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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, August 20, 2017

Walking for Weight Loss

walking for weight loss

There is no shortage of people wanting to lose weight and I believe that this is one of those things that is not likely to be changing anytime soon. So here is one of what is probably the easiest tips for losing weight you'll ever hear about along the lines of losing weight in ways that you may not have thought of before. So let's just go ahead and take a closer look at why this concept is included in an exercise and fitness oriented website.

Here is a magical nugget of thought provoking wonder that will help someone in their quest to shed a few pounds without them having to really work all that hard at achieving it.

It sort of follows what I tend to talk a lot about where you really should spend a lot less time in front of the television. This involves one of the easiest of all exercises to do. And when you knuckle down to doing it on a regular basis, it really does help you to lose weight. Don't be too shocked when you try it for yourself and after a few weeks begin to really notice a marked difference in your fitness levels and health in general.

Walking is Exercise

Plain, good old fashioned walking has a lot more going for it than many people realize. For a start, it gets you out of the house and into the fresh air, which is always beneficial. If you can do that on a bright sunny day, then the sun will lift your mood and bring a more positive feeling within you. Exposure to the sun also helps your body to produce vitamin D, which is essential for enabling your body to efficiently absorb calcium for strong bones. Just not too much all in one go because of the dangers of skin cancer. Another bonus to spending some time in the outdoors with all that natural daylight is that it helps yoru body produce more of the natural feel good hormone, Serotonin. This is a huge mood booster when you get it in the right quantities and it can even help to dispel depression in some patients.

But what is usually recommended are bursts of between 30 minutes to an hour of brisk walking twice a day, once in the morning and once again in the evening. As long as you put some effort into your walking and don't simply amble along, then you'll raise your heart rate and force your muscles to do some work, which, as long as you do it for more than twenty minutes, will cause your body to begin to burn some of the excess stored fat as energy to fuel those muscles!

Walking on its own is better than no exercise at all, but of course you will get more benefit if you watch what you eat and mix your exercises up a little for the best strategy to lose weight. Then you can include a nice, enjoyable long walk in the sunshine into your daily list of activities that not only get you exercised and improving your fitness levels, but also lifts your mood and puts a spring in your step. Literally!

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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.