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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.

Thursday, August 17, 2017

Burn More Calories Through Incidental Exercise

incidental exercise
Of course we all know that in order to lose body fat we need to burn more calories on a regular basis. I’m going to share a few super simple fat loss tips that it will make the process so much easier!

A nutritious meal plan in combination with following a consistent workout program is the best way to lose weight successfully but you can also burn more calories on top of that by increasing your ‘incidental activity’. Incidental activity or exercise is that which occurs during our everyday normal routine, like climbing the stairs at home or work, walking the dog or scrubbing the floor. Incidental activity isn’t something you would count as exercise necessarily, but it does indeed burn calories. If you consciously focus on increasing your incidental activity in addition to following a healthy weight loss program, losing weight becomes much easier.

There are a number of ways to burn more calories through incidental exercise. I’ve listed a few examples below and I encourage you to be creative and resourceful in coming up with some of your own. Share your ideas with your fellow TpxMuscle members by posting a comment after the post!

  • Always take the stairs! Ignore the elevators and escalators!
  • Walk to work or ride your bike
  • Park at the far end of the shopping center parking lot
  • Take the dog for an extra walk or two
  • Spend more time in the garden or doing housework
  • Make a habit of going for an evening stroll after dinner
  • Window shop
  • Walk the golf course instead of using a cart
  • Dance in your living room
  • Play tag or hopscotch with your kids
  • Make the most of your TV watching time and ride an exercise bike
  • Hand wash the car instead of driving through the car wash
Don’t be shy! Let us know what you do to burn more calories throughout your day!

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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.