Build The Perfect Butt

By Serena Daniels

Building the perfect butt is possible for every woman, but how many of you can dedicate yourselves to clean eating and about 90 minutes of exercise six days a week? Right. So although today’s tip will focus on building your perfect butt, it is not so strict that you’ll give up after one day of trying.

A perfect butt cannot be attained overnight, especially if you’ve spent the last 20 years or so just sitting on it all day, what with all the desk jobs and great TV shows of late.

Nevertheless, Rome wasn’t built in a day and your perfect butt won’t be either, but if you follow this workout, you will feel sore at first, but you will see results in six weeks, no doubt.

Before you exercise

What you put in your body is so important that it dictates the way you’ll ultimately look, with or without exercising. Now, starving yourself is not the answer – it will actually hinder your ability to build muscle.

So the first thing I’d like you to do is start eating more often throughout the day, but cut the portions of your meals in half. What that means is that instead of eating three times a day, you’ll eat five or six times a day, this will help keep your metabolism going and your body using fat for fuel. And keep in mind that five or six is not set in stone. If you’re not hungry, don’t eat.

Second thing I’d like you to do is limit the amount of simple carbs you eat every day. That is, sugar, baked goods, white bread, white pasta, potatoes, etc. You know what they are.

Third thing you need to do is eat more protein in the morning, this will increase your metabolism by 20%. So, whether it is eggs, peanut butter, yogurt, or cheese, add some protein to your morning meals.

Lastly, load up on water. It is one of the most important parts of any diet. How much water? Well, divide your weight by 2, your answer is how many ounces or water you should be drinking per day. (Example: 130/2= 65 ounces of water)

Cardio training

In order to drop the fat and allow your muscles to shine on through, you need to do cardio exercise. And in order to keep the focus on your potentially perfect butt, I want you to opt for butt-focused cardio exercises like walking uphill on a treadmill or walking stairs. Your pace should be rapid enough that you would have a difficult time carrying on a conversation.

Your aim should be to complete about three to four hours of cardio exercise per week.

Perfect butt exercises

There are a few mainstay exercises in the buttocks world that you will incorporate into your workouts for good. However, because the body, the fantastic specimen that it is, manages to adapt quickly, you will need to switch up your workout every four to six weeks in order to continue seeing results.

The changes could be as simple as switching up which exercises you do first to switching how you execute the actual exercises (more slowly with heavy weight, more quickly with light weight). I will explain this more in-depth in future articles.

Dumbbell Squats
Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keeping your back straight and your heels planted firmly on the ground, bend down as though you’re going to take a seat in chair until your thighs are parallel to the ground. Be careful not to let your knees surpass your toes. Return to your original position.

How many: 3 sets of 10 – 12 repetitions

Lunges
Holding a dumbbell in each hand, take an elongated step forward, ensuring that both of your feet are pointing in the same direction as your body, with the heel of your back foot off the ground. Lunge down so that the upper thigh of your front leg is parallel to the floor and your knee is aligned with your ankle. Return to your stance and continue until you complete the reps with this leg before switching.

How many: 3 set of 10 – 12 repetitions (per leg)

Hip Extension
Lie on your stomach on a platform or a balance ball with your hips on the edge of it. Keep your legs straight with your toes lightly touching the floor. Balancing yourself with your hands, lift your legs into the air until they’re above your hips. Remember to squeeze your glutes and hamstrings with each repetition.

How many: 3 sets of 20 (per leg)

Kickbacks
Using a mat, get on your hands on knees with your back parallel to the ground. Lift one leg in the air with your knee bent and your thigh in line with your butt. This is your starting position.

With controlled movement, thrust your foot into the air as though you are going to step on the ceiling. Return to your starting position.

How many: 3 sets of 20 (per leg)

Enjoy building your perfect butt

Eventually, I will discuss variations of these exercises and will help you perfect the deadlift, an exercise that requires perfect form but very effective in the battle against the saggy butt.

Until next time, build that perfect butt and work it out.

4 Biceps Exercises For Women

By Serena Daniels



Well-toned arms gives women the confidence to wear sleeveless tops and show them off; and by performing the right biceps exercises regularly, you will continue wearing slinky tops well into winter.

The biceps are the major muscles that allow for forearm and elbow flexibility. The biceps are broken down into two parts: biceps brachii and brachialis. The former is the muscle located in the upper arm (when you flex, this is the muscle you see). The latter muscle is much smaller and helps with elbow flexion.

If you want to develop your biceps and that bump that makes them look sleek and sexy, here are the biceps exercises you should be performing.

Keep in mind that in order to see a significant change in your muscles, you should perform the following exercises at least once a week. Once you get the hang of them (about 6 weeks in), you should switch up the exercises, tempo, or increase weight in order to keep making gains.


Biceps exercises #1
Concentration curls
Sit on a bench and pick up a dumbbell. Open your legs and place the back of your upper left arm against your inner left thigh, with your elbow up against your inner knee. Lean into your leg, keep your back straight and raise the dumbbell slowly until your palm is facing your shoulder.

Slowly lower the dumbbell until your arm is fully extended, but do not stiffen your elbow. Repeat and complete the set before switching arms.

Sets: 3
Repetitions: 8 to 10


Biceps exercises #2
Preacher curls
Perform this exercise with one hand at a time. Hold the dumbbell, palm facing up. Sit on a preacher bench and place your arm over it so that your armpit rests near the top of pad (adjust the seat if you need to).

At no point should you stiffen your elbow. Starting with your arm straight, lift the dumbbell until your forearm is vertical to the floor, making sure to keep your upper arm and elbow firmly against the pad the entire time. Slowly lower the dumbbell to the starting position and repeat. Complete the set with one arm before moving onto the other.

Sets: 3
Repetitions: 8 to 10


Biceps exercises #3
Dumbbell curls
Keeping your elbows tucked firmly by your sides, curl the dumbbells upwards, toward your chest until your forearms are straight up and the palms of your hands are facing your shoulders. Slowly lower yourself to the starting position and repeat.

Sets: 3
Repetitions: 6 to 8


Biceps exercises #4
Cable curls
At the cable station in the gym, place a straight bar on the low pulley, adjust the weight to what you’re comfortable (but not too comfortable) doing, and bring the pulley up to your thighs, holding it with your palms facing out. This is your starting position.

Keeping your back straight and your knees bent slightly, elbows against your sides at all times, bring the straight bar up to your chest without touching and slowly lower it back to the starting position. Repeat.

Sets: 3
Repetitions: 10 to 12

Perfect biceps exercises

Any time you work your biceps, it’s important to ensure proper stance, otherwise you’ll be calling too many synergist muscles into play and won’t be blasting your biceps into shape. As a result, it will take longer to see any changes.

But done correctly, you should begin to see some toning within 3 to 6 weeks of training. Add to that some rigorous cardio 3 days a week, as well as a healthy diet filled with protein, complex carbs and essential fats, and you’ll be showing off your awesome arms in no time.

8 Strength Training Myths Women Believe

By Serena Daniels

I’ve been strength training for over 8 years now, and not once have I been told that I look like a man. That’s because I don’t. Most women, however, have an underlying fear of strength training because they believe that many negative things will result from it.

Well, I’m here to dispel these myths and show you the way. And that way is the path to strength training. Here, then, are 8 common strength training myths women believe and the actual truth of the matter.

Strength training myths #1
Heavy weights will make you bulky
You were flipping through the channels on TV the other day, and you saw a woman (at least you thought it was a woman) and she was built like Hulk Hogan. You thought to yourself, I will never lift weights; I don’t want to look like a man.

Well, to start, a woman cannot develop a body like a man without some sort of supplement. That said, lifting weights, no matter how heavy, will never make you look like a man.

Lifting weights will help you tone your body and increase your ability to burn fat more efficiently.

Strength training myths #2
You build muscle with light weights
When you do a set of 15 repetitions of bicep curls with two-pound weights, is it easy? Is it too easy? To make any muscle gains, you need to lift heavy enough that, by the last repetition, your muscle is exhausted.

I see too many women wandering through the gym lifting two- or five-pound weights and not even glistening, let alone sweating.

The next time you go to the gym, try lifting eight-pound weights and do each repetition slowly. The next day you’ll feel a little sore, but at least you’ll know that you’re making significant muscle gains.

And once lifting eight pounds becomes easy, move on to 10 pounds, and so on.

Strength training myths #3
Muscle will turn to fat if you stop
Muscle will never turn into fat, and fat will never turn into muscle, they are two completely different substances. When you stop utilizing your muscles, they simply shrink. And when they shrink, you will appear “flabbier” perhaps, but that is not because your muscle turned into fat.

If you stop strength training but continue to eat the way you always have, fat gain is inevitable.

Strength training myths #4
Weight lifting gets rid of cellulite
This isn’t entirely untrue, but the reality is that cellulite is a tough adversary for many women and strength training alone will not eliminate it.

In order to minimize cellulite significantly, you need to watch your diet (cut out salt and caffeine) and do cardiovascular exercise, as well as strength train with a focus on your thighs and glutes.

Strength training myths #5
You need to eat a lot more protein
While it is true that protein is essential for muscle, most Americans already eat more protein than necessary. And unless you are a professional bodybuilder, chances are you don’t need to supplement protein.

Also, keep in mind that good fats and complex carbohydrates are also necessary for building and maintaining a healthy body weight and balance. And if you consume too many calories, no matter what form they come in (carbs, fats, protein), they will get stored as fat because your body is receiving too many calories.

Strength training myths #6
The more repetitions, the better
You may be so proud of yourself for being able to pump out 25 reps of the same exercise, but the truth is that if you’re able to get through more than 12 reps easily, the weight you’re lifting is way too light and you will not see any significant gains unless you begin to lift heavier.

In order to tone and obtain muscle definition, you should be doing three sets of 10 to 12 repetitions of a given exercise. Circuit training can also help to tone muscle.

Strength training myths #7
Strength training will make you look fat
The scale is not your friend, especially if it does not signify what percentage of your weight comes from fat and muscle.

When women begin a strength training program, most of them become depressed when they step on the scale because the number sometimes gets higher. What they should be paying attention to, however, is their waistline.

Muscle is leaner than fat, therefore, while the scale numbers may increase, that does not mean that you’re gaining fat nor will you look fat.

If you do gain a significant amount of weight, however, it is possible that you’re consuming too many calories and may need to rethink your diet.

Strength training myths #8
Machines are better than free weights
While machines are not terrible, free weights call your stabilizer muscles into play so that you end up expending more energy (read: calories) and using your core muscles with every repetition.

Machines are great for isolating muscle, but they often allow for the use of momentum for “lazy” trainers.

So while incorporating machines into your workout isn’t an awful thing, all your exercises should not consist of machine-use alone.

Build those muscles girl!

Now that you know that building muscle will not turn you into the Hulk, get to the gym and start working harder for the body you want.

Gain those sexy muscles and love the body you design.

Work it out.

Strip Aerobics

By Vanita Gautum

Considering that strippers have some of the hottest bodies in the world, a woman has to wonder, how do they get that kind of body and how can I get it too?

Well, now classes are being offered that teach you exactly how women perform in strip joints and what it takes to do what they do. It’s called strip aerobics and even Carmen Electra released a DVD teaching women how to do strip aerobics (after all, that is what her career is about).

Of course, strippers, or the more acceptable “exotic dancers,” don’t just shake their butts from side to side on a stage and smack their butts - they jump on a pole, hold up their own body weight and squat down to collect their money.

And besides that, they also work out fiercely in order to keep their moneymakers going strong. So doing strip aerobics alone will not get you a body like a stripper, but it is a step in the right direction as the soreness in your muscles the next day will let you know what body parts you need to work out with weights.

Are you ready to start stripping? Let’s find out what these strip aerobics classes are about and where to sign up for such a class in your area.

What is strip aerobics?

Called strippercise, strip aerobics and cardio striptease, this type of class offers women (and some brave men) the opportunity to shed weight and develop rhythmic skills with group workouts that run anywhere from 60 to 120 minutes.

Some strip aerobics classes use a stripper pole (looks like a fireman’s pole) and others teach moves without one. All in all, you will step, bounce, jump, and swivel your hips into fitness.

Due to lots of hip and abdominal movements, you will begin to notice a slight change in your upper body after only a few weeks’ time. Your core will become tighter and your arms will develop a more toned look due to constant arm movements.

Because it’s a low-impact aerobic workout, the average 135-pound woman can burn upwards of 400 calories per hour. And if burning calories weren’t enough, you’re also having a whole lot of fun performing the exercises and laughing with other members in the class.

How strip aerobics works

There are many different workouts designed for such a class and every instructor may teach it differently, but all classes do have some common characteristics and are designed to target different parts of the body.

Strip aerobics advantage #1
Total body workout
To build longer, leaner muscles, a total body workout includes reaching up with your arms and down with your legs, and clenching different body parts of your body, such as your abs, your glutes and your thighs, at a given time.

Strip aerobics advantage #2
Build stamina
You will dance intensely for a few minutes at a time, which will raise your heart rate periodically and increase your fat-burning capabilities. You can move at your own pace and slow down if the class is moving too fast for you, but you will break a sweat, no doubt.

Strip aerobics advantage #3
Tighten your abs
Focusing on your abs, you will learn how to tighten them and move them in ways you never thought you could. For up to 15 minutes, you will perform an ab routine while standing.

Strip aerobics advantage #4
Slow stripping
For the last part of the class, you will attempt to put all you’ve learned into a slow, choreographed dance. You will move your body sensually and stylize your performance.

What you need for strip aerobics

Every class differs, but most agree that you should wear something that makes you feel sexy but allows you to work out comfortably. So a fitted tank top and yoga pants would work just great.

You probably shouldn’t wear running shoes (I have yet to meet a woman who feels sexy in them) and go barefoot. While some classes allow high heels, most prefer that you don’t damage their wooden floors with them.

As for props, the class usually accommodates individuals with chairs, poles and steps, so you wouldn’t need to show up with anything but what you’re wearing.

Where you can find strip aerobics?

Nowadays, most gyms are offering strip aerobics due to high demand. Crunch Fitness and Gold’s Gym are renowned for the strip aerobics classes they offer, but if you happen to go to an independently-owned establishment, simply ask the class coordinator if they can find someone who offers such a class.

Undress to impress

Now you can learn to move your body in new ways and, before you know it, you’ll be showing your man what you’ve learned and maybe this new type of exercise will translate into the bedroom as well.

Outdoor Bicycling - 6 Tips

By Lori Ryan

You got yourself this awesome mountain bike and you’re so pumped about getting out there and riding it for hours and hours. Unfortunately, you heard about some serious car accidents that involved bikers and the last thing you want to do is to get injured.

But you don’t have to, if you follow some simple rules of the road and follow all my fantastic advice. Bicycling doesn’t have to be a life-threatening sport, so long as you ride like a star.


Outdoor bicycling tip #1
Follow traffic rules
Too many bikers think that traffic lights and turn signals don’t apply to them, but that couldn’t be further from the truth. If you blow a red light or turn when you shouldn’t, you could end up getting hit by a car or hitting a pedestrian.

Think of yourself as a car and obey the laws of traffic. Even if you have more maneuverability, you shouldn’t take advantage of it because you will begin to do it more often and stop being so careful, and that’s when things might get messy.


Outdoor bicycling tip #2
Wear safety gear
I hate helmets because they ruin my hair and make me all sweaty, but I’ll take flat, sweaty hair over potential brain damage any day of the week.

And this doesn’t just apply if you ride your bike in the city; you should wear a helmet every time you get on your bike, no matter where you plan to ride.

Kneepads and wrist guards are optional, but the helmet is an absolute must.


Outdoor bicycling tip #3
Don’t dodge traffic
Yes, you can easily fit between cars and you might even get to your destination that much faster, but what you may not realize is that a car can literally kill you.

Most drivers take serious issue with bike riders who ride between cars and hold onto cars while waiting for the light to change. You want to be friends with drivers, so you will not dodge anything and you will remain on the right-hand side of the road at all times.


Outdoor bicycling tip #4
Be alert
It’s easy to get caught up in what’s going around you, but if you’re not paying attention to the traffic, skaters, pedestrians, dogs, and the ground below you, there’s no doubt that you’ll get hurt.

There’s a lot you need to keep your eye on and looking ahead to make sure that there are no upcoming holes in the street or slippery items on the ground is right up there with everything else.

Even if you’re riding around on bicycle trails, you still need to keep your eyes open because there are so many people who aren’t on bikes roaming around on the trails.


Outdoor bicycling tip #5
Understand your brakes
Before heading out with your bike, take some time to get intimate with your brakes in a quiet setting first (that sounds so wrong). Figure out how quickly you can come to a complete stop.

This is an important exercise because should you need to break in a second’s time because a parked car door has been opened or because a child jumps out in front of you, you’ll know that you can.


Outdoor bicycling tip #6
Light yourself up
If it’s dark out, it’s important that drivers and pedestrians alike are able to spot you from a distance. Make sure your bike has reflectors facing towards and away from traffic.

As well, put some reflectors on your helmet if you can. The brighter you are in the dark, the better.

Outdoor bicycling safety

Now that you’re familiar with what it takes to be a responsible cyclist, you can get out there and pedal your heart out with confidence.

5 Shoulder Exercises For Women

By Serena Daniels

Defined shoulders always make a woman’s arms look sexy, and with the right exercises, shoulder pads of the ‘80s will never come back in style because they won’t be necessary (and they were god awful).

Well developed shoulders not only give a woman the necessary strength to perform simple everyday tasks, they also provide her with a sexier appearance, better posture and, of course, they minimize the size of her hips.

And although the shoulders, or deltoids, are considered one muscle, they actually break down into 3 “heads”; front (anterior) side (lateral) and back (posterior). Compound exercises work all the heads simultaneously, and that will be the focus of the following shoulder exercises.

Shoulder exercises #1
Military press
Sit on the edge of an exercise bench, keeping your core tight. Start with the dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders.

With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for a second, then slowly return to the starting position. Repeat.

Sets: 4 (start with weight you can manage and increase weight by 20%. Use a 5-pound weight for the last set)
Reps: 15, 12, 10, 15


Shoulder exercises #2
Front raise
Sit on the edge of an exercise bench with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand becomes parallel to it.

Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.

Sets: 4
Reps: 15, 12, 10, 15


Shoulder exercises #3
Lateral raise
Sit on the edge of bench with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder and lift your arm out to the side until it is parallel to the floor, remembering not to stiffen you elbow.

For optimal results, place your hand at an angle at the top so that your thumb points toward the floor and your pinky is up in the air. Pause at the top, before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.

Set: 4
Reps: 15, 12, 10, 15


Shoulder exercises #4
Clean & press
A tougher exercise for more advanced trainers, this exercise will give you quick results. Using a barbell, assume a shoulder width stance, bending your knees to pick up the weights (stick out your butt), with your knees on the inside of your arms. Grabbing the barbell at a more than shoulder-width grasp, palms facing in, elbows facing out, make sure the bar is over your feet, your back is straight and your abs tight.

Dig your heels into the ground and lift the bar straight up into the air, elbows out on either side until your hands are near your chin. At this point, twist your wrists so that your palms face outward (elbows are pointing in front of you) and lift the barbell overhead until your arms are fully extended (again, keep elbows loose). Do not move your feet at any point, they must remain planted in the ground.

Lower the bar slowly until the bar reaches the top of your thighs, palms facing in. Squat down to the floor, until the barbell is on the ground, maintaining a straight back and tight core throughout the movement. Repeat.

Sets: 3 (use same weight throughout)
Reps: 10,10,10


Shoulder exercises #5
Push press
Sit on the edge of a bench, keeping your back straight and core tight. Grab the dumbbells, starting with elbows bent and palms facing your chest. Twist your palms outward and extend your elbows as you raise the dumbbells overhead, hold for a second and slowly lower back to the starting position. Repeat.

Sets: 4
Reps: 15, 12, 10, 15

Sexy shoulder exercises

For optimal results, work your shoulders twice a week, giving them at least 48 hours rest between workouts. Before you know it, your shoulders will look so hot that you’ll be donning nothing but halter tops… even in the winter.

Power Yoga

By Vanita Gautam

"Power Yoga" is effective in helping women improve joints and flexibility, build muscle, and lose weight.

Given its name by Beryl Bender Birch, an Ashtanga Yoga teacher and author of the book by the same name, “Power Yoga” is effective in helping women improve joints and flexibility, build muscle, and lose weight.

If you’re ready to break a sweat with sun salutations and balance postures, find out what to expect before you walk into a power yoga class.

Where does power yoga take place?

Usually, power yoga is conducted in a heated room because your muscles need to remain warm so that no injury will occur during the shortened vigorous moves you’ll be doing.

Sometimes, the room is not just heated, it’s hot. And by hot, I mean you will break a sweat the moment you walk in. It’s used to promote sweating and flush toxins from your body while you pose.

For classes available in your area, head to your local gym and check out the aerobic class schedule. Chances are there’ll be one there. If not, type in “power yoga classes” and your city into Google, and you’re bound to find something near you.

How’s power yoga different from other yoga?

Power yoga takes basic yoga poses from Ashtanga, Bikram and Iyengar, and applies them in a shortened form with emphasis on training the brain to attain focus and clarity while executing the poses.

Sometimes poses are done in quick succession and other times poses are held for 5 breaths or so (you’ll feel the burn in your muscles), thus allowing you to concentrate on the pose and your breathing.

Why is it called “power” yoga?

This type of yoga seemed to take on the name power yoga on its own because of what it does to the individuals who undertake it. These classes allow you to get in touch with your inner core (literally and figuratively) and help you find the power in your mind and your body to achieve things and balance yourself in ways you may never have thought possible.

Every time you go to one of these classes, you will leave feeling that much more in tune with your mental, physical and even spiritual self. Unlike other yoga classes, the focus in power yoga is on coordinating everything simultaneously. You learn to breathe, move, pose, and increase your flexibility in one fell swoop rather than one step at a time.

It’s challenging and calls on you to discipline your body and mind into achieving the results desired.

Who is power yoga for?

If you’ve been to a yoga class before, in which you were taught to breathe and do sun salutations, that’s great. Keep in mind, however, that this is not an easy course. You will sweat profusely at times and require a great deal of focus, energy and strength.

A familiarity is helpful for the course, but not pertinent. And of course, you are allowed to move at your own pace, taking a break if necessary. But don’t confuse this class with something strictly meditative.

If you have chronic ailments, however, power yoga is not for you. The workout is rigorous and not easy by any means.

On the flipside, if you want to improve your performance in a particular sport like cycling, boxing, golf, and swimming, power yoga can help you achieve your goal.

What do I need to bring to a power yoga class?

It’s important that you wear clothing that is comfortable, but there are a few things you need to keep in mind. You need to wear body hugging clothes in order to avoid having your breasts pop out of your shirt. Wear something you feel comfortable sweating in.

Also, you do not need socks or shoes, you are required to be barefoot (socks keep you from planting your feet firmly into the ground), so be ready with that pedicure. If you are a germ freak, however, invest in a pair of yoga shoes instead.

Bring a bottle of water and a yoga mat as well.

Get your power yoga on

So if you think you’re ready to head to a power yoga class and focus your body, mind and spirit on the task at hand, now you have the information necessary to walk into one with confidence.

Top 10 Ways To Break Plateaus

By Dana Laurier

Do you ever feel as though you’re working so hard to keep up your fitness only to discover that the scale is just not budging and that you’re at a standstill? If so, there’s a good chance that you’ve hit that wall otherwise known as a plateau.

The reason we end up hitting a plateau is due to the consistency of our fitness plans; the human body quickly adapts to whatever you throw at it so you need to keep switching things up if you want to keep seeing improvements.

To break plateaus, here are the top 10 things you can do.

Break plateaus #10
Rest
Sometimes the best way to get your body back on its fat burning mission is by taking a break. Now I know that being idle sucks when you’re so accustomed to being active, but it will definitely help you in the long run.

Giving your body a rest will kick start your workouts when you head back to the gym, so take a week off and start fresh again.

Break plateaus #9
Change calorie intake
If your diet consists of 1900 calories a day, split up the calories over two days and eat 1600 one day and 2200 the next. This will throw your body’s energy burners out of whack and they’ll get kicked into overdrive.

Because your body gives you a 48-hour window for total calorie consumption, eating less one day and more the next is a smart way to ensure that your body keeps burning fat and not muscle.

Break plateaus #8
Don’t drink
If you’ve been enjoying a glass or two of wine at every meal, cut it out. Of course, I’m not suggesting that you cut alcohol out of your life forever, but it’s possible that drinking is what’s hindering your progress.

For the next couple of weeks, eliminate all alcohol from your diet and see if your efforts take on the progression that you expect. Then, when you’re back on track, enjoy a glass of wine once or twice a week, but try not to make it a daily habit.

Break plateaus #7
Move more
I know I suggested that you take a rest from the gym, but that doesn’t mean that you need to become a complete sloth, either. Get up and get moving if you want to break plateaus.

Take longer walks, go for a jog at lunch or take an evening bike ride. You are not restricted to working out at the gym, so head outside and be active.

Break plateaus #6
Change your workout
If you do the same workout at the gym, week in and week out, your body will adjust and you will no longer make any gains or losses because of it. You need to switch things up.

Whether you start doing your workouts backwards (start with your last exercise first) or develop a new workout regime altogether, changing your workout will definitely kick start your body into burning away at the fat and increasing muscle.

Break plateaus #5
Keep a diary
As vigilant as we try to be, sometimes we are unaware of what is really going on in our diets. This is where a food diary comes in handy.

Keep a log of everything you eat; you might discover that you’re ingesting too much junk food or not enough calories in the day to make it through. That way, you can adjust your diet to ensure optimal results.

Break plateaus #4
Lift heavier
Put down those blue-colored 2-pound weights and pick up weights that are heavy enough to exhaust your muscles. This is only way you’ll begin to see a difference in your muscle tone.

Heavier weights put more demand on your muscles, causing them to tear and repair themselves, which requires more calories, which leads to a leaner looking body. This definitely helps break plateaus.

Break plateaus #3
Eat more protein
Protein is essential for the human body and you should up your intake of lean protein in order to keep seeing improvements in your body.

Good sources of lean protein include nuts, lean meats, fish, chicken, and dairy. Try to incorporate protein into every meal and you will definitely see results.

Break plateaus #2
Eat smaller meals
By eating smaller meals throughout the day, you will keep your metabolism working at optimum levels and ensure consistent calorie burning throughout the day.

Break up your meals into 300 to 400 calorie increments, and eat about 5 or 6 times a day. This way, your body will get used to receiving food all the time and will keep the furnace on at all times.

Break plateaus #1
Drink more water
By far the best way to ensure health and break plateaus, ingesting water consistently throughout the day will keep you full and hydrated at all times.

Water, as well as air, is absolutely essential for life so make sure you drink at least half your body weight in ounces of water every single day, and drink more if you’re active.

Break plateaus today

It’s not easy to break plateaus if you’re used to doing things a certain way and end up in a comfort zone. But if you’re willing to make some small changes to your daily habits, you will discover that you can stay on track with your plans.

Choosing The Right Gym - 10 Tips

By Serena Daniels



Whether you just moved to a new area or have recently decided to add exercise to your weekly routine, choosing the right gym can encourage you to head there more often, hence garnering you positive results.

If you have the time, it’s a good idea to visit a few gyms before settling on one in order to see the different things offered and the setup of the gym itself.

That said, here are some more things you should keep in mind before you sign a contract.

Choosing the right gym tip #1
Location & parking
Is the gym located in a place that you would really head to before or after work, or even on the weekends? Women tend not to attend a gym that requires more than a 12-minute drive, so make sure the gym is close enough to where you work or live.

As well, if you like a gym but it takes over 10 minutes to find a parking spot, what are the chances that you’ll really be motivated to go day after day? Make sure they have adequate parking facilities.

Choosing the right gym tip #2
Staff & members
Are the staff polite and helpful or do they look at you in a territorial way? It’s important to feel welcome by the staff or you may not want to go there very often.

What about the members? Although you can’t head there for a week straight to check them all out, you can get a feel for what the clientele is like (I suggest visiting the gyms at a time that you plan to head there and train).

Feel free to ask members how they like it, what they don’t like about the gym and how long they’ve been members. They have nothing to gain by lying.

Choosing the right gym tip #3
Cleanliness
Although gyms can’t be 100% germ free, the staff can make an effort to dust and clean the machines regularly. If you see vents filled with years of dust or unhygienic practices, you shouldn’t join.

Are there towels and cleaning products available for members to clean up after themselves should they end up sweating on the machines?

Besides checking out the actual gym, take a look at the changing rooms. Are the showers clean? Are the sinks filled with hair and dirt? Are the toilets in working order and hygienic? Are empty lockers filled with dirty tissues and dried mud from women’s shoes?

Choosing the right gym tip #4
Amenities
Besides training facilities, does the gym offer daycare services, juice bars and tanning beds? It’s awesome when your gym becomes a one-stop shop for all your needs.

What about blow dryers, towels, shampoo, and soap? Does the gym offer these things or will you need to bring them yourself? I’ve been to gyms that offer everything from free apples to the locks for your lockers, but the membership costs were ludicrous.

Choosing the right gym tip #5
Hours of operation
Not only do you want to know what time the gym opens and closes, you also want to go there at a time when you plan to workout. This will help you figure out if this is the gym for you.

For example, if you plan on doing a lot of cardio at 5:30 p.m., and the gym is packed and all the machines are taken, it’s best to know that before you sign up.

Choosing the right gym tip #6
Weight training equipment
What weights do they offer? Do the weights ascend in 2.5-pound increments or 5-pound increments (if you’re a beginner, 2.5 pound increments is better)? Do the weights look old and abused or are they well-maintained? Are there a lot of benches?

What about the weighted machines? Are any of them broken or are they all well-maintained? Are there directions on how to use machines posted or are you left to guess what each machine is for?

Choosing the right gym tip #7
Cardio machines
Most gyms offer a host of cardio equipment, the most popular among them being:

-Elliptical machines
-Treadmills
-Upright and spinning bikes
-Stair climbers
-Rowing machines

Not only should you be checking if the cardio equipment is well-kept and in working order, you should also take mental note of how many machines there are. During peak hours, chances are that most, if not all, will be taken.

Do you have to sign in to reserve a machine or does it work on a first-come first-serve basis? Is there a maximum amount of time you can use a machine for?

As well, is there an aerobics room available for jumping rope and other cardio activities?

Choosing the right gym tip #8
Aerobics classes
Some gyms offer aerobics classes as part of the membership cost, while others charge you extra for attending classes. If yoga, Pilates, tae bo, and other classes are very important to you, then you need to find out how each particular gym works.

Choosing the right gym tip #9
Franchise options
If you’re checking out franchise gyms, ask about their gym-to-gym policy. That is, if you sign up to this gym near your home and there happens to be one close to your work, can you go to other one without a problem?

Some franchise gyms require that you purchase a “special’ membership in order to attend all available facilities.

Choosing the right gym tip #10
Payment plan
Find out how the payment plan works. Sometimes, it’s much cheaper to pay the entire year off in one shot rather than make monthly payments, but it’s up to you to figure out which option is best for you.

Also, inquire about the gym’s cancellation or delay policy. Some gyms will give you a partial refund and allow you to put your membership on hold if you want to go on vacation.

Before you commit yourself to the gym for a year, however, ask for a complimentary pass so that you can experience what the gym is like firsthand.

Choose the right gym

As you can see, there is a lot of ground to cover when you’re hunting for the perfect gym, but with a little effort and a lot of questions, you can find yourself the perfect place to workout.

Work it out.

Top 10 Ways To Relax Muscles

By Dana Laurier

So you went to the gym after a month’s hiatus and decided that you would jump right into it and lift as hard and as heavy as you always do? Or better yet, you ran on the treadmill for an hour straight and felt pretty smug about having pulled it off?

Well, if you’re like most others, your body hates you for it right now, and it shows because you can barely get yourself out of bed to take a shower.

In order to reap the full benefits of any workout, you need to allow your muscles time to rest, relax and recover. Without this phase, all your hard work will be for naught.

So check out the top ways you can relax muscles and put this on your list of things to do after every workout.

Ways to relax muscles #10
Stretch
I know you’re sore and the last thing you want to do is stretch the very muscles that are aching, but you need to stretch them statically if you want to heal more quickly.

That said, never stretch in a ballistic way, that is, do not bounce when you stretch. For example, if your hamstrings ache, lie on the floor and reach for your toes, but do not, at any point bounce back and forth; this may cause serious injury.

Try to get into the stretch position and hold it for a period of 15 to 30 seconds. Your body will thank you for it.

Ways to relax muscles #9
Breathe
Sending oxygen to your muscles is very important and there’s no better way to do that than by taking deep, consistent breaths. Most people do not realize that how shallow their breathing is throughout the day, and many still don’t breathe properly when working out.

When you get home every day, take a few minutes to breathe deeply. Sit in a comfortable position and inhale slowly to a 10 count, pause for a second and exhale for a slow 10 count. Repeat this 10 times.

This will help oxygenate your muscles and speed up recovery.

Ways to relax muscles #8
Spread out
We spend so much of our time upright, making it difficult for the blood to easily travel to the parts that need it most after a tough workout. But by lying on the floor, you can change all that.

Lie down in an area where you can spread out your limbs as though to make a snow angel. Tense up your muscles and reach for the walls with your arms and feet. Hold the tension for about 10 seconds, then release. Repeat this 10 times.

Ways to relax muscles #7
Take a hot shower
Sometimes, there’s nothing more soothing than having the bathroom all to yourself and steaming it up with a nice, steaming hot shower. When you’re in the shower, take the time to lightly rub the tight areas of your body.

The heated water will increase blood flow and help more oxygen travel to your muscle, thus speeding up the healing process.

Ways to relax muscles #6
Do light cardio
I know it sounds ridiculous considering this may have been what got you into this mess in the first place, but light cardio exercise can actually help your efforts and help your muscles heal.

If possible, try to get this out of the way right after an intense workout. It will not only help increase blood flow throughout your body; it’ll also prevent drastic muscle stiffness.

Ways to relax muscles #5
Take magnesium
Keeping a handful of almonds or peanuts with you is as good as gold when it comes to muscle stiffness. Both types of nuts are rich in magnesium, which aids in signaling the nerves to relax and contract.

If nuts aren’t your cup of tea, opt instead to take a supplement (270 mg per day for a 130-pound woman); just keep in mind that you’d do best to take it with food otherwise you might get diarrhea.

Ways to relax muscles #4
Take a mineral salt bath
Believe it or not, mineral salts help to regulate all cellular function, especially those used to stimulate the heart muscle, the nervous system and the large skeletal muscles. So when you’re aching, a salty bath is the answer.

Fill up the bath with hot water and pour in a cup or two of mineral salts (can be found at any drugstore). Then sit yourself down and enjoy the sensation. For optimal results, lightly massage your aching body and rinse your body well afterwards.

Ways to relax muscles #3
Apply a cream
I hate to say it, but Ben-Gay is sometimes my best friend when the going gets tough. I know; it stinks and the world will know that you have it on, but you do have another choice.

Rather than go the route of minty stink, opt instead for some Aspercreme, it’s virtually odorless and is just as effective. Of course, couple this with ibuprofen (Advil) or acetaminophen (Tylenol) and your muscles will feel better in no time.

Ways to relax muscles #2
Sleep
Nothing helps your body rejuvenate itself like adequate rest. So after a tough workout, it’s important that you get your 8 hours of sleep that night. Otherwise, you recovery might take much longer than you anticipate.

To ensure that you rest adequately, try not to eat or drink anything at least 2 hours before bed time, prepare everything for the morning after before you head to bed, and clear your room of any potential interruptions like cell phones, television and intrusive lighting (alarm clocks and the like).

Ways to relax muscles #1
Get a professional massage
Above and beyond all else, the praised professional massage will work wonders on your aching, tired body. Book an appointment today and you will be hooked for life.

Whether you opt for Swedish or deep tissue, a massage will unknot your muscles and allow for better blood circulation to areas that need it the most. Tell your massage therapist where it hurts the most and they can spend some extra time in that area.

Relax muscles, relax yourself

Usually, if you do some adequate stretching before and after your workout, you will be able to minimize muscle soreness, but most of us don’t and even when we do, it’s not long enough.

So the next best thing is learning how to deal with the muscle aches once the damage is done and, with the aforementioned tips, you should be saying goodbye to muscle aches sooner rather than later.

Belly Dancing

By Vanita Gautum

Most gyms across North America offer aerobics classes called belly dancing or baladi, and if you haven’t heard of or tried them yet, you will fall completely in love once you do.

Belly dancing focuses mainly on the mid-section of a woman’s body, but includes elements of arm and upper body movements that will make you feel like you had a good run once you’re finished.

You will sweat, you will laugh, but above all, you will have a good time enjoying a belly dancing classes filled with women from all walks of life and different shapes and sizes.

Origin of belly dancing

Belly dancing, called Raqs Sharqi in Arabic and Oryantal Dansi in Persian, is believed to have originated in the Middle East, Mediterranean and Africa, and dates back as far as the 4th century B.C.

What you need for belly dancing

Although typical belly dancing requires a full frock including scarves to tie around your hips, a veil and an outfit, you do not need to have any of these things for an effective workout.

Some classes offer a box of scarves with sequins, but most don’t. You can invest in it yourself or opt to learn the moves without seeing the full effect of what you look like doing it.

A typical belly dancing class

Belly dancing classes start out with a warm up to heat up the muscles. The warm up consists of performing each move for the class individually.

Don’t worry about not being flexible or having the ability to isolate certain muscles in your body. Slowly but surely, you will learn and adapt the moves to your body, and perhaps even tighten your core while doing it.

Common belly dancing moves

Belly dancing is not easy by any means, but it is a lot of fun and will help you get to know your body much better, as well teach you how to isolate and control certain muscles and joints.

Some common belly dancing moves include:

Belly dancing moves #1
Hand & arm movements
You will feel the burn in your shoulders and increase flexibility in your wrists as you sway your arms up and down by your side and in front of you.

Belly dancing moves #2
Shimmy
Just about every woman enjoys this maneuver, which consists of keeping your entire body still except your shoulders. As you alternate them back and forth at a rapid pace, your breasts will shake as a result. Wear a good bra, the last thing you want is for your breasts to be swinging around painfully.

Belly dancing moves #3
Hip articulations
You will learn how to isolate your hips and move them one at a time. You will be shown how to move them up and down, and from side to side. This is incredibly difficult to learn, but you probably won’t be discouraged because most of the class will have the same issue.

Belly dancing moves #4
Traveling steps
Once you learn how to isolate certain body parts, the next step is learning how to continue these body specific moves while walking backwards and forwards. It’s quite trying to learn but you will laugh and have a good time in the process.

Belly dancing moves #5
Rib cage movement
There are 3 rib moves, or undulations, that you will learn: the rib cage slide, in which your rib cage protrudes from the top and is brought in by making a wave with your back; the rib cage circle, in which you stick out your ribs out as far as they can go toward each of the four corners of the room, eventually working it into a circular motion; and the rib cage figure eight, in which you attempt to draw the number “8” with your ribcage.

Belly dancing moves #6
Abdominal moves
Ah the belly, the heart of the dance. Learning how to control your stomach muscles and make your stomach protrude in a wave is quite difficult, but the beauty of this move is that it’s preferable to have a bit of a tummy than not. And we like that.

Belly dancing moves #7
Neck slide
Easy for some, more difficult for others, the neck slide will have you moving your neck from one shoulder to the other all the while hold your hands above your head, palms facing out. Think “Walk Like An Egyptian.”

Start belly dancing

Belly dancing is a fun and unique way to learn how to take better control of your body, increase flexibility and have a great time doing it all.

As the weeks go by and you continue to get better and better at it, before you know it, you’ll be showing a certain someone all the fantastic moves you’ve learned - dressed to the nines.

Machines vs. Free Weights

By Serena Daniels

When it comes to strength training, whether we should use machines or free weights to execute our workouts has long been debated. Each has its advantages and disadvantages, and offer different uses for different women.

So which is the better option for you? Well, it all depends on your health, preferences and what you would like to achieve from your workouts. Let’s find out what the pros and cons are to using each.

Keep in mind that there is no right or wrong when it comes to machine and free weight use, so long as you maintain proper posture, execute the exercise properly and keep your abs tight throughout each exercise.

Free weights
Before machines, dumbbells and barbells even existed, men and women were lifting newborn calfs, and as the calfs would get older, they would get heavier, hence increasing the lifters’ strength.

Nowadays, women don’t have to lift small animals to develop their bodies. We have gyms that offer barbells, dumbbells, and cable machines so that we may target specific areas of our bodies.


Machines vs. free weights #1
Advantages of free weights

Versatile – You can use dumbbells or barbells anywhere in the gym or your home to workout and are not restricted to the area they’re at. So if every bench in front of the mirror is taken, you can carry the weights over to the cable machine and opt to do supersets.

Core muscles – Your need to balance the weights will help you build a better core and call other synergistic muscles into play. For example, if you’re performing squats with a barbell, you will keep your core muscles tight throughout the exercise to balance yourself and keep yourself from developing a back injury.

Sports skills – If you engage in any sort of active sport like soccer, baseball or hockey, lifting free weights closely matches the biomechanics of these sports skills and will help you increase and further develop them.

Machines vs. free weights #2
Disadvantages of free weights

Injury – It’s possible that training without a spotter (someone who helps you lift) can be very dangerous if you opt to go heavier than you’re accustomed to. As well, because you are required to rely on yourself for proper form, it’s possible that doing an exercise the wrong way can lead to injury.

Adjusting weights – Having to carry a weight plate to the EZ-bar and then remove everything is somewhat time-consuming and exhausts the muscles more quickly.

Body balance – If you’re not accustomed to balancing your body to life weights or are a beginner with weights, it will be difficult to isolate muscles at first.

Machines

Machines were first used to help people overcome injuries and beginners to feel comfortable before moving on to free weights, but it seems that today, machines have become much more than that to many female gym-goers.

Machines vs. free weights #3
Advantages of machines

Isolation – Machines are great for isolating a specific muscle without calling others into play, therefore allowing for a muscle-specific workout that lessens the chances of using momentum.

Safe – Because machines have one specific movement, there is no need for a spotter.

Ease of use – Using a dial or pin, you can adjust the weight on a machine without having to lug around any heavy weights. This even helps you complete your workout in less time.

Machines vs. free weights #4
Disadvantages of machines

No core work – Because resistance moves through a specific path, it will be more difficult to strengthen your synergistic or core muscles.

Tempo stagnation – Machines force the user to use a specific range and speed to complete each repetition, thus hindering you from increasing your pace.

Average size – Because machines are designed for the average-sized individual, if you’re shorter or taller than average, you will have a more difficult time with certain machines.

Bad form – Because a machine isn’t designed for you specifically, it may lead to improper form and, unfortunately, injury.

Machines vs. free weights

If you’re a beginner, elderly or have sustained an injury, then machines can help you adjust or recuperate.

Otherwise, you can incorporate both machines and free weights into your strength-training regime and ensure that you get the best workout possible every time.

Work it out.

Top 10 Muscles Women Ignore

By Dana Laurier

When it comes to strength training, it’s very important to create a physical symmetry, not only for aesthetic reasons, but for joint strength as well.

For example, if you train your quadriceps twice a week, but only train your hamstrings once every two weeks, the front of your leg will become stronger than the back and you may end up with knee problems.

But besides symmetry, you want to develop equal strength throughout your entire body and in order to do so, you need to train all parts of your body. And that includes the ones you think don’t need any work.

That said, here are the top 10 muscles women ignore when it comes to resistance training.

Muscles women ignore #10
Tibialis
You know that it’s important to work your calves, but it’s just as important to work the antagonist muscle, which is the tibialis (located where your shin is).

In order to avoid rupturing or tendonitis, it’s vital that you strengthen this muscle. At first, the slight soreness you may develop when exercising this body part may not be desirable, but your body will adjust quickly. Keep in mind that you need not apply heavy weight when performing these exercises.

It’s important that you feel the burn when performing these exercises; that means you’re doing it right. Perform them along with your calf exercises.

Exercises for tibialis:
-Walk on your heels holding dumbbells (keep toes off the ground)
-Eccentric knee squat

Muscles women ignore #9
Forearms
If you ever perform bicep curls or deadlifts and feel a burn in your forearms, it’s because they’re too weak to handle the weight you’re lifting. That said, the forearms are an important part of any workout regime and it’s important that you pay attention to this part of your body.

Aim for exercising this body part once a week and perform at least two different exercises.

Exercises for forearms:
-Reverse curl
-Barbell wrist curl
-Reverse barbell wrist curl

Muscles women ignore #8
Trapezoids
Your objective is not to build huge traps (not that you can anyway) but to exercise them so that you develop symmetry and perfect your stabilizer muscles.

Typically, when you work out your traps, your synergist muscles include your shoulders, your neck and your upper back.

Exercises for trapezoid:
-Cable shrug
-Dumbbell shrug
-Smith machine shrug
-Calf machine shoulder shrug

Muscles women ignore #7
Hip flexors
The hip flexors consist of the psoas major and minor, and the iliacus muscles. Contrary to what you would do to develop your other muscles, your hip flexors need to be stretched adequately rather than strengthened via weighted exercises.

In order to stretch them, I suggest you take classes that increase overall flexibility such as yoga.

Exercises for hip flexors:
-Lever hip flexion
-Cable lying leg raise
-Cable standing single leg raise

Muscles women ignore #6
Pubococcygeus
One of the easiest exercises to perform anywhere and at any time, the PC or Pubococcygeus muscle is one of the most neglected by women. A strong PC muscle ensures a tighter vagina, increased sensitivity, ensures bladder control, and perhaps even aids with female ejaculation.

Although no one can see this muscle, any man you sleep with will freak out if you can squeeze his penis nice and tight with your vagina. So exercises this muscle as frequently as you can.

Exercises for PC muscle:
-Kegel exercise

Muscles women ignore #5
Calves
If you have big calves to begin with, it’s possible that there is fat covering the muscle underneath. By exercising the area, you can develop lean, defined calves and get the legs you’ve always dreamed of.

You don’t need to dedicate an entire workout to your calves, but on your legs day, incorporate a couple of exercises into your training schedule. There are plenty of machines at the gym designed to target your calves.

Exercises for calves:
-Seated calf raise
-Standing calf raise
-Leg press machine calf raise
-Standing dumbbell calf raise

Muscles women ignore #4
Chest
Many women tell me that they don’t want to train their chest for fear of losing their breasts and developing man pecs. In reality, the chances of that happening are close to nil.

Again, you need not dedicate an entire day to working out your pecs, but on your back workout day, devote a few sets to your front as well. The best exercise for the chest (and most difficult to perfect) is the bench press, but there are other options.

Exercises for chest:
-Hammer machine press
-Wide arm push up
-Flys
-Cable crossover
-Pec deck machine

Muscles women ignore #3
Lower back
A woman’s lower back is very prone to injury so it’s very important that you do not neglect this area of your body when strength training. Keeping this part of your body strong will help you develop a stronger core and avoid potential back injury in the future.

You can always take power yoga or Pilates classes to strengthen your core and your back, and you can perform a few strength-training exercises as well.

Exercises for lower back:
-Pelvic lift
-Cat & camel
-Back extension (may be done on the floor or a machine)
-Reverse back extensions on Swiss ball

Muscles women ignore #2
Adductors
You work out your hamstrings and your quadriceps, but do you work out your adductors? The adductor muscles are located on the inside of your thighs and if you don’t exercise them, they will remain loose.

If you have never worked them out before, I suggest you start out with a light weight and do no more than a couple of exercises, eventually working your way to three or more exercises and with heavier weights.

Exercises for adductors:
-Cable hip adduction
-Swiss ball adductor squeeze
-Seated adductor machine

Muscles women ignore #1
Abductors
As you’ve probably surmised, the abductors are found on the outside of the legs near the hips. And although you cannot spot reduce any area of your body, you can definitely tighten the muscles.

And if you couple that with a clean diet, you will definitely see positive results in your thighs within weeks.

Exercises for abductors:
-Cable hip abduction
-Seated hip abduction
-Standing hip abduction machine
-Standing band abduction
-Lying pulse abduction

Muscle women ignore no more

If you can do some exercises for all parts of your body, you will definitely feel more balanced and have more control over your body and equilibrium.

So keep on exercising the muscles that most women tend to avoid and you will be a step above the rest.

3 Day Workout

By Serena Daniels

When it comes to working out, 3 workouts a week is the absolute minimum you should be doing. Of course, if you have an incredibly active lifestyle, then a 3 day workout at the gym is not so bad.

But most of us tend to have desk jobs and aren’t running after kids all day, let alone living on salad and soy. And although going to the gym should be as important as brushing your teeth, we tend to put it on hold if there is anything remotely more interesting to do in its place.

A 3 day workout, however, is manageable for most women, so there’s no excuse why you shouldn’t be able to complete this 3 day workout each and every week.

Avoid consecutive workouts

If possible, separate your 3 day workout with at least one rest day in between, so that your workout looks something like this:

Day 1: Workout
Day 2: Rest
Day 3: Workout
Day 4: Rest
Day 5: Rest
Day 6: Workout
Day 7: Rest

Keep in mind that when 1 hour per day for 3 days is all you have to devote to keeping fit, you cannot afford to turn your gym visits into social affairs. You need to get in, get your sweat on, and get out. It’s not going to be that simple at first, but once you get into your routine, it’ll become habitual.

The suggested workout routine listed below is just that, a suggestion. If there is a body part you feel needs to be better developed or you have problems of some sort with certain areas, then hire a personal trainer to help you develop a routine that’s more suitable.

Personally, when I have a week when I can’t get to the gym that often, I tend to superset my exercises, meaning that I go immediately from one exercise to the next without rest. Then I perform a hardcore cardio workout such as running, high intensity elliptical training or jumping rope to close off my workout.

Also, keep in mind that the amount of weight you need to use should be heavy enough that you’re muscles are fatigued by the last repetition.

Day 1
Areas of Concentration: Legs, Glutes, Abs

3 day workout exercise #1
Barbell Squats
Sets: 3
Repetitions: 12, 12, 12
With a barbell placed atop your trapezoids, your feet slightly more than shoulder apart, stick your butt out, and bend your knees until your thighs are parallel to the floor. Make sure to keep your abdominal muscles contracted, your back straight and your heels planted in the ground.

Return to the starting position and repeat.

3 day workout exercise #2
Walking Lunges
Sets: 3
Repetitions: 12, 12, 12
Hold a dumbbell in each hand, and keep your back straight, step forward with your right leg and bend your knee so that your thigh is parallel to the ground. Your left leg’s calf should also be parallel to the ground. Now bring your left leg up and step forward with it so that your thigh is parallel to the ground. This counts as one repetition.

3 day workout exercise #3
Barbell Deadlifts
Sets: 3
Repetitions: 10, 10, 10
Hold a barbell with your hands more than shoulder width apart with one arm prone (palm facing you) and the other supine (palm facing outward). Keeping the barbell close to your legs, slowly lower it down toward your shins, stop mid-way and then raise it back to the starting position. Pull your shoulders back and squeeze your glutes when you reach the top.

This is an advanced exercise and requires a lot of coordination, so make sure to look in a mirror (stand parallel to it) so that you can be certain your back is straight and your abs tight throughout the exercise.

3 day workout exercise #4
Lying leg lifts
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your legs closed. Lift your legs about six to 12 inches off the ground, hold for two seconds and return to starting position. Perform each repetition slowly and in a controlled manner.

3 day workout exercise #5
Crunches
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your hands across your chest or behind your head and your elbows pointing outward on either side. Contract your abs and lift your shoulders and upper back off the ground, hold for two seconds, then return to starting position. Make sure to keep your abs contracted throughout the exercise.

Cardio
Time: 30 minutes
Type: Interval
No matter what cardio exercise you choose to do, spend two minutes moving at a comfortable pace and one minute moving as fast as you can without passing out.

Day 2
Areas of Concentration: Arms, Abs

3 day workout exercise #1
Lateral/Front Dumbbell Raises
Sets: 3
Repetitions: 10, 10, 10
Hold a dumbbell in each hand, and stand with feet a little more than shoulder width apart, knees bent slightly. With palms facing down, keep your arms straight (but don’t lock your elbows) and lift your arms up in front of you, then out to the sides and back down. That counts as one repetition.

3 day workout exercise #2
Standing Barbell Curls
Sets: 3
Repetitions: 12, 12, 12
With a barbell in hand, palms facing out, stand with your legs slightly more than shoulder-width apart, and raise the barbell toward your shoulders, making sure not to let your elbows move away from your sides. Return to the starting position.

3 day workout exercise #3
Dumbbell Kickbacks
Sets: 3
Repetitions: 10, 10, 10
Place one hand on your knee, bend your knees slightly and bend at the hip until your back is parallel to the floor (make sure, however, to keep your back straight). With the other hand, hold a dumbbell and, keeping your elbow close to your side, “kick” your forearm back toward the ceiling until it’s parallel to the floor. Return to the starting position slowly and repeat.

3 day workout exercise #4
Triceps Pressdowns
Sets: 3
Repetitions: 12, 12, 12
Attach a revolving straight bar to the cable machine and grip it so that your palms are facing down and your thumbs are about five inches apart. Lock your elbows against your sides at a 90-degree angle. Push the bar down toward your legs and squeeze your triceps as you straighten your arms.

3 day workout exercise #5
Hanging Leg Raises
Sets: 3
Repetitions: 20, 20, 20
Hang from a lat pull-up bar with a shoulder-wide grip, arms fully extended. Raise your legs until they’re parallel to the floor, hold for a second, and lower them slowly, making sure not to swing your legs. Start off with six repetitions and work your way up to 20.

3 day workout exercise #6
Knee-Ups
Sets: 3
Repetitions: 20, 20, 20
Sit on the edge of a bench and hold the side to maintain your balance. Extend your legs straight out, then bend your knees and bring them in toward your chest. Hold this position for a second, then return to the starting position.

Cardio
Time: 30 minutes
Type: Light jogging
If you have problems with your knees, then instead of jogging, opt for a machine that has no impact like a bicycle or elliptical machine, but remain at a pace that will put you in the fat-burning zone.

Day 3
Areas of Concentration: Back, Chest, Abs

3 day workout exercise #1
Dumbbell Rows
Sets: 3
Repetitions: 12, 12, 12
With your feet shoulder-width apart and your body bent at the hips, keep your back straight (parallel to the ground) and hold the dumbbells directly in front of you, palms facing your legs. Upon lifting, turn your palms to the sides, keeping your arms close to your sides, and lift your arms up as high as you can. Lower slowly and repeat.

3 day workout exercise #2
Bench Press
Sets: 3
Repetitions: 10, 10, 10
Lie on the bench, making sure that your eyes are directly underneath the bar. Place your arms about a foot more than shoulder width apart on either side and lower the barbell to the middle of your chest without letting the bar actually touch your chest. Your lower back should be in contact with the bench at all times.

You may need a spot for this exercise and if you don’t have one (or refuse to ask the hot guy to help you), then do this same exercise with dumbbells.

3 day workout exercise #3
Good Mornings
Sets: 3
Repetitions: 12, 12, 12
Stand with your feet shoulder-width apart and place a barbell over your shoulders. Keep your legs rigid and your back straight as you bend forward at the hips until your body is parallel to the ground. Press your heels into the ground as you make your way back up. Make sure you keep your core tight throughout this exercise.

3 day workout exercise #4
Decline Dumbbell Flyes
Sets: 3
Repetitions: 10, 10, 10
Lie on a decline bench and hold the dumbbells at arm’s length by your sides, allowing for a slight bend in your elbows. Raise your arms overhead, hold for a second and lower slowly to the starting position.

3 day workout exercise #5
Bent Knee Abdominal Hip Raises
Sets: 3
Repetitions: 15, 15, 15
Lie down with your back on the floor. Place your hands by your sides and bend your knees, keeping your feet a couple of inches off the floor at all times. Slowly raise your pelvis and knees toward your chest while simultaneously raising your head and shoulders, hold for a second, and return to the starting position.

3 day workout exercise #6
Exercise Ball Crunch
Sets: 3
Repetitions: 20, 20, 20
Lie down on the floor and place your calves on an exercise ball, keeping your knees at a 90-degree angle. Place your arms behind your head, making sure your elbows remain in line with your ears at all times. As you push your lower back into the ground, raise your shoulders off the floor about five inches, hold for a second and lower to the starting position.

Cardio
Time: 30 minutes
Type: Interval
Remember: Two minutes of light exercise and one minute of very high intensity.

3 day workout plan

If the above 3 day workout is combined with a clean diet and regular movement throughout your day, you will definitely see results.

Feed your body and give it some exercise, and it will work like a well-oiled machine.

Work it out.

Top 10 Biceps Exercises

By Dana Laurier

After their butts and their legs, most women want to have a pair of tight, firm arms. Building and shaping your biceps with the right biceps exercises is one of the many ways you can transform your arms and create a nice overall silhouette.

In order to see definition in your biceps, as with any other body part, you need to work it out at least once a week and perform each set to failure without using momentum.

Keep in mind that the biceps brachii (proper name for the muscle) are a small muscle group and if you overtrain them, your arms will feel shot and performing everyday tasks may become more difficult.

So while this is a top 10 list, you need not perform all 10 exercises in one workout. But because your muscles adapt to an exercise quickly, you may want to try some different biceps exercises every 6 weeks in order to keep making gains.

Here, now, are the top 10 biceps exercises.

Biceps exercises #10
EZ bar curls
An EZ Curl bar looks like a barbell but is designed with curvature at the hand grips to provide for different wrist positioning.

Stand with feet shoulder width apart and knees slightly bent. Place your hands on the innermost part of the curve and lift the bar toward your chest, keeping your elbows at your sides and your wrists locked throughout the rep.

Sets: 3
Repetitions: 8 to 12

Biceps exercises #9
Concentration dumbbell curls
Sit on the edge of a flat bench with your legs more than shoulder width apart. Grab a dumbbell with your right arm and place your elbow on the inside of your right knee, and keep your abs tight.

Start with your arm straight down, palm facing out. Lift the weight toward your shoulder slowly, hold for a second when you get to the top, squeeze your biceps and lower the weight back to the starting position.

Sets: 3 (Completing both arms counts as one)
Repetitions: 8 to 12

Biceps exercises #8
Lying cable curls
Place a straight bar on the bottom cable of the cable machine. Facing the cable machine, lie down flat and place your feet against the outer steel edges of the cable machine. With your palms facing up, curl the bar towards your chest.

Sets: 3
Repetitions: 10 to 12

Biceps exercises #7
Preacher curls
Sit on a preacher bench and place your arms shoulder width apart, ensuring that your arms are firmly pressed against the pad to your elbows. Your shoulders should be in a neutral position and not elevated. If they are, you need to adjust the height of the seat or the pad.

With palms facing up, grab the barbell and slowly lift it toward your shoulders, keeping your upper arm against the bench throughout the entire repetition.

Sets: 3
Repetitions: 10

Biceps exercises #6
Cable hammer curls
Place a rope on the lower part of the cable machine. With palms facing each other, grab the rope and pull the rope up toward your chest, ensuring that your elbows stay at your side throughout the repetition.

Try to keep your grip high up on the rope and your palms facing each other throughout the motion.

Sets: 3
Repetitions: 8 to 12

Biceps exercises #5
21s
Place your legs shoulder-width apart, keeping your knees soft. Keep your elbows firmly by your sides and with, palms facing up, pick up a barbell and lift it only until your arm is at a 90º angle. Lower it to the starting position and complete seven reps.

Immediately after you’ve done the first seven reps, your starting position will become the 90º angle and you will lift the barbell up to your chest. Repeat seven times.

Finally, your last seven repetitions will be the full range of motion, that is, you begin by holding the barbell at your thighs and lift it up toward your chest. Repeat seven times.

You’ve just completed 21 repetitions.

Sets: 2
Repetitions: 21

Biceps exercises #4
Angled dumbbell curls
Stand with feet shoulder-width apart, knees soft, and hold a dumbbell in each hand. Lift one dumbbell up at a time and when you do, keep the palm of your hand as far away from your shoulder as you can as you lift, ensuring that your elbow remains at your side. Alternate arms with each rep.

Sets: 3
Repetitions: 10 (For each arm)

Biceps exercises #3
Reverse grips plate curls
Holding a plate with the tips of your fingers, both palms facing down, keep your elbows by your side and lift the plate toward your chest.

Sets: 3
Repetitions: 10 to 12

Biceps exercises #2
Cross body hammer curls
Holding a dumbbell in each hand, palms facing each other, lift one dumbbell at a time keeping your palm facing inward and lift toward your opposite shoulder doing your best to keep your elbows by your sides (if it’s impossible, use a lighter weight).

Sets: 3
Repetitions: 8 to 10

Biceps exercises #1
Chin ups
One of the most difficult exercises to do, lifting your own body weight is a goal you want to achieve. Not only is it important to be able to lift your own body weight, but it’s incredibly sexy when a girl can!

Grab the chin up (you may have to jump to reach it) with palms shoulder-width apart and facing you. Keeping your body as straight as you can, lift yourself up, bending your elbows until your head or chest touches the bar. Lower yourself slowly to the starting position and repeat.

If you’re unable to lift yourself at all, begin by placing a box under you so that you can jump up and start at the top (with your chest at the bar), and lower yourself down. When that becomes easy, try to do one rep, then two, and so on until you can complete an entire set.

Sets: 3
Repetitions: 8

Awesome biceps exercises

Remember that if an exercise is way too easy, you’re either using too light a weight or using momentum to complete the repetitions.

Keep blasting those biceps.