男性の欧米人（洋服の似合う体型）になるためのトレーニング

男性の欧米人（洋服の似合う体型）になるためのトレーニング

欧米人は全般的に身体の後ろ側の筋肉が発達しています。

上半身の後ろ側の背中に筋肉がついているので、肩が後ろについています。
そして胸板が厚く、肩幅が広いです。
下半身は骨盤が前傾しています。




これに対して、アジア人の体型は、身体の全面の筋肉が発達していて、

肩が前に出ていて猫背気味になります。

胸板が薄く、肩幅が狭いです。

また骨盤が後に傾いており、お尻が下がっております。

だから、要するに日本人やアジア人は身体の後ろ側の筋肉

背中、腰、おしり、ハムストリングなどのバックの筋肉を中心にトレーニングをして、

欧米人体型になるように身体をデザインすれば良いのです。

身体を鍛えている人で身体の後ろ側を意識してトレーニングしている人々は少ないと思います。

背中の後ろ側は自分で見えないので、トレーニングをあまりせず、成果が目に見えてわかりやすい

身体の前の筋肉（胸、腹筋、大モモの前側の大腿四頭筋）ばかり鍛えるので

身体の全面が収縮されていてしまい、猫背になり変な鍛えているのにスタイルが良くならないのです。

なので後ろを鍛えます。



身体の後側を総合的に鍛える種目をします。クイックリフトと呼ばれていて、背中、大腰筋、股関










節、ハムストリングなどを一気に鍛えてくれます。神経系の瞬発力を鍛えてくれるので、身体が機能









的に鍛えられ、機能美を持つことができます。なぜ、ボディービィルダーやパワーリフター、ウェイト









トレーニングを趣味としている人の身体が美しくないかというと、この機能的な身体をしていないか









らなのです。機能的（運動神経のある）＝美しい身体に人は惹かれます。クイックリフトで得られる









機能美とは、５０ｍ走６秒前後、立ち幅跳び３ｍ前後、垂直飛び９０ｃｍ前後、ハンドボール投げ４０









ｍ前後など瞬発的な力がつきます。また日本人のウェイトトレーニーが（洋服を着るという点で）美し









ない理由は日本人の弱点である身体の裏側の筋肉を鍛えないで、前ばかり鍛えてい









るのも原因だと思います。以下そのクイックリフトを見ていきましょう↓↓






まず

デッドリフト

バーベル　デットリフト

ダンベル　デットリフト

小比類巻選手はデットリフトや懸垂のような下から上へ持ち上げる

動きの中で、背面の筋肉を鍛えており、二の腕やスクワットはしていないらしいです

そしてこの身体を手に入れたのでデットリフトは大きな背中やヒップが上がった

下半身を作ることができます。

パワークリーン

　　　　　　　　　　　　　　　　　　　　ダンベル　ワンハンド　クリーン

山本ＫＩＤ選手はパワークリーン以外のウェイトを使ったトレーニングをしないらしいです。

パワークリーンや懸垂やレスリングの動きで筋肉が発達しています。

全身を使ったトーレニングをしているから、このような見事な身体が手に入ります。

一般人はレスリングしないので、下記の補助トレーニングをしましょう。

パワークリーンは絶対良い！！

余談ですが私は高校時代パワークリーンのようなクイックリフトを

やり込んで、１年の時は平凡な学生だったのですが、

パワークリーンをやり込んで、３年の時にスポーツテストの５０ｍ走や立ち幅跳びで

圧倒的な記録で全校１位を記録し、

ボール投げ、垂直飛びもトップに食い込みました！！

効果は保障します！！

瞬発力ＭＡＸになります！！

　　　

スクワット（squat）は日本人は身体の前に筋肉がつきやすいので、そんないっぱいやらなくていいです。ただ基礎筋力が弱い人、体脂肪が多い人はやったほうがよいです。なぜならスクワットはエクササイズの王様といわれている位に基礎筋力をつけるのに最適だからです！でもあくまでも足の裏とバランスよく鍛えましょう！

これは補助的に行いましょう。基礎筋力がない人は補助的に行いましょう。メインはクイックリフトです。スクワットはモモの前側の筋肉がついてしまいます。モモの前側の筋肉は走る時のブレーキの作用をする筋肉なので、足が遅くなってしまううのです。反対のアクセル筋肉はモモの裏側のハムストリングやお尻の筋肉なのです
　

　　　　　　　　　　　　　　　

　　　　




背中の筋トレ

上記の山本ＫＩＤ選手のような背中を一般人が作るには、背中の補助トレーニング
　　　　が必要です！パワークリーンやデッドリフトでも背中は広くなりますが、背中はしましょう。
　　　　欧米人体型になるポイントは背中など身体の後ろ側です！！！
　　　　　　　　　　　　　　　　　　　　　　　　　　

   

懸垂は山本ＫＩＤ選手や小比類巻選手もやっています。欧米人体型になるには背中！！！！

　　　　　　　　　　　　　　　


　

ベンチ・プレス　Bench Press 胸のトレーニング

　　　　　　　　欧米人体型（洋服が似合う）になるには身体の後ろ側の筋肉が重要だと
　　　　　　　　　　言いましたが、ベンチ・プレスはしましょう！！！！！！なぜなら、
　　　　　ベンチプレスは上半身のトレーニングの王さまで、胸、肩、背中を鍛えられますし
　　　　　欧米人体型の胸を開いた姿勢を作るに良いし、欧米人体型の特徴的な厚い胸板
　　　　　　　　　　　　　　　　　　　　　　を手に入れられます！！

　　　　　　　　　　　　　　　　しかし注意が必要です！！！！！！！！！！
ベンチプレスだけすると、変な身体になります。前の筋肉がついてしまいます。多くの日本人のトレーニーはベンチプレスばかりするので、ウェイトトレーニングしているのにダサい身体のままなのです。ベタって筋肉がついてしまいます。身体の前の筋肉は簡単に鍛えられしのでみんな好んでします。逆に、背中の筋肉はトレーニングが難しいので、効いているかわからず本格的にやっていない人が多いです。日本人は農耕民族で背中の筋肉を鍛える引く動作が苦手なのですが、背中の筋肉こそが欧米人体型の重要なファクターなのです。下記にもっと詳しく説明します。

  

新庄選手もベンチプレスをしていました。ベンチプレス１２０Ｋｇか１４０ｋｇ挙げるらしいです。ベンチプレスやっているのに何であんなカッコイイ体型しているのか！？それは新庄選手は背中の筋肉が発達しているからです。新庄さんの背筋力は２５０ｋｇらしいです。松井秀喜選手より強いらしいです。つまり胸の筋肉だけでなく背中の筋肉を鍛えることで、カッコイイ身体になります。ベンチプレスだけでやっても太って見えるだけです。

　　　

　　　　　　　　　　　　　　　　

　　　　　　　　　　　　　　　　　　　　　　

中田英寿選手もベンチプレスしていました。彼はベンチプレスを１００ｋｇ挙げるらしいです。

しかし、彼も新庄選手と同じように背中など身体の後ろ側の筋肉が発達しているので

ベンチプレス１００ｋｇ挙げられる身体でカッコイイ身体を作り

ヨーロッパ女性からセクシーと呼ばれるようになったり

Dolce&Gabanna の写真集やCalvin Clineのモデルになる程の

身体を作り上げたのです。

ベンチプレスは厚い胸板を作るのに必要、

しかし背中もバランスよく鍛える！！！

やはりキーは身体の後ろ側！！

具体的にどこまで鍛えればよいのか！？

　

それは体脂肪が低く（低すぎない）で、

身長１７０ｃｍ代の人は胸囲９０ｃｍ前後、

身長１７０ｃｍ後半から１８０ｃｍ台までは胸囲９０ｃｍから胸囲９６ｃｍ

身長１８０後半の人は胸囲９０ｃｍから胸囲１００ｃｍ

※この胸囲は胸の筋肉だけではなく、背中の筋肉が発達した胸囲です。

胸だけ大きくしたカッコ悪い胸囲ではありません。ご注意を

これらの数値はあるデータに基づいおります。以下を見てください。

肩（Shoulder）

広い肩幅は必要なので鍛えましょう！肩幅は胸や背中の筋肉が鍛えられると

自然に広がりますので、補助的に行いましょう。

この２種目は肩の外側の筋肉が発達するので直接肩幅につながります。

以上で大まかなトレーニングを紹介しました。各種目、各部位のトレーニングはジムでできるし、ダンベルを買えば家でせきますし、自重トレーニングでもいけます。それにもっと各部位についてもっといっぱいトレーニングがあるので、各部位のトレーニング紹介の下にあるリンクか下記のリンクから自分にあったトレーニングを探してください↓↓

はじめに

なぜ欧米人体型なのか！？





このページはアジア人が、アジア人としての美しさや魅力を保ちながら、洋服が似合う体型（欧米人



体型)になるための方法を紹介するブログです。男性も女性もどちらも対象です！！






また、ここ日本では自分たちが本来持つアジア人としての魅力を生かさないで、欧米人の真似ば





かりしている状況を打ち破りたいと思い作りました。



アジア人が洋服の似合う体型になるよに、アジア人の骨格を考えた上で、そのために、トレーニング、エクササイズ、食事、栄養学、身体学、文化などを紹介します





なぜ、欧米人の体型なのか！？







と思った人がいるはずです






その答えは。。。私たちは現在、和服ではなく洋服をきているからです！！！！







私たちは歴史上、洋服を着ることを選び、現在、洋服を着て過ごしています。






洋服といのうは、欧米で生まれ、立体的な体型の欧米人に似合うように作られています。

和服を着たら日本人の方が欧米人より美しく着こなせます。







逆に日本人を始めとしたアジア人のような平面的な体型では洋服は似合わないのです。

これは明白な事です。私自身も認めたくないことですが。





しかし、洋服を着ることを選んだ以上、どうせなら格好よく着こなしたい！！



この時に、高いブラランド品や重ね着をして体型をごまかしたり隠したりする服に身を包むのではなく。。。




身体を鍛えたて　洋服を着こなす！





しかも！白人になるのではなく（無理）白人の真似をするのではなく



アジア人の魅力を生かしつつ（一番大事）




身体をカッコ良くデザインして、洋服をきこなすということです。





私はファッションはよっぽど変な格好じゃなきゃ体型で決まると思っています。




日本人がアジア人としての魅力を生かして、身体を鍛えて洋服を着こなしている、お手本


日本人がお手本にするべき、日本人およびアジア人

道端ジェシカ トレーニング

キャメロン・ディアズのワークアウト

Ever wonder how Cameron Diaz keeps her gams the best in the business? Her personal trainer, Teddy Bass, reveals his leg shaping workouts for Cameron…




Cameron Diaz: Leg Workout Plan

Cameron works out her legs in at least 4 out of 5 hour long weekly sessions she has with Teddy.



Day 1 – “we’ll do squats with dumbbells and leg presses.”

Day 2 – “lunges, reverse lunges, and step ups holding a 20-lb medicine ball.”

Day 3 and 4 – Leg extensions and curls for quads and hamstrings.

In addition to workouts with her personal trainer, Cameron leads an active lifestyle helping to keep her toned and trimmed.



“I surf and I snowboard. I hike and take every chance to do something active when I can.”



Gam-o-dacious! Clearly these workouts are paying dividends




キャメロン　ディアスの腕になる

スーパーモデルの体型になるには

Carmen Garcia's Nutrition Tips

--------------------------------------------------------------------------------



Below is my daily diet. I'd like to state that it does vary a bit, especially right before a photo shoot I make sure I am extremely strict and I don't cheat. Here are a few good Nutri-Tips that I've learned along the way in the process to stay lean.





Drink a gallon of water per day. Extra water consumption is necessary if you intensify cardio workouts.



Read all labels on packaged foods. But the key is?if it's packaged, there are preservatives and junk you don't want to consume. Learn how to read food labels, click here!



Stick with organic whole foods.



Stay away from bleached bread, salt, complex carbohydrates such as pasta/bread, refined sugars, flour, hydrogenated oils, butter, processed foods, excessive alcohol, coffee etc?



Take a daily multi-vitamin. Make sure there are no synthetic fillers.



Try to eat a high protein/fiber diet with low simple carbohydrates.



Drink herbal teas. They help aid digestion, especially mint.



Make sure you do research on any supplements you consume & the brands are dependable.



Every once in a while detoxify with cleansing teas. Take a daily anti-oxidant because of our environment and it's daily pollutions.



Nutritional support is important for the complex operation of the body.



Nutrients are essential for the feeding of tissues of the body and are necessary to sustain intricate functions as it constantly reproduces new cells. Do your body good!





--------------------------------------------------------------------------------

Fawnia Mondey's 12 Tips For A Bikini-Ready Body!

--------------------------------------------------------------------------------



Yes, summer is here, and will be here every year, so whether you are within reach of your bikini body, or would like to gather your ammo and fine tune for next year, here are some safe, all-natural diet tips, taken from the new book The Bikini Diet by Maggie Greenwood-Robinson, PH. D.





Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow.



Shoot for 25 to 35 gm of fiber per day.



If you get hungry, eat a few ounces of protein to tide you over until your next meal.



Eat at least two servings of fish per week to get healthy fats.



Spice up your food with red pepper, which boosts metabolism.



Drizzle sugar-free syrup over cooked carrots for a sweet treat.



Drink green tea liberally - it helps burn fat.



Try no to let yourself get bored, stressed out or depressed, if possible. Try yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.



Outwait your food cravings. They generally last no longer then 10 minutes.





Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet (like you are now) or soaking in a hot bath.



Make a list of 25 things to do rather then eat, and keep it handy for times when you feel tempted to eat (when you shouldn't).



Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat.

Herbal Remedies That Fight Bloating - (excess water weight)





Do you have a little excess water weight (bloating) you'd like to shed? If you are heading out in a bikini, you'll want it gone! Try one of these herbal tricks for bloat. (Herbal combinations in capsules or teas are also available for water retention. Follow manufacturer's instructions.)





Bruchu

Cranberry

Dandelion

Horse Chestnut

Parsley

Uva Ursi

Or Try Absolute Nutrition's Watershed!

Read more Fawnia Mondey articles, click here!







--------------------------------------------------------------------------------

Angela Mraz's Motivational Tips

--------------------------------------------------------------------------------



When the motivational pool runs shallow the excuses not to exercise start to amass and take priority, so what do you do?





1) Look at your journal and re-read the reasons for why you started to work out in the first place. Did you accomplish some of your goals? Do they need to be more realistic?

2) We all go through stressful situations in our life - remember one of the best stress relievers is working out.



3) Sometimes a simple thing like a buying new workout outfit will do wonders.



4) Make friends at the gym. Your gym should be a place where you feel comfortable, a place where you have someone to say hello to - and trust me, your hard work and dedication will pay off. Fellow workout-er's are quick to realize and pay compliments.



5) Find a workout partner that can help keep you motivated. When you may be low in motivation your partner may be high and vice versa. Also you now have an additional commitment to go to the gym. It wouldn't be fair to leave your partner hanging, would it?



6) Take a week off. Sometimes a simple re-charge of the batteries will do wonders! If you do decide to take the week off then do exactly that! Don't let the guilt of not hitting the weights pull you back into the gym early. By the time the week passes your motivational pool will probably be overflowing.



7) Get your hands on a fitness related magazine. I constantly find gallons of motivation by looking at my competition in the magazines.



8) You are not alone. We have all been there...burnt out, fed up, tired, hurt, or what ever you want to call it. There are hundreds of obstacles and set backs that lie in the wait. Keep your chin up and stay the course - you will be successful!



9) Find a role model - someone who you may be able to communicate with via e-mail or written correspondence. There are many wonderful athletes out there that fully understand what you want to accomplish and just how difficult it can be.



10) Read 1-9 again!



Read more Angela Mraz articles, click here!







--------------------------------------------------------------------------------

Carmen Garcia's Weekly Meal Plan

--------------------------------------------------------------------------------



Sunday



Sunday is my favorite day because I get to cheat a little from my daily diet, but I try not to over do it!



Monday





Meal #1

Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of oatmeal with water. 1 cup of coffee with half an ounce of light soy milk and Splenda (sugar substitute).

Meal #2

Protein Shake mixed with water. Snack: Half a grapefruit.

Meal #3

Grilled organic chicken breast (4 oz.) with lemon and herbs. Sprayed olive oil or Pam on the grill. Half a cup of steamed broccoli.

Meal #4

Protein Shake mixed with water.

Meal #5

Grilled orange-roughy fish (6 oz.) with lemon on bed of spinach/lettuce (mainly fresh greens). Oil and vinegar dressing (light)

Tuesday



Meal #1

Egg white scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).

Meal #2

Protein Shake mixed with water. Snack: One small green apple and 2 Tbls. of lowfat/organic peanut butter.

Meal #3

One can of white tuna in water mixed with chopped onions/celery/spices/herbs. Half of boiled steamed potato. Small green salad with light oil & vinegar.

Meal #4

Protein Shake mixed with water.

Meal #5

Ground turkey (spices). Half cup of steamed green beans. Small steamed yam.

Wednesday



Meal #1

Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup oatmeal with water & raisins. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).

Meal #2

Protein Shake mixed with water. Snack: Half cup of almonds.

Meal #3

Grilled organic chicken breast (spices/herbs/lemon) over small green salad. Olive oil and Vinegar.

Meal #4

Protein Shake mixed with water.

Meal #5

Lean grilled turkey patties. Steamed mixture of green veggies. One small sweet potato.

Thursday





Meal #1

Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).

Meal #2

Protein Shake mixed with water. Snack: One small banana.

Meal #3

Spicy turkey Chili (Carmen's recipe) with red kidney beans. Half cup of wild rice. Steamed broccoli.

Meal #4

Protein Shake mixed with water.

Meal #5

Grilled Halibut with rosemary herbs and lemon. Steamed asparagus.

Friday





Meal #1

Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).

Meal #2

Protein Shake mixed with water. Snack: Half a grapefruit.

Meal #3

Organic lean turkey slices over bed of green salad.

Meal #4

Grilled Halibut with herbs and lemon. Steamed Asparagus.

Meal #5

Lean chicken stir-fry with mixture of favorite vegetables. Grilled with light olive oil.

Saturday





Meal #1

Protein Shake mixed with water. Half cup of oatmeal mixed with water. 1 cup of coffee with _ oz. of light soy milk.

Meal #2

Half cup mixed nut trail.

Meal #3

Grilled organic chicken chunks over small green salad. Light oil and vinegar.

Meal #4

Protein Shake mixed with water.

Meal #5

Sashimi with vegetables. Sushi rolls. No soy sauce.

Print Carmen's Weekly Meal Plan, Click Here!







--------------------------------------------------------------------------------

Carmen's Garcia's Exercise Program

--------------------------------------------------------------------------------



Sunday



Off or Outdoor Activities:

Rollerblading/Snowboarding/Surfing/Hiking/Watersports etc...



Click On The Camara To View Exercise!



Monday - Legs



Squats - 4 sets of 10-12 reps

Leg Extensions - 4 sets of 10-12 reps

Leg Curls - 4 sets of 10-12 reps

Lunges - 4 sets of 10-12 reps

Leg Press - 4 sets of 10-12 reps

Seated Calf Raise - 4 sets of 10-12 reps





Click Here For A Printable Log Of Monday!

Tuesday - Arms & Abs



DB or Machine Curls (one arm) - 3-4 sets of 12-15 reps

Straight Bar or E-Z Curl Bicep Curl - 3-4 sets of 12-15 reps

Cable Tricep Extensions - 3-4 sets of 12-15 reps

One Arm DB Kickbacks - 3-4 sets of 12-15 reps

Dips - 3-4 sets of 12-15 reps

Ab Crunch Machine - 4-5 sets of 25-30 reps

Oblique Crunches - 4-5 sets of 25-30 reps





Click Here For A Printable Log Of Tuesday!

Wednesday - Shoulders & Abs



Seated or Standing DB or Barbell Press - 4 sets of 12-15 reps

Side Lateral Raise - 4 sets of 12-15 reps

Rear Deltoid Raise - 4 sets of 12-15 reps

DB Shrugs - 4 sets of 12-15 reps

Front Lateral Raise - 4 sets of 12-15 reps

Leg Lifts - 5 sets of 20 reps

Crunches - 3-4 sets of 25 crunches





Click Here For A Printable Log Of Wednesday!

Thursday



Off



Friday - Back & Calves



Lat Pull Down - 4-5 sets of 12-15 reps

Seated Cable Rows - 4-5 sets of 12-15 reps

One Arm DB Rows - 4-5 sets of 12-15 reps

Lower Back Hyper-Extension - 4-5 sets of 12-15 reps





Click Here For A Printable Log Of Friday!

Saturday - Chest & Abs



Inclined DB or Barbell Bench Press - 4 sets of 8-12 reps

Flat DB or Barbell Bench Press - 4 sets of 8-12 reps

Butterfly - 4 sets of 8-12 reps

Ab Crunch Machine - 4 sets of 8-12 reps





Click Here For A Printable Log Of Saturday!

Cardiovascular Exercises:



30-45 minutes about 3-4 times per week



Click Here For A Printable Log Of The Full Week Workout!



Articles To Help Take You To The Next Level

アバクロのモデルのトレーニング

http://www.abercrombieworkout.com/

The Training Program


One of the most common questions you're asked as a personal trainer is "What kind of workout do the abercrombie and fitness models use?" So after hearing this question for the hundredth time we developed this specialized program that gives a step-by-step guide to achieving that male fitness model physique that women die for. This workout isn't your everyday fitness workout that calls for 30 minutes on the treadmill and 10 reps on the bench press, this workout is designed for the guys who want a body like an abercrombie model, six pack and all.



This workout guide not only covers what kind of training to do in the gym, but also gives diet suggestions and supplementation tips to help increase the effectiveness of the entire fitness model program. So if all your looking for is a workout program to help burn off the 5 extra pounds you gained from thanksgiving, this isn't the workout for you. However if your looking for a workout program that'll build the kind of body that'll have women drooling when you take your shirt off at the beach, this IS the program for you.



--------------------------------------------------------------------------------

About the Abercrombie Workout

The abercrombie workout is a three-step fitness training program that concentrates on specific exercise routines, diets, and supplements that work together to build the physique of a male fitness model. So whether it's the body of a male fitness model, abercrombie model, or just your favorite actor, this training program gives a step by step guide to effectively building that male model physique in the shortest amount of time possible.



--------------------------------------------------------------------------------

Why Use A Fitness Model Workout?

The abercrombie workout takes advantage of cutting edge research in fitness training, diet, and supplementation to deliver the best possible results in the shortest amount of time. The workout itself utilizes a combination of specialized workout routines and proper nutrition guidelines that lead to extremely high levels of muscle hypertrophy and overall growth, while at the same time burning extra body fat. Due to high level of specialization the abercrombie workout is extemely effective in building the same physique as the fitness models you see everyday.





--------------------------------------------------------------------------------



What's Wrong With a Regular Workout Program?

The problem with the majority of fitness routines is that they're designed for either out of shape individuals who are trying to lose a few pounds or for the high school football player trying to put on as much size and strength as possible (at the expense of their appearance.) No one wants to put on 10 pounds of muscle if it comes along with 10 pounds of fat. Why, because all that muscle will be hidden and it will just make the individual look larger and even more out of shape. Come on, no girl is going to find the body of an NFL lineman attractive, while on the other hand these same women will go crazy over the picture of the abercrombie model on their shopping bag.



The key to building a physique that catches the attention of everyone at the beach is building solid level of muscle and then burning off the fat that covers it. In addition to this, the muscle has to be built in the right places. For example, a person with a large and sculpted chest but the arms of a 13 year old will look awkward and unattractive, so the key to an appealing physique is not only size but also muscle symmetry.


What is it?


The abercrombie workout is a specialized fitness program thats broken down into 4 distinct parts the workout guide, the cardio guide, the diet guide, and the supplement guide. The problem with most programs is that they only rely on one of these things, either a diet, a workout plan, or just taking a few supplements. The key to building that male fitness model physique is to use all three of these things together. This is because these parts all work together synergistically, meaning that when used together they increase the effectiveness each other. This holds true for all 3 parts of this program and when all are used correctly the results are guaranteed to be better than they would be otherwise.



--------------------------------------------------------------------------------

What Does The Program Focus On?

Since the objective of a fitness model workout is to develop a body similar to that of a fitness model, the key areas targeted by the abercrombie workout are the chest, shoulders, abs, and arms. Other areas such as the legs, forearms, back, and traps are also targeted in the abercrombie workout program, but they aren't stressed at the same level as the other muscle groups since they're not as important in achieving the abercrombie and fitness model type of physique.



--------------------------------------------------------------------------------

The Workout Breakdown

The abercrombie model workout is broken down into 3 distinct phases:



The Muscle Prep Phase

The Muscle Building Phase

The Fat Loss Phase







--------------------------------------------------------------------------------



Why Three Phases?

The abercrombie workout is designed this way because a fitness routine that doesn't adjust with the changes being made by the body will never work. A common problem people face when starting a new workout program is that the program will work great at first but after a little while the results will slow down or stop completely.



Another problem people face is they'll use a workout program designed for someone like a competitive bodybuilder. These type of workouts aren't designed for the average person, but rather someone who has been religiously training for over five years and due to this these programs result in little to no gains for the average person. The way the abercrombie workout solves this problem is by adjusting the workout routine as your body grows and changes.





--------------------------------------------------------------------------------



Another Reason For Three Phases :

An additional problem with most workout programs is that they overlook the fact that it is immensely hard for the human body to build substantial amounts of muscle while at the same time trying to reduce body fat levels. Again, this fitness model workout overcomes this dilemma by using phases or cycles. By cycling the workouts we're able to maximize muscle growth during one period and then maxmize fat loss in another, resulting in the highest level of total muscle growth and fat loss possible.



Alright lets move on to the workout:

東方神起はスーツが似合う�スーツを着こなせてる

私は東方神起のファンではないのですが.事情があって彼らの映像をよく見る機会が多いです�彼らがなぜあんなに人気があるのかよくわかります��歌もうまいのはもちろんだけど,スタイルの良さとあの鍛え抜かれた身体で着こなすスーツスタイルに感動しました�特にリーダーが素晴らしい��日本人も見習わなくていけない�見習うべきです�あとあの日本人男性が持ってない凛々しさが良いと思います�あと語学力に関しても日本語をあんだけ使いこなすので凄い��頭も良い�

テスト

筋肉マッチョになるより、アスリート型体型

July 4, 2008


Avoid a "Gym Body". Aim for an Athletic Body Instead!

A lot of people who read this site know that I am NOT a big fan of excessive muscle. In my opinion, the last thing you want is for people to think "gym" as soon as they look at you. This gives off a vibe that you are trying to hard and that isn't really an attractive quality. There is also just a corny aura that someone gives off when they have that muscle bound look. Here is a video of the look I'm talking about. These guys are an extreme version of this, but there are still plenty of people who think this is ideal!



[I'm sorry but this video makes me laugh. The clothes these guys are wearing is ridiculous. I remember reading Flex magazine back in 1992 and the popular thing was to show pictures of guys wearing this stuff along with sunglasses. I still see guys in certain gyms wearing sunglasses when they lift! Now that is Hardcore...LOL!]



The Massive Look is Quickly Dying



This has actually been over for quite some time, but it is just taking a while for the fitness industry to catch on. If you are a guy or girl and want to be massive, that is fine. It is your choice. I guess you just have to ask yourself if it is worth eating the tons of food required and being sore and run down all the time. It also is tough to look good in normal clothes if you are too bulky. Heck…you can't even walk right with too much muscle!



Most Fitness Advice Still Focuses on Building Muscle



I know that most trainers mean well. Unfortunately the majority of the trainers at commercial gyms are young men in their early 20's who want to gain as much muscle as possible. I'm not sure why, but that type of guy seems to be the one most likely to take up personal training. They "assume" that everyone they train wants to gain muscle and their advice is largely geared towards that. Many of these guys can't even imagine that someone wouldn't want to have massive muscles. Also…pick up any fitness magazine and it is still largely geared towards "building bigger guns", "bigger pecs", etc.



Thank Goodness For Programs Like CrossFit!



CrossFit is a step in the right direction. It is a program based on functional fitness…building a strong, fast, and fit body. There are CrossFit partners all over the world now who are spreading the word about this type of functional fitness. They are one of the leaders of the pack when it comes to helping people get functionally fit. What is cool is that they aren't taking a franchise approach like Gold's Gym, or 24 Hour Fitness…they are actually challenging the methods of these big franchises. I haven't mentioned them much on my site, but I really admire what they are doing.



Another Guy With the Right Idea…Mark Sisson



Have you guys ever heard of the blog Mark's Daily Apple? This guy has the right idea! He is in his mid 50's and keeps in amazing shape year round. He lives a well balanced life that includes traveling to exotic places. I really admire his blog and his outstanding writing style. This is a fitness blog, that doesn't have that corny "bodybuilding" vibe at all.



Here is an excerpt from his site:



My health philosophy is surprisingly simple. I generally follow a diet based on an understanding of evolutionary science. I think it’s more important to eat, move, and live according to how humans are designed and not according to society’s artificial developments of the last 100 years. Fortunately, this regimen is not only incredibly healthy, it’s quite simple.



In a nutshell:



fresh, organic, unprocessed food – no junk!

daily activity – whether it’s the gym or a walk along the beach, it all counts

plenty of quality sleep

plenty of water, no soda or sweetened drinks

antioxidants galore – the key to limiting stress

a good fish-oil supplement

essential fats, reckless amounts of vegetables, and lean, clean protein

time for fun – don’t take anything too seriously – ethical behavior – because what goes around comes around

taking responsibility for yourself and your life – openness to new things and ideas

Here is a short video of Mark Sisson's sprint routine. I do sprint intervals in a similar fashion, but I have to stretch a bit differently due to a back injury…



[I'm close to 40, but Mark is in his mid 50's! He looks outstanding for any age. Seriously...how many 20 year olds do you know that have a physique like that?]



A "Nice Body" and a "Gym Body" are Entirely Different Things



If you pay attention to Hollywood's sex symbols you will notice something…all of these men and women have that nice balanced look. People like Jessica Alba, Will Smith, Matt Damon, Penelope Cruz, Eva Longoria, etc…all just look fit and attractive. When you look at them the first thing that comes to mind is that they have a "nice body". This is different than looking at a person and thinking "gym body". When you see a really massive guy and girl, you think they must spend a lot of time in the gym. Ideally you want to look really fit, but without the "gym look"…And under no circumstances should you wear cheesy neon gym clothes in public.



A Paradigm Shift is Happening When it Comes to Getting Fit



People are beginning to see a lot of the fitness sites and magazines for what they are…vehicles to sell lots of supplements. I'm not against supplements, I just wouldn't endorse 90% of the stuff out there. Another shift is happening…people are incorporating getting fit without the need for a gym membership. You can get in incredible shape without belonging to a gym. You can get fit while having fun. I love what is happening in this regard. People are getting outside and getting in great shape without the need for super fancy equipment.



Laird Hamilton is A Great Example of the New Trend



Here is a guy who mixes working out with weights with functional workouts…and staying incredibly fit doing something he loves…riding the craziest big waves on the planet! When you think "fitness", envision guys like Laird…not a bodybuilder doing endless sets of reps on a bench press. Get fit, but do it with balance and have some fun! I'll leave you with one of my favorite Laird Hamilton

ハリウッドスターに学ぶ魅力的な男になるには

January 7, 2008


What Hollywood's Sexiest Actors Can Teach You About Being Attractive to Women

In my opinion, Hollywood actors and celebrities can teach us a bunch about what women find attractive in men. Make no mistake about it, most of these guys are extremely good looking…but we can learn some tips from these guys if we observe them. So let the observations begin!





[Here is a Matt Damon Impersonating Matthew Mcconaughey]



Time to take a break from "sets and reps". If I do nothing but talk about technical stuff, I am going to bore you senseless. I make posts all the time about being physically attractive, let's talk about other pieces of the attraction puzzle.



Matt Damon





Matt Damon Shows Us It's Okay to Be A "Guy's Guy"



You know what is cool about Matt Damon? He reminds us of our college buddy. He is a beer drinking, sports watching, and just plain fun guy. All of us have friends like this. He is your friend that clowns on you for going to be early on a Friday night. He is the same guy who will help you move furniture on his day off. I think women really find him attractive, because he is really comfortable being himself. He doesn't seem like he is trying to impress anyone. Very few people have the capability to really show strangers their true personality. Matt seems to have this down.



Will Smith



Will Shows Us That Smiling Makes Everyone More Attractive



Guys don't smile enough! I need to work on this one. When you are with your friends you probably smile a lot more than when you are amongst strangers. Smiling makes you a more desirable human being. If you want to come off as the "bad boy", that is fine…you still need to smile, but smile in a mischievous way instead. I think it is funny when people try to look tough by not smiling, or look "sophisticated" by not smiling. Will is always smiling which makes him even more attractive to women than he already is. Can you imagine him looking serious all the time? I guarantee you that women wouldn't find him as desirable!



Johnny Depp



Johnny Depp Shows Us That Being Mysterious Is An Attractive Trait



Johnny Depp does an incredible job of being a bit of mystery. When you meet a new woman, you don't want to tell her your life story right off the bat. It pays to hold back at times. Johnny Depp has a great "bad boy" vibe. Even his smile is kind of a smirk (in a good way). His way of dressing and funky style adds even more to the mystery. Don't make the mistake of "blending in" and looking like everyone else at a social event. Stand out in a good, yet "mysterious" way.



Orlando Bloom



Orlando Shows Us That Tons of Women Dig Pretty Boys



There aren't too many guys who are naturally as good looking as Orlando. If you have this type of male model looks, then don't try to downplay them by getting bulky and wearing baseball hats, etc. Dress like a model, spend money and get a great haircut, wear the latest fashions, etc. Other guys poke fun at pretty boys, but mainly because they wish they were naturally as good looking. Guys like Orlando date massive amounts of beautiful women. He would look stupid if he tried to bulk up, get a goatee, etc. Other famous pretty boys include Leonardo DiCaprio, Freddie Prinze Jr, and Ashton Kutcher.



George Clooney



George Shows us to Get Better With Age, Like Fine Wine



Age is no excuse to let yourself go. If you dress well and stay in great shape you can look good your entire life. The great thing is that the older you get, the less attractive people there are at your age. If you commit to staying fit your entire life, you will look better than 99% of the people around you who are in your age bracket. Heck…if you get really fit and really take care of yourself, you will look better than people 15-20 years younger than you. If you stay slim, your face won't sag as you get older. This is a HUGE key to looking good as you age.



Matthew McConaughey



Matthew McConaughey Shows Us to Never Wear a Shirt!



Obviously I'm messing with ya (see the Matt Damon video above…it will make sense). What is great about Matthew is that he does what he wants. He seems like a guy who follows his own path in life and doesn't care about what people think. Women like guys who aren't just trying to say and do what they think women want to hear. Matthew has an attitude of "take me or leave me, I could care less". The ironic thing about "not caring" is that this is the point where women will begin to "care for" (be attracted to) you.



As Always…Send Me Your Comments!



I'd really enjoy hearing from a bunch of the female readers especially. Just a reminder…your posts won't show up immediately until I approve them. I usually moderate my comments early in the morning and late at night. I really love hearing from all of you

ファッションと筋トレ

Getting Fit With Style – Don't Dress Like a Gym Rat!


Updated October 23, 2009

Many people who decide to get fit, forget everything they know about fashion and style. I am not sure what the deal is, but as soon as someone gets in great shape they take every opportunity to show off their new physique. If you dress in sleeveless shirts and tank tops 75% of the time, then this post is for you. If you wear sweat pants in public and have no intention of working out, then pleeeease read this post. I'm just trying to help!





[Women like it when a man dresses up every now and then. Even though this guy is wearing dress clothes, you can tell he is fit.]



Showing off Your Rocking Body Without Trying Too Hard



When you get in great shape and look good, you do want to show it off a bit…but you want to do it in a strategic way. The best approach to take in my opinion is to have a 'funky' look if you are going to wear super-fitted clothes. A woman who dresses like a stripper will get attention, but the one who dresses in hip Urban clothes will create a sexier look.



Fitted vs. Tight Clothing



I have to admit it, I do have a few t-shirts that are pretty darn tight…but I normally save those for lounging around at home or going to the grocery store. When you are hitting the town, it is best to aim for fitted clothes. Also, slim people can probably get away with tighter clothes than overly muscular people…this is just an observation. Whenever I see a guy with 18 inch biceps in a tight t-shirt, I just can't help think how cheesy this looks. On the flip side, slim 'indie rockers' look cool in tight t-shirts.



Overly Baggy is Just as Bad, If Not Worse Than Too Tight



I never liked the baggy look. It just looks cheap to me. Fine clothes are tailored to fit. You don't have to get clothes tailored, but aim for clothes that look like they were made to fit your body. The sagging pants deal has been big in the hip-hop scene for close to 20 years, but luckily that look is finally dying. Sorry…the waist of your pants should be at least somewhere close to your waist. Wearing at the level of your hips is fine, wearing them below your butt is not!





[My girlfriend is a fashion designer and she makes high-end dresses...I had to throw this photo in for her. She likes the way women look in dresses and so do I.]



Pay Attention to Style and Create Your 'Look'



Have you ever thought about how clothes are a big part of first impressions. People have to use shortcuts to decide what someone is all about…they simply don't have time to talk to every person that they run across. A guy with a leather vest and handlebar mustache will send off different signals than a man in a tailored suit. A girl wearing a summer dress looks different than a girl with a hooded sweatshirt. I'm not saying one look is better than the other (well I am kind of) I am just saying that people do judge you based on your overall look.



People Do Enjoy a Unique Look the Person Can Pull it Off



I love it when someone has a funky style or has their own look. A good example of this is Beck. Pretty much nobody else could look good wearing some of the stuff this guy wears, but he makes it look cool. He "owns it"…he is congruent with the look. As long as the look seems to fit the personality of the person, then outlandish and wild looks cool.



Speaking of Beck…You Gotta Love "Gamma Ray"



[Yeah...I'm partial to Indie Rock...especially the new stuff mixed with Industrial. Remember, I live in downtown Seattle and we eat this stuff up.]



I Bought the New Album by MGMT today…"Brilliant"!



[Yeah...no fashion tips here, but just an amazing new band. These guys should be huge...they have an indie sound with some late 80's new wave synthesizers in this song. Every song on this album is exceptional...two thumbs up!]



I'll Throw in One More Video…Band of Horses



[Theses guys have the extra scruffy look, that works for them. You would almost have to be in a band to pull this look off. Don't let their looks fool you, they put out some beautiful tunes.]



So Back to Style…



I just can't help it, I love music and especially unique bands. Okay…so the idea with fashion is to not get stuck in a rut where you only wear workout clothing. I have seen bodybuilding videos where the guys are walking around downtown in those weird baggy Everlast pants and cut sweatshirts. Sorry…totally corny!



Another Reason to Stay Slim Instead of Bulky



You will look better in a variety of different types of clothing. A slim GQ looking guy looks cool in a sleeveless shirt and jeans…a massive guy can't pull this off in the same way. A slim and fit female looks great in a cocktail dress…a female bodybuilder in a cocktail dress looks like…'a female bodybuilder in a cocktail dress'! If you are bigger, you almost need to 'tone down' your look a bit to look cool.



You Can Workout Without Going to the Dark Side




Unfortunately most of the big fitness sites and magazines still have people working out in WAY too much spandex for my liking. You don't have to transport back to the 80's and to pick out your gym clothing. I'm not saying that I dress up for the gym, but I certainly look like I have progressed to the new millennium. When I go into the free weight room these thoughts run through my head…"Welcome to the year 2000 people"…"I am from the future where spandex has been outlawed"…"I come in peace and mean you no harm".

Bottom Line, Don't Just Get Fit, Pay Attention to Style As Well!

脂肪減らせばあなたの顔は魅力的でセクシー

February 15, 2008


Losing Body Fat Makes Your Face Much More Attractive and Sexy

People rarely talk about losing fat around the face. When you are overweight, you lose a lot of what makes your face look unique. Body fat, blurs the jawline and cheekbones. Fat also makes your face blend in with your pudgy neck. A large reason that supermodels have to be lean for photo shoots is that a low body fat enhances their face as well.



[After all the butt shots of women, I figured I owed the girls a picture of a good looking guy]



Your Face Reveals if You Are In Good Shape



I can easily tell if someone is at a low body fat level by looking at their face. It is funny…a lot of people are fooled by guys with lean arms and legs. If that guy has a chubby face or a blurred jawline, I guarantee you that he does not have toned abs. The face is a dead give away about someone's conditioning. It is impossible to be in great shape and have a fat face. As you get lean, your face takes on a nicer appearance as well.



A Pudgy Face Isn't a "Handsome" Face



Women really enjoy a strong jawline and chin…that square jawed "GQ" look. Models like Tyson and Antonio Sabato Jr. have this look. So do Matt Damon, Johnny Depp, Orlando Bloom, and all the other Hollywood sex symbols. A sharp angular face create a masculine look that is different than a woman's softer features.



Jared Leto is an Example of This



Jared Leto gained 60 pounds for his role in the movie Chapter 27…





[Here is a picture of him with Lindsay Lohan. Pretty crazy how he looks like a completely different person!]



In case you forget what he normally looks like…



[Pretty big difference!]



Women dig this guy because he has his own hip style going on. Jared pulls it off because he isn't a big bulky guy. He would look pretty dumb if he slapped on 30 pounds of muscle! He wouldn't be able to pull off this funky look if he had a bodybuilder build. I guarantee you that 95 out of 100 young women would rather date this guy than the current Mr. Olympia. If you gave women a choice over the model in the Armani Exchange picture above vs. any competitive bodybuilder…the results could be even more dramatic. Sorry for going off topic, but I'm just trying to explain once again that it is better to just have a natural amount of muscle with exceptional tone vs. gaining as much muscle as possible.



Women's Faces Look Better at a Lower Body Fat As Well



I am not for women going overboard and getting way too lean. It normally isn't an issue, but women who do those fitness competitions look a little too lean in my opinion and their face takes on an angular appearance. This isn't a great look. Think more along the lines of healthy levels of body fat like Jessica Biel or Megan Fox. Those women are fit, but still have soft feminine features. Guys love that look for sure!



Charlize Theron's Transformation in Monster



Charlize put on 30 pounds for her role in Monster



[She looks terrible there! Who would know that hiding under all that flab is a stunning woman.]



What a difference 30 pounds can make. Look at her now!



[See how her neck and jawline are much more defined. She also has defined but still soft looking cheekbones. She looks much better at this lighter weight!]



If You Have 30+ Pounds to Lose I Have Good News For You



You have a much more attractive face hidden under that excess body fat. When you lose all that weight, not only will you have a nicer looking body, you will have a sexier face as well. Seriously…look at Charlize Theron and Jared Leto again…these two people look dramatically different. To be honest, even if you only have 10 pounds of fat to lose, your face will improve. People will recognize that you look better, they just won't be able to put their finger on what is different about you.



Staying Lean is Insurance Against Getting a Double Chin



Want to make sure that you don't get that dreaded double chin? Stay lean your entire life! Gravity can't pull down fat on your face, when that fat doesn't exist. You can look young for a long period of time, if you don't let your face get fat. Want to keep that youthful appearance you had in your wedding picture or back in college or high school? Stay lean year round, year after year.



A Leaner Face Makes For a Better "Look"



I live in a downtown area where a lot of the guys and girls dress in the newest fashions and drive expensive cars, etc. What is funny is that a percentage of these guy are girls look great in these hip European and Hollywood fashions, while others look a little "off". The difference between these two groups is that those who are lean look "congruent" with the clothes they are wearing. When a guy with a pudgy face tries to get the spiky or messy hair look…it kind of looks funny. Same with the bald guys…the guys who shave their head and have a pudgy face kind of have a "potato head" look. The lean guys with the same hair style look cool.



Summary: So getting lean isn't just about looking better naked (which in my opinion is reason enough to get lean). Getting lean will make your face more kissable as well!

痩せマッチョＶＳ筋肉メン どっちがモテる！？

July 21, 2007


The Workout Routine of David Beckham

Updated July 22, 2007

So…do I know David Beckham's exact workout routine? No I don't…but I'm convinced that he is very lean due to his sport. How many chubby football (soccer) players do you know? Well…every time I have watched the World Cup I have looked for someone out of shape, but I've never found anybody.



You can't say the same for other sports. There are quite a few pudgy guys in professional baseball as well as American Football.



The sport of football (soccer) is basically an example of one really long interval workout. It has been proven that interval training is much more effective at burning body fat than "target heart rate" cardio. This is a big reason that football (soccer) players are absolutely ripped. If you want to read a detailed article about interval training workouts <---click here.







Does David Beckham have a lot of muscle? Well, no he doesn't. Do most women think he is ridiculously attractive? You bet they do! It really goes to show you that it pays to be lean vs. having a bunch of muscle. The nice thing about being lean is that it leans your face out as well. It gives you more of a square jawed angular look to your face which women find attractive.



Next time you go to the gym, ask yourself where you are spending your time. If you want to become more attractive to women, you probably want to devote more time in your workout routine to cardio. David Beckham is a great role model for guys in this regard.

ベッカムの腹筋になるには

How does David Beckham get his abs?




Probably the most famous soccer player of the current day David Beckham has risen through the ranks from a schoolboy hopeful, to team captain, to win caps for England, play in two World Cups, and now helping to increase soccer awareness in the USA, playing for LA Galaxy. But in addition to this, he has become something of an icon, a style guru, and a model for male health and fitness. So, the big question is, how does he do it? How do you get a body like David Beckham? How does he train, what does he eat?.



David Beckham's Workout



Many years ago professional footballers moved on from relying on a few Sunday morning training sessions to get themselves in shape for a game. Superior fitness is now essential in the modern football game.



David Beckham’s well toned physique is due to three essential components to a perfect body: strength training, cardio/endurance training, and diet/sports nutrition. In some ways David Beckham’s body is similar to that of the greatest fitness icon of all time, Bruce Lee. David Beckham has minimal body fat, well toned, but not overly bulky muscles, and a lean and lithe appearance. The three parts to David Beckham’s body can be summarized as follows:







The key to athletic and functional strength is compound weight training. Bodybuilding exercises which focus on individual muscles are only for show. To build functional strength for sports and athletics, compound training is essential. Compound exercises include the dead-lift, squats, bench press, bent-over/cable rows, shoulder presses and standing barbell curls.



The picture on the right shows him performing a free weight inclined bench press. As there is no safety cage and no sign of spotters, David is likely to be lifting a lighter weight, with higher reps. This provides more muscular endurance. Most athletes train with heavier weights for increased upper body functional strength, but for footballers, the main strengths are skill with the ball and speed. However, by bench pressing the upper body is kept in muscular balance with the lower body, and overall athleticism is increased.



Endurance Training



For David Beckham, the bulk of his cardio fitness training probably comes from football training sessions, but supplemented with some running and cycling. The main training routine for footballers is a specific circuit training routine. Footballers include in their arsenal speed work and plyometric training routines, as well as classic old school circuit training, such as shuttle runs, squat thrusts, jumping jacks, skipping, jogging forwards and backwards, plus abs/core workouts and upper-body conditional with crunches, leg raises and press-ups (push ups). Take a look at our circuit training section for more in this type of training.



Soccer players require excellent strength and conditioning not only to perform well on the pitch, but also to help prevent injury during a game. Keeping the joints strong and flexible is essential. Here diet plays an important role, and supplementing a diet with cod liver, glucosamine and chondroitin, and other vitamins and minerals is essential to ensure supple but strong joints. Flexibility training is a vital area of physical training, with stretches both before and after workouts.



Combine these three elements of training and you can get a body like David Beckham, and strive to perform as well on the pitch as he does. We cannot help you with looks and style, but for fitness, endurance and strength, this should get you on track to have a “Beckham Body“.



David Beckham's Diet



To ensure fat is kept to an absolute minimum, but muscle can still grow, it is essential to ensure that you have a fast metabolism that burns fat (body fat and dietary fat). To do so requires a well balanced and healthy diet - plenty of green leafy salads, low GI vegetables, lean meats, fish and poultry. Avoiding sugar, high GI carbohydrates (such as bread, pasta, flours, sugars, cakes, and general junk food) is essential to keeping the fat off and the metabolism fired up.

スーパーモデルのトレーニング

Heidi Klum Super Model Workout








Try the workout that gets this supermodel ready for her closeups!







Heidi Klum's incredible physical and spiritual beauty are now legendary. But as hard as it may be to believe, Heidi believes there is always room for improvement. Clearly, she was blessed with an amazing looks, but she (like most of us!) has always been concerned with defying gravity in her lower body, especially in her butt and thighs.



Because of her nonstop schedule, Heidi's spare time is limited and she doesn't always have access to a gym or weights. But the following workout keeps her fit wherever she goes.... Use it to keep fit at home, in your office or while on vacation.



These are the same exercises that helped sculpt her amazing figure for her Victoria's Secret and Sports Illustrated Swimsuit Issue photo shoots!











--------------------------------------------------------------------------------





The Workout



Run through this routine once with very light weights or no weight at all. Take a 2-to-3 minute rest and hydration break and run through the routine again. Then repeat the whole sequence two to four times more with ankle weights and dumbbells if you have them with you. The entire program should last 45 minutes to an hour and a half.



2 minutes: Light stretching, including Good Mornings and Good Mornings with Knee Bends



1 minute: Jumping Jacks



30 seconds: Platypus Walks



1 minute: Shadowboxing with Crossovers, Uppercuts and Knee Bends



1 minute: Plié Squats with Calf Raises



2 minutes: Reverse Lunges



1 minute: Squat Thrusts



1 minute: Scissors Reverse Crunches



2 minutes: Deluxe



1 minute: Bench Stepups (if possible, combine with Triceps Kickbacks)



1 minute: Pushups









Submit Your Photo for Consideration



Swim Suit Model Pics Be On Our Cover Find a Photographer

Supermodel Workout The Truth About Fitness Super Model Calendars





reliable info for models just starting out CLICK HERE



e mail







--------------------------------------------------------------------------------





Not familiar with some of these exercises above? Instructions follow:



Exercise is generally considered safe to do if done properly.



Check with your doctor before trying out any exercise program!







Good Mornings



Muscle worked: Lower back



Time: 2 minutes



This is the perfect exercise to warm up your back muscles as you simultaneously tone and shape your lower back, hamstrings, glutes and thighs. As the name implies, you can do these first thing in the morning, as soon as you get out of bed.



A. Stand with your feet slightly wider than shoulder-width apart and your hands behind your head.



B. Bend forward from the waist, keeping your legs straight and your gaze straight ahead. Keep your back flat. Once your body is perpendicular, rise back up as you exhale.



Warm up with a series of these for at least 30 seconds before moving on to the next phase.



Add a knee bend to the movement.



Do the move as usual, but this time, once your torso is parallel to the floor, bend your knees and lower your butt toward the floor, finishing the movement by straightening your legs and standing up at the same time.



All knee bends must be done slowly and carefully. Make sure to engage your glutes throughout the move by sticking your butt out as much as possible. (This will take the pressure off your knees. )



The Good Morning is a basic lower-back warm up that can be used at all levels. At the beginner level, concentrate on getting the form down and focusing on stretching out your lower back and hamstrings. As your level of proficiency improves, you can add weight by placing a pair of light dumbbells behind your head.







Jumping Jacks



Muscles worked: Thighs and arms



Time: 1 minute







Platypus Walk



Muscles worked: Butt



Time: 30 seconds



This is a silly looking exercise but it will get your heart pumping and quads burning.



Sit into a squatting position with your hands behind your head, your knees aligned with your toes and your butt sticking back as far as you can.



Keep your core tight and walk forward while pushing off with each heel. If you perform this correctly, you'll look like a platypus - and your glutes and thighs will be on fire.



Make sure to sit back in your heals.



Do not step too far forward or you'll stress your trailing knee.







Shadow Boxing



Muscles worked: Shoulders, back, arms and abs



Time: 1 minute



You can shadow box with or without weights. Hold light weights in each hand, and throw a series of punches.



Make sure not to punch so quickly that you hyperextend your elbows or shoulders.



Throughout your workout, keep your abs tight and your shoulder blades retracted. The tighter your core, the more effective shadowboxing becomes.



Try the following punches, interspersed with some knee bends, as if you were ducking an incoming punch from your shadow.



Crossover



Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs. Pull back and repeat on the other side.







Uppercuts



With your left elbow against your ribs and your palm turned up, punch in an upward motion, as if you were punching someone in the stomach and trying to lift them off the ground with your fist. Pull back and repeat on the other side.







Plié Squats with Calf Raises



Muscles worked: Butt, hips and calves



Time: 1 minute



Get in a squat position with your feet shoulder-width apart and hold a dumbbell between your legs. Your toes should be turned out at a 45-degree angle. Stick your butt back as you squat down, keeping your body weight in your heels. As you are sinking into the squat, bring your heels off the ground and rise off the balls of your feet. (Continue to keep your body weight back toward your heels. Then, bring your heels back to the floor and shift your body weight back into them, squeezing your inner thighs and glutes before pressing back up.



Pay close attention to your knees and lower back with this move. Don't allow your knees to jut beyond your toes. Also, don't lock them in the "up" position. If your lower back hurts, you are not keeping your abs tight enough throughout the move.



This can also be performed with someone a partner, allowing greater stability and more range of motion.







Reverse Lunges



Muscles worked: Butt, hips, back of thighs and outer thighs



Time: 2 minutes



Stand with your feet shoulder-width apart. Keep your core stable and your weight on your heels. Inhale as you take a large step back with your left foot, planting and then lowering your body until both legs are at right angles. Exhale as you push up through your front heel.



Always keep your body weight in your heels, making sure to press up through your heels on the ascent. Once you get into the lunge position, pulse slightly up and down 15 to 20 times, focusing the weight from your heel into your glute.







Squat Thrusts



Muscles worked: Arms, shoulders, abs, butt, thighs, and calves



Time: 1 minute



A. Stand with your feet shoulder-width apart.



B. Squat down and place your hands on the floor slightly in front of you.



C. Supporting your weight with your hands, kick both legs out behind you so you are in an elevated push up position.



D. Quickly tuck your legs back beneath you (returning to position B).



E. Stand up.







Scissors Reverse Crunch



Muscles worked: Lower abs



Time: 1 minute



Lie on your back on a mat. Bring both legs into the air so that your legs form a 90-degree angle with your body. Stabilize your core and make sure your abs are tight. Bring your feet apart so your legs form a scissor shape. Then, exhale as you simultaneously pull your belly button down into the floor and roll up from your hips, concentrating on scooping out your lower abs.



Make sure your feet are flexed. If the move becomes too easy, use 5- to 10-pound ankle weights or ask a friend to apply gentle pressure downward to your ankles.



If your lower back hurts during this move, limit your range of motion and be sure to disengage your hip flexors. Additionally, be sure to tighten up your abs and keep them contracted throughout the movement.







Deluxe



Muscles worked: Glutes and hips



Time: 2 minutes



A. Get on all fours with your hands under your shoulders and your knees under your hips. Make sure your back is flat, not arched or curled. Stabilize your torso by contracting your abs. lnhale as you lift your right knee off the floor and pull it straight in toward your chest.



B. Exhale as you press your right foot back and up behind you in an arcing motion. You should feel the motion in the lower part of your buttocks. Inhale as you lower your leg until your thigh is parallel to the floor.



C. Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling.



D. Exhale as you straighten and raise your right leg behind you. Inhale as you lower it.



E. Exhale as you go directly into the "hydrant," bending your leg and lifting it to the side, as if you were a dog using a fire hydrant. You should feel the exercise in your buttocks and outer thigh.



Perform all of the Deluxe movements slowly and methodically. Make sure you are contracting your glutes in every move.



If you feel it in your lower back, tighten your abdomen and flatten the arch in your back. If your wrists hurt in the all-fours position, hold your hands together and rest on your forearms.



For additional resistance, you can use a pair of ankle weights. It's best to start with a lighter set (5 pounds) and increase as you are able.







Bench Stepups (if possible, with Tricep Kickbacks)



Muscles worked: Glutes, front of thighs, back of thighs and calves



Time: 1 minute



A. Stand in front of a step with your core stable. Place your right foot on the step and press up through the heel of your right foot to lift your body up off the ground and onto the bench.



B. Once you've extended your right leg, bring your left knee up toward your chest. Lower yourself to the ground. Switch legs, and repeat the motion on the other side.



C. Step up with your right leg again, but this time, bring your extended left leg straight behind you without bending your knee. Lower it and repeat on the other side.



When stepping up, it's very tempting to push off with your foot, giving yourself momentum for the step. Resist the urge, focusing on pushing instead only through the leg that is lifting your body.



For an additional tweak, extend both arms out and overhead as you extend your rear leg behind you. Perform the move at a good clip, but keep the form and focus tight. Make sure not to arch your lower back.



Do not do this move if you have a history of knee or lower back problems.







Triceps Kickback



Muscles worked: Triceps



A. While holding a dumbbell at your side, go into a lunge stance and bend forward from the waist, making sure to keep your back straight. Bend your elbow and hold the weight so that your palm is facing forward. Rest your other hand on your thigh.



B. Exhale as you press your hand back, straightening your arm, making sure to keep your wrist locked.



C. Rotate your wrist so that your palm ends up facing behind you.



Keep your elbows close to your body throughout the move and concentrate on keeping your shoulders and upper arms motionless. If you feel this move in your lower back, your abs are not tight enough.







Pushups



Muscles worked: Chest, arms, back and shoulders



Time: 1 minute