Friday, March 18, 2016

ernesto fitnessfitness 03

                        Fitness 03
Several people very do not have the time and money to go to the gym all the time therefore they like better to exercise in their own home. This is positively a price effective choice and you can still lose weight and obtain your body toned up even if you’re exercising from home.

You’ll be able to notice quite a little bit of free exercise advice online that can help you to create your workouts a lot of effective and safe. From recommendations on abdomen flattening exercises to recommendations on tightening up your butt, these tips have a lot of to offer you. The subsequent are some helpful at home exercising tips that can get you started in the proper direction.

Tip one – Be Certain to Stretch – While you have got probably heard this again and again again, sadly several people do not listen and end up straining and hurting their muscles. For your own safety when you are exercising at home, be certain that you stretch before you exercise and then when you exercise as well. Stretching ought to never be painful, so if you’re feeling pain you would like to stop what you are doing immediately.

Tip two – Schedule Exercise Into Your Day – One among the drawbacks of exercising at house is that it’s very straightforward to simply leave it out of your day. You get busy, you do not really feel like exercising, and therefore you place it off until tomorrow. If this sounds such as you then you need to find a time of day that works good for you and put it on your schedule. Make it a habit. This can facilitate your to form certain that you actually do exercise at home.

Tip 3 – Use Music to Distract You – When you’re obtaining tired and you’re sweating profusely, it could be tempting to merely stop what you are doing particularly if you start to concentrate on it. Why not try distracting yourself with some music. Set the radio or your CD player to play some upbeat tunes while you are exercising. Your brain will be focused on the music rather than exercising and you will be in a position to make it through your whole routine.

These are just a few exercise tips that can facilitate your out. There are a number of a lot of free exercise tips positioned online or in magazines that can improve the approach you exercise and facilitate you create your exercising additional effective as well.

If you’re fascinated by even additional tips, you might need to think about shopping for a workout CD that will facilitate your stay not off course and let someone else do the design and choreography. Go ahead and exercise at home, just build sure that you have got tips that will facilitate your along the way.

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Female Fitness Motivation - GO GET IT ( 2016)

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FITNESS Affirmations

                         Fitness Ymca
All excess fat is melting away from my body.

All my work-outs are concentrated and intense.

As my body becomes slimmer I feel a great sense of lightness and freedom.

Being fit and vital is one of the top priorities in my life.

Daily exercise makes me feel fantastic!

Daily exercise makes me healthy and attractive.

Dancing improves my vitality and frees my soul.

Every action I take moves me towards my perfect body.

Every day I become more agile and lithe.

Every day I get maximum results by increasing the intensity of my work outs.

Every day I look slimmer and firmer.

Every day I maximize my physical potential.

Every day my body becomes slimmer and firmer.

Every day my body becomes stronger and leaner.

Every day my body becomes younger and fitter.

Every day my muscles become stronger and more defined.

Every day my muscles grow stronger and firmer.

Every moment of every day I am becoming leaner and fitter.

Every physical activity I take part in, helps me to reach my ideal weight.

Every time I exercise I build more muscle and burn more fat.

Exercise does as much for my mental state as it does for my body.

Exercise greatly improves my positive self image.

Exercise is the best stress reliever ever invented.

Exercise makes my body feel powerful and vital.

Exercise releases endorphins, which makes me a happier person.

Exercise revitalizes my body and refreshes my mind.

Exercise tones up my body and tunes up my self-esteem.

Exercising daily gives me incredible energy.

Exercising daily improves my mood.

Exercising is fun and revitalizing.

Exercising is one of my favorite stress relievers.

Exercising is rejuvenating; it brings me abundant energy.

I always find the time to exercis

I always look for opportunities to exercise my body.

I always make the time to improve my body.

I always stretch out my muscles after exercising.

I am a lean, mean, muscle machine.

I am adding healthful years to my life by exercising daily.

I am always looking for fun new ways to stay fit.

I am delighted with the shape and tone of my body.

I am exceptionally agile and lithe.

I am extremely flexible.

I am extremely proud of my incredible figure.

I am feeling healthier and fitter every day.

I am feeling thinner every day.

I am fit and trim.

I enjoy being fit and firm.

I am in great physical shape.

I am in top physical condition.

I am increasing my energy every day through regular exercise.

I am incredibly fit and lithe.

I am lean and toned, with well-defined muscles.

I am often complimented on my fantastic figure.

I am power personified.

I am proud of how I look.

I am proud of my outstanding physique.

I am slender, strong, and perfectly proportioned.

I am slim, trim and well toned.

I am totally committed to exercise, and the results it brings.

I am totally motivated to keep my body fit and strong.

I am totally motivated to work out every day.

I am very proud of my physique.

I am willing to do whatever it takes to be fit and strong.

I can easily see myself at my healthy weight and work daily to achieve this goal.

I choose walking over driving whenever possible.

I commit myself to developing the highest level of fitness in my life.

I cycle for 20 minutes every day.

I devote 20 minutes a day to aerobic exercise.

I do at least one aerobic activity every day.

I do yoga exercises every day.

I drive less and ride more.

I drive less and walk more.

I easily attain my ideal weight by exercising every day.

I enjoy going to the gym and do it regularly.

I enjoy keeping myself fit and strong.

I enjoy staying fit and trim.

I enjoy working out regularly and love the energy it gives me.

I exercise daily so my body stays fit and strong.

I exercise regularly and it shows.

I feel good about the way I look.

I feel great when I exercise.

I feel incredibly powerful and alive when I exercise.

I feel so incredibly alive when I work out.

I give my fitness workouts 100% effort.

I go for long walks every day.

I go jogging 4 times a week.

I go running every day.

I go to the gym three times a week.

I have a fantastic new wardrobe to flatter my new, leaner body.

I have a fit and attractive body.

I have a lean, well-toned body.

I have a powerful, lean body.

I have a sexy body that I love creating and maintaining.

I have all the energy and motivation I need to exercise every day.

I have an exercise schedule that I stick to like glue.

I have dropped two dress sizes and it feels fabulous.

I have great stamina and resilience.

I have the body of an athlete.

I have the perfect figure – both shapely and strong.

I keep myself in tiptop shape.

I leave the car at home and walk to work today.

I like keeping myself in great physical shape.

I look and feel fantastic in my new fit body.

I look and feel like a twenty-year-old athlete.

I look good and feel great, and exercise regularly to maintain this feeling.

I love being fit and strong.

I love being healthy and fit.

I love creating my dream body.

I love exercise because it provides me with incredible energy.

I love exercising and always look for new, enjoyable ways to keep in shape.

I love how I feel after exercise.

I love my rowing machine!

I love pumping iron!

I love the natural high I get from exercise.

I love the way I feel in my new body.

I love the way my body moves.

I love to exercise and my body responds by performing beautifully.

I love to feel the burn after exercise.

I love using my exercise bike every day.

I love using my rowing machine every day.

I love using my treadmill every day.

I love walking and do it often.

I love wearing clothes that flatter my incredible figure.

I love what regular exercise does for my body and mind.

I love working out at my local gym.

I never miss a workout.

I put total effort into all my work outs.

I raise the ‘feel good’ endorphin levels of my body through regular exercise.

I really enjoy the energy that exercise gives me.

I really love how exercising makes me feel.

I rebound for ten minutes every day.

I ride my bicycle to work every day.

I speed up my metabolism by exercising regularly.

I take brisk walks every day.

I take full responsibility for my weight and physique.

I take my bicycle out for a ride every day.

I turn fat into lean muscle quickly and easily.

I use my exercise time to listen to my affirmations.

I use my exercise time to visualize my goals.

I walk more and drive less.

I work out at the gym regularly.

It feels absolutely terrific to be able to get into my old jeans.

It feels fantastic to have a firm, toned body.

It is easy for me to stick to my health and fitness plan.

It is my greatest desire to live each and every day with increased vitality.

It is obvious that I enjoying working out daily.

My body feels terrific!

My body is a perfect 10.

My body is in fantastic shape.

My body is incredibly flexible.

My body is strong and lithe.

My body is trained to burn fat and build muscle.

My body is virtually fat-free.

My body looks and feels fantastic.

My body looks and feels younger than my years.

My body-fat ratio is an amazing 15 percent .

My commitment to exercise yields fantastic results.

My constant thoughts of physical perfection are creating the body that I desire.

My daily fitness routine returns exceptional results.

My daily workouts make me feel super.

My desire to improve my fitness increases daily.

My exercise routine yields excellent results.

My fitness is improving by leaps and bounds.

My fitness routine gives me outstanding results.

My fitness routine is enjoyable and energizing.

My fitness routine is fun and invigorating.

My mind and body work together to create my perfect physique.

My muscles are well defined.

My muscles definition increases daily.

My physical coordination improves rapidly every day.

My running shoes and I are best friends.

My stamina and strength increases with each step I take.

My stomach is flat and firm and my waistline is trim.

Physical fitness is an important part of my daily routine.

Regular exercise guarantees me a great night’s sleep.

Regular exercise has improved my posture immensely.

Regular exercise immensely improves my confidence and self-esteem.

Regular exercise makes me feel great.

Step by step and rep by rep, I am creating my perfect body.

Taking long walks keeps me fit and gives me time to clear my mind.

The better I feel physically, the more positive my attitude is.

The fitter I become, the more energy I have.

The leaner I become, the healthier I feel.

When I exercise, my mind is free to concentrate on visualizing my goals.

Whenever I exercise I feel rejuvenated and alive.

While exercising, I feel healthier and healthier by the minute.

With every breath I take, I am bringing greater and greater vitality into my life.

With every exercise I do, my muscles get stronger and firmer.

With every repetition, my muscles become more well-defined.

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Starting Strength style workout, take two

                         Fitness Xpress
Mark Rippetoe wrote a book called Starting Strength. And it was pretty great. There are lots of versions of the "Starting Strength" workout floating around the internet, with various modifications done by different people. This is my take on the same basic workout. It is a simple strength training workout intended for people new to weight training. All the fundamentals are the same as the original Starting Strength workout, and most of the exercises are the same. The changes I made were pretty minor.

1) A few of the exercises were relatively exotic/non-standard for a beginner-oriented workout. These were replaced with their more conventional counterparts. For example, here you will see bent-over rows instead of Pendlay rows. If a beginner at the gym asks somebody for help with bent-over rows they can probably get it; asking about Pendlay rows is apt to get them a blank stare.

2) This write-up includes links to instructions for doing the exercises. I also provide alternate exercises, such as dumbbell variants of barbell exercises, where the alternate exercise targets the same muscle groups and can be expected to provide a similar training effect.

3) To be blunt, many people doing writeups of Starting Strength workouts on the internet are kind of jerks about it. I tried to make my writeup more accessible and less like the stereotypical "internet meathead" rants that seem to put a lot of people off.

If you want to do the original workout as written - which I think is a great idea, by the way - you can see it here.

The principle is simple – you’ll have 2 different workouts, Workout A and Workout B. You’ll work out on 3 non-consecutive days every week, alternating A and B.

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

And so on.

Here are the workouts (sets x reps, NOT including warmup sets):

Workout A

3x5 Squat (barbell)

3x5 Bench Press (barbell or dumbbell)

1x5 Deadlift (barbell)

2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

You can also substitute barbell or dumbbell decline bench press for dips.

Workout B

3x5 Squat (barbell)

3x5 Standing military press (barbell) or dumbbell overhead press

3x5 Bent-over rows (barbell or dumbbell)

2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)

Accessory work (done every workout, can also do 3x/week on non-lifting days):

-Incline weighted sit-ups 3x5

Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.

-Hyperextensions - 3x8

If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.

4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:

Lying tricep extensions (barbell or dumbbell) 2x8-12

Barbell or dumbbell curls 2x8-12

NOTE: Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.

Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:

5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)

If this kind of warmup seems to fatigue you too much by the time you get to the 3x5 sets, you can scale it so you do more reps at lower weights and less reps at higher weights... for instance going 1x5, 1x3, 1x2 then doing the 3x5.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if you can to keep rep range at 5-8 or so reps for the dips and chin-ups. But it isn’t a big deal if you have to stick to bodyweight and are doing 8-10 reps per set instead.

Always keep in mind the following:

1) You have to increase the load on your muscles to progress. That means adding weight from week to week whenever possible. You have to push yourself to get results. Keep increasing weight AS LONG AS YOU CAN DO THE EXERCISE PROPERLY.

2) You have to be consistent. The difference between doing 3 workouts a week and doing 1 or 2 workouts a week is very significant.

3) BE SAFE. Make sure you understand how to do an exercise properly before attempting it. Don't sacrifice technique to add more weight - this kind of cheating will only lead to injury. Don't twist or jerk the weight around to try to get 1 more rep or lift a few more pounds. Don't blow off doing warm-up sets.
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Sean10mm's Fitness Blog

                     Fitness Workouts

I. Overview

My purpose in coming up with this workout was to make the simplest freeweight workout that would still give beginners good gains in strength and muscular development. If you’ve read the Beginner’s Fitness Guide, you’ve already seen the same basic workout. But that was a pretty bare-bones description, so I’m going to provide a fuller explanation of the workout here.

There are only 6 different exercises in this workout, and you will only do 3 of them in any one workout. This may sound like an absurdly small number, but these are exercises that give you tremendous “bang for the buck.” All are compound (multi-joint) movements that involve multiple muscle groups at once. You will be putting all of your effort into the most productive exercises, and dispensing with everything else.

Don’t confuse “simple” with “easy.” This workout is exactly as hard as you make it. With only a few exercises you can give all of them your maximum effort, and if you do, you will see results. More advanced lifters can benefit from more volume and more variety, but you aren’t them (yet), so don’t try to train like them.

II. The workout plan

In this program you will do two different workouts, workout A and workout B. You will work out 3 days a week, alternating between A and B for each workout. For example:

Week 1: A/B/A

Week 2: B/A/B

You will want at least 1 day off between workouts. For example, you could work out Monday/Wednesday/Friday or Tuesday/Thursday/Saturday or some other combination like that. How you do it isn’t particularly important as long as you get 3 workouts every 7 days and don’t work out on consecutive days. Do not try to work out more than 3 times a week to get faster results; it won’t work.

“5x5” means you do 5 sets of 5 repetitions each, with each successive set heavier than the last. For instance, for the barbell bench press you might start with 5 reps at 45 pounds for your first set, and then do 5 reps at 55 pounds, 65 pounds, 75 pounds and 85 pounds. This 5x5 progression is a good compromise between weight and volume, and because it gradually increases the load you will be adequately warmed up for the most difficult lifts, and less likely to find yourself trying to lift a weight totally beyond your ability to handle safely.

“2x @ max” reps means you do two sets of as many repetitions as you can. This is only done for exercises that just use your body weight, not barbells or dumbbells.

You will want to precede your workouts with a few minutes of light cardio. You shouldn’t do strenuous cardio exercise before lifting weights, because this will make you too weak to work out at maximum effort. For best results, do your heavy cardio on your non-lifting days.

Workout A

1) 5x5 Barbell deadlift

This exercise all but requires a barbell, because you generally can’t get dumbbells heavy enough to give even a beginner a good workout. I know of no useful machine substitute for this exercise.

2) 5x5 Barbell or dumbbell bent-over row

Beginners may find the dumbbell version of this exercise easier to perform properly than the barbell version. It also places less strain on the lower back. A seated row machine is a passable substitute, but nowhere near as good as the real thing.

3) 5x5 Barbell military press or dumbbell shoulder press

Either the dumbbell or barbell version is acceptable. A machine overhead press is a mediocre substitute, at best.

Workout B

1) 5x5 Barbell squat

Like the deadlift, this exercise all but requires a barbell, for the same reasons. There is no useful machine substitute for this exercise; leg presses are massively inferior in almost every respect, and the Smith machine squat is mediocre at best.

2) 5x5 Barbell or dumbbell bench press –

Either the barbell or dumbbell version is valid. Machine chest presses are a poor substitute for the real thing here. The Smith machine bench press is a marginal improvement, but still mediocre compared to a proper freeweight exercise.

3) 2x max reps pull-up/chin-up

An assisted pull-up machine is acceptable if you can’t do a full pull-up yet. Machine lat pulldowns are better than nothing if that is unavailable. You can also try doing one set with an overhand grip and one set with an underhand grip.

III. Implementing the plan

The key to making this plan work is consistency and intensity, because there is no slack built into this workout; that all got cut out to make it simple and easy to follow. This isn’t a situation where I’m saying you should work out 3 times a week, and I really mean 2 or 1. I’m saying 3 because I mean you need to do it 3 times a week or your results will be poor. Likewise with the exercises; you can’t really skip an exercise you don’t feel like doing and not expect it to seriously hurt your workout when it’s 1/3 of the workout!

Like I said, this is simple, not easy. If you are lifting as hard as you can, this workout will not be a 10 minute walk in the park. If it is, you are not putting any effort into your lifts.

Don’t swap exercises between workouts or re-order them within a workout; they are organized the way they are for specific reasons. Don’t think you need to add exercises, because as a beginner you really don’t. People think their arms don’t get enough work, but 2/3 of the exercises in this workout involve their arms.

Use barbells or dumbbells, not machines, unless you literally have no other option. This isn’t some kind of macho posturing on my part; it is an objective fact that machines will give you much inferior results for a given amount of time and effort. Every reputable strength coach on Earth agrees on this point. If you are determined to use machines, you are cheating yourself, badly.

When starting out, be conservative with your starting weights, do the exercises slowly and concentrate on doing the exercises correctly. Then gradually increase the amount of weight you are lifting from week to week for each exercise. Keep doing this for as long as you are still able to do 5 sets of 5 while keeping the weight under control with good form. Don’t cheat on form so you can add 5 pounds to the bar; it won’t do you any good, and you’re more likely to hurt yourself. If you can’t increase the weight and still do 5 proper repetitions, try to increase the number of repetitions in your last set until you can do 10, then try increasing the weight a small amount again. The goal is small amounts of improvement all the time, and it doesn’t really matter what weights you start with as long as you keep adding weight or reps from workout to workout.

Beginners following this workout can expect to see very rapid initial gains. Then their gains will slow down, but they can still make steady progress. Eventually, their progress will tend to stagnate after several months. This stagnation is actually a natural side-effect of this workout’s simplicity; over time your body will actually develop a tolerance to doing the same exercises in the same way over and over again, reducing your ability to gain strength that way. This is why more advanced workouts are more complex: they have planned variations in the rep ranges, frequency of training, etc. to defeat this phenomenon.

You can add some simple variations to mix things up and extend the useful life of this program. For instance, you can change your rep ranges from 5x5 to 3x8, or switch between barbells and dumbbells. Eventually, you will want to move on from this workout and adopt a more advanced workout plan. This is true of any beginner weight program.

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