Fitness world

The world of fitness

Now  have been in the world of fitness for say about a year and have already experienced lots of challenges. Building muscle and burning the fat, even motivating myself off the couch but I know to my self it has to be done. You don't need all this fancy gym equipment or all the money in the world. All you  need is heart in what you want to achieve.

Story time

Yeah that's right, time for me to tell a story
Right back when I was not that into working out. I used to just love to sit there and just eat all do , not go and do anything. Well that was me and then one day a friend came to me. He was an average guy not loads of money and not an amazing life. He never got anything given to him and had to work for everything. Well yeah he came to me and he said "Nothing will come to you if you don't do something about it" And I thought nothing of it at the time.
Later on that night on the television there was this guy on there. He was ripped and then I thought to myself how I would love to be like that guy. But there was a problem, I didn't have any equipment. So I did some research and I realised you could get fit from nothing but drive and not giving up. So from that day I changed the way I lived and got a good body.
I also help people who were like me to get the body they want because I know what its like to feel worthless and to not have a super hot, ripped body.


In the world of fitness you cant just go there bench a super heavy set and then your muscles will grow. You have got to wean your muscles into getting used to that heavy weight and then they will have to grow because its all just science when you think about it. I have learnt how to gain muscle effectively through me going through trial and error and this was a hard but rewarding process,
I just want to help all you guys who were like me and I will help you but I cannot help you if you aren't willing to help yourself. So please let me help you and ask me anything you need to know and I will get back to you as soon as possible.


Thank you   Ben STA Fitness

Get a 6 pack fast

Six pack abs

All men who want the perfect body all want the rock hard defined abs. Most people don't realize how hard it actually is to get a six pack. When you see these "Get a six pack fast" Workout . It doesn't work because to get a six pack it needs exercise and diet

Its not as easy as you think.

Most people just think if you do a lot of sit ups then eventually you will get good abs

Its not that easy.  If you do loads of crunches then yes your abs will get a lot stronger but what most people don't know is that there is a layer of fat that covers the abs and this is what stops most people from getting, The defined abs. The way to tackle that is to add cardio in your ab workouts and also at the end of your other workouts 

What cardio is good for abs ?

Well even though no cardio just targets the belly fat, there are some exercises you can do to burn those calories and lose the belly fat. Im going to start by giving you a few to get you on your way 

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can 
follow any similar position in which you feel comfortable

Exercise 2 - Side plank


How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Exercise 3 -  Bicycle crunches

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

by adding these exercises to your workout you can get the Abs you deserve. Add this to your ab workout and after your other workouts.
I have done this after mine and it has by far improved my abdominal s by far.

Please let me know how you get on and thank you for reading.

Be Motivated

Motivation. Do you seem to go days and days saying "I need motivation"?.But it just doesn't seem to be coming to you as easy as it comes to others.

Motivation

Now i have got to admit, It takes me a while to get motivated when i workout because of the lack of sleep i tend to get.But lets not go into that. Now back to motivation, One of the people that motivated me to do what i wanted to was E.T The Hip Hop Preacher/. His speeches were so motivating and if you go into the Motivation section of the blog you will see Eric Thomas. Also you can check out my motivating music post on the blog

"Wheres he going with this ?"

Yeah i know you're all probably thinking what is this moron talking about but let me finish. I am saying to you that without motivation you will not be pushed to pursue your goals. This is what i want for everyone because life is so so short and it needs to be taken seriously. There are only 613607 Hours in 70 years. Now when you look at it in hours it looks so much shorter.

If you dont waste time and work hard for what you want , You can achieve the fitness body you want and al it takes is that 45 min workout of the day. 

And last of all DON'T PROCRASTINATE  Because once you do that then it will be harder to gain. Don't quit for anyone and i promise you that you can have what you want in life. So make a change today because with not much time to go its time to start today and be the best you can be 

Foods to help weight loss

Now we all want those foods what help you shed the pounds and get the body you want and you want to do it without starving yourself. Well here is how you can by eating these foods here are just some of the foods what will help you lose fat. So you dont need to not eat and starve yourself.


1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

These foods were taken from the website http://www.webmd.com/diet/features/15-foods-to-help-you-lose?page=2 So check out the rest here and you are one step closer to a slim body 
Thanks for reading 
STA Fitness

Calisthenics

In the current world that we live in there are so many exercises and ways to keep fit.The most popular one that people prefer is to go to the gym and pump the iron. This is because people are told "You cant build muscle unless you go to the gym". Now i think that the Gym is the best place to build a substantial amount of muscle but this fitness craze has took storm. It goes by the name of Calisthenics. Now for those of you who don't know what Calisthenics are, Let me show you this video.

Hopefully watching that video you know know what calisthenics is. The reason why so many people are intrigued by this sport is the amount of body strength needed. It takes a lot of practice to get to a good standard but people who are persistent master the sport.
Now when people say they cant afford or make it to the gym, With calisthenics all you need is a park with some bars close by. Starting off doing this exercise can get you ripped in a matter of months without using a single weight. Do you fancy giving it a go ?. Here is a beginner video to show you how you can get started.

Here it is the video. Let me know what you think of the sport and i hope you take up the amazing world of calisthenics. Its a great way to stay in shape and a lot of fun.

Why do people fail

Now when people pursue there dreams.They work hard for what they want.most people start out on something and then after a few weeks they will give up. If you give up then you will never ever succeed.
So why do most people fail.
Now when i say fail i mean do not accomplish what they wanted to accomplish in the time frame they gave themselves.
And this is what you have to realize. Nothing will ever be done if you give up. Just think to yourself why you want to succeed in your goals and how bad do you want to do it. Most people will not be able to finish what the started because they think its too hard, it cannot be done yet anything can be done if you want it bad enough so just go for your goals and you will get it.
Now i know you may be saying "what the hell is this blog post". Well this post it to make you realize that without ever working hard and trying to achieve things, you will never accomplish anything if you quit half way through. So please take this in and think to your self why do you want this so bad. If you want it you will get it.
STA Fitness

Motivational workout music

Now when people workout at the gym or at home, They need some music with them just so that the music will push them to do more reps.
Here is some music i use as motivational to keep me doing my workouts

1. Kraddy - Android porn
2. Limp Bizkit - Rollin
3. Five finger death punch - Lift me up
4. Rob bailey - Hungry
5. Rob Bailey - Hold strong
6. Rob Bailey - Never Settle
7. Rob Bailey - Try 'N Hold me Back
8. DMX - Right or Wrong
9. Cyprus Hill - Rock superstar
10. Nathaniel Dawkins & Tom Erba - Runnin
11. Nathaniel Dawkins & Tom Erba - Bring it on
12. Three six mafia - Its a fight
13. Deyon Davis - knock out

There's just some of the motivational song i listen to during my workouts. Thank you for reading the post and let me know what you thought of it.

Six pack abs

All men who want the perfect body all want the rock hard defined abs. Most people don't realize how hard it actually is to get a six pack. When you see these "Get a six pack fast" Workout . It doesn't work because to get a six pack it needs exercise and diet

Its not as easy as you think.

Most people just think if you do a lot of sit ups then eventually you will get good abs

Its not that easy.  If you do loads of crunches then yes your abs will get a lot stronger but what most people don't know is that there is a layer of fat that covers the abs and this is what stops most people from getting, The defined abs. The way to tackle that is to add cardio in your ab workouts and also at the end of your other workouts 

What cardio is good for abs ?

Well even though no cardio just targets the belly fat, there are some exercises you can do to burn those calories and lose the belly fat. Im going to start by giving you a few to get you on your way 

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can 
follow any similar position in which you feel comfortable

Exercise 2 - Side plank


How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Exercise 3 -  Bicycle crunches

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

by adding these exercises to your workout you can get the Abs you deserve. Add this to your ab workout and after your other workouts.
I have done this after mine and it has by far improved my abdominal s by far.

Please let me know how you get on and thank you for reading.

Build muscle From Home

In this day and age a Gym membership can be pretty pricey. So many people who want muscle always ask the question of "How can i build muscle from home?" I have found a workout that is very good for getting good results from home. 

Backpack Workout.

The backpack workout is a workout that really builds muscle if you keep the correct form, And all you need is a rucksack.

Grab a rucksack and fill it with objects that will add weight .This can be anything from books to bags of rice or even big bottles of water.As long as there is some weight to it it should be fine

Monday - Legs / arms

For this you need to do 3 super sets and rest 1 minute between each set.

make sure to drink plenty of water between sets.

Legs

• Put the back pack full of objects on your back and tighten the straps.
• Do a  10 Squats with the rucksack on your back 
• Once these are done, Immediately do 10 lunges 

Arms

• Start out by doing  10 - 20 pull ups with the back pack on
• immediately  do 10 -20 Triceps dips with the backpack resting on the front of your thighs.

Wednesday - Chest /  abs

Today you should be working on the chest and then followed by the abs. Make sure you warm up before doing this workout.

Chest

• Start with backpack push ups Do 12 repetitions of this
• Straight after this do 10 dips with the back pack on 

Repeat this 3 times  and rest 45 seconds between sets.

Abs

With abs it is one of the hardest muscles to get defined because a big part of it is diet. Now i'm not saying you cannot build the muscle but with the fat there, The muscle wont show.

• Do 30 seconds of bicycle crunches without stopping 
• immediately after follow up with Bruce lee dragon flags (30 secs)
• After this do 30 seconds of the plank

Friday - Shoulders / back 

Do 3 sets of 10 - 20 reps

Back

• Start out doing backpack bent over row. Good for the back
• Then after do a pull / chin up with the backpack on.

Shoulders

• Backpack shoulder press 3 sets of this exercise which is just a regular shoulder press but with the backpack, Instead of dumbbells.

Sunday - cardio 

For the cardio we are going to do 3 sets of each exercise fore 1 minute reps

Skip on the spot for 1 minute and then follow that on with burpees for 1 minute

after the burpees mountain climbers for a minute and that is one set

I hope you get success from this workout and let me know what you think of it.

Ultimate body fat burner.

When people say i want to lose fat. They are either talking about there beer gut, there flabby legs and arms or just the extra inches around the waist. Most people don't realize that it is impossible to lose fat from just one area of the body. It takes time and also a lot of cardiovascular work to target the ares that don't get targeted from just walking around.

The workout

The workout consists of three exercises all done consecutively

There are three rounds, One round is complete when all four exercises are done

Rest 1 minute between 3 sets.
Do each exercise for 30 seconds and move on to the next exercise.

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can follow any similar position in which you feel comfortable

Exercise 2 - Burpees

The second exercise which will follow up this exercise is Burpees.

This is a good cardio exercise and will really get the blood pumping around the body.

Step 1 - Begin in a squat position with hands on the floor in front of you.

Step 2 - Kick your feet back to a push up position.

Step 3 - Immediately return your feet to the squat position.

Step 4 - Leap up as high as possible from the squat position.

Exercise 3 - Skipping rope

This is an exercise what burns a lot of calories and really gets you moving.I can guarantee you will see results from this workout.

Items needed - Skipping rope

By doing this workout and eating the right nutrition, You will be on your way to a new body.So good luck and let me know how you find this.

The insanity workout

This has been one of the most successful workout programs for people that want to lose the weight.This workout was designed to work your body to the max
check out the information on this workout now
The insanity website

This workout is guaranteed to get you the best body you could ever achieve without going to the gym.
It is by using max interval training which is short periods of rest followed by long periods of training.

Sean T is garunteed to get you results and this workout plan is for all.

This is what your body will go through and look at those results. So if you like what you see then check it out and let me know if you have seen results from the programme.

Do you need Heavy weights to get big ?

"Do you need heavy weights to get big". This is a commonly asked question in the world of bodybuilding and not many people know who to believe. Well im going to tell you the things what people are missing out and maybe help you on your journey to a better body.

"No pain no gain" 

This quote is a very famous quote and it basically is saying if you want to gain large amounts of muscle then you have got to go through all the pain of sweating and that fatigue that the muscles go through in a workout.
When you are in the gym and you lift heavy , you are guaranteed results if you do the exercises properly. One of the best ways i can put this is if you want to get really big (bodybuilder standard), Then you have to go to the gym and do those 200lb squats and those massive deadlifts. This is because thats what will push your muscles to grow.
Just imagine your muscles, When they are lifting heavy they struggle up and then they get tired.The thing what makes them grow is they are adapting to be able to put up with the weight that was lifted. Now if you lift the light weights then they wont have any need to grow because there is no pressure on them.

But can they grow without weights ?

Yes. ofcoarse they can grow without weights.If you are new to lifting then they will grow and you will see the difference.Once you can do a reasonable amont of reps, It will only work the muscle on endurance.Check out this article
Light weights better than heavy for building muscle.

Now i think this is interesting because if this is the case then most people have got it wrong.Now im not doubting the wonderful work of bodybuilders but they are lifting way more than needed.
So really you need heavy weights to get massive but if you want a nice toned beach body that will show the muscle and get some size, Them the light weight will be fine. Not too light but say 10lb.. And remember it is all to do with dieting aswell 

If you have any questions or opinions on this post then feel free to comment.

The growing presence of Calisthenics

In the current world that we live in there are so many exercises and ways to keep fit.The most popular one that people prefer is to go to the gym and pump the iron. This is because people are told "You cant build muscle unless you go to the gym". Now i think that the Gym is the best place to build a substantial amount of muscle but this fitness craze has took storm. It goes by the name of Calisthenics. Now for those of you who don't know what Calisthenics are, Let me show you this video.

Hopefully watching that video you know know what calisthenics is. The reason why so many people are intrigued by this sport is the amount of body strength needed. It takes a lot of practice to get to a good standard but people who are persistent master the sport.
Now when people say they cant afford or make it to the gym, With calisthenics all you need is a park with some bars close by. Starting off doing this exercise can get you ripped in a matter of months without using a single weight. Do you fancy giving it a go ?. Here is a beginner video to show you how you can get started.

Here it is the video. Let me know what you think of the sport and i hope you take up the amazing world of calisthenics. Its a great way to stay in shape and a lot of fun.