Tips for Achieving A Stunning Physique In Two Weeks!

Discover Effective Workouts Exercises For Achieving A Stunning Physique In Two Weeks! by bigjonny

As i was researching on the best exercise strategies, i came across a valuable material that can help anyone to quickly sculpt the muscles within a time span of say two weeks. This book was written by Hensel in the late 80s. In it, you find powerful exercise strategies that actually works the whole body to a stunning physique.

As someone interested in sculpting the muscles, the first thing to consider is your diet and exercise plans. On exercises, Hensel recommended dance aerobics. Experiences has shown and proven beyond all doubts that the outlined strategies in that material works very well. The routine of exercises are very easy to implement, yet they can have the most amazing results in two weeks. If you want to go the Hensel way, then below is the exercise routines you will put in place.

If you want a professional advice on how many times you can perform this exercises, i will recommend you do it three times per week. Once you set up a regular schedule of weekly exercises you are set to go. I want you to know that performing this exercise routine regularly can help you achieve a sculpted body within a very short time. Just perform the initial stretching and warm ups before you start the real exercise. I will mention some of the recommended Hensel workout exercises below:

You will need to start with the leg stretching exercise after you have completed the warm ups. This is how you do it; Sit straight on the floor, outstretch your two legs wide apart. Hold your hands over your right ankle by bending towards the floor, and stretch yourself. Sit up, hold your hands over your head and stretch to the left. Once you are done, you can now pull your legs together. Now tuck in your head by holding your knees with your two arms. Bow your head towards the floor. You will notice a little tension on your lower back as it balances your body while your two legs are tucked in. The legs should now be straightened, while your hands should be tucked under the hamstring, this should balance the buttocks. Then you will need to roll and tuck the same way you began. Next, extend your arms over your head while laying flat on the floor.

Move on to the flexes exercise of the legs. Sit straight on the floor with the knees elevated, such that the heels of the foot is the only part touching the floor. Place your elbows on each elevated leg and flex the muscles of the leg. Next, place your arms over your head, and try stretching your legs as wide apart as you can while pointing the toes of the leg such that you feel some tensions in the muscles. Now relax after the exercise.

There are other exercises recommended by Hensel that you can use to sculpt the mmuscles of your inner thighs, lower back, waistline and so forth. Other exercises are kick flexes, leg lift, etc. Other exercises are also recommended for the curving of the muscles while trying to achieve a stunning physique.


Joe Okoro writes about Muscle Sculpting, fitness and Body building in his free reports. You can sign up for his courses and get additional information by visiting: http://musclesculptingonline.com

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Unforgivable Bodybuilding Sins

The Top 3 Unforgivable Bodybuilding Sins by Vince DelMonte

If you're a hardgainer or natural bodybuilder, you already know how difficult it is to get sleeve-busting muscles. Learn how to avoid these common unforgivable bodybuilding sins that not even the Pope will excuse!

Unforgivable Bodybuilding Sin #1:
Training through the motions instead of training for results

How many times have you gone to the gym and casually lift the same weights; same exercises; same workout order; and same lack of progress? This is called insanity; doing the same thing but expecting a different result. It is also known as training through the motions. Your body is present but your mind is absent. Training through the motions is fine if you are simply interested in stress release and improving your energy levels, but if you are trying to build a body you can be proud of, this won't cut it.

Only results matter, if you expect to see progress.

Consider the analogy of starting your own business. Starting your own business may earn you praise for being a hard worker, disciplined, skillfulness and many other nice compliments but if your business does not make money, the latter perks don't really matter. Whether you agree or not, money is a measurement of whether your hard work, discipline and skillfulness are paying off or not. Lifting more weight, squeezing out more reps in a workout, and completing more work in less time are all signs of measurement.

How to make this sin forgivable?

Stop training through the motions and you will no longer have the illusion that you are improving. Focus on measuring your results and out doing yourself from workout to workout and there will be no doubt that you are moving forward.

Unforgivable Bodybuilding Sin #2:
Not keeping a training journal

Not keeping a training journal piggy backs on the last sin. Imagine trying to run your brand new business without keeping records. You have no idea what's coming in or what's going out. You have no idea why you had a bad month. You have no idea why you had a good month. Training is no different.

History has a tendency to repeat itself

If something worked in the past, why wouldn't it work for the future? If something did not work in the past, than most likely it won't work in the future! If you are not tracking what works and what fails, than your training progress is doomed.

Instead of just recording what you did at each workout, start recording the details. If you had a great workout, let's determine why?

• Is it from the amount of sleep you got the night before?
• Was it a new workout drink you used?
• Was it a different time of the day?
• Did you warm up or stretch longer?
• Did you take an extra day off?
• Were you in a better mood?

How to make this sin forgivable?

The more you know, the more control you have of experiencing the same feeling the next workout. On the flip side, if you had a terrible workout, consider all the same factors to prevent it from happening in the future.

Human nature always want to out do itself.

Your natural instincts will strive for improvement. If you know what the numbers were last workout, you will want to out do yourself. You will want to complete your workout in 47 minutes instead of 50 minutes. You will complete all ten reps instead of eight. You will increase your weights 2.5 lbs instead of stay the same.

The numbers don't lie.

A training journal will keep your progress honest and not deceive you. You might feel incredible after a workout and consider that a sign of improvement but than be disappointed when you realize that you were actually weaker meaning no sign of improvement. Treat your training like a business and it will catapult your muscle progress forward.

Unforgivable Bodybuilding Sin #3:
Broken focus

Here is how I see many people live life. First you want to open up a restaurant. Next week you want to become a police officer. The week after that you want to go to Vegas to become a professional poker player! You will most likely fail at everything you do because of your broken focus and lack of discipline to finish what you start.

How to make this sin forgivable?

A lack of focus equals a lack of results. Start treating your training the same way you would treat your career. If you change your career, every few weeks, you will inevitably become a jack of all trades, master of none. It will not become a question of if, but a question of when. Your training, to build a jaw dropping physique, is no different.

Pick one training program and stick with it

There are a lot of options and it can be difficult to choose just one. However, look at this has a positive, and make your life simple by choosing just one and stick to it for it's entire program length. Don't start a 12 week strength program and than go back to a bodybuilding style program after three weeks because it wasn't working.

You must trust the author of the program and take responsibility for your decision. Do not consult others about a program someone else has written, they are not the author of the program and will only confuse you. Go straight to the source and consult the author of the program if you require clarification, otherwise execute every single detail as prescribed. Stay completely focused and committed to the program you have chosen and squeezing out every ounce of muscle that it promises.

How to pick the right program

Don't start a high-volume training program if you are not prepared to get extra sleep, spend some extra money on supplements and find extra time in the day to eat more food. Don't start a fat loss program if you don't have the time to do double day workouts as sometimes necessary. Don't pick a bulking program if summer is coming up and you want to be ripped for summer. Bottom line, make sure you know exactly what your program entails and that you will be prepared to invest whatever is involved with the desired outcome.


Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/ He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Obesity is a growing national epidemic.

Khaliah Ali, Daughter Of Muhammad Ali, Leads Obesity Health Education Campaign by Wendy Mitchell

Khaliah Ali, daughter of former heavyweight champion Muhammad Ali, experienced a life-changing "moment of truth" the year after her son was born. At 335 pounds, more than 100 pounds heavier than her father's best fighting weight, Ali feared her weight would prevent her from seeing her son grow up. This "moment of truth" drove Ali to recognize the severity of her obesity and seek a solution.

Now more than 100 pounds lighter, Ali has teamed up with ObesityHelp, Inc. (www.ObesityHelp.com), a leading resource for obese individuals, and Allergan, Inc., the makers of the LAP-BAND® Adjustable Gastric Banding System, for the "Moment of Truth" campaign. This campaign aims to help the millions who are more than 100 pounds overweight recognize the impact obesity has on their lives and motivate them to discuss solutions with their healthcare professionals.

"It took me more than 30 years to reach my 'moment of truth' and realize the impact obesity had on my life. Until then, I was constantly fighting my weight, trapped in an endless cycle of diets and exercise, and humiliated by the misperception of others that I simply lacked will power," states Ali. "No matter how hard I tried, I was losing the fight against obesity and feeling a deep sense of shame and helplessness."

Ali is not alone in her fight. Obesity is a growing national epidemic. In the United States, approximately 60 million adults are obese and 9 million are severely obese. This chronic disease is caused by one or more environmental (social and cultural), genetic, physiologic, metabolic, behavioral and psychological factors, and in 2000, cost this country $117 billion in direct and indirect costs. These individuals face serious health consequences, including increased risk for Type 2 diabetes, heart disease, stroke, high blood pressure, sleep apnea and premature death.

Like Ali, many individuals cycle through ineffective diets and, despite consistent efforts to lose weight, struggle for years or sometimes a lifetime with obesity. In 2004, at more than 270 pounds, Ali fought back with the help of the LAP-BAND® System procedure, the only FDA-approved adjustable gastric band for use in weight reduction for severely obese adults.

"I now have the tool I need to win," states Ali. "By sharing my journey, it is my hope to help others reach their own 'moment of truth' and see the possibility of life without obesity."

While obesity is now recognized by leading government health authorities, such as the National Institutes of Health (NIH), as a disease, unfortunately, treating this disease remains a challenge. The NIH has reported that people in weight-loss programs lose only about 10 percent of their body weight and gain most of it back within five years. For people who are morbidly obese, or more than 100 pounds overweight, weight-loss surgery has become a clinically accepted effective treatment option for long-term weight control.

"Many ObesityHelp community members share Khaliah's experiences," said Eric Klein, founder of ObesityHelp, Inc. "It is our hope that this campaign will help the millions of individuals struggling and living a life compromised by obesity to identify their pivotal moment and begin their journey to find a solution."

Consistent with the Prochaska and DiClemente's behavioral change model, a "moment of truth" experience, such as having a child, often triggers individuals to take action to overcome obesity. In an effort to help others identify their personal turning point and assist them in finding a solution, the "Moment of Truth" self-assessment tool was developed.


To learn more about Khaliah's story, the "Moment of Truth" campaign and to access the self-assessment tool, go to www.momentoftruth.org.



Khaliah Ali, daughter of former heavyweight champion Muhammad Ali.

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