The Root Cause Of A Multitude Of Diseases
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Sometimes you just can’t make it to the gym every time you want to-meetings run late, traffic gets backed up, the car breaks down or something else happens that stops you from getting in your workout. The next time that happens you might want to consider working out at home rather than skipping your training session entirely. Have you not trained at home because you don’t believe you can get a decent workout? Well, think again because you’re dead wrong-you can. At-home workouts, if done with reasonable intensity, can be extremely effective. A good in-the-house workout session can be made even better if you add in a pair of dumbbells.
While depending on your fitness goals, training in the home might not be right for every person all the time, and nothing will ever replace weight lifting for building mass, for even the most dedicated gym rat, working out at home can be a nice break from the routine at the gym once in a while. Plus, it’s always a good idea to keep your muscles guessing by challenging them. There are a few other advantages to working out at home too: you can listen to your favorite music, there’s no waiting for machines, there’s no one to hassle you, no worries about cleaning up after others and you don’t have to drive. It can also be a great way to dodge the inner escape artist every once in a while when you just don’t feel like going to the gym or need a change of pace. If you’ve got kids, at-home workouts can help get them on the right track early on.
The question is though, “Is working out at home effective and can I see results?” The answer is yes! The key though to an effective home exercise program is to include exercises that work three key areas: cardio, strength and flexibility. Even if you don’t have a fully-equipped home gym, there are plenty of exercises you can do using just your bodyweight. Keeping a set of dumbbells around the house can give your in-home workout some teeth and get your muscles pumped. Plus, they don’t take up a lot of space and help in stabilizing and developing muscles that are important to strength, balance, and posture. Some strength training exercises you can do at home using just your bodyweight and dumbbells include:
Chest: Push-ups are great for working the pecs. Vary the spread of your hands to work different parts of the chest. For even more punch, place your feet on a chair or your bed and try some decline push-ups. Do some chest presses with dumbbells lying on the floor and dumbbell flies (flat or incline if you happen to have an adjustable bench at home) to round things out.
Shoulders: Shoulders are little tougher to work out using just your body weight so you’re better off using dumbbells. These are all great exercises that are easy to do in the house: seated press, side raises, front raises, bent-over reverse flies and shoulder shrugs; upright row.
Arms: There are plenty of effective exercises you can do at home to pump up your arms using just a chair and a set of dumbbells. Biceps: Just like at the gym you can do standing or seated bicep curls, concentrated curls, standing or seated alternating curls and hammer curls. Triceps: Doing push-ups with your hands close together is an excellent way to beef up your triceps. Or, sitting on a chair, do some one-arm behind-the-neck extensions with a dumbbell. Using a chair you can also do bent-over kickbacks and lying flat on the floor you can do a couple of variations of triceps extensions using a dumbbell.
Back: For your back, try dumbbell rows, dumbbell dead-lifts and if you’ve got a spot where you can do pull-ups, holding a dumbbell between your ankles will really give you an extra punch.
Legs: There are plenty of exercises you can do in the home to work your legs but add dumbbells and they’ll be even more effective. Here are a few examples: squats with dumbbells, lunges with dumbbells and standing calf raise (holding a dumbbell in one hand).
Adding dumbbells to your out-of-gym or at-home cardio routine can help you make the most of your time. Carry a set of dumbbells with you when you walk, alternating between curls and just carrying them at your side. If you do this though, be careful not to swing your arms around too much, you can injure yourself easily. If you’ve got access to a set of stairs, walk up and down carrying a couple of dumbbells at your side-you’ll get your heart moving in no time.
If you don’t want to skip the gym in favor of an at-home workout but do want to kick your metabolism up a notch while you’re hanging around the house, set aside some times throughout the day to spend a few minutes moving around using dumbbells. A University of Missouri (Columbia) study found that when we spend too much time sitting on our rumps, the body’s fat burning mechanisms slow to a near halt. No surprises there but the study also found that moving around whenever possible can jumpstart the fat burning process again. So instead of just lying around on the sofa for hours at a stretch, get up, pick up the dumbbells and get your ass moving-even if it’s only ten minutes at a time. You’ll burn some extra calories and you’ll do your body good.
Mike Westerdal is the author of “Dumbbell Exercises and Lifting Routines” To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape… WITHOUT the Hassles, and Expenses of Health Clubs. Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days – Guaranteed.
Article Source: https://EzineArticles.com/expert/Mike_Westerdal/38915
No Equipment Required
If you have limited time or limited motivation to exercise, the following workout routine may be good for you. This post is a suggested method of either getting toned, getting started with weight training or it could be used to keep yourself ticking over until you have more time and energy to get serious about exercise.
Weight training is very intensive and you will feel it either on the day following your training session or two days after the session. Even training with light weights and just using body weight exercises will be draining if the exercises are performed properly.
I have noticed that as I get older, my recovery time increases and It is harder to stay motivated, but age alone should not stop a person. If you have the age issue or just a motivation or time issue try the following routine for a few weeks and see how you feel.
The body can be split into various part from a weight training perspective, these are
Serious bodybuilders split these body parts into further subgroups, but for this routine, it is not necessary. Be aware that you will not look like a competition bodybuilder by using this routine but it will strengthen and tone your muscles and they will increase in size if you eat properly.
Routine using body weight only, no gym required.
Day 1 – Chest, Shoulders and Triceps
Push-ups: 3 sets of as many repetitions as you can complete properly in each set. (chest)
Incline Push-ups: 3 sets of as many repetitions as you can complete. (shoulders)
Dips: 3 sets of as many repetitions as you can complete. (triceps)
Day 2 – Rest/sit ups (abs)
Day 3 – Legs, Back and Biceps
Squats: 3 sets of as many repetitions as you can complete. (legs)
Full Body Drag: 3 sets of as many repetitions as you can complete. (back)
Chin Ups: 3 sets of as many repetitions as you can complete. (biceps)
Day 4 Rest/ Planks (abs)
Day 5/6/7 Rest
This routine requires only one piece of specialized equipment, a pull-up bar. If you feel energetic, you can repeat Day 1 exercises on Day 5 and Day 3 exercises on Day 7, or just follow a day on/ day off pattern. If you feel very stiff after the first week, drop down to two days of rest between each exercise session.
The exercises can be improved by using some equipment such as push-up bars and dumbbells for bicep, tricep and shoulder exercises. An exercise bench is also useful for several different exercises.
The only muscle group that is hard to do without any equipment are the biceps. A simple inexpensive set of dumbbells with a selection of weight plates would make things much easier and the dumbbells can be used for several different body part exercises.
This exercise routine is convenient and inexpensive because you don’t need to spend much time on each session, 15 – 30 minutes and you don’t need to go to a gym to do it.
If you like this exercise routine, you may also want to check out the following links:-
There are many jobs that we once did ourselves but find that we now pay people to do for us. Assuming that you are in reasonable health, there may be some good reasons to go back to completing these tasks yourself.
There are some tasks that we come across where we have a knowledge/skill barrier but by using books, and especially the internet, just about any small task is achievable. From a knowledge perspective, large tasks are also possible in theory, as long as we have enough people to assist or enough time and money to rent or buy the required equipment to take the place of helpers.
The internet, especially YouTube is a wonderful resource for gaining the required knowledge to complete a physical task. Completing tasks yourself increases your knowledge, independence and skill level. Doing the job yourself also saves you money in most cases but sometimes when you count the time spent on a task, materials needed and time spent learning a new skill, it may not be as much as expected.
The best example I can think of here is changing the oil in your vehicle. You need to buy the oil, a drain pan, a ramp or jack, an oil filter and an air filter, and tools that will do the job. This will all cost more than the quick oil change garage, but the upside to this is that when you have done it once you will have the knowledge, and the next time, you will be faster. The tools (hand tools are all that are needed), drain pan and ramps are a one time expense. You will also be confident that your oil has actually been changed, your oil and air filters have really been replaced and the threads on your oil plug haven’t been stripped.
Another example is taking care of your own yard. The advantages are that you will get some exercise and at the most basic level of cutting and edging the lawn, it is not hard and the initial outlay is worth it as lawn care companies are very expensive now. Maintaining the lawn mower can also become “interesting”. I have a gas operated walk behind mower that has powered wheels, front and back. The wheels are powered by drive belts and they tend to stretch, fray and sometimes break, this results in no power being transferred to the wheels and you end up with an extra heavy human driven push mower. The first time that this happened, I went online to see if there was any information on fixing the issue as I hadn’t come across the problem before, because I used to pay a lawn service. I found all the information that I needed to replace a drive belt and gained knowledge. It doesn’t take me any time at all now to replace a drive belt because I know how it works and what bolts and screws to remove to get to the parts that I need. My most recent front and back yard is modest but not tiny, the quote I got from a local lawn care company for cutting the lawns and edging was $130 twice a month and that is just too much when I am able-bodied and I can easily do it myself. I have never been a garden enthusiast but it does seem to give me some sort of satisfaction to do it myself. I am also increasing my knowledge about plants and landscaping topics to make the property attractive.
A while ago, I took on a project that took me some time to research. I built a new shower stall in my bathroom. There was an existing stall, but the base was leaking and it was getting moldy. The tiles were also getting moldy too quickly and were not very attractive. The glass shower door was about 20 years old and did not look good at all. I had to research the project in stages as I hadn’t completed this task before. I found all the information that I needed online.
The job began by ripping out the old stall, down to the wall studs and then rebuilding it, stage by stage. It did take a while, but it was completed 100% by myself, so it was slow going.
The end result was very attractive and while there were places that could have been better on the tile work, I was the only one who noticed. I increased my knowledge and skill level and I was very pleased.
As for the money saved, I may have saved a few hundred dollars by doing it myself and I also know that I could do the job faster and better if I had to complete another similar task.
Any task around the house can be completed by the homeowner with the knowledge that is freely available online. The only things that I will not tackle at present are electrical rewiring and work involving gas lines. I have confidence in my abilities but I will leave those to the professionals due to liability issues.
There are other topics that we can look at, such as stop ordering carryout or going out to eat all of the time and start cooking. Once again, if you aren’t very knowledgeable about cooking there are plenty of books on the subject and a load of information online. You will be able to choose your own menus and ingredients for health and taste reasons. Everyone has a cooker and refrigerator in the house and if you use it, you will be getting your money’s worth out of it.
I have also been my own plumber, plasterer, drywall installer/repairer, concrete work repairer and more. I didn’t know much about any of these issues until I researched them and then put that knowledge into action.
The main point of the topic is not so much “saving money”, although completing tasks yourself will achieve that in many cases, it is more a quest to increase knowledge about practical work and become more self-sufficient. Other benefits are that it gives a person a sense of achievement, which is good for mental health, and practical issues involve physical exertion, which is always good, especially if you earn your living in a sedentary occupation.
As I have mentioned before, the major principle for weight loss is to expend more energy than you receive. In this post I will look at some consumable substances that may aid healthy weight loss. None are proven to be effective for every individual because each person’s body responds to different inputs in a unique way.
Not a consumable, but very important, exercise has always been a major component of weight loss programs, in combination with diet. The practice adheres to the major principle, as it burns off large amounts of energy. A person who is significantly overweight may have to start with an exercise regime that is not too severe at first. Walking, swimming and light weight training is ideal, and build up to more strenuous exercise if desired.
For a person who only wants to lose a few pounds and is reasonably fit, jogging (progressing to running) aerobic classes and weight training should produce good results.
It is not necessary for a person to drive himself/herself into the ground with exercise, the main function of exercise when considering weight loss, is to help get the right balance of energy input/output by following the major principle of expending more energy that one receives.
The chosen exercise program should be used in conjunction with a sensible diet plan that contains healthful supplies of all of the main components, carbohydrates, fats and proteins. I advocate a diet that is not so severe that it completely cuts out one of the three elements although such diet plans have worked for some people, and as always you will have to experiment and see what your particular body likes. One of my concerns for such diets is the fact that they may not be sustainable in the long-term which is why I prefer the more traditional approach. There is a great Diet plan called “Beyond Diet”, it is not really a diet plan as we think of them, it is more of a total long term eating lifestyle change. I am not an affiliate of Beyond Diet, I just think that it is very sensible and one of my family members uses it to good effect.
Your food should be as healthy and natural as you can possibly get it, and be sure to double-check the claims of “Organic” and “Non-GMO” on all of your food.
Diet and exercise should be the foundation of any weight loss program. The following is a list of extra assistance that may or may not be of use to you, depending on your psychological tendencies and things that your individual body responds to.
The major active ingredient of ACV is acetic acid. Drinking ACV diluted in water, is said by some to reduce hunger pangs and reduce fat storage. Studies on rats that were given acetic acid seems to have shown a reduction of belly fat. ACV is said to have many benefits, I personally use it as a treatment for spots and it works great. The reader will need to experiment with ACV to see if it works for them, but remember to get the natural unfiltered Apple Cider Vinegar containing “the mother” . The mother is a cloudy weblike substance within the vinegar which is believed to hold the key to the substance’s properties.
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Green tea is said to have several health benefits, and it is believed to be very effective for losing weight. Green Tea has a high level of catechins, natural antioxidants that can improve metabolism and increase the burning of fat.
It also contains the substances caffeine and EGCG, which can have a positive effects on
metabolism. Other components in green tea increase the levels of hormones that are responsible for fat burning in our system and they release more fat into the bloodstream.
Fenugreek, believed to reduce appetite and food consumption.
Cumin, believed to accelerate the burning of fat and thus assist weight loss.
Cayenne Pepper, a form of chili pepper containing capsaicin, which is believed to increase metabolism, it may also reduce hunger and calorie intake.
Cinnamon, made from tree bark, this popular spice is high in antioxidants and could reduce blood sugar levels, resulting in appetite and hunger suppression.
Ginger, may help lower weight by increasing metabolism and fat burning and may also decrease fat absorption and appetite.
Ginseng, frequently used in traditional Chinese medicine for many complaints. It may encourage weight loss, slow fat absorption and modify fat formation.
Oregano, This herb contains a substance called Carvacrol. Animal studies have suggested that mice taking Carvacrol showed less weight gain and less fat gain than mice who were not fed the substance.
Black Pepper, is a common kitchen ingredient. It contains a compound called piperine which is believed to have a positive effect on weight loss.
There are many pills on the market that claim to promote, assist or cause weight loss. The wise potential buyer would research each brand to discover the ingredients and read reviews. Some pills contain herb extracts and some contain a lot of caffeine. There are prescription pills for weight loss and they may be effective but the ingredients and side effects should be reviewed before taking them.
Real butter from grass-fed cows, full fat dairy products and beef (preferably grass-fed) all contain high amounts of a compound called conjugated linoleic acid, CLA, which is a polyunsaturated fat. The human body does not make this substance. CLA is believed to be beneficial in weight loss because it may decrease body fat mass and increase lean body mass. These food also find approval with myself, as I believe that some full fat foods have gained an undeserved bad reputation over the last 30 years or so. People who lived 100 years ago were eating all of these full fat products and there was not an obesity problem like there is today. The CLA found in food is thought to be superior to supplements containing it. AS always, try to eat organic and natural products.
Coconut oil contains medium-chain fatty acids and it can help the body burn fat for fuel and use up more energy. Coconut oil have also been found to be very satisfying for hunger and may support thyroid health, which is important for keeping your metabolism working correctly. I use coconut oil exclusively when I need to cook food in oil. The oil comes in a solid form but melts under heat and can be used for frying. I cook my burgers and eggs in coconut oil and they taste wonderful.
Foods High In Protein
These foods make the body work harder to break them down than low protein foods and that requires more energy. As you are eating you are also burning energy. High protein foods also help to make you feel full so you may eat less.
Water is essential for everyone, so you are going to have to drink it regardless. Most studies suggest that a normal healthy water intake is 8 ounces, 8 times a day. If you are exercising, then you may need more.
Water is said by some, to be a nutrient in it’s own right and it performs various functions, such as eliminating waste via urination, perspiration and bowel movements. Water keeps your temperature normal, lubricates and cushions joints and protects sensitive tissues. Water is also believed to boost metabolism. If you are in a weight loss program, all of the above functions of water are extremely useful to you.
I believe that the type of water that is consumed is also important. Distilled water has its uses but I would not recommend it for a weight loss program. Despite the fact that in general, plastic bottles are used to supply us with the natural spring water found in stores, I believe that this is the best option for drinking water. Filtering your own water is probably the ideal, but the equipment is very expensive if you want to do it right.
So, what can you do with all of this information? Here’s a suggestion:
If after a few weeks, the plan isn’t working for you, add something to it or replace an element of the plan.
It takes a lot of effort and knowledge for a person to effectively devise their own weight loss plan. The easy way is to buy a diet plan, buy an exercise plan and incorporate the herbs and foods (all or some) discussed above, into the plans.
The bottom line is that whatever you do, you have to follow the plan. You will also have to tweak the plan to fit your body, expenses and schedule.
Yoga is believed to have originated in India several thousand years ago, before any religious systems. The word Yoga is said to be Sanskrit. Sanskrit is a language of ancient India with a documented history of nearly 3,500 years. It is the primary liturgical language of Hinduism, and the main philosophical language of Hinduism. Some Buddhist and Jainism texts are also in this language.
The word Yoga means to join, yoke, unite, referring to the unity of mind and body and also that of man and the universe.
Most people associate Yoga strictly with Hatha Yoga and the Asanas, but these are only components of Yoga. The Yoga Sutras of Patanjali is a collection of 196 sutras or general truths/principles. Yoga is a very large subject and many people have written books on this subject alone.
Hatha Yoga is the term for physical Yoga practices, most popular in the West.
A slow style of Yoga that grows strength, flexibility and awareness.
Practising stillness or slow movements and mindfulness for therapeutic purposes and to center the mind and body. Props are used to assist the body in each pose.
Carried out in a heated room, normally in a class situation. The heat encourages detoxification by sweating out the toxins. Hot Yoga is said to increase the heart rate and ease arthritis and joint pain.
Flowing movements of the body, synchronized with breathing, producing a type of moving meditation sequence. There are no set sequences.
Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga is a style of yoga created by K. Pattabhi Jois in modern times. It is considered as an up to date form of classical yoga. Ashtanga means eight limbs or branches, of which asana/physical yoga posture is only one branch, breath/pranayama is another. All eight limbs are practiced in six set sequences and have various stages.
Is both spiritual and physical and is supposed to release the kundalini energy in your body that is trapped in the lower spine. This style works your body and breathing with fast paced postures and breathing exercises. The practice can also incorporate chants, mantra, and meditation.
A slower style of yoga with seated postures that are held for longer periods of time. Each posture can be held for up to two minutes. As this type is slower, meditation can also take place while practicing the postures.
Bikram Choudhury developed this type of yoga. Classes are held in a heated room. You will work through a series of 26 poses. Bikram always follows the same sequence, although a Bikram sequence is different from an ashtanga sequence. Bikram is very popular and is an easy class to find.
At the heart of Patanjali Yoga Sutra is the eight-limbs that create the framework for the practice of yoga. No one element holds more importance than another . Each limb makes up a system which is said to bring a completeness to the practitioner as they find their connectivity themselves, nature and the universe.
Yama: Universal morality
Niyama : Personal observances
Asanas : Body postures
Pranayama : Breathing exercises
Pratyahara : Control of the senses
Dharana : Concentration and cultivating inner perceptual awareness
Dhyana : Devotion and Meditation
Samadhi : Union with the Divine
Yoga can be practiced by people of any age and can be completed in a class setting with a teacher, leader or guide or you can study the topic and become your own guide and maybe even adapt the principles to create your own system.
There is no doubt that people who have practiced Yoga, feel that they have derived great benefit from the practice.
Most of the hatha Yoga programs seem to be aimed at women, especially the class based Yoga sessions, but they can be practiced just as effectively by men.
Here is the one major principle for weight loss, “ expend more energy than you gain from your food and drink”. I have a suspicion that modern food additives don’t particularly help a person keep to a healthy weight.
What is a healthy weight?, a weight that you feel good about, doesn’t cause any health problems and also makes you feel positive about the way that you look. The way a person looks is important and it is not just vanity, because looking good helps confidence, and therefore encourages psychological health. The normal quoted height/ weight ratios found in medical journals and websites do not tell the whole story, especially for males who work out. A 6ft male who weighs 190lbs with a 33 inch waist is considered overweight according to the Mayo Clinic BMI calculator. If the male works out however, this weight is on the low side and doesn’t take the exercise into account. I would not consider such a person as overweight, I would expect that this person looks good and has an attractive muscle tone. Generally, the average suggested weight range for a 6ft male is 155lbs -170lbs, which appears to be on the light side to me.
For the ladies, the average female height in the U.S.A. is said to be 5ft 4 inches with an ideal weight of 120lbs. The height quoted, seems to be somewhat less than I would expect, but it is an average of several different races of people. Ladies tend to concentrate on their looks over health when considering weight. This does not matter, as a healthy weight will result in both good looks and health. A woman can carry more weight than the height/weight and BMI charts quote and still be very attractive, so don’t stress out over ideal weight charts and media publications on perfect weight and body type and such things.
Men lose weight more easily than women for several reasons,
These are physiological facts and nothing can be done about it, however, studies show that after a few months of a dedicated weight loss program the different results between men and women begin to even out, so at the end of the day it is possible for both men and women to lose as much weight as they wish, just don’t get into a weekly weight scale competition with a man in the early stages of a diet plan.
The three body types commonly used are the Ectomorph, Mesomorph and Endomorph.
As with everything, most people can be a some of one type and a little of another, but identifying your body type in general terms can sometimes assist you in your choice of weight loss program, including physical exercise, and will help you to know what to look out for during the course of your program.
The basic body types are very generalized and only give a person a simplified guide as to their natural tendency. Most people have a mixed body type that only favors one of the major types to a greater extent but also has qualities of other body types to a lesser extent such as a man with mainly ectomorph qualities who also adds muscle to his body reasonably easily. Nothing is absolute, and it is perfectly possible for an ectomorph to gain muscle and an endomorph to lose weight. Good eating habits and the correct physical exercises can achieve whatever result that you wish, to a large degree.
Many people gain more weight as they age and there are many possible reasons. It could be that they are less active. This is an easy fix, just be as active as you can. I have noticed lately, that I see more older people who look slim and fit and more younger people who look like they have been on a diet of chips, soda and candy for their whole lives. We could also speculate that younger people generally don’t get a full serving of exercise anymore during the course of a normal day and the fit looking younger people are the people who have to expend energy at the gym in their own time after work to stay fit.
Some scientists suggest that age effects our eating habits and that older people can become less perceptive about their body’s nutritional needs , specifically effecting the mechanism that stops us from continuing to eat when we are full.
As we age, our metabolism slows and this leads to fewer calories being burned. Burning calories can be achieved by exercise, so older people who don’t want to gain weight can take as much regular exercise as their health allows.
Loss of Muscle. Muscle burns more calories than fat and as we age, we lose lean muscle if we don’t exercise.. Weight training can counteract this aging effect and also boost strength and flexibility.
Food quality is as important as the type of food eaten, this should be remembered when selecting your diet plan ingredients. The best approach if you haven’t got a diet plan yet, is to minimize highly processed foods, drinks and anything that states that it is a diet or low-fat product unless it is naturally low in fat, make your meal size smaller than your usual size and cut out the snacks. The grocery stores are normally laid out with the fresh foods around the perimeter and the processed foods in the aisles, so minimize eating foods found in the aisles, which are normally canned or dehydrated.
Organic foods should be chosen over anything that does not state that it is organic. Non-GMO labelled products are preferred. If you wish to grow some vegetables, make sure that you buy Non-GMO seeds.
Studies on groups of animals have suggested that GMO foods caused them to gain weight when compared to groups that were fed Non-GMO foods over a period of months. Studies have also shown that GMO crops are between 10% to 25% lower in nutrients than they were 50 years ago, so a weight loss diet with a high level of GMO ingredients is counter-productive. Even if you don’t trust the studies, do you want to risk sabotaging your diet by ignoring the possibility that the studies were correct?.
I would not advise this approach unless it is the only option in a life threatening situation. I don’t believe in any surgery that is not for emergency purposes. The surgery itself is not necessarily dangerous, but It is tempting fate to allow someone to perform invasive surgery for a problem that could probably be solved by dietary change, exercise and determination. Surgery is also very expensive as it is usually considered cosmetic.
There are people who can lose significant weight without exercise but I believe that exercise should be an integral part of any weight loss program. Weight training is ideal because it builds muscle and muscle burns more calories than fat. This results in a win-win situation, you get to look more toned and lose weight more effectively. A whole body approach is advisable for weight loss, meaning that you should exercise every part of your body in each session, chest, shoulders, arms, back, legs and abdominals. A body builders approach can be used, where you break the training sessions into two or more body parts per session, such as chest/back one day, legs/shoulders another and arms on another day but this requires more dedication. A full body approach to weight training ensures that you keep your muscles in balance and you can’t skip the less appealing exercises such as legs for the men and upper body for the ladies. Don’t worry ladies, you won’t end up looking like Arnold, (it takes a huge amount of effort, among other things, to produce those results) but you will look very toned. With weight training, the body continues to burn calories long after completing the session.
Cardiovascular exercise is also good for burning calories and it keeps you fit. The exact exercises will have to be a personal choice, but running is good, circuit training in a gym class is good, including the popular boxercise and martial arts inspired classes.
The bottom line on this is that it is wise to include an exercise plan along with your diet plan for best results. Pick an exercise regime that you enjoy because this will help you to stick to it.
Determination is needed to be successful in weight loss, this is why I suggested earlier that it would be beneficial to experiment with finding the diet that suits you, psychologically and physiologically.
A desire to succeed and a positive approach are needed. Aids to this can be visualization techniques, affirmations and meditation. I believe that many high performing athletes use some or all of these techniques to perform at their best, as do many high performing people in all walks of life. It might sound New Age, Hippy, Weird etc, but it can’t hurt, and if you discover that it works, you have found a new assistant, one that was in your own mind all along.
There are many diets available, the trick is to discover which diet your body responds to best. I would also suggest that a weight loss diet does not have to be boring, painful or debilitating. The expert official advice is not always the best advice to take and I believe in researching and experimenting for yourself, because where diet and exercise are concerned, you are the expert regarding your own body. The saying that “one man’s meat is another man’s poison” is very apt here, and it should be considered when choosing your diet plan. Find out what works for YOU, keep notes and use the information to improve the quality of your life and achieve your goals.
If you have known medical issues, I would advise checking with your doctor before starting any diet or exercise program.
Most diets plans will work if the programs are followed accurately (no cheating). I have listed some interesting ones below but there is no guarantee of success on any of the plans listed, it’s up to you to test them out and see if one of them works for you!!
The PFB Diet uses modern science to help you reach your absolute highest possible fat burn rates WITHOUT destroying any of your lean body mass. It relies on a specific combination of foods that have been proven to REDUCE your hunger and cravings even as you enjoy insanely high fat burn rates.
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A secret that had me shed 40 lbs in 3 months without drugs or dangerous surgery.
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Customized Fat Loss for Men is a weight loss program exclusively for men because it consists of unique nutrition and training strategies designed to work with the male metabolism in order to support healthy weight loss and optimize the release and effectiveness of naturally occurring male hormones.
Now, it’s important to understand this weight loss program is not some kind of supplement and has nothing to do with silly exercise gizmos, pills, powders, potions or anything of that nature whatsoever. And this program definitely isn’t some kind of crazy crash diet or celebrity fad of the week. Rather, with Customized Fat Loss for men you’re provided a complete nutrition and training program along with a custom nutritional software designed to help your body optimize fat loss by systematically allocating calories and macronutrients at specific times based around you as an individual….
The amount of calories you consume, when you consume them, and the macronutrients they’re comprised of are all determined by various personal factors like your age, weight, height and most importantly your body type. Your customized training program is also individually determined by all of the above personal characteristics along with your exercise history and capabilities.
Customized Fat Loss For Men uses a unique 3 phase approach designed to provide a healthy, natural and fully customized solution to help men achieve their weight loss goals.
This is the end of your fat loss journey, and the beginning of your new lean self.
You’re going to watch your body change, you’re going to feel your joint pain
disappear, and you’re going to experience more confidence than you
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Dumbbells are about the most versatile piece of exercise equipment you’ll ever use or own. You can train any body part with them, they’re suitable for anyone-beginners, intermediate and pros-and can be used by people of any age to get fit. They’re also the ideal, regardless of your fitness goals. So whether you’re just looking to trim down, maintain or even build mass, dumbbells can be the right piece of equipment for you. Assuming that you’re doing the movements properly, when you train with dumbbells you mimic the body’s natural movements, considerably reducing the risk of injuring yourself.
The point today is to present a few little known, but highly effective dumbbell exercises-it’s always good to do something new. When the body’s muscles get too accustomed to the same routine day after day, week after week, month after month, your routine’s effectiveness is diminished. That’s why knowledgeable guys change things up every now and then so they can keep seeing gains and achieving the results they want.
Here are a few dumbbell training exercies that you probably haven’t heard of.
Dumbbell thrusters (legs, shoulders): Works the glutes and shoulders at the same time. Place an exercise ball behind your legs. Stand straight holding two dumbbells at shoulder height with palms facing each other about even with your shoulders. Squat down until your butt touches the ball, then thrust upward raising your arms towards the ceiling, while maintaining your palms facing the same direction. Squat down again lowering the dumbbells to the starting position, then repeat.
Dumbbell hamstring curl (hamstrings): Lie face down on a flat bench with your knees hanging over about two to three inches. Have someone tuck a dumbbell vertically between your feet-if you’re limber and not too clumsy, you can manage it yourself. Grasp the front two legs of the bench for stability. Then, without lifting your waist from the bench, keep your knees together tight and raise your toes (and the dumbbell) towards the ceiling until your shins are perpendicular to the floor.
Dumbbell ab crunch (abs): Lie on your back with your knees bent, feet flat on the floor, holding a dumbbell with both hands (one hand over each end of the dumbbell) close to your chest just below your chin. Keeping your butt and lower back on the floor, slowly roll your upper back off the floor, keeping your neck neutral. Pause and hold for a second or two and then return to the starting position and repeat.
Low dumbbell crossover (chest): This awesome move can completely isolate and pump up your pecs. It’s like the Low Cable Crossover but done with dumbbells to further isolate the pectoral muscle. With one foot forward for stability, grasp the dumbbells (hands facing forward), spread your arms until they’re at about a 45-degree angle and your hands are a few inches behind your hips. Lean forward slightly. Bring the dumbbells up and together, using a sweeping arc motion, stopping right in front of your lower chest. Pause for a full second, return to the starting position and repeat. Keep your arms slightly bent to be sure that you’re fully isolating the pecs.
Dumbbell press and fly combo (chest): This double-duty exercise keeps the pectoral muscles under tension throughout the movement. Position yourself for a regular dumbbell chest press. When your arms are fully extended, instead of dropping them back down to your chest, then slowly arc them out in a fly movement-without changing the position of your hands-until you get a nice stretch. Pause, return to the starting position and repeat.
Zero impact dumbbell row (back): Stand with your knees somewhat bent and lean over slightly, keeping your back straight. Hold the dumbbells so they’re in front of your thighs (palms facing your legs). Your elbows should be slightly bent. Bring the dumbbells out, back and up behind you in an arc, swinging your elbows back like a pendulum but maintaining control of the weight, keeping your back straight. Focus on contracting the back muscles. Return to the starting position and repeat.
Reverse incline hammer curl (biceps): Use fairly light weights for this one-it really isolates the bicep. Sit backwards on an incline bench adjusted to a 60- to 70-degree angle. With your arms hanging straight down, hold the dumbbells with your thumbs up, palms facing each other (hammer curl position). Curl the weights up until the just touch your shoulders. Squeeze, pause and repeat. If you pull your elbows back just a bit, it will put more emphasis on the long head of the biceps, which can otherwise be tough to train.
Wrong way tricep pullover (triceps): Lie sideways (perpendicular) with your upper back on a flat bench as though you were going to do a dumbbell pullover for your chest. Grasping one dumbbell with both hands, bring your arms up and behind your head-again, as though you are going to do a dumbbell pullover. But instead of trying to keep your arms straight, stretch your arms back, maintain the upper arms in a fixed position and bend your elbows down, lowering the dumbbell and stretching the triceps. Pause, squeeze, return to the starting position and repeat.
By Mike Westerdal
Mike is the creator of the illustrated guide, “Dumbbell Routines & Exercises eBook”, that will Help You Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days Or You Get To Keep This Breakthrough eBook FREE! More information Click Here