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.

The Delt Machine-Phase #2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     If your noticeably weak in the shoulder area, then this first routine should serve you well.

 Once you've established lifting more weight than the muscle  growth will follow, and setting you up nicely for other routines, with continuing muscle growth.

 Follow through and you will get there.

 Once that muscle growth starts to show your going to link into routine number 2

. High Definition will carve these shoulders into cannonball size projectiles.

 You'll look great wearing tanks and sporting a great new tan.



Power it Up-


Upright DB Row---3 sets@ 15,10,and 8 reps


Seated Barbell Press---5 sets@ 10,10,8,8, and 5 reps---keep that back straight


Standing DB Press---3 sets@ 10,8, and 8 reps


Leaning Lateral Raise---2 sets@ 10 to 12 reps---hold a stationary object-lean away from it and preform DB lateral raise


Standing Cable Reverse Fly---2 sets@ 10 to 12 reps


  


Defining the Muscle-


Seated DB Press---4 sets@ 15 to 20 reps


super set with


EZ Bar Upright Row---4 sets@ 15 to 20 reps


DB Dual Front Raise---3 sets@ 12 reps


DB Lateral Raise---3 sets@ 12 reps


Upright Row---3 sets@ 8 reps---count to 10 slowly on the way up

Muscle up order your Protein here!!!!!

helping you reach your absolutes in an ever 
changing world

http://www.bodybuildingsolutions101.com

More Back

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Up your Weight-Loss with skinne' order here!!!!!

     Three more routines to help with your back development, the first is the circuit that can have you in and out of the weight room in 20 minutes for that fast morning pump.

 The second workout will make those muscle pop out of your shirt as this muscle building workout leaves you with definition, in a  high rep workout.

 And the third muscle building workout is blended to give you a sure foundation of muscle mass.


Switching it up-


Palm Rotation DB Row---4 sets@ 12,12,10, and 10 reps


Seated Cable Row---4 sets@ 12,12,10, and 10 reps


Wide Grip Pulldown---4 sets@ 12,12,10, and 8 reps


Reverse Grip Pulldown---4 sets@ 12,12,10,and 8 reps

Craving the Muscle-


Bent- Over Row---4 sets@ 12 to 15 reps-watch your form and the angle of your back-love doing rows


Wide Grip Pulldown---3 sets@ 12 to15 reps


One Arm Cable Row---3 sets@ 12 reps


Back Extension---3 sets@ 15 reps-can be done with a machine- or you can lock your feet under your weight machine and use your Swiss ball.




Packing on the Meat-


T-Bar Row---4 sets@ 12,10,8,and 8 reps---if your able to lock one end of your weight bar into a firm position you will be able to do this exercise.

Hammer-Strength Row---4 sets@ 10,10,8, and 8 reps-{ sub with heavy One Arm Row }


Pull Up---3 sets@ 10,8, and 6

Cable Seated Row--3 sets@ 10,8 and 6

Muscle up and order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

The "man-up Punk" Workout-Day 2

BODYBYDOUG_
http://www.bodybydoug.org
http://www.BodybuildingSolutions101.com



     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Remember you're responsible for your safety during a workout--same rule apply based on the % of maximum one lift.


1/-Lat Pulldown or Bent-Over Rowing

    14reps@50%--14reps@50%--14reps@50%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Barbell or Dumbbell Overhead Press
   14reps@45%--10reps@60%--12reps@50%--10reps@60%--14reps@45%--10reps@60%--12reps@50%--10reps@65%


3/Bicep Curl
   14reps@40%--14reps@45%--14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@65@--8reps@70%


4/Barbell Squat

    10reps@40%--10reps@60%--10reps@45%--10reps@65%--10reps@50%--10reps@70%--10reps@50%--10reps@70%


5/ Bench Press Fly's-can by done on a ball also

    16reps@35%--16reps@40%--14reps@45%--14reps@50%--14reps@55%--12reps@60%--10reps@65%--10reps@65%


6/ And again 80 sit-ups in groups of 10


One more day this week-www.bodybydoug.org
http://www.BodybuildingSolutions101.com