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Free Exercise Charts and Logs | Weight Loss Charts. Like most of the resources on Vertex42.com, the motivation for creating printable weight loss charts and other fitness charts and logs came from a personal interest (I'm getting older and larger). In addition to these weight loss charts and exercise logs, you will find a number of great resources on the web.

I hope you will find these pages useful. Exercise Charts and Logs Weight Loss Charts Printable weight loss logs and charts in PDF and XLS format. Graph your weight over time and track your progress towards your goal. Daily Food Log Printable daily food log in PDF and XLS format. Weekly Exercise Chart Need help creating a fitness plan? Advertisement Daily Exercise Log Track your overall fitness progress for both strength and aerobic exercises, as well as your daily weight, calorie intake, and hours of sleep. Workout Chart Need help creating a weight lifting program? Weekly Workout Log Need a workout log to take with you to the gym? Headache Log Ideal Weight Charts BMI Charts See Also ... Running songs for 8:00 miles. Men's Health - Celebrity Fitness - Ryan Reynolds's Workout: The 6-Pack Diet Plan. Abs Diet: Oblique Exercises. Working your obliques is crucial to having the strong, lean body you want.

Try these 6 exercises to strengthen your core and bulletproof your obliques. Oblique V-Up Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. 10 repetitions each side [ Beginner ] Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent.

Saxon Side Bend 6–10 repetitions on each side [ Beginner to intermediate ] Stand while holding a dumbbell with both hands in front of your midsection. 10 repetitions each side [ Intermediate ] Two-Handed Wood Chop Stand while holding a dumbbell in both hands next to your right ear. Hold a medicine ball or basketball in front of you. 10 repetitions each side [ Intermediate to advanced ] Raise your torso off the floor, with your left forearm on the floor for balance. Build Muscle Mass Whilst Burning Fat. Getting ripped six pack abs and a great toned body, is as much about burning fat as it is about building muscle. With this fantastic workout routine, you get the benefits of both.

It has been tested and designed to burn maximum fat and build muscle. So check this out… Monday, Wednesday, Friday – Wake up in the morning, drink a glass of orange juice and run about 15-20 min Monday: Cardio – 15 min (treadmill or stationary bike) Chest: Bench press – 1 x 15, 1 x 12, 1 x 10, 3 x 8 Dumbbell flyes – 3 x 10 Inclined bench press – 2 x 10 Weighted dips – 1 x 8 Cable crossovers – 1 x 15 Shoulders: Behind the neck press – 1 x 15, 1 x 12, 2 x 10 Seated lateral dumbbell flyes – 2 x 10 Barbell upright rows – 2 x 12 Bent over dumbbell flyes – 3 x 10 Triceps: Lying barbell triceps extension – 1 x 15, 1 x 12, 2 x 8 Cable pressdowns – 2 x 10 Abs: Roman chair – 5 x max Lying leg raise – 5 x max Cardio 15 min Tuesday: Fast running – 15-20 min, Slow running – 30-40 min.

Wednesday: Cardio – 15 min Thursday: Friday: Fitness Tips with Chrissy: Decline Crunches | Daily Fitness Tips | Fitness Tips for You. Backyard strongman | Bodhifitonline - Blog. Now that the word is spreading like a wild fire that cardio is a waste of time, we are starting to see some new ways to improve the conditioning of athletes and everyday people, looking to improve their aerobic capacities and endurance. It’s a known fact that our bodies are made to adapt to any type of physical stimulus or aerobic activity. So doing the same thing over and over again is counterproductive no matter what you are doing.

Countless times I stopped someone doing boring cardio workouts and saw results the following week. Results like increased energy, improved stamina and concentration, incredible strength gains and body fat loss. Throughout my career, I came across numerous ways of dealing and getting rid of adaptation. Anything challenging and downright impossible sometimes can give you the edge and can bust you out of those plateaus. Sledgehammer work: Bury a tire half way in the sand, take a sledgehammer and beat the hell out of it! Tire Flips: 1. 2. 3. 4. Car pushing. Random Abs | Randomize your routine. Personal Training Programs - Exercise database, muscles, equipment - bench press, squats, legs, biceps, shoulders, abs. Running songs for 10:00 miles (Page 2)

I want Six Pack Abs, Core Exercises. A Butt Exercise Worth Doing. The Bridge Burner Workout Addition. | The Healthy PUSH. Best Workout Hairstyles – How Should I Wear My Hair to Work Out. 6 Cute Workout Hairstyles. 4 Great Core Exercises To Help Flatten Your Abs « Don't Eat Dirt. Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen. What I like to do instead is Core Exercises.

You see, you need to achieve overall fat loss before you will see the results you want around your abs. In order to do this, you need more complete workouts. By doing core exercises, you will find that you are working more than just your abs, which are very small muscles compared to most others in your body. By working larger muscles, and muscle groups, you are far more likely to see the fat loss results you are aiming for. 7 Reasons Core Exercises are good for your personal training routine: Now it’s time for the workout.

Breathe freely and deeply during each exercise. Click on the exercise name to see a video demonstration of the exercise. Key points – Exhale while raising your body. Like this: Like Loading... Ryan Reynolds Workout | Singapore Personal Trainer. As I was watching Blade III Trinity, I noticed the actor Ryan Reynolds. His physique in the movie is well-ripped, for the upperbody that is. The movie and image search online however didn’t reveal his lowerbody like the legs. So I won’t know if he has a proportional body, but I’m pretty sure girls like his body type right. Not too beefy, just right about well-muscled in all the areas.

As for guys, I’m sure you want such six packs, nice chest, defined traps and such right … well here’s Ryan Reynolds Workout for you to emulate. The transformation for him took five months, and at the end of it, he was at a 3% bodyfat. Keyword here is diet and goals, the same old shite I’ve been preaching all this while at this blog. The Workout Ryan Reynolds, “My trainer was a guy named Darren Chapman. Workouts were about 2-3 hours Generally starting off with around 500 – 1000 sit-ups. Lower abs are the hardest muscle to develop. The Diet Breakfast: 1/2 cup egg whites and 2 eggs. Lunch: Dinner: Typical Diet: Workout: 300 (Stay At Home) - Explore Fitness - I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move.

Let me know how you get on! How to Rapidly Increase Your Pullup Numbers in 3 Months or Less. A Complete Pullups Workout Program to Help You Shatter Your Personal Record and Dramatically Improve Your Pullups Performance Note: this pull-up training program is one of the lessons in my free 5-day Pull-up Training Crash Course. If you haven’t signed up and you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course. I’ll hook you up with the rest of the lessons and my very best tips on mastering the pull-up and chin-up exercises. If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place.

Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals. . Month 2 Training Schedule P.S. Workout Routines - Workout Plans for Men & Women | Workout-X. The ultimate beginners running program | Fitness | Get Healthy | Best Health - StumbleUpon. iMuscle - (NOVA Series) - iPad edition. CrossFit Benchmark Workouts. QUIZ: Should You Exercise When Sick? When you've got a serious case of the sniffles, you may not feel like hitting the gym (and other gym goers may not want you there sneezing on them, anyway) but should you?

Breaking a sweat can protect you from runny noses and sick days. In a 2010 study, David Nieman Ph.D., director of the Human Performance Lab at Appalachian State University, and colleagues found that regular exercisers experienced 43 percent fewer sick days than people who didn't exercise. They also reported less severe symptoms during the days they did have colds. If you've already come down with something, you're out of luck.

"There's no human data that exercise will knock the cold out or shorten the duration of a cold," Nieman tells The Huffington Post. If you're in the middle of an exercise plan (New Year's resolution, anyone?) For more on colds and flu, click here. Loading Slideshow Question 1You have a runny nose and a minor scratchy throat. Are You Too Sick To Workout? 1 of 16 Hide Thumbnails. What To Eat Before And After A Workout. Swole.me - The automatic diet planner. Workout Videos - Fitness and Exercise Videos. JOIN FREESign In with FacebookSign In Subscribe Give Seventeen Customer Service Digital Edition Try: Cool Nails Dating Advice Back to School Fashion The Ultimate PLL Trivia Quiz A Month's Worth Of #OOTDs! Get Zendaya's Undone Waves! Jennette: "Never Had a BF?

Hottest College Basketball Players! Get A Dauntless Body! Study Miley! Prom Dresses Under $100! Homepage › Health › Health Articles The Seventeen Trainer: Fun Workout Videos! This collection of exercise videos will help you lose weight and stay fit—and they're all free! Comments • Post a Comment Related Links Get Your Best Body in 5 Weeks Try this fitness plan from celeb trainer, Harley Pasternak! Try Nina Dobrev's No-Workout Workout! Workout without trying, with the star of Seventeen's celeb fitness special. Work Out without a Gym! Try the easiest workout ideas ever! Get the Cutest Workout Gear! Look hot when you sweat, with our fashion editors' picks for gym gear. Post a comment What's Hot Right Now Best Braids for Every Length The Best Bronzer for You. Top 4 Inner Thigh Exercises At Home for Women Who Are On the Go - Best Leg Exercises.

The BEST Inner Thigh Workout That You Will EVER Do! Lose the Love Handles. By Stew Smith I received an email titled, "LOVE-HANDLES!! Help me lose them. " I have been working on a routine that incorporates exercises that will help you work your love handles (the oblique region of the torso) over time and effort. Personally, I like to work my "obliques" on days I work my legs, so I created the Legs and Love Handles workout seen below. As with any abdominal fat loss goal, you need to concentrate on three areas to help firm your mid-section. Related Articles: - Lose the Love Handles You Hate - Part 1! Here are the three areas of concentration: 1) Healthy Diet (to build energy and burn fat); 2) Cardio-vascular and resistance training (to burn fat and build muscle), and; 3) Targeted Abdominal exercises (to help firm the muscles under the fatty area) *Note - You cannot target fat loss.

The number one item if you will notice is food intake. 1) Healthy Diet The most important factor in acquiring washboard abs is eating a healthy diet. 2) Cardio-Vascular Exercise Hanging Knee-ups. The Belly and Thighs Workout. Do this workout three or four times a week. Lower-Tummy Firmer (Firms and flattens your lower belly; tones your inner thighs) I love this ab exercise because it is so effective for both the lower tummy and the inner thighs, working below the belly button. A. Lie on your back with your arms down near your sides, palms facing down. B. Tummy Flattener (Firms your entire tummy) This is a great crunch position for beginners who lack the abdominal strength for the traditional crunch on top of the ball. A. B. Waistline Trimmer (Firms the sides of your tummy; shrinks your waistline) As with the tummy flattener, this is a great option for beginners who lack the abdominal strength for the oblique twist.

A. B. [pagebreak] Plank (Strengthens your core muscles; improves balance and coordination; tones your upper body) In this exercise the ball will shift under your body weight, causing your abdominal and leg muscles to firm as they steady you. A. B. A. B. A. B. A. B. A. B. A. B. A. B. I love this exercise. Brazilian Butt Workout: A 5-minute express workout to tighten your butt. Top Ten Butt Exercises. • Hiking Now the exercises listed above aren't the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.

Hiking is one of those activities and it also burns tons of calories because you're typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour. If you live in a flat area, try raising the incline on your treadmill to mimic hiking up a hill. 6 P90X Moves to Tone You Up.

The secret to the celebrity-endorsed slim-down lies in muscle confusion, which is actually a good thing. The technique involves switching up workouts so muscles don't know what's coming next. "Surprise and variety force your body to perform at its peak, blasting megacalories and combating the things that stand in the way of change, like boredom and injury," explains Tony Horton, the author of Bring It!

And creator of P90X ($140; BeachBody.com). The 12-disc system has followers doing plyometrics, yoga, karate and more six days per week, but Horton created a six-move sampler exclusively for SELF. The plan Perform Horton's moves, designed to create muscle confusion quickly, repeating the circuit two or three times, three times a week on alternate days. On other days, take some new classes to mix it up even more. You'll need a chair, that's it. Dive-Bomber Works shoulders, arms, back, abs Start in an inverted V, hands and feet flat, butt raised toward ceiling (Downward Dog). Sneaky Lunge. Day-by-Day Workout Plan to Help You Slim Down.

Workouts At A Glance Short Routines, Fast Results Rather than lift weights for 20 or so minutes, then do another 30 or so of cardio, you get both in just 20 minutes with circuit workouts. Yoga and your favorite cardio round out the week for variety. Day 1 Upper-Body Circuit Day 2 Lower-Body Circuit Day 3 Core Circuit Day 4 Yoga Day 5 Total-Body Circuit Day 6 Favorite Cardio We all want exercise that works us hard in hardly any time at all and slims us down fast, so we challenged Prevention fitness expert Chris Freytag to create a routine that packs about an hour's worth of fat blasting into just 20 minutes.

What makes this plan superefficient and extra effective is that most of the workouts are circuit routines. For best results, follow a balanced 1,600-calorie eating plan (for more info, go to prevention.com/slim-diet). The Basics What you need: One or two sets of dumbbells (3 to 8 pounds), yoga mat, and supportive sneakers. Days: 1, 2, 3 + 5 Do Circuit moves and Power Drill sequence 6 times. 1. GAIN Fitness - Personal Trainer Quality Workouts - StumbleUpon. Exercise training programs for fitness and sport. The Cheapest, Hardest, Baddest, Most Manly Exercise Nobody Ever Does - The Burpee | Return To Manliness.

Fitness at home. Incline plank - Pilates: The Secret to an Amazing Body. Stellar Abs - Women's Health. Lower Ab Exercises – The Best Lower Abdominal Exercises. 10 Easy Ways to Make Exercise a Habit. Skinny Wishes Top Tips: 10 Easy Exercises to Help the Morbidly Obese. 30 Minutes to a Sleek Physique: The No-Equipment Workout You Can Do Anywhere.