Bicycle exercise

The bicycle exercise is a great exercise to use when you want that fat to ride away from your abs, all you have to do is peddle hard enough. The bicycle exercise is a great exercise that works the Rectus Abdominis and the Obliques. To find out what the exercise targets it was researched by the American Council.


To perform this exercise start off laying on the floor

1. Lie down on the floor with your face towards the sky and place your hands behind your head.
2. Bring knees towards chest and raise your shoulder blades.
3. Straighten legs to a 45 degree angle
4. Twist right elbow towards left leg while pulling leg towards elbow
5. Twist left elbow right leg while pulling leg towards elbow
6. Repeat motion 15-20 repetitions

How much water do you need?

It flows through your taps, runs through your body and falls out the sky… Water! Your body is dependant on this liquid. We all know we need water to drink to keep you running healthy, but are you getting enough of it?

We humans are basically water…
Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water

That just shows you that water is very important to our bodies. Studies have shown many of us do not get enough water in a day. The British Dietetic Association guidelines state that an average adult should consume 2.5 liters of water per day. These numbers should increase due to heat in weather and physical exercise.

Although don’t over do it as tea, juices, fruits, vegetables and meals also contain water, drinking to much water is also not healthy so remember to set limits.

Energy drinks are they needed?

We have all heard about these enchanted drinks that almost claim to improve your performance in any physical activity you perform, as these drinks rejuvenate bodily fluids that are drained while competing in physical exercises. These fluids are drained from sweat although the question is do we really need these drinks?

Gatorade at times can be very useful, and also better than water in certain situations. Gatorade is a drink formulated to be effective when there is fluid loss and electrolyte and carbohydrate replacement is needed. Gatorade is intended for people who work hard or athletes usually in a hot environment because they tend to lose more sweat and fluid. Plain water will not replace the sodium and potassium that your body will lose through sweat, nor the energy that your body loses.

Sports drinks such as Gatorade are not necessarily needed unless you just had a very extreme workout for more than 1 hour. So the next time you take a walk around the neighborhood and you worried about fluid loss, water will maintain the job as it is not a extreme exercise.

Pre workout stretch

Stretching before a work out session can let you push your muscles to a further extent with less pain but it also helps preventing an injury like pulling a muscle. Stretching has been around for a very long time. It is an ancient Indian technique to keeping your body fit and healthy also known as Yoga.

Yoga is very popular around the world now as there are many benefits for this particular type of exercise. I will be going through some very effective yoga techniques and stretches that will guarantee you to have a safe and fun workout without an injury.

Side Lunge
1. Stand straight, with your feet facing forward, and two times shoulder width apart.
2. Put your hands on your hips, keep your back straight, slowly exhale, and place your bodyweight on one side.
3. Alternate the body weight on the other side to stretch opposite side.

Knees to chest
1.Keep your head on the floor, and lie on your back.
2. Slowly bring your knees towards your chest and wrap with your arms.
3. Exhale, as you pull down on your legs and lift your buttocks
4. This stretch is great because you can also stretch your neck by bringing your chin towards your chest

How many calories should I consume daily ?

So you’re wondering how many calories you should consume in one day? Well it’s not that hard to determine the technique I will be showing you a simple calculation of math, this calculation does not take Einstein to solve. Intake results should vary on the amount of exercise you have gotten in that day.

To get how many calories you can consume in a day you need to compute basal metabolic rate. This is just big words for the simple term calorie intake. To figure out this calculation you must multiply your weight by 10 to find your calorie intake.
Ex. If you weigh 120 pounds your basal metabolic rate would be 1200
(120 x 10 = 1200)

This is not 100 % accurate many different factors can change the result of how many calories you can intake, such as age, gender, fat, muscle, exercise, and amount of calories you burn in a day.

SUNDAY SMOOTHIES !

Do you hate the taste of your whey protein well Every Sunday I’m to give you guys a recipe where you can add your whey protein and mix with other delicious ingredients to cover up the taste of the protein but make sure your body still gets every bit of protein.

Today I’m going to go through a very delicious Smoothie/Milkshake with a main ingredient being a juicy Watermelon.

You will need:


1 to 2 tablespoons sugar
½ teaspoon ground ginger
1/8 teaspoon almond extract
Whey protein (how ever much desired)
2 cups seeded/seedless watermelon chunks
1 cup cracked ice
½ cup plain yogurt

Mix all ingredients in a blender

And you should be left with a beautiful smoothie that will leave you with a Watermelon flavor in your mouth. With the amount of ingredients you have poured in to the blender you should be left with 2-3 shakes to last you for 2-3 more workouts.

P90X ?

Do you want a challenge? Well today I am going to go through a solution that really worked for me. This is not an advertisement for this program. I am not in anyway getting paid by this routine for introducing it you guys.

This routine is a beautiful program, it is called P90X. If u don’t want to work hard then I suggest you stop reading right now. This program is designed for your body to work along with the diet that they produce for you if you decide to give half the effort on the exercises and are replacing the meals you are supposed to eat with McDonalds I can guarantee it will be a while before you see results, if you stay on track hence the name you should be ripped in 90 days.

This is one of the most popular workout routines being spread around the world. It like many other new routines use muscle confusion testing the opposite muscle after every other intense workout. This causes greater results in a shorter period of time. Here is one session from P90X I have supplied for you guys.