http://fitness-first.topicboards.com/feed/? Latest topics Tue, 23 Sep 2008 16:41:13 GMT 10 http://illiweb.com/fa/prosilver_grey/site_logo.gif http://fitness-first.topicboards.com/feed/? http://fitness-first.topicboards.com/your-first-forum-f1/quick-ab-workout-t14.htm Matte
2) Wood Choppers (high to low) -> 3-4 sets for 15-20 reps a side

3) Weighted Cable Crunches -> 3-4 sets to failure

Rest for 60 seconds if you want to do it again.]]> Your first forum Tue, 23 Sep 2008 16:41:13 GMT http://fitness-first.topicboards.com/your-first-forum-f1/quick-ab-workout-t14.htm#14 http://fitness-first.topicboards.com/your-first-forum-f1/quick-ab-workout-t14.htm http://fitness-first.topicboards.com/your-first-forum-f1/workout-combo-t13.htm Matte Combo #1 Total Sets Reps Alternating DB Bicep Curls 5 6-8 Close Grip Stability Ball Push Ups 5 6-8 Chopper Sit Up 4 15-25 Combo #2 Total Sets Reps Concentration Curl On Ball 5 8-10 1 Arm Overhead DB Tri Extension 5 8-10 Ab Rollouts With Ball 4 15-25 Combo ... Your first forum Tue, 23 Sep 2008 16:40:38 GMT http://fitness-first.topicboards.com/your-first-forum-f1/workout-combo-t13.htm#13 http://fitness-first.topicboards.com/your-first-forum-f1/workout-combo-t13.htm http://fitness-first.topicboards.com/your-first-forum-f1/top-12-foods-high-in-fibre-to-keep-you-full-t12.htm Matte
1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favourite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts]]> Your first forum Tue, 23 Sep 2008 16:38:29 GMT http://fitness-first.topicboards.com/your-first-forum-f1/top-12-foods-high-in-fibre-to-keep-you-full-t12.htm#12 http://fitness-first.topicboards.com/your-first-forum-f1/top-12-foods-high-in-fibre-to-keep-you-full-t12.htm http://fitness-first.topicboards.com/your-first-forum-f1/meal-ideas-for-abs-t11.htm Matte Meal # 1 (Breakfast) 2 egg whites 1 serving of plain oatmeal with whey protein (for flavour) ½ cup skim milk Meal # 2 (Snack) 3 Hard Boiled Eggs 1 serving of Broccoli Meal # 3 (Lunch) 31/2 ounces Chicken Breast 1 cup of mixed vegetables 1 Large Apple Meal # 4 (My post workout meal) 1 Banana 1/2 servings of whey protein powder (sipping on my whey protein during my workout and finishing it after my workout) Meal #5 (Dinner) 31/2 ounces of Salmon ½ ... Your first forum Tue, 23 Sep 2008 16:37:48 GMT http://fitness-first.topicboards.com/your-first-forum-f1/meal-ideas-for-abs-t11.htm#11 http://fitness-first.topicboards.com/your-first-forum-f1/meal-ideas-for-abs-t11.htm http://fitness-first.topicboards.com/your-first-forum-f1/protein-top-charts-t10.htm Matte
1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.]]> Your first forum Tue, 23 Sep 2008 16:37:13 GMT http://fitness-first.topicboards.com/your-first-forum-f1/protein-top-charts-t10.htm#10 http://fitness-first.topicboards.com/your-first-forum-f1/protein-top-charts-t10.htm http://fitness-first.topicboards.com/your-first-forum-f1/rules-for-abs-t9.htm Matte Rule #1: Eat smaller meals through out day. Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day. Rule#2: Consume enough high quality protein every day. Protein (such as chicken) has a high thermic effect than carbs and fat. ... Your first forum Tue, 23 Sep 2008 16:36:16 GMT http://fitness-first.topicboards.com/your-first-forum-f1/rules-for-abs-t9.htm#9 http://fitness-first.topicboards.com/your-first-forum-f1/rules-for-abs-t9.htm http://fitness-first.topicboards.com/your-first-forum-f1/abs-workout-t8.htm Matte 1. Bicycle Maneuver: To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise. 2. Captain's chair: This was one of the few on the "most effective" list that involves gym equipment. To do the exercise, ... Your first forum Tue, 23 Sep 2008 16:34:53 GMT http://fitness-first.topicboards.com/your-first-forum-f1/abs-workout-t8.htm#8 http://fitness-first.topicboards.com/your-first-forum-f1/abs-workout-t8.htm http://fitness-first.topicboards.com/your-first-forum-f1/strength-training-excercise-t7.htm Matte Strength Training Exercise Deadlift - Overhand Grip - 365x1 - Personal Best Deadlift - 345x3x5 - mixed grip. 1A) DB Split Squats - 1x8, 1x6 using 90lbs dumbbells 1B) DB Incline Press - 1x8, 1x7 using 90lbs. Also didn't know for the first set. Looks like I might need to get new glasses! 2A) BB RDL - 225x2x8 2B) Pushups Max - 43 3) Played around with a bunch of ab exercises...including Chin-up/Knee Raise combo. I liked it. 4) Deadlift - 225x15 Your first forum Tue, 23 Sep 2008 16:34:02 GMT http://fitness-first.topicboards.com/your-first-forum-f1/strength-training-excercise-t7.htm#7 http://fitness-first.topicboards.com/your-first-forum-f1/strength-training-excercise-t7.htm http://fitness-first.topicboards.com/your-first-forum-f1/idea-for-a-week-t6.htm Matte Sunday: an invigorating 2-hr hike on some steep trails to waterfalls in beautiful Telluride, CO (check out the pics on my blog below)... amazing scenery, crisp fresh air, and a great leg workout climbing the steep rocky trails. Really hits the hammies/glutes hard on the way up, and the quads hard on the way down. Monday: 40-minute resistance training workout at the hotel gym before leaving Telluride. Focused mostly on sumo deadlifts, chest presses, some upper back work, stability ball ... Your first forum Tue, 23 Sep 2008 16:32:49 GMT http://fitness-first.topicboards.com/your-first-forum-f1/idea-for-a-week-t6.htm#6 http://fitness-first.topicboards.com/your-first-forum-f1/idea-for-a-week-t6.htm http://fitness-first.topicboards.com/your-first-forum-f1/beginner-workout-t5.htm Matte Pushups - 5 reps Bodyweight Squat - 10 reps Step-up - 10 reps per side (count as ten reps total) Ab Curl-up - 10 reps Split-Squat - 5 reps per side (count as 5 reps total) Stick-up - 10 reps -> Do NOT rest between exercises and do NOT rest at the end of the circuit. You just keep going and going, like the Energizer Bunny. (NOTE: If you have to rest, that's fine, but try not to!) -> With beginners, we'll keep going through the above circuit as many times as possible ... Your first forum Tue, 23 Sep 2008 16:25:22 GMT http://fitness-first.topicboards.com/your-first-forum-f1/beginner-workout-t5.htm#5 http://fitness-first.topicboards.com/your-first-forum-f1/beginner-workout-t5.htm http://fitness-first.topicboards.com/your-first-forum-f1/workout-videos-t4.htm Matte Video #1 - Fat Burning in the City Watch as I reveal the #1 waste of time in a workout, and give you the simple, yet fast and effective plan to burn belly fat in only 45 minutes... => http://ca.youtube.com/watch?v=OJjN2TGpank Video #2 - Iron Man The 3 best exercises you can do at home with dumbells and bodyweight to burn fat and sculpt your body... => http://ca.youtube.com/watch?v=oUXnZP3WmKw Video #3 - The 300 Workout The workout that built the ... Your first forum Tue, 23 Sep 2008 16:24:14 GMT http://fitness-first.topicboards.com/your-first-forum-f1/workout-videos-t4.htm#4 http://fitness-first.topicboards.com/your-first-forum-f1/workout-videos-t4.htm http://fitness-first.topicboards.com/your-first-forum-f1/fat-burning-workout-t3.htm Matte A total body fat burning workout should include the following... A - Squat Movement B - Pushing Movement C - Pulling Movement D - Single-Leg Exercise E - Total Body Ab Exercise Fortunately, within each group, there are dozens of bodyweight, dumbell, and barbell exercises that can be used. You'd never run out of options. For the top 3 moves, we'd take A, B, and C. So a bodyweight circuit could be: - Prisoner Squat - Decline Pushup - Inverted Row Or ... Your first forum Tue, 23 Sep 2008 16:19:02 GMT http://fitness-first.topicboards.com/your-first-forum-f1/fat-burning-workout-t3.htm#3 http://fitness-first.topicboards.com/your-first-forum-f1/fat-burning-workout-t3.htm http://fitness-first.topicboards.com/your-first-forum-f1/today-i-have-5-quick-muscle-building-tips-t2.htm Matte - Don't exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don't want to build up too much lactic acid or accumulate too much fatigue with your warm ups. - Don't stretch before your workout in the hopes of preventing injury. This doesn't work. The only benefit of stretching before ... Your first forum Tue, 23 Sep 2008 16:13:00 GMT http://fitness-first.topicboards.com/your-first-forum-f1/today-i-have-5-quick-muscle-building-tips-t2.htm#2 http://fitness-first.topicboards.com/your-first-forum-f1/today-i-have-5-quick-muscle-building-tips-t2.htm http://fitness-first.topicboards.com/your-first-forum-f1/your-first-subject-t1.htm Matte Take some time to read this information before starting to use the administration of your forum: How to access your administration panel ?In the top menu, click on Log In, a new page is displayed. Fill in the username "admin" and the password you have choosen during your registration. If you have lost or forgot it, click here. Once you are logged in, click on the link "Administration Panel" at the bottom of the page.How to modify your board's appearance ?You can modify your board's appearance ... Your first forum Tue, 23 Sep 2008 15:44:08 GMT http://fitness-first.topicboards.com/your-first-forum-f1/your-first-subject-t1.htm#1 http://fitness-first.topicboards.com/your-first-forum-f1/your-first-subject-t1.htm