Health and Fitness

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I have to put out this video because I get thousands of e-mails a month probably from guys that are usually less than 20, haven’t trained more than a year and what a beach body in 4 weeks.

If any of those three statements relate to you, this video is for you.

First, you must face reality.

Your goal will take longer than you think.
You can’t do endless bicep curls and expect to get great results.
Training splits where you do biceps on one day, back on another, won’t work for you.

As Dave Tate said, if you can’t flex a muscle and feel it, don’t isolate it. You can’t flex bone.

Your key to building a decent body is to have starting strength, once you are strong enough to lift weights, your body will start to look awesome. Don’t believe four minute ab bullshit infomercials. The strength will give you a harder, firmer look.

You can graduate from the big basics when you can bench press over 200 pounds, squat 275 pounds, deadlift 315 pounds and perform 15 perfect chin ups.

Luckily for you I designed a ridiculously SIMPLE training program for any beginner that they can use to rapidly build size and strength. As you will see, its based off of 3 FULL body work outs. These aren’t the ONLY work outs you can do

A couple rules
1. Don’t take any supplements other than protein powder
2. These are THREE mandatory work outs, but you can work out another 1-3 times extra per week on lagging parts
3. LIFT as heavy of a weight with perfect form as possible

If you notice, theres no rest guidelines, use your own internal rhythm. So once again, you do these three work outs, which are modified classic work outs, I even have videos on the form of ALL of these!

Guys make sure to share this with those starting out, together we can prevent multiple gym deaths, and endless frustrated hours of uselessly trying to get a better body in vain!

BIG BASICS

Day 1 MONDAY
Deadlift 6 sets of 5 Reps
Military Press 6 sets of 5 Reps
Benchpress 6 sets of 5 Reps
then do 10 minutes of whatever the you want

Day 2 WEDNESDAY
Squat 6 sets of 5 Reps
Chin-Ups (or Lat Pulldown) 6 sets of 5 Reps
Seated Row 6 sets of 5 Reps
then do 10 minutes of whatever the you want

Day 3 FRIDAY
Dips 6 sets of 5 Reps
Close-Grip Benchpress 6 sets of 5 Reps
Lunges 6 sets of 5 Reps per side
then do 10 minutes of whatever the you want

Cardio is OPTIONAL

ONE DAY SAMPLE DIET
Breakfast- 3 Eggs, two slices turkey bacon salsa on side with lettuce salad
Mid-morning snack- 1 Cup Goat Yogurt or Greek Yogurt with 1 Cup of Berries
Lunch- 1 Grilled Chicken Breast Salad with 1 Tablespoon olive oil + whatever veggies you want
Post-Workout- 2 Scoops Whey, 2 Pieces of Fruit
Dinner- 6oz lean steak with broccoli

Still hungry? One Glass of Goat Milk

HOW TO SQUAT: http://www.youtube.com/watch?v=X9do_PE_ZKA
HOW TO BENCH: http://www.youtube.com/watch?v=bhgg3ZbKcN8
HOW TO LUNGE: http://www.youtube.com/watch?v=YYZTG6EPp30
HOW TO DO PULL UPS: http://www.youtube.com/watch?v=QjbZb2U-1b0
HOW TO DEADLIFT: http://www.youtube.com/watch?v=_ez-bCfvNCQ
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Duration : 0:4:56

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Artist: Hrvatski (Now known as Keith Fullerton Whitman)
Album: Oiseaux 1996-1998
Title: Routine Exercise

Purchase KFW’s music at http://www.kranky.net/

Duration : 0:5:43

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Best Workout Program and Best Diet Program bodybuilding fitness weight loss DIET ADVICE FROM ONE OF THE TOP TRAINERS IN THE WORLD-GO TO WWW.VICSNATURAL.COM AND SEE WHY VICTOR COSTA IS ONE OF THE MOST SOUGHT AFTER TRAINERS IN THE WORLD-AND THERE’S ONLY ONE WAY TO TRAIN WITH HIM-ONLINE- GO TO WWW.VICSNATURAL.COM

Duration : 0:1:50

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ADDITIONAL EXCERSIZE/DIET/WEIGHT MANAGMENT TIPS/TRICKS/ RELATED VIDEOS

This is a Talkin Tuesday (Posted on Thursday) Last Talkin Tuesday :http://www.youtube.com/watch?v=1GkKBkH_sHY

Tweet Me Vids You Want To See!: http://twitter.com/#!/SincerelyCass11

Cellulite Video (Squats in the vid will help this!): http://www.youtube.com/watch?v=NAGpz4A1ZaA

Stretchmarks!:
http://www.youtube.com/watch?v=1GkKBkH_sHY

Gym Makeup: http://www.youtube.com/watch?v=2HP-TfaUvlQ

Touchup Your Makeup (After Exercise?)
http://www.youtube.com/watch?v=Su4fBsPB_uE

Exercise helps acne! My Acne:
7 Tips for a Flat Stomach in 7 Days, What I do before Fashion Shows:
Water Fasting Video (Cleared up my acne!)
I Miss You Video Talking about how Water Fasting Helped Me:
Modeling Portfolio:
Do YOU want to Model? Faq’s:
Blog: Should I post Daily Updates?:

My Exercise Buddy (Sometimes, otherwise he just teases me!)
Hike with me? Should I film this or not?
Favorite (RANDOM) Foods on the Personal Chanel!
Horseback Riding On the Beach Vog!:
Autumn Green Eyed Tutorial with blab about Exercise:
Extreme Sports Vlog? Yes, No Maybeso?

FAYCE BOKHYN oh yeah
https://www.facebook.com/#!/pages/Diamondsandheels14/221566097874085

TEWWTY MC TWEET TWEET!!! http://twitter.com/#!/SincerelyCass11

Subscribe to Support! Xoxo: http://www.youtube.com/user/DiamondsAndHeels14

Sub to the Personal Channel for all sort of off-the-wall stuffs:) : http://www.youtube.com/user/CallHerCass

Blog! http://diamondsandheels14.blogspot.com/

Duration : 0:22:11

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Chest Workout-Chest training- Bench Press -with Bodybuilding Master Trainer Victor Costa. These workouts can get you big and cut at the same time- come see his incredible site www.vicsnatural.com

Duration : 0:5:17

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Work your butt and thighs with this mat routine by Oxygen Training. Sculpt, tone and strengthen the muscles of the butt and thighs to create lean and sexy legs. Consult with your physicians before commencing any exercise program.

Duration : 0:5:53

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You couldn’t see my boyfriend’s picture that well, so here’s a link:
http://i.imgur.com/CQjl1.png

Let’s go over my daily meal plan!

Breakfast:
Option 1)
- Plain Oatmeal (either made with water, or 2% milk)
– Flavored Oatmeal is also okay (Brown Sugar, Maple, etc.)
- Glass of 2% Milk or Orange Juice with LOTS OF PULP!

Option 2)
- My version of a Parfait
- Low-Fat Yogurt (Strawberry, Blueberry, Peach, etc.)
- A cup of Honey Bunches of Oats w/ Almonds (Almonds are great for snacking also)
- A handful of fresh fruit (strawberries, blueberries, apricots, diced apples) or dried cranberries (cranberries help move your digestive system along also!

Lunch:
Option 1)
- Spinach Salad (Spinach, Cherry Tomatoes, Lettuce, Grilled Chicken)
– Sometimes I also add dried cranberries and walnuts for extra flavor
– Use a vinaigrette dressing! No Ranch, Bleu Cheese, etc.

Option 2) (Which I didn’t mention)
- Sauteed Spinach ( in olive oil, with a pinch of salt and pepper)
- Grilled Chicken ( with a pinch of salt and pepper)
- 1/2 a cup of Brown Rice (high in dietary fiber)

Snack-Time:
During the day, you will get hungry, so take a healthy snack! It will also help your digestive system quite a bit

- Sugar-Free Jello (Delicious and Nutritious, I promise it won’t disappoint!)
- Fresh Fruit (Apples, Oranges, Strawberries, Grapes, etc.)
- Crackers!

Dinner:

Option 1)
- Soup (Campbells, Progresso, etc. make Low-Fat soups that are Weight Watchers Approved! Look in your super markets!)
- Salad (Spinach Salad Recipe ^^^^ in the lunch section)
- Breadsticks (I eat Double Fiber Bread, which is extremely beneficial to your digestive system! It has amazing dietary fiber content, and helps cleanses your body – When you go to the bathroom (#2) you will poop more than usual, meaning that you are getting rid of the excess waste that has been stored in your body – Meaning “MORE WEIGHTLOSS FOR YOU!”

Option 2)
- 1/2 a cup of Brown Rice
- Sauteed Vegetables (Spinach, Mushrooms, Broccoli, Baby Carrots, etc.)

- Grilled Chicken

Basically, I eat the same foods and I kind of mix them around to see what I can eat/make to make it taste a little different, and not make dieting so boring!

I’m also experimenting with sushi, tofu, and things like that! I will let you all know how it goes!

Try to stay away from Pasta (Unless it’s whole wheat pasta), White Rice, and White Bread. (These have crazy carbs, that you are trying to stay away from!)

MOST IMPORTANT TIP: People say to drink at least 8 Cups of water a day, I say you can get away with having 6 Cups! Basically, drink as much water as you can. Having a water bottle is very handy!

Exercise:
I do a program called “Insanity”, and trust me, if you don’t regularly exercise, it’s going to HURT. If you don’t want to do exercise programs (Insanity, P90x, etc.), feel free to work out on your own.

Go to the gym! Run on a treadmill, and lift some weights, easy stuff!
If you don’t have a gym membership, jog around the block!

For the 1st week – light, easy workouts (run two or three blocks = 1/4-1/3 a mile)
For the 2nd week – Push yourself a little bit harder (run three or four, maybe even five blocks = 1/2 mile)
For the 3rd week – Do a whole mile!

If you’re just going to walk (instead of run/jog), take arm/ankle weights! They really do help build muscle, my arms and legs are getting stronger each and every day!

You can’t change your body in one day, it takes a lot of work! Don’t push yourself too hard to the point that you want to give up! It’s all about transitioning. You’re not going to be able to run a marathon the first week of working out, but don’t let that discourage you!

I hope you all enjoyed this! Let me know if you have any questions. If you have any workout or diet tips, leave them down below! I’d love to hear from you

FTC: All these products were bought by me, blah blah blah.

Duration : 0:16:50

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Warming up and Joint Mobility before workout.
warming Up (Joint Mobility) is highly recommended before the Cardio and / or the Fat Loss Workout with resistance for injury prevention during the workout.
For additional information please contact genadih@gmail.com
Genadi Hiskia – Cardio Machine
Performed by Katerina Pisetsky

Duration : 0:6:16

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Technorati Tags: 2007, ab, and, cardio, clean, conditioning, fat, FIGURE-8, Genadi, Hiskia, Kettlebell, loss, machine, press, SNATCH, SWING, up, warm, workout

http://www.empoweryourbody.comOn this Episode of Empower Your Body Alycia talks about:1) Fit tip: Superbowl Sunday Healthy eating tips2) Power 3: Treadmill Aerobic workout3) Aspire Higher: Team workFind out how you can cut those calories during those Superbowl parties and get a great aerobicworkout. About EYB: Empower Your Body is a Health & Fitness Consulting company. Our mission is to contribute to the overall wellness of humanity. With Empower Your Body, we will show you how to take the thoughts that limit you and turn them into the beliefs that empower you. It is about being honest, becoming educated and taking action!Video Disclaimer : http://www.youtube.com/watch?v=sV9WO_ZxBGE Get our Downloadable workouts at the EYB Store! http://www.empoweryourbody.com/store/Special Thanks to:Hillside Media Productions : http://www.youtube.com/hillsidemedia

Duration : 0:14:15

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Technorati Tags: 5min, aerobic, AlyciaKluegl, and, Bay, body, bodybuilding, bowl, burning, cardio, Clay, EmpowerYourBody, ESPN, exercise, ExerciseRoutine, EYB, fat, fitness, goals, Green, gymExercises, Half, howto, Matthews, NFL, Packers, Pittsburgh, Polamalu, Steelers, super, Time, tips, troy, usa, versus, wellness, XLV

Train with me at http://myhitechtrainer.com/tihealthandfitness

EXERCISE DETAILS:

Primary Muscle Group: total body

Secondary Muscle Group: biceps, calves, hamstrings, quads

Base Movement: bicep curl, step up

Equipment: bosu, dumbbell

Training Type: balance and stability, weight training

Position: standing on 1 leg

Movement Variation: bilateral, unilateral

Plane of Motion: sagittal

Joint Action: elbow flexion, hip extension, knee extension, plantar flexion

Direction: forward

Grip: underhand – medium

Duration : 0:4:33

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Technorati Tags: and, bicep, bodybuilding, curl, dumbbell, step, Tran, Tuan, up