Thursday, October 30, 2014

Video: 11-Minute Beginner's Dance Workout

This simple dance workout will get you body moving, get you warmed up, and burn some calories - all in less than 15 minutes.

This is a nice easy workout for beginners who are starting to work out at a low fitness level. While the moves are simple and not too challenging, it is a great place to start if you want to get started with a workout program and you need something easy to start with.

You can also use it as a fun warmup for a more strenuous workout.

Fun Beginners Dance Workout For Weight Loss - At Home Cardio Exercise Dance Routine
This is a dance workout video to do at home to lose belly fat and weight ...

Tuesday, October 28, 2014

Kettlebell Training for Work-at-Home-Moms

If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you're looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever! (Note: Like any workout, these exercises involve risk of injury. Be sure to consult with your physician or personal trainer before beginning any new workout routine, and if anything hurts, STOP.)

-The Swing

Picture of a kettlebell or "girya" (...
Kettlebell. (Photo credit: Wikipedia)
You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don't arch your back as this may cause injury. Bend your knees mimicking a semi squat.

Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.  

- Deadlift

The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.

Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.

The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.

-Lunge Press

This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.

Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.

Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.

Thursday, October 23, 2014

Do-Anywhere Resistance Band Workout

This week's workout utilizes resistance bands, which are a fantastic piece of exercise equipment. First, they're cheap, second, they're very light and portable, so you can use them just about anywhere, even when you're traveling, or at the office. And thirdly, they give you a great workout that uses multiple muscle groups at once, similar to free weights. Plus, working out with a giant rubber band is just fun!

Resistance bands are available in a wide variety of lengths and levels of resistance, so you can start out with a lighter band if you're not very fit to start with, and work up to harder bands as you get stronger.

This workout can be done anywhere, and is scalable for all abilities and fitness levels. You can do it outside, inside, in the break room at work, in your backyard, or in a hotel room. Pick a place you feel comfortable, and let's work out!

Click Here for the Do-Anywhere Full-Body Resistance Band Workout

Tuesday, October 21, 2014

How To Stretch Your Back When Sitting In An Office Chair All Day

Let’s face it; having an office job which requires you to sit at your desk all day can be detrimental on your back, especially as you get older. Plus, it’s difficult to maintain a proper back posture when you’re concentrating on your work. Getting up and walking around at least twice an hour can help, but it isn't always enough. That’s why it’s important to regularly stretch your back. Here are some simple back stretches that you can do right in your chair.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, gently twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can rotate your torso and gently twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

There are many easy back stretches you can do in your office chair. All you need to do to relieve the tension from your back is to take a few minutes every day to stretch your back. However, make sure you carry out the stretches slowly and with good form so you don’t end up injuring your back instead.

Thursday, October 16, 2014

Video: 5 Muscle-Building Bodyweight Exercises

Who says you need weights to build strong muscles? These 5 great exercises help increase strength and build muscle, all without any equipment at all. They can be done anywhere, and although they may seem simple, they are actually quite challenging. Do a set of these when you get up in the morning, and repeat in the evening, and you'll be building muscle quickly with no gym-time required!

Throw these into your workout routine today:

5 At-Home Exercises You Can Use to Build Muscle Without Equipment
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Tuesday, October 14, 2014

5 Easy Tips for Gaining Healthy Muscle Mass

Anyone who has ever stepped into a gym with a goal of gaining muscle mass soon realizes one important fact:  it takes time.

To build muscle mass, it takes a two-pronged approach:

1. An effective workout routine with good technique
2. Proper nutrition

When considering a meal plan to help you gain more muscle, you must realize that, in general, the more you eat, the more weight you will gain.  However, if the weight you gain is not muscle, but instead is fat, you will not reach your desired goals.  Therefore, gaining muscle mass is very much dependent on what and when you eat, not simply how much.

The following are a few simple, but crucial tips to help build the muscle that you desire:

1. Drink plenty of water

This is at the top of the list, not because it's a new idea, but because we've all heard this before.  However, most people have an attitude of, "Oh and by the way, try to drink more water if you can."  However, they often do not take this point seriously.

Adequate water intake is probably the most important thing anyone can do to lead a healthier lifestyle.  Keeping your body hydrated can help prevent colds and flu, which can take a toll on your workouts.  In addition, drinking water will reduce your cravings for those sugar-filled juices and drinks that so many of us consume.  The amount of water you need depends on your body mass, as well as external factors such as temperature, etc.  A good rule of thumb is one cup of water per twenty-five pounds of body weight per day.

2. Eat more frequently

Gone are the days of three square meals per day.  To build muscle mass, your body needs a constant supply of energy.  Supply this energy by consuming five to seven smaller meals throughout the day, and try to avoid having that hungry feeling.  Going hungry for too long means your body will start to take calories that would have otherwise gone to muscle building and repair.

3. Eat protein and complex carbohydrates

Building muscle requires a balance of protein and carbohydrates.  Protein content is highest in lean beef, chicken, and fish.  If prepared and sourced properly (i.e. organic, grass-fed, not breaded or fried, etc.), these present good sources of healthy protein.

Cooked legumes such as kidney beans and lentils are another good source of protein.

When taking in carbohydrates, make sure they are not the simple carbohydrates that break down quickly.  Choose complex, high-quality carbohydrates that will release energy over a longer time, such as unprocessed oatmeal and wild rice. Avoid sugar, corn, and white, processed flour and grains.

4. Add power to your workout

There is nothing worse than being halfway through a workout, and finding you no longer have the energy to complete it.  Avoid this by eating a high-quality protein or carbohydrate thirty minutes to an hour before a workout.  This will give you energy that will last throughout your workout routine.

5. Reward yourself with a protein shake

After a vigorous workout, your muscles will be begging for nutrition to help repair themselves.  Do not ignore this request.  Give your body a high-quality protein shake that has at least forty grams of protein per serving, and do this within sixty minutes of completing your workout. (Again, avoid sugar and artificial additives and fillers.) Your body will thank you.

In summary, gaining muscle mass is not only for the elite bodybuilders.  Anyone can do it provided he is committed to following an effective workout routine, coupled with sensible nutrition and perseverance.

Thursday, October 9, 2014

Video: 15-Minute Beginner Weight Lifting Workout

This short workout is for those new to weight training, so it's not terribly strenuous, but will probably feel difficult if you are not used to lifting weights. It will work your arms, legs, back, shoulders, abs, and glutes.

You will need a pair of dumbells - not too heavy - about 5-10lbs for men, or 3-5lbs for women, and a mat if you would like one.

These are simple exercises designed to get your muscles heated up and start building strength. Each exercise is done for 30 seconds, and be sure to emphasize control and proper form throughout the exercises.

Grab some weights, and follow along!

15 Minute Beginner Weight Training - Easy Exercises - HASfit Beginners Workout Routine - Strength
Everyone has to start somewhere and this 15 minute...

Tuesday, October 7, 2014

Top 7 Tips for Beginner Weight Training for Men

These beginner weight training tips aren't for everyone. But if you are serious about losing weight and building lean muscle then stick with these tips to get where you want to be, strong and fit.

Top 7 Tips for Beginner Weight Training

Body Fat meter
Body Fat meter (Photo credit: Wikipedia)
1)  Set your goals.  Boring tip sure, but how do you know where you are going without goals?  Talk with your trainer or mentor about setting a goal that is both challenging and attainable.   Here's an example.  Your 6-week goal is to lose enough body fat to get down to 10%-12% body fat.  If your current body fat index is 20% this is a reasonable goal for a 6-week program. However, if above 25% body fat, you may want to set this initial goal to 15% body fat.  The idea is to create a challenge for you, but still be able to successfully reach your goal.

2) Keep your workout sessions to no more 60 minutes.  If your workout sessions are longer than an hour you are wasting time. Here's why.  After a 60 minute workout your fat burning hormones drop and the carbohydrate stores are depleted.  Without these two critical muscle building components you aren't building muscle, and could actually be losing it. This is a common mistake people new to weight training make.  If you train too hard and too long, your body doesn't recover, you don't make progress, and before you know it,  you feel as if you can't keep up the program.

3) Use a progressive training routine.  This means that that as you improve, you perform an extra repetition or add on a bit more weight compared to your previous set.  The overall goal is to ensure that you achieve continuous improvements in muscle tone and definition.

4) Minimize your rests between sets to 60-90 seconds.  This means you perform more work during your workout hour. Studies show that shorter rests keep your growth hormones in action.  Besides building muscles, the growth hormone is responsible for burning off fat.  A shortened rest interval means that your muscle cells retain more water.  This makes you look leaner and more toned.

5)  Vary your training. The popular PX90 workout is a perfect example of a training program that focuses on different parts of your body on a daily basis.  The program varies techniques, changing repetitions and set parameters, changing up the rest periods between sets and changing the focus of the workout.

A complete weight training workout can be perf...
A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). (Photo credit: Wikipedia)
6) Keep your sets to 8-15 repetitions.  Performing 8-15 repetitions reduces the possibility of injury.  Repetition pumps blood into your muscles that nourish the muscle cells and help them recover and rebuild faster.  However, if you are building a routine for you calves or abs, then go for higher repetitions, and double this value.

7) Use free weight basic exercises. When you use machines you limit your body to a two-dimensional exercise.  The best exercises for each body part use barbells, dumbbells, dips, pull-ups and squats. Exercises like this work more muscles, and build a more balanced physique, as well as reducing the risk of injury.

Weight training is the number one way to sculpt your body. Beginner weight training should not be complicated.  Just set your goals and create routines that follow these guidelines.

Thursday, October 2, 2014

Video: 20-Minute High-Intensity Interval Fat Loss Workout

This week's workout is a short high-intensity interval cardio workout, which will get your body burning fat quickly, and boost your metabolism for extended calorie burn.

The workout consists of a 5-minute warm up, a 10-minute interval routine, and a 5-minute cool down, so you should be able to fit it into your busy schedule with no problem! Each exercise is only done for 20-30 seconds, with rest intervals in between, so your mind and your body don't get bored, and no equipment is necessary.

If you would like to add music, feel free to play music of your choice - as long as you can hear the instructions to make sure you are using proper form for best results and to minimize your chances of injury.

Now let's get moving and burn some fat!

HIIT Workout for Fat Loss -'s At Home HIIT Workout Program for Weight Loss
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