You have done crunches right? And many other exercise. ...
Have you ever counted them or do you ever track your improvements.
What is wrong with must of us is that we never track your working and even if we are improving your fitness we never know it, and ultimately loose hope and stop your routine.
Don't get sad coz i will give you the perfect solution !!!
I , here from my blog, announce you the Body Transformation Tracker

This is a state-of-the-art, but easy to use software program that allows you to track virtually every single aspect of their fitness program in detail...

1. Easily track diet and nutrition down to the finest detail.
2. Access full nutritional information for hundreds of foods.
3. Log all weight training and cardio workouts in detail.
4. Track muscle gains, fat loss and strength increases.
5. Create a training journal with a personalized online blog.
6. Upload progress images to compare from week to week.
7. And much more!
Here's a screenshot of the software......


Just give your details and get the software for free !! I again say FREE. No need to pay a dime!
Don't forget to check your activation code in the email. [I gave it to you for free does not mean that i got it for free too! I paid for it and you can enjoy it for free. Isn't it great!]
This is a gift to all the loyal readers of my blog. Keep coming back for more free stuffs!!
THE SITE IS DOWN AND THE SOFTWARE IS NOT ACCESSIBLE.
WE ARE TRYING OUR BEST TO PROVIDE THE SOFTWARE.

Sorry for the inconvenience. In the mean time we are offering you an ebook on "The Great Abs Mistake". Download it going to this link here. >> Great Abs Misktake <<

The period after your workout is the most important time span for you to take advantage of nutrition for muscle gain.

You’ve got a window of 3 hours after you complete an intense workout. Here’s why—this is the time period when your body most craves nutrients and your muscles will literally soak them up, making this a time prime to use nutrition for muscle gain.

If you get in there and use the best nutrition for muscle gain by supplying your body with whole food and supplements, you will maximize muscle gains and improve your recovery time.

Let’s go through the things that need to be done after an intense workout:.

1) It’s your job to minimize muscle breakdown, while putting your body back into an anabolic muscle-building state.

2) Your glycogen and blood sugar levels need to come back to normal.

3) Neutralize free radicals.

4) Feed your muscles with the right nutrition for muscle gain to ensure growth and recovery.

There are 2 special “post-workout meals” that I highly recommend.

Your first meal should be in a liquid form. Since your body is stressed out and desperate for nutrients, you need to replenish it quickly. By opting for a liquid meal, your body can get the nutrients it requires faster and start the rebuilding process immediately.

Since you require nutrition for muscle gain, include the following ingredients in your post-workout shake:.

1) Add 30 to 40 grams of protein (whey) to your shake.
2) Simple sugars such as dextrose: 70 to 80 grams. (Dextrose is a great sugar to use)
3) Creatine: 5 grams.
4) Consider adding 5 to 10 grams of glutamine. (Optional)

Within a half hour, mix up these ingredients with water and consume. I highly recommend taking a high-potency multivitamin as well. If you want to accelerate muscle growth and have a faster recovery, this simple shake will do the trick.

For your second post-workout meal, you should eat whole foods; this should be 45 minutes to an hour after you drink your shake. For the best nutrition for muscle gain you want a meal made of protein and high glycemic carbohydrates to maximize your recovery potential.

The great thing about high glycemic carbohydrates is that they are broken down quickly into your bloodstream. Some examples are white rice, rice cakes, or potatoes. Check out the following suggestions for your second post-workout meal:.

1) 1 glass of orange juice along with a 6 oz steak and a potato.
2) Eat a can of tuna, 100 g rice cakes, and wash it down with a glass of grapefruit juice.

The point is to supply your starved muscles with nutrients to develop muscle tissue and restore glycogen levels, and this meal does just that.

In the beginning of this article, we talked about a 3-hour window for nutrition; this means that you have 2 hours left to absorb some more top nutrition for muscle gain. Your body wants high quality protein and glycemic carbohydrates after a powerful workout, and your job is to deliver them during this 3-hour window.

Unfortunately, there are too many lifters that do not realize the importance of nutrition for muscle gain during this post-workout period, and as a result, they limit their gains. You will really limit your gains if you slack off on your protein and carb-intake during this timeframe.

Follow these tips to maximize post-workout nutrition, and you will experience noticeable strength and muscle gains.

About the author
Sean is a lifetime natural bodybuilder, has written articles for dozens of the top muscle-building and fat loss websites across the Internet and is recognized as an expert authority on the subjects of building muscle and burning fat fast.Click Here to go to his site.

By Holly Rigsby, CPT FITMUMMY

Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.


1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.
Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use exercises that work more than one muscle at a time.
When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.

A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.

3. Pair exercises.
Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).

This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.

4. Keep your reps between 8 and 12.
Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.

6. Perform total body workouts.
You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.

7. Cardio is not the cure-all for fat loss.
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.

About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to FITMUMMY to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Well, it is happening: Swine flu is beginning to really take hold.
Not just in the United States, but all over the world.
But that's not the scary part...
... the scary part is the fact that being obese OR overweight has now been directly linked to DYING from the swine flu.
My friend Jon Benson put together a 5-minute video that documents these findings.
This is freee for you to view -- and you owe it to yourself to check it out.
Go here --
http://www.fitover40.com/go/bidhan/swine-flu <--- click.to.watch
Folks, we have to get a grip on this.
And believe it or not, it starts in your kitchen.
Watch the video to find out what to do.

Can you get a 'real' workout without the gym? If you're busy and can't make it in, what kind of stuff can you do at home, in your yard, at the park, etc.?

Let me share with you the story of my outdoor boot camp classes, how they've gained a huge amount of popularity in the last year, and how they eventually led me to create the No Gym? No Excuse! workout program.

I started with the idea of creating fun, 'no gym needed' workouts for my clients that were super intense and could be done in 45 minutes or less. Admitingly, the fitness boot camp class is a really popular concept; so why not give the idea a go with my existing and new personal training clients?

Since introducing these classes about a year ago, they've caught on and the classes have grown from 1 a week with about 4 people per class to 9 classes per week with an average of 5 people per class - and we're still growing.

So what kind of things are we doing in these classes that are making them so popular? We use a brutal combination of bodyweight, kettlebells, and dumbells. We combine these tools to make circuits using weights, cardio, and even flexibility training all mixed together. It's killer. And even better, people are getting amazing results. And all from a simple 'no gym' workout.

So, if you're interested in getting workouts like these on your own, I've created a program that can help you do just that with the No Gym? No Excuse! workout system.

Forest Vance, MS, CPT, RKC
Click to go to his site