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Neila Rey has been at 2 events

HostFollowersTitleDateGuestsLinks
Daria Musk3,673,689FIRESIDE HANGOUT CONCERT 2014-12-06 23:00:00264  
Daria Musk3,673,689*Expand to read the story and learn how to join live!* Three years ago to the day, I stood in front of my computer - a guitar in my hands, songs in my heart, fingers trembling - about to press a button that said, "Hangout". I was still waterlogged with rainy nights of lugging my amps into tiny clubs and tears from the not-knowing-what-would-happen to my dreams. That night, when I hit "Hangout" you saved my dreams, you saved me. Your faces popped in. We sang all night. Six hours later my heart was six million times bigger and I would never be the same. Every year I want to celebrate that day. I want to thank you face to face. I want to meet back at our special place and sing your praises. It's time for Hangoutiversary III.  *PLEASE, BE CELEBRATED* So please, meet me on July 16th. Right here, inside the place where we had our virtual first date. Comment back and let me know that you're planning to come, I will organize special circles of you all, so we can rotate the 10 seats and meet and meet and meet again. I'll sing our songs of celebration. I'll sing new songs of adoration, to you and this crazy world that gives us a chance just when we think maybe it can't. Come with your hopes and your dreams to be amplified and your updates and your friends and families and fantasies. Let's sing 'til our throats go weak and dance in front of computer screens, like the silly beautiful people we know ourselves to be.   *HOW TO HANG* In case you're new or rusty all you have to do to join this Hangout is:   ✪ RSVP a big fat *yes* here. ✪ On Wednesday, July 16th come back to this page when the Hangout starts (6PM Eastern US Time). ✪ You can watch or click "join" to on my page @100974258168375166691! ✪ Don't for get to comment and let me know if you want to join and around what time. I'll be sure to circle you and invite you when you're web-camera-ready! ✪ Come with song requests, stories and even a "dream to amplify". The theme of this hangout is #amplifyyourdreams  cause that's what you guys did for me. You turnt it up to 11! *SRSLY, MESSAGE ME* Send me a private message or chat or comment to me here if you'd like to arrange a special invite or if you're new and want to join the family and need some tips for getting in. I think I'm going to make invite circles for each half hour, so let me know when you want to join. Everyone's invited. It's really the greatest possible gift, just to let me sing for you and get to know you again and again and again.  *SPREAD THE LOVE* Share this invite too. Let's grow the family. Any friend of yours is a friend of mine and deserves some showcased virtual face-to-face time. *XO, Daria* PS. *CONNECTED BY* This concert celebration is being supported by our new friends at CO-OP Connected Credit Unions. CO-OP is all about connection, just like our epic House Of Blues Concert, they've partnered up with us to make sure we stay together and keep banking on this amazing feeling we get when we connect through ethernet lines HANGOUTIVERSARY CONCERT2014-07-17 00:00:00386  

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Most comments: 335

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2015-02-11 22:42:39 (335 comments, 73 reshares, 571 +1s)Open 

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,b... more »

Most reshares: 461

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2015-04-17 16:03:32 (64 comments, 461 reshares, 1509 +1s)Open 

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to itall... more »

Most plusones: 1509

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2015-04-17 16:03:32 (64 comments, 461 reshares, 1509 +1s)Open 

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to itall... more »

Latest 50 posts

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2015-06-22 18:09:23 (27 comments, 101 reshares, 613 +1s)Open 

A Different 5K
#darebee   #running   #fitness  
permalink: http://darebee.com/running/different-5k.html

A Different 5K
#darebee   #running   #fitness  
permalink: http://darebee.com/running/different-5k.html___

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2015-06-17 22:51:37 (82 comments, 19 reshares, 794 +1s)Open 

The original DAREBEE :D

The original DAREBEE :D___

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2015-06-17 15:07:30 (46 comments, 370 reshares, 1076 +1s)Open 

Sofa Abs Workout
At the end of a busy day, all you want is the chance to put work out of your mind, land on the sofa, turn the telly on and ... work your abs. The sofa's your gym. Your body is your equipment. This is the Sofa Abs workout. If you're on the sofa, it's time to work your abs.  

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, lower abs, abs, core, obliques, adductors, abductors. 

Make it better: You can't. A sofa is always a sofa.  

Make it harder: You shouldn't. It's a sofa workout, after all but if you happen to have a pair of ankle weights lying around, now's the time to strap them on. 

Body types this can workfor... more »

Sofa Abs Workout
At the end of a busy day, all you want is the chance to put work out of your mind, land on the sofa, turn the telly on and ... work your abs. The sofa's your gym. Your body is your equipment. This is the Sofa Abs workout. If you're on the sofa, it's time to work your abs.  

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, lower abs, abs, core, obliques, adductors, abductors. 

Make it better: You can't. A sofa is always a sofa.  

Make it harder: You shouldn't. It's a sofa workout, after all but if you happen to have a pair of ankle weights lying around, now's the time to strap them on. 

Body types this can work for: Any body that can use a sofa can do this workout. 

Perfect for: That workout at the end of a hectic day. Plus great for simply making sure that you are working out even if you need to catch up with your series viewing on Netflix.

permalink http://darebee.com/workouts/sofa-abs-workout.html
#darebee   #workout   #abs   #fitness  ___

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2015-06-14 10:25:38 (35 comments, 80 reshares, 470 +1s)Open 

Sweat and Fitness
Sweat is one of the most misunderstood concepts of exercise and fitness and “Does sweating help you lose weight?” is one of the most frequently asked questions not just to trainers and fitness forums but also on Google search.

Before we answer that we will look at what sweating really does for us. Sweat is composed primarily of three ingredients: water, lactate and urea. The last of these ingredients is also present in the bladder. Amino acids are used by the body to create protein, which helps build muscle through a metabolic process that also produces ammonia as a byproduct. Ammonia is toxic to the body and urea helps bind it and safely remove it. In addition sweat has an antimicrobial action which researchers at Eberhard-Karls University in Tübingen, Germany found could kill microbes such as E.coli and the yeast, Candida Albicans. The primary action of sweathowe... more »

Sweat and Fitness
Sweat is one of the most misunderstood concepts of exercise and fitness and “Does sweating help you lose weight?” is one of the most frequently asked questions not just to trainers and fitness forums but also on Google search.

Before we answer that we will look at what sweating really does for us. Sweat is composed primarily of three ingredients: water, lactate and urea. The last of these ingredients is also present in the bladder. Amino acids are used by the body to create protein, which helps build muscle through a metabolic process that also produces ammonia as a byproduct. Ammonia is toxic to the body and urea helps bind it and safely remove it. In addition sweat has an antimicrobial action which researchers at Eberhard-Karls University in Tübingen, Germany found could kill microbes such as E.coli and the yeast, Candida Albicans. The primary action of sweat however is to cool the body down and prevent loss of performance due to heat stress. To do that the body uses two different types of sweat glands: eccrine, found all over the body and apocrine that are found primarily in the armpits, head and groin area. 

The process of cooling through sweat is called perspiration and, in the whole of the animal kingdom, we are unique in the number and distribution of sweat glands on our bodies. Because of that distribution we are actually champion sweaters. We can thermoregulate our bodies far better than any other mammal on the planet which makes us capable of tremendous feats of endurance, like running marathons or working all day even in hot environments. 

In fact, we are so good at sweating that a study published in the Brazilian Journal of Medical and Biological Research showed that there is little difference in the ability as we age and not much separates, in that respect, children, seasoned athletes and older people. 

Sweat and Weight Loss
Because sweat is 99% water and we can lose quite a lot of it during exercise in hot weather our bodies do get lighter. However this is not real weightloss. The weight comes back on the moment we drink some water to replenish the fluids we have lost and rehydrate. Classic examples of this are boxing matches where boxers frequently need to make the weight for their division and go for lengthy runs wearing a sweatsuit or sit in a sauna to help reduce the body’s content of water. 

Dehydration however seriously impairs physical performance. As little as 2% of body weight loss in water is enough to affect the way the muscles work and losses in excess of 5% of body weight can, according to scientific studies, decrease the capacity for work by about 30%. Boxers return to their normal weight immediately after the weigh in as they rehydrate for up to twenty-four hours before their fight. 

Rehydration after exercise not just important but also critical to our wellness which is after prolonged, heavy exercise and a lot of sweating studies have confirmed that the best way to rehydrate is through a sports drink rich in electrolytes rather than just plain water or a diet cola. Spending time in a sauna, hoping that by sweating we can achieve weight loss, or running swathed in plastic, is not only useless but it can also be dangerous to our health. 

Men Sweat More than Women
A study conducted by the Laboratory for Human Performance Research, Osaka International University, found that men, generally, sweat more than women and the harder the intensity of the exercise the more pronounced is the difference. The theory is that as women’s bodies, generally, contain less fluid, this is an adaptation strategy for long-term survival and it may be linked to testosterone production.  

Both sexes however, benefit equally by judging their fluid intake during exercise. A 2003 study published in the Journal of Sports Science  found that “The amounts of water, carbohydrate and salt that athletes are advised to ingest during exercise are based upon their effectiveness in attenuating both fatigue as well as illness due to hyperthermia, dehydration or hyperhydration.” In other words, if the weather is hot and we’re exercising, or if we are going to spend hours pushing our body hard, how much water we drink before and during exercise affects how quickly our muscles will get tired. 

Sweat and Exercise
Because we don’t start to sweat until our body temperature begins to rise, sweating is a good indicator of the intensity of our exercise. A massive study involving 200,000 Australians, published in the prestigious JAMA Internal Medicine Journal, found that there is a direct link between high intensity activity, done frequently and a long and healthy life. 

So, walking and gentle exercise may be OK to get things moving for us but until we feel those droplets of sweat breaking through the hairline we’re not really working hard enough to really make a long-term difference to our quality of life. HIIT and the short, sharp bursts of activity that we promote at Darebee can deliver results to match almost any fitness goal. Women, the studies show, need to work harder than men to break a sweat and feel the benefits. 

The Bottom Line
Sweating helps us cool down so our muscles can function properly. It has no effect on weight loss so by increasing the rate at which we sweat (by using a sweatsuit, for example or even a plastic bin liner) we only increase the rate at which our body dehydrates. 

Dehydration is responsible for:

• Reduction in blood volume
• Decreased skin blood flow
• Decreased sweat rate
• Decreased heat dissipation
• Increased core temperature
• Increased rate of muscle glycogen use
• Reduction of our aerobic fitness
All of these are bad for us. They tire us out faster and impeded our performance. Staying hydrated by drinking enough fluids before and during training is key to maintaining our performance. Being in the ‘sweat zone’ is a great indicator of the intensity of our training. 

By DAREBEE

Sources
Araki T, Matsushita K, Umeno K, Tsujino A & Toda Y (1981). Effect of physical training on exercise-induced sweating in women. J Applied Physiology 51, 1526–1532. 

Araki T, Toda Y, Matsushita K & Tsujino A (1979). Age differences in sweating during muscular exercise. J Physical Fitness Jpn 28, 239–248. Buono MJ & Sjoholm NT (1988). Effects of physical training on peripheral sweat production. J Applied Physiology.

Casa, Douglas J., Armstrong, Lawrence E., Hillman, Susan K., Montain, Scott J. (2000). National Athletic Trainers’ Association Position Statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.

Godek, Sandra Fowkes., Bartolozzi, Arthur R., Burkholder, Richard, Sugarman, Eric, & Dorshimer, Gary. (2006). Core temperature and percentage of dehydration in professional Linemen and backs during preseason practice. Journal of Athletic Training, 41(1)8-17.

Judelson, Daniel, A., Maresh, Carl M., Farrell, Mark J., Yamamoto, Linda M., Armstrong, Lawrence E., Kraemer, William J., Volek, Jeff S., Spiering, Barry A., Casa, Douglas J., & Anderson, Jeffery M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine & Science in Sports and Exercise.

Kovacs, Eva M.R., Schmahl, Regina M., Senden, Joan M.G. & Brouns, Fred. (2002). Effect of high and low rates of fluid intake on post-exercise rehydration.    International Journal of Sport Nutrition and Exercise Metabolism, 12, 14-23

permalink http://darebee.com/fitness/sweat-and-fitness.html___

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2015-06-10 13:58:48 (21 comments, 113 reshares, 576 +1s)Open 

Imperator Furiosa Workout
Everyone who saw Mad Max: Fury Road realizes that this is a workout inspired by the abilities and skill of the main character there and its informed by her unwillingness to give up no matter what. This is a total body workout that applies a load to particular muscle groups and then, in the next exercise loads them again but broadens the muscle groups that come in play. You get tired, you recover on the fly and then have to perform again. But you know this is what it takes. Come the post-apocalyptic landscape of the future fall of mankind you need to have what it takes to make it out in the plain.  

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: Glutes, lower back, deltoids, chest, lower... more »

Imperator Furiosa Workout
Everyone who saw Mad Max: Fury Road realizes that this is a workout inspired by the abilities and skill of the main character there and its informed by her unwillingness to give up no matter what. This is a total body workout that applies a load to particular muscle groups and then, in the next exercise loads them again but broadens the muscle groups that come in play. You get tired, you recover on the fly and then have to perform again. But you know this is what it takes. Come the post-apocalyptic landscape of the future fall of mankind you need to have what it takes to make it out in the plain.  

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: Glutes, lower back, deltoids, chest, lower abs, triceps, upper back, hamstrings, calves, trapezium muscles, abs, obliques, core, front hip flexors, cardiovascular system, aerobic performance (VO2 Max). 

Make it better:  Perform all standing moves balancing on the balls of your feet for a much greater challenge to your core. 

Make it harder: Load your aerobic system and force your body to learn to respond faster by cutting recovery time between sets to just 90 seconds. 

Body types this can work for: Anybody can do this. Really. Anybody. It's just hard. 

Perfect for: Post-apocalyptic survivor, warrior-types. Plus anyone looking for a total body workout that pushes almost any muscle you've got. 

Permalink & PDF + normal and bionic arm versions:
http://darebee.com/workouts/furiosa-workout.html
#darebee   #workout   #fitness    #madmaxfuryroad   #madmax   #furiosa  ___

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2015-06-08 13:28:28 (25 comments, 126 reshares, 570 +1s)Open 

Coffee Break Workout
A coffee break is always great, especially if your day starts with one, which then doesn't quite make it a break but there is certainly coffee involved. Add some movement, throw in a little need for balance and you've got yourself the kind of workout Kung Fu legends are made of. Fill your cup almost to the brim and you're beginning to get into the Jedi zone. The Coffee Break workout may not look that challenging at first glance but try it out with a cup that's filled almost to the brim and you will find it takes incredible and muscle control to prevent it from spilling. Exactly the kind of balance and muscle control that allow you to move with the sureness of a panther and the speed of a snake. Now go get that cup of coffee.   

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat thew... more »

Coffee Break Workout
A coffee break is always great, especially if your day starts with one, which then doesn't quite make it a break but there is certainly coffee involved. Add some movement, throw in a little need for balance and you've got yourself the kind of workout Kung Fu legends are made of. Fill your cup almost to the brim and you're beginning to get into the Jedi zone. The Coffee Break workout may not look that challenging at first glance but try it out with a cup that's filled almost to the brim and you will find it takes incredible and muscle control to prevent it from spilling. Exactly the kind of balance and muscle control that allow you to move with the sureness of a panther and the speed of a snake. Now go get that cup of coffee.   

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: Glutes, quads, lower back. deltoids, triceps, biceps, calves, front hip flexors, lateral hip flexors, front hip flexors, lower abs, obliques, trapezium muscles, hamstrings. 

Make it better:  Perform the slow twists on the balls of your feet and seriously challenge your core to control your entire body and stabilize you.  

Make it harder: This is hard enough. 

Body types this can work for: This is a body-type agnostic workout. You don't even have to drink coffee, actually. A cup of tea will do just as well. 

Perfect for: Muscle control addicts who like to feel that every inch of their body is subject to their command. 

PDF download & permalink:
http://darebee.com/workouts/coffee-break-workout.html
#workout   #fitnes   #coffee   #monday   #darebee  ___

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2015-06-07 12:47:04 (92 comments, 184 reshares, 787 +1s)Open 

Training on Empty
The debate of whether or not it’s good to train on an empty stomach also represents the divide between what science can tell us about fitness and what tradition accepts as being ‘true’.

To answer the question of whether it’s possible to train on an empty stomach we need to understand that every time our muscles are asked to exercise a number of complex, overlapping systems kick in. These systems intertwine which only adds to the confusion. To simplify and untangle them and get to a definitive answer we will look at this from the perspective of three simple elements that are involved in the process of muscle activation, every time:
- Muscles
- Fuel (in the form of Adenosine Triphosphate or ATP)
- Oxygen

Every time that our muscles work these three  elements combine to power several different chemical processes the efficiency of whichis deter... more »

Training on Empty
The debate of whether or not it’s good to train on an empty stomach also represents the divide between what science can tell us about fitness and what tradition accepts as being ‘true’.

To answer the question of whether it’s possible to train on an empty stomach we need to understand that every time our muscles are asked to exercise a number of complex, overlapping systems kick in. These systems intertwine which only adds to the confusion. To simplify and untangle them and get to a definitive answer we will look at this from the perspective of three simple elements that are involved in the process of muscle activation, every time:
- Muscles
- Fuel (in the form of Adenosine Triphosphate or ATP)
- Oxygen

Every time that our muscles work these three  elements combine to power several different chemical processes the efficiency of which is determined by a person’s cardiovascular and aerobic fitness, diet, body fat composition and the quality of the muscles they carry.

Without oxygen of course, nothing happens, yet sufficient oxygen for things to happen is not always readily available within the body which is why there is an anaerobic response.  

Anaerobic Activity
Ask your body to run away from a zombie horde, lift heavy weights or jump over a collapsing bridge and your muscles kick into high gear and respond. This instant response is made possible because there is glycogen stored in the muscles that can be broken down through a process called glycolysis to produce pyruvate which is then converted into Adenosine Triphosphate (ATP), carbon dioxide and water. ATP is what powers the muscles.

Unless you have been hyperventilating beforehand, at that point there is insufficient oxygen in the bloodstream to power the process so the Cori cycle, also known as the lactic acid cycle, kicks in and the body works anaerobically (i.e without the need for oxygen). Lactic acid is produced during this process and it enables the muscles to continue to work past the stage where their ATP supply is exhausted. The muscle fibers that are activated to do all this are Type IIB, they are extremely fast in action, can produce great force but can operate only in short bursts before they get fatigued.

These are muscles that are great at helping you get away from the brain-eating zombies and taking action that helps you survive in an emergency but they cannot continue to power your workout past the first few minutes.

Aerobic Activity
As you continue to work out your body’s temperature goes up due to the thermic effect of muscle activity. You take deeper, ragged breaths, your lungs expand and more oxygen from each breath is delivered into the bloodstream which the heart then pumps to the muscle groups in the body that need it most.

The moment oxygen arrives on the scene the Krebs cycle, also known as the citric acid cycle, kicks in. The Krebs cycle takes carbohydrates, fats and proteins and converts them into glycogen which can then be broken down into pyruvate through glycolysis to produce the now familiar ATP, water and carbon dioxide. One of the byproducts of this cycle is lactate which is then used by the body to transport glucose out of the liver, where it is stored, and into the muscles.

The muscle fibers that make this possible are Type I. These are slow twitch fibers that have a slow response rate, do not produce tremendous force but are highly resistant to fatigue. If you were busy running away from the zombie horde, by the time these muscles kicked in you’d have put some distance between it and you, rounded the corner and slowed down a little, gulping in air as you’re out of breath and your muscles are now burning aerobically.

The presence of oxygen in the bloodstream means that the body is now beginning to use fuel stored in the liver (glycogen) which is essentially carbohydrates. Should you continue to run a little longer and that fuel source runs out the body would then go to the stored fat reserves and use them as its next available fuel source.

More Anaerobic Activity
Suppose that having escaped the clutches of the zombie horde you decide that your best bet is to just get out of town so you just keep on running. At that point your breathing changes. The rate at which you ingest oxygen becomes less rugged and your breathing gets more even. Your breaths continue to be deep but now are measured. Runners and martial artists call this “second wind”. At this point the body continues to ingest large quantities of oxygen but the muscles are working mostly anaerobically.

The muscle fibers employed now are Type IIA. These are moderately resistant to fatigue, can work anaerobically for a long time and can produce a high level of force which is why you can suddenly speed up again when you’re running, after having slowed down to catch your breath a little. At this stage both the Cori and the Krebs cycle are in effect.

The body is looking for larger sources of fuel and these are the fat deposits that are converted into glycogen that can be turned into ATP, lactate, lactic acid, water and carbon dioxide. If your running away from the zombie horde entails running a marathon and your fat deposits are not enough then your body will look to protein to convert into glycogen to fuel its run.

This is a case of last resort. Protein (i.e. muscle) is not a great fuel source for the body as it takes between 20% and 30% of its energy value just to break it down plus by doing so the body cannibalizes its own muscle which makes its long term survival less likely. The body is only likely to look to protein as a source of fuel if the starvation response kicks in. Seeing how this also slows down the metabolic rate which makes vigorous exercise virtually impossible, it is unlikely that you will experience it in the gym or running away from a zombie horde.

Can You Train on Empty Or Not?
This is the question we set out to answer and seeing the processes that go into powering the muscles the answer is a definitive yes. Studies show that you can run for 2 hours at marathon pace before your body runs out of glycogen  and a 2010 study published in the Journal of Science and Medicine in Sport showed that cyclists who completed exercise early in the morning without eating breakfast (fasted state) improved muscle glycogen stores by as much as 50% over the group that ate breakfast before their exercise.

There is additional research that shows that training on empty sensitizes the body to the insulin response allowing it to utilize glycogen in the bloodstream better. Plus, for athletes, there is the added benefit that on an empty stomach there is no diversion of the blood supply to anything but the muscles that need it.

So, why all the confusion? Well, there is a little more.

Timing is important
A study, published September 2008 in the Journal of Physiology and Pharmacology found that those who trained on an empty stomach and then went to bed, without eating, exhibited slowed muscle repair and growth, even though they consumed enough calories after they woke up. This is because human growth hormone (HGH) an anabolic, which is elevated during sleep is adversely affected by catabolic hormones like cortisol, glucagon and adrenaline that flood the system when training on empty. The same study also showed that people who are new to exercise, as a whole, should not exercise on an empty stomach because they experience lightheadedness, dizziness and even nausea as a result of low blood sugar which is usually the result of inefficiency in fat and glycogen breakdown in their bodies.

Showing just how important timing is, the most recent study from Northumbria University, in the UK, showed that you can lose as much as 20% more body fat by exercising in the morning before breakfast.

The 'Bulk and Cut' Question
What about the large body of empirical evidence that shows bodybuilders lose some muscle during their 'bulk and cut' phase? Well, let's look at some of the studies on this front. A 1996 study on bulk and cut without exercise found that the diet itself caused hormonal changes to take place in the body which helped in creating more muscle even as they also added to the fat content of the body. There is a complex process of hormonal changes that take place as a result of diet that directly impact upon the muscles' ability to work thermogenically. In other words during the cut phase of their training bodybuilders do not train at the same level of intensity. The body, being an adaptive machine optimizes itself so that it does not have to carry muscle it does not need, plus it now has the added impetus of fewer calories coming in. For bodybuilding which is all about building muscle for show a bulk and cut phase is a delicate balancing act between dropping body fat (which does happen) and losing some muscle, which also occurs.

Summarizing
So, absolute beginners who are looking to jump-start their fitness by training on empty, shouldn’t. Body builders who need to build muscle, also shouldn't train on empty. Trained athletes who train on empty and then go to bed without having eaten are not gaining much in their performance. For everyone else, training on empty in the morning, before breakfast or a little later in the day, and then having something to eat, is fine and it is likely to deliver faster results in reducing body fat and increasing muscle mass.

 

Journal Reference
1. Javier T. Gonzalez, Rachel C. Veasey, Penny L. S. Rumbold, Emma J. Stevenson. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. British Journal of Nutrition, 2013; 1 DOI: 10.1017/S0007114512005582
2. Barr SB and Wright JC.Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144.
3. Berg, J. M., Tymoczko, J. L., & Stryer, L. Biochemistry. New York: W.H. Freeman and Company. 2007.
4. Robergs, R. A., Ghiasvand, F., & Parker, D. Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology. 2004
5. Chatham JC, Gao Z-P, Forder JR. American Journal of Physiology. 1999;277:E342–351.
6. Drake AJ, Haines JR, Noble IM. Cardiovascular Research. 1980;14:65–72.
7. Gertz EW, Wisneski JA, Stanley WC, Neese RA. Journal of Clinical Investigation. 1988;82:2017–2025
8. Costill, D.L., Miller, J.M. Nutrition for endurance sport: Carbohydrate and fluid balance. Int. J. Sports. Med. 1980;1:2-14.
9. Coyle, E.F., and Coyle, E.L Carbohydrates that speed recovery from training. Phys. Sportsmed., 1993;21:111.
10. Esbjornsson-Liljedahl, M. Sundberg, C.J., Norman , B., and Jansson, E. Metabolic response in type I and type II muscle fibers during a 30-s cycle sprint in men and women. J Appl Physiol 1999;87:1326-1332.
11. Felig, P. and Wahren, J.: Fuel homeostasis in exercise. N Engl. J Med. 1995;293:1078.
12. Gaitanos, G.C., Williams, C., Boobis, L.H., and Brooks, S. Human muscle metabolism during intermittent maximal exercise. J Appl Physiol 1993;75:712-719.
13. GSSI. Are you eating enough carbohydrate? Sport Science Exchange 2000;13(4)
14. Guezennec, C. Oxidation rates, complex carbohydrates and exercise. Sports Med 1995;19:365-372.

By DAREBEE Team
permalink: http://darebee.com/nutrition/training-on-empty.html___

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2015-06-04 12:34:23 (37 comments, 60 reshares, 385 +1s)Open 

Hero's Journey 2.0
60-Day Fitness Quest

Hero's Journey is a free role-play customizable fitness program. 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. 

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... more »

Hero's Journey 2.0
60-Day Fitness Quest

Hero's Journey is a free role-play customizable fitness program. 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. 

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.

FEATURES:
Role-playing environment with day-to-day workouts
Variety of daily routines, unique training options
The Armory - customize your experience (and level up your fitness) with 6 new weapons: heavy sword (pull-ups),  hammer (free weights), bow and arrow (running - long distance and sprints), lasso (jump rope), ring (planks), red ribbon (martial arts). 
Karma Moment - your choices affect your progression and your quest. Choose wisely.
New Point System for tracking your progress (and for a competitive edge). 
Lots of new optional quests and sub quests.
A baby dragon. You get a baby dragon. I repeat - you get a baby dragon. 

Enjoy! :) 
  
FREE DOWNLOAD + online preview and web version:
http://darebee.com/programs/hero-journey.html

#herosjourney   #darebee   #fitness  ___

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2015-06-03 17:40:24 (42 comments, 379 reshares, 1026 +1s)Open 

Combat Strength Workout
Turn your body into a pillar of strength, capable of almost anything with the Combat Strength workout. As the name suggests the aim is to challenge major muscle groups building up the strength and speed you'd need in a hypothetical combat scenario where all you have is your body and the razor-sharp mind that guides it. 

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, deltoids, chest, upper back, obliques, calves, glutes, quads, lower back, core, abs, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Speed up everything raising the body's thermic response and getting to the aerobic part of the workout faster.  

Make itha... more »

Combat Strength Workout
Turn your body into a pillar of strength, capable of almost anything with the Combat Strength workout. As the name suggests the aim is to challenge major muscle groups building up the strength and speed you'd need in a hypothetical combat scenario where all you have is your body and the razor-sharp mind that guides it. 

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, deltoids, chest, upper back, obliques, calves, glutes, quads, lower back, core, abs, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Speed up everything raising the body's thermic response and getting to the aerobic part of the workout faster.  

Make it harder: Reduce rest time to just 90 seconds between sets challenging your recovery time. 

Body types this can work for: Like most of our workouts this is suitable for any body type. 

Perfect for: Daredevil types who want to challenge their body's ability to perform at high intensity under pressure. Plus anyone looking for ways to increase their strength output by loading their performance. 

permalink & PDF poster 
http://darebee.com/workouts/combat-strength-workout.html___

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2015-05-29 19:07:12 (40 comments, 256 reshares, 1090 +1s)Open 

The Boulder Workout
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.    

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, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. 

Make it better:  When performing raised-leg push ups keep your raised leg completely straight at the knee. 

Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm indire... more »

The Boulder Workout
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.    

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, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. 

Make it better:  When performing raised-leg push ups keep your raised leg completely straight at the knee. 

Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm in direct line with your shoulder to create more of a challenge for your obliques and core. 

Body types this can work for: This is the perfect workout for any body type. 

Perfect for: Anyone looking for a solid strength workout that will benefit core strength and muscle density. 

Poster: http://darebee.com/workouts/boulder-workout.html
#darebee   #fitness   #workout  ___

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2015-05-19 23:21:15 (44 comments, 168 reshares, 953 +1s)Open 

Playground Workout
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.  

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: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance... more »

Playground Workout
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.  

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: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Hold each chin up at the apex point of the lift for a slow count of three before lowering your body back down.  

Make it harder: When you perform knee raises hold each to a slow count of five before you put your knees down again, forcing your abs to work extra hard in the exercise. 

Body types this can work for: This is an all body types kind of workout. Having said that Ectomorphs with their light frames have a bit of an advantage here.  

Perfect for: Sunny days when you want to get outside but do not want to run. Perfect for when you feel like being a kid again and taking over the playground. 

Permalink & High Resolution PDF download: 
http://darebee.com/workouts/playground-workout.html
#fitness   #darebee   #workout  ___

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2015-05-14 13:08:38 (45 comments, 121 reshares, 616 +1s)Open 

Ballet Workout
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you've never used properly, before.   

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: Calves, quads, glutes, hamstrings, lower back, abs, adductors, abductors, cardiovascular system. 

Body types this can work for: Well, it is for everyone. Really. You're unlocking your body's pent-uppo... more »

Ballet Workout
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you've never used properly, before.   

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: Calves, quads, glutes, hamstrings, lower back, abs, adductors, abductors, cardiovascular system. 

Body types this can work for: Well, it is for everyone. Really. You're unlocking your body's pent-up potential for movement. 

Perfect for: Bolshoi aspirants only. Seriously though it is for everyone looking to expand their physical capabilities. 

Poster: http://darebee.com/workouts/ballet-workout.html
#fitnes   #ballet   #darebee   #workout  ___

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2015-05-13 14:01:37 (55 comments, 451 reshares, 1400 +1s)Open 

What muscles do and how to train them
Ask people who train their bodies what particular muscle groups do and they often are not quite sure themselves. The reason for this lies in the complexity of the body where the same muscle groups work together to perform several different moves or different muscle groups can be used to perform the same exact move in a slightly different way.

The confusion that arises is the result of traditional training methods that never looked too deeply into sports physiology and the fact that most times we think we know what muscles actually do. If you’re training for a specific reason however knowledge is power and power comes from being able to target the right muscle groups for the right effect.

Delts (Shoulders): Allows rotation of the arms.
If you throw the modern boxer’s overhand corkscrew punch or the martial artist’s hippunch... more »

What muscles do and how to train them
Ask people who train their bodies what particular muscle groups do and they often are not quite sure themselves. The reason for this lies in the complexity of the body where the same muscle groups work together to perform several different moves or different muscle groups can be used to perform the same exact move in a slightly different way.

The confusion that arises is the result of traditional training methods that never looked too deeply into sports physiology and the fact that most times we think we know what muscles actually do. If you’re training for a specific reason however knowledge is power and power comes from being able to target the right muscle groups for the right effect.

Delts (Shoulders): Allows rotation of the arms.
If you throw the modern boxer’s overhand corkscrew punch or the martial artist’s hip punch you are using your deltoids (also called rotator cuff because it allows the arm to rotate around its anchor point at the shoulder socket). Delts are used for actions such as playing tennis or badminton, where a fast change of direction is called for. Elbow strikes and Bruce Lee’s famous backfist are also heavily dependent on deltoids to generate speed and power. Train them by doing push-ups, dumbbell shoulder raises, jacks and arm raises.
 
Biceps: Bending of the elbow.
That’s all that biceps actually do. You need strong biceps to lift anything or to arm wrestle someone. Pull-ups and chin-ups help build your biceps. Grappling, climbing, arm wrestling all require bicep power. The underhand stroke of a tennis racquet that leads to a forehand requires bicep power. Upper cuts and body hooks rely on the biceps to power them part of the way. Train them using bicep curls, chin ups, negative chin ups and body hooks on a heavy bag.   

Triceps: Extending of the elbow.
This relatively ‘simple’ action of the triceps is responsible for push-ups, punches, pushes and every saving action our arms engage in when we fall. The thing to remember here is that if you want your punches to be stronger you need to work on your triceps more than your biceps. Triceps govern limb-speed for your arms. Train them with push ups, dips, diamond push ups and one-arm push-ups.

Forearms: Movement of the wrist and fingers.
Without strong forearm muscles we have a weak grip. Fingers are all tendons and they are powered by the forearms. A strong grip helps in pull-ups and chin-ups. It allows us to hold onto heavy objects we are carrying longer. Strong forearm muscles also power sports like tennis, climbing and rowing. Train them by doing chin ups and pull ups and push ups on your fingertips.

Pecs (Chest): Adduction of the arms.
Every time you clap your hands it is made possible by your pecs. Wrestlers need great pecs to grab people in bear hugs as do boxers who need to grab onto an opponent. You need pecs to help with activities that have to do with grappling and pulling (anything that requires you to bring your arms together, fast). Train them by doing bench presses, deep push ups and wide-grip push ups.

Abs and Obliques: Stabilize the core.
They are used in the smooth transfer of power between the lower and upper body. You need them mostly in sports that require jumping, running and sprinting. They are necessary for explosive moves so boxers and martial artists need strong abs and obliques. Because they stabilize the core they are needed by dancers and gymnasts. Train them by doing crunches, plank, leg lifts, flutter kicks and twisting sit ups.

Traps: Lifting and movement of the shoulder blades.
Anyone who brought in the shopping from the supermarket, carrying a bag or two of groceries in each hand used the trapezium muscles to do it. Traps are used every time we lift a load balancing the weight along the length of the spine. In strongman trials they use trapezium muscles every time they lift a weight in each arm in the farmer’s walk event. Train them by doing arm rotations, wide arm push-ups, and shoulder raises with dumbbells.   

Lats: Adduction and extension of the shoulders.
You need strong lats if you throw punches. Boxers and martial artists go to extreme lengths to develop their lats because it increases the penetrative power of their punches. Lats are also used in rowing and bowling, gymnastics and wrestling. Train them by doing pull-ups, wide arm push-ups and punching.

Spinal Erectors: Extension of the back. Core stability.
As the name suggests spinal erectors is the name given to the three muscle groups extending from the base of the back of the neck to the very end of the spine. They help keep the body upright, the spine protected and the back strong. We use spinal erectors every time we attempt a deadlift or when we throw a javelin (or anything in an overhead throw). They are also used in body-rotation exercises such as martial arts kicks (side-kick in particular) and hook kicks. Train them by doing the superman workout.  

Glutes: Bending or straightening of the hip joints.
Every time we squat or lunge or do bunny hops we use our glutes. Strong glute muscles absorb the vibrations that are sent up by the impact of our legs on the ground, when we run, and tire us less, so they help build endurance. Glutes are used to launch the body in Parkour activities, gymnastics, the long jump and high jump. They are used in sprinting as the body unfolds from a starting position. Glutes come into their own in ballet jumps and martial arts power kicks. Train them by doing squats, lunges and jumping lunges.

Hamstrings: Bending of the knee.
If you have strong legs and weak hamstrings you are only able to take one fast, strong step, but not another as the leg, cannot be ‘recocked’ quickly. Footballers, runners, jumpers, kickers (well, anyone who uses their legs, really) require strong hamstrings in order to utilize their legs, correctly. Train them by stretching and by doing turning kicks.
 
Quads: Extending of the knee.
That is ‘all’ the quads do. Arguably the body’s single most powerful muscle group, the quads are responsible for generating the power in sprinting after the first explosive start has been made. They are used in running, jumping and kicking and they are the body’s powerhouse transportation unit. Strong quads help absorb landing impact vibrations so they do not just help us jump further and land harder but also aid our endurance. Train them by doing squats, jumping squats, wall sits, lunges and jumping lunges.

Calves: Raising of the heels.
Your heel needs to come off the ground in order for you to take a single step. Sprinters, runners and anyone who jumps needs strong calves. They also help stabilize the knee joint. Strong calves are needed for lower body control. Many a knee joint pain can be made to go away when calves are strengthened. Train them by skipping rope, calf raises, hops on the spot, jumping jacks and jump knee tucks.

Now that you know all this it’s time to start thinking about how you train and what you need to focus on in order to push your performance to an entirely new level. 

permalink & high res poster download:*
http://darebee.com/fitness/what-muscles-do-and-how-to-train-them.html

#darebee   #fitness   #muscles  ___

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2015-05-11 13:10:28 (37 comments, 344 reshares, 1237 +1s)Open 

Core Connect Workout
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything. 

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, 4 or 5 times depending on your fitness level.

What it works: Abs, obliques, core, lower back, deltoids, glutes. 

Make it better: This is Core Connect, how could it be any better or harder?  

Make it harder: See "Make it better". <... more »

Core Connect Workout
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything. 

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, 4 or 5 times depending on your fitness level.

What it works: Abs, obliques, core, lower back, deltoids, glutes. 

Make it better: This is Core Connect, how could it be any better or harder?  

Make it harder: See "Make it better". 

Body types this can work for: Every body type benefits from a good core. There are no restrictions here. 

Perfect for: Everyone who wants to improve functional strength, postural stability, skeletal alignment and overall performance. 

permalink: http://darebee.com/workouts/core-connect-workout.html
#fitnes   #workout   #abs   #darebee  ___

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2015-05-09 14:12:54 (36 comments, 165 reshares, 781 +1s)Open 

Jump Rope Workout
Few cardiovascular exercises deliver quite the same benefits as skipping rope. Here is a hand-eye coordination exercise that has more hand-mind components to it than almost any other exercise you may want to do.   

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, 4 or 5 times depending on your fitness level.

What it works: Calves, quads, glutes, lower back, hamstrings, deltoids, biceps, triceps, lower abs, cardiovascular system. 

Make it better:  Reduce rest times between sets and really make this the cardio exercise it is designed to be. 

Make it harder: Go faster. Then, go faster. As fast as you can without getting your skip rope tangled up. 

Body types this can work for: Gravity is not a greatfrien... more »

Jump Rope Workout
Few cardiovascular exercises deliver quite the same benefits as skipping rope. Here is a hand-eye coordination exercise that has more hand-mind components to it than almost any other exercise you may want to do.   

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, 4 or 5 times depending on your fitness level.

What it works: Calves, quads, glutes, lower back, hamstrings, deltoids, biceps, triceps, lower abs, cardiovascular system. 

Make it better:  Reduce rest times between sets and really make this the cardio exercise it is designed to be. 

Make it harder: Go faster. Then, go faster. As fast as you can without getting your skip rope tangled up. 

Body types this can work for: Gravity is not a great friend to any of us. The more weight we carry the harder this becomes but that should be no excuse not to go for it. 

Perfect for: Anyone looking for a way to add spring to their step and speed to their movements. This is also great as a cardio routine on days when the weather is too bad to go run outside. 

permalink: http://darebee.com/workouts/jump-rope-workout.html
#fitness   #workout   #darebee  ___

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2015-05-04 17:09:50 (68 comments, 215 reshares, 859 +1s)Open 

How to Lose Weight & Gain Muscle
The question of how to lose fat and gain muscle is at the heart of almost every fitness activity. Before we get into what has to be done to achieve both at the same time it’ll help to understand the mechanisms involved. Weight loss and a reduction in body fat are the result of creating an energy deficit in the body. In other words when we eat fewer calories than we spend the body cuts into its stored fat reserves and we become leaner.

Muscle gain and an increase in weight is the result of an energy surplus. This means we eat more than we burn but train hard enough for the body to use the surplus energy to repair muscle fiber and build new one. Because muscle is expensive to build and expensive to maintain the surplus is only used up to build muscle if we train consistently at a challenging rate.

The description above is ano... more »

How to Lose Weight & Gain Muscle
The question of how to lose fat and gain muscle is at the heart of almost every fitness activity. Before we get into what has to be done to achieve both at the same time it’ll help to understand the mechanisms involved. Weight loss and a reduction in body fat are the result of creating an energy deficit in the body. In other words when we eat fewer calories than we spend the body cuts into its stored fat reserves and we become leaner.

Muscle gain and an increase in weight is the result of an energy surplus. This means we eat more than we burn but train hard enough for the body to use the surplus energy to repair muscle fiber and build new one. Because muscle is expensive to build and expensive to maintain the surplus is only used up to build muscle if we train consistently at a challenging rate.

The description above is an oversimplification, mainly because the moment we start to have less calories than we need or more than we can use there are complex endocrinal processes that kick in when a particular threshold level is reached and the body’s metabolic efficiency is adjusted, alongside other homeostatic metabolic adaptations aimed at reducing or increasing energy expenditure. It is this complexity that in most cases makes it hard to lose weight permanently by dieting alone or put on muscle effectively just by eating more. 

For our purposes, however, the oversimplification is good enough. The link between gaining muscle and losing fat is energy. The body is an adaptive machine. It needs energy to keep itself going, its processes functioning and its survival needs met. In order for fat reserves to be used up the body’s survival mechanism must be maintained at an even keel. Diet too abruptly, create too steep a drop in calorie intake and the body will think it is in danger of starving. It will slow down its burning of fat, optimize its energy needs and you will find it hard to shift a gram, no matter how hard you diet.

Because energy is so important what happens to the body depends not just on how many calories it takes in but also what kind of calories they are and when they are consumed. Think of it like a sports car. You can’t expect to run the engine at full speed if you have used low-quality fuel.By the same token a full tank of high-grade octane petrol is useless if the car is sitting in the garage with the engine switched off.

The key then to losing fat and building muscle is to time the body’s energy intake to coincide with its particular needs. Studies have shown that athletes who increase their training intensity but keep their overall calorie intake the same maintain their body weight but shift their body composition, losing body fat and increasing muscle mass.

The same logic applies to gaining muscle while losing fat. Instead of keeping the calorie intake the same and increasing exercise intensity we increase both. But instead of flooding the body with excess calories when it is not doing that much, in which case most would be stored up as fat, we time our energy intake to coincide with the body’s muscle repair and growth needs.

In practical terms this means that we can eat a light, mostly protein meal during the day when we may not be very active and then have a main meal and carbs only after the day’s intensive workout is over. The first meal releases energy slowly, maintains our body’s processes and provides sufficient energy for our bodies to operate without triggering any alarms that could cause a slowdown in energy expenditure or a stockpiling of fat. The second meal provides the body with the energy it needs to repair muscle cells damaged by our workout and build new ones to compensate for the muscle power we need. .

This is called the adaptive stage where the body decides to build muscle because it thinks it is required in order to face the demands of our physical routines. The after-training meal can be pretty high on carbs as well as protein. As a matter of fact some bodybuilders eat pizza and ice-cream on this meal, alongside steak and eggs and their protein shake.

How is fat lost when muscle is built?

So far, this process has not produced an energy deficit that could use up fat. But what happens next does just that. The energy deficit that makes the body dig into its fat reserves and use them up, reducing body fat percentage, occurs only when there is a long enough interval between the last meal of the day and the first one.

Just how long that interval should be depends on a number of factors: physiology, age, sex and the existing amount of muscle that’s been built already. Some bodybuilders allow as many as 12 or 16 hours to pass between their last meal and the first one they will have the next day. During that time they eat nothing and the first meal of the day is extra-low on carbs.

During that interval the body uses up all of the energy it got at its last meal (which helps explain the pizza and ice-cream choices) to repair itself and build up more muscle and then, once it exhausts that it digs into what fat reserves it has.

The result is a process that increases muscle mass (and weight) while reducing body fat percentage, providing a lean, cut look that can be maintained all year round. The key factors here are: the intensity of the workouts, your personal physiology and the length of time between the first meal of the day and the last meal of the day before. You will need to keep track of what you do and experiment with it. Get it right and you will never find yourself forced to get into the bulk and cut cycles that leave you feeling exhausted and looking your best for only a brief time.

permalink + sample mealplan: 
http://darebee.com/fitness/lose-weight-gain-muscle.html
#darebee   #fitness  ___

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2015-05-02 17:50:49 (113 comments, 171 reshares, 791 +1s)Open 

DAREBEE Experiment: 20,000 crunches in 10 Days
The purpose of this experiment was to see if doing 2,000 crunches a day without a diet can make any kind of impact in the course of just 10 days. The sheer volume was supposed to put the body under enough stress for the adaptive response to kick in and muscles to change. 

The experiment proved that without dieting exercise on its own does produce results, but these results are not anywhere as spectacular as the face value of the exercise would suggest (after 20,000 crunches you might expect to see a rippling six pack). That was also the point of the experiment, to see and experience it first-hand and get a baseline on expectations. 

The experiment: Perform 2,000 crunches a day (throughout the day) and see what happens. 

Purpose: the goal was to see if crunches without a diet (or a really bad diet)ca... more »

DAREBEE Experiment: 20,000 crunches in 10 Days
The purpose of this experiment was to see if doing 2,000 crunches a day without a diet can make any kind of impact in the course of just 10 days. The sheer volume was supposed to put the body under enough stress for the adaptive response to kick in and muscles to change. 

The experiment proved that without dieting exercise on its own does produce results, but these results are not anywhere as spectacular as the face value of the exercise would suggest (after 20,000 crunches you might expect to see a rippling six pack). That was also the point of the experiment, to see and experience it first-hand and get a baseline on expectations. 

The experiment: Perform 2,000 crunches a day (throughout the day) and see what happens. 

Purpose: the goal was to see if crunches without a diet (or a really bad diet) can make any difference.

Time: 35-40 minutes in total per day

Protocol: no additional training (or very limited additional training), no change in the diet, diet (in this case) was very high in fat and sugar.

Execution: exercise (Swiss) ball, everything was done in sets of 100-200 crunches per set throughout the day. 

Results: a lot flatter stomach, a strong abdominal wall, thinner waist - a great base to build on but nothing out of the ordinary.

Conclusion: crunches do make a difference, the sheer volume gives results in only 10 days. 

permalink: http://darebee.com/lab/20k-crunches-in-10-days.html
#darebeelab   #fitness   #abs  ___

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2015-04-30 17:03:32 (60 comments, 131 reshares, 696 +1s)Open 

The Spartan Trials is a FREE bodyweight based 30-day strength and tone oriented program. It focuses on full body workouts for maximum body strength and functional muscle building. It also includes extensive abdominal routines for a natural body armor, and balance and coordination training for additional agility and a fight-ready body. The program is designed to build the powerful but graceful body of a Spartan as well as forge the warrior spirit,  level up your endurance and raise your pain threshold.

The Spartan Trials (30 days = 30 trials) is perfectly suitable for a beginner as well as a seasoned warrior, man or woman - as long as you can see this program through whether it's on level I, II or III you will be transformed.

Preview & PDF Download:  http://darebee.com/programs/spartan-trials.html

#fitness    #darebee    #spartantrials  

The Spartan Trials is a FREE bodyweight based 30-day strength and tone oriented program. It focuses on full body workouts for maximum body strength and functional muscle building. It also includes extensive abdominal routines for a natural body armor, and balance and coordination training for additional agility and a fight-ready body. The program is designed to build the powerful but graceful body of a Spartan as well as forge the warrior spirit,  level up your endurance and raise your pain threshold.

The Spartan Trials (30 days = 30 trials) is perfectly suitable for a beginner as well as a seasoned warrior, man or woman - as long as you can see this program through whether it's on level I, II or III you will be transformed.

Preview & PDF Download:  http://darebee.com/programs/spartan-trials.html

#fitness    #darebee    #spartantrials  ___

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2015-04-26 21:01:21 (54 comments, 359 reshares, 1151 +1s)Open 

Neck Pain & Tension Relief Workout
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day. 

poster: http://darebee.com/workouts/neck-workout.html
#neckpain   #workout   #darebee  

Neck Pain & Tension Relief Workout
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day. 

poster: http://darebee.com/workouts/neck-workout.html
#neckpain   #workout   #darebee  ___

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2015-04-26 12:10:30 (33 comments, 27 reshares, 495 +1s)Open 

Crunching for the Empire! :D
Experiment / challenge:
darebee.com/hive/forum/lab/32972-2000-crunches-a-day

Crunching for the Empire! :D
Experiment / challenge:
darebee.com/hive/forum/lab/32972-2000-crunches-a-day___

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2015-04-23 12:11:48 (39 comments, 152 reshares, 816 +1s)Open 

Night's Watch Workout
When you are all that stands between the Seven Kingdoms and total annihilation you know you have to be special. Your physical abilities need to be better than average. Your resolve needs to be steely. Your body sharp.

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, lower back, shoulders, triceps. chest, obliques, biceps, lower abs, front hip flexors, hamstrings, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Perform all punches on the balls of your feet making directional changes part of your routine and bringing a greater challenge to your balance and core.  

Make it harder: Do everything a little faster than youra... more »

Night's Watch Workout
When you are all that stands between the Seven Kingdoms and total annihilation you know you have to be special. Your physical abilities need to be better than average. Your resolve needs to be steely. Your body sharp.

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, lower back, shoulders, triceps. chest, obliques, biceps, lower abs, front hip flexors, hamstrings, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Perform all punches on the balls of your feet making directional changes part of your routine and bringing a greater challenge to your balance and core.  

Make it harder: Do everything a little faster than your average pace and watch your aerobic performance be challenged. 

Body types this can work for: Perfect for all body types, regardless. Mesomorphs and Ectomorphs will have the easiest time with this, though. 

Perfect for: Focused warriors with unparalleled resolve. Plus great for anyone looking for a total-body power workout that will challenge them on every fitness front.

permalink & PDF:  
http://darebee.com/workouts/nights-watch-workout.html
#fitnes   #workout   #darebee   #gameofthrones  ___

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2015-04-17 16:03:32 (64 comments, 461 reshares, 1509 +1s)Open 

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to itall... more »

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to it all. 

Body types this can work for: Every single body type needs strong abdominals. This will work for them all. 

Perfect for: Anyone wanting to look impressive when they take their top off. Plus those looking to edge their performance up a level by supercharging their abs. 

Poster: http://darebee.com/workouts/masterpack-workout.html
#workout   #fitnes   #abs   #darebee  ___

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2015-04-10 14:28:34 (42 comments, 271 reshares, 947 +1s)Open 

Cheetara Workout
When your body is the ultimate weapon and speed is your thing, muscle control is critical. The Cheetara workout is there to push you your main muscles, supporting muscle groups and tendons to the level where you can make them work for you.   

What it works: Calves, lower abs, front hip flexors, core, glutes, lower back, hamstrings, obliques, abs, cardiovascular system, aerobic capacity (VO2 Max).  

http://darebee.com/workouts/cheetara-workout.html
#fitness   #workout   #darebee  

Cheetara Workout
When your body is the ultimate weapon and speed is your thing, muscle control is critical. The Cheetara workout is there to push you your main muscles, supporting muscle groups and tendons to the level where you can make them work for you.   

What it works: Calves, lower abs, front hip flexors, core, glutes, lower back, hamstrings, obliques, abs, cardiovascular system, aerobic capacity (VO2 Max).  

http://darebee.com/workouts/cheetara-workout.html
#fitness   #workout   #darebee  ___

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2015-04-06 12:38:43 (34 comments, 210 reshares, 1002 +1s)Open 

Bond, James Bond Workout
A secret agent's secret weapon is himself. His body\s ability to move just the way he wants it to and his mind's ability to control it. Our Bond workout puts your body through some clever moves. Each is designed to work several muscle groups at once so it's all about control and directed power. 

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: Glutes, front hip flexors, lower abs, quads, lower back, shoulders, triceps, chest, calves, core, obliques, cardiovascular system. 

POSTER: http://darebee.com/workouts/bond-workout.html
#fitness   #workou   #jamesbond   #darebees  

Bond, James Bond Workout
A secret agent's secret weapon is himself. His body\s ability to move just the way he wants it to and his mind's ability to control it. Our Bond workout puts your body through some clever moves. Each is designed to work several muscle groups at once so it's all about control and directed power. 

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: Glutes, front hip flexors, lower abs, quads, lower back, shoulders, triceps, chest, calves, core, obliques, cardiovascular system. 

POSTER: http://darebee.com/workouts/bond-workout.html
#fitness   #workou   #jamesbond   #darebees  ___

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2015-04-02 16:09:14 (36 comments, 163 reshares, 951 +1s)Open 

Warmup & Stretching
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warmups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.

Timing: We start with a warmup and then we finish our training session with stretching.

Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra - we can do it, we should do it but not doing it will not cause any issues, most times. 

Warmups

Most warmups don’t take very long, just two-threeminute... more »

Warmup & Stretching
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warmups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.

Timing: We start with a warmup and then we finish our training session with stretching.

Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra - we can do it, we should do it but not doing it will not cause any issues, most times. 

Warmups

Most warmups don’t take very long, just two-three minutes or so. To benefit us the most a warmup should work the same muscles we will be engaging during the main workout - they should include lighter exercises or a toned down version of the training ahead. 

Examples
If you are a runner, your best warmup is a light jog.
If you are doing martial arts training a warmup should also include a few light kicks and punches. 
If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood flowing. 

With bodyweight training we can do without an actual warmup if we use one of the sets to warmup and get into it, moving at a slower pace, jumping lower and moving slower. 

The temperature of when and where you workout plays a difference. In winter our body keeps most of the blood flow away from our extremities so warming up will take longer. In summer with higher ambient temperatures, the body is already half-warmed up and our muscles are loose. Many Olympic athletes tend to ‘chase the sun’ for that reason training in Australia and California so they spend all year in a summer environment. 

Stretching

Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond.

The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest. When muscles are really well warmed up they exhibit a high degree of plasticity. That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility.  

This is the reason why everyone should stretch: range of movement. Whether you are a boxer or a ballet dancer your sport will necessitate your muscles performing by working through a range of motion. Muscles that are tight and constricted tend to work against each other to perform the move. That means that energy which should be used in the move itself is actually soaked up by fighting against the muscles themselves and the supporting muscle groups. This leeches away power. 

Obviously boxers and ballet dancers do different types of stretching and focus on different muscle groups but they stretch for the same reasons. 

Stretching Pre or Post workout

When we stretch pre-workout muscle temperature is low and we have done nothing to warm up. So we are trying to force muscles that are stiff and tight to extend their range of motion. When forced this can cause microtears in the muscle itself which result in instability when performing and studies have shown that this can lead to injuries. 

When we stretch post-workout our muscles are tired and they are thoroughly warmed up. Tired muscles have a lower relaxation point so they will stretch further with passive stretching, i.e. when an external force is applied on them, like when you are stretching with a partner who helps you get your thigh to your chest by pushing your leg against it while you are lying flat on your back. They will also stretch further with active stretching, where you use your body’s momentum and the movement of your limbs to make your muscles stretch. 

Studies have shown that when your muscles are warmed up and you hold a stretch position for up to 30 seconds you can significantly increase your range of motion. This allows your body to increase its power without having to increase muscle mass. 

By using a warmup before you exercise and a stretching routine after your workout you succeed in helping your muscles perform better, be more resilient, generate more power and be less prone to injury. These are all gains which help you achieve more with less effort and better results. 

permalink: http://darebee.com/warmup-and-stretching.html
#fitness   #stretching   #warmup   #darebees  ___

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2015-04-01 14:33:11 (40 comments, 49 reshares, 424 +1s)Open 

Calorie Remover
Download: http://darebee.com/calorie-remover.html

Calorie Remover
Download: http://darebee.com/calorie-remover.html___

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2015-03-31 14:41:21 (76 comments, 173 reshares, 748 +1s)Open 

10,000 Squats 30-Day Challenge
#fitness   #30daychallenge   #darebees  
PDF: http://darebee.com/challenges/10k-squats-challenge.html

10,000 Squats 30-Day Challenge
#fitness   #30daychallenge   #darebees  
PDF: http://darebee.com/challenges/10k-squats-challenge.html___

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2015-03-25 14:45:37 (29 comments, 99 reshares, 571 +1s)Open 

The Foundation is a low impact based program designed for high burn and muscle tone. It includes complete no-equipment bodyweight strength and cardio oriented routines and it is suitable for anyone who is new to bodyweight training and wants to ease into it. It will also be perfect for anyone who struggles with a lot of extra weight or is recovering from an injury.

The 30 day program is essentially a muscle activation program that allows you to begin to get back control of your body. It is the perfect springboard to greater things.  

PREVIEW & DOWNLOAD
http://darebee.com/programs/foundation-program.html
#fitness   #30dayprogram   #darebees  

The Foundation is a low impact based program designed for high burn and muscle tone. It includes complete no-equipment bodyweight strength and cardio oriented routines and it is suitable for anyone who is new to bodyweight training and wants to ease into it. It will also be perfect for anyone who struggles with a lot of extra weight or is recovering from an injury.

The 30 day program is essentially a muscle activation program that allows you to begin to get back control of your body. It is the perfect springboard to greater things.  

PREVIEW & DOWNLOAD
http://darebee.com/programs/foundation-program.html
#fitness   #30dayprogram   #darebees  ___

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2015-03-24 16:48:33 (37 comments, 149 reshares, 833 +1s)Open 

How to Increase The Number of Consecutive Push-Ups
#fitness   #pushups   #darebees  
http://darebee.com/pushups-guide.html

How to Increase The Number of Consecutive Push-Ups
#fitness   #pushups   #darebees  
http://darebee.com/pushups-guide.html___

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2015-03-19 17:43:56 (75 comments, 250 reshares, 819 +1s)Open 

No-Bake Breakfast Bars
Oatmeal and nut butter based bars like these are an ideal, default breakfast for when you don’t have time to cook or need a quick pick me up with your coffee. Pre-make these in advance and you’ll have your breakfast ready for at least a couple of weeks ahead. 

Permalink: http://darebee.com/recipes/breakfast-bars.html
#breakfast   #fitness   #healthyeating  

No-Bake Breakfast Bars
Oatmeal and nut butter based bars like these are an ideal, default breakfast for when you don’t have time to cook or need a quick pick me up with your coffee. Pre-make these in advance and you’ll have your breakfast ready for at least a couple of weeks ahead. 

Permalink: http://darebee.com/recipes/breakfast-bars.html
#breakfast   #fitness   #healthyeating  ___

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2015-03-18 14:52:26 (46 comments, 230 reshares, 617 +1s)Open 

Ab Diet
Combined with cardio and HIIT, ab and core training the Ab Diet will help you tone up and define your muscles. This is a short-term diet designed to get you into a better shape but it shouldn't be run for over two months. The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. Abs are not just for show, they are your body's natural armor.

Poster & Recipes: http://darebee.com/mealplans/ab-diet.html

Ab Diet
Combined with cardio and HIIT, ab and core training the Ab Diet will help you tone up and define your muscles. This is a short-term diet designed to get you into a better shape but it shouldn't be run for over two months. The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. Abs are not just for show, they are your body's natural armor.

Poster & Recipes: http://darebee.com/mealplans/ab-diet.html___

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2015-03-17 11:17:13 (40 comments, 165 reshares, 852 +1s)Open 

Push-Ups Variations
http://darebee.com/pushups-guide.html
#fitness   #pushups   #darebees  

Push-Ups Variations
http://darebee.com/pushups-guide.html
#fitness   #pushups   #darebees  ___

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2015-03-14 16:59:19 (30 comments, 95 reshares, 525 +1s)Open 

Pie Workout
Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. 

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: calves, quads, front hip flexors, shoulders, lateral abs. core.

Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play. 

permalink: http://darebee.com/workouts/pie-workout.html
#fitness   #workout  

Pie Workout
Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. 

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: calves, quads, front hip flexors, shoulders, lateral abs. core.

Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play. 

permalink: http://darebee.com/workouts/pie-workout.html
#fitness   #workout  ___

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2015-03-05 17:01:02 (58 comments, 188 reshares, 858 +1s)Open 

How to Build Up to a Pull-Up
http://darebee.com/pullups-guide.html

How to Build Up to a Pull-Up
http://darebee.com/pullups-guide.html___

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2015-03-02 22:22:12 (30 comments, 81 reshares, 452 +1s)Open 

Shepard Workout Video
What it works: quads, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system.

Shepard Workout Video
What it works: quads, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system.___

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2015-03-02 19:57:02 (26 comments, 97 reshares, 512 +1s)Open 

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squatscle... more »

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squats clear the floor by at least one foot each time. 

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

Perfect for: Inter-galactic, adventurer types with a penchant for getting into trouble. Plus anyone who wants to have good muscular control and use their body like an instrument of destruction.

permalink http://darebee.com/workouts/shepard-fem-workout.html
  #fitness   #workout   #masseffect   ___

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2015-03-02 19:56:06 (14 comments, 53 reshares, 339 +1s)Open 

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squatscle... more »

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squats clear the floor by at least one foot each time. 

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

Perfect for: Inter-galactic, adventurer types with a penchant for getting into trouble. Plus anyone who wants to have good muscular control and use their body like an instrument of destruction.

permalink http://darebee.com/workouts/shepard-fem-workout.html
#fitness   #workout   #masseffect  ___

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2015-02-26 17:58:49 (30 comments, 219 reshares, 634 +1s)Open 

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 restti... more »

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. 

permalink http://darebee.com/workouts/guardian-workout.html
#fitness   #workout   #guardian  ___

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2015-02-25 17:25:05 (29 comments, 115 reshares, 602 +1s)Open 

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:Bui... more »

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. 

permalink: http://darebee.com/workouts/amazon-workout.html
#workout   #fitness   #workoutwednesday  ___

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2015-02-20 13:59:05 (39 comments, 121 reshares, 469 +1s)Open 

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 Atwatersystem w... more »

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.

permalink 
http://darebee.com/nutrition/calorie-counting-explained.html
#fitness   #calories   #nutrition  ___

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2015-02-15 19:56:38 (44 comments, 108 reshares, 480 +1s)Open 

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 fightand ... more »

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. 

DOWNLOAD: http://darebee.com/programs/hero-journey.html___

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2015-02-14 13:54:26 (33 comments, 162 reshares, 737 +1s)Open 

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),... more »

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.

permalink http://darebee.com/workouts/army-of-two-workout.html

#fitness   #workout   #valentinesday2015  ___

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2015-02-11 22:42:39 (335 comments, 73 reshares, 571 +1s)Open 

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,b... more »

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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2015-02-06 16:22:28 (28 comments, 169 reshares, 579 +1s)Open 

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. Thisi... more »

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. 

Instructions
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. 

PDF Download: http://darebee.com/running/half-marathon-training.html
#running   #fitness   #halfmarathon  ___

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2015-02-04 16:31:55 (37 comments, 121 reshares, 486 +1s)Open 

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 feets... more »

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. 

permalink: http://darebee.com/workouts/red-warrior-workout.html___

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2015-02-03 15:55:24 (42 comments, 213 reshares, 824 +1s)Open 

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.
poster: http://darebee.com/challenges/ab-challenge-lv2.html

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.
poster: http://darebee.com/challenges/ab-challenge-lv2.html___

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2015-02-02 15:26:21 (35 comments, 133 reshares, 579 +1s)Open 

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 continuech... more »

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.

permalink http://darebee.com/running/get-the-most-out-of-your-runs.html
#fitness   #running   #weightloss   #endurance  ___

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2015-01-28 15:14:30 (69 comments, 192 reshares, 812 +1s)Open 

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. 

permalink: http://darebee.com/workouts/gladiator-workout.html
#workout   #workoutwednesday   #fitness  

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. 

permalink: http://darebee.com/workouts/gladiator-workout.html
#workout   #workoutwednesday   #fitness  ___

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2015-01-23 13:38:41 (46 comments, 128 reshares, 684 +1s)Open 

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:... more »

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.

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2015-01-20 19:21:16 (108 comments, 452 reshares, 1242 +1s)Open 

How to Get Rid of the Belly
Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. So apart from being visually unappealing it can also cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes. All and all it’s not a pretty picture, on the inside or on the outside.

The fat in this area is often the last one to go because its storage is a safety feature of sorts. The body sees it as a reserve needed to ensure our survival for when times are tough and food is scarce. Thes... more »

How to Get Rid of the Belly
Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. So apart from being visually unappealing it can also cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes. All and all it’s not a pretty picture, on the inside or on the outside.

The fat in this area is often the last one to go because its storage is a safety feature of sorts. The body sees it as a reserve needed to ensure our survival for when times are tough and food is scarce. The subcutaneous fat that we carry under our skin that leads to cellulite in women and saggy thighs in men, is a lot easier to get rid of as it is part of our primary fat stores but visceral fat is reserved for dire circumstances and is only accessed when there is nothing else left to burn.

When we are in our prime our bodies try to plan ahead and save up extra resources for a rainy day, for when we are not as agile, less successful at hunting and are unable to feed ourselves regularly. As we age, we reserve more and more visceral fat rather than the subcutaneous type gaining a belly that only grows bigger the older we get.

The bad news is that we can’t target any of these reserves specifically, there is no way to pick where we are going to lose fat from. We can’t target it with exercise or dieting, our bodies always lose overall body fat and only when they are done shedding it everywhere else will they access the fat they have reserved in problem areas like our bellies.

Exercise for belly fat loss

Since we can’t target our bellies specifically no amount of crunches or other ab specific exercises will help us burn reserves there faster. It doesn’t matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way.

This means that in order to get rid of the belly you have to do exactly the same training you would do if you wanted to lose weight in general, once you are low or out of other extra fat reserves to burn you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and HIIT workouts. The sheer variety of each, longer burn and/or higher intensity will eventually force your body to part with the fat and trade it for quality muscle instead.

The belly bulge

Exercise helps you burn fat all over your body but it does build muscle in a particular area, depending on the exercise. If you ignore cardio and concentrate on the ab work exclusively instead of burning the fat you need to burn you will end up with a belly bulge. What happens is when you gain muscle and you still have extra fat reserves in your midsection the muscle tightens up and pushes those fat pockets out visually making the situation look even worse than before. The amount of energy ab exercises burn is not enough to make a larger impact. Imagine squeezing a rubber ball in your hand with your fingers held a little apart and you’ll get the idea of the effect.

That’s why it’s recommended that you concentrate on cardio instead of ab work in general. You can still do some ab exercises especially if your end goal is having strong abdominal wall or a six pack but avoid making it the center of your training, cardio should be what you focus on. Cardio and staying active throughout the day - the more you move the more you burn.

Slow and steady for permanent results

Adopting an active lifestyle and cutting out high sugar high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case. If you rush it and force your body to lose fat faster than it’s comfortable with it will not have time to adjust - the skin cells will not adapt to the change and you’ll end up with a hanging sack for a stomach which cannot be fixed after that without a surgery. Sudden changes to your lifestyle, extreme physical and dietary conditions will also make your body panic and switch to emergency mode lowering your metabolism and conserving anything extra you may eat reserving everything and anything it can to ensure, from its point of view, your survival.

Fast weight loss is temporary weight loss exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life. Small changes introduced gradually in your lifestyle will make a big difference in the long run. Do anything too extreme and you’ll end up with more weight than you started off with the moment you relapse or stop your training and dieting regimen.

Plan of Action

Do cardio and high burn workouts but make sure you change things up. Our bodies adapt to any monotonous training and optimise for the minimum energy expenditure = fat burn. The trick here is to keep your regimen fresh: do HIIT (high intensity interval training), jogging and sprints, bodyweight circuits and strength training. The more confused your body is the better the results you’ll get. Implement regular daily exercise into your life and make it your goal to complete at least one routine each day even if it’s just a few sets.

Reduce portion sizes. Not everyone can afford to eat healthy with fresh fruit and vegetables daily not to mention fresh seafood or better quality oil, most of us have to settle for “healthier”. The easiest way to do that is to make small adjustments to the quality of food and reduce portion sizes. Even eating pasta and rice in small amounts will lead to fat loss in the long run. These things can always be spiced up with eggs or microwaved vegetables from frozen like carrots, broccoli and cauliflower, peas and green beans. Ditch sugar rich ketchups and butter based sauces and watch your belly melt away.

Take mental breaks and take time off. Stress may just as well be the source of all evil. We eat more when we are stressed for comfort and we can’t process the food we eat properly either. The easiest way to deal with stress is to take some time out and detach from a problem or stressful situation for a few minutes. Take a break and play a quick game on your mobile or browse a website like Imgur for an instant mood boost, switch to a different activity or better yet do a quick micro workout - drop down and do 10 burpees followed up with 10 jumping jacks. It often only takes a few minutes to de-stress and then feel and function better for the rest of the day.

Getting rid of a belly takes patience and regular work, better choices on a daily basis and keeping cool at all times. It takes work, sadly, there are no shortcuts that will give you permanent results but it’s worth the trouble.

#fitness   #weightloss  
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