петък, 31 май 2013 г.

Five days, and you look better!


The five days workout plan for every woman! Author: Ronny Marie Tucker

If you ready to look like this girl, see the five days program:

Day One

Start with an 8- to 12-minute warm-up. "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America recommends a warm-up to raise the temperature of your core and to also prepare your muscles and joints for movements to follow.

Legs and biceps will be the muscles worked on Day 1.

Start off with squats because they incompass the biggest muscle you will be using in this workout. Any type of squat is fine--standing squats, smith machine, leg press, hack squat, or squat holding dumbbells. Perform three sets of 10 repetitions.

Follow squats with three sets of 10 repetitions with the following leg and bicep exercises:

Leg extensions
Leg curls
Standing calf raises
Barbell curls
Alternating dumbbell bicep curls--curl one arm at a time
Bicep cable curls--arms should be shoulder height and curl cable toward your head.

Complete workout with 20 to 60 minutes of cardiovascular exercise.


Day Two

Start with 20 to 60 minutes of cardiovascular exercise. The American College of Sports Medicine recommends 20 to 60 minutes of cardiovascular exercise three to five days per week. If you like, try alternating between different modes. For example, 10 minutes of the stationary bike, 10 minutes of the stair climber and finish with 10 minutes on the treadmill.

Chest and shoulders will be the muscles worked on Day 2. Perform three sets of 10 repetitions for each exercise. You may use barbells, dumbbells or the machine.

Pec flies
Incline bench press
Dumbbell pullovers
Overhead press
Front and side lateral dumbbell raises

Day Three

Interval train for your cardiovascular exercise--alternate between low and high intensities to raise and lower your heart rate. For example, jog two minutes and sprint 30 seconds or walk one lap and run one lap.

Back and triceps will be the muscles worked on Day 3. Perform three sets of 10 repetitions of each exercise.

Lat pull-downs or wide-grip pull-ups--bar is to the front of your chest
Cable rows
Dumbbell rows
Tricep pull-downs with rope
Tricep kick-backs with dumbbell
Seated dips

Day Four

Warm up for 8 to 12 minutes.

Legs and biceps will be worked on Day 4. Perform three sets of 10 repetitions for each exercise.

Lunges--10 each leg
Straight leg dead lifts holding dumbbells
Seated calf raises
Preacher curls
Chin-ups

Complete workout with 20 to 60 minutes of cardiovascular exercise.

Day Five

Start workout with 20 minutes of cardiovascular exercise.

Chest, shoulders and triceps will be worked on Day 5. Perform three sets of 10 repetitions of each exercise. Use barbells, dumbbells or machines.

Flat bench press
Decline bench press
Alternating dumbbell forward raise
Overhead press
Overhead dumbbell extensions
Tricep kick-backs

неделя, 14 април 2013 г.

Fat Loss Factor for you

I will teach you a somewhat unusual weight loss strategy that can help you get a flatter belly in under 7 days, while still enjoying the foods you love.

I'm most proud of, Lori who lose 2 inches from her belly, lose 8 lbs in only 9 days, lose 2 inches from each thigh, lose ¾ of an inch from each arm, and drop 3 dress sizes at the age of 30 and she now wears a smaller dress than she did in high school! Lori ultimately lost 90 pounds and I'll share with you 1 tip that helped her get there.

See, what are people says:  

TIMOTHY (Age 55-64) says 

So far i have lost 5lbs and feel so much better...Thanks

14 Apr 2013
13:14:06

Kay (Age 45-54) says

I am new to the program and have found so many positives apart from a thee kilo weight loss in two weeks. I have more energy, and feel very clean from the inside out. For months I've had sinus pain which has completely gone. I have had no cravings for foods that I should not have been eating. I am very excited about leading a healthier lifestyle. Many thanks.
14 Apr 2013
09:14:18

Kasaundra (Age 18-24) says

I am just now getting into week two but my 1st weigh in went great. I have lost 7 pounds already and I know I will be losing way more! Thanks!
14 Apr 2013
05:14:30

tracy (Age 35-44) says

I love your daily messages, they keep me motivated to do my best, in a short time of less then 2 weeks ive lost 9 lbs 14 oz...
14 Apr 2013
01:14:42

E (Age 55-64) says

I am so excited. I lost 9 pounds my first week into the program. Smiling has become a constant facial expression for me.
13 Apr 2013
20:13:54

Holly (Age 25-34) says

Hey guys I just started and I've already lost 5lbs I love it
13 Apr 2013
16:13:06

Robert (Age 25-34) says

I started the program 3 weeks ago. So far I have lost a total of 12 pounds. I sleep better at night and have more energy to get me throught the day. I cannot thank you enough for helping me lose stubborn body fat.
13 Apr 2013
12:13:18

Rhona (Age 25-34) says

Ive been doing this program for a little over a week. I have lost 7lbs so far and my energy level is way up! I would recommend this program to everyone!
13 Apr 2013
08:13:30

Kelli (Age 25-34) says

I just started the program a few days ago but so far so good! I'm really happy with the whole concept behind this program and am enjoying all the information that is given. I've certainly gained a lot of knowledge on how to keep my body healthy long term instead of the same old yo-yo diet. It's such a refreshing program and I definitely see myself sticking to this one not only for my wedding (July 2013) but for years to come. I also love receiving all the helpful emails every few days as well. Thank you!!
13 Apr 2013
04:13:42

regina (Age 65+) says

i have already have lost six pounds.....
13 Apr 2013
00:13:54

Sarah (Age 25-34) says

Hi! In 8 days I've lost 5 lbs this first week of following the program. I am not as tired and have more energy than normal. This is just my first week, but I'm excited to see how this progresses continues in the coming weeks. Thanks!
12 Apr 2013
20:12:06

Taniya (Age 25-34) says

Hey guys,, have lost around 7.5 pounds in last 9 days since I went on this diet.. My skin looks much better, my eyes twinkle.. I guess this program is more than just fat loss
12 Apr 2013
15:12:18

Kaitlin (Age 18-24) says

So far I've lost 10 pounds and I've been taking it slow for the past 3 weeks. I already feel more energetic!
12 Apr 2013
11:12:30

Mary (Age 45-54) says

So far so good. I actually dropped 7 lbs in the first week. It gets easier. I really do feel better now that I am eating cleaner. Tnx FLF.
12 Apr 2013
07:12:42

Enataze (Age 25-34) says

Hey people, so far I've lost 5 pounds and I've been on the program 10 days. I have more energy and I feel healthier. I can't wait to see where things go from here!

вторник, 9 април 2013 г.

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