Four Effective Resistance Training Workouts

Resistance training includes all exercises devoted towards increasing size of skeletal muscles and improving physical strength. It is a form of strength training that uses free weights, elastic bands, exercise machines or one’s own body weight to increase strength and endurance. Resistance training exercises help you burn excessive fats accumulated around body parts especially belly, hips, buttocks, thighs and arms. Moreover, they also increase your stamina and boost energy levels.

There are numerous resistance training exercises that you should perform on a regular basis to strengthen your whole body and build your muscles. Among those exercises, Squat is a magnificent resistance training workout that targets your quads, glutes, hamstrings and calves all at once.

Push-Up, like Squat, is another compound exercise that works multiple muscle groups simultaneously. You can also perform this exercise in the comfort of your home or even room. This exercise targets abs, back, chest, shoulders and triceps.

Lat Pulldown is one of the best exercises you can do to work the major muscles of your back, known as latissmus dorsi. Not only does this exercise help strengthen your back, but it also burn fat from abdomen and lower back.

Lunges make an excellent exercise to resistance train your lower limbs. Like squats, it targets muscles in your legs including calves, quads, hamstrings and glutes.

Make sure that you incorporate these 4 exercises 2 to 3 times a week into your regular resistance training sessions. In order to reap the maximum weight-loss results from resistance training workouts, you need to perform some aerobic exercises as well. You should do brisk walking, jogging, running or swimming half an hour before starting a resistance training session.

After performing Squats, Lunges, Deadlifts or other resistance training exercises, make sure that you nourish your body with protein and carbohydrate. Protein contains amino acids that are known as the building blocks. They are metabolized directly in muscles and help cellular growth to take place. Consumption of protein-rich diets before and after resistance training exercises helps in increased nitrogen retention, which plays an important role in repair and building of muscle tissue.

Protein rich diets include lean meats such as chicken, turkey, fish, and fish oil, dairy products such as cheese, butter, and milk, cereals such as millet, barley, oat, and wheat, pulses such as red beans, and chickpeas, eggs, nuts, whole grains etc.

If you are new to gym or are not sure about how to perform above mentioned resistance training workouts, then hire the services of a qualified gym trainer in your vicinity. Not only will he or she suggest you a right combination of resistance training exercises keeping in view your health, age group and training needs, but will also guide you on how to execute them safely. Another benefit of hiring a professional fitness trainer is that he or she will guide you on performing workouts with a perfect technique and right angle. This will allow you to get maximum benefits from hard resistance training exercises in a quick span of time.

Guy Long is a Fitness Trainer in Caulfield and provides Personal Training in St.Kilda where he specializes in resistance training, body transformation, weight control, fat loss and overall muscular strength for local residents.

Adding Weight Training For Optimum Weight Loss

One thing a lot of people overlook when trying to loss weight is adding a weight training program to their routine. Not only will lifting weights help you burn more calories, but it will also tone your body to look even better than before. If done correctly, lifting weights will not make you gain a single pound, and it will actually increase your metabolism for hours after you’re done and throughout the rest of the day! So why wouldn’t you want to incorporate weight lifting in your daily life?

Lifting weights doesn’t have to be a stressful activity or something to not look forward to when you have to do it. Since the goal here is weight loss and not muscle gain, you are going to want to lift lighter weight but with lots of repetitions. This will not increase your muscle size, but will define your muscles and help you appear leaner. Lifting weights will also make your body burn more calories during the day while you just sit there; not even exercising at all.

There are many different types of lifting exercises. The idea here is to do exercises that will work the most amount of muscle with the least amount of exercises. If you are not familiar with the following exercises, it would be best to get to know them better. Squats are going to be what you are going to want to do for your lower body muscles. Squats will work all your major leg muscles and will burn the most amount of calories with the least amount of work. The next best exercise would be dead lifts. This exercise will work all your upper body muscles and will define EVERY part of your upper body.

Now, although there are 1000’s of different weight lifting exercises, I gave you two that would be the MOST beneficial overall. You can do multiple workouts with different weights, which would actually be better to do. If you are like me though, you want the best possible exercises which will give you the best results possible. Hell, you don’t even have to know what you’re doing; just hit the weight room. Incorporating a weight lifting routine in your lifestyle will help you lose weight, define your body, and help you reach your weight loss goals.

In today’s world, the amount of people that are overweight or obese has been steadily on the rise. How are people supposed to know how to lose weight when there is SO much information on the internet that conflicts with each other? The answer to that is finding somewhere where the information does not conflict with other TRUE information. Do you want to lose 14 pounds in 14 days? Do you want to know what foods will help you achieve your weight loss goals and be on your way to getting that body you’ve always wanted? Do you want to know why one simple change in your lifestyle will provide the most beneficial, free weight loss? If so, please visit my website where I discuss how to lose weight, what foods are beneficial, what foods to avoid, and much more.

Dumbbell Weight Training For Weight Loss

When people are trying to lose weight, they quite often overlook the dumbbell as a viable tool for achieving their goals. Including dumbbell weight training as part of a diet and exercise plan is an excellent strategy for achieving weight loss dreams.

Strength training isn’t necessarily about lifting huge amounts of weight all at once. Every repetition with a decently weighted dumbbell burns off lots of calories, particularly when done over a period of time. The trick to losing weight through strength training comes not from how much you lift, but how often you lift it. Look to find a comfortable spot where the amount of weight you are lifting causes a burn, yet you can still press out three sets of eight repetitions. This will get the calories burning and your body going down that weight loss path!

Some people try to lose weight by doing cardio alone or just strength training. The best way to get an evenly toned, well-balanced body is to combine the two disciplines. This way, you can get the rapid calorie burns of cardio combined with the strength and muscle building of a dumbbell session. Increased muscle mass helps sculpt the body and boosts metabolism, which in turn helps fight fat.

For a good weight-loss strength workout, you need to ensure that the entire body is worked. It is vital to focus on technique and stability as these will ensure you burn more calories than you will if you rush through the program. Take it slow and steady and do as many repetitions with the dumbbells as you comfortably can before resting. Rest for a couple of minutes between sets.

A good sample exercise program would include a series of exercises using dumbbells, such as horizontal chest presses, incline flies, preacher curls, and dumbbell lunges.  Combine these with 20 minutes of cardio, plus abdominal crunches and push-ups for a well-rounded workout.

Finish off your workout with a nice hot sauna or bath to stretch out and relax your muscles.

Ty Hartwell is a fitness enthusiast with over 20 years experience in the industry. For additional information on exercise equipment, please visit dumbbell weights.

Tips to Help You Succeed With Your Fitness Body Building

Building muscle through a fitness regimen can be a fantastic way to naturally grow. There are several things you will want to take into consideration with your fitness body building to get the most of your hard work.

When first starting out lifting, you need to find a weight limit that is challenging but comfortable for you. Over time, you want to slowly increase the amount of weight that you lift in order to build muscle mass.

It is critical you stretch prior to and following your workout to loosen your muscles up. You do not want to risk pulling or tearing a muscle for the reason that it was not ready to be worked out. Take at least 10 minutes to stretch and loosen the muscles up.

In addition to lifting weights, you also want to include aerobics with your fitness body building. Aerobics will enhance the metabolism capacity to burn fat as well as elimination of waste products. You want to plan an aerobic workout that has the proper duration and intensity so you get something out of it.

While the bodily aspect is valuable to your fitness body building so too is the mental aspect. You want to devise a positive and determined mindset. If you believe you can accomplish something and are willing to do anything to reach your goals, you will conquer those goals.

The remaining tip with your body building is getting enough sleep. In order to get up and workout day after day without getting burned out, you have to get a good night sleep each night. Sleep will also assist the protein synthesis, testosterone and growth hormone manufacture.

If you are looking to succeed with your fitness body building, it is critical you focus on all facets of the sphere. Everything from lifting, aerobics, your diet, the mental aspect, and the amount of sleep you get can effect whether you succeed or not with your body building.

How To Put Together The Perfect Muscle Building Diets

When it comes to gaining muscle mass, it is essential you put together muscle building diets according to your weight and body size. Clearly, if you are a 150 pound teenage you are not going to want a diet filled with 6000 calories. This is why it is vital you understand your body and do the needed research to formulate the perfect diet.

Assuming you are an regular male around 180 pounds, you are going to want to eat between five and seven meals all through the day. The reason for this is so you are constantly taking in protein and calories while still allowing your stomach to digest the food. It is much better to do it this way as oppose to stuffing your face three times a day.

A majority of your muscle building diets and meals should occur before your workout so you have energy and strength to make it through a vigorous workout. This of course depends on when you are planning on working out. If you expect on working out in the morning, this is going to be different.

In any case, you want to have three or four meals before your actual dinner. This gives your stomach time to digest the food so you are not sleeping on a full stomach. Prior to going to bed, you can mix whey protein with water to give you a little boost and some extra protein right before you go to sleep.

In all, you should be getting around 3,500 calories a day. You want to include a lot of protein and carbohydrates in your muscle building diets including eggs, toast, rice, lean beef or chicken, and many protein shakes.

How you devise your diet will depend on your body and your exercise regimen. If you are going to be working out in the morning it is going to differ from if you work out in the evening. Your actual diet can stay the same; you will just modify the times you eat according to your workout.

Keld Frantzen

Retreat Your Body Through Fitness Retreats

Weight loss and fitness are what people are looking for and they are searching for the best fitness centers to make their dream to be happen true. Before moving into the article briefly, let us see some facts on why people looking for those camps. There are lots of changes occurred in the life style of the people and due to busy schedule, we are lacking in time management and unable to spend some time for exercises and body maintenance. So the problem of obesity has raised and the fitness moved away and diseases have come inside our body. This is the reason why most of the people prefer for the fitness resorts.

Yes, nowadays you can see the fitness resorts in more numbers because these resorts are satisfying the people who look for fitness in all aspects. In fitness resorts, various fitness activities such as fitness spas and fitness retreats are conducted to increase and boost both your bodies and mind. A fitness retreat is a place where the people learn some healthy eating choices and do some extensive workout program under the supervision of health experts. This retreat programs act as a tool for weight loss and it includes personalized testing, fitness nutrition, fitness testing, fitness workouts and lifestyle screening. Among the different types of fitness retreats, spa retreats are special because it involves a variety of services from water therapy to relaxation exercises with each promoting healthy being.

In this weight loss retreat program, you will enjoy spa like luxuries with fitness goals and exercise. The food that you eat will be yummy and you will be practicing exercises along with fun and your goals will be accomplished with the exact mindset. In these fitness resorts, you have the chance of making friends. Yes, you will work in a group over here and you meet other people who have the same thoughts as like you. Here, you have the chance of developing the long-lasting bond. The benefit you acquire is, you lose excess amount of weight, and lifestyle gets changed and you can enjoy the benefits of healthy meals. These fitness camps are located in parasite venues like beach and mountain resorts.

You feel completely relaxed and you are free from stress once you join in these camps. These camps help to lose weight and also the member will be focused on losing the weight till the goal is accomplished. When you look for a fitness spa, search a camp that suits both your needs and budget. Read some reviews about the fitness center through internet and in websites so that you can come to a conclusion about that particular camp

Jemmy working for fitness retreats. He has written various articles on fitness spa. For information visit our site Fitness Camps

Heat Magazine Subscription

Bauer Media Group, a German organization puts out Heat which usually is one of the top
promoting entertainment publications in the UK. A Heat magazine subscription is simple to setup. Particulars concerning the newspaper, its reviews as well as the actual method to be able to register happen to be comprehensive below. Heat views a typical flow of more than half a million duplicates. Mainly as well as mainly targeted at females, the journal consists of trend, gossip as well as celeb news. Apart from these kinds of key factors of discussion, they also include topics for example songs as well as movie evaluations, major superstar selection interviews and also Tv set entries too.

Released in February 1999, this magazine didn’t see excellent achievement. Step by step revamps repositioned the actual mag. After that, heat magazine membership increased dramatically. Many thanks to the growth of high quality reality television shows as well as celebrity
gossips this made it easier for in filling up pages and posts. When the magazine set up its existence and acquired recognition, there hasn’t been a downhill trend. It is regarded as to be an perfect read through a laid back hour or so or whenever you just wish to relax and rest.


This kind of every week journal is crammed with celeb news and also images that is a particular
attention grabber. It also functions typical sections such as “Torso of the week” and “What
were you thinking” in addition DVD and songs testimonials as well as additionally the actual forthcoming TV movies. Many
discover the particular editorial humorous and funny. The particular magazine’s initial sheet is the contents area as well as the “Everyone’s talking about…” column talks about the principal celebrity news story. The particular very first component of the journal typically concentrates on that area.

One more section showcasing “The week in pictures” bears a lot of photos of the stars
(read press photographers). Also right now there are other sections such as “On or Off” that talks about the particular
standing regarding superstar associations, “Star Style” that centers on celebrity outfit and make over, Scandal which illustrates a few comments and difficult images of celebs etc. The particular
magazine also holds a star interview each week as well as evaluations of almost all the newest movies,
book, music, DVD as well as video produces. The particular previous areas offer a reward crossword which is
generally found to be a small complicated. There is additionally a normal function of horoscope.

Other facts

It is an interesting reality that a version of this newspaper is getting released in South Africa. Right now there is additionally an on the web design of this mag that was launched in May 2007. However, can not duplicate the items of the journal as is. In September 2007, a division of Bauer launched Heat Radio that centers on celebs.

Subscribing to this heat magazine is quite simple and you can pick to spend either by money
or perhaps credit card. There is a option between 3, 6 or twelve month packages. If you choose to obtain on the internet, you may save as much as fifty%. There are numerous sites that currently have done a great assessment of the mag expenses with each provider therefore facilitatinga great alternative along with no work.

Heat is priced at £1.65 as well as its distinctive promoting proposal is that it centers on celebrity
news that has hit the air together with the UK public. It is no shock that heat magazine
dues cross 500,000 every week.

Find out more about heat magazine and discover where to get a heat magazine subscription at the lowest prices.

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Strength Training For Women- Why All Women Should Be Training With Weights

Step into most gyms in North America and take a close look at what is going on. The typical scenario looks like this- men on one side lifting weights, women on the other side working the cardiovascular machines. Take a peek inside your typical aerobics class- invariably it will be filled with 90% (or more) women.

If you were to ask these women what their primary goal was I can guarantee 50% (or a lot more) would say that they wanted to lose body fat and “tone” up. So why are these people who are keen on ridding their bodies of fat and developing a leaner, more toned appearance neglecting the one form of exercise that will work wonders for them long after they have left the gym?

It is an unfortunate fact that many people are not aware of the importance of strength training for women when it comes to fat loss. As a matter of fact, if losing body fat is your goal, weight training should top your priority list of physical activities that you do. Here’s why;

Strength training builds lean muscle. Muscle is active tissue, by this I mean it requires energy (calories) to sustain itself. As a woman adds more muscle to her frame she is causing her body to increase its metabolic rate and burn more calories. This is an extremely important point to remember. The effects of strength training and the resulting increase in muscle mass and metabolism can be illustrated as follows;

Subject A
130 pounds
30% body fat
Lean Body Mass: 91 pounds
Metabolic Rate: 1,092 Calories per day (91×12)

Subject B
130 pounds
18% body fat
Lean Body Mass: 106.6
Metabolic Rate: 1279.20 per day (106×12)

Now watch closely and witness the benefit of strength training for women. Subject B has a metabolism that burns 187.2 (1279.20 – 1092 = 187.2) calories more per day than Subject A. This may not sound like much but let’s take a look at this over time. We know that there are approximately 3500 calories in one pound of body fat. Assuming that there is a direct relationship between calories and fat burning, what will be the effect of Subject B’s increased metabolism over the course of one year?
There are 365 days in a year. Subject B will burn 187.2 more calories per day than Subject A. 187.2 x 365= 68328 extra calories burned in a year. 68328 divided by 3,500 (calories in one pound of fat) = 19.52 pounds of fat lost.

That is nearly 20 pounds of burned body fat that may have otherwise ended up on her hips, thighs and buttocks (among other places) without doing anything more than Subject A!

This really starts to snowball over time- believe me when I tell you that losing 20 pounds of body fat is going to make a huge difference in the way a woman looks and feels. This number can be increased even more when you add in extra cardiovascular exercise as well.

In addition, a well designed strength training program will provide benefits beyond body fat reduction. These benefits include;

1. Increased bone density. By the age of 18, you will have all the bone density you will ever have unless you strength train. Research has shown that resistance training can increase spinal bone density by 13 percent in six months. This makes strength training a powerful tool against osteoporosis.

2. Decreased risk of heart disease. According to recent research, strength training will improve your blood pressure and cholesterol profile.

3. Decreased risk of developing diabetes. Type two or adult-onset diabetes is a growing and serious problem for men and women alike. Studies have shown that strength training can increase glucose utilization by 23 percent in only four months.

4. Improved state of mind. The Center for Disease Control discovered that exercise and more specifically, strength training, “has a profound effect on a person’s mental and emotional health.”

If the fear of “looking like a man” is your reason for not participating in a strength training program you should re-consider. The fear of developing big, bulky muscles is largely born from seeing pictures of professional bodybuilders in magazines. It should be noted that in order to achieve this look, these athletes must inject exogenous anabolic hormones that enable them to grow well beyond what nature intended.

For women of all ages, this ends the debate over whether or not you should be training with weights. The answer is clear- lift and lose!

Bruce Krahn is the author of the Fat Fighter Diet and president of the internets #1 system for healthy fat loss. You can download a free copy of his secrets to fat loss and take his free wellness analysis (find out how healthy you really are) by visiting

Health And Fitness Needs For Women At 40

In old age, the metabolism of your body is disturbed; immunity decrease and disease seem to attack simultaneously. A person is considered old at sixty or above when her activity becomes slow and the way of life becomes sedentary. Many older women question the benefits of strength training but a lot of research has proven the vast physiological and psychological benefits of weight training exercises when added into a general healthy fit lifestyle. Since the energy requirements are low in old age reduction in calories is recommended.

The quantity of food taken at a time should be decreased because the capacity to digest and tolerate meals decrease. This is because the senses of smell and taste are less active and there is less secretion of gastric juices. Extra calcium is very necessary especially for post – menopausal women. Due to hormonal changes there is continuous loss of bone calcium and bone demineralization is much faster than the bone mineralization process. Hence bones are more prone to fractures. Hipbone fracture is very common in elderly females who may slip while bathing. Most vitamin requirements are not affected by ageing, except in case of Thiamin, Riboflavin and Niacin. As per the decrease in energy requirements there is a decrease in the required amounts of intake. Constipation is a common problem among the elderly due to reduced muscle tone of the gastrointestinal tract. Soft low fiber diet and insufficient fluid intake also influence this.

Dietary fiber is beneficial in various conditions associated with ageing such as constipation, diabetes and heart disease. Inability to chew due to ill-fitted dentures or absence of teeth is one of the major problems. The diet should be soft and spongy so that it does not hurt the gums. Fluid diet like milk products, custard, boiled eggs, vegetables, grated salad, and soft fruit like banana and oranges should be preferred. Strength training helps older women to increase the range of movement, increase lean muscle, strengthen bones, muscles, tendons, ligaments, improves your ability to do every day, improves health, helps prevent accidents, injuries, and sickness, and speeds rehabilitation.

The”;>fitness workout is a high intensity action packed”;>fitness workout / Kickboxing. Circuit workout designed just for women. Fast paced, challenging and empowering, this one of a kind workout appeals to all levels of fitness in a friendly non-intimidating, exciting environment.