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.