Help With Weight Loss

Recap Of Posts From Week Of 11-04-2012

2012-11-11T10:36:00.001-05:00

Continuing in the series of articles, I will provide you with a few exercises in each, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will cover every muscle group in your entire body.

Part Fifteen:

5 Great At Home Calves Exercises

Want some ideas for your abs? Take a look at the Truth About Abs program.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

If you liked this article, Please feel free to share it with your friends.

5 Great At Home Calves Exercises

2012-11-09T09:25:00.000-05:00

This is the last article in the series of articles, which I have provided you with a few exercises in each article, that are specific for one main muscle group. However, most of these exercises will also work additional muscles as well.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Including this articles, you now have a total of seventy five exercises that target every muscle group in your entire body. Choose an exercise from each article and combine them for a total body work out routine. Remember to adjust the weight of barbells and dumbells etc... to your level, in order to avoid any injuries.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.

Part Fifteen: Calves Exercises

Standing Barbell Calf Raise

Main Muscle Worked: Calves
Equipment: Barbell

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Repeat for the recommended amount of repetitions.

Caution:

If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.

Variations:

There are several other ways to perform a standing calf raise. A calf press machine instead of a squat rack can be used as well as dumbbells with one leg or two legs at a time. A smith machine can be used for calf raises as well. You can also perform the barbell calf raise using a piece of wood to place the ball of the foot. This will allow you to get a better range of motion. However be cautious as in this case you will need to balance yourself much better.

Standing Dumbbell Calf Raise

Main Muscle Worked: Calves
Equipment: Dumbbell

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
As you inhale, go back to the starting position by slowly lowering the heels.
Repeat for the recommended amount of times.

Note:

As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your hands.

Barbell Seated Calf Raise

Main Muscle Worked: Calves
Equipment: Barbell

Place a block about 12 inches in front of a flat bench.
Sit on the bench and place the ball of your feet on the block.
Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
Repeat for the recommended amount of repetitions.

Variations:

You can use the smith machine or the seated calf raise machine in order to perform this exercise. Alternatively, you can also use dumbbells by placing one on top of each thigh.

Dumbbell Seated One-Leg Calf Raise

Main Muscle Worked: Calves
Equipment: Dumbbell

Place a block on the floor about 12 inches from a flat bench.
Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
Now place the ball of your left foot on the block. This will be your starting position.
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
Slowly return to the starting position, stretching as far down as possible.
Repeat for your prescribed number of repetitions and then repeat with the right leg.

Variations:

You can perform this exercise also with both legs at the same time as well as using a seated calf raise machine.

Calf Raises - With Bands

Main Muscle Worked: Calves
Equipment: Bands

Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
After a one second contraction, slowly go back down to the starting position.
Repeat for the recommended amount of repetitions.

Variations:

There are multiple ways to perform calf raises. You can use dumbbells, barbells or various machines.

Take these exercises along with those from the previous articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

5 Great At Home Hamstrings Exercises

2012-11-08T22:46:00.000-05:00

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Thirteen: Hamstrings Exercises

Clean Deadlift

Main Muscle Worked: Hamstrings
Other Muscles: Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps
Equipment: Barbell

Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Double Kettlebell Alternating Hang Clean

Main Muscle Worked: Hamstrings
Other Muscles: Biceps, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps
Equipment: Kettlebells

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell.
With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Front Box Jump

Main Muscle Worked: Hamstrings
Other Muscles: Abductors, Adductors, Calves, Glutes, Quadriceps
Equipment: Other

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
Immediately drop or jump back down to the original starting place; then repeat the sequence

Linear Acceleration Wall Drill

Main Muscle Worked: Hamstrings
Other Muscles: Calves, Glutes, Quadriceps
Equipment: None

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
Switch legs, raising the opposite knee, and then attacking the ground straight down.
Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

Dumbbell Stiff Legged Deadlifts

Main Muscle Worked: Hamstrings
Other Muscles: Glutes, Lower Back
Equipment: Dumbbell

Grasp a couple of dumbbells holding them by your side at arm's length.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Repeat for the recommended amount of repetitions.

Caution:

This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.

Variations:

The exercise can also be performed with a barbell also.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

5 Great At Home Abductors & Adductors Exercises

2012-11-08T09:54:00.000-05:00

Part Fourteen: Abductors & Adductors Exercises

Abductors

Prone Hip Circles

Main Muscle Worked: Abductors
Other Muscles: Adductors
Equipment: Body Only

Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
Perform this slowly for a number of repetitions, and repeat on the other side.

Variation:
You can do this with a resistance band

Standing Hip Circles

Main Muscle Worked: Abductors
Other Muscles: Adductors
Equipment: Body Only

Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.

Adductors

Lateral Box Jump

Main Muscle Worked: Adductors
Other Muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment: Other

Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
Bring your knees high enough to ensure your feet have good clearance over the box.
Land on the center of the box, using your legs to absorb the impact.
Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Lateral Cone Hops

Main Muscle Worked: Adductors
Other Muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment: Other

Position a number of cones in a row several feet apart.
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Side Leg Raises

Main Muscle Worked: Adductors
Equipment: Body Only

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

5 Great At Home Quadriceps Exercises

2012-11-06T10:50:00.001-05:00

Part Twelve: Quadriceps Exercises

Barbell Full Squat

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
Repeat for the recommended amount of repetitions.

Note:
This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

Barbell Lunge

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Barbell

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution:

This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own body weight while holding on to a fixed object.
Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations:
There are several ways to perform the exercise.

One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.

Dumbbell Lunges

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Dumbbell

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution:

This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own body weight while holding on to a fixed object.
Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations:
There are several ways to perform the exercise.

One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.

Dumbbell Squat

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Dumbbell

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.

Caution:

Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.

Variations:

As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also use a barbell for this exercise.

Dumbbell Step Ups

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Dumbbell

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Note:
This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.

Variations:

Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, a barbell can be used for resistance.
Beginners can start with only the body weight, especially if they have balance issues

5 Great At Home Glutes Exercises

5 Great At Home Forearms Exercises

5 Great At Home Lower Back Exercises

5 Great At Home Middle Back Exercises

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

If you liked this article, Please feel free to share it with your friends.

5 Great At Home Glutes Exercises

2012-11-05T09:46:00.002-05:00

Part Eleven: Glutes Exercises

Kneeling Squat

Main Muscle Worked: Glutes
Other Muscles: Abdominals, Hamstrings, Lower Back
Equipment: Barbell

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
With your head looking forward, sit back with your butt until you touch your calves.
Reverse the motion, returning the torso to an upright position.

Barbell Glute Bridge

Main Muscle Worked: Glutes
Other Muscles: Calves, Hamstrings
Equipment: Barbell

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
Extend as far as possible, then reverse the motion to return to the starting position.

Butt Lift (Bridge)

Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Equipment: Body Only

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.

Variations:

You can perform this exercise one leg at a time.

Hip Extension with Bands

Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Equipment: Bands

Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Facing the attachment point of the band, hold on to the column to stabilize yourself.
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
Return the leg to the starting position.

One-Legged Cable Kickback

Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Equipment: Cable

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Face the weight stack from a distance of about two feet, grasping the steel frame for support.
While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
Repeat for the recommended amount of repetitions.
Switch legs and repeat the movement for the other side.

Variations:

You can perform this exercise with exercise bands.

5 Great At Home Forearms Exercises

5 Great At Home Lower Back Exercises

5 Great At Home Middle Back Exercises

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

If you liked this article, Please feel free to share it with your friends.

Recap Of Posts From Week Of 10-28-2012

2012-11-04T12:47:00.000-05:00

Part Six:

5 Great At Home Traps & Neck Exercises

Part Seven:

5 Great At Home Lats Exercises

Part Eight:

5 Great At Home Middle Back Exercises

Part Nine:

5 Great At Home Lower Back Exercises

Part Ten:

5 Great At Home Forearms Exercises

Want some ideas for your abs? Take a look at the Truth About Abs program.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

If you liked this article, Please feel free to share it with your friends.

5 Great At Home Forearms Exercises

2012-11-02T09:49:00.001-04:00

Part Ten: Forearms Exercises

Palms-Down Dumbbell Wrist Curl Over A Bench

Main Muscle Worked: Forearms
Equipment: Dumbbell

Start out by placing two dumbbells on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Variations:

This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
You can also use a barbell instead of a dumbbell.

Palms-Up Dumbbell Wrist Curl Over A Bench

Main Muscle Worked: Forearms
Equipment: Dumbbell

Start out by placing two dumbbells on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Variations:

This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
You can also use a barbell instead of a dumbbell.

Plate Pinch

Main Muscle Worked: Forearms
Equipment: Other

Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
Repeat for the recommended amount of sets prescribed in your program.
Switch arms and repeat the movements.

Caution

Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.

Standing Olympic Plate Hand Squeeze

Main Muscle Worked: Forearms
Other Muscles: Biceps
Equipment: Other

To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
Now raise the plates back to the starting position as you exhale by closing your hands.
Repeat for the recommended amount of repetitions prescribed in your program.

Variations

You can do both hands at the same time, alternate, or do one hand at a time.

Wrist Roller

Main Muscle Worked: Forearms
Other Muscles: Shoulders
Equipment: Other

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
Repeat for the prescribed amount of repetitions in your program.

5 Great At Home Lower Back Exercises

5 Great At Home Middle Back Exercises

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Lower Back Exercises

2012-11-01T10:28:00.000-04:00

Part Nine: Lower Back Exercises

Barbell Deadlift

Main Muscle Worked: Lower Back
Other Muscles: Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps
Equipment: Barbell or Dumbbells

Stand in front of a loaded barbell.
While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Perform the amount of repetitions prescribed in the program.

Caution:

This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Crossover Reverse Lunge

Main Muscle Worked: Lower Back
Other Muscles: Abdominals, Abductors, Glutes, Hamstrings, Quadriceps
Equipment: None or Dumbbells

Stand with your feet shoulder width apart. This will be your starting position.
Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Hyperextensions (Back Extensions)

Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Other

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.

Hyperextensions With No Hyperextension Bench

Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Body Only

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions.

Pelvic Tilt Into Bridge

Main Muscle Worked: Lower Back
Equipment: None

Lie down with your feet on the floor, heels directly under your knees.
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
To go into a bridge, lift the entire spine except the neck.

5 Great At Home Middle Back Exercises

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Middle Back Exercises

2012-10-31T09:50:00.000-04:00

Part Eight: Middle Back Exercises

Alternating Kettlebell Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats
Equipment: Kettlebells

Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
Lower the kettlebell in the working arm and repeat with your other arm.

Bent Over Two-Dumbbell Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Caution:

This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Ensure perfect form and never round the back as this can promote back injury.
Be cautious with the weight used; in case of doubt, use less weight rather than more.

Dumbbell Incline Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Forearms, Lats, Shoulders
Equipment: Dumbbell

Using a neutral grip, lean into an incline bench.
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
Pause at the top of the motion, and then return to the starting position.

Incline Bench Pull

Main Muscle Worked: Middle Back
Other Muscles: Lats, Shoulders
Equipment: Barbell

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Let the arms hang to your sides fully extended as they point to the floor.
Turn the wrists until your hands have a pronated (palms down) grip.
Now flare the elbows out. This will be your starting position.
As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
Slowly go back down to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Inverted Row

Main Muscle Worked: Middle Back
Other Muscles: Lats
Equipment: Barbell

Position a bar in a rack to about waist height. You can also use a smith machine.
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
Pause at the top of the motion, and return yourself to the start position.
Repeat for the desired number of repetitions.

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Lats Exercises

2012-10-30T10:04:00.000-04:00

Part Seven: Lats (Latissimus dorsi) Exercises

Close-Grip Front Lat Pulldown

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.

Bent-Arm Barbell Pullover

Main Muscle Worked: Lats
Other Muscles: Chest, Shoulders, Triceps
Equipment: Barbell or Dumbbells

Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

One-Arm Dumbbell Row

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Dumbbell

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.

Chin-Up

Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back
Equipment: Body Only

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.

Pull-ups

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back
Equipment: Body Only

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Traps & Neck Exercises

2012-10-29T10:08:00.000-04:00

Part Six: Traps & Neck Exercises

Traps

Dumbbell Shrug

Main Muscle Worked: Traps
Equipment: Dumbbell

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
Lower the dumbbells back to the original position.
Repeat for the recommended amount of repetitions.

Clean Shrug

Main Muscle Worked: Traps
Other Muscles: Forearms, Shoulders
Equipment: Barbell

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavierweight than a clean, avoid overloading to the point that the execution slows down.

Standing Dumbbell Upright Row

Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Neck

Chin To Chest Neck Stretch

Main Muscle Worked: Neck
Other Muscles: Traps
Equipment: None

Get into a seated position on the floor.
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds

Isometric Neck Exercise - Front And Back

Main Muscle Worked: Neck
Equipment: Body Only

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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Recap Of Posts From Week Of 10-21-2012

2012-10-28T11:00:00.001-04:00

Part One:

5 Great At home Chest Exercises

Part Two:

5 Great At Home Shoulder Exercises

Part Three:

5 Great At Home Abdominal Exercises

Part Four:

5 Great At Home Biceps Exercises

Part Five:

5 Great At Home Triceps Exercises

Want some ideas for your abs? Take alook at the Truth About Abs program.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

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5 Great At Home Triceps Exercises

2012-10-26T12:12:00.004-04:00

Part Five: Triceps Exercises

Close-Grip Barbell Bench Pres

Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Decline Dumbbell Triceps Extension

Main Muscle Worked: Triceps
Equipment: Dumbbell

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
Repeat for the recommended amount of repetitions.

Dumbbell One-Arm Triceps Extension

Main Muscle Worked: Triceps
Equipment: Dumbbell

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
Repeat for the recommended amount of repetitions and switch arms.

Incline Barbell Triceps Extension

Main Muscle Worked: Triceps
Other Muscles: Forearms
Equipment: Barbell

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Lie back on an incline bench set at any angle between 45-75-degrees.
Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.

Bench Dips

Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Body Only

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.

5 Great At Home Bicep Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Bicep Exercises

2012-10-24T22:46:00.001-04:00

Part Four: Bicep Exercises

Alternate Hammer Curl

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.

Alternate Incline Dumbbell Curl

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbell back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.

Concentration Curls

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Barbell Curl

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Barbell

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Dumbbell Prone Incline Curl

Main Muscle Worked: Biceps
Equipment: Dumbbell

Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
Lower the dumbbells until your arms are fully extended.
Repeat for the recommended amount of times.

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Abdominal Exercises

2012-10-24T10:53:00.000-04:00

Part Three: Abdominal Exercises

Advanced Kettlebell Windmill

Main Muscle Worked: Abdominals
Other Muscles: Glutes, Hamstrings, Shoulders
Equipment: Kettlebells

Clean and press a kettlebell overhead with one arm.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.

Barbell Side Bend

Main Muscle Worked: Abdominals
Other Muscles: Lower Back
Equipment: Barbell or Dumbbells

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions.

Caution: Use caution if you have lower back problems, or avoid this exercise altogether.

Alternate Heel Touches

Main Muscle Worked: Abdominals
Equipment: Body Only

Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
Now go back slowly to the starting position as you inhale.
Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
Continue alternating sides in this manner until all prescribed repetitions are done.

Bent-Knee Hip Raise

Main Muscle Worked: Abdominals
Equipment: Body Only or Wear Ankle Weights

Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
Repeat for the recommended amount of repetitions.

Flat Bench Lying Leg Raise

Main Muscle Worked: Abdominals
Equipment: Body Only

Lie with your back flat on a bench and your legs extended in front of you off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
Now, as you inhale, slowly lower your legs back down to the starting position.

Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises

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5 Great At Home Shoulder Exercises

2012-10-23T10:19:00.001-04:00

Part Two: Shoulder Exercises

Shoulder Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.

Kettlebell Shoulder Press

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Kettlebells

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Dumbbell Incline Shoulder Raise

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
Bring back the dumbbells to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Dumbbell Lying Rear Lateral Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbells to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch to the other arm.

Dumbbell One-Arm Upright Row

Main Muscle Worked: Shoulders
Other Muscles: Biceps, Traps
Equipment: Dumbbell

Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions and switch arms.

Take these exercises, along with those from the previous article and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

5 Great At home Chest Exercises

If you liked this article, Please feel free to share it with your friends.

5 Great At home Chest Exercises

2012-10-22T10:09:00.000-04:00

In the next series of articles, I will provide you with a few exercises in each, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will cover every muscle group in your entire body.

Note: I do not recommend that you only concentrate (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part One: Chest Exercises

Kettlebell Floor Press

Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: Kettlebells

Lie on the floor with two kettlebells next to your shoulders.
Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
Raise the kettlebell and repeat on the opposite side.

Around The Worlds

Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbell

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
Reverse the movement to return the weight to the starting position as you exhale.

Bent-Arm Dumbbell Pullover

Main Muscle Worked: Chest
Other Muscles: Lats, Shoulders, Triceps
Equipment: Dumbbell

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.

Dumbbell Flyes

Main Muscle Worked: Chest
Equipment: Dumbbell

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Decline Push-Up

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: None

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Take these exercises and the ones that will follow in the next few articles, and combine them to create your own total body work out. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

How About An Easy Home Workout?

Home Exercise Routines for Women To Lose Weight

What Are The Best Home Workouts for Women?

If you liked this article, Please feel free to share it with your friends.

.

Recap Of Posts From Week Of 10-14-2012

2012-10-21T20:02:00.001-04:00

Green Coffee Bean Extract - Fat Burner Or Hype?

Selecting Equipment For A Home Gym

Improve Your Fitness With Weight Training

Create Your Own Home Fitness Center

Green Coffee Bean Extract - Fat Burner Or Hype?

2012-10-18T13:17:00.000-04:00

In a recent episode of "The Dr. Oz Show," green coffee bean extract, a new dietary supplement made from green (unroasted) coffee beans, had been promoted as being a “fat burner that will help women lose weight.”

Oz tested the effect of the particular extract on 100 women. One half received 400 mg of the green coffee bean extract A half hour prior to breakfast, lunch, and dinner for 2 weeks; the other half received a placebo. Participants had been instructed to keep their normal diets and keep a food journal. The women who had taken the extract dropped two pounds on average, whereas the placebo group dropped an average of just one pound

Ever since the show broad casted, green coffee bean extract has grown to be among the most searched terms on the Internet. It is mainly obtainable in tablet form, however early this summer Starbucks included this as part of a new line of low calorie beverages, that are getting advertised as being a “boost of natural energy.”

Nevertheless, very few published research studies have evaluated the extract’s effects with weight loss, and not any over the long term.

In a recent small, 22 week research study, analysts gave 16 over weight adults low dosages of green coffee bean extract (350 mg, two times per day), higher dosages of the supplement (350 mg, 3 times per day), or a placebo (3 times per day) for 6 weeks each, with a 2 week break of not taking the pills in between sequences. Individuals had been motivated to be physically active, however no diet adjustments had been suggested.

Outcomes of the study, funded by Applied Food Sciences, Inc. (the company which makes green coffee bean extract) and published inside the journal Diabetes, Metabolic Syndrome and Obesity, discovered that people who had taken the particular extract dropped around 18 pounds on average, greater than Ten percent of their body weight. Not any negative side effects had been noticed.

Green coffee bean extract includes caffeine, a stimulant associated with weight loss. Additionally, it offers higher amounts of chlorogenic acid, a polyphenol antioxidant which researchers theorize could boost weight loss by way of decreasing the actual absorption of fat as well as glucose within the digestive tract, and also decreasing insulin levels to increase metabolic functionality.

Although the particular extract seems harmless, consuming a lot of chlorogenic acid might increase heart disease dangers because it increases amounts of the amino acid, homocysteine. Generally, it is suggested that adult coffee drinkers stay with a reasonable amount each day, around 3 or 4 cups, or 300 - 400 mgs.

However, regardless of the green coffee bean excitement, it is not really worth spending money for losing weight, particularly when outcomes might be little, one extra single pound dropped from the extract group from the Oz review is hardly worth noting in addition to uncertain long-term dangers. Rather, stay with what we all know is great for long lasting weight loss: a good maintainable, satisfying diet plan paired with regular physical exercise.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Help With Weight Loss Using Raspberry Ketone

Lose Weight Using Acai Berry Supplements

Using African Mango Plus To Lose Weight

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Selecting Equipment For A Home Gym

2012-10-17T09:43:00.000-04:00

When you plan to put together a home work out center, there are numerous options available, and your choice is mostly based upon your budget, area plus level of use. You will find a vast number of exercising equipment available nowadays in stores as well as on the Internet that will fulfill any need, as well as suit any kind of spending budget.

Each of us is seeking simpler methods to fit in the work outs in our typically busy routines. Owning your own ideal fitness equipment provides the flexibility for exercising during the time which is convenient for you, within the comfort of your home. However, selecting the most appropriate type of home fitness equipment could be a challenging process.

Prior to purchasing any kind of equipment, you have to remember that you should feel comfortable, and enjoy using it. Simply purchasing the equipment does not really mean that you will use it. You should purchase equipment in accordance with the exercise activities you enjoy the most. If you are a beginner, it is best to start out small. Make small purchases of equipment, after which you are able to add on as needed.

When shopping for home gym equipment, know how much that you are prepared to invest. Good fitness equipment does not have to be expensive, however it must be able to give you the type of work out you are interested in.

Resistance bands, exercise balls, as well as dumb bells can offer an effective work out. Free weights with bar bells and a simple adjustable bench, can offer even more options to work out, without having to spend a lot of money.

Exercise bikes and elliptical trainers provide low-impact exercises, however it is also important to lift weights for strength training.

With regard to strength training, the options are vast. You can choose from row machines, to ski machines and stair climbers. There are body weight devices, such as the Total Gym Trainer as seen on TV, to resistance type such as The Bow Flex Systems. Then off course you have the actual weight systems, these can range anywhere from a simple bench and free weights all the way to multiple station full body workout platforms.

If you enjoy running there are plenty of options for treadmill machines as well, from the simple to the programmable type, this way you can run no matter what the weather is like outside.

With regard to establishing a home fitness center, you are only limited by the space you have available and how much you can invest for the equipment you want in order to achieve your goals.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Create Your Own Home Fitness Center

If you liked this article, Please feel free to share it with your friends.

Improve Your Fitness With Weight Training

2012-10-16T11:20:00.002-04:00

Weight training exercise assists with toning the muscles as well as deal with muscle reduction, which is actually a natural age related issue. Even better, a good well developed muscle mass enhances your look. Weight training exercise utilizes a variety of weights to get resistance, challenging the muscles in order to adjust the strain and become more powerful. You may use either weight machines as well as free weights like dumb bells and barbells for weight training work outs.

For beginners, it is strongly recommended to choose shorter weight training work outs, perhaps 3 to 4 times per week, rather then choosing daily work outs.

Weight training is about technique, you have to do it properly to enjoy the health benefits. On the other hand, should you neglect to follow the proper techniques for weight training, it might result in numerous injuries, such as strains, sprains and even bone injuries. Therefore, it is advisable to consult a good instructor or perhaps a weight training professional when performing weight training exercise routines. Additionally, keep in mind these weight training guidelines:

1. The first guideline is by using an ideal weight. Using a weight that you are just capable to complete your final repetition is usually referred to as appropriate weight for you. It should be heavy enough so your muscles become fatigued right after about 12 to 15 repetitions.

2. At first, you should do just a single set of repetitions. Professional weight lifters as well as experienced athletes might perform numerous repetitions as well as devote hours at the gym, however for the beginner a single set of about 12 repetitions is definitely sufficient. Having said that, be sure you are working with the appropriate weight in order to tire the muscles.
3. Another weight training guideline would be to start off gradually. At first, you will be able to raise only a few pounds. You can actually raise the pounds or perhaps the number of repetitions, when the muscles, ligaments as well as tendons get accustomed to your weight training exercises.
4. Rest is without a doubt essential with fitness as well as weight training exercise routines. Lifting weights will certainly strain the muscles and they will certainly require some time to recover. Therefore, it is strongly recommended to provide rest to each muscle group for a day in between working out. You may focus on your major groups of muscles two or three times per week in a single session. Additionally, it is possible to plan daily weight training sessions regarding certain muscle groups. Quite simply, you may focus on your shoulders plus your arms one day and then focus on abdominal as well as legs on another.
5. Last but not least, you must always do at least 5 to 10 minutes of warm ups, prior to performing any exercise routine.

The actual benefits associated with appropriate weight training exercise will be tremendous. Muscle tissue decreases with age and if you do not replace the muscle mass, your body will certainly replace it with body fat. Proper weight training helps you to combat muscle reduction at any age. With greater muscle mass, you are able to lead a much better and healthy life. You are able to function much longer and harder, improve bone density, lose weight effectively, and maintain joint flexibility.

Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

What Are The Best Home Workouts for Women?

Advanced Full Body Workouts

Weight Training for Women

Want A Good Home Workout Routine For Men?

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Create Your Own Home Fitness Center

2012-10-15T10:34:00.001-04:00

Whenever you are actually prepared to start a physical fitness program along with other healthy lifestyle practices, there are numerous products available to help you get started the proper way. Many people start working toward their own fitness goals simply by buying a costly fitness center membership. Perhaps they will visit for a couple months before seeing that they do not take pleasure in the fitness center environment; perhaps their own active lifestyle does not permit sufficient time to actually make the most of that membership.

Regrettably for them, fitness center memberships are nearly always intended to last a full year. This is one year of membership fees and service fees that must be paid for although they are not receiving the full advantages of participating in that fitness club! Do not end up being talked in to buying a membership that will end up costing you a lot more than it is really worth. Instead, consider setting up a fitness center right in your home, it may in fact end up being more affordable compared to becoming a member of a fitness center.

A home work out can be a much more fun and efficient compared to working out inside a large fitness center. To start with, you will never need to wait around to make use of the particular equipment you would like to. At a fitness center, you must wait for the treadmills, stationary bikes, as well as elliptical machines to be available. Who has time for this?

On the other hand, if you have exercise equipment at your home, there are never any lines, you never need to wait to work with the equipment. You are able to work out at any time you would like to. You are not going to be pushed in to visiting the fitness center right after work simply because that is the only real time period available to you. Keep in mind, this is when everybody else will have to go to the fitness center, as well! If you would like hop on the treadmill machine just for 10 minutes each morning, it is easy to do once you have your home work out center. You are able to work out each morning, afternoon, or perhaps evening; you are able to enjoy working out on the weekend with out dealing with the crowds. Plus best of all, your home fitness center never closes for the holidays!

As there is a really wide selection of exercise equipment available, it is simple to find the equipment that will be perfect for you. Should you be considering cardiovascular fitness, you can get a treadmill, elliptical, or stationary bike which are ready to work as hard as you are. There are products available that will focus on strength, flexibility, endurance, as well as general fitness. Regardless of what your own fitness goals tend to be, you will find the equipment that will enable you to get there.

Establishing a fitness center in your home could be as expensive or even as inexpensive as you like. Simply look for a machine which motivates and excites you. When you do, you are going to really feel inspired to make use of it every single opportunity you will get. You do not have to create the time to spend several hours at large public fitness centers; It is easy to find the time to work out when you do not have to drive to the fitness center, fight for parking, as well as wait around to make use of the equipment you need to. Having exercise equipment at your home, you are able to work out just as much as you would like to, when ever you want to, all in the convenience and comfort of your home.

Want some ideas for your abs? Give The Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

If you liked this article, Please feel free to share it with your friends.

5 Fat Burning Exercises for Women

2012-10-12T10:07:00.001-04:00

In this article are 5 body weight exercises designed for women. Body weight exercises are actually a highly effective way to develop strength as well as reduce excess fat.

These may be performed at any time, any where and with no extravagant devices, making it a good time saving method to develop strength.

Remember to always begin with a 5 - 10 minute warm up, before starting any exercise routine. Rest about 1 - 2 minutes between sets. In addition, alternate the exercises that you begin with, so as not to allow your muscles to become complacent.

Reverse Crunch
Lay down on your back, knees bent, hands positioned next to your hips flat on the floor, draw your knees up toward your chin while exhaling. Your hips ought to come off the floor slightly and then slowly lower your feet to just above floor. Perform 3 sets of 10 repetitions.

Side Plank
Lay on your side supporting your weight on your forearm, then raise your body up so that it is in a straight line from your head to your feet. The only points of contact on the floor will be your forearm and the near part of your foot. Perform 3 sets of 10 repetitions.

Front Bridge
Lay face down on your forearms, then raise your body up keeping your back straight, the only points of contact on the floor are both forearms an toes. Perform 3 sets of 10 repetitions.

Split Jump
Stand in the lunge position having one leg ahead of the other, arms at your sides. Bend at the knees until the back leg nearly touches the floor, and then swing your arms forwards and jump as high as you are able to. While in the air, change leg positions so that you land with the other leg in the front. Perform 3 sets of 10 repetitions

Push-ups
Full or perhaps modified, always keep your body straight from the knees to the shoulders. Perform 3 sets of 10 repetitions.

These exercises are adjustable as the level of fitness increases. You can increase the number of repetitions in a set, or the total number of sets that you perform. For a more intense work out, you can perform all 5 of these in a circuit. That is, perform 10 repetitions of each exercise with only about 30 seconds of rest in between each, this would be 1 circuit. Perform 3 to 5 circuits with about 2 minutes of rest in between.

Regardless of what you are working out for, body weight exercises are very effective for you to burn off excess fat, either as an addition to your regular work out routine, or perhaps as being a work out all by itself.

Want some ideas for your abs? Give The Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

How About An Easy Home Workout?

Home Exercise Routines for Women To Lose Weight

What Are The Best Home Workouts for Women?

Looking for Core And Abdominal Exercises?

If you liked this article, Please feel free to share it with your friends.

Exercises For A Tighter Sexier Butt And Thighs

2012-10-08T12:01:00.002-04:00

Would you like to find out what the ideal exercise is for getting a hot tight firm butt? I don't believe I know a single woman that does not wish to obtain a tight firmer butt as well as lean well toned thighs.

Well, the solution for your pursuit of the perfect butt workout is not necessarily using some extravagant device or perhaps butt blaster. Actually, the majority of your best butt exercises are merely accomplished with body weight or free weights. In this post I will go over one of the more effective exercises intended for tightening your butt.

It is referred to as the Single Leg Romanian Dead lift. It is excellent exercise intended for toning both the butt as well as the back of the thighs. Furthermore, as this is actually a single-legged exercise, it truly will help strengthen your ankles along with other stabilizer muscles in your legs. This is how you can do it:

1. Looking directly ahead, stand and balance on one leg, and then shift the other leg out just a bit behind you.

2. Hold a slight bend in the knee all through the exercise.

3. At this point begin to bend forwards while at the same time pressing the butt and hips back as well as maintaining a straight (not curved) back.

4. Raise your other leg behind you and then reach down with the hands towards the floor. If you want, you can hold a ball, dumb bell or kettle bell while doing this (but not to heavy). You ought to feel a stretch in the hamstrings when you reach the deepest portion, which is where the back will be parallel to the floor.

5. After that, concentrate on squeezing the actual butt muscle, as you reverse the motion and take your self back to vertical (while keeping that straight back)

Okay, this was one repetition! Now perform 5-10 repetitions using each leg for 2-3 sets combining this exercise into one of the regular work outs (or just simply do this at home in the family room). At the end of a few sets, I assure you, you will be feeling this big-time in your butt as well as the back of your thighs.

I realize it might sound just a little complicated, and the first time you do this exercise, you will really need to focus on your balance. However after a few sessions of doing these one leg romanian dead lifts, you will get used to them and then concentrate much more with keeping the butt tight through the entire range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt

Want some ideas for your abs? Give The Truth About Abs program a try.

Want A Womans Workout - Perfect for Skinny Jeans?

5 Great At Home Butt Exercises For Women

Looking For Sexy Thighs And A Firm Butt?

Want To Get Rid Of Butt Fat?

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Help With Weight Loss

Recap Of Posts From Week Of 11-04-2012

Part Eleven:

Part Twelve:

Part Thirteen:

Part Fourteen:

Part Fifteen:

5 Great At Home Calves Exercises

Part Fifteen: Calves Exercises

Related Posts

5 Great At Home Hamstrings Exercises

Part Thirteen: Hamstrings Exercises

Related Posts

5 Great At Home Abductors & Adductors Exercises

Part Fourteen: Abductors & Adductors Exercises

Abductors

Adductors

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5 Great At Home Quadriceps Exercises

Part Twelve: Quadriceps Exercises

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5 Great At Home Glutes Exercises

Part Eleven: Glutes Exercises

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Recap Of Posts From Week Of 10-28-2012

Part Six:

Part Seven:

Part Eight:

Part Nine:

Part Ten:

5 Great At Home Forearms Exercises

Part Ten: Forearms Exercises

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5 Great At Home Lower Back Exercises

Part Nine: Lower Back Exercises

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5 Great At Home Middle Back Exercises

Part Eight: Middle Back Exercises

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5 Great At Home Lats Exercises

Part Seven: Lats (Latissimus dorsi) Exercises

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5 Great At Home Traps & Neck Exercises

Part Six: Traps & Neck Exercises

Traps

Neck

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Recap Of Posts From Week Of 10-21-2012

Part One:

Part Two:

Part Three:

Part Four:

Part Five:

5 Great At Home Triceps Exercises

Part Five: Triceps Exercises

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5 Great At Home Bicep Exercises

Part Four: Bicep Exercises

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5 Great At Home Abdominal Exercises

Part Three: Abdominal Exercises

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5 Great At Home Shoulder Exercises

Part Two: Shoulder Exercises

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5 Great At home Chest Exercises

Part One: Chest Exercises

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Recap Of Posts From Week Of 10-14-2012

Green Coffee Bean Extract - Fat Burner Or Hype?

Selecting Equipment For A Home Gym

Improve Your Fitness With Weight Training

Create Your Own Home Fitness Center

Green Coffee Bean Extract - Fat Burner Or Hype?

Related Posts

Selecting Equipment For A Home Gym

Related Posts

Improve Your Fitness With Weight Training

Related Posts

Create Your Own Home Fitness Center