Metabolic Resistance Training Made Easy

For most people who want to lose weight their number one goal is to lose fat from around their tummy. Unfortunately though, it is often the case that people who find themselves in this position find that to lose fat from this area is easier said than done.

You may be surprised to know that not all exercises are created equally and in some instances you could find yourself really getting stuck into a exercise routine only to find that the fat loss is not happening. Fortunately there is a form of exercise that is just right for this kind of fat loss and that is Metabolic Resistance Training.

Metabolic Resistance Training is absolutely perfect for those people who wish to achieve fat loss and the great thing about it is that you don’t need to make any financial investment in order to get started.

To explain Metabolic Resistance Training in more detail it is a good idea to look at a simple exercise such as brisk walking, whilst you are walking in this way you will be burning calories but as soon as you have stopped walking the calorie burning will also stop.

Metabolic Resistance Training basically mixes up your training so that you are doing both aerobic and resistance training.

When you exercise in this way you will find that your metabolism is boosted considerably and your body will carry on burning calories for up to 24 hours after you have finished exercising. The benefits of this are obvious and it should be apparent to you that when  Metabolic Resistance Training is couple with a healthy eating programme to quest to lose body fat will be far, far easier.

As already mentioned, the whole process is extremely straight forward and it is easy for anyone to set up their own 30 minute routine and just alternate your exercises between cardio and resistance.

As a simple example to get you started you could begin with some skipping, put some effort into it and then when you have finished you could start a session of press ups or a session with a kettlebell, the choice is yours really but don’t get stuck in a rut. Alternate the exercises and you will find that your  Metabolic Resistance Training will yield results that you probably could not have even imagined only a short while ago. It would not be an exaggeration to say that the fat will literally melt away!

An Easy Way To Understand Body Building For Men And Women

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Individuals decide to take up body building for all kinds of reasons. But perhaps deciding to achieve a level of fitness is the greatest reason of all. Anyone who can take the time and make the commitment to embark on a body building regime, to tone their muscles, to a chiseled condition can possibly state with pride, that they are amongst the most fittest in our society today. Fitness and body building go hand in hand: where you find one you will often find the oth… More >>

An Easy Way To Understand Body Building For Men And Women

7 Easy Upper Body Exercises For Women

A women’s body has an entirely different orientation than a man’s body. The center of balance is lower, the sense of balance is different and the ways women walk, sit and stand are all different because of the entirely different shape each gender is supporting. And as such, the exercises for women are also different.

Basic Upper Body Exercises:

There are several very easy exercises you can perform to tone your upper body. Let’s look at some of these in more detail below:

Push Ups: – Pushups are an old standby for toning the arms and shoulders. You must perform at least 10 to 20 push ups daily. You may increase the number once you have built some stamina. Most of the women’s face difficulties in performing a standard push up. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet.

Most women can do a push up in this position.

Triceps Dips: – Triceps push downs is the another exercise you can perform for improving the size & shape of your arms. To perform this exercise, you would need to sit on a strong chair or bench. Place your hands on the edge of the chair and point the fingers forward. Now start lifting your back and bend down towards the ground and then get back to the original position. This is an excellent exercise for toning the arms.

Bicep Curls: – Bicep Curls is one of the best exercises which you can perform safely and easily from the comfort of your own home. In case you do not have a set of barbells, you may work out with the milk jug by filling them with water.  Lowering down is as important as lifting weight. By doing so you would evenly spread the weight bearing exercise to your arms.

Chest Exercises: – Hands wide pushups & Hand pushes in front of your body are the 2 great exercises for women’s if you want to uplift your breasts and enhance cleavage… so give them a try for a couple weeks.

Back Exercises: – This upper body workout for women helps them get rid of the back pain. Even if you are healthy, it would help you prevent it.

Shoulder Workout: – Biceps and triceps exercises would help you gain strength for your shoulders.

Cardio and Stretching Exercises: – These would help you lose the extra flab and also helps in boosting the metabolism.

So these are some upper body exercises that can help you to shape your chest, back, shoulders and arms. In order to tone your body completely, you must do exercises that shape the upper as well as the lower body. Workout for women is slightly different from men. This is because women have different reasons for their weight gain; they have different problems associated to extra fat. They must focus on exercising for their upper body. This would help you get rid of flabby arms & weak chest muscles.

5 Quick and Easy Exercise Tips For the Working Mom

Article by Kimberley Clark

While you are raising a family, sometimes the pressures of daily life seem overwhelming. You have kids to get ready for school, housework, meals, laundry, illnesses, not to mention your job if you work outside the home!

How to Build Chest Muscle Lightning Fast in 3 Easy Steps

Article by Richard Knight

Copyright 2006 Richard Knight

If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I – Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible.

It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

– Incline Barbell Bench press – Military Dumbbell Presses – Incline Dumbbell Flyes

Lower Chest Muscle Exercises

– Decline Barbell Bench press – Parallel Bar Dips – Decline Dumbbell Flyes

Inner Chest Muscle Exercises

– Standing Cable Crossovers – Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

– Flat Bench Barbell Presses – Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II – Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don’t know what I mean, it’s very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter – someone to help you when your muscles fail during an exercise. For example, if you’re bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed – that’s the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says “Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won’t be as strenuous as last time”. Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III – Don’t Cheat on Your “Negatives”

What are “negatives”? – Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you’ve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call “cheating your negatives” and it’s also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it’ll be pretty dangerous and “useless” when you’re trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don’t cheat yourself out of building the massive chest you desire by cheating on your negatives – this is when much of the pressure is being put on your muscles, so don’t “wimp out”.

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you’ll be on the road to a massive chest in no time.

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How to Do More Pull Ups With 3 Easy Tips

Many people say that the ultimate test of true strength is the pull up, since it really shows how strong you are in comparison to your own body weight. Here are 3 easy tips to help you do more pull ups:

To Complete Your First Pull Up, Use a Chair

If you can’t yet do one pull up, stand on a chair and do one. This is a good way to train your body to get used to completing the motion and to increase your upper back and shoulder strength. Do this as often as possible (as in, whenever you’re not sore) and watch as soon you’ll be able to complete one pull up without a chair!

Use a Thick Bar

If you use a bar that’s thicker than a normal pull up bar, you’ll be working your muscles harder since it’s harder to grip. If you train on a thick bar, when you finally go back to using a normal bar it will feel easy and you’ll be surprised by how many more pull ups you’ll be able to do!

Push Yourself to Fatigue

If you’re in a rut and can’t increase how many pull ups you can do, try doing them until you’re fatigued.

That means that if you’re used to doing 3 sets of 5, try doing one more set until you literally cannot do any more. This is a great technique to push yourself out of a pull up rut and increase how many pull ups you can do.

There You Have It…

There you have it. Try these tips and watch as you’re able to do more pull ups than ever!

Quickest Way To Gain Muscle – 5 Easy Steps

Article by Greg Taylor

If you find it hard to put on weight and build muscle, you’re not alone. Most body builders have at one time, gone through the same problems you are going through right now. Perhaps you’re underweight, or simply cannot seem to get ripped toned. Either way, if you would like to know the quickest way to gain muscle, you’re not doomed. Chances are that you’ve spent several months (and maybe even years) going to the gym, lifting weights, and trying to gain muscle mass but nothing seems to have worked. You’ve read the articles and have taken advice from the pro’s. You’re still not seeing results. Does this mean that you are not equipped to gain muscle? Absolutely not.

Below are Some Real Tips on How You Can Start To Gain More Muscle:

1. Eat More “Good” Protein – Despite what most people may think, eating tons of red meat and steak will not get you anywhere in the realm of muscle growth. What it will get you is tons of extra flab – which is something you don’t need. Even if you’re underweight, you need to avoid “bad” fatty animal protein as much as possible and stick to healthier sources of protein including nuts, salmon, fish, tuna, chicken, milk, eggs, and beans.

2. No Steroids – Steroids are a big “no-no”. For one, they work, but only temporarily. In the long run, they will leave you high and dry because you can not take them forever. If you do, well, you might die because of the long list of negative long-term side effects. There have even been individuals who were so negatively influenced by steroids that they became depressed and committed suicide – something you definitely don’t want.

3. Stop Working Out So Much – Did you know that working out more than 3 to 4 days per week will actually deplete your muscles? Also, every weight training session should not been any longer than 45 minutes. The reason? Too much working out acts as cardio and starts burning off not only fat, but using muscle for fuel. The result? A reversed effect. For those who really want to know the quickest way to gain muscle, the ultimate answer is to simply work out, rest until your muscles have recovered (usually 24- 72 hours) and then re train the muscles.

4. Multiply Your Own Hormones Naturally – You can learn how to multiply your body’s natural muscle-growth hormones. The only thing you need to know is what foods to eat, as well as what supplements you should be taking. You can simply find out this information by taking advice from a weight gaining guide.

5. Know What Exercises Work, and What Exercises Do Not – Do you continually find yourself wondering whether what you are doing will get you the body you want? If so, you’re probably doing it all wrong. Instead of taking the time to find a method that really works, you all over the place asking different individuals what they do to gain muscle. What you need to be doing is following one, simple routine with proven results designed to help you build muscle, rather than driving yourself nuts.

After you’ve found the quickest way to gain muscle, you’ll literally start building muscle in your sleep. There are even diet tricks out there that will force your body to gain muscle mass all day long. The best part is that you don’t have to worry about gaining fat.

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Golf Strength Training Workout Routine: Simple, Effective & Easy To Implement

Article by Mike Pedersen

A golf strength training workout routine may sound grueling and also time-consuming…but it doesn’t need to be! I don’t want you to feel overwhelmed at the idea of starting a program of this nature.

No Gym

You may think you need to join a gym to begin your routine but you don’t. In fact…that could be the worse thing you do! The reason being a gym is full of machines. Machines typically have you sitting down. Machines also isolate usually one muscles group at a time…and in a controlled motion.

None of the above statements support improving your golf swing. Your golf swing is “on your feet”, using multiple muscles in a certain sequence of motion, while controlling your body in space. Machines accomplish none of this!

Minimal Equipment

So if you don’t need a gym…what do you need to get started on your new program? I can tell you emphatically I designed all my golf training dvds, manual and online golf training membership sites to incorporate minimal and very affordable equipment.

In fact, you can set up your entire golf fitness home gym for under $ 100 dollars! All you need is a stability ball, exercise tubing, hand weights and maybe a weighted medicine ball. No more…no less!

Simple Golf Exercises

Golf exercises can be very simple and easy…or you can make them very challenging and hard. The easiest way to get started is to break up the golf swing into phases. Take each phase and use either your hand weights, tubing or medicine ball to complete this phase of the swing.

I have come up with literally hundreds of simple and effective exercises that have helped golfers add up to 30 yards on their drives and completely eliminate back pain and injuries.

Golf Training Workouts – Strength & Flexibility

Your golf workouts should be 50/50 in regards to strength and flexibility. If you put too much emphasis on flexibility, you’ll have loose, but very weak muscles that are susceptible to injury. If you put a higher priority on strength, you will most likely lose some range of motion, which will rob you of power and distance.

For every exercise, you should do a stretch for that particular movement or muscle group. That way you get the best of both worlds. You not only become a stronger golfer, but one with a higher level of golf-specific flexibility.

Core Golf Strength – Rotational Exercises

If you are short on time, but want to get the most “bang for your buck”, focus on your core golf strength from a rotational standpoint. The golf swing is a “rotate back” and “rotate through”. That’s as simple as you can get…so use your “in home” golf fitness equipment with rotation and you’re set!

Don’t put it off!

Now that you have a better understanding of how easy this type of routine can be implemented…”get it going!” Don’t wait til tomorrow! Do something right now! I’m serious. Get out of your chair and rotate back and forth holding your club. It will feel SO good!

In no time at all…you’ll be an expert with your golf strength training workout routine.

Go From Flab Arms to Sexy Arms In 4 Easy Steps

Article by William Onedge

Flabby arms have a way of making a person feel insecure, even if they are not overweight. They can ruin your day, and put a damper on your entire sense of being. It’s amazing how something that seems so insignificant can do so much damage. Luckily, all of that can be changed.

When you go from flabby arms to sexy arms, your life will seem better, and everything will look good on you. To make it a reality, you’ll need to first start making simple changes in your diet. Is your diet loaded with carbs? Most likely, it is because unfortunately, people do not know how to eat these days. There are good carbs and bad carbs. Bad carbs consist of mostly refined sugars and junk foods such as candy, cakes, ice cream, white bread, and potato chips. Good carbs consist of food containing more nutritional value such as bananas, apples, wheat bread, wheat noodles, and all vegetables.

1.) To get rid of flabby arms, there is no doubt that you have got to stop consuming so many bad carbs. Pay attention to your beverages as well. If you drink a lot of soda and artificial juice, your body will continue to hold onto fat. To get rid of flabby arms, you have to change your eating habits by adopting a healthier lifestyle.

By making a few simple changes in your diet, you should start to notice that your arms shrink considerably, especially over the first couple of weeks. Although you will be experiencing fat loss, you will still have to do something about that flab. Having flabby arms is what makes it all so unattractive. To put an end to this, you are going to have to exercise.

2.) Triceps and biceps exercises should be enough to take care of the flab. Keep in mind from the very beginning that you’ll have to stay persistent in your efforts to see positive results. Biceps curls are a great way to decrease some of the flabbiness you may be dealing with. Simply take a bar and some weight you cannot lift anymore than eight to ten times. You want to make sure that the weight on the bar is a bit of a challenge so that you see quicker results. The muscles need to really work hard to tighten up and burn any additional fat you are left with.

3.) Triceps pull downs and kickbacks are another good way to get rid of flabby arms completely. Most people tend to experience flab on the back on of their arms surrounding the triceps area more so than anywhere else. The weight lifted for these exercises also needs to be no more than you can do eight to ten times each. The amount of sets you do should be somewhere in the middle, ranging from around four to seven. Rest is very important when doing flabby arms exercises because that is when the tightening will start to occur. Your muscles cannot tighten and burn fat adequately if no rest is provided. Give your arms about 48 hours of rest before working them again.

4.) Probably you can work your arms about three times per week. Along with the flabby arms exercises, you will need to continue to pay close attention to your diet and practice other methods of fat loss, such as cardiovascular exercise, at least three days per week for about 45 minutes. This type of exercise will help to keep your metabolism up, making it very difficult for your flabby arms to return.

Give your diet and exercise program about a month or two before taking full effect. Before you know it, you’ll have the attractive arms you have always wanted, and everyone will notice. The only difference is that this time, people won’t be looking because they’re disgusted, they’ll be looking because they want to!

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2 Day Slim Down Workout – Lose Weight Fast and Easy

Article by Jen Jolan

Here’s a 2 day slim down workout that’ll help you to lose weight fast and easy. I’ll leave out diet suggestions since I’m sure you already know what’s good and not so good to eat. This workout will revolve around just 2 simple exercises you can do at home.

2 Day Slim Down – Lose Weight Fast and Easy

1. This is an adjusted workout. That means that you don’t have to do it all at once. This is a big key on how to speed up your metabolism… multiple mini-workouts.

So with that said… jump on a mini-trampoline.

This is the perfect tool for weight loss if you’re a busy woman who can’t spare the time to drive to a gym all the time. Now, what I don’t want you to do is to do 1 long workout with this exercise. Instead, break it up into 2 minute workouts.

Before I continue, if you’re wondering how much does a mini-trampoline cost… it costs about $ 25 at Wal-Mart.

Ok now, place your mini-trampoline in the living room. This makes it hard to forget. Then just jump on it whenever for a few minutes at a time. Your whole goal is to get in 30 minutes a day. But when you do it for just 1-2 minutes at a time, that becomes easy to fit into your schedule.

But 1 thing… don’t stress about it. Just do it whenever. Don’t mentally even count how many times you’ve done it and how many times more you need to do it to get to 30 minutes. Just forget about it. Let it become a habit naturally.

Next up… hula hooping.

This exercise is more to tone than it is for weight loss… but trust me, it helps with weight loss too. It just isn’t as fast as jumping on a mini-trampoline.

But if you’re looking for a toned waist and hips… use the hula hoop. My suggestion… 10 minutes a day. It may take some time to get use to hula hooping. So you can start with 5 minutes a day. After awhile, boost it up to 10 minutes.

Again, you can do this for 1 or 2 minutes at a time.

A dramatic 2 day slim down will be hard, but if you incorporate the mini-trampoline and hula hooping… you’ll lose weight fast and easy over the next few weeks.

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