Burn Calories Fast With The Top 4 Boot Camp Workouts

If you want to burn that extra fat fast and build muscles in no time then this equipment free cardio from Thailand Fitness Bootcamp is your best short. It comes in short but very intense cardio intervals and full body strength moves for the best fix.

Burn Calories Fast With The Top 4 Boot Camp Workouts

The Jump Rope Drill

This one works with the thighs, calves, shoulders, back, plus cardio and here is how to do it best. Stand with your legs together and slightly bent. Keep your hands out to your sides and keep your arms bent at the elbow. With the pose nailed, begin jumping up and down while leaving only few inches between your feet and the floor as you hope and at the same time keep your arms rotating as if you were jumping a rope.

Body Weight Squats

Squats will work best for the butts and the thighs. Here, stand with your legs slightly apart (hip width) and your arms at your sides while at the same time keeping your back straight. Then squat down while bending both your knees and dropping your hips as if sitting. Keep your weight on your heels, bend your legs at 90 degrees, and slowly get to the starting point – repeat for 2 Mins.


Lunges are simple but with great results for your butt, thighs, and hips. Stand upright with your feet together and your hands akimbo. Step forward with either of your feet say your right foot at about 3 feet while keeping your right knee slightly bent. Do this while balancing on the ball of your left foot and keep straight back. Keep both legs at 900 and repeat while alternating the legs.

Vertical Leg Crunches

This is the best for anyone who needs the perfect abs. Lie on your back facing the ceiling and with your legs and arms straight. Then while keeping your legs together, lift your heels towards the ceiling until your feet are directly above your hips. Then raise your arms and quickly point them to your toes while at the same time lifting your torso as you tighten your abs.

Many simple but ideal fitness boot camp workout programs can be easily integrated with other exercise including calisthenics and even simple weight training. So don’t leave them behind if you’ve got them in your radar. They are awesome and will give you the best results.


The Ideal Types Of Curls For Biceps Growth

It is usually during the fitness holidays that I gain a lot about general body fitness. And the previous month I learned ideal ways of making my bisceps grow. I have been practicing them in my gym and my friend they don’t disappoint. If you would love to keep up with me then you’d better check this out.

Negative Curls

Negative curls require negative resistance. This type of resistance is always an ideal option since it requires your biceps to recruit more muscles. This is because in reality doing something in the opposite direction requires you to use a lot of concentration that you normally do.  The same principle applies to negative curls in engaging more muscle fibers when practiced. So if you love preacher curls, consider adding a little weight and performing it to the negative.

The Ideal Types Of Curls For Biceps Growth

Curl With Your Back On The Wall

This simple trick will keep your back muscles firmly planted when you curl. This way it will isolate the muscles from gaining that “cheating” momentum and keep your core fully engaged. Remember to also bend your knees a little and to keep your elbows in contact with the wall.

Keep To Tension Point

A simple tweak but with an elephant’s growth size to your biceps this trick works miracles. What it does is that it helps you to keep that heavy weight with its tension to one point. It is the focus of the tension that assists your muscle fibers to grow. Simply raise the weight and then pause for around two seconds. After that, lower the weight with control for your reps count.

Partial Rep Hammer Curls

In this form of curl what you do is to take your reps from the bottom of the movement to the half way point. Then the same number of reps from the half way point to the top of the curls movement. Just keep to your fitness capacity and then divide the motion range for the curls into two halves. After doing this ensure that you take the full curl movement too.

Isometric Curls

This simply implies that you hold the weight in a fixed position for a period of time. Usually it is best done by the use of the bar, and weights. Hold them halfway for a stipulated period and then slowly lower to start position.

Never take your work outs alone. Usually it is better to have a partner whom you can work out with. This way you will be able to take your reps to full length and have a spotter help in exhausting your capacity.

Advantages of Bodyweight Training over the Free Weight Training

Exercise is one of the natural ways of getting rid of the pain-in-the-ass excess bodily fat as well as maintaining a person’s general health. The type of exercise used by an individual would depend on many factors such as level of experience, body type, training preferences and particular objective. Free weight training is a type of exercise which uses free moving objects such as dumbbells and other exercising equipment to initiate the activity. We have a lot of things to consider before starting this training like the proper way to perform an exercise and the suitable equipment to use for a specific exercise. On the other hand, we have the bodyweight training. In this type of exercise, we don’t need a gym or the use of tools and machinery to perform an exercise. We only need our own body resistance. We can now see the difference between free weight and bodyweight training. So, which type of exercise is best for you? In a most basic sense, bodyweight training is more simple and convenient. To delve further into this topic, we lay out these advantages of bodyweight training over the free weight training:

Advantages of Bodyweight Training over the Free Weight

Convenience and functionality

Who needs equipment or gym when you can readily carry out activities in your house or any preferred places to improve bodily functions using bodyweight training. Bodyweight training is ideal for individuals who are interested in body workouts but do not have good access to exercising equipment. Unlike in free weight training wherein you use the resistance of an external object to perform training, in bodyweight training, from the word itself, you only use your own body weight for exercise. In free weight training, you tend to move equipment or its component from one point to another. On the contrary, body weight training requires you to move only your own body from one point to another allowing you to achieve gain in boosting physical fitness. It also challenges individuals of different levels and people of different ages because it can be easily modified which makes it an adaptive strategy.You can execute movements in a manner you would actually want.

Increased flexibility and balance

Through the motions which resulted from executing bodyweight training exercise, you can be certain that your joints are moving freely thus resulting to improved body posture. Bodyweight-based exercisessuch as yoga can improve flexibility. Because bodyweight exercises don’t require the use of weights in training, you must be fully aware of your body’s capability and balance. By doing exercises such as ‘squat’, or ‘push-ups’ you need control of your body.  This leads to the improvement of your balance and core muscle strength. Athletic performance is also improved in using bodyweight exercises. By going to this site, you’ll learn more about body weight training: http://www.fitxz.com/

Injury Prevention

Free weight training has higher potential risk of many injuries compared to bodyweight training. Generally, bodyweight exercise is safer and less likely to result impairments. In fact, many simple bodyweight workout can actually help for rehabilitation. Some bodyweight exercises are sometimes hard to execute for certain people but it’s less dangerous or risky.

Free weight training is a no match for the benefits that the bodyweight training offers. Bodyweight training is a simple, convenient, no-equipment type of exercise which is effective in completing fitness goals.