Beginner Workout Plans: Starter Tips Part 4

Tip: Track your progress

Believe it or not, I do a lot of work with SEO for a few companies, and one thing I'm always trying to get through to them is that if you want a measure of your success, you have to track your progress.

Bodybuilding and weight lifting is no different. Think back exactly 47 days from now and try to remember how you looked and felt. You can't can you? That's because human memory, as amazing as it is, really just kind of sucks.

Tracking your progress will let you figure out exactly how much weight you're gaining, how that translates to bodyfat percent, and what workout plans got you to that point.

At the very least, try to get into the habit of doing the following things:

-Weigh yourself every two weeks

-Every month, take a progress photo with a front and side view

-Use spreadsheets or graphing paper to keep track of your workouts

-Keep a separate journal about your mood, energy levels, and thoughts on the workout plans you're using

These habits are simple enough, but they are also very hard to remember. Do yourself a favor and make them a part of your routine.

Don't miss Beginner Workout Plans: Tip 3

Read More

Happy Halloween!

Check back tomorrow for a scary good workout. Whether you're trick-or-treating or having some drinks to celebrate Halloween, we're probably going to need to work off a few extra calories tomorrow :)

We're pushing into holiday season soon so keep up with your diet routine!

Read More

Beginner Workout Plans: Starter Tips Part 3

Tip: Learn the techniques

I've mentioned this plenty of times here on the site, but it always bears mentioning one more time. If you're planning to get into this for the long haul, you're going to save yourself a lot of grief and frustration by slowing down at the beginning and learning the right form and techniques for your exercises.

Obviously I don't mean that you need to figure out EVERY exercise in the book, but there are a lot of beginner exercises that you're going to be doing for the rest of your life. And really, advanced lifting techniques are mostly just variations of these basic exercises.

How can you do this? Look, I know as well as anyone that gym memberships and personal trainers can be really expensive. You can go a long way working out with nothing more than a few home workout plans, and for the technique you can watch Youtube videos demonstrating the proper form.

I have a lot of Youtube videos here on the site that you can start with, but just do a simple search for what you need, such as "bench press technique."

Don't miss Beginner Workout Plans: Tip 2

And take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

Beginner Workout Plans: Starter Tips Part 2

Tip: Choose the right workout program

Picking a workout plan that suits your unique body type is one of the most crucial elements of getting started in bodybuilding. Surprisingly, a lot of people struggle right off the bat because of the simple mistake of not going with a workout routine that fits their musculature.

Now, if you're really skinny you definitely need to choose between workout plans that help you add bulk. That goes without saying. The same thing is true for overweight guys – you need to pick something that has a strong emphasis on slimming and losing weight.

But what about those people who are sort of skinny but have some fat on them too? If you have more than 18% body fat, my recommendation is to go with a weight loss program before trying to bulk up.

You'll benefit most from a mass building workout routine if your body fat percentage is right around 10-15. You can either measure your body fat at home using instruments that you can buy online, at your gym, or at your doctor, but always take care of this step before going further with your workout routine.

Don't miss Beginner Workout Plans: Tip 1

And take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

5 Quick Fixes for Anything that Jiggles

Got something jiggling? Get rid of it with just a few minutes a day. This is an amazing bodyweight workout for athletes, moms, dads, and anyone else.

Read More

Beginner Workout Plans: Starter Tips Part 1

Tip: Make sure you have the essentials

Source

Most people are under the impression that weight gain and muscle mass come from the time you spend in the gym. This is partly true, but a lot of it also comes from outside the gym – in your kitchen. There are a few things you need to make sure you have before you start to do anything with your workout plans.

First, go out and get the following items:

Tupperware

Spices and herbs

Plastic cutlery

Two or three shaker containers

Plastic baggies

Now make sure you have some plastic cutlery in places where you may need it if you don't have any other options. I'm talking about places like your gym bag, your car, and your office.

Also go out and get some protein powder and some assorted nuts and store them in the plastic baggies (preferably ziplock). Keep these bags in all the same places, so if you're ever out somewhere you always have a good source of protein and healthy fats to keep you going.

This will really help you plan your nutrition intake needs and make sure you never have to go without a quick meal.

Don't miss Beginner Workout Plans: Common Mistakes

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

The 7 Day ELITE Daily Exercise Routine- All 7 Days

If you were following two weeks ago you know that we've been going through an intensive cardio-based 7 day workout routine which is PERFECT for weight loss and cutting cycles.

For convenience, here are all 7 days in the same post. If there are enough requests I can also put this into a PDF for free download, so you can keep it right there on your computer or print it out. The exercise links point to another page on this site which explains that workout, along with a video to demonstrate proper form.

The 7 Day ELITE Daily Exercise Routine- All 7 Days

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We'll be using the Tabata system, so be sure to have your Tabata timer ready.

You can use a free online Tabata timer here.

Set your timer for 12 round of 50 seconds work and 10 seconds rest. One exercise is considered a round. Try and do as many reps as possible within 50 seconds. Complete each exercise three times to finish off the 12 rounds. 

 

Day 1 – Monday's daily exercise routine

 

Monday – Lower Body

Squats

Lunges

Calf Raises

Side Lunges

This takes 12 minutes to complete, which is perfect for anybody with a busy schedule. Be sure to record how many reps you do and use it for next week to beat your personal best. If you find these too easy, you can add weights or add an extra four rounds. Stay tune for tomorrows daily exercise routine.

---------------------------

Day 2 – Tuesday's daily exercise routine

In today's daily exercise routine we will be working upper body. We are using the Tabata system, so be sure to have your timer ready for action.

The way our Tabata system works is that you set your timer for 50 seconds work and 10 seconds rest. You do as many reps as possible within those 50 seconds before switching to another exercise. Each exercise is considered 1 round. Today we'll be working with 12 rounds, which means it will take 12 minutes to complete four different exercises, three times through.

Tuesday - Upper Body

Push Ups

Dumbbell Chest Press

One Arm Dumbbell Row

Dumbbell Triceps Extension

Remember to record your reps, so that you can use it next week to beat your personal best. In the beginning use a light weight, so you can gauge how much weight you should use for next week based on how you feel the next day.

---------------------------

Day 3 – Wednesday's daily exercise routine

I hope you're as excited as I am about today's daily exercise routine.

Wednesday: Core and Cardio

Set your timer for 10 minutes. Jump back and forth 50 times and then do 50 jumping jacks. That counts as one set. Do as many sets as possible within 10 minutes. It helps to have a line on your floor that you can jump over and back to help you get even jump lengths.

After those 10 minutes are up, now it's time for your core workout. Set your tabata timer for three rounds of 50 seconds work and 10 seconds rest. You're going to do one exercise today, mountain climbers, three times.

You should be in a pool of sweat by the time you're through. Not bad for it only being 13 minutes long. Now get out there and enjoy the rest of your day. You can also come back in the evening to do this exercise again as there's no limit to how many times you can do this routine.

---------------------------

Day 4 – Thursday's daily exercise routine

We're doing lower body for today's daily exercise routine. I hope you're ready. This exercise is going to be 12 minutes and again uses the Tabata system. Be sure to have your timers out and ready for this one. Also keep a notepad close by to record your reps as you go. Set your timer for 12 rounds of 50 seconds work and 10 seconds rest. Do each exercise three times.

Thursday: Lower Body

Wide Squat

Lunge Tap left leg

Lunge Tap right leg

Fire Hydrant

Those lunge taps are harrrrrddd! I know, but keep pushing it. Remember, you're doing this to stay fit, be healthy, and look absolutely banging by the end of the day. In the next couple of months when you look back at your score and see how much you've progressed, you're going to feel great and that's not even mentioning how amazing you'll look. Keep at it and be strong. It's only 12 minutes.

-------------

Day 5 – Friday's daily exercise routine

It's upper body time. It's almost the end of the week, but you're not there yet guys. Keep focus and you're almost home free. Remember to use light weights to get a better feel of what you're body is capable of. It can be tempting to rush through these exercises, but when dealing with weights, you want to really, really pay attention to form and not hurt yourself. Take it easy, you're not winning a race right now.

For this daily exercise routine, set your timer for 12 rounds of 50 seconds work and 10 seconds rest. You're going to repeat each exercise three times. You're going to feel tired, but remember to keep pushing it and to keep proper form. If you can only do one pull up by the time you're done, don't worry. One is better than none and you'll get better as time progresses. Keep motivated and stay strong.

Friday: Upper Body

Pull ups

Bicep Curls

Dumbbell Press

Dumbbell Triceps Extension

-------------

Day 6 – Saturday's daily exercise routine

I don't know about you guys, but I love cardio. This time you guys get to pick on what you'd like to do today for your daily exercise routine. As it's a Saturday and most of you guys have it off. Some suggestions are go for a run for 30 minutes to an hour, go down to your local swimming pool and do some laps for an hour, find some stairs and run up them for an hour.

Saturday: Core and Cardio

Though, if you'd still like to keep things quick and simple, then set your timer for 15 minutes.

We're going to do 50 jump ropes and 50 bicycle crunches. This counts as one set. Do as many sets as possible within 15 minutes. You can do it!

Once you're done, congratulations! You've survived the week. We know you're sore and stiff, but don't worry. You're going to eventually stop noticing those aches and pains and become closer to your workout goals. We do have a special bonus for tomorrow, if you feel so inclined in trying it out. Other than that, enjoy the rest of your day and we'll see you on Monday. Remember to refer back to Monday's article and try and beat your personal best.

-------------

Day 7 – Sunday's daily exercise routine

Alright, I know we've worked you hard this week and you really do deserve a day off. This is why we're not going to do any tabata training, but some fun things that you should 'just be good at'. It'll ease you into and open you up to other workout possibilities that you might not have considered. For your daily exercise routine, you can pick one of the following to try and work yourself into. It does take time to do, be calm, be patient, and just work at it day by day. You can try one of these exercises every Sunday or you can also incorporate it into your after/pre workout or even before you go to bed/when you wake up.

Touch your Toes

Grab your hands behind your back

Do the Splits

Do a Handstand

If you can do all of these, then congratulations, you're better off than I am at the moment.

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

The Core Challenge Workout

Can you handle the 30 minute core workout? This bodyweight exercise for athletes is INTENSE!

Now take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review!

Read More

How to Do a Bicycle Crunch (Video)

Crunches are simple, effective, and the type of workout that you can really do anywhere, but variations let you target micro muscle clusters in a more isolated environment. The bicycle crunch targets the lower abs much better than a regular crunch. Check out this bicycle crunch video to see how it's done:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

How to Do a Dumbbell Press (Video)

The dumbbell press is essentially the same exercise as a bench press, with the only difference being that you use a pair of dumbbells rather than a single barbell. This gives your shoulders a lot more range of motion during the workout, touching on compound muscle groups. This dumbbell press video shows the basics:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review!

Read More

How to Do Bicep Curls (Video)

The bicep curl is a pretty basic exercise that all beginners should know how to do. You can do it with dumbbells and barbells, depending on what your home setup is like. The following bicep curl video shows how to get the proper form so you can get the most out of each and every rep.

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

How to Do Pull Ups (Video)

Pull ups are another exercise that everybody thinks they know how to do, but so many people still have their form completely wrong. You should be pulling all the way up to your chin each time and you need to keep your elbows tucked in instead of splaying them outwards. Here's a pull up video displaying those techniques:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

The Top 5 Bodyweight Exercises

If you want to build muscle along with functional strength, you need to incorporate bodyweight exercises in your workout routine. I'm not just talking about pushups and sit ups though; those are high rep, low resistance workouts that don't do a whole lot to build muscle.

The next 5 exercises are examples of high tension workouts that you will probably only be able to do for between five and ten reps, for the most part.

1- Chin ups/ Pull ups

This is a great bodyweight exercise for building up the biceps and lats. Once you have the form down, shoot for 15 reps, going slowly and making sure you don't lose your form. Try for at least 50 chin ups throughout the week.

2- Inverted Row

You can do an inverted row bodyweight workout using rings, a bar, ropes, or, if you have them, suspension straps. They're a fantastic work out for adding mass and strength to your middle and upper back and shoulders.

If you really want to ramp up the difficulty, try doing the inverted row with only one foot on the bench, or try with both feet in the air if that's not enough of a challenge.

3- Muscle ups

These things are beasts. You do a muscle up by first doing a chin up, and then hoisting your entire body over the bar until you can lock your elbows. This is a difficult bodyweight exercise to really master, but once you can get 5 reps or so in a row you're going to look really impressive.

4- Handstand Pushups

We've talked about several different variations of pushups on this blog before, but the handstand pushup is one of the best for functional shoulder strength. Seriously, your shoulders will get ripped once you do enough of these. Use a wall for balance if you need to.

5- Rope Climb

And finally, number 5, the rope climb. The goal with this exercise is to climb a thick rope using only your hands. Ideally the rope should be about 20 feet long, but it may have to be shorter depending on what you have to work with. For overall core fitness, this is one of the best exercises available.

Read More

How to Do Fire Hydrants (Video)

The fire hydrant usually works best as either a warm up or cool down exercise, but you can put it right in the middle of a workout routine to keep your heart rate up during your exercises. It's a great exercise for hip flexibility and strengthening your groin muscles. Here's a fire hydrant video so you can get a look:

Take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

Love Handles, Happy Fat, and a Relationship

Lets face it guys, you got a good thing going on with this girl. However those two words are slowly creeping up on you. "Happy Fat." It's pretty well known by now that its not exactly a myth. So here are some tips and some guidelines that will not only help you stay in shape, but keep your relationship healthy too.

-->

Don't get Lazy

If you're finding yourself missing out on your workouts and skimping on your diet then these might be some early signs of getting comfortable. Take a step back and think about how long it's been since the last time you went to the gym or about what you had for dinner last night because it was a restaurant that she wanted to try. Get back in the game and start getting back in the routine of going to the gym. Set some alarms or reminders on your phone. The technology is there- use it. Believe me she will notice that you're staying fit. Keeping your own body in shape will show her that you have drive and determination to get things done and taken care of. Most women like a man who knows what he wants and works hard to achieve it.

Don't Settle Just to Keep Her Happy

Remember that time when she wanted you to go out to the mall with her and she asked how you felt about shopping with her. Remember how you had a look on your face that said you didn't want to, but you told her you would and reassured her that you wanted to. Grow some balls and let her know how you feel. You have a life too. Just because you want to make sure she is happy doesn't mean you need to keep your opinion to yourself. Being honest about these types of situations is going to be better than telling a little white lie. Besides if you're concentrating so much on keeping her happy then you're more than likely going to end up being miserable. Which could end up leading to anxiety, depression, even the possibility of showing signs of being easily aggravated. Don't let this happen, because sooner or later lying about how you really feel will either become the unlikely truth or she will find out that you've been lying about it the whole time. And women like a man that they can trust so don't ruin it by keeping it to yourself. Communicate with her. She will appreciate you more in the long run.

Be Happy, Be Healthy, Be Sexy

There are kudos to be earned here and by God you need all you can get. By staying in shape and staying limber and flexible your sex life is going to be better. Let's be honest: Good sex takes a toll on the body and you can get exhausted - quick. Stay in shape and keep the romance rolling. If you can concentrate more on pleasing her because your not getting tired as fast then you're only making the sex better, for you and for her. Not only will the sex be more enjoyable but if you're building your muscles and keeping them toned then she is going to be more attracted to you. Most women like a man who has some definition.

-->

Turn Your Diet into a Dinner For Two 

 

Ask any woman how she feels about a man who can cook. Its attractive, its sexy, sometimes it just keeps them from doing the cooking. Stay away from eating out and become the health inspired chef that can give her some "Oral Orgasms." Sharing your diet with her will allow you to watch what you eat and even when you eat it and she can sit back and watch her man "whip something up in the kitchen." Don't hold back on wearing that apron either. Also keep in mind that your woman probably wont mind eating a low calorie meal either, as women tend to be more self-conscious about their weight than we are.

You can easily search for recipes that are under 500 calories and are still mouth watering and filling. Try this recipe from EatingWell.com.

Seared Steaks with Caramelized Onions & Gorgonzola

Ingredients

1. 2 tablespoons canola oil, divided
2. 2 large onions, sliced (about 4 cups)
3. 1 tablespoon brown sugar
4. 1/2 cup reduced-sodium beef broth
5. 1 tablespoon balsamic vinegar
6. 1/2 teaspoon salt, divided
7. 1/4 teaspoon freshly ground pepper
8. 1 pound beef tenderloin (filet mignon) or sirloin steak, 1-1 1/4 inches thick, trimmed and cut into 4 steaks
9. 1/4 cup crumbled Gorgonzola or blue cheese

Preparation

Heat 1 tablespoon oil in a large skillet over medium heat. Add onions and brown sugar and cook, stirring often, until the onions are very tender and golden brown, about 15 minutes. Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, 3 to 4 minutes more. Transfer the onions to a bowl; cover to keep warm. Clean and dry the pan.

Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add the steaks and cook until browned, 3 to 5 minutes. Turn them over and top with cheese. Reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, 3 to 5 minutes for medium-rare. Serve the steaks with the caramelized onions.

Nutrition

Per serving: 306 calories; 16 g fat ( 5 g sat , 7 g mono ); 81 mg cholesterol; 11 g carbohydrates; 28 g protein; 2 g fiber; 508 mg sodium; 524 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Potassium (16% dv), Iron (15% dv)

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 5 lean meat, 1 fat

Do Activities Together

Just because you're trying to be healthy and in shape doesn't mean that you have to do it alone. Include her in some fun activities that both of you can enjoy. Let her see the things that you like to do, or try some new things that neither you or her have done. There are lots of inexpensive activities that the two of you should be able to do that are healthy and fun. Take her to a lake or a beach and go swimming, or for those of you in the colder weather, take up skiing or snowboarding. There is always hiking or bike riding as well. Even a jog or a walk through the neighborhood can be enjoyable. And keep in mind that walking and talking is a great way to get to know each other on a more in-depth level.

So take what I've given you today and apply it to your daily lifestyle. Try it out for a month and see how it works for you. You'll probably be surprised. However communication is key. You cant let her get the wrong ideas. Make sure she knows that you haven't done anything wrong or that your trying to avoid her or that there isn't something else going on. Keep it honest, and remember that if it doesn't work for this relationship, it can always work for the next one.

Written by: Travis B Dellinger
 Now go take a look at the rest of our exercises for athletes and the Somanabolic Muscle Maximizer review.

Read More

How to Do Lunge Taps (Video)

Source

Lunge taps are a good variation on the regular lunge because they give you more of a workout in your hamstrings. Just remember that when you're doing a lunge tap, you don't want to come all the way up on your front foot. Keep your knee bent so your thighs are holding your weight the entire time. Here's a lunge taps video so you can get an idea how it looks:

Read More

How to Do Wide Squats (Video)

Regular squats are fantastic for building your hamstrings, quads, and glute muscles, but wide squats take it a step further. In a normal squat, your feet are about shoulder width. With a wide squat, you want to just about double that width for a wider stance. Check out this wide squats video to see how it looks:

Read More

How to Do a Dumbbell Triceps Extension (Video)

The most important part of a dumbbell triceps extension is keeping your elbows locked in close to your head. I always see beginners letting their elbows splay out, but that puts a lot of pressure on your spine. When you keep them locked in, the weight rests on your shoulders and triceps more. Also, don't hit yourself in the top of the head. Here's a dumbbell triceps extension video:

Read More

How to Do a One Arm Dumbbell Row (Video)

 
These exercises are also known as lawnmowers in the bodybuilding world, basically because when you're doing them, you use the same pull motion you would use to get a lawnmower started. One arm dumbbell rows are great for shoulder and back muscles, as well as the ubiquitous biceps and forearms. Here's a one arm dumbbell row video showing the proper form:

Read More

How to Do a Dumbbell Chest Press (Video)

The dumbbell chest press is a lot like the bench press, but gives your arms a slightly wider range of motion on the up thrust. It's a fantastic free weight workout for biceps and chests, as well as your abdominals and back, surprisingly, which are used to keep your body rigid during the press. Here's a video of the dumbbell chest press:

Read More

How to Do Push Ups (Video)

Okay, everybody knows how to do a pushup, right? Well, as with anything there is a proper form for a push up, and I definitely want to make sure all bases are covered on this blog. The big things are basically what your gym coach told you in junior high: Keep your body rigid, don't let your butt raise in the air, and don't let your hips sag downwards. Here's a push up video:

Read More

The 7 Day ELITE Daily Exercise Routine- Sunday Day 7

 Day 7 – Sunday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

Alright, I know we've worked you hard this week and you really do deserve a day off. This is why we're not going to do any tabata training, but some fun things that you should 'just be good at'. It'll ease you into and open you up to other workout possibilities that you might not have considered. For your daily exercise routine, you can pick one of the following to try and work yourself into. It does take time to do, be calm, be patient, and just work at it day by day. You can try one of these exercises every Sunday or you can also incorporate it into your after/pre workout or even before you go to bed/when you wake up.

Touch your Toes

Grab your hands behind your back

Do the Splits

Do a Handstand

If you can do all of these, then congratulations, you're better off than I am at the moment.

Read More

The 7 Day ELITE Daily Exercise Routine- Saturday Day 6

Day 6 – Saturday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We'll be using the Tabata system, so be sure to have your Tabata timer ready.

I don't know about you guys, but I love cardio. This time you guys get to pick on what you'd like to do today for your daily exercise routine. As it's a Saturday and most of you guys have it off. Some suggestions are go for a run for 30 minutes to an hour, go down to your local swimming pool and do some laps for an hour, find some stairs and run up them for an hour.

Saturday: Core and Cardio

If you'd still like to keep things quick and simple, then set your timer for 15 minutes.

We're going to do 50 jump ropes and 50 bicycle crunches. This counts as one set. Do as many sets as possible within 15 minutes. You can do it!

Once you're done, congratulations! You've survived the week. We know you're sore and stiff, but don't worry. You're going to eventually stop noticing those aches and pains and become closer to your workout goals. We do have a special bonus for tomorrow, if you feel so inclined in trying it out. Other than that, enjoy the rest of your day and we'll see you on Monday. Remember to refer back to Monday's article and try and beat your personal best.

Read More

Low Calorie Sushi Rolls to Help You Lose Weight

Sooner or later, the issue is bound to come up: You want sushi, but you're trying to keep an eye on your calorie intake. If you're trying to lose weight, a sushi dinner can be a loaded gun, especially because there are so many rolls that it can be difficult to get a fix on the exact number of calories you're getting. Here are a few of the best low calorie sushi rolls so you can have your sushi (and eat it too!).

Low Calorie Sushi – Veggie Rolls

Fresh sushi vegetables like carrot, celery, and avocado make for a low calorie treat packed with vitamins and minerals. If you're worried about the calories in sushi, go for a veggie roll and use a minimal amount of soy sauce.

Low Calorie Sushi – Rainbow Rolls

This delicious and colorful sushi roll is a staple at most sushi restaurants. It packs a slightly higher calorie payload than the veggie roll, but more than makes up for it with its nutritional content. Even with a bowl of miso soup, you can expect to stay around 425 calories with the rainbow roll.

Low Calorie Sushi – Salmon Cucumber Rolls

Salmon contains omega-3 fats which are great for your heart, and the cucumber is a refreshing low calorie vegetable that adds a delightful crunch to the roll. Try to get the plain roll instead of the spicy variation. The chili sauce used for the spicy salmnon cucumber roll contains mayonnaise that can add nearly 100 calories to this meal all by itself.

For more information, take a look at sushifaq.com, where you can find out all about the calories in sushi rolls that can help you keep the extra weight off.

Read More

The 7 Day ELITE Daily Exercise Routine- Friday Day 5

Day 5 – Friday's daily exercise routine

 

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We'll be using the Tabata system, so be sure to have your Tabata timer ready.

It's upper body time. It's almost the end of the week, but you're not there yet guys. Keep focus and you're almost home free. Remember to use light weights to get a better feel of what you're body is capable of. It can be tempting to rush through these exercises, but when dealing with weights, you want to really, really pay attention to form and not hurt yourself. Take it easy, you're not winning a race right now.

For this daily exercise routine, set your timer for 12 rounds of 50 seconds work and 10 seconds rest. You're going to repeat each exercise three times. You're going to feel tired, but remember to keep pushing it and to keep proper form. If you can only do one pull up by the time you're done, don't worry. One is better than none and you'll get better as time progresses. Keep motivated and stay strong.

Friday: Upper Body

Pull ups

Bicep Curls 

Dumbbell Press 

Dumbbell Triceps Extension 

Read More

Basic Weight Loss Tips to Help You Burn Fat

At the basic level, the goal of weight loss is to get rid of more calories than you take in. It seems like a simple solution, but if it were really that easy to do, well, none of us would be overweight! Learning how to lose weight is about figuring out what works with your own body. Too many times we run off on some fad "miracle" diet, or throw away cash on some new diet pill, without creating a comprehensive weight loss plan.

In order to lose a pound of fat, you have to burn roughly 3,500 calories. That's an excess of 3,500 calories – meaning more than you take in. So if you eat 2,000 calories per day and want to lose one pound every day, you have to burn 5,500 calories. Again, that's a simplification of the process.

To make it easier, it helps to know your basal metabolic rate, or BMR. That's the number of calories that your body burns naturally just going through its natural processes. There are calculators online that will give you a rough BMR based on your height, weight, and age, but just keep in mind that it's never going to be 100% accurate.

By combining a healthy diet with decent amount of exercise, everybody should be able to shed a few pounds without too much trouble (although some medical conditions make it harder). Check out this link for some tips for a diet that won't hurt your body.

Read More

The 7 Day ELITE Daily Exercise Routine- Thursday Day 4

  Day 4 – Thursday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

We're doing lower body for today's daily exercise routine. I hope you're ready. This exercise is going to be 12 minutes and again uses the Tabata system. Be sure to have your timers out and ready for this one. Also keep a notepad close by to record your reps as you go. Set your timer for 12 rounds of 50 seconds work and 10 seconds rest. Do each exercise three times.

Thursday: Lower Body

Wide Squat 

Lunge Tap left leg 

Lunge Tap right leg 

Fire Hydrant 

Those lunge taps are harrrrrddd! I know, but keep pushing it. Remember, you're doing this to stay fit, be healthy, and look absolutely banging by the end of the day. In the next couple of months when you look back at your score and see how much you've progressed, you're going to feel great and that's not even mentioning how amazing you'll look. Keep at it and be strong. It's only 12 minutes.

Read More

The 7 Day ELITE Daily Exercise Routine- Wednesday Day 3

 Day 3 – Wednesday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

I hope you're as excited as I am about today's daily exercise routine.

Wednesday: Core and Cardio

Set your timer for 10 minutes. Jump back and forth 50 times and then do 50 jumping jacks. That counts as one set. Do as many sets as possible within 10 minutes. It helps to have a line on your floor that you can jump over and back to help you get even jump lengths.

After those 10 minutes are up, now it's time for your core workout. Set your tabata timer for three rounds of 50 seconds work and 10 seconds rest. You're going to do one exercise today, Mountain climbers, three times. 

You should be in a pool of sweat by the time you're through. Not bad for it only being 13 minutes long. Now get out there and enjoy the rest of your day. You can also come back in the evening to do this exercise again as there's no limit to how many times you can do this routine.

Read More

The 7 Day ELITE Daily Exercise Routine- Tuesday Day 2

Day 2 – Tuesday's daily exercise routine

Due to popular request, many people have been asking for a daily exercise routine. Our routine goes as follows:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Core and Cardio

Thursday: Lower Body

Friday: Upper Body

Saturday: Core and Cardio

Sunday: Active Rest

 

In today's daily exercise routine we will be working upper body. We are using the Tabata system, so be sure to have your timer ready for action. 

 

The way our Tabata system works is that you set your timer for 50 seconds work and 10 seconds rest. You do as many reps as possible within those 50 seconds before switching to another exercise. Each exercise is considered 1 round. Today we'll be working with 12 rounds, which means it will take 12 minutes to complete four different exercises, three times through.

Tuesday - Upper Body

Push Ups 

Dumbbell Chest Press 

Dumbbell Bent Over Row 

Dumbbell Triceps Extension 

Remember to record your reps, so that you can use it next week to beat your personal best. In the beginning use a light weight, so you can gauge how much weight you should use for next week based on how you feel the next day.

Read More