BARE Fitness

Contact us for personal training ...

If you are waiting for the right TIME... Its now 💪

Like our new page
https://www.facebook.com/fitme1/posts/302615203256945

www.facebook.com https://www.facebook.com/fitme1/posts/302615203256945

This is you, all of you TODAY
http://www.youtube.com/watch?v=SuPLxQD4akQ

Rise and shine - Athlete and running ultimate motivation A motivational video. Be the best you you can be.

FitnessFreaks: COFFEE - GOOD OR BAD FOR TRAINING?

GIRLS AND WEIGHING SCALES




Girls we know! we know you dread stepping on that scale in the morning... You walk slow almost like your sneaking up on it and the entire time repeating to yourself: "It’s not a big deal, i know i ate bad last night and had a drink or two but i have been good all week" and then it happens, after you removed the last bit of your clothes and stepped on the scale it gives you a Number, and that NUMBER ruins the rest of the day for you and your partner. So I am writing this article in hopes that it will help at least a small portion of women not to stress out over the NUMBER and in return their partners won’t have to hear the screaming and crying of their loved one coming from the bathroom.

When you talk about losing weight, what you usually mean is slimming down. But slimming down doesn’t always mean losing weight. It may sound odd, but it’s possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. But, if the scale doesn’t change, you may not even be aware that you’re getting real results. Knowing the difference between losing weight, losing body fat and losing inches can change how you get results and may even change how you look at your own body. For that it is very important for us to understand what is body mass composition. Our body weight is composed of the weight of fat, muscles, tissues, organas, bones, blood, water etc. Our aim should be to decrease the percentage of body fat from the total body weight composition. Fat tissue is not very dense, it is very lose hence it occupies a lot of space in our body. When we lose fat then this space is freed and we can notice instant inch loss. Logically, there should be weight loss too but mostly our body is not very comfortable with changing the weight so easily. It tries to balance out the loss of fat weight with the gain of muscles mass i.e it uses the energy that comes from the burned fat for some repair and reconstruction of muscles.
When you begin performing strength-training exercises regularly, your muscles will grow, and you may even begin to gain weight. Muscle tissue weighs more than fatty tissue, so you may lose inches while toning but not lose pounds. It may be because you have gained more muscle while losing fat. Your body will look more toned and trim.

What weighing scale tell you about Fat loss, Weight loss or Inch Loss
1. The number on the scale includes everything – muscles, fat, bones, organs, fat, food and water. For that reason, your scale weight can be a deceptive number.
2. If you’re doing cardio and strength training, you may build lean muscle tissue at the same time you’re losing fat. In that case, the scale may not change even though you’re getting leaner and slimmer.
3. As mentioned above, the scale can’t tell the difference between fat and muscle. That means a person can have a low body weight, but still have unhealthy levels of body fat.
4. If you step on the scale and you’re unhappy with what you see, how does that make you feel? You may question everything you’re doing, wondering why you even bother at all. Focusing on weight may overshadow the positive results you’re getting such as fat loss, more endurance and higher energy levels.

Bottom line: Please don't step on the scale... Throw it out and use measuring tape if you really have to , but the best "measuring tape" is your jeans and T shirt.


source http://bareprofitness.blogspot.ae/

Bu****it if you have time to Facebook u have time for a run,

Its not about having time its about making time.

When you do exercise moves that combine cardio with strength training, you can max out your calorie-burn and increase your metabolism and endurance in less time. It’s a clear way to get the most out of your workout—you just have to be willing to sweat!

So check out this 10-move circuit routine that will get your heart rate up and make you stronger—plus the speedy pace helps you burn 450 calories* in just 45 minutes. That’s right, in 45 minutes you can burn off a McDonald’s double cheeseburger or two French crullers from Dunkin' Donuts which you shouldnt be eating in the first place.

To get started, gather the equipment you need for the workout in one place:
■Mat
■Medicine ball
■Dumbbells
■Resistance band

Make sure you have some room around you to move freely without disturbing other gym goers. Then cycle through all 10 moves in the workout below, rest for one minute then repeat the circuit two more times. Make sure to drink water when you need it.

*For 150-pound person


No. 1: Mountain Climber

Do 40 reps
Start in a plank position, with hands just wider than shoulder width apart, body straight out, core tight. While balancing on toes, bring your right knee toward your chest, then alternate legs as if you were running continuously.
Calories burned for 3 sets: 30


No. 2: Walking Lunges

Do 20 lunges
Start with your feet shoulder width apart, put your hands on your hips. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot and bring your legs together. Repeat on the opposite side. For an extra strength boost, hold a dumbbell in each hand.
Calories burned for 3 sets: 30


No. 3: Medicine-Ball Wood Chops

Do 30 reps
Start with feet more than hip width apart, keeping your knees soft. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 15 on one side, then switch.
Calories burned for 3 sets: 60


No. 4: Burpees
Do 5 reps
Start in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overhead. That’s one rep.
Calories burned for 3 sets: 75

No. 5: Superman

Hold for one minute
Lie facedown on a mat with your arms straight out above your head. Starting with the head and upper back, slowly lift your back, arms and legs off the mat. Slowly lower.
Calories burned for 3 sets: 27


No. 6: Step-ups with Dumbbell

Do 30 reps
Stand facing a bench or a set of stairs with dumbbells in either hand, at your sides. Step up with your right foot, then bring your left foot to meet the right. Return your left foot to the floor, keeping your right foot on the bench or step. Repeat 15 times, then switch sides and begin with your left foot.
Calories burned for 3 sets: 72


No. 7: Front Plank

Hold for one minute
Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms and toes on the ground.
Calories burned for 3 sets: 30


No. 8: Bicycle Crunches

Do continuously for one minute
Lie on your back. Place your hands behind your head. Lift your legs off the ground. Extend the right leg while bringing your left knee toward your chest. Lift your head, neck and shoulders up and reach with your right elbow across your body toward your left knee. Return to starting position. Repeat on the opposite side.
Calories burned for 3 sets: 27


No. 9: Resistance Band High Row
Do 30 reps
Secure a resistance band around a pole or a machine. Face the anchor point and sit on a bench or the floor with your feet hip width apart, arms straight out in front of you. Make sure the band is at chest height. Pull the straps back until your hands reach your chest, then release. Keep your back straight and shoulders down.
Calories burned for 3 sets: 42


No. 10: Squat Jump

Do 15 reps
Stand with your feet hip width apart, keeping your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. Make sure not to let your knees pass over your toes. From that lowered position, push off your heels and jump into the air. Try to keep your feet parallel to the floor. Land with your knees bent, chest slightly forward, and neck aligned with the spine.
Calories burned for 3 sets: 57

Rest for 1 minute.

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop. When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.
Here is a Advanced program taht you can follow for this month to get the big guns.

Day One (Monday):


Standing bar curls - 3 sets of 8-12 repetitions.
Incline dumbbell curls - 3 sets of 8-12 repetitions.
One arm preacher curls (last set is a drop set) - 2 sets of 8-12 repetitions.
Hammer curls - 3 sets of 8-12 repetitions.

Day Two (Thursday):


Standing bar curls - 3 sets of 12-15 repetitions.
Hammer curls - 2 sets of 12-15 repetitions.

Note: day two serves as a lower intensity workout to further facilitate biceps growth without contributing to overtraining. Studies have shown that a muscle group will require training once every 3-to-5 days to continue the upward growth trend. However, biceps get secondarily stimulated during back and, to some degree, chest training and therefore require longer rest periods. It is advisable for a beginner to train them only once per week.

Avoid Overtraining The Biceps.


Given the biceps is one of the smaller muscle groups, which receives a lot of additional work every time a person trains back and chest, it is wise to limit training sessions to no more then two per week.

The more advanced lifter could safely do this number of workouts per week, while one session would be recommended for the beginner or intermediate lifter. Six to nine sets maximum of specific biceps work, for any given workout, would be best to prevent overtaxing this muscle.

THE DIFFERENCE BETWEEN BODYBUILDING AND FITNESS TRAINING

How Do They Train?

As per Muscles and Fitness a publication devoted to providing information about all things fitness, bodybuilders primary objective is to gain muscle mass. Muscles must be large and lean, so that they will “pop out” during competitions. As such, bodybuilders’ workouts generally consist of a low amount of reps with a high amount of weight.

They place a specific emphasis on gaining mass. As such, they rarely engage in cardiovascular exercises or reps with a low amount of weights. Bodybuilders will regularly push their muscles to the point of failure; that is, the point where they literally cannot do another rep. During recovery, the failed muscles rebuild and become stronger.


Fitness models’ goals are to look healthy and in shape. They are not overly concerned with having large muscles as they are with looking in shape in front of the camera or at physique competitions. Fitness models spend more time crafting the major muscle groups throughout their bodies.

Once they have a fit foundation, they will craft six pack abdominals and pay attention to legs and glutes. Their workout routines are generally shorter and more intense than bodybuilders. They will spend half of their workouts doing cardio and the other half lifting weights. To create toned muscles, they will do a high amount of reps with a lower amount of weight, compared to a bodybuilder.

What Do They Eat?

The ideal diet of a bodybuilder and fitness model are similar in many ways. They both place emphasis on protein, carbs, vegetables and fruits. Both will also regularly consume supplements, from protein shakes or creatine supplements. Bodybuilders are traditionally known for consuming more supplements to help maximize their workouts than fitness models; however this is by no means a rule of the industry. Many fitness models regularly include supplements as a part of their balanced diets.

The primary difference between a bodybuilder and fitness model is caloric intake. That aspiring fitness models consume no more than 2,500 calories per day. Conversely, bodybuilders regularly consume more than 5,000 calories per day. 50 percent of caloric intake come from proteins. The remainder should be from low carb and low fat options, such as fruits and vegetables.

How Do They Live?

As a professional fitness model you must maintain a state of supreme fitness at all times. Year-round, he does not allow his body fat go beyond eight percent. Other fitness models follow similar guidelines and strive to enhance their overall fitness throughout the year. They consistently maintain a healthy diet and a strict training regimen. This is primarily because they may get a call for a modeling job at any time and must be in the best shape possible.

Bodybuilders generally train for size throughout the year, however they only trim down and become lean for competition season. Competitions are the primary sources of income and motivation for bodybuilders. During their offseason, they may have up to fifteen percent body fat. They also train year-round, however they are not concerned with body fat percentages until competition season is a few months away.

Two Branches of the Same Tree

Fitness modeling and bodybuilding both stem from the human desire to push physical limits and reach their ultimate potential; thus both of these branches of fitness are essentially of the same tree. Their primary variance is how they train and their ultimate reason for training. Both branches can benefit each other by sharing training regimens and diet plans.

The benefits of the post-workout drink are regulated by the hormonal (insulin) response to food intake. Elevated insulin levels occur in response to carbohydrate intake and increase the muscle cell's uptake of glucose (carbohydrate) and amino acids used to synthesize glycogen and protein, respectively. Carbohydrates should not be omitted from the post-workout feeding because they allow the insulin levels to be elevated.

Exercise (muscular contractions) increases the cell's insulin sensitivity and results in a rapid transport of glucose into the cell.

Increased post-workout insulin levels are not detrimental and will not cause an increase in fat storage because the nutrients will be directed toward skeletal muscle at this time. Carbohydrate intake results in glycogen re-synthesis to replenish the fuel source for the next bout of resistance training

IT DOESENT GET ANY EASIER, YOU JUST GET STRONGER