5 Things I Wish I Knew Before I Started Working Out

We all start with fitness and we are all beginners at some point. And there’s actually nothing wrong in that, there are only good things you get by starting to work out. If you’re a beginner, and you’re reading this, just know that you’re rare, and you made the right choice. Getting started is the hardest thing, but as soon as you start, you’re gonna want to never end!

The thing about beginning is that you don’t know what you’re getting in to. You learn new things every single day, and you make new steps, and there’s nothing wrong in not knowing. That’s why I’m here, to help you make the best out of your start up.

So these are the 5 things I wish I knew before I started working out. I found out about these things after a few months, when I started getting serious with fitness, and I really would’ve appreciated it if someone just told me these things. So let’s get started already.

1. Cardio Isn’t the Magic Bullet for Weight Loss

There are many girls going to the gym and doing just cardio. Well, we’ve all been there for sure, but that shouldn’t last for long. The thing is cardio helps you lose weight, and yes any workout is better than no workout, but you cannot do much just with cardio.

Strength training does matter a lot, so by combining cardio and weights you can build the perfect plan for losing weight and getting fit. Also, cardio should come at the end of your training, right after your strength training, not in the beginning of your workout.

2. Light Weights For Light Muscles – Not So Fast

I bet many of you are thinking the same thing. Don’t worry, I was the same when I started at the gym, and you better drop this attitude faster, because if you want to tone up and get sexy instead of baggy in the end, you better work – you know the last word is, but I’m not gonna type it anyway :p

In order for your muscles to become stronger, they have to be challenged with a load that’s heavier than what they’re used to. This means that they should really be challenged with weights heavier than what we call “light”. Your muscles should be in pain, burn, and sweat, and you can do that only if you pick the right weights range for them.

Otherwise, you’re just slowing down your own progress. Not giving them what they need, is just stopping them in their way to get strong and fit.

How To Pick The Perfect Weight For Strength Training >>>

3. You Cannot Out Train A Bad Diet

Fueling yourself up with bad food is the biggest mistake you can ever do. You cannot out train a bad diet, so don’t even try to. You have to make sure you fuel with the right things, because otherwise you’ll find yourself not getting results, and blame it on the gym, when it’s the food that makes the mess.

The meal plan is actually one really important fact, in fact it is the most

important factor in the whole process. You don’t need to starve, eat as much as you want, just eat the right things. Proteins, fibers, greens, veggies. You should kiss goodbye the junk food, and find out the yummy healthy recipes you’ve probably never tried.

The Yummiest & Healthiest Eating Program – Change Your Life >>>

4. Determing A Goal And Finding A Plan Is The Key

Rather you are there to lose 40 pounds, or just to tone up for the summer to come, you should know that determining your goal is more important than anything else. And you know why? Because your goal is your main motivation. Not knowing what your goal is can be really confusing, so make sure you come in with a plan and a goal.

Also, you need the right plan, or better said the right workout program, in order for you to make the best out of your workouts. How to pair the muscle groups, what exercises you should do, and many other important things can be found in this plan, and they can help you not going blind and getting results faster.

Finding your fitness goal, and making a plan to conquer it, is the first key to success. With these two things checked on your “to do” list, you are half way there.

The Best Workout Programs That Will Change Your Body >>>

5. It’s Not A Process, It’s A Lifestyle

You cannot expect to work out and eat healthy for 3 months, and then to be fit for the rest of your life. It takes a lot more than that, and longer than that. Sometimes it takes months, even years to make it happen. You have to get this one: Do not make it a process – make it a lifestyle.

Ultimate Guide On How To Lose Weight And Live Healthier >>>

Quick fixes cannot make you lose fat, or get skinny and fit, because fitness doesn’t work that way. You have to give, so that you can take something back, and when you stop exercising and eating healthy, the only thing that you are getting back is fat. So don’t look for shortcuts, and start walking NOW!

Bodyrock…it definitely rocks your body!

As I’ve mentioned before, I’ve recently started weight training because I found that it has loads of benefits, not to mention that it gets your body into great shape. Before I added weight training to my exercise regime though I was Bodyrocking every day. Bodyrock.tv is a fantastic website where you get daily workouts for free!

The workouts are made to be performed in your own home and require minimal equipment so no excuses for putting off trying it out.

I’ve been Bodyrocking for about eight months and love it! The average workout is twelve to twenty minutes long, and, although that may not sound long enough to some of you, it manages to make you feel completely exhausted in just that short amount of time.

Bodyrock is High Intensity Interval Training (HIIT) meaning that you workout to the best of your ability for a short amount of time and then take a short break before returning to it. The timings are typically 30 seconds workout, 10 seconds rest or 50 seconds workout, 10 seconds rest.

Although this video is being taught by a woman, Bodyrock isn’t just for ladies, so guys go check it out aswell.

In order to achieve maximum results you must be ‘giving it your all’ though. I found that I’d much prefer to push really hard for 50 seconds than workout at an average pace for an hour anyway.

HIIT works best when you put 100% effort into it, and you will see results pretty fast. Bodyrock incorporates cardio with weight training and body-weight exercises so you get a full body workout in just a short amount of time.

Although I’ve recently added weight training into my exercise regime I’m still Bodyrocking as I love it! It has kick-started my body improvement and combining weight training with HIIT (and of course pole dancing) to me seems to be a plan that can not fail.

I strongly recommend that you give Bodyrock a try. You don’t need any equipment to start with, although after a while you may want to buy some free weights to increase your workout. It’s free every day though, so what have you got to lose?

Check out this video, it’s an example of a typical Bodyrock workout…

Although this video is being taught by a woman, Bodyrock isn’t just for ladies, so guys go check it out aswell.

For those of you who love exercising but can’t always make it to the gym this is a fantastic alternative, and for those of you who are new to exercising try it out. It may seem hard to begin with, but the instructors usually give alternatives to the tougher exercises for beginners.

Check out Bodyrock.tv now.

Top 10 Beautiful Brunettes in The World

Today we compile a list of our favourite 10 most beautiful brunettes from around the globe. The list of those beautiful women who had something to offer besides good looks. Whether that’s intelligence, talent or simply poise and class, a great voice, a sense of humour… or a combination of all these. We have tried to gather ten of those gorgeous women who fit this vague.

The brunette, in history, has always been seen as the temptress, the siren. The brunette has been the woman who gives men pause even while we desire her, as though we sense there’s a dangerous cleverness in her that will destroy us. Mostly men prefer blondes, but only for a little while. It’s true, we might prefer our mistresses to be blonde, but we all know that we marry the brunette. There’s just a greater sense of legitimacy for our darker haired companions. We know, we’re crazy, but there’s just something about a brunette that is more reassuring that she will return to you in the morning.

Here are 10 most beautiful brunettes. Watch, enjoy and do write (comments) for your favourite hottie.

10. Olivia Wilde

Olivia Jane Cockburn known professionally as Olivia Wilde, is an American actress. We first took notice of her when she joined the cast of The O.C. as bis.xual Alex Kelly. She latter appeared in a number of television and film productions such as The Black Donnellys, House, Tron: Legacy, Cowboys & Aliens, In Time, and most recently Drinking Buddies.

9. Lucy Pinder

While she may be beautiful and talented, Lucy Pinder is best known for her all-natural 32G breasts. This British beaut has made a name for herself posing topless in publications like The Daily Sun, Nuts and Loaded, earning her legions of male fans the world over. For the first several years of her career, Pinder, unlike most other glamour models, did not fully reveal her breasts in photo shoots, often posing while covering her nipples with her hands or hair. While she often appeared exposing part of the areola, her first completely topless photographs appeared in Nuts magazine in April 2007.

8. Jeisa Chiminazzo

One of the world’s most promising young supermodels, Brazilian bombshell Jeisa Chiminazzo can be seen in campaigns for Dolce & Gabbana, Hugo Boss, Lacoste, and Tommy Hilfiger. She also considered one of the most successful contemporary runway models and has consistently walked for the world’s top fashion designers for fashion weeks in New York, Milan, London, Paris and São Paulo. She also appeared in the February 2008 Sports Illustrated Swimsuit Issue. This naturally busty beauty has stunning figure, her measurment is 36-23-34. She’s also remarkably at ease wearing very little clothing, as she’s displayed in a number of provocative campaigns for brands like Victoria’s Secret. Modern, chic and curvy, Jeisa Chiminazzo represents fashion’s long-awaited return to the ultra feminine.

7. Megan Fox

Considered one of the modern female s-x symbols, Megan Denise Fox is an American actress and model. She began her acting career in 2001, with several minor television and film roles, and played a regular role on the Hope & Faith television show. In 2004, she made her film debut with a role in Confessions of a Teenage Drama Queen. She is of attractive body and charming figures. She is one of the most successful hottest fashion models. She has appeared in magazines such as Maxim, Rolling Stone and FHM.

6. Sofia Vergara

Sofia Vergara is a Colombian actress, comedian, television hostess, and model. She had been widely known for co-hosting two television shows for Spanish-language television network Univisión in the late 1990s. Her first notable acting job in English was in the 2003 film Chasing Papi. Subsequently, she appeared in films, including two Tyler Perry films, Meet the Browns (2008) and Madea Goes to Jail (2009), receiving an ALMA Award nomination for the latter. Vergara’s success on television has earned her roles in recent films, The Smurfs (2011), New Year’s Eve (2011), Happy Feet Two (2011) The Three Stooges (2012), and Escape From Planet Earth (2013).

5. Mila Kunis

Mila Kunis is an American actress and voice artist. The talented Mila was born to a Jewish family in Chernivtsi, Ukraine. Her mother, Elvira, is a physics teacher, her father, Mark Kunis, is a mechanical engineer, and she has an older brother named Michael. Her breakout film role came in 2008, playing Rachel Jansen in Forgetting Sarah Marshall. Subsequent film roles included Mona Sax in Max Payne, Solara in The Book of Eli, Jamie in Friends with Benefits, Lori in the comedy Ted, and Theodora in Oz the Great and Powerful. Her performance as Lily in Black Swan gained her worldwide.

4. Kelly Brook

Kelly Brook is one of England’s best-known models, who is regularly included in the Top 10 of most men’s magazines’ “S.xiest Women”. She started her modelling career at the age of 16 after winning a beauty competition, in which she was entered by her mother. She later worked on a range of advertising campaigns, including for Foster’s Lager, Renault Mégane, Walker’s crisps, Piz Buin and Bravissimo. She worked more then 14 movies an TV series. She has beautiful, hot attractive figure. Her figure catch everyone’s eye.

3. Adriana Lima

Adriana Lima is a Brazilian model and actress who is best known as a Victoria’s Secret Angel since 2000, and as a spokesmodel for Maybelline cosmetics from 2003 to 2009. At the age of 15, Lima finished first in Ford’s “Supermodel of Brazil” competition, and took second place the following year in the Ford “Supermodel of the World”. In 2012, she came in 4th on the Forbes top-earning models list.

2. Monica Bellucci

The Italian goddess, Monica Bellucci, was born in 1964 in the Italian village of Città di Castello, Umbria. Bellucci began modeling at age 13 by posing for a local photo enthusiast. Perhaps no other Italian woman has garnered more attention in the past many years than Monica Bellucci. She has been the face of such brand behemoths as Dolce & Gabbana and Dior Cosmetics. She remains an international s-x symbol not just because of her voluptuous curves, but also because of the palpable intelligence and charm she conveys in her films and interviews. She is often regarded as the 8th wonder of the world and yet unlike the thin runaway models of Milan and Paris her beauty is only magnified by her natural curves.

1. Angelina Jolie

At No.one in our list of hottest brunettes celebs, The most famous actress Angelina Jolie. When she’s not busy adopting third-world children and making the world a better place, Angelina Jolie is making the world a prettier place. An American actress, film director, screenwriter, and author, Angelina has received an Academy Award, two Screen Actors Guild Awards, and three Golden Globe Awards, and was named Hollywood’s highest-paid actress by Forbes in 2009, 2011, and 2013. She has often been cited as the world’s “most beautiful” woman.

Full Leg Workout Routine – Get Sexy Legs

It’s leg day!!!

Legs are my favorite muscle group!

Because they are the biggest muscle group, I’m gonna give some extra attention to them.

We should engage all of the leg muscles when have leg day, and that means:

• quads which are in the front,
• hamstrings in the back,
• calves
• and butt.

Most of the girls are afraid of doing hard training for their legs, because they are afraid that they will build them up.

But that’s absolutely NOT TRUE!  

Girls, you can’t over do the legs, and here’s why:

The legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair.

Half-ass, 15 min workouts will do nothing.

Your legs are accustomed to working all day, so only dedication to intense hard work in the gym will bring you to sexy and strong legs.

So I really want to break the false impressions that some fitness magazines give you, by making posts about 15 minutes legs workout routines, that are impossible, because you need way more than a 15 minutes of working out, especially when it comes to your legs.

Because of that, I’m gonna give you the best leg workouts for women.

The best thing is that, for some of them you don’t even need gym equipment, and you can do them with free weights too.

So, as your favorite personal trainer, it’s my pleasure to give you the best legs workout routine, that will give you the sexiest legs ever!

Let’s get started!

Exercise #1: SQUATS

The first exercise when it comes to leg workout, and the most important of all, are the squats.

You should do squats with your head up, chest up, butt back, abs in, and you should drop it down to the floor!

I prefer squads with a barrel, because they are more effective, but of course you can do them with dumbbells or even with some home gym equipment, such as resistance bands or ankle weights.

Just remember to do squats with the weights on, because otherwise you won’t get the results you’ve wanted.

It has to be challenging, in order to be life changing, so don’t forget the weights!

By doing squats:

• you burn more fat
• you build stronger legs
• you tone them
• and you pop up your butt.

Who needs butt exercises when we have squads, right?!

3-4 sets with 10-15 reps!

Exerciase #2: Leg Press

The second exercise you want to do is the leg press.

Because of the fact that your body is stationary inside of the machine simply pressing a sled will help you stay in the movement.

The neuro-muscularstimulation is not as high as when doing squats, but it still makes a for a great leg exercise.

The bad thing is that you cannot do this exercise outside the gym, because you’re gonna need the leg press machine.

That’s why it’s for the best to go to the gym when you workout your legs.

3-4 sets with 10-15 reps!

Exercise #3: LUNGES

The lunges are very important exercise.

With this exercise, you are working mainly on your quadriceps, but also your butt, your calves and your hamstrings.

You can expand a lunge using a barrel, or with dumbbells.

There are two types of lunges.

• One with your legs separated, also known as open lunges;
• and the other type of lunges is with your legs crossed.

When it comes to the legs, I prefer doing this exercise with your legs separated, and walking (not standing in one place).

I think it works better that way.

Here’s The Ultimate Guide On Nailing The Lunges – Types & How To Do It Right

Head on to the link and learn how to do them right!

 Exercise #4: Leg Extensions

Photo Credit: Monique Armenti Robertson

The 4th exercise you wanna do is the leg extension.

The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs.

Some of you might think that this is a bodybuilding leg workout, but it works great for women too.

The thing is, you cannot do this one without exercise equipment.

That’s because this one is done using a machine called the Leg Extension Machine.

You can try doing it with a big dumbbell between your toes, but I think it works best if you done it in the gym, on the machine.

And again, 3-4 sets with 10-15 reps, and a lot of weights!

Exercise #5: Leg Curls

The leg curl is an isolation exercise that targets the hamstring muscles.

There are two types of leg curls, seated leg curls, and lying leg curls.

With either one, you will get the same results, because they both work fantastic!

Leg curls usually go together with deadlifts.

They actually make a great combination as a super-set exercise.

Super sets are a great way to move those muscle up.

If you haven’t changed something in your everyday workout plan for a long time, supersets are the right thing to do.

Exercise #6: Dead Lift

Deadlifts work your legs, your butt, and your back, but mostly, deadlifts work for your hamstrings.

Leg curls and deadlifts, are two exercises that go perfectly together.

They are made for each other, and they are made for you to get sexier legs.

So, don’t even think about skipping them them.

There are two types of deadlift:

• The first is with straight legs,
• and the second is with bend knees.

When you’re working on your legs, you should do the deadlift with straight knees, because it targets your hamstrings better.

Here’s the guide for doing deadlifts:

Deadlift: A Must Do Exercise – Benefits & How To Do It Right

Exercise #7: Calves

Many girls don’t want to work their calves, and that’s ok.

This is an optional exercise.

But when it comes to full leg workout, I personally think that calves workout will give a marvelous finish to your legs.

It’s like a cherry on top of the icing!

I’m doing it, because it gives a nice finishing touch to my legs.

Note!

For every exercise, you should do 4 sets with around 12-15 reps.

Between the sets, there shouldn’t be more than one minute break.

And if it’s too easy for you, don’t forget to put some weights.

IT SHOULD BE REALLY CHALLENGING!

Also, there are many “how to get skinny legs” guides, that give you leg workouts for women that last 10-15 minutes.

They probably include exercise programs with weights, no sets, and many many reps.

You have to know that these kinds of programs cannot give you great results.

This workout program, and this particular fitness training for legs, gave me and my friends great results.

I want to help all of you that don’t know what to do at the gym, and keep working on the elliptical trainer, or total gym machine.

Why not do it right?!

7 Tips to Change Your Fitness Attitude… and lose weight fast

Change your Attitude – Changing your attitude towards how to get fit or lose weight is the first thing you must do. If you are fat, don’t cry, don’t make excuses and please don’t hide under the phrase “I may be fat but I’m happy”, because you’re not.  Losing fat requires work… a lot of it.  Accept it, understand it… Actually believe in it and you will never… that’s right, fucking never be fat again. Understand and please accept this… the fatter you are, the harder you need to work.  If you believe all the fad diets and lose-weight-quick scams out there, you’ll still be fat and a lot more broke… and that will never get you to your goals. Attitude is everything… I’ve said it for years and I want you to write that somewhere and get your ass started.

Be Proactive – Do not wait for your ship to come in… because that ship is sinking as you read this. There is no time like the present. Putting off starting a fitness program until tomorrow or next week or when it’s convenient for you… is just allowing more fat to pile on your body.  By the time tomorrow comes, or next week or next year… you’ll be 50 pounds heavier and on the way to the hospital clutching your chest… crying, “I don’t wanna die”.  Boo “fucking” hoo… now is the time, get it done, Carpe diem. Even if you don’t have a Heart Attack, you will still be fat, uncomfortable and unhappy.

Give yourself 3 hours – I don’t care how you do it, but give yourself at least 3 hours a week of exercise.  If you are just beginning, then make most of  the workout strength training. Do two exercises per major muscle group (Chest, Back, Shoulders, Hips, and Abdominals) and one exercise for auxiliary muscle groups (Biceps, Triceps, Quadriceps, Hamstrings). It doesn’t have to be 1 hour 3 times a week it can be 1/2 hour 6 times a week or 1/2 in the morning, a 1/2 hour at night Monday, Wednesday, Friday… Tuesday, Thursday, Saturday… Sunday, Tuesday, Thursday. I really don’t give a shit when you do your exercise… just do it… and make it something you want to do.

Keep Aerobic Training to a Minimum – Aerobic training for fat loss has been the most  overrated aspect of weight loss for so many years.  Unless you have the necessary lean mass (muscle), a million hours of aerobic activity will actually prohibit proper fat loss. There are research studies after research studies that show… that stress is the culprit to fat gain. Aerobic exercise is in many cases “undue” stress that is being placed on the body… and can actually be what’s making you gain weight.  How aerobic style classes have you been taking for for two years or more and are still fat?

Be Consistent – begin your fitness program in any way you feel like it… and just keep going.  If you miss a day, pick up where you left off, but don’t miss two days in a row, unless you’re in bed hacking up a lung, burning up and dying from fever or you fell off a building and actually can’t get out of bed. Anything else… get some type of workout out in. If you miss due to illness get back on the fitness train as soon as you feel a little better.  Make an appointment with yourself and keep it.  Don’t let kids, bosses, spouses or pets keep you from your workout.  If it’s possible make them part of your workout… O.K. maybe not your boss, unless you’re punching the shit out of him and want to cal that exercise.  Make these people/distractions understand that without a healthy you, their life would actually suck… really suck!

Do not Diet – Dieting is for sheep.  Pull away from the dieting crowd and create an eating lifestyle that you can really live with for the rest of your life.  Make sure it has at least 95% real food in it:  vegetables, fruits, limited grains (that actually came from a plant) and fresh cut grass fed or organically raised meats (from the butcher, not the deli counter). If 95% of your diet comes from real food, the other 5% garbage you put in your body won’t kill you.  Unless you’re eating glass or actual garbage from a dumpster .

Stop Making Excuses –   Nothing is worse than listening to people create elaborate reasons why they are still fat and why they’re too busy, too lazy, too many kids, too little time. Give me a fucking break. If you work too much… quit your job. If you’re too lazy… die of a heart attack. Too busy… again, die of a heart attack.  You and only you can make this happen for you. I believe you want it you just need to change your attitude and create a “Fitness Attitude”… no excuses. Now lets lose that weight fast and change your life for the better.