Relieve Muscle Soreness

Muslce Soreness After A Workout? Try some of these!

1. Static Stretching.

Focus on slow and gradual stretching. Stretch each muscle just to where you begin to feel the stretch then hold that position until you feel the muscle let go. Do not bounce or force the muscle unless you want to create more harm than good.

2. Light Exercise.

Muscles that are not used will become stiff and take longer to become pain free. Gentle, non-stressful exercise will increase the circulation and relax your muscles.

3. Massage.

Good old fashioned massage acts much like light exercise or gentle stretching by increasing your circulation and coaxing the muscles to relax. The differences are that with massage you need do nothing other than simply enjoy, and the massage therapist can locate and work with those areas of your musculature most in need of attention.

4. Cold.

Cold water or ice breaks the pain/ischemia/spasm cycle by increasing the circulation and interfering with pain signals. Ice is also an excellent anti-inflammatory agent and will greatly speed healing. I run my muscles under cold water for 3-10 minutes after a workout.

5. Alternating Hot and Cold.

Since the thought of hot often seems more soothing it is included here, but in combination with cold. Hot water will relax muscles and increase circulation but will also increase inflammation and swelling within muscle fibers. Therefore it is important to alternate with cold and end with cold. This can take the form of a sauna and swim, a whirlpool and cold plunge, a hot and cold shower or a hot bath and ice. After 3-10 minutes of cold, run the hot shower on your legs for 1 minute. And than repeat a few times.

6. Movement In The Pool.

Water supports your muscles and makes them easier to use. If you are extremely sore it will be easier for you to use your muscles in the pool either walking, stretching, or gently swimming.

No more soreness? Get continue to get our butts working!

Empowering Quotes

"Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved."- William Jennings Bryan

"Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference."- Nolan Bushnell

"Being defeated is only a temporary condition; giving up is what makes it permanent."- Marilyn vos Savant

"Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains three descriptions: could have, might have, and should have."- Louis E. Boone

Chilli - A Common food that boosts your metabolism‏

An Article by Mike Geary, TruthAboutAbs.com

**How Your Spice Cabinet Can Boost Your Metabolism**

I've written before about the power of certain herbs and spices in terms of antioxidant capacity and other health benefits. If you remember, I wrote a couple months ago about the super-food status of cinnamon and how powerful a health food (or rather spice) that it can be.

The next super-spice -- Chili!

I was just reading about a recent Australian study that documented how you can burn more calories, increase your metabolism slightly, and help control your blood sugar and insulin levels by including chili peppers and chili spice (or cayenne) in your foods.

Keep in mind, this may be a minor "detail", but when you add up a lot of these types of "details", you can make significant changes to your body over time. As you've probably heard in the past, the active ingredient in chili pepper (capsaicin) can cause slight increases in your metabolic rate and calorie burning from a meal.

This has been reported many times in both animal and human studies. However, in this Australian study, Madeleine J. Ball, MD, one of the researchers from the study, sought to find out how chili pepper affected blood sugar and insulin response after a meal. As you know, chronically high insulin levels in your body can not only cause deposition of excess body fat, but also can lead to diseases such as heart disease and diabetes.

The study was split into groups of subjects that ate meals without chili spice, and other groups of subjects that ate meals with chili pepper. As it turned out, the chili pepper eating groups had lower insulin levels and more stable blood sugar after the meals than the groups that ate the same food without chile.

According to Dr. Ball, "the chili is probably having some effect on the ability of the body to clear -- or remove -- insulin from the bloodstream". Aside from the temporary calorie burning boost and insulin controlling response, apparently chili pepper also has significant antioxidant and anti-inflammatory properties...

So if you can handle a bit of spicyness, go ahead and enjoy adding some extra cayenne or chili pepper to your pot of meat & bean chili, your morning eggs, meat dishes, and other meals, knowing it's possibly giving you a slight edge in the fat burning department. One of my favorite meals that I've been eating a lot of lately is my home-made chili. I make big batches of it, and that leaves leftovers for quick and healthy meals whenever you need them.

The Knee-In Exercise

The Knee-In Exercise
Area Targeted = Lower Abs

The knee in exercise develops, strengthens, and defines the lower abdominal area. It also includes the upper abdominal area and the external obliques as well.
How to position yourself for knee ins
Lie flat on your back, with your legs extended straight out. Place your hands beneath your buttocks so your sitting bones are resting on top of your thumbs.
Keeping your feet together, lift your legs and feet three to six inches off the ground.

How to perform knee ins

Take a deep breath in and focus your attention on your lower abdominal muscles.
Breathe out and flex your lower abdominal muscles while pulling your knees in toward your chest. You'll want to try to bring your knees in to a ninety degree angle if possible.
Once you've reached your peak, squeeze out all the air from your lungs by flexing your lower abdominal muscles as hard as you can for one to two seconds.
Keeping the tension on your lower abdominal muscles, take a deep breath in and begin to extend your legs out toward the floor until they are three to six inches from the ground again.
Keeping your feet from touching the floor, take another deep breath in and repeat the movement until you have completed your set.

What your knee ins should look like

Things to remember when doing knee ins

Don't allow yourself to rock back and forth. Rocking reduces the effectiveness of the exercise and could lead to injury. Take your time with this exercise and keep your body steady and controlled.
Picture any fat you may have melting away from your lower abdominal area and hard, well-defined muscles replacing any fat that was once there.
Don't let your feet touch the ground and try to keep your knees and feet together.
Keep your mind focused on developing your lower abdominal muscles, and visualize your lower abs looking exactly the way you want them to eventually look throughout the entire exercise.
Remember to breath naturally with each repetition.
If you would like a little bit more of a challenge you can bring your knees in closer to your chest if you'd like, but try not to lift your lower back off the ground.

The Leg Raise Exercise

The Leg Raise Exercise
Area Targeted = Lower Abs

The leg raise exercise develops, strengthens, and defines the lower abdominal area. It also contributes to strengthening the upper abdominal area as well.
If you cannot do leg raises, replace with an alternative, ie. the knee-in exercise.
How to position yourself for leg raises
Lie flat on your back and let your upper body relax before doing your leg raises.
Place your hands beneath your buttocks, lining up each of your thumbs under your sitting bones to help support your back.
Lift your feet about three to six inches off the ground while keeping them together.

How to perform leg raises

Taking a deep breath in, focus your mind on your lower abdominal area. With your focus set, contract your lower abs and breathe out as you begin to lift your legs further from the floor.
Keeping your abs tight, continue to raise your legs until they are pointing straight up into the air -- perpendicular to the floor -- making use of every last ounce of air all the way up.
Once you've reached your peak and your legs are perpendicular to the floor, give your lower abdominal area an extra squeeze for one second.
Breathe in and begin to lower your legs back towards the floor without letting them touch the ground while keeping your lower abs contracted all the way back down.
Once your feet are approximately three to six inches off the floor, repeat the exercise and finish your set.

What your leg raises should look like

Things to remember when doing leg raises

Make sure you are supporting your back with your hands and are on a comfortable surface to help prevent injury. Remember to keep your upper body relaxed throughout the entire exercise.
Bring your legs as high up as you can, and give your abs a good squeeze once you've reached your peak. Remember to keep your feet together and off the ground until you've completed the entire set.
Try not to make your movements too fast or jerky. A slower pace will do better for this exercise.

The Abdominal Crunch Exercise

The Abdominal Crunch Exercise
Area Targeted = Upper Abs

The crunch develops, strengthens, and defines the upper abdominal area. The lower abdominal area is only slightly affected by this movement.

How to position yourself for an abdominal crunch

Lie flat on your back and bend your knees so your feet are close to your buttocks.
Your knees should be pointing towards the ceiling and your feet should be flat on the floor with your feet together.
Place your hands behind your head or beside your ears to support and guide your head and neck during the exercise.

How to perform the abdominal crunch

Begin by taking a deep breath in and focusing on your upper abdominal area.
On your exhale, flex your upper abdominal muscles as hard as possible and slowly raise your shoulders off of the floor in a curling movement until your shoulders are completely off the ground.
Take another deep breath in and slowly begin to lower yourself back down to the ground while keeping your upper abdominal muscles tight.
Once you've come back to the starting position, relax your upper abdominal muscles for one second and repeat the movement again until you have completed your set.

What your crunch should look like

Things to remember when doing crunches

Do not use your arms to pull up or lift your head. Your arms should only be used to support your head and neck during this exercise.
Lift from the chest area; do not pull on your neck.
As you work, imagine your belly button pressing down through your body into the floor.You only want to be lifting your shoulders and upper back off the group, not your whole body.
Do not bounce or try to come off the floor too quickly. Bouncing, jerking, rushing or lurching off the floor can lead to injury. Always use slow, controlled movements and remember to breathe with the movement.

How To Bulk Up Fast - Without Getting Fat

Recently, i burned slightly too much and fet that the protein intake is rather low. Without having enough calories intake, the muscles will not grow.

As such, it is important to take in more healthy calories..


From Vince Del Monte, here is what he will advice,

"Here is the strategy I used to ingest an extra 1000-2000 calories per day.

Get a pen and paper:
-> Three-four large 1 L water bottles
-> A blender
-> Couple bags of frozen berries from Costco
-> A tub of natural peanut butter
-> A tub of protein powder
-> A few bags of low fat milk
-> 10 minutes of your day

No, you are not mixing all these ingredients exactly but you can mix the following:

*** 1-3 cups of low fat milk - 300 calories
*** 1-2 cups of mixed berries - 200 calories
*** 40-60 grams of protein powder - 160-240 calories
*** 1-2 tbsp of natural peanut butter - 200 calories

As you can see, this adds up quickly to over 800 clean calories and they are all healthy foods. You will notice that these shakes have no junk sugars and no 'bad' fats. So for all those whiners who complain that they can't get enough food each day - throw that excuse out the window. You now have a solution. If calorie counting is not your thing then simply monitor the number of cups, scoops and tbsps. I suggest starting with portion sizes of 1 for everything. While the 40-60 grams of protein is always consistent i.e. 1 cup, 1 scoop and 1 tbsp of the above ingredients and then build to two and three where recommended.

Formula for Success (in any areas of your life)

This post is inspired by the previous post from Vince DelMonte. The previous post stated that any work-out program will work as long as you follow this "Success Recipe".

Putting it into perspective, this Success Recipe will work for any areas of your life. Lets review:

1) Believe in the Prorgam:
In anything you do, Set A Clear, Specific Goal and Create a Plan. Then add in the most important aspect - BELIEVE that you can achieve the goal! Your goal and plan can be flexible, but your BELIEVE that you will one day be the person you want to be and/or you will achieve your goals soon, MUSY NEVER CHANGE. If your belief is gone, ALL HOPE is gone.

2) Consistency:
Take massive, consistent action. It is not what you do once in a while, once a year, once half a year!
It is WHAT YOU DO EVERY DAY AND WEEK that makes you what you are.
If you are fat, it is because you over-ate once or twice a year? NO! It is WHAT YOU DO EVERYDAY.
Look at Slyvestor Stallone, he is in this shape because of what he does EVERYDAY!!! In fact, he is who he is today (a successful movie star), because of what he does everyday before and after he became successful. He wrote scripts and travel around to sell his script everyday. And Everyday of his life, he dreams and believe that he will one day be who he already is today!

Another person i would like to talk about is Tiger Woods. When he was 13 years old, he believed that he will one day be WORLD NO.1 Golfer. And his believe carried him through. But that is not all, EVERYDAY, TIGER WOODS HITS ABOUT 800 GOLF BALLS! That is consistency!

3) Intensity (Stretch Goals and Continuous Improvement) :
Did Slyvestor Stallone stop, relax and enjoy himself once he became succesful after his First ROCKY Movie? The fact that there is Rocky 2, 3, 4, 5 and 6 tells you the answer. He never stops improving! You can check out his shape and body from Rocky 1 to Rocky 4. He is geting fitter (even though he already past 30yrs old since Rocky 1). Similiarly, we need to push ourselves in the area we want to succeed in. Even in relationships with your loved ones, they are either GROWING or DYING. Nothing really stays stagnant! So choose, grow or die...

4) Fuel
In terms of workout program, you need the right amount of fuel. You need to eat right. In other areas, the correct mental and emotional fuel is needed too! Motivation and love. Everyday, what is it that push you towards taking consistent action? It is the emotion - the excitment of knowing that you are moving towards your goals. I motivate myself using this blog. I take pictures of myself and look out for inspiring role models such a Slyvestor Stallone, Vincent Ng, Tiger Woods etc. They are my fuel.
My trainees are my fuel too, i picture them having more trust in me because i have been there, done that and am still THERE.
What is your fuel? Your friends, your promise to your loved ones?

One more thing to add that i learnt. Through this journey, we must also learn to take feedback and learn from mistakes. If a workout is not suitable or not showing results, we got to find out WHY and HOW to Improve.

Follow this recipeto success and do tell me if there is any reason for anyone not to make it.

Recipe to A Good Program - From Vince DelMonte

From Vince DelMonte,

It *WILL* work if you follow my recipe below:

1. TRUST the program and DECIDE to make it work

I firmly believe that having 100% trust in the author of the program is one of the mostimportant factors in your success with a musclebuilding routine. Your trust will affect the degree of effort, focusand dedication that you'll put into the routine.That alone, will jack up your results! That's one of the main reasons you see so manytestimonials on my website: my customers believein me. As a result, they don't question my advice and their gym performance improves whichgets great gains. Rarely, does a program actually 'fail.' Usuallyit is the person doing the program that fails! If you DECIDE - that means you step up to the plateand commit to the program 100% - then why would you fail?! DECIDE to make the program work before you begin. DECIDE to study it, follow it and seed out the coachof the program for guidance IF you do need help. I can't stand people who say, "I'm not sure if this program will work for me...." Decide to make it work and it will work!

2. Consistency

Have you ever seen those guys in your gym whowork out with horrible technique, don't seem to have any structure to their workouts, andappear to be 'overtraining' because they are always in the gym? Yet, a good percentage of them have SPECTACULAR bodies! Ever wonder why? Most likely, they are SIMPLY consistent. They do not miss workouts. They do not takelots of 'down time'. They do not 'try' to make it into the gym. They MAKE it to the gym. You can bet your saving account that they willbe at the gym at the exact same time, the exactsame days, every day, like clock work. Becoming *CONSISTENT* is extremely powerful becauseyou build up momentum and see instant gainswhich creates momentum which keeps you motivated to maintain your rhythm. Any program that you do CONSISTENTLY over timewill bear fruit.

3. Intensity

Visualize that guy in your gym again. The onewith no variety, no workout structure, and horrible technique! The same guy that is the biggest guy in you gym. He doesn't know anything about the latest 'breakthrough'training program... he simply trains his butt offevery time he goes to the gym. He rarely talks to anyone.He wears his iPod and hat. Has no time to stare at himself in the mirror. Every rep he does is like his last rep. Every set is done like his life depends on it. He trains like a barbarian. He carries a towelbecause he drips sweat all over the gym floor. He lifts heavy weights and high reps and has others stop and stare at him while he trains thinking, "Is that how I should be training?" The answer? YES! YES! YES! Any program that you do over and above your previous workout intensity will product results. You could give me any training program, and I am confident enough that I would get results from it, not because of the program, but BECAUSE I will do it with the RIGHT intensity. Every workout should be forcing you to do moreweight, more reps and more sets and less weight in a structured manner.

4. Caloric Support

I don't want to under estimate nutrition butI have to admit that I have seen guys with HORRIBLE nutrition get incredible physiquessimply because they TRUST the program, were CONSISTENT with the program and did theprogram with the right INTENSITY. And mostimportantly they DECIDED to get results. Adding proper nutrition will take your physiqueto the highest level possible. Trying to build muscle without the proper nutritional support is like trying to buya $50,000 car with only $25,000 in the bank.

Your friend and coach,

Vince DelMonte, C.P.T., H.B.K.Author, No Nonsense Muscle Building

Sylvester Stallone - Nutrition and Regimen

From the man's own mouth...

"I led a very unhealthy regimen while working to develop my body for the later 'Rocky' movies. I was working out on an empty stomach, and my body began to cannibalize itself. It was my plan to reduce myself that way, then add on muscle ounce by ounce. I went down to 155 pounds - and I'm five-feet-ten. I was all skin and bone. I was also drinking great quantities of coffee to stimulate myself, to give me energy."

Stallone says he now follows a much healthier diet and exercise routine.

"I get up in the morning about 7:30, and first I drink a glass of liquid amino acids. Around 7:45 a.m. I have breakfast - easily digested foods. For example, two eggs, four figs, and toasted pumpernickel bread. I relax for 1 hour and 15 minutes to give my food time to digest. I'm in the gym for my morning workout around 9 a.m.

I do 10 minutes of warming up - stretching my arms, legs, back and neck. Then I start to work on my arms, lifting weights for 45 minutes to build and tone the biceps and triceps. Next I'll work on my shoulders for 25 minutes. After that, I do 25-30 minutes of work on my abdomen, such as sit- ups. Next, I stand with my feet about shoulder-width apart, hold a broom stick behind me, under my elbows, and do 500 shoulder twists - turning as far as I can to the right and then the left.

I have lunch around 12:30. For a typical lunch I might have a salad, broiled skinless chicken, broiled squash and some figs or berries. I devote my afternoons to taking care of business. For dinner I might have something like broiled fish, another salad, steamed spinach and a couple of slices of dark high-fibre toasted bread. Besides chicken and fish, I occasionally eat veal. But any meat I eat is simply prepared and very lean. I haven't had a pastrami sandwich in 15 years.

I usually steer away from red meat - but I do try to eat it once a week so my body will stay adjusted to it. That way, if I ever do it - for example, if I happened to stop at McDonald's - I wouldn't go into convulsions. At one time I was so pure with the food regimen that if I ate even a hot dog, I'd end up with painful cramps and convulsions. Usually I work out three days and take the fourth day off. If I have a busy business week and can only work out twice that week, I cut my food intake in half. I run my body like a car. If I have a long way to go, I fill up with 'fuel' - good high energy foods. If I'm not doing much I keep it on half empty. And I give my body enough 'maintenance' in the form of physical workouts to keep it running perfectly. When I'm in shape, I feel terrific."

Stallone says he steps up his workouts when he's preparing for a new film

"If I know that I'm getting ready to do another 'Rambo,' I have to live up to the last film. That makes it a little bit harder to get in shape. I have a machine like an escalator with the steps coming down, and I pile 40 to 50 pounds of weight on my back and start climbing those endless steps."

Stallone is well known for his muscular physique, hard work and determination. Even Arnold Schwarzenneger once said Sylvester has awesome willpower.

"Sly is the most disciplined man that you'll ever meet in any walk of life," says his personal bodyguard Gary Compton. "He doesn't eat real late, he doesn't snack, and he doesn't eat much. Pasta? Yes, but not too often, and only when it's made with a special flour. Fish and brown rice are staples. He even eats fish for breakfast. He drinks little alcohol, but occasionally enjoys champagne. Quick energy? Would you believe oatmeal cookies? Of course, without processed sugar of preservatives."

"And not many eggs either, " Compton adds. That is to say, nothing like the scene in which Rocky cracks a half dozen raw eggs one-handed and gulps them down. As for supplements, Gary says that his boss takes a package of about six tablets before each meal. If he needs more he'll just take double.

Though he's had a lot of problems - including serious injuries - in his rise to the top, Stallone accepts them without bitterness or complaint.
"Sometimes I look back in anger, but then again I look back with kind of bittersweet smile and think: Maybe if the cards hadn't fallen the way they have, I wouldn't be where I am today."

What a man, i need his Eye of The Tiger - His determination and will power

SYLVESTER STALLONE - Story of Determination

SYLVESTER STALLONE has established worldwide recognition as an actor, writer, producer and director since he played the title role in his own screenplay of "Rocky" which won the Academy Award in 1976 for Best Picture. Born in New York City, Stallone attended school in suburban Philadelphia where he first started acting. He then spent two years instructing at the American College of Switzerland in Geneva. Returning to the United States, he enrolled as a drama major at the University of Miami and also began to write. Stallone left college before graduation to pursue an acting career in New York. By 1973, Stallone had auditioned for almost every casting agent in town, but found little success. During this period, he turned more and more to writing, churning our numerous screenplays while waiting for his acting break. The opportunity first came in 1974 when he was cast as one of the leads in "The Lords of Flatbush." He also received his first writing credit for "additional dialogue" on this film.

With the money earned from that film, Stallone left New York for Hollywood, He again began to make the rounds to studios and casting agents, managing to get a few small roles in television and movies. He also continued to pursue writing. Prizefighter Rocky Balboa was born and given life in a script Stallone wrote in longhand. Several producers offered to buy the screenplay, wanting to cast a name star in the title role, which Stallone insisted on playing himself. Although his bank balance was barely $100, Stallone held fast- and his perseverance finally paid off. Stallone's credits as an actor/writer/director are "Rocky II" and "Paradise Alley." As actor and co-writer, Stallone filmed "F.I.S. T.," "First Blood", "Rambo: First Blood, Part II", "Rhinestone" and "Rambo III". He co-wrote, directed and produced "Staying Alive" and starred in "Nighthawks", "Victory", "Tango & Cash" and "Lock Up". "Rocky V", starring and written by Stallone and directed by Ion Avildsen, opened in 1990.

3 Weeks After - Another Challenge for Myself!

Hi Guys,

I took a 2 weeks break after the 7 weeks program!

Now, i am going to take another 3 weeks to push myself to another level.

Judging from the picture, i got to work on:

1) Abs -> reduce fats and build abs.

2) Chest -> Bigger, broader chest!

Ok, now, time to work out!

Eggs - White, Yolks or Both?

Hi Guys,

So many times, i have been told that we should consume the egg whites to get Protein and we should also leave the Egg Yolks out to rduce cholesterol... myth or truth?

From the recent newsletter i have gotten from Mike Geary, TruthAboutAbs.com,

This is what he has to say

"YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolk. Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available.

Not to even mention that the egg yolks from free range chickens are loaded with omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg.

In addition, the yolks contain all of the fat soluble vitamins A, D, E, and K in the egg, as well as all of the essential fatty acids. And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg... "

But I heard that whole eggs will skyrocket my cholesterol through the roof" No, this is FALSE!
First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out. On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has tons of important functions in the body. And here's where it gets even more interesting... There are indications that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry. And 3rd... high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings."

Thanks for the advice Mike,

For you guys out there who has doubts, honestly, so do i.

Well, ut i will try it out for a few weeks and let you know the results

Look Good, Feel Good

Reverse Crunch Exercise

Areas Targeted = Lower Abs + Upper Abs
The reverse crunch exercise primarily develops, strengthens, and defines the lower abdominal muscles. It also helps to develop the upper abdominal area as well.

What it should look like:



How to position yourself for a reverse crunch
To do a reverse crunch, you'll want to start by lying flat on your back with your upper body relaxed and your hands resting at your sides.

Place both hands underneath your buttocks so that your thumbs are directly below your sitting bones to support your back throughout the duration of the exercise. (If doing this is uncomfortable in any way, simply remove your thumbs from under your buttocks.)

Next, lift your legs so they are perpendicular to the ground, as if they were pointing up to the ceiling. Bend your knees so they are approximately at a 90 degree angle.

How to perform the reverse crunch
Contract your lower abs and slowly lift your buttocks and hips a few inches off the ground. With each lift make sure you exhale smoothly and use your breath to help you with the lifting movement.


Once you've reached your peak, squeeze your lower abdominal muscles for one to two seconds and slowly release the rest of the air from your lungs.


Keeping your lower abs tight, inhale deeply and lower yourself back down to the ground in a slow, controlled movement.


Once your buttocks is resting on the floor once again, release the contraction and relax your abs for about one second.


You should be back in the starting position at this point and getting ready to repeat the movement to finish your set with your desired number of repetitions.


Things to remember when doing a reverse crunch
During each repetition, remember to fill your lungs with air using controlled, deep inhalations and remember to keep your head and shoulders relaxed on the floor while performing this exercise.

Once you've reached your peak, keep your hips elevated for one to two seconds while squeezing your abs vigorously.

Try to do this exercises slowly -- both on the way up and on the way down.

And always try to use your breath to give you strength during the exercise.

And that's it! You're Done!

Build Muscles

THE absolute most important thing you can do to stay lean for life is... Build muscle!

REASON: ... the amount of muscle mass you carry on your body has a direct and positive influence on your metabolic rate, how many calories your body naturally consumes even at rest, and how easy it will be for you to get and STAY as lean as you want!
Basically, more muscle = higher metabolic rate

That's why some bodybuilders can eat 5000-6000 calories/day and actually stay single-digit bodyfat lean.

So start building msucles to burn more fats today

Vshapeclub.com

Hi Guys,

I am setting up the website vshapeclub.com where i can post my weekly news letters which includes great info like

Exercuse of the week
Fat burning tips
Healthy recipe
Sports of the month
Reccommended books
Others

Do visit vshapeclub.com to opt in for my weekly newsletters at your inbox!

Mister V