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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, February 18, 2018

Does Men's Body Size Matter?

Men's Body Size

Many men who join a gym have the same goals in their head – they either want to lose weight and tighten up or they want to get big and put on muscle. If you ask the men who do women prefer, the lean fit guy or the big muscular guy, would their answer come out even? And which body type do women actually prefer their men to have? A recent survey carried out by Men’s Fitness Magazine of 3000 participants, both men and women, may shock you.

Add More Muscle

Compared to last year, when only 43% of men said they wanted to add more muscle, the 2008 survey revealed that a staggering 87% of men now want to add muscle and shape-up. When the women were asked the same question it showed that 58% preferred more muscle on a man. It won’t shock you to know then that when both were asked who their favourite celebrity body was, the answer for both was the same – Daniel Craig as James Bond.

“Muscular men are considered to be more dominant than weedy-looking chaps because being physically imposing implies you are more confident,” says Dr Kerri McPherson (Health Psychologist at Glasgow Caledonian University) when asked by Men’s Fitness.

Important to Have a Good Body

When it comes to whether or not it’s important to have a good body, it’s amazing how image-conscious the world has become. Out of the 3000 individuals surveyed, 97% said that it was important to have a good body, up by 10% when compared to the results in 2007.

Even though both side believe that having a great body is important, their views vary slightly when it comes to how far they’re willing to go to get that perfect body. 23% of the men would consider having plastic surgery, whereas 30% of women were open to the idea of going under the knife.

Just the Way You Are

Sometimes it’s good to know that you’re liked just the way you are. When the 3000 individuals were asked about their favourite body shapes, the results were as follows: 42% of men said they liked women to be curvy, 37% said athletic, 14% said slender and 7% said busty. When the women were asked the same question the survey revealed that 58% of women preferred men to be muscular, 21% said slim, 11% said chunky and 10% said cuddly.

It’s time to recognise that the gym, especially the weights area, is no longer just for athletes and for massive men who grunt and groan, it should be used by everyone if they want to reach their goal. The majority has voted – it’s time to hit those weights.

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Wednesday, February 14, 2018

Water Workouts

Water Workouts

According to the Medical University of South Carolina’s Nutrition Services, water makes up 60% of male bodies and 50% of females. The human body requires water to rid itself of toxins, increase blood volume, and regulate temperature. It hydrates, cleanses and keeps the body in balance. Immersing in water lowers heart rate. It’s no surprise that water workouts have enormous aerobic and anaerobic benefits as well.

Water workouts versus Weight Training

Water is 700 times denser than air which encourages excellent resistance training. With weight training a muscle group contracts and releases, pulling against gravity, then lowering or resisting gravity, known as concentric and eccentric motions. Because of water’s dense properties, a muscle’s first (concentric) movement and second (eccentric) movement have equal resistance. Using equipment such as buoyancy belts, flotation cuffs, resistance tubing, and water dumbbells and barbells increase resistance. Water workouts enhance and promote muscle strength and tone. Combining water workouts with a weight training routine is a phenomenal way to reshape and increase muscle definition.

Cardiovascular and Endurance Benefits

The cooling properties of water allow the body to perform strongly for longer periods of time that result in fresh blood flow and nutrients to all parts of the body. This increased circulation provides oxygen to the muscles and requires less effort from the heart. Virtually all muscles in the body are engaged during swimming or during a 30 minute water workout. Water workouts can be done daily without the risk of overtraining, thus increasing one’s endurance. Although land-based cardio exercise such as running or fast walking improve heart function, they predominately work the lower body and require more oxygen to maintain the same pace as a vigorous water workout. These higher impact exercises require rest between workouts and are more likely to result in over training or strain to the bones and joints.

Less Stress on Bones and Joints

Because of water’s buoyancy, injury is nearly non-existent. Water massages muscles, bones, and joints while it strengthens those same components of the body. A 130 pound woman weighs 13 pounds in neck-deep water, so much less stress is put on the body. Water workouts provide an excellent means of exercise for those afflicted with arthritis or osteoporosis; pregnant women; obese individuals, and athletes suffering from sports-related injuries. Because of buoyancy, joints are supported and have greater range of motion that enhances flexibility. With flexible joints, susceptibility to injury is decreased.

Water workouts have enormous benefits by themselves or coupled with land-based exercises. Depending upon the intensity of the workout, water aerobics or swimming can be equal to land-based exercises, in terms of overall physiological benefits. With proper technique and a regular training program, water workouts can strengthen muscles, improve flexibility, and increase cardio health.

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Friday, January 19, 2018

Fat Burning And Healthy Meals Recipes

healthy meals recipes

A fat burning recipe is actually a part of healthy meals recipes and it is utmost easy, and at the same time yummy. The advantage of these recipes is besides being healthy, they eradicate the tension which overweight people go through during a weight-loss program. Here, we are presenting some such recipes. Even you can create such kinds of simple recipes creating your own combinations.

Our first delicacy is Mexican pizza. For its preparation, you will require whole wheat pitas, a teaspoon of oregano, 2-3 tablespoons of diced pineapple, a piece of cooked and crumbled turkey bacon, 1/3 cup of pre-cooked chicken breast, pasta sauce according to your choice, cup of low-fat mozzarella and pepper to taste. Firstly, preheat the oven to 425 C. While waiting for the oven to get heated, top the pitas with all the contents and then bake for 10 to 12 minutes. This pizza offers merely 410 kcal per piece and is extremely tasty.

Yet another yummy delicacy is a soup prepared from butternut squash and coconut milk. To make this, you will need 6 cups of peeled and cubed butternut squash, a small chopped onion, cup of sherry, white wine or rice vinegar, 1 can of coconut milk, 1 heaped tbsp of Thai green curry paste, 1 tbsp of peanut oil and 1 cup of chicken or vegetable broth. Cut all the veggies. Shallow fry onion till it is soft and transparent. Apply wine, rice vinegar or sherry to the pan and deglaze it. Add all the other things. Cook on a low flame till the squash becomes soft. Grind well to form a puree in a hand mixer, take out and enjoy. This fat burning recipe is one of the most mouthwatering healthy meals recipes and renders merely 188 kcal per serving.

Here is one more mouthwatering dish containing miscellaneous food items like fruits, veggies, eggs, and turkey bacon. All of them are fat decreasing food items and you can combine them to make a tasty recipe to satisfy your taste buds. The required ingredients are cup of sliced ripe avocado, 2 to 3 cups of spinach, an orange, 2 whole eggs, 3 egg whites, cup of salsa and 3 pieces of turkey bacon. To make it, take two different pans, one for preparing turkey bacon and other for cooking spinach with eggs. Till the turkey bacon cooks, keep spinach on flame and add eggs in it and stir well. Put oranges, some of the turkey bacon and avocado to the egg-spinach blend and after some time, turn the heat off and take it in a plate Garnish the top with salsa and add the all the other bacon and enjoy. It gives merely 510 kcal per serving.

And now, here is a recipe for those of you who like confectionary the most. It is a parfait of banana and chocolate. You will require 1 cup sugar-free, fat-free instant pudding mix, 2 tablespoons of shaved dark chocolate, a banana and 8 tablespoons of sugar-free cold whip. Make the pudding reading the instructions given on the pack and in two glasses make layers of banana, cold whip and pudding twice. Keep in the fridge to cool and while serving garnish the top with shaved chocolate and take the pleasure. This tasty parfait offers only 115 kcal per serving.

A balanced diet means getting the right types and amounts of foods and drinks You can make each fat burning recipes from these during the time of your campaign of trying healthy meals recipes. You will without doubt be entertained trying and eating them.

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Monday, January 15, 2018

Tips For Healthy Living

healthy living

In human being way of life it has become important to pay attention to existing recommendations to keep you contemporary, nicely balanced and enthusiastic throughout the day. Lifestyle a nicely balanced life is one of the most pleasant and nutrients one can do for their health and well-being. There are certain existing recommendations that help people to stay with power and cheerfulness.

Awaken beginning and meditate

By rising beginning you hook up with characteristics, enjoy the sun increase and you give a new beginning to the day. One can practice life shifting deep breathing methods and perform them beginning every day. Doing such deep breathing in the day can help people to have more understanding, aim and vitality needed for the rest of the day.

Sustain you diet

Maintaining a well nicely balanced having plan is the most important living recommendations because it assists people to be enthusiastic and powerful. One should absorption food at the right time no matter what his measurements. One of the best ways to appropriate your having plan is by taking more water, having fruit and veggies.

Check out your medical professional once in a while

People can guarantee that their body is healthy by checking out the medical professional once in a while for a overall wellness examination. Let the medical professional do program testing to make sure your blood demand level and cholestrerol levels is under actual level. Take all the other required testing that guarantee your wellness.

Exercise yoga exercise and exercises

Healthy living recommendations and obtaining actions that has become a part of yourself is the key to a long and balanced life.

Training yoga exercise and doing training for 30-40 mins every day can aid in fat loss, growing energy and energy and reducing the possibilities of any main ailments.

Visit your medical professional once in a while

People can guarantee that their body is nicely balanced by checking out the medical professional once in a while for a overall wellness examination. Let the medical professional do program testing to develop sure your body demand level and cholestrerol levels is under actual level. Take all the other required testing that guarantee your wellness.

Advantages of training deep breathing and Yoga

Among the other existing recommendations, individuals give magnitude for deep breathing and yoga exercises due to the following reasons

  • It assists them to decrease or remove day-to-day stress
  • To increase learning potential, storage and concentration
  • It makes them feel more comfortable and remove depression
  • It assists them to have a higher operation mind
  • It allows them to see day-to-day problem more clearly and find nicely balanced solutions
  • To have more endurance in demanding situation
  • It assists you to decrease your body pressure
  • To experience clear thinking without the disruption of any mind music.

Hence by examining and embracing the above described recommendations for existing one can lead a pleased day-to-day life.

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Friday, October 27, 2017

7 Ways to Boost Your Energy

ways to boost your energy
Everyone would like to feel more energetic during the day. You naturally go through periods of higher activity which contrasts with times of relaxation. The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster. Eat some protein and foods with a bit of fat in the morning. The brain needs protein and the body does not store it. You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a handful of nuts will get you going instead of pure carbohydrates like a plain bagel.

3) Take a 5-10 minute power nap around lunch. Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon. This is also effective anytime you feel yourself not concentrating, reading the same material over and over. Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids. I know, everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly. This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

6) A joke a day keeps the doctor away. Seriously, laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs. Live alone? Get a funny movie or watch a light-hearted comedy on tv. Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people. You know who they are. They are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.

8) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance.

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Monday, October 23, 2017

Lose Weight Slowly with Exercise

lose weight slowly
With all the current trends to get everything as fast as is humanly possible, there is one aspect of life where the opposite is the best course of action. This is in losing weight, especially when your primary focus is on exercising to achieve the long term, healthy and gradual loss of weight that this method can bring to you. There are many benefits to going this route, not least of those being you get to end up with a truly great looking body once you get there!

Speed Kills!

Yet with the obvious sensibility of taking things slowly and methodically, there are still far too many people who are hell bent on wanting to shed all their excess weight as soon as they can or sooner. To that end, they often opt for some form of extreme diet and hope for the best. Others will at least have seen the sense in exercising as well as dieting to lose weight but they still go at it like their life was about to end! Unfortunately for some, especially those that are very unfit to begin with, they could actually get what they wish for.

Taking up an exercise program that is designed for people who already have a good level of fitness when you are very unfit, because you think it will fast track you to a lighter body can potentially leave you with the risk of heart attack. It really can happen and does happen! This is why losing weight fast is not a good idea in any way you can try to justify it. It is far better to first sit down and work out your goals.

Setting Weight Loss Goals

You should start with an easily attainable goal for your first month at least. For instance, the experts agree that a one to two pounds a week rate of weight loss is the most desirable from the viewpoint of health. It is also important from the point of allowing your body to get used to the new lighter weight and loss of a small proportion of its fat store. This is not just important, but vital if you want to continue a sustained loss of weight and ensure that once you have lost all the weight you wanted to lose that it is maintainable in the long term. Start your exercises slowly, make sure you do your pre-exercise basics such as warming up, stretching etc and gradually build up the amount of exercise you do each day.

Once you have reached your goal for the first month, then you can set another for the next month. You do this for each subsequent month and you will be pleasantly surprised at how it all adds up over several months to a great level of weight reduction coupled with a much firmer, fitter looking and better toned body!

Sticking to Your Weight Loss Plan

The toughest part of any plan for losing weight is in sticking to it for the long haul, especially in the early stages. This is usually because early on, you don't see much of a difference both on the scales and in front of the mirror and it is way too easy to think to yourself that its not working and you might as well give up. You'd be shocked at how often exactly this happens and people swear that exercising to lose weight is a waste of time. But it is anything but a waste of time!

Exercising when done correctly takes time to show results early on. But as you keep going and stick to your guns, the difference starts to show more and more, although maybe not so much to you, because the changes are gradual. But other people who may not have seen you for a month or two sure notice! And that is when it really hits home that what you have been doing really has paid off!

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Friday, October 20, 2017

Belly Fat and Ab Exercises for Women

ab exercises for women

People are usually surprised that despite the commercial blah-blah they are exposed to, there are no specialized belly fat ab exercises for women. There is a common tendency to mistake abdominal exercises that strengthen the muscles with belly fat exercises. If you think that crunches, sit-ups or V exercises will help you get a slimmer waist line, you are wrong! And I’ll tell you why!

First of all, weight loss occurs naturally and evenly, and there is no way to target just one part of the body alone. If you burn fat deposits, then, not only those around the waist will be gone; the thighs, the buttocks, the legs, the arms, the chest, all will show the difference. From this point of view, belly fat exercises are any sports activity that you prefer or traditional gym training, depending on the case.

Sit ups and crunches will not help simply because they strengthen the abdominal muscles that are wrapped in the adipose tissues. You can get the perfect muscles, but they will be invisible under the fat layer. Therefore, in case you are after a nice six pack, it is advisable to do abdominal exercises in parallel with general weight loss activities. You can burn fat effectively by using a combination of aerobics and interval training.

Another issue with abdominal exercises when mistaken for belly fat exercises is that when the muscles get stronger and firmer, they also grow in mass. Thus, a waistline measurement may show little difference when this switch occurs. Hence, you should no longer put your hopes in the belly fat exercises advertised by the promoters of some ‘wonder’ weight loss programs and stick to scientific evidence and real facts.

Focus on diet and personal preferences when you plan your fat loss training routine. Energy comes from the food you provide to your body during meals. Make a diet plan and act on it!

Finally, it is of paramount importance that you enjoy the physical activities in which you engage. If you don’t like traditional cardio or fitness programs, you can join a Pilates class, a zumba program or simply go out jogging, cycling, swimming, skating etc. If you have a negative attitude towards cardio training, because it feels like a physical discomfort, the ab exercises for women may not offer the results you expect.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.