BEST BICEPS EXERCISES AND WORKOUTS

Like all muscles in your body, you can perform bicep exercises up to three non-consecutive days a week. If you're lifting heavy weights, (enough that you can only complete six to eight repetitions) you'll need at least two days of rest before you perform the exercise again. For this reason, you may only work your biceps once or twice a week. If you're goal is endurance/lean muscle, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again. Keep in mind that you will use your biceps when performing chest and back exercises as well.

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NOTD & New Favourite Ring

Barry M Foil Nail Paint | Ring Jewellery by Design New Look

CHEST WORKOUTS: BEST WORKOUTS FOR YOU

WARNING Warm up is essential before your chest workouts!

Push-up (1st type)

1. Lie on a mat with your hands directly underneath your shoulders and your toes on the floor.
2. Push up keeping your body straight in the plank position so only your hands and toes are touching the ground.
3. Lower yourself very slowly back to the ground stop just short of resting your body.
4. Push up again very slowly.
5. The key is to go very slowly and work as though you are straining against a force stronger than you are. Repeat until you fail.                                                             

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Blogs I love.

First up Jennifer from Jennifer Rosellen. She's been getting back into blogging recently which makes me very happy, she does a great mix of fashion and beauty and she's created an amazing "Internships" page on her blog with an up-to-date list of all current media internships. Go check it out if your on the hunt for work experience. Also today happens to be her 23rd Birthday so pop-over to her blog and wish her a Happy Birthday.

Next up is Lily from What I Heart Today. I love this girls style and the aesthetics of her blog. I've only found her blog very recently but so far, I love it. 

Thirdly, Jessica from J Fashion and Beauty. I really like her nails posts, her style is amazing and she make's great OOTD videos on youtube.  

Last but not least, the blog picked from all the twitter links I relieved and that is Kat from Jemima and Ted. I love her photographs, I think well taken photos are one of the first things I look for in a blog. She also has such a cute blog in general and great style. I'd definitely recommend you go follow her. 


Lots more blogs I love. posts to come. 


Much Love
Onna x

My 2012 Body

I know I know, what a cliche! A diet in January? I blabber on about diets a lot; at work, at the gym on twitter, and now on my little old blog. I'm sorry, I can't help it I love a bit of a weight loss gossip. So here I am again talking about diets...
As most of you know I lost about 47lbs over about a year and a half. I'm so proud of this but I've hit a plateau. I cannot get down past the 10 stone I now weigh. I've always dreamed of a flat stomach so now I want to make it happen. 


I get requested a lot to do videos on how I lost the weight etc, I've made a couple of videos so far but it's January I intend to make a lot more. 
I'm thinking of vlogging my mission for a flat stomach and my new weight loss goals as well as making more recipe posts etc. I want to know if this is something you are all interested in and exactly what kind of videos you would like to see. Be specific people! Weekly weigh ins? Recipes? What I eat? How to tone the abs? A gym vlog? Just let me know.


I've also taken 'before pictures' ahhh scary! Which I may be posting after I reach my goal so you can see before and after. 


My goals are as follows:


Lose 12lbs
Tone and Flatten my Stomach
Drink 2 liters of water EVERY day
Try new vegetables
Cut down on booze 
Be able to Run 5k


Fancy joining me in my challenge to get a flat stomach? Feel free to tweet me, comment or just drop me an email :) What are your diet, fitness and health goals for 2012? x

Muscular Movie Stars Are No Longer Looking Huge And Bulky

The Leading Man in Hollywood is Now Slim and Toned, Not Bulky!

Can you recall back in the 80's when Arnold Schwarzenegger was the big action hero? The man was huge. He basically brought bodybuilding to the mainstream and influenced an entire generation of young guys to want to get as big and muscular as possible. It started with Conan, then the Terminator, Commando, Predator, Twins, and many more action flicks.

The Big Muscle Look Began to Die in the Late 90's.

You see, although lots of guys were aiming to get as big as possible, women had a different idea of what looked attractive. They wanted their men to look hot when dressed in clothing as well as with their shirts off. Women are physically attracted to the "GQ" look or lean and slim toned guys, not massive freaky muscular guys. If you ever have seen a soap opera, you will notice that all of the men have average amounts of muscle but with exceptional muscle tone.

1999, the Year Fight Club Came Out, Was The Official Death of the Massive Look

For many years during the big muscle era, women kept trying to get guys to understand that they were more interested in muscle definition and not into the bodybuilder look. Guys didn't really take heed until 1999, when Fight Club came out. Brad Pitt finally showed the masses of guys out there that being ultra-lean with a normal build is more bad-ass looking than being huge and bulky. Brad's character, Tyler Durden, was able to get a "hip" funky look, but had amazing muscle definition when he took his shirt off. This is a winning combination with the ladies and all actors are striving for this look.

Since the late 90's, Many Hollywood Actors Have Begun to Slim Down

If you remember The Rock used to be very big? He is now MUCH lighter and looks great. What about Mark Wahlberg or Ryan Reynolds? Both of these guys have really slimmed down and have the sleek and toned look instead of being bulky. Same with Matt Damon. More recently Will Smith really slimmed down for his role in "I am Legend". He had to get big and bulky for "Ali", but dropped a lot of that mass and really cleaned up his physique for his newest role.

Are You "Still" Trying to Get Massive?

Being big and massive is a great way to impress guys in the gym, but won't get you far with women. There is simply a "cheesiness" factor once you get too big. You can't really achieve a hip look and clothes don't fit well. Ever see a professional football player or professional wrestler in a suit? They look stupid. If you want to be more attractive to the opposite sex, then you may reconsider your goal of getting big muscles. Opt for the lean athletic look instead.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Get a copy of his program today Visual Impact Muscle Building

Avoid Looking Overdone. Get The Lean Hollywood Look. Let Rusty's Visual Impact Muscle Building guide you to get the ultra lean physique. Click here to learn more.

Six Pack Abs - Get Six Pack Abs And You Will Have A Rare Possession

Why Are Six Pack Abs So Rare?

A shredded middle section is a rare thing people possess these days. You may see lots of models and actors in magazines and movies with a six pack, but you don't often see a regular man or woman with a six pack walking around. Most people after awhile give up on their efforts to get a six pack. They believe that it is something only movie stars or super models should have. I'm telling you to drop that way of thinking!

A Great Solution To Lose Stomach Fat And 
Reveal Nice Abs Or A Six Pack. Click To Learn More 

Lifting a Large Amount of Weight is Not As Impressive as Toned Abs

There are many, many more guys who can bench 315 pounds, than there are guys with a defined midsection. Lots of women can go jogging over 6 miles, but not many women have a 6 pack abs. If you desire to be exceptional, then you should aim to get a six pack abs. If you are already spending time in the gym trying  and you don't have a 6 pack, then you are spending your time doing the wrong things. You will need to change your focus if you want nice muscle tone in this part of your body.

When Your Abs Are Defined, Your Whole Body Will Look Great

When losing body fat stomach fat is usually the last to go. If you reach the point where your abs are visible, then I guarantee you that the rest of your body will look great as well. I think this is the reason that people find a toned midsection so sexy. They are aware that the rest of the body must be toned as well! So if you focus on getting a 6 pack, everything else will fall into place.

Getting a Six Pack is Mainly About Diet and Cardio

I promise you that you could leave out all those crunching and sit up movements and get amazing abs. How do I know this? Well, I haven't done a crunch in over 5 years and my abs are more defined then ever. Have you ever seen the TV show "Survivor". By the end of the show almost every person has really defined six pack abs and I know that none of them got there by ab exercises. You do not have to go to that extreme, but it does show you that low body fat will give you a six pack.

Ab Exercises Probably Account for Only 10% of the Results

I don't think you need to directly workout the abdominal area to get a great a six pack, but if you want pick one and hit it for 4-5 sets. The majority of your time should be spent on a bit of lifting for the rest of your body and intense cardio. As far as choices of cardio go, running on a treadmill or running outside is the way to go. Your abs work harder with running, because there is a certain amount of balancing involves between your legs and upper body. If you are on an exercise bike, your abs don't have to work at all. Your body is being stabilized by the seat.

Conclusion: You probably just need to increase the cardio and decrease the calories if you don't have six pack abs. I know it sounds almost too simple, but believe me it will work for you.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Get a copy of his program today Visual Impact Muscle Building 

4 Steps To Creating A Workout Plan - How To Create Your Own Workout Plan

No Reason To Hire A Personal Trainer...Design Your Own Workout Plan

I am frustrated with the info given out by most personal trainers. Honestly, they seem to use a cookie cutter workout plan, which they believe will work for everyone. I think for a beginner, there is some value in having a personal trainer...I just think that once you get the basics down, you are better served to come out with your own workout program. Designing a workout plan is actually much easier than most people think.


Step number one: List your specific goals and choose a role model.

If you are looking to lose bodyfat, then you are going to want to focus a lot of your workout plan on cardio. If you are looking to gain muscle size, then it makes sense to spend a large percentage of your workout program focusing on lifting weights. I think it helps to find a role model. My personal role model is Brad Pitt in Fight Club. In that movie he is very lean and compact. I have developed my workout program in a way that maximizes fat loss, so 75% of my workout is on cardio and 25% lifting weights. This workout plan allows me to maintain a very lean look year round.

Step number two: Decide how much time you are going to devote to exercise.

In designing your workout routine, you are going to have to figure out how many days you will be able to workout. Contrary to popular opinion, I think you do need to workout 4-5 days minimum to achieve great results. Many personal trainers have their clients perform workout plans 3 days per week. The body was meant to get daily exercise. The people in the best shape I know perform at least some exercise every day. If you have 7-8 total hours to devote to a workout program, you will get better results spreading those 8 hours over 6-7 days -vs.- having three 2-hour workouts. As an example....Matthew McConaughey simply tries to work up a sweat for at least one hour every day. That is a simple technique that obviously gets great results.

Step Three: Pick exercises that are right for you.

What I typically see is the trainer taking every person through the exact same workout program, regardless of their body type. I also have head people complaining that a certain exercise hurts them. The problem is that the personal trainer simply can't get into your head and know what the exercise feels like to you. For instance, I have a spinal injury so I have to avoid any type of crunch exercise in my workout program. Only you know how a certain exercise feels to you. I use a lot of dumbbells in my workout program, since I can really feel them working my muscle. If I was a personal trainer I would probably design workout programs for my clients using dumbbell exercises. This would be a big mistake, since many people get a better workout using barbells or machines.

Step Four: Educate yourself about fitness.

My advice is to educate yourself using the Internet and then come up with your own workout program that is perfect for you. Not only will you experience greater results, you will save time and money getting to your goals. There are several great resources online which will help you create your ideal body. Finding a really good e-book will cost less than the price of one session with a personal trainer. In no time flat you can easily design a solid workout program and fine tune it over time.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Check out his programs Visual Impact Muscle Building and Visual Impact For Women 

Shoulder Workout : Become A Better Man wiTh beTter sHoulders

The shoulder is one of the most cOmPlEx joints in your body.All heard da expression “shoulders makes tHe men,” & that old maxim definitely still applies. Although big arms & a great midsection are often lauded as the hallmarks of an ideal body, the simple fact of the matter is that u spend most of ur time in clothes, & no one can see those body parts all covered up.

Not so with shoulders, A good set of wide, dense, well-developed shoulders are visible through any article of clothing. For guys, such development stretches ur T-shirts across ur upper body & makes u stand out in the boardroom even in the most

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Ciara Pictures And How women Can Get A Slim And Toned Body Like Ciara

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R&B/Pop star Ciara is not only a great singer, songwriter and performer, she is also the owner of a very fit, slim and well toned body. You must agree that almost anything Ciara wears she looks good in it. Whether it's in her videos, on the red carpet, a professional photo shot or she was snapped unaware by someone that saw her outdoors or on the beach, she is always looking great in her clothing as well as when she dresses revealing. So how does Ciara maintain such a lean and trim figure that looks so good?

Ciara works out a lot in the gym. She once said she and her personal trainer works out  for an hour five days a week. However, like lots of women who are already lean, Ciara's goal is not to lose weight. All she wants is to keep looking toned and remain in good shape. But, by looking at Ciara pictures you can see her muscles are toned, but this doesn't take away from her slim, sexy and feminine look.

Ciara works her whole body with light weight lifting workouts. In addition to squats and lunges she will do chest and shoulder presses, lateral pull downs, curls, rows and leg work.

When it comes to her diet Ciara admits that she love food too much so a highly restrictive diet is not for her. She once tried the Cayenne Pepper diet, which involves drinking a Maple Syrup style drink with extra pepper to help lose weight through severe calorie restriction. This is similar to the crash diet that Beyonce did before filming Dreamgirls.

She told OK! Magazine: “I could not get past the idea of drinking what that stuff looked like. I attempted to, but I was like, ‘I just cannot do it’ because I love food too much. It would be so hard to take away physically eating food. Drinking a liquid would not work for me.”

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Ciara stated however that she does exercise dietary control. Surely, to maintain a slender body like hers you must be careful with what you eat. But once the right foods are selected you can eat satisfactorily and maintain a slim body. According to Ciara, her diet consist of lots of water, protein, complex carbohydrates, fruits and vegetables.

So Ciara doesn't starve herself to stay slim, but she ensures that her diet is well balanced and healthy which is good for maintaining a lean body. 

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If you are a woman who want to get a slim and toned physique like Ciara then your action will depend on where you are presently in respect to fitness  and bodyweight level. If you are already lean and do not have much excess fat to lose, then you need to start a workout program that will allow you to tone those muscles to look ultra sharp. You will need to lift weights in order to achieve muscle tone but this doesn't mean that you have to grow big muscles. If  you choose Visual Impact For Women as your program and guide you'll get guidelines on how to workout to precisely firm up your muscles in specific areas without becoming too muscular. As a result, you'll achieve muscle tone with little or no muscle growth allowing you to steer clear off looking like Manlinia (this is a name I made up for overly muscular women that look masculine)

If you are overweight getting a slim and trim body is possible once you work hard towards that goal. For overweight women you can lose body fat safe and rapidly with an effective weight loss program that works with a healthy and effective method such as this  diet plan which is also not a highly restrictive diet so it's much more convenient to stick to.

However, to get that slim and toned look like Ciara you should follow up with an effective workout program that'll allow you to tighten up and tone up your body to give you the really sharp eye-catching look. All women may not be able to get as slim like Ciara, but lots of women have a beautiful and slender body that is covered with excess body fat. All they need to do is use the right diet and exercise program to shed that excess fat and reveal a beautiful lean body.

Get The Slim And Toned Look. Get Visual Impact For Women. Click Here Now 

More Of Ciara Pictures

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Muscle Soreness Should Be Avoided When You Want To Tone Your Body And Look Sexy

It is NOT In Your Best Interests To Get Sore If You Are Aiming For Muscle Tone

Many people take the wrong approach to toning their muscle. They lift high reps and push their bodies past the point of failure to tone the muscles. The problem with lifting for high reps and "going for the burn" is that it often times results in your muscles being sore the following day or two after the workout was carried out. The major problem with being sore is that it takes away your energy the following day, making it hard to return to the gym.


Muscle Tone is Not A Result of Lifting Hard for High Reps

Muscle tone occurs due to low body fat and how "efficient" your muscles are. Muscle efficiency is measured by how strong a muscle is for it's size. If two identical twins had muscles the exact same size and they were at the same level of body fat, the stronger of the two twins would have greater muscle efficiency. This twin would also demonstrate more muscle tone. A great example of muscle efficiency are gymnasts...these athletes are ripped!

Train for Strength Without Inducing Damage To The Muscle to Increase Muscle Tone

The best way to train when you want to get ripped is to try to gain strength without carrying out too many sets. If you keep your overall volume of sets low, you can gain strength without damaging the muscle. Make sure and avoid "training to failure" as well as things like "forced reps". I would recommend picking 3 exercises per body part and doing only 3 sets of 5-8 reps for each exercise.

Spend The Extra Time Doing Cardio...Ideally High Intensity Interval Training

The nice thing about training for strength is that it is a quick workout. You probably can get that part of the routine done in 30 minutes. I would recommend that you do cardio for at least that long. Don't do cardio as an afterthought, it is actually more important than lifting. The best form of cardio is High Intensity Interval Training. This is by far the best way to lose the maximum amount of fat.

So to Sum it Up...No Need To Get Sore to Get a Toned Body

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Check out his programs today Visual Impact Muscle Building and Visual Impact For Women

 Check Out Visual Impact Muscle Building For Gaining Impressive  Muscle Building Results. Click here to learn more.

Bulking Up Gives You More Body Fat

Bulking up refers to the common workout practice of gaining muscle fast by adding large amounts of extra calories into your diet. Some people believe that you can gain more muscle mass quickly if you have extra calories lying around in your body. The problem with this is, you may gain muscle mass true, but the bulking up ends up making you gain noticeable amounts of fat as well. Despite being a practice often used by bodybuilders, bulking up is not a good idea.

Fat Cells Are Not Your Friends

Although you can shrink fat cells, once you have them in your body they are with you forever. This is one of the really bad things about them. You just can't lose them, no matter how hard you try. It is extremely frustrating. Now, there is an upside-you can get lean. You just have to be very careful because it's easier to gain weight back if you have a large number of fat cells lurking around.

The Challenge to Stay Lean

Someone who is very obese can have up to three times the actual number of fat cells compared to someone who has been thin for all of their life. An obese person has to work much harder to maintain a smaller size, because of the fat cells that they already have. Fighting the fat cells either has to be a way of life or they will just keep storing that excess body fat. Someone without excess body fat can usually stay that way with much less effort.

Keep the Fat Away From the Start

The main reason that "bulking up" is a bad idea is that people are intentionally increasing their fat cells, often doing so rather quickly. Once they "bulk up," they are at risk for gaining weight again, even if they do become lean. Many times you'll see bodybuilders gaining 40-50 pounds after a competition, just because they have those fat cells waiting to be filled again! Staying lean and gaining muscle over time is a slower process, but maintaining it over the long haul is much easier to do.

Keep Working at Staying Lean

If you have been overweight in the past, you may have a harder time staying lean, but it is definitely not impossible! You can make it easier to stay lean by following my recommendations, especially doing "cardio workouts on an empty stomach." This strategy alone will make a huge difference, especially for anyone who's previously been overweight. It's important to keep those fat cells from expanding again. Put in the effort, and you will see the results!

Staying Lean in the First Place is Easiest!

Avoiding gaining the excess fat in the first place is the best way to stay lean. Keeping yourself in a healthy range is not difficult with regular workouts and using strategies to stay lean. Try your best to stay on top of the process, and you won't find yourself in the frustrating position of trying to lose excess body fat. It's much easier that way!

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Get a copy of his program today Visual Impact Muscle Building 

Visual Impact Muscle Building Will Teach You The Best Strategy To Gain Muscle Without Fat. Click here to learn more.

FOTD: A New Year Giveaway, Best Friends & Dominos Pizza

It's a new year and hopefully a new start. I know everyone makes resolutions at this time of year but after a very bad month I'm in need of a change. I've been wanting to get this post up for ages but I've have technical problems, family problems, guy problems, work problems. It all went a bit wrong in December if I'm honest. Here's to a fresh start and a year full of blogging, video making, laughs and happiness. 

Just a quick outfit for you. Sorry my bras showing in the OOTD, was just the flash I promise. This coat is from New Look and its definitely a love it or absolutely HATE IT kind of piece. Personally I love it, its so warm and snug and I don't care what anyone thinks, because I'm going to keep wearing it. In case you were wondering the apple pendant is from accessorize. 

This is me and one of my best friends Keara on a night out at Christmas. I'm loving wearing my hair curly at the moment and I've actually got a bit of fake tan on in this picture, so I don't look so hideously white. 

She came round for a girly sleepover about a month ago and it was so much fun. We put on face masks, watched chick flicks and stuffed our face with dominos. We had one of the meal deal pizza offers and it was amazing. Dominos is the kind of food that, even when I'm full I keep eating because it tastes so good! In fact I'm really hungry as I write this and am meant to be starting a January Diet! P.S Sorry about the stock photo, my pizza pictures got deleted off my computer then my phone got nicked :S 

Lastly I just wanted to say hope you all had a wonderful Christmas, and Happy & Safe New Years. Just to spread the Christmas joy I thought I'd do a quick giveaway of the Barry M Vivid Purple Nail Polish. All you have to do is leave a comment on this post and live in the UK. Simples.