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The Bruce Lee Workout - Look Like Bruce Lee
Bruce Lee developed many strength workouts during his career and not all have been
documented. However, he did keep good training notes, and it is from these that we know
about his strength workouts. If you want to develop functional strength, then this workout will provide a great starting point.

"Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain." - Bruce Lee

In the Bruce Lee Workout, form is very important. Poor form not only reduces the
effectiveness of an exercise, but it can also cause injury, by placing too much pressure in the
wrong areas. Bruce Lee developed many workouts during his career and not all have been
documented. However, he did keep good training notes, and it is from these that we know
about the Bruce Lee Workout. Bruce Lee divided his training into specific martial arts training
and training to enhance his martial arts prowess, i.e. Weight training, calisthenics, cardio
fitness and stretching. Each day Bruce Lee would train to improve his physique and his
martial ability. However, Bruce Lee also stated that it was important to never train the body so
hard on any given day, that the body is too weak on the following days to train more, or fight.
From a martial perspective, it is essential to never over train, as although in the long term
intensive training can make the body stronger quicker, to leave yourself weak is not good martial practice.

"Above all, never cheat on any exercise; use the amount of weight that you can handlewithout undue strain." - Bruce Lee
This quote is still valid for all forms of weight training exercise today. Firstly,
good form is essential, whether you are lifting weights, stretching, performing
bodyweight exercises, or practicing martial arts. Bruce Lee obviously had a
very good grounding in the importance of good form, as kung-fu, and other
martial arts, use "forms" for training and honing fighting techniques. Good
form is essential in martial arts, as it can help to determine the strengths and
weaknesses of a student, condition the body to react and move in the correct
way, and strengthen the muscles, ligaments and joints. Poorly executed form
can lead to poorly executed martial application, which can be fatal.

In the Bruce Lee Workout, form is very important. Poor form not only reduces
the effectiveness of an exercise, but it can also cause injury, by placing too
much pressure in the wrong areas. Also, the cheat on an exercise, is to cheat
your own body of obtaining the optimal workout during any given session.

Bruce Lee's weight training routine evolved during his career. In his early
days, his emphasis was on body building, especially forearm training, and he
supplemented his diet with protein drinks. Later on, he started to simplify his
training. He realised that rather than the isolation exercises favoured by
bodybuilders, he needed to perform compound weight training exercises to
increase overall strength and condition. Bruce Lee's weight reduced after he
gave up the bodybuilding routines in favour of more traditional compound and cardiac training.

"Since weight training involves repetitions, a great deal of energy must be
exerted. Therefore, weight training should be practice only every other day." -
Bruce Lee

This quote is interesting, as it seems to be a move away from his traditional
approach of not working the body so much that you are weakened. So
although he was moving away from the bodybuilding routines, he was also
moving away from pure martial arts. The Bruce Lee Workout should be
intensive enough to require adequate recovery days. Bruce Lee suggested
that you should train at most once every other day, or three days per week,
with an extra rest day at the weekend. For Bruce Lee, the most important
aspect of has new weight training routine was that he could still train his
martial arts and endurance / cardio on the other days. Bruce Lee adopted a
cross training methodology, in that he believed that fitness training should
have three key elements: stretching for flexibility; weight training for strength;and cardiovascular for endurance.

Bruce Lee's 20 Minute Strength and Bodybuilding Routine
Bruce Lee Clean and Press - 2 sets of 8 reps
The clean and press is a classic weight lifters exercise. Unlike bodybuilding
exercises which work muscles in isolation, weight lifting / power lifting
exercises work muscles together, i.e. They are compound movements. Bruce
Lee performed clean and presses in a very intensive fashion, that is, without
rest in between reps. This made the exercise a cardio and endurance exercise
as well as a weight training exercise. In the clean and press a barbell is lifted
from the floor, and in one explosive movement the weight is lifted up to rest on
the front of the shoulders - this is the clean. Afterwards, the weight is then
pressed upwards, and held overhead. It is then lowered to the floor in one
movement, and repeated. Form is essential in the clean and press, and it is
also important not to attempt to lift too much weight, as injuries to the lower
back are common in poorly executed clean and presses.

Bruce Lee Barbell Squat - 2 sets of 12 reps
The squat is one of the most important compound exercises in the Bruce Lee
Workout, especially for martial artists. It develops a solid base and core. In
the standard squat, which should always be performed in a squat rack for
safety, a barbell is placed across the shoulders, and a squat is performed.
Bruce Lee advised there should be no pause in the lowest position, instead
as soon as your thighs reach a horizontal position, you should rise again to a
standing position. The squat works the hips, glutes, hamstrings, calves and quads.

Bruce Lee Barbell Pullover - 2 sets of 8 reps
The barbell pullover is a weight training exercise that is less common these
days. It is the classic rib-box expander. To perform a pullover, you should lie
on a flat bench, hold a barbell with a shoulder width grip overhead, and then
lower it backwards behind your head, keeping a the elbows slightly Bent the
bar should be held as far back as is comfortable. Some people can touch the
floor behind them with the bar, but this is not recommended without adequate
training. Use a light weight to start with, as this is a deceptively difficult movement.

Bruce Lee Bench Press - 2 sets of 6 reps
No weight training session would be complete without a bench press. Many
martial artists actually advise against the bench press, as it expands the rib
cage, which is a weakness in fighting. Bruce Lee taught that a fighter should
aim to develop a solid set of ribs, which can take strikes. Performing many
bench presses, and pullovers too, can open the ribs too much, so if you plan
to fight competitively, do not place too much emphasis on these exercises.

Bruce Lee Good Mornings - 2 sets of 8 reps
Bruce Lee was a fan of the good morning exercise. The exercise involves
holding a barbell across the shoulders, and then bending forward, keeping
the legs and back straight. This exercise can be very dangerous if you do not
warm up, and attempt to use too much weight. Really good mornings can be
performed with good results with just an empty bar. Bruce Lee damaged his
back doing good mornings - he did not damage it in a kung-fu challenge match, as portrayed in the film Dragon!

Bruce Lee Barbell Curls - 2 sets of 8 reps
Curls are the other staple weight training exercise along with bench presses.
Everyone seems to want bigger biceps. For martial arts styles that involve
grappling, grabbing, pulling and throwing, a good pairs of guns come in very
useful. So perform bicep curls in each training session to build up the guns.
Bruce Lee Workout aims to increase your pulling power.

Change the Routine to Suit Your Needs
With any weight training routine, it is important not to get into a rigid routine.
After a while of training, you will hit a plateau, and training will no longer
produce the same gains, if any, that it once did when you were weaker and
less fit. For this reason, it is essential to add new exercises, train with
dumbbells instead of barbells at times, change the weight and number of
repetitions etc. To give the body a new challenge, and a new spurt of growth.

This was by no means Bruce Lee's only workout and weight training routine,
but it formed the foundation, the core, of his strength training, later in his
career. If you want to start to train like Bruce Lee, then perform the Bruce lee workout at least once per week.

Bruce Lee’s abdominal muscles were quite exceptional. They were very well
defined, well developed, and very solid. Lee’s waist was very thin, with almost no fat
at all. Bruce Lee followed some simple rules to ensure that his abs stayed in great shape. The main rules are:

Diet is the most important thing when building abs. Learn how to eat in order to
build muscle and keep off fat. The Atkins approach is a great way to lose the fat.
Losing fat is the second key. If you have a layer of fat over your abs you will never
see them no matter how good they Are work your abs like any other muscle. Add weight constantly so you don’t stagnate.
Bruce Lee Abs Tips
Bruce Lee himself often used to comment on how he trained his abs. In doing so he
helped people build their own. Bruce learnt how to build abs from champion
bodybuilders, and spent many years perfecting the art of abdominal development.
He believed that the abs were a vital to providing balance and strength in the body.

“The abdominal and waist region coordinate all parts of the body and act as the
center of generator. Therefore, you can promote the ability to control the body’s
action and master your will more easily.” Bruce Lee.

One of the best tips that he offered and which has been tried and tested is that one
should always curl your body up as if rolling up a newspaper when doing a crunch.
Do not sit up and down like a see-saw but curl your upper body up starting with
your head, then neck, then chest. Keep your abdominals engaged (tensed) and
your attention focused on them at all times. Do not simply go through the motions.

Lee concentrated on five exercises for stomach and abdominal development. He
found that these were the best exercises to help build and maintain perfect six-pack
abs. He would also only perform 1-3 different exercises on any one day, and very
rarely perform all five in the same session, or on the same day.

Bruce Lee’s most common abs exercises:

Waist twists - four sets of 90 repetitions.
Sit-up twists - four sets of 20 repetitions.
Leg raises - four sets of 20 repetitions.
Leaning twists - four sets of 50 repetitions.
Frog kicks - four sets of 50 repetitions
Also Bruce liked to perform the follow stomach exercises:

Roman chair sit-up
Leg raises (excellent for the lower abs)
Side raises
Bruce Lee’s Abdominal Training Tips:

It is important to work fast while concentrating on good form. When you can no
longer perform any more full repetitions, continue with smaller movements, such as
abdominal crunches, which give improved muscle development and definition.

Bruce Lee was also a firm believer in static concentrations, which involve tightening
the stomach muscles for short bursts and then relaxing.

Most importantly, Bruce Lee taught that abdominal exercises never reduce the
waist, i.e. There is no reduction in belly fat. For this, diet and nutrition is key.

Lee further developed this routine, adding additional sets of sit-ups, side bends,
leg raises, “flags,” twists and back bends to his abdominal workout regimen. The
“flag” exercise was a particularly difficult drill Lee devised for working the
abdominal. While lying on a bench, he would grasp attached uprights with both
hands and raise himself, supported only by his shoulders. Then, with his knees
locked straight and his lower back raised off the bench, he would perform leg raises.

Bruce Lee’s Success with Abs Training
In addition to what we have learnt from Bruce Lee, there have been many other
tried and tested methods of exercising and bodybuilding. Here is a summary of the concepts required for developing excellent abs:

Bruce Lee preformed both cardio and weight training (high and low intensity) every
single day. In doing this he lost a lot of muscle but mainly he burned off fat. This
was the main reason that his abs looked so good. There was barely a shred of fat covering them.

Bruce ate a good diet and a lot of protein. He was an advocate of eating a post
workout protein shake and used to experiment with lots of different ingredients.
Recent research has proven that post workout shakes drunk within 30 minutes of exercise provide maximum benefit.

Lee firmly believed that proper nutrition was essential for developing the perfect set
of abs. What you eat determines the thickness and density of the outer tissue
covering the abdominal muscles. Once the belly fay has been worked off through
calorie controlled dieting and aerobic and endurance fitness training, the abs are
then relatively easy to maintain through a good healthy diet and regular abdominal exercising.

He did a lot of martial arts and was especially adept at kicking. Lots of the muscles
used to power a kick come from the stomach region and as such he worked his absolute in different ways.

He was constantly changing his abs routine which kept his abs guessing and helped him to achieve a very complete development.

Bruce Lee’s final advice is to exercise abs daily, and that with patience and perseverance, results will be seen in time.


Daniel Craig is possibly now in the best physical shape (ignoring his injured shoulder)
that he has ever been in. It seems that he has taken method acting to the extreme,
and is in as good shape as the average British spy or special armed services soldier would be in. So, how does Bond get so fit?

For the Quantum of Solace Daniel Craig employed a new strength training coach,
Simon Waterson, to help him to build on the success that he made while working on
Casino Royale. This workout is a 5 day a week split training regime, with active rest at
weekends. As we know from Devil May Care, Bond was a keen swimmer and tennis player, so these activities are ideal for weekends.
 
Like this workout try Daniel Craig's workout..


Daniel Craig’s Weight Training Workouts
The Bond workout concentrates on different muscle groups each day, with an
intensive interval training afterwards. The three main weight training workouts are
Chest and Back, Legs, Shoulders and Arms, with some plyometric training and Power
Training (Olympic weight lifting) exercises thrown in too.

Day 1: Plyometric Circuit
Day 2: Chest, Back and Leg Exercises (see below)

Day 3: Active Rest - gentle swimming, yoga or other activities
Day 4: Arms and Shoulders
Day 5: Plyometric Circuit
Day 6/7: Active Rest
007 Chest and Back Exercises
Incline press-ups and plyometric press ups:
The foundation of a strong back and powerful chest is the humble press up.
Performed by in military boots camps all over the world, this humble exercise is too
often overlooked by gym goers. With your feet up on a bench, or chair, perform press
ups, keeping your back straight at all times. Aim for 3 sets of 10 to start with. In the
final set, place your feet on the ground and attempt “clap ups”, i.e. Push up powerful enough to do a quick clap on each press up.

Incline Bench Press:
To work the upper chest, lie on a bench at a 45 degree incline, and pump put 3 sets of
10 incline bench presses. Do not bounce the bar on your chest, and do not lock out your elbows. Keep the movement steady.

Pull Ups:
For this you will need a pull up bar. Hold the bar with an underhand grip (palms facing
you), slightly wider that shoulder width apart. Pull yourself up until your chin just
passes the bar, then carefully lower yourself, take a few deep breaths, and lift again.

Incline Flys:
Back to the 45 degree incline bench, this time using dumbbells. Hold a dumbbell in
each hand directly above your chest, then lower your arms downwards and out to the
side, keeping your elbows slightly bent, so that the chest expands, then lift again. 3 set of 10 reps.

James Bond’s Leg Training
Squats:
No proper weight training session is complete without squats. Ideally use a barbell in a
squat rack / cage. With feet shoulder width apart, perform full squats. Good form is
essential, so read here for a full description on how to squat. Perform 3 or 4 sets of 10.

Dead lifts:
Dead lifts are the second most powerful compound exercise. Perform 3 or 4 sets of 10.
Watch this video to learn how to dead lift properly.

Hamstring Curls:
The hamstring curl is not a classic exercise, but is a good isolation exercise to go
along with the squats and dead lifts. Basically it performs the opposite movement to the
squat, so that you are contracting the hamstring rather than expanding. Lie flat on a
hamstring extension bench, stomach down, with ankles hooked under a padded bar.
Lift legs as much as possible, and return slowly.

Lunges:
The lunge is another fantastic leg exercise. They can either be done with or without
weights. Simply hold a dumbbell in each hand, ideally use the heaviest weight that you
can hold. And take a long step forward, bending your front knee, and keeping your
back upright and straight, then return to standing position and repeat with the other leg.

Daniel Craig’s Bond workout continues in the next instalment, with Shoulder and Arm
workouts, and intensive plyometric workouts combined with power lifting techniques... read more on
Daniel Craig, click here.