Diet Fitness

When it comes to setting weight loss goals, many people want to know what the best exercise program for burning fat really is. The truth is that there is no single best workout program. Whatever exercise program you use, you need to make sure that you push yourself if you’re going to change your body for the better.

Which Exercises Should You Do To Lose Weight?

The best exercise program for losing weight may include almost all types of exercise. However, in order to lose weight you’ll need to understand the fundamentals. In the end your aim should be to take in fewer calories than you burn off each day. This can be done through a combination of diet and exercise.

A lot of people begin with cardio exercises to help them lose weight. These are the kind of exercises that get your heart rate going and leave you feeling puffed out at the end of it. This could be as basic as going for a walk every day – as long as you stick to a pace that leaves you feeling tired.

It really is critical that you make sure that you have the right intensity in your workouts. This may mean making sure that you walk a little faster, rather than at your standard slow pace, until you can really feel your heart pumping. The unfortunate truth is that you do need to push yourself in order to burn calories.

Learning How To Challenge Self

The most important thing is that you learn how to effectively challenge your body. Even the best exercise program could eventually become easier for you to do, so you’ll constantly need to look at what you’re doing to make sure that your body is forced into adapting to the hurdles you set it.

How Much Exercise Do You Need?

Leading health organizations recommend that you get 5 cardio workouts in every week, for periods of 30 minutes or more. If you’re finding that difficult, then try breaking this up into periods of 10 minutes at a time. When you’re just starting out then you may need start slow and gradually push yourself harder as you progress.

The best exercise plan should also include some muscle work on top of cardio activity. This helps to make sure you’re building your muscles which will, in turn, increase your metabolism and help you to burn calories quicker.

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Soccer Fitness

According to Wiki, Fitness (often denoted w in population genetics models) is a central concept in evolutionary theory. It describes the capability of an individual of certain genotype to reproduce, and usually is equal to the proportion of the individual’s genes in all the genes of the next generation. If differences in individual genotypes affect fitness, then the frequencies of the genotypes will change over generations; the genotypes with higher fitness become more common.
There are different definitions of fitness actually means, but one common way it is described is as the 5 S’s:
speed
strength
stamina
suppleness
skill
Two other S’s sometimes associated with describing fitness are:
specificity (what do you need to fit for)
spirit (psychological aspect)
One key element is specificity, in that what you want to be fit for, determines which of these S’s has the most weight or importance. For example, a golfer would not need much speed but would need a lot of skill.
Soccer Fitness Training Tip #1

Proper warmup:
Too many coaches train their players to do static stretching while they are cold. This is one of the most dangerous holdovers from the past that is out there. You need to do light calisthenics to warm the muscles up before you stretch them and when you stretch them you should be doing dynamic stretching.
Soccer Fitness Training Tip #2

Sprint Training
Too many coaches have their players jog for miles at 50% intensity. That’s just stupid. Do you want your athletes chasing the ball at 50% of what they are capable during a game? Then why would you have them train for a subpar performance. Never sprint until you are properly warmed up. Do not do sprinting the day before a game. Always allow 48 hours of recovery before a game.
Soccer Fitness Training Tip #3

Plyometrics
Too often coaches hear a bout plyometrics and through their players into the exercises without a proper understanding of how they need to do the exercises properly. Plyometrics are powerful and dangerous. It’s important that you follow good form.
I’ll explain examples in another article.
Soccer Fitness Training Tip #4

Recovery
I cannot stress enough the importance of recovery. Too often I see coaches destroy players with their “No pain no gain mentality.” When you push your players 100% you need to give them a day off or at least do an active recovery day.
Soccer players need a combination of aerobic and anaerobic fitness due to the nature of the game and the fact that there is continuous movement with lots of short bursts of more intense activity. Some positions require higher levels of anaerobic fitness than others, some require more aerobic fitness. A midfield player, is required to cover a lot of ground during a game and needs a good aerobic engine. A striker on the other hand requires short bursts of repeated activity and requires more speed and anaerobic fitness.
One key aspect of fitness that soccerfitness.net recognizes is that each player is different and has different training requirements dependant upon their inherent physical abilities, their desire to train, age and position played. Soccer is a team sport and as such, players train together as a team. This is important for many reasons, but it also means that not all conditioning type sessions or activities have equal benefits across all players.
Where time is available to test and analyze results, it is much better if programs can be tailored for each player or group of players with the same requirements. I feel this is important from around the age of 13 and up, when the effects of training have much more of an impact. Conditioning and speed training at 10-13 years has less impact. A recent FA coaching report, suggested that players 10-12 benefit from training in that it prepares them physically and mentally for training when they are older. Their motor skills develop and they learn skills like how to run fast, as well as obvious ball skills when carrying out normal soccer skills training.
Once past puberty, speed endurance and strength, speed sessions will have more impact. Before that stage, sessions should not be too intense, involving shorter sessions with little emphasis on stamina. Plyometrics and strength building activities should be carried it with great care pre-puberty.
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Author is well versed writer of many sports articles. Author’s favorite sports are Soccer. He wants to give some tips and training through his writings to youth. He is a good researcher in finding the strengths and the reasons of success of different teams.
He has a business of Soccer Uniforms and wants to realize that a soccer fan can show his loyalty to his team by wearing soccer uniforms.

Fitness Tips For Youngsters

Fitness tips offer concise knowledge about developments in the field of health and fitness. It is a step-by-step procedure that guides one through the basic concepts and internal aspects of health. It can be defined as expert advice on how to remain fit and healthy.

Most of the fitness tips that you come across today would ask you to go for long workouts in gyms and eat only salads and get registered with various high priced health clubs. By fitness tips, most of us think that we have to completely change our lifestyle and thus most of us never bother to think about various useful fitness tips.

Morning exercises are one way of staying fit. You must make it a routine to exercise every morning. Morning exercises can be jogging to the perk and back, press ups and stretching. Set an alarm to notify you every morning and you will see how fast this will become part of your life style.

The main factors that help one lose weight are diet and lifestyle. Diet, more than anything, dictates the shape of one’s figure. With today’s rampant fast food chains, food may just be as sinful as it can be. Some simple tips on diet may help with a few instructions. What ought to be eliminated initially on one’s diet is red meat.

Humans are inherently lazy and this often makes them gain weight with each passing chronological year that goes by. The best mens health and fitness ideals come from physical activity. I’m not saying it has to be hard work.

We all know that we should drink at least 8 to 10 glasses of water everyday. Yes, this fitness tip is true. It helps wash out toxins and helps your body replenish itself. Whenever you feel hungry, it’s best to drink a glass of water before hitting the fridge for food.

First tip is to be mobile. What does this mean? As we know, teens love lounging around the house, sitting in front of the television set the whole day or burning their asses of in front of the computer and gain weight. Little by little, teens must learn how to put an end to their sedentary lifestyle.

The first tip involves stretching. This may seem minor. Or something that doesn’t matter. But, you can easily hurt yourself if you’re not stretching properly. So, before you play, make sure you stretch the muscles used in swinging your golf club.

Another great golf fitness tip is to make sure you stretch every day. Stretching will help you prevent injuries and it will help you loosen up your muscles. Which will actually help with your golf swing.

Another golf fitness tip that will help you get better at golfing is cardio training. This consists of doing exercises like jogging on a treadmill, swimming, cycling, and taking a fitness class. These exercises will help you increase your endurance level, which will help you when playing a round.

I’ll use running as an example. Let’s say you want to be able to run 10 miles without stopping. Trying to do this on your first day of running is not the way to go about it. Instead, use a gradual approach.

Read More About Fitness Bootcamps Gold Coast

Weight Loss And Fitness Tips

There are thousands like us, who everyday think that from the next day they will take care of their diet and start a proper exercise routine. But that ‘next day’ never comes; the basic problem is lack of determination and focus. We get inspiration from our friends, relatives, colleagues and all people near to us who exercise a healthy routine. It is going to be the best if the whole family exercises a healthy lifestyle as it will be more productive. We need to set certain goals then get determined and by the help of our will power, advance to complete them.

Firstly, the goals we are going to set must be achievable and practical. For instance if someone wants to lose weight, by just saying he or she will lose weight is not at all practical. But saying that he or she will lose this much weight by a certain date sounds realistic. Proper guideline is essential to get your destination on time.

Secondly, progress must be measured from time to time keeping in view if the targets are being achieved step by step or not. For this purpose a picture can be taken and all the measurements must be recorded regarding body and its performance.

Thirdly, a notebook or a journal must be kept for recording the time you spend on fitness and progress which is being made daily, weekly or monthly.

Fourthly, try to reduce the use of equipments and instruments which you used for exercising. Daily exercise such as jogging and push-ups will truly contribute greatly towards your body fitness which can’t even be achieved by spending money in dollars.

The fifth one is that you can scheduled out your body composition on monthly basis so that it will matched with the goals you have to attain.. This will show if you are on track whether and are targets being achieved or not.

Sixth one is that you can go for online search where you can find many web pages related to fitness and exercise. Also, you can subscribe for routine a magazine which gives you updates and tips once in a month.

Seventh one deals with the eating habits which have to be varied accordingly. A diet full of proteins, vitamins and essential minerals must be taken. Food must be segmented into various small meals in the entire day.

Tip number eight is that along with proper food intake the habit of drinking plenty of water must be adopted. Major portion of our body is made up of water so proper intake of water will ensure cookie diet healthy body.

Ninth one gives the idea on we should take sufficient rest for proper body development and growth as well. It act as a catalyst to attain our goals on time.

Tenth tip state that in the entire mission we have to be determined, inspired and self motivated. For this we must follow our fellow associates and keep close to them. By this we can consult them, get proper suggestion and keep on track.

How Body Type Can Affect Your Body Building Program

If you are starting a bodybuilding program it is useful to know what body type you are to determine how well you are going to respond to exercise and weight training and any modifications you might need to make to your training program. Usually it is as simple as looking in the mirror, and looking at your overall body shape to see what type you fall into.

If you are tall and skinny then this would tend to mean you fall into the group known as endomorphs. These are the classic hard-gainers and if you fall into this group and have already started weight training you will know that no matter what you do, it is very difficult to put on weight or muscle. You do have one advantage though and that as well as being difficult to put on muscle you will also find it difficult to put on fat. When you do start to gain muscle mass you will tend to notice it more and will have a greater chance of looking ripped. You may not get the big arms or chest typical of most bodybuilders but you will look muscular and bigger as a result.

The next group are the mesomorphs. Usually shorter, heavier, squat and naturally muscular. A lot of these guys will often say they only need to look at a set of weights and put on muscle. For mesomorphs a less intense workout regime will often result in good lean muscle mass gains. However, the danger is also putting on fat, and therefore it is important to have a high proportion of protein in the daily calorie intake than the endomorphs.

Endomorphs, should, ideally take in at least 2 grams of protein per kilogram of body weight daily along with increasing general calorie intake to stimulate a body building or anabolic state.

Great gains can be achieved by both body types but those with an ectomorphic body type will need to work harder in the gym to stimulate muscle growth and increase their calorie intake. Those with a mesomorphic body type need to be careful about gaining fat and may find they cycle between bulking up by building muscle and fat and then cutting down calories to lose the fat.

This article explains how knowing your body type can help you with your body building program. I discovered this when I started the Vince Delmonte Fitness program. Like myself Vince Delmonte was a hard-gainer and using his knowledge it was possible to devise a weight training program that maximized my gains by using my time and diet more efficiently.

Body Building – How to Often Should You Train a Body Part?

Research has found that after 72 hours, atrophy starts to set in on the muscles you have worked out. This begs the question… How long should I rest between training my body parts without losing the muscle tissue previously gained from my last workout? Does it mean I need to take 72 hours rest before I can workout and stress that particular body part?

If you take longer than 72 hours between working out a particular body part then atrophy will set in. By doing this you risk losing the muscle mas that you have worked so hard to gain.

Contrary to what most people are claiming out there, a muscle can recover a lot quicker than it will begin to atrophy.

Atrophy or muscle loss, is a natural state for anyone who is lifting weights in the gym as it is to gain muscle. When an athlete begins weight training their body becomes highly sensitive. So when it starts to recognize a lack of stress, the conditioned physiology will work in the opposite way and move toward atrophy just as it would toward muscle development.

Having soreness or lack of soreness is not an indication that your muscles have received a full recovery.

In fact, you can train that muscle part five hours after you have previously trained it. This expels the old body building myth that you can only train a body part for growth two times a week and three times a week for definition.

For someone who is training at peak efficiency there is much less recovery required. With a mixture of proper training and using nutritional supplements athletes can train the same body parts four times a week and attain tremendous gains.

With a proper training regime, working out and stressing a particular body part more than four times a week will be no problem.

Shane Varcoe is a bodybuilding and fitness expert. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.SeriousMuscleGrowth.com, the bodybuilding and fitness authority site and sign up for your FREE report titled “Avoid The Top 20 Ways To Screw Up In The Gym!”

American Body Building Like Arnold Schwarzenegger

What you eat will affect your overall body building performance. It is also important to have enough rest and sleep. When you combine both of these, you are ensured that you are able to achieve your goals. You need to create your own workout plan tailored to your own body’s needs. You have to find how your diet and sleep patterns affect your overall goal.
We have to learn to eat large quantities of carbohydrates before a major physical exertion in order to store up energy. For example, some marathon runners carb up on spaghetti the night before a race but it is good to know what carbohydrates are good for the body and know what type of carbs to cut back.
It is important and healthy to have enough sleep and rest otherwise it can hinder you from building and keeping muscle. Therefore sleep is also very important to stay fit and healthy to achieve a better build physique.
Eggs, fish, meat, poultry and dairy products are good for body building. It is quite necessary to keep the goal of eating only protein nutrition for body building under close scrutiny. The finest diet and nutrition for body building is vegetable protein, for example, cashew nuts, walnuts, almonds, sprouted legumes, flaxseeds, sunflower seeds and beans like fava beans and lima beans.
Supplements, vitamins, and energy drinks are also good for building muscles. Some of these all sold in groceries and pharmacies. These are made in the most conducive environment so you are ensured of getting the best quality products. Normally, the body building companies that produce these supplements, have to provide certificates of authenticity to ensure best quality before they are passed on to consumers. Today, other than gyms, many other multi-level marketing companies also carry such products. As they do not advertise, most of these direct selling companies offer a very competitive price compared to outside markets.

For more information on body building, please log in to http://www.bodybuildingsecretsrevealed.net
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Body Building Tips and Tricks

body building
by aplumb

Lots of people think that body building is way too hard to do. This is most likely because the majority of the publicity goes to people who enjoy lifting tons of weights and who like to show off oversized muscles–which might not be something that you are interested in doing. The truth is that when you approach body building correctly it is a fantastic way to better your health and increase your energy and stamina. It works on all of your muscles and you stay fit. Body building is best enjoyed when you do it in conjunction with eating right and making good lifestyle decisions. Here are some helpful body building tips and tricks to help you learn how to body build properly.

Once a week is the minimum that you should work on your muscles. When you are starting out, it is a good idea to plan your workouts in advance. You need to do this to ensure that your muscles are given the proper amount of attention. As you get better you can switch your workout routines around. Many experienced body builders plan out different routines each week. This helps them to get the correct amount of exercise and allows them to keep the workout routines interesting. For some people, getting into a rut is what kills their dedication to their sport.

Body builders need to take in a lot of protein. It is very important that you get enough protein so that your muscles will be able to build back up correctly after you work out. Many body builders add protein powders to their food to make sure that they get the protein that they need. You don’t have to do this when you are a beginning body builder. Eating a well balanced diet should be enough when you first start out. If you start to really enjoy the sport and get into it you might consider using protein additives to help your body make up what it lacks in the fiber. You should ask your doctor about the different types of protein powder.

It is important to warm up all the way before you start your workout. You need to stretch all of your muscles out before it will be safe to start doing your lifting (or other types of exercise). Warmed up muscles are not as susceptible to injury and tears. It is much easier to exercise a muscle that has been stretched and warmed up than a muscle that has not. Cold muscles are resistant to exercise because they are stiff. Exercising strains your muscles which is easier to take if your muscles are warm and loose. You don’t need to do a particularly long warm up, but you need to make sure that you stretch all of your muscles out.

Body building can be a very worthwhile activity. It can help you increase your health. It can keep you in shape. Stamina and endurance are built well with this sport.

It is important that, as you work to get stronger and have better muscles, you take specific steps to protect your health and your muscles from deteriorating. If you take the proper steps to protect yourself there is no reason that you shouldn’t have great success with your body building endeavors.

I hope you enjoyed this article and found it motivational to get you on the road to losing belly fat and building a new body.

Prolific Men Fitness Tips

There is no denying that men are conscious about their physical and psychological fitness always. The truth of the matter is that competition has been raised up among the men these days. That is why they have to adopt those routines which not only enhance their self earnings but also boost up their body fitness lastingly. More pleasingly, the beauty competition has been perked up amongst the young and juvenile men in the world today. The fact of the matter is that they not only want to get a natural beauty and also want to become famous stars in the world. This has risen up the women’s attention immediately because they are huge fans of the most gigantic, lustrous, hot and sexy men. Therefore we cannot deny this reality that women are the most passionate lovers of fashionable men. If you want to attract the women’s attraction, then you will have to adopt a holistic fitness routine as soon as possible. Please read below: The very first physical fitness task for the men is to do a regular exercise early in the morning daily. What type of exercise do you need really? Well there are many exercises and workouts out there but nothing is a more unique and compatible than aerobics at all because they involve all those exercises and workouts which are considered pivotal for your holistic fitness at all. Do you know about these aerobic exercises? If not, they are typically consisted of bodybuilding, swimming, weight lifting, cycling, skate boarding, dancing, stretching, yoga, football, basketball, ice hockey, marshal arts, kick boxing, and so on. Therefore the most wonderful advantage of doing aerobic workouts in the training fitness centers is that they will not only provide you a gigantic piece of physical fitness but also give you a sheer piece of psychological strength too. More stunning, they would enhance your metabolic systems and skin beauty resiliently. Further you would be able to develop abs due to aerobic workouts. The more you do aerobic exercises the more you will have the chances of developing abs muscles. When you are able to develops, you would be surely able to attract the eyes of hot, sexy and lustrous ladies immediately. They will not feel any kind of hesitation to become your girlfriends or even life partners. Finally if you want to get a holistic fitness and want to make women your huge fans, then you will have to stick to your body building and muscle building tasks on the gym on a regular basis because women are colossal lovers of muscular men. Add to that, you should pay a close attention not only to your diet routines but to your sleep as well. In short, those men fitness tips are prolific tips for the men by any means. So please keep on following our artfully prescribed men fitness tips all the time.

In this article you will get an overview of men’s health tips and will also get useful information about penis enlargement pills.

 

Kiss Body Building Workouts Goodbye!

body building
by rat s

I walked out of the locker room at the gym yesterday only to hear a gym regular telling one of her cronies that she was going to train biceps and triceps that day.

I couldn’t help but feel sorry for this wannabe.

Every day, she, along with her parakeet-legged hubby and his overflowing love handles, slop their way through some inept combination of a body part workout, marked by isolation movements and their ongoing love affair with the cable machine.

This day was bound to be no different. I mean, don’t you have to actually have a set of triceps before you devote an entire workout to upper arm mass?

I was willing to give her one last shot, though.

Maybe she and that lug of hers were finally going to prove me wrong and open up with some weighted dips or close-grip bench presses to awaken those feeble, malnourished pea shooters.

How about some close-grip chin-ups to really stimulate those biceps that appear to have been on a ten-year slumber from countless sets of cable curls?

Not a chance.

A brutal set of lying triceps extensions, followed by a gut-wrenching set of French presses must have set those babies on fire.

Oh no, they weren’t done yet. They proceeded to pump out some heavy duty concentration curls, and they really hit a grand slam with some dynamite preacher curls.

Sadly, like many around them, this delusional duo actually considers themselves hardcore.

Nice Try, Wet Wolf!

“That looks like a very good arm routine to me. In fact, my current arm workout looks a lot like that!”

First of all, rose petal, you have no business devoting an entire workout solely to arms. You haven’t earned that privilege yet. That’s for seasoned Figure vixens with a very solid foundation of muscle.

Second of all, every exercise listed in that pitiful workout is performed sitting or lying down. Seriously, would you like me to get you a pillow and a blankey so you can take a nap between sets?

It’s no wonder you look like a cross between a Hawaiian Tropic bikini model and a yoga instructor.

“Not so fast, Wet Wolf! I lift weights five days a week!”

What are you doing at the gym all five of those days, may I ask?

I don’t know what you’re doing, but I do know what you aren’t doing – physique transforming compound movements that’ll illicit a profound body composition shift.

And yes, that’s something you’re sorely in need of. In one of my previous articles, I told you that unless you were under 18% body fat you had no business counting macronutrients or calories. All you needed to be focused on was eating clean, whole foods and exercising.

Well, I’ve got some news for you: The same rule applies here.

Unless you can do at least five chin-ups and fifteen push-ups, you have absolutely no business doing cable flies.

If you can’t do twenty below parallel single-leg squats, then you’re banned from the leg press. (Well, you shouldn’t be doing the leg press anyway.)

You see my point, though. Far too many antsy females follow a ridiculous workout from some women’s fitness magazine they snatched off the shelf at the local grocery store as they ran in to grab a plate of Santa cookies with sprinkles and jimmies for the office Christmas party.

Then we have the ladies who think they’re advanced after nearly three months of consistent weight training who do a body part split like your typical clueless gym rat. You’ve seen it (or maybe even done it); the one that goes something like biceps and calves, abs and back, shoulders and triceps.

So, how come body part splits are so wrong for females, anyway?

I’ll tell you why.

Females have a dramatically lower strength ceiling than males.

If a male has several years of weight training under his belt and has attained above average strength levels, then training upper and lower body in the same training session would detract from one another, as opposed to performing training sessions exclusively for each.

Therefore, because of the naturally lower strength ceiling, a female can experience all the positives and none of the drawbacks of a total body training session.

Another reason for females to be pro-total body training is that they’re predisposed to higher body fat levels than males.

When you train your entire body, you create a much greater energy turnover and metabolic disturbance. This leads to a substantial energy deficit, sparking fat loss.

Best of all, this provides females with that coveted elevated heart rate they long for. Brief recovery periods are less taxing on the nervous system when supersetting upper body movements with lower body ones.

However, total body workouts containing supersets are far more taxing on the respiratory system.

Think about it; instead of repping out sets of ten squats with a nickel on each side because you’re only resting thirty seconds between sets, why not really ignite that cardio-pulmonary system by raising the weight on the bar? Add an extra two reps to each set, increase your rest between sets a bit, but do an upper body movement in between each set of squats.

“Hold on, Wet Wolf. I think I heard you say before that it was silly to try to use weight training as the sole purpose of increasing heart rate with brief recovery periods.”

It is, if you do it every time you step on the weight room floor.

That’s the great thing about total body workouts for females; they can be used to build muscle just as easily as they can be used to torch fat.

For the wannabe who needs to build some strength and muscle, or the Figure Athlete who wants to burn off some fat in order to reveal her polished, rock solid, lean physique, the total body workout meets your needs.

Wet Wolf’s Total Body Workout

Let’s take a look at each day of the workout and what it entails.

Monday: Strength

A1) Band-assisted chin-up

Sets: 5
Reps: 5
Rest: 60 seconds

A2) Front squat

Sets: 5
Reps: 5
Rest: 60 seconds

B1) Standing dumbbell shoulder press

Sets: 5
Reps: 5
Rest: 60 seconds

B2) Single-leg dumbbell deadlift

Sets: 5
Reps: 5
Rest: 60 seconds

C) Ab wheel

Sets: 5
Reps: 5
Rest: 60 seconds

Wednesday: Hypertrophy

A1) Low-incline dumbbell bench press

Sets: 3
Reps: 9
Rest: 60 seconds

A2) Sumo deadlift

Sets: 3
Reps: 9
Rest: 60 seconds

B1) Single-arm dumbbell row

Sets: 3
Reps: 9
Rest: 60 seconds

B2) Bulgarian split squat

Sets: 3
Reps: 9
Rest: 60 seconds

C) Crocs

Sets: 3
Reps: 9

Execution: Place a plate wrapped in a shirt or towel under your toes while in a push-up position, internally rotate your humerus, and “paw” yourself across the floor.

Friday: Fat Loss and Endurance

A1) Single-leg squat

Sets: 2
Reps: 20
Rest: 60 seconds

A2) High-incline bodyweight row

Sets: 2
Reps: 20
Rest: 60 seconds

B1) Steep-angle push-up

Sets: 2
Reps: 20
Rest: 60 seconds

Execution: Perform the push-ups on the bar in a Smith machine or squat rack.

B2) Single-leg hip pop-up (with one foot elevated)

Sets: 2
Reps: 20
Rest: 60 seconds

C) Stability ball crunches supersetted with stability ball V-ups

Sets: 2
Reps: 20
Rest: 60 seconds

That’s it.

“But what about my four-times-a-week cardio obsession?!”

Hold on, Skippy! First of all, the Friday workout is going to have you gasping for air worse than when you popped out of the water after your older brother dunked you at the local swimming pool.

If you don’t believe me, just wait and see.

I’ll allow one other day per week for general anaerobic conditioning for the skinny, no-muscle crowd and two additional days per week for the fat loss seekers.

Anaerobic day: jumping jacks for 30 seconds, mountain climbers for 30 seconds, rest for 30 seconds

Perform that five times through and add an extra wave each week. The goal is to eventually survive twelve rounds.

Totally Sexy

I don’t care how hardcore you think you are or how big of a newbie you are, you can, and will, make solid gains if you follow this routine for a good four weeks.

So, now you know a vital component to your success. Take advantage of it and change your physique.

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