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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.

Saturday, December 31, 2016

Ten Tricks For Your Body

The problem of excess pounds is becoming increasingly burdensome for both sexes. Along with the sound advice on diet, exercise, sleep, we will reveal some tricks that will help in maintaining or regaining your silhouette.

1. Healthy Sweets

Ice cream, chocolate and cookies are very tasty, but we can get the daily requirement of sugar from other healthier foods that also accelerate the fat burning, energizing us and contain antioxidants, vitamins and minerals: fruit. It is recommended to eat a pound of fruit a day, after meals. This habit will also improve your digestion!

2. Dry Bread Or Toast

If the hunger sensation does not go away and makes you eat more than normal, we recommend you to eat a slice or two of dry bread or toast, crackers, pretzels, etc. These “brushwood” are meant to absorb the gastric juices and to “cut” the feeling of hunger.

tricks for your body

3. Eating Often Is Better Than Eating A Lot

In exchange for rare but nourishing meals, it is advisable to eat less but often; it is good to grab just a few bites all the time. Large meals will expand the stomach, thus will increase the hunger, and will cause you to eat more to feel full. Therefore, the small meals, even if frequent, will shrink your stomach.

4. The Goodies You Cannot See You Will Eventually Forget

Avoid shopping in a supermarket, because the aesthetic and appetizing view of the products will make you to you buy an entire refrigerator. A full refrigerator has negative effects on your appetite, because every time you will be near it, you will tend to open it and take something good out of it from the stuff you just bought. The refrigerator should be as empty as possible and contain fruit, vegetables and foods that require no preparation and can be consumed as they are.

5. Hot Drinks

Hot drinks have a calming effect, even for hunger.

6. Brush Your Tongue

Brushing your teeth is not equal to a good oral hygiene. Saliva, the tongue and cheeks can accumulate a few bacteria that can build up in the networks.  Trough swallowing they can reach further into the stomach and intestine, influencing the local flora, causing constipation, accumulation of toxins, digestive disorders development and finally unleash a whole chain of “disorders” that are hard to stop, which has among other effects, the obesity.

7. No Fats

Almost any animal product contains fat, just that some products contain more fat than others do. Eat chicken or fish and low-fat dairy (milk, cheese, cream, etc.).

8. Odors That Inhibit Hunger

A series of studies have revealed the inhibitory interference of odors on hunger, therefore it is considered that the smell of mint and apple has an inhibiting effect on hunger.

9. The Detox Diet

Once every few months it is indicated to have detox diet. A detox diet can be obtained through various methods, but the healthiest are those based only on fruits, vegetables and tea.

10. Climb Stairs And Walk

It would be ideal to spare some time each evening for a long walk, alone or together with a good company. Walking is very healthy for both physical and mental condition.

Wednesday, December 28, 2016

7 Easy Ways to Tone Your Arms

Have you noticed an excessive amount of flab when you hold your arms up? In most cases, there is something that you can do about that flab. You simply need 7 easy ways to tone your arms. You will be amazed at how little effort it takes to make huge changes.

tone your arms

Age and Flab

Flab can occur for a wide range of reasons. The four most common causes are excess weight, weight loss, lack of exercise, and age. Of these causes, age is the one that you can do the least about. Age happens to all of us, and it brings about its own set of problems, including arms that don’t look well toned.

This doesn’t mean that you should try to keep your arms toned. The minute you stop your efforts, flabby arms will quickly become a part of your life, and as you get older and older, there is even less that you can do to combat the problem, short of cosmetic surgery.

7 Ways to Tone Your Arms

  1. Use hand weights regularly. These are small weights that are three to five pounds each. Any kind of exercise that you do with these weights will benefit your arms. Soup cans can be used as well, but they are harder to hold, and not nearly as effective.
  2. Pushups are essential. Push ups tone the back of the upper arm tremendously. Pushups can be done on the floor, or against the wall. Do what you are capable of, as opposed to what is easiest for you. Do a few sets each day – it only takes five minutes.
  3. Backward pushups or tricep dips – To do this exercise, use a sturdy chair and extend your body in front of the chair. Place your hands on the seat of the chair and do push ups with your arms slightly behind you.
  4. Pull ups – if you have access to a sturdy bar that can support your weight, use it to do pull ups. Ten pull ups each day will make a great deal of difference.
  5. Eat Right – make sure that you are getting the right nutrients and vitamins. Remember that protein is essential for building and strengthening muscles.
  6. Get plenty of rest – sleep is a time when muscles repair themselves, and this is important for toning your arms. Also, only workout three to five days a week, alternating the muscle groups that you are working to give muscles a chance to repair.
  7. Simply flex those muscles. Flexing your muscles will actually exercise them as well. Use this as an excuse to flex in the mirror as often as you like.

Professional Help to Tone Your Arms

If these tips for toning your arms are not working, you may benefit greatly from the help of a professional trainer. A professional trainer can take note of your problem areas, and design moves that will help to tone those areas specifically. Often, you will only need to work with a professional for a couple of sessions to get the information that you need to tone your arms effectively.

Sunday, December 25, 2016

6 Outdoor Exercises for Mental and Physical Improvements

Working out doesn’t only need to involve going to the gym, having to deal with the crowds, and feeling uncomfortable. As a matter of fact, there are plenty exercises you can do right in the great outdoors and you don’t need to worry about purchasing any sort of expensive equipment. When you workout outside, you not only get to enjoy the weather but you can be more focused, making your workout even more a success.

1. Push-ups

There are many activities you can do outdoors that will work your uppers. This includes push-ups. To do a push up correctly, you should put your hands palm down on the floor, thumbs in, making sure your arms and hands are shoulder width apart. Make sure your legs are straight out, with the balls of your feet on the floor as well. Raise your arms so that your body weight is being supported by both your hands and feet (also known as a planche), and raise yourself up and down, making a push-up.

workout outdoors

To make sure you are doing this correctly, your elbows should be at a 90 degree angle, and your head should face forward. Do not allow your belly to touch the ground, and keep as straight as possible. In the beginning you will only be able to do one, if that, but the more you practice, the more you will be able to do. This will give your arms an ideal workout. Although you can do a push-up in many different ways, this is the most basic variation.

2. Dip and Curls

Dips and curls are a great way to shape your thighs, triceps, and even your abs. If you have a bench nearby, or even a tree trunk, you are going to need it. Sit on the edge, and hold onto the front side of the chair or trunk. Once you are holding on for a little support, inch your way forward until you are no longer sitting on the edge. Extend out your left leg and rest the left heel to the ground. Bend your elbows so that they are straight back, and lower yourself using your arms. Keep those abs tight and then pull that left knee towards your chest. Make sure not to bend your elbows beyond a 90 degree angle. Hold, then extend the left leg back out, making sure you are not touching the ground, and then do the other side. You can do four to six reps with each leg which is one set. Try to complete three full sets.

3. Squats

Just like push-ups, squats will come in different variations as well. Squats are a great workout to complete outside, and will work your glutes, legs, and if done correctly with tightening your abs, it can help that center area as well. You probably have heard that doing a squat is like going to sit in a chair, and indeed it is! You will want to keep your legs about shoulder width apart, keep your head straight, and you can put your arms straight out, or on your hips. Gently lower down as though you are going to sit in a chair, but stop when your upper leg area runs parallel to the floor (if you can go that low). You will want to be sure your knee caps do not go over your toes because this means you are not completing the squat correctly. You can do three sets of about fifteen each. There are several ways to do squats, but this is the very basic one.

4/ Crunches

Now that you have some ideas for your uppers and lowers, you will want to work that mid zone. Just as you can do crunches or other abdominal exercises at the gym, you can do them outside as well. You will want to be sure you are not on a hard surface or on rocks. Lay on your back, put your feet so they are flat on the floor and your knees are up, but only about shoulder width apart. Place your hands towards the tips of your ears, engage your abdominal, and crunch up. Do not sit all the way up but instead, you want to push your chest and head up towards the sky. You will hurt your back otherwise. Do several of these, and enjoy the beautiful nature’s scenery! These also come in various versions but for beginners, these basic crunches are ideal.

5/ Jumps

A great exercise that you probably have not done in years is jumping jacks. You do these by jumping your legs out towards the side, and raising your hands for a clap over your head, simultaneously. These are great because you can do them between your other exercises to get your heart rate really going. If jumping jacks aren’t your thing, you can always just simply jump lightly, or jump as high as you can.  If you really want a challenge you can do a squat jump. This is when you are landing from your jump, you go deep into a squat position, then raise to jump from there.

6/ Up The Hill

Using a hill to workout can also be of great benefit. The steeper the hill, the better! If you really want to work out your legs, sprint up the hill as fast as you can, while pumping your arms. You will want to be very careful that you do not hurt yourself so if you are not a runner and have never done these before, start with a walk, then a jog, then work your way up to a sprint. Once you have gotten up the hill, walk back downhill. How many times you repeat this will depend on the size of the hill. If it is a large hill, only do this about three to four times. If it is a short hill, do it about six to seven times. Be sure to use discretion because only you know what you body can handle which working out.

Other Fun Outdoor Exercises

Don’t forget that in the great outdoors we also have lakes, and ponds. If you are allowed to, go for a swim which will be a great workout. If you happen to have a pool, use it to your advantage. Swimming is very healthy for you! If you enjoy scenery, look into going on a hike on local trails.

walk outdoor workout

Walking is very beneficial for your heart and you can go almost anywhere even without trails. Don’t forget to dance! Although you may not want to do this where someone can see you, if you have a private backyard and want to try something out of the ordinary, put on some music and dance. This is a great cardio workout that is also quite fun!

Working Out With a Partner

While it is great to work out by yourself, you can also benefit from working out with a partner in the great outdoors. There are several exercises you can do together while enjoying the sun and each other’s company.

Start with a wheelbarrow push-up. This will help in toning your shoulders, chest, abs, glutes, and triceps. Basically, you get down in push-up position as we previously discussed, only you are going to have your partner hold up your ankles. You are probably familiar with the wheelbarrow race and this is just like that only you stay still, and do push-ups as you normally would. Make sure your back is straight as well as your legs. You want to look like a wheelbarrow, hence the name. Do as many as you can!

You can also do tree limb Pull-up with your partner. It will work your shoulders, biceps, and upper back. Grab a tree, or even a monkey bar, and grab the bar or branch with your palms facing you. Tilt your head back slightly so that your chin is raised a bit. Cross your legs at the bottom and have your partner help you as you go. Try all you can to pull yourself up without having to rely on your partner, and do as many as you possibly can. While this is a very hard exercise, overtime you will get better and your partner may no longer need to assist.

Another great workout to complete outside with your partner is something called foot-to-foot bicycle. To do these, lay on your back, keeping in mind that your feet will be against each other. Press your feet together against your partner, and lift them off the ground so that your calves run parallel to the ground. Hold in your abs tight, put your hands towards your ears, and as you pull up your torso area, your left knee will go in towards your chest, and so will your partners. You will be working together in your workout by working against each other creating a little resistance. You don’t need to move fast, and hold each time, before doing the other side. Both sides once will equal one rep. You should be able to do about twenty reps.

Using Nature as Your Equipment

You can always get really creative and use nature as your own personal gym equipment. For example, if you have a tree trunk or picnic bench nearby, you can do step ups on them. Put your hands on your hips, step up using one leg, nice and slowly so you feel the strain, and then come back down using control. Do the same for the other leg completing ten to fifteen on each side, for three sets. These will work your legs including hamstrings, and the glutes.

workout outdoors nature

If you have a branch nearby, use it to complete chin-ups. Grip the branch with your hands, and with all your strength, pull your body up so that your chin is right above the branch. These are very hard, but as with anything else, the more practice the better. These are just a couple of ideas to get you using nature as your very own gym!

What The Research Says

According to research the benefits of working out outdoors has been confirmed to be beneficial. In a recent study done at the Peninsula College of Medicine and Dentistry, published in the Environmental Science and technology, it was proven that there were benefits both physically and mentally, from working out in a natural environment. The trials were performed on 833 adults who compared both working inside and outside. Both children and adults participated and they all experienced a decrease in tension, decrease in anger, and positive engagement when working in a natural environment. Their mental well being was enhanced, and therefore, they were able to have more effective physical activity.

So you see working out in nature can really be beneficial. It is easy to do, and help you to experience the ideal workout. Be sure you stretch both before and after. Add in some cardio whether it is a walk, a jog, run, bicycle ride, and it will benefit you. If you workout outdoors, let us know if you enjoy it and feel your workout is enhanced, or if you do not prefer it.

Thursday, December 22, 2016

The Benefits of Tai Chi

If you want to lose weight, improve your physical condition, improve your general health, and even strengthen your mental state, you may want to seriously consider the benefits of Tai Chi. Tai Chi is a form of martial arts.

tai chi

Tai Chi Is Suitable for All Ages

Before you decide that Tai Chi isn’t for you, get the mental pictures of kung fu kicks and breaking boards with Karate chops out of your head. That is not what Tai Chi is about. Tai Chi is suitable for all ages, all sexes, and even for all physical conditions.

If you are older, overweight, have back problems or other health issues, you can still do Tai Chi, and more importantly, you can still reap the multitude of benefits that come from the practice of Tai Chi as well.

Benefits of Practicing Tai Chi

Tai Chi improves balance, which is particularly important to you as you age. It can lower your blood pressure and strengthen your heart. It improves your flexibility and strengthens your muscles. It teaches you self defense, even though it is not a violent form of martial arts.

Tai Chi is a very peaceful type of martial arts. The moves are gentle and even beautiful to many people. When you spend a couple of hours doing Tai Chi each week, you will find that you are more relaxed, that you sleep better, and that you have more happiness in your life. Many existing health problems will also be vastly improved, if not cured altogether.

Where to Learn Tai Chi

While going to a martial arts studio that offers Tai Chi is most common, there are other ways to learn this valuable martial art. Many gyms that offer exercise classes are now also offering Tai Chi lessons. Additionally, there are many great videos for beginning Tai Chi that you can purchase. You can even purchase lessons on video over the Internet.

Decide what will make you the most comfortable. If you do not feel that you would be comfortable doing the moves in front of a room full of people, go with the DVD or video option, or call your local martial arts studio to see if private lessons are available.

Friday, December 16, 2016

5 Side Effects of Anabolic Steroids

Anabolic steroids are the drugs which are similar to testosterone and are generally given to patients who have testosterone deficiency. Doctors often prescribe anabolic steroids to boys having certain genetic disorders or children who have a delayed puberty.

anabolic steroids

Furthermore, anabolic steroids are often by athletes since it’s considered as a drug which can enhance physical performance. The common anabolic steroids which are prescribed by doctors include Nandrolone such as Durabolin and Fluoxymesterone like Halotestin. Although anabolic steroids may apparently have certain health benefits, its detriments far outweigh its benefits. Here are the top five side effects of anabolic steroids:

1. Natural Hormone Inhibition

The inhibition of natural hormones is one of the major side effects of anabolic steroids. Our body’s endocrine system automatically shuts off natural hormone production when we artificially inject hormones into our body. There’s a particular process called ‘Homeostasis’ which our body conforms to. Whenever there is an excess of a certain hormone, the endocrine system of our body puts a check on the organ or gland which produces the hormone. Since anabolic steroids are a testosterone supplement, the body sends a message to slow down natural testosterone production by the testicles. Only when a person completely stops taking anabolic steroids, the inhibition on natural testosterone production is lifted.

2. Steroid Leads to Liver Damage

A number of research studies have pointed to the harmful effect anabolic steroids have on our liver. Since our liver is essentially a filtration system of the body, any anabolic steroid which is ingested orally passes through the liver. Research has also shown that anabolic steroids reduce the excretory function of the liver. Especially the steroids containing 17- alky dramatically reduces the liver’s excretory function. Excessive anabolic steroids may even cause a cystic bleeding condition of the liver.

3. Steroid Effects on Blood Lipid Profile or Cholesterol

Anabolic steroids are known to reduce good cholesterol and increase bad cholesterol. The HDL cholesterol ((high density lipoprotein) is considered as good cholesterol whereas the low density lipoprotein or LDL is regarded as a type of cholesterol which leads to cardiac problems. The HDL on the other hand protects the arteries by channelizing unused cholesterol to your liver. Although a few steroids have a mild effect on blood lipids, the majority of steroids have harsh effect on HGH.

4. Steroids and Baldness

Anabolic steroids can hasten the process of balding of the men who are predisposed genetically to balding. Anabolic steroids often contain Dihydrotestosterone (DHT) and DHT reacts very strongly with the scalp. Since a majority of steroids are derived from Dihydrotestosterone or are created from it, the chances of steroids eventually leading to baldness is quite high.

5. Stunted Growth

Prolonged intake of anabolic steroids should be avoided by teenagers as some steroids have the potential to stunt growth rates. Particularly the aromatizable steroids contain ingredients which prematurely close the epiphysial cartilage, resulting in a shorter adult height of the individual.

In most countries, anabolic steroids are only sold with a doctor’s prescription. However, a growing number of people are buying anabolic steroids for apparent health benefits without a doctor’s prescription.

Monday, December 12, 2016

Easy Exercises for Leg Flexibility

Do you have any idea how important your legs are? Do you take them for granted? Do you assume that they will still serve you as well at the age of 60 as they do at the age of 30? The chances are good that they won’t. In fact, as you age, your legs will lose a great deal of flexibility. You need easy exercises for leg flexibility.

leg flexibility

Start with the Back Muscles

Before you think about strengthening your legs for flexibility, you first need to strengthen your lower back muscles. This is true for any other part of your body that you want to strengthen. While strengthening the back muscles first does serve to protect the back from harm, it also serves in making it easier to strengthen your limbs as well.

The easiest way to strengthen the back muscles is to lie down on the floor, and keep one leg straight. Bend the other leg at the knee and bring that leg up towards your chest – as close to your chest as you possibly can. Hold it there for at least ten seconds. Bring the leg back down, and cross it over the straight leg, allowing that knee to touch the floor. Hold this position for about ten seconds. Repeat these moves with the other leg, and do the routine about five times for each leg.

Progress to the Hips for Flexibility

You need strong, flexible hips, so you have to do some strengthening exercises in this department as well. Hold onto a chair or counter, and raise one leg out to your side as far as you can. Turn your ankle in and out about ten times before bringing the leg back down.

This exercise can be done lying down as well. Lie down and spread your legs apart as far as they will go, and then turn your ankle in and out about ten times. In this position, you can work both hips at the same time.

Keep the Legs Strong for Flexibility

Lie down with your knees bent. Keep your feet flat on the floor. Straighten one leg and tighten up the muscle on top of the thigh. As you tighten this muscle, try to straighten the leg at the knee even more. Raise the leg one to two feet off of the ground, and be careful to keep the small of your back firmly on the floor while you do this. Repeat this exercise for each leg.

Standing up and hold onto a chair or other support. Gently move your straight leg back as far as you can, without arching your back. Keep your knee straight. When you’ve gone back as far as you can hold that position for about ten seconds. Repeat ten times for each leg.

Friday, December 9, 2016

How to Stay Motivated During Exercise

Motivation is the key to success for most things in life. Motivation comes from a wide range of sources, and this is especially true when it comes to motivation for exercise. You need to find motivation to begin exercise, and motivation to continue during exercise.

how to stay motivated during exercise

Motivation to Start Exercising

There are many reasons why you should start exercising, and those reasons become your motivation. Do you want better health? Do you want to be in better shape? Do you want to fit into a certain item of clothing, or do you have a special event coming up? These are all forms of motivation to start exercising.

Like anything else, however, it comes down to how important something is to you. How important is your health? If you want to live a long, healthy life, it should be one of your highest priorities, and that should be all of the motivation that is required to start an exercise program. Starting, of course is the easy part. Sticking with it is a bit harder.

Motivation to Continue Exercise Sessions

You’re hot, you’re huffing and puffing. You aren’t quite sure of the moves, and you’re sweating like a pig. Now, you need motivation to continue the exercise session that you are participating in. Quitting would be so easy at this point, but you can’t quit!

First, consider how much longer the class or session will be. Most exercise classes only last an hour. An hour is actually a very short period of time. Think about how good you will feel by completing the session, even if your moves weren’t perfect. Think of how much good this is doing your body. Think of that item of clothing or that event. Take a deep breath, remember that there will be an end to it, and continue on!

Motivation to Start a New Exercise Session

You made it through an exercise session, and the time for the next session is nearing. You remember sweating and gasping for air. Your muscles are still sore. How can you motivate yourself to attend another session? Are you going to quit now?

Remember that exercise can actually become a habit, and for some people, it can become an actual addiction – and this could be a good thing for you. Attend this session and see how it goes, and of course use the motivation advice for continuing in a current session. Write down the reasons you want or need to exercise, and refer to that list often – particularly right before an exercise session is supposed to start – and you will always find your motivation.

Monday, December 5, 2016

How to Start Body Building for Beginners

To start body building a beginner needs to realize that they are in fact a beginner.  This means starting from step one.  Make sure you are healthy enough to body build and make a plan for body building that will help you reach your goals safely and effectively.

Get a Physical and Clearance from Your Doctor

This may sound like a step you think you can skip over but it is an extremely important step.  Not only do you need to make sure that you are physically able to begin body building, your doctor can help determine that the body’s organs and hormones are balanced so that you will achieve your goals. You will want to supplement protein, adding too much can be dangerous so you will want to discuss the amounts of protein you need to consume with your doctor.  Do not skip this step, if your body is not functionally appropriately you will not make the gains in body building that you can make until all your systems are functioning appropriately.

Select a Gym or Build Your Home Gym

You need to have a specific place determined to do your workouts.  You can either choose a gym that is convenient for you to get to or make your own gym at home.  When starting out, many find it best to start at a gym.  At a gym you have trainers available to ensure that you are performing the exercises and lifts correctly.  They can also help you set up a workout schedule and routine.  When looking for a gym check monthly fees, location, types of equipment available, hours of operation, make sure the equipment is kept up and the place is clean.

If you are going to work out at home, you must be motivated to do so.  It does have the advantage of no fees, no waiting for equipment and the ability to let you work out anytime you choose.  One thing to note is that if you work out at home, alone you will have no one to spot you, which could be dangerous.  For a home gym, to start you will need a weight bench with a leg extension/leg curl attachment and a set of adjustable dumbbells.

Start with a Beginner Body Building Workout

Don’t make the mistake of trying to do professional level work outs when you are just starting.  Instead begin slowly and progress.  You should start with a full body workout 3 times a week on non-consecutive days.

Suggestions for Full Body Workout, 3 days a week include (DB) Dumbbell bench press, DB Pullovers, DB upright Rows, DB curls, DB squats, DB lunges, one arm rows, lying leg curls, calf raises, leg extensions, bent over lateral raises, overhead triceps extensions and 75 degree incline DB bench press.  Start with a set being 10 to 12 repetitions of each exercise and perform 2 sets resting one minute between sets. Perform cardio work outs on the days you are not doing full body workouts.  Slowly increase the number of sets you do every few weeks as you feel you can.

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.