The best part? You can get a free trial.
I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.
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- Post Activation Potentiation to the Maximum!
Today I finished P.A.P. Lower which stands for Post Activation Potentiation. Huh??
In P90X2 PAP Lower, you get a chance to maximize your results through athletic training that you don't normally get with a fitness program. With P90X2, there are two separate PAP workouts including PAP Lower and PAP Upper. If you are looking to find out what PAP (Post Activation Potentiation) means, keep reading and you'll find out (it is INCREDIBLE!).
Today in P90X2 PAP Lower, I literally FLOODED my house with sweat!! It's time to kick off the training wheels and launch into Professional Pro-Athlete Performance, my friends!!
How PAP works in P90X2 is by completing two distinguished Complexes. A complex consists of four different moves that are repeating for 4 rounds! Needless to say, at the end of this thing you will basically be saying: "WHEW THAT WAS CRAZY!!!"
The moves include:
Strength/Balance Move
Explosive power move
Fast Twitch move
Isometric move
- Does P90X2 PAP Actually Work?
Dr. Marcus Elliott mentions that there are muscles that are asleep when we do certain moves. Therefore, by introducing a strength move before an explosive move, you then ACTIVATE the muscles which allows you to dig deeper and provide an incredible move.
I found this to be 100% true once I encountered the Split Squat Jump! This is basically Mary Katherine Lunges on crack, as Tony calls it. I never have been very good at those lunges, but once I activated, I was able to have explosive results, dig deep, and feel like a champ with the Split Squat Jump move!!!
I must warn everyone that I highly suggest that you EAT ENOUGH CALORIES!!! Don't let yourself get caught with the poor decisions that I have made when I originally started P90X and P90X2. I thought that if I didn't eat a whole lot, I would continue to lose weight BUT THIS IS NOT THE CASE!! Seriously, think about it...the more fit you get, the better you become at burning calories, simply because your metabolism increases. If you are burning more calories and not fueling your body with the right nutrition, you then fall victim to a slowed metabolism. What does that mean? Simply put, you will have a difficult time getting those ripped abs that you want, because your metabolism is slooowww.
Keep doing amazing things out there, and I hope you enjoyed my review on PAP Lower with P90X2.
Bob Sharpe
Health and Fitness Guru
http://www.sharpefit.com
bob
The Garmin 110 is an ideal entry-level GPS watch for keeping track of one's training, exercise progress and goals. It is an outstanding watch for both training and racing. The Garmin Forerunner 110 has fewer features compared to the Forerunner 410 and 610 with a much smaller price tag as well. It is designed for running, so it's settings are simple which makes the product very user friendly.
Customers overall feedback indicate the Garmin Forerunner 110 is the best GPS watch for runners for the following reasons:
1. It fits snugly on your wrist even for individuals with a smallish wrist
2. Unlike the Forerunner 405, the 110 looks and feels like a regular watch, so you can wear it as an everyday watch.
3. The display screen is bigger on the 110 compared to other models like 405. So you can glance at the watch on the run and get all the information you need.
4. The GPS is accurate and it finds satellites quickly thanks to the HotFix satellite prediction technology.
5. Once the Garmin Forerunner finds satellites, it locks on to the satellites even under tree cover and tall buildings.
6. There is a longer battery life.
7. A fantastic aspect of this model is that it is compatible with heart rate monitors, so you can train in the targeted heart rate zone without stopping and count your pulse manually. It displays heart rate in beats each minute. You can also track the amount of calories burnt during your training session when combining the heart rate monitor with the Forerunner 110 model.
Despite the feature trimming, the Garmin Forerunner 110 provides all the information a runner needs such as distance, time, current heart rate, pace for the current mile and history of the entire training session when you finish your run.
Overall, the Garmin Forerunner 110 GPS Watch Reviews on Amazon.com rates this model favorably. The average score is 4 out of 5 starts. 94 customers out of 176 rated it 5 stars and 39 customers rated it 4 starts. As expected, there are not all pros, there are always cons as well. It does not matter how good a product is, it is not going to suit every one. However in this instance, complaints were from "serious runners" who wanted to track interval training and the Forerunner 410 and 610 would be the right models for interval training tracking.
To avoid disappointment and ensure you make the right buying decision go to GPS Watch Reviews Center to read more comprehensive , Garmin 210 Review and reviews on other Forerunner models.
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Visual Impact for Women is definitely my pick for a woman's workout. If you are looking for a program designed to help you get in shape while maintaining a feminine look, this is the best one out there.
In this Visual Impact For Women Review you will be able to see the table of contents and I'll give you my opinion of the workout.
If you have doubts or questions about this program, that is common. Before ordering the workout, I had questions like:
What Is Visual Impact For Women?
Is Visual Impact For Women a scam?
Does Visual Impact For Women work?
Is it worth the $47?
Where can I buy Visual Impact For Women?
Let me assure you, this is a real workout and it is not a scam. The author, Rusty Moore, has been in the fitness industry for many years and has developed unique methods to getting lean and slim. He started out helping guys get the "Hollywood" look and then shifted his focus towards helping women.
If you'd like to watch it, there is a video from Rusty Moore talking about the program and his take on how women should be working out to get slim and feminine.
Visual Impact For Women is a "workout for the slim and feminine physique." If you are interested in becoming a bodybuilder, this program is not for you. Instead of building "ripped" or big muscles, this workout program is built on the concept that women should look like women.
With this in mind, you will not get manly after following these routines. These workouts will help you to slim down and maintain a feminine physique. There is even a chapter devoted to losing muscle mass for those who need to do so.
Another chapter that I really think you will like is the one about dieting for an event. This approach helps you lose a lot of fat quick... plus you look extra lean because you will lose a lot of water weight as well.
Really, there are many great chapters in this book. Below I'll give you a list of each of the chapters in both the main manual and in the additional book, Fat Torching Cardio.
Table Of Contents
Main Manual
Finally Someone is Listening!
Myth Busting
Is Cardio Really "Dead"?
High-Rep Training
Low-Rep Training
Training to Failure
Free Weights, Machines, and Body Weight Training
Yoga
Adding Muscle to Burn More Body Fat?
Dieting Challenges for Women
Dieting Strategies in Detail
Dieting for an Event
A Flat-Out Effective Cardio Workout
How to Customize Your Routines
The "Go-To 2 Day Split" - Gym Routine
The "3 Days Per Week" - Gym Routine
Setting Up a Simple & Effective Home Gym
The "Go-To 2 Day Split" - Home Routine
The "3 Days Per Week" - Home Routine
How to Lose Muscle Mass on Purpose
Final Thoughts
In addition to the main manual, the Visual Impact For Women program comes with a separate e-book entitled Fat Torching Cardio. As you will see by skimming the table of contents, this cardio book covers many different techniques for burning fat.
Fat Torching Cardio
Fat Torching Cardio
Introduction
Steady State Cardio
Increasing Aerobic Capacity
High Intensity Intervals Level 1
High Intensity Intervals Level 2
Increasing Aerobic Capacity (Intermediate)
One Step Back Steady State Cardio
High Intensity Intervals Level 3
High Intensity Intervals Level 4
Hybrid Cardio Level 1
Hybrid Cardio Level 2
Hybrid Cardio Level 3
The Kitchen Sink!
Final Thoughts and Tip
My Final Thoughts
All in all, this is a very good workout and I think that most women are looking for this kind of program. The pricing is very fair as well. When you consider that one hour with a personal trainer would cost you at least $50 (usually more), the price tag of $47 is very good. I believe that you will learn more from this program than by spending one hour with a personal trainer.
CHECK THIS OUT: Rusty Moore also has a new cardio book out called Visual Impact Cardio. You can read a full outline of the program or check it out here at http://visualimpactcardio.net
Article Source:http://EzineArticles.com/?expert
In this Visual Impact Muscle Building Review you will see a glimpse of the program as well as hear my thoughts on it.
Overall, Visual Impact is a good workout and I was surprised with how in-depth it was. If you are like me and have your reservations, I completely understand.
Before I ordered this workout I had some questions like:
What is the Visual Impact Muscle Building Workout?
Does Visual Impact Muscle Building work?
Is Visual Impact a scam, or is it the real deal?
Is Visual Impact Muscle Building worth it?
Where do I buy Visual Impact Muscle Building?
First of all, this is a real workout program put together by a real fitness expert, Rusty Moore.
Before we continue, there are some that may not want to get this program though. This workout program is not designed to build a ton of muscle. If you want to be a "big dog" or a super big guy, this really is n0t the program for you.
Visual Impact Muscle Building is designed to build a good amount of muscle at first. From there you move into focusing 100% on making the muscle toned and ripped.
The Phases
Visual Impact is separated out into three different phases with a bonus phase at the end for getting ripped.
Each phase is designed to last for 2 months but you can adjust that if you need. I used phase 1 for only a month and then moved onto the rest of the workout. If you have a lot of muscle to gain then you can stay in phase 1 as long as you don't gain too much fat in the process. I have a feeling that after two months of phase 1 you will be more than satisfied with the amount of muscle you gain.
Phase I - This stage is all about sarcoplasmic hypertrophy. This is the type of muscle growth that ads the most amount size but with the least amount of muscle definition.
Phase II - Although phase 3 is where you see the big transformation happen, this is probably my favorite. In this stage you are bridging the gap between building large muscles and building defined muscles. Rusty calls this his hybrid muscle building phase.
Phase III - As mentioned, this is where it all comes together. In this phase you won't be gaining anymore size, but you will start to get lean and toned. With a serious shift in the workout you will be losing any fat and creating sharp and dense muscles.
Bonus Phase - At the end of all of the phases you have the option of going through the bonus phase. In case you haven't read about it online, it's called the shrink wrap effect. The name eludes to the condition of your skin as it gets shrink wrapped around your muscles. If you've ever had difficulty getting ripped, this will help you blast past any previous plateaus.
Table of Contents
Below are all of the chapters in Visual Impact. You don't really need to read all of them but they're there for you to look over. The meat of the program is found in the chapters containing the actual phases with the workouts.
The Meat-Head Movement is Strong.
Concentrating on "The Big 3"?
The 2 Main Types of Muscle Growth
"Cumulative Fatigue"
A High Volume of Sets and Reps
Hybrid Muscle Building
How Much Muscle Can You Gain?
Eating for Muscle Gains
Only Proven Muscle Building Supplement
Setting Up Your Workout Routine
Phase I - Sarcoplasmic Hypertrophy
Phase II - Increase Muscle and Density
Phase III - Max Density and Definition
Bonus Phase - Shrink Wrap Your Muscles
Building Mass on Upper Body Only
Final Thoughts
Questions and Answers
Why did Rusty create such an in-depth workout manual for Visual Impact Muscle Building?
"Give a man a fish and he will eat for a day. Teach a man to fish and he will eat for a lifetime." I am sure you have heard this saying, and it is overused, but this is my philosophy when it comes to training."
Some Final Thoughts
Visual Impact Muscle Building is currently my favorite workout program. If you are looking to get lean, toned and ripped then this is a very good program to follow. If your aim is to be really big, this is definitely not the system for you.
I've tried many different workouts in the past and this is the one that I was finally able to get the kind of results I wanted.
CHECK THIS OUT: Rusty Moore also has a weight lifting workout for women that I review, so I strongly recommend that you check that out as well. If you are looking more for a weight loss specific workout then I would recommend Rusty's cardio program: click here to see results.
Article Source:http://EzineArticles.com/?expert
Whole Body Vibration exercise is becoming a popular method of training, and for good reason, not only can vibration training work your muscles in a way that conventional training cannot, but also using a vibration machine has numerous proven therapeutic benefits too.
As more and more companies appear on the market each week, most giving conflicting information, it becomes difficult for consumers to know who to believe. In this article I hope to share some basic information backed by evidence as a guide for consumers when purchasing a Whole Body Vibration machine.
The first thing you need to understand before buying a vibration machine, is that there are basically just two types of vibration machines available, pivotal and vertical. A pivotal vibration plate vibrates from a centre axis in a see-saw like action. A vertical vibration plate vibrates straight up and down in a jack hammer like action. Both machines have proven benefits, and there is very little, if any, evidence to suggest one method is better than the other. As a consumer you will find marketers will tell you one method is better than the other, if you find this, ask for evidence and don't take just their word for it. Personally I prefer pivotal vibration, with vertical vibration I feel there is too much unwanted vibration in the head, however I know others that prefer vertical vibration. I always suggest trying both methods first and see what you prefer. Pivotal platforms are sometimes referred to as oscillating platforms, as vertical platforms are sometimes referred to as lineal platforms.
Both platform types can have two variables that can be adjusted to produce different vibratory effects. The two variables of a vibration platform are,
1. Amplitude (vertical displacement)
2. Frequency (platform speed)
By adjusting either of these two variables we also change things such as, the number of times per second our muscles contract, the amount G force exerted on our body, the degree of difficulty in stabilising, the flow of blood through our body etc. Research and common sense tell us that different frequencies will have different effects on our body. Depending on what effects you are hoping to benefit from, will determine what frequency you should run your machine.
Next it is important to understand the recommended, researched, and safe variables when using each type of vibration platform.
For pivotal vibration the frequency range should be between 1 and 30Hz, the amplitude range should be no greater than 6.5mm (13mm maximum displacement).
For vertical vibration the frequency range should be between 25 and 50Hz, the amplitude range should be no greater than 3mm (6mm maximum displacement).
If you find a platform that has listed specifications outside of this range, chances are the specifications are incorrect, or the machine could likely produce harmful effects.
Today the biggest threat to consumers appears to be coming from the pivotal machine market. For this reason, and for the fact that I prefer a pivotal unit, I will now discuss pivotal machines only.
When purchasing a pivotal vibration machine, you should always ensure the platform has a full range of frequency, many machines being sold on the market today only reach frequencies below 20Hz. Such machines often make claims based on research that was performed on frequencies beyond the limits of their machine. Below is just a small sample of extracts from studies on a pivotal unit, indicating the frequency that was used.
The frequency of the vibrations used in this study was set at 26Hz
Adaptive responses of human skeletal muscle to vibration exposure.
In a parallel experiment (Bosco et al. in press) it has been noted that during vibration at 30 Hz the EMG signal of the biceps brachii muscle reached its greatest activity, thus this frequency was chosen in the present study
Influence of vibration on mechanical power and electromyogram activity in human arm flexor muscles.
The treatment group underwent whole body vibrations at a frequency of 26 Hz
New trends in science: The use of vibrations for enhancing performance
Objective: To test whether training on a high-frequency (28Hz) vibrating platform improves muscle power and bone characteristics in postmenopausal women.
Conclusion: Reflex muscular contractions induced by vibration training improve muscle power in postmenopausal women.
High-Frequency Vibration Training Increases Muscle Power in Postmenopausal Women
The whole vibration stimulus from the sole of the left and right feet was 3 minutes one time (shake frequency 25Hz) X 3 sets with a set interval was 10 minutes
Effect of Whole Body Vibration Stimulus and Voluntary Contraction on Motoneuron Pool
Vibration frequency was gradually increased during the first minute from 0 to 26 Hz and maintained at that frequency for the remaining five minutes.
Acute Effects of Whole-Body Vibration on Lower Body Flexibility and Strength
Vibration was with an amplitude a
This short review will look at the 'Brazilian Butt Lift Workout' and will discuss how easy it is to follow and, insofar as is possible, whether it works.
Just as in fashion, things come and go, and the same is true for exercise regimes that pop up every now and then, some are little more than 'fads' that disappear faster than they arrived and others stick around and become 'currency' in the exercise world.
One such recent phenomenon is the 'Brazilian Butt Lift Workout' a series of short exercises aimed at creating a sculpted rear, consisting of a series of five routines that, in total take around ten-minutes and which, surprise, surprise are focused on the buttocks. Designed by a Brazilian, this regime does what it says on the box and really is a tone-up exercise rather than a full body workout - the bonus being that it can be done at home, in the gym, or even in the office if you have the space and privacy available.
The five routines are all pretty much self-explanatory and can be found in graphic form on many of the web sites that purport to follow the program. It consists of five self-contained routines, each of which exercises the 'butt' and which stretch the body; the plié, touchdown, explosive lunge, single-leg squat with a towel and a squat with 'kick-back'. This review isn't designed to take you through the detail of each element so suffice it to say that there are many DVDs out there and available online - go take a look for yourself. However, for a ten-minute workout it isn't too strenuous and could easily be combined with others designed to give you a full aerobic session.
Suffice it to say that before I took the plunge and gave it a go myself, I did a bit of surfing to check out what others are saying and, to be honest, most are positive, some glowing and others 'yeah, so what!'
Any new regimen is aimed at getting the body working and whilst this one came with all the attendant aches and pains of working out muscles that haven't stretched for many a month, it wasn't too hard on this aged old frame.
It's worth following the routines properly as that is the way that Carvalho designed them to be used - as someone who looks at a lot of Butts, he ought to know. Each one of the five routines stretches and firms the gluteus maximus for around a minute on one side of the body and then switches to the other side ensuring that you don't have a lop-sided butt. The only one that gave me difficulty was the 'towel' and perhaps that was my fault - it's not an exercise for a carpeted area!
Does the 'Brazilian Butt Lift Workout' work? Well, only time will tell but I'm already feeling something 'down there', hopefully I'll be getting some admiring glances too.
If you are looking for an amazing workout to shape your butt for a tighter sexier butt and thigh take a look at Brazilian Butt Lift Workout reviews to read honest and insightful reviews.
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