Bruce Lee's Workout Regimen - His Training Secrets Revealed!

Watching Bruce Lee makes a lot of people want to know more about Bruce Lee's workout regimen. No question: Bruce Lee's abs are simply phenomenal! His body looks extremely ripped. So, what did his training look like?

First, here are the facts: Bruce Lee was 5 ft 7.5 in (171 cm) tall and weighed 135 lbs (59 kg). He was at 160 lbs (73 kg) for a while as he was experimenting with weight training. Believe it or not: his body fat percentage was lower than 6%!

Arnold Schwarzenegger once said about Bruce Lee: "He had a very-I mean a very defined physique. He had very little body fat. I mean, he probably had one of the lowest body fat counts of any athlete. And I think that's why he looked so unbelievable."

Bruce Lee's physician, Dr. Langford, even claimed that Lee's body had less than one percent body fat! Can you believe that?

Now, take a look at Bruce Lee's Workout Routine - it's a six hours a day, six days a week regimen (!):

1) Monday & Wednesday & Friday:

- Abs & stretching, (2 hrs)
- Running (2 hrs): varying speed in 5 minutes intervals. Typical exercise: 5,9 miles (9,5 km) in 45 minutes
- Arm/ Hand Speed Exercises (1 hour)
- Jumping Rope (800 jumps)

2) Tuesday & Thursday & Saturday:

- Abs & Stretching (2 hrs)
- Weight Training (2 hrs). Among others: squats, reverse curls, concentration curls, French presses, and both wrist curls and reverse wrist curls
- Legs exercises/ Cycling (2 hrs.)

As you can see, abdominal exercises are a major part of the workout. In fact, Lee was convinced that the abs were one of the most important muscle groups for a martial artist, because almost every movement requires abdominal work.

In fact, in addition to all his books on bodybuidling and anatomy, Lee even had a separate folder filled with articles on routines to develop the abdominal muscles. He had five special ab exercises, three of which he performed every day. The five were:

a) Leg Raises
b) "Modified" Sit-Ups
c) Twists
d) Side Bends
e) Frog Kicks

Now, if you want to get visible abs, there are two things you need to know about:

1) Ab exercises alone won't do it. You need to reduce your body fat percentage (below 11% for men and 16-19 % for women) to really to see the abs. For the best exercise to lose fat, take a look at my article "Best Way to Lose Fat or How to Lose Belly Fat Fast".

2) Crunches are NOT the best ab exercise! For example the exercise called "Abdominal Bicycle" is much more effective.

You will find all these exercises with concrete training plans (number of sets and reps) and color photos in the best-selling, 117-page eBook "The Truth About Six Pack Abs".

The list of bad and good exercises inside (page 12-13) and the chapter on diet (ch. 10) are simply priceless! Grab your FREE Report now!

P.S. If you want to get a ripped body, healthy nutrition is a must! Did you know that Bruce Lee avoided baked goods and consumed large amounts of fruits, vegetables and milk daily?


[http://www.sixpackin30days.com]

http://en.wikipedia.org/wiki/Bruce_Lee

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Exercise Bike Workouts For Weight Loss - Learn the Secret to Burn Fat Fast

If your objective is to lose weight, and lose it fast, then you cant beat the exercise bike to provide you with the variety of workouts you need to burn off the fat.

Why use the exercise bike for weight loss?
There are two main reasons. The beauty of working out on the stationary bike is that you can control your exercise intensity and control your heart rate to optimize fat burning. When you train outdoors, there are many distractions, such as traffic lights, cars and people that take your mind off, or prevent you from training at a given level of intensity to maximize fat burning. The second reason is that if the weather is bad outside, it is normally a great reason not to exercise. You don't need any excuses not to train. I have learned that one of the most important components of a weight loss exercise program is consistency.

What are the best exercise bike workouts?
This is where it gets interesting. The old school believe low intensity cardio exercise is the best. For many years, people thought that if you get your heart rate between 60% to 70% of your maximum heart rate, you will maximize fat burning and lose weight faster.

A number of studies have now found that interval training will not only accelerate weight loss, but you don't have to train for as long. Interval training involves spurts of high intensity exercise, followed by low intensity recovery periods. The percentage of fat burned during exercise falls (compared to other sources of fuel), but the total amount of fat burned increases. Fat is also burned after the interval training stops, as the body recovers from the intense effort. That is the key to interval training.

Examples of Exercise Bike Interval Workouts.
A recent study by the University of NSW has proven that interval training is more effective than low intensity cardio exercise. This is the workout they used in their study (the results will impress you):

Warm up for 5 to 10 minutes;
Sprint for 8 seconds;
Recover for 12 seconds;
Repeat the above two steps for 20 minutes;
Warm down for 5 minutes.

That is it. Depending on your fitness, you may want to cut the time doing intervals down a bit, and gradually build up to 20 minutes. The Uni study, on 45 women, showed they burned fat 6 times faster than the second group of women who did 40 minutes of low intensity cardio exercise. So you can train for half the time and lose 6 times the fat!


Check out my weight loss website for more fat blasting exercise bike workouts weight loss, and to learn about your optimal fat burning heart rate. I also review the best exercise program lose weight. Pick up the free 4 week workout program while you are there.

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Strength Training Without Weights - Bodyweight Exercise Secrets

Strength training without weights is one of the latest fads to hit the fitness world. Exercises without weight, or bodyweight exercises as they are better known, are for people who primarily want to build stronger and leaner physiques but don't want to go to the gym. One of the biggest myths is that you need to go to the gym and spend long hours lifting heavy weights in order to achieve a sleek looking physique.

Here are a couple of bodyweight exercise secrets that you might not be aware of:

1. You Don't Need To Do Hours Of Cardio To Get Ripped Abs - What you actually need is a consistent and diverse workout routine that features somewhat challenging exercises that simultaneously target multiple muscle groups at once including your upper and lower abdominal muscles. For example, take an ab exercise called the 3 chair push up.

With this exercise you will be performing a traditional push up except, unlike with push ups, your feet will be placed on the seat of a chair rather than on the ground. This exercise will increase your range of motion that you normally experience with push ups and will cause your abdominals to rapidly contract in order to stabilize your body. While this exercise can help you achieve seriously ripped abs you will still need to maintain a balanced diet and a proper mix of carbs, protein, and unsaturated fats.

2. Injuries Are Not A Prerequisite For Becoming Strong And Muscular - There seems to be this idea common among bodybuilders that in order to develop massive muscles you need to get injured a few times. Injuries are apparently seen as a mark of honor by some weight lifters because they symbolize that you are moving up in weight and therefore becoming stronger.

In reality, injuries are a massive setback to virtually any training routine not to mention the accompanying and often debilitating pain. If you become injured lifting weights you will likely be unable to perform certain exercises for several weeks or even months depending on the severity and location of your injury. A week off from weight training can actually be beneficial but several weeks or months can easily reverse your strength and muscle gains. One of the principal advantages of bodyweight exercises over heavy weight exercises is that it is very difficult to sustain an injury during a bodyweight workout routine.


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Beginner Weight Training Exercises - Discover The Secrets To Starting A Strength Training Routine

Starting something new is always a challenge. Especially when you don't know where to start or what exercises to do.

In this article you will find beginner weight training exercises that will help get you in top shape quickly. As with anything your not familiar with, start off slowly with these exercises. Remember this is not a race to get into shape, but a long-term commitment to improve your overall health and fitness.

I always like to keep things as simple when it comes to weight training. Compound movements by far are the best exercise for individuals. Beginners need to focus only on certain movements to help in strength and muscle development.

If you practice and get these exercises right, you will enjoy working out and seeing significant progress. Just remember your beginner exercises is the foundation of your program. You can also just do compound exercises forever, whether your new at weight training or have been doing it for years.

The exercises recommended are for both men and women who are looking to improve their strength, muscle tone and conditioning. With proper eating habits, you can also get weight loss benefits if that's what you are looking for.

Each exercise should be done with strict form and should be done slowly. Proper technique is a must to prevent injury and to see progress in strength and muscle endurance. I also recommend some type of stretching and warmup before starting this program.

So here are the weight lifting for beginner exercises that will help start you on the right track to succeed. Be consistent and keep a positive mind and enjoy the benefits that strength training provides.

Abdominal exercises can be done with or without weights. Beginners should start off with just their body weight when doing abs. Keeping repetitions to as many as you can do.

Crunches are still considered a favorite abdominal movement. This will strengthen the core of the stomach and also flatten the abs.

Chest exercises are important for upper body size and strength. You will make your most progress at the beginning. Start off light and add weight as needed to get a good workout.

Bench Press is highly regarded as the best chest building exercise. There are different variations of the bench press, but you should start with flat press with either barbell or dumbbells.

Back Exercises - Bent Over Rows or Lat Pull-downs are common ones used to shape the back and neck.

Leg Exercises - Squats, Leg Press, Lunges, are the most common to build and shape the legs and buttocks.

Shoulder Exercise - Shoulder Press or also called Military Press is the foundation of a good shoulder routine.

Arm Exercise, should include some type of standing or seated bicep curl.

This outline of beginner exercises should give you a start to your weight lifting plan. Just remember to start off slow and stay consistent and you will see some amazing results.


I'm writing this article to help you realize how important exercise and nutrition is to your overall health and physical appearance. Exercise and nutrition helps with arthritis, diabetes, depression, motivation, weight loss, lowering cholesterol, flexibility and muscle definition.

If you are interested in getting into better shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."

You can download my complimentary report here, http://www.personaltrainingalliance.com

Marc Ouellette is a certified personal trainer who has helped many people reach their goals by incorporating strength training, cardiovascular exercise and nutritional guidance.

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5 Good Muscle Building Foods - What to Eat to Gain Lean Muscle Mass

The saying "eat big to get big" is almost synonymous with bodybuilding. You will hear it everywhere bodybuilders and muscle building enthusiasts gather. Just what does it mean? Well, let's talk muscle building foods.

The most important aspect of your muscle building goals is your calorie intake, meaning the total calories you eat in a day. Different body types, height, weights and yes, even individuals, have different needs. Many formulas have been devised for finding the optimal number but none can be said to be accurate.

One of the reasons those formulas fall short is that they to a greater extent fail to consider different lifestyles. For example, a person who works in construction is likely to burn more calories than another who works in an office. Also the calories we burn each day will differ each and every day. Add to this genetic heritage and different body metabolisms.

A simpler way for someone who trains with weights is to eat five to six small meals a day. These meals should contain protein, carbohydrate, fats and micronutrients. Your main focus should be on the quality of the food you eat.

Without going into details about what food contains what amounts of what nutrients, here's a list of 5 of the top bodybuilders' favorite muscle building foods (not in any order):

Side note: These are mainly protein sources and should be balanced with the other food groups.

1. Eggs: They have received a bad rap due to the high fat content, but eggs are one of the best muscle building foods out there. Plus, they are perhaps the easiest food to prepare and easy to digest. Eggs contain a good amount of protein, plus vitamins and minerals. Make sure to eat some yolk in order to get the full value of the good old egg.

2. Fish: Rich in muscle-building protein, fish should be part of your weight training and mass gain diet. Salmon, sardines, mackerel, herring, and anchovies also contain Omega 3 (essential) fatty acids.

3. Lean beef: Like eggs, beef has been receiving some bad rap. Beef is not only rich in protein, but also contains creatine and other micronutrients. Long before creatine came into the market some of the notable professional bodybuilders relied on beef for mass gain; as it turned out, they were right on the money. Unless you have other religious or health limitations, lean beef should be part of your diet.

4. Cottage cheese: Like beef, bodybuilders of yesteryear were right for gobbling down this stuff. Cottage cheese is rich is casein, which now basic ingredient of one of the most highly regarded protein supplements.

5. Turkey: This bird is a good source of protein as well as vitamins and minerals. And contrary to what you might have heard, eating turkey does not make you sleepy.


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How To Gain 5 Pounds Of Muscle This Week Using A Few Methods That Most Skinny Guys Will Never Know

Do you need to gain weight quickly? How would you feel if you could pack on an extra 5 pounds of muscle mass this week. Most skinny guys and hardgainers only wish they could slap on muscle mass that quick. But in this article I'll reveal a few key methods that will unlock those rapid muscle gains you're after.

There are 3 key elements you need to look at when you're trying to bulk up quickly: Weight training, dieting, and rest. I'm going to show you how to make all three of these elements work together for you so that your body has no choice but to start growing. Sound good?

First of all, you need to get to a gym. If you want to make gains quickly you'll want to go to a real gym with all the equipment you need. A set of dumbbells and a pull-up bar at home isn't going to cut it. Sure, you can make gains using a home gym. But we're going for FAST gains here, remember?

Here's the most important thing you need to know about weight training: Use free weights, and use compound lifts like deadlifts, squats, pull-ups, and bench presses. These exercises will recruit the most muscle fibers and get you growing quickly.

Next is your diet. You need to start taking in 20 times your bodyweight in calories every day. This will give your body the nutrients it needs to start growing and building new muscle tissue at a rapid rate.

Last is rest. This often-neglected element is one of the most important. Your muscles don't grow in the gym. They actually grow after you leave the gym while you are resting. And getting 8 hours of sleep each night will guarantee that your body has enough time to repair your damaged muscle tissue from your last workout in order to build bigger, stronger muscles.


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