Archive | July, 2017

Secret to Achieving Your Dream of 36-24-36

Women are so concerned of their body. They want it to be as perfect as possible. They sweat their assets out to achieve the 36-24-36. “36-24-36” is synonymous with “sexy”. The 36-24-36 represents the measurement of the bust-waist-hip. They say, this is just so sexy and the perfect proportion of the body measurement. Yeah, it is considerable. Your bust, waist and hip must really be in proportionate with each other, but to tell you, not necessarily exactly 36-24-36. There are other body metrics that also need to be considered for a proportionate body measurement. Your height is one of the biggest factor to base your desired body size. 36-24-36 in a height of 5 feet may make you look wide. Not sexy at all.

36-24-36 is perfect if you are at least 5 feet 7 inches or above. But you don’t have to be upset if you are short. There are other things that need more of your focus to make you feel sexy and confident as Tyra Banks. It’s not just all about 36-24-36.

Here’s what you can do:

1. Get enough sleep everyday, about 6-8 hours the least. Having enough sleep everyday will prevent your eye bags and panda rings to show making you look younger. It will also make you feel vibrant and lively.

2. Balanced diet. When we say balanced diet, it doesn’t mean that you will avoid eating fats. Don’t. Your body also needs them. But of course, in just a very minimal amount. Too much fats in the diet can cause certain heart problems. Eat anything and everything you like. Just be sure you count your calorie intake everyday that would not exceed on your daily needs depending on your activities. If you are doing a lot of physical activities everyday, you need to have more carbohydrates to energize you.

3. Eat lots of fruits and vegetables. The nutrients that fruits and vegetables benefits your body in so many ways. One is that, they have a lot of antioxidant that helps release free radicals from your body that cause harmful effects. With 3-4 servings of fruits and vegetables in your diet everyday, will make your skin look glow and more moisturized. This will keep you away from other dangerous beauty products.

4. Be your self. Nothings is much more acceptable than to be natural.

5. Avoid bad habits and vices. They won’t do any good on you. Don’t be too obedient when other people will tell you to smoke because it will make you relaxed and release tension. There are other ways to overcome stress. You can develop your own coping mechanism but please not something like nicotine and alcohol. Besides, these chemicals promote fast aging process.

6. Discipline. The key to everything is discipline. If you know how to control your self, everything will be in there perfect position.

7. Feed your mind. Being sexy is not just beautiful outside. Your intelligence shares a big value in your entire personality. Read news, articles, or some psychology books. You can get a lot of information from there that you can share with your friends.

8. Exercise. About 15-20 minutes cardio exercises daily or at least three to four times a week is very helpful in becoming a “36-24-36”. When you hit the gym, see to it that you have packed your water, towel, and extra clothes in a chic pink gym bag or Ogio Ladies Gym Bag. Having this bag will add to your confidence factor and motivation to be at the gym almost everyday.

9. Finally, your daily outfit matters a lot. The way you fix yourself everyday when you jump to work also determines your “36-24-36ness” (remember, “36-24-36” = sexy). Own a Tosca Snake Skin Shoulder Bag that is perfect to any outfit, may you be in your corporate or casual attire.

Reminding you before I close this article, being sexy is not just 36-24-36. It’s also the way you carry and show your self to the world.

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Understanding Intra-Workout Supplements

Getting the body you’ve always dreamed of – defined abs, broad shoulders and that overall-ripped physique you see on Hollywood actors and actresses and the most popular professional bodybuilders can be a challenging prospect especially if you can’t keep up with the often grueling training and workout routines that need to be done to achieve just that.

But then again, when you want something bad enough, you’ll always find ways to get what you want. Fitness isn’t easy but it is not something impossible. When you’re an athlete, you’ll need to be able to complement your training to be able to maximize your workouts and ensure you meet your goals. To do this, you have to make sure you have the best pre, intra and post workout supplements and to make sure you have the best, here are some things you need to remember and understand, especially about intra-workout supplements, which are said to be the newest means to achieve muscle gains.

First of all let’s define intra-workout supplements. These are supplements that boost your energy while you train. During training you do so many routines and switching from one to another for extended periods of time can take its toll on you especially if you lacked energy at the start of your training. Intra-workout supplements are the reinforcements you call in to minimize catabolism and to ensure your muscles keep being repaired and built during training. They increase your intensity to help you keep training for longer times.

Intra-workout supplements are usually made of three components namely electrolytes, carbohydrates and amino acids. Electrolytes help maintain adequate hydration, carbohydrates act as a fuel to keep you going during training and amino acids prevent muscle breakdown and promotes protein synthesis. Athletes who are serious about reaching their goals stack them together with their pre and post workout supplements to make sure they will see changes in their physique.

What many bodybuilders don’t realize is that during training they expose themselves to many catabolic factors which can interfere with their strength and muscular development. Doing resistance exercises for example, induces changes in the rate of muscle protein turnover, resulting in both the promotion and degradation of protein synthesis. This is only one of the reasons why taking during workout supplements is necessitated because failure to do so may result in muscle degradation or simply put a waste of your efforts. Being unable to take the best intra-workout supplements also increases the likelihood of developing hypersecretion, a highly catabolic hormone that could also out a stop your muscle-building efforts.

Intra-workout supplements also work fast and are easily digested and absorbed by the body. They also fight cortisol, which is a hormone that is released during exercise that can break down the muscle tissues and during workouts, when glycogen levels go down, the cortisol levels go up. Taking these supplements can reduce the effects of this process.

Again, fitness isn’t easy and anything that is easily done or had can also be taken away just as easily and you can feel and look worse than you were before your workout failed. If you are to undergo serious bodybuilding, it is best to do it right and to do it right, make sure you have the best pre, intra and post workout supplements at hand. Do research on your own and check your own body as well to make sure you can take these supplements safely so that you can use them effectively.

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The Best Punching Bag Workouts to Get Ripped

Working out with a punching bag, is one of the best kinds of workouts you can do. It will increase your strength, agility, and stamina. It meshes together cardio and weight training all in one. It’s an absolute killer on your muscles and great for your heart. Here is a great routine to try out, while you train on your punching bag.

Top Heavy Bag Workouts

The good thing about a heavy bag, is its heavy. It allows you to work your muscles and build strength up. Hitting the bag constantly will work your lungs and heart. Follow this workout, to get you into fighting shape

Hard Jabs

Reps: 10 each arm, with no rest in between

Hit the bag with a hard jab, alternate arms after each jab.


Reps: 10 each knee, with no rest in between

Hold the bag in a Muay Thai clinch, and drive your knee into the bag, do one leg at a time.


Reps: 10 each arm, with no rest in between

Hit the bag with hooks, alternate arms after each hook, throw hooks as fast as you can with good form.

High Kicks

Reps: 10 each leg, with no rest in between

Kick the bag with high kicks around the stomach and head area. Step back and kick.


Reps: 10 each arm, with no rest in between

Continuously uppercut the bag.

Low Kicks

Reps: 10 each leg, with no rest in between

Hit the bag with kicks, lower body shots are what you should aim for.

Punching bag workouts are a lot more fun than hitting up a cardio machine. How do you think fighters get in shape so easily, they use their entire body and use all their muscles. By hitting a heavy bag on a regular basis, you will force your body to become a fat burning machine. So buy a hanging or freestanding bag and get to sweating.

The reason why these workouts burn so much more fat than regular workouts, is because it is high intensity and you have resistance. Combining the two makes for a high interval, high intensity workout. These types of workouts raise your metabolism and it makes your body burn more calories throughout the day.

Normal workouts only burn calories during the workout. This is why fighters are a lot more condition and a lot more lean, than other types of athletes.

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Butt and Thigh Exercises – How to Exercise Your Butt and Thighs in Zero Minutes a Day

Want to know how you can exercise your butt and thighs in 0 minutes a day? What I mean by this is as women, we are always complaining that we don’t have enough time to exercise. Let’s face it… if we have kids, we have maybe 1 minute a day to ourselves, right? We keep dreaming of those perfect thighs and butt, but we never make the time to exercise them, do we?

Well, here are a few butt and thigh exercise tricks where you won’t need any extra time to do them.

There are about 3 times a day that we women have to ourselves … when we are blowdrying our hair… when we are in the shower… and when we have to go to the bathroom.

How much time do you spend blowdrying your hair? I spend about 15 minutes a day because my hair is so thick… so that gives me 15 minutes where I can blow dry my hair and exercise my butt and thighs at the same time. While blowing dry your hair, just squat down as if you are sitting. Make sure you can see your feet, otherwise, you are squatting down too far and you might injure your knees or fall down. Squat for as long as you can without screaming… and then stand back up. Wait a minute or two and try it again. In the beginning, only do it once or twice. Keep doing this daily for a few weeks and you should see those thighs and butt getting much firmer. Plus, your metabolism will definitely increase so you should be able to eat more.

Also, the shower is a good time to do butt and thigh exercises. When you are in the shower, squeeze your butt slightly for a few seconds and then release… squeeze and release… squeeze and release. It is hard to do much more than that in the shower because you could fall. A typical shower lasts anywhere form 10 to 20 minutes so do them as long as you can stand it. Again, keep doing this for a few weeks and your butt will be higher and firmer.

Now the bathroom. When you are done going to the bathroom, again, squat down (so you can still see your feet) for just a minute or two after you are done (make sure you do this in the stall and not outside the stall or people might think you are a little crazy). Remember, you go to the bathroom at least 3 to 6 times a day. So that is an extra 3 to 12 minutes you can spend exercising your butt and thighs.

Ok… there you have it. Perform these exercises religiously every day and in about 3 weeks, you will have improved the look of your butt and thighs a whole lot. And now you have no excuses. You can exercise at least 25 to 45 minutes a day without adding any more time to your schedule!

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How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Cardio Pilates – Are They Really That Good at Shaping Your Body?

It’s true Cardio palates are one of the best ways to is ways to lose weight and stay healthy. These workout routines help you shape your body by burning excess calories. Expensive personal trainers believe other than investing long hours in the gym combine the palate’s and cardiovascular exercises is one of the most efficient ways of burning calories in any environment.

Cardio Palates workouts provide better results when wanting to lose fat fast, this has been tested by fitness fanatics, dieters and health professionals while being scientifically monitored. A few cardiovascular exercise you may have heard of include running, jogging, cycling and dancing. They play a vital role in keeping your heart healthy and includes many other benefits.

Regular exercise keeps your body in good shape you will look good feel good and be healthy. It’s true that combining the core benefits of Palates and the powerful advantages of a cardiovascular workout produce high impact, fast acting, and amazing results.

Losing inches couldn’t be easier than when you combine cardio and Palates, this technique seriously helps you tone up. A Cardio Palates routine will last around one hour, which combines a high intensity Palate’s workout with a powerful cardiovascular stimulus.

This technique provides a full body workout, and goes beyond just a simple cardiovascular routine. Your muscles will be working harder, they will develop throughout each session following each session they will continue to heal and grow around another 24 hours. This means that not only do you get the initial calorie burn but it is also followed up by 24 hours of increased metabolic rate, thus burning more calories even when you’re sleeping.

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How to Get a Ripped Chest in 6 Weeks

The pectorial (chest) muscle is one of the largest and most utilized muscles in the human body. It is important to build strong chest muscles not just for bodybuilders but for people who workout recreationally. All of the muscles in the body work together simultaneously, therefore you want to build them up together to avoid uneven muscle sizes.

The best way to get a ripped chest is to take in at least 1 gram of protein per lb of body weight a day. This ensures the proper nutrients to your sore exhausted muscles. Try to eat lots of fruits and vegetables as they help to transport nutrients and give you more energy. Make sure you eat enough carbs to enable long hard workouts, but eat too much and it will turn into unwanted fat. Chicken tuna and other lean meats are great sources of protein, almonds and pecans are high in protein and low in fat.

If you are looking for a ripped chest it is essential to do push ups. This exercise will not make you huge but it will tone and harden your chest muscles fast. Try to do at least 100 push ups a day and do more reps every few days. Make sure to train your back as well, this makes the chest look bigger and allows the chest muscles to grow faster.

It is important to follow a workout program that teaches you the fundamentals of working out and shows you the right exercise to perform in order to blast your muscles. Workout programs also come with nutritional guides, these are essential to follow in order to gain lean muscle without any fat.

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How to Get Rid of Man Boobs Almost Overnight

Most of the time getting rid of man boobs is not as hard as most people make it to be, it’s only hard because people have a problem in executing whatever program they were using. Also, most people think that you need some kind of surgery or to pop pills in order to get rid of man boobs, but what if you could do it in a more safer way, all natural way?

And I don’t mean just exercise here (we will get into that later on) but also a good diet, made specifically to burn fat off your chest even in your sleep.

Man boobs can be caused by hormones or fat most of the time…but if you had them for some amount of time the chances are that the hormone deal is fixed but you still have them because they now store fat….and that’s what you need to lose.

Exercising helps, but it only helps if you do it the right way. For example push ups wont necessarily help you get rid of man boobs, and in some cases it can make it worse by pushing the fat off your muscle and making your boobs even bigger. This is why it is important to stick to a detailed plan of action with both a diet and an exercise routine.

So in order to get rid of your man breasts you need the right diet and workout routine, so that will strengthen your muscles and they will start burning fat faster and faster until you reach the point that your body’s metabolism will burn the fat for you because of the diet and the bigger muscle…I hope this isn’t too confusing, I’m trying to explain the best I can.

There is a program out there that I reviewed and it has already helped thousands of people with success, and it is an all natural and safe way to get rid of man boobs, no pills no surgery. Some people even started to see results after a few days time, and that my friend is awesome.

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TT Bodyweight 1000 Workout

The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. You must be able to complete the 500 challenge first, before you attempt the 1000 challenge.

After the 500 workout, use the following progressions to get up 1000 repetitions:

The Bodyweight 250:

  • 30 Jumping Jacks or Jump Rope
  • 20 Close Grip Pushups
  • 10 Jumps
  • 10 Pull-ups
  • 40 Squats
  • 25 Pushups
  • 20 Walking Lunges (10 reps per side)
  • 15 Underhand Inverted Rows
  • 30 Bicycle Crunches (15 reps per side)
  • 25 Squats
  • 25 Jumping Jacks or Jump Rope

The Bodyweight 501

  • 100 Jumping Jacks or Jump Rope
  • 25 Close-Grip Pushups
  • 15 Jumps
  • 15 Pull-ups
  • 50 Squats
  • 51 Pushups
  • 40 Walking Lunges (20 reps per side)
  • 30 Underhand Inverted Rows
  • 60 Bicycle Crunches (30 reps per side)
  • 15 Chin-ups
  • 50 Squats
  • 50 Jumping Jacks or Jump Rope

The Bodyweight 750

  • 100 Jumping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 20 Jumps
  • 20 Pull-ups
  • 75 Squats
  • 25 Stick ups
  • 50 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 40 Underhand Inverted Rows
  • 25 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 20 Chin-ups
  • 50 Mountain Climbers (25 per side)
  • 50 Squats
  • 100 Jumping Jacks or Jump Rope

The Bodyweight 1000

  • 100 Juping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 25 Jumps
  • 25 Pull-ups
  • 100 Squats
  • 25 Stick Ups
  • 50 Bicycle Crunches (25 reps per side)
  • 100 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 50 Underhand Inverted Rows
  • 50 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 50 Decline Pushups
  • 25 Overhand Inverted Rows
  • 50 Mountain Climbers (25 reps per side)
  • 50 Squats
  • 25 Chin-ups
  • 100 Jumping Jacks or Jump Rope

Lets go over a few exercises that you may not be familiar with:


  • Stand with your feet slightly wider than shoulder width apart. Tighten your abs and glutes. Push your hips back as if you were sitting back in a chair.
  • Bend your knees. Do not let your lower back round. In fact, keep your chest out and back as straight as possible. Keep going as low as you can.
  • From this position, push with your glutes, hamstrings, and quadriceps to return to starting position.

Stability Ball Leg Curl

  • Lie on your back. Place the soles of your feet on a stability ball. Tighten your abs and contract your glutes. Lift your hips off the floor. Keep your abs and hamstrings tight as you slowly curl the ball back towards your hips while in the bridge position.
  • Pause and slowly return the ball to starting position.

Mountain Climbers

  • Start off in the top position of the pushup. Contract your abdominals. Pick one foot off the floor, and bring the knee up to your chest. Bring your leg back, and repeat with the other leg.
  • Do not let your hips sag or rotate.

Stick Up

  • Stand with your feet about 6 inches away from a wall. Lean back so that your butt, upper back, and head is against the wall. Place your hands against the wall over your head.
  • Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
  • Keep the elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between your shoulder blades and shoulder muscles.
  • From this bottom position, slowly slide your arms against the wall until they are straight up above your head. Repeat.

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Reduce Fat To Stay Fit

“It’s not so much about looking good as it is about feeling good, really good; feeling the rush of adrenalin after a kick-boxing class; feeling tired but satisfied after a long, hectic day,” says an acclaimed model. She has a whole lot of friends who are as health-conscious, figure-conscious and beauty-conscious as she is. She claims that even if she weren’t a model she would still be the way she was because she likes staying slim and fit. So, let’s find out if she’s in earnest.

Since how long have you been like this? Slim, fit and gorgeous?

Actually, right from my school days. My parents have always been very health-conscious. They always encouraged me to stay slim. In fact I remember my dad used to say – you eat nutritious, you live lore. Mom never stacked the shelves with chips or junk food, or the fridge with soft drinks. It was always fruits, healthy snacks and coconut water.

What is more important to focus on? Food or exercise?

I think it is a balance of both. If you only go on a diet you’ll lose weight but you’ll fail to firm up your muscles. I do not believe in going on crash diets. They only result in tremendous water loss. On the other hand if you only exercise and not eat properly, you’ll lose a lot of weight but you won’t look healthy. You’ll just end up looking pale and sickly.

What is your regular diet?

I love food. And I like to see a lot of colour on my plate. I begin my day with cereals, soya milk, vitamins, fruits and my glass of milk. By midday, I have another fruit; during lunch, I have a little bit of carbs, oe else I get my rye bread, some protein-chicken, or fish. Sometimes I even have lentils or vegetables; and lots of salad. Evening’s it is coconut milk, dry fruits and fruit. I am actually a fruits person. Dinner comprises nice, healthy chicken soup, salads and vegetables.

What do you do when you go out to eat or on holiday?

Oh! I can be very tiresome. When I’m eating out I drive the person who serves me absolutely mad. I’m very careful about how much oil is going inside me. It’s normally always steamed or beaked dishes I order for. I ask for a lot of salad dressing on the side and bore him to death with my ‘please, less oil please’. I’m not one who would go out in the night to have a burger or a pizza. When I’m on a holiday I allow myself a little liberty and let go.

What does letting go mean?

Oh well! Having ice creams and stuff like that at the weirdest hours possible. Chinese food at four in the morning; it almost sits in my stomach. I have a terrific sweet tooth. I love chocolates. Actually I need to check myself only on that front.

Do you have a tendency to easily put on weight?

Oh yes! I always have to keep a strict watch over my weight. I come to know about those extra pounds when clothes do not fit the way they should. But as soon as that happens, I work my heart out. Thankfully, it’s never been very difficult for me to get back in shape.

What kind of an exercise pattern do you follow?

Well, I’m an early-riser. I get up at six in the morning; go for yoga twice a week which lasts one and a half hours. The remaining days of week, I work out at the gym. I also go for dance classes but that is not to lose weight; that’s just for recreation. I also go for kick-boxing at least thrice a week. And I carry my own food and water wherever I go.

What would you do if you were a full-time working girl?

Ah! I guess that would be very difficult. I don’t know how on earth would I have the time to exercise but I would definitely carry my own food – a chicken or a sandwich out of rye or whole wheat bread.

What do you think is the key to good health?

Actually, the most important thing is to find out what suits your body best. If you cannot take care of yourself, you can never take care of others. You have to chalk out a balanced diet. I have my carbs early in the morning so that I can work it out during the day. I have conditioned myself in a way that I don’t crave for anything. One can follow any form of exercise; there are no hard and fast rules about that. The times I do not exercise, I am a complete couch potato. I get lethargic. When I can’t exercise, I just run up the flight of stairs to my apartment. I stay on the 7th floor. I think it is also important to read about nutrition. This way you’ll know what is good and what isn’t. Exercise and diet, together will get your fat percentage down and help you tone up.

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