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 Exercises for Swim-Suit Season
Learn how you can get the best bikini body ever in Six easy exercises. These exercises are designed to target and reshape your "swimsuit zones" — your tummy, thighs and hips — the body parts that tend to stand out in a bathing suit. You can do these exercises in the convenience of your own home.
Post- Workout Summer Refreshment Ideas
Hydration is an important aspects of training, regardless of what season of the year it is. Hydration becomes all the more important when training in a warm weather.
The Scientific 7-Minute Workout: Maximum Results With Minimal Investment
Traditionally, resistance training often is performed separately from aerobic training — typically on two or three
non-consecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant.
Reduce the Osteoporosis risk by Weight bearing
exercises
The human body is constantly producing two types of bones cells -
one that makes new bones and one that reabsorbs bone back into the
circulation system. Bone, like any living organism, adapts to its
surroundings.
Plyometrics:
exercises to increase power
Plyometric training is specific work to enhance explosive power. In other words,
it involves a lot of jumping. Plyometric training is used for sports that
require short bursts of power such as tennis, basketball, or skiing, but it's
also a good exercise for anyone who wants to increase her power.
Pilates for Amazing Sex
One
of the fundamental principles of Pilates involves learning how to engage and
control the muscles of the pelvic floor and internal abdominals (think
vagina!!!). Pilates, especially on the Reformer, is an amazing way to get in
shape and get a rocking hard body. Celebrities such as Madonna, Charlize Theron,
and Jamie Leigh Curtis swear by it.
Training
with Strength band
As a complete workout on their own or a supplement to free weights and
machines, strength bands are the ultimate tool for customizing workouts
and isolating muscles. And the portable bands and tubing make the
perfect travel workout. They're easier on the joints. In fact, they're
so effective and safe that physical therapists often use them with their
patients.
It can take 6-12 weeks to return to a pre-pregnancy state - sometimes longer
- so don't give up! With proper training, and beginning as early as 24-48 hours
after birth, you can avoid many problems and work toward rebuilding and toning
your body the right way.
A study of 30 healthy women and men, ages 20-45, sponsored by the American
Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics
Lab at San Diego State University, compared 13 of the most common abdominal
exercises and ranked them from most to least effective.
Hydration for Enhanced Performance
A recent study looked at how drinking cold water affects thermoregulation (ability of an organism to keep the body temperature within certain boundaries, even when the surrounding temperature is very different.)
Strength Training for Asthma Sufferers
Strength
training combined with weight-bearing aerobic exercises helps counteract the
effect of asthma medications.
Tips to Avoid Zumba Related Injuries
Genetics play the leading role in creating the basic shape of your body and
you have to begin with
being realistic, so that you can do the best you can, with what you have. Body
type of an individual, is a word related to the metabolism and genetic
pre-disposition towards gaining fat or muscle or staying lean.
Nutritional Factors Critical to Preserve Muscle
In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.
Training guide for intermediates
Cardio & strength training workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time.
Exercises to get a Cleavage like Salma Hayek
By exercising the pectorals, there is no doubt, you can augment the overall volume of your bustline.
Weight training develops lean muscle tissue. Adding strength training develops the underlying chest muscle and will add more shape to your upper body, creating those eye-pleasing and sexy curves.
Minimizing Sore Muscles
Arghh, the dull pain from sore muscles, is a repeated complain from
women involved in fitness training! Hard exercise causes muscle damage. If you
looked under a microscope at your sore muscles after a hard workout you would
see torn and ruptured individual muscle cells, and breakdown of the membranes
between them. High intensity exercise causes muscle soreness.
If you find yourself too busy to make it to the gym 5-6 times per week or you
feel that your body is over trained and you need a refreshing change, the total
body workout may be just the thing you need.
A
traditional Japanese bean based fermented food is becoming popular worldwide. It
possess a salty taste with a texture similar to nut butter, though the specifics
vary depending upon the ingredients and length of fermentation. The mixture is
aged from one month to three years.
The pelvic floor is a large hammock of muscles
stretching from side to side across the floor of the pelvis. It is attached to
your pubic bone in front, and to the the tail end of your spine behind. The
openings from your bladder, your bowels and your womb all pass through your
pelvic floor. Your muscles near your pelvis are very important to
stretch.
Consistent and productive exercise is nothing less
than - hard work. It’s all about commitment, adhering to a schedule, planning
daily exercises and diets, executing all of it and finally coming to grips with
the fact that changes to your body are normally slow and subtle.
Functional strength training simply means training our bodies to better
perform the types of movements we use for everyday life. When you isolate body
parts, as you sometimes do with traditional strength training, you end up
training your muscles but not your movements.
There are two primary muscle groups on the back of the lower legs - the
gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that
lies beneath the heart shaped gastrocnemius. Both muscles contract to extend the
feet and toes, but the soleus can only fully contract when your leg is bent to
at least a 30-degree angle.
When most women hear the word kickboxing, the 1989 Jean Claude Van-Damme movie appropriately entitled “Kickboxer” and it brutal fight scenes usually come to mind. Don’t get me wrong I loved that movie and I even love kickboxing as a sport but there is an entirely different type of kickboxing, cardio kickboxing.
Escalating Density Training is not like your traditional weight training.
While traditional weight training focuses on muscle fatigue, EDT focuses on
muscle performance. In this system, you move increasingly heavy weights in short
periods of time in an effort to boost your overall power output.
Snapping Hip Syndrome: a Case of Weak Stabilizers
Female from all walks of life can be seen heading to the gym with meager knowledge on how to perform their workout consisting of exercises that focus on strengthening the quadriceps, glutes, and hamstring muscles. What many fail to recognize is the importance of building strength in the hip stabilizers to prevent injury and improve balance. Our bodies have two types of muscle: movers and stabilizers (other than those in the internal organs).
Crunch: An Ineffective Ab Exercise
According to ACE commissioned study, on what is the best, most efficient route to tighter abs? The Biomechanics Lab at San Diego State University revealed a unique look at 13 of the most common abdominal exercises, ranking them best to worst.
Improving Front Arm Definition
The biceps muscles make up the front of the arms and are used to flex the elbow joint and to supinate the wrist (turn it outward so that the palm is facing up).
Good biceps development is evident through full, round muscle bellies and a high peak. When viewed from the side as in a double biceps or a side triceps pose, the front and back of the arms should be of equal size and development.
Resistance Band Workout for Travelers
Try to work
up to 20 reps for each exercise while performing your resistance
band workout. (If it's your first time, start with five or however
many you can or have time to do). Read on....
Gals, its summer time. Time for plunging necklines, sleeveless tops, tube tops, short skirts and swimming suits. Get rid of those "muffin tops", " love handles" and sagging bootie, this summer with these exercises. Sagging booty cheeks are predominant to women who are over 30 and/or have had children.
Two important factors that are responsible for breast involution are skin elasticity and breast density. Breast shape changes as the result of gravity, breast growth, pregnancy, breast feeding, weight fluctuations which in turn cause stretching of the skin’s collagen and elastin which keep the skin firm.
Abs are your body's center of power and provide core strength. Strong abs
aid balance, help prevent lower back injuries and promote good posture.
Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are
not just for physical well being, but for aesthetics too.
Tune In To Isometrics
Isometrics is an exercise that
involves muscle contraction through pushing, pressing and pulling
against an immovable object. This form of exercise uses minimal
movement to build muscles. Instead, the force of muscle contraction,
muscle – against muscle resistance builds strength. Read on....
Choosing the WRONG Exercises
The exercises most bodybuilders focus
on the most, are the ones that cause the most problems. But before
we share with you what those exercise are, let’s talk real quickly
about what bodybuilding is.
Read more....
A recent research confirmed weight training benefits in breast
cancer survivor. The women who trained with weights had increase in
lean muscle mass, compared with those who did not. If you're being
treated for breast cancer, try to make exercise (and a healthy diet)
part of your daily routine.
Lunges are a great strength builder for everyone
from the beginning runner, to the 5K racer, to a seasoned marathoner, to the
biathlete, to the serious bike racer. They are one of the most important
exercises for the thigh and buttocks.
Pilates is great for shaping your body, balancing your muscles and
making you more flexible. It gives attention to your stabilizing
muscles, which are often ignored by other exercise styles. It does
some strengthening, especially when it comes to your trunk section,
but its primary purpose is not to make your legs strong.
The Best Way To Train For Size
To increase muscle mass you must train the muscle to be able to generate more force - which in turn means the muscle must grow. Increasing muscle size will help increase performance strength - but increasing performance strength does not necessarily mean that you will increase muscle size.
Read on.....
All-time Fabulous Butt Building Exercises
Muscles appear to droop as you get older because you begin to lose muscle around the age of 30. This decline in muscle ratio leads to appearance of flabby muscles and loose butt and thighs, not a pleasant sight for any women. Well, who wouldn't like the appearance of a toned fabulous butt.
Read on.....
Calve Muscle Workout
There are two primary muscle groups on the back of
the lower legs - the gastrocnemius and the soleus muscles. The soleus is a wide,
flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles
contract to extend the feet and toes, but the soleus can only fully contract
when your leg is bent to at least a 30-degree angle.
Read on.....
There is a thin margin between over-training and under stimulating a muscle for growth. While sweating it out in the gym one loves to reap the benefit of their labour What happens, if your body stops responding in a positive way.
Body building during pregnancy: do and don'ts
Bodybuilding is good for women of all categories. It is very
important for pregnant women to keep fit since their bodies require high levels
of stability in maintaining normal metabolism.
Read on....
Boosting Testosterone in women over 40
A woman's body produces testosterone through the ovaries and
adrenal glands. A multitalented hormone, testosterone boosts both libido and
energy, maintains muscle mass, strengthens bone and ensures the nipples and
clitoris are sensitive to sexual pleasure.
"A balanced fitness regime integrates the body, mind and spirit connection for optimal energy and health." according to Sarah Varno, Fitness trainer and model.
Sarah uses positive reinforcement, commitment and consistency as the integral components to achieve one’s health and fitness goals and lifestyle transformation.
Read on....
Pilates: to achieve total fitness
The system of strengthening and stretching exercises to develop the body's core, mobilize the spine and build flexibility, developed by Joseph Pilates is in demand.
Joseph Pilates’ believed that “the mind moves the body” and therefore all Pilates exercise begin with proper alignment before movement. What is most important is to become aware of your body , so even if you fall out of alignment, you know how to bring yourself back.
Read on....
Dumbbells: the best
choice for chest training
Dumbbells are recommended for performance of chest exercises as they allow for a greater range of motion and a deeper stretch at the bottom of the movement. Besides they provide for a better isolation and muscle contraction at the top of the movement, helping to recruit more muscle fibres within the chest and surrounding musculature.
Read on....
Muscle Strengthening during Pregnancy
Many women would like to continue strength training during pregnancy, but are hesitant due to the seemingly inconsistent and diverse opinions on the subject. In recent years, however, a growing number of professionals from the medical and exercise science communities have tendered specific advice for pregnant women interested in strength training.
Read on....
Fitness tips for Travelers
Work calls many of us to travel a lot which can sometimes jeopardize our diet plan and exercise routine. Also, with the summer break around many of you would be planning a holiday. Just in case you stand a risk for giving in or losing track, check out and remember these tips to be make up for the lapses, if any.
 A workout to build your midsection
The midsection sits on the front and sides of the lower half of the
torso, originating along the rib cage and attaching along the pelvis. It
is composed of several muscles.
Pole
dancing exercise moves typically include climbing, hanging, spinning, swinging,
and striking sexy poses on or around the pole. Working with a pole tones the
upper body,
legs, and core, it
can add variety to your
platonic workout, while providing body support at the same time .
You can slow down the aging process by performing rational
efficient strength training program that increases muscle mass and bone density.
Bodybuilding, or weight training, has very serious health and lifestyle benefits
that someone over the age of 40 should not ignore.
You have a substantial number of options when it comes to getting and
staying in shape. The days of combining a boring resistance training session
with a cardiovascular workout are gone. With plyometrics circuit training, you
can spice up your workout and add flare to your exercise regimen.
Some people are naturally thin and would like to be larger. Exercise is
important for good health and the right type of exercise can help you gain
muscle, which will give you more body mass. Weight-lifting exercises that are
designed to build muscle should be included with your weight-gaining diet and
perhaps aerobic exercise should be cut back a bit.
High protein shakes are instantly becoming identified among the athletes as
well as individuals who hope to eat up healthy as well lose weight. They are
easy to prepare, tasty and healthy. All these powders do is provide your muscles
with protein to rebuild and they are in no way superior to a well balanced meal!
The hip is one of the largest
weight-bearing joints in the body. When it's working properly, it
lets you walk, sit, bend, and turn without pain. To keep it moving
smoothly, a complex network of bones, cartilage, muscles, ligaments,
and tendons must all work in harmony.
The bright red and deep purple berries have been used by Native Americans
for centuries. But now, the chokeberry can be found in the form of dietary
supplements in local pharmacies and health food stores.
To strengthen a muscle, let it do its job repeatedly against resistance. For
example, to bring strength back to your weakened neck and upper back muscles,
and to strengthen them a little further to meet the demands of a bent-forward
posture, you must not only use these muscles, but also make them work harder
than normal.
Ageing is a process linked to the cumulative damage free radicals cause in the
body over time. While unsaturated lipids in cell membranes are particularly
susceptible to the unstable and highly reactive free radicals, antioxidants such
as vitamin E have long been known to counteract such oxidative processes.
The kettlebell figure 8 is a great exercise for working the core, particularly
the obliques, along with balance and coordination. The idea is to move the
weight in a figure 8 motion around both legs, exchanging the weight from hand to
hand.
Whey is the ultimate protein in terms of bioavailability (around 100) and
content of essential amino acids, which the body needs on a daily basis to
promote a healthy body and assist in maintaining muscle tone. Whey protein is a
by-product of cheese making, which has been concentrated and purified by a
filtration process to yield a high purity protein product, that is both natural
and pure without any added preservatives.
The
Sleep Factor in Muscle Building
Sleep research indicates that the average sleeper will sleep
approximately eight hours and fifteen minutes when
uninterrupted. During this research, there were no alarm clocks
or disturbing noises to interrupt normal sleep patterns. When we
deprive ourselves of sleep, there is a delicate cycle that we
disrupt.
Muscles contract and relax to allow the body to perform crucial
activity. Electrical signals tell the muscle when to contract,
but when the muscle needs to relax, the signal is deliberately
ignored. Until now scientists have been unable to understand how
the body ignores this signal.
Strong, supple and well-toned: If this doesn't sound like your
back, it could be time to think about the way you move - and
change the habits of a lifetime. Little things such as the way
we sit at work, or the way we carry our handbag, can have
profound effects on our bodies, leading to backache - or worse.
The fat-soluble vitamins – A, D, E and K – are needed in small
amounts (as are all vitamins) for a variety of functions, one of
which is contributing to the growth and strength of your bones.
In contrast to the water-soluble B complex and C vitamins, which
are used or excreted soon after ingestion and can be stored only
in minute quantities, fat-soluble vitamins can be stored in the
body wherever fat is deposited.
Nothing can bring progress to a halt more than when you are sick. We are
often asked the question, should I train while I am sick? The answer to
that question really depends on what you mean by sick. Is it a cold? The
flu? Allergies? Most people confuse the common cold for the flu.
However, these are different types of illnesses.
Remaining active during pregnancy offers several benefits to the mother
and baby. The key to reaping such benefits is to adjust your exercise
program in order to make it safe for you and your baby during this
period. Keep in mind that the goal of exercising during pregnancy is to
maintain your present level of fitness, not to improve it.
To get the kind of look a bodybuilder has or even better think of you self
as a body sculptor. Trust me you don’t have to workout day and night for
achieving a perfect physique. Just keep in mind the following tips in your mind
and see the difference in your body yourself.
Resistance stretching, is a form of conditioning, that contracts a muscle and
elongates it -- the opposite of an exercise such as a bicep curl, which causes
muscles to shorten.
Sarcopenia
(pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes
from the Greek, for "flesh reduction." Just like
osteoporosis and
arthritis,
"sarcopenia is a serious degenerative condition
that increases ones risks for falls and makes one more vulnerable to injury."
Even though there has been a huge resurgence in the interest in low
carbohydrate/high protein diets, the low carb vs. high carb issue is still the
subject of much controversy. Is the low carb/high protein diet the best way for
bodybuilders to get ripped or just another fad?
Your body has two types of muscle (really more than this, but the others are in
your internal organs), movers and stabilizers. Movers are big muscles that move
your body parts, hence the name. Stabilizers are muscles that hold your parts in
place and prevent you from being damaged while the movers are moving you.
The Anterior Cruciate Ligament is extremely important to all, as this ligament
controls rotational forces in the knee. If this ligament is torn, sudden changes
in direction become nearly impossible. Prevention of injuries to the ACL should
be part of every training regime.
The more you exercise, the more you need to eat a balanced diet. The nutritional
rules still apply, but with an added carbohydrate intake. The combination of
healthy food and physical exertion combats stress, encourages tissue repair,
rebalances hormones and releases endorphins and encephalin. Mood and outlook
should improve markedly.
The maximum amount of time a weight training session should last is 60
minutes. After 60 minutes the levels of muscle building and fat burning hormones
(like growth hormone and testosterone) begin to drop. In addition, the glycogen
(stored carbohydrates) in your system, which is the fuel that your muscles use
to contract, is depleted.
Body positioning
on the bike can speak a lot about your current fitness level.
Give it a thought and read on. Most of us forget about proper
posture and alignment during our daily living. We slouch, hunch
our shoulders and reach our heads forward while driving our
cars.
Working
the Hamstring
The hamstrings are a muscle group located on the back of the upper leg and
thigh. The semimembranosus and semitendinosus are two hamstring muscles located
on the inside of the upper leg. The bicep femoris is a hamstring muscle located
on the outer back side of the upper back leg. Collectively, these three muscles
make up the hamstring muscles.
Sculpting
Long, lean and lovely Shoulders
Toned shoulders and sculpted arms make dressing an absolute pleasure, and they
also make your upper body leaner and stronger. They take time to achieve, but
rest assured it can be done – here's how.
Good posture is vital. It affects your image and sends signals to others. A
woman with a shuffling slouch does not look confident or like she has much to
offer, she seems to be retreating into herself, and she may be left there,
alone. Many therapists confirm that the stronger and happier we are, the better
our posture.
Cold weather might make you feel like hibernating,
but you don't have to give up your exercise and fitness goals. You can exercise
indoors. Focus on how you'll benefit if you keep up your exercise routine
throughout the cold-weather season. Exercise can help you shake those winter
blues.
Trying
to gain muscle and lose fat at the same time is impossible. It just can't be
done. This is why most women who are trying to do both at the same time see no
results and give up. You have to do gaining muscle and losing fat in phases.
Fitness model or natural bodybuilder look strikingly different
because of a low body fat percentage and enhanced muscle mass and
muscle density. These are components which can be built over time.
You cannot just expect results within three to four months and think
you have done the necessary work.
Abs are your body's center of power
and provide core strength. Strong abs aid balance, help prevent
lower back injuries and promote good posture. Consistent abdominal
workouts (10-15 min, 4-5x per week) performed correctly are not just
for physical well being, but for aesthetics too. The secret to
developing great abs lies in treating your body as a complete unit.
Strength training can involve using weights or
your own body weight to challenge and build muscle. Get ready to tighten up all
the leftover flab, if you want to look good in your bathing suit this summer.
Read more....
"Stability" refers to the capacity of
the body to maintain and/or return to a state of equilibrium. Core
stability training is a concrete way to improve balance, athletic
performance, and potentially prevent a variety of injuries in people
of all ages and fitness levels.
If you want to reduce your tum, bum
and legs, then you’re going to have to lose body fat. You can’t stay
at an elevated body fat level and achieve smaller trouble-spot
areas. It will never happen...never! Sixty to 90 minutes (ideally
daily) of aerobic exercise is still the best way to reduce body fat.
A strong core is more than "six-pack
abs"; it is your body's power zone-the beginning of all movement.
The body's core includes the muscles of the shoulders, the chest,
the abdomen, the hips, the pelvis, and the upper to lower back
muscles. A strong core helps your extremities do a better job while
exercising, while playing sports, or while doing everyday household
chores.
As you start on body building
and begin to look over the first routine, keep the following
principles in mind. Mastering the Technique: In the beginning, it
is essential to master the proper technique for each exercise. This
is the first step; everything else takes a backseat. Don’t worry
about the recommended reps for each exercise; its secondary. It
doesn’t matter how many reps you do if you're doing them wrong. When
learning a new exercise, do it when you’re fresh.
Chiseled abs, shapely legs,
toned arms - these can be yours when you increase your lean body
mass and decrease your body fat percentage. Rev up your metabolism,
improve your stamina and create the lean body you want by following
these steps.
Read on....
Training for your Body-Type
Any body type can be developed with the
correct training and nutrition however people with different body types
will need to approach their training with different objectives, even
though they may all have the same goals.
Read on.....
Exercise is important for your health.
Like muscles, your bones respond to exercise by becoming stronger.
As people age, the outer "cortical" layer of bone in a particular
region the hipbone or upper femur become thinner, making the hip
more prone to fracture. After 60 years of age, bone thickness in
this zone falls by 6.4 percent per decade.
Let's face it-nobody wants to be
pear-shaped, that bulge over the hips and the "Jodhpur thighs" are
not exactly appealing. Unfortunately for women this is exactly where
fat is most likely to accumulate, often with the "Orange-Peel"
effect of cellulite.
The "Zone-Tone" technique, is the art
of mentally zoning in and pre-isolating specific muscles just before
an exercise to be executed while at the same time maintaining that
zone throughout the execution of the movement. This wonderful
technique is very easy to grasp and will deliver enormous benefits
to your fitness program.
The best way to train for size
Muscle strength in the adult human is
relative to cross section area (size). An equal cross-sectional area
of muscle from any average trained women or man has about the same
'strength' (i.e.: can generate the same amount of force, 6 kg -
cm2), there is very little variation.
Read on.....
More and more women in body building and
fitness are discovering the benefit of a healthy, chiseled
Chest. Improving the muscle tone in the area
of the chest behind the breasts is a great way to improve the look of the bust.
It is essentially a "lift" without resorting to using a scalpel.
Read more....
Meal replacements came into prominence several years ago, when a company
called Met-Rx introduced a unique formula that was unlike anything else on the
market. This revolutionary product was billed as a means to build muscle and
reduce bodyfat. Read more....
Whey is the ultimate protein in terms of bioavailability (around 100) and
content of essential amino acids, which the body needs on a daily basis to
promote a healthy body and assist in maintaining muscle tone. Whey protein is a
by-product of cheese making, which has been concentrated and purified by a
filtration process to yield a high purity protein product, that is both natural
and pure without any added preservatives.
Creatine is an amino acid. It is normally
produced in the body from arginine, glycine and methionine. Creatine plays a
vital role in cellular energy production as creatine phosphate (phosphocreatine)
in regenerating adenosine triphosphate (ATP) in skeletal muscle. Without ATP,
muscle contraction is not possible.
Read more....
If you had time for only one strengthening
exercise in your training programme, it would have to be the one-leg squat.
That's because the one-leg squat is the most useful, time-efficient, and
versatile exercise for improving running-specific leg strength.
Read more....
The tendons of the rotator
cuff muscles receive very little oxygen and nutrients from blood supply, and as
a result are especially vulnerable to degeneration with
aging.
Read more....
In principle the muscles which have the shortest
joining distance between the approaching bones are those principally responsible
for the movement.
Read
more....
The
hip is a ball and socket joint which means that it can move in
several directions but remain stable. Modern living doesn’t put
much demand on the hip in terms of mobility and as the joint is
not being put through its full range of movement regularly the
surfaces are not lubricated and the muscles may tighten up and
restrict movement. Read more....
When it comes to such sports as
soccer, basketball and volleyball or those that require constant
pivoting, hamstring need an attention. Read on....
How to gain weight?
To gain
weight and bulk up, you have to be willing to do whatever it takes,
and work as hard as necessary and you have to be consistent. Your
body will responds to consistency. Read on....
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