Was ist die optimale Bodybuilding Training Zeit für optimale Ergebnisse zu erzielen?

Für optimale Ergebnisse der Bodybuildingkönnen nicht Sie in der Turnhalle, die länger als eine Stunde bleiben, da sonst Ihre Cortisol-Level werden durch die Decke gehen und Ihren Testosteronspiegel sinkt! Tun Sie sich selbst einen gefallen und Fokus während des Trainings, so dass man die Arbeit vor Ablauf die Stunde.

Die meisten meiner Trainingseinheiten in diesen Tagen sind in 45 Minuten Pullover fertig!

Auch ich denke ich muss klären (wie ich dies Frage die ganze Zeit), dass diese kurzen Training-Regel nicht nur für "Fortgeschrittene Bodybuilder, die Masse bereits gut zu haben". Diese Regel gilt für alle auf der ganzen Linie. Studien über hormonelle Aktivität während des Trainings zeigen immer wieder, dass schlechte Dinge beginnen in der Blutchemie geschehen, wenn Trainingseinheiten zu lang sind (Testosteron und GH Ebenen fallen während Cortisol erhöht). Also, keine Zeit zu sprechen in der Turnhalle noch sozialisieren. Holen Sie sich in den Muskel zu stimulieren und raus!

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Wie viel von einem Faktor Genetik spielen im Bodybuilding und Sport im allgemeinen?

Genetik dienen häufig als Ausrede dafür, dass Ergebnisse im Bodybuildingzu erzielen. "Nur die Genetik habe ich nicht" ist was ich ziemlich oft zu hören. Aber ist es wirklich Genetik das Problem?

In der vergangenen Woche wurde ich ausführlich über das Thema Genetik und Bodybuilding interviewt. Erfahren Sie, wie viel Genetik eine in Ihrer Fähigkeit Rolle, gewinnen Muskeln und Fett zu verlieren, durch einen Blick auf die 3-teilige Interview unten:

Check it out und lassen Sie mich wissen, was sind Ihre Gedanken über das Thema.

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3 Lower Body Toning Exercise Workouts For Rapid Weight Loss

Looking  for the best lower body toning exercises which target cellulite on your legs and buttocks? Below you will find the 3 best routines which can really put you on the path for proper toning and strengthening. Once you understand the routines and necessary diet changes needed, you will have the framework for a better looking lower body.

Realizing you will need to workout and eat properly, your mind and body should be prepared for the work ahead.

1. Calf toning can really give your calves the tight taunt look and will also help you eliminate cellulite which is a common problem for many woman. Try simple toe lifts to slowly develop your calves.

2. Glute toning can be accomplished by using lunges with barbells. Add a twist to it like walking across the gym floor while lunging and you will add the tone and muscle you need to have a tight bottom.

3. Hamstring toning can be accomplished either working out on a cardio machine like an elliptical trainer or you can strengthen them by using a leg press machine.

Combining all three exercises is an electric way to  firm up your lower body and give it the sleek tone look. Whether you want a tighter look or you want to get rid of cellulite on your lower body these movements can really improve all aspects of your lower body.

You should also begin incorporating a healthy diet with lean cuts of protein and complex carbohydrates. Sprinkle in some added fiber and increase your water intake and you have developed a formula to transform your body into one seen on the cover of a fitness magazine.

The lower body makeover can be aided by reading Better Lower Body [http://developingglutes.com]. It will give you the proper instructions you need to attain a sculpted butt, thighs and calves. When you're ready to get serious, this will be an invaluable source.

Are Body Toning Exercises a Big Steaming Pile of Horse Manure?

There are several things that I don't believe in. I don't believe in long, stead cardio exercises. I don't believe in the tooth fairy. And I certainly don't believe in toning exercises to get that "cut" look of bodybuilders. And I am backed by many of the well-known personal trainers on the Internet today... Craig Ballantyne for one.

And truth be told... getting those ripped and defined muscles is actually much more simple than you think.

And the key word here is... DIET! It is seventy to eighty percent responsible for the success of getting cut muscles. Workouts and training makes up the rest. You see, when you workout, all you are doing is expending energy and damaging your muscles. Resting and proper nutrition will restore and replenish your energy levels as well as repair the muscles. Then the more you can lift and force your muscles to grow. Getting more muscles means they will burn more calories at rest.

Know this... you must set aside enough rest and eat enough good quality foods because that is essential for muscle mass growth. It won't happen overnight... and neither will getting cut or ripped. THAT would be absurd! And this is exactly what supplement manufacturers tell and foist on the unsuspecting public. That if you take these products and do these special workouts... practically overnight... you are going to look like one of those competitive bodybuilders.

Sorry pal... it's not happening... not right away. It takes hard work and consistent application to your nutrition.

Also, doing those high repetitions with low weights is pure garbage. It doesn't work and IT IS A MYTH... that is the biggest... steamiest... pile of horse manure EVER!

The real truth of getting defined muscles is INTENSITY. Heavy weights and short repetitions to force your muscles to adapt to stress. Most if not all, competitive bodybuilders will tell you this...

And you will find that natural bodybuilders will just before going to a competition... they will make little changes. They watch what they eat and step up the training. Cut out all foods that have refined carbs. And no cardio!

If you are looking for an effective workout program no matter if you are a beginner or at an advanced fitness level... that is guaranteed to get you in the best shape of your life... then be sure to head over here to find out how you can transform your body into one that will be slim, toned and muscular here:

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Body Toning Exercises For Women

Every woman wants that toned, drop dead sexy body. Why? Well, for two very clear reasons. It has nothing to do with being the object of lust or merely some sexual creature, no. It has everything to do with confidence and pride.

Confidence in knowing that no one is judging you primarily based on your body and the feeling of being confidence in whatever you wear.

Pride comes from achieving your goals; that being to gain a toned and slim body and the fact that you worked hard to achieve this.

So what is the best way to achieve that body, more importantly; what are the best body toning exercises for women? Well, that is quite simple, you see women store fat in two places, predominately around the legs, butt and thighs and some fat around the belly. In order to successfully tone these places, one must following the following body toning exercises.

To remove the fat surrounding the legs and lower part of the body, then I highly recommend walking. Did you know that to burn fat, your body requires low-intensity exercise; e.g. walking. There is a massive misconception (brought about from shows like The Biggest Loser) that people think "If I want to lose weight, I'll need to go to the gym and work my ass off!" Wrong.

In fact, studies have shown that women with children that live in two-story houses and who have their children's bed rooms on the second level are substantially fitter than mothers with one-story houses. Therefore, such studies have incontrovertibly linked the walking up and down the stairs, and walking in general with achieving toned legs, butts and thighs.

What about the belly? Well, in order to tone the abdominal muscles to remove that layer of belly fat, that I highly recommend crunches (avoid doing sit ups, they cause damage to the lower back). Crunches will effectively ensure that your belly fat is substantially reduced; in addition your belly will become firmer.

To conclude; these body toning exercises for women will definitely ensure that you achieve a firm, and pleasing body (pleasing to yourself that is). It is really that simple, all you have to do is keep committed and you will see the results.

Also, I know I've been a bit skimpy on the hard-hitting details, so have you ever heard of Vince Delmonte's No Nonsense Muscle Building? It's an only muscle building course that is designed to help its participants achieve the goals they want. Don't let the name fool you, the course isn't some "Insane bodybuilding guide" It's rather a way to successfully build muscle without having to hire an expensive trainer.

The best thing is that it works for both men and women, regardless of age or physical ability. It is definitely one of the best body building resources currently available anywhere (well, it's only available on the internet and not in stores). I highly recommended it, so if you're interested in achieving a toned body and getting more confidences and pride in your appearance, then it's what you're looking for.

Read a --> full No Nonsense Muscle Building review [http://www.premierproductreviews.com/no-nonsense-muscle-building.html] "Avoid the Top 20 ways to Screw Up in the Gym", visit premier product reviews. This mind blowing eBook is my free gift to you; it will reveal some of the secrets that only a very select group of people know about! You'll learn how to achieve that rock-hard, sexy body faster and easier than you ever thought possible.

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Scott McGrice is an accomplished fitness trainer, focusing on innovative and revolutionary training techniques, with the overall aim to ensure that his clients, readers and anybody else interested achieve the results they want. He has a deep understanding of online fitness / bodybuilding courses and guides and loves to share his experiences with others.

Article may be reprinted anywhere, as long as the previously published links are included

Body Toning Exercises Don't Have to Take Over Your Life

The search for the perfect diet has never been more frenzied. Eat low carbohydrates! Eat low fat! Eat protein- rich food! Alongside this, you are told to exercise, work that body, feel the burn, blah blah. This could become an all-consuming passion if you let it! But that's not necessary, if this is the way you are going then you need to change your outlook and keep things in perspective.

Nevertheless, for life to be what it should, every function of your body must perform its appointed task efficiently and in harmony with all of your other body activities. Your mind must intelligently comprehend all that is happening. Moreover, for this to happen, you must have health, for health, to put it simply, is every organ working properly.

If you have not been getting any regular exercise for some time, you need to check - ideally with your doctor - before embarking any kind of exercise regime. When you get started, you need to build up gradually rather than jump straight in to a heavy exercise programme.

Although all forms of exercise have certain common benefits, different kinds of exercise emphasizes different aspects to fitness. These include endurance, flexibility, strength, agility, coordination and physical dexterity.

Walking is the cheapest and safest type of exercise. If you have not been in the habit of exercising and wish to start a fitness program, you can begin by walking slowly for a short distance each day, enhancing the lower body muscles. As your strength increases, you can walk briskly for a longer distance. Then you can improve it to moderate to vigorous form like striding.

If you cannot participate in outdoor exercise, develop an exercise program in your home. Some like running in place. You may wish to get a trampoline, an exercise bicycle, a rowing machine or a treadmill. Swimming is an excellent exercise; since it does not bring weight to bear on the joints, and the warm water tends to relax tense muscles.

There is no such thing as an overnight success or a quick fix diet, and you would be wise to avoid any product or plan that makes such claims. Lasting success takes commitment because lasting changes come slowly and gradually. Permanently changing one's shape and size requires permanently changing ones eating habits and priorities like eliminating snack foods or cutting the number of times you have ice cream after dinner.

Everyone can make an improvement by simple changes to their routine:

use the car a little less
walk a little more
walk the stairs instead of always using the elevator
eat a little less
eat sweets a little less
cut out snacks between meals
keep an honest log of what you eat

Small changes, applied consistently, will add up to noticeable differences!

Katie Stewart is dedicated to helping women get the body they want, and the mind and spirit to enjoy it.

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Important Tips on Toning Exercises For Women

The secret with most body toning exercises for women is that you have to know how to perform them correctly and safely in order to get the most benefits. Even if you try to follow the lengthy instructions; and your personal gym trainer may really be able to guide you through each routine-chances are, that you still might be doing the movements incorrectly, thus wasting your time in the process.

Instead of just going through the movements, here are some tips to ensure your exercises are performed exactly the way it should be done, each and every time.

Learn The Movements

Before beginning the workout in your program, try to review all the movements. If it comes with a video, watch it all the way through once-to familiarize yourself with the whole routine. Read instructions thoroughly. When you're performing the workout for the firs time, try each routine of the body toning exercises for women slowly. Also, if you're enrolled in a gym, you might lag behind the other participants, but don't fret-since for starters, this is really okay. This will give you a chance to view the more experienced participants' movements in the class, your instructor's and those that have bodies that you wish to have.

Have Patience

Always take your time during the first few workouts. As you build up your confidence, you can slowly add more exercises, and move more efficiently. Remember that it's good to figure things out first rather than doing the exercises the wrong way.

Stay Mind In Body

Another very important thing to keep in mind with body toning exercises for women is that you need to protect your joints. Don't make sudden movements that could lead to injury. Avoid bending angles that can suddenly cause you joint aches. When performing a lunge, don't extend your front knee past the toe of that same leg. When you extend beyond your toe line, you will be at risk of hurting your knees or your lower back. It's important to listen carefully to the instructor so that you will not miss out on safety tips and in doing the exercise correctly.

You need to be aware that even if you might not know everything from the start, at least you know that you are learning the right way. So, instead of learning the ineffective ways of doing the routine, do take your time to learn what really works best for you.

Find more lower ab exercises for free here! We have exercises specifically designed for men and toning exercises for women at RapidAbs.

Toning Exercises to Get Abs Easy and More

Toning exercises will not only make you look lean and give you sexy abs, but is also going to make you feel good about yourself. This is why it is recommended that an exercise program that includes toning exercises should be made part of your daily workout routine.

Know Where You Want To Be In 6 Months

But no matter how motivated we are and how driven we are to make a commitment on doing exercises, we can't always find the willpower and discipline to follow through with our getting-fit plans. One way that you can stay motivated is to realize why you want to start body toning exercises in the first place. If you can specifically target how healthy you want to be and how fit want to look, you may find it easier to get up a little earlier in the morning as well as staying committed on your workout routine on a consistent basis.

Body Toning Is Great For Your Health

When you take the time to do body toning exercises, your body will get firm and become more energetic, not to mention you'll get abs easier and quicker. Just like any correctly performed workout or exercise, toning exercises bring more than an improved physique. It can help you sleep better, strengthen your heart, prevent osteoporosis, burn calories, decrease your appetite, improve your skin, and bolster your self-esteem. Physical activity, combined with good nutrition, can actually slow the aging process itself.

As you become older, your body is going to stop producing the hormone estrogen, which can lead to brittle bones that are prone to breaking. This happens to a lot of women, no matter how much milk you drink or calcium supplements you take. So to keep these from happening, women should especially engage in toning exercises. Toning strengthens the muscles in your body to support your bones and to keep them from breaking, as well as increasing the bone density: stronger bones, sleeker muscles and firmer skin is the ideal combination to achieve.

Toning exercises also gives psychological benefits such as relief from stress and mild depression.

Exercise As A Stress Reliever

Exercise is a great way to work off frustration and stress. It gives the exerciser a momentary relaxation from the demands of work and life. Increased circulation pumps oxygen to the brain for clearer thinking. Activities involving the whole body activate neurological activity across both hemispheres of the brain keeping you more alert and fresh during the day.

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Circuit Exercises for Full Body Toning

Hard core exercise lovers simply love circuit exercises for the overall benefits they offer for weight loss, muscle building, improved cardiovascular health and enhanced fitness levels. This kind of exercise routine is a balanced combination of aerobic and anaerobic workouts. Fit for easy implementation, it is suitable for every group of individuals who love doing a mixture of varied exercises for specific or full body toning. A combination of circuit exercises complemented by a well balanced diet is the key to getting a toned silhouette which can be the envy of all.

A full circuit exercise routine basically targets the completion of all exercises included in the program and then starting at #1 again for a new circuit exercise loop. The time gap between different kinds of exercises in this kind of exercise regimen is very less, often moving on to the next step with a rapid movement. A basic circuit exercise schedule can typically consist of a brief walk on the treadmill, followed by curls, jumps, sit-ups, squats and rounded up with a speedy run or jog. Completing the circuit for 4 times is the ideal goal, but you can start at a slow pace and then build up the routine in a consistent way as per your energy levels.

If you have planned to spend a considerable amount of time and energy into getting your body into shape and form, then you must be careful enough to implement the right set of circuit exercises to get a good and effective result. Consult a trainer or look up the internet sites and you are sure to lay your hands on a wide variety and number of exercises which can be used in an effective manner to formulate a rewarding exercise routine. It is highly popular with all exercise groups as these are relatively easy to perform and do not require expensive gym equipments at any stage. A floor mat and a pair of dumbbells are enough for developing exercise routines which can be designed for sports level fitness or weight loss programs.

Athletes and body weight trainers have always highly recommended circuit exercises for its efficacy in elevating general fitness, achieving weight loss goals and developing muscle endurance, without the use of machines and equipments. It is undoubtedly one hit way to reach your health targets in a machine free way.

For a full body toning, circuit exercises like Squat jumps, Dumbbell squats, skipping, burpees and treadmill walk/run can prove to be effective. Upper body exercises for the same can be attainable through different kinds of push-ups along with bench dips. Forward lunches, one leg squat, dumbbell exercises are good options if lower body circuit training is the goal. Core region circuit exercises are also available in bunches when you look up the web for it. A well planned circuit can continually focus on different body parts at the same time and bring forth an overall workout benefit in a comprehensive manner. Good results combine the benefits of fast fat burning along with overall muscle strengthening.

Circuit exercises are highly flexible and can be adapted to suit any fitness level by varying weights, reps, exercise duration and speed levels.

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5 Easy Body Toning Exercises to Firm and Tighten Your Physique

For these body toning exercises you don't need a gym or any special equipment. They are very easy to do and will keep you in shape. Exercises are an important part of staying fit and healthy and increasing your life expectancy. Exercises are also needed for increasing lean muscle mass and bone density as you age.

We are all so busy these days it can become frustrating trying to get to the gym. These body toning exercises are very simple and don't take a lot of time.

Take these five easy toning exercises with you where-ever you go. You can practice them at home, the office or even on vacation. They are extremely effective and easy to do.

1. Squats - Squats work the hamstrings, quadriceps and the glutes. If you need a little support to start with you can use a chair. Stand with feet shoulder width apart. Push your butt back as if you were about to sit in a chair. Keep your abs tight and your torso upright. Once you reach chair level stop and hold the position for a count of two to five. At the lowest point place all of your weight onto your heels for maximum toning.

2. The Bridge Butt Lift - This is a fantastic way to tone your buttocks. Lay down with feet flat on the floor and hip width apart. Arms are long by your side with palms facing down. Pushing into your feet squeeze your gluteal muscles and lift your buns off the floor until you reach your shoulder blades. Hold the position for a count of five to ten and roll down through the spine. You can use a weight or something similar on your chest to make it more challenging.

3.Pushups - This is a classic toning exercise that works all areas of the arms, shoulders, chest and your abdominal muscles. If your not strong enough to perform a pushup on your toes lower your body down to your knees. Be sure your elbows are tucked into the body and your back is straight.

4.Reverse Lunges - Lunges work the quads, glutes and core. They can be hard for people with knee problems so a reverse lunge will still tone the right muscles but with less pressure on the knee. Stand with feet together and arms by your side. Take one leg back behind you until you are in lunge position: front leg is bent at 90% angle and back leg extended until you on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

5.Chest Lift - Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor with legs bent, feet flat, lace your fingers behind your head. Contracting your abdominal muscles round your head, neck and upper shoulders up off the floor to your shoulder tips. Look into your belly so your head stays in line with your spine. Hold for a count of 2-5 counts and round down.

The best part about exercise is that its effects are cumulative. Even if you have only 5-10 minutes at a time it will work to your advantage.

Follow these ultimate secrets and life changing tips for the best body toning exercises to firm and tighten your flabby spots.

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Kelly Beck is a qualified Pilates Instructor who is passionate about fitness and health.

Lower Body Toning Exercises: It's Simpler Than You Think To Transform Your Butt and Thighs

Lower body toning exercises can be intimidating for those who have never worked out before or haven't worked out for a long time. They can be equally troubling if you are severely overweight or feel that you aren't in good enough condition to perform the complicated moves you see on television or through a variety of workout DVDs and magazines that feature exercises that may be too advanced for you.

If you have ever stepped into a gym and felt out of place or self conscious, then the thought of performing lower body toning exercises or implementing them into a workout seems daunting. There are some very intense, complicated movements that professionals and those in great shape use to tone and strengthen the lower body, but there are also some very simple efficient movements that are a heck of a lot easier than you think.

Lower body toning exercises don't have to be intense. They don't have to be overly complicated and technical to be effective. You don't have to twist your body into embarrassing positions to work the lower body either.

What a beginner, who hasn't worked out for a long time, needs in the beginning are simple straight forward movements that can start working the muscles in your legs, hips, butt and thighs. These exercises need to be a little challenging to be effective, but they should not leave you feeling wiped out on the floor. There may just be some shakiness in the muscle and soreness after performing them - but that's to be expected when you're training muscles that haven't been used in that manner for a while.

With time, simple lower body toning exercises will increase your confidence with your training routine. As you get stronger you can then add repetitions or try something a little more challenging. As your exercises become easier to perform take this as encouragement because it shows that you are making improvements and your body is responding to your workout.

When first starting out, that confidence boost and those signs of improvement are extremely important. As it helps motivate you to keep progressing and is flat out evidence that you can do this. With consistency comes results. It won't take long before you'll be performing lower body toning exercises that you never imagined you'd even consider tackling.

If you are just starting out and aren't sure what lower body toning exercises you can actually do, here is a quick list to get you started:

1. Make sure you are doing every exercise with proper form. Your chances of injury go up when you do movements incorrectly.

2. Don't get intimidated if a movement feels difficult at first. There has to be a bit of challenge for an exercise to be effective.

3. Be consistent and focused with your lower body workouts. If you continually skip workouts and get off track it will take much longer to see progress.

4. Start with lower body toning exercises that you are already familiar with, such as squats and lunges. Just stepping up and down on a step of low height step can deliver some benefits and give a less intimating start. Or if that's too difficult for you, there are some fantastic matt and floor exercises that you can perform for your butt, thighs and calves!

You can also get suggestions for beginner level lower body toning exercises through online videos, DVDs, or just booking a session with a personal trainer. Just one session with a trainer will give you the opportunity to ask questions and learn a variety of movements for the lower and upper body.

For free access to VFT's Ultimate Lower Body Webinar on implementing lower body toning exercises into your workout visit Virtual Fitness Trainer.com.

Yours in fun, health and fitness

Mandy Gibbons

Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons and Virtual Fitness Trainer disclaims any liability or loss in connection with the above program or advice given in this article.

The Benefits of Body Toning Exercises - What's In It for You

Exercise is always taking the back burner in our lives, isn't it? No matter how motivated we are and how driven we are to make healthy changes, we can't always find the willpower to follow through with our well-intentioned plans. What do you do then? One of the ways that you can stay motivated is to learn WHY you want to start body toning exercises. If you know how good they are for your body and for your health, you might just try to wake up a little earlier in the morning to fit them into your hectic life.

For women readers

Women everywhere need to realize how important body toning exercises are for their health. As you become older, your body is going to stop producing the hormone oestrogen, which can lead to brittle bones that are prone to breaking. This happens to a lot of women, no matter how much milk you drink or calcium supplements you take. To help combat this problem, you can start doing regular workouts that include body toning exercises. What you're doing is strengthening the muscles in your body to support your bones and keep them from breaking as well as increasing the bone density - stronger bones and sleeker muscles is a winning combination.

For everyone that worries about their weight

Body toning exercises are a great idea when you're trying to lose weight or maintain weight loss. When your body has more muscle, it can burn more calories - even when you're just sitting on the sofa. Try doing things like lifting weights, pilates, and even yoga to get those muscles stronger than ever - and turn them into fat burning machines. You might even reward them for their hard work with a sweet or two (guilt free).

Keeping up with yourself and your life

As we age (everyone does), we need to keep doing body toning exercises so that our bodies can keep up with all of our plans. Muscles allow us to maintain our balance, prevent us from falling, and keep us from getting injured during our everyday routine. Instead of weakening and getting less active as we age, why not take charge with body toning exercises that strengthen our ability to keep up with children, grandchildren, nieces and nephews?

Want to look good?

When you take the time to do body toning exercises, your body will stay firmer and more supple. Muscles create trim looking lines and features no matter what your gender. And instead of letting time bring all of your important parts into a sagging repose, muscles can help to keep your appearance nice and tight. Who doesn't want that?

Body toning exercises are something that will keep you from aging faster than you might like. When you take the time to start a well-rounded body toning exercise program, you will start to feel as young as you want to feel and look even better than you might have thought you could!

Teresa Shirley is the creator of Best Body Toning Exercises [http://www.bestbodytoningexercises.com] created for people too busy to get to a gym but still want to get in shape and exercise at home. For more information, tips and exercises visit www.bestbodytoningexercises.com [http://www.bestbodytoningexercises.com]

Body Toning Exercises For Women - 5 Tips

The female form is a beautiful thing, especially when we take care of ourselves. Unfortunately, it can be an uphill battle these days for we women to keep that toned, beautiful body we want. There are five things working against us:

1. Age: these days, 60 is the new 40. Women are looking good, later into life. Celebrities and regular women alike are demonstrating that they can stretch their good looks well past their 30s and 40s. So, we expect more of ourselves as we age. Still, the fact remains that we do age. Even if we have managed to keep the weight off, our skin and muscles can lose some of that toned look as the years go by.

2. Stress: given the pressures of the global economy, most of us are working more hours at home or at the office (or both), just trying to make ends meet. Our faces and bodies show that we feel and look a bit more tired than we did even 3 or 5 years ago.

3. Busy Schedules: A hard schedule takes its toll in terms of how much time we can devote ourselves to exercise, sleep and taking care of ourselves in general.

4. Changing Eating Habits: In our fast food culture, our collective eating habits have taken a turn for the worse. We take less time to plan, make and eat those healthy meals that are really good for our bodies.

5. Knowledge: How can we know which exercises will really work to regain that form we had in our younger years? Knowledge is power. Knowing which exercises to do - and how to do them properly - is key to regaining and keeping that great body.

How should we address these challenges? The good news is that all but #1 (Age) are controllable by how we live. In terms of item #5 (Knowledge), it never hurts to know more. Regardless of which body toning exercises you choose, here are some tips for how to get more out of each one:

1. Start by stretching: Any workout, no matter how intense or mild, should start out with at least some light stretching. This will warm up your muscles and reduced your chances for injuries.

2. Match the exercise to the body area: There is a toning exercise for every part of your body. Look for exercises to target outer thighs, tummy, inner thighs, abdominals, hamstrings, arms, and face separately.

3. Proper form: Following the right form for any exercise is a very important component of success. Just going through the motions is not enough. Yoga is a wonderful example of how much slight changes to body posture can make a big difference in our form and posture.

4. Maintain intensity: It is very important to maintain high levels of intensity throughout your workout. After a brief warm-up period, you need to keep your heart rate elevated to proper levels.

5. Use the right weights: If your routine includes weight-lifting, make sure to use the right weights to match your body style, your fitness goals, and how good of shape you are in. For example, if your goal is to have a more toned body, try using lighter weights with more repetitions.

Follow these tips when performing body toning exercises for a better, more successful workout as you go after that ideal female form.

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Advice About Body Toning Exercises for Women

The trick with many body toning exercises for women is that you have to know how to perform them in order to get the most benefit. But while the instructions can be lengthy and your personal trainer may walk you through them time and time again, you still might be doing the body toning movements incorrectly - wasting your time in the process. Instead of just going through the motions, here are some great ideas for learning how to perform your fitness program right each and every time.

Before you even begin the workout that you have planned, you should look at the body toning exercises for women that are included. If they're on a tape, try to watch the tape all the way through once and even again to see what is happening. You should also read any instructions thoroughly when you are reading about a program from a website or a book. Take the time to study any pictures that you might find and try to imitate the model as though you were a mirror image of them. You might also want to enlist a friend to see how they might interpret an exercise. Sometimes having another perspective will help you figure it out for yourself.

When you're doing the workout, it's a good idea to perform any body toning exercises for women as slowly as you can at first. If you're in a body toning class for women, this might mean that you will lag behind the other participants, but this is okay. It will give you a chance to look at everyone else's form - especially the instructor and those that have bodies that you'd like to have. Take your time for the first few workouts and only do half of the repetitions if you can. As you build up your confidence, you can add more and move more quickly. Until then, it's best to figure things out before teaching your body the wrong movements.

Other things to keep in mind with body toning exercises for women is that you need to protect your joints. Try to avoid bending are angles that can harm your body. For example, when you're doing a lunge, you don't want your front knee to extend past the toe of the same leg. When you cross your toe line, you will be at a higher risk of hurting your knees. This rule also applies for squat exercises too. Listen carefully to the instructor to hear about any other adjustments that might help you prevent injury.

When you're first starting a body toning exercises for women program, you need to be aware that you might not know everything right from the start. So, instead of learning the ineffective ways of doing the routine, why not take your time to learn what really works?

Machelle Lee owns and operates, The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle. For more information and questions you can visit her website. http://www.the-invisible-gym.com/

Carb Backloading FAQ

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT

Marc’s Carb Backloading FAQ for those who still seeking answers.

With every bodybuilding program that hits the market, over time people have a slew of questions that the book or forums might not answer.  While the carb backloading pdf is filled with science references and a complete table of contents, the one thing missing is organization.

While this is such a simple protocol to follow, there’s hidden gems in single sentences strewn throughout the book.  You will have to re-read it several times to catch these eye-opening observations.

This carb backloading FAQ is an attempt to answer some of your questions that might be found in the manual or just thru my own 4 month usage of the protocol.

Q:  I’m overweight.  Can fat guys do carb back loading?

A:  Depends on what you mean by “fat.”  If you are 20% body fat or higher, I’d suggest the Carb Nite Solution (same author) and really focus on fat loss.  While you can use the Strength Accumulation phase to shed fat, if you are what most would consider beyond lean, try the Carb Nite Solution.  Burn off body fat and when you lean up, I’d try Carb Backloading.

Q:  Can I use creatine on Carb Back Loading?

A:  YES!  And the author, John Keifer highly recommends you do.  There’s many benefits to creatine beyond just the building muscle that most people seek.

Q:  Can you drink coconut oil on Carb Back Loading?

A:  Yes.  Again, it’s highly recommended as coconut oil is a medium chain triglyceride (MCT).  This healthy fat can be used as energy.  You will use it quite often in the plan upon waking and again before training.

Q:  Do you take the Accelerator Shake (referred to as the morning shake) on Off-Days?

A:  You sure do.  The Accelerator Shake is used to break the fast but keep you in prime fat burning mode.  It can be used on your non-training days.

Q:  Is Carb Back Loading a program for people who workout in the morning?  What about if I workout late or mid-day?

A:  I’ll admit the author is biased towards late afternoon workouts but there are specific tweaks called “Nobody’s Perfect” that allow you to use the carb back loading principles to your advantage no matter what time you workout.  While it may not be ideal, the changes out outlined for whatever your workout schedule allows.

Q:  Do you eat breakfast on Carb Backloading or the Carb Nite Solution?

A:  Without going into the fine details, let’s just say you post-pone breakfast.  If you are seeking the most muscle, you won’t postpone it for long (2 hours after waking up; 12 hours since the last meal) and maybe longer if fat loss is your primary goal.  You’ll just eat breakfast later and not right after waking up.

Q:  Do I need to do 10 Low Carb days before Carb Back Loading?

A:  If you are already a low percentage of body fat, 10% or lower, then you do not need to do this phase.  If you are above 10%, it’s suggested that you do the 10 day prep phase for the best results.  I did the 10 day prep phase when I started Carb Back Loading and it was a valuable experience and helped me fine tune the number of carbs I would use.

Q:  How many calories should I eat with Carb Backloading?

A:  I really have no idea.  There’s no reason to count calories on this program and there’s never any mention of it or formulas.  You will get instructions on how many grams of fats and protein before training and how many carbs, fats and protein to eat after but the concept of counting calories is not used in this program.  When you design your meal plan based on your macronutrients, you will see how many calories it adds up to which may or may not be way over what traditional formulas recommend.  It’s quite an eye-opening experience.

Q:  Does Carb Backloading by John Keifer really work?

A:  See my Carb Backloading review.

Q:  What are usable carbs for Carb Back Loading?

A:  From the body’s point of view, only two types of carb exist: usable carbs and fiber.  These burnable, fat-inducing carbs include sugar, starch, glycerine and sugar alcohols are what make up the term usable carbs.

Q:  What do you eat on Carb Back-Loading?  Can I eat celery on a Carb Backload day?

A:  See my Carb Back Loading meal plan.  Things like celery (vegetable; fiber) are encouraged and part of the many list of items you can eat on the ultra-low carb portion of the day.  The appendix in the book lists out many vegetables that you may want to try to broaden your outlook.

Q:  Can I use Carb BackLoading for Fat Loss?

A:  If you are over 20% body fat, I’d recommend the Carb Nite Solution but you can use the Strenght Accmulation phase of the program to focus on fat loss while increasing strength.  It’s the body composition portion of the guide that just has some changes from the basic mass gaining plan.

Q:  Can I have carbs during my training while using Carb Backloading?

A:  If your workouts go over and hour, you can include some carbs in your intra-training shake.  This comes from a podcast and won’t be found anywhere in the book.

Q:  When Carb Back Loading, when should you have your first meal after waking?

A:  The answer to this question depends on if your primary goal is Density Bulking (weight and muscle) or Strength Accmulation (fat loss).  If you are Density Bulking, you will want your Accelerator Shake upon waking and about an hour before eating your first real food meal.  If you are doing Strength Accmulation, you might do just black coffee to prolong the fasting period and then use the Accelerator Shake more than once to push your first meal out even further.

Q:  Is 350g of carbs too much to build muscle?

A:  It might be or it might be too little.  That’s what the 10 Day Prep helps to determine.  The weight you lose during this phase is nearly all glycogen.  The total number of carbs is determined on a chart from the weight lost over this short time period.  If you opted to do the prep phase, you’ll have a pretty good idea of how many carbs per day it will take for you to gain mass and build muscle.

Q:  What are you supposed to eat on the ultra low carb prep phase of Carb Back Loading?

A:  I’ve outlined what I eat during the early part of the day while Carb Back Loading.  The same foods I eat pre-training are similar to what you can eat during the prep phase.  Both are just ultra-low carb prior to training.  The only difference is, during the 10 day prep phase, you stay ultra-low carb and when on the full program, after training is where the fun begins!

Here is what I used for my 10 Day ULC Prep Phase.

Non Training Day

* Upon Waking
* Coffee
* Whey Isolate (10g protein)
* Coconut Oil (1 tbsp)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/4 cup)
* 5g creatine

* Dinner
* Steak (or other protein source substitute)
* Asparagus (1-2 cups or other veggie)
* Butter (2 tbsp)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)

Training Day

* Upon Waking
* Coffee
* Coconut Oil (1 tbsp)
* Whey Isolate (10g protein)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/2 cup)

* Pre-Training (30 mins before)
* Coffee
* Whey Isolate (10g protein)
* 5g creatine

* During Training
* Whey Isolate (10g protein)
* Casein Hydrolyzed (20 g)
* Leucine (5 grams)

* Post Training (20 mins after)
* Coffee
* Whey Isolate (30g)
* Casein (20g)
* Whey Hydrolyzed (25g)
* 5g Leucine
* 5g creatine

* Dinner
* Grass Fed Beef
* Broccoli (2 cups)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)
* Almond Butter

Be Fit, Stay Strong!

Marc David – CPT

P.S - If you have a question not answered here, please contact me and I will try and get it added to the Carb Backloading FAQ.

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