kim kardashian

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

   

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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

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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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