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For Women: Get Results with Free Weights

I love working out with free weights. I get toned and stay that way, get my endorphins going, and get all of my frustration out at the same time. Basically, I end up feeling amazing after a workout and you will too. I do have a certain routine that I follow as a general rule. That way I hit each group of muscles that I want to work on. I'm 5'11 and only weigh 130 lbs.

Important Tip for using weights

Don't go overboard being concerned that you need some huge amount of weight. If you're just starting use 5 or 10 lb weights ladies. I use 5 and 2 pound myself. I promise that will be enough. A smaller percentage of women want huge muscles and of course they may need a different routine. This is for a toned, athletic, slender look. Do not do this if you are pregnant or have medical issues please.

My Chest

I don't have a CAP Barbell weight bench so I use a sturdy coffee table, the floor would work as well. Hold the weights away from your body, bringing them over your head while moving them together. Keep your arms slightly bent and squeeze your chest muscles with each repetition. You'll feel it around 10 or 12 reps. Try to do at least 10 and work your way up. Also, I love doing push-ups on my weights. Push-ups help tone your chest, back, and arms. Instead of the floor, I put my hands on the bar of the weights and do at least 25 push-ups each workout.

My Arms

Here I basically do the standard bicep curl to start with. This is a fairly easy exercise. You just stand with your feet about hip distance apart, hold the weight in your hand (I do one arm at a time) and keep your elbow close to your body. Curl your arm up and bring it down slowly. Controlling the muscle is important. You can do exercises and accomplish nothing if you don't control the muscle. I also lean forward, in almost a lunge position and work my arms and back by bringing the weight behind me as far as possible and bringing it back slowly. You'll feel this in your shoulders and you can incorporate stretching your leg muscles as well.

Cardio and Weights

This is my favorite part of my workout. I have a small weight bench set with a dumbbell of 2 lb weights just for this. I love to dance, do cardio, p90x cardio...and whatever I'm doing I have my weights in my hands. It gives me a little more of a workout and makes any video or dance into strength training! I've tried it both ways and you will definitely get a workout that's two times better, burn more calories, and tone you faster if you just use the weights. I could not use heavier ones myself. The point isn't to hurt yourself. Yes, it should burn a little but not make you cry.

My Legs

I love wall squats. I can't help it. You can feel the burn in the top of your legs and work your backside with the same motions if you leave the wall. Do hold your weights by your side while doing leg squats or incorporate butterfly's for your chest at the same time.

This is my average routine. It takes around 30 minutes if you get into the cardio. I do also add another 30 minutes of yoga or Ab exercise every other night.

Best Exercise Equipment for Arthritic Knees

Are you suffering from an arthritic knee problem? Are you looking for an effective solution to lose an arthritic knee problem? If you are looking for losing arthritic knee problems, then know this, that spin bike is the best way to lose arthritic knee problem. Though you can use various other methods such as going under the knife or using harmful pills, but for natural solutions and for keeping yourself healthy, you should choose exercises on the spin bike in addition to your diet plan. Know this that you won’t find a solution by avoiding any physical activity, but exercise on spin bike can give the desired result.

It also helps in burning calories. Calories if not used turns into fat and accumulates in the thigh and knee, with proper exercise you can burn these extra calories and can even burn those extra layers of fat over your body. This is the reason because of which it is suggested that one should follow an exercise routine on the spin bike. It is important that the exercise routine which you are going to follow is properly designed and is done in the proper posture. To reduce the problem of arthritic knee here are some tips. 

Follow the routine

Do not skip the routine and follow it with great dedication because if you will show lousiness in this then you won’t achieve the required result in the provided time frame. In the starting don’t involve in heavy spin, start slowly and increase the level and intensity only when you start feeling strong enough to do it. It is considered better to take a periodic rest while cycling.

Less consumption of salt

There is no doubt that being fat means there is accumulation of fat inside the body. Thus, for getting well-shaped body you will have to stop the accumulation of fat inside the body. You can control and minimize this accumulation by lowering your daily salt consumption. This is a tried and proven method for getting rid of knee problems.

Keep the right posture while cycling

For getting the best effect, you have to cycle in the correct manner and will have to keep the perfect posture. For getting the perfect effect on the leg you will have to follow a particular method. Try to cycle more and more and get your legs exercised appropriately. Cycling is the best exercise by which you can burn the fat accumulated in your legs. Try to increase the length of the distance covered every day, keep the time frame in your mind. The time invested can give great results in just a few days.

Massage

It is another effective thing which you can perform on your own after the exercise on the spin bike. By doing massage you can eliminate the accumulation of unwanted fat in your body. Massage is of great help to relax the muscles after the strenuous job. It is generally suggested that one should put the legs in warm water before starting massage. Ten minute massage daily can help you a lot.

THE BEST PORTABLE EXERCISE BIKE

If you're wondering about a sport to improve health and lose weight, think practical about riding an exercise bike. It is the sport which low impact and effective calorie burning. You just need to ride an exercise bike about 30 minutes daily outdoor or indoors, you will have not only a healthy body but also a beauty looks. Ride an exercise bike every day from 15 - 30 minutes for women will train slim waist, thighs muscular and fat reduction. For men, cycling for 30 minutes each day will help hand muscles, leg muscles grow steadily and masculine. For elder people, cycling regularly makes good blood circulation, make the body healthy, supple...

We are introducing you some best of portable exercise bike for you to consider when you choose to ride as an indoor exercise.

1.    New Platinum AL-460 Exercise Bike:

The difference between old AL-460 series and new one is the new one has fixed handle. A solid framework designed, flywheel size 430mm, made from durable steel. Handles which 2 in 1 and steering paddle associated with cycling is designed to exercise both hands and feet. The adjustment of force easily use for users. Pedal is designed to have function on the pedal to keep absolutely safe protection. LED display control of machine functions collective qualities: speed, time, distance, energy consumption. The seat is designed to be flexible, can be raised and lowered at will user.

2.    Royal MRB-551C Exercise Bike:

A Royal MRB-551C is with arm vertical magnetic and a measuring tool of heart rate. The seat can adjust the height / back, front, adjustable hand bar. It is very Smooth, quiet, durable, solid and comfortable. Clock display: distance, heart rate, distance, speed. Weight: G.W: 26.5KGS - N.W: 23.8KGS. Dimensions: 86 x 52 x 134cm.

3.     Obitrac Elite MO-2085 Exercise Bike:

Obitrac Elite MO-2085 Exercise Bike is superior than the other exercise bicycle line by features such as swivel waist, 2 sets of hand weights with effective cycling exercise very high, plus an exercise bicycle Obitrac Elite MO-2085 than the other bikes in the chassis using 1.5 mm thick iron very and safe for families.

The clock displays the parameters: Distance, speed, time, calories, heart rate. Products are integrated by 2 sets of hand weights 2kg and disc type swivel waist. With a thickness of 35 mm and 460 mm radius.  Chassis using 1.5 mm thick iron. Maximum body weight: 120kg.

4.    Impulse PS300C

PS300C Impulse Exercise Bike can be used for both home and gym. Weight maximum user: 150kg / 330lbs. Handles and saddle covered with a rubber coating makes the users feel more comfortable. Slider adjustments saddle before after easily depending on the users body condition. SPD pedal could stop immediately. Designing of chassis is firming, suitable for users. Handle rubber coated comfortable feeling.

read more at: spinbikeguides.com

GAIN WEIGHT THE RIGHT WAY: THE 5 STEP PROGRAM FOR ALL

Eat More, Eat Often

If you define your body type as skinny, this is probably when you should start paying attention.

It is estimated that people who fall below 15-20% of the appropriate height and weight for their age-group are underweight. As most of you must already be calculating your BMIs, rest assured, it is the best way to find the appropriate weight.

Being underweight can have many reasons, medical conditions like Hyperthyroidism, Diabetes, eating disorders etc. beside more serious ones like Tuberculosis, Cancer or even HIV. If you find yourself a patient of the latter your prerogative should be preventing any rapid weight loss or loss of strength thereof. Building your body can be kept for a later stage when you have warded off imminent deterioration. Your doctor will be capable to give you the best advice in this case to benefit you specifically.

For the rest, here are 5 simply worded steps to follow.

• Eat More, Eat Often.

Large meals cause accumulation of nutrients and ultimately wastage. Breaking up your lunch in 3-4 uniform parts at regular intervals until the next meal will help your body digest the entire food and optimum utilization can be expected. New researches also suggest that Late-Night Snacks will help you pile on more weights.

• Eat Healthy.

You will find countless diets online and countless more experts that will help you do this. More often than not a person’s diet depends on his body type and needs. So avoiding any specifics, let’s set some ground rules. A High Protein diet is a good diet, but flooding your body with proteins and nothing else will cause your body to start utilizing these proteins for energy requirements and not for muscle growth or weight gain. A diet must include requisite amounts of Complex Carbs like Potatoes, Nuts, Brown-rice, Whole Grains, Fruits etc. will keep your proteins focussed on your muscles alone.

• Record your Calories.

Choose from a plethora of Applications or Websites to record your daily meals and you will get suggestions to increase intake for the following ones.

Exercise Right

• Exercise Right.

One should focus more on Compound Exercises as they will distribute the effort uniformly to your entire body. The key is to make yourself stronger by lifting more weights and your body will follow suit and the difference will be visible.

You must rest every muscle you exercise for at least 48 hours to regenerate and the best way to do so is by sufficient sleep, anywhere between 8-9 Hours.

Lastly and most importantly, weight gains may appear to be slow but wise men have always said appearances can be deceptive; so learn to be patient and motivated results are guaranteed.