect process, of course, but there are definitely a lot of myths and misunderstandings floating around there.

In the next few hundred words, I plan to address them.

1. You'll get fat. No, you'll gain fat. There's a difference. If you get fat on GOMAD, you're not skinny to begin with, so why are you trying to gain weight? If you're looking to get stronger, just start lifting weights.
2. It's not healthy. There are definitely healthier things you can do than GOMAD, but most people only do it for a month and it's better for you than eating processed fast food or drinking a sugary soft drink.
3. It doesn't work. This depends on your goals. GOMAD will help you gain weight and build muscle. It's not going to make you The Hulk in 30 days though. You need realistic expectations. Just be assured, you will have made significant progress by the time it's over.
4. There are better alternatives. Unless you're capable of stuffing yourself with solid food every day, there's not. Milk is easy to consume and packed with calories, fat, and protein. It's the best option.
5. You don't have to drink whole fat milk. No, you do. No other type of milk contains the right balance of macro-nutrients. If you're vegan, this counts you out I'm afraid. Don't try to cheat, either. Other types of milk won't work.
6. Saturated fats are bad. Saturated fat is actually good for you. Almost everything that people said it hurts health-wise, it actually helps. Flip all those preconceptions about it.

I don't want to preach GOMAD for anyone and everyone though, as there are definitely some side-effects:

• You might break-out in some acne. This, however, can be avoided by drinking green tea or getting your hands on some raw milk (which is more difficult, unfortunately).
• You'll probably get constipated. But this can be avoided with some mild laxatives.
• You'll fart a lot. This is where "clenching" comes in handy. But also remember, this process only lasts a months. It's temporary.

And while these side-effects exist, they don't discredit the fact that GOMAD works. If you want to gain weight and build muscle in a short amount of time, drinking a gallon of milk a day will help with that.

For proof of the impact drinking milk can have on your weight gain goals, click here to check out everything else I've written about GOMAD. There's a lot to love.

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4 Workout Tips For Skinny Guys

If you have struggled for a while to gain muscle mass but are a skinny guy, a true ectomorph, here is an easy outline on how you can put on some weight using a combination of workouts, diet and

So maybe you have been training for several years.

Maybe you have been training for only a few months.

Either way you have found it tough to put on muscle or when you gain a few pounds, you lose the little progress you made.

I definitely understand.

I have been there in your shoes struggling to put on some decent size. After years of struggle the solution turned out to be easier than expected.

It all comes down to focus on these simple components.

Tip #1: Choose The Right Exercises

If you go to a magazine stand or a bodybuilding website chances are you will find a typical workout of 4 exercises per body part.

Each exercise will break things down by 4 sets of 10 to 12 repetitions. Maybe you will read about using pyramid sets and super sets.

However, if you are not focusing on simple compound movements you will see the same results you have seen for years. No muscle gained.

Forget about doing 4 sets of dumbbell curls followed by some tricep extensions.

Forget about leg extensions followed by leg curls.

Single joint movements will not help you gain a significant amount of muscle.

Your training should be focused on compound movements: Bench press, shoulder press/ military press, Squats, Deadlifts, Chin Ups/ Pull Ups

Get a good bang for your buck and work on multiple muscles at the same time.

Now choose 3 compound movements and have your training revolve around those three exercises.

Ideally you want to work on both the upper body as well as your lower body on the same day if you are a beginner or if you want to simplify your workouts.

A combination like the following works well

• Bench Press
• Squats
• Deadlifts

Or the following

• Military Press
• Chin Ups
• Deadlifts

Follow this type of workout on a 3 days per week schedule and it will give you solid gains than a fancy bodybuilding workout.

Tip #2: Slowly Add More Weight To Your Lifts

Now you can do the right exercises but if you are not lifting heavier over time then what good is this?

Don't be afraid to break a personal best and add 1 pound or 5 pounds on a set.

The only way your muscle will develop and grow is by forcing it to tolerate heavier loads. I am not advocating adding a 50 pounds overnight on an exercise. Simply add a bit more than you were able to once you have mastered a personal best.

When should you increase the weight?

Focus on a weight you can lift for 5 repetitions and 5 sets per exercise.

Try to do 5 to 8 repetitions.

Once you are able to complete 8 repetitions make sure you add some weight to that exercise.

It can be a small amount like 5 pounds or less. In fact, I recommend small progress in order to avoid getting an injury.

Every time you complete 8 repetitions, no matter if it happens quickly or takes longer than expected, add more weight.

It will be important to track your progress and your goals.

Write all of your sets, reps and weight lifted with each workout. The only way to see progress is by tracking and measuring it using a pen and paper or notepad.

Tip #3: Eat Well And Eat Healthy

Maybe you have heard that you need to eat huge amounts of food and count calories.

That isn't always ideal and it can be difficult, especially if you don't know how many calories are in a meal.

Simply make sure you eat your 3 meals with a good amount of protein and fats.

So foods like chicken, beef, fish, turkey, eggs and other lean meats should be in your diet.

Don't just eat anything that is loaded with fat and sugar. Use common sense and stay away from stuff that is not healthy like fried food.

Now don't be afraid to snack on foods like nuts, yogurt, granola bars and protein bars.

Remember that us skinny guys have fast metabolisms. We can eat more than the average person and not see a negative effect on our bodies.

Just make sure to keep training while keeping your eating good amounts of food.

Tip #4: Rest & Recovery

This may be one of the easiest tips yet few of us follow it.

In order to gain muscle you need to rest and recover from your training.

Sleep is your best friend. Sleep at least 8 hours per day. Squeeze in a nap if you feel like. It is definitely encouraged.

Get massages or use foam rollers after a workout.

Don't overdo it when you train. Take rest days and take a week off every 12 weeks.

Muscle gains are not made in the gym.

Gains are made when you rest.

Remember that gaining muscle does not happen overnight. Have a plan of action that will give you consistent gains. Use these workout tips for skinny guys if you want to see progress like never before and you will watch your body transform from being an ectomorph to a buffed guy.

For more tips make sure you visit the following link to get more ectomorph workouts

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Concentrating on Getting Lean Muscle

For most men, the trouble areas of their body isn't the extremities or anything like that. It's the core that has the issue and that can manifest in a tremendous amount of ways. First and foremost, you may find that the stomach and belly hangs over the waistline of the pants, and the beer gut that so many are proud of, is not helpful in a lot of situations. If you want to look your best and you want to get lean muscle, and rock hard abs, you'll want to stick to a few tips and tricks that will isolate the area and get you lean and proportioned. You don't want to only work out one area, as that will only give you one big inflated option, and that's not conducive to long term healthy living.

The first thing that you have to do in order to gain a good amount of weight loss, specifically pure belly fat is to start eating better. This may sound rudimentary, but it's something that most people don't want to address because they assume that they will have to eat nothing but leaves and fruit. That's not true at all. Eating well is a matter of changing the lifestyle to have more good foods, whole foods, things that are not derived from fast food restaurants or come out of a microwave. Changing these things up is a simple as looking into options that will allow you to get the most flavor and nutrients from food items without having to sacrifice taste. Try this out, and go healthy for a short time, you'll understand why it's imperative.

After you've changed your lifestyle of eating, you'll want to look into exercising more often. If you already have a routine, break it to include something better. You want to make sure that you're focusing on alternating your workouts and focusing on muscle building as well as fat loss. The first thing that you want to set up is a goal, a goal that will allow you to reach something grand. First, start with running a mile, and get to a point where you don't get too tired. Once you can run a full mile within a span of 8 to 10 minutes without breaking much of a sweat, try to beat your time. This will help you get endurance and lung capacity which will translate into better results for the next step.

If you do the above things, you are ready to learn about the abdominal areas. You'll want to do crunches, sit ups, and workout the abs all the time. Isolate them when you're not doing anything, like watching television, or simply have 15 minutes to kill while waiting for someone. If you simply flex, do crunches, and work out for at least 15 minutes at a time every now and again, you will see results fast.

The key to all of this is to combine different elements of healthy living into a routine that is not complicated. The easier things are, the more likely you are to keep up with them, so that's why it's crucial to look into the aforementioned for the future of sculpting your body as well as your mind.

Are you looking for more information regarding on Getting Lean Muscle? Visit http://www.goodbye-belly-fat.com/male-abs.html today!

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