THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P



THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P

THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P

THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P

THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P


THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P

THE MUSCLE GROUPS WOMEN FIND SEXIEST NOW ON MY SITE--- http://flirtandfitness.com  ,, AND A NICE PICTURE IN THERE FOR THE LADIES ! :P

FINAL ANNOUNCEMENT PLEASE READ

 HEALTHY TIPS WILL NO LONGER BE USED, I HAVE SWITCH TO http://flirtandfitness.com/ - I WILL STILL POST ABOUT HEALTH AND FITNESS ! EXCEPT I AM NOW ADDING WAYS TO APPROACH THE PERSON YOU LIKE, HOW TO FLIRT, AND BE CONFIDENT IN YOURSELF !!! I HOPE EVERYONE ENJOYS WHAT I HAVE TO OFFER AND THANK YOU FOR ALL THE SUPPORT YOU GUYS ROCK !!

BIG ARMS ! CURLS FOR THE GIRLS

                  LETS GET OUR ARMS JACKED !
                                 curls for the girls

listen to song while reading 

. Standing Bar Curls:

The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.
To Perform:
• Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.
• Curl weight toward the chest, while keeping the elbows and back fixed.
• Contact the biceps as the bar reaches the front of the chest.
• Resist weight as it slowly lowers to the floor for a full stretch.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

 
.
Standing Bar Curls.

2. One-Arm Preacher Curls:

This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.
To Perform:
• Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench.
• Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

 

One-Arm Preacher Curls.

3. Incline Dumbbell Curls:

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.
To Perform:
• Lying back on an incline bench, hold two dumbbells with arms extended down and back.
• Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.
• Slowly return to start position.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

 

Incline Dumbbell Curls.

4. Hammer Curls:

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.
It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.
To Perform:
• With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).
• Curl the dumbbells up, the same way you would for a regular dumbbell curl.
• Lower dumbbells slowly and repeat.
Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

 

Variation:
A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

 
hammer curls

VEGETARIAN MEAL PLAN !

FOR MY VEGETARIANS, ENJOY !

 Meal One - 8am:

• 2/3 cup granola
• 2 cups soy milk
• 1 orange

 Meal Two - 11am:

• 4 oz. Deli-style soy meat
• 2 slices soy cheese
• 2 slices organic whole-wheat bread
Or
• 2 tbls. Natural peanut butter
• Organic whole-wheat bagel
• Box of organic raisins or 1 small banana

 Meal Three- 2pm Pre-workout:

• 2 slices organic whole-wheat bread
• 1 small banana (if I have the banana in the previous meal I choose an orange here)
• 20 grams soy protein in powder form
Or
• Odwalla Organic Soy Protein Bar
• 1 small banana

 Meal Four - 4pm Post-workout:

• 20 grams soy, hemp or rice protein
• 8 oz. Organic soda
• 1 small apple
Or
• 20 grams soy, hemp or rice protein
• 1 organic bagel

 Meal Five - 6pm:

I have many different options at this meal and I will list the main choices that I usually have for this meal.
6 oz. Tofu mixed with 2 cups of mixed organic vegetables. My favorite vegetables are broccoli, spinach, cooked carrots, onions and garbanzo beans.
Or
Large salad made with:
• 2 to 3 cups of romaine lettuce
• 6 oz. Morningstar Veggie Strips (made to look like sliced Chicken Breast or sirloin steak)
• 1 onion
• 1 tomato
• 1 cup garbanzo beans
• ½ cup black olives
• 2 tbls. Organic salad dressing
Or
Veggie Soy Cheese Burger Patties:
• 1 Morningstar meatless veggie burger patty
• 2 slices soy cheese
• 2 slices organic whole-wheat bread
• Chopped lettuce
• chopped onion
• 1-2 Tomato slices
*Morningstar also makes meatless soy veggie hotdogs and a host of other different types of meatless protein that resembles meat, chicken and sausage*

 Meal Six - 10pm:

• 2 tbls. Natural peanut butter
• 20 grams soy or hemp protein mixed in 8oz. Soy milk
Or
• Odwalla   organic

HEALTHYTIPS PLAYLIST !!!

ENJOY !!

GET MOTIVATED

GET FIT

PERFECT ABS NOW !

Most Effective Ab Exercises

here’s a quick look at the most effective ab exercises:

• Lying leg raises
• Hanging leg raises: knee ups, bent leg raise, hanging leg raise, feet-to-the-bar bent leg raises, swinging side-to-side bent knee ups
• Planks: regular, side
• Ab wheel
• Renegade rows
• Hip bridges & back bridges: not ab exercises, but useful to counteract the effect of bending the spine forward

All of the exercises listed above can be used in anyone’s workout routine.  There’s no reason why men and women can’t perform the same workout.  However, women generally seem to prefer a flat stomach with some definition whereas men want the fully defined six pack.

Best Ab Workout for Women

Here is the Flat Abs Workout from Abs Blueprint 1.0.  It might not look like much on paper but it’s pretty challenging and will help women develop that nice bikini body without getting overly defined abs.

• Lying leg raises: 5 sets of 20 reps
• Hip bridges: hold for a few minutes
• Planks: 2 minute regular plank, 1 minute right side plank, 1 minute left side plank

Best Ab Workout for Men

Here is the Deep Abs Level 1 Workout from Abs Blueprint 1.0.  The idea is to perform a stabilization and ab flexing combo exercise followed by a fatigue exercise and then a density exercise.  It concludes with a stabilization exercise and bridges.

• Feet-to-the-bar bent leg raises: 5 sets of 10 reps
• Swinging side-to-side bent knee ups: failure
• Renegade rows: 5 sets of 3 reps
• Planks: regular plank for at least 2 minutes
• Hip or back bridges: 5 minutes

My Ab Workout

Like all good workouts, Abs Blueprint 1.0 provides enough flexibility to structure your own routine.  I like to maximize the use of my time through supersets.  As a starting point, I include renegade rows as part of a superset with standing shoulder press.  Then I perform the following ab exercises and bridges:

Superset 1:
Feet-to-the-bar bent leg raises or hanging leg raises with weights: 3 sets of 10 reps
Stand-to-stand back bridges: 3 sets of 10 reps (these are outlined in convict conditioning)

Superset 2:
Swinging side-to-side bent knee ups: failure
Ab wheel or planks: at least 2 minutes

Superset 3:
Lying leg raises: 3 sets of 20 reps
Neck bridges: 3 sets of 1 minute

Improve Mind-to-Muscle Link

In addition to the above workout, I’ve decided to add in some morning abdominal exercises to improve my mind-to-muscle link.  This will naturally increase the tone of your abs.  Abs Blueprint 1.0 recommends performing this type of routine for no more than 3 weeks at a time to avoid overtraining. 

• Farmer burns stomach flattener
• Stomach vacuum
• Regular plank
• Side planks
• Shifting endurance planks

LEGS that make chicks BEG

 

There’s a fine line between overtraining your legs and not training them hard enough. And not surprisingly, most of us fall into one of the two camps. First you have the guy who spends 45 minutes doing squats at the power rack before moving on to the rest of his hard-hitting, 90-minute quad workout. Then you have someone who thinks a suffi cient lower-body routine consists of a machine-only session in which he hardly breaks a sweat.

“Most guys don’t realize that their leg training should probably be more middle of the road,” says Hollywood-based trainer Gunnar Peterson, CSCS. “They either try to do a pro bodybuilder workout once a week and end up hobbled like James Caan in Misery or do a leg extension/curl combo every three days and think they’ve trained legs. But you really should find a middle ground between the two so you train your legs with decent intensity twice a week.

Following a split that has you train legs one day a week would cripple you with 20 sets at maximum weight and keep you from progressing the way you could.” Peterson has nothing against extensions and curls — in fact, he included them in the workout at right — but a solid leg routine needs to be centered around multijoint moves such as lunges, squats or step-ups. These exercises not only hit the quads and hamstrings but also the glutes, a bodypart seldom discussed among men unless it concerns those of the opposite sex. “The glutes are one of the biggest muscle groups in the body and to not train them is irresponsible,” Peterson says. “Read a women’s magazine — that’s the other team’s playbook. Women look at your glutes long before they notice your guns. Plus, training the glutes revs up your metabolism by stimulating such large muscles.”

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

The routine Peterson designed hits all the major leg musculature via traditional squatting moves performed in novel fashion. A good dose of core work is involved, too, and the reason is simple: You can’t build strong legs with intense workouts without a sturdy core, and many guys are weak in this area. “You’ve got to shore up the weakness,” Peterson says. “I know it doesn’t sound fun, but it’s crucial to maximizing the effectiveness of your workouts, regardless of what muscles you’re training.”

  

                 leg routine for men and women

Exercise 1 - leg extension
3 total sets, 3 drop-sets = 1 set

Start with a weight with which you hit failure around 12-15 reps, then reduce the weight by about 40% and try to complete another 12-15 reps. To finish the drop-set, lower the weight again by 40-50% and try to finish strong with 12-15 reps. Take a rest and repeat 2 more cycles for a total of 3 drop-sets. Once the last triple drop-set is complete return to the starting weight for partials, with no rest.

Exercise 2 - Dumbbell (shown with barbell)
3 sets to failure - As many reps until you hit failure

Use a close stance and put the dumbbells out in front as a counter-balance. Keep your back straight and drop into the hole, as if sitting upright in a chair, coming up only as high to cause constant tension. Rest pause is used until you reach complete failure.

Exercise 3 - Back squats
4 sets to failure

Elevate heels with plates for this movement. Push to failure using rest pause until complete failure. Repeat this for 4 sets using constant tension range of motion.

Exercise 4 - lunges \
3 sets to failure on each set.

  

Warm up with 5-10 minutes of light to moderate cardio and full body stretching.


  Leg Press
• 1 set of 20 repetitions
• 1 set of 15 repetitions
• 1 set of 12 repetitions
• 1 set of 10 repetitions
• 1 set of 8 repetitions
Hack Squat
• 1 set of 15 repetitions
• 1 set of 12 repetitions
• 1 set of 10 repetitions
• 1 set of 8 repetitions
Leg Extension
• 1 set of 15 repetitions
• 1 set of 12 repetitions
• 1 set of 10 repetitions
• 1 set of 8 repetitions
Standing Leg Curl
• 1 set of 12 repetitions
• 1 set of 10 repetitions
• 1 set of 8 repetitions
• 1 set of 6 repetition