TO BURN THOSE FATS FAT

Hi everybody,

Today i like to explain the leg workout and its muscular functions, how muscles involved while performing strength exercises for the legs are namely the quadriceps, hamstrings, calves and the anterior Tibias. here we seee,,,

QUADRICEPS

This is the large group of muscles on the front of the upper leg, often refereed to as the thighs. They run along the front of the thigh, starting at the hip joint and ending at the knee joint. Their primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing and pedaling

HAMSTRINGS



anatomy of leg,
Barbell Lunges

Group of muscles on the backside of the leg, running from the hip joint to the knee joint.

Their primary function is to facilitate flexion of legs, medial and lateral rotation, important for walking running and jumping.

CALVES

The groups of muscles further down the back of the leg running from the backside of the knee to the Achilles tendon. They help us to extend our foot at the ankle and flex the toes, which in turn help us in walking, running, pedaling and jumping.

ANTERIOR TIBIALIS

The small muscle group on the front side of the lower leg, which runs along the shins, is referred to as the anterior tibialis. They help us to run, jump and flex our foot forward and backward.

EXERCISES FOR LEGS

squats

standing calf raises

leg extension

leg press

stiff leg dead lift

lunges

squats (DB)

i believe i explained in a simple and shorter way,

ll C U again :)

BURN THOSE FATS FAT

F  E  M  A  L  E      F  I  T  N  E  S  S

Finding the right exercise program can be a very intimidating and frustrating process. Along with finding the right program, finding time is also a concern. The majority of women want an exercise program to trim away those extra pounds. A woman being a professional track and field athlete her training requires "bulking up" and "leaning out." for Eg:- during her competition season if her weight ranges between (58 kgs - 60 kgs)., however during the off-season

her muscles are leaned out to (55 kgs - 50 kgs). The following is an example of how to get and maintain a healthy tone/lean body. The key is to be efficient without spending hours at the gym. The lifestyle to achieve your needs

begins with a consistent workout along with a healthy eating habbits. 

 3 Hours A Week Is All It Takes:

         CARDIO

 3 x 20-30min of Cardio every week:

You can choose whatever cardio you want to do... but to stay lean you need to do at least 3 days of pretty intense cardio. Running is always good for the problem areas such as upper thighs, butt, and lower abs.





 Jessica paxon, Ms fitness universe.
An Angel from Above, Right?
Whats your Heart says????
Jessy.., Jessy.., Huh





Start slow and gradually move up to 20 minutes, 25 minutes, then 30 minutes. Stairs or hills are another great lower body workout. A good consistent schedule to follow is one day hard, one-day off, one-day moderate, one-day off, and one -day hard.

           WEIGHTS

3 x 30min of weight lifting a week:

Start with high repetitions and low/medium weight. You should increase the weight whenever the exercise is getting easier... about every 2-3 weeks.

      Lower Body:

Squats: 2 X 10-12 Repetitions
You can use the squat rack or alternate with walking Lunges (dumbbells). Hamstring Curls: 2 X 12 Repetitions
Single or double leg raises.
Quad Raises: 2 X 10 Repetitions
Single or double leg raises.

      Upper Body:

Arm Curls: 2 x 10-12 Reps
Tricep Push-ups: 2 x 12 or as many as you can.
(Think of these as reverse push-ups. Find a bench chair. Face upward... position your body so that your arms are on the chair
 and your feet are out in front of you on the floor, now do a reverse push-up.

Arm Circuit:
Grab 5 Lb dumbbells and do each exercise, 2 sets x 10 reps (continuous from exercise 1 through 5)

1. Straight Arm Raises - Side
2. Straight Arm Raises - Front
3. Bent Arm Raises
4. Butterflies

     4-Minute Ab Routine

 Core Area: 2 X week, ab routine

Day #1
This is a non-stop ab routine for 4 minute. You can choose any ab exercises as long as they are non-stop & high intensity. Do each exercise for 30 reps, then switch.
Crunches
Bicycles
V-Ups (laying flat on back,
Rocky Mt. Sit-ups (Description coming soon.)
Stabilization (Description coming soon.)
Sit-Ups
Flutter Flies (laying flat on bring both legs and arms off ground back and kicking feet approx. into a V-shape 6" off the ground.)
Alternating V-Ups (same as V-ups, but opposite arm and leg.)

DAY#2
Weighted/Incline Sit-ups: With a count of 5 seconds on both up and down. 2 X 15-20 Reps.
Hanging Bent Knee: Find a bar to hang from, then pull your knee's parallel to your pelvis. 2 X 30 Reps.
Back Extensions: Find the back extension chair. 2 X 10-12 Reps.
1.Face down on the chair
2.Do a sit-up toward the ground.
3.Hold at top for a count of 5 seconds, add weight (5 lbs.) after first 3 weeks.

NUTRITION

There is no reason to starve yourself but what you eat needs to supply your body with the right kind of nutrition. proffessionals don't eat fast food, or a lot of junk food. they eat smaller portions, but instead of 3 times a day more like 4-5 times a day. Learn the truth about your favorite fast foods. Find out how many calories, carbs, grams of fat, protein and how long it will take to burn off on a treadmill. Learn how to make a healthy choice!

Most people already have a good idea of how to supply the body with the right stuff; the problem begins with the discipline it takes to eat healthy. Fish is always a good source of protein, which your body needs to change and repair the damage you do from working out. A protein/low carbohydrate shake is a good way to provide your body with the necessary nutrients to change your body. I don't really want to suggest too much, everybody is different in this department. However, Dinner needs to be healthy and not to filling. Good luck. :)

Undoubtedly.., Being Strong Helps

S  T  R  E  N  G  T  H            T  R  A  I  N  I  N  G

Being strong undoubtedly helps one in carrying out day to day activities by building up ones endurance and aid in the aerobic training.there are number of good reasons why women should perform Strength Training what is important is to go about strength training in a correct way. 
 

The Strength Training Program are based on the collection of Exercise, which are best in the line for individual body parts. Try them and roll in results .

There are number of strength training exercises for women which have been provided categorically. Keeping in mind the muscle group involved. To avoid the confusion and exercise every muscle i have categorized the strength exercises  under two sections namely, you can work the chest, triceps, shoulder and  abdominal muscles in one session and the biceps, back, the leg muscles  during the other.

To derive the benefits from strengthening as from other exercises and avoid stressing the body, you must breathe regularly and correctly. Repeat the exercise for the number of sets and repetitions suggested. Also perform the  exercises suggested in the order laid down.
Always warm up before performing the exercises. 

EXERCISE FOR CHEST

• Bench Press (DB)
• Flys (DB)
• Push ups
• Incline Bench Press (BB)
• Incline Cable Cross

The chest is made up of the pectoral muscles  - major and minor. The pectoralis major is the bigger of the two covering most of the clavier and sternum and attach to the upper arm. They help in performing various functions at the shoulder like flexion, rotation and adduction towards the body. The pectoralis minor lies beneath the major and is responsible for similar functions.

 

ABDOMINAL MUSCLES

The abdominal called the abs consist of several muscle groups and are located in the middle just below the chest going down to the public bone. These include upper, middle and lower abs, which start near the middle of the sternum and run vertically to lower part of the pelvis. The transverse ab muscles run horizontally and are the deepest muscular layer of the abs and run around the body. The oblique ab muscles lie around the lower eight ribs and are responsible for helping you to twist and bend sideways. It is important to have strong abdominal to perform day to day activities besides over coming low back pain common in women.

 

Below is a list of most effective strength training exercises for your abdomen. Included with each exercise is the specific muscle group’s worked.

 

• Pelvic Raises
• Rolling Back
• The Roll Ups
• Hanging leg lifts to sides
• Cable Crunches
• Leg Pull Prone
• Seated Leg Lifts

BUTTOCKS

There are three muscles that make up your buttocks; gluteus maximum, gluteus medins and gluteus minimus. The gluteus maximum is the biggest and the one most noticed. Together, these muscles help to move your thigh out to the side of your body besides helping in rotation and extension of leg behind you.

Standing Kick Backs

Pelvic Lifts

Bent Kick Croses

Roll with your Results.., will see you all in next session, Till than :)

FIBER-DAMAGE-SATURATION TRAINING METHOD

Fiber Damage and Fiber Saturation is a training method to add some significant muscle mass to areas that you consider weak points. This FD/FS workout is basically broken into 2 phases. In the first phase (fiber damage), the goal is to utilize training protocols known to cause significant micro-trauma in the muscle fibers. this is a necessary step to setting the growth process in motion. The techniques to be used in order to achieve this goal are: 1) Heavy Weights, 2) Eccentric Emphasis, and 3) Stretch Under Tension. If you have ever performed a workout using any of these methods, you more than likely felt a good degree of soreness in the target muscles over the following days, which is indicative of the type fiber damage we are looking for. However, when all of these techniques are combined properly, you definitely will experience a whole new level of muscle pain, ache (the good kind!) and stiffness. Now that is all well and good, but remember, your body must be able to not only repair all of this damage, but also reinforce the muscle fibers by making them larger and stronger. Digging a whole is fine, as long as you not only refill the hole, but also pile some new dirt on top! Got it?


This is where the second phase of the workout comes in (and where the magic happens)?fiber saturation. Once you have damaged the muscle fibers the goal is to now to give them with as much nutrient/hormone-rich blood as humanly possible. Thats right, its time to chase the pump.., big time.

FD/FS, lets take a look at what a typical day of training might have in store with a sample chest workout for both intermediate and advanced trainees (beginners have no place in such advanced training methods).

Intermediate FD/FS Workout:

-Bench Press 2 x 3-4 
-Incline Press 2 x 5-6
-Incline DB Flye 2 x 7-8
-Machine Bench Press 1 x 30-40
-Smith Incline Press 1 x 30-40
-Cable Crossover 1 x 30-40

Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of last three movements should be no more than 1-2 minutes.

Advanced FD/FS Workout:

-Bench Press 2 x 3-4 + 1-2 forced reps
-Smith Incline Press 2 x 2-3 +1 + 1 + 1 rest/pause style or Eccentric Only Smith Incline Press 2 x 5-6 (6 second negatives)
-Incline DB Flye 2 x 7-8
-Machine Bench Press 2 x 30-40
-Superset: Machine Dips and Pec Deck 1 x 20-25 each

Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of high rep movement should be no more than 1-2 minutes. Rest between exercises during superset should be no more than 15 seconds.
When performing an eccentric only set you must have one to two spotters available to lift the weight back into the start position. Remember, most trainees are 30-40% stronger when lifting eccentrically than concentrically.

Feed the Machine
The nutritional aspect of this program is almost as important as the workouts themselves. In fact, I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following  is utilized. 
45 minutes before training:

-Whey Protein Isolate 50 grams
-Maltodextrin or simple sugars 50 grams
-Vitamin C 1000 mg
-Phosphorus 800 mg

-Essential Amino Acids 5-10 grams
-BCAA 15-20 grams
-Glutamine 15-20 grams
-Creatine 5 grams

15 minutes post workout:

-Whey Protein Isolate 50 grams
- Complex carbs 50 grams
-Antioxidant Blend  1
Other ingredients can be used as well at all three times, such as ATP, citrulline, arginine, ALA, etc, but the above is more than enough to feed your muscles what they need.

Notes

Because of the extremely demanding nature of FD/FS training I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well fed and well rested to fully reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those that do not train drug-free, I do not feel that FD/FS should be used during a cutting phase.
Consider FD/FS as a short burst mega-mass gaining strategy.

Oh , look what time it is, I gotta go! Its time for me to go to train my client. 

Ganesh Paramashiva