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Here's The Move That Will Work You All Over!

Filed under: FitnessGym TimeMike Donavanik

Mike Donavanik is all about giving. He gives us tips, tricks, AND workout moves!

This here is a work out technique — be sure to try it out!

He says it'll work out your butt and biceps and everything in between! Perfect!

Happy sweating, guys!

Oh! And he also answers questions: If U have a question you'd like answered, write Tips@FitPerez.com or tweet @MikeDonavanik! We'd love to hear from you!

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Miley And Liam Tan And Toned On The Beach!

Filed under: Miley CyrusFitnessAbs

Miley Cyrus Liam Hemsworth Malibu Beach Miley Cyrus Liam Hemsworth Malibu Beach

If anyone needs any inspiration to sculpt some abs, here ya go!

Miley Cyrus is showing off her hot bod at the beach with her boyfriend Liam Hemsworth.

And Liam, those biceps! Stop it!! Sooo nice.

The two went for a healthy walk along the beach in Malibu. Miley tried to get some swimming in, but the water was a bit too cold for her liking.

A for effort, though! Even just walking 30 mins a day, five days a week, is a great way to maintain a healthy weight!

[Image via GSI Media.]

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Coldplay Performs Paradise Live On Letterman!

Wow!

These guys give such a stunning performance!

We're loving this song so much! So glad Coldplay isn't one of those bands that craps out on stage.

Isn't that the worst? When someone sounds awesome in the studio and horrible live?

But not these guys! And is it just us or has Chris Martin been twerkin' those biceps!

Damn, Gwyn! You are one lucky chick!

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The Secret To Toning Your Arms

Filed under: Exclusives!FitnessAdvice

Tired of all those bicep curls and tricep extensions at the gym without any results?

While those exercises may build the muscle in your arms, it won't burn the fat. Dynamics of Motion is here to let you know you have to do MORE for toned arms!

Check out the video above to learn the secret to toning your arms!

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How Jessica Biel's Trainer Transformed Her Body

Filed under: Jessica BielColin FarrellFitnessBody

Jessica Biel transformation

Over the years, Jessica Biel has transformed from a tomboy jock in 7th Heaven to a gorgeous leading lady who demonstrated her ability to make men drool in movies like I Now Pronounce You Chuck and Larry and The A-Team.

Now looking better than ever, she's busy filming another seksi role as Colin Farrell's love interest in Total Recall.

Back in El Lay, her personal trainer of 4 years, Jason Walsh, recently sat down and shared how he managed to make Jessica's body one of the best Hollywood has to offer!

Before coming to him, Jason says she stuck to machines and basic cardio, but he needed to get creative to re-proportion her body, explaining:

"Before Jessica came to me, she very much did ‘old school’ training with machines. It tended to lead to disproportioning in her shape. I began doing full body movement exercises, so that her body moved ‘in concert’. Her body changed in three months. Now, she’s very much in proportion. Her waist, legs, arms and shoulders fit nicely together and look better."

Working out with the actress two or three times a week, Jason helps her tackle every muscle in her body with HUNDREDS of different exercises, sharing:

"We do things like bicep curls using a low weight, followed by pull-ups. We also flattened the stomach doing twists and hanging leg raises…I incorporate lunges, crunches, squats and core work with light weights and high repetitions. We also do plenty of walking lunges, which stretch the larger leg and glute muscles so there’s no bulk up, and then Russian twists with the ball."

Although athletic, Jessica's gotta eat right to keep her body tight. Jason encourages her to eat smaller meals throughout the day, which are lower in fat and carbohydrates as she gets closer to bed time, saying:

"Clients like Jessica might eat small meals five times a day, which consist of lean meats and vegetables. Sometimes for a snack I’d suggest a protein shake with berries. Jessica might have oatmeal when she wakes up, a chicken salad for lunch, fruits as snack and then dinner might be something like fish, vegetables and rice. I always suggest Kale to her because it’s packed with anti-oxidants."

He may work with some of the biggest celebrities in the world, but Jason has some tips that you can use too!

- Try All Pro Science recovery shakes, they are the best protein supplement on the market.
- Do sled pulls and pushes with Sorinex sleds.
- Stop long distance running and start sprinting 20, 30 or 45 seconds followed by that amount of rest.
- Start working out without shoes for stronger feet and better foot performance.
- Its not about weight loss, its about feeling and looking fit and healthy, and in proportion.
- Eat organic and drinks lots of water
- Have your treats. It’s about not over eating. We do tend to eat way too much!

[Image via WENN.]

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Better Way To Work Out Biceps

Filed under: Fitness

Curls are SOOO last season!

The boys at Dynamics of Motion explain that curls aren’t the most efficient way to work out your biceps.

Try some chin-ups next time your at the gym! Or at home!

For more, check out DynamicsofMotion.com!

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QuickFit Tip Of The Day

QFTD Blue 1

Even your bicep has two muscles so remember to concentrated on the individual muscles within a muscles group.

Many people will state that they worked their abs, chest, or legs on a particular day. But they may not have concentrated on the individual muscles within a muscles group (i.e. your quadriceps are not one muscle, but it is a group of four distinct muscles). Folland, et al. (2007) asserted that one strength training principle that competitive athletes focus on is training each individual muscle so that it is stimulated for maximum output potential. Therefore, make sure if you’re working your chest, do the bench press along with the incline press and pec flys to ensure each segment of the muscle is being stimulated.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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