Showing posts with label workout program. Show all posts
Showing posts with label workout program. Show all posts
Mia Sand, aka Miss Mia Fit
Some time ago, everyone knew a danish named Mia Sand who, despite her 80 kg, is considered by many to be the ideal woman of today. Sand is very active in her social networks where she motivates her followers to lead a healthy life. People from all over the world admire its body and its curves. His figure challenges the figures of today's skinny models.
Mia started her fitness adventure when her first-born son was four years old. The woman in one of her interviews admitted that she has always been a tall, curvy girl. Like most teenagers, she had difficulties accepting herself and loving her body as it was. However, she did not let herself get carried away by the depression and decided to work on her body to see the best version of herself in the mirror. He started by going to the local gym when he was 25 years old and was already a child's mother. During her pregnancy she gained a few extra kilos of which she was not happy and decided to exercise regularly to recover her previous figure or even improve it.
Mia admits that at the beginning it was difficult because her physical condition was not in the best state. However, he did not give up and little by little his love for the gym and lifting weights was born. Following the advice of his private trainer, he started lifting heavier objects to sculpt his body. Now, with her own experience, Mia motivates women around the world to fight for their dreams. It also teaches them that the only limits are those they have in their heads; others do not exist.
Her message to young mothers is that they do not just conform to being a mother, but rather to do something for them and their bodies. Nor is ashamed to remind herself and all those around her that what she has achieved is to set goals that defy the norm and not conform to the standard norms established by society. With this mentality inspires a large base of admirers, both young women and men.
According to Mia, in order to be fit, it is necessary to exercise frequently and maintain the balance between physical activity and diet, since one can not function without the other. Now, the beautiful Danish woman fully accepts herself, but knows that she has to work every day on her figure to keep the results. It is a beautiful example to follow for all who want to change their lives and fight for their dreams.
These are the 10 best paid male fitness models from around the world
Today there are many people who follow a healthy lifestyle exercising and maintaining a healthy diet in their day to day. There are those who decide to dedicate themselves professionally to the world of fitness or bodybuilding either as coaches, models, youtubers, contestants ... and have high incomes.
Then we leave the list of the 10 best paid fitness models in the world.
1. Matt Ogus
This 25 year old Californian known as Flex For All has a Youtube channel since 2011 in which he focuses on nutrition and fitness exercises to get his look.
2. Alon Gabbay
It is a fitness model and bodybuilder of 29 years that began in this world at age 17.
3. Simeon Panda
This 30-year-old Englishman is the owner of SP Aesthetics, as well as being a bodybuilder, model and personal trainer.
4. Felipe Franco
5. Gerardo Gabriel
He is a 26-year-old fitness and bodybuilder model who started going to the gym in 2009 while in the United States Marine Corps.
6. Ulisses Jr.
This American is 37 years old and began to train at 19 years old.
7. Sergi Constance
Born in Valencia, Spain, in 1988, is a professional fitness model and professional fitness athlete. He has a channel on YouTube and is very active in social networks, with more than 4 million followers on Facebook and 2 on Instagram.
8. Tom Coleman
Born in Essex (England) in 1986, at age 16 he had to leave rugby due to an injury and started in the gym world.
9. Jeff Seid
Born in Renton, Washington (United States) in 1994, he started in the fitness industry one month before graduating from high school. It has a Youtube channel in which it promotes a healthy and aesthetic lifestyle.
10. Lazar Angelov
Born on September 22, 1984 in Sofia (Bulgaria), it has more than 12 million followers on Facebook.
The beautiful Genesis Lopez
Today we admire the great body of the beautiful Salvadoran model Genesis Lopez.
The perfect body of Michelle Lewin
The Venezuelan Michelle Lewin is now the diva of fitness. The vast majority of girls who are fighting for the perfect body, have it as one of their references. Thanks to his photographs on Instagram and other social networks the phenomenon has been growing in an incredible way, with more than 6 million followers on his Facebook account and his posts on Instagram are all crazy.
Michelle started practicing sports from a very young age, at age 17, but it was thanks to her relationship with her husband that everything began to change. He saw in her a potential that others and even herself did not see and did not make a mistake.
Your body is simply impossible to ignore, it is the result of hours and hours of training and above all a lot of demand on your part. Her bikini figure everyone wants to capture, so it has been many times magazine cover, where always underlined the phrase "If I can change my body, you can also."
So if you follow Michelle, as if I have told her so far is all you know about her but you love and want to know more, let's explain what is one of her exercise routines and her diet plan.
First it is important to know the source of motivation on which Michelle is based, it can help you.
THE DIET:
The trick of small meals. As it could not be missing, the tricks that work all the world uses them. She assures that her metabolism asks her for food several times a day, so she eats small amounts of food frequently, to maintain energy. But it must also be said that it burns more calories than it consumes.
Healthy foods like oats, sugar-free almond milk, egg white, protein powder, etc ... are key foods for Michelle's diet.
- Breakfast - Oatmeal with almond milk, strawberries, white egg omelet with spinach.
- Snacks - pork chops with salad, ham with Swedish crackers.
- Lunch - steamed broccoli with olive oil, baked sweet potato, grilled chicken breast.
- Dinner - Brown rice with steamed asparagus, grilled salmon.
THE TRAINING:
His toned and muscular abs are the testimony of a weight training and a demanding routine. She first performed training based on strides, squats, leg presses, all focused on the bottom, but she realized that you can not focus training in one area, so she switched to full-body workouts.
For her, shaping her muscles with weights is exciting and that is why she wants to share her routine with all of us, so that we can have her guidelines.
5 DAY TRAINING:
Day One - Back and Biceps
- Dominated - 4 series, 12 repetitions
- Rowing in bar T - 4 series, 12 repetitions
- Rowing machine - 4 series, 10 repetitions
- Bicep curl with bar Z - 4 series, 12 repetitions
- Curl Concentrate with dumbbell - 6 series, 12 repetitions
- Biceps curl with cable - 4 series, 12 repetitions
Day 2 - Hamstrings and Cufflinks
- Sitting leg curl - 4 sets, 12 reps
- Leg curl lying down - 4 sets, 12 reps
- Deadlift - 4 sets, 10 reps
- Heel lift - 6 sets, 20 reps
- Sitting twins machine - 8 sets, 20 reps
Day 3 - triceps and shoulders
- Vertical triceps extensions with dumbbells - 6 series, 12 repetitions
- Triceps extension with cable foot pulley (above the head) - 4 sets, 12 repetitions
- Military Press - 4 series, 10 reps
- Front shoulder lift with Z bar - 4 series, 12 repetitions
- Lateral shoulder lift with dumbbell - 4 sets, 10 reps
Day 4 - Legs
- Strides - 4 sets, 12 reps
- Leg Press - 4 sets, 15 reps
- Squats - 4 sets, 12 reps
Day 5 - Abdominals
- Crunch of Abdominals - 4 series, 20 repetitions
- Elevation of legs suspended in bar - 4 series, 12 repetitions
- Abdominals in fitball - 4 series, 20 repetitions
- Abdominal machine - 4 series, 12 repetitions
Great Body - Eugen Sandow
Now I am sure that most bodybuilders today have no ideea who Eugen Sandow was and that is why I decided to pick him as today's Great Body of the Day. Eugen Sandow was born Friederich Wilhelm Mueller on April 2 1867. He died on the 14th of October 1925 but he is the individual that people refer to as the "Father of Modern Bodybuilding". We basically have to thank this guy as much as we have to thank Weider or Arnold for promoting this sport.
Sandow loved Greek and Roman statues of gladiators together with other statues of heroes. He loved them so much that he considered the physique depicted in them to be how a man should look like. By the tender age of 19 he had already reached part of his goals and was performing stunts in different side shows. People din not care about how much he lifted, they were amazed of how he looked. That is when a famous promoter, Florenz Ziegfeld, became his manager and had him perform shows in which Sandow showed off his body. They were called "muscle display performances". This can be considered the "father" of bodybuilding shows and competitions as later on in time a competition was also organized, the first ever bodybuilding competition. Eugen Sandow even built the first ever line of equipment and was among the first people in history to market a product by using as brand his own name.
Eugen Sandow did a lot for this sport and so few people know about him that I just had to let at least some know about him.
Replacing Leg Curls
For a bodybuilder the leg curl motion is one that can not be neglected. The need of a leg curl machine is quite big if you want to have good legs. There is also a variation that I found to be very interesting. Instead of doing a leg curl on a regular leg curl machine try this approach! Use a flat bench and position yourself on it facedown. Make sure your knees are above the bottom ledge and ask a friend to help you out next. Take a dumbell and ask your partner to position it on the bottom side of the top plates, resting just on your feet. Now you can do a leg curl by holding your legs together and paying attention that the weight does not fall. The exercise will not feel like a regular leg curl but will help you out in your workout once in a while. Your calves are also involved in the movement adding more strength at the end of the session! Try it out! It is quite a nice variation!
Great Body - Bill Davey
# Musclemania - 2002 SuperBody - 1st place (Professional Division)
# Musclemania - 2002 World Championship -- 6th place
# 1997 AAU Mr. America - 1st Heavyweight and Overall
# 1996 Musclemania Natural Championships -- 1st Heavyweight
# 1996 WNBF World Championships -- 12th Open Division
# 1996 NPC Team Universe -- 7th Heavyweight
# 1996 NPC Junior Nationals -- Didn't place Heavyweight
# 1995 ANBC USA Nationals -- 1st Tall Class
# 1995 NPC Junior Florida Heavyweight and Overall
# 1995 ANBC Tampa Bay Natural -- 1st Tall Class and Overall
# 1994 NPC Florida West Coast -- 1st Light-heavyweight and Overall
# 1994 NPC Sarasota Championship -- 1st Heavyweight and Overall
# 1994 NPC Naples Championship -- 1st Heavyweight and Overall
# 1992 Florida West Coast -- 1st Light-heavyweight
Davey had a lot of success in his career and even launched a special DVD with his personal training routine. I saw it and it is quite good, very motivational. I saw it on Repetrope Here
If you never saw this guy before here is a presentation of natural bodybuilder Bill Davey:
As a bodybuilding trainer Bill Davey also has some tips written in All Natural Muscular Development that I think you should take a look at:
1. GO HEAVY----- OR GO HOME.
2. CHANGE YOUR WORKOUT EVERY THREE WEEKS.
3. TRAIN ONE MUSCLE GROUP PER SESSION.
4. MAKE EVERY REP OF EVERY SET COUNT.
5. WHEN YOU THINK YOU CAN'T TO ANY MORE REPS IN A SET, DO TWO MORE.
6. KEEP WEIGHT TRAINING SESSIONS TO ONE HOUR MAXIMUM.
7. ALLOW FIVE TO SEVEN DAYS BEFORE TRAINING MUSCLE GROUP AGAIN.
8. LEARN EACH MUSCLE GROUP'S RANGE OF MOTION -- AND WORK THAT MUSCLE THROUGH THAT FULL RANGE OF MOTION.
9. STRIVE TO DEVELOP NEUROMUSCULAR CONTROL.
10. DON'T NEGLECT SPECIFIC ROTATOR CUFF EXERCISES.
Bobby Lashley Workout with Maxim
The WWE superstars seem to be very researched on the web these days, especially their workout routines. After discussing John Cena's workout yesterday let us now talk about Bobby Lashley. This individual has an incredibly great body. Actually, most WWE superstars have great bodies but Bobby Lashley stands out. He once went at a photoshoot with Maxim Magazine for an interview in the Expert Fitness column they publish. Bobby gave some advice and also showed some of his secrets. If you want to find out about a superstar's workout regime there is a big chance it will be published in a magazine, especially with somebody that has a body like Lashley. He stated :
"I’m going to give away a couple of my secrets to my successes with my body and build. "
Lashley did something nice in that shoot. He immediately built a makeshift pull up bar out of photo equipment as you can see from the picture attached and did a total of five exercise. He said that:
"We did have to rig the bar a little bit to get that exercise in; however, my back is my strong point when I work out, so a pull up is pretty easy for me. I do a lot of core work, so I work my abs a lot, so that was easier for me. For the average person it’s probably going to be more difficult to do."
Isn't it interesting how every great body out there always say that they work a lot in order to have that body? That is what you should do as well! Work out, work out hard and you WILL see results! Just in case you do not know who Bobby Lashley is maybe you should read our Great Body Bobby Lashley dedicated post some time ago.
John Cena's workout
I see that many people ask around: What is John Cena's workout? I must say that I did not know but I imagined what it should be like, with a lot of cardio and less concentration on becoming stronger during competitional fighting times. I did a search and documented myself on John Cena's workout and this is what I found out.
Cena is usually on the road 4 days a week and is also pretty active with his rap career and the launch of a movie that I think was a flop ("The Marine") although it was pretty succesful. This WWE superstar has a great body as everybody realizes and the facts stay simple: he has to get to the gym. In an interview for Men's Fitness he said that:
"I have to make it to the gym--it's the only way I'll survive in the ring. But I can't train heavy because I'm wrestling all the time or in places where I can't get good food, so it's hard to recover. Instead, I circuit-train one body part per session. If I'm working chest, I'll do six exercises--one after the other--with no rest in between. It doubles as a cardio workout, and it keeps me pumped. That allows me to stay big, but I can't really get stronger."
This is basically how all WWE and TNA superstars survive. It is not easy to be a professional wrestler and to be a succesful one is even more difficult. Cena for instance said around a year ago that he only benches around 315 pounds which is less then you would actually think he can when you take a look at his body. Genetics is a big part of John Cena's body and everybody must realize this. There is no sense in wanting arms like this wrestler and doing a research on his arm routine, adopting it and thinking you will have his arms. You need to find what is best for you, not for John Cena.
Great Body Jessica Alba
The great body I decided to pick today is Jessica Alba. This woman here is one of the most wanted celebrities alive by men of all ages. A recent study published in USA actually showed that Americans think that she and Halle Berry are the two female superstars with the hottest bodies today. I don't think anyone would say something against this statement. As she is our Great Body Of The Day I also researched some facts about her you might not have known:
- Jessica enjoys playing golf, swimming and moved frequently in the first nine years of her life due to her father's military career. In the meantime, she lived in Mississippi, Texas and California.
- Jessica is of Mexican, French and Danish descent.
- She was chosen as one of People Magazine's annual 100 Most Beautiful People in May 2007.
- She adores Harley Davidson motorcycles (who doesn't?)
- Jessica Alba had asthma as a child and currently owns two sweet puppies called Sid and Nancy
- The bra that she wore in Sin City drew a bid of $1,025 in an eBay auction.
- As a child, she used to cook her own meals to control her weight and maintain her health. She used to avoid the food cooked in her family because it caused her health and weight problems
Aerobics Workout
We all know by now that aerobics are trully great and that the amount of information we can find about it online and in magazines is in a whole different quantity than it was years ago. In the past this type of workout was actually in fashion and it would have been a raised probability to meet friends or family at the gym while doing aerobics. Today this changed and thanks to the appearance of many aerobic types of workouts like Tae Bo or oriental disciplines and international workouts fewer people are doing aerobics in a gym every day.
The good news is that people still realize that the simple, classic aerobic workout is still one of the best and it is currently one of the most developed and researched types of weight loss workouts we can find. This basically means that there is a higher possibility that you will find information on how to loose weight with an aerobic workout than with any other type of weight loss workout out there. You even get info about what to wear, what to buy, what influences the quality of workouts, when to eat, what to eat and so on.
An aerobic workout is still a great way to work out your entire body and simply keeping it in shape together with loosing weight and getting discipline through a strict workout schedule. Socially speaking it is also a lot easier to make friends in a gym and finding a good workout partner is also a benefit usually achieved during aerobic workouts. This is because any bodybuilder that sees another bodybuilder paying attention to cardio workouts and aerobics in general realizes that the individual is no novice and really know what he is doing. There would only be a step till trusting him on aiding in a heavy weight lifting session.
A good aerobic workout is still a basic way to get in shape and must not be put aside.
Workout Routines for Women
Most women are always looking for a killer body and want to be more physically appealing. Out of them only few succeed because they do not realize that the real key to it all is just finding a regime that is effective and sticking with it. It does not matter if it is swimming, fitness, jogging, biking, there are many ways to suceed in this task.
The goal is always the same. It does not matter what method is used. The problem with it all is that the workout that works best for a woman is not the same one that works for a man. There is a need to adopt a different approach. Bodybuilding and weights training is usually not considered by most women. They don't even think about this although this is a wrong approach. Women always want toned legs and a flat abdomen. Only after that they think about biceps, triceps and other muscles. The approach is of course suitable but free weight training must not be ignored. In fact, such training is essential in building a great body.
Women have to build muscles in order to have a good body and you have to realize that week arms make you look unbalanced and there is no symetry there so it does not look good basically. Any trainer out there will tell you that the best workout is one that offers diversity and you need to look at the whole body and not just your belly or butt.
Be sure to include weight training exercises in your routine as they are as important as your cardio regime. If you are not sure on how to do this you can find the information online on hundreds of websites so there is no excuse in being lazy.
Fitness and Life
Take a second to think about fitness in general! What do you gain from this? The only thing that usually comes to mind is: a fit body! The truth as I see it is that you have a lot more to gain from fitness, bodybuilding and sports in general. First of all you get discipline and good habits are developed. You also learn about moderation and how everything in one's life needs to be moderated in order to succeed. You can not workout every single day as your body will crash. In life you can not sleep just a few hours per day without getting tired or keep on going with your job without a vacation. It's the same thing and fitness teaches you this! As you keep on working out you immediately learn that priorities are important and that you have to set your goals in order to suceed. For every action there is a consequence always and learn the fact that you should focus on the travel and not the destination. You must not look at where you can get but how you are going to get there. Fitness keeps you motivated and teaches you all of these and a whole lot more. There is no reason whatsoever why you shouldn't keep on practicing fitness!
Great Body Frank Shamrock
Frank Shamrock is quite an interesting fellow. For those that do not know he is involved in mixed martial arts and ultimate fighting competitions and has seen quite a lot of fights in his career. You could say he is a tough dude but he is also very generous and treat to be around. Many people will think that he is Ken Shamrock, "the world's most dangerous man". Well they are two different people and Ken is actually Frank's step brother as he was an orphan. His dad was Bob Shamrock and Ken Shamrock was the first one to go into mixed martial arts. Frank soon followed. His real name is Frank Alisio Juarez III and he was the first fighter in the middleweight class to hold the title and actually retired as the five time undefeated champion. As you can see he was not sloppy at all and he is quite well known in MMA circles.
Great Body - Bobby Lashley
Bobby Lashley is currently a wrestler involved with World Wrestling Entertainment. He gained a lot of popularity recently thanks to a match in this year's Wrestlemania, which he won. The match involved two other important wrestling superstars: his opponent Umaga and special guest referee "Stone Cold" Steve Austin. The match also involved billionaires Donald Trump and WWE chairman Vince McMahon. Here are some raw facts about Bobby Lashley:
Real name: Franklin Roberto Lashley
Height: 6'3"
Current Weight: 273 lbs.
Date of birth: July 16, 1976
Born in: Kansas City, Kansas
Pro Wrestling debut: 1999
Trained by: OVW (Ohio Valley Wrestling)
Finishing move: Dominator
Bobby Lashley was very impressive when he debuted on WWE and this was because he did not talk match but his in ring intensity and his moves (especially the suplexes with the belly-to-belly suplex as a crowd favorite) are spectacular. He is currently wrestling under ECW banner and he is actually the ECW world heavyweight champion there. Hope to see more of him soon as he does look very good and has huge power and intensity. Bobby Lashley is trully a great body.
Great Body - 50 Cent
I am definitely not a 50 Cent fan but I have to admit and we all have to recognize the fact that he has a great body. Because of this I thought about letting you know some facts about 50 cent that you might not have known. We are not talking about his workout or anything, just about this rapper that has enjoyed and still enjoys quite a big success.
FULL NAME: Curtis Jackson
BIRTHDATE: July 6, 1976
BORN IN: South Side Jamaica, Queens , New York
EDUCATION: Andrew Jackson High School, HE got kicked out in 10th grade for posession of crack
SON: Marquise Jackson (6 years old)
FORMER JOB: Hustling since he was 12 years old, mostly selling drugs
INSPIRATION: Jam Master Jay
WAS ALMOST KILLED ON: May 24, 2000 - He was Shot 9 times in a drive-by near his grandma's house. One of the bullets went through his left cheek and knocked out a tooth and a piece of his gum. This actually created his rap voice!
Other FACTS:
- He is left handed
- A big part of 50's reputation was given by JAY-Z as the rapper attacked Jay on one of his tracks and he retaliated on one of his songs. This gave Curtis Jackson a street credibility quite hard to gain.
- Before signing 50 Cent Eminem battled him to see if he is worth to sign. Slim Shady won but 50 Cent claims it was because he was forced to go first.
- He was given many other contract opportunities but signed with Shady because he knew he could say anything on a record with EM as a producer.
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