Learn How To Lose Cellulite On Your Legs

How many times in the past year have you casually strolled into the gym giving off the impression that you were going to get in great shape. You know what I mean, lose weight, burn some fat, build some lean sexy muscle, tone and tighten your legs and arms. Heck even lower your blood pressure and cholesterol levels. 

How many times in the past 10 years of you tried getting into better shape but always seemed to fail?

No matter how many times you have failed, it isn't necessarily your fault. Sadly enough, the government and fitness magazines have been pumping out lies for years now. Trust me when I tell you, half of what you read in the latest issues of these fitness magazines are not even half true. If you ever pay close attention you will see how they contradict each other on a monthly basis. 

So don't get so down about not achieving the results you've been 'sweating' after. I doubt that you are going to quit anymore. 

Why am I so sure that you will see great results following this plan? Because I know it works, my clients know it works, and you will see it work. 

Here is what you need to do in order to tone and tighten your legs, flatten your stomach and shrink your hips to a normal sexy size. Simply follow this workout and you will be amazed with your new body. You are allowed a 45 second break in between sets.

Oh don't forget that you need to follow a well balanced meal plan. 

High Knee Drill * warm up exercise- do this for 3-5 minutes.
1. Stand in place with feet hip width apart. 
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Squat Jump 3 sets of 15 reps
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the 'ready' position with elbows flexed at approximately 90?.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. 

Boxing 2 sets of 45 seconds
1. Start by fitting yourself with the proper sized gloves. 
2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only.
3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. 

Lateral Lunge on Box 3 sets of 15 reps
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step laterally 2-3 feet and place foot onto a box 12-24? high. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 

Burpees 3 sets of 10 reps
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Hamstring Curl 3 sets of 15 reps
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of support.

Plank 2 sets of 45 seconds
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Side Plank 2 sets of 45 seconds
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 
2. Lower your body and repeat on the other side. 
3. Remember to keep your head, neck and body in a straight line.

ABOUT THE AUTHOR

Matt Shuebrook

Have you ever wondered how celeberties like Jessica Alba or Brad Pitt get those jaw-dropping bodies? Well now you can when you Watch... (Bio)

At Home Squat Workout For Sexy Butt And Legs

 BikiniModelFitness


Vicky is showing you different squats you can do at home to get a more lifted round butt and sex thighs. You can do this workout everyday or repeat it twice and do it 3x a week.

How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Most people know that they need to lift weight to build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

ABOUT THE AUTHOR

Chris Chew

Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners. Male Pageant Winners and Personal Trainer... (Bio)

Quick Booty Building Workout From Home

 BikiniModelFitness


Here's a quick butt workout you can do at home to help you get a more round and lifted behind. You can do this workout 3-6x per week, you'll feel it work.
For the #1 Butt Workout Plan visithttp://www.30DayButtTransformation.com

HOT Booty and Thighs Workout at the Beach!

 BikiniModelFitness


Bikini Model Diana Levy is showing you a great workout you can do at home or outside. The workout uses body weight exercises and will help you get a bigger more lifted butt and sexy toned legs.
Workout:
50 Deep Squats
50 Lunges Per leg
30 Squats with a Kick out
30 Side Step Squat
50 More deep squats
30 Jumping squats
50 Stepping Back Lunges
30 More deep squats
50 Bouncing Squats
Jog for 5 min for a cool down