Virtual Fitness Trainer

Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Archive for October, 2009

Exercise Motivation – Get Real With Yourself And Stop Making Excuses

Are YOUR excuses getting in the way of you getting into shape? Not sure? Maybe you already know this is true and just don’t want to admit it. Most folk at one time of another need some “exercise motivation”.
I have made a few points below along with some examples.
Do any of these apply [...]

The Truth About Counting Calories And Weight Loss

Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of [...]

Stretching Muscles – The Benefits of Stretching

“I never stretch, I don’t have enough time and I can’t be bothered lying around all over the floor stretching when I am in a hurry to get home from the gym?” Or “I train at home, I can barely squeeze my weights or cardio in – so I skip my stretches”… Sound familiar?! I [...]

Phenomenal Abdominals In 8 Weeks Or Less!

How many infomercials have you seen where an “expert” says, “For the low-low price of $49.99 our product will help you get rid of your gut and develop the best set of abs on the planet!” In the ads, fitness models show the six pack attained by using Product X. Research shows “spot reduction” is [...]

Protein Myths That Just Won’t Die

I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!
Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the [...]

Super Fast Workout for the Holidays

Need a fast workout to get you buy while travelling, on holidays or over the festive season?
This is great for those short breaks away when you need a quick easy fast workout to help burn off those extra calories you’ve been consuming.
WARNING: Do not perform this directly after YOUR Christmas / Holiday [...]

The Most Amazing (And Ridiculously Simple) Trick For Stiff Legged Deadlift You Will Ever Read In Your Life!

Do you have a hard time feeling your hamstrings working when you do stiff-legged deadlifts? You will never, EVER have that problem again after you read this tip.
The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to [...]

Butt and Thigh Toning to suit Your Body Shape

Butt and Thigh Toning and Exercising
You will be happy to know that you are not the only one out there who wants the ins and outs of how tone your buttocks and thighs. How often, though, is it that you start a butt and thigh toning program only to find this troublesome area actually [...]

Bodybuilding Hormone Secrets

More today on the secrets of supersets…
In the past, I’ve mentioned supersets being effective simply because they save you time – and that results didn’t depend on your heart rate (even though it gets jacked with supersets).
But recent research suggests another reason for the effectiveness of supersets – and that’s the increase in Growth Hormone [...]

Female Body Shapes: Which Are You?

Anyone who has ever worked out can tell you that there is not just one exercise program to fit all. If you are like most ladies, I’m sure there are body parts that you would like trim down, and others that you would like to add more [...]

Ab Scissors! Does it work… 6 Popular Ab Machines Put To The Test

Promising a flatter stomach and smaller waistline, abdominal exercise machines form a big part of the multi-billion dollar home exercise industry. Do any of them work better than the traditional abdominal curl? A group of researchers from California decided to find out [1].
They tested six home abdominal machines: the Ab-ONE, Ab Scissors, Ab Swing, 6 [...]

Exercise Bike Training – Increase Your Fitness and Burn Body Fat with Cycling

Whether it be indoor or outdoor, exercise bike training in general is becoming more and more popular. With pollution on the rise and an increase for the push of general health and fitness, cycling is a great way to save $$ on fuel as well as getting fit and burning off a few [...]

3 Reasons Why Proper Intake Of Protein Aids Fat Loss

If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then ensuring your intake of protein – and a high quality source of protein – with every single meal is a must.
When we think about modifying our diet in order to burn fat, [...]

Weight Lifting Rules For Skinny Runts

You wake up in the morning and look in the mirror.  Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.
There are quite a few guys who simply have [...]

Build Muscle Tone – Are You Worried About Gaining Too Much Size From Weight Training?

A Common Concern
I have written about the specific topic of how to build muscle tone several times in my Newsletters as it has always been a very common concern – especially amongst women.
The most frequently asked questions regarding this issue are: “I would like to increase my lean muscle but I am [...]

The New VFT is Here!

Welcome to Virtualfitnesstrainer.com!
It’s great to have you on board!
Take a browse through our rockin’ new blog… and as a gift for visiting we’d like to offer you VFT’s free fitness report:
“The TRUTH On How YOU Can Get Into Shape And…Why YOU Aren’t Succeeding At It!”
You can download it here: Free Fitness Report
Don’t forget to sign [...]

Basic Stretch Routine

A basic stretch routine to assist with improving flexibility and helping to prevent injuries.
Only stretch as far as you comfortably can.

Hamstring
Sitting on the floor keeping your tummy firm and back straight. Have one leg extended in front of you and the other leg bent so the sole of your other foot touches your [...]

Low Fat Smoothies And Shakes

Low fat smoothies – refreshing and fun beverages!
1. Frozen Berry Smoothie
1 cup of low fat yogurt
1/2 cup of skim milk
1/2 cup of frozen berries or any other
fresh fruit that has been frozen.
Method
Place all of the above ingredients into a blender until smooth and pour into a glass.

2. Creamy Melon Smoothie
2-3 scoops of low fat vanilla [...]

Bodybuilder – Pre Contest Diet

Pre Contest Diet For Champion Bodybuilder Vinny Galanti!
As bodybuilders we all do the same things, we eat five to seven meals a day, and we drink about a gallon of water a day, and we have a set spilt training system that we feel works best for our body types. And we take supplements for [...]

Workout: 2 X “Summer Ready” Workouts

You asked for it – you got it! Summer workouts to help burn off those extra pounds of body fat that have built up over the colder months.
Even though the title for these workouts state they are for summer, those of you who are experiencing winter at the moment can still make use [...]

Low Fat Breakfast Recipes

Who said breaky had to be boring? Try these low fat breakfast recipes.
Apple and Sultana Porridge
A Couple of cups of dry rolled oats (plain porridge)
600 ml carton of skim milk
2 Apples, cored and chopped finely
Sultanas (not too many)
Method
Place the milk in a large microwave jug or dish. Cook on high for about a minute. Combine [...]

Building Muscle Tips – Effective Steps to Build Muscle

Before we start on the building muscle tips…
When you think of muscle building some folk tend to envisage huge freaky physiques – like the ones that you frequently see in the some of the muscle mags. Every time they flex their clothes burst open with buttons flying off everywhere. I know – that’s a bit [...]

Beach and Outdoor Workout: Strong, Sleek, Sexy

On holidays? Having some time-out but don’t want to get tied down with the complexities of finding a gym or having to train specific body parts on certain days? Or is your normal home gym workout boring you to tears?
Then you are going to love this outdoor and beach workout!
So what will you [...]

Low Fat Bread Recipes

Tasty low fat bread recipes.
Never Fail Corn Bread
Servings: 8 muffins
. 1 cup low fat buttermilk
. 3/4 cup corn meal
. 1/4 cup flour
. 1/2 teaspoon soda
. 1/2 teaspoon salt
. 1 teaspoon baking powder
. 1 teaspoon sugar
. 1/4 cup egg substitute
Blend or mix well. Pour in a number 5 skillet that has been sprayed with vegetable oil [...]

Don’t Be a “Big Loser” – Why You Should Say No to Quick Weight Loss Plans

Patience. It’s the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. [...]

Tips on Bodybuilding Poses

David’s advice and tips on bodybuilding poses.
Excellence In Execution: Perfecting The Pose
In bodybuilding competition, posing ability can often be the difference between winning or losing a closely fought battle. Nothing looks worse than someone with a great physique with an inability to show it to full advantage due to inferior posing skills.
Many a bodybuilder has [...]

For Maximum Fat Loss and Muscle Gain, Focus on Both Consistency and Variability in Your Workouts

In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, maximum fat loss or building muscle.
While changing your training variables is an integral part of the success of your [...]

Whey Protein Supplements – The Whey It Is

Confused about whey protein supplements? Get the full run down below.
If there is one thing that continues to perplex me, it is the disparity between how popular whey protein is (thanks in large part to yours truly) and how much confusion there is regarding this immensely popular supplement. Why are people so confused about whey? [...]

Protein And Muscle Gain – Do They Work Hand In Hand?

Protein and muscle gain – do they work hand in hand?
Have you ever wondered why you weight train like crazy and yet your muscle definition decreases? You’ve increased your weights, cardio’d your head off to lose extra body fat, thinking you’ll looked ripped, but none of this seems to work. You are not sure what [...]

2 X Gym Circuit Workouts For Men And Women!

I have received a few requests from men and women for circuit workouts that can be performed at the gym, making use of free weights and machines.
Tip: If your gym is really busy you may like to perform the following circuit workout during a more quiet period or time slot. There’s nothing worse [...]

« Previous Entries