Tag Archive for: 6 pack Abs

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Post One.

abs

absOk, so I’ve been good lately. Worked out 6 days last week!!! Woohoo! This includes my Park Workout. I’ll post this exact workout later. Really love this workout as a major change to the routine. It’s a fast paced circuit workout and includes push and pull exercises as well a little legs and abs. I always leave the park feeling like my arms are going to burst out of my shirt! : ) YEAH BOY! : )

The one day I didn’t work out didn’t mean I sat on my ass eating chips. I ran, mofos! I ran a total of three times last week. WHY am I running so much when I clearly told you not to run more that once a week? Well, like I said in Workouts p.2, you’ll worry about burning fat after you’ve reached your goal. Which I have. This assumes you’re skinny. If you’re already at around 18% body fat or worse, then you’ll need to run more, fatty.

Last week, I did Legs twice (as prescribed), and all of the rest; Back, Shoulder, Chest once, (as prescribed). Not much abs. That’s cool. That aint my concern for now.

Record for Friday, October 8:
Weight: 176.2 (Yeah! First time in my life. In fact, I’ve never been more than 170 before doing this workout program)
Fat:14% (I know, I’m a fatty. that’s why I’m running more, bitches!)

How do I know these dates and stats? I keep the records in my Google Calendar. This way, I can update or read it from my phone, or work computer, home computer, etc. My paper journal goes inside the gym with me, and keeps the details; the reps, weight, etc. Google Calendar tells me how good or bad I’ve been, and if I did slack and miss a workout, I know which one I should do next.

Remember, you don’t have to keep the calendar schedule and you actually shouldn’t with these workouts. If you missed Chest day and are two days behind, don’t skip it and go with Legs because next time you do Chest, you will have done Chest around two weeks apart and that won’t work. Pick up where you left off (where you messed up) and try not to mess up again.

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3 Simple Tricks To Get Rid Of Cellulite For Good

3 Simple Tricks To Get Rid Of Cellulite For Good

Most women have the misfortune of developing cellulite at some point in their lives. A woman’s body is genetically prone to the development of these unsightly, lumpy deposits of fat beneath the skin. Exercise alone does little to alleviate cellulite, and requires continuous dedication to maintain results. Once the exercise is discontinued, the cellulite will come right back. However, there are a few ways to go about decreasing the dimpling appearance of cellulite, which do not involve hours at the gym, expensive creams or liposuction. Here are 3 tips to get rid of cellulite that will actually work.

improve circulation1) Improve Circulation

Few people realize that cellulite is directly related to blood circulation. When cellulite is deposited as small fat pockets underneath the skin, those areas no longer receive proper blood flow. This allows for toxins to begin accumulating in the body.

Proper circulation is essential for everything from cardiovascular health to the growth of hair and fingernails. To work on improving the circulation, make sure to move every day. This is not referring to vigorous training sessions at the gym in at attempt to rid the body of cellulite, but rather good old fashioned exercise. Get the blood moving and heart pumping by adding daily walking, jogging, cycling, or any other physical activity. Deep breathing exercises are also beneficial and will get the blood flowing. Thirty minutes of vigorous cardiovascular activity three times per week is recommended for purposes of improving circulation and helping to get rid of cellulite.

Aside from working on improving circulation from the inside, you can also target areas of cellulite where you see it occurring. Rubbing, massaging, brushing, or scrubbing the cellulite can be done for a period of fifteen minutes using a skin stimulator or medium bristle brush. This combats cellulite by increasing the flow of blood to that area, and skin should appear a healthy pink color when finished. By stimulating the areas of cellulite in this manner, it allows the blood vessels on the surface to help clear any clogged or damaged tissues and allow toxins to be released, this improving the appearance of cellulite.

L-Arginine_Now_Foods2) Proper Nutrition

The second of the 3 tips to get rid of cellulite is proper nutrition, knowing what to eat and what not to eat to help reduce cellulite. Some foods we eat can actually contribute to the formation of cellulite, while others help prevent or remove it. Nutrition plays a role in how our blood forms and circulates through the body. If certain foods act to thicken the blood, this will hamper proper circulation. Therefore, it is important to includes healthy foods that naturally thin the blood and keep it flowing freely.

Important foods to include in your diet to help combat cellulite include Omega-3 fatty acids found in flax seeds and fish, and blood thinning foods such as cayenne pepper, ginger, and garlic .Foods such as nuts, oatmeal,green vegetables, and dairy products contain L-Arginine, a natural vasodilator that improves circulation. Eating these foods will help the body eliminate accumulations of cellulite.

Omega3_in_fish3) Reduce Fluid Retention

Chronic fluid retention is another factor that contributes to cellulite development. You can help reduce fluid retention and improve the appearance of cellulite by eating foods rich in antioxidants, flavonoids, and phytonutrients, high in protein, and Omega-3. Avoiding trans fats and saturated fats, sugar, and unnecessary chemical exposure or medications will help in the battle against cellulite.

If you are interested in learning more about cellulite and what you can do to get rid of it, for more information, check out cellulitefactor.com.

 

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Vid: Ability to Sit and Rise from the Floor Can Predict Mortality Risk

From Science Daily – Science News:

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Dec. 13, 2012 — A simple screening test of musculo-skeletal fitness has proved remarkably predictive of all-cause mortality in a study of more than 2000 middle-aged and older men and women. The study, performed in Brazil by Dr Claudio Gil Araújo and colleagues at the Clinimex — Exercise Medicine Clinic in Rio de Janeiro, is reported today in the European Journal of Cardiovascular Prevention.

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Commenting on the results, the investigators said that a high score in the sitting-rising test might “reflect the capacity to successfully perform a wide range of activities of daily living, such as bending over to pick up a newspaper or a pair of glasses from under a table.”

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Offering an explanation for the close correlation between the test scores and survival, Dr Araújo said: “It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy.

See the whole article here

 

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New Workout of the Week & Exercise of the Week!

Hi friends, relatives, and partners in crime. This is a news update to inform you that we have a new WoW, and a new Eow (Workout of the Week and Exercise of the Week! These are actually last week’s entries so look out for yet another two in the following days. They took a bit longer because the WoW has a REALTIME video just like the 12 Minute HIIT so there were a few extra days of production.

The Workout of the Week is a dandy of a workout that will make you say nasty things about me. That’s OK. I can take it. You’ll feel better afterward and will end up thanking me. Or not. Who cares? The certain thing is that it will definitely give you a great challenge and do its job of confusing your muscles, killing workout boredom, and burn your unwanted fat while building you some muscle!


Workout of the Week: The 10in30 Supernovem!
An insane circuit of 9 back to back, full body exercises that you perform in a pyramid of reps starting with just 1 rep of each. Try to get through the whole workout, only resting at the end of each set!


Exercise of the Week: Swinging Leg Lifts!
You may have heard me rave about how hanging leg lifts are one of the best ab exercises. Well these are a variation of them which allows you to do more, thus burning more fat. See the video for inspiration!

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How to Make a Power Breakfast Burrito!

1. Start with a fresh green pepper, red pepper, white onion and this salsa.

Green pepper, red pepper, onion

2. We’ll use low sodium turkey breast, 3 eggs per burrito, and refried beans.

3. Pam instead of oil. Spray an unheated pan for one second, then heat it up under medium heat.

4. While the pan is heating up, chop up the vegetable triad nice and chunky. Test the pan by sprinkling some water on it with your fingers. If it sizzles, it’s ready. Toss the vegetables in.

5. Raise the heat a bit and let them cook for around 3 minutes, then toss in the chopped turkey. Toss it around so it’s all mixed up. Let it cook around 3 minutes.

6. Scramble the eggs in a bowl, give your pan another one second spray, and pour the eggs in. Lower the heat back to medium and stir often.

7. Heat up another large, flat pan and when it’s ready (use the sprinkle test) place your large tortilla in it. Check it after one minute to make sure it’s not getting toasty. It should be warm, but soft so that it doesn’t crack like a tostada. Flip once.

8. Microwave around this much beans for one minute or use up another pan, but microwaving is easier.

 

9. Make sure the eggs and turkey are cooked well, then it’s ready to be wrapped!

 

10. Place the tortilla on a large plate and spread the warm, soft beans on one half of the tortilla.

 

11. Add your beautiful mixture.

 

12. Add the salsa.

 

13. Fold, tuck, and roll.

You may want to place it on the warm pan again while you prepare the garnishing.

 

14. Finish off your masterpiece with some colorful garnishings!

 

 

 

 

 

 

 

 

 

 

 

 

 

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This chick can surely lift her legs up. [vid]

“Kat” is doing one of my favorite and one of the most effective ab exercises, Hanging Leg Raises. She adds Windshield Wipers because she can.

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6 pack Abs, Barbell Squats, High Jumps from hell!

I’m not going to lie.

Don’t you hate it when people start off like that? Well, I’m not going to lie either. (as opposed to the other times when I made the whole damn thing up) This workout, although it didn’t have much weight lifting, killed me. I would love a nap right about now.

“So, what did you do that was so hard?” Ok, Biff, I’ll tell you— you sarcastic bastard! I am on my mission to raise my squat. So I’m adding 10 lbs every week. I’m talking about a REAL squat, with a real barbell, placed on your real shoulders, and squating so your ass lands on your ankles. That’s right—all the way down, baby! Just like 10 in 30 tells ya to! I managed to gather enough strength to do 3 sets of 6 reps with the added 10 lbs. It was really hard.

Doesn’t help that there was a hot chick behind me doing the leg press machine with what appeared to be more weight! But you know what, Biff? That doesn’t compare to a REAL squat, you innocent and confused little man. I’d like to see that chick do 6, ass-to-ankles squats with HALF the weight I used. I don’t think she’d be able to do 3. Don’t cheat yourself by only using the leg press instead of doing squats and thinking you  squat 3 plates when you’re actually squatting much less.

Here it is:

Squats: 3 sets. √
2 sets incline Hammer bench press (I noticed my shoulders and back were looking great but my pecs were lacking)

calf raises galore
^super: seated calves galore
^super: chaser of HIGH JUMPS (blast them calves by jumping as high as you possibly can, letting your knees hit your chest way up in the air!)
run outside for 17 minutes (not really any sprints. shins hurt)

Hanging Leg Raises of death. <– 4x fail
^ 2 sets

Box crunches w 25#
^super: crunches w 25# 2 sets
+ 1 set of reg crunches

Plank Madness 2x each side.

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Scoop and a half of Optimum Nutrition Whey in water. And around 25 minutes later, I had lunch: 2 chicken breasts and mixed vegetable of green beens, peas, carrots, and corn. Drank a grapefruit juice for the simple carbs and vitamin C. Now I need Green Tea, and then a nap. Did I already mention I’d like a nap?

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Tag Archive for: 6 pack Abs

Bleacher Blast

Hello again. Bum here with this week’s WORKOUT OF THE WEEK: Bleacher Blast!

YAY, really stoked about this one. Did it a few days ago and it really kicked my buttocks. Haven’t sweat like that in a while, and the next few days I was really feeling sore in the glutes from the bleacher squat jumps!

Lower abs really take a hit here as well with the reverse crunches and the hip raises. Check the video out!

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Bleacher Blast

20 seconds of work
10 seconds of rest

1. Quick feet, quick hands

2. Box Crunches

3. Bleacher Jumps

4. Reverse Crunches

5. Quick feet, quick hands

6. Vertical Hip Raises

7. Push Ups

8. Squatting Bleacher Jumps

REPEAT!
3-6 SETS!

The first one, “Quick Feet, Quick Hands” is really supposed to be a bit quicker than that. See the note in the video. Mainly, by using a lower step you can go faster like twice as fast as me in the video making it more of a cardio workout. I went with a higher step so it’s a bit more challenging, works the lower abs a bit more, but doesn’t make your heart work as hard as if you were going faster. So, try both and see which you like more.

For the exercise number 6, Vertical Hip Raises, do not bend your knees. Keep them as straight as you can. You are NOT pumping with your legs, because that would make it a pointless exercise. You would be lifting your hips by pulling with your legs and there is no workout there. Keep them straight, push up on the platform with your hands, and concentrate on flexing your lower abs to lift your hips. Mind/muscle connection.

Leave any questions below! CHEERS! : )

– BUM

 

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