Begining the fitness journey – finding your own way BodybuildingExercisesTraining MethodsWeight loss by admin - 24th October 202126th October 20210 Maybe this should be called "How I started out in weight training 46 years ago!" Hmm, how the time has flown, and I have always wanted to write a series of articles that might help some folk who are just starting in the world of fitness, gyms, and maybe even
Core blast with Tiffiny Hall BodybuildingExercisesFitness ModelsTraining Methods by admin - 13th October 202113th October 20210 Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.GEAR: none!GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)1. V-snap to push-up with a sexy rollWhat a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?» First up, the V-snap.
3 Benefits Of Weightlifting Complexes And 3 Sample Complexes! BodybuildingExercisesNutritionTraining Methods by admin - 19th September 202119th September 20210 Vital StatsTRAIN MAGAZINEThe Official Print Partner of Bodybuilding.comWebsite: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmagThe hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle.I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well.But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts.Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle.BENEFITS OF COMPLEXESComplexes and matrices have quite a few benefits, but here are just a few that spring to mind:1 They’re Fat Loss FriendlyThis is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal.2 They’re FastIf you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.3 They Efficiently Use Space and EquipmentOne of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.THE BASICSWhen performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.SAMPLE COMPLEXES AND MATRICESNow that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today!The Basic Barbell ComplexThis is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!Front SquatWeek 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexesComplexRomanian Deadlift: 4 repsBent-Over Row: 4 repsFront Squat: 4 repsPush Press: 4 repsGood Morning: 4 repsBack Squat: 4 repsBodyweight Leg MatrixIf you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!LungeWeek 1: 2 matricesWeek 2: 3 matricesWeek 3: 3 matricesWeek 4: 4 matricesMatrixVertical Jump: 6 repsSquat: 6 repsStep-Up: 6 repsLunge: 6 repsSandbag ComplexLast but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.Overhead PressWeek 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexesComplexSandbag Shouldering: 6 repsBent-Over Row: 6 repsRomanian Deadlift: 6 repsOverhead Press: 6 repsSUMMARYAs you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for!Recommended For You5 Muscle Misconceptions That May Stall Your Muscle GrowthEven if you’re all about frying fat this time of year, sooner or later you’re going to want to add size. Make sure you do it right.Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp WorkoutThink you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!Sculpt Your Six-Pack Now: Early Summer Abs WorkoutThe weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.
5 Steps To Looking 10 Years Younger BodybuildingExercisesNutrition by admin - 1st September 20211st September 20210 By Steve & Becky Holman Did you know that once you hit 40 years of age, whether you're a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year
4 foolproof fitness tips BodybuildingExercisesTraining MethodsWeight loss by admin - 20th August 202120th August 20210 Get the most out of your workouts with Sheena-Lauren’s summer workout tips and you’ll be on your way to becoming your best self. 1. Train first thing in the morning “Wake up and work out before your brain figures out what is going on,” says Sheena-Lauren. You will be less likely to skip a
Chest press with resistance band ExercisesTraining Methods by admin - 1st August 20211st August 20210 The standing chest press strengthens the chest muscles, the pectoralis major and minor, as well as the front fibres of the deltoid shoulder muscle. How to 1. Attach the centre of the band to a stationary object and hold one end in each hand 2. Stand with your back to the attachment, elbows bent and shoulders abducted to
Holly Barker’s 7 day workout program ExercisesFitness ModelsTraining Methods by admin - 20th July 202120th July 20210 I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week. Monday – Hamstrings Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10 Lying hamstring curl, 4 sets of 12 to 15 Sumo
5 moves for strong abs ExercisesTraining Methods by admin - 2nd July 20212nd July 20210 Take your ab workouts to the next level with this 5-move midriff workout by WH&F trainer Nichelle Laus.One of the keys to a great physique is good posture and a toned midsection. Strong abdominal muscles will give you the necessary stamina you need to maintain proper form in your workouts and help you maintain the posture you desire in your daily activities.This abdominal circuit, when coupled with nutritious food choices, will trim your waistline and define your midsection.For a full-time four or six pack, perform the following five exercises twice a week for four weeks.Gradually increase the number of repetitions you can complete only when you are able to do so with perfect form.Photography: Dave LausWords/workout: Nichelle Laus, WH&F trainer // nichellelaus.comModel: Tawny ClarkHair and Makeup: Two Chicks Some Lipstick1. Stability ball plankPlace your forearms in the middle of the stability ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a straight spine while you brace (tighten) your abdominals and glute muscles. Do not let your shoulder blades shrug or your midsection sag.Hold the plank position for 30 to 90 seconds
5 scientific ways to burn more fat ExercisesWeight loss by admin - 14th June 202114th June 20210 Fat loss tips that are PROVEN to work. Trust us, we asked the scientists.”We accumulate stored fat very fast,” says Dr Pablo Enriori, from Monash University’s Neurophysiology research group. “In 15 minutes you’re going to get a lot of insulin in circulation. This is induced to accumulate fat in tissue as well as used in the form of glucose for muscles.””Six hours is when we start to store that body fat but if by lunch you’ve overeaten and starting to store fat you’ve still got half a day to fix it, by either going to the gym and burning it off or reducing the amount of food you’re eating later in the day,” says exercise physiologist and dietitian Matt O’Neil from Metabolic Jumpstart.”By the next day you’ll have more body fat unless you have burnt it off the same day.”So how to release it? Pay attention – it’s tricky.
Beauty benefits of exercise ExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 7th June 20217th June 20210 Need an excuse to go the gym? There's a whole host of beautifying benefits that come from regular exercise aybe you’re driven by the desire to lose weight, tone your thighs, shape your shoulders or flatten your belly? Maybe you work out to ward off the big killers like heart disease, diabetes