How To Get Rid of Cellulite!

This article will explain the three reasons why kettlebells work to get rid of cellulite. So you’re probably wondering what these kettlebell things have to do with cellulite. Well I’m glad you asked!

OK so let’s go through the reasons why kettlebells get rid of cellulite. Now in all the research that I’ve done I’ve come to the conclusion that there are 3 main reasons why kettlebells can quickly reduce and get rid of cellulite.

The first reason is that heavy weight training reduces cellulite. You can grab a can of peas and do bicep curls all day and I guarantee if you continue to do that every day (demonstration) day in day out you will see little if any improvement on your arms. Now something is better than nothing so if you want to sit at your desk at work and bicep curl a can of peas – feel free… however if you want fast results in the shortest amount of time, you need to lift heavy weights. So you may be now asking why not just go to the gym and lift weights, why use kettlebells?

Well this brings me to the second reason that kettlebells get rid of cellulite. The shape of the bell (if you have a look at it closely – bring close to camera) it has a handle and a “ball” like weight. The weight of the kettlebell is distributed unevenly so when you are using it and doing the movements you are actually using more muscles than you would be using when doing machine weights or other forms of weight training at the gym. This is because you have to use different muscles (ones that would not normally be used) to stabilise the weight. The more muscles you use, the more likely it is that you will trim down and get rid of that unwanted cellulite. You will be burning extra calories 24-48 hours after your workout!! The more calories you burn the greater your fat loss, the more you will reduce your cellulite!

Now to get rid of cellulite you need to do heavy weight training but you also need to do cardio. Now I don’t know about you but if there was a machine in this world that would help me multi-task to do these two movements together (so I can do it all in half the time) I would rather use that than 2 different machines and have to double my exercise time!

To give you a little insight about my own experience – when I first started exercising – I did what everyone else does – went to the gym, jumped on the treadmill, followed by the crosstrainer and a little bit of bike, then went on and did all the weights I could figure out how to use on the gym floor – and ended up spending 2 hours exercising – and most weeks I would be doing this 3-4 times a week. Add those hours together and I’d be spending 6-8 hours (almost an entire day) at the gym. Even though I noticed changes in my body – I still had cellulite and to be honest – I had no social life!

So the third reason kettlebells get rid of cellulite is because it combines both cardio and weight training – this means you can exercise for a less amount of time, kill 2 birds with 1 stone and get far better results than using any other form of exercise. This can be achieved in 1 hour a week! I couldn’t believe that I could reduce my 6-8 hours down to 1 hour and have better results! That’s amazing!
Source by Fabiola Curavic

Build Muscle Fast by Activating Your High Threshold Motor Units

Okay, you are probably mumbling to yourself right now… “What the heck are high threshold motor units?” Well, they are your best friend if you’re looking to build muscle, strength and power fast. Your muscle fibers work together in groups or units to perform movements. Like an Army platoon, these groups of muscle fibers band together in tight formations to perform their duties. High threshold motor units (HTMU’s) are the strongest groups of muscle fibers in your body. They lie around waiting to be used for only the most difficult of muscular tasks.

But here’s the problem… Many weightlifters and muscle building enthusiasts don’t engage these motor units properly, if at all. They go to the gym or workout at home, rarely pushing themselves to the level of intensity needed to recruit these high threshold muscle fibers. Or, if they do engage them, they do so in a haphazard way without the consistency or planning needed to build real strength and size.

Remember that…consistency and planning. In order for muscles to grow, they must be repeatedly challenged by the same training stimulus for a specific period of time until an adaptation has been made. Consistency and following a long term plan for your training is the key… Not jumping around from workout routine to workout routine like most people do. So, make the training regimen I describe below part of your annual plan.

How to blast your HTMU’s to increase your strength and size in the shortest time possible… Lift for several weeks with maximum weights for all your multi-joint exercises like the barbell squat, deadlift, barbell bench press, barbell shoulder press, lat pulldown, bent-over barbell rows, etc. The best schedule for this training is working out Monday, Wednesday and Friday or Monday, Tuesday, Thursday, Friday. Be sure not to workout more than two days in a row. For this kind of training it’s best to do an upper body/lower body split.

If you split upper and lower body, try an AM/PM split on the SAME DAY. For example, on Monday morning you could do a 30 minute upper body routine. Then in the late afternoon or early evening, do your lower body exercises. If you can’t fit that split into your schedule, then just do 3 intense sessions a week, alternating upper and lower body sessions. Be sure to alternate between doing two upper body sessions (and 1 lower body) one week, and the following week, doing two lower body sessions and one upper body. This will ensure you’re hitting upper and lower body equally over each two week period. You can also do the above upper body, lower body split workouts on Monday (upper body), Tuesday (lower body), Wednesday (rest), Thursday (upper body) and Friday (lower body).

Loads, Sets, Reps and Rest Periods… Start with 80% of your one-rep maximum in week 1, then use 85% of your one-rep maximum in week 2 and finally in week 3, use 90% (or more) of your one-rep max. Do 4-5 sets of each lift, resting 3 minutes between sets. For this kind of training you need full rest between sets. With regard to repetitions, you should be doing approximately 8-10 reps for 80% of your 1 Rep Max; 5-7 reps for 85% of your 1 Rep Max; and 3-5 reps with 90%+ of your 1 Rep Max.

Each week, you will be engaging more of your high threshold motor units as the weight increases and your body responds by recruiting more fibers and thickening existing ones to handle the loads. In less than a week, you will notice a definite increase in strength. For example, by your third workout (on Friday), the weight used on Monday should “feel” lighter than when you lifted it on Monday.

This is the adaptive response of your body becoming more efficient at lifting a specific weight for a specific exercise. Over the coming weeks, you’ll see strength increases again and your muscle mass will increase as well due to your increases in strength. Keep in mind that gains in muscle mass lag behind strength gains. So once you’ve increased strength it will take a little time for muscle mass to develop.

After this 3 week cycle, do the whole thing over again — except this time, use dumbbells for all your lifts except the squat. This will really challenge your high threshold fibers because they will be forced to stabilize the heavy weights more than you do when using a barbell. Don’t be surprised if you make some personal bests in your big lifts like the squat and bench press. Of course this strategy assumes you’re eating right and getting an appropriate amount of rest and sleep. If not, your hard work will be in vane and you won’t gain anything except muscle soreness and a lot of disappointment.

The Benefits of Activating Your High Threshold Motor Units… Scientific research and lifters who perform this type of training have proven that you can increase your strength in a matter of days, and your mass in Weeks… not months! And with strength increases come increases in muscle fiber thickness and the number of muscle fibers, both of which make you bigger and stronger.

Strength and size are closely associated with one another, although the relationship is not 1 to 1 (meaning that for some strength increases, you will not have a corresponding size increase). These gains can only occur if you engage your HTMU’s in a methodical and consistent way. Don’t do this type of training without a good plan or you could end up doing more harm then good. After 6 weeks of this type of training, you can take some time off, 5-7 days, to let your body fully recover and grow, grow, grow!
Source by Robert Thomson

10 Awesome Bodyweight Exercises for Judo

There are literally hundreds and hundreds of exercises out there. But which ones are will improve your performance on the mat. Here is a list of 10 fantastic body-weight exercises that will build strength, power and explosiveness for all Judokas.

Body-weight squats

Body-weight squats will develop strength and stability in the lower body. Strength in the legs is something the Japanese pride themselves on. That is one reason why they develop so much power when they execute a technique. Make sure when you are squatting that you get low enough so that your thighs are parallel to the floor. Drive through your heels, don’t fall backwards and maintain your balance.

Burpees

One of the hardest and best body-weight exercises on the planet. Burpees develop leg power and upper body strength and when done as part of a circuit or in a Tabata interval will dramatically increase your fitness levels. Simply squat down, extend your legs out into a push up position, perform a push up, bring your legs back to a squatting position and proceed to explode upwards jumping as high as you can.

Pushups

Whether it is traditional, close grip, wide grip, box, or scooping pushups the fact of the matter is that push-ups will give your upper body a strength boost. Having a strong upper body will result in you being able to create really good reactions when you fight which can assist in your throwing your opponent.

Chin ups

One of the hardest but most beneficial exercises in not just the bodyweight exercise category, but in strength training as well. The ability to pull your chin above a bar will greatly improve your strength and overall success on the mat. Whether it is close, wide or alternate grip chin ups, if you make chin ups a part of your regular gym programs you will not only get a stronger back but also have a greater strength when it comes to pulling your opponent off balance.

Rope climbs

Similar to chin-ups, the rope climb is one of the most beneficial exercises for judokas. The rope climb is utilized by all top level judo players due to the fact that it not only increase your arm, back and core strength but also increase your lactic acid buffer in your forearms and arms. This is a great attribute to have in the last few minutes of a judo match. If you are constantly climbing the rope week in, week out you will see an increase in your ability to not only grip fight hard, but grip fight for longer.

Elastic band open shuts

Judokas are constantly gripping and flexing the forearm and wrist muscles and as a result most have a muscle imbalance in forearms. This imbalance can lead to injuries such as RSI and tendinitis. Elastic band open shuts will slowly strengthen the opposing muscles (wrist and forearm ex-tensors) creating a muscle balance in the wrists and forearms. Simply wrap an elastic band around your fingers and open and close them for 50 reps a day for the first week and slowly increase week after week.

Core hold

Ab brace, prone hold, plank or bridge. This exercise has so many names and most the time it is performed incorrectly. To perform a Core holds properly assume a push-up position but rest on your elbows instead of your hands. Your hips should be parallel to the floor, do not drop your hips or raise them too high. Concentrate on your abdominal and lower back muscles and slowly bring your shoulder-blades together. Hold for desired time limit. If this becomes too easy slowly raise an arm and leg off the ground. This will make your core have to adjust slightly to compensate for the hips tilting.

Hanging leg raises

This seems like a simple exercise but is actually very difficult. Hang off a chin up bar and let your legs hang slightly off the floor. Contract your core muscles, slightly bend your knees and raise your feet as high as you can towards the bar. Try to avoid any excess swinging. If this is too difficult then raise your knees to your chest instead. Perform 4 sets of 15 repetitions.

Squat jumps

Similar to a bodyweight squat but once you reach the bottom of the squat explode upwards and jump slightly off the ground. Be sure to land on your toes and repeat for desired number of repetitions.

Clapping push-ups

Another exercise that seems easy but after two or three repetitions becomes quite difficult. Perform a push-up and instead of pushing your body back to the starting position explode upwards, getting some airtime long enough to clap your hands. Land and repeat for desired number of repetitions.

I recommend performing 11 seconds on and 9 seconds off for as many rounds as you can handle.

If you add any of these exercises to your strength and conditioning programs you will find that your Judo will improve. All of the above exercises are fantastic for Judo. Remember that Judo players should be training like Judo players so it is vital that the exercises you are performing in the gym are catering specifically for Judo.
Source by Matt D’Aquino

The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat

You probably already know that swimming may be one of the best activities to work your entire body. When it comes to swimming, the health benefits are virtually endless. There is a lot of swimming routines out there that can help you burn calories and keep you in shape, but which one is best? In all reality you can’t go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training? By adding “HIIT,” it turns a regular swimming into a high intensity swimming routine that burns fat like crazy!

What Does A HIIT Workout Routine Consist Of?

If you are not already familiar with high intensity interval training, then you will be amazed how quickly and efficiently your workouts will become. Commonly referred to as HIIT, these types of workouts require short periods of maximum exertion combined with recovery periods of less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than traditional cardio.

What Happens When You Combine HIIT With Steady State Cardio

Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn’t make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

What Your High Intensity Swimming Routine Will Look Like

HIIT

1) Warm up briefly by swimming a couple laps

2) Freestyle swim(sprint) for 30 seconds

3) Light swim or paddle(rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim laps at an easy to moderate pace for 15-30 minutes

Note: The entire workout shouldn’t be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming

HGH is short for human growth hormone.HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn’t have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we’ll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1) Begin your swimming routine in a fasted state. This means that you won’t consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3) Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and helps preserve muscle mass.

Amazing Fat Loss Results In A Short Amount Of Time

Sticking to a high intensity swimming routine like the one above will do wonders with fat loss but it is also gentle on your joints. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.
Source by Adam M. Johnson

Legs, Legs, Legs – The 5 Best Exercises For Beautiful Sculpted Legs

While a lot of people dread leg day, I’ve always loved it! I look forward to the burning that I feel when I’m training my quads really hard and I love the look of strong, toned legs. Another benefit to leg day – if done right, it can double as cardio since training legs usually turns aerobic at some point.

There are so many great leg exercises to pick from too. That’s another great thing about leg day – you can use all kinds of variety to mix things up and keep your workouts interesting. Some of my favorite leg exercises are listed here…these aren’t all of them, just a few of the really good ones! Enjoy.

Leg Exercise #1 – The Squat

This classic leg builder is arguably one of the best weight lifting exercises ever…period. The squat is a compound exercise that can be done using several different techniques to train your muscles from different angles. Different variations of the squat include the back squat, the front squat, plie’ squats, sissy squats, close stance squats, wide stance squats, Smith Machine Squats and Hack Squats just to name a few (if you aren’t sure how to do some of these, please let me know – I’ll be happy to break it down for you). So, you see, squats alone can do a pretty thorough job of training your legs.

Leg Exercise #2 – Walking Lunges

Talk about a butt kicker…literally! Walking lunges are often overlooked by bodybuilders because they will wear you out. This exercise targets your glutes as well as your inner thighs and your quads. When I first started doing walking lunges I woke up the next day and I could barely stand up. My inner thighs and my glutes were more sore than they had been in a long, long time. While some people think I’m a little weird for loving this burn, those gym junkies out there will understand the love hate relationship you’ll develop with sore muscles.

Leg Exercise #3 – Stiff Leg Deadlifts

It’s so important to keep a good balance between training quads and hamstrings. One of the most common causes of knee injuries in athletes is an imbalance in these two muscle groups. That’s why I love a good hammy exercise! Stiff leg dead lifts, done correctly with the weight kept in close to your body, your back kept flat and soft (not bent) knees these babies will build a beautiful hammy – glute tie in and they’ll help keep you in balance and decrease your risk of injury.

Leg Exercise #4 – Extension Drop Sets

I’ve never done an exercise that made me want to cry like these ones. Leg extensions done in the traditional fashion, one set at a time hurt bad enough, but using a drop set absolutely burns out your quads, Which is excellent since you have to break ’em down to build ’em up. To do leg extension drop sets you start with a heavy weight. Before you begin you should know how many reps you’ll do and what increments you’ll decrease the weight by.

For example you may start with 100 pounds and work your way down to 10 pounds using 10 pound increments to decrease the weight. At each weight you’ll do five reps, rapidly decrease the weight, do five more reps, rapidly decrease the weight…you get the point, right? By the time you get to 10 pounds 5 reps will feel like you’re lifting the entire stack! If you want sleek, chiseled thighs, these are a great exercise to get you there.

Leg Exercise #5 – Lower Body Stretching

Okay, this isn’t a specific exercise, but I couldn’t let a leg article go by without talking about stretching. If you want to have lean, strong legs; if you want to lift hard and heavy; if you want to avoid injury while achieving these goals, you absolutely need to stretch your leg muscles. I’ve seen people tear their hamstring so badly that it balled up in the back of their leg – it’s not pretty, it will side line you for many months and it hurts…BAD! So, if you can, stretch your legs often.
Source by Steve Mathews