Exercises Fitness At Home

Considering a cardiovascular routine at home? Then you are inviting yourself to not only lose weight but also do it from the comfort of your own home. Cardiovascular exercise has so many benefits but one that I don’t have to remind you of is that you can do it ANYWHERE!
Finding a cardio workout to do at home is simple and fun and you are also guaranteed to enjoy. No longer do you have to feel self-conscious in your clothes. Say goodbye to the day when you felt like you had to dress up, do your hair and touch up your makeup before you could complete a workout at the gym.

There are many cardio routines to choose from whether you want to pop a disc in the DVD, or take it back as far as middle school with some heart healthy, oxygen building Calisthenics. Calisthenics are organized exercise movements that don’t require weights or equipment.
They are known to boost your heart rate, body strength, and flexibility. This is the best cardio that you can do because you are actually working your body. Have you ever looked at anyone in the military and thought “I could bounce a quarter off their stomach?” Well Calisthenics are the basis of all military workouts so one day someone could have that very same thought about you.
Aerobics is another convenient workout that can be done in your home. It is cheap; you have a wealth of varieties of video styles on the market so you can pick out any type of workout that interests you. It is best to find something you won’t mind doing 5-6 days a week. Aerobic exercise is one of the best ways to burn calories and lose weight. High Impact Aerobics done for 45-60 minutes will burn 357-477 calories. News Bulletin: NO MORE SHOWERING IN PUBLIC-you can lose weight from home!

Cardio without Equipment and Going to the Gym
You don’t need equipment to get a powerful and effective cardio workout at the gym. You can try a wealth of classes that burn calories and help you lose weight. You can also do calisthenics at the gym, and most personal trainers do take you back to the basic.
Step Aerobics: This is an effective attainable workout at the gym and is highly favored by most women. This form of aerobics targets problem areas like the legs, thighs and gluteus. Most classes are 30-45 minutes and allow you to burn 400-600 calories in that time frame.
Spinning: This is a high intensity work out that include upbeat music and a coordinated and very challenging bike ride that combines hill, valleys and a variation on speed. Spinning for 30-45 minutes allows you to burn 254-382 calories.
Yoga: This is a workout built around the classic sun salutation series, with challenging core and upper- and lower-body variations added for a fat-blasting twist. This is an excellent cardio routine and stress reliever. You can burn 130 calories in one workout.
Pilates: This is a cardio program that focuses on the core posture muscles which help keep the body balanced and are essential in providing support for the spine. It encompasses the abdomen, hips and buttocks. This workout allows you to burn 126 calories in a 45 minute workout.

Cardio with Machines and Going to the Gym
If you are going to the gym it is always a great idea to reap the benefits of the equipment which will increase your chance of burning calories and losing weight.
Cross-Country Skiing – This machine is an incredible cardio exercise and it involves both upper and lower body. You can burn approx 495 calories in 45 minutes.
Elliptical Trainer – This trainer offers you an excellent cardio exercise and it builds your endurance with a total body workout. You can burn about 450 calories in 45 minutes.
Rowing Machine- an incredible workout machine packed with cardio benefits. It works your arms and allows you to burn about 450 calories in 45 minutes.
Bicycling – stationary bikes are always considered to be a beneficial cardio exercise, depending on the resistance, speed and intensity you can burn 500 to 750 calories in 45 minutes.

(Fitness Women Picture

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

Diet on the weekends

  Serena DeVito both enjoy their weekends, even though they currently are on a diet.  For most people, and even us, the weekends can be a bit of an unwind, from the daily grind during the week.  So how do we keep a good diet during the weekend?  We tend to find that planning ahead for the weekend creates for the most effective way to stay focused on a diet.  During the weekend, most people tend to go out a bit more, and perhaps keep different hours of being awake and asleep.  So, when the weekend starts to approach, Serena and Jeremy usually make sure they have enough healthy foods around and quick meals ready for whatever direction they may end up going.  Do we keep a perfect diet on the weekend? No, but that is because currently we don’t need to be super strict, to stay within the range of body look we desire.  Does, this mean we eat whatever we choose?  Absolutely not! We consider that not being exactly strict on the weekends, is allowing us have a taste of something we really may crave, or having one meal that isn’t considered diet friendly!  When, we have a meal like this, or have satisfy a craving, we tend to adjust the other food in our diet, to stay within a caloric range that we both currently daily intake.  For the most part, we keep the weekend’s healthy & clean eats, but do allow for a bit of a relaxation from the much focused diet during the week.  Eating wild and going overboard on the weekends no matter how focused we may be during the week, will ruin the look we desire and results in a loss of progress towards our goals! So,   when the weekend comes, be ready for good diet eating, on perhaps a different schedule than normal, and if you feel like having a little stray from the diet…go ahead, but hop right back into the diet!  Rock healthy eats and rock a hard body!

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

Jamie Eason-Body Fitness

 

 

 

 

 

 

Fitness Competitor Babette Mulford Coming Soon

This Much Fun: Babette enjoying her shoot.

Hot new talent is right around the corner with Babette Mulford, a former cheerleader, soccer player and marathon runner turned fitness competitor. The 37-year-old from Cedar Rapids, Iowa recently placed sixth in the short class at Team Universe during the latest stop in the seasoned veteran’s ten year career.
We caught up with the 5-foot-2, 120-pounder earlier this summer at Jr. Nationals, where she was even better and just missed a pro card after a second place showing. It’s always a treat when a talented fitness girl gives a sample of her athletic skills and the cheerful and energetic blonde did just that by happily shifting into action-mode for the camera.
Stay tuned, I’ll update this post with some new pics from Babette’s shoot as soon as they’re available, hopefully along with news on when and where she’ll be hitting the stage next.

Lisa Cheng-Asian Femle Fitness

The beautiful Lisa Cheng is a bodybuilder and rock climber (her nickname is “Hong Kong Spider Woman”).
Here are a couple of links so you can see how pretty this lady really is.

Picture of Lisa with the trophy after winning the Ms. Bodyfitness competition at the 2008 Hong Kong Bodybuilding And Fitness Championships

See? She's beautiful.
And besides her win at the Ms. Bodyfitness competition in 2008, she has competed in the 2007 Asian Championships, Ms. Fitness 4th place and Ms. Body Fitness, 7th place.

And Lisa is also considering a shot at female MMA as you can see in this video here:

Katrinka Knox Sexy Fitness Model

Katrinka Knox is a 5' 3" tall NPC Figure Competitor from Oregon.
She competed in the Emerald Cup last year and came in 18th place in the Over 5'2 to 5'3 category.
You can visit her MySpace page here:
http://www.myspace.com/katrinkaknox

Two lovebirds with an athletic Body

We all wish that we could be ripped studs who work with sexy cover girls and have women everywhere chasing after us. However, many of us may never get the chance to be like this. But fortunately bodybuilder Sagi Kalev, who’s appeared on countless covers of Muscle & Fitness, Iron Man, and other magazines, can tell us what it’s like!

George Spellwin: What’s very interesting about you as a bodybuilder is that you served four years in the Israeli military and were in Desert Storm as well. The majority of bodybuilding athletes never do something like this. What was your experience like during this time?
Sagi Kalev: It’s the type of experience that takes you from a boy to a man. I was able to get lucky in my military experience as I had the opportunity to work with good people in my unit. I really didn’t have a whole lot of time to workout my first year though because I had to do a lot of training like basic training and weapons training.








George Spellwin: What’s very interesting about you as a bodybuilder is that you served four years in the Israeli military and were in Desert Storm as well. The majority of bodybuilding athletes never do something like this. What was your experience like during this time?
Sagi Kalev: It’s the type of experience that takes you from a boy to a man. I was able to get lucky in my military experience as I had the opportunity to work with good people in my unit. I really didn’t have a whole lot of time to workout my first year though because I had to do a lot of training like basic training and weapons training.

In my second year, I got a lot more time to do so. I remember we had this military bodybuilding contest and that was the first time I had to take my shirt off in front of everybody and then people noticed my physique.
I got lucky that the people above me saw what I was doing. Military food is not the greatest but I had the privilege of eating better and getting to do some training.

George Spellwin: Wow - impressive - I hate leg day! With your military and bodybuilding background, I know that you are pretty big on a person being able to discipline himself. Is there any advice that you could give our members for how they could find self discipline when they feel themselves slipping in training or dieting?
Sagi Kalev: If a person feels like they are slipping with their training or dieting, they need to rethink their goals. Take a week off every 3-5 months to rest and think about those goals. And sometimes you have to look in the mirror and say, ‘Is this really what I want? Is this what makes me happy?’
Now I don’t really have an off-season. I have short-term goals and I have long-term goals. But I also like to take some time off every now and then to have fun. And when I want to get back into my training and get motivated, I go onto YouTube and watch other bodybuilders workout and then get motivated. I also Google the names of people and get motivated by looking at what they’re doing.

George Spellwin: How much easier does it make things when working with a veteran fitness photographer like Alex Ardenti?
Sagi Kalev: Working with Alex is a quite an experience. Like I said, he’s a legend in this industry and he knows lighting, angles... just pretty much everything. You know, 20 years in photography, that’s a while. It’s just a great experience working with him. He also knows a lot about bodybuilding as he was a Mr. Italy.
I owe a lot of thanks to Alex for helping me as well. Thanks to him I got on the cover of Reps (Magazine).
He’s a very special person... he’s a family man, he’s got a great work ethic. When he says after a shoot, ‘You looked great’, to me... that’s like, that’s like winning a trophy or getting first place. I hope to work with him many, many more times.

Lisa Cheng, Another Look

Here's another look at the beautiful Lisa Cheng, aka "The Hong Kong Spider Woman".

I can't find a lot of info on Lisa except for her contest history:

Asian Championships (2007) - Women Body Fitness 160cm, 7th place
Asian Championships (2007) - Women Fitness 160cm 4th place
Asian Championships (2008) - Women Body Fitness, 3rd place
Asian Championships (2008) - Women Fitness 160cm, 4th place

Juliana Malacarne - IFBB Figure Pro

I did a write up on IFBB Figure Pro Juliana Malacarne last year on my other fitness women blog, but I wanted to do an update on her here.
Juliana is of Italian heritage, but was born in Brazil.
And like many of the other female fitness beauties that I do write up on here, she is multi-talented.
She's not only a fitness pro, but a female personal trainer, nutritionist and female fitness model.

Female Fitness Competitions:
2006 IFBB Europa Super Show - NP
2007 IFBB Pittsburgh Pro Figure Championships - NP
2007 IFBB California Pro Figure Championships - 13th place
2007 IFBB Colorado Pro/Am Classic Bodybuilding And Figure Contest - NP
2008 IFBB Arnold Classic Bodybuilding, Fitness And Figure Contest - 12th place
2008 IFBB New York Pro Figure - 13th place
2008 IFBB Atlantic City Pro - 4th place
2009 IFBB Arnold Classic - 13th place
2009 IFBB New York Pro Figure - 10th place



You can find out more about Juliana at her MySpace page here:
http://www.myspace.com/julianamalacarne

And here is a clip of Juliana working out at a gym posted by dcerbi on YouTube

Allison Frahn body bulder model

Awhile back I did a write up on the lovely K.L. Frahn.
Well here is her sister, the equally beautiful Allison Frahn.
Allison was born on September 27, 1980 in Nanuet, NY.
She definitely has a ripped lean look, and if you go to her website and check out her bio, you'll see that this young woman overcame a tremendous obstacle to get to where she is today.
It's a very inspiring story.
Besides doing figure competitions and being a fitness model, she has a BA in Communication from the University of Delaware.

Contest History:
2004 NBI Tri-State - 1st Place in the Figure Short.
2005 INBF Naturalmania - 1st Place Figure
2005 WNBF Pro World Champs - 3rd Place Figure Short
2005 WNBF Pro World Champs - 2nd Place (Best Body)
2006 WNBF Pro Natural Cup - 4th Place Figure Short.
2006 WNBF Pro World Champs - 2nd Place Figure Short
2007 WNBF Pro World Champs - 4th Place Figure Short.
2008 WNBF World Championships - 2nd Place Figure Short.
2008 WNBF Kansas City Pro International - 2nd Place Figure