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Top butt-lifting exercises

The ultimate butt workout builds a perky butt that not only looks the biz in skinnies but is structurally sound to facilitate optimal biomechanical function (free and resilient movement to you and us). You had no idea how important your booty was, right?

Try: Barre  

The Barre class trend is sweeping the nation with the ballet-based workout becoming available at gyms and Pilates studios across the country. The classes aim to increase core strength, develop long, strong limbs and increase flexibility. If you don’t have access to a Barre class, you can channel some of the signature moves in your own workout.

How: You need to complete a range of butt-lifting exercises!
a.    Supine glute bridges – 20 reps with 20 small pulses at the top
b.    Single-leg glute bridges – 5 each leg (ensure hips are level)
c.    90-degree back extension – 10 reps (squeeze at the top)
d.    Cable kickbacks – 10 reps each leg

Try to contract your glutes throughout the entire exercise. Keep the movements small and controlled to focus on the constant tension.
Why: Most people have under-developed glute muscles and struggle to activate their glutes properly during exercises. This can result in not only a flat derriere, but also injuries, which is why glute isolation work is important.

INSIDER’S TIP: You should aim to do these 10 times per week if you really want to build a booty.

 

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4 foolproof fitness tips

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 workout than if you leave it to the end of a day. “There is less chance for ’things’ to pop up during the day, and often we have less energy at the end of a day, so we tend to dread a workout we could have conquered in the morning.”

2.  Eat well and fuel your body

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“When it comes to building lean muscle and tone and stripping fat, it’s important that you have the energy to undertake the intensity of cardio required and are giving your body adequate amounts of nutrients and protein to build muscle tone. “Don’t let all that hard work in the gym building tone and shape be undone because of poor nutrition choices,’’ Sheena-Lauren says. Prepare for success by shopping on Sunday and preparing Sheena-Lauren’s fit food recipes – there are more in her e-book, Eat like a Warrior Queen.

 

3. Make it a thing

When you’re the only one who knows about what you intend to do, it’s easy to pike when the going gets tired, busy, rainy or hungry for a chocolate éclair. By recruiting one or more friends for the challenge, you’ll not only be less likely to back out of a workout, you’ll experience the challenge in a way you wouldn’t if you did it solo. “Studies indicate that joining forces can increase fitness success dramatically,” Sheena-Lauren says. “Just remember to choose your workout buddy wisely. Ensure they share similar goals, are at a similar fitness level and are just as committed.”

4. Bliss out on recovery Sundays

Active recovery Sundays are not a nod to laziness. Training too much or failing to take time out for simple pleasures is as counterproductive as under-training. To maximise the benefits of active recovery Sundays, make sure you don’t let them slip by in a blur of chores. Consider it a KPI to do something good for your body – whether it’s a massage, a yoga class, a swim or beach walk.

Workout: Sheena-Lauren

Photography: Damien Bowerman

 

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The 7-minute workout

Sculpt in 7 Minutes!

Your best body in less than 10 minutes, you say? it can be done- Wahoo’s 7 Minute Workout app shows us how.

Whether you’e a full-time mum or busy office worker, we’re pretty sure a short and sweet workout  you can get done in under 10 minutes will sound appealing. Well good news, it can be done. If you’re prepared to go hard and give it your all, it is possible to have an effective workout in 7 minutes, and with Wahoo Fitness’ 7 Minute Workout, which combines aerobic and resistance training to work your heart as well as your mules, you don’t need to leave the house to make it happen. This high-intensity form of training is popular for a reason, but you need to work hard if you want to see results.

Try the workout here to reap serious rewards asap!

 

Perform each move for 30 seconds at a time with a 10 second rest in between each. Try to do as many as possible in 30 seconds. keep going for seven minutes in total.

Kit you’ll need: Chair/step

Squats, Areas trained: Bottom, Quads

Technique

Stand with your feet slightly wider than your hips and your toes pointed slightly out.

Keeping your back straight, bend your knees and bend at the hips to lower until you are parallel with the floor.

Push back up to th orginial standing poisition and repeat.

Step-Ups {onto a chair), Areas trained: Bottom, Legs

Technique

Stand in front of the chair.

Step up onto the chair with one foot, followed by the other.

Pause and then step off with the opposite foot first.

Repeat, changing sdes with each rep.

 

Side Plank, Areas trained: Core, sides

Technique

Form a straight line with your body on its side, resting on one forearm with your feet stacked on top of each other.

Hold for 30 seconds.

 

High knees, Areas trained: Legs, Bottom, Core

Technique

Run on the spot lifting your knees as high as possible.

Swing your arms as if you were running normally.

 

Tricep Dips, Areas trained: Triceps

Technique

Sit on a chair with the heels of your hands on the edge.

Slide your bottom off the seat and support your weight with your hands.

Bend your elbows back and slowly lower your bum toward the floor while keeping your elbows tucked in.

Push back up to the start and repeat,

 

Lunge, Areas trained: Legs, Bottom

Technique

Stand with your shoulder back and relaxed, and your chin up.

Take a large stap forward with one foot.

Bend both knees to about 90-degree angle, with your back knee just about the floor.

Push back up to the starting position, then repeat on the opposite leg, alternating legs with each rep.

 

Jumping Jack, Areas trained: Bottom, Legs, Core

Technique

Start with your feet together and arms at your sides.

Slightly bend your knees and jump up in the air.

As you are jumping kick your legs out and bring your arms up and out to for a ‘star’ shape.

Land softly and repeat exercise.

 

Press-up Rotation, Areas trained: Chest, Triceps, Core, Sides

Technique

Starting in a plank poisition with your hands directly under your shoulders, bend your arms to lower your chest towards the ground.

Push back up to the start.

At the top, rotate your body into side-plank position with one arm on the ground and the other extending towards the celing.

Rotate back to plank position.

Repeat, this time rotating to the opposite side, continue to alternate with each rep.

 

The 7-minute workout

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Talla Amini – top of her class

My name is Talla Amini and I am a bikini and fitness model . I was born and raised in Naples , Florida . I grew up dancing in ballet and then started to play tennis and since then I always had that feel of wanting to be acting and spend my extra time being physical that would challenge me .

After a few years once I got into high school , I was the one out of the two woman that chose “bench press” class as we had a few options to choose from . I was the one out of two that loved it , and since then I fell in love with gaining strength . It was one hour devoted to chest press and leg press and I found it very motivating !

After high school I went to study education at the University of Washington to become a first grade teacher and receive my bachelors degree there. During this time of studying , I worked at at many gyms doing part time work .

From this experience , my motivation to get in shape increased rapidly , which later turned into me having the desire to compete !

In October of 2013, I did my first bikini competition which I placed in the top among 21 athletes which even made more excited to compete ! I then competed in other shows taking first at a few shows and staying in the top three .

In 2017, I took what I felt was my lowest placing at the Emerald Cup but since then I have been determined and driven to have my comeback in 2018 and the best that I can do.

Stats

Age: 30

Height: 5-5

Competition weight: 115 pounds

Instagram: 

Facebook

 

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Positive body image with the AnyBODY girls Georgia Gibbs & Kate Wasley

We talk positive body image and its relationship to good health with cover models and founders of AnyBODYGeorgia Gibbs, and Kate Wasley.

Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that this month’s cover models and founders of body-love movement, AnyBODY, are on a mission to change.

Our cover model interview talks about their personal experiences, how AnyBODY came about and the impact positive body image has on your health.

While we don’t want to give too much away, here’s a little sneak peek of their approach to exercise, healthy eating and inspiration. 

ON EXERCISE

Wasley: I love to get out and go for long coast walks and jogs when I’m home in Perth. Honestly, it’s beautiful. But when I travel I hit the gym. I love boxing and lifting weights, but it depends on how I feel and where I am. Some weeks I need a group cardio class to help motivate me, other times I like to zone out listening to music and lift as heavy as I can.

Gibbs: I train every day as part of my wellness routine. KX Pilates and boxing are regular favourites, along with daily walks outside or on the treadmill.

ON DIET

Wasley: My everyday nutrition is generally good. I’m not going to lie: I have days where I eat poorly because I feel down or hormonal. But, overall, it’s good – I used to study nutrition so I know the science and what works for me! I love my carbs, lots of leafy greens and fish.

Gibbs: I absolutely love food. I drink lots of green smoothies, and some of my daily favourites include avo on spelt bread, and quinoa and spinach salads with feta and salmon. I love to have blueberries and apples as a snack. I also enjoy a glass of red wine and some dark chocolate now and again!

ON A DAY-IN-THE-LIFE-OF

Wasley: A typical work day would find me up at 6am. I shower and eat my oats, throw on whatever clothes I find and head to the studio, where hair and make-up artists turn me from zombie to model! A day off consists of catching up on my social media accounts and replying to messages, seeing my friends and going to the gym in the evening.

Gibbs: An average day for me would be shooting for 10 to 12 hours, usually flying interstate, and trying to squeeze in a healthy balance of exercise and sleep – so life can get a little hectic! But I love what I do because it has so much variety. On my off days, I like to nurture my physical and mental health, take myself to the beach and have some alone time, and exercise as much as possible.

ON PERSONALITY

Wasley: I’m a very caring and compassionate person regardless of who I’m around. If I’m meeting new people, I tend to be very introverted and not say much unless I have to stand up for something I’m passionate about. If I’m around my close friends, I can be loud and opinionated, and I love telling stories and making people laugh.

Gibbs: For people who know me, I think they would say I’m a big ball of love, to anyone and everyone. At the same time, I’m very ambitious and extremely driven, while simultaneously a homebody; I love nothing more than being surrounded by family and my partner.

ON ROLE MODELS

Wasley: My biggest role models in my day-to-day life are my parents. Not once have I heard my mum put herself down or my dad ever speak badly about somebody’s weight; they’re extremely hardworking and the most generous people I know. My celebrity role model would have to be Ashley Graham for her work on body positivity, or Ellen DeGeneres for her work and advocacy for LGBT rights.

Gibbs: My role model would have to be Emma Watson. She’s inspired me for many years, and seeing her evolution from actress to ambassador and spokeswomen is enough to kick my butt into gear whenever I doubt or have a bad day! She’s my absolute idol.

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The Muscle-Building, Fat-Burning Slider Workout

If you want to look like an elite athlete in time to take your shirt off for summer, then you better start training like one. Don’t know where to start? We recruited Ben Prentiss, a strength coach and owner of Prentiss Hockey Performance in Stamford, CT, who trains NHL All-Stars like Jonathan Quick and Eric Staal, to write this full-body workout that can be done with nothing more than sliders—an excellent tool to challenge your muscular stability, balance, and overall athleticism.

“The workout pairs agonist and antagonist muscles together as supersets,” explains Prentiss. “This allows you to train the full body equally without any overcompensations.”

Another benefit: Performing exercises that incorporate movement on an unstable surface forces your body to work harder to keep you balanced. In turn, you burn more calories and become stronger in positions that are more practical and natural than, say, a biceps curl. To finish, you’ll power through three core-focused exercises to jack up your heart rate and strengthen your abs.

CORE CONCEPTS

A strong core is the centerpiece of top athletes, and though this workout targets your abs plenty already, we consulted Ice Cross Downhill 2016 world champion Cameron Naasz—who glides down a 1,200-meter ice track on skates at 40 mph while battling for space against fellow skaters—for more ways to add core work into your training.

WORK UNILATERALLY

To challenge stability, Naasz suggests performing exercises, like box jumps and squats, with just one leg. “If you really get it down, then you can move into one-footed box jumps with a pistol squat at the top of the box. Then you have to jump down on one leg and do another pistol squat. It’s all about progression,” Naasz explains. “Once you get that down, just keep trying new one-legged challenges to improve your stability.”

USE A BALANCE BOARD

“With skating, you have to have the ability to stay under control while working through transitions, so your core is a major factor,” says Naasz, whose sport challenges his core due to constant shifts in his body mechanics. To replicate this, he performs exercises on an uneven surface. “I’ll do squats on balance boards, and I’ll also jump down from boxes on them, trying to land on one leg.” We suggest starting with the former before moving on to the latter.

JUMP LATERALLY

In Ice Cross Downhill, Naasz has to fight to stay forward and upright while his opponents bump into him and he makes contact with the boards. To train for this, Naasz works lateral hops into his program. “We tie a string to a squat rack or boxes and stand next to it facing forward. Then we hop over it laterally,” says Naasz, who will also have a teammate lightly push him mid-jump to disrupt his balance. “It’s awkward. You have to fight to stop your body from shifting midair.” To start, practice by hopping laterally over a bench or small box two feet at a time, keeping your torso and head facing forward. Being pushed by friends is optional.

PRO TIP

If you don’t want to shell out $15 for sliders, use a pair of (preferably clean) socks on a hardwood floor instead.

THE SLIDER WORKOUTPerform 15 minutes of foam rolling, lateral band walks, and light shoulder exercises. Then do this workout two to three times per week.

EXERCISE 1A

REVERSE LUNGE W/ FORWARD REACHHow to

Reverse Lunge w/ Forward Reach thumbnail
4sets
8-12reps
30 sec.rest

EXERCISE 1B

PUSHUP AND PIKEHow to

Pushup and Pike thumbnail
4sets
8-12reps
60 sec.rest

EXERCISE 2A

HIP THRUST W/ NEGATIVE CURLHow to

Hip Thrust w/ Negative Curl thumbnail
4sets
10-12reps
30 sec.rest

EXERCISE 2B

BUZZ SAW PLANKHow to

Buzz Saw Plank thumbnail
4sets
10-12reps
60 sec.rest

EXERCISE 3

PRONE SNOW ANGELHow to

Prone Snow Angel thumbnail
4sets
15reps
10 sec.rest

FINISHERSDirections: Perform between five and 10 rounds of the following circuit, depending on how you’re feeling. Rest 30 seconds between rounds.

EXERCISE 1

MOUNTAIN CLIMBER ON SLIDERSYou’ll need: Sliding DiscsHow to

Mountain Climber on Sliders thumbnail
1sets
10reps
rest

EXERCISE 2

GROINERHow to

Groiner thumbnail
1sets
10reps
rest

EXERCISE 3

OBLIQUE SLIDEHow to

Oblique Slide thumbnail
1sets
10reps
rest

Read more –

The Muscle-Building, Fat-Burning Slider Workout

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Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game!

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results.

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape.

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

40% OFF On Phen375 Products Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

Roll-ups (inverted burpee)

Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

 

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Why you should train your glutes?

Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes.

We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine proportions. Generally speaking, women are lower body dominant (whereas men are upper body dominant), so when we design our programs we place a greater focus on the lower body movements to create or maintain these feminine proportions. In our experience, women love having a shapely booty and toned, lean legs.

As the glutes are the biggest muscle in the body, it’s important to specifically work and build muscle in this area: not only because we like the look of a well developed, perky behind, but because the glutes are important to the overall function of the body.

From a functional strength standpoint, it’s quite common for people to have lazy or underactive glutes. This can lead to lower back pain and injuries, as the glutes are primarily responsible for day-to-day tasks such as bending over and picking things up. If the glutes aren’t strong, more stress is placed on the lower back unnecessarily. In most instances, if someone suffers from lower back pain, strengthening the glutes is a great place to start.

It’s no secret that squats are the first exercise that people turn to when they want to build a booty. Although squats are our favourite movement and our programs are based around them, there is certainly more to booty gains than just the squat rack. Too many times we see women squatting without knowing how to correctly activate their glute muscles; without proper technique and activation, results cannot be achieved.

Getting the most out of your booty

1. Technique is everything. Correct technique is vital to keeping you free from injury, to allow you to lift the correct weight and to ensure you are working the exact muscles that you are targeting. If your body starts to fatigue and your technique breaks down, it’s time to stop the set. Many people like to train until failure and take the body beyond what it is capable of, but this only increases the risk of injury. Always remember: safety first!

2. Progression is key. The body must continuously be challenged in order for it to change and develop; if you keep doing what the body can already do, the body doesn’t need to adapt! Every week, aim to increase the amount of weight you are lifting by about two to four per cent.

Challenge your body for best results!

 

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Fat burning full body workout

This full body workout takes just 30 minutes to complete and requires minimal equipment – so it can really be done absolutely anywhere! This training session will target your upper body, lower body and abs, while still incorporating some cardio to keep the heart rate high.

Each set has three exercises to be performed one after the other, followed by one minute of cardio (one round). Repeat each set three times before moving on to the next set. Take a one-minute break in-between each set (or between each round for beginners). As with any exercise, warm-up and cool down is always recommended.

P.S: No skipping rope? No problem! Just jump in place, mimicking the movement.

Set One

This first set focuses on your upper-body. You may want to choose a lighter weight since you will performing a high number of reps, or you can always drop the weight down as your muscles fatigue.

Repeat this set three times. Rest for one minute before moving on to the next set.

Bicep curl x 15 reps 

Make sure to keep your elbows in by your side, your hips tucked under and your core tight. Start with the weights fully extended down, then curl them up, squeezing at the top. Release the weight down to the starting position (resist the momentum and control them all the way down).

 

Military press x 15 reps 

Start with the dumbbells under your chin, then rotate them out and up to an overhead press. Bring them down below your chin and that’s one rep.  Make sure not to arch your back as you press them up – always keep your core tight.

Push-up x 15 reps

The beauty of push-ups is that they can be modified to accommodate your fitness level.  You can do tricep push-ups, wide push-ups or push-ups on your knees (I like to do a mix).

Cardio

Jump rope for 60 seconds.  You can do alternating single leg jumps, jumps using both feet or any other combination you like.  This cardio burst between each set keeps your heart rate up and the calories burning!

 

 

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Joanna Turner: I lost 25 kilos with deep breathing

“It took me a while to hear the message about breathing that everyone kept talking about. I was ‘hearing’ the message but not actually doing it. After a stressful day at work (I was formerly a corporate accountant), I would literally say, ‘I haven’t even breathed today!’

I am a firm believer that stress makes you fat. The right breathing – proper belly breaths – is a quick way to calm stress, and reduces all that cortisol that’s pouring in to our body (when you’re in the ‘fight or flight’ stress response mode).

I have a new career as a health and life coach, and now actually teach my clients how to breathe. Breathing the right way has calmed me down and helped me lose weight.

So far I’ve lost 25 kg and find myself spending less time doing excessive long-distance sports, like triathlons and half-marathons, and spend more time doing yoga, Pilates, weights and short HIIT-style (high intensity interval training) workouts for fast results. This change has given me better results, in much less time.”

Link:

Joanna Turner: I lost 25 kilos with deep breathing

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