Monday, November 10, 2014

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Sunday, July 20, 2014

Cardio Deck of Cards Workout

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For the deck-of-cards workout structure, you flip over one card at a time. Each suite corresponds to a different exercise, and the number on the card indicates the number of reps you’ll do. For example, a three of diamonds = 3 jack-jump planks in this workout. Go through the entire deck. There are smartphone apps out there (I use RipDeck) you can use so that you don’t have to be that weirdo walking into the gym holding a deck of cards.


Resistance Band Interval Workout

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  1. Traveling Squat: Wrap the resistance band around your thighs (over your quads, cross under your hamstrings and grab the ends, holding them tight). Squat down, pushing that weight back into your butt so that your knees don’t stick out over your toes. Staying down low in that squat, step your left foot out to the side. Bring your right foot in to meet it. This should be a slow and controlled movement; don’t let the resistance band snap that right leg in. Repeat this, taking three steps in this direction. Then take three steps in the opposite direction, leading with your right foot.
  2. Leg Extension Spreads: Wrap band over quads and under hamstrings, and hold onto the ends. Keep back straight, chest lifted, and raise legs about 1 foot off the floor. Push legs out to the sides and then back in, keeping legs off the ground the whole time. For an easier version, bend your knees (keeping feet off the ground).
  3. Reaching Rear Row (alternate arms each round): Start in a lunge position with the band underneath your front foot, held in your opposite hand. As you rise out of the lunge, row the band back, pulling it across your body. Repeat, staying on the same side for the whole interval. During the second round of going through these exercises, switch sides.
  4. Resistance Band Push-Ups: Wrap the band around your shoulders, pinning the ends to the floor with each hand. Do push ups.
  5. Leg Extension Side Crunches: Loop the band around one foot and pin the ends under your hand, getting on all fours. With knee bent, lift your leg like you’re a dog about to pee on a fire hydrant. Extend your leg back and up, keeping foot flexed so that band stays put. Then bring your knee in, crunching it towards your rib. Repeat, staying on the same side for the whole interval. During the second round of going through these exercises, switch sides.

Wednesday, July 9, 2014

cellulite blasting workout

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this is a workout tutorial  that shows you how  to lose cellulite and to look healthier in steps :

side lunge with leg lift
legged bridge

Monday, July 7, 2014

good morning yoga

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1. “True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.” — Aadil Palkhivala

butt workouts

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 "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
-- Arnold Schwarzenegger

Friday, July 4, 2014

beautiful workout

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“Managing perfect body weight is not a complicated rocket science. Our body is made up of food which we eat during our day to day life. If we are overweight or obese at the moment then one thing is certain that the food which we eat is unhealthy.” 
― Subodh Gupta7 habits of skinny woman

“Hyper-Growth” !!!! the miracle product that i found

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4-Minute “Hyper-Growth” Trick Adds 4 PoundsOf Ripped Muscle Every 11 DAYSUsing Your Body Fat As Muscle Fuel!

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CEP Practical Application Guide

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, Not only will you want to KNOW the secrets, you’ll want to know HOW to apply them so you can start TRANSFORMING your body NOW! Not tomorrow, TODAY!
This guide will show you how to bring theory to the REAL WORLD in meathead English that even the most hardcore numbskull can understand and start getting their BEST RESULTS EVER.
This guide is gold, pure gold.
God results start with good nutrition... AMAZING results start with CEP-style Nutrition!

Nutrition Guide

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, Ever wonder what’s best to eat and when? Ever confused after reading bullshit article after bullshit article? Do you ever think what really is the best approach to achieving your dream physique?
Solution... the MI40-X Nutrition Guide!
The cutting-edge principles laid out here will provide the building blocks for your INSANE transformation... a complicated topic with complicated tactics made STUPID SIMPLE...
This guide will be your go-to resource from here on out, something you can refer to again and again...
God results start with good nutrition... AMAZING results start with CEP-style Nutrition!

Supplement Guide

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, With a billion dollar industry breathing down you neck 24/7, it’s hard to separate fact from fiction... and with so many supplements out there, who’s got time to do the research?
Well, BPak’s got your back! ;)
This guide not only tells you THE best supplements, it tells you WHEN to take them in an a WHOLE RANGE of different situations....
Not sleeping well? ...I’ve got a protocol for that!
Feel like you want to be able to push harder in the gym? ...covered!
On a budget? ...I’ll lay out just the essentials so you can work with what you have!
I’ll even tell you where to buy all this stuff easily and quickly so you can get reputable products, PROVEN to work, to help you start GAINING muscle and DROPPING that ugly belly fat FAST!

FAQ Guide

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, All your questions, all the answers... all the info you need so you can spend your time making progress, not online searching for clues!
I’ve taken the most common questions from those testing the program and broken them down in detail... you’ll be quickly on the FAST-TRACK to a SHIRT-RIPPING chest and perfectly cut ABS!  
A Guide you can quickly reference at any time, so you can spend more time DOING and less time sitting around trying to figure it out.

Workout Sheets

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, The most intelligent muscle-building workouts EVER designed, ready to print and take with you to the gym.
No matter your starting point, I’ve got a workout for you!
3 levels of workouts that will kick your butt... but leave you wanting more!
Think you’re advanced and can handle anything thrown you way? Well Mr. Awesome, give the Pro workouts a whirl and I GUARANTEE you’ll be coming back to me with your tail between your legs!
Don’t say I didn’t warn you!
These are the workouts you NEED to surpass anything you’ve EVER done in the gym, and cause GROWTH that transforms your body in 6 short weeks! Time to kill it!

7 Day Primer Phase

To get the best out of MI40-X... form is key!
muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, A world class program such as MI40-X requires world class attention to detail if you want to get the most out of it! To make sure you possess THE most OPTIMAL form... that you are on the road to having a world-class MIND-MUSCLE connection just like the elite-level pros... you MUST run through this program!
Years of poor lifting combined with an extreme program are a recipe for disaster! This program, in combination with the training videos and execution guide, will provide IDEAL preparation for MI40-X... after this, you’ll be ready to hit the ground running and soon making the GAINS of your life!
....this guide is a learning curve for many, but an ideal primer for ALL!

7 Day Detox Diet

A no-brainer as to what this is right?
...well, it’s better!
muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, This guide not only tells you what to eat and when to eat... but the diet is specifically designed to prepare your body to MAXIMALLY use EVERY oz of nutrition and supplementation you give it during MI40-X!
If your body isn’t efficiently using what it gets, than do you expect your results to be optimal? Of course not! The chances are high that what you’re eating now has left your body in a poor state to jump right into MI40-X... you’ll be wanting AMAZING results, not ‘ok’ results. To make sure that happens... enter, the 7 Day Detox Diet, a perfect companion to the Primer Phase!
I recommend you run this program for up to 3 weeks before jumping into MI40-X... but even if you’re just too excited and just can’t wait that long to begin, even a week on this diet will have you well on the way to achieving results you didn’t think possible!
This diet is a great addition to for a little while, you can continue to use this diet for one week out of every month to optimize your health.

The Exercise Guide

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, Every body part, every exercise, every freakin’ detail spelled out for you so there’s absolutely zero guesswork on your part…
You’ll always know EXACTLY what to do, and precisely how to do it…
The Execution Guide is your… recreating your physique from head to toe using
super-simple, common sense, no BS-style instruction that has only one goal in mind:
Your most muscular, ripped, and perfect body…

The CEP Training Blueprint

muscle building diet, muscle and fitness, body building, bodybuilder, bodybuilding diet, Inside, you’ll discover the methods of training you absolutely MUST AVOID if you want to actually LOOK like you lift…
Face it—most guys who train look like they play soccer or something…
You want to look like a dude with MUSCLE…
So, turn to page 6 as soon as you get the Blueprint in your hands to discover all the messed-up training methods that the magazines and idiot gym rats have tried to pass off as fact…

Tuesday, July 1, 2014

The Military Diet

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What is the Military Diet?

The "Military Diet" is a natural, and inexpensive diet that is chemically formulated and designed to burn fat, jump start your bodies metabolic rate and cause your body to lose weight fast! The best part about the Military diet? Is that it is practically free, it costs almost nothing, with no pills, or powders or weird supplements, with no high level of physical or strenuous workout routines, and the military diet even lets you eat VANILLA ICE CREAM! - Sounds too good to be true right?! Well it works!
Check out various supplements to help you lose weight faster and give your self more sustained energy! Here at

How does the Military Diet work?

The Military Diet, DietThe Military is a 3-day diet program. The diet consists of a low calorie & carbohydrate intake with a chemically formulated combination of foods which work together and jump start your metabolism and force your body to lose weight, which is what makes the diet so successful. The other part that makes the diet so successful is the fact that you only have to follow the steps in the diet plan (Described below) for 3 days a week, and that's it! The rest of the time, you can eat whatever you'd like, as long as you keep up with a high water intake and don't go too overboard on your "Cheat Days".
The great thing about the Military diet is that you can literally see the results, and fast. So it helps keep you motivated while on the diet, and keeps you staying on the diet. Overweight citizens throughout the world spend millions of dollars a year on the newest "Get Fit Quick" scams that claim to yield impossible results, which of course don't actually yield such results. (Such as the HCG Drops fad, and the newest, which is Raspberry-Keytones fad). You will be able to get on the scale, every day, or every other day, and count the pounds as they fall off. Losing weight on the Military diet is as easy as 1-2-3, and isn't complicated at all. You will be able to see, and feel the results from the Military diet after just the first week. While those other weight loss "miracles" continue to make empty promises. So don't waste your money! and check out this amazing, result driven, and proven diet below!
The Military Diet works extremely well in emergency situations; Say you are a week or so away from your high school reunion, and you want to look good for everyone to see! Or you are just about to embark on a cruise and need to lose a couple pounds to look even better in that sexy new bikini you just bought specifically for your Caribbean vacation.
On the other hand, if you follow the Military diet for a longer period than just a week or two, lets say a month. You can quite literally expect the pounds to just melt off, and expect to lose around, if not more, than 30lbs over the course of a month.

So what is in the Military diet?

What can I drink? The best thing to drink on any diet, and that doesn't change for the military diet, is water. Water is the key to losing weight. Stay away from sodas, juices, or any sugary drinks, especially energy drinks, even sugar free drinks have sugar in them, its just a different type of sugar, usually aspartame.

Coffee drinkers? - Luckily for me, this part was easy, however, if you are a coffee fanatic, stay away from adding sugar and creamer to your coffee, if you need to add sugar then add a naturally sweetener called Stevia, it is very good for you, and is very sweet so you only need to add a little to your cup. A cup of coffee has about 10-15 calories per cup, so just cut out the calories somewhere else in the diet plan if you NEED your coffee.
Below is the diet plan, this needs to be followed exactly, if you are to obtain maximum results while on the Military diet.

Day One

Breakfast (Day One)
One Cup coffee, or tea. (Black, no sugar or cream added.)
1/2 Grapefruit (Medium sized).
One slice of whole wheat bread, or toast with 2 tablespoons of peanut butter.

Lunch (Day One)
One cup of Coffee or Tea (Black, No sugar or cream added.)
One slice of whole wheat bread or toast.
1/2 cup of canned tuna.

Dinner (Day One)
3oz of ANY kind of meat. (The leaner the better)
1 Cup of green beans.
1 Small apple.
1/2 banana.
1 Cup vanilla ice cream (Yes, really, ice cream!)

Day Two

Breakfast (Day Two)
1/2 Banana.
1 Slice of whole wheat bread or toast.
1 Egg (Cooked however you'd like).

Lunch (Day Two)
1 Cup of cottage cheese.
1 Hard boiled egg.
5 Saltine crackers.

Dinner (Day Two)
2 Hot dogs.
1 Cup of broccoli.
1/2 Cup of carrots.
1/2 Bannana.
1/2 Cup of vanilla ice cream.

Day Three

Breakfast (Day Three)
1 Small apple.
1 Slice of cheddar.
5 Saltine crackers.

Lunch (Day Three)
1 Slice of whole wheat bread or toast.
1 Egg (Cooked however you'd like.)

Dinner (Day Three)
1 Cup of Tuna.
1/2 Banana.
1 Cup vanilla ice cream.
The Military Diet, Diet

One last thing..

This diet is extremely easy to follow, however at times, it may be extremely temping to "just have only one cookie" or cheat a little. This diet WILL work, but dedication on your part is the key factor. Remember, its only 3 days out of the week, the rest of the week you are free to do as you wish, it is best to follow this diet plan for at least a month and on your cheating days, stick with the program, but allow yourself to eat what you'd like. Now, that doesn't mean go crazy and eat an entire pizza and a 2-litre bottle of soda, you definitely won't lose weight that way. Stick to drinking water, as it will constantly flush your system.
Good luck! and remember, dedication is the key to success for the military diet!

source here 

Weight Loss Measurements Chart!

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Weight Loss

I made a printable to keep track of your weight loss. When I was doing "Win Loose, or Blog" I had measured my waist right before and then after. I was shocked to realize my waist had shrunk 4 inches. I think it is important to do because I haven't lost any weight recently, but my waist, arms, and hips have shrunk. It's nice to see something going down:) I only get on the scale once a week and measure once a week. Keeps my head in the game and prevents me from being obsessive.

Weight Loss Measurements Chart! Great way to help keep you motivated when you don't feel like you are loosing weight or feeling like you wanna quit cause it's too hard. Just look at your weekly chart to see you progress! Baby steps, you loose weight one pound at a time

Download the printable HERE!
Weight Loss Measurements Chart!, Weight Loss, Weight

Butt Workout

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How your FRIDGE can help you LOOSE WEIGHT!! Lets do this 

Butt Workout, Workout

Sunday, June 29, 2014

Weekend challenge

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Do 3 sets pf 10 reps before breakfast, lunch, and dinner on saturday and sunday , your body will thank you later , let's start this challenge.

your lower abs workout

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3 big steps:
1) toes to ceiling hip raise
2) reverse crunch
3) bench crunch

girls workouts

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girls you can do this workouts to feel beautiful and to have also wonderful and healthy legs , start from today and never say never

Thursday, June 26, 2014

25 minute workout

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the steps:

1-Lying Hamstring Ball Curl
2-Lying Triceps Extension
3-Seated Ball Twist

five minute leg workout

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perform each of the following exercises for one minute. If you have a little more time to spare, then repeat this sequence two to three more times.
Number 1: Lunge
Number 2: Side Skaters
Number 3: Twisting Fierce Pose
Number 4: Pilates Side-Lying Leg Lifts
Number 5: Hamstring Curl in Exercise Ball

Wednesday, June 25, 2014

girls fitness

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Your Workout is Obsolete: Here’s Why Why your workout is obsolete: interesting new fitness facts.
feel free and happy with your body

Sunday, June 22, 2014

six month to sexy legs

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how to get sexy legs?

This Challenge is designed to improve your muscular endurance in your legs and core. By using your bodyweight as resistance you'll feel the benefit in your glutes, lower abs, lower back, quads, hamstrings and calves - all in all you'll have sexy legs! 

20 squats 
30 lunges 
40 calf raises 
50 second wall squat 
100 jumping jacks 
50 second wall squat 
40 sumo squats 
30 leg raises 
20 squats

yoga spirit

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10 minutes workouts

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Thursday, June 19, 2014

The 21 minute workout

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Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke. the 21 minute workout will help you so much.

Wednesday, June 18, 2014

8 stretches to energize your morning

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If I don't feel confident about my body, I'm not going to sit at home and feel sorry for myself and not do something about it. It's all about taking action and not being lazy. So you do the work, whether it's fitness or whatever. It's about getting up, motivating yourself and just doing it.
Kim Kardashian

Thursday, May 29, 2014

30 day squat challenge

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30 day squat challenge, fat-burning workouts, Fitness,

This is a 30 day squat challenge for your health , your good shape, and for your workouts, stick to it and you will feel amazing

Wednesday, May 28, 2014

steps to Reduce Waist Size

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                           Steps to Reduce Waist Size
5 steps to follow :

1)Relax and learn to deal with stress in a healthy manner: 

Stress will cause the body to store fat in the waist and belly region. Instead of soothing your stress with junk food, keep healthy food on hand as a replacement, exercise to calm your nerves.

2)Eat every meal, and have a few small, healthy snacks in between if you are still hungry:

Skipping meals will not help you lose weight, but slow down your metabolism so your body cannot burn calories efficiently.

3)Watch what you drink:

Cut out all caffeine and sugary drinks and significantly reduce alcohol intake (cut it out completely for a month if you can).
4)Stay active as much as you can:

 Moving more while doing everyday activities will help you burn more calories and keep your metabolism going. Take the stairs instead of using an elevator for exemple.

Drink plenty of water each day, especially before meals and when you feel a craving for high-calorie foods. In a study published in the "Journal of the American Dietetic Association" in July 2008, overweight subjects who drank 16 ounces of water before a meal, consumed 13 percent less calories at that meal than study subjects who didn't have the water.

Tuesday, May 27, 2014

leg extension

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 Leg extension:

The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility.

This is an easy exercise to do at home, its my personal favorite. If you don’t have a multi-purpose bench with a leg attachment, you can build a leg extension setup with just a leather belt, a dumbbell, and a harness.
Starting Position: Very important, don’t go lower than this as its really bad for your knees.
Ending Position:  Move the weight slowly and steadily to the horizontal position, try and hold this for a second before lowering again.


will you ?

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Do not quit your workouts and your moves because they will bring you joy and also a healthy body

It's tricky when I'm constantly traveling and adjusting to new time zones and trying to also keep up with my workouts.
Joe Manganiello

Monday, May 26, 2014


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workouts, body, Fitness,

Workouts can totally change your soul , mind  and body , feel free when you exercise and when you do abs for exemples , try to remmember that you will see changes in a while , don't give up , the only solution is to do the best for your body.

abdominal hold for your muscles

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abs, Abdominal Fat, Efficient Weight Loss, lose weight, Fitness,

Strengthening your abdominal muscles is important for proper posture and protection against health risks associated with obesity and visceral fat build up around vital organs. Chair workouts are popular with people who spend a lot of time at a desk, and for older people who can benefit from the added stability of the chair. You can tone your abdominals (abs) and even shrink your waistline by doing certain exercises 5 to 7 times per week
how to do abdominal hold ?

1)Sit tall on the edge of a sturdy chair and place your hands on the edge with your fingers pointing toward your knees.
2)Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
3)Hold this position for as long as you can -- aim for 5 to 10 seconds.
4)Lower yourself down and repeat.
5)Continue this exercise for 1 minute.

Sunday, May 25, 2014

Think about your health app [apk]

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Think about your health [apk]

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here you can download our android app to keep up with everything you need to keep your body healthy and in shape
find out the best fitness exercises and workouts , diet and product to live your dream

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