Fitness Mantra OF Sunny Leone Revealed !!!
Sunny Leone Fitness Mantra
Saturday, 2 August 2014
How to Get Toned Body
A Workout to Get Toned
So, let’s put this all together and look at a perfect sample workout for getting toned.
1. Warm-up your body
2. Do 10-20 swings, then, with minimal rest continue to step 3.
3. Do 10-20 jumping pull-ups or pull-downs, then with minimal rest, continue to step 4.
4. Do 10-20 walking lunges, then with minimal rest ,continue to step 5.
Thursday, 31 July 2014
Monday, 28 July 2014
How to Build Massive Chest in Few Weeks
DAY 1 EXERCISE 1
PLYO PUSHUP
Sets: 6, Reps: 6-8
Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.
DAY 1 EXERCISE 2
DUMBBELL BENCH PRESS
Sets: 5, Reps: 8-10
Lie back on a flat bench with a dumbbell in each hand. Explosively press the weights straight over your chest, squeeze the dumbbells together at the top for a second, and then take three seconds to lower the weights down to shoulder level.
DAY 1 EXERCISE 3
Feet-Elevated Pushup
Sets: 4, Reps: 10-12
Elevate your feet on a box or step and get into pushup position. Take three seconds to lower yourself down, pause at the bottom, and then explosively push yourself up. If that’s too easy, have a friend place a weight plate on your back or wear a weighted vest. Don’t let your lower back sag at any point.
DAY 2 EXERCISE 1
Crossover Pushup
Sets: 3 Reps: 20-24
Get into pushup position placing your right hand on an aerobics step. Perform a pushup, then quickly push over the step, switching hands so that your right is on the floor and your left is on the step. Perform another pushup.
DAY 2 EXERCISE 2
Bench Press
Sets: 2, Reps: 20-25
Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Lower it to just below your sternum. Push your feet hard into the floor to help you press the weight back up.
DAY 2 EXERCISE 3
Incline Dumbbell Press
Sets: 2, Reps: 15-20
Set an adjustable bench to a 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead. Do not bang the weights at the top.
Diet plan for Beginners
Your Diet
The diet portion is simple. Don't freak out on me because you think that you are going to have to be on some strict diet and won't be able to eat what you like. This is definitely not the case! Basically, I think that you should be eating about 4 meals per day. I say meals, but I don't mean eat until you are going to bust with every meal that you eat. By the time you get done eating, you should feel comfortable and satisfied.
Before we get started, get the idea that you have to eat an enormous amount of protein in order to gain muscle out of your head!! I'm going to make this very easy for you in choosing the right foods. Stay away from 99% of processed foods. That's it! Some exceptions to this are: all natural foods such as all natural peanut butter, salsa, gluten-free bread, white corn chips, etc. All fruits and vegetables are good to eat, you really can't eat too many of them. However, stay away from fruit juices; the sugar content is outrageous. Be smart about the foods that you choose by looking at the nutrition facts on the back of the label.
Make sure that you are getting adequate amounts of carbohydrates, proteins, and fats. I've already gone into specific amounts of each that are recommended in previous articles, so there is no need in repeating myself. However, I will list good sources of each!
Carbohydrates: all vegetables and fruits, pasta, rice, bread (nonwhite, gluten-free), oatmeal (the real stuff, not the instant packets with loads of sugar), grits, cream of wheat, tortillas, and tortilla chips (not too many).
Protein: all lean meats including: skim milk, baked chicken, baked fish, lean steak, eggs, soy, and turkey.
Fats: olive oil, peanut oil, nuts, avocados, salad dressings, and cottage cheese. I've listed many examples, and if you still have questions on what to eat, or if you have a special diet that you have to follow and need to know what to eat, just e-mail me.
You want to make sure that you incorporate a variety of foods for every meal. Take it a little easy with the fats since they do release more calories per gram than protein and carbohydrates combined. Also, don't go overboard with the protein, you don't have to eat an astronomical amount of protein to gain muscle. Drink plenty of water, at least one gallon every day. Stay away from fried foods, foods high in saturated fats, and foods high in refined sugar.
Don't worry; you don't have to eat clean every meal for the rest of your life. You can squeeze in a bad meal every 3-4 days and eat whatever you want for that meal!
If you are just starting out, and you decide to follow this plan, I guarantee results! For further questions, don't hesitate to send me an e-mail.
Good Luck!
Workout Plan for Beginners
This is for all of the beginners out there who want to get started in bodybuilding or just want to start getting in shape. Recently, I have been getting an extensive number of messages with questions about what to eat, what to do in the gym, how much to eat, what supplements to buy, etc. If you are a beginner and have not read any of my past articles about nutrition or working certain body parts, I highly recommend that you do so. That way, you will at least have some background knowledge before reading any further in this article. Here, I will include a workout plan and a diet to follow. I'm not going to include supplements because I feel that the majority of beginners do not need to concern themselves too much with supplements. It is more important that you work on maintaining a consistent diet and workout plan. Once you have become more advanced, you can start looking into buying supplements.
A Workout Plan
First off, let's talk about a workout plan. For a beginner, it is very important that you execute correct form for all exercises. This means using light weight for many reps so that you will have enough practice at the movement. Once you have become familiarized with the exercises, you can begin modifying them in such a way that you can hit the target muscle with more accuracy and precision. However, I urge that you perform all movements with strict form and light weight for the first month. Secondly, be sure that you properly warm-up and thoroughly stretch before grabbing a weight. I recommend a 5 minute warm-up on the stationary bike or on the treadmill followed by stretching for about 5 more minutes. Once you are loose, you can begin with weight training. I've put together a schedule that I believe will benefit anyone starting out with weights:
Monday: Chest and Abdominals
Tuesday: Back and Shoulders
Wednesday: Off
Thursday: Arms
Friday: Legs
Saturday & Sunday: Off
For a beginner, I feel that this schedule is perfect. One thing you want to avoid is working out too often. This way, you will have plenty of rest time between body parts and you can work everything in a five day period. Beginners have the tendency to overtrain, especially if they are really Gung-Ho about getting fast results. As for specific exercises, I would stick with three or four exercises per body part, and 10-15 reps per set. An exception to this is abdominals. If you can, aim for 2-3 sets of 20-30 reps per exercise.
Exercises to Consider
Here are a number of exercises that you might want to consider: for chest, you could do flat press, incline press, and a fly movement. Whether you use dumbbell or barbell is up to you. Some good back exercises are pull-ups, seated rows, front pull-downs, bent-over rows, and machine pullovers. Exercises for shoulders include seated dumbbell/barbell press, side lateral dumbbell raises, front dumbbell raises, and upright rows. For biceps, try standing barbell curls, alternating dumbbell curls, and preacher curls. Dips, cable pushdowns, and nosebreakers are good triceps exercises. A few great leg exercises are squats, leg press, leg extension, lunges, leg curls, standing calf raise, and seated calf raise. Finally, for abdominals, try regular sit-ups and leg lifts. Of course, if you want to do a specific exercise in place of what I have listed, go ahead. I have recommended the basic movements, but this does not mean that you are limited to only these exercises.
If you want to incorporate some sort of aerobic workout schedule, you can! I would not recommend doing any additional exercises on your off days. However, if you felt strongly about running or biking or whatever on the weekend, you could do some sort of aerobic activity on either Saturday or Sunday. Like always, I recommend doing aerobic activities in the morning, before breakfast. Make sure that you eat right after exercising if you choose to do this. A good aerobic exercise schedule would be something like: Tuesday, Thursday, and Saturday. In my opinion, you really shouldn't have to go more than 30 minutes per session. I like to do, at most, 20 minutes of either the stationary bike or treadmill (that is, when I do cardio, which is about a month before a contest). If at all possible, don't do weight training right after a cardio workout. You will need to go and eat first, at least one full meal, and then go and lift weights after resting.
Sunday, 27 July 2014
10 mistakes every beginner made
10 MISTAKES BEGINNERS MAKE
MISTAKE
1: EGO LIFTING
This is by far the biggest mistake anyone can perform when they are at any level of training. Lifting with your ego is the act of lifting or pushing too much weight without the conscience effort of keeping form in the hopes to impress your friends, the opposite sex or a more experienced lifter.
I can tell you from personal experience, nothing makes me laugh more than when I see a young guy using improper form to try to impress someone. Take it from me, though your friends might think it is cool, you are usually putting yourself in a dangerous position and injury is at high risk.
Secondly, the majority of all ladies are careless how much weight you can move. Finally, the experienced guy is laughing and not impressed as they are well aware that lifting using perfect form is more beneficial and a lot more difficult than tossing weights around like a maniac.
MISTAKE 2: LACK OF HYGIENE
The gym is a place where hundreds of people a day are all sweating and sharing the same facility. This makes the gym a perfect place for the spread of bacteria.
It is critical to make sure that you are as hygienic as possible. This means, when you use a machine and or bench take the time to wipe it down when you are done. When you use the bathroom wash your hands. Have a little common sense.
Would you like to lay on a bench that was dripping with sweat? No, so why should someone else have to. Do your part and help stop of the spread of germs by being health conscious and wiping equipment down. Last thing you want to do is become sick and miss workouts. Remember that the best form of teaching is through example.
MISTAKE 3: NOT PUTTING WEIGHTS AWAY
All levels of trainers are guilty of this one. As my mother always told me, if you learn something when you are young you will always do it. Not putting plates and dumbbells away in the right places is a pet peeve of mine.
I can't stand having to put away someone else's mess as I already have a hard enough time cleaning up after myself. It is so frustrating to search the gym for weights every time you want to do a set.
MAKE SURE YOU PUT THE WEIGHT BACK AFTER YOU ARE FINISHED.
It is bad gym etiquette to leave weights around but it also can be dangerous. People can trip, fall and easily hurt themselves. Don't leave your weights around. I view them as my toys. When I was a kid I was told to put my toys away so it is second nature to put my weights away as they are my new toys.
MISTAKE 4: SOCIALIZING
Your number one goal when going to the gym should be to get a great workout. I understand that the gym is a place where people commonly go not only to workout but also to socialize. Make sure the socializing doesn't take over and your workouts come second.
I see way too many beginners in the gym taking way too long in between sets because they are socializing and having full length conversations while someone else is waiting for a piece of equipment. Also remember that other people are there to workout and if you disturb them mid-workout you might be taking them out of their zone.
There is no way to focus on the workout if your mind is somewhere else. What I tell beginners is find a friend or friends that have the same goals as you.
When you are at the gym small talk is fine but never to the point where you stop the flow of your workout. Friendly banter is fine but too much socializing will lead to no results.
MISTAKE 5: NOT USING COLLARS
Free weight training is the most effective form of training, period, but it also is the most dangerous. The reason for both are the weight is not on a fixed plain. The weight is free to move as it likes, so balance comes into play.
When you are new to exercise the balancing of a barbell while squatting or bench pressing could be tough as many beginner lifters favor their dominate side. This could lead to one side coming up faster than the other and woop, there goes the weight sliding off the weaker side. That would not have happened if you used collars.
I have seen some crazy things in the gym but nothing frightens me more than when I see trainer lifting a weight all lop sided that is not using collar. I know that one side is going to dump but can't do anything about it. The last thing you want to do is put yourself in a dangerous position. Collar up the weight and press away.
MISTAKE 6: THINKING THAT MORE IS BETTER
RELATED POLL
How Often Do You Increase Weight In An Exercise?
Every Week
Every Other Week
Every 3 Weeks
Every 4 Weeks
Every 5 Or More Weeks
Whenever I Can Do A
Certain Rep Range
The old rule of "more is not always better" is also true in weight lifting. More weight, more sets, more reps. I am a big believer in quality over quantity. I do like my fair share of volume when hitting the weights but there is always a limit.
All beginners should start out employing a full body workout split and use a maximum of 5 sets for larger muscle groups. At this point your rep range should be between 8-12. Rest periods should never exceed 90 seconds.
It would be beneficial to rest only 60 seconds between sets but you will have to work up to that. Finally the amount of weight you lift should not always increase from one workout to the next.
You should be able to easily perform a set using proper form with a certain weight for a couple of weeks before moving up. Never just add weight for the sake of trying more. Quality is the name of the game.
MISTAKE 7: NOT USING PROPER EXERCISE FORM
EXCERSICE GUIDES
Search for exercises & learn correct form with pictures & video guides!
CHECK IT OUT!
As a personal trainer it was interesting to watch what I call the "the new year's resolution gym goers." These are the people who rarely attend the gym but commonly use improper form.
Using improper form will likely lead to injury or nothing at all. One common example is watching people do what I call "partial pull-ups". Instead of going all the way back down, many people just go down till their arms are at a 90 degree angle and back up. You are pretty much not doing anything.
It is extremely dangerous to perform exercises such as squats or lunges with improper form as the chance of major knee injury is quite high. Bodybuilding.com offers you a visual library of all the exercises that you will ever do. Look at the pictures, read the descriptions, watch the videos and see how the exercise is performed using perfect form.
If you can afford it, employ a personal trainer at least for a little while until you get the hang of it. As I mentioned above, quality is key. Use the quality form and get quality results.
MISTAKE 8: NOT BALANCING WEIGHT TRAINING AND CARDIO
Here is where the ladies and the gentlemen differ. When young gals come into the gym they usually go right to the cardio machines. They are known as the cardio bunnies.
When young guys come into the gym they go straight for the weights they are known as 'guys'. No cute name for us guys, we are just guys. Guys hit the weights and the ladies do the cardio in the hopes to achieve their goals. I am here to tell you that each sex is missing out when they don't balance the weight lifting and cardio.
Ladies you can't get toned, lean muscle by just doing cardio. You will burn up all the muscle that you have and end up looking skinny without the curves that us guys love.
Guys you can't get lean and ripped by just hitting the weight. You need to do cardio to help melt away some of that body fat so the ladies can see your six pack. "I just want to get big" some guys tell me.
Understandable, but you should know the most important muscles of all is your heart and lungs if they are not conditioned you will have to stop on sets shorter than you would otherwise had to if your cardiovascular system was in good condition. I would perform 3 full body weight workouts a week with 3-4 30 minute cardio sessions a week.
MISTAKE 9: NOT HAVING A PLAN
When you step foot in the gym you should always have a plan of what you are going to do. I tell all beginners to keep a journal and write everything down in it. They should have a workout split. Which tell you what muscle groups you will be hitting on each day, a cardio schedule and also a detailed log of training results including sets, reps and weight.
Beginners fall in the trap of not planning ahead, they wait till they get to the gym and just do whatever they want. This leads to a lack of direction and results will fall short. Bodybuilding.com has 100's if not 1000's of great workout programs to choose from. Pick one out or email what you have come up with and I will see if it is the right choice for you.
MISTAKE 10: FORGETTING ABOUT NUTRITION
Now I know this article was supposed to be about the gym but I always have to bring up nutrition when I give advice to a beginner. Nutrition is simply 90% of the puzzle. You can work your butt off performing the perfect workout plan, using the best form and the most intensity but unless your nutrition is sound then you will not get anywhere.
Training and nutrition go hand and hand. One can not succeed without the other. Bodybuilding.com has 100's of article about nutrition, what you should eat and how much.
Put together a plan, email it to me and I will look it over and tell you what you need. Don't make the mistake of working hard in the gym only to waste all that hard work because you didn't want to eat a necessary healthy diet. Take the time to eat healthy and the results will be two fold.
CONCLUSION
There you have it, 10 things you should look out for as a beginner. Not only will this advice help you reach your goals quicker and without injury but it will also help you become a positive part of the gym community.
If you ever have any questions regard training, nutrition or supplementation use the search button on Bodybuilding.com as they have information on everything. If you can't find it drop me an email and I will do my best to answer your questions or point you in the right direction
Subscribe to:
Posts (Atom)