Tag Archives: loss

Yoga Exercise Workout Beautiful Body Fitness – Exercise Lose Your Belly Fat Workout For Women

Watch Yoga Exercise Workout Beautiful Body Fitness Exercise Lose Your Belly Fat Workout For Women

Your time is valuable and working out can be hard! In this instructor take you through a Yoga workout that will help you lose some of that belly fat and also Built Fitness Boy


1. Eat Healthy Food :-
Lean meat, chicken, fish, eggs, fruits, beans, seeds, vegetables, low-fat milk, buttermilk, yogurt, flax seed, whole grain products, olive oil, herbal tea, green tea, etc
2. Drink Water :-
Last, but not the least, apart from the diet and exercises, you need to remain hydrated by drinking sufficient amounts of water every day. Water boosts metabolism and also helps in suppressing appetite to a great extent


1. Bicycle Crunches
2. Oblique Crunches
3. Plank


3 Chest Exercises For Skinny Guys / HARDGAINERS!

(7:44)- How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps!


If you’ve been struggling with adding size to your chest you’ve probably by now labeled yourself a HARDGAINER. Personally, I hate this title because to me it comes across more as an excuse to give up on finding the REAL reason why you aren’t seeing muscle gains.

I mean, at the end of the day it really isn’t that hard to build muscle right? Eat right, train hard, hydrate and sleep. BUT, there is one thing missing from that equation and that is Mind-Muscle Connection.

You might be hitting every chest exercise in your program as hard as you can, but you may not be getting enough muscle fiber activation to spark a lot of growth.

So, since conventional training isn’t enough, we’ll have to think outside the box and come up with a way to force muscle growth and that’s using a method I call the STRETCH-FLEX-OVERLOAD.

How It Works
This method is basically a triple-set of 3 different exercises, but they’re not just randomly thrown together. Each one serves a specific purpose in order to help spark GROWTH. The first exercise will place the majority of the resistance during the negative when the chest is at a fully stretched position. The second exercise will place the most resistance during the peak contraction which is when the chest is fully flexed. Then, after we pre-exhaust the chest with those two very specific movements, the third exercise is something that will place a maximum load on the entire chest when we know that the chest will be at its weakest link and do the majority of the work, rather than the triceps or the shoulders taking over the movement.

So, in a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the chest using as much weight as possible.

Routine Card
For this workout you guys are going to be using the following three exercises

Number 1: The Dumbbell Fly for the STRETCH.
Number 2: The Plate Press for the FLEX, where ideally you will be using 2 smaller plates instead of 1 big one, and pressing them together.
Number 3: Chest Dips or a Dumbbell Press for the OVERLOAD (I also recommend using a spotter if possible so you can really push yourselves to the limit).
Now let’s quickly go over PROPER form for each exercise so you guys can avoid injuries and maximize the benefits of each movement.

Dumbbell Fly
For this movement, it’s imperative that you have proper form, because that can make the difference between tearing up your shoulders, and tearing up your chest. Obviously, the key is to tear up the chest with this exercise.

To get into position, kick back and get the dumbbells in the air. When you first lay back, you want to be towards the bottom of the bench as you get your shoulders blades retracted and into position. From there, slide back and really pinch your shoulder blades together. This will put you in position so that the dumbbells are already lined up over your chest. A lot of people will forget this very important step, which means the dumbbells may travel over your shoulders, and that’s what can cause shoulder injuries.

Remember this first exercise is focusing on the STRETCH, so what you’re going to do is keep a slight bend in your elbows, and come out with your arms, bringing the dumbbells down as far as you can to really focus on that stretch in your chest. You’re then going to squeeze your chest as you bring the dumbbells back to the starting position, and repeat for 8-10 reps.

Plate Press
For this movement, you’re going to lay down the exact same way you did for the flys, with those shoulder blades retracted. However, this time you’re going to be pressing your hands together as hard as you can. If you were to stand up right now and do this, you’ll see some activation throughout your chest.

The biggest thing with this exercise is that when you press the plates together and fully extend your arms, that’s when you’re going to feel probably the biggest contraction you have ever felt in your chest.


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Should I Workout When I’m Sore?


Today I want to answer a question that I get asked all the time.

“Should I workout when I’m sore?”

I actually saw a video on this topic the other day by another YouTuber and it blows my mind the amount of misinformation that is out there. In the video I watched this person answer the question by rambling for a while, throw in some fancy words here and there and for some reason everybody believed what he said!

In the end, the stuff he said didn’t any make sense or really amount to any conclusion at all. This is what really gets to me Nation. You all need to be able to tell the difference between real life experience and research knowledge versus people who know how to ramble and babble about a topic for 10 – 15 min, but never really give you any concrete information.

But enough venting and back to the topic at hand.

Today we are going to talk about DOMS, which stands for Delayed Onset Muscle Soreness.

DOMS: Delayed Onset Muscle Soreness
Let’s say you hit the gym ultra-hard or just came back to exercising after being out of the gym for a while and about a day to three days after your workout you start feeling sore. This feeling of pain is what we call DOMS and it is caused by all the microtears and inflammation that happens to your muscle tissue as a result of your workout.

The process of repairing your muscles is what causes them to grow in size and get stronger, so this is all normal and a part of the process.

But should you go back to the gym if your muscles are still sore?

The answer is: It depends on how bad it is.

Are You In Uncomfortable Pain?
If you’re in a lot of pain and it feels like something is wrong, obviously you should not go to the gym and you should go see a doctor. Most of us know our bodies well enough to know when something is not right. But this is not what I want to focus on.

Are Your Muscles Sore To The Touch?
If you didn’t injure yourself but the muscle is very sore to the point that it hurts when you touch it or causes you to not have full range of motion, than my answer is:

Wait another day to work that muscle group.

The key point here is do not train the muscle group THAT IS SORE. I’m not saying skip the gym, I’m saying let this specific muscle recover and focus on another area for that day.

For example, if my legs are killing me I still train that day but I will adjust my schedule to work something like biceps. There is no need to rush the process because if you’re experiencing DOMS and can’t perform full range of motion on your exercises, you’re not going to have the most productive workout anyway.

Another thing to keep in mind is that if your muscles are working on repairing the tears you’ve inflicted on your previous workout, creating more tears and damage will only disrupt the recovery process.

So the bottom line, rest THAT area a little longer.

Do You Have Light Muscle Soreness?
If you’re feeling reasonably sore, but it’s not as drastic as the situation described above, it’s actually a good thing to go to gym and get the sore muscles moving again. Just be sure to take it easy on the weights!

This is not the time to go hardcore and try to hit a new personal record. What you want to do is hit some aerobic exercises and do some light lifting.

Activity in this case is good because it will increase the temperature in the area which increases oxygen flow and the flow of much needed nutrients to help heal the damaged area as well.

This blood flow is also good because it will help to take toxins away which were produced by the tears and subsequent inflammation of your muscle tissue.

So no excuses nation! Even when you’re extremely sore, you should still go to the gym!

It’s just a matter of figuring out how bad it is so you can decide if you can train the same area again or if you have to come up with a plan B to workout another part of your body.

Now knowing this, you might be thinking, if I workout but I don’t get sore, does it mean I’m not going to grow? Absolutely not! But I am going to talk about that in more detail in a future article!

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5 Minutes to Slim HIIT Cardio Workout – Fitness Blender HIIT Workout for Fat Loss

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Beginner FAT Burning Morning Workout (Burn 300Cals in 15 Mins!) | Joanna Soh

♥ Get this workout done in the morning!! Kickstart your metabolism & burn more calories throughout the day. The lovely studio space is courtesy of Be Urban Wellness:
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

This is a total body workout to do first thing in the morning! They are low impact so you can do them in your pyjamas (without any undies on!) I offered beginners and also advance version if you feel like challenging yourself. =)

1) Kneel to Squat Pulses
2) Alternate Lunge Touch Down
3) Plank Hop to Push-up
4) Plank Jacks
5) Dolphin Plank
6) Groiners
7) Half V to Knee Tucks

Sequence: 14 Intervals (45secs Workout – 15secs Rest)
Total Time: 15 minutes (2 sets)
1 minute rest in between sets
Best Results: Do this workout daily to kickstart your day! If you keep it consistent, you will see results – lose weight & tone up. Remember to include total body strength training and also cardio exercises.

To progress:
– Perform 3-4 sets.
– Lift some weights to make the exercises tougher
– Choose the advance version

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