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How to Lose belly fat with just two exercises

How to Lose belly fat with just two exercises

A few weeks ago world’s top trainer, Alwyn Cosgrove, was asked to start a Fat loss program for men’s health, which will help men to lose belly fat and gain some physical strength. And he accepted the idea and decided to start this program.

But one thing in this program made me curious. It was that one of the workouts only had two exercises in it.

He was asked about it and was asked to create a super effective routine which will help lose belly fat and should be affective. Cosgrove gave us workout which only had dumbbell swing and a squat thrust. He believed that these two are very effective exercises and will help loosing fat promptly.

Many individuals were confused with this program and had a question in mind that, “how to lose belly fat with just two exercises?”

Cosgrove gave the answer to everyone’s question and he said, “running is just one exercise, but no one questions that when it comes to burning fat.”

He made a very good point, and people start understanding the philosophy behind his given routine. Once you start his program you’ll know why he only chose those two exercises. But first you have to understand the explanation of the actual routine itself.

Here is how you will have to do this exercise:

You will do 15 repetitions of the kettle bell swing (a dumbbell can also be used for this exercise), after which immediately you have to do 15 reps of the squat thrust.

Description of both exercises:

You will have to do 14 reps of the swing and than 14 reps of the squat thrust without taking rest. Continue until you complete only one rep of each of the exercise. This is called a countdown workout.

Sure, these are just two exercises but, if you do the math i.e. if you complete the whole routine, from 15 down to 1, it will make 120 repetitions of each exercise which makes 240 repetitions.

These two are not normal exercises. The movements in these exercises challenge your whole body.

These exercises can also be some at fast pace. On average it takes about three seconds per rep. So, if you do the math, it will take about 12 minutes to do 240 repetitions. And these 240 repetitions will light your muscles on fire, and you will be gasping for air and that is a good thing, because you will know that just two exercises are working very efficiently.

If you are finding it really easy and you think you can do it very efficiently than you must give it a try. You may even be not able to finish it.

To improve your fitness level you must take a start with lower number that is 8, and try to improve by increasing your number after every exercise. If you are looking for a greater challenge I suggest take a breather after one routine and repeat it when you are done with a bit of relaxing.

Always remember that whatever kind of exercise you are doing, your muscles require energy to help you move. This workout is not just to lose belly fat but, it also help in increasing muscle strength. No other exercise can help your muscles strengthen as much as this exercise will. It also helps in boosting metabolism for hours after workout.

This is a low impact work out that you can do at high intensity. Like jogging these exercises are not joint pounding exercises. You can lose weight and increase strength with just these two exercises that will help you lose belly fat.

These are exercises that you can do at your home where you are most comfortable. For these exercises you will just need a dumbbell or kettle bell.

If you are looking for a complete cutting edge and you want a nutrition guide you need to go check this amazing article, ‘The Lose Your Spare Tire Program’. This will help to lose belly fat in most effective and easiest ways. You can lose 20, 30 or 50 pounds very quickly and it will help you flatten you belly forever.

How do the countdown workout:

You need to do 8 reps of the kettle bell swing which is followed by 8 reps of squat thrust. Without taking a break do 7 reps of kettle swing followed by 7 reps of squat thrust. You need to follow this until you go down to 1.

As it is said excess of everything is bad so, don’t overdo the routine. Whenever you feel like you form is breaking you need to stop doing it. And when you start next time adjust your staring point and try to complete the whole exercise without stopping. As you get adjusted with the exercise start increasing the number and eventually you’ll see yourself improving.

This is not a complete workout program. But it is a great routine that you can do anywhere. If you want to skip tread mill you can do this routine instead of it.

Kettle bell or (dumbbell swing):

You need to bend your hips and hold the kettle bell with both hands at your arm’s length in front of you. Now rock back slightly and “hike” kettle bell between your legs. Then squeeze your glutes, thrust your hip forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight – you are not trying to actively lift it with your arms.

Reverse the movement so that you swing the kettle bell between your legs again. Make sure not to round your lower back at any point, it should stay naturally arched when you bend at your hips. Continue to swing back and forth.

Squat thrust:

For this exercise you need to stand with your feet slightly wider than shoulder- width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward, into a pushup position, and immediately reverse the move and stand up from the squat. That is 1 rep.

To make the exercise even more challenging for yourself you can jump from the squat instead of just simply standing up quickly.

You need to follow this routine daily if you want to see effective results and want to lose belly fat.

10 effectual exercises that help you burn more calories

10 effectual exercises that help you burn more calories

Most of the people are huge fans of running as it allows you to get an endurance-boosting and stress-reducing workout with just an open road with a comfortable pair of shoes. Of course, running is one of the exercises that help you burn more calories and the rough estimate of an average guy’s marathon pace at a 10 minute per mile is about to fry 10 calories a minute. That’s only a solid number, but you can even burn more calories if you run faster. Running may not be the favorite activity of most people so there are many other modes of exercise that allow you to burn calories at a lightning fast rate. Other exercises that help you burn more calories than running includes cardio exercises whose details are given below. Without ever having to hit the pavement, these cardio exercises help you to incinerate calories.

  1. KettleBell Swing Exercise: According to the latest research from the University of Wisconsin, this explosive exercise works the powerful and big muscles around your quads and glutes and then sends your heart into overdrive. Those who did KettleBell swing exercise can easily burn around 20.2 calories in a minute and for the course of 20-minute workout their average heart rate about 93 percent of its max. Dan John, the author of Intervention and a strength coach in Salt Lake City says about the KettleBell swing is that “the KettleBell swing exercise is not only a movement you are used to, it works you so hard and which taxes your body, you are super efficient at it”.

  1. Indoor Rowing Cardio Exercise: Here is another effective exercises that help you burn more calories than running. During the 30 minutes of vigorous rowing, a guy with 185 pounds can burn 377 calories or about 12.5 calories in a minute, according to the reports of Harvard University study. In this indoor rowing cardio exercise you need to utilize the muscles in your legs, back and arms for efficient strokes. This exercise is a great total-body trainer and allows to burn excess calories.

  1. Burpee’s cardio exercise: According to the Spartan and exercise scientist Coach Jeff Godin, a person with 180-pound can burn about 1.43 calories per Burpee. Burpee is very effective exercise and it also allows a lot of strengths to do it. So, you are in double digits if you can hammer out at least seven Burpees in a minute. In order to get maximum effective results, you should shoot at least average 10 Burpee in every 60 seconds or even per minute rate of 14.3 calories. According to the latest study presented by the American College of Sports Medicine annual meeting, just performing the 10 reps of Burpees at a fast pace can allow you to rev your metabolism as much as a 30 second.

  1. Air dyne Bike Sprints: Here is another healthy and effective example of an exercise that allows to burn maximum calories, even more calories than running. It may sound downright crazy but according to the gym Jones manager Rob MacDonald, it is proven that Air Dyne Bike Sprints allow blasting 87 calories in just one minute that can also increase its resistance when you pedal harder. The key to doing it in a more effective way is in that 60 seconds, give everything that you have.

  1. Rope Jumping: Here is another best and simple example of exercises that help you burn more calories than running is to jump a rope. To jump a rope is easy and effective exercise as it allows more strength and stamina than running. According to the Compendium of Physical Activities, a moderate intensity to jump a rope is about 100 to 120 skips in a minute that allows burning about 13 calories in a minute. This mode of exercise requires more challenges of you coordination and balance as compared to jogging and it also uses more muscle groups while doing this exercise. Rope jumping may look easy to do, but it demands a lot of strength and stamina especially if you practice drills because drills can require extra foot and hand skills.

  1. Fat-Tire Biking: You should try this fast growing cycling sport if you haven’t tried this before. This exercises that help you burn more calories in a minimum amount of time. In an hour, it allows you to burn up to 1500 calories or nearly 25 calories in a minute by tackling all types of terrain and by pedaling the heavy and hard-to-turn heavy bikes, says a record holder for 1000 miles Iditasport Impossible, fat-tire biking race, Mike Curiak. The kind of calories you burn from fat-tire biking depends on your strength and fitness levels, even also on your skills.

  1. Cindy Cardio Exercise: Cindy is another effective type of exercises that help you burn more calories from your body and helps you to stay fit, and healthy. This Cindy cross fit workout of the day allows burning more calories than running. By doing this exercise, you can burn an average 13 calories in a minute. It is also effective in a way, as it contains a pair of three exercises that include 10 push-ups, 5 pull-ups, and 15 air squats. All these exercises work with different major muscle groups and require a lot of stamina and strength. For better and effective results, you can do as many rounds of Cindy as possible for you in 20 minutes. So, if you already are in a healthy and amazing condition, without stopping or slowing down to recover in between you can go all-out for each one.

  1. Cross-Country Skiing: at about same pace, as compared to running zipping along on skis delivers a better and effective heart-pounding workout, thanks to the fact that most of the sports requires you to pull with your upper and push with your lower. In fact, cross-country ski session is a sport but it allows you to burn more than 1 calorie per minute.

  1. Tabata Jump Squats: This is a four-minute miracle exercise that burn major of your calories both during the workout and even after the workout. Those who did 20 seconds of hard work, eight rounds of all-out jump squats and separated only by 10 seconds of rest can burn up to 13.4 calories in a minute and for at least 30 minutes it can be doubled their post-exercise metabolic rate. This is an effective and unbelievable four-minute cardio exercises that help you burn more calories than running.

  1. Battling ropes workout: battling ropes may seem easy to you, but it require a lot of stamina and strength as it work with major groups of muscle. Doing battling ropes, one can burn 13.4 an average calorie in a minute.

These were some of the exercises that help you burn more calories; these have been suggested by some of the expert body builders who are keen to help the newcomers. Trying them will not only help you reduce your extra fats from your body but will also help you get your ideal physique.

Log of Printable Workout

Log of Printable Workout

It is necessary to keep a journal or log to monitor progress whenever you are using anabolic steroids or without steroids you are trying to obtain your desired physic. While having bodybuilding, one of the biggest mistakes that most of the people can make is to go to the gym year after year and never increases their weight. I am sure you have seen some guys who are lifting and they were benching 300 lbs two years ago and after such hard work and all that training they are having the same weight. Don’t become one of these guys who are doing this sort of exercise because this type of exercise didn’t benefit you. So, if you are doing such type of exercise than STOP IT!

Anabolic steroids will definitely make you grow when used properly with the diet and proper exercise plan. Wherever you want to go, anabolic steroids will help you but NOT if you are continually upping the reps, exercises and weight. You can monitor everything you did that workout with the workout log. At that time, you may even want to enter the anabolic steroids you used so later on you can go back and see how you did. In the log, a place is created for you where you can enter the workout, date, weight and reps. In order to keep up with the journal, be sure and try to add something different least to your next workout. In your anabolic gains, you will see a major difference so try this for almost 30 days. Again, to get your results anabolic steroids will help you but without the training and proper diet, use of anabolic steroids are useless.

Guide for Anabolic Workouts

Guide for Anabolic Workouts

When you are doing anabolic workouts, you should take the factors to heart since for a successful training they are absolutely necessary. What does the role played by the use of androgenic or anabolic steroids? The answer is very simple that as compare to natural colleagues, those athletes who take steroids will make clearly better, faster and greater progress. Without taking pharmaceutical compounds, they will also obtain a much higher development stage than would ever have been possible. Such stupid statements that without taking steroids one will achieve the same mass as a bodybuilder, it only can take a much longer time- is nothing but a absurd publicity by all the authorities who conceal the truth in their own interest. With an open-minded attitude read the following lines when doing anabolic workouts and try to adapt this information for your own needs.

  1. Training with High Intensity: A homeostasis, since it feels better in a constant condition, human organism vehemently refuses any unnecessary change. Several efforts and excretions must be made in order to lure it out of its passivity. In order to build up muscle mass and strength, the signal that the body needs is trigged by hard, heavy and intense training routines. High-intensity training should consist of few sets. For large muscle groups, five to eight sets and for small muscle groups three to four sets are completely sufficient until muscle failure when every set is carried out.
  1. Relatively Low Repetitions Trainings: Two different types of muscle fibers are found in the body, the first type of muscle hypertrophy occurs completely in the fast-twitch white muscle fibers of the second type. Workouts of sensible bodybuilders must be developed in a way that these fibers are sufficiently stimulated. The range of 6 to 10 heavy reps is relatively suitable for this purpose.
  1. Progressively Heavier Weights Training: Exposed to regular progressively higher resistances must be challenged, in order to build up massive muscles. This can be achieved only when during exercises athletes continuously increase the weight. The larger their appearance, the stronger will be the muscles. Without power, there is no mass. All the basic exercise are most suitable like presses behind the neck, bench presses, squats, barbell curls, rows, dips, etc.
  1. Sufficient rest periods during exercise: The muscles only grow during their rest phase but are stimulated through training. Resting phase becomes longer when higher the intensity, higher will be the damage of the muscle cells. You simply cannot train each and every day, when you train with adequate intensity nor should you attack a muscle twice a week. As considering an important factor of your training success, learn to accept recovery and rest. In the GYM, every day your workout should be followed by a complete day off. Bodybuilders who are interested in muscle gain and in an optimal strength should train every muscle once every 7 to 8 days very intensely.
  1. Phase and Plateau Training: Only for a limited time, your body can be put under maximum stress. The development comes to stop if the time is exceeded and regress will continue the performance. For this reason, after every 12 to 14 weeks the intensity and extent of the program should be changed. The athletes should enjoy training several days off and then change to long maintenance training which is Plateau training after several week.

Bodybuilding for Women

Truth About Bodybuilding for Women

Bodybuilding for women

There are a lot of misconceptions about bodybuilding for women…

Many women are scared to lift weights at all because they are scared that if they lift anything heavy they will end up “looking like a man”.

This is not the case.

Women Bodybuilders Gain Many Health Benefits

When a woman lifts weights she will get stronger, and she may gain a small amount of muscle mass, but women lack the testosterone levels of men, and this means that it is much harder for you (naturally impossible) to pack on pounds upon pounds of lean muscle.

Women who lift weights and watch their diets carefully develop lean and toned but still feminine physiques, and enjoy many other health benefits including improved bone density and reduced risk of metabolic disease.

Lifting Weight Vital To Female Fitness Competition

Women who are interested in bodybuilding and who want to compete in physique shows such as bikini competitions will need to lift very heavy weights and engage in strict diet and supplementation routines.

For a woman to gain a lot of lean body mass and to reduce your body fat percentage down to the low teens or even as low as 10% is very difficult. Male bodybuilders often step on stage with single digit body fat percentages.

Women carry more fat around their thighs and on their chests, so cannot cut to such low percentages, but you can still cut your body fat to incredibly low levels.

Workout Like A Man

In terms of the exercises that they perform, bodybuilding and fitness for female is the same as bodybuilding for men

Women may use lighter weights, but you still need to perform the same compound lifts (squat, bench, deadlift and row), and isolation exercises (leg curls, leg extensions and biceps and triceps exercises) to…

  • Increase your muscle mass,
  • Shape your bodies the way you want to,
  • Ensure that you display good tone and symmetry across your whole body.

Bodybuilding Women Program


CrazyMass AnVarol, the Anavar Women Dose That Guarantees the Best Results in the Safest Way Possible

Although most bodybuilders have heard of and enjoyed the benefits of Anavar, women dose it improperly or avoid it, due to lack of sufficient information and fear of deforming their bodies.

Yet, Anavar is one of the mildest anabolic supplements on the market from this point of view, one of the very few that can be taken by women, as long as they are dosed and administered properly.

Combined with adequate diet and exercise, it can help anyone grow lean, beautiful muscle without the side effects other supplements bring, bodybuilding beginners and professionals, men and women alike.

While men can afford to experiment when it comes to dosage, and seeing results may take a while, finding the right dose for women is vital, and that is where CrazyMass AnVarol comes in.

It was designed to suit women natural body system, to help them achieve their bodybuilding and fitness, goals safely and efficiently…

and the word has it that it works, providing results fast and with no side effects.

Women all over the world praise it, as it helps shape the body, eliminate the fat and build lean muscles, without taking away grace and femininity.

How Does CrazyMass AnVarol Work?

The pills are specially designed to improves your energy and strength by boosting the synthesis of phosphocreatine within the muscle tissue.

Anavar Women CycleIt is highly recommended in cutting cycles, as it favors the toning of fat and the preservation of lean muscle tissue, leading to a lean, toned and sexy body.

How does it all happen? Phosphocreatine helps with the regeneration of the ATP (adenosine triphosphate) necessary for the short immediate energy bursts so valuable for weightlifting sessions.

In turn, ATP provides the energy burst necessary for the contraction of the muscles.

Since muscle fibers contain only the amount of ATP required for fueling muscle movement for a couple of seconds, sustained contraction of the muscles requires more ATP.

Every CrazyMass AnVarol (Anavar) dose raises the levels of phosphocreatine, stimulating the production of ATP and providing the energy ones need in order to lift heavier weights and perform more repetitions.

It is extremely helpful in cutting cycles, enabling its users to eliminate fat without retaining water and, thus, shape beautiful, well-defined bodies.

Click here to read more facts

Anavar Women Cycle; Administration and Side Effects

Unlike with other supplements, the recommended CrazyMass Anavar women cycle is of 8 weeks, the dose being of one 35mg pill to be taken three times a day, with the main meals.

The recommended workout period is of 2 weeks, with 1.5 weeks “off”. The workouts should be scheduled 30-45 minutes after taking the pill.

AnVarol has no side effects

And it can be taken for 8-12 weeks. It does not bring about unwanted results like bulkiness, voice modification or hormonal changes.

With no risks to worry about and a lot of benefits to offer, AnVarol can help you see your dream come true: you, too, can enjoy a beautiful, well-defined physique and keep your sexy feminine features, just give it a chance!

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