Bodyweight Pushup and Variations for Big Chest and Toned Triceps

DIY Bodyweight Training - Pushup and Variations

Pushup is a great exercise to strengthen and build chest muscle, tone up triceps and sculpt front shoulder. It's also a better exercise than supported chest bench press in that you need to stabilize your whole body and "core" to maintain a near straight-line throughout the range of motion.

So follow me along in this pushup super circuit training for a bigger chest and toned triceps. In the video, I did 6 reps in each of the 5 pushup exercises as a circuit workout back to back totalling 30 reps. Give it a try. You are poweful!

1. Standard Pushup x 6 reps
2. Spiderman Pushup x 6 reps
3. Grasshopper Pushup x 6 reps
4. Walking Alligator Pushup x 6 reps
5. T-Pushup x 6 reps





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Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Backyard Bootcamp

Just follow along. Do your own fitness and weight loss bootcamp in your backyard.

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The Wolverine Workout Routine

Here are the training tips, workout routine and nutrition plan to be ripped like Hugh Jackman as the Wolverine.

Training tips

• Train in the morning, where possible
• Always warm up sufficiently. Not just with cardio, but by doing the movements before adding weights
• Work on 'progressive overload' - always keep increasing the weight - and keep a training diary to record your progress
• Mix things up - constantly change the tempo, speed, incline, grip… Anything so that you're not always performing the same movement
• Feel the movement. Focus on each muscle activation rather than simply aiming to finish the set. People always try to get to the end without thinking about the journey
• Train with a trainer. It will help with motivation
• Don't over-train. Learn what your body can reasonably cope with
• Get enough sleep - at least 7 hours of good sleep a night

>> Grab your copy of time-efficient training plan <<

Workout Routine

Monday: Chest and triceps
How to do these workouts:
Warm up first with ten minutes of cardio and light bodyweight movements
Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
Take one second the lift the weight, pause for another second, then take two to three seconds to lower again

Superset 1
Sets: 4 each exercise Reps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Dumb-bell bench press
Don't arch your back as you press
Dumb-bell flye
Keep a slight bend in your elbows as you lower the weights to the side
Squeeze your pecs to draw your arms together

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Bench dip
Keep your body upright and elbows pointing backwards
If you find these easy, place a weight plate on your lap
Cable press down
Keep your elbows tucked into your sides
Squeeze your triceps at the bottom of the move
Cable crossover
Sets: 2
Reps: 10-12 (to exhaustion)
Rest: 1 minute
Lean forward slightly, keeping a straight back
Touch your hands together in front of your chest

Cardio
Treadmill hill climbs: 20 minutes
Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
Take a one minute rest and repeat

Tuesday: Legs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Barbell squat
Back straight and core braced throughout
Knees in line with feet
Dumb-bell Bulgarian split squat
Keep your body upright
Knee in line with foot

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Romanian deadlift
Lean forward fro the hips
Let the bar travel down your shins
One leg gym ball curl
Keep you hips lifted
Draw the ball into your backside
Travelling dumb-bell lunge
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Keep your knee behind your toes
Push up with your back leg and step through into the next lunge, walking forward with each rep

Cardio
Rowing machine: 4,000m
Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
Keep your back straight throughout

Thursday: Back and biceps
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Cable row
Don't rock your body as you row
Draw your shoulder blades back
Bent over dumb-bell reverse flye
Bend at the hips with straight back
Keep a slight bend in your elbows

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted chin up
Underhand or hammer grip
Hang weight plate from a belt or hold a dumb-bell between your feet
EZ-bar curl
Wrists turned inwards slightly
Keep your elbows by your sides
Inverted row
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Body straight from head to heels
Squeeze your shoulder blades together

Cardio
Exercise bike intervals: 20 minutes
Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes

Friday: Shoulders and abs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Seated dumb-bell shoulder press
Elbows out to the sides
Dumb-bell lateral raise
Stop at shoulder height

Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted crunch
Hold a dumb-bell across your chest
Curl your chest towards your knees
Gym ball jack-knife
Hold your body in a straight line
Bicycles
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Twist your torso side-to-side while pumping your legs

Cardio
Treadmill sprints: 10 x 30 seconds
Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill

>> Grab your copy of proven, time-efficient Turbulence Workout and Training Manual <<

Nutrition Plan

• 5am (One hour before training) Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.
• 6am and 7am (Before and after weights) Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.
• 7.30am (After cardio) Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.
• 7:45 Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.
• 10am Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice. Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.
• 1pm 200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.
• 4pm Handful of walnut trail mix. Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
• 6pm Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.
• 10pm Before bed slow-release protein smoothie Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds. A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.

>> Get your own Woverine Workout and Training Plan <<

Lose Fat, Build Muscle, Get Jacked like Hugh Jackman!

"The Real-Life Really Busy Men's Version of Woverine Workout"

The Wolverine Workout - Lean and Fit Like Hugh Jackman

Michael Ryan, the trainer to Hugh Jackman who plays the role of Wolverine, shares his tips and strategies. It's no suprise. The keys are eating right and shaping up in the following guidelines (from TODAY).

Note: Here is the real busy man's training program to train and look like a woverine.

1. Hugh trained for 1.5 hours, 6 times a week for 12 weeks. This was based on 4 or 5 lifting sessions and a cardiovascular session. According to Ryan this was not a complicated regime at all. It is someone anyone can do. (Note: Hugh was already quite fit – it would take someone of lower fitness, longer to achieve similar body).
2. Anyone who starts an exercise program that is well designed will get results that are noticeable within weeks. Hugh is 40, and didn't face any issues getting his Wolverine-esque body. Men can peak in their mid-40's, so age isn't as big a factor as you'd think. Getting the body you want is about balance and dedication. It's not hard to maintain muscle if you are committed to keeping up a routine.
3. Health benefits of gaining muscle & reducing body fat are that muscle supports & protects bones and joints & strengthens bones, you become fitter, which is great for overall health and well being. Michael splits the sessions between muscle groups. One day he'll get Hugh to focus on chest and triceps, and on another day will focus on back and biceps).
4. Diet plays a huge part in getting a lean, ripped body like Hugh's. Avoid processed foods (including 'low fat' foods). Eat lots of protein and fresh steamed vegetables).
5. The key to success with Hugh's body was variation. A lot of guys do the same workout in the gym but you need to work different muscles, build on the weight you can lift and get your heart beating with a mix of running, swimming or cross-training. The fundamental training principles are based on the core body-building moves such as squats, deadlifts, presses - simple moves, which Michael mixes up. He changes the angles on the bench, plays with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes.

>> Grab your copy of super efficienct fat-loss turbulence training plan <<

Start to lose fat, build a lean and fit body like Hugh Jackaman!

Denville Fitness Expert Launches DIY Home Workout Series

Denville, NJ - May 11, 2009 - Local fitness coach and personal trainer C. Carey Yang has launched a Do-It-Yourself Home Workout Series to provide affordable home training solutions in the current tough economy.

With slowing economy and rising unemployment, people are watching their pocket very carefully. Health and fitness may be the last thing in their mind when the first priority is to bring foods on the table.

The stress and anxiety from jobs or being out-of-job, money worries and personal issues are taking a toll on people's health, pocketbooks and relationships in this economy.

Denville fitness coach and personal trainer Carey Yang has recognized the needs for cost-effective ways of doing exercises, losing weight and staying in shape depsite of budget crunch. He has launched a Do-It-Yourself Home Workout Series to address the concerns and provide affordable home workout solutions.

The DIY In-home Training System utilizes minimal exercise equipment such as dumbbells, Swiss ball, bands and tubings. Anyone can do these exercises at home or in the backyard. "Even bodyweight training can be very cruelling and very challenging," Yang says.

"Nothing is more affordable than doing exercise at home or in your backyard. It's practically nothing compared to joining the gym and the time and hassle involved," Yang says. "But people still need proper instructions to work out safely without getting injured. In addition, a structured home training program helps make sure that they have effective whole-body workouts and keep making progress."

Yang says if done right, you can have a heart-pounding workout by combining strength training with cardio exercise in one session.

Free DIY home workout videos are available at YouTube Channel under careyforfitness or www.youtube.com/careyforfitness.

"Exercise DVDs and TV fitness shows are professionally edited and commercially advertized. The trainers and models have rehearsed so many times to make it too perfect to be realistic. My videos are uncut raw footage shot right in my backyard. These are the real workouts for real people," Yang says.

C. Carey Yang is a fitness coach and personal trainer based in Denville, New Jersey. He provides in-home personal fitness training, backyard bootcamp, and wellness coaching. He is available to present wellness and fitness seminar and workshop. For more information, call 973-303-2424 or visit http://www.careyforfitness.com/.

###
Contact:
C. Carey Yang
(973) 303-2424
Carey@CareyForFitness.com
http://www.careyforfitness.com/
http://www.yourdreambodyworkoutxpert.com/

Tags: Personal Trainer Fitness Coach Bodyweight Dumbbell Workout Weight Training Fat Loss Bootcamp Denville NJ Americantowns

DIY Bodyweight Workout 2

DIY In-home Training Series - Bodyweight Workout 2

- Alternating Reverse Lunge x 20 Total Reps
- Wide-Grip Pushup x 10 Reps
- Narrow-Grip Pushup x 10 Reps
- Alternating Oblique Crunch x 20 Total Reps
- Opposite Arm and Leg Lift x 10 Reps Each Side
- Plank x 1 minute

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DIY Bodyweight Workout 1

DIY In-home Training Series - Bodyweight Workout 1

- Squat x 20 Reps
- Pushup x 20 Reps
- Mountain Climber x 20 Reps
- Curlup x 20 Reps
- Superman Back Raise x 20 Reps

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Who Do You Hang Out With?

It is a well known saying that you're the result of 5 of your closest friends. A study showed that obesity is contagious and can spread through social network, titled "Your Friends Can Make You Fat." Please the post carefully.

One subscriber said that she had challenges to get going as the people around her have been pretty negative. She made the decision to try to find new friends and colleagues who were more positive, into living a healthy lifestyle, and more like-minded.

We know masterminding is a very powerful strategy to be successful if done correctly. But she still had problems moving forward and getting focused. The intention is great but it's not answer for the long term.

Why?

I respect "like-minded" people. But many people choose the wrong types of people. Many "like-minded" people are out of shape, un-energized, even unhealthy. So if you're one of them or become one of them.

So who do I hang out with?

I hang out with action-minded people. People that are consistently moving forward, laser-focused, execute their goals and plans; who are at least close to me or one notch above me. I want to lift weight with people who are a bit stronger and better than me so that I can get stronger and better.

Here is your homework and action item: add at least one or more "action-minded" person to your life in the next 30 days or less.

You need people around you that can be a great role model for action, focus and perseverance.

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Can You Really Cheat Yourself Thin?

In the world of dieting, can you really cheat yourself thin?

It seems counter-intuitive to cheat on your diet when you try to lose weight. Don't we always advise our clients to eat clean and have an occasional cheat meal a week? But, to cheat yourself thin?

Joel Marion is a fitness expert and nutritionist and was 2001 Body-for-Life Body Transformation Grand Champion. He has a new system called "Cheat Your Way Thin" that he proves strategically scheduling cheat day can help lose weight.

Here is a 90-minute teleseminar recording that you can listen to what Joel has to say about his system. He has scientific research study and success cases to prove his system.

==> Click here to listen to the free teleseminar recording

In his system, Joel will teach how to "strategically" schedule your cheat day so that you can enjoy the "junk" foods you like (pizza, ice cream, cookies, cake, cheeseburger, etc.) and still lose weight.

I know many people have cheat meals or cheat days every week. But they do it in the wrong way by indulging, over-eating or binge-eating. They end up blowing off all the calories they've been restricting for the whole week.

They gain the weight back plus some and feel terrible. This psychological effect negatively impact their effort in losing weight and getting in shape for the long term.

As I listened to Joel's teleseminar and read his introduction, I realized that I have been doing his system for many years. But Joel has nailed it down in a complete step-by-step system.

Personally I do eat and enjoy these junk foods but on strategically timed days or occassions within my calorie budget per my goal.

Now read this sentence carefully. Every word is critically important. If you tweak it, you're going to fail.

Joel's Cheat Your Way Thin system complete the missing link in the calorie-restricting diet.

If it make some sense to you, go to Cheat Your Way Thin to check out his system. You'll be glad that you find the right cheat system that can actually works for you.

==> Go to Cheat Your Way Thin System

Enjoy your foods and lose more!

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3 Tricks for Better Eating Conducive to Weight Loss

One of the biggest traps for many people wanting to lose weight is their home and work environments.

Here are 3 tricks helping you get into the mood of eating better for weight loss.

#1 Skip the background music.
A study of Georgia State University found that listening to tunes during a meal actually increase food consumption. If you really like to listen to music, play something soft and slow. It helps you eat slow and less and feel full.

#2 Eat on pretty plates.
You might not eat less. But the chances are that you'll feel better, enjoy the foods more and feel more satistified.

#3 Turn up the lights.
Research shows that the brighter the light, the less you'll eat. Have you been wondering why you eat more when dining at dim restaurants with your friends and family?

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

New Jersey Personal Trainer Reveals the Secrets to Kathy Ireland’s Weight Loss Success

Your Dream Body WorkoutXpert(TM) C. Carey Yang of Denville, New Jersey-based fitness professional has cracked the secret codes to Kathy Ireland’s recent weight loss success by revealing his 6-Step Dream Body Blueprint(TM) transformation process in a special report.

DENVILLE, NJ -- April 20, 2009 --The average Americans who struggle with the emotions, challenges, frustrations of weight loss and gain now can learn valuable tips and strategies used by the celebrities and fitness models from a local fitness professional.

C. Carey Yang, a Denville, NJ-based certified personal trainer and fitness expert, has revealed the secrets to Kathy Ireland’s recent weight loss success. He summarizes in a special report that details the unique 6-Step Dream Body Blueprint(TM) body transformation process.

Kathy Ireland was Sports Illustrated’s Swimsuit Issue cover model three times back in the 90’s. For many people, she was “it.” “The truth is that even a fitness supermodel and celebrity like Kathy Ireland can fall off the fitness wagon,” says Yang, Your Dream Body WorkoutXpert(TM).

Ireland tells People magazine in its latest issue. “I didn't recognize the person I saw. I saw someone who looked overwhelmed, overstressed, overweight, over-everything.”

As with many busy and stressed-out Americans, Ireland has been gradually putting on 25 pounds without realizing it until her son took a picture of her and said, “Mom, you look pregnant!” That is the wake-up call.

“It’s all about lifestyle and taking time to take care of yourself, your body and mind,” Yang says. “She has been busy running her billion-dollar fashion design business while raising three children. She admitted that she’s not allowing time for herself and just let it go.”

In the interview, Ireland credited her weight loss success by enlisting her friend who happens to be a personal trainer and nutritionist, making healthier food choices, and exercising three sessions a week. Now at age 46, she looks fabulous again like a supermodel.

“Many people and my clients asked me: ‘How did she lose weight and get back in supermodel shape? What can we learn from her? What are her secrets?’” Yang says. “It is no rocket science and I have laid it down clearly in Your Dream Body Blueprint(TM) process. To succeed in anything is never a fluke. Losing weight and getting in shape is no exception. The key is to have a proven system, follow it, and adapt it to your individual needs and goals because everyone is different.”

Yang shares the highlights of the 6-Step Your Dream Body Blueprint(TM) transformation system:

1. Know what you want and why you want it.
2. Have a healthy and powerful mindset.
3. Know where you are.
4. Find the right sculpting tools.
5. Deal with expected and unexpected setbacks.
6. Get professional help.

The full special report is available at no cost by emailing Carey@CareyForFitness.com or by calling 973-303-2424. For more information, visit http://www.CareyForFitness.com and http://www.YourDreamBodyWorkoutXpert.com.

About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a health and fitness professional helping people improve their health and quality of life, build a lean, fit and healthy body. He is specialized in helping busy working professionals, business owners and parents. Yang is the creator of Your Dream Body Blueprint(TM) transformation system.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling services and to sign up for a free monthly newsletter, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.

Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: http://www.CareyForFitness.com
http://www.YourDreamBodyWorkoutXpert.com

Online Press Release Link:

http://www.prlog.org/10220765-local-fitness-professional-reveals-the-secrets-to-kathy-irelands-weight-loss-success.html

3 Ways to Save Your Bones

Osteoporosis isn't an old-lady disease any more. It's getting more common among younger women and some men as well due to lack of physical activities, poor diet and lifestyle.

One indication that your bones may be weak is a stress fracture. This could be early sign for younger women. Osteopenia is the early stage of osteoporosis but can be slowed down and reversible.

If you're suspicious of having bone problems, here are 3 ways to help you save your bones.

#1 Check your bone density.
If you're concerned, ask your doctor for a DEXA (dual energy X-ray absorptiometry) scan that measures your bone density.

#2 Diet and Supplements.
Keep a healthy diet rich in calcium such as milk and yogurt. Take calcium supplements if you want insurance. Reduce sugary soft drinks.

#3 Start exercising and physical activities.
Regular exercises, particularly weight-bearing strength training, keep your bones healthy.

Ultimately, maintaining a healthy bodyweight by regular exercises and proper nutrition will keep you bone-stong.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

The Secrets to Kathy Ireland's Weight Loss Success

Look up! Even the fitness and supermodel celebrity like Kathy Ireland can fall off the fitness wagon.

Ireland tells PEOPLE in its latest issue. "I didn't recognize the person I saw. I saw someone who looked overwhelmed, overstressed, overweight, over-everything."

Kathy Ireland on the left picture with "muffin roll" looks horrible after putting on 25 pounds without realizing it until her son took a picture of her and said, "Mom, you look pregnant!"

Now at age 46, she looks fabulous again like a supermodel on the right.

The swimsuit supermodel-turned billion-dollar business woman Kathy Ireland reveals how she loses 25 pounds and reclaim her healthy and fit body.

What are her secrets??

She enlisted the help of a friend, who happens to be a personal trainer and nutritionist. So it's important to have a support system around your goal including like-minded people (mastermind group) and professionals (personal trainer and nutritionist).

Secondly, she made healthier food choices, including cutting down on snacking and desserts. No matter what - you just can't out-train a lousy diet. So you gotta watch what you eat. This is a no-brainer.

Additionally, she exercises three sessions a week. That's right, regular exercises combining strength training and cardio conditioning help you relieve stress, build muscle and burn fat. What's new? But you gotta do it. Just do it!

Now she's almost back to where she feels her best.

She shares what she's been going through and how she overcomes stress and turn her life and body around in her new book "Real Solutions for Busy Moms."

Read more story and watch interview >>

Read the book excerpt on how the supermodel tackles parenthood, marriage, love and faith >>

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

3 Diet Plans Keeping Stars Stay Slim

The celebrities are under public scruntiny all the time - their wardrobe, relationships, makeups, and more critically - their bodies - particularly for the females. There seems to be the trend that they're constantly on the diet trying to slim.

Many of them need to keep their star power by staying in red-carpet-ready shape. Here are the 3 most common diet plans used the stars to stay slim.

#1 The Zone
Barry Sears Ph.D. devised the Zone plan in his 1995 best-selling book. Every meal is based on a balance of 40% good carb, 30% lean protein and 30% healthy fat.

It may be confusing enough to count the calories, not to mention to divide the percentages. Here is the quick check. Visually divide your plate in 3 portions. Put 1/3 with lean-protein food. Fill 1/3 with fruits and vegetables. Fill the rest with whole grains good carb. Top off the plate with small healthy fats such as olive oil, nuts or avocado.

Celebrity fans: Kristin Davis, Carmen Electra

#2 The Mini-Meal Plan
You've probably heard this before that it's not what you eat but when you eat that matters. Instead of eating on 3 big meals a day, break down the target calorie and spread out to 5 to 6 mini meals for about every 3 hours.

The advantages are that your blood sugar levels don't go through highs and lows throughout the day. By eating regularly in smaller portions, your metabolism engine will be running all the time to keep the calories burning. You'll be less likely to be hungry to get on binge eating or making poor food choices.

Celebrity fans: Angelina Jolie, Denise Richards

#3 The Natural
This is not a diet plan but an eating philosophy. The natural foods plan focuses on eating fresh, whole foods that are minimally processed, locally and organically grown, if possible.

There is really no limitation in this plan as to what to eat. But you still have to watch the total calorie intake.

Celebrity fans: Madonna, Alicia Silverstone

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3 Common Success Tips from the Best Celebrity Bodies

You've probably seen the celebrity pictures, good and bad, on the newstands or at the grocery store checkout lines.

The celebrity in great shape all has their own strategies - personal trainer, yoga teacher, personal chef or nutritionist.

Each one of them has body secret that is working for them. Here are the 3 common body secrets from the celebrity dream body:

#1 Move more, add variety and mix it up.
Stay active and try different exercises and workouts to keep them from getting bored. There are new hot fitness programs every year. Give them a try whether it's dancing, Zumba, yoga, or pilates.

#2 Watch calories, eat more fresh fruits and vegetables and stay hydrated.
The quality of calories is just as important as the quanity to stay in shape and healthy for the long term. Fresh fruits and vegetables are high in many essential vitamines, minerals and nutritients. They are nutrient-dense.

#3 Allow some treat.
Budget small treats, desserts or "cheat" meals so that you don't get overly deprived and binge on junk food when you get a chance. And you'll feel more satisfied and happy about yourself.

They don't seem to be any secrets at all. The bottom line is to find something, a system that's working f0r you.

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3 Changes to a Stronger Body

Most people go to gym, hit the treadmill, watch TV shows, and the worst - reading books or magazines. Mindless workout means less intensity and no results.

It applies to strength training as well. Most people go from machine to machine for a "circuit" training and think that they have a good workout. It may be true for beginners or deconditioned people. After a while, you got to move past beyond machine.

By the way, Cybex machines of the some sort were designed for rehab and physcial therapy. If you're cleared by your doctor to exercise without major orthopaedic or medical conditions, stick to free weight and bodyweight exercises.

There are 3 changes or variations to help you build a stonger body.

#1 If possible, use free weights with little or no support.
Granted, bench-press 235 lbs is great. But don't be suprised that some "strong" people can't do more than a few pushups or dips with their owne bodyweights. Lying on a bench doing chest press is probably much less functional than pushups. Bench gives support so that one can press more. Pushups require the whole body stabilization including strong core strong.

I challenge anyone, particularly the "strong" guys. to do pushups with weight on their back.

#2 Multi-tasking - Use your whole body.
Multi-tasking can be distracting at times. It actually may be good for your workout. When you do step-ups for your legs, you may as well do something for your upper body such as dumbbell shoulder press or biceps curl.

Now it requires more focus, balance, coordination and your muscles.

#3. Gravity is your friend.
It's the only thing that is really constant. Any movement that defies the gravity will help you train harder. It's more challenging if you're less grounded when you're exercising - so called "close kinetic chain" in kinesiology.

Think about bodyweight exercises: squats vs. jump squats or pushups vs. clapping pushups. Which one is more demanding? You got my point?

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3 Trisets for Big Triceps

A lot of people follow the bodybuilders' workout routines in the magazines and don't see any results. Most 9 to 5 working folks can barely squeeze anytime for anything, not to mention to train 2 or 3 times a day for 2 to 3 hours like bodybuilders. Train-eat-rest cycle is the bodybuilder's full-time job. It's not for the average Joe and Jane.

Superset is an effective and efficient workout plan by doing two exercises back to back with little or no rest. Triset is an advanced training schedule where you do three exercises one by one with no rest in between. You rest for the prescribed period of time only after you complete to 2 or 3 exercises.

I have elaborate the concept, benefits, program setup and many superset and triset workouts. Please visit the following links and related posts.

http://careyforfitness.blogspot.com/2007/05/superset-for-super-workout.html

http://careyforfitness.blogspot.com/2007/05/how-to-superset-your-workout-for-super.html

http://careyforfitness.blogspot.com/2007/05/superset-circuit-workout-routine.html

http://careyforfitness.blogspot.com/2007/10/super-tri-set-leg-blaster.html

Here are 3 triset workout routines for your big triceps:

Triset #1 for Big Triceps
1. Barbell Triceps Bench x 6 -8 reps
30 deg. incline, medium grip, elbows down, lower the bar only to just slightly horizontal.
2. Overhead Cable Triceps Extension x 12 - 15 reps
3. Close-hand pushups, bodyweight x as many as possible to temporal fatigue

Triset #2 for Big Triceps
1. Dumbbell Press x 8 - 12 reps
30 deg. incline, neutrual/reverse grip, elbows down, lower the dumbbells to just slightly horizontal.
2. Cable Triceps Press-down x 12 - 15 reps
3. Dumbbell Triceps kickback x 12 - 15 reps

Triset #3 for Big Triceps
1. Single Dumbbell Overhead Press x 8 - 12 reps
2. Lying Barbell (or EZ-Bar) Triceps Extension x 8 -12 reps
3. Single Dumbbell Overhead Press x 8 -12 reps (this is no typo, repeat the first exercise.)

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3 Big Lifts to Catapult Your Strength

Everyday you watch exercise TV shows, read fitness magazines or hear the tips in the gym, there seems to endless debatable exercises that promise you to get you fit in no time.

The truth is that no matter how good or promising the exercises or movements are, it takes time for your body to learn, adapt and grow. You also need to watch your nutrition.

I know most people, women in particularly, don't want to look like or train like a powerlifter. Sooner than later, you'll need to develop some basic strength in order to lift more weights that are challenging enough to your body.

The best or most basic total-body strength-development exercises are (based on barbell):

#1 Squat: for quadriceps, core muscles and overall lower body strength

#2 Bench Press: for chest, triceps, front shoulders

#3 Deadlift: for hamstrings, glutes, biceps, forearms

Mastering these big 3 lifts will help you build overall strength and muscles. All 3 exercises engage your core muscles (abs, obliques, lower back) for strength, balance and stabilization. You see, by doing just these 3 exercises, you have worked out all the major mucles in a big way.

There are variations to each of the 3 exercises. Unless you have major orthopaedic problems, most people can learn and perform them correctly or with modifications with a good trainer.

Learn these exercises correctly. Master them. You'll see your results quicker.

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3 Ways to Fall to Sleep Faster

As you may know that when you do strength training, you're in fact damaging your muscle fibers. It's through post-workout repairing process that you build your muscle.

You also should take proper nutrition and adequate rest for your body and mind to recover from heavy workout. Lack of recovery could sabotage your gains.

It's important to get enough sleep at night, at least 6 good hours or longer. In today's hectic world, we're often juggling with so many things. Lack of sleep or poor quality of sleep cut into our work, family and personal life.

Here are 3 ways to help you fall to sleep faster:

#1 Warm up your feet.
It's so true in cold winter nights. Keeping your feet warm at night helps you regulate body temperature. So put on socks or use heat pads to keep your feet warm.

#2 Eat a light, starchy dessert.
Starchy carb is probably off your limits after 8 p.m. if you're trying to lose weight. But having an empty stomach over 12 hours isn't good to your body either. That's why many people wake up at 3 a.m. feeling hungry and "savage" the fridge. So have a light starchy dessert such as dry cereal or lowfat cookies. It helps trigger sleep by boosting levels of brain chemicals serotonin and tryptophan, according to a research in the American Journal of Clinical Nutrition.

#3 Read a bedtime story.
It's particularly good for stressed or anxious people to read an engaging book or magazine article. It helps you ease into sleep.


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3 Energy Vampires to Stay Away

Just like the blood-sucking vampires, there are energy vampires around you that suck out your energy and make you feel down and worse.

We're bombarded and overwhelmed with information, good and bad, positive and negative, 24/7. I suggest you stay clear of the following 3 energy vampires that suck out of your energy and life.

#1 Stay out of negative people.
They're everywhere - could be your family, friends, co-workers, particularly in today's economic downtime and financial crisis. You may not want to break off your relationships with them. But if you start to get sucked into the negative conversation, you'll be talking down to each other. If you're not doing something about it, STOP!

#2 Stay out of media.
It's tough to totally tune yourself out. There are a lot more bad, negative news than good ones when you watch TV, read newspapers and surf online. It make you feel down and stressed. Your energy is down, attracting even lower energy. I suggest you stay current but do not glue to the news. Now you know why CNN is called Constant Negative News.

#3 Stay out of energy drinks.
On the contrary, most energy drinks in the market don't really boost your energy at all. Most are loaded with simple sugar, high-fructose corn syrup and stimulants. They may give you some temporary boost. The high blood-sugar is not energy. Then you go into blood-sugar tailspin what will mess up your energy, mood swing, metabolism and your whole system.

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3 Stress Butt-sters

It's a lifestyle in the modern society. We got everything powered, so convenient. We (or most of us) don't need to do heavy labor work to make a living. Oftentimes, we sit and sit all day in front of computer, in meetings, on the desk.

Our butts are getting really lazy to move around. Guess what, all the calories accumulate and pile on our mid section.

That in turn causes more stress to your body and mind. And stress leads to potential weight gain from cortisol and stress- eating.

Here are 3 stress-butt-sting tips in the workplace.

If your work schedule allows, take 5 minutes break every hour and do the following in order.

#1 Do 30 bodyweight air squats followed by 30 bodyweight pushups.
#1a Do as many squats as possible in 30 seconds followed by as many pushups as possible in 30 seconds.

#2 Drink a glass of water.

#3 Walk around the hallways for 3 minutes.

It's that easy to get your exercise, water intake and stress-relief in 5 minutes.

You'll feel much pumped up, rejuvenated, and relieved to get back to work.

3 Small Changes to Your Big Workout

Most people in the gym are doing the same stuffs in their routine. No wonder they don't see any results or stop seeing results after a while.

Here is a typical average Joe & Jane's routine:
- Hop on the treadmill for a few minutes while watching TV or reading magazines
- Do some Cybex machine, a few dumbbell biceps curls, pump up a few chest press
- Hop back on a different cardio machine, elliptical or bike while chi-chatting with neighbors

Here is a typical gym-rat's routine:
- Load up weight plates on the barbell for bench press - trying for the "max" - pressing until screaming and yelling to death. Almost always, they're stuck in the weight.
- Use crazy heavy dumbbell weight to "cheat" their biceps
- Abs, abs and more abs

I have provided many ways to change up your weight trainig routines. Read more >>

Essentially, you can have infinite combinations of workout routines. You shouldn't be bored by the same old workouts that don't work for you.

For beginners, these can be very confusing. Here are 3 things you can try in your next few workouts. Don't try them all, but one at a time.

#1 Change the rep range.
You'll need the weight you're using for different rep ranges. If you've been doing 3 sets of 10 reps, try 4 sets of 8 reps, 5 sets of 5 reps.

#2 Change the order of exercies.
Simply reverse the order of exercies in a workout. If you've been doing chest first followed by back, try doing back first then chest.

Also try to reverse the order of training routines in a week schedule. For example, your training schedule in a week is Chest for Monday, Back for Wednesday, Legs for Friday; try Legs for Monday, Back for Wedneday, Chest for Friday.

#3 Slow down the rep speed.
Most people are lifting weight too fast or cheating with momentum unless you're a powerlifer or Olymic lifter. Take at least 3 counts (seconds) on the returning (negative) phase. Lift for 2 counts (seconds). You'll feel much better contracted muscle tension.

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3 Nutrition Tweaks to Help You Cut Calories

Many people are "trying" to lose weight and stuck in last 5, 10 or 25 pounds. A lot of people don't know exactly what's working and why it's working and NOT.

Here are 3 quick nutrition tips that may help you:

#1 Cut your unhealthy carbs.
Cut off sugars and high starch carbs for a week and see how your body responds. Reduce your portion of food by a quarter. The best way to do this is take your normal portion of food and put back one quarter.

#2 Eat more raw vegetables.
Raw vegetables are the best source of energy you can give to your body. Eating more fresh, raw vegetables will improve your health, increase your energy level, and help you burn a bunch more bodyfat.

#3. Limit juices and sodas.
Real fruit juices may be nutritious but they're loaded with calories. Soda's are also loaded with calories. These are the hidden calories you don't realize that may add extra a couple of hundreds of empty calories you don't need. Drink at lease 1 glass of water for every 14 - 20 pounds of body-weight you now carry around, which is what your body really needs. Cut other liquid consumption down as much as possible.


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3 Motivation Boosters

The truth about weight loss is that anyone can lose weight. The truth behind the truth is that how long one can sustain the weight loss and keep it off.

The real-person testimonials in product and program advertisements are indeed powerful and inspiring. However, most show only the before and after pictures. They rarely show what happens to the subject or model after 3 or 5 years. In addition, read the fine prints at the bottom. It typically reads,"xxxx's results are not typical." What a bummer!

This is the time frame for long-term adherence of a successul weight management program including healthy lifestyle change, regular strength training and cardio exercise, and proper nutrition plan.

Many people are so fired up after New Year that could actually serve them no good. They start strong and begin to wane after a few weeks. It is how strong you finish it that matters.

Here are 3 motivation boosters that will help you put things in perspective when you're stuck.

1. Be realistic. Dreaming about the body of your dreams is exciting. Dreaming without a realistic plan is fantasy. Compare only to yourself, not the celebrities or models.

2. Shift your focus. Women, in particularly, are constantly on the diet. It's the most guarded open secret in the company cafeteria. Foods and dieting cracks are the gossips of the queen. Divert your attention in foods for losing weight to the good cause of staying healthy for youself and for your family.

3. Treat yourself. Allow your favorite treats in small portion so that you don't feel deprived. Otherwise, you may binge whenever you get a chance.


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3 Keys to Muscle Up!

There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.

In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."

Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.

If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:

#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.

Simply put,

Weight = Quantity
Health = Quality

Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.

Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.

Learn how to eat healthy in economic recession. >>

#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.

Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.

Learn how to change up your training routine. >>

#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.

Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.

Learn how to avoid overtraininig to improve performance and prevent injuries. >>

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