Problem: Extra Body Fat

Solution: Green Tea

I’m sure most of us know what green tea is. It’s an incredibly healthy tea full of antioxidants and all sorts of goodness. People who drink green tea while they exercise burn 10-20% more fat. Why? cause it speeds up your metabolism cause you to burn more calories. As a bonus green tea has been shown to prevents cancer and improve heart health.

Problem: Cancer Risk

Solution: Red Wine or Red Grape juice

A chemical known as resveratrol is found in the skin of grapes and is shown to affect the aging process by slowing it down. The chemical is shown to promote blood flow to the brain and stop the growth of prostate and colon cancer cells.

Problem: Injury

Solution: Vitamin C

Yes vitamin C, one of the most well known vitamins there are. Found in all sorts of fruits in vegetables. Vitamin C helps protect your cells from tissue-damaging free radicals produced from exercise. It promotes the healing of wounds and is a key to production of collagen.

If you wanna get sculpted then your going to have to constantly mix up your work outs like she does. Keep your body working instead of adapting, remember that.

1. Bad form- Don’t be a victim of bad form, make sure when you do an exercise you do it properly otherwise it will go to waste. To many people I have seen fail to follow through with their exercises properly. Going only half way through the motions or using other muscles to assist the primary muscle during the exercise like swinging your arms when doing curls are signs or bad form(Tip: If you have bad form it may be caused by too much weight or to many reps.)
2. Not Stretching – Stretching is easily bypassed by a lot of us, but did you know stretching improves blood flow to your arms reducing chance of injury, promoting faster recovery, and increasing your gains from working out. So never pass up stretching just so you can get into your work out quicker.
3. Neglecting Protein- So you’ve started working out, that’s great and all but without proper nutrition you will fail to see results from your efforts. Without enough protein your muscles will suffer. On average your daily intake should be around 50-100 grams a day, 100 or more being for people interested in putting on serious muscle.
4. Avoid the Plateau- This one I see all the time and is rarely corrected by the people who have fallen into one. What is a plateau? a plateau is the point you reach when your workouts no longer produce any results for you. These are caused by people doing the same work out every time they exercise. To avoid these and continue to gain results all you have to do is change up your routines and do different exercises.

Water Bottle/Other beverage like Gatorade

This one nobody should disagree with. Being well hydrated during any workout is a must so always make sure you have a water bottle or other beverage at your side when you start to get dehydrated. It will keep you healthy and prevent fatigue.

Heart Rate Monitor

This one isn’t absolutely necessary but have a Heart Rate Monitor equipped will let you know when your working hard and when your slacking. Which lets you know if you should be trying harder then you are. If you use it to make sure you keep the heart rate high you’ll know your getting more from working out.

Work Out Gloves

Again this one isn’t necessary for everyone but the majority of people who workout have weight lifting included into it. From personal experience, especially for the male, comes a point where the weight we lift is really heavy which really rips up your hands making your hands jagged and hard. (Tip: Opposite sex will prefer hands that don’t feel like rock) So If your one of the many who weight lifts, gloves are a small investment that go a long way. Been using my gloves nearly a year and they are still in great shape and best yet my hands aren’t messed up at all.

Towel

This one is simple enough but also does great things. Whether you stay home or go to a gym it’s still a good idea to have a towel. A Towel allows you to wipe off sweat and prevent slippage of weights and things like that. Nothing would be worse than trying to bench press a huge amount of weight only to have it slip from your hands from sweaty palms. Also bringing a towel with to the gym allows you to wipe down machines before and after using them, usually gyms have a policy on this.

Music Player

Still it’s a preference but Music always goes a long way. Nothing beats that feeling when your favorite song come on and you start to attack your workouts with increased energy and motivation. Music is such a great motivator that listening to it while working out will more then likely increase your performance to some degree.

These items can be found in hundreds of locations, even on this site.

Sorry folks the video of it is no longer available.
This link will bring you to the P90x Ab ripper workout instructions page, no video but still some visuals and instructions of how to do it.

http://www.ehow.com/how_4505064_ab-ripper-x-workout-px.html

Shovel the snow instead of use a snow blower.
Go sledding, walking up hills can result in a great lower body workout.
Go to a gym or exercise in doors.
Go ice skating.
Go on a walk and enjoy the snow.
Go shopping for presents, there is plenty of walking involved.
If you use a wood burning stove or fire place go scavenge for fire wood instead of buying it.
Go build a snow man.
Go around and look at Christmas decorations.
Play with the kids or animals if you got em.
Take a vacation, if being active in winter isn’t your thing, go somewhere warm and get active there.
Get some house work done, clean out the garage or something.

Just GET OUT and do something. Go to the movies, hang with friends, or go bowling. Anything you can do that doesn’t involve you sitting around all the time watching tv and eating sweets.

1 set curls > 1 set bench press > 1 set curls > 1 set bench press, and so on till you have finished working those muscle groups.

Of course when doing a circuit many people include more then just 2 exercises into their circuit at a time. Which exercises you include is up to you and you can have multiple circuits in a work out so don’t add too much. Doing circuits during a work out is a great way to keep your heart rate up and is also a great way to cut down on the time spent at the gym.

-Tip #1-

Slower Lifting. So its no problem for you to curl 50 pounds 25 times fast? Well with slower lifting you’ll be increasing the effectiveness with each rep significantly. Each curl should take about 5 second between contracting and releasing. This is more effective then just cranking out 25 reps in 20 seconds.

-Tip #2-

Good Form. This one should apply to every exercise you do. I see lots of people at the gym who stray from good form and it’s costing them a more effective work out. Make sure when lifting you are using weights where you can keep your good form during reps rather than struggling to lift weight that’s too heavy to keep perfect form.

-Tip #3-

Intensity. This one can be a key factor in getting a much better work out. Some people spend hours at the gym working out when that isn’t necessary. If your workout feels like it’s getting to easy and your no longer as sore after your workouts chances are your not pushing yourself hard enough. Rather then working out for 2 hours with low intensity kick it up into high gear and do a more intense workout for an hour. What do I mean by more intense? I mean lifting heavier weights or increasing resistance. As you can imagine this will push your bodies limits much quicker and give you a more effective workout.

-Tip#4-

Protein. This one is crucial for people interested in increasing and keeping their muscle size. Muscles need protein to rebuild and grow. Without it, your muscles aren’t rebuilding the way they should and that means your workouts less effective. While it’s generally better to get your proteins from the food you eat, it’s not always possible. Consuming a Protein shake before your workout and after, combined with the proteins you get from food, should be more then sufficient to stimulate your muscle growth.

-Tip #5-

Change it up. Are you still doing the same exact workout you’ve been doing for months? Well that’s a problem, you’ve probably reached a plateau, what’s a plateau? Well in terms of working out its the point where your workout has stopped earning you good results because your body has become used to the workout. It’s far more effective to change your workout and work the same muscles just in different ways. This is going to be way more effective and give you a much better workout.