My 12-Week Program To Transform Your Body takes dedication, drive, and consistency. If you haven't taken the challenge, it's time to leave the locker room and step into the gym. Commit to my program and I'll help you radically transform your life in only 12 weeks.  and I'll help you every step (and rep) of the way.

Don't take my word for it. Take the words of those who've done it. See the Before and After pics of people I've helped transform. Check out the best; get inspired to be the best. When you're ready to
begin, I'll be here. You're next


   :DANIEL CLAASSEN
















I just completed the 12-week transformation contest and  I have never worked this hard, I get to the point of wanting to puke! Haha! I definitely know what muscle failure training means now! I love this program!

Kaged Muscle: "Wow! Is this the same person?! Great work and congrats on your inspiring transformation!"

:RICK NAVARRO

Exercise machines are simple — too simple, in fact. According to metabolic training expert BJ Gaddour, C.S.C.S. owner of StreamFIT.com, “They’ve been dumbed down to the point that they just don’t do your body much good.” Besides parking you on your butt, most machines isolate a single muscle, meaning you’ll burn fewer calories and gain less muscle mass rep for rep.

Most importantly (at least as far as medical bills are concerned), exercise machines can lead to injury. Even with their adjustable seats and pegs, finding the proper position can be close to impossible — and even then the movements just aren’t natural. “Free weights and bodyweight exercises allow your body to move in a natural range of motion,” Gaddour says. “When you fix it, it results in a limited and improper movement pattern that can be dangerous.”

Here, Gaddour shares five exercise machines you should swear off — and all-star alternatives that will give you better, faster fitness gains.

1. The Machine: Lying Leg Press 

Your legs are strong (after all, they carry your body around all day), so if you lie down with your legs above your head for a leg press, you have to load more than the equivalent of your bodyweight onto the machine to achieve significant resistance, Gaddour says. Problem is, all that weight goes straight to your lower back, which flexes under the pressure. The risk? A herniated disk. Plus, the move doesn’t even work any of the stabilization muscles in the hips, glutes, shoulders, or lower back. The result: All pain and barely any gain.

Try This Instead: Goblet Squats

Apart from working just about your entire lower body in a single move, this squat variation involves holding a dumbbell or kettlebell in front of your chest to keep your form in check and the weight off of your lower back. Sometimes, a lighter load delivers a better burn.

2. The Machine: Seated Leg Extension

Since the weight is placed so close to your ankles, the machine puts undue torque on the knee joint, which can wear down cartilage and cause knee pain, Gaddour says. Plus, the common gym contraption is built around a motion that has little real-life benefit.

Try This Instead: Step Ups

Besides working your quads far better than any machine, step ups also train your glutes, hamstrings, and calves. By calling up more muscles, your knees are actually strengthened, not worn down.

3. The Machine: Seated Chest Press

While sitting is less than useful, the bigger problem here is that the machine can cause lopsided muscles. How? If one arm is weaker, the stronger one can end up doing all the work — and getting all the benefit, Gaddour says. To make sure both sides of your chest are strengthened equally, you need to load them separately.

Try This Instead: Pushups

An oldie but a goodie, pushups equally engage both sides of your chest. If it didn’t, you’d fall right over onto your side. What’s more, they tap your core for support and balance. After all, hot bodies aren’t built on chests alone.

4. The Machine: Hip Abductor/Adductor

If it looks ridiculous, it probably is, Gaddour says. And squeezing your thighs together — or pushing them apart — over and over definitely counts. Besides actually working very few muscles, it also strains the spine and can make the IT band so tight it pulls your knee cap out of place — not a good look for anybody.

Try This Instead: Single-Leg Squat

When you’re not in the gym, your inner and outer thighs largely work to maintain stability. So they should do the same thing when you’re in the gym, right? Single leg exercises — like the single-leg bodyweight squat — require those muscles to brace your body and keep you upright, all while putting your quads, glutes, and hamstrings to good use.

5. The Machine: Loaded Standing Calf Raise

While the idea here is to lift weight with your calves, the machine’s setup — specifically the shoulder pads — means that all the weight presses down on your spine before it ever reaches your legs. If it doesn’t turn you into a hunchback, it’ll at least cause you some back pain.

Do you want to know 5 exercises which will really improve your shoulder appearance and strength? These exercises are top quality but they should not obviously be carried out whilst neglecting the rest of your body. Ok, so in terms of the best shoulder workout, here it is:

1. SEATED DUMBBELL SHOULDER PRESS

How do you do it?

Sit on a chair at home or an upright bench at the gym. Lift 2 dumbbells and pull them to your shoulders. Keep your feet shoulder width apart. With your elbows directly beneath the dumbbells, raise them upwards until straight above your head, then lower the dumbbells to the starting position.

2. SEATED BARBELL SHOULDER PRESS

How do you do it?

Sit on an upright bench. Grab the barbell with a wider than shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell down to the front of your shoulders, then press it back to starting position. You can also do this exercise by lowering the barbell to the back of the head. It's really personal preference.

3. BARBELL UPRIGHT ROW

How do you do it?

Stand holding a barbell with a shoulder width grip. Make sure you keep your elbows above your hands at all times. Pull the bar up from the starting position until your elbows are shoulder height. Hold this position for a second then lower to the starting position.

4. DUMBBELL SIDE LATERAL RAISES

How do you do it?

Get 2 dumbbells. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Using your deltoids, raise the dumbbells out to the sides and upwards until they are just above shoulder level. Hold this position for a second to maximize contraction in the deltoids. Lower the dumbbells back to the starting position. Then repeat.

5. BENT OVER LATERAL RAISES

How do you do it?

Lift 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep your knees bent to prevent hurting your lower back. Hold the dumbbells at arms length in front of your. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. As with previous exercises, hold this position briefly to maximize the peak contraction in the rear deltoids and then lower the dumbbells back to the starting position.

Thank you !

Here are a few easy six pack exercises that you can do from the comfort of your own home. Six pack exercises don't have to be complicated or require machines that cost hundreds of dollars. I find that the basic exercises the best ones. All you have to do is stick to them and keep your body fat low enough for those abs to show. So here are few simple six pack exercises that you can start with today.

Crunch:

 Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Using your abs, lift your head and upper torso. Keep your lower back on the floor. Once your shoulder blades are a couple of inches off the floor, pause and slowly return to the starting position. Repeat.

Clam

: Another one of my favourite easy six pack exercises. Lie on your back and bend your knees and hips at right angles. Place your hands behind your head. Slowly lift your head and shoulders off the floor (like a crunch) but at the same time crunch your knees up towards your chest.

Reverse Curl:

 Lie flat on the ground have your hands either straight down your side or above your head. Bend your legs at the knees at a 90 degree angle so that your knees are over your hips. Now bring your knees to your chest by using your stomach muscles. Hold and return to the starting position. Repeat. Easy six pack exercises just don't get simpler and quicker to do than this.

These are very quick and easy six pack exercises that can be done in just 10 minutes workouts. Try and do these 2-3 times a week and make sure you stick to it. As I mentioned before you also need to consider your body fat level. Men generally need it at around 10% while women need it at around 15% in order for their abs to show.

I cannot emphasize the importance of implementing these easy six pack exercises into a daily cardio and healthy eating regimen. If you can do this you could have a six pack in as soon as a month (depending on your starting condition). Stay motivated and remember that the reason that most people don't have a six pack is that they aren't willing to go through what you are! Just remember that even though it takes work, if you do it right, you won't hate it.

The complete biography of Arnold Schwarzenegger. This great bodybuilder has done much to promote this sport, through his great career in film.

There is no need to present this personality that marked the 80s and early 90s with his many films, they were action, futuristic or comic (although they do not really have dazzled by their quality).

 It is not necessary to recall that he was the best and most beautiful bodybuilder of his era and, for many, of all eras. No need to remind you that already was twice elected governor of California, a place he also not particularly shines and where it is sermon "Governator".

He was for 20 years the athlete to win the most often raised more competitions bodybuilding: Mr Olympia. And although it has since been surpassed by Ronnie Coleman, it remains the largest bodybuilder of all time!

 It is also one of the last representatives of an era that many bodybuilding practitioners regret: a time when the physical was still beautiful, and or competitions were not only a race which would be the largest possible. At that time, the bodybuilder had still look human and yet had the opportunity to have a flat stomach, but he has distorted by doping excessive!

Since the late 90s, muscular heroes, like it or Sylvester Stallone gave way to flatter actors less impressive!

 But already know all that, but so far, you know its history? This is what we will detail you in the pages below, the entire life of the "Austrian Oak", another of Arnold nicknames

. From his childhood in Thai in Austria, through its competitions bodybuilding, his films and Governor warrants, Arnold Schwarzenegger will have no more secrets for you.

Tags :
Arnold Schwarzenegger Biography
Arnold Schwarzenegger Biography

Snacks before and after training

What you eat before and after training is essential to help you achieve your goals. You've probably heard or read somewhere: abs are not the result of a good workout, but also a good command of the kitchen. You can give all the weight, if you are not eating properly, your goals will be in vain. So choose your foods based on the type of workout you do (are promoting foods rich in protein to support a work force or combine your protein with low GI carbohydrates to give you the strength to make an intense workout ). Be sure to consume at the right time to make sure your body can work at its maximum level. Carbohydrates are metabolized quickly (about 30 minutes), while the proteins can take up to two hours to be completely metabolized.

Five protein snacks :

1-Mixed nuts: ideal as handy to make also vegetable proteins and essential fatty acids. Do not take more than a handful of nuts. They are also rich in fiber, zinc, magnesium, vitamin E and B6.

2-Eggs: simple and quick to prepare, they have a very high protein concentration. Including eggs contain eight essential amino acids necessary for effective muscle recovery

 .

3-Protein Bars: this seems obvious, but all the protein bars are not the same. Some of them you will find in the shelves are packed with as much sugar as you can find in a milk chocolate bar. Choose a protein bar that uses the most natural ingredients possible and check its sugar content.

4-Lawyers: avocado proteins are easily absorbed by the body. They are also full of monounsaturated fats, folic acid and vitamin C, E and K.

5Chicken: it contains more protein and less fat than red meat. Choose the most natural form to maximize the content of vitamins and minerals (avoid fast food nuggets for example), and choose the leanest cuts.

Five snacks rich in carbohydrates

1-Bananas: rich in potassium, extremely convenient, cheap and full of carbohydrates to provide energy; Bananas are one of the favorite snacks fanatics cardiovascular workouts.

2-Oats: delicious and easy to digest before or after a workout. The soluble fiber in oatmeal can also help reduce cholesterol. Add some berries to add some antioxidants and mix to a soft white cheese for protein.

3-Sweet potatoes: They are a great source of carbohydrates and are also full of vitamins and minerals. Cook steamed and eat them in salads or try to add them to your smoothies.

4-Green vegetables: think broccoli, green beans, kale, lettuce, etc. Eating fibrous carbohydrates helps you regulate your appetite, slow the release of other nutrients and increase protein absorption. They also cleanse your digestive system and increase your metabolism because your body has to work harder during digestion.

5-Quinoa: This is a super food rich in complex carbohydrates and low GI. It has an advantage over rice or potatoes because of its high protein content. Quinoa therefore provide you energy to support your training, but also amino acids that your body needs to repair and recover.

Thank you !

The rabel  Trainer is designed to help you discover your fitness personality, overcome common hurdles, and get fit for life. Reset, rebuild, and rewire. 

Your brain is the circuit board that powers your body. If you know how you're wired, you can avoid your pitfalls. If you start with your mind, you can master your muscle. To achieve lasting success, you can't just repeat an endless cycle of transformations. You have to understand your fitness personality and transform for good. You have to rewire.

Rabel is a nine-week program designed to help you discover who you are so you can get fit for life. It's built on the idea that fitness starts on the inside—that you have to know yourself before you can permanently transform. Rabel will help you reveal your unique fitness personality mix, overcome common hurdles, and achieve lasting success.

Reasons ! why this program ?