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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, March 11, 2017

Top Mistakes For Women Trying To Lose Weight

women trying to lose weight
It is very popular to say that fat loss for women is nearly impossible. ”You will have to sacrifice everything, you just have to lose that belly fat.” But is it so? Of course not. This is a myth made up by those women who gave up, by those who find it difficult to take care of themselves, their own health and beauty.. but you are not like them!

Ok – for women it is harder to lose weight than men, because of these physiological differences. But this is possible and it is far away from impossible, and you can do it if you want! You can make men to scream for your sexy belly! Further in text I will describe why women usually fail in the process. This will give you chance to learn from others and make your way to flat belly a lot easier.

Well there are three main reasons why women usually fail. First-failure to plan and get knowledge, second-failure to keep up with the plan, third-losing weight for someone else not for themselves. If you have failed, think over why did that happen and I’m quite sure that it will be one of the reasons listed above:

1) Failure to get knowledge

You must study, study about fat loss, about your body and most important – start from the basics, and try to do it by yourself or well known specialists, because there are a lot of ‘’specialists” out there who offer their help (expensive), but they don’t really know what they are talking about. A lot better way to lose weight is searching for some friends of yours, who have succeeded in losing weight and carefully listen to them. Their experience can help… no it WILL help in your journey.

2) Failure to plan

If you want to succeed you must prepare for the battle with fat! No one have won the fight just with good luck. Don’t do as 90% of the women does – find some woman magazine, see a diet, jump on it and wait for results… this works in very rare situations ONLY. Don’t believe to those magazines, they are made because of money and that is what they need – woman buying them, they don’t care about your fat or anything else. Keep that in mind. If your successive friends (those who really lost some weight) has some diet and workout plans – perfect! Take them and maybe modify them a bit just to make sure that they will work 100% for you! There are no universal fat loss recipes, so you should stick with the basics and modify only specific things in your diet/workout.

3) YOU Don’t REALLY Want To Lose Weight.

Many woman just have a dream of flat belly and sexy butt.. but that is only a dream! You must have a strong determination to lose weight! You must think of it, not as “I want to lose weight(fat)..” but as  “I MUST lose that weight(fat)!” The first sentence sounds as “I want a candy..” So remember – strong… I mean, STRONG, determination is what really matters!


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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.