When you got a sixpack. You are a model. Gallery Photos Fitness Model

 

Hiphop can build your tone abs

 

More flexing more muscle

 Exerside make you look younger !

 

Warm-up before exercising

A warm-up is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares the body mentally and physically.

Dana linn Bailey - Fitness Model

Ultimate Butt Fitness For Women

As a substitute of performing fitness in general, I have resolved to hit on the number just one space that females complain about and create a exercise routine... I get in touch with this the Butt Health and fitness.
It will not issue if you have also very much junk in the trunk or if you have no bottom at all. The work out assistance right here will benefit you arrive out on leading with a bottom that you want to reveal off in restricted jeans!
It doesn't issue which butt dilemma you have, the resolution is the identical... making a exercise session geared in the direction of tightening the butt muscular tissues and losing weight. That's what resistance schooling will do. To begin with off it is heading to melt away off calories and put together muscle. For every bit of muscle mass you add on, your entire body will turn to your unwanted fat to continue to keep it balanced and glad.
So the bottom line: Get off the treadmill and into the fat home. Jogging and other forms of cardio are a superb piece of the butt fitness puzzle but it is really not the reply. Primarily if you are going from not a thing to attempting to have a round butt! Cardio is wonderful for heart well-being, lungs and some body fat burning (when done appropriately) but you'll find it not a muscle mass builder so it is not going to lift and form your tush. And in truth cardio can really job against you by lowing your lean muscle mass... which is why it is so necessary to know the authentic way to get success.
All around the community: This is a awesome lunge! Stand with ft jointly and action into a ahead lunge, push with the front foot again to begin the process of and lunge to the facet. Return to begin the process of, lunge backwards and once more to start and very last lunge to opposite side. Repeat with the other leg. Go for 2 sets of 10 reps.
Squat jumps: Jumps are superb for unwanted fat burning and muscle toning. Stand with ft shoulder width apart. Decrease down until your tush hits the back again of feet and jump up as excessive as you can. Return again down and repeat. three sets of twelve reps.
These four physical exercises will assistance blast unwanted fat calories and tone your legs and additional especially your butt.

Summer Kalish with Muscular Body

Women's Fitness

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Everybody understands that our bodies have routine training. It is not only good for dropping those unwelcome kilos but it also assists maintain a healthful body excess fat and boosts our metabolic process. It also strengthens the muscle mass and bones. It builds stamina and endurance, which are appropriate for folks who have hectic lifestyles. Everyone is familiar with that it is a quite essential element in our daily life that must be undertaken by all. Regretably, not all of us do these, and with all sorts of good reasons! Lots of of us would rather sleep than exercising - a sad matter of actuality that we all are acquainted with.
The adhering to hints are incredibly effective in retaining human body weight, mainly for women. Ladies are additional susceptible to osteoporosis, between other details, and this is why training is particularly advantageous to them. A ton of girls are also below great strain to sustain them alluring and amazing so incorporating some of these strategies into their life style would be awesome for them.
Commonly, it is ideally suited to activity 2 to 3 days a week for 20-60 minutes. For some, this may well be good but for many, this is practically difficult. The demands of household, job, and pals will absolutely maintain you absent from the gymnasium. Still, it is necessary to preserve the commitment and just adjust. You may perhaps be concerned that your health and fitness routine is not plenty of. In truth, you are carrying out additional physical fitness than what most folks are carrying out. Just retain the tempo and if likely, improve it steadily more than time.
Lots of females tend to lean in direction of cardio workouts but the best way is to do lifting of weights initial. The benefit of carrying out lifting initially is that physical variations will be visible in a issue of months or weeks. Yet another aspect to retain in head is the coronary heart rate. The standard recommendation is to do working out 75-eighty% of their optimum heart rate. Lots of gals are unaware that they are using just 50% of their heart rate so it would be most beneficial to keep an eye on it. A unit can be attached to the entire body or search for gym tools that will come with this function for you to use.
As with any endeavor, commitment and discipline are continually the keys to achievement. Surround yourself with folks with similar things to do or give all by yourself some pep talk.
Jogging clubs and other health and fitness clubs will preserve you in the mood and also open your social lifestyle to many people with identical plans in head. Assessing on your own will generally give you a boost in self confidence. We all fully understand that everyone requires a small self-esteem so do not be shy in providing yourself some phrases of confidence or encouragement.

Next Step Fitness

I'm Back! Finally! For those of you who do not know, I opened my own personal training studio in our basement called, Next Step Fitness! Things have been going really well and my business continues to grow everyday :) I meet new cool people and get to share in their success of meeting their fitness goals!

I am in the process of getting my website re-designed as I am not the best at creating a web site. I hope to have it up and running in the next month. The company I am working with wants a lot of extra money to include a blog on the site, so instead I will put a link of my blog here on blogspot on my website :)

Please feel free to comment or ask questions at anytime. I am going to try to get into a habit of writing on here often to update you on things going on in my life and with my gym. When I get more organized I am planning to discuss certain themes/topics with you that are of interest or even just important topics that need to be discussed. So if you have any topics you would like to be addressed, please let me know! :)

This is a big year for me as most of you know that I still officiate hockey. I have been selected to officiate the 4 Nations cup in St. John's Newfoundland and the Women's World under 18 Championship in Stockholm, Sweden! Not to mention that Nathan and I booked a trip to Mexico during Christmas :) The Championship in Sweden starts Jan 1st and therefore I will have to leave early from Mexico to make sure I will be able to fly out of Canada to Sweden. Nathan will be flying out to Sweden Jan 1st as well :)

Again, I will be hopefully updating you often with news and updates. I hope you all are going great and I am looking forward to hearing from you and keeping in touch!

Gina Carano Muscle and Fitness Photos

Girl in a fitness center

The guys at my gym still ask me how I managed to hook up with "Anna Kournikova."

No, I didn't actually sleep with that unbelievably hot Russian tennis player who is also a worldwide sex symbol. But there WAS a girl at my gym who looked JUST like her -- so much so that we all referred to her (behind her back) by that nickname.

And we ALL would have crawled a mile over broken glass to date her! This girl was BEYOND hot, and she was Russian, too (with a super-sexy accent). So let me explain how it went down, and give you some tips on how to approach a woman at the gym.

 

First, very few guys have any clue about how to approach a woman at the gym -- and so they don't even try. They think it would be weird, or awkward, to approach her while she's in the middle of a workout, or cooling down and getting ready to leave.

They figure she's in her own "zone," focused on her exercise, and not in the mood to have some stranger walk up and start talking to her.

The funny (and ironic) thing is that most of the guys in the gym are there because they want to make themselves more attractive to women! They're getting in shape and building up their muscles because they want girls to notice them.

And yet, when they're actually IN the gym, they think the women there are somehow "off bounds."

(Actually, nothing could be further from the truth. Hot girls LOVE going to the gym in their sexy outfits, so that they can get attention from guys and hopefully meet someone.)

The dudes who stand there holding barbells, wondering about how to approach women at the gym, are missing out on GOLDEN opportunities. So if you want to know how to approach women at the gym, I'll tell you how I was finally able to score a date with "Anna" and get her back to my place for a "private lesson."

 f there's a girl at your gym that you want to talk to, wait until she's deep into her workout session. Don't try to talk to her when she first shows up, or when she gets on the Stairmaster ten minutes after arriving.

Let her work up a sweat. This means she's feeling good and her brain is releasing endorphins (our natural pleasure chemical.) Technically, she's actually feeling a bit "high" at this stage!

And if she's been working out hard and could use a break, she'll welcome the chance to chill out for a minute and talk to you. (IF you approach the right way, of course.)

So here's the gym approach that I used with Anna (as she was doing her stretches after a hard workout, causing every guy in the gym to stop and stare):

"Hey, let me ask you something real quick. You look like you keep in good shape, and my friend Jennifer just had a baby -- I'm the baby's godfather, and he is soooo adorable -- and anyway, Jennifer really wants to get back in shape and lose the weight she gained from her pregnancy. Do you know any trainers you can recommend? Or maybe some exercise classes?"

This approach worked on several levels. First, I did not ask permission. I didn't say, "Excuse me, do you mind if I ask you something?" Screw that. Never give a girl a chance to say no to you. Jump right into it.

Second, I mentioned how I am the godfather to my friend Jennifer's adorable baby. As a woman, I'm pushing some of her emotional buttons. If I'm a "godfather" to an infant, then I must be a sensitive, loving, protective guy.

Third, I threw out a specific QUESTION that is easy for her to answer. She's a hot chick who works out a lot. Naturally, she wants to share her knowledge on this. So she starts talking about the best way to get my friend Jennifer back in the gym...

And from there, now that I'm "in the door," I simply need to use the right conversation tactics to BRIDGE to other topics and build a connection with her.

We spent the next 15 minutes chatting and laughing, then I used a "stealth" move to get her number and suggest a place for us to meet on Friday night, and the rest is history. Knowing how to approach a woman at the gym is actually quite simple, when you use the right tactics.

Nicole Rollolazo Body Building Female Fitness

Here is another picture of the beautiful Nicole Rollolazo.

Nicole is a professional fitness competitor and personal trainer based out of Los Angeles.

As far as her contest history goes.....

2003 IFBB Arnold Classic And Internationals (9th)

2003 IFBB Night Of Champions (13th)

2003 IFBB GNC Show Of Strength (11th)

2004 IFBB New York Pro Fitness (14th)

2008 IFBB Houston Pro Bodybuilding, Fitness and Figure Contest (7th)2008 IFBB 15th Annual Sports/Fitness Weekend and Europa IFBB Super Show (8th)

Cardiovascular Exercise Weight Loss

Cardiovascular exercise is the epiphany of weight loss and creating a healthier you. It works the larger muscles in the body and boosts your oxygen while improving your circulation. You can tailor a work out plan to fit your needs and schedule and a key note to remember is to lose one U.S. pound, you have to burn 3,500 more calories then you take in as food. It isn’t a secret that you lose weight by burning calories; the highest amount burned is normally during a high intensity cardio routine.

Types of Exercise
Low Intensity Cardio Workouts
These workouts are geared towards burning fat. These workouts allow you to monitor your heart rate to insure you are reaching your ideal level. They are normally slow and steady, and include the following:

• Long duration (45min-1hr)

• You burn fat for energy not carbohydrates.

• Low risk for energy.

• Less wear on bones and joints.

High Intensity Cardio Workouts
High intensity challenges you to push past the normal. You are getting a high impact workout geared towards burning fat and fast. These workouts allow you to focus on burning more calories then food you eat.

• Short Duration ( 20min-30min)

• Interval training

• You burn a lot of calories and increase your metabolism throughout the day.

• High risk for injury.

• More wear and tear on bones and joints.

Comparison to other types of exercises for weight loss
Before considering any workout you have to define your fitness goals. The best thing about cardio is that you have a wealth of choices in any workout you do. Dabble in a few different things to figure out what fits you the best.
If you are looking to burn fat fast and lose weight then you will have to implement high intensity cardio workouts into your life. The only benefit to high intensity cardio is the fat burning, you stand a higher risk of injury and people need to keep that in mind; that’s why you have to it in intervals.
Low intensity workouts are slow and steady and should be done if you have issues with your weight or with your joints and bones. These exercises are safe and have a very low risk for energy.

Effectiveness
Walking (low intensity)
This is one of the best beginning cardio workout routines that you can begin. You will literally walk the extra pounds off of your body and feel noticeable improvements in your daily life. With walking you have the benefit of choosing the environment and the intensity. You can walk indoors on a treadmill, in place, outdoors, up hills, malls…virtually anywhere and anytime.

• Walking 2-4 mph for 45 minutes will burn anywhere between 155-452 calories.

• Walking uphill for 45 minutes at a brisk pace can burn 452-686 calories.

• Noticeable health improvement within a few days.

Calisthenics (low intensity)
You can combine the calisthenics you like the most and create a fun, action packed, calorie burning, weight losing workout anyplace. You are going to burn baby burn, and better yet you will work your entire body. Some examples of calisthenics are: jumping Jacks, sit-ups/crunches, weighted cable ball crunches, side bridge, pelvic thrust, v-ups, jack knives, air bike, and push ups to name a few.

• When performed vigorously for a 15 minute time frame will burn 76-137 calories.

• Effective results are increase in endurance and strength.

• Muscle toning

Elliptical Trainer (low/high intensity)
Is one of the best pieces of equipment that you can use in and out of the gym. It gives you a complete cardio workout and dependent on how hard you work you can burn double the calories of any other piece of equipment. With the elliptical you will be able to move your arms and legs and can adjust it for incline or flat. You will work your inner and outer thighs, legs, arms, and sides. The calories you burn will be worth every minute that you focus on this high calorie burning machine.

• One 45min-60min workout on an elliptical trainer can burn 580-773 calories.

• Effective weight loss.

• Offers optimum weight loss with low injury risk.

Hisae Watanabe

And here is the lady that handed Satoko Shinashi her first loss, Hisae Watanabe.
Hisae was born on October 21, 1980 in Tochigi Prefecture, Japan.
She has been competeing since 2002 and is a former DEEP Ladies' Lightweight champion with a MMA record of 19-6-0.

Does Exercise Affect Your Menstrual Cycle?

For women, PMS or Pre Menstrual Syndrome often have a profound influence on daily activities, including in your diet and exercise routines. PMS symptoms vary among women. Classic symptoms of PMS including water retention and bloating, irritability, appetite changes, pain, and your energy levels rise and fall. Simply put, one or two weeks before the menstrual period, you will become lazy to do a hard workout or keep a healthy diet. At that time you want to eat chocolate, ice cream, and pizza while lying on the couch, which of course it will mess up your diet program. Well, how can you continue to diet and train well when facing today?
In the days before menstruation, usually your practice will decrease performance. However, some negative effects of PMS can be minimized by knowing your exact steps. Here are some factors that need your attention:

    Body Metabolism
    One of the most important factor that you should take into account if you're dieting to lose weight is to increase your metabolism and keep it active. But the menstrual cycle also affects your metabolism. During the luteal phase, 1-2 weeks before your menstrual period, then your body will experience a drastic increase in your metabolism, so it will burn more calories and more quickly in your body. At this time, most women also experienced increased appetite, so that eventually more calories they eat than they burn. So make sure you keep eating healthy foods during this period.
    Increase in Weight Loss
    Another of the biggest complaints in this period was an increase in body weight. This is perfectly normal because of hormones in women, especially estrogen, will lead to excess water retention in your body. To help reduce water retention in your body, avoid salty foods or high bernatrium.
    Exercise Plan
    There are some additional considerations in developing your workout plan, because it is associated with your menstrual cycle.
        Your body temperature will increase during the luteal phase. So, if you do intense exercise, which also increases body temperature, you may be uncomfortable, and therefore you can not maintain a very high intensity exercise.
        Your tolerance for pain will be higher during the follicular phase, ie after the menstrual period. So you can train harder during this period.
        Carry excess water during the luteal phase will also affect your exercise performance, especially if you put your practice run in the menu. Additional "burden" would make you feel as if train harder than usual.

Gina Carano Fight Girls

Gina Carano Fight Girls

You can see Gina Carano on the " Fight Girls" soon.

10 Facts About Exercise What Women Should Know

 








Exercise is one important key to staying healthy. Benefits of exercise is great to keep the body healthy and fit and reduce the risk of diseases such as heart attack, stroke, or diabetes. High workload often leaves you can not exercise regularly. Even for women who would rather spend time as a housewife, often feel lazy to exercise.
Here are some facts about exercise that can help you understand the importance of regular exercise to make the body stay healthy and fit, it also helps motivate you to exercise:

    A study recommends to do brisk walking for 3 hours or more in one week. This activity can reduce the risk of coronary heart disease to 65 percent.
    As many as 25 percent of adults in America, with the largest percentage of whom are women, lack of physical activity every day. After the age of 44 years, more than 30 percent of the women decreased their activity, and at the age of 65 years, this percentage rose nearly 35 percent. Then at the age of 75 years, 50 percent of women are very less physical activity.
    Only about 22 percent of American adults who exercise diligently, they do exercise at least 30 minutes, 5 times a week, but only 15 percent are capable of performing regular exercise.
    Do not mind your fitness condition is not good now, you can start practicing on a regular basis so that your fitness level increases and you become more healthy.
    Adding movement to your daily activities can improve your fitness. For example, if you are quick five-minute walk from the car park to the office, then walked up and down stairs for 10 minutes, and the streets for 10 at home, means you have been practicing up to 30 minutes in the day.
    Women who suffer from heart disease or arthritis actually have benefited from sports daily basis, ie increasing their fitness.
    Fitness consists of four components, namely the body's ability to use oxygen as an energy source, called cardiovascular fitness, muscular strength and endurance, flexibility, and body composition.
So the conclusion is:

    To run all the components of fitness, you need to incorporate aerobic exercise in your exercise program, so it will increase your heart rate.
    Brisk walking will burn calories as much as you do jogging the same distance.
    Feel the increase in fitness and stamina once you start applying this regular exercise in your lifestyle.

The Best Cardio Exercises For Creating Beautiful Buttocks

Many people use cardio exercise machine to burn calories, build stamina, reduce stress and other benefits, including tightening the buttocks. Yes, many women want to have a nice ass. So, it would be better if we know which cardio machines are the most influential in this aspect. Is the treadmill, elliptical trainer, stairmaster, stationary bike or rowing machine?
According to the invention, the following were the results that show how much glute muscle or buttock muscles are activated by different cardio machines:

    Treadmill (jogging): 48.9% active glute
    Elliptical: 32.6% active glute
    Treadmill (walking distance): 24.3% active glute
    Stairmaster: 24.0% active glute
    Recumbent Bike: 6.0% active glute
The treadmill is still the winner. However, if you want to use the elliptical trainer or exercise bike for your cardio, rest assured, here are some tips to guide you in your ass train more:

    Jogging: The foot touching the ground with the heel, then followed by the soles of your feet.
    Walking distance: When using the treadmill, add the slope. If you walk outside the room, try walking sideways: this will train your ass from different angles.
    Elliptical Trainer: Santaikan your hips slightly backward so that the butt sticking out, and push with your heels as much as possible.
    Cycling: Use a bicycle in an upright position. Then sit a little further back seat and focus on pushing the pedal firmly. If you spin, stand up and pull your buttocks protrude backward when your body forward.
    Stairmaster: Bending slightly at the waist and take greater steps, as if you ride two at once. Remove the rails, forcing their buttocks to take part toughest task of stabilization.