Fitness Model Program asked:

Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:

Day 1 – Chest, Shoulders, Triceps

Day 2 – Back, Biceps

Day 3 – Legs, Abs

Day 4 – Rest

Day 1 – Chest, Back

Day 2 – Shoulders

Day 3 – Arms, Abs

Day 4 – Legs

Day 5 – Rest

Day 1 – Quads, Hamstrings

Day 2 – Chest, Back, Calves

Day 3 – Shoulders, Arms, Abs

Day 4 – Rest

You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row.

For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.

Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises.

If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.

You want to switch up your split routine every 6-8 weeks so your body doesn’t adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.

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Checking Out The Causes Of Hair Loss In Women

by admin on October 23, 2009

Ann Marier asked:


If you’re a woman, hair loss is on your short list of things you don’t want as a problem. When you see too much hair coming out with every brushing, it’s enough to alarm the staunchest of women. In short, we view hair loss as a calamity! What can be done? You first need to educate yourself on the causes of hair loss in women. You’ll want to identify the cause in your own case so that you can pursue making the changes that will address this trauma!

In the United States, estimates vary, showing that 15-80% of all women experience significant hair loss as early as age 40, often attributed to normal aging. With statistics like these, let’s take a look at several common causes of hair loss in women and see what you might do to reverse this most unacceptable condition.

Some experts say a common cause of hair loss in women is due to our use of tints, dyes and bleaches. More is not better. Frequent use of these products can weaken the hair, making it brittle and prone to breakage or loss. Another of the common causes of hair loss in women is over-use of hairdryers, which strip natural oils from your hair.

Tight curlers, tightly-pulled pony tails and the wrong hair brush can wreak havoc with the strength of your hair.

If these causes of hair loss in women fits your profile, simply avoid these hair losers for a while, use a good conditioner, the right hairbrush and a once-a-month treatment with mayonnaise worked through the hair and left for half an hour under a shower cap. This remedy also makes your hair grow faster!

Another category of causes of hair loss in women relates to stress, certain medications, hormone fluctuations and diet. Teens and women entering menopause may experience this type of hair loss, but it’s generally temporary and can be reversed by correcting the causes. Talk to your pharmacist to see if any medications you’re taking may relate to your hair loss. Employ relaxation techniques to deal with stress. Eat quantities of fruits and vegetables daily. Brewer’s yeast, nuts and wheat germ are high in protein, contributing to strong hair.



womens fitness

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Reap the Rewards of a Tampa Fitness Bootcamp

October 22, 2009

Johnny Sommona asked: I’m sure you’ve seen bootcamp workouts advertised on television. There are even evening sitcoms and reality shows that center around bootcamp style programs. With the increasing popularity of fitness bootcamps, they’re popping up all over the place. Many people seem to forget that the whole idea of bootcamp began with our military [...]

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Women and Exercise

October 22, 2009

Christopher McCombs asked: Women are more prone to obesity. They have to exercise every day for as little as 10-30 minutes. This will enhance their quality of life.Importance of exercise to women at different stages of life:A woman, whatever her age, has to have some sort of physical activity to keep herself physically fit. The [...]

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The Benefits of Weight Lifting for Women

October 21, 2009

Fitness Model Program asked: Many women consider cardio to be their sole source of exercise, however they are missing out on the many benefits of resistance exercise.Weight lifting improves metabolism in two ways. It incorporates more muscle fibers when performed, therefore you will notice a gentle boost in metabolism for up to 48 hours after [...]

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Women Fitness Fashion- What Should you Wear

October 20, 2009

Jess Harley asked: Copyright (c) 2007 Jess HarleySometimes all you need to get motivated to start a fitness program is some new threads. There was a time when the only sorts of fitness clothes were leotards and spandex pants. Not to many women were comfortable in wearing something like this. Thankful though in our day [...]

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How To Get Great Womens Fitness

October 18, 2009

Kelly Johnson asked: As a woman your exercise program includes a variety of different needs than a male counterpart would be looking for. You will want to loose excess body fat, tone, and build curves so that you look your best. Read on to discover how to get great womens fitness.When it comes to womens [...]

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Advantages to be fit for the Women

October 16, 2009

hercafe asked: Most of the people know that the experts had already made many extremely compelling arguments regarding the benefits of the weight training for the women. Despite of this, not most of the women take such advices seriously. I have visited quite the number of fitness centers and gyms & I had seen very [...]

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Reasons Women Must Take Up Fitness Programs

October 15, 2009

Abhishek Agarwal asked: Many women associate fitness with slimness. Women often start taking exercise primarily because they want to lose weight. They then often become frustrated because they do not seem to lose weight and give up their exercise program.The basic problem here is that fitness and slimness are not strictly the same thing. Think [...]

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A Beginning Weight Lifting Program for Women

October 13, 2009

Fitness Model Program asked: So you decided to start incorporating weight training into your exercise regimen to firm up those muscles and rebuild your physique, but where do you start? Simply going into the weight room and throwing some dumbbells around will give you less than stellar results. Here is how to build a beginning [...]

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