This is the sixth post in this series on Summer Preparation. Read previous parts at part I, part II, part III, part IV and part V.

Yep, that’s it i done my job, about program you have all major exercise for great body. My part is done, now the rest is on you don’t be lazy. I didn’t post any exercise for legs. i will do that tomorrow. Now everyone is different, not all programs are the same for everybody that’s normal, if you need any help with making your exercise and nutrition program feel free to contact me or leave a blog comment. Tomorrow I’m going to publish a leg exercise and that’s it, then I’m going on diets. When i started this blog my idea was to help people in their plans and programs, because 90% of people copy others people programs and exercise.

This simply ain’t working. Every person is unique , and it require a unique program. So please don’t make that mistake of coping. If you don’t know who can make you a professional program ask in local gym or contact me/write a comment. And form now on you can read Fitness/Bodybuilding news on this blog.

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This is the fourth post in this series on Summer Preparation. Read previous parts at part I, part II, part III, part V and part VI.

Chests Exercise :

• Bench press with dumbbell
• Dumbbell press on incline press
• Fly with cable

Bench press with dumbbell

Beginning position :

Sit on the border of the bench with hands on knees. Lay on back and both weights lift in position that is wider of shoulders. Feet’s are on the ground, back are on bench, stomach is thence. Don’t lift your shoulders from bench.

Exercise :

Lift your arms in way that you form a triangle. Arms are touching in middle of the body. Same way lower your arms until upper arm are not parallel with ground.

Make 4-5 series, start with middle weights, 10-15 repeats. Each series increase weights. On top no resting . Rhythm 3-0-2.

Dumbbell press on incline press

Beginning Position :

For expansion top part of chest, put your bench under angle of 25-30 degree. It’s the biggest effect. Put your feet on the ground and don’t move them. Back must be flat, no moving, stomach is tensed.

Exercise :

Lift your weights so you form a triangle. Arms are touching on the middle of the body. Lower your weights a little slower than you lift them.

Try to make 3 do 4 series. Pick heavy weights, but not that heavy that you could not make 15 repeats in first series. In other series make about 10 repeats.

Rhythm 3-0-2 (3 sek for lowering weight, no rest, 2 seconds lifting weight)! Between series take a break minute or two.

Fly with cable

Beginning position :

For this exercise you should lean in one constrain position. Remain in this position, feet’s should be wide same as shoulders so you could have stabile position. Back and stomach should be tense. Palms are turned to the ground.

Vježba :

Again try to make a motion in form of triangle. From shoulders, arms should be lowering to the ground. Don’t cross the cables because that reduce effect on chests, joust simply closer your palms. Raise your arms until cables are in shoulder height. Maximum concentration.

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It’s Sunday again,  sleep sleep and sleep. I don’t know about you but Sunday is my day of i don’t do anything except laying around and sleeping. Rest from hard week. I was watching 10.000 BC, hmm not my kind of move. Any way tomorrow I’m continuing summer edition program-body for sin. So come back tomorrow for new advice and exercise.

P.S. Sorry for short post, it’s Sunday

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1. Write down your weight loss goals.Make certain that the goal is realistic. Break down the long terms goals to the monthly or weakly goals. It’s important to put these goals on paper, and write them down and put them where you will be able too see them each day.

2. Every time you accomplish your goal, reward yourself with something.For best results, ta that honor shouldn’t be any kind of food. Award your healthier life style with 30-minute massage, a new clothe that you can now fit in–any thing that favors you and your success without sabotage.

3. Drink large amounts of water.Stay hydrated drinking 30 ml pure(filtrated mineral) wateron every half kilograms of your body weight. That means, if you weight 68 kg, you should drink 2,25 liter of water every day– that is between 9 i 10 glases of 2,5 dcl. It’s important to say that you don’t drink a large quantities, because with that you are damaging kidneys and harming them.

Drink a glass of water right after waking up. And, during day, every time when you feeling that your energy is falling down, drink one more glass. Pure filtrated mineral water can really help you feel better.

4. Eat nutritious breakfast.Start a day with healthy meal, and eat any kind of protein. For maximum of energy and concentration, eat carbohydrate, example. oat meal or black for proteins eat cow milk, yogurt.

5. Become motivated for every day exercising. Your every day exercise program does not to be hard. Only you need to be focused and diligent.

6. Eat becouse of health. Think about food as ”how much you pay that much you get”. Start buying quality food.

7. Ate because of energy. Your body starting to lose energy. Start thinking about food as a fuel. Buy healthier food. Imagine that your body is a car-well you will nut put an airplane fuel in your car, same thing with your body.

8. Stop eating after dinner. Try to make your last meal in 7 o clock

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Yes exercising helps your brain. How? Well when you exercising you create a new cells in your brain-according to-neurologist Dr. Scott Small from medical university Columbia in New York. Dr. Fred Gauge, from Salk institute in California discovered this on mouses. Yes in part of brain called ekvivalentu gyrus (yea like you now you know where is it), anyway then they wanted to discover is it working on humans, and they discovered that exercising is stimulating ekvivalentu gyrus part of brain(it’s connected with memory and loss of memory). They select 11 people and start giving them aerobic exercise, and with magnetic resonance imaging they saw an increased blood flow(more blood in brain means more oxygen and that means you have more neurons), so thy have more neurons and increased capability of memorising and faster brain working.So here you go one more reason to exercise.

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Muscles of core are one of most important muscles. Core muscles are the center of our body. For those who don’t know what is core muscle it’s ABS.

So as you can See on the picture on left there are 3 groups of core muscle or three stomach wall. Any way these muscle are connected with those muscle on the back, this means when you exercising  your back you exercising your abs.

Did you ever work on your shoulders or chest and come to certain weight and simply you couldn’t lift any more? Well it’s because of your ABS-they are too weak. And did you know that whey you working on your chest you can hurt lower part of your back? Yep and all that because your ABS are weak. I already post some exercise for Core you can find them here, but simply exercising is not enough if you have fat, you need to change the eating habits. I have created a eating program that you can find here.

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I have noticed that may people are starting to be oopses as the summer is approaching.They are going on diets, starting to go to gym. I can’t believe how many people was today in gym. Vanity really bad characteristic. But that’s what people are. And another interesting thing-since i am working there at the time, a group of people came to ask me: how could they easel lose weight or they don’t want to feel pain but they want muscle. I simply stand there i was out of words. Any way i did give them a couple exercise, simply so they could shut up, i took a few of them a start coaching them. For now they look promising.

I hope that you are not like those guys-exercising only for summer. You should exercise for your health and of course your look. But when you exercising drink a lot of water and CHANGE nutrition these things are same important as exercising, i will keep repeating these things over and over. And rest, muscles grove only when you rest, feed them then rest them. If you start now exercising you have plenty of time to make your body hot as hell. 

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Back exercise :

• Wide Knuckle
• One-Hand Feat In Folding
• Rowing

Wide Knuckle

Begging Position :

First stand straight with hands side ward so they can be parallel with body. In other position mark letter T. Upper arm stay in position, lift your forearm at 90 degree up. This is basic position when performing this exercise.

Exercise :

Lift your body to the rod, all the way until your chin is not above the rod. When you lifting focus on moving the rod to your chest bone. On top when your back muscle are “shrivel”, start easily returning to beginning position.

Try to work 3-4 series and follow the rhythm 3-0-2 ( 2 for body lifting, without rest, 3 seconds for dropping). Between series take a break of 2 minutes. 

One-Hand Feat In Folding

Begging Position :

Feet’s are together, lean forward and backup body weight with your arms.

Exercise :

On beginning, lift your weight as high you can. Your arm must stay on the body. After you lift the weight, slowly get back in beginning position-do not push weight away from body!

Follow rhythm 2-0-2. Make approximately 12-15 repeats for every side. Between series take a break for 1-2 minute. After you make12-15 repeats, increase weight!

Rowing

Begging Position :

Sit on rowing machine, bend your knees a little, head and back must be in UPRIGHT position!

Exercise :

Recess easily arm toward yourself, toward belly, hold it little and easley return arm in beginning position. Only arms are moving, and back stay in regular, upright position during entire workout.

Work 3-4 series of 10-15 repeats and rest for 1-2 minutes between series.

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Ok, kitchen is your another gym. If you want your muscle grove you must feed them, but not with some junk food, hamburgers, cheeseburgers and that kind of c**p. Let’s take this example, you buy a new car and you put some low quality gas when you know that he is hurting the engine, well the same thing is with your body. Think about it. If you want lose or gain weight ate 3-4 times a day, but in smaller portions. I already post my nutrition suggestion, you can read (and hoping apply it) it here.

If you seriously want to archive your goal you need to change eating habits. Also there are few additives to nutrition. Better additives than diet. No diet will help you in long therms-remember that, it’s for your own good. Starving your organism will not help. And about those additives there are numerous of theme but the best is Whey protein shake. In later post i will tell you everything about them. Which one to chose, how to chose etc…

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