The Six Pack Challenge

Hi everyone, i said a couple of days ago that i was going to set myself a challenge, to have a six pack in six weeks.
So i will be starting this venture on Thursday 27th May. You will see a photo of me before, i will be telling what i'm doing and what i have eaten everyday through the blog and there will be nothing left out. I might do this challenge or i might fail, but i will be trying my best to get my six pack back.
Most of my training is going to be circuit training because i know most people can't afford a gym membership so it makes it easy for them, and i work 8 till 5 and have to leave at 7-30 to get to work in time, so its a normal routine for some people.Feel free to join me and post your results in the comments box and if you do well i'll put you on my blog with me, it will be hard especially the first 2 weeks as you'll be aching and feeling tierd, but stick with it because you'll feel better and more alert.
I'll have some video diaries for you and all the workouts i do that day right down to the food i eat so come lets have some fun together and a laugh even when its hard, i'm going to.

Me and My Girlfriend at Xmas 'gotta lose the chubby face'

Free Weights VS Machine exercise

Something you need to keep in mind and never forget is that when you exercise, you are training for
life. You still may spend an hour a day in the gym, although that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.

Whenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be,because your body has to work twice as hard to perform the movement.

Take for the instance the classic dumbbell bicep curl. If you aren't familiar with the exercise,it is performed by standing up straight with your palms facing forward, and a pair of dumbbells held down by your sides. You'll contract your biceps to bring the dumbbells up to your shoulder height, then repeat the exercise as many times as you wish.
Using that same movement for exercise on a bicep curl machine, you should sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, then perform the same movement as above to move the handles in an upward motion.
Now, looking at the muscle contractions in this exercise, you are contracting essentially your biceps if you are using the curl machine, and that is pretty much all you are doing. When you use the machine you are sitting down, which will limit just how much your shoulders give. The machine has several muscles used in this exercise limited to the biceps, as well as the muscles in your forearms and fingers.

Most of the time, when using machine weights, you will always be limited as to what type of exercise you can perform. You must always follow a strict procedure, which is pretty much the same with free weights. Unlike free weights, machine weights offer a certain degree of resistance.

One of the best thing about free weights is the fact that you move a little chuck around to select the weight you want to use. Instead of dragging it over to your exercise area, you simply select it on the machine. When
you are tired during a workout, this can be a blessing.

A lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there feel that machine weights are the best. There are pros and cons with both machines, although free weights have been around a lot longer and have been proven time after time to achieve dramaticresults.

Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.
In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn't mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting weights and where you plan to use the equipment, such as home or at a gym. Both systems are great for your body, although the free weights are best to use if you want the best possible workout, and always ensure that your muscles are getting the right workouts they need.

Quick gym workouts

Quick Gym Workouts


This circuit will improve both your cardiovascular system and your muscular endurance, as well as allow you to do a full workout in less than 10mins. The idea behind the circuit is to carry out a number of exercises in sequence, without putting the Dumbbells on the floor.
The circuit can be carried out without the worry of having to set up lots of equipment ; all you need is a couple of dumbbells.


Do 3 Circuits – 30secs rest in between each circuit.



Dumbbell Squats                       15reps


DB Shoulder Press                   15reps


DB Stiff Leg Dead Lift              15reps


DB Row                                  15reps


DB Lunges                              15reps

Body Detox the Easy Way With A Natural Diet

You may wonder sometimes why your body seems to be heavy and you feel lazy to move, yet you are not sick. You are more than willing to be energetic but your body is not just up to it. To address the problem, you resort to eating a lot, gulp up cups of coffee and smoke, thinking that you will be lively after. For a while, you feel good and going. Unknowingly though, you are accumulating toxins in your body. With this scenario happening more and more, you might need to detoxify.

With our ever-dynamic world today, we want our bodies to be constantly active so we can move along with the fast paced lifestyles. Hence, we resort to body stimulants such as coffee, cigarettes, diet pills, drugs and a lot more thinking that they will help the body to stay up all the time, but they do otherwise. These stimulants cause immediate loss of energy and emotional symptoms such as headaches, sickness and depression. They are also considered as toxins in the body.

What are toxins?

Toxins are agents that are able to cause body harm. There are two kinds of toxins, the Exogenous or external toxins and Endogenous or internal toxins. The Exogenous toxins come from external sources such as car fumes, tobacco smoke, drugs, factory pollution, etc. On the other hand, the Enogenous toxins come from viral or bacterial infection. Due to metabolism, the body creates its own toxin called Autogenous toxins.
These harmful substances are eliminated in the body in a process called detoxification. Detoxification is the removal of stored toxic products from the bowel, the blood, liver, and kidneys including the great amount of toxic substances stored in body fat to cure chronic diseases such as cancer. The easiest way to detoxify the body is the body detox through a natural diet. To detoxify the body naturally is a change in the diet from a poor to a healthy one. A healthy diet includes raw food diet, specifically, fruits and vegetables.

Naturally, the body detoxifies itself all day. The peak of detoxification occurs when the body is rested during sleep until noon. This is a way for the body to eliminate the toxins acquired from pollution, stimulants and nutrients.

For the ever busy people, you can substitute your stimulants with natural diet to acquire a healthy and active body. Most common stimulants taken by people are refined white sugar, coffee, diet pills, cigarettes and red meat.

Sugar has a stimulating effect. Hence, we feel invigorated when we drink colas. What we do not know, refined white sugar has detrimental effects on the body. Examples of products containing refined white sugar are cola and ketchup. It is advised to cut down on it by using brown sugars like cane sugar which is natural. Fruit juices also give the same kick as to refined white sugar.

Late night workers resort to drinking coffee to keep them awake. As natural substitute to coffee with a detoxifying effect is Japanese or Chinese green tea. The Japanese or Chinese green tea gives the same kick because it also contains caffeine but it does not contain substances that are irritating to the stomach.

Diet pills are also stimulants for the body to be kept alive. This may be observed among athletes specially, during time for competitions because they give more energy. They are being taken albeit the toxic effect in the body. In lieu of this, athletes must take fruits instead due to their natural detoxifying effects.

For cigarette smokers who think smoking stimulates their mind to think, they must think twice for smoking causes cancer. If they take carrots, they will experience the same effect in a more natural way.

For red meat lovers who really feel good and strong after feasting on said food, they better think about cutting on it. Fish is a better substitute.

Now, we understand why our parents keep on reminding us to eat fruits and vegetables. They give us energy in more natural ways plus they keep us fit and healthy.

EXSERVICE MUSCLE FITNESS BICEP CURL AND 21S

EXSERVICE MUSCLE BUILDING ABS EXERCISE

Best Muscle Building Tips - Here Are 4 Proven Steps to Ensure You'll Get Huge Muscles Super Fast!

Building muscle mass can be very simple, if you know what you are doing. Some people spend many hours in a gym without really knowing what there are doing and without any program to guide them. Usually these people don't get the results that they are looking for and all their efforts go to waste. Don't let that happen to you! In this article, you will find some valuable secrets that will help you build huge muscles in no time.


Eat a lot of protein: Without protein, your body won't be able to build new muscle, so you should try to get at least 1-2 grams of protein per pound of bodyweight. It is essential for your body in order to produce and repair your muscles after your training session. Some sources of protein are: lean red and white meat, fish, chicken or turkey, egg whites, beans, legumes, and nuts. Such high intakes of protein can be difficult to keep up with, so a convenient way to receive an adequate intake is to use protein powders.

Take an amino acid supplement: After protein, amino acids are the most important supplement for muscle growth. They have a very short absorption time (15-20 minutes) and their effectiveness lasts for almost 2 hours. Amino acids are single molecules and do not require digestion. They are not absorbed by the liver and get metabolized directly into the muscles, where they exert an anti-catabolic effect and relieve the burning sensation during workouts. You don't have to take amino acids every day like you do with proteins. You can take them only in the days of training. Timing is also very important. The majority of bodybuilders take them about 20 minutes before training. Of course, you can also choose to split the dose and take half before and half during activity. The effective dose varies depending on body weight and intensity of training, but in general it's about 1 gram per every 10 kg of body weight. For best results, take them on an empty stomach.

Eliminate Junk Food: Eliminate or at least reduce the consumption of the following foods: sauces, sweets, fatty meats, salt, white sugar, fried foods, alcohol, fatty cheeses, mayonnaise, ketchup salted nuts and chips.

Do really intense workout programs: You should push your body to its limits in order to gain muscles. However, you must avoid burnout. Rest is an essential part of training. Try to alternate exercises between muscle groups and always take a day or two to rest.


Next follow the # 1 MUSCLE BUILDING METHOD to grow incredible muscles fast! Click Here to find out how!

BODY BUILDING AND WEIGHT TRAINING

Bodybuilding and Weight Training


Introduction

Bodybuilding can be a fun and engaging sport. It can also be dangerous if not taken seriously, however, injury is rare and should not be a reason to stay away.

There are a few important questions to ask yourself before you start:

1. Where will you work out, and when?

At least three days per week are recommended (not consecutively, though, because your muscles need time to rest and grow in between workout days). Your workout might average somewhere around half an hour to an hour for an average workout.

2. Can you manage to eat several meals high in protein every day?

Almost all bodybuilders recommend a high-protein diet. This is important, because protein is the "building block" of muscle. How much protein should you be willing to consume? A common range is 1.0 to 1.5 grams of protein per day for each pound of your body weight (for example: if you weigh 160 pounds, you should try to consume 160 to 240 grams of protein every day for the best results). Be aware that protein supplements are available, such as whey protein powder, but it is generally advocated that at least half of your daily protein intake consists of "real" foods as opposed to protein supplements. Also, many bodybuilders believe it's best to eat around six smaller meals in your day instead of three large meals if you're able.

3. What are your goals?

Is your goal to become generally stronger? Perhaps your goal is to transform your body? Depending on your goals, you may need to adjust your workout accordingly. For example, if you're looking to not only gain muscle but also lose fat, you may want to use your resting days as cardio-workout days where you can do cardio exercises such as running and swimming.

Finding a Gym

Finding a gym can be a difficult task. You can do a few things. For example there's probably a recreation centre or fitness club in your area. Try looking in the telephone book to find numbers of local workout centres. Many high schools also have designated days where you can come and use the gym for a small fee. Ask friends where they work out and find out others opinions on places you might want to go. Or, if you want to work out close to home build your own gym. You can get weights, a treadmill (or take walks), workout bicycle (or bike around), and jump ropes. You can do all your working out in your home for a little money. Research what option is best for you, and go for it. This is the easy part!

The Bench press

Main Muscles Used:
Chest, Triceps

Description:

The bench press is similar to a push up. however, the differences are that the performers body position is reversed, where the person is lying with their back on a bench like seat and pushing weights connected to two sides of a standard 45 pound metal bar instead of their body weight.

weights used are in common sizes of 45lbs, 35lbs, 25lbs, 10lbs, 5lbs, and 2.5 pound cookies.

Starting position is the bar with, for example, two 45 pound weights on both sides (135 pounds) set on the starting point.

The lifter then positions themselves under the bar near the neck and positions their arms for the bench press. Arms held closer together puts more weight on the triceps, where as the opposite puts more weight on the chest. Find a comfortable grip (this varies by each lifter.)

The lifter then lifts the weights off the hooks holding the bar weights, and positions it across their chest. This is followed by a lowering of the weights, then pushing it back up to the starting point. Some say one should lower the bar completely to your chest. However, this may cause injuries. Forcing the bar to your chest when it does not occur naturally can cause temporary to permanent injuries to your elbows.

Common Exercises:

3 sets of 8 with stretching and a few minutes of rest in between each set. weights lifted vary from person to person. however, it should be a weight that allows the last set to be completed, but at the same time, moderately intense/tiring.

Pyramid sets are also used as a high intensity workout. sets go from 8, 6, 4, 2, 4, 6, 8 with increasing weight, and then decreased as the sets increase again. example of weight increase Example: 8 x 95, 6 x 105, 4 x 125, 2 x 135, 4 x 125, 6x 105, 8x 95

Safety:
In general, it is always good to have a spotter when dealing with free wweights. especially with a bench press. failure to be able to lift the weight back onto the safety bar after dismounting it can result in severe injury and even death. A spotter is there to help you live in case of these events.
Also, when bench pressing, avoid over-training to prevent injuries. be smart and lift an amount of weight where it can help you advance in your climb in weight lifting, but not injure you.
Make sure your equipment is in good condition and working order . "hardware failure" with heavy weights involving you is not fun.
Good form prevents stupid injuries.
Most of all, Have fun!

Variations of the Bench press
- Incline Press - Decline Press

Each variation works a different area of the general chest area (the upper area and lower area) and are done on an inclining or declining bench.

Dumb bell Curls
Main muscles used:
Biceps, triceps

Dumbbell Curls are predominately used to gain bicep muscle size. The suggested method is 3 sets with 12, 10 & 8 reps respectively. Start with 70% of the maximum you can lift & increase the amount by 5% with each new set (to a maximum of 80%) It is a good idea to consult a personal trainer or someone with a good knowledge of the gym prior to beginning any weight training program.

Form
While doing Dumbbell Curls, the legs and torso should be kept as still as possible (do not lock knees) and elbows should not move around while lifting the weight.
A suggested method for keeping near-perfect form while performing Dumbbell Curls is to stand against a wall and keep your feet, buttocks, and head touching the wall while lifting (the upper back may also touch the wall). At the same time, elbows should be kept at your sides and should not move around. One way to ensure that the elbows do not move is to keep the upper arm stationary. The only part of the body that moves during this exercise is the forearm and subsequently the bicep.

EXSERVICE TIPS FROM MODERATE EXERCISES TO FITNESS .

Have you ever felt tierd and stressed out from work and by the time you get home you see your children running towards you asking you to play football with them ? You refuse them but promise them that you will do after you have a rest then forget!

Instead of disappointing your children, why not say YES ? After all you will be surprised by the amount of energy you'll have after a 30-minutes of good exercise.

Did you know that by doing moderate exercise at a moderate pace for only 30 minutes, you would feel a lot better, mentally ? It has been proven that this improves your appetite and sharpens your style in problem solving. Not only that. Just 30 mins of good exercise every day can also help you sleep better at night.



What are the benefits of regular exercise ?



It promotes self-discipline and has a positive impact how you perceive life.

Exercise helps in lifting your spirits and getting you out of any depression.

When exercise for the first time, its best to be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.



These are just some moderate exercises you can do and enjoy:



1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercise programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing the household work. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

HOW TO BUILD MUSCLE WHEN YOU ARE SKINNY

BUILD MUSCLE WHEN YOUR SKINNY

While some people gain muscle at a drop of a hat, others require lots of effort to gain a tiny bit of muscle. Skinny people are a reality of life. They do not necessarily suffer from lack of appetite. In fact, some skinny people around eat a lot at the dining table, even more than their bulky friends. The reason why they can hardly gain weight is that their metabolism is like some rocket that their bodies can't keep up. Which means whatever they eat gets digested immediately.
If your reading thisand your a skinny guy wishing to have a sexy body with trimmed muscles, you need to look at a few things first,

Balance your eating

Balance your exercise

So eating should be your top priority since its the only way you can gain weight !

So to help build muscle you need to incorporate:
                                                    
                                                  Carbohydrates
                                                  Calories
                                                  Protein
Into your diet.

You can do this by eating lots of

                                                                      Bread
                                                                      Pasta
                                                                      Meat
                                                                      Dairy products.

Include plenty of veggies and fruits also as they have necessary protein to ignite muscle development.

Drink lots of WATER to retain the nutrients found in your diet. Those nutrients are essential in keeping your metabolism and digestion at a healthy pace. You would also need those vitamins to power you up when working out. Buy supplements rich in calcium and Vitamin C, A, and D in order to keep your bones active and strong even on intense activities.

When doing exercises on how to build muscle mass, make sure that you amplify the intensity each time you perform a specific workout.

Tire your muscles with repetitions because tired muscles have the most tendency to grow. Pay attention to every major muscle group to make sure not a single muscle group is left out. Your legs should gain muscle as much as your biceps. This makes for nice proportions and well built.

Don't workout on a day to day basis.

Give yourself some REST as it is needed in order to allow the bones and muscles to breathe.
Rest is a good way to spur muscle growth and make room for more muscles. Sleep well and tight, making sure you don't go below eight hours a day. Good, sufficient sleep is a good way on how to build muscle mass.

Never expect miracles any time you start on the numerous muscle building workouts.
One thing you have to note is that it is not the workouts that give the muscles. All that the workouts do is to give your muscles the stimulus it requires and the growth only comes with a lot of adequate rest. This will also not be very effective without the required nutrition and hydration conditions. However it will be very good if we examine the issue about muscle building workouts.


A lot of people have come to believe that in order to build your muscles, the only way is to use those numerous machines at the gym but this is not the case. If you want to build muscle, you have to use the compound exercises that come with free weights. Some people also call this kind of training the hardcore training.


 
WHAT EXERCISES DO I NEED TO DO ?

These days there is an array of muscle building exercises that have flooded the market of body building. What is common about these exercises is the fact that they are targeted to a particular muscle group and are also derived from one or more of the basic body building techniques. It has therefore become quite difficult to select the most effective of all these. You must ensure that you only try out those muscle building exercises that have been proven over the years to help your muscles grow stronger.


Indeed one of the muscle building exercises that has stood the test of time is the compound exercises. These exercises will greatly help in increasing your muscular strength and also put a lot of muscles on your feet. While they may not be that exciting, they are one of the basic free weight exercises that are very effective.

Another one is the pull-ups that are sure going to make your upper body very strong especially the shoulders. Apart from the fact that this exercise builds the shoulders, it also stimulates some other parts of the body and some of the joints. It therefore helps in inducing muscle growth in more than one muscle group.

Up next, another thing you have to note about these muscle building exercises is the fact that for whichever one that you decide to do, it should be totally based on your goals. This is because what may have worked out for a friend may not be that effective for you. Therefore take time to choose the best one that will suit your muscle growing needs and get to work at it.

Some of the basic muscle building exercises include among others alternating:
Dumbbell curls,
Barbell curls,
Weighted step ups,
Lying triceps press,
Barbell squat,
Lunges,
Barbell shrugs as well as Bench press.

Others will include:
Stiff legged dead lift,
Barbell rows, 
Pull-ups,
Incline press,
Standing barbell shoulder press,
Seated DB shoulder press in addition to overhead triceps extensions.

The good thing about these exercises is that you could combine them to get the maximum results out of it in an effective manner. However, it is also possible to do them in isolation in which case they should be done with the heaviest weight possible. If in case the exercise restrains you from intense motion, then it will really not allow you to train heavy enough.

In order to make your muscle building workouts very effective you have to do the training split.
This will involve the training of one set of muscles for a day and then doing the same to another set the next day. It will help most of the muscles get a good rest so that they can grow well.
It could also be possible to group two or more muscles and then train them on a single day.
For instance you could easily train the shoulders and back today and then the thighs tomorrow. After this you could skip for a day and then train the legs and the chest. This way you would have offered an effective regime of training to the whole body in just a matter of three days. You could then take a rest for about one week.


All these muscle building workouts are very effective as well as helpful, but it will require some level of consistency in order to achieve the desired results.

Good luck and keep it up !