An egg is one of the most complete and affordable highest quality protein source available for muscle building. It has a valuable role in providing a healthy diet specially for skinny people. Considering the biological value (BV) – which measures the protein’s quality, eggs is one of the best choices of food for building muscle due to the rapid and complete absorption rate. No other food can claim this degree of protein absorption in the body.

Why One Must Consume Egg?

The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. The egg yolk is also packed full of nutrients like Vitamin B6, B12, Vitamin A, Vitamin D all of which are crucial in aiding recovery of muscle.

Muscle Gain and Weight Maintenance

Egg whites are one of best recommended source of protein for anyone looking to build muscle. The high-quality protein in eggs helps you to feel fuller longer and stay energized maintaining a healthy weight. A whole egg has the biological value (BV) of 100. Eggs make one of the best choices of food for building muscle because nearly all of the protein in the egg will be digested and utilized – over 95% of it. No other food can claim this degree of protein absorption in the body.

One study from Texas A&M (College Station) found that subjects who ate three whole eggs per day for 12 weeks while weight training almost doubled their muscle mass gains and more than doubled their strength gains, compared to those who ate no more than one egg per day.

Muscle Strength and Muscle-loss Prevention

Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults. The egg yolk contains vitamin b12, which is necessary for fat breakdown and muscle development. Other minerals include riboflavin, folate, vitamins B6, D, E, and iron, phosphorus and zinc contribute to build strong bone.

Brain Function, Eye Health and Hormone Production

• Choline also aids the brain function of adults by maintaining the structure of brain cell membranes and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
• Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.
• Whole eggs are a great source of omega-3 fatty acids, aid in joint inflammation and increase hormone production.

How Many Eggs Should One Consume a Day?

Eggs can be a regular part of a well-balanced diet and lifestyle plan. The American Heart Association also recommends restricting the number of eggs we consume to four per week for healthy individuals and two per week for those who have heart disease problems or a family history of the same.

Where do Bodybuilders Fit into that Equation?

Eggs are pretty incredible, especially for the bodybuilder. Are you setting yourself up for heart disease later in life by including eggs in your muscle building diet? Should you be limiting your intake to no more than four per week, or, as some muscle gurus advise, should you banish the egg yolk entirely while downing great numbers of egg whites? Moreover eggs are loaded with cholesterol, containing about 220 milligrams per egg yolk. The question is, is this harmful to the bodybuilder?

Bodybuilders work hard at gym. Its really common among bodybuilders to take dozens of eggs. Searching few most populer bodybuilding forums thread about egg consumption, it can be summerized that for safety issue most bodybuilders consume 1 whole egg with 3 to 4 egg whites daily. Scott Diedrichs of Bodybuilding.com suggests consuming six egg whites and two egg yolks each morning, for a total of 26.5 grams of protein. You can also spread out your egg intake throughout the day.

As far as protein is concerned, eggs are the kings providing 6 grams of protein. Since the egg yolk is the source of healthy fat and some of the essential amino acids, it’s necessary to include yolk in whole egg/egg white mix to achieve the optimal ratio of nutrition.  In addition to its nutritive value, eggs are inexpensive, delicious and easy to prepare. They should be an integral part of any weight gain or muscle building diet.

Everyone is familiar with push-ups, its a basic movment we learn as kids in school, a good one for building strength and endurance especially for the upper body. Push-ups and its variations can easily incorporate with ones weight gain or muscle building program.

While many people do push ups, its rarely done in the right way, so the first thing we need to learn is the proper form of doing push-ups, once its done, you can build up the number of push-ups needed.

Regular Push ups

As the name suggests, this is the very basic form of push ups. If you still are having hard time performing basic regular push ups, then you have to start with bent knees push up for awhile till you have enough strength to do this.

How to Properly Perform Push-ups:

5 Push Up Variations you Need to Master

There are many push-ups variation that can increase intensity and focus and target different muscles groups, combining these push-ups with your workouts, can result even in a greater results.

For example, close-grip push-up works for triceps more then pectorials muscle. Hence, integreting push-up variation to your workout routine you will get spectecular upperbody at home without any weight.

Incline Push Up

This variation emphasizes use of the sternal fibers (Lower) of your pecs. Your sternal fibers run from your shoulder to your breastbone.

Begin with the standard push up position with a platform or stepping box directly in front of you and perform the push ups .The only difference here is that your hands will be on a higher platform than your body, everything else remain the same as  basic push ups.

Decline Push Up

While incline pushups focus on your sternal fibers, decline pushups primarily emphasize the clavicular fibers of your pectorals. These fibers also start in the shoulder but attach into your collarbone instead of your breastbone.

To perform, place your feet onto the one-foot tall block and straighten out your body with your hands on the floor. Support your legs with your toes while placing your shoulders directly on top of your hands. Now, push your body off of the floor by pushing against the floor with your hands. Once your arms are fully straight, you can lower your body back to the floor.

Wide Grip Push Up

This variation is performed exactly like the basic push up, except arms are position wider than shoulders width, just like bench press, this takes lots of loads off the triceps and put more load on the chest muscles bringing on the outer Pecs, it’s a little harder than normal push ups and may put some pressures on the shoulders and elbow joints, so you need to be careful doing it.

Close Grip or Diamond Push Up

This variation fully activates the triceps, while also providing good muscle stimulation for the anterior shoulder, chest & some of the smaller muscles of the back & abs.

This performed similar to basic push up, except hands are positioned close together under the middle chest, just like close grip bench press, this takes lots of loads from the chest and put more load on the triceps. Also while lowering yourself close to the floor you have to keep your elbows close to your sides, to focus more on the triceps.

Shoulder Press Push Up

This is a great variation of shoulder press instead of using dumbbells or a barbell. This is a great body weight exercise for developing deltroid.

Start the exercise in the ‘A’ position shown. Bend your elbows til your nose is cose to the ground, then push back to the top. You make the exercise more difficult by elevating your feet. The higher your feet, the harder it is.

The push up is a great compound exercise for the upper body which can be tailored to fit everyone’s needs. Regardless of how strong or how fit you are your will be able to a push up of some description and, with time and effort, develop your upper body for greater strength, definition and a higher degree of functional fitness.

Image courtesy: http://www.ibodz.com/

Tension builds muscle size- the more, the better. The only way you will get cannonball arms, boa constrictor back, washboard abs, or tree trunk legs is if you push your muscles to the max and then push them some more. Choose exercise that isolate and stress your muscles, and then turn on the juice.

Tension causes small-muscle injuries that the body repairs by laying down new proteins. Also, tension draws amino acids—the chemical that make new protein—into the muscles and make them grow. High intensity workouts also turn on anabolic hormones—such as growth hormone, insulin, and testosterone—to go into overdrive and trigger muscles to make new protein. You will be amazed at how fast your muscles grow when you combine high-tension workouts with plenty of protein, calories, rest and muscle building supplements.

Lift one more pound or Do one more rep

Muscles grow when you overload them because they don’t like stress. When you work them hard during a bodybuilding workout, they lay down new proteins because larger muscles are hard to stress.

Muscles get used to stress quickly. If you do the same old workout every time you go to the gym, your muscles grow have no further need to make new muscles tissue. They will continue to get bigger only if you continually stress them more and more.

Increasing muscle strength and size takes time. You can’t expect to go from a novice to a bodybuilding champion overnight. Rather, it takes a series of adoptions: you stress the muscles and they get larger; you stress them more, and they get even larger; and so on. Your goals should be to make a series of small gains. Every workout, try to lift just one more pound or do one more rep than you did before. If you continually try to do just a little more than before, you will make gains.

Bodybuilders have six proven overload methods for making muscles grow: assisted rep, negative, drop sets, super sets, unilateral training and isolated movements on the power rack. Use them and you will get super muscle mass and definition.

Assisted reps: “the magic fingers”

Having a spotter help you with those last few, difficult reps is one of the easiest ways to get a high-tension workout. You can use this technique with any exercise. As the exercise gets difficult, have the spotter give you just enough assistance to finish the set.  Don’t give up during a difficult set. If you continue to push hard, you will need surprisingly little help from your spotter. That’s why they call it the magic fingers: the weight goes up with minimal assistance from the spotter; often only a finger on the bar will make it move. Assisted reps help you to produce maximum muscle tension and get the most from your workout.

Negative (Plyometrics)

Negative or eccentric muscle contractions create more muscle tension than any other form of exercise. During conventional weight lifts, such as a bench press or squat, you can lower more weight than you can push during the lift. You create more muscle tension by contracting the muscles eccentrically (lowering the weight) than contracting them concentrically (pushing the weight). Bodybuilders call eccentric exercises negatives.

You can do negatives fir almost all exercise. There are two basic ways to use this technique:

1. Use more weight than you normally use. Lower the weight under control and then have a spotter help you raise the weight to the starting position.
2. Use a normal weight, but lower the weight slowly into the pushing position. For example, when doing dumbbell bench negatives, lower the dumbbells to your chest slowly, and then push them back to the starting position quickly.

Drop sets

Do as many reps of an exercise as you can. Then, immediately drop the weight by 10 to 15 percent and try to squeeze out a few more reps. Keep going until you can’t do any reps. This technique is a killer but a tremendous muscle builder.

“Training down the rack” is a similar high-tension training method. Choose dumbbells heavy enough so that you can only complete five reps of the exercise. Take a 30 second rest and then move to the next-lightest set of dumbbells and do as many reps as you can. Rest 30 seconds and move to the next set of dumbbells. Continue down the rack until you can’t complete any more reps or you run out of dumbbells.

Super sets

This technique involves decreasing the resting time between sets. Many bodybuilders combine two or more exercises, doing either complementary exercises—such as dumbbell bench press and flies – or antagonistic exercise—such a leg extensions and leg curls. Your rest intervals between exercises should not exceed 30 seconds.

Some experts have criticized this technique because it cut down on the amount of weight you can use during each set. However, others say that it increases the overall muscle tension, which promotes growth.

Read more details about superset workout.

Unilateral training

Unilateral training—working out one side of the body at a time—is an effective overload method for building muscle mass and strength. Unilateral training takes more time than training both sides of the body at once, but it has some advantages that will make it a worthwhile alternate training method:

• Unilateral training helps isolate muscle much better than training both sides of the body at once.
• Unilateral training increases muscle blood flow better than bilateral training does. Muscle blood flow can be at least 50 to 100 percent greater during bilateral training. The greater blood flow, the more muscle-building amino acids you deliver to the working muscle.
• Unilateral training improves muscle symmetry. Use this technique to correct strength or mass differences between limbs.
• Unilateral training increases the strength of the inactive side. This is a little-known fact of neurophysiology. For example, if you do knee extension with your right legs, your left leg gets a small training effect—without doing anything. Granted, the gains are minimal, but they exist.

Isolated movements on the power rack

The power rack is great for overloading your muscles and helping you overcome sticking points in your lifts. Is can often get you over the hump when gains are difficult and allow you to use more weight tha is possible during unassisted exercise.

Use the rack during isolated parts of lifts; you can often handle more weight than during the regular exercise. For example, do power-rack bench presses with the bar set close to the lockout position. Do your lifts to failure on the rack. You will use much more weight than you ever could doing the entire lift, doing partial power rack lift will create more muscle tension and build larger muscle. The power rack is effective fir creating muscle-building tension during bench presses, inclines, squats, dead lifts, high pulls and curls. You can do many of these same power-rack exercises on a smith machine. This machine includes a bar attached to a track that allows isolated or full-range-of-motion exercise.

Final words. Overload techniques, although useful for stimulating new growth and increasing intensity, can very easily lead a natural physique into a state of overtraining. Listen to your body and its responses to these training methods to ensure that overtraining and its deleterious effects do not occur which may affect your training in subsequent sessions. Choose your methods wisely and ensure you adhere to the principle of progressive overload.

Wouldn’t it be great if there was a safe and natural way to build more muscle in a shorter period of time? In this day and age of exercise gimmicks and quick fix solutions, most smart trainees would be skeptical if they heard such a claim. But guess what? Such an “animal” really does exist.

No, it’s not a drug. It’s not some miracle supplement, either. Nor is it a newfangled piece of workout machinery. If you’ve been training seriously for any length of time, it’s something you’re probably already familiar with, but haven’t fully exploited to the maximum degree. What is this method for building more muscle in less time? Surprise, surprise; it’s called supersetting!

Even if you’ve used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Just in case you’re not familiar with supersets, let me start from the beginning and explain the difference between a conventional set and a superset.

Supersets 101

Conventional weight training is done using “straight sets.” A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a rest interval of one to three minutes. A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between exercises. Supersets are an excellent technique for muscular hypertrophy, especially if you are short on time. Not all types of supersets are ideal for building maximal strength, however. Let me explain why…

When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle on the second exercise in each superset pair. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don’t allow you to use maximal weights, they are not always well-suited to building strength. However, supersets are always a great body building or hypertrophy technique.

You don’t see powerlifters doing supersets as often as the bodybuilders use them. In fact, strength athletes usually do the opposite; they take longer rest intervals (sometimes as long as 3-5 minutes) between sets so they can recuperate as much as possible before the next set. After a between-set recovery period of at least 3 minutes, you can attack the next set with maximum strength. If you are still fatigued from the previous set and you start another set too soon, you won’t be able to lift as much weight.

3 Major Benefits of Supersets

There are three primary advantages supersets have over conventional straight sets:

1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it’s probably safe to assume that you wouldn’t mind getting equal or better results in a shorter period of time. By eliminating the rest intervals between sets (when you would normally be doing nothing), you can finish your workout in as little as half the time (or you can do more volume in the same time).

2. Supersets increase intensity. Usually when you think of high intensity muscle building techniques, you think of forced reps, descending sets, and negative-emphasis reps. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work and represents an overload to your body — especially if you’re used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle.

3. Supersets can allow you to work around an injury or decrease joint stress. I stumbled onto the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a fairly decent squatter at a young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg muscle without putting so much stress on my lower back. Because I could no longer squat more than 275-315 lbs. without high risk of re-injuring my back, I started doing supersets and higher reps out of necessity. After a relatively brief period training with supersets, my quads quickly grew to become my best body part.

With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. When you do supersets, you can’t lift as much weight (especially on the second exercise), because you are not recovering completely between exercises. However, with a superset, you can still overload a muscle with a lighter weight in a way that produces muscle growth, because the work density is higher. By not training with max poundages all the time, this decreases joint stress and often allows you to work around injuries.

View Next Page –> (primary categories of supersets)

]]> http://skinny2hunk.com/training/training-basics/superset-workouts-a-technique-to-gain-more-muscle-in-less-time/feed/ 0 http://skinny2hunk.com/workout-routine-2/celebs-routine/bollywood-star-hrithik-roshan-expressed-about-his-new-transforms-with-kris-gethin/?utm_source=rss&utm_medium=rss&utm_campaign=bollywood-star-hrithik-roshan-expressed-about-his-new-transforms-with-kris-gethin http://skinny2hunk.com/workout-routine-2/celebs-routine/bollywood-star-hrithik-roshan-expressed-about-his-new-transforms-with-kris-gethin/#comments Sat, 21 Jan 2012 20:48:23 +0000 Ironlifter http://skinny2hunk.com/?p=886

Hrithik Roshan did everything possible in order to make his physique wonderful and muscular for Krrish sequel that he has hired the much expensive physical trainer from the US. Previously Hrithik was on bed rest when he got injured on the sets of Agneepath, his upcoming movie. A few days back, he again got injured now on the sets of Krrish’s sequel.

He was in need of the physical trainer, thus his need was fulfilled with the trainer Kris Gethin, editor in chief of the popular online fitness site Bodybuilding.com. This is what happened that Kris came to Mumbai in September for Mr. Olympia contest and he then bumped into Hrikthk Roshan through a common pal in Mumbai, as Hrithik was in need of the expert trainer, Kris suited the job well.

The body building process, Kris uses is called DTP. Hrithik is being trained under this process. Roshan is paying Kris Rs. 20 lakhs per month for his service and he and his wife Maraica Johnson has been provided a lush apartment in Juhu.

Few days ago an interview article written by Jeff O’Connell, was published in Bodybuilding.com, where Hrithik stated about  his new transformation journey with Kris.

What caused you to first seek out Kris Gethin?

It’s the initiative I had to take. I had to make a change in my life. I was living off the myth of being the fittest guy, because that is what I’ve become symbolic for in my country, in my news, my career.

The past year has taken its toll on my time and my state of mind. I just let myself go. I eventually ended up with a double slipped disc in my back. I was lying supine on my bed for months and feeding off all the love of my family in the form of brownies and cupcakes, chocolate and all that. Everyone kept sending it because I was sick.

Eventually, when I got up, I had a 36-1/2-inch waist. I was suffering from blood pressure, high and low: one day high, one day low.

I didn’t know what was going on. I am slated to begin my father’s movie, in which I play a superhero. It’s part II in a series. I called for my superhero jacket, the Krrish Jacket and I couldn’t get that on. I couldn’t get it on and I was like, ‘I’m not meant to play this right now. I’m not the guy who is worthy enough to play a superhero. I need to get myself worthy enough. I need to make a change.’

That’s when I decided to search for help. I was smoking 3 packs a day. I have been smoking for the last 2 1/2 years now; everything was just going the wrong way. I knew that if I don’t put a stop to it now, it’s going to take over my life. That’s going to be my downfall.

I searched the whole world for help. I went on the net. I Googled. I spoke to friends, and fortunately for me, there was the Sheru Classic, being held in Mumbai (9-25-11). A lot of the major bodybuilders came, and Kris [Gethin] himself was down here. Through all the feedback I got, his name was the only name that kept popping up in every conversation.

I understood that he must be good, and I got a hold of his book. I read his book. I was very impressed. I saw some potential there. Also perhaps it was a sign from God that his name was Kris and I was training for Krrish, which is the name of my people’s hero. I figured we might as well try this out.

The rest is history. He came down here. He didn’t know from Adam who I was, and neither did he care. All he cared about was if I was committed enough before he came down to Mumbai. Once he was satisfied, that was it, that’s how we joined.

When you first sat down with him, what did you tell him your goals were? Did you just want to lose the gut you developed, or did you actually want to get big and superhero-esque? What was the program?

I’d done that before in my life. I’d gotten into the best shape. I’d go back to all the wrong ways, eating chocolates and letting myself go. I knew that this wasn’t just getting into shape for a character. This was something I wanted; it had to be a lifestyle change. It had to be something that would last me all my life. That’s what I told [Kris].

My mission is to make a lifestyle change. I want to wake-up every morning of my life and feel healthy, feel like I want to live, feel like my body is serving me well and I am serving it well.

You do a lot of your own stunts in your movies. Did you guys emphasize functional training as well as muscle-building techniques?

We incorporated a lot of CrossFit sessions because I have to be in athletic condition, which will also help me from getting injured. We’ve incorporated a lot of CrossFit, along with the weight training. A lot of cardio work, CrossFit and weight training.

You’ve had some difficulties with back and knee injuries, perhaps from your stunt work in the past. Was it tricky to navigate and work around that stuff?

I’m all damaged goods here. Just put me back piece by piece. I’ve just completed my transformation and I look at myself and I am amazed that something like this is possible. It was a 12-week transformation, but we completed it in 10 weeks.

I’m just amazed at the possibilities of the human body, and how easy it was. There was no sacrifice. Everything just flowed. I was loving my meals. They were nutritious as well as tasty. I don’t think I can go back to normal (if I can say normal) kind of food again, where it’s just about taste and not about nutrition. There’s a double delicate, with the taste as well as the nutrition and it is all great food.

I’m eager and almost desperate to make people aware of what all is possible. People need to get educated where all this is concerned. There’s just this scarcity of information. People are just lost and here is the best help that exists on the planet. I am living proof of that.

I think the notion that healthy eating is unappetizing is such a misnomer; it tastes much better than what you’re used to.

It’s such a misnomer; it’s so sad. I wouldn’t have wanted to believe that 12 weeks ago. I wouldn’t have believed it until I tasted the food and actually was made to go do this. Right now it is a revelation. What were we doing? What were we thinking? Now I look at people when I pass the supermarket. I look at the food and I look at what people are buying and there are healthy options all around. And they were around in my pre-transformation days. I didn’t know about them. I didn’t know about the concoctions that were possible.

Can you give a few examples of the kind of meals you started eating once Kris changed your diet around? Maybe a sample breakfast, lunch and dinner that was healthy for you?

There were a lot of changes in the plan as we saw my body progress. It mainly consisted of about 100 grams of meat, there were some fibrous carbs, like broccoli, sprouts and spinach, a cup of rice or pasta, some really great flavoring. That made up my staple foods for the day. But, now that the transformation is over and I can go back, because I’m not dieting anymore; the world is open to me.

I’m having pancakes with sugar-free syrup, which is made with a protein powder. It’s the best-tasting pancake in the world. I’m having the banana split with protein powder and yogurt. The possibilities and the list are really long. There are meatballs with ketchup if I want to do that.

There are all kinds of things, pasta, rice; I’m having seven egg whites with two yolks and two slices of toast. Does this sound like the type of person who is on a diet? No. Anyone can survive on this. It’s amazing.

Of course, I did go through a week or two of deprivation, which was necessary because I had to diet down to get the kind of look I wanted. We went that way for two weeks, but now that it’s over … it never gets over. This is for life.

I’m going to stay on my nutrition, depending on the way I want to go. I have the control now. It’s really an empowering feeling.

Do you have any of the stats? How much did you lose?

After 10 weeks training with Kris Gethin, I went from a 36 1/2-inch waist to 30 inches. He lost 10 kilos, or about 22 pounds.

“When people look at my picture, they think I look bigger now. The illusion makes me look like The Hulk.”

You took some supplements. Did that help you, give you an extra edge?

I think everything Kris told me helped. I just followed his instructions and waited for the results. There was a lot of protein powders and glutamine, multivitamins, but there was nothing more than the stock vitamins athletes take.

You won’t be working with Kris [Gethin] indefinitely. Do you feel like you’ve mastered it enough that you can now take those lessons and continue the path you’ve chosen for yourself?

Yes, I can, though right now I’m not going to let Kris go. I’m making him stay back for 10 more weeks. We’re getting on to another transformation, a muscle-building transformation. My after picture turns into my before picture.

I feel very empowered already to take over the reins of my own nutrition plan and share it. Of course, Kris will always be there.

Despite being a movie star, you were headed down a pretty unhealthy path recently. Looking back, in 10 weeks you really changed the entire trajectory of your life, your body. What would you say to other people who think they can’t do it or that it’s going to take forever? What words of encouragement might you offer?

That’s just because they have not been educated. They don’t have the information or have not seen the examples. Whatever examples they’ve seen seem so far away. You see it in a book or you see pictures and you don’t really connect with it as much as you would if it was your brother or your friend who had gone through that.

I have the power now. I have the platform. My fans feel real close to me. I’m hoping that when I propagate this and I tell them, try to educate them, they will listen to me and realize this is far too easy.

We’ve been living in a kind of Matrix with all the subsidized foods and the fast-food culture. We just got lost. The youth needs to really be re-conditioned, re-wired about what is good, what is bad and what is possible. That’s the only way to help at least my country get healthier.

If you’re not in the athletic world and you’re just one of the guys out there, you just eat what you’re fed. You have no control. You have no education.

I feel responsible now. I feel it’s my duty to educate people.

One of the most intimidating lead actors in the movies nowadays is Jason Statham. His air of superiority is not really because of his brawling type of action or his gritty British accent, but mainly due to his ripped, well-built body.

Jason Statham’s own personal trainer, Logan Hood, is a former Navy SEAL himself and was also one of the guys who got the crew for the film 300 in such great shape.

His trainer takes a no B.S. approach to his training and diet philosophy with Jason Statham admitting that there’s no place to hide when working out with him.

Jason Statham’s Workout Plan

Jason Statham always wants his own workout to be extreme and brutal while strongly emphasizing the use of bodyweight training over machines. Interval Based Training is the foundation behind Jason Statham’s training routine.  He used super intense workouts that would explode his heart rate to achieve the maximum fat loss possible. Jason Statham and Logan Hood both used big bodyweight core movements such as the squat, deadlift, push-up and pull-ups for the basis of their training. They also used pushing and pulling supersets interwoven with their big core movements.

Each workout is started by a ten-minute warm-up, preferably something that’s low impact and involves almost all the primary muscle groups of the body. In his case, the workout involved using a rowing machine. Unfortunately, this is only the easy part, and the hardships would come at a later time.

Up next is medium intensity training. This part includes heavy lifting mixed with various compound movements including deadlifts, power cleans and front squats, among others. After this, you can also do interval training, which is the hardest part of the Jason Statham workout. This will surely wear you down, because it tests the limits of your body. This also uses a variety of exercises, but it doesn’t make things easier. It targets different parts of your body, but the punishment is enough to make you tired as a whole.

]]> http://skinny2hunk.com/workout-routine-2/jason-stathams-workout-routine-snapshot/feed/ 0 http://skinny2hunk.com/training/pushups-for-women/?utm_source=rss&utm_medium=rss&utm_campaign=pushups-for-women http://skinny2hunk.com/training/pushups-for-women/#comments Fri, 13 Jan 2012 13:45:16 +0000 Ironlifter http://skinny2hunk.com/?p=870

Ladies, are you looking for sculpted beautiful feminine looking arms, toned shoulders and chests- even you are not joining to a gym ? In home or gym, pushup may be the best exercise for you because pushups not only strengthen your chest. This compound exercise will also shape your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help give your BOOBIES a little lift. Really, could you ask anything more of a single exercise?

Michelle Trapp, certified personal trainer from Gold’s gym shows how to do pushup using perfect form.

Here’s a summary of the main points for perfect push ups.

• Hands should be shoulder width or wider than shoulder width apart, with hands directly under your shoulders. Engage your upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down. Pause, then push back to the starting position. Keep your core braced the entire time.
• Avoid using the rest of your body to help you fight up. A good tip is to imagine you’re pushing the floor away from you, instead of rising from it.
• You don’t need to do them fast: in fact slower requires more strength and control than power. Go your own pace: speed comes later on.
• If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.

So what are you waiting for? Get to work!

Usually women are never satisfied when looking in the mirror. Either they find themselves too tall or too short, too fat or too skinny and the list can go on till forever. Some genetically inherited things cannot be changed, but the right clothes can do wonders. If you belong to the skinnier category, don’t worry, we’ve prepared some fashion tips for skinny girls to achieve a confident, gorgeous result when looking in the mirror.

Right Cut

You need to create curves where you want them. You can dare to wear very tight close cuts or longer, bigger cuts to make you look wider. If you are a size 6 or 8 there are affordable brands out there that specialise in slim sizes and do some very feminine pieces.

Go for baby-doll style clothes. These trendy items add more curves and soft lines to your silhouette. Baby-doll style clothes make you appear fuller and optically make you look shorter. Don’t be afraid to use lively colors and printed fabrics. They draw away the attention from the body shape itself. However don’t exaggerate, it is better to avoid prominent, striking patterns and designs.

Boot cut jeans and Wide trousers. A low cut waist is ideal for creating curves. Boot cuts make your buttocks round, and the new flared jeans are tight-fitting but flare out at the ankles, so they flatter skinny bodies more than other types of jeans like skinnies which can just end up making you look skinnier.

Right Colors

Current fashion is geared towards women who are thin and happy in their skin. Don’t be shy about wearing bright colors: dare to wear red or yellow if you have the right coloring. If you want to look wider, wear neutral/light colors and play with contrast. For example wear light tops and dark bottoms or vice versa. Prints look great on you, so go for big motifs.

No vertical stripes. If you like striped clothes, you better opt for horizontal lines, then the vertical ones. These patterns are one of the trickiest designs that you can play with. Horizontal lines and patterns can add curves to your body.

Plain white or colored shirts can be dressed up or down for all occasions. Tuck into your trousers or into a straight skirt to create volume, or accessories with a little pearl necklace to add roundness for a girly look.

Right Fabrics

Thick fabrics, soft and flexible knits suit you. Always play with contrast, for example team a silk blouse with jeans or a plain cotton tee shirt with linen trousers or a satin skirt.

Opt for layered clothing to fill out your figure. Layered clothes will optically add fullness to your body and at the same time will smartly emphasize your womanly shapes. Put on a trendy shrug, a denim vest or jacket over tight t-shirts to create your original style.

Wear chunky clothes. Besides the fact that they are so comfy and keep you warm, these fabrics add more shape to your look and in the meantime create the illusion of fullness. Knit shirt-dresses, often made of acrylic or heavy cotton blends, can also help you look curvier.

Boost your flat bust with ruffle. Look for dresses and tops that feature gathering, pleats, twists, knots, and/or ruching at the bodice. Draping at the neckline of a top, sweater or dress can be a very flattering style for small-busted figures. Wear tops and dresses with ruffled necklines. A little ruffle can do wonders for a flat chest.

Right Accessories

With the right accessories you can highlight your strengths – your slim figure, elegant neck and lean legs. Accessories can add volume by playing with horizontal lines.

Belts

If you have no waist, go for wide belts in bright colours. If your waist is small, try out some beautiful original belts.

Scarves and high cowl-neck tops

Scarves and shawls suit you well because they add volume and divert attention away from your figure. If you have very thin arms, wear a little scarf knotted around your neck rather than contrasting a thick shawl with thin arms. A smartly chosen scarf or a high cowl-neck blouse can hide a longer neck very smartly and will add some personal touch to your style.

Big bracelets

Wooden or metal bangles add curves! Wear several on your wrist to jazz up a dull outfit or give it an ethnic look. If your wrists are really tiny, bangles give an illusion of volume and of softness. Be careful not to go too bling, though!

Footwear for Skinny Legs

Skinny girls should prefer lower heels and Dark colored boots. Boots are generally long and they will disguise the skinny legs under your skirt. At the same time, be sure that you avoid heavy shoes. Heavy shoes will make your legs look even thinner. Instead, wear the shoes which are light weight. The color will add weight to your legs and draw attention away from bony knees.

Avoid 

T-shirts with very short sleeves

If you have very thin arms, they’re not very flattering. Women with lean figure should avoid sleeveless tops as the appearance of shoulders are more thin. Go for ¾ length or long sleeves. Don’t do spaghetti straps if your shoulders are bony.

 

Never opt for skinny jeans or sleeveless t-shirts. They are definitely make you appear skinnier.

Slight V necks

These are too pointy for you. They enhance the vertical line of your figure. Round or square necks are better. Also avoid long jewellery, but go for V neck jumpers over bare skin or a white tee.

Flared mini skirts

These can make your legs look even skinnier than they already are. If you like light skirts, go for long ones that flatter you more. Wear mid calf skirts with the hem that stops at the shapeliest part of your calf. When choosing shorts, go for short ones and avoid wide leg ones as they make your legs look like a pair of sticks.

Skinny jeans or super-tight pants

Extra-fitted jeans are not meant for your body type. Instead wear straight cut denim, parallel fit jeans or trousers with a tight flare at the bottom.

With the above useful tips, you will have less problems in choosing the best outfits to match your body type. Keep in mind, nobody is perfect, not even the supermodels and by applying some small tricks, you can feel more comfortable in your own skin and also gain some admiring glances. Don’t be afraid to experiment and play with textures, colors and designs to find those pieces of clothes that suit you best and give you confidence.

The first thing that comes to our mind when we think about exercise and workout sessions are sets of endurance and weight training to help us get that “perfect figure” that we all crave for.

But, gym sessions and workout routines are much more than that. A perfect exercise routine is the combined effect of hygiene, nutrition and other pre-workout guidelines. To make your fitness program successful and efficient, you should ensure that you follow the right process. The following simple “Dos and Don’ts” will help you to get the most out of your gym sessions and help you in the process of leading a healthy and fit life.

DO Check Your Vitals

Although you may deem this as “not necessary”, but checking your physiological vitals is extremely important prior to any form of exercise. A quick check of your blood pressure, pulse rate and resting heart rate will ensure a smooth exercise regime.

DO Watch What You Eat

Diet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.

• What to eat: Prior to working out (15 minutes to half an hour), do consume apples, bananas and oatmeal particularly if you are training for more than an hour. Being low in glycemic index, these foods help to fuel and energize your muscles for a longer time. However, do not stuff yourself just minutes before your exercise session. The ideal pre-exercise meal should be around 2 hours before exercise.
• What not to eat: Don’t take foods that are high in protein and fat levels as they take a longer time to digest. On the contrary, your workout capacity will be reduced as this type of fuel draws oxygen and energy delivering blood from your exercising muscles to your stomach. Trust us; the last thing you would want during your exercise sessions is stomach cramps caused by the ingestion of a heavy diet of proteins and fats.

DO Wear Loose Fitting Clothes

It is true that looking good and trendy helps to stay motivated and confident while exercising. However, do not wear extremely tight garments that not only restrict your free movements but also the proper supply of oxygen containing blood to your exercising muscles. There are a variety of options to choose from but select a variety that breathes well, dries fast and maintains its shape without stretching.

DO Maintain Hygiene

Exercise and hygiene should always be regarded as synonymous to each other. Perhaps, one of the most important factors to check and ensure before exercising is that personal hygiene is maintained at all times. Take a shower after each workout, and keep a clean towel at hand to wipe off exercise sweat and prevent the spread of germs.

DO Start Off Moderately

Work your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn’t do either, so build up from a moderate beginning.

DON’T Over-Exercise

For maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.

DO Warm Up and Cool Down

A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury. Run on a treadmill, perform flexibility movements or jog a while in order to engage all your muscle fibers before exercising. The basic idea is to prepare the involved muscles physiologically and psychologically so that you do not end up causing injury to these muscles or overstretching them.

Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It’ll make you feel better immediately after the workout, and the next morning.

DO Proper Relaxation

Don’t hit the gym or attempt any kind of high-intensity exercise if you are not properly relaxed or are stressed out due to some reason. The key to a successful workout session is the combined interaction of mind and body. Detach yourself from your regular mundane work pressures or unpleasant thoughts and try to invoke a sense of inner peace and relaxation through meditative techniques, music or even guided imagery. You can also practice gradual breathing exercises to divert your mind from worldly matters and focus on your health and fitness.

DO Stretch

Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.

DON’T Push an Injury

Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things — pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.

DO Consult a Trainer

If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.

DON’T Get Bored

Don’t get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.

DO Find a Workout Partner

If motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.

DON’T Lose Concentration

Preoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.

DON’T Dehydrate Yourself

When exercising, the body needs four to eight ounces of water every 20 minutes to replace water loss. If you become thirsty during a workout, you’ve already passed out of a “safe” stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.

DO Have Fun!

The benefits to working out don’t pay off if you don’t enjoy yourself. This isn’t an excuse for not exercising, as it’s still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.

Motivation and inspiration are hot key drivers that will cause you to stay fit for the long term in this bodybuilding game and they both work hand in hand together.

• Motivation — Usually comes in short bursts and will give you an unforeseen energy rush
• Inspiration — Often the key driver for that motivation and can actually cause multiple bursts of inspiration over a period of time.

Followings are some incredible collection of Motivational Picture including Fitness Quotes and Quotations for you to enjoy. I hope these amazing Fitness Quotes will inspire and motivate you to a healthier, happier life!