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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
The best type of Apple Cider Vinegar (ACV) is made from organic apples and is unfiltered, unrefined and contains “the mother”. The mother appears in the ACV as a cloudy weblike substance and it contains beneficial probiotics and enzymes. The mother is thought to be the substance that gives ACV it’s health benefits, and this is why it is important to get ACV that contains “the mother”. You can normally tell if ACV contains “the mother” by it’s cloudy appearance, but manufacturers will also make it clear that their ACV contains “the mother” on the product label, because it is a positive attribute that increases sales to people who are health conscious.
Apple Cider Vinegar contains acetic acid. It is believed that small amounts of acetic acid can help to activate the metabolism and assist the body to use fat as an energy source.
Apple Cider vinegar seems to help a person feel less hungry and when taken before a meal, a person may eat less and feel more satisfied after the meal. Some studies suggest that the ACV causes feelings of nausea and this is why it works as an appetite suppressant. I have been taking ACV for a while and I have never experienced nausea after taking it, so the reaction to ACV is probably unique to each individual.
Studies on mice have found that the mice who were fed a daily dose of ACV had lower blood sugar levels and cholesterol than mice who were not given ACV. There is a connection between blood sugar levels and obesity and it has been found that it is much harder for people to lose weight when they have high blood sugar levels. Do high blood sugar levels cause weight gain?, or does weight gain cause high blood sugar levels?. Studies are still working on this, but if ACV can benefit both, I think that it may “kill two birds with one stone”
A suggested amount is 1-2 tablespoons of ACV in 8 ounces of water 2-3 times a day before meals.
Apple Cider Vinegar can be mixed with cold water, or warm water with honey to sweeten it. You can also use ACV as a dressing on salad, either straight or mixed with olive oil. There are many drink recipes out there that contain ACV, but be careful not to mix it with ingredients that are counterproductive to weight loss.
Apple Cider Vinegar is believed to have many health benefits and weight loss is just one of them. I think that at a minimum, it could be a very good supplement to a diet plan. With all of the other benefits that ACV gives us, I think that it is worth a try.
Apple Cider Vinegar does not look like a quick fix for weight loss, but can be seen as more of a supplement to a diet plan. My advice is to not take too much ACV, moderation in all things is good and too much of a good thing usually leads to counterproductive results.
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
There are so many weight loss diet plans available that it is difficult to decide which one to use. The guiding factor should be to find a healthy plan. The generally accepted figure for healthy weight loss is 1-2 lbs a week which equates to about 3,500-7000 calories. Using these figures, a person who wishes to lose 2 lbs a week should cut about 1000 calories from their daily diet. Calorie counting however, can become very tedious very quickly.
There are many diet plans claiming that if you use their system, you can lose much more than 2 lbs a week. The claims may or may not be true, I don’t need weight loss diets myself, but I do research them for others. I have seen all types of diets work for some people and I have seen the same diet plan work for one person but not another. As with most physically related things, I think It all comes down to body type and dedication (or lack of dedication).
Weight loss can be achieved without a purchased diet plan but you have to do the research for yourself and this can be very time consuming. Basically, sugars and starchy foods should be cut back substantially, make sure that you eat foods containing protein and fats, and make sure to exercise. Eat fats for weight loss? the short answers is that fats are not all the same and some are beneficial to health. Saturated fats can occur naturally in meat and dairy products, unsaturated fats come from plants, vegetables, olives, nuts, and seeds and some fish. Trans fats can occur naturally in certain foods and meat. The artificial trans fat (hydrogenated) in some foods, normally heavily processed, is not healthy and should be avoided. I work on the theory that naturally occurring fats in food can’t be all that bad, but everything should be done in moderation and be wary of any processed food that has “light” or “low fat” printed on the packaging.
Weight training is a great exercise for weight loss. To lose weight, a body must burn more calories than it uses and after a weight training session, the body continues to burn calories. As you add more muscle, you should find it easier to attain and keep to your target weight because muscle burns more calories than fat during the day.
Men seem to lose weight more easily than women and this observation is backed up by science. Men have more lean muscle tissue than women and the muscle tissue burns more calories than fat. Studies have found that the different results, between men and women are very obvious at the start of the diet program but tend to even out over the longer term.
Another issue with weight loss in the present day, is the quality of our food. Science has been tinkering with natural produce and the results on food quality are not really fully known. We can only do our best to find the most natural of products to consume.
The conclusion I have arrived at regarding diets is to stay away from a diet program that promotes only one type of constituent such as fat, protein or carbohydrates while cutting out others almost completely. I tend to like the programs which have a more balanced approach and also suggest that exercise should be completed along with the dietary component. My key components to a great weight loss program are healthy food with a traditional balance of protein, carbs and fats, exercise, primarily resistance training and the determination to succeed.