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 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 ?

- Is also working on muscles are a total of muscles in the hand next to the Biceps and triceps 

3-barbell curls

4-machine curls 

5 - Flutter Kicks

Two groups - each group 20 repeat

6 - Push-Ups With Feet Elevated

Two groups - each group 20 repeat

7 - Air Bike

Two groups - each group 20 repeat

8 - Plank

Two groups - each group 20 repeat

9 - Scissor Kick

Two groups - each group 20 repeat

10 -  Side Bridge

Two groups - each group 20 repeat

And here we come to the end of the table a comprehensive training for the body in the house waiting for your comments and requests to present more, God willing, my brothers honored

look at some Previous topics : 

>> Are Circuit Training Workouts Better Than Cardio for Fat Loss? >> 8 Proven Strategies For Maximum Muscle Gains>> The complete 4-Week Beginner's workout programe

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Featuring training machines, free weights are:

Safer and easier for the beginners in sport weight or have returned from a long injury break has tardo previously and even for people with balance problems and they adhere or weakness in the muscular resistance to one of the parties to their body over the other

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Featuring free weights training machines that:

The machines not only suits the nature of physical training for everyone are the long and short of us our chubby and skinny and us from our hands or feet long, others are short of free weights with free bar or aldambelz gives us an opportunity to control their weights comfortably smooth and we lankhada to the fixed scale we must adapt our it as shown in this great benefit muscle points to be trained, in particular in terms of immediate and residual effect which is very useful in mass increase And muscle strength for those points faster and clearer than in devices and also features betatherha neuromuscular points clear invisible and cannot reach the machines æìíåäç æáçääóì çáôíî also free weights develop the muscle by attempting to balance the budget, between left and right side of the muscles of the human body and its role in providing laces Joint strength and flexibility reduce the opportunity presented to more than him in training and machinery for permanent retention on this sport

Featuring training machines, free weights are:

Safer and easier for the beginners in sport weight or have returned from a long injury break has tardo previously and even for people with balance problems and they adhere or weakness in the muscular resistance to one of the parties to their body over the other

Featuring training machines also speed up your workout and the speed of movement of the machine to another smoothly and rapidly positive this means rapid completion of exercise lifting weights and find time for sports and hearty that help development stated: "hosting side walthamli of the muscle in the human body