Teeny Bikini Workout!

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Weighted Soft Fitness Ball: http://bit.ly/UGIBALL
BodyRocker Equalizer: http://bit.ly/LEBEQUALIZER

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HAPPY CHRISTMAS!!

HAPPY CHRISTMAS EVERYBODY!!!!!

HAVE A JOLLY GOOD TIME WITH YOUR LOVED ONES AND REMEMBER TO KEEP FIT AND HEALTHY!

AFTER INDULGING WITH ALL THOSE CHRISTMAS TREATS, WHY NOT GET BACK INTO SHAPE WITH AN EASY TO PREPARE HEALTHY SNACK.....

CLICK BELOW FOR 100 SUCH HEALTHY SNACKS AND RAW TREATS!!
 

Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1

Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1 is a fierce fat-blasting abdominal workout that employs a sure-fire combination of core-focused cardio circuits and ab-toning exercises that target multiple muscle groups simultaneously to boost the metabolism, slim the waistline, and chisel rock-hard abs. Forget boring sit-ups and prepare to sweat as America's toughest trainer, Jillian Michaels takes you through this intense, ab-shredding workout that begins with a dynamic total-body warm-up, followed by 2 complete core-strengthening cardio circuits that will target every area of the abs before finishing up with a soothing, full-body stretch to maximize results. Learn how to shed fat and tone the entire body as you develop strong muscle and ripped definition. Sculpt and strengthen the arms, shoulders, chest, obliques, legs, butt, and back with this highly effective 35 minute workout from Jillian's "6 Week Six-Pack" Fitness DVD that contains several key moves including lunges, burpees, twists, squats, crunches, supermans, planks, butt lifts, and mountain climbers that are crucial to shaping the sexy six-pack that you have always dreamed of. This workout is great for all skill levels however, beginners may choose to modify it by eliminating the weights. Work out with one of the world's most famous trainers right from your own living room! Look and feel your best with Jillian as you craft a lean, sexy, and defined body in 6 weeks. Tune in to the BeFit Channel for new workouts uploaded daily and be sure to try our free 30-day "BeFit in 90" system. For more workouts from Jillian, click here: http://bit.ly/H3SuaK

Purchase Jillian Michaels' "6 Week Six-Pack" workout here:
http://www.amazon.com/Jillian-Michaels-6-Week-Six-Pack/dp/B004EKXURW/ref=sr_1...

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Sexy Moves Workout

   

Become a BodyRocker and Get in the best shape of your life at home for free. Don't miss a workout!
Visit us here for all of our updates! (http://bit.ly/WebBRTV)

Official BodyRock.Tv T-Shirts are available here: http://bit.ly/BRTVSHIRTS

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Google+: http://bit.ly/BRTVGplus

Links to all of the equipment that helps us get the most fat burn and tone in our workouts:

Interval Timer: http://bit.ly/GYMBOSSTIMER
SandBag: http://bit.ly/ULTSANDBAG
Abs & Dip Station: http://bit.ly/BPDIPBAR
Weighted Soft Fitness Ball :http://bit.ly/UGIBALL
BodyRocker Equalizer: http://bit.ly/LEBEQUALIZER

Protein & Fat Loss Supplements:
http://bit.ly/VITASOURCE

Balance Ball, Skipping Rope, Exercise Mats & Pull Up Bars:
http://bit.ly/BPEQUIPMENT

Ten Tips To Building Workout Intensity

By John F. Tristany, PhD, QME

 
There you sit, totally confused about why your muscles aren't responding the way you expected. You've read tons of articles, you eat right, sleep enough, take supplements and train like a warrior. Still, you aren't getting your intended results. You start to give in to frustration and wonder if all the effort is worth it.
But what if I tell you that you just think you're training as hard as you can? Consider the following factors that could hold you back, and the secrets to surmounting them.

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Secret #1: Applied Intensity for Success

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The secret for most successful athletes is to develop highly refined competitive skills and to perform them with intensity. Especially for those who weight train, mastering intensity is a key ingredient toward fulfilling the goal of training for size and muscularity. But you need to build up to full intensity by first developing the physical skills and strength needed.
Intensity is defined as the application of maximum physical effort systematically applied to a technically developed motor skill. This means you must be experienced in technique before intensity is applied. Therefore, if you're inexperienced and attempt a maximum deadlift with bad form, you may get injured. But performing a maximum deadlift with expert skill and good form will aid in the prevention of training accidents.

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Secret #2: Going for the Gold

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Before you can be the best that you can be, you must first master the physical discomfort associated with intense physical activity. "No pain, no gain" refers to the mental development of pain tolerance to push your muscular endurance to the absolute limits of failure - thereby stimulating muscle growth.
Strength and endurance athletes use such terms as "pushing it to the limit", "to the max", and "hitting the wall" to describe these upper limits of performance. However, these don't imply reckless and dangerous techniques for maximum performance at any cost. Just the opposite. With regard to exercise, the terms refer to the skilled use of weight training techniques systematically applied to a working muscle group sufficient to cause temporary failure - without causing muscular injury. Therefore, you need to distinguish muscle burn and muscle fatigue from the pain of injury.
The burn from muscle fatigue subsides within 20-30 seconds, whereas injury pain is pronounced, sharp and continuous. Know your physical limitations ad learn to read your body's signal.

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Secret #3: Breaking the Pain Barrier

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The next step is to break through the pain barrier. To do so, you must first develop pain tolerance.This is developed by progressively increasing intensity so your body gradually adjusts to sensory overload. Eventually, the same weight, pressure, endurance and muscle fatigue experience will feel less intense. To a beginner,a 20 pound dumbbell curl would feel heavy and cause considerable muscle burn and fatigue. After 3-4 workouts, those same dumbbells would feel much lighter. In a month, 30 pound dumbbells would feel the same as 20 pounders. In other words, your muscles adapt to the increased weight and respond as if the same weight was lighter.

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Secret #4: Be Mentally Prepared

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Expect some pain. This prepares you emotionally for increased physical intensity. Unfortunately, pain has become a four letter word in our culture. All manner of media messages condition us to view pain as undesirable, something to be avoided. Television commercials direct us to treat pain with an ever growing arsenal of painkillers. We're often admonished not to strain ourselves, not to overdo it. Such statements program us to become pleasure seekers without first developing the discipline or the ability to work through pain or difficulties.
To combat this trend, you can psychologically alter the perception of pain as something to tolerate, even strive for. As time progresses, the same pain level feels lessened, And your brain reinterprets the pain as acceptable. Surprisingly, with continued physical work in the pain zone, your muscular responses of increased size and strength will be mentally perceived as pure pleasure. This is the very point where your brain begins to transform these pain sensations into feelings of euphoria. As well, continued neurological exposure to pain stimuli produces a diminished response to the same level of pain.

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Secret #5: Brains over Brawn

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To get your brain to reinterpret pain as pleasure isn't difficult. It requires three elements: 1) constant effort, 2) repetitive exposure and 3) absolute determination to succeed. Getting used to noninjurious pain is similar to gradual immersion into a hot Jacuzzi - you slowly allow your body to adjust to the intensity of the heat. In the same manner, if you gradually increase your training intensity over a month, your brain won;t experience abrupt feelings of physical discomfort. As time passes, muscle fatigue, muscle burn and the burden of weight become commonplace and expected. Once you've attained this upper limit of pain tolerance, it becomes your future barometer of intensity.

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Secret #6: Pleasure in the Pain Zone

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What turns intense physical effort into pure ecstasy is the victory over your feelings, fears and self doubts. When you achieve that next big step by piling on more weights and grinding out those extra reps - continuing to strive beyond your previous limits - you've reached the benchmark of a true athlete. Those of you who can achieve this level will enjoy the sheer pleasure of victory over your past limitations. The next time you reach 12 reps on a set of squats, challenge yourself, and be confident that you can increase your poundage by at least 10% to the amount required to perform 8 - 10 reps safely. (Make sure that a skilled spotter helps you.)

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Secret #7: Conquer or Be Conquered

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Fear of pain, stress and failure may be grounded more in emotion than in your physical inability to succeed. If you're motivated by "fear reduction," you'll do anything to avoid fear rather than confront it and achieve a victory. Suppose that you can bench press 250 pounds, but you tremble at the prospect of pushing 275. This is precisely where you need to develop your confidence by moving forward and taking that next big step.
You get out of weight training what you put into it. Big, muscular gains are the visible signs of victory, but the emotional payoff motivated you to continue to training with intensity.

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Secret #8: Memories

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Old experiences of pain may teach you to avoid pain rather than confront it and work through it. A curious human phenomenon is that we cannot fully appreciate pleasure until we've fully experienced some sense of pain.
These days, we Americas are conditioned by television, technology and automation to reduce effort, avoid discomfort and seek immediate gratification. Consequently, we overemphasize pleasure, which weakens the discipline needed for achievement that requires intense and prolonged effort. Giving up is so much easier that pursuing a difficult task. This is why so few becomes superstars while millions remain wanna-bes. Take not: Prolonged effort is the chief ingredient for athletic success (not to mention riches and fame). If you're serious about making improvements, you must keep moving forward and challenge your fears of failure. Be confident that each attempt you will make will improve your skills and increase your strength.

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Secret #9: Survival of the Fittest

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While waging the internal battle between pleasure and pain, you must decide your long term goals. If you pleasure seek for only what feels good, you'll probably avoid most of the experiences that feel bad. The danger therein is that even a little bit of effort begins to feel bad, with the consequence that you avoid doing anything that requires any intense work whatsoever.
The work ethic may seem like an unpleasant choice, but in the long run, the rewards from your efforts are felt as a pure victory. Great achievements demand great efforts, and nothing worth having comes easy. If it did, then everyone would have it at no cost.

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Secret #10: To the Victor Go the Spoils

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You must sacrifice laziness, pain avoidance, and pleasure seeking to develop the pain tolerance for hard work. Hard work helps ensure that your sustained efforts will lead you in the direction of achievement. Realistically, you must battle against fear, apathy and pain avoidance to defeat your worst enemy - most likely yourself.
Your mind is the strongest "muscle" in your body. If you believe the molly coddling bromides such as "Don't strain yourself", "You can't do this", and "Pain isn't good", you'll be imprisoned by your fears as long as they remain unconscious and unchallenged, The choice is yours: Be guided by your fears of be self directed by your own free will.
If you're intimidated by the thought of adding more weight to the bar when you can if fact safely handle it, you aren't tapping into your true physical potential. Now is the time to reconsidered your options. Remember, to defeat your fears, you must face them with the conviction and courage that you'll ultimately succeed.


Courtesy of GetBig.com

SIX PACK ABS WORKOUT

 

http://www.sixpack.infoyt.com
The How to Guide For Six Pack Abs

The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

MORE INFO http://www.sixpack.infoyt.com

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

 MORE INFO http://www.sixpack.infoyt.com

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

MORE INFO http://www.sixpack.infoyt.com

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.

The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute
and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

MORE INFO http://www.sixpack.infoyt.com

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week.

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

MORE INFO http://www.sixpack.infoyt.com

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best fitness program because it works and it over-delivers. Click here for more info http://www.sixpack.infoyt.com