AChat Forum

Organizations & Events => Personal Ads => Topic started by: AusWoody on September 22, 2015, 11:39:20 AM

Title: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:39:20 AM

I was asked for some basic workouts to improve fitness by a member.

So i have thought that ALL achaters could probably be a little fitter and lets be honest  the fitter we are the better sex is.

with that in mind I will begin to post some simple basic things to dramatically improve our fitness levels  here.

i have also created a thread to ask questions  comment and brag about your successes 

http://www.funnyadultgamesplay.com/forum/index.php/topic,3888.new.html#new

So join in and become the best you you can be  or watch the masochists amongst us SWEAT  lol


(http://dsmfitness.com/wp-content/uploads/2013/04/fitness-tips.jpg)


If this is something your interested in and like  let us know  in the comments thread

Wishing everyone  success on this journey ;)



Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:42:09 AM

S-T-R-E-T-C-H-I-N-G

​​
(http://i.imgur.com/Xpgkb8F.jpg)

Comes in many variations, here are some great stretches for after a workout



Welcome back to the better fitness thread, i hope you enjoy following the program as much as i am in producing it :)

Please remember if you have any medical conditions please check with your Dr  before commencing any of the more strenuous sections.

When To Stretch


1.
2.   
3.


How to Stretch

Stretching correctly will increase your flexibility and reduce the risk of injuries caused by lesions of the connective tissues (such as the periosteum) and other nasty things. This guide shows a variety of techniques with the goal of revamping or establishing your stretching routine. Use the tips that suit your needs for the activities you do. Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.

Stretching Exercises

1    Stretch Your Neck.
​​
(http://i.imgur.com/76tTR5J.jpg)



2    Stretch Your Shoulder.
​​
(http://i.imgur.com/0TNSdJB.jpg)
3    Stretch Your Triceps.
​​
(http://i.imgur.com/CVR64tK.jpg)

4    Stretch Your Scapulae.
​​
(http://i.imgur.com/imtd1RB.jpg)

5    Stretch Your Wrists.
​​
(http://i.imgur.com/wZ1MKKS.jpg)

6    Stretch Your Quadriceps.
​​
(http://i.imgur.com/LMWJwh1.jpg)



7    Stretch Your Calves.
​​
(http://i.imgur.com/Q9Q5IVf.jpg)

8    Stretch Your Hamstrings.
​​
(http://i.imgur.com/PhsyreI.jpg)

9    Stretch Your Legs Fully.
​​
(http://i.imgur.com/KTLVUrR.jpg)

10    Do A Butterfly Stretch.
​​
(http://i.imgur.com/txxV8R4.jpg)

11    Stretch Your Lower Back.
​​
(http://i.imgur.com/0hv3sgc.jpg)

12    Stretch Your Jaw.
​​
(http://i.imgur.com/BEDyy4U.jpg)

Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:43:18 AM


Welcome to the new you, here is the first and most important
training on your road to a fitter healthier body.

Good luck and i wish you every success


(http://i.imgur.com/mFNR301.png)

30 Day Plank Challenge


If you’ve never had a strong core, you might not realize just how much it can impact your daily life. A strong torso helps shield against injury, can improve back (and possibly even knee) pain, improves posture, and promotes more efficient movement overall. If you’re new to exercise and/or have limited time to work out, prioritizing core strength is a smart strategy because it can make a dramatic difference in so many ways, and doesn't take much time.

Core exercises are a great place to start if you are new to working out because most core moves are pretty simple, require minimal (if any) equipment, can be performed at home, and can be learned in minutes.

Why is doing a challenge important? When you’re trying to improve at something in life, the first step to success is setting a goal—this gives us motivation on those days we don’t want to exercise. Also, as you progress through this challenge, you will see improvement, and progress is highly motivating.

Like any challenge in life, you need to put in the work, be patient, stay positive, and celebrate small improvements.

The goal of this 30-day plank challenge is to see how long can you hold a plank. Obviously, we need to practice planking, but we also need to do other core exercises that will help us build a solid foundation.

Keep these things in mind as you progress through the challenge:


Practice proper form above all else.
Each week will get progressively harder.
At the end of each week, you’ll test to see how long you can hold a plank.
Rest days are a must—these allow your body to recover and get stronger.
Schedule time on your calendar each day to get your workout in.
Adjust the time you hold the plank and the rest intervals (either increase or decrease one or both) depending on your fitness level.
All of these exercises can be done at home without any equipment.


30 Day Plank Challenge Schedule

(http://i.imgur.com/SxupMlc.jpg)
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:44:11 AM

​​

Motivational Songs and Speeches

Lets get FITTER - BETTER - FASTER

become the best you you can be


Survivor - Eye Of The Tiger

https://www.youtube.com/watch?v=btPJPFnesV4&list=RDkvDMlk3kSYg&index=23

Be Great, Powerful Beyond Measure

https://www.youtube.com/watch?v=STp1UtMrKR4

#1.Pain

http://goo.gl/ZRfThs

#2. Your Time Left

 http://goo.gl/uvOBwZ

#3. The Greatness Within

http://goo.gl/JM70tf

#4. How Bad Do You Want It

 http://goo.gl/TwVOBF

 #5. Dear Hardwork

http://goo.gl/nDh5X2

#6. Take No Days Off

 http://goo.gl/qMYUA7

#7. Greatness Within

 http://goo.gl/lGuvEe

#8. What Do You Want To Be Remembered For?

 http://goo.gl/13obTJ

#9. Be Phenomenal

http://goo.gl/KI442d

#10. How Bad Do You Want It

http://goo.gl/MLzMZE

#11. Arnold Schwarzenegger's

http://goo.gl/uIWpXv

#12. Never Give Up!

http://goo.gl/lP0XF2

#13. Be Remembered

http://goo.gl/oBAKFO

Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:45:40 AM


(http://i.imgur.com/diSooRo.png)








If you are new to the fitness world, or have taken a prolonged break, things have changed a bit. High Intensity Interval Training (HIIT) and As Many Rounds As Possible (AMRAP) made popular by CrossFit have become the “it” workouts. These types of workouts are a combination of both strength and cardiovascular training. Each workout can be as short as 10 minutes, but are typically no longer than 20 minutes.

Benefits of HIIT Training

The are several benefits to HIIT training. If you are like most of us who have a job, family and social life, your time is tight. Twenty-minute workouts—not counting warm-up and cool down—work in our favor. HIIT workouts burn a ton of calories, which never hurts if you’re trying to lose weight. An unexpected benefit: HIIT training builds mental toughness. Ask anybody familiar with these types of workouts and they’ll tell you that they can be one of the more challenging workouts you’ll ever do.

Things to Keep in Mind

The challenge is to complete five rounds of a HIIT circuit in 30 days. The program follows a 3-day-a-week plan. On the days that you don’t have a HIIT workout scheduled, you should rest or do some easy walking or bike riding.

If you don’t feel comfortable with a selected exercise, substitute it with another exercise, or remove it altogether. If you are not feeling comfortable with an exercise you can always substitute the exercise. For example, do bodyweight squats instead of thrusters. Do planks instead of Russian twists if you have back pain; complete step-ups instead of lunges if you have knee pain. If you’ve been working out for a while, you can decrease the rest in between each round, or increase the weight to make the circuit more difficult.

Safety is a major concern when it comes to this type of training—the number one goal is to avoid injury. You should expect some muscle soreness initially, but as the program progresses, the exercises remain the same so muscle soreness should be little to none over time. Be smart when you’re training, and listen to your body. If muscle soreness becomes a problem and is lasts more than a few days, take more rest days during the week. Do not push through pain—it will only aggravate the issue. If you feel beat up, had bad sleep, and work is stressing you out, take an additional rest day. As my college running coach always said, “One workout cannot make you, but one workout can break you.”

Complete whatever cardio exercise you prefer during the cardio portions of each workout. Some suggestions: If you’re at home, ideal cardio moves include: jumping jacks, jump rope, or running in place. If you’re at the gym and have access to cardio equipment, ideal activities include spinning on a stationary bike, running on a treadmill or up stairs, and rowing.

Your effort during the cardio portion should be 85% or higher, depending on your level of fitness, so pick a cardio exercise that you are comfortable doing at a high intensity. Complete a 10-minute warm-up and a 5- to 10-minute cooldown for every workout. The only equipment you’ll need is a pair of light dumbbells; remember, you can increase or decrease weight as needed.

You’ll perform only four strength-building exercises—thrusters, Russian twist, lunges and push-ups—during the entire challenge.

Each HIIT workout is structured the same:

Strength moves: Complete AMRAP for prescribed time OR complete number of assigned reps
Rest
Repeat suggested intervals of strength moves
Cardio for prescribed time
Rest
Repeat circuit sequence
The goal on day 30: Complete five rounds, with 90 seconds rest in between each round, at the end of four weeks.

Print This Training Plan




(http://i.imgur.com/yh1bDoy.jpg)



Thrusters

Set your feet shoulder-width apart, and rest dumbbells on your shoulders.
Squat down, making sure to push your knees out as you descend, so your hip crease is below your knee.
As you rise, keep your knees out and press the dumbbells over your head as you stand tall.
Bring the dumbbells back to the starting position and repeat.


Russian Twist

Hold a light dumbbell with both hands in front of your chest (elbows pulled in at your sides).
Sit on your butt with your knees bent and, if you can, raise your feet off the floor slightly.
Lean back a little bit, take the dumbbell and move it from your left side to your right side.
If you have a hard time with this exercise, keep your feet on the floor.


Lunges

Start by standing tall with your abs pulled in and your eyes focused on a spot ahead.
Step forward with your right foot, making sure your knee stays over your foot.
Lunge low and then return to the starting position.
Switch sides and repeat.
To make this move more challenging, hold dumbbells in your hands.


Push-ups

Get into the push-up position, pull in your abs, and keep your back rigid.
Keep your elbows tight against your body, lower your chest to the floor, pause, and then return to the starting position. Repeat.
If you don’t have the strength to complete these types of push-ups, no problem. Just drop down to your knees and do them.



(http://i.imgur.com/w94zdNv.jpg)
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 22, 2015, 11:47:22 AM


Let's Get Physical:

The Psychology of Effective Workout Music


New research clarifies why music and exercise make such a good team, and how to create an optimal workout playlist



“I dare them to find the iPod on me,” Richie Sais told the New York Times in 2007, when he was preparing to run the Marine Corps Marathon. USA Track & Field, the national governing body for distance racing, had just decided to ban athletes from using portable music players in order "to ensure safety and to prevent runners from having a competitive edge." Rais resolved to hide his iPod shuffle under his shirt. Many fellow runners protested the new rule, which remains in effect today in an amended form: It now applies only to people vying for awards and money.

For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous—it is essential to peak performance and a satisfying workout. Although some people prefer audio books, podcasts or ambient sounds, many others depend on bumpin' beats and stirring lyrics to keep themselves motivated when exercising. A quick Twitter search uncovers plenty of evidence: "Trying to let my phone charge a little more before I go, because lord knows I can't even try and workout without music," tweeted @Gianna_H21. "I just made my mom turn around to get my headphones. I can't possibly work out without music," @Codavoci_Kyle admitted.

In the last 10 years the body of research on workout music has swelled considerably, helping psychologists refine their ideas about why exercise and music are such an effective pairing for so many people as well as how music changes the body and mind during physical exertion. Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual—often without realizing it. In a 2012 review of the research, Costas Karageorghis of Brunel University in London, one of the world's leading experts on the psychology of exercise music, wrote that one could think of music as "a type of legal performance-enhancing drug."

Selecting the most effective workout music is not as simple as queuing up a series of fast, high-energy songs. One should also consider the memories, emotions and associations that different songs evoke. For some people, the extent to which they identify with the singer's emotional state and viewpoint determines how motivated they feel. And, in some cases, the rhythms of the underlying melody may not be as important as the cadence of the lyrics. In recent years some researchers and companies have experimented with new ways to motivate exercisers through their ears, such as a smartphone app that guides the listener's escape from zombies in a postapocalyptic world and a device that selects songs based on a runner's heart rate.

Let your body move to the music
Research on the interplay of music and exercise dates to at least 1911, when American investigator Leonard Ayres found that cyclists pedaled faster while a band was playing than when it was silent. Since then psychologists have conducted around a hundred studies on the way music changes people's performance in a variety of physical activities, ranging in intensity from strolling to sprinting. Looking at the research as a whole, a few clear conclusions emerge.

Two of the most important qualities of workout music are tempo—or speed—and what psychologists call rhythm response, which is more or less how much a song makes you want to boogie. Most people have an instinct to synchronize their movements and expressions with music—to nod their heads, tap their toes or break out in dance—even if they repress that instinct in many situations. What type of music excites this instinct varies from culture to culture and from person to person. To make some broad generalizations, fast songs with strong beats are particularly stimulating, so they fill most people's workout playlists. In a recent survey of 184 college students, for example, the most popular types of exercise music were hip-hop (27.7 percent), rock (24 percent) and pop (20.3 percent).

Some psychologists have suggested that people have an innate preference for rhythms at a frequency of two hertz, which is equivalent to 120 beats per minute (bpm), or two beats per second. When asked to tap their fingers or walk, many people unconsciously settle into a rhythm of 120 bpm. And an analysis of more than 74,000 popular songs produced between 1960 and 1990 found that 120 bpm was the most prevalent pulse.

When running on a treadmill, however, most people seem to favor music around 160 bpm. Web sites and smartphone apps such as Songza and jog.fm help people match the tempo of their workout music to their running pace, recommending songs as fast as 180 bpm for a seven-minute mile, for example. But the most recent research suggests that a ceiling effect occurs around 145 bpm: anything higher does not seem to contribute much additional motivation. On occasion, the speed and flow of the lyrics supersede the underlying beat: some people work out to rap songs, for example, with dense, swiftly spoken lyrics overlaid on a relatively mellow melody.

Although many people do not feel the need to run or move in exact time with their workout music, synchrony may help the body use energy more efficiently. When moving rhythmically to a beat, the body may not have to make as many adjustments to coordinated movements as it would without regular external cues. In a 2012 study by C. J. Bacon of Sheffield Hallam University, Karageorghis and their colleagues, participants who cycled in time to music required 7 percent less oxygen to do the same work as cyclists who did not synchronize their movements with background music. Music, it seems, can function as a metronome, helping someone maintain a steady pace, reducing false steps and decreasing energy expenditure.

Extending this logic, Shahriar Nirjon of the University of Virginia and his colleagues devised a personal music player that attempts to sync music with a runner's pace and heart rate. Accelerometers and a tiny microphone embedded in a pair of earbuds gauge the runner's pace and record the pulsing of blood vessels. The device wirelessly transmits the data it collects via a smartphone to a remote computer that chooses the next song.

Brain beats
Recent research clarifies not only what type of music is best suited to a workout, but also how music encourages people to keep exercising. Distraction is one explanation. The human body is constantly monitoring itself. After a certain period of exercise—the exact duration varies from person to person—physical fatigue begins to set in. The body recognizes signs of extreme exertion—rising levels of lactate in the muscles, a thrumming heart, increased sweat production—and decides it needs a break. Music competes with this physiological feedback for the brain's conscious attention. Similarly, music often changes people's perception of their own effort throughout a workout: it seems easier to run those 10 miles or complete a few extra biceps curls when Beyoncé or Eminem is right there with you.

"Given that exercise is often tiresome, boring and arduous, anything that relieves those negative feelings would be welcome," Karageorghis explains. The benefits of distraction are most pronounced during low- to moderate-intensity exercise. When up against high-intensity exercise, music loses its power to override the physical feelings of tiredness, but it can still change the way people respond to that fatigue. The right music elevates mood and persuades people to ride out waves of exhaustion, rather than giving up. Karageorghis cautions, though, against listening to music while running in heavily trafficked areas—distraction from fatigue is great, as long as it does not put you in danger.

Music also increases endurance by keeping people awash in strong emotions. Listening to music is often an incredibly pleasurable experience and certain songs open the mental floodgates with which people control their emotions in everyday situations. If one strongly identifies with the singer's emotions or perspective, the song becomes all the more motivational.

Consider a song from someone's favorite musical film or Broadway show, such as "One Day More" from Les Misérables—an ensemble song with a complex melody and building energy—or "Defying Gravity" from Wicked, in which Elphaba, a central character, vows to overcome all limits others have imposed on her. In addition to exhilarating melodies and vocals, such songs immediately recall the entire milieu of the performance and awaken memories of particular characters who are part of a complex narrative. This mesh of associations and connotations woven into the music provides not just a inspiring perspective to adopt, but also an entire alternate reality to enter while running in place on a treadmill at the gym. Some game designers have experimented with new ways for people to escape into fictional worlds while running. In 2012 the online game company Six to Start released the immersive running game, Zombies, Run!, in the form of a smartphone app that narrates the listener's quest to survive the zombie apocalypse. Following spoken prompts, the listener imagines him or herself running around to collect ammunition and medicine to complete various missions.

Whether music or zombie sound effects, what people listen to for motivation when they exercise acts on the same neural circuitry. "We are almost hardwired to appreciate music aesthetically," Karageorghis says. People's emotional response to music is visceral: It is, in part, ingrained in some of the oldest regions of the brain in terms of evolutionary history, rather than in the large wrinkly human cortex that evolved more recently. One patient—a woman known in the research literature as I. R.—exemplifies this primal response. I. R. has lesions to her auditory cortices, the regions of the cortex that process sound. When I. R. hears the normal version of a song and a horribly detuned version, she cannot tell the difference, explains Jessica Grahn, a cognitive neuroscientist who studies music at Western University's Brain and Mind Institute in Ontario. But when I. R. hears a happy song and a sad song, she immediately distinguishes them from one another.

Scientists now know that, although different regions of the human brain specialize in processing different senses—sound, sight, touch—the brain uses the information it receives from one sense to help it understand another. What people see and feel while listening to speech or music, for example, changes what they hear. Music and movement are particularly entangled in the brain. Recent studies suggest that—even if someone is sitting perfectly still—listening to enjoyable music increases electrical activity in various regions of the brain important for coordinating movements, including the supplementary motor area, cerebellum, basal ganglia and ventral premotor cortex. Some researchers think that this neural crosstalk underlies people's instinct to move in time to music. "We have also known for decades that there are direct connections from auditory neurons to motor neurons," explains Grahn, who enjoys working out to cheesy techno-music. "When you hear a loud noise, you jump before you have even processed what it is. That's a reflex circuit, and it turns out that it can also be active for non-startling sounds, such as music."

In fact, the human brain may have evolved with the expectation that, wherever there is music, there is movement—although this idea emerges more from the imaginative minds of speculating evolutionary psychologists than from experimental evidence. Before the invention of reed flutes and other musical instruments, our ancestors likely produced the earliest forms of music by singing, screaming, chanting or otherwise using their vocal cords, as well as by physically interacting with their own bodies, other people and the environment. A fast tempo would have likely required fast movements: quick clapping or foot stamping, perhaps. Deep, loud sounds would have demanded great energy and force—belting a note or beating the ground or a rock. In its conception, music was likely an extension of the human body. Maybe the brain remembers it that way.



Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on September 23, 2015, 08:55:16 PM
The Bodyweight Workout


Contents.
Introduction.
Scheduling Your Workouts.
Warm-Up.
Workout.
Exercise Technique.
Good Luck.




 
Introduction.
If you’re reading this, then you’ve already taken the first step towards a fitter and healthier life. I understand that getting in shape can be difficult, and this is especially true when you don’t have access to a gym. But just because it isn’t easy doesn’t mean it’s not possible, Far From It.

The ‘Beginner Bodyweight Workout’ was created the to make it as easy as possible for you to lose weight, build muscle and improve your health without using any equipment, or even having a gym membership. Spending every waking minute in the gym is the old way of doing things.

Still effective? - Absolutely.
Necessary? - Not even close.

Today, more and more people are starting to recognise the effectiveness of bodyweight training. Used throughout history by everyone from athletes to soldiers, bodyweight workouts are an extremely effective way of losing body fat, getting stronger, building muscle, or achieving a mix of all those goals.

Typically, bodyweight exercises are performed in a circuit, which means you move from one exercise to the next with little rest in  between. Every exercise utilizes numerous muscle groups, ramps up your heart rate, and burns a tonne of calories.

In short, circuit training burns more calories than interval training, which in itself burns WAY more calories than traditional cardio. It is an awesome way to build muscle, and the most effective type of exercise for losing weight.

The ‘Beginner Bodyweight Workout’ can be performed in your house, bedroom, out at a park, in your parents’ basement, wherever. Just make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!

 Scheduling.
All you need is 3 days a week. That’s it. If you’ve ever picked up a fitness magazine you’ll probably be thinking that 3 days isn’t enough. That you need be training at least 5 days a week, perhaps even twice a day. But don’t be fooled. Time and time again, research has shown that training properly 3 days a week is more than enough to make amazing changes to your physique.

It’s not that training 5 days a week doesn’t work, but those routines are designed for people who have been training for several years (aka advanced bodybuilders). Training for 3 days with the ‘Beginner Bodyweight Workout’ will allow you to make great progress if you stick with it.

Too many people jump around looking for the ‘hottest new routine’ and never make any progress. Don’t be one of them. You will be doing the same workout every other day, which means you’ll quickly get better at the most important exercises and you’ll easily be able to track your progress.

Training for 3 days means you will have 4 days off a week, including the weekends.

A typical week will look like this:

Monday - Workout
Tuesday - Rest
Wednesday - Workout
Thursday - Rest
Friday - Workout
Saturday - Rest
Sunday - Rest

The following weeks will all follow exactly the same schedule. Keep in mind that you can perform these workouts at any time on a given day, making it easy to squeeze in a workout whenever you get chance. As long as you commit to doing 3 quick workouts a week, you’ll be well on your way to a fitter and healthier life. “80% of success is showing up


 Warm-Up.
Before we get to the good stuff, we need to talk about warming-up. It is absolutely crucial that you spend 5-10 minutes warming-up. If you’re short on time, you should either cut your workout short or wait until you can find a time to do both the warm-up and workout properly.

If you skip your warm-up you are just asking for injury in the long run. A proper warm-up prepares your body for exercise and increases blood flow to and temperature of the muscles. This in turn means improved strength and power development, making your workouts more effective.

Who doesn’t want that? There’s a few different things you can do get your heart-rate elevated, including jogging, jumping rope, or jumping jacks (which are the first exercise in the circuit).

It is a good idea to use this time to work on a few common problem areas as well:

• Thoracic Spine: This exercise will help fix bad posture. https://www.youtube.com/watch?v=9296w0bCmQY

• Hip Flexors: Your hip flexors get tight when you sit all day. Here’s how to open them up. https://www.youtube.com/watch?v=DJJeSaffTHg

• Core and Glutes: The Bird Dog is my favourite exercise for activating the core and waking up sleepy glutes. When you break a sweat, you can move on to the workout. https://www.youtube.com/watch?v=71th54wARFI

Workout.
Perform exercises 1-6 in order, resting for 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each.

This workout should take you approximately 20 minutes. If you’re unsure how to perform any of the exercises skip ahead to the next chapter.


1. Star Jumps/Jumping Jacks – 15 reps
2. Bodyweight Squats - 10 reps
3. Push-Ups - 10 reps
4. Glute Bridge – 10 reps
5. Lunges – 20 reps (10 with each leg)
6. Plank – hold for 15 seconds

After you’ve completed 4 circuits, make sure you spend 5-10 minutes stretching. As mentioned in the ‘Scheduling’ chapter, you should perform this workout 3 times a week, and never on consecutive days. Muscle isn’t built when you’re exercising; it is built when you’re resting.

Exercise Technique.
There is a right way, and a wrong way. Squats and push-ups, in particular, are technical exercises, and can be dangerous if not learned correctly. As a beginner, it’s important you learn how to do these movements properly. When starting a beginner workout routine like this one, your body needs to learn the movement patterns before increasing the difficulty.

If you don’t establish good form and technique in the beginning, you’ll be prone to bad habits. Bad habits, when it comes to your movement patterns, are a recipe for disaster as you get stronger because it puts you at high risk of injury.

Let’s start with the

Squat:
• Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
• Begin the descent by pushing your hips back and bending at the knees. Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.
• Squat down as low as you can whilst keeping your back straight, and then lift back up to the starting position by driving through your heels.
• Your weight should be on your heels throughout the entire exercise.

Push-Up:
• Place your hands on the ground slightly wider than shoulder width and then lower yourself until your chest almost touches the floor.
• To ensure you keep your body straight throughout the movement ensure you squeeze your glutes and tense your abs as if somebody was going to punch you in the stomach.
• Keep your elbows close to your body. If you can’t do a push-up don’t panic. Work up to push-ups by doing push-ups against a wall. The technique is exactly the same as above – just against a wall. Place your hands just beyond shoulder-width on the wall and start pressing.

Glute Bridge:
• Lie on your back on the floor with your knees bent and your feet flat on the floor.
• Place your arms out to your sides at a 45-degree angle.
• Engage your core (starting to spot the trend?), then raise your hips so your body forms a straight line from your shoulders to your knees.
• Your torso and hips should move as one unit. This means the arch in your lower back should remain the same from start to finish.

Lunges:
• Keep your eyes ahead and upper body vertical. • Engage your core (as above).
• Step forward with one leg, and lower your hips until both legs are bent at a 90 degree angle.
• Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
• Keep the weight in your heels as you push back up to the starting position.

Plank:
• Get into push-up position on the floor.
• Now bend your elbows 90 degrees and rest your weight on your forearms.
• Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
• Focus on tensing your entire body. If you’re not shaking, you’re not doing it properly.
• Hold the position for the prescribed length of time.

Star Jumps/Jumping Jacks:
I‘m pretty sure everybody knows how to do these… Jump up and spread your legs apart as you raise your arms to the sides and over your head. Repeat.

Good Luck.
As a beginner, it’s easy to get distracted. One week you’re pumped to do the Beginner Bodyweight Workout, and the next you’re scouring the internet for the next best workout program. Don’t fall victim to this mindset… unless you don’t want to make any progress, and look back over a year to see the same body and athletic ability as before.

You can do this workout anywhere, so you really have no excuse for not getting started TODAY. No more wondering “is this the perfect plan?” or thinking “I’ll start next week”, you need to make a commitment to change your life for the better.

If you’re struggling to get started, the best thing you can do is ask a friend to join you. Statistically, you are twice as likely to reach your goals when you have someone there to hold you accountable.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on October 16, 2015, 04:14:04 AM
4 NUTRITION RULES TO BOOST MUSCLE BUILDING POST WORKOUT


Have you ever heard the expression – train insane or remain the same? Well, technically,
you could be training insane AND remaining the same if you pay no attention to your post workout meals.
The basics can take you a long way. So check out what are the simple rules of post workout nutrition for muscle building.

 
1. REFILL MUSCLES WITH CARBS
If your workout was high intensity, you should aim to restore the glycogen in your muscles as soon as possible. Aim to eat 1 – 1.2 g of carbs per kg of bodyweight after workout.
Adjust the amounts depending on the intensity of your workouts, but don't skip them!
Each contains about 70g of carbs:
•   2 large bananas
•   2 medium sized baked potatoes
•   4 slices of whole wheat bread
•   1.5 cups of cooked brown rice
How does it work? Carbohydrates raise your insulin and help drive glycogen into empty stores of your muscles. So if you are trying to build muscle, any choice of carbohydrate source is better than none.

 
2. REPAIR MUSCLES WITH PROTEIN
To ensure muscle building, aim for 20 – 30 g of high quality protein in your post workout meal. Muscle tissue gets torn during workout. The goal is to replace weak, torn muscle fibres with stronger ones and change the muscle composition.
Each contains more than 20 g of high quality protein:
•   4 boiled eggs
•   2 cups of yoghurt
•   1 standard chicken breast without skin
•   1 medium sized can of tuna
How does it work? To support the protein synthesis you need essential amino acids that can't be produced by the body and are found in high quality protein sources. They can't be stored for later so it's important to consume them regularly after each workout.

 
3. EAT AS SOON AS POSSIBLE
Try not to wait longer than 30 – 60 min with your first meal after workout. If you want to boost muscle building, you should supply the right nutrients to your blood flow and send them on the way to muscles when they need it the most.
Tip: Take something with you everywhere you go and get used to eating in weird places from all kinds of small plastic boxes.
How does it work? While your body can manage to recover normally if you eat later as well, you won't be using the perfect time to boost the processes that will bring you to the desired goal.


4. AVOID FATTY FOODS POST WORKOUT
Fat is essential in your daily nutrient intake, but try to avoid it right after your workouts to ensure quicker muscle recovery. Watch out not to choose fatty foods and don't add fat to your post workout meals.
Tip: Don't stress too much over it. Stress works against your muscle building, too.
How does it work? Fat in your post workout meals can slow down the boost you are trying to achieve by slowing down the rate that your food passes through the stomach, and additionally affects the absorption of the consumed proteins and carbohydrates.

Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on October 16, 2015, 04:45:41 AM
Your Most Popular Diet Questions Answered

(http://i.imgur.com/txOm3kD.jpg)

“Help! I know should eat better but I don’t actually know what that means!”

We get emails like this all day, every day, because “eating better” is a confusing subject.

Go to a doctor and he might tell you to eat more “heart healthy whole grains.”
Read another blog and it might say “eat 30 bananas a day for optimal health”
(seriously, that’s a thing apparently).
Open the latest fitness magazine and you’ll be taught about belly-fat banishing super foods.
What’s the truth? How the heck does one “eat better?” How much should I eat? Why are we here? What’s the answer to The Ultimate Question of Life, the Universe, and Everything?

The answer to all of these questions and more are covered below in an easily-digestible (heyo) article.

Let’s dig in.

How much should you eat?

(http://i.imgur.com/JnCdMVc.jpg)

Chicken Kabob


“Is it true that the less I eat, the faster I’ll lose weight?”

Maybe… and only up to a certain point. Our goal isn’t to get you to lose weight as quickly as possible. Our goal is to get you to lose body fat (not just weight) in a sustainable, permanent fashion.

Why?

Because starving yourself for a month-long “diet” only to return to old habits right after doesn’t help anybody.

So, we do NOT recommend you go on a diet. I actually hate that word. And the word “moist,” but I digress. A diet implies a temporary change to lose weight quickly, until you return to an unhealthy “normal life,” at which point you’ll put all of the weight right back on and have to repeat the cycle. Instead, we are going to make permanent changes to our lifestyle, moving the bar and adjusting what “normal” means to you.

Because over-consuming calories is generally the major culprit in an expanding waistline, consuming fewer calories is a good starting point. Spend a few days using a calorie tracker app (like MyFitnessPal) to track your daily food intake – every calorie. Once you start to educate yourself on how much you are eating every day, my bet is you’re eating more than you thought.

[note: Most sites and apps like MyFitnessPal give you macronutrient breakdowns that we don’t necessarily agree with. Disregard their recommendations for a low fat and high carb ratio, and simply use the apps for tracking.]

“So, I know how much I AM eating, how much SHOULD I be eating?”

Depending on your level of activity and body composition, your daily caloric needs will be different for every person… but here’s a broad range for an average human trying to eat an acceptable amount:

Men: 1800-2200 calories  (1 Calorie = 4 Kilojoules)
Women: 1600-2000 calories
These are ROUGH estimates based on basic numbers, though the specific total you need will depend on your height, weight, genetics, and level of activity – you can actually calculate it by plugging in your stats here, and it’ll give you a ROUGH estimate of how many calories you should be consuming on average to maintain your weight. Eat less, lose weight. Eat more, gain weight. This is called your TDEE (total daily energy expenditure).

You can calculate your TDEE here.    http://iifym.com/tdee-calculator/

Now, because this amount might be drastically less than you currently consume, we recommend you slowly decrease the amount of food you eat so your body doesn’t revolt: going from 3500-4000 calories per day down to 1600 is a recipe for disaster!

“Wait, why is eating WAYYY too few calories bad?”

Regardless of how much you eat, we don’t recommend that you drop below the bottom end of the spectrum if you want to be healthy and happy. Eating 1200 calories a day (or less), along with running on a treadmill for two hours is unsustainable, unhealthy, and won’t get you the results you’re after in the long term.

When you eat the right kinds of food (explained below!), and the correct amount of it, you’ll give your body the “ok!” to stop hoarding calories and storing energy and start burning it!

Note: This doesn’t mean if you skip a meal here or there your body will kick into starvation mode. In fact, we recommend skipping meals here and there for many people! It’s called intermittent fasting.

“What if I’m trying to get bigger?? How can I eat more calories?”

Welcome to my world! If you are skinny and looking to pack on some size and muscle, you need to consume more calories than you are burning, in addition to following a challenging strength-training routine to stimulate muscle growth.

For that reason, the same foods we encourage people to avoid when they are trying to LOSE weight can be great tools to help you GAIN weight.

This means in addition to consuming protein sources to assist in muscle building (meat, fish, eggs, whey protein, etc), look for foods that are high calorie and high carb to get your total caloric/carb intake up:



If you’re not getting bigger, you’re not eating enough. Count calories for a week, add 250 more per day, and check again in two weeks to see how your weight has changed!

“What about snacking? What are some healthy snacks I can eat throughout the day?”

Actually, I’m not a big fan of snacking! I’m officially on Team “No Snack” as I just make sure my actual meals are big and healthy. Now, if you are looking for some healthy options, no problem. Make sure you check out our article on snacking! Just remember to keep track of total calories for the day!

Eating healthier

(http://i.imgur.com/DNd4oeK.jpg)

Pulled Pork

“Got it, so I should eat fewer calories…but now I’m hungry all the time because I’ve cut half of what I used to eat in half. And now I’m cranky. And I want my cookies. And that ice cream over there.”

Although calorie restriction is a good start for losing weight, we also believe that the quality of the calorie plays a big role too! Your body does not treat every calorie equally: eating a lot of vegetables, healthy fats, and protein will result in a different experience for your body compared to an equal amount of candy, pasta, cookies, and cake.

For that reason, if you’re going to start eating fewer calories, you need to start consuming more filling foods that don’t have a ton of calories.

Foods like chicken, steak, fish, and most protein sources (provided they aren’t breaded and deep fried) can help you feel full without increasing your caloric intake.

The same is true for vegetables: if you can LOAD up a plate with veggies and grilled chicken covered in salsa (or one of our other healthy recipes), I guarantee it’ll be a fraction of the calories compared to a big soda, french fries, a plate of pasta, chips, or candy. And you’ll actually feel satiated after!

There’s a method to the madness with this type of eating. We don’t LOVE counting calories, as it can cause us to get neurotic and freak out over every calories, though it is a good place to start. So, instead, we try to simplify things and put the focus on real food as a strategy to stay on track long term.

Some use the Paleo Diet, which we are fans of due to its focus on consuming real foods. Others just use the “stop eating junk, start eating real food” strategy.

“Wait, eat more vegetables, and protein? But I read on many sites that meat is bad for you, and I should be eating more heart-healthy whole grains.”

Personally, I’m not a vegetarian nor do I prescribe to the lifestyle – I believe meat can be a healthy part of our diet. If you don’t eat meat, feel free to stick around, but make sure you check out my friend Matt at NoMeatAthlete.com too! As for “heart-healthy whole grains,” we actually recommend you minimize the amount of grains and total carbs you consume.

“How many carbs is too many?”

If your goal is loss of weight, we recommend that you consume less than 100 grams of carbs per day, and aim to get most of those carbs from leafy greens and other vegetables. Depending on your training routine, that number might need to be lower or higher.

“If I keep my carbs under 100 grams per day, then what else do I eat?”

Lots of healthy fats (avocado, fatty meats, almond butter, nuts, olive oil, coconut oil) and protein!

“I thought fat was bad for me?”

Nope! Fat has been wrongly vilified for years. Eating fat does not make you fat, just like eating foods with cholesterol is different than the cholesterol in your blood.The real enemy? Sugar and refined processed foods!
http://www.nerdfitness.com/blog/2014/05/22/is-cholesterol-killing-us-a-beginners-guide-to-cholesterol/

Want to kickstart your loss of weight? Cut sugar from your diet. No more sodas.


“I know I should eat more vegetables. But I don’t want to give up the foods I love. And I love sugar.”


How about this: eat healthy as often as you can, and then for a few meals a week, eat what you want. See how your body changes over a few weeks, and then adjust accordingly. Don’t give up anything permanently, but you have to start limiting the junk food. And sugar is what’s ruining us.
http://www.nerdfitness.com/blog/2013/06/17/everything-you-need-to-know-about-sugar/

What if I just don’t like the taste of vegetables?

That’s cool. Neither did I, til I found my gateway vegetable: grilled asparagus. And then I started liking zucchini when in a stirfry. And then broccoli. And now I eat bowls of vegetables. Here’s a strategy for vegetable haters.
http://www.nerdfitness.com/blog/2014/09/04/vegetable-haters-how-to-start-eating-vegetables/

Making changes permanent

(http://i.imgur.com/Exy5zsL.jpg)

notebook

“Great work Steve, you made my head hurt. Eat less sugar, eat more fat. Vegetables are good, too many carbs is bad. Eat less but not too much less. Just tell me what to do.”

First and foremost, don’t over-complicate things. Knock that off. All I want you to do is make small, DELIBERATE, sustainable changes to your diet:

Try to eat some protein with each meal.
Vegetables are your friend. And no, corn doesn’t count.
Fat is not the enemy! Liquid calories, and sugar in particular, are your enemy.
Make changes you can live with.
All we’re trying to do is raise the average number of healthy decisions you make each week. If last week you made 0 healthy decisions, then if you make just 1 this week – congrats, your average week is now healthier than last week!

We are not trying to crash-diet our way into a bathing suit for a week. We are making permanent changes that permanently change our relationship with food. We take care of ourselves – we eat more veggies and protein because we know they make us operate and function better.



No matter your situation, start today. Make one better decision. As you get better at understanding how to eat better, you can increase the difficulty and make more healthy decisions each week to accelerate the speed you transform.


“What’s the answer to The Ultimate Question of Life, the Universe, and Everything?”

42.

Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on October 18, 2015, 12:06:48 PM
Top 12 Rewards of Exercise

1 Better Mood
Cranky? Get moving. Exercise makes you feel happier. When you work out, your body makes endorphins -- "feel-good" chemicals in the brain. You can actually start to feel better within a few minutes of moving. But the effects of regular exercise can last for a long time.

2 More Energy
You might not expect it, but using energy to exercise gives you more get-up-and-go. Sometimes when you're tired, the last thing you want to do is move. But when you exercise regularly, that fatigue goes away and you find yourself with a lot more pep.

3 Good Night's Sleep
Get regular exercise to help you fall asleep faster and sleep more soundly. The harder you exercise, the more likely you are to have a good night's sleep. It doesn't matter when you exercise, as long as you don’t have trouble sleeping. If you do have problems, though, work out earlier in the day.

4 More Confidence
You just walked a mile or ran your first 5K. Success like that can boost your self-esteem and make you ready to conquer anything. Exercise makes you feel good about yourself.

5 Less Stress
Exercise calms your body and your brain. After your body works hard, the levels of stress hormones -- like adrenaline and cortisol -- drop. Stress and anxiety fade away, especially after aerobic exercise.

6 More Productive
Want to be more efficient at work? Take a break and get some exercise. In one study, people who got moving in the middle of the day were much more productive when they went back to work. They also were happier and got along better with their co-workers.

7 Weight Control
Exercise and diet work together to keep your weight healthy. Whether you want to lose some inches around the waist or just avoid putting on extra pounds, exercise is the key. Try to work out 30 minutes most days of the week.

8 Long Life
Regular exercise can add years to your life. And that counts even if you're not a hard-core fitness buff. Just get moving. Even a little exercise can help you live longer than not exercising at all. The American Heart Association says each hour of exercise adds 2 hours to your life.

9 Strong Bones and Muscles
Your bones and muscles get stronger when you work out. It's especially important to do weight-bearing exercise, such as weight-lifting, tennis, walking, and dancing. This can help build bones as you get older. And it can help ward off osteoporosis and protect your balance and coordination.

10 Healthy Heart
It's no secret that exercise is great for your heart. Regular workouts lower your risk of heart disease, improve your blood cholesterol levels, and help control and even prevent high blood pressure.

11 Lower Risk of Cancer
Regular exercise can cut your risk of some cancers, including colon, breast, and lung. And people who have cancer have better quality of life when they exercise.

12 Less Arthritis Pain
If you have arthritis, regular exercise can help ease your pain. And it can make your daily activities easier. Try non-impact exercises like swimming. They can be easier on sore joints.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on November 07, 2015, 01:30:27 AM
The Best Flat Abs Moves for Men


Train for Flat Abs


1.  Bicycle
(http://i.imgur.com/W0126Nq.jpg)


You want four to eight key moves in each workout. Be sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The "bicycle" is one of the best. Lie on your back and "pedal" in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back, and your lower back on the floor.



2. Classic Crunch
(http://i.imgur.com/n60LQDj.jpg)

The crunch is a classic because it works. Lie on your back, knees bent and feet flat on the floor. Put your hands behind your head, elbows facing out. With your low back on the floor, use your ab muscles to lift your upper body as far as you can. Hold the pose, then slowly return to the floor. Do three sets of 10-12 reps. Rest for 30 seconds in between all ab exercises.



3. Reverse Crunch
(http://i.imgur.com/LPWVhdD.jpg)

The reverse crunch targets the lower abs, which are tough to tone. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further, and raise your hips and lower back off the mat, knees toward your face. Hold briefly before lowering back to the mat. Don't let your feet touch the floor. Do three sets of 10-12 reps.



4. Wood Chop
(http://i.imgur.com/7h16thd.jpg)

Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to work the muscle to fatigue within 12 reps. Kneel on one knee with the other foot forward. Use both hands to lift the weight up over your shoulder, on the foot-forward side. Don't turn your torso. Slowly lower the weight to opposite hip. Head, hips, and torso should face forward at all times. Do eight to 12 reps before switching sides.



5. Trunk Rotations
(http://i.imgur.com/jh2g7yC.jpg)

Choose a medicine ball or dumbbell. In a sitting position, lean back slightly and engage the abs, with your knees bent and heels touching the floor. Hold the weight close to your body, and slowly twist your torso to one side. Pause briefly before rotating to the opposite side. Contract the abs deeply as you twist. Work up to three sets of 12 reps.



6. Abs and Pecs: Dumbbell Fly
(http://i.imgur.com/M5ERhQP.jpg)

To look good shirtless, you'll want chiseled pecs along with flat abs. Here's a move that targets both areas. Sit on a stability ball holding dumbbells. Walk your feet forward and lie back until your head and upper back rest on the ball. Hold the dumbbells directly above your elbows. Tighten the abs and push the dumbbells straight up. Slowly swing the arms out and in -- extended but not locked. Do three sets of 8-12 reps.



7. Abs and Back: Front Plank
(http://i.imgur.com/v9Z6aJJ.jpg)

As you build steely abs,  be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for 5 and work up to 30 to 60 seconds before lowering to the floor. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain.



8. Abs and Back: Bird-Dog
(http://i.imgur.com/JLNpTkf.jpg)

Kneel on your hands and knees, with your fingers facing forward. Tighten the core muscles, and raise the right leg until it is parallel with the floor, not higher than the hip. At the same time, raise the left arm until it is parallel to the floor. Hold briefly. Then lower to starting position, and repeat on the other side. One rep includes a full cycle of both sides. Do three sets of 8-12 reps.



9. Abs and Legs: Knee Tucks
(http://i.imgur.com/jQd9qGt.jpg)

This move starts with your stomach on a stability ball, hands and feet on the floor. Engage the abs. Now walk your hands forward until you form a rigid plank, ankles resting on the ball. Don't let the low back sag. Slowly, tuck your knees into your chest. Hold briefly, then slowly return to a plank position. Expect the ball to roll forward and back with your moves.



10. Abs and Butt: Glute Bridge
(http://i.imgur.com/kYR2qzd.jpg)

If you'd like your rear view to be as buff as your abs, try this move for sculpting the gluteal muscles. Lie on your back, with your knees bent and feet hip-width apart. Contract your abs and glutes as you raise your hips off the ground. Press your heels into the floor, and avoid arching your back. Inhale and slowly lower yourself to the ground. Repeat for 12 to 15 reps.



11. Abs and Butt: Frankensteins
(http://i.imgur.com/5RXz4I0.jpg)

Stand with your arms at your sides, feet hip-width apart. Tighten your abs, and raise your right knee up toward your chest. Keeping the knee high, try to cross your right leg over the left. Avoid rotating the left hip. Now bring your right leg back toward the right side of the room, opening the right hip. Return to starting position. Do five to 10 reps on each side.



12. Abs and Butt: Side Plank
(http://i.imgur.com/Tf4PZYK.jpg)

Side plank is a great way to work both the obliques and the glutes. Lie on your right side, placing the right elbow on the floor directly under the shoulder. Keep the legs straight, with the left leg resting directly on top of the right. As you contract your waist and glutes, raise your hips and knees. Keep the right foot in contact with the floor. Hold for 5 to 20 seconds. Rest for 30 seconds and repeat. Then switch sides.



13. Abs and Legs: Lunge
(http://i.imgur.com/mg21eYi.jpg)

The lunge is a great multitasking move -- it targets the abs, butt, quads, and hamstrings all at once. With feet together, slowly lift the right leg and step forward, placing your right foot firmly on the floor. Lower the hips until your right thigh is parallel with the floor. Make sure your right knee doesn’t push forward in front of your toes. Slowly return to standing. Aim for eight to 12 reps, and repeat on the other side.



14. Creating an Ab Routine That Works
(http://i.imgur.com/Qf0oQir.jpg)

For best results, do a targeted ab routine two or three times per week, resting at least one full day between workouts. Don't try to do all the moves in this slideshow in one workout. Pick four to eight moves for each session, and spread the work across different muscle groups. To keep your muscles challenged, mix up the moves every few days or weeks. If you're 45 or older or have a medical condition, check with your doctor first.



15. Cardio for Flat Abs
(http://i.imgur.com/iML7t7D.jpg)

If you can’t see your abs for your belly, you need more than an ab workout. Aim for 30 to 60 minutes of moderate-intensity cardio on most days of the week. Crunched for time? Switch to vigorous aerobic activity -- for 75 minutes each week. Besides burning fat, regular cardio protects against heart disease, depression, and certain types of cancer.



16. Food for Flat Abs: Lean Protein
(http://i.imgur.com/zk49uxI.jpg)

To trim enough belly fat to reveal your developing abs, you'll probably need to cut back on calories. But that doesn't have to mean giving up meat. Lean cuts of pork, lamb, and beef are loaded with protein to help you stay full longer. Fish, beans, and nuts are also good protein sources. A healthy portion is about the size of your fist.


17. Whole Grains
(http://i.imgur.com/gqcBhn2.jpg)

There's good evidence for swapping refined grains for whole grains. The fiber in whole grains helps you have a healthy body weight. Get more whole grains by stirring shredded wheat into your favorite cereal, by making your sandwiches with whole-grain bread, or by ordering your sushi with brown rice.



18. Greek Yogurt
(http://i.imgur.com/avrymJB.jpg)

In one study, dieters who ate nonfat yogurt lost almost twice as much belly fat as those who didn't eat yogurt. If you find ordinary yogurt isn't a satisfying snack, try the Greek variety -- it’s thicker and has more protein.



19. Good Fats
(http://i.imgur.com/ZTDaYm0.jpg)

Fat is not off the menu when you’re trying to lose weight. You need some fat to help you build muscles. Just make sure it’s the right kind. Sources of good fats include avocado, nuts, olive oil, and fatty fish, such as salmon.



20. Fruits, Veggies
(http://i.imgur.com/kTNBCPh.jpg)

Fruits and vegetables should take up half your plate. Aim for a wide range of colors to nourish your body with an assortment of plant-based nutrients. These phytochemicals are good for your heart and fight some types of cancer. Plus, filling up on veggies will help you cut back on higher-calorie foods.



21. Why Focus on Flat Abs?
(http://i.imgur.com/y2S7Hr2.jpg)

Yes, you want a six-pack. But that’s not all you get when working on your abs. The abs are some of the core muscles that support all of your body's motions. Firm abs will raise your overall fitness level and help your athletic performance. What's more, reducing your waist size may cut your risk of heart disease and diabetes.



Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on November 14, 2015, 06:05:06 AM
Some Quick Basic Workouts

King Penguin
Beginner // 10 Minutes or Less

Workout Notes:
Complete two rounds of this circuit, working for 30 seconds and resting for 30 seconds.
Take additional rest as needed, but try to take it between rounds.

  #    Exercise:    Work/Rest Ratio:    Rounds:    Workout Notes:   Demo Link 
  1    Reverse Lunge    30:30    2        https://www.youtube.com/watch?v=sBCbU02uZy0&feature=youtu.be 
  2    Plank Reach    30:30    2        https://www.youtube.com/watch?v=FRVBYtZ7gQE&feature=youtu.be 
  3    Lateral Box Hop    30:30    2        https://www.youtube.com/watch?v=94jR9MUxCBg&feature=youtu.be 
  4    Oblique Heel Tap    30:30    2        https://www.youtube.com/watch?v=D-1us1Lo8VI&feature=youtu.be 
  5    Jumping Jack    30:30    2        https://www.youtube.com/watch?v=lMOJlsYJKXc&feature=youtu.be 

Record the number of reps you managed in each round under the ‘Workout Notes’ column.
Use the following format: 5, 5, 5, 5, 4, 4, 3, 3, 3 and so on…

 
Peregrine Falcon
Intermediate // 30 Minutes or Less

Workout Notes:
Complete three rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next one.
Take additional rest as needed, but try to take it between rounds and circuits

  #    Exercise:    Work/Rest Ratio:    Rounds:    Workout Notes:   Demo Link 
  Circuit #1 
  1    Bulgarian Split-Squat (Right)    30:30     3        https://www.youtube.com/watch?v=MHpiQP47fPw&feature=youtu.be 
  2    Bulgarian Split-Squat (Left)    30:30    3        https://www.youtube.com/watch?v=MHpiQP47fPw&feature=youtu.be   
  3    Renegade Row    30:30    3        https://www.youtube.com/watch?v=Cue707QdR1I&feature=youtu.be 
  4    Lying Leg Raise    30:30    3        https://www.youtube.com/watch?v=O-rChkIovYE&feature=youtu.be 
    Circuit #2   
  1    One-Arm Shoulder Press (Right)    30:30     3        https://www.youtube.com/watch?v=u4t-C7Y10B8&feature=youtu.be 
  2    One-Arm Shoulder Press (Left)    30:30     3        https://www.youtube.com/watch?v=UFStLR88gOk&feature=youtu.be 
  3    Dumbbell Goblet Squat    30:30    3        https://www.youtube.com/watch?v=gCuGMdLlSn4 
  4    Oblique Heel Tap    30:30     3        https://www.youtube.com/watch?v=D-1us1Lo8VI&feature=youtu.be 

Record the number of reps you managed in each round under the ‘Workout Notes’ column.
Use the following format: 5, 5, 5, 5, 4, 4, 3, 3, 3 and so on…


Black Mamba
Advanced // 20 Minutes or Less


Workout Notes: Complete four rounds of this circuit, working for 30 seconds and resting for 30
seconds. Take additional rest as needed, but try to take it between rounds.
  #    Exercise:    Reps:    Rounds:    Workout Notes:   Demo Link 
  1    Barbell Power Clean    5    4        https://www.youtube.com/watch?v=ntLp-la7V-Y&feature=youtu.be 
  2    Barbell Push-Press    5    4        https://www.youtube.com/watch?v=6JHMCQWXV2o&feature=youtu.be 
  3    Barbell Single-Leg  Romanian Deadlift    5    4        https://www.youtube.com/watch?v=miJobDLmABo&feature=youtu.be 
  4    Chin/Pull-Up    5    4        https://www.youtube.com/watch?v=6F-J_ElXpcU&feature=youtu.be 
  5    Barbell Rollout   5    4        https://www.youtube.com/watch?v=tsSlNTvk3Xo&feature=youtu.be 

Record the number of reps you managed in each round under the ‘Workout Notes’ column.
Use the following format: 5, 5, 5, 5, 4, 4, 3, 3, 3 and so on…
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on November 18, 2015, 05:19:02 AM
Top 5 Tips For Making A Gym Habit Stick


Everyone has that annoying friend who never seems to miss a gym workout.

(http://i.imgur.com/1FQhXby.jpg)

While it may seem they are just lucky and don’t have the obligations you do, chances are they probably do but have created a schedule and habits around exercise that works for them. More importantly, they’ve done it consistently enough to make it a routine and reap the benefits.


1) Schedule Workouts First Thing In The Morning
While different things appeal to different people, try integrating adapting some of these to see which work for you:



You will boost your metabolism for the rest of the day, increase your energy, strengthen your will to stick with a healthy-eating plan, and you’ll have a better mood and sleep better.

First thing in the morning, you are less likely to be distracted by email, work calls or anything else that may come up.
Additionally, by working out early you will have less time before your workout to think about it and talk yourself into doing something else ‘more important’.

2) Recruit Workout Partners

Ask just about anyone what keeps them committed to fitness goals and invariably it involves other humans.

Whether it’s a gym buddy or workout partner another comrade will help keep you accountable, motivated and up to date on the latest goss if they like to chat!

Find the right partner or group and you might even start looking forward to workout time.

3) Find A Class, Routine Or Environment You Like

By enjoying the instructor, environment or even fellow gym goers, it makes the sometimes unpleasant task of working out bearable.

Don’t end up feeling like a teenager being dragged to do something you don’t want to do at a place where you don’t want to be.


4) Set A Goal

If you don’t have a goal (no matter how small) there isn’t a whole lot of motivation to get you working out. Goals don’t always have to be based on the aesthetic. Maybe you challenge yourself to go to the gym three times a week for six weeks or take one strength and one stretch class per week. Treat yourself to a facial or other reward if you make it.

5) Schedule Rest Days

Give yourself at least one or two days a week out of the gym to avoid burnout and injury. Maybe you like being outside so schedule a beach or park workout instead.

Remember the goal is to workout AND enjoy being healthy, so think what would make this less of a task for you.

What helps you maintain a regular fitness program? Please share in the comments below.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on November 24, 2015, 01:24:14 AM


Fat Loss For Beginners

Everyone who wants to become leaner should read this article. Yes i know it says  'Fat Loss For Beginers', but sometimnmes even seasoned trainers forget what we once knew
(or wse don't practice what we know). If you are a beginner this will be an introduction, if you are experienced this will bne a refresher.

JUST GET STARTED  -  TAKE DECISIVE ACTION

There are so many opinions about how to lose body fat that many people end up completely confusedand they dont do ANYTHING.
   
You've read 27 ways to diet, 34 ways to do cardio 101 ways to lifty weights and 79 supplements to take. tho you still dont have a clue how to start.
   
You stuff your brain with so much informationit feels like it's going to explode and then never do anything about it.

THE MOST IMPORTANT THING YOU CAN DO IS TAKE ACTION.

Just begin the journey and figure it out as you go or better still; get to a gymand get proper guidance from the get go.

Actually losing fat is not thast complicated. Any exercise is better than no excersise, an apple is better than a cake.


Getting lean is simple;


So what's stopping you?
What makes you freeze up?


If you'r like most people, FEAR is stopping you. You'r so afraid of doing something wrong, you choose to do nothing rather than making a mistake or looking foolish.

the hardest part about coming to the gym is getting here in the first place. Once you walk in you realise its full of people JUST LIKE YOU! (even the bloke behind the counter).

What you must understand is the people who acxomplish much and the people who acomplish little BOTH have fears. The diference between thew two is the former feel the fear and do it anyway.

Begin the process, we can fine tune your programas you go. Naturally its better to aim  then fire, tho its better to fire and then adjust your aim, than not to fire at all, you cant win the battle by hiding in the trenches.

F.E.A.R.  =  False Education Appearing Real

Good Luck Train Hard
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on November 29, 2015, 06:50:04 PM
Best Muscle Building Exercises You're Not Doing
Caution not for beginners



1 Weighted Dips

 
(http://i.imgur.com/4RIHkNm.jpg)

The weighted dip is a fantastic exercise for sculpting the chest and triceps muscles at the same time. Sadly most guys don't perform the weighted dip and do the basic body weight dip. The fastest way to get a muscle to grow is by placing overload on it.


2 Spider Curls

 
(http://i.imgur.com/rD7BEIS.jpg)

Spider curls are one of the best bicep isolating exercises on the planet. Most guys perform standard db hammer curls to get bigger arms, but if you want to sculpt and develop thick and large biceps you need to work them directly through strict isolation. Spider curls will help you build bigger arms quickly.

3 Weighted Pull Ups
 
(http://i.imgur.com/Q1OV9lL.jpg)


Weighted pull ups are one of the best exercises for building up the larger back and bicep muscles. Although the weighted pull up is a very advanced exercise - it yields tremendous muscle building benefits. If you are strong enough to perform 10 regular pull ups you should start placing overload on your muscles in the form of weighted pull ups.

4 Stiff Leg Deadlift

 
(http://i.imgur.com/HrCjywd.jpg)

The stiff leg dead lift involves keeping your legs more straight than a regular dead lift. While you may still use a slight bend at the knees, the straigher you keep your legs the more overload is placed on the hamstrings. This will help you develop strength and build muscle mass in one of the largest muscle groups in your body.

5 Db Side Bend
 
https://youtu.be/_bVcLMlYZM8

DB side bends are a great exercise to develop the oblique and abdominal muscles. Many fitness enthusiasts only train their abs with standard body weight exercises - but if you want to sculpt and develop your core you need to place overload on it through weighted repetitions.

6 Barbell Row

https://youtu.be/G8l_8chR5BE

The barbell row is one of the best exercises for working the biceps and middle portion of your back. Sadly most guys dont perform the barbell row and stick to the basic's on back day such as the lateral pull down and seated row machine.

8 45 Degree Back Extensions

 
(http://i.imgur.com/LsqKHy3.jpg)

The 45 degree back extension is one of the most important exercises for developing lower back strength and to remove love handles. The 45 degree back extension will target your lower back and help you sculpt lean muscle mass while also improving your compound lifts such as the squat and dead lift.

9 Db Bulgarian Split Squat

(http://i.imgur.com/U8SN205.jpg)

The db bulgarian split squat is one of the best exercises for isolating the quadriceps and hip flexors. Many fitness buffs perform the db walking lunge regularly but the db bulgarian split squat will do a far better job of isolating the individual quadricep muscle and hip flexors.

10 Barbell Decline Bench Press

(http://i.imgur.com/1c9bhGl.jpg)

The barell decline bench press is an underrated chest exercise that will sculpt the pectoral muscles while taking pressure off of your front deltoids. While the flat bench press gets all of the hype for chest exercises, the decline bench will actually break down and work your pectoral muscles more direct with less strain on your shoulders.

11 Decline Bench Skull Crush

(http://i.imgur.com/Ru1imBe.jpg)

Performing tricep skull crushers on a decline bench will allow you to emphasize the outer horseshoe portion of the tricep more directly while also givng you a fuller range of motion. Many guys only perform skull crushers on a flat bench, but if you want the full muscle building effect make sure to try them out on the decline bench.

12 Underhand Grip Lat Pull Down

(http://i.imgur.com/XFvnIzX.jpg)

The underhand grip lat pull down is an advanced variation of the traditional lat pull down machine. By placing your hands closer together with an underhand grip you will place more emphasis on your bicep and lat muscles. This is a must do exercise on back and biceps day.

13 Box Squat

(http://i.imgur.com/6PLrmEO.jpg)

The box squat is another advanced variation of the traditional barbell squat. By placing a box at the bottom of your squat and sitting on it you will force your hip flexors and gluteus muscles to engage while you explode up into your repetition. This is a great exercise for developing explosive drive for sports like sprinting and football. It also will help you build your leg muscles quickly.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on February 25, 2016, 01:43:39 PM
Relay of Doom
Equipment needed: Cones, Mats and an open field
Time: 40 minutes
Set up
You will need 3 stations set up in a giant triangle with approx 100m between cones. Create cards for each station with the exercise written on it.
Campers need to be split into teams of 4. Ensure handicapping so that faster members are paired with slower members (what’s handicapping?).
How it works
Campers move around the stations like a relay, which just one team member running between stations at a time. When the runner arrives at a station they high five their teammate you runs on to the next station. The teammates who are waiting at stations do the exercise on the card.
Teams stop once one team has completed four rounds of the circuit.
Take a short break and then go on to the next circuit.
Circuits
Circuit 1:
1.   Push Ups
2.   Split Squats
3.   Plank with twist
Circuit 2:
1.   Power Jacks
2.   Side Plank Hip Drops (swap sides every 5 reps)
3.   Glute Bridge
Circuit 3:
1.   Mountain Climbers
2.   Dive Bombers
3.   Plank Clocks
Circuit 4:
1.   Wide-feet Squat Thrusts
2.   Plank
3.   Rolling Get Ups
This workout comes from the BootCraft archives.
P.S.
Our epic Bootcamp Bundle which I teamed up with UniqueBootcampWorkouts.com for (you may have heard it called the Mother-Ship), blasts off soon and will no longer be available. The bundle deal ends strictly at 10am Friday 26th of February (AEDT). Note that is Australia time, so it might end on Thursday for you.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on April 29, 2016, 07:28:56 AM
No More Sit Ups – 16 Core Alternatives



As trainers, we should know that sit ups are utterly overrated as an exercise for developing the core. Not only does it tend to favour the rectus femoris and rectus abdominis to the exclusion of the poor obliques and transverse abdominis, it also places a lot of shear stress on the spine which is a really great way to exacerbate existing disc injuries.

So next time you are thinking of a core exercise to use in your workout, instead of just throwing in sit ups, try out one of these core exercises instead. Your client’s spines and core strength with thank you.

Planks
Planks are a great way to get clients up off the ground and working their core by creating stability.
Below are some ways to make your planks more interesting and rep based (instead of time based).

1. Plank Rocks
Instructions:
This is a good exercise for making the good old plank a little more interesting. It is quite subtle though, campers will need to focus.resi
Start in a regular plank position. Dig your elbows and toes in. Brace core.
By digging your elbows in, pull your shoulders forward over your hands. Resist the movement with your feet. Pull forward with elbows, resist with toes.
Rock back to the starting position and repeat.
If tension isn’t created through the body it will just feel like you are rocking back and forth not doing anything.

2. Plank with Forward Reach
Instructions:
From a plank position reach one arm straight out in front of you gently supinating the wrist. Bring the arm back in and repeat with the other side.
Ensure a neutral spine is kept and there is minimal movement through the hips. You can make this movement easier by spreading the legs.

3. Plank with Lateral Hand Tap
Instructions:
From a plank position reach one arm out to the side and tap the ground with your hand. Bring the arm back in and repeat with the other side.
Ensure a neutral spine is kept and there is minimal movement through the hips. You can make this movement easier by spreading the legs.

4. Plank Clocks
Instructions:
Start in a push up position. Keeping your feet in one place, walk your hands about 190 degrees, just like the hand of a clock (your feet being in the centre of the clock and your hands the extremity of the clock hand). From there, walk the hands back to the original position.
Keep the core tight and avoid rocking the hips. These can also be done with the feet up on a step, bench or tyre to increase the difficulty.
Sometimes referred to as Around The Worlds.

5. Suicide Plank
Instructions:
Start in a high plank (top of a push up) position. Walk your hands down to an elbow plank position. Walk hands back to the push up position.
Repeat – this time lead with your other arm.
Sometimes called Plank Up Downs or Plank to Push Up.

6. Scapula Push Ups
Instructions:
Great as a mobility exercise, not just a core exercise.
begin in a push up position.
keeping the elbows and arms straight retract the scapula.
then protract.
continue for reps.
many clients have trouble with this feeling, try starting them standing up doing it on a wall.
use your hands on their back so your clients can feel their scapula moving.

7. T Switches
Instructions:
Start in a pushup position, lift one hand up and reach it towards the sky. This should put you into a straight arm side plank. Bring the arm back down and repeat with the other side.

8. Rope Plank Slam
Instructions:
Make a plank more interesting by adding a rope.
Get in a straight arm plank with the end of the rope in front of you. Brace core and lift one hand off the ground. Maintain a neutral position. Begin slamming the rope.

9. Partner High 5 Plank
Instructions:
Plank on hands facing your partner and slap 5 with opposite hands.

********************************************************

Side Planks
Get your clients to challenge their core from a different direction with these side plank variations.

10. Side Plank Gravediggers
Instructions:
Begin in a regular side plank position. Lift your free arm and tuck your fingers behind you ear. Rotate your top shoulder forward lowering your top elbow towards the ground.
Keep on rotating until your elbow touches the ground. Return back to the starting side plank position. You have now done one rep.

11. Side Plank Leg Raises
Instructions:
Get into an elbow side plank with your feet stacked on top of each other.

12. Side Plank Hip Drops
Instructions:
Start in a side plank. Drop the hip and lightly touch the ground. From there raise the hips and resume a straight side plank again.
Can be done on your elbow or with the arm straight and hand on the ground.

13. Rope Side Plank Pull Ins
Instructions:
Just like the Plank Slam, you can make your side planks much more interesting with a rope. Just start with the rope laid out in a line in-front of the client.
Start in a side plank facing one end of the rope. Grab the rope with your arm that is not supporting you and pull it towards you. Release and pull it a bit further towards you. Continue until the rope is in a pile in front of you. Drag it out in a line again and the repeat on your other side.


********************************************************************

Crunches and Similar
Performed correctly, crunches can be a great way to get clients to learn how to engage their abdominals correctly.

14. Flutter Kicks
Instructions:
Lie supine and place your hands under your butt. Raise both legs so the feet are above the hips. Keep the core braced while making a scissor like motion with the legs.
Adjust the difficulty with range of motion and how high or low the legs are.
Sometimes known as Scissor Kicks.

15. Knees Up Crunches
Instructions:
Pop your hands behind your head to support your neck. Keep the knees over the hips and the knees at 90 degrees.

16. Stir The Pot
Instructions:
Sit in a Russian Twist position. Clasp hands and move in a stirring motion like stirring a giant pot while bracing abs.
Title: Re: Better Fitness equals Better Sex
Post by: AusWoody on May 15, 2016, 08:36:35 PM
What is functional fitness and how can it help you?


You may have heard the term "functional fitness"
and wonder what exactly it means.

Functional fitness is being able to perform every
day activities such as climbing stairs, open and
closing jars, getting up and down from a seated
position, placing something overhead, carrying
groceries, and tying your shoes and so on.

Abilities that we all want and need to be able to
do and keep doing right through our lives.

Functional fitness refers to how well you are
able to do all the physical tasks you need to do
each day.

For example, if you are functionally fit, you can
carry a bag of groceries without strain, bend down
to pick up laundry from the floor without pulling a
muscle, lift a child without injuring your back
or even perform regular exercise without breaking
something.

We tend to have repetitive movement patterns in
our daily lives which can cause weakness and
imbalances in our muscular system which can then
leave us at risk of injury.

Its a sad fact but, people get admitted to nursing
homes when they can no longer do the necessary
tasks and activities of daily living.
 
To be blunt, they have neglected their functional
strength and fitness.

Then the burden (and cost) falls on someone else to
take care of them which can mean family, friends or
the community. So, we all end up paying.

To avoid this we ALL need to take the time to
strengthen and condition our bodies to successfully
perform the physical movements we all encounter
during work, sport or simply life itself.

You may find the tasks and activities of daily
living easy for you now but what is your plan
to keep it that way?

Your functional ability MUST be your priority.
It will impact the way you do everything in your
life.

No matter whether you are a stay-at-home-mum
or a construction worker.sometimes, it's time to
hit the "reset" button and improve your
fundamentals...

... before it's too late.

Title: Re: Better Fitness equals Better Sex
Post by: FoxyRoxxy on September 03, 2016, 05:51:54 PM
(http://i.imgur.com/i1w0G.gif)


1  2     3  4     ;D
Title: Re: Better Fitness equals Better Sex
Post by: Kaitlyn1989 on September 03, 2016, 10:20:39 PM
Does  hula hoop count?   Just asking.

(http://i.imgur.com/vbsQcEY.gif)
Title: Re: Better Fitness equals Better Sex
Post by: FoxyRoxxy on September 20, 2016, 11:11:03 AM
It works   ;D

(http://images.wildammo.com/wp-content/uploads/2011/06/workout.gif)


(http://i.imgur.com/RIcTYc9.gif)

How said workout is not  fun


(http://s1.totalprosports.com/wp-content/uploads/2013/08/eliptical-machine-sexy-workout-gifs.gif)

(https://lh3.googleusercontent.com/-3WAG7TEOtgs/VwPoc-Rp8MI/AAAAAAAAN2s/3iY_GqSqsG4ZVizL6FzaXmL_kZ3mUXMZA/w506-h750/1748596.gif)

Camel Toe Envy







Zumba

(https://thechive.files.wordpress.com/2014/03/karen-booty-dublin.gif?w=720&h=470)


  Hot and Sweaty

(http://67.media.tumblr.com/9afa8160932bf1c99b3476957f71fa56/tumblr_n0gf3reTn21qjqxmoo1_400.gif)





(http://img.ffffound.com/static-data/assets/6/400520d647bb55cdd03596e45e92a76394f4c74a_m.gif)



That was a good workout  now a steamy shower  :D
Title: Re: Better Fitness equals Better Sex
Post by: Kaitlyn1989 on September 21, 2016, 01:59:57 AM
Oh, LUCKY Me ..........

I managed to find a way to exercise and get what I have been looking for in here, but for some unknown reason have been having a very difficult time finding someone that wants to share. Maybe I am doing something wrong, like being forward because I know what I want. Scaring men, maybe boys, away. I thought they would want an aggressive girl, guess not, I have found it causes a condition called "Shrinkage" *giggles*

Well, no matter, PROBLEM solved, I just need to find me an exercise buddy like THIS ONE.


(http://i.imgur.com/1Pitd3u.gif)


This way I get COCK, EXERCISE and satisfy my ORAL addiction too

Just winder how many of these things I get to do before he EXPLODES, hope not toooo many.

This is HARD
:o :) :-*