8 Ways To Fry Your Thighs

By Mike Matarrazzo, from M&F

I come from a boxing background and I like to stay loose, so I will stretch 15-20 minutes before I train quads. I think gorging the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incorporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all. Strict, heavy squats are the way to add quad size. Bit you get to a certain point where you have the right amount of size on your quads and you're just going for more sweep and muscle density. Full range of motion hack squats really hit the outer sweep of the quad. I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose. Since the legs are a very large, dense muscle group, I think it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Pre-contest, I might do as many as 10 sets of each exercise per body part. I training quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be recovered before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for beginners or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you. I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury. For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation. My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee like rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward.

Courtesy of GetBig.com

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Sexy Butt with Hip Thrust Exercise!

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This workout is to help her build a big round butt and sexy thick athletic thighs from home. She's a bikini model in Miami Beach and having a big bottom is important. She also does weight lifting in the gym.
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How to Lose 5 Pounds in 1 Week - Quick and Healthy?

Are you, just like I was, misled by the eye-catching headlines about diets that says – Lose X pounds in little or no time? Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can't be done, at least not in a healthy way?

In this article I will show you that there actually are ways to lose weight fast but that it is not healthy for you. We could make a deal, well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a superfast weight loss is dangerous to your health and the do's and don'ts in fast weight loss.

First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like you body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process. 

Here is the menu:

Day 1:
Breakfast: ½ grapefruit, 1 toast (no butter), 2 teaspoons of peanut-butter
Lunch: 5 fl oz of tuna-fish, 1 toast.
Dinner: 3 oz beef (lean), 10 fl oz green beans, 10 fl oz beetroot, 1 small apple, 10 fl oz vanilla ice-cream

Day 2:
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 10 fl oz cottage cheese, 5 salty crackers
Dinner: 2 hot dogs, 10 fl oz broccoli, 5 fl oz carrots, 5 fl oz banana, 5 fl oz vanilla ice-cream

Day 3:
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 salty crackers, 1 small apple
Dinner: 10 fl oz tuna-fish(conserved in water), 10 fl oz beetroot, 10 fl oz cauliflower, 5 fl oz honey melon, 5 fl oz vanilla ice-cream.

Like mentioned before it is very important to follow this diet like it is written above, if it is altered in any way it may not work for you.

Now you will learn why this diet is not healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let's say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.

Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don't exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.

The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weight-lifting.

Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burnt) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body. 

If you decides to go on the diet explained, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.

This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle. 

Congratulations!

ABOUT THE AUTHOR

Jennifer Olsson

Jennifer Olsen was a professional dieter until recently when she found a diet that that was foolproof. Today she is a fool for easy diets... (Bio)

Girl's BIG Round BUTT Lift Exercises!

  

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Miami Bikini Model shows some great butt lifting exercises you can do at home. This is part of her home butt workout to get a sexy behind. Shes using 20lbs ankle weights.
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Running Tips: Back To Basics For Consistency

Progression is Key

At all costs avoid training too hard too soon. If you do you will increase your risk of getting injured or simply burnout.  Many new runners give up because they've tried to go too far, too fast and have failed.It an excellent idea to consult with a running expert or an experienced runner to help formulate a realistic and progressive program for you to follow.
 
Put yourself to the test

Compete in races as part of a plan to gauge fitness, progression and race pace. Putting races in your calendar will also force you to train harder.

See the bigger picture

Don't ignore the rest of your body. Running doesn't just require strong legs and a good pair of lungs. To hold your body in the right running posture over the distance requires strong core stability. Do a weekly session of circuit training to make sure the whole body is getting a workout.   

Lift Weights

Go pump some iron!  Get down to your gym for a strength training session at least twice a week.  If you are unsure of what you are doing or intimidated hire a personal trainer who will design a specific program to make you a stronger runner.  Stay away from machine weights and stick to free weights for a more effective work-out and better results.

Run Hills

The only way to improve your running fitness is to stress the lungs and your muscles – and there's no better way to achieve this than on an energy-sapping hill. 

Avoid Injury

Do everything within your power to avoid injury.  Injury will force you to rest, it's the only way you will heal and get back on the road.  Cross training is an effective means of staying fit and diminishes the repetitive strain that running causes, thus reducing the likelihood of injury.     Activities such as swimming and spinning are great cross training activities for runners as both still challenge the cardiovascular system.

Target Heart Rate

A heart-rate monitor can be a helpful tool in training. Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—your heart is working.

Measuring your heart rate can help you keep from making one of the most common mistakes that runners of all abilities make—running too fast too often, which puts you at risk for injury and burnout. But heart-rate training does have its limitations.

Here's how to effectively use a heart-rate monitor in your exercise life.

Know your zones.

When you work out using a heart-rate monitor, you'll aim to work out within a specific zone. Hitting a "zone" means falling within a particular percentage of your heart rate during every workout—for example, 65 to 80 percent for most runs and 90 percent or more as you blaze to a fast race finish. For most of your workouts, your heart rate should fall into zone 1 or 2.

Here is a general guideline used by exercise physiologist and coach Janet Hamilton, owner of Atlanta-based Running Strong:

•Zone 1: 60 to 70 %; very comfortable effort; use this for warm-up and cool down
•Zone 2: 70 to 80 %; comfortable enough to hold a conversation; most training is done here
•Zone 3: 81 to 93%; "comfortably hard" effort; you may be able to say short, broken sentences.
•Zone 4: 94 to 100%; hard effort; the pace is sustainable, but conversation is a few words at a time. For most people this is around 5-K pace.

Know your numbers. For years, runners have been told to monitor their heart rate based on their maximum heart rate, using a formula of 220 minus your age.  Now most experts agree that this formula may be inaccurate for most people. It's better to monitor your heart rate based on something known as heart rate reserve, which is more accurate, says Hamilton.

Log it!
Keep a training log of your kilometers, distance and how you felt during your run.  There are awesome apps available now that you can simply download on your smart phone, making recording these stats a very simple task. It's a good way to boost confidence and motivation because it shows progress and the benefits of your hard work paying off.


Join a club
There's nothing like peer pressure or the presence of a proper coach to bring out the best in you. There are running clubs all around South Africa from serious athletics clubs to those designed to help people get fit for the first time and to help motivate you not to miss your running session.  Most clubs offer club runs at least twice a week with a 5km time trial for those that want to work on their speed.
  
Take a multivitamin

Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up.

Iron up!

Iron is an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.  Runners can also experience iron deficiency, which can make you feel fatigued and out of breath so eat dark meats, liver, fish, apricots, eggs and kidney beans.  If you are concerned you may be iron deficient; consult your doctor as you may need an iron supplement to boost your levels.

Get the right shoes

Spend some money and make sure your get the best running shoe for your foot.  There are so many great shoes on the market now, get proper advice and make sure you don't make the mistake of purchasing the wrong shoe!   I would advise you even have a foot assessment with a specialist who will assess your running gait on a treadmill and recommend various brands of shoes to suit your needs and budget.

Change your route
If you always run the same route, try doing it in the opposite direction. That way any cambers and lateral stresses are transferred to the other foot; lessoning the chances of potential injury due to overuse.  Running various routes not makes your run more interesting but will also push you out your comfort zone as you will introduce new challenges in terrain and distance.

Run to the Beat

Use music to help distract you from the blood, sweat and tears you may experience when running.  Music is also a great source of motivation to keep going and even run faster.  Select your beats per minute (BPM) carefully; perhaps on a time trial session you would want to be listening to something with a slightly faster beat to keep you pushing for that personal best (PB).

Don't Slack
There is no excuse to be lazy.  Work hard and remember that you get out of running what you put in.  Set yourself realistic goals and make sure you reach them…..this will keep you motivated and progressing in the right direction.  

ABOUT THE AUTHOR

Lisa Kowen

Lisa Kowen has 20 years experience in the fitness industry in South Africa She is director at The F.I.T. Principles Academy, American... (Bio)

10 Minute Booty Shaking Towel Workout! LOSE INCHES OFF YOUR WAIST!

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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

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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)