kim kardashian

     On seeing Kim Kardashian jaw dropping transformation after her delivery, Motivated everyone to get toned to be like kim.

   

Read More

Josie maran boobs and sexy look

Josie maran is famous female model who started her  modeling at the age of 12.She was well known for her cosmetic products.

In film industry she played famous role as vampire in the movie Van helsing along with Hugh jackman.

And she also well known as MIA in the PC game Need for speed : Most wanted (older version).

In that she stared as cop for PC game video.Josie maran has a sexy figure that made everyone to notice her.How did she achieved, she did that with simple programs and diet but she followed regularly without skipping.

Josie was always conscious about her health and good looks and she was aware that what foods to intake to maintain the figure prefect.

Josie maran's dieting secrets

      Josie like to have only organic food. She used to have her meals on every three hours. Smaller meals with high nutritive facts, which keeps her to stay healthy all the day.

Josie maran's Workout techniques

    Josie do kundalini yoga everyday for 30 - 40 mins. Apart from that she love to walk, Instead of  using vehicles for shorter distance she starts to walk.

Josie was mad to use surf board. Surfing is also a great exercise which burns lots of calories soon.

These are the fitness secrets which helped Josie maran to became a famous celebrity.

BY MAULAANA AKBAR

Read More

8 Moves To A Celebrity 8-Pack

8 Moves To A Celebrity 8-Pack Like Bradley Cooper's

Ashley's Ab Routine

Goal: Complete 5 total circuits. Move from one exercise to the next without resting, until you've completed them all. That's one set. Rest 1 minute. Repeat more circuits.

Reps: Take all of Ashley's ab exercises to failure! If you set a number, you may experience early fatigue; psychologically, you know you're approaching your ending point. Instead, always go until you can't go anymore.

Got it? Good! Here are the exercises:

Ab Circuit: 3-5 Rounds

Jackknife Sit-Up
1 set to failure

90 Degree Crunch
1 set to failure

Weighted Bicycle
1 set to failure

90 degree Toe Taps
1 set to failure

Elbow Walk
1 set to failure

Army Crawl
1 set to failure

Exercise Ball Crunch
1 set to failure

Isolated Crunch
1 set to failure

Note: 1 min rest between rounds

Weighted Jack-Knife
I start with this exercise, because it engages the upper and lower abs, and the serratus all in one movement. Efficiency is key!

Step-By-Step Instructions

1. Grab a light to moderate weighted ball.
2. Lay down on flat bench with your legs straight and your arms extended back behind your head (ball should align with the rest of your body).
3. Elevate your arms and legs (without bending) at the same time until they meet in the middle.
4. Once you touch the ball to your legs, slowly lower your arms and legs back to the starting position.
5. Repeat to failure.

Tips & Techniques

• The first exercise of any workout should engage the largest number of muscles, so you are immediately fatigued.
• Always isolate directly to the abdominals and the other muscles engaged in the core, such as the serratus, obliques and lower back, with slow and controlled movements.
• If you concentrate on isolating the abs and going to failure, even if it means fewer reps, you'll get better muscle contraction than if you swing your arms or legs for extra momentum.
• Pain equals results.

90-Degree Crunch
This exercise works both the upper and lower abs every effectively. Keeping the legs up, engages the lower abs, while rising up with the ball blasts the upper abs.

Step-By-Step Instructions

1. Using the weighted ball and the same lying position on the bench, raise your legs upward to a 90 degree angle from your torso.
2. With your arms extended straight above your chest, elevate your torso upwards as far as you can towards your toes in a crunching movement.
3. Keeping your legs up, lower your torso down to the starting position.
4. Repeat to failure.

Tips & Techniques

• Restrict your downward movement and keep your head from swinging to prevent neck injury as well as to ensure that you're not using momentum to cheat.
• Keep your legs completely straight. If your knees bend or your legs begin to drop then your abs are failing.
• This exercise is also a perfect ending to any upper body workout. The weight of the ball will activate your shoulders, chest and triceps and maximize the definition and tightness of your already fatigued muscles.

Weighted Bicycle
This exercise targets the obliques and serratus anterior muscles which are those hard to get lines on the side of your rib cage.

Step-By-Step Instructions

1. In the same laying position with the ball extended above your chest and torso slightly elevated, rotate your legs like you're pedaling a bicycle.
2. Repeat to failure.

Tips & Techniques

• Your torso should always be slightly elevated during the bicycle movement to keep your upper abs engaged.
• Execute fully extended leg rotations while bringing your knees in to your chest. The leg extension will target the lower abs, while the exaggerated movement to the chest will target the serratus.
• When you cannot make full and complete leg rotations any longer, you've reached failure and should stop, but not for long!

90-Degree Toe-Taps
This exercise gets really deep into your abs, and is very effective.

Step-By-Step Instructions

1. You're in same lying position, but will drop the ball for this one. Instead, rotate your shoulders and grab the bench with both hands above your head.
2. Raise your legs to a 90-degree angle and keep your knees as straight as possible.
3. Elevate your rear end off the bench by pushing through the hips and extending upward as high as possible while maintaining a strict 90-degree angle.
4. Return to the resting position by lowering your rear end back down to the bench while still maintaining strict form.
5. Repeat to failure.

Tips & Techniques

• Your legs should not be moving forward or backwards during this movement. If they are then you're not properly engaging your abs, and you should give yourself a couple seconds rest and then go right back into it.
• When people hear core, they usually think Pilates or movements that only girls would do. However, that couldn't be farther from the truth. Core strength is essential for everyone regardless of gender. The stronger your core is the stronger you are at other lifts in the gym, and the better athlete you can become.
• Trying rotating the bench to an angle that allows you to see yourself in the mirror. While some people may think that you're checking yourself out, the main reason for this is to watch your form and make sure that you're not cheating yourself.

Elbow Walk
This exercise combines isometric contractions with dynamic movements of the muscles. Isometric is the static hold that contracts the muscle without moving.

The dynamic movements come from concentric or eccentric contractions of the muscles through range of motion.

Step-By-Step Instructions

1. In a plank position, keep your abs engaged and back as straight as possible.
2. Positioned on your forearms and toes, begin "crawling" forward with your right arm and opposite leg.
3. Next, stop the forward movement and push yourself up off your forearms and onto your hands in the same plank position.
4. While keeping your core tight and back straight, bring one leg at a time outward and up to your elbow on the same side. Keep your back solid and don't shift your hips down when doing this movement.
5. Repeat these two movements in series until you reach failure.

Tips & Techniques

• When doing plank or pushup movements, never let your lower back sag down. If you do, you're leaving your lumbar region totally exposed to unnatural strain, and just asking for injury.
• Always focus on staying straight as a board and keep your abdominals flexed.

Army Crawl
This exercise is really targets the serratus but also activates the lats, so it's a great finisher for any back workout.

Step-By-Step Instructions

1. From the plank position, keep your torso elevated drop your hips and knees down to the floor, and let your feet relax behind you from the tiptoe stance.
2. Next you'll want to extend one arm out in front of you as far as you can reach, drop it to the floor and pull yourself forward using only your forearm. Your legs should serve only as dead weight.
3. Continue to pull until you reach failure.

Tips & Techniques

• Most functional movements are dynamic, so we should train for that in the gym. People tend to lock themselves into machines and only get front and back movements. Then they end up injuring themselves when they try doing a multi-plane movement.

Ball Crunch with Flyes
This exercise incorporates two different movements to target the abs and the serratus. The crunch targets the abdominals, while the weighted fly targets the serratus.

Step-By-Step Instructions

1. With light to moderate weighted dumbbells, position yourself on a stability ball, like you would for a normal crunch but with your arms extended out to your side.
2. As you rise upward, you'll incorporate a chest fly movement in unison with the crunch.
3. You should extend as far upward and outward as you can while keeping your abs tight and isolated.
4. Lower your torso and arms back to the starting position and repeat to failure.

Tips & Techniques

• Don't over extend your back around the ball or the weights past parallel to your shoulders. Doing this allows your muscles to rest as you go past the maximal tension point of the movement.
• If you are unable to use weights, do the same movement with just your body weight and clap your hands at the top for full range of motion.

Isolated Crunch
This exercise is a great finisher because the short contractions isolate to the abdominals and really burn them out.

Step-By-Step Instructions

1. In the same position on the ball, drop the weight and rest your hands on your thighs.
2. Let your back rotate slightly backward on the ball and crunch forward keeping your hands low and your chin tucked to your chest.
3. Keep your abs flexed at all times and continue with short deliberate movements until you reach failure.

Tips & Techniques

• Try to engage your core in every lift you do. If you don't then you're reducing the amount of weight you can lift.
• People tend to arch their back when trying to lift heavy on bench press, but by doing this you're actually limiting your potential and increasing the risk of injury.

Read More

Arnold Training 2

WHEN TO MOVE ON TO ADVANCED TRAINING

         Once you have gained 15 pounds or more of muscle mass, put about 3 inches on your arms, 5 inches on your chest and shoulders, 4 inches on your thighs, and 3 inches on your calves, you are then ready to begin adding a greater variety of exercises to your routine, to train for shape as
well as size, for balance as well as mass.

            But this is not accomplished in one sudden jump. You need time to learn new exercises, to begin to understand how specific exercises affect the body in different ways, and to learn to use these exercises and a wide range of new training principles to accelerate the response of your body to
your workouts.

           Since you gradually increase your workload, your transition from Basic to Advanced Training does not happen all at once. The point is that if you want a championship body, you have to train with championship intensity, technique, and knowledge. It is a difficult task, but it can be one
of the most rewarding challenges of your life.

Advanced Training Program

THE TWO-LEVEL ADVANCED PROGRAM

        Just as in the Basic Training Program, I have created two levels for Advanced Training to provide a ready means of increasing workload and generating greater intensity on a progressive basis.

          Both Level I and Level II in this program require that you train each body part three times a week. Level II, however, is a more demanding program, including a lot of super sets and a number of extra exercises.

        Begin your training with Level I, and take the time to learn each new exercise thoroughly (or twice if you need extra recuperation time). Once you have been working at this level for 6 weeks or longer and feel your conditioning and recuperative powers will allow you to work even harder, go

ahead and begin to add new exercises to your routine until you have made the full transition to Level II. One final note: If you are sore from a previous workout, take an additional day off. Work up to the suggested workload.

ADVANCED TRAINING SPLIT

MORNING:

1. Chest, Back(Mon/Wed/Fri)
2. Shoulders, Upper arms, Fore arms, Calves(Tue/Thur/Sat)

EVENING

1. Thighs, calves(Mon/Wed/Fri)
2. Abdominals every day

Level I Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

CHEST

Barbell Bench Presses: 4 sets 1 set of 15 rep warm-up;sets of 10, 8, 6, 4 reps stripping last two sets.

Barbell Incline Bench Press:4 sets same formula as Bench Presses.Every third workout, substitute       Dumbbell Presses and Incline Dumbbell Presses for barbell exercises.

Dumbbell Flys:3 sets of 10, 8, 6 reps.

Parallel Bar Dips:3 sets of 15, 10, 8 reps.

Pullovers:3 sets of 15 reps each.

BACK

Chin-Ups:4 sets,10 reps minimum each set Use a dumbbell fastened around your waist for greater  resistance; do chins to the rear one workout, to the front the next.

Close-Grip Chins:4 sets of 10 reps each.

T-Bar Rows:4 sets of 15, 12, 8, 6 reps.

Bent-Over Barbell Rows:4 sets of 8 to 12 reps.

THIGHS

Squats:5 sets of 20 rep warm-up; 10, 8, 6, 4 reps

Front Squats:4 sets of 10, 8, 8, 6 reps

Hack Squats:3 sets of 10 reps each

Leg Curls:4 sets of 20, 10, 8, 6 reps

Standing Leg Curls:4 sets of 10 reps each

Straight-Leg Deadlifts:3 sets of 10 reps each

CALVES

Donkey Calf Raises:4 sets of 10 reps each

Standing Calf Raises:4 sets of 15, 10, 8, 8 reps

ABDOMINALS

Crunches:sets of 25 reps

Bent-Over Twists:100 reps each side

Machine Crunches:3 sets of 25 reps

Crunches:50 reps

WORKOUT #2

Tuesday/Thursday/Saturday

SHOULDERS

Behind-the-Neck Barbell Presses:5 sets of 15 rep warm-up; 10, 8, 8, 6 reps

Lateral Raises:4 sets of 8 reps each

Bent-Over Dumbbell Laterals:4 sets of 8 reps each

Dumbbell Shrugs:3 sets of 10 reps each

UPPER ARMS

Standing Barbell Curls:5 sets of 1.5,10, 8, 6, 4 reps

Incline Dumbbell Curls:4 sets of 8 reps each

Concentration Curls:3 sets of 8 reps each

Lying Triceps Extensions:4 sets of 15, 10, 8, 6 reps

Triceps Cable Pressdowns:3 sets of 8 reps each

One-Arm Triceps Extensions:3 sets of 10 reps each

FOREARMS

Barbell Wrist Curls:4 sets of 10 reps each

Reverse Wrist Curls:3 sets of 10 reps each

CALVES

Seated Calf Raises:4 sets of 10 reps each

ABDOMINALS

Reverse Crunches: 4 sets of 25 reps

Seated Twists: 100 reps each side

Vertical Bench Crunches: 

4 sets of 25 reps

Level II Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

ABDOMINALS: Begin workout with 5 minutes of Roman Chairs.

CHEST AND BACK

Superset: 

Bench Presses:1 set of 15 rep warm-up; 5 sets of 10, 8, 8, 6, 4 reps

Wide-Grip Chins 

(to back): 5 sets of 10 reps

Superset:

Incline Dumbbell Presses: 4 sets of 10, 8, 8, 6 reps

Close-Grip Chins: 4 sets of 10 reps

Dumbbell Flys:

4 sets of 10,8,8,6 reps 

Parallel Bar Dips: 4 sets of 15, 10,8,8 reps

T-Bar Rows:

4 sets of 15, 10, 8, 8 reps

Bent-Over Rows: 4 sets of 10 reps

Superset:

Seated Cable Rows: 4 sets of 10 reps

Straight-Arm Pullovers:4 sets of 15 reps

THIGHS

Squats:

6 sets of 15, 10, 8, 8, 6, 4 reps

Front Squats:

4 sets of 10, 8, 8, 6 reps

Superset:

Hack Squats: 1 set of 15 rep warm-up; 4 sets of 10, 8, 8, 8 reps

Lying Leg Curls:1 set of 15 rep warm-up;

4 sets of 10, 8, 8, 8 reps

 Superset:

Standing Leg Curls:

4 sets of 10 reps

Straight-Leg Deadlifts:

4 sets of 10 reps

CALVES

Donkey Calf Raises: 4 sets of 10 reps

Standing Calf Raises: 4 sets of 10 reps

Seated Calf Raises: 4 sets of 10 reps 

ABDOMINALS
Hanging Reverse Crunches:
Seated Leg Tucks:
Bent-Over Twists:

WORKOUT #2
Tuesday /Thursday /Saturday

ABDOMINALS

Begin workout with 5 minutes of Roman Chairs

SHOULDERS

superset:

Behind-the-Neck:1 set of 15 rep warm-up;


Barbell Presses:4 sets of 10, 8, 8, 6 reps

Dumbbell Laterals: 4 sets of 8 reps

Superset:

Machine Front Presses: 4 sets of 8 reps

Bent-Over Laterals:4 sets of 8 reps 

Superset: 

Upright Rows: 4 sets of 10 reps

Seated One-Arm Cable Laterals:4 sets of 10 reps each 

UPPER ARMS

superset:


Standing Barbell Curls:4 sets of 15, 10, 6, 4 reps

Lying Triceps Extensions:

4 sets of 15, 10, 6, 4 reps

superset:

Alternate Dumbbell Curls:4 sets of 8 reps

Triceps Cable Press downs:4 sets of 8 reps 

superset:

Concentration Curls:4 sets of 8 reps 

One-Arm Triceps Extensions:4 sets of 12 reps 

Reverse Push-Ups:4 sets of 15 reps 

FOREARMS

Triset:

Wrist Curls:4 sets of 10 reps 

Reverse Curls:4 sets of 10 reps

One-Arm Wrist Curls: 4 sets of 10 reps

CALVES


Standing Calf Raises:4 sets of 15, 10,8,8 reps

Calf Raises on Leg Press Machine:4 sets of 10 reps

ABDOMINALS

Vertical Bench Crunches:4 sets of 25 reps

Seated Twists:100 reps each side 

Cable Crunches:4 sets of 25 reps 

Hyper extensions(lower back):3 sets of 10 reps

For workout procedures visit previous posts......

Read More

Arnold training 1

Level I Exercise Program

WORKOUT #1

Monday and Thursday

CHEST

Bench Press
Incline Press
Pullovers

BACK

Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6,4 reps to failure

ABDOMINALS

Crunches, 5 sets of 25 reps



WORKOUT #2

Tuesday and Friday

SHOULDERS

Barbell Clean and Press
Dumbbell Lateral Raises

Power Training

Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure

UPPER ARMS

Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell

FOREARMS

Wrist Curls
Reverse Wrist Curls

ABDOMINALS

Reverse Crunches, 5 sets of 25 reps

WORKOUT #3

Wednesday and Saturday

THIGHS

Squats
Lunges
Leg Curls

CALVES

Standing Calf Raises, 5 sets of 15 reps each

LOWER BACK

Power Training

Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.

ABDOMINALS

Crunches, 5 sets of 25 reps


Level II Exercise Program

WORKOUT #1

Monday/Wednesday/Friday

CHEST

Bench Press
Incline Press
Pullovers

BACK

Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training

Deadlifts, 3 sets of 10, 6, 4 reps to failure

THIGHS

Squats
Lunges
Leg Curls

CALVES

Standing Calf Raises, 5 sets of 15 reps each

ABDOMINALS

Crunches, 5 sets of 25 reps


WORKOUT #2

Tuesday/Thursday/Saturday

SHOULDERS

Barbell Clean and Press
Dumbbell Lateral Raises

Power Training

Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure

LOWER BACK

Power Training

Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.

UPPER ARMS

Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell

FOREARMS

Wrist Curls
Reverse Wrist Curls

ABDOMINALS
Reverse Crunches, 5 sets of 25 reps

For workout procedures visit previous links.share if u like.thank you...

Read More

Hrithik Roshan workout routine

Hrithik Roshan workout for krrish 3

         Hrithik Roshan, heartthrob of Bollywood started his career with movie Kaho Na Pyaar Hai ,which went on be a super hit  and made Hrithik Roshan a household name.He had played different characters in his movies ranging from super thief in Dhoom 2 and superhero in Krrish.His Greek God like features and physique made him very popular among youngsters.Hrithik is gearing up for new installment of superhero movie  tittled Krrish 3.

           Hrithik Roshan is being prepared for a new look in his upcoming movie krrish 3 with Kris gethin .He has a good body Language and he his continuously exercising for his body fitness.

Advice on building muscles:

Do a lot of cardio exercises. They help build muscles and are good for the heart. Do a lot of cycling and treadmill as far as possible. This way, you will have your thighs and arms in a great shape. Do crunches for the stomach. I do about 500 a day, but even if you do 200 a day it is enough to give you a washboard stomach. Swim or go jogging if you can about two days a week, it gives your body flexibility. And do not over exercise.

Hrithik's Exercises

   But  He is not really hung-up on exercises like some other folk who are bent upon having  a body like his! Surprisingly, he does not work out daily. It is rather 4 or 5 days a week. He visits the gym at The Club, a popular gym at juhu. One hour each in the morning and evening is his exercise routine. He does work-outs that have emphasis on cardio. His shooting schedules may, however, come in the way.

No Let - Up at Any Time waste
    He is so particular about exercises that when he travels, he takes a set of his exercise equipment with him. He fixes the equipment anywhere to a flat surface with the help of a vacuum press and starts his routine of exercises for biceps and legs . He also takes good old dumb bells.


Hrithik's inspiration

Hrithik's Training program

Hrithik performed 20 minutes of cardio after breakfast and again after working out in the evening. He chose from among swimming, beach walking, running, Crossfit and various cardiovascular machines.

Day 1: Chest, Back and Calves

1. Dumbbell Bench Press-3 warm up sets of 6-10 reps , 2 working sets of 6-10 reps
2. Incline Dumbbell Flyes-2 sets of 8-10 reps
3. Underhand Cable Pulldowns-1 warm up set of 8-10 reps , 3 working sets of 8-10 reps
4. Bent Over Barbell Row-1 warm up set of 8-10 reps , 3 working sets of 10-12 reps
5. Hyperextensions (Back Extensions)-1 warm up set of 10-12 reps , 2 working sets of 10-12 reps
6. Seated Calf Raise-3 sets of 20 reps
7. Standing Calf Raises-3 sets of 18-20 reps

Day 2: Legs

1. Leg Press-4-5 warm up sets of 10-12 reps , 3 working sets of 10-12 reps
2. Seated Leg Tucks-2 warm up sets of 15 reps , 3 working sets of 12-15 reps
3. Lying Leg Curls-2 warm up sets of 15 reps, 3 working sets of 12-15 reps
4. Leg Extensions-2 warm up sets of 15-20 reps, 2 working sets of 15-20 reps
5. Hack Squat-2 warm up sets of 15-20 reps, 3 working sets of 20-30 reps

Day 3: Rest

Day 4: Shoulders, Abs and Calves

1. Seated Barbell Military Press-2 warm up sets of 6-8 reps, 3 working sets of 6-8 reps
2. Side Lateral Raise-1 warm up set of 12-15 reps, 3 working sets of 12-15 reps
3. Upright Barbell Row-3 sets of 7 reps
4. Reverse Flyes-7 sets of 12-15 reps
5. Weighted Sit-Ups-3 sets of 15-20 reps
6. Seated Calf Raise-3 sets of 20 reps
7. Standing Calf Raises-3 sets of 18-20 repsw

Day 5: Arms

1. Straight-Arm Dumbbell Pullover-2 sets of 10-12 reps
2. Cable Rope Overhead Triceps Extension-3 sets of 10-12 reps
3. Cable Lying Triceps Extension-3 sets of 10-12 reps
4. Standing Dumbbell Triceps Extension-3 sets of 10-12 reps
5. Straight-Arm Pulldown-7 sets of 10-15 reps
6. Concentration Curls-2 warm up sets of 12-15 reps, 3 working sets of 12-15 reps
7. Dumbbell Alternate Bicep Curl-2 warm up sets of 12-15 reps, 3 working sets of 12-15 reps
8. Standing Biceps Cable Curl-3 sets of 15-20 reps

Cross fit workouts(Five times a week)

1. Sandbag drills
2. Power bag exercises
3. TRX drills
4. Kettlebell swings
5. Bearcrawls
6. Kick boxing
7. Jacobs ladder drills
8. T-bar anchorswings
9. Shoulder press
10. Cone drills
11. Bungee sprints
12. Sledge hammer drills(Tire)
13. Plyometrics
14. Tire flips

DIET

PROTEIN:

• Protein Powder
• Steak
• Turkey
• Fish
• Egg whites

CARBOHYDRATES:

• Brown rice
• Oatmeal
• Salads(For added fiber)

Hrithik Roshan Diet Tips

• Completely cut down on oil. Not more than 2 teaspoons of oil in a day.
• Cut down on sodium and absolutely no sugar.
• Don’t fill the stomach more than 70% not complete 100%
• Drink 8-10  glasses of water in one day
• Take meal after 45 minutes of workout
• Sleep at least one hour after the meal.

Breakfast 

4 egg whites, 2 brown bread, a protein shake, nuts, corn flakes with milk, fruit platter.

Lunch 

2 roti, green vegetables, chicken breast, dal, caesar salad, fish platter Snack
Protein shake, egg white sandwich/fruit plate

Dinner

6 egg whites, brown bread, ½ chicken or fish with stir fried vegetables
Caesar salad during workout

Hrithik's Supplement Schedule

      Hrithik's pre- and post-workout shakes were prepared with Myofusion, mixed with walnuts or oats in a SmartShaker. He also whipped up protein shakes on shoots when he didn't have time for a meal.

Morning:

1. Optimum Nutrition Glutamine
2. Optimum Nutrition BCAA
3. Gaspari Nutrition Anavite
4. NOW Grape Seed Antioxidant
5. NOW Omega-3
6. NOW Liver Detoxifier

Before Cardio:

1. Grenade Thermo Detonator

Pre-Workout:

1. Gaspari Nutrition SizeOn
2. Optimum Nutrition BCAA
3. Gaspari Nutrition Anavite
4. Grenade Thermo Detonator
5. NOW Grape Seed Antioxidant

Post-Workout:

1. Gaspari Nutrition Myofusion
2. GENR8 Vitargo S2
3. Optimum Nutrition Creatine
4. Optimum Nutrition Glutamine
5. Optimum Nutrition BCAA

Before Bed:

1. Optimum Nutrition ZMA
2. Optimum Nutrition Casein
3. Optimum Nutrition Glutamine
4. Optimum Nutrition BCAA
5. NOW Omega-3
6. NOW Grape Seed Antioxidant
7. NOW Liver Detoxifier

VISIT PREVIOUS POSTS FOR WORKOUT PROCEDURES.........(SHARE IF U LIKE..)

Read More

Will smith

Will Smith's workout 


To go from the skinner 185 lb. actor to a 220 lb. boxer for Ali… Will Smith worked out 5 days a week for 6 hours a day which included lots of running (for endurance) and boxing training for the Ali movie but…


Will Smith mainly picked up his muscular frame from the weight training he did one year prior to the Ali movie and during that year his bench press went from 175 pounds to 365 pounds and…


You don't have to train 6 hours a day to get the same type of body Will Smith had in Ali because you must realize that… Most of Will Smith's grueling 6 hour a day workout regimen for Ali consisted of boxing technique training so…



How Will Smith dropped his body fat to a low 7.5% for I, Robot

       To regain the muscle he had lost After filming Ali & to also get an even more ripped (muscularly defined) body…

        Will Smith basically went back to his same 5 day a week training schedule which consisted of running 5 miles a day and…

         For the weight training routine he would focus on 1-to-2 body parts each day but…

       The main reason why Will Smith got a low 7.5% body fat was that he slowly cut his calories and he cut out junk food so…


How Will Smith lost 20 pounds for I am Legend

During an interview Will Smith said…

"I have a much easier time losing weight (for I am Legend) than putting weight on. Ali was fifty times harder trying to put weight on than to drop."

     The reason why it's easy for Will Smith to lose weight is because he has a very high metabolism from his training for Ali & I Robot so…

       Will Smith probably stopped all of his heavy lifting (which increases muscle mass & total body weight) and…

• Instead of heavier lifting - he probably did lighter weights to maintain some muscular definition and to drop his 20 pounds rather easily…
• He kept running 5 miles a day and as for his diet…
• I don't think he really had to rely on a diet so much since his increased metabolism (mainly from the muscle he gained & his active lifestyle he picked up from Ali & I Robot) makes it okay for him to eat anything he wants and not worry about gaining weight but…
• Will Smith could also go on a simple calorie cutting diet plan and lose weight at much faster rate than most people because of his very fast metabolism. so…

WORKOUTS ROUTINES

 Run 5 Miles a Day Six Days per Week, first thing in the morning (Will likes to listen to audio books during his runs)

•  He Did His Weight Training Routine around 5 PM
•  He Performed Weightlifting or Resistance Training Five Days per Week
•  Will Smith Trained Two Body Parts per Workout

Back and Chest (Upper Body Push/Pull)
Quads and Hamstrings (Knee Dominant/Hip Dominant)
Biceps and Triceps
Shoulders and abs

Chest

4 sets of 10-15 repetitions of bench presses
5 sets of 10-15 repetitions of inclined dumbbell presses
3 sets of 10-15 repetitions of machine flys
5 sets of 20-30 repetitions push ups
Do 25 minutes on a cross trainer at about 65 percent of maximum output

Triceps

3 sets of 20-30 repetitions skull crushers
3 sets of 20-30 repetitions triceps pull downs
3 sets of 20-30 repetitions triceps kick backs
3 sets of 20-30 repetitions of bench dips

Biceps

3 sets of 10-12 repetitions of hammer curls
4 sets of 10-15 repetitions of dumbbell curls
4 sets of 20-25 repetitions of concentration curls

         For him workouts he also would do 3-4 sets of around 10 reps per exercise and with each set he would try to increase the weight.  For a good starting point I would find out your 1 rep maximum you can do for each exercise and go with 60%-80% of that weight for each exercise.
You can work only 4-5 hours a week to build a body like will smith but only exercise is not important for a good body. Your diet is the 2nd most important thing to build a body like him. So let us have a look on will smith’s diet chart.

DIETING ROUTINES 

              Will Smith follows a high protein, high carbohydrate diet which helps in maximizing muscle repair. Since he had to gain 30lbs for his role in Ali, hence he needed 6-8 small meals per day and supplement his diet with protein shakes and possibly creatine. He didn’t eliminate all of his carbohydrates (because your body needs them to survive and thrive) but he did focus on eating healthy sources of carbs instead of the processed junk.

             The extra muscle he started building increased his metabolism so he was already naturally burning a lot of fat but by zeroing in on his diet it made him that much leaner.

I was super impressed when I was doing research for this his workout routine and I couldn’t believe how focused and how much hard work he puts into everything he does.  No wonder he’s so successful and the best way I’ve found to create success is to model people who are really doing it.

Read More

Taylor lautner

TAYLOR LAUTNER'S WORKOUT

             Taylor Lautner became a household name after his appearance in Twilight, particularly after gaining 20lbs for his role in New Moon. Taylor was already in great shape from his training as a martial artist (he won the Junior World Karate Championship at age 12). This training allowed him to build a strong core and ripped set of abs. However, by necessity, he was forced to gain muscle mass for his role as Jacob Black in New Moon. The role required him to be a physical, menacing presence and at 5'10" 140lbs, he was not. Here is how he built the ideal body.

Taylor Lautner Workout Routine

          One aspect that Taylor's trainer incorporated was negative reps. He would load up a bar with 40% more weight than Taylor could normally lift 10 times. He would only perform the negative portion of the repetition for 2-3 sets of 5 reps every other week.

Taylor's abs are fantastic. He only trains them 3 days per week though to avoid overtraining. Just like any other muscle, abs need rest to grow. He tries to work his entire core to maintain a balanced look. His preferred exercises were leg raises, reverse crunches, and planks.

           Finally, Taylor took every 3rd day off from training and never trained more than 5 days per week to allow his body adequate time to recover. Of course he also incorporated a proper diet that focused on eating a surplus of calories to allow his muscles to grow.

• Taylor Lautner starts his workout with a warm up, stretching and then running on the treadmill.
• He used a lot of compound and weight training exercises which includes Squats, dips, pull-ups and lunges.
• In order to create interest, he brings variation in his workout time to time.
• His trainer made him to lift 40% more weight than he could normally lift in order to lift 10 complete reps per set.
• His workout consist of 5 days a week varying from 1 – 2 hours in which each set consist of 8 – 12 reps.
• Some of the exercises he followed for making 6 pack abs are Swiss ball pikes, Reverse crunches and hanging leg raises.

       Taylor’s workout consisted of some muscle building exercises for his whole body and some specific abs workouts for his core. Here’s his overall philosophy about working out.

Push Beyond Your Limits – Here’s where your workout partner comes in. For some workouts you want to lift more weight than you are used to, If you can normally bench 200 pounds, put 225 or 230 on the barbell and get used to feeling that amount of weight on your arms with your spotter right there. this will help you blast beyond your limitations.

Do Different Workouts – Don’t do the same things in your routine all the time. Your body won’t respond as well if you keep doing the same workouts all the time. If you change up your routine and use different weights, do different exercises, do more reps or do more sets, you will see your body respond and grow bigger.

Create Resistance- Don’t always use free weights! I know that sounds crazy to your purists, but there is a slight problem with free weights, they don’t always create enough resistance. When using free weights there are parts of your rep that become easier, but if you use a machine or have someone put a little tension on your dumbell or barbell, you will have constant tension during the entire swing of your rep.

Go Easy On The Cardio- Cardio is great at first to help burn some fat, but you never want to do cardio after an intense muscle building routine because it will lessen the effects of what you just did. Do cardio on different days than your muscle workouts.

Don’t Work Your Abs Too Much- This is a big secret. Most guys you see in the gym are working the crap out of their abs, but the fact is, your abs are only a small part of your entire muscle system. You should work all your muscle groups almost equally and that will take care of your abs.

• Shoulders: Handstand pushups, Standing Press, Lat Raise.
• Biceps: Dumbbell Curls, Barbell curls, and Chin ups.
• Triceps: Triceps extensions, triceps bench dips, as well as triceps dips.
• Back: that you can do pull-ups, wide pull-ups, and Lat pull down, Bent over rows.
• Thighs: Lunges, Squats with lots of different variations.
• Abs: Planks, Side Planks

Taylor Lautner Abs

So, what are the specific workouts that Taylor did for his abs? They’re listed below. I would go into how you do them but this post is getting long enough and you can Google them to see how they work.

• Reverse Skye Crunches
• Physio Ball Pikes
• Hanging Leg Raises
• Physio Ball Leg Curls
• Cobra In The Prone Position

Taylor Lautner Diet Plan:

          Taylor Lautner followed a simple and healthy diet to develop muscles. His diet plan consist of high protein and low carbohydrates which is as follows:

 Proteins: Chicken Tuna, turky, protein shakes, cottage cheese and egg whites.

Carbohydrates: Whole grains, Yams and Oatmeals.

He consumes protein shake between his breakfast, lunch and dinner which are as follows:

1. Breakfast: Egg whites, oatmeals and a glass of orange juice.
2. Snack 1: Protein Bar.
3. Lunch: Albacore tuna or chicken with veggies and brown rice.You can replace those with turkey or ground beef. 
4. Snack 2: Protein Shake.
5. Dinner: Grilled fish, brown rice, vegetables and salad

Read More

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!

Read More

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

Read More