Female bodybuilding Tips by Top Female Bodybuilders

Q.Do you believe in workout programs like Insanity or P90X?
A. Not for competitiors. For people who just want to lose weight and be healthy I think any exercise program is great!


Q.What competitions have you participated in and what were the results?
A.2008 NPC Ironman-local IL Show-First/Overall Middleweight
2009 Jr. Usa’s-First/Overall Middleweight
2010 Jr. Nationals-2nd place Middleweight


Q.What do you wish you had known before you started doing shows?
A. How expensive it gets! LOL! How hard it would be and how it takes over your life!

Larissa Reis Female Bodybuilding Tips- THE REAL MASS DEAL

Since becoming a pro after winning the overall title at the 1993 NPC USA, Chris Cormier has been one of the most successful at consistently blending size and shape at a competition. Here, the future Hall of Famer offers some tips and tricks he’s learned through the years.

1. GO HEAVY The more weight you use, the bigger and faster your body will grow. Use weight resistance to motivate you to lift harder and keep your body “tight” throughout the set.

Monica Brant Bodybuilder of Figure International

Bodybuilding Informative article for you
How to fat loss guide work properly read this
RAPID FAT LOSS GUIDE

A 10-point plan for safe and rapid fat loss.
Written by Chris Aceto
Our resident bodybuilding nutrition expert, Chris Aceto, gave us these easy-to-follow tips for ripping up.
1)DOUBLE YOUR CARBS
Fix daily carb intake at two grams and protein intake at one gram per pound of bodyweight split over six small meals. Count only the protein from your main sources and disregard inconsequential protein levels in vegetables and other carbs. Your best carb choices are potatoes, rice, pasta, bread, Cream of Wheat and fruit.

Monica Brant Bodybuilder of Female Figure International Wallpapers and Images

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Fitness Quotes

I love reading quotes. So I thought I would share some fun Fitness Quotes with you.


Those who do not find time for exercise will have to find time for illness.
- Earl of Derby

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. - Denis Waitley

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. - John F. Kennedy

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is. - Ellen Degeneres

By exercise. I'll tell you one thing, you don't always have to be on the go. I sit around a lot, I read a lot, and I do watch television. But I also work out for two hours every day of my life, even when I'm on the road.
- Jack LaLanne

Whether you think you can or whether you think you can't, you're right!
- Henry Ford

If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. - Bruce Lee

Life Coaching Tip: Copy your favorite motivating fitness quote and put it in your wallet. Every time you go to get money out it will help motivate you to achieve your fitness goals.

Great leg Workouts For Beautiful Legs!

As the leg muscles are the largest in the body, building these muscles is a good idea as it raises the metabolism. Here are a few great leg workouts.

The thighs and legs include some of the biggest and strongest muscles in the body. These include the front thigh muscles (the Quadriceps or Quads), the back thigh muscles ( Hamstrings), the inner thigh muscles (Adductors), the outer thigh muscles (Abductors) and the calf muscles (the Gastrocnemius).

Leg muscles support body weight when doing most activities, like walking, running and jogging. Building the leg muscles will strengthen the body and build endurance. Because the leg muscles are the largest in the body, building these muscles raises the metabolism.

A raised metabolism means the body burns more calories even when resting and so benefits weight loss. All aerobic exercises improve leg muscles. Aerobic activities like walking, running, jogging, skiing, tennis, football and most ball games build and tone leg muscles. Exercises like lunges, squats and leg extensions target specific muscles and should be included as part of an overall exercise workout. Normal daily activity requires the use of leg muscles. Unless you are very active, 3-4 overall body workouts each week is sufficient and about 15 minutes per session doing specific leg exercises.

Lunge

Stand with feet shoulder-width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor (or as close as you can comfortably go) and your right knee does not extend past the toes of your right foot. Your hands, with or without dumbbells, remain at your sides; your gaze is forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs. Repeat to muscle fatigue (in the range of 12 to 20 reps).

Step-Ups

Place your right foot flat on the step and your left foot flat on the floor. Exhale and push off as little as possible with the left foot as you bring both feet up to step level (you'll now have two feet on the step). Inhale and lower your left foot back down to the floor. Work with body weight only, and repeat to muscle fatigue regardless of the number of reps. Repeat with the legs reversed. While step-ups are a great toning exercise, they also serve as a warm up for squats and lunges, and should therefore be done in a higher rep range with no added resistance.

Ideal Diet before and after a Workout

What you eat before and after a workout is as important as the regimen itself...

An effective workout depends on many factors - the most important one being your diet. What you eat before a workout prepares your body for the stress and the meal after that is responsible for muscle building and body repair. Here's what you must keep in mind so as to tailor your meals and maximise your workout.

PRE WORKOUT:

Get the carbs

Give your body a dose of carbohydrates one hour before you hit the gym. Eat a fruit ( apple would be ideal). You may also have toast, cornflakes or idlis. You could also just eat a banana for the complex carbohydrates it provides. These foods need comparatively little time to digest, are easy on the body and provide you with maximum energy during the workout. Also, ensure that you drink a glass of water before the workout, so that your body is well hydrated.

Never go hungry

Do not hit the gym on an empty stomach. The stress that exercise has on the body, combined with the lack of sugar (energy) will lead to hypoglycemia, a condition that will make you prone to fatigue.

After a heavy meal

For a diabetic, it is very important to workout soon after a heavy meal. However, normal individuals must maintain a gap of two to three hours between a heavy meal and the workout. The logic is to allow the sugar level in the body to reach an optimum level.

POST WORKOUT:

Use the window

During a workout, the level of cortisol (also known as the destructive hormone) in the body increases, thereby making it prone to infections. That's precisely why the hour just after a workout is known as the 'window period', as it allows for infections to enter the body. Use this opportunity and eat as soon as possible.

Get a drink

The body loses salt due to sweating. That is why it's very important to compensate via a rich source of electrolyte such as ORT.

Have proteins, but...

Do not rely completely on proteins for your supply of energy, as they are far more difficult to digest and take a toll on your kidneys. To aid digestion, make sure you include lots of greens in your meal, as they are rich in fibre.

Create supplements

The body needs a high-protein diet for muscle building. However, relying on supplements is not the answer. The best option for a post workout DIY supplement is to take the watery part of curd (that is very rich in proteins), chop a banana and apple into it and put it in the blender. It's a perfect combination of proteins and carbohydrates. Not to forget, the apple is rich in fibre.

Top Female Fitness Models Of The World

Hot female fitness models photo gallerys, featuring the sexiest fitness babes in the world.

Amelia Powers

Karen Ficarelli

Marzia Prince

Samantha Baker

Quick Weight Loss

Dietician Neesha Bukht brings you the ABCs of staying slim.

A

Avoid alcohol: You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets.Don't want to be branded a teetotaller? Order a glass of Sauvignon Blanc – 119 cals per 5 ounces.

B

Breakfast: A good breakfast with fibre and protein will keep you full till lunchtime and help you avoid bingeing. Opt for multi-grain cereal, lowfat curd or fruits to kick-start your metabolism.

C

Cortisol: Prolonged stress leads to high levels of cortisol which makes you crave junk foods. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage.

D

Density: Go for grub with an energy density of two or less. To calculate this, simply divide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster.

E

Eat at regular intervals: Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges.

F

Fructose: Ditch the artificially sweetened juices and sodas and get your fructose from natural sources such as fruits. Because natural fructose is kinder to your waistline.

G

Gum: Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat.

H

Heart-healthy foods: Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry.

I

Insulin: The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a lowfat/high carb diet. Got a jelly belly? You secrete excess insulin and could benefit from fewer carbs.

J

Journal: Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds.

K

Ketosis: Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initially. Later, allow yourself wholegrain cereals and roti, in moderation.

L

Low blood sugar: This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a little low-fat dahi for a healthy dose of protein.

Read More At Meera's Yoga & Aerobics Classes: http://personal-fitness-trainer-yoga.blogspot.com/2010/09/z-of-quick-weight-loss.html#ixzz1mqbdVYBI

New Year Resolution to Lose Weight Fast

Step Aerobics For weight Loss

New Year Resolution to Lose Weight Fast

Fitness Expert And Rebok Certified Aerobics Instructer Meera Gives You New Year's resolution to lose weight fast if you follow these six Simple tips to be slim and be in shape.

1. Walk More Every day: All you need to see a benefit for weight loss is 30 to 60 minutes of aerobic activity daily with some simple aerobics exercises.( Meera: Aerobics Teacher 91-011-22784403 New Delhi India)

"It does not take you to be an athlete but just brisk walking or dancing to your favorite music or use of an Step aerobic exercises with Aerobics Bike Aerobics Equipment  or treadmill is all you have to do -. I just try to do it every day, "Says Meera."You can go into 10 - or 15-minute sessions during the day to get the benefit of weight loss," She said.

2. Keep a food diary: "Take few minutes out to write down everything you eat and drink, you can see hidden calories you consume which you dont realize,"Says Meera" A Fitness And Power Yoga Expert.

"On Our Site there are Scientific online tools that can help you calculate the calorie content of common foods and track your progress of weight loss over time," She says.

Getting Slim With Yoga

3. You Need To Set Realistic Goals For Yourself: Its always wise to be steady & constant  in losing weight of about 1/2 kg to 1 kg a week as you won't like to lose weight only to gain it all back - and more frequently - A few months later. "Says Meera. Be more specific with regard to, such as eating five servings of vegetables per day, giving a 20 minutes walk at every morning and also drinking six to seven glasses of water a day. A Healthy Behaviour And Right Lifestyle is necessary to reduce weight quickly.

4. Do Not let a  Day's Slip Derail their efforts: "Do not throw your whole routine out the window after a bad day. Instead, try to identify specific obstacles that stood in your way and think about strategies to avoid such problems that spring up for you to loose weight , "Says Meera".

5. Regular Practice of  Scientific Yoga Exercises : Regular practice of scientific Yoga and weight maintenance and weight loss asanas are good for gradual weight loss which is permanent.

6. Burn more calories:  by simply climbing the stairs daily as hour of stairs climbing stairs burn around 500 calories, this can really help women and men aspiring to lose wieght.

7. Shed your laziness for faster weight loss: Its obseved that people who gain weight are people usually more physically lazy, so its important that if you want that your weight loss goals achived in time leave your laziness by being more active.

8. Avoid Eating In Extremes To be Slim: Middle path is best as told by Lord Krishna in Gita. Too much eating overloads your stomach and makes you lazy and overweight and not eating at all for losing weight also dosent' help in losing weight but can make you weak and lower your blood pressure and loss of required energy and protection against diseases. Also Avoid eating too much of sugar and salt.