Archive | Workout

Angela’s Workout Secrets Revealed

Summer usually means going to the beach or simply hanging out somewhere where there’s a pool. I believe that this season needs preparation, lots of it actually.

I would like to introduce you to my friend Angela who is a model and an actress. She is also one of my good and supportive clients and I’m here to tell you about her workout regimen.

Here’s a sample one- week program I designed for Angela:

Monday: 45 MINUTES

30 minutes on the treadmill: constant change up every 2-3 minutes—lunges, running, jogging, walking, side lunges (Talking about interval training at its best)

15 minutes: constant timed intervals focusing on the whole body using resistance bands, body bar and swiss ball (Angela does not like using machines)


Interval Shadow boxing with hand weights

6- 8 rounds of mitt work

5 minutes full body plyometrics

2 rounds interval jump ropes

Intense full abdominal work: 50- 100 repetitions per exercise (10 exercises)

Wednesday: 20 MINUTES

Swimming day: 10 laps freestyle, 10 laps side stroke, 10 laps back stroke, 10 laps breast stroke (she doesn’t know how to do butterflies)


5 rounds: heavy bag drills (speed and power every 30 seconds)

5 rounds: mitt work (focusing on speed and power)

3 rounds burpees: 30secs burpees, 30secs shadow boxing then switch)

Intense full abdominal workout: slow and controlled movements (75reps each exercise)

Friday: 45 MINUTES

She does one of my recommended non- boxing routines from my Train Like a Boxer e-book: How to Achieve a Leaner and Stronger Body with Limited Time, Space and Equipment. ( to request your copy TODAY).

Saturday: REST

Sunday: Angela plays in a recreational softball league (she says she kicks butt); tennis during the winter.

As you can see, no workout is the same in a week. This is one sample workout and the routines after each week change per Angela’s request to KEEP IT FRESH! The result? A leaner and stronger body!

To view Angela’s photos, visit

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How To Lose Weight Fast With Exercise At Home For Women

Women are often faced with the challenge of finding the most successful way to lose weight. Working out at the gym can seem intimidating with so many other people who are in better physical shape surrounding you. The alternative to working out at the gym or taking expensive classes is working out at home. Women at home can use a variety of methods to lose weight successfully at home.

Workout DVDs

The most popular option for women at home to lose weight with exercise at home is to purchase workout DVDs. Today there are dvds on the market for nearly every type of fitness routine. From power yoga to pilates to cardio boxing to the popular Zumba. With a little space in your living room and a pair of sneakers women can exercise at home with ease. The average workout routine ranges from 30 to 45 minutes. Depending on what type of fitness level you are attempting to accomplish, you can determine which workout is best suited for women at home.

Yoga and Pilates are popular at home options because they help build long, lean muscles while burning calories and reducing stress on the joints. Zumba or other cardio dance workouts are a great option for low-impact cardio that will whittle your middle quickly while providing a total body workout. The benefit to workout dvds is that they are formulated by fitness professionals and are available for a variety of skill levels. Additionally you can avoid the feelings of insecurity for not knowing certain moves by completing them in the privacy of your own home.

Fitness Channels

Women at home can lose weight with exercise at home from fitness channels. FitTV is available as part of most standard cable packages. There are a variety of workouts available ranging from yoga, step aerobics and cardio boxing. With many people choosing to opt out of the high cost of cable packages, there is also the option of using a media streaming box such as Roku. Roku allows users to subscribe to various channels such as The Gym Box and SportsSkool Fitness. These channels offer new workouts every week that range from weight lifting to core exercises to cardio routines.

At Home Gym Equipment

When compared to the cost of maintaining a gym membership, purchasing fitness equipment for exercise at home is an attractive option for women at home to lose weight. Today’s models of fitness equipment are streamlined to fit in smaller spaces. An elliptical machine can be found for around $600. It is one of the few exercise machines that is best suited for women. It offers a complete home workout that burns fat and builds muscle on the entire body. There are different levels of intensity as well as pre-programmed workouts for increasing cardio strength, fat burning and interval training. Free weights can be added to any workout to increase the effectiveness of any routine. These can be ankle or wrist weights to help be most effective.

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3 Essentials To Gain Muscle For Skinny Guys – The Hard-Gainers Guide

Is it possible to gain muscle for skinny guys? This article says Hell Yeah! it’s possible. That said it is harder to gain muscle for skinny guys than it is for those natural genetic freaks who eat junk food and throw about some weights and then magically get huge. This article will tell you what it takes for you to gain muscle, and how to overcome those hard-gainer genes.

First, I want to tell you that it is 100% possible to gain muscle for skinny guys. There are thousands of hard-gainers who have already succeeded in putting on lots of muscle mass, and I am one of them. Unfortunately we do have a genetic make-up that is less conducive to adding on muscle than those natural builders, but again there are things that will help gain muscle for skinny guys.

3 Essentials To Gain Muscle For Skinny Guys

Eat right
Sleep right
Work Out Intensity

Eating right is the number one most important thing you need to do to build muscle. The first thing you need to know about your diet when working out is that you need to increase your caloric intake by a substantial amount because building muscle requires a high amount of energy.

20 X your body weight (lbs) = a rough idea of how many calories you must eat a day.

Increase your protein intake too. Protein is the main building block of muscle and you will need lots more of it if you want to see some significant gains. Good sources of protein are fish, poultry, beef and other meats, eggs and milk. The rest of your caloric intake should come from good carbohydrates that you can get from fruits, veges, and whole grain foods. Contrary to what you may have heard, good oils and fats, like coconut and olive oil are also integral parts of a diet meant to help gain muscle for skinny guys.

2 X your body weight (lbs) = a rough idea of how much protein you must consume a day.

Sleeping right is number 2 on this list of tips to gain muscle for skinny guys because you need to get a lot of rest to give your body time to build muscle. The truth is you don’t grow while you’re in the gym, you grow while you sleep, so be sure to get some good quality sleep. Research has shown that between midnight and 3am are the hours when you get the best quality sleep. Power naps are a great addition too.

You probably already are hitting the gym, but to gain muscle for skinny guys, you have to hit the gym right. No random throwing weights around. You have to have a proper work out plan that will target all your muscle groups. You have to add a lot of variation to your work outs, with different exercises, set and rep ranges. switch it up every few weeks. And most importantly always work out with intensity. Push yourself to the limits, and if you have a spotter you could try to go a little beyond your limits even.

The key to gain muscle for skinny guys is to eat right, sleep right and work out with intensity. Follow all 3 of these gain muscle for skinny guys tips and you will definitely start building muscle mass. Good luck with your muscle building endeavors. Using these tips correctly, I managed to gain 24 pounds of muscle in under a year.

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The Great Gama Workout – These 2 Magical Exercises Made the Great Gama Undefeated

The Great Gama never lost a match and he competed in about 5000 wrestling matches. To this day he is considered by many as the “GREATEST” wrestler in the history.

What’s even more amazing is the Great Gama workout.

Before I break it down for you let me give you a quick idea of his physical prowess.

The Great Gama strength was noticed at an early age. By the time he was only 10 years old he had already competed in a national (India) strength and fitness competition. At this young age he was already capable of performing 500 bethaks and 500 dands. (a type of push up exercise for upper body strength)

He would also wrestle every day, even though he did not compete until he was 15.

What are these exercises you might ask?

Well a bethak is similar to a full squat. You do a bethak from a standing position… your feet in 45 degree angles. While squatting down you roll onto the ball of your feet lifting your heels off the floor. This is not an easy movement but is a great leg builder/conditioner. You should do about 60 or 80 bethaks.

In the Great Gama’s day well-known champions would do between two and three thousand bethaks a day.

Wrestlers would often perform as many as 1000 bethaks. At the very least a wrestler would do between five and eight hundred per day. (This is a great workout and it requires no equipment just your own bodyweight.)

As he got older, the Great Gama’s workout would increase to wrestling 40 wrestlers, 5000 bethaks and 3000 dands. All this was done on a daily basis.

It’s easy to see why the Great Gama was seen as being unbeatable this is a very exhausting workout. These incredible training exercises were the foundations of all the great Indian wrestlers and as the writer, Percy Longhurst wrote… “The Indian system of training has results beyond the development of great strength; it creates most remarkable powers of endurance while at the same time increasing agility.”

Finally in 1909 the Great Gama won the championship wrestling title of India in 1909.

He then traveled throughout Europe with a circus of Indian wrestlers, taking on all comers. As a result the Great Gama went on to defeat some of the most best know wrestlers of that time.

He laid down challenges to many of the greats and was willing to give up his title if defeated. Some of these great champions were the Japanese Judo champion Taro Miyake, Georges Hackenschmidt of Russia and Frank Gotch of the United States.

All of them declined the Great Gama challenge. Are you ready to tackle the Great Gama Workout?

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Boxing Workouts on Your MP3 Or iPod – Why They Work Better Than Boxing DVDs, and How to Get Started

An authentic boxing workout is very different from box-aerobics. In an aerobic style class/DVD you punch into the air. With a boxing workout you hit targets – punching bags or punch mitts. But you still need a routine to call the shots and push you through your workout. This article explains why an audio / Mp3 routine works better than a DVD for boxing, and gives 5 tips for getting started.

Tip 1 – Watch the target, not the screen.

If you are following a boxing workout on a TV or computer screen, there is a higher chance of miss-hitting the target. When you hit a target such as a punching bag or punch mitt you need to be focused on that target, not a screen. One reason is the safety factor. The angle of your fist against the target is critical. Anyone who has miss-hit a hook or uppercut knows what I’m talking about. Ouch.

Tip 2 – Learn the moves visually, then switch to audio.

Audio works best, but only once you have learned the moves. If I say throw a double jab, cross, hook, cross but you don’t know how to throw a proper jab or even what it looks like, it’s going to be difficult to learn that from audio only. It is possible, but only if the audio track contains very clear technique tips. So the main point is – learn your good technique from a proper boxing trainer (not a personal trainer, unless they really know boxing), or from video. Then switch to audio only.

Tip 3 – Train the Authentic way.

Find a boxing workout routine that has authentic punches and combos. In other words, not box-aerobics. If you are going to do a fitness boxing workout, you may as well learn to punch correctly. After all, someone is going to want to see your uppercut one day – so you’d better be able to look the part! Also, in my view the “beat timed” aerobics approach does not work for boxing. How can you keep a beat for a jab, cross, slip cross, hook, cross combo? Especially on the punch mitts!

Tip 4 – Take the workout with you.

One of my students, Louise, 46, and from the UK had lost a lot of weight with her class boxing workouts. She went on holidays recently and wanted to keep up the good work. She was able to load an audio boxing workout to her iPod and work out while she was away. Her partner knew how to hold punch mitts, so they packed a pair to take with them. That’s the other great thing about an audio workout – it travels well.

Tip 5 – Make sure your audio workout is compatible with your boxing equipment.

What sort of boxing equipment have you got? Punch mitts (also called focus pads)? Punching Bag? Speedbag? If your audio or DVD routine is designed to work with shadow boxing (air punching) it may not work so well on the punch mitts with a partner, which has its’ own timing, technique and safety factors. Here’s a few quick tips to match up your equipment with your delivery method for your routine.

If you are training with a partner indoors using punch mitts = use a CD based routine so you both can hear.

If you are training with a partner outdoors = use an Mp3, where one hears, then calls the shots to the other.

If you are training on a speedbag (a.k.a speedball) = normal combos like jab,cross,hook will not work.

If you are training on a punching bag by yourself = use either CD or Mp3.

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How to Get Big Calves the Proven Way

So you want big calves? I will show you how to get them.

This exercise routine is short and sweet but brutally effective in developing big calves!

The key to growing big calves is applying the right intensity. Intensity does not nec4ssarily mean heavy weights, it does mean “working hard” in other words how hard you can work in a given time! In this routine we can are going to increase intensity by allowing the calves to “actively rest” during rest periods! How do we do that? By doing body weight toe raises, where all you do after a set is step on your toes and stay there until you rest period is over.

Next secret to developing the calves is achieving total peak contraction which is crucial to increasing calf exercise intensity. However, whenever you’re training calves using weights, as you do with donkey calf raises, you’re going to have difficulty getting all the way up onto your toes. The solution to this problem is to do toe raises without weight after and in between your sets of donkey calf raises.

Good examples of the effectiveness of using this technique are ballet dancers. They dance on their toes and stand on their toes all through a routine, this means they are continually getting a full peak contraction of the calf muscles, and that’s how they get that kind of muscular calf development… we can learn from them if we want to develop big calves.

So after each set of your calf exercises you want to perform toe raises without weights and without movement in between sets! And how do you do this?

You could hold onto a bench, machine or something else for support, press down with the arms as much as necessary to make the movement possible, and then come up onto your toes the way up, like a ballet dancer.

You will feel an intense burn as the intensity rises! Trust me your calves will thank you by growing quickly with this simple trick

Have you ever heard of Johnny Fuller, he had great calves and all he ever did for developing big calves, was to stand against a wall and stand up on his toes.

There are only 3 basic exercises you need to get big calves. They are donkey calf raises, standing calf raises and seated calf raises. Of the three donkeys calf raises are the best and most effective

Although donkey calf raises are the most intense calf exercise, you should also be doing regular standing raises or seated raises. These movements should also be included in a well-balanced training program for big calves.

All you need are 2 sets each of each exercise be sure to use standing toe raises in between sets so that the calves never get to rest.

Also, you should increase your weights as you get stronger. But it’s a mistake to use a weight that is just heavy enough for you to move, but too heavy to get any kind of decent range of motion.

The point I am making is that you should use perfect form and full range of motion, no bouncing or jerking. Let movement flow effortlessly, form before effort or intensity! Here is a simple rule to gauge if you are using too much weight.

If you can’t get up onto your big toe, the weight you’re using is probably too heavy. Unlike a lot of other muscles, big calves are not that easy to over-train.

Try this simple active rest between your sets and watch your calves grow into big cows!

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Ben Pakulskis MI40 Workout Program Review – Will MI40 Help You Gain Muscle Mass Or Not

The MI40 workout by Ben Pakulski is a cutting edge bodybuilding system designed to help you shed body fat and pack on muscle mass. When followed properly MI40 will give impressive gains, lets take a look at this system a bit more in detail below!

The MI40 package includes not only a detailed workout program but also tons of valuable information on proper diet and nutrition as well as proper supplementation to achieve maximum muscle growth. The system is composed of PDF Ebooks and mp4 instructional exercise videos.

What Are The Principles Of MI40

The theory behind Ben pakulskis MI40 program is very simple. You are taught to do the exercises in the proper way so that you can engage and keep tension on the target muscles as opposed to the supporting muscles. This is something most people get wrong and it is costing them huge gains in muscle mass.

What I mean by targeted tension is that Ben will teach you how to make your chest do the work in bench press as opposed to your triceps and front delts. Or when you squat how to isolate your quadriceps instead of letting your glutes and hamstrings do the majority of the work.

Why Is Targeted Tension Important?

Keeping adequate targeted tension on the desired muscle is critical for two reasons. The first reason is that by activating the intended muscle you will stimulate more growth in that muscle group giving you faster more impressive gains.

Secondly by letting the target muscle do the majority of the work the supporting muscles wont be over trained and will be ready for targeted training themselves.

You Need To Fuel To Recover Properly From The Training

Ben not only goes over proper training methods but he also covers in detail the proper diet and nutrition methods needed to maximize growth. The nutrition manual is a very detailed part of the MI40 program and when you are done reading the nutrition manual you will have all you need to eat the proper things at the right times to put your body into a growing anabolic state.

Proper Supplementation Is Critical To Success

Once you are educated on eating the right way to ensure growth Ben will go over supplementation in order to sky rocket your recovery. Ben does recommend a few supplements but nothing out of the ordinary.

Ben also goes into timing supplementation to ensure maximum results form your workouts and supplements.To be successful with MI40 you will not have to spend a fortune on supplements. When i bought my supplement stack for MI40 i spent about $125.

Another nice thing is that Ben breaks down different scenarios for supplementation such as well being, general health, muscle gains and insulin sensitivity. All good information that you can put in place with any program you are on. This will also help you get the most out of your supplementation.

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How to Build Muscle Fast for Skinny Guys: Methods That Are Tried and Tested

Men with a skinny appearance don’t usually get much attention from the crowd. Most skinny guys are often ignored and are noted as sickly or weak. If you are among them who feel unwanted, neglected, or bullied, don’t despair. The best idea is to find tried and proven methods on how to build muscle quickly for lean people.

In reality, skinny people are not at all weak and sickly. Most of them have the body system similar to most men with only few key differences. Genetically, their bodies are finding it difficult to build up muscles and their body reacts differently compared to most men. Though this maybe the case, it doesn’t mean that they can’t grow their muscles and continue to remain skinny. There are muscle development methods that can make you see the results fast.

First, let us take a look on the food intake level of most skinny guys. They usually eat a lot but their rate of metabolism is much higher that all the food they eat are being processed quickly by their system until there is only a little or no more nutrients left for the body to sustain muscle growth. Since your metabolic rate is higher, you have to increase the amounts of food that you eat. This way, you can supply your body with much higher food sources to burn and give your body the supply of nutrients that can be used for muscle growth.

Another thing to focus on building muscle for skinny individuals is to plan on the correct sets of exercises. Since you already have the idea on your ideal food intake, it’s now time to seek on the suitable set of exercises for you. It is recommended to all types of men, whether skinny or not, to have the combination of weight lifting exercises and cardiovascular exercises. Weight lifting exercises are grouped in the number of muscles they are trying to develop in one repetition and can either be compound or isolation exercises.

First, you must perform compound exercises as these exercise focuses on development of two or more muscle groups. Due to the fact that it targets multiple muscles at the same time, Compound exercises actually speeds up muscle growth. These types of exercises seek to achieve the development of your ideal muscle mass. Once you have achieved your ideal muscle mass, you can now add isolation exercises on your workout routine. As compound exercises quickens muscle development, isolation exercises typically develops your muscles to become sturdy, bulky and structured.

Moving on to cardio exercises, these exercises are useful to improve the circulation of blood in your body, promote your body’s overall endurance and facilitate immediate fat loss. You can do at least 15-30 minutes of cardio exercises before moving on to working on your muscle building routines.

You should also allow your muscles to rest. It doesn’t mean that you are skinny you have to undergo extensive workout trainings. Doing so might lead to permanent damage to your body. You have to perform the exercises based on a standard schedule and time. Rest well and earn at least 8 hours of sleep daily.

Skinny men have nothing to worry on building their bodies. With the proven tips on how to build muscle fast for skinny guys, you will earn your ultimate desire on muscle development and acquiring a well-built body!

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Stair Running Workout! Boost Testosterone – Build Muscle!

Stair running is an incredibly effective way to burn calories and boost testosterone levels. You can accomplish a lot with this quick anaerobic workout. What does anaerobic mean? Well, that is fairly simple to answer.

Anaerobic workouts are shorter and more intense than aerobic workouts. Activities like stair running, jump squats, wind sprints, and non-stop calisthenics are all forms of anaerobic exercise. The body is forced to react to these grueling conditions, and muscles develop more power and stamina as a result.

There are many advantages to stair running and other anaerobic activities. You burn calories much faster with these intense workouts than you would with a slow jog. Why waste tons of time doing an easy workout when you could be burning carbohydrates at high rates in just a short amount of time? Short spurts of severe exertion can really add a lot to your workout routine. Your body also undergoes a number of chemical reactions when it is pushed to the limit. Adrenaline surges through your system, and testosterone and growth hormone levels are boosted through the roof.

Stair running is an easy way to get all these benefits of anaerobic exercise. All you need is a flight of stairs to get started. Ideally, you will have access to stairs in a public stadium or gymnasium. You can also use the stairs in your apartment building or at a public park. Even just a few flights of stairs can be enough to get a good workout.

Make sure to stretch before running stairs. Warm up with some light jogging to get your blood flowing. Stretch out all the muscles in your legs and torso. Your calves, hamstrings, quadriceps, buttocks, and upper body should all be loose before you start.

Depending on your level of fitness, you may be able to do various amounts of exercise. Once you are ready, sprint up the stairs all the way to the top. You will not be taking any breaks since this is meant to be intense interval training. After reaching the top, walk or jog quickly back down to the bottom. Take a deep breath and sprint back up again.

It is important to give all you’ve got when stair running. Running wind sprints like these means you should be winded at the end of each set. Don’t worry if you find it hard at first. This is a very tough exercise, but the results will be very rewarding. In just a matter of weeks you’ll, drop body fat, build muscle, and boost hormone levels.

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Best Exercise For Tricep Mass – How To Get Big Triceps

What is the best exercise for tricep mass? If you, like me, believe that the best exercise is the one that results in the largest mass gains, then you should know that there is no ONE BEST EXERCISE for tricep mass. This article will describe why just one exercise is not sufficient for significant mass gains. It will also discuss, the best combinations of exercises for triceps, and how to utilize these within a work out for maximum mass gain.

The tricep as its name suggests consists of three muscle bundles or three heads. For maximum mass gain all three heads must be stimulated. No ONE exercise can do this. You might notice that you can lift extremely heavy when it comes to certain tricep exercises but not so much with others. The reason for this is that some bundles maybe more developed than the others. Therefore, it is only common sense that to really gain muscle mass on the triceps, one must stimulate all these bundles and a combination of exercises will be necessary to do this.

So, the best exercise for tricep mass is actually a bunch of these exercises below.

Dips (weighted, if your body weight is too light for you)

Close-grip bench press

Skull Crushers

Tricep extensions


Cable Pushdowns

If you don’t know what these exercises are, you could Google, or YouTube them to get a good idea.

Now, if you have a particular work out day where you’ll be doing your best exercise for tricep mass, or should I say best exercises, then you could do about 3 of these exercises. I am not going to tell you how many sets and reps to do, or what weight to use. This is because the method I advocate involves using a variety of set and rep ranges. I switch things up every few weeks. For instance you can do 3 sets of 15 reps for 4 weeks and then switch to a routine where you do 4 sets of 10 or 5 sets of 5. Each set and rep range has its own advantages. and you should not miss out on any of them.

If you’re doing a full body work out routine on the other hand, I have found that the best exercise for tricep mass is dips. Dips, enable a great range of motion and do target the majority of the tricep region. But switching between this and the other exercises will obviously give you the best results

So my advice to you is pretty simple. Don’t search for “the best exercise for tricep mass” looking for just one exercise. Instead focus on a wide variety of exercises and set and rep ranges. Always do whatever you do with intensity and push your muscles to their limit, and you will be working out right.

As a side note, also remember that the best exercise for tricep mass will do nothing for you if you do not eat and rest right. So make sure you have the basics covered and then work out your triceps HARD and SMART.

Though you may have come here looking for THE 1 best exercise for tricep mass, I hope you now understand that there is no miracle exercise, but you have to stimulate your muscles in different ways to get the maximum weight gains. The exercises listed above are also wonderful exercises for mass gaining but be sure to push your muscles to their limit and eat and rest right. It’s not just about the best exercise for tricep mass, it’s about the science of weight gain and a body builder’s lifestyle

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