Effestive triceps workouts

Triceps

Standing Barbell Triceps Extensions

This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex. Take a narrow overgrip in the middle of a moderately-weighted barbell. With feet about shoulder width apart, stand erect, and extend your arms straight up from your shoulders

Keep your upper arms in the same position, while you lower the weight slowly behind your head until your arms are completely bent. Without bouncing in the bottom position, slowly raise the bar back to the start position.

You can vary the width of your grip on the bar or use an undergrip to isolate different parts of the muscle. You can also do these seated to isolate your legs from movement, making the exercise somewhat stricter.

Pulley Pushdowns

This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle. Your feet should be shoulder width apart, about 10-12 inches back from the handle.


Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set. Leaning slightly forward, move your forearms down, slowly straightening your arms. Hold the straight-arm position momentarily, while flexing your triceps intensely. Slowly return to the starting point.

A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.

One-Dumbbell Triceps Extensions

This movement stresses the entire triceps muscle complex, particularly the inner and medial heads. Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor). To keep the weight from slipping, encircle your thumbs around the dumbbell handle.



Lift the dumbbell straight up above your head. This is the start position. Lower the weight slowly behind your head until your arms are full bent. Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.

You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.

Close grip bench press

Close grip bench is probably the best triceps exercise on the planet. This exercise allows you to go heavy and put maximum stress on the one muscle besides the pecs that can help increase your bench.
You want to set up like a regular bench press, but position your hands no wider than shoulder width. On the descent, you want to keep your elbows in; do not let your elbows drift away from your body like you would with a regular bench press.
At the bottom of the movement, you want the bar to come to the lower portion of your chest; at the top of the movement, the bar should be over your upper chest.
Ideally, your forearms should be perpendicular to the floor at all times. Your hands and wrists should be directly over your elbows throughout the movement.

Dips (weighted)
A classic triceps builder. Keep your body as upright as possible to put the stress on your triceps rather than your chest.
Use a belt with a chain to add weight to your body if you can do more than 5 reps at bodyweight.
Be careful to always respect the flexibility and stability of your shoulders. Be sure not to lower your body so far that your shoulders become compromised, and always use strict form and a bounce-free concentric movement.

Sonam kapoor fitness secret

Sonam kapoor fitness secret

An endearing smile, a fit and toned body, and a drop-dead-gorgeous fashion sense (yeah, it did go wrong on a few occasions but never mind). But where did it all come from? The smile and fashion sense may have come on their own accord but Sonam worked really, really hard to gain that enviable figure. Sonam Kapoor lost 35 kilos to be where she is with her current fitness levels. So how did the miraculous transition from 90 kg to 55 kg happen? Sonam credits this ti her friends and family (especially her mother and grandmother) besides her own efforts. How did Sonam Shed Pounds It was Sonam's mother who kept her going and motivated her throughout her weight loss programme. She helped her throughout her (Sonam's) fitness routine, be it stripping her of emotional dependence on food items such as fried foods, chocolates, ice creams to acquainting her with fitness routines such as artistic yoga, Power yoga and pilates. Sonam's Workout Routine Sonam does workout six days a week. It is fine-tuned combo of cardiovascular exercises and weight training. She has designed a workout schedule which allows her to focus on all major body parts like abdomen, arms, shoulder, waist, etc., in a day. She also an avid dance enthusiast and a practitioner of classical dance forms like kathak. Not just this, she does Ashley Lobo's dance exercises twice a week. She loves mixing her workouts in order to keep workout blues at bay. Sonam shares her workout secrets

 Sonam's Diet As suggested by her trainer Zarine, Sonam ate six small meals instead of three bulky ones. The meals were high in protein and low in carbohydrates. And her diet was as follows: Breakfast: Oatmeal and fruits Post-workout: Brown bread with egg whites, Protein shake with juice Lunch: Dal, sabzi, one ragi roti, salad and a piece of chicken or fish Evening Snacks: High-fibre crackers, chicken cold cuts or egg whites Dinner: Soup, salad and a piece of chicken or fish (image credit: funatoz.com) She never stays hungry for too long and loves snacking on dry and fresh fruits. And she knows the importance of staying hydrated. She loves beverages like buttermilk and cucumber juice. Sonam and Yoga Yoga forms an intrinsic part of her fitness regime. Power yoga by Bharat Thakur was one of the tools that helped her achieve a drastic Weight lose Sonam's Fitness Mantras Starving will never help you stay slim. "Believe me when I say this, I eat every two hours, still I manage to stay slim, all because I have my priorities set right," she was quoted as having said. Sonam now realizes the importance of staying healthy consistently. She says that she does not do all this because her profession demands this, rather staying fit and healthy is a philosophy which she has incorporated in her life.

Kim Kardashian workouts and dieting secrets

Kim Kardashian workouts and dieting secrets

Kim Kardashian workouts and diet said that there's nothing better than getting up and going right to the gym.To get her fit and energized, She mixes in strength moves—alternating upper and lower body exercises and core work— with cardio intervals. Give it a try with this nonstop circuit that targets your entire body and blasts calories. Keeping up with this Kardashian will definitely get you slim and sleek fast!There's nothing easy about being fit and healthy. I'd never say, 'Take this and eat whatever you want or don't work out.' That's not realistic. To look and feel my best, I watch my calories and exercise. And right now, I can honestly say I'm in the best shape of my life.

Workouts Routines 


 She exercises regularly – “a lot of cardio and dance” – but is less disciplined at the table.Do this routine, designed by Gunnar Peterson, 2 or 3 times a week. Warm up with 5 to 10 minutes of cardio, then do each move in order without resting. At the end of the last move, jump rope for 50 skips, then repeat the circuit up to 4 times.
a 10-pound weighted ball
a set of 5- to 8-pound dumbbells



Kim trains with Gunnar Peterson and she wasn't kidding about the double dose of daily workouts. On Monday the star tweeted she was having a "late night workout" at 1:25 a.m and after just a few hours of sleep she was back at it, tweeting, "Up early to get this workout in! Get fit or die trying " and "Arms and Abs today."


No doubt the hard workouts help Kim take her mind off of personal troubles. "I'm so ready, emotionally, for this to be over," she told the magazine of her long, drawn out divorce from NBA player Kris Humphries.
Dieting Routines

Kim loves to eat unhealthy foods and a photo shoot captured she had a cheeseburger, a taco, a hot dog, KFC and doughnuts. She need to change her ordinary eating habit in order to slim her down to 107lbs.But now its changed for acheiving a healthier and fit body.

 Breakfast: Oatmeal with bananas.

 Lunch: Salad with grilled chicken. Pinkberry [nonfat yogurt] with fruit and granola.

 Snack: Carrots and low-cal ranch dressing.

 Dinner: Fish, vegetables and green tea before bed. 

                                                        Total Calories: 1,438.

Sonakshi sinha’s diet and workouts

Sonakshi sinha’s diet and workouts for losing 30kgs

Sonakshi Sinha may be voluptuous but she was way too fat once upon a time. Sonakshi Sinha describes how she lost weight , “Initially I used to go to the gym twice a day for two hours. At that point of time, I was doing a lot of cardio, spinning and weight raining. I used to train like a boy. I used to lift really heavy weights; of course, it is not feasible to continue at that pace now. I put in around an hour to an hour and a half to tone my body.”
“Now I do lighter weights with more repetitions and functional training. In between I used to swim which is also a very good form of exercise It is only functional training and caring for maintenance. I love food, I have zero control. I see food and I have to eat it. I keep going on and off diets. I would never punish my body by denying myself. I’d rather eat and then work it off. If I think I have gone overboard, I spend that extra 20 minutes on the treadmill to burn it off. I don’t deprive myself. Eating smaller meals every two or three hours does the trick to keep metabolism high. That’s work well for me.”

Sonakshi’s weight loss diet regime:
Breakfast: Cereal and milk or whole wheat toast
Mid morning: Some dry fruits and a cup of green tea
Lunch: Homemade roti and sabzi with salad
Evening: A fruit or a cup of green tea
Dinner is usually early and consists of only protein food. She does not have carbohydrates after 6 pm
What is Sonakshi’s present diet and fitness regime?
Since Sonakshi has a tendency to easily put on weight she is working hard to maintain her shape. The news is that she is going another mile for her role in race 2.

• She takes small meals every three to four hours to keep her energy levels high.
• She performs hot yoga for toning her body. She performs various yogic postures in a steamed room with 40 degree temperature.
• She enjoys playing outdoor sports and hence has incorporated lawn tennis to her daily schedule.

Sonakshi’s diet secret for all those who wish to lose weight

• She advises all weightwatchers to stop eating carbohydrates after six in the evening and drink several cups of green tea throughout the day
• Regular exercise with a professional trainer is very important to lose weight systematically

• She also advices everyone that that are no short cuts to losing weight. Being disciplined, determined and not losing hope for the entire period till one reaches the target weight is essential

Sonakshi Sinha firmly believes that losing weight is not only about seeing shrinking numbers on the weighing scale but it is an emotional journey where you need to be determined to sacrifice your favorite foods to achieve your goal.

Shahrukh khan workouts and diet

 Shahrukh Khan

Shahrukh Khan's six pack abs in Om Shanti Om was the news of the year 2007. Though actors like Hrithik Roshan (Hrithik's Diet Secrets Revealed) and John made girls go gaga over their body, what amazed the young crowd was the fact that a 40+ actor's transformation into a dude. And this is what the actor had to say about his six abs.It's the same this time around. Ra.One’s poster showcasing SRK’s 8-pack abs seems a little too impressive.Ra.One is a sci-fi flick and SRK is playing a superhero in the film.  During the shooting of the film, Khan lost around 10kg of weight. It is rather surprising to see his abs in just a single scene and no where else in the trailers. FOR WORKOUTS   Shahrukh Khan believes it's important to allow muscles time to recover and   suggests  that you only lift weights and train your abdominal muscles four times a week  resting one day in between strength training. However, you need to sweat   cardio will help you lose body fat to reveal your six-pack abs. The Bollywood   actor also says that if you slip up on the diet, doing 50 minutes of cardio will  get your body back on track. Try 30 to 60 minutes of running, jogging, cycling  or aerobics every day. The actor revealed that he does 100 push ups and 60 pull ups daily to maintain his abs. According to the actor doing push ups and pull ups regularly for month will start showing the results.

 FOR  DIET Shahrukh Khan's diet is very strict. He avoids all breads and rice, as well as high-fat foods made with ghee -- clarified butter. Lean meats, chicken, turkey, egg whites, paneer -- a type of farmer's cheese -- fish and skim milk are allowed. All simple carbohydrates, including refined grains and anything with added sugars should be avoided. High-fiber complex carbohydrates such as vegetables, legumes and whole grains are acceptable. Khan recommends eating a piece of fruit if you have a craving for something sweet and drinking between two and three liters of water each day. He also suggests a protein drink after every workout. Drink 4-5 litres of water everyday Follow a low carbohydrate and high protein diet Have a protein drink after your workout  Avoid sweets. If you have a craving for anything sweet, eat fruits as this is usually enough to satisfy and sugar cravings  Increase your intake of protein rich foods such as chicken,egg whites, turkey, lean meats, skimmed milk, pulses  Use these simple Diet and Workouts of Shahrukh Khan and get the abs like the actor. It will be surprising for you to know that the om shanti om look of SRK was so famous that all the B-town's young stars started to try the look by making a good business for the Mumbai fitness centres.

SHAHRUKH'S FITNESS MANTRA  Never train your abs more than 3 times a week, that too on alternate days. Your abdominal muscles need to recover after every workout so that they can become stronger. Working out your abs everyday will not help you develop them faster, but will only lead to muscle damage and injury.  Avoid alcoholic beverages and try to eat grilled, rather than fried, food .Although Khan's plan is not low-fat, he does shy away from excess calories.   Fat has 9 calories per gram, while protein and carbohydrates only have 4   calories per gram. Avoid snacking in between meals. Start slowly; Khan says  you can expect to see results in 30 to 40 days, but that you must be very   disciplined. If you are strict and regular with your exercise and diet, you will succeed

Lose weight in short time

How to lose weight some tips

Losing weight in 10 days is a-dream-come-true for many. There might an all-important conference or your favourite cousin’s marriage. Whatever the reason, in order to lose weight quickly you will have to remain motivated and stick to your diet plan and exercising schedule. Even though you can’t expect a total makeover with a 10 days' weight loss program but you can practically aim to lose a few pounds. Here are some of the ways to lose weight effectively in ten days.

Tips to lose weight in 10 days

Go Vegetarian

Ever wondered what it feels like to be a vegetarian? Why not try it for 10 days then? By cutting out the meat and the eggs you are instantly cutting off many calories. Let us give you an example. A tandoori chicken breast has 300 calories and 13 grams of fat. Don’t you think chomping on a vegetable salad with a light olive oil dressing is much better? Fresh fruits, vegetables and vegetables with negative calories such as cucumber are a great way to lose weight easily given the short period of 10 days.

Cut the Sodium

Sodium leads to water retention and water retention leads to a bloated appearance. Limit your sodium intake by decreasing your intake of canned food, buttermilk, salt, cornmeal, cheese and chick peas. However, remember that you still need sodium. Therefore, stick to healthy sources of sodium such as green leafy vegetables.

Say No to Fat

You have to absolutely say no to fat. Stay away from salad dressings, sweets, chocolates, paranthas, pooris, and all forms of canned and processed foods and drinks. Switch to home-cooked meals and eat whole wheat items such as chapattis, brown rice, whole-grain pasta and delicious vegetable soups.

Drink Water to Lose Weight

One of the best weight loss tips in 10 days is to bid goodbye to sodas, shakes, and smoothies. Switch to water instead. Make sure that you drink at least eight glasses of water everyday. This will help you reduce weight because water has electrolytes that help in the process of burning fat. You can also have unsweetened teas and skimmed milk in case you feel parched and need something more than water.

Count your Calories

You need to know your Body Weight and Mass Index(BMI) in order to have a fair idea of your calorie needs. Consult a dietician and discuss your calorie intake to help you lose weight fast. For example, if your dietician is of the opinion that you need 1700 calories on a daily basis to lose weight within 10 days, then stick to it.

Exercise

The key to quick weight apart from diet modification is exercise. You have workout in order to burn more calories than you are consuming. Walking, cycling and swimming are the best ways to lose weight. Make sure that you increase your workout time and do keep your trainer in the loop about your plan.

Motivate Yourself

• Make a strong start with a can do attitude.
• Since you have to lose weight within 10 days, it is important to make the most out of each day.
• Eat fruits, carrots or nuts as snacks.
• Eat small portions of food. Make sure that you eat food slowly. This will keep you fuller for long and help to absorb essential nutrients.
• Strictly avoid drinking alcohol and smoking cigarettes.  
• Have a healthy and happy lifestyle. A stress free life is important to lose weight at a quick pace.
• Tell your family and friends about your plan. That way they can help you remain motivated.

Best Biceps workouts

BICEPS

Close grip chin ups
YES! Biceps mass will be well on its way once you master this exercise. By keeping your hands close together and focusing on your biceps to lift your body, you will be essentially doing bodyweight curls. How much do you weigh? 150? 180? 220? Can you straight bar curl that much? I didn’t think so.

There is a big difference between pull ups and chin ups though. While pull ups are good for your arms and back, close grip chin ups bring that whole movement to a whole new bicep-mass-building-level.

TO SET UP find a straight bar that you can comfortably reach from a standing position. Grip the bar with an underhand/supinated grip (your palms should be facing you). Keep the hands about 4-6 inches apart; they should be right outside your chin on either side.

If you are strong enough to do weighted pull ups or chin ups, add some weight either by crossing your feet and placing a dumbbell between your ankles, or hanging a couple plates from a weighted belt. A weighted belt should have a chain on one end and a loop on the other end, to which you should hook the chain. Put the chain through the hole in the middle of the plates and clasp the chain to the loop. Good stuff.

   

standing barbell curl

If there was ever a ‘compound biceps exercise’, this would be it. This is the only direct bicep exercise that you can just pile weight on and use all the muscle of the biceps and forearms to get the weight up. Standing barbell curls are the only must-use exercise if you want tank arms.

To set up: load a standard 45 lb barbell with some weights, and pick it up. Your hands should be supinated (palms up), about shoulder width apart. Arms should hang down beside/in front of your body, the bar in front of your hips. Tuck your elbows into your sides and DON’T move them throughout the exercise.

To curl: keeping your elbows tucked in place at your sides, curl the bar up to your chin, but not so far that your forearms are perpendicular to the floor. Always keep tension on the biceps throughout the motion. Do not let the biceps relax at the bottom of the rep, but also don’t bounce the bar off your hips or quads in order to start the next rep. Keep tension on the biceps.

Variations: wide grip, medium grip, narrow grip; standing ez curls with a 20-25 lb ez curl bar. Do reverse curl to work your forearms.

Alternating rotating dumbbell curl

This is a simple exercise, that feels natural in its plane of motion. By alternating, you can focus maximal intensity on each arm separately.

To set up: grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Again, keep your elbows tucked into your sides as soon as you start curling.

To curl: start the movement with a hammer curl, then as the dumbbell clears your body, begin to rotate it so that at the end of the movement, your palms are facing your head. Once you lower the dumbbell back to the starting position, start curling with the next arm.

Cheat Principles

Here is an example, but this guy is definitely swaying and cheating. I couldn’t really find a good video for standing alternating bicep curls. Basically take this principle and instead of swaying, keep your elbows locked at your sides and just stand still while you curl.

When you get to the last rep, you may feel free to apply a cheat principle by either swaying a bit or by raising the elbows away from the body, but this should only be on the last rep of the set.