Bodybuilding Workout-Ready for the Beach

Pumping the Arm's for the Summer Beach Look

Does Bodyfat Play a Role?

Bodybydoug-

     Do you understand the dilemma? Obtaining the ideal Body-Image still lies and will always lie in the old adage, "20% in the gym and 80% in the kitchen. 

     If your arm routine has grown stale, the following are two routines that can stimulate new growth and make the veins in the arm pop.

     So what does Bodyfat Percentage have to do with solid muscular arms?

     Fat cells don't just disappear, {unless they are surgically removed}, they shrink. If the percentage of Bodyfat is too high fat stored between the muscle and the skin will still be able to alter your overall appearance. 

    With a Bodyfat percentage down between 8 to 10% the garbage between the muscle and the skin will be too insignificant to cause you any real visual problems.

     To get the most out of these arm workouts you will need to go for high sets with high reps. Pumping the blood into the arms for the beastmode look. The pump like any other pump is only temporary, but the effects of strength and growth will last.

     If you want to look intimidating on the beach or at the pool party this summer then lift to add muscle, but remember to get the Bodyfat down.

Workout # 1-

Chinups- with the palm facing in do 5 to 7 sets of  bodyweight chin ups to failure. If you are unable to lift your bodyweight most gym have a chinning machine that can take some of the body weight off you. The back will get involved but concentrate on the bicep.

Dips- perform on parallel bars with body weight. 5 to 7 sets to failure. Again the same machine mentioned above allows you to do dips. Using the parallel bars is much safer on the shoulder joints.

Ez Bar Curls-supersetted with Skullcrusher- 

        4 sets@ 10 reps

Dumbbell Hammer Curls-supersetted with Tricep Pushdowns-

        4 sets@ 10 reps----for the pushdowns face away from the weight stack and lean your upper body forward to engage more of the triceps long head muscle.

{to superset you do the exercises together, first one and then the other}

     Both of these workouts will need you showing up with the right mindset. Use weight heavy enough to get the best pump possible, but at the same time light enough to do the required number of reps involved. Test yourself but don't go too light or all you will do is cheat yourself.

Workout # 2

Perform with either Dumbbells or Ez Curl Bar

Standing Curls and Skullcrusher- Start by doing 15 reps of both, then 14 reps, then 13 reps, etc. until 5 reps. and then cycle back up to 15 or 20 reps. {should take a while}.

    Ok stud muffin....break out the speedo and hit the beach running. Best of Luck.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybuildingsolutions.com

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me
Let's Talk.

Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


http://www.bodybuildingsolutions.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

• 
  

• • 
    

Bodybuilding-In Depth with Chest Development

Bodybuilding and Chest Development-

http://www.bodybuildingsolutions101.com

Bodybydoug-

     Just the facts.

 The chest is said to be one muscle divided into three segments.

 For bodybuilding we concentrate on the upper, middle and lower chest. 

The actual fact is the chest is comprised of two muscles, the pectoralis major and minor.

 Facts aside both muscle groups of the chest must be worked in unison with each other.

 If not the resulting effect will be a chest that may be muscular but will be unsymmetrical and oddly shaped.   

     As with an bodybuilding routine it's important to listen to your body and observe the changes that are occurring.

 We are different in our own development and not everyone responds well to the basic bench press. 

After several months of bodybuilding you should be able to see things that need to be improved upon and twitch your routine accordingly. 

Most pros in bodybuilding don't have a problem with proper chest development, but the average guy like you and me will.

 Far too many people obsess with putting up a big number on the flat bench, but the chest eventually ends up looking flat and low.


There's strength, but the visual appeal is absence.

 As we age and gravity start to take a more noticeable effect on the body, its more important than ever to work heavy on incline movements.

In the Beginning-

     The bodybuilding routine below will be compound movements in order to build mass. Comprising of 6 to 9 reps, with a roughly 90 second rest. 

The weight needs to be controlled from the beginning of the press to the end. Good form required, no showing off.   

     The warm up is a flat bench with lighter weight, concentrating on the minor pecs., for 20 to 25 reps@3 sets.

  Flat Benching-pick your average weight

     8 to 12 reps@ 4 sets

Heaviest Weight Possible-

     6 reps@ 4 sets

Incline Pressing-pick your average weight

     8 to 12 reps@ 4 sets

  Heaviest Weight possible-

      6 reps@ 4 sets

Chest Dips-add some weight- weight belt or chains

    6 reps@ 4 sets

Just Body Weight-

   8 to 12 reps@ 4 sets

Dumbbell Flys-average weight

    8 to 12 reps@ 4 sets

Heaviest weight possible-

  6 reps@ 4 sets

Extreme Incline Pressing-Place your bench at an {almost upright angle}

    8 to 12 reps@ 2 sets- just to get accustomed to the movement

    6 reps@ 4 sets- as heavy as possible.

http://www.bodybuildingsolutions101.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Bodybuilding and the Perfect V

Sculpting the Shredded Look

Ab Workout Routine-

Can you Really Form that "V"

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40, this series of 12 will get you there!!!

I work with struggling entrepreneurs who want to get honest about their financial problems.

 

 I work with People who want to take control of their own health and  leave the Medication behind!!!

     Getting the "V" formation and sculpting the perfect set of abs may be easier for the genetically blessed, but you and me the average individuals can obtain them also.

 Although exercise and diet are important aspects in the bodybuilding lifestyle, diet is the most relevant aspect in the bodybuilding arsenal when it comes to the abs and there appearance.

 With most of us the first place the excess weight goes is the abdomen and in order to get that super shredded look diet is the superstar here. 

     As far as the workouts for the "V" formation we need to concentrate on the lower abs, the obliques and the lower back. 

Don't overwork the muscles, they like other body parts need rest and a 48 hour rest should be sufficient. 

Like all workouts the warmup is essential, being done with body weight and stretching to force extra blood into the abs.

 In addition the abs like any other muscle group require moderate to heavy weight to grow.

 Doing a 1000 crutches in a workout it NOT the way to go. 

A cautionary note here if you tend to be chunkier around the waist area stay away from side bents, especially with weights.

The Workout-after the warmup-

Hanging Leg Raises-add weight and lift the knees

     4 sets@ 6 to 12 reps.

Hanging Leg Twist and Raise-add weight

     4 sets@ 6 to 12 reps


Reverse Crunch-add weight or not and do variations just to mix it up
     4 sets@ 15 to 20 reps


Decline Russian Twist-add weight
      4 sets@ 6 to 12 reps


Extensions-don't ignore the lower back- don't hurt your lower back, once established with the movement start adding plates held to the chest
    5 sets@ 10 to 15 reps

Keep at it, dedication and commitment make for a powerful YOU!!

http:www.bodybuildingsolutions101.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

For Red Rush check out Doug's Hangout

Helping you reach Your Absolutes in an Ever Changing World

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

• 
  

Nasty to Nice

Moving from Nasty to Nice

I work with struggling entrepreneurs who want to get honest about their financial problems.

 

 I work with People who want to take control of their own health and  leave the Medication behind!!!

Moving from Nasty to Nice has far more to do with health and longevity  than it does with physical appearance or one's perception of oneself. 

Well at least in this article it does. Aging comes with a variety of issues and you're  never too young to start addressing them. 

Anti-Aging and the Sun

We should be familiar with some of the external things to avoid, too much direct sunlight

From Nasty to Nice
Complete Weight-Loss Solutions

especially in our youth. 

Young people love to get those tan lines activated, thinking that 50 is a long way off and life will be over anyway. 

Let me assure you though as I'm quickly approaching 55 there is still a song or two

inside of me. Other externals to avoid are smoking, recreational drugs,

Anti-Aging and the things to Avoid

 excessive alcohol use. Moving from Nasty to Nice is about the internal practices we perform day in and day out that keep us free in the last 10 or 15 years of our lives from being in and out of the hospital or nursing home. Living free and independent until one day we just simply surrender our lives back to the creator.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

automaticbody- Thanks Kim

5 "Super Swaps" That Will Make Losing A Few Extra Pounds Easy! Losing extra pounds isn't about elimination; it's about finding healthier options. Many people attempt an entire diet overhaul and just end up feeling overwhelmed with the process. Instead, if you can simply focus on replacing some of the foods that you shouldn't be eating, you'll fare that much better. Remember, all these little small changes add up to big results! Here are five of my favourites: Get Hummus Instead Of Mayo The first swap to make is to go for hummus rather than mayonnaise. Mayonnaise is loaded with unhealthy saturated fat while hummus is rich of healthy fats that will do your heart well. Hummus works well with a number of different foods including homemade tortilla chips, fresh vegetables, or simply as a side to your main meal. Swap Sugar For Stevia Sugar is one thing in your diet that you need to try and remove. Those who are consuming too much sugar will never reach their weight loss goals and worse, will battle ongoing hunger and energy lows throughout the day. Whenever you feel you need a bit of added sweetness in your diet, try going for Stevia instead. This natural sweetener is far healthier for the body and won't provide any additional calories either, so it's an ideal choice for those looking to get lean fast. Choose Greek Yogurt Over Frozen Or Regular Yogurt Have a craving for something creamy? Many people think that yogurt is a smart choice because it's low in fat and marketed in a "healthy" way. However most yogurts are loaded with sugar or fillers (obesegens). A far smarter food to be adding to your diet plan is Greek yogurt, which is high in protein, calcium, and low in sugar. Add a little fresh fruit to sweeten it up naturally. Looking for a cool treat, try freezing it in a popsicle mould for a refreshing afternoon snack or dessert. Exchange Spices for Sauces Finally, the last swap to make is to exchange sauces for spices. There are hundreds of delicious spices that can flavour foods with out adding calories. 200-300 calories here and there can add the pounds on fast. So reach for the spice rack instead! Keep these food swaps in mind as you go about your diet plan. Start looking for little things that you can change and you will see what a big difference these swaps can make. Veggies For Pasta It might sound crazy, but there are so many veggies that make amazing "noodles." Use a veggies peeler to slice squash (zucchini is my favourite) into long flat noodles or use a simple spirooli or veggetti to make long skinny noodles. The one in the pic was less then $20 at Bed Bath and Beyond! This will save you a ton of calories and also save your blood sugar from spiking and putting you into a carb coma! LOWER FAT BASIL PESTOMakes about 1 cup Ingredients: 2 cups fresh basil leaves, packed 2 medium cloves of garlic 1/4 cup part-skim ricotta 3 tablespoons good olive oil 1 oz parmesan cheese, grated 1/4 teaspoon of kosher salt 1/4 teaspoon freshly ground black pepper Instructions: In a food processor, whiz the basil and garlic until minced. Add the ricotta, and use the feed tube to stream in the olive oil. Stir in cheese and seasonings, toss with the veggie noodles and serve. A little bit of the pesto goes a long way! A spoonful is all you need. Hint - Freeze the extra basil pesto in ice cube tray for perfect portion sizes! You can also use silken tofu if you prefer dairy free. For the Best in Hormone Free Protein For the Best in Weight-Loss For the Best in Kick Ass Energy I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image. Interested in a Home Based Business- Contact me Let's Talk.

automaticbody-Healthy For the Summer Months

Happy April:From Your Celebrity Automatic Body Coach! Summer is rapidly approaching and there's no better time to "hop" into a good healthy routine. This month I want you to focus on the one single thing that will make the biggest change in your life. It will change the way you look and feel and while it takes a bit of creative thinking, it's life changing and I really mean that, LIFE CHANGING! Are you ready for the ONE SMALL CHANGE? Here you go, let's do this! This month I want you to focus on eating foods that have ONLY ONE INGREDIENT. I'm sure your head is spinning and it should be because I want you to get creative. You can combine your "one ingredient foods" but try not to buy them already combined. The benefits: No need to de-code complicated food labels. Most foods that have one ingredient don't have, or need, food labels. Example: apples, berries, green beans, chicken, nuts, etc. Save money and spare yourself calories and chemicals found in store bought sauces. Instead, use fresh spices and citrus Ex: fresh rosemary, basil, garlic, a squeeze of lemon or lime, fresh tomatoes, etc. Cleanse for the summer! No need for complicated fancy cleanses. The simple act of getting processed foods out of your diet will do wonders for your digestive system. Don't forget to add in your Skinne, Fuel, and Energe to keep you on track. Yes, they have more then one ingredient, but these ingredients are worth the exception and I want to be sure you all get enough protein, keep your fat on the move, and kick the cravings all while feeling amazing and energetic! Here is a list to start with in order to get you thinking creatively: Protein - Chicken, Turkey, Fish, Shrimp, Flank steak and Beans just to name a few. Carbs - Quinoa, Brown Rice, Oatmeal, Sweet potatoes/yams, fruit and endless veggies. Fats - Avocado, nuts and nut butters, coconut oil, olives and olive oil, seeds. Here are a few swaps that will help: Taco shells, tortillas, and bread - Replace with lettuces wraps/cups. Romaine and cabbage are great as well! Chips and salty snacks - Use instead apple chips, kale chips, sliced cucumber, roasted chickpeas, endive leaves. Pasta - Exchange for zucchini noodles, spaghetti squash, shredded cabbage, or eggplant slices for lasagna noodles. Sweets – Reach for apples baked with oats honey and cinnamon, Greek yogurt blended with berries and frozen into popsicle molds, nuts drizzled with honey, frozen grapes. Salad dressings – Try olive oil and vinegar with a splash of citrus. Add in a bit of maple syrup or stevia or herbs to change it up. Skip the mayo and blend up some chickpeas with peppers, herbs, or spices to create a simple hummus. Make homemade pesto with basil, garlic, nuts, and olive oil to top your chicken breast or veggies and serve over a bed of quinoa. Mash up an avocado add in a little a little lemon, sea salt and pepper and cilantro for a perfect spread of dip for all your veggies or meats. Dice up some tomatoes with onions, jalapeno, garlic, cilantro and parsley for a great burst of flavor for eggs, salads, or mixed in with ground turkey over brown rice or in a lettuce cup. Click the video below to see my five favorite snacks! Celebrity Trainer This is one of my favorite healthy snacks! Ingredients:1 avocado 5 large basil leaves 1 clove garlic 2 teaspoons of lime juice ¼ teaspoon of sea salt 1 dash of pepper 1 cucumber 1 sprinkle paprika for the topDirections:1. Use a mandolin to cut the cucumber into long thin slices. 2. Blend all the ingredients (except the cucumber and paprika) in a food processor and thinly spread on the cucumber. 3. Roll the slices up and sprinkle with paprika. You can do the same thing with hummus. The cucumber is watery and softens quickly so assemble right before you plan on eating them! For the Best in Hormone Free Protein For the Best in Weight-Loss For the Best in Kick Ass Energy I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image. Interested in a Home Based Business- Contact me Let's Talk.