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Bent Over Rows

Set up the bench at a 45° angle and lie chest down on it holding a dumbbell in every single hand, letting the weights hang down towards the floor. Row the weights up to your chest and squeeze your shoulder blades collectively, then decrease them once more. Make positive your chest stays in get in touch with with the bench all through so your torso remains in the correct position.

How To Perform A Bent Over Row

The Bent More than Row is employed to strengthen and create many muscles in the back. Which muscles are targeted depend on the type.

  • Squeeze your back muscles and hold for a short pause before lowering the bar back to the starting position.
  • Strength and power athletes can advantage by utilizing barbell rows for the reason that they can create carryover to competitors lifts.
  • Without having moving your torso, lift the bar to the middle part of your stomach with your elbows close to your physique and only working with your forearms to hold the weight.
  • Conversely, obtaining a muscular imbalance can potentially increase the possibilities of experiencing injury .

Pendlay Row

Resistance can be in the type of cost-free weights, weight machines, bodyweight or gravity. Bent-more than rows utilize absolutely free weights and gravity as resistance with movement. Certain workout routines, such as bent-over rows, operate a number of muscle groups, top to improved muscular strength and endurance. When combined with cardio coaching and suitable nutrition, a leaner, additional toned physique is the outcome.

In the bent over barbell row, the important action is shoulder joint extension. In this movement the arms remain in a vertical plane and move from a position in front of the body to a position alongside and behind the body. To permit the arm to rise above the level of the back, the scapulae slide in toward the spine through contraction of the rhomboids and middle trapezius. There is also some downward rotation of the scapular via contraction of the rhomboid and pectoralis minor.

An exceptional variation on the bent-over row is to sub out the barbell for a set of dumbbells. Obtaining two weights calls for a small extra coordination, and, additional importantly, stops you relying also a lot on the stronger side of your body for the whole row. Opting for dumbbells instead will assistance you balance out your strength on every single side. Start with the dumbbells just beneath your knees and enable your wrists to turn naturally for the duration of the movement.

As Well Heavy Of Weight

The barbell row is one particular of the most efficient exercises you can consist of in your back workout for thickness and width. Although rows are mostly a back exercising, they recruit the rest of your body as nicely-which is what makes them a will have to-have for any strength-training routine. The dumbbell bent-over row (demonstrated here by NYC-based trainer Rachel Mariotti) is just a single of lots of strategies to reap the advantages, but it could just be 1 of the most accessible. Keeping your physique in best posture as you progress by means of the movement demands not only back strength, but also glute and core strength.

If we’re trying to go all the way to failure, we can just retain doing reps until our chins stop reaching the bar (which tends to make sense for a lift named the chin-up). For instance, when comparing barbell rows against chin-ups, both are compound movements that function our abs or spinal erectors along with the muscles in our backs and biceps. No significant difference in the amount of muscle mass worked or the practicality of the strength gains. With some rowing variations, we’re pulling the weight towards us.

There obtaining set up, I have my dumbbell nice and supported rolling back towards that left pocket ribs are down. The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. This move targets the shoulders and upper back and, by operating one particular arm at a time, you are also engaging your core for stability.

Then you can modify that or just go to the supportive. but just in case I will show you each of these single arm dumbbell rows. My dumbbell right here, Imma do the non supported a single very first I will show you from the front and I’ll show you from the side. basically you are finding into this hinging position. You have to have an understanding of my the the wrap terminology or the ribs ads and pelvis make sure they are they’re braced.

they are down and they are in a neutral position. So from right here I am going to hinge back and load my glutes up.

One particular way is to lie face down on an inclined bench and hang each arms down with a dumbbell in every hand. The bench supports your torso and back, so there’s less require to round your back.

I am gonna show you two variations of the dumbbell version. There is a non supported and a supported so you can look at this as modifications. you can appear at this as you know if the workout is calling for non supported single arm dumbbell row, you’ll know what to do.

This exercising also helps to tone and sculpt the arms, increases upper body strength and improves stability and balance. Resistance band bent more than rows is a gym perform out workout that targets middle back / lats and also involves abs and biceps. Refer to the illustration and guidelines above for how to carry out this exercise properly. Cross physique cable rows, cardio – swimming and trx pull ups are related workout that target the very same muscle groups as resistance band bent over rows.

So what you never wanna do is go into extension. I’m going to hinge load my hips up and enable this weight to hang down from right here. I’m going to roll up single arm dumbbell row. This is a excellent core physical exercise if you want to kinda do far more of a dynamic operate of the row in court, the exact same time. They will show you from the front get into position wrap on hinging back and I am rolling here just like this.

Those looking to make muscle make use of the bent more than row to target their back, bicep and core muscle. Those in powerlifting and strength circles carry out bent more than rows to improve their strength on the big 3 movements. This tougher take on the typical barbell bent-over row takes its name from Glenn Pendlay, the weightlifting coach who championed it. You will will need to cut down the amount of weight you use with the Pendlay row due to the fact of the extra challenge involved in lifting the barbell from the ground with each rep. If you want to ensure you are not rounding your back throughout your rows, attempt this variation.

The thought is that by flipping your grip, you can force these muscle tissues to function tougher than they would have to with the common bent-more than row. You just learned the traditional bent-over barbell row, which is one of the best workouts you can do for your “pull” muscle tissues. The bent-over row is not a specific exercise so considerably as a category of workout routines that involve bending more than at the waist and lifting either a barbell or dumbbell toward your chest.

Although splitting up the weight with dumbbells implies your muscles work tougher as they fight to maintain your physique balanced, that is not all dumbbells do. “Because you can angle the dumbbells differently, you can assume a much more organic position for pulling,” says Laidler. This is going to really feel pretty distinctive, and perform your lats tougher, than a barbell alone.

The Muscle

If you execute the bent-more than barbell row with suitable kind, you must primarily really feel these areas of your back operating as you pull the weight. If you want a imply-looking back, you require to learn how to do barbell rows.

The king of back workouts behind the deadlift. These can be performed with an overhand or underhand grip. Underhand grip basically engages the reduced lats and biceps extra than the overhand grip.

This movement targets the upper and reduced back, shoulders, biceps, and hips even though enhancing core stability. 5 distinct joint actions take place in this compound exercising.

Enhanced strength implies a decreased danger of injury and illness. Now that you have gotten a good grasp on which back muscle tissues the barbell row performs, let’s get into how to do bent-more than rows appropriately.

You will benefit a lot more from slow and controlled movements. You can function your upper and middle back along with your biceps and shoulders with much less risk doing chest-supported rows.

Much More About Strength Education

This physical exercise strengthens the lats, upper back and biceps. Even though the barbell version is superior for all round development, working with cable and dumbbell variations functions properly, as well. For a additional refined barbell version that uses a small more biceps, use a reverse grip just outdoors your hips on the exact same bent over row movement. Your pull will be much more to your reduced abdomen and shift the emphasis to your reduced lats, with some assistance from your bi’s.

What does bending over backwards mean?

Definition of bend over backwards – Learner’s Dictionary
bend over backwards. to try extremely hard to help or to please someone: [ + to do sth ] She bent over backwards to help him.

The decrease portion of the pectoralis main is involved at the beginning of the movement but not as the elbows method the sides of the body and rise above. Don’t try to lift extra than you are in a position to. Use light weights in the beginning, or even just the barbell without the need of any added weight at all.

Newbies can use light weights as they develop strength. This is also a excellent exercising to do as part of a circuit instruction routine. Nonetheless, I also hate not getting fantastic at anything. And when you can construct a lot of back muscle employing rows and pulldowns, correctly performed pull-ups will give you a improved back than most other physical exercise combinations. Also, creating the strength to move your physique really should be created as substantially as the strength to lift weights.

Are pull ups better than rows?

Both horizontal and vertical pulls work similar muscles. They both train our lats, rhomboids, traps, rear delts, biceps, brachialis, forearms, and so on. Muscles worked by the barbell row. So what we’re seeing here is that the chin-up is more of an upper-body exercise, whereas the row is more of a full-body exercise.

The bent-more than rows would fulfill “pull” muscle workouts. The principal muscle group worked through the single-arm row is the latissimus dorsi . You also engage the entire back, shoulders, and arms .

Thoughts On “Barbell Bent Over Row Exercise Type Guide With Video & Pictures”

This makes it an “open-chain” exercising, related to the bench press. Open-chain workouts are typically much better for isolating various muscles, at times at the cost of stimulating less overall muscle development. It is frequently considered a bad factor, but I believe it’s a lot more correct to just contemplate the pros and cons. Muscles worked by the barbell row.So what we’re seeing here is that the chin-up is more of an upper-body workout, whereas the row is far more of a complete-physique exercise. In reality, the barbell row works practically the exact same muscle tissues as the deadlift, just with a unique emphasis.

You want to hold the weight in front of you and bend at the waist whilst keeping a neutral spine. Only bend more than as far as your flexibility permits. (You do NOT want a rounded lumbar spine!) When in this position, you will pull the weight back towards your belly button, squeezing the lats. Try to retain your torso at the exact same position throughout the entire movement.

You can’t shift as a great deal weight as you can with a straight bar. At times referred to as the barbell row, the bent over row is a staple movement in most muscle developing workouts.

Concentrate very first on adopting the suitable kind for bent-more than rows ahead of worrying about how a lot weight you can lift. Check out this video to understand appropriate kind for the barbell bent over row.

The deadlift pulls with the hips while the back muscles stabilize the weight, whereas the row pulls with the back muscles while the hips stabilize the weight. I normally like to add a unilateral exercising to practically just about every muscle group I train. For the back, there’s no improved unilateral workout than the dumbbell row. You can kneel on a bench or do them standing.

By focusing on a single arm at a time, you can improved isolate the lats and lift the weight larger than in the course of a classic barbell row. The a single-arm dumbbell row is a fantastic addition to any dumbbell workout.

Either way, you will need to concentrate on pulling the dumbbell back towards your hip. Also numerous people today just yank the weight straight up and down. The only way to appropriately engage the back is pulling back towards the hip. You can move huge, heavy dumbbells with this movement, but don’t sacrifice your kind for major weights.

Free Weights

Are Bent over rows bad for your back?

The Bottom Line
Bent over rows is an effective exercise for the upper and middle back and it also works the entire posterior chain. However, the unsupported position it places your torso and back in increases the risk of injury.

Too significantly in your reduce back if it is causing some weird stuff you can bend your knees, you happen to be virtually in a seated position. Shoulder blades back and down developing pretty much back towards my correct pocket and you will do both sides to this.

I imply incredibly handful of non powerlifters will pull 3x bodyweight deadlifts after or twice a week so barbell rows can be employed in spot of deads in alternating workouts. I’ve heard some hypertrophy authorities argue that dumbbell rows are greater for creating muscle than barbell rows due to the fact it keeps our lower backs fresh for our squats and deadlifts. Deadlifts and overhead presses are both fantastic lifts for bulking up the upper traps, whereas chin-ups and barbell rows are usually utilized to bulk up the mid and decrease traps. Another large distinction between chin-ups and barbell rows is their strength curve. Chin-ups do not have a perfect strength curve.

Bent Over Row Strategies

It is a fantastic physical exercise for all round strength and size. the bent Over Row can ber performed with a barbell, dumbells , or a variety of machines. Our example is shown with a G9S House Gym reduce pulley cable. Almost all newbie physical exercise programs contain bent-more than rows as a big back exercise. If you start off with a lighter weight, it’s extremely effortless to adapt to the expected form and construct-up your existing back strength.

Workout Routines By Knowledge

So this is the unsupported variation of it and I’ll show you the supported 1. So here I am with the bench related to the unsupported a single. I’m on the bench right here I can hold on to this what ever your bench looks like for you and he primarily undertaking the similar issue now. I am just assistance so I’m not loading my reduce back up right here.

Do rows build lats?

Barbell rows and dumbbell rows are some very basic back exercises that are necessary if your routine is made up of just A-B-C, basic movements. Rows with a barbell really effect the middle back and trapezius while single-arm rows hit more outer and lower lats from my experience.

One issue to keep in mind is that the traps are worked really effectively with the deadlift, which is a sort of horizontal pull, and which we think about a most important movement. So even if we prioritize the chin-up over the row, we nonetheless have those muscle tissues becoming addressed with their personal key movement. Plus, the front squat and overhead press also do a great job of strengthening the postural muscles in our posterior chains, and those are primary lifts, as well. For barbell rows I feel ideal way to incorporate them with maximum loading and aggression is to use as alternative to deadlift. After we can lift extremely heavy with deadlifts, it is frequency decreases accordingly.

The dumbbell bent over row is completed with a dumbbell held in every single hand, assuming the very same bent over positioning as in the barbell bent over row. The lifter can manipulate the amount of pronation/supination of the wrist to target slightly diverse angles and muscles in the back/posterior shoulder. This can help to address muscle imbalances or give improved ranges of motion to the bent over row. The bent-over position can potentially result in a small discomfort or even danger of injury, so it is important to use appropriate form. The kind is really significant with bent-more than dumbbell rows, so it is vital you decide on the correct quantity of weight.

Some gyms also have a modified barbell with neutral handles. While there are various sorts of bent-over rows, my favored for gaining maximum muscle and strength is the traditional bent-more than barbell row. With weight education, muscle tissues exert force to overcome resistance with or with no movement.

Inverted Rows encourage you to handle your own physique weight in motion—which is what sports overall performance is all about. 1 concern with Inverted Rows is that pulling oneself all the way up to the bar can put added pressure on your shoulders, elbows and wrists. To stay away from this, add a tiny pad around the bar or pull yourself inside three-4 inches of the bar at the best of the movement.

National Bodybuilding Co Pre

At this point, your torso should be at around a 45 degree angle with horizontal, your arms need to be hanging straight in front of you , and your head ought to be up . The point of the Yates row is to train the biceps, traps, and upper back a lot more than the standard bent-more than barbell row.

Glute Exercises

Then, take your suitable leg and carry out a backward lunge by bending at your knees, and step toward the back left corner of the room so your thighs cross. Your left knee should be more than your ankle to preserve appropriate type. Hold in mind a curtsy movement and don’t let your knee touch the floor. Then, return to a standing position and switch sides.

Preserve your knee pointing straight ahead in the path of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift oneself up. Lift 1 heel up towards the ceiling though maintaining your knee bent.

What Are The Best Glute Exercises?

Lift your hips to come into a bridge position with a neutral spine. Press the bottoms of your feet together and move your heels as close to your butt as achievable. Shift your weight into your suitable foot and location the toes of your left foot on the ground about an inch behind your correct foot, so there is tension in the band. Exhale as you kick your left leg back about six inches. Keep away from arching your back and maintain your knees straight.

Powerful glutes aid to stabilize the knees and hips, promote healthier hip extension, and assistance the other structures surrounding the spine. If you want to do weighted squats use barbells, dumbbells, or Swiss balls, but lots of men and women pick out to do squats with a barbell in a squat rack for security. To do a squat, start in a standing position then maintain your back straight and head up as you bend your knees and sit back into a squat position like you are sitting on a chair.

The Simple Bedtime Bodyweight Butt Circuit

Step up on the bench or platform with your correct foot, pressing via the right heel and engaging the booty as you straighten your correct leg. Avoid letting your left leg propel you up and focus on the proper leg performing the operate. Bring the left foot up to meet the right foot on the top rated of the platform. Bend the proper knee and step down with the left foot, then bring both feet down to the starting position.

is a lady undertaking kickbacks with the leg curl machine, Right here is a lady performing kickbacks with the smith machine, and HERE, Here, Here, and Right here are a variety of butt machines. If you find one particular that feels appropriate, then go really challenging on these and make them a staple movement and go for progressive overload over time. If you can’t locate a variation that feels appropriate (you do not really feel the glutes operating hard), then do not do them and don’t sweat it. The four-way hip machine can function nicely, as noticed Here.

Beyond—or rather, beneath—the glutes, are your hamstrings, the muscle group that runs down the back of your thighs. The squat tops just about every list of butt-sculpting workouts. It directly operates the glutes. You can create bigger bottom muscles by adding hand-held weights.

A resistance band positioned just above your knees can also be helpful. For all squat variations, inhale as you reduced down and exhale as you come back up. Lie on your back with knees bent and feet flat on the floor. Lift your left leg off the ground and extend it in front of you, keeping your pelvis level. Inhale as you slowly lower your hips toward the ground.

Tighten your core and squeeze your glutes to lift your hips until you type a straight line from your shoulders to your knees. Having said that, I do discover that B-stance RDL, DB swings and reverse BB lunge work hamstrings and glutes fairly effectively. Then go on and try one particular or more of those workouts mentioned above. Our bigger glute muscle tissues are a single of the most important reasons that humans can stand upright. They help us walk, run, sprint, jump, adjust directions, and considerably a lot more.

Focus on squeezing your butt muscles during the upward phase of the movements. Your glutes are some of the largest muscle tissues in your physique, and possessing a robust backside is important to all of our foundational movements. This suggests your ability to run quicker, jump higher, and squat heavier are all dependent upon your ability to produce force from your gluteus maximus.

Start by lying faceup with your knees bent at a 90-degree angle and your feet firmly on the ground. Crunch up, and at the similar time, straighten your left leg and lift it off the ground. Attain diagonally for your left foot with your proper arm. If you’re someone who desires a complete, complete-physique fitness routine, then you do not want to sacrifice one muscle region just for the reason that you have terrible knees. But, it doesn’t mean you can not target particular places such as your glutes.

You must feel a stretch in the back of your legs. Concentrate on keeping your back in neutral alignment with your neck and shoulders all through the complete movement.

Guarantee that your back remains among a 45- to 90-degree angle to your hips. They appear easy but crab walks are a fantastic glute strengthening physical exercise! Bending your hips and knees areas your glutes into a weight-bearing position, so you are likely to really feel these the next day.

Maintaining your chest up and shoulders back, drive through your left foot, squeeze your glutes, straighten your left knee, and come to a standing position with both feet atop the bench. This exercising is a juggernaut for coaching your reduced physique muscles, specially the quads.

So the exercising is engaging every single leg’s glute muscle tissues. This assists decrease the appearance of cellulite and also strengthens the complete butt. Your glutes function to extend your hips and play critical roles in squats and lunges. But they do anything else, also, teaming with your abs and decrease back muscles to stabilize you when you’re doing rotational movements. Here, you will use your glutes in all those fashions in a vicious advanced movement that’ll wipe out your legs totally.

Keep a slight bend in your knees to steer clear of ‘locking out’ the joint. These butt workouts will strengthen every single square inch of your rear from side to side, front to back, and in rotation. Weighted moves, like single-leg deadlifts, will add muscle when bodyweight workouts, like bird dogs, strengthen smaller stabilizing muscles. Aim to do three to 5 sets of every single exercise, with 12 to 20 reps for each and every bodyweight or resistance band exercise, and eight to 12 reps for moves with weights.

Exhale as you drive your proper heel into the ground and lift your hips. Stand with your feet slightly wider than shoulder width with a kettlebell about a foot in front of you.

Quadruped Hip Extension

If your hips are tight, you may well need to put your heels further away from your fingertips to make certain your glutes engage and operate rather of your hamstrings. Your feet need to be about hip-width apart as effectively. Some persons, myself integrated, have a hard time engaging with their glutes. If you locate your self in this boat, contemplate beginning your glute training from ground zero. Lie face up on the floor, with your knees bent and feet flat on the ground.

Preserve your arms at your side with your palms down. Lift your hips off the ground till your knees, hips and shoulders type a straight line.

Original Squats

Inhale as you return your left foot to the starting position. As a individual trainer, I teach quite a few distinctive workouts. This a single is my favorite glute workout simply because it operates the standing leg’s glute as you lift the other leg up into a lifted position and perform that leg’s glute.

Lie faceup with each hands behind head, elbows wide, and legs in tabletop position with knees more than hips. Peel right shoulder off mat to bring correct elbow toward left knee, as you extend right leg straight.

With your weight in your heels, hinge at your hips when lowering your hands to the kettlebell deal with. Grab the kettlebell with an overhand grip, “Hike” the kettlebell back between your legs, catching the force of the moving kettlebell with your hips.

Bend left knee so that hip, knee, and ankle form 90-degree angles and decrease appropriate knee to floor. You happen to be about to create your greatest booty with this mico movement crafted by Tracey Mallett, a certified Pilates instructor and creator of the Booty Barre Workout. All through this butt workout exercise, you want to feel about “maintaining the physique pitched forward from the hips so that the work is in the gluteus, not the reduced back,” says Mallett.

They also play a crucial function in our general overall health, as strong glutes decrease the danger for injuries in the knees, lower back, hamstrings, groin, and hips. In reality, most reduced back pain is a direct outcome of weak glutes and/or hamstrings. The glutes are the biggest and strongest muscle tissues in your body, and are responsible for the extension, abduction and external rotation of the hips, as properly as posterior pelvic tilt. Larger, stronger glutes can help strengthen posture, movement, and athletic functionality, when decreasing the threat for a wide array of injuries. PopSugar saysto begin standing with your feet hip-width apart.

Exhale as you extend your knees and hips simultaneously, sending the hips back and the chest up – the bar will move in a straight line upwards close to the physique. Preserve the neck neutral and actually drive by way of the hamstrings and glutes. Solidly pull your shoulders down and back to guarantee you have a powerful torso when standing at the best – avoiding hunching with the torso throughout the movement. You might not be right at 90, specifically if your hips are tighter, You just do not want your legs to be out as well far.

Advantages Of The Belt Squat

Attaining atoned buttis high on everyone’s list of desires, but figuring out the best moves to get there is a small difficult. To see the outcomes you want, you have to hit them all. Make confident to add these exercises to your routine to assistance train your glutes for a completely sculpted behind.

Exhale as you swing the kettlebell forward by thrusting your hips, straightening your legs, and squeezing your glutes and abs. When the kettlebell reaches chest height, inhale as you permit it to fall, and guide it back to the “hiked” position. Spot a light resistance band about both legs, just above your knees.

They are accountable for moving our hips and thighs, as effectively as providing stability to the pelvic area. When we under-train the glutes, we threat injury to our knees, hamstrings, hips, and reduced back.

Engage your core and glutes as you drive your hips up. Pause at the best of the movement and squeeze your glutes, then slowly decrease back down. After you master the movement, try adding a resistance band just above your knees on your thighs, or putting a weight at your hip crease.

Nevertheless, it’s an great movement for conditioning the glutes as well. As you go into the squat, your glutes will be engaged as nicely below the load of your body.

Plus, the flexed heel curling toward your butt activates your hamstrings nicely. Plus, this bodyweight butt move workout can be performed anyplace for ease or created a lot more difficult with the use of resistance bands or even a light dumbbell behind the knee. Stand up straight with core engaged and holding a weight in every hand. Alternatively, you can grab one particular weight and hold it by your chest with each hands.

How To Do Hip Thrusts

The glutes are the largest collection of muscles in the human body, and you need to train them like it. Undertaking that on the other hand is generally less complicated stated than done. Just about every leg exercise there is has a significant impact on them soon after all, but we require to uncover the ideal glute workouts specifically to attain their complete prospective. The explanation for this is that the barbell hip thrust horizontally-loads the body in a bent-knee position, enabling for consistent tension placed on the glutes all through the exercising. It also provides a peak level of contraction exactly where the muscle tissues are shortest, generating it excellent for building strength at short muscle lengths.

These exercises are important to get your glutes in the habit of being aware of how to operate collectively with your other muscles in many movement patterns. Until then, however, prioritize focusing on these progressions. Our glutes are reasonably significant muscle tissues in the human physique.

Lie on a single side with knees bent, hips stacked and feet with each other. Exhale as you lift your best knee, maintaining your feet collectively. Inhale as you return your knee to the beginning position. To strengthen your glutes, concentrate on workouts that target the weak gluteal muscles. Workouts such as bridges and squats will assistance you make glute strength.

Continue lowering until the hamstrings are just about at calf level. Exhale as you start to rise back up by straightening your legs and extending your hips to stand. Plant each feet on the floor hip-width apart guaranteeing that your knees stay in line with your toes. Searching straight ahead, bend at each the hips and knees, making sure that your knees stay in line with your toes. Continue bending your knees until your upper legs are parallel with the floor.

Repeat 10 times, then switch to the left side initiating the movement. Sit on the ground with a bench behind you, and lean back so your shoulder blades are supported by the bench. Bend your knees at a 90 degree angle and plant your feet on the ground.

Subsequent, raise your prime leg, without having bending your knee, a handful of inches into the air. (BTW, here’s how to test your balance for real.) “We all carry out this simple functional movement a lot of times a day, each and every day,” says Condron. “It targets all the major massive muscle tissues of the legs, particularly the glutes and hamstrings, and really aids develop a nice toned rear finish.” Peterson swears by this squat sequence that plays with foot position to target various elements of the glute muscle tissues. He recommends performing 5 reps of each stance in a row and focusing on kind ahead of adding weight.

Moreover, from the bottom of the movement, you will be engaging the glutes in order to explosively come back up. Kickstand or float a single foot as you hinge forward at the hips. Push your hips backwards as you lower the dumbbells down along the front of your body.

About Workout Co.Uk

Without placing correct foot back down, move it out to the side, then back to starting position. Kick ideal foot back behind you, then back to the beginning position. Tight hip flexors can inhibit the firing of glute muscle tissues. Do this stretch following every single run or prior to your glute exercises to encourage glute activation. Get started standing then take a huge step forward with left leg.

  • This is the critical portion when you stroll away from the pole and the slack tightens, you ought to feel your glutes tighten slightly.
  • From the side, you ought to appear like you are in a piked position.
  • I commonly have some, but they seem to grow legs when we take them to track meets.
  • So, we take a massive jump stretch rubber band and anchor it to some thing, like a pole and place the band around your waist.

If your glutes are not powerful sufficient then you will lack efficiency to do thing’s like climb mountains, balance on one leg or squat. Athletes with powerful glutes will be more quickly, much more effective and explosive in their movements.

Then, in a controlled motion, return to the starting position. Commence standing with a microbend in knees and spot a resistance band just above your knees. Location hands on hips for balance and shift weight to left leg by bending correct knee. In a slow, controlled motion, draw proper knee toward chest against the band’s resistance, then back to the starting position.

Reverse to draw left elbow to suitable knee as you extend left leg straight. Lift a single leg and step to side, while pushing your hips back.

Manage Discomfort With Glute Workout Routines

There’s a number of glute workout routines that work your butt without the need of placing strain on your knees. They just need some considering beyond the standard squat.

If your legs are out also straight, you will use extra hamstrings than glutes. You can play around with the precise positioning of your feet.

Leg Lifts

And regardless of what some Instagram influencers may possibly have you believe, developing a sturdy butt doesn’t demand any mysterious voodoo. Alternatively, you’ll need to have to attack these vital muscles with a barrage of proven glutes workouts. But if you really want to get your booty rock solid, it’s a fantastic idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute exercise. Here are 50 butt workout routines that will enable you feel outdoors of the box when it comes to squats, lunges, glute bridges, leg lifts and much more.

Best Back Exercises

The other advantage of the landmine row is that you are capable to swiftly adjust the angle of your row to target precise muscle tissues a lot more or significantly less. The supported version of a Dumbbell Row enables you to simultaneously row with both arms and genuinely concentrate on hitting the middle of your back.

Greatest 5 Bodyweight Back Workout Routines

Just like the classic Dumbbell Row, you want to preserve your shoulders retracted all through the movement to maximize the use of your back muscle tissues. The believed of “reaching” on your Dumbbell Rows can assist you squeeze far more out of this movement.

The Benefits Of Using Your Own Bodyweight

Repeat eight to 12 occasions for each and every leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This workout is a terrific way to learn how to stabilize the low back during movement of the arms and legs. Although doing this workout don’t let the decrease back muscles sag.

The dumbbell rows do hit your latissimus dorsi, but comparable to the seated cable rows, this specific ‘pulling’ motion mainly hits your rhomboids and your mid/lower trapezius. Dumbbells are a common choice for back workouts for the reason that of their versatility. And when it comes to back instruction, that’s a huge help, considering the fact that your back is created up of several muscle groups, which perform a diverse array of functions.

Stand with your feet hip-width apart and hold a light- or heavyweight dumbbell in each hand in front of your hips, with your palms facing your thighs. Squeeze your shoulders with each other, then hinge at the hips to bend over, lowering dumbbells along the fronts of your legs till your torso is parallel to the ground. Return to standing, focusing on shifting your body weight down by way of the midfoot as you do.

Location a light or heavyweight dumbbell on the left side of your physique. Return your appropriate palm to floor, grab the weight with your left hand, and gradually drag it back to the left side of your body.

Barbell Workout Routines For The Back

Performing workouts gradually tends to make the education a lot more powerful. Starting position is barbell on the floor, legs bent and shoulder-width, arms in alternate grip position , shoulders open. Initial, push with your legs and glutes, then when your legs are straight, lift your shoulders and stand up all the way. This is excellent for isolating muscle tissues and creating necessary upper physique strength and endurance it progress towards far more sophisticated movements (like the pull-up). This physical exercise stresses not only the back, but also the hamstrings, glutes, lower back, traps, arms, and grip…all in a single movement.

Compared to other variations of the row—like the single-arm dumbbell row—the barbell version permits you to use a lot more weight. Rowing with heavier loads elicits much more muscle growth in your middle and lower traps, rhomboid main, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscle tissues. Your back can also play a huge function in boosting strength for other lifts you may not expect, like the bench press. The muscles in your upper- and mid-back enable stabilize your shoulder joints.

The hook grip can make it less complicated to hold heavier weights applying significantly less grip strength, and keeps both shoulders and elbows in a symmetrical position. Each and every of these variations is named for to address specific weaknesses in a lifter’s overall deadlift. For instance if the athlete has difficulty breaking get in touch with at max. weight, deficit deadlifts are performed to strengthen the gluteus maximus and hamstrings due to the higher range of motion required by standing on the low platform or low box. The pulldown generally uses a weight machine with a seat and brace for the thighs.

The steel mace is a wonderful tool for conditioning all your muscle tissues in a dynamic way, specifically your upper physique. With a steel mace and a pull up bar, you can get into the finest shape of your life. It compliments bodyweight and calisthenics training perfectly. A extremely essential muscle to strengthen is the transverse abdominis, which delivers a terrific deal of help for the lower back. In quite a few men and women this muscle is extremely weak and this can lead to decrease back discomfort.

Prep your back with the warmups, and then decide on the floor-primarily based or the standing set of workout routines. Either one will take you by way of a complete range of movement when strengthening the muscle tissues all along your back physique. We take our back for granted because we don’t realize how considerably we use it every single day. No matter whether you have an office job and are frequently hunched over your desk, or you are operating about town carrying heavy groceries, the weight on your shoulders swiftly adds up.

When studying how to get a significant back, emphasis need to be placed on compound workout routines such as pull ups and the deadlift. A strong back is also important to getting a major squat and bench. Incorporating compound lifts is essential for any male attempting to reach their fitness objectives. The serratus is yet another back muscle that wraps about the physique and it also visible from the font.

Dumbbell Renegade Row

The barbell should really be placed straight in front of you as your arms hang perpendicular to the floor. Put the bar on the floor and stand facing the barbell, maintaining mid-foot beneath the bar, your feet shoulder width apart toes out 15°. Contract your abdominals, push your chest up maintaining your back straight and bend your knees till you reach the bar.

Slightly bend in your knees and lean forward by bending at the waist and forming a 45° amongst your torso and the floor. Hold a barbell with your hands slightly wider than shoulder width using a pronated grip . Make sure that you hold the head up hunting in front of you, your back straight and chest pushed up.

Upper And Reduced Back Muscles

Keep your knees bent and your feet just beyond shoulder width apart. The barbell ought to hang straight in front of you as your arms are completely extended and hanging perpendicular to the floor and your torso. Sit down at a low pulley cable station and hold the straight-bar attachment, employing overhand grip, with your hands slightly wider than shoulder-width apart. Working with your legs, push your torso back so that your arms are fully extended, knees slightly bent and you are supporting the weight.

If you wish to train the serratus directly, which a lot of individuals do, the best exercise for that is most likely dumbbell or barbell pull overs. In the past when I educated 4 days a week I generally incorporated pull overs on back day. Begin on your hands and knees, and tighten your stomach muscles. Hold for five seconds, and then switch to the other leg.

Carefully controlled movement is essential for solving how to get a big back. Now, when keeping the torso stationary, breathe out and lift the barbell to you. Hold the elbows close to the body and only use the forearms to hold the weight. At the prime contracted position, squeeze the back muscle tissues and hold for a short pause.

Repeat for 30 seconds, paying careful interest to kind and not rushing any aspect of the movement. Start by holding the bar against your physique with your hands at shoulder-width on the bar. Keeping your back in its all-natural curve, bend your hips and knees , lowering the bar to just above your knees. Explosively extend your hips as if jumping, when at the similar time shrugging your shoulders and pulling the bar straight up in front of your torso.

#1 Pull

Hold this gentle contraction for five to 10 seconds. This is a slow, gentle tightening so aim to use significantly less than 25% of your maximum strength.

The difference is that for the duration of the lat pulldown you are stationary and the weight moves. You pull a weighted bar toward you instead of pulling your self up toward a bar. This means you can reap the instruction advantages of the more advanced pullup workout without obtaining to lift all of your bodyweight.

The stronger and a lot more stable your shoulders, the extra weight you can lift in just about each and every upper-body exercise. You will take a dumbbell in one hand with the other hand supporting your body. Then you will, first, bring the dumbbell backward and then row the weight up.

Recall that your grip must be tight, your abdominals and lower back contracted, chest lifted up and back straight. With a stronger back you will be able to effortlessly move your body by way of motions that call for you to lift and move your personal weight. In addition, a stronger back is will have to if you want to deal with heavier weights from a deadlift at floor level. The most effective upper back workout routines are the ones that require you to pull in a horizontal plane. Right here I will show you the finest back exercises with a barbell, cable and bodyweight.

Coaching a body component 2-3/week is terrific for long-term muscle and strength progress due to enhance motor pattern efficiency, but also through extra optimized muscle protein synthesis . Kroc rows are a row variation named after Matt Kroc, a powerlifter who has an enormous physique that any bodybuilder would be content with.

Pull the dumbbells up next to your ribs, drawing your elbows straight back and keeping your arms in tight to your sides. Slowly lower the weights back to starting position. Attach a straight or lat-pulldown bar to the pulley of a seated row station. Sit on the bench with your feet against the foot plate and knees slightly bent.

As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level. Attach a weighted belt to your waist, hold a dumbbell in between your feet, or—if you can’t total your reps with weight—use physique weight alone. Hang from a pullup bar with your hands just outdoors shoulder width.

Added Benefits Of The Pull

Lie prone on the bench and hold a barbell in every single hand. Lift your arms straight out to the side to a 90-degree angle. One of the oldest and undisputed kings of the back workouts is the pull-up. There are quite a few variations to this exercise but the suitable type that makes it king is with a pronated grip utilizing your personal physique weight with added weight if possible. Not only does it activate the belly of your latissimus like no other, but it will activate each and every muscle in your back except for your trunk when it is heavy sufficient.

A really gentle and protected way to strengthen this muscle is shown under. To carry out this exercise lie on your back, location a small cushion below your head, and bend your knees.

Keeping your core tight and back flat, draw your shoulder blades down and back , pulling them collectively. As you row the dumbbells up, point your elbows outwards, perpendicular to your torso. Pause once your upper arms are parallel with the floor, then gradually return to the beginning position.

Your hands must be straight under your shoulders. Pull in your abdominal muscle tissues and hold your hips steady.

That is why it really is so critical to physical exercise your back. It’s home to 1 of the biggest muscle groups in your physique and has several crucial functions, such as maintaining your core and shoulders stabilized. Your back is also the bridge between your upper and reduce body. The superman workout routines strengthens your back muscle tissues, back extensors, glutes and hamstring muscles to improve all round core strength. Adding the lat pull to the superman workouts also engages the upper back muscles for a complete posterior chain strengthening workout.

Stand with your feet hip-width apart and hold a light- or medium-weight dumbbell in each and every hand at your sides. Hinge forward at the hips till your torso forms a 45-degree angle with the floor , allowing the dumbbells to hang under your shoulders, wrists facing in.

These are your principal muscles for pulling, and row or pullup workouts are some of the ideal approaches to strengthen them. Nevertheless, just for the reason that it is a a lot more complicated region to train doesn’t mean it is okay to skip back workouts. Robust back muscle tissues supply better posture, develop a far more balanced physique, safeguard your shoulders, and promote extra power and strength general. The muscles on the back of your body assist balance the muscle tissues on the front of your body, maintaining you stable and defending your spine. The physique movement of the lat pulldown exercise mimics that of a pullup.

Use a combination of these core back workout routines to strengthen your reduced, upper or middle back regions. Irrespective of whether you are interested in barbell deadlifts or reverse extensions, we have back strengthening exercises for each and every level. These workout routines are also featured in convenient exercise routines that include things like correct warm-up and cool-down tactics, which tremendously reduces the threat of injury.

Keeping your reduced back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades collectively in the finish position. Extend your arms and really feel the stretch in your back just before starting the next rep. Bent more than rows have been mentioned on our full physique exercise list, as well, for the reason that they are 1 of the necessary workout routines you can execute in the fitness center and at property also. Lat pulldowns perform very best if you do the entire motion gradually.

Bodyweight Flyes: Spreading Arms With Personal Weight

Only raise the limbs to heights where the low back position can be maintained. On the best contracted position, squeeze the back muscles and hold for a second. Stand erect whilst holding a barbell with a supinated grip with your hands about shoulder width apart. Though bending your knees slightly, bend forward at your waist so that your chest is leaning forward over your feet – keeping your back straight and pretty much parallel to the floor.

Approaching weight coaching from a ‘slow and steady wins the race’ point of view is in all probability the most effective idea. You may possibly be operating your muscles with smaller sized weights, but you activate them for a lot longer than if you’d just jerk the bar up and down.

In order to prevent the bar from rolling out of the hands, some lifters have been identified to use an Olympic weightlifting method recognized as the hook grip. This is equivalent to an overhand grip, but the thumbs are inside, permitting the lifter to “hook” onto them with the fingers.

They are primarily heavy dumbbell rows, which each increase your grip for deadlifts and construct size and strength in your upper back. Your latissimus dorsi muscle tissues, or “lats,” are the largest muscles in your back, stretching from the middle of the back down to the waist.

Your feet should be hip distance apart and placed on the floor. Hold your upper physique relaxed and your chin gently tucked in. Take a deep breath in, and as you breathe out concentrate on drawing your belly button in towards your spine.

Seated Cable Row

Pull yourself up till your chin is more than the bar. Grab the TRX handles with an overhand grip and stroll beneath them to your preferred depth – the additional you go, the tougher the row.

Hang your body under the bar with your arms completely straight, hands above your shoulders. Legs will be stretched out in front of you, heels on the floor. Retain an eye on this, as you begin to fatigue, your back could sag. The landmine is a versatile tool that can be utilized for a variety of workouts but a single of my favorites is the Bent-More than Row.

The beginning position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. The arms are held overhead at complete extension, grasping a bar connected to the weight stack. The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position.

  • A study done on the pullover movement employing a barbell recommended more impact on the pectoralis big muscle as compared to the latissimus dorsi.
  • Rows are one particular of the great classic weightlifting exercises that aid you create fantastic muscle tissues.
  • If I had to pick just one movement for the very best back, it would be rows.
  • The pullover is an workout that is performed with either a dumbbell or a barbell.
  • Pullovers can be created to influence either the chest or the back based on how wide the grip is and the position of the shoulders.

Keeping your arms straight, pull the bar straight down to the front of your thighs. The pull should initiate from the latissimus dorsi muscle tissues. With out bending your arms, bring the weight back to the begin position, flexing the upper back muscle tissues as your arms come back.

Leg Workout Q and A- Exercises, Rep Ranges, Growth and Definition

Do you do any specific exercises to bring out the muscle separation and definition in your legs?

A common misconception is you can perform certain exercises or rep ranges to increase your definition and visible muscle separation. This is simply not the case.

Weight Training

Weight training is an anaerobic activity no matter how you slice it and is not going to be a great fat burner or spot reduce fat in any one area. In other words, you can do leg extensions “until the cows come home” and you are not going to increase visible leg separation.

The primary function of weight training is to stimulate muscle growth. Every time you grab a weight you should keep this in mind. Muscle is best stimulated to grow by overload and that is why I train my legs as such, all year long.

I do not change my leg workout or implement different exercises and rep schemes to increase definition. I always train with the basic free weight exercises like squats and perform them in a 4-8 repetition range. This is the best way to achieve maximum leg development.

Body Fat Levels

Increasing muscle separation and definition is accomplished by lowering your body fat levels. To lower my body fat levels I progressively decrease my caloric intake and combine that with cardiovascular exercise. This combination creates the caloric deficit (fewer calories consumed than expended) needed to burn fat.

Don’t let yourself get confused, there are two parts to this equation. Weight training to increase muscular development and special attention to nutrition with cardiovascular exercise for increased muscle separation and definition.

I was thinking about splitting my leg training and working quads on one day and hamstrings on another. You don’t seem to separate quads and hamstrings workouts. Why is that?

I don’t like to train quads and hamstrings on different days due to the amount of involvement both muscle groups have when performing the most effective compound movements for total leg development like squats, leg presses and lunges.

I train with progressive resistance and my leg training is centered around compound exercises that heavily recruit both quadriceps and hamstrings. After doing squats, leg presses or lunges I feel it would be too much to come back later in the week and hit my hamstrings with more direct overload.

Therefore, to maximize recovery I view the leg (quadriceps and hamstrings) as one unit and attack it all on the same day. Then I wait one full week until I train legs again.

Here is an example of an effective leg routine:

  • Squats….3 sets 4-8 reps
  • Barbell Lunges….2 sets 4-8 reps
  • Stiff Leg Deadlifts….2 sets 4-8 rep

I don’t have access to a leg press. I do squats and stiff leg deadlifts but what other exercise could I do to improve my leg development?

I suggest you add barbell lunges to the mix. Barbell lunges are another very good compound leg exercise and they don’t require a lot of extra equipment. All you need is a bar, some weights and a slightly elevated platform.

When I do barbell lunges I like to step onto a raised platform that is approximately 4 to 6 inches off the ground. This allows me to get a greater and more comfortable range of motion.

Range of Motion

A full range of motion is important to effectively recruit quadriceps, hamstrings and glutes, which will contribute to total lower body development. Remember to take advantage of what this exercise has to offer and don’t cheat your range of motion.

You can have a great leg workout with these three exercises: Squats, Barbell Lunges, Deadlifts

I hardly feel anything in my hamstrings when I’m doing stiff leg deadlifts. I mainly feel it in my lower back. I must be doing something wrong. Do you have any suggestions for better execution?

It is important that you don’t round your lower back while performing stiff leg deadlifts. Most people, myself included, get too hung up on how far they are lowering the bar at the bottom of the exercise.

As a result you often end up rounding your lower back to get the bar a few inches lower and that is a mistake. Once you start to round your lower back the tension begins to shift away from the hamstrings and, you guessed it, more stress is placed on your lower back.

Just because the bar is lower at the bottom of the exercise does not mean you are achieving a greater stretch in your hamstrings, especially if you are rounding your lower back. You need to keep you lower back arched and descend with the bar as far as your flexibility will allow.

You’ll be surprised at how much greater you feel the stretch in your hamstrings, even though the bar may not be as low at the bottom. You’ll also be pleasantly surprised to find no stress on your lower back.

In addition, you want to focus on keeping your hips pushed back and keeping your legs straighter. After all, they are called “stiff” leg deadlifts for a reason so doesn’t bend at the knees too much.

Reps and Sets

I’ve really been focusing on these points of execution when I perform stiff leg deadlifts and I honestly feel the movement better than I ever have.

Below is what I remind myself before each rep:

  • Don’t round your lower back.
  • Keep your hips pushed pack.
  • Keep your legs straighter.

You may have to lighten up with the weights you are currently using, but that is fine because when you do it correctly, more overload will be directed towards the hamstrings and there will be no stress on your lower back.

Compound Leg Exercises

I am just starting to lift with progressive overload and I am not really worried about my legs yet, I am mainly concerned about my chest and arms. Could I only use the exercises for arms and chest to get good results and increase my bench press?

Your best results in both strength and development will come from working your entire body as I suggest. Neglect any one body part and your results are going to suffer.

Legs are very important to train. Compound leg exercises like squats help your overall strength and development due to the total body involvement during the exercise. There’s nothing like heavy squats to induce growth from head to toe.

You also have to consider that lifts like the bench press involve much more than just the chest and arms. If you ignore other body parts like shoulders, back and even abs, your total strength will be compromised.

All your body parts work together as you perform free weight exercises either directly or indirectly through stabilization. Following the proper weight training program hit all your muscle groups increasing your total strength and giving you balanced development.

You may not be worried about legs now but when it comes time to put on a pair of shorts you may regret not including heavy leg workouts.

The Best-Kept Secret in Dumbbell Exercises

The don’t call us the home exercise experts for nothing.

Watch this videro for an incredible dummbbell workout that will give you the edge in fat loss for 6 pack abs and muscle gain- especially if you don’t have access to a gym.

Video Transcript

Hello everyone, I’m your personal coach Charles Damiano coach and I am claudia and this is our routine total body strengthening have divided the routine day into 3 parts on the first work with the top of the then body legs, and finish with something nucleo so we’ll work from head to toe today the only hardware required for this day will be a pair of dumbbells either a chair, bench or step plyo with what count and loitering around the house and for the weight we have to use, which is a very common question that weight we should use certainly depend on your level of fitness just remember they have a little rule is always best to start lijeros and then go up gradually I’ll see intermediate changes and outposts today and I will be making modifications for beginners of all your movements so you will choose which are the most appropriate movements and we can not wait for e sto have to start hope are ready, let’s do it! claudia began with One Arm Push Jerk and one arm Landmine so only need one for this first dumbbell exercises.
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how to do dumbbell exercises exercise will start from the supporting position by putting my weight on my hips and bring to the front claudia will be somewhat similar but take online upstairs so for Landmine use my hips and my weight I will push at an angle of 45 degrees while Claudia is pushing online with respect to the ground will not count reps today instead over time we will to do as many repetitions we can during these periods changed side shifting arms and resumed this is definitely stronger uses the torso a little leg version Claudia is a little softer but none is easy because anyway lift the weight with great to using your legs and raise very well one of the things I think we should keep in mind is Respirar interrupted and only need one dumbbell cl Audia if you like you can use the banks for rows if we are to make the easy version we can go by banks but if we do not go to the ground with one arm we Rows I will do it from the position of Bear and claudia will make Self supported Rows so they can use your chair, bench or whatever you like can confidently modified version otherwise from the position Bear plank I’m not crawling alone on my knees already noticed, I’m raising your knees’m pulling my elbow very well breathe ok again do as many reps can change sides so called today’s game the first round might seem to have some movements the next will be exactly the same but we will try to do better well breathe again doing so we can while maintaining a posture appropriate well well well , keep it up we will need both weights for the next usare now the bank if they have a later follow me if you do not follow claudia and his version will work for you We do Db Chest press + twist upwards give them back so the palms remain facing each other and the back, the palms will see down as we go down this exercise will give them an extra crunch in the chest if you are using the surely conseguiras banking a range of extra room on the floor but if you do not have a banking motion, not the version worry about the floor works great too great job, as I said before try to do so we can at this time very well breathe great job continue like this we’re going for 10 seconds flatten the chest when they are in excellent stop very well, if you are using the bank’s time to separate it from another ponganse way claudia foot will make Upright Row while I’ll be doing Power snatchPull and in any form will work with with the upper back muscles so I lean using my waist with great power up your elbows and claudia from a controlled position so I will raise elbows definitely this is an advanced version and it’s up to you to decide .. which is the most appropriate, as this always works with our trapezes and upper muscles of the well SURE back to breathe fighting burning ay and I’m feeling it on my shoulders so is madam’re absolutely right well let’s also a little descanzamos, Claudia will use the bench for the next she will do Seated Press, I will remain standing for .. Strict bottom shoulder press up from the chair position is a little easier to remain standing forces me to engage more my torso and more balance in any way we should not push us seizing the moment of Strict press must go up and down with a good range of excellent mobility work very well continue breathing is to be burning his shoulders so is madam, ay is annihilating I’ll leave aside this, we will need a dumbbell for the following claudia perform One Arm Reverse Fly I will do Sword Pull it’s like unsheathing the back of his protector breathe, who sends and Jalen claudia keeps tight torso, back straight, let me show you guys turn around is better we’ll split in half both sides and in any way keep semi bent elbow is time to change via a lopsided other very well pull back control without definitely serious momentum easily take advantage of the serious imposed a little help for this if you’ve noticed, not quize interrupt you had to go down weight just because this movement is a bit difficult for me to ensure my reverse fly out properly so it is not surprising that lose weight if they have a weak point descanzamos, and we will need both dumbbells for following will Iso-90 Curl well I’ll leave an elbow at 90 degrees while the other side contracts and claudia will do it without the Iso only make Curl one arm at a time so I will argue the opposite with 90 degree angle side so basically my arm will not descanzar well breathe what have we pumped pumped and if we twist is going to become more difficult depending on the weight you’re using so definitely and we know, it is not easy version easier to change ok aside a clarification should be considered excellent job so we continue feeling the claudia fathoms, it feels good. and I like we like to hope that home worship him, pelen against guys fight go through recomensa, think how great it will feel when they are done ok’s turn to Overhead Triceps Extension then claudia will hold a dumbbell one side and the other will stay up, while both above, and one in 90 while the other is doing tricep extension so this is the last movement with an arm 90 and continues to work with the other opposite side and my arms are burning burning the other side of the arm is in the fathoms hitting the triceps side shift 90 now on this side will fight to pass me are hurting but you’ll find out I’m hiding’ll win that lighter we go here we go not much pelen guys pelen is the end of the first round that was brutal, we are left in this recesito ok one, and if they need water go by her arms shake catch their breath I almost started claudia list is already list and dies of excitement to my not see me, the latter has wiped out my arms ok then we go with Landmine Presses a dumbbell and start anyway keep a small jump in the legs and elevenla as I said now not only feel the movements if we do not we go faster one after another we follow and moving guys the next time you come back and repeat this routine will see that improve a little change aside ok we followed, repiren keep her tight torso Burn him not save anything Get him everything well we by Rows, for the bench and dumbbells I from Bear plank row and claudia from bench supported row from down here in any way we should have the torso and the parallel back to keep them flat firm the difference in the two is that we must involve more the torso in the version of claudia back only isolate you decide which is right for you today excellent very well and in any way we should do both s pulls us while passing this time we are getting there we moved to the opposite side we will accelerate the pace we are going to get no back look something brought here today Focus on it whatever that is motivating the goal that propose is its drive motor, right here keep her near each repetition in each repetition have it close ok we Chest Press with twist below and go to the bank or will see claudia go to the floor decide which is best for you anyway let’s start the set starts in 3 .. let’s do remember we will rotate the hands, palms facing each other in the butt will press your chest muscles have it, great job we all do not forget to breathe some fresh air fighting to pass well let’s go hard today we have much to do in the shortest time imagine not have much to do but we do well, we focused here we have this great not much with both cufflinks rnas we stand ok we need both because we upright row or power pull makes this bench aside will strike back so let us attack the ataquemosla back with great power breathe have come far and we do well pulling elbows fight and pass this we have more than 75% already done this routine and goes cantilevered not go, do not stop no pausen just keep moving that’s all, let moving we are getting there we’re almost there not detract many ok it’s time to do Strict over head press and claudia already preparing his seat and I anticipate then pressed firmly on the great head range of motion that works directly with the deltoids, and the overwhelming triceps for me especially at this point in the routine with great guys impulse fighting, fighting, fighting, anything they want to go they do not have to go are fighters so we are all fighters not much ok facts are almost there, it’s time to go Sw ord Pull so I just need a dumbbell or one arm reverse Fly pulling with the semi bent elbow will hit the muscles of the back so we’ll do the deltoid shoulder good of muscles are being hit with this very well breathe change very While we will fight with us going we are here with you we are here with you is not it true claudia here we go let’s go! We are just not much left arms and go do great keep pushing yes! Love this ardor learn to love him we will return comfortable that is not comfortable I get that nice, ok we are on the curls below ok 2 exercises but here we go so it’s just 2 so with a frame 90 and I contract, while claudia ago curls you decide what is the best but do them we
uff going great not know about you but I’m thinking I’ll eat later but I’m hungry I did not know it could be that thing will be so dire, and editare so let arm while going with a lot of guys feel like we exchanged we feel so good this ardor tonifiquemos these biceps are going to break right here we will break every rep will improve gradually in each repetition we get closer to your goal focusing on it is because we are here so close your eyes and visualize it what on the list we’ll use the lighter weight to perform the following was way too for my set going by overhead tricep ext ok here we go with an arm 90 while the other works working and going oh yeah let’s get our just happy zone here’s what we come not go and put the pause button not lower your dumbbells should not surrender before us not give up so we , later we will pass all we’re doing this routine right now feeling the same pain you feel including us switch sides ok here we are on the last we get more kids to the finish line we will fight until the end see the finish line going through it so we we go for it right there spend together not much left arms are made I feel like jelly gimme 5 start with variations Stiff leg Deadlift I will make one leg Stiff leg Deadlift, claudia version modified if to show them how to do it with both legs dejenme adjust the bench behind me now inclined carrying lijeramente using knee hips back and then do them to the front tightening the glutes and thighs at the top keep your back straight is always good to keep your eyes up and help them get back great straight let the top down and the version I’m doing also working with the balance at once, definitely it takes a bit more finish grasp and then we get carried away while here we go, feeling the stretch in parts of the thighs do not take account of the reps today we will only do so many we can with enough time I’ll put my weight to a side, next is complicated with them made with claudia stays with them because it is easier, can you believe it’ll do side Chair Lunge and claudia will do side lunge Hdb I will perform the version with lifting, putting my weight on my hips back and then leaning back me up try to keep the leg straight, claudia do the same for leg while keeping your feet on the floor you decide which version is more ade cuada, and they can leave very well, be sure to breathe during the entire movement feel the stretch leaning back, spreading the weight over the hips ever make yourselves backwards not put everything on the knee Take him to her hips and stand very well change side .. the other side now give, with the same amount of time on both legs, carrying the weight to the hips excellent work, with this many leg muscles are working that commonly, child abductors are not working to more is a heavy movement for me if it is not easy for anyone, very well, keeping the leg straight feel great work stretches, we fight and we do not have much descanzamos well Carries bulgarian split squat, while claudia will make Split squat usare the bench for this usare back my dumbbells decide whether to use the dumbbells for split squat variation will place one foot on the bench, claudia pa rtira from the position of Stride performing any just have to drop the weight and get back up maintaining good posture while we carry out will work with both sides in the same way dividing to half going up and down while maintaining a good range of motion with this excellent movement good legs and burn and feel so good so we know it’s working now switch sides with the opposite side now keep the same distance between the legs going up and down to maintain balance because it is difficult both as fatigue very well present with a very good range of motion it is one of my movements favorite leg separates the leg work making this work more than a squat simply great job keep it up for a few seconds more holy god! very good weights will put aside for both versions will, Hip Ups claudia will be doing one leg Hip and with Lifting Up ion one leg Hip Up Colocare a check on the bench, Claudia done on the floor in any way we will place your hands on the sides, carrying a check up by pushing with the opposite foot, aiming for the roof felt with this the buttocks, thighs maybe slightly lower back trying as much as possible to make the buttocks and thighs work a lot with this movement, fluid range, we are not bouncing around is very important’re above the floor, raising and lowering online, super bass Control work with full movement trying to bring the foot towards the ceiling change aside now god can feel the heat with this, if it’s great, we leverage our own body weight one leg must move all the great weight work continue so keep focused remember why they are here from the maintain that approach principle whatever the motivating this by going up and down squashing the glutes at the top is not great job much is made very well we will either Db Squat or Db squat lunge combo that corresponds me, oh both are horrible are equally striking claudia show them the normal squat I will make a stride squat lunge squat with a then the other in the SURE squat bring your weight to the hips each time, and the lunge squat maintain an angle of 90 on both knees pretty make sure to keep your knees outward read my mind is exactly what I will say do not let collapse into you keep them exactly what are getting so keep excellent work we pass this ardor is not much to it give me five seconds is done well no weight is needed for the following we are going to do something good classic style: Wall Sit claudia do so with both legs at the same time, I will do it with one at a time if I’ll do it and if you’re wondering seriously .. we will sit after the squat if you know .. happens you asked who was following but not put their hands so BRE legs on either side not cheating may be here, here or here rather not see and think cambiare more or less than half that’s a good idea to breathe and go to your happy place go Focus if they do it with one leg at it’s time to change very well and hold what they have it pelen atravez this is all mental if mental strength work with it right here well, they are fighters not deserting will continue to work we are getting almost almost great job, ough .. that was the end of the first round catch their breath drink water if they have their legs shake a little make that move and flow lactic acid we subtract 10 seconds back with leg Deadlifts Stiff so we will need cufflinks for it I will do alternating legs Stiff Deadlifts, claudia both decide which is most appropriate for you in 3..2..1 .. here we give’ve found that this second attempts are always better than p irst I feel a bit looser here we go great with a full range of motion squashed at the top and feel that stretch pushing your hips back no matter what version are doing will feel that stretch my legs and are a little tired right, keep fighting we can move forward just like that, that was good is not about being perfect, I’m not, claudia not only are we getting a little better each repetition of it all to be a better version of ourselves great job is to follow so there is no much will continue with side lunge claudia follow with dumbbells I will do it from the raised part of the bank’s side Chair Lunge so pick one and go for it keeping pace in this second round demaciado momentum this at any time sideways push knees outward while reclinense down over the hips is not only inclining the knee bend weight reduction also nice to fo NDO Prove improve their flexibility, mobility and also great work force remain so, breathe and continue uff is not easy is the last switch sides and not easy ok we do not come here so easy we come by the true challenge, good line Oh yeah, I came out of nowhere come here to improve, or not? It is why we are here, getting better with each Think about it repetition and focus to think about your goals, and what they have to do to achieve them how much work you take at any time can pull the weight and use body weight if correct nothing happens if, Drop your dumbbells if necessary not hurt and thanks for taking into account all you have to do is throw your weight and whatever they do to customize the routine is done, we have below split squats either Bulgarian Split squat for me, or the version Regular classical Split squat with correct claudia, we start from the position of Split and here we stand up, straight down, do you pass maintain good posture that supported the heel, not recargen the tip foot front foot only it will focus heel support excellent work continue so focus on this continue so follow so do not give up switch sides excellent job with the opposite side and we are on the very good work you chi cos can this does not surrender can pass does not give the pause button not give up no descancen is a hard and fast routine fight with us until the end we will succeed well with good pace one after another keep tight torso also, not loose shoulders back ok have hip ups below a leg to be accurate either high, or both legs sorry quize say high or the floor no matter how use try not to fall asleep no, we raise their heel, bringing their hips up beginning to feel the fatigue that I bring is part of the routine will become more mental than physical all in the head do not give up, do not listen to that little voice that says: ya Give it up, and can not follow those in charge we will change our leg with the opposite and we well continue well excellent so we almost have it, more than half is made in the second round to continue rising, we do not have much kids are in control we take the heel, and the latter is hech or ok we either squat or squat lunge decide with which they will work and go for 2 more and we go two more and be all one after another we fighting with the ardor that is burning because your legs you are saying and They do not have much
to give but they know they are lying to you, do not listen we will fight this ardor when your legs get tired, do squat with the heart that’s all we have, that we just made here, pushing and passing well we’ll getting not much ok dumbbells down just last here ended in the wall wall squat a leg or two either do take it as a compliment and make happens right here in your happy place, they can with this they can with this do not give up, and we got away, it is not time to go is time to go around fighting until the end, running to catch up to cambio..cambio for one another if they are are two Quedate that was cruel, I will not ruin your quize hope you guys do after ok continue to hold Hold it, I almost have have it, do not give up do not leave not deserting give me 10 seconds that’s all it is not a false alarm this is real horrible was that this is real right now here we are exercising with you without special effects or dolby this is live abdominal both are ready to put the fire I hope are ready let’s do it, let’s begin ok let’s start with Claw on the floor and back, I’ll take the dumbbells for this I will scatter me like a star sea, start with power and requiring space got up and together we will raise the legs, and crush the abs on top lifting your shoulder blades off the floor flattening the abs on top are not going to count the repetitions today and only going to complete as many repetitions we can during the given time period as we can peeling off the shoulder blades off the floor squashing the abs at the top we are getting there, breathe good job up one after another correctly everything under control without bouncing legs with the floor does not have much to it ok now let’s start from the position of throttle opening legs hands are stretched, while we reach crunch by lifting your shoulder blades off the floor noticed also if you are using weights, as they will create some resistance looking and raising great job breathe and lift and different corners where the abs are today work every inch of them come on, breathe, one after another they will getting well again and under control by keeping the abs contracted one after another breathe, not much will incorporate us to start from the lateral position starting from the position of lateral plank continue with side Raise + Front Raise excuse you go around if just so, okay, and I you caught now going to recharge the lateral position of a forearm holding us, we will raise forward and then to the f rente correct and the next again notice that will be a little harder, if you are using dumbbells do not feel pressured doing that will become a little stronger each time they return and complete this great, definitely not forget to breathe in this excatamente keep tight torso they will getting his arm beneath you, feel that oblique that only this calcining and so it is definitely working with the oblique also going to get great and will switch sides on 5 .. ok with the opposite side with If you are using your weight, or your rug ok going up, one after another are not taking breaks today, let’s go fast and hard great today work we give one of the wonderful things about this is that your arm can move so even If you are not using weights because only his torso forza .. stabilize your body, of course, and it does work much more activation of the torso, torso getting activated we will let one after other guys we are getting well, breathe not retain the breath is not much give me 5 seconds longer, and that’s all we’re almost there 3..2 .. ok we will continue with Russian Twists are a couple of variations with this, but again do it as your own I’ll take a dumbbell for this, raising my feet and I’m going to recline at an angle of 90 degrees twisting from side to side claudia meanwhile, they will notice you have your feet on the floor making it easier , you decide which is the right want to be tested can even stretch your legs as riding a bike, both very well breathe, and if they are not twisting even so it burns even that way, happens to be combined with other movements we are doing today great one after another, already waiting for me in the second round so it is definitely, you know you will feel in the second round because you have already felt the first is the sign of things to come they are getting are going emujen and continue to come on come on 5 .. ok we take the second weight if we if we will not, continue Punch Out Sit Up we recline at an angle of 45 degrees will give blows back and forth bringing the hands back chin every time every time, you were thinking! do this, after a Russian twist thought to give the abs a beautiful fatigue, so sorry the tired but amazing result if, so we know what is working and everyone is feeling in his right abs now is how we know we will continue to fight against this pelen pain against this burning, they will get, super job very well one after another, not much fighting and going this is the end of the first round ok we will take a quick breath, take some water if need this is not a long break, will be a break of 15 seconds that means returning for Claws on 5 .. get ready all, 3 .. welcome back to Claw oh god! They are going to get going I turn a little I need a little more space and I have to accommodate my height is 1.89 cm, great job one after another with the detached shoulder blades off the floor between each repetition is that at some point they’ll be tempted to bounce feet on the ground but do not do it, let’s make no mistake after another, right here can do not much flying right through this on 5 .. ok we will continue with Butterfly Reach Crunch placing your feet together and legs open we raise and crush lifting your shoulder blades off the floor, and crushing the abs on top great job all oh god this pierces sure not to throw himself in front just try to reach the ceiling seek the roof we are in flames, all burning us so rich, obviously we also if we are feeling as you are not alone in this great work ok going to move in another movement like burning from the lateral position of the plank I sostenemo us s, ready to rostizarnos, here we go side raise + front raise we will get claudia trying to figure out that this is not remember, if you do not also know how is called follow claudia she takes care of that, but everything is fine, as you can see, this is real right here, so real .. I’ve been a mother all day is true she always mother’s day, hasfiter all night and nothing can stop it oh ya for, thank you very much for bringing me today sweet wife thank you very much … ay is a pleasure many thanks for following us from home we would not do this without you focused one after another just getting going here it’s time to switch sides, and they are going now, we return to the road, we return to the road here we go, one after another, and if you are following my modifications .. please excuse me, are not bad is not perfect, try to do the best they can will become better, remember that at home it is becoming better every day every time, every repe ticion and prove it right here is not about being perfect just work hard and better turn again, that’s all right here you are getting one after another, which is what they have, they have leave it here as it is that weight there, this burning okay, let us turn continue with Russian Twists means which it bears a weight sinking back 45 g, IRE forth one after another ok you decide which side of these from modifications is right for you is important talking about this movement that has to rotate the torso is not enough to move only the right hands, this is not done, that does nothing for you nothing, it is possible facil..es not feel anything and say not so bad if it’s not bad, trust reclinense at 45 degrees .. and go from one place to another, and so will feel that’s what I call madam.aqui Twist is so great … oh man we going to get is going to be brutal fight, twist after side planks do not have much going for is not ok punch out sit up without descanzo we know that we here argg about 45 degrees jabbing back and forth very well, returning his hands to his chin which have place it outside all go by, let’s all mind from this point everything is mental push and pass are not deserters fighters and want say that if you do not believe it will then not here i let’s all in your head back and forth from one side to another strive if they can if they can here going great and almost almost gimme 5..4 .. super good is the end of the second round and we have a completer round so before we left acabemoslo ok we have a last break 15 seconds to make it count, take a couple of breaths this last round intends to kill you hence the name the finishing Round so let’s do burn some planks in this round so we to start with Plank hip Touchdowns so let’s go with the left hip touching the floor and right hip touching the floor no change in this only do so they can if they need to go down and descanzar, lower and descancen but if you keep moving and that will be all right here, this round goes to show that they are made to show themselves that they are made more than anything sorprendanse themselves today, that is the goal that should be pursued even more than you thought and ra possible to achieve, we will give, go, left hip right hip, keeping tight torso, just giving pat and returning, toquecito and returned very well what are getting great job everyone talking the way of coaching so must being, it is how we really just so ok we are on a similar, but from the lateral position of the plank we will make side deeps plank based on the lateral position claudia show them using knees and then go up and down if you want to start with I’m doing and then switch on your knees right, and visceversa doing himself did not throw back, here we are people this is working as if his life depended on it because it does so let’s give giving everything
they have left switch sides working with both not much stay with me, do not put this malevolo pause video must not stop, will they want to do and that’s easy but do not do that I can not you stop either, that’s right, we have no pause button Here we are doing this for you stay here doing it for you, not for anyone else with everything that they have right here place it here right here not much could do this all day, thinking positively now just plank and will be done so that we are on the classic plank can be from above, or on the knees claudia show them the version knees can follow her or my you decide and will all this is the end routine do not give up, and get are not dead so it is here we go, but if they die they do not have because you have a lot of life kicking, fighting god has blessed with two legs and can get out of that bed this morning, and should not take it for granted should use what they were given, so we are going to work, working children, breathe can do it all day with positive mindset and happy our site to our happy place debemo s have it just have to think that’s all and that es..es your family, what you love is to think about that goal you want to achieve all this here right now breathe 10 seconds and will give me everything, and we got away not have because to leave now do not go here we almost and this great fact work if we did, if I could personally I feel great and I represent those who are walking around I’m so glad it’s the end for my obliques that are on fire , mangled if you liked this routine, as much as we are, burned … if you liked this routine as much as we make sure to give us a big thumbs up subscribe to the channel you tube apart from all, it allows us to keep everything SURE free to visit Patreon the page if you like to support what we’re doing here really appreciate what review on facebook, twitter, instagram, for more motivation for new deliveries to be up to date, and contact we hear, and answer what comment we want to be the best, right there for you Thank you for giving us the pleasure of serving coach kozak am today, and Claudia, and you will see in the next routine

6 Pack Abs- There’s No Substitute for Burning Belly Fat

6 Pack Abs- There’s No Substitute for Burning Belly Fat

It’s time to break away from the pack by carving out a sweet set of washboard abs. First thing you need to do is burn the fat off your waist and oblique area. You can check out my program here.

Video Transcript

Hey, what’s up, guys. So we’re doing a little feature here that we’re going to do every once in a while and it’s called Rock Reacts. Now, what we have here for the very first Rock Reacts, the amazing crack workers at Seven Bucks Digital Studios found my very first match in the WWE. I’ll just give you guys a little bit of context. Generally, when somebody comes in the WWE and they have their very first match, their very first match is generally what’s called at a live event or at a very small venue. It’s certainly not at a big pay-per-view. My very first match in the WWE was at one of their biggest pay-per-views of the year called Survivor Series in the most famous arena in the world, Madison Square Garden, where my grandfather wrestled in the 70s for Vince McMahon’s dad, my dad wrestled for Vince McMahon’s in the 80s, and here I came in in 1996. I give you that context. I remember knowing what the finish of the match was and I made one call to my parents and I was like, hey, just watch tonight, something special is going to go down. And I was super, super, super amped and excited for this night. Here we go, Rock Reacts. Ladies and gentlemen, his debut. How to Lose Belly Fat Men
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fast at home All right, so right now I am feeling myself, I’m so hyped up, I’m so excited, and I’ve got a fucking chia pet on my head as a haircut. Superstar [INAUDIBLE]. His father– So I jump over the top rope, like I’m a bad bitch, and I literally point– I have to rewind this just so you guys know. I think I’m pointing to what’s called the hard cam, and I’m literally pointing to nothing. And that’s why my back was to you guys. And again, I had this whole thing mapped out in my head that I was going to jump over the ropes, I was going to look at the hard cam, because we’re always told, you look at the hard camera, the main camera, you’re speaking to the world. I jump over the top ropes and I’m like, yeah! I’m here! Fucking hard camera’s behind me. Here we go right now, reaction continues. Jake the Snake just got hit with what looks to be a heart punch from a man by the name of Crush, who was an awesome guy who has since passed away and I appreciate him so much. So after that elimination, now I am the only one left. It is one against two. And it is the two heels against the one young rookie baby face. And I’m going to pause it right here because something really, really cool happened. These guys are amazing athletes, they go out, so I had no idea what the finish of this match was going to be until maybe an hour before the match. So we set it up where ultimately the final three competitors were two bad guys against one good guy, and that was me. So the moment Jake the Snake Roberts got beat, you felt an immediate shift in the tone of the crowd, 22,000 people in Madison Square Garden. They looked at the two bad guys, they looked at the new rookie, and in that moment, 20,000 people can either go, shit, he’s going to get his ass kicked! Or they go, shit, he’s going to get his ass kicked! But you know what? We like that dude and we want him to kick ass too. And 22,000 people did something in this moment that defined my career and literally changed my life in one night. And it’s something you can’t write, it’s something in wrestling you can’t write, you can’t script it, you can’t script it in Hollywood, because you just can’t script how people are going to react to something. And that thing that they did was 20,000 people started chanting my name. Here we go. –is left with two men on one, two– Holy shit, look at that hair. –against the rookie. Two on one sounds kinda good. Look at this, he’s a newcomer and they’re already chanting his name, the entire building! 20,000 people! They’re chanting my name. They’re like, Rocky, get a haircut! Holy shit! So I’m in there with a guy named Crush, first name was Brian, has since passed away. He’s amazing and also he was a great friend. And also a good buddy of mine who’s still in the WWE kicking ass is Goldust. This is called a test of strength. And back in the good old days of wrestling, I loved doing this. –in a tug of war. Exactly. We know he’ll take a shortcut, just like he did this morning. And the injured Mark Henry– wait a minute, one, two! It’s got a quick, small package, one, two, kick out. Look at the power. Then I start nailing Goldust with the big right hand and I start going crazy right here. Right here, all that crazy shit and those crazy moves, in wrestling terms that is called Babyface Fire. Now Goldust is just slapping me, by the way. Here we go. They shoot me in, there’s a duck, going on, double crossbody. And look at this, over the top goes– Over the top! Bro, Vince McMahon commentating, he was one of the greatest of all time in terms of commentating. I wish he would still commentate. And now here we go, back and forth, trading punches. With the powerhouse crush. Ah! He better watch out for that heart punch. A low blow, right into the balls. But they’re not just any balls. Those are the people’s balls. All right, here we go. This is it. This is the end! Oh, he moves! Hard punch to Goldust. You could feel the crowd. Uh-oh, big mistake. Big crossbody. One, two, three. Here’s a little Info that I’ll share with you guys that I’ve never shared with anyone. When I gave the big crossbody to Crush and he basically let me go over, and that’s what it means in wrestling terms. As I was pinning him, I’m going to rewind it for you guys, I give him a big crossbody, landed on him, I started pinning and the referee was counting, one, two. You’ll see my head down and I was actually speaking to him and as I am pinning him, I’m saying to him, thank you so much, brother. Thank you so much, I appreciate that. And I heard him say, I got you, brother. It’s a very special thing when something like this happens. So anyway, I just want to share that with you guys. He’s no longer here, but I’ll always appreciate that man for doing what he did. So here it is, crossbody, you see my head down, I’m talking to him right now. I’m saying, thank you so much, brother. And he’s like, no problem, brother, I got you. And then I get up and of course Jim Ross, one of the greatest of all time, telling that great story as he always does. Now it’s just between me and Goldie, It’s a little slide down the back, up. This was my finishing move at that time, it was the big shoulder breaker bang! Then [INAUDIBLE] told me, it’s your night, put your head up. Referee Jack, phenomenal. Here is your winner– Oh my god, I feel like my– –Rocky Maivia! –Name should be [? Adrienne! ?] And then I turn my back to the hard cam, get a good shot of the back of my head. 22,000 people at Madison Square Garden, bro. Completely crazy. –and how proud is Rocky Johnson and his– Vince McMahon saying how proud is Rocky Johnson, my dad and my mom. Here’s the thing, they had no idea that I was winning. My mom was bawling at home, my dad too, as well. It was a very special night, my grandmother was crying too, as well. This particular night, aside from me wearing some bright ass blue wrestling gear and a really awful haircut, I had no business, it looked like a pineapple and a chia pet all mixed in one, it was a very, very special night. And this night really kicked off my career, really defined my career. There’s an old saying in show business, if you can make it in New York, then you can make it anywhere. And my very first night in New York, they embraced me like a son and since then I have nothing but gratitude and love for New York City, for the WWE. For all those guys that put me over that night in the ring, I appreciate that. And the greatest thing I appreciate is the fans. All right, guys, I had a blast with Rock Reacts. Let us know in the comments what you want me to react to next and subscribe to the YouTube channel and I appreciate you guys so much. I’m out, and I’m going to go get a bad haircut.

A Successful How to Lose Belly Fat Program for Men

How to Lose Belly Fat for Men

You can never allow yourself to get comfortable with getting fat. Once you lower your standards, you essentially turn your brain off from trying to achieve anything better than where you’re currently at.

Video Transcript

Thanks for joining us today for How to Lose Belly Fat Men
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how to lose fat for man. This talk is a part of Health@Google–a speaker series which provides Googlers with more information on health and wellness. The aim of Health@ is to provide Googlers with tools and resources to make the right health and wellness choices for themselves and their families. We’re also still looking for wellness champions–folks who help to shape and promote the wellness programs at Google. You can check out goto/wellnesschampions to find out more. To see all our upcoming speakers and topics, visit goto/oil. a fitness community and blog dedicated to helping desk jockeys and average Joes level up their lives. A gamer his whole life, Steve has been focused on strength training and exercise as a hobby for the past ten years, as an obsession, as an obsession for the past five years, and as a full-time job for the past year. Currently on his epic quest of awesomeness, a 35000 mile trip around the world, Steve has exercised everywhere and anywhere getting in the best shape of his life despite living out of a backpack and never setting foot in a gym. In between workouts, he’s rock climbed in Thailand, scuba dived the Great Barrier Reef in Australia, sky dived in New Zealand, and even piloted a stunt plane. Thanks for joining us, Steve. [applause] >>Steve Kamb: Thanks Chad for that. Can everyone hear me OK? >>FEMALE AUDIENCE MEMBER #1: Yeah. >>Steve Kamb: All right. Great. First of all, guys, I just wanna start by saying thank you so much for having me. Google is one of those companies that you always hear about, but you don’t–. You always wonder what goes on there. So, for me today, it feels like Charlie and The Chocolate Factory, getting to see everything happening around the world–. [clears throat] Excuse me. Getting to see how this place actually runs. So, I’m sure many of you are wondering who I am what the heck I’m doing here. So let’s get started. This is a picture of me as Superman, back when–I wanna say–maybe when I was four, maybe five. To be honest with you, I don’t actually know the date. Generally, you could say, “Oh, that’s Halloween of October 2005,” or I’m sorry, Halloween when I was five or Halloween when I was four. But that could’ve been me on a Tuesday. I just happened to like dressing up like Superman as often as possible, because I really wanted to be the Man of Steel. I was just fascinated with the whole concept of being strong and super-fast and lightening quick and all these things. Unfortunately, my genetics did not really line up with being Superman. So, I’d always been that scrawny, weak, I don’t wanna say slow, but scrawny weak kid that just never had an opportunity to become super strong. And normally it wasn’t an issue growing up as a kid. It’s all right. It’s fine. You don’t need to be strong. And it never really caught up to me until I got to high school and everybody else around me had this wonderful thing happen to them and it missed out on me. Puberty. Well, by the time I was a sophomore in high school, I think I was maybe five feet tall, a hundred pounds. And then my junior year, I finally started growing. I was five feet tall. I’m sorry. Five feet, ten inches tall, still a hundred pounds. Just a total weakling. A stiff breeze would blow me over. I really wanted to start playing basketball. My brother played. My dad played. All of my friends played. I had played growing up, so I signed up for the high school basketball team. And actually, as a five foot ten, hundred pound weakling, I got cut from the basketball team. But this was the most horrifying moment of my life. I can’t believe I got cut from this basketball team. So the very next day, I signed up for a gym membership. I remember this day like it happened yesterday. I went to the gym and having no clue what I was doing, walked upstairs to the free weight section. I remember lying down on the bench. Like an idiot, I loaded up 45-pound plates on each side of the bench. And I remember lying down on the bench, just that’s what guys do. They do bench presses. I didn’t know any better. All right. Why not? Let’s get started. So I laid down on the bench, lifted the weight off the rack, brought it down to my chest– [laughter] and it got stuck there. Fortunately again, I was stupid enough not to put any clips on the outside of the rack. So I’m lying there and I slowly twisted my body to the left until that big 45-pound plate spiraled off the end of the bar bell. Boom! Smack down on the ground. As soon as that one hit, the whole weight shifted to the other side. Boom! That one fell down on the ground. I’m lying there on the bench. OK. It’s OK. Maybe nobody saw this. So I quickly put the weight back, the bar bell back on the rack. And I sat up. And I looked as those 45-pound weights were rolling across the gym floor and about 40 pairs of eyes were just staring at me, like “Who is this kid and what is he doing in a gym?” I thought the basketball cutting was getting the most mortified area of my life. Nope. It was that day, in that gym. But I realized something. Like, you know what? OK. There’s a start here. I obviously can’t get any worse than what I just did. I can build from this. There’s something that I can do. So from that point on, I made a commitment to myself saying, “You know what? I wanna get stronger. I don’t wanna be weak. I don’t wanna be that skinny kid. I wanna start making some changes in my life.” So I spent two years, the last two years of my high school strength training. I spent four years of college strength training, desperately trying to get stronger. I read every muscle and fitness magazine, ’cause that’s what you’re supposed to do if you wanna get in shape, right? I started drinking protein shakes, ’cause that’s what you’re supposed to do. Didn’t help. Through four years of college, I think I put on maybe two pounds. Just a complete, I’m not gonna say waste of my time, ’cause I learned so much in that time. But I realized in those six years, I really hadn’t accomplished much. At this point after graduating, I moved out to California. Got a desk job in sales and signed up for a gym membership. And fortunately, they gave me five free personal trainer sessions. Something I had never had before, something I didn’t think I needed. I was like, “Oh, I’ll be fine. I don’t need a trainer. I’d been exercising for six years.” Well, I sat down with that trainer, who completely changed how I ate and how I exercised. And I’ll tell you, in those first 28 days, I had more progress than I did in the entire six years prior of training. From that point, I was addicted. And I knew it. It’s like, “I got it.” From that point, I just started reading everything I could about fitness. I wanted to be–. I was like, OK. If I made six years of mistakes and I’ve finally seen the light, there have to be other people out there like me who don’t know who to talk to, who don’t know where to turn, maybe don’t have the money for a personal trainer, but they wanna start getting in shape. So I started formulating this idea of a community of folks that would help other people get started on that path to getting in shape. It was actually right around this time that a movie by the name of “300” came out. This was back in 2007. And I’m sure most of you guys have seen this movie. It may be not the deepest plot in the world, or the deepest characters, but damn, those dudes were in shape. And I couldn’t help but get inspired watching these guys and thinking here are actors getting paid millions of dollars and they dedicated their lives for months and months and months and months and months to get in the best shape of their lives. So I started doing some research how they got in shape. What did they do? And I came across this quote from Mark Twight, who is the trainer of all the actors from the movie, “300.” And that quote is “appearance is a consequence of fitness.” And that really, really resonated with me. It made sense. I said, “OK.” For me, I wanted to get bigger and stronger. For many other people, they needed to lose weight and maybe get a little bit stronger. And this concept really fascinated me. OK, if you wanna look better on the outside that’s quite all right. Put your focus into becoming the best athlete or getting in the best shape of your life if you can and your appearance will follow. So, I started building the concept of Nerd Fitness around that. So that’s how it happened, how I decided on the whole concept of Nerd Fitness. It’s actually really pretty simple. I had this idea from “300”. I had been training, from that point, probably eight years in a gym–two years pretty seriously. I was like, “Well, I’m kind of a nerd. I like fitness. Stick ’em together.” I looked it up. Couldn’t find any online for a community of folks that worked at a desk job that wanted to get in shape. And I realized that I had been making mistakes for the majority of my life trying to exercise. There had to be other people out there like that. And as far as exercise goes, it’s not like in a video game. You always start on that first level where everything is really easy. They hold your hand and walk you through it. In fitness, you’re thrown to the sharks. You walk into a gym. There’s a million elliptical machines, a bunch of exercise machines, free weights with huge dudes standing. It’s really intimidating. And that stuff used to intimidate me, but it didn’t anymore. And I thought I had an opportunity to help people that were in my same position maybe six years prior to start getting in shape. So I come to you today not as a fitness expert. I don’t claim to be one. I leave that to the actual fitness experts themselves. But I come to you as a guy that’s in the trenches with you. I spend all day on a computer, sitting behind a desk, until recently when I booked this crazy trip, which I’ll get to in a little bit. But I booked this trip–. I’m sorry. I sit behind a desk and I play video games at night, but I also enjoy reading about fitness and diet and health and exercise. And I want to pass on that information to folks that don’t know where to begin who really wanna get started. So I formulated the concept for Nerd Fitness and broke it down to one main goal. That’s be better today than you were yesterday. It’s a simple concept. One sentence to grow around. But I didn’t think that sounded nerdy enough. If I’m gonna run a website called Nerd Fitness, I have to come up with a cooler, nerdier tag-line than that. So that sentence became, “Level up your life, every single day.” That’s a simple concept and it breaks down into whatever aspect of fitness you’re hoping to accomplish. If you wanna be stronger, if you can find a way to lift one more pound today than you did last week, you’re officially stronger. [male voice interrupting] If you’re a runner–. Sorry guys. >>Female: Hi. If you’re on VC, please make sure to mute. We can hear you. [male voice interrupting] >>Steve Kamb: [chuckles] Hi guys on VC. >>Female: OK, thanks. >>Steve Kamb: [chuckles] Alrighty then. So yeah. Back to the concept of leveling up your life. It’s simple. If you wanna be a better runner, all you have to do is worry about running one second faster, or one meter farther than you ran last time. And you’re gonna start to make those changes. You’re gonna start improving and leveling up your life, very similar to a video game character. And that’s something that I grasped on to and have been running Nerd Fitness as concept around for almost three years now. So I wanted to break that down a little bit more. What are four aspects of Nerd Fitness? Four aspects of being a nerd that you can really rally behind and apply to your everyday life, to actually get better at fitness. I like to refer to those affectionately as the Four Pillars of Nerdiness. But we’ll get to these shortly. But they come down to Zero to Hero, Leveling Up, Achievements and Rewards, and also Clans and Competition. So let’s take a look at that first concept, Zero to Hero. What does Spiderman, Captain America, and the Incredible Hulk all have in common? They all started out as nerds, zeros. And through some super awesome act, became an incredible super human version of themselves. And I always, again, as the skinny guy, a weak guy, it’s something I enjoyed reading about and watching movies on. It’s like, “Hey, that’s kinda cool. This is a guy that used to be a nobody and suddenly became a great, an updated version of themselves.” So obviously, until Google invents it, we don’t have any radioactive spiders that can bite us to turn us into superheroes. So, I wanna take a look at a different concept in the same Zero to Hero category. That’s a game that I grew up playing, fell in love with. I will play each one of them until the day I die. I’m talking about “The Legend of Zelda.” And the reason I fell in love with The Legend of Zelda is because at the beginning of every game you’re always this scrawny, a little kid with a wooden sword and a wooden shield and you’re told you need to go save the world. Holy crap. That’s a little intimidating. What happens by the end of the game? You’re wielding this sweet Master Sword. You’re defeating Ganon, rescuing Zelda, saving the world. You’ve done it. You’ve gone officially from zero to hero–level zero to level 50 . You’ve been able to accomplish something that you didn’t think was possible back at the beginning. Sticking with that same concept. We’re gonna move on to Leveling Up here. So, my favorite game in Zelda was always “A Link to the Past,” way back in the Super Nintendo. I remember playing this game actually back in 3rd grade. My mom told me I couldn’t play at once for an entire month because I played so often I couldn’t sleep ’cause I had the music from–I think it was–the third dungeon in the Light World playing in my head. I told my mom, “I can’t sleep. The music’s stuck in my head.” She said, “All right. Well you’re not playing anymore.” Crap. Luckily, she let me finally start playing it again. And I realized why Zelda really appealed to me. And it was this concept of this kid had to go save the world with just this huge, terrifying, overwhelming idea to him. But he didn’t worry about it. What did he do? Link started with level one. He beat level one, got a little bit stronger, got a new weapon, moved on to level two. Did he have to worry about the future? No. He moved on to level two. As soon as he got to level two, he can move on to level three and so on. Essentially, to borrow a phrase from “What About Bob?” Essentially, this poor kid was simply taking baby steps towards saving the world and he was able to accomplish it. The next concepts are Achievements and Rewards. I don’t know if anybody here plays a game like World of Warcraft, or any of those persistent online games. I’m sure everybody has had months of their lives sucked into these things, like I have. For me, I actually started playing a game called EverQuest, which is World of Warcraft’s precursor, back in my–I wanna say–sophomore year of high school. At the time, I had no car, but I had a great computer and an EverQuest install disk, which meant months of my life were sucked into this game. And you know, it’s all virtual stuff. You don’t really–. At the end of the day, you could spend 15 hours getting all these really cool things, but you don’t actually accomplish anything in the real world. But it didn’t matter. You were still–. You had this idea of constant achievements and rewards. If you started as level one, they tell you to go kill some rats and deliver a message to somebody. I’d say, “Well, why the heck am I gonna do that?” Well, because it’s gonna get you closer to level two. As soon as you get to level two, hey, I might a sword or I might get this cool spell or this new attack and go to this new zone. You get to all these really cool things that continually escalate what you’re hoping to accomplish when it comes to–. What you do in this game you, again, very similar to Zelda, you get to go up from a zero to a hero–zero to level 50, or whatever the level cap is these days. I have no idea because my computer broke and I couldn’t play it anymore. And last but not least, we have Clans and Competitions. I’m sure everybody has also played a game like Modern Warfare 2 or Halo, Half Life, Counter Strike, Team Fortress, any of those online shooter games. And to be honest with you, I suck at first person shooters. I am terrible. I lived with two kids in Atlanta for the past three years who were great at these games. And I never wanted to play because I knew they’d always kick my ass. One day last year, they got Halo Reach. They said, “Steve, c’mon man. Let’s play.” “All right. I’ll get into it. I’ll finally start playing Halo.” I think the first time I played, I got one kill and I died 37 times. Not exactly a great ratio, but I learned something. You know what? One kill is better than zero. And next time I went out, I got two kills and only 35 deaths. It’s like, “Well, you only got one more kill, but hey. That’s a hundred percent increase in my kill ratio right there. Thank you very much.” So I could build on that. And I noticed I could start not only comparing myself against my previous stats, but I could compare myself to people all around the world and have these competitions and say, “Well you know what? I got great at this. I wasn’t so good at this, but I can get better and I can see if I’m getting better in the right way.” So, we now have these four concepts. I wanna think of what we can do to combine them and actually use them to essentially level up our lives. Here’s a term I like to call “Real Life Role-Playing,” which is a little different than the role-playing you’re probably used to at home with your wife or husband. Let’s start with that first goal. We have a concept of going from zero to hero. And for this, whenever anybody comes to me and says, “Steve, I wanna get in shape,” or “I wanna get stronger. I wanna run faster,” I encourage them to get super specific with that goal. And by that I mean if you’re gonna be a superhero, what would your super power be? And the reason for that is it takes things from the abstract and makes them tangible. So, if somebody says, “I wanna get in shape,” encourage them to put a date and maybe a goal on it. And that becomes maybe lose ten percent body fat by September 1st. You all of a sudden have a specific goal that you can start working towards. Getting stronger becomes do a freaking pull-up by Halloween. Everybody always wants to be able to do one. They never can. And they say they want to get stronger. In what way do you want to get stronger? Be specific and then you can start tailoring your work outs and your plans around how you’re gonna get stronger. Maybe you wanna run faster. Everybody wants to run faster. It’s, you like running? Maybe you wanna run faster. Let’s break that down. Instead of just running faster, maybe you wanna run a half marathon in under two hours. Or maybe you wanna finally run a full marathon. Whatever it is set a specific goal so that you know exactly what your particular level fifty is. And by that I mean you’re working your way up slowly. Yeah, you can get into it, but if you have that specific idea in mind, that tangible goal that you can work towards, it makes it a lot easier to start putting the steps in place, which is that next level up concept. And for this, I’m sure you’ve all heard the phrase, “What gets measured gets improved.” The reason I say that is because if you don’t know how good you did last week, how the heck are you gonna know how good you’re gonna do this week in order to be better? And for that, I mean it’s time to track every workout you do. And if you’re not working out yet, I’ll get to this a little later on. And by that I mean what exactly you did. Did you do push-ups, squats? Did you do pull-ups? Whatever you did, how many of them did you do? How long did it take you to do it? And how did you feel afterwards? Once you have these things written down and kept track of, next week you can look back at your previous workouts and say, “OK, I got it. Last week I did ten push-ups. In order for me to be stronger this week, simple. I need to do 11 push-ups. If I can do 11, I am now officially stronger.” If you’re running, maybe you ran a mile last week and it exhausted you. OK. How long did it take you to run that mile? If it took you nine, nine and a half minutes, great. If you can do it this week in nine minutes and twenty-nine seconds, you are now officially faster. Congratulations, you made a step in the right direction. On top of that, if you’re really interested in how your appearance looks, or you know you wanna lose weight, you wanna make sure you’re losing the right kind of weight. I wholeheartedly encourage you to keep track of your measurements. And I don’t mean measure yourself on a daily basis. That can lead to all kinds of mental issues. Oh my God, my weight went up one pound or down two, or vice versa. I mean, over the course of a couple of weeks, keep track of not only your body fat percentage, of which you can use a simple caliper that you can buy online for ten bucks to show if it’s progressing in the right direction. Also your weight. You can even use a simple tape measure. Take measurements like your chest, navel, waist, hips, thigh, whatever. As long as you’re measuring the same thing in the same spot at the same time of day each week, you can show that you’re getting healthier in the right way. Another thing that you can also track is your diet. I know a lot of people don’t like to track calories. For me personally, that’s one of the best things I think somebody can do the first couple days of starting out. The majority of people don’t have any idea how much they’re actually eating. And after a couple days of tracking that, they realize, “Oh, I was eating way more than I thought,” or maybe, “I was eating way less than I thought.” So that’s the Leveling Up concept. At this point, I wanna introduce a good friend of mine. I’ve never actually met her. She actually lives in Boston, so I’ll get a chance to meet her in a couple of weeks. It’s a girl by the name of Staci, who has recently become a moderator on the Nerd Fitness message boards, a community that we have through the site. The reason I wanna bring up Staci, or Spezzy, as she’s known on the boards, is that she has become such an inspiration to all the girls that read Nerd Fitness because of her great, incredible story. So we’re gonna back up a little bit. Staci works as an email marketing manager up in Boston. Back in August of 2009, this is about a year before she discovered Nerd Fitness, she weighed 172 pounds. On top of that, she had a body fat percentage around 35 to 37 percent, according to her doctor. And she wanted to lose weight. So what she started doing, we’ll get to that in a second. This is Staci at 172 pounds here back in August of 2009. Now, what Staci did is what every girl that generally runs across fitness starts doing. They start to starve themselves. They start running six hours a day on a treadmill because they think that’s what they’re supposed to do. And Staci did this for over a year. She worked out every single day. All she did was run, run, run, run, run, run, run. I think she was eating somewhere between 900 and maybe 1100 calories a day, practically starving herself. As a result, she got all the way down to 120 pounds as of August of 2010. As an unfortunate side effect of that, Staci was also a twig. She had no muscle on her. She was tired all the time. She felt like crap. And incredibly weak, she told me a story of how she, at this point in her life, she actually wanted to start weight training. So she bought herself a Gillian Michaels DVD and two pink, 5-pound dumbbells. And could not actually physically lift them up to do a chest press because she was so weak. So from that point on, this is the point when she discovers Nerd Fitness, hops on the message boards and starts speaking with all the other folks on there that are doing strength training. And from here on over the next two months, she was actually able to put on ten pounds of healthy muscle. And how she did that was honestly through strength training. And I know a lot of girls are very hesitant. They don’t wanna get too bulky. They’re, “Oh my God, if I start lifting weights I’m gonna start looking like some ‘roided up girl that belongs in a body weight competition and not in a, not the look that they’re going for.” Well, I’m here to tell you that’s all crap. I show you here that Staci, like I said, she started weight training. And not only did she start weight training, she started weight training old school. I’m talking barbell, big plates on the side, lifting heavy, dead lifts, squats, overhead presses, bench press. And it was actually right around this point in October when she started to really get into the whole strength training thing. These are her stats over the past seven months she’s kept meticulous track of. The top bar is actually her, how much she’s been able to dead lift. You notice back in October she started at 135 pounds, and last week she actually dead lifted 315 pounds. She weighs 140 pounds now. So, it’s about two and a half, two point two five, two and a half times her own body weight. Her bench press has gone from 95 pounds up to 135. And her overhead press has gone from 50 pounds all the way up to 95. And it’s been so cool to see this happen. So you’re probably wondering, “OK. This girl packs on an additional ten pounds of muscle again. She’s been strength training heavy.” I mean, 315 pounds is a ridiculous amount of weight to lift. “So what happened?” What happens to somebody that packs on more weight, as a female, while lifting heavy? This is her back in October at 131 pounds. This is her taken yesterday at 142 pounds. Believe it or not, the picture on the right, she’s actually 11 pounds heavier than the picture on the left. How was she able to do it? One, she tracked all of her weight. She did every week. And honestly, I wouldn’t believe this if somebody sent me these pictures and said, “Hey, look what I did.” Because every, honestly the internet, everybody is skeptical. However, she’s been keeping track of every one of her workouts for the past seven months on the Nerd Fitness message boards. You go back through there and read the archives and see on this day she lifted this much. She did these exercises. She weighed in at this amount of weight. This is awesome to see what she’s been able to accomplish simply because she knew what she wanted, she put her focus on getting stronger. And as a result, her appearance started to show that. Now let’s move on to that Achievements and Rewards category. And this is very similar to what I was just discussing. But I want you to always show progress. And by that I mean, if you’re keeping track of your stats. It’s really easy for you to see, OK. If I did this last week, I need to do this, this week in order to start seeing some success. On top of that, I highly encourage people–and this is one that drives me absolutely crazy–I see people go to a gym and they start lifting weights. And they take a class and they do some sort of cardio aerobic class and they come home and stuff their face with a 300-calorie Gatorade and a piece of cake because they’ve earned it because they worked out. They’ve actually done more damage with the food that they ate compared to the amount of exercise that they have actually been able to do. For that, I encourage you to reward yourself with things that reward you back. And by that, I mean if you are–. If you wanna lose weight, say, by the time I get to 50 pounds loss, I’m gonna buy myself some new clothes. That will encourage you to wanna lift, encourage you to want to continue to be better. Let’s say maybe you want to take a karate class. You say, “OK, great. I will take that karate class after I’ve exercised three days a week for two months in a row.” So that you have the confidence to walk into that class. You have these things that you can build on and reward yourself with to give you things to look forward to. Not only look forward to them, but look forward to them and use those things to even get better and better and better. At this point, I wanna introduce you to another guy that came across my site back in October of 2010. His name is Tony. Back in October, Tony weighed in at 257 pounds. He had a waist size of 40 inches. He had a shirt size of double XL and he came to me looking for a plan to follow. He wanted to get in shape. He knew he needed some sort of specific plan and he didn’t have one. He emailed me and said, “Steve, I just picked up your Rebel Fitness guide.” It’s a workout plan that I offer through the website. He said, “I picked it up. I wanna get started. I just wanna let you know that today is the day that I’m starting.” All right, Tony. Thanks, man. I didn’t hear from Tony for five months. I just figured it happens. People drop off the face of the earth. He tried it, failed, didn’t work out for him. Fortunately, Tony actually stuck with it. I got an email from Tony again back in March. Tony, at this point in March, dropped his weight down to 211 pounds, which is 46 pounds lost in five months. His waist size dropped by four inches. Shirt size went down to large. The way the Rebel Fitness guide is set up is it’s broken into different levels. For somebody that’s brand new to exercise, you can start at Level One. If you do your eight weeks at Level One, then you progress up to Level Two. As soon as you get through Level Two, you can move on to Level Three. So there’s this constant progression and reward system that says, “Hey, you’re able to accomplish this. I encourage you to move on to the next one.” Well, Tony emailed me in March with his after picture and said, “Hey, I don’t have a Nerd Fitness t-shirt yet, but as soon as I get through Level Three, I’m gonna buy one.” And it was so, pretty cool. So Tony actually sent me a picture wearing his homemade Nerd Fitness t-shirt, where he had taken his I Heart New York and taped a blue “F” onto it. [laughter] I was so inspired by Tony’s story enough that I said, “If you get through Level Three man, I’m gonna send you a shirt.” And fortunately, he got through it. So I decided to send him a Nerd Fitness t-shirt. And on top of that, what’s been great to see is Tony not only says something like, “Hey, I made it through Level Three. I can’t wait to get to Level Four.” When he gets to Level Four and beats Level Four, he said, “I can’t wait to move on to the next Rebel Strength guide.” There’s another e-book that I put out. And that was his reward was to move on to the next step. He wasn’t gonna reward himself by binge eating and drinking and regressing. He was gonna reward himself with things that continue to reward him in the right direction. So here’s a look at Tony again, before and after. Why was Tony so successful? And I’d love to say that it was my e-books, but to be honest with you my e-book is no different from the other e-books that are offered out there. It always pretty much comes to the same thing–having a plan that you can stick with. The reason I think my book worked for Tony is because it’s filled with Star Wars and Lord of the Rings references and things like that that keep people interested and excited and have that level progression that Tony really latched onto. So, he had a specific plan to follow. Tony started at Level One. He worked his eight weeks. As soon as he got through that, he moved on to Level Two. He did his eight weeks there and he moved on to Level Three. He’s now halfway through Level Four and as soon as he’s done with that, he said he’s gonna move on to the next e-book, which I told him I’d send him absolutely free of charge because I just can’t help but love what this guy’s been able to accomplish. It’s been so inspiring for me. And last but not least, we have our Clans and Competitions. And this one is relatively self-explanatory. For this, I mean it’s simple. Have a support group. A lot of us, and I’m assuming at Google here, you guys have plenty of friends that are all interested in these type of things. We’re all–. Here you guys are all work in a similar type of job. You’re sitting behind a desk. You’re sitting at a computer. Maybe you wanna start getting in shape. So you have those folks that you can reach out to, folks that you can express your concerns with and say, “Hey, I’m not making progress on this,” or share your goals. And share your successes. If you have an unsupportive husband or wife and you go home and say, “Honey, I just dead lifted 225 pounds,” and they don’t know what a dead lift is, well, they’re probably not gonna care. And you’re not gonna have that encouragement. So, the reason the thing about Nerd Fitness that I’m most proud of, the thing that I think is the future of where this community is headed is the message board community and the community itself that has sprung up around the blog. The reason I say that is because it’s nerds and desk jockeys from all over the world that don’t have this support group at home. Because they don’t have it at home, they have all friends that all just wanna sit around and play video games all day and say, “Hey, you wanna go exercise?” “No, I’m just gonna sit here and do this.” Well, they have a support group online–people that they can reach out to and say, “Hey, I just did this,” or, “I just accomplished that.” And there’s thousands. We’re up to, I think, 1700 people on the boards now. So if anybody posts something like, “Hey, I just ran my first half marathon,” there will be 20 people posting within a couple of minutes to say congratulations. And I know that person is so fired up reading these things and saying, “You know what? I’m starting to, I get it. I’m part of something now, something that’s bigger than me and I’m making success. And not only am I being successful, but I’m inspiring other people to have success as well.” At this point, I wanna introduce you to my friend Saint. Saint and I grew up together and we played basketball back when we were in, I think, 5th grade. And stayed in touch. Actually, the way Saint and I stayed in touch–. He lives in Boston and after that, I went to college in Tennessee, California, and Atlanta. The way that Saint and I stayed in touch was really through EverQuest–EverQuest and Gchat these days. Saint came to me back in–let’s see–it was January of 2009 and a weight of 236 pounds. Like any other desk jockey, he had kinda sat around after he graduated college. Didn’t really keep track of his weight. Didn’t really exercise much. And wanted to start making some changes. He said, “Steve I wanna lose weight.” All right, bud. Well, it’s somebody that wants to get in shape. I said, “I encourage you to start putting some goals in place.” Well, he wasn’t really interested in strength training. He wasn’t really interested in keeping track of what he ate. He’s like, “I’ll just eat less and run a lot more.” All right. Well, it’s a start. So what happened was Saint lost about 30 pounds over the course of the year. Honestly, through the same way that Staci, or Spezzy, was able to lose her weight by almost starving himself and running ragged. So what happened was Saint, back in January, got all the way down to 203 pounds and then continued to try and work that weight off. Unfortunately, over the year nothing happened. He got stuck at 203 pounds and he ended up at a body fat percentage around 20% or so, which is–. He’s not a really out of shape guy. He stayed relatively active, but it wasn’t where he wanted to be. He’s always struggled to get across the 200-pound barrier. And then something happened that I will always look back on. What happened is Saint emailed me out of the blue, or actually it was on Gchat, back in January. Said, “Steve, I’ve made a huge mistake.” “All right, Saint. How much money do you need?” “No. I don’t need any money. I entered into a competition with my friends at work.” “OK. That sounds like a good idea. Well, what happened?” “Well, I’m getting married in June and I wanna be in the best shape of my life for my honeymoon. So I told my friends that if I didn’t get below ten percent body fat by the time Memorial Day rolled around, I owe them $500 .” “Saint, are you an idiot?” “Yes. I’m an idiot.” “Do you have $500 to give to your friends if you don’t make it?” “No, I don’t, which is why I need you to help me get there.” “All right, dude. You got it. It’s gonna be tough, but let’s make it happen.” So, over the past five months, I told Saint he needed to start tracking everything that he did meticulously if he wanted to get down to that level. And obviously, ten percent is a really low number. So he had to be incredibly diligent with not only what he ate, but how he trained. And obviously, decent genetics and everything like that factored in there as well. But he started to–. He wanted to get down to that body fat percentage. So this is Saint’s weight over the past five months. If you notice, he started up around 203 pounds. He quickly weight dropped off. He lost seven pounds or so right around the February mark. Weight went down a little bit. Went down around to 193 pounds. And then his weight started going back up again. So by the time middle of May rolled around, Saint had only lost seven pounds. Fortunately, Saint had been tracking a lot of other metrics as well. So for the past five months, Saint has been tracking his body fat percentage by getting it measured every two weeks. He also took measurements of different parts of his body every two weeks to make sure he was progressing in the right direction. So after a month and a half, Saint’s body fat, although his weight was dropping as we saw in the previous slide, his body fat wasn’t going anywhere. And he’s like, “Oh, crap. Well, I’m two months in. I got three months to go. I don’t have $500 to give up. I need to start making some changes.” So I told Saint, “All right, man. What you need to do is focus on getting stronger. Put the focus on getting stronger. We’re gonna clean up your diet.” That day, he signed up for a gym membership and started lifting heavy. Like clockwork, Saint’s body fat dropped back in March. Actually, he started joining the gym right around mid-February. He went from right around 20 percent in mid-February all the way down to nine point five percent in May. He emailed me halfway through May and said, “Holy crap. I did it.” “What did you do?” He said, “I got down to nine point five percent.” “All right.” Well again, this is one of those situations where I wouldn’t believe it if I didn’t see it. This is Saint back in January. And this is Saint in May. Again, and when I say January. The weight really didn’t start dropping off until halfway through February. The reason Saint was able to have the success is ’cause he had that fire lit underneath him. I’m not encouraging everyone to start betting their friends that they pay them 500 bucks so they don’t get what they want, but it was able for them–. It was a way for Saint to finally start making some changes. Not only did he make these changes, but he put his focus on getting stronger. Saint leveled up his life by focusing on getting stronger. And the best part about this whole thing is I get emails from Saint, Gchats from Saint on a daily basis still. Whereas for the past two years, they’d always been, “I need to lose weight,” or, “I can’t get to where I need to be,” or, “I can’t do this.” These Gchats are now, “Holy crap, Steve. I just dead lifted 225 pounds for the first time.” “Steve, I can do five pull-ups in a row now. Last year, I couldn’t do a single pull-up.” Or, “Hey, I just dunked a basketball. I didn’t think I’d ever be able to do that.” But he did it. His goals have now completely shifted. They’ve gone from “I need to lose weight,” something generic to something super specific. He wanted to get to a certain body fat percentage. That was his driving force to begin with. And since then, his goals have shifted to wanting to become stronger and a more leveled up version of himself. And that’s what all three of these folks have in common. They all set specific, concrete goals. Not only did they have these specific, concrete goals, but they broke these goals down into specific steps. So they knew what they needed to do to go from Level One to Level Two to Level Three. There was always that progression. It was never too overwhelming for them ’cause all they had to focus on was that next logical step of the progression. On top of that, they all tracked their workouts. They tracked their weight and multiple other things on themselves to make sure they were headed in the right direction. If Saint wasn’t tracking his body fat and he just saw that his weight was dropping off, he wasn’t taking measurements, he never would’ve known that–. He wasn’t sure why things weren’t working out for him, but because he was keeping track of all these different things and he could compare them week over week, month over month, he could see that progress and say, “OK. I’m there. I’m starting to do things in the right way. I’m making progress. I can build on this.” Last but not least, they all incorporated community. I can guarantee you–. Community and competition. I can guarantee you, Staci wouldn’t look the way she does today if she had never found the Nerd Fitness community that helped her find her love of barbell training and really enjoying strength training. I can tell you Saint would still be stuck at 203 pounds today if he didn’t have that competition behind him to finally push him over the edge and wanna start making some serious changes. And I’ll tell you just a quick, little bit about my epic quest. Back in December, I was living with two friends in Atlanta. And one is moving in with his girlfriend. And another one is moving out of state. So I had this opportunity as well. I could get my own place to live and keep doing what I’m doing. I had already been running Nerd Fitness as my full-time job for the past six months. Or, I could book some crazy trip. And the reason I wanted to book a crazy trip is because honestly, I’m one of the most risk-adverse homebodies that you’ll meet. Up until November of last year, I had never been out of North America. I am a very picky eater. So, traveling to foreign countries scared the crap out of me. And things that scared me, I told myself, “How are you going to encourage people to want to live better and step outside of their comfort zone if you can’t do it yourself?” So for me, I essentially travel-hacked. I sold my car. Sold most of my stuff. And travel-hacked my way into a 35,000 mile trip around the world. I wanted to start crossing things off my bucket list. Now, obviously a bucket list doesn’t sound nerdy enough, so I decided to call it my Epic Quest of Awesome, ’cause I thought it sounded cooler. So, while traveling, I started doing things that scared me when visiting a foreign country. Here I am doing push-ups on the Great Wall of China. Bungee jumping. Scuba-diving with sharks and finding Nemo down there. And even jumping out of an airplane. I started doing things that really scared me because I not only wanted to level up my workouts and my fitness, but I wanted to level up my life. And for me to level up my life, it was doing things and seeing things and experiencing things that I had never seen or done or felt before. It also presented an interesting situation for me. I’ve been a gym rat, I guess, for the past decade of my life. I can think of maybe three or four months along the way where I haven’t had a gym membership. And in those three or four months, I’ve gotten weaker because I didn’t know what the heck to do if I didn’t have barbells and plates and all that good stuff to workout. So, I had to put a plan in place. Honestly, it was for you guys. I wanted to come back to Google in better shape than when I left. So I was scared I was gonna come back after four months of living out of a backpack, no gym, looking like a complete skeleton and having you guys saying, “Who the heck is this guy and who is he to tell us about fitness?” So I spent the three months while traveling, I’m sorry, three and a half months while traveling, no gym, living out of a backpack, completely readjusting how I worked out. And to do that, I put my focus on getting stronger with only body weight exercises. And that was a concept that I just honestly didn’t think was possible. I can do push-ups, but I don’t think that’s gonna get me any stronger, if I keep doing the same kind of push-ups in a row. So I started doing research into guys like gymnasts and people from Cirque du Soleil. I figured, “You know what? If these guys can get in great shape without picking up a weight, maybe I could, too.” On top of that, a term I like to use is “MacGyvering” a workout. I’m sure everybody has seen the show MacGyver, where MacGyver, he’s save the world or blow up something that if you give him a paper clip, a piece of gum, and a plastic straw, and he’ll figure out a way to make a bomb out of it. Well, for me, I had to figure a way how to make a workout out of everywhere that I was traveling. So every time I got out into a new city, I would walk around until I found either a tree branch, a kid’s swing set, overhang of a bus station. I’ve even worked out hanging off of something inside the Auckland, New Zealand airport because that was where I could find something to do pull-ups on. And beyond those pull-ups, everything else I did was just using my body weight. And along with just using the body weight exercises, I had to clearly defined path for success. And what I mean by that is there was a logical progression for each exercise that I had to go through in order for me to actually get to that successful stage. And what I mean by that is I started out doing regular push-ups. As soon as those became too easy for me, I knew where to go next. I put my feet up on a bench and do decline push-ups. From there, I started working towards handstand push-ups, where I just put my feet up against a wall and try to hold a handstand as long as possible. From there, trying to do maybe a half handstand push-up. Beyond that, doing a full handstand push-up. I’m at the point know where I can do nine handstand push-ups in a row, something that I hadn’t even considered five months ago. It’s something I never even thought I’d be able to do just because it wasn’t something I’d considered. On top of that, I can now do–. I went from doing seven pull-ups in a row to 20 pull-ups in a row. And from zero one-legged squats, I can almost do five on each leg now. And as a result of getting stronger and doing these things, I put a focus on eating healthier. As a result, I put on ten pounds in the past three months of almost all muscle while living out of a backpack and traveling. And I realized, “You know what? If I can do this while traveling, there’s no reason that nobody else can not build a workout.” And here at Google, you guys have such a great advantage. You guys have personal trainers on staff that can help you out if you’re interested. You have people that can answer your questions. But there’s sometimes where maybe you’re traveling or on vacation and you wanna get in shape and you don’t really know where to begin. Well, you can really break things down to make things as simple as possible. As they say, “Keep it simple, stupid.” So, in order to build a workout, I like to keep everything at 45 minutes–no longer than that. Be super intense in those 45 minutes. And also, focus on doing real world movements. And by that, I mean doing exercises that prepare your body for the real world. I don’t mean doing bicep curls and getting in a machine and doing leg curls and all that garbage. I mean doing things that actually help you out while you’re traveling. I mean, help you out in your real life. And for that, I mean if you can do a simple body weight squat and drop down below–. Drop your body down and focus on squats. The next time you need to move your couch, pick up your kid, grab your groceries, your body is already prepared for these movements because you’ve put your body through these movements on a repeated basis. It’s ready to handle these things. So if it’s ready to handle these things, you’re gonna be far less likely inclined to get injured. On top of that, you can also pick your exercise, I’m sorry. Pick your level for each exercise. And by that, I mean for a push-up. You go from a push-up to a declined push-up, to that next level. Each push-up is going up. Squats can go from two-legged squats to one-legged squats while holding on to something, down to–. There are huge–. There’s levels and levels of progressions for each exercise you can do. So for this, I made things super simple for while I was traveling ’cause I knew I wouldn’t have a lot of time. I might be at a bus station one day, the next day in a different town. So I wanted to keep things super simple. I started with a simple push exercise. By that, I mean push-ups. If you can’t do a single push-up yet, you can start by doing them against a wall, putting your hands on the side of a bench, something where it makes it a little easier for you. Just like the rest of your life, you can level it up step by step by step until you’re getting stronger. After you do your push exercises, we move on to a pull exercise. Pull is gonna work your back, your biceps and your forearms. So right there you’ve pretty much covered almost every single muscle group in your entire upper body in two exercises. Now, you might be able to do a pull-up. You might not. If you can’t do a pull-up, it’s OK. There are progressions you can take on pull-ups as well, whether it’s a bent over row where you’re down on one knee, lifting your backpack, your laptop bag, something up in the air, pulling backwards. That is working your back and will get you started in the right direction towards finally doing a pull-up. After that, we have leg exercises. This is simple. Squats, lunges, anything that involves your lower body. If you squat deep enough, not only are you activating your quads, but you’re also activating your hamstrings, your flutes, your calves. Your whole lower body essentially gets worked out along with your core. When you’re doing things like squats and lunges and you can do things called step ups, where you’re stepping up onto a high ledge, or doing box jumps where you’re jumping up onto a ledge. It’s putting your entire lower body through a workout in just one exercise. Last but not least we have our core exercise. It’s gonna work your stomach, your lower back, and your obliques. So just like that in four exercises, we’ve almost covered every muscle group in your body. And I understand this is not a fully complete workout, but if you’re pinched for time, if you’re traveling, if you don’t have a gym, you don’t have weights to lift, or maybe you’re just not interested in going to a gym. To be honest with you, I might never have set foot in a gym again because I’ve had so much fun doing what I’ve done over these past four months. And you take these four exercises. Now I realize this chart looks a little intimidating at first. But it really is very similar to a Choose Your Own Adventure. I remember reading those books as a kid. What you take is you have your four exercises from the previous page and you decide on what your desired outcome is. If you want to build strength, you simply focus on only doing four to six reps. If you want to hypertrophy, which is essentially increasing muscular size, you’re gonna focus on doing eight to twelve reps. And maybe you wanna focus on muscular endurance, if you’re an endurance athlete or you just wanna see how much of a certain exercise you can do. That’s when your reps are gonna go from 12 to 15 plus. So what you’re gonna do, is you take your four exercises–it’s almost like fill in the equation–you pick your four exercises. You decide on your sets, your reps, and your rests. And then you track your results. You say, “I did four sets of ten push-ups this week. I did three sets of five squats this week. And I did four sets of two pull-ups.” Perfect. Write it down. Pull up Evernote on your phone or shoot yourself an email. Keep track of what you did this week so next week you know exactly what you need to do in order to be better. And I realize that’s a very simplified version of what a workout is. I also make sure you warm up beforehand and stretch properly afterwards. I didn’t want to get into all that stuff here in this presentation. It would take way too long. I actually love to work with the Google trainers here and send everybody that’s interested a .pdf of not only what I’ve been doing on the past four months with descriptions and videos of each exercise, but also a unified message between Nerd Fitness and Google. I don’t think there’s a better audience that I can get in front of as far as being a nerd and being excited about fitness. And putting together something that you guys can not only take with you, but read and kinda start building your own concepts. It’s very similar to the whole give a man a fish, he eats for a day. Teach a man to fish, he eats for a lifetime, blah, blah, blah. You know it. It’s very similar to that. So, today I wanna leave you with one final concept before we open up to questions. It comes down to “Do something. Do anything.” We’re all at that point in our lives where certain things seem overwhelming. If you’re really overweight and you wanna get down to a certain weight, it could be very overwhelming and intimidating. If you wanna go to a gym and it’s scary for you to get there, don’t worry. Maybe you wanna finally you run a marathon, but you can’t walk ten feet without losing your breath. That’s OK. Focus on doing something today. And by that, it can honestly mean as something as walking a little bit, doing a couple push-ups at your desk in-between sets. I’m sorry, in between projects. And maybe you’re trying to eat better. Focus on changing one thing in your diet, trying to eat a little bit healthier. And the example I always like to call upon is–just to cement my nerdiness–I like to look back and think about Optimus Prime from Transformers. When you think of Optimus Prime, you got this huge Mack Truck, and all of a sudden he becomes a freaking giant robot. How did he do it? One step at a time. It wasn’t he snapped his fingers and all of a sudden transformed from a truck into a robot. One tire pulled in. The windshield pulls down a little bit. Something else gets tucked behind something else. And little by little, step by step, Optimus Prime transforms himself literally, from a Mack Truck into a robot. So, I encourage you to start doing something. Build on that. And once you’re doing something, get a little bit better at it each time and you’ll start to see some results and hopefully start leveling up your life. I guess we open up to questions now. Before I get there, I just wanna say again guys, thank you so much for coming out. It’s been an absolute pleasure to be here at Google and probably one of the coolest things I’ve ever done. I actually added this to my Epic Quest. I finally crossed this off today. So thank you again for having me. [applause] I don’t know if anybody has any questions. Maybe, maybe not. I guess not. Yes. Sure. >>MALE AUDIENCE MEMBER #2: [ inaudible ] >>Steve Kamb: You know, it’s funny you should mention–. My dad, actually, growing up, my dad–. I’m sorry. >>MALE AUDIENCE MEMBER #2: [ inaudible ] >>Steve Kamb: Oh, sure. The questions was thank you for reminding me. The question was a question about my parents and what my parents have done since before starting Nerd Fitness and since then. Is that what you mean? Or like growing up and–. >>MALE AUDIENCE MEMBER #2: Growing up and then [ inaudible ]. >>Steve Kamb: OK. So, growing up and through then. >>MALE AUDIENCE MEMBER #2: [ inaudible]. >>Steve Kamb: Sure. Absolutely. So, my parents were never overweight. Never, never really overweight, but they both worked desk jobs so they all had the same thing over the course of 20, 30 years of sitting behind a desk. My dad developed a little bit of a gut, like every other guy that generally works at a desk and spends all his time there. And I never told him to make any changes. And this is actually something that I have really come to enjoy. I wanna say my dad is a big guy. He’s six five. He weighs, I think at his biggest he was probably 230, maybe 240. But he hadn’t exercised in years up until I started Nerd Fitness. And I never told him to make a change, but his diet wasn’t the cleanest. And he wasn’t exercising a lot. And I was actually worried about him. I want my dad to be around forever, like everybody does. And I was kind of worried about him. But my dad has been such an important figure in my life, that how do you bring up something to your dad and say, “Hey dad. I need you to start losing weight.” And I didn’t. Instead, I chose to try to inspire him through my actions. And by that, I mean I never once brought up, “Hey Dad, you need to lose weight.” It was more, “Hey Dad. Check out this article I read.” Or he made sure he was reading Nerd Fitness every day since then. I’d been very, very lucky to have supportive parents throughout this whole thing. And since then, my dad has actually been able to lose–I wanna say–between 20 and 30 pounds through nothing I’ve requested, but he started doing push-ups and started cleaning up his diet. And it’s been cool to see that he emailed me and said, “Hey, I’ve lost 12 pounds this year and I’m gonna lose another 12 next year.” Wow. Dad, that’s awesome. I didn’t ask it of him, but I really wanted it for him. So it’s been cool to see that progression happen. Same thing with my mom and also my sister. My sister actually started strength training along with the Rebel Strength guide. It’s the e-book I put out a couple months back. And I saw a picture of her the other day. And I haven’t seen her since I left for my trip. Holy crap. You look great. And my sister, what she’d been doing, she’d been strength training. She emailed me the other day and said, “Holy crap Steve. I did two pull-ups.” And this is my younger sister, who had never been able to do a pull-up in her life. She said, “Hey Steve. I can finally do two pull-ups.” And that’s awesome. Go for three. So now, my family has started to embrace this stuff through not because I’ve asked them to, but because they’ve been inspired. But not only what I’ve written about, but inspired by these stories and the people that have started popping up in the blogs and in the message boards and stuff like that. So, my folks were never overweight, but they were very typical Americans with a desk job. A gut to lose and some weight to drop and something they never considered focusing on until Nerd Fitness finally started happening. Yes. >>MALE AUDIENCE MEMBER #3: I have a nerdy question. >>Steve Kamb: A nerdy question, yes. Absolutely. I love it. >>MALE AUDIENCE MEMBER #3: Any particular tools you’d want a person to look at for tracking and reporting progress? >>Steve Kamb: Absolutely. Tools that I recommend. The question was any nerdy tools out there to recommend for progress? The best thing that I found as far as keeping things digital was a website called dailyburn.com. And what it is, it’s just a simple program for you to keep track of what you’re eating and your workouts. And you can put your weights every time you measure it. And every time you weigh in, you put your weights in there. And the reason I found it so great is because when I wanted to start building muscle, I realized I wasn’t eating enough. And for most people that wanna start losing weight, they don’t realize that they’re eating too much. So I encourage them to sign up for Daily Burn. Spend two to three days tracking their calories. And really keeping track of–. And the reason Daily Burn makes it so easy is you can simply type in something like “strawberries” or “Kit-Kat” or whatever. And it provides all statistics for it–the carbs, grams of sugar, total calories, everything. And at the end of the day, you can look at it and go, “Wow. I didn’t realize I ate that much.” Or, “Wow. I didn’t realize I wasn’t eating enough or was eating enough protein and etc.” And then on top of that as far as tracking workouts, I love to use a program called Evernote. It’s a simple app for my phone. And I’m sure many of you have it where I just pull-up a document. I put the title and it’ll say, “5/31,” or “6/01” will say Mountain View, California. And I’ll write down what I did. I started out with a dynamic warm up and jump roped for five minutes to get my blood pumping. Then I did this many push-ups with 90 seconds in-between each set. And then I did this many push-ups, so very basic. I don’t–. You can track it on Excel, if you’re interested. If people wanna be more–. Or Google Docs if you wanna be, keep in the cloud like that. But for me, Evernote worked out great ’cause I knew it would email it, or I could–. It would live in infinity. And for me while traveling, I didn’t have internet while traveling. All I had was Wi-Fi if I could find it here and there. So my iPhone pretty much became a glorified iPod for four months while traveling, so I never used the 3G service on it. So more me, Evernote worked out great ’cause I could go track a workout, go back to the hostel or hotel I was staying in and it would upload my document to Evernote so I could keep track of each of my workouts and compare them to previous workouts. On top of that, there is a thing called an Accu-Measure 3000, to measure your body fat percentage. Now, this is one of those things where the most accurate methods are also some of the most expensive. You could do the hydrostatic testing, where they float you in a tub, or they put you in a room where they can pressurize the air and they can figure out your body fat percentage. For most people, that’s just not realistic. And it’s also not something they’re interested in doing. So, you can pick up one of these body fat calipers for, I think it’s like ten bucks online. And it’s relatively accurate. And the thing that’s important about it is it might be off by a percentage point or two, compared to the super complex advanced thing, like the hydrostatic testing. But as long as you’re testing yourself in the same spot and using the same tool on a bi-weekly basis, you can see that progress is changing. So, I use an Accu-Measure body fat tester. And then also, just a simple tape measure. They have ones that you just wrap around your arms. You can take measurements of your chest, your navel, your waist, your hips, your thighs, to see if the weight is coming off in the right spots. For most guys, they wanna keep the weight up on their shoulders and chest, and lose it down in their gut. So, if you’re taking measurements and you know it’s coming off in the right spots and you’re tracking those things. So, I’d say a combination of those four things, super basic. You can get a tape measure for three bucks. Evernote is free and the body fat caliper, which is tiny. It’s this big. You pinch yourself, you read a chart, put your age in, and it’s relatively accurate. So between those things, you spent 15 bucks, you can track yourself on a daily basis, or bi-weekly basis, depending on what you’re interested in doing to get some results out of it. So, those are the four I do recommend. One more. Yes, sir. Go ahead. And I’ll stick around for as long as you guys want, if you wanna talk after this, for sure. >>MALE AUDIENCE MEMBER #4: [ inaudible ] >>Steve Kamb: Yes. >>MALE AUDIENCE MEMBER #4: [ inaudible ] >>Steve Kamb: Mm-hmm. >>MALE AUDIENCE MEMBER #4: I’m wondering [ inaudible ]. >>Steve Kamb: You know, it depends. From what I found–. Oh, to repeat the question people. The question was, do people, as Staci started taking on strength training, do you see a lot of guys start taking on aerobic activity? And to be honest with you, I think most people that’s the natural progression, is they start with the aerobic stuff because that’s the easiest thing for them to grasp. They don’t have a gym membership. They don’t know how to exercise, so the easiest thing for them to do is to put on a pair of running shoes and go for a walk. So, they always start with the exercise and maybe counting calories and making a couple adjustments there. There’s definitely plenty of folks that read Nerd Fitness that don’t do any sort of strength training, but they love to run. I try to push them towards strength training ’cause I’m personally biased. I think that’s such an important part of getting in shape. But there are plenty of folks that are in great shape that run marathons that don’t strength train that do that aerobic cardio stuff. Absolutely. And as far as girls go, I think, I’m actually hoping to highlight Staci more on the blog because she has such a great story to encourage more girls to wanna start strength training, to show that you’re not gonna get bulky and big, which is the issue that all girls have. They pick up their five-pound pink dumbbells and do bicep curls ’cause they’re scared of getting too big. I’ll tell you, Staci is dead lifting 315 pounds, putting weight on, and looking better than she’s ever looked before, in better shape, healthier, happier than she’s ever been before. So I think there’s gonna be a lot more crossover from the girls, hopefully to the strength training. And not even just weights, but maybe even body weight type stuff. That’s something they’re getting into while still supplementing that with running and things that still make them happy. If somebody runs, I don’t tell them to stop running. If it makes them happy, by all means, do it. The best exercise plan is something that you’re actually going to follow. So if you hate strength training and you love running, by all means keep running. If you hate running and love strength training, keep strength training. Don’t–. Put you’re focus on the stuff that you love and you’ll find a way to find some success with it. And I think we’re out of time. So guys, thanks. Everybody up there watching, thank you. And I guess we’ll see you later. I am gonna stick around for a while if anybody wants to talk. And I guess we’ll go from there. So, thanks. [applause]

Workout Routine for Men- The Home Advantage

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Video Transcript

This concept started with me having what I call a belief in fitness over 40 that is I was of the view, still am of the view that there was a general physical capacity that would lend itself well, generally well, to any and all contingencies to the likely, to the unlikely, to the known, to the unknown. Little different than the fitness is required for, say, sport. In fact, one of the things it demarcates, delineates, defines sport physiologically is how much we know about the physiological demands. And so, I look at a guy like this, Mr. Prefontaine, rest in peace, I don’t think a 400-pound bench press would have helped his efforts or made him a better runner. Understand that? And if you want to be a bench press competition I don’t think training with him would have gotten you there either. But that’s because we weren’t looking, he wasn’t looking for a broad, general and inclusive fitness, he wasn’t looking for fitness that would prepare him for the unknown and unknowable though, hey, maybe that might have made a difference in his, in his demise. Interesting bit of speculation, but we’re chasing headlong this this concept a fitness is a broad, general, inclusive adaptive capacity, something again that would prepare you for the unknown and unknowable and went to the literature to look for and that could find shit, you know, and the stuff we did find seemed either esoteric, irrelevant, logically flawed, scientifically flawed, even for the stuff that came from the best scientific minds. To date the American College of Sports Medicine cannot give a scientific definition fitness. They give a definition for sure but it contains nothing that can be measured. In scientific definitions that includes unmeasurable things are not scientific, though it may look like it. Could have all kinds of words like neurosynaptic facilitation, I mean you can really get fancy with the language and throw some Latin at you, but if in the end if it’s not measurable you don’t have a good definition. And so, we started playing with it and it came up with three operational models. You’ll see what they are. They were kinda clumsy but they had utility and they guided us, kept us on this path and I’ll share with you what they are. Jim Cawley and Bruce Evans of Dynamax, they make these med balls over here, poor guys have gone completely senile but still it was a big contribution. It’s a great, great med ball. In their prime, in their days vigor and vitality, they produced a list of physiological adaptations possible for an exercise program and this includes cardiorespiratory endurance, and you can get these from the “What is Fitness?” article, you needn’t write them down, I want you to just get an overview here what we’re talking about how to get abs for the summer. They listed these 10 general physical skills they called ’em and really what they did is they represented the gamut of potential adaptation, physiological adaptation, to an exercise program. That is, you can improve cardiorespiratory endurance, stamina strength, flexibility, power speed, coordination, accuracy, agility and balance. Ten. They gave reasonable definitions to each of these 10 so that they were seem fairly distinct. Couple of notes here– nature has no obligation to recognize these distinctions, it’s completely man-made. This is an abstraction, a construct, a model made by a couple of coaches and exercise physiologists to help us understand fitness better. Well, what we did with this that was a surprise to the guys came up with the list, they said they had one of these damn it moments where they wish they had taken that next step, let the other shoe hit the ground, if you will, was we said that he or she was as fit as you were developed in breadth and depth in those 10 capacities. And to the extent that you were deficient in one relative to any cohort, that is, the guy standing next ya, you were less fit. OK? Simple. This is a balance, a compromise if you will, you probably understand of physiological adaptation. Second model. This is kind of a statistical model based on training modalities. Here’s what we’re going to do–I’m gonna take a big hopper you know like we pick a lottery winner and throw in all the cards and envelopes and turn the thing and pull out your winner, right, you’ve seen that before. What we wanna do is I wanna load this thing with his many skills and drills from as many different sports and strength and conditionings you can come up with, and I mean it could be B-skip drills from track, agility ladder work from football, it could be a one rep max bench press, it could be Fran, Helen and Diane from the CrossFit workouts, any of our Hero workouts, those are all CrossFitters that we lost. It could be, fuck, I’ll put Pilates in, some yoga shit in there, I don’t care. I’m not gonna exclude anything, the more the better. Fill it. Now, line everyone up, turn the crank, pull something out and put it to the test, give it the Pepsi challenge. Here’s the contention, he or she that performs best at these randomly assigned, physical task is fittest, and it may very well be that the fittest man on Earth is about 75 percentile in terms of what you pick out, you understand? In fact, best at many things would tell me immediately that you’re not as fit as you could be. Want a for instance for that? I’ll give you one, you got a 4:10 mile, I’m gonna tell ya I know thousands of people a whole lot fitter than you are, because part of the adaptation to get you a 4:10 mile is it probably coincides with a max bench about half body weight in a vertical leap a 3-4 inches. And I get a 4-minute mile, it’s especially true, and we get under that and it’s just it’s absolutely certain, absolutely certain. You got 900-pound back squat? Let me tell you, you walk funny, you can’t really run, you can jump up boxes too well and you’d be hard-pressed to run a mile without stopping four or five times. That’s just how that is. It’s not a character flaw, that’s part and parcel of the adaptation. Now if you tell me I’m living for a 900-pound back squat, great, I’m all for it. I can tell you put you in touch with Dave Tate, he’ll get you there. Mark Rippetoe, he’ll probably get you on your way. You want a 4-minute mile, I’ve got people who can help you with that, move you in that direction. But you are not advancing your fitness in doing so. What you’re doing is advancing a very narrow bandwidth specialized capacity, that’s what you’re doing, no value judgment here. So, we have a statistical model where we’re looking at skills and drills, and what I’m talking about his balance and compromise, breadth and depth, capacity breadth and depth of training modality, OK, different skills and drills. The other one, the first one if you remember was this balance about adaptation, physiological adaptation. I got a third–there are three metabolic pathways, turns out there’s a fourth in there, someday probably a fifth, sixth and seventh, we fundamentally don’t care, but you put power on this axis and duration of effort here, time and the first one looks like that, second one looks like that, third looks like that. The real point here is that this is a high-power, about a hundred percent of max human output of your output, this one’s oh probably 75 percent, maybe 70, authorities differ. This one could be about 40 percent this one craps out here at about 10 seconds, this one peaks at about 60 seconds, this one terminates at 120, and this first one here, this long one starts real low and doesn’t fade in any reasonable time for which I have patience or interest. Right? These are engines, engines that produce ATP. What is that? It’s the currency of all effort of all energy output, doesn’t really matter. High-powered, short duration. Moderate powered, moderate duration. Low-powered, long duration. Yes, they have names: phosphocreatine or phosphogen. Go ahead and forget it, you’ll be better off if you did. Lactated or glytorictic, and oxidative or aerobic–these two are are anaerobic and this is aerobic by definition. Good, forget it all. Guess what? Our thought is that you are as fit as you are balanced in capacity in all three of these engines. The human being is a vehicle with three engines on it let’s get ’em all workin’, does that make sense? How fuckin’ crazy is that, huh, simple. And you tell me not as a fourth engine, well fuckin’ rev that one up too. How about a fifth, sixth or seventh? Am I like, no forget them. No, let’s get them too. Now turns out we were maximizing, very likely maximizing in a global sense, maybe historically, we we’re maximizing the output of a pathway that would no one knew existed. How? Through constantly varied, high intensity, functional movement. If you want to remember something, remember that, and Tony gave it to you in the prescription, constantly varied, high intensity, functional movement, of which the WOD on the website is nothing but an example, alright? So, breadth and depth balance in bioenergetics and the biochemistry, the engines that fuel all human activity. By the way, you’re all in one of the states right now and all three engines work all the time to some extent, kinda cool, they idle, others rev, they rev, others idle, two will rev, one will idle, doesn’t matter. But right now you’re using one of these dominantly, oxidative. The key is sustainability. Are you doing right now something you can only do for 10 seconds, I hope I’m not that fuckin’ boring, but you know you can probably not, I go a little longer than 10 seconds, Coach. Could you do it longer than two minutes? I think I’ve already proven you can ’cause everyone’s still looking I don’t see anyone eyes closed. This one, ah, so right now you’re doing aerobics, isn’t that cool. You get really fit this way, right? Balance in physiological adaptation– coordination, accuracy, agility, balance stamina– you got it? Balance in the skills and drills from a sundry of sports, throw ’em in, turn the crank, pull it out, statistical kind of game. Balance in bioenergetics in the molecular mechanisms that create all activity– sleeping, eating, fighting, it’s all there– we don’t even need to know how many there are or where, we just want them all balanced, and then we move forward and we launched, the workout, the WOD, put up the website. And use these three operational models and they’re operational and therefore kinda clumsy, but they had utility they kept us on track. Let me just give you some of that. In the hopper model turning the crank and pull something out, check this out. Everyone here probably knows what it is you don’t want to see come out of the hopper. Got a sense of that? There’s something you’re like, oh that would be fucked. And there’s probably something, too, that you’re like, man, this would be a great one. But if you’re like everyone else, and you’re standin’ there and the crank’s turning, you’re saying some kind of silent prayer. Dear God, don’t let it be … and there’s something you just don’t want to be confronted with. Here’s what I have learned about fitness, about sport training, about preparing yourself for the unknown and the unknowable. There’s more traction, more advantage, more opportunity in pursuing that thing that you don’t want to see come out headlong to put more time into that thing you’re already good at. That thing you don’t want to come out is a chink in your armor, and in addressing it will make a difference for you in ways you’ll never be able to predict prior to to the experiment. Never be able to predict, and we have countless examples of this from I amateur and professional sport. Aand really the heart of this is that we’ve learned some things about GPP that the world never knew before– general physical preparedness. Someone’s taking notes, so I’m gonna just run with that a little bit here and give you some fuel on this. There’s more opportunity to advance athletic performance in advancing GPP beyond whatever you think its current state is than there is more specific strength conditioning training, specific to the sport. I don’t care who you are, you could be eight-figure ball sport megastar or a UFC champ or the guy next door, there is some significant, glaring deficiency in your GPP and is a correlate to that just give your clinical centers it will take me, at most, at most two hours to find it. Two hours, I guarantee I’m gonna have it nailed down, we will confront you, relative to other people at your performance level, this is something you suck at compared to them. I don’t care who you. Fixing that will give advantage where it doesn’t make sense, maybe mechanically or metabolically. Why do more pull-ups make for better skiers, I’m not quite sure. We’ve got some theories, but we demonstrated it’s a fact. Do we need to know the why of it, the actual mechanism? Not really. I’m in the business of just advancing performance. So, we got the three models, we’re doing constantly varied, high intensity, functional movement as a an attempt to stay true, these are more like lighthouse guideposts, you know, a litmus for us than anything else, and we’re plugging along and we’re doing WODs and we’ve collected data and we start analyzing this data and looking at it and looking at, and what does it really mean to do Fran? What does it really mean to do Helen? What does it mean to say that your time went from seven minutes to six minutes to five minutes to four minutes? And some interesting things kinda came out of this. Now, work is force times distance divided by time. And apologies, just a little bit of algebra here, maybe I shouldn’t even said that word but don’t let it scare you. Force times distance divided by time, essentially, what is it weigh? Distance, how far did you displace it upward? Time, how long did it take? Now, the functional movements–this prescription here is constantly varied, high intensity, functional movements. The functional movements are defined as well as by any other definition, they have a unique capacity to move large loads, long distance and quickly. This turns out to be power. Now, in workout like Fran–does anyone know what that is? Show of hands if you do. Look, here’s a thruster, I front squat, drive 95 pounds overhead, that’s one rep. Do 21 of those, then 21 pull-ups and it’s basically 21 times chin over the bar, anyhow. The kip is the most efficient way to do that. Twenty-one pull-ups then go back. Fifteen of the thrusters, 15 up pull-ups, 9 of each, stop the clock. And we get a time for it, OK? The work required for Zack to do Fran is constant. It doesn’t change, unless your height changes, the distance we travel, the load changes, your weight changes or the bar changes, but as long as you are you’re current–what are you, 5’8″, 5’9″? 5’10”, as long as you stay 5’10” and your weight doesn’t change and we stay at 95 pounds and we don’t change our standards for range of motion, and we do not, then every time you do that workout, the work is constant. So, we do it some first time here and we get some time one for it. And if we do it on another date I’ve got the same work–don’t do scare you–and I get a separate time. Now if I go to divide these, if I want to compare these two here, check this out. You guys remember how to do this. We take the denominator here flip it, right? These are the same and they cancel. Now suppose there were some error and there will be, we know about it those of you who have got a math/physics background, you a doc? PT? Just a smart kid. That’s good. As long as this work is constant, it is, any error incumbent inherent that lies within our methodology of measurement and how we’re doing is we’re … I’m measuring the weight with a scale, I’m measuring the distance you travel with a tape measure and I’m measuring the time with a watch. There’s really not a lot of error there. But there are some interesting things as we’re calculating the body’s displacement by you looking at the center of mass, blah, blah, blah. It is your error, it is constant error, the error that is here is it here when I do with the second time. But what happens when we go to look at the map? What happens is, though, the work and its error cancels and the ratio of the second time we did to the first time we did it describes my progress to the accuracy and precision of the fucking watch, which is really enormous, it’s the best of my tools. It’s better than my scale, it’s better than my ability to use a yardstick. It’s time. It’s watch, it’s easy. So what are we looking at here, well we’re looking at it we’re looking at changes in power we’re gonna change is a power and we didn’t have to study this much longer to come to this understanding. That if I put power on this axis and duration of effort here, and say we take a handful of efforts that take approximately 10 seconds to do and measure their power output, and get an average. And I can do this at 30 seconds and I can give you examples, but it doesn’t really matter. We can keep playing this game, getting these data points and then graph this thing. What I’ve done here technically, mathematically, with adequate scientific accuracy and precision is I have graphed an individual or I could do this with the company, a group, a battalion, a platoon or a country. I have measured work capacity across broad time and model domains. By the way, this power is work capacity. Here, we’ll draw it again pull it out of the rubble here. Power equals force times distance divided by time. Work–that’s work per unit time, work capacity, power is work capacity. I have a measure here of your work capacity across broad time from short duration to long duration doing a bunch of different things at each duration at each time limit. I have measured your work capacity across broad time and modal domains. And what this means is that the area under the curve gives me scientific, accurate and precise measure, scientific measure, valid measure of an athlete’s fitness. And we’re the first people to have ever done that. Now, I’ve got exercise physiologists scratching their heads and and calling it dangerous and it is dangerous ’cause it’s fucking up their position in the market. And calling me an asshole, but you know, I don’t have anyone out of exercise physiology who’s refuting this and what’s interesting is when we show this to physicists, chemists, engineers, you know what they say? Why, of course, there’s no other way to assess the capacity of something be it rocket, motorcycle, truck, humvee, tank, I wanna know what does it weigh? How far did it move and how long did it take? It turns out that everything else is derived from that or entirely irrelevant, like is it blue or green? You know, we don’t care. You with me? Keyword
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