Yesterday I gave you biceps (I’ll give you the lowdown on those exercises next week), and today I’m giving you triceps. What can I say… I have exercise on the mind and the summer nights are coming into full effect. You should be enthusiastic about this upcoming heat to (for those who faced a horrid winter), as this is the time to shine and show of what you have been building. Any how, the triceps routine.
Seated Triceps Presses
- Sets: 3
- Reps: 8-12 (Increase the weight after each set)
- Rest: 3 minute rest between each set
Tricep Dumbbell Kickbacks
- Sets: 3
- Reps: 8-12 (Increase the weight after each set)
- Rest: 3 minute rest between each set
- Sets: 3
- Reps: 8-12 (Increase the weight after each set)
- Rest: 3 minute rest between each set
As I mentioned, let me know which exercises you have been performing, because I’m probably going to throw a tweak at them, which is what you need.
See you in the comments.
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We all know Black Friday is coming next week Friday. But I want to start the party
early. Today, I’m going combine the 5 most popular Fit Buzz programs.
- No Nonsense Butt Building
- Meal Plans and Workouts for Abs
- Fit Buzz Pull ups Program
- Budget Foods for Abs
- Guide to Necessary Supplementation
And give you access to all of them for just $49.99 (Together they cost over $140).
That’s over 65% off!
That means you’ll have the entire core Fit Buzz arsenal that will get you to that strong,
lean and sexy ‘99% physique’ that is often spoken about (Who am I kidding… Spoken
about DAILY!) in Fit Buzz world.
The discount rate will drop by 3% everyday until November 23rd.
>> It’s Black on this Fit Buzz Friday
– 65% off (The discount rate drops by 3% everyday until November 23rd.)
– Free upgrades on ALL of the programs (Many of which will be introduced between
Let the season of fun BEGIN! Heck, it’s only just begun. My crazy brain is in beast
mode, so expect some more goodness to come your way FitBuzzers. You rocked
before, but I WILL ensure that you rock some more before the year ends.
Oh, and I jumped on video for you again today <==== I have a voice…
Hello all Fitbuggers
Last week Fitbugger Damion ‘Baima’ Brooks recently asked..
And today we’re delivering just that…
You can get the full details… here <===
Or you can just watch the video below and/or download it here.
We have another action packed post coming up within the week, so stay tuned.
Well, the New Year has begun, and many people are looking for (or at least thinking about) ways to keep those resolutions they made as they toasted the occasion. As we all know, however, many if not most of those resolutions somehow fall by the wayside before the month of January is gone. And if you’re like a lot of people, getting fit is high on the list of the promises you made yourself, and unfortunately, one of the first to be broken. Perhaps you’re telling yourself that if you make a real commitment to getting in shape, say, by joining a gym, you’ll be more motivated to fulfill your resolution. Great idea! Unfortunately, many who follow this logic end up paying for a gym membership, only to use it a few times, then quit going. Quick loans can offer funding to cover your gym costs, so there is no financial excuse only your own lack of enthusiasm ! Gym owners even have a term for such people: turkeys. And like a Christmas turkey, it’s good for a short time, but doesn’t last particularly long. So how do you motivate yourself without running the risk of being one of those turkeys? Here are a few ideas:
Shop around, but choose a gym that is convenient enough that you’ll keep going
You might find a gym that you like, and that doesn’t charge outrageous membership and usage fees, but if it’s miles away, you could well end up using that as an excuse not to go (And where those resolutions are concerned, almost any excuse will do in a pinch!). Find one that is either close to your flat, or that isn’t too far out of the way of your usual haunts.
Look for a gym that offers a free (or low-cost) trial membership
Are you likely to go into a big box store and purchase a year’s supply of a side dish that you have never tried? Or would you prefer to purchase a couple of meals’ worth and see if you like it before buying in bulk? The smart consumer will use the same logic when looking for a new exercise routine. Inasmuch as gyms are part of a very competitive business, some of them will let you use their facilities for a short while at little or no cost in an attempt to get you sufficiently enthusiastic to pay for a longer-term membership. Don’t hesitate to ask your gym whether they offer such a deal. Even if they don’t advertise such an arrangement, they might just be willing to offer a trial if they think they’ve got a potential customer. By taking advantage of trial memberships, you can avoid paying for a year’s worth (or longer) of something you end up not caring for.
Look for a public (as in non-profit) community center
Some communities have well-equipped community centers that offer fitness programs and many other benefits, as well. The cost for these centers is typically lower than the commercial gyms charge, and they usually allow membership on a month-to-month basis, rather than requiring you to commit to an annual contract. Some of these centers might be less flashy than the commercial gyms, but you’re going there to get fit, right? So what if your workout space isn’t a’glitter with neon lighting and loud disco music? Go for the basics, and you’ll save yourself a few quid. Or much more than a few.
Read the fine print before signing a contract
Whatever gym you choose, even if they seem to be a good bargain, be sure to look for any “hidden” charges anywhere in the agreement. This should go without saying, but there are too many places that put an attractive membership fee in their adverts, then tack on additional charges, even for the most basic amenities. And some charge an exorbitant amount for “luxury” services, such as the use of specialized equipment, personalized training, or even towel fees and locker rental. Add all the services that you’re likely to use to that “bargain” membership fee, and you might discover that it’s no bargain at all.
See what others have to say about a gym
To twist an old saying, hell hath no fury like a dissatisfied customer, and in the Internet Age, people who aren’t pleased with a product or service have an easy means of airing their gripes to the world. Ask people you know what they think of a gym, and go online and see what other customers are saying. Virtually any business is going to have a few detractors and disgruntled customers, and shouldn’t be written off because of the occasional Grumpy Gus. But the really shoddy businesses will rapidly show a pattern of public complaints, and you’d be wise to avoid a business that has a legion of blokes ready to lynch them online.
You might even come to realize that you don’t need a gym at all, and can keep the promise you made to yourself by doing exercises on your own, without the fancy equipment, neon lights, and throngs of spandex-clad fellow fitness buffs. Just close your browser, get up out of the chair, and walk someplace. Ride your bike. Or you could even stay in your flat and do some reps using water bottles for weights, without the tendency to feel like you need to compete with the obsessed gym rats that always seem to be in better shape than you. What’s important is that you start, even if you start small, and that you don’t add in factors like cost or inconvenience that will encourage you to quit.
Body building is no longer seen as a hobby solely undertaken by the vain, the pig-headed and the clinically aggressive. It’s become not only a legitimate sport, but also a lifestyle more people across the developed world have fallen into as a way of not only becoming more healthy, but more confident too. Gaining muscle mass and keeping it toned is not easy though, in fact in a perfect world, it’s a task you’d want to dedicate at least 4 or 5 hours a day to. The increased amount of food you’re expected to put away, coupled with the hours of required gym time mean that besides working and sleeping, if you really want to bulk up, you’ll have very little time to do anything else.
This is partly down to our genetics. We’re not technically ‘supposed’ to put on such excessive muscle mass and as such, most of our metabolisms (at least the ones that work properly) are engineered to keep us svelte and lean. As such, muscle building supplements have been…well… supplementing workout regimes for years now and the results are often night and day (though obviously you need to put the effort in too).
So many of the big supplement companies tend to exploit the desire to bulk up fast though and will use their advertising materials to not only exaggerate the truth, but flat-out lie about their products. A lot of it might just be smoke and mirrors, but there are supplements out there that do the trick. They might not be the ‘key’ to bodybuilding success (I’m afraid that’s hard work and dedication), but they will almost certainly help.
Before you decide to settle on a supplement, make sure you’re aware of exactly what they are meant to be supplementing. None of the supplements listed below will work unless they are taken in combination with a steady diet and an extensive workout regime. When it comes to bodybuilding, protein is your best friend and you should be eating at least every 3 hours. Also you should steer clear (or at least as clear as possible) from alcohol, sleep at least 8 hours a night and should be eating at least 10 servings of fruit and vegetables a day.
Very much the ‘bread and butter’ of the bodybuilding world, creatine comes in a powdered or tablet form and is made up of an incredibly high energy compound called ‘creatine phosphate‘. This is a compound that your muscles need to help them contract more intensely and as such, creatine works very much as a facilitator for an increased workload. Without a sufficient amount of creatine in your system, heavy, extensive weight-lifting sessions will feel significantly more difficult and you’ll ‘hit the wall’ much sooner. Of course, some keen weightlifters might already be getting a decent amount of creatine phosphate through their diets. Red meat for example, is incredibly high in creatine. For the majority though, the extra boost offered by a creatine supplement might be essential when it comes to high intensity weightlifting.
We’ve already established that protein is essentially the ‘be all and end all’ of weightlifting, but even if you make a conscious decision to up the amount of protein in your diet, you still might not be getting enough to fuel your muscle growth. Protein powders and ‘shakes’ are cheap and effective but be sure not to substitute any meals for pure protein as there are other essential vitamins you might miss out on. The most common form of protein powder is ‘whey powder‘, but there are others.
An especially worthwhile supplement for the naturally skinny guys and girls who want to get into bodybuilding, glutamine is a natural substance that essentially helps your body to cope with stress. Much as with creatine, it’s a compound that we will get from our natural diets, but considering a bodybuilder’s body is put under a significantly higher amount of stress than your average couch potatoes, you’re going to need that bit extra. Adding an extra source of glutamine to your daily intake means your body will be better equipped to handle the stress put on it by weightlifting and it comes in a variety of forms.
‘Greens’ are essentially fruits, vegetables, algae and grasses that have been compacted into a powdered form. When you’re bodybuilding, you’re going to be required to eat a lot of food, so much so that it can often be a struggle to physically cope with it. Greens powder solves this problem by giving you all the nutrients and vitamins you need from your vegetables and fruits in an easy to swallow powder or shake. This leaves you free to focus on more calorie dense foods, which really help when it comes to building lean muscle mass.
Supplements are a vital, cost-effective way to enhance your workout as long as you take the right supplements and do so under the right conditions. Add one of each supplement to your daily intake and stick to a rigid, disciplined gym schedule and diet. Within months, you should see results and you’ll have only yourself to thank!
Your writer Jeremy is not much of a gym monkey himself, but has friends who swear by the supplements listed above and has seen the results himself first hand.
I do already know most of you here. But now it’s time for us to build an even stronger relationship. After all, a strong lasting relationship is based on good communication… right. So communicate with me so I can communicate more related articles to you, that will really make a difference in helping you build muscle and obtain top fitness levels:P
To do so I have set up a survey with 25 questions.
Click Here to take survey
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A triathlon is a racing event in three parts: running, cycling and swimming. You might think that competing in such an event is beyond everybody, but it’s a common misconception that only super athletes are capable of such an activity. Actually, with the right amount of training and dedication, everybody can complete a triathlon if they’re willing to put in the effort. Here’re the first 3 steps to beginning your triathlon training.
Creating a Culture of Training
The most important thing that you have to admit to yourself is that whatever your current shape, with the right amount of training, you’ll be able to complete a triathlon. Unfortunately training is difficult because it means getting into the right mind set. What this will require is creating a culture of training. The best way to do this is to dedicate time each night and label it as an appointment of the same level of importance as a haircut, bank meeting or business meeting. There’s always time to be made for training, it’s just how serious you want to treat it.
Combining Work and Diet
There’s no point in exercising if you don’t have the dietary restraint to go alongside it. Make sure you follow a balanced diet, and you start each day with a healthy breakfast. You should also try to fill your meal time dishes with lean protein, complex carbs and green vegetables, and to reduce your alcohol intake to a max of 2 drinks per day and your snacking levels down to as little as possible. Finally, be fair to yourself. You’re not trying to starve, you’re simply trying to get lean.
Enhancing Your Training
Once you’re following a training program and you’re eating right, there are a few things you can do to make sure you’re really getting the maximum out of your new lifestyle. One is to get more sleep. A healthy amount of sleep is very necessary if you’re attempting to lead an active lifestyle, as sleep deprivation can lead to sluggishness. A further thing you can do is maximise your workout routine by wearing the right equipment. When you compete in your triathlon, you’ll need clothing appropriate for running, cycling and swimming, so you’ll need clothes like those available from High Octane Sports which are great for all three in one.
If you’re planning on doing a triathlon, don’t be put off – by following the advice above, you’ll be competing in no time.
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Forty is a big milestone for just about all men. While some men are actually excited about reaching this point, there are plenty who wake up on the morning of their 40th birthday and wish they could turn the clock back 10 or even 15 years. Although things like making fewer really dumb decisions and a stable career are examples of the positive attributes that often go along with reaching this age, there are also stereotypes about this age that plenty of men fear.
One of the biggest concerns men have about this age is that it means their body is basically going to go to crap. For men who never really put a lot of effort into working out, this thought can make them feel like they missed out on their opportunity to ever build a great body. And for those who did take working out seriously, believing that turning 40 is going to tank their physique can make it feel like all that hard work is going down the drain.
While it’s definitely easier to build muscle in your twenties than it is in your forties, that doesn’t mean you can’t maintain and even improve after the age of 40. If you want to minimize fat and maximize muscle, you definitely can. In addition to using the right supplement like the one discussed here, here’s exactly what else you need to do in order to make that happen:
Plenty of younger guys make significant gains not because of their approach to training, but in spite of it. The most common mistake men of all ages make is overtraining. While someone in their twenties can get away with this, for those who are forty or older, working out too much can hold them back from ever making progress. You may want to consider deloading for a week every 8 weeks to allow your body to fully recover and continue to grow without injury.
Because overtraining is a real problem, it’s crucial to take a smart approach to working out. The first step towards smart training is always warming up. Although going fairly slow on a cardio machine for 15 minutes may seem boring, this activity plays a key role in preventing injuries. The next step is to use moderate weights. While you want to challenge yourself, you don’t want to absolutely kill yourself.
In terms of finding the right amount of weight, the best approach is to base it on rep range. For upper body, that means 8 to 12 reps. And for lower, it’s 12 to 20. Based on the range, determine the amount of weight you can handle while always maintaining good form. Finally, take a day off between each lifting session. For most guys, that means they’ll hit their entire body over the course of a Monday, Wednesday and Friday.
In addition to lifting weights, cardio is also important. Not only does it help in terms of staying lean, but those over forty can really benefit from the positive effects cardio can have on health. Three or four cardio sessions a week is ideal. They should last for twenty to thirty minutes, and should consist of a low intensity exercise.
Just as younger guys can get away with overtraining, they can also stay in really good shape despite nutrition habits that are far from ideal. The two big things to keep in mind are metabolism and cholesterol. In regards to the former, you’re going to want to avoid excess carbs and calories that will just end up as fat. And for the latter, you want to make choices that will help keep you healthy.
While you’re obviously free to experiment with the approach to eating that works best for you, many guys find that 4-6 smaller meals works better for them than three larger ones. In terms of what these meals may consist of, egg whites, oatmeal, protein powder, chicken breasts, brown rice and fish are all good staples to integrate throughout the day.
Anyone who says that approaching fitness at 40 should be the same as it is at 20 is either completely misinformed or delusional. But even though there definitely are challenges that go along with working out after 40, they’re not insurmountable. As long as you take the right approach, a great body at 40 and beyond is definitely within your reach!
Bryan Lester is a freelance fitness writer. After virtually giving up on exercise for several years, he fully recommitted himself to fitness at the age of 41. And now at the ripe young age of 47, he’s happy to say that he feels the best he has his entire life.
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If you’ve been looking for an excuse to lose weight, the New Year is the perfect time. Now that 2014 is here you should make a considered effort to get a structured work out program that you’re going to be able to stick to. This means – if you’re a busy modern person – keeping it short and sweet. Even better, if you could exercise in and around the home, the bar to getting fit would be even lower, so here’s a short guide to some exercise routines you could do around the home in less than 30 minutes.
Short Burst Sprinting
Running at a constant, steady pace won’t help you to get into shape unless you do it for a long time. An alternative course of action could be to run in short bursts which is much better cardiovascular exercise, and will fit into your schedule better. Even better, if you run in your local area, you’ll burn more calories than on a treadmill at the gym, so here, the most effective running solution is also the fastest.
Dancing at Home
Everybody enjoys a good dance, and it’s no secret that dancing is a fantastic form of exercise for your body and brain. Therefore, why not start each day with an energising dance work out where you let loose and shed some pounds. If you think you’re alone in doing this, people in London are already going to early morning organised rave events where happy music and fruit juice is the order of the day. As you can see, this is a popular movement, and it’s one that you can spend as much or as little time on as you want.
Classic Home Gym
What could be more efficient and effective than a home gym? You might not want to dedicate a whole room in your home to fitness, but surrounding yourself with new apparatus like that available from places like Fitness Warehouse might just be the motivation you need to get you exercising. Spending your money on a new treadmill might just incentivise you enough to use it! So a home gym isn’t the most glamorous solution to your fitness problem, but it might be one of the most effective.
So there you have it: 3 great exercise ideas to help you lose weight – all in under 30 minutes.
The current scenario of America’s healthcare problem doesn’t just because of insurance issues and laws. There are in fact many other factors that affect the overall healthcare scene in this country, which in turn affects thousands of citizens all across the nation. Many experts often comment on our healthcare laws and their ill-effects on the overall healthcare scenario in the country. However, they often miss out on one thing. When there is no role of technology in healthcare, the crisis indeed rises.
The reason is because technology actually improves healthcare. After the introduction of modern technology in healthcare, a number of incurable health issues have been solved. Techniques like MRI, chemotherapy, mammogram, and robotic surgeries, have made many healthcare procedures simpler than before. Gone are those days when surgeons used to cut open the body to take out gallstones. With options such as laparoscopic surgeries, there is no need for open surgeries. Surgeons can just remove a huge stone through a millimeter size incision. This is what technology gave to healthcare. In short, technology does really play an important role in solving many critical healthcare issues.
In the past, a number of patients lost their lives from intricate injuries and internal bleeding after an accident. With newest screening like CT scan and MRI scan, now physicians can locate the exact cause of internal bleeding and their position. That makes the treatment process easy and successful. Similarly, newest healthcare technologies including robotic surgeries and artificial bone replacement surgeries have made the lives of many patients easier than before. In addition, the recovery time has also been improved. All in all, technology in healthcare really plays an important role.
Furthermore, technology does play an important role in hospital management. With new applications and software options, hospitals now can pull out the details of a person just by entering the last name in the system. That makes the registration and medical billing work simple and easy. Technology has really gone so far that many of our daily tasks have become easier and simpler. In the past, hospitals and physicians used to spend a lot of time in paper work. Due to that, there was a delay in both billing and record maintenance processes. Now there are a number of newest technology in healthcare that help physicians and their assistants in record keeping and billing. As all these can be done electronically, the task has become drastically easier.
One of the newest introductions to hospital management is EMR or electronic medical records. This tool is for physicians and hospitals. Such a tool helps the person in creating profiles of patients, saving their data, and all relevant records. In addition, this tool helps the person in medical billing by pulling out pre-saved information on the system. The result is both record maintaining and medical billing becomes quick and easy.
With new tools like EMR, it has now become easy to understand the billing and coding process. The tool has not only made the record keeping simpler, but also has made the billing process easy. The basic tasks of medical practice become easy with EMR; hence, many other associated processes can be done quickly than before. Record keeping with EMR is not only easy, but also safe. Record safety is also a primary task of such tool. Such a tool comes with a safeguard from hacking and theft. To learn more about this tool, visit here.
Many experts in healthcare now claim that technological advancements have really made many processes in medical industry simpler. In addition to healthcare and hospital management, there are a number of benefits that newest technological advancements offer. Diagnostic tests have also becomes simpler and easier with advanced technology. For mere tests like basic blood sugar, pregnancy, ovulation, and blood pressure, there are small and portable machines. Now with such options available, you don’t need to visit a clinic for these basic tests. No wonder, the latest and modern technology has helped in improving healthcare and our lives on a long run.
In the end, addressing the healthcare crisis in an effective and quicker way can be done with technological advancements. Of course, it had brought a huge change in the healthcare industry. Most importantly, technology can help us in delivering advanced healthcare service in a more efficient and effective manner. Perhaps, our national healthcare experts and officials should consider introducing more advanced technological methods, tools, and processes to solve the current healthcare crisis in a better way.