Have huge muscles in a week

hello friends,
i would like to introduce you all with a new work out which a trainer told me while i was in texas. here are some of those famous workouts.

TAP WHEN YOU SQUAT Experts agree: The squat is one of the best muscle builders in a man's portfolio because of the number of muscles the exercise engages. Experts also agree that most lifters perform it incorrectly. Namely, they don't squat down far enough, nor do they place the emphasis on their glutes by anchoring with their heels. This means the glutes are never fully engaged. New York Cityâ€Ã‚“based trainer David Kirsch, C.S.C.S., author of The Ultimate New York Body Plan, offers this solution: Stand in front of a weight bench. Squat down until your butt touches the bench, then immediately press through your heels back to the starting position. Using the bench forces you to squat all the way down until your thighs are parallel to the floor, so the exercise will yield better results.
GIVE 'EM A SQUEEZE As you prepare to lift, contract the muscles you're working and keep them that way throughout the entire move. "You won't be able to lift quite as much weight, but your muscles will be doing more work overall, so they'll grow," says Sam Iannetta, C.P.T., owner of Functional Fitness and Wellness Centers in Boulder, Colorado. "For instance, on the bench press, imagine you're trying to bring your hands toward each other but don't move them at all, so your pecs are squeezed together. You won't believe the pump."
BRING THE SITUP BACK FROM THE DEAD "Men spend entirely too much time doing crunches, which involve only a 30-degree range of motion—way too small to build much muscle," says Patrick Hagerman, Ed.D., C.S.C.S., a professor at the University of Tulsa. "If you want to build your abdominals, do a full situp. Your abs spend more time working dynamically under tension, so they'll grow bigger and stronger. Full situps also strengthen the hip flexors, which can get pretty weak if all you do is crunches." (To improve your crunches, add a Swiss ball. See below left.)
To do situps right, lie on your back with your feet flat on the floor, knees bent about 90 degrees, hands clasped lightly behind your head, and elbows out to the sides. Tuck in your chin, contract your abdominals, and roll all the way up until your chest nearly touches your knees. Then slowly roll back down.
THINK MARINE TRAINING, SIR Ditch the heavier-is-better mindset. "Before you rush to pick up bigger, heavier plates, ask yourself, Do I want to look like a giant Olympic powerlifter or a totally ripped Marine?" says Iannetta. "Being able to bench 300 pounds doesn't necessarily mean you'll look good with your shirt off."
Want a guaranteed beach-ready body? Do more total work with your muscles. "Our armed forces look awesome because they're doing 150 pushups a day," Iannetta says. "Volume ultimately gives you better size and shape than going heavy."
Determine your optimum volume—the total work you do in a workout—by multiplying weight times reps times sets. For example, if you do three sets of 10 curls with a 50-pound bar, your biceps have done 1,500 pounds' worth of total work. Now suppose you do three sets of 20 curls with a 40-pound bar. That's 2,400 pounds' worth of work—a 60 percent increase in overall load.
To sculpt like Michelangelo, Iannetta recommends reaching into the 18-rep range. But keep the weight heavy enough to be challenging. Your muscles should still feel fatigued (although they won't hit failure) at the end of each set.
LOSE THE BENCH By working while standing, you involve more muscles and burn more calories, says Douglas Lentz, C.S.C.S., director of fitness for Summit Health, in Chambersburg, Pennsylvania. "Except for a few sessions devoted to increasing mass, our athletes do almost everything standing," he says. "It engages your core, so your total strength increases."
A classic example is the bent-over dumbbell row. Most men lean over and brace them-selves on a bench, then perform the exercise with one arm. Instead, assume a wide, stable stance and bend from the hips, keeping your back flat—and don't use a bench. Perform your rows from that position. You'll work your core for stability and do a bit more mid-section work. You won't be able to lift quite as much weight, but your entire body will benefit from the move.
WHITTLE WHILE YOU WAIT Instead of sitting around working your mandible between sets, exercise another body part. "Supersetting helps you use your time better," says Lentz. And, if you do it properly, it builds more muscle. For the best results, alternate lower- and upper-body moves, such as a leg press followed by a lat pulldown. That way, each muscle group has time to recover between sets. Alternating upper- and lower-body exercises also keeps your heart rate revved up and stimulates your circulatory system, so you deliver more oxygen- and nutrient-rich blood to your working muscles and burn more calories.
Don't like blending upper- and lower-body workouts? Do ab work between sets. You'll be less likely to blow it off than if you save it for the end.
PACK IT INTO 1 WEEK The classic way to organize workouts, referred to by exercise scientists as linear periodization, might actually be counterproductive for you, says Lentz. In linear periodization, you alternate training phases aimed at building strength with phases focused on growth. "But what most men want out of the gym is big muscles, and that's not what linear periodization was designed for," he says.
So mix it up every time you hit the gym: Change intensity and volume. A study in the Journal of Strength and Conditioning Research shows that those who followed such a program for 12 weeks increased their bench strength by 29 percent and leg-press strength by 56 percent. These were nearly twice the gains of a control group.
Work with this kind of periodization, and your body is always adapting, says Lentz. Include one type of workout in each week's plan. For example, Monday, heavy with low reps; Wednesday, moderate weight and reps; Friday, light weight and high reps.

hopes you will like these workouts and have fun.
thanks a lot please do visit again.

some popular Warm-up Excersises before Workouts

hello,
here are some of the popular warm-up excercises introduced by some famous experts from world wide. You can still do your arm circles. But from now on, think outside the cage, and get warm.The Inchworm The inchworm is stable on any surface. This exercise, also known as the hand walk, stretches your hamstrings, calves, glutes, and lower back—"crucial for you to build a stable platform to operate on," says Robert Dos Remedios, C.S.C.S., director of speed, strength, and conditioning at College of the Canyons in Santa Clarita, California. Stand with your legs straight and your hands on the floor. (You'll probably need to begin with your hands a couple of feet in front of you.) Keeping your legs straight, walk your hands forward as far as possible. Hold for 3 to 5 seconds. Then take tiny steps to walk your feet back to your hands. Hold again for 3 to 5 seconds. Repeat for a set of five.The Scorpion This nasty arthropod has eight legs, a 12-pack, and poison. Get your edge by stretching your hip flexors, quadriceps, and abs, says Jon Crosby, C.S.C.S., performance director at Velocity Sports Performance in Baltimore. Lie on your stomach with your arms straight out at your sides and your legs straight, so your body forms a T. Keeping your arms still, thrust your left heel toward your right hand by squeezing your glutes (your butt) and bending your knee. Bring your leg back to the starting position, then try to touch your right heel to your left hand. Do five reps with each leg.The Cobra A cobra has a cool expandable neck hood to intimidate enemies. This Swiss-ball cobra stretches your intimidation muscles—pecs, biceps, and front deltoids. It also strengthens your rhomboids, rear deltoids, lower trapezius, and triceps.Lie facedown on a Swiss ball with your abs drawn in and your arms hanging down, holding light dumbbells. Raise your arms straight back until they're in line with your body and pull your shoulder blades down and together. Hold the stretch for 2 to 3 seconds, then return to the starting position and repeat 10 times.The Frog Jump squats are a way of life for amphibians. For you to build powerful legs, it's crucial to loosen the joints of your lower body—especially your hips. Tight hips hinder your ability to squat, says Crosby. What's more, when the piriformis—a muscle that attaches to your hip—gets tight, it yanks on your lower back, causing back pain, Crosby says. The frog thrust stretches and strengthens the hips, lower back, and groin muscles.Assume the pushup position. With your hands under your shoulders and your abs drawn in, punch your knees to your chest so that your feet land in between your elbows, then push your legs back to the starting position. When you're comfortable with this, punch your knees forward so that they land by your hands and outside your elbows. (This is the frog thrust.) Then kick your legs back to the starting position. Do one set of five repetitions.The Donkey Any jackass can handle this move, which strengthens your hamstrings, hips, and glutes, according to Dos Remedios. Get down on your hands and knees and kick your left leg back and up as high as you can. Keep your knee bent at a 90-degree angle and your back flat. (Don't hyperextend your back.) Finish by pulling your knee to your chest to stretch your glutes and lower back. Do a set of 10 to 15 reps, then repeat on the other side.
so, have fun.......... enjoy and remain fit.
thank you

Shape your Body this summer

hello friends,

Here's a sign of the times: You can actually hire people to come to your house and organize your closets. They'll also do your garage, your attic, and the shed in your backyard. These people are tough on pack rats. They ask questions like "Why do you have this box of dog leashes, but no dog?"
My job isn't all that different. As a trainer, if I see something in a client's workout-or my own-that doesn't belong there, I get rid of it. If I see a redundant exercise, it's gone. Disorganized workout? I organize it. And if I see a client doing a program he got out of some old bodybuilding magazine, I throw the whole thing out and start over.
I can't come to your gym and fix your workout (or organize your closets). But I can tell you what you need to know to organize your own regimen, based on your goals, your available time, and your experience. I'll even throw in six sample workouts for beginner through advanced lifters. Now, about those closets . . .
Goals I assume the closet lady would start by asking, "What do you need this closet to do for you?" Me, I'd ask the same question, substituting the word "workout" for "closet." Usually, these goals fall into three categories:
Lose weight: If you're a beginner, start with a circuit routine in which you do 10 to 12 exercises one after the other, 10 to 15 repetitions per set, with little or no rest in between. Do two or three circuits.
If you're more advanced, try supersets. In these, you do two exercises back-to-back, rest 60 seconds, and then repeat once or twice. There are many ways to do supersets, but for fat loss, I'd like to see you use as much muscle as possible. One way is to pair exercises that work completely different muscles, such as squats and seated rows.
Build muscle: For most men, I recommend exercises that allow you to do eight to 12 repetitions per set. You can do them as straight sets-complete a set, rest about 60 seconds, do the next set of the same thing, and keep going that way until you've finished all your sets and are ready to move on to the next exercise.
If you have more experience, try supersets, but not the way you did them for fat loss. Pair synergistic exercises-two moves that work the same muscles. Usually, the first is a compound move to work a lot of muscles, the second a single-joint exercise to focus on one large muscle. So barbell bench presses might be followed by dumbbell flies. Shoulder presses could lead in to lateral raises.
Gain strength: There's no secret here-heavy weights, low repetitions (usually three to five per set for the most important moves, such as squats, deadlifts, and bench presses), and longer rest (up to 4 minutes) between sets. You don't have to do every exercise this way, of course. Start with low reps on your main moves, then do more repetitions with lighter weights and shorter rest periods on less important ones.
Available Time This is akin to the closet lady saying, "What's your budget?" Before I design a program, I need to know how much time you're going to put in. I'm going to assume everyone is willing to work out 40 to 60 minutes per session.
To me, that's a finite window, just as your closet is a finite size. If you want to do longer workouts, great, but I usually don't go in that direction. If I can't give you a system that gets it done in an hour or less, there's something wrong with my program. To me, the big variable here is how many days a week you're able and willing to work out.
Two days a week: No matter your level or goals, do total-body workouts. You want to hit your major muscles twice a week; otherwise, they'll be completely rested between workouts and will have no reason to grow.
If you're a beginner, stick to circuits, as I recommended above for fat loss. But if you're more interested in building muscle than in losing fat, I suggest doing sets of eight to 12 reps, with perhaps a little more rest in between exercises.
Another option for saving time is to do antagonistic supersets. These pair up movements that involve opposite muscle actions, such as situps and back extensions.
Three days a week: If you're not a beginner, you can adopt a split routine. The easiest to remember is the upper-body/ lower-body split. You alternate between them, so if you're training three times a week, you'll do upper-lower-upper 1 week, then lower-upper-lower the next.
If you're working out four times a week, you'll do upper on Monday and Thursday, and lower on Tuesday and Friday.
What you do during those split routines depends on your goals (explained above) and your experience (explained below).Experience Beginners make gains with just about any type of program, so it's best to keep it simple and safe-fairly high repetitions, basic exercises, total-body workouts. The more experience you have, the more you'll benefit from heavier weights and lower repetitions, more advanced exercises and techniques, and split routines.
Another issue is recovery. A beginner can recover in 48 hours and do fine with three total-body workouts a week. A more advanced lifter needs to give his muscles more time to recover, since he's hitting them harder.
Also, the more experienced you are, the less time you should spend on a program before moving on. A beginner can do the same program for 6 to 10 weeks without hitting a plateau. Grizzled iron vets may need to move on every 2 or 3 weeks. You probably fall somewhere in between.
thank you start your way today.....
Goodluck

Diet Tips for this Winter

Diet Tips:

1. Drink a glass of hot water with some lemon juice added every morning. This will help detoxify your entire system, thus promoting healthier skin.
2. Keeping your skin hydrated is one of the biggest challenges you face, so make sure you drink enough water. Keep a flask of water handy at all times.
3. Add some herbal teas to your liquid diet as they are extremely effective at keeping your skin hydrated.
4. Leafy green salads and veggies have high water content and are good for internal hydration and nourish the skin as well.
5. Consuming warm cooked foods and drinking warm water or herbal teas will help to improve your circulation and digestion as well. This has a marked effect on the health of your skin.
6. Eat three or four small meals during the day rather than two big meals and snacks. This is much easier on your digestive system and will minimize the chances of indigestion or similar problems that affect your skin.
7. Increase your intake of vitamin A rich foods like cantaloupe, sweet potatoes, apricots, romaine lettuce, carrots and fresh parsley. While vitamin A will not solve your skin problems, a lack of it will certainly increase them.
8. Vitamin E is another nutrient essential for healthy skin, so snack on some hazelnuts and almonds to maintain your vitamin E intake.
9. Essential fatty acids are an essential nutrient that facilitates oil production. Mackerel, flaxseed, salmon, sardines, and safflower oils are rich sources of omega 3 fatty acids.
10. Honey is rich in antioxidants that help minimize and restrict damage to skin cells. Honey also contains a variety of nutrients and would add to your dietary value.
11. Cut down on your intake of caffeinated drinks as they are dehydrating.
12. While sipping on some brandy in the cold of winter may seem like a great idea and does feel good, it is important that you limit your intake of alcohol. Alcohol can cause rapid dehydration so make sure you keep it in control.
13. Avoid consuming refined, processed and junk foods, or fried and oily foods.

Hair care Treatment

Shampoos and conditioners of different brands and claims are available. Numerous hair care services are being offered. The radio and television, not to mention the internet are filled with advertisements and propagandas of the many treatments for hair care products out there. The core purpose of these products though are to give people a more beautiful and healthy hair. But with the many options and products available out there, choosing the right one for you could be a pain.
Here are some guidelines as what is what with hair care treatments.

The condition of your hair will play a great role in determining which hair care suggestions you should heed. If you have greasy hair, then you are better off with products that minimize the sebum in your scalp. This will prevent your hair from getting greasy and from becoming limp. Dandruff can also be prevented this way.

You can also avail of hair care treatments that further the exfoliation of your scalp. Use shampoos and conditioners that have amino acids in them along with cleansing agents. Oily hair be caused by the diet you take so make sure you pay attention to that area too.

If you have dry hair, then you can get hair care treatments that nourish. Avail of nourishing conditioners and make use of them intensively. Dry hair can also equal to frizzy hair. If you want to undergo hair care treatments, avail of those that do not use heat. As for styling, avoid perms and hair coloring. Also, one of the most important hair care suggestions for dry hair is not to use heated appliances. When it comes to hair washing, dry hair should not be washed often, once every 4 days could be just about it. Use a bristle brush when brushing the hair. You would also do well on conditioning products that are the spray – on types.

Take note that chemicals can harm your hair. So as much as possible, use hair care treatments that is natural. Find a good home made formula. This may take a lot of effort and time but your hair is important. All the care and effort spent on it will be well worth it. Also, products and services are not the only paths to proper hair care. There are also certain ways of applications of these products that must be paid attention to. Other factors that can improve your caring for your hair include proper diet and a healthy body. This is because some of severe hair conditions might be caused by medical reasons which would then require a whole new different approach in terms of hair care treatments.

Moreover, some people have allergic reactions to certain chemicals. So make sure you approach an expert before using any product or availing of certain hair care services. Use only the approved products and services.

Naturally Cure Acne Tips

The big thing to remember in "curing" acne overnight is that all the gimmick acne fad products are simply not going to get the job done in the long haul. You need to address the root cause of acne.

Diet TIPS

The Diet is the most important thing when curing acne because acne comes from a poorly functioning digestive system. Numerous imbalances such as microflora in the gut and a poorly functioning liver are the main reasons why acne appears. Watch the video above for illustrative purposes.

The Best Diet Tips are: 1. Eliminate Acne Causing Foods

• Stay away from sugar.
• Stay away from Flour products.
• Stay away from diary.
• Antibiotics/accutane if only used for treating acne.

2. Introduce Healing Foods

• Probiotics
• Vegetables
• Better Grains like quinoa, millet, etc.
• Meats (yes meats, if they are of good quality, give the body the strength to fight off the acne)
• Nutrient Dense Super Foods

SKINCARE TIPS I've found that incorporating a healthy diet for a couple months and using natural acne gels eliminate my acne completely.

Dermatology Won't Help that much. They will just give you antibiotics and harsh creams and lotions with unknown side effects

Eat Healthy and Excercise

Some people eat a lot of junk food, read these steps and tips to eat healthy. A healthy life style wont happen overnight.
follow following instructions to get a healthy lifestyle :

1. Buy a variety of foods. This means get all the food groups, such as grains & breads, healthy oils, meat, fruit, veggies, dairy, etc
2. Make a list of food to buy and keep it somewhere where you won't lose it.
3. Make an exercise plan. Try making time to work out. Exercise at least 30+ minutes a day.
4. If you go to school, pack some healthy lunches. For example: A turkey sandwich w/ lettuce, tomato, low fat mayo, and whole grain bread, fruit salad, water or a smoothie, and some carrots and celery.
5. At home, walk on a treadmill or walk around the neighborhood with friends.
6. Get a pedometer, they count steps that you do.
7. Ride a bike to school or walk.

Tips

• Don't just eat fruit and veggies, eat other things like dairy and grains.
• If you go to a restaurant, find something on the menu that has fruit or chicken (not fried)
• Always eat breakfast, lunch, snack (if you want), and dinner.
• Buy the cookbook called "Eating for Life," it has a lot of good recipes.

Warnings...

• Try to avoid eating a lot of fat coming from animal products (meat, dairy, eggs). Instead get it from plants (avocado, flax, olive)
• Don't eat dairy if your allergic to it.
• Be careful about how much you eat before exercise, if you eat too much, you might throw up or get a stomach ache.

Get Rid of Bad Habits

Let's face it, all of us have our own bad habits. We may bite our nails or crack our knuckles. Others might interupt often or procratinate. All these nasty habits or hard to break. Have no fear! Today I will teach you to get rid of your bad habits.

STEPS :

1. Recognize the bad habit you want to break. Knowing and understanding the habit will help you to gain control of it.
2. Decide how serious you are about breaking the habit. If you are truly committed, you will be able to achieve your goal.
3. Track when you do the habit. Perhaps keep a journal handy.
4. Write down where and why you do the habit. Writing increases your awareness of the habit.
5. Think about what you wrote. What does this habit do for you?
6. Think about a healthy habit that you could replace your bad habit with. Write down simple alternative and choose one you would like to practice.
7. Catch yourself doing the bad habit and stop yourself. Practice the healthy habit instead.
8. Practice this exercise weekly or as often as you want. The more you practice a behavior, it will become a habit.

TIPS :

• Get support from others. Tell them what they can do to help you. This will make it easier to achieve your goals.
• Be patient. You cannot break a habit overnight! They are so automatic, sometimes you may not even realize you are doing it!
• Be kind to yourself. Beating yourself up over accidentally doing the bad habit will not help you.

Prevention of Swine Flu H1N1 Virus

1. Know what the signs of swine flu are in people. The symptoms look a lot like an ordinary flu and include fever (greater than 100°F or 37.8°C), cough, sore throat, body aches, headache, chills and fatigue. It is reported that diarrhea and vomiting can also be included with the symptoms of illness. There's no way to tell if you have the swine flu unless a respiratory specimen is taken within the first 4-5 days and sent to the US Centers for Disease Control and Prevention (or equivalent).
2. Make sure you are in good health. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food. Consider taking a Vitamin C supplement. The healthier you are, the better your immune system will be at defending your body against a virus.
3. Practice good hygiene. If you sneeze, keep a disposable tissue in front of your mouth, after sneezing or blowing your nose throw the tissue away. if after blowing your nose/sneezing and before you eat. Use a disinfectant when possible or just use soap and water.
4. Don't share utensils or drinks. In cafeteria settings, it's not uncommon for people to casually share utensils or take a sip from someone else's drink. This should be completely avoided if there is any risk of a flu pandemic.
5. 
   

   
   

   Mexican officials wearing masks
   Wear a facemask or respirator as instructed by authorities. If used correctly, facemasks and respirators may help prevent some exposure to flu viruses. However, facemasks should be used along with other preventive measures, such as frequent hand washing.

Start a Healthy and Physical Lifestyle

Health and physical fitness go hand in hand. It is hard to imagine one without the other. You have to be physically fit in order to be healthy and there are several ways to start and many good reasons to stay healthy and physically fit.

You have to get into health and physical fitness if you want to live longer and enjoy life more. You have to be in tip-top shape to be able to do the things you want to without worries of a failing health condition. Being healthy and fit allows you to have more fun.

How do you stay healthy and physically fit? There are three contributing factors: (1) eating the right diet; (2) exercising regularly; and (3) getting enough sleep and rest for the body.

Here are some examples to maintain a good healthy condition and stay physically fit:

• To stay healthy, you need to give your body the right amount of nutrients, vitamins, and minerals which come mostly from fruits and vegetables. But do not limit your food intake only to fruits and vegetables as the body needs protein and carbohydrates as well. Follow your daily recommended nutrient allowance from the food pyramid.

• Make sure that you drink plenty of fluids, water preferably. Your body needs water to flush out the toxins and other harmful substances. Water also helps to keep the systems within your body to function properly. When you deprive your body of water, your metabolism will be affected and will slow down. Lack of water within your body will also make you feel lethargic and dehydrated. Water is considered to be one of the best and safest cleansing agents.

• Engage in regular exercise which helps to keep your body mobile. By exercising, you increase your metabolic rate which is responsible for burning the unnecessary calories and regulating the digestion of food. You don't have to start with strenuous exercises, you can start at a moderate pace on a regular basis. Constancy is the key.

• Sleeping better. Studies have shown that there is a correlation between sleep and metabolism. Lack of sleep results in a slower metabolism. Getting enough sleep will enable you to increase your metabolic rate and will help you to burn more calories and lose weight.

• Relax your body. Your body needs rest and relaxation from time to time. This is when the body renews its vitality and gives you the energy to do your activities. Even a fifteen to twenty minute rest will go a long way to help revitalize your body.

• Live a healthy lifestyle and avoid staying up late at night. Quit smoking and drink alcohol moderately.

There are many benefits to becoming more fit and healthy. It always pays to become increasingly aware of these benefits and how you can maintain a good condition of your body. It only takes determination and discipline to get into a good habit of exercise and diet..