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Why Do Girls Always go to the Gym? | Gym For Women

Gym is the gymnasium and gymnastic services.
Gym workouts  are " Simple Cardio and Weight-Lifting Plans " to maximize time! How to use every section of the gym for a great workout.

How To Exercise in a Gym: For Women


4 minute Qexercise and weight loss centers for girls with locations worldwide. Includes program data and list for women on diplomacy gymnasium Centers area unit a ladies solely gymnasium or mixed.

For all of you fitness gurus out there, we have a tendency to all recognize there's that one lady WHO you mostly see at the gymnasium – the one you can not facilitate however notice. whether or not her hair magnificently bounces on the treadmill, or she invariably appear to stretch in your line of sight, she invariably gets away before you'll begin the spoken language. sadly, the gymnasium is one cruel world for love.

What Is The Best Home Gym Workout?

Sometimes a home gym is all you need for your fitness goals. Some free weights and basic workout equipment can be enough for amazing results.

What is the best home gym workout?

Do you think one would achieve better results from using equipment at home or at the gym?
What are some accessories and/or pieces of workout equipment that are often overlooked when setting up a home gym?
How much can a person expect to spend on a functional home gym?
Bonus Question: If you could only have 1 piece of workout equipment (not including free weights, bench, etc.) what would it be? Why?
Show off your knowledge to the world

GYM Workout and Exercise

What Is The Best Home Gym Workout? Be Specific

There are two major parts to a good workout:
  1. Aerobic Training - requires an elevation of the heart-rate for an extended period of time (aids in the reduction of body fat)
  2. Strength Training - requires the use of weights or one's own body weight to apply stress on the muscles for eventual muscle growth and strength gains
The "At Home Workout" incorporates these two together for a high calorie consumption (for losing that little gut), and for monumental increases in strength while requiring almost no equipment!
A key point to make is that if your home gym looks anything like mine ... meaning you have nothing more than a pull-up bar, some dumbbells and a bit of floor space, this is definitely the workout for you! You'll get an excellent burn; give it a try.

At Home Workout

Rule #1 about this workout - Keep in mind the muscle you are focusing on. This will allow you to achieve a much greater contraction and will thus be getting more muscle breakdown for eventual muscle growth.

Warm-Up:

  • Dynamic Stretches
  • Short session of cardio (Jogging, or jumping rope. Your choice.)

Workout:

  • Pushups:
    • Requirement: none
      • 2x15 reps (Neutral/ shoulder width apart hand position)
      • 1x15 reps (Wide hand position)
      • 1x15 reps (Close together hand position)
      Focus muscle: Pectorals
        If you are a beginner, there is no shame in doing push-ups with your knees on the ground rather than your feet. All that really matters is that you're feeling the burn.
  • Air Bike:
    • Requirement: A small weight plate or medicine ball (bowling ball or a small child will suffice too)
      • 3x15 reps
      Focus muscle: Abs and obliques
  • Cross Body Hammer Curls:
    • Requirement: dumbbells
      • 3x10 reps
      Focus muscle: biceps
      • I like this exercise because it doubles for a forearm workout as well.
  • Pull-ups:
    • Requirement: A pull-up bar or something to hang from (deck, basement support, etc.)
      • 2x10 reps
      Focus muscle: Lats (back)
  • Bench Dips:
    • Requirement: Two benches or two chairs
      • 2x15 reps
      Focus muscle: Triceps
      • Depending on the condition of your triceps from the push-ups, the legs can be used to aid more or less to complete the sets.
  • Dumbbell Squats:
    • Requirement: dumbbells
      • 3x20 reps
      • Try to create the maximum amount of contraction in the legs as possible
      Focus muscle: Quads and calves
  • Flutter Kicks:
    • Requirement: a floor (can be also done on a bench or bed)
      • 3x15 reps
      Focus muscle: Hamstrings and Glutes
  • Dumbbell Calf Raises:
    • Requirement: dumbbells
      • 3x20 reps
      Focus Muscle: Calves
  • Crunches:
    • Requirement: none (or a medicine ball for weighted crunches)
      • 3x15 reps
      Focus Muscle: Abs
  • Chin-Ups:
    • Requirement: A pull-up bar
      • 2x10 reps
      Focus Muscle: Biceps
  • Dumbbell Lunges:
    • Requirement: dumbbells
      • 3x10 reps
      Focus muscle: Hamstrings and Quads
  • Cool Down:
    • Low to moderate intensity cardio (Depending on your fitness level, the duration of this can vary). Remember that this is the ideal time for fat-burning, so do at least 15 minutes if possible.
    • The order of these exercises is specifically set up to allow low rest intervals between sets. The exercises that use the same muscle groups are spaced for that reason.

Equipment OF GYM

Do You Think One Would Achieve Better Results From Using Equipment At Home Or At The Gym?

Overall it is hard to achieve the same results from using the equipment at home, especially if you have a limited amount of equipment lying around. The gym definitely has a wide the variety of pieces of equipment that would definitely not be found in most homes.
The gym also has so many separate pieces of equipment that can isolate different muscles and even specific parts of those muscles. For example look at the cable machines, there are literally hundreds of exercises that can be done using those that couldn't possibly be mimicked at home.
That isn't to say that an excellent workout isn't possible at home, because it is. This is obvious because one is shown above. But if that workout is the only one you do, you could be lacking strength and conditioning in other body parts that are hard to isolate at home.
Overall, it is possible to get an excellent workout at home on occasion but there is no replacement for a good old fashioned gym in the quest for an awesome body.

Accessories For GYM

What Are Some Accessories And/Or Pieces Of Workout Equipment That Are Often Overlooked When Setting Up A Home Gym?

One of the most versatile pieces of equipment that is often overlooked when making a home gym would be a nice upright abs rack. It seems odd that you can ask any guy what body part they would most like to have completely ripped and muscular and they will say abs, but when you look at their home gym all they have is a barbell set.
Now sure they can get an excellent set of legs, pecs, arms and back with that, but what they really want is ABS! That being said ... if you want to have that ripped set of abs, don't overlook the pieces of equipment that are actually going to set you in the right direction of your actual goals! (Upright abs rack and ankle weights should do the trick!)
Expense How Much Can A Person Expect To Spend On A Functional Home Gym?

This entirely depends on your specific needs. If you wish to recreate a couple times per week, then all you need is few sets of dumbbells, say: 10, 15 and 20 kg. Bench and barbell with about 100 kg of various plates like: 2x20 kg, 4x10 kg and 4x5 kg. I believe you can get this between $200-to-500 for all your basic recreation needs.
Bonus Question If You Could Only Have One Piece Of Workout Equipment (Not Including Free Weights, Bench, Etc.) What Would It Be? Why?
Workout What Is The Best Home Gym Workout? Be Specific.

The best home gym workout is one that is able to incorporate the equipment you have, however limited, in a way that allows you to get a workout comparable to those who train in gyms. It's basically a matter of making the most of what you have.
Now, we will take each muscle group one by one and lay out a variety of exercises you can do at home which will allow for the best home gym workouts without the worry of requiring equipment that could only be found in large gyms.
Legs:
    Squats are probably the best exercise you can do for the quads, but if you're working out at home then you will find it difficult to do this exercise. As I mentioned above, it is not advisable to hoist a bar over your head and start squatting. This is an easy way to incur a serious injury. Lunges provide the best alternative to squats as they can safely and effectively stimulate the quads as well as the hamstrings secondarily. When working out at home, they should always be done with dumbbells and not a barbell.
    There are two options for performing lunges, both of which are greatly effective. In the space where you have your home gym set up you can simply perform stationary lunges, either working one leg at a time or alternating legs between each lunge.
    The second option will require that you have some extra space such as a driveway or a backyard with level ground. Here you can do the walking lunge, alternating each leg and moving forward down the driveway or through the backyard. This lunging method is particularly effective, and if done properly, will leave your legs burning as much as heavy squatting.
    When it comes to the hamstrings, you have at your disposal a effective exercise that requires the minimum amount of equipment: the stiff-legged deadlift (SLDL).
    All that is required is a pair of dumbbells and just a small area to work with. Don't use too much weight with this exercise. If it is done improperly it can result in injury to the lower back. Choose a weight that you can complete for at least 12 reps.
    In order to put more focus on the hamstring and reduce lower back involvement, do not lock your knees. Despite the name, there should be a slight bend in the knees. As you lower the weight slowly down below your knees, keep your glutes tense. Lift the weight up slowly and do not lock out at the top of the movement.

Calves:
    Without the equipment you find in gyms, working the calves can be slightly more difficult than most other muscle groups. The calves can often be worked with a heavy load because they are used so frequently in daily activities such as walking.
    Since you likely don't have a machine and hundreds of pounds of weight you will need to improvise in order to get an effective calf workout.
    The best way to do this is to perform one-legged calf raises with heavy dumbbells. You may need to lean against a wall to keep from losing your balance. Standing on one leg and lifting up on your toes with heavy dumbbells can be tricky. The support of a wall can help you keep your balance while handling an intense work load.

Chest:
    If you do not have a spotter on hand, I recommend you forego barbell bench presses and use heavy dumbbells for presses. This way if the weight becomes too heavy you can drop the dumbbells to the side. If a barbell becomes too heavy, it is a much greater problem.
    With dumbbells and a bench you can perform heavy presses as well as flyes, which serve as a great finishing movement for the chest. Another chest exercise that many people have unfortunately disregarded is the basic push-up. As simple as it is, this is a great exercise to follow up with after presses. Do one set to failure after presses in order to make sure you have fully stimulated the chest

Biceps:
    This muscle group can be easily be worked with very little equipment. There are so many exercises that can be used, you are virtually unlimited. Barbell curls, alternating dumbbell curls, hammer curls, concentration curls, and reverse curls are a few basic bicep exercises that can be done with nothing more than a dumbbell and a barbell.

Triceps:
    Although there may not be as many exercises available to the home trainer as biceps, there is still a sufficient number of tricep exercises to keep this muscle group stimulated.
    Lying tricep extensions, also known as skull crushers, can be done with a barbell and a bench. However, whenever you are lying on a bench with a barbell, you should make sure you use a weight that is completely controllable.
    Don't try to go too heavy on these or you risk the chance of reaching failure and being unable to get the barbell under control. A great alternative is to use two dumbbells instead of a barbell.
    In addition to lying triceps extensions, you can perform triceps kickbacks and overhead triceps extensions with dumbbells. If you work triceps with chest then close-grip pushups are a great alternative to close-grip bench presses which are not recommended for anyone training at home without a spotter.


Shoulders:
    Shoulders are another exercise that can be worked with minimal equipment. Like biceps, practically everything you need can be found in your home gym. Arnold presses, barbell military presses (with a controllable weight), and side lateral raises are some of the most effective shoulder exercises which can all be done at home.
Workout
Here is a sample plan anyone starting out in a home gym environment can follow:
The workout is split in three non-consecutive days, working the whole body on each workout.
  • Arnold press - 3 sets, 15 reps/set
    Equipment required: two dumbbells.
    • *this must be the greatest exercises for shoulders. Every movement using a lot of twist is working a full range for that muscle group and this is the exercise to do for your front and side delts.
  • Push-ups - 3 sets, 15 reps/set
    Equipment required: floor, or a bed and two chairs.
    • *Nothing but your body weight, smooth constant moves, not too slow, not too fast. Intensity of the exercise can be increased by elevating the legs on a chair or sofa, or by placing hands on two chairs and allowing your torso to dip lower between chairs.
      It's great for chest, shoulders, triceps and the whole body! Instead of holding your weight on your toes, you can lower the intensity by resting it on your knees.
  • Chair dips - 3 sets, 15 reps/set
    Equipment required: Two chairs and a bed.
    • *Instead of using the bench, you can use the chair and lift your legs on another chair or a sofa and pump the triceps. This is excellent exercise for triceps, shoulders and chest. Just the thing you need to fully finish those parts of your body after push-ups. By straightening/bending the knees you can increase the intensity of the exercise. This can also be done by taking narrower/ wider grip.
  • Alternate dumbbell curls - 3 sets, 15 reps/set
    Equipment required: A chair and a set of dumbbells.
    • *Also should done by twisting the forehand; it's a great workout for biceps and forearm.
  • Wide-grip pull-ups - 3 sets, 5-15 reps/set
    Equipment required: Pull-up rack, or just something you can grab on and pull yourself up.
    • *Why I give such a wide range of reps. Simply because not everyone can actually do so many reps. I believe everyone should start with wide-grip, even assisted if needed. This is the numero uno exercise for your lats.
  • Squats - 3 sets, 30reps/set
    Equipment required: Floor or barbell/dumbbells.
    • *Yes, squats! Probably the best exercise for your body ever. Even if it is done with bodyweight only it can be a killer exercise. Just use smooth medium speed motion and go down deep enough for quads to become parallel to the floor. Why so many reps? Well I believe you should use more repetitions for the squats because of the size of this muscle.
      The whole idea behind muscle building and toning is blood flow. More repetitions more blood flow, and legs can receive a lot of blood flow. For added intensity you can lift yourself on toes after each squat to work on those stubborn calf muscles.
  • Lunge - 3 sets, 15 reps/set
    Equipment required: Floor, backyard or dumbbells.
    • *Really great workout for hamstrings and glutes. Executed with body weight or with dumbbells for added intensity. Another interesting version of this exercise can be done in your backyard, "giant steps" just do the same lunge movement but walk the desired distance. Neighborhood will probably laugh in the beginning, but not for long!
  • Crunches - 3 sets, 20-30 reps/set
    Equipment required: Floor pad, or just floor.
    • *The very basic exercise for upper abdominal region, and one of them most effective ones.
  • Lying leg raises - 3 sets, 20-30 reps/set
    Equipment required: Floor pad and or someone to push your legs.
    • *Great exercise for working the lower abs, you can add intensity by having someone push your legs, or by holding a dumbbell between your feet.

How to Motivate and inspire Yourself to Go to the Gym

If you’re something like Maine figuring out causes you to feel energized and clear-minded, however truly gathering enough motivation to travel is troublesome. whereas it isn’t thus unhealthy within the summer months, I realize it extraordinarily troublesome to form it to the athletic facility on cold winter mornings after I grasp it’s well below zero outside.
When I manage to tug myself to the athletic facility within the evenings I typically feel exhausted from work, and a lot of usually than not I’d rather simply head home, watch some TV and attend bed.
When I don’t physical exertion although, I forever regret it. Here are some tips I’ve found that keep me actuated.

1. take away invisible barriers

As i discussed, it is troublesome to tug yourself out of bed and attend the athletic facility on cold winter mornings. One reason for this is often that weather makes obtaining out of bed unpleasant, making AN invisible barrier that forestalls you from progressing to the athletic facility.
Identify the series of steps needed to urge you to the athletic facility and consistently take away the barriers for accomplishing them one at a time. as an example, if obtaining out of bed is troublesome attributable to the cold, lay out your athletic facility garments the night before thus you'll be able to bundle up without delay and create obtaining out of the house less painful. as an alternative you'll be able to attempt a Teasmaid or low grandfather clock.
If you furthermore may have to be compelled to bring a lunch with you, confirm to pack it the night before likewise thus you don’t need to pay time brooding about what you’ll dine in the morning. Finding easy ways that to get rid of invisible barriers will create it so much easier to urge to the athletic facility on a daily basis.

2. Get a athletic facility sidekick

When I initial joined the athletic facility, I signed up at an equivalent time as my brother. we tend to each joined for a amount of 3 months (the minimum membership length at our native gym) and would meet one another most days once work.
This figured out well. we tend to seldom lost each day, for the most part as a result of we tend to enjoyed every other’s company and saw it as a chance to talk. however once the initial 3 months my brother didn’t renew his membership, that sadly left Maine while not a athletic facility sidekick. That’s after I got lazy.
To regain my motivation I convinced an admirer to sign on and (almost instantly) I couldn’t wait to urge started once more. A athletic facility sidekick not solely makes the workouts a lot of fun, however additionally keeps you responsible.

3. be a part of a athletic facility you wish

The athletic facility I originally joined was fantastic. It had innumerable instrumentality, a natatorium, vapour bath and was typically a pleasant place to be. Not astonishingly, it absolutely was quite valuable.
To save cash i made a decision to allow another athletic facility an endeavor. it absolutely was around 0.5 the value, however offered less instrumentality and didn’t have a natatorium. i really like to swim, however i assumed the dearth of a natatorium was alittle sacrifice considering the large savings.
I unloved not having access to a pool. I additionally unloved the dearth of air con, the locker shortage and also the broken showers. it absolutely was an area I didn’t wish to be and therefore, i ended going.
Ironically, even the low value of the athletic facility remittent my motivation any. With the dearer athletic facility I felt I had to travel, otherwise I’d be throwing cash away monthly. My new athletic facility was thus low cost I didn’t very care. Of course, this meant i used to be throwing cash away too.
It’s worthwhile to affix a athletic facility you really like which offers the facilities you wish if it keeps you actuated to travel, notwithstanding it’s slightly a lot of expensive than the alternatives.

4. Track your progress

Nothing kills motivation like aiming to the athletic facility for months on finish and feeling as if you’re obtaining obscurity. area unit|likelihood is that|likelihood is|chances are high that} that you simply are creating progress, however it is troublesome to note if the method is gradual. this is often why following is thus vital.
Keep track of your progress by consideration yourself at the top of every week and keeping a record. i exploit a free on-line following tool like MyFitnessPal for this because it makes the method abundant easier. It additionally plots your weight on a graph which provides you a visible illustration of your progress over time. you'll be able to additionally get a local area network Withings scale or Fitbit Aria.
It’s smart to trace and live your body fat proportion too. this permits you to form positive that you’re losing fat instead of muscle.

5. Don’t set overly-ambitious goals

When I joined the athletic facility, my goal was to urge a six pack. i assumed I may try this in 2-3 months, however shortly noticed this was AN overly-ambitious goal. By the top of these 3 months i used to be obscurity close to reaching my goal. This created Maine discouraged and that i lost motivation to stay aiming to the athletic facility.
It’s vital to line goals, however you wish to form positive that they’re accomplishable and not overly-ambitious. If you set AN accomplishable goal you’ll feel a large sense of accomplishment after you reach it, which is able to have a positive impact on your motivation.
Set yourself another accomplishable goal after you reach your initial target, thus you’re forever operating toward one thing.

6. Reward yourself

For those who wish to exercise, this enjoyment offers enough motivation in itself to really attend the athletic facility. For those who don’t wish to exercise it will feel as if you’re setting up lots of effort while not a transparent reward, and it is laborious to remain actuated.

One way to combat this is often by giving yourself a gift for frequently visiting the athletic facility. It can be as easy as some time constant to yourself once every physical exertion or alittle indulgence at the top of the week if you reach your goal. Rewards reinforce habits, and once your athletic facility routine is habitual it won’t need possession.

Exercise is a necessary a part of your healthstyle, thus understanding what motivates you to hit the athletic facility is your key to success.

Photos For Girls on Gym








































How does one keep actuated to stay operating out?

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