Posts Tagged ‘lose’
Surely Chuck Norris, Christie Brinkley, Wesley Snipes and even Olivia Newton-John have found a remarkable fitness discovery which revolutionizes how people can strengthen muscle, lose fat and tone up their body, right? However, besides the costly Total Gym, is there any other way to capitalize on body weight exercises for weight loss and physical fitness? Continue reading to discover 5 free, yet amazing effective body weight exercises which will help you lose the weight and get in shape.
When you first begin your body weight exercises be prepared for some muscular discomfort the next day. Most people don’t realize how powerful a body weight workout can be, so they push themselves harder than they should in the first 2 to 3 weeks. The discomfort is a natural byproduct of the lactic acid accumulating in the muscles. Jogging or deep knee squats will help to burn off the lactic acid and take away the muscular discomfort.
Squats are one of the most effective body weight exercises a person can perform. When done properly squats provide a full body workout even though it may appear that only the lower body is exercising. Squats workout the entire lower body as well as many of the large muscle groups in the upper body.
A body weight squat is basically a simple deep knee bend. Keep your spine slightly arched backward by thrusting your chest out. As you bend down at the knees make sure to keep your spine in a good position by slightly thrusting your butt outward. To help you maintain balance, hold your hands out in front of you.
The secret for losing weight with this exercise is that you need to perform them relatively quickly with a goal of being able to do at least 50 in a row in quick succession. Take deep breaths as needed while you perform squats by breathing in through the nose and out through the mouth. A great example of squats would be doing 60 squats in about 2 minutes or less. You will be out of breath when you’re done.
Pullups or Chinups are a great upper body workout because these exercises make your largest upper body muscle group work very hard. The main muscles worked are the latissimus dorsi (aka, ‘lat’ muscles) but also the biceps, forearms and abdominals. Simply grab a bar which can support your body weight and see if you can do more than 3 pullups.
[Note: when performing body weight pullups or chinups, you can choose to grab the bar with your palms facing back at you, or you can face your palms away. The difference between the exercises is simple: palms facing toward you is a pullup and greatly involves the biceps; palms facing away is a chinup and also uses the biceps. ]
Pushups are probably the most popular type of body weight exercise known. You need to incorporate pullups into your normal, every-day exercise routine. Pushups primarily focus on strengthening the chest muscles (pectorals) with a slight benefit to the triceps and abdominals. When starting out, target a goal of doing 20 pushups in a row.
Chair Dips are an amazingly simple exercise to incorporate. Simply grab two chairs with backs and arrange them so that you can fit inbetween them. Place your hands on both chairbacks and pull your feet up so you are supporting your full body weight with only your arms. Now simply lower your body in what feels like a modified, upright pushup position. You will get a tremendous arm and chest workout on this.
Jogging or Walking are two of the most underused body weight exercises. Simply get out there (or on your treadmill) and start walking or jogging. Go at a pace which requires your heart to elevate its pulse rate while remaining in your target heart rate zone. You should be able to maintain a conversation while you do this exercise, so if you’re out of breath, then it you need to slow down a bit and take it easy.
Helpful Tips. Because body weight exercises don’t require any extra equipment you can perform body weight exercises anywhere at anytime! So, the next time a commercial comes on TV, you should take that opportunity to improve your physical fitness and lower your weight.
Do some body weight exercises every day. Get into a routine and establish a habit of daily performing body weight exercises. In less than 2 months you will see results – you will look and feel much better – and your cost will be zero!
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People looking to lose weight are always looking for new ways to exercise. It is widely known now that dieting alone wont always solve the problem. Healthy dieting and weight loss happens by replacing the wrong foods for the right ones, daily exercise, and extra help from an herbal weight loss supplement.
Exercise can quickly become a healthy habit that will make you feel more active, feel less hungry, and eat less all by itself.
While you should avoid strenuous exercise, and starvation diets, a healthy balance is what is needed to burn the fat off and keep your foot intake to a good level. Combine this with a healthy herbal weight loss pill like ProShapeRx and you will feel less hungry, and more focused on your weight loss goals.
When most people think of losing weight, what comes to mind are expensive gym memberships and strenuous workouts. It does not have to be that way though, and as we will see, there are many no cost ways for you to add that exercise into your day.
As long as you dont overdo it, you should have no trouble at all mixing simple activities like jumping rope, running around the park, situps, pushups, quat thrusts, and stair sprinting in your weight loss efforts. Let us take a look and see just how simple these exercises can be, and what a huge effect they can have on your ability to lose weight naturally.
Jumping rope is something that anyone can do with a little time and effort. Any old rope will do, just hold each end with either hand and spin it around you as you hop along with it.
Jumping rope makes the heart stronger and tunes up the cardiovascular system. It is what boxers do to keep their legs strong and looking great, and the shoulders also get a workout from keeping the rope moving.
Jumping rope for 30 minutes straight is the equivalent to running a mile in 8 minutes, and you can burn 1,300 calories if you keep jumping for a full hour. You can jump rope in places like your home or in your backyard.
If you think about it, those treadmills and steppers you get access to for that expensive gym membership really cant match what simple stair sprinting can do.
Beginners or overweight people can start by running up and down four flights of stairs two times. If you cannot do two reps at first, then just do one. Do this every other day for two weeks. Endurance builds with time.
Try working up to the two reps for the next two weeks. After two weeks have passed, try doing three reps. Do this until you can get to four reps. If you feel like you can do four flights of stairs four times, then do it.
Doing a few floors of stair sprints can work out more muscles in your lower body, giving you perfect legs and ass. Carrying your own weight up those stairs instead of the flat surfaces you get at the gym makes your muscles work harder and helps you gain more endurance.
Be careful with stair sprinting though, as it is easy to trip or sprain an ankle. Careful stair sprinting should be combined with other exercises too like situps, pushups, and squat thrusts.
Everyone knows how to do situps and pushups, but squat thrusts will really help define and shape your legs, as well as the triceps. Situps and pushups are quick exercises to work the upper body while squat thrusts work the lower body.
To do squat thrusts, you get into the pushup position with your body already pushed up off the floor. From this position you bend your knees and with both feet thrust forward underneath you and stop them near where your hands are, then thrust them back with the same quick powerful movement.
Another way to perform squat thrusts is to start with bringing your right forward, in the runners position at the starting line. Then thrust both legs at the same time, one pushing back and the other leg pushing forward.
This exercise works the glutes and hamstrings and quads, and is great for the lower body. Just be careful to keep the arms fixed to the floor, firmly keeping the body in the correct position. Repeat this exercise 15-20 times in your workout routine, and you will be showing off some great legs to anyone who cares to notice.
Women find men who take care of their physical appearance very attractive. Defined muscles and shapely legs and thighs are a big turn on and you will notice the difference in the attention you get. I dont even have to tell you how men feel about good looking women who stay active and take care of themselves.
Staying active with your workouts can grow into a habit that you can use to reach your weight loss goals fast. Switch junk food, soda, and chips for fruits and vegetables alongside a good herbal weight loss supplement and you will be seeing the results come even faster.
Remember also to keep a close eye on the food intake. Dieting and herbal weight loss supplements can only lower your intake of fatty foods, and reduce the feeling of hunger.
These techniques must be combined with exercise to burn off the extra fat. Losing weight is no big deal, anyone can do it, you just have to have the right formula to make it happen.
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Gym balls come in different sizes to fit your exercise regimens. There are small ones that you can easily manipulate. The larger ones are perfect for some flexibility and balance exercises.
There are also different materials for the gym ball but they are most commonly manufactured in rubber foam or plastic. Thus, people who use gym ball in exercises are advised to forego with sharp objects so as not to pierce the equipment.
If you are all out to lose weight and become fit, then make sure that you maximize the use of your gym ball. Do exercises that will help you do exactly what you want.
1. Sit Around
The gym ball is a perfect companion for beginners. It can be used when you are simply playing around or sitting around in the gym. You can practice with the simple moves to stretch some muscles.
Sitting around with the ball may sound very ordinary. However, since doing so will not be easy, it will surely challenge your body.
2. Twists and Crunches
Gym ball exercises can also focus on abdominal training. You can use the ball to maintain a posture as you proceed with your bends and movements.
The gym ball also encourages a lot of muscle movement when you include this in your twists and crunches. A lot of action will take place as you learn to manage your ball with your gym exercises.
With the gym ball, crunches will exercise even more the muscles in your midsection. The leg muscles are also challenged at the same time.
3. Do the Pushups
You can also do pushups with your gym ball. You can use a smaller gym ball. Put it in your hands as you proceed in a pushup stance. Performing the pushup with the gym ball will definitely give a good work out to your upper body.
Doing the pushups with the gym ball is definitely more difficult. However, this will surely help you develop faster what you want to achieve.
4. Bicep Curls
The gym ball can also be used as you do your bicep curls. You can sit on the ball as you proceed with the normal curls. You will have more efficiency in the routine that you will do.
Conclusion
Using the gym ball in your fitness exercises is one sure way to achieve your goals. So to lose weight and have fun with it at the same time, make sure to have the gym ball as your companion.
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If you are looking for a change in your body and would like to get rid of your belly fat, but you don’t want to spend a ton of money. You may find success with your program that has been developed by Keli Roberts, which gives you a high intensity cardiovascular workout to help you get rid of your stomach.
When you use the 10 minute workout you will end up losing at least 150 calories on a daily basis.
The first of this workout that will work well for you is the two minute jump rope. You will begin this with two jumps every time you turn the rope, making sure to use the right jump and landing on the balls of your feet. Keep a positive attitude by thinking how much weight you are losing.
In the next minute or so, you will want to perform the squat thrust with a push up. In order to do this the right way you must stand up, feet shoulder width apart, keeping your hands at your side. Then you will squat with the head forward, and let your hands down to the floor on the outsides of the feet. Keep your hands forward as well as you head. You will then push the legs back behind you into the push up position. Then you perform a pushup and then get back into your original squat position and then stand up. All the while keep in mind that you are getting rid of the fat.
On the next minute, you will need to go back to the jump rope with a single jump at every turn. Again keep thinking that you are melting the fat.
Another minute you will want to do the squat thrust again and the push up with a side plank added. When you have done the squat thrust and the push up part you will then lift your left arm and rotate it over your head. Your leg you will do the same till it is resting on your other foot, also you will rotate the neck until you are looking up to the ceiling. Then rotate back to the push up position and repeat the process on the other side. Finish this exercise by getting back into your squat position. Once again think positively that you are getting rid of the belly.
The next minute you will do the jump rope movements, again keep in mind that you are losing weight.
The next exercise to do in this particular minute is the Squat Thrust with the pushup and this time adding a leg lift. You do the same thing you did previously with the squat thrust then the pushup except this time you will lift your leg up behind you about 12 inches from the floor after you have finished the pushup, then do another pushup and then repeat the process of lifting your leg on the other side. Then back up into the squat position. In your mind you should be thinking how the belly is going away.
At this minute you will want to again perform the jump rope movements again and think how much smaller your belly will be.
In these minutes you will want to again do the same squat thrust with the push up and add to this the mountain climber. Then you repeat this process over again and then get back into the standing position and jog in place, bringing your knees all the way up till they meet your chest. Then repeat every thing again. While doing this you will be thinking how much weight you are losing.
In the last couple of minutes you will now do the jump rope procedure and you will be thinking that if you can get this done on a daily basis you will be able to lose the belly fat quickly.
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Do you have that dreaded little flap hanging from your arms called “Arm Flab”?I guess we all know of someone who does, don’t we?I’ve seen it, when men and women who goes for their daily walk or jog and you can literally see that arm flab flapping, my wife calls it “their wings”, jokingly of course. An you know, I tell my wife, I think it’s time to get rid of the arm flabs, once a for all (including me). At some stage of our life, we get it, I guess we are all not immune to it. My wife and I, we put our minds to it and religiously followed our program, and I’m proud to say that we are free from those “arm flabs”, and I would like to share with you how we did it, in the process building stronger arms. Let me introduce you to my wife, Priscilla, she was a 55 year old housewife, stilll the love of my life, but she looked flabby and 60 pounds over weight (I hope she’s not reading my article), she had the dreaded “Arm Flabs”. But that was when she was 55. But now, at age 57. . . what a transformation, like those “MakeOver TV shows”. Wow. Not an OUNCE overweight, mind you, looking even more beautiful, with those pounds off, Priscilla truly transformed, and we owe it all to “Fit Over 40″. Priscilla, have beautiful arms, and her arm flabs was replaced by “Toned Arms”. Here’s some highlights we read from the ebook, and it’s the basics to get you started:1. You have to get your nutrition right. Most people think that the flab on their arms (or anywhere for that matter) can be solved by “turning it into muscle. ” This is not true folks. If memory of school service me right, fat does not turn into “anything”. It is used for energy. Muscle is muscle. Fat is fat. You must use low-insulin nutrition, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go. But I promise — it will go. It can go for anyone. My wife Priscilla and dozens of our friends that we shared the book with, and. . . . they did it. Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low. 2. You must train your triceps. The back of the arm is made of three muscles called the “triceps”. You have a long head, a medial head and a lateral head that form the triceps muscle group (this was explained in the book). ANd if you’re like me (gym is too far away), you can do plain-old pushups to work all three heads of the triceps. Here’s a few tips.
First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups. (When I first started this program at age 57, I couldn’t do pushup with my legs straight, but now at age 59, I can do it with ease). Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the “normal” pushup position, facing the same direction as your body. This will work the various heads nicely. If you have access to a gym, see the exercises for the triceps found in the book Fit Over 40. 3. Finally, you have to have a role model. Find someone like Priscilla who has lost their wings and use their success to inspire you.
There are more to this then the 3 tips I’ve penned down, You can either browse through the internet and search for more ways, or you can checkout my resource box for the link.
Put these three things together and you too will be “grounded” — wingless, but with a lovely pair of arms that never jiggle and look fantastic.
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Did you make a pact with yourself to lose weight? Are you still following that pact? Frustrated that you can’t lose weight? Tried all those MLM products that promised you less pounds on the scale yet took more money out of your pocket?Maybe it is not your fault. Every year, men and women are in a constant battle of the bulge. But what is the secret to shedding the unwanted fat? Is it the fat? Or is it something else?In this article, I will discuss the problem of weight loss by addressing the toxicity in your gut, particularly mucoid plaque. Let’s face it. The weight loss industry is big business for health food stores, networking marketing nutrition companies, weight loss centers like Jenny Craig, and private health clubs. But what is it that you are trying to lose? The fat? Or the plaque?It is a fact of life that eating less and exercising more will promote weight loss. Is there something more than just the fat itself? There is! It is called mucoid plaque. Dr. Richard Anderson, a naturopath, coined the term “mucoid plaque” to refer to the layers upon layers of mucous-like substance along with the presence of rotting food that line the inside surface of the gastrointestinal tract. It is the degrading of food in our gut that contributes to the presence of intraintestinal parasites, slowing down of peristalsis, and the lowering of internal body pH. Most of this rotting food is due to the ingestion of highly processed foods such as table sugar, table salt, fried foods, and foods that are canned, pickled, frozen, cooked, or chemically altered such that our cells can not uptake nutrients in their original natural form. Mucoid plaque grows continuously whenever we eat these kinds of foods. It also contributes to the pounds we are so desperate to lose on the bathroom scale. Many times, these rotten foods do not get defecated through the “back door” but rather stick to the mucous lining and get lodged there for the long term. It is this part of your feces that smells the worst whenever it IS eliminated from the intestinal tract and into the toilet. It is not uncommon for people who carry this mucoid substance in their guts to have health problems that include: obesity, irritable bowel syndrome, constipation, leaky gut syndrome, headaches, nausea, lethargy, diarrhea, osteoarthritis, and so on. This toxic substance is really a poison to our bodies because if mucoid plaque is not eliminated, the toxicities in this substance are reabsorbed back into our bloodstream giving rise to the symptoms that were discussed. Have you have ever observed people whose body structure includes a very obese abdomen but a very thin chest, arms and legs in comparison? In other words, they have abdominal obesity but not thoracic or extremities obesity? These are the men who have big “beer” bellies and the women who have that double-spare tire look. . . . a spare tire above the belt line and a spare tire below the belt line. I guarantee you that none of these has anything to do with drinking beer. Although it can be, most of the time it is due to their consumption of processed foods that stick to their guts. Processed foods stick like glue along with the mucous like product produced by the cells that line our intestinal tract to protect the integrity of the tract against the presence of these foods. It is mucoid plaque that also blocks the outflow of lymph nodes that line the gastrointestinal (GI) tract. What happens here? Lymph system is responsible for picking up cellular debris, carrying it through the lymphatic system and dumping this waste into the GI tract. If mucoid plaque prevents this from happening, the lymphatic system backs up with cellular waste no where to go or go elsewhere in the body. Globally, this results in toxic waste having to leave via the skin, which explains why obese people have massive body odors, and via the lungs, which explains why they have bad breath. How can we get rid of mucoid plaque?First of all, one must change his diet. The person seeking ultimate weight loss much start eating the right foods. Foods such as fruits, vegetables, and high fiber products. He/she must eliminate all processed foods. Sorry, guys. That means no more Big Macs or Whoppers anymore because meats have a tendency to stick to the GI tract since meat is chemically altered once it is cooked. I recommend that you should fast from all solid foods for a week and start doing a juicing diet. Start making fruit shakes instead of eating the fruit. Here is why. By juicing your fruits and/or vegetables, you make juices more readily available to the cells of your GI tract. This is very important especially for intestinal cells that are smothered over by layers of dense, putrid mucoid plaque, and only fluids and not solids can reach the inner depths of this garbage dump. Once these cells become rejuvenated by the nutrients in the shake, they will develop some energy if not enough to undergo peristalsis, the natural undulating movement that bowels do in order to move food through the GI tract. Sometimes, doing a week long fast by doing the juicing method is not enough. You also have to do some exercise. Yes! I know! All you couch potatoes have been avoiding this as much as possible. But you need to exercise. Specifically, you want to do abdominal exercises such as abdominal crunches, reverse crunches, and butterfly crunches. You also want to do some back lifts as well. What these exercises do is not only strengthen the rectus abdominus muscles but also massage the GI tract in such a way that any sticky plaque will be dislodged from the inside surface. Believe me it works. Do not be surprised if you have the sudden urge to go to the toilet immediately after having done only 30 abdominal crunches. Try doing about 100 to 300 abdominal exercises on a daily basis to help further massage the GI tract. These exercises will cause an increase in the intra-abdominal pressure which in turn will put pressure on the GI tract to help push the old mucoid plaque through. I have had a patient who reportedly lost 8 pounds in one week by doing 500 abdominal exercises every day!When you get to the toilet, you will notice how stinky this mucoid feces is. Sometimes it will take the shape of your intestines and will come out in one huge long piece of poop! Believe me. The smell of this will gross you out. But at least you are getting rid of it! With the smell this bad, you do NOT want to be smoking in the bathroom while you are sitting on the throne. After going through a week long cleanse, you will notice that you are breathing better, and your waistline will give you that feeling of “emptiness” in your abdomen. The lack of presence of mucoid plaque in your gut will allow the diaphragm that divides the abdominal cavity from the thoracic cavity to contract better upon inhalation and to relax better on exhalation. You will also notice that you will be able to tighten your belt a notch or two. A weeklong cleanse of mucoid plaque might NOT be enough for some people. You might have to fast from solid foods for more than just a week. Morbidly obese people will have to do a longer fast because of all the years of caked-on processed foods he/she is carrying in their gut. Once mucoid plaque is removed, the lymph nodes that line the gut are now free to dump their cellular waste in the gut, and edema buildup in the peripheral tissues such as the skin will resorb itself through time. If you plan to lose weight, lose the weight in your gut first and the “fat” weight will go easily. Not everybody that is obese or overweight will be able to fix their weight problem right away. Some people have other issues such as hypothyroidism. Always check with your health care provider before undergoing any fasting or exercise program. Hope these wellness concepts will work for you. Lose weight and feel great!
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How I lost weight is a story I like to share with all wherever I go to in the hope that men and women will believe and act upon the truism that what the mind can conceive, it can achieve. I lost weight because I wanted to do that. Infact, I had to lose weight because my health was in danger and I wanted also to look differeDo you hesitate to lift your hands up in the air because it feels like there is a pendulum swinging from your arm? Or are you frightened to wear a shirt without sleeves because you’re so self-conscious about your flabby arms? You are not alone. Arm fat is the huge source of embarrassment for a great number of people who struggle with their weight. It is especially troublesome since it is one of the most visible parts of our bodies. Learning how to lose arm fat is a high priority for thousands of people who read my columns. If you are one of the thousands struggling to lose arm fat, then keep reading and you will discover incredibly valuable tips that will detail exactly how to lose arm fat. On top of that, you’ll learn a variety of targeted exercises that burn arm fat, and that will result in stronger, well-toned arms. Arm Yourself with a Low Fat DietIf you are truly serious about winning the battle of the bulge and learning how to lose arm fat quickly and effectively, then you MUST arm yourself with a low fat diet. This is step #1. You must get to a point where your body is burning more calories than it is consuming. Essentially, this means you’ll need to increase the amount of fruits, vegetables, and whole grain products in your diet, and decrease the fatty foods. Take an honest look at the food in your refrigerator and pantry, and eliminate the stuff you already know you shouldn’t be eating. In addition to this, begin drinking a healthy amount of water daily. Approximately six to eight glasses per day will work well for you. Targeted Exercise to Lose Arm FatNow that we’ve made the appropriate changes to our diet, let’s examine how to lose arm fat quickly with targeted exercises. Let’s begin by highlighting a big trouble area for a lot of people – the triceps. The triceps (located opposite the biceps on the back of the arm) are the primary area of concern for thousands of people struggling to lose arm fat. One of the very best exercises you can do to lose arm fat in this stubborn trouble area is Tricep dips. To perform this exercise properly, you will need to use a solid, stable surface, like your dining room table. Stand with your back facing the table, and place the heels of your hands firmly on the edge. Very slowly, begin walking your legs forward, keeping your hands in place on the table. As you’re doing this, you will begin to feel that your arms are bearing the majority of your body weight. How to Lose Arm Fat1. The best way to lose arm fat is to use a few specific cardio exercises that eliminate fat from all over your bodyYou can tone and slim down your flabby arms with direct exercises (I’ll show you that shortly), but a quicker way to lose the fat in your arms is surprisingly enough. . . jumping on a mini-trampoline. This gives your body the “cardio effect” weight loss needed to get rid of excess fat from all over your body. Your arms are one of the last places fat will leave the body. Your torso gets quicker results in regards to fat loss. Having said that, jumping on a mini-trampoline is one of the best ways I know to lose fat in an easy and quick manner. Here’s a tip on how to get the most out of it. . . jump on it for a few minutes at a time throughout the day. Doing this boosts your metabolism a lot better than doing it all at once. For me, I prefer to do this during tv commercials to save me time and space out my exercising for maximum fat loss. 2. Tone your arms by doing DIAMOND pushupsTake both of your thumbs and pointer fingers and create a diamond in the shape of a triangle. Now do pushups with your hands like that. If you’re not use to doing pushups, do them with you on your knees and not on your toes. These diamond pushups are great for toning the back of your arms, the triceps. This will tighten up the area reducing the jiggling fat. Do 4 sets of as many pushups as you can do resting 1 minute between sets. If you do this 4 times a week, within 2 weeks you should see a major improvement in your arms.
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A big and often unsightly problem for many men and women are flabby arms. That’s right, guys; men can get flabby arms too! And if you don’t believe me, just check out any episode of the “Biggest Loser” tv show and you’ll see what I’m talking about. In fact, soft, spongy-looking arms have become quite common on men in today’s fast-food and “no-time-for-exercise” culture. And if you think only the obese have saggy biceps and triceps, think again. Anybody’s arms can have the weak, droopy or “skinny fat” appearance that comes from poor diet and lack of muscle tone.
Whether you’re a man or woman, if you’re tired of hiding your “flabby” or feeling too embarrassed to wear a sleeveless shirt, consider this: wouldn’t you love to lose the flab from your arms so you never had to feel this way again? And if you’re not overweight but still have arms that look like they’re made of marshmallows, wouldn’t it be great to have tightly chiseled biceps and triceps instead? If you said “yes” to either of these questions, keep reading because I’ve got a simple but effective workout plan for you to burn flab and build muscle in your upper arms.
To build shape and “muscle tone” into your biceps and triceps, you need a few basic arm building exercises. To get started, the following exercises provide a good foundation for shaping these muscles and transforming them from a source of embarrassment to a point of pride.
1. EZ Bar Preacher Curls
The EZ bar preacher curl is one of my all time favorite biceps exercises. The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and put primary resistance on the long head or outer portion of your biceps. If you have no experience with preacher curls, you should probably begin with the narrow-grip position.
As you become more experienced with this exercise, and for balanced biceps development, you should also use the wide grip hand position which increases development of the short head or inner section of your biceps.
2. Standing EZ Bar Curls
As an alternative to the EZ bar preacher curl, standing EZ bar curls with back support are a great biceps builder. When performed while standing with your back leaning slightly against a wall, standing EZ bar curls force your biceps to lift the weight without the wasteful torso swing that will cheat your biceps of the benefits of this exercise. As mentioned previously, the EZ curl bar has narrow and wide hand-grip positions. If you have no experience with EZ bar curls, you should probably begin with the narrow-grip position. With increased experience in this exercise you should use the wide-grip position to supinate your hands and increase the workload on the inner portion of your biceps.
3. Concentration Curls
As the name suggests, this exercise places concentrated resistance on the biceps when performed properly. Besides building your biceps, this exercise also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the outside of the upper arm between the biceps and the lateral head of the triceps. Development of the brachialis and biceps is crucial for balanced strength and appearance in your upper arms.
4. EZ Bar Triceps Extensions
This exercise, also known as “Skull crushers” is a terrific mass-builder for your triceps. For maximum growth, EZ bar triceps extensions require that you keep your upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition. If this position causes you any elbow strain or discomfort, you can lower the angle by moving your arms slightly forward to reduce the stress on your elbows. Don’t worry – making this minor adjustment won’t impede your ability to get the benefits of this exercise.
You should also place your hands in the narrow-grip position on the EZ bar which, when combined with proper arm position, ensures that each triceps head receives maximum resistance throughout the exercise motion. Lower and extend the weight in a smooth, continuous motion without jerking or swinging the bar with your back or shoulders. When done correctly, you can’t beat EZ bar triceps extensions for building rock-solid triceps.
5. Triceps Pushups
While standard pushups involve the triceps, chest and shoulders in the “pushing” motion, triceps pushups are designed to minimize chest and shoulder involvement so as to maximize training resistance on the triceps. Your training technique is extremely important with proper hand positioning essential to ensuring that these pushups firm up your triceps. For proper performance, take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position.
With your hands in this position, slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps. For added resistance or pyramid cycles, have a training buddy gently place a 5-10 pound barbell plate on your back to force your triceps to work harder if you want to build more muscle mass.
6. Seated Triceps Dips
Seated triceps dips are another terrific triceps builder, yet I can count on one hand the number of times I’ve seen anyone doing them in the gym. To do this exercise, sit on a workout bench with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps – guaranteed!
Now that you know which exercises you need, here’s how to use them. To burn fat and build muscularity in your upper arms, high repetition training (12-15 reps) will help you burn the calories necessary to get the fat off of your biceps and triceps. The primary source of energy for your weight training workouts is stored carbohydrates or glycogen. Once your glycogen stores have been depleted, your body will begin to metabolize fat as its primary energy source. High repetition training will deplete your glycogen stores so that your body can then start burning fat to power you through the cardiovascular component of your workouts.
Keep in mind that you cannot “spot reduce” and make only the fat from your arms disappear with high rep training. But this approach will help you reduce your overall body fat content with resulting improvement in the shape and tone of your upper arms.
As I just mentioned, cardiovascular training is also crucial to burning fat and building muscle in your biceps and triceps. For your cardio work I suggest high intensity interval training, also known as “HIIT” in bodybuilding circles, to get rid of your excess body fat. This training consists of relatively short bursts of cardiovascular activity that: (a) prevent your body from adjusting to a static and routine level of aerobic exertion; and (b) metabolize stored fat at a higher rate through dynamic and varied levels of cardio training. Unlike conventional aerobics which usually involves a single activity (e. g. , cycling, walking or distance running) in a given workout session, high intensity interval training consists of multiple cardio exercises during a single 20-30 minute workout. For example, you might combine stationary cycling, treadmill walking and running, and rope jumping in 5-minute intervals of a single 20-minute cardio session.
Finally, you must combine your arm training with a healthy diet that avoids sugary and fatty foods. For many people, this is the hardest part of any workout plan. But if you combine healthy eating with the arm training tips I’ve given you, you’ll be well on your way to getting the chiseled arms that you deserve!
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CLICK HERE for a FREE Workout!! www.turbulencetraining.com This workout is going back to the basics, using dumbbells to focus on building muscle and boosting your metabolism. To start out, you’ll do a bodyweight warm-up that will help better prepare you for the actual workout. With that being said, the first exercise in the warm-up is the T-Squat. From here you will immediately go into a Downward Dog Push up. To get in proper position for this exercise, place your hands and toes on the ground and pike your hips up toward the ceiling. Next, drop you hips down and stretch through the abdominals and then back up. Repeat this six times. Next, you’ll go into the Stick-up exercise. After that exercise go right into the Sumo Squat exercise. Once you have finished that exercise you will go immediately into a X-Crawl exercise. Next up in the warm-up is the 1-Leg Romanian Deadlift. The last exercise in this warm-up is the Close-Grip Push-up. To get in position, place your hands shoulder-width apart and keep your elbows tucked into your sides. Rest for 30 seconds, repeat the circuit one more time and then you’re ready to begin your workout. Okay, so now that you’ve got the bodyweight warm-up out of the way, you’re ready to start the workout. To begin, you’ll pair dumbbell Presses with dumbbell Squats, or alternatively you can do barbell chest presses and Snatch Grip Deadlifts. Just be sure to use either of the presses and either of the lower body exercises in this superset. For the …
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This isn’t new school bodyweight training where you only train your upper body. This is TT for Reformed Meatheads and we’re going to head to the squat rack and start out with squats and pair that with an abdominal exercise. For the squats you will be doing higher repetitions, so you won’t need a really long rest period in order to get psyched up to perform the reps. With that being said, perform 3 sets of 12 repetitions for this superset. So, with the bar at chest height, walk in and step under the bar, knees bent and abs braced, take a big belly full of air, unrack and step back. Make sure you have flat shoes on for the squats. Before starting, make sure your feet are a bit wider than hip width apart, keep your head up and focus just slightly above your head. Next, push your hips back and lower your body until your thighs are parallel to the ground. Be sure to keep your back flat and your chest up throughout. Now, drive your head back a tad and come back up. Once you’ve finished all the repetitions for the barbell squats, you can do either stability ball rollouts or use the ab wheel. So kneeling and with your body in a straight line, stretch your abs as you roll out, and then contract them to roll in. In week one, only go through each exercise one time. Secondly, with the barbell squats, after the third time through, take off 30-40% of the weight and then do a drop set. In other words, perform as many additional …