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The Guardian Workout
You know just by the name of the workout that it's going to be a little challenging. A guardian is never needed unless there is something to 'guard' which means it is worth fighting over for, which means that you'd better shape up if you want to play this role. The Guardian workout will test every aspect of your fitness.  

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Quads, glutes, side hip flexors, hamstrings, calves, triceps, pecs, deltoids, core, abs, lower back, cardiovascular system.

Make it better:  When performing side leg raises lean towards the leg you are raising, making your obliques work harder. 

Make it harder: Reduce rest time between sets to exactly one minute. 

Body types this can work for: Like most of our workouts this will work for any body type. Endomorphs, as always, will get a slightly easier ride on the strength parts of it but it's hard regardless. 

Perfect for: Would-be Guardian types looking for a challenge. Anyone who wants a workout that works almost every component of fitness. 

#fitness   #workout   #guardian  
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+Neila Rey Can u please post a post to reduce Tummy!!!
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Calorie Counting Explained
All food has a set energy value which determines the amount of energy it can give us once consumed. How much energy you need in order to function is determined partly by your gender and age but mostly it’s determined by your lifestyle. The more active your lifestyle is the higher your energy needs are going to be. 

The energy all food contains is usually measured in Calories (with a big C) which is short for kilocalories. 1 Kilocalorie  = 1000 calories (small c) = 1 Calorie (big C). 

What is one Calorie? It’s a measure of energy. One Calorie is the amount of energy it takes to heat one kilogram of water 1°C at sea level. The term was originally used in engineering and physics but eventually it migrated to nutrition. 

How calories are calculated? The current way of calculating calories in food uses the Atwater system where the calorific value is calculated directly by adding the total calorie content of each of the ingredients in the food (protein, carbohydrate, fat and alcohol) minus the fiber component which is subtracted from carbohydrates before the calories they contain are calculated. 

An average person on an average day will need roughly 2000 Calories to live and function. Someone with an active lifestyle will need a lot more and someone looking to reduce their weight should aim for a caloric deficit consuming less than their required amount in order to dig into the body’s natural energy reserves - fat cells. 

Although Calorie counting can be very handy if you want to keep yourself in-check there are a few things we should keep in mind when you count them. 

The thermic effect of food

No food gets through the body without being processed and processing requires energy that’s subtracted from the food itself. On average, roughly 10% of the total energy value consumed will be used up in order to metabolize it but different types of food will be processed differently due to different cellular structure and use up more (or less) of the total. The list below gives you an idea of the percentage of a food’s intake that goes into processing it fully: 

Protein: 20% to 35% of the energy consumed
Carbohydrates: 5% to 15% of the energy consumed
Fats: at most 5% to 15 % of the energy consumed

So when counting calories allow yourself a margin of error. There are a lot of variables involved at the processing stage to preclude it being an exact science. 

Energy Release

Meat being mostly protein, for example, has a complex cellular structure that takes a lot of processing to break down and requires quite a lot of energy to digest. So once a steak has been eaten and digested on an ‘average’ day for an ‘average’ person, the net number of calories it actually gives you will be roughly 30% fewer than what the steak contains before you eat it. For every 100 calories only roughly 70 will become available. And not right away, either.

Not all the energy is available to us right away after eating, because protein takes longer to digest the energy is released slower keeping us fuller longer. Carbs, on the other hand, being the body’s preferred source of energy are digested faster wasting very little of themselves in the process and they release instant energy to be used right away, which is why we love eating a bar of chocolate. 

Alas, when there is no need of energy expenditure, that energy is reserved for later use… so it goes straight into the fat cells. Any energy that is not wasted is kept by the body no matter where that energy came from - protein, carbs or fat. Because it takes longer to digest protein and the energy is released slower it’s also easier to manage and use up throughout the day and less of it is kept for later. 

That’s why it’s more preferable to eat half a steak with the calorific value of a chocolate bar rather than an actual chocolate bar. Despite being equal in caloric value the two items are far from being equal. The steak will keep you full for a while where’s you will still be hungry 20 minutes after you’ve eaten the chocolate bar.

Whole Foods Vs Processed Foods

The harder something is to process the longer it’ll take to be fully used by the body and the more energy will be used up in the process but that’s not reflected in the calorie values before you eat it. A whole grain cheddar cheese sandwich, for example, will have the same caloric value as a white bread based sandwich with processed cheese but the first one, apart from being more nutritious, will require more energy and time for digestion because of the complexity of the whole grain and it will deliver only half of the initial calorific value to the body. A white bread, processed cheese sandwich on the other hand doesn’t cost you the same number of calories to process so you will have a lot more energy leftover to burn. The difference here is significant. 

The two sandwiches might look like they have the same calories but they are not the same. The less processed something is the harder our bodies need to work in order to metabolize it which means the more of it is used up in the process leaving us with fewer calories to spare, afterwards. 

Food and numbers

It’s not as straight forward as basic math but it’s still extremely useful to know the initial value of your meal at least for reference’s sake. Even though there is a huge margin for error when it comes to actually adding things up the basics of it still work if your end goal is weight loss. Someone sticking to a 1500 calorie diet will lose weight simply because they are likely to consume a lot less than 1500 calories creating even further caloric deficit forcing their body to turn to its fat reserves for energy. The principal works but it’s not as precisely calculated as one would like. Calorie counting is a hit and miss game and it completely fails when your goal is to gain weight - that’s why eating more calories in general is not a solution for someone who is trying to put weight on. 

Turning food into numbers is not for everybody either. It’s can be stressful and it can take the joy out of every meal. The same exact effect can be achieved with mindful eating and portion control. There is a reason we go for healthier whole foods and stick to high protein eating patterns - because no one enjoys misery and certainly no one can stick to it long-term. The more protein you have in your diet the fuller you will feel and the less likely you are to snack so even though high protein foods are high calorie value menu items it’s the ones you really should be going for.

#fitness   #calories   #nutrition  
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"Turning food into numbers is not for everybody either. It can be stressful and it can take the joy out of every meal."

This is so true +Neila Rey​. I built a spreadsheet program to calculate my daily, weekly, and monthly intake of calories, sodium, sugar, and protein. Every time I used it to enforce a strict regiment I either suffered from either depression, low blood sugar, heart palpitations, or mental stress. When ever I stopped and simply ate normally, without counting anything at all, my mental and physical well being dramatically improved.

Definitely focus more of your weight loss efforts on physical activity and less on dietary restrictions. Your mental health will thank you for it. :)
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Army of Two Workout
Training with a partner can make the time spent exercising totally fly by just as it ups the intensity level and helps each improve their performance. The Army of Two workout is an exercise in synchronized muscle control. Not only do you have to perform each exercise but now you are doing it together. You can disrupt each other's rhythms or balance or work together to amplify them so that you gain in power, perform every movement in total sync and really become like an Army of Two capable of taking on the world (as long as you are together).  

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Shoulders, triceps, side hip flexors, obliques, core, abs, obliques(both internal and external), cardiovascular system. 

Make it better:  When you perform sit ups come up and touch the palms of your hands together, not only does this require that you synchronize with your partner but it also increases the degree of muscle control you need to perform. 

Make it harder: Make it harder by mirroring you partner's movements and choosing to do so using the one who is slightly faster or better as the pace-setter. This not only forces the other partner to up their game, it also requires that the pace-setting partner maintains theirs. 

Body types this can work for: Any couple, anywhere, any time. 

Perfect for: That Valentine's Day or date night when all the best restaurants in town are fully booked. Also, great for couples who like to exercise together. And maybe even as an ice-breaker on a first date.


#fitness   #workout   #valentinesday2015  
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+Jerry Hibbs she is.
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Half Marathon Training / 12-Week Running Program
Training for a half marathon is something anyone can do provided you are determined, sensible and stick with the plan. Running is an exercise that on its own will not give you all the strength you need to run, so the Half Marathon program is split into days that will help you run better, run longer, get stronger, and recover so you can do it all again only faster and harder. 

The thing to remember is that this is a progressive training plan. You should not miss out any days thinking that you will just make it up. That puts excessive load on you the next day and that affects your progression. It is better to just skip the day you missed, though if you do this too often because you missed a lot of days then you will negate the entire program. 

Upper body workouts are days when you strengthen your upper body. This includes doing workouts that use push-ups or dips or free weight exercises. 

Full body workouts are days when you train your entire body. This includes, glutes, core and hip flexors (they are all used in running) along with your quads, back, chest and arms. Again, you could choose some from our workouts collection or put together a routine you like. 

Running days are split between days when you run at your top, sustainable speed. Days when you recover by running at your 65%-75% pace. You will know you got it right if you can talk while you run. And runs when you are trying to beat your self by running further than the last time you run for that length of time. These are marked with a star.

It doesn’t matter where you run, most times. You can pick a track, or a High School field or a trail or even a city run. On the days when you are trying to beat your previous distance it is good practice to choose a run you did before when you tried that. That way you don’t need to worry about measuring distance. You are on familiar territory. You know how far you got last time you run for the required time, now all you need to do is concentrate on beating that distance, even if it is by a few dozen meters. To track your distance more accurately use any running mobile app.

It helps to look at the plan and workout where you will run on these days in advance, that way you take the anxiety that you will mess it up, out of it. 

Walking days are not a race. Use them to get your muscles flowing again, ridding your body from accumulating aches and pains. 

In this plan the measurement for your runs is time rather than distance. It’s a better reflective measure of the sustained effort you will be required to make when running a Half Marathon. It is a better measure of pacing, as pacing really is distance over time and you will need to work out both. This way you really only focus on time and let your body do the rest.

There are three race days in this program. Each marks the end of a stage, which means that provided you followed the guide you are ready, whether you feel it or not. Race days are when you do the distance at your top, possible speed, all the way. It will feel really hard but then it’s supposed to. A race is mostly mental strength. Your body can do it if your mind allows it to. So really you are training your mind to guide your body better and not listen to the “I am so tired” monologue. 

Level I: A beginner runner. If you have never done any running before you should start with From Walking to Running program before starting this one. 

Level II: You are a regular runner, running at least 2-3 times a week. 

Level III: You are an experienced runner running every day / every other day already. 

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#running   #fitness   #halfmarathon  
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Hi how r u look so cut!!
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Neila Rey

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30-Day Ab Challenge
For fastest results make sure you pull in your lower abdomen which performing ab-strengthening routines. This flattens the muscles and helps align them better, increasing the pull being exerted and helping to strengthen the abdominal muscle wall, faster.
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So good
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Gladiator Workout
Gladiators were fierce people. To survive they required good core stability and strength followed by excellent ballistic movement capability. If you’re ready to leap into the arena and battle to the death, for the glory of combat, then this workout is a good way to prepare. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: shoulders, calves, triceps, quads, lower abs, lateral abs, core. 

Tips: This is a workout for strength and endurance. There is no rest between the exercises so make sure you maintain the intensity of your performance. 

#workout   #workoutwednesday   #fitness  
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Du bist die beste Frau so sexy
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Amazon Workout
Lower body strength, explosive moves, agility and grace are all part of the Amazon's armory of skills. This is a workout that pushes you from one peak to the other as successive exercises target muscle groups, making different demands on each one. Learn to combine different fitness attributes and seize control of your body. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Quads, calves, glutes, lower back, adductors, triceps, pecs, biceps, core, hamstrings, obliques, cardiovascular system, aerobic capacity (VO2 Max). 

Make it better:  Throw all punches while balancing on the balls of your feet, so that you swivel your body slightly with each one. 

Make it harder: Build explosive muscles, clear the floor by more than a foot each time you perform jump squats and jumping lunges. 

Body types this can work for: Like most of our workouts this can work for any body type. Endomorphs will find it harder as they usually carry more weight. Mesomoprhs with their heavy muscles will need to power up and get through the sets.  

Perfect for: Heroic, warrior types destined to be remembered throughout the ages. Oh, also for anyone looking for a good workout that combines a number of fitness components. 

#workout   #fitness   #workoutwednesday  
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What's up Teresa Banks let's get it
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Neila Rey

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Hero's Journey - FREE 60-Day Fitness Program
Hero's Journey is a role-play fitness program inspired by every hero’s transformation from minion to master. Each day takes you through a stage of the journey, presents you with fresh challenges, opportunities and threats. Each of these is accompanied by exercises that test your skill, push your performance and require you to adapt and develop in order to go on. 

It’s 100% bodyweight training, requires no equipment and it can be done anywhere you want. The role play scenario transports your mind into situations where you face incredible odds and have to fight to survive. In the process you get to change not just physically but also mentally. The routines are designed to immerse you into imaginative scenarios where you have to push your mind, forcing yourself to dig deep to find the willpower to not give up, fight the good fight and come out the other side.

The journey is 60 days long and it is totally transformative. When you have really traveled the hero’s path and have gone through your quest, you will have shed uncertainty, fear and doubt along with excess body weight. You will have forged a new character out of yourself, build strength and endurance and developed power. You will stand confident in who you are and what you can do: a true hero to yourself. 

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By replay of this email

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Neila Rey

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Well, that's that: Marvel has forbidden us from hosting or designing any more fan-made superhero workouts inspired by their characters. So, we are really sorry but we can no longer accept any Marvel Universe related workout requests. 

Background to the story: 

NR Project is a non-profit fitness resource run and maintained by volunteers and fitness enthusiasts dedicated to making fitness fun and accessible for everyone. Everything we design is completely free. We run no ads and have no product placement, we have no sponsors, we get no help or breaks from anyone. We work really hard around the clock to make fitness totally accessible. Our visual workouts and programs are available to everyone completely free and it'll always be the case. Some of our workouts are based on pop culture, some are based on games and others are inspired by superheroes. We look for better role models, better reasons to work out and be better people because of that. It would have been great if we could have worked out a way for them to protect their IP and still help those who are inspired by their heroes get fitter.  But unfortunately this was something they did not even consider. 
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Oh dear, Marvel. Don't they have bigger fish to fry?
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Neila Rey

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Red Warrior Workout
All warriors have the same things in common. Grit, perseverance. A high tolerance to failure. The willingness to keep on going whatever the odds and simply not give up. The Red Sonja workout is designed to help you find that warrior core within that allows you to overcome anything. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Triceps, shoulders, lats, quads, calves, glutes, lower back, lower abs, hamstrings, adductors, obliques, core, cardiovascular system. 

Tips: When performing plank back kicks tense your lower abs, keeping your trunk immobile and working your glutes, hamstring and quads.

Make it better: Perform straight punches on the balls of your feet so you can twist as you punch and throw your whole body's weight behind each one.

Make it harder:  Reduce rest time to just 45 seconds between sets. 

Body types this can work for: Pretty much anyone can do this, regardless.    

Perfect for: Flame haired warrior types who have a quick temper and carry a large, sharp sword. Anyone looking for a workout that works all the major muscles of the body. 

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My name is imran hussain i want a beautiful girl..
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mine ...mai aapka sath sachsa dosti korna chahte
hai ...aap karenge mere sath dosti???? This is my
whatsapp number.+919642838721 i will wait for you
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How to get the most out of your runs
Every time you pick up a new physical activity that requires you to move in an unfamiliar way it’s hard in the beginning but after a while your body optimizes itself to manage the load and the activity itself, becomes easier. Being an adaptive bio-machine the body is designed to recognize patterns so it catches on fairly quickly and, as you continue working, it eventually optimises all of the processes involved for a minimum energy expenditure. With running, for example, your breathing stabilises, your body develops muscle memory and it becomes easier to flow with the run. 

This is great because your form improves and running becomes second nature to you. Unfortunately, this means that your body has completed its evolution and entered its comfort zone which also means you will not progress any further. There is simply no need to continue changing if you are already capable of covering the same distance at the same pace without much effort.

That’s how most runners hit a plateau. Running the same distance at the same pace every day might be enjoyable but eventually it stops pushing your body to change and get fitter. Everything optimises: your body doesn’t burn the same amount of energy as before - it takes you fewer calories to run the same distance, you don't get faster and your endurance only lasts you until the end of the run. If you continue doing the same thing, running exactly the same run over and over again your body will optimize itself to be perfect - but perfect for this exact run only.

This is why it’s vital that you spice up your runs, run different distances in different conditions at different speeds and throw in some bodyweight training on top of that. That’s how you keep your body sharp and force it to continue changing, burn more every time and improve your speed and endurance.  

Mix it up at every opportunity: 

Endurance Running: see just how far your body can take you at your lowest speed. Endurance runs can be used for conditioning (over an hour long) and recovery (under an hour).

Speed Drills: sprinting is the best way to push your body to the next level and gain momentum. Teach your body instant response and acceleration. Do at least one set of speed drills per week and watch your body change.

Endurance + Speed: this is how you level up, first you push your body to endure long distance and then you force it into the final homerun to sprint. Make it 9/1 ration or 8/2. If you are running 10 kilometers then your last 1-2 kilometers should be done at your top speed. This is marathon training.

Fast Five: Every now and then, do a test run for 5K. Run as fast as your legs can carry you and aim to beat your previous record time every time.

Uphill: running is supposed to be challenging, if you are running on the same surface you are not getting the most out of you runs and handicapping yourself. Running is meant to be uphill and downhill and rarely level 0 – your body has to be able to deal with changes in the environment and the only way to make it stronger is to force it to adapt. Finish your runs by running up a small hill and, if you run on a treadmill, change your incline level and go up. Try it at least once a week.

Bodyweight Add-ons: when you do sprints finish them up with a double push up and double squat to break the pattern and hyperload your muscles even further. Do jump squats, jump knee tuck exercises and skipping and straight leg bound drills in between your runs to improve your acceleration and speed. 

Extra weight runs: get a pair of wrist weights, the lightest you can find, and run wearing them. Run at the same speed you normally would and see how much faster you’ll get once you take the weights off. Note: don’t wear them on your feet, it’ll screw up your landing and can potentially cause injury – only run with wrist weights and work your arms as you run.

The more variety you have in your running the better the results you’ll get. You will perform better and you’ll look better, too.

If you run every single day, make sure you run differently, challenge yourself and try different things, different routes and run under different conditions at different speeds. It’s important that you continue challenging your body and your cardiovascular system – that’s when you gain the most. Runs that are identical to each other day after day will be the only runs your body will become able to do and you are just wasting its potential. Break away from the pattern and liberate yourself.

#fitness   #running   #weightloss   #endurance  
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+Tom Cook or on the beach in the soft sand!!
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Berserk Workout
Add something extra in your training routine, a deeper dimension that taps into your secret source of power, the thing that makes you go incandescent when you have to face an Apostle. No self-respecting Merc, former member of the Band of the Hawk can accept to be anything than the very best, when it comes to physical training. The Berserk workout will make sure that when it comes to wielding the Dragonslayer, your body will be more than just up to it.  

Instructions: Split the total number of 100 reps per exercise into manageable sets until you have completed all 100 of each. You can spread it throughout the day on Level I, you should do the whole workout in one go (with split sets) on Level II and on Level III you repeat do the entire thing with as fewer sets as possible twice a day e.g., in the morning and then in the evening.

What it works: Shoulders, triceps, core, abs (Rectus Abdominis), biceps, glutes, quads, front hip flexors, cardiovascular system. 

Tips: When performing lunges make sure your body is upright and you are not leaning forward. This places your body weight directly over your hips bringing both your hip flexors and pelvic muscles into play. 

Make it better: Do the push ups as fast as you can. It uses up your muscle's stored glycogen levels and works them explosively helping build up some fast twitch-action muscle fibre. 

Make it harder:  When executing squats go down to a perfect 90-degree angle, each time. It hyperloads the muscles on your legs and makes the exercise harder which also means your legs will become stronger, faster. 

Body types this can work for: Mesomorphs (who put on muscle easily) seem to always have an easier time with strength-building exercises but that's no reason to think this is not for you. Ultimately exercise is there to challenge your body and when you do something your body find's naturally hard you tend to gain the most. 

Perfect for: Mercenaries out to fight Apostles and restore the Balance in the world.

#fitness   #workout   #berserk  
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Fitness enthusiast, dragon tamer, spoon and air bender. I aim to misbehave.

All of my workout posters and articles can be found at, my project’s official website which I maintain and run. You can find all of my work - all of my workouts, fitness challenges, recipes, training programs and tips there. It’s a free, ad-free and product placement free health and fitness resource.

I also run and moderate the Fitness Community on Google+. A support group for anyone who wants to get fit, stay fit and enjoy the process.