One for the Ladies.

Inspiration for the ladies!

I know some of them are a little too bulky for your liking, but just like how I get motivated by the male bodybuilders, I definitely don't want to be their size.

It's the motivation and dedication I see from them, their hard work and results that in turn makes me want to achieve half of what they are.

I think that this one of the better female body building videos I've come across, so enjoy!


Till the next post!

Legs and Core, Don't Neglect Them!

Legs
Benefits of doing legs:
for upper body growth (works the whole body/ allows it to grow proportionately as your upper body can't grow bigger if your base is small),
fat burn/metabolism increase, stability, explosiveness,
increase muscle growth hormones throughout the entire body (anabolic)

Leg exercises: squats, lunges or split squats(walking/stationary), deadlifts, leg extension, lying leg curls, calf raises(seated/standing)

a sample leg routine:

Barbell Squats

(Variations: Dumbbell Squats, Front Barbell Squats)

Leg Extension Machine

Both the above exercises targets the thighs, also know as quadriceps
another good exercise is the leg press machine.
Squats also help with the gluteus, also known as the butt muscles, allowing you to build a firmer buttock.

Deadlifts

(Variations: Stiff-leg deadlifts, Romanian deadlifts)

A

B

Lying Hamstring Curls

(Variations: Seated Hamstring Curls)


The above two exercises works the hamstrings.
While deadlifts hits the hamstrings,
 it also emphasises a lot on the lower back and core to keep the body flexed and stable.

Standing Calf/Calves Raise

Do 3-4 sets of each exercise, 15-20 reps with no more than 2mins rest between sets.
Feel free to rearrange the order each session or vary the exercises/reps/weights.

Core

Benefits of doing core:
stability, strength, it's the centre of all our movements/center of gravity, prevent injuries (lower back, spine, pelvis, shoulders) with strong core muscles.

Core exercises: planks, deadlifts, squats, mountain climbers, crunch/reverse crunch, tucked L-seat/L-seat, tucked lever, oblique twists

a sample core routine:
         

          Start with

• Planks - 60 to 90secs

Side planks - 60 to 90secs for each side



         Do this

• Crunches - 15 reps
• Mountain Climbers - 20 secs
• Reverse Crunch - 15 reps
• Mountain Climbers - 20 secs
• Oblique twists/bicycle crunches - 20 reps(10 reps each side)
  Repeat 3 times as a circuit with 90-120secs rest.
  
  
  End off with
• Planks - 60 to 90secs
• Side planks - 60 to 90secs for each side

Mountain Climbers

Side Plank

Reverse Crunches

as always remember that these are all just template workouts, you can alter them according to what works best for you :)


















Girl power!  :)

Special mention to Val! who requested a post on core and legs routine.



Till the next post!

One for the Ladies.

Watching her video, I felt that she summarised really well the various aspects of keeping fit for the ladies.
I know many girls don't want to lift weights because they are afraid to become bulky. However, contrary to that belief, women don't bulk or build muscles like guys(you can if you want to but it'll take way more effort). In fact, lifting weights can actually help lose those fats all ladies complain about. It isn't all about cardio or running on the treadmill, especially so in Singapore where you see the ladies at the gym and all they do is run on the treadmill or cycle on the stationary bicycle.

Trust me ladies, pick up the weights the next time you go to the gym and leave your treadmill runs for after the weights workout. You'll see better results in lesser time as compared to the hours spent on those cardio machines. :)

Not too sure what's your goal body, girls, but here's one that'll hopefully be motivational to you  :)


Till the next post!