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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 19, 2017

Strength Training For Fat Loss

Name one woman without dreams of beautiful body… you can’t. From NY to Moscow – fit body is always wanted and appraised by opposite sex. But there are right ways do exercise, make diets and set goals and there are wrongs ways… there are easier and there are harder ways… I will try to help as much as I can just to make sure that you will have the best shortcut available!

Strength training for women (let me finish..)  is one of the most effective ways to get and stay fit amongst men and women.

It helps to lose fat, shape body, increase bone density, improve balance, delay aging processes, it helps to IMPROVE you, it makes you feel better and be better! But remember to always consult with your doctor if you want to start weight training or some diet, or anything, because only doctor can truly say what is best for you (not me, not some “smartass” from neighbor house). And follow the tips your doctor will list down to you! That way you will keep your body and soul in perfect condition.

So some tips from me:
  1. When you perform some strength exercises let your muscles (those who you worked out that day) rest for at least 36 hours (or more) – this will help to avoid injuries and over training.
  2. You can’t lose weight constantly. And you can’t lose weight doing only one kind of exercises (crunches for example) even if you do them 300 reps a day. You can lose your fat only by considering good diet, getting good rest and exercising right way.
  3. You must follow your training program every workout. Concentrate on the exercise you are doing and forget about anything else on the world… that exercise, THAT muscle is the only thing that matters!
  4. Regular training programs. Follow your training program in long term too! Don’t try new and new program from time to time… stick with yours and results will come. Replace your bad habits with good ones!
  5. You can change your workout program after doing it about 2 months. This is the time you will get bored with the routine… so switch it! It will help you keep focused and help your muscles not to get used to that load.
  6. If you want to lose fat combine you strength training with some cardio. Strength training first, cardio after (not counting warming up). Your body starts to burn fat only after 30-40 min of exercising… so 30-40 min weight training and afterward cardio with fat burning!

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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.