Category Archives: Exercise

At Home Weight Loss Exercises With Sample Workout

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Attempting to construct an at home weight loss work out can be daunting, but an extremely effective at home weight loss work out can be done without the necessity of unsightly and expensive equipment or wasting money on a costly gym membership.

Too frequently, it becomes easy to fall into the trap of concentrating only on exercises specific to particular body parts and to waste valuable time doing so in the process (for example: crunches and leg lifts – these exercises will not give you great results no matter how many repetitions you perform). If rapid weight loss obtained in a shorter time span is your goal, this at home weight loss work out is the answer.

If your goal is to replace fat with muscle and obtain a slim and sexy silhouette, you can easily do just that by mastering the following concepts that are an integral part of any truly effective weight loss workout.

Before You Begin, Consider The Following Facts:

– If your wish to shed weight quickly and optimize the time spent doing it, always choose a physically challenging exercise over exercises aimed at only one body part. Compare 50 leg lifts to 50 lunges and it is easy to determine which exercise will burn more calories and more efficiently expedite the fat burning process necessary for effective weight loss.

– Never waste precious time on one area of your body when you can focus on the entire body and burn more calories in a shorter period of time. This will allow you to achieve more results in less time.

– Exercises intended for specific areas are not challenging enough to promote the optimum burning of calories that leads to weight loss and require many more repetitions to be as effective as fewer repetitions of more strenuous exercises. Once again, more results in less time.

– When beginning a weight loss exercise routine, don’t sabotage a valuable exercise program by attempting too many repetitions and too few breaks which can prevent continued exercise if discouragement sets in.

– The more challenging the exercise the more effective your weight loss routine. For example, a set of push-ups will help you develop a flat stomach much better than dozens of crunches.

– To obtain the best weight loss results, never burden yourself with a cumbersome routine that is not focused on rapid continuous movements and effective over all exercises.

The Most Effective Exercises for a Weight Loss Routine:

To discourage exercise burn out, create a challenge by varying exercises within each of these five groups. Choose one exercise, or exercise variation, from each group and perform each exercise one after the other with no, or minimal, rest. There will be a sample workout provided.

1. Upper body pushes ( dips and push-up variations)
2. Upper body pull (chin ups and regular and inverted rows)
3. Lower body (lunges, step ups, split squats, jump squats and squats)
4. Abdominal exercise (reverse crunches, inch worms, or planks)
5. Total body exercise/miscellaneous (jumping jacks, burpees or squat thrusts)

– Rest a couple of minutes only after repeating an entire circuit consisting of one exercise from all five categories. Complete three to five circuits of the five chosen exercises for maximum benefit.

– Don’t negate the benefits of a weight loss workout by attempting to do too much too quickly.

– Gradually decrease break times between circuits or increase the number of repetitions for each exercise you perform.

– Gradually increase both repetitions and sets to increase the challenge.

– Once you are able to complete five sets with no more than one minute between circuits, vary the exercises within each group to continue to burn off body fat, sculpt a lean body, and decrease the potential for exercise burn out.

A Sample Weight Loss Work Out:

Beginners: Do not to attempt too much and risk injury or discouragement.

– 12 reverse lunges on each leg
– 12 inverted rows
– Plank for 30 to 45 seconds
– 10 step-ups on each leg
– 10 close grip push-ups
– 50 jumping jacks
– Perform each exercise for the prescribed reps (or time period) with no breaks between exercises and continue to each exercise with few or no breaks.
– Rest for one to two minutes after completing the circuit.
– Repeat the entire routine no fewer than three times and no more than five times.

Losing weight is simply a matter of restricting your caloric intake and burning calories through exercise. When your goal is to lose weight, the sensible workout routine should always include weight loss exercises that are optimal for burning body fat and require less time to perform. Say “good bye” to long, slow, ineffective cardio because now you can obtain incredible results in a lot less time!

Cheap Exercise Equipment – Exercise to a Healthy Body Without Costing the Earth

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Exercise is probably one of the best things you can do in improve overall health and general well-being. It provides you with strength and boosts your vitality. Yes, it can sometimes require a conscious effort but the benefits of undertaking regular exercise far outweigh the disadvantages.

Being healthy and physically fit impacts all other areas of our life and simple exercises do not require a great investment either given there is a raft of cheap exercise equipment out there that you can choose from to help you maintain a fit and healthy body.

Firstly, if you really don’t want to spend any money at all, then the things you can find in your home can be utilized. The floor area in your home is a good example allowing you to sit ups or crunches. Have you considered using your walls for exercise? Pull ups can easily be employed using a sturdy door frame or how about that spare rope you have lying around in your garage? Why not try to use this to improve your endurance and use it as a skipping rope.

The possibilities are endless and you do not have to spend hundreds or thousands on expensive gym membership or indeed home equipment to keep yourself fit and healthy. You just need your creativity to kick in. Jogging and running are also cost-free alternatives.

If you want to spend a little, then head on to fitness store to check out a range of cheap exercise equipment. Utilizing exercise equipment can challenge the way you do your work out routines by providing a variation to your exercise activities. Variation is very important considering if you keep on doing repetitive activities; your body will become immune to those actions. Your body will become so attuned to those actions that it will not work hard anymore thus, preventing you from obtaining maximum results through your exercises.

One example of cheap exercise equipment is a balance ball. Exercises using a balance ball can improve strength, agility and coordination. You can also find a range of very affordable dumbbells which you can use for a more defined and tones muscles. If you are doing yoga and other exercises which require you to be on the floor almost at all times, you can find very cheap yoga mats also.

The trick here is to know where to find this cheap exercise equipment. Second-hand types of equipment are also fine as long as you are sure that the quality is still good and it is still working properly. Check the parts and try them first before purchasing. You can usually find this equipment in yard sales or even online. Speaking of online, you can always use the Internet to look for cheap exercise equipment. Many stores are offering cheap ones but with high quality in the tough economical climate and you could also check online marketplaces like eBay. Just be sure that the seller is trusted and credible enough as shown in the ratings in his or her profile.

Getting the body you want while doing the exercise you enjoy using exercise equipment need not be expensive and I hope the above has provided you with some ideas how to exercise without costing the earth.