Fitness and Health

Most Effective Ab Exercises 2

2013-04-22T16:33:00.005-07:00

Captain's Chair Leg Raise

Paige Waehner

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. How to:

Stand on the chair and grip handholds to stabilize your upper body.
Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
Don't arch the back or swing the legs up.
Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

If you don't have access to a captain's chair rack, you can try a ball roll out as a substitute.

Most Effective Ab Exercises

2013-04-22T16:31:00.002-07:00

Bicycle Exercise

Bicycle Exercise for Abs

Paige Waehner

Want to know the most effective ab exercises? The American Council on Exercise found out just which exercises target the abs in the most effective way in an ACE-commissioned study.
It's important to remember that, while ab exercises won't get rid of fat from the belly, a strong core is important for keeping your body healthy and protecting your spine.
The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.
Most Effective Ab Exercise: Bicycle

Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

View this video for more detailed instructions.
If you have difficulty with this move, you can try a modified version.

Bowflex PR1000 Home Gym

2013-04-22T16:27:00.000-07:00

Sliding Seat Rail adds aerobic rowing training for calorie-burning, cardiovascular warm-up and cool-down (also great for leg presses and seated leg extensions)
Multi-use Hand-Grip/Ankle Cuffs designed to add flexibility and performance to any workout
Workout Placard displays workout descriptions for easy reference while you're exercising
Number of available exercises: 30+
Height: 81 inches (205 cm)
Length: 84 inches (213 cm)
Width: 38 inches (97 cm)
Minimum Workout Area: 100 by 78 inches (254 x 199 cm)
Maximum User Weight: 300 pounds (136 kg)
210 pounds of Power Rod resistance
Four-inch upholstered roller cushions for leg extension and leg curl
Horizontal bench press
Triple function hand grips for lat pull down
Built-in cardio rowing machine
Folds for easy storage
Cannot be upgraded to 310lbs

Exercises:

Bench Press

Decline Bench Press

Incline Bench Press

Seated Shoulder Press

Front Shoulder Raise

Crossover Seated Rear Delt Rows

Scapular Retraction

Narrow Pulldowns

Stiff-Arm Pulldowns

Seated Lat Rows

Reverse Grip Pulldown

Seated Low Back Extension

Triceps Pushdown

Triceps Extension

Standing Biceps Curl

Wrist Curl

Seated (Resisted) Abdominal Crunch

Trunk Rotation

Leg Extension

Calf Raise

Seated Hip Adduction

Seated Hip Abduction

Leg Kickback

Leg Press

Manufacturer's Warranty
Frame - one year; Rods - five years; Parts - 60 days

Bowflex PR3000 Home Gym

2010-12-25T07:37:00.000-08:00

The Bowflex PR3000 home gym is a great way to strengthen your muscles with over 50 strength exercises and a built-in rowing station. With up to 210 pounds of Power Rod resistance (can be upgraded to 310 pounds), this versatile machine helps work the abs, arms, chest, back, shoulders, and lower body. It includes a no-change cable pulley system, vertical bench press, triple-function hand grips for lat pull-down, and four-inch upholstered roller cushions for leg extension and leg curl exercises.

View Products Details

The PR3000 utilizes Bowflex's patented Power Rods, which provide resistance, or weight, that feels as good as or better than free weights--but without the inertia or risk of joint pain usually associated with free weights. You can hook one, two, three, four or all of your Power Rod units to the cable pulley system and go from as little as 5 pounds all the way up to 210 pounds of resistance.

They're precisely manufactured from a high-tech composite material under the highest quality control measures, then sheathed and tested 4 separate times to ensure quality and durability. The Power Rod units are so strong, you can flex them repeatedly but you won't be able to wear them out.

Features and Specifications:

* Multi-use Hand-Grip/Ankle Cuffs designed to add flexibility and performance to any workout
* Workout Placard displays workout descriptions for easy reference while you're exercising
* Number of available exercises: 50+
* No-change cable pulley system
* 210 pounds of Power Rod resistance (which can be upgraded to 310 pounds)
* Four-inch upholstered roller cushions for leg extension and leg curl
* Vertical bench press
* Triple function hand grips for lat pull down
* Triple function ankle cuff grips
* Leg Attachment
* Height: 83 inches (211 cm)
* Length 64 inches (163 cm)
* Width 41 inches (104 cm)
* Workout Area: 100 x 78 inches (254 x 199 cm)
* Maximum User Weight: 300 pounds (136 kg)

the difference between the fat-burning mode and the cardio mode on the machines at the gym

2010-12-25T07:35:00.000-08:00

Q. What's the difference between the fat-burning mode and the cardio mode on the machines at the gym?

There are problems with the fat burning option on the cardio machines, and it really ought to be eliminated.

The idea behind the fat burning option is this: Because fat is denser than carbohydrate, it requires more oxygen to burn. So, to maximize the percentage of fat you burn, compared to carbohydrate, the fat-burning mode would have you work out at a pace at which your body can deliver lots of oxygen to your muscles. That generally means a slow pace, to keep you from getting breathless.

The problem is that when you exercise at a slower speed, you burn fewer total calories -- from both carbohydrate and fat -- because you simply don't do as much work. Further, the way to get aerobically fit is to get your heart rate into the training range (usually 60% to 85% of your maximum heart rate), which is hard to do at slower speeds. And fitness is ultimately what you're after, whether your goals are better health, burning calories, or improving heart and lung capacity.

The bottom line is that the fat burning mode probably won't be intense enough to maximize total calorie- or fat-burning, or to help you increase or maintain optimum fitness levels. Use the cardio mode to maximize your exercise benefits.

Q. What is basal metabolic rate?

Basal metabolic rate (BMR) is the rate at which your body burns calories just to sustain life. For most people, that's roughly 50 to 80 calories per hour, or 1,200 to 1,920 calories per day. Exactly what your BMR is depends on genetics, your muscle mass, and other factors.

Of course, you burn more calories when you exercise -- or just go about the activities of daily life. For example, if you work out at the gym for 60 minutes and burn 400 calories, that comes in addition to whatever your BMR burns up. (If you walk home from the gym instead of driving, you'll burn even more!) At the end of the day, if your total energy expenditure is greater than the number of calories you've eaten, you'll lose weight.

SOURCE: WebMD Weight Loss Clinic Expert Column WebMD Weight Loss Clinic: Exercise and Fitness by Richard Weil, MEd, CDE, published May 1, 2003. American College of Sports Medicine web site: "Guidelines for Healthy Aerobic Activity."

What should my heart rate be during exercise?

2010-12-25T07:29:00.000-08:00

Q. What should my heart rate be during exercise?

Richard Weil, MEd, CDE, recommends calculating your target heart rate with a formula called the "heart rate reserve" method. Use a watch with a second hand to keep track of how many times your heart beats per minute. You can feel your heartbeat at the underside of your wrist or along the side of your neck.

Here's how to use the formula:

* Determine your Maximum Heart Rate (MHR) by subtracting your age from 220.
* Then, subtract your resting heart rate (it's best to take this when you first wake up in the morning) from your Maximum Heart Rate to find your Heart Rate Reserve (HRR).
* Multiply your HRR by the percentage of your MHR at which you wish to train (60% to 85% is the usual range for people looking to increase fitness and health).
* Add your resting heart rate back to that result to get your target rate.

So, assuming an age of 27, a resting heart rate of 70 beats per minute, and a desired training range of 70%, the calculation would look like this:

220 - 27 = 193
193 - 70 = 123
123 x .70% = 86
86 + 70 = 156

Remember, this is an estimate, not an absolute. Also keep in mind that athletes may exceed the training zone, and even the maximum heart rate, during high-intensity training.

Q. My weight has hit a plateau. What do I do?

There are several reasons why your weight can hit a plateau, including:

* Losing weight too quickly. When this happens, your metabolism (the rate at which your body burns calories) can slow down because your body senses it is starving. Rapid or large amounts of weight loss can slow your metabolism by as much as 40% in six months.
* Losing muscle. When you lose weight, up to 25% can come from muscle tissue. And since muscle is the engine in your body that burns calories and helps maintain your metabolism, losing it can hinder weight loss. Weightlifting can help preserve and build muscle.
* Reaching your body's particular set point -- the weight and metabolic rate your body is genetically programmed to be. Once you reach that point, it's much harder to lose weight and even if you do, you're likely to regain it. If you're at a weight at which you've hit a plateau in the past, if your body generally seems to gravitate toward that weight, and you're within a BMI (body-mass index) range of 20 to 25, then you may be at your set point.
* Decreasing your physical activity and/or increasing your caloric intake. People lose weight all the time by reducing their caloric intake without doing any exercise, but it's almost impossible to keep weight off without exercising. Many scientists agree that physical activity is the single best predictor of whether a person will maintain a weight loss.
* Other health factors, including thyroid or adrenal gland problems; medications like antidepressants; quitting smoking; menopause; and pregnancy.

Even with any of the above factors, the bottom line to losing weight is eating fewer calories than you burn. Studies show that people almost always underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake.

As for exercise and weight plateaus, sometimes a change in routine can help. Instead of the treadmill, try the bike, or the stepper. Instead of a dance class, try a stretch and tone class. If you're not weight lifting, this would be a good time to start. If you already do aerobic exercise, try adding intervals (short bursts of higher-intensity exercise) to your aerobic workouts. And keep reminding yourself that if you maintain an active lifestyle and continue with healthy eating, you will reach your goals.

15 Tips to Restart the Exercise Habit (and How to Keep It)

2010-12-25T07:22:00.000-08:00

15 Tips to Restart the Exercise Habit (and How to Keep It)

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved.

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.

2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to
put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.

14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Bowflex PR1000 Home Gym

2010-12-25T07:14:00.000-08:00

The Bowflex PR1000 home gym is a great way to strengthen your muscles and add a bit of cardio training to the mix with over 30 strength exercises and a built-in rowing station. With up to 210 pounds of Power Rod resistance, this versatile machine helps work the abs, arms, chest, back, shoulders, and lower body. It includes triple-function hand grips for lat pull-down, a horizontal bench press, and four-inch upholstered roller cushions for leg extension and leg curl exercises. The rowing machine rail also folds when you're done with your workout

View Products Details

The PR1000 utilizes Bowflex's patented Power Rods, which provide resistance, or weight, that feels as good as or better than free weights--but without the inertia or risk of joint pain usually associated with free weights. You can hook one, two, three, four or all of your Power Rod units to the cable pulley system and go from as little as 5 pounds all the way up to 210 pounds of resistance.

They're precisely manufactured from a high-tech composite material under the highest quality control measures, then sheathed and tested 4 separate times to ensure quality and durability. The Power Rod units are so strong, you can flex them repeatedly but you won't be able to wear them out.

Features and Specifications:

* Sliding Seat Rail adds aerobic rowing training for calorie-burning, cardiovascular warm-up and cool-down (also great for leg presses and seated leg extensions)
* Multi-use Hand-Grip/Ankle Cuffs designed to add flexibility and performance to any workout
* Workout Placard displays workout descriptions for easy reference while you're exercising
* Number of available exercises: 30+
* Height: 81 inches (205 cm)
* Length: 84 inches (213 cm)
* Width: 38 inches (97 cm)
* Minimum Workout Area: 100 by 78 inches (254 x 199 cm)
* Maximum User Weight: 300 pounds (136 kg)
* 210 pounds of Power Rod resistance
* Four-inch upholstered roller cushions for leg extension and leg curl
* Horizontal bench press
* Triple function hand grips for lat pull down
* Built-in cardio rowing machine
* Folds for easy storage

Exercises:

* Bench Press
* Decline Bench Press
* Incline Bench Press
* Seated Shoulder Press
* Front Shoulder Raise
* Crossover Seated Rear Delt Rows
* Scapular Retraction
* Narrow Pulldowns
* Stiff-Arm Pulldowns
* Seated Lat Rows
* Reverse Grip Pulldown
* Seated Low Back Extension
* Triceps Pushdown
* Triceps Extension
* Standing Biceps Curl
* Wrist Curl
* Seated (Resisted) Abdominal Crunch
* Trunk Rotation
* Leg Extension
* Calf Raise
* Seated Hip Adduction
* Seated Hip Abduction
* Leg Kickback
* Leg Press

six exercises for triceps

2010-12-19T09:31:00.000-08:00

Six exercise that will transform turkey's-neck triceps into the horse-shoes you want.

You may have come this far in life, even done a year or two of weight training, without paying much attention to your triceps. Why bother now? Because there's only one muscle (well, it's not really a muscle) that'll provoke more gasps than well-developed triceps. And crazy as you may be, you're sure as hell not going to attach that to a stack of cable weights.

In 99 percent of daily life, your arms are at your sides, casually presenting the triceps. Unless you plan to parade around the office posed like Godzilla, your biceps in semi-permanent contraction, it's the triceps that swell your sleeves. You have eyes only for your biceps, but everyone else beholds your total arms, and the fact is, your triceps are more than twice the size of your biceps, making up two-thirds of your upper arm.

"Even if you've ignored them, the triceps usually respond to area-specific exercises well," observes former competitive bodybuilder Ken Smith, now a coach and personal trainer in Newport Beach, California. That's because virtually every bench press and overhead press you've ever done has worked your triceps and laid a foundation for developing them further.

The muscles that make up your triceps have three heads: medial, lateral and long. Almost all triceps exercises work the medial head and at least one other. While some guys emphasize size by performing mass-building exercises, isolation movements will help balance the development of all three heads.

For an ideal triceps workout, select one of these three mass movements and two of the three cable isolation exercises that follow to help you develop that much-desired horseshoe.

Mass-builders

The lying dumbbell French press, with medial- and lateral-head emphasis, produces a lot of bulge for the buck, demanding the mirror-image balance of two dumbbells moving through a careful arc. It's a classic mass-builder - but even classic movements can be improved, notes Smith. "The triceps seem to get bored easily," he says, "so try to vary the routine and the way each exercise within the routine is done. Often." Smith says even small changes in the angle of a bench can alter the range of the French press, preventing your muscles from growing accustomed to a particular approach. A decline French press, quite difficult to perform, attacks your triceps in a way incline and flat versions can't. Regardless of variation, however, remember to keep your upper arms perpendicular to the floor at all times.

"Try rotating the dumbbells forward (palms facing your feet) as you conclude the French press, further pumping the outside head," Smith suggests. "You can vary the point where rotation begins, but the earliest point would be a third of the way through the extension."

The seated single-dumbbell triceps extension is another terrific mass-builder that's particularly effective at hitting the hard-to-reach long head. The seated position minimizes the tendency to cheat the weight up with your legs. Be careful in selecting a weight: If you have to move your elbows outward or change their spacing as you press upward, the dumbbell's too heavy and your delts are picking up some of the work. Also, vary which hand is topmost from set to set so you don't favor one side.

While most triceps exercises are done solo, the (behind-the-back) bench dip may require a training partner. This mass-builder hits all three heads, and to increase resistance you should have your partner place and remove a weight from your lap. He can also vary the resistance by pressing down on your shoulders. "This is a great exercise," says Smith. "It activates stabilizers [the muscles that keep you evenly oriented as your body moves up and down], recruiting more muscle and activating more fibers for better results."

Don't have a training partner? Try placing a higher bench under your feet to transfer more weight to the triceps. Or tie a weight around your waist. If you have trouble knocking out the requisite number of repetitions, lessen the load by placing your feet on the floor.

Variations? Raise up three-quarters of the way instead of fully extending your-arms for a continuous tension effect and a serious burn.

Isolation exercises

Pressdowns produce intense, continuous pressure over the entire triceps area, and the rope pressdown can fry your tris better than most other variations. At the start of the movement, turn your palms inward and position them on a plane in front of your sternum. As you press down, simultaneously do two things: Pronate your hands until your palms face the floor, and slowly move your hands apart until your thumbs are approximately 12 inches apart. Called a flareout, this movement throws a truly nasty pump on the lateral head.

The dumbbell triceps kickback can provide a remarkably flail extension, which will allow you to generate an intense triceps contraction. The cable kickback, however, keeps tension on the working muscle, regardless of the arm's position during the range of motion. And that's a plus. To focus more intensely on the inner (or long) head, try switching your grip from palms-in to palms-up at the end of the movement

It took me years to appreciate the reverse-grip one-arm cable pressdown, our final isolation movement, because really old guys with purple spots on their legs did it a lot, and they generally looked none too buff. But I overheard a trainer tell them it was the best exercise for sculpting horseshoes, which may explain the affinity. Try rotating the hand position from palm-up to palm-in at the bottom of the motion to put a bit more stress on the medial head.

Lying dumbbell French press

Lie face-up on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand, palms in arms extended and perpendicular to the floor. While keeping your upper arms in a vertical position, slowly lower the dumbbells in an arc until they arrive just beside your ears, then return them to the starting position.

Seated single-dumbbell triceps extension

Sit on a seat with a 90-degree back support. Grasp the dumbbell so it hangs perpendicular to the floor behind your head by encircling the handle with your thumbs and index fingers, overlapping fingers and thumbs flat against the inside of the upper plate. With your arms extended and the dumbbell held overhead, slowly lower the weight behind your head as far as possible, then raise it back to the starting position, keeping your elbows in.

Bench dip

Place two flat benches parallel to each other. Place your hands shoulder-width apart on the bench behind you, fingers pointing toward your feet, and rest your heels on the bench in front of you. Your torso and legs should form a 90-degree angle. Slowly bend your arms, lowering your body toward the floor. Return to the starting position without locking out.

Cable kickback

Attach a horseshoe handle to a floor cable. Place your right knee and left arm on a bench and your left foot on the floor. Grasp the handle with your right hand, palm down, elbow in, upper arm slightly above horizontal. Begin with your right hand perpendicular to the floor. Slowly straighten your arm, keeping your upper arm stationary. slowly return to the starting position.

Reverse-grip one-arm cable pristine

Attach a horseshoe handle to a high cable, grasp it palm up, upper arm perpendicular to the floor and directly in line with the cable (not your waist). Starting with your hand just below chin level, extend your arm straight down, keeping your upper arm still and close to your side. Slowly return to the starting position.

Rope pressdown

Fasten the rope grip to a high cable, or thread a rope or towel through the cable hook. Stand about a foot back from the pulley and grab the rope, palms facing in. Let the weight pull your arms up to the starting position: forearms slightly above horizontal, plates off the weight stack. Keeping your elbows at your sides, press down on the rope. When your arms are almost fully extended, flare your hands out so your palms face down. Hold momentarily, return to a palms-in grip, then slowly return to the starting position.

Exercise Protocols

Sets and reps: Your triceps contain more slow-twitch muscle fibers than do your biceps, so for optimal development, you'll have to squeeze out a few more reps per set. Try four sets of eight to 12 reps on your mass-building exercise, and three sets of 10 to 14 reps for isolators. And always doa warm-upset to avoid elbow trauma.

Bowflex SelectTech 1090 Single Dumbbell

2010-12-19T09:25:00.000-08:00

Create the ultimate strength building workout with Bowflex Select Tech 10-90 lb Dumbbell. Two 1090 dumbbells (each sold separately) replaces up to 34 individual dumbbells. With just the turn of a dial, you can automatically change your resistance from 10 lbs all the way to 90 lbs, in 5 lb increments.

View Products Details

Do away with your space-consuming workout equipment and consolidate to an innovative Bowflex SelectTech 1090 adjustable dumbbell. Offering adjustable resistance from 10 pounds all the way up to 90 pounds (in 5-pound increments),

The SelectTech 1090 does the work of multiple dumbbells in one with its innovative adjustable dial.
the SelectTech 1090 does the work of multiple dumbbells in one, so you don't need to dedicate more than a few feet of space to your workout area. The 1090 dumbbell is outfitted with a single handle connected to a dial mechanism. As you turn the dial upward, the handle latches on to additional weight plates, with an easy-to-read display telling you how much weight you've chosen. At lighter weights, you can perform basic toning and strength exercises, such as curls and raises, while at heavier weights, you can do more demanding lifts like shrugs and lunges. Best of all, you won't have to buy new dumbbells as you get stronger, as the SelectTech 1090s provide all the weight you need.

Top 10 Methods And Tips To Reduce Fat Content In Your Diet

2010-12-19T09:24:00.000-08:00

Fat Reduction - Top 10 Methods And Tips
To Reduce Fat Content In Your Diet

Fat reduction in our diet becomes more of an issue each day - as America gets... FATTER. Jeez, that didn't sound too good! But that's the truth. There are so much fat content in our diet that fat reduction can no longer be ignored. Cheese, margarine, and butter - all are loaded with fat. What's a better way to reduce fat than get rid of those ingredients?

Good question, simple solution, but it's easier said than done. Fat reduction isn't quite easy when majority of the population loves to eat fatty food.

Did you know: we are currently dinning out in restaurants 3 to 4 times a week! And each restaurant meal contains 1,000 to 2,000 calories - as much as our recommended daily intake! What's more, these meals contain at least 50 to 100 grams of fat!

But all is not lost, here are 10 great tips on fat reduction, and following a healthier diet (in no particular order):

1. Replace butter, margarine, and hard fats with low fat spreads, or polyunsaturated margarine. Tip: for toasts and sandwiches, replace the butter, margarine with reduced sugar jams and marmalades.
2. When cooking meat, always trim away visible fat and skin.
3. Cut down your intake of high fat red meats, and eat more lean white meats such as fish and chicken.
4. Use tofu and beans as an alternative source of protein.
5. Steaming is one of the most healthy ways to cook vegetables, chicken, and fish.
6. Use different types of spices and seasonings to spice up your low fat recipes and diet. Fat reduced foods don't have to taste bland.
7. Use skimmed milk instead of full fat milk.
8. When roasting or grilling meat, place on a rack to allow the fat to drain.
9. Eat out less often, and eat home cooked meals more. It's not only healthier, it saves you money.
10. Everyone should know this - exercising regularly and eating a healthy, low fat diet is the best methods to fat reduction. Not through some fat burning pill or fat reducing miracle. It's just good, common sense.

Follow these 10 tips, and you're already ahead of majority of the population. These tips are an excellent start to fat reduction in your diet, and to lead a healthier, happier life.

Bowflex SelectTech 552 / 1090 Dumbbell Stand

2010-12-19T09:18:00.000-08:00

Designed for easy lifting. The perfect complement to your new Bowflex SelectTech Dumbbells. Not only does it look sharp, but it absolutely protects your lower back. You never have to bend down to pick up your weights again. They're right there,ready to go. No strain. All muscle gain.

View Products Details

The perfect complement to your Bowflex SelectTech 552 Dumbbells, the Bowflex SelectTech 552 Dumbbell Stand features an ergonomic design that helps protect your lower back. You'll never have to bend down to pick up your weights again. The handsome, ultra-sleek design will fit well in any workout area, while wheels allow the stand to be easily rolled out of the way when not in use. It also comes with a built-in rack for hanging towels. This stand measures 20.5 by 24.5 by 27.75 inches (W x H x D). Assembly is required.

Product Features

a. Stand for innovative Bowflex SelectTech 552 and 1090 Dumbbells
b. Ergonomically designed to protect your lower back
c. Comes with a built-in rack for hanging towels
d. Easily fits in any workout area in your home; wheels away for easy storage
e. 30-year warranty

Bowflex SelectTech 552 Dumbbells

2010-12-19T09:01:00.000-08:00

If you want to get a good strength workout at home, but don't have much space, the Bowflex 552 SelectTech Dumbbells are an ideal solution. Newly designed, the innovative pair of 552 SelectTech Dumbbells combines 15 sets of weights into one using a unique dial system. It's one of the most space-efficient and flexible strength-training options available with its unique and effective design. With just the turn of a dial, you can automatically change your resistance on each dumbbell from 5 pounds all the way up to 52.5 pounds of weight. It adjusts in 2.5-pound increments (up to 25 pounds), enabling you to gradually increase your strength without bulking up.

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Product Features

a. Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pounds
b. Lets you rapidly switch from one exercise to the next
c. Combines 15 sets of weights into one, using a unique dial system
d. Eliminates the need for multiple dumbbells cluttering your workout space
e. Five-year warranty on weight plates, two-year warranty on parts

Abdominal rotation exercise tips

2010-12-19T08:53:00.000-08:00

Q: I see people at the gym twisting and turning on machines and with their trainers. How should I train abdominal rotation?

A:The human body is designed to move in three dimensions. This means our movements don’t just happen in a straight, single line. Our abdominal girdle doesn’t just need to crunch up—it needs to turn, and bend, and stabilize the spine. Thus, to be functional and strong, we should train our midsection for real life demands, including rotation.
Rotation should come from the hips and not the waist

There are two things to keep in mind when training torso rotation with resistance. The first is that ideally rotation should not come from the waist; it should start in the hips. The human spine isn’t well constructed to accommodate a lot of powerful twisting in the upper body if all the load is borne by the spine itself. Spinal biomechanicist Stuart McGill found in his research that one of the worst, most dangerous machines for spinal injury was the “twist” machine, in which people sit, press against a pad, and then twist the upper body back and forth. The immobility of the lower body combined with the twisting motion creates significant shearing forces in the spine, which can lead to disc or other soft tissue damage.

In real life, the body prefers to twist as a unit, engaging shoulders, hips, and legs as much as possible. For instance, when a pitcher throws a ball, there is a windup phase followed by a throw in which the pitcher’s entire body from neck to ankles contributes. She doesn’t just throw with a flip of the arm alone. When a golfer drives the ball, he turns his entire body to follow the swing. As boxing coaches like to say, “punch from the belt” rather than with the arms only.
Rotations require stability in your midsection

The second thing is that very often, what we need in our activities is not rotation per se, but stability through rotation. What I mean by this is that we need to train the midsection not to collapse as we turn the rest of the body. Think of chopping wood. If the ribcage and pelvis are flopping all over the place, we’re not able to coordinate that downward force of the axe. However, if the body moves as one unit from shoulders to hips, we can execute a powerful stroke and slice that wood. In another example, runners have to keep the midsection stable as each leg moves forward. Otherwise, as the leg comes forward and the other goes back, the hips would rotate too much, turning the runner sideways – they’d run in circles or a wobbly line.

The best types of movements use this “whole body” idea and attempt to integrate all the moving pieces. “Wood chops” are excellent for this type of functional rotation, and they can be done downward or upwards in a diagonal motion across the body. Upward chops start with the lifter bent at the hips, arms outstretched across the body and hands at hip/thigh level on one side. The lifter swings the straight arms outward and upward in a diagonal motion, ending up overhead. If hands started at the left side, they end up overhead on the right side. As the arms move up and across, notice how your hips want to help out, and let them straighten and turn accordingly. Think of making an “X” pattern across the body with this movement.

To do a downward chop, simply think of chopping wood or swinging a sledgehammer towards a target that is on one side of you. Arms start straight and overhead on one side, and travel down diagonally to end up at the other side. As you move through the arc, bend the hips and knees naturally.

Cables or rubber tubing can provide resistance for downward chops; and cables, medicine balls, dumbbells, or weight plates can provide resistance for upward chops. Remember to use the whole body as the weight travels across the body.

For more information on exercises that aid stability in your midsection see the following article from TheDietChannel: 3 Core Muscle Exercises That Build Balance and Stability.

Abdominal Exercise

2010-12-19T08:44:00.000-08:00

If you are doing abdominal exercises in the hopes of getting a strong core and a flat stomach, you aren’t alone. Ab exercises are some of the most popular exercises for both novice and elite athletes. However to get a flat belly and defined abs takes more than just crunches. You also need to reduce the layer of body fat covering up your well-defined abs.

Abdominal Exercise
To develop your abs you will perform specific abdominal exercises that work all the abdominal muscles. There are many exercises you can do to work the abs. There are also some great products that you can use at home, such as a large exercise ball. Using the ball for crunches requires that you stabilize your torso while balanced on the ball and you end up using more muscles than when performing standard crunches.

Nutrition
In order to decrease body fat and gain muscle requires proper nutrition. You'll need a balanced diet of carbohydrate, protein and fat. Eating several small meals throughout the day helps many people stay more satisfied and reduces hunger. Other tips for avoiding fat gain include: getting calcium, eating breakfast and eating high fiber foods. Make sure you stay well-hydrated by drinking water throughout the day and be sure not to cut calories too drastically or you could inadvertently lower your metabolism.

Aerobic Exercise
Aerobic exercise is the best way to burn calories and manage (or lose) weight. Reducing your calories without exercise will lead to initial weight loss, but you'll likely reach a plateau and you may also lose muscle. A personal exercise plan will get you past plateaus and can help you maintain muscle.

Core Training
You can also perform core stability exercises to improve your torso strength, balance and stability. Your core is made up of the abdominals, lower back and hips and creates a foundation for all other movement. These muscles stabilize the spine and create a strong center around which the extremities can move. A strong core is important in every aspect of movement; especially power movements.

Core Muscle Strength and Stability Testing
The Plank exercise can be used as the basis for assessing your core strength. Sports coach, Brian Mackenzie, created this test as a way to determine an individual's current core strength and stability and then to monitor progress over time.

Combining a bit of each – good nutrition, aerobic exercise and core specific strengthening – will go a long way to give you those strong, flat and functional abs.