BIPASHA BASU WORKOUTS AND DIET

 BIPASHA BASU WORKOUTS AND DIET

 

WHAT YOU NEED TO KNOW

• BIPASHA BASU'S WORKOUTS ROUTINES

• BIPASHA BASU'S DIETING PLANS

• BIPASHA BASU'S FITNESS SECRETS

  
  

  
  

  
  

  “I did not follow a different diet or workout regime to look perfect in the bikini

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21 Days to a Vacation Body - Look Awesome on the Beach

What is the Ideal Vacation Body?

If you look better in minimal clothes than you do covered up, you have achieved a great vacation body. This look is attained by minimal body fat. A lot of people look great with their clothes on, but much less impressive in swim wear. It is possible to have a lot of muscle and fill out a shirt well, but if you can't see your abs then you won't look your best in swim wear.


Attaining a Vacation Body will Make Your Face More Attractive as Well

A really nice benefit of lowering your body fat percentage is that it gives you a leaner square-jawed face as well. One of the reasons GQ models and Abercrombie Models get down to low body fat is to make their face more appealing. With women it emphasizes their cheek bones and gives them a model look. If you drop off 10-15 pounds of body fat in your quest to attain a vacation body, your face will definitely become more attractive.

The Simple 21 Day Program to a Vacation Body

Don't let the simplicity here fool you...this program works. Here it is in a nutshell.

1) Perform at Least 1 Hour of Cardio Each Day for the 21 Days Before Your Vacation

2) Make Sure That At Least 20 Minutes of This Cardio is Intense

3) Don't Eat Any Calories at All for 4 hours Before or 1 Hour After Your Cardio Workout

4) Figure Out The Ideal Weight Your Are Shooting For and Multiply it by 8. This Number is the  Maximum Amount of Calories You Will Consume Each Day.

5) Grab a Cup of Plain Black Coffee if You Want Extra Energy for Your Workout

6) Hit the Weights as Much or as Little as You Like for These 21 Days

 Lifting Weights is Secondary to Cardio When You Are Striving for a Vacation Body

Since your focus is losing body fat, you really don't need to obsess over lifting weights hard during this time. If you have the energy to hit the weights hard, then go for it. If the low calories and cardio are wearing you out, then skip the lifting. Muscle tone is mainly a function of low body fat percentage. You will see very good muscle definition all over your body if you get your body fat low enough.

It Isn't Easy to Get a Vacation Body, But it Is Simple!

I bet less than 1% of the population have ever worked out for at least an hour a day for 21 days in a row. The way I look at it is this...if you want to look better than 99% of the people out there then you will have to outwork 99% of the people. If you accomplish this 21 day stretch, I guarantee that you will be pumped about the results. You will also gain the confidence that comes with knowing that you are more self-disciplined than 99% of the population.

Just 21 Days to a Vacation Body...Time to Get To It!

About the Author:

Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean "sleek model look". For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil. Click to check out his programs Visual Impact Muscle Building and Visual Impact For Women.

How To Train For Muscle Tone Instead of Muscle Mass

The key to gaining muscle mass is a sufficiently high volume of lifts to cause some degree of damage to your muscle tissues. Following the damaging of the muscle tissues it's essential that you rest the muscle long enough for a fully good recuperation. Ideally, whenever the muscle is recovered, it will become of a slightly bigger size. Eventually, over time this will build a larger muscle. The key to achieving muscle tone is to do less volume of sets, but make your work outs more frequent.

How Many Sets Do You Need to Do For Muscle Tone?

Don't forget, for muscle tone your aim should be to avoid damaging the muscles. Should you become sore the next day, back off a bit the next time that you work those same muscles. I always do 3-4 sets of anywhere between 3-10 reps for muscle tone. I choose 2 exercises per body part.

How Many Reps in Each Set?

Not much individuals understand the effectiveness of low reps for achieving muscle tone. Low reps result in harder contractions and over time, your muscle will show better tone. Feel free to include medium to high reps, but make sure you do not neglect heavier low rep training as well. Becoming stronger while your body fat is at a low level is a terrific way to look ripped!

Make Sure and Work the Muscles Often When Going for Tone!

This tip is overlooked but will quickly accelerate your ability to increase tone in a worked muscle. Muscle tone is essentially a muscle contracting partially in a relaxed state, hence your muscles are contacting a little by themselves even when you are completely relaxed. The right way to boost this is to contract the muscles hard by working out on a frequent basis. For another time, you need to avoid causing damage to the muscle, otherwise you will over-train the muscle if you work it soon. An additional problem with working a damaged muscle is the fact that it would not contract as hard, therefore the workout will have less toning benefits.

Do NOT Train to Failure or Use Forced Reps When Going for Muscle Tone

If you do a set to failure you are essentially "training your muscle to fail". This will cause a large amount of damage, which is great for when you're aiming to build muscle mass but not good for achieving muscle tone. Training for muscle tone is similar to training for gaining strength. Elite power-lifters rarely train to failure for the reason stated above. The problem is that your muscle will not contract as hard the following set. You want hard contractions when going for tone, so don't train to failure and don't even think of doing forced reps.

Here is Common Mass Building Split Routine

The "3 day split" is a common routine for muscle mass because it works well. A 3 day split simply means that all the muscles in your body are worked in 3 different workouts. So what a lot of people do is work chest, shoulders, and triceps on one day, back and biceps on another day, and legs and abs on the third day. The great thing here is that since you are working only a few body parts in each workout, you can focus on blitzing each muscle group. You can really do a high volume of lifts for each muscle group which is the key to mass.

The 2 Day Split Muscle Tone Workout Routine

Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don't need much recovery time when you don't damage the muscles.

Note: So you should have a good idea on how to setup a great workout routine. Remember, if you are going for tone, keep the volume of lifting low and work each muscle frequently. Since your time in the weight room should be brief, spend the extra time hitting cardio hard to burn off all that excess body fat to reveal your toned muscles.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". 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 and Visual Impact For Women 

RANDY ORTON WORKOUTS AND DIET

RANDY ORTON'S WORKOUTS AND DIET
 

WHAT YOU NEED TO KNOW

• Randy Orton's workouts routines
• Randy Orton's  bodybuilding secrets
• Randy Orton's diet and nutrition

''Randy Orton is a third generation WWE wrestler. Born Randal Keith Orton in 1980, Randy has risen all the way to the top as one of the WWE's stars, becoming the youngest World Heavyweight Champion in WWE history. Standing 6'4" tall and weighing 245lbs, Randy maintains a lean, athletic look with visible six pack abs rather than looking like a mammoth beast''. 

 Workouts Routine
 

 

• Day 1: Legs

1. Superset Thigh Extensions w/ Leg Curls: 4 sets of 12-20 repetitions
2. Box Squats: 5 sets of 12 repetitions
3. Straight Leg Deadlifts: 4 sets of 10 repetitions
4. Calf Raises: 10 sets of 8-15 repetitions

•  Day 2: Chest

1. Incline Barbell Bench Press: 3 sets of 20 repetitions
2. Incline DB Bench Press: 5 sets of 6 repetitions
3. Flat Bench Press: 4 sets of 8-12 repetitions
4. Cable Crossovers: 3 sets of 15 repetitions
5. Pushups: 10 sets of 10 every other week

• Day 3: Back

1. Pulldowns: 3 sets of 20 repetitions
2. Seated Cable Rows: 3 sets of 12 repetitions
3. T-Bar Rows: 3 sets of 10 repetitions
4. Bent Over Rows: 3 sets of 20 repetitions
5. Lower Back Ext: 3 sets of 15 repetitions
6. Pullups: 1 set to failure

• Day 4: Shoulders

1. Side Laterals: 3 sets of 15 repetitions
2. Front Laterals: 3 sets of 15 repetitions
3. Rear Laterals: 3 sets of 15 repetitions
4. Arnold Presses: 4 sets of 8-12 repetitions
5. Upright Rows: 3 sets of 8-12 repetitions

• Day 5: Triceps, Biceps

1. Pushdowns: 3 sets of 20 repetitions
2. French Curls: 3 sets of 8-12 repetitions
3. Overhead Triceps Ext: 3 sets of 8-12 repetitions
4. Closed Grip Pushdowns: 3 sets of 15 repetitions
5. Alternating DB Curls: 3 sets of 10 repetitions
6. Alternating DB Hammer Curls: 3 sets of 8 repetitions
7. Barbell Curls: 3 sets of 8 repetitions
8. Cable Curls: 3 sets of 8 repetitions

Diet and Nutrition

 

Orton's workouts routine is only half the battle His diet and nutrition are also very important.Most other plans you may have seen or even tried. Randy’s diet is clever in the way it organizes different food groups to improve how your body metabolizes your food. He generally eats a high protein, low carb diet. He maintains 250 grams of protein each day and gets over half of this protein from protein shakes and other legal supplements. His natural occurring protein comes from meat, milk, chees and eggs. Believe it or not he likes sushi also. Randy avoids processed carbohydrates opting for naturally occuring carbohydrates.   This just a brief overview of Randy's workout and diet programs. If you want a body like Randy’s do your research, commit yourself to the plan and start working.

  

SAIF ALI KHAN WORKOUTS AND DIET

 SAIF ALI KHAN WORKOUTS ROUTINES AND DIET

 

WHAT YOU NEED TO KNOW

• SAIF ALI KHAN BODYBUILDING SECRETS

• SAIF's WORKOUTS ROUTINES

• SAIF'S DIETING ROUTINES

•  Workout routines:

Apart from having a well balanced diet, his exercises to maintain his physique. Saif's trainer is Satyajit Chaurasia, the person behind Aamir Khan's Ghajini look. Saif always warms up before starting the workout regimen. Stretching, kickboxing, punching, shadow training are few exercises he does to maintain the shape of well toned arms and abs. His workout routine also includes powerful yoga to stay mentally and physically fit. He also does cardio exercises and weight-lifting to tone his muscles. Saif Ali Khan works out everyday for 2 hours to stay fit and active.

•  Dieting secrets:

Even after being a non-vegetarian, Saif follows a vegan diet to flush out toxins from the body. Vegetables also improves digestion and are nutritious. His diet has 45% carbohydrates, 30% proteins and 15% fats. Saif's balanced vegan diet includes food which energizes and boost up muscles and body. Dieting doesn't mean starving so, Saif has breakfast, afternoon snack, lunch, evening snack and dinner properly.

• SAIF IS GOING LEAN FOR AGENT VINOD

Saif Ali Khan is toning up for Agent Vinod, directed by Imtiaz Ali. The actor will be seen with an eight-pack and is undergoing vigorous training at his residence with personal trainer Satyajit Chaurasia.

Saif will be doing action scenes for the film and therefore needs to shed around eight kilos and get a lean, muscular build.

• MAKE YOUR FITNESS FOR PERSONAL STYLE

1.Stretch right: 

 Nothing beats stretching before bed. This will sustain the flexibility earned from your pre- and post-workout stretches and will release all the tension built up from your busy day. Create a nightly habit of stretching your hamstrings, followed by your back and shoulders.

2.Update your training: Try to incorporate a new move into your workout each month. Try the hack squat: Place a bar on a squat rack at hip level. Stand with your back to the bar and grab with an overhand grip. Hold the bar at arm’s length behind you. Bend your hips and 

knees to lower your body until your thighs are parallel to the floor. Push back to the start. Do six reps.

3.Time your meals: A combo of protein and carbs is the best after-workout food you can feed your tired muscles. If you’re trying to pack on muscle, have a 1:2 ratio of protein to carbs diet within 10 minutes of finishing your workout. And if you’re trying to lose weight, have a preworkout protein bar, then eat a light meal within an hour of finishing your workout.

Saif’s Fitness Mantras

• Monitor your diet. It should have high energy content and low fat content.
• Always start with a warm-up before working out.
• Train under proper supervision.
• Take adequate rest during the workout.

LEGS WORKOUTS AND EXERCISES

LEGS WORKOUTS AND EXERCISES

WHAT YOU NEED TO KNOW

• LEGS WORKOUTS ROUTINES
• GYM WORKOUTS FOR TONING LEGS
• WORKOUTS FOR LEGS
• EXERCISES FOR LEGS

Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that you can lift heavier weights during your leg workouts than with other routines. Not only that, but you'll often find that you can make bigger and quicker gains with your leg workouts. For

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SHAHID KAPOOR'S WORKOUTS AND DIET

shahid kapoor's workouts and diet

WHAT YOU NEED TO KNOW

• SHAHID KAPOOR'S WORKOUTS ROUTINES
• SHAHID KAPOOR'S LIFESTYLE
• SHAHID KAPOOR'S BODYbuilding SECRETS

I surely make it a point to exercise on the treadmill at least 15 minutes daily. I also try and workout one part of the body each day and if I am lucky enough to have time, I workout two parts, SHAHID says.

• Exercise:

 Seems obvious, but to achieve a chiseled body like Shahid kapoor, you need to be extremely regular at the gym. And each workout has to be a challenging workout. At Shahid Kapoor’s level of fitness, making a challenging workout is even tougher. He needs to make sure that he grows or maintains his current muscle while keeping his body fat minimum. A fine balance between cardiovascular exercise and weight training is needed to get that chiseled body.

• Nutrition:

 Besides, challenging and regular workouts, its important to be on an extremely calculated nutrition plan; Calculated to ensure the right combination of protein, carbohydrates, and fats. Along with the right combination, timing of nutrition is extremely important. Ensuring you get the right breakfast, pre workout snack, post workout snack, and meals through the day.

• Supplements:

 It doesn’t seem obvious to most people, but you definitely need some supplements to get that muscled, and have such low body fat content. Creatine is a very common supplement that most muscular guys take. Read all about creatine monohydrate. Besides creatine, Shahid kapoor happens to be a vegetarian, so he must take whey protein supplements, to ensure he gets enough protein in his diet.

Shahid has candidly admitted that he finds it difficult to maintain his physique while on a vegetarian diet. But that the same time, he is more than willing to walk that extra distance because of his hate for meat. “My body doesn’t get animal protein so I have to make up for the loss of it,” he admits. He further adds, “Maintaining a six-pack is damn difficult. You need a lot of motivation and a lot of dedication for it. But thank God, I have plenty of it.”

Shahid’s online fitness video, which features his trainer Abbas Ali became a rage among his fans and other fitness freaks. The seven part video elaborates how Shahid maintains his fitness levels despite being on a vegetarian diet. So if you are worried about your vegetariandiet and still dreaming to have six-pack abs, here’s your way out,” he adds.

Shahid considers Salman Khan  and Deepika Padukone to be the most fit male and female actor respectively in Bollywood.

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