Monday, November 30, 2009

Hi, today I would like to publish my own video on how to do the bench Dumbbell flat press and the Dumbbell flat fly. Doing it my way.

Hope that this helps although not much.
I'll be updating this blog soon. Hope that you will like it here.
Lets get fit and toned together. Stay healthy. Bye bye for now.

Sunday, November 22, 2009

Outdoor Circuit Workout

If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested. You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion). Please modify the workout to fit your fitness level and goals.

Time Activity RPE
5 minutes Warm up - Brisk walking


2 minutes Walk or jog
This is your baseline pace. You should feel as though you're working, but be able to carry on a conversation without huffing and puffing.
1 minute Walking Lunges
Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.
1 minute Speed walk or Run
Pick up the pace here so that you're above baseline
1 minute Walk or jog
Slow down enough to lower your heart rate back to baseline
1 minute Sprints
Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can. Walk to recover and repeat the sprints for the full minute.
3 minutes Walk or Jog
Slow down to baseline.
1 minute Tree Pushups
Find a tree and stand a few feet away from it. Place hands on the tree in front of you at about shoulder level. Bend the elbows and lower towards the tree in a pushup. Push back up and repeat for up to 1 minute.
1 minute Scissor Jumps
Keep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree.
1 minute Speed walk or Run
Increase your pace here so that you're working hard.
3 minutes Walk or Jog
Slow down to baseline
1 minute Long Jumps
Find a relatively flat stretch of sidewalk or trail and begin with feet together. Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward. Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
1 minute Speed walk or Run
Go at a pace that allows you to lower your heart rate a bit.
1 minute High Jogs
As you jog, lift the knees up to hip level (if you can).
1 minute Low Jogs
As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).
3 minutes Walk or Jog
Slow down back to baseline.
3 minutes Cool down with an easy walk 3-4

  • Perform each interval, one after the other, using this Perceived Exertion Chart to make sure you're staying within the recommended Rate of Perceived Exertion (RPE) listed on the right hand side of the chart above.
  • Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout
  • Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.
  • Don't be afraid to look silly out there but, if you do, find a park or trail where there's less eyes watching.
  • This workout can also be done creative!
If you're a beginner, you may want to start with a less complicated workout like one of these Workouts for Beginners. Please see your doctor if you have any medical issues before trying this workout.

Saturday, November 21, 2009

Effect of smoking toward bodybuilders

Smoking Has The Following Negitive Impact On Performance:

  • Smoking reduces fitness levels through irreversible respiratory-system damage: This means that one cannot train as long, and the quality of training they do engage in is compromised. Smoking has an immediate effect on respiration, increasing airway resistance and therefore reducing the amount of oxygen absorbed into the blood.

  • Often the determining factor, that allows one to succeed in bodybuilding, is whether they can complete that all important final rep, or that extra half-an-hour of cardio. Smoking significantly reduces the likelihood of either of these things. Smoking slows down lung function and reduces lung growth, leaving the smoker literally gasping for air when they need it most.

  • The heart-beat of a smoker is 30% faster, on average, than that of a non-smoker: This forces the body of the smoker to expend more energy (in the form of heart-beats) to keep up with their non-smoking counterparts. This faster heart-beat is due to the stimulating effect of nicotine. The resulting increase in heart-rate, and blood pressure, paradoxically, decreases the flow of blood through the blood vessels, and this, in turn, reduces performance.

  • Those who smoke produce phlegm more than twice as often as non-smokers: Phlegm builds up in the airway and prohibits correct respiration (breathing). This is because smoking causes chronic swelling of the mucus membranes.

  • Tobacco significantly reduces oxygen availability to the muscles during exercise: Carbon monoxide in tobacco smoke has a higher affinity to haemoglobin (an oxygen carrying molecule in the blood) than does oxygen. Smoking, therefore, encourages the replacement of oxygen with carbon monoxide and, resultantly, causes oxygen depletion and a corresponding reduction in performance.

Carbon monoxide has a two-fold negative effect, in that it reduces the amount of oxygen absorbed into the blood from the lungs, and the amount that is absorbed into the muscles from the blood. Oxygen is important for the functioning of all energy systems in the body, so any mechanism which interferes with oxygen transport and uptake interferes with energy production, and therefore, athletic performance.

  • The tar in cigarette smoke adds to airways resistance. This tar coats the lungs, reducing the elasticity of the air sacs and resulting in the absorption of less oxygen into the bloodstream.

  • Tar also affects the cleansing mechanism of the lungs, allowing pollutants to remain in the bronchial tubes and lungs. Increased phlegm and coughing, and damage to the cilia (the hair-like projections which "sweep" pollutants out of the airways) are the result.

  • Decrease in maximal oxygen intake... Although exercising can increase maximal oxygen uptake by up to 20%, smoking can reduce this effect by up to 10%.

  • Research also shows that cigarette smoking probably damages cells in the testes - the cells that synthesize testosterone. Testosterone levels within the body govern the muscle growth process from training. Thus, smoking may well hinder optimal testosterone production and interfere with the body’s capacity to build muscle.

  • Another recent study examined the effects of smoking on exercise recovery. Chronic exposure to the nicotine in cigarettes leads to insulin resistance, making nutrient transport into muscles and other tissues more difficult. This study demonstrated that the muscles of young men who smoked, recovered a lot slower from exercise compared to non-smokers. Results showed that smoker’s muscle glycogen replenishment rates were much slower compared to non-smokers. This means that smoking directly interferes with insulin/glucose metabolism in muscle. The bottom like here is that smokers do not recover efficiently from exercise.

To Conclude:

Smoking is linked to cancer, cardiovascular disease, heart damage, inadequate testosterone levels and poor insulin metabolism; these factors must equate to poor results from bodybuilding.

Tuesday, November 17, 2009

Chisel Your Back

Use these pullup program to get a V-shaped body

Testimonials : A man in his mid-40s who had never been able to do a pullup, and 23-year-old who could easily do 15 repetitions but was dissatisfied with his back size. Each person used the following program, and each achieved his goal.

Get a Grip
Unless you strengthen your grip, it will fail long before your arms, shoulders, or back.


Grab the bar with an overhand grip and hang with your arms straight. Once you can hang for 60 seconds, wrap a towel around the bar. The thickness makes your finger and forearm muscles stretch. Work at this until you can hang for 60 seconds.
Recruit Support

Your core connects your upper- and lower-body musculature. So improving core strength will keep your head, shoulders, hips, knees, and ankles properly aligned throughout the pullup.


On a Smith machine or squat rack, secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with an overhand grip that's slightly wider than shoulder width. Hang at arm's length with your body in a straight line, and place your lower legs on a Swiss ball. Keeping your body rigid, pull your chest to the bar. Pause, then lower yourself back to the starting position. Perform 12 repetitions.

Boost Endurance
In a deadlift, the weight travels less than 1 foot. In a pullup, your body weight travels about 4 feet. That's tiring. You need to improve your muscular endurance.


Using a step (or a boost from a partner), hoist your chest to the bar. Then lower yourself slowly -- try for a count of 12 before your arms are straight. Complete a set of six to eight repetitions.

Add Weight
As you become proficient at pullups, add weight to your frame to make the critical muscles work harder.

Add 10 percent of your body weight by attaching weight plates to a dip belt. (Or, if you can, hold a dumbbell between your feet.) Once you can do 12 pull-ups, increase the weight by 50 percent.


After performing 12 weighted pullups, remove the weight and do as many unweighted pullups as you can. Working the muscles to failure makes them bigger, building your V. Do this only once every three workouts, or you risk overtraining.
Forget Form

These variations challenge your muscles from unusual angles, spurring the growth that will complete your V.


Place your hands in an underhand grip. Pull your body up to the bar while leaning your torso back and bending your knees. Keep your back arched and pull your head away from the bar. Touch your lower chest to the bar so your body forms a 45-degree angle with the ground. Try to complete 12 repetitions.


Place two towels over the bar at shoulder width. Grab both halves of each towel just below the bar and pull your chest to the bar. Your body travels a longer distance than in a standard pullup because you start lower. As this gets easier, start with your hands halfway down the towel. You won't be able to pull your chest to the bar, but the instability will force you to fight your body's tendency to swing. Aim for 12 reps.