Wednesday, 17 August 2016

Bar Brothers Workout

The Bar Brothers have become a worldwide fitness movement. With their innovative calisthenics training and fitness motivation, they've amassed over 400,000 YouTube subscribers and over 1,700,000 Facebook followers. Dusan Djolevic & Lazar Novovic are the founding members of the movement who run these social media outlets. Hundreds of thousands of people around the world have used Bar Brothers workout advice and motivation tips to transform their body and mind.

If you want to be part of a worldwide calisthenics movement of men and women helping each other to become the best that they can be, then Bar Brothers is the most suitable fitness brand on the internet for you. It's no bs fitness advice that's inspiring and proven, can help you not just get your body in shape but become successful at life in general.

Bar Brothers Workout Principles

Motivation and consistency are the fundamental factors that serve as the foundation for success for the Bar Brothers. "We grind day in day out for our goals. We try our best to stay consistent with our nutrition and workout very hard" they said. In fact their slogan is "All day every day”.

They admit however that it’s tough sometimes, but they’re driven by the lives that they touch and they motivate each other to stay consistent. "When things get tough, we raise each other up" they said. "We motivate each other every day. The people that motivate us the most are our fans. To hear how we changed their lives truly touches us each time and inspires us to work even harder".

Bar Brothers Workout Routines

When it comes to building strength and muscle with calisthenics training, consistency and progression gets gains. So these 2 elements are honored and practiced among Bar Brothers leaders and followers.

If you are a beginner you have to start with the basic calisthenics exercises like pull ups, push ups, dips and crunches to prepare your body and then progress to advanced moves. This approach is the key to long-term success with bodyweight exercising and avoiding overtraining. But, keep in mind that all advanced bodyweight exercises are variations of the basics. Therefore, certain workout routines would be able to be customized to work for all fitness levels.

Here are some sample Bar Brothers workouts that can be done by people in beginner, intermidiate and advanced levels. All you have to do is customize the number of reps and workout frequency to fit your fitness level.

1. Upper Body Workout

This is a sample Bar Brothers upper body workout that hits the Chest/Triceps/Shoulder Workout. This workout can be done at home without a pullup bar.

Warmup with pushups - 15 reps
Walk-out pushups - 15 reps
Pushup knee elbow touches - 15 reps
Tiger bend pushups - 15 reps
Dips on chairs - 15 reps
Full body dips - 15 reps
Wide/inner alternate pushups - 15 reps
Backyard dips on ledge - 15 reps
Max out with pushups (4-8 sets of this routine)

2 Abs Workout

This workout works the abs. It can be done at home without a pullup bar.

Situps (warm up) - 15 reps
Toe touch crunches - 15 reps
Push through crunches - 15 reps
Lower back bends - 15 reps
Second back holds - 30 reps
Second alternating inner and wide holds - 30 reps
Wide spread sits/toe touches - 5 reps
Max out sit ups (4-8 total sets of this routine)

3 Home leg workout

This workout works the legs. It can be done at home without a pullup bar.

Lunges - 15 reps
Squat - 15 reps
Lunge to higher platform/pistol squat(alternate legs) - 15 reps
Jump squats - 15 reps
Calf raises each leg - 15 reps
Max out squats -n4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

Workout Schedule your workouts accordingly. 

This is an example of Bar Brothers workout schedule: upper body Mondays, lower body Tuesdays, core/abs Tuesdays, Thursday rest, then repeat first 3 days in different order, then rest on the 4th day.

Tuesday, 22 March 2016

Women Muscle Building - How Fast Can They Gain Mass?

Here are some women muscle building tips to explain why women can build a good amount of muscle mass despite having certain biological limitations when compared to men.

Men and women can build significant muscle mass with frequent and high volume weight training. However, because of hormonal differences between genders, men are able to put on more overall muscle and at a faster rate. Women can partly combat their hormonal limitations by training at a higher intensity.

Building Muscle

Muscle building occurs when your muscle fibers are consistently overloaded with weight training. After your workout sessions, your muscles are left damaged. They respond by adapting and healing back with an increase in size and amount of contractile proteins, which eventually leads to an increase in size of muscle fibers.

Differences in Testosterone

Testosterone is a male sex hormone that offers an anabolic, or muscle building, effect. According to Dr. Len Kravitz at the University of New Mexico, it increases protein synthesis, which contributes to muscle building. Men and women possess testosterone, but males have significantly higher levels. According to the National Strength and Conditioning's 1989 position paper on strength training in females, men produce five to 10 mg per day of testosterone, while women produce less than 0.1 mg per day. This difference causes males to have more significant muscle mass increases than women even after the same intensity of training.

Training to Build Muscle Mass

Although they may not seem as quick or as significant muscle mass results, women can still increase their lean muscle by consistently participating in a weight training program specifically designed to cause hypertrophy. Such a workout program consists of frequent training sessions, at least three days per week, with each session utilizing eight to 10 exercises. Exercises are completed at a relatively high volume, with each being done three to six sets of eight to 12 repetitions. If you want to aim for muscle tone without size, then you can use a program such as this women's training program.


If women are interested in building muscle mass, they could partly combat their hormonal differences by training at a higher intensity. You can split muscle groups into separate training sessions and work out more times per week. For example, lift six days per week, with Mondays and Thursdays dedicated to the chest and shoulders, Tuesdays and Fridays used to develop back and legs, and Wednesdays and Saturdays targeting the arms and abdominal. This allows each session to consist of a greater number of exercises targeting each muscle group.

Sunday, 20 March 2016

How To Get A Slimmer Body Fast For An Upcoming Event Or Vacation

Slimmer Body Vacation

Learn how to get a slimmer body fast when you need to get in shape quickly.

If you have a special event or vacation coming up, you may not want to attend with all the excess body fat that you've accumulated during months or years of overindulging. Of course, you'll want to slim down fast a bit to look more impressive so you'll be more confident at your event or vacation.

Getting a slim body involves a simple process, but just because the procedures to achieving a certain goal is simple, does not necessarily mean that success will be easy to come by.

Getting a slim is just a synonymous phrase for losing body fat. And body fat is really calories (energy in food) stored in the body due to overeating. Whenever you eat more calories than you burn, the excess calories will be stored as fat. Therefore The process required to get slim is to reverse this effect.

When you want to get slimmer you have to eat less calories than you are burning and do enough exercise to get rid of the fat. However, as I said this is a simple process but it’s not always easy to accomplish significant fat loss by eating less and exercising more to create a calorie deficit.

In order to get a slim body fast and effectively, you need to use the right diet and exercise plan that will work for you by addressing your body’s specific condition and really burn off a great deal or all of the excess fat.

Slimmer Body Man And Woman

The type of approach you'll need to take to burn fat quickly is a bit different from the approach you'll take to burn fat at a slow pace. Everyone’s body is different, so some plans may work for some people far differently than it works for others. However, below is the best approach towards diet and exercise that one should structure his or her fat loss plan around to get slim fast

The Diet To Get Slimmer Fast

A diet to burn fat fast should include controlling your calorie intake but not in an extreme way that will lead to negative and harmful effects. You should also look at the type of calories you're eating. Ensure your meals contain foods that have fat burning properties and try to eat them in a pattern that'll increase weight loss. When eating your meals try to stop eating before you're completely full. Drink water regularly and strictly limit your intake of sweet and fatty foods.

Exercise To Get Slim

If you want to burn fat fast with exercise then you'll need to perform cardio daily. Perform cardio at least one hour per day, 3 weeks out from the date of your event or vacation. Keep the intensity of your exercise low to medium. If you keep this up for 3 weeks you'll burn fat fast. You can also lift weights 3 days per week to help with the burning off of stubborn body fat faster.
So this is basically what is required to get slim fast.

Losing fat is accomplished by dieting and exercising to release stored calories in the body. The critical thing in getting a slim body is to do what is required the right way and stick to doing it, which is best accomplished with a good exercise and diet program that is right for you.

Sunday, 17 August 2014

Is Lady Gaga Fat Again? - 2014 Tour Pictures

Lady Gaga Back View
Lady Gaga fat picture 2014 1
Is pop singer Lady Gaga fat with a new weight gain? Well, some people believe so as Gaga was criticized for looking much heavier while performing during her ArtRave our for 2014. The pictures posted online generated some unpleasant comments towards Lady Gaga for her weight. 

Lady Gaga Fat
Lady Gaga fat picture 2014 2 1
In late July the singer, who has admitted she was bulimic and anorexic in her teens, addressed her weight gain with a sexy black-and-white photo that she posted to Instagram and captioned, 'Curvy and proud.' Lady Gaga confessed once that she had a longtime struggle with bulimia and anorexia since she was 15.

Lady Gaga ArtRave Performance
Lady Gaga at the ArtRave tour 2014 2
This isn't the first time Gaga has had her weight scrutinized. In 2012, the singer showed off a heavier, curvier physique and said during a radio interview she had gained about 25 lbs. "I really don't feel bad about it," she said. "Not for a second."

Lady Gaga Slim Body
Lady Gaga slim body picture 1

Lady Gaga Slim Body
Lady Gaga slim body picture 2

It's apparent that Lady Gaga is a yoyo dieter because it was only six months ago that the she looked super thin. Some people are in support in Gaga's weight gain with some saying that she actually looks healthier for her height (5ft1in).

So Does This Weight Make Lady Gaga Look Too Fat?

In my opinion she looks a bit heavy. But's definitely not over and above. She may have simply let her diet slide a bit over the past few months. And since she is on tour performing hard, she may just end up slimming down again soon.

Lady Gaga Slim Body
Lady Gaga slim body picture 3
Lady Gaga Fat
Lady Gaga at the ArtRave tour 2014 3

Thursday, 14 August 2014

Jodie Williams Abs Workout And Diet

British sprinter Jodie William's workout and diet is not different from what everyone else's should be. Although the gold winning track athlete's workout routine is a crucial part of her career, the same concept for having a well-shaped body applies to everyone.

Jodie Williams Abs Workout Routine

If you want lean and toned abs then you have to work on getting a lean and toned body. The process of getting abs is to lose stomach fat so that the abs will become more visible. And since you cannot just lose fat from the stomach alone, you must work on making your entire body lean which will also reflect on your stomach.

Jodie Williams made this fact clear when she said "A lot of people think you can get abs just through sit ups, but it's more about diet. Everyone has abs, so once you get down to a lower level of body fat they will start to show. To make them look better you can then do sit ups She said."

So yes, if you want get six pack abs like Jodie Williams you have to burn off excess body fat to make the abs visible with diet and cardio training. And then you will do different exercises that strengthens the ab muscles so that they can look more toned.

Jodie Williams Abs Diet

When responding to people who wanted to know to get her abs, Jodie Williams made it known that diet is the most important component. Dropping belly fat is 80% diet. You have to reduce calories to create a deficit and have a proper balance of protein, carb and fat in your diet to get optimum fat loss results.

It's very important to follow the right diet and exercise methods that will make sure that you don't lose your muscle dieting to lose weight. Remember, the abs themselves are muscles and muscle is what will make your body look fit and toned. If you follow the wrong diet plan for fat loss that cause you to lose your muscle you'll likely end up looking thin, instead getting a nice sculpted shape like an athlete.

Wednesday, 16 July 2014

Could These Common Workout Mistakes Be Preventing You From Losing Fat?

Treadmill Workout

Working out could greatly help accelerate your fat loss but there some common workout mistakes that many people make when trying to lose fat that could prevent them from getting desired fat loss results. In order to make sure that you get good result from your workout efforts you'll want to avoid making the common mistakes that would lead to little or no results from your training. Here are some common mistakes you need to avoid to be on the right track with your workout.

1. Performing Only Low Intensity Cardio

Low Intensity Cardio

If your aim is to burn fat quickly you should not stick only with low intensity or steady state cardio alone in your workout program. Since this type of cardio is less intense it takes much more time to burn body fat|it is less effective for burning fat.  The best way to increase the effectiveness of your cardio workout is to combine low intensity and high intensity cardio into one workout session. When performed in a certain manner, it is possible to benefit from doing both types of cardio in the same workout.

2. Performing Spot reduction exercises

Spot Reduction Exercise

Working out a specific part of your body with the intention to lose weight in this area only is a waste of time. In order for fat loss to happen it must occur in the entire body. Therefore, when you perform any exercise targeted to reducing fat in one spot it will not happen. However, you can firm up, strengthen or increase the size of the muscle in a targeted body part. This can make the area look more defined due to the increase in muscle visibility. But you'll still need to diet and perform aerobic exercises for losing fat overall to see the fat disappear in the area.

3. Not Sticking To Your Routine 

Weight Training Workout

The thing about exercise is that it produce impressive fat loss results over the long term. Therefore, sticking to your exercise routine is very important so that each exercise session can build up from the previous session to burn off the fat. Remember, when you burn more calories in any given period than you consume you'll lose weight. The more you exercise the more calories you'll burn.

4. Not Having A Diet Plan Structured For Fat Loss

Bad Diet Prevents Good Results From Workout

This one is the ultimate workout mistake of all that will prevent you from losing fat. Many people exercise hard on a regular basis and fail to make sure that their diet is structured correctly for fat loss. There are more than one aspect of your diet that's crucial for losing fat and must be addressed, but the most important factor is the calorie deficit. If your diet is not structured with a calorie deficit it will be impossible to lose fat. Additionally, you want to have a good diet plan with balance macronutrients, proper meal schedule etc. to optimize your fat loss success.

Always remember to avoid these common workout mistakes that could prevent you from losing fat. This will allow you to get better fat loss results and get the lean body that you want. Have a pleasant day!

These are not all the mistakes in fat loss. There are a few more workout and diet mistakes that people make that prevents results. Watch to learn more in this video.

Sunday, 19 May 2013

How To Improve Body Shape Fast

Exercise And Diet Tips To Raise Body Fitness

Having your body at an acceptable level of fitness is extremely important to be healthy and to have a high self esteem in the way you look.

Even so, numerous people do not have the quality of fitness they desire to or ought to be in and therefore want to know how to improve body shape fast?

Should you have a desire to achieve certain fitness goals that would provide you with the body you desire, you have to work with an ideal work out and diet plan that will give you the guidelines you must stick with to transform your body into more suitable shape.

You will find several things that folks may choose to do with their bodies with regard to health and fitness.

Persons could have a good reason to build muscles, drop a few pounds, enhance their body shape, gain strength or improve endurance. Nonetheless, whichever is your fitness goal, it will only be achieved by applying the ideal work out and diet program for what you want.

Below you'll find the various elements that a program for improving your body shape should include.

Right kind Of Meals

No matter what type of fitness goal you want to go after, it'll need to begin with your foods that you eat. Your diet is the most important factor for moderating body weight as well as giving our physique vital vitamins and minerals it requires. Whether you wish to increase body weight or lose weight your food intake will play the most important role in you achieving your specific goals.

Strength Training Exercise

Weight lifting should be an essential aspect of everyone's approach to improve their body. Resistance exercise grows muscle mass and tones your muscles. Along with allowing your body to get a an attractive appearance, muscle building have many other health benefits on the body, such as boosting your metabolism and extending overall strength and well being of your physique. Aim to lift as heavy and intense as you can, as a result this, the more muscles you'll develop.

Aerobic Exercise

This form of exercise is vital for burning excess fat to get a slim body. HIIT is the most efficient method to perform aerobic workout. The most productive exercise program you should utilize when trying to increase fitness is one that that accommodates both cardio exercise and weight lifting.

Rest And Relaxation

Making time for rest comprises both getting sufficient hours of sleep and staying clear of the gm on some days in order to make sure your body get proper recovery and adapt correctly. You'll need approximately eight hours of sleep every night. A lack of sleep can have a poor impact on your body weight and energy level. You also want to take rest days off from your workout to get enough anabolic recovery and restoration.

These have been the essential components involved with the procedure of improving your body shape fast. They must be involved in a workout and diet program in keeping with the specified fitness goal you are aiming for. Never forget, you'll obtain better results should your workout and diet program be ideal to suit your needs.