tag:blogger.com,1999:blog-20472540029091589332024-03-04T20:38:28.860-08:003D-Muscle.comUnknownnoreply@blogger.comBlogger34125tag:blogger.com,1999:blog-2047254002909158933.post-52521481087531793242012-01-04T17:29:00.000-08:002012-01-04T17:31:24.417-08:00Hey Guys,<br />
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We have been working on a BRAND NEW website so we can deliver to everybody an interactive experience with us here at 3D-Muscle! We want to get personal with you guys and help you achieve your Fitness Goals in 2012!! Check out the new website to be completed before the end of January 2012!<br />
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Let me know what you think!! See you soon!<br />
<br />
Dominique<br />
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<a href="http://naturalmuscleworkout.com/">http://naturalmuscleworkout.com/</a><br />
<br />
P.S!! The NEW website will be offering online personal training, personalised nutrition and exercise services, and an online community to interact with others and share knowledge and passion for exercise!<br />
<br />
If you sign up before the end of January 2012, you can save up to 50% on the Premium membership with MULTIPLE Personal Training benefits Including:<br />
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<ul><li>Fully qualified and experienced personal trainers with a difference..</li>
<li>A 'Passion Motivated' experience..</li>
<li>Skype conference personal training sessions!!</li>
<li>Personal nutrition counselling and ongoing support!</li>
<li>Personalised training programme and daily contact with us, your trainers!!</li>
<li>Downloadable workout logs, meal trackers, workout record sheets and other important templates!</li>
<li>Access to 'Members Only' content, forum, product prices, clothing, give aways and much more..</li>
<li>Complete exercise library, covering beginner, intermediate and advanced exercises..</li>
<li>Written articles, daily fitness blogs and downloadable free video/audio/images...</li>
<li>Access to 3D-Muscle Personal Trainers unique fitness programmes, fat loss workouts, bodybuilding techniques, sports drills, martial arts techniques plus much, much more...</li>
</ul><div>Go to: http:<a href="http://naturalmuscleworkout.com/" target="_blank">//naturalmuscleworkout.com/</a></div><div><br />
</div><div>See you there!! Dominique :)</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2047254002909158933.post-35600849311696412402011-12-27T11:25:00.000-08:002011-12-27T11:25:59.692-08:00Learn How to Row Correctly...<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/47z0jFZ9NHs?feature=player_embedded' frameborder='0'></iframe></div><br />
Remember:<br />
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<ul><li>Keep your elbows close to your body throughout</li>
<li>Chest should be high, shoulders back</li>
<li>Look straight ahead</li>
<li>Pull with your back muscles, NOT your arms</li>
<li>Squeeze your shoulder blades together</li>
<li>Inhale as you pull (Increases Lung Capacity)</li>
</ul>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-61111567241737650122011-11-06T11:52:00.000-08:002011-11-06T11:52:10.726-08:00Core Training Techniques - Stick TwistsHey guys,<br />
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Posted this video ONLY for you guys here at 3D-Muscle.com!! One of my top recommendations for abdominal training!! Check it out!<br />
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Remember to keep looking straight ahead and twist only with your body and NOT your neck!!! 30 second sets, 2-3 sets, this is also a great way to superset hanging leg raises or crunches!!Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2047254002909158933.post-91527178320486992612011-10-28T06:47:00.000-07:002011-10-28T06:47:29.366-07:00Forearms Training: The Importance of Grip...<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Hey all,</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">When I was starting out with my training, I had issues handling my bodyweight and free weights, dumbells and barbells etc...</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">My muscles were becoming stronger as I was training, but my GRIP strength and endurance was lacking, and this was effecting my workouts...</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">I still had strength left in my chest on the bench press for instance, but my forearms were completely DEAD, forcing me to have to terminate my sets early!! As you can Imagine this is not ideal if you want to push your muscles to NEW LEVELS of growth or strength...</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">The Solution??? Effective Forearms Training...</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Check it out...</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z07n2dGlRtk?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/JWMlr1J5TRA?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">With these exercises you are sure to increase your grip strength, and improve the quality of your workouts as a result!!!</span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-18145016016649036262011-10-27T19:10:00.000-07:002012-01-04T17:31:52.934-08:00Online Store...Coming very soon, quality branded 3D-Muscle.com workout clothing, discounted supplements, training programmes and much, much more...<br />
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Check back soon...Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-1223112808160692522011-10-26T19:02:00.000-07:002011-10-26T19:02:53.590-07:00Introducing 3D-Muscle.com Personal Trainers...<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Kingsley and Dominique are 2 passionate and driven personal trainers with MASSIVE enthusiasm for ALL types of physical activity from martial arts to bodybuilding, fitness training, calisthenics (bodyweight/gymnastics) team sports coaching, as well as sharing a huge wealth of knowledge and understanding in Nutrition for Sports Performance!</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"> Both Trainers are fully qualified through Premier International Training, the UK's leading Health and Fitness Professional learning providers with, accreditation in Europe and across the globe.</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUYjUfDI_nePwIoGCvWIrKos-vs0GZKP6qmluhHkRMC7ial2CPYrJHs7D7gvijAb0OCmQ-uQ5nLc49pQ_tiByO3VDUrPYHD86LnlEeiM9HKmVgQ7L5eRySRaPbU7G7u6Y1yV-7gPdycO4/s1600/back.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUYjUfDI_nePwIoGCvWIrKos-vs0GZKP6qmluhHkRMC7ial2CPYrJHs7D7gvijAb0OCmQ-uQ5nLc49pQ_tiByO3VDUrPYHD86LnlEeiM9HKmVgQ7L5eRySRaPbU7G7u6Y1yV-7gPdycO4/s640/back.jpg" width="407" /></a></div><div style="text-align: center;"> Kingsley N'genda 2011</div><div style="text-align: center;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJ6obwX7ND8MzfC1waULyCXYkGyONE9x7QOPs0nOk9GYB8Kr6EW-NkPCLa_5YgOjm9H4fYWNLtq4yR5f7AjxI7JHB6h8-xfaHV1zz4LtotEhv7yJ8sEOxMutweDcbEWc8sEB4oW5BBuA/s1600/IMG_0641.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJ6obwX7ND8MzfC1waULyCXYkGyONE9x7QOPs0nOk9GYB8Kr6EW-NkPCLa_5YgOjm9H4fYWNLtq4yR5f7AjxI7JHB6h8-xfaHV1zz4LtotEhv7yJ8sEOxMutweDcbEWc8sEB4oW5BBuA/s400/IMG_0641.PNG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;">Dominique Cheniart 2011</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJ6obwX7ND8MzfC1waULyCXYkGyONE9x7QOPs0nOk9GYB8Kr6EW-NkPCLa_5YgOjm9H4fYWNLtq4yR5f7AjxI7JHB6h8-xfaHV1zz4LtotEhv7yJ8sEOxMutweDcbEWc8sEB4oW5BBuA/s1600/IMG_0641.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJjRwEku4RF4W2oMwEmRAoj-MSAoqv7_pmoU7Px40f9DLtk0lAMAmTfrlq2FcNPJ1vTOfxHeLs1y8OMU7P-tDiB3yRWkwmYAwGT6voq0cflM-gcgvfLaHU8FgH7ue5DBDslSeSD9g-yOM/s1600/kick.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="369" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJjRwEku4RF4W2oMwEmRAoj-MSAoqv7_pmoU7Px40f9DLtk0lAMAmTfrlq2FcNPJ1vTOfxHeLs1y8OMU7P-tDiB3yRWkwmYAwGT6voq0cflM-gcgvfLaHU8FgH7ue5DBDslSeSD9g-yOM/s640/kick.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;">Martial Arts Photo Shoot 2011</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJUEGWUE5QJDSgEtzMYSeS5u32CTvVGoapsvDv7RV1chgUbrxebOd6Tzs4lAUPlipHOsJunmXVUceQIbaidaHh9mE3iF5VF4Cm152VnEYCCYNLnN755vVFlWqHywcvbE_MBSETT3Z9yDo/s1600/Dom+and+Kingsley+RAW+04+10+2011+159c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJUEGWUE5QJDSgEtzMYSeS5u32CTvVGoapsvDv7RV1chgUbrxebOd6Tzs4lAUPlipHOsJunmXVUceQIbaidaHh9mE3iF5VF4Cm152VnEYCCYNLnN755vVFlWqHywcvbE_MBSETT3Z9yDo/s640/Dom+and+Kingsley+RAW+04+10+2011+159c.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;">Dominique performs the ''Human Flag'' 2011</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJUEGWUE5QJDSgEtzMYSeS5u32CTvVGoapsvDv7RV1chgUbrxebOd6Tzs4lAUPlipHOsJunmXVUceQIbaidaHh9mE3iF5VF4Cm152VnEYCCYNLnN755vVFlWqHywcvbE_MBSETT3Z9yDo/s1600/Dom+and+Kingsley+RAW+04+10+2011+159c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5UchDpqQFYLQXj6-x_rjiQhB2s5K9b6ReB2h5oeH6NXyC4-YApKqIy6ZR3GY1xgoeV05wonwv-vlynUVp7NsmGlQsDNqjozsbdOBHtnn8ZJysUcGat8VkYC0sXnmNMtcii1H-vBPQ-rc/s1600/flagging.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="475" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5UchDpqQFYLQXj6-x_rjiQhB2s5K9b6ReB2h5oeH6NXyC4-YApKqIy6ZR3GY1xgoeV05wonwv-vlynUVp7NsmGlQsDNqjozsbdOBHtnn8ZJysUcGat8VkYC0sXnmNMtcii1H-vBPQ-rc/s640/flagging.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;">Kingsley ''Flagging'' 2011</div><div class="separator" style="clear: both; text-align: center;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRGI7rFAPJ-xQwBlhYstfBuZZ5giN8AHa6_VltJaLQuVKIAVhSZWbYrZ0p2LekxtGEvgvfop-qGP6JT6NNng0fsc98tGc_mQPBG8yT7HsCN4iyMoNrKdotcSlgHvcRdafccCIwXPnGu44/s1600/Hyde+Park+RAW+02+10+2011+027b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRGI7rFAPJ-xQwBlhYstfBuZZ5giN8AHa6_VltJaLQuVKIAVhSZWbYrZ0p2LekxtGEvgvfop-qGP6JT6NNng0fsc98tGc_mQPBG8yT7HsCN4iyMoNrKdotcSlgHvcRdafccCIwXPnGu44/s640/Hyde+Park+RAW+02+10+2011+027b.jpg" width="324" /></a></div><div class="separator" style="clear: both; text-align: center;">Dominique Cheniart, Founder of 3D-Muscle.com</div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
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</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Got a quick question for you...</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Do you think you can build a body to be proud of without using weights in the gym?? If you think NO>>> watch the video below NOW...!!!</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">A quick video of the deadlift being performed by myself, Dominique Cheniart, CEO of 3D-Muscle.com, and Martial Artist/Master Trainer Ryan Li, at GymBox London! Check it out and see how we get down!!!</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fnHOo5Obcuk?feature=player_embedded' frameborder='0'></iframe></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Check it out...</span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/K9UpFg7Oj-8?feature=player_embedded' frameborder='0'></iframe></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-22491050180713599432011-10-26T17:50:00.000-07:002011-10-26T17:51:54.466-07:00Strength Building Zercher Squats<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Yo,</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">The Zercher squat is a brilliant workout that I really enjoy doing as it feels unlike any other exercise for a number of reasons! The first being the amount of core pressure your body will experience while doing them, secondly you are holding the weight in between your elbow and bicep, which is an unusual yet very sturdy grip, and it also allows for a deeper and wider squat with a heavier weight! Give it a try, remembering to keep your bodyweight in your heels throughout the movement and look straight ahead for added stability!!</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Made this video for you as I know a lot of people struggle when it comes to the deadlift! Thats not to say that they can not lift heavy weight, on the contrary, people are lifting TOO MUCH WEIGHT and putting them selves at risk of injury through poor form!! Watch the video below to find out the proper SAFE and EFFECTIVE form for this fantastic and (underused) exercise!</span></span><br />
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</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-2032932664468728512011-10-26T17:14:00.000-07:002011-10-26T17:14:22.790-07:00Training for BIG ARMS>>>???<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aUneUxKcmVI?feature=player_embedded' frameborder='0'></iframe></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-81958456397711472092011-10-26T17:11:00.001-07:002011-10-26T17:11:59.530-07:00This video demonstrates a fast and effective warm up...<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/gR0YcKZFK40?feature=player_embedded' frameborder='0'></iframe></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-67880417859320499752011-10-26T16:11:00.000-07:002011-10-26T16:12:01.518-07:00Kingo and Dom<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhkLMpqSWG6Ovm9IcjDQFR49wrv0rI-JxKXo50Fqv5NRmCqNuqtQagrSgvBZZxvA4lKKxEDcDJIWJL_66hBzLsLh8N13WNxzksVSfySPfQ0Pr4hdAmipmLoirV0Zl_ZECcAehyv-_tAM/s1600/Hyde+Park+RAW+02+10+2011+019d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="432" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhkLMpqSWG6Ovm9IcjDQFR49wrv0rI-JxKXo50Fqv5NRmCqNuqtQagrSgvBZZxvA4lKKxEDcDJIWJL_66hBzLsLh8N13WNxzksVSfySPfQ0Pr4hdAmipmLoirV0Zl_ZECcAehyv-_tAM/s640/Hyde+Park+RAW+02+10+2011+019d.jpg" width="640" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-38815003891308520192011-10-26T16:08:00.000-07:002011-10-26T16:08:26.752-07:00Meet the 3D-Muscle Team!!!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigj1Bm2mvRkGSckA1X0AKF086tPr9g-5WizpDcD3qVsfuhWCqau-ukjz0jUqby-4uzF5PjNiVpuPU_G1gau9-WsLn-txwIhdPgus1j-t7oDUoxhtfTOYNooNqKDnkEiQ82oDogjeKkSNo/s1600/Dom+and+Kingsley+RAW+04+10+2011+188g.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigj1Bm2mvRkGSckA1X0AKF086tPr9g-5WizpDcD3qVsfuhWCqau-ukjz0jUqby-4uzF5PjNiVpuPU_G1gau9-WsLn-txwIhdPgus1j-t7oDUoxhtfTOYNooNqKDnkEiQ82oDogjeKkSNo/s640/Dom+and+Kingsley+RAW+04+10+2011+188g.jpg" width="640" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Hanging around East London :)</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2047254002909158933.post-2548210978017884822011-10-26T13:28:00.000-07:002012-01-04T17:06:59.322-08:003D-Fitness Magazine<a href="http://3d-muscle.fitpromag.com/"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">http://3d-muscle.fitpromag.com/</span></span></a><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNZFQdFOw7aESlNQwxZtQNVIaCkaXOqrORDf_G4K-kH-okwPaJHVtoB44Dv_0OgRE0xM9Rmyqb73LUmx7S1NQRlAz9vIJTiz1iqeEZBSAMk6YeQx57eImypuV0WjBxoFApiC-gTg-HxA/s1600/Muscle+Nutrition.001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNZFQdFOw7aESlNQwxZtQNVIaCkaXOqrORDf_G4K-kH-okwPaJHVtoB44Dv_0OgRE0xM9Rmyqb73LUmx7S1NQRlAz9vIJTiz1iqeEZBSAMk6YeQx57eImypuV0WjBxoFApiC-gTg-HxA/s640/Muscle+Nutrition.001.jpg" width="640" /></a></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2047254002909158933.post-81970451579431521792011-05-10T14:52:00.000-07:002011-05-10T14:52:52.356-07:0010 Tips for a Leaner Body This Summer!!!<div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">3 Part Video Guide to a Leaner Body</div><div class="separator" style="clear: both; text-align: center;"><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/1g1zHcg8msM?feature=player_embedded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/q-c2bvjEK5U?feature=player_embedded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/f7kvW7UpmOc?feature=player_embedded' frameborder='0'></iframe></div>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2047254002909158933.post-47340309792447037722011-05-07T09:41:00.000-07:002011-10-26T16:03:59.334-07:00Get Lean for Summer with Dominique's 10 Step Guide<div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Hey guys,</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">After my first couple of months as a Very Personal Trainer for GymBox, I am seeing things in a very different way in terms of training and fitness information. Let me explain.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">The majority of gym members believe that they have their training programme exactly the way it should be. That is mistake number 1. Mistake number 2 comes a from a lack of proper nutrition understanding, especially when the individual is seeking very 'specific' goals. The real mistake here is not sourcing out and experimenting with different approaches, as the real king is experience, and better still, failure.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Summer is around the corner and everybody wants to be in the best shape possible. That generally means removing unwanted body fat from all the typical places! Number 1 on everyones list, the abs! Well today I am going to outline for 3d-muscle.com my 10 Step Approach to Visible Abs! The combination of techniques in this article will have you burning fat at an alarming rate, so don't be shocked when your old jeans don't fit after 2 weeks, and you reveal muscle in places you never knew existed!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">The more steps you follow, the greater your gains (and losses of fat!) will be! In an ideal world, all 10 would exists for the duration of your training! But starting out with 3 or 4 small changes and working you way up to the full 10 is a fantastic challenge for anybody, and I hope you all achieve it! Read on to discover 10 Steps to Lean Abs..</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 1</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Determination and visualisation. I have discussed it before, and have decided to put it as number 1 on the list for good reason. You must have a goal, make it something specific, like 'I want to lose 4 kg' in 4 weeks. IMAGINE what your body will look like 4 kg leaner! Imagine how you will feel knowing you have accomplished something so personal, and so unique! You must be able to see it, otherwise you can never reach it. This will put you in the best frame of mind possible to go out and reach your target. Determination will drive you through your hard workouts, keep you on track with your nutrition and allow you the confidence to get what you want.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 2</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Water Intake. Yup, we are back to the issue of water again. Drinking water WILL HELP YOU LOSE WEIGHT. People believe that drinking too much water will for some reason mean they become heavier!? Just to let you guys know, If you do not drink enough water, your body will hold on to any water it does have, meaning yes, you are carrying excess water! By constantly drinking water throughout the day, your body will be much more accomplished at regenerating itself, leading to better performance, clearer skin, controlled hunger, and many many more benefits. Read my All About Water article to find out loads more! Drinking plenty of water DURING your workout is another sure fire way to get the most out of yourself! Always bring a bottle of water with you to the gym, keep empty bottles in your car or in your bag, this will mean you can never be without water!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 3</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Warming up for your workout. People don't do it. How can you expect to have a good workout if you did not prepare yourself for it? Would you have a good day if you woke up, and walked straight out the door to work without a shower, breakfast, brushing your teeth or even putting your clothes on?? I don't think so! The same applies for your workout. Not just the time it takes to get physically ready, but mentally ready. Your workout is not going to be a walk in the park (which you don't need a warm up for btw!) so you should take a little time, 6-8 mins should be enough, to bring your mind and your body together before you start lifting weights and putting your body under all kinds of stress. Put some earphones in your ear, zone out of this world, and zone it to your workout. For the next 1 hour, nothing els matters.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 4</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Wear Layers of clothing. There are obvious reasons for this. You sweat more. The more you sweat the harder you are working. Wear a pair of shorts, with jogging pants over the top. Wear a vest, a t-shirt and a jumper. Wear a hat. The longer you go without removing an item of clothing, the better! When you become too hot to concentrate you know its time to remove some cloth! The great thing about using this technique, is it is fool proof! It works, for those brave enough to try it!! If its lean you want to be, put some clothes on first!!!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 5</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Stick to the basics. Basic compound exercises use more muscles of the body, and give a much better overall workout. If you are really serious about cutting down your body fat, you will need to give your body a full workout. This means cutting out some of the smaller, unnecessary isolation exercises, like bicep curls, triceps pushdowns, even chest flys and normal sit ups or crunches! Keep it simple, Squats, Deadlifts, Presses, chest and shoulders, pull ups, push ups, rowing is great, dynamic exercises also cover huge muscle combinations in the body, things like star jumps, burpees, lunges and others will have your body responding quicker than any single joint exercise!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 6</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Train your legs. As the largest muscles in the body, legs produce the most amount of hormones in response to exercise. The legs are capable of moving huge amounts of weight, as well as conducting multiple complicated patterns of movement, so the diversity of leg training is something to be embraced. Muscle building and fat burning have a a huge reliance on the capabilities of your legs. If you train your legs effectively, you will be rewarded with bigger biceps, and leaner abs. Guaranteed. </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 7</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Repetition ranges. In order to trigger fat burning, your training will have to be slightly different. You will need more reps than usual. Guys who are looking to build muscle usually fall in to the strength building zone, lifting heavy weights for 4-6 reps. This will build strength and some muscle to a point, but a diverse training programme will cover more than just strength. I believe you should include a variation of rep ranges in your workout. Save 1 set for a heavy lift, but concentrate more on high repetitions under very, very strict form. 12-20 reps over a full range of motion. No need for cheat reps, as higher rep ranges are more challenging mentally and physically, and take longer to complete than lower rep sets! </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Training 2 Large muscle groups on the same day, for instance chest and back together, will allow you to use more compound movements, perhaps you could use a giant set, tri sets, super sets, drop sets or pyramids to combine a number of exercises. This leads me nicely on to Step 8.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 8</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Rest periods. The rest period is something that is misunderstood and therefore, mistreated. If you want to burn fat, you will need to keep your heart rate up, and your muscles working longer and harder. This means shorter rest periods. How short? ASAP (as short as possible) for example, a giant set is 4 or more exercises, one after the other, with NO REST in between. This means you put the barbell down after your set of bent over rows, and pick up the dumbells straight away for your set of bench press. No 30 seconds break in between, as this is taking away from your fat burning potential! If you are doing lets say 4 sets of squats, you should look to rest a maximum of 60 seconds in between sets! Even rest as low as 30 seconds for the smaller muscles, but as discussed before, most of your workout is going to be using the larger muscles of the body!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 9</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Meal Frequency. Ok, so I am going to go in to a little more detail in this section. How many meals, timing meals around your workouts for fuel and recovery, good food choices, what time is the best to eat them, things to avoid eating!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">How many meals? a minimum of 5</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">This means eating every 2 hours over a 10 hour period. These meals will have to be smaller than you are most likely used to, but on the bright side you get to eat more often, and a larger variety of food! Metabolism is on everybody lips. Read my article All About Metabolism to find out what you can do to speed your ups and start burning those calories! Here we are focusing on eating more often! Small portions, that will leave you satisfied but not full up! </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Eating before your workout. Now I would say that you should aim to have had at least 2 meals before you workout, this will guarantee that at no point will you be working on 'empty' and have a good back up of nutrients to fuel your exercise and mental state! What to eat before a workout? You should definitely include some slow release carbohydrates for the sustained energy you will need. Oatmeal is a great choice for before a workout, whole grain breads with turkey or chicken and salad work well, pulses such as beans and lentils are another excellent choice as they also contain good amounts of protein. I know it sounds strange, but including some fats before a workout along with the right carbohydrates can do wonders for your energy levels. Too much and you risk become sluggish, too little and you risk using protein for energy instead of your recovery!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Step 10</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Food Choices</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Here is a sample of my daily meal plan for a workout day:</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">6.00 am 1 bowl of oatmeal, 1 banana, 1 glass orange juice</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">8.00 am 4 scrambled eggs, 1/2 cup beans, BCAA tabs</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">9:30 am pre workout drink (h-blocker)</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">10.00 am workout</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">11.15am glass of full fat milk with added glucose (sugar) 75g BCAA tabs</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">12.30 pm chicken breast roasted, green salad, 1 glass orange juice</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">3.00 pm tuna and pasta salad small, piece of fruit</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">5.00 pm handfull of almonds, protein shake, 1 piece of fruit</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">8.00pm chicken or turkey or tune sandwich on brown or oatmeal bread, glass of juice or milk</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">10.00 pm protein shake with milk full fat</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">This meal plan includes 6 whole food meals, and 2 protein shakes with added nutrition. I am a firm believer in adding nutrients to the protein shakes. Protein is useful, but becomes useless when relied upon for the bulk of your nutrition. Try eating a piece of fruit along with your protein shake, adding milk instead of water, have some dry roasted nuts to up the calories, or even a favourite of mine, adding oatmeal powder for some slow releasing energy!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">If you look at the meal plan, before my workout I have had my highest quality carbohydrates, the oatmeal and the beans. This will ensure that I am 100% ready for the workout ahead. After the workout, I take milk with 75 grams of simple sugars. This is my insulin spike which replaces all the used muscle sugar, and readies my body for the recovery and rebuilding phase which comes next. The programme also includes more proteins as the day goes by, once again aiding my body with the recovery process. As I mentioned before, protein is important, but becomes vital AFTER your workout, and is still the bodies last choice for energy production. It makes sense then to feed the body more protein after the workout than before, but of course you need protein all day long as well!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">So thats it. 10 Steps to follow for a leaner, meaner physique! Remember, the more steps you take, the better your results. Don't be disheartened if you have set backs. Nothing is perfect, and the more you work at something, the easier it will become. Begin with the first step of visualisation, and take it from there. I am sure that EVERY individual could lose 1-2kg PER WEEK, with the right mental attitude, the right information, and of course the right training! </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Subscribe to the 3D Fitness channel @ youtube.com/daredevildom for the very best workout videos. Also leave your email in the box at the top right of this page to receive 3D-Muscle.com updates to your inbox!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Victory Is an Option</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Dominique</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
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</div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2047254002909158933.post-53387690255210840792011-05-05T17:00:00.000-07:002011-05-05T17:00:12.144-07:00Improving Your Pull Ups: Learn The Secrets<div class="separator" style="clear: both; text-align: center;">Pull ups are one of my top 5 exercises, and are also the exercise which most people can not do, or at least can not do more than 1! Honestly I find it strange that even guys and gals who train day in day out can still not pull their own bodyweight up more than once or twice! People in general tend to stick to what they are good at, so really it does make sense that we seem to bash out endless sets of push ups, but think twice before doing a hard set of pull ups! In this video I show you some techniques to use for improving your pull ups rapidly even if you can not do just 1!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/poJuV4x0r1I?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">There are more than just a couple of ways to increase your pull up strength. My best advice would be to use the guides from this video, and once you are able to do 5-6 pull ups or more, begin to vary the angle of your hands on every set, never repeating the same angle twice. This will give your back, shoulder and arm muscles the most 'bang for their buck' so to speak and ensure maximum effectiveness and development from the workout!</div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2047254002909158933.post-25910472665647248392011-05-05T16:46:00.000-07:002011-05-05T16:46:51.102-07:00Superman Pushups<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">This video demonstrates some great bodyweight training variations that could provide the intensity required to build muscle! Do not forget, when exercises become too easy, meaning you can perform more than 15 repetitions comfortably, they no longer help to build muscle size! They will however continue to increase muscular endurance, allowing for more advanced techniques to be used to again build muscle!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Yt4HeXot-aQ?feature=player_embedded' frameborder='0'></iframe></div><br />
Here are 2 useful things to think about when you are training with your own bodyweight.<br />
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1: You can build good muscle from training with your bodyweight alone. You will have to train with high volume meaning more sets reps and exercises, a good way to do this is increase the repetition time. 1 press up should last around 5-6 seconds, meaning if you did 10 press ups it would take you 1 minute! The same applies for pull ups, crunches, squats, dips and all other bodyweight variations.<br />
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2: You can progress to bodyweight power training once exercises become too easy. The most straight forward way is to increase the repetition speed to as fast as possible! Another move forward is to add plyometrics to the entire body. Jump squats for the legs, clap pushups for upper body, pull up grip switches (changing grip in mid air, close to wide, overhand to underhand, or combinations of both) should give another increase in muscle mass and strength and power gains too!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-51557843017270324372011-05-05T15:23:00.000-07:002011-05-05T15:23:28.288-07:00Build Your 6 Pack Abs Fast! Video Guide!<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">This video will guide you through a fantastic ''core'' workout, which can be repeated up to 3 times for maximum abdominal building and sculpture! Give it a go and see the results for yourself!</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/0TDVqPQ59bo?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">The Giant Set is a group of 4 or more exercises with no rest in between. In order to get the maximum benefit from your core workouts, you must involve the abdominals, lower back muscles and the obliques, and you can find out why in more detail in the Training Methods section of this website.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2047254002909158933.post-27086837778691033472011-05-01T12:49:00.000-07:002011-10-26T15:38:41.759-07:00Training and Your Mentality: Take Command<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Mental capability. Physical capability. Which is more important? If you had a decision to make, which one would you chose? Why?? What gives one precedence over the other?</span></span><br />
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</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"> Mens Sana In Corpore Sano - A Healthy Mind in a Healthy Body.</span></span><br />
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</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">You can not differentiate between the mind and the body. The muscles of the body are the slaves of the brain. This becomes much more apparent once we are forced to concentrate on what we are doing. </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Concentration. The most vital surrounding you will ever encounter. Let me explain the methods behind the madness. Concentration is an environment. It has no beginning and no end. It is an aura in which we can encapsulate ourselves to achieve the greatest accomplishment, or fail time and time again. In either case, concentration is the key ingredient that blends the mind and the body as one. </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">I remember when I was a newcomer to the gym and looked around at the big guys, with great physiques and masses of confidence, bursting out of every rippled muscle of their beings. I used to ask myself, how did they achieve this greatness? They may have been the average joe outside the gym, but as soon as they stepped through the doors, they became Gods, men of iron who would stop at nothing to achieve their ultimate goals. What did they have that I lacked? Could I ever become a person that others would admire in the same way I was admiring them and their achievements?</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">After a while, I realised I had no idea what I was doing with myself and my training. But how could I approach one of these monsters and ask for advice? They would surely laugh at me because I was a skinny little kid with no right to even be in the gym wasting their precious workout time!!! </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">After watching two guys in my gym bench pressing well over 200 KGs, I decided I had seen enough, and stumbled over to see what would come out of my mouth. What I achieved that day was something greater than anything I had experienced before. The desire was within me, now my desire had led me to seek advice and the benefit of others experience. Experience is priceless, wether good or bad, as it outlines a possibility and therefore increases awareness, whilst reducing ignorance in one hit! Imagine my surprise when the 2 giant men embraced me and even complimented me on my commitment to training!!! </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">It tuned out these two mammoth men were in fact power lifters, and even advised me against attempting any of their training, as it conflicted with my own goals, which at the time was bodybuilding. This small accomplishment gave me a lease of life, and allowed me the confidence to grow mentally, as well as physically. I started training sets of dips with my new found powerlifting friends, which to this day remain a staple source of muscle and strength building workouts!</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Over the next few months, they would talk to me here and there of the value of concentration and how to achieve a high level of mind over matter. </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Lets break it down so its easy to digest. What drives you to train your body? Is it the 6 pack you want to see? Is it the marathon you want to complete? Is it the staircase that leaves you out of breath? Or maybe the sport you just cant get enough of!? Whatever your fuel is, you must have a clear vision of it every step of the way.</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"> When you wake up in the morning and its training day, imagine what your body is going to look like after your workout! When you eat breakfast visualise the healthy food you are eating burning away at the fat around your waist, and revealing your 6 pack underneath! When you go up the stairs at the train station, picture the peak of the mountain as the last step! These small visualisation techniques are a mind over matter training method in themselves. Lets face it, its hard to pick healthy food to eat when there is so much ''tasty junk'' at our finger tips. Its hard to walk up the escalator at the tube station when we can just stand and wait to get to the top! Its hard to go to the gym after work when there is a good film on the television or its the champions league semi final! Hard is what life is. There is no easy way out. Especially when it comes to the body.</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Another great way to fuel your workouts and maintain a high level of concentration throughout is to picture something which frustrates or angers you. It must be something that, no matter where you are, no matter what you are doing, you can not help but become emotionally triggered by the sight or sound of this 1 specific thing. I used to imagine people being cruel to animals as a source of energy for my workouts. I have seen a lot of animals being mistreated, and the strong feelings of anger inside me really helped to channel my aggression towards my workouts. </span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Every rep, every set, every day, every night. Concentration is what will separate human beings from other organisms on this planet. To truly concentrate, nothing else must exist in this world, aside from the task at hand.</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;">Dom</span></span></div></div>Unknownnoreply@blogger.com1