B boy

B boy Muscle Training Exercise Guide

Introduction

Ok first off, if you liked my other fitness guide then you will most definately like this one. If you didn't like my other guide, then I'm pretty sure you'll like this one now. I landed a job at a gym where personal trainers work and they hooked me up with a book that has a lot of the answers and corrections I've been looking for when it comes to fitness and weight training.

5 General Saftey Tips of Weight Training:

*Warm up before starting your workout
*Use proper posture
*Use proper form
*Breathe properly
*Stop immediately if you feel pain (besides muscle burning which is ordinary)

Exercise Order:

Upper Body Muscles
-Chest
-Upper Back
-Shoulders
-Triceps
-Biceps
-Forearms/Wrists
-Lower Back

Lower Body Muscles
-Butt Muscles
-Quads
-Hamstrings
-Calfs

Compound & Isolation Exercises

Compound: Activates more than one muscle group at a time.

Isolation: Isolates one muscle group, usually more intensely than a compound.

Note: Compound exercises should be done before isolation exercises, if you should choose to do both in one session.

Rep Amounts:

Bboys (beside Junior) don't need giant football-player muscles. Thus, the optimal kind of weight training for a bboy is moderate weight with high reps for muscle toning and strength, and for increased joint strength as well.

Try aiming for reps of 15 with a medium amount of weight

Joint Rotations & Warming Up

These should always be done before any type of exercise. Joint rotations lubricate your joints making them function more easily during exercise. Warming up increases your core temperature and blood flow to your muscles which increases flexibility and reduces the chance of getting hurt.

Joint Rotations - Move the joint in a slow, circular rotation, both clockwise and counter-clockwise for about 10-20 seconds each.

Include (in this order): 

-Fingers/Knuckles
-Wrists
-Elbows
-Shoulders
-Neck
-Waist
-Legs/Hips
-Knees
-Ankles

Warming Up - After doing your joint rotations, do about 5-15 minutes of cardio exercise. My favorite warm ups are jumping jacks. Jump rope, going for a light jog, and using an Exercycle/treadmill if you have access to one are also great exercises for warming up. 

Last-second notes before we start

+Go through the full range of motion
+Don't cheat with bad form or posture
+Use slow and controlled movements for maximum effectiveness

Upper Body Muscles Exercises

For the exercises that are compatible with barbells and dumbbells, I'll give the info links for both. This does not mean you do both, lol, I just want to cater to people who may not have a barbell or may not have dumbbells.

Chest

Compound exercise

Bench Press w/ Barbell

Bench Press w/ Dumbbells

Isolation exercise

Peck Flyes (Dumbbells only)

Upper Back

Compound exercise

Bent Over Rows w/ Dumbbells

Bent Over Rows w/ Barbell

Shoulders

Compound exercise

Military Press w/ Dumbbells

Military Press w/ Barbell

Isolation exercise

Lateral Raises (Dumbbells only)

Triceps

Isolation exercise

Triceps Extensions w/ Dumbbells

Triceps Extensions w/ Barbell

Biceps

Isolation exercise

Hammer Curls w/ Dumbbells

Bicep Curls w/ EZ Bar/Barbell

Forearms/Wrists

Isolation exercise

Palms Down Wrist Curls w/ Dumbbells

Palms Down Wrist Curls w/ Barbell

Note: I do not agree with the part where he puts the dumbbell/barbell into his fingers in these palms-up wrist curls, just keep your grip on it like you did on the palms-down ones.

Isolation exercise

Palms Up Wrist Curls w/ Dumbbells

Palms Up Wrist Curls w/ Barbell

Lower Back

Note: They call them good mornings on the info site, but its a deadlift as far as I'm concerned.

Compound exercise

Deadlift w/ Barbell

Deadlift w/ Dumbbells

Lower Body Muscles Exercises
Butt Muscles
Isolation exercise

Single Dumbbell Squats (Dumbbells only)

Quads

Compound exercise

 Squats w/ Barbell

Squats w/ Dumbbells

Hamstrings

Isolation exercise

 Lunges w/ Barbell

Lunges w/ Dumbbells

Calves

Isolation exercise

Calf Raises w/ Barbell

Calf Raises w/ Dumbbells

Abdominal Muscles Exercises

Work your abs every other day. Not every day, that's not necessary. And why exercise when its not necessary? "Its like a broken pencil, there's just no point."
Here's what you should do for abs, this video is the best:

However, after you're done with that I have a nice 'bonus' ab exercise:

Plank

Try to hold this for 30 seconds. After you can do that, go for 1 minute.

For more ab exercise refer previous post ABDOMINAL EXERCISE

Body Weight Exercises (Calisthenics)

Ok you bums, here it is, the section you all wanted so bad. I did not make any of these guides, mostly because better ones were made by way more distinguished people than me. So enjoy learning some great body weight exercises from the pros.

The Planche Progressions

You will use the same basic strength progression on all of the following exercises. Be sure to master one position in a progression before moving onto the next. Hold for sets of however many seconds you feel comfortable, while continuing to combine the time of your sets until you reach 60 seconds total time. The number of sets it takes to reach the 60 seconds combined total time is irrelevant. All that matters is that you accomplish 60 seconds of “quality work”. Once you can hold a position correctly for the entire 60 seconds in one set, it is time to move on to the next harder exercise and begin the training procedure all over again. Now there are some exceptions to this rule, but we will address them later as we come to them.

Frog Stand

       Begin this position by assuming a full squat and placing your hands on the ground directly in front of   your feet. By directly, I mean right next to your toes. Arrange yourself so that your knees are resting against your bent elbows. Now gradually lean forward taking your weight both unto your hands and also unto your knees by leaning them on your elbows. Using your knees on your elbows will allow your legs to help your shoulders bear the load of your bodyweight. As you continue leaning forward you will eventually be able to remove your feet completely from the floor and hold yourself up with only your hands on the floor and your knees on your elbows for support.

       Balance is also a key to this exercise. As you first begin to learn how to lean forward in this position, you will often probably overextend and fall forward. Don’t worry have fun with it and enjoy some new training. Some pillows placed in front of you will help to cushion any crash landings.

    Notice that this is the only static position in our progressions with bent elbows. Continue holding sets of this position until you have reached your one minute total time.

Tuck Planche

       The main difference between the frog stand and the tuck planche is that now your weight will be entirely supported on your arms only. Once again begin in a full squat and place your hands next to your toes. Now, as in the frog stand, lean forward taking all of your weight on your arms and shoulders alone. Do not use your knees on your elbows for assistance. Holding the knees tightly to the chest will make this exercise easier.

      At first you may only be able to briefly raise off the ground. Do not worry. Keep adding small sets together to reach your goal of 60 seconds total. Simply continue working the position, striving to lift your hips to shoulder high. With consistent practice it is possible to increase your strength in static positions relatively quickly.

Advanced Tuck Planche

        Once you feel comfortable with the tuck planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck planche is the position of the back.

 Note that in the tuck planche the back is curved, while in the advanced tuck planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck planche.

     Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).

Straddle Planche

        Once you have mastered the advanced tuck planche position you are ready to work on the straddle planche. Finally! After months of hard consistent work the end is now in sight. While learning this skill, it is also beneficial to practice the next progression (the tuck planche push-up) at the same time. One will build upon the other.

       From the advanced tuck planche position, simply begin to extend your knees behind you from their position on your chest. Balance is critical here. As you extend your legs farther behind, you will also have to lean a little farther forward to compensate. The wider your legs are the easier the straddle planche will be.

        This movement is so much more difficult, that it is not necessary to be able to hold it for 60 seconds before moving on. Once you can hold a straddle planche correctly for 10 seconds you will be able to move on. I know, I know . . . only 10 seconds! But trust me, it will feel like much longer while you are doing it.
(Note: for those of you planning for the future, as you get stronger in the straddle planche you can increase the difficulty by bringing your legs closer together).

Planche Pushups 

Tuck Planche Pushups - By the time you begin working straddle planches, you will have achieved a reasonable amount of static strength and are ready to begin adding a dynamic movement to your static hold. The description of a tuck planche push-up is fairly straightforward; while in an advanced tuck planche position, simply attempt to perform a pushup. To receive the full benefit, be sure (or at least try!) to maintain the hips level with the shoulders during the descent and ascent of this movement. Don’t forget to fully straighten the elbows at the to of the movement. Reps and sets are completely up to you.

Straddle Planch Pushups - Once you have learned both the straddle planche and tuck planche push-ups, you are now strong enough to tackle straddle planche push-ups. You could consider the planche pushup a super bench press or a full body press. In addition to working the triceps, chest and front delts, you also have a full contraction of the lats, middle back and lower back as well as the traps. The triceps and the forearms are also working hard stabilizing the elbow joint. Core strength is extremely taxed as the upper and lower abs, obliques, serratus and hip flexors all struggle to maintain the stretched (body) position.

      From the straddle planche, begin to lower yourself to the ground. Be careful to keep the hips level with the shoulders as you descend, as there is a tendency when first learning this skill to simply try to dip the shoulders forward. Pause just off the ground and extend back up to the straddle planche. Also be aware that as you rise from the bottom position, it will be quite a struggle to maintain your hips level with your shoulders.

      Ok, that's all for planches. I know this guy's guide made them sound reasonably easy, but they aren't! Be patient with your progression, that's the best advice I can give.

Stretching

[Guide To Dynamic, Static Passive, & Static Active Flexibility]

      Here's the deal. Stretching not only helps improve and maintain flexibility - which is extremely useful for bboying - it also reduces joint stress, reduces muscle soreness, increases joint range of motion and increases your overall feeling of relaxation and well-being. Fact.

      Stretching should be done after lifting weights, not before. However, you should stretch before and after bboying, because many moves in bboying require your body to stretch and go into strange positions, so having well-stretched muscles will help prevent injury while bboying.

ONLY STRETCH WHEN YOUR MUSCLES ARE WARMED UP

       Do some light cardio if need be, because you DON'T want to stretch cold muscles.

Here's some general rules for the order you should do stretches in:
*Stretch your back (upper and lower) first
*Stretch your sides after stretching your back
*Stretch your buttocks before stretching your groin or your hamstrings
*Stretch your calves before stretching your hamstrings
*Stretch your arms before stretching your chest

Be sure to stretch these muscles:

-Back
-Sides
-Neck
-Forearms/wrists
-Triceps
-Biceps
-Shoulders
-Chest
-Butt
-Groin (inner thigh)
-Hips
-Quads
-Calves
-Hamstrings

Final Thoughts & Suggestions

        Basically its a (great) way to help your hands recover after the beating working out and bboying puts on them. 

~Train hard, but avoid overtraining. Know your limits.
~Drink PLENTY of water.
~Get enough rest (aim for 8 hours every night).
~Consume healthy food and drink.
~Stay in good cardio shape. Jog, jump rope, ride a bike, etc. a few times a week.
...and most importantly:

HAVE FUN. Work out with a friend, with your favorite music playing, etc. You should look forward to exercise, its fun and its healthy.................!

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Diet

Fat Loss via Better Science and Simplicity

      It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes.
                    In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:

Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:

Lentils
Black beans
Pinto beans

Vegetables:

Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

             Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

             Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

               I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
_________________________________________________________________________________

OTHER DIET PLAN

        The following diet and health program was developed for employees and dependents of General Motors, Inc. and is intended for their exclusive use. This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985.

       General Motors Corp. wholly endorses this program and is making it available to all employees and families. This program will be available at all General Motors Food Service Facilities. It is management's intention to facilitate a wellness and fitness program for everyone.

       This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.

      The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.
    This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

    During the first seven days you must abstain from all alcohol

You must drink 10 glasses of water each day

Day One All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day Two All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day Three A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day Four Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.

Day Five Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

Day Six Beef and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.

       Day Seven Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

         Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon,vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

G.M.'S Wonder Soup

    The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.

28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavouring as desired.

Additional Comments

Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.

    You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.

Beverages you may consume while on the program :

Water (flavoured with lemon/lime if desired).

Club Soda is OK.
Black Coffee. No cream or cream substitute. No sugar or sweetness.
Black Tea = Herb or Leaf.
Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.

How and Why It Works

Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature's perfect food. They provide everything you could possibly want to sustain life except total balance and variety.

Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

Day Four, bananas, milk and soup sound the strangest and least desirable. You're in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.

Day Five, Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five "quarter ponders". Do not feel you have to eat all this beef. You must eat the six tomatoes.

\Day Six is similar to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.

Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.

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Hot Megan Fox's slim and sexy body workout

Megan Fox Workout

 What is the Megan Fox workout?  Well, it’s what has helped her win the ever-impressive title of “Sexiest Woman Alive” by FHM readers in 2008.  How this is measured, I really have no idea.  Regardless of subjective surveys, you know it and I know it (and let’s be honest…she probably knows it too!)

Megan Fox is absolutely gorgeous!  And this begs the question…HOW DOES SHE DO IT!?!

     It might surprise you that the Megan Fox workout is relatively easy to follow with a little bit of commitment and a lot of hard work.  There is no expensive equipment involved or hours of running.  Her trainer, Harley Pasternak, creator of the 5-Factor Diet and Fitness Plan  is well-known for whipping top celebrities into the best shape of their lives.  Some of his clients include: Lady Gage, Jennifer Hudson, Katy Perry, Hilary Duff, and Amanda Seyfried.

      On this page, I will describe the Megan Fox Workout that got her into shape for her role in Transformers 2 which included a well-structured routine which is based mostly around HIIT cardio, steady state cardio, bodyweight exercises and a lot of abdominal focus.

First, let’s looks at Pasternak’s 5-Factor Diet and Fitness Plan a little more in depth.

          His program is explained in series of…you guessed it…Five’s.  Five phases of workouts, five days per week, working at a maximum heart rate for five minutes.  Phases 2-4 should last 30 seconds for each exercise, and be cycled through three-four times with a maximum rest of 90 seconds at the end of each circuit.

Below are the five phases:

PHASE 1:  Cardio.  This can be any form of cardio warm up that gets your heart rate into a zone of 65-85% of your maximum heart rate.  How do you know if you’re in this zone?  You could purchase a heart rate monitor to keep track, or simply plug your numbers into the following equation:

MHR = (age-220) X (.65 or .85)

You should keep your heart rate in this range for a minimum of five minutes.  Although any kind of cardio will work, Pasternak suggests jogging, jumping rope, or running stairs.

PHASE 2:  Upper Body Circuit.  An example of this comes from his book which is the Lying Dumbbell Tricep Extension.  Lie flat on the bench with your feet up on the bench, tucked next to your butt. Hold a dumbbell in each hand, with your arms extended toward the ceiling and palms facing each other. Inhale as you hinge at the elbows and bring the dumbbells simultaneously down past your ears and toward your shoulders, then exhale as you press the dumbbells back to the starting position. Keep your upper arms still throughout the movement. Mental cue: imagine hammering a nail into the ceiling with both hands.

PHASE 3:  Lower Body Circuit.  An example of this comes from his book which is the Reverse Lunge.  Stand with your feet shoulder-width apart and hold the dumbbells at arms’ length, with your palms facing each other. (If you choose to go without dumbbells for this move, then place your hands on your hips.) With your shoulders back and head up, inhale as you take a large step forward. Lower your body so that you create a series of 90-degree angles (i.e. at the leading left leg, left ankle, left knee, left hip, as well as the back right knee and right ankle). As your back right knee nears the ground, exhale as you drive back with the muscles of your front leg to the starting position. Alternate after each rep.

PHASE 4:  Abdominals.  This exercise is taken from his book and is called the Dumbbell Side Bend.  Stand with your feet slightly wider than shoulder-width apart. Hold a dumbbell in your left hand next to your left thigh. With both palms facing each other, slowly slide the dumbbell down your leg until you reach the bottom of the range of motion. Next, draw the dumbbell back up your thigh until the top of the range of motion. Keep your hips still throughout that movement. Upon completing the set, switch the dumbbell to the other side. Mental cue: imagine pivoting around your belly button.

 PHASE 5:  Cardio Cool Down.  Here, you finish off with five minutes of cardio of your choice.

NOTE:  More samples of the Megan Fox workout can be found on the “Workouts and Videos“ section of this site.

        Before I go further, I highly recommend you watch this video that explains why the Megan Fox workout is so smart and so effective.

     Why is this workout effective?  I could go into a long explanation, but let me bullet point the main reason why each phase is so effective:

Phase 1:  Bringing your heart rate into this zone to begin with, allows you to stay at an elevated heart rate throughout your workout, fluctuating between 65%-85%.  The end result is a greater release of free fatty acids (fat cells) into your bloodstream to be burned up throughout the rest of your workout

1. Crunches
2. Hyper Extensions
3. Knee Ups
4. Super Mans
5. Lateral Crunch (Left)
6. Lateral Crunch (right)
7. Prone Plank
8.Ball legs Lifts
9.Lateral Plank (left)
10. Lateral Plank (right)

By repeatably execute above circuit of 10 different exercises hits all the muscles of the lower trunk. Perform each exercise for 30 seconds before moving to the next one. Do the circuit three times , and then take 90 seconds break between circuits . The goal is to improve the rep range achieved each week. You need to record your progress to track back any improvement for daily basic.

Phases 2 -4:   Aside from receiving a total body workout in these phases (upper, lower, and abs), the genius behind is the circuit format.  A circuit format does not allow you to rest, but you are giving your major muscle groups a break by rotating through the phases, so you are able to get a lot more done in a shorter amount of time.  The free fatty acids released in Phase 1, begin to be released at a faster pace because you are keeping your heart rate above 65%, and will experience fluctuations in intensity (hi-lo-med intensity), which encourages release of those free fatty acids.

Phase 5:  This is probably the best part of the work out.  By this point, you have a lot of free fatty acids roaming around in your bloodstream as you have tapped into your 3 different energy systems to sustain your workout.  By bringing your heart rate back down and keeping it elevated at a steady state, allows them to be burned up, rather than deposited back into your fat cells where they originally came from.  I would suggest you perform 10-15 minutes of Phase 5, rather than just 5 to optimize this phase.

        Along with this effective workout, Megan Fox has to nail her nutrition in order to achieve the body she has.  Megan follows the Paleo Diet in order to achieve her lean physique, along with a caloric restriction when she is appearing on screen.  What is the Paleo Diet?  The focus is on vegetables, meat, fats, nuts and seeds, and fruits.  Thus, you avoid grains, legumes, sugar, and dairy.  As a follower of the paleo diet myself, I can attest to its’ success in weight loss and lean muscle maintenance.

           She also includes a detox day every now and then consisting of raw apple cider vinegar.  “It’s just water and raw apple cider vinegar, and it just cleans out your system totally. I’m not one for dieting or exercising ’cause I’m lazy and I have a really big sweet tooth, so I have to do cleanses every once in a while,” told Megan to the press.  This helps to give her an extra lean look when she is getting ready for the screen.

         Keep in mind, actors and actresses work hard to get their body fat percentages as low as possible for on-screen appearances, and are unable to maintain it after shooting.

There is an awesome program through the paleo lifestyle called the Whole30, which is a 30-day detox program that I cannot recommend highly enough! Ultimately, it is aimed at destroying old habits and addictions, and promoting health-improving habits (one of which is turning your body into a fat-burning machine)!

          All in all, the Megan Fox workout and diet is pretty straightforward and common sense.  There’s no doubt she has a great body and there’s no doubt that hard work in the gym and in the kitchen got her there.  There is also no doubt that you can achieve the same look, but it’s not going to happen overnight.  Set a goal, work hard to get there, and feel great in the process!  It is my hope that the above information and recommended videos help you get there!

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Jessica biel hot and trim body workout

The Jessica Biel Workout:For two years in a row, Jessica Biel has won the FitSugar title of “Fittest Female Celeb.” And named the “Best Abs” in Us magazine.HOW DOES SHE DO IT....?

        This Jessica Biel workout website lists several pictures of her in public appearances, as well as workout routines and diets that have been reported through various magazines.

  You may decide to apply the workout routines to your own schedule, or you may decide to use them as motivation to reach your own personal goals.  Whatever your reason, I hope to help you reach your fitness goals through practical workout routines and top-rated fitness resources.

As with any fitness routine, there are several components that make the Jessica Biel workout so effective, and I have done extensive research to provide you with detailed information and resources.

In addition to specific workout routines, I will also recommend a few top of the line fitness programs that will help you achieve the look you’re going for since most of us are unable to afford personal trainers or personal chefs like Jessica can (although if you are able to afford such things, I am accepting donations!).

  As a personal trainer myself, by far the best program I have ever come across is called Visual Impact for Women.  It has completely transformed the way I train and the way I train my clients.  When I was getting too bulky for my taste, this program helped me achieve that slim, feminine look.  So to get the body Jessica has, first I recommend you watch this video to learn how women should train efficiently and effectively:

 Now that you have learned the pitfalls us women fall into when we follow conventional training advice, let’s look at the Jessica Biel workout that has made the physique she has today.

In an interview with FitSugar, Jessica’s trainer, Ryan Welsh, revealed how she got in tip top shape for her roles in films such as Blade and A-Team.  From this interview, we learn that Welsh combined three critical training components to the Jessica Biel Workout:

 1.)  Cardio Interval Training –  High Intensity Interval Training (HIIT) is the best form of cardiovascular training to burn body fat, and is superior to traditional steady state aerobics. She jogs for a 1/2 mile warm up and then does 6 sprints with short rests in between. She does 2 sets of 200 meter sprints, 2 sets of 150 meter sprints, and 2 sets of 100 meter sprints.

2.)  Plyometrics – are fast, explosive exercises It improves the function of the nervous system, increasing alertness and improvement in athletic performance and performed the way Jessica does them, they serve as HIIT training as well.  In the Jessica Biel workout she jumps from the bottom step of a flight of at least 20 stairs to the third, skipping a stair each jump.  “After Jessica did these the first time, she would’ve punched me if she had the energy.” says Jason Walsh.

3.)  Weight Training – Jessica does a form of weight training called circuit training “We tend to use lighter weights and do more reps,” says Walsh. “We keep moving, so it becomes a cardio workout too.” In the circuit is included hanging leg raises and Russian twists for the abs.

Why is this workout so effective?  Because, it’s smart!  Jessica has a world class trainer who utilizes HIIT training in order to maximize Jessica’s caloric and fat burning mechanisms both during and after her workout.

  This promotes the use of a training effect called Excess Post Cardiovascular Output (or what we in the training world call EPCO).  This is just a fancy way to say that you keep burning calories long after your workout is over because you have tapped into all three energy systems within one workout.

So, how do you combine this to create your own Jessica Biel workout and promote EPCO for yourself?  Below is a sample workout from Welsh’s program above that you can adapt and use the next time you hit the gym to get your very own Jessica Biel workout!  This workout should take anywhere from 45-75 minutes depending on how quickly you transition.

A Typical Jessica Biel Workout Routine:

WARM UP:  Walk or jog (depending on your fitness level) for 5 minutes

WORKOUT: 

6 Sprints 

1st set:  Sprint for 200 meters as fast as you can (1/8 of a mile or half a track distance), walk for 1 minute.  Repeat one more time.

2nd set:  Sprint for 150 meters as fast as you can, walk for 1 minute.  Repeat one more time.

3rd set:  Sprint for 100 meters as fast as you can, walk for 1 minute.  Repeat one more time.

Circuit Weight Training:

Set up 10 stations of the following exercises and repeat the circuit 3 times.  Perform 15-20 reps of each exercise and then move on to the next one with no rest in between.

Pushups

Hanging leg raises (Hang from a pull up bar and bring your knees up until they are even with your hips and forming a 90 degree angle, pause at this height and lower back down.  NOTE:  These may also be done on a captain’s chair or lying on your back if it is too intense to hang)

Plyometrics:  Stair hops (set up a stationary step and hop on and off as many times as possible in one minute)

Pullups

Plank (1 minute)

Lunges (Total of 40 (20 on each leg))

Rest 

Plyometrics:  Stair hops

Russian Twists  (Sit down with a light weight medicine ball and lean back so your weight in on your tailbone.  Bring your feet up off the floor and hold the medicine ball in front of your chest.  Twist from side to side, touching the ball on the floor of each side) Squats

 COOL DOWN:  Walk or jog (depending on your fitness level) for 10 minutes

FOR WORKOUT PROCEDURES VISIT PREVIOUS POST...
VISUAL IMPACT IS EFFECTIVE IN WOMEN FOR MORE DETAILS CHECKOUT THROUGH AD

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